The February Training Program has arrived in the mail box for the IRON OARSMAN members.
I wish you great rowing and lots of fun pushing hard.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 31, 2008
February 2008 Training Program for CRASH-B available
Hello Rowers!
The February Training Program has arrived in the mail box for the IRON OARSMAN members.
I wish you great rowing and lots of fun pushing hard.
XENO
The February Training Program has arrived in the mail box for the IRON OARSMAN members.
I wish you great rowing and lots of fun pushing hard.
XENO
Jan 27, 2008
Race strategy for a 2k
Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Race strategy for a 2k
Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
More news on Rob Waddell on www.ironoarsman.com
Hello All,
As you know I am beefing up my website www.ironoarsman.com
I just added news about my friend Rob Waddell who is in great form and on course for a great showing in the single scull for the next few months.
Please follow this link to find pictures and other rowing interests C L I C K
XENO
As you know I am beefing up my website www.ironoarsman.com
I just added news about my friend Rob Waddell who is in great form and on course for a great showing in the single scull for the next few months.
Please follow this link to find pictures and other rowing interests C L I C K
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Jan 31, 2008
February 2008 Training Program for CRASH-B available
Hello Rowers!
The February Training Program has arrived in the mail box for the IRON OARSMAN members.
I wish you great rowing and lots of fun pushing hard.
XENO
The February Training Program has arrived in the mail box for the IRON OARSMAN members.
I wish you great rowing and lots of fun pushing hard.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 27, 2008
Race strategy for a 2k
Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Race strategy for a 2k
Hello Rowers,
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
My race plan on the rowing machine for 2K was always:
15 quick and fast, which would drop my overall average per 500 meters three seconds below my goal. Then fall into a nice rhythm and maintaining a stroke rate above 32 (in my case). If 32 is way to difficult consider changing the drag to less.
From 15 strokes to 900 meters to go, I would gradually lose the lead on my 500m split time that I found after 15 strokes. So for example if I wanted to row 1:30 for the whole 2K, after 15 strokes I would be at 1:27.5, at nine hundred meters to go I would be around 1:30.7, so at that point I would maintain 1:30 each stroke as to not lose too much on my target finishing split time. This rhythm I would maintain for 500 meters which would bring me to 400 meters to go. At that point I would require 50-80 meters to get myself psychologically ready to push hard for the remaining 320 meters. This final sprint is enough to make up 1 entire split second in average. So out of the 1:30.7-1:31 ends up being 1:29.+
Does this make sense?
All the best,
XENO
More news on Rob Waddell on www.ironoarsman.com
Hello All,
As you know I am beefing up my website www.ironoarsman.com
I just added news about my friend Rob Waddell who is in great form and on course for a great showing in the single scull for the next few months.
Please follow this link to find pictures and other rowing interests C L I C K
XENO
As you know I am beefing up my website www.ironoarsman.com
I just added news about my friend Rob Waddell who is in great form and on course for a great showing in the single scull for the next few months.
Please follow this link to find pictures and other rowing interests C L I C K
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Comments (Atom)