Jul 11, 2011
Jun 30, 2011
You can get instant digital downloads and row better and faster
Visit our website: www.xenorowingcoach.com/xeno-muller-rowing-coach/Xeno_Digital.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 26, 2011
Single Scull champions going head to head at Koninklijke Holland beker 2011- Synek vs Drysdale
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 25, 2011
Training tips included in the competitive training package.
Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 13, 2011
Get your Xeno workouts and training packages on facebook too.
http://www.facebook.com/pages/Row2Go-Online-Rowing-Workouts-with-Xeno/180818085305200?sk=app_174058885960413
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 10, 2011
Wanderrudern, we need this in the United States
This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 9, 2011
When padded shoes don't help you row fast. Yes you read right.
When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.
I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.
So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.
:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Beware of staff infection, German E. Coli, water from the faucet and tiramisu.
The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.
One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.
For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.
As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)
picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2011
In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!
From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.
I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
A nice Youtube account by Mike Nicholson on rowing in Australia
G'day
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2011
Travis Pastrana and others
Rowing on land has grown bigger than on the water rowing. Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing.
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 4, 2011
Handle height sculling technique.
The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Here is technique available on Youtube and what does not compute with me:
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel. Such lay back prevents higher effective stroke rates. I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Xeno Muller betreut Schweizer Ruderer :-)
Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mega Catamaran in Newport Beach where I coach and trained for a decade
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 3, 2011
Rowers who might run beware
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing for Tri-athletes is a great solution for training problems.
As tri-athletes, why bother cross training when the sport already includes three different disciplines?
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 5, 2011
On Wednesday at 4pm pst I will talk on rowing illustrated radio about...
Hi you crazy competitive rowers!
On Wednesday May 10. 2011, 4PM PST, I will talk on Rowing Illustrated's radio show about which club to join if you want to make an elite rowing team and have a stab at the national team.
I will also address the need to use video to move the boat more efficiently and faster of course. My third and final point will be about understanding other sports in order to improve rowing technique and power application.
Tata for now!
www.xenorowingcoach.com
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 28, 2011
Be smart don't burn the candle at both ends, rest when your body tells you.
Looking back at my years of training for competition, I can say with certitude that I was highly motivated to making my body bullet proof against other competitors.
Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.
The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.
The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 25, 2011
Use your eye grab your camera and start filming your technique
Rowers and coaches, today there is no excuse for not analyzing your rowing technique frame by frame. Almost any smart phone can take footage and be played back on a computer screen. My tool of choice is my iPhone 4, truly incredible and simple to download to the computer. It is amazing how much detail you can see in frame by frame analysis and most of the time it is not pretty at all. Try it, have a look at your crews footage or your own technique and notice how much extra body movement there is which needs to be controlled and erased, because if you don't the race stroke rate will stay low, the boat won't run/glide, and the ratio inexistent.
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 24, 2011
Story on CNN about woman who lost 235 pounds:
When I read that story I was intrigued by the simplicity of her "diet":
1. Eat every three hours a max of 8oz.
2. No sugar drinks
3. Do not skip meals
4. Don't tell anyone.
That doctor hit the nail on the head for two reasons: simplicity and discipline.
Simplicity: there are many reason why people are overweight. One is certainly due to the grazing habit. For example taking a trip to the fridge for no reason at all due to jaw movement boredom. Setting a timer to go off every three hours keeps your subconscious feeding impulse in check. It works! This leads me to discipline. It is not complicated to be disciplined about food intake quantity when you must eat every three hours when the timer goes off.
So set your timer :-).
FYI 1 oz is similar to 30 grams.
Xeno
Www.row2go.us
- Posted using BlogPress from my iPhone
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 7, 2011
Olympic gold medal final single scull 1996 Atlanta
This is a new version of the Olympic gold medal race. It also features the medal ceremony!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 4, 2011
GB 4- Rowing in Athens Olympics 2004
A great race and so well retold by the athletes. This is rowing at its finest.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 26, 2010
Change in training routine!!! Result: more power and more distance
Hello Rowers and Visitors.
