Climbing Mount Everest without oxygene is like:

I just finished watching the IMAX Mount Everest movie. Quite amazing scenery and crazy motivated people who with the unbeliveable power of a bunch of superhuman Sherpas, got to spend a few minutes on top of the world.

There was this one western climber who took it upon himself to climb to the top without oxygene. He was so exhausted that he could not wait for the others to join him to celebrate the summit of Mount Everest.

Climbing Everest without oxygene is probably as smart as giving birth without epidoral. I leave it up to you to pass a pro or a con judgment.

There is no way with my fear of heights, and being father of young children that I would EVER in a million years undertake that climb.

I would rather row for a week and put in one million meters.

XENO

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

Getting ready for Crash B Indoor Rowing Championship

All right, let's train for 2K sprints in January and February.
First of all, if you train with a dynamic rowing machine such as the ROWPERFECT or the Concept2 on Slides, you must now do what you hate, that is to train without slides and shelf your ROWPERFECT until after your indoor regatta. If you are part of the few lucky ones who live close to a ROWPERFECT sanctioned indoor championship then don't worry about rowing the stationary (primitive) way. In my opinion, rowing stationary is more like torture than enjoyment.

There is a workout that trains the power per stroke very well: Consult your physician before doing any exercise then try this at home!

Push six times 3 minutes with 3 minutes rest in between. The stroke rate is to be kept no higher than 20 strokes per minute. Increase your resistance by 2 to 4 on the Concept2 scale. Push as hard as you can. Make sure that you support your lower back when you row. Keep your arms straight during the leg drive.

You will notice your power per stroke increase dramatically after one month. Do this workout once to twice per week. By keeping the stroke rate low, you avoid accumulating too much lactic acid. Have fun let me know how it goes.

Remember that I sell indoor rowing workouts that show proper rowing technique. All the best and happy new year!

Xeno
Olympic gold and silver medalist, men's single scull

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

Hello and good morning, I wish you an injury free year!

It is a beautiful morning here in Southern California and this prompts me to send you wishes of a happy new year to come.
Here are some truths about rowing that I want to convey to the world at large:

Indoor Rowing is low impact on the joints.
Indoor Rowing is the highest calorie burning exercise there is for any fitness level.
Indoor Rowing is easy to learn and accessible for people of all ages who can sit without pain.
Indoor Rowing can be done one limb at a time giving the opportunity to workout cardiovascularly while one joint needs rest.
Indoor Rowing is competitive, there are world championships and other satelite regattas.
Indoor Rowing machines are mainly Rowperfect and Concept2.
The Iron Oarsman is still the only indoor rowing gym in this world.
If you row indoors at home alone you can get the help of our unique indoor rowing workout DVDs for purchase on our website at www.ironoarsman.com
Indoor Rowing is great to get a rowing scholarship for crew without ever rowing on the water.
Indoor Rowing is great for pre joint replacement surgery to strengthen muscles for faster post surgery recovery.

Enjoy logging your miles in 2007 and if you do not belong to an affiliation we would love to have you join our IRON OARSMAN group on the Concept2.com world ranking website.

All the best and happy new year!!!

Sincerely,
XENO

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

USADA contact information

Today I was surprised to hear that two junior rowers who have national team potential did not know about the US Anti Doping Agency.

If you take medication or plan to use food supplements check with the USADA first:

Here is the web address and the phone numbers:

Telephone
Main: 1-719-785-2000
Toll free: 1-866-601-2632
Fax: 1-719-785-2001
Drug Reference Line: 1-800-233-0393 (within the U.S.)
1-719-785-2020 (outside the U.S.)

Remember that drugs that can be taken out of competition might not be allowed during competition.

Happy Holidays,

XENO

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

Find relief with The Original Backnobber II Tool

Whether you row indoors on your Rowperfect or practice any other sport, every once in a while it feels good to have a back rub from professional massage therapist, right?

Well I am pleased to tell you all that I bought and used a really cool massage tool called the Backnobber II. WOW this is a good one. It works great to work the muscular pressure points on your back. Check it out, below is the address on the net.

The manufacturers website is www.pressurepositive.com.

Happy Holidays,

XENO

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

High School Rivalry between Newport Harbor High And CDM High

In the last months I overheard results between two competing high schools in our neighborhood. South of the Back Bay sits Corona del Mar high school and just north is Newport Harbor high school. CDM beat NHH in football this fall, which was a big upset for NHH. The NHH women's water polo beat CDM, which was identically a big upset. I am sure that there must be similar rivalries in cross country running and volleyball. Indoor Rowing is a great answer to further develop young athletes to achieve winning results.

My plan is to inform those coaches that indoor rowing could give them the edge over their competition. Tennis Head Coach, Tim Mang, from Corona Del Mar understood the great training effect of indoor rowing during their off season. He chose rowing because it has zero impact on ankles, knees, and hip joints. In addition to being a full body workout, it is a perfectly symmetric exercise, which helps develop the upper body of tennis players evenly. So for the last months I have coached the team and they have gotten stronger in rowing and I trust that their stamina will make them more competitive on the tennis court.

For the last month, I had the opportunity to train the CDM water polo freshmen. I was truly impressed with their dedication and stamina. Those young men sat down and went straight to business. They pulled so hard that it was difficult for me to hold back my need to tell them that they could easily become rowers at top nationally ranked university crew programs such as Harvard and Cal.

If you are a local parent or high school student, I invite you to give me a call at 949-400-7630 for a complimentary semi private rowing session.

Also check out our website: www.ironoarsman.com
Our street address is 440 East 17th Street #5, Costa Mesa, CA 92627

This invitation does not only extend to the CDM and NHHS, but also to Estancia high school and Costa Mesa high school.

Sincerely and happy holidays,
XENO MULLER
Olympic Gold & Silver Medalist, men's single scull

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

Rowing on stationary machines. Dynamic machines will be the norm next year. Schools are having F U N with INDOOR ROWING

The first Birmingham wide schools IRC took place over the 23rd and 24th November at Nechells Sports Centre. Open to all primary and secondary schools in the city, the two events attracted over 640 competitors along with visitors from across the country. Pupils raced off over eitehr 2,000m or 4,000m in a team format, with eight pupils per team.

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

Indoor Rowing in England is the future for all schools throughout the World

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

European Indoor Rowing Championship Video Footage (English)

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

From the European Indoor Rowing Championship

Article was written by staff writer Melissa Bray from the International Rowing Association.


Tough blood on the indoor rowing circuit


20/12/2006
By Melissa Bray

The last major indoor rowing event of the year, the Euro Open in Amsterdam, had the usual Dutch national team rowers as well as smatterings of some of the best rowers in the world. But the most hyped event was far away from these top rowers.

Instead it was the men of the 50 – 59 year old age group that caught the attention. These men are part of the indoor rowing circuit. Their breed of competitiveness is complete with larger-than-life personalities, trash talking and personal rivalries often expressed through indoor rowing internet message boards complete with a threatened stoning and removal of bowels.

