The Pete Plan etc

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Iain
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Re: The Pete Plan etc

Post by Iain »

Well done Spider. 39' there for the taking when the weather settles down a bit. Great row.
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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JonT
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The Pete Plan etc

Post by JonT »

I agree with Spider that too much time away from the "pain cave" is not a good idea. So a session of 2 x ratings ramps for me. 5/4/3/2/1min at 22/24/26/28/30 with the goal of negative splitting within each ramp (easy) and across the two sets (not so easy). I was surprised that this actually felt relatively comfortable (RPE 7-8), so possibly doesn't count as a pain cave visit after all. Frustratingly missed the negative split in the second 4 minute interval by a smidgen (1 metre distance wise!!!) which surprised me when I reviewed the data. I blame the fact that I was slightly high on the rating of the first 4 minute interval #-o :oops:

Anyway, very enjoyable, and focussed on some of the feedback from my "clinic" post which I will respond to properly when I have a few minutes.

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Re: The Pete Plan etc

Post by spidermac »

Cheers Iain. Nice session JT - I find having lots of things to think about - pace/ratings/interval timings all helps to distract from the effort in these sessions. Well done on beating the splits on your 2nd session. =D>
60min Wolverine for me today - 2 x (180/184/188)
Wup - 1k
Time Dist spm HR split
10:00.0 2331 18 137 02:08.7 (+0m)
10:00.0 2350 19 141 02:07.6 (+6m)
10:00.0 2360 19 138 02:07.1 (+1m)
10:00.0 2328 18 145 02:08.8 (-3m)- thought about finnishing here!! :shock:
10:00.0 2344 19 146 02:07.9 (+0m)- struggled to hold the prescribed spm! :evil:
10:00.0 2359 19 141 02:07.1 (+0m)
01:00:00 14068 18 141 02:07.9 (+4m)
CD - 1k
Felt hard work after yesterdays efforts but pleased to get 60mins in as was seriously considering stopping after 40mins.
62yr old; 71kg;6`2"
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Re: The Pete Plan etc

Post by Kevinhorne44 »

Well done Spider. It's so easy to HD on a 60 minute stint.

JT I've spent a few too many weeks away from the fast stuff. I feel your pain. I'm dreading any type of TT at the moment 😳
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Re: The Pete Plan etc

Post by spidermac »

Thanks Kevin, the long hard rows starting to pay off. Continuing my tactic of dropping a PP session in when I feel good :D , todays effort was Iain`s 5x750m R3.30. Only done this twice before & first go was my best:
13.24.4mins/1.47.2/33spm/162HR.
Wup - 3k
Time Dist Spm HR split Best
02:41.0 750 32 162 01:47.3 (1.47.6)
02:40.6 750 32 165 01:47.0 (1.47.3)
02:40.4 750 33 167 01:46.9 (1.47.2) - hope I am not going to blow up!! :shock:
02:39.9 750 33 168 01:46.6 (1.46.8)
02:38.0 750 36 169 01:45.3 (1.47.2)
13:19.9 3750 33 166 01:46.6 (1.47.2)
CD - 2k
Great session felt on the edge from 1/2way thro R3 but new I still had a sprint in me if I didn`t get too greedy in R4! Stroke felt bit more powerful ( Must be that wolverine stuff :lol: ) & a 0.6sec improvement - happy days. HR up pretty hi too but sustainable - just. Last round not too far of my best for 1k last year!! :shock:
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Re: The Pete Plan etc

Post by spidermac »

Had to abandon climbing today as weather forecast wrong again & pouring down here. Hadn`t planned to row today & not sure what to do. Decided more metres was best plan & repeated wolverine session from wednsday.
Wup - 1k
Time Dist spm HR split
10:00.0 2334 18 133 02:08.5 (+3m)
10:00.0 2349 19 140 02:07.7 (+5m)
10:00.0 2364 19 137 02:06.9 (+5m)
10:00.0 2331 18 145 02:08.7 (+0m)
10:00.0 2348 19 145 02:07.7 (+4m)
10:00.0 2366 19 141 02:06.7 (+7m)
01:00:00 14087 18 140 02:07.7 (+24m)
CD - 1k
So 0.2sec faster & HR down 1 beat. SPI wee bit above 9.3, want to get back to 10 for this session. Felt a bit more comfortable than last time.
62yr old; 71kg;6`2"
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Re: The Pete Plan etc

Post by Kevinhorne44 »

You'll get that 10 spi soon if you dont go climbing ImageImage

Had a good feeling about today. Yesterday I did a 60 minute bike-erg of over 32k at <75%
So pleased to tick that little mid term goal Image

JonT your technique isn't that bad fella. If your in Bath, have you thought of asking Tony Larkman?? I've used him for advice & training specific to rowing. Just a thought.

