Pondering the Beginner Pete Plan

[Dom82]

Session 2.2 (4 x 750m / 2min rest)

I aimed for the same pace (2.08) as session 1.2 (6x500 / 2m).
In session 1.2 I had tried to gradually increase stroke rate from 20 to 25; this time, I didn't aim for a particular stroke rate: I realize now I started relatively low and, as I got tired, I went even lower towards my 19-20 comfort zone.
No heart rate as my Polar didn't connect to PM5. I can't understand why sometimes they pair automatically and some other times I need to manually pair them...

[iain]

Session 2.2 (4 x 750m / 2min rest)

I aimed for the same pace (2.08) as session 1.2 (6x500 / 2m).
In session 1.2 I had tried to gradually increase stroke rate from 20 to 25; this time, I didn't aim for a particular stroke rate: I realize now I started relatively low and, as I got tired, I went even lower towards my 19-20 comfort zone.

It is worth always trying to push the last interval, even the last 200m if the last is a real struggle! Short intervals should never be comfortable!

[Dom82]

It is worth always trying to push the last interval, even the last 200m if the last is a real struggle! Short intervals should never be comfortable!

Yeah, I know: in the previous session I did that and probably would have been able to do it this time again (ended up really tired but not dead).
But Pete's notes stress to maintain the previous interval session pace constant throughout the session and not go any faster. And above all, given the feedback loop the program is based on, I don't want to go too fast now and not be able to keep that pace when sessions become harder in the next weeks.

[mitchel674]

And above all, given the feedback loop the program is based on, I don't want to go too fast now and not be able to keep that pace when sessions become harder in the next weeks.

This is the way! I've offered this advice to several folks in the past. Don't go crazy in the first few weeks. You will wind up demoralized and dejected in the later weeks.

[Dom82]

Here's a technique video of me, rowing from relatively slow to relatively fast
www.youtube.com/watch?v=m6w7lYRHqiE

I made Rowerup analyze it (incredible tool BTW), but I think the main issues would have been evident even for a newbie like me:
1. overcompressed catch. I think I should raise my foot position and, in order to do that, I should bring the foot plates from current 3 position to 2 or 1, right?
2. body angle at the catch. I guess that's an habit I developped in order to avoid arching my back (remember I had back pain issues in the first few weeks I rowed), but I'm almost vertical... I could have sworn I was too vertical at the finish, but the angle looks quite right to me (39° according to Rowerup)

Any other advice? (apart from get rid of that belly fat )

[iain]

in the previous session I did that and probably would have been able to do it this time again (ended up really tired but not dead).
But Pete's notes stress to maintain the previous interval session pace constant throughout the session and not go any faster.

Sorry, you are right to stick with the guidance, I didn't realise there was a different approach to this workout.

[RayOfSunshine]

BPP 24.5 on SkiErg
[4 x 1000m / 3min rest] – Week 21 was the last time you completed this session. Your final session of the 24 week plan.


Pretty stoked to be finished.



I'll do a 2k soon. Plan is to sit at or right under 2:00 pace @ 48spm.

[Dom82]

I repost my rowing videos as I realized that the previous link doesn't work:
https://www.youtube.com/watch?v=m6w7lYRHqiE
Any comments are more than welcome.

[mitchel674]

I repost my rowing videos as I realized that the previous link doesn't work:
https://www.youtube.com/watch?v=m6w7lYRHqiE
Any comments are more than welcome.

Other than your overcompression at the catch with your shins going past vertical, I don't see much else. Perhaps a bit more hip swing between 11 and 1 o'clock would help. I also think your drive could be a bit more explosive. Take a look at your force curve while you row and learn what that tells you about your drive.

[Dom82]

Other than your overcompression at the catch with your shins going past vertical, I don't see much else. Perhaps a bit more hip swing between 11 and 1 o'clock would help. I also think your drive could be a bit more explosive. Take a look at your force curve while you row and learn what that tells you about your drive.

Thanks for your suggestions. As for the hip swing, during the recovery I'm trying to focus on keeping the handle down and make it pass just over the knees; this forces me to avoid bending the knees too early and, above all, naturally brings me in 1 o'clock position (I need to film me again to verify).
Another mistake I'm trying to fix is ending the stroke with the handle on the belly instead of the sternum (you can see that in some strokes in the video).

In the last couple of days I completed:
Session 2.3 5500m
I was probably tired from the interval session the day before and I skipped lunch, so didn't feel too good even if heart rate was in line with the 5k in session 2.1.


Session 2.4 (optional) 20min
This one felt much better. I don't know if it's because I had recovered from the interval sessions or because of the extra focus on technique, but heart rate was significantly lower than previous sessions (I ended the session with 146, whilst yesterday after 20 minutes I was at 161)

[mitchel674]

Other than your overcompression at the catch with your shins going past vertical, I don't see much else. Perhaps a bit more hip swing between 11 and 1 o'clock would help. I also think your drive could be a bit more explosive. Take a look at your force curve while you row and learn what that tells you about your drive.

Thanks for your suggestions. As for the hip swing, during the recovery I'm trying to focus on keeping the handle down and make it pass just over the knees; this forces me to avoid bending the knees too early and, above all, naturally brings me in 1 o'clock position (I need to film me again to verify).
Another mistake I'm trying to fix is ending the stroke with the handle on the belly instead of the sternum (you can see that in some strokes in the video).

In the last couple of days I completed:
Session 2.3 5500m
I was probably tired from the interval session the day before and I skipped lunch, so didn't feel too good even if heart rate was in line with the 5k in session 2.1.


Session 2.4 (optional) 20min
This one felt much better. I don't know if it's because I had recovered from the interval sessions or because of the extra focus on technique, but heart rate was significantly lower than previous sessions (I ended the session with 146, whilst yesterday after 20 minutes I was at 161)

That 20 minute session looks great! Heart rate coming down at the same stroke rate and pace indicates your attention to your technique is paying off. Keep at it.

[Dom82]

Session 2.5 (opt) - 3 x 8min / 2min rest

Since this session looked easier than the two 5500s I did this week, I decided to start at the same pace (2.33) and go 1sec faster at each following interval

[winniewinser]

BPP W2S1 - 5500m

Slowed the pace for these longer pieces heading into week 2 and HR responded accordingly....still higher than I'd like for 2:06 but that's where my fitness is at.

23:00.0 5,500m 2:05.4 20
4:36.5 1,100m 2:04.1 20
4:36.5 1,100m 2:05.6 20
4:36.3 1,100m 2:05.5 20
4:36.6 1,100m 2:05.7 20
4:37.5 1,100m 2:06.1 20

Not looking forward to the 4x750m next based on the 6x500 last week

[Sakly]

still higher than I'd like for 2:06 but that's where my fitness is at.

Ok, what is your HR at this pace?

[RayOfSunshine]

I'll do a 2k soon. Plan is to sit at or right under 2:00 pace @ 48spm.

Hit my SkiErg goal and went sub8 on the 1st leg of a sprint ergathlon. I didn't have anything left for the rest of the ergathlon, but the fact I finished was a victory.

Ski 7:55.5 (1:58.8) @ 49spm
r :10
Bike 8:56.1
r: 11
Row 8:49