IRON OARSMAN products ready on the following website

Hello all.
We now have a bunch of fun stuff with the Iron Oarsman logo!
Check it out at http://www.cafepress.com/gorow
Come and row at the Iron Oarsman.
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

How about a twenty four hour fund raiser event!

OK, I love to sleep, but I think I can muster up twenty four hours of straight rowing. The idea would be to have a mad rower... me, a mad spinner/cyclist, and a mad runner on a treadmill doing our thing for twenty four hours on 17th Street here in Costa Mesa or at South Coast Plaza. Let me know what charity would want to pair up with us.
Over and out!
XENO
www.GOROW.com
INDOOR ROWING

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

How about a twenty four hour fund raiser event!

OK, I love to sleep, but I think I can muster up twenty four hours of straight rowing. The idea would be to have a mad rower... me and a mad spinner/cyclist and a mad runner on a treadmill doing their thing for twenty four hours on 17th Street here in Costa Mesa or at South Coast Plaza. Let me know what charity would want to pair up with us.

Over and out!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

www.GOROW.com Indoor Rowing & Wellness

I keep finding more interesting information.


“Marathon runners never die, they merely come back as indoor rowers.”


The Times - March 13th 2000




Rowing Is universally recognized by exercise physiologists as the perfect aerobic exercise, meaning that large muscle groups are exercised.


Over the last few years, indoor rowing has become part and parcel of many different sports and activities, from sailing to motor racing to the triathlon.


Anyone can practice it, adaptive indoor rowing allows people with disabilities to race with each other on a totally adapted device, connected to a main computer.


It's widely agreed that the efficient use of rowing machines is one of the best forms of exercise. Given the right program, it will get both your body and your heart fit, and keep them fit.


Indoor rowing is a fairly new concept, having only been around for the past fifteen years. Going from it's early beginning as a alternative training aid, and developing into a sport in its own right. There are thousands of people from around the world rowing competitively indoors every day of the week.


Adaptive rowing, both on-water and on the Indoor Rower, has grown in popularity greatly in the last decade and in 2002 for the first time the World Rowing Championships incorporated adaptive rowing events. Indoor rowing is a fully inclusive sport and, while the British Indoor Rowing Championship does not have separate adaptive categories, a wide range of disabled athletes regularly compete.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing and one-legged-exercises

Hi everyone,
I discovered rowing with one leg by accident. At our Indoor Rowing Studio we outfitted our rowing machines with wind bags which redirect the flywheels air toward the person rowing. This was two years ago. I thought to myself: "WOW! This is good to make rowers understand what it means to push with the legs and suspend their upper body before pulling." When you row several minutes with just one leg, you also notice how much the glut muscle is needed for a proper leg-drive-power-application! This brought me to notice that rowers in general have an imbalance between the size of the quadriceps and glut which also could lead to back pain.
This is my two cents worth.
Please to meet everybody.
XENO
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

News from the Iron Oarsman Rowing Center

Hello Rowers of the Iron Oarsman.

1. This morning I wrote down the total calories burned and time rowed by everyone.
Some of you have rowed more than 30 minutes and that is OK for the type of averaging we needed to do.
Total calories burned by everyone: 4113 cals
Total time required to burn 4113: 446 minutes
Average cal/minute: 9.2 cal/min
For 30' workout, 9.2X30' equals: 276 cal
This is far better than curves and spinning...

2. Today I ordered DSL, and Satellite TV for the Iron Oarsman. The DSL with a wireless router will give us access to the internet. So if you have someone who wants to accompany you to the workout as moral support, they can surf the net while you are burning calories. The Satellite TV is perfect for SPECIAL occasion rows. There is a trend in indoor rowing to row during sporting events. I am sure there are other events that you might want to watch without sitting still, why not row. I would organize special commemorative shirts which would say: "I watched the Oscars, while rowing at the Iron Oarsman." Feel free to bring me ideas. My goal is to make our workouts as much fun as possible.

3. I would like to thank you for your great support and trust.

See you at our next row!!!

XENO
www.gorow.com
949-400-7630

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

THE MULTI GYM HAS ARRIVED AT THE INDOOR ROWING CENTER!!!

