Pete Plan Thread

[Polop]

@polop is there a reason why you row with 15 spm?

My first 5k rows during week 1 of the beginner plan were at a 2:27 pace with 20ish spm. I guess I got a better or different form set and to stay not too far from those 2:27 (the BPP distances are "add 500m each week stay at the same pace) I had to lower the spm there. I'll work on increasing it back too.

[oliverpt]

Hey guys. My dad was a rower, so we have an erg in our basement. I began rowing on the erg at the start of lockdown as a means of staying in shape for wrestling, so I've essentially been rowing since mid-late march. As I said, I'm more focused on using the erg for wrestling, however I've loved time spent on the machine and learning more about different workouts. In the process of researching, I came across the Pete Plan. Although I'm not attempting to train as a full time rower, I've started the plan a couple of days ago given that wrestling is still mostly shut down across my state. I am 16M 85 kg 5' 11". As a part of the plan, I completed the 1500 x 5 with 5 minutes rest yesterday.

1500 1 - 1:50.7/500
1500 2 -1:49.7/500
1500 3 - 1:48.7/500
1500 4 - 1:47.8/500
1500 5 - 1:46.6/500

AVG - 1:48.8 / 500 for the workout

Out of curiosity, what would my ballpark 5k row be? I haven't really tested one yet, so I'm wondering what to shoot for.
Other stats:
2k - 6:49 (a couple of weeks ago)
500m - 1:27
5k - 19:13 but this was more of a steady workout at 22-23 SPM, not a PB attempt
Usually do 10k-15k steady state around 2:02-2:05
Thanks!

[jbhop5857]

Good Day
Steadt State
6k at 2:04
20 min at 2:04 with upside down grip = biceps burn
Both at 22spm

May take Friday off,

David

[MartinSH4321]

Hey guys. My dad was a rower, so we have an erg in our basement. I began rowing on the erg at the start of lockdown as a means of staying in shape for wrestling, so I've essentially been rowing since mid-late march. As I said, I'm more focused on using the erg for wrestling, however I've loved time spent on the machine and learning more about different workouts. In the process of researching, I came across the Pete Plan. Although I'm not attempting to train as a full time rower, I've started the plan a couple of days ago given that wrestling is still mostly shut down across my state. I am 16M 85 kg 5' 11". As a part of the plan, I completed the 1500 x 5 with 5 minutes rest yesterday.

1500 1 - 1:50.7/500
1500 2 -1:49.7/500
1500 3 - 1:48.7/500
1500 4 - 1:47.8/500
1500 5 - 1:46.6/500

AVG - 1:48.8 / 500 for the workout

Out of curiosity, what would my ballpark 5k row be? I haven't really tested one yet, so I'm wondering what to shoot for.
Other stats:
2k - 6:49 (a couple of weeks ago)
500m - 1:27
5k - 19:13 but this was more of a steady workout at 22-23 SPM, not a PB attempt
Usually do 10k-15k steady state around 2:02-2:05
Thanks!

Hi, if this 5x1,5k was at max I would estimate you can go for 18:20-18:30, but looking at your 2k I think you can go a bit faster. Good luck!

[jbhop5857]

Good Day,
Aim for 1:49/500. Your 5x1500 doesn’t look like max effort as it’s declined with decent sized gaps. Also, you are a wrestler, think about what your coach would say. Honestly, I do BJJ and I know what my coach expects when it comes to pushing through pain aerobically and my guess is your high school coach does as well.
I will add, the best side effect I have found from rowing in grappling is grip strength. See if you see an improvement in that when you return to the mat. I hold the handle with the same grip as grappling anyway.

I would say just go crush it. Have you puked at wrestling practice from all the workouts etc? You can do that on the erg as well.

Read with comedy and seriousness at the same time.

David

[oliverpt]

Thanks for the responses guys. I plan to row one in the next couple of days; will let you know how it goes. Pain cave!

[jbhop5857]

I meant 1:46

[oliverpt]

Hopped on today and did 18:15.8, avg 1:49.5/500m. First 3k were at about 1:50, fourth was at 1:49.6 and the last kilometer was at 1:47.4. Happy with my time, but definitely think I could do faster. Looking at your recent comment as well, I think closer to 1:46/500 for my next 5k in the coming weeks is my goal. Like you said, as long as I approach it from a grapplers standpoint and tough it out I think the mid to high 17 minutes is possible. I'm also excited to see how my wrestling grip strength has changed overall as a result of the rowing I've done. Thanks again for the advice!

