An Olympic Sailor using indoor rowing to stay at the top of his game

Ben Ainslie has spent a long time being described as the rising star of British sailing. Despite still being only 25, it's pretty clear that his star is now firmly fixed in place. If his silver medal in the Laser class at the 1996 Olympics wasn't proof enough, then his gold in Sydney certainly was. Fitness training is an important aspect of every Olympic sport and sailing is no exception.

Olympic sailing requires many different aspects of fitness such as strength, aerobic fitness, muscular endurance, agility and correct body weight management. The latter point is particularly important as each Olympic sailing class has an optimum sailor weight. When Ben decided to return to Olympic sailing in January after his 'year out' of professional sailing, he only had one thing on his mind - Gold in Athens in 2004. His return on the Olympic sailing scene wasn't a total shock but his announcement that his new campaign was going to be in the Finn rather than the Laser was. Typically Laser sailors weigh 80kg (12 stone 8 lbs) and indeed a very slim-line Ben weighed just under this when he won his gold medal in Sydney 2000. Due to the extra power generated by the Finn rig the Finn sailors tend to be the 'heavyweights' on the Olympic sailing scene with a body weight of approx 98kg (15 stone 6 lbs) considered essential in order to keep the boat upright in winds of above 10 knots.

Ben's Finn campaign started in the gym where he's been working hard on his weight gain. Simply 'eating yourself heavy' isn't a viable option as strength as well as weight is an important requirement for Finn sailing. During the first three months of this year Ben hardly got his feet wet and instead spent most of his time in the gym with a typical day looking something like this:

Early morning: 90 minutes of heavy weight training in the David Lloyd gym in Southampton. Such training is exceptionally grueling and is often accompanied with light-headedness and severe muscular pain. Eating after the workout is crucial for muscle recovery and growth. As well as a diet of around 4,500 calories a day (twice that of the average person) Ben will down two or three protein powder milkshakes each day with one of these being immediately after the weight training session. Eating is an important part of the weight gain process but only to provide the necessary nutrients and energy to promote muscle growth.

Midday: Appointment with physiotherapist or masseur to help alleviate those aches and pains and reduce the risk of injury.

Early evening: 60-90 minutes of aerobic training on an Indoor Rower. Sailing downwind in a Finn is very demanding aerobically where pumping the sail requires both strength and aerobic fitness. The rowing machine is perfect for sailors to train on as it not only promotes good aerobic fitness but the pulling action is quite similar to the actual pumping action required in the boat so the correct muscles are getting trained. Concept 2 gave Ben his own Indoor Rower so as to allow him to train from home. Concept 2 has gone on to loan the Royal Yachting Association a further 15 rowing machines as part of their sponsorship of RYA Team GBR through until Athens.

This typical training day for Ben Ainslie is repeated five days a week. This is now coupled with extensive time on the water where Ben is getting to grips with his new class of dinghy. Things are starting to look bright for Ben's 2004 dream of another Olympic gold medal in Athens: the body weight and strength are rapidly increasing and aerobic fitness is improving all the time. As well as winning the European championships in the Finn class, just last week he won the Finn Gold Cup, the first time it's been won by a Brit since 1976.

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

Interesting comment at the end!

ANAEROBIC THRESHOLD - A RELATIVELY USELESS CONCEPT FOR COACHING



Billat, L. V. (1996). Use of blood lactate measurements for prediction of exercise

performance and for control of training: Recommendations for long-distance running.

Sports Medicine, 22, 157-175.



This article contains a very concise summary of the concept of anaerobic threshold

and how it is depicted in the literature. The implications of each individual

statement are particularly important given the pre-occupation of many coaches with

this concept. The major points of the article are discussed below. Further features

are introduced in the "Implications" section.

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

The concept of anaerobic threshold itself is not universally consistent. Long

dynamic exercise that is predominantly aerobic ranges between two extremes of

physiological dynamics resulting in very different blood lactate levels.



