Oct 8, 2005

Good advice from Runnersweb.com

"I made it through my workout; therefore I ate and drank enough. "

There is a big difference between what is optimal and what you can get by on.
I often see athletes gravitate towards the latter. Dehydration raises
heart rate and lowers endurance. Glycogen depletion leaves you with
little energy for high intensity work. Not eating or drinking enough
degrades your performance. You may be able to complete the work out,
but you could have pushed harder, gone faster, and accomplished more if
you had followed a good fueling and hydration plan. The longer your
training session, the more important this becomes.

"Close enough is good enough."

Training requires precision. For example,
the difference between a good aerobic capacity workout and a
non-productive one can be a few heartbeats and seconds. In order for
adaptation to occur, the body has to have a new stress level placed on
it. This means breaking new ground. If you apply the same level of
stress, or less, you will not get faster. The nearer you are to your
goal race, and as work out intensity goes up, the more important this
becomes. Athletes are often surprised when I tell them their workout
did not accomplish much because they were slightly below or even above
where they should have been. They may have worked hard and were very
fatigued, but did not have that last little push that to take them to
the next level.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 5, 2005

Circuit Training Story!

Posted: October 6, 2005


Science of Sport: What I Learned About Training From Uncle Bud


By Owen Anderson, Ph. D. (Copyright © 2004-2005)


When you are young, it is not necessary to have an idol. Sometimes, though, it helps.


At the age of 12, my cynosure was my uncle Bud. Technically, his name was Raymond J. Anderson, but Bud was better, like new growth, sprouting.


I loved him because of his approving smile, because he listened to me, asked me what I really wanted to do. He was 20 years more into the salad than my dad and stood in nicely for my uninterested brother.


He broke my heart at a baseball game when he said I had a slow swing, but I figured it was just like the game - he got two more strikes. When he asked if I would work on his farm during the summer, I changed instantly from a useless kid into a happy hand.


Drenched daily by the Iowa sun, my skin turned the color of cork. I walked the bean fields searching for errant corn, marched the maize meadows for eloping soy. I drove the Farmall and John Deere, dug post holes, cleaned out silos. I hand-milked the cows at 12-hour intervals, probed beneath surprisingly vicious chickens for warm brown eggs, poured fresh milk into troughs for frenzied pigs. Bud and I took 15-minute naps on the porch after ham-sandwich lunches and checked the box on the gravel road each afternoon for the Des Moines Register, our only - rather feeble - connection to the world outside our viridescent parabola of grain.


I didn't learn about the loft in the barn until August, when the hay, goldening in the field, became just crisp enough for Bud's blades. Bud showed me how to climb the ladder built into the interior wall and taught me to place my hands on the rim of the single, square loft entry so that I could vault into the warm, hazy, dry-grass-scented space, somehow avoiding what seemed to be an inevitable 30-foot plummet right back to the bottom.


When Bud went to Storm Lake for supplies, I pushed bales around until I had three hay-walled rooms set up in my newfound mansard - a library, with assorted dime football novels arranged on a straw shelf, an entertainment center to host the Johnson girls when they visited from the adjacent farm, and a hidden vault into which I could retreat on bad days, accompanied by a few barn cats and an occasional, extremely wary rat. This sepulcher, entered only by means of a hidden tunnel, was an especially good place to be when Bud was entertaining thoughts about undertaking certain, particularly odious jobs - like a thorough cleaning of the chicken coop.


Surprisingly, my hideaway became the venue for my first lesson about physical training. Early one morning, my friend Dean arrived at Bud's place, a tell-tale sign that hard work was about to take place. Bud instructed us to take positions in the loft, and soon he drove the first wagon-load of hay into the yard below. Dean was a bit top-heavy, and so it fell upon me to race down to the wagon, lower a large vise-like apparatus with two claws onto a huge mass of hay, and then rush back up the ladder and into the loft, in time to help Dean pull the hay conglomerate, by means of ropes and pulleys through an upper-story window and thus into our alcove. The hay was guided into position, the claws released, the vise sent back down, and I madly scrambled down the ladder in order to re-encounter the strange device in the wagon. The number of reps of this activity appeared to be infinite, given Bud's penchant for prolonged work and the large amount of land he had set aside for hay. In short, I spent several days rushing back and forth, climbing and descending, attaching and un-attaching, until the loft was nearly full and my three rooms were obliterated.


