Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 21, 2008
Better Resolution Olympic Gold Medal Race
Better resolution video on youtube for the Olympic gold medal race.
Nov 20, 2008
The Benefits of Indoor Rowing
The Benefits of Indoor Rowing
Exercise is good, in any form. But there are some forms that score head and tail over the others, and rowing, or more specifically indoor rowing, is one of them. If there ever was a complete body workout in one exercise, it’s rowing. It looks as if it’s just the arms that are getting a workout, but no, that’s not true at all. A surprising fact about rowing that not many people are aware of is that, contrary to popular belief, this exercise works your legs more than your hands – an indoor rower offers your legs three times more work than your arms. Rowing is a great workout for people of all ages, and here’s why:
It’s not weight-bearing: Rowing, unlike jogging or walking, does not put additional strain on your lower limbs, but still exercises your legs like running does. This prevents wear and tear on your knees, lower limbs and other joints, a side effect that appears when you jog regularly over a long period of time.
It exercises your whole body: Rowing offers you the double benefits of a cardiovascular workout and strength training all rolled into one. It exercises all the major muscle groups in your body. You get a complete workout with just one machine.
It’s safe for people of all ages: Rowing can be done as gently or as vigorously as you choose, which is why it’s a great exercise even for people who’re not in the prime of their life. Older people, especially those who have knee trouble, find it more convenient and less stressful than walking.
It’s great for rehab: People who have undergone a major knee surgery find rowing a safe and low-impact, yet energetic workout during rehab when they must exercise without stressing their knees. Rowing also helps smokers who have quit the habit to exercise their lungs and thus undo the damages caused by years of smoking.
It helps you lose weight: Because it’s a complete exercise, it helps you lose those unwanted pounds and also tones your body.
It’s an all-weather activity: You don’t have to worry about rain or shine; all you need is an indoor rowing machine and you’re good to go. Work out at any time of the day according to your convenience.
By-line:
This article is contributed by Sarah Scrafford, who regularly writes on the topic of Online EKG Programs. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.
Exercise is good, in any form. But there are some forms that score head and tail over the others, and rowing, or more specifically indoor rowing, is one of them. If there ever was a complete body workout in one exercise, it’s rowing. It looks as if it’s just the arms that are getting a workout, but no, that’s not true at all. A surprising fact about rowing that not many people are aware of is that, contrary to popular belief, this exercise works your legs more than your hands – an indoor rower offers your legs three times more work than your arms. Rowing is a great workout for people of all ages, and here’s why:
It’s not weight-bearing: Rowing, unlike jogging or walking, does not put additional strain on your lower limbs, but still exercises your legs like running does. This prevents wear and tear on your knees, lower limbs and other joints, a side effect that appears when you jog regularly over a long period of time.
It exercises your whole body: Rowing offers you the double benefits of a cardiovascular workout and strength training all rolled into one. It exercises all the major muscle groups in your body. You get a complete workout with just one machine.
It’s safe for people of all ages: Rowing can be done as gently or as vigorously as you choose, which is why it’s a great exercise even for people who’re not in the prime of their life. Older people, especially those who have knee trouble, find it more convenient and less stressful than walking.
It’s great for rehab: People who have undergone a major knee surgery find rowing a safe and low-impact, yet energetic workout during rehab when they must exercise without stressing their knees. Rowing also helps smokers who have quit the habit to exercise their lungs and thus undo the damages caused by years of smoking.
It helps you lose weight: Because it’s a complete exercise, it helps you lose those unwanted pounds and also tones your body.
It’s an all-weather activity: You don’t have to worry about rain or shine; all you need is an indoor rowing machine and you’re good to go. Work out at any time of the day according to your convenience.
By-line:
This article is contributed by Sarah Scrafford, who regularly writes on the topic of Online EKG Programs. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 19, 2008
WaterRower rowing machine, here is another reason I enjoy rowing it.
I am drawn to use the waterrower, because it feels gentler on the body and the ears in comparison to other rowing machines. You can have a hard workout, but if you wish a lighter paddle at lower rates the strokes feel more connected through the finish then wind resistance machines.
Learn more here...
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 16, 2008
Rowing for wellness and the reasons for this blog.
Hello readers,
My name is Xeno Muller. I am 36 years old, married and father of four children. I live in Southern California, Costa Mesa to be exact. I run an indoor rowing studio, called the Iron Oarsman, sell indoor rowing workout DVDs and I coach on the water.
