Pondering the Beginner Pete Plan

[Joris]

So, on to my hybrid week... Week 6.1 7.5k SS - after my illness shortened week last week I couldn't complete Week 5 until yesterday, some 3 days "late". I toyed with whether to do one of the optional rows but I felt like doing more than 20 minutes so decided to skip to Week 6, 3 days late/4 days early depending on how you look at it.

I just do all the sessions week by week, but not necessarily in the same order and not necessarily within the time frame of one week.
For me this works well, since it doesn't generate extra stress to keep up with the program. And since I'm not in a rush to complete the program, I prefer to do all the sessions, rather than skip many of the optional sessions.

Intervals tomorrow - 3x2,000m. Last interval at this distance was only 2 intervals, but the guidance said to go at SS pace which I found far too easy and sped up the second one considerably ( 2.19.9 & 2:07.4 - 2:13.7 avg). Not sure what to aim for. Might try 2:10 and see what happens....

I actually had an average of 2:13 on this session (like you achieved it on your previous 2k session).
And I aimed as well for 2:10 on the next 2k session, although for me, there was no an extra rep included. In the end I achieved 2 x 2:10 + final rep at 2:08. So yes, give it a try at 2:10! It will for sure be a challenge.

[iain]

Intervals tomorrow - 3x2,000m. Last interval at this distance was only 2 intervals, but the guidance said to go at SS pace which I found far too easy and sped up the second one considerably ( 2.19.9 & 2:07.4 - 2:13.7 avg). Not sure what to aim for. Might try 2:10 and see what happens....

Nice session Joris.

Nomark, if you found a 7k at 2:20 tough, then 6k at 2:10 will be really tough even with a couple of breaks! We all find a little something in the last interval, so you shouldn't take the 2:07.4 as representative. I would say 2:12 would be a better target as the key is to complete the session without getting slower. Then if the second goes well you can push the last one to try and beat the final one from before. Long intervals are a whole different beast to short intervals and I suspect that rating up much higher than the 23/4 you trialled will take its toll.

[Nomark]

.

In week 7 I rowed 5 x 2:02 + final rep at 1:55. Since there was a wide gap between the last rep and the other reps, I aimed for a faster pace of 1:59 this time.

Result:

• 1:58.67
  1:59:24
  1:59.00
  1:58.84
  1:58.96
  1:59.78
  1:55.20

So after the 4 x 800m, this was my second interval session to go below 2:00. Up to the next one.

Amazing Joris - every rep under 2 minutes #SquadGoals

The improvement is very inspiring and motivating for me. Keep it up!
I hope to join you in a week or 2

But first, I have news...

- when I didn't know what I was doing I had the vague aspiration to do an 8minute 2k. I

Smashed it

Week 6.2 - 3x2k, 4minute rest.

Code: Select all

Time	Meters	Pace	Watts	S/M		
25:18.0 6,000m	2:06.5	173	26
8:40.3  2,000m	2:10.0	159	26
8:40.4	2,000m	2:10.1	159	25
7:57.3	2,000m	1:59.3  206	27

Decided to go for 2.10 and it was relatively easy. I was well under for most of each piece (2.07ish) and almost coasted home. I think doing a 7k at 2.15 somehow made 2k at 2.10 feel like an easy task. Then I decided to go for it on the last one and reached the promised land. Sub 8 minute 2k. Listening to the prodigy and (if I'm honest because I'm vain) picturing myself telling you lot helped me push through the pain. Unfortunately it was a terrible 2k. Going at 1.50 for the first 500, then 1.55-2 05 for the next thousand, going hard (1.50) for another hundred before backing off to 2.10-2.15 for the next 200m and then holding on for dear life on the way home. Big waste of energy and the pace graph is utterly ridiculous. But the key thing is I did it! I can't believe how much fitter this plan has made me in a month. Love it! Onto the next!

Nomark, if you found a 7k at 2:20 tough, then 6k at 2:10 will be really tough even with a couple of breaks! We all find a little something in the last interval, so you shouldn't take the 2:07.4 as representative. I would say 2:12 would be a better target as the key is to complete the session without getting slower. Then if the second goes well you can push the last one to try and beat the final one from before. Long intervals are a whole different beast to short intervals and I suspect that rating up much higher than the 23/4 you trialled will take its toll.

