A note from a volunteer at the CRASHB indoor rowing world championship

hi xeno, i bought your DVDs a few months ago as a gift for someone else
and then started watching them when i started rowing myself. i like
them alot, both for making the workout less monotonous and for improving
my technique. i've been pretty fanatical about trying to follow your
technique.

anyways, i volunteered to help out at the crash b's in boston in order
to be able to watch good rowers up close. i was shocked at how their
technique deviates from what you teach. i saw every bad technique that
you make fun of in your technique DVD; i thought only inexperienced
rowers in a gym would row that way. people were pulling w/ their arms
too soon (especially brits), pulling their hands up to their chin,
bending their knees first on the recovery, and leaning waaaaay back at the
end of the drive.

another weird thing is that everyone seemed to be rowing at a really
high stroke rate: usually 30-34 spm. in your cardio dvd, i think you
said you don't go over 26 spm. what stroke rate would you use for a 2k
in competition?

but all of these people who had worse technique than me were still
MUCH faster than me. does technique not matter for short distances such
as 2k? (sorry, i did marathons and triathlons, so 2k is short!) or
would these people have faster times if they worked on their technique?

Hi
Thank you SO MUCH for your nice words and compliments. I am proud of you to notice different rowing "styles".
Technique is important on the rowing machine in order to avoid injury. Some people create their own technique, by overusing small muscle groups and underusing the larger muscles groups. When we row we should always remember what others have told us about picking up heavy objects from the floor: "Use your legs and keep your back supported."
I race 2K at stroke rates between 31- 35. This means that I am pulling less hard per stroke, but because of this I can put more strokes in per minute. Most of the rowers you looked at at CRASH B do not use the "SLIDE" by concept2. Rowing Concept2s machine the stationary way leads to bad technique and muscle strain. If those "people" were taught how to use their larger muscle groups more efficiently they would pull meter 2000 meter scores.
I hope this shed some light.
XENO

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

Hi Xeno.

I recently bought your DVD off Jon Goodall in the UK. I watch it whenver I am rowing. I think it is fantastic.

I have a question I would like to ask you though.

Should I be lifting weights in my programme as well as Rowing on the erg? I row for about 40-60mins 6 days per week, mainly at 20spm.


Thanks for your time.

John


Good to hear from you.
We have a few other DVDs still.
It is great to hear that you use our DVD as a your companion.
If you have time, a bit of weight lifting is great. When I trained at the competitive level, I did two weight circuits per week. Their duration was between 60-90 minutes. Twenty five reps at each station, continously moving around. Now, I do not have the luxury of time and I find that rowing the ergo works best to burn calories. If you row well techniquely you can strengthen your body well. The two exercises that are not really used are bench press and military press. So push ups at different angles would be great compensation. Also try to use different resistances when you row. Alternate from max resistance to lowest resistance in the same workout.
I hope this gets your further.
All the best,
XENO

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

This has nothing to do with Indoor Rowing: On the bachelor, my wife and I were on pins and needles!

Yeeeehaw!!!

Travis, we were really worried you were going to pick Moana. She would not have made a good mother. Travis' parents were right about her. She is such a basket case.

G O S A R A H! Kindergarten teacher from TN. My wife and I were hoping so hard that Travis was going to choose the happy friendly SARAH!!!

Just thought I would share this with you folks in rowing cyberspace.

Other shows we watch, SURVIVOR and LOST.

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

Lightweight women indoor rowing Crash B results. This is good news for heavy weight men.

1 Hautvast,Katrien Team NED 7:08.00 International
2 van Eupen,Marit Team NED 7:09.10 Internationa

If you are a man looking to go sub seven for 2k, here are the good news. The two LIGHTWEIGHT women mentioned above pulled those scores at the CRASH B today. I strongly believe that heavy weight men who train every day on the ergo, and who hover around 7:30/2k can go at or sub 7. If you doubt me, jump in a plane, and let me coach you. There are three sessions we would do: 1 Stroke analysis/live video and DVD recording. 2. A lactate step test. 3. A steady state workout with lactate monitoring at different stroke rates and torque.

XENO

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

Invitation to row at the Iron Oarsman

Row During the Closing Ceremonies!

 

 

Join us on Sunday, February 26^th at 7:00pm here at the Iron Oarsman for the Closing Ceremonies row!  Refreshments and a great workout will be provided and Xeno will bring his Olympic medals with him for a quick talk about his own adventures at the Barcelona, Atlanta, and Sydney Olympics!   Bring a friend or two and be sure not to miss this unique and fun event!   See you there!

 

Reserve your erg today!  (949)400-7630 or email muller2000@sbcglobal.net

 

 

Iron Oarsman

Indoor Rowing Studio

440 East 17^th Street, Costa Mesa, CA  92627

www.gorow.com

Forward email This email was sent to wwwgorowcom.muller2000@blogger.com, by muller2000@sbcglobal.net Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Powered by Iron Oarsman | 440 East 17th Street #5 | 250 E 19th St | Costa Mesa | CA | 92627

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

Cross Country Skier, with Diabetes and 2 mmol lactate threshold training, this is a GREAT piece.

Kris Freeman Skis for Olympic Gold in Italy
Excelling at one of the most grueling of all sports

Scott King
February 2006

Kris Freeman, 25, is a three-time national champion and the number one cross-country skier in the United States. In the history of American cross-country skiing, Freeman is the second most successful skier of all time.

Freeman also has type 1 diabetes—a condition he manages while excelling at one of the most grueling of all sports. Freeman was diagnosed with type 1 in September 2000 while training for the 2002 Olympics. Needless to say, he thought his skiing career was over.

He quickly learned, however, that with a balanced diet, frequent blood glucose monitoring and insulin therapy, he could gain control of his disease and remain competitive.

