SKYPE ready to coach.

Hello Rowers,

I am SKYPE ready anywhere there is cellphone reception. I am the proud owner of a G3 internet adapter for my computer. All you need is a webcam, internet connection, earphones, computer, and the FREE to download SKYPE software for PC and MAC.

My coaching fee is $40 for 15 minutes.

Make your appointment today at xeno@ironoarsman.com
Check out the monthly training program subscription that I have at www.ironoarsman.com and the indoor rowing workout DVDs.

See you soon.

Xeno

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

Vertigo, inner ear problems, while exercising on a stationary rowing machine.

Hello Rowers and Fitness People who enjoy rowing indoors.

Rowing machines are great, but not all are built the same.

Most rowing machines have a track on which the seat rolls back and forth. That track is either built with a slope or horizontal to the ground.

If you are a person who suffers of inner ear problems / vertigo you might want to consider a rowing machine that has a horizontal track. The WaterRower has a LEVEL/horizontal track. This means that the head and body movement glides back and forth following a level surface. The Concept2 rowing machine is built with a few degrees of slope added to the track. Although it is a minor elevation difference, it is significant for people who have inner ear problems / vertigo. The constant change in height and back and forth movement makes handling the motion of rowing more difficult.

In my opinion a level track is better for people who suffer of inner ear problems and balance problems.

Xeno

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

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.