Sean and I after a coaching session

Sean is a master sculler. He came down from San Francisco area to get some coaching.

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

Our dog skiff posed for photo to check on rotation of picture for mobile blogging.

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

Rainbow in Newport Beach

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

Testing mobile blogging

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

XENO
949-400-7630
xeno@ironoarsman.com
www.ironoarsman.com

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

MP3 Indoor Rowing Workouts from XENO

"Hi Xeno,

Been rowing for a while and really started to get into it - wanted to get my technique right first then take it from there really.

Did a few web searches then read loads of rowing forums and finally just stumbled on your site through a Google search!

The idea of having you talk me through a workout on my earphones whilst i rowed was just too good to miss - especially someone with your credentials!

As a compliment you also have a great teaching manner and do a great job to really bring those of us who aren't elite rowers into the fold, so thank you!

I'm now going to try to save up and get the dvd's as i think they'll be even better on my laptop next to the erg!

Thanks again from an enthusiastic newcomer to the sport.

Tom."

www.ironoarsman.com
Rowing Shop

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

Ready to coach worldwide!

OK, I am now on SKYPE!!!!

I can now work with clubs directly through SKYPE.
I can coach life someone on their rowing machine with SKYPE.
I can row with someone life, to make rowing on the ergometer more interesting!
The options countless!!!!

All the best to everyone.


XENO

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

May Newsletter is ready for viewing!!! Weight Loss, Training, Technique, Summer Camps

Hello Rowers

Follow this link to the newsletter which is downloadable in PDF format.

NEWSLETTER HERE

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

A couple of days ago, I was asked about my Olympic experience, here are some of my memories.

Atlanta 1996:

"In your preparation for the Olympics, what were elements of your race plan
that you focused on? How detailed was your 2000-meter race plan?"

If you want to watch the actual race footage, you can find it on google video.
Pain is my least favorite part of competitive rowing and that is why I really enjoyed putting in long hours of training, in order to be fitter and stronger then others when the push for the finish line would near. Throughout my single scull career, all my wake up call. Because I had “beaten” everyone throughout the week, directly or indirectly by time, my motivation to do it again was fizzling. By telling Marty I knew he was going to let me have it. He put it very simply. “XENO, you have nothing to lose. This is the second time at the Olympics, but your first time in an Olympic final. Don’t focus on the gold medal outcome, work yourself up. If you are in sixth, work to go for fifth, then down to fourth, then secure bronze, go for silver, and if all goes well, you have power left to charge for gold.” He relit my will to get the job done and primed me for the final gold medal run. My gold medal race plan was, conserve energy, work the first half with Cop. Add torque to the stroke rate at 700 meters to go (like Thomas Lange did in 1992 and 1988), finally attack the last thirty strokes the same way I had been training every third workout throughout my month of training before the Olympics.



"The day of the final, before arriving at the course, how did you prepare for
your race, what was important for you to do or not do? How did you feel
during this time? What type of routine did you have to help you prepare
mentally?"

I listened to ZZ Top: “Legs”
In order to fall asleep at night I would think of a stop sign which forced me to quit thinking about the race.
In 1996 I had absolutely no worries, everything revolved about my preparation for the Olympics, very little responsibility toward others.
I had key massage therapist, and physiotherapists. My coach Marty was a great road bike partner when he would come coach me in California. Between 1995 and 2002 I had no training partners, except when Marty would ride the bike with me.
I thought about the sacrifices I made to get to the boat speed that I have attained. My heart would ache when I thought about my father who died to young to watch me race in 1996.
I wanted the other scullers to hurt more than I, I wanted them to regret to have chosen to race me at the Olympics. I wanted to give them hell on water, the same way I was given hell on water in 1992. It was time. I was in search of my identity and by winning gold I accomplished that task.

"Once you arrived at the race course, what kind of routine did you have for
getting ready to go on the water? How did you feel during this time?"

In order to stay focused I would not look up. I kept a tunnel vision and would avoid other rowers I knew. I knew where to leave my sports bag and where the boat was, those were my only stops at the race course. I would relax as soon as I rowed away from the dock, once I sat in the cockpit.

"Can you describe your warm-up and gold medal race: Did everything go
according to plan? What were the most important factors that lead to a
successful race?"

The morning of the gold medal race, I kept hearing the national anthems from freshly baked Olympic gold medalists. I worked hard that it did not distract me from my own race which happened to be the LAST one of the day. Redgrave had won his fourth gold medal an hour before I would launch for my own race. I followed my regular race warm up which consisted of a forty minute row. I took a few 15 stroke pieces and did three starts of 15 strokes each.

