Pondering the Beginner Pete Plan

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Nomark
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Re: Pondering the Beginner Pete Plan

Post by Nomark » January 2nd, 2025, 3:15 pm

DJ1972 wrote:
December 30th, 2024, 6:30 am
After a break from BPP to complete the 200k Holiday challenge,

Week 6.5 [6 x 500m / 2min rest]
Congratulations on the 200k. That's amazing. I toyed with the idea briefly before realising after a few days that it wasn't going to be achievable for me, so that's some going! And a half marathon! Seeing as the BPP seems to be about getting us prepared to do 10-12k consistently, sounds like you've smashed it. Those 6x500s are looking good tooz and more to come judging by the last rep. It really shows that steady state metres really fuel all out improvements which is so counter intuitive to my thinking before I discovered this forum and the plan. Great to see.

Anyway, onto my progress. I discovered I'm not an athlete yet because after a couple of days of Christmas the erg was sadly forgotten from my mind. Did week 6.2 on December 20th, and then had to force myself back on the 29th after a generous week off. Only managed a pitiful 1800m before giving myself a proverbial slap on New Year's Eve and continuing with the plan - week 6.3, 7.5k. Was ok although my brain was sabotaging me the whole way saying "it's been 2 weeks, that's enough now. Just another 500m and then give up". But screw him, I did it and I upped the pace just to teach him a lesson (I'm not schizophrenic, honest!)

Code: Select all

Time	Meters	Pace	Watts	S/M		
34:17.4 7,500m	2:17.1	136	24
6:55.5  1,500m	2:18.5	132	24
6:48.1	1,500m	2:16.0	139	24
6:50.0	1,500m	2:16.6  137	24
6:53.6	1,500m	2:17.8  134	25
6:50.1	1,500m	2:16.7  137	25
Yesterday was a "cheat" day as I didn't have much time - 500m to fulfill the January challenge.

Week 6.4 - 5k today. Which I decided to make a time trial just before I started just "because"... And also SS is boring sometimes :D

Happy with the result. Sub 21 minutes, smashing my previous best if 23.21 before Pete. I spent half the time arguing with myself again - "you started too fast, just give up now before you blow up". I don't know about other people but I find having things done in my memory makes them infinitely more doable the next time, rather than going out into the unknown. So I started dreaming of a sub 20 minute, before quickly realising that I can barely do 2k at that pace so no chance of 5k. But then having done a 1.59 2k and a 2.15 6.5k I managed to persuade myself that doing the middle 2/3k at 2.05/2.10 is achievable at my level so I decided to aim for 21 minutes and see where I ended up. Just beat it and it's another positive day. New goal - sub 20minutes. Now I know I can do 21 minutes, next time will be easier. I just struggle a bit with pacing new things. The 5k was almost a perfect parabola on the chart though, so that was nice.

Tomorrow or Saturday will be a more gentle 20 minutes (week5.4) - I will try and keep my ego in check and aim for a nice and easy 2.20.

Code: Select all

Time	Meters	Pace	Watts	S/M		
20:54.9 5,000m	2:05.4	177	26
4:03.1  1,000m	2:01.5	195	27
4:13.0	1,000m	2:06.5	173	26
4:17.4	1,000m	2:08.7  164	26
4:16.9	1,000m	2:08.4  165	25
4:04.6	1,000m	2:02.3  191	26
M 1982 6'1 205lbs

DJ1972
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Re: Pondering the Beginner Pete Plan

Post by DJ1972 » January 3rd, 2025, 3:53 am

Nomark wrote:
January 2nd, 2025, 3:15 pm
DJ1972 wrote:
December 30th, 2024, 6:30 am
After a break from BPP to complete the 200k Holiday challenge,

Week 6.5 [6 x 500m / 2min rest]
Congratulations on the 200k. That's amazing. I toyed with the idea briefly before realising after a few days that it wasn't going to be achievable for me, so that's some going! And a half marathon! Seeing as the BPP seems to be about getting us prepared to do 10-12k consistently, sounds like you've smashed it. Those 6x500s are looking good tooz and more to come judging by the last rep. It really shows that steady state metres really fuel all out improvements which is so counter intuitive to my thinking before I discovered this forum and the plan. Great to see.
Thanks. As this was a challenge, 200k seemed to be achievable at this point of the BPP (week 7) and of my personal training plan. Time was more of an issue for me as 10k sessions were above 45 min long. HM was completed due to the fact that I had done nothing for a couple of days. I had to recuperate a session. It gave me hope that I will do a FM later in 2025.

