Pondering the Beginner Pete Plan

[Dangerscouse]

Do you reckon I should slow these down now or continue at this pace and look to see the HR drop? I reckon 2:10 would be required to stay under 80%

I would split the difference. You need some enjoyment, and going a lot slower than before probably isn't enjoyable, but you also need to rein it in a bit.

You also need to be properly honest with yourself about recovery, as that should also influence your decisions.

[Sakly]

You also need to be properly honest with yourself about recovery, as that should also influence your decisions.

Well said, that's an important part for training.
To combine the facts: I would skip a workout here and there if not well recovered, not back down the pace. Latter one only if recovery is lacking after every row.

[winniewinser]

I would split the difference. You need some enjoyment, and going a lot slower than before probably isn't enjoyable, but you also need to rein it in a bit.

You also need to be properly honest with yourself about recovery, as that should also influence your decisions.

I should add that I am generally doing a day on day off atm so recovery has been ok and on a reducing trend.

I think I'll give this pace a couple more weeks and if the HR isn't reducing then slow it some more.

[Dom82]

Week 3 completed.

3.1 - 6k: Target 2.33


3.2 - 2 x 2000m / 4min rest: Target 2.31


3.3 - 6k: Target 2.33


3.4 - 5k: Target 2.33 for first 4k and 2.28 for last 1k


3.5 - 6 x 500m / 2min rest: Target 2.07


Given my 60 rest HR and 190 max HR, UT2 and UT1 thresholds should be 151 and 164. So heart rates for SS sessions are still quite high, but almost fully within UT1 range. The last interval session, despite being more than 1 sec faster than avg pace of the interval session of week 1, felt easier than expected (the two sessions are not directly comparable though, given that in week 1 I went quite slow in the first 5 intervals and really fast in the last one).

[winniewinser]

BPP W3S1... getting this one in today as I want a day off tomorrow. Same 2:06 and this felt a little easier today. Concentrated on breathing and staying smooth.

25:07.5 6,000m 2:05.6 19 149
4:59.8 1,200m 2:04.9 20 139
5:01.8 1,200m 2:05.7 20 147
5:01.7 1,200m 2:05.7 20 153
5:02.0 1,200m 2:05.8 20 153
5:02.1 1,200m 2:05.8 19 154

[Ombrax]

I should add that I am generally doing a day on day off atm so recovery has been ok and on a reducing trend.

This may be a silly question, but it really does affect my workout schedule, so I'll go ahead and ask:

How do you handle a day on, day off program, when a week has an odd number of days? Do you change the days on which you row in alternating weeks, or do you either take two days off or row two days in a row?

In my case I find that it's easier to row on a fixed schedule, so life permitting, I nearly always row on Sunday, Wednesday and Friday, and if I'm feeling ambitious also row on Tuesday, and if not, I take two days off. (plus I have to work in my weightlifting & core workouts too, which makes things more complicated still)

[winniewinser]

I should add that I am generally doing a day on day off atm so recovery has been ok and on a reducing trend.

This may be a silly question, but it really does affect my workout schedule, so I'll go ahead and ask:

How do you handle a day on, day off program, when a week has an odd number of days? Do you change the days on which you row in alternating weeks, or do you either take two days off or row two days in a row?

In my case I find that it's easier to row on a fixed schedule, so life permitting, I nearly always row on Sunday, Wednesday and Friday, and if I'm feeling ambitious also row on Tuesday, and if not, I take two days off. (plus I have to work in my weightlifting & core workouts too, which makes things more complicated still)

Not a silly question and it is something that can be a pain but I really wanted to do the 3 compulsory sessions and 1 of the optionals. Last week that meant completing the optional on Sat and then doing the longer slow piece on Sunday......which was OK as I could relax at the weekend after the sessions. I need to have Wed/Fri off as I am in the office so that dictates the schedule somewhat.

Historically I have done 3 on 1 off but with back niggles, Covid and lack of fitness I wanted to ease into this run of the BPP.