"If you would like to describe your experience at Sydney compared it to
Atlanta, it would be interesting to know if you approached the race plan of
your final in a different way."

Sydney was a totally different ball game. I had experienced two birth of my children. My finance from Atlanta became my wife. I was far more weathered as an adult, parent, and spouse. I knew I had been rowing better then ever. I had beaten Rob Waddell in Vienna a couple of month earlier. I knew my competition and what I was capable of. I was truely cold blooded about racing in Australia. I loved that feeling of know how, without too many emotions clouding your abilities. The most amazing about Sydney is that it was my best race ever. In the middle of the race week I started getting nightly sore throats and started having a dry cough. I kept taking all this homeopathic stuff, but nothing worked. My kids had gotten the same bug, and I was kept away from them halfway across our Australian living room. During the final I had NO problem putting the pedal to the metal until the fifth minute, then whatever I was carrying with me, blew up badly. I started freezing up and Rob kept his speed. That was an incredible feeling of catastrophe. I had to pull it together. The five second lead we had on the rest of the field started dwindling down to nothing. Rob kept a little margin in front of me, Porter, and Hacker. I kept hearing voices of my former coaches and Marty saying to me to stay clear of 3 and 4 because they might gabble me down and I would end up without a medal. It was an unbelievable feeling to get away with a silver medal, having two children, married, and having enough time to spend with the family.

"What is the most important factor to prepare for a peak race that you would
like to pass on to those readers who are preparing for sprint competitions
this summer?"

Never underestimate training thousands of miles below 2mmol of lactic it is currently the best way to build stamina for 2000 meter sprint racing.

XENO

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

The male instructors at the Iron Oarsman

Watch them on our site.

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

Come join us raise money for the American Cancer Society in May!!!

Help us raise money and row at the American Cancer Society Relay For Life!!!!

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

ROWPRO ROW with the rest of the world!

I did my first 10K on Rowpro

Follow this link!

XENO

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

From a Rochester NY Newspaper: Women Cancer Survivors Put Their Oars In The Water,

It's almost universally true: People who survive cancer discover there's much more they can do with their lives, if they just push themselves a bit.

"I had never done anything like this," says Deb Gollus of Rochester, who participates in the women's oncology rowing program at Camp Good Days and Special Times.

Gollus, 57, who works for Thompson Health in Canandaigua, says: "I had no idea what these boats even looked like."

"It just infuses energy, and shows us that we can go beyond anything we have done physically before," says Pat Bernhard, 64, of Honeoye Falls.

Bernhard and Gollus are both cancer survivors who say the program has tested them in new ways and built a sense of community with other survivors.

The rowing program is called Naiades, named for mythical fresh water nymphs or goddesses whose existence depended on the water but who were thought by the Greeks to bring to the waters inspirational, medicinal or even prophetic powers.

It seemed like a perfect name for the groups, says Jen Shulman, a former Camp Good Days waterfront director and now a volunteer rowing coach. The women "love being on the water," Shulman says. "Rowing is a respite for these ladies, a vehicle to recovery, and it makes them feel alive."

The Naiades program was inspired by a similar one in Boston, where a group of breast cancer survivors raced in the well-known Head of the Charles Regatta in 2001. It took a few years to move from idea to reality, but Naiades launched three years ago and now includes about 30 women, some of whom are beginners, some of whom are purely recreational rowers, and some of whom now compete.

The latter group rowed last year in the Pittsford Regatta and the October Head of the Genesee Regatta. They hope to compete this October in the Head of the Charles.

The groups practices during the winter at the Pittsford Indoor Rowing Center, and then in the summer on both the canal and river, working from the Genesee Waterways Center near Genesee Valley Park. They purchased a new 60-foot boat this winter in conjunction with the University of Rochester.

"It's a wonderful full-body workout," Bernhard says. "The hardest part is eight old ladies carrying a 60-foot boat that weighs 300 pounds," she jokes. The new boat, by the way, is 100 pounds lighter.

"Fishing and water never really clicked for me," says Lisa Gesinger, 46, of Webster. "I thought I'd do this just to be with other women who've had cancer." But, she says, she quickly fell in love with the workout, the water and the camaraderie.

"This is so much different from anything I've ever done."

