Pondering the Beginner Pete Plan

[RayOfSunshine]

Hi All,

Also started the pete plan 3 weeks ago.

My goal is to row a 5km as past as possible in the end.

Now I am in the 3th week and just finished the 6km. After reading this topic I am wondering if I am using the right strategy. My split is constantly around 2.05M per 500M during the sessions. This with a 24 s/m.

Is it advisable to lower my pace? Any other advises with the goal of a fast 5km in mind?

Welcome to the thread.

Pete does not specifically talk about stroke rate or pacing, but you should view the three different types of rows as unique pieces as described at the end of the plan. Most important are the gradually increasing long rows done 2-3 times per week. You should probably be at 2:20 for these given your 2k time. Focus on technique, efficiency and relaxation during these pieces.

Welcome to the thread! As usual, I agree with everything Mitchel said. He's been through the plan a few times. I'm on my second time through, this time on the skierg.
DEFINITELY read "The 24 week ‘Pete Plan’ explained" down bottom. I really like this plan because it builds up your meters and confidence. It's a steady progression and I think it will work great for your goal. Like you, I came in wanting to improve my longer distances (after getting back in shape). I knew if I could improve the 5k or 10k, that my sprints would follow suit.

I also made myself post my sessions on this thread. It's about accountability for me.. and, it double as a training log. I do all 5 sessions each week, but I know many do not have the time to do so.

Again... before each session, read "The 24 week ‘Pete Plan’ explained" for that session. If it says to keep it slower, keep it slower to avoid injury and allow recovery. I failed at this and paid for it via injury.

[RayOfSunshine]

...I was in complete control and started thinking 1:53 was a legit target! All of a sudden with about 270m left... the quads went to jello. The rest was hell and the last 50m or so were above 2:00s. Ended at 1:57.3.. I will probably give the 500m another go on fresh legs and higher DF (today was 75).

Most people's best 500 is finished on jelly legs. It is the only way to use up your entire anaerobic capacity. Remember if you rate up by short sliding you can minimise the loss of speed. Some people even lose vision at the end of an all out 500 losing colour and peripheral vision as you go anoxyic.

BPP 19.4
[30min] – Restrict the stroke rate to 22 or lower, and concentrate solely on technique, not worrying about the split time at all.
Kept the skierg SPM at 33-34 [comparable to ~19 on rower for me] and really focused on each stroke knowing I was going to repeat the 500m for the Tour De SkiErg Challenge. I really wanted to break 1:55 but thought I had a legit shot @ 1:53 as my legs were reasonably rested and the DF was going to be higher.

Super stoked with the result. I only looked at the screen a couple times... 1st was when the legs started to go and it was with about 270m to go, again. The difference was I was well below 1:53 pace. Overall very pleased with my splits too as the last 10 strokes were a disaster and I limped across.

I'm pretty happy how quickly my legs recovered. My lungs, well, it feels like permanent damage .

[Spinal]

Super stoked with the result. I only looked at the screen a couple times... 1st was when the legs started to go and it was with about 270m to go, again. The difference was I was well below 1:53 pace. Overall very pleased with my splits too as the last 10 strokes were a disaster and I limped across.

I'm pretty happy how quickly my legs recovered. My lungs, well, it feels like permanent damage .

It's quite a sensation and shock to the system afterwards

Only a drop of 10 watts between your 1st and last split even with the fall off on the last 10 strokes, nice workout.

[rowingmitch]

Hi All,

Also started the pete plan 3 weeks ago.

My goal is to row a 5km as past as possible in the end.

Now I am in the 3th week and just finished the 6km. After reading this topic I am wondering if I am using the right strategy. My split is constantly around 2.05M per 500M during the sessions. This with a 24 s/m.

Is it advisable to lower my pace? Any other advises with the goal of a fast 5km in mind?

Welcome to the thread.

Pete does not specifically talk about stroke rate or pacing, but you should view the three different types of rows as unique pieces as described at the end of the plan. Most important are the gradually increasing long rows done 2-3 times per week. You should probably be at 2:20 for these given your 2k time. Focus on technique, efficiency and relaxation during these pieces.

