Pondering the Beginner Pete Plan

[RayOfSunshine]

The DF difference is quite noticeable... I remember thinking 105 was really low at the time because everyone posted on FB was taking over the cover for sprints and still using 140+ for longer sessions. I need to dial in what's best for me

It is a constant issue as people compare drag factors to others. It's purely a means to an end, and if 100, 200 or anything inbetween makes you more efficient, then that's what you should use.

Think of it this way: When was the last time you saw anyone brag about a PB being better because it was a higher drag than someone else?

Agree and that's a great way of thinking about it.

[RayOfSunshine]

Today, I did 8769m so I could hit 1 million exactly on the skierg. I'm posting the chart below for the newcomers who may be considering the Beginner's Pete Plan (BPP). I bought my 1st rower near the end of November, 2017. My first BPP post was week 4 in January 2018. The BPP was the catalyst for me to get hooked on rowing.

Now, in February 2023, I'm in familiar territory but on the skierg. This plan has really helped me start to use and enjoy my skierg.

[istro]

Wohoo, congrats!!! That's a pretty cool milestone!
(extra relevant for me because I'm likely going to get my first million on the rower soon)

As to me, 2xBPP coming along: week 3 complete; steady states on average about 5% slower (wasn't heart rate limited yet on first run); intervals feel haard because I'm pushing myself more after super chill relatively short steadies - but then intervals end up an average 7% quicker.

[RayOfSunshine]

As to me, 2xBPP coming along: week 3 complete; steady states on average about 5% slower (wasn't heart rate limited yet on first run); intervals feel haard because I'm pushing myself more after super chill relatively short steadies - but then intervals end up an average 7% quicker.

Great work! Even beating the targets you set.

[btswims]

Week 10 Day 3 -

Focused on keeping my hr low and making this a recovery row.

Code: Select all

Splits
Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
38:51.4	8,000m	2:25.7	113	689	20	143
7:41.9	1,600m	2:24.3	116	700	20	144
7:38.8	1,600m	2:23.3	119	708	20	144
7:47.7	1,600m	2:26.1	112	685	20	143
7:48.4	1,600m	2:26.3	112	684	21	143
7:54.6	1,600m	2:28.3	107	669	20	144

[RayOfSunshine]

Week 10 Day 3 -

Focused on keeping my hr low and making this a recovery row.

Nice work. Recovery and longer slow pieces play a much bigger part in my training than they did previously.

[btswims]

Week 10 Day 3 -

Focused on keeping my hr low and making this a recovery row.

Nice work. Recovery and longer slow pieces play a much bigger part in my training than they did previously.

I'm noticing that too... Getting older and not always getting the ideal amounts of sleep, these pieces let me get some work in, but don't leave me tired for the entire day.

[istro]

...
Getting older and not always getting the ideal amounts of sleep, these pieces let me get some work in, but don't leave me tired for the entire day.

+1 on "getting older" part, as I approached and entered my 30s I was still feeling fairly invincible, approaching 40s now definitely realize my body is no young spring chicken any more.

+1 on sleep affecting our pace, too. With identical heart rate limit for a similar distance I have also noticed my pace vary, most drastic difference was 9s between consecutive days. If we assume the heart rate percentage as a measure of proportion of my body's potential maximum output of sustained work - that's a startling difference (in simple terms... bad sleep last night might be making me nearly 10% weaker on the following day?).

Keep up the good work, consistency is how we fight back against inevitable entropy

[RayOfSunshine]

...
Getting older and not always getting the ideal amounts of sleep, these pieces let me get some work in, but don't leave me tired for the entire day.

+1 on "getting older" part, as I approached and entered my 30s I was still feeling fairly invincible, approaching 40s now definitely realize my body is no young spring chicken any more.

+1 on sleep affecting our pace, too. With identical heart rate limit for a similar distance I have also noticed my pace vary, most drastic difference was 9s between consecutive days. If we assume the heart rate percentage as a measure of proportion of my body's potential maximum output of sustained work - that's a startling difference (in simple terms... bad sleep last night might be making me nearly 10% weaker on the following day?).