My rowing background goes all the way back to when I was 13 years old. My first strokes were taken on the Seine river in France. Six years later, I rowed for Brown and competed at three Olympics. In 1992, I almost made the finals in the men's single scull, but missed qualifying by half a boat length. In 1996, I made it and won gold in the single scull. In 2000, I returned from Australia with silver.
There is plenty more to write about myself, but the point of this blog is to further help people achieve there personal goals. After five years running the Iron Oarsman, I gained a lot more perspective about rowing and its beneftis, which goes way beyond the competitive aspect of the sport.
99% of our members at the Iron Oarsman, have never rowed on the water. I learned of their personal reasons and motivations, as to why they started working out with us. In this blog, I will write about training for competition, but also on rowing's health/therapeutic & wellness benefits.
In my opinion rowing is still completely unknown to the rest of the world. Yet so many would love to row to feel better and improve their quality of life without ever planning to compete in their life time.
I am looking forward to doing research and blogging here on Row2K.
So for now I wish you a great fall/spring depending hemisphere.
All the best, Xeno www.ironoarsman.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 14, 2008
Come row a WaterRower at our Indoor Rowing Studio afterwards you can walk along the Pacific Ocean.
Hello Rowers,You might want to come visit the Iron Oarsman and row a WaterRower.
I took these pictures last night with my IPHONE. It so happens that the lighting was just perfect for the lower photo resolution of the IPHONE.
See you soon here in Southern California.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 11, 2008
The latest with my WaterRower rowing machine on youtube.
On Youtube
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Breathing technique while rowing.
Hello Rowers,
It came to my attention that breathing technique is not a commonly understood in rowing.
I had two Olympic coaches, Harry Mahon, and Marty Aikten. They were respectively from New Zealand and Australia.
Harry and Marty taught me to row effortlessly.
Here is in words what such rowing technique is: At the catch ready to engage the leg drive, the upper body is at a "forward body angle" with the lower back supported so that the tilt occurs by hinging at the hip joint. The shoulders are set forward relaxed, arms are straight at the elbow, handle held in the finger tips. The head neck and back form an ergonomic line. The shins are vertical, and for most the ball of the foot is connected to the foot board, while the heels are off the board.
The drive is started through the legs, the heels descend onto the foot board as soon as the first quarter of the seat travels on the track. The body angle starts engaging the swing in the last quarter of the leg drive, when the legs are the most powerful and the seat travels the least. Engaging the upper body swing in the last quarter of the leg drive is key to being able to lever the short yet powerful travel of the seat/body.
The finish position has a supported lower back. The upper body is slightly beyond vertical. The forearms are parallel to the ground/water. Wrists are flush with the back of the hand, forearm, and first two row of knuckles. Chest is "out" because throughout the entire stroke cycle the back is ALWAYS supported. The handle travels to the body through the CONTRACTION of the latissimus muscle.
Recovery has the entire body relaxed. Hands travel away from the chest. Arms and upper body REST on the handle of the oars or the handle of the rowing machine. As the arms straighten out at the elbow, the shoulders and then the upper body follow, HINGING at the HIP JOINT. The knees stay straight until the hamstrings feel engaged, the rolling back into the catch occurs because of the contraction of the hamstring, AND NOT THE contraction of the hip flexor.
Key to efficient rowing is to HANG off the leg drive, letting the legs do the work, while the shoulders and arms hang straight.
Therefore breathing is key to the above technique: Absolute relaxation occurs through exhaling. With lose lungs, hanging of the leg drive is natural. As the acceleration progresses and the upper body swings OPEN the lungs fill with air and provide a strong finish position.
At higher intensity the breathing is doubled up.
Some rowers breath in on the recovery and exhale at the finish. This leads to a shorter stroke length and early use of the upper body. A the finish when exhaling the posture "crumbles" on the lower back, and usually knees buckle, instead of staying straight to connect through the foot board.
That is it for now.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 8, 2008
The sound of water, beautiful to listen to and quiet enough for family life.
This afternoon I "went" for a row in my living room. I wheeled my WaterRower next to the TV as my children and wife were watching Dancing with the Stars. The sound of the water swishing around, as I was rowing, created a peaceful white noise. Before, when I used a rowing machine with loud air resistance, I had to find a place different from our home's common area. I didn't like missing out on family time.
I like a daily routine, which encompasses two workouts. In the morning, I run a class at our indoor rowing gym, The Iron Oarsman. Later in the day, at home, I jump on my WaterRower for a tranquil 10 kilometer row. This daily workout rhythm makes me feel great and gives me a peaceful state of mine.
