Pondering the Beginner Pete Plan

[Dangerscouse]

Regardless of your goals/targets, you need to incorporate exercises which target your weakness. It will help in all cases, rowing, training, daily life.

There's the motherlode, especially if weak backs are perceived as hereditary...something that I'd respectfully dispute too

[dmuskett]

4.1 6500m – You should be getting the idea with these session now, 500m more each week, aiming for the same pace. These two sessions are the core of your training at the moment, and in a few weeks time you’ll realise just how much improvement you’ve made.

Time Meters Pace Watts Cal/Hr S/M HR
30:41.4 6,500m 2:21.6 123 723 18 159
6:07.5 1,300m 2:21.3 124 726 18 151
6:09.2 2,600m 2:22.0 122 720 18 158
6:10.0 3,900m 2:22.3 121 717 18 161
6:09.0 5,200m 2:21.9 122 721 19 162
6:05.7 6,500m 2:20.6 126 732 19 165

Been a rough week so far but wanted to get the row in. Shot for 2:22 and about nailed it, although slightly slower than the last 6k I did. Got the row in, that was the important thing.

[Sakly]

Regardless of your goals/targets, you need to incorporate exercises which target your weakness. It will help in all cases, rowing, training, daily life.

There's the motherlode, especially if weak backs are perceived as hereditary...something that I'd respectfully dispute too

Yep, fully agree

[PleaseLockIn]

Week 1 Day 3: [5000m] – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency.”

I reduced my average stroke rate from 26 to 23, though I went 3700 m in under 17 minutes, several seconds too fast. That made me slow down a bit; it was very difficult to maintain 2:18:X, and oftentimes I dropped to 2:19 or 2:20.

What should be the average stroke rate for these types of long-distance steady rows? 22? Any apps that have a target distance for the time and show how many meters you are over or under the target? It would be a lot easier to look at this number than mentally calculate what distance I am short - especially in terms of mental discipline.

What do y'all do for supplemental weight training with erging? Bench press? Dips?

[winniewinser]

Week 1 Day 3: [5000m] – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency.”

I reduced my average stroke rate from 26 to 23, though I went 3700 m in under 17 minutes, several seconds too fast. That made me slow down a bit; it was very difficult to maintain 2:18:X, and oftentimes I dropped to 2:19 or 2:20.

What should be the average stroke rate for these types of long-distance steady rows? 22? Any apps that have a target distance for the time and show how many meters you are over or under the target? It would be a lot easier to look at this number than mentally calculate what distance I am short - especially in terms of mental discipline.

What do y'all do for supplemental weight training with erging? Bench press? Dips?

You can use this to calculate metres based on pace/time

https://www.concept2.co.uk/indoor-rower ... calculator

For the longer rows I'd be aiming for anything from 20/22.

[Dangerscouse]

What should be the average stroke rate for these types of long-distance steady rows? 22? Any apps that have a target distance for the time and show how many meters you are over or under the target? It would be a lot easier to look at this number than mentally calculate what distance I am short - especially in terms of mental discipline.

What do y'all do for supplemental weight training with erging? Bench press? Dips?

As Alex says, 20-22 is a good suggestion for an average, but there's others who might advocate r18-24, so don't worry about it too much.

Ergzone can be set up for a specific stroke rare and target pace and it will show if you're over or under.

I definitely recommend antagonist movements ie upper body push to counteract the pull motion, but all weight training is beneficial, especially squats /lunges, deadlifts and/or pull ups / bent over rows etc

[dmuskett]

4.2 3 x 1000m / 3min rest – A new interval session now, working around the same intensity as the 6 x 500m session you did in week 1 (and perhaps as an optional session last week). Try for the same pace you did for that session in week 1.

My week on 6x5 was 2:04.7, the optional one on 3.5 I absolutely destroyed myself doing 1:58.5 and could not imagine doing that in a 3x1000, so I shot for the 2:04.7. Left the apple watch on the work desk yesterday charging so no HR. Decided to try for a steady 26 S/M.

