Pete Plan 2017

[JerekKruger]

A good reason to really train your aerobic base I guess . By the way did you mean Stephansen? I searched for rowers called Johansson but couldn't find any.

[hjs]

A good reason to really train your aerobic base I guess . By the way did you mean Stephansen? I searched for rowers called Johansson but couldn't find any.

Sorry, yes the Danish lightweight Wr. String of sub6 2k s on his name.

[QtrChicana]

Hey all. I am new here and just started Pete's Plan this week. I am doing the beginner suggestions for 24 weeks. Please forgive my newbie-ness and any of my basic questions. I am still learning the lingo and the shortcuts for the workout summaries.

I have the concept2 Model D with PM5 and have been rowing for 2 weeks. I used to be an athlete in martial arts but have been on hiatus for a few years now. I had some health issues and now am postpartum 9 months. I thought rowing would be a great way for me to get back in shape, develop stamina, and to be overall healthy. I don't have much baby weight to lose, about 10 pounds. I am mostly hoping to tone up and increase strength.

Here is my first work out under PP.
I tried hard to focus on staying consistent with my strokes per minute. I varied between 21-25, it is much harder than I thought. My goal was to keep it at 23 which seemed natural to me. What can you tell me about my performance? What numbers should I post in the future?

5000m
25s/m
3:50/500m
4:03.6 Ave/500 (Is this the average over the time I have had the machine?)
40.36.1 Time
3:54.5 split (what is the difference between this number and 3:50/500m posted above?)

Last newbie question. I was reading on this forum that your strokes per minute usually doesn't affect the time it takes to complete the workout. I don't understand how, lol. Will my time get better with practice?

Thanks!

[jbhop5857]

Good Day,
Glad to be back in form a bit today. Ate A LOT yesterday and drank water all day and I think that is what the body needed.

Cycle 4/ Week 1/ Day 3
8x500 on 3:30 rest with >30spm

10/12/17 11/02/17 11/23/17 12/21/17
1 201.7 151 148.5 146
2 201.4 150 147.9 145.9
3 200.3 150.1 147.5 146.2
4 156.8 149.8 147.1 145.9
5 158.9 149.1 146 145.8
6 158.6 148.7 145.9 145.7
7 158.5 147.8 145.4 145.6
8 150.3 143 141.6 138.9

Avg 158.3 148.8 146.2 145

My goal is <7/2k and it is nice to at least have the 500m sprint average at that pace. A ways to go to hold that for 2k though. But it WILL get done.

Also, I like the comparison when I do the sprints, but it gets jumbled after I post it. Do any of you know how to attach a spreadsheet or something that is cleaner?

Have a nice day.

David

[hjs]

David, looking good, both the improvement and that much faster last. Overall you need around 142 for 7 flat on this, but given that last rep I do think you are already very close.

Re stats, you leave out some ,0 s, thats messing things up a bit

[jbhop5857]

@hjs - I have two more rounds of this before the test. Obviously at the pace I am going, my average will not get to 142 before then unless something magical happens. Maybe I will test out going at 142 on the next round and see what happens.

Thanks

David

[hjs]

@hjs - I have two more rounds of this before the test. Obviously at the pace I am going, my average will not get to 142 before then unless something magical happens. Maybe I will test out going at 142 on the next round and see what happens.

Thanks

David

No need to push it David But if you have so much left this av. is far from a max effort. Take your time, nothing wrong with the way things go now.

[JerekKruger]

Don't read too much into it, but I got a 1:42.2 average on my last 8x500m/3:30r before my 6:53 2k. If you go with the 2k-3 rule I was about 2s slower on that than I "should" have been.

But as Henry says don't sweat it too much. Keep working and even if you don't hit sub 7 when you do your next 2k TT, you will eventually. This time next year you'll think of sub 7 as relatively slow.

[mdpfirrman]

Don't read too much into it, but I got a 1:42.2 average on my last 8x500m/3:30r before my 6:53 2k. If you go with the 2k-3 rule I was about 2s slower on that than I "should" have been.

But as Henry says don't sweat it too much. Keep working and even if you don't hit sub 7 when you do your next 2k TT, you will eventually. This time next year you'll think of sub 7 as relatively slow.

I had the same thing happen David. According to that, when I did my PB of 7:19, I should have been at a 1:46 average for this workout. I never hit below a 1:47 average. For me, it worked out typically to be 2K pace - 2 (not -3).

