Ok that is it for now.
XENO
PS: Check out www.babyanin.com and Iron Oarsman Rowing gear
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 24, 2007
6K for XENO MULLER...
The last time I rowed a 6K was in 2001 and I pulled 18:56 I remember it averaging below 1:36/500m... Six years later with far less training, I MUST ADD. I pushed a 6K in 20:35 which is a 1:43/500m. You might ask: Why such a long wait? Simple, it is called grievance and burn out from competitive rowing. I am over it now and I told everyone at our rowing studio to batten down the hatches, because we will start doing 500m pieces, 2Ks and 6Ks and the results for those timed pieces will be posted on a rosters on the blog on www.ironoarsman.com. Of course I am not a fascist, this is only for people who volunteer to do those pieces.
Ok that is it for now.
XENO
PS: Check out www.babyanin.com and Iron Oarsman Rowing gear
Ok that is it for now.
XENO
PS: Check out www.babyanin.com and Iron Oarsman Rowing gear
Let's get a sculling eight!
This is it.
I am ready to row again on the water and the more people we can fit in a boat the better.
We need a sculling eight and it will be great.
Sweep rowing is in my opinion not the right exercise for people because it is not a symmetric movement.
I did some research and found the KASCHPER sells Erg Clog footstretcher, which accommodates the rowers with their own shoes. Imagine not having to put your fresh socked foot in a smelly rowing shoe ever again!
In this post I am adding a picture of the Erg Clog.
I am going to ask Kaschper if it is possible to have a sectional eight so it is easier to transport to other rowing venues to sight see and have a good time with other club members.
I heard that Sand Diego Rowing Club have such a sculling eight.
Over and out for now.
Keep rowing on the water and on the rowing machine. If you don't have my indoor rowing DVDs the get them on my website: www.ironoarsman.com.
The website for Kaschper rowing shells is www.KASCHPER.com
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 19, 2007
Rowing could be one way ex-runner could stay fit, not hurt knees
Q. Post-50 after a lifetime of beating on my body in all sorts of ways — a dozen 10Ks, 10-milers, half-marathons and nine of the 26-plus-milers later — my knees, or the cartilage in them anyway, seemed to disappear. I had a torn ACL repaired and both knees scoped. I bike more now and know that's part of the answer to the following couple of questions. Two and a half years since the operations, I have given up running, but the knees are aching again. Is there anything else I should be looking into? I've never been fond of being indoors when it comes to workouts, but maybe it's time to spend time on some sort of machine — or do I just admit I really am old now and camp out in front of ESPN?
A. Don't get too cozy with your remote control just yet. Hunkering down and packing on pounds will only make your injured knees more peeved, says orthopedic surgeon Craig R. Faulks, of Washington Circle Orthopedic Associates, whose practice handles mainly middle-aged athletes. Resting on your duff will also weaken the muscles around your knees, making it even tougher to get around. Time to get up and change the picture.
If you've hung up your running shoes but are still hearing protests from your knees, consider walking them over to a doc. Pain is the body's way of yelling, "Hey, you." It might be time to listen.
Once you get an all-clear, you can start to map out your post-running, low-impact exercise life together. Biking is a smart move, but don't forget about swimming — your timing's perfect for splashing down at an outdoor pool. Rowing sometimes gets a bad rep for being rough on the joints, but if your stroke is right (to avoid over-compression, don't move your knees past your feet ), it could become your new athletic obsession. Worried your stroke's not up to snuff? Make a video of yourself, upload it to YouTube and send it to Concept2 (www.concept2.com). Someone will critique you for free.
Angela H., rowing instructor at Gold's Gyms in Virginia, says she gets inundated with runners — including ultramarathoners — looking to cross-train. "You get the same flow of endorphins," she says. But you can do it without the same ouch factor.
It might be just what you knee-d. (Sorry, I know you're already in pain, but I couldn't help myself.)
A. Don't get too cozy with your remote control just yet. Hunkering down and packing on pounds will only make your injured knees more peeved, says orthopedic surgeon Craig R. Faulks, of Washington Circle Orthopedic Associates, whose practice handles mainly middle-aged athletes. Resting on your duff will also weaken the muscles around your knees, making it even tougher to get around. Time to get up and change the picture.
If you've hung up your running shoes but are still hearing protests from your knees, consider walking them over to a doc. Pain is the body's way of yelling, "Hey, you." It might be time to listen.
