Pininfarina Sintesi Hybrid Watch

Water-resistant up to 50 metres

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INTERVIEW: Rob Kemp

The British Rowing Indoor Championships (BRIC) returns on December 7-8, 2024, as part of the FitFest event at Birmingham’s NEC. With over 2000 competitors from various countries, each vying to be crowned British Rowing Indoor Champion the event is expected to attract upwards of 15,000 attendees and competitors across five major fitness disciplines.

Besides rowing, the event will include powerlifting, the England Weightlifting Championships, obstacle course racing, and the AHX Finals Weekend.

British indoor rower Graham Benton, 51, went from using a rowing machine in the gym at the end of a weights session to becoming a British, European and World Champion – winning the BRIC a record 17 times. Benton now competes in the 50-54 age category and remains the man to beat. At last year’s BRIC he left the race floor with yet another record, finishing the Masters 50-54 Open 2,000m in just 6:05.00. Ahead of the upcoming BRIC 2024, Men’s Fitness spoke to him to discover what it takes to become a World Champion.

Men’s Fitness: Graham, did you really just go from using the rower for a bit of cardio to taking on the world’s best?

Graham Benton: Pretty much! I started indoor rowing back in 2002 with no prior experience, just a love for fitness. I’d get on the rowing machine after a weight session and got quite into it. When I started to look into it more, I discovered this whole indoor rowing community and discovered that I was recording decent scores, only seconds off of record times.

Over time, I got more involved, began competing at national and international levels, and never looked back. Now, I’m here, training consistently, and keeping competitive even as I manage the challenges that come with age.

MF: Can you tell us about your training regimen?

GB: I train daily, with a strong emphasis on listening to my body, especially as I get older. My routine used to be relentless, but now, recovery is just as crucial. Nutrition-wise, I focus on lean proteins and vegetables but allow myself some indulgences – a burger here and there, or a drink occasionally. Keeping balance is key to staying motivated and fit over the long term.

MF: What keeps you motivated after so many years in the sport?

GB: For me, it’s the drive to push my limits. Whether I’m racing or not, I enjoy working towards personal goals. Training has become a constant in my life, and the satisfaction of knowing I’m still competitive is invaluable. That feeling of accomplishment keeps me going. To be a Champion in something is a huge spur to keep doing it, and indoor rowing is structured in a way that no matter what age or ability there’s an opportunity for you to compete and excel.

MF: You manage a heart condition while competing. How do you balance this with your training?

GB: I was diagnosed with ventricular tachycardia a few years ago and had to modify my training, especially in the beginning, to keep my heart rate within safe limits. But with medication and guidance, I’ve adjusted. These days, my back actually limits me more, but I’m still committed to pushing forward.

MF: Injuries are part of any athlete’s life. How do you manage setbacks and adapt your goals?

GB: Injuries are definitely part of the sport. Recently, I hurt my back, which limited my rowing, so I’ve turned to cycling to maintain my fitness. My coach and I have adapted my training around injuries, focusing on consistency. The key is flexibility in both your mindset and approach.

MF: Who are some of the athletes or clubs to watch at the BRIC this year?

GB: Expect fierce competition! Notable clubs include MAD Team, Fitness Matters, and Sub6. One competitor I’m watching closely in my event is South African rower Luke Wollenslager—an incredibly tough contender. We’ve had some thrilling races over the years, and I’m looking forward to seeing how this year shapes up.

MF: Any advice for older athletes or newcomers looking to start indoor rowing?

GB: Definitely. Start gradually and listen to your body. Rowing is great because it’s accessible at any age. Consistent, smart training will build a solid base and help avoid burnout. There’s always room to improve, no matter when you start.

• For more information or to register, visit British Rowing Indoor Championships registration closes on November 26 for Saturday events, while slots for Super Sprint Sunday will be available until the day of the event, space permitting.

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Billed as one of the most exciting destinations for the fast-growing fitness challenge, the race will see over 6,500 athletes compete over the 2 days of competition.

Athletes making the journey to Hong Kong are chasing down three new qualifying slots for male and female athletes to guarantee their place in this year’s HYROX World Championship race.

Due to the new roll-down rules, new athletes are guaranteed to win those 3 slots, meaning the race for 1st isn’t the only competition in town – keep an eye on the battle for 3rd, 4th and 5th this weekend where the stakes are high!

The standards for the Elite 15 continue to rapidly improve with the top 6 male athletes in Amsterdam clocking in times beginning with 56 – incredibly fast times for this early stage of the season before many athletes have started to intensify their training. 

As the race standards across the board continue to increase, individual race factors become more important, and lengthy travel to Hong Kong for many athletes will require acclimatisation time.

The venue in Hong Kong, the Asia World Expo Centre, will also play a part, with a uniform square running track and only four corners: the stronger running athletes may look to open up the pace early to distance themselves on a favourable run track.

