Pondering the Beginner Pete Plan

[mitchel674]

BPP 1.2. I haven't done much interval work in the past 2 months. Pretty pleased to be able to hold 30spm at the end here without much break in form.

[Nomark]

I find that there's a balance with stroke rate and the stroke quality.

It can be very easy (as I did in my first year) to allow the quality of the stroke to deteriorate because I was going slightly faster by rating up if you don't keep an eye on it.

That's a very good point. My W/min definitely drop at higher rates, even if the total is higher. I guess that's (another) thing to work on - consistency of stroke!

On with the plan. Yesterday was a quick 500m for the challenge. Decided to go for a pb. Got one but wasn't that happy - 1:44.7. I would've been delighted a week ago, but I just did a 1.45.0 as a 7th rep a few days ago, so I was expecting a bigger improvement. My max stroke seems to be at about 1:39 pace so I guess my strength is letting me down. And then my endurance went by the last 100m and I limped home, crossing the line at 2:10. So I guess my endurance is also letting me down lol

Onto the real plan today, 6.4 6000m. The suggestion was aim for the same pace as earlier in the week at a lower stroke rate. I decided to aim for 20s/m but row pace semi-blind with the display on calories while I watched TV. Still ended up too fast. I can live with it but I'd like to slow down to a proper SS one day. Maybe a time based workout would be better as at the moment I can rationalise that I'm getting it done quicker, whereas time is time so no benefit in going faster. I might try an hour to force myself to slow down.

Code: Select all

Time	Meters	Pace	S/M	
27:22.1	6,000m	2:16.8	20
5:28.9	1,200m	2:17.0	20
5:33.2	2,400m	2:18.8	20
5:26.1	3,600m	2:15.8	20
5:35.2	4,800m	2:19.6	20
5:18.7	6,000m	2:12.7	20	

Tomorrow may be 6.5, optional 3x1500 reps. Which will be interesting because next week 7.2 is 4x1500. Curious to see the difference.

[DJ1972]

Week 9 Session 5 : [3 x 1k / 3min rest] – See if you can row this at the same pace as the 7 x 500m last week. Start to notice the stroke rate on these interval sessions too now, and how it compares to the (slower paced) single distance or time sessions.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
11:41.0	3,000m	1:56.8	219	1055	28	165
3:55.4	1,000m	1:57.7	215	1038	26	158
r: 3:00	14m						
3:54.4	1,000m	1:57.2	217	1048	28	165
r: 3:00	15m						
3:51.2	1,000m	1:55.6	227	1079	30	172
r29m					

Target was 1:58. The most horrible session so far.
I did not like it at all despite the satisfactory result. It shows that I am really weak on those high SR sessions, but still it is a huge improvement on the week 4 2:03 for the same session.

[mitchel674]

Week 9 Session 5 : [3 x 1k / 3min rest] – See if you can row this at the same pace as the 7 x 500m last week. Start to notice the stroke rate on these interval sessions too now, and how it compares to the (slower paced) single distance or time sessions.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
11:41.0	3,000m	1:56.8	219	1055	28	165
3:55.4	1,000m	1:57.7	215	1038	26	158
r: 3:00	14m						
3:54.4	1,000m	1:57.2	217	1048	28	165
r: 3:00	15m						
3:51.2	1,000m	1:55.6	227	1079	30	172
r29m					

Target was 1:58. The most horrible session so far.
I did not like it at all despite the satisfactory result. It shows that I am really weak on those high SR sessions, but still it is a huge improvement on the week 4 2:03 for the same session.

The advice on this session has always bothered me. It's like Pete sets you up for failure. It's a big leap to go at 500m interval pace for these 1k intervals. Sure there's plenty of rest, but keeping that pace for twice the distance is asking too much IMHO.

[Nomark]

Target was 1:58. The most horrible session so far.
I did not like it at all despite the satisfactory result. It shows that I am really weak on those high SR sessions, but still it is a huge improvement on the week 4 2:03 for the same session.

Huge improvement, well done. Your times are dropping like a stone. The more horrible the interval the more benefit you get, so look on the bright side!

Week 7.5 1500x3, 3 minute rest. Pacing was 1 second faster than the 3x2k which gave a target of 2.05.5. Since my third rep was quicker I decided to aim for 2:05 dead. I have to admit I was (rather foolishly) a little reluctant to aim too fast because next week is a 4x1500 interval and I assume I will have to aim for whatever new pace I set, despite it being a third longer.