I absolutely love how I can simultaneously be with my family and push stroke after stroke enjoying my workout on the WaterRower.
Here is the information for WaterRower.
Story in a British newspaper.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
SKYPE ready to coach.
Hello Rowers,
I am SKYPE ready anywhere there is cellphone reception. I am the proud owner of a G3 internet adapter for my computer. All you need is a webcam, internet connection, earphones, computer, and the FREE to download SKYPE software for PC and MAC.
My coaching fee is $40 for 15 minutes.
Make your appointment today at xeno@ironoarsman.com
Check out the monthly training program subscription that I have at www.ironoarsman.com and the indoor rowing workout DVDs.
See you soon.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 6, 2008
Vertigo, inner ear problems, while exercising on a stationary rowing machine.
Hello Rowers and Fitness People who enjoy rowing indoors.
Rowing machines are great, but not all are built the same.
Most rowing machines have a track on which the seat rolls back and forth. That track is either built with a slope or horizontal to the ground.
If you are a person who suffers of inner ear problems / vertigo you might want to consider a rowing machine that has a horizontal track. The WaterRower has a LEVEL/horizontal track. This means that the head and body movement glides back and forth following a level surface. The Concept2 rowing machine is built with a few degrees of slope added to the track. Although it is a minor elevation difference, it is significant for people who have inner ear problems / vertigo. The constant change in height and back and forth movement makes handling the motion of rowing more difficult.
In my opinion a level track is better for people who suffer of inner ear problems and balance problems.
Xeno
Rowing machines are great, but not all are built the same.
Most rowing machines have a track on which the seat rolls back and forth. That track is either built with a slope or horizontal to the ground.
If you are a person who suffers of inner ear problems / vertigo you might want to consider a rowing machine that has a horizontal track. The WaterRower has a LEVEL/horizontal track. This means that the head and body movement glides back and forth following a level surface. The Concept2 rowing machine is built with a few degrees of slope added to the track. Although it is a minor elevation difference, it is significant for people who have inner ear problems / vertigo. The constant change in height and back and forth movement makes handling the motion of rowing more difficult.
In my opinion a level track is better for people who suffer of inner ear problems and balance problems.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 4, 2008
Reflection on rowing by a great friend of mine.
Hi Xeno,
Row. row and rowing more will definitely improve your health ie, weight loss, lower blood pressure, help to regulate blood glucose in the normal range, improve upper and lower body strength and flexibility, improve balance,improve circulation by developing new capillary beds and pumping action of the heart and as with most aerobic exercises it stimulates the release brain neurotransmitters that give us a natural feeling of well being ... you feel GREAT! These are all the benefits I have experienced since I started to row 3 years ago. Improvement in my self confidence as I relate to the world is another significant benefit that has occurred as a result of rowing.
Rowing is a very flexible sport accommodating those folks that just want to maintain and improve their health to the competitive elite rowers. Rowing is a complete body workout with minimal force application to the major weight bearing joints of the body . Everyone should try rowing to see if they like it!
Rowing on the water is ultimate goal for me . Rowing a single shell , a double or a quad is an art form as well as a sport that is not matched by any other sport. It is beautiful to watch the rower, the shell ,the oars , the water and the intertwined relationship between them .....it is absolutely thrilling!
Training on an ergometer has helped hundreds of rowers improve their rowing skills. I have trained only on the C2 and it has done a great job of improving my rowing skills. However, rowing the Waterower at NARF gave me the inspiration that this new ergometer would be ideal for home use for myself and my wife who is not a rower yet. I like all of its features and how it feels during the catch and drive. I will discuss the details in the next day or two.
Sincerely,
P.
Row. row and rowing more will definitely improve your health ie, weight loss, lower blood pressure, help to regulate blood glucose in the normal range, improve upper and lower body strength and flexibility, improve balance,improve circulation by developing new capillary beds and pumping action of the heart and as with most aerobic exercises it stimulates the release brain neurotransmitters that give us a natural feeling of well being ... you feel GREAT! These are all the benefits I have experienced since I started to row 3 years ago. Improvement in my self confidence as I relate to the world is another significant benefit that has occurred as a result of rowing.
Rowing is a very flexible sport accommodating those folks that just want to maintain and improve their health to the competitive elite rowers. Rowing is a complete body workout with minimal force application to the major weight bearing joints of the body . Everyone should try rowing to see if they like it!