Week 7.2 [7 x 500m / 2min rest]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
11:48.4	3,000m	1:58.0	213	1031	27	158
1:58.7	500m	1:58.7	209	1020	26	150
r: 2:00	19m						
1:58.0	500m	1:58.0	213	1033	27	154
r: 2:00	20m						
1:58.3	500m	1:58.3	211	1027	27	160
r: 2:00	16m						
1:56.8	500m	1:56.8	220	1055	28	161
r: 2:00	14m						
1:58.8	500m	1:58.8	209	1018	28	165
r: 2:00	18m						
1:57.9	500m	1:57.9	214	1034	28	163
r87m					
My 7th 500m

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:45.5	500m	1:45.5	298	1325	34	167
The idea of maintaining nearly 300 W sounded unbelievable when I started 5 months ago. Dropping my drag factor helped. I made the mistake to set it up too high and I couldn't reach above 30 SR.

BPP definitively guides you well. Progress is slow but steady when you stick to it. It has become a priority for me. After all, I bought the equipment for this reason.
52 y - 182 cm - 78 kg
2k (08/24) - 8 min 22 s
Resting HR 55 - Max HR 175 // UT1 - 140-151 bpm

iain
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Re: Pondering the Beginner Pete Plan

Post by iain » January 3rd, 2025, 5:54 am

Nomark wrote:
January 2nd, 2025, 3:15 pm
Week 6.4 - 5k today. Which I decided to make a time trial just before I started just "because"... And also SS is boring sometimes :D

Happy with the result. Sub 21 minutes
Congratulations, takes a lot of mental strength to go that much further than you have done at approaching that pace. 5k is right on the aerobic edge for us slower rowers (I firmly believe that it is the time that determines the experience so suspect that those who row sub 1:45 for this experience something similar for 6k but different for 5k). This is the CTC challenge for January. You need to be in a team, but there are plenty of options from "independent" to my own team who accept all comers and have a parallel forum (see signature), so why not enter it to start your year? See https://ctc1.insideindoor.com/ Pete used to say that in any TT if you don't worry about being able to keep it up by 40% through you could have gone faster, so sounds like you got this right. That was a really strong finish, so next time you can remember how you felt and know that you managed to accelerate regardless so have more confidence to keep going!

DJ, great set of intervals with a fantastic finish. It is worth experimenting with DF to get the feel optimum for you. While quite a lot of people put it up for 500M TTs or less, 500 intervals are a different beast so normal DF is the usual prescription.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

p_b82
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Re: Pondering the Beginner Pete Plan

Post by p_b82 » January 3rd, 2025, 6:41 am

Nomark wrote:
January 2nd, 2025, 3:15 pm
Anyway, onto my progress. I discovered I'm not an athlete yet because after a couple of days of Christmas the erg was sadly forgotten from my mind. Did week 6.2 on December 20th, and then had to force myself back on the 29th after a generous week off. Only managed a pitiful 1800m before giving myself a proverbial slap on New Year's Eve and continuing with the plan - week 6.3, 7.5k. Was ok although my brain was sabotaging me the whole way saying "it's been 2 weeks, that's enough now. Just another 500m and then give up". But screw him, I did it and I upped the pace just to teach him a lesson (I'm not schizophrenic, honest!)
It seems we're very closely matched in terms of our mindset and our current performances (and age& dimensions) - well done on winning the mental battle on the return, it's so easy to just decide to not bother and to let it become a habit!
Happy with the result. Sub 21 minutes, smashing my previous best if 23.21 before Pete. I spent half the time arguing with myself again - "you started too fast, just give up now before you blow up". I don't know about other people but I find having things done in my memory makes them infinitely more doable the next time, rather than going out into the unknown.
Congrats on that 5k time - that's a huge drop in pace; I think you've got even more in the tank if you pace it better.

