Pondering the Beginner Pete Plan

[Rowan McSheen]

Seemed easy peasy, so maybe I'm missing something?

This is why I'm reworking the plan to suit myself this time round. I would expect to do this session rather quicker than the preceding 8,000 metres, given that it's about half the duration and with a break in between. Maybe something like 24 spm and/or 5k pace. I suspect that Pete assumes a faster pace and greater effort on the steadies than we're providing. He says in the second week that "it’s very likely now that 20min is less than it took you to row the 5500m this week". Like yeah, right ...

On the other hand, nothing wrong with the occasional easy peasy session --- it might have been a tough one when you started out.

It's all good!

[fancyoats]

I suspect that Pete assumes a faster pace and greater effort on the steadies than we're providing. He says in the second week that "it’s very likely now that 20min is less than it took you to row the 5500m this week". Like yeah, right ...

On the other hand, nothing wrong with the occasional easy peasy session --- it might have been a tough one when you started out.

It's all good!

Well it took me 28+ minutes to do that 5500m but then again I don’t consider myself to be in the same category or class as most of you tall, fit, men who have been rowing for years and years. While I do have some rowing experience from high school crew, I am basically starting from nothing, fitness-wise.

[mitchel674]

W1 S3 of the "BPP reimagined" -- 5,000m done at UT1, which for me is 120-130 bpm. Pitched for 2:15 and finished with 2:14.8 and 22 spm, hr in the mid-120s most of the way. Had to ease a little in the final 1000 to avoid drift so this pace will probably fade slightly as the distances increase.

Going forward the idea is to do the steadies alternating at UT2 and UT1.

Warm here today at 24 degrees but Sahara-like 65% humidity!

Stu, welcome back!!

[Rowan McSheen]

Stu, welcome back!!

Thank you Sir! Good to be back. There's not many rowing plans out there so after a spell on the dark side I gravitate back to here, albeit tweaking it for my own purposes.

... most of you tall, fit, men who have been rowing for years and years ...

Well, I guess one out of three isn't too bad a strike rate

Anyhoo ... W1 S4 of the "BPP reimagined": 20 minutes done at UT2, which was just the job for tired legs after a hard 7-mile road race yesterday. Came in a wee bit quicker than S1 but it was a shorter distance.

[fancyoats]

W10S1 9500m
I tried to do this just like the 8000m pieces that have been feeling good. Seemed to work out pretty well. Excited to take my first crack at the 10k next week.


New max observed HR: 184

89% RH

[mitchel674]

W10S1 9500m
I tried to do this just like the 8000m pieces that have been feeling good. Seemed to work out pretty well. Excited to take my first crack at the 10k next week.


New max observed HR: 184

89% RH

You cranked it up with 1000m to go. A lot left in that tank!

[Ombrax]

You cranked it up with 1000m to go. A lot left in that tank!

Like Fancyoats, I find it easier to go with negative splits and push the last 1k or so. Otherwise, I risk looking at the PM about halfway through only to find myself thinking "There's no way I'm going to make it to the end at this pace."

Typically before starting a workout I add a few seconds to my current average pace for that distance and do the first 1k or so there. If I'm feeling good I'll push it a bit, and go from there. If I only feel so-so I keep it at that pace, then near the end I'll see what's left.

[fancyoats]

You cranked it up with 1000m to go. A lot left in that tank!

Why yes, thank you for noticing.

I gather there are differing opinions about speeding up at the end of steady state pieces. I think I remember hearing Travis Gardner say not to do it, that it’s counterproductive and doesn’t give the training stimulus of either the slow or the fast. I can see the logic in that. Is there an argument *for* speeding up? (Not the gradual half-second negative splits, but the real boost of the final 1k). Other than it’s fun and I just want to? Because that’s kind of where I’m landing

[Ombrax]

Plain old physics says it makes more sense to maintain a steady state, and minimize the time at higher power levels, but my brain doesn't really agree with that. IMO it's more rewarding to push a bit harder at the end.

[fancyoats]

W10S2 3x2000/4min



Seems I'm always either over or underestimating my capabilities when it comes to these intervals. Instructions say to target 1 sec faster than the 3x2000 in week 6 which I had done at 2:24.3, then go all out on the final rep. I thought to myself "oh I'm better than that now, I can do better" but I basically repeated my previous fly and die session. So annoyed with myself.

Bright side is that I still came in under the target for all 3? I guess?

also, 95% RH. I ordered myself a better fan but it won't arrive til Friday.

[Dangerscouse]

Seems I'm always either over or underestimating my capabilities when it comes to these intervals. Instructions say to target 1 sec faster than the 3x2000 in week 6 which I had done at 2:24.3, then go all out on the final rep. I thought to myself "oh I'm better than that now, I can do better" but I basically repeated my previous fly and die session. So annoyed with myself.

Bright side is that I still came in under the target for all 3? I guess?

also, 95% RH. I ordered myself a better fan but it won't arrive til Friday.

Imo, the target pace is really important and you'll be far better served in sticking to target and hammering the final one. Delayed gratification and continual improvement are the aim of the game, otherwise you just don't know where you actually are, compared to where you think / hope you are.

[fancyoats]

Imo, the target pace is really important and you'll be far better served in sticking to target and hammering the final one. Delayed gratification and continual improvement are the aim of the game, otherwise you just don't know where you actually are, compared to where you think / hope you are.

You’re right, of course. It’s a touch embarrassing for me to be wrong so often and so publicly. But I’m still here and I’m still trying. And I *have* made progress over these 10 weeks, I know I have.

[Dangerscouse]

You’re right, of course. It’s a touch embarrassing for me to be wrong so often and so publicly. But I’m still here and I’m still trying. And I *have* made progress over these 10 weeks, I know I have.

Don't be so hard on yourself. I've made more mistakes than you'll possibly ever do!! Mistakes are good too as they keep you thinking, analysing and assessing.

Ego dictated decisions are a continual possibility so you just need to minimise them as much as you can, but it's all very normal and part of the process. The public element of it all is a useful way to keep you under control as you feel some sort of camaraderie and responsibility to do what you need to do.

You definitely have improved, and continue to do so, so this is all that really matters. What we're discussing may not actually be that detrimental to you, as everyone is different and respond differently. Finding what works for you is the key to it all.

[p_b82]

You’re right, of course. It’s a touch embarrassing for me to be wrong so often and so publicly. But I’m still here and I’m still trying. And I *have* made progress over these 10 weeks, I know I have.

Don't beat yourself up - learning pacing is actually really tough as you start; as those few extra watts get cranked out it can really suddenly hit you how much harder you're going after the first 2mins or so; my CV side is still a lot weaker than my strength side and so I still have to be very careful

I went out 5s above target on a 5min piece and was barely able to hang on at the end just last week - we've all done it!

[Rowan McSheen]

W1 S5 of the "BPP reimagined" - 2 x 10 mins, 2-min rest.

For my purposes at least, the original pacing advice for this session is undemanding. So I reworked it as 1st rep shoot for midpoint between pace of last 500m reps and last UT2 row (= about 2:12), and 2nd rep for slightly better pace and hopefully slightly slower spm.

Done at 2:11.9 at 26 spm and 2:11.5 at 25 spm. A lively but not killer session to end week 1. I enjoyed it.