declining or is this normal?

[FurianXO]

I'm on week 5 of the Pete's beginner plan. A somewhat modified plan, as I'm alternating 2 and 3 days a week rowing, with some light strength training on other days.

At first, I seemed to be making progress, but last week (week 4), i failed to do 6500 meters on the 3rd day. I pooped out at 4k. I tried to make up for it with some intervals, but it was rough. I pawned it off to just a bad day, but today was no better. Was supposed to do 7k, but ran out of steam at 5k and my rate was a good 2.5 seconds slower than my last 6500m.

Here is my log:
https://drive.google.com/file/d/1Br5lZu ... sp=sharing

[Dangerscouse]

You will always find your current limit eventually so it's normal. Stress, lack of sleep, diet etc all play a part in your performance too.

We all have inexplicable bad days, and that is all they are, so just reset, regroup and attack again.

Forget about the failures and recategorise them as learning experiences. Build your inner resolve to stop you from doing it again. Occasioanl HDs are fairly normal, just don't let them become the norm

[mitchel674]

Could this be an exacerbation of your leg weakness you mentioned in your other thread? If so, perhaps you are over-training between your rowing and weight training. Perhaps the BPP is too much for you with your weight training schedule.

If not, perhaps these are just the occasional stumbling blocks we all encounter as we try to increase our volume. Use that disappointment to motivate you the next time you row your long pieces. The key here is to finish those long rows. It's less about your pace at this point and more about the distance. Dig down and you will complete your next long row.

[FurianXO]

Could this be an exacerbation of your leg weakness you mentioned in your other thread? If so, perhaps you are over-training between your rowing and weight training.

You will always find your current limit eventually so it's normal. Stress, lack of sleep, diet etc all play a part in your performance too.

Mitch, this is always in the back of my mind, but i cut out all leg exercises in my strength training... at least until I get a handle on the issue. I think danger got it right... ive been stressed a bit the last few days.

[jamesg]

Two days a week is not enough for endurance and technique when doing low rate training. Suggest at least four.
Also, make sure you warm up well, continue slow, pull long and hard, wind it up only in the last quarter at most.
There's no point in weights if you don't have the technique and endurance to use your strength gained.

[Gammmmo]

Welcome to the grind...

[Dangerscouse]

Two days a week is not enough for endurance and technique when doing low rate training. Suggest at least four.
Also, make sure you warm up well, continue slow, pull long and hard, wind it up only in the last quarter at most.
There's no point in weights if you don't have the technique and endurance to use your strength gained.

I may be the exception to the rule but I only do three sessions a week and I have no issues with 10 miles @ r20.

[jamesg]

Do you mean three x 10 miles per week: 50k? The OP mentioned 2/3 x 7k. I suggest around 30k.

Minimum health suggestion seems to be 1.5 - 2 h/week, just over 20. Our choice.

[Dangerscouse]

Do you mean three x 10 miles per week: 50k? The OP mentioned 2/3 x 7k. I suggest around 30k.

Minimum health suggestion seems to be 1.5 - 2 h/week, just over 20. Our choice.

OK, maybe this was lost on me. Is it more of an issue of too short overall distances in 2 or 3 sessions?

An average week for me is 10 miles (16k) on a Monday; circa 5k either as intervals or a single piece on a Wednesday and maybe a 10k on Friday. In addition I also do a 30 mins circuits class and 60 mins dynamic hot Pilates class and weights twice a week. I sometimes row another short sharp session in a given week but that is unusual.

[FurianXO]

Do you mean three x 10 miles per week: 50k? The OP mentioned 2/3 x 7k. I suggest around 30k.

Minimum health suggestion seems to be 1.5 - 2 h/week, just over 20. Our choice.

What do yo mean by "Minimum health suggestion seems to be 1.5 - 2 h/week, just over 20.?"

I'm attempting to do Pete's beginner plan, so 7k is just this week. I was seriously considering dropping down to 2 days a week for strength training, maybe even doing one of the Pete's alternate days with one of the strength days, or even both. My strength days only consist of bench press, pullups, standing press, core, and curls right now, so it shouldn't be too bad. I mix it up on occasion, but keeping it to 3 sets per main body part. I dont want to stop it all together, because i like having some shape.

I tend to get so caught up in improving my speed (i blame all of you for these super fast times you put in your post signatures , ) that maybe its having a motivational impact on me... I really don't know.

I do know i want to find that fine line between both disciplines though. I may not have the best form, good times, but I have been at it for 9 months now. I want to find a way to improve at rowing and at least maintain the strength, with occasional gains. I was even considering looking at a local rowing club.

Sorry for the multiple posts.. they just all seem to boil down to the same thing at some point in the conversation.

[mitchel674]

I think you are over-analyzing and stressing over these recent failures. Don't. What you are experiencing is just evidence of your poor endurance which will improve over time as you advance through the BPP. Don't beat yourself up over a HD on a long row. It can happen to all of us. Get back on the BPP and start your week over at 6500m. Start that piece well hydrated and at a pace you feel confident you can complete.

I'm a few years older than you and recently started rowing and weight training. You can do both to some degree. I was not weight training when I went through the BPP. I now weight train twice a week (bench press, pull ups, squats, dead lift). My endurance has improved significantly with rowing. I typically row 10k as a warm up for my weight training. I could never have imagined that last year. You will get there with patience.

Most importantly, do not compare yourself or your times with the people on this forum. It can be demotivating. Focus on your own times and personal gains.

[Anth_F]

Start that piece well hydrated and at a pace you feel confident you can complete.

Most importantly, do not compare yourself or your times with the people on this forum. It can be demotivating. Focus on your own times and personal gains.

All this^

A HD will be very rare if you figure out your pacing that allows you to settle in a session, it will feel like work, but not so much that it makes you feel like quitting.

There are some seriously fit and fast rowers on this forum!!! So like Mitchel says, just focus on your own stuff and you will be a happy chappy if you do

[FurianXO]

Thanks all, I appreciate the motivation!

[Dangerscouse]

"Comparison is the thief of all joy" - Theodore Roosevelt

[max_ratcliffe]

<>
At first, I seemed to be making progress, but last week (week 4), i failed to do 6500 meters on the 3rd day. I pooped out at 4k. I tried to make up for it with some intervals, but it was rough. I pawned it off to just a bad day, but today was no better. Was supposed to do 7k, but ran out of steam at 5k and my rate was a good 2.5 seconds slower than my last 6500m.
<>

Just checked my records (rather a grand title for some occasional scribbled notes, but there we are...). Week 4, optional 6k. I've written "Failed, 5k only". So on a representative sample of two(!), week 4 must be where the adrenaline and excitement of starting a new programme has worn off and the body starts protesting about the increased workload.

I do understand though. It's not just about comparing ourselves to the kevlar-spined sub-7 minuters on the forum: we want to see progress and when it's not linear, it can be quite disheartening. However, the gains really will come, provided you stick at it.

Dialling back the intensity by only a little can make a real lung-burster into a sustainable piece. Don't expect progress to be a smooth path. There will be setbacks and some days we're just better than others.

There's something addictive about the rower and knowing that (more or less) a performance on a machine in Soweto can be directly compared to one in San Francisco can be a great motivator. But, as Stu says "Comparison is the thief of all joy". If you're deadlifting, you're probably not thinking "Eddie Hall's stronger than this", but for some reason, I'm also guilty of this sort of comparison on the erg.

Remember that most of the people on the forum with great times have been erging for years and years, and have also had numerous setbacks and frustrations along the way.