Pete Plan Thread

[Dangerscouse]

On the other hand bagging a 6:40 2k is very tempting. Will have to give it some thought...

Don't forget our deal Tom

[JerekKruger]

Don't forget our deal Tom

If I do decide not to go for a 2k TT soon you have my permission to do one first

[RayOfSunshine]

BPP 11.1, 10k
Felt sluggish even though yesterday was an off day. I've been doing the 10k mud challenge and it's caught up with me. I need to stick with the BPP as it's written and 1) do the extra meters as wu/cool down (as originally planned), or 2) forget about the mud challenge

My time wasn't bad. My issue is that I continue to forget that a SS is to work on technique/form/breathing/etc. I mentally wear myself out b/c ever fricken piece turns into a TT. I would've never done this running or cycling, so I don't know why I do it on the erg.

[estragon]

My training has hit a hiccup recently - came down with a case of shingles on the left side of my head. ....
Not exactly on topic, but I had no idea how painful and inconvenient shingles are - especially when the goal of improving my health and fitness has been going so well.

Commiserations. I've been there. Shingles is usually a consequence of fairly extreme or prolonged physical effort, when the body's defences are in a weakened state. I had an attack about 10 years ago, after plodding round a marathon in cold rain. A week or two after the race, I started to get itchy across my chest and went to the doc's. He diagnosed shingles immediately, and put it down to the marathon.

Annoyingly, there is actually a very effective and rapid cure for shingles BUT it has to be diagnosed in its early stages. Once the rash appears, it's usually too late. You just have to put up with it. I had to take a couple of weeks working from home because I found wearing a shirt too uncomfortable. Shingles across the face and head, as you have, is also very common, and sounds very uncomfortable. I hope you recover soon. If I remember right, i was in quite a lot of discomfort for 2-3 weeks, after which it lessened and I was able to return to work. It didn't fully clear up for a weeks more, but it became tolerable after that initial period.

Good luck.

[estragon]

My first post,I’ve had my ERG a couple of weeks,yesterday I decided the new toy phase was over and started on the Pete plan. My question is how to gauge an easy work out ,yesterday’s first session was 5k at an easy pace,I gauged my effort on heart rate. I’ve come from a cycling background where power and heart rate were the main training tools,yesterday I gauged my heart rate on what I’d have done on an endurance bike workout,does this sound a decent way to do it? I’m a pure beginner at this Indoor Rowing lark !
Col

Depends a lot on your current fitness, age, weight, training objectives and expectations, and other factors. My advice, for what it's worth, is that if you're a newbie to the erg, then your first concern should be to get your technique and form right. No doubt you've been watching the videos on the C2 website and YouTube. It's really important that you concentrate on this aspect first. You can still do the Pete Plan or whatever, but don't obsess about times or effort at this stage. You don't say what standard of cyclist you were/are, but if you were fairly energetic, you will instinctively know what an easy or hard effort is on the erg from the way your body feels. But yes, you're right that HR is a very reasonable method of assessing effort. I repeat though, that focus on technique at htis stage, and just take it really easy for your first week or two. You will naturally pick up speed and stamina. Let your body guide you, but do err on the side of caution.

[bob01]

I find my rowing heart rate against a cycling heart rate for a perceived effort is significantly higher

[Dangerscouse]

I find my rowing heart rate against a cycling heart rate for a perceived effort is significantly higher

That's interesting. I assume it's due to using more muscles?

[rascott]

BPP 17.3 - 2 x 15min / 2min rest

a bit behind schedule this week, I will spill into next week unless I do a double session tomorrow...or just not do one of the optional sessions although Ive had a streak of doing all 5 sessions for a while now and don't want to break it! I may also not bother with the 1K sprint as I'm enjoying the BPP.

[RayOfSunshine]

BPP 10.5, 7x500 2' (target 1:54.9 1st 6, then faster)

# Time SPM HR
1) 1:55.0 27 144
2) 1:54.6 29 151
3) 1:54.6 28 160
4) 1:54.7 28 161
5) 1:54.9 28 162
6) 1:54.9 28 165
7) 1:52.7 31 165

03/11/18 3,500m 13:21.4 1:54.4

[rascott]

@Ray - well done

BPP 17.4 - 30 mins at 22 spm focusing on technique

Found this OK.