We talked with Freeman in Park City, Utah, where he was training for the 2006 Winter Olympics, which will be held February 11 through 25 in Torino, Italy.


What have you been doing lately?

I just got back to Park City, Utah. I’ve been in Alaska doing some training and did four races.

How has having diabetes changed your cross-country skiing?

Nothing has really changed except for the extra preparation that I have to do before and after training and racing. I had to learn how my body reacts to certain types of foods and stresses and how much sugar I need for each hour of training. Once I figured those things out, nothing really changed.

In terms of having extra insulin and eating extra carbs, do you find you have more energy than before?

No.

When we talked to you last, you were taking NPH and Humalog. Are you still on the same regimen?

Three years ago I switched to Lantus for my long-acting insulin, and I use Humalog for my short-acting insulin.

How many units do you take of each?

At this point, 2 to 3 units [of Humalog] before each meal is my norm. For the Lantus, depending on the altitude and the amount of training, I will take 1 to 7 units once a day at bedtime.

That’s not a lot of insulin. How do you know how much to take?

The higher the altitude, the less I take. Also, when I am training for so many hours, my body is so revved up from recovering that if I take any more, I can’t train, because I would go low immediately.

Do you think that if a diabetic like me trained as much as you did, I would require less insulin?

I believe you would. I think the more physical activity you do, the more sensitive you become to insulin and the less you are going to need. Also, the more muscle mass in relation to body fat you have on your body, the less insulin you use.

What is your body fat percentage?

I think it’s at about 4 percent.

That’s very low! What’s your diet like when you aren’t training?

When I’m not exercising, I eat less. Because it’s easier to control the diabetes that way.

Do you need to take more insulin at those times?

When I’m not training, my insulin needs can go to the top end of my Lantus, and I can take up to 20 units of Humalog a day for all of my meals.

So I guess you’ve never had a weight problem, have you?

No. Some people eat for luxury and enjoyment, but I feel that’s not a luxury that a diabetic has. To eat for enjoyment, from my point of view, is self-destructive. So even if you are taking care of yourself, if you drink a Coke, its glycemic index is so high that your blood sugar is going to skyrocket, and then it’s going to drop very quickly if you take insulin to correct it.

I hear coffee can help an athlete’s performance. Do you find that to be true?

Caffeine can have a positive influence on your performance. But I have found that before a race I get so amped up that it makes it hard to control my BGs as is, because you’re releasing adrenaline, which in general raises your BG. Caffeine has the same effect. So I try to stay away from stimulants before I go into a race.

What is your daily meal plan?

For breakfast, I eat fat-free yogurt with bran flakes or granola, or oatmeal with soy milk. My midmorning snack is usually an energy bar, and I’ll drink a sports drink when I am working out to keep my blood glucose higher. For lunch, usually I have a turkey sandwich or wrap and a lot of fresh vegetables. If I’m still hungry, I’ll eat raw carrots or veggies. My afternoon snack is normally low-fat plain yogurt and cereal. I try to eat low glycemic index fruits. When I sit down in a restaurant, I don’t look at what is going to taste the best, I look at my dietary needs and try to balance whatever meal on the menu is the closest to that. And if tastes good, that’s a bonus. I think most people eat too much for their own enjoyment and not for what their body needs. Food is fuel, especially when you are a diabetic. I think it’s a healthy way to eat.

Do you ever drink protein shakes?

I eat energy bars but not protein shakes. I get plenty of protein in my diet.

So you have a variety of energy bars on hand, and you decide what you need at the moment?

Yes, if I’m about to go to bed and need a snack, I go for the bar that’s higher in protein. If I’m waking up and going to run 15 miles, I have the higher-carb bar.

So it’s like fuel and medicine?

That’s the way I have learned to deal with diabetes—totally through diet. By looking at food as, What do I need to eat now to do what I want to do? Not, What do I want to eat now to make myself feel better?

I know people who aren’t convinced that food is fuel.

I find it disappointing that 95 percent of the diabetic population is type 2. I would say that 90 percent of those people could improve with a good diet and exercise—nothing too extreme. It’s a matter of getting Coke and Frito Lay to go away! From a nutritional sense, the American public doesn’t know much at all.

So you and I have to be nutritionists?

I think everybody should be looking at their diet. It’s nice to be able to eat something because it tastes good, but that shouldn’t be the case every time you put something in your mouth.

Do you have a back-up kit for your diabetes supplies?

I travel with two LifeScan Ultras. That’s what I think is the most reliable meter as far as accuracy. I can whip it out and take my BG in 10 seconds. I travel with three or four vials each of Humalog and Lantus.

Do you use the meter’s memory features?

I have not utilized the memory features because I haven’t found them useful for my lifestyle. I’m constantly changing environments and time zone and I don’t have a set pattern. My training isn’t the same every week.

How many times do you test each day?

It depends on how long I have been in the area. When I first arrive somewhere, I’ll test very diligently—up to 12 times a day—to figure out what is happening to me in this environment. And once I get it dialed in, I can figure out how much Lantus I need at night and how much Humalog I need before meals.

Have you considered an insulin pump?

My A1C is 5.5% doing what I do now, so if it’s not broke, I’m not going to fix it.

Would you be interested in a continuous monitoring system?

If I were not a professional athlete, I would be on the pump, but because of what I do—intense training out there in the cold—the potential problems I could have outweigh the potential benefits.

Who are your sponsors now?

My personal sponsor is Eli Lilly. I’m also sponsored by LifeScan, Nike, Power Bar and Red Bull Sugar-Free. Lilly is my hat sponsor.

Do you have a good relationship with your doctor?

My first few doctors were very disappointing in that they had such little hope that I could continue to do what I wanted to do. They said being an elite athlete is not an option for a diabetic, and I didn’t want to hear that. That’s why I went home and figured out what I needed to do on my own. One thing was to learn about the glycemic index and how to utilize Humalog insulin.

