Pete Plan 2017

[IefTheChief]

@ Ivo - Your too fast of start was probably (in part) my fault not being specific enough. You're a strong man (not a bad thing). When I start a race, I'll pull fast and hard around 8 to 10 (like Paul mentioned 7 strokes). But understand, I have a pace in mind. I like to finish my first 500 around .5 or maybe .6 seconds faster than my average for the 2nd and 3rd 500s. After that first 8 to 10 strokes, I'll gradually slow down my SPM and "settle in". Your average for that first 500 will naturally be a bit faster because those first few fast strokes. It truly looked like you sustained that power for 30 to 40 strokes! That drains you. To have the ability to finish is impressive. But like you said - good result and now you certainly have a starting point. You'll blow by that time in a few months (and by me!). I see you being 7:15 very soon.

Hi @mike. Sorry took me so long to get back about this. Truth is, had to think long and hard if I agree it was probably your fault

No Mike - I knew exactly what you meant when you said it, I was just stubborn, did 10 hard strokes, thought hey I can do this and just kept going and threw the whole planned pacing overboard. Then saw the PM and got very afraid, slowed down and started sinking. It was because of my boys who where there that I didn't HD and I finished with an ok time (probably faster then I had planned because I was well under the target of 1:55 all the way through). That's the truth and I am sure most here must know this feeling. It's once then you know, but now I have material to plan with properly Thank you all so much for all the advice that got me to this point, it's really so motivating. And @mike thanks for running this board!

Guess I will come out of lurker mode. I have been following along for about 2 months. I am 54, 5'10" and weighed 263 lbs. Started doing P90 (beginner version not P90X ) 7 weeks ago and rowing on a little stamina rower I got at Christmas. I got fed up with that rower and bought a year old Model E about 4 weeks ago. My first efforts were discouraging and I thought I would never get it, my first effort at 500M was a 2:36, and it was all I had.

I have now lost 30lbs and today finally cracked 2:00 on one 500M interval. I told myself I would not participate till I could do that. I did the 1st 2 weeks of the BPP, then tried a week of the plan from indoorsportservices.com before going back to week 3 of the BPP this week. I still have a lot to learn and and need to build the aerobic capacity. I tried hard to maintain a 30 rate today but could not keep it going.

@calalli Welcome and thanks for the intro! I almost exactly had the same journey started 6 January at 229 lbs (104 kg) and now tick 194 lbs (88 kg). I do the PP, didn't know there was a BPP when I started (I just picked the most popular plan in this board), otherwise would have done that one. Although, read through the BPP for a friend and it's also a big one, not for the faint of heart, especially later on. So well done getting here! I can say the C2 & PP in combination with this board has changed my life. The rhythm of the plan is just amazing and I find it very cool to be around people who share that rhythm and help/support each other.

Now that I have almost achieved my weight loss goal (I will after cycle 5, starting 4 next week) I need to decide, swap the PP for something more "normal" at that point or go for the next level and try to get faster. I then will have to change diet and start to eat more (I'm not currently on a diet, instead just skip all the nice bits). I now think I'll do the latter coz I enjoyed the 2K test and I want to improve it. And I just feel great with the plan and the missus says I look it, too. But I'll cross that bridge when I get there, first need to do another 2 cycles

Worked in the garden today, 8 hours of hard labour (taking LOTS of tiles out) and have 4 more of these days to go. Will swap my SS rows with those days but will keep the hard sessions.

[hepting]

@ Paul and Mike you guys are too kind



I did a 2k test in mid January when I finished the beginner Pete plan pulled 6:53.4- I have been thinking about retesting but I keep telling myself 1 more cycle of the PP but I do feel the urge to just see where I stand at the moment I was thinking maybe 1:41.5/ 1:42 avg goal pace for a 2k?

Go for it! I tend to put off 2k tests just because... but as happened to me early this week sometimes it helps to just decided now is the time to give it a shot. I'd pay good money to pull a 2k at 1:42...

[mdpfirrman]

From the log today:

Speed Pyramid

250 / 1:48.8 / 29
500 / 149.4 / 27
750 / 1:48.7 / 28
1000 / 1:48.7 / 26
750 / 1:48.0 / 28
500 / 1:47.9 / 28
250 / 1:44.6 / 31

4000 / 1:48.3 / 28 Avg

Quite pleased with this session. I think my speed / power is better right now than my cardio (as my short intervals are stronger than my intermediate relatively right now). Just a sign of all the low SPM work I've been doing at higher DF. Makes sense. Improves speed, kills cardio.