YES!!!
Lucas and his brother Russel will put together our Multi Gym at the Iron Oarsman indoor rowing center!
We will take pictures for show on our website.
The multi gym is by BODYCRAFT and the model is the family express.
XENO
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

What does it take to be recruited as a high school rower to a University Program.

If you are a lightweight man rowing 6 minutes 40 or below for two thousand meters on the Concept 2 rowing ergometer will get you noticed by university crew coaches.

If you are a heavyweight man rowing 6 minutes 16 or below same thing as above.

If you are a lightweight woman rowing a 2K on the concept 2 at or below, 7 minutes 30 seconds will get you noticed by university crew coaches.

If you are a heavyweight woman rowing 7 minutes 16 or faster same as above.

These are indoor rowing scores for top rowing programs.

Remember that indoor rowing is a good cross training exercise. If rowing is not your primary sport, but you have good endurance, you owe it to yourself to pull a 2k and see how you stack up. University crew coaches heavily relay on height, weight, and ergo score (sometimes grades too).

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Iron Oarsman new interior!

Wow, we worked hard this weekend.
We made our Iron Oarsman more comforatble. Don't worry you will still get the same great indoor rowing workout. Soon we will post new pictures. We added 815AM to our weekday morning programs.
C U later,
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Eileen wrote this piece for Hers Magazine on the Iron Oarsman and Indoor rowing

Power stroke: when a competitive rower lands in a class, the lessons she learns indoors give her an edge on the water
Muscle & Fitness/Hers, Feb, 2004 by Eileen Hansen

Save a personal copy of this article and quickly find it again with Furl.net. Get started now. (It's free.)
iT's THE DARK HOUR OF 6 A.M. AND I'm at a strip mall in Costa Mesa, Calif., seated alongside a dozen other hardy souls, sweating, smiling and moving in unison to the pulsing sounds of techno-pop. An instructor urges us on, his voice fighting to stay above the music and a background whir of flywheels.

An early morning Spinning class? No. I'm not climbing imaginary hills or racing over fantasy terrain. Instead, I'm moving up and down the slides of an indoor rowing machine (known as an ergometer), engaged in an indoor workout that's unlike any other I've ever encountered.

In fact, you can usually find me rowing at this time of day--only not indoors, but out where I watch the sunrise from my single scull in relative silence. I'd never contemplated taking an indoor class until Alison, a friend and fellow rower, promised that the Iron Oarsman class would not only be great exercise, but would also help me improve my outdoor rowing. "And the class is run by Xeno Muller, an Olympic gold medalist," she said, adding the clincher. "Say no more," I told her. "Save me a spot."

THE INDOOR DIFFERENCE

So here I am, puffing through what Muller calls his "rowing cocktail," an entertaining 50-minute medley that pushes the body's limits with a mix of drills and sprints. The routine is lively and Muller keeps his students, who range in age from their early twenties to late forties, on their toes. "OK, now I want you to travel only a quarter of the way up the slide for 10 strokes, then a half slide for 10, and full slide for 10," he says. "And Eileen, don't break your arms so soon. Get the power from your legs, from your hips."

I take Muller's advice and the numbers on the ergometer's performance monitor leap to action. Suddenly, I'm sprinting faster and rowing farther and, rather than feeling more difficult, it feels easier. I keep it up, trying to emulate Muller's technique, using the ergometer's monitor to guide me. Alison had told me that she drives an hour and half to take Muller's class before going to her job as a marketing manager because nothing else gives her the same kind of feedback. In one of those "aha!" moments, I begin to understand why.

Muller's teaching is all about the application of power. In other words, it's not just how strong or fit you are, it's how efficiently you use your body to apply power. Nice as the view may be on the water, I have to admit that it's hard to tell how well you're actually doing when you're out there rowing all by yourself. The ergometer display, on the other hand, especially combined with a heart rate monitor, gives you a pretty good measure of your fitness, strength and economy of motion--and that's something you can't get on a Spinning bike. "Besides," says Muller, making the case for the class, "rowing, even on an erg, uses the entire body. It's great cardiovascular exercise that engages every major muscle group and burns maximum calories for the effort. Plus, it's non-impact and promotes flexibility."