"It's a whole team effort," says Terrie Mahoney, 47, of Farmington, Ontario County. "Everybody works like a machine, and if everyone is doing the same thing at the same time, it's a very smooth ride. If not, well... "

Rowing at twilight on the calm waters of the canal or river is itself a very peaceful experience.

Being on the water is part of the joy of rowing, Shulman says. Seeing the canal walls or the riverbank whiz by as the oars slice through the water is very appealing.

"You do have to take your cues from the person in front of you," says Roxanne Zambito, 61, of Hamlin. "The idea is to get your oars in the water at the same time with the same pressure."

"I will give up almost anything to go and row," says Nancy Harter, 51, of Greece. "I just love the feel of it." She loves the team effort, learning to work through some pain, and learning how to support the other women.

"We all have out little quirks or weaknesses because of cancer," she says. "But we help each other, and you can just feel the strength coming back."

LINK: http://www.democratandchronicle.com/apps/pbcs.dll/article?AID=/20080413/NEWS0201/804130353/1002/NEWS

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

Rowing helps me win Boardercross at USASA National Championships @ Copper Mt, CO

Boardercross USASA Nationals @ Northstar-at-Tahoe 2007 This is where I crash
Boardercross USASA Nationals 2008 @ Copper Mountain, CO
This is where i stay ahead
and this is where i end up


Last year i had a good run for it, but mistake in a semi-final took me out of the race. This year i was more focused and experienced to make it all the way.

Rowing has been a big part of my training, as I am at Iron Oarsman 10-15 hours a week. Boardercross is quite unpredictable because anything can happen in a race. You don't know what will happen untill its all over. The key for me was having a quick start out of the gates, staying low and ahead of everyone else.

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

What to do if you have an achilies tendon that does not want to cooperate when you run...

Here is a question I got no too long ago.

"Hi!

I am fairly new to rowing on the C-2. My question is: do you think it is ok for a runner with left achilles tendinitis (mild) to continue rowing while rehabbing? I do about 20 to 30 minutes rowing 5 days a week.

Thanks!"


Caution: Do not over compress at the catch, which would stretch the tendon too far... Use a bungee cord and strap it around the track. This way you will not roll too far into the catch thus avoiding any over stretching of the tendon.

XENO

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

This is a workout and story from my good friend Charles Pollak

Hello fellow rowers and friends. My name is Charles Pollak, and I am a close friend of Xeno’s and another rower as well. I graduated from Brown University in 2003, where I was captain of the crew team, and went to United States Olympic trails in the straight pair in 2004. Over the past few years I have cut back considerably on my training from being an elite oarsman in training, to that of a food connoisseur and over-worker in the office without any real sense of physical or mental balance in my life. Well that is about to change.

Over the next few months I look forward to having fun with rowing training again, by focusing on rowing, diet and cross training as well. I want to become an athlete again. Thereby, I will be posting thoughts on this monthly training letter about my goal of getting back into great rowing shape for competition and for everyday life. This will be done by sharing different workouts and training tips that I am putting together with Xeno: to help all of us all reach our training goals together, no matter how big or small they are.

Some of you are probably training to become internationally competitive athletes, while others are training just to have fun, or even to lose a lot of weight. No matter what you want to accomplish by working with Xeno’s iron oarsman training plan, we can all work together as a team to exceed our goals, and all have fun together in the process. Here is an erg workout that I did yesterday at the iron oarsman erg gym. It takes just over an hour to finish. I hope that you enjoy and please let us know any thoughts or questions that you have.



Warm-up: 15 minutes

Light rowing on erg 10 minutes
Stretching upper and lower body 5 minutes
*Drink water as necessary, always remember to stay hydrated.


Drilling and Breathing: 20 minutes

This helps to burn the proper rowing technique into the muscle memory. Also helps to continue with the warm-up so that we are thoroughly prepared for the workout ahead of us.

-start with arms only 20 strokes low 10 strokes a little harder
-add the back swing 20 strokes low 10 strokes a little harder
-move into quarter slide 20 strokes low 10 strokes a little harder
-half slide 20 strokes low 10 strokes a little harder
-3/4 slide 20 strokes low 10 strokes a little harder
-full strokes 20 strokes low 10 strokes a little harder

(If on sliders) move into one legged rowing building the stroke from legs only, to legs and back, into full strokes. Then switch legs. Do some harder strokes during each stage as well for 10-20 strokes at a time. Feel the blood begin to flow and continue breathing. 2 minutes for each stage of stroke per leg

Steady state 10 minutes
*Drink water as necessary, always remember to stay hydrated.