Yes, it was my first circuit workout; I was moving from place to place, engaging in a series of different exertions. The effect on my fitness was immediate. Suddenly, I began covering the one-mile trail to the pasture in record time, and Bud's jaw dropped one day when he saw me sprint out to seize the Register. I had become both very fatigue-proof and very fast.


Of course, I had no idea that my wagon-to-loft circuit training was responsible for transforming me, but transform me it did. Several years ago, when I read a scientific study which linked circuit training with improvements in lactate threshold, I instantly recalled the circuits I carried out for Bud and understood for the first time what had happened to me during that unforgettable summer.


I have been a huge fan of circuits ever since. They are interesting, fun workouts to complete, and the scientific research suggests that - in addition to lifting lactate threshold - circuits may also improve running economy, enhance fatigue-resistance, promote strength, and even volumize vVO2max. With so many positive effects, circuit training is a great way to begin one's overall training program (with about two circuit sessions per week for four to six weeks). Strange as it may seem to many runners, circuits make more sense than just going out and running miles during the early phases of your training.


Yes, I love "wimpy" circuit workouts, during which various parts of the body are tweaked in succession, giving specific muscle groups a bit of a break between challenges. For example, an upper-body exertion might be followed by a lower-body effort, followed by a core maneuver, followed by a running segment, and so on, so that any one group of specific muscles gets some recovery time within each circuit. Such combinations, although somewhat simpering, have certainly been linked with strong advances in fitness, and so we can't throw them away.


However, raw, intense, searing fatigue is one of the very best stimulators of fitness advancement, and so I also love the red-hot circuits which hit a particular muscle group, especially a collection of sinews which are really important for running, over and over again. For example, it's cool to hit squats, followed by lunges, followed by step-ups, followed by squats with presses, followed by a challenging 800-meter run, within a ciruit. Yes, the quads and hammies will protest a lot. But - their cries will turn into sweet music on race day. Their muscle fibers will be packed with mitochondria, buffers, and aerobic enzymes, the kinds of things which make fatigue go away during races. They'll also be controlled by a nervous system which knows how to recruit just the right collections of motor units for efficient running when fatigue is on the near-horizon.


The specific details of circuit training, including the exact exercises to utilize and the numbers of reps and circuits to complete, have been covered in various issues of Running Research News. To learn more about circuit work, simply visit our brand-new web site (see the URL below) and plug the word "circuit" into the Search-Archive box. You'll find the key articles you need to circuit-train properly. And when you PR in an upcoming race after carrying out several weeks of circuit training, please don't thank me - simply offer a benediction to Bud.


P. S. The RRN business office has autorized me to tell you that anyone who spends $100 or more in our new on-line store between now and October 15 will receive, absolutely free, one of our Malibu Running Camp T-Shirts. That's a deal which is hard to pass up, especially since my daughter, Sasha Balfany, designed the shirts so beautifully. The shirts can also be autographed, upon request. To visit the store, simply go to our web site and click on the STORE button. You'll find lots of things to help your running.


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

Oct 3, 2005

Rowing to equip an ER in the UK

3 October 2005

DAD PUTS OAR IN FOR HOSPITAL

A BIG-HEARTED dad raised £5000 for a hospital - after roping in Reporting Scotland newswoman Jackie Bird to help out.


David Collie's twin daughters Rachel and Louise spent 10 weeks in special care at Glasgow's Princess Royal Maternity unit after being born three months prematurely.


David, of Rutherglen, near Glasgow, set up a rowing machine at East Kilbride's shopping centre.


And dozens of shoppers rowed more than 70,000 miles in six hours to raise the cash towards a new incubator.


Civil servant David, 53, said: "I have met Jackie a few times and got to know that she was really sporty. So I plucked up the courage to ask her if she'd come along and row.


"She was great. She held the girls and wished us well with our efforts. She wasn't a bad rower either."


Advertisement



David added: "Without the equipment in the hospital's care unit, my girls wouldn't be here today. We are very lucky that they made it through.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 28, 2005

One of a very few indoor rowing sites!

http://www.chicagoindoorrowing.com/
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 15, 2005

Sept. 15th, 2005 G.E.T. Junior Conditioning Program

9/15/05 13:15

Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170


After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13

3292m Watts 137


Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters


Last fifteen minute piece was 22-24-20



Erin 157-2:29 166-2:34 169-2:33

2944 meters Watts 98

one leg alternating for ten minutes 2:41 2756 meters


HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.


Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16

3175m Watts 122.9 3101 meters


Claudia 2:11 no Heart Rate 2:10 2:06

3466 m Watts 159. 3109


Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.


Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.


Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.


Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.


Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.


