Pondering the Beginner Pete Plan

[p_b82]

I was going to say - the egg being high in cholesterol myth has been long debunked - often it's how they're cooked that makes them "bad" - which is the same for pretty much everything.

[DJ1972]

I was going to say - the egg being high in cholesterol myth has been long debunked - often it's how they're cooked that makes them "bad" - which is the same for pretty much everything.

Each individual has a different natural level of cholesterol, different diets, different reactions to diet etc..in addition to factors are that are certainly unlimited in number.
Back to what I have written, If I may correct my statement about the 1 egg at breakfast, then this is for me only as my natural level seems high and anything added may induce higher level of 'bad' cholesterol, despite all the exercises I have been doing.

I would not say the myth has been 'debunked' as many scientific article or medical brochures seem to point out to some recommendations going the other way. Many papers would say probably yes and the other half probably no. This is anyway off topic and there are certainly proper courses at university on how to analyse/validate research. British Heart association may have different recommendations to the Heart foundation in NZ.

As for my GP, since I am close to the limits, their recommendation is to limit any specific products and, since I follow generally a Mediteranean diet, there is not much to cut and indeed, cutting consumption of egs resulted in a drop in my 'bad' cholesterol. What else can I say? Living in a myth ?

[PleaseLockIn]

Week 11 Day 1 - extended to 55 min SS

I had to slow to a tad below 2:28 at r20 just to hold under 160 HR. At least I can run at 12:30 per mile below HR 150 for a while on flat ground… my cardio is pretty weak

Week 11 Day 2 - 4*1500m 3R

6:09.0 r23, 6:06.8 r24, 6:12 r25 6:08.9 r25

Probably the hardest session I managed to survive. I bonked in the third and abandoned the r24 rate cap - choosing to make the next reps free rate. I had to increase the rate just to keep my pace acceptable. At 300 meters to the end, sprint. Same thing for fourth except I raised my composure.

HR was 202 at the 2nd and a bit north of 200 in the fourth interval. In hindsight it wasn’t even that hard, why did I bonk in the third? Probably to do with drinking too much water causing bloat. The 2nd one wasn’t even that hard!

Any tips on fighting the urge to drink too much water between intervals? It only became much harder after I drank 6-7oz of water between that interval quick, sigh

[Dangerscouse]

Any tips on fighting the urge to drink too much water between intervals? It only became much harder after I drank 6-7oz of water between that interval quick, sigh

Without intending to sound flippant, just don't take any water with you. I don't drink anything for a distance of less than 20 miles, and I don't think it's ever caused me an issue.

[PleaseLockIn]

Any tips on fighting the urge to drink too much water between intervals? It only became much harder after I drank 6-7oz of water between that interval quick, sigh

Without intending to sound flippant, just don't take any water with you. I don't drink anything for a distance of less than 20 miles, and I don't think it's ever caused me an issue.

In 30r20 TT I’ll need to have no water anyways in the TT so I’ll get used to that. Besides if I ever gain enough muscle to become a HWT and have to cut down quick to lightweight… it can be done.

The amount of effort I need to make to gain a small amount of time… but hey… trains mental toughness.

[reuben]

Week 22

12k - I never look forward to these long sessions. Started out about 2s slower than my recent pace, slowly and somewhat accidentally sped up after the first 3k, and was within 0.1s of my recent pace at about 5k or 6k, so I guess I went too fast in this section. Then gradually slowed down, but ended up within 0.2s of my recent pace, and that's OK. Anyway, it's done, and that was the goal. Slightly lower rate than usual at 20-21.

4x2k 4r - Looking back at my previous 4x2k a month or so ago, my last rep then was about 1s slower than the first three, and my heart rate was maxed out for the last two reps. So I figured that if I came anywhere near close to equaling that session, I'd be content. Well, it wasn't to be, and in hindsight I probably should have guessed that it wouldn't be. The first two were OK, but I didn't feel very good. The third was a slog, and the fourth kinda fell over the cliff. So the previous 4x2k and today's session tell me that I probably need to back off one or two seconds on my pace if I want to finish well.

30r20 - I usually row 30 min sessions at 21 or 22, so had to dial it down a bit this time. Looking back, my recent 30 min sessions have been at 2:24, 2:24, and 2:20, all at r22. That last session looks like it was probably painful, so I not only dialed down the spm but also the pace. I started at 2:24, slowly ramping it up, eventually averaging 2:23. Heart rate never exceeded Z2/AT, but was getting at the top of those ranges at the end.

I've been suffering from a lack of motivation the last few weeks. I'm not sure if it's the monotony of the erg or general ennui, but these phases tend to come and go over both long and short cycles with almost any activity. Nevertheless, in two weeks I'll have not only finished the BPP but improved my fitness, so there's definitely been a plus side.

