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 e-Clair » January 12th, 2017, 3:22 pm

JohnAd wrote: I think trying to combine lifting and rowing is pretty tough on the body, I'm finding recovery from lifting is taking me longer than recovery from even a hard interval session. I wonder if the 80/20 kind of ratio should be across all training types not just the rowing and if lifting is in the 20.

Not on the PP, but I'll comment. Aasen (2008) gives training data for Tufte for the 12 months prior to 2004 Olympics. Overall was 8% strength training, around 13% in zones 3-5, and the rest in zones 1-2. So, quite possibly resistance training should be included in the 20%. I've found there's a noticeable increase in recovery needed before rowing if the weight training was to at/near failure and for low reps than if otherwise. I don't delay the next rowing session after such a weight session, but I approach it more cautiously, without a set pace/rate objective until I know how it is going.
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Re: Pete Plan 2017

Postby Litewait » January 12th, 2017, 8:56 pm

BPP 21.3 4 x 8' r2' DF124

8:00.0 1,833m 2:10.9 156 26 139
8:00.0 1,834m 2:10.8 156 27 146
6:37.8 1,512m 2:11.5 154 28 150

This is a lesson I didn't want to learn. Legs were weak from yesterday, said what the hell. When the legs give out, you up the SPM, when the SPM doesn't hold out, you unconsciously start rowing with your back. Felt like someone hit me across the back with a baseball bat. Really wasn't a terrible row, pretty pissed I hurt myself, can barely sit up or bend over.

@mike - joining you on the bench
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Re: Pete Plan 2017

Postby JerekKruger » January 13th, 2017, 4:25 am

13/01/17: 2x10mins/2min rest no idea of time but fairly easy pace (could talk throughout)

A friend wanted me to show them how to row so I added in this session. I originally intended it to be a 20min piece but my friend asked if we could split it hence 2x10min. The reason I have no idea of time is that the monitor on my machine stopped working (error 457 or something similar) at about 1 minute in so I just rowed based off my friend's timer. Before this piece I also spent about ten or fifteen minutes explaining the stroke and getting him to row arms only, arms and back then full strokes. It was surprisingly fun seeing him go from terrible technique, to correct but jerky technique to smooth and acceptable technique.
Tom, 32 years old, 6'6", 93kg. Very old PBs: 500m in 1:31.x, 2000m in 7:12.x (x represents the fact I can't remember the tenths). Current PBs: 5000m in 18:58.2 (18:54.2 pro rata), 6000m in 22:40.1.
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Re: Pete Plan 2017

Postby Street » January 13th, 2017, 9:43 am

I took a rest day on Wed as I really wasn't feeling it, then proceeded to do an awful row on Thursday morning, well under pace. The target was the same speed as my fastest 10km for 30mins, which was 1:58.3. I was struggling along at 2:05 so thought I'd just stick to it and take it easy just to get the session finished. However the dog decided to harass me halfway through so I ended up at 2:07.3 average. Not my best row but at least I got the session done. It's the first week I've been back indoor climbing since before Christmas so I think I'm feeling the effects of that. Hopefully next week I'll be back in the swing of things properly!
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Re: Pete Plan 2017

Postby Street » January 13th, 2017, 9:47 am

Litewait wrote:Really wasn't a terrible row, pretty pissed I hurt myself, can barely sit up or bend over.


Ouch! I hate stupid injuries like that. Take it easy for a few days and you'll be back on form! :)
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Re: Pete Plan 2017

Postby Rowan McSheen » January 13th, 2017, 12:06 pm

BPP week 2 session 1: 5500m at same pace as previous week's 5000m. But since I thought I wasn't working hard enough on them I decided to up the pace from just over 2:13 to 2:12 and see how it went.

Pretty much even splits throughout, turned in 2:12.0 exact, hr was average 121 (mid point of UT2) and peak 136 (UT1 band is 130-140). A little bit of hr drift and the legs felt a bit weary toward the end, probably because of a tempo run yesterday. I'll settle for this pace for ss rows for the time being and see how it goes as they get longer.