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

Oct 8, 2005

Good advice from Runnersweb.com

"I made it through my workout; therefore I ate and drank enough. "

There is a big difference between what is optimal and what you can get by on.
I often see athletes gravitate towards the latter. Dehydration raises
heart rate and lowers endurance. Glycogen depletion leaves you with
little energy for high intensity work. Not eating or drinking enough
degrades your performance. You may be able to complete the work out,
but you could have pushed harder, gone faster, and accomplished more if
you had followed a good fueling and hydration plan. The longer your
training session, the more important this becomes.

"Close enough is good enough."

Training requires precision. For example,
the difference between a good aerobic capacity workout and a
non-productive one can be a few heartbeats and seconds. In order for
adaptation to occur, the body has to have a new stress level placed on
it. This means breaking new ground. If you apply the same level of
stress, or less, you will not get faster. The nearer you are to your
goal race, and as work out intensity goes up, the more important this
becomes. Athletes are often surprised when I tell them their workout
did not accomplish much because they were slightly below or even above
where they should have been. They may have worked hard and were very
fatigued, but did not have that last little push that to take them to
the next level.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 5, 2005

Circuit Training Story!

Posted: October 6, 2005


Science of Sport: What I Learned About Training From Uncle Bud


By Owen Anderson, Ph. D. (Copyright © 2004-2005)


When you are young, it is not necessary to have an idol. Sometimes, though, it helps.


At the age of 12, my cynosure was my uncle Bud. Technically, his name was Raymond J. Anderson, but Bud was better, like new growth, sprouting.


I loved him because of his approving smile, because he listened to me, asked me what I really wanted to do. He was 20 years more into the salad than my dad and stood in nicely for my uninterested brother.


He broke my heart at a baseball game when he said I had a slow swing, but I figured it was just like the game - he got two more strikes. When he asked if I would work on his farm during the summer, I changed instantly from a useless kid into a happy hand.


Drenched daily by the Iowa sun, my skin turned the color of cork. I walked the bean fields searching for errant corn, marched the maize meadows for eloping soy. I drove the Farmall and John Deere, dug post holes, cleaned out silos. I hand-milked the cows at 12-hour intervals, probed beneath surprisingly vicious chickens for warm brown eggs, poured fresh milk into troughs for frenzied pigs. Bud and I took 15-minute naps on the porch after ham-sandwich lunches and checked the box on the gravel road each afternoon for the Des Moines Register, our only - rather feeble - connection to the world outside our viridescent parabola of grain.


I didn't learn about the loft in the barn until August, when the hay, goldening in the field, became just crisp enough for Bud's blades. Bud showed me how to climb the ladder built into the interior wall and taught me to place my hands on the rim of the single, square loft entry so that I could vault into the warm, hazy, dry-grass-scented space, somehow avoiding what seemed to be an inevitable 30-foot plummet right back to the bottom.


When Bud went to Storm Lake for supplies, I pushed bales around until I had three hay-walled rooms set up in my newfound mansard - a library, with assorted dime football novels arranged on a straw shelf, an entertainment center to host the Johnson girls when they visited from the adjacent farm, and a hidden vault into which I could retreat on bad days, accompanied by a few barn cats and an occasional, extremely wary rat. This sepulcher, entered only by means of a hidden tunnel, was an especially good place to be when Bud was entertaining thoughts about undertaking certain, particularly odious jobs - like a thorough cleaning of the chicken coop.


Surprisingly, my hideaway became the venue for my first lesson about physical training. Early one morning, my friend Dean arrived at Bud's place, a tell-tale sign that hard work was about to take place. Bud instructed us to take positions in the loft, and soon he drove the first wagon-load of hay into the yard below. Dean was a bit top-heavy, and so it fell upon me to race down to the wagon, lower a large vise-like apparatus with two claws onto a huge mass of hay, and then rush back up the ladder and into the loft, in time to help Dean pull the hay conglomerate, by means of ropes and pulleys through an upper-story window and thus into our alcove. The hay was guided into position, the claws released, the vise sent back down, and I madly scrambled down the ladder in order to re-encounter the strange device in the wagon. The number of reps of this activity appeared to be infinite, given Bud's penchant for prolonged work and the large amount of land he had set aside for hay. In short, I spent several days rushing back and forth, climbing and descending, attaching and un-attaching, until the loft was nearly full and my three rooms were obliterated.