So you’re pretty much self-educated about diabetes?

If nothing else, I think when it comes to diabetes, the responsibility is mostly your own. Whatever the doctors say are guidelines. Only you can know how your body reacts to sugar 24 hours a day. You doctor isn’t there all the time. Take some responsibility, eat right and balance your insulin appropriately.

Do you have a fan Web site or a way for our readers to contact you?

The best way would be to send me an e-mail at krisaoc@aol.com.

Does being an Olympic athlete make it easier for you to get a date?

I’ve had the same girlfriend for four years.

Tell us a bit more about cross-country skiing.

It is about the hardest endurance sport there is. I can’t think of any other sport that involves the duration of time you are out there; the number of muscle groups you use; and the coordination and aerobic conditioning you have to have to be a cross-country skier.

What do you think about while you are skiing?

I think about my body. I try to think about not red-lining, because once your body implodes, there are very few rest stops. Generally, I try to think about how fast I can go, how hard I can maintain this pace, how I can be as technically efficient as possible. Sometimes, you want to get as much speed as possible without any thought to energy expenditure, but other times you have to go as fast as you can with the least amount of expenditure. It all depends on how you are feeling and how long your race is. I’ll approach a 10-K completely differently than a 15-K.

Do you feel your heart beating during a race?

We do so much training and monitoring of ourselves. When I am working out easy, I like to keep my lactate threshold below 2, and at the end of a race, it’s at around 12. We monitor it so much that you just kind of learn to feel it. And you learn what your heart rate is in correspondence to lactate threshold.

Do you have to submit to drug testing?

We are subject any time of year randomly by the two bodies of government that test for drugs. Every three months, I have to submit a list of where I will be every day, and if that list changes, then I have to notify them.

Do you take any vitamins or supplements?

Yes. I take supplements from Shaklee. They are a sponsor.

What work do you do for Eli Lilly?

I’m a spokesman for the Lilly for Life program. It’s a program that recognizes people who do extraordinary things with diabetes. There are several different categories, and people submit applications from around the country, and we get some amazing entries.

So you get to review the submissions?

I am a spokesman and I review the admissions. I am an evaluator.

What do you do for LifeScan?

I give talks and go to their diabetes education conferences around the country.

Are kids inspired by your stories?

Yes, I love to see the look in their eyes after being told they can do something they were told they can’t do.

2003


Finished sixth and fifth in two consecutive World Cups, the best finish by an American in 20 years.
Became the first American ever to finish in the top 20 overall at the end of the season. Finished fourth in the 15-kilometer classical race at the 2003 World Championships in Val di Fimme, Italy—the second-best finish by an American cross-country skier ever and the best American finish since 1982.
Won the opening leg of the relay at the World Championships, finishing ahead of a field of Olympic and world champion medalists.
Won the 30-kilometer classical at the inaugural Under 23 World Championships in Bormio, Italy, and two national championship titles at the 2003 Chevy Truck U.S. Cross-Country Championships.
Took second place in the 10-kilometer freestyle at the U.S. Cross-Country Championships.
2002

At the 2002 Salt Lake City Olympics, Freeman burst onto the world scene with two top-25 finishes. He placed 22nd in the 15-kilometer classic and 15th in the 10- kilometer pursuit. He also obtained the sixth fastest time overall in the 4 x 10 kilometer team relay, helping the U.S. team obtain fifth place—the best Olympic finish for the U.S. cross-country ski team in history.
Took third place in the 10-kilometer freestyle, U.S. Cross-Country Championships.
2001

Took second place in the 10-kilometer freestyle, U.S. Gold Cup, December 2001.

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

Training Program March April first week cycle

Training Program February March 2006

Follow the sequence of workouts. Don’t do hard workouts back to back. The goal is to still build the aerobic capacity. With this program shall keep you motivated and to achieve this I will bring variety to your longer rowing pieces. Repeat this program every two weeks since it is specific for 14 days at a time. The key to becoming extremely fit is to make sure that the time-spent training is done at the right level of intensity. Strap your heart rate watch on and buckle down. Achieving solid aerobic fitness is cooked up at a small steady flame.
N. and C., this program is more than you both have time for. So focus on the first workout of each day. If you need to change routines, then go ahead and swap the workout with a X-training exercise. This can be a variety of activities. The most important with X-training is that you move the body and don’t get injured. For both of you I strong suggest to do 100 push ups and 100 biceps/lat exercises every second day after a 90’ row. Get in touch with me if you need further information on that.
T., this is a preliminary workout schedule. Since you are going to the National Selection Regatta we will adjust some of this but for now stick to this for the next three weeks. How did the bench rows go? Do incorporate bench row in the weight lifting sessions. You, like Nicole and Chance, will benefit tremendously from strengthening your muscles through lifting.

Monday
Row 90’ on or off the water, cut the time rowing in pieces. Warm up ten minutes light paddle stretching body from the hip joint. Make sure that you fully extend the arms at the elbow, relax the grip. Push 15’ at a time varying stroke rates every three minutes. Start out by rowing 18 and then push the rating up by 2 strokes for the next three minutes. The cadence variation will look like this: 18/20/18/22/18. Create a music mix that keeps you happy. Take a couple minutes for a break each time your done with a 15’ segment. Then in the end after five such pieces, take a nice 5’ paddle, making sure you are sitting up and hinging from the hip joint.
X-train/row 80’ at target heart rate
Tuesday
Lift 70’-90’ This is a weight circuit. Find exercises that train the core muscle groups used in rowing and their ANTAGONIZING muscles. Train them at 25 reps each. Circuits might have up to twelve stations. Pick the weight so that you can push each station for one minute and complete 25 reps.
X-train/row 80’ at target heart rate
Wednesday
Row 90’. Make sure you are using your heart rate monitor. Row six minutes at a time with stroke rate variation every 2 minutes. It looks like this: 20/22/20. After the six minutes break the stroke down from full slide all the way down to arms only. Repeat this twice to complete the piece. This is a total of twenty minutes. Do this four times. At the end take 10’ to paddle it off, making sure you are sitting tall, hinging from the hip joint and relaxing the shoulders. This is a good time to row with one arm at a time to stretch out the lat muscles.