Time Meters Pace Watts Cal/Hr S/M
12:25.8 3,000m 2:04.3 182 927 26
4:08.6 1,000m 2:04.3 182 927 26
4:08.9 1,000m 2:04.4 182 924 26
4:08.3 1,000m 2:04.1 183 929 26

This one felt fine. Was definitely drained at the end, but nothing like the 6x500 last week felt. Big problem is I am now home for 7 days between now and December 2nd. After that I am going to be pretty much at home until late march and can make good progress on the plan, but no idea what this month will look like and where I will step back on the plan.

[AndyH]

4.2 3 x 1000m / 3min rest – A new interval session now, working around the same intensity as the 6 x 500m session you did in week 1 (and perhaps as an optional session last week). Try for the same pace you did for that session in week 1.

My week on 6x5 was 2:04.7, the optional one on 3.5 I absolutely destroyed myself doing 1:58.5 and could not imagine doing that in a 3x1000, so I shot for the 2:04.7. Left the apple watch on the work desk yesterday charging so no HR. Decided to try for a steady 26 S/M.

Time Meters Pace Watts Cal/Hr S/M
12:25.8 3,000m 2:04.3 182 927 26
4:08.6 1,000m 2:04.3 182 927 26
4:08.9 1,000m 2:04.4 182 924 26
4:08.3 1,000m 2:04.1 183 929 26

This one felt fine. Was definitely drained at the end, but nothing like the 6x500 last week felt. Big problem is I am now home for 7 days between now and December 2nd. After that I am going to be pretty much at home until late march and can make good progress on the plan, but no idea what this month will look like and where I will step back on the plan.

Those 1000s can hurt. Nice job - super consistent!

[AndyH]

11.2 8 x 500m / 2min rest – An extra rep this week on your 500m intervals. This is a great session for working on your basic speed, and very good for preparing you to row the golden distance, 2000m. Aim for the same pace you managed back in week 7 on the first 7 reps, and then faster for the final rep.

No idea why my UT2 pace is still so far off in recent workouts, but crushed this interval piece. Goal time from week 7 was 1.59.0

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
15:23.1	4,000m	1:55.3	228	1084	27	174
1:57.3	500m	1:57.3	217	1046	27	166
r: 2:00	215m						
1:56.7	500m	1:56.7	220	1057	27	170
r: 2:02	122m						
1:55.5	500m	1:55.5	227	1081	27	174
r: 2:01	172m						
1:55.5	500m	1:55.5	227	1081	28	175
r: 2:01	143m						
1:54.1	500m	1:54.1	236	1110	28	177
r: 2:01	117m						
1:54.7	500m	1:54.7	232	1098	28	177
r: 2:02	89m						
1:55.5	500m	1:55.5	227	1081	28	176
r: 2:02	130m						
1:53.7	500m	1:53.7	238	1119	29	178
r988m					

[DJ1972]

Week 5 - Session 3 - 7000 m

I confirmed the zone where I want to train for my ''steady-state'' sessions. Due to lack of time, I cannot work only in UT2. I can manage UT2 (33%) - UT1 (67%). I am now satisfied with the pace and technique.

BPP is not exactly followed to the letter as I am again due to travel next week. Later, I plan to take part in the Holiday Challenge. 200k is my target—10k sessions for 20 days over 4 weeks.
I am interested in keeping the same pace as above and observing any significant changes in my UT1 and UT2 after those 4 weeks.

Afterward, I will continue BPP where I left it from week 8 or 9.

[winniewinser]

BPP W23S2 8x500/2'R target 1:46.2 from W17.....close.

14:11.4 4,000m 1:46.4 290 1299 29
1:46.9 500m 1:46.9 287 1286 29
1:46.7 500m 1:46.7 288 1291 29
1:46.8 500m 1:46.8 287 1288 28
1:46.6 500m 1:46.6 289 1294 29
1:46.5 500m 1:46.5 290 1297 30
1:46.5 500m 1:46.5 290 1297 30
1:46.7 500m 1:46.7 288 1291 30
1:44.7 500m 1:44.7 305 1349 31

[Sakly]

BPP W23S2 8x500/2'R target 1:46.2 from W17.....close.

