A good workout from the Concept2.com site

ROW 5 X 4 MIN INTENSE LOW STROKE RATE, 1 MIN EASY PADDLE
Pre-set work time of 4:00 and rest time of 1:00. Monitor will count down each work and rest time and will keep track of the number of intervals you have done. After warming up for about 5 minutes, do 5 intervals of 4 minutes of work with one minute of rest, rowing at 16-20 spm (that’s a low, slow stroke rate) on the high side of the intensity level. Allow some easy rowing after the last interval for warm down. Variations: # of intervals may be reduced to 3 or increased to 7 depending on your level of experience and the time available.

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

Fotos from the Junior Blind Olympics in Los Angeles

Hello,
I enjoyed every second at the Blind Olympics. I hope to raise funds to start an indoor rowing program.
Sincerely, XENO

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

Aerobic conditioning and anaerobic conditioning.

Here is what we know today.

The main source of power for a 2K sprint comes from the anaerobic capacity. By pushing hard we accumulate lactic acid which makes us weaker farther into our atheltic performance to a point to have to ease up or stop completely.

The aerobic capacity is NOT the main source of power for a 2k sprint race. B U T in order to complete the aerobic cycle, lactic acid is required. It is therefore crucial that training should be geared toward developing the aerobic capacity to FILTER the blood from lactic acid. The larger the aerobic capacity the slower the rise of lactic acid in the body, the longer an athlete can push hard.

This should be a law that US ROWING should propagate througout the USA.

"Anaerobic capacity requires less time to develop. Aerobic capcity requires years. Aerobic capacity is developed below 2 mmols. The aerobic capacity relieves the cardio vascular system from lactic acid, thus enabling the rower to go farther and faster."

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

This summer we have 2 6-day indoor rowing camps at the IRON OARSMAN

Hello All,

I am planning two six-day training camps this summer. It will be open to all ages, who look to be HIGHLY competitive on the Concept2 rowing machines. The training requirement will be four hours per day and bring a heart rate monitor.

The dates are: July 3-8, and August 1-6, 2006

Indoor rowing technique will be drilled, filmed and analyzed.

The rowers will learn how to administer lactate tests and use the results to tailor their own future training program. Microsoft Excel program will be used to graph the results.

We will train in the weight room and carefully coach lifting technique which is necessary for better rowing performance and injury prevention. This too, will be filmed and analyzed.

We will work on stretching which enhances better rowing technique and injury prevention.

We will use cross training workouts to spice up and complete the conditioning week.

In order to keep the coaching top notch, each week will have a limit of ten participants.

I have not advertised these camps on row2k.com yet. I am presenting this to you first.

If you want to be part of the camp, email me your intention and send me a check to Iron Oarsman, Summer Camp, 440 East 17th Street #5, Costa Mesa, CA 92627. Lodging is not included, if you would like I can provide accomodation information.

The cost is $995.

All the very best and sincerely,
XENO
_________________
Olympic Gold and Silver medalist, 1996 & 2000 men's single scull.
www.cafepress.com/gorow
www.indoor-rowing.blogspot.com
and our official website is www.GOROW.com.
You can call me at 949-400-7630.
5:53 for 2k.

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

What resistance to pick on the Concept2 Rowing machine

Using the Concept2 Indoor Rowing Machine

>Dear Xeno,
> I saw your advice on a rowing forum (and you
> recommended looking at your
> gorow.com site) and wondered if, with your
> experience, you might give me
> some tips. I am 17 yrs old, female and 5' tall with
> kind of short legs for
> my height, so I don't have a natural body type for
> rowing. I am strong and
> aerobically fit, but can't seem to improve my ERG
> times much. The tips I
> get from coaches seem to work much better for the
> taller rowers than they do
> for me. As a matter of fact, when I do what they
> tell me, my times just go
> way up. My best time is only 8:40. I can only even
> get that by rowing with
> a vent setting of between 8 and 10 with a stroke
> rate of around 32 or 33.
> If I drop the vent setting even to 7, I have to keep
> a stroke rate of 36 or
> 38 to even keep a time of 8:40. You mentioned in
> your post to increase the
> torque. I'm not sure what that is, or how one does
> that.
>
> Thanks for any advice that you can give me.
>
> K.

Hello K.
I don't race a 2k at lower than six or seven.
Anything less I do not get enough "torque". The
computer of the rowing machine calculates the change
in speed of the flywheel.
Your strength will always be torque. However, whether
you are five feet or seven feet tall, the technique
does not change.
With speed work you will be able to rate higher. Your
base cadence of 33 is good.
Your choice of resistance is therefore good.
XENO

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