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.
ukaserex
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Re: Pete Plan Thread

Post by ukaserex » March 15th, 2019, 2:46 pm

hjs wrote:
March 14th, 2019, 1:44 pm


The rough idea is, if you reach a point where you are not able to improve and start missing targets, you reset and dail back 2/3 seconds and from there ramp up again.

If its a first time and there are reasons for not feeling on top, try again a next time, missing a target every now and than is no problem, you WANT to reach that point, you have reached your current max. Missing targets left, right and centre is ofcourse wrong. At that point a step back is wise. Not for nothing most people only do 2/3 rounds of the plan. Real beginners often can do more rounds.
Many thanks for your input. I think I'm going to give myself a day of rest - haven't really taken one of those since before the NOIRC on Feb. 2. The deadlifts, squats and AT sessions on the rower have just about shredded my hamstrings.

I am grateful that C2 has provided a forum where people can ask these ...less than experienced questions, and people with the knowledge take the time to answer them.
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7

5'10"
205 lbs
52 years old

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 16th, 2019, 12:09 pm

scottsaz1 wrote:
March 15th, 2019, 2:18 pm
mitchel674 wrote:
March 15th, 2019, 1:01 pm
scottsaz1 wrote:
March 15th, 2019, 12:32 pm
BPP 5.1 7000m

Target pace was 2:07.5 based on my last 6500m row. Still feel like I'm going out too fast on these as my HR drifts out of UT1 and my later splits suffer a bit. May have to dial back 1-2 seconds next time out. Pushed the last 500m to reduce avg pace.
My opinion (FWIW) is that you are going to fast on these long steady state rows. I did the same my first time through the BPP. I've come to realize that there is significant aerobic benefit to treating these long rows as a UT1 session. You are using your HR monitor. Consider capping your efforts at your predetermined UT1 threshold. Heart rates in the 170s for most of this row is likely just too fast.
Thanks for this. My next 7000m in a few days I'll back off a little and see how that feels. My UT1 band is 146-155, so coming in just over that. The ego plays tricky games though and urges me to pick up the pace :)
I did the same as Mitchel (and many other newbies) during the BPP. If I was doing the BPP again, I'd probably pick a HR cap (say 150) or pace cap (say 2:10) and use that for steady states for the next few weeks. As the distance increased, I'd keep the cap and try to lower the one I didn't cap.
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 16th, 2019, 5:16 pm

RayOfSunshine wrote:
March 16th, 2019, 12:09 pm


I did the same as Mitchel (and many other newbies) during the BPP. If I was doing the BPP again, I'd probably pick a HR cap (say 150) or pace cap (say 2:10) and use that for steady states for the next few weeks. As the distance increased, I'd keep the cap and try to lower the one I didn't cap.
Yep, been trying to stay within my UT1 band of 146-155, obviously unsuccessful lol. Tomorrow I have another 7k and will row with that in mind. Thanks for the advice!
47/m/6'4" 206 lbs

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 16th, 2019, 5:29 pm

BPP 5.2 4x800/2' r

Really proud of this session - went out with a plan to finish 1 second faster than the avg of my last 3x1000 and did just that. Tried a few different strategies for each of the splits. For the 1st and 3rd I started out with power 10s, settling into the target pace. The 2nd and 4th I rowed at my target, tried to keep it there, but sprinted the last 150m. Overall happy with the negative splits, though the last one was very challenging and had to dig deep for that last 150.


Image
47/m/6'4" 206 lbs

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 16th, 2019, 9:55 pm

Great work Scott!
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » March 17th, 2019, 12:14 pm

scottsaz1 wrote:
March 16th, 2019, 5:16 pm
RayOfSunshine wrote:
March 16th, 2019, 12:09 pm


I did the same as Mitchel (and many other newbies) during the BPP. If I was doing the BPP again, I'd probably pick a HR cap (say 150) or pace cap (say 2:10) and use that for steady states for the next few weeks. As the distance increased, I'd keep the cap and try to lower the one I didn't cap.
Yep, been trying to stay within my UT1 band of 146-155, obviously unsuccessful lol. Tomorrow I have another 7k and will row with that in mind. Thanks for the advice!
It's always better to cap HR if there's a choice as it's a quantifiable measurement in terms of seeing improvements in pace at a given HR. You can't compare anything if you cap the pace.

Admittedly HR can be affected by a number of other issues e.g. dehydration, heat, general stress etc so don't assume you're not improving if your HR doesn't drop over time as it will need more of a range of sessions.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 17th, 2019, 2:32 pm

Dangerscouse wrote:
March 17th, 2019, 12:14 pm
[
It's always better to cap HR if there's a choice as it's a quantifiable measurement in terms of seeing improvements in pace at a given HR. You can't compare anything if you cap the pace.
I've never actually capped the pace, but the idea would be to compare the average HR.
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 17th, 2019, 2:53 pm

RayOfSunshine wrote:
March 17th, 2019, 2:32 pm
Dangerscouse wrote:
March 17th, 2019, 12:14 pm
[
It's always better to cap HR if there's a choice as it's a quantifiable measurement in terms of seeing improvements in pace at a given HR. You can't compare anything if you cap the pace.

Admittedly HR can be affected by a number of other issues e.g. dehydration, heat, general stress etc so don't assume you're not improving if your HR doesn't drop over time as it will need more of a range of sessions.
I've never actually capped the pace, but the idea would be to compare the average HR.
This is helpful, especially considering tracking quantifiable goals - thank very much!!