Welcome to the thread! As usual, I agree with everything Mitchel said. He's been through the plan a few times. I'm on my second time through, this time on the skierg.
DEFINITELY read "The 24 week ‘Pete Plan’ explained" down bottom. I really like this plan because it builds up your meters and confidence. It's a steady progression and I think it will work great for your goal. Like you, I came in wanting to improve my longer distances (after getting back in shape). I knew if I could improve the 5k or 10k, that my sprints would follow suit.

I also made myself post my sessions on this thread. It's about accountability for me.. and, it double as a training log. I do all 5 sessions each week, but I know many do not have the time to do so.

Again... before each session, read "The 24 week ‘Pete Plan’ explained" for that session. If it says to keep it slower, keep it slower to avoid injury and allow recovery. I failed at this and paid for it via injury.

Thanks! Will try to keep posting. Today I did the 2x 2KM intervals. However, it wasn't the interval as supposed as I did it together with a friend resulting in a rest time of 8M instead of 4M.

First 2km session was 7.48. Second was 7.38. Happy to see that the longer sessions pay-off as my s/m are lower (28 on both sessions) than my first 5K and my 7.50 2KM before (31 s/m) and it feels far more controlled.

Thursday a new 6KM session and now really going to keep myself in control to stick at 2.15 p 500M.

[btswims]

Week 11 Day 2 -

Focused on keeping my spm higher. Happy with these splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
14:41.2	4,000m	1:50.1	262	1201	28	177
1:53.7	500m	1:53.7	238	1119	27	168
1:51.8	500m	1:51.8	250	1161	27	173
1:51.1	500m	1:51.1	255	1178	28	176
1:50.1	500m	1:50.1	262	1202	28	177
1:49.1	500m	1:49.1	270	1227	29	180
1:49.1	500m	1:49.1	270	1227	29	180
1:49.6	500m	1:49.6	266	1214	30	181
1:46.7	500m	1:46.7	288	1291	31	184
r1,700m					

[RayOfSunshine]

Week 11 Day 2 -

Focused on keeping my spm higher. Happy with these splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
14:41.2	4,000m	1:50.1	262	1201	28	177
1:53.7	500m	1:53.7	238	1119	27	168
1:51.8	500m	1:51.8	250	1161	27	173
1:51.1	500m	1:51.1	255	1178	28	176
1:50.1	500m	1:50.1	262	1202	28	177
1:49.1	500m	1:49.1	270	1227	29	180
1:49.1	500m	1:49.1	270	1227	29	180
1:49.6	500m	1:49.6	266	1214	30	181
1:46.7	500m	1:46.7	288	1291	31	184
r1,700m					

Really nice progress on SPM. When I started, my SPM was so much lower than everyone. It came with some work, gradually, and the splits just magically lowered

When I started, going above 30 was a big deal. I just looked back at 11/27/2018 when I did this and my spm were 32-33 until the last 2 reps which were 34 and 37. I don't even think about it when I'm rowing these anymore, but I had to focus a lot back then.

[btswims]

Week 11 Day 2 -

Focused on keeping my spm higher. Happy with these splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
14:41.2	4,000m	1:50.1	262	1201	28	177
1:53.7	500m	1:53.7	238	1119	27	168
1:51.8	500m	1:51.8	250	1161	27	173
1:51.1	500m	1:51.1	255	1178	28	176
1:50.1	500m	1:50.1	262	1202	28	177
1:49.1	500m	1:49.1	270	1227	29	180
1:49.1	500m	1:49.1	270	1227	29	180
1:49.6	500m	1:49.6	266	1214	30	181
1:46.7	500m	1:46.7	288	1291	31	184
r1,700m					

Really nice progress on SPM. When I started, my SPM was so much lower than everyone. It came with some work, gradually, and the splits just magically lowered

When I started, going above 30 was a big deal. I just looked back at 11/27/2018 when I did this and my spm were 32-33 until the last 2 reps which were 34 and 37. I don't even think about it when I'm rowing these anymore, but I had to focus a lot back then.

Thanks! For me, it's also a mind shift change from max power on lower strokes to higher volume will less power. I'm sure ideal state is both, but the higher rate felt a bit easier.

