Pete Plan Thread

[Street]

I generally get harassed by the dog in the intervals, he's realised that intervals means more time for me to throw him a ball! I had a bit left so I think next time I'll aim for 1:55.5 and see if I can beat it.

[mdpfirrman]

@ IdahoMike - I'm not sure I'm best to answer your question or not. I never did the BPP (I did something similar on my own but not the BPP). I went right into the full PP when I began following the threads.

I would say this, though. The BPP is a plan that works to build your endurance/aerobic capacity. The full PP works on taking what you already should have (aerobic capacity/endurance) and makes you faster and more accustomed to stress. It's a periodization plan meant only to stick to temporarily to sharpen the saw, so to speak. The BPP is building the saw.

Most of the required 3 days (from my limited understanding of the plan as I don't have time to read it through again) are harder as I've seen. If you add in two more, I would put them in between and not go all out on them for sure. Five days of going all out would drain anyone. Even the full Pete Plan (six days a week) has four days of lower stress, steady state work in between harder days. The lower speed sessions kind of take the edge off the training a bit. They're meant in part to continue to build aerobic but also to relax your muscles a bit and work out knots. Hope that helps.

@ Andy (Street) - I'd never let my two pups in the same room I'm rowing, just my old girl. The pups are psycho!

[livingkennedy]

Yesterday was BPP 10.2, my first crack at 3 x 2k 4R since January 28th. My previous best on this was around a 2:01 pace, 8:04, and the direction was to beat that by a second on the first two intervals and then go for an even faster time on the final rep.

Couple things I really learned on this one.

1. The 2k distance is a bear! Not long enough to settle into the SS mindset, not short enough to just gut it out and sprint. What a terrible, awful, distance.
2. I have improved more in the last month than I thought

Went out trying to aim for a pace to achieve an 8 minute 2k for the first two, with the idea I'd save it for the last interval. Ended up setting a new 2k PB on each interval and drove my girlfriend crazy for the rest of the day talking about how pleased I was with this session.

Still relatively low rate, which I'm trying to build up on these interval sessions, but all in all yesterday was my best session to date.

Time Meters Pace Watts Cal/Hr S/M
23:27.0 6,000m 1:57.2 217 1046 24
7:57.0 2,000m 1:59.2 206 1009 23
7:51.6 2,000m 1:57.9 214 1034 23
7:38.4 2,000m 1:54.6 233 1099 25

[mitchel674]

Yesterday was BPP 10.2, my first crack at 3 x 2k 4R since January 28th. My previous best on this was around a 2:01 pace, 8:04, and the direction was to beat that by a second on the first two intervals and then go for an even faster time on the final rep.

Couple things I really learned on this one.

1. The 2k distance is a bear! Not long enough to settle into the SS mindset, not short enough to just gut it out and sprint. What a terrible, awful, distance.
2. I have improved more in the last month than I thought

Went out trying to aim for a pace to achieve an 8 minute 2k for the first two, with the idea I'd save it for the last interval. Ended up setting a new 2k PB on each interval and drove my girlfriend crazy for the rest of the day talking about how pleased I was with this session.

Still relatively low rate, which I'm trying to build up on these interval sessions, but all in all yesterday was my best session to date.

Time Meters Pace Watts Cal/Hr S/M
23:27.0 6,000m 1:57.2 217 1046 24
7:57.0 2,000m 1:59.2 206 1009 23
7:51.6 2,000m 1:57.9 214 1034 23
7:38.4 2,000m 1:54.6 233 1099 25

Nice going there, Brandon! Sub 8 minutes on all four intervals. You're correct about trying to increase your spm on these intervals.

I like your analysis about 2k. I suspect it's no coincidence that 2k has become the standard torture test in rowing. Too short as a steady state piece but too long for an all out sprint. My feelings exactly.

[mdpfirrman]

2K is nothing compared to the pain of a 5K or 10K all out None are fun but all work different things. I'm building up for the longer distances now. 2K intervals are hard, no doubt. They are torturous.

[RayOfSunshine]

@IdahoMike I do the optional BPP workouts after the 3 main workouts. Based on my experience (I'm in week 9), I think either way would be fine.

@Brandon You should be proud of that workout! That final 2k blew away your BPP goal. I'm glad you adjusted your goal to a sub-7.

