Pete Plan Thread

[Dangerscouse]

Then took yesterday off as decided to to a 2k test today, 4 weeks since my last one. Previous time (25/09) was 7:28.2.

Today: 7:14.2 - 1:49.3, 1:49.8, 1:48.8, 1:46.3, @31/32spm.

A couple of months ago I gave myself the targets of getting to 90kg and a 7:15 2k, and I've now hit them both! Thanks to everyone in this thread for the advice/encouragement.

Congrats on both achievements.

[SowfLondonRower]

Thanks Stu, thanks jp. I'm very pleased!

In terms of weight loss I'm not particularly mad about going a lot lower, I'll always be on the heavy/stocky side. What I want to do is keep improving fitness, tone up and get my times even lower.

So I guess sub-7 has to be the next target, right? I've got ten weeks left of the BPP, I'll see if I can finish with a bang!

[Andrew Shuck]

Cheers Robert and Rob. Well done on the 2k.
Yesterday i did 15k ave/ 1:59.5 i dropped the spm each 3k just something to do..24,23,22,20,18spm..
Today 3k,2.5k,2k
Have'nt uploaded to log yet. 3k went ok the 2.5k,2k were a disaster, just plodded along, rather than stop and throw rower out the door.
I'll have another bash at it in few days.

[mjlawton]

Great job on reaching your goals Rob! I am also following the BPP...just finished week 3..so it is great seeing your improvement using the plan. I am also doing the CTC, so I find it a little strange to stick to a lower pace per BPP (as I am just starting it) vs. an all out effort for the CTC. Still trying to find my sweet spot for the drag factor as well, but having fun figuring it all out .

[rascott]

PP 3.5 - hard distance...decided to do a 30 min row for distance..previous best is 7154m but I misread my C2 logbook and thought it was 6963m so went a little too slow to get a PB...oh well a decent workout at 630am anyway...

[SowfLondonRower]

BPP 14.4: 30mins - 7575m

BPP 15.1: 10,000m - 39:55.8. Pretty knackered at the end of this one, but happy to squeeze under 40mins.

[mdpfirrman]

Really nice work Rob. All of you are having tremendous progress!

Back is mostly better but my aerobic capacity suffered being not able to do harder work for around five/six weeks. I'm going on vacation to Vegas for a few days in a couple of weeks. After that, I might join back in on the 5K PP again. I was enjoying that until my back stopped cooperating! I need that distance work and hard workouts mixed in. Just recently did a CTC and it made it clear I've lost a step with the back issues. It was (essentially) a 2 X 2000m row, 400m, then 200m (all 2'). I struggled to be at 1:55 average. I was near that on the 4 X 1500 and more on the 5K PP before the injury, which is much harder.

[mjlawton]

Mike, I have been struggling with a bit of a back issue and that CTC as well. I keep seeing boats only a few seconds ahead of mine and have tried to better my time, but have gone HD due to back not allowing me to go hard enough. Still been able to stick with BPP without an issue, but hoping to have one more successful CTC before month end. Glad you are able to start working back to your former level.

[mdpfirrman]

Mike, I have been struggling with a bit of a back issue and that CTC as well. I keep seeing boats only a few seconds ahead of mine and have tried to better my time, but have gone HD due to back not allowing me to go hard enough. Still been able to stick with BPP without an issue, but hoping to have one more successful CTC before month end. Glad you are able to start working back to your former level.

Janet, the back stuff does get better with form/time. Just make sure you're not overextending and really driving with the legs. That CTC isn't an easy one by any means. Just slow down enough that you don't feel it in your back and your form is clean.

[JMac]

I haven't posted my progress on here in a while, but I completed PP on Monday.

Today was my 2K TT to wrap up this cycle.

The target was to hit around 6:40. I wasn't too confident of being able to do this due to bad recent sleep (sick toddler) and HD-ing on my 4 x 2k and 4 x 1k sessions which are supposed to be good indicators of 2k ability.