These men are indoor rowers in the purest sense – some have never stepped foot inside a scull – and many have come late to sport embracing indoor rowing in an almost fanatical sense.

Great Britain’s Roy Brook is Rocket Roy. Two weeks ago he set the World Record at the Welsh Ergo Championships in Great Britain and in training he has pulled better. Brian Garner is Micro Monkey, the extra lightweight that has trouble pacing himself. Richard Cureton is Ranger, the English professor who is known for his bobble hat and for evoking the ire of his competitors. David Hislop is the Scotsman aka Road Runner. Dennis Hastings is the consistent American who for years raced against the French erg legend Jean-Paul Tardieu and, until recently, held the World Record for his age group.

The group knows each other’s race methods, both physically and psychologically, intimately. Although they live in different locations spread between Great Britain and the United States, online chatting gives each other insight into their respective thoughts post-racing and in between meeting at race events.

At present Rocket Roy is the top dog following his win at the Euro Open. Rocket is new to the competitive game. He turned up in a gym in 2002 wanting to do “whatever was hard”. He was sent to the indoor rower.

“A chap in the gym challenged me to a 5000m race. I beat him.” Rocket was hooked. He then checked his online ranking (on the Concept2 website) and found his speed placed him six pages down. “I didn’t like that.”

Previously a self-professed couch potato, Rocket started training.

“Before this I did some cycling,” says Rocket but a crash and resulting broken hip and pelvis sent him back to the couch. Now Rocket follows a workout regime not far off that of an elite athlete. One of his toughest is 4km at 1:52 pace, a five minute rest and then 6 x 500m at 1:36 with 60 seconds rest, followed by another 4km at 1:52.

Until recently Rocket was completely self-taught. “No one in the gym knew how to use it {the rowing machine} so I just copied the diagram on the machine.” Rocket now has a coach – United States rowing coach Paul Smith – who trains him via the internet.

Rocket’s training regime includes five mornings a week on the rowing machine at home. Then five days a week he does one and a half hours in the gym which includes a mixture of erging, stationary bike and the stepping machine. Saturday’s are for a hard workout and Rocket takes Sunday off. All of Rocket’s training is geared towards the 2000m ergometer race. His next big event is the CRASH B World Indoor Rowing Championships.

“I want to do 6:28 there.”

At the Euro Open Rocket says the racing was tough. He describes it in his web blog: “The first stroke gone and I was shocked to see at the top of the rankings, non other than Micro Monkey. But how long for, that was the question. I got to 1.40s and sat there for the first 500, upped it to 1.39s for a while and saw Ranger at 0m. We were dead level. I thought, ‘he is playing with me here, how long can I hang on for?’ I got my head down and pulled hard to 1000m at, I think, about 3.20 {minutes}.

I glanced at the screen and couldn't see Ranger, but Hislop was there, 15m down. At this stage I glanced to my left and saw the Prof pulling quite lightly and slowly, he must have been rating about 28. I was at 36 or more, not sure, but it was hurting like hell and it felt really tough. I knew then he {Ranger} was done. Now I decided to ease off and just hold David at 15m or so. The pace slipped to 1.42, then 1.44s and I saw Dave close to 13, 12, 11m so I increased the effort a bit and held it there.”

With 150 to go Dave was 10m down. I knew he would sprint so I upped the effort to all out and held on to the end. I thought Dave had got second, but Dennis rowed through him into second.”

At 55 years old Rocket has no desire to stop. “It keeps the weight under control.” Rocket weighed 95kg earlier this year and weighed in at 73.6kg for the Euro Open for the lightweight category.

The Euro Open attracted 1500 competitors ranging in age from 12 through to 80 years old. Overall results in the open men’s and women’s events were not stellar while the lightweight men’s race presented a battle between some of the best lightweight scullers in the world. Local representative Gerard van der Linden of the Netherlands pulled out the top time finishing in 6:11 ahead of four-time World Champion Filippo Mannucci of Italy who finished less than a second ahead of Denmark’s current lightweight doubles World Champion Rasmus Quist.

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

OK weigh in at 258

Good morning from Costa Mesa.

My weight this morning is 258.

I lost another couple pounds. I am particulary happy because I have not been able to row at the Iron Oarsman. A couple of weeks ago I lifted some household items at home and my glut muscle above my left leg got tight. This prevented me from using my body angle and therefore could not row and run workouts. The other reason I am happy is that I still need to download the Weight Watchers on the GO for my Treo Smart Phone that I am so fond of.

My weight is going the right direction and my leg muscles is healing. I am going to be back on the faster track very soon.

We all have our tiny little battles to win.

I wish you all a happy holiday.

Row lots on your rowing machine and on the water.

Sincerely,
XENO
Olympic Gold, Olympic Silver, Men's Single Scull

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

Specific weight lifting for rowing

In competitive rowing the goal is to increase the torque per stroke. There are a couple of ways to achieve this. One is to lift weights. I used to lift between 30 and 90 repetitions per set. The other method is to row at stroke rates 18-20 for several minutes pulling as hard as possible depending the duration. I used to row three minutes at a time. The lactate levels would go up to 4 mmol. I do not recommend doing this on a stationary rowing machine, the turn around points at the finish and catch are pretty rough. I recommend using the ROWPERFECT or the C2 on slides. If you row on the water I recommend wrapping a bunch of bungees around the stern of the boat.
Have fun,
XENO MULLER
OLYMPIC GOLD MEDALIST

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

Discovery Channel Snake Research with Mike Rowe

You probably wonder why I am posting about MIKE ROWE'S Dirty Job show.
Besides the fact that Mike's last name is almost spelled like the verb row, I feel compelled to mention my favorite episode that I watched TODAY. Mike is at a lake in OHIO looking for water snakes. While catching them he was bitten a few times and that was really humorous to watch. Then he had to micro chip, puke, check if it is male or female, and measure the snakes. (He got bitten again!)
And to make this entry sort of related to rowing... the water on the lake was flat and ideal for rowing.
Thank you for checking in. I have a lot of fun reporting.
Sincerely,
XENO MULLER
Olympic Gold Medalist

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

Indoor Rowing at the Iron Oarsman and coaching on the water NO PROBLEM!

The jet powered MOKAI has arrived. My friend and Iron Oarsman instructor VAL came back with this great Kayak from Prescott Arizona yesterday. Coaching on the water will become that much nicer for me. Before I used an outrigger set up which was difficult to carry down and I don't even want to start writing about how awkward it is to carry down by hand through the sand an outboard engine. I am going to figure out how to drive the MOKAI and once I know all the tricks that it can do I will allocate one day to a day and a half a week to coaching on the water.

Things are going to change for the better at the Iron Oarsman too. We are moving our sitting area to the street side. We will fill the back part of the Iron Oarsman with rowing machines. My friend Don is setting me up with some pretty cool music speakers that are literally the size of two small chicken noodle cans.

Don't forget that we are currently in the Concept2 holiday challenge. You can find that information on their website at www.concept2.com under "motivation".