[mitchel674]

Week 11 Day 2 -

Focused on keeping my spm higher. Happy with these splits.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
14:41.2	4,000m	1:50.1	262	1201	28	177
1:53.7	500m	1:53.7	238	1119	27	168
1:51.8	500m	1:51.8	250	1161	27	173
1:51.1	500m	1:51.1	255	1178	28	176
1:50.1	500m	1:50.1	262	1202	28	177
1:49.1	500m	1:49.1	270	1227	29	180
1:49.1	500m	1:49.1	270	1227	29	180
1:49.6	500m	1:49.6	266	1214	30	181
1:46.7	500m	1:46.7	288	1291	31	184
r1,700m					

This is great progress.

I've only injured myself twice on the rowerg. Both times were efforts at higher spm on these types of intervals. My form goes to crap above 30spm and I pull something in my back. Be mindful of your technique as you rate up.

[RayOfSunshine]

Week 11 Day 2 -

Focused on keeping my spm higher. Happy with these splits.

This is great progress.

I've only injured myself twice on the rowerg. Both times were efforts at higher spm on these types of intervals. My form goes to crap above 30spm and I pull something in my back. Be mindful of your technique as you rate up.

Excellent point. I did as well rating up.. but, I had not stretched. Then, I remember getting the advice... the shorter the row, the longer the warmup. I never used to warmup until I got injured.

[RayOfSunshine]

BPP 19.5
[4 x 2000m / 4min rest] – You only did this session last week, so aim for the same pace if you feel up to it. If you don’t feel physically or mentally up for equaling a recent time for one of the interval sessions just restrict the stroke rate, and aim for a slower target pace. Just make sure to note in your training diary exactly what you did so you know when reading back.

I wasn't sure how this would go after the 500m TT yesterday and jog this morning. I did a very light 2k on the rower to warm up. Very happy overall. On to week 20!

[RayOfSunshine]

BPP 20.1
12000m – This is the further you’ll have rowed in a session before. Ease into the row nice and slowly, perhaps 5 seconds slower in pace than you did the 10000m row last week. Just slowly increase the pace over the first half, and aim to be hitting that 10000m pace by about 5000m to go. If you can, keep “negative splitting” for the remainder of the distance.

2nd-to-worst session I've had physically. I only finished because I knew I was going to be accountable and post it. I knew it was going to be a battle b/c I've been training (off the SkiErg too) quite hard (for me) and dropping weight (12% this year). During the 2nd interval I was just hoping the "warmup" phase would end and I'd get more energy. I actually did for a minute or 2. Then, during the 3rd interval I knew I wouldn't be able to get to the pace and focused on the 10k pace + 5s [2:16.7]. A little over halfway, the wheels fell off and I had to go grab some water. The rest of the way was a big struggle and am 100% spent. Very happy I finished this piece.

Off to a wedding, so some forced rest for a few days.

[RayOfSunshine]

BPP 20.2
5 x 1500m / 3min rest: target 2:10.4 for the 1st 4 reps, then do a fast last. Had a couple days off since the debacle on the 12k and the body responded well to the rest.

[Bow]

"Steady distance work: I say 10k+ for the distance of these sessions, but in reality anything from 20mins in duration is beneficial as aerobic work." @ https://thepeteplan.wordpress.com/5k-training/

So is there any evidence to read? I mean if there is only a improvement bei 1-2% if i row 1h instead of maybe 30min - so why do that .
I know former knowledge - "more is more" - but whats really the deal? can we improve (can i achieve my goal viewtopic.php?t=206534 ) with just rowing about 30 Min. aerobic and the rest "hard" https://thepeteplan.wordpress.com/5k-training/ ) ?

(viewtopic.php?f=3&t=206767 new topic because to interesting for just a post)

[istro]

Solid work everyone! Almost done with BPP, Ray!

As to me - chugging along, here are the comparisons of two more weeks between first / second runs. Trying to get my brother to start rowing, so far with no success haha.

[RayOfSunshine]

Solid work everyone! Almost done with BPP, Ray!

As to me - chugging along, here are the comparisons of two more weeks between first / second runs. Trying to get my brother to start rowing, so far with no success haha.

Looking good! How long in between each session, on average? 6 month? It's awesome looking at your gains.

Today was BPP 20.3. I didn't follow the script b/c I wanted to complete the Tour De SkiErg Challenge weekly piece.