Workout: 25 minutes

This workout is a power workout for torque
Have fun with it and watch your splits drop throughout the three sets.
You can row at a controlled rating and use the power strokes like weights to build strength and gain muscle coordination

(40 seconds on / 20 seconds off) * 5
3 minutes rest light paddle, keep moving

(30 seconds on / 30 seconds off) * 5
3 minutes rest light paddle, keep moving

(20 seconds on / 40 seconds off) * 5
3 minutes rest light paddle, keep moving

*Drink water as necessary between pieces



Warm-down: 15 minutes

Do triceps and bicep curls with the erg handle for the ever important beach muscles. Summer time for Europeans in pink speedos is coming up! Do these while sitting with straight legs and tall lower back. 2 minutes

Do abdominal work for injury prevention. Do this on erg seat while sitting on front of the seat with a flat back and only going down as low as you feel comfortable. Do not over extend sit ups going down and risk tweaking a muscle or your back. Try different arm positions during sit-ups as you feel comfortable. 1 minute

Light row to warm down 5 minutes

Stretch to finish warm down and help muscles maximize gain from workout 5-10 minutes

*Drink water as necessary
*Always eat healthy some solid food within 30 minutes of completing workout to replace carbs and protein, etc. burned off from workout. Feel free to do this even if you are training to loose body weight, as this is really good for you. Enjoy!
*If training to be an elite athlete, feel free to finish workout with post sets on the weights and some more solid steady state on the ergometer. Have fun!

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

Important change in CPR read on!!!!

This comes straight from CNN website and VERY IMPORTANT!!!

(CNN) -- Mike Mertz was dead.

With no pulse, no heartbeat and no vital signs, he lay slumped in the front seat of his Saturn, foot wedged against the accelerator with the car stuck between a tree and a stucco wall in Mertz's townhome complex in Glendale, Arizona.

He never saw his life flash before his eyes. In fact, he doesn't remember a thing -- only what people told him later. A UPS driver, Corey Ash, was making deliveries that Wednesday afternoon, when he heard the engine noise.

Sprinting across the street, Ash reached across Mertz's slumped body, turned off the car and pulled the 59-year-old from his vehicle. He hit 911 on his cell phone and started CPR, the way he had learned it in a National Guard training exercise two months earlier.

The American Heart Association says that sudden cardiac arrest kills more than 400,000 people in the United States every year.

This is the worst-case scenario. If a person's heart stops pumping blood through the body, and they aren't in a hospital, they have only about a 2 percent chance of surviving without serious disability. But Arizona cities including Glendale are starting to find that a few simple steps can radically improve the odds.

Less than a minute after his 911 call, Ash could hear the ambulance siren racing from Fire Station 154, barely a mile from the complex. When the truck arrived, a burly medic firefighter named Ruben Florez thumped an urgent rhythm on Mertz's chest, 200 times in the next two minutes, before another medic stepped in and delivered an electric shock from the paddles of a defibrillator. After 600 chest compressions and three electric shocks, a weak pulse returned.
Don't Miss

* In Depth: Matters of the Heart
* Heart Association: Hands-only CPR works

Until three years ago, Arizona's success rate in cases like this was no better than most of the country. This past month, however, physicians in the state reported in the Journal of the American Medical Association that a new regimen by paramedics has tripled the success rate, to more than 5 percent. Among patients whose collapse from cardiac arrest was observed, long-term survival went from 4.7 percent to 17.6 percent.

In a bold departure from standard practice, paramedics in most Arizona cities do not follow the guidance of the American Heart Association. Instead, they follow a protocol that was developed at the University of Arizona's Sarver Heart Center, largely by Dr. Gordon Ewy.

Even after cardiac arrest, Ewy said, there's enough oxygen in the body to feed the brain and keep a person alive for several minutes. But that air helps only if someone compresses the heart to circulate blood. In traditional CPR, rescuers alternate 30 chest compressions with two long "rescue breaths." Paramedics are trained to start by checking the airway, and insert a breathing tube at the start of resuscitation. These extra steps, said Ewy, waste precious time.

In Arizona, paramedics skip the breathing step. They simply alternate two minutes of pumping on the chest -- 200 compressions -- with a single shock from a defibrillator.
Health Library

* MayoClinic.com: CPR

Epinephrine, a powerful stimulant that jump-starts the body's vital systems, is given as soon as possible. Ewy said the Arizona study, along with studies on bystander interventions in Japan and his own animal research, show that resuscitation without additional breathing is superior.

