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.
jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 16th, 2018, 2:00 pm

Good Day,
First day back on sprints in a while, boy that felt ?good? ish. I am sure it will hurt in the morning. Was hard to pick a time to go with, but somehow I got it right and it was challenging yet manageable. Really hope some wind come back to me in the next three weeks before I do this one again.

Cycle 1/ Week 1/ Day 2

4x2000 with 5R and >28 spm.

05/16/18
2000 156
2000 156
2000 156
2000 153.2

Avg 155.3

Hope you all have a great day.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

warnie
500m Poster
Posts: 89
Joined: March 27th, 2018, 5:27 pm
Location: Wales UK

Re: Pete Plan Thread

Post by warnie » May 16th, 2018, 3:57 pm

Still fighting a cold but managed to get BPP 3.2 out of the way.

2 * 2000M with 4 minute rest - both Season's best so pleased at progression once again.

1. 2000M 8:45.9
2. 2000M 8:43.3

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 16th, 2018, 4:41 pm

@Warnie - That is awesome. You are rocking season best on a repeated sprint? That is craziness. Good for you. Training obviously paying off.

David
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 16th, 2018, 5:43 pm

@warnie Nice work!

@David Welcome back. I also was an athlete in college, but you'd never know by the way I look now! I'm making progress though thanks to the C2. I have a crazy 3 year goal (sub7 2k @ age 50 as a LWT) that keeps me motivated.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

jbhop5857
2k Poster
Posts: 290
Joined: October 13th, 2017, 10:18 am

Re: Pete Plan Thread

Post by jbhop5857 » May 16th, 2018, 7:39 pm

@ray - I love that goal. I will never be a lightweight. Well, I shouldn't say never, but that was pretty much 9th grade for me. HAHA.
Age: 38
6ft.
235lbs.
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:01:253 - 2017

thejosephwilbur
Paddler
Posts: 18
Joined: March 20th, 2017, 6:16 pm

Re: Pete Plan Thread

Post by thejosephwilbur » May 16th, 2018, 7:46 pm

Is the Peter Plan 5k plan much different than the 2k plan? Will I still be able to shed time while prepping for my 5k on my 2k?

Also, anyone have any experiencing paying for his coaching advice?

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 16th, 2018, 10:12 pm

thejosephwilbur wrote:Is the Peter Plan 5k plan much different than the 2k plan? Will I still be able to shed time while prepping for my 5k on my 2k?

Also, anyone have any experiencing paying for his coaching advice?
I've been on the thread, using the beginner plan planv(BPP), since December and don't recall anyone using the 5k plan (or paying for the coaching advice). I know the 5k plan has been discussed a few times on various threads. I'm considering using it (as is or modified for a 10k) when I'm done with the BPP. I really enjoy this thread for all the motivation and advice. If you decide to use it, please post your progress on here. I'd love to hear what someone thinks of the 5k plan.

https://thepeteplan.wordpress.com/5k-training/
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

Street
1k Poster
Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » May 17th, 2018, 8:31 am

mdpfirrman wrote:You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form. !
Do it.. Would be good to have you back on board! :)

PP1.3 5x1500. Target 1:54.6
28:35.5 - 7,500m - 1:54.3 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:42.0 - 1,500m - 1:54.0 - 25

I've looked back through my logs and I'm pretty much back to the same pace I was at a year ago now before I did my ankle in. However whereas last year I felt like I was at my limit during the sessions, this time round I feel a lot more controlled. I'll have to do a test soon as I'm sure I can beat my 2k time now.

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 17th, 2018, 9:16 am

mdpfirrman wrote:You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form.

@ Street - that's pretty solid if uninspired! David - glad you're feeling great again!

@ Ray - careful with those sprints. Perhaps (and I could be wrong) but those shorter workouts can kill the lower back if you're not starting with your legs -- experience talking here! It's tempting to shorten the stroke and load the back. Good job on the pyramid!
Thanks Mike. I was actually driving hard with my legs... BUT, I was also swinging with my back (and extending further back than normal). UGH. I'm hoping to be back on erg tomorrow.

You should come back for multiple rounds! :)
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 17th, 2018, 9:22 am

Street wrote:
mdpfirrman wrote:You guys are making me want to join in perhaps in a couple weeks... Let me get my legs back under me after the flu and vacation. Maybe two or so weeks and I'll see how bad my fitness has gotten! It would be fun for a round even if I'm not at top form. !
Do it.. Would be good to have you back on board! :)

PP1.3 5x1500. Target 1:54.6
28:35.5 - 7,500m - 1:54.3 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.4 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:43.3 - 1,500m - 1:54.4 - 25
5:42.0 - 1,500m - 1:54.0 - 25

I've looked back through my logs and I'm pretty much back to the same pace I was at a year ago now before I did my ankle in. However whereas last year I felt like I was at my limit during the sessions, this time round I feel a lot more controlled. I'll have to do a test soon as I'm sure I can beat my 2k time now.
Nice work. I think your signature says 1k where it should say 2k.