Most of you know that for 7 years I have been leading indoor rowing workouts. I have now stopped running these workouts for two reasons :-)
1. My daughter started 7. grade and needs to be at school an hour before her siblings... running classes at 7AM was not fitting in anymore.
2. I am using my time more for my growing sons who want to start rowing...
3. I began the job of advising the Mexican National Rowing Team.
4. I am coaching two brothers who are capable of going really fast in their boat.... the goal is London 2012 :-)
Since the change in my "job" I am very pleased to announce that I am pushing harder and farther when I row on my own. I always appreciated running classes and motivating others to row. I did not realize how little air I was using to push my own strokes. My home routine is currently an hour of rowing, actually today I pushed an additional 15 minutes with the total distance rowed being 18000 meters. As I sit typing this blog entry, I feel worked out and calm. I feel relaxed and satisfied with my shape. I am looking forward to getting back into better shape.... this is hard to believe because I never stopped rowing for most of my life.
If you are interested in being coached by me have a look at www.xenorowingcoach.com and if you want to row to my workouts visit www.row2go.com.
It is important that you know what proper rowing technique is, although no one needs to have perfect technique in order to be in shape, however it is important to know what the wrong technique is :-).
Row far!!!
Xeno Muller
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 24, 2010
Rowing at the Head of the Charles and beyond.
I followed the racing on the Head of the Charles' website. It was pretty good footage for live transmission. Hopefully, next year there will be more than one camera following the race.
You can also check stories about this weekends racing on the row2k website. I left a comment on that website after I read that master rowers blame their losses on age. That can certainly be true, partially, but it often is due to a lack of smart training. As a coach I have the answers. Check out www. Xenorowingcoach.com
Xeno Muller
Olympic gold & silver medalist
President
www.row2go.us
949-400-7630
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of xenorowingcoach.com and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 13, 2010
If you see this van....
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Indoor rowing still pretty unknown but growing steadily among general public knowledge
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing in France
Hello Indoor Rowers want to take the plunge with real on the water rowing in France and learn French at the same time?
I learned to row in Fontainebleau on the river Seine. It is a lovely area with a beautiful castle and forest. The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon. If French is not your forte then you can always get yourself to study it a little before you go: Click Here!
The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48
You will have a lovely time.
I learned to row in Fontainebleau on the river Seine. It is a lovely area with a beautiful castle and forest. The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon. If French is not your forte then you can always get yourself to study it a little before you go: Click Here!
The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48
You will have a lovely time.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 6, 2010
This is really cool rowing footage from a group of....
Group of masters in Australia. I know the 3 seat in this boat. Makes me want to scull!!!! Awesome!
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 4, 2010
World Rowing Championships 2010
Nice high quality footage
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 24, 2010
youtube 2010 09 24 fun rowing workout Concept2 Waterrower.m4v
Rowing keeps me sane. Rowing makes me a more patient father, a better husband, a more relaxed driver, it also prevents me from blowing up under too much weight. Shouldn't you start rowing?
'
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 23, 2010
LW2x Bellingham Training - row2k Picture of the Day
LW2x Bellingham Training - row2k Picture of the Day
This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.
Xeno Muller
This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 14, 2010
Daily rowing is good for you.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 13, 2010
Rowing Technique in stick figure form :-)
This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 11, 2010
A fun workout that can be used on the water too, read on...
Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 8, 2010
Her rowing looks effortless and she wins Olympic gold
Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 1, 2010
Tasting my own medicine...
For years I have been rowing every day. I started when I was 13 and a half years old and kept rowing daily until I turned 32. Now I am 38, married with four children under the age of 13 and I coach daily and reduced my daily rowing routines to 5X 45 minute sessions per week.
This change in exercise pace made me appreciate the rowing workouts that much more. By being forced to NOT row, I enjoy that much more getting on the rowing machine and feeling what makes rowing so enjoyable.