"In my mind, the evidence is overwhelming right now," he said.

On Monday, just weeks after the Arizona study was published, the AHA revised its official guidelines to promote breathless resuscitation as the preferred method for bystanders without CPR training -- even as it continues to recommend medical professionals such as EMTs continue to incorporate artificial breaths.

Dr. Vinay Nadkarni, past chairman of the American Heart Association's Emergency Cardiovascular Care Committee, said it is too soon to say whether Arizona's EMT method is better than the AHA guidelines. He noted that while Arizona paramedics don't stop to give breaths, they do insert a device to keep the airway open. He said the AHA agrees that forceful, "minimally interrupted compressions" are the most important factor in resuscitation.

But Nadkarni said the AHA is committed to what works. "If there is a way to save lives, and a system can find a way to save a life, the Heart Association is for it."

Crystal Sorenson, a Glendale firefighter and medic for more than 20 years, experienced a vivid example last summer with the case of 48-year-old Daniel Lane. As she pounded his chest, Lane kept grabbing her wrist, struggling to look up. Each time she paused to deliver a defibrillator shock, "he'd let go and drop down, passing out."

A similar story inspired Ewy, who told CNN about a recording of a 911 call he heard several years ago, on which dispatchers guided a woman through CPR on her husband while she waited for paramedics to arrive.

"After a while, she came back to the phone and said, 'Why is it every time I press on his chest, he opens his eyes, and every time I stop and breathe for him, he goes back to sleep?' " Ewy paused and gave a rueful laugh. "This woman in 10 minutes learned more about cerebral perfusion [getting blood flow to the brain] than we had in 15 or 20 years of CPR research."

All that research, Ewy said, pointed to one thing: "You don't stop pressing on the chest for anything."

In Glendale, paramedics are convinced they have a good thing going. "I hate to say it, but before, you went in [to a cardiac arrest scene], almost expecting that it wouldn't work," paramedic Matt Juscius said. "Now... it's almost commonplace to have these guys come down to the station."
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Mike Mertz had a big grin on his face last week, walking in to shake hands with Florez and the rest of the crew at station 154. Outside, he shook his head at what might have been.

"I was completely out. Gone." Now, aside from still-sore ribs and a new implanted defibrillator, he's fine. "If that UPS guy didn't come around the corner, I wouldn't be here today. It was that close."

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

Hello everyone, I helped coach a group of Orange County Firemen!

Hello Rowers,
Last Thursday, I went to Buena Park to coach a small group of firemen, who are about to start their indoor rowing challenge which will consist of rowing 30KM in the month of April. For some of us that distance is very manageable, however if rowing is new to someone, any distance can be challenging. Check out here the photo!
XENO

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

Weight Loss Standings

OK everyone...
The current situation with my weight loss is good. I keep losing weight on the Nutrisystem plan. I must confess that I have substituted a couple of food items to other food that I bought at the grocery store.
A couple of days ago I was due to order my next 28 day ration. I wanted to purchase only lunch, dinner and snacks, without breakfast stuff. However that is not possible, with Nutrisystem it is all or nothing. So I ordered a full round of everything and this time the price tag was in the upper $300, that is fine, since the diet is working. My energy level has increased since I have lost my first twenty pounds. If feel great. Check out my video log on www.youtube.com under "ironoarsman". If you have trouble finding it use Xeno Muller weight loss.
Being on this diet has given me a new goal. I want to combine a healthy life style through rowing and weight loss. That is it. Although my former ideas about rowing being good for: getting into college, "prehab" before joint replacement, "postrehab" after joint replacement, were all good, but I believe that the weight management issue can hit a huge group of people, me being part of it.
So stay tuned. The goal is to make people fitter and slimmer with rowing under my supervision, it is going to be awesome. I will live up to my own expectations to drop the weight, anything under 230 is the ultimate jackpot!!!!!!!
www.ironoarsman.com
XENO

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

Lose weight, subscribe to the XENO MULLER training program

Hello rowers and others who are on diets,
We now offer a yearly subscription of the XENO MULLER training program. This new option brings a $75 savings!
The focus of the training program is to BURN A TRUCK LOAD OF CALORIES, build the aerobic and anaerobic threshold in order to sprint and feel great in February and August. The training program is perfect for anybody who workouts on their own. It is perfect to keep motivated and interested in exercising. The program is great for absolute beginners as well as highly seasoned rowers. I added a sample month for download to make the decision easier. All the best,
XENO
Click here to find the sample training program on www.ironoarsman.com

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

Cure for vertigo? Rowing might be an answer.

