Pete Plan 2017

[JerekKruger]

It's definitely harder to buy the exact number on shorter intervals. There are fewer strokes so one over- or under-powered stroke has a bigger affect on you final average.

Nice session by the way.

[OtwSL]

Well done David nonetheless! Great interval session though. I think you're pretty much at 7:00 now if you ask me!

[Erik A]

BPP week 3.1 6k
another struggle session with 25:28.3 which is 2:07.3 splits.
not sure whats going on as i really struggle at the back end with lots of coughing and shortness of breath. possibly as i am so unfit but may have to go visit the doc. almost seems like i have asthma which is a bit strange as ive never had it in the past. my wife does so know what she goes through

[hjs]

Good Day,
The post above mine said that sometimes the gains are small - it is a tough transition (for me) when the gains are small. That happened today on the last sprint. Yes, there is improvement, but it is more fun when you are taking seconds of instead of tenths, but progress is progress.

I fell on the ice on Friday and had to take Saturday off. I bruised up my ribs and right shoulder pretty good, but it only appears to be bruising, so I'll keep it going with the sprints and back off the steady state pace a little to recover.

Cycle 4/ Week 2/ Day 6

Short pyramid with >30 spm

10/18/17 11/09/17 11/30/17 12/31/17
250 148.8 154.0 148.0 144.8
500 149.2 152.0 148.0 144.9
750 151.2 151.4 148.0 144.7
1000 152.9 148.8 148.0 145.0
750 150.5 146.9 146.9 143.3
500 147.8 142.7 139.9 138.8
250 141.6 137.6 132.0 131.2

Avg 150.0 148.2 145.8 143.0

I find it difficult to land on an exact number when doing the shorter sprints. Not sure how I did it so well last time.

Have a nice day

David

Clearly sub7! Easily even
Why should you have exact numbers, you should row on feel, not on av pace.

[RWAGR]

David- I agree with Henry. Your numbers show that sub-7 will be achieved. I say take the plunge and achieve it. With your numbers you should be hitting sub-7 and training for sub-6.50 like me, Tom, Steve. Your progress is very, very impressive so time to translate that into numbers on the ranking pieces!

[JerekKruger]

Davi- I agree with Henry. Your numbers show that sub-7 will be achieved. I say take the plunge and achieve it. With your numbers you should be hitting sub-7 and training for sub-6.50 like me, Tom, Steve. Your progress is very, very impressive so time to translate that into numbers on the ranking pieces!

Thirded. I hit a 1:42.7 average two weeks before my 2k PB so I'd say finish off your current Pete Plan cycle, take a full day off, row an easy 30 minutes the next day, then do a 2k test the day after that (making sure you do a good warm-up). By all means be conservative with your 2k and aim for just under 7 minutes. I reckon you could go a few seconds faster than that, but it might be worth simply bagging the sub-7 to build your confidence before your actual race, slay the sub-7 demon if you will.

[RowerGal]

Figured it was about time to kill the August Pete Plan thread and start one for the New Year. We kicked it around and felt we'd still keep all the various PP versions in this thread - the full PP, the BPP and the 5KPP. All are welcome to join us. Not a competition, just trying to prepare for a better 2K time or 5K time (or just getting ready for the rigors of the plan or hard training with the BPP). All are pretty tough so listen to your body. A great piece of advice I read once (recommended in US Rowing Magazine by a couple of well known coaches) said to occasionally check your Resting HR in the AM. If it's creeping up on you, you're probably overtraining and need to back off a bit.

Hi Mike,
Any plans to start a new thread for 2018?

[jbhop5857]

Good Day,
Happy New Erg Year.
Thank you all for some very encouraging words. It is truly appreciated and has really helped me keep going.

Cycle 4/ Week 3/ Day 1
Steady State at 23spm

12k @2:04.5

I normally do sprints on Tuesday and Thursday, but switched that to Wed, Friday as I did not feel my body was ready for sprints today. Very happy with the SS piece though.

Thanks

David

[mdpfirrman]

Figured it was about time to kill the August Pete Plan thread and start one for the New Year. We kicked it around and felt we'd still keep all the various PP versions in this thread - the full PP, the BPP and the 5KPP. All are welcome to join us. Not a competition, just trying to prepare for a better 2K time or 5K time (or just getting ready for the rigors of the plan or hard training with the BPP). All are pretty tough so listen to your body. A great piece of advice I read once (recommended in US Rowing Magazine by a couple of well known coaches) said to occasionally check your Resting HR in the AM. If it's creeping up on you, you're probably overtraining and need to back off a bit.

Hi Mike,
Any plans to start a new thread for 2018?

