Pete Plan Thread

[RayOfSunshine]

Is the pete plan right for me?

I Im looking to lose weight and maintain great overall fitness and gain some lower body power. I currently lift weights in my basement and ride a stationary bike 5-6 times a week. I powerlifted competitively several years ago but that will no longer be the case. Powerlifting is all about following structured programs so seeing this one has me interested instead of just doing the daily workouts from the concept 2 website. Ive only had my rower about a week and already in love with it. Im wondering if following this program will help me achieve my overall fitness goals? once again I have no desire to race anyone other than myself and my goals are to lose weight, maintain health and fitness, and gain some lower body explosiveness ( I snowboard about 50 times per season and spend my summers hiking mountains and fall hiking the same mountains with a deer or elk on my back and would like the rowing workouts to have some carryover to that)

I still like to do some weight training at least 3-4 times a week. Would it be possible while following this program or will I need all of the recovery time I can get?

If no, can anybody recommend a good program that I can follow that will allow me to lift weights 3-4 times a week?

@IdahoMike, short answer: Absolutely. Jackarabbit nailed it.
I bought my C2 in late November and am doing the Beginner's Pete Plan (BPP is what you'll see on the boards here). I just finished up week 8 and do all 5 workouts each week. The only problem you might have incorporating weight training is time. Are you replacing the stationary bike with the C2, or is this an addition?

This message board thread is great for motivation, advice, etc.

[Street]

Pete Plan 2.1:

Pyramid - 13:10.3 - 1:38.7 - 31.1

Nicely done, impressive times!
I was on the same session today..

PP 2.1 Pyramid
14:31.3 / 4,000m / 1:48.9 / 27
0:54.7 / 250m / 1:49.4 / 27
1:49.5 / 500m / 1:49.5 / 28
2:44.2 / 750m / 1:49.4 / 27
3:39.0 / 1,000m / 1:49.5 / 27
2:44.4 / 750m / 1:49.6 / 27
1:49.5 / 500m / 1:49.5 / 27
0:50.1 / 250m / 1:40.2 / 29

Target from last time was 1:50.1 but I wanted to get under 1:50 for all of them, felt good so pushed the first few and aimed for 1:49.5.

Worst workout on BPP

You didn't HD though and pushed through it so good work!

If no, can anybody recommend a good program that I can follow that will allow me to lift weights 3-4 times a week?

It works for me. I usually row in the mornings 5 or 6 days a week, weights twice a week and climb 3 times a week in the evenings. My times probably suffer because of this, but I'm not doing it competitively and I don't really want to drop anything as I enjoy doing it all all. Sometimes I'll chop and change things a bit depending on what I've got on, like this week I'm dropping a couple of the long SS sessions as I've got a long day of climbing planned for Saturday and want to be fresh.

Today was a good day! A 4.6 second improvement over my 2KTT from January 5th. Pretty happy with this.

Fantastic work, good improvement in a month!

[livingkennedy]

Today was a good day! A 4.6 second improvement over my 2KTT from January 5th. Pretty happy with this.
Plan was: First, make no big move until I hit 1K and evaluate. Then 2:01.7/2:01.5/2:01.0 or less/Rip it.

Image

Better update that signature line!

[mdpfirrman]

@ RowerGal - nicely done!! Congrats. You'll be sub 8 soon! That's a fantastic improvement too from where you started (not only since last month but I believe you've set a couple of PBs along the way if I'm not mistaken). Your contributions to the thread were much appreciated. I was lurking waiting to see you do your TT again. I'm still working hard, just off the PP!

@ Idahomike - Marius has a pretty solid lifting background if I recall. We had a guy that sounded a lot like you last year (Elk) that just crushed the Pete Plan. I'm not half the lifter you are, but I prefer to actually lift (assuming I'm doing 6 days a week) on my harder rowing days. If I'm doing heavier lifts (like I assume you are), I try to row first, then replenish/rest for a bit and then do the lifting. I like the idea of rowing easier on my steady state days (slower, steady aerobic endurance days). Personally, that helps me recover. I'm sure there are various opinions out there but that helps me the most to keep doing rowing while I'm lifting.

You all are killing it!

[jackarabit]

Classic execution, RG. Chapeau!

[RayOfSunshine]

Today was a good day! A 4.6 second improvement over my 2KTT from January 5th. Pretty happy with this.
Plan was: First, make no big move until I hit 1K and evaluate. Then 2:01.7/2:01.5/2:01.0 or less/Rip it.



Going forward I will be done following the PP. I will take a break, then move on to doing mostly longer rows and other athletics. Will check in here on occasion but will be posting more in the What Training Have You Done Today? thread. Hope to see you there.

Thank you, gentlemen, for all of your sage advice, education and support. It is much appreciated. See you back here next season!

@RowerGal Congrats! and, thank you for all your support & advice.

