Pete Plan Thread

[Street]

Moreover I think the discipline factor of doing your cardio first thing, early in the morning before eating has its own intangible benefit.

It certainly doesn't feel like it has a benefit when I'm sat in the garage at stupid o'clock in the morning while wishing I was turning the coffee machine on instead!

[bob01]

I get by with fasted training most days... Unless longer bike ride.... I do SS... Intervals ... Weights.... All fasted .. All fasted

Cupola black coffee... Bcaa s ... Mct

[Street]

I get by with fasted training most days... Unless longer bike ride.... I do SS... Intervals ... Weights.... All fasted .. All fasted

Cupola black coffee... Bcaa s ... Mct

I usually struggle if I do the interval sessions in the morning before eating. Weights and SS sessions are fine but I just hit the wall on the intervals.

[bob01]

I have been training fasted for a while and i think I can!... But I suppose it depends on the interval intensity

Re .lFat burning ... Glycogen burning comment above.

Even if that is true... And I don't know enough to contradict the point.... The fasted trainer is learning to utilise the fat burning energy system... Conserving glycogen.... Don't forget one does not burn fat and then switch to carbs ... There is a continuum.... Usually.. Fat and carbs are utilised at all intensities... Just the % of each changes as the intensity increases

[m06w41]

@all above, thanks again for the diet discussion. Found one of the small scale studies (n=28) on the NIH website that discussed the concept in detail and while I saw it referenced elsewhere, the comments here helped me understand the idea better. Fun to learn about all the recent science related to this but all it all, it boils down to meters on the erg for me. That's the challenge personally...getting my butt sat in the seat (@Street LOL) and row in the heat. Mornings are a bit of a challenge given my work schedule and the evening rows seem to work out best this week. Not certain I can make morning rows work for me except on the weekends but such is life. Rowing before a small, light dinner worked out this week. Diet was kept in check this week, tracking everything, focused on macros and one cheat night with pizza when playing Killing Floor 2 with the IT folks...tried to average it out this morning with a light meal after the row.

@jerek - any links on things I can sink myself into? I'm between CFA exams for a few months and really need something to keep my brain occupied. The fact that the NIH reference used p-values and I understood what they were referencing was proof that I retained at least something of the 430 hours of studying before the exam this year.

Week 2 Row 4 today, 20 minutes with a 5 minute 500m warmup @ 2'38 pace - not hard but got the blood flowing and then did some simple stretching in the seat as well. Touching toes is hard with a tight back and a midsection which doesn't compress too well. In the row, however, it was easier to "fold myself up" like Jerek mentioned in another thread. Stroke length is consistently now at a 1.21-1.24 and it just seems more efficient. Also worked at keeping SPM close to 22 but focused on being consistently near my 5500m pace with a push in the last 1'30 of the row. Week 2 is done.

[Street]

Seeing as my 4x1000m times were lagging behind the rest, I thought I'd push a bit harder today and bring them a bit more in line with the rest of my times. I was pleased with the increase but I still find these one of the hardest sessions to do!

PP 3.1 4x1000m
14:30.7 - 4,000m - 1:48.8 - 28
3:39.0 - 1,000m - 1:49.5 - 27
3:37.9 - 1,000m - 1:48.9 - 29
3:37.8 - 1,000m - 1:48.9 - 29
3:36.0 - 1,000m - 1:48.0 - 28

[bob.haffner]

Cycle 2, Week 2

The pyramid today! Back was a little tight today so I just tried to maintain an even pace and pushed a little on the last one

Meters.1 /500m
250 01:45.0
500 01:45.5
750 01:45.7
1000 01:46.0
750 01:45.6
500 01:44.5
250 01:36.6

avg: 01:44.9

avg: 01:44.9

[bob.haffner]

Seeing as my 4x1000m times were lagging behind the rest, I thought I'd push a bit harder today and bring them a bit more in line with the rest of my times. I was pleased with the increase but I still find these one of the hardest sessions to do!

PP 3.1 4x1000m
14:30.7 - 4,000m - 1:48.8 - 28
3:39.0 - 1,000m - 1:49.5 - 27
3:37.9 - 1,000m - 1:48.9 - 29
3:37.8 - 1,000m - 1:48.9 - 29
3:36.0 - 1,000m - 1:48.0 - 28

Nice job, Andy!

[m06w41]

Week 3 begins.

[mdpfirrman]

@ Andy/Bob - really nice workouts!

@ Tracy - I checked out your form video finally, had some thoughts on that thread.

I'm toying around with doing the Pete 5K plan. Not sure if I remember anyone doing that on this thread. I started realizing on my last PP round that I haven't really been doing a lot of longer pieces. It's odd, because that was a goal of mine this year and I kind of let it slide. I just detest longer, hardish rows. I think the PP 5K would be a great training tool for me. Problem is, I've got a ton of crap coming up in the next two weeks -- we are having nearly an entire house of carpeting done and then my daughter (who lives in Austin) is visiting us for a few days. I'm testing out the first week of the plan this week and will likely repeat that week a few times before I start uninterrupted for 12 weeks. If I do a plan, I'll work the full plan as written (it's 6 days a week, tons of meters and lots of longer rows for 12 weeks).

