A note from a volunteer at the CRASHB indoor rowing world championship

hi xeno, i bought your DVDs a few months ago as a gift for someone else
and then started watching them when i started rowing myself. i like
them alot, both for making the workout less monotonous and for improving
my technique. i've been pretty fanatical about trying to follow your
technique.

anyways, i volunteered to help out at the crash b's in boston in order
to be able to watch good rowers up close. i was shocked at how their
technique deviates from what you teach. i saw every bad technique that
you make fun of in your technique DVD; i thought only inexperienced
rowers in a gym would row that way. people were pulling w/ their arms
too soon (especially brits), pulling their hands up to their chin,
bending their knees first on the recovery, and leaning waaaaay back at the
end of the drive.

another weird thing is that everyone seemed to be rowing at a really
high stroke rate: usually 30-34 spm. in your cardio dvd, i think you
said you don't go over 26 spm. what stroke rate would you use for a 2k
in competition?

but all of these people who had worse technique than me were still
MUCH faster than me. does technique not matter for short distances such
as 2k? (sorry, i did marathons and triathlons, so 2k is short!) or
would these people have faster times if they worked on their technique?

Hi
Thank you SO MUCH for your nice words and compliments. I am proud of you to notice different rowing "styles".
Technique is important on the rowing machine in order to avoid injury. Some people create their own technique, by overusing small muscle groups and underusing the larger muscles groups. When we row we should always remember what others have told us about picking up heavy objects from the floor: "Use your legs and keep your back supported."
I race 2K at stroke rates between 31- 35. This means that I am pulling less hard per stroke, but because of this I can put more strokes in per minute. Most of the rowers you looked at at CRASH B do not use the "SLIDE" by concept2. Rowing Concept2s machine the stationary way leads to bad technique and muscle strain. If those "people" were taught how to use their larger muscle groups more efficiently they would pull meter 2000 meter scores.
I hope this shed some light.
XENO

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

Hi Xeno.

I recently bought your DVD off Jon Goodall in the UK. I watch it whenver I am rowing. I think it is fantastic.

I have a question I would like to ask you though.

Should I be lifting weights in my programme as well as Rowing on the erg? I row for about 40-60mins 6 days per week, mainly at 20spm.


Thanks for your time.

John


Good to hear from you.
We have a few other DVDs still.
It is great to hear that you use our DVD as a your companion.
If you have time, a bit of weight lifting is great. When I trained at the competitive level, I did two weight circuits per week. Their duration was between 60-90 minutes. Twenty five reps at each station, continously moving around. Now, I do not have the luxury of time and I find that rowing the ergo works best to burn calories. If you row well techniquely you can strengthen your body well. The two exercises that are not really used are bench press and military press. So push ups at different angles would be great compensation. Also try to use different resistances when you row. Alternate from max resistance to lowest resistance in the same workout.
I hope this gets your further.
All the best,
XENO

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

This has nothing to do with Indoor Rowing: On the bachelor, my wife and I were on pins and needles!

Yeeeehaw!!!

Travis, we were really worried you were going to pick Moana. She would not have made a good mother. Travis' parents were right about her. She is such a basket case.

G O S A R A H! Kindergarten teacher from TN. My wife and I were hoping so hard that Travis was going to choose the happy friendly SARAH!!!

Just thought I would share this with you folks in rowing cyberspace.

Other shows we watch, SURVIVOR and LOST.

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

Lightweight women indoor rowing Crash B results. This is good news for heavy weight men.

1 Hautvast,Katrien Team NED 7:08.00 International
2 van Eupen,Marit Team NED 7:09.10 Internationa

If you are a man looking to go sub seven for 2k, here are the good news. The two LIGHTWEIGHT women mentioned above pulled those scores at the CRASH B today. I strongly believe that heavy weight men who train every day on the ergo, and who hover around 7:30/2k can go at or sub 7. If you doubt me, jump in a plane, and let me coach you. There are three sessions we would do: 1 Stroke analysis/live video and DVD recording. 2. A lactate step test. 3. A steady state workout with lactate monitoring at different stroke rates and torque.

XENO

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

Invitation to row at the Iron Oarsman

Row During the Closing Ceremonies!

 

 

Join us on Sunday, February 26^th at 7:00pm here at the Iron Oarsman for the Closing Ceremonies row!  Refreshments and a great workout will be provided and Xeno will bring his Olympic medals with him for a quick talk about his own adventures at the Barcelona, Atlanta, and Sydney Olympics!   Bring a friend or two and be sure not to miss this unique and fun event!   See you there!

 

Reserve your erg today!  (949)400-7630 or email muller2000@sbcglobal.net

 

 

Iron Oarsman

Indoor Rowing Studio

440 East 17^th Street, Costa Mesa, CA  92627

www.gorow.com

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