FitBrit 2017 – Gym Circuit 2

Treadmill / Row / Bike / CTF Lateral Jump Burpees

Do you know your treadmill speeds / 500 m row / stroke pace / RPM Bike  pace at maximum level ?

OK ,  so you are now in the sub 12 minute category of FitBrit (Advanced) and you are thinking about training for the big day in December and then thinking how is the best way to train for this?

Well lets something straight outa the way first, those of you with a qualifying time of  – sub 10’s (Men) sub 11 (Women’s) one of you will win this.

So there is no magic potion here, if you are in that category, chances are you have a good shot at winning FitBrit. But training for FitBrit needs a very good understanding of your maximal output.

So here at WGC , we have developed a Treadmill , Row , Bike and CTF finish Circuit.

Aim

To understand your maximal outputs in set distances.

A game plan before you go into the final is a good starting point. To know what your maximal reach is during each stage of FitBrit in your head and what you can do without gassing out during your race is a sensible approach.

Alternative Training

Alternative Training is the new approach to endurance events, where the focus is more on  brain activity during an endurance race and heart rate control. It’s exclusive to WGC and is reliant on having a sports watch monitor and understanding splits in your training approach.

Treadmill speeds 

Know your treadmill speeds

 

 

 

 

 

 

 

This 2000 m pyramid plays on set speeds with 30 seconds recovery

800 m – as fast as you can on one speed

600 m – match your above speed

400 m – match your above speed

200 m + 2 kph on your best speed

Row 500 m pace 

Know your 400 m pull / stroke finish

 

 

 

 

 

 

 

At 400 m (finals distance) you need to get as much distance covered in the shortest possible time (No shit Sherlock) But if you get on to row and are unable to give your best ever 400 m, it could be the matter of winning and losing .

The final 400 m needs to be conducted by not even looking at the screen , but knowing how many pulls / strokes will get you to the finish line. So you must work on your row ratio. And get the most economical finish.

You must be able to complete 400m in your set number of pull / strokes.

Bike RPM 

Maintain high RPM on the Bike

 

 

 

 

 

 

 

Lvl 14 for Men is a hard slog and Level 10 for women is a push

120 plus rpm must be maintained for the duration of the 1.5 km .

You will need to be coming in under 2 minutes – 2.20 for a 1.5 km finish

Ideally if Mens Fitness and Fitness First DW Fitness got their act together they would be supplying WattBikes.

World Gym Challenge – FitBrit Gym Circuit 2 

30 second recoveries prepare the brain in knowing exactly what breaks you are getting when mixed with fixed distances .

2 min recovery breaks allow the heart rate to return to a lower acceptable start point

FitBrit Gym Circuit 2

 

 

 

 

 

 

 

The CTF Lateral Jump Burpees need to be completed in one hit, which will be possibly where a lot of finalist will come unstuck and a smooth technique , is what needs to be worked on.

 

 

 

 

 

FitBrit 2017 – 13 weeks to go.

FitBrit 2017 

There are roughly 13 weeks to go till the final of FitBrit and probably the winner is already at peak fitness now. That it is to say , the qualifying time and the actual final result, will not vary by much. Excitement and the the encouragement of the crowd will create an edge and your winning time may be a few seconds quicker, but then again you can get penalised for non reps and keeping focused, when being frustrated is another complication and very hard to deal with.

 

 

 

 

 

 

Mental Focus

Before you know it the final is here. These past weeks of training have now come to an end and you have arrived to take part in your possibly your first final. How do you keep your body in tune? How do you not let the nerves get to you ? What should you eat ? How will you cope with being judged? These questions all rely on what you do now and what happens on the day of the final and its all about preparation.

Preparation

With 13 weeks to go you may think that you now have it covered. But what is your opposition thinking? Are they thinking we can train relentlessly , and go all out giving the body a  huge beasting to prep and be ready for that day. Or are they thinking , Ive peaked now and now I need to train smart. I need to know every part of this course. I need to be trained in all aspects of recovery and taking my body to its limits. I need to look at my nutrition so that when I turn up , there is nothing more I can do. I am ready.

Being ready 

 

 

 

 

 

 

The winners of Fitness events at extreme level will not vary much, those that won it last year will rank well this year. They are looking out for the newbies, who have come out of dark and waiting to unleash their talents. There are those as well that have been involved in Gym Sports for ten years or so who may choose to enter.  There is a certain breed of athlete who is just formatted to cope with circuit type event and they are ready now. They are fine tuning their training. They have the confidence and more importantly the ability to push any single athlete on the day to their extreme limit. They have what it takes to be at the top of their game for around ten minutes extreme pain , where every second counts, every transition has been prepared for and in some cases, their game plan is going according to all of their training. Thats what will make the difference.

World Gym Challenge will help you in that preparation. 

We will provide a number of gym challenges specifically aimed at FitBrit, to help push you to your extreme. To keep you focused in the gym.

Look out for our FitBrit Challenges … coming soon

 

FitBrit 2017

So it looks like FitBrit is back on the agenda for all you gym members out there.

Let me tell you this, FitBrit ain’t easy and probably this year, the winner will be somebody who thoroughly deserves the title of UK’s fittest gym member. And thats for one reason, because FitBrit is the only gym challenge of significance that caters for a multi regional event. Meaning that from all over the UK gym members can go up against the best.

Let’s have a look at this years event.

And break it down into the Male category

Traditionally this event has always been a Run , Bike , Row meaning that is where the significant time gains can be made, but this year with the lateral CTF (Chest to floor) Burpee that could well be a game changer.

A lot of new exercises into this year’s challenge too incorporating more Barbell, Kettlebell and high lactic exercises. So a welcome break from previous years where the exercises were too generic to really test the individuals down the course.

If you want to send splits to World Gym Challenge then its quite easy, all you have to do is get a personal trainer to fill out the online verification form and we will enter it for you free of charge.

http://www.worldgymchallenge.com/form_clienttime.asp

Remember , the smart people will look at their splits, because thats the way the smart people train, just ask, Tracy Davies (Winner) Nicci French (Winner) and Charles Green (Winner)

World Gym Challenge Training Tip

Here’s some advice in how to train for FitBrit – if you want to push yourself hard , then create a circuit . Look at the split for that circuit and try to beat it .