Pete Plan Thread

[SowfLondonRower]

@ Martin - Thanks. Yes, I think I probably could have gone faster on the 8x500m, but I hadn't done that session for a while so my pete-mandated pace for the first 7 reps was quite forgiving and I decided to just stick with it. The 4x1k felt much closer to max effort.

BPP 18.2: 4x2km, 4min rest - 1:54.9 avg pace. First 3 reps 1:55.2 @27, 1:55.1 @28, 1:55.1 @29, last rep 1:54.2 @31. That was really tough!

BPP 18.2: 30min - 2:09.9. As part of making sure not to go too fast on these sessions, I've decided to put all my focus on making my numbers tidy and symmetrical, and I nailed it on this one:

[Rowlers]

@ Robert, Roel, Rob -- You three are crushing it! Nice to watch all of your progress.

Roel, I assume that was a PB? Huge gains for you.

Thanks Mike, that was indeed a PB! I like the progress as well

@roel - congrats on the 10k time, great work! Both your 2k and 5k PBs are going to get smashed when you next test them - maybe sub-20 for the 5k soon...

Yes, I guess sub-20 for 5k should be a good target! How do you do that during the BPP? Do you every now and then plan to go for a 2k or 5k test? On which exercise of the BPP would you base your 2k start pace?

Below my results of the past week:

BPP 15.2 - 5x750m / 2 min rest



BPP 15.3 - 3x10min / 2 min rest



BPP 16.1 - 10500m

[mdpfirrman]

@ Roel - You're 8 weeks out from finishing the BPP, I'd honestly hold off on doing a 2K until you finish the plan entirely, then do a round of the full PP and test. You're so close to being finished.

If you wanted to try a 5K TT, you have some 30 minute rows coming up in the plan built in to it already. The issue is that those are also on weeks where you're doing intermediate intervals of 1500s. You could take it just a bit easier on the 1500s and then do a TT on a 5K or 6K instead of a 30' row. I like the idea of knowing your 5K going into the full PP because a lot of the suggested paces on the full PP are based on your 5K times. Also, some are based on your presumed 2K times but you can figure those out if you have a solid 5K time already, or at least get a really good rough estimate.

By the way, if any of you haven't joined an Indoor Rowing team for online monthly competitions, you should. Anyone that can finish the BPP is hooked on rowing already. There are tons of groups out there. Forum Flyers, Team Oarsome (I think that's Stu's group), Sub 7 (my team) and many more. It's more about fun but with competing too, but mostly challenging yourself. A lot of months, I'm one of the worst male performers on my team and many of the females smoke me (we have the current WR holder in my club and she'd smoke 95% of all men). It's fun and it gives you something to transition into after the PP, along with a solid weekly plan.

[SowfLondonRower]

@ roel - as Mike suggests, I would generally swap out a 30min pp session for a test, doing 3 normal sessions mon-weds, resting on Thurs, then testing on Fri.

But I would listen to Mike and not be in a rush to overtest! I just used to do that since I was a newbie keen to get a shiny new PB every few weeks, but I think long-term it's counterproductive

[RayOfSunshine]

PP W1.D1 round 2

Very happy. I'll take the big gains while I can get them. I know round 3 will not be so kind.

------11/1/2018----------11/27/2018
Meters---Pace --- SPM--- Pace--- SPM
4000m---01:51.3---27---01:47.2---33
500m---01:53.0------25---01:49.2---32
500m---01:52.1------25---01:48.3---31
500m---01:52.8------26---01:48.1---32
500m---01:51.9------26---01:48.4---33
500m---01:52.0------25---01:48.1---33
500m---01:51.8------26---01:47.6---33
500m---01:51.3------29---01:45.2---34
500m---01:45.4------33---01:42.9---37

[mdpfirrman]

Huge improvement Ray! Very nice work!

[RayOfSunshine]

Huge improvement Ray! Very nice work!

Thanks Mike.

Today was round 2, week 1, day 3.: 5x1500m 5r

------ 3-Nov------ ------29-Nov
Meters--- Pace--- SPM--- Pace--- SPM
7,500m--- 01:58.0--- 26--- 01:56.3--- 29
1,500m--- 01:58.7--- 24--- 01:57.7--- 29
1,500m--- 01:57.7--- 25--- 01:57.4--- 29
1,500m--- 01:56.0--- 27--- 01:56.7--- 30
1,500m--- 01:59.7--- 25--- 01:56.2--- 30
1,500m--- 01:57.9--- 29--- 01:53.8--- 30

[ProTon]

Hi!

I need to get rid of 30kg Fat. Mainly i do this by a harsh diet, but i have tot do more training.
I ordered an rower and found this forum - and the Beginner Pete Plan.
this plan seems to be OK for me, but i am used to train by heart rate and my doctor told me to do long Trainings with low heart rat (which i hate..)
is there a convenience way to combine the Pete plan with low hear rates?
As i understand the Pete Plan bases mainly on intervals?