* At the lowest level, an exercise can be sustained for a very long time. After

2-5 min a state of overall oxidative energy supply is established where lactate

production is balanced by lactate elimination at a low level. Fat (lipid)

metabolism is the primary source of fuel. Exercise limits are mainly associated

with eventual increases in internal temperature. Potential dehydration can be

prevented by supplementation of water and substrate (carbohydrate and

electrolytes) during performance. (p. 158)

* At the highest extreme, the workload requires an additional formation and

accumulation of lactate to maintain power output. Exhaustion results through

the disturbance of the internal biochemical environment of the working muscles

and whole body caused by a high or maximal acidosis. Generally, accumulation of

lactate limits performance to periods from 30 sec to 15 min. For example, the

average time to exhaustion at the minimal velocity that elicits VO2max is 6:30

and is not correlated with the blood lactate level developed during the task.

(p. 159)



Between these two extremes are transition stages, several of which are labeled

similarly as "anaerobic threshold" or "lactate threshold." Thus, the same label is

used for different concepts and their assessment protocols which lead to different

values and training implications. Billat displays the various implications of this

confusing situation. According to a variety of "authorities," changes in blood

lactate accumulation are termed and defined differently as well as being associated

with different levels and characteristics of accumulated lactate. They are also

differentiated by the protocols used to measure them. Some examples are listed

below.



* "Onset of plasma lactate accumulation" is established as being exercise induced

levels which are 1 mM/l above baseline lactate values. [Farrel, P. E., Wilmore,

J. H., Coyle, E. F., et al. (1979). Plasma lactate accumulation and distance

running performance. Medicine and Science in Sports and Exercise, 11, 338-344.]

* "Maximal steady-state" is displayed when oxygen, heart rate, and/or treadmill

velocity produce a lactate level that is 2.2 mM/l. [Londeree, B. R., & Ames, A.

(1975). Maximal steady state versus state of conditioning. European Journal of

Applied Physiology, 34, 269-278.]

* "Onset of blood lactate accumulation" (OBLA) occurs when continuous incremental

exercise produces a lactate level of 4 mM/l. [Sjodin, B., & Jacobs, I. (1981).

Onset of blood lactate accumulation and marathon running performance.

International Journal of Sports Medicine, 2, 23-26.]

* "Individual anaerobic threshold" is the state where the increase of blood

lactate is maximal and equal to the rate of diffusion of lactate from the

exercising muscle. Values range from 2-7 mM/l. [Stegemann. H., & Kindermann, W.

(1982). Comparison of prolonged exercise tests at the individual anaerobic

threshold and the fixed anaerobic threshold of 4 mM/l. International Journal of

Sports Medicine, 3, 105-110.]

* "Lactate threshold" is the starting point of an accelerated lactate

accumulation and is usually around 4 mM/l and is expressed as %VO2max. [Aunola,

S., & Rusko, H. (1984). Reproducibility of aerobic and anaerobic thresholds in

20-25 year old men. European Journal of Applied Physiology, 69, 196-202.

* "Maximal steady-state of blood lactate level" is the exercise intensity that

produces the maximal steady-state of blood lactate level and ranges from

2.2-6.8 mM/l. [Billat, V., Dalmay, F., Antonini, M. T., et al. (1994). A method

for determining the maximal steady state of blood lactate concentration from

two levels of submaximal exercise. European Journal of Applied Physiology, 69,

196-202.



Many scientists and coaches use the label "anaerobic threshold" interchangeably

with these concepts confusing what is supposed to be a scientific coaching

principle. Just because the same label is used does not mean analogous concepts are

being discussed. Since there would be different coaching and performance

implications from each of the above concepts, the blanket use of this term will

foster many erroneous coaching prescriptions and procedures.



Lactate accumulation indicates a shift from solely oxidative to an additional

glycolytic energy supply. Lactic acid production is due to the activation of

glycolysis that is more rapid than activation of oxidative phosphorylation. This is

indicated by a steep non-linear increase of blood lactate in relation to power

output and time. That accumulation can be attributed to disparities in the rate of

lactate production and removal, even for work intensities under those which elicit

VO2max. Lactate production is not related to oxygen deficit but rather to the

increase of the glycolysis flux. (p. 159)



Lactate is produced constantly, not just during hard exercise. It may be the most

dynamic metabolite produced during exercise since its appearance exceeds that of

any other metabolite studied. The constancy of the blood lactate level means that

entry into and removal of lactate from the blood are in balance.



The turnover of lactic acid during exercise is several times greater for a given

blood lactate level than at rest. For a given blood lactate level, lactate removal

is several times greater in trained than in untrained persons.



