Pre - 'Beginner Pete Plan'

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CeeGee
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Pre - 'Beginner Pete Plan'

Post by CeeGee » January 2nd, 2021, 12:47 pm

Bought my C2 in late 2019, used it on and off for a while with what I thought was good form. Started to ramp up the distance and/or frequency as lockdown occurred last year and I got furloughed. After just making it up as I went along, I thought the beginner Pete plan would be a good program to try. I was wrong. To cut a long story short, ended up overdoing it and hurt my back, though not seriously. I took a few months off then started again very carefully.

To begin with, I followed along with the Dark Horse series of drills, and really broke my stroke down. I also started rowing strapless as I find I'm less prone to getting reckless. Following that I went through the British Rowing beginner 2000m plan over the next eight weeks. That's all done and I'm at a bit of a loss. Looked at the beginner Pete plan again, but think that starting with 5K rows, it will all be a bit much. I've now come up with a PRE-beginner pan for the Beginner Pete Plan, trying to extrapolate backwards from the plan itself, and 'retro-engineer' it. Just wondering what anyone with actual knowledge thinks of it. If it's right, then I've got it right from the original Plan; I take no credit, I just adjusted it for my own needs - it just means my thinking is right in terms of the maths. If it's horribly wrong, then the errors are all my own!

Smaller jumps (250m a week on the longer rows rather than in the original) and I've gone for best guess with the interval day. I see no reason why the same logic couldn't be applied to the actual plan itself if I ever get there and add in extra weeks as needed.

Anyway, here's my adapted plan, hopefully to take me to the beginning of the Beginner plan:

Week1:
2000m
6 x 200m / 2min rest
2000m

Week2:
2250m
6 x 250 / 2min rest
2250m

Week 3:
2500m
4 x 300 / 2min rest
2500m

Week 4:
2750m
4 x 350 / 2min rest
2750m

Week 5:
3000m
2x1000 / 4min rest
3000m

Week 6:
3250m
2 x 1100 / 4min rest
3250m

Week 7:
3500m
3 x 500m / 3min rest
3500m

Week 8:
3750m
3 x 550m / 3 min rest
3750m

Week 9:
4000m
4 x 400m / 2 min rest
4000m

Week 10:
4250m
4 x 450m / 2min rest
4250m

Week 11:
4500m
2 x 1000m / 4 min rest
4500m

Week 12:
4750m
2 x 1100m / 4 min rest
4750m

I have adapted the notes in the original (for myself), but think that might be a step too far in terms of posting it here, don't wish to read on anyone's toes!

All thoughts and comments welcomed.
50 HWT, absolute beginner

Dangerscouse
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Re: Pre - 'Beginner Pete Plan'

Post by Dangerscouse » January 2nd, 2021, 3:35 pm

I don't know much about the BPP, but if it starts at 5k, I think that there defo is a reason for your proposed plan.

I know a lot of people need to follow some sort of plan, and 5k could easily be a daunting distance when you're just starting on the rower. 250m increments is a nice bite sized chunk to add on
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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jamesg
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Re: Pre - 'Beginner Pete Plan'

Post by jamesg » January 3rd, 2021, 4:12 am

Rowing is a means of transport, so no different from going for a walk. Just not so hard, when there are hills to climb. Once you have the technique in place that offers a reasonable combination of stroke length and force (so contains Work), use it. There's no point in setting up complicated plans when all we want to do is get fit. It will be impossible to avoid.
08-1940, 179cm, 83kg.

mitchel674
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Re: Pre - 'Beginner Pete Plan'

Post by mitchel674 » January 3rd, 2021, 9:54 am

I believe you are overthinking this. Really no need to make the approach to the BPP this complicated. Just gradually work your way up to being able to comfortably row 5k in one sitting. There is no need to mimic the interval portion of the plan.

