Pete Plan Thread

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.
Rowlers
Paddler
Posts: 26
Joined: August 7th, 2018, 3:16 am

Re: Pete Plan Thread

Post by Rowlers » February 5th, 2019, 11:47 am

I didn't post for a while but kept rowing the past weeks. I have made it to week 24 of the BPP so really close to the end :) Two more rows and it is done. The past weeks were pretty straight forward and went quite well. The plan asked for a TT on the 10000m in week 23 so I gave it a go. The previous best was 41:12.6 so my goal was to finish within 41 minutes. My time was 40:53.0 with an average pace of 2:02.6 which felt pretty good.

BPP 22.1 - 12000m

Image

BPP 22.2 - 4x2000m / 4 min rest

Image

BPP 22.3 - 30min

Image

BPP 23.1 - 10000m

Image

BPP 23.2 - 8x500m / 2 min rest

Image

BPP 23.3 - 2x15min / 2 min rest

Image

BPP 24.1 - 12000m

Image
Roel, 32 yrs old, 176cm / 75kg (5' 9" / 165 lbs)

Started BPP 06/08/2018 @78kg and Finished 09/02/2019 @75kg.

Image

shadowpup
Paddler
Posts: 24
Joined: December 2nd, 2018, 7:15 am

Re: Pete Plan Thread

Post by shadowpup » February 10th, 2019, 7:48 pm

Back on the Pete's Plan Wagon! Between work travel and prioritizing my climbing days, it's been two and a half days since I've rowed, and I've only done the SkiErg intervals. Nine climbing sessions and three strength training sessions managed - but that isn't moving my rowing forward. it was pretty painful to do 6000m today. I was a minute and a half slower than last time, sigh.


BPP 3.3 6000 30:06:01 /500m 2:30.5 23s/m
Stats: F 57 5'7.
RowErg PB: 500m 2:07.3; 1000m 4:44.5; 2000m 9:44.8; 5000m 23:51.6; 6000m 28:35.9; 10000 49:43.4

bruinuclafan
Paddler
Posts: 2
Joined: February 3rd, 2019, 4:25 pm

Re: Pete Plan Thread

Post by bruinuclafan » February 10th, 2019, 9:25 pm

Thanks Steve and London. I've decided to go with the Pete Plan for now. I did the 5x1500/ 5:00 r this morning. Felt good for the first 2 intervals but was brutal after that. I was able to stay on pace, though, which I'm really happy about. On the last one, it was either fall off completely or go harder. For some reason there was no way I was going to keep that same pace. I've been in a daze the rest of the day. Results:

32:15.3 7500 m 2:09.0/500 27 s/m
6:29.3 1500 2:09.7 26
6:27.8 1500 2:09.2 27
6:28.4 1500 2:09.4 27
6:27.3 1500 2:09.1 28
6:22.5 1500 2:07.5 28

r3080

bambam
Paddler
Posts: 3
Joined: January 13th, 2018, 8:17 am

Re: Pete Plan Thread

Post by bambam » February 11th, 2019, 12:49 pm

Hi All,

Pretty sure this is my first post so i'll bore you all with some intro. apologies in advance for the length of this post!

Currently: 35, 105kg, 185cm. PB's - 2k:

Generally pretty active, and do other sports - not just rowing. Used to row when i went to the gym, but bought the bullet a year or so ago and bought a model D so i could put a little more time into exercise in general.

Started off just rowing when i felt like it, about 2-3 times a week, with a mix of 5k's, 2k's, pyramids, and short ~30:30 intervals, x 4 with 3 mins in between. Eventually got a little bored of this and wanted to reduce my waistline, and get my 5k under 20 mins. So i cut down on carbs slightly, and did my own version of the PP 5K plan which was 3 sessions a week with 1 distance and 2 intervals. Got good results up until i got ill, had to take a week or so out, so had to go back a bit, then kept missing goals, so ended up fading out. 5k time went from 22:05, down to 20:18, waistline was basically unchanged, but had put on ~3-5Kg.

Took a few months off, mainly due to life in general, also the weather was nice, so was riding my bike rather than rowing, realised that aiming for an increase in athletic performance wasn't helping my waistline, but was getting me a lot fitter so changed tactic - went back to beginning and started the BPP.

So far have got to week 14, but then injured my back (just before xmas), after this healed i went back a week and carried on (based on a me doing a 10k at a semi comfortable pace) but then was away for xmas and new year, went back and re-did the same week then got ill, went back and did that same damn week again and we're now at the present day - Today is probably the first time i feel like i'm able to row properly again so going to head back an additional few weeks and go from there to keep my motivation! Currently have improved my 10k time massively, and not done any of the shorter distances recently

There's still no change to the waistline (maybe tiny amount but barely noticeable) - but weight has gone up another ~5kg. Please note though i'm not fussed about my weight, but i am trying to reduce waistline, i appreciate these aren't always linked!!

I am clear that more effort is required on the diet front - so in the new year i started being much more careful on portion size, and have tried to keep things balanced and healthy. Also did dry January (with no effect).

Has anyone else experienced this kind of plateau? or frustration in having to repeat weeks without seeing much improvement?