I find shortening my split distances makes it slightly easier to keep at it - it's all in the mind as the distance is the same, but "just another 500m" (i make sure to stop staring at the pm5/app for a few strokes to stop distance watching immediately as well) feels so much better than another 850m to me.

If you take a look at my row below, i don't have quite as much of a dip in the middle, which means you don't have to chase quite as much at the end - I reckon you've got 180w+ average in you currently given how you went out and finished.
my 5k
M 6'4 born:'82
PB's
'23: 6k=25:23.5, HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
Logbook

Joris
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Re: Pondering the Beginner Pete Plan

Post by Joris » January 4th, 2025, 4:24 pm

After an 8-day absence, I got back on the rowing machine yesterday and today. During the holidays I did manage to go jogging regularly, so I wasn't too worried about having lost fitness, but maybe strength in the arms? So I was curious to see if I could just pick up again with the BPP plan, back where I left off, or if I would have to redo some sessions to get back into the rhythm.

Fortunately, it was the former, with an interesting insight on top of it.

* Week 11 - Day 1 [10000m]
I had to kick off with a new milestone, 10k!
To my satisfaction, I was able to maintain the same (slow) pace as before and my heart rate was even one beat per minute lower than in the similar session of Week 10 - Day 1.
So far so good, but I did notice that I had subconsciously maintained a slightly higher pace than before. (around r21 instead of r20)

* Week 11 - Day 2 [8 x 500m / 2min rest]
Last similar interval session I achieved 6 x 1:59 + 1:55 on the final rep.
Since this session included an extra rep, I targeted the same pace and managed to succeed (7 x 1:59 + 1,56 on the final rep).
After the aforementioned break, I was more than satisfied with this too.
But even more pronounced than in my steady state session of yesterday, my rowing rate went up quite a bit, from 28-30 last time till 30-33 today.

In other words, it looks like I lost some arm muscle, but managed to compensate with increased speed.
Or to approach it in a positive way, if I can get my arm muscles strengthened back a bit in the upcoming sessions my times should be able to come down further.

Given the rapid progress of the other forum members here, rather a necessary prospect than a luxury though. :wink: :o
M 1983 1m80 61kg / 5'9 134lbs

Nomark
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Re: Pondering the Beginner Pete Plan

Post by Nomark » January 4th, 2025, 4:44 pm

DJ1972 wrote:
January 3rd, 2025, 3:53 am

The idea of maintaining nearly 300 W sounded unbelievable when I started 5 months ago. Dropping my drag factor helped. I made the mistake to set it up too high and I couldn't reach above 30 SR.
Wow, that last rep is incredible. Especially after 3k at sub 2 mins. That's the thing with this plan, sometimes you make incremental changes and sometimes you shock yourself. I bet it feels like it will be tough to top that, but I can see the same happening at an even quicker average pace next time. But I know exactly what you mean about the plan. If you stick to it, the changes in distance and reps happen so slowly that you shock yourself with how far you come each month.
iain wrote:
January 3rd, 2025, 5:54 am

This is the CTC challenge for January. You need to be in a team, but there are plenty of options from "independent" to my own team who accept all comers and have a parallel forum (see signature), so why not enter it to start your year? See https://ctc1.insideindoor.com/ Pete used to say that in any TT if you don't worry about being able to keep it up by 40% through you could have gone faster, so sounds like you got this right. That was a really strong finish, so next time you can remember how you felt and know that you managed to accelerate regardless so have more confidence to keep going!
Thanks. I've seen a little about the CTC on the forum and was wondering how it worked. I might sign up, thanks for the invite.

