The Lunch Hour 2k Pete plan (following on the BPP plan).

[DJ1972]

This thread is dedicated for anybody who would like to start the 2k Lunch Hour Pete Plan after the completion of the beginner Peter Plan (BPP) or to restart or continue the same program.

Here is the link for details of the plan: https://thepeteplan.wordpress.com/the-pete-plan/.
There has been a previous thread with a lot of interesting info on the Pete Plan here: viewtopic.php?f=3&t=165414

The aim is to discuss the program/cycles, the results, to get advice and to stay motivated in achieving your targets.

[DJ1972]

As I just completed the BPP, this is a follow up on my path to fitness through the Concept2 rowing experience that I acquired in Aug 2024.
All my PBs are for personal motivation. l created a new different sheet in Excel so I can follow up progress throughout several cycles.

This is my first cyle that I will call 'trial' cycle aimed at maintaining the gains of BPP

Week 1 - 1 - 8x500m - 3min30 rest

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
14:30.0	4,000	1:48.7	272	1236	29	162
1:49.5	500	1:49.5	267	1217	28	153
r: 3:30	21						
1:49.4	500	1:49.4	267	1219	27	157
r: 3:30	21						
1:48.8	500	1:48.8	272	1235	30	161
r: 3:30	17						
1:49.1	500	1:49.1	270	1227	29	163
r: 3:30	22						
1:48.9	500	1:48.9	271	1232	30	164
r: 3:30	21						
1:48.2	500	1:48.2	276	1250	30	167
r: 3:30	20						
1:48.2	500	1:48.2	276	1250	31	168
r: 3:30	18						
1:47.9	500	1:47.9	279	1258	31	169
r140					

My last 8x500 with 2min rest was at 1:48.4 so I was aiming 1 second slower (1:49.4). However, the extra rest time allowed to perform better. I tried to inject some increased SR as Iain advised.

Today Steady state - not sure about the distance yet. My usual pace is 2min 18 s (SR 22) but I am planning to decrease to 2 min 15 s (SR 23) and to maintain my HR in my UT2 and a bit in UT1 zones, i may also break it up into 2 parts with 2 min rest.

[alex9026]

Week 1 - 1 - 8x500m - 3min30 rest

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
14:30.0	4,000	1:48.7	272	1236	29	162
1:49.5	500	1:49.5	267	1217	28	153
r: 3:30	21						
1:49.4	500	1:49.4	267	1219	27	157
r: 3:30	21						
1:48.8	500	1:48.8	272	1235	30	161
r: 3:30	17						
1:49.1	500	1:49.1	270	1227	29	163
r: 3:30	22						
1:48.9	500	1:48.9	271	1232	30	164
r: 3:30	21						
1:48.2	500	1:48.2	276	1250	30	167
r: 3:30	20						
1:48.2	500	1:48.2	276	1250	31	168
r: 3:30	18						
1:47.9	500	1:47.9	279	1258	31	169
r140					

My last 8x500 with 2min rest was at 1:48.4 so I was aiming 1 second slower (1:49.4). However, the extra rest time allowed to perform better. I tried to inject some increased SR as Iain advised.

Today Steady state - not sure about the distance yet. My usual pace is 2min 18 s (SR 22) but I am planning to decrease to 2 min 15 s (SR 23) and to maintain my HR in my UT2 and a bit in UT1 zones, i may also break it up into 2 parts with 2 min rest.

That looks like a solid start and a good approach in increasing the pace after a couple of sets. You'll find those splits will naturally level out in time.

How many steady state sessions do you intend to fit in a training week? I quite like alternating between a broken and unbroken piece, but definitely more partial to the latter in the warmer weather.

[Joris]

Thanks for starting this topic DJ1972.
I am definitely jumping on the bandwagon!

I started rowing last October and 8 months later I'm at almost 1M meters on my rowing machine (957k to be exact) and also finished the BPP plan last week, so I'm in a very similar situation than you.

I don't know yet how I will follow this plan, but a 50/50 split (3 steady states on the one hand versus 2 interval sessions + 1 hard dinstance session on the other) seems a bit too heavy for me to build better fitness in a sustainable way. This may be the right approach to work towards a race or to maintain good fitness, but I still consider myself a beginner who is in no hurry and also has a lot of work to do to broaden my cardio base further.
So I will probably omit one of the three hard sessions, or replace it with a steady state, or replace it with a workout somewhere in the gray zone.

