Pete Plan Autumn 2015

[jackarabit]

Thanks for the expression of support, HD. These procedures are common, relatively non-invasive, and lay claim to a high probability of restoring pain-free limb and hand function. But a bit of tea and sympathy is most welcome while one is still alive to enjoy it. Jack

[hjs]

Thanks for the expression of support, HD. These procedures are common, relatively non-invasive, and lay claim to a high probability of restoring pain-free limb and hand function. But a bit of tea and sympathy is most welcome while one is still alive to enjoy it. Jack

Sounds not to bad. Good luck enjoy the "rest"

[bisqeet]

....
I failed to hit Menu on this one and did a 6th interval as warmdown. Also too far under pace target on #1, ran out of gas in 4. Stupid execution but an improved average pace. I'm taking a break for a couple weeks. CTR and UNR procedure on left wrist and elbow scheduled for next Tues. if all goes well, should be back on the rower by mid-January. Please have the very best holiday season and stay safe. Jack

take it easy Jack, I hope all goes well with the OP(s)
this will also be my last rotation until Jan.
I plan on doing a 2k TT next week, but then the holiday season is here. my last work day is tomorrow until the 11 Jan.
Will be spending a few days away from the rower, so the only excersize i will be doing will be involving a wine glass and maybe a turkey leg.

[G-dub]

Awesome stretch of success you've had Dean. You've earned a nice break. I can't wait to see your 2K time!

[christopherregisryan]

Quick and complete recovery, Jack!

[christopherregisryan]

Third cycle started this morning. 5x375m w 5'. Total time: 5:37.0. Avg Split: 1:29.8 @ 37. Individual Splits: 1:30.2, 1:30.0, 1:30.0, 1:30.0, 1:29.0.
That a 1.0 split (3.6 second) beat of 21-Nov and a 2.6 split (9.5 second) beat of 7-Nov. Still getting adaptation benefits from the speed work. Muscles burning instead of lungs. Very pleased to see that. I hope there is a little more improvement to be gained before race season starts. Meanwhile, back to recovery rows, steady state and a bit of Row House and Cross Fit until next week. Best - Chris

[G-dub]

Chris, where did you come up with 375m?! I've noticed that you are keeping your intervals short and sweet with a nice rest. Will you push those longer at any point? I think you mentioned you weren't doing anything in the middle space. Is that still the case? Is this a plan you concocted? I'm curious about all this because I may need to change things up given how things are going at the moment.

[jackarabit]

Thanks for Xing your fingers for me, Gentlemen. Enjoy the pleasure and relaxation of the holidays!

[mdpfirrman]

Best of luck Jack! I'll be thinking about you on Tuesday. Check in with us when you're feeling up to it. I need my coach.

Chris - I've been wondering your program too. Seems like it's a hybrid program. Although I think I'm going to stick with PP until February, I might change it up after my first indoor regatta this year. I'm loving the PP but I've modified it to 5 days a week (I skip the last SS row on the 6th day for an extra day of rest). Prior to PP, I was only doing 3 moderately long rows (all hard) and no speed work or steady state. With rowing 5 days a week, it's limited my lifting and I wouldn't mind getting into lifting more (I've lifted a lot but with all the rowing I certainly see the need to look into more deadlifts, etc).

[mdpfirrman]

Awesome stretch of success you've had Dean. You've earned a nice break. I can't wait to see your 2K time!

Me either. I'm looking forward to that too. I'm a newbie, but even I know based on recent milestones Dean's going to crush his 2K best soon.

[bisqeet]

well - last day of week 2.
recovery row
HM HR Cap 130 (UT1) @R20

20151217.jpg (108.07 KiB) Viewed 5461 times

thanks for the vote of confidence all...

2k TT is next week

[christopherregisryan]

Chris, where did you come up with 375m?! I've noticed that you are keeping your intervals short and sweet with a nice rest. Will you push those longer at any point? I think you mentioned you weren't doing anything in the middle space. Is that still the case? Is this a plan you concocted? I'm curious about all this because I may need to change things up given how things are going at the moment.

Hi Glenn. This is a plan that I am doing based upon some modifications of Pete Plan-lite. I just picked 250m, 375m and 500m as my interval lengths to get to approximately 2k of work per session. I will do the incomparable 4x1000 w 5' at target 2k pace in February before I taper for CRASH Bs. Otherwise, I am sticking with one speed interval workout, one Row House/Cross Fit combo, two recovery rows (2k+30) and two or three steady state rows (2k+25) per week. I am looking to perform well in three races this winter: the 1k at the CT Indoors; the 500 at St. Valentine's Day Massacre; and CRASH Bs. Given the distances are 2k and shorter, I am doing my speed work at 1k-ish pace. As a corollary, I have seen my long distance pieces improve this year. I attribute that to the long steady state I have been doing. I did the Pete Plan lite last year and PRd at CRASH B's. I have no issues at all with the plan. It gets you ready to row a nice 2k. I hope this helps. - Chris

[christopherregisryan]

well - last day of week 2.
recovery row
HM HR Cap 130 (UT1) @R20

thanks for the vote of confidence all...

2k TT is next week

Nice slow steady state piece. Good luck with your 2k! - Chris

[christopherregisryan]

Chris - I've been wondering your program too. Seems like it's a hybrid program. Although I think I'm going to stick with PP until February, I might change it up after my first indoor regatta this year. I'm loving the PP but I've modified it to 5 days a week (I skip the last SS row on the 6th day for an extra day of rest). Prior to PP, I was only doing 3 moderately long rows (all hard) and no speed work or steady state. With rowing 5 days a week, it's limited my lifting and I wouldn't mind getting into lifting more (I've lifted a lot but with all the rowing I certainly see the need to look into more deadlifts, etc).

Hi Mike. I did Pete-lite last year much like you are doing and I was happy with my results. It is a great plan for producing a peak 2k. I modified it slightly to make sure I did speed work that would help me at 2k, 1k and 500 this winter. I'd recommend you stick with the Pete Plan until you taper for the race you want to row the fastest. After that, you should change things up for sure. Most folks recommend a rest and recovery cycle. Last year I did an 8 month cycle of steady state, Row House/Crossfit, and endurance intervals. I made a lot of progress on my aerobic system and my times from 6k out to FM. I feel like there is more to gain next year. As for lifting, I was an enthusiast throughout my forties and early fifties. I worked low rep ranges with deadlifts, squats, lunges, pulls, bench and cleans. I needed long recovery times after those workouts. An exercise physiologist (and former US Nat'l team rower) advised me to divert my energy from lifting (and the ensuing recovery) to steady state rowing. My strength was not helping my rowing and my mediocre aerobic fitness was hurting it a lot. It took me about a year to accept this advice, but I am now glad that I did. I do a bit of very light lifting in my cross fit classes, but it is mostly bodyweight stuff. I may go back to the weight room eventually, but not until my aerobic system is much better. Best. - Chris

[G-dub]

It does help. I have had a horrible month and am not sure why. My choices are to take a rest and start over, keep trying to get on top of the Pete Plan, which has been elusive this time, or do something different. If it weren't for an event on February 20, I would probably take a break. I'm thinking about just doing one speed session a week and to extend the duration of the intervals. So yesterday I did 4 X 500 3:30R at below 2K (1:43.7 or so). I recovered much easier than when I do 8 for obvious reasons and it wasn't totally all out. Next time extend it to 550m, 600m, and etc. I would pin the pace at 1:44.5 which is my goal pace. Rest of week is 40-60 minutes SS and one moderately hard 20- 30 minutes or so to work AT. Idea being to just focus on being ready for the event.