I experimented with Painsled which exports from the iPhone to C2 logbook (just as Ergdata does but with added live force curve - not sure how useful this is). TBH I'll go back to Ergdata as I noticed Painsled doesn't create a split breakdown in the C2 logbook, just the high level info below....
It does export stroke rate and HR to the C2 logbook but this data is mysteriously deleted when you sync back to Ergdata.
So to summarise, for me, Painsled adds nothing except the live power graph, and has a couple of quirks which make it less reliable than Ergdata.

Anyway, here's my row data

[JerekKruger]

Decision made: I'm going to start a cycle of the Pete Plan from scratch and use the first two weeks as a tool to get back my fitness before properly testing myself in the final week. So here's my first session:

Pete Plan 1.1:

8x500m/3:30r - 13:11.2 - 1:38.9 - 31.7

500m - 1:39.9 - 30.6
500m - 1:39.7 - 30.1
500m - 1:39.6 - 30.1
500m - 1:39.5 - 30.8
500m - 1:39.6 - 31.9
500m - 1:39.3 - 32.6
500m - 1:37.8 - 33.7
500m - 1:35.8 - 33.8
r: 1554m

I deliberately held back on this one (last time every rep was sub 1:38) though I opened up towards the end. Misjudged the final rep, starting out at 1:33s and then blowing up. For some reason I thought I had done a 1:32 for my final rep last time, but that was actually my split for the final 250m on the pyramid session.

Anyway, reasonably pleased with this session. Good to get some time at my 2k goal pace and hopefully a good start to a new cycle of the Pete Plan.

[livingkennedy]

Commiserations. I've been there. Shingles is usually a consequence of fairly extreme or prolonged physical effort, when the body's defences are in a weakened state. I had an attack about 10 years ago, after plodding round a marathon in cold rain. A week or two after the race, I started to get itchy across my chest and went to the doc's. He diagnosed shingles immediately, and put it down to the marathon.

Annoyingly, there is actually a very effective and rapid cure for shingles BUT it has to be diagnosed in its early stages. Once the rash appears, it's usually too late. You just have to put up with it. I had to take a couple of weeks working from home because I found wearing a shirt too uncomfortable. Shingles across the face and head, as you have, is also very common, and sounds very uncomfortable. I hope you recover soon. If I remember right, i was in quite a lot of discomfort for 2-3 weeks, after which it lessened and I was able to return to work. It didn't fully clear up for a weeks more, but it became tolerable after that initial period.

I'm about 2 weeks in and I'm probably 75% back to normal, still some pain but definitely on the downswing. I caught it right when the rash first started and it seems that a week of meds and extreme caution/precaution around keeping the area clean and treated worked about as expected. I'm planning to hop back on the erg tomorrow for a nice and easy 5k and slowly work back from there. Not exactly sure what to do about the BPP at this point since I don't want any re-occurrence and clearly what I was doing was not kind on my immune system.

[RayOfSunshine]

Not exactly sure what to do about the BPP at this point since I don't want any re-occurrence and clearly what I was doing was not kind on my immune system.

I had to take about 10 days off due to pulling my back. I picked up right where I left off, but that was early in the plan. Perhaps go back a week or 2? Just a thought.


BPP 11.1 (again, since I want to get back on track). 10k SS
It shows the avg S/M at 17, but it should've read about 20. Weird. I was targeting SPMs of 17, 18, 19... until I had to back off.


Time Meters Pace Watts Cal/Hr S/M
43:51.8 10,000m 2:11.5 154 828 17 157
7:23.3 1,666m 2:13.0 149 811 18 148
7:16.9 3,332m 2:11.1 155 834 19 156
7:14.3 4,998m 2:10.3 158 843 20 159
7:10.6 6,664m 2:09.2 162 857 21 167
7:17.6 8,330m 2:11.3 155 831 22 166
7:28.3 9,996m 2:14.5 144 794 20 166
0:01.2 10,000m 2:30.0 104 656 0 166

[rascott]

BPP 17.5 - 4 x 8min / 2min rest

decided to cram this one in at the start of week 18....1st three at 2:10.1, final interval faster..

[mitchel674]

BPP 17.5 - 4 x 8min / 2min rest

decided to cram this one in at the start of week 18....1st three at 2:10.1, final interval faster..

Robert, what's with your low heart rate? Are you alive?? My heart really gets pounding on those interval days.