Several factors are responsible for the lactate inflection point during graded

exercise.



* Contraction stimulates glycogenolysis and lactate production.

* Hormone recruitment affects both glycogenolysis and glycolysis.

* Recruitment of glycolytic fast-twitch fibers increases lactate production.

* Blood-flow redistribution from lactate-removing gluconeogenic tissues to

lactate-producing glycolytic tissues causes lactate levels to rise as exercise

requires continually increasing power output.



Lactate values differ according to several variables: the activity being performed,

the site from where the blood sample is taken, the environment itself (both

physical and its effect on the athlete's psychology), and the state of glycogen

stores prior to testing. Unless these variables and others, such as day-to-day

cycles in general physiology, as well as variations in test administration and

athlete performance of each test segment, can be controlled and made consistent

between test administrations it is likely that score differences will be

unreliable. The practice of attributing any observed lactate-test differences, no

matter how small, to training effects or as revealing the trained state is

extremely dubious at best.



Practical Implications



When scientists cannot agree upon a concept's definition, let alone the appropriate

label to use, as well as the appropriate method/protocol of assessment, then the

practical use of the "general implications" of the concept is foundationally

prohibited. Until this situation is clarified and discrepancies removed, field

testing for "lactate-threshold" should be avoided. There are more profitable and

useful activities for athletes and coaches to be engaged in.



Of significance to coaching is the concept itself. The common misunderstanding that

the anaerobic threshold is the state where aerobic activity is dominant and maximal

and anaerobic activity constant but "insignificant" is very prevalent. There are

few competitive activities or events where such a circumstance is desirable.



Most activities do not require all body parts to be involved in an activity at the

same intensity level. A cyclist will work the legs extremely hard but, by

comparison, the rest of the body will function comfortably in an aerobic zone of

metabolic activity. A swimmer pounding out stroke after stroke in a 1500 m race

works the arms at an intensity that employs a high level of anaerobic energy supply

but the rest of the body is "relaxed" and functioning at quite a basic aerobic

level. Even in running, in a marathon the legs work hard while the arms and upper

body "save energy." In these activities, lactate is produced by the primary working

muscles and resynthesized by the muscles engaged in mild supportive activity. Those

muscles cleanse or "sponge" out lactate so that the blood supply to the hard

working muscles is quite low in acidity when returned to those muscles. Thus, any

lactate measure is a measure of the "general functioning" of the body, not the

actual work performed by the primary sporting muscles. Differences in technique

most probably would account for a significant portion of many inter-individual

differences in lactate assessments than work levels or movement economy.



In many "aerobic" sports the actual prime mover muscle groups work at an anaerobic

level rather than aerobically as is inferred from anaerobic threshold testing. The

common perception of anaerobic threshold does not give any information or

understanding of what actually is happening in important aspects of a performance.

Even the slightest improvement in movement economy (technique) in the "anaerobic

prime movers" could make a significant difference to performance.



Of all the concepts of anaerobic-type thresholds or measures that are proposed

perhaps the maximum lactate steady-state (MLSS) is the one that is most applicable

to the field of sports. In cycling events of one hour, athletes have been measured

to "tolerate" and demonstrate sustained lactate levels in the region of 7 mM/l. In

most events where "effort" is required as part of the competitive strategy, lactate

levels will be sustained in a competitive performance in excess of the anaerobic

threshold (if one can be demonstrated). There is a much greater proportion of many

competitive performances that is more anaerobic than is generally acknowledged. If

appropriate and sane anaerobic training is ignored then an athlete will not be

trained optimally and a theoretically "best" performance will not be possible.



How can one test for maximum lactate steady state? Simply ask trained, experienced

athletes to perform a task equal to the duration of their competitive event and

they are likely to produce a performance that is close to demonstrating the MLSS.

To be sure of this, if performance intensities, usually velocities, are performed

at an increment above and below the first trial, verification should be

forthcoming. Repeating many trials usually is not necessary. Is this too simple of

a concept for complicated science? In practical circumstances it works. But since

this could be a procedure that is implemented by coaches would it be endorsed by

scientists which would seemingly remove a coach's dependence on them?