MULTIPLE BENEFITS

The fact that the class can benefit anyone--rower, cyclist, swimmer, runner, your average fitness seeker--seems borne out by the attendees. After class, I ask a few fellow "ergers" what their sports are. There's a competitive body surfer, a cyclist, a runner and a sprinkling of rowers. They all say they've become more fit and that their sprint times on the erg have dropped. To prove it, they show me a log book where Muller notes each student's times. He keeps it, he says, not to show who's fastest, but to help individuals chart their progress, relate it to power application and apply it to their other sports.

I think back to Spinning classes I've attended. While I worked up a good sweat, they lacked this sense of athleticism, this idea that we can learn how to engage our bodies to become not just fitter, but also better at what we love. The next day, I put this theory to the test. As I row in my racing shell, I flash back to Muller's words. As the boat glides beneath me and my oars engage, I think about my legs as pistons, my hips as the source. Pressing against the footstretchers, I apply the power, and the boat shoots forward toward the rising sun.

RELATED ARTICLE: INDOOR ROWING COMPETITIONS

Indoor rowing competitions offer a great way to beat the wintertime training blues. Competitions are held across the country, and the granddaddy of events, the C.R.A.S.H.-B. Indoor World Rowing Championships, takes place in Boston in February. Anyone, from beginners to Olympic athletes, can enter. The races are typically 2,000 meters. For more information visit www.crash-b.org or go to www.concept2.com and look under "Indoor Racing" for a list of events around the country.

RELATED ARTICLE: ROW, ROW, ROW YOUR BOAT

GETTING THE MOST FROM YOUR STATIONARY WORKOUT

Working out on a stationary rower, or erg, is a great way to build all-over strength and fitness. As with any new exercise, take a gradual approach to increasing intensity. Keep your stroke rate low--around 20 to 26 strokes per minute, says Xeno Muller, and build from there. Here, his "rowing cocktail" for beginning ergers.

TOTAL WORKOUT TIME: 30 MINUTES

FOR 5 MINUTES: WARM UP

* For the first 2 minutes, row easily at full slide (all the way up and back, knees bending as you go), keeping your stroke rate at a pace that just helps you break a sweat. Then, row for 1 minute keeping your legs straight and using your arms only. Follow with 2 minutes at full slide, using both arms and legs. Count your strokes to keep your focus.

FOR 6 MINUTES: GET INTO THE GROOVE

* Row half slide for 1 minute, then full slide for 1 minute. Continue this way for 6 minutes.

FOR 7 MINUTES: BUILD YOUR CARDIOVASCULAR FITNESS

* Bump up your stroke rate by about two beats every minute, so if you're rowing at 22 strokes per minute, take it up to 24, and so on. Let your fitness level be your guide. Row at this pace arms-only for 1 minute, and then add your middle body by hinging at the hips. Do this for 1 minute. Then bend your knees slightly and row at a quarter slide for 1 minute, come up slightly farther on the slide and row a half slide for 1 minute, a three-quarters slide for 1 minute, then stretch it out to a full slide for 2 minutes.

FOR 4 MINUTES: IT'S ALL ABOUT POWER

* This segment will help you build coordination and focus on the application of power by isolating each leg. Unstrap one foot from the footstretcher and place it to the side of the slide, your foot on the floor and your knee kept at a right angle at all times. Row 20 seconds, change legs and repeat. Continue this pattern for 4 minutes. Keep a steady push throughout the 4 minutes.

THE FINAL 4: COLL DOWN

* Place both feet back in the footstretchers and row at a relaxed pace for 4 minutes.

XENO'S TOP TECHNIQUE TIPS

1. Set the resistance level between 3 and 5 on the erg before you begin. "Most first-timers set the level too high and end up hurting their backs," says Muller.

2. As you begin to row, angle your body by tilting forward at the hip as you bend your knees. This will place the load on the legs and hips, rather than on the lower back.

3. Go slowly as you slide forward; keep it controlled. "There is a difference in tempo between the slide, also known as the recovery, and the drive when you push with your legs," says Muller. "Time-wise, it's a 2-to-1 ratio."

4. Make sure your hands have passed over your knees before raising them, and make sure your legs are finished with the drive before you engage your arms. "Good technique means using the largest muscles first. You need to put the legs to work and keep the arms relatively straight during the drive to get the most from your power."

5. Legs, legs, legs. "Most people tend to lean back, or open their back too early in the drive," says Muller. "It should feel almost like you're hanging off the oar handles during the drive. Your arms and back only come into play when the legs are done. When it's done right, it takes less effort. Just look at the monitor, and you'll see the results."

