Reflection on rowing by a great friend of mine.

Hi Xeno,

Row. row and rowing more will definitely improve your health ie, weight loss, lower blood pressure, help to regulate blood glucose in the normal range, improve upper and lower body strength and flexibility, improve balance,improve circulation by developing new capillary beds and pumping action of the heart and as with most aerobic exercises it stimulates the release brain neurotransmitters that give us a natural feeling of well being ... you feel GREAT! These are all the benefits I have experienced since I started to row 3 years ago. Improvement in my self confidence as I relate to the world is another significant benefit that has occurred as a result of rowing.

Rowing is a very flexible sport accommodating those folks that just want to maintain and improve their health to the competitive elite rowers. Rowing is a complete body workout with minimal force application to the major weight bearing joints of the body . Everyone should try rowing to see if they like it!

Rowing on the water is ultimate goal for me . Rowing a single shell , a double or a quad is an art form as well as a sport that is not matched by any other sport. It is beautiful to watch the rower, the shell ,the oars , the water and the intertwined relationship between them .....it is absolutely thrilling!

Training on an ergometer has helped hundreds of rowers improve their rowing skills. I have trained only on the C2 and it has done a great job of improving my rowing skills. However, rowing the Waterower at NARF gave me the inspiration that this new ergometer would be ideal for home use for myself and my wife who is not a rower yet. I like all of its features and how it feels during the catch and drive. I will discuss the details in the next day or two.

Sincerely,

P.

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

Understanding Training Intensity In Rowing

Hello,

Most of training is done below 2mmol of lactic acid, which is the aerobic threshold. The fitter one gets, the harder the work at lower lactate levels is possible for longer periods of time.
When we do different stroke rate changes, it is likely that rates above 26 produce lactate levels above 2mmol, and that is OK, if it is not done too often for longer periods of time per week.
The pyramids, which range from 18 to 28 strokes per minute, are a great tool to condition the body and its necessary chemical exchange without spending too much time in higher lactic acid concentrations.
The all out low stroke rate 7 minute pieces are there to maximize torque and push as hard as possible. Lactate concentration will go between 6 and 8 for most fit people by the end of each piece. Currently, uninformed coaches, abuse such workouts by making their rowers repeat such pieces TOO MANY TIMES, the result leads to physiological and mental overtraining.
The goal with my training program is to make training at or below 2mmol more interesting. Gradually, you will notice that at such heart rates you end up being able to push harder and lower your split times without increasing the stroke rate.

Also take into consideration this heart rate formula to determine the aerobic heart rate threshold:

[Max heart rate - Rest heart rate]X.78 + Rest heart rate= Aerobic Threshold Heart Rate.

For example for me that would be

[178-36]X.78+36= 146.

Most of my training would be at 146 plus minus 5 heart beats depending on biorhythm.

Ok?

Xeno

Consider rowing a waterrower at: www.waterrower.com

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

Side By Side Comparison WaterRower And Concept2

Hello Rowers

I love my WaterRower.

Today I had a side by side comparison of the WaterRower and the Concept2 at a regatta here in Newport Beach, called NARF (Newport Autumn Rowing Festival).

Here are a few reasons why I enjoy the WaterRower:

1. The WaterRower is made out of wood and the design is pleasing to the eye.
2. You have a clear view of the scenery, because there is no huge flywheel sitting ahead of the foot board. This makes TV viewing easy and face to face rowing with a partner more comfortable.
3. The seat is form fitting and comfortable, no need for a seat pad or folded towel to keep the rear from getting soar.
4. The handle is softer to the touch and therefore kinder on the finger joints.
5. The belt mechanism is quiet, whereas the concept2 chain noise is loud and metalic. 6. The water sound is quieter and kinder to the ears than the whistle of the C2 flywheel. This makes rowing at home more social with non rowing family members.
7. The connection at the beginning of the rowing stroke (catch) is smoother on the WaterRower than on the C2.
8. The resistance on the WaterRower is more evenly spread out through the stroke, from catch to finish, than on the C2, where you find the resistance of the finish running out, unless you really keep the acceleration going to the point that it does not feel like real rowing anymore.
9. I enjoy the horizontal track on the WaterRower, instead of the slight slope that the Concept2 has, which makes over compressing the knees more likely.
I am very excited about rowing the WaterRower.

To Concept2's defense, stroke rates of 38 and above run more smoothly through the chain mechanism.

All the best,
Xeno

To purchase a WaterRower got to www.waterrower.com make sure you add that you want a Xeno Muller workout DVD.

On Sun, Nov 2, 2008 at 7:37 PM, wrote:

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

WaterRower great to row and beautiful to look at!!!!

When you first walk up to a WaterRower, you notice its low profile, which makes rowing while TV viewing a dream come true. As you sit down, you are pleasantly surprised by its comfortable seat, no need for a seat pad or folded-towel-contraptions to keep the pain away from your rear end. Then you grab the ergonomically designed handle and your fingers fall in to a lose hanging grip, which keeps your forearms relaxed during your row and keeps blisters at bay. Rowing the WaterRower is as close to rowing on the water as it gets. The natural resistance of water from the beginning of the stroke to the finish, makes the acceleration smooth and at the same time powerful. Gliding back on the horizontal track allows for a gentle leg compression. As you take stroke after stroke, you hear the water accelerating and decelerating, in perfect rhythm with your effort and recovery.

I can honestly say that it feels great to have stepped out of the common rowing box that we have found comfort in. The Iron Oarsman, our indoor rowing studio, will be decked out with WaterRowers. For more information you can visit my website: www.ironoarsman.com and our WaterRower information page. All the best, Xeno the eternal rower.

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

My Waterrower

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