[mdpfirrman]

Did my first half marathon today. Changed up the plan a bit to fit in a half marathon for the club that I'm in. Didn't do SS yesterday but did the half as the TT today. Was rough. Around 2:13. Not pleased with the time at all, just the fact that I did it.

[Erik A]

went to the gym to do week 1.4 of BPP.... damn rower at the gyms pm was broken. and the other only had a PM2 which didnt seem to want to play either so just ended up doing a row ... will go to the other branch tomorrow and do it then

[jbhop5857]

@dreadfish - any row is better than no row, so good job.

Cycle 4/ Week 1/ Day 4
Steady State at 23 spm aim for 2:07/500

After the same row on Wed which had a pace of 2:10+/500 I was glad to get back to the pace today.

17k at 2:06.0 and exactly 23 spm except for the last 1k which I did at 21 just to give my muscles a good long stretch.

Felt good and I guess my body is recovering ok again.

David

[jbhop5857]

Good Day,

Cycle 4/ Week 1/ Day 5
Ranking distance piece with open restrictions.

21097 at 2:03.5/500 which also happens to be a new PB for me.

I have this strange idea to finish up the Holiday Challenge with a HM PB today and attempt a FM PB on Sunday, but I will wait and see how my butt and legs feel later today.

Have a good day.

David

[jackarabit]

Hey all. I am new here and just started Pete's Plan this week. I am doing the beginner suggestions for 24 weeks. Please forgive my newbie-ness and any of my basic questions. I am still learning the lingo and the shortcuts for the workout summaries.

I have the concept2 Model D with PM5 and have been rowing for 2 weeks. I used to be an athlete in martial arts but have been on hiatus for a few years now. I had some health issues and now am postpartum 9 months. I thought rowing would be a great way for me to get back in shape, develop stamina, and to be overall healthy. I don't have much baby weight to lose, about 10 pounds. I am mostly hoping to tone up and increase strength.

Here is my first work out under PP.
I tried hard to focus on staying consistent with my strokes per minute. I varied between 21-25, it is much harder than I thought. My goal was to keep it at 23 which seemed natural to me. What can you tell me about my performance? What numbers should I post in the future?

5000m
25s/m
3:50/500m
4:03.6 Ave/500 (Is this the average over the time I have had the machine?)
40.36.1 Time
3:54.5 split (what is the difference between this number and 3:50/500m posted above?)

Last newbie question. I was reading on this forum that your strokes per minute usually doesn't affect the time it takes to complete the workout. I don't understand how, lol. Will my time get better with practice?

Thanks!

Here is a link to C2 tutorial on PM5 operation and performance parameters recorded:

http://www.concept2.com/service/monitors/pm5/how-to-use

4:03.6 is the average pace of your 5k. Of course strokes/minute influences elapsed time of a set distance workout but not necessarily to the good. Building power/pace per stroke at 18 to 24 spm is the essential first training goal of a novice rower. High stroke rates (28-40spm) combined with attenuated stroke length and force produce no advantage. Walk first; run later.

Welcome to the forum and to the Pete Plans training thread. I hope you will hang with the lads on this thread as their day to day experience will illuminate yours and help you gauge your progress. There are also weight loss and women's subfora.

[Citroen]

5000m
25s/m
3:50/500m
4:03.6 Ave/500 (Is this the average over the time I have had the machine?)
40.36.1 Time
3:54.5 split (what is the difference between this number and 3:50/500m posted above?)

You have some serious technique problems. Well done on being brave enough to last for forty minutes rowing just 5K. Most adult male rowers who are fit and row correctly would be close to (or over) 10,000m in that time. 5000m shouldn't take more than twenty minutes for a male rower. It's slower for women, but under 25 minutes for 5000m should be achievable.

4:03.6 is the average time to row 500m during this workout.

I can't work out where your 3:54.5 split has come from, possibly from the first 500m.

Rowing is a sport done mostly (70%) with your legs, not with your arms/upper body. You don't sit still hauling anchor. So start by watching this video: https://www.youtube.com/watch?v=eqVmMd7FdAA

You need to increase the distance per stroke and the average power per stroke. You are only averaging 24W whereas a twenty minute 5K is a 202W average. There's lots of room for improvement.