The bigger question to answer is how you hurt your back the first time. What is your drag factor? Keep it low. How is your technique? Perhaps a problem with your drive is what caused your back injury. Spend some time now fixing this and you will have a successful go at the BPP.
59yo male, 6ft, 153lbs

Tsnor
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Re: Pre - 'Beginner Pete Plan'

Post by Tsnor » January 3rd, 2021, 1:43 pm

CeeGee wrote:
January 2nd, 2021, 12:47 pm
....
Anyway, here's my adapted plan, hopefully to take me to the beginning of the Beginner plan:

Week1:
2000m
6 x 200m / 2min rest
2000m

Week2:
2250m
6 x 250 / 2min rest
2250m

etc.

...
I have adapted the notes in the original (for myself), but think that might be a step too far in terms of posting it here, don't wish to read on anyone's toes!

All thoughts and comments welcomed.
Lots of evidence that Long Slow Distance workouts are necessary and should make up the bulk (by time 80-90%) of your workout plan.

They should be VERY slow compared to what you can do if you push. You should be able to talk in sentences while rowing, or even sing. Almost, but not quite, able to breath with your mouth closed. They should be 30-45 minutes minimum, and move more towards 60-90 minutes as you get better trained. If you rate workout hardness on a scale of 1 to 20 (20 hard) these should be 3-4, not harder. Most people do these workouts too hard.

The results of these workouts will be (1) lower resting heart rate (2) higher sustained power output at the same heart rate. Lower resting heart rate is linked with a lot of health benefits. More power gives higher PB times as well as quality of life improvements.

If you believe the "polarized" workout stuff then the rest of your workouts (the last 10-20% by time) are the 2Ks and interval you have in your plan done at close to your max effort with at least 1 or 2 days of rest between hard workouts. Results of these workouts will be higher VO2 max, greater strength, stronger bones, more pleasing body shape than marathoner look. There's also evidence that linked higher VO2max scores with reduced risk of developing both dementia and Alzheimer disease.

Good luck.

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CeeGee
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Re: Pre - 'Beginner Pete Plan'

Post by CeeGee » January 3rd, 2021, 1:49 pm

Just trying to build the distances up, and I like the intervals for variety! :D

Drag factor is about 110. Back njury was caused almost certainly by poor technique, mainly overextending my back (I not go from 11 to 1 o'clock, if that, rowing strapless has also helped with that. The time I spent doing the Dark Horse pick drill sessions has improved my stroke greatly, and the British Rowing beginner course has helped me control my pace too.
50 HWT, absolute beginner

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CeeGee
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Re: Pre - 'Beginner Pete Plan'

Post by CeeGee » January 3rd, 2021, 1:51 pm

*removed and reposted with a quote; makes more sense now!*
Last edited by CeeGee on January 3rd, 2021, 1:56 pm, edited 1 time in total.
50 HWT, absolute beginner

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CeeGee
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Re: Pre - 'Beginner Pete Plan'

Post by CeeGee » January 3rd, 2021, 1:54 pm

Tsnor wrote:
January 3rd, 2021, 1:43 pm

Lots of evidence that Long Slow Distance workouts are necessary and should make up the bulk (by time 80-90%) of your workout plan.

They should be VERY slow compared to what you can do if you push. You should be able to talk in sentences while rowing, or even sing. Almost, but not quite, able to breath with your mouth closed. They should be 30-45 minutes minimum, and move more towards 60-90 minutes as you get better trained. If you rate workout hardness on a scale of 1 to 20 (20 hard) these should be 3-4, not harder. Most people do these workouts too hard.

The results of these workouts will be (1) lower resting heart rate (2) higher sustained power output at the same heart rate. Lower resting heart rate is linked with a lot of health benefits. More power gives higher PB times as well as quality of life improvements.

If you believe the "polarized" workout stuff then the rest of your workouts (the last 10-20% by time) are the 2Ks and interval you have in your plan done at close to your max effort with at least 1 or 2 days of rest between hard workouts. Results of these workouts will be higher VO2 max, greater strength, stronger bones, more pleasing body shape than marathoner look. There's also evidence that linked higher VO2max scores with reduced risk of developing both dementia and Alzheimer disease.