Sorry for the length again - and if you got this far well done!!

bambam
Paddler
Posts: 3
Joined: January 13th, 2018, 8:17 am

Re: Pete Plan Thread

Post by bambam » February 11th, 2019, 3:05 pm

Should have added, also took a week at around week 10 to re train myself.

Had been doing the SS rows at a stroke rate of 16-18, do to try and get more cardio benefit upped this to 21-24.

Worked out great and since then the longer stuff was seeming easier. Although must as another add on, the anaerobic hiit intervals have always been easier for me than long distance, slow pace stuff.

Rod
6k Poster
Posts: 848
Joined: December 21st, 2016, 9:55 am

Re: Pete Plan Thread

Post by Rod » February 11th, 2019, 5:47 pm

bambam wrote:
February 11th, 2019, 3:05 pm
Should have added, also took a week at around week 10 to re train myself.
If by that you mean you've had the damper on a setting of 10 then have a look at this (having it on 10 is a very bad idea);
https://www.youtube.com/watch?v=t9yk4lL ... 2Zd-0NX_tM
61 year old, 73.5 kilo (162lbs), male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

bambam
Paddler
Posts: 3
Joined: January 13th, 2018, 8:17 am

Re: Pete Plan Thread

Post by bambam » February 11th, 2019, 5:57 pm

Rod wrote:
February 11th, 2019, 5:47 pm
If by that you mean you've had the damper on a setting of 10 then have a look at this (having it on 10 is a very bad idea)
Thanks for the reply Rod, but no, damper setting has been between 5-6 the whole time, works out to a drag factor of about 120-130.

mitchel674
2k Poster
Posts: 472
Joined: January 20th, 2015, 4:26 pm

Re: Pete Plan Thread

Post by mitchel674 » February 12th, 2019, 8:02 am

BPP week 5. 7000m done at 2:18. I've gone back to using my HR monitor and kept my rate between 140-145 for this session.
54yo male, 6ft, 162lbs

CaptSteve
Paddler
Posts: 5
Joined: January 25th, 2019, 3:43 pm

Re: Pete Plan Thread

Post by CaptSteve » February 14th, 2019, 2:00 pm

Hi Bambam,

Good luck in breaking the plateau, I can imagine it must be tough repeating the weeks over and again. I like the consistency of a training plan to give me pieces to aim for and achieve, I shall see how it goes from here on in. It looks like you were getting quite a good 5k time there.

BPP 3.1 - 06/2/2019 - 6000m - Set out to do a steady pace around 2:08 - practice for the valentines challenge.
Image

BPP 3.2 - 07/2/2019 - 2 x 2k r4' - Struggled to keep pace on the 2nd piece, but overall an ok average.
Image

BPP 3.3 - 09/2/2019 - 6000m - Set out to match the pace I did on the earlier 6k.
Image

Additional hour for the Valentines challenge. I set myself the challenge to do the Valentines Challenge of 14k in a single hour. Was chuffed when I managed it. 11/2/2019
Image
M 33 187cm 96kg
2k 7:58 -- 5k 20:21 -- 6k 25:09 -- 10k 42:15 -- 30' 7299m -- 60' 14134m

RayOfSunshine
2k Poster
Posts: 345
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » February 17th, 2019, 7:18 pm

After a few weeks off to compete in my first rowing race then do a HM TT, I'm back on the BPP for the SkiErg. Since it had been a few weeks, I re-did the 5500m.

Image
47M, 175cm/5'9", 83kg/183lbs
Neptune Beach, FL

Rowlers
Paddler
Posts: 26
Joined: August 7th, 2018, 3:16 am

Re: Pete Plan Thread

Post by Rowlers » February 18th, 2019, 6:56 am

Yes, I have finished the BPP last week! Really happy with the milestone. I feel way more fit than before the plan and went down from 78kg to 75kg. At the start of the plan I managed to row 2000m in 8:32.1. Last week I tried again and I managed to do it in 7:19.4. Pretty good progress.

The plan is now to switch to the Full Pete Plan. This plan consists out of 6 rows a week but for me I can only do 3 rows a week. I will spread out the 3 week schedule over 6 weeks. Does anybody do the same? Would that be a good idea or are there any major downsides to this?


TT - 2000m

Image

BPP 24.2 - 5x1500m / 3 min rest

Image

BPP 24.3 - 30min

Image
Roel, 32 yrs old, 176cm / 75kg (5' 9" / 165 lbs)

Started BPP 06/08/2018 @78kg and Finished 09/02/2019 @75kg.

Image

SowfLondonRower
Paddler
Posts: 47
Joined: July 24th, 2018, 11:42 am

Re: Pete Plan Thread

Post by SowfLondonRower » February 18th, 2019, 7:09 am

Congrats Roel! Great work. Really good pacing on that 2k as well.
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

Image

RayOfSunshine
2k Poster
Posts: 345
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » February 18th, 2019, 1:41 pm

Congrats on finishing and the 2k!! Excellent pacing.
47M, 175cm/5'9", 83kg/183lbs
Neptune Beach, FL

Post Reply