Remember, I am not a medical doctor. Read this, check with your doctor first before rowing.

One of our female rowers had her yearly check up and she was happy to tell her Doctor that she did not have anymore reoccurring vertigo. He asked her what she had been doing. Her answer: ROWING.

The back and forth movement of rowing could help people with vertigo...

Try it out, but make sure you check with your physician before starting any rowing exercise.

All the best,

XENO

I found a cool graphic on our site: www.ironoarsman.com

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

I picked up this news article from the www.row2k.com website, row row row, that is all I can say.

Many reasons to row
If you are one of the millions out there looking for the fountain of youth and fitness then read on.

One of the best exercises you can do for your health is something that has been around since the 1800’s. It’s Rowing! Rowing is total body, total fitness for all ages, sizes and shapes.

Few sports can compete with the health benefits. The first rowing exclusive club was the Detroit Boat Club, which started in 1839!

Since 1981 a new phenomena in the sport of rowing has emerged and it’s called the Concept 2 Indoor Rowing Machine.

It is affordable, easy to use, total body fitness and it has sparked a rowing revolution for all ages, sizes and shapes.

Over the years the water sport of rowing has had to learn to share the spotlight with a machine. When the question is asked these days “Do you row?” you are very likely to hear the response as “Yes, I Concept 2 Row.”

Why Row?

Here are 10 good

reasons:

• Rowing exercises all major muscle groups

• Rowing exercises muscles through a wider range of motion than most exercises

• Rowing provides aerobic and anaerobic conditioning as well as strength conditioning

• Rowing is a great calorie burner

• Rowing is a lifelong sport that can be performed by all ages.

• Rowing is a smooth motion, rhythmic, and impact free

• Rowing offers diverse opportunities: inside, outside, on water, on land, competitively, or for self-satisfaction

• Rowing is a time efficient workout. It doesn’t take long to get a great workout

• Rowing is the complete exercise.

• Rowing does not discriminate against age or gender.

Still not convinced to give it a row?

Other benefits are:

• Reduces stress and anxiety

• Excellent cross trainer or warm up for other sports and activities

• Promotes well being and self-esteem

• Weight loss, blood pressure reduction

• Great for relaxation and meditation, to clear oneís mind and to help one sleep.

• Rehabilitation

• For camaraderie, to meet nice people

Most of all one should consider rowing for the FUN of it!

For more information go to www.concept2.com or contact me at tsmythe@kmmc.org



Editors note: Terry Smythe is fitness director at Keweenaw Memorial Rehab and Fitness Center in Houghton. Keweenaw Memorial Medical Center is located in Laurium.

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

Playing golf and want to be more competitive?

Well I have an answer for you golfers who want to improve your game!
Cross training has always been a great way to improve one's main athletic discipline. It so happens that rowing and indoor rowing is a perfect cross training option. If you live within driving distance from the Iron Oarsman, you need to try this very EASY sport. Of course, the harder you pull the tougher the workout gets.
See you soon, your golfing partners will wonder what you did to beat them into the ground, at your next tournament.
www.ironoarsman.com
XENO

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

8 days into the Nutrisystem diet lost ten pounds, check the footage.

Take a look at my testimonial with follow up picture

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

Personal footage about being on a diet...

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

New World Record for men's lighweight indoor rowing:

At the Crash B Indoor Rowing Regatta a new world record was set, by a 19 year old lightweight. Follow this link to my website to see the video footage.

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

Get ready for the on the water Master National Championship held in beautiful California!!!

WHAT: 2008 US Rowing Masters National Championships
WHERE and WHEN: The 2008 US Rowing Masters Nationals will be held August 14-17 in Long Beach, California.

OK, Masters, you want to kick some B..T?!
I am gearing up my monthly training program for the national master’s championship in Long Beach this summer.

The cost is a measly $25 a month, the benefit is ENORMOUS! If you want to beat some old college rival into the ground and afterward do a happy dance around the downed rival, I am part of your equation to your rowing success. Sign up HERE

Next: I am going on four day trip with my kids... I am planning to write a bit about rowing and post a couple MP3 workouts that can be used for on and off the water rowing.
Stay tuned.

I feel great, I rowed 18K on the erg this am.

