Pete Plan Thread

[mdpfirrman]

Mike,
How do you break up your lifting with the PP? What does your weekly schedule look like?

David

David, my "lifting" really isn't all that heavy for most. While the heavy KBs are challenging (I'm up to 70 lbs at the gym with two 35 lb KBs), most of the other stuff is pushups and overhead presses. I find that when I'm doing the full PP, I have to seperate the lifting from the rowing by at least an hour if I'm lifting first. If I'm rowing first, I spend what I have on the rowing, take a short break (or cool down), then lift. Personally, I feel like the lifting should be done on the hard days on the plan (D1, D3, D5) and then recover on your SS days. If I'm closer to a race, I don't lift at all for at least one, sometimes two weeks out.

Sunday - Short Sprints then Lifting (I did a CD, did some lifting at the gym and some at night). Because I have more time on Sundays, I might spend more time at the gym and just get the lifting done at the gym after rowing.
Monday - SS (no lifting)
Tuesday - Intermediate Intervals (lifting later in the day or at least one hour before with something to eat in between). Weekdays, I like to row at lunch (Pete Lunch Hour plan!) and then lift in the evening.
Wed - SS
Thursday (TT Day - same approach as Tuesday)
Friday - SS again. (if I miss Thursday being tired, I might do short lift here. If I'm exhausted by Thursday I might not lift on Thursday, I have to play it by ear but I like to lift at minimum 2 days a week full body ideally).
Sat - rest day or work around the house

[Street]

1:48.6 / 29 avg.

Whoop, he's back.. Not too shabby on the times either!

Evening everyone! Newbie here, so hello from me

My own Model D arrived last week after using a very tired example, so I'm starting to get my technique together - the Pete Plan looks like a very nice option for improving my fitness and hopefully my times too...

Nice one, you'll be addicted in no time!

Personally, I feel like the lifting should be done on the hard days on the plan (D1, D3, D5) and then recover on your SS days.

That works best for me too, although I like to lift in the mornings then row in the evenings. I try and lift three times a week but it depends how I'm feeling and also what I plan on doing at the weekend so it usually ends up being twice.

PP 2.1 Pyramid. Target 1:47.9
14:21.7 - 4,000m - 1:47.7 - 28
0:53.9 - 250m - 1:47.8 - 28
1:47.8 - 500m - 1:47.8 - 28
2:41.6 - 750m - 1:47.7 - 28
3:35.5 - 1,000m - 1:47.7 - 28
2:41.6 - 750m - 1:47.7 - 28
1:47.6 - 500m - 1:47.6 - 28
0:53.7 - 250m - 1:47.4 - 28

Quite pleased with that as I was struggling today, I was seriously considering bailing halfway through the 1k rep. New PB for the pyramid though, beating previous best from a year ago.

[bob.haffner]

@ Stu/David, really good advice. I like that Henry nugget. I must have missed that a while back. Great piece of advice.

Me too! Great cue to remember

[rascott]

hi all - I started cycle 2 of the Pete Plan today...

PP 2.1.1 - 8 x 500m / 3min30 rest
average last time was 1:59.3...

[Street]

Nice and consistent, you hammered that last rep.. Good work!

[tmonahan]

BPP 3.1
I've been working on going strapless and lowering my stroke rate. This one felt pretty good. I can now comfortably go under 2:00/500 strapless and at 20 SPM.

Time Meters Pace Watts Cal/Hr S/M
24:32.4 6,000m 2:02.7 189 951 19 172
4:07.9 1,000m 2:03.9 184 932 20 169
4:03.4 2,000m 2:01.7 194 967 19 166
4:05.4 3,000m 2:02.7 189 951 20 169
4:08.3 4,000m 2:04.1 183 929 20 171
4:06.1 5,000m 2:03.0 188 946 20 177
4:01.4 6,000m 2:00.7 199 984 20 184

I'm hoping to break 7 on my 2k by the end of the month.

[mdpfirrman]

@ tmonahan - great to have you on the thread. 2:00 pace @ 20 SPM strapless is strong work. As for your earlier SS question, simple answer is just work around 18 to 25 seconds over your recent PB 2K pace. I find that works well for me. The more tired I am going into it, I tend to be around 22 or so over. If I'm feeling fresher, it's more like 17/18 over my 2K pace. I find that rule of thumb works really well for me. Based on your current paces, if you find you're working around 2:02 or less, you might be pushing too hard (but you're younger and it might not effect you the same) on your SS work. Since you're doing the BPP, it's not as important as when you get into the full PP, where it's really important to control the SS days so you can go hard on your interval days.

@ Andy - really great execution on the Pyramid. Nice middle times (750/1000/750) -- consistent. Controlled in the beginning and end too. Nice work. You're close to 7 now I think.

@ Robert - great to be running the full PP with you. I remember when you started the BPP (around the time I was stopping the full PP). So glad that you're enjoying the plan and working the full PP now. Nice, steady improvements too!

Today -- W1/D3 - I try not to let the plan get into my head, but I detest intermediate intervals. I'm a bit lazy when it comes to longer work so this plan pushes my limits when it comes to AT work, something I should work on more honestly. I dread these workouts more than the rest I think.

My "target" is around 5K PB time, which is in the 1:56 somethings. I've (in the past doing the plan) done better than that on occasion, which is odd. Though it's my least favorite row, I do have a tendency to overperform on it (I think my best is a low 1:55 something, might even be in the 1:54 range).