But a central perplexing question still remains: what does one get from measures of

lactate and performance? What do they tell more than is already known? If lactate

values are specific to the task/testing-protocol/event there can be no inference

beyond the observations themselves.



When two athletes with the same physiological capacities perform the same activity,

one using arms only the other using arms and legs, the performance results are

often different, particularly when energy supply is an important aspect of the task

demands. In this case, it is not the "anaerobic threshold" that differentiates the

two but the movement economies, one using more muscle mass to produce a performance

outcome. An attempt to shift the anaerobic threshold by further training of a

particular type in an hypothesized metabolic zone with appropriate heart rates is

clearly the wrong approach to solving the less-efficient athlete's problem. A skill

element change to reduce unnecessary movements would result in greater movement

economy and would shift the velocity that supports the MLSS to the right.



It is dubious to attribute shifts in anaerobic threshold values to physical

training. Given that so many variables render field tests of this phenomenon

practically unreliable, what is attributed to score differences obtained between

two tests is more of a guess than an informed judgment.



Sport scientists can produce graphs of swimmers, runners, rowers, etc. showing an

"inflection point" that occurs in a region of performance velocity. Equally, other

athletes tested with the same protocol do not show any inflection or exhibit

measures which cannot be interpreted in terms of a traditional anaerobic threshold.

A few selected demonstrations do not prove the existence of a phenomenon that can

be applied universally. The trend in field testing is rather one of more people not

demonstrating a clear "anaerobic threshold" than doing so. Complicate that further

with deciding upon which threshold protocol fits the sport from the existing array

of definitions and confusion results rather than a clearly usable training tool.



Anaerobic threshold results must be reliable, that is, capable of replication. When

a particular protocol is used for a series of periodic assessments, as is commonly

followed in "sport science testing" programs, if that protocol is altered, the

previous results cannot be used for comparison purposes. A protocol change will

produce unrelated results, often different response phenomena, and above all

different implications and interpretations. The definitions and discrepancies

listed above all originate from different testing protocols. Thus, results from one

protocol to the next, no matter how small the change is explained to be, should not

be compared. Essentially, a new database is developed.



An unavoidable dilemma. Sport scientists are ethically bound to represent the worth

of lactate testing and the inferences that are commonly proposed. This is what is

known.



1. Lactate concepts and measures are limited/specific to each testing protocol.

1. Results from one protocol cannot be used to generalize or infer values to other

testing protocols.

2. If one cannot infer from one lactate testing protocol to another then it is

illogical to generalize lactate testing results to a competitive performance.

3. It is a greater stretch of the imagination to leap conceptually from an

inferentially-limited measure under controlled conditions to the dynamic

circumstances of a competitive or practice setting.

4. At most, lactate and lactate threshold measurements reveal changes but have

limited to possibly non-existent inferential capacities about future

performances (even training performances let alone competitive performances).

5. Lactate and lactate threshold measurements can reveal that they have changed as

a result of training, but if those changes are unrelated to competitive

performances what is their value?

6. There are no national or international competitive events that reward medals

for lactate threshold changes, levels, or testing protocols.



A story. During the spring of 1996, this writer attended the ARCO Training Center

in Chula Vista, California. One day a USOC testing group had completed lactate

threshold and aerobic parameter testing sessions on the US men's heavyweight rowing

eight that was to compete later that year at the Atlanta Olympic Games.



The eight had just completed a European tour and performed worse than at any time

in the previous three years. Based on comparative racing performances, it was a

boat in trouble.



The head USOC scientist related that the members of the eight were still improving

in fitness as the measures that were taken were better than previous test results.



Despite improved "fitness measures" the eight recorded a performance that was worse

than any in the previous four Olympic Games, and compared to the boats that it had

raced during the recent European tour, it had also degraded in racing capability.

The fitness measures indicated that training was progressing satisfactorily.

Unfortunately, racing performances were declining. Training improvements in

physiological indices were negatively correlated with racing achievements. In 1994,

the eight were world champions, in 1995 world bronze medalists, and in 1996, when

they had the best testing results, were fifth out of six at the Olympic Games.



Just what is the value of lactate and lactate threshold/MLSS testing for making

coaching decisions that relate to competitive performances?

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

Rowing Across The Atlantic, WITHOUT ME!

High points? Not too many so far...

