Pondering the Beginner Pete Plan

[aegis]

Just curious is an 8min 2k on the skierg comparable in terms of effort on the rower?

Personally for me the difference in 2km time is around 10 splits.....at my peak fitness I was 6:50 row and 7:28 ski. Nowhere near that now though.

Both machines need plenty of fitness but are very different beasts with differing attributes required.

Good info. Thanks!

I may do a 2k TT on the rower a few days after the skierg.

I'm in need of a new 2k tt too. It's been a few months since my last one, I think my ability to tolerate discomfort has become better... I hope!
I shall go watch some skierg videos and give it a go one of these days when im in the office gym.

[RayOfSunshine]

I'm in need of a new 2k tt too. It's been a few months since my last one, I think my ability to tolerate discomfort has become better... I hope!
I shall go watch some skierg videos and give it a go one of these days when im in the office gym.

For me the SkiErg was very awkward at first. It's grown on me quite a bit doing the BPP though. A couple tips... 1) lower the DF down to the 70-80 range 2) for me, SPM is about +14-15 on SkiErg (so a 35 on ski feels like a 20 on rower). I've seen a post on here where someone said SPM on ski about 1.7x rower which is in line with I came up with.

Today was 21.3
4 x 8min / 2min rest
I was focused on form and SPM. I adjusted the DF twice during the final interval... from 70 to 84 (briefly) then down to 79. The difference is more significant to me than on the rower.

[RayOfSunshine]

BPP 21.4
[12000m] – Aim for a steady stroke rate of 20spm, and don’t worry about the pace. Switch the display to read calories or watts if you want to so that your focus isn’t on how fast you’re going. Just concentrate on easy efficiency.

Goal was <35 SPM with relaxed and smooth skiing. I tried to envision myself on some trails in Colorado.

[RayOfSunshine]

BPP 21.5
[5 x 1500m / 3min rest] – You only completed this session last week, so don’t expect big improvements like you’d get if it was 3 weeks ago you last did it. Aim for the same pace you managed last week.

Felt really good, controlled. Watched a Dark Horse video on starts which was very helpful.

[btswims]

Week 12 Day 3 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,797m	2:12.4	151	818	21	159
10:00.0	2,232m	2:14.4	144	796	21	152
10:00.0	2,268m	2:12.2	151	820	21	162
10:00.0	2,298m	2:10.5	157	841	22	164
r526m	

[RayOfSunshine]

Week 12 Day 3 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,797m	2:12.4	151	818	21	159
10:00.0	2,232m	2:14.4	144	796	21	152
10:00.0	2,268m	2:12.2	151	820	21	162
10:00.0	2,298m	2:10.5	157	841	22	164
r526m	

Looking good. I see that the 10k (BPP 12.1) pace was 2:17.3. This session shows good progress.

[btswims]

Week 12 Day 3 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,797m	2:12.4	151	818	21	159
10:00.0	2,232m	2:14.4	144	796	21	152
10:00.0	2,268m	2:12.2	151	820	21	162
10:00.0	2,298m	2:10.5	157	841	22	164
r526m	

Looking good. I see that the 10k (BPP 12.1) pace was 2:17.3. This session shows good progress.

Yup . HR went higher, but I raised my df and overall I'm feeling stronger. What do you think I should target for my next 10k? 2:15?

[RayOfSunshine]

Week 12 Day 3 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,797m	2:12.4	151	818	21	159
10:00.0	2,232m	2:14.4	144	796	21	152
10:00.0	2,268m	2:12.2	151	820	21	162
10:00.0	2,298m	2:10.5	157	841	22	164
r526m	

Looking good. I see that the 10k (BPP 12.1) pace was 2:17.3. This session shows good progress.

Yup . HR went higher, but I raised my df and overall I'm feeling stronger. What do you think I should target for my next 10k? 2:15?

I think you could start there and be fairly comfortable all the way through. If you were to up your SPM, you could go a good bit faster. Perhaps start at 2:15 for the 1st 4k or so going at your normal 21-22spm then pick up the pace gradually to maybe 2:14 @ 23 SPM for the next 2k. After that, you'd want to make sure you can hold whatever you're at through the end. If you're still feeling stronger, I'd up the pace and SPM.

