This is how I race a 2000 meter Indoor Rowing Race on the Concept 2 Rower, CRASH-B or Long Beach Sprint 2006

Hi,
On the ergo you have immediate feedback what your pace is. This is not the case in racing on the water. On the water it was by feel and race experience. On the ergo you aware of every split time and second you pull.
So this is how I personally row a 2K.

First I determine what I am capable of for 2k, by rowing a few race pace 1000 and 500m, and past ability and my current endurance ability for steady state.

In 2004 I pushed 5:53
In 2005 6:02 ( I believe)

For the sake of simplicity I will show the race plan for a 6:00 2K

First eighteen strokes bring the average per 500 meters down to 1:27ish without overdoing it and using adrenaline. Be very carful not to be blinded by adrenaline, if you do that mistake you explode somwhere between 1200m and 800 meters to go.
After the first 18 strokes find your race pace, which DOES not have to be 1:30, you have a head start because of the start. So I would push 130-131 occasionaly seeing 1:32. I am carfully monitoring the total average split per 500. So slowly the "start-lead" fizzels down to a total average of 1:30. This occured to me at 900 meters to go. So now it is down to buisness. I couldn't immediately adjust to maintaining 1:30 constant overall average so I lost in overall average 0.4 seconds bringing it to 1:30.4. The further you go into the piece the less the total average per 500 meters fluctuates! Once I find the pace at exactly and consistantly 1:30 I am at roughly 650 meters to go. Cool I see the end of the tunnel, yeah! I also do not feel totally tired either because I chose the right pace and only had to row the 1:30 for roughly 500 meters. So by the time I hit 350 meters to go I sprint because I know it is roughly thirty stroke. That is psycho babble of coursem, because it is going to be more like 38 strokes, but who cares about an extra 8 strokes when you only have 50 meters left. Believe me, when the sprint is set up right, for the remaining 350 meters, YOU CAN DROP YOUR OVERALL AVERGE by 0.5 seconds or even 0.8.
I hope this helps.
I realize that this is different from negative splitting. I am NOT a negative splitter.
We should have a get together at the IRON OARSMAN one day and eat at the outback stake house down the street.
XENO

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

NO TO SKI BOOTS!!!!

As a family we went skiing for a couple of days. I had not been standing in ski boots for over two years. Well, I can tell you I did not miss walking in those clodhoppers at all. Skiing is fun one you don't have to walk with the boots. All I can say is that rowing on a daily basis made it very easy for me, my wife, and my father in law to take on ski chasing our little children up and down the hill.
Over and out!
XENO

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

From Concept2 on rowing while being pregnant

Rowing and Pregnancy

by Judy Geer
NOTE: We are not medical professionals. Be sure to talk with your own medical practitioner about your plans for exercise during pregnancy. The following information comes from personal experience and published research, but should not be considered a medical recommendation.

When I was pregnant with my three kids, I had the opportunity to participate in a study of exercise during pregnancy. It was supervised by Dr. James Clapp III at the University of Vermont. Dr. Clapp began the study thinking he would be proving that exercise during pregnancy was a bad idea. However, over the course of the study, he found that exercise could have a positive effect on both the pregnancy and the mother. In summary, his findings were that, on average, Moms who exercised tended to have slightly smaller babies, tended to deliver slightly earlier, and tended to recover more quickly after delivery.

In a follow-up study, Dr. Clapp did intelligence and motor skills testing of the children born to participating Moms. He found that at birth they were more attentive and interested in their environment and they self-quieted better (i.e. did not need lots of consoling when they were upset). He believes this is due to lots of sensory stimulation in utero. At age 5 they did much better in all spheres of verbal performance and had higher IQ's as assessed by the Wexler tests of general intelligence.

Dr. Clapp is now working on a long-term follow-up of the health of both mothers and children, which is still in the data collection stage.

For details on all of Dr. Clapp's findings and recommendations, see his book "Exercising Through Your Pregnancy," published in 1998 by Human Kinetics, and reprinted in March 2002 by Addicus Books.

General advice for exercise during pregnancy:

Listen to your body - How hard should one exercise during pregnancy? Dr. Clapp recommends listening to your body. Listening to your body means going only as hard as feels comfortable. The problem with standard advice of not letting your heart rate go above 140 is that everyone's heart rates are different. 140 may be too low for one woman, yet too high for another.
Avoid going anaerobic - don't do intense interval workouts, which may put you into an anaerobic state.
Keep cool and hydrated.
Start your exercise program BEFORE you get pregnant so your body is accustomed to it.
Advantages of Rowing, as exercise during pregnancy

Rowing is generally cooler than some other forms of indoor exercise since your body moves back and forth on the sliding seat. This helps prevent overheating, which is especially bad during pregnancy.
Rowing takes the weight off your feet and legs. As the baby grows and you get heavier, it can be more comfortable to exercise in a seated position.
Rowing is smooth and impact-free.
On the Concept2 Indoor Rower, you are in complete control of how hard you are exercising. You can pull as hard or as easy as feels comfortable. You do not have to keep up a certain pace or fiddle with speed settings.
Remember: check with your doctor and listen to your body!