Thursday
Lift 70’-90’ Same as Tuesday
X-train/row 80’ at target heart rate, use a good mix on your IPOD and have fun.

Friday
Row 90’ 10’ warm up. Then push ten-minute pieces 6 times. Alternating rates every 2 minutes from 18-20-22. After each two-minute segment pull for one minute upper body and arms only. Make sure you sit tall and hinge from the hip joint. You can be fairly aggressive in that minute, since it also works as an upper body strength exercise.
X-train/row 80’ at target heart rate, listen to that IPOD and put in the time.
Saturday
Row 90’ 3 times 7 minutes. Ten minutes rest between. Don’t use the heart rate monitor to cap your effort. These pieces are all out as hard as you can. Because it is a low stroke rates, it does not dig too much into lactic acid production. Nonetheless you push has hard as possible. Take your time to warm up for ten to fifteen minutes. The first 7-minute piece is composed of stroke rate 18 for 4 minutes, 20 for two minutes, and finally 1 minute at 22. Second piece 3 minutes at stroke rate 20, two minutes at stroke rate 22, and finally 2 minutes at stroke ate 24. The final 7-minute piece is 3 minutes at stroke rate 22, 2 minutes at stroke rate 24, one minute at stroke rate 26, and sprint as hard as you can in the final minute. After this take ten to fifteen minutes to paddle. This is extremely important because you want to make absolutely sure that you leave the rowing machine or the water with a lactic acid concentration that is back to normal.
X-train/row 80’ at target heart rate. Have F U N, go swimming, stairs, whatever you feel gives you a good cardiac pump. DO not do anything that hurts you joints.
Sunday
X-train your choice 120’ Same as above.

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

From Mark, whose presence I enjoy every time he joins us for a workout, thanks for your kind words!

Hey Xeno, Mark here....This is my article that maybe you can post
to the blog...


I have worked for the Long Beach Police Department for approximately 15
years. During my career I have had many bumps and bruises, two stand
out in particular. While stopping a stolen vehicle, the suspect decided
that instead of going to jail he was going to use his car as a battering
ram and the intended target was me...he hit my vehicle and the opened
car door struck my right knee. The suspect was apprehended after a bit
of a foot pursuit,it is amazing what adrenaline will do, but after my
knee swelled up and was pretty stiff, I didn't think much about it and
went on. The second incident occurred in a liquor store when a suspect
decided he would rather fight than go with us. The fight ensued and when
we fell on the ground, (I do believe that a liquor store needs way more
space to fight in) my right knee struck the floor. So what has this got
to do with rowing.

During my first 12 years as a police officer, I was an avid runner, 2
New York Marathons, 10ks, 5ks, and I was also on the police department's
Baker to Vegas Team. Baker to Vegas is a race between police
departments throughout the world. It is a 20 person relay team covering 120
miles, from Baker, California to Las Vegas. In June 2002, my right knee
finally gave out. After my third surgery in December 2004, my doctor
notified me that there was to be no more running. He said try the eliptical
machine, the stationary bike or anything of low impact. I started to use
the machines but never felt the same as when I went out on a run. I
needed to find something because I surely could tell that my weight was
going up...from my running weight of 195, I was now up to 225.

One day while reading the Daily Pilot, I saw a coupon for a free
workout at the Iron Oarsman. Indoor rowing? What the heck, I've tried it all,
why not this? I stopped in one Tuesday morning and Xeno introduced
himself and put me on a rowing machine. Needless to say that after the
first class, I really felt like I had run some distance (only no pain in my
knee), I was hooked.

I would like to thank Xeno for his enthusiam and encouragement. My
right knee feels better and I'm gaining back a lot of strength without any
unnecessary pounding on my knee. But most importantly, I'm still able
to be a productive member of the Long Beach Police Department.

Thanks again Xeno.

Thanks again

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

Info from the Cycling world. The importance of lactate testing for rowing and indoor rowing.

PEZ Interviews: Pro Dr. Inigo San Millan
Tuesday, February 14, 2006 5:45:44 PM PT

by James Hewitt

At the Saunier Duval training camp in Murcia, we talked to Dr. Inigo San Millan of the medical team. He provided an interesting insight into what it means to be a doctor for a ProTour team today as well as revealing some of his thoughts on the future of cycling.

Inigo is one of four doctors working with the team and whilst he may be touted as “chief” of the medical staff, Inigo was keen to dispel this myth. “It’s a big team with a lot of riders and 250 days of competition. We are a team of four and this is necessary to divide the work. I’m more in charge of coordinating. I was traveling 120 to 140 days a year and I hope to be able to coordinate more of the work from home this season. It’s much easier to work with riders individually from home. At races there is too much going on and it’s not possible.”


The team has a staff of 4 medical personel to share the duties of keeping everyone healthy and properly trained.


But what does it mean to develop a training programme for a rider? “We work
in the most scientific way possible. We work with SRM systems and physiological tests to develop individual training programmes for the riders. We use the tests to see how the riders are absorbing the training load and to make sure they are not over trained. That [over training] happens on a lot of teams. Riders arrive at the races already fatigued. There are so many races in the calendar, for the last races of the season, many riders arrive just messed up.”