Anyway it went like this:

Time Meters Pace Watts Cal/HR S/M HR
6:38.0 2,000m 1:39.5 355 1521 33 176
1:40.1 500m 1:40.1 349 1499 34 174
1:40.5 1,000m 1:40.5 345 1485 33 177
1:39.0 1,500m 1:39.0 361 1540 32 179
1:38.3 2,000m 1:38.3 368 1566 32 176

Target achieved, quite happy with this.

Thanks to all on this thread for your training updates, hints and tips. All the best with your training. I'll be back on here next year when I try and go sub 6:30

On to some sprint training!

[Dangerscouse]

I haven't posted my progress on here in a while, but I completed PP on Monday.

Today was my 2K TT to wrap up this cycle.

The target was to hit around 6:40. I wasn't too confident of being able to do this due to bad recent sleep (sick toddler) and HD-ing on my 4 x 2k and 4 x 1k sessions which are supposed to be good indicators of 2k ability.

Anyway it went like this:

Time Meters Pace Watts Cal/HR S/M HR
6:38.0 2,000m 1:39.5 355 1521 33 176
1:40.1 500m 1:40.1 349 1499 34 174
1:40.5 1,000m 1:40.5 345 1485 33 177
1:39.0 1,500m 1:39.0 361 1540 32 179
1:38.3 2,000m 1:38.3 368 1566 32 176

Target achieved, quite happy with this.

Thanks to all on this thread for your training updates, hints and tips. All the best with your training. I'll be back on here next year when I try and go sub 6:30

On to some sprint training!

Great result and pacing JMac. Hopefully you'll squeeze more out if you're more rested

[rascott]

and so begins my 2nd PP cycle...8 x 500m / 3min30 rest...previous average split was 1:57 (24th September).

I noticed my DF was set lower this time at 116 vs 122 last time so I might up it a bit for these speed intervals.

How many PP cycles are people doing before they test how they are progressing with a 2K?

[CJOttawa]

I have some questions for all you wise ergers.

A bit of background...

Been erging for a few years on and off, typically doing LISS 10k a few times a week - takes me about 44 minutes.

Bought a Model D, decided I wanted to get onto a continuous training plan and have been doing the beginner's Pete Plan but I find it too easy... like I didn't get a good workout in. I've even gone several hours on the erg at a time.

Should I skip ahead to a later part of the 24-week plan? ...or maybe sub-in some longer duration steady-state on the [optional] days?

[gregsmith01748]

Just bail on the beginner plan and jump into the real thing. If you adhere to the pacing guidelines, you will be training at your limits pretty quickly. The real key for me was to take the pacing strategy very seriously.

First time you do a specific workout (say 4x2K), estimate a conservative pace that you're sure you can do. Hold that pace (and no faster) during all but the last rep. Then do the last rep as fast as you can. Use the average pace across all reps as you target for the next time. The concept of using that "faster last" as the way to change your target is absolutely brilliant and a real key to the plan.

The other key to the plan is to put huge energy into the 3 hard sessions and don't over do it on the steady distance sessions. If you do the steady's too hard, you will not see improvement in your performance on the hard sessions.

[CJOttawa]

Just bail on the beginner plan and jump into the real thing. If you adhere to the pacing guidelines, you will be training at your limits pretty quickly. The real key for me was to take the pacing strategy very seriously.

First time you do a specific workout (say 4x2K), estimate a conservative pace that you're sure you can do. Hold that pace (and no faster) during all but the last rep. Then do the last rep as fast as you can. Use the average pace across all reps as you target for the next time. The concept of using that "faster last" as the way to change your target is absolutely brilliant and a real key to the plan.

The other key to the plan is to put huge energy into the 3 hard sessions and don't over do it on the steady distance sessions. If you do the steady's too hard, you will not see improvement in your performance on the hard sessions.

Thank you very much Greg!

I'll make the jump to the regular plan and heed your advice on pacing.