Dec 26, 2005

When you are in your 50ies and up this is how you can train on an indoor rowing machine

Hi Bernie

The most important training intensity to improve and maintain an excellent quality of life through rowing is to train at the AEROBIC level. This workout intensity keeps the lactic acid concentration in your blood level throughout the workout. Aerobic training is done at or below 2mmol of lactic. By rowing 45-90 minutes at the aerobic intentisy you WILL become more and more powerful. The great thing about that is you will also have trained the foundation for 2000 meter sprint racing. The aerobic energy cycle uses lactic acid to burn O2. Thus lactic acid acumulation can be slowed down and the rower can push hard longer and sprint in the last four hundred meters.
To answer your question in a more practical way:
This is how I would proceed to put in 60' minutes of rowing. Cut your workout into 4 X 15' after each piece take a couple of minutes to drink water with electrolytes mixed in. Change stroke rate every two minutes for six minutes, break the stroke down for three minutes, and repeat the stroke variation for the remaining minutes. Stroke rate can be 20-22-24, stroke break down for 3 minutes, then 24-22-20, and you are done with 15'; repeat a few times. Be careful, the longer you train per session you should consider adding carbohydrates to your drink. Not much, just enough to feed your aerobic and anaerobic engines.

I hope this advances you.
All the best
XENO
9494007630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 25, 2005

A few Olympic Gold Medal Winners Gathered On A Picture



Hello everyone,
This picture was taken in November 2004. From left to right we have Thomas Lange, two time Olympic gold medal winner in the men's single scull 1988 and 1992, his occupation is M.D. in plastic surgery and hand reconstructive surgery, in other words a true brain. Next to Thomas stands John Goodal, he is a world record holder over 100KM indoor rowing relay racing. Next to him it is me, XENO Olympic gold 1996 in the men's single scull. To my side is Marnie McBean, several Olympic gold medal winner in 1992 and 1996. To the far right is Robert Waddell, Olympic gold medal winner in the men's single scull 2000 and now grinder on the America's cup sailing boat for New Zealand.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing DVDs to improve your fitness!



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

Our Dog Yeti from GentleGentleGiantsrescue.com



This is Yeti.
I am sharing this photo because he is a very special dog from a very special place. Burt Ward a.k.a. Robin from "Batman and Robin" the sixties show is the owner of Gentle Giants Rescue in Norco, California. He and his wife Tracey safe large dogs from a certain fate. After filling out a ten page questionaire you are then invited to come adopte a gentle giant. The experience is unbelievable. Burt and Tracey are extremely passionate about helping adopting families the right dog even if it takes until midnight. So if you think about adopting a friendly gentle giant visit their website: www.gentlegiantsrescue.com.
I hope you all had a nice holiday today.
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 23, 2005

Ocean Rowing Update

We could see the whale's eyes, mouth... the barnacles on its back

(Filed: 22/12/2005)


James Cracknell, Olympic gold medalist, and Ben Fogle, television presenter, spent last week huddled in the cabin of their boat with the sea anchor down. This year, the Atlantic Rowing Race from the Canary Islands to Antigua has been plagued by the worst weather in its history and, for a week, the pair have been unable to make progress. On Tuesday, the wind began to change. Ben Fogle takes up the story with Cassandra Jardine....


We got away at midnight, but it was not until Tuesday midday that the wind finally moved to the north-east and we started to make real progress. With the wind and the sea behind us, we've increased our speed to three knots an hour. It's fantastic, having spent the previous week being bored out of our minds. Some of our pack of cards had gone missing and we hadn't packed any rainy-day things such as jigsaws, so there was nothing to do.




Ben Fogle is down to his last two pairs of shorts

More pictures

The best moment was our amazing encounter with a whale. I saw this huge white thing coming towards us. It passed so close that we could feel its back scraping the underside of the boat. It was incredibly graceful and as it moved under the boat, we could see its huge shadow, like a submarine. It was so close that we could see its eyes, its mouth, even the barnacles on its back. One flip and it could have turned us over. Thankfully, it didn't think we were another whale and try to mate with us.