There are a number of parameters used to discern ‘over training’ and I was interested to find out what the Saunier Duval team was analysing. “We test for free radicals to determine the damage that is occurring. Free radicals cause a lot of damage. The life span of a red blood cell in a regular person is about 120 days. In a cyclist at this level it may only be 70-80. They destroy a lot more red cells than a regular person. Many cyclists diet too much, they have hypo caloric diets. It’s better that a rider has a better diet. I would prefer a rider to be 1 kg over weight with strength than underweight. Hypo caloric diets are fine during winter but during the middle of the season if your body fat percentage is ideal you need to eat a lot! Many cyclist are buying into the marketing of these new diets: 30-40-40, high protein, low carbohydrate and they are turning up to training camps with them. These might be fine for a regular person but the demands on a professional cyclists are much higher. This is clear from muscle biopsies on glycogen storage and in the battlefield. Riders with low carbohydrate diets show up at races empty.”’’


David Millar gets wired and recorded in the name of going faster.

“We try to organize training in the most scientific way possible. Lactate is the most important parameter for us. VO2 max. is significant, but it is more an indicator of cardiorespiratory adaptation. At this level, most riders will have developed this to its maximum capacity. Whereas lactate tells us more about what is going on inside the muscle cell, how efficient a rider is and provides a better parameter to prescribe appropriate training.” However, there are riders from the old school who have difficulty adapting to the ‘new cycling’. That’s why it is good to have a manager like Mauro who is committed to development with the new mentality, the testing, the wind tunnel... We are a very international team which is good because we have lots of new blood”.

It is clear that the past few years have seen a shift in the cycling super powers. With the “old” European dominance being superseded by nations such as Australia, the US and Nordic countries, a sentiment shared by Inigo. What did he think were the causes of this shift? “Here in the old Europe, there are not many top riders any more. In Italy there are thousands and thousands of riders so there will always be a few who rise to the top but the bottom has fallen out in some countries such as France. Spain hasn’t reached the bottom yet, but in a few years...”

So in this new age of cycling, I was eager to here his opinion concerning how much success is determined by training effectively, scientifically, as opposed to pure genetic gifting. “The more scientific the training and the preparation is, the more you can get out of cycling.” he noted succinctly. “The gifting has to be there but over the years I have seen many, many cyclists who had the genetics but were only getting 35% of their potential. With scientific training, it is possible for riders to get nearly 100% of there potential. This is what is happening in countries like Australia where they don’t have so many riders but the riders they do have are reaching their maximum potential because of the work they are doing with young riders.”

Saunier Duval is clearly committed to testing and developing their riders but do team doctors still have a traditional role in a sense that the general public may perceive? “Many conditions develop” he said “such as allergies. Riders have many problems related to allergies. In normal life it would not be a problem but when you are using your pulmonary capacity to the maximum, a small restriction caused by an allergy could severely limit your performance. Then of course there are the usual problems, broken clavicles (collar bone), tendonitis etc.”



The ProTour has also increased the number of days racing, but how has this affected the demands on the riders, I asked? “The level is higher, the riders are more prepared and there is a new wave of cyclists coming up. I was a cyclist myself and I have seen this evolution, how this cycling has changed. Riders now are so much more educated, they know how to use power, how to work with heart rate and also there are increased anti-doping measurements, that's really good. The level is higher now but it’s more pure. It’s very hard to cheat in cycling now. Some people might be adventurous to say it but cycling is one of the cleanest sports now. Cycling is one of the only sports that implicates the whole spectrum of doping measures. Some sports only use the basic tests”.

So if cycling is so clean, why does the sport seem to have a bad reputation and why are positive tests relatively common? Inigo replied with an interesting analogy. “If you always have the police at your house, your neighbours are going to think something is going on. It’s like this, if you were to test drivers for
alcohol at every traffic light in a particular city there would be many drivers caught. That city would have the highest index of drink drivers in the world. Other cities may only test at particular times or not at all. Now riders have no choice, they have to train better and eat better, they can not resort to prohibted means”.

So to finish off, I asked Inigo who were his top tips for the future. He pointed me to Arkaitz Duran, the team’s youngest rider and not yet 20 years old. “He went pretty much from junior to professional.” said Inigo. “He’s one for the future, a super hard worker and will do everything you teach him to. Riders like him may only come along every 10 years, he’s very gifted. He could go to the very top of the sport.”

I thanked Inigo for his valuable time and left him to continue the physiological testing which was absorbing his days.
LINK to Article http://www.pezcyclingnews.com/?pg=fullstory&id=3789

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

This is a test and has absolutely NOTHING to do with Indoor Rowing

At the end of this message, you are asked a question.

Answer it immediately. Don't stop and think about it.


Just say the first thing that pops into your mind.


This is a fun "test"... AND kind of spooky at the same time! Give it a try, then e-mail it around (including back to me) and you'll see how many people you know fall into the same percentage as you. Be sure to put in the subject line if you are among the 98% or the 2%. You'll understand what that means after you finish taking the test".


Now. just follow the instructions as quickly as possible.



Do not go to the next calculation before you have finished the previous one..



You do not ever need to write or remember the answers, just do it using your mind.


You'll be surprised.



Start:


How much is:


15 + 6

























3 + 56



























89 + 2

























12 + 53





































75 + 26



































25 + 52





























63 + 32

































I know! Calculations are hard work, but it's nearly over..


Come on, one more!




























123 + 5























































QUICK! THINK ABOUT A COLOR AND A TOOL!










































Scroll further ! to the bottom....












































A bit more...




















You just thought about a red hammer! , didn't you?



If this is not your answer, you are among 2% of people who have a different, if not abnormal, mind.

98% of the folks would answer a red hammer while doing this exercise.

If you do not believe this, pass it around and you'll see.

Be sure to put in the subject line if you are among the 98% or the 2%

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

Training Program: 29 minute Indoor rowing workout for any fitness level.

Good morning team!

Here is a workout that shall keep your interest up and make the time fly by fast.
This workout is in form of a pyramid. In order to make this workout accessible to different fitness levels here is how you manipulate it.

