Pete Plan Thread

[mdpfirrman]

Hi Mike

I agree with you, I need to slow down those longer pieces, I can't slow my stroke rate easily so will try and not pull as hard. I've never looked at my Watts but think that time has come.

Thanks for your thoughts, regards. jp

JP, ErgData helped me a lot. If you have either an Apple or Android, you should be able to load it. I know it's hard, but I'd work on slowing your recovery with your hands moving constantly. Strive for a 2/1 recovery to drive ratio. Speed on the drive should always remain roughly the same. If you start to soften your stroke too much, you'll likely change the stroke mechanics (not ideal). It is hard to get down to 22 or 21 with proper form, but just work on that instead of pulling easier.

If you know your "Drive Time" and your SR, you can figure out what your Recovery to drive ratio is. Let's say your Drive time is .65. Let's assume a SR of 24. So in 60 seconds, you're in active drive .65 X 24 = 15.6 seconds of active drive/45 seconds recovery. So that's roughly a little less than a 3/1 ratio of recovery to drive. Last time I figured mine out, it was exactly 2 to 1, so I was pretty pleased with that.

Your power should come from your drive speed through leg power. If you start compromising that too much, you'll just end up with a weak stroke.

@ Rob - nice work, your progress is fantastic!

@ Andrew - I'd die to have an off day like that one

[SowfLondonRower]

Cheers Mike, good to read that your back is improving. Must be hard to not rush straight back into more work, you have more willpower than me!

Forgot to mention, I am now down to 92kg according to the gym scales. That is roughly a 12kg drop since I started in July (26lbs across the pond); I'm more motivated by increasing fitness and lowering times but that shows that I've been working hard at least.

[bob.haffner]

Pretty easy 10K at 2:15 tonight.

[bob.haffner]

Forgot to mention, I am now down to 92kg according to the gym scales. That is roughly a 12kg drop since I started in July (26lbs across the pond); I'm more motivated by increasing fitness and lowering times but that shows that I've been working hard at least.

Congrats on the weight loss!

[Andrew Shuck]

Hi all, after yesterdays balls up, i did 10k strapless. Ave/ 1:59.9 I don't think i've ever done that before...
Trying to achieve a better connection and not go beyond vertical with shins.
I say this because i recently filmed my last 2k test..Not a pretty sight or sound. Watching it back is embarrassing, I thought i looked ace in my first ever all in one suit.( very comfortable) It's funny how one perceives themselves.

Thanks Mike.

[mjlawton]

wk 1, day 2 of BPP 6 X 500 2R
First I did a 500 TT to get a starting place as I have just started rowing. 2:13.8, 34 s/m, 146 watts

Rested a few minutes and then did the 6 X 500 2minR
2:29.6 23 105watts
2:29.7 23 104
2:27.4 23 109
2:26.7 24 111
2:28.2 24 107
2:29.3 25 105

Was a bit (ok more than a bit) fatigued, so probably would have been better times without doing the 500 sprint first. Still pleased that I slowed down my rate from my 5000 and dropped my pace by about 10 seconds from 2 days ago. I'll keep working on technique. Damper 4, Drag 100.

Janet

[jacket]

Hi Mike

I did another piece today, 50 mins at 22 spm average 500m rate of 2:12.2.

I don't have the technology to analyse my stroke, that all seems to be getting a bit too complex for me. For now I'll stick with the slower rate for my longer pieces and see how I get on.


Unfortunately my 2k rate is not as low as you suggested, I did the October IRL challenge, 1609m, and only managed 1:51.6 and that was a stuggle, an extra 400m would not have been possible for me at that rate. I've always found that my longer distances are more competative than my shorter ones, 5k and over seems to be my prefered distances. I'm around the 77kg mark so not far off the lightweight mark, that could have a bearing.


Thanks as ever for your comments, much appreciated.


jp

[hjs]

wk 1, day 2 of BPP 6 X 500 2R
First I did a 500 TT to get a starting place as I have just started rowing. 2:13.8, 34 s/m, 146 watts

Rested a few minutes and then did the 6 X 500 2minR
2:29.6 23 105watts
2:29.7 23 104
2:27.4 23 109
2:26.7 24 111
2:28.2 24 107
2:29.3 25 105

Was a bit (ok more than a bit) fatigued, so probably would have been better times without doing the 500 sprint first. Still pleased that I slowed down my rate from my 5000 and dropped my pace by about 10 seconds from 2 days ago. I'll keep working on technique. Damper 4, Drag 100.