For the steady states, I will try to add variety in the distances, where available time will probably play an important factor. But I do hope to find enough time to occasionally (weekly?) schedule a long session that systematically builds the distance from 12k to 15k and hopefully beyond that. For these sessions, I try not to impose a pace on myself, but rather row by feel or by heart rate (with heart rate being an indicator, not a target in itself).

As for the number of sessions per week,I'll just work through the various sessions of the plan sequentially, without regard to the amount of time I'll need for them. I do hope to continue doing 4 to 5 sports sessions a week on average, but that will include other sports as well.

[DJ1972]

How many steady state sessions do you intend to fit in a training week? I quite like alternating between a broken and unbroken piece, but definitely more partial to the latter in the warmer weather.

I am not young anymore, so recovery is a parameter. Ideally 3 sessions/week.

I set up an trial version of an unbroken 12k yesterday evening. Pace at 2:15 was not an issue, but eventually my HR went out of the zone I wanted to work in so I stopped at 10k. Temperature was around 28oC. This is just the start of the summer, I like the heat but it will eventually go higher. Hence I clearly need to work 6k+6k with probably 3min in between (todrink and to remove the puddles of perspiration).

[Joris]

Week 1 - Day 1,2,4 and 5.

* 2 x steady state + 2k hard distance
After finishing the BPP plan I did a 2k trial with a 6k steady state session the days before and after the trial.
I consider those as my first three sessions of the plan (one hard distance and two steady states).

Since I don't have a personal best attempt for almost any distance yet, I will try to use the first few weeks of the plan to put in such tests. That way I have some benchmark times that I can build on.

* 8 x 500m
Some experienced rowers had recommended starting easy with the interval sessions so that the bar for the next cyli is not too high.
My last session during the BPP plan was 7 x 1:57 + last rep at 1:55.
I used the above advice as an opportunity to do a personal best test and do the following 7 sessions at a slower pace than usual so that my average pace would not be too fast.

Rep 1: 1:49 (r31). -> Improvement on my previous 1:54 pb, but since that was the 8th session, a new record was not really a challenge. No doubt there is margin to further improve this new pb, though I don't know if it's a good idea to take the same approach next time since negative splitting seems the norm? Does starting fast for the first rep and slowing down afterwards makes it a less efficiënt training?

Rep 2-8: 2:00 (r27.4-27.9)

For week 1, that leaves the 5 x 1,500m and a steady state session.
Anyone suggestions on how I could incorporate the 5 x 1,500 session if I don't want to think of it as a heavy interval session? Does it make sense to row at a pace somewhere in between steady state (~2:24) and best interval pace (2:05)? Or should I better consider it as a steady state, but than divided in five reps?

[Joris]

How many steady state sessions do you intend to fit in a training week? I quite like alternating between a broken and unbroken piece, but definitely more partial to the latter in the warmer weather.

I am not young anymore, so recovery is a parameter. Ideally 3 sessions/week.

I set up an trial version of an unbroken 12k yesterday evening. Pace at 2:15 was not an issue, but eventually my HR went out of the zone I wanted to work in so I stopped at 10k. Temperature was around 28oC. This is just the start of the summer, I like the heat but it will eventually go higher. Hence I clearly need to work 6k+6k with probably 3min in between (todrink and to remove the puddles of perspiration).

Is there a reason why you want to increase your pace immediately from 2:18 to 2:15 and not try to accelerate gradually, say second by second?

I think I'm more likely to go the other way around. So trying to maintain my desired intensity (broadly based on heart rate) and counting on the fact that my pace will automatically improve as my fitness improves.

[DJ1972]

Is there a reason why you want to increase your pace immediately from 2:18 to 2:15 and not try to accelerate gradually, say second by second?

I think I'm more likely to go the other way around. So trying to maintain my desired intensity (broadly based on heart rate) and counting on the fact that my pace will automatically improve as my fitness improves.

This is a personal strategic move. I may be wrong. I think I can hold this pace with a good technique and this should maintain recovery and help me to build up an even better base fitness. The sessions will span from my UT2 up to UT1, so I get a bit of work in both zones. Most importantly, I want to work at higher SR (24) and get confortable. The PP allows longer rest times to limit lactate build up, so it is a personalized trade-offs between steady state and speed/endurance intervals.

From my reading of the older thread of PP. Of course, the referring times do not apply in my case, but the overall point may. I am happy to try!

But I do know that training "effort" is what is rewarded in the end. You cannot get away from doing some harder longer rows. If by SS you mean row slow often, then that is what you will end up with: slow for longer distances and a drag on your 2K performances. Imagine what your 2K times would be if you were an 18:00 5K man? And you should be. You would undoubtedly be sub 6:50. And I don't disagree, the Dutchman has a lot of wisdom. But feel free to figure it out yourself.