Over and out, XENO

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

I rowed 42197 meters....

Yes I rowed a marathon. It was great. It was long, it can be faster. Read on...

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

Try this indoor rowing workout by Xeno Muller at the Iron Oarsman

Hello Rowers and future Rowers,

Here is a little workout that we enjoyed yesterday morning:

To start out build your stroke to warm up your body gently.
Arms only, upper body and arms, quarter slide, half slide, three quater slide, ..... click here to follow the rest of the workout on the www.ironoarmsan.com official website.
You will love the fat burning, calorie blasting workouts.
XENO

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

NEW INDOOR ROWING PODCAST!!!!

YES there is one more workout available for the IRON OARSMAN TRAINING MEMBERS.

This morning we had a great workout at the IRON OARSMAN and I used my MacBook to record it.

We started with some technique and went into the harder part of the workout by rowing 5 2 minute pieces. We broke down the 2 minute pieces alternating every 30 seconds between full slide and half slide. It was awesome and everyone had a great time breaking a sweat and feeling terrific.

The IRON OARSMAN TRAINING MEMBERS get a monthly training program and a weekly training PODCAST which is downloaded onto their MP3 player.

If you are interested in learning more about these training options with your rowing machine log on to www.ironoarsman.com

All the best,

XENO

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

I need to make room and need to give the ROMAN SOLDIER AWAY through an EBAY AUCTION

Hello Everyone,
I need to make room and I am selling our IRON OARSMAN mascot, the ROMAIN SOLDIER,
check out the EBAY auction HERE

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

Hello, this morning I found a great race story from a Doctor who competed in a 2K indoor rowing race!

Read Dr. Andy's race report.

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

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

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

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

More news on Rob Waddell on www.ironoarsman.com

Hello All,
As you know I am beefing up my

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

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

This is one reason why it is nice to live in Southern California

The photo was taken less then a mile from the Pacific Ocean. In the back ground you can see snowy mountains. This is the lowest snow level I have seen since I moved here in 1995. The winters here in Southern California is great.
XENO

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

NEWS FROM DOWN UNDER about the ROWPERFECT

Quick info on the pictures: The cage has a variable resistance. The flywheel/foot-board rig glides smoothly back and forth on a monorail, which makes the footprint of the machine less then 2meters in length. I can't wait for the first machines. It is going to be awesome.
XENO


Check out my British counterparts inforamtion:

Check in with me with the early arrivals of the ROWPERFECT to the United States.

In addtion take a look at our MP3 workout on our website:

IRON OARSMAN

XENO

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

New MP3 workout to download for indoor rowing by Xeno Olympic Gold and Silver Medalist

Hello everyone.
Visit our website for a brand new 45' indoor rowing workout on MP3.
This is a monthly published service.
If you upgrade to the monthly training program you can download a FRESH workout every week.
All the best,
XENO


Also in the news which I found interesting:

These guys held a 1:30.5 averagea for 24 hours!!!!!


Ten-man team sets new 24-hour indoor marathon best.


A world record has been broken by Bedford Star Club rowers.

A ten-man team smashed the 24-hour indoor marathon best, set by a French squad in 2006.

Each man had to row on a machine for 30 seconds, with a rest period in between of just four minutes and 30 seconds.

Their target was 474,402 metres – and they beat it by 3,043 metres.

The new benchmark of 477,445 metres was set at the club's headquarters in Commercial Road between 9am on Saturday and 9am on Sunday.

Team captain Chris Callow said: "Changeovers had to be quick and precise to make sure the momentum and the speed stayed constant.

"And we didn't look at the meters on poor changeovers, which could have cost us the record."

The record-breaking team was Chris Callow, Dave Kempsell, Kevin Bullard, Mark Bavington, Martin Birch, Andrew Piesley, James Gani, Richard Slaymaker, Joel Grant-Jones and Pete Mulkerrins, a former Great Britain Olympic rower.

The rowers were also bidding to raise £10,000 to buy a new coxless four boat for their club before this year's Henley Royal Regatta.

And happily they are already half way to the target thanks to a £5,000 donation from Sandy-based construction company Kier.

Original link: http://www.bedfordtoday.co.uk/bed-news/Star-Club-rowers-break-world.3710163.jp

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

It is raining here in California, BUT let's row at the Iron Oarsman anyway.

Hello Rowers from all parts of the world.

Quick update with my new years resolution to train harder during my workouts at the Iron Oarsman.