News from Australia about the ROWPERFECT is great. I have seen the latest pics and I am so excited when we can introduce the Aussie Rower to the North American MARKET!!!!!! YEEEHAW! So stay tuned for the unveiling party at the Iron Oarsman!!!

All the best and stay safe and warm for those of you in the northern hemisphere, and for those down under, stay cool and safe.

CHEERS
XENO

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

Straight from Men's Health!!!

Burn More Fat in the Gym
Rowing can help you burn more fat than biking

Edited by: Adam Campbell

Where you sit when you work out could determine how fast you lose your gut. Irish researchers recently reported that men burn more fat while rowing than while biking. In the study, scientists measured the amount of fat used for fuel while men exercised on either a rowing machine or a stationary bike. The result: Participants burned 40 to 50 percent more fat when rowing than when cycling, even though the duration of exercise was the same. The likely explanation is that because rowing ma-chines incorporate both your upper and lower body, they work more muscle, says lead study investigator David Ashley.

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

I have a new coaching launch!!!!

I won a MOKAI (new coaching launch for me) on EBAY!!!

I never felt totally comfortable coaching from my motorized outrigger. Now things have changed. I purchased a MOKAI. It is a JET POWERED sit in Kayak. A friend of min still has to get it in Prescott Arizona.

I have been avoiding coaching on the water because of the back breaking walk from my van to the water carrying the outboard engine.

NO MAS! The Mokai comes with wheels and is very easy to put in and out of the water.

All the best,

XENO

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

Weight Watcher update!

I am excited to say that I did not gain a pound since last week. The mark is 261.

I was not able to row as much in the last ten days because of a stiff lower back. I did some yard work and doh! I was not really able to bend at the hip easily. Driving the car stiffened up my back so much that I needed a minute to stand next to the car before I could walk away without someone saying that I was too young to hubble along like that.

This morning for the first time, I took time to stretch my hamstrings. I used a towel and laid down on the floor and made sure that my lower back was supported against the floor. I raised one leg and pulled it back with the towel holding on to it at either end with my hands. This is quite a nice stretch that focuses on hinging at the hip joint without putting pressure on bending at the lower back. It felt great and I really wondered why in the HECK I had not stretched like that ten days ago....

I hope that your weight loss saga is going well too!

All the very best,

XENO

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

Stay fit when you are injured

Since Indoor Rowing is perfect for cross training, consider the sport also when you have an injury from sports such as tennis, running, lifting, and many other athletic discipline which can occansionaly hurt your ankles, knees, elbows, shoulders, and hips. Indoor Rowing is very smooth on the body. The sport is performed in a horizontal linear back and forth motion. It is a total body workout and is known as being the highest calorie bruning workout for beginners and experts.
Happy Holidays,
XENO MULLER
Olympic Gold and Silver Medalist
Founder of the Iron Oarsman, Indoor Rowing Studio and Indoor Rowing DVD workouts, Costa Mesa, California.

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

Workout: 7 minute pieces on your rowing machine.

Hello Everyone.

Here is a workout that can be pretty hard depending on how aggressive you want to be.

The goal is to push hard three times 7 minutes at increasing lower stroke rates. The goal is to train torque and endurance. By keeping away from high stroke rates keeps the lactic acid with most rowers below 5 mmol, slightly above the anaerobic threshold.

The rest time between the pieces is 7 minutes. Rest is done by actively paddeling so that the lactic acid can be flushed out from the blood stream and muscles.

Here is how you go after it.

Take at least ten minutes to paddle and loosen up.

First 7 minute: 3' @ SR 18, 2' @ SR 20, 2' @ SR 22
Secon.7 minute: 3' @ SR 20, 2' @ SR 22, 2' @ SR 24
Third 7 minute: 3' @ SR 22, 2' @ SR 24, 1' @ SR 26, 1' @ SR 28

Take at least ten minutes to actively paddle and cool down.

These pieces are great when you build your aerobic base using low stroke rates mentioned here above. The closer you get to racing you can push the stroke rates up by four overall.

Let me know if you have questions.

Have a great time rowing.

XENO

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

Happy Rowers with the New Indoor Rowing workout DVD 7

Hello, Xeno-

My wife got me two of your DVDs for my birthday, right after the
Thanksgiving Holiday. We had just purchased a Concept2, Model D, a few
weeks earlier. Neither of us have rowed on the water, and we had only
rowed
on an erg a few times about twenty years ago.

I really enjoy rowing with you on your 100k-200k No Problem DVD and the
Intervals/Newport Bay DVD. I now have 133,247 meters for the Holiday
Challenge. My total lifetime meters are only 202,315, so I feel really
good
about that. I think you are getting us both off to a great start.

Kindest Regards,

Steve & Donna Van Tuyl
Goldendale, WA

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

Rowing is just the greatest overall workout!

The Ultimate Workout

It is rare to find an activity that works as many muscle groups through as wide a range of motion as rowing does. Knees, hips, arms and shoulders will each see 90 - 130 degrees of rotation in every stroke, which is more than you’ll find in most other aerobic activities. This greater muscle involvement makes rowing a great calorie burner, while also developing flexibility and strength. Rowing is impact-free, and the intensity is completely user-controlled. Thousands of customers have found rowing to be the best low-impact, full-body workout available!

Legs: Each rowing stroke involves full compression and extension of the legs, working the muscles of the calves, thighs, hamstrings, buttocks and hips. And because it’s low impact, it’s much easier on your knees than most activities that build leg strength.

Core: Rowing is one of few exercise modes that will work your “core” abdominal and back muscles. Fitness experts believe a strong core yields numerous benefits, from a stronger back to better posture.

Upper Body: Rowing will strengthen and tone your upper body. Shoulders, back and arms are all involved in the rowing stroke.

Heart and Lungs: Because it engages so many muscle groups simultaneously, rowing puts a healthy demand on the cardiovascular system resulting in improved cardiovascular health.


Weight Loss: The full body rhythmic nature of rowing makes it wonderfully efficient at burning calories without putting a lot of stress on your legs and feet.

Injury Rehab: The low-impact nature of rowing makes it a great way to rebuild muscle tone and strength while increasing mobility and flexibility after an injury.

Cross-Training: The physical benefits of rowing are a natural complement to many sports such as running, swimming, cycling, tennis, or virtually anything else, making it a great way to cross train during the off-season.

Lifetime Fitness: Whether you’re 9 or 90, already fit or getting fit, rowing offers a superb aerobic workout to help you achieve your fitness goals.

Competition: Originally designed as a training tool for world class rowers, Indoor Rowing continues to serve as a powerful off-water training tool for competitive rowers at all levels around the world.

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

Nascar's Tony Stewart ROWS 8K a day!

Here is the link: http://www.usatoday.com/sports/motor/nascar/2006-11-06-texas-folo_x.htm


By Seth Livingstone, USA TODAY
FORT WORTH — When it became evident that Tony Stewart's hunger for another Nextel Cup could not be satisfied this year, the 2005 champ set out to become leaner and faster.
Talk about success in racing trim, the slimmed-down Stewart has won three of the last six races, including Sunday's Dickies 500 when he left Chase contenders in his wake by leading 278 of 339 laps.