[-marius-]

@RayOfSunshine - 1K interval sessions can be tough for sure. I can see it sucked. Just finishing the session is a great performance when you hit a wall like you did
@rascott - Good session and a nice sprint for the finish. I was also asking a lot regarding predictions for my 2K time in the beginning. The best answer I got was to do one 1999m and one 2001m tt, the predicted 2K time will be somewhere between these two times
@RowerGal - Congrats on your new 2K PB Great improvement on such short time!
@Street - Smashed that target on the pyramid That is a very good improvement

PP 2.6. Finishing this week with some hard distance work and had to do the 2K for the tour de skierg today(last day to get a 2K registered)
10 days since my first 2K on this torture instrument. An improvement of almost 6 seconds, placing me number 9 in the 40-49 ranking.
2000m SkiErg
Time Meters Pace Watts Cal/Hr S/M
6:53.1 2,000m 1:43.2 318 1392 51
1:44.6 500m 1:44.6 306 1351 52
1:44.1 1,000m 1:44.1 310 1366 51
1:44.0 1,500m 1:44.0 311 1369 51
1:40.4 2,000m 1:40.4 346 1489 53

Then jumped on the rower for some low rate work. It is surprisingly hard to get going on the rower after a hard workout on the skierg
The first 5 minutes was "recovery", no chance to hold 1:50 straight away
20r18. Target sub 1:50.
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,456m 1:49.9 263 1204 18
5:00.0 1,339m 1:52.0 249 1156 18
10:00.0 1,358m 1:50.4 260 1193 18
15:00.0 1,365m 1:49.8 264 1206 18
20:00.0 1,393m 1:47.6 280 1263 18

Now at least a day of resting

[JerekKruger]

Great work RowerGal! I knew you'd PB, the question was simply by how much, and the answer was a lot. I think sub-8 will definitely be doable in the future.

[JerekKruger]

@Street - Good pyramid session! It's always nice to go below a round number like 1:50 isn't it.
@Marius - nice 2k. I'm not looking forward to how much slower I'll be on the skierg compared to the rower when I start

Pete Plan 2.3:

4x2000m/5r - 28:59.8 - 1:48.7 - 26.9

2000m - 7:18.3 - 1:49.5 - 26.1
2000m - 7:17.5 - 1:49.3 - 26.2
2000m - 7:15.7 - 1:48.9 - 26.7
2000m - 7:08.3 - 1:47.0 - 28.6
r: 618m

Slightly slower on average than the last time I did this session (1:48.4) but paced more conservatively at first and ended faster. Glad to have this one out of the way.

[livingkennedy]

Yesterday was BPP 9.5, 10 min x 2 with 2 minutes rest in between. The direction was to start off about a second faster than the most recent 8k for the first interval, and then use the second interval to "beat it."

For the first interval I started out way too fast and had to consciously slow it down to get to a pace of 2:02.3 on my first 10 minutes. A little closer to 2 seconds faster than my 8k pace, but it felt good and I had a bunch left in the tank.

For the second interval my plan was to "beat it" but to keep the rate relatively low. My goal starting on the BPP was to get a sub 8 2k, so my thinking was this session would let me know where I stand with my progress. I was following the meters as they counted down on the PM and finished the first 2k in around 7:48, goal accomplished!

I'm not really inclined to read too much into these results as a predictor of my future PB since I finished each interval with plenty left in the tank and in complete control - anticipating my first official 2k TT will be a miserable experience of total exhaustion and chaos from around 800m on, and this was downright pleasant. That said, my pie in the sky goal has just become going sub 7 on my first bona fide 2k TT.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,010m 1:59.7 204 1000 22
10:00.0 2,453m 2:02.3 191 958 21
10:00.0 2,557m 1:57.3 217 1045 23

[-marius-]

@JerekKruger - You learn pretty fast not to compare row vs ski, it’s like starting all over again I did some test runs then set some really achievable goals for 2K(1 minute slower than my row pb) and 5K(3 minutes slower than my row pb) I have already beaten them and set new targets to beat. This way I at least get some positive experiences with this torture machine
Great 4x2000m by the way, always nice to get that one out of the way

[hjs]

@JerekKruger - You learn pretty fast not to compare row vs ski, it’s like starting all over again I did some test runs then set some really achievable goals for 2K(1 minute slower than my row pb) and 5K(3 minutes slower than my row pb) I have already beaten them and set new targets to beat. This way I at least get some positive experiences with this torture machine
Great 4x2000m by the way, always nice to get that one out of the way

Will pick up pretty fast, ut simply uses different muscle, takes time to build does. You being a good rater should do well on the skierg.

[Street]

@Street - Good pyramid session! It's always nice to go below a round number like 1:50 isn't it.

I'm usually a sucker for aiming for round numbers!

Fantastic times on the 2k intervals, that's my dreaded session for tomorrow morning..

[IdahoMike]

Thanks for the tips! I printed off Petes beginner plan and am going to try that 5 days per week with lifting 3 for now. And yes the rower is a replacement to the bike, I may use it every once in a while but for now its gonna be put on the back burner. Ive actually been using it as my cool down after rowing sessions. Excited to be part of this forum and gain some knowledge!

[RayOfSunshine]

BPP 9.1
I did 10k instead of 9k because I wanted to see if I could hit 45min for a SB. I was pretty sure I could and needed a confidence booster after yesterday.

Mission accomplished and glad my HR stayed below 160. I'm learning how to not treat every workout like a TT.

44:59.0 10,000m 2:14.9 142 789 20 139
4:29.9 1,000m 2:14.9 142 789 21 127
4:30.1 2,000m 2:15.0 142 788 20 134
4:29.9 3,000m 2:14.9 142 789 19 137
4:30.0 4,000m 2:15.0 142 789 19 139
4:30.1 5,000m 2:15.0 142 788 19 141
4:30.0 6,000m 2:15.0 142 789 19 143
4:29.8 7,000m 2:14.9 143 790 20 147
4:30.0 8,000m 2:15.0 142 789 19 150
4:29.9 9,000m 2:14.9 142 789 20 153
4:29.8 10,000m 2:14.9 143 790 19 156