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.
Sander1989
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Joined: July 18th, 2019, 3:24 am

Re: Pete Plan Thread

Post by Sander1989 » July 18th, 2019, 3:11 pm

Dangerscouse wrote:
July 18th, 2019, 2:22 pm



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
Thanks all for the welcome!!

I did the second day today. The 6*500m with 2"rest. The goal was to do them flat and under 2 minutes. Which worked.

11:51.7 total time, average split 1:58.6, 24spm and 210 Watts. Splits at: 1:55,9 1:58,7 1:59,5 1:59,9 2:00,3 and 1:57,4

mitchel674
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Joined: January 20th, 2015, 4:26 pm

Re: Pete Plan Thread

Post by mitchel674 » July 18th, 2019, 3:28 pm

Sander1989 wrote:
July 18th, 2019, 3:11 pm
Dangerscouse wrote:
July 18th, 2019, 2:22 pm



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
Thanks all for the welcome!!

I did the second day today. The 6*500m with 2"rest. The goal was to do them flat and under 2 minutes. Which worked.

11:51.7 total time, average split 1:58.6, 24spm and 210 Watts. Splits at: 1:55,9 1:58,7 1:59,5 1:59,9 2:00,3 and 1:57,4
Nice going, Sander! Good times for the first set of intervals. You may regret that in week #7.
54yo male, 6ft, 162lbs

Sander1989
Paddler
Posts: 9
Joined: July 18th, 2019, 3:24 am

Re: Pete Plan Thread

Post by Sander1989 » July 21st, 2019, 2:23 pm

mitchel674 wrote:
July 18th, 2019, 3:28 pm
Sander1989 wrote:
July 18th, 2019, 3:11 pm
Dangerscouse wrote:
July 18th, 2019, 2:22 pm



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
Thanks all for the welcome!!

I did the second day today. The 6*500m with 2"rest. The goal was to do them flat and under 2 minutes. Which worked.

11:51.7 total time, average split 1:58.6, 24spm and 210 Watts. Splits at: 1:55,9 1:58,7 1:59,5 1:59,9 2:00,3 and 1:57,4
Nice going, Sander! Good times for the first set of intervals. You may regret that in week #7.
I hope I dont :D
Day 3 done:
5000m, 2:19.6

Niek
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Joined: July 22nd, 2019, 7:44 am

Re: Pete Plan Thread

Post by Niek » July 22nd, 2019, 8:50 am

Hey everyone!

I am starting with week 4 of the BPP today. Read a large part of this thread and thought I should make a post as well.

About myself:
I am 27 years old and played waterpolo my entire life on a reasonable level (high level till I was 19, comfortable level till now :P ). I am not entirely happy with my weight with 98kg at 183cm. The waterpolo season ends in april here in the Netherlands so I started going to the gym with my girlfriend and warmed myself up with a 2k row with the damper on 8-9. However, I need a 'goal' or schedule I can keep myself to and just winging it like we where doing was not motivating me enough so eventually going to the gym was often replaced with 'I can go tomorrow'.
Later I felt remorse and started googling for ergometer training schedules (got some olympic rowers on my mothers side of the family and I liked it during my warm-ups).
So now I am here!
I am rowing with damper setting between 5 and 6 which gives a DF of 110.

I really like to keep track of progress and to get 'better', so that is what I am going to post here.

Still working on my form everytime, but it already feels efficient to me. I do notice that when I am doing the SS trainings, my spm goes to about 25-26 if i do not focus on slowing down the recovery.
'
week-# distance description time avg 500m spm
1.1 5000 SS 21:53,1 02:11,3 26
1.2 3000 6x500 Hard 11:11,1 01:51,8 27
1.3 5000 SS 21:16,0 02:07,6 24
2.1 5500 SS 23:47,1 02:09,7 23
2.2 3000 4*750 Hard 11:06,1 01:51,0 29
2.3 5500 SS 23:28,3 02:08,0 24
2.4 4683 20min SS 20:00,0 02:08,1 23
3.1 6000 SS 25:21,9 02:06,8 23
3.2 4000 2x2000 16:18,4 02:02,3 24
3.3 6000 Ss 25:12,2 02:06,0 23
3.5 3000 6*500 Hard 10:40,7 01:46,7 31

felt really good about getting the time improvement at the 6*500m.

Everybody is welcome to give tips and tricks!

bhartley
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Joined: June 29th, 2019, 1:00 pm

Re: Pete Plan Thread

Post by bhartley » July 22nd, 2019, 1:59 pm

bhartley wrote:
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?
Week #2 Summary;

Day 1 5500 21:58 (1:59.8) 22SPM
Day 2 4x750 1:46, 144.4,143.8, 142.2
Day 3 5500 21:43 (158.5) 23SPM
Day 4 20m 4893m (202.6) 20 SPM (worked on getting SPM down)
Day 5 3x8m (2mrest) 1:58.8 (19spm, 1:57.9 (20), 1:57.1 (22SPM)

Really tried to work on efficiency this week and dropping SPM down while keeping watts up. Splits were slightly higher overall but SPM about 3 strokes lower on average. Feeling good. Any advice appreciated.

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