As I said in my earlier post, a lot of this is going into the unknown for me, so I go too fast or too slow and it's not very efficient. The same happened on my 2k. But as you say I have a benchmark now, so should be safe in the knowledge that I can maintain that pace next time. In praise of the BPP, 5k was a "lot* just 2 months ago. Now it feels like a shortish distance compared to 7.5k steady states.
p_b82 wrote:
January 3rd, 2025, 6:41 am

I find shortening my split distances makes it slightly easier to keep at it - it's all in the mind as the distance is the same, but "just another 500m"

If you take a look at my row below, i don't have quite as much of a dip in the middle, which means you don't have to chase quite as much at the end - I reckon you've got 180w+ average in you currently given how you went out and finished.
Thanks, I'll try shorter intervals next time - any psychological advantage will help!

That's a very consistent 5k, maybe I can replicate it next time. My brain knows the theory and that Watts has a polynomial relationship to split, so consistent is better and more efficient, but my pacing goes to pot when I'm all out. Partly because of tiredness I'm sure, but partly as a literal representation of the argument going on in my mind of "whew, too tired let's slow down" Vs "don't give up loser, not far to go". Lol. I'm going to carry on blaming inexperience until I have a few under my belt and can't use that excuse any more!

Here's the detail on my 5k for anyone who wants a laugh!

Onto my progress. Yesterday was another 500m for the challenge. Feels like cheating but thems the rules. I did it mostly as an upper body workout with no leg movement just to spice it up. Might carry on as it should increase my upper body strength hopefully (the exercise with dumbbells is called upright rows for a reason, right?).

Today I moved on to week 7.1 - 8k steady state. I was going to wait for Monday, but I figured why not?I don't enjoy steady state very much. It definitely works and I appreciate the gains but I get bored and end up pushing it, and sometimes the distance feels too far. Not today. It felt fine. Watched some TV (Arrested Development today) and tried to lower my average time every split which I managed. Started as SS, and crept into SS+ (as I call it) by the end. Not so much to be unsustainable but just a bit more challenging. Again, I know the theory on UTs and SS pace, but I want to feel like I've had a good workout too.

Code: Select all

Time	Meters	Pace	Watts	S/M		
37:09.2 8,000m	2:19.3	129	23
7:30.8  1,600m	2:20.8	125	23
7:26.5	1,600m	2:19.5	129	23
7:25.7	1,600m	2:19.2  130	24
7:24.9	1,600m	2:19.0  130	24
7:21.4	1,600m	2:17.9  133	24
HR 113 (Fitbit)
M 1982 6'1 205lbs

iain
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Re: Pondering the Beginner Pete Plan

Post by iain » January 5th, 2025, 9:55 am

Nomark wrote:
January 4th, 2025, 4:44 pm
That's a very consistent 5k, maybe I can replicate it next time. My brain knows the theory and that Watts has a polynomial relationship to split, so consistent is better and more efficient, but my pacing goes to pot when I'm all out. Partly because of tiredness I'm sure, but partly as a literal representation of the argument going on in my mind of "whew, too tired let's slow down" Vs "don't give up loser, not far to go". Lol. I'm going to carry on blaming inexperience until I have a few under my belt and can't use that excuse any more!

Here's the detail on my 5k for anyone who wants a laugh!

Watched some TV (Arrested Development today) and tried to lower my average time every split which I managed. Started as SS, and crept into SS+ (as I call it) by the end. Not so much to be unsustainable but just a bit more challenging. Again, I know the theory on UTs and SS pace, but I want to feel like I've had a good workout too.

