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.
Dangerscouse
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Re: Pete Plan Thread

Post by Dangerscouse » July 5th, 2019, 12:38 pm

thomasbaerten wrote:
July 5th, 2019, 9:37 am
Did the 7 x 500m / 2 min rest from the BPP last friday

Time Meters Pace Watts Cal/Hr S/M
12:49.8 3,500m 1:49.9 263 1205 34
1:47.6 500m 1:47.6 281 1266 34
1:48.8 500m 1:48.8 272 1235 34
1:49.1 500m 1:49.1 270 1227 35
1:51.4 500m 1:51.4 253 1171 34
1:52.5 500m 1:52.5 246 1146 34
1:54.6 500m 1:54.6 233 1100 34
1:45.9 500m 1:45.9 295 1314 36

Really happy with the results. My goal was 1:55 average.
I did it at the end of the heatwave in Belgium and didn't sleep more than 4-5 hours a night for a week.
Didn't really tamper with my performance, but I think my immune system was down because of it. The result: felt like crap for 4 days, even had a fever :cry:

Really underestimated the impact of such a workout on the body :D
Did some light rowing yesterday (slow 5K) and some strength training today.
Tomorrow a 8K from the BPP. Really like it!
Given the heat and your current health, you should test your 2k again when it gets cooler, you sleep more and feel better. This is a great result for a circa 2:00 paced 2k PB, especially that last 500m!!
46 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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mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » July 5th, 2019, 12:59 pm

davebray wrote:
July 5th, 2019, 9:10 am
I'm in week 10 of Pete Plan & I'm confused as to whether I should be focusing on stroke rate or time per 500m.
I started the plan at 30 spm and am now down to 27 spm averaging on the longer distances 2:11 per 500,
if I reduce to 24 spm my time goes up to 2:25 per 500. Also at 27 spm I don't bring my heels down until very
late in the drive.
I'd really appreciate some guidance as to what my focus should be on at this stage in the plan.
BPP doesn't really specify stroke rate, but the general consensus is that you should be rowing the increasingly longer steady state pieces between 20-24 spm. The intervals are generally done at free rate depending on the distance. Pretty common for the 500m intervals to be 32 spm or even higher.

As a novice, you should really be focusing on your technique for the longer, slower rows. Smooth, powerful strokes at a controlled pace with a relaxed recovery is the goal.
55yo male, 6ft, 162lbs

Ted12
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Re: Pete Plan Thread

Post by Ted12 » July 9th, 2019, 2:01 pm

So after reporting how pleased I was with progress I was making after week 7 of BPP I did not do so well on leg 1 of week 8.
I was not really feeling it and completed the 8500 with a rate of 2.15/ 500 (21spm) as opposed to my 2.09’s on previous weeks.
Question I have is , should I put it down to one of them things (weekend excess) and move on to leg 2 of this weeks plan the 4x1500 or do the 8500 again and try to get back where I was @ 2.09.
Male - 53 years - 6' / 1.83m - 15st/95kg - PB's 2k 7:56 10k 43:51 HM 1:36:53

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » July 9th, 2019, 2:22 pm

Ted12 wrote:
July 9th, 2019, 2:01 pm
So after reporting how pleased I was with progress I was making after week 7 of BPP I did not do so well on leg 1 of week 8.
I was not really feeling it and completed the 8500 with a rate of 2.15/ 500 (21spm) as opposed to my 2.09’s on previous weeks.
Question I have is , should I put it down to one of them things (weekend excess) and move on to leg 2 of this weeks plan the 4x1500 or do the 8500 again and try to get back where I was @ 2.09.
I think those long rows on the BPP should be treated as a slow steady state piece with a target of +15-20 seconds off your 2k times. Your rate of 2:15 is probably where you should be as these get longer.

My first time through the BPP, I did these long pieces too fast. I think there is a real benefit to doing long, slow steady state rows.
55yo male, 6ft, 162lbs

tgarrett3794
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Location: Aurora Colorado

Re: Pete Plan Thread

Post by tgarrett3794 » July 10th, 2019, 11:49 am

I have been posting my workouts in the "what training have you done today thread", but I might as well post my PP work outs here so I can get some good feed back. I am in week two now. I did my speed intervals 8X500M last week, and went out to fast and died during the last two intervals. then I did my 5X1500M intervals a couple days later, and it went much better. I meant to do a long session 10Kish on last Saturday, but missed it. so just started up this next week with the second round of workouts. my results below are from this last Monday night.

