Pete Plan 2017

[hepting]

Did a relatively laid back 2X15min with 2min rest - felt pretty good with energy at the end for a decent sprint.

#1) 3,781m 1:59.0 avg
#2) 3,809m 1:58.2 avg

[barrec]

Rob - welcome to the forum and to indoor rowing! I have a very limited point of view but I've thoroughly enjoyed the Beginning Pete Plan. It offers a range of workouts with some flexibility.

[mdpfirrman]

Rob - welcome to the forum and to indoor rowing! I have a very limited point of view but I've thoroughly enjoyed the Beginning Pete Plan. It offers a range of workouts with some flexibility.

Everett is right Rob. The BPP is a good starting place. That's part of the reason I started this thread. That and the PP is a great structure when you're first getting into shape to train to get a bit faster. I like the BPP because (although I've never done it -- I didn't know it existed when I started) it's 3 days a week but challenging. You can add more if you like. Just build slowly into the paces. Don't overdue because the paces build on themselves each time. Let the paces come to you. Also, if you can warmup and cool down occasionally unstrapped, that also helps you learn form better.

Great to see you Ben! Henry, Glenn -- you guys keep me honest. Thanks for that. Thanks rlboyles for the advice. I think my problem is I'm still using too high of a drag. I need to lower it down. I'm moving into a much higher meter phase now (and stepping away from the PP). I'm going to lower the drag at least two days a week and try to keep the SPM much higher for those rows. I'll still use a higher drag at least once a week for a low SPM, high power row and then do a hard session one day and intervals another day (or two). Just not as many reps as the PP. I was reading up on drag factor last night. I'll lower it down to around 110 to 115 and see how that works for me.

[G-dub]

Not to beat a dead horse (and the only reason I am is because I was planning to do an r25 2K and would be thrilled with your result, knowing that it would be more of a power check and not a speed check) but doing some 500s at r30-32 while pulling 1:48 - 1:49 or so would provide the feel you are looking for I think. Nice light and crisp. These wouldn't be for show, just to get the feel of it. I'm convinced that if you could get comfortable at r35 your times would be different! But again, no need to haul 10s at that rate. More like 8.5 or 9.

[hepting]

Mike,

Great job with your 2k! As we all know just doing it is hard to begin with... I am due for another one soon and its already in my head.

Cheers!

[Rowan McSheen]

Good evening all.

No BPP work for me today. A bit warm in the conservatory and I went for a run instead this morning. But by evening it had cooled and my conscience was bothering me so instead of the prescribed 2000m intervals I just sat down for 5000m at a pace I fancied. Which turned out to be 2:09 @ 22 spm. About half-way between the 2k interval pace and ss pace so not sure of the training benefit but I enjoyed it anyway. Hr in UT2, just creeping to base of UT1 by the end.

[Rowan McSheen]

No-one doing anything today? Bunch of slackers!

[mdpfirrman]

@ Glenn - thanks for the advice. I did a SS the other day and really worked on intermittent 24 SPM. I also put the drag down a bit (which I think is my biggest issue).

@ Dyson - thanks! You'll be fine on your 2K - a lot easier for you than me. You're in great cardio shape.

@ Stu - Keep up the good work.

Did a SS as I mentioned above on Friday to finish up this round of PP. Moving into a higher meter phase so I won't be posting as much on this thread. Since I started the thread, I participated in this thread welcoming newcomers and also acting as a self-moderator on the thread too. There's enough of you really strong rowers (and now veteran PP rowers) that can keep the thread going). I'll check in from time to time. Been thinking a lot about how I'm going to do more meters while still lifting and also working on doing some higher SPM work. After my race this February, I started doing a lot more lifting and low SPM work. Wanted to work on strength. I think I succeeded at that. Now I need to build some meters and my cardio ability. Most studies say 12 to 16 weeks is around what you need (minimum) to see a significant gain in cardio ability. I'm trying to do around 75K+ meters a week now, along with lifting 3X per week. One thing that I've never done is a "long, slow day", which is a common term in the running world -- one day where you go slow and long. I'm going to make that my Sundays (my first rowing workout of the week). This morning I lifted (lot of kettlebell work and pushups) and then went to the gym and did 15K meters in 1:00:06 for a 2:11.9 pace @ 20 SPM. Did the last two splits at 22 and 21.

