Are you single and tall?

Today, as I was rowing next to a tall (single) rower at the Iron Oarsman and I suddenly had an epiphony! Actually, I can not take credit for the epiphony. Erin, my wife, told me about a great place for single women to find smart athletic men, REGATTAS! At the end of March there is a great opportunity for single people to scope out rowers, male or female. The place is the San Diego Crew Classic at Mission Bay. You will find a bunch of people in tight body suits... Because the sport is collegiate driven, chances are that many of those rowers have a brain between their ears too. If you want further information on the regatta just go to www.crewclassic.org
So good luck to you down in San Diego.
I forgot to mention, that we, IRON OARSMAN, will HAVE A BOOTH during the regatta!!!!!!!
All the best,
XENO

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

I found the treasure!!!

From left to right, Rob Waddell with a bandaid on his head, Thomas Lange, and the short guy to the right is me. Marnie is not on this picture because she came a day late. Thomas won the gold in 88 and 92. He would have won gold in 84 had it not been for the boycot. Rob won gold in 2000, I won gold in 1996. We all rowed those medals in the men's single scull.
From my latest entry you know that I am planning to condense all the workouts onto one DVD thanks to new technology. WELL, I remember that I had a cameraman film my 2004 training camp with Rob Waddell, Marnie Mc Bean, and Thomas Lange. The footage shows how they and I talk about our Olympic Gold Medal races. The following day the recording has a seminar on how we trained to get to the top. In addition among the tapes I found some training footage of myself rowing on the Tweed River in Australia a week before the Olympics. In all I believe it is an unedited five hours!!! I am still think about the name.
So I wish to most of you a good Sunday and others further East a good Monday morning.
Sincerely,
XENO
Olympic Gold and Silver Medalist,
Barcelona, Atlanta, Sydney.

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

Workout Compilation on one DVD!!!

Workout Compilation on one DVD!!!

Thanks to new technology we are going to be able to move six hours of workouts onto one DVD, which will bring the price down to a great $125.

In addition we are planning more workouts to be filmed in the next six month. I am extremely excited about this, because we will be able to provide more material on individual DVDs!

All the best and happy rowing.

Xeno
Olympic Gold and Silver Medalist, men's single scull.

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

Improving your ergo score, 2K, or even your 6K

Hello to all of you who are interested in improving your times on the rowing ergometer.

Here in a nutshell is what you have to do:

Gradually increase your training distance. When rowing at the aerobic intensity, most of the aerobic improvement comes after the first hour of rowing. Don't bother rowing regularly more than two hours.

Keep your harder intensity rows to two sessions per week with plenty of aerobic intensity rows in between. When you row 500m sprints don't do more than 4 a session. Take plenty of time to warm up and even more time to cool down. Make sure that you give enough time to recover between short distance pieces.

There is no point in "trying" to go all out for more than 1 X 2000 meters per workout.

Increase your torque (power per stroke) by rowing at low stroke rates for 2 or 3 minutes at a time with at least five minutes active recovery in between. Low stroke rates range between 18 and 22. This exercise is best when using a dynamic rowing machine set up, such as the ROWPERFECT or other sliding components that let your rowing machine move back and forth as your row.

Take time to break up the longer rows with technical drills. Make sure you support your lower back through out the stroke cycle. The body angle comes from hinging at the hip joint. Shorten and lengthen the stroke making sure that the arms are fully extended during the leg drive and before rolling to the catch.

That is it for now from sunny Truckee, California.
PS: Good luck at the Indoor Rowing World Championship for those who are going.

XENO
Olympic Gold and Silver Medalist
Iron Oarsman Master Instructor

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

Be the first to have the NEW ROWPERFECT

Mark Campbell owner of ROWPERFECT is very close to putting the pedal to the metal for full production of the newly redesigned ROWPERFECT.
ROWPERFECT is built in lovely Australia with top quality components. The performance monitor will feature 500 meter split times, weight adjusted power output, and all the other useful programs to indoor rowing.
ROWPERFECT with its unique design has a smaller footprint than the Concept2 with or without C2slides. It stows away easily and will fit in a bike box for easy transport anywhere you go in the world.
ROWPERFECT’s patented design makes rowing off the water feel as light and graceful as rowing a slick single scull on the water.
ROWPERFECT requires minimal assembly, you will be rowing in minutes.
EVERY ROWPERFECT from us (IRON OARSMAN) will come with our FULL SET OF INDOOR ROWING WORKOUT DVDs a $150 value.
I WILL TRAVEL TO COACH YOU and your group if your order is 10 ROWPERFECTS or more.
If your goal is to be the first in the USA to have the best alternative to on the water rowing, your timing is perfect; I am opening a holding account for down payments.
The E.T.A. is ca. 2-3 months to be on the safe side. Your down payment is not binding, until we put in the official order to ROWPERFECT Australia.
Within days, I expect a production model ROWPERFECT at the Iron Oarsman. As soon as this happens we are holding an inaugural party at our rowing studio. Anyone interested is welcome to join us, no matter where you live in the world. I will be taking video and photos to show off the greatest rowing machine ever built. We expect demand to be much greater than supply, so the early bird will get the ROWPERFECT first.
The retail price will fall within 10% of US$2100, this is an educated estimate.
Send IRON OARSMAN a check for US$1250 payable to IRON OARSMAN, with your contact phone number on the bottom left, I will call you once I receive your check and a second time when I receive word from Australia.
You can call me anytime at 949-400-7630 for further information. Our address is
IRON OARSMAN, 440 East 17th Street #5, Costa Mesa, CA 92627
I am extremely excited about this opportunity.
Sincerely,
XENO
Olympic Gold & Silver medalist, men’s single scull.
Barcelona 1992, Atlanta 1996, Sydney 2000
My mailing address is: 250 East 19th Street, Costa
Mesa, CA 92627
All the best,
XENO

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