It went well. I think I was rowing well within myself on the first 2 reps, almost slowing down at times, but I'm not experienced enough with times and intervals to know if I'll have enough left in the tank or burn out by the end. I was quite happy with the consistent pacing throughout and for the last rep I aimed to hold 2:00 if I could and then go for it for the last 3-500m, which I did quite well with a small speed up with about 400m to go and finishing strongly at 1:46.

It worked much better than some of my other intervals that have had wild swings in pace, so happy with that, and I once again rolled off the machine gasping for breath for a lie down on the floor, so I feel like I did something right! Ideally all 3 intervals would be closer together in time, but I'm sure that that will come once the newbie gains slow down. Another week down, onto Week 8!

Code: Select all

Time	Meters	Pace	Watts	S/M	
18:26.1	4,500m	2:02.9	189	25	
6:15.1	1,500m	2:05.0	179	25							
6:14.9	1,500m	2:04.9	179     24							
5:56.1	1,500m	1:58.7	209	27
r39m					

[DJ1972]

It went well. I think I was rowing well within myself on the first 2 reps, almost slowing down at times, but I'm not experienced enough with times and intervals to know if I'll have enough left in the tank or burn out by the end. I was quite happy with the consistent pacing throughout and for the last rep I aimed to hold 2:00 if I could and then go for it for the last 3-500m, which I did quite well with a small speed up with about 400m to go and finishing strongly at 1:46.

It worked much better than some of my other intervals that have had wild swings in pace, so happy with that, and I once again rolled off the machine gasping for breath for a lie down on the floor, so I feel like I did something right! Ideally all 3 intervals would be closer together in time, but I'm sure that that will come once the newbie gains slow down. Another week down, onto Week 8!

Code: Select all

Time	Meters	Pace	Watts	S/M	
18:26.1	4,500m	2:02.9	189	25	
6:15.1	1,500m	2:05.0	179	25							
6:14.9	1,500m	2:04.9	179     24							
5:56.1	1,500m	1:58.7	209	27
r39m					

Well done, those sessions are hard but necessary. Not too sure if you should go to your max as they are endurance intervals. Speed intervals is where I reach close to my MHR.

Week 8 - Session 4
[25min] – Rowing to a set time, rather than distance, doesn’t affect how to pace a training row. Still aim for a stroke rate of 24 or just below, and a constant pace throughout, perhaps 1sec faster than the previous 8000m session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
25:00.0	5,362m	2:19.8	128	740	20	134

I had completed session 5 before and also added an extra 6th sessions (8.5k), trying to achieve good steady pace but at lower SR. I will try the same session tomorrow at high stroke rate, probably 22.

[Nomark]

Well done, those sessions are hard but necessary. Not too sure if you should go to your max as they are endurance intervals. Speed intervals is where I reach close to my MHR.

Thanks. Intervals are my favourite. I dread them, but then love the feeling after. SS is just a bit "meh". Necessary but boring.

Started week 8 a day early. Week 8.1 8,500m steady state.

Felt fine. I tried to ignore the screen and just row at a comfortable pace but occasionally my SR would drift up so made a conscious effort to keep it down towards the second half. A couple of seconds slower makes all the difference on perceived effort.

Code: Select all

Time	Meters	Pace	S/M	
39:45.8	8,500m	2:20.3	22
7:57.0	1,700m	2:20.2	23
7:51.9	3,400m	2:18.7	23
7:57.8	4,100m	2:20.5	23
8:02.0	5,800m	2:21.7	22
7:57.2	8,500m	2:20.3	21	

[PleaseLockIn]

Well done, those sessions are hard but necessary. Not too sure if you should go to your max as they are endurance intervals. Speed intervals is where I reach close to my MHR.

Thanks. Intervals are my favourite. I dread them, but then love the feeling after. SS is just a bit "meh". Necessary but boring.

Started week 8 a day early. Week 8.1 8,500m steady state.

Felt fine. I tried to ignore the screen and just row at a comfortable pace but occasionally my SR would drift up so made a conscious effort to keep it down towards the second half. A couple of seconds slower makes all the difference on perceived effort.

Code: Select all

Time	Meters	Pace	S/M	
39:45.8	8,500m	2:20.3	22
7:57.0	1,700m	2:20.2	23
7:51.9	3,400m	2:18.7	23
7:57.8	4,100m	2:20.5	23
8:02.0	5,800m	2:21.7	22
7:57.2	8,500m	2:20.3	21	

I decided to go back to the BPP considering I am taking a heavier credit load, planning to get more involved in other activities, etc.

