Concept2 Forum

So im on my 6th week of the pete plan now as a J15 rower. Ive completed all sessions imcluding UT2 12ks inbetween at around 140 - 145bp (max is 205) (RHR = 53bpm).

Back when i was at school in march, i only did one erg a week, usually 2 x 10 mins 4 min rest with rate build 20 - 26/ 20 min rate 20 and 2 x 2k 5 min rest rate 24. I look back at it now and realise it wasnt much work compared to the six weekly sessions i do now where i do up to 4 x 2k instead of 2.

My scores in late march just before quarentine were in the very low 2:00 splits. My 20 min rate 20 was 2:01.8 and my 2 x 10 min was about 2:01. And my 2 x 2k was about a 7:55 avg.
I can now do a 1:57 20 min rate 20. My 2 x 10 min which i switched to rate 20 is 1:55 and my 4 x 2k with 4 min rest at rate 24 is 7:38 average. I also PBd on a 2k getting 7:07 from march's 7:24

Basically i have improved a lot and overtaken some teamates in the process, putting me joint first on the erg with my 6ft 4 friend who no one got anywhere near to on the erg before.

Im afriad that my progress wont last for ever and eventually i will hit a wall and stop improving, can any of you let me know your thoughts? Do you think I will keep improving over summer and J16???

Rowing is something which i take with a lot of passion and desire and i want to do well and compete at a high level. If that means in the future something to do with lightweight singles or doubles rowing then that could be an opportunity, if not - i'd love to be a coach of some sort.

I also have the british virtual championships coming up soon where i am competing in the 500m so thats something to look up to aswell.

Ivan Troyano wrote: ↑

June 12th, 2020, 8:07 pm

So im on my 6th week of the pete plan now as a J15 rower. Ive completed all sessions imcluding UT2 12ks inbetween at around 140 - 145bp (max is 205) (RHR = 53bpm).
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Im afriad that my progress wont last for ever and eventually i will hit a wall and stop improving, can any of you let me know your thoughts? Do you think I will keep improving over summer and J16???

Rowing is something which i take with a lot of passion and desire and i want to do well and compete at a high level. If that means in the future something to do with lightweight singles or doubles rowing then that could be an opportunity, if not - i'd love to be a coach of some sort.

I also have the british virtual championships coming up soon where i am competing in the 500m so thats something to look up to aswell.

As you get better, then progress will become harder. This is unfortunately inevitable and is due to both getting closer to your (current) limits and the cubic power:split ratio on the erg.

Will you hit a wall? This depends on how hard you are pushing yourself on the PP. Most people don't do it for more than three cycles or so (so 9 weeks). The "sharpening" phase can only last so long, but aerobic fitness can be developed for much longer. If your progress does suddenly grind to a halt, don't worry about it, just adjust things down a bit and keep working hard, and enjoying what you are doing.

You are currently doing very well, and your LP (a good indicator of potential according to people far more knowledgeable than I) looks pretty decent. It's never going to be a 1:05 unless you suddenly grow (I think I recall you saying you're already taller than your parents?).

The reality is that very few get to be elite (that's why they're elite) and it's hard to say how good you will be. One thing that we can all agree on though is that nobody ever gets to stand out without passion and enjoyment in what they do.

In addition to Max's comments, ime there is a subtle, but definable, difference between progress and form .

Your progress is, broadly, based on your effort, aerobic capacity etc so if you work hard, you (theoretically) get results albeit this isn't unlimited.

Form is a cyclical issue which is based in discipline and motivation and will be governed by neurotransmitters, life stress, sleep, diet etc and I think we all have cycles of form, which can be macro cycles over a number of weeks / months and micro cycles eg some days you just don't feel like doing anything.

You need to be aware of these cycles so you don't get too demotivated and accept that it's a cycle that can, and will, return back to the top at some point. It's not realistic to expect that you will be able to maintain a constant upward trajectory so don't let the setbacks knock you off your stride

You are in your absolute prime, sportswise, for improvements. You should absolute not WORRY, about how long this will last but instead take advantage and fully enjoy this moment. It will last for a while, but ofcourse not at this rate.
Train well, eat well, sleep well, be positive. Learn about training.

In short, really fully enjoy this time, its your best time in life. Do not worry one bit

hjs wrote: ↑

June 13th, 2020, 3:46 am

You are in your absolute prime, sportswise, for improvements. You should absolute not WORRY, about how long this will last but instead take advantage and fully enjoy this moment. It will last for a while, but ofcourse not at this rate.
Train well, eat well, sleep well, be positive. Learn about training.

