I am always happy when I get a supportive email!

Hi Xeno,
I so appreciate your taking the time to lactate test me yesterday...I enjoyed the experience of being taught something new by a gifted professional. I learned sooooo much in such a short period of time and was fully impressed by your professional manner, sense of humor, useful information, style of delivery, masterful control of the rest of the room at the same time....your eyes and mind are everywhere yet very focused on what you're doing....a true MASTER....in my opinion....
Thanks again for the discount and the education....I made my appt. by the way...
Have a terrific time in Lake Tahoe....Later....Pam

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

Altitude Training Simple Rule of Thumb

In this photo a german crew is getting ready to row on the Silvaplana Lake near St. Mortiz.
The goal of training in altitude is to increase red blood cells prior to a major atheltic championship.
While you train at your usual "lower" altitude, check your average heart rate during your workout. A simple rule of thumb for altitude training to avoid "OVERDOING IT" is to clearly keep your high altitude workout intensity at 20 heart beats BELOW your low altitude heart rate training average. Maintain this regimen for at least five to seven days. I am not kidding. In general olympic and national sports teams spend a minimum of 3 weeks in altitude to reach the appropriate increase in red blood cells. Once you are done with your training in altitude it is important to REACLIMATE to your lower elevation taining environmnet for four to five days before you start training harder again and more specifically for racing.
I hope you find this information useful.
All the best and happy new year.
XENO

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

Indoor Rowing is competitive because:

The Rowperfect and the Concept2 rowers are the only two cardiovascular machines, which are used in actual championships. Once a year a world championship is held in Boston, by Concept2. Young and old enjoy competing in two weight classes and age categories. College rowing recruiters are present at such event and smaller regional satelite regattas. Their goal is to beef up their upcoming freshman class for their crew program. There are many highschool athletes who will not get an athletic scholarship in the sport they practice daily at school. HOWEVER they may be extremely capable in producing an excellent "ERG" score which would raise the eye brows of university coaches! If you have more question call me. 949-400-7630 if I don't pick up leave me a message.

XENO

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

Indoor Rowing can improve the quality of life for our elders.

Man on picture is: Geoffrey Knight

Geoffrey Knight is a long-time runner from England who turned to rowing to give his knees a rest. He has won a gold or silver medal at each British indoor Rowing Championship since 1992. At this year's C.R.A.S.H.-B.'s he set a new world record of 7:13.4 in the men's 70-74H event.

Gareth Evans a1 c1
a1 Royal Alexandra Hospital, Rhyl, Denbighshire, Wales, UK.

Foot problems are common in elderly people and healthy feet are recognized as a key factor in maintaining activity and independence. People aged over 75 years exhibit a greater degree of foot pathology than a younger population and foot pain is prevalent in a high percentage of elderly patients. Foot problems impair mobility in many older people and may also contribute to falls. The immobility that results from a local foot problem can have a significant impact on the patient’s ability to maintain life as a useful member of society and has been identified as a common cause of unreported disability, often accepted as an accompaniment of the aging process. With increasing age, many foot problems which may have been well compensated for earlier in life will begin to reduce an elderly person’s mobility and health-related quality of life.

"When rowing, 80% of the body weight is suported by the sliding seat, people with joint issues can still enjoy working out and improve their quality of life."

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

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.