Pete Plan Autumn 2015

[jackarabit]

I am either a Pete "true believer" or I sound like one most of the time so there's some ironic justice in what I have to say about lots of reps on short rest. Some of you will remember Nick Fleming (Eddie Fletcher protege and BIRC winner) observing on the summer '15 Pete thread that 3:30 rests were "too long" for the short intervals. A couple of respondents, including Jim Gratten, said it was important to take the rest you need to maintain speed and quality strokes throughout the set.

Case in point for me was subbing the CTC 8x750/1"R for the relatively pleasant Pete 8x500 on 3:30 rest. After that attempt to run with the big dogs, I literally couldn't face the 5x1500 on 5' for eight days. Did it yesterday and the result was 3 reps to quad muscle exhaustion, owing to both a stupid initial pace and possibly also to a very slow recovery. Seasoning to taste (personal customization) is unavoidable. I intend to be wary in future of thinking there is no difference between my regular bowl of chile and the other guy's supercurry!

[G-dub]

You have been quite amazing in your ability to recover and go at it. You have a tough mind I bet. Enjoy the break good man, even though it's for less than preferable reasons.

[Galeere]

I am either a Pete "true believer" or I sound like one most of the time so there's some ironic justice in what I have to say about lots of reps on short rest. Some of you will remember Nick Fleming (Eddie Fletcher protege and BIRC winner) observing on the summer '15 Pete thread that 3:30 rests were "too long" for the short intervals. A couple of respondents, including Jim Gratten, said it was important to take the rest you need to maintain speed and quality strokes throughout the set.

Case in point for me was subbing the CTC 8x750/1"R for the relatively pleasant Pete 8x500 on 3:30 rest. After that attempt to run with the big dogs, I literally couldn't face the 5x1500 on 5' for eight days. Did it yesterday and the result was 3 reps to quad muscle exhaustion, owing to both a stupid initial pace and possibly also to a very slow recovery. Seasoning to taste (personal customization) is unavoidable. I intend to be wary in future of thinking there is no difference between my regular bowl of chile and the other guy's supercurry!

Interval training on short rests can easily be overdone. On the current ctc (which is 8x750m = 6k on 1 min rest between intervals) many ergers report best pacing to be 6k minus 2-3 sec. So the gain induced by the short rests is around 10% power (depending a little on individual speed). Anything faster (at the beginning) is likely to render suboptimal results (at the end and as a total). Don´t know what you tried to do Jack?!

[G-dub]

Did my 40 minute "Eddy in and out". Good fun. Since I did sprints yesterday I used more power on the 30 second blasts and kept the rate down under 24 and the HR around the 70% HRR range.

[jackarabit]

Tough, that's me. Anything that tried to eat me would spit most of me out.

W1S6
UT2/1 low rate
3x15'r20/5'R
First 2 capped @ top UT2 HR
Third capped @ top UT1 HR
Df 109
250m WP; 750 CD

[jackarabit]

@ Hardy D. 25' and change (2:09.4 av/500m) on the Dec. CTC. That would be 5K - 2.5". Or 6K - 6.6". Cat's out of the bag about my endurance turn point!

[Bob S.]

Did my 40 minute "Eddy in and out". Good fun. Since I did sprints yesterday I used more power on the 30 second blasts and kept the rate down under 24 and the HR around the 70% HRR range.

Ah! You came up with a name for it. I tried fiddling around with various initials forwards and backwards, like EFWUUWFE, but nothing was working. You nailed it with that one.

[ericallenboyd]

w3d4, 8k at 2:21 average and not as fast as normal but took it a little easy today for this row. Received my endure row seat today and trying it out. Might take a couple of rows to get used to it.

https://connect.garmin.com/modern/activity/985473659

[bisqeet]

relaxed last week (for this year), so i had a few moments time..

trying to use my webspace as a kind of training diary.

this was last week:

http://www.0stress.net/cw51-pp-week2/

[ericallenboyd]

w3d5 5k meter trial. Not the greatest and felt a little tired today but got through it.

[bisqeet]

what happened inbetween ?
get interrupted, quick stop?

whats the seat like ? im using a swoosh, which is ok upto 90 mins - start to fill it after 60 tho and i need a quick wiggle to be able to continue.
i'm thinking about attempting a FM in the new year, and might add cycling shorts or a comfy pillow....

[mdpfirrman]

what happened inbetween ?
get interrupted, quick stop?

whats the seat like ? im using a swoosh, which is ok upto 90 mins - start to fill it after 60 tho and i need a quick wiggle to be able to continue.
i'm thinking about attempting a FM in the new year, and might add cycling shorts or a comfy pillow....

It's actually called a "Skwoosh", not a Swoosh. How do I know?? Had to read the name brand before my last interval at the gym the other day for the guy next to me that just had to know as I was getting myself all pumped up for the last set...

Got home yesterday after the Steady state and my lower back (old injury) was killing me. Looks like a visit to the chiropractor today instead of the hard distance for me unfortunately. Usually, the good news is, after a couple adjustments I'm good to go. Ton of pain today (and yesterday) though. Ah, bad discs...

[ericallenboyd]

Stopped for a second to readjust on the seat. Verdict is still out as I rowed a 8 and 5k on it the last two days. Will keep you updated on the comfort. Assuming there is a small break in period but much softer than stock seat.

what happened inbetween ?
get interrupted, quick stop?

whats the seat like ? im using a swoosh, which is ok upto 90 mins - start to fill it after 60 tho and i need a quick wiggle to be able to continue.
i'm thinking about attempting a FM in the new year, and might add cycling shorts or a comfy pillow....

[jackarabit]

Eric, the Sore-No-More, which I believe you also have, may come in handy on top of the ER. Bridges and softens the edges of the sitzbone relief holes whch may or may not be on centers compatible with individual pelvic width.

[ericallenboyd]

Jack, you are correct that I do have it. So far I cannot say that it is better than the stock seat but I am reserving my final verdict for a week or two from now. I do not want to tell people that I am unhappy with it or happy as I am only two days in and need to give it a good test before I can tell 100% sure whether for "me" it is better than the stock seat. I will use the sore-no-more tomorrow on my recovery row and see if it makes a difference. I think for me as well it is some getting used to sitting a little farther back on the seat. The endurerow is however well made and a nice seat.

Eric, the Sore-No-More, which I believe you also have, may come in handy on top of the ER. Bridges and softens the edges of the sitzbone relief holes whch may or may not be on centers compatible with individual pelvic width.