[hjs]

Hopped on today and did 18:15.8, avg 1:49.5/500m. First 3k were at about 1:50, fourth was at 1:49.6 and the last kilometer was at 1:47.4. Happy with my time, but definitely think I could do faster. Looking at your recent comment as well, I think closer to 1:46/500 for my next 5k in the coming weeks is my goal. Like you said, as long as I approach it from a grapplers standpoint and tough it out I think the mid to high 17 minutes is possible. I'm also excited to see how my wrestling grip strength has changed overall as a result of the rowing I've done. Thanks again for the advice!

Given your age, you should improve rapidly still, plus you are a beginning rower, so relative easy gains to be make.

Re Grip, I find rowing does nothing for your grip, the point is you relax as much as possible and use your fingers a hooks, very different from real gripping. I rowed a lot, and was not slow, but grip was never great.

[boomingaway]

PP - W9D6

5x3000m/1:00r

Time Meters Pace Watts Cal/Hr S/M
1:09:48.5 15,000m 2:19.6 129 742 21 161
14:05.4 3,000m 2:20.9 125 730 20 156
13:59.3 3,000m 2:19.8 128 740 20 160
13:53.5 3,000m 2:18.9 131 749 21 161
13:57.0 3,000m 2:19.5 129 743 21 164
13:53.2 3,000m 2:18.8 131 749 21 162

New best row ever. Longest steady state and fastest. 3 seconds per split faster than my last steady state. Heart rate well in control and similar to previous rows. I did everything I did last time (smooth recovery, completely forward with forward tilt at catch, high hands catch), but I also tried to keep my drive length high, which I could see real time on erg data. It usually was around 1.1, I tried to get it over 1.2. That meant extended arms at the catch (mine were slightly bent), and more layback at the finish. Everything felt smooth, and more powerful. I basically increased the length of my stroke.

No back pain at all, I could have kept going. I guess this means I should do the maximum 15k for all steady state.

3 cycles done, I think I have a shot at breaking 7:20 now. Current PR is 7:41 in early May.

[boomingaway]

PP - W10D1

8x500m/3:30r
4000m, 14:41, 1:50.1, 31spm

500m1 - 1:52.4, 29spm
500m2 - 1:52.2, 29spm
500m3 - 1:51.3, 30spm
500m4 - 1:50.8, 30spm
500m5 - 1:50.2, 31spm
500m6 - 1:49.6, 31spm
500m7 - 1:49.6, 31spm
500m8 - 1:44.9, 35spm

W1D1 - 1:58.9, 33spm
W4D1 - 1:57.0, 32spm
W7D1 - 1:54.5, 34spm, 177 HR
Today - 1:50.1, 31spm

Exponential gains confirmed. World records soon ITT.

Cycle 4 begins and its the first workout I've done for the 4th time. Annoyingly, my heart rate dropped during the first interval and never came back. I was aiming for 1:52.5, but it was easy and I sped up every interval because it was still easy. The last interval was close to all out. HR probably wasn't max, but I had very little left to give in my legs.

The most pleasing thing about this is my low stroke rate compared to last time.

[Dangerscouse]

W1D1 - 1:58.9, 33spm
W4D1 - 1:57.0, 32spm
W7D1 - 1:54.5, 34spm, 177 HR
Today - 1:50.1, 31spm

The most pleasing thing about this is my low stroke rate compared to last time.

That is a marker of really good progress. Power has increased along with aerobic fitness

[jbhop5857]

You all are killing it. Keep it up, hope to be back at it Monday, smashed my face on a radiator, been a little dizzy, haha.

David

[JamesP]

Good to see the progress that people can make after a few cycles.

I finished my first week with a good (for me) 10k in 39:44, then bailed on a 5k with 750m to go when I was way inside my PB. My mind gets in the way. So if anyone knows of any apps where you can program a coach to yell at you after X minutes, that would be great.

First ‘ladder to 1k today:
250 - 1:49.1
500 - 1:48.6
750 - 1:48.6
1000 - 1:49.1
750 - 1:48.7
500 - 1:47.5
250 - 1:45.1

Ave - 1:48.4

James

[max_ratcliffe]

Good to see the progress that people can make after a few cycles.

I finished my first week with a good (for me) 10k in 39:44, then bailed on a 5k with 750m to go when I was way inside my PB. My mind gets in the way. So if anyone knows of any apps where you can program a coach to yell at you after X minutes, that would be great.
<>

I think an AIS 6 week course is needed before a coach is properly qualified for yelling

This may help: viewtopic.php?f=3&t=186387&p=474297&hil ... es#p474297

I use all sorts of weird variations on 2). With 750m to go, I would be counting upwards: 75, 76, ..., up to 80 or so and then counting down again. The point is to lose count a bit, so that I'm not quite sure how long there is to go, but I know that I'm "ahead of the count". I then try not to look at the metres left until I can't bear it, and then look and reset.