Hello with a report from our visit to Crew Classic today April 2, 2006

Even though we lost one hour of sleep due to daylight savings on Saturday night, we still managed to leave our home early enough on Sunday morning to see a bunch of races in San Diego.

As we boarded the parking shuttle we met Frank Augustus Frye. I introduced myself when I noticed that he was wearing a million meter club shirt from Concept2. I told him about the Iron Oarsman team which is part of the world ranking. We had a great time exchanging rowing information AND FRANK will be joining our group. He told us that he has rowed one million meters. So to you Frank, WELCOME to TEAM IRON OARSMAN.

We also met Alfred Czerner he is in his seventies and is capapble to race in the 730ies for 2000 meters. His website is www.allrowing.ws

We watched how Cal Berkley lost to Stanford. Cal's loss will bring great motivation to the team to rectify that mishap, or was it not?

Greg Springer came to say hello. He is an old friend of ours who used to live in Orange County. He won an Olympic silver medal in 1984 in the men's coxed four.

Larry Moore from the Orange Coast college is also a friend of ours and my parents in law. He had a great day today with the first freshman boat coming in a close thrid in the final to Cal and Stanford. The Orange Coast College varsity competed in the Junior Varsity Cup and W O N. We should not forget that OCC is a 2 year Junior College. In my opinion it is all the coach's fault if four year schools are not capable to beat Orange Coast College.

Long Beach Master C women's eight won with two hundred boat lengths.

There was a very nice video screen which made it fun to follow the races today.

Our children had fun palying on the palyground.

We met up with Peter Dreissigacker who showed me the FISH GAME on the rowing machine. Fun game which I will add to the elementary school rowing machines where I volunteer coaching time.

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

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.