Rowing on the water is ultimate goal for me . Rowing a single shell , a double or a quad is an art form as well as a sport that is not matched by any other sport. It is beautiful to watch the rower, the shell ,the oars , the water and the intertwined relationship between them .....it is absolutely thrilling!
Training on an ergometer has helped hundreds of rowers improve their rowing skills. I have trained only on the C2 and it has done a great job of improving my rowing skills. However, rowing the Waterower at NARF gave me the inspiration that this new ergometer would be ideal for home use for myself and my wife who is not a rower yet. I like all of its features and how it feels during the catch and drive. I will discuss the details in the next day or two.
Sincerely,
P.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 3, 2008
Understanding Training Intensity In Rowing
Hello,
Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.
Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:
[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.
For example for me that would be
[178-36]X.78+36= 146.
Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.
Ok?
Xeno
Consider rowing a waterrower at: www.waterrower.com
Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.
Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:
[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.
For example for me that would be
[178-36]X.78+36= 146.
Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.
Ok?
Xeno
Consider rowing a waterrower at: www.waterrower.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 2, 2008
Side By Side Comparison WaterRower And Concept2
Hello Rowers
I love my WaterRower.
Today I had a side by side comparison of the WaterRower and the Concept2 at a regatta here in Newport Beach, called NARF (Newport Autumn Rowing Festival).
Here are a few reasons why I enjoy the WaterRower:
1. The WaterRower is made out of wood and the design is pleasing to the eye.
2. You have a clear view of the scenery, because there is no huge flywheel sitting ahead of the foot board. This makes TV viewing easy and face to face rowing with a partner more comfortable.
3. The seat is form fitting and comfortable, no need for a seat pad or folded towel to keep the rear from getting soar.
4. The handle is softer to the touch and therefore kinder on the finger joints.
5. The belt mechanism is quiet, whereas the concept2 chain noise is loud and metalic. 6. The water sound is quieter and kinder to the ears than the whistle of the C2 flywheel. This makes rowing at home more social with non rowing family members.
7. The connection at the beginning of the rowing stroke (catch) is smoother on the WaterRower than on the C2.
8. The resistance on the WaterRower is more evenly spread out through the stroke, from catch to finish, than on the C2, where you find the resistance of the finish running out, unless you really keep the acceleration going to the point that it does not feel like real rowing anymore.
9. I enjoy the horizontal track on the WaterRower, instead of the slight slope that the Concept2 has, which makes over compressing the knees more likely.
I am very excited about rowing the WaterRower.
To Concept2's defense, stroke rates of 38 and above run more smoothly through the chain mechanism.
All the best,
Xeno
To purchase a WaterRower got to www.waterrower.com make sure you add that you want a Xeno Muller workout DVD.
On Sun, Nov 2, 2008 at 7:37 PM, wrote:
I love my WaterRower.
Today I had a side by side comparison of the WaterRower and the Concept2 at a regatta here in Newport Beach, called NARF (Newport Autumn Rowing Festival).
Here are a few reasons why I enjoy the WaterRower:
1. The WaterRower is made out of wood and the design is pleasing to the eye.
2. You have a clear view of the scenery, because there is no huge flywheel sitting ahead of the foot board. This makes TV viewing easy and face to face rowing with a partner more comfortable.
3. The seat is form fitting and comfortable, no need for a seat pad or folded towel to keep the rear from getting soar.
4. The handle is softer to the touch and therefore kinder on the finger joints.
5. The belt mechanism is quiet, whereas the concept2 chain noise is loud and metalic. 6. The water sound is quieter and kinder to the ears than the whistle of the C2 flywheel. This makes rowing at home more social with non rowing family members.
7. The connection at the beginning of the rowing stroke (catch) is smoother on the WaterRower than on the C2.
8. The resistance on the WaterRower is more evenly spread out through the stroke, from catch to finish, than on the C2, where you find the resistance of the finish running out, unless you really keep the acceleration going to the point that it does not feel like real rowing anymore.
9. I enjoy the horizontal track on the WaterRower, instead of the slight slope that the Concept2 has, which makes over compressing the knees more likely.
I am very excited about rowing the WaterRower.
To Concept2's defense, stroke rates of 38 and above run more smoothly through the chain mechanism.
All the best,
Xeno
To purchase a WaterRower got to www.waterrower.com make sure you add that you want a Xeno Muller workout DVD.