Code: Select all

Time	Meters	Pace	Watts	S/M		
37:09.2 8,000m	2:19.3	129	23
7:30.8  1,600m	2:20.8	125	23
7:26.5	1,600m	2:19.5	129	23
7:25.7	1,600m	2:19.2  130	24
7:24.9	1,600m	2:19.0  130	24
7:21.4	1,600m	2:17.9  133	24
HR 113 (Fitbit)
It looks to me that you allowed yourself to set out too quick on the 5k. It always feels (relatively) easy at the start, but you do pay a price. I suggest that you set out at 2:05 next time and try and maintain close to that. I note that you allowed your rating to drop as you tired. I naturally do the same, compensating by pulling harder. The trouble is that this becomes unsustainable. You should push up your rating when you slow to maintain the pace. Nothing wrong with finishing a bit quicker as long as it is short enough not to tire you too much.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

Nomark
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Re: Pondering the Beginner Pete Plan

Post by Nomark » January 5th, 2025, 12:34 pm

iain wrote:
January 5th, 2025, 9:55 am
It looks to me that you allowed yourself to set out too quick on the 5k. It always feels (relatively) easy at the start, but you do pay a price. I suggest that you set out at 2:05 next time and try and maintain close to that. I note that you allowed your rating to drop as you tired. I naturally do the same, compensating by pulling harder. The trouble is that this becomes unsustainable. You should push up your rating when you slow to maintain the pace. Nothing wrong with finishing a bit quicker as long as it is short enough not to tire you too much.
Yep. That's exactly what happened. For some reason I thought I might get a sub-20 and then realised I can barely get a sub 8 2k, so dialed it down lol. But it boils down to not knowing what my target should be and then just hanging on for dear life and pushing a bit every time the projected finish went above 21 minutes. I will try a smoother strategy next time.

Doing quite well with consistency since New Year's Eve and managed another workout today. Week 7.2 500m x7, 2 mins rest today. I haven't done 500m reps since week 1 as I've missed a few of the optional workouts - as an aside I'm going away for the first 2 weeks of Feb, so have half an idea to catch these up as a reintroduction on my return for a week before continuing the BPP proper - so my target was 2.01 minus 2 seconds (1.59 for the non-mathematically inclined!). Spoiler alert it was too easy and absolutely smashed the 7th rep. I started at 1.59 and maintained a negative split and it felt very doable, but I didn't want to push too hard and blow up. Clearly I had a lot left in the tank.

Code: Select all

Time	Meters	Pace	Watts	S/M		
13:35.7 3,500m	1:56.5	221	28
1:58.9  500m	1:58.9	208	28
1:58.8	500m	1:58.8	209	29
1:58.6	500m	1:58.6  210	29
1:58.3	500m	1:58.3  211	27
1:58.3	500m	1:58.3  211	28
1:57.9	500m	1:57.9  214	28
1:45.0	500m	1:45.0  302	31
HR 142 (Fitbit)
Once again an amazing way to look at how far I've come since November. I couldn't manage 6 reps at 2 minutes and had to slow down for the last rep back on November 12th as I physically couldn't maintain the pace and then rolled of the machine gasping for breath. Can't quite believe it. This improvement definitely helps with motivation!
M 1982 6'1 205lbs

dmuskett
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Re: Pondering the Beginner Pete Plan

Post by dmuskett » January 5th, 2025, 2:24 pm

I'm back on the plan. Got through week 4 in early November, then was essentially not home for about 30 days, and then took a very hard fall that hurt my wrist and shoulder two days before I finally got home. So I took some time to recuperate, got a few practice rows in, and restarted the plan the day after Christmas.

It's interesting having just done the first few weeks seeing if I approach the intervals any differently. In 3.5 in early November, I did the 6x500 at a 1:59 pace until the last 500m, which I was able to speed up to 1:56. So for 1.2 this time I wasn't sure where I was at, so I held it at 2:04 for the first five intervals then did the last in a 1:56.7:

Time Meters Pace Watts Cal/ S/M HR
12:18.7 3,000m 2:03.1 188 945 28 165
2:04.4 500m 2:04.4 182 925 26 148
2:04.4 500m 2:04.4 182 925 25 159
2:04.3 500m 2:04.3 182 927 29 165
2:04.4 500m 2:04.4 182 925 28 172
2:04.5 500m 2:04.5 181 924 29 170
1:56.7 500m 1:56.7 220 1057 32 178

