Pondering the Beginner Pete Plan

[dmuskett]

3.4 [5000m] – Aim for the same pace as you did for your 6000m in the last session, and try to speed up a little then within the last 1000m.


Time Meters Pace Watts Cal/Hr S/M HR
23:58.7 5,000m 2:23.8 118 704 18 148
4:47.1 1,000m 2:23.5 118 707 19 141
4:47.2 2,000m 2:23.6 118 706 18 146
4:48.8 3,000m 2:24.4 116 700 18 151
4:47.7 4,000m 2:23.8 118 704 18 153
4:47.9 5,000m 2:23.9 117 703 18 153

I did not follow the directions. After the big move, a busy week at work with several early mornings put me a bit behind. I was supposed to be on week 4 today. Well, the stress hit me after we got everything done, and I'm coming down with a bug. But I was not willing to do nothing, and I remembered the next optional workout from week 3 was a 5000m row. So I decided to do a nice easy 2:25 5k to just move and do something. Hopefully will be feeling better tomorrow and I want to do 3.5 and have another staredown with intervals. November is going to be so crazy anyways, won't be able to stay on the exact track, but want to make sure I don't fall out of the habit.

[Dangerscouse]

November is going to be so crazy anyways, won't be able to stay on the exact track, but want to make sure I don't fall out of the habit.

Great idea. It's always important to keep bolstering the discipline to keep doing something even if it's not what you planned to do

[AndyH]

10.3 8000m – While the second steady distance sessions are a little shorter than the first each week, aim to row the first 6000m at the same pace as the earlier row, and then gradually speed up to the end, known as “negative splitting”.

All of the pace gains from the last several weeks vanished. I guess whatever cold/virus I was fighting off is having lingering effects.

This was supposed to be a UT1 workout. I let it become an AT workout by sticking with pace instead of taking something off and keeping HR where I should have. Live and learn...

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Time	Meters	Pace	Watts	Cal/Hr	S/M 	HR	
38:39.6	8,000m	2:24.9	115	695	19	142
7:48.5	1,600m	2:26.4	112	683	18	128
7:46.8	3,200m	2:25.8	113	688	19	134
7:48.0	4,800m	2:26.2	112	685	20	143
7:44.3	6,400m	2:25.0	115	694	20	152
7:32.0	8,000m	2:21.2	124	727	22	154

10.4 [8000m] – As the last session
Was committed to keeping this as a UT2 workout, so went by HR and kept a slower pace throughout. In hindsight should have start out even slower for the first 4k meters. Will stick with this through next week until my fitness gains re-appear and I can get back to a 2:24.x

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
39:33.9	8,000m	2:28.3	107	668	17	137
7:49.2	1,600m	2:26.6	111	682	18	127
7:46.6	3,200m	2:25.8	113	688	18	139
7:52.7	4,800m	2:27.7	109	673	18	140
8:00.3	6,400m	2:30.0	104	656	18	140
8:05.1	8,000m	2:31.5	100	645	17	141

That's it for week 10 workouts. I'm headed to Chattanooga to volunteer at the Head of the Hooch Regatta.

Have a good weekend all.

[dmuskett]

[6 x 500m / 2min rest] – Look back in your training diary to week 1 when you last did this session. Start out 1second faster pace and see how you get on.

When I did this before, I flied and died. First interval 1:55, last 2:07, average of 2:01.5. So I targeted 2 minutes. Did a 5 minute 2:30 row to warm my body up, then went at it.

Time Meters Pace Watts Cal/Hr S/M HR
11:51.0 3,000m 1:58.5 210 1023 27 172
1:59.3 500m 1:59.3 206 1009 28 165
1:59.0 500m 1:59.0 208 1014 27 169
1:59.0 500m 1:59.0 208 1014 27 171
1:58.8 500m 1:58.8 209 1018 27 175
1:58.6 500m 1:58.6 210 1022 27 176
1:56.3 500m 1:56.3 222 1065 27 179

Managed to negative split the entire way, 179 is a new high for a recorded HR for me - 176 was my previous high. Definitely wanted to fall off the rower at the end.

[Sakly]

[6 x 500m / 2min rest] – Look back in your training diary to week 1 when you last did this session. Start out 1second faster pace and see how you get on.

When I did this before, I flied and died. First interval 1:55, last 2:07, average of 2:01.5. So I targeted 2 minutes. Did a 5 minute 2:30 row to warm my body up, then went at it.