Looking around at what others are doing, I reckon mudgeg is where I want to be when I get to that stage of the plan.
Stu 5' 9" 160-165 lb born 1960
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Re: Pete Plan 2017

Postby JohnAd » January 13th, 2017, 1:16 pm

Jerek, welcome to the group. It's certainly worth trying even pacing a few times and also trying negative splits too. I like even splits when you know you can hold it but if you need to back off it can feel horrible for the rest of the row, whereas negative splitting avoids that and you're more likely to end up with a good row. But try it out and if you try and stick to your sub 2:00 target then imagine a little electric shock every time the split goes over 2:00

Gordon, nice 1k intervals, definitely indicating a sub8 2k is there waiting, they should all feel hard though, that session is about as close the edge as doing a 2k as you get on the BPP

e-Clair Thanks for the reference, I think that means more SS on the erg for me over the summer if I'm trying to get stronger.

Tim, ouch, hope you recover soon but take it easy

Rowan, nice stuff increasing the pace a bit and the distance, what stroke rate are you doing these at?


PP07Lite 4.3 4000m (should have been 4500m but I misread my phone)
Target 1:52-3 so 2-3 seconds off where my target 5k pace was before xmas
01:51.8 r27
01:52.7 r27
01:54.5 r26
01:53.9 r25
01:49.6 r28
Avg 1:52.5 r26 MHR 170

So went off a bit fast and paid for it in the middle but overall happy, this is only one second off my season's best 5k pace, next time I'll try the right distance though :oops:
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Re: Pete Plan 2017

Postby Rowan McSheen » January 13th, 2017, 1:31 pm

JohnAd wrote:Rowan, nice stuff increasing the pace a bit and the distance, what stroke rate are you doing these at?


Doh, forgot to say, 22 spm.
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Re: Pete Plan 2017

Postby JerekKruger » January 13th, 2017, 3:07 pm

JohnAd wrote:Jerek, welcome to the group. It's certainly worth trying even pacing a few times and also trying negative splits too. I like even splits when you know you can hold it but if you need to back off it can feel horrible for the rest of the row, whereas negative splitting avoids that and you're more likely to end up with a good row. But try it out and if you try and stick to your sub 2:00 target then imagine a little electric shock every time the split goes over 2:00


Thanks John,

Yeah, I'll have a play around with strategies. I'm also considering fiddling with my drag factor. It's currently set at 135, but given my relatively low stroke rate I wonder if raising it a big would be a good idea?

For negative splitting would doing something like rowing the first 75% of a piece at 2:00/2:01s then increasing the pace throughout the last 25% be a good strategy. I can certainly see the psychological advantage since one thing that I hate is rowing consistently rowing above my current average split, and knowing that it's going to go up and up.
Tom, 32 years old, 6'6", 93kg. Very old PBs: 500m in 1:31.x, 2000m in 7:12.x (x represents the fact I can't remember the tenths). Current PBs: 5000m in 18:58.2 (18:54.2 pro rata), 6000m in 22:40.1.
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Re: Pete Plan 2017

Postby mudgeg » January 13th, 2017, 3:59 pm

@Rowan McSheen - Stu, yes, 2:12/2:13 is almost exactly where I started looking back in my log. I then pretty much settled into a 2:12 pace for the Day 1 longer rows all the way up to 10,000m. The 500m additional each week is just enough to be challenging and the Plan does instruct us to match the initial pace not beat it (which was my initial mistake).

I just did a 2:11 this week for 10,000m which is my best yet. My guess is that you could probably better my times by Week 17, where I am now. I am coming off the back of a serious virus which affected my heart so my heart rate is a touch restricted, although I am now fit and well. If you don't have similar issues you should match my modest gains quite easily.

Good luck, I will be watching you from just down the M4!
Gordon, 60yo, 6', 205lbs
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Re: Pete Plan 2017

Postby Rod » January 13th, 2017, 6:52 pm

Standard Pete Plan session tonight......8 x 500.3:30r (all static starts).

Average pace 1:41.5. 38spm DF 130.

1:41.8...38spm
1:41.8 ..38
1:41.9...38
1:41.8...38
1:41.5...38
1:41.6...38
1:41.6...38
1:40.0...41spm

Happy that I had enough left to do the last rep in 1:40.0 so hope to get a better average for the session next time which will be my last one before my 2k race at the English championships on the 5th of February.
59 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.2 on 15th February 2017
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Re: Pete Plan 2017

Postby mdpfirrman » January 13th, 2017, 7:26 pm

Really strong Rod! No problem sub 7 for you based on that.

