Pondering the Beginner Pete Plan

[Dalos]

Seems this is turning into somewhat of a training log thread for folks returning to the BBP! Been great reading through this, figure posting will keep me honest.

I'm back myself after a pause around week 12 first time with some medical issues (Hypothyroid and anemia, which I'm clinging to as the reason why I'm barely 25th percentile in my age group!). Perhaps different to some here being that I was sedentary for 15 or so years before and only really did a bit of HIIT for cutting prior to that.

Into week 4 after after a couple of weeks of just UT2 before I started to get me back into the swing of things.

My UT2 limit is 160BPM and about 2:34 pace (2k+25) at 20s/m. Been replacing the volume in the lower end of BPP with 7500-8000m as I'm comfortable rowing that distance at that pace (likely could go longer but don't want to rush). Will let the plan catch up to that.

Still finding my pace on some of the hard intervals (I actually look forward to these, enjoying putting what is, for me, power down), went for a target 2:14.5 then 2:12.5 for the 6x500m in weeks 1 and 3 but had enough in the tank for a 2:00 on the last rep at that pace both times. Gives me a 2:10.5 target for the next one in week 6. Given 8x500m is meant to mirror 2000m pace I could probably go lower. (8:38 / 2:09.5 was my last 2k test). The longer interval pieces I'm just pacing at my AT limit (178BPM).

Dropped from 87.8kgs down to 84.4kg and 27.5% to 25.1% BF% as well. This is more diet than erg but looks like I got that right (almost no loss to LBM, unlike last time I trained when it was 50% LBM and 50% fat when dropping), aiming to back down to 70-75kg at sub 14% which was my normal level a decade or so ago. Not sure how hard my thyroid will make that as a goal in terms of body composition (it's just below the level that needs any treatment for now). Going to be monitoring weight loss so my LBM doesn't tank again.

Thinking of trying for a 2k test every 500km to hopefully show some stark newbie gains.

[mitchel674]

Hello there. Thought I’d get involved too. It’ll be my second time through BPP after three years off the rower (pre-Covid).

My routines changed massively during and post-Covid and now we have a little one, my fitness isn’t what it was either! Definitely time to get back on track. I’m 37, 5 11 and after far too much eating, 93kg.

Session 1 completed today. Once upon a time I’d have rowed a comfortable 2:00 / 500m pace but I decided to back off massively and went with a 2:30 pace boat. In the end, it felt most comfortable rowing at 2:16 / 500m at 18 s/m.

Tomorrow I’ll up the strokes per minute to 20 and use the 2:16 as my baseline.

This is a great community on this board. I used to really enjoy reading and lurking! Feels great to be back on the erg!

Welcome, Adam. Please post your progress. You sound like a great addition.

[mitchel674]

Just finished the second 7500m of week 5. I've been using the rerow function on the PM5 when I row the second steady state piece for the week. I like having my previous row as a pace boat to keep me on track.

[warnie]

Hello there. Thought I’d get involved too. It’ll be my second time through BPP after three years off the rower (pre-Covid).

My routines changed massively during and post-Covid and now we have a little one, my fitness isn’t what it was either! Definitely time to get back on track. I’m 37, 5 11 and after far too much eating, 93kg.

Session 1 completed today. Once upon a time I’d have rowed a comfortable 2:00 / 500m pace but I decided to back off massively and went with a 2:30 pace boat. In the end, it felt most comfortable rowing at 2:16 / 500m at 18 s/m.

Tomorrow I’ll up the strokes per minute to 20 and use the 2:16 as my baseline.

This is a great community on this board. I used to really enjoy reading and lurking! Feels great to be back on the erg!

Welcome to the thread Adam. I think a lot of us have seen a change due to covid, I'm certainly one of them and getting back into some routine after 2 years away from the erg has done wonders for me. Look forward to see your progress.

That's week 2 done for me 2*5500 (both within 3 seconds of each other at 26:53) and 1 4*750 rowed around 2:17 to 2:20. I'm really hoping to do a 4th workout tomorrow which is a 20 minute row or 3*8 minutes. The week I've had with work and builders here I'm just delighted to have made it to week 3 next week!!!

Everyone else doing ok this week?

[Rowan McSheen]

Greetings to the new blood, Adam and Dalos!

Those are high hr values, Dalos. My UT2 peaks at 120 and UT1 at 130!

Looks like Adam is similar pace to me, but at lower spm.

Anyhoo ... Session 2/1 done this morning, 5500 m. Doing these at UT1, easing off a little as needed to try to stay about in the middle of the band but letting it climb a little in the final 1000 m or so. Started out at 2:13-ish and closed on 2:17-ish, for overall stats of 2:15.3 at 22 spm and average hr 124. It felt good, I think that's the right pace at the present time.

I suspect that as the steady rows get longer hr drift will make for a reduction in pace, but we shall see.

[mitchel674]

Week 6 started for me today. The 8000m row felt much easier than the 7500m row I completed yesterday. Today I managed to keep my HR below 150 for the entire piece and kept the same 2:21 pace at 22spm.

I'm always amazed at my variability on the erg. Some days I get on and feel like I could row forever. Two months ago I sat for a 10k and just kept going until I completed a HM without much more effort! Other days the meters seem to take forever and with much greater effort.

[Dalos]

Yeah, 61 resting, 201 max (though I suspect higher as I haven't done a proper step test, just highest I've seen at the end of a 2k or interval session). 220-age would leave me way, way off! My resting as a teen / early 20s was over 90 so quite a drop since then without much exercise.

