Pete Plan 2017

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: Pete Plan 2017

Postby Dangerscouse » December 7th, 2017, 4:02 pm

@ David, well done. Don't underestimate how much the virus will have slowed you down too so there's still more to improve on soon enough when you are fully recovered.

It's always good to smash through a mental stumbling block as you now know without doubt that you are capable of more.
44 Years Old; 6' 4"; 90kg; Liverpool, England 2k= 6:45; 5k= 17:46; 10k= 36:21 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12 Hours= TBC

Instagram: stuwenman

www.justgiving.com/StuWenman
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Re: Pete Plan 2017

Postby RWAGR » December 7th, 2017, 4:47 pm

David- super congrats on the sub-40. Remember hitting that myself and loved it! Good for you. Keep it up.
Rob, 33, 6'1"/ 185cm , 233lb/ 105.7kg
2k: 6.56.3
5k: 18.46.5 (old)
30r20: 7693
30rFREE: 7753 (old)
10k: 38.45.1
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Re: Pete Plan 2017

Postby jbhop5857 » December 7th, 2017, 7:49 pm

Thanks buds,
Really appreciate the feedback. I had been under 40 a couple of years ago, but life interrupted almost immediately after a few PB's and I never really went back to rowing. Until now.
The focus through February is absolutely 2k, but I think its pretty cool how much it has helped my 10k to this point. I really like that distance and look forward to working on it next year specifically.

Thanks again,

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
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Posts: 99
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Postby mitchel674 » December 11th, 2017, 9:13 pm

Week 13 BPP. Once again the first row is the 10k with an effort to row at the previous week's pace for the first 3/4 and then beat that pace in the end. I pulled a 2:14.0 today which is a bit better than last weeks 2:14.9. Today at 44:40 was a full minute faster than my 10k from 2 weeks ago.
53yo male, 6ft, 170 lbs
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Re: Pete Plan 2017

Postby jbhop5857 » December 12th, 2017, 1:40 pm

Good Day,
Well, after being sick it is good to be back. Tested the 2k lat week at 7:10, which I was quite happy with. The idea before Crash-B was to do 3 rounds of Pete, take a week to relax with lower meters and then do 3 more weeks followed by a taper week and a race. I needed to switch my recovery week because I was sick, but still on pace to do the 6 cycles. I agree that normally that is way to many cycles, but I figure that I am so out of shape, there is no way I will plateau yet.

Anyway

Cycle 3/ Week 3/ Day 1
4x2000 with 5 min rest >30spm

10/23/17 11/14/17 12/12/17
2000 200 156 154
2000 159.6 154.6 154
2000 158.7 153.3 154
2000 154.4 151.9 149.6

Avg 158.2 153.9 152.8

The progress is getting less (at least on time, haha) each time. Probably the best thing with this workout was that during the second interval, I was scared (yes, really) that I would not be able to beat the final 2k time from the last cycle. Grin and bear it seemed to work. The body is amazing, it can do things you don't expect. And I'll take the 15 or so lbs that have come off already as well.

Thanks

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
500m Poster
 
Posts: 99
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Postby mdpfirrman » December 13th, 2017, 9:46 am

I'm planning to start again this Sunday on the full PP. Have to admit I'm incredibly worried about an HD (something I've never done), so I'll start out conservatively to ensure success and put it full throttle on the last rep.

Felt like Monday I was coming down with something (had a fever all day), took a day off and feel back to myself today. Did a brisk 4K yesterday and felt really good afterward.

Looking forward to joining you guys. I plan on doing two full rotations of the plan. My race is the first week of Feb. Last year, I tried to do four or five rounds of the PP and ended up sick three times and got interrupted by a vacation (and got some food born illness in Mexico!). So far, training this year has been uninterrupted. Just concerned because I've recently become painfully aware that I haven't done much AT work, so the longer intervals scare the Bejesus out of me at this stage, but I'll get through them.

My PB is 7:19. Last year (in Sept at least), I was tracking to smash that PB based on the PP predictors (probably even sub 7:15). Ended up just tying my PB with all the sickness. Stepping up the competition this year and leaving Cincinnati (where I live) to drive 2 hours to Indy where the competition is a lot steeper. The guy who finished first in my age group last year broke 7 minutes (and is a crew coach), so I'm not going to touch him, but there are many more close to my level, so the competition will be great. My goal is to finish second and get a PB. We'll see.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
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Re: Pete Plan 2017

Postby jbhop5857 » December 13th, 2017, 3:04 pm

Good Day,
I am so glad I asked so many questions regarding HR/HIIT/Steady State. Honestly, I disagreed with a lot of the feedback, but one gentlemen made a comment about introducing HR into a power plan and that bothered me. I dug really deep into it and kept fighting against it, but finally, something clicked. A message from NavigationHazard helped a lot in understanding that it wasn't a bad plan, just a plan that didn't meet up with my goals.

So, although I will continue to monitor HR, it will not be the, "steady," in steady state. I will keep that with time, but monitor HR to make sure I am not blasting though a UT2 zone when I need to be in it. Keeping the SPM at 23 for now, but will drop it as the steady state gets easier.

I also got some push back on the number of meters in Steady State and I now understand and agree with all the comments. However, I don't think I will back off. Why? I need to lose weight, a good amount of it. Although getting under 7mins is the goal for February, long term health and long term lower times are much more important and I feel as though the longer steady state is my ticket to that and if the 7mins needs to wait a few more months, then it will.

Anyway, love this forum, you all have helped a lot.

Cycle 3/ Week 3/ Day 2
Steady State @23spm @2:06 for 10k.

