Pete Plan 2017

[-marius-]

@derico, barrec, calalli - Good work all of you. Stay positive, I see progress
I do not remember if you have mentioned it, but what is your current 2K PBs and what is you 2K goals(short/long term)?

[barrec]

@marius - thank you for the support and kind words! I'm not sure if you were asking for my 2K PB and goal, but I'm happy to share anyway .

I did a 2K time trial about 3 weeks ago - right after finishing the BPP and starting the PP. I pulled a 1:49.6 (7:18.5). My goal for that test was 1:50.0 and I felt I could have aimed for 1:49 and been successful.

As for my goal, I'd love to row a sub-7 2K. I think that's very attainable but I'm limited with how many cycles of the PP I can do at the moment. My plan is to do three full cycles this summer and then switch in September (my schedule gets much busier and I wouldn't be able to stick to the plan well enough). So my hope is, at the end of the three cycles, to at least be sub 1:48.0 and possibly better - I was going to base my pace on my times in the last cycle.

*EDIT*: I should also mention my real goal is to simply lose weight. I'm proud to be down about 35 pounds since starting the BPP and would like to lose 15 more. The low 2k would be a nice bonus

[calalli]

@Mike - Impressive meters there. I think your analogy is spot on - The PP is a tool to sharpen the pencil once you have the base built The BPP is definitely aimed at building that base while still providing a steady progression on the shorter stuff as well.
@lwtguy:

One thing I've found in my 10 seasons of rowing is that sessions like that are the most important. It's easy to finish a piece on a good day. The biggest physiological challenge you will face is how you perform on a bad day.

I agree 100%
@barrec: I think I would keep training, but more SS stuff without trying to make progress on the PP. You will know when the strength is back I expect.
@marius: My goals are still more centered on weight loss and fitness. I did a 7.37.2 (1:54.3 pace) yesterday as part on an interval session which is a PB but more on that later. I eventually would like to get under 7:00 but I don't see myself really working for that till late in the year.

A rough week continues. I started doing rushfit (http://dysfunctionalparrot.com/health-a ... w-rushfit/ for a review) a few weeks ago, It is a step up from my prior morning routine and I am feeling it more and more when I row in the afternoon. I will continue with the BPP plan as it has been a big part of my weight loss so far, but I am going to scale back on trying to improve on my pace everyday and focus more on HR.

11/7/17 BPP 14.2 3x2000M /4'r - I went out like a madman on the first interval and set a PB for 2000M, Paid the price the next two intervals
Time Meters Pace Watts Cal/Hr s/m end HR
24:00.2 6,000m 2:00.0 202 996 26
7:37.2 2,000m 1:54.3 234 1106 27 159 - I'll take this
7:55.1 2,000m 1:58.7 209 1018 26 159
8:27.9 2,000m 2:06.9 171 888 25 148

12/7/17 BPP 14.4 30min - I did this out of order due to my rough session yesterday - thought I would take it easy. Another bad day with a HD after 3000M but that was after a 10 min warmup so I got most of 30 minutes in. Again, I started out OK but quickly lost strength.
Time Meters Pace Watts Cal/Hr s/m
12:50.7 3,011m 2:07.9 167 874 26

[JerekKruger]

I'm back. I stopped doing the BPP because I decided to try Crossfit, and I stopped doing Crossfit because I injured my quad pretty badly and could barely walk. After a lengthy period of being lazy and doing nothing I moved, and since my rent went down substantially I decided to buy a second hand model D about a month ago. After a few weeks of doing progressively longer steady states I started the full Pete Plan (since the beginner one was a little too slow for my liking) and yesterday was the last workout of week 1. Here are my results:

07/07/2017: 8x500m/3:30r
1:38.1 at 28SPM
1:45.3 at 26SPM
1:47.6 at 26SPM
1:48.9 at 25SPM
1:51.2 at 25SPM
1:50.5 at 25SPM
1:55.1 at 24SPM
1:49.5 at 26SPM
Average: 1:48.2 at 25SPM