250-500-750-1000-750-500-250 (well sort of)

first workout since the forth, and was worried my body wouldn't be ready for speed intervals. infact, after the first 250 I could feel it . but it got better, way better, and I'm happy with my first attempt at this workout.

the only thing is, I have had enough experience setting up my workouts using button sequences I decided to give this one a shot using interval variable distance. and I did it perfectly...well except that 100M I tagged on to each interval on the way back down the pyramid. I some how added 100M when programming from 1000 to 750. either pushed the button to many times, or after removing the 1 from 1000, a number changed on me. but still got the result I was looking for, and the rest was programmed perfectly.



Time

Meters

Pace

Watts

Cal/Hr

S/M

17:54.8 4,300m 2:04.9 179 917 28

1:01.1 250m 2:02.2 192 960 30
r: 1:30 228m
2:04.7 500m 2:04.7 180 921 28
r: 3:00 531m
3:11.0 750m 2:07.3 170 883 27
r: 4:30 835m
4:17.3 1,000m 2:08.6 164 865 27
r: 6:00 1,044m
3:37.0 850m 2:07.6 168 879 28
r: 4:30 746m
2:24.0 600m 2:00.0 203 997 30
r: 3:00 490m
1:19.8 350m 1:54.0 236 1113 33
r: 1:30 222m
r4,096m
31 YO, 5'4/162CM #165(72ish) PR3(vi) totally blind athlete
PBs: HM 1:39:48.9(06/21/2019)
goals: sub 8-min 2K, sub-20min 5K, sub-1:35:00 HM, complete a FM
"do something today that will make you better tomorrow then you were yesterday"

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Anth_F
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Location: United Kingdom

Re: Pete Plan Thread

Post by Anth_F » July 11th, 2019, 7:46 am

Dangerscouse wrote:
July 5th, 2019, 12:38 pm
thomasbaerten wrote:
July 5th, 2019, 9:37 am
Did the 7 x 500m / 2 min rest from the BPP last friday

Time Meters Pace Watts Cal/Hr S/M
12:49.8 3,500m 1:49.9 263 1205 34
1:47.6 500m 1:47.6 281 1266 34
1:48.8 500m 1:48.8 272 1235 34
1:49.1 500m 1:49.1 270 1227 35
1:51.4 500m 1:51.4 253 1171 34
1:52.5 500m 1:52.5 246 1146 34
1:54.6 500m 1:54.6 233 1100 34
1:45.9 500m 1:45.9 295 1314 36

Really happy with the results. My goal was 1:55 average.
I did it at the end of the heatwave in Belgium and didn't sleep more than 4-5 hours a night for a week.
Didn't really tamper with my performance, but I think my immune system was down because of it. The result: felt like crap for 4 days, even had a fever :cry:

Really underestimated the impact of such a workout on the body :D
Did some light rowing yesterday (slow 5K) and some strength training today.
Tomorrow a 8K from the BPP. Really like it!
you should test your 2k again when it gets cooler
Agreed!! He should blitz his current 2k PB time based off of this sesh.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

tgarrett3794
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Location: Aurora Colorado

Re: Pete Plan Thread

Post by tgarrett3794 » July 12th, 2019, 12:09 am

4X2000M/5:00R


Oh yes!! I would love another piece of humble pie please, and thank you

this was tuff, becuase I made it that way for myself. was not looking forward to getting on the rower at all, so set myself up for failure. just wasn't connecting with the machine, and my heart an soul were missing. but I didn't settle for a DNF, I finished the work out, and of course, I went out to fast. but felt tired from the beginning. like others, I might have been doing to much, with 2 peteplan interval workouts, and then a cardio type WOD with only 1 day of rest in between. but could also, be its thursday, the sun was in my eyes. a spec of dust got in my rower, who knows, but I got it done.

Time Meters Pace Watts Cal/Hr S/M
35:11.8 8,000m 2:11.9 152 823 27
8:41.0 2,000m 2:10.2 158 845 27
r: 5:00 585m
8:40.2 2,000m 2:10.0 159 847 27
r: 5:00 561m
8:51.4 2,000m 2:12.8 149 813 27
r: 5:00 693m
8:59.2 2,000m 2:14.8 143 791 27
r: 5:00 508m
r2,347m
31 YO, 5'4/162CM #165(72ish) PR3(vi) totally blind athlete
PBs: HM 1:39:48.9(06/21/2019)
goals: sub 8-min 2K, sub-20min 5K, sub-1:35:00 HM, complete a FM
"do something today that will make you better tomorrow then you were yesterday"

drmwc
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Joined: July 15th, 2019, 11:40 am

Re: Pete Plan Thread

Post by drmwc » July 15th, 2019, 11:57 am

Hello All

Mike linked me to this thread from the MFP forums.

