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.
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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 20th, 2018, 2:12 pm

RayOfSunshine wrote: Tuesday was a rest day, but I rested Wednesday & Friday as well. Thursday I did a light session. Today is week 6, day 1 of BPP (7500 SS). The back still doesn't feel any better. It feels like a strain, but it doesn't feel that bad. It's super annoying though and I'm frustrated since I'm not sure what to do.
@RayofSunshine - I am going to suggest what you don't want to hear. This is what I have done with success: Rest, ice (10mins on/10mins off for an hour a couple times throughout the day) and anti-inflammatories (if you can/will take them). That is only if you don't have any shooting pains down your legs. If you do have that, all bets are off - and get thee to a doc for an eval. Also, watch the Drag Factor with your rows if you are doing light rows. Drop it down. Heal now and play later. David is right ... don't screw around with your back. Losing a week or so of your training may be worth it long term. Otherwise, this may be a chronic, lingering injury that will last even longer. Hope it heals quickly.

Cycle 5/Week 2
I did my second 30R20 ever today. Apparently, when I did my first in April 2017, the focus was not the same as today as that pace/meters was slow/low (6,385m). Must have been a recovery row. Today was not that kind of row. I really wasn't sure how to pace it either, so just quasi- winged it. With 8mins remaining in my session I figured out what the goal of the famous 30R20 is. Not comfortable. Remembered the suggestion from someone on here to watch the technique and the back on this one, so when the going got tough that was my focus - injury prevention. So at least now I have a baseline for my next 30R20. Since it was my first real attempt, it was also a PR. :)

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54 y/o, Female, 5'10", 142#, Fitness Matters
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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » January 20th, 2018, 4:09 pm

RowerGal wrote:[
Cycle 5/Week 2
I did my second 30R20 ever today. Apparently, when I did my first in April 2017, the focus was not the same as today as that pace/meters was slow/low (6,385m). Must have been a recovery row. Today was not that kind of row. I really wasn't sure how to pace it either, so just quasi- winged it. With 8mins remaining in my session I figured out what the goal of the famous 30R20 is. Not comfortable. Remembered the suggestion from someone on here to watch the technique and the back on this one, so when the going got tough that was my focus - injury prevention. So at least now I have a baseline for my next 30R20. Since it was my first real attempt, it was also a PR. :)

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Looking at your PR in your signature, it looks like it's your 30' PR not just your 30R20 PR and you'll need to update your signature.
49M, 175cm/5'9", 73.9kg/163lbs
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jbhop5857
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Re: Pete Plan Thread

Post by jbhop5857 » January 20th, 2018, 4:10 pm

Good Day,

@rowergal - That is AWESOME!! I have never done one of the 30r20. I bet that really works those leg muscles. Once of these days....

Cycle 5/ Week 2/ Day 5

HM TT with no restrictions. = 1:22:48.5 (1:57.7) for a new PB.

This felt really good. I was up with the boys for a bit last night and had a few beers. As I do not each any carbs, my body went through a fuel transfer during the row, which is painful to do when you can't pause to catch your breath. There is more improvement that can be made in this number, but its getting to the point where I will need to plan it properly instead of just going after it.
But, I will take it and feel good about it. One more day to rest day and one week to my first race ever. No real taper for this one as the goal was a good Crash-B race, so this is just practice.

Have a great night, steady state for me on Sunday.

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

VeloMark
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Re: Pete Plan Thread

Post by VeloMark » January 20th, 2018, 4:30 pm

RowerGal wrote:
RayOfSunshine wrote:
Cycle 5/Week 2
I did my second 30R20 ever today. Apparently, when I did my first in April 2017, the focus was not the same as today as that pace/meters was slow/low (6,385m). Must have been a recovery row. Today was not that kind of row. I really wasn't sure how to pace it either, so just quasi- winged it. With 8mins remaining in my session I figured out what the goal of the famous 30R20 is. Not comfortable. Remembered the suggestion from someone on here to watch the technique and the back on this one, so when the going got tough that was my focus - injury prevention. So at least now I have a baseline for my next 30R20. Since it was my first real attempt, it was also a PR. :)

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RowerGal, your drive length shows 1.42? Is that typical for you? @ 6' I've never seen more than 1.23, with 1.12 to 1.17 being more typical. Granted, I do most of my rowing strapless (so lay back very little), but can't help but wonder how my drive length range compares to others about my height? I've felt I could compress at the catch a little more, but that will gain me maybe a cm, so not much.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

JerekKruger
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Re: Pete Plan Thread

Post by JerekKruger » January 20th, 2018, 6:25 pm

@David - very impressive!

@Mark - when I row strapless (and also when I don't*) my stroke length is around 1.45m, sometimes it goes to 1.48m and, very rarely, to 1.39m. If 1.42m is typical then RowerGal's seems very long for her height, but I'd also say yours seems a little short. It's possible you're not connecting immediately at the catch (the computer only calculates the length whilst the flywheel is accelerated, so if you don't accelerate it immediately during the drive that distance won't be included).

