Written by Cat Trentham
Competing at the British Rowing Indoor Championships (BRIC) is an exciting opportunity to showcase your hard work and test your limits. From race starts to pacing strategies, here are my top tips to help you have your best race day yet!
In the Run-Up to Race Day:
1. Get Familiar with the Concept2 Rower
If you’ve been training on a different brand of rowing machine, it’s helpful to find a Concept2 rower ahead of race day and spend some time training on it. This helps you get used to the Concept2’s feel and compare it to your usual machine. If you see that your splits are 5-6 seconds slower at the same effort than on your regular machine, it will help you adjust your pacing and expectations ahead of race day. Make sure to identify your optimal foot setting and drag factor as well so you are prepared.
2. Practice Race Starts
The start of any race is intense, and it’s easy to get swept up in the adrenaline rush. Practicing your race starts on the Concept2 will improve your reaction time and help avoid false starts. (For my clients reading this, I have already scheduled practice starts the week before the race!) My advice is to practice these several times over short distances (eg. 100-200m), giving you the chance to work on your start and quickly reach your desired race pace.
To set these up on the Concept2, from the home page select “More Options” > “Racing” > “Create Race”, enter your custom distance and select “Start Race”. Be strapped in and ready to go, as you’ll only have a brief countdown: “Sit Ready”, “Attention”, “Go”. As soon as you see “Go”, begin rowing! You’ll start from the front of the machine (the catch position). Pick up the handle as soon as it says “Sit Ready”, but it’s important not to start until you see “Go”. Pre-empting the start will trigger a false start. If this happens during the race, everyone will have to start again.
Start with 5-6 fast, powerful strokes to get the fan up to speed, then settle into your race-pace rhythm. You’ll notice your overall average pace initially appears slower than usual; this happens because the system factors in your reaction time along with your rowing pace. This will be the same for everyone and will even out after a few strokes. Practicing race starts also gets you used to watching only half the screen, which might be unfamiliar if you’re used to seeing more data.
3. Develop Your Pacing Strategy
A smart pacing strategy can make all the difference on race day. If you have a coach, work with them to set realistic pacing goals. If you’re training independently, consider doing a practice piece of your race distance to identify your ideal split. Knowing your numbers and the pace you can realistically sustain will help you stay focused and in control. Pay attention to your exertion level at each phase of the race, to gauge if you’re pacing correctly. While you might want to push harder in certain sections, aim for a pace you can maintain fairly consistently; this will feel much more controlled than fluctuating speeds.
4. Arrive Well-Rested
In the days before the race, prioritise rest and recovery. Avoid heavy workouts or unfamiliar exercises and focus on quality sleep, hydration and nutrition. Arriving at BRIC well-rested will ensure that you’re physically and mentally ready to perform without lingering fatigue. Keep rowing, but reduce your training volume as the race approaches. It’s fine to do some fast meters to stay sharp, just don’t overdo it, to avoid carrying fatigue into race day.
On Race Day:
5. Arrive Early for Registration and Weigh-In
Plan to arrive with plenty of time for registration and, if applicable, the weigh-in. Remember to bring photo ID if you’re in a lightweight category. Arriving early let’s you settle in, find the warm-up area, and avoid unnecessary stress. If you find the race environment overwhelming, you can step outside for a quiet coffee away from the main hall. Noise-cancelling headphones and a playlist can help keep you calm, and later, fired up, before the race! Just make sure you’re back in plenty of time!
6. Warm Up as Usual
Race day is not the time to change your warm-up routine. If your typical warm-up takes you 10 minutes, but you’re allowed 15 minutes on the warm-up rower, stick to your usual 10 minutes! For any 2k race, my preferred warm-up is 1000m split into 400m moderate intensity, 100m race pace, 400m moderate, 100m race pace. For a 500m, I warm up with 1000m at moderate intensity, followed by 2-3 bursts of 80-100m at increasing speeds, nearing race pace.
7. Set Up Your Rower Correctly
Adjust the foot straps and damper settings to match what you’re used to. Set your drag factor by rowing a few strokes without pressing any buttons - it will already be displayed on the PM5 screen. You can adjust as needed. You won’t be able to connect to apps like ErgData or ErgZone as the PM5 will be connected to the race system, but you can manually log your score on your Concept2 logbook if you remember to take a photo of your finish screen at the end of the race.
8. Stay Focused and Row Your Own Race
In a high-energy environment like BRIC, it’s easy to get distracted by the noise, crowd, and other competitors. The key to a successful race is staying focused on your own pace and goals. Try to ignore the race screens and focus on your splits and rhythm. You can always check others’ progress in the final 600-700m if you’re feeling strong. Racing others too early can lead to pacing mistakes. Control your own race: the only results you can influence are your own.
9. Nutrition and Hydration for Multiple Events
If you’re competing in more than one event, refuel with easy-to-digest foods and stay hydrated with water or an electrolyte drink. If you only have a very short break between events, a quick option like Lucozade or an energy gel can keep energy up without feeling too heavy. Still lucozade often sits better than fizzy! If you’re currently on a calorie-restricted diet, you may wish to temporarily increase your calories slightly on the day of the race to optimise performance and recovery (and possibly the day before if you’re not dieting to make a lightweight class). You should aim to still eat sensibly with foods which will help fuel you well and then resume your normal calorie restriction the day after the race.
10. Familiarise Yourself with the Race Screen
The Concept2 race screen can be overwhelming if you’re not familiar with it. The top half shows your regular workout data; the bottom half displays your race position and details on the rowers ahead or behind you, including the distance (in meters) by which they are leading or trailing. Knowing the layout helps you focus on your data without getting distracted. This information is typically projected onto a large screen for spectators to follow the event.
11. Manage Your Expectations
While a PB is great, remember that race day conditions vary. The crowd, noise, travel and nerves can all impact performance. If you don’t hit a personal best, don’t be discouraged, finishing the race and giving your all is an achievement in itself. Reflect on what worked well and note areas to improve.
Post-Race Reflection:
12. Celebrate Your Achievement!
Competing at BRIC is an incredible accomplishment. Regardless of the outcome, be proud of your journey and recognise the dedication it took to get there. Use the experience to fuel your motivation for future training and races.
By following these tips, you’ll be prepared to tackle BRIC with focus, confidence, and excitement. Best of luck—here’s to a strong and rewarding race!
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