Once you get an all-clear, you can start to map out your post-running, low-impact exercise life together. Biking is a smart move, but don't forget about swimming — your timing's perfect for splashing down at an outdoor pool. Rowing sometimes gets a bad rep for being rough on the joints, but if your stroke is right (to avoid over-compression, don't move your knees past your feet ), it could become your new athletic obsession. Worried your stroke's not up to snuff? Make a video of yourself, upload it to YouTube and send it to Concept2 (www.concept2.com). Someone will critique you for free.
Angela H., rowing instructor at Gold's Gyms in Virginia, says she gets inundated with runners — including ultramarathoners — looking to cross-train. "You get the same flow of endorphins," she says. But you can do it without the same ouch factor.
It might be just what you knee-d. (Sorry, I know you're already in pain, but I couldn't help myself.)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 17, 2007
Rowing with one sculling oar!
Hello rowers and coaches!
Here is an exercise on how to coach rowers to have smoother and more direct catches:
The exercise is done in a double or quad. Take one sculling blade away from the rower and have him row with one oar only. In the quad you can have two scullers do the exercise at the same time on opposite sides. The hand that is not being used can rest on the thigh muscle. The purpose of the exercise is to show the rower that brute force will tear the water and the boat does not move efficiently with the power applied. By making the CATCH PART OF THE RECOVERY, connecting to the water first is easier and applying the leg drive will be smoother. This exercise enhances the "HANG" of the oar and leg drive.
The same exercise can be done on the rowing machine. Remember that I always favor rowing machines on slides and ROWPERFECT.
GO PRACTICE!
All the best,
XENO
Here is an exercise on how to coach rowers to have smoother and more direct catches:
The exercise is done in a double or quad. Take one sculling blade away from the rower and have him row with one oar only. In the quad you can have two scullers do the exercise at the same time on opposite sides. The hand that is not being used can rest on the thigh muscle. The purpose of the exercise is to show the rower that brute force will tear the water and the boat does not move efficiently with the power applied. By making the CATCH PART OF THE RECOVERY, connecting to the water first is easier and applying the leg drive will be smoother. This exercise enhances the "HANG" of the oar and leg drive.
The same exercise can be done on the rowing machine. Remember that I always favor rowing machines on slides and ROWPERFECT.
GO PRACTICE!
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Great new coaching possibilities, thanks to Paul Cechner
First of all, happy father's day to all dads and "would be great dads" such as Paul.
Paul discovered rowing a bit over a year ago. He is HOOKED and enjoys every aspect of the sport. It is a lot of fun coaching Paul, because he improves easily. A month ago, I suggested to row a double together. This form of rowing/coaching improves rowing skills very rapidly.
Paul took charge and bought us a super heavyweight pair/double from Kaschper Boatworks. The boat is totally awesome and fits us both perfectly. Now we are rowing at least once a week together and I am already toying with the thought about entering master races with Paul. Since Paul is a fit sixty plus year old, we could easily enter master races with an age average over forty five.
In addition to being able to row a great double, Paul told me to use the boat whenever I wanted. This is an awesome opportunity for me as well as for the those who I coach in the single scull. Thanks to Paul's generosity in allowing me to use the boat, I have since rowed with: Cole, junior rower from NAC. Chance, junior rower from Long Beach. Charles, my adopted uncle to my children. Luke, one of our eligible bachelors/rowing instructor at the Iron Oarsman. J.D. junior rower from the NAC, and young Scott junior rower from NAC. They all found a new form of understanding rowing with me sitting in the boat with them. Paul, I want to thank you for creating such great opportunities to me and others.
Since the double is more stable and gives each rower the opportunity to row individually while the other stabilizes the shell. There are an array of exercises that feel difficult to execute in the single scull, but great in the double. One such exercise is rowing with a constant square blade on one side while the other blade is rowed feathered on the recovery. The goal of the exercise is to show the rower to lift the oar out on the square no matter how the recovery proceeds, square or feathered. Often less skilled rowers tend to overdraw the finish in order to fit in the feathering movement. The exercise makes such "extra" motion unfit in comparison to the other oar that is maintained square.
While I am writing this blog entry I am thinking of a Paul/XENO and CO. party. Stay tuned.
All the best and thank you P A U L!
More info about Paul:
Mobile surgery specialist Dr. Paul Cechner takes care of our hospital’s more complicated surgery cases, as he does for several hospitals in our community. He graduated from Veterinary School in 1973 from the University of Illinois and completed his surgical residency in 1976 at Perdue, where he stayed on as an Assistant Professor of Surgery through 1983.