End of log

At stated in the log, been thinking about my training. Makes total sense. I've been reading up on SPM. You guys are right, lower SPM and higher drag works on strength but hurts cardio (and it's been showing). My short intervals are solid but my intermediate ones are lacking.

@ Stu, Tim, Gordon - hope you feel better.

@ Paul - I think it's a good idea to step away from the PP for a while and come back. The BPP gets your cardio back to respectable. The PP sharpens what you developed in the BPP or already have. After 2 /3 rounds of the PP, you're not going to get much faster. It's all the work you've put in up to that point (the BPP more than anything). You've come a long way and I know you're going to be pushing past me soon!

@ Ivo - thanks for the nice words but you guys are what makes the thread. Glad you enjoy it as much as I do! My wife has been appreciative of the PP too

Have a nice Holiday weekend for those that celebrate.

[IefTheChief]

Good luck Paul and thanks for all the insights!

[Rowan McSheen]

Paul: sounds sensible, although some of us would be quite happy with your times! But this is why I've decided the PP is not for me, there's only so far you can go and I like slow-progress long-term plans. As Mike says, it's a limited-time sharpener after the cardio stuff. What is the 60' plan, btw?

Nice pyramid, Mike! (the pyramid is the only session I miss from the full PP, I really enjoyed doing them)

A change in approach for me, to work round the hip issue hopefully. Instead of an hour or so running and erging on alternate days, I'm going to try 30 minutes or so of both each day. I still view the running as activity No 1 and the erg as complementary but I might rethink that.

Anyhoo ... BPP week 10 session 1: 9500 metres steady. I couldn't be bothered to set up a 4500m row so I did 10K in two sets of 5K, taking time out only to swig some water and reset RowPro. After this morning's run I wasn't sure how a 10K would go and reserved the option to bail out at 5K and just call it a recovery. In the event it went fine.
5000m 2:14.3
5000m 2:14.2
Both at 21 spm, hr drifting into lower reaches of UT1 only with 1500m to go, average well within UT2. That I found this great 6 hours after a 4-mile run probably means that for recovery and cardio purposes it's the right pace, although I suspect that for the BPP in isolation I should be doing these harder.

[Rowan McSheen]

Ye Gods, that looks like a killer plan ... will file away for reference, thanks.

[optimuswolf]

Hi all - good to read updates and hope those of you that are moving onto other training still pop by here occasionally to help those of us on BPP or just new to rowing. And good luck with your personal goals.

I don't have loads to report as my weekends are more running focused, but I did have a question about pacing the PP speed pyramid (see below).

Friday was fast 5k run - went sub 21 without any sort of push in the last km. Pleased but some way off the 20min mark

Saturday was back to the erg...
C1/W1/S4 - (9k slow) emphasis on leg drives and slow stroke rate.

7:47.7 9,000m 2:05.9 21
7:33.9 1,800m 2:06.0 21
7:32.7 3,600m 2:05.7 21
7:33.5 5,400m 2:05.9 21
7:33.7 7,200m 2:06.0 22
7:33.8 9,000m 2:06.0 22

Pretty good overall, but must remember not to increase pace on these sessions as my biggest worry right now is injury. They are meant to be recovery days especially as I have zero rest days scheduled!

Today was a nice steady 11k run. Felt good and no pains, although only 12.5kph.

Now tomorrow is my first attempt at the speed pyramid. The suggested pace is 2kPB - 3 secs. I've never rowed a 2k (well not for years) but set my 2k pace at 1:50.5 for the 8x500. So was thinking of going for 1:53.5. BUT...am I right in assuming I shoud ignore any of my improvements from the previous week and only revise targets after a complete cycle? Any more tips for this one? Cheers

[mdpfirrman]

@ Optimus - The Speed Pyramid is supposed to be roughly at 2K PB pace (not 2K - 3! -- that would be way too tough!). I'd start 3.5 seconds slower than your 8 X 500 and then let it rip on the downside if you're feeling really good. It's variable on what you actually do. My best PB on the 2K is roughly a 1:49.7 pace. My best pace on the Speed Pyramid is a 1:46.4. Not even close. Just because my best Pyramid pace is 3 seconds better than my 2K PB, no way am I expecting that every time. Pete just suggests paces that would be "good" ones, but is clear in saying that everyone will be different. Start with something you know you can handle and then the 500 and the 250 on the down will correct your pace if you start too slow (for the 2nd round). I've done the PP probably 9 to 10 times through altogether. I had a really good idea of what mine should be -- that's the only reason I pushed it.