In short, really fully enjoy this time, its your best time in life. Do not worry one bit

Perfectly summed up HJS

Wish I'd done this even 15yrs ago let alone the 30+ I'm ahead of you. Make the most of your health while it lasts!

hjs wrote: ↑

June 13th, 2020, 3:46 am

You are in your absolute prime, sportswise, for improvements. You should absolute not WORRY, about how long this will last but instead take advantage and fully enjoy this moment. It will last for a while, but ofcourse not at this rate.
Train well, eat well, sleep well, be positive. Learn about training.

In short, really fully enjoy this time, its your best time in life. Do not worry one bit

Thanks, you practically explained that perfectly. To be honest, I'm enjoying my improvement streak but I'm interested to see where i'll end up after this time, and where i'll be, preferably i'd want to be in the 6:40s for a 2k maybe pushing sub that and also a reasonable 5k maybe like 18:30s or 40s but I dont know if I will reach it at this point, hopefully my streak of improvement will last until then.

Ivan Troyano wrote: ↑

June 13th, 2020, 2:18 pm

hjs wrote: ↑

June 13th, 2020, 3:46 am

You are in your absolute prime, sportswise, for improvements. You should absolute not WORRY, about how long this will last but instead take advantage and fully enjoy this moment. It will last for a while, but ofcourse not at this rate.
Train well, eat well, sleep well, be positive. Learn about training.

In short, really fully enjoy this time, its your best time in life. Do not worry one bit

Thanks, you practically explained that perfectly. To be honest, I'm enjoying my improvement streak but I'm interested to see where i'll end up after this time, and where i'll be, preferably i'd want to be in the 6:40s for a 2k maybe pushing sub that and also a reasonable 5k maybe like 18:30s or 40s but I dont know if I will reach it at this point, hopefully my streak of improvement will last until then.

Here simply bite the bullet. Do a 2k every now and then and you will know where you are.

And you are not just on a streak, you are growing and getting better/faster. Ofcourse that will no keel on going in a straight line. But if you keep training, your current max will be an easy row in a few years time.

Ivan Troyano wrote: ↑

June 13th, 2020, 2:18 pm

hjs wrote: ↑

June 13th, 2020, 3:46 am

You are in your absolute prime, sportswise, for improvements. You should absolute not WORRY, about how long this will last but instead take advantage and fully enjoy this moment. It will last for a while, but ofcourse not at this rate.
Train well, eat well, sleep well, be positive. Learn about training.

In short, really fully enjoy this time, its your best time in life. Do not worry one bit

Thanks, you practically explained that perfectly. To be honest, I'm enjoying my improvement streak but I'm interested to see where i'll end up after this time, and where i'll be, preferably i'd want to be in the 6:40s for a 2k maybe pushing sub that and also a reasonable 5k maybe like 18:30s or 40s but I dont know if I will reach it at this point, hopefully my streak of improvement will last until then.

I think your 5K is probably already there. Nice job so far!

Thanks for the feedback, I'll make sure to keep working hard and I'm looking to do a 5k in a few weeks time, ive never done one, the only thing I've done which is similar is a 20 minute at rate 20 where i got just over 5100m. Id possibly be looking to break 19 mins but I'll see how it goes.

Ivan Troyano wrote: ↑

June 17th, 2020, 5:08 am

Thanks for the feedback, I'll make sure to keep working hard and I'm looking to do a 5k in a few weeks time, ive never done one, the only thing I've done which is similar is a 20 minute at rate 20 where i got just over 5100m. Id possibly be looking to break 19 mins but I'll see how it goes.

Just up the rate and you will break it.

Ivan Troyano wrote: ↑

June 17th, 2020, 5:08 am

Thanks for the feedback, I'll make sure to keep working hard and I'm looking to do a 5k in a few weeks time, ive never done one, the only thing I've done which is similar is a 20 minute at rate 20 where i got just over 5100m. Id possibly be looking to break 19 mins but I'll see how it goes.

5100m for your 20r20 was 1:57.6 pace and a 19 min 5k is 1:54 pace. Depending on your base aerobic fitness this is achievable and as Ampire advises increase the rate to circa 28 if possible, or as close to this as you can if that's too high.

Dangerscouse wrote: ↑

June 17th, 2020, 11:07 am

Ivan Troyano wrote: ↑

June 17th, 2020, 5:08 am

Thanks for the feedback, I'll make sure to keep working hard and I'm looking to do a 5k in a few weeks time, ive never done one, the only thing I've done which is similar is a 20 minute at rate 20 where i got just over 5100m. Id possibly be looking to break 19 mins but I'll see how it goes.

5100m for your 20r20 was 1:57.6 pace and a 19 min 5k is 1:54 pace. Depending on your base aerobic fitness this is achievable and as Ampire advises increase the rate to circa 28 if possible, or as close to this as you can if that's too high.

Ok thank you, our school cap them at 26 but that should be okay. my 20 min r20 was 1:57.4 bc it was slightly over 5.1k. And yes, hopefully my steady state sessions ive been doing have improved my aerobic fitness.