Happy Holidays

Happy Row2go rower

Hello Xeno,

I am glad to hear your move went without a glitch.
I just completed the 14km stroke for stroke. I have been rowing almost everyday without fail since becoming a member. I have done more exercise in the one month since joining that I did in the past 3 years.
My gym membership is now canceled, worst of all I did not use it this year. Being in the IT field it is difficult to set a schedule since my hours are unpredictable. Row2go has changed the way I keep fit and it is now a part of my life.
I have attached some pictures of my setup, its not much since I live here temporarily. I have the WaterRower club without the computer since I wanted to save the extra $200. After starting to use it I was very disappointed with not getting the computer. R2G solved this also, I do not need the computer anymore and that extra $200 goes a long way in terms of membership fees.
I really enjoy the upper body sessions, but I have to say that overall I could not be more pleased with what I am getting as a member, It is not possible!

Regards,
Heinrich
Long Island, NY

Iron Oarsman has moved to Back Bay Fitness! Family, health, rowing, with Xeno Müller

Hello Rowers,
I am pleased to announce a great change of location. Iron Oarsman has moved to 2675 Irvine Avenue, Newport Beach, CA 92660. Now we offer, coffee, locker rooms, towel service, a nice wooden floor, other fitness programs.
If you can't make it to our physical location, that is not a problem. You can join my workouts online at www.row2go.us
I look forward to working out with you.
Row far,
Xeno

Rowing workout with Xeno Muller

New Rowing Workout

New Rowing Workout

Rowing downloads on Row2go.us

Rowing downloads on Row2go.us
Have fun

Row2go and rowing workouts for one stop shoppers

Hello Rowers,

I am getting craftier with the Row2go.us website.  Now, every time I upload a new workout I am able to make it available for one stop shoppers as well as for our Row2go members who stream the workout to their big screen TVs.  I can't take all the credit for this.  Thanks to my friend Jürgen from Germany, I am capable to offer these workouts to the world wide web.

I consider myself very fortunate.  I love rowing and will do so until I am 150 years old/young.  On another note, I am walking daily 2 miles with my wife.  I think that rowing and walking is a perfect activity to lead a healthy lifestyle.

Last but not least, I added a pay button to the personal skype coaching.  Have a look at it.  Getting me live is easier than ever.

All the very best,

Xeno

Liebe Ruderer,

Langsam schnalle ich es mit unserem Row2go.us website.  Jetzt, kann ich die Workouts fuer nicht Mitglieder als Download offerieren wie auch zugleich fuer die Mitglieder als streaming download auf die Big Screen TVs.  Dies ist moeglich weil mein Freund Jürgen von Deutschland mir den Weg am zeigen ist und es fuer mich moeglich macht meine Leidenschaft mit dem World Wide Web zu teilen.

Ich bin ein Glueckspiltz und werde bis ich 150 Jahre alt/jung bin rudern.  Ich habe auch begonnen mit meiner Frau taeglich 3KM gehen.  Ich glaube dass Rudern und Gehen eine gute Kombination ist fuer einen gesunden Lebenstiel.

Check beim SKYPE coaching vorbei, jetzt kann man mich einfach reservieren mit einem Paypal Knopf.

Besten Gruss,

Xeno

Row2go will go live to its new server on September 22/Am 22. September wird Row2go auf dem neuen Server live gehen bis dann!

Hello Rowers and Fitness Seekers

I am very happy to announce that my German IT counterpart Jürgen and I are moving ahead with the new website. Members of Row2go will have choices!!! How long they want their membership to be. Single workouts will be available for download. Workouts will be tailored for competitive rowers who enjoy an Olympic gold medalist as a training partner (especially in winter), and workouts that are more varied which also focuses on the smaller muscle groups such as the "beach muscles" :-)

I am very excited about sharing my enthusiasm for rowing and keeping fit!

Hallo liebe Ruderer und Sport Freunde

Es freut mich Euch mitzuteilen, daß mein IT Freund Jürgen und ich mit der neuen Webseite vorwärts kommen. Row2go Mitglieder koennen jetzt auswählen, wie lange die Mitgliedschaft sein kann. Einzelne Workouts werde zur download verfügbar sein. Die Workouts sind ausgerichtet fuer wettkampf Ruderer und auch workouts die geziehlt auf die Strand Muskeln sind. Ihr werdet Eueren eigenen Olympia gold und silber medaillien Gewinner als tränings partner haben.

Bis bald, ich kann es kaum erwarten weiterhin meine leidenschaf fuer Rudern und Fitness weiterhin zu teilen.

Besten Gruss,

Xeno

Xeno Muller

New and enhanced Row2go website will start in two weeks!

Hello Rowers, Liebe Ruderer,

I am excited to announce that in 2 weeks time the new and enhanced Row2go website will go live! Es freut mich mitzuteilen, dass in 2 Wochen die verbesserte Row2go Webseite online bringen.