My workout week will look something like this:

Sunday - lift in the AM / long, slow row (I'm going to build up to around an hour and 20 minutes (around 18K to 19K meters).
Monday - SS row again.
Tuesday - intervals (I'll do intermediate one week/fast short ones the next week). Also do around 5K more in W/U and C/D (total of around 10K) and lift in the PM.
Wed - SS again (around 13K)
Thursday - AT row (harder row) - this one will be critical for me in learning faster SPM. Read a great article on building up rowing rate. It said that AT days are great for that. Start out at like 22 and then gradually build to around 30 or 32 SPM at the end. Perhaps even a 2 X 15' or a 2 X 20' (or 2 X 5K). Lift in the PM.
Friday - SS row (around 13K again).
Saturday - off and recover (walk my pups).

Still some intervals (just much less) and an AT day (hard row day). Just a lot more meters.

[jackarabit]

Mdpfirrman writes:

Moving into a higher meter phase so I won't be posting as much on this thread. Since I started the thread, I participated in this thread welcoming newcomers and also acting as a self-moderator on the thread too. There's enough of you really strong rowers (and now veteran PP rowers) that can keep the thread going). I'll check in from time to time.

Mike, now over ten months straight that you devoted almost daily energy and effort to guiding the progress of this PetePlan season and its predecessor. You deserve a lot of thanks for keeping your crews on course, your advice tirelessly on message, disagreements mediated, sensitive egos tolerated. Thank you.

[derico]

Well I hope some of the love reaches Mike from Manchester this evening as he's obviously the kind of reach-out guy encouraging others to push, post and share - myself included!

[derico]

Have managed to find an erg whilst on holiday and to row 10k each of the past 4 days - all with a view to joining PP on my return next weekend! Today included a 5k tt with the pacing not quite right?

Time Meters /500m Watts Cal/Hr s/m
20:20.4 5,000m 2:02.0 193 962 20
4:03.4 1,000m 2:01.7 194 967 18
4:03.0 2,000m 2:01.5 195 971 19
4:07.3 3,000m 2:03.6 185 936 20
4:06.7 4,000m 2:03.3 186 941 21
4:00.1 5,000m 2:00.0 202 995 23

[sdr2017]

Mike, thank you for your encouragement and advice while I was just starting. Good luck with your new program. The Thursday high-SPM rows sound like a good way to get comfortable at those rates. With lots of km six days a week, and you overtraining? You have a lot more experience with it than I do.

Welcome back Derek. Nice 5 K and nice pace.

BPP Week 11.3
35:17.2 8000 19 02:12.3
08:46.0 2000 19 02:11.5
08:46.0 4000 19 02:11.5
08:51.5 6000 19 02:12.8
08:53.8 8000 19 02:13.4

It was a solid row for me, but I was fading a bit at the end.

BPP Week 12.1
45:18.3 10000 18 02:15.9
08:44.3 2000 18 02:11.0
08:52.7 4000 18 02:13.1
09:12.4 6000 18 02:18.1
09:14.8 8000 18 02:18.7
09:14.2 10000 18 02:18.5

I faded badly in this one. I just did not have it in me to keep up the pace after about 5 K and did the last 5 K slow and easy. There is always next week.

[barrec]

BPP week 21.1 - 4x1000k, 3' rest

Target: 1:51.0
- 1:51.0
- 1:51.0
- 1:51.0
- 1:50.4

Perhaps my most physically demanding workout yet as far as strength. I think my emphasis on form has helped tremendously especially in the latter reps.

[Bor]

Thanks for the warm welcome all.

Did the 2x 10 minutes piece from the C2 website. Went well, could have given a lot more but focused on technique since I'm just starting out.

Time Meters /500m Watts Cal/Hr s/m
20:13.2 4,049m 2:29.8 104 658 22
5:00.0 995m 2:30.7 102 651 23
10:00.0 1,000m 2:30.0 104 656 24
15:00.0 1,019m 2:27.2 110 677 23
20:00.0 1,004m 2:29.4 105 661 26
20:13.0 30m 3:36.6 34 418 14

[Rowan McSheen]

Morning all.

Derek - nice 5K, as regards the pacing: I'm not qualified to give expert comment but did you mean to ease off slightly in the middle to regroup for a fast finish? Decent pace at low spm.

sdr: indeed there is always next week and a couple of rough rows do not make the weather.

Mike: good luck in what you do, don't completely abandon us though!

My next scheduled BPP workout would have been 3 x 2k but when I sat down and started up the legs were a bit weary from a longish run yesterday. So I repeated the 5k row of Saturday, coming in slightly faster at 2:08.0 and the same hr. I might throw more of these into the mix. They're at a pace that I don't do on the BPP, not too strenuous and not too long, ideal for flushing out the legs. Those 2ks are on for tomorrow.