On Sun, Nov 2, 2008 at 7:37 PM,
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Nov 21, 2008
Better Resolution Olympic Gold Medal Race
Better resolution video on youtube for the Olympic gold medal race.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 20, 2008
The Benefits of Indoor Rowing
The Benefits of Indoor Rowing
Exercise is good, in any form. But there are some forms that score head and tail over the others, and rowing, or more specifically indoor rowing, is one of them. If there ever was a complete body workout in one exercise, it’s rowing. It looks as if it’s just the arms that are getting a workout, but no, that’s not true at all. A surprising fact about rowing that not many people are aware of is that, contrary to popular belief, this exercise works your legs more than your hands – an indoor rower offers your legs three times more work than your arms. Rowing is a great workout for people of all ages, and here’s why:
It’s not weight-bearing: Rowing, unlike jogging or walking, does not put additional strain on your lower limbs, but still exercises your legs like running does. This prevents wear and tear on your knees, lower limbs and other joints, a side effect that appears when you jog regularly over a long period of time.
It exercises your whole body: Rowing offers you the double benefits of a cardiovascular workout and strength training all rolled into one. It exercises all the major muscle groups in your body. You get a complete workout with just one machine.
It’s safe for people of all ages: Rowing can be done as gently or as vigorously as you choose, which is why it’s a great exercise even for people who’re not in the prime of their life. Older people, especially those who have knee trouble, find it more convenient and less stressful than walking.
It’s great for rehab: People who have undergone a major knee surgery find rowing a safe and low-impact, yet energetic workout during rehab when they must exercise without stressing their knees. Rowing also helps smokers who have quit the habit to exercise their lungs and thus undo the damages caused by years of smoking.
It helps you lose weight: Because it’s a complete exercise, it helps you lose those unwanted pounds and also tones your body.
It’s an all-weather activity: You don’t have to worry about rain or shine; all you need is an indoor rowing machine and you’re good to go. Work out at any time of the day according to your convenience.
By-line:
This article is contributed by Sarah Scrafford, who regularly writes on the topic of Online EKG Programs. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.
Exercise is good, in any form. But there are some forms that score head and tail over the others, and rowing, or more specifically indoor rowing, is one of them. If there ever was a complete body workout in one exercise, it’s rowing. It looks as if it’s just the arms that are getting a workout, but no, that’s not true at all. A surprising fact about rowing that not many people are aware of is that, contrary to popular belief, this exercise works your legs more than your hands – an indoor rower offers your legs three times more work than your arms. Rowing is a great workout for people of all ages, and here’s why:
It’s not weight-bearing: Rowing, unlike jogging or walking, does not put additional strain on your lower limbs, but still exercises your legs like running does. This prevents wear and tear on your knees, lower limbs and other joints, a side effect that appears when you jog regularly over a long period of time.
It exercises your whole body: Rowing offers you the double benefits of a cardiovascular workout and strength training all rolled into one. It exercises all the major muscle groups in your body. You get a complete workout with just one machine.
It’s safe for people of all ages: Rowing can be done as gently or as vigorously as you choose, which is why it’s a great exercise even for people who’re not in the prime of their life. Older people, especially those who have knee trouble, find it more convenient and less stressful than walking.
It’s great for rehab: People who have undergone a major knee surgery find rowing a safe and low-impact, yet energetic workout during rehab when they must exercise without stressing their knees. Rowing also helps smokers who have quit the habit to exercise their lungs and thus undo the damages caused by years of smoking.
It helps you lose weight: Because it’s a complete exercise, it helps you lose those unwanted pounds and also tones your body.
It’s an all-weather activity: You don’t have to worry about rain or shine; all you need is an indoor rowing machine and you’re good to go. Work out at any time of the day according to your convenience.
By-line:
This article is contributed by Sarah Scrafford, who regularly writes on the topic of Online EKG Programs. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 19, 2008
WaterRower rowing machine, here is another reason I enjoy rowing it.
I am drawn to use the waterrower, because it feels gentler on the body and the ears in comparison to other rowing machines. You can have a hard workout, but if you wish a lighter paddle at lower rates the strokes feel more connected through the finish then wind resistance machines.
Learn more here...
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 16, 2008
Rowing for wellness and the reasons for this blog.
Hello readers,
My name is Xeno Muller. I am 36 years old, married and father of four children. I live in Southern California, Costa Mesa to be exact. I run an indoor rowing studio, called the Iron Oarsman, sell indoor rowing workout DVDs and I coach on the water.
