24 week Pete Plan

[Kris7900]

Hi everyone, after 5 days with my erg i took a rowing 101 class at a local rowing club here in Minneapolis, it was SO helpful as my efficiency instantly improved with someone correcting my form real time.

I'm going to do the 24 week Pete Plan...mostly so I have some sort of a plan.

Question on this, what is the best way to track my progress? Not specifically how (writing it down, using the app, etc...) but what should I be tracking each and every session? Also, the very first row is a 5000, should I simply see how I do and improve from there. What is the most important # that first session?

Secondly, during the interval sessions when you are at "rest," what does that mean? I assume it doesn't mean not rowing. Thanks

Newbie Kris

[Kris7900]

The other thing... i have had a lot of people on the forum recommend the BPP to me, but then read a lot about people saying newbies should NOT do the BPP for at least a few weeks.

So... if that is the case, what is a good plan for 3-4 weeks before beginning it? A lot of talk about not burning out too soon on the BPP because of the long rows, but for me a lack of a structured plan will absolutely lead to disinterest. Thanks again

[Dangerscouse]

If not doing a plan will lead you to lose interest then it is worthwhile starting the BPP but be aware that you need to take it slowly on the long rows, as I think it's at least partly an issue due to going too fast too soon. Pick a pace, and take off five seconds.

You definitely need to monitor your results, each session is important but don't expect improvements with every single session. You will get newbie improvements but you also need to occasionally consolidate your progress and not push it too hard.

During 'rest' you can totally stop or row very gently, whatever feels better to you. I like to totally stop.

[Kris7900]

I appreciate your replies as always.

What should I be monitoring mostly? Split time? Or does it depend upon the workout?

[lindsayh]

I appreciate your replies as always. What should I be monitoring mostly? Split time? Or does it depend upon the workout?

We will normally measure sessions by split time so if you do a 5k @2:15 then that becomes the check for the next time. I agree with Stu - if you start the BPP then take it easy and use the split times for each piece but don't try to beat them each time. Racing the training is a real problem and can burn you out just like not having a plan. If you did an interval session like say 8x 500/2'R @2:05 that would be the goal for next time too.

I tend to row slowly through the rest times - it doesn't really matter one way or the other.
If you haven't seen this thread there is some good information here:
viewtopic.php?f=3&t=185257&hilit=newbie

[winniewinser]

Hi,

I'm on week 20 something of the BPP so know what it's like. As others have said take the longer pieces easy...I tried to race everything and it got difficult and exhausting very quickly. The interval pieces are where you start to pick up the pace but remember again that they get tougher as your target get harder....e.g. you average from the previous week becomes your target for the next session. Try and complete all intervals to that target pace and if you're feeling good go quicker on the last one.

There's tips on pacing etc at the bottom of the BPP page too.

Happy to answer any questions....I'm no expert but have been through the same process.

Cheers
Alex

[mudgeg]

I did the whole Beginners Pete Plan and the mistake I made at the beginning was increasing the distance AND increasing the pace. The first six to eight weeks were a breeze - every week I could just squeeze out a few more tenths per 500m but then you hit a wall. The BPP says keep the same pace, so if you started out at 2:15 for 5k by the time you get to 12k you should be able to hold 2:15. The BPP is quite specific about this (see Week 6):

Week 6: 7500m – Who would have thought 6 weeks ago that you’d be rowing 50% further on these sessions now, but still at the same pace.

The BPP is a great programme. I started off from a pretty low base and did a sub 8 2k by about week 12.

[Dangerscouse]

As Lindsay said, measure it by split times as it's nice and simple to monitor from.

Stay patient, leave your ego at the door and don't compare yourself to others: some of us on here have been doing this for many years.

The plan is structured to get you to slowly increase your pace, which is really important as going too hard too soon will leave you mentally and physically drained.