Probably just adding in people here if that's OK with you! We'd love to have you on the thread. Wish there were more females in the threads (to encourage other women to join in the "fun").

I more or less started the thread just to have a place for people doing the PP and the BPP to go to. I'm currently back doing it now but took most of the year off from it. Had a decent session today, so I'm currently happy (will post in a bit).

Whether it's BPP or the full PP, feel free to join in anytime! It would help to know your status as a rower, goals, current times and what you want to achieve. That just helps others assist you more if you want and helps all of us cheer you on a bit. I'm actually a much better cheerleader than rower Many on here have already surpassed me. Jerek (Tom), David and many others have helped keep the thread moving along and helping others.

[mdpfirrman]

Today was the Waterfall for me (3K/2.5K/2K, 5').

I've been working from feel rather than rigid time goals. I have an idea what my 5K PB is but didn't look to see what Pete recommends for this one in advance. Figured I'd see how I'm feeling and play it by ear.

3K / 1:56.8 / 26
2.5K / 1:56.4 / 26
2K / 1:56.6 / 26

Avg 1:56.6 / 26

Tied my PB on this workout, which is really surprising! AT is my weakest thing. I suppose all those meters actually did something this year! I'm thrilled with this. Last few PP workouts have gone really well. Perhaps I still have a PB or two in me at 53! Here's to hoping anyway.

@ David - nice work/progressions!

[Gaucho1]

@Mike
good to read you are ok and still rowing with fun. I´m just starting a PP with the 3 week cycle. Target is a 30min competition in Starnberg Germany on February 17th.
Last year I rowed 7611m. 7700 this year - one year older - would be good goal. Today 5 times 1500 with 5min rest.
As long I was part of this thread I loved the atmosphere and the positive and professional assistance - kept me being motivated a long time.

Time Meters Pace Watts Cal/Hr S/M
28:58.4 7,500m 1:55.8 225 1073 24
5:49.8 1,500m 1:56.6 221 1059 24 151
5:48.9 1,500m 1:56.3 222 1065 23 159
5:47.5 1,500m 1:55.8 225 1074 24 164
5:47.1 1,500m 1:55.7 226 1077 24 168
5:45.0 1,500m 1:55.0 230 1091 25 170
r1,740m

Best regards Dietmar

[mdpfirrman]

Dietmar - that's a solid session! Great to see you back!

[jbhop5857]

Good Day (again),
I posted this is Competition, but you all have been the most helpful to me, so I am putting it in this thread to get your feedback as well.

Good Day,
I have been doing a version of the Pete Plan for a few months and have had great success, for me. I plan on rowing at Crash B. Originally, the plan was to go sub 7 minutes for the first time, but have been convinced I should do that ahead of time, which I am comfortable that I will make.

However, at about 7 weeks out from Crash-B, what type of training shift do people make? I understand tapering, but are there changes that you make to your workouts as the event gets closer?

Thanks

David

[RWAGR]

I’ve heard/ read that “tapering” is mostly physiological, but that of course doesn’t matter if it works. For me, it does work. Whenever I have had big success pulling a new PB, but especially (for some reason) a 2k, it has been after two full days’ rest.

[mdpfirrman]

@ David - Why change your training now? You're doing well, you seem to be holding up relatively well with the rigors of the PP and the additional meters are you doing. Others have shared this same advice with you that I will. Perhaps consider dropping down the meters a bit as the race approaches and really hammer down your PP hard sessions.

At this point, about the only thing I'd be concerned with if I were you is getting sick or peaking too soon. Other than that, you're doing fine as is. If it ain't broke... Certainly after your Crash-B race, I'd consider something else. The Pete Plan year around is unsustainable. You will eventually peak or start moving backwards. It's meant to "sharpen". After a race, many have moved on to just CTC competitions or the 5K PP or just more meters.

I don't honestly think there's a much better prep for racing than the PP. Others are more experienced than I am though. I know Lindsay last year (Lindsay is the Aussie over 65 record holder on the 2K and finished last year in 2nd at Crash-Bs - sub 6:50 I'm pretty sure) went from the Pete Plan to the UK Interactive plan, which I think is 12 weeks. He could tell you better than I could if that was a better plan.

@ Rob - I did read a pretty in depth study last year that a 7 to 10 day taper is very definitely a huge help. Overall, mostly I've read you want to keep the fast sessions very fast, limit AT work and limit meters. A taper (as you know) doesn't mean you're doing nothing. Many do a short fast workout two days in advance and nothing the day before. Most don't lift (if they're lifting at all) for one or two weeks prior.

Unfortunately, most tapering studies are runner specific. This one stops at 5K for runners. I would think (perhaps) a week long taper enough for a 2K.

https://www.runnersworld.com/race-train ... erformance