This is probably very good advice. Luckily(!) I didn't see it till just now lol. I'm not sure what happened today. I started off exactly as you described, thinking "wow, 6,000m of this is going to be tough at any pace", but after the first 1k of the first rep everything clicked. I think accidentally putting too much power at slow rates in my SS for a week or 2 really helped me, and then yesterday backing off at a higher rate helped me rate up, so accidentally it all came together today. The first 2 reps flew by and felt like a hard warm-up almost, especially after a 4 minute bteak. Although, I almost couldn't undo the foot straps after the last interval before I slid off the machine like a sack of spuds, but that's the mark of a good interval, right?

[iain]

Congratulations Nomark, glad you didn't see my suggestion! I didn't look back at your 2:15 and was judging this on the recent slower 7.5k. Next time you will be faster on he first 2 so will need to pace he final one better to repeat the feat. I am always amazed how much faster I can usually go on the last even when the penultimate one has almost broken mSlowing a little in the middle is acceptable, but as you pointed out 10S+ pace swings are not a great idea!

[Nomark]

Congratulations Nomark, glad you didn't see my suggestion! I didn't look back at your 2:15 and was judging this on the recent slower 7.5k. Next time you will be faster on he first 2 so will need to pace he final one better to repeat the feat. I am always amazed how much faster I can usually go on the last even when the penultimate one has almost broken mSlowing a little in the middle is acceptable, but as you pointed out 10S+ pace swings are not a great idea!

Thank you. Very happy today.

The 2:15 7k was too fast for me as a steady state, just me taking some frustration out after a cold bug, but the fact that I did it and it wasn't all out gave me great confidence for the 2k.

I'm still learning pacing with each row. The first interval I went out way too hard (for 5 strokes or so, not for long) thinking I needed to get to a 2:10 split and ending up at 1.45!

Hopefully this picture link works and you can see the pacing. You can almost see me gritting my teeth for a few strokes every ten. It was definitely a case of pushing as much as I could then having to rest a bit, then seeing the split drop and bracing for a few big strokes, and repeat lol. Hopefully now I know I can do it I will be able to hold a steadier pace rather than just trying to keep the split under 2 minutes for as long as possible.

https://imgur.com/a/YSojEP2

[Dangerscouse]

Listening to the prodigy and (if I'm honest because I'm vain) picturing myself telling you lot helped me push through the pain.

Well done. Music is a great analgesic, and having some external motivation is a great method of powering through the pain.

There's nothing vain about getting support and congratulations from fellow ergers. It's a very esoteric sport, so we all know what it takes to really stretch yourself to achieve a big PB

[Joris]

But first, I have news...

- when I didn't know what I was doing I had the vague aspiration to do an 8minute 2k. I

Smashed it

Week 6.2 - 3x2k, 4minute rest.

Code: Select all

Time	Meters	Pace	Watts	S/M		
25:18.0 6,000m	2:06.5	173	26
8:40.3  2,000m	2:10.0	159	26
8:40.4	2,000m	2:10.1	159	25
7:57.3	2,000m	1:59.3  206	27

Decided to go for 2.10 and it was relatively easy. I was well under for most of each piece (2.07ish) and almost coasted home. I think doing a 7k at 2.15 somehow made 2k at 2.10 feel like an easy task. Then I decided to go for it on the last one and reached the promised land. Sub 8 minute 2k. Listening to the prodigy and (if I'm honest because I'm vain) picturing myself telling you lot helped me push through the pain. Unfortunately it was a terrible 2k. Going at 1.50 for the first 500, then 1.55-2 05 for the next thousand, going hard (1.50) for another hundred before backing off to 2.10-2.15 for the next 200m and then holding on for dear life on the way home. Big waste of energy and the pace graph is utterly ridiculous. But the key thing is I did it! I can't believe how much fitter this plan has made me in a month. Love it! Onto the next!

Congratulations! Amazing result.
Your goal was to do a 2k under 8 minutes and you achieved it already within a few weeks.
And on top of that you did two 2k's before and didn't pace the last rep optimally. So without a doubt there is still great potential to go much faster. Well done.

It gives me aspiration to also try a 2k under 8 minutes. Fortunately for myself I will have to wait a few more weeks before the next 3 x 2k interval will be popping up, because no way I would be able to do it yet, at least not when doing first two other reps a decent pace.