Even with victory celebrations, Stewart says he's lost some 20 pounds since being eliminated from Chase contention at Richmond in September.

"I just wanted to get in better shape," said Stewart, who has cut back on pizza and pasta and hired personal trainer Marc Arnone to travel with him. "I'm sure 80%-90% of people would like to get in better shape. I just got to the point where I said, 'OK, I'm going to do this.' "

And Stewart's competitive juices have kicked in when it comes to battling the bulge.

"It's fun," he said. "Race drivers are competitive by nature.

"Probably the thing I use the most is the rowing machine. It's good for cardio, but at the same time it works your back, your shoulders, your arms and your legs. The first day I went 6,000 meters, then it was 6,300 and then 6,500 and (recently) I went 8,000 meters. It's just neat to push myself and see how far I can go.

"When I see myself progress that way, it's not so much counting inches and pounds, because you can drive yourself nuts doing that — every day you want to jump on the scale. Being able to go out and do something better, go a little bit further, lift a little bit heavier weight than I was a day or two before, that's how I'll judge my progress."

Stewart might want to judge it by his success behind the wheel. No driver has scored more points (1,185) since the Chase began. And no driver looks more fit for a champion's mantel, even if NASCAR's 10-for-the-Cup format precludes Stewart from retaining the crown.

"He's looking great," said Dale Earnhardt Jr., after battling strep throat, dehydration and a scrape with the wall to keep his Cup hopes alive with a sixth-place finish.

"He was too good," said Kasey Kahne, who provided some of Stewart's stiffest competition before his Evernham Motorsports engine gave out. "Even though we were flying, he was still better than we were."

Those close to Stewart can see a commitment from him when it comes to his conditioning. He'd talked about losing weight before. He even purchased some $17,000 worth of exercise equipment last December.

"I think this time he's a little more serious about it," said team president J.D. Gibbs. "I think he went about it the right way. It comes back to having somebody full time with you. It's hard to slack off when you've got somebody right there next to you. You can't hide."

Teammate J.J. Yeley believes that being eliminated from the Chase played a major role.

"Tony's (attitude) always was, 'OK, I may be in bad shape, but I'm still winning championships and winning races. Until that affects me, I'm not going to worry about it,' " Yeley said. "With all the trouble they had this year that they don't generally have — whether it was wrecks, blown engines or whatever — missing the Chase by 16 points was a wake-up call."

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

Rowing Workout 19' Pyramid

I will start posting rowing workouts that I have done in the past.

Here is a stroke rate change workout that can certainly challenge you. Remember that you can always adjust the resistance on the flywheel to your liking.

This is a continuous row that lasts 19 minutes. The rate changes every 4'-3'-2'-1'-2'-3'-4' (minutes). It is best if you first start with a lower beginning stroke rate such as 18 strokes per minute.

Start the pyramid by rowing at 18 for 4 minutes, then change to 20 for 3 minutes, 22 for 2 minutes, 24 for 1 munite, than back down 22 for 2 minutes, 20 for 3 minutes, 18 for 4 minutes.

Focus on keeping the torque per stroke consistent.

Have a great time and don't overdue it.

XENO

This workout is for sale also on DVD through our website www.gorow.com and www.ironoarsman.com

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

Let's get tough on calorie bruning at the Iron Oarsman, new monthly membership!

OK, that is it. I believe that we have reached a good number of interested indoor rowers to make a monthly membership possible at the Iron Oarsman.

Now you can row all you want during scheduled workouts for $130 a month. This is going to be great for burning off the extra holiday calories. (A side note: I still lost a pound over Thanksgiving break. I am planning to download WW on the GO to my smart phone.)

In case of families we are introducing the monthly membership of $160 a month unlimited scheduled workouts.

If you can't make it to the Iron Oarsman, don't worry. We have 7 Indoor Rowing Workout DVDs that you can watch at home on your own rowing machine. Those DVDs are available at www.ironoarsman.com.

All the very best and see you soon.

XENO

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

Thanksgiving, Surfing, Weightwatchers, and Rowing

This morning we went to the beach here in Newport Beach. It was fun to watch the surfers enjoy the waves and I thought how much they would all enjoy rowing to pick up more arm power to catch more waves.

I weighed in on Wednesday after one week of Weightwatchers and I am excited to say that I lost a bunch of weight. I now am 261.7. I made sure that I did eat too much before tonights Thanksgiving dinner.

Tomorrow the Iron Oarsman is open again and I will be rowing a bunch of calories off my body. Remember, there is a holiday challenge which motivates you to row either one hundred or two hundred thousand meters until Christmass.

Later

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

Ok, I will not keep it a secret.

On Wednesday I started Weight Watchers again. You might wonder why... It is simple, I can eat more than I burn off when I row at the Iron Oarsman. The realistation came to me when I brought one of my pets to the Vet. There was an industrial scale to weigh large animals... I took the decision to climb on the scale and.... I was pushing the scale to 270. AAAAAAAAAHHHHHHHHHH! Ok then, back to points and weight watchers. I will inform you on Wednesday whether I have lost any weight. I think I have, because after the second day of weight watchers I already felt that I had lost a hundred pounds. Stay tuned. Happy Holidays.
XENO
PS: For those of you who know what weight watchers is about. I get to eat 30 points per day. My allowance is 35 points per week. Today I blew a truck load of allowance points because my mother came from Europe with a whole bunch of Swiss sweets. My rowing at the Iron Oarsman I will log on the WW website as moderate intensity, even though I believe it is worth a few more points. The goal after all is not to make me eat less.

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

Hello Everyone. Sometimes I find something that is totally unrelated to Indoor Rowing, but too good not to post. If you are French, please don't be

offened.