My rowing background goes all the way back to when I was 13 years old. My first strokes were taken on the Seine river in France. Six years later, I rowed for Brown and competed at three Olympics. In 1992, I almost made the finals in the men's single scull, but missed qualifying by half a boat length. In 1996, I made it and won gold in the single scull. In 2000, I returned from Australia with silver.
There is plenty more to write about myself, but the point of this blog is to further help people achieve there personal goals. After five years running the Iron Oarsman, I gained a lot more perspective about rowing and its beneftis, which goes way beyond the competitive aspect of the sport.
99% of our members at the Iron Oarsman, have never rowed on the water. I learned of their personal reasons and motivations, as to why they started working out with us. In this blog, I will write about training for competition, but also on rowing's health/therapeutic & wellness benefits.
In my opinion rowing is still completely unknown to the rest of the world. Yet so many would love to row to feel better and improve their quality of life without ever planning to compete in their life time.
I am looking forward to doing research and blogging here on Row2K.
So for now I wish you a great fall/spring depending hemisphere.
All the best, Xeno www.ironoarsman.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 14, 2008
Come row a WaterRower at our Indoor Rowing Studio afterwards you can walk along the Pacific Ocean.
Hello Rowers,You might want to come visit the Iron Oarsman and row a WaterRower.
I took these pictures last night with my IPHONE. It so happens that the lighting was just perfect for the lower photo resolution of the IPHONE.
See you soon here in Southern California.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 11, 2008
The latest with my WaterRower rowing machine on youtube.
On Youtube
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Breathing technique while rowing.
Hello Rowers,
It came to my attention that breathing technique is not a commonly understood in rowing.
I had two Olympic coaches, Harry Mahon, and Marty Aikten. They were respectively from New Zealand and Australia.
Harry and Marty taught me to row effortlessly.
Here is in words what such rowing technique is: At the catch ready to engage the leg drive, the upper body is at a "forward body angle" with the lower back supported so that the tilt occurs by hinging at the hip joint. The shoulders are set forward relaxed, arms are straight at the elbow, handle held in the finger tips. The head neck and back form an ergonomic line. The shins are vertical, and for most the ball of the foot is connected to the foot board, while the heels are off the board.
The drive is started through the legs, the heels descend onto the foot board as soon as the first quarter of the seat travels on the track. The body angle starts engaging the swing in the last quarter of the leg drive, when the legs are the most powerful and the seat travels the least. Engaging the upper body swing in the last quarter of the leg drive is key to being able to lever the short yet powerful travel of the seat/body.
The finish position has a supported lower back. The upper body is slightly beyond vertical. The forearms are parallel to the ground/water. Wrists are flush with the back of the hand, forearm, and first two row of knuckles. Chest is "out" because throughout the entire stroke cycle the back is ALWAYS supported. The handle travels to the body through the CONTRACTION of the latissimus muscle.
Recovery has the entire body relaxed. Hands travel away from the chest. Arms and upper body REST on the handle of the oars or the handle of the rowing machine. As the arms straighten out at the elbow, the shoulders and then the upper body follow, HINGING at the HIP JOINT. The knees stay straight until the hamstrings feel engaged, the rolling back into the catch occurs because of the contraction of the hamstring, AND NOT THE contraction of the hip flexor.
Key to efficient rowing is to HANG off the leg drive, letting the legs do the work, while the shoulders and arms hang straight.
Therefore breathing is key to the above technique: Absolute relaxation occurs through exhaling. With lose lungs, hanging of the leg drive is natural. As the acceleration progresses and the upper body swings OPEN the lungs fill with air and provide a strong finish position.
At higher intensity the breathing is doubled up.
Some rowers breath in on the recovery and exhale at the finish. This leads to a shorter stroke length and early use of the upper body. A the finish when exhaling the posture "crumbles" on the lower back, and usually knees buckle, instead of staying straight to connect through the foot board.
That is it for now.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 8, 2008
The sound of water, beautiful to listen to and quiet enough for family life.
This afternoon I "went" for a row in my living room. I wheeled my WaterRower next to the TV as my children and wife were watching Dancing with the Stars. The sound of the water swishing around, as I was rowing, created a peaceful white noise. Before, when I used a rowing machine with loud air resistance, I had to find a place different from our home's common area. I didn't like missing out on family time.
I like a daily routine, which encompasses two workouts. In the morning, I run a class at our indoor rowing gym, The Iron Oarsman. Later in the day, at home, I jump on my WaterRower for a tranquil 10 kilometer row. This daily workout rhythm makes me feel great and gives me a peaceful state of mine.
