Lactate Test Results

Junior 12/20/05 13:46


Alis 1.7 Lact HR 150 after 20'

2:30-2:35

1.3 Lactate HR 157 Split 2:25

Er 2:32 Lactate 2.6 35'


Alys HR 155 Lactate 1.1

Lactate HR 160 1.6 2:23

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

Indoor Rowing safer than crossing the Atlantic Ocean

'Shell shocked'

Twelve-foot shark attacks trans-Atlantic rowing boat


Posted: Tuesday December 20, 2005 9:02PM; Updated: Tuesday December 20, 2005 9:02PM

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WELLINGTON, New Zealand (AP) -- A 12-foot shark attacked the boat of a New Zealand team competing in a trans-Atlantic race on Tuesday, rocking the vessel and leaving the rowers "shell shocked."


"We were really scared," rower Tara Remington said on the Team Sun Latte Web site. "It was so aggressive and persistent, for a while we wondered if it would ever stop."


The shark battered the boat for 15 minutes, forcing Remington and teammate Iain Rudkin into the well of the 24-foot Woodvale Pairs class ocean rowing boat.


"It just kept hitting the boat, having a go at the rudder, the sea anchor and hull. We weren't sure it wasn't biting holes in the underside so we rang the support ship Aurora for advice and possible assistance," Remington said.


The support ship arrived about six hours later.


Remington and Rudkin are one of 26 teams competing in the 2,550-nautical mile Atlantic Rowing Race from the Canary Islands to Antigua.


After the support ship arrived and examined the boat, Remington and Rudkin continued, subsequently reporting that they had pulled within 8 nautical miles of the lead boat in the mixed pair division, Row4Cancer.


The New Zealand Herald newspaper said Remington and Rudkin were about 600 miles from the Canary Islands riding out a strong headwind when the attack occurred.


"The unprecedented attack continued unabated over the next 15 minutes leaving the rowers shell shocked," the Team Sun Latte Web site said.


Rudkin said on the Web site that he considered taping a flare to a cooking gas canister, "and trying to shoot it Jaws style, but thought better of it."

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

I am glad I could help!

Dear Xeno,

Hello my friend! It has been quite a while since we last spoke,

and since my experience at your camp, I have neglected to properly thank

you.

It is amazing what one can learn after the fact. Even though it

has been nearly a year since I visited the Iron Oarsman center, I still

watch the dvds of myself rowing, and every time I glean something new

from them. My coach borrowed them for a while, and he now employs some

of the key words you said in the work outs, such as "organising the

body". Costel also agrees with your overall philosophy of training for

this sport, so for him and me, your words have been nothing but a positive

reinforcement. He also was extremely happy when you said on one of the

videos that you "have great respect for that Romanian coach of yours"

which was in regards to my straight arms on the erg. I guess it

confirmed the method to his madness!

It was an honor to row on the water with you as well. Although it

was one of the most nerve-wracking experiences, ever! I did have a

great time, those drills you showed me are amazing! I became very

proficient at flipping my oars from sqare to feather and back, and rowing with

one oar in a circle is such a great method to veiw your own

stroke...but it is definately a hard and humbling drill!

All of the little tips you so generously gave me, all the stories

you told me, all the workouts you showed me paid off this summer. I

trained for the lightweight single, and at the Masters Nationals, I took

silver. When I was sitting at the start, I remember thinking, "Ok, use

everything you've learned. Think about Xeno, what would he do: he

would use everything-his brain and his body. Use your legs and FOCUS!". I

rowed the race at a 32-34, and it felt amazing. Everything clicked.

This year, I am planning on rowing in "the big leagues", Speed

Orders and the big races this summer. What I learned from you and Costel

is that I can do anything if I have heart and passion to try. (And, of

course, do exactly what my coach tells me!)

Sincerely,

Preston

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

Indoor Rowing Record in Britain

Million Metre Record

Rowers Dan Darley and Rich Dewire broke the two-man million metre world record last month as part of their preparation for the 2005 Atlantic Rowing Race. Their record-breaking row began on the morning of Sunday 6th November at 10:15am in St Katherine's Docks in London.


The initial pace was around 2:00 splits - too fast but the intention was to build up a safety margin to allow for some inevitable fading in the last day or two. The first 12 hours went by pretty quickly but from about midnight on the first day the rowing began to get quite tough and the one to two hour long shifts that each rower was doing became more and more difficult to get through.


Daybreak on day two brought some relief as the sun lifted spirits and the two went through the first third after about 23 hours. The pair made fair progress during the day to go through halfway at around 8pm that evening, averaging c. 2:06 after about 34 hours of rowing. The second night proved to be something of an ordeal - the combination of lack of sleep and fatigue really starting to take its toll - so it was with some relief that Dan and Rich greeted dawn on day three.


At least now with the bulk of the distance covered the end seemed almost in sight, even though the pair had continued to slow down - with the two thirds point being reached just inside days. The last day dragged on a bit until in the early hours of Wednesday the distance finally dropped below 100k to go, and then finally at 10:32am that day Rich rowed the last few strokes to complete the full distance in three days 17 minutes and five seconds - some four and a half hours inside the previous record.


The pair have now started the 2005 Atlantic Rowing Race. Having beaten the erg record set by a Kiwi team that won the 2003 Atlantic Race the two men are confident they are well placed to do well in this years race. You can follow their progress at http://www.atlanticprince.com.

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

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.