[p_b82]

Week 11 Day 1 - extended to 55 min SS

I had to slow to a tad below 2:28 at r20 just to hold under 160 HR. At least I can run at 12:30 per mile below HR 150 for a while on flat ground… my cardio is pretty weak

Week 11 Day 2 - 4*1500m 3R

6:09.0 r23, 6:06.8 r24, 6:12 r25 6:08.9 r25

Probably the hardest session I managed to survive. I bonked in the third and abandoned the r24 rate cap - choosing to make the next reps free rate. I had to increase the rate just to keep my pace acceptable. At 300 meters to the end, sprint. Same thing for fourth except I raised my composure.

HR was 202 at the 2nd and a bit north of 200 in the fourth interval. In hindsight it wasn’t even that hard, why did I bonk in the third? Probably to do with drinking too much water causing bloat. The 2nd one wasn’t even that hard!

Any tips on fighting the urge to drink too much water between intervals? It only became much harder after I drank 6-7oz of water between that interval quick, sigh

I think you've answered your own question -I think you've said before Mhr was 210 if so, ~75% Mhr while going at ~108W (2:28)

in your intervals the first two are roughly 2:02.5 ~190w (putting the pace is helpful rather than the time and distance so people don't have to go and calc things). those are hitting ~95% Mhr; might not felt hard by the body is saying otherwise.

if your MHR is a touch higher it's only a few % lower. You were going flat out on the day; that's why you ran out of steam. If your tank was empty before you started then even more reason.
It happens sometimes... we all have good and bad days.

Re drinking....
Only allow yourself a small sip of water to wet your mouth - or hardly fill the bottle and don't refill it - or don't have any at all. - unless you really sweat excessively you shouldn't need anything to drink for things less than 30mins imo.

I like to reward myself with a couple of gulps if I'm doing an hour or above at the ~40min point - the pace I lose to row one handed for a few strokes is made up by the boost I get afterwards. On really long pieces I hydrate more and early as I do sweat a lot and I found it's better to have little and often to keep cardiac drift in check a bit.

[p_b82]

I've been suffering from a lack of motivation the last few weeks. I'm not sure if it's the monotony of the erg or general ennui, but these phases tend to come and go over both long and short cycles with almost any activity. Nevertheless, in two weeks I'll have not only finished the BPP but improved my fitness, so there's definitely been a plus side.

It's probably not helping that you don't enjoy the longer pieces - that's never going to motivate, and prob with a the slight plateaux you've had it is unlikely to be motivating to feel like it's a slog to do something either.

Congrats on very nearly doing a full cycle though - that's half a year of consistent erging - you said yourself you're fitter, and you've prob learnt which pieces you enjoy the most in this time.

Maybe once you've done with the BPP spend a little bit of time just doing the things that you like for a bit - I struggle with the rigidity of a plan, it does mean I often avoid those sessions I really "should" do, but at the same time, I'm still getting fitter and stronger and I look forward to my sessions (mostly) - My random sessions just means I've not improved as quickly as I could have done...

[PleaseLockIn]

Week 11 Day 1 - extended to 55 min SS

I had to slow to a tad below 2:28 at r20 just to hold under 160 HR. At least I can run at 12:30 per mile below HR 150 for a while on flat ground… my cardio is pretty weak

Week 11 Day 2 - 4*1500m 3R

6:09.0 r23, 6:06.8 r24, 6:12 r25 6:08.9 r25

Probably the hardest session I managed to survive. I bonked in the third and abandoned the r24 rate cap - choosing to make the next reps free rate. I had to increase the rate just to keep my pace acceptable. At 300 meters to the end, sprint. Same thing for fourth except I raised my composure.

HR was 202 at the 2nd and a bit north of 200 in the fourth interval. In hindsight it wasn’t even that hard, why did I bonk in the third? Probably to do with drinking too much water causing bloat. The 2nd one wasn’t even that hard!

Any tips on fighting the urge to drink too much water between intervals? It only became much harder after I drank 6-7oz of water between that interval quick, sigh

I think you've answered your own question -I think you've said before Mhr was 210 if so, ~75% Mhr while going at ~108W (2:28)

in your intervals the first two are roughly 2:02.5 ~190w (putting the pace is helpful rather than the time and distance so people don't have to go and calc things). those are hitting ~95% Mhr; might not felt hard by the body is saying otherwise.

if your MHR is a touch higher it's only a few % lower. You were going flat out on the day; that's why you ran out of steam. If your tank was empty before you started then even more reason.
It happens sometimes... we all have good and bad days.

Re drinking....
Only allow yourself a small sip of water to wet your mouth - or hardly fill the bottle and don't refill it - or don't have any at all. - unless you really sweat excessively you shouldn't need anything to drink for things less than 30mins imo.

I like to reward myself with a couple of gulps if I'm doing an hour or above at the ~40min point - the pace I lose to row one handed for a few strokes is made up by the boost I get afterwards. On really long pieces I hydrate more and early as I do sweat a lot and I found it's better to have little and often to keep cardiac drift in check a bit.

In that 2k, i don't exactly remember, maybe around 204-210? Wouldn't be surprised if I hit 210.