100% load of this pyramid is 29 minutes total. The minutes sequence is 5'4'3'2'1'2'3'4'5' and the stroke rates change by 2 strokes each time. In this case the rate change is 18-20-22-24-26-24-22-20-18. These stroke rates are for more experienced rowers. Lower stroke rates work well since the torque per stroke is superiors in more experienced athletes. The goal is to increase the speed each time the stroke rate goes up. When the rate comes back down, the goal is to maintain a similar stroke efficiency similar to the ascent of the pyramid. You can repeat this same workout again or add on a slightly altered pyramid like the one explained below.

In order to cater to different fitness levels you have two choices. You can either manipulate the stroke rates, or the total time rowed at each rate. The longer time rowed at slower stroke rates builds the aerobic capacity which is the foundation to great stamina. If you are strapped for time to workout you can cut the pyramid down by 50% and increase your stroke rates by 6 at each change. The minute changes would look like this: 2.5' 2' 1.5' 1' 0.5' 1' 1.5' 2' 2.5' at stroke rates 24-26-28-30-32-30-28-26-24. Even though the workout cycle is shorter, the anaerobic engine is worked harder, which burns a good amount of calories.

It is your choice if you want to work harder or lighter, while keeping your mind busy working on rate changes.

And also, don't forget you can also adjust your resistance on the flywheel. If you rate lower, increase the resistance. In the contrary if you rate higher lower the resistance.

Enjoy the workout!

XENO

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

Indoor Rowing and training when you workout by yourself

In the next couple of days I am going to put together a program that makes it interesting for anyone to workout. The goal is to bring variety into a training routine that encompasses endurance with strength training. Muscle gain and fat loss is a guarantee, so stay tuned, I am looking forward to this one.
XENO

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

Another article about the importance of endurance training that can be directly used for indoor rowing:

Above, large men running in the Decathlon. They need aerobic as well as unaerobic capcity, truely the most complete athletes, I must say.

Hi,
What this article does not talk about is why the aerobic base is important for 7 minute efforts.
The aerobic cycle needs lactic acid to complete itself thus slowing down the acid accumulation during a 2k effort.
XENO


Pace yourself for marathon success

By Bill Shaw
The Facts
Published February 6, 2006

What gives you the aerobic base to finish a 5K or a 10K strong, or to endure those grueling 13.1 miles of a half-marathon or 26.2 miles of a marathon?

The slow, long-distance run.

“Long runs develop cardiovascular efficiency to its maximum,” writes Jeff Galloway in “Book on Running” (2nd ed., Shelter Publications, 2002). “They are the single most important element in your program.”

“Your aerobic base is only as good as its parts that are slowest to develop,” says Marty Jerome in “February: Fundamentals,” the month’s essay in “The Complete Runner’s Day-by-Day Log and Calendar 2006” (Random House).

You run aerobically, according to Galloway, when you “do not exceed the pace or distance for which you have trained.” You run anaerobically when you exceed the speed and/or distance for which you have trained; you push muscles beyond their capacity, and they need more oxygen than the body can supply.”

To perform your best in a shorter or a longer run, it is not enough to train short distances at maximum speed. If your goal is a 5K or 10K, for example, you need to build up a running base of a long-distance run of a greater distance, e.g., a weekly, slower run of five to 10 miles. Increase the distance proportionally as the distance of your race goal increases.

“The sustained pumping of the heart helps the heart, arteries and veins become more efficient in transporting the blood and allows the lungs to absorb oxygen more efficiently,” Galloway says. “When the muscles are pushed to their limits (as in a regularly scheduled, gradually increasingly long run), they will respond better and work longer because of this strengthening of the circulation system.”

Slower, long-distance runs also help to increase your lactic threshold, the point at which the waste product of burned glycogen or sugar fills up the muscles and slows them down and decreases their efficiency.

The longer the race, the higher lactic threshold you need.

According to Bob and Shelly-lynn Florence Glover in “The Competitive Runner’s Handbook” (2nd rev. ed., Penguin 1999), “a 100-yard sprint is 92 percent anaerobic, 8 percent aerobic; an all-out mile is 75 percent anaerobic, 25 percent aerobic; a 5K race is 7 percent anaerobic, 93 percent aerobic; a 10K race is 3 percent anaerobic, 97 percent aerobic; and a marathon is 1 percent anaerobic, 99 percent aerobic.”

You must include the long, slow run as part of your running regimen because, Jerome emphasizes, “you’re ultimately only as fit as your aerobic base.”

Building a strong aerobic base is important for both younger and older runners. A strong aerobic base makes younger runners faster and older runners stronger in the later stages of a race.

As an older runner, I am able to push my pace up a notch in the last mile of a 5K. As a triathlete, I am able to gain on those who beat me in the pool and on the bicycle.

I am one of the last swimmers out of the pool; in fact, I have been last out of the pool more than once. I overtake some triathletes on the cycle route.

My aerobic training gives me the strength to pass younger runners in the run segment. (Our ages are body-marked on our calves, so I know when I pass someone younger than I am.)

So I’m out at least once a week for a six- to eight-miler. The slow, long-distance run builds aerobic strength and character.

Running footnote: My apologies to Jason Culverhouse, 32, of West Columbia, the fastest Southern Brazoria male marathoner, whom I overlooked in my last column. Culverhouse finished in 3:09:30, a 7:13 pace. He was 195 overall and 172 in his gender.

Here is the link:
http://thefacts.com/story.lasso?ewcd=c4f1a87746f8d7b1

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

Details about lactate testing with indoor rowing and other cross training exercises

Hi

Truely, I use the lactate testing in a very simple way.

First the goal is to figure out what lactate the athlete pushes for long distance work and then the target heart rate will be adjusted.

Secondly lactate testing is used to determine if the method of training keeps positively developing the aerobic capacity.

