Halving beginner pete plan?

[Treekoko]

For the extra extra beginner
I've been rather aimlessly having a go on my erg, ultimately I want to lose fat but appreciate this is more about diet than exercise.

I need some kind of plan. I started attempting c25k but on the rower and just couldn't quite get into a rhythm. I had no idea how hard to work, what pace to aim for etc etc.

I've thought about halving the pete plan and starting there, I'm sure I read about it on here. In that way I have a solid year of training all lined up. I found a spread sheet with it all listed and tried to halve it appropriately. But how do I know what to aim for? Do I just do the first 2500m Row at steady state, what pace?

Unless anyone has any further advice? I am really trying to get my head around it all without going too 'balls to the wall' and burning out thus never touching the erg again!

[Dangerscouse]

Do you have a HR monitor? That would be useful for you to gauge your training zones and pace.

How many days are you training and roughly how much time do you have for each session?

[Treekoko]

Do you have a HR monitor? That would be useful for you to gauge your training zones and pace.

How many days are you training and roughly how much time do you have for each session?

Yes, I have a heartvrate monitor. I did my 2500m at steady state and stupidly forgot to set my watch to start the workout.
I can do 3 - 5 days and could fit in 30mins prob an hour, but my worst problem is consistency so an hour might be pushing it.

I've just started with a 15 min steady state 2500m. Yes it's slow. The only way is up hey?
I want to lose fat but I think that probably mostly cone from diet. I'm getting into the frame of mind that this is for fitness and longevity than a fix for the summer holidays.

[mitchel674]

Are you saying that you can only row 2500m at this point? If so, you should not really be considering anything like the Pete plan. I would suggest just rowing for 5-10 minute intervals with a break of a few minutes in between. Take it nice and easy until you can comfortably increase your intervals with less of a break. You should be easily rowing 5000m without a break before you consider the beginner Pete plan.

Work your way up steadily. That way you won't overdo it and "burn out".

[UltraRow]

What do you mean by halving the plan? I guess you mean half distance?

I wonder if you might get on better with spreading a planned week over a fortnight... Full sessions, but with more rest.

If you're just starting out, the extra rest might help reduce injury.

Just a thought.

[Dangerscouse]

Yes, I have a heartvrate monitor. I did my 2500m at steady state and stupidly forgot to set my watch to start the workout.
I can do 3 - 5 days and could fit in 30mins prob an hour, but my worst problem is consistency so an hour might be pushing it.

I've just started with a 15 min steady state 2500m. Yes it's slow. The only way is up hey?
I want to lose fat but I think that probably mostly cone from diet. I'm getting into the frame of mind that this is for fitness and longevity than a fix for the summer holidays.

OK, your current pace really doesn't matter as that will improve as you keep working hard, so don't think in terms of 'slow' etc, as it is all relative, and it's just where you are right now. In six months this will be totally different.

For now, keep getting used to the movement, the effort required and the technique. Every time you row, you will build self discipline and confidence, and the bedrock of what will make it sustainable for the future.

Don't get lulled into thinking that you need to go faster and end up doing less distance. Going slower and further is always better at the moment. If you're doing 2.5k, I'd suggest going a bit slower and aiming for 3.5k or more. As you improve you'll be able to increase the pace, so don't your ego dictate your decisions. Being patient is a big part of improving.

[mitchel674]

And if you haven't already looked through this thread, read it now. Should be required reading for all rowers.

viewtopic.php?f=3&t=185257

If you have read that thread, read it again.

[mict450]

Really great advice from everyone. As has been mentioned by Mitchel, it's too early for you to start any regimented plan like the Pete.

As Stu brought up, first thing to get corrected & perfected is your stroke. Unless you're a natural-born rower (highly unlikely), your technique will be horrible! Rowing looks simple, deceptively so! But it's a movement that's highly technical with a lot of nuances.

Do yourself a favor & make proper technique your number one priority now. It will save you headaches in the future & help keep you injury free.

Post a video of your stroke here. Lot of expert eyes on the forum to help you perfect your technique.

[jackarabit]

Greg Smith’s “Resident Plan” from his blog: https://quantifiedrowing.com/2016/12/2 ... ttle-time/

Definitely Pete Lunchtime/2 in terms of both time required and volume.

Marston DOES INCLUDE pacing targets in PP:
1. Initial target for speed intervals: best 5k pace.
2. Pace target speed intervals in subsequent 3 wk. cycles: best pace previous cycle.
3. LISS target: endurance interval pace + 10”, rate restricted to </=22spm.
4. Initial target endurance intervals: best 8k pace.
5. Pace target endurance intervals in subsequent 3 wk. cycles: best pace previous cycle.
6. Hard distance: free rate with what you got on the day.

And there’s Pete Beginner Plan, what you actually looked at and what you should be doing. Pacing hints as well as info on what you are trying to achieve as the weeks roll by (all 24 of them).

There is NOT a solid yr. of training in either Pete “LunchtIme” or “Beginner” plans. PP is 2k race/TT prep geared to producing performance peak in 3 to 4 cycles. BPP is basic training. Who wants to do that twice a year?

[Galeere]

IMO the most importanz things to start with are proper technique and increasing volume, especially if weight reduction is a target . Increasing length of a row also means that you will have to watch Speed. For example if you went for 2.500m @ 2:30 pace and ended up maxing your HR you want to go quite a bit slower to try for 5.000m. IMO one target/part of your Plan should be to lengthen your rows, watch and take note of HR (use a belt, wrist readings are often faulty, do not try to max out HR on those longer rows but focus on proper stroke technique), post results and vids here and get more advice from all these amazingly helpful folks on this platform. One more thing: Read up about damper setting if you haven‘t done that already.

@ Jack: Great to see you are still at iit!

Cheers Hardy

[jamesg]

Unless anyone has any further advice?

You can see the machine instructions for use here: https://www.concept2.com/indoor-rowers/ ... que-videos

The items to note are drag level, foot height and the sequences and postures that make it possible to pull an effective rowing stroke with sustainable effort and a full-body approach.

Once you've learnt the rowing stroke, Training power level will be up to 2W/kg, as to sex and age, at ratings 18-23. Distances 3-10km.

this is for fitness and longevity

There's no point in stopping.

[Treekoko]

Yes I mean halving the bpp so 2500m on w1d1 instead of 5k, 3x 500m on w1d2 instead of 6x500m etc. I can Row 5000m but I want to get into it and perfect technique as so many of you have mentioned. I've watched the c2 videos on form, some other YouTube videos too like dark horse.

I just want a plan and something to aim for. Something yo follow. Bear in mind I know nothing about targets, splits, what stroke rate I should be aiming at, it all seems complicated. I just want to burn some fat and build fitness. There doesn't seem to be a plan for that!

Thanks for all you advice, much appreciated. Keep it coming!

[Dangerscouse]

I just want to burn some fat and build fitness. There doesn't seem to be a plan for that!

If you row slowly, often, and regularly, and have a good diet, you almost can't fail to lose weight and build fitness.

Obviously if you're likely to get bored and need a plan, that's a different issue, but you'll find your way. Most things seem complicated to start with, but soon enough you'll understand it all.