Pete Plan Thread

[RayOfSunshine]

BPP 15.4 - 8000m at 22spm, focusing on technique.

still enjoying it....I listen to podcasts while I row

@Robert
I'm right there with you. Today was BPP 9.3: 8k; I've been reading a lot about 30r20, DF settings, etc, so I played around a bit.

I dropped the DF to 105 (from 115) to see how it felt. I rowed without straps and targeted 18-20 SPM for the 1st 4k. Then, I tried to hit 20 SPM every stroke. Solid workout. It was the most I've sweat in a long time.

Tomorrow is another 8k. I plan on setting DF = 115 and targeting 22 SPM.

Time Meters Pace Watts Cal/Hr S/M
35:30.2 8,000m 2:13.1 148 810 20 135
4:29.9 1,000m 2:14.9 142 789 20 126
4:29.8 2,000m 2:14.9 143 790 19 130
4:28.8 3,000m 2:14.4 144 795 19 136
4:28.5 4,000m 2:14.2 145 797 19 137
4:25.0 5,000m 2:12.5 150 817 20 141
4:24.5 6,000m 2:12.2 151 820 20 142
4:24.3 7,000m 2:12.1 152 821 20 146
4:19.9 8,000m 2:09.9 159 848 20 153

[mitchel674]

Nice one @rayofsunshine.

I just did a similar piece for week 24 of the BPP. 12km for me today at R21 resulted in a 2:13 split. I'm finally understanding the need to increase the power in my stroke and not just increase my spm. Very satisfying.

This is the last week of the BPP.

[rascott]

BPP 15.5 - 4 x 1500m / 3min rest

Guidance was to row all 4 intervals at previous week's 3 x 2000 pace which was 2:09.6

upped the damper setting on this one to low 5 (= drag factor 125). Can feel it in my back today so I'll not increase any further for now.

[RayOfSunshine]

@mitchel What's next?

BPP 9.4 (today), 8k: target 22 spm (DF = 115)
Time Meters Pace Watts Cal/Hr S/M
35:08.8 8,000m 2:11.8 153 825 22 148

BPP 9.3 (yesterday), 8k: target 20 spm (DF =105)
Time Meters Pace Watts Cal/Hr S/M
35:30.2 8,000m 2:13.1 148 810 20 135

[-marius-]

PP 3.1 4x1000m/5:00r
PB on this workout, avg pace 0.4 lower than my best effort so far. First three reps wasn't to bad but like bathing in a pool full of lactate on the last rep
Time Meters Pace Watts Cal/Hr S/M
12:34.0 4,000m 1:34.2 418 1737 33
3:11.4 1,000m 1:35.7 399 1672 31
3:09.5 1,000m 1:34.7 411 1714 32
3:07.7 1,000m 1:33.8 423 1755 34
3:05.4 1,000m 1:32.7 439 1810 38
r133m

[mdpfirrman]

Just to mention this on this thread (before I forget). Rowed in the gym last night (first time in a while). I use a rowing seat, except in races. I don't have a ton of fat on my bum and if I don't have a seat, I get extremely sore on either hard rows (leaning back further) or longer rows.

I've bought thicker seats and had issues but this one has done wonders for me. Since I've owned it, never an issue. It fits on the seat perfectly, sticks and doesn't slip and it's not too thick (too thick is bad).

https://www.amazon.com/Machine-Cushion- ... owing+seat

I used to get sore/chafed all the time until I bought this seat. I can row a half marathon and be fine with this seat.

[mitchel674]

Just to mention this on this thread (before I forget). Rowed in the gym last night (first time in a while). I use a rowing seat, except in races. I don't have a ton of fat on my bum and if I don't have a seat, I get extremely sore on either hard rows (leaning back further) or longer rows.

I've bought thicker seats and had issues but this one has done wonders for me. Since I've owned it, never an issue. It fits on the seat perfectly, sticks and doesn't slip and it's not too thick (too thick is bad).

https://www.amazon.com/Machine-Cushion- ... owing+seat

I used to get sore/chafed all the time until I bought this seat. I can row a half marathon and be fine with this seat.

Thanks for the tip. That looks very promising.

[mitchel674]

@mitchel What's next?

BPP 9.4 (today), 8k: target 22 spm (DF = 115)
Time Meters Pace Watts Cal/Hr S/M
35:08.8 8,000m 2:11.8 153 825 22 148

BPP 9.3 (yesterday), 8k: target 20 spm (DF =105)
Time Meters Pace Watts Cal/Hr S/M
35:30.2 8,000m 2:13.1 148 810 20 135

@Rayofsunshine, nice back to back long rows. Which DF did you prefer?