[Joris]

Week 1 Day 6 - steady state 12.5k

Today I literally did a lunch hour session: 12.5k - 1:00:34 (split 2:24).
The longest session in the BPP plan was 12k, so I immediately took the bull by the horns to add 500m during week 1 of the Pete plan.
Hopefully I can continue to build up the distances with 500m each week in the following weeks. One positive thing was that my heart rate didn't rise towards the end, on the contrary, I felt I could row for a while longer at this pace without much dificulties.

Is there a reason why you want to increase your pace immediately from 2:18 to 2:15 and not try to accelerate gradually, say second by second?

I think I'm more likely to go the other way around. So trying to maintain my desired intensity (broadly based on heart rate) and counting on the fact that my pace will automatically improve as my fitness improves.

This is a personal strategic move. I may be wrong. I think I can hold this pace with a good technique and this should maintain recovery and help me to build up an even better base fitness. The sessions will span from my UT2 up to UT1, so I get a bit of work in both zones. Most importantly, I want to work at higher SR (24) and get confortable. The PP allows longer rest times to limit lactate build up, so it is a personalized trade-offs between steady state and speed/endurance intervals.

Indeed, that seems to be a thoughtful consideration. And if it doesn't work you can always make adjustments of course.
I am also going to try to get my rate up a bit, but mainly during the interval sessions, not necessarily during the SS sessions.

And on second thought, it also looks like we'll handle almost exactly the same intensity for our steady states that way, at least if the gap with our 2k pb would serve as a reference.
Mine is 24s (2:00 2k pb -> 2:24 SS) and yours as well (1:51 2k pb -> 2:15 SS).

[alex9026]

I am not young anymore, so recovery is a parameter. Ideally 3 sessions/week.

I set up an trial version of an unbroken 12k yesterday evening. Pace at 2:15 was not an issue, but eventually my HR went out of the zone I wanted to work in so I stopped at 10k. Temperature was around 28oC. This is just the start of the summer, I like the heat but it will eventually go higher. Hence I clearly need to work 6k+6k with probably 3min in between (todrink and to remove the puddles of perspiration).

Ah, there are so many ways you can spin the broken pieces and I'm hesitant to say "try this workout" over the internet however, if you fancy a little variety, Stu (Dangerscouse) introduced me to 30:00/20:00/10:00 (recover as desired, 3:00 probably a good start point). If you're intending to push your SS pace a little, a pyramid such as this is a good opportunity to play around with it. Stroke rate too. Each piece can be as hard or as easy as you see fit. I revisit it in a slightly different format these days, but the principle remains the same.

I look forward to reading any journeys/further progress here.

[iain]

Anyone suggestions on how I could incorporate the 5 x 1,500 session if I don't want to think of it as a heavy interval session? Does it make sense to row at a pace somewhere in between steady state (~2:24) and best interval pace (2:05)? Or should I better consider it as a steady state, but than divided in five reps?

Great to see this thread back. Great start all. As for the above, I wouldn't compromise on doing the 1500s at least fairly hard. Better to omit the session and do this later. A week of alternating short and long intervals and a harder distance made up with SS sessions would be fine. As for pace, suggested starting pace would be your fastest pace for 7.5k+ in the last couple of months, so probably a few seconds slower than you could do this. Try and hold that pace for 4 then as fast as you feel comfortable on the 5th including an all out push at the end.

[DJ1972]

Week 1 Day 6 - steady state 12.5k

Today I literally did a lunch hour session: 12.5k - 1:00:34 (split 2:24).
The longest session in the BPP plan was 12k, so I immediately took the bull by the horns to add 500m during week 1 of the Pete plan.
Hopefully I can continue to build up the distances with 500m each week in the following weeks. One positive thing was that my heart rate didn't rise towards the end, on the contrary, I felt I could row for a while longer at this pace without much dificulties.

Indeed, that seems to be a thoughtful consideration. And if it doesn't work you can always make adjustments of course.
I am also going to try to get my rate up a bit, but mainly during the interval sessions, not necessarily during the SS sessions.

And on second thought, it also looks like we'll handle almost exactly the same intensity for our steady states that way, at least if the gap with our 2k pb would serve as a reference.
Mine is 24s (2:00 2k pb -> 2:24 SS) and yours as well (1:51 2k pb -> 2:15 SS).

Well done on the 12.5k. I am sure that you will see long-term gains.
I don't know where you are based, but I encounter a new hurdle - the hot weather. I started at the end of August last year with small distances and pace, so it was bearable, then it was winter, nice and cool. I completed the BPP just on time, but I have now new conditions where I found that HR goes quicker higher and overall at slightly higher level, but also my body heat (and head) makes it less comfortable.

