Pete Plan Autumn 2015

[G-dub]

There has been chatter brewing about the need for PP. I've started this, assuming that y'all will want to do as as our merry band did this summer and have a separate space to pontificate. I think some said that November 14 was the start date (Galeere, Jack, Greg, me, maybe some others that I have forgotten). If some want to get rolling earlier (Damien, Chris, Ed, others) no worries - we might think about just jumping in where your are or whatever. Or If most everyone wants to start earlier, lets pick a new date. Or it can just be willy nilly, which isn't as much fun. Anyway,I thought I would open up the thread to start getting our heads into it.

[gregsmith01748]

I'll keep sticking my nose in to offer unwelcome and irritating advice, but I am going to be pursuing a personally designed, customized block periodization plan that is going to revolutionize the the world of indoor rowing training.

I'll share a summary of it as soon as I craft it.

[jackarabit]

I'm totally invested, with the program, all in, down with that, fully committed, good to go, Powder River let 'er buck! Lead on, Master Planner. We need to get this done and get some peebees before I get too old (which might be last week)?

[left coaster]

I'll keep sticking my nose in to offer unwelcome and irritating advice, but I am going to be pursuing a personally designed, customized block periodization plan that is going to revolutionize the the world of indoor rowing training.

I'll share a summary of it as soon as I craft it.

No biggie right, just something game changing I'm looking forward to it!

[Balkan boy]

I'll keep sticking my nose in to offer unwelcome and irritating advice, but I am going to be pursuing a personally designed, customized block periodization plan that is going to revolutionize the the world of indoor rowing training.

I'll share a summary of it as soon as I craft it.

I look forward to reading your plan.
I've been following your training blog, and it really made me reconsider some aspects of training.


Meanwhile,
I've merged from the Pete Plan into Wolverine Plan.
It's almost the same thing with more precession and structure for the L4 sessions.
I wrote a bit on my first L4 session here: http://www.c2forum.com/viewtopic.php?f= ... 00#p309224. It takes a little reading and planing, but I found it more beneficial and fun the 'Steady State' from the Pete Plan.
I encourage everyone to read the original WP text and notes.

I'm on week 6 now, and I plan to test in two weeks. I've lost a week to illness and travel, and it was a noticeable setback.

Here's an empty log chart that I'm using:
https://s3.amazonaws.com/f.cl.ly/items/ ... %20Log.jpg

[gregsmith01748]

I think that there are really good ideas in both the WP and PP. I agree that L4s are a great way to break the monotony of long endurance rows, as long as you don't push them too hard. I prefer the PP "hard distance" to the WP L3. I guess I just like a more intense threshold session than another distance piece.

It looks like your really getting into it.

[Galeere]

I am not sure if I my bad muscle will be ready for sprint/ sub 1:50-work until mid November Glenn. I will try my best though.

[G-dub]

HD - I won't start until mid November either.

[mdpfirrman]

I'm a relatively new rower but I've been looking at the old PP thread and I'm in (as much as possible). I don't have a rower at home (the wife won't let me get one with a small house we're moving from next year), but I've went from two days a week to three (around 30K meters now a week currently). Looking to do my first indoor meet this February. I was going to start some version of Pete's plan on my own in November. Having support (help for questions) would be awesome.

I want to be like some of your guys times when I "grow up" ...

I'm at around 7:30 / 7:25 now for the 2000m. Want to get much closer to 7:00 by this Winter. It would put me right in the middle of last year's regatta here locally in Cincinnati.

[jackarabit]

A sentimental journey. Surprised that there are some "residuals" remaining from the last goround--principally lots less tension in and discomfort of the inspiratory muscles. I'm going to slowly wind myself up for a couple weeks and merge into the Plan at whatever date y'all decide. I have an abundance of flextime if nothing else. The first rep was in 2:09.8. Lost it scrolling to the rest meters.

[G-dub]

Welcome aboard MDP.