First, I find that the rowing range of motion and its repetition loosens up the body from ankles through the lower back to the shoulder blades. I always begin my rows by warming up fragments of the rowing stroke which emphasis full extensions of the limbs and hinging at the hip joint thus also stretching out the hamstrings.
Second, breaking a sweat comes gradually and easily. With rowing almost 90% of the body's muscles are being used all while being seated on a comfortable seat which makes sliding and using the leg drive smooth as if floating on air. I find power for my muscles by adjusting my stroke per minute rate to my breathing rhythm. I take deep breath throughout the stroke cycle. Rhythmic breathing is in its own right a strength exercise, because the lung volume is more utilized during exercise than during sedentary work. The combination of breathing and moving the body up and down the rowing track gently warms the body up.
Third, by the time I am 3/4 through my rowing routine, I feel better about myself mentally. The positive endorphins kick in and I come to truly appreciate how doing a rowing workout delivers the "goods" so to speak.
I have always said to beginners how powerful of a life changing discipline rowing is. Now that I do not have the luxury of rowing everyday, I get to taste my own medicine and I LIKE IT.
If you have never rowed before, I hope that my short piece will make you curious about rowing. Rowing is a gentle sport on your joints, no impact. This is the one sport where you will see elder athletes in their 90ies still compete.
All the best, row soon, row far,
sincerely,
Xeno Müller, Olympic gold and silver medalist, Olympic record holder
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 21, 2010
A new intermediate rowing workout for rowers and their rowing machine :-)
Hello Row2goers
My name is Xeno Muller. I won Olympic gold and silver in the men's single scull. I still own the Olympic record. Here is a short description of our latest workout that you can find on www.row2go.com
We had a solid workout pushing over 1100 strokes in 45 minutes. We made sure that the warm up covered the technique fundamentals. Rowing is an easy exercise to get into. When you join Row2go you get all the information you need to familiarize yourself with the proper rowing technique that enables you to enjoy rowing for the next 300 years. We broke a great sweat and had smiles on our faces. Register to read more about the details of the workout and download availability for smart phones, big screen TVs, or MP3 players, always row with your Olympic gold and silver medalist and Olympic record holder :-) find all the information here
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2010
Hello Row2goers,
This workout was filmed Saturday morning early, prior to the two group classes that I usually lead at 8 and 9 in the morning. Needless to say, I put in my miles that morning. I rowed 30 kilometers total and felt great. This workout was a solo row during which I pushed 45 minutes. I always make sure to warm up with technical drills. Read on to get the written detail of the workout, as a stream, downloadable video files and MP3 version of the workout....
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 25, 2010
A great beginner workout on Row2go!
Hello Rowers!
Last Saturday we rowed an easy workout with slow technical drills and a few power pieces at low rates.
Overall we pushed a good 45 minutes and it felt great. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 11, 2010
Watching and listening to a new rowing workout on a weekly basis... Yes you can!
Hello Row2goers!
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 15, 2010
An hour of power for different fitness levels.
Hello R2G rowers,
We had a great workout on our Concept2 machine. Row2go owns two kinds of machines C2 and a Xeno Muller signature Waterrower which comes with 6 months of R2G workouts for free.
Our workout consisted of a technical warm up followed by a pyramid of 2 minute pieces ranging from stroke rate 20-22-24-26-28. At that point we switched...follow for the rest here
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 5, 2010
Keep your body moving on your rowing machine
Hello,
If you are looking for the perfect exercise to bring you to better health and fitness, look no more. My name is Xeno Muller, I won Olympic gold and silver in rowing and my passion and job is to row with others. The Waterrower is the perfect machine to exercise with. You can join me everyday on your waterrower for a session by logging into www.row2go.com. Also have a look at my Signature Waterrower, which features a more adjustable footboard and a wider handle.