I made everyone pull a few 30' pieces and rank them on the Concept2 world ranking. I believe that I am number 36 overall. Not too bad, but I see that I am going to be training more in the next few years. Four years ago, I was able to hold 1:46.8 for a MARATHON.... This is not the case. As soon as we have the ability to distribute the ROWPERFECT, I will make my workouts which I lead 90'long. Like that I will shed some weight and become competitive again in my age division.

Another update is that I am going to take my computer to the Iron Oarsman tomorrow and record our workout. I will then put it on our podcast website that is accessible to the rowers who get the monthly training program which is $25 a month.

All the best,

XENO

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

Update on MP3 workouts for rowers and their rowing machine.

OK,
I am in the process of getting set up with a server which will allow people to purchase the MP3 workouts and download them directly to their computer.
In the meantime, I am sending out hard copies on CD ROM.
The other added bonus for being on the monthly training program (cost is $25/month) is that I am opening up a library of MP3 workouts, which are direct copies of workouts that we do at the Iron Oarsman. So no matter where you are on the face of the world you can get a fresh of the press workout and NEVER EVER NEVER feel boredom again when putting in the miles.
Talk to you guys soon.
XENO

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

Get your MP3 workouts now from www.ironoarsman.com and more!

Hello Rowers:

I made the jump to MP3 workouts. Check them out on our website!

In addition we have a truck load of new rowing designs and apparel. Check it out here!

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

Indoor Rowing with Xeno Muller & Iron Oarsman Indoor Rowing Studio

(this picture of me was taken while shoveling snow after a blizzard in Truckee, California)

Hello Rowers.

This will be a great year for indoor rowing. In not too long we will finally reveal the totally redesigned ROWPERFECT from Australia. My goal will be to sell the machine to individuals and gyms. Further more I will help people set up their own indoor rowing gym throughout the United States.

If you are likely to compete at one of the upcoming indoor rowing regattas you will like to follow the XENO MULLER training program. The program will help you get as fit as you can be for winter and summer competition. Check it out here.

IPOD workout lovers, we have something coming for you. In not too long we are going to supply you with MP3 workouts that you can listen to when you row your machine. It is going to be awesome.

If you have access to a TV screen while you row you will greatly enjoy 1 or all of our 8 indoor rowing workouts. You will greatly enjoy the rhythm by following (Xeno Muller Olympic gold and silver medalist.) You will find them HERE.

If you ever wondered what Olympic gold medalist did for training you will find a treasure in the Olympic gold medal secrets double DVD set.

Finally, do you want fun rowing apparel and gifts check out our store here.

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

Indoor Rowing and the new year!

I have been beefing up www.ironoarsman.com.
Refer to www.ironoarsman.com for all the latest news.
Happy New year!
XENO

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

Rowing on the ocean...

This does not happen when you row indoors...
Stay safe.
XENO

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

Wander Rudern or "hike rowing" in Europe and the World

I posted a new entry on non competitive rowing in Europe and across the world. A lot of masters have a great time visiting the castles in Europe by rowing boat. Follow the link to my post on Iron Oarsman .com
XENO

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

New features on www.ironoarsman.com

Hello Rowers
We have a new feature on our website!
At Ironoarsman.com you can now follow any schedule and workout changes from the comfort of your own computer. Thanks to GOOGLE calendar we have now an interactive platform for the instructors at the Iron Oarsman. So if there is a special event/row any of the instructors can add it and the changes appear on the Iron Oarsman website. This is especially great if you register with the calendar and get email alerts.
In addition I added a new feature to the first page of our website: A BLOG! I figured thanks to John B. from the Iron Oarsman that I needed to keep the content flowing freshly on our website. For some more time I will be publishing on this site, yet I will gradually move all the information over to www.ironoarsman.com
All the best, and happy holidays.
XENO

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

Rob Waddell won the first New Zealand Selection Regatta after 7 years of break

Rob Waddell won his first 2K at the New Zealand selection regatta. The chips are not down yet as to who goes to the Olympics in the men’s single scull. Rob’s goal is to go to the Olympics and get a medal. Well, he is on the right track. He is a rowing god/monster. Thank you to his wife Sonia to be putting up with Rob and his rowing passion. I wish the whole family all the best. GO ROB, you are a beast, a friendly beast!
XENO

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

Rowing between 96 and 98, Xeno single scull on youtube

Check out a bunch of rowing clips I posted on youtube. Look for "ironoarsman" on youtube.
All the best,
XENO

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