Tim - sorry about your back. I learned that lesson the hard way last year doing the Ed McNeeley Power workout (20 seconds as hard as you can, 1 minute off, repeat up to 20 times or until your power falls by 10% or more -- I think). Aside from these recent flu / bacterial infections time off, that's the only time off I took this year was in Sping for a week when I did he same thing. Shortened strokes kill your back! You'll be back soon.

Gordon - really strong. Great workout.

Andy - those kind of days happen. Just telling you that you're going too hard.

Jerek - really strong addition to the group. Welcome. I hope to be back soon (coughing my fool head off this week).

Paul - glad you're fully recovered and going strong still.

John - thanks for the advice. The ironic thing about what I'm doing is honestly, I've kind of been doing it all year with no problems. The only change in my training since last year after my race was I was lifting heavier 3X a week and doing less interval numbers (and more diversity). The basics of the Pete Plan I've been doing all year. The only thing I've changed is increasing the interval sets (from like 2 or 3 to 4 or from 4 or 5 to 8) like the full plan prescribes. The only other thing I've changed is I've been trying to do a really light lift instead of a heavy lift right before my intervals. Ironically, as I mentioned earlier, my times were MUCH better when I was doing the other training than they've been since moving to the full PP.

I'm second guessing my training now with the decreased performance and all the illnesses. I'm debating just going back to what I was doing - which is heavily borrowed upon from the PP (so I'm not talking about reinventing the wheel). Perhaps my training has just really fell flat because I'm fighting off my 3rd illness in four months along with vacation! But perhaps my body also isn't equipped at my age to continue with the full PP beyond one or two rotations (I've only made it through two without getting sick this Winter). There have been some studies that you perform better on the 2K after a static lower back pull right before the row. Perhaps doing heavy lifting right before my rows prepared me better for the overload of doing fast work. I'm not sure. My last round of the Speed Pyramid was around a 1:48 or so. Early in Fall (right after doing my earlier workouts regularly), my Speed Pyramid average was around 1:46 (at that time I was really confident I would have broken a 7:10 or so). I was following more of an 80/20 mix like you mentioned then related to the rowing. Most of my lifting was actually harder though (but I was lifting on my speed days and resting on my SS rowing days). Perhaps it's lifting daily but my lifting has been modest and not hard.
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52 Yrs old, 5' 10" (on a good day) / 185 lbs.
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Re: Pete Plan 2017

Postby Slacker » January 13th, 2017, 8:00 pm

Yikes, TIm. Rest up and get better.

I'm another one who's coming down with something. I noticed on my last row and even my last couple days off that I had reduced energy. My Day 1 rows are normally pretty strong, but this morning I couldn't do it. Had a 10k to do and had to bargain with myself to even make it to 5k. Probably end up taking some days off before my work trip or do really easy rows. I'll check my heart rate in the morning and go from there.
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Re: Pete Plan 2017

Postby Street » January 14th, 2017, 8:25 am

I had a good session this morning, felt back on the pace! I think the day off and a couple easy days have done me good.

BPP 20.5 8x500m/2"r
14:23.1 / 4,000m / 1:47.8 / 29
1:49.0 / 500m / 1:49.0 / 29
1:48.7 / 500m / 1:48.7 / 29
1:48.9 / 500m / 1:48.9 / 29
1:48.6 / 500m / 1:48.6 / 28
1:48.5 / 500m / 1:48.5 / 28
1:48.1 / 500m / 1:48.1 / 29
1:48.6 / 500m / 1:48.6 / 29
1:42.7 / 500m / 1:42.7 / 30

My target from week 17 was 1:49.3, that felt very easy this time round! :D
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Re: Pete Plan 2017

Postby McKenzie » January 14th, 2017, 9:05 am

Nice to read about the great training going on and too bad about the injuries.

I have had a few days with slow steady state at 2:20 - 30 and today I got ready to do 16*250 m (1:30)

I am on PP W06 and my target was 1:50 - 52. I am quite pleased about negative splits and coming in at 1:50,3 and SR 30

Previously I have had a few poor attempts on 5k´s and realize I need to do more steady state in zone 2 and low 3 which is 2:07 - 13 for me, I guess.

Have a good weekend
Magnus McKenzie Jakobsen
Norway, 50 years old, 5'8'', 75 kg. Started rowing August 2016
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