Row far,
Xeno
www.ROW2GO.com!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 20, 2010
Xeno Signature Waterrower
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 14, 2010
First 2010 rowing workout
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Jul 11, 2011
Jun 30, 2011
You can get instant digital downloads and row better and faster
Visit our website: www.xenorowingcoach.com/xeno-muller-rowing-coach/Xeno_Digital.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 26, 2011
Single Scull champions going head to head at Koninklijke Holland beker 2011- Synek vs Drysdale
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 25, 2011
Training tips included in the competitive training package.
Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 13, 2011
Get your Xeno workouts and training packages on facebook too.
http://www.facebook.com/pages/Row2Go-Online-Rowing-Workouts-with-Xeno/180818085305200?sk=app_174058885960413
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 10, 2011
Wanderrudern, we need this in the United States
This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 9, 2011
When padded shoes don't help you row fast. Yes you read right.
When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.
I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.
So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.
:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Beware of staff infection, German E. Coli, water from the faucet and tiramisu.
The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.
One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.
For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.
As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)
picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2011
In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!
From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.
I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
A nice Youtube account by Mike Nicholson on rowing in Australia
G'day
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2011
Travis Pastrana and others
Rowing on land has grown bigger than on the water rowing. Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing.
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 4, 2011
Handle height sculling technique.
The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Here is technique available on Youtube and what does not compute with me:
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel. Such lay back prevents higher effective stroke rates. I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Xeno Muller betreut Schweizer Ruderer :-)
Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mega Catamaran in Newport Beach where I coach and trained for a decade
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 3, 2011
Rowers who might run beware
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing for Tri-athletes is a great solution for training problems.
As tri-athletes, why bother cross training when the sport already includes three different disciplines?
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 5, 2011
On Wednesday at 4pm pst I will talk on rowing illustrated radio about...
Hi you crazy competitive rowers!
On Wednesday May 10. 2011, 4PM PST, I will talk on Rowing Illustrated's radio show about which club to join if you want to make an elite rowing team and have a stab at the national team.
I will also address the need to use video to move the boat more efficiently and faster of course. My third and final point will be about understanding other sports in order to improve rowing technique and power application.
Tata for now!
www.xenorowingcoach.com
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 28, 2011
Be smart don't burn the candle at both ends, rest when your body tells you.
Looking back at my years of training for competition, I can say with certitude that I was highly motivated to making my body bullet proof against other competitors.
Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.
The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.
The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 25, 2011
Use your eye grab your camera and start filming your technique
Rowers and coaches, today there is no excuse for not analyzing your rowing technique frame by frame. Almost any smart phone can take footage and be played back on a computer screen. My tool of choice is my iPhone 4, truly incredible and simple to download to the computer. It is amazing how much detail you can see in frame by frame analysis and most of the time it is not pretty at all. Try it, have a look at your crews footage or your own technique and notice how much extra body movement there is which needs to be controlled and erased, because if you don't the race stroke rate will stay low, the boat won't run/glide, and the ratio inexistent.
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,
Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 24, 2011
Story on CNN about woman who lost 235 pounds:
When I read that story I was intrigued by the simplicity of her "diet":
1. Eat every three hours a max of 8oz.
2. No sugar drinks
3. Do not skip meals
4. Don't tell anyone.
That doctor hit the nail on the head for two reasons: simplicity and discipline.
Simplicity: there are many reason why people are overweight. One is certainly due to the grazing habit. For example taking a trip to the fridge for no reason at all due to jaw movement boredom. Setting a timer to go off every three hours keeps your subconscious feeding impulse in check. It works! This leads me to discipline. It is not complicated to be disciplined about food intake quantity when you must eat every three hours when the timer goes off.
So set your timer :-).
FYI 1 oz is similar to 30 grams.
Xeno
Www.row2go.us
- Posted using BlogPress from my iPhone
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 7, 2011
Olympic gold medal final single scull 1996 Atlanta
This is a new version of the Olympic gold medal race. It also features the medal ceremony!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 4, 2011
GB 4- Rowing in Athens Olympics 2004
A great race and so well retold by the athletes. This is rowing at its finest.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Nov 26, 2010
Change in training routine!!! Result: more power and more distance
Hello Rowers and Visitors.
