4 weeks to BRIC

I will compete in BRIC, London at 10 december. British Rowing Indoor Championships is one of the world largest indoor rowing competitions. The event takes place in London 2012 Olympic arena, Velodrome.

The competitors are divided by gender, weight and age, from 7 years to 84 year olds, there are also groups for different disabilities. The competition is open to participants from all over the world.
My group is called 50-54 2 km but heavyweight, means that you are 50-54 years old and weighs more than 75 kg, it is also a lightweight group.



To participate in the BRIC has been my goal for two years, it has been the driving force to train as hard as possible and do everything I can to were well prepared. Another major goal is to compete in the CRASH-B that goes every year in Boston, USA. It is probably the world's largest indoor rowing competition, probably will be my goal to compete there 2018.

Obviously, my goal is to row as fast as possible and to beat my PB 2 km, 6:48 but mostly, I focus on the journey there with training and preparation, and of course to experience the event.

I'm a member of a international rowing club, Sub7inrc with members from all over the world, we share training programs, experiences and support each other through Facebook. Hopefully I will meet some of them in London.
We are currently carrying out an exercise plan that started in April but that is specified geared for 12 weeks from September, we have a great coach, Casey Clarke, who guide us with programing and a lot of advices.

Week 1 in the plan

Always 2 km warm up and 2 km cool down

Monday 36 min distance, rate18/r20/r18/r20

Tuesday 5 x 1500m / 4:00 rest

Weds Rest

Thursday 10000m distance r18 - r20

Friday 8 x 2:00 min / 2:00r @ r20

Saturday Rest

Sunday 10'min /8'/6'/4'/2' intervall - 1:30 rest

Now it is soon only 4 weeks left, for a time i combined rowing sessions with strength training but now focus on rowing when several workouts are so hard that it requires good recovery between workouts. We share each session together to give each other feedback, it is an added incentive that makes you really push ourselves and get the maximum out of your workouts, plus get support and help once training is not going so good.

Training plan includes two distance workouts 8-15 km with light / medium load, two hard interval workouts with high load and even a sprint workouts, at the there is five sessions a week with a total of 50-60 km rowing.

Thanks for reading! Magnus