When cross training is part of an exercise program it is very useful to check lactate levels for long distance training for those different forms of exercises and adjust the heart rate accordingly.

Other details are:

If you are on the atkins diet you produce less lactic acid during long distance steady state, interesting effect, but I will not try it again...

If you did a hard weight lifting session, you will have a higher rest lactate level the day after and as long as you feel tender muscles.

If you are slightly sick, without even feeling symptoms, your lactate levels will be higher rapidly.

As for Doug's results the last three made sense the others not.

Resting lactate can be below 0.8. Usually it ranges from "lo" to 1.4. When you start rowing steadily it is not unusual to drop lactate level under the rest level. When we do nothing we tend to not use much aerobic energy.

The story could go on...

XENO

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

Aerobic conditioning article from www.outside.away.com

Bodywork Special
Fitness Is an Adventure


[#1] Endurance
Widen Your Horizon
What defines endurance? How about running six-minute miles for an entire marathon with a heart rate of 155—a number most people hit on a light jog? That's what 34-year-old Tim DeBoom, two-time Ironman world champion, can do. The secret resides in a body that's become hyperefficient at burning oxygen to power athletic activity and equally efficient at removing stride-slowing lactic acid. The fuel efficiency was cultivated over seven years of consistent, focused training; the superior lactic flush comes from a few weeks of race-pace work prior to competition.

Ed McNeely, a strength-conditioning coach at Rowing Canada who has worked with 31 Olympic athletes in 17 different sports, explains the success of DeBoom's approach. "You can't gain endurance by training at your limit all the time," he says. "You'll exhaust yourself before your body creates the mechanisms needed to boost its efficiency."

Step Up
Think you can survive a world champion's cardio workout? CLICK HERE to see if you can match Andy Irons's heart-pounding regimen.
Ideally, says McNeely, you should develop your aerobic foundation first and save speed work for last. "You need to spend at least six weeks exercising four times a week to build a base," says McNeely. Then, like DeBoom, you'll go faster and farther each year.

The Workout
To build bonk-proof endurance, plan your training season in the following phases.

Base building: This phase should take up the first four-fifths of your training schedule, whether it's for an active summer season or a big event, like a marathon. The pace for building base is one that allows you to talk during a workout. Four times a week, aim for light but sustained workouts lasting at least one hour for runners, rowers, and swimmers, and two hours for cyclists.

Threshold training: Spend the last fifth of your conditioning schedule folding in high-intensity efforts at your lactic-acid threshold (LT), "the point where lactic-acid production exceeds its removal," says McNeely. That calls for up to, but no more than, six weeks of running for one hour, working in five- to ten-minute intervals. Start with ten minutes of recovery between each interval; by week six, recovery time should shrink to five minutes. By pushing into a high-intensity zone, you'll gradually knock back your breaking point.

"By now, I know my threshold by feel," says DeBoom, "and I'll hover right below it during a race."

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

Thank you John for your kind words, XENO

I would also like to echo my appreciation to Xeno for all of his contributions to this forum. I found the discussion regarding the Long Beach Sprints/Crash B training especially good; not only Xeno's comments but those of other forum contributors as well.

I just wanted to comment on my experience with Xeno's coaching. I am 40 and scull in St. Louis. I have rowed since college and have been coached by many individuals over the years but I really was pleased with Xeno's coaching style. My parents live in LA so I go out there for frequent visits and I have had the pleasure of visiting Xeno's Iron Oarsman studio in Costa Mesa and taking part in one of his classes. This was a great experience. I was fascinated to see that the class participants were a mixture of on water rowers and people very new to indoor rowing. The amazing thing was that the class seemed very appropriate for everybody and it was really a great workout.

I have also done, on two occasions, on water sessions with me in a single and Xeno coaching out of the Newport aquatic center. Xeno filmed the session and I have it on DVD to watch whenever I want. It was a very valuable experience and being able to watch it again and again allows me to be reminded of the drills he taught me as well as the general coaching comments that otherwise might be forgotten as time passes.

I would encourage anyone visiting in Southern California to pay a visit to Xeno for either an indoor rowing session or an on water row.

BTW, I am the chairman of our indoor rowing regatta (hosted by Washington University and the St. Louis Rowing Club) to be held tomorrow (Saturday, Feb 4) at Washington University's athletic complex at 9 AM. It's a bit stressful organizing the event and competing but it should be fun.

John Mason
40, HWT
2K 6:38.2 (1-28-06)

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

Indoor Rowing did it again: Non High School Rower gets recruited as rower to YALE!

Ritzel cozies up to different stroke
Illness forces senior to shelve swimming dream for collegiate rowing
Barry Gutierrez © News

Taylor Ritzel swimming.
STORY TOOLS
Email this story | Print
By Karl Licis, Special to the News
February 1, 2006
Taylor Ritzel was on a roll.
Swimming was the love of her life, and a lifelong dream of swimming for a major college seemed to be about to come true.

"Swimming competitively and going to a really good college have always been kind of a mission for me," said Ritzel, a 17-year-old senior at Douglas County High School. "It's something I've always dreamed of doing. The two just seemed to go together."

Indeed, for most of her life, the plan was, in her words, going swimmingly.

Then, with the breath-stealing shock of a plunge into icy water, she awoke to a new reality: The dream of intercollegiate swimming was over.

She did not, however, lose the opportunity to pursue major-college sports.

Ritzel will sign a national letter of intent today to attend Yale University, but not as a swimmer.

The girl who had overcome a series of disappointments is going to an Ivy League school as a competitive rower.

Fortunately for Ritzel, she has worked as hard at academics and community service as at swimming and other sports.

Prospective Ivy League students, including athletes, must show academic achievement and potential as students, along with other personal accomplishments, to be considered for admission.

