Pete Plan Thread

[jbhop5857]

Good Day,
First day back on sprints in a while, boy that felt ?good? ish. I am sure it will hurt in the morning. Was hard to pick a time to go with, but somehow I got it right and it was challenging yet manageable. Really hope some wind come back to me in the next three weeks before I do this one again.

Cycle 1/ Week 1/ Day 2

4x2000 with 5R and >28 spm.

05/16/18
2000 156
2000 156
2000 156
2000 153.2

Avg 155.3

Hope you all have a great day.

David

[warnie]

Still fighting a cold but managed to get BPP 3.2 out of the way.

2 * 2000M with 4 minute rest - both Season's best so pleased at progression once again.

1. 2000M 8:45.9
2. 2000M 8:43.3

[jbhop5857]

@Warnie - That is awesome. You are rocking season best on a repeated sprint? That is craziness. Good for you. Training obviously paying off.

David

[RayOfSunshine]

@warnie Nice work!

@David Welcome back. I also was an athlete in college, but you'd never know by the way I look now! I'm making progress though thanks to the C2. I have a crazy 3 year goal (sub7 2k @ age 50 as a LWT) that keeps me motivated.

[jbhop5857]

@ray - I love that goal. I will never be a lightweight. Well, I shouldn't say never, but that was pretty much 9th grade for me. HAHA.

[RayOfSunshine]

Is the Peter Plan 5k plan much different than the 2k plan? Will I still be able to shed time while prepping for my 5k on my 2k?

Also, anyone have any experiencing paying for his coaching advice?

I've been on the thread, using the beginner plan planv(BPP), since December and don't recall anyone using the 5k plan (or paying for the coaching advice). I know the 5k plan has been discussed a few times on various threads. I'm considering using it (as is or modified for a 10k) when I'm done with the BPP. I really enjoy this thread for all the motivation and advice. If you decide to use it, please post your progress on here. I'd love to hear what someone thinks of the 5k plan.

https://thepeteplan.wordpress.com/5k-training/

[Street]

You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form. !

Do it.. Would be good to have you back on board!

PP1.3 5x1500. Target 1:54.6
28:35.5 - 7,500m - 1:54.3 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:42.0 - 1,500m - 1:54.0 - 25

I've looked back through my logs and I'm pretty much back to the same pace I was at a year ago now before I did my ankle in. However whereas last year I felt like I was at my limit during the sessions, this time round I feel a lot more controlled. I'll have to do a test soon as I'm sure I can beat my 2k time now.

[RayOfSunshine]

You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form.

@ Street - that's pretty solid if uninspired! David - glad you're feeling great again!

@ Ray - careful with those sprints. Perhaps (and I could be wrong) but those shorter workouts can kill the lower back if you're not starting with your legs -- experience talking here! It's tempting to shorten the stroke and load the back. Good job on the pyramid!

Thanks Mike. I was actually driving hard with my legs... BUT, I was also swinging with my back (and extending further back than normal). UGH. I'm hoping to be back on erg tomorrow.

You should come back for multiple rounds!

[RayOfSunshine]

You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form. !

Do it.. Would be good to have you back on board!

PP1.3 5x1500. Target 1:54.6
28:35.5 - 7,500m - 1:54.3 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:42.0 - 1,500m - 1:54.0 - 25

I've looked back through my logs and I'm pretty much back to the same pace I was at a year ago now before I did my ankle in. However whereas last year I felt like I was at my limit during the sessions, this time round I feel a lot more controlled. I'll have to do a test soon as I'm sure I can beat my 2k time now.

Nice work. I think your signature says 1k where it should say 2k.

Were you limiting yourself to 25spm or is your natural stroke rate? Definitely do a 2k TT! I want to learn about what prep people do. For example, what's your target pace? Will you break it up into pieces mentally? Negative splits? How many strokes to start the piece (e.g., 10 all out, or just enough to get to the target pace)?