I've been struggling about what to do now that I will complete the BPP this week. The structure has been great for me. I've noticed a tremendous improvement in my aerobic fitness. My one gripe is that I've developed a weak stroke and did not address this earlier in the plan. For March I'm going to complete the Mud Season challenge of rowing at least 5km daily. I'm going to focus on doing 30 R20 rows with a few longer rows thrown in for good measure each week. I'm hoping this will improve the power of my stroke. If all goes well, I will start the PP in April.

[RowerGal]

Just checking in ... Looks like everyone is progressing well. Good to see! Thank you for all of the kudos on my last 2KTT that I didn't see until today. It is much appreciated!
I have been doing other non-rowing things (SPIN class, boot camp) and none have given me the satisfaction of the erg. So ... had to go to the basement yesterday and get re-aquainted with her for a slow 10K. I am battling a TFL overuse injury right now, so am slow-erging at a low DF and doing some PT exercises to correct it.

@Mike - Thanks for the seat pad link. I just ordered one as I have a HM on my radar over the next few months (after TFL heals) and have chafing issues on anything over 12K, especially in the warmer months.
@mitchel674 - Good luck with the Mud Season Challenge and your post-BPP plan. Hope to see you back here when you get on the full PP in April. Don't forget to take some time off to prevent burn out. I fried at month 7 of the PP. Luckily that was just 2 weeks before my planned stop anyway. Next season the plan is to back down to 6 months of the PP (Sept start).

Keep up the good work, all!

[RayOfSunshine]

@Rayofsunshine, nice back to back long rows. Which DF did you prefer?

I've been struggling about what to do now that I will complete the BPP this week. The structure has been great for me. I've noticed a tremendous improvement in my aerobic fitness. My one gripe is that I've developed a weak stroke and did not address this earlier in the plan. For March I'm going to complete the Mud Season challenge of rowing at least 5km daily. I'm going to focus on doing 30 R20 rows with a few longer rows thrown in for good measure each week. I'm hoping this will improve the power of my stroke. If all goes well, I will start the PP in April.

@Mitchel, I couldn't really tell you honestly which DF felt better, but the 22spm with the 115 DF was better than 20spm with 105 DF. I think the pace was much more important though. If I had to develop a strategy for a 10k TT, I would probably pick the 115 DF and plan on doing different paces depending on my breathing/HR. So much to learn

@rowergal - get healed and thanks for stopping by!

[Dangerscouse]

I find df very subjective and you really need to try it out on at least two or three sessions to settle on your preference as a big increase can be a bit unsettling to start with.

I think I'm settling on circa 135 as my preference but I was using 115 for about four months in my 12hr training, which also felt good and I set quite a few PBs on this df, so there is no exact science in my experience.

The main thing is to find what feels best / works best for you and not what you think you should be using. There are no prizes for feeling uncomfortable with your drag and you don't need the distraction if you're doing a TT.

As for stroke rate I also find r22 more comfortable compared to r20, which I find too slow and I struggle with my breathing as I'm too used to higher rates.

[-marius-]

PP 3.2 Skierg/rower 20 min on each, 2 min break in between just to move everything to the rower and set it up.
Skierg, changing between low rate/high rate every fifth minute but keeping the pace steady. Drag factor 129.
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,326m 1:52.6 245 1141 42
5:00.0 1,329m 1:52.8 243 1137 37
10:00.0 1,331m 1:52.7 245 1140 47
15:00.0 1,333m 1:52.5 246 1144 38
20:00.0 1,333m 1:52.5 246 1144 47

Rower, 22SPM, target avg pace 1:47-1:48, drag factor 134
Time Meters Pace Watts Cal/Hr S/M
20:00.0 5,581m 1:47.5 282 1268 22
5:00.0 1,392m 1:47.7 280 1261 22
10:00.0 1,393m 1:47.6 280 1263 22
15:00.0 1,397m 1:47.3 283 1272 22
20:00.0 1,399m 1:47.2 284 1276 22

[RayOfSunshine]

Rower, 22SPM, target avg pace 1:47-1:48, drag factor 134

@marius If you were doing a 20' TT, what would be your target SPM & pace? Where would you set the DF?

[-marius-]

Rower, 22SPM, target avg pace 1:47-1:48, drag factor 134

@marius If you were doing a 20' TT, what would be your target SPM & pace? Where would you set the DF?

A big target is sub 20' for the 6K so that would be my goal, that means sub 1:40 avg pace. SPM would avg around 30. I'm not there right now as I have some more focus on the Skierg, but will start planning for new PB's after summer this year.
I have decided to go for around 135 as drag factor for all workouts from 22SPM and above. My 6k PB was done at df 148 but I feel like 135 is better suited for me.
For 16-20SPM workouts I use 120-125 unless I forget to turn it down

[rascott]

BPP 16.1 - 10500m....longest row ever! Pete offers no guidance , just get the thing done. Mentally I found this one OK, playing the usual games with milestones such as 1/3 done, 1/2 done, 2/3 done etc etc then into the home straight on the last 1000m...listening to the radio is a distraction as well. I feel OK after this.