>>"Going to war without France is like going deer hunting
>>without your accordion."
>>--Norman Schwartzkopf
>>------------------------------
>>"We can stand here like the French, or we can do something
>>about it."
>>--Marge Simpson
>>------------------------------
>>"The only time France wants us to go to war is when the
>>German Army is sitting in Paris sipping coffee."
>>--Regis Philbin
>>------------------------------
>>"The French are a smallish, monkey-looking bunch and not
>>dressed any better, on average, than the citizens of Baltimore. True,
>>you can sit outside in Paris and drink little cups of coffee, but why
>>this is more stylish than sitting inside and drinking large glasses
>>of whisky, I don't know."
>>--P.J. O'Rourke (1989)
>>------------------------------
>>"You know, the French remind me a little bit of an aging
>>actress of the 1940's who was still trying to dine out on her looks
>>but doesn't have the face for it."
>>--John Mc Cain, U.S. Senator from Arizona
>>------------------------------
>>"You know why the French don't want to bomb Saddam Hussein?
>>Because he hates America, he loves mistresses and wears a beret. He
>>is French, people."
>>--Conan O'Brien
>>------------------------------
>>"I don't know why people are surprised that France won't help
>>us get Saddam out of Iraq After all, France wouldn't help us get
>>Hitler out of France either."
>>--Jay Leno
>>------------------------------
>>"The last time the French asked for 'more proof ' it came
>>marching into Paris under a German flag."
>>--David Letterman
>>------------------------------
>>"Only thing worse than a Frenchman is a Frenchman
>>who lives in Canada."
>>--Ted Nugent
>>------------------------------
>>"War without France would be like ... World War II."
>>--Unknown
>>------------------------------
>>"The favorite bumper sticker in Washington D.C. right now is
>>one that says 'First Iraq, then France.'"
>>--Tom Brokaw
>>------------------------------
>>"What do you expect from a culture and a nation that exerted
>>more of its national will fighting against Disney World and Big Macs
>>than the Nazis?"
>>--Dennis Miller
>>------------------------------
>>"It is important to remember that the French have always been
>>there when they needed us."
>>--Alan Kent
>>-----------------------------
>>"They've taken their own precautions against al-Qa'ida. To
>>prepare for an attack, each Frenchman is urged to keep duct tape, a
>>white flag, and a three-day supply of mistresses in the house."
>>--Argus Hamilton
>>------------------------------
>>"The French will only agree to go to war when we've proven
>>we've found truffles in Iraq."
>>--Dennis Miller
>>------------------------------
>>"Raise your right hand if you like the French, ... raise both
>>hands if you are French."
>>--Unknown
>>------------------------------
>>Q. What did the mayor of Paris say to the German Army as they
>>entered the city in WWII?
>>A. Table for 100,000 m'sieur?
>>-----------------------------
>>"Do you know it only took Germany three days to conquer
>>France in WWII? And that's because it was raining."
>>--John Xereas, Manager, DC Improv
>>------------------------------
>>The AP and UPI reported that the French Government announced
>>after the London bombings that it has raised its terror alert level
>>from Run to Hide. The only two higher levels in France are Surrender
>>and Collaborate. The rise in the alert level was precipitated by a
>>recent fire which destroyed France's white flag factory, effectively
>>disabling their military.
>>------------------------------
>>French Ban Fireworks at Euro Disney
>>(AP), Paris, March 5, 2003
>>The French Government announced today that it is imposing a
>>ban on the use of fireworks at Euro Disney. The decision comes the
>>day after a nightly fireworks display at the park, located just
30miles
>>outside of Paris, caused the soldiers at a nearby French Army
>>garrison to surrender to a group of Czech tourists..

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

Newport Aquatic Center Juniors rowing at the Iron Oarsman

I had a great time on November 2 coaching the boys crew of the Newport Aquatic Center. We did a lot of one leg rowing technique and emphasized hanging the upper body while driving the leg.
Over and out for now.
XENO

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

Superb 2K by Bob Spenger (83) on Friday at the Iron Oarsman: 7:57.9

He paced really well and rowed a 7:57.9
GREAT JOB BOB!!!!
Sincerely,
XENO

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

I came across a really nice French Website

Listed below it the hyperlink to a French website that has an archive of rowing MPEGs. Especially nice is the footage of a single sculler performing tricks in his boat. The other footage that I like is of the men's double scull Olympic Champions.

Enjoy: http://www.coupdepelle.com/rubriques/medias/

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

I will be CAPTAIN AMERICA for Halloween!

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

GET THIS OFFICE MAN A ROWPERFECT MACHINE

He needs a good rowing machine. Poor guy.

http://www.youtube.com/watch?v=0b8dJjq6ong

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

GET THIS OFFICE MAN A ROWPERFECT MACHINE

He needs a good rowing machine. Poor guy.

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

This is great footage of Olympic gold medalist Niko Riinks

In this footage you see the view of a coxwain steering the dutch national team. The crew races down the Bootsbahn in Amsterdam. The weather looks less than comfortable.... Nothing like the sunshine in California!!!

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

Robert Spenger is coming to the Iron Oarsman on Friday at 1030AM

World Record holder Robert Spenger(83) is coming to the Iron Oarsman on Friday 1030AM for a 2000 meter test. His performance will decide whether he will be on the US indoor rowing team for the European Championship.

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

An injured runner turned to rowing.

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

Bob Spenger in his eighties, a rowing friend of mine.

This is Bob Spenger. He lives in California at five thousand feet of elevation, somewhere in Lone Pine off Highway 395. The first time I met him, he blew me away by rowing a world record for his age category at the Iron Oarsman. His time was in the neighborhood of 8 minutes for 2k. He came to see me for some technique feedback and to have me witness his 2000 meter piece so he could be selected as a US rower to the Eruopean Championship. At age 79 he had open heart surgery. One of his valves was replaced.
Sincerely,
XENO

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

The story of a blind rowing friend of ours!

Aerial Gilbert is a friend of ours. She is one courageous tough lady. She is very inspirational. I am very thankful to know her.
Sincerely,
XENO

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

Another form of indoor rowing at the office. No need to change saddle, except for the coach.

I have seen this clip a trillion times but I am sure that not everyone has seen it. This is a good idea to stay fit when working in an office environment.
Sincerely,
XENO

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

A thank you note from Larry S. He is 65 years old and will compete at the Crash-B next February...

Larry blazed a 1:33 for 500 meters after a pretty hard workout. I have no doubt that he will clearly break 1:30 for 500 meters when well resteted. He was an inspiration yesterday for the Corona Del Mar high school tennis players. They saw his power, it was good for them to see. Below is today's email to me. Thank you Larry for your kind words.



Hi Xeno,



I just want to thank you for your evaluation and other help you have given me this past year. You are always upbeat about my ability even when I have doubts and you inspire me (and I’m sure many others) to continue and to try to excel in the sport.



You are doing a great service with your enthusiasm about keeping active with rowing. As your word spreads, many of us oldies who are sliding down the razorblade of life will take heed and enjoy additional years of productive and pain free living.



Thanks,



Larry S

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

My Olympic Gold Medal Race Atlanta 1996

Thank you for enjoy this race.
XENO

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

A scene from the not too distant past.

My friend Shaggy is the main character in this clip. He used this video to win the high school contest to determine the dorkiest male student is. He is not dorky, very smart and a good rower. I am the "dance guru/master"... Enjoy

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

Photo

is there a photo
Sent from my cell phone.
To reply use xeno@ironoarsman.com
Sincerely, Xeno

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

Mike O. (photo) sent a Testimonial about the Iron Oarsman and Xeno

This photo is of Mike O. He came down to the Iron Oarsman and took a workout with me. Thank you you Mike for your compliments.
Hi Xeno,
Thanks for a warm welcome and a great class the other week. Rowing on slides was a not only a blast but taught me a thing or two about proper technique. The way that you broke down the complete movement really helped me get in tune with what was right and what wasn't. I was so pumped that I went out and got a pair of slides and have been following your DVD sessions. Next time I get down to L.A., I would like to schedule a session with you! Thanks again!
Mike O

Thank you Mike for your nice words. It is a pleasure for me to help others enjoy indoor rowing to greater levels. XENO

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

Low intensity training and stroke rates.