Today I started week 11, but due to time pressure I chose the shortest session of the week, namely day 4 - 25 minutes.
Rowed it at 2:20, so somewhere in between steady state and interval tempo.

For the rest of the year I will be away most of the time, so this might have been my last session for 2024. Or maybe I can pop in one or two more sessions, but that's uncertain.
So that's why I'm wishing all of you guys already a happy new year and ambitious (rowing) goals for the new year.

Back to regular training and posting in 2025!

[Chico64]

Hi folks,

I'm 64 years old slightly overweight ( enjoy my food ) and wish to start on this programme. I have been rowing for about 2 and half years but on a cheap magnetic rower. I was comfortable on intermediate rows but now I have bought myself a new Concept 2 rower and I have found this erg to be a different beast all together. First thing i did was adjust my drag factor to 118 to start with and it feels better. My question is....I have read the BPP but at no point does it talk about stroke rate and pace. I feel that I'm starting from the beginning once again on this erg as I'm still not feeling comfortable. What do you suggest for stroke rates and pace for a new starter? I am rowing to loose a little weight (I will be reducing intake), keep moving and health.

Your help will be greatly appreciated.

Cheers from down under.

[PleaseLockIn]

Hi folks,

I'm 64 years old slightly overweight ( enjoy my food ) and wish to start on this programme. I have been rowing for about 2 and half years but on a cheap magnetic rower. I was comfortable on intermediate rows but now I have bought myself a new Concept 2 rower and I have found this erg to be a different beast all together. First thing i did was adjust my drag factor to 118 to start with and it feels better. My question is....I have read the BPP but at no point does it talk about stroke rate and pace. I feel that I'm starting from the beginning once again on this erg as I'm still not feeling comfortable. What do you suggest for stroke rates and pace for a new starter? I am rowing to loose a little weight (I will be reducing intake), keep moving and health.

Your help will be greatly appreciated.

Cheers from down under.

When I started the BPP after months of random things, procrastinating and not living up to potential, I went too fast on the SS and too slow on the intervals.

Imo you should perform the long rows at UT2 pace (up to RHR + 70% of range from MHR to RHR) or even 50-55% of your 2k TT watts. Or 59-65% of your 5k TT watts.
The 6x500m 2R should be performed at 2k TT pace.

If you think it's too easy, you could always jump early to the Pete Plan 5k or even the Pete Plan, but be warned—it's a large step up.

If you have an ankle sprain... better take the rowing very easy if you do it at all, steady state or less. Alternatively you could replace some steady state with cycling if ankle sprains get bad enough (if you still can train)

Today i did some skierg and some row-erg... but that ankle sprain did hurt. At least I held myself together.

[Dangerscouse]

My question is....I have read the BPP but at no point does it talk about stroke rate and pace.

Pace is trail and error, but start cautiously and always give yourself room for improvement. You'll gain far more feeling capable of doing more than feeling destroyed every session and not knowing how you're going to progress.

Stroke rate is quite subjective, as it is just a means to an end. IIRC, Pete recommends up to r24 for steady state sessions, but there's big benefits in mastering as low as r18 and up to r30 for all the different sessions.

You'll probably find a sweet spot for stroke rate that you feel most efficient, which may be higher or lower, use this as your guide and then slowly try to master up and down from that point. For now, I'd concentrate more on understanding technique as that is vital to make good progress

[iain]

Chicco, the BPP is a transition plan designed to help people get the necessary fitness to tackle the full on 2k plans. In particular it provides for a gradual progression from 5k to 10k in a session while gradually introducing both long and short intervals. If someone struggles to complete a 5k, then they should do it at a pace they believe that they can complete it without slowing down. However if the rower can already push the pace on a 5k, then they should do it at a pace that they could complete a 10k at. Much depends on how many sessions the individual is doing and how fast they recover. The 5k+ sessions should not leave you exhausted, but if you haven't done much recently you might get DOMS. Unfortunately with a wide range of fitness states being catered for there is no one formula for pace. Similarly the progression will vary depending on whether "Newbie gains" are still occurring.

If you log your workouts here with comments on how it felt, people will help you to adjust the pace.