Most of you know that for 7 years I have been leading indoor rowing workouts. I have now stopped running these workouts for two reasons :-)
1. My daughter started 7. grade and needs to be at school an hour before her siblings... running classes at 7AM was not fitting in anymore.
2. I am using my time more for my growing sons who want to start rowing...
3. I began the job of advising the Mexican National Rowing Team.
4. I am coaching two brothers who are capable of going really fast in their boat.... the goal is London 2012 :-)
Since the change in my "job" I am very pleased to announce that I am pushing harder and farther when I row on my own. I always appreciated running classes and motivating others to row. I did not realize how little air I was using to push my own strokes. My home routine is currently an hour of rowing, actually today I pushed an additional 15 minutes with the total distance rowed being 18000 meters. As I sit typing this blog entry, I feel worked out and calm. I feel relaxed and satisfied with my shape. I am looking forward to getting back into better shape.... this is hard to believe because I never stopped rowing for most of my life.
If you are interested in being coached by me have a look at www.xenorowingcoach.com and if you want to row to my workouts visit www.row2go.com.
It is important that you know what proper rowing technique is, although no one needs to have perfect technique in order to be in shape, however it is important to know what the wrong technique is :-).
Row far!!!
Xeno Muller
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 24, 2010
Rowing at the Head of the Charles and beyond.
I followed the racing on the Head of the Charles' website. It was pretty good footage for live transmission. Hopefully, next year there will be more than one camera following the race.
You can also check stories about this weekends racing on the row2k website. I left a comment on that website after I read that master rowers blame their losses on age. That can certainly be true, partially, but it often is due to a lack of smart training. As a coach I have the answers. Check out www. Xenorowingcoach.com
Xeno Muller
Olympic gold & silver medalist
President
www.row2go.us
949-400-7630
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of xenorowingcoach.com and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 13, 2010
If you see this van....
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Indoor rowing still pretty unknown but growing steadily among general public knowledge
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing in France
Hello Indoor Rowers want to take the plunge with real on the water rowing in France and learn French at the same time?
I learned to row in Fontainebleau on the river Seine. It is a lovely area with a beautiful castle and forest. The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon. If French is not your forte then you can always get yourself to study it a little before you go: Click Here!
The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48
You will have a lovely time.
I learned to row in Fontainebleau on the river Seine. It is a lovely area with a beautiful castle and forest. The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon. If French is not your forte then you can always get yourself to study it a little before you go: Click Here!
The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48
You will have a lovely time.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 6, 2010
This is really cool rowing footage from a group of....
Group of masters in Australia. I know the 3 seat in this boat. Makes me want to scull!!!! Awesome!
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 4, 2010
World Rowing Championships 2010
Nice high quality footage
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 24, 2010
youtube 2010 09 24 fun rowing workout Concept2 Waterrower.m4v
Rowing keeps me sane. Rowing makes me a more patient father, a better husband, a more relaxed driver, it also prevents me from blowing up under too much weight. Shouldn't you start rowing?
'
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 23, 2010
LW2x Bellingham Training - row2k Picture of the Day
LW2x Bellingham Training - row2k Picture of the Day
This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.
Xeno Muller
This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 14, 2010
Daily rowing is good for you.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 13, 2010
Rowing Technique in stick figure form :-)
This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 11, 2010
A fun workout that can be used on the water too, read on...
Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 8, 2010
Her rowing looks effortless and she wins Olympic gold
Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 1, 2010
Tasting my own medicine...
For years I have been rowing every day. I started when I was 13 and a half years old and kept rowing daily until I turned 32. Now I am 38, married with four children under the age of 13 and I coach daily and reduced my daily rowing routines to 5X 45 minute sessions per week.
This change in exercise pace made me appreciate the rowing workouts that much more. By being forced to NOT row, I enjoy that much more getting on the rowing machine and feeling what makes rowing so enjoyable.