[Street]

Nice work. I think your signature says 1k where it should say 2k.

Were you limiting yourself to 25spm or is your natural stroke rate? Definitely do a 2k TT! I want to learn about what prep people do. For example, what's your target pace? Will you break it up into pieces mentally? Negative splits? How many strokes to start the piece (e.g., 10 all out, or just enough to get to the target pace)?

Haha, well spotted, either that or I was having a really bad day..

25 just seems to be a natural rate for me, I seem to be able to do 25 fairly consistently. On the last rep it was creeping up to 26 a little bit as I was pushing a bit more. I'm a similar height to you, what sort of rate do you settle into?

I've just had a look at my last 2k test about a year ago. I hammered the start to get the average down, then slowed down for the middle section and pushed a bit towards the end. Just past the halfway point it took all my willpower not to HD and give up! I probably shouldn't have gone out as hard, but done a more consistent overall pace.

https://log.concept2.com/profile/1101566/log/29013210

[RayOfSunshine]

25 just seems to be a natural rate for me, I seem to be able to do 25 fairly consistently. On the last rep it was creeping up to 26 a little bit as I was pushing a bit more. I'm a similar height to you, what sort of rate do you settle into?

i just looked back a couple weeks ago (see below)... It looks like 25 or 26 is pretty natural for me too. I struggle keeping it higher. I think that's because I have poor cardio/endurance right now. I've read on here the best 2k's are done at SPMs of 30+
BPP 16.2 5x1500 3r
target 2:01.3
1) 2:01.1, 26spm
2) 2:01.0, 26spm
3) 2:00.9, 25spm
4) 2:00.9, 25spm
5) 1:58.7, 26spm

[RayOfSunshine]

The best 6ks are done at 30+ too. I personally row my 2ks at around a 29, but the bare minimum typically is 32. I'm working on getting that spm up to bring those splits down.

What are you doing to bring the SPM up? Intervals? I need to focus at least one session a week on higher SPM. It's just not comfortable. I get winded then light headed.

[mdpfirrman]

I honestly think Stroke rate is going to vary widely based on height and strength.

My first race over 3 years ago, I did a 7:19 @ 27. Then I worked all year on strong, slower SPM rates and did the same race the next year and tied the 7:19 @ 24!! When I posted that on here, guys were like "what are you doing??", LOL. I realized that I had gotten so used to doing low rate work (19/20) that I had almost forgotten what it felt like to rate up.

This year, I did a 7:11 (current PB) @ 28. That's more like it. I should rate higher (with my height/weight) but I don't. I find that some guys that rate really, really high are not using full strokes. Obviously, world class rowers can do both -- strong, full strokes along with higher rates. I'm not there yet and at my age I'm not sure I ever will be.

[JerekKruger]

My first race over 3 years ago, I did a 7:19 @ 27. Then I worked all year on strong, slower SPM rates and did the same race the next year and tied the 7:19 @ 24!! When I posted that on here, guys were like "what are you doing??", LOL. I realized that I had gotten so used to doing low rate work (19/20) that I had almost forgotten what it felt like to rate up.

Yep. My firs sub-7 2k was a 6:53 at rate 31. My current PB was at rate 27.7 and it followed a long period of doing a lot of longer, low rate power work.

That said I think, typically, the best results are gotten at higher rates. My current 5k PB was done at rate 27.3 (fast for me) and there's no way I could have maintained a similar split at a lower rate.

[G-dub]

I love these discussions about rate - especially with Mike:

On the erg, like in OTW rowing, productive length is an asset. But being long by overreaching beyond what would make for an efficient application of power for your body type isn't, I don't think. On the erg the only real requirement is to generate as many watts as possible and to hold that for the duration of the TT. "Full strokes" (which I take Mike to mean long pretty strokes like real rowers make) aren't a requirement at all as long as you are achieving the highest watts and sustaining those.