Hi Mr. Muller, I am currently training at a Canadian National team satellite training centre in St. Catharines, Ontario. For steady-state rows that I am only interested in long continuous rowing, is it better to be at a slightly higher stroke rate such as 22 or 24 instead of putting more pressure on at a rate of 18 or 19? Or do you suggest something entirely different for a 90 min row? Your input would be appreciated.

My answer:
>Hello
>No probelm, I am glad to answer you. I used to row at
>21. MAKE sure that you put the ergometer on slides if
>you use the concept2. If you can use a rowperfect
>even better. You should grab a DVD that I sell on my
>website for rowing technique. Does Canada still teach
>an extreme layback at the finish?
>Take short water breaks when you row your 90' pieces.
>Make sure that you put carbs and electrolytes in the
>water and drink approximately .5 litters every half
>hour.
>Sincerely,
>XENO

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

Rowing can make you enjoy working out and help you burn calories!

40 Pounds Lighter
by Teresa Wiltz
After a lifelong battle against fat, she transformed her body—and her community.
The look in the mirror
Health reader Ruth Lytle-Barnaby, 44, figured she’d been born with the fat gene. Puberty first packed on the pounds; a sedentary lifestyle sealed the deal. After years of grad school, marriage and kids, a full-time job, and a full-time diet of processed food, “one day you look in the mirror,” she muses, “and you say, ‘Oh. My. God.’”
The makeover trigger
In 2004, Lytle-Barnaby was asked to be the subject of a makeover by a local magazine publisher who knew her from her work as the executive director of Community and Foundation Development for Poudre Valley Hospital in Fort Collins, Colorado. She was paired with a nutritionist and trainer. And she was nervous: “I just knew I wasn’t capable of losing weight.”
How she dropped the pounds
Lytle-Barnaby’s savvy trainer kept boredom at bay by switching up her workouts, from the elliptical trainer to the stair machine to the weight room. After 6 months of healthier eating and daily workouts, she’d lost 40 pounds and four dress sizes. Today, Lytle-Barnaby’s never felt better. She’s cut way down on fast food and has embraced a new passion: rowing crew with her husband. And she even looks forward to working out—something she does nearly every day.
Slimming down her city
In 2005, Lytle-Barnaby and a group of colleagues founded the Coalition for Activity and Nutrition to Defeat Obesity (CAN-DO), which promotes health and fitness to local companies and the community. It flourished, and more than 800 hospital employees joined CAN-DO’s first lifestyle challenge. In just 3 months they logged a million exercise minutes and lost more than 1,500 pounds. Inspired, CAN-DO has started extending the challenge to other businesses around the city.
While Lytle-Barnaby’s biggest sense of accomplishment comes from watching the fitness spark catch fire, the admiring looks from old acquaintances don’t hurt, either. “I’m a work in progress,” she says. “And I like it.”

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

Exercising prior to joint replacement quickens recovery time. Indoor rowing is great.

DGNews


Exercise Prior to Hip and Knee Replacement Reduces Need for Inpatient Rehabilitation

HOBOKEN, NJ -- September 29, 2006 -- Osteoarthritis is increasingly common among aging Americans and is the leading cause of disability in the U.S. Exercise is often used in treating osteoarthritis and is an important part in rehabilitation following joint replacement.

The level of function prior to knee and hip replacement has been shown to be strongly related to function after surgery, yet little is known about the effects of exercise on patients with end-stage osteoarthritis. A study published in the October 2006 issue of Arthritis Care & Research examined whether an exercise program prior to hip or knee replacement would benefit patients in terms of function, pain, and muscle strength before or after surgery.

Led by Daniel S. Rooks, ScD of New England Baptist Hospital, Beth Israel Deaconess Medical Center and Harvard Medical School in Boston, MA, the study included 108 patients scheduled to undergo hip or knee replacement between November 2001 and November 2003.

The patients were divided into two groups: 54 patients participated in water and land-based exercise three times a week for the six-week period immediately before surgery and 54 controls received educational materials. Prior to surgery all patients were questioned about their level of function and were evaluated in terms of lower-extremity strength, balance, and mobility. The exercisers participated in strength training, aerobic and flexibility exercises that were individually tailored to each person's fitness level, performed in a group and supervised by a physical therapist.

The results showed that patients who exercised reduced their odds of discharge to an inpatient rehabilitation facility by 73%. "The potential economic implication of this finding is noteworthy and should be examined in future studies, particularly with the rise in inpatient rehabilitation use," the authors note. The exercisers were also more likely to walk more than 50 feet at the time of hospital discharge. Those who exercised responded differently before surgery and immediately following surgery depending upon the joint replaced: although patients who exercised increased lower-extremity muscle strength, only those undergoing hip replacements showed improved function before surgery.

"Our findings show that an appropriately designed program of water and land-based exercise involving cardiovascular, strength training, and flexibility activities can be a safe, well tolerated, and effective approach to improving function and muscle strength in middle-aged and older adults with severe osteoarthritis of the hip and knee," the authors state.

They point out that patients participated in strength training for only 3 weeks (9 sessions), which is well below the recommended duration required to bring about significant strength gains. They suggest that the increase in strength was due to a combination of increased neuromuscular coordination and a reduction of fear about anticipated pain associated with increased muscular effort. They note that knee replacement patients would probably need to participate in strength training for a longer period of time in order to experience increased function prior to surgery.

The fact that the patients responded differently depending upon what joint was being replaced suggests the need for different approaches for people with osteoarthritis of the hip and knee. Also, because several participants who dropped out of the study did so because of the travel required to get to the group exercise location, the authors suggest that future studies should consider the location and convenience of the exercise sessions.

They conclude: "Additional attention should be placed on testing postoperative interventions for building on preoperative gains in function and fitness, adapting the intervention more successfully for the TKA [knee replacement] population, and examining the cost effectiveness of exercise for patients undergoing total joint replacement."

REFERENCE:
"Effect of Preoperative Exercise on Measures of Functional Status in Men and Women Undergoing Total Hip and Knee Arthroplasty," Daniel S. Rooks, Jie Huang, Benjamin E. Bierbaum, Sarah A. Bolus, James Rubano, Christine E. Connolly, Sandra Alpert, Maura D. Iverson, Jeffrey N. Katz, Arthritis Care & Research, October 2006; (DOI: 10.1002/art.22223).


SOURCE: John Wiley & Sons, Inc.

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

Fighting Cancer through aerobic exercise such as rowing is the way to go!

This is a nice short article which underlines the benefits of aerobic training to stay healthy and help prevent cancer. The benefits of rowing as arguably the greatest form of exercise is still pretty unknown to the general public and many doctors and writers... In this article dragon boat paddlers are wrongfully called rowers. This is a good mistake because even though they did not mean the true form of rowing, the article came up on the rowing website www.row2k.com. In the end rowing is so superior to any other form of aerobic exercise because of of its full body motion and ZERO impact movement. Ok, I am getting off my rowing high horse, enjoy the article. XENO over and out.