I absolutely love how I can simultaneously be with my family and push stroke after stroke enjoying my workout on the WaterRower.
Here is the information for WaterRower.
Story in a British newspaper.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
SKYPE ready to coach.
Hello Rowers,
I am SKYPE ready anywhere there is cellphone reception. I am the proud owner of a G3 internet adapter for my computer. All you need is a webcam, internet connection, earphones, computer, and the FREE to download SKYPE software for PC and MAC.
My coaching fee is $40 for 15 minutes.
Make your appointment today at xeno@ironoarsman.com
Check out the monthly training program subscription that I have at www.ironoarsman.com and the indoor rowing workout DVDs.
See you soon.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 6, 2008
Vertigo, inner ear problems, while exercising on a stationary rowing machine.
Hello Rowers and Fitness People who enjoy rowing indoors.
Rowing machines are great, but not all are built the same.
Most rowing machines have a track on which the seat rolls back and forth. That track is either built with a slope or horizontal to the ground.
If you are a person who suffers of inner ear problems / vertigo you might want to consider a rowing machine that has a horizontal track. The WaterRower has a LEVEL/horizontal track. This means that the head and body movement glides back and forth following a level surface. The Concept2 rowing machine is built with a few degrees of slope added to the track. Although it is a minor elevation difference, it is significant for people who have inner ear problems / vertigo. The constant change in height and back and forth movement makes handling the motion of rowing more difficult.
In my opinion a level track is better for people who suffer of inner ear problems and balance problems.
Xeno
Rowing machines are great, but not all are built the same.
Most rowing machines have a track on which the seat rolls back and forth. That track is either built with a slope or horizontal to the ground.
If you are a person who suffers of inner ear problems / vertigo you might want to consider a rowing machine that has a horizontal track. The WaterRower has a LEVEL/horizontal track. This means that the head and body movement glides back and forth following a level surface. The Concept2 rowing machine is built with a few degrees of slope added to the track. Although it is a minor elevation difference, it is significant for people who have inner ear problems / vertigo. The constant change in height and back and forth movement makes handling the motion of rowing more difficult.
In my opinion a level track is better for people who suffer of inner ear problems and balance problems.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 4, 2008
Reflection on rowing by a great friend of mine.
Hi Xeno,
Row. row and rowing more will definitely improve your health ie, weight loss, lower blood pressure, help to regulate blood glucose in the normal range, improve upper and lower body strength and flexibility, improve balance,improve circulation by developing new capillary beds and pumping action of the heart and as with most aerobic exercises it stimulates the release brain neurotransmitters that give us a natural feeling of well being ... you feel GREAT! These are all the benefits I have experienced since I started to row 3 years ago. Improvement in my self confidence as I relate to the world is another significant benefit that has occurred as a result of rowing.
Rowing is a very flexible sport accommodating those folks that just want to maintain and improve their health to the competitive elite rowers. Rowing is a complete body workout with minimal force application to the major weight bearing joints of the body . Everyone should try rowing to see if they like it!
Rowing on the water is ultimate goal for me . Rowing a single shell , a double or a quad is an art form as well as a sport that is not matched by any other sport. It is beautiful to watch the rower, the shell ,the oars , the water and the intertwined relationship between them .....it is absolutely thrilling!
Training on an ergometer has helped hundreds of rowers improve their rowing skills. I have trained only on the C2 and it has done a great job of improving my rowing skills. However, rowing the Waterower at NARF gave me the inspiration that this new ergometer would be ideal for home use for myself and my wife who is not a rower yet. I like all of its features and how it feels during the catch and drive. I will discuss the details in the next day or two.
Sincerely,
P.
Row. row and rowing more will definitely improve your health ie, weight loss, lower blood pressure, help to regulate blood glucose in the normal range, improve upper and lower body strength and flexibility, improve balance,improve circulation by developing new capillary beds and pumping action of the heart and as with most aerobic exercises it stimulates the release brain neurotransmitters that give us a natural feeling of well being ... you feel GREAT! These are all the benefits I have experienced since I started to row 3 years ago. Improvement in my self confidence as I relate to the world is another significant benefit that has occurred as a result of rowing.
Rowing is a very flexible sport accommodating those folks that just want to maintain and improve their health to the competitive elite rowers. Rowing is a complete body workout with minimal force application to the major weight bearing joints of the body . Everyone should try rowing to see if they like it!