She maintains a 4.5 grade-point average, ranking fourth in a class of 522, and is the school's student-body president. She has been an honor-roll student every semester, earning academic letters in her freshman, sophomore and junior years. She's a member of the National Honor Society and its induction coordinator at the school.

Community-service efforts included food drives, book drives, blood drives, tutoring and helping organize swimming and cross country meets.

Ritzel ran cross country for the school, competed in triathlons and biathlons - and, of course, she swam.

Ritzel was a member of the Douglas County swim team four years, was chosen the Most Valuable Swimmer in her freshman, sophomore and junior years and set school records in the 500- and 200-yard freestyle events and the 400- and 200 freestyle relays. She qualified for the state meet every year, including the current season, and has placed among the top eight in the state in the 500 freestyle and 200 individual medley.

An unexpected setback

Everything seemed on track for Ritzel to realize her dream, but one day last winter, she felt an unusual fatigue. She had no energy. She felt lifeless.

Though she was taking vitamins and staying hydrated, the condition persisted. It was worrisome. Blood tests rendered the verdict: mononucleosis.

Ritzel tried to ignore the symptoms. She vowed not to be bedridden but was forced to rest and take some time off from her swimming. For a dedicated, achievement-oriented athlete, the wait was frustrating. It seemed endless, but finally, her recovery had progressed to where she could return to the pool.

"I wouldn't be put off," Ritzel said. "I had to get back in the water. I was even more determined than before."

Determination could not overcome reality, however. The fatigue persisted, a common aftereffect of the disease. Ritzel resumed training, but her times had suffered. They no longer were attractive to major-college swimming programs. She felt defeated.

"My swimming life as I knew it had ended," she said.

Maybe so, but not the dream of competing in major-college sports. How about rowing?

The suggestion came from Craig Hansen, a former girls basketball coach at Ponderosa High School who operates a college-sports recruiting service. Rowing coaches often look for tall, strong endurance athletes, he said, preferably from a swimming background. At 6-foot-2 and 160 pounds, Ritzel had the right physique. She had the swimming background, and she finally was shaking the effects of the mono. But rowing?

"I'd never really thought about it," Ritzel said. "There's not a lot of open water in Colorado and I knew very little about the sport. I'd seen a little bit of it on television but never in person."

That was about to change. With her parents, Tom and Lana Ritzel, she began visiting colleges that offered rowing.

"I fell in love with the sport," she said, recalling a visit to Yale and an opportunity to watch its women's crew team practice on the Housatonic River. "I was ready to jump into it."

Stanford was one possibility. Wisconsin and Virginia offered scholarships, but Ritzel was leaning toward the Ivy League. Princeton and Yale were very interested, but Ritzel preferred Yale.

"It had the right feel," she said. "The academics and sports all came together for me."

Mutual attraction

Yale was impressed, as well. Ritzel met the school's rigorous entrance requirements and received an early admission in December.

"She's a great person and very gifted, and there's no doubt we're glad to have her," said Will Porter, head coach of women's crew at Yale. "She has no real (rowing) experience, but we recruited her for her proven athletic ability and her physiology.

"That's not too unusual in collegiate rowing. She has the strength and conditioning. We can teach the finer points of technique. We'll find a place for her on the varsity."

Ritzel's potential also has caught the eye of U.S. Rowing and its junior national team coaches, who have indicated international competitions - even the Summer Olympics - are not unrealistic goals.

To a training regimen that includes swimming, running and working weights, Ritzel has added indoor rowing at the Village Fitness facility near Castle Pines under the direction of Sean Leenaerts, a trainer and former competitive rower.

Ritzel has not decided on a course of study at Yale, noting that international business, political science/pre-law, forensic science and film studies are among her interests.

One old coach has no doubt she'll succeed, no matter what she chooses.

"She's pretty much the whole package," said Red Miller, Ritzel's grandfather and the coach who led the Denver Broncos to the team's first Super Bowl appearance, after the 1977 season.

"She's accomplished a lot, and I'm sure she'll do well academically as well as in sports."

Ritzel will make the commitment to Yale official today.

"I feel better now, knowing what my future looks like," she said. "This is the positive ending I was looking for, but you know what's ironic? . . . After all this, my swimming times have been getting better."

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

From the Concept2 Board.

QUOTE(csabour @ Jan 24 2006, 10:03 AM)
i have a feeling that one side of my body is inferior to the other at the finish of my stroke... can anyone detect this here? coach said that it's because of rowing too much starboard.

its a minute long.
http://video.google.com/videoplay?docid=-966779351489840405

edit
any critique is appreciated, thanks.



Hello csabour
I am sorry it took me some time to get back to you.
In order to truely see whether you are leaning to one side your camera angle needs to be absolutely inline with the rowing machine.
One thing to take care of is your consistency holding the handle. You have to make sure that your hands are equidistant from the center of the handle. I do notice that you do not keep your arms straight during the leg drive. When this is the case you limit your leg drive to what the arms can pull. The arms are far inferior in power than the legs. I notice that you use the back simultanously with the draw of the arms. Canadians tend to do that, especially women. My rowing stroke is more contrasted, leg drive arms stay straight. The connection between the straight arms and the final phase of the leg drive is the opening of the back swing. From the limited view I have of your rowing, make sure that you sit on the first half of the seat on your hip bones also called "sitting bones". You are immediately going to feel that you are sitting up more and taller. When using a mirror directly infront of you make sure that your head does not change elevation even though you are swining the upper body. When you pose at the finish check that your forearms are parallel to the ground and that your wrists and back of hand are in line with the ground and forearms. The handle is set against the sternum right below the chest line. The top of the shoulders are as far away from your ear lobes as possible. This enable the lat muscles to contract and the elbows to move the hand back. If your elbows point down to the ground at the finish you are using the biceps and the forearms instead of the lat muscles.
I hope this description is of advantage to you.
All the best,
XENO


--------------------

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