08/07/2017: 45min
10733m at 20SPM, no split data

09/07/2017: 5x1500m/5:00r
5:36.0 (1:52.0 avg) at 24SPM
5:48.4 (1:56.1 avg) at 23SPM
5:57.7 (1:59.2 avg) at 23SPM
5:58.1 (1:59.3 avg) at 24SPM
6:00.6 (2:00.2 avg) at 24SPM
Average: 1:57.3 at 23SPM

10/07/2017: 45mins
5:00 1227m, 2:02.2 at 20SPM
10:00 1221m, 2:02.8 at 21SPM
15:00 1197m, 2:05.8 at 21SPM
20:00 1200m, 2:05.0 at 21SPM
25:00 1177m, 2:07.4 at 21SPM
30:00 1177m, 2:07.4 at 21SPM
35:00 1192m, 2:05.8 at 22SPM
40:00 1192m, 2:05.8 at 22SPM
45:00 1222m, 2:02.7 at 23SPM
Total: 10804m at 21SPM (2:04.9 avg)

11/07/2017: 5000m in 19:39.8
1000m 3:50.1 (1:55.0 avg) at 23SPM
2000m 3:52.9 (1:56.4 avg) at 23SPM
3000m 3:57.3 (1:58.6 avg) at 24SPM
4000m 4:01.6 (2:00.8 avg) at 23SPM
5000m 3:58.0 (1:59.0 avg) at 24SPM
Average: 1:57.9 at 23SPM

12/07/2017: 45mins
5:00 1223m, 2:02.6 at 20SPM
10:00 1224m, 2:02.5 at 21SPM
15:00 1221m, 2:02.8 at 21SPM
20:00 1221m, 2:02.8 at 21SPM
25:00 1218m, 2:03.1 at 22SPM
30:00 1193m, 2:05.7 at 21SPM
35:00 1211m, 2:03.8 at 23SPM
40:00 1215m, 2:03.4 at 23SPM
45:00 1240m, 2:00.9 at 25SPM
Total: 10968m at 21SPM (average 2:03.0)

That's just under 50km in the week, if I am allowed to add in warm up and cool down metres then the total goes up to 61km. I'm quite pleased with this.

The two interval sessions were horrible paced, but I've got a better idea of what to shoot for for my next ones (roughly 1:48s (my old 2k PB pace) on speed intervals and 1:57s on endurance intervals). I am very pleased with my 5k, it's 10s slower than my PB from 12 years ago but I am rating a lot slower here (I used to row in the high 20s or low 30s) and this was not a maximal effort, so I reckon I could top that. I'm also pretty pleased with the progress on my longer pieces, although I think I will have to rein in the speed a bit as they are meant to semi-recovery sessions (I'll probably focus on dropping the pace to 19/20SPM if I can).

I am enjoying my day of rest today I have to say.

[derico]

Had a few days off after disappointing session on Sunday but faced up for a 10k today. Hope to get back in the swing next week after working away past 3 weeks.
@Calalli your 2k edges mine by 1.5 sec, nice job
@barrec you'll be flying a week after blood donation
@marius my 2k SB is 7.38 against a PB of 7.08 from 10+ years ago. My immediate goal is sub 7.30.

[calalli]

@Derek - glad to see you back.
@Jerekk - I am pretty new here so I don't remember you, but welcome back. Congrats on the model D and good luck on the PP.

13/7/17 BPP 14.3 4x8 min /2'r - I approached these more as a steady state session, keeping an eye on my heart rate and not trying to race previous efforts. Burned 615 calories which is my main objective.