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Iain
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Re: The Pete Plan etc

Post by Iain »

Spider, Jon and Kevin, great training going on. I had a busy week (daughter returning from Uni, required 2 trips to carry all her stuff as well as work deadlines) and didn't manage to row in the week. Rowed the Juneteenth and Solstase Challenges, but felt the lack of training. Set up to do HM yesterday. Managed the stronger stroke (better leg engagement) that I have developed. The good news is that after an HM in distance my legs still felt fresh. The bad news is that I went off too fast and was still too fast at R20. as a result H/D at 6k. Picked up handle and eventually completed it, but with multiple breaks. Afterwards while my legs are fine, my upper body feels pummelled (upper arms, not sure which muscle, probably a smaller part of biceps, and lats). Previously it has been quads and diaphragm that have been the most affected. I think using a swiss ball rather than office chair all week has solved the latter and getting heels down earlier hads saved the former. Any ideas what I should do to increase the resilience of my lats?
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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Re: The Pete Plan etc

Post by paulgould »

Iain wrote: Mon Jun 21, 2021 9:25 am Afterwards while my legs are fine, my upper body feels pummelled (upper arms, not sure which muscle, probably a smaller part of biceps, and lats). Previously it has been quads and diaphragm that have been the most affected. I think using a swiss ball rather than office chair all week has solved the latter and getting heels down earlier hads saved the former. Any ideas what I should do to increase the resilience of my lats?
Maybe start incorporating some push-ups into your training program.
You obviously need to improve your upper body strength as you shouldn't have sore lats and biceps, especially at the DF you are using.
Another thing that could be causing the bicep pain is if you are breaking the arms too early in the stroke.

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Re: The Pete Plan etc

Post by Iain »

Thanks for the suggestion Paul. was doing regular press ups (2 x 40 once a week) but stopped this 6 months ago, so will restart this. As for my arms, these are not too bad and could well be from rowing with bent arms as I tired as this is one of my regular faults and my focus on these faults waivered as I started to struggle. Re DF, I know that 120 is laughably light to you, but relative to my low strength, the drag is not inconsiderable (My best 100m have been done at around 155), especially as I was at R19 for much of the row. However your comment does suggest a short term improvement might be to lower DF for longer hard TTs (probably starting with the CTC) to rebalance towards my legs while I rebuild upper body strength during regular training at my usual DF.

- Iain
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Re: The Pete Plan etc

Post by spidermac »

Hi Iain - I am another puny lightweight & I row everything above 1k at 120drf - injury prevention also a factor!! ( excepting power strokes see below). Saying that re getting stronger lats for rowing not sure pressups is the solution - rowing is a pulling movement not pushing tho probably good to do some prups for antagonistic muscle groups!! Have a look at EM`s power stroke wouts - he says they are to build specific muscles for rowing - just go easy to start!!! For me my lats are stronger than my legs from climbing!!! :lol: Anyway time for some rowing - continuing testing a few of my distances today was a hard 30mins.
Last years best was 7679m/1.57.2/27spm/159HR
wup - 2k
time dist spm HR Split 2020best
06:00.0 1541 27 150 01:56.8 (1.58.1)
06:00.0 1544 28 156 01:56.5 (1.58.0)
06:00.0 1549 28 159 01:56.2 (1.57.4)
06:00.0 1549 28 161 01:56.2 (1.57.1) - starting to struggle, time to refocus!!! :(
06:00.0 1576 30 165 01:54.2 (1.55.0) - managed a wee sprint at the end.
30:00.0 7755 28 158 01:56.0 (1.57.2) - :evil: missed sub 1.56!!
CD - 2k
8k seems a long way off!! :( Still at least a 1.2sec improvement on last year.
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Re: The Pete Plan etc

Post by paulgould »

Iain wrote: Mon Jun 21, 2021 11:39 am Thanks for the suggestion Paul. was doing regular press ups (2 x 40 once a week) but stopped this 6 months ago, so will restart this. As for my arms, these are not too bad and could well be from rowing with bent arms as I tired as this is one of my regular faults and my focus on these faults waivered as I started to struggle. Re DF, I know that 120 is laughably light to you, but relative to my low strength, the drag is not inconsiderable (My best 100m have been done at around 155), especially as I was at R19 for much of the row. However your comment does suggest a short term improvement might be to lower DF for longer hard TTs (probably starting with the CTC) to rebalance towards my legs while I rebuild upper body strength during regular training at my usual DF.

