Pondering the Beginner Pete Plan

[AndyH]

Thanks for the input. I'll try it out for the remainder of this week and for next week and compare the workouts to previous.

My only reason for changing is experimenting....club coach had mentioned 120 should do best at simulating feel on the water.

re My happy spot of around 118 I feel I am more smooth and less rushed but can achieve the same pace. Of course for all out TT attempts it's different.

What's different for an all out TT attempt?

Andy

For a TT I am all over the shop....especially at the end so my form is more akin to a fish on a bank .....so I am not really thinking about the time spent on drive/recovery but just going at it hell for leather.

I do raise the DF for 500m and shorter....pushing it 130+ cos the flywheel needs to be slowing down quicker when rating higher and higher (35+)

All personal preference though.

Helpful - thanks!

[AndyH]

Week 18 for me on the BPP and having avoided this one on Tuesday it had to be despatched today. Target was 1:52.5 from 3x2km a few weeks ago but anything under 1:53 really.

30:01.8 8,000m 1:52.6 245 1143 27
7:31.3 2,000m 1:52.8 244 1138 27
7:31.2 2,000m 1:52.8 244 1139 28
7:31.3 2,000m 1:52.8 244 1138 28
7:28.1 2,000m 1:52.0 249 1156 29

Can't say this was enjoyable and there were thoughts of stopping after 3 but I got through it. Looking back at 2019 when I went through the BPP I did these around 1:52.3 so pretty happy to be closed to that. Maybe my longer stuff is progressing but I do feel the faster shorter sessions are well behind.

Wow - that's some solid work!

I can't imaging holding sub 2:00 pace like that. Well done!!

[AndyH]

Well, I listened to some advice and did not move onto week 2.

Did a 5k this morning:

Time Meters Pace Watts Cal/Hr S/M HR
24:55.5 5,000m 2:29.5 105 660 21 162
4:58.3 1,000m 2:29.1 105 663 22 150
5:01.6 2,000m 2:30.8 102 651 21 161
5:01.4 3,000m 2:30.7 102 651 21 164
5:01.0 4,000m 2:30.5 103 653 21 168
4:53.2 5,000m 2:26.6 111 682 22 171

Is this 1.1? I don't know. During the first 1k I was okay, the second I was thinking "I might not finish", during the third I was thinking that my last splits would be 2:35, and then at the end I felt pretty solid and managed to get a 2:27 last k. Finally figured out how to get my apple watch heart rate talking to ergdata. Trying to figure out what I should be at before I move on to week 2.

Im sure others with more experience will comment. My novice .02: The distance pieces are meant to be done as "easier", aerobic endurance training. Given your heart rate on these, it looks like you're going really hard, although I could be way off base if you have a high max hear rate.

Any idea what your actual max HR (actual, not something from a repeatedly disproven formula) and resting HR are?

Just as an example, my Max HR is 179 and Resting HR is 46. My target HR ranges are up to 139 if I want this as an easier workout (UT2) or 152 if I want it as slightly more challenging but still aerobic (UT1).

[dmuskett]

In the 10 days that I have had an apple watch, 175 is the highest I have recorded. Resting is around 65. I definitely would not characterize the 5k I did this morning as "easier".

[AndyH]

5.4 [20min] – On these supplementary sessions judge by how you feel, and how hard you’ve worked on the other sessions. If you’re pretty tired still from the last session, but want to train, just concentrate on technique, and don’t worry about the pace. At this stage all technique work is good. If you feel good, go for 1 to 2 seconds faster pace than you did for the 7000m rows this week.

Feeling good and recovered, so targeted 2:24.04, :02 faster than recent 7k pace. Plan was for a UT1 workout, although I barely made it into UT1 territory the last few minutes. Easily could have pushed the pace by a few more seconds, but wanted to stick to the workout as written knowing harder workouts are coming in future weeks.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
20:00.0	4,158m	2:24.3	116	700	22	133
4:00.0	832m	2:24.2	117	701	22	118
8:00.0	834m	2:23.8	117	704	22	131
12:00.0	832m	2:24.2	117	701	22	137
16:00.0	828m	2:24.9	115	695	22	138
20:00.0	832m	2:24.2	117	701	23	143

[winniewinser]

Wow - that's some solid work!

I can't imaging holding sub 2:00 pace like that. Well done!!

Thx Andy

The 4min rests were most welcome

[iain]

Did a 5k this morning:

Time Meters Pace Watts Cal/Hr S/M HR
24:55.5 5,000m 2:29.5 105 660 21 162

During the first 1k I was okay, the second I was thinking "I might not finish", during the third I was thinking that my last splits would be 2:35, and then at the end I felt pretty solid and managed to get a 2:27 last k.

Useful exercise and well done to finish quicker after going through "the normal" mental issues of a TT. However, this is too hard to maintain while increasing interval speed and distance. I suggest that next 5k you try and hold a consistent 2:35 at R18, a slight increase in power per stroke but an easier pace. That will force you to concentrate on keeping the stroke strong. Try not to pause, just crawl back up the slide to reduce the rating.

[Rowan McSheen]

I had been sitting in a car for 2 hours prior driving away from a hurricane.

This is Hurricane Helene? We get some windy days here in Cornwall but nothing like that. I hope you managed to outrun her.

Week 5/1 -- 7000m at UT2.



On the basis of previous rows this should have come in at 2:18 to 2:19 but severe hr drift from midway on indicates that I'm not fully over that cold yet. But since this was a low intensity session I carried on. Had it been anything faster I might have put it off for a better day. Oh well, onwards and upwards.

[AndyH]

Lost power from the storm. Nice being able to get in a workout w/ no power!

5.5 [2 x 10min / 2min rest] – Just aim for a similar pace to the last session.

Target was 2.24.4

Heart rate was up a little bit since I didn't have a fan on me for this workout. Good UT1 effort.

Onwards to week 6....

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
20:00.0	4,161m	2:24.1	117	701	22	146
10:00.0	2,081m	2:24.1	117	702	22	141
r: 2:01	231m						
10:00.0	2,081m	2:24.1	117	702	22	151

[Rowan McSheen]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
20:00.0	4,161m	2:24.1	117	701	22	146
10:00.0	2,081m	2:24.1	117	702	22	141
r: 2:01	231m						
10:00.0	2,081m	2:24.1	117	702	22	151

<admires the consistent pacing>

[winniewinser]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

[Sakly]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

These intervals give you the best results
Well done!

[winniewinser]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

These intervals give you the best results
Well done!

Yep...this is the money right here.... coulda quite easily have just done an easy 30' or 10k but this was scheduled so...

[alex9026]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

Great work and very strong finish. Talking yourself out of those thoughts is half the battle!

[Dangerscouse]

BPP W18S4 - 4x1km/3'R target 1:48.3 from W13.

14:22.1 4,000m 1:47.7 280 1262 28
3:35.7 1,000m 1:47.8 279 1260 28
3:35.8 1,000m 1:47.9 279 1258 29
3:35.9 1,000m 1:47.9 278 1257 29
3:34.6 1,000m 1:47.3 283 1275 30

Hurt a bit this one and I had thoughts of stopping after the 2nd let alone the 3rd...dug pretty deep for the fast last.

It's so easy to tell someone that they've got to keep going, but we all know it's totally different when you're the one enduring it. Well done Al