Pete Plan Thread

[mdpfirrman]

Tom - hope you feel better soon. Knock on wood, this year, for whatever reason, was the least sick I've gotten in five years. Part of that is buying my own rower and living like a hermit until this whole flu season passes. I also added in Ginseng (but American and Chinese varieties) and Astragalus -- two herbs that are supposed to build immunity up. I don't know if they helped or not but I can honestly say this is the longest uninterrupted training streak I've had in four years.

[Dangerscouse]

Tom - hope you feel better soon. Knock on wood, this year, for whatever reason, was the least sick I've gotten in five years. Part of that is buying my own rower and living like a hermit until this whole flu season passes. I also added in Ginseng (but American and Chinese varieties) and Astragalus -- two herbs that are supposed to build immunity up. I don't know if they helped or not but I can honestly say this is the longest uninterrupted training streak I've had in four years.

I have started with ginseng too, albeit not very strictly, and I've suffered a bit recently so we'll see if it helps me. I have bought Vit K on your recommendation too

[RWAGR]

Echinancea all the way fellas. And about a kilo of vitamin C each day.

[Dangerscouse]

Echinancea all the way fellas.

Do you rate it Rob? I have heard too many indifferent reviews. I do think that regularly taking glutamine helps me

[RWAGR]

I guess one can never tell about these things. But I don’t often get sick despite being surrounded by three germ infested kids!

[rascott]

BPP 16.4 - 10,000m at 22spm

Rowed for technique not time - this one got a bit tedious at around the 7k mark

[RayOfSunshine]

BPP 16.4 - 10,000m at 22spm

Rowed for technique not time - this one got a bit tedious at around the 7k mark

@ Robert Nice work. I've done a 10k the last 2 days. I wanted to work on technique and break up the monotony, so I targeted 20spm the 1st 2k, then 24, 22, 26, 24. It really helped to mentally break up the 10k. The difference between Friday and today was that I went strapless on Friday. If I do a 10k TT, I think I'll have to break up the piece mentally.

[rascott]

Hi Ray, yes good idea, that does work although those increasing rate sessions I find hard work once I get too far beyond my natural stoke rate (about 24). I also tend to follow the BPP to the letter as so far it seems well thought out.

TBH there’s been a lot of endurance work so far and no real maximal sessions so I still don’t really know what my 1k , 2k time could be - I should find out next week as I plan to do the 1k sprint challenge (Virtual World Indoor Sprints). I’m also doing the 4 x 1000 BPP 16.5 session today targeting 2:01 so that should give me an idea.

I cant quite believe Ive stuck to this plan for 16 weeks now. I used to run before I fractured my pelvis in an MTB accident and I could never stick this religiously to a running training plan. Maybe I just don’t like going outside!

[RayOfSunshine]

BPP 10.2: 3x2k 4'r
Target 2:09.8 (1s below BPP 6.2) for 1st 2 intervals then faster on final. To try to get comfortable above 24spm, I increased my target spm each interval.

w/u: 4k @ 2:22.2 so that I can get to 10k (for the mud challenge). It felt like it made a big difference because I was a bit tight from doing back to back 10k days.

1) 8:39.1 (2:09.7 @ 24spm), 151 HR
2) 8:35.6 (2:08.9 @ 26spm), 154 HR
3) 8:22.8 (2:05.7 @ 28spm), 163 HR

[rascott]

BPP 16.5 - 4 x 1000m / 3min rest

Target was 2:01 on 1st three, went flat out on the last. This gives me an idea of whats doable with a decent warm up on the 1k sprint next week

[livingkennedy]

Great work on the 1k Robert! I share your pleasant surprise at being able to stick to the BPP much more than I would any kind of running plan. I have gone through phases where I want to run more frequently, but it's never something I've been able to follow through with for more than a week or so.

My training has hit a hiccup recently - came down with a case of shingles on the left side of my head. Started off as a minor headache I could work around, day 2 became a splitting headache that I was increasingly concerned about, day 3 the headache continued to worsen and a rash appeared - finally went to the doctor this morning and got the official word. Incredibly frustrating, will likely drag on for another 2 weeks with a chance for lingering moderate to severe pain and headaches from as little as 2 more months and beyond.

I'm planning to wait on getting back into training for at least the next 5-7 days to get well, although this this does present the opportunity to legally train on what I've been told are high dose steroids to boost my immune system... just in time for the March sprints

Not exactly on topic, but I had no idea how painful and inconvenient shingles are - especially when the goal of improving my health and fitness has been going so well.

[RayOfSunshine]

@robert nice work! I think I'll do the 1k TT too
@brandon I've never had shingles, but I have friends that do. I hope you get better soon!

Today was BPP 10.3, 8k (but I moved it to 10k for Mud Madness). I targeted different SPMs for each 2k: 21, 25, 23, 27, and 25. I shaved a minute off from just 2 days ago when I targeted SPMs of 20, 24, 22, 26, and 24. I have a long way to go, but I'm setting a goal of a sub 40' 10k by 2019.

[Dangerscouse]

@ Brandon, sorry to hear that. My wife had shingles and it's not nice. My sympathy for you mate

[Street]

Start of another cycle for me and back to one of my favourite sessions. Target was 1:48.5 so pleased I beat it consistently, definitely getting tougher though now the times are coming down!

14:26.2 - 4,000m - 28
1:48.4 - 500m - 28
1:48.4 - 500m - 28
1:48.3 - 500m - 28
1:48.4 - 500m - 28
1:48.4 - 500m - 28
1:48.3 - 500m - 28
1:48.4 - 500m - 28
1:47.5 - 500m - 27

BPP 16.5 - 4 x 1000m / 3min rest

Target was 2:01 on 1st three, went flat out on the last.

Good work, you nailed the last one!


@Brandon.. Damn that sucks dude, hope you get well soon.

[Col44]

My first post,I’ve had my ERG a couple of weeks,yesterday I decided the new toy phase was over and started on the Pete plan. My question is how to gauge an easy work out ,yesterday’s first session was 5k at an easy pace,I gauged my effort on heart rate. I’ve come from a cycling background where power and heart rate were the main training tools,yesterday I gauged my heart rate on what I’d have done on an endurance bike workout,does this sound a decent way to do it? I’m a pure beginner at this Indoor Rowing lark !
Col