Time Meters Pace Watts Cal/Hr s/m
32:00.0 7,631m 2:05.8 176 904 24
8:00.0 1,836m 2:10.7 157 839 23 138
8:00.0 1,905m 2:05.9 175 902 23 148
8:00.0 1,932m 2:04.2 183 927 25 151
8:00.0 1,958m 2:02.5 190 953 26 153

[-marius-]

@barrec - I'm sure the sub 7 2K will come, as long as you build the base and follow a plan
Make sure you don't shed of the weight too fast, you do not want to loose too much muscles
@calalli - Congrats on the new PB You will go below 7 min on the 2K, no problems
@derico - 7:30 on the 2K will be crushed

[-marius-]

W3.5 Hard distance. Had to do the ctc today as summer vacation is near. Will still follow the principles of PP but not sure if I will be able to erg 6 times a week.
With regards to doing this 6am on empty stomach(as usual) and 5 hours of sleep I'm pretty happy.
Got a little surprised by the shorter rest periods than the PP pyramid, but next time I can do the pacing better. Anyway..it got me just outside top 10 on c2ctc.com and in the leaderboat at the moment so got to be happy

Time Meters Pace Watts Cal/Hr s/m
12:30.1 4,000m 1:33.7 425 1759 37
0:46.8 250m 1:33.6 427 1767 37
r: 1:00 61m
1:33.6 500m 1:33.6 427 1767 35
r: 2:00 47m
2:22.3 750m 1:34.8 410 1709 35
r: 3:00 52m
3:09.5 1,000m 1:34.7 411 1714 35
r: 4:00 60m
2:21.8 750m 1:34.5 414 1724 36
r: 3:00 64m
1:33.1 500m 1:33.1 434 1791 38
r: 2:00 45m
0:43.0 250m 1:26.0 550 2191 43

[Rod]

just outside top 10 on c2ctc.com and in the leaderboat at the moment so got to be happy

Stor innsats Marius gratulerer!

[mdpfirrman]

I find you an interesting case, Marius. As an "old man" that will probably never get to sub 7 on my 2K times, I study those that train on here and have achieved sub-7. Most follow a pattern - a lifetime history of solid cardio performance or at least a solid past history of cardio based athletics in their youth. I personally believe (and there have been a lot of medical studies to support this -- I've posted on one in particular about the heart size of youth rowers being much larger than the average heart) there are physiological adaptations that you get doing a high volume of cardio in your youth. Nearly everyone I've seen on the PP forum that achieves sub 7 as quickly as you have (relative to how long you've rowed) were college athletes, did track and field in their youth (or road biking), rugby or something similar (very high volumes of cardio for long periods of time). Most that achieve sub 7 follow this same pattern and have either stayed in relatively good shape throughout their adult lives (whether biking or running or OTW rowing) and come back and taken training serious in order to get a sub 7 result. From what you've said, you've done very little cardio training in the past, which is very unusual. I know you said you've done a lot of Olympic style weight lifting/Powerlifting in the past. Impressive results so far! I'm looking forward to seeing how fast you can get!

If you've never truly done a lot of cardio, you're one of the first I've ever seen on here that had very little cardio background and yet performs so well based on your strength training past. The two normally aren't compatible.

[lwtguy]

I find you an interesting case, Marius. As an "old man" that will probably never get to sub 7 on my 2K times, I study those that train on here and have achieved sub-7. Most follow a pattern - a lifetime history of solid cardio performance or at least a solid past history of cardio based athletics in their youth. I personally believe (and there have been a lot of medical studies to support this -- I've posted on one in particular about the heart size of youth rowers being much larger than the average heart) there are physiological adaptations that you get doing a high volume of cardio in your youth. Nearly everyone I've seen on the PP forum that achieves sub 7 as quickly as you have (relative to how long you've rowed) were college athletes, did track and field in their youth (or road biking), rugby or something similar (very high volumes of cardio for long periods of time). Most that achieve sub 7 follow this same pattern and have either stayed in relatively good shape throughout their adult lives (whether biking or running or OTW rowing) and come back and taken training serious in order to get a sub 7 result. From what you've said, you've done very little cardio training in the past, which is very unusual. I know you said you've done a lot of Olympic style weight lifting/Powerlifting in the past. Impressive results so far! I'm looking forward to seeing how fast you can get!