Were you limiting yourself to 25spm or is your natural stroke rate? Definitely do a 2k TT! I want to learn about what prep people do. For example, what's your target pace? Will you break it up into pieces mentally? Negative splits? How many strokes to start the piece (e.g., 10 all out, or just enough to get to the target pace)?
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

Street
1k Poster
Posts: 181
Joined: October 17th, 2016, 6:14 pm
Location: Liverpool

Re: Pete Plan Thread

Post by Street » May 17th, 2018, 9:47 am

RayOfSunshine wrote: Nice work. I think your signature says 1k where it should say 2k.

Were you limiting yourself to 25spm or is your natural stroke rate? Definitely do a 2k TT! I want to learn about what prep people do. For example, what's your target pace? Will you break it up into pieces mentally? Negative splits? How many strokes to start the piece (e.g., 10 all out, or just enough to get to the target pace)?
Haha, well spotted, either that or I was having a really bad day.. :D

25 just seems to be a natural rate for me, I seem to be able to do 25 fairly consistently. On the last rep it was creeping up to 26 a little bit as I was pushing a bit more. I'm a similar height to you, what sort of rate do you settle into?

I've just had a look at my last 2k test about a year ago. I hammered the start to get the average down, then slowed down for the middle section and pushed a bit towards the end. Just past the halfway point it took all my willpower not to HD and give up! I probably shouldn't have gone out as hard, but done a more consistent overall pace.

https://log.concept2.com/profile/1101566/log/29013210

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 17th, 2018, 10:14 am

Street wrote: 25 just seems to be a natural rate for me, I seem to be able to do 25 fairly consistently. On the last rep it was creeping up to 26 a little bit as I was pushing a bit more. I'm a similar height to you, what sort of rate do you settle into?
i just looked back a couple weeks ago (see below)... It looks like 25 or 26 is pretty natural for me too. I struggle keeping it higher. I think that's because I have poor cardio/endurance right now. I've read on here the best 2k's are done at SPMs of 30+
BPP 16.2 5x1500 3r
target 2:01.3
1) 2:01.1, 26spm
2) 2:01.0, 26spm
3) 2:00.9, 25spm
4) 2:00.9, 25spm
5) 1:58.7, 26spm
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

thejosephwilbur
Paddler
Posts: 18
Joined: March 20th, 2017, 6:16 pm

Re: Pete Plan Thread

Post by thejosephwilbur » May 17th, 2018, 10:27 am

RayOfSunshine wrote:
Street wrote: 25 just seems to be a natural rate for me, I seem to be able to do 25 fairly consistently. On the last rep it was creeping up to 26 a little bit as I was pushing a bit more. I'm a similar height to you, what sort of rate do you settle into?
i just looked back a couple weeks ago (see below)... It looks like 25 or 26 is pretty natural for me too. I struggle keeping it higher. I think that's because I have poor cardio/endurance right now. I've read on here the best 2k's are done at SPMs of 30+
BPP 16.2 5x1500 3r
target 2:01.3
1) 2:01.1, 26spm
2) 2:01.0, 26spm
3) 2:00.9, 25spm
4) 2:00.9, 25spm
5) 1:58.7, 26spm
The best 6ks are done at 30+ too. I personally row my 2ks at around a 29, but the bare minimum typically is 32. I'm working on getting that spm up to bring those splits down.

RayOfSunshine
2k Poster
Posts: 264
Joined: December 15th, 2017, 9:45 am

Re: Pete Plan Thread

Post by RayOfSunshine » May 17th, 2018, 10:44 am

thejosephwilbur wrote: The best 6ks are done at 30+ too. I personally row my 2ks at around a 29, but the bare minimum typically is 32. I'm working on getting that spm up to bring those splits down.
What are you doing to bring the SPM up? Intervals? I need to focus at least one session a week on higher SPM. It's just not comfortable. I get winded then light headed.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

mdpfirrman
10k Poster
Posts: 1567
Joined: January 23rd, 2015, 4:03 pm
Location: Cincinnati, OH

Re: Pete Plan Thread

Post by mdpfirrman » May 17th, 2018, 10:50 am

I honestly think Stroke rate is going to vary widely based on height and strength.

My first race over 3 years ago, I did a 7:19 @ 27. Then I worked all year on strong, slower SPM rates and did the same race the next year and tied the 7:19 @ 24!! When I posted that on here, guys were like "what are you doing??", LOL. I realized that I had gotten so used to doing low rate work (19/20) that I had almost forgotten what it felt like to rate up.

This year, I did a 7:11 (current PB) @ 28. That's more like it. I should rate higher (with my height/weight) but I don't. I find that some guys that rate really, really high are not using full strokes. Obviously, world class rowers can do both -- strong, full strokes along with higher rates. I'm not there yet and at my age I'm not sure I ever will be.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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