I had to also switch up my lifting days to match the harder rowing days. So I did a 10K Sunday, then tried to do 12 X 500m on Monday. I thought I'd try to reinvent it a bit to do lifting between sets and that went over well Ended up doing 6 reps @ 1:55 while doing pushups, pressups and heavy KB swings in between and then tried to do the last 6 reps with only rest. Only was able to do 4 more (10 total so it was a failure). Moved the rest from 1:10 to 2:30 to get my lifting in. It's clear that my times would suffer greatly doing it this way and might not be the best idea to truly work the plan so I might have to separate the lifting from the rowing. Still deciding if I'll do the plan to the "T" or modify slightly to get my lifting in at least one day a week while doing it. My lifting days will now be Monday, Wed, Friday.

Here's the link to the plan. https://thepeteplan.wordpress.com/5k-training/

[RayOfSunshine]

I'm toying around with doing the Pete 5K plan. Not sure if I remember anyone doing that on this thread.
Here's the link to the plan. https://thepeteplan.wordpress.com/5k-training/

I haven't seen anyone post 5k workouts on this thread. I've thought about doing it when I finish the BPP. Actually, I've created one modified version to make it more of a 10k plan (based on feedback I received on this thread viewtopic.php?f=3&t=177513 )

[m06w41]

@Mike - thanks for the feedback. Responded there - will upload a newish video for additional feedback. I'm not sure how you fit lifting and rowing in,Mike. How do you manage to recover?

Week 3 tonight. First interval where the pace begins to be picked up I think. Thought about Mike's comments on pushing from my legs a bit more. Now, this could be just me reading too much into things but I'll be honest, my heart rate was much lower tonight for the duration of each row than it had been for any row prior. Perhaps the focus on technique is making my rowing more efficient too.

Pace was, well, 4 seconds faster than what I started out as a couple weeks ago and I didn't feel gassed. Meters meters and more meters. Keeping plugging away.

[mdpfirrman]

@ Ray - I like that plan Ray. Nice work on modification of the 5K plan. That's what I've learned from so many rounds of the PP is that you can modify it pretty easy to fit a year round training plan. I look forward to seeing your progress on the longer distances! You'll be smoking me in no time!

@ Tracy - Glad you found it helpful. There are certain "lightbulb" moments that I had training. Learning when to push with the legs and not pushing off the balls of the feet was one for me. Your legs don't tire as easy, so that might have helped your last session but you're also gradually getting fitter. 4 seconds doesn't seem like a ton but that's quick improvement in 3 weeks. Just take gradual improvements and be happy! Before you know it, you'll improve drastically. When I began rowing, I had been Spinning and running for around 4/5 years, so I was in decent shape already. The lifting stuff I do is not that intense - Heavy KB swings, pushups and military presses. That's normally it unless I go to the gym on Sunday -- then I might add in a lot more lifting. I honestly don't know of many guys over 40 that lift what I would term "heavy" and also put in a lot of meters. There are a few -- Glenn that's a frequent forum contributor is one. Gammo (Paul) was doing it for a while. Most of the time, when people start lifting heavy (deadlifts, cleans, heavy squats -- the full body compound stuff), they find it too much.

Even some really top guys (Chris Ryan comes to mind, who is usually top 3/4 of the US guys over 50 at Crash-Bs) don't do a ton of heavy lifting. He's done a round of two on past Pete Plan forums with us and mentioned that he used to lift heavy but it got to be too much on him (he's like a 6:48 2K guy at over 55!). Some guys can handle it, I likely can't. I find that heavy KBs are great and easier for me to recover from than deadlifts.

Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.

[RayOfSunshine]

Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.

I'm very interested to see how you like the 5k plan.

BPP 21.3 4x8' 2r (pace like a SS)

I targeted 1860m each interval because it's an even number. Pretty funny. I missed consistently. The higher SPM on the 3rd interval is because 18s had already gone by in the interval before I started and I had to play catch-up. It was the 1st time I had done intervals without RowPro. RowPro doesn't start the interval until you pull the handle. I don't like that about RowPro, so I'll do my intervals without RowPro going forward.
By the way, I'm at the beach for the week. It was definitely easier for me being back at sea level.

[Street]

BPP 21.3 4x8' 2r (pace like a SS)

Those splits please my rowing OCD!

Today continued on the first week of Pete Plan 5K. Did 1500 X 4/4'. Details on the Daily workout thread. Roughly 1:59 on the first one, rest mid 1:58s (all around 26 SPM). Wasn't too brutal. On the 5K Pete Plan the 3 X 2K is supposed to be the hardest row - you do a warmup, then pretty hard 2K then cooldown. I have that on Friday to look forward to. I think I could handle this plan. This week is kind of like a trial week. Next week I might be interrupted (and the following week too), so I'll likely start it in earnest in around 3 weeks.

I'm interested to hear how you get on with the 5k plan. I did look into it a while back when I started the PP again but thought I'd stick with what I knew. Keep us updated!

I had to hurry on the waterfall today as I wanted to finish in time for the match.. Just about made it but gutted about the result. At least I had a better go at the endurance intervals this week after failing last week, I think the slightly cooler temps are helping. Now off to sulk about the World Cup..

PP 3.3 Waterfall. Target 1:54.0
28:25.8 - 7,500m - 1:53.7 - 25
11:22.7 - 3,000m - 1:53.7 - 25
9:28.6 - 2,500m - 1:53.7 - 25
7:34.5 - 2,000m - 1:53.6 - 25