G.E.T. Junior conditioning program for university rowing scholarship

Athletic Scholarship Opportunity
at the

IRON OARSMAN

For the school year 2006, we are introducing our new junior indoor rowing and conditioning program oriented toward a college rowing scholarship. The goal is to take students to a new and higher level of fitness and mental conditioning in order to produce a top of the line 2k ERG score.

What is a 2k ERG score and why is it valuable?

The 2K ERG score is the amount of time it takes an individual to row a distance of 2000 meters (1.4 miles) on the rowing machine also known as an erg.
The value comes into play on a college application. Acceptance to top-level universities is growing more difficult. Give your son or daughter the extra edge on an application to be admitted to a top-level university and/or receive an athletic scholarship. A good 2K ERG score will do that.


The Iron Oarsman formula: GPA + SAT + ERG = Top-of-line University!!

What and who is the IRON OARSMAN?

The IRON OARSMAN is the premier indoor rowing facility, located on 17th Street in Costa Mesa, California. It is owned and operated by Xeno Muller.

Xeno has won the 1996 Olympic gold and the 2000 Olympic silver in the men’s single scull. He is the holder of the current Olympic single scull speed record. Xeno’s international elite rowing resume is over a decade long full of gold. He is 10 time national champion. Recruited by Brown University for his power on the ERG, Xeno graduated in 1995. The focus in his life has now changed from fierce competitor to coach, mentor, husband and father of three.

In addition, the Iron Oarsman provides further training tools: Lactate testing, on water coaching, stroke analysis, X-training, and weight training.

At this point enrollement is limited to 14.
We invite you to attend our open house and learn about our formula for success.


LOCATION IRON OARSMAN 400 EAST 17th STREET COSTA MESA CALIFORNIA

CALL US AT:
XENO 949-400-7630


Cheers,
XENO MULLER

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

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.