- Iain
Hi Iain

120 DF is not laughably light at all - the thing that I have found in my training is that the lower the DF the less the reliance on upper-body strength.Admittedly my training goals are different to most of the other ergers as I am using the machine purely to maintain my all-round strength and fitness, but back in 2012/13 when I set most of my PB's, they were done on the back of about 6 months of increased training DF(mostly between 250 and 370 DF), so I firmly believe that the stronger you are, the faster(and more injury-free) you will row.

Spider, while I agree that push-ups don't really imitate the rowing set of movements, I find they are brilliant for developing all-round upper body strength, and they are easy to do - you don't need any ancillary equipment other than your own body weight.

Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
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200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: The Pete Plan etc

Post by spidermac »

Paul I don`t think I could move the handle at DRF 370 ! :lol: :lol:
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Re: The Pete Plan etc

Post by Kevinhorne44 »

Spider 😎 great 30' =D> =D>

Iain what equipment do you have at home ?? Or do you attend a gym ??
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Re: The Pete Plan etc

Post by Iain »

I only have a couple of light kettlebells and Concept2
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Re: The Pete Plan etc

Post by Kevinhorne44 »

You can do an awful lot with a pair of kettlebells.
I do 3 sessions a week using not much more equipment. Would you like me to post a list ??
I'm lucky to also have other equipment available for other sessions.
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Re: The Pete Plan etc

Post by Iain »

Kevinhorne44 wrote: Mon Jun 21, 2021 7:51 pm You can do an awful lot with a pair of kettlebells.
I do 3 sessions a week using not much more equipment. Would you like me to post a list ??
I'm lucky to also have other equipment available for other sessions.
Thanks Kevin.

Interested in an idiots guide to suggestions. KBs are only 8 & 10kg (wifes).

Re Pressups, presumably slow lowering does provide some useful strengthening as muscles work against each other?
52 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and start rowing regularly now I am working again.
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The Pete Plan etc

Post by JonT »

Today was a "Top Tier" Rowalong 5K plan session. I nearly got what I deserved on this one, being very close to throwing up at the end. John is very clear when explaining the session that it's important to stay at 5k pace for the first half of the session and then to push hard for 4 intervals and really hard for the last two - all at 5K rating. I ALWAYS go out too hard in this session and pay the price at the end. Quite how I managed to (a) go above pace on every interval and (b) sprint at the end is beyond me. I was feeling strong this morning, so I wanted a tough session, but this was a bit silly towards the end. :shock: Despite all of that, this is 0.3 seconds off the pace of this session at the end of last season.

Time to get some base-building done and then face into some TTs to get some scores on the board I suppose.

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Re: The Pete Plan etc

Post by Ian Bee »

Nice going Jon Image - I'm subscribed to the channel and will likely have a test week with it at some stage.

@Kevinhorne44 / @Iain - can happily add to any list as circuit training sessions at the moment are purely stationary with limited supply of weights!

Today was Fletcher WK 9.3 All 20min: 20 spm @2:10.5, then 24 spm @2:03.5, then 22 spm @2:07.5.

Felt tough even after deliberately holding back on rep 1 to keep fresher for the middle rep. HRM was going wild, but hit my pace targets Image



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Re: The Pete Plan etc

Post by JonT »

Is that a PB I see lurking in your signature Mr Bee?


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Re: The Pete Plan etc

Post by Ian Bee »

JonT wrote: Wed Jun 23, 2021 7:29 pm Is that a PB I see lurking in your signature Mr Bee?


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Oops - now fixed #-o
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Re: The Pete Plan etc

Post by Kevinhorne44 »

I have to admit I have never looked at a Pete plan 🤫😳 but what is Fletchers ??

Asking for a ignorant 57 year old friend 😂
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Re: The Pete Plan etc

Post by Ian Bee »

Hi Kevin and your friend :wink:
The Fletcher plan is a hideous series of workouts written mainly to help train toward marathon distances.
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Re: The Pete Plan etc

Post by Iain »

Put together by Eddie Fletcher!
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Re: The Pete Plan etc

Post by spidermac »

EM wout today 4x10minR60s at various spm.
Wup - 1k
Time Dist spm HR split
10:00.0 2454 20 145 02:02.2 - 10min@20spm
10:00.0 2496 21 152 02:00.1 - 5min ea @20/22spm
10:00.0 2521 22 157 01:59.0 - 4/3/2/1min @20/22/24/26spm
10:00.0 2547 24 157 01:57.7 - 2min ea @ 20/22/24/26/28spm
40:00.0 10017 21 152 01:59.7
CD - 1k
Sweaty session, got quite hard 1/2 way thro R3 but got into a good rythm.
62yr old; 71kg;6`2"
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