Good luck

Iain

[p_b82]

Hi folks,

I'm 64 years old slightly overweight ( enjoy my food ) and wish to start on this programme. I have been rowing for about 2 and half years but on a cheap magnetic rower. I was comfortable on intermediate rows but now I have bought myself a new Concept 2 rower and I have found this erg to be a different beast all together. First thing i did was adjust my drag factor to 118 to start with and it feels better. My question is....I have read the BPP but at no point does it talk about stroke rate and pace. I feel that I'm starting from the beginning once again on this erg as I'm still not feeling comfortable. What do you suggest for stroke rates and pace for a new starter? I am rowing to loose a little weight (I will be reducing intake), keep moving and health.

Your help will be greatly appreciated.

Cheers from down under.

Can't give any specific advice on the BPP, but a lot of the training guides use HR as a guide to assessing effort and or % of power of 2K efforts (often translated into split times).

I'd spend a bit of time finding out what your natural rate is on the erg - when holding a comfortable pace for longer distances, you'll find you gravitate to a spm fairly consistently without thinking about it; often you'll also find that this will also come with a lower HR (or Rate of perceived effort) for that pace as well.

Once you've got a feel for where you feel comfortable, then you can start to apply these to the sessions with a bit of a steer where you want to focus your effort.
generally speaking, for a given pace, the lower the rate the the more strength and technique are important; the higher the rate the more the CV side takes the brunt.
if you find you want to row at a high spm, then doing some lower rate work can be very useful & vice versa.

if your aim is to burn calories - and thus to assist in % body fat - then volume will be your friend regardless of the pace you set. (loads of caveats here, but again sweeping generalisation).

[jamesg]

stroke rate and pace.

Up to 24 is aerobic (distance) over 28 anaerobic (speed).

The basic rowing idea is that the stroke always stays the same length and force, so contains the same amount of Work. So Power is proportional to rating.

See the C2 site, it's a goldmine:
https://www.concept2.com/training/rowing-technique

[DJ1972]

After a break from BPP to complete the 200k Holiday challenge,

Week 6.5 [6 x 500m / 2min rest]




Still a learning curve, and everything done so far has been worth it.
1- changed my drag factor to 115 from 125, but increased my SR from 19-20 to 21-22 on long distances (and short like 500m intervals for the moment)
2- found out my MHR went to 176 (if measurements are exact) and can hold it for while without exploding
3- managed my first HM
4- 200k at 2:16-2:20 helped me to consolidate gains and starting Week 7 with 8k seems a small hill to climb
5- no back pains and good overall recovery
6- still watching films while exercising and lowering my drag factor helped me stabilize my SR towards the end of session (as discussed in one of my previous post)
7- lost 3 kg since August

[Nomark]

My question is....I have read the BPP but at no point does it talk about stroke rate and pace. I feel that I'm starting from the beginning once again on this erg as I'm still not feeling comfortable. What do you suggest for stroke rates and pace for a new starter? I am rowing to loose a little weight (I will be reducing intake), keep moving and health.

Welcome to the forum and the BPP thread! You won't find a more helpful and supportive bunch - everyone has helped me loads since I started. I started the plan in November and am on week 6 and still trying to answer the questions you asked.

Stroke rate is suggested at 18-24 as far as I know for steady state and 28+ for intervals and time trials. Pace is very individual. There is no formula that works for everyone by, for example, raking your 2k pace and adding x seconds to get your steady state. Reading back a few pages should give a lot of information and debate to chew over. My pace started slow, sped up a little sped up too much and then slowed down over the weeks. I think I'm happy with it now. Mine is around 2:19, but it's very individual and I now feel "experienced" enough to go on perceived effort rather than chase a time which is as it should be. Your pace will change, especially early on as you get fitter. Only compare yourself with yourself week to week. Don't look at other people as it's meaningless.

I agree completely with DangerScouse above. Go at a pace that makes you feel ready to come back again tomorrow. There's no point going all out and giving up after a week because it's too hard. I am in a similar situation as you, having done little exercise in years, so it's more important to do it regularly and sustainably rather than trying to maximise every minute. This is a 6 month plan, and it will get hard at times so try and enjoy it. I'm loving it so far and hopefully you will too.

One thing I would suggest is posting your workouts here. It helps me tremendously with motivation and accountability.