Rowing on the water is ultimate goal for me . Rowing a single shell , a double or a quad is an art form as well as a sport that is not matched by any other sport. It is beautiful to watch the rower, the shell ,the oars , the water and the intertwined relationship between them .....it is absolutely thrilling!
Training on an ergometer has helped hundreds of rowers improve their rowing skills. I have trained only on the C2 and it has done a great job of improving my rowing skills. However, rowing the Waterower at NARF gave me the inspiration that this new ergometer would be ideal for home use for myself and my wife who is not a rower yet. I like all of its features and how it feels during the catch and drive. I will discuss the details in the next day or two.
Sincerely,
P.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 3, 2008
Understanding Training Intensity In Rowing
Hello,
Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.
Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:
[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.
For example for me that would be
[178-36]X.78+36= 146.
Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.
Ok?
Xeno
Consider rowing a waterrower at: www.waterrower.com
Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.
Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:
[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.
For example for me that would be
[178-36]X.78+36= 146.
Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.
Ok?
Xeno
Consider rowing a waterrower at: www.waterrower.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 2, 2008
Side By Side Comparison WaterRower And Concept2
Hello Rowers
I love my WaterRower.
Today I had a side by side comparison of the WaterRower and the Concept2 at a regatta here in Newport Beach, called NARF (Newport Autumn Rowing Festival).
Here are a few reasons why I enjoy the WaterRower:
1. The WaterRower is made out of wood and the design is pleasing to the eye.
2. You have a clear view of the scenery, because there is no huge flywheel sitting ahead of the foot board. This makes TV viewing easy and face to face rowing with a partner more comfortable.
3. The seat is form fitting and comfortable, no need for a seat pad or folded towel to keep the rear from getting soar.
4. The handle is softer to the touch and therefore kinder on the finger joints.
5. The belt mechanism is quiet, whereas the concept2 chain noise is loud and metalic. 6. The water sound is quieter and kinder to the ears than the whistle of the C2 flywheel. This makes rowing at home more social with non rowing family members.
7. The connection at the beginning of the rowing stroke (catch) is smoother on the WaterRower than on the C2.
8. The resistance on the WaterRower is more evenly spread out through the stroke, from catch to finish, than on the C2, where you find the resistance of the finish running out, unless you really keep the acceleration going to the point that it does not feel like real rowing anymore.
9. I enjoy the horizontal track on the WaterRower, instead of the slight slope that the Concept2 has, which makes over compressing the knees more likely.
I am very excited about rowing the WaterRower.
To Concept2's defense, stroke rates of 38 and above run more smoothly through the chain mechanism.
All the best,
Xeno
To purchase a WaterRower got to www.waterrower.com make sure you add that you want a Xeno Muller workout DVD.
On Sun, Nov 2, 2008 at 7:37 PM, wrote:
I love my WaterRower.
Today I had a side by side comparison of the WaterRower and the Concept2 at a regatta here in Newport Beach, called NARF (Newport Autumn Rowing Festival).
Here are a few reasons why I enjoy the WaterRower:
1. The WaterRower is made out of wood and the design is pleasing to the eye.
2. You have a clear view of the scenery, because there is no huge flywheel sitting ahead of the foot board. This makes TV viewing easy and face to face rowing with a partner more comfortable.
3. The seat is form fitting and comfortable, no need for a seat pad or folded towel to keep the rear from getting soar.
4. The handle is softer to the touch and therefore kinder on the finger joints.
5. The belt mechanism is quiet, whereas the concept2 chain noise is loud and metalic. 6. The water sound is quieter and kinder to the ears than the whistle of the C2 flywheel. This makes rowing at home more social with non rowing family members.
7. The connection at the beginning of the rowing stroke (catch) is smoother on the WaterRower than on the C2.
8. The resistance on the WaterRower is more evenly spread out through the stroke, from catch to finish, than on the C2, where you find the resistance of the finish running out, unless you really keep the acceleration going to the point that it does not feel like real rowing anymore.
9. I enjoy the horizontal track on the WaterRower, instead of the slight slope that the Concept2 has, which makes over compressing the knees more likely.
I am very excited about rowing the WaterRower.
To Concept2's defense, stroke rates of 38 and above run more smoothly through the chain mechanism.
All the best,
Xeno
To purchase a WaterRower got to www.waterrower.com make sure you add that you want a Xeno Muller workout DVD.
On Sun, Nov 2, 2008 at 7:37 PM,
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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