*I row strapless a lot so my strapped stroke is probably not that different.
Tom | 33 | 6'6" | 93kg

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RowerGal
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Re: Pete Plan Thread

Post by RowerGal » January 20th, 2018, 7:45 pm

@RayofSunshine - Thanks for the reminder. Did forget to do that. All good now.
@David - I can''t wait to see your race results. You are on a great roll! Congrats on yet another PB.
@VeloMark - I didn't notice that drive length until after I did my row as I was mainly watching the SR via the ErgData screen. In the last few seconds, when I saw I was close to the magic number "6666" I was very much overreaching at the catch and exaggerating the lay back/pull at the finish. 1.42 is definitely not a typical length for me. I am pretty consistent in the 1.17-1.24 range with an occasional 1.30. I agree with JerekKruger that your drive length seems a bit short for being 6 ft tall, but without seeing your rowing technique it is hard to say where the best adjustments for you can be made.
54 y/o, Female, 5'10", 142#, Fitness Matters
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VeloMark
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Re: Pete Plan Thread

Post by VeloMark » January 20th, 2018, 8:38 pm

Tom and RowerGal, thanks for the comments. While I don't think I have great proportions for rowing (long torso, average arms/legs), I do agree I have room for improvement. I don't want to make any adjustments before my first race in two weeks, but will make improving my stroke a priority after that. Might even post a video for comment at some point.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

OtwSL
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Re: Pete Plan Thread

Post by OtwSL » January 21st, 2018, 5:49 am

Good luck with your race David. I sense a PB is ready to be hammered! Eat well and pace it smartly! I'm sure you'll smash it!
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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Re: Pete Plan Thread

Post by JerekKruger » January 21st, 2018, 6:33 am

VeloMark wrote:I don't want to make any adjustments before my first race in two weeks, but will make improving my stroke a priority after that. Might even post a video for comment at some point.
I always find adjustments to my stroke take a while to bed in so waiting till after your races seems sensible.
Tom | 33 | 6'6" | 93kg

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mdpfirrman
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Re: Pete Plan Thread

Post by mdpfirrman » January 21st, 2018, 2:57 pm

@ Mark, I second what Tom said. Changing stroke dynamics can take a season. Wouldn't mess with it right now. You're doing too well.

@ David, another day, another PB for you. I'm glad your races are upcoming. You haven't hit a plateau yet and I don't see one coming soon (perhaps just progress slowing down a bit). Congrats! That's a fast HM!

@ RowerGal - nice 30' slow rate work! Those are hard. Congrats on the PB!

Was out late last night celebrating. Our 27th Anniversary. I don't drink much anymore and drank two craft beers followed by a Long Island. Not a great idea. Woke up with a headache from hell around 3 AM. Was debating taking today off. 4 X 1000m. Stuck with the plan and said whatever it is, it is... With the help of Tylenol and some water in the middle of the night, it wasn't too bad this AM.

Suggested rate is recent PB 2K pace + 1. (1:50.5 for me).

1:49.3 / 29
1:48.3 / 29
1:51.5 / 29 (went to my "safe place" to get through)
1:50.9 / 29

4000 / 1:50.0 / 29 Average

Glad that one's done!!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

VeloMark
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Re: Pete Plan Thread

Post by VeloMark » January 21st, 2018, 4:06 pm

Thanks Mike. While I'll wait to start focusing on my stroke, I couldn't help but stretch out a little during my warm up. I found that I was hitting from 1.21 to about 1.27 pretty consistently. Felt strong with the longer stroke (the increase came all at the catch), but tended to fatigue fairly quickly. I think I'll start incorporating this into my warm up, then gradually introduce it into my workouts.

Also, you getting on the erg for 4 x 1K after a night of celebration put my excuses to shame this morning. So, I decided to try 4 x 1K also. I haven't explored the PP yet, but found a suggested 5 minutes rest, or 3 minutes on the BPP. As lactate clearance training is important right now, I tried 3 minutes rest.

I was somewhat conservative, having not done 1K intervals before, but it was in no way easy.

Time Meters Pace Watts Cal/Hr S/M
14:27.9 4,000m 1:48.4 274 1242 33 150
3:39.7 1,000m 1:49.8 264 1207 33 143
3:38.7 1,000m 1:49.3 268 1220 32 149
3:36.7 1,000m 1:48.3 275 1246 33 152
3:32.8 1,000m 1:46.4 291 1299 34 156

Seemed like a very productive workout. I'll experiment with pace, and possibly add an interval or two in the future. It sure seems like great preparation for 2K.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

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Re: Pete Plan Thread

Post by mdpfirrman » January 21st, 2018, 4:48 pm

@ Mark - no, that pace you used certainly wasn't "conservative". And the 3' rest too! Very impressive. By the full PP, you'd use (as your suggested rate) your recent 2K best (for you 1:47.0) plus 1 second. But that's on 5 minutes rest, so the fact that you nearly hit that with 3 rest is really strong!
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VeloMark
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Re: Pete Plan Thread

Post by VeloMark » January 21st, 2018, 5:03 pm

Huh... having no point of reference, and not being familiar with the PP, I kept thinking I was dogging it. Maybe I should do workouts more often that I don't know anything about ;-)
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

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Re: Pete Plan Thread

Post by RowerGal » January 21st, 2018, 5:08 pm

Looking good on the 4x1000m session today @Mike & @VeloMark. I will follow that lead tomorrow.
@VeloMark - Is your 2K time posted in your signature fairly recent?

Today I did a SS 13K alternating SR22 & SR24 by 3K and a final 1K. Felt fine. Surprisingly, no problems from the 30R20 I did yesterday. That was one of my main concerns for today as I expected to have some tightness in my low back from the harder push than I normally do. Stretching my hips, back and hamstrings a lot afterwards helped, I think.
54 y/o, Female, 5'10", 142#, Fitness Matters
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Re: Pete Plan Thread

Post by hjs » January 21st, 2018, 5:31 pm

mdpfirrman wrote:
Suggested rate is recent PB 2K pace + 1. (1:50.5 for me).

1:49.3 / 29
1:48.3 / 29
1:51.5 / 29 (went to my "safe place" to get through)
1:50.9 / 29

4000 / 1:50.0 / 29 Average

Glad that one's done!!
Gutsy session, on your way to a sub 7.20 again. This session is always very telling. Pacing a bit off though, so your feel for your 2k pace is not great. I think the last rep should be best, first three no sprint finish, last one a finish like its a 2k race.

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