Keep up the good work, consistency is how we fight back against inevitable entropy

+1 to both!!
Wait until 50's

BPP 19.2 on the Skierg today
It was 5x800m, 2r... 1st 4 at 2:03.7, fast last
I changed it slightly so I could get my 500m in for the Tour De SkiErg Challenge. I did 4x800m 2r, then set up the 500m and did it (it was right around 2 min in between). I knew it was gonna be F&D, but I shot out so fast and felt great. I was in complete control and started thinking 1:53 was a legit target! All of a sudden with about 270m left... the quads went to jello. The rest was hell and the last 50m or so were above 2:00s. Ended at 1:57.3.. I will probably give the 500m another go on fresh legs and higher DF (today was 75).

[iain]

...I was in complete control and started thinking 1:53 was a legit target! All of a sudden with about 270m left... the quads went to jello. The rest was hell and the last 50m or so were above 2:00s. Ended at 1:57.3.. I will probably give the 500m another go on fresh legs and higher DF (today was 75).

Most people's best 500 is finished on jelly legs. It is the only way to use up your entire anaerobic capacity. Remember if you rate up by short sliding you can minimise the loss of speed. Some people even lose vision at the end of an all out 500 losing colour and peripheral vision as you go anoxyic.

[btswims]

Week 11 Day 1 -

Happy to finally hit 10k and that the distance holds for a few more weeks. Surprised that my hr started dropping towards the end.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
46:44.8	10,000m	2:20.2	127	736	21	150
9:23.4	2,000m	2:20.8	125	731	21	148
9:16.9	2,000m	2:19.2	130	746	21	152
9:16.3	2,000m	2:19.0	130	747	21	151
9:22.3	2,000m	2:20.5	126	733	22	152
9:25.8	2,000m	2:21.4	124	725	22	150

[Sakly]

Week 11 Day 1 -

Happy to finally hit 10k and that the distance holds for a few more weeks. Surprised that my hr started dropping towards the end.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
46:44.8	10,000m	2:20.2	127	736	21	150
9:23.4	2,000m	2:20.8	125	731	21	148
9:16.9	2,000m	2:19.2	130	746	21	152
9:16.3	2,000m	2:19.0	130	747	21	151
9:22.3	2,000m	2:20.5	126	733	22	152
9:25.8	2,000m	2:21.4	124	725	22	150

Your pace got a little bit slower, so not really surprising. But 1 or 2 bpm +- is actually the same HR as the HR is not 100% stable during the row.
Good work anyway

[RayOfSunshine]

Ski BPP 19.3
3 x 10min / 2min rest: 1st 2 reps at 2:17.5 pace, fast last

Very pleased because I did an hour row yesterday after a run. I took a long walk with the pup and did my stairs a few times to loosen up.

[rowingmitch]

Hi All,

Also started the pete plan 3 weeks ago.

My rowing history is limited. I did crossfit for 2 years and rowing was part of the warm-up and 1s a month during a contest. This was always the 500M (1.28M).

Due to injury i didn't sport for 14 months, after which I bought a indoor rower2 months ago. Did the 2K two times (7.50M) and found out that I am better in the short session (500M) than the longer sessions so decided to improve myself and start the pete training. My goal is to row a 5km as past as possible in the end.

Now I am in the 3th week and just finished the 6km. After reading this topic I am wondering if I am using the right strategy. My split is constantly around 2.05M per 500M during the sessions. This with a 24 s/m.

Is it advisable to lower my pace? Any other advises with the goal of a fast 5km in mind?

[mitchel674]

Hi All,

Also started the pete plan 3 weeks ago.

My rowing history is limited. I did crossfit for 2 years and rowing was part of the warm-up and 1s a month during a contest. This was always the 500M (1.28M).

Due to injury i didn't sport for 14 months, after which I bought a indoor rower2 months ago. Did the 2K two times (7.50M) and found out that I am better in the short session (500M) than the longer sessions so decided to improve myself and start the pete training. My goal is to row a 5km as past as possible in the end.

Now I am in the 3th week and just finished the 6km. After reading this topic I am wondering if I am using the right strategy. My split is constantly around 2.05M per 500M during the sessions. This with a 24 s/m.

Is it advisable to lower my pace? Any other advises with the goal of a fast 5km in mind?

Welcome to the thread.

Pete does not specifically talk about stroke rate or pacing, but you should view the three different types of rows as unique pieces as described at the end of the plan. Most important are the gradually increasing long rows done 2-3 times per week. You should probably be at 2:20 for these given your 2k time. Focus on technique, efficiency and relaxation during these pieces.