We can also be glad that we haven't had a shark encounter. One of the other boats has; they had to hide in the cabin while it attacked their boat. As we get closer to the Caribbean, there will be more sharks and we won't be punching them on the nose, we'll also be hiding. We have to go into the water once a week to maintain the boat, so it's an alarming thought.


It's great to be rowing again, but although the old blisters had time to dry up while we were on the sea anchor, new blisters have now formed on top of the old ones. I have 12 of them, but our bottoms are in the worst state as this is a relentless process, sitting in the same place for hours every day. It's like having bedsores - and it's only going to get worse.


Before long we may well be forced to go naked, because I am down to two pairs of shorts and James has had to borrow my last pair of pants because things just seem to get lost. If we lose those, we will have no protection from the seats and the weather is getting hotter as we go further west.


But our main problem is food. When you are bored, you just want to eat and we can't, although we think about food all the time. We've been at sea for three weeks but have rations for only 50 days. We are likely to be here for another month, so must cut back on our calories and we are both getting noticeably thinner. I am going to have to take my watch off soon because it is so loose.


So you can imagine my frustration when I burnt my lips on the precious half cup of hot chocolate that we allow ourselves each day, and spilled it all over the boat. I'm sure when we have arrived in Antigua and I see my girlfriend, Marina, and James sees his wife, Bev, we will be able to laugh about it, but on the Atlantic it's hard to cope with the mood swings.


Even though we are moving again, our spirits wax and wane as we have so much time to think. We've lost our position at the front of the rowing pairs. We've a long way still to go at sea and already Christmas is upon us. Everyone at home is getting together, wrapping presents. I imagine the morning frost. There's a lot to regret and miss...


Tonight, when James isn't looking, I'm going to put up some Christmas decorations that I sneaked on board. I have tinsel, a pretend Christmas tree and some Santa hats for us to wear. I shall have to sneak off when James is sleeping to decorate the VHF aerial and any other bits that need cheering up.


You can hear this on podcast.telegraph.co.uk
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 26, 2005

When you are in your 50ies and up this is how you can train on an indoor rowing machine

Hi Bernie

The most important training intensity to improve and maintain an excellent quality of life through rowing is to train at the AEROBIC level. This workout intensity keeps the lactic acid concentration in your blood level throughout the workout. Aerobic training is done at or below 2mmol of lactic. By rowing 45-90 minutes at the aerobic intentisy you WILL become more and more powerful. The great thing about that is you will also have trained the foundation for 2000 meter sprint racing. The aerobic energy cycle uses lactic acid to burn O2. Thus lactic acid acumulation can be slowed down and the rower can push hard longer and sprint in the last four hundred meters.
To answer your question in a more practical way:
This is how I would proceed to put in 60' minutes of rowing. Cut your workout into 4 X 15' after each piece take a couple of minutes to drink water with electrolytes mixed in. Change stroke rate every two minutes for six minutes, break the stroke down for three minutes, and repeat the stroke variation for the remaining minutes. Stroke rate can be 20-22-24, stroke break down for 3 minutes, then 24-22-20, and you are done with 15'; repeat a few times. Be careful, the longer you train per session you should consider adding carbohydrates to your drink. Not much, just enough to feed your aerobic and anaerobic engines.

I hope this advances you.
All the best
XENO
9494007630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 25, 2005

A few Olympic Gold Medal Winners Gathered On A Picture



Hello everyone,
This picture was taken in November 2004. From left to right we have Thomas Lange, two time Olympic gold medal winner in the men's single scull 1988 and 1992, his occupation is M.D. in plastic surgery and hand reconstructive surgery, in other words a true brain. Next to Thomas stands John Goodal, he is a world record holder over 100KM indoor rowing relay racing. Next to him it is me, XENO Olympic gold 1996 in the men's single scull. To my side is Marnie McBean, several Olympic gold medal winner in 1992 and 1996. To the far right is Robert Waddell, Olympic gold medal winner in the men's single scull 2000 and now grinder on the America's cup sailing boat for New Zealand.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing DVDs to improve your fitness!