How to Watch:

The Elite 15 races will be livestreamed on the HYROX World Youtube Channel.

Tune in from 0930 GMT to catch all the pre-race analysis from presenting team of Greg Williams (Roxlyfe), Till Schenke and Lauren Smith 

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How does it work?

The premise is simple: different foods require specific enzymes for digestion, and these enzymes work best at different pH levels. Some combinations may increase digestive stress and potentially lead to health issues. For instance, mixing fast-digesting foods with slow-digesting foods could cause a digestive traffic jam. With that in mind, here are some popular food-combining principles to try…

1. Eat fruit solo. Enjoy fruit on an empty stomach for the quickest digestion.

2. Dairy dilemmas. Since dairy can be tough to digest and may ferment, it’s best consumed alone.

3. Protein and greens. Pair proteins like eggs, fish, and meat with green veggies; they complement an acidic environment.

4. Starch smarts. Starches like rice and potatoes need alkaline conditions, so avoid pairing them with proteins.

5. Fat’s best buddy. Combine fats with veggies to prevent slowing down digestion when consumed with proteins.

6. Liquid letdown. Avoid liquids with meals, as they can dilute your stomach acid and hinder digestion.

Scientific support for food combining is sparse. A study from University Hospital Geneva in 2000 found no difference in weight loss between a food-combining diet and a balanced diet.

What are the benefits?

Humans evolved eating whole foods, where carbs, proteins, and fats naturally mix. Our digestive systems are likely well-suited to handle mixed foods. Plus, research indicates that meal combinations don’t significantly alter gut pH. Fermentation in the colon, where it actually occurs, is beneficial, often linked to reduced inflammation and cancer risk.

While the science doesn’t back food combining, some combinations can optimise absorption. Vitamin C can enhance iron absorption. Carotenoids in carrots and tomatoes require fats for absorption. Conversely, high-oxalate foods like spinach and nuts can impede calcium absorption, so avoid mixing these with dairy.

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But they do say practice makes perfect and today, despite the ungodly hour, it’s another Hyrox-specific workout. I’ve been trying to nail two of these each week for the last couple of months and, while I’m a long way from being proficient, I can see the benefits of the training. I can also see the difference in my ability to run ‘compromised’. Having come primarily from a running background, people tell me Hyrox is ‘basically a running race’. I think it’s designed to allay my fears. What they haven’t taken into account is my acute lack of flexibility and very real hatred of burpees. As for wall balls, well, the less said the better.

Unless you’ve been living on Mars, you can’t fail to have seen the Hyrox name popping up in gyms, social media, running clubs and magazines. It’s the ‘must-do’ fitness event with cross-over appeal: cheaper and less time-consuming than an Ironman and more accessible with fewer skillsets than CrossFit. Don’t be lulled into a false sense of security though – Hyrox is tough with a capital ‘T’. It comprises eight one-kilometre runs interspersed with eight ‘functional’ fitness stations, each one designed to test your mettle and push your body to the limits.

Today’s session is no different. It’s 3 x 15 minutes AMRAP (as many reps as possible) broken down into sets of the following: 500m run, 40m sled push, 40 wall balls; 500m run, 100m farmer’s carry, 500m ski; 500m run, 50m burpee broad jumps, 50m sandbag lunges. It’s brutal and I’m feeling queasy from the off. Did I mention it’s 7.15am?

I think where Hyrox has really captured the imagination is in its variation. It is a challenge, no question, but it attracts a much wider audience than its competitors – everyone from average gym-goers to accomplished athletes, CrossFit enthusiasts to runners and triathletes. My journey into Hyrox was actually fuelled by my best friend’s nephew laying down the gauntlet with his virgin Hyrox completion time in 2023 (1hr 26mins). Being of a competitive disposition, I thought ‘how hard can it be?’. Well, the answer is pretty bloody hard.

The beauty of training for Hyrox though is that you don’t have to be smashing out Hyrox-specific sessions every day. Running is such a big part of the event that focusing on this element remains of key importance. Similarly, strength work in the gym will also pay dividends, especially exercises that can improve some of the functional elements of Hyrox (farmer’s carry, wall balls etc). Of course, practising running when your legs are burning from pushing a sled the weight of eight Easyjet-compliant 20kg suitcases is definitely going to help. But it’s not essential.

As for my session this morning, I completed it. It wasn’t pretty, especially as I was on the edge from the get-go. But it’s another one in the bag. Race day is now fast approaching and there will only be a few key sessions left in my training cycle this time round. Age, it seems, is not a barrier to Hyrox entry. While the bulk of the entries are between 30-45, the age groups above this are still packed – more than enough to whet the competitive appetites of anyone looking to do well. And if you’re goal is to complete, then there’s plenty of kudos that goes with saying you’re no longer a Hyrox virgin.

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