Ah, there are so many ways you can spin the broken pieces and I'm hesitant to say "try this workout" over the internet however, if you fancy a little variety, Stu (Dangerscouse) introduced me to 30:00/20:00/10:00 (recover as desired, 3:00 probably a good start point). If you're intending to push your SS pace a little, a pyramid such as this is a good opportunity to play around with it. Stroke rate too. Each piece can be as hard or as easy as you see fit. I revisit it in a slightly different format these days, but the principle remains the same.

I look forward to reading any journeys/further progress here.

This may be a very efficient alternative to my problem. I will try this and adjust it accordingly.

Week 1.3 - 5x1500m - 5 min rest

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
29:23.6	7,500	1:57.5	215	1041	27	168
5:50.9	1,500	1:56.9	219	1052	27	161
r: 5:00	17						
5:50.9	1,500	1:56.9	219	1052	27	167
r: 5:00	21						
5:50.9	1,500	1:56.9	219	1052	27	170
r: 5:00	18						
5:54.0	1,500	1:58.0	213	1033	27	172
r: 5:00	13						
5:57.0	1,500	1:59.0	208	1014	28	171
r69				

Depsite the heat, I planned a 1 second more on my best 1:56, thinking that 5 min rest is an eternity. Still satisfying results but it was hard. I will certainly implement a 3 second increase on my best for any endurance intervals and 1 to 2 seconds on speed intervals because of the heat.

I don't have fan. There are several designs and ideas around fans being connected with the wheel of the concept2. Any success for anybody ? or any alterntive ideas ? I would be happy to hear how you cope with the heat (>28oC up to 34oC). Is it worth training in the heat of summer?

[p_b82]

I don't have fan. There are several designs and ideas around fans being connected with the wheel of the concept2. Any success for anybody ? or any alterntive ideas ? I would be happy to hear how you cope with the heat (>28oC up to 34oC). Is it worth training in the heat of summer?

I know there's the one that directs the air movement of the c2 fan into a directional flow - at the cost of needing to adjust the damper lever to get back to "normal" DF's.

I've got two dreo tower fans, very small floor footprint - I used to have one pointed at my front, but added a second now I've more space that is pointed at my back.
the latter is more effective at keeping me cool - but the former feels nicer, at the cost of drying the air in a touch.

Since getting the second fan, I have that one at max speed on my back, and half speed at my front to get the best of both worlds now.

[Sakly]

I don't have fan. There are several designs and ideas around fans being connected with the wheel of the concept2. Any success for anybody ? or any alterntive ideas ? I would be happy to hear how you cope with the heat (>28oC up to 34oC). Is it worth training in the heat of summer?

No fan in general is a bad idea, especially when training in heat
I have no experience with flywheel connected stuff to use the flywheel output, but soon after I started my "rowing career" I bought a 20" industrial fan to support airflow. I mounted it on the ceiling, pointing to me from the front.
Posted about that here: viewtopic.php?f=3&t=206995&p=566990#p566990

[DJ1972]

I will eventually add a fan to help. For the moment, I still can cope as long as temperatures remain in low 30s.

Week 1-4 - steady distance

Code: Select all

53:58.6	12,000	2:14.9	142	790	24
26:59.3	6,000	2:14.9	142	790	24	142
r: 3:00	16						
26:59.3	6,000	2:14.9	142	790	24	149

Better outcome in terms of HR. I will also try the 30'/20'/10' session, perhaps 25'/15'/10' and compare with the 6kx2/3minR

--> Rest day

Week 1-5 - hard distances

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
19:51.3	5,000	1:59.1	207	1012	24	161
1:59.0	500	1:59.0	208	1014	24	148
1:59.3	1,000	1:59.3	206	1009	24	154
1:59.5	1,500	1:59.5	205	1005	24	155
2:00.2	2,000	2:00.2	202	993	24	159
1:59.7	2,500	1:59.7	204	1002	25	163
1:59.7	3,000	1:59.7	204	1002	26	165
1:59.1	3,500	1:59.1	207	1013	25	166
1:58.8	4,000	1:58.8	209	1018	26	168
1:58.2	4,500	1:58.2	212	1029	26	169
1:57.7	5,000	1:57.7	215	1038	25	169

I decided to improve on my 20:45 best over 5k. I was aiming for a 2:00 pace so it went quite well. I got my wish for a <20 min 5k.

--> adding a rest day today before completing Week 1 with a new steady distance