We wish you a healthy pregnancy and delivery, and all the best as you take on the challenges and joys of parenthood!

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

Do you want to get fit and lose weight fast, guaranteed?

Here are your options:

1. Sign up for indoor rowing workouts at the Iron Oarsman for info go to www.GOROW.com
2. Buy a rowperfect (www.rowperfect.com) or a concept 2 rowing machine (www.concept2.com) for home and follow the Xeno Muller Indoor Rowing Workout DVDs.
3. Need more motivation? Get coached at home personally by me. I will bring the equipment and you will be showed how to enjoy a continuous rowing fitness program. You will improve your fitness, I guarantee it.

Call me for fees,
XENO
949-400-7630

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

GET READY FOR CRASH B!!!

Training Program 2K sprint CRASH B LONG BEACH, CRASH B BOSTON on Feb 4th & 25th (XENO MULLER)

A quick note about this program:

Some people may only row 20-30 minutes as a regular workout. This program can be adjusted to any level rower. As it is written, this training schedule is best suited for people who train 60 minutes-plus on the ergo a few times during the week. If a rower’s total mileage is less then this program suggests, focus on the boldly written days which focus specifically on race preparation. IF you are at the Olympic level, the first workouts are roughly 20 minutes longer and it is normal to put in a second compensatory workout. For the second practice, the target heart rate stays the same, yet the total time is roughly 15 to 25 minutes shorter. In this program I refer to target heart rate. This is the heart rate at which lactate levels are at 2mmol/l or below. If you do not have access to a lactate pro device, and want to figure out your ball park target heart rate you can use the Karvonnen Formula: (MAX heart rate- REST heart Rate)X80%+ REST heart rate= Aerobic Target Heart Rate. Example (185-40)X80% +40= 156
And finally, listen to your body. A training program is not set in stone. If you feel tired, reduce training volume, don’t necessarily scratch the workout. If you need to pick a workout, stick to steady state rather than a short hard workout. Don’t forget to have fun. You choose to row, it must make you feel good.

If you have any questions you can email me or call me: muller2000@sbcglobal.net; 949-400-7630

Sat 31
Steady State workout 80’. Break down the distance by rowing 15 to 20 minutes at a time. Let the stroke rate range from 18-22. Break down the stroke every eight minutes, for variation and relaxation of the muscles. Give yourself a short break after each stretch. Drink electrolytes with a mild concentration of carbohydrates.
[B]
Sun 1
3X7 20-22.-24, 22.-24-26, 24-26-28-30, 4'2'1', 3.'2'2', 3'2'1'.1. This effort is 100%[/B]

Mon 2
80’ steady state. Stroke rate varies between 18-21. Break down the distance into 4X20 or 5X15 (rough). You can change stroke rates for 2’ until 8 minutes, then 2’ technique, and the remaining 5 minutes alternating stroke rates. The goal is to put in distance without getting bored. Stay within your heart rate range.

Tue 3
60’ steady state. Similar to Monday’s.

[B]Wed
4X 5' at 15 second on and 15 seconds off. Take 5' rest between. Make sure you warm up for ten minutes focusing on the stroke structure. Cool down for at least ten minutes. Total time rowed 60’+[/B]

Thur 5
OFF

Fri 6
80’ steady state breaking down the time with stroke rate variation not exceeding 22. Take short breaks every 12 to 18 minutes, enough for a drink quick reflection why you are training and back on track.
[B]
Sat 7
3X7 20-22.-24, 22.-24-26, 22-24-26-28, 4'2'1', 3.'2'2', 3'2'1'.1. This effort is 100%.[/B]

Sun 8
75’ Steady state. Break it down 5X15’, short breaks between. Make sure you have electrolytes in your drink.

Mon 9
80’ Steady State similar to the others and like the others make sure that you keep an eye on not pushing the heart rate beyond the aerobic target.

Tue 10
60’ 3X20 minutes steady state. Look at your total meters rowed for each 20’ holding it at your right aerobic heart rate. Use these steady state rows to find your aerobic cruising speed. Over time you will notice an increase in power at the same heart rate. At that point a new lactate test will come in handy to make sure that we are still pushing hard enough.

Wed 11 OFF

Thur 12
80’ Steady State, it is your choice how you want to break up the time rowed. Keeping the quality of the row high by working closely to your optimum aerobic heart rate. Be consistent with your power application. Listen to the flywheel. Make it sound up throughout the acceleration of your stroke, catch to finish.

