Pete Plan Autumn 2015

[hjs]

But your point is right that it's not a one size fits all thing. For some reason I came into the last PP and was able to hit the first sessions pretty nicely - especially the 5 X 1500. This time after the prescribed "base building" I came in not really able to keep up with the first time I did 5 X 1500, let alone my best time. One would have thought that it would have been different. Maybe I am genetically wired to drink more beer and train less. Or maybe the mtn biking had some conditioning associated with it (strength from climbing, threshold tolerance from pushing the climbs) that the long rows didn't give me and I've lost some power and stamina. Anyway, I'm trying not to put too much on this first cycle, so maybe it will snap around in the next rounds.

Sorry folks that Ive managed to make this all about me. I tend to go there at least once a week.

If you only train long and easy and totally do no speed or strenght your anaerobic fitness will not be great. And that you also need on top of your aerobic fitness. Always keep on doing some strenght and some alactic anaerobic stuff. You can leave the lactic stuff out. And the volume also does not need to be high, but you need to keep doing some.

Other point is the way you do the slow work, keep using a strong stroke, its not fast, but at the same time not easy. I myself use 2k plus roughly 18/22 seconds for rate 18/20. This is still pretty hard work. If you do higher volume it can be slower and with a higher rate. But you need sessions with enough strenght in the stroke. The last 15 min of such a session should feel pretty laboured. With at the same time a still calm breathing.

[bisqeet]

W1D6 recovery row
HM (21097m)
HR Cap 130,
SPM 22,
Pace 2:13,2/500m
1:33:39

Total Meters W1 >80k

Bisqeet isn't messing around. He's on a mission. Well done, sir.

at the moment its feeling good. plenty of distractions ( i got the james bond colection running - "diamonds are forever" was today).
the wife comes and joins me on the cross trainer. health wise i'm feeling good. back is good (l5-s1 damage), knees are great (if a tadge warm after a HM) and getting some meters in before hardy gets back (which hopefully wont be too long!!!)
plus the motivation from this group. just about managed a PB every week at different distances/timings.

[left coaster]

Lefty - interesting stuff. I might try that some day.

If you all haven't done it yet, you might peruse the PP Summer thread particularly the first 12 or so pages. In it, our friend Greg lays down some truths that I personally need to review prior to each session it appears. Of course you will have to wade through the rest of our blab, but picking his thoughts out of the thread is very worthwhile. Funny how the conversations seem similar, the whining is the same and the same mistakes are being made, at least by one of us (and I don't mean you Mr Rabbit).

Thanks G-Dub, there is a bunch of really good info there. Unfortunately I'm flat out with school right now, teaching a class once a week and also running my business. Things will ease up in a couple weeks but for now I'm just trying to keep some sessions in my schedule. Come December I'll have more time again.

I've never actually done a 2K time trial. Doing that particular distance flat out just seemed brutal when I first started. I must say though, after doing some of the PP I feel more able to give it a run. Perhaps I'll at least get a reasonable baseline sometime soon

[ericallenboyd]

Very nice row.

W1D6 recovery row
HM (21097m)
HR Cap 130,
SPM 22,
Pace 2:13,2/500m
1:33:39

Total Meters W1 >80k

[ericallenboyd]

w1d6. 8k row. 2:13 average. Starting week 2 in a couple of days and I am going to increase the long steady rows to 10k and work myself up to 15k after a month or so.

https://connect.garmin.com/modern/activity/961295053

[jackarabit]

W1D6 recovery row
HM (21097m)
HR Cap 130,
SPM 22,
Pace 2:13,2/500m
1:33:39

Total Meters W1 >80k

Solid HM effort, Dean, and high weekly volume.

[mdpfirrman]

Nice work everyone on the results - really impressive Dean!

I also (like Lefty) believe strongly in genetic testing. My wife has been sick and I think a lot of that could have been avoided if we knew earlier about some of her genetic predispositions. Makes sense that genetics could also help with individualized training, but like Tim mentioned, it's hardly an exact science yet. Found that site you mentioned interesting that takes the raw data and converts it to a useful tool. It did find it uncanny how accurate 23andme information was along with some other sites tailored to nutrition (versus later actual results on her needs from a litany of medical tests / procedures).

W1 Day 4 (LSD) - Did 8K - not much to report. All splits around 2:16 or so between 22 and 23 SPM. As hjs mentioned above (even though today I was hardly pushing it), I've learned a ton from the LSD just by slowing my stroke rate down and really working on form / power per stroke, even if in a controlled manner. Probably went a bit slower today than I should (+24 or so over my 2K pace) just because I went so hard on my first steady state. Keeping to 8K for now. That's my way of easing into the full blown PP (keeping the meters to a minimum).

[jackarabit]

Recovery/SS power

500m WP
5K @ 124W, 22spm, AV HR 134
3K @ 122W, 23spm, AV HR 142
1K CD

[mspina]

I'm here, I'm here!!!!

Got my bluetooth HR monitor and I think it will REALLY help keep the easy rows E A S Y. As it seems is the common problem, it is WAY too easy for me to crank up the intensity when it's supposed to be an easy aerobic day.

I'm going to stick with the PPB (Pete's Plan Beginner) - that will give me 3 endurance rows and 2 interval rows per week. I'll give this a go for a month and see how I'm feeling. Honestly, I did nearly ZERO rowing specific training for last year's CRASH-B, so as long as I stick with any rowing-specific plan, I'd imagine I'll have to improve (as long as I don't overtrain - that will be something I'm going to have to look out for).

Was scuba diving for a long weekend and some work craziness early this week, but raring to go. You guys are kicking some serious ass, very impressive!!!

[G-dub]

Mspina, Put your PP beginner workouts in here anyway. There is lots of similarity.

I hate rest days. So I did 40 minutes easy on the bike trainer and 20 minutes on the erg at r18. Roughly 4,500 meters so nothing special. HR in both cases well in UT2 range (actually under UT2) I think I got too comfortable too with soft strokes in the base period though, so am trying to learn lower rating more oomph to change that.

[G-dub]

Henry, word. I didn't do any alactic work. And the strokes got softer and softer! So much to learn.

[ericallenboyd]

Off topic i know but the new concept 2 online log website is up and running

[Tyche]

W1D3

10k steady 2:06/500 25spm

[hjs]

Henry, word. I didn't do any alactic work. And the strokes got softer and softer! So much to learn.

There you go, no wonder your 5k work feels so hard. Volume is good, but not junk meters.

[Fish out of water]

Yesterday, W4D3 pete beginner. 6.5K @ 18SPM UT2 2:41 (2K PB + 30) and HR reached 155 max, which is perfect for me.

I'm having a really hard time with these long (for me) slow rows. I love the aerobic nature of them and don't mind doing them, but I feel like my stroke really deteriorates on them as I'm not using my legs enough to stay at the pace that I want to stay in my aerobic zone. If I start pushing with my legs the way that I do on harder rows my pace/HR get too high. Should I be dropping my stroke rate even further and doing harder strokes using more of my legs? Am I doing what I'm supposed to be doing. Advice here would be really appreciated.