FINDING AN ERG NEAR YOU

* If you can't make it to the Iron Oarsman (www.xenomuller.com) in Costa Mesa, Calif., chances are you can still find an erg near you. Concept 2, the company that makes most of the ergs found in gyms across the country, has an "erg finder" feature on its website. Simply go to www.concept2.com and look under "Resources" on the home page. The site also has sample workouts and an animated section on proper erg technique (look under "Learning to Row").

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing Tips of the Day

Stretch your hip flexors after rowing.
Straighten your arms before the knees come up on the recovery.
Hinge the upper body forward before rolling to the catch.
Keep your shoulders level.
The handle is held in the finger tips loosely, the handle does not need to be strangled.
This is today's 411 on INDOOR ROWING
Xeno
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

My brother in law is in a BAND!!!

My brother in law, KEITH, is in a band called New Years Day.
His website is: www.newyearsdayrocks.com
Xeno
www.gorow.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

At the discovery of more stairs!

I now know two outside sets of stairs in Newport Beach.
One is close to the Newport Aquatic Center and the other is next to the Newport Beach post office situated one block from PCH.
Xeno
www.GOROW.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Changes at the Iron Oarsman indoor rowing studio, schedule and equipment

Thanks to a few Iron Oarsman rowers and my wife's interior design talent we are making our indoor rowing place even more pleasing to the eye and body. The Iron Oarsman will feature a more comfortable hang out area. For additional body conditioning the front entrance will soon feature a multi weightlifting station.

We are adding an 815AM workout every week day in addition to the 9AM workout.
XENO
www.GOROW.com

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Internet radio interview on cross training and lactates