I even have PE required lessons in university... which I do support (liberal arts program). I need some more time to lock in. Besides, my HR began trending high (a sign of overtraining). Sigh, sometimes I wish I started the BPP much earlier and then adjusted according to my schedule. I hope that the 3 weeks of the Pete Plan were useful for something at least.

I tried doing SS at a pace where it was boring. 26:05 5k at r19. Even at this boring pace, my HR is ~155 on average and it was tough to keep my HR below 160.

After that, I did pronation exercise, internal rotation, overhead press, JM press and chest flies. I focused on high reps, medium-low rate (with exception of OHP and chest flies). I simply do nothave the recovery for this. 3x rowing, 2x basketball training (for PE requirement), 2x strength training. I am already training 7 sessions a week. It's going to be tough, but it will be worth it in the end.

I honestly do not know what to hold for the 6*500m 2R. Maybe 1:59 r24? Or should I attempt to hold your average pace for 6*500m 2R just to show that I can? I'll see what I can do tomorrow.

[iain]

I honestly do not know what to hold for the 6*500m 2R. Maybe 1:59 r24? Or should I attempt to hold your average pace for 6*500m 2R just to show that I can? I'll see what I can do tomorrow.

Start small at a pace you know you can maintain, there will be plenty of time to push yourself later.

[dmuskett]

I decided to go back to the BPP considering I am taking a heavier credit load, planning to get more involved in other activities, etc.

I even have PE required lessons in university... which I do support (liberal arts program). I need some more time to lock in. Besides, my HR began trending high (a sign of overtraining). Sigh, sometimes I wish I started the BPP much earlier and then adjusted according to my schedule. I hope that the 3 weeks of the Pete Plan were useful for something at least.

I tried doing SS at a pace where it was boring. 26:05 5k at r19. Even at this boring pace, my HR is ~155 on average and it was tough to keep my HR below 160.

After that, I did pronation exercise, internal rotation, overhead press, JM press and chest flies. I focused on high reps, medium-low rate (with exception of OHP and chest flies). I simply do nothave the recovery for this. 3x rowing, 2x basketball training (for PE requirement), 2x strength training. I am already training 7 sessions a week. It's going to be tough, but it will be worth it in the end.

I honestly do not know what to hold for the 6*500m 2R. Maybe 1:59 r24? Or should I attempt to hold your average pace for 6*500m 2R just to show that I can? I'll see what I can do tomorrow.

With all respect, bro what are you doing? You are already seeing signs of overtraining, and you already know you don't have the recovery for what you are doing. And yet you plow ahead, knowing you are setting yourself up for injury and failure. Knowing that you are setting an unsustainable course.

This isn't grinding or striving, this is self sabotage.

[Nomark]

Week 8.2. 4x1500, 3 minute rest. Seeing as I did a 3x1500 3 days ago and set what I felt was a great time (I almost died. Only a slight exaggeration) I was not filled with confidence when I started. I averaged 2:02.9 on Friday so that was the target today.

My schizophrenic brain was trying to sabotage me from the start (you can't keep up the same pace for an extra rep yet. Slow down) and today was a mixed bag. I didn't feel great from the first run - my legs felt a bit heavy. I also think I might be getting close to my current limit especially with the extra rep, rather than rowing within myself previously and feeling like I have plenty more for the end. On the plus side my body is getting very comfortable holding 200W+ and I know I can row at 1:50-2:05 fairly comfortably whenever. I'm also getting better at consistency, holding 2:03 for up to 10 strokes at a time. The last run was hard and I almost felt like I phoned it in. I got ahead of the rate after 300m and then almost coasted home. Still a good performance but I wasn't exhausted at the end, my mind just wouldn't let me go faster. I guess 3 days isn't a lot of time between comparable intervals so I should be delighted to lower my average, even a little.

Code: Select all

Time	Meters	Pace	Watts	S/M	
24:32.7	6,000m	2:02.7	189	27	
6:08.5	1,500m	2:02.8	189	28							
6:08.5	1,500m	2:02 8	189     27							
6:08.5	1,500m	2:02.8	189	27
6:07.2	1,500m	2:02.4	191	28	
r55m					

[PleaseLockIn]

I honestly do not know what to hold for the 6*500m 2R. Maybe 1:59 r24? Or should I attempt to hold your average pace for 6*500m 2R just to show that I can? I'll see what I can do tomorrow.

Start small at a pace you know you can maintain, there will be plenty of time to push yourself later.

Yes, I'll only push slightly then, at a pace I know I can maintain. And it will be far from "Self-sabotage".