Janet

For work like this yiu really should not go for low spm, this is wayyy to low, longer aerobic work aim for a long calm stroke. On short speed stuff, the other way around, go as fast as possible and rate up. Think of it as running, when you go fir a sprint, do you try to keep your legs to go slow or are they going a lot faster?

For 5k this rate/spm is fine, lower is also good, for faster stuff not, it limits your result big time.

[rascott]

Hi all
It was PP 2.3 today: 4 x 2000m / 5min rest
Previous split from the last time I did this session on May 26 was 2:07.6.
Pleased with this although I did got a bit of irritating phlegm on my chest in the last interval which slowed me down a bit as I tried to clear it! (sorry about the detail)

[mdpfirrman]

wk 1, day 2 of BPP 6 X 500 2R
First I did a 500 TT to get a starting place as I have just started rowing. 2:13.8, 34 s/m, 146 watts

Rested a few minutes and then did the 6 X 500 2minR
2:29.6 23 105watts
2:29.7 23 104
2:27.4 23 109
2:26.7 24 111
2:28.2 24 107
2:29.3 25 105

Was a bit (ok more than a bit) fatigued, so probably would have been better times without doing the 500 sprint first. Still pleased that I slowed down my rate from my 5000 and dropped my pace by about 10 seconds from 2 days ago. I'll keep working on technique. Damper 4, Drag 100.

Janet

For work like this yiu really should not go for low spm, this is wayyy to low, longer aerobic work aim for a long calm stroke. On short speed stuff, the other way around, go as fast as possible and rate up. Think of it as running, when you go fir a sprint, do you try to keep your legs to go slow or are they going a lot faster?

For 5k this rate/spm is fine, lower is also good, for faster stuff not, it limits your result big time.

Yes, likely my fault Henry. I had mentioned to slow it down from 28 or so (what she was doing on long rows before) to 23/24 on the longer pieces. 23/24 should be on your 5K plus distances. That 34 you did your TT on was more fitting of 500m work (or even 28 to 30 SPM). Keep it fast on the 500m rows. It's the same stroke, just shorter recoveries. BTW, anyone would be dead doing a 500m TT before doing 500m intervals! That's tough. I'm surprised you even finished. Nice work!

[JMac]

PP 2.3

4x2000m today.

Target was 5k +0.5s or around 1:49

Very disappointed to have failed this session HD 600m into the last interval. I found the first 3 intervals much tougher than expected. I've been on a low carb diet this month so this could possibly be a factor??

Time Meters Pace Watts Cal/HR S/M HR
21:51.3 6,000m 1:49.2 268 1222 32 173
7:15.5 2,000m 1:48.8 271 1232 31 169
7:17.1 2,000m 1:49.2 268 1222 32 174
7:18.7 2,000m 1:49.6 265 1212 32 176

[hjs]

Yes, likely my fault Henry. I had mentioned to slow it down from 28 or so (what she was doing on long rows before) to 23/24 on the longer pieces. 23/24 should be on your 5K plus distances. That 34 you did your TT on was more fitting of 500m work (or even 28 to 30 SPM). Keep it fast on the 500m rows. It's the same stroke, just shorter recoveries. BTW, anyone would be dead doing a 500m TT before doing 500m intervals! That's tough. I'm surprised you even finished. Nice work!

No harm done ofcourse, the point is rowing is not about doing everything at a certain rate. Depending on ones goal, rating as high as possible is a big plus. The limiting factor is often the rating. Good rowers can both rate easy and fast. Best to try to practice this from the beginning.
For shorter work, I would advice, do not set a certain rate, but go by feel, rating should be a good bit above ratings at longer sessions. If not, the stroke is to long and recovery to slow.

[Dangerscouse]

Hi all, after yesterdays balls up, i did 10k strapless. Ave/ 1:59.9 I don't think i've ever done that before...
Trying to achieve a better connection and not go beyond vertical with shins.

Strapless rowing takes a bit of getting used to but i think it's worth doing every now and again

[mjlawton]

Thanks for the advice re: ratings guys. Still learning, obviously, so I appreciate any comments. Next intervals I will not do the TT first and will shoot for 28-30. Next session is another 5,000, so I will see how the 24 to 25 rate feels, then go back up for the shorter distances. At what distance do you drop the rate even lower to 20-22?

[Andrew Shuck]

Thank's dangerscouse.
Today was a 5k. Ave/1:44.0 !7:20.0 29spm
Pyramid tomorrow.