I just looked and my PB 10k was averaging 27 SPM. I couldn't have imagined holding SPM that high when I was doing the BPP. The key was slowly working up to where I felt comfortable going up and down the rail that fast without losing power. It definitely took me a lot of practice.

You're doing well building a confident strong stroke. If you're wanting to get the best 10k possible, you'll definitely need to work on SPM next.

[mitchel674]

Week 12 Day 3 -

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	6,797m	2:12.4	151	818	21	159
10:00.0	2,232m	2:14.4	144	796	21	152
10:00.0	2,268m	2:12.2	151	820	21	162
10:00.0	2,298m	2:10.5	157	841	22	164
r526m	

That's really strong and showing great progress!!

Resist the urge to go too hard on your longer pieces. These steady state rows are meant to build your base.

[RayOfSunshine]

BPP 22.1
12000m – Aim for a steady pace a couple of seconds slower than you managed on the 10000m row last week.

pace for 10k last week was 2:09.1 @ 41spm [a SB], so I targeted 2:11 (without a target spm)

Felt strong all the way through. Watched Miami @ UF baseball, so it helped pass the time. I definitely enjoy the rower more if watching TV.

[btswims]

Week 13 Day 1 -

My hr went higher than I would have liked but overall happy with this effort.

@RayOfSunshine - Thanks for the pacing tip.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
44:38.0	10,000m	2:13.9	146	801	21	161
8:59.9	2,000m	2:14.9	142	789	20	157
8:55.2	2,000m	2:13.8	146	802	21	164
8:54.9	2,000m	2:13.7	146	803	21	160
8:55.7	2,000m	2:13.9	146	801	22	162
8:52.3	2,000m	2:13.0	149	811	23	166

[RayOfSunshine]

Week 13 Day 1 -

My hr went higher than I would have liked but overall happy with this effort.

@RayOfSunshine - Thanks for the pacing tip.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
44:38.0	10,000m	2:13.9	146	801	21	161
8:59.9	2,000m	2:14.9	142	789	20	157
8:55.2	2,000m	2:13.8	146	802	21	164
8:54.9	2,000m	2:13.7	146	803	21	160
8:55.7	2,000m	2:13.9	146	801	22	162
8:52.3	2,000m	2:13.0	149	811	23	166

Excellent work! What's your max HR again?

[btswims]

Week 13 Day 1 -

My hr went higher than I would have liked but overall happy with this effort.

@RayOfSunshine - Thanks for the pacing tip.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
44:38.0	10,000m	2:13.9	146	801	21	161
8:59.9	2,000m	2:14.9	142	789	20	157
8:55.2	2,000m	2:13.8	146	802	21	164
8:54.9	2,000m	2:13.7	146	803	21	160
8:55.7	2,000m	2:13.9	146	801	22	162
8:52.3	2,000m	2:13.0	149	811	23	166

Excellent work! What's your max HR again?

Thanks! Resting is around 45 and max on the erg has been 188.

[aegis]

Week 13 Day 1 -

My hr went higher than I would have liked but overall happy with this effort.

@RayOfSunshine - Thanks for the pacing tip.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M HR	
44:38.0	10,000m	2:13.9	146	801	21	161
8:59.9	2,000m	2:14.9	142	789	20	157
8:55.2	2,000m	2:13.8	146	802	21	164
8:54.9	2,000m	2:13.7	146	803	21	160
8:55.7	2,000m	2:13.9	146	801	22	162
8:52.3	2,000m	2:13.0	149	811	23	166

Excellent work! What's your max HR again?

Thanks! Resting is around 45 and max on the erg has been 188.

For ur rhr and max hr perhaps you want to take it down a notch or two. Looks like you are training in higher zones. My hr can stay pretty flat in zone 3 but its considered too hard assuming you got the hr right. I like to use the karnoven formula.

[btswims]

Excellent work! What's your max HR again?

Thanks! Resting is around 45 and max on the erg has been 188.

For ur rhr and max hr perhaps you want to take it down a notch or two. Looks like you are training in higher zones. My hr can stay pretty flat in zone 3 but its considered too hard assuming you got the hr right. I like to use the karnoven formula.

Agreed, I pushed this one more into Zone 4. For me, I'm typically in 3.