I'm pretty amazed how the accurate various calculators for UT2, UT1, expect pace, HR zones etc. are when plugging them in. They match up almost exactly to what I'm putting out and the perceived level of effort expected. (Though Paul's law tells me, not surprisingly I should focus on aerobic capacity rather than strength)

Oddly my jump from 7.5k to 8k ended with a fewer slower sessions, expecting that's just normal variation as above, there seems to be as much as 3 secs variation at UT2 pace. Had a few days where my HV app told me to ease off as well and that came out in the time.

I find somewhat comforting that much of training and outcomes etc. is 'solved' just a matter of putting in the time and watching the results.

[adam1882]

Just finished the second 7500m of week 5. I've been using the rerow function on the PM5 when I row the second steady state piece for the week. I like having my previous row as a pace boat to keep me on track.

Good tip! Thanks Mitchel.

[adam1882]

Greetings to the new blood, Adam and Dalos!

Those are high hr values, Dalos. My UT2 peaks at 120 and UT1 at 130!

Looks like Adam is similar pace to me, but at lower spm.

Anyhoo ... Session 2/1 done this morning, 5500 m. Doing these at UT1, easing off a little as needed to try to stay about in the middle of the band but letting it climb a little in the final 1000 m or so. Started out at 2:13-ish and closed on 2:17-ish, for overall stats of 2:15.3 at 22 spm and average hr 124. It felt good, I think that's the right pace at the present time.

I suspect that as the steady rows get longer hr drift will make for a reduction in pace, but we shall see.

Thanks Rowan. Good row write up!

HR is something I’m going to keep a close eye on.

I’ve just rowed my 5500m at 2:11.7 average, 18s/m and a 150 HR (top of UT2).

This style of rowing (low s/m) has always felt most comfortable to me. I am going to experiment with my form to row slower, at higher strokes per minute whilst monitoring my HR.

I won’t fixate on it too much - that tends to be when I lost my overall focus - and hopefully as my fitness improves my output will fall in line.

Go well all!

[Wouter]

Last week I did 4 sessions/week 2. I really struggled with the 4x750 interval session. Started at 2:03 pace but could not hold on to the fourth interval.
4x750 2R 2:05,2 27
750m 2:02,6 29
750m 2:03,2 28
750m 2:03,2 29
750m 2:12,0 26

Today session 1 week 3
6000m 2:21,7 20spm

Any ideas perhaps on how to pace the next session 2x2000m 4R

[mitchel674]

Last week I did 4 sessions/week 2. I really struggled with the 4x750 interval session. Started at 2:03 pace but could not hold on to the fourth interval.
4x750 2R 2:05,2 27
750m 2:02,6 29
750m 2:03,2 28
750m 2:03,2 29
750m 2:12,0 26

Today session 1 week 3
6000m 2:21,7 20spm

Any ideas perhaps on how to pace the next session 2x2000m 4R

I believe it's important to finish these interval sessions without crashing in these early BPP weeks. Pete suggests you try 2 seconds off your 6000m pace. Perhaps try to hold 2:19 for your first 2k and see how you feel on the second after your 4 minute rest.

[Rowan McSheen]

Any ideas perhaps on how to pace the next session 2x2000m 4R

The instrux for the 2 x 10 mins in week 1 are to hold the steady row pace for the first rep and aim to slightly beat it on the second. I don't think that's very challenging but it is the fifth session of the week so maybe it's not meant to be.

My hunch for the longer intervals (the plan has 1500m and 2500m reps later, I believe) would be to pitch for about the mid point between current pace on the steady rows and one's actual or notional 2k pace (or 500m reps). Or, as an alternative measure, the mid point between the stroke rates. You get 4 minutes to recover, as against the 2 minutes for other similar-length reps in the plan, which I interpret as an invitation to push it a little.

But also, what Mitch said: important not to crash and burn so add an element of go by feel.

[Rowan McSheen]

BPP 2/2 this morning: 4 x 750m 2 mins rest, instrux are same pace as 500m reps in previous week but no faster.

I thought I'd overcooked the 500m's at 2:01.6 so approached this one with trepidation and was ready to drop the pace if necessary. In the event ... achievement unlocked, even had to throttle back at times to avoid overshooting. The longer fast intervals are my least favourite session so I'm pleased with that.

I'm trying to reduce heel lift at the catch and start the drive with feet planted flatter on the footrests for a better connection, and it seems to be working.

How did your 2000m's go, Wouter -- what pace did you settle on in the end?

[mitchel674]

7x500m, r2 done yesterday. Aiming for less than the 2:04 I did these at during week #1 and managed a 2:02 average yesterday. My problem with these has always been my low rating. I rarely rate higher than 30spm on these short pieces and will need to continue to work on this.

I'm looking forward to a relaxing 8000m at 20spm today.

[Wouter]

Any ideas perhaps on how to pace the next session 2x2000m 4R

The instrux for the 2 x 10 mins in week 1 are to hold the steady row pace for the first rep and aim to slightly beat it on the second. I don't think that's very challenging but it is the fifth session of the week so maybe it's not meant to be.

My hunch for the longer intervals (the plan has 1500m and 2500m reps later, I believe) would be to pitch for about the mid point between current pace on the steady rows and one's actual or notional 2k pace (or 500m reps). Or, as an alternative measure, the mid point between the stroke rates. You get 4 minutes to recover, as against the 2 minutes for other similar-length reps in the plan, which I interpret as an invitation to push it a little.

But also, what Mitch said: important not to crash and burn so add an element of go by feel.

I decided to follow your suggestion on the pace for the 2000m intervals and aimed for 2:12 pace.
2x 2000m R4 2:11,5 23spm
Felt okay, stroke rate perhaps a bit low and heart-rate perhaps too high. Don`t think I could have done a third interval at that pace, but still many weeks to come.