Pondering the Beginner Pete Plan

[DavidA-622]

Hi all. Am on week one of the BPP. I just finished the six pack revolution diet and fitness programme and am really pleased with the results -- dropped two stone and feel tons better -- so am looking to consolidate the results but without so much sweet potato and greek yogurt! I found discussing progress on that plan on the website helped me stick to it and am hoping to repeat the trick here. I used to row a lot more than a do now (sub 7 min 2K once. like literally, once, and it nearly killed me) but i'm nowhere near that now. mainly hoping to keep the lost weight off and build endurance.
more soon!

[RayOfSunshine]

Hi all. Am on week one of the BPP. I just finished the six pack revolution diet and fitness programme and am really pleased with the results -- dropped two stone and feel tons better -- so am looking to consolidate the results but without so much sweet potato and greek yogurt! I found discussing progress on that plan on the website helped me stick to it and am hoping to repeat the trick here. I used to row a lot more than a do now (sub 7 min 2K once. like literally, once, and it nearly killed me) but i'm nowhere near that now. mainly hoping to keep the lost weight off and build endurance.
more soon!

Welcome to the BPP. I am in the same boat as you.

W5S1

[woodsy5]

Great to read people's stories on their BPP journey. I have been doing similar (but not exactly adhering to the plan) for a bit. By similar I mean gradual increase in longer pieces and some interval training thrown in. I reaslistically aim for 3, maybe 4 sessions a week and I am upto roughly equivalent of week 6. Still working out pace to some degree, I am finishing sessions pretty stuffed, HR up above 85% max (I don't have a monitor just check my pulse straight after). I try to do a basic all body mini circuit quite soon after finishing which I usually finish in 5-10 mins, to keep my HR cranked up for a bit longer. I am trying to gain a bit more out of each session as I can't train more than 4 x a week and don't really have time to do sessions >40 mins or so.

I am thinking as I am roughly at equivalent of week 6 BPP, I will now try to strictly adhere to the plan from now on to finish it. I know as the weeks go on, sessions get a bit longer too.

My goals are really improving general fitness/strength, try cut the beer gut down a bit-yes I realise diet is important too-and see ongoing progression with my splits/times.

Do other people try to do bodyweight exercises to boost fitness? I like to get it all done in one session, rather than having another session of weights to add on.

[DavidA-622]

two weeks into the BPP. done five sessions each week. already seeing improvements i think. on the longer rows my splits have come down from 2.06 to 2.02 at 24-25 SR. will they naturally plateau or should i keep trying to reduce them as the distances increase? on the faster intervals, i'm doing 28-29 SR and splits are about 1.53, down from maybe 1.55. but i think those should be kept about the same pace, right?
6000m tomorrow and i'm looking forward to it, which must be a good sign!

[RayOfSunshine]

two weeks into the BPP. done five sessions each week. already seeing improvements i think. on the longer rows my splits have come down from 2.06 to 2.02 at 24-25 SR. will they naturally plateau or should i keep trying to reduce them as the distances increase? on the faster intervals, i'm doing 28-29 SR and splits are about 1.53, down from maybe 1.55. but i think those should be kept about the same pace, right?
6000m tomorrow and i'm looking forward to it, which must be a good sign!

It is recommended that you follow the instructions at the bottom of the plan. Generally, you'll want to keep the pace constant for the longer sessions and work on speed for the intervals.

The instructions for the 6k.
6000m – The distance is still increasing by 500m each week, but your fitness and technique will be progressing rapidly too, so I bet you want to row further than this? Well keep building up gradually, and keep logging your sessions in the training diary, and you can look back in a few weeks time at the progress you’ve made. Again, same pace as the 5500m last week, if you can.

Then for the next session.
2 x 2000m / 4min rest – This will be the first time you’ve tried longer intervals with a reasonably long rest time. Not too dissimilar to the 5th sessions of weeks 1 and 2 if you attempted those, but the longer rest and slightly lower distance mean you can push the pace a little more. Still focus on technique and efficiency, but try to go about 2seconds faster pace than the 6000m session of a day or two ago.

That being said, I've always pushed myself a little more (against recommendations). I did injure myself the 1st time through b/c I didn't warm up for intervals and was too worried about time instead of form.

Here are some key points from the plan
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.

Interval sessions allow you to work at a higher intensity by splitting the workout into smaller segments. Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session.

[DavidA-622]

question: if i keep the same (slow and steady) stroke rate on the longer distances then won't the splits naturally come down as fitness/technique improves? and if so should I let that happen? or should i be aiming to keep the splits the same as so varying the stroke rate?

[Dangerscouse]

question: if i keep the same (slow and steady) stroke rate on the longer distances then won't the splits naturally come down as fitness/technique improves? and if so should I let that happen? or should i be aiming to keep the splits the same as so varying the stroke rate?

Yes they will come down, and yes you definitely should let that happen.

There will be sessions when you don't row as fast, for whatever reason, but as a rough guide, aim to improve your pace at a given stroke rate, not least so it's comparable for you to monitor progress.

[Dalos]

Wow, this thread blew up it seems, just the 60 odd pages since I was last on here! Going to enjoy having a good read through for some inspiration.