If you've never truly done a lot of cardio, you're one of the first I've ever seen on here that had very little cardio background and yet performs so well based on your strength training past. The two normally aren't compatible.

Mike, I would say that you left out a big piece of the equation: mental toughness! I've seen some of the strongest and most fit people I know turn out to be terrible rowers simply because they didn't have the mental strength to tough it out. But everything you said is spot on!

[-marius-]

I find you an interesting case, Marius. As an "old man" that will probably never get to sub 7 on my 2K times, I study those that train on here and have achieved sub-7. Most follow a pattern - a lifetime history of solid cardio performance or at least a solid past history of cardio based athletics in their youth. I personally believe (and there have been a lot of medical studies to support this -- I've posted on one in particular about the heart size of youth rowers being much larger than the average heart) there are physiological adaptations that you get doing a high volume of cardio in your youth. Nearly everyone I've seen on the PP forum that achieves sub 7 as quickly as you have (relative to how long you've rowed) were college athletes, did track and field in their youth (or road biking), rugby or something similar (very high volumes of cardio for long periods of time). Most that achieve sub 7 follow this same pattern and have either stayed in relatively good shape throughout their adult lives (whether biking or running or OTW rowing) and come back and taken training serious in order to get a sub 7 result. From what you've said, you've done very little cardio training in the past, which is very unusual. I know you said you've done a lot of Olympic style weight lifting/Powerlifting in the past. Impressive results so far! I'm looking forward to seeing how fast you can get!

If you've never truly done a lot of cardio, you're one of the first I've ever seen on here that had very little cardio background and yet performs so well based on your strength training past. The two normally aren't compatible.

Hi Mike,
No specific cardio training, but I was like all kids in my home town involved in handball/football on a low level. If i remember correctly I did this from 6-7 to 13-14 yo. This was amateur low level so no advanced training involved, just having fun. From 13-14 to 18yo I was partially involved in the handball team as they needed players, but I was only joining once a week.
At age 14 or 15 I was introduced to the local weightlifting club and started go there a couple of times a week until we where old enough to go to the local gym at 16 yo. And of course hitting the weights 6-7 times a week
From then I have been powerlifting on a decent level.
I did a couple of road bike races a couple of years ago just for fun, and I(and the guys I was racing with) noticed that even with just two months of training on the bike I placed pretty good in my class.

Not sure if this matters but I have been rather heavy built from around 18yo until a few years ago, weight between 125 and 132kg.
Also have a resting HR of just above 40 and a max HR of around 190.

[JMac]

Not sure if this matters but I have been rather heavy built from around 18yo until a few years ago, weight between 125 and 132kg.
Also have a resting HR of just above 40 and a max HR of around 190.

What kind of changes did you make to your training/diet to lose so much weight?

[mdpfirrman]

@ Bill - completely agree with the mental toughness part. You have to be a bit of a masochist to like the pain!

@ Marius - that HRR (heart rate reserve) you have is incredible. The 40 RHR would seem to indicate either you're a bit of a genetic oddity or your idea of not a lot of cardio and mine are completely different! Either way, your heart valve is shaped in such a way to maximize your potential/ability to work.

[-marius-]

Not sure if this matters but I have been rather heavy built from around 18yo until a few years ago, weight between 125 and 132kg.
Also have a resting HR of just above 40 and a max HR of around 190.

What kind of changes did you make to your training/diet to lose so much weight?

132kg was not natural for my frame so first 15kg was dropped just by eating less.
I then switched to eating according to the biorythm diet by Borge Fagerli, cleaned the diet for processed food and reduced the eating window to less than 8 hours. This is a long term solution that I can happily live with. No hunger at all:)