http://www.EnduranceRadio.com

Interview with Xeno Muller – January 12, 2005
<>: “Welcome back to www.EnduranceRadio.com.  This is Tim Bourquin.  Thanks very much for joining us again for another interview.
We’re got something a little bit different for you today.  We’re going to be speaking with Xeno Muller.  He is the gold medalist for Switzerland in the 1996 Olympics in single skull, which is rowing, and also a silver medalist in the 2000 Olympics, so we’re going to be talking to Xeno about how athletes can use rowing to get some good exercise and building endurance, and he’s certainly the expert in that arena, so we’re going to hear from him.
A couple of things first of all, the race of the day today is the Powerman Ohio 2005.  The race is going to be on May 14th or 15th, 2005, in Ohio.  You can check out more information about that race at www.powermanohio.com. 
So we’re going to be right back to speak with Xeno Muller in about 30 seconds. 
“Dehydration can diminish your energy and impair your performance.  Scientists at the Gatorade Sports Science Institute have been studying athletes for nearly 20 years and understand what endurance athletes need to stay hydrated.  Gatorade Endurance Hydration Formula contains a five electrolyte blend consisting of sodium, chloride, potassium, calcium and magnesium, formulated to replace the fluids and electrolytes you lose during longer more intense workouts and races.  Find out more about Gatorade Endurance Hydration at www.gatorade.com today.  Is it in you?”
<>: “Xeno, thanks very much for joining us this evening, I appreciate you talking to us.”
<>:  “Hi Tim, it’s a pleasure.”
<>: “Well its good to do this interview because we always hear that triathletes and even adventure racers and endurance athletes in general get stuck in a rut, especially over the winter months maybe, where they’re tired of just going out for a run, or they’re tired of doing miles and miles on the bike.  You offer something a little bit different in terms of rowing.  Talk to us about how that helps builds endurance.”
<>:  “You know rowing for people who do a different sport could be considered as a great cross-training exercise. I, myself, when I was training for the Olympics, and over the years, I needed cross-training exercises to keep my body healthy, away from injuries and not get into a mental rut like you just mentioned.
Rowing is a low impact sport.  It involves all of the body and it’s a weight resistant exercise, which helps you develop your endurance, in a rowing specific way, but it certainly can help runners or swimmers or cyclists gain more endurance and more strength overall.”
<>: “Now obviously you’re sitting down either on a rowing machine or actually in a boat when you’re doing this, but you’re not just using your arms and chest because actually you’re using pretty much a lot of muscles and a full body workout.”
<>:  “Two thirds of the power that you produce comes from the leg drive and the lower back, and then one third of the entire stroke is the upper body and then finishing with the arms, that’s right.”
<>: “Now how much of this, in terms of building strength and endurance, is about doing the right technique as well?”
<>:  “Well the right technique is key in order to prevent people from getting an injury.  The key thing in rowing is to be able to apply the leg drive while you have a forward body angle with the upper body, hinging from the hip joint so that the small of your back is one piece with your pelvis, and as you drive the legs you keep the arms straight so that you can really just push with the legs only, and then once the leg drive is almost finished then you chain on with the lay-back, a swing-back, with the upper body.  Once the upper body is almost at its final position that’s when you bring in the arm draw.”
<>: “Now what kid of set-ups do you use in terms of doing endurance training?  How long are you rowing for, and are you doing it in intervals where you’ll do it long, or shorter and then faster?  How does that all work?”
<>:  “Well quite an interesting question. Ninety eight per cent, I mean I’m rough here, but I can definitely say its really really a lot of endurance training and it a target heart rate, which is the aerobic threshold that two millimoles of lactic acid that the body produces, that is where you do 98% of your training in rowing.  Why?  Because the sprint racing and I say sprint racing even though its seven minutes long roughly in the single skull, it is quite a sprint.  Often times we compare it to 400 meters, or even 800 meters.  People are not quite certain where you would put rowing in there, but what’s important to know that 80% of a 2000 meter race, you heavily rely on the aerobic capacity which is at two millimoles of lactic acid, and of course we are producing more lactic acid in the race, but if our aerobic capacity is not built enough, we will very quickly, as athletes, over produce lactic acid without breaking it down during our race.”
<>: “Now you talked about how you do lactic acid testing are part of your training.  Talk about that.”
<>:  “Well the device that now is available in 350 box.  Its called The Lactate Pro and I’m no sales person for that device, but the reason why I’m really enthusiastic about it is because five, six or seven years ago in order to have accurate lactic acid readings you would have had to buy a machine that was about US $8,000 to $10,000.  Now you can buy this small device, it looks like a glucose tester, at Savons, and this thing, of course, tests your lactic acid and you prick your ear lobe and with a tiny tiny little drop of blood that you put on a little test strip, that’s stuck in the lactic acid measuring device, within a minute you know your lactic acid, you know exactly what your exertion is in your body and then all you have to do is make sure that you are writing down at what heart rate you were pushing what lactic levels.”
<>: “Now I want to ask you about once you have this information what you’re supposed to do with it and how you can improve your tolerance of that, but we need to take a quick break.  We’re going to be right back to speak with Xeno Muller.
“As an endurance athlete you have special hydration needs.  Introducing Gatorade Endurance Hydration Formula, developed for elite and endurance athletes for use during their longer, most intense workouts and races.  Research shows you’re going to sweat out more essential fluids and minerals during prolonged training and races.  Find out how to put them all back properly at www.gatorade.com.  Get the edge you need to achieve that PR you’ve been training for.  Gatorade Endurance Hydration Formula, nobody does hydration better.  Is it in you?”
<>: “Xeno, once you’ve done this test and you find out what your lactic acid threshold level is, what are you then supposed to do with that information?”
<>:  “Once you have those numbers.  For example if your aerobic threshold; the rule of thumb is that the aerobic threshold is around two millimoles of lactic acid.  Once you know that; what has been studied and found out is that once athletes start doing their volume training at two millimoles of lactic acid, they become more and more performance at that level, which means months from the day you first tested yourself at two millimoles of lactic acid, a month later you will find out that at the same heart rate with the same millimoles of lactic, your power, your wattage on the Ergometer, or on the bike, or the speed that you can run at, has increased.  So just by knowing that this aerobic level has increased you know that overall, in a max effort over several minutes, or even in a marathon situation, you will be more performance.”
<>: “I’ve seen the rowing machines in the gyms, but you don’t see too many people on them too much.  Is it because they simply just don’t know how to do it properly?”
<>:  “To be honest I think rowing is a fairly obscure sport for people on the street.  They may see it every once in a blue moon on TV in a Hollywood movie, or they see it every four years at the Olympics.  I think rowing is, in a way, certainly less accessible just because you need a boat out on the water.  However, there are two really good rowing machines out there that can now be used for group workouts, and I am the first place here in the United States, in southern California, that has these rowing machines set up for people that are non-rowers to come, get the technique, come in with a dry shirt and leave with a sweaty shirt, and have had a great workout, a superior workout.”
<>: “Well lets talk about that too because I want our listeners to understand two things.  First of all we don’t endorse any products and rarely do we talk about it this much, but I think this is so unique I do want our listeners to know you’ve got available, so talk about your studio.”
<>:  “Well thank you.  The reason why I’m enthusiastic about it, and lets deviate from plugging myself, lets just use rowing as an opportunity for people that, A, cannot run or cannot swim or cannot bike.  For example, people with a leg injury, or whatever it is.  Rowing in an organized group with people telling you how to do it is an absolute new …”
<>: “It sounds like a spinning class almost.”
<>:  “It sounds like a spinning class, but the thing is because the people sit on the seats, and even can actually put one leg out to the side and not use that ankle or not use that knee that maybe hurt, they can row along with just using one leg and both arms, and the same thing is true with the arms.  So there are so many different ways of using this sport of rowing indoors for people who are slightly at a disadvantage, temporarily or permanently, and they can still have a great workout because its low impact, and that’s what we at the Iron Oarsman here in Costa Mesa.  Anybody, whether they are tall, short, overweight, elderly, youngsters, they all have a niche in their way to be able to row and get the best out of it.”
<>: “Well of course our listeners can go to Xeno’s website at www.gorow.com and find out about his iron Oarsman studio.  Xeno, unbelievably we’re out of time already, there’s a lot more we can go into but we’ll link to your site and hopefully listeners can visit you and find out a little bit more about that.”
<>:  “It was a pleasure.”