Had a nightmare year (two really) of multiple health issues and long x2 post-COVID recoveries (exacerbating heart issues) but finally cleared to ease back in. Planning just some weeks of 5k rows at UT2, not really on much of a schedule, at first. Tried a few with no ill effects already. Will throw in a 2k test baseline before starting BPP proper.

Not sure how all the various zone calculations etc. will work with me or how the plan will go if forced to take breaks but just glad to be able to again, hoping improves energy levels.

I was sitting on 2:32 UT 2 with 7.5K rows before and feeling great physically. Now 2:45 at 5k starting back, so pretty obvious worsening there. Level of effort feels the same and it does look like heart rate zones are matching up too. That would probably equate to a 9:00-9:20 2k, so far off the bell curve I'm very much only going to be running my own race against my personal stats, but hoping seeing some improvement in the times lets me know health is improving too.

[Rowan McSheen]

Every once in a while I take a short break and then return to the BPP. Here I am again.

It's an excellent plan but short on pacing advice so I'm going to do what seems right for me and adjust as the plan progresses.

First steady row of each week will be at UT2: 20-22 spm and hr 110-120.

Week 1 workout 1 -- 5,000m



The pace will slow as the plan progresses but happy enough with this.

[alex9026]

Every once in a while I take a short break and then return to the BPP. Here I am again.

It's an excellent plan but short on pacing advice so I'm going to do what seems right for me and adjust as the plan progresses.

First steady row of each week will be at UT2: 20-22 spm and hr 110-120.

Week 1 workout 1 -- 5,000m



The pace will slow as the plan progresses but happy enough with this.

You'll soon settle in to the desired pace per session, I have just started 3 of the PP lunch hour plan and spent the first few weeks just figuring paces out, leaving room to improve on the second cycle.

Good start, but surely the pace will quicken as the plan progresses!

[Jimmies]

Hello All,

Thought I would join the fun on this thread.....

My C2 rowing journey started in Aug 2016 as a means to get fit after having to give up rugby due to x2 ACL replacements and getting heavy and unfit ( also had x2 kids at the time...now x3 )

I started off with a very predictable 'new rower' bang and then petered out to nothing
18 22/08/16 4,670m 21:43.2
19 29/08/16 24,441m 2:03:12.0
20 05/09/16 19,608m 1:26:01.8
21 12/09/16 27,280m 1:59:27.2
22 19/09/16 19,781m 1:26:21.5
24 03/10/16 3,024m 13:11.7
25 10/10/16 5,000m 21:15.5
26 17/10/16 5,000m 20:47.6
39 16/01/17 2,550m 11:32.1
50 03/04/17 2,028m 8:57.4
Overall 113,382m 8:32:30.0

Then over the next years I did basically nothing but I always knew that I would come back to it so I never contemplated selling it

2022/2023 4,208m
2021/2022 1,000m
2020/2021 45,947m
2019/2020 3,000m
2018/2019 0
2017/2018 0
2016/2017 113,382m


So onto this year and I've picked it up again ! I'm older and heavier (106kg 45 years old)....I put myself through some general rowing to get an idea of my lack of fitness and today I started the BPP by setting it up in EXR


15/08/24 5,016m 22:51.9 2:16.7 Day 1 BPP
14/08/24 7,015m 35:28.2 2:31.6
13/08/24 7,016m 37:59.7 2:42.4
10/08/24 5,000m 23:32.8 2:21.2
09/08/24 3,300m 14:28.4 2:11.5
07/08/24 3,268m 15:00.0 2:17.6
05/08/24 1,258m 5:00.0 1:59.2

My plan this time is to take it easier to not burn myself out and to finish this plan. Main aims are to lose weight and get generally fitter. My model D was new when I got it and only has 200,211 meters on it......must be the most under used 8 year old, 1 owner rower out there

I look forward to keeping you all updated and following the progress of others

[Sakly]

My model D was new when I got it and only has 200,211 meters on it......must be the most under used 8 year old, 1 owner rower out there

Oh, wow! I think my model D got 200k in the first month, when I started, as I was so hooked from the start
Welcome and enjoy your ride

[Jimmies]

Thanks Sally

Yes my rower has had an easy start to life.... she'll last 20 years ...no problem

I always knew I'd come back to her and properly start what I started back in 2016, just need to find the routine and internal discipline to keep this going for good from here on our. My first real target is to lose a stone/14 lbs. I think when I get to that I will then be in a better position to start laying plans on specific time goals.

Finished day 2 of the BPP just now and feel like I want to do a gentle 5k later this afternoon...... we'll see

[Sakly]

Thanks Sally

Yes my rower has had an easy start to life.... she'll last 20 years ...no problem

I hope mine will get at least the same lifespan, even if treated a bit harder

I always knew I'd come back to her and properly start what I started back in 2016, just need to find the routine and internal discipline to keep this going for good from here on our. My first real target is to lose a stone/14 lbs. I think when I get to that I will then be in a better position to start laying plans on specific time goals.

Finished day 2 of the BPP just now and feel like I want to do a gentle 5k later this afternoon...... we'll see

Please keep in mind that losing weight is mainly linked to diet and overall daily activities, not so much to sports.
Nevertheless, sport will get and keep you fit, regardless of your weight. Good luck with your journey in any case

[Dangerscouse]

I look forward to keeping you all updated and following the progress of others

Good luck with it all. A rugby background is a very strong foundation to build on, so hopefully it won't be too taxing for too long.