Today's Workout:

1500 / 1:57.8 / 214 (watts) / 26 (SPM)
1500 / 1:56.7 / 219 / 25
1500 / 1:56.4 / 222 / 26
1500 / 1:56.8 / 219 / 27
1500 / 1:56.9 / 221 / 26

Average 1:56.9 / 219 / 26

Again, felt pretty good about this. Last two intervals were very hard. Again, though, my form has been solid (for me) so I'm really pleased with that so far on the plan. I've not resorted to old ways or sloppy form to get through. Longer strokes throughout, fairly quick hands (I have hands of stone, so quick for me!) and really using the recoveries to breath. Felt good about getting it done.

Easier SS day tomorrow. Will try to lift tonight. My granddaughter is coming over and my wife is working so I'm going to be busy!

[jbhop5857]

Good Day,
Honesty time. I added some cross training (Jui Jitsu) to my weekly routine thinking I was in shape enough to do it. I am not. However, I paid for the membership and I need to do it. I can do the 3 sprint days, but have had a really hard time keeping up with the steady state. I am going to do my best each day to push my body through these recoveries days, but in the short term, I may need to take more of a complete day off from rowing on those days. I believe once I am a bit more use to it, I can schedule appropriately.

David

[RayOfSunshine]

Good Day,
Honesty time. I added some cross training (Jui Jitsu) to my weekly routine thinking I was in shape enough to do it. I am not. However, I paid for the membership and I need to do it. I can do the 3 sprint days, but have had a really hard time keeping up with the steady state. I am going to do my best each day to push my body through these recoveries days, but in the short term, I may need to take more of a complete day off from rowing on those days. I believe once I am a bit more use to it, I can schedule appropriately.

David

I'm in a similar boat. I moved from the beach to the mountains for the summer (I'm blessed to work virtually), and I've been hiking. I knew the hiking and altitude would have an impact, but I didn't realize it would be that much. I'm taking a few weeks to get acclimated. I'm still on the erg, but I needed to back off the BPP because I wasn't even close to target times. I'm on BPP 20.1 and want to finish it strong (or at least fair) rather than limp to the finish.

[mdpfirrman]

@ Ray/David - I think that's fine. I do the AirDyne Pro that I got as X-mas for the wife now (it's an Assault style bike) for part of my SS work. To be honest, after four years of dedicated rowing, I was getting a bit burned out too. I think you have to be smart about it. It's not like either of you sound like you're sitting around twiddling your thumbs. David -- you have a pretty physical job too! Those mountains sound awesome Ray! I'm in a similar situation. I own a small recruiting/consulting business and work from home/manage others virtually, so all I need is a phone/computer and I'm in business. That is a huge advantage to mobility and I feel blessed everyday being able to do that (not that I didn't pay my dues to get here!).

Speaking of getting bored, I went to the gym to do my SS today. They seemed to have finally fixed their only C2, it runs great now (not that they will lube it and it will soon die again I'm sure). Did 8K at 2:09.7 or so, very steady for the most part. Then did 10 minutes on the StairMaster after for around 42/43 minutes or so of steady work. I usually do 50+ but with the added drive time I took off a few minutes.

I'm thinking about pushing a 10K this month and seeing if I can go under 40. I honestly should be there by now but I really hate 10K TTs. Based on my 5K time, I should be able to handily beat 40 minutes on a 10K but that extra 5K is a world of difference. Thinking about starting out at 2:05 for the first 1000 and then taking a second off of each 1000 and play around with it that way. I think it's a mental thing more than a physical thing at this point.

@ Ray - that 10K you put in a few weeks ago was really solid!

[RayOfSunshine]

I'm thinking about pushing a 10K this month and seeing if I can go under 40. I honestly should be there by now but I really hate 10K TTs. Based on my 5K time, I should be able to handily beat 40 minutes on a 10K but that extra 5K is a world of difference. Thinking about starting out at 2:05 for the first 1000 and then taking a second off of each 1000 and play around with it that way. I think it's a mental thing more than a physical thing at this point.

@ Ray - that 10K you put in a few weeks ago was really solid!

Go for it!! I've read a good bit against negative splitting, but I seem to do better when I do. I continue to be amazed how much I need to prep mentally for my workouts/TTs.

That 10k crushed me.

[jbhop5857]

Thanks Mike,
Personally, for me on a time trial starting above the required average is detrimental. I am more inclined to go too fast and then slow down in the 50-75% part. However, when I do just, "sit" on the needed average for the first part, it becomes increasingly easier mentally to finish at the average. It may not be pretty, beat the average for 500, drop off the average for 500 etc, but when I am "behind" at the halfway mark it makes my mind more ready to give up. Just a thought.

David

[mdpfirrman]

Yeah, I think there's something to be said both ways. I take a while to warm up and I'm just thinking this might work for me. Perhaps I'll go for it a couple of different ways. Thanks Ray/David!

[RayOfSunshine]

I just looked at my last 10k... I started out faster than my target, went faster... and, remembered crossing the 1/2 way point thinking my goal was now my fallback position. This lines up with what David said. You can see that 7k-9k I was dying but able to regroup for the final 1k.

[Street]

With the longer rows I always tend to negative split, it just seems to happen naturally as I get into it and it's something I've always done, even on the BPP. I think I started out slightly slower than my target but went all out on the last 2km when I did my 10km.

PP 2.3 4x2km. Target 1:53.9
30:16.7 - 8,000m - 1:53.5 - 25
7:34.5 - 2,000m - 1:53.6 - 25
7:34.5 - 2,000m - 1:53.6 - 25
7:34.4 - 2,000m - 1:53.6 - 25
7:33.2 - 2,000m - 1:53.3 - 25

These feel so much better psychologically than the 5x1500. For some reason, even though it's more distance, because it's less reps it feels easier.