Cancer prevention through exercise



By Margaret Evans
Sep 26 2006

Fourteen years ago, I was diagnosed with breast cancer. It was caught in its early stages and treated with surgery, chemo, and radiation. I spun through the fear-driven loop of ‘what if…’, ‘why me…’, ‘how come…’ But I got on with practical living and adopted a holistic recovery approach by staying fit. I’ve always ridden horses but that’s not aerobic from a cardiovascular point of view, except for the horse. So, to be fit to ride and to use fitness to distance myself from cancer, I took up jogging and resumed with more focus a regimen of yoga exercises.

I had a stubborn belief that exercise and some kind of fitness regimen would be helpful for recovery and staying healthy. Turns out, I wasn’t too far off track in linking exercise and cancer recovery. Current science is pointing toward fitness as a means to keeping breast cancer at bay.

Donald McKenzie, a professor and cancer researcher at the University of British Columbia’s Faculty of Medicine, specializes in sports medicine and exercise. His pioneering research into lymphedema, the accumulation of upper body fluids in people who have had their lymph nodes removed or radiated as part of cancer treatment, led him to theorize in 1996 that strenuous, upper body exercise like rowing might alleviate the build up of fluids and other complications from lung diseases. His theory led to the launch of the celebrated Dragon Boat races, the rowers all breast cancer survivors.

His theory begged answers to two tantalizing questions: Could exercise help prevent the onset of breast cancer and could exercise help prevent a recurrence of the disease? According to many recent studies across Canada, the results are leaning toward a very encouraging yes.

“There have been some good studies done,” said Dr. McKenzie. “The vast majority show that aerobic exercise has benefits to help prevent the onset of cancer with as much as a 30-40 per cent reduction in risk. In terms of primary prevention (to prevent breast cancer) the results are clear. For secondary prevention (to prevent recurrence of breast cancer) exercise makes sense.”

Why?

Across the country there have been over 200 studies in recent years focused on the link between cancer and exercise. A few facts are emerging. Regular aerobic exercise changes hormones, reduces obesity, and lowers fat levels. The current focus is gauging what exercise-induced changes occur to the metabolic system, insulin levels, and key hormones like estrogen and androgen.

Breast cancer is a hormone-influenced disease. Estrogen and androgen levels rise in post-menopausal women. Hormones are produced in body fat and if women have significantly increased their weight by over 12 kg since age 18, they could increase their exposure to risk by perhaps 40 per cent. But as exercise burns body fat it lowers hormone levels, therefore lowering the risk.

“It is generic exercise,” said Dr. McKenzie. “Women need to do something aerobic like walking or jogging.”

How long should each session be? How many times a week? To what intensity? Gym work? Distance running? Power walking? Cross-over sports? Interval training? An ongoing study at the University of Alberta involves 330 cancer-free women between 50 and 74 years of age who have been put on an intensive five-day-week exercise program for the first time in their lives. Their blood and body fat levels will be scanned and scrutinized to find links between exercise-induced changes and body chemistry. Results are expected this fall.

Exercise not only combats breast cancer but it also appears to be valuable for other forms of cancer including colon, lung, endometrial and possibly prostate cancer.

Grabbing those running shoes has taken on a whole new fitness meaning.

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

Tim Mclaren coming to the US (and he also loves the Rowperfect)

US Rowing + Great Coach = Olympic Medals

Well, the first two parts to this equation has happened here in the United States. My former coach from Brown University, Steve Gladstone, who now coaches the University of California Berkley has hired Tim McLaren to head the California Rowing Club. Steve has long wanted to see a more successful U.S. rowing team at the World Championship and Olympic Games, will his wish come true?

In October the 300 millions American will be born. That is a lot of people. Yet the United States have had in comparison to smaller rowing countries a deplorable result of international rowing medals per capita since the beginning of the modern Olympics. US sculling boats have a catastrophical record in comparison to its sweep rowing program. The explanation for this is that all Universities with a crew specialize in fours and eights.

I often hear that the US is too large for its own good to crank out medals. Too many coaches are teaching different techniques and when the time comes to form the national team there is hardly any time left to practice before the major international competition. Mike Teti the US head coach, figured out how to shrink the vast US territory into Princeton New Jersey. He has created an environment for sweep rowing talent to train together and to find local jobs. His system is working. The result is that the US is producing medals in the men’s and women’s eight.

Princeton, New Jersey… sounds nice, but between November and April it is C O L D and definitely not the environment that I would choose to train in. So I wonder where the rest of the people are who are interested in sculling at the international level. If they are not the runts of the Mike Teti sweep program, they are scattered throughout the US. There seems to be a Boston and Seattle enclave for sculling programs, but I am not going to vaste out time talking about those obscure programs. The bottom line is, there is no successful small boat US flotilla that can make a dent in the medal count at the Olympics and world championships.

Now the US has Tim Mclaren! Right from the get go I can tell you that I am a believer in Australian coaches. My own Aussie coach Marty Aitken helped me figure myself out to win Gold and Silver in Atlanta and Sydney. If you are an Australian you ought to feel good about what I am going to say. You people are roughly 20 million or less and your per capita medal count is ridiculously high at the Olympics. Jeez, I wonder how that is possible… Simple, Aussie’s have good athletes and great coaches. Marty was so methodical with my training that I NEVER had a doubt that I couldn’t do the job at the major yearly rowing championship. He introduced me to methodical lactate testing and cross training that kept my thirst high for on the water rowing.

Lactate testing is arguably a foreign concept for rowing training here in the US. Yet, today it is a simple process to monitor lactate levels in athletes and benefit from its information. It boggles my mind that the high performance committee of the US Rowing Federation has not gotten a clue yet and informed the thousands of rowers and hundreds of coaches about its benefit to avoid overtraining. When it comes to sculling styles there seem to be as many as there are coaches here in the US…

BUT! Other countries better beware and not get too comfortable things are going to change. Tim Mclaren has a proven Olympic record and is about to build a system that will crank out highly trained athletes who understand the subtleties of training and rowing small boats, which in turn will create superb large boats. My prediction is that we will see a rapid convergence of rowing talent to the California Rowing Club. Heck, if I were still in competition mode, I would migrate to see Tim… I guess I am not too old for that yet… Hmmm this makes me think… In any case I am wishing Tim and his family a great time.

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

From a U.K. Paper

Note from me. 99.9% of the rowing machines available to the unsuspecting public are static machines. Rowing machines which do not move back and forth. Much healthier rowing machines are the ones that are DYNAMIC such as the ROWPERFECT and the Concept2 on Slides (cumbersome equipment needed when you using a C2)


23:21
Home
> News
> UK
> Health Medical
No pain, more gain: Why exercise can transform your life
By Anastasia Stephens
Published: 26 September 2006
1. CYCLING

Cycling, even for short periods, gives you an all-round aerobic workout. But cycling regularly and for long distances can strain your knees and, if you're a man, may put fertility at risk.