I'm a newbie rower from the UK following Pete's beginner plan. I am in Week 10, so I get to do my first 10k next week. I'm pretty slow on the longer rows - my pace for the 9.5K was 2.24. I'm also pretty slow at sprints - my fastest ever 500m was 1.48.

However, I've been able to add 500m a week and slightly increase the pace each time (on average).

bhartley
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Re: Pete Plan Thread

Post by bhartley » July 15th, 2019, 3:10 pm

Hello All. I am new to rowing and started a thread in the training section in which I was pointed towards the PetePlan. Decided to give it a go and after spotting this thread decided to move my training posts over here. Here is a summary of my first week with some questions. Any advice is much appreciated!

Week Summary;

Day 1 5000m 19:15.2 (PR)
Day 2 6x500m (2 min rest) 1:45,1:44,1:43, 1:42,1:41, 1:40 (Loved this workout)
Day 3 5000m 19:14.9 (PR) Was much more consistent with pacing.
Day 4 20min worked on slowing SPM plus technique. Averaged 2:13 at 22SPM. Upped drag factor from 110 to 120.
Day 5 2 x 10m w 2 m rest. Averaged 2:12 but at 19SPM ave. Felt good and more efficient. Nice and relaxed. Drag factor 120.

Questions;
1) Although I am a beginner. I did some finishers a few years back after strength workouts for a few months and gutted a 2k at 6:57. Thinking after actually studying a bit and working on technique and putting in 120k meters I figured my 2k would be at least 6:57 or better right now, but after looking at different people on the sight with around 7m 2k's there 5ks seem to be between 18:30 and 18:50 which is much faster than my 19:15. Whats up with this? And what should I be working on? I did a 1k recently in 3:17.5 if that helps anything...

2) Before reading anything I just set the damper at 10 but then it started to hurt my back. I read about drag factor and settled in on a lower end of the range at 110. Back feels a lot better but is this too low?

3) I did Week #1 of the plan 5 straight days and will rest the weekend and do week #2. Is that Ok or should I have some spacing?

4) My primary form of exercise before this has been weight training in which I trained 4x per week. I don't want to stop this, but want the rowing to be the priority. I don't want to create any overuse injuries and want to take a minimum effective dose approach to my strength training so that it enhances my rowing. I was thinking 2 45 min sessions a week (3x5 Power Clean, Front Squat, Pull-ups, Barbell Military press) with optinal 3 day geared towards shoulder prehab, triceps, core specific work. Any thoughts or direction to push me in?

mitchel674
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Re: Pete Plan Thread

Post by mitchel674 » July 15th, 2019, 3:25 pm

drmwc wrote:
July 15th, 2019, 11:57 am
Hello All

Mike linked me to this thread from the MFP forums.

I'm a newbie rower from the UK following Pete's beginner plan. I am in Week 10, so I get to do my first 10k next week. I'm pretty slow on the longer rows - my pace for the 9.5K was 2.24. I'm also pretty slow at sprints - my fastest ever 500m was 1.48.

However, I've been able to add 500m a week and slightly increase the pace each time (on average).
Greetings and welcome! Don't get too hung up on your times particularly for those increasingly long rows. Those are meant to be steady state rows. 2:24 is perfectly reasonable for a beginner on those sessions. It's more important that you finish. Good luck on the 10k.

What are your stats? Age, height, weight, etc...
55yo male, 6ft, 162lbs

drmwc
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Re: Pete Plan Thread

Post by drmwc » July 16th, 2019, 7:22 pm

mitchel674 wrote:
July 15th, 2019, 3:25 pm
drmwc wrote:
July 15th, 2019, 11:57 am
Hello All

Mike linked me to this thread from the MFP forums.

I'm a newbie rower from the UK following Pete's beginner plan. I am in Week 10, so I get to do my first 10k next week. I'm pretty slow on the longer rows - my pace for the 9.5K was 2.24. I'm also pretty slow at sprints - my fastest ever 500m was 1.48.

However, I've been able to add 500m a week and slightly increase the pace each time (on average).
Greetings and welcome! Don't get too hung up on your times particularly for those increasingly long rows. Those are meant to be steady state rows. 2:24 is perfectly reasonable for a beginner on those sessions. It's more important that you finish. Good luck on the 10k.