14:11.4 4,000m 1:46.4 290 1299 29
1:46.9 500m 1:46.9 287 1286 29
1:46.7 500m 1:46.7 288 1291 29
1:46.8 500m 1:46.8 287 1288 28
1:46.6 500m 1:46.6 289 1294 29
1:46.5 500m 1:46.5 290 1297 30
1:46.5 500m 1:46.5 290 1297 30
1:46.7 500m 1:46.7 288 1291 30
1:44.7 500m 1:44.7 305 1349 31

Looking good! Very consistent and a strong finish

[Dangerscouse]

BPP W23S2 8x500/2'R target 1:46.2 from W17.....close.

That should read BPP W23S2 8x500/2'R target 1:46.2 from W17.....close enough

This is a good sign of progress

[AndyH]

11.3 8000m – You’re up to a full program of work now, especially if you’re doing one or two of the optional sessions each week. If you don’t want to row too hard on this session, use a rate restriction to limit yourself. Limit yourself to a maximum rate of 2 or 3 lower than you would normally for these sessions, and see how this affects the pace. (Hint – you will probably have to go a little slower!)

Plan was for a UT2 workout but ended up in UT1 even at this pace. Going to focus on form in next workout.

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
38:24.3	8,000m	2:24.0	117	703	19	144
7:40.3	1,600m	2:23.8	118	704	20	131
7:35.7	3,200m	2:22.4	121	717	19	144
7:36.7	4,800m	2:22.7	120	714	20	147
7:46.2	6,400m	2:25.6	113	689	20	150
7:45.3	8,000m	2:25.4	114	691	20	151

11.4 [25mins] – Try to play little games to make the time pass quicker, and to keep working on your technique and efficiency. Count how many strokes in a row you can hold your target split, once you miss it start counting again, and try to beat your previous total.

As planned, 100% focus on this piece was on form. I started doing some video review with RowerUp. Very helpful analysis. Did this workout with feet out of straps and focusing on body angle at the catch and delaying opening my back. Comical the pace wasn't too far off from yesterday but I actually had to pick up the pace a bit to get my HR into the UT2 zone. I guess form really does matter

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
25:00.0	5,160m	2:25.3	114	692	18	128
5:00.0	1,017m	2:27.4	109	675	18	114
10:00.0	1,034m	2:25.0	115	694	18	127
15:00.0	1,044m	2:23.6	118	706	18	131
20:00.0	1,036m	2:24.7	115	696	18	136
25:00.0	1,030m	2:25.6	113	690	18	136

[PleaseLockIn]

What should be the average stroke rate for these types of long-distance steady rows? 22? Any apps that have a target distance for the time and show how many meters you are over or under the target? It would be a lot easier to look at this number than mentally calculate what distance I am short - especially in terms of mental discipline.

What do y'all do for supplemental weight training with erging? Bench press? Dips?

As Alex says, 20-22 is a good suggestion for an average, but there's others who might advocate r18-24, so don't worry about it too much.

Ergzone can be set up for a specific stroke rare and target pace and it will show if you're over or under.

I definitely recommend antagonist movements ie upper body push to counteract the pull motion, but all weight training is beneficial, especially squats /lunges, deadlifts and/or pull ups / bent over rows etc

I would focus on bench press, dips, chest exercises, shoulder press to counteract the pull motion. R20 seems decent, as if i manage to bring my stroke rate down to 20 while maintaining 2:18.x/500m, then my 30r20 should be 6500m or more by week 4, which is not good but it's okay.

I will focus on the core rowing workouts first, and only if there is time remaining, to do either more rowing, or more upper body. I had neglected upper body a bit so after the core workouts I will work on upper body.

1:3, [5000m] – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.

I managed 3710m in 17:00 and then died a little bit after for ~23:01 so that didn't work. I need to get more mentally disciplined.