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Variety in your training is important. I love stairs.

I am a strong believer of X-training as a second workout. X-training works your aerobic engine without putting pressure on the joints that are heavily used during the main workout sessions. I reacquainted myself with a set of stairs here in Newport Beach and the workout is absolutely great! Find some stairs walk them up and down steadily so you last a LONG time.
XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Horoscope and Indoor Rowing

A U.K. paper, the guardian, had this under LEO this week. I happen to be LEO... pretty funny.

Leo
23 Jul-22 Aug

Though Mars is currently obliging you to work like a Roman galley slave, think of the money you'll be piling up in a few weeks' time, and then make sure that you are, in fact, going to get said pay-off. If you're not grafting at work, at least grab a work-out on the rowing machine; health remains a hot - possibly passionate - issue in your horoscope.
XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing & Wellness, Indoor Rowing with Xeno Muller, Indoor Rowing will improve your quality of life.

Indoor Rowing & Wellness, Indoor Rowing with Xeno Muller, Indoor Rowing will improve your quality of life.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Information you can find with Google

The search engine Google has a free service which allows you to scan for specific information. I for example use rowing related key words to find the latest articles that appear on the internet and in newspapers. It was interesting to find a website, www.thehorse.com, which talked A LOT about how to train race horses which is very similar to training endurance athletes... Another good website is www.runnersweb.com.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

High Altitude Training Camps this Summer

Good morning.
We would like to plan high altitude training camps this summer in the Lake Tahoe area. We would mainly practice on the rowing machine and go on hikes. The camp would be five days long. We will show and teach about lactate testing and how such monitoring helps build personalized training programs.
XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Making the newsletter more accessible

Hi everyone.
I am looking forward to promoting the sport of indoor rowing. I have had a great time running the Iron Oarsman in Costa Mesa. I would like to bring it to the next level. There are so many people out in the world who don't even know that there is a physical activity that actually can feel like fun. Rowing is the answer. There is a common misconception about rowing and especially rowing indoors. Whether on the water or on land, the sport is associated with terms such as "grueling." At the Iron Oarsman we have figured out how to make it fun, entertaining and at the same time beneficial for everyone's health. I look forward to sharing with all of you what I have learned and what I am still learning day in and day out.
I am up front with my goals. My first priority is my family. My second priority is to promote better health through rowing. I want to touch as many people's lifes as possible and introduce indoor rowing as an option to better health. Below you find the introductory text to this months newsletter which I will make available to everyone.
All my best and I hope you had a great weekend.
XENO


