Pete Plan Thread

[Dicentim]

Thanks for your advice. I'll be patient and continue tonfollow the training plan.
Anyway since I began rowing I feel better and more tonic so that's the most important.

[Dicentim]

Hi again,
Just to be sure, in the BPP there's 3 weekly workouts (+ 2 optional ones), so there are between 2 and 4 resting days.
Can I choose any days of the week to rest ?
I mean I don't have to finish the 3 workouts in 3 consecutive days ?
Also do I have to complete the 3 weekly workouts or can I do an optional workout (sometimes easier than 3 other workouts) between ?
Thanks.

[lindsayh]

Hi again, Just to be sure, in the BPP there's 3 weekly workouts (+ 2 optional ones), so there are between 2 and 4 resting days.
Can I choose any days of the week to rest ?
I mean I don't have to finish the 3 workouts in 3 consecutive days ?
Also do I have to complete the 3 weekly workouts or can I do an optional workout (sometimes easier than 3 other workouts) between ?
Thanks.

Have a good look at this thread and elsewhere on this forum as well
viewtopic.php?f=3&t=185257
Welcome
With the BPP you don't need to do the workouts in 3 days but over a week. When you are this early in your "journey" it would be a good idea to really listen to your body and match the workouts to what you can comfortably do. Racing your training and overtraining are a risk if you are always pushing hard. It is hard to go too slow on your steady pieces and easy to push too hard. Adding an extra steady piece is good idea.
Just concentrate on technique and getting fit by steady meters - it will take a while but you will notice changes quickly.

[Dangerscouse]

Hi again,
Just to be sure, in the BPP there's 3 weekly workouts (+ 2 optional ones), so there are between 2 and 4 resting days.
Can I choose any days of the week to rest ?
I mean I don't have to finish the 3 workouts in 3 consecutive days ?
Also do I have to complete the 3 weekly workouts or can I do an optional workout (sometimes easier than 3 other workouts) between ?
Thanks.

Rest days can be done however you want to do them, and I'd recommend that you don't do too many consecutive days of training, especially if you're still new to rowing.

The plan is hard work if you follow it properly, so don't let your inner chimp (bad inner voice) convince you that you're not capable, but as Lindsay says be mindful of the signs of accumulated fatigue as you can't progress without a solid foundation of fitness. Adaptions only happen in increments so you need to stay patient.

[Dicentim]

Thanks to both of you for your advices.

[Pdscout]

I had to shift the last session of week 13 to Monday in week14...
Week13
2x15min rest 2min 2:06.1
Week 14
10k 2:07.9@24
3x2k rest 4min AVG 2:00.8
2:01.6@25|2:01.6@25|1:59.2@26
4x8min rest 2min AVG 2:04.1
2:05.7@23|2:05.7@23|2:05.8@24|1:59.3 @26
Week15
10k 2:06.8@24

Today 10k felt really good again happy with the improvement.
I will be on vacation for two weeks most probably without access to a rower
any advice for restarting ? Repeat week 15 , continue with 16...

[Polop]

I've been lazy about posting but kept on rowing. So

BPP Week 11:
- 10k: 2:19.7 @21spm
- 8x500m (2mn rest): 2:06.8 @29spm
- 8k: 2:17.1 @24spm

BPP Week 12:
- 10k: 2:18.5 @23spm
- 4 x 1500m / 3min rest: 2:13.5 @28spm
- 3 x 10min / 2min rest: 2:17.7 @22spm

BPP Week 13:
- 10k: 2:18.1 @20spm
- 4 x 1000m / 3min rest: 2:07.6 @27spm
- 2 x 15min / 2min rest: 2:16.3 @25spm

BPP Week 14:
- 10k: 2:17.4 @22spm
- 3 x 2000m / 4min rest: 2:12.9 @25spm
- 4 x 8min / 2min rest: 2:15.5 @25spm

Some progress but the weather is killing us in Europe.

I will be on vacation for two weeks most probably without access to a rower
any advice for restarting ? Repeat week 15 , continue with 16...

I'd repeat the week. But I like weeks with small distance intervals

[Wouter]

Hi,
I bought my C2 model D in 2014 but never really used it. In 16 years I only managed to reach 1000km. On average 62km per year! (there were also years with zero km) I tried sometimes to do a 2000m but obviously without proper training I didn`t do well and I believe that the best I did was something like 8.20
Recently I discovered this forum and became interested in rowing again.
The first goal I have is to do the 2000m in sub 8min.

I started the beginner pete plan and just finished week 11.
10 km 2:15.9 @22
8x500m 1:59.3 @26
8000m 2:15.9 @20
4x1500m 2:04.6 @24

I really enjoy all the knowledge and advise that is given here. Thank you all for that!