Today's workout, BPP 9.2, 4x800 2'r. Target was 2:02.5 (1s faster than week 5)

1st 3 intervals: target pace of 2:02.5 @ 25spm
final interval: 1:56.0 @ 27spm

Feel very good. Best part of the workout is my max HR was only 161!! That's about 10 beats per min lower than what it has been.

[livingkennedy]

2K is nothing compared to the pain of a 5K or 10K all out None are fun but all work different things. I'm building up for the longer distances now. 2K intervals are hard, no doubt. They are torturous.

I'm sure! At this point in my training it's hard to imagine completing a 10k at a TT pace. I'm sure I can finish the distance, but man...

Once I'm done with the BPP I plan to take about 1.5 months to establish my benchmarks (500/1k/2k/5k/10k/30'/60') even though I haven't been specifically training for each of the distances. Will be an exercise in masochism, but I'm curious to see how my performance matches my expectations on the longer sessions.

1st 3 intervals: target pace of 2:02.5 @ 25spm
final interval: 1:56.0 @ 27spm

Feel very good. Best part of the workout is my max HR was only 161!! That's about 10 beats per min lower than what it has been.

Killing it! Great session Ray, had to feel pretty good with your splits after that last rep.

[KarenB50]

I was planning on doing the first week of the BPP a few times while I build a basic level of fitness up as coming from a very low starting point - is this sensible or should I just bite the bullet and stick to the plan?

My missus did that as she really struggled to do 5k without stopping. She repeated it a few times then carried on and she's flying now, up to week 8.

That's encouraging thanks

5km again tonight in 31:48, 1:24 quicker than my last one 2 days ago. I did have a 1min rest at the 3km mark though.

[IdahoMike]

How should I vary stroke rate according to the different workouts?
For example yesterday I did 6x500m/2m rest and was at 20-22 SPM with a 1:55-2:00 500m time which is about the most I can do right now and still be able to complete a session... Do I want to use that same rate no matter which im doing - speed, indurance, distance. etc?

[JerekKruger]

Roughly speaking you should row the two longer sessions at relatively low stroke rates (whatever feels comfortable for you between 18 and 22) and the shorter interval sessions at higher stroke rates (I row the full Pete Plan speed intervals at 28-32 and the endurance intervals at 26-28 depending on their length, but many row them at higher rates).

However for the BPP you should simply do what you can: if 20-22 is the highest rate you can manage for now then that's what you row them at. You might try experimenting with a lighter stroke for the intervals i.e. push less hard on the drive but take the recovery not quickly. If you can complete them at a higher pace then this is probably sensible.

[IdahoMike]

Thanks for the tips. I originally started rowing at a higher rate around 28 SPM and posted a video of my form looking for tips and somebody told me I need to be aiming for 300W at a rate of 20, that's why ive been sticking to that (obviously not able to get 300W at this point)

[RWAGR]

Although I believe Pete himself recommends 22-25 SPM for the SS pieces. He accepts that this is higher than many people recommend. It's certainly higher than the majority of people in this forum would recommend. For me, higher SPM works better. I think it's likely to be a height thing. Beanpoles like Tom have lovely long leg muscles to get a much longer drive, while chubby average height people like me need a few more SPM.

[JerekKruger]

Thanks for the tips. I originally started rowing at a higher rate around 28 SPM and posted a video of my form looking for tips and somebody told me I need to be aiming for 300W at a rate of 20, that's why ive been sticking to that (obviously not able to get 300W at this point)

The person who said that corrected themselves later: they meant 200W at rate 20 (which is about 2:00/500m). 300W at rate 20 is extremely good and not a target any beginner should have. Remember 300W is the power needed for a 7 minute 2k, and most peoples first 7 minute 2k will be at rate 30 or higher.

[hjs]

Thanks for the tips. I originally started rowing at a higher rate around 28 SPM and posted a video of my form looking for tips and somebody told me I need to be aiming for 300W at a rate of 20, that's why ive been sticking to that (obviously not able to get 300W at this point)

For short intervals use the spm that gives you the/fastest results. Restricting your spm is for longer aerobic sessions. This to build a strong stroke. In the end the goal is free rated results.
Not saying you should go up and down the rail like a bunny, although some people can and do.

Olympic rowers, do 80/90% at lower rates, but race pieces are in the mid to high 30 ies.

[rascott]

BPP 15.4 - 8000m at 22spm, focusing on technique.

still enjoying it....I listen to podcasts while I row