Thank you!

[hjs]

Hi!

I need to get rid of 30kg Fat. Mainly i do this by a harsh diet, but i have tot do more training.
I ordered an rower and found this forum - and the Beginner Pete Plan.
this plan seems to be OK for me, but i am used to train by heart rate and my doctor told me to do long Trainings with low heart rat (which i hate..)
is there a convenience way to combine the Pete plan with low hear rates?
As i understand the Pete Plan bases mainly on intervals?

Thank you!

Low hf does not go with this plan no. Its goal is getting faster on the rower.

As a beginner, you better first get technique ok enough. For fat loss nmr one will be volume. Maybe first try to going a bit. And after 6 weeks orso build a plan. Look at the daily training thread, you can post there and ask/get feedback.

[mdpfirrman]

Hi!

I need to get rid of 30kg Fat. Mainly i do this by a harsh diet, but i have tot do more training.
I ordered an rower and found this forum - and the Beginner Pete Plan.
this plan seems to be OK for me, but i am used to train by heart rate and my doctor told me to do long Trainings with low heart rat (which i hate..)
is there a convenience way to combine the Pete plan with low hear rates?
As i understand the Pete Plan bases mainly on intervals?

Thank you!

Low hf does not go with this plan no. Its goal is getting faster on the rower.

As a beginner, you better first get technique ok enough. For fat loss nmr one will be volume. Maybe first try to going a bit. And after 6 weeks orso build a plan. Look at the daily training thread, you can post there and ask/get feedback.

Good advice (as usual) from Henry. Just wanted to add, though exercise is very important, I'd get a handle on your diet too. I lost 70 lbs over 6 years ago and have kept if off. I lost 20 or so by exercising but lost the rest by exercising and watching/monitoring what I ate. Loseit or Myfitnesspal are great for that.

[RayOfSunshine]

PP week1, day 5
Hard distance - I chose 30' because it's the CTC this month.
7417m @ 27spm

[SowfLondonRower]

BPP 18.4: 10,000m - 2:11.8. This was done on a 'Technogym Skillrow' machine - not good. My gym decided to get rid of their C2s suddenly. Luckily I was already thinking of changing to my university gym, which has just opened and is cheaper for me anyway. And it turns out that they have brand spanking new Model Es there, so it's actually been an upgrade, and means I can start using ergdata on my phone.

BPP 18.5: 4x1000m, 3min rest -


That's an increase of 0.7 average pace in only 2 weeks - I wonder if the machines at my old gym weren't properly maintained, as this felt a lot smoother. Could that have actually made a difference, or would the monitor adjust for that? Possibly a silly question.

[Dangerscouse]

@ Rob, poor maintenance is a perpetual problem with gym ergs and it will make a massive difference.

I'm lucky that my gym do look after their ergs, not perfect, but better than most.

[MartinSH4321]

PP 7.3
30min SS, 7.015m, 2:08,3 (166W), AHR 134, 21SPM

Weight Training
Bench Press: 12x120kg+5x90kg
Dumbbell Pullover: 8x50kg+5x26kg
Dumbbell Shoulder Press: 13x56kg+4x32kg
Dumbbell Lateral Raises: 11x24kg+5x16kg

PP 7.4
10k SS, 42:44,1 (166W), AHR 131, 21SPM

PP 7.5
1k warmup
30min hard distance, 7.760m, 1:56 (224W), AHR 159, 24SPM
new PB by over 100m (9W)

PP 7.6
30min SS, 6.827m, 2:11,8 (153W), AHR 130, 21SPM

Week 7 total about 49k

[Rowlers]

@ Roel - You're 8 weeks out from finishing the BPP, I'd honestly hold off on doing a 2K until you finish the plan entirely, then do a round of the full PP and test. You're so close to being finished.

If you wanted to try a 5K TT, you have some 30 minute rows coming up in the plan built in to it already. The issue is that those are also on weeks where you're doing intermediate intervals of 1500s. You could take it just a bit easier on the 1500s and then do a TT on a 5K or 6K instead of a 30' row. I like the idea of knowing your 5K going into the full PP because a lot of the suggested paces on the full PP are based on your 5K times. Also, some are based on your presumed 2K times but you can figure those out if you have a solid 5K time already, or at least get a really good rough estimate.

@ roel - as Mike suggests, I would generally swap out a 30min pp session for a test, doing 3 normal sessions mon-weds, resting on Thurs, then testing on Fri.

Sounds like good advice, thanks! I will hold off on a 2k test until the plan finishes and might do a 5k test when a 30 minute row comes up. I did cut my finger up with a knife by accident last week so I don't want to push it too much until it heals. I tried rowing the 30 minute row Friday but I had issues holding the handle, keeping up steady pace and technique. Let's see how it goes.

BPP 16.2 - 5x1500m / 3 min rest



BPP 16.3 - 30min