"The main problems I see with cycling involve the hips and kneecaps," says Gavin Burt, the London-based osteopath and spokesman for the General Osteopathic Council. "If your thigh muscles are out of balance, your kneecaps won't be stable - they'll move slightly sideways with the bending motion of your knee. That can cause grinding and inflammation."

Cycling can also harm male fertility. Recent studies show that 3 per cent of male cyclists who ride regularly become impotent, and virtually all of them felt pain or numbness before the problem occurred. The studies found that the more a person rides, the greater the risk of impotence or loss of libido.

Risk reduction Burt recommends the following exercise to strengthen your quadriceps and surrounding muscles. Lie down on your back with a rolled towel under your knee. Keeping your heels on the ground, press each knee down into the towel as if trying to straighten your legs.

Men who cycle for short or moderate periods shouldn't worry about fertility. Serious cyclists should take regular breaks along you cycling route - say every 30-40 minutes. Some bicycle seats such as Easy Seat (from £30; www.derri-air.com; 001 406 889 5288) are now specifically designed without the usual "nose" that compresses blood and nerve supply.

2. RUNNING

Running isn't as bad for your knees as most people think, says Siobhán O'Donovan, the chartered physiotherapist and sports rehabilitation specialist. "A study at Stanford University looked at the cartilage in the knees of runners," she says. "They found that in people who took up running while young, and continued to run, the sport had a cartilage-strengthening effect." For this benefit, you need to start running in your 20s, while your body is still growing. A sudden decision to take up running and cover long distances, without preparatory training, can cause knee strains.

The main risk for regular runners is Achilles tendonitis. "If the arch of your foot is slightly collapsed, your Achilles tendon will be slightly twisted. Run on it repeatedly, and the tendon will eventually become strained and inflamed."

Risk reduction Build up any running regime slowly and seek appropriate advice in choosing a good pair of shoes. O'Donovan, the clinical director at Meridian Sports in Bolton, recommends seeing a podiatrist or sports professional to get your feet screened. "This will identify if you have low or collapsed arches," she says. "You can then rectify the problem."

3. SWIMMING

Swimming is a great low-impact sport which strengthens and tones muscles of the whole body - and gives cardiovascular fitness a boost. But take into careful account which stroke you use. While front crawl is great for improving all-round muscle tone and fitness, O'Donovan believes breast stroke is so harmful, it should be banned.

"It's bad for your neck, back and knees," says O'Donovan. "Keeping your head above water compresses your neck, contributing to neck pain and tight shoulders. It also strains your lower back. Knees also suffer. "Your knees joints are made to kick up and down, not to kick out sideways as in breast stroke. This movement can strain ligaments and irritate membranes within the joint."

Risk reduction If you insist on doing breast stroke, you can minimise the strain by keeping your head in the water while swimming and coming up for breaths of air. Burt recommends reducing knee strain by propelling yourself forward using the momentum of your upper-body and kicking gently with your legs. Never extend them completely so that they are straight.

4. TENNIS

Beware of the classic tennis injury, tennis elbow. Caused by the backhand movement, the muscle and ligament leading from the forearm to the outer elbow becomes torn and inflamed.

Risk reduction As tennis elbow is painful and difficult to treat, your best strategy should be prevention. Using a double-handed backhand, where you use both arms to take the impact of the ball, will help.

Burt recommends this exercise for people with tennis elbow: place a moderately tight elastic band around the fingertips of your injured arm. Pull open your fingers against the resistance of the band and repeat several times every day. The exercise builds "support muscles" which help you use your arm while the strained ligament recovers.

5. ROWING

Rowing is one of the best sports for a strong back, but rowing machines in the gym can put your lower back at risk unless you get tuition in technique, says O'Donovan. Rowing outdoors may also put your lower back at risk if it is stiff. If you have scoliosis - a sideways curve along the spine - one side of your back may end up stronger than the other, causing muscular imbalances and strain.

Risk reduction O'Donovan suggests that you first ask yourself whether rowing is the best sport for you. "If your lower back isstiff, rowing could easily strain the joints, causing irritation and muscle strain," she says. "In extreme cases, it could lead to a prolapsed or slipped disc." If you do row, it's best to get professional advice. Burt says: "Your legs, low back, upper back and arms should all be involved in one effortless movement to propel yourself with each stroke."

6. YOGA/PILATES

While yoga and Pilates help prevent injuries by improving flexibility and strengthening abdominal muscles, both can cause the very injuries they're designed to protect against. "Overstretching can tear muscle fibres and irritate tendons or ligaments," says Burt.

Risk reduction Warm up properly before any stretching to prevent muscle tears in stiffness the following day, says O'Donovan. In winter, when the outdoor temperature is cold, give your body a good 20 minutes to warm up.

7. SNOWBOARDING

You don't get a rush without risk. And when it comes to winter sports, snowboarding tops the list for both. It offers speed and adventure along with a risk of knee strain, whiplash and wrist injury. "Your feet are fixed on to the snowboard in a way that stresses the knees," says Burt. "And if you fall, your upper body twists but your low body is fixed - that can snap and strain the cruciate ligaments of the knee." Falling forwards or backwards at speed on to compacted snow can cause wrist sprains and whiplash injuries respectively.

Risk reduction Get instructions and don't take on difficult slopes before you're ready. Protect your wrists from fractures or sprains by wearing wrist guards. Knee-braces worn under your salopettes can reduce any twisting when you fall.

Tips for safe and successful sport

Siobhán O'Donovan suggests picking a sport that will complement and help your physiology - then building up your fitness routine at a gradual rate. "I wouldn't recommend that someone prone to shoulder dislocation takes up rugby, for obvious reasons," she says. "Likewise, I'd be careful about suggesting rowing to somebody with a stiff lower back." Often, she adds, people may be predisposed to particular injuries without their realising.

Most people wouldn't know if they had a low foot arch, or if their pelvis was slightly twisted leaving one leg slightly longer than the other. These conditions are very common and can lead to muscular imbalances, tightness and injury in a wide range of sports.

She recommends a pre-exercise screen: an examination that looks at foot posture, leg length and your muscle balance. Orthotics and specific exercises can then ensure your bio-mechanical alignment is good to begin with.

A thorough warm-up routine is recommended before any sport - consisting of around 20 minutes of gentle aerobic activity and some stretches. It's vital not to overstretch early on, or you risk causing tightness and strain. Remember to finish any brisk activity with a 10-minute warm-down to help your physiology gradually adjust from an active to an inactive state.

Pre-exercise screening (£50 for one hour) is available at Meridian Sports in Bolton (www.getmebetter.co.uk; 08007 312 738). Consultations with podiatrists and physiotherapists are available at Health and Fitness Solutions, London (020-7702 1112).

For further details on sports injuries and rehabilitation, go to www.sportsinjuryclinic.net.

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