First, I find that the rowing range of motion and its repetition loosens up the body from ankles through the lower back to the shoulder blades. I always begin my rows by warming up fragments of the rowing stroke which emphasis full extensions of the limbs and hinging at the hip joint thus also stretching out the hamstrings.
Second, breaking a sweat comes gradually and easily. With rowing almost 90% of the body's muscles are being used all while being seated on a comfortable seat which makes sliding and using the leg drive smooth as if floating on air. I find power for my muscles by adjusting my stroke per minute rate to my breathing rhythm. I take deep breath throughout the stroke cycle. Rhythmic breathing is in its own right a strength exercise, because the lung volume is more utilized during exercise than during sedentary work. The combination of breathing and moving the body up and down the rowing track gently warms the body up.
Third, by the time I am 3/4 through my rowing routine, I feel better about myself mentally. The positive endorphins kick in and I come to truly appreciate how doing a rowing workout delivers the "goods" so to speak.
I have always said to beginners how powerful of a life changing discipline rowing is. Now that I do not have the luxury of rowing everyday, I get to taste my own medicine and I LIKE IT.
If you have never rowed before, I hope that my short piece will make you curious about rowing. Rowing is a gentle sport on your joints, no impact. This is the one sport where you will see elder athletes in their 90ies still compete.
All the best, row soon, row far,
sincerely,
Xeno Müller, Olympic gold and silver medalist, Olympic record holder
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 21, 2010
A new intermediate rowing workout for rowers and their rowing machine :-)
Hello Row2goers
My name is Xeno Muller. I won Olympic gold and silver in the men's single scull. I still own the Olympic record. Here is a short description of our latest workout that you can find on www.row2go.com
We had a solid workout pushing over 1100 strokes in 45 minutes. We made sure that the warm up covered the technique fundamentals. Rowing is an easy exercise to get into. When you join Row2go you get all the information you need to familiarize yourself with the proper rowing technique that enables you to enjoy rowing for the next 300 years. We broke a great sweat and had smiles on our faces. Register to read more about the details of the workout and download availability for smart phones, big screen TVs, or MP3 players, always row with your Olympic gold and silver medalist and Olympic record holder :-) find all the information here
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2010
Hello Row2goers,
This workout was filmed Saturday morning early, prior to the two group classes that I usually lead at 8 and 9 in the morning. Needless to say, I put in my miles that morning. I rowed 30 kilometers total and felt great. This workout was a solo row during which I pushed 45 minutes. I always make sure to warm up with technical drills. Read on to get the written detail of the workout, as a stream, downloadable video files and MP3 version of the workout....
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 25, 2010
A great beginner workout on Row2go!
Hello Rowers!
Last Saturday we rowed an easy workout with slow technical drills and a few power pieces at low rates.
Overall we pushed a good 45 minutes and it felt great. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 11, 2010
Watching and listening to a new rowing workout on a weekly basis... Yes you can!
Hello Row2goers!
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 15, 2010
An hour of power for different fitness levels.
Hello R2G rowers,
We had a great workout on our Concept2 machine. Row2go owns two kinds of machines C2 and a Xeno Muller signature Waterrower which comes with 6 months of R2G workouts for free.
Our workout consisted of a technical warm up followed by a pyramid of 2 minute pieces ranging from stroke rate 20-22-24-26-28. At that point we switched...follow for the rest here
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 5, 2010
Keep your body moving on your rowing machine
Hello,
If you are looking for the perfect exercise to bring you to better health and fitness, look no more. My name is Xeno Muller, I won Olympic gold and silver in rowing and my passion and job is to row with others. The Waterrower is the perfect machine to exercise with. You can join me everyday on your waterrower for a session by logging into www.row2go.com. Also have a look at my Signature Waterrower, which features a more adjustable footboard and a wider handle.
Row far,
Xeno
www.ROW2GO.com!
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 20, 2010
Xeno Signature Waterrower
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jan 14, 2010
First 2010 rowing workout
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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