Jack, one of the reasons I'm doing the little sprints within the aerobic rows is to get ready again for the heavy lifting! I'm looking back on some of the sessions and wondering if I can even get close to those numbers again, let alone improve them to the degree I need to! I figure I need to drop 1 second per split, at minimum, on each workout to get me below the big goal. I also needed to start this thread just to start getting jacked up again for it! Good news is we have almost a month to get all the base we can handle and make the switch to the hard stuff.

[jackarabit]

G-dub writes:

Jack, one of the reasons I'm doing the little sprints within the aerobic rows is to get ready again for the heavy lifting! I'm looking back on some of the sessions and wondering if I can even get close to those numbers again, let alone improve them to the degree I need to! I figure I need to drop 1 second per split, at minimum, on each workout to get me below the big goal. I also needed to start this thread just to start getting jacked up again for it! Good news is we have almost a month to get all the base we can handle and make the switch to the hard stuff.

I tried one of those 9+1s. I got to 30". Why are unfamiliar formats always so difficult for me? Somehow returning to UT2 pace at the conclusion of Mad Minute is not interpreted by my body as sufficiently restful! I will try again with a slower UT2 pace.

[G-dub]

G-dub writes:

Jack, one of the reasons I'm doing the little sprints within the aerobic rows is to get ready again for the heavy lifting! I'm looking back on some of the sessions and wondering if I can even get close to those numbers again, let alone improve them to the degree I need to! I figure I need to drop 1 second per split, at minimum, on each workout to get me below the big goal. I also needed to start this thread just to start getting jacked up again for it! Good news is we have almost a month to get all the base we can handle and make the switch to the hard stuff.

I tried one of those 9+1s. I got to 30". Why are unfamiliar formats always so difficult for me? Somehow returning to UT2 pace at the conclusion of Mad Minute is not interpreted by my body as sufficiently restful! I will try again with a slower UT2 pace.

That's interesting, I thought you were throwing 10 hard ones in your aerobic rows already. One of the things I did the first time was to ease the sprint splits down over a few of them (like negative splitting a pete plan workout). That may have gotten me used to the rhythm of it. I also negative split the rest part too the first time. I am using more like the pace for me that is between UT2 and UT1, but as the sprint part gets longer over time I will adjust to go slower to get recovery if needed. Maybe your observations are good news for me in that I am recovering well and the sprints aren't killing me!

[jackarabit]

Thanks for the post-ergem, Glenn. I agree that the contrast of our experience with your embedded minute indicates that you are advantageously placed relative blahblah blah blahblahblah ( oh hell, fitter than I am!) Bit of a chink in my armoire there. Able to do maybe 10-15 strokes full gas and return to a 100+W stroke immediately. Apparently 36-44 strokes puts me on my knees aerobically. I will incorporate your ideas--including incrementing time per segment, neg splitting the rolling "rest"--if I once get to 40' without needing to run away and hide. Jack

[Fish out of water]

I just started erging following a running injury that left me aimless in terms of an exercise plan. I am currently horrible at rowing, but I'm hoping that once I've done it more than ten times I will get better and see the times that everyone puts up on this forum as a real inspiration. My plan is to follow the Pete Plan for beginners and to post here to get advice from more seasoned rowers, but if it's felt that I will not add in a meaningful way to this discussion I'm happy to bow out gracefully.

A little background about me, I'm 38 years old, 5'9" and 140 pounds. My first time on the machine I rowed in over 3 minute splits. I then watched a video on technique and now after 8 times total on the machine, today I rowed 6K in 2:23/500m (obviously still horrible, but massively better). My goal is to get down to a <8:00/2K by February.

Any comments on whether this is reasonable would be appreciated. Also, I have no idea how to pace the interval workouts in the PP. If I'm rowing a 2:23/500m for 6K what pace should I be aiming for for 6X500.

Thanks so much for reading and looking forward to having exercise buddies to keep me motivated.