Yes, I was studying over 4h that day and was a little sick. Still, yeah, wasn't a good day.

I tried no water for steady state - even with a fan I had to significantly drop pace from 2:28 to 2:30 over 6k to keep HR under 160. Even with water the next 6k interval was even worse - around 2:40 though at least the heart rate was around 145. Erging at 33*C doesn't help matters...

[p_b82]

In that 2k, i don't exactly remember, maybe around 204-210? Wouldn't be surprised if I hit 210.

Yes, I was studying over 4h that day and was a little sick. Still, yeah, wasn't a good day.

I tried no water for steady state - even with a fan I had to significantly drop pace from 2:28 to 2:30 over 6k to keep HR under 160. Even with water the next 6k interval was even worse - around 2:40 though at least the heart rate was around 145. Erging at 33*C doesn't help matters...

I doubt you'd see max hr in a 2k - it's just not long enough in my experience - I find it's 20mins or ~5-6k+ to really find mhr on the erg.

If I only had to work 4 hours a day and fit my erging around that - It'd be so much easier. I have no idea how the folks who do HM's first thing in the morning then a full day of work manage it!

If you're not properly hydrated before you start then hr will start higher & rise faster too - You need to make sure your pee is clear just before you erg, and make sure you've slowly put the fluids in over an hour or two to properly mitigate the high temps as best you can. I find about 200-300ml every 20mins works for me. (and what I aim for during my longer pieces)
Guzzling water will not re-hydrate you in the really short term as efficiently as taking your time over it - as you put too much liquid fin or the body to process, and it gets sent to your kidneys/bladder as excess rather all being absorbed.

Just watch any pro athlete in any sport taking on fluids mid event - none of them take in much; and the same goes immediately afterwards too.

[reuben]

I've been suffering from a lack of motivation the last few weeks. I'm not sure if it's the monotony of the erg or general ennui, but these phases tend to come and go over both long and short cycles with almost any activity. Nevertheless, in two weeks I'll have not only finished the BPP but improved my fitness, so there's definitely been a plus side.

It's probably not helping that you don't enjoy the longer pieces - that's never going to motivate, and prob with a the slight plateaux you've had it is unlikely to be motivating to feel like it's a slog to do something either.

Congrats on very nearly doing a full cycle though - that's half a year of consistent erging - you said yourself you're fitter, and you've prob learnt which pieces you enjoy the most in this time.

Maybe once you've done with the BPP spend a little bit of time just doing the things that you like for a bit - I struggle with the rigidity of a plan, it does mean I often avoid those sessions I really "should" do, but at the same time, I'm still getting fitter and stronger and I look forward to my sessions (mostly) - My random sessions just means I've not improved as quickly as I could have done...

When I first started the BPP, the 10k pieces seemed daunting, but they were far in the future, and I wasn't at all convinced that I'd make it to the end anyway. I just started it because what I was doing was about the same as Week 3 or 4 (~6k long rows). When I got to 10k, I was pretty happy, as my time/pace was much better than I thought it would be, and I felt tired but not exhausted at the end of those rows. 12k was still daunting, but I've had at least one 12k row that was at or very near the same pace as 10k, and I was both surprised and pleased about that. Prior to that I thought that I might cap the long rows at 10k, disregarding Pete's plan of 10.5, 11, and 12k, but my obsessive/detailed/rigorous/OCD chimp wouldn't let me do that.

Since then I seem to have hit a lull or low spot. I'm only doing the three core sessions each week and not much else at this point, so I certainly don't think I'm overtrained. My sleep hasn't been good for a couple of decades - I had a high wire/high stress job, compounded by what my someone quite properly described as my "overly developed sense of responsibility". But I retired almost 2 years ago, and I'm pretty sure that I'm getting enough sleep, even if it's still a bit fitful and biased too far toward the "early to bed, early to rise" end of things. I also think that I'm eating fairly well, so I don't have any obvious candidates I might tend to blame for my lack of motivation or energy. My legs have felt somewhat soft for the last few weeks, even just walking around, but I don't know why.

Maybe I need more time outside, soaking up sunlight and vitamin D, I dunno. I generally prefer outdoor activities, but the erg is always there, rain or shine, hot or cold, no matter the excuses. And I have three other indoor activities I can do as well, so I don't lack for bad weather options.

Or maybe age, mental and/or physical, is just catching up to me faster than I'm willing to accept. I don't like that idea, but it's inevitable. I saw my father fight his degradation with all of the mental force he had, causing him immense frustration and angst. My mother accepted it with the utmost grace.

I can do more than many who are younger than I, and also less than many who are older. But what is age, anyway?

Thanks for your reply.

[iain]

Reuben, we all go through peaks and troughs. So many variables from worrying about others to warmer weather to changes in diet besides the more obvious items you listed. Re longer sessions, if you don't like them, I suggest you do as intervals and perhaps chop each up with changes in pace & rate to keep it fresh. Some like to listen to music or films to help pass the time (although I find that there is more than enough to concentrate on keeping my pace, rate and technique solid).