Last time I absolutely died on the 4x750 in 2.2. Had set out to hold a 2:02 and crashed and burned with a 2:11 in the last interval. So today coming back to 2.2 I set out to hold a 2:03:

Time Meters Pace Watts Cal/ S/M HR
12:18.1 3,000m 2:03.0 188 947 29 173
3:04.4 750m 2:02.9 188 948 29 163
3:04.2 750m 2:02.8 189 950 28 172
3:04.1 750m 2:02.7 189 951 29 179
3:05.4 750m 2:03.6 185 937 30 179

The last interval was probably the hardest thing I've done on the rower so far, and I was basically at 179 HR the last 80 seconds of it. First interval felt fine, second felt okay, the third I started to struggle a bit, and I went into the fourth going "there is no way you can hold the rate, just go as long as you can" .
5'10, 40m, ~260lb

iain
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Re: Pondering the Beginner Pete Plan

Post by iain » January 6th, 2025, 5:21 am

dmuskett wrote:
January 5th, 2025, 2:24 pm
Time Meters Pace Watts Cal/ S/M HR
12:18.7 3,000m 2:03.1 188 945 28 165

12:18.1 3,000m 2:03.0 188 947 29 173

The last interval was probably the hardest thing I've done on the rower so far, and I was basically at 179 HR the last 80 seconds of it. First interval felt fine, second felt okay, the third I started to struggle a bit, and I went into the fourth going "there is no way you can hold the rate, just go as long as you can" .
Congratulations. Sensible approach to the 500s as you will have lost significant sharpness from the layoff. Well done on a better average on the 750s than last time and even beating your 500s. Remember how you felt and know that youy managed it regardless, then draw on this next time you are struggling on intervals.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

p_b82
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Re: Pondering the Beginner Pete Plan

Post by p_b82 » January 6th, 2025, 6:09 am

Nomark wrote:
January 4th, 2025, 4:44 pm

Thanks, I'll try shorter intervals next time - any psychological advantage will help!

That's a very consistent 5k, maybe I can replicate it next time. My brain knows the theory and that Watts has a polynomial relationship to split, so consistent is better and more efficient, but my pacing goes to pot when I'm all out. Partly because of tiredness I'm sure, but partly as a literal representation of the argument going on in my mind of "whew, too tired let's slow down" Vs "don't give up loser, not far to go". Lol. I'm going to carry on blaming inexperience until I have a few under my belt and can't use that excuse any more!
Pacing is very subjective and while on paper consistency is "best" allowing a dip in the middle to psychologically recharge / pause the increase of pain might just work better for you.
The same way some folks always -ve split.

With a few TT's over difference distances you will find what works for you - and as others have said, if you don't get part the way through and think "I can't finish this" you'll have probably left some in the tank by the end :lol:

my 2k pb was terrible, had a 30W drop average over 250m in the middle (it was more like 40w for a few strokes) - so even with some practice it's still easy to get it wrong!
M 6'4 born:'82
PB's
'23: 6k=25:23.5, HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
Logbook

Dangerscouse
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Re: Pondering the Beginner Pete Plan

Post by Dangerscouse » January 6th, 2025, 7:50 am

dmuskett wrote:
January 5th, 2025, 2:24 pm
I went into the fourth going "there is no way you can hold the rate, just go as long as you can" .
This is great to see. We've all been there, and I'd hazard a guess that many of us would have HDed before the end when you're red lining with 80 seconds to go. That takes a very significant amount of willpower, especially with so much time off in recent months.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Joris
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Re: Pondering the Beginner Pete Plan

Post by Joris » January 6th, 2025, 9:26 am

* Week 12 Day 1 [10000m] – For the first time in the training plan you aren’t increasing the distance on these sessions any more, what a relief! You’ll be sticking to this distance for another 3 weeks too. Each time aim to improve on the average pace slightly, even if only by a tenth of a second.