Hopefully it will be better. 6x rowing, 2x strength training and 2x basketball PE was clearly unsustainable.

At least today I had more energy for more free throw training. Worth it. And it is more flexible anyways.

[DJ1972]

Week 9 - Session 1
9000m – You’ve been going for a full 2 months now, and you’re probably starting to look ahead and wonder when these sessions will stop getting longer! Don’t worry, you’ll get a break from the increasing distance soon, and then you can start increasing the pace instead!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
42:00.9	9,000m	2:20.0	127	738	21	137
8:29.2	1,800m	2:21.4	124	725	21	132
8:21.7	3,600m	2:19.3	129	745	20	138
8:20.5	5,400m	2:19.0	130	748	21	138
8:24.0	7,200m	2:20.0	128	738	22	140
8:25.5	9,000m	2:20.4	126	735	22	141

I am trying to build up this solid base to work more easily in Zone 2 and 3. Some days, I manage well, some others like this session, I am slightly out of it. The trend is very slowly down for average HR with all days being different.

I feel the plan is very helpful, no doubt, but, on a personal level, I feel that I need a lot more steady pace work. When I can, I add a session 8-9k and I may also repeat some weeks fully. The primary target was a 2k time when I started BPP but not solely now.

Everybody is different, but what should you expect to see in terms of fitness and heart rate at the end of the plan. If I aim for a 2:15 pace at the moment, I am out of Zone 3 after 2000m. Is BPP the right plan to achieve this?

[p_b82]

I am trying to build up this solid base to work more easily in Zone 2 and 3. Some days, I manage well, some others like this session, I am slightly out of it. The trend is very slowly down for average HR with all days being different.

I feel the plan is very helpful, no doubt, but, on a personal level, I feel that I need a lot more steady pace work. When I can, I add a session 8-9k and I may also repeat some weeks fully. The primary target was a 2k time when I started BPP but not solely now.

Everybody is different, but what should you expect to see in terms of fitness and heart rate at the end of the plan. If I aim for a 2:15 pace at the moment, I am out of Zone 3 after 2000m. Is BPP the right plan to achieve this?

I've not run through the BPP - but I did follow a truncated FM plan last year which focuses more on the longer distances unsurprisingly (so very few 500m's) - but any plan targetted at 2k and upwards will work on the aerobic base; even at 2k it's only 20% anaerobic so the cv side will be being built on.

I don't respond very well to intervals - I find it very hard to get going again after a pause - and I will almost always hold back knowing I've got more harder work to come - It reduces my overall training efficiency, as intervals are exceptional training methods when done right.
However if you don't enjoy aspects to the degree that you just don't do them or don't do them properly, then they don't serve much purpose, so if you find that you prefer the longer steady stuff, then by all means head down that route. (I do "over/under's" as my interval equivalents - in a continuous piece changing my pace/rate slower/faster at set times/distances without the rest periods.)

What I will say, is that after doing my marathon, I had become exceptionally good at rowing at marathon/HM pace/rate (HR was 25bpm lower at the same pace after 3 months) - but much weaker at anything below the 10k.

So if you are still looking for a well rounded set of goals & a 2k time, you will still need to do the short sharp stuff from time to time.

As another side note - I can't/don't do any of my steady state rows in the "typical" UT2/zone3 HR band, as for me it never stays there - it's always higher even if I can hold a conversation while tootling along.

[alex9026]

I don't respond very well to intervals - I find it very hard to get going again after a pause - and I will almost always hold back knowing I've got more harder work to come - It reduces my overall training efficiency, as intervals are exceptional training methods when done right.

What I will say, is that after doing my marathon, I had become exceptionally good at rowing at marathon/HM pace/rate (HR was 25bpm lower at the same pace after 3 months) - but much weaker at anything below the 10k.

So if you are still looking for a well rounded set of goals & a 2k time, you will still need to do the short sharp stuff from time to time.

What do you do with your rest period? Not sure on BPP, but the lunch hour has some generous rest periods (which you soon appreciate after a few cycles). If I outright stop, I often struggle to get going. If I "soft paddle" and tick over with bare minimum power, I'm good to go.

I can't relate to it on the Erg, but certainly in my running days, I became very efficient at distance paces as I seldom did interval work. However, I'd run a hard 5k (typically just a park run if I wasn't racing that weekend) and this was enough for the faster stuff to not feel too unfamiliar. If I was to train for a marathon on the Erg, I'd probably take this approach.

100% on the last paragraph.