When I say pick a pace and take five seconds off it, I'm being a bit flippant but you will probably be over confident and convince yourself you can handle a pace that is too hard. It's a very common mistake and aligns with a sports person's mentality but rowing will find, and magnify, your weaknesses all too easily so slowly building a solid base fitness is your only sustainable option.

[max_ratcliffe]

<> The BPP is quite specific about this (see Week 6):

Week 6: 7500m – Who would have thought 6 weeks ago that you’d be rowing 50% further on these sessions now, but still at the same pace.

<>

Yep, but don't do what I did - namely finishing every distance piece with a sprint. That gets progressively harder, for obvious reasons: a 1k sprint at the end of a 5k makes a big difference to average time, but trying to achieve the same pace for a 10k would need a faster average pace, or a 2k sprint!

Madness.

Keep the same pace by all means, but don't think that the distance pieces are supposed to be done quickly. They are not.

[Kris7900]

Thank you everyone.

I guess what I’m still looking for is if I don’t start with the BPP, what is a good plan for a few weeks, month, whatever? So many online resources but not many that give a super specific plan for those first few weeks outside of concept 2 saying to row for a few minutes and then take a break and walk around, etc...

[dknickerbocker]

Bigger picture, what are you looking to see happen? In other words, do you have any goals?

Note this doesn’t have to be rowing specific. If, say, you play footie with your friends and want to stay in better shape over the winter, that’s a “goal” also. It’ll be easier for people to advise you if they know what you’d like to see happen, big picture

[Kris7900]

For sure.

I’m looking for general fitness. 5-8, 160, look like I’m in OK shape, but alas I am not. I have worked out consistently since my senior year of high school hockey 20 years ago. Recently diagnosed as a type 2 diabetic, so a consistent form of exercise (with improvement over time) is my goal. I mentioned on my other thread, working up a good sweat each time I workout is ideal.

[Anth_F]

For general fitness you don't even need to follow any plans.

Just make up your own rows. For example a steady paced 30mins @ r20 will get you fit!!! And just mix it up a bit with say 5k done at a more intense pace, and work out a balance with harder sessions followed with steadier sessions. But most sessions particularly in this early phase you should be rowing steady paced to build up a good base. And then allow sufficient recovery between sessions.

[mitchel674]

Can you comfortably row 5k? If so, you are ready for the BPP. Take some time to read the suggestions for pacing at the end of the plan. There are some great tips and suggestions on how to pace each session. No need to try and crush each piece. That's not what the BPP is all about. It is simply a way to gradually increase your steady state distance over the plan with some good interval sessions built in for fun. Focus on the increasing steady state pieces which will build your base and endurance.

[dknickerbocker]

okay got it, cool

if general fitness is your goal, then yes of course, no need to follow a plan. however, you might still want to follow one anyway, because it improves buy-in, promotes discipline, and completion of a plan is specific and measurable, whereas "increase fitness" isn't, at least not to the same extent. Completing the plan could be a specific goal in furtherance of the larger goal of increased fitness.

of course that's not necessary though, yo ucould always just have a goal like "row three times a week" or "row four times a week" or whatever.

in terms of being ready to do it, i agree if you can complete 5000 comfortably you generally are ready. even better if you can complete 5K comfortably AND are currently rowing at least 3 or 4 times a week. That way it won't be a big step up in volume for you to start on the plan. You can always do the plan starting from 0, but I find it's much more enjoyable to do structured training when you've been active vs. sedentary.

So to answer your question of how to get ready, that's really all you need to do, no need for a specific plan. Just get to the point where you're doing reasonable rows (20 or 30 minutes) 3 or 4 times a week, and are able to row 5k comfortably. If you're not there yet, concept2 i believe publishes a bunch of "workouts of the day", which might be a good way to keep it more interesting than just hopping on and hammering. Just pick one and do it! Rest a day, do it again (same workout or a different one). Rest a day, do it again. If you feel good push harder, if you feel bad go easy, or rest. Keep doing that a few weeks and in no time you'll be ready.