Since my steady state pace is rather low compared to others or compared to my interval sessions, I am aiming at increasing my pace faster than a tenth of a second each time. :)
Unfortunately, my first pace increase yesterday, from 2:30 till 2:29, was immediately accompanied by a significant increase in average heart rate, from 132 average to 138.
Perhaps it was also due to other factors such as inadequate recovery after the interval training the day before. Nevertheless, I will have to be careful about continuing to build up the pace. Especially because I want to keep considering the steady state sessions as recovery sessions.
At the start of my next 10k session I will evaluate whether I feel ready to increase the pace again by a full second.
(Yes I am more of a conservative type compared to some other members here :wink: )

* Week 12 Day 2 [4 x 1500m / 3min rest]
Last time I achieved 3 x 2:07 + final rep at 2:06, so this time I aimed for one second faster.
Not too ambitious, but after my 8-day break, I feel like I have a bit less power in my arms.
It turned out to be a good target because I just managed to make it (3 x 2:06 + final rep at 2:05).
As with the previous 2 sessions, my stroke rate was again significantly higher than last time though (27-28 versus 24-26).
For further progression, I think it's okay to maintain these higher stroke rates and be confident that my strength will continue to increase again?
Last edited by Joris on January 6th, 2025, 9:43 am, edited 1 time in total.
M 1983 1m80 61kg / 5'9 134lbs

iain
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Posts: 1204
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: Pondering the Beginner Pete Plan

Post by iain » January 6th, 2025, 9:35 am

Joris wrote:
January 6th, 2025, 9:26 am
I will evaluate whether I feel ready to increase the pace again by a full second.
(Yes I am more of a conservative type compared to some other members here :wink: )

* Week 12 Day 2 [4 x 1500m / 3min rest]
Last time I achieved 3 x 2:07 + final rep at 2:06, so this time I aimed for one second faster.
Not too ambitious, but after my 8-day break, I feel like I have a bit less power in my arms.
It turned out to be a good target because I just managed to make it (3 x 2:06 + final rep at 2:05).
As with the previous 2 sessions, my stroke rate was again significantly higher than last time though (27-28 versus 24-26).
For further progression, I think it's okay to maintain these higher stroke rates and be confident that my strength will continue to increase again?
I think Pete was thinking as a minimum. 1S is a large amount, so if you do not want to go much faster, set off at the same pace as last time then try and go a little quicker over the final 1k or so (0.1S average is 2S total over 10k that can be achieved in 200M!). Pete reckoned on 1S slower for each week off, so next time you may have recovered this (takes about 2 weeks for a week off, but largely front loaded), so you probably could take another second off the split. That is a large rating increase for 1S, so I would try and not go over R28 until the last if you can.....
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

Joris
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Joined: November 18th, 2024, 8:49 am

Re: Pondering the Beginner Pete Plan

Post by Joris » January 6th, 2025, 9:39 am

Nomark wrote:
January 5th, 2025, 12:34 pm
I started at 1.59 and maintained a negative split and it felt very doable, but I didn't want to push too hard and blow up. Clearly I had a lot left in the tank.

Code: Select all

Time	Meters	Pace	Watts	S/M		
13:35.7 3,500m	1:56.5	221	28
1:58.9  500m	1:58.9	208	28
1:58.8	500m	1:58.8	209	29
1:58.6	500m	1:58.6  210	29
1:58.3	500m	1:58.3  211	27
1:58.3	500m	1:58.3  211	28
1:57.9	500m	1:57.9  214	28
1:45.0	500m	1:45.0  302	31
HR 142 (Fitbit)
Once again an amazing way to look at how far I've come since November. I couldn't manage 6 reps at 2 minutes and had to slow down for the last rep back on November 12th as I physically couldn't maintain the pace and then rolled of the machine gasping for breath. Can't quite believe it. This improvement definitely helps with motivation!
Amazing indeed.
A few weeks ago we had about the same interval times, but in the meantime you are already going a lot faster than me. I have to do everything I can in the 500m sessions to stay under 2 minutes while you can diminishc your split by about 13 seconds in the last session!
Also your other times at 2k, 5k, etc. are very impressive. Keep it going!
M 1983 1m80 61kg / 5'9 134lbs

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