When he is not involved in the surgical treatment of the pets of the Los Angeles area, his animal family of five cats keeps him busy at home.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)
Jun 24, 2007
6K for XENO MULLER...
The last time I rowed a 6K was in 2001 and I pulled 18:56 I remember it averaging below 1:36/500m... Six years later with far less training, I MUST ADD. I pushed a 6K in 20:35 which is a 1:43/500m. You might ask: Why such a long wait? Simple, it is called grievance and burn out from competitive rowing. I am over it now and I told everyone at our rowing studio to batten down the hatches, because we will start doing 500m pieces, 2Ks and 6Ks and the results for those timed pieces will be posted on a rosters on the blog on www.ironoarsman.com. Of course I am not a fascist, this is only for people who volunteer to do those pieces.
Ok that is it for now.
XENO
PS: Check out www.babyanin.com and Iron Oarsman Rowing gear
Ok that is it for now.
XENO
PS: Check out www.babyanin.com and Iron Oarsman Rowing gear
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Let's get a sculling eight!
This is it.
I am ready to row again on the water and the more people we can fit in a boat the better.
We need a sculling eight and it will be great.
Sweep rowing is in my opinion not the right exercise for people because it is not a symmetric movement.
I did some research and found the KASCHPER sells Erg Clog footstretcher, which accommodates the rowers with their own shoes. Imagine not having to put your fresh socked foot in a smelly rowing shoe ever again!
In this post I am adding a picture of the Erg Clog.
I am going to ask Kaschper if it is possible to have a sectional eight so it is easier to transport to other rowing venues to sight see and have a good time with other club members.
I heard that Sand Diego Rowing Club have such a sculling eight.
Over and out for now.
Keep rowing on the water and on the rowing machine. If you don't have my indoor rowing DVDs the get them on my website: www.ironoarsman.com.
The website for Kaschper rowing shells is www.KASCHPER.com
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 19, 2007
Rowing could be one way ex-runner could stay fit, not hurt knees
Q. Post-50 after a lifetime of beating on my body in all sorts of ways — a dozen 10Ks, 10-milers, half-marathons and nine of the 26-plus-milers later — my knees, or the cartilage in them anyway, seemed to disappear. I had a torn ACL repaired and both knees scoped. I bike more now and know that's part of the answer to the following couple of questions. Two and a half years since the operations, I have given up running, but the knees are aching again. Is there anything else I should be looking into? I've never been fond of being indoors when it comes to workouts, but maybe it's time to spend time on some sort of machine — or do I just admit I really am old now and camp out in front of ESPN?
A. Don't get too cozy with your remote control just yet. Hunkering down and packing on pounds will only make your injured knees more peeved, says orthopedic surgeon Craig R. Faulks, of Washington Circle Orthopedic Associates, whose practice handles mainly middle-aged athletes. Resting on your duff will also weaken the muscles around your knees, making it even tougher to get around. Time to get up and change the picture.
If you've hung up your running shoes but are still hearing protests from your knees, consider walking them over to a doc. Pain is the body's way of yelling, "Hey, you." It might be time to listen.
Once you get an all-clear, you can start to map out your post-running, low-impact exercise life together. Biking is a smart move, but don't forget about swimming — your timing's perfect for splashing down at an outdoor pool. Rowing sometimes gets a bad rep for being rough on the joints, but if your stroke is right (to avoid over-compression, don't move your knees past your feet ), it could become your new athletic obsession. Worried your stroke's not up to snuff? Make a video of yourself, upload it to YouTube and send it to Concept2 (www.concept2.com). Someone will critique you for free.
Angela H., rowing instructor at Gold's Gyms in Virginia, says she gets inundated with runners — including ultramarathoners — looking to cross-train. "You get the same flow of endorphins," she says. But you can do it without the same ouch factor.
It might be just what you knee-d. (Sorry, I know you're already in pain, but I couldn't help myself.)
A. Don't get too cozy with your remote control just yet. Hunkering down and packing on pounds will only make your injured knees more peeved, says orthopedic surgeon Craig R. Faulks, of Washington Circle Orthopedic Associates, whose practice handles mainly middle-aged athletes. Resting on your duff will also weaken the muscles around your knees, making it even tougher to get around. Time to get up and change the picture.
If you've hung up your running shoes but are still hearing protests from your knees, consider walking them over to a doc. Pain is the body's way of yelling, "Hey, you." It might be time to listen.