Yes, it was my first circuit workout; I was moving from place to place, engaging in a series of different exertions. The effect on my fitness was immediate. Suddenly, I began covering the one-mile trail to the pasture in record time, and Bud's jaw dropped one day when he saw me sprint out to seize the Register. I had become both very fatigue-proof and very fast.


Of course, I had no idea that my wagon-to-loft circuit training was responsible for transforming me, but transform me it did. Several years ago, when I read a scientific study which linked circuit training with improvements in lactate threshold, I instantly recalled the circuits I carried out for Bud and understood for the first time what had happened to me during that unforgettable summer.


I have been a huge fan of circuits ever since. They are interesting, fun workouts to complete, and the scientific research suggests that - in addition to lifting lactate threshold - circuits may also improve running economy, enhance fatigue-resistance, promote strength, and even volumize vVO2max. With so many positive effects, circuit training is a great way to begin one's overall training program (with about two circuit sessions per week for four to six weeks). Strange as it may seem to many runners, circuits make more sense than just going out and running miles during the early phases of your training.


Yes, I love "wimpy" circuit workouts, during which various parts of the body are tweaked in succession, giving specific muscle groups a bit of a break between challenges. For example, an upper-body exertion might be followed by a lower-body effort, followed by a core maneuver, followed by a running segment, and so on, so that any one group of specific muscles gets some recovery time within each circuit. Such combinations, although somewhat simpering, have certainly been linked with strong advances in fitness, and so we can't throw them away.


However, raw, intense, searing fatigue is one of the very best stimulators of fitness advancement, and so I also love the red-hot circuits which hit a particular muscle group, especially a collection of sinews which are really important for running, over and over again. For example, it's cool to hit squats, followed by lunges, followed by step-ups, followed by squats with presses, followed by a challenging 800-meter run, within a ciruit. Yes, the quads and hammies will protest a lot. But - their cries will turn into sweet music on race day. Their muscle fibers will be packed with mitochondria, buffers, and aerobic enzymes, the kinds of things which make fatigue go away during races. They'll also be controlled by a nervous system which knows how to recruit just the right collections of motor units for efficient running when fatigue is on the near-horizon.


The specific details of circuit training, including the exact exercises to utilize and the numbers of reps and circuits to complete, have been covered in various issues of Running Research News. To learn more about circuit work, simply visit our brand-new web site (see the URL below) and plug the word "circuit" into the Search-Archive box. You'll find the key articles you need to circuit-train properly. And when you PR in an upcoming race after carrying out several weeks of circuit training, please don't thank me - simply offer a benediction to Bud.


P. S. The RRN business office has autorized me to tell you that anyone who spends $100 or more in our new on-line store between now and October 15 will receive, absolutely free, one of our Malibu Running Camp T-Shirts. That's a deal which is hard to pass up, especially since my daughter, Sasha Balfany, designed the shirts so beautifully. The shirts can also be autographed, upon request. To visit the store, simply go to our web site and click on the STORE button. You'll find lots of things to help your running.


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

Oct 3, 2005

Rowing to equip an ER in the UK

3 October 2005

DAD PUTS OAR IN FOR HOSPITAL

A BIG-HEARTED dad raised £5000 for a hospital - after roping in Reporting Scotland newswoman Jackie Bird to help out.


David Collie's twin daughters Rachel and Louise spent 10 weeks in special care at Glasgow's Princess Royal Maternity unit after being born three months prematurely.


David, of Rutherglen, near Glasgow, set up a rowing machine at East Kilbride's shopping centre.


And dozens of shoppers rowed more than 70,000 miles in six hours to raise the cash towards a new incubator.


Civil servant David, 53, said: "I have met Jackie a few times and got to know that she was really sporty. So I plucked up the courage to ask her if she'd come along and row.


"She was great. She held the girls and wished us well with our efforts. She wasn't a bad rower either."


Advertisement



David added: "Without the equipment in the hospital's care unit, my girls wouldn't be here today. We are very lucky that they made it through.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 28, 2005

One of a very few indoor rowing sites!

http://www.chicagoindoorrowing.com/
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 15, 2005

Sept. 15th, 2005 G.E.T. Junior Conditioning Program

9/15/05 13:15

Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170


After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13

3292m Watts 137


Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters


Last fifteen minute piece was 22-24-20



Erin 157-2:29 166-2:34 169-2:33

2944 meters Watts 98

one leg alternating for ten minutes 2:41 2756 meters


HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.


Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16

3175m Watts 122.9 3101 meters


Claudia 2:11 no Heart Rate 2:10 2:06

3466 m Watts 159. 3109


Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.


Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.


Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.


Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.


Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.


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