Did my next 7k this morning - BPP 5.3 - did this one with the intent to stay within my UT1 band 146-155, while keeping the rating low. The HR reading is a little misleading - I was crossing between 154-157 for most of the last two splits and had to really back off to keep under 155. Ended up about 5 secs slower than the last 7k.

Will maintain this strategy for the longer sessions.

Image
47/m/6'4" 206 lbs

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » March 17th, 2019, 3:22 pm

scottsaz1 wrote:
March 17th, 2019, 2:53 pm


Did my next 7k this morning - BPP 5.3 - did this one with the intent to stay within my UT1 band 146-155, while keeping the rating low. The HR reading is a little misleading - I was crossing between 154-157 for most of the last two splits and had to really back off to keep under 155. Ended up about 5 secs slower than the last 7k.

Will maintain this strategy for the longer sessions.

Image
Scott, this looks much better. Notice how much more consistent you are here and you were able to keep your HR in you intended zone. Well done.

And Kudos to you on your 4x800mm. Nice times there for sure, but there is little time for basking in the glow of these pieces in any of the Pete Plans. You will have to beat that average time before you know it in week 9. :mrgreen:
54yo male, 6ft, 162lbs

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 17th, 2019, 5:24 pm

mitchel674 wrote:
March 17th, 2019, 3:22 pm


Scott, this looks much better. Notice how much more consistent you are here and you were able to keep your HR in you intended zone. Well done.

And Kudos to you on your 4x800mm. Nice times there for sure, but there is little time for basking in the glow of these pieces in any of the Pete Plans. You will have to beat that average time before you know it in week 9. :mrgreen:
Thanks :) It felt good. Week 9? Heck, next week is 3x2000 :o
47/m/6'4" 206 lbs

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 17th, 2019, 6:24 pm

scottsaz1 wrote:
March 17th, 2019, 2:53 pm

Did my next 7k this morning - BPP 5.3 - did this one with the intent to stay within my UT1 band 146-155, while keeping the rating low. The HR reading is a little misleading - I was crossing between 154-157 for most of the last two splits and had to really back off to keep under 155. Ended up about 5 secs slower than the last 7k.

Will maintain this strategy for the longer sessions.
Solid work! I never knew much about cardiac drift until I started doing these heart rate capped sessions. The more fit I become, the more gradual the heart rate creeps.
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

scottsaz1
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Re: Pete Plan Thread

Post by scottsaz1 » March 18th, 2019, 11:28 am

RayOfSunshine wrote:
March 17th, 2019, 6:24 pm

Solid work! I never knew much about cardiac drift until I started doing these heart rate capped sessions. The more fit I become, the more gradual the heart rate creeps.
It is a little frustrating, especially when you know you can go faster/pull harder. It takes a long time to hit the cap, but then it's a constant back and forth. Fitness is certainly a factor :)
47/m/6'4" 206 lbs

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 20th, 2019, 6:35 pm

Image

First SkiErg in 16 days. I set a couple PBs on the rower. It's so nice being able to switch it up. It's pretty cool knowing that I was grinding through the BPP for the rower a year ago. Hopefully, I'll make the same sort of improvements.
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

roy649
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Re: Pete Plan Thread

Post by roy649 » March 20th, 2019, 8:24 pm

I decided to try the HR cap this week. This is week 4 of BPP for me. For my first 6500, I planned to start at 2:15 and end up at 2:13. For the second 6500, earlier today, I planned to start at 2:14 and hold that as long as I could, with a 135 HR cap (top of my aerobic zone based on C2's THRR formula). I hit 135 halfway through, and slowly bled off speed for the rest of the piece, ending up at around 2:20.
The second row certainly felt less hard near the end. I imagine that'll be even more of an effect as the pieces get longer. I guess at this point, the idea is to keep holding 2:14 capped at HR 135 until I get to the point where I can hold 2:14 for the whole piece. Then try picking up the pace.

RayOfSunshine
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Re: Pete Plan Thread

Post by RayOfSunshine » March 20th, 2019, 10:32 pm

roy649 wrote:
March 20th, 2019, 8:24 pm
I decided to try the HR cap this week. This is week 4 of BPP for me. For my first 6500, I planned to start at 2:15 and end up at 2:13. For the second 6500, earlier today, I planned to start at 2:14 and hold that as long as I could, with a 135 HR cap (top of my aerobic zone based on C2's THRR formula). I hit 135 halfway through, and slowly bled off speed for the rest of the piece, ending up at around 2:20.
The second row certainly felt less hard near the end. I imagine that'll be even more of an effect as the pieces get longer. I guess at this point, the idea is to keep holding 2:14 capped at HR 135 until I get to the point where I can hold 2:14 for the whole piece. Then try picking up the pace.
Nice work Roy! Rod got me hooked on doing these long HR capped pieces. I've been doing 60' rows capped at 133. I've been moving the drag factor around, etc. My PB was the other day at DF =112. Yesterday was my 2nd best at 12,884. When I first started doing this last fall, I was around 12,500. I felt like I wasn't getting anywhere for the last 2 months then BAM... I went above 13k. My aerobic capacity and my form (efficiency) are both noticeably better. I can't believe it, but I actually enjoy doing these longer HR capped rows now.

NOTE you can change the splits. On the PM5, you can have 50. On older PMs, I think the limit is 30. I break the 60' into 30 intervals. For 10k or less, I'd probably break it up in 250m intervals.

Image
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

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