[B]Fri 13
3X7 20-22.-24, 22.-24-26, 22-24-26-28, 4'2'1', 3.'2'2', 3'2'1'.1.[/B]

Sat 14
60’ Steady state. At times your heart rate may not climb so fast to target and it requires around 20 to 30 minutes for it to get there. This is normal. If on a certain day you workout and your heart rate is on target, but you are not pushing the usual power, you should consider rowing less long and trust your heart rate. Often athletes get influenced by the digital display and lose focus of their heart rate. Literally,[B] LISTEN AND FOLLOW YOUR HEART, [/B]always and especially the closer you get to a championship.

Sun 15
OFF

Mon 16
80’ Steady State

Tue 17
75’ Steady State

Wed 18
70’ Steady State
[B]
Thur 19
2 or 3 X 19' 4-3-2-1-2-3-4 minutes changing stroke rates at 18-20-22-24-22-20-18, you can change the resistance on the flywheel for training your acceleration. These 19 minute pieces are a bit tougher at 22 and 24.[/B]

Fri 20
OFF

Sat 21
Steady State 80’ break it down to twenty minutes at a time with a short break to drink. Within the 20’ pieces break down the distance by completing technical drills ever 7 to 9 minutes. At no point shall you feel that it is taking for ever.

[B]
Sun 22
Steady state 70’
5X5’ 15”ON and 15”OFF stroke rate range of 28-36.[/B]

Mon 23
Steady State 70’

Tue 24
OFF

Wed 25
Steady State 80’

Thur 26
Steady State 70’

[B]Fri 27
Allow time to warm up, at least 20 minutes.
1x1000m 1X750m & 1X250m MAX ten minutes of rest or at least 100% of the time the pieces take. Race pace
Take plenty of time to cool down 30 minutes
[/B]
Sat 28
80’ steady state. Stay at or below your target heart rate.

Sun 29
OFF

Mon 30
OFF
[B]
Tue 31
Paddle at least 45-60’ Plenty of warm up same as for racing, include plenty of cool down, very important.
First 1000 meters race pace includes start. [/B]

Wed 1
Paddle 45-60’

[B]
Thur 2
Paddle at least 45-60 minutes
2X500m race pace no sprint no start. [/B]

[B]
Fri 3
Gentle paddle, take your time to fully warm up and cool down plenty after the 750m piece. The piece is a body piece, no start no sprint.
1X 750 meters[/B]


[B]Sat 4 Long Beach Sprint 2K Prep 2K if you do not compete at this regatta. It is your choice whether you want to row 1500 straight, or push 1X1000m and a 750M. The goal is to figure out your race pace.[/B]

Sun 5
OFF

Mon 6
80’ steady state. Listen to your body. Push at the target heart rate, it is OK to be lower, but DO NOT go over.

[B]Tue 7
60’ row steady state. Put the 750 in the middle of the workout. Row it off at the aerobic level target heart rate.
1X750m race pace no start no sprint.[/B]

Wed 8
80’ steady state. Technical points to remember: Think about keeping the shoulders loose. Keep your arms straight during the leg drive. Hold the handle in the finger tips.

Thur 9
OFF

Fri 10
75’ steady state.
[B]
Sat 11
4X 250meters MAX sprint stroke rate KEEP PROPER TECHNIQUE, ten minutes rest in between at close to steady state, no higher.
[/B]
Sun 12
80’ Steady state, aerobic target heart rate.

Mon 13
OFF


[B]Tue 14
Total time rowed for this: 60 minutes minimum. Regular Race warm up. Regular race cool down.
2X500meters. One is for start, the other for final 500 with sprint in the last 300 meters.
[/B]
Wed 15
75’ Steady state, aerobic target heart rate.


Thur 16
[B]Total time rowed maximum 70’
3X5' at 15 second on and 15 seconds off. Take 5' rest between. Make sure you warm up for 10-20 minutes focusing on the stroke structure. Cool down for at least 10-20’.[/B]

Fri 17
OFF

[B]Sat 18
60’ Steady state row. Listen to your body. Don't overdue it.[/B]

Sun 19
Straight through 2K race pace, no start no sprint, this is very important, the goal is NOT to pursue a personal best, but to have a solid average. 5 to 8 seconds slower than a full on 2k

Mon 20
Paddle 45’-60’


Tue 21
Paddle 45’-60’

[B]Wed 22[/B]
[B]Paddle 45’60’
At least 20 minutes warm up same as for a race, starts included (first stroke, first two strokes, first three, and first four, then a start and 15-20, plenty of down time before the race piece). 1 X 1000 m. Solid cool down until completely recovered[/B]

Thur 23
Steady State Paddle follow your heart. Break a sweat. Take a 4 to 5 12-18 strokes at race pace. Plenty of steady rowing/paddling time in between.

Fri 24 Twenty minute warm up, 750m just race pace no sprint, 15’ to 20’ cool down.
[B]
Sat 25 CRASH B 2K[/B]
Sun 26
:)

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