Pondering the Beginner Pete Plan

[badge48]

W2s1

Splits
Time Meters Pace Watts Cal/Hr S/M
24:41.0 5,500m 2:14.6 143 793 19 127
4:59.2 1,100m 2:16.0 139 778 21 117
4:54.7 2,200m 2:13.9 146 801 20 126
4:55.2 3,300m 2:14.1 145 798 19 131
4:56.7 4,400m 2:14.8 143 791 19 132
4:55.3 5,500m 2:14.2 145 798 20 134

Tried Ergzone and liked it

[fancyoats]

W14S2 3x2000m/2min



Ended up very similar to the Saturday session. Except on Saturday I got to lay around like a loaf afterward and today I have to go to work all day.

RH 77% - practically a desert!

[Dangerscouse]

Random 2K: 8:41.2 at 24s/m
W1S1: 5k in 22:53.7 at 23s/m
W1S2: 6x500 in avg 2:01.5 at 26s/m

Hoping that posting here will help me hold myself accountable. I’m a beginner, and not in shape. Virtually no athletic background unfortunately. Been following some YouTube videos to learn the basics. 43M / 5’10 / 175lbs.

They're decent results for someone with no sports background and in their 40s.

[Rowan McSheen]

W4 S5 2 x 2,500m. Instrux say to go 1 sec/500m quicker than most recent 6,000 but that seemed undemanding. I changed it to hold the pace of last week's 2 x 2,000m until the 2,000 marker and then speed up by 2 secs/500 to the finish (the 2 x 2,000m was hold the pace to 1,500m and then speed up). The plan seems to have a profusion of similar workouts, 8 or 10 minutes or 1,500 or 2,000 or 2,500 metres, so I'm trying to insert some variety instead of just cranking them out at a single pace. This turned out to be a good mid-tier session.

Anyway:



I noticed that my drag factor was a bit low at 95. I raised it to 105. First impressions, subjective and not at all empirical, are that it was a little heavier to get going but once I had the momentum it seemed a little easier.

[Rowan McSheen]

Random 2K: 8:41.2 at 24s/m
W1S1: 5k in 22:53.7 at 23s/m
W1S2: 6x500 in avg 2:01.5 at 26s/m

Hoping that posting here will help me hold myself accountable. I’m a beginner, and not in shape. Virtually no athletic background unfortunately. Been following some YouTube videos to learn the basics. 43M / 5’10 / 175lbs.

They're decent results for someone with no sports background and in their 40s.

Indeed. Welcome flabby. By the end of the plan you'll be able to change your username to ripped!

[fancyoats]

W14S3 4x8:00/2:00rest
target pace was 2:25.5 from the 2x15:00 last week.



Slept terribly last night. So much going on at work that my mind was just constantly shuffling it around and wouldn't let me rest. I was almost tempted to get out of bed an go erg at 2AM. I wonder if that would have helped.

RH: 82%

[flabby100]

W1S4: 2x17mins at 145bpm heart rate. Just trying to get some seat time in.

W2S1: 5.5k in 25:38. Stopped caring about pace because I am trying to figure out how to stop opening my back early. Mixed in some reverse pick drills. I cannot seem to figure it out. Infuriating.

[Dangerscouse]

W2S1: 5.5k in 25:38. Stopped caring about pace because I am trying to figure out how to stop opening my back early. Mixed in some reverse pick drills. I cannot seem to figure it out. Infuriating.

Good plan: pace will follow good form.

Do you open your back before the handle passes your knees?

[fancyoats]

W14S4 30 min row



RH 85%

[Rowan McSheen]

W5 S1 7,000m, UT2.



The idea was to hold the pace of the previous 6,500m UT2 row and hopefully hr would rise to near the top of the band towards the end, rather than have to ease off to keep it within the band. All went fine and slightly quicker overall too.

[flabby100]

W2S1: 5.5k in 25:38. Stopped caring about pace because I am trying to figure out how to stop opening my back early. Mixed in some reverse pick drills. I cannot seem to figure it out. Infuriating.

Good plan: pace will follow good form.

Do you open your back before the handle passes your knees?

Most definitely.
https://imgur.com/a/HlgICF5
https://imgur.com/a/m3hjvlL

[Dangerscouse]

Do you open your back before the handle passes your knees?

Hhmm, I'm not convinced that your technique is bad. There's a slight disconnect between the phases, which is normal, but it's certainly not bad.

The fluency of the motion will come with practice, but I've seen a lot worse early back openings and I'd stop overthinking it.

There are only small losses from some issues that aren't worth bothering about, given the stress and it can give you when you could just be enjoying what you're doing and it will possibly resolve itself over time

[flabby100]

Do you open your back before the handle passes your knees?

Hhmm, I'm not convinced that your technique is bad. There's a slight disconnect between the phases, which is normal, but it's certainly not bad.

The fluency of the motion will come with practice, but I've seen a lot worse early back openings and I'd stop overthinking it.

There are only small losses from some issues that aren't worth bothering about, given the stress and it can give you when you could just be enjoying what you're doing and it will possibly resolve itself over time

Thank you that’s very helpful.

[Rowan McSheen]

W5 S2 4 x 800m with 2-min recoveries.



I aimed to hold the average pace of the W2 750m reps (2:04.6) for the first three and faster on the fourth. These and the 1,000m reps are the ones I like the least, always seem to struggle on them and it's possibly a psychological thing. But these went better than expected and I found myself easing off at times to avoid getting too far ahead of myself. Stroke rate overall and pace of the final rep might indicate that there's more yet in the tank.

[fancyoats]

W14S5 8x500m/2:00min

Target for the first 7 reps was 2:10.6 then faster on the last one



RH 75% - pretty dry.

Ergdata seems to have lost the graphs for heart rate, pace and stroke rate - the "interval analysis". They were there right when I finished, then when I went back, poof, gone. Bummer.

Now I get to lay around like a loaf the rest of the weekend. Hopefully ill get some naps in to make up for the terrible sleep I've had this past week.