[p12]

hello

I made through first cycle of PP, I am planning to take every fourth week to just put alot of easy meters in and do one 2k tt, so I hope to do more cycles than people usually do. This will be my first 2k tt and I dont know with which pace to go, PP first cycle was a lot of to slow starts, but I dont wanna burn in my first try. Here are some of my workouts, hope experienced eye can translate that to 2k.

waterfall 5r
30:36.8 7,500m 2:02.4 191 956 27 179
12:28.4 3,000m 2:04.7 180 920 26 172
10:14.2 2,500m 2:02.8 189 949 27 180
7:54.1 2,000m 1:58.5 210 1023 31 190

4x1k 5r
15:40.1 4,000m 1:57.5 216 1042 30 183
3:55.8 1,000m 1:57.9 214 1034 29 177
3:55.6 1,000m 1:57.8 214 1036 30 183
3:55.4 1,000m 1:57.7 215 1038 31 185
3:53.3 1,000m 1:56.6 221 1058 34 189

4x2 5r
33:56.4 8,000m 2:07.2 170 884 27 174
8:43.7 2,000m 2:10.9 156 836 26 165
8:43.3 2,000m 2:10.8 156 837 26 168
8:31.7 2,000m 2:07.9 167 875 27 177
7:57.7 2,000m 1:59.4 205 1007 31 191

pyramid
15:47.9 4,000m 1:58.4 210 1024 29 174

mhr 192, I was giving my max or close to max everytime on last interval

thanks

[hjs]

The 4x1k is a very good 2k predictor. Use that as a basepace. You will be very close to just below that pace.

[HowardF]

Hi All !
Received my C2D on Monday and did 30 min rowing yesterday and today for the first time.
For the 30 min exercise I just passed 7000 M today.
Some statistics-average:
Drag factor: 110
Watts: 165
Stroke rate: 22
Pace: 2:08.4 ( The last split pace was 2:05.7)

Would also mention that I did this without warm up, so the first split space was 2:13.6. I KNOW I SHOULD HAVE DONE SOME WARM UP BUT TO EAGER TO START…Next time
I am 50 years , 183 cm and 97 kg.
When it comes to target, I do it simple: As long as possible in 30 mins

What is the best plan for my specific aim ?
( I do not have a rush, so can start easily)

Thanks
Howard from Norway

[mict450]

Hi All !
Received my C2D on Monday and did 30 min rowing yesterday and today for the first time.
For the 30 min exercise I just passed 7000 M today.
Some statistics-average:
Drag factor: 110
Watts: 165
Stroke rate: 22
Pace: 2:08.4 ( The last split pace was 2:05.7)

Would also mention that I did this without warm up, so the first split space was 2:13.6. I KNOW I SHOULD HAVE DONE SOME WARM UP BUT TO EAGER TO START…Next time
I am 50 years , 183 cm and 97 kg.
When it comes to target, I do it simple: As long as possible in 30 mins

What is the best plan for my specific aim ?
( I do not have a rush, so can start easily)

Thanks
Howard from Norway

Hello Howard. Welcome to the forum. Others with more experience will be chiming in soon, but if you are new to erging, your numbers are impressive & your fitness level is high. I think it would help if you could describe your fitness/training history for us.

[HowardF]

Thanks for the reply mict450

My training history started few years back when I bought the Garmin Fenxi 3hr. Then I started mountain trekking/uphill walking. Last year I got visit of someone from the hamstrings family…
So during this early spring I started to run of asphalt, and the hamstings went away…..
I also tried another brand row machine once a week in the gym-20 mIn, just to do something different from this running, but all stopped due to Covid.
So overall not very much experience in rowing, but I did really like it and for sure I have read all good stuff about how healthy it is.
On Sunday I did my first uphill walking again for 1 hour in an intensive workout. Garmin gave me the 4,3 score and that I have never achieved before.
On average I would say that I have been training 4 times/week.
My plan is to do:
3-5 rowing sessions during the wintertime October-February
Or 3 rowing session and possible 1-2 sessions of uphill walking/running

Particular one experience with my exercise today that can be mentioned; my arms did not get worn out at all. Maybe I should increase drag factor a little bit ?
( Sorry if my English is not that good)

[mict450]

Howard, your English is excellent. I'm the typical dumb American who is barely coherent in my one native language!

You sound like you are in excellent condition. This is both good & bad....good because your cardiovascular system is in good shape....bad because your good fitness CV-wise can cause you to push hard enough to get injured.

Take it easy with erging. Doing too much, either duration or intensity & progressing too quickly can injure your ligaments or tendons. These rather avascular tissues take a while to habituate to new loads & once injured, take a long, long time to heal.

Be careful my friend & stay healthy.

[Dangerscouse]

Take it easy with erging. Doing too much, either duration or intensity & progressing too quickly can injure your ligaments or tendons. These rather avascular tissues take a while to habituate to new loads & once injured, take a long, long time to heal.

Be careful my friend & stay healthy.

Very good point, and something that I'd guess 99% of us don't consider. It's not something I've ever given much thought to.