Using the HR only the last couple of weeks was holding me back. My times were higher, but my HR was not much lower at all. If I focused on the breathing and tempo, I can keep the HR in check and build more muscle

Thanks all,

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
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Posts: 99
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Postby mdpfirrman » December 13th, 2017, 4:37 pm

@ David - the 4 X 2K was very solid. I had a bit of a hard time reading it at first but I understand it all now. Your last interval was very solid. You're making great gains. I probably won't start out that brisk my first time through.

As for the meter question, I've been doing roughly 65K meters a week. I was planning on cutting back a bit, but that's by choice. I think the people that said for you to cut back were more concerned about you overtraining and that you wouldn't have time to see the full effect of 12 weeks (the common belief of the minimum amount of time you need to see an improvement in cardio function). With your goal being weight loss (and you controlling your SS days), I don't see that much of an issue. You're younger than me and younger people tend not to get sick/overtrain quite as easy. Just listen to your body. I took Monday off. Killed me to take a day off for training, but I was starting to feel ill and I'm glad I did now two days later and feeling 100% again.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)
mdpfirrman
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Re: Pete Plan 2017

Postby jbhop5857 » December 13th, 2017, 5:00 pm

@mdp - Thanks bud. Yeah, overtraining is something I have done in the past. I am monitoring morning HR as an indicator for that as well as simply looking for physical signs/pain etc. I always take Monday off, and have no problem taking another day if I really need. I am averaging somewhere around that 70-80k weeks. The best part is the pain that I felt at the start is subsiding and even the longer rows I am recovering ok from. I'll tell you, though, that 4x2k I have felt for the last 24 hours.

Have a good day, looking forward to seeing you rock the plan.

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
500m Poster
 
Posts: 99
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Postby Dreadfish » December 13th, 2017, 11:16 pm

so what is Pete plan??
newbie to the forums and have been away from the erg for a few years... well about 15 actually so need to get back on the bike so to speak
54 yo from New Zealand
6'4 and 125kg
Dreadfish
Paddler
 
Posts: 4
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Re: Pete Plan 2017

Postby lindsayh » December 14th, 2017, 1:54 am

Dreadfish wrote:so what is Pete plan?? newbie to the forums and have been away from the erg for a few years... well about 15 actually so need to get back on the bike so to speak

Welcome
The Pete Plan was devised by Pete Marston in the UK maybe ten years ago as a modification of the Wolverine Plan directed specifically at improving 2k performance with workouts that can be done in an hour at lunchtime. (he has also devised a 5k focussed plan) There is a beginners plan as well as the full PP and both groups are logging their sessions on this thread. The plan is a 3 week cycle that is repeated with goals modified and paces increasing with progress. There are 6 sessions a week prescribed which can get pretty intense. There are short and long intervals and slower steady state and one long harder session a week. You could start with BPP if you have been away for a while before "graduating" to the PP.

https://thepeteplan.wordpress.com/
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
PBs 1 min 362m ('15), 500m 1:25.4 ('14), 2k 6:46.1 ('15), 5km 18:07.9 ('16) HM @1:59.2 ('16)
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Re: Pete Plan 2017

Postby jbhop5857 » December 14th, 2017, 1:19 pm

@dreadfish - It's awesome, give it a try. This forum will greatly support you.

Good Day,
The sprints are getting painful, but rightfully so. Guess you can't expect to get faster without a little pain. Still have yet to see my HR over 172, but I guess that will improve along with everything else.

Cycle 3/ Week 3/ Day 3
4x1000m with 5 min rest with >30spm Target 1;48/500

11/25/17 11/16/17 12/13/17
1000 151.2 149.5 148
1000 150.4 148.4 148
1000 151.1 147.4 148
1000 151.2 147.3 145.7

Avg 151 148.2 147.4

I'll take it and really look forward to this being under 145 for the last interval.
Adding some basic core work into the mix this week as well. Very easy 3 days a week with Steady State just doing some planks, crunches and side bends. I don't think my body wants me to add weights or much more at this point, just need to keep working on basic athleticism. Someone wrote before that the more you train, the more you can train. Totally agree, but I need to add it lightly so not to burn out.

Have a nice day,

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
500m Poster
 
Posts: 99
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan 2017

Postby Dreadfish » December 14th, 2017, 3:44 pm

Hi All

thanks for the reply and info. that beginner pete plan looks like the way to go. So tonight i will be at the gym for the first time in many years. i have recently completed a 6 week cross fit program which highlighted my lack of fitness and also rekindled the joy of the ERG.
so a few goals i have is to get back to at least the million meter club which i last did about 15 years ago. i also want to get down to a sub 7 min 2k again i last did this many many years ago.

about myself
my name is Erik
Im from New Zealand
6'4 and 125kg
54 yo from New Zealand
6'4 and 125kg
Dreadfish
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Posts: 4
Joined: December 13th, 2017, 10:58 pm

Re: Pete Plan 2017

Postby mitchel674 » December 14th, 2017, 3:57 pm

Erik, welcome! Sounds like the BPP would be a good restart for you.

I'm a rowing novice but am now on week 13 of the BPP. Post here as you go along. The support has been fantastic.
53yo male, 6ft, 170 lbs
mitchel674
500m Poster
 
Posts: 91
Joined: January 20th, 2015, 4:26 pm

Re: Pete Plan 2017

Postby jbhop5857 » December 14th, 2017, 5:18 pm

Hey @dreadfish - Welcome to the group. Its a lot of fun!!

David
Age: 38
6ft.
235lbs.
2k: 7:10 - 2017
5K: 19:12.8 - 2015
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:29:24 - 2017
30 Min: 7740 - 2015
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
jbhop5857
500m Poster
 
Posts: 99
Joined: October 13th, 2017, 10:18 am

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