[winniewinser]

BPP W3S2 2x2km/4'R.... wasn't sure what to target as the plan says around the same as 3x8'/2'R but that felt a bit light. So pushed for 1:58/1:56 and that felt beatable but still tough.

MHR 178

15:28.4 4,000m 1:56.0 26
7:51.4 2,000m 1:57.8 26
7:37.1 2,000m 1:54.2 27

Rest/yoga tomorrow

[iain]

BPP W3S2 2x2km/4'R.... wasn't sure what to target as the plan says around the same as 3x8'/2'R but that felt a bit light. So pushed for 1:58/1:56 and that felt beatable but still tough.

MHR 178

15:28.4 4,000m 1:56.0 26
7:51.4 2,000m 1:57.8 26
7:37.1 2,000m 1:54.2 27

Rest/yoga tomorrow

Targets are always a problem when crossing between distances and times. I think Pete assumed BPP would be an unfit beginner and so 8' would be significantly less than 2k, so you were probably right to increase the pace. Watch out the other way 'though, ie taking pace from a distance piece to set target for a timed one!

[winniewinser]

BPP W3S2 2x2km/4'R.... wasn't sure what to target as the plan says around the same as 3x8'/2'R but that felt a bit light. So pushed for 1:58/1:56 and that felt beatable but still tough.

MHR 178

15:28.4 4,000m 1:56.0 26
7:51.4 2,000m 1:57.8 26
7:37.1 2,000m 1:54.2 27

Rest/yoga tomorrow

Targets are always a problem when crossing between distances and times. I think Pete assumed BPP would be an unfit beginner and so 8' would be significantly less than 2k, so you were probably right to increase the pace. Watch out the other way 'though, ie taking pace from a distance piece to set target for a timed one!

Agreed.

As my 2nd spin through the plan I am being cautious at the start as my starting point is very different from 2021 when I was already rowing 10k in 40'.

[winniewinser]

BPP W3S3...6km

28hr recovery predicted by Garmin which seems a lot but maybe I'm just tired from a couple of early starts and additional garden chores. It's a fitness journey so no rush. Next thing to address is my diet....too many treats, cakes, crisps....but at least no alcohol which helps.

25:09.0 6,000m 2:05.7 19 153
5:01.9 1,200m 2:05.7 19 142
5:01.4 1,200m 2:05.5 19 152
5:01.5 1,200m 2:05.6 19 155
5:02.1 1,200m 2:05.8 19 158
5:02.0 1,200m 2:05.8 19 159

[RayOfSunshine]

BPP W3S3...6km

28hr recovery predicted by Garmin which seems a lot

Nice & steady workout.

I pay ZERO attention to my Garmin as far as recovery goes. It's so far off

[winniewinser]

BPP W3S3...6km

28hr recovery predicted by Garmin which seems a lot

Nice & steady workout.

I pay ZERO attention to my Garmin as far as recovery goes. It's so far off

Indeed....pinch of needed

[Dom82]

Week 4 completed:



The start of the week wasn't great at all: the two 6500m sessions were harder than expected with heart rate going clearly too high. Also the short intervals session felt mouch tougher than the 6 x 500 I did last week.

The two optional sessions were another story and I felt much better in both of them, as heart rate shows. Even without focusing on heart rate, in the first two steady state sessions I was just glad they were over, while in the last two I would have gladly rowed some more. I don't know the reason why similar sessions feel completely different: I have also been sleeping badly for the last couple of days so I would have expected the opposite result.

For next week, I am not sure if I will do the optional sessions, as in the last few days leg muscles are starting to feel quite stiff during the day.

[Dangerscouse]

I don't know the reason why similar sessions feel completely different: I have also been sleeping badly for the last couple of days so I would have expected the opposite result.

It is bizarre how you can react on different days, when you're expecting it to be a disaster it's a great day. Some of my best days have been on days when I almost didn't bother.