Once you get an all-clear, you can start to map out your post-running, low-impact exercise life together. Biking is a smart move, but don't forget about swimming — your timing's perfect for splashing down at an outdoor pool. Rowing sometimes gets a bad rep for being rough on the joints, but if your stroke is right (to avoid over-compression, don't move your knees past your feet ), it could become your new athletic obsession. Worried your stroke's not up to snuff? Make a video of yourself, upload it to YouTube and send it to Concept2 (www.concept2.com). Someone will critique you for free.
Angela H., rowing instructor at Gold's Gyms in Virginia, says she gets inundated with runners — including ultramarathoners — looking to cross-train. "You get the same flow of endorphins," she says. But you can do it without the same ouch factor.
It might be just what you knee-d. (Sorry, I know you're already in pain, but I couldn't help myself.)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 17, 2007
Rowing with one sculling oar!
Hello rowers and coaches!
Here is an exercise on how to coach rowers to have smoother and more direct catches:
The exercise is done in a double or quad. Take one sculling blade away from the rower and have him row with one oar only. In the quad you can have two scullers do the exercise at the same time on opposite sides. The hand that is not being used can rest on the thigh muscle. The purpose of the exercise is to show the rower that brute force will tear the water and the boat does not move efficiently with the power applied. By making the CATCH PART OF THE RECOVERY, connecting to the water first is easier and applying the leg drive will be smoother. This exercise enhances the "HANG" of the oar and leg drive.
The same exercise can be done on the rowing machine. Remember that I always favor rowing machines on slides and ROWPERFECT.
GO PRACTICE!
All the best,
XENO
Here is an exercise on how to coach rowers to have smoother and more direct catches:
The exercise is done in a double or quad. Take one sculling blade away from the rower and have him row with one oar only. In the quad you can have two scullers do the exercise at the same time on opposite sides. The hand that is not being used can rest on the thigh muscle. The purpose of the exercise is to show the rower that brute force will tear the water and the boat does not move efficiently with the power applied. By making the CATCH PART OF THE RECOVERY, connecting to the water first is easier and applying the leg drive will be smoother. This exercise enhances the "HANG" of the oar and leg drive.
The same exercise can be done on the rowing machine. Remember that I always favor rowing machines on slides and ROWPERFECT.
GO PRACTICE!
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Great new coaching possibilities, thanks to Paul Cechner
First of all, happy father's day to all dads and "would be great dads" such as Paul.
Paul discovered rowing a bit over a year ago. He is HOOKED and enjoys every aspect of the sport. It is a lot of fun coaching Paul, because he improves easily. A month ago, I suggested to row a double together. This form of rowing/coaching improves rowing skills very rapidly.
Paul took charge and bought us a super heavyweight pair/double from Kaschper Boatworks. The boat is totally awesome and fits us both perfectly. Now we are rowing at least once a week together and I am already toying with the thought about entering master races with Paul. Since Paul is a fit sixty plus year old, we could easily enter master races with an age average over forty five.
In addition to being able to row a great double, Paul told me to use the boat whenever I wanted. This is an awesome opportunity for me as well as for the those who I coach in the single scull. Thanks to Paul's generosity in allowing me to use the boat, I have since rowed with: Cole, junior rower from NAC. Chance, junior rower from Long Beach. Charles, my adopted uncle to my children. Luke, one of our eligible bachelors/rowing instructor at the Iron Oarsman. J.D. junior rower from the NAC, and young Scott junior rower from NAC. They all found a new form of understanding rowing with me sitting in the boat with them. Paul, I want to thank you for creating such great opportunities to me and others.
Since the double is more stable and gives each rower the opportunity to row individually while the other stabilizes the shell. There are an array of exercises that feel difficult to execute in the single scull, but great in the double. One such exercise is rowing with a constant square blade on one side while the other blade is rowed feathered on the recovery. The goal of the exercise is to show the rower to lift the oar out on the square no matter how the recovery proceeds, square or feathered. Often less skilled rowers tend to overdraw the finish in order to fit in the feathering movement. The exercise makes such "extra" motion unfit in comparison to the other oar that is maintained square.
While I am writing this blog entry I am thinking of a Paul/XENO and CO. party. Stay tuned.
All the best and thank you P A U L!
More info about Paul:
Mobile surgery specialist Dr. Paul Cechner takes care of our hospital’s more complicated surgery cases, as he does for several hospitals in our community. He graduated from Veterinary School in 1973 from the University of Illinois and completed his surgical residency in 1976 at Perdue, where he stayed on as an Assistant Professor of Surgery through 1983.
When he is not involved in the surgical treatment of the pets of the Los Angeles area, his animal family of five cats keeps him busy at home.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)