(Filed: 06/12/2005)


On Wednesday, rower James Cracknell, the double Olympic gold medalist, and Ben Fogle, the television presenter, began the gruelling 2,937-mile Atlantic Rowing Race, from La Gomera in the Canary Islands to Antigua in the West Indies. They planned to row naked to prevent clothes chafing and to cross the finish line in around 50 days. Six days on, clearly overwhelmed by the enormity of the challenge, they are wondering if they have the physical and mental stamina to complete the race. In his first dispatch from aboard their flat-pack, 23 ft boat, The Spirit of EDF Energy, Cracknell confesses they should have prepared themselves better for their ordeal...


I've got 41 blisters - hands, feet and bum. That's four more than yesterday, although some are underneath old ones, so I don't know if that counts or not. We have each been rowing two hours on and two hours off for six days now, and it has left us in absolute pieces.



'The main difficulty is doing two hours on and two hours off. Not getting more than an hour and a half's sleep for the next six weeks at any one time will be the hardest thing'

More pictures

Mentally, it has been pretty hard, too. In truth, we are finding it a lot harder than we thought. What started off as a race is now just a battle to get across.


Ben is bearing up, although he is definitely suffering and has got a lot more blisters on his hands than I have - mine are a bit more used to it. His back is also very sore, because he has not done much rowing before - certainly not as much as he would have liked before this race. But he is doing every single one of his shifts. So, as far as the teamwork side is concerned, we are coping pretty well - considering we don't know each other really.


But when one person has been up, the other person has been pretty down. There are times - say, in the middle of the night on your first shift in complete darkness - when you think: ''Why am I doing this to myself?" And when you know you have probably another 50 days of that to go, it's tough. So you need to have a lot of trust and faith in the person you are with.


High points? Well, there haven't been too many so far, and they've been far outweighed by the low points. Though last night, when I was rowing at 2am and could see all the stars in the sky - the Plough and all those things I've never really been able to see at home - that was quite nice. Also, I found a bag of Doritos I didn't realise we had at 3am this morning, when I was searching for a snack. So that was nice, too, I suppose.


Neither of us have phoned our wife or girlfriend yet - it would too depressing for them. It would be unfair to sound so down to our families, because we have put ourselves in this situation. We don't want them to know, I suppose, how hard it has been, but obviously they will know when they read this.


Because we got ready for the race only at the last minute, we didn't really have time to think about what was coming. Our first night in the boat, in this 6ft 4in cabin, was the first night of the race - which was a bit of a shocker - and we were hit by the massive realisation of what we'd done.


In one way, this is why we wanted to do it, to face the elements and test ourselves, but I wish we had been a bit more prepared mentally. For the first few days, we really doubted whether we would complete the race. I have regrets about doing it every day. But I totally believe we'll get there now, having got though this first week.


Alot of the mistakes we have made are things we should have discovered beforehand. As it is, we have found out while out here. We have had to repair our boat as we go along. We are down to our last seats and if they break, we've got no seating left. And, because the boat is so small, it is impossible to move around in. It's not very well planned.




Cracknell with crew member Ben Fogle: 'he is doing incredibly well, considering he is not a rower'

Keeping everything tidy and easy to work on is absolutely vital so that we don't waste a minute. We are suffering a bit from a lack of organisation and having packed in a hurry, so everything we want is always buried down at the bottom. It's a bit like Winston Churchill when he packed the boat to go off to Gallipoli and all the guns were at the bottom and the highly useful tea was at the top.


The most worrying moment so far was when we broke a pin - which holds the oars in - on day three. When it is really dark and windy, you can't see the waves coming. The boat will suddenly drop and you get a wall of water over the side, and the only thing that stops you flipping is your oar banging on the other side. Well, we banged and broke one of our pins and had to replace it, so we are down to two spares. So if we have two more big waves, then we could be in trouble. That would be the worst thing - to get half way across to find lack of spares means we can't finish.


And the going is slow. When it is still, as it is now, you don't feel as though you are moving anywhere. At the moment, it is really, really heavy, so we have had to chop our oars down with a saw to try to make the rowing very light, because when there is no wind you are lugging a ton through the water. At the Olympics, four of us were lugging 50 kilos through the water.