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

Our Dog Yeti from GentleGentleGiantsrescue.com



This is Yeti.
I am sharing this photo because he is a very special dog from a very special place. Burt Ward a.k.a. Robin from "Batman and Robin" the sixties show is the owner of Gentle Giants Rescue in Norco, California. He and his wife Tracey safe large dogs from a certain fate. After filling out a ten page questionaire you are then invited to come adopte a gentle giant. The experience is unbelievable. Burt and Tracey are extremely passionate about helping adopting families the right dog even if it takes until midnight. So if you think about adopting a friendly gentle giant visit their website: www.gentlegiantsrescue.com.
I hope you all had a nice holiday today.
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 23, 2005

Ocean Rowing Update

We could see the whale's eyes, mouth... the barnacles on its back

(Filed: 22/12/2005)


James Cracknell, Olympic gold medalist, and Ben Fogle, television presenter, spent last week huddled in the cabin of their boat with the sea anchor down. This year, the Atlantic Rowing Race from the Canary Islands to Antigua has been plagued by the worst weather in its history and, for a week, the pair have been unable to make progress. On Tuesday, the wind began to change. Ben Fogle takes up the story with Cassandra Jardine....


We got away at midnight, but it was not until Tuesday midday that the wind finally moved to the north-east and we started to make real progress. With the wind and the sea behind us, we've increased our speed to three knots an hour. It's fantastic, having spent the previous week being bored out of our minds. Some of our pack of cards had gone missing and we hadn't packed any rainy-day things such as jigsaws, so there was nothing to do.




Ben Fogle is down to his last two pairs of shorts

More pictures

The best moment was our amazing encounter with a whale. I saw this huge white thing coming towards us. It passed so close that we could feel its back scraping the underside of the boat. It was incredibly graceful and as it moved under the boat, we could see its huge shadow, like a submarine. It was so close that we could see its eyes, its mouth, even the barnacles on its back. One flip and it could have turned us over. Thankfully, it didn't think we were another whale and try to mate with us.


We can also be glad that we haven't had a shark encounter. One of the other boats has; they had to hide in the cabin while it attacked their boat. As we get closer to the Caribbean, there will be more sharks and we won't be punching them on the nose, we'll also be hiding. We have to go into the water once a week to maintain the boat, so it's an alarming thought.


It's great to be rowing again, but although the old blisters had time to dry up while we were on the sea anchor, new blisters have now formed on top of the old ones. I have 12 of them, but our bottoms are in the worst state as this is a relentless process, sitting in the same place for hours every day. It's like having bedsores - and it's only going to get worse.


Before long we may well be forced to go naked, because I am down to two pairs of shorts and James has had to borrow my last pair of pants because things just seem to get lost. If we lose those, we will have no protection from the seats and the weather is getting hotter as we go further west.


But our main problem is food. When you are bored, you just want to eat and we can't, although we think about food all the time. We've been at sea for three weeks but have rations for only 50 days. We are likely to be here for another month, so must cut back on our calories and we are both getting noticeably thinner. I am going to have to take my watch off soon because it is so loose.


So you can imagine my frustration when I burnt my lips on the precious half cup of hot chocolate that we allow ourselves each day, and spilled it all over the boat. I'm sure when we have arrived in Antigua and I see my girlfriend, Marina, and James sees his wife, Bev, we will be able to laugh about it, but on the Atlantic it's hard to cope with the mood swings.


Even though we are moving again, our spirits wax and wane as we have so much time to think. We've lost our position at the front of the rowing pairs. We've a long way still to go at sea and already Christmas is upon us. Everyone at home is getting together, wrapping presents. I imagine the morning frost. There's a lot to regret and miss...


Tonight, when James isn't looking, I'm going to put up some Christmas decorations that I sneaked on board. I have tinsel, a pretend Christmas tree and some Santa hats for us to wear. I shall have to sneak off when James is sleeping to decorate the VHF aerial and any other bits that need cheering up.


You can hear this on podcast.telegraph.co.uk
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.