[optimuswolf]

@ Optimus - The Speed Pyramid is supposed to be roughly at 2K PB pace (not 2K - 3! -- that would be way too tough!). I'd start 3.5 seconds slower than your 8 X 500 and then let it rip on the downside if you're feeling really good. It's variable on what you actually do. My best PB on the 2K is roughly a 1:49.7 pace. My best pace on the Speed Pyramid is a 1:46.4. Not even close. Just because my best Pyramid pace is 3 seconds better than my 2K PB, no way am I expecting that every time. Pete just suggests paces that would be "good" ones, but is clear in saying that everyone will be different. Start with something you know you can handle and then the 500 and the 250 on the down will correct your pace if you start too slow (for the 2nd round). I've done the PP probably 9 to 10 times through altogether. I had a really good idea of what mine should be -- that's the only reason I pushed it.

Thanks Mike - I got the figures mixed up and also a typo. I meant plus 3 secs on the 8x500, close to what you suggest. Will report back on how it goes. Your pyramid was v impressive well done!

Weeks 2 and 3 of the cycle then I will do a 2k and 5k test as proper baselines.

[hepting]

8 x 500.3':30''R (all static starts...no rolling starts);

1:42.1.......37spm
1:42.2.......37
1:42.0.......38
1:42.1.......38
1:41.8.......39
1:41.7.......38
1:41.8.......39
1:40.6.......40

Average 1:41.7 38spm, DF was 135.

I'm hoping this tells me I'm in with a chance of getting under 7 minutes for my next 2k race at the English Championships on the 5th of February.

Rod,

You continue to provide me great motivation to get my times down. Great job!!

[mdpfirrman]

SS work today for me. 50' @ 2:07.6. 21 SPM. I thought it was going to be 22 SPM, but I guess just shy. Last two splits were over 22.

[Rowan McSheen]

I'm still getting over Rod's stroke rate ... 40 spm! Good grief, must be like a blur going back and forth

For me no BPP work today but a steady 5000m to shake out the legs from a 5-mile run in the morning.

[optimuswolf]

Commiserations on the end of the Easter Break all. Hope you have managed to pig out at least a little

So....first attempt at the speed pyramid. My target was 1:53.5 and SPM sub 27 but it did not really to plan and I kinda lost focus.

14:42.5 4,000m 1:50.3 28
0:56.2 250m 1:52.4 27
1:52.3 500m 1:52.3 27
2:48.5 750m 1:52.3 26
3:43.5 1,000m 1:51.7 26
2:45.4 750m 1:50.2 27
1:46.8 500m 1:46.8 29
0:49.9 250m 1:39.8 32

I immediately made a mistake and thought I was targeting 1:52.5...oops. I've mentioned I find the rest periods far too long, but the advantage is that I felt totally fresh for each interval. At half way I thought I'd slowly crank it up as others have advised. BUt then on the last 250 I basically sprinted, including my low pull of 1:33. Feel okay but I need to keep disciplined or I'll end up injured and then depressed. less than 3 weeks to go til an enforced fortnight break so no need to go silly. I do think I'm going to be somewhere close to 7:15 for my first 2k test, which is encouraging.

Tomorrow is a short 8k SS at max 21 SPM.

[Rowan McSheen]

I find the rest periods far too long, but the advantage is that I felt totally fresh for each interval.

That's the whole idea of the long rest interval.

[mdpfirrman]

Nice work Dean on the pyramid. You did fine. If you are out too slow (and it's obvious you were just a bit), your last intervals will drag down the average and you'll start faster next time. You're close to me right now (I'm a 7:20 / 7:19 rower on the 2K). Don't know (yet) if you're ready for a 7:15 but you soon will be if not now. Usually, for a 7:15, your middle part of your Speed Pyramid would be around 1:48 or 1:47 pace average. I've done the speed pyramid as low as 1:46 pace and still can't break 7:19 on the 2K (but unfortunately I didn't test when I was performing that well on the PP -- I waited too long and regressed after getting the flu twice this year!).

Some test on the 2K better than their PP indicates but you'd be doing a 2K a whole lot faster than your intervals indicate right now. If you prove me wrong, hey, more power to you. You're 34, you're going to improve right past me! So if on your first attempt you don't hit it, don't be discouraged.

Stu's exactly right too - the BPP has short rest with the intention of working your aerobic capacity more. The full PP has longer rest intentionally. You develop full power better when you wait to fully recover between sets. You should feel totally rested after each interval.