Dear Readers,
First of all I would like to thank you for your support. Secondly, it is a pleasure for me to inform you about issues I feel are important regarding the sport of indoor rowing as well as general cardiac conditioning. Rowing is becoming increasingly popular in the United States and elsewhere in the world. The rise in public interest is due to the fact that more and more people are learning about the benefits of rowing. No other sport can show such a broad spectrum in age. From young children to very elderly adults, rowing serves as a shared exercise. It is my goal to make rowing the main cross training sport for anybody who enjoys other sporting activities. Cross training is extremely important for maintaining healthy joints and avoiding chronic injuries. At the Iron Oarsman indoor rowing studio, it has been fulfilling for me to introduce people with weak joints to the sport of indoor rowing. After their initial rowing session their words are: “Wow, this feels good.” My gut feeling tells me that more people can have a workout sitting down, such as in rowing, than standing upright. I strongly believe that in the future, indoor rowing will become more popular than walking in the United States and in other countries. It may seem a gargantuan task, but I am ready for it. I realize that meeting this challenge head on requires me to ally myself with others who share my vision. Certainly my wife is a strong backer of my future plans. Four weeks ago, an old friend, crossed the threshold of the Iron Oarsman, it was my daughter’s former Karate Sensei, Dave. Dave came in one morning and said: “Hey Xeno, long time no see. I worked a lot gained weight and now I need to change this around.” With a careful diet and a daily rowing workout at the Iron Oarsman he has now lost 19 pounds in four weeks! Dave and I are planning to standardize the workouts of the Iron Oarsman and make it accessible to anyone who believes that they have what it takes to start an indoor rowing studio. Our goal is to complete a certification program by the end of spring. We know we are at the brink of something huge. We are planning to tackle the U.S. obesity issue through inactivity head on. We are going to do our best to make people’s live more enjoyable through fun rowing routines. I am also looking into creating a corporate wellness rowing program in Orange County. The goal is to start corporate rowing clubs at large companies. Any company with a very large workforce is likely to have a self-insured health care program. By adopting a fun rowing program, it is quite likely that the workforce would lose several thousand pounds of unwanted fat, as well as make employees healthier and happier in general. We are working hard to make this happen, so stay tuned.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Testimonial of a new Indoor Rower

A Beginner’s Perspective On Indoor Rowing At The Iron Oarsman.

225 that was what the needle said; I quickly took my shoes off and got on again, 224.5. I at age 37 had my first heart attack, mid life crisis; I suddenly felt ten years older. Let me explain something about my past before I hit that 225lbs. number in the middle of CostCo. In my youth I was a competitive mountain bike racer, martial artist, kickboxing instructor, surfer and free diver weighing in at 175lbs. The funny thing was that I still thought of myself as this elite athlete who could jump right back into anyone of those sports and be competitive, boy was I wrong. Where did that extra 50lbs come from? And how was I going to loose them? I knew how to do it by getting on the bike or hitting the dojo but I needed something different.

That is when I remembered one of my old student’s father, Xeno Muller, who at the time was training for the Olympics again and at the same time opening an indoor rowing gym. Admittedly I thought it was a cool idea but my schedule did not permit me to join since I was teaching at the same time the classes were held. Then a desk job called, specifically a software anti piracy company needed money to get off the ground and I was brought in to help raise it . . . this was the beginning of the 50 lbs. It crept up on me slowly a little here a little there, as an instructor I could eat what I wanted when I wanted. So I did.

The internet is a beautiful thing. After I returned home from Costco I looked Xeno up on the web and saw that he had a beginner’s class. This became the start of a new passion for indoor rowing. It works your entire body hits all of your major muscle groups and on top of that it is very low impact, which unlike martial arts where there is always someone out there trying to hit or pin you. The first class was a chore, the extra 50lbs remember? Getting the motion down was fairly natural. The times and the meters on the monitor got me hooked. Going faster… farther… is very motivating.

Five weeks, 21lbs. later I am addicted. There are great groups people at the IRON OARSMAN and the workouts could not be lead by any better of a coach than Xeno. Have you ever wondered what it would be like to train with an Olympic gold medal winner? Now I have, now I know… The success he has achieved breads the success in the workout. You can feel the determination and motivation radiating out of Xeno’s pores.
David S.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.