Time Meters Pace Watts Cal/Hr S/M HR
11:51.0 3,000m 1:58.5 210 1023 27 172
1:59.3 500m 1:59.3 206 1009 28 165
1:59.0 500m 1:59.0 208 1014 27 169
1:59.0 500m 1:59.0 208 1014 27 171
1:58.8 500m 1:58.8 209 1018 27 175
1:58.6 500m 1:58.6 210 1022 27 176
1:56.3 500m 1:56.3 222 1065 27 179

Managed to negative split the entire way, 179 is a new high for a recorded HR for me - 176 was my previous high. Definitely wanted to fall off the rower at the end.

That's a proper way to do intervals

[PleaseLockIn]

Week 1, Day 1 of the Beginner Pete Plan
Baseline: 8:39:X 2k good effort. 4:09:X 1k some time ago, 1:59:X 500m more than 1 month ago. Inconsistent training.

5k - 23:02:X. Strong effort, but I need to be more consistent, especially when the boredom hits, and at 3500-4000 m I was questioning whether I should continue it. I had to dig in deep to finish it. I feel like I could've shaved off a few seconds, but it's fine - it's only the first day after all!

To not burn myself out (and to be consistent) I will stick to doing what is required in the Beginner Pete Plan. I will supplement using overhead press, bench press, neck curls to train the muscles not hit in rowing.

[DJ1972]

Week 5 - Session 5

Slow and steady progress with some interruptions due to some traveling.
5 sessions/week plus my weekly 1-hour squash session. 2 months in and feeling great, though some sessions may be more difficult than others. In particular, this 2x2500m, where I probably felt tired and did not recover enough.

I am satisfied with my technique in general. However, I sense that I do not get much power from the pull back (the arm pull) at the end of the drive. If I apply it well (to my beliefs), I can knock 3 to 5 second off a lazy drive. I was expecting a lot more.

[PleaseLockIn]

1.1 [5000m] – The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and efficiency. Use the single distance pieces to work on the different elements of the stroke you read about in the technique section. Aim for a feeling of smooth acceleration through the drive, and to be slow and relaxed during the recovery.

23:02:X 5k done, at 25r. It's still somewhat difficult in the mental aspect to have good technique in the 3500-4000m part, but just remembering legs-abs-arms and the stroke kept me from being bored. My splits weren't too consistent, but at least it is around the ~2:18/500m range. The toughest part was the mental aspect, not the physical aspect.

As a beginner with a mediocre fitness background and inconsistent training for 1.5 months of rowing, I'm okay with this time. The only problem is that I am underachieving in long distance rowing, versus Paul's Law.

[iain]

...As a beginner with a mediocre fitness background and inconsistent training for 1.5 months of rowing, I'm okay with this time. The only problem is that I am underachieving in long distance rowing, versus Paul's Law.

Paul's Law is an average. Shorter lighter rowers tend to actually row faster than this suggests for longer rows. That said, it depends upon how your strength compares with your fitness. Unless you come from an endurance sport, it is likely that you will have more to gain in fitness and so the "under performance" on longer rows is to be expected. The good news is that in the long term this is more easily addressed (just requires you to put the metres in).

You do need to get into a rhythm with good technique. Yes we all get a bit sloppy as we tire, but the intention is to make good technique the default that does not require concentration to maintain.

[winniewinser]

BPP W23S1 - 10k....started at R20 and then slowed it down for the second half. With previous back concerns I was pushing my luck and if I do want to complete the plan I'm going to have to be very careful. May be the time to bail on the plan and spend some time doing different sessions

40:48.8 10,000m 2:02.4 191 956 19
5:06.0 1,250m 2:02.4 191 956 20
5:04.6 2,500m 2:01.8 194 965 20
5:03.1 3,750m 2:01.2 196 975 20
5:02.9 5,000m 2:01.1 197 977 20
5:07.1 6,250m 2:02.8 189 949 19
5:07.6 7,500m 2:03.0 188 946 19
5:08.5 8,750m 2:03.4 186 941 18
5:09.0 10,000m 2:03.6 185 937 18

[Sakly]

BPP W23S1 - 10k....started at R20 and then slowed it down for the second half. With previous back concerns I was pushing my luck and if I do want to complete the plan I'm going to have to be very careful. May be the time to bail on the plan and spend some time doing different sessions