What are your stats? Age, height, weight, etc...
Thanks

I am male, 47 years old, 5 foot 9, and around 153 pounds. (I weighed 180-ish recently, but I've dieted with reasonable effectiveness recently.)

Sander1989
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Re: Pete Plan Thread

Post by Sander1989 » July 18th, 2019, 3:44 am

Good morning all!

As of today I am new to this forum. I have been using the Erg on and off the past couple of years. You know how it goes, starting with good intentions comitting to that for a couple of weeks, and then quitting. A while ago i was diagnozed with Asthma, and in combination with a bit of overweight, has made me realize i would need to get healthier. I found the Beginner Pete Plan after browsing this forum. And it seems to me like a scheduele i could follow to increase my genereal fitness, and, in combination with good dieting, will help me reduce my weight.

Yesterday I started the BPP. In addition I wanted to see where I stand now, and where i'll stand in the end. So I decided to do a 2k test. Probably not the best start of the BPP, to do a 2k test, and afterwards a 5k, but I did it anyways :)

Resulted in:
Time meter watt spm
8:33.8 2000 165 25

And for the 5k:
23:13.4 5000 2.19.3 (pace) 20spm

I know, not the best times. My goals are a <7:30 2k and a <20:00 5k. Maybe that's setting the bar a bit high :)

Oh, I am 29yr, 1,85m (6"1) an weigh 102kg (225lbs)

Cheers,

Sander

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hjs
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Re: Pete Plan Thread

Post by hjs » July 18th, 2019, 11:43 am

Sander1989 wrote:
July 18th, 2019, 3:44 am
Good morning all!

As of today I am new to this forum. I have been using the Erg on and off the past couple of years. You know how it goes, starting with good intentions comitting to that for a couple of weeks, and then quitting. A while ago i was diagnozed with Asthma, and in combination with a bit of overweight, has made me realize i would need to get healthier. I found the Beginner Pete Plan after browsing this forum. And it seems to me like a scheduele i could follow to increase my genereal fitness, and, in combination with good dieting, will help me reduce my weight.

Yesterday I started the BPP. In addition I wanted to see where I stand now, and where i'll stand in the end. So I decided to do a 2k test. Probably not the best start of the BPP, to do a 2k test, and afterwards a 5k, but I did it anyways :)

Resulted in:
Time meter watt spm
8:33.8 2000 165 25

And for the 5k:
23:13.4 5000 2.19.3 (pace) 20spm

I know, not the best times. My goals are a <7:30 2k and a <20:00 5k. Maybe that's setting the bar a bit high :)

Oh, I am 29yr, 1,85m (6"1) an weigh 102kg (225lbs)

Cheers,

Sander
Welcome. Given you age and build lots to gain. Think you will improve rapidly. Your currents fitness is very “modern” really time to a bit in action.

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jackarabit
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Re: Pete Plan Thread

Post by jackarabit » July 18th, 2019, 12:41 pm

Modern fitness? Regular meals, sporadic physical work?
There are two types of people in this world: Those who can extrapolate from incomplete data

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Dangerscouse
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Location: Liverpool, England

Re: Pete Plan Thread

Post by Dangerscouse » July 18th, 2019, 2:22 pm

Sander1989 wrote:
July 18th, 2019, 3:44 am
Good morning all!

As of today I am new to this forum. I have been using the Erg on and off the past couple of years. You know how it goes, starting with good intentions comitting to that for a couple of weeks, and then quitting. A while ago i was diagnozed with Asthma, and in combination with a bit of overweight, has made me realize i would need to get healthier. I found the Beginner Pete Plan after browsing this forum. And it seems to me like a scheduele i could follow to increase my genereal fitness, and, in combination with good dieting, will help me reduce my weight.

Yesterday I started the BPP. In addition I wanted to see where I stand now, and where i'll stand in the end. So I decided to do a 2k test. Probably not the best start of the BPP, to do a 2k test, and afterwards a 5k, but I did it anyways :)

Resulted in:
Time meter watt spm
8:33.8 2000 165 25

And for the 5k:
23:13.4 5000 2.19.3 (pace) 20spm

I know, not the best times. My goals are a <7:30 2k and a <20:00 5k. Maybe that's setting the bar a bit high :)

Oh, I am 29yr, 1,85m (6"1) an weigh 102kg (225lbs)

Cheers,

Sander
Welcome to the forum Sander, and we were all beginners once so don't worry about times at the moment.

As Henry says your build and age all should be beneficial for you to reach your goals, but there are no short cuts so stay patient and keep motivated
46 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"

Instagram: stuwenman

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