The main difficulty, I have found, is the shifts - doing two hours on and two hours off. Not getting more than an hour and a half's sleep for the next six weeks at any one time will be the hardest thing. Also, there's the sense of total isolation. Today, it is very still, the sea is very flat and there is nothing around. You can't see any other boats at all. In fact, we haven't seen any other boats for four days now. Or any wildlife - so much for Ben telling me there was loads of wildlife out here when he asked me to join him.


Ben is doing incredibly well, considering he is not a rower. I have been really impressed by him - he keeps sticking at it. I think he would be in less of a hurry to get there if I wasn't in the boat with him, but I do have competitive pride and I want people to think, "those guys have done really well".


There was one other team who did not know each other before the race, and they dropped out on day one. So I think we're doing pretty well and Ben's really risen to the challenge of rowing - although he is passed out in the cabin as I speak! We haven't had much down-time together. As I go down into the cabin, he is coming up. It's: "All right? Yep. Good. See you in two hours," and then you shut the door. I think we are going to try to make time over the next three or four days to have dinner together, perhaps for half an hour.


But we know we are in a race - we want to get to the finish as quickly as possible, so we have to keep pushing on and getting into a routine and getting used to it.


And no, we haven't actually got naked yet. Ben tried for half an hour last night, but it was too cold. So far, it has been pretty cold at night - although today it's very hot. But even when I do go naked, I will still be wearing socks and gloves - to cover up some of the blisters.


James Cracknell was speaking to Caroline Davies

www.2meninaboat.com

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

Let's vote for a British Indoor Rower Graham Benton!!!

Hi Xeno,

Hope everyone is well! If you've heard your voicemail I left on your cell phone then you'll know what this email is about.

Each year in the UK, the BBC have Sports Personality of the year programe where the public vote for their favorate sports starts and the top 6 go thru to the live final on BBC tv just before Xmas. Voting is currently taking place online where you simply vote for your favorate. 3 days ago someone voted Graham Benton and it started a chain reaction, where loads and loads of people have started voting for Graham. Voting closes this wednesday and at the rate Benton is pulling in the votes, there might be a chance he makes the final 6, so there's been a massive campain to vote for GB!

Here's the link to the page: http://news.bbc.co.uk/sport1/hi/tv_and_radio/sports_personality_2005/4353078.stm

If you wish to vote for him, simply type Graham Benton and put your email address down. Do you think any from the Iron Oarsman would be interested in voting as well? As you read on the forum he trashed the GB squad at BIRC the other week and ones are already trying to place bets on him rowing in the 2008 Olympics.

Been a busy day for me. We've just had the Welsh Indoor Championships today. I was the commentator today so no 2000m for me today! Was on the mic from 10am to 6pm. Throat is a bit sore now!

Cheers

Jon

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

SAT, GPA, and ERG SCORE!?

My erg score helped me get admitted to Brown University. My name is XENO and graduated from Brown in 1995. I was recruited for Crew after competing at the Boston Indoor Rowing World Championship in 1990.


Training and competing in indoor rowing is a widely unknown to high school students as a mean to make themselves noticed to a university admissions office. The beauty is that there is no need to know how to row on the water to become a rowing recruit for a university crew.


To this day, mainly club junior rowers know of the importance of indoor rowing as a means to get on the “A” list of university crew coaches. Yet, anyone can try. Since implementation of Title IX, women’s university rowing has seen huge growth among schools with large football programs. This leads to more athletic scholarship and university crew coaches looking beyond the regular water-rowing crowd. Crew coaches are searching for human horsepower that can easily be measured on rowing machines. Athletes in sports such as: Volleyball, basketball, water polo, cross country running, football, soccer, are perfect candidates to tackle indoor rowing. There are students on high school campuses; who do not even know that they are IVY League rowing material. These individuals are usually tall and gangly, maybe a little overweight, not so coordinated, and certainly not in the above-mentioned sports.


Indoor rowing is perfect for cross training and making varsity athletes perform better in their sport. Indoor rowing is an ultra low impact exercise which can help rehabilitate chronic injuries, such as rotator cuff problems from swimming, knee injuries from water polo, chin splints from too much running, and the list could go on for a while.




Xeno Muller

Olympic gold and silver medal winner men’s single scull rowing.

949-400-7630

www.gorow.com

muller2000@sbcglobal.net

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