40:48.8 10,000m 2:02.4 191 956 19
5:06.0 1,250m 2:02.4 191 956 20
5:04.6 2,500m 2:01.8 194 965 20
5:03.1 3,750m 2:01.2 196 975 20
5:02.9 5,000m 2:01.1 197 977 20
5:07.1 6,250m 2:02.8 189 949 19
5:07.6 7,500m 2:03.0 188 946 19
5:08.5 8,750m 2:03.4 186 941 18
5:09.0 10,000m 2:03.6 185 937 18

If you face back problems frequently when ramping up the distance and/or pace, it is probably time to incorporate core work for stabilization and not bailing out from the plan

[Dangerscouse]

If you face back problems frequently when ramping up the distance and/or pace, it is probably time to incorporate core work for stabilization and not bailing out from the plan

Agreed. Treating the cause rather than trying to find a remedy is always the best course of action.

The good thing about isometric exercise is that it doesn't always have to be as taxing as weight training, it's easy to do from home and can be done after every training session. Modern life is a curse on back health, and whilst it's not totally avoidable to hurt your back, it's definitely something that can be minimised.

[winniewinser]

If you face back problems frequently when ramping up the distance and/or pace, it is probably time to incorporate core work for stabilization and not bailing out from the plan

It had been OK for a while but I think a couple of stupid lifting situations have aggrevated things.....plus a change in mattress which is now settling down. BUT.....core work should be on my workout plan ....I've even let my Yoga slip recently.

Agreed. Treating the cause rather than trying to find a remedy is always the best course of action.

The good thing about isometric exercise is that it doesn't always have to be as taxing as weight training, it's easy to do from home and can be done after every training session. Modern life is a curse on back health, and whilst it's not totally avoidable to hurt your back, it's definitely something that can be minimised.

Bad back is somewhat hereditary in my family too.

I think in general, and I think someone else mentioned it on this thread, the plan tends to get repetitive through the last 3rd and I've not got the urge to complete it really. Can't really say I fancy a 2k at the end as a benchmark either. So maybe it's general malaise as to where to go with it next. We'll see if I can muster the enthusiasm for an 8x500 later

[Sakly]

If you face back problems frequently when ramping up the distance and/or pace, it is probably time to incorporate core work for stabilization and not bailing out from the plan

It had been OK for a while but I think a couple of stupid lifting situations have aggrevated things.....plus a change in mattress which is now settling down. BUT.....core work should be on my workout plan ....I've even let my Yoga slip recently.

Agreed. Treating the cause rather than trying to find a remedy is always the best course of action.

The good thing about isometric exercise is that it doesn't always have to be as taxing as weight training, it's easy to do from home and can be done after every training session. Modern life is a curse on back health, and whilst it's not totally avoidable to hurt your back, it's definitely something that can be minimised.

Bad back is somewhat hereditary in my family too.

I think in general, and I think someone else mentioned it on this thread, the plan tends to get repetitive through the last 3rd and I've not got the urge to complete it really. Can't really say I fancy a 2k at the end as a benchmark either. So maybe it's general malaise as to where to go with it next. We'll see if I can muster the enthusiasm for an 8x500 later

Rowing in itself is very repetitive, so can be boring. PP builds up to a specific target, so it is to be expected also have repetitive character, to see the improvement over time. I think that's the beauty of every sport
If you don't target a new 2k baseline/PB, it's fine to bail out on the plan and do other stuff. This is the reason why I don't follow a plan at all - I have no specific targets and do rowing as my second staple in sports. Mainly long slow stuff to be able to perform well on the gym stuff, but spice it up with the known challenges like CTC or team challenge.
Regardless of your goals/targets, you need to incorporate exercises which target your weakness. It will help in all cases, rowing, training, daily life.
Many times back issues are related to wrong breathing during load.

[AndyH]

11.1. 10000m – You should feel very good about yourself after this one. Double the distance of your first session back in week 1.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
49:02.3	10,000m	2:27.1	110	678	19	147
9:46.2	2,000m	2:26.5	111	682	19	144
9:40.0	4,000m	2:25.0	115	695	20	147
9:47.5	6,000m	2:26.8	110	680	20	149
9:57.3	8,000m	2:29.3	105	661	19	146
9:51.3	10,000m	2:27.8	108	672	20	150