Good luck.
Maybe I'll just get on the darn thing and row for as much time as I have then!
50 HWT, absolute beginner

Tsnor
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Re: Pre - 'Beginner Pete Plan'

Post by Tsnor » January 3rd, 2021, 2:04 pm

CeeGee wrote:
January 3rd, 2021, 1:54 pm


Maybe I'll just get on the darn thing and row for as much time as I have then!
As far as I can tell that's the right answer, and I've spent a lot of time trying to prove it wrong. I spend decades doing everything at "hard". Opps. I switched approaches, and am very interested to see what difference it makes. Should know by summer.

mitchel674
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Re: Pre - 'Beginner Pete Plan'

Post by mitchel674 » January 3rd, 2021, 2:07 pm

CeeGee wrote:
January 3rd, 2021, 1:54 pm
Tsnor wrote:
January 3rd, 2021, 1:43 pm

Lots of evidence that Long Slow Distance workouts are necessary and should make up the bulk (by time 80-90%) of your workout plan.

They should be VERY slow compared to what you can do if you push. You should be able to talk in sentences while rowing, or even sing. Almost, but not quite, able to breath with your mouth closed. They should be 30-45 minutes minimum, and move more towards 60-90 minutes as you get better trained. If you rate workout hardness on a scale of 1 to 20 (20 hard) these should be 3-4, not harder. Most people do these workouts too hard.

The results of these workouts will be (1) lower resting heart rate (2) higher sustained power output at the same heart rate. Lower resting heart rate is linked with a lot of health benefits. More power gives higher PB times as well as quality of life improvements.

If you believe the "polarized" workout stuff then the rest of your workouts (the last 10-20% by time) are the 2Ks and interval you have in your plan done at close to your max effort with at least 1 or 2 days of rest between hard workouts. Results of these workouts will be higher VO2 max, greater strength, stronger bones, more pleasing body shape than marathoner look. There's also evidence that linked higher VO2max scores with reduced risk of developing both dementia and Alzheimer disease.

Good luck.
Maybe I'll just get on the darn thing and row for as much time as I have then!
Yes. Resist the urge to race your training. While you make like the intervals for variety, it is most likely that poor technique during harder interval training is what injured your lower back. Technique tends to wane as stroke rate and intensity increase.

Good low drag factor you have. Keep at that and continue to focus on technique with increasingly longer rows at low rate. You will know when you are ready to start the BPP.
59yo male, 6ft, 153lbs

Tsnor
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Re: Pre - 'Beginner Pete Plan'

Post by Tsnor » January 4th, 2021, 1:44 pm

One thought on MEASURING SUCCESS

If success is lower resting heart rate, with its health benefits then all low and slow will drive it. There are studies that both the middle zone and the hard zone do not help get a lower resting HR.

If success is faster rowing split / stronger body / higher VO2 max in addition to endurance then you will need to add work done near flat out once or twice a week. Studies of well conditioned athletes (cyclists) who went from a mixed workout to 100% long and slow were measurably weaker than a second group who also mixed in two strength sessions.

Starting with the first ("google building a strong base") for some time before adding the second is recommended by many for cycling and rowing. Not sure I've seen a study supporting this. Plenty of studies that show lack of endurance work ("poor base") kills the value of strength work.

cubaboymatt1316
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Re: Pre - 'Beginner Pete Plan'

Post by cubaboymatt1316 » February 25th, 2021, 1:09 pm

Note: If even this volume of sessions looks too much, simply halve each session for your first time through the plan and begin with a 2500m row on Day 1, 3 x 500m on Day 2 and so on.
This is an excerpt from the Beginner Pete Plan, directly on the website. I believe this covers, very simply, the issue of a "pure beginner" having trouble with the original plan's workload.

iain
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Re: Pre - 'Beginner Pete Plan'

Post by iain » February 26th, 2021, 9:06 am

cubaboymatt1316 wrote:
February 25th, 2021, 1:09 pm
Note: If even this volume of sessions looks too much, simply halve each session for your first time through the plan and begin with a 2500m row on Day 1, 3 x 500m on Day 2 and so on.
This is an excerpt from the Beginner Pete Plan, directly on the website. I believe this covers, very simply, the issue of a "pure beginner" having trouble with the original plan's workload.
I agree that it is better to drop number of reps than make them all too short, Training in 200M intervals with >1 min rest may help strength and 500m and shorter, but it won't do much to get you ready for the BPP.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

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