Here is a quick list of added services: Hier ist eine kurze Liste von den neuen Service:

1. Workout downloads a la carte. 1. Workouts kann man a la carte runter laden.

2. Typical rowing workouts for competitive rowers. 2. Typische ruder workouts fuer wettkampf Ruderer.

3. Atypical rowing workouts for people seeking fitness and want like to change routines throughout the workout. 3. Atypische ruder workouts fuer Leute die auf der Suche von Fitness sind und gerne wechsel in den Uebungen haben moechten.

4. Half of the workouts are spoken in English and the other half in German.

4. Die Haelfte der workouts werden in Englisch wie auch auf Deutsch gesprochen. 5. Customizable membership

5. Mitgliedschaft kann a la carte ausgelesen werden. You will be my training partners. I row because it keeps me healthy and fit. The exercise reduces stress and if you have schedules to follow you know what I mean.

Ihr werdet mein training Partner sein. Ich rudere weil es haltet mich gesund und fit. Sport treiben reduziert Stress und falls Sie Zeitplaene einhalten muessen dann wissen Sie was ich meine.

So stay tuned.

Bleibt am draht. Sincerely,

Höflich,

Xeno Müller. Olympic gold and silver medalist single scull rowing.

Great rowing workouts today at Row2go/ironoarsman

This morning was another great opportunity to feel great through rowing. I ran both workouts at our indoor rowing studio. We broke a sweat both times. The highlight for me was rowing with my two sons Xeno jr. and Christopher. They had a great time and on top of it it was their idea to go with dad to work. I love my job. Check out what people have been saying on www.yelp.com about the iron oarsman. You don’t have to be a local in order to enjoy the workouts at the Iron Oarsman. All you need to do is become an online member for ROW2GO and you can row with us in the comfort of your own home. All you need is: 1. rowing machine, 2. high speed internet connection to your (3)computer and (4) speakers loud enough so you can hear them when you row.
It is only $17 per month.
All the best,
Xeno

Graves 2x

I worked with these two!

New footage from our studio and online workouts

Xeno

Great Row and some fun...

Hello Row2Go rowers,

Above is a clip that we filmed after we went to someone’s 40. birthday. My wife Erin was a beautiful eighties girl and I was Mr. T. Erin gave me the ideas. I had the option of being Tom Selleck in Magnum P.I., or mister tough guy who is known to say: “I pity the foo’!”

I would like to welcome our latest members to our rowing community, from Orange County, California and the United Kingdom.

Today’s workout is 45 minutes long, with a set of 7 minute pieces. The stroke rate range is 24 through 30. It is a good time for all. Make sure you don’t overdo it of course. Always feel in control of your senses.

Become a member with Row2Go HERE.
Help me spread the word about Row2Go by letting your friends know that you row with me. I wish you all the very best,

Xeno

A bunch of new workouts for your rowing enjoyment.

Hello Rowers and Fitness Seekers!

My name is Xeno Muller and I run indoor rowing workouts. I won gold and silver in the men's single scull at the Atlanta and Sydney Olympics.

You can follow the workouts on row2go.us for $17 monthly membership. You will row more than you ever thought. You will feel fitter and happier quickly.

Make sure you check with your medical doctor before rowing with me.

Follow the lINK here to be redirected to the www.row2go.us blog where you can find summaries of the workouts that we have filmed lately.

ENJOY

Xeno

A rowing workout and a technique session

Xeno Muller

Hello Rowers and Fitness Seekers,

On our online rowing club called Row2Go we have a brand new rowing workout and a technique session to help improve our power application while never seeing an injury in the future. Here are the descriptions: read on

A letter from a happy rower!

Hi Xeno-
Just saw my cc charged for the monthly renewal to Row2Go and wanted to take a minute to write and let you know how much I'm enjoying working out with you
Sitting here with a smile on my face and soaked t-shirt, I just came "thru the storm" with you on that 29 minute ladder (6/12 workout.)
I keep a log of my workouts, and this was my 15th row2go with you since I first registered one month ago (5/11)
I also did a couple of "free rows" where I rowed for 30 minutes at a steady pace (about 28) with a few 2-minute sprints at 30 and a 1 minute sprint at 33.
I do that when I'm a little pressed for time, and need to be done in a half hour.
Now that I have the S4 monitor, I log all those readouts (distance, strokes, avg intensity) so I can see how some workouts compare to others.

I am completely bitten by the rowing bug, and I feel I owe that largely to you, and the motivation and direction your videos provide.
Last week I went to the Passaic River Rowing Club boat house in New Jersey for National Learn To Row Day.
Tried out a C2 erg (no comparison to the WaterRower, too clanky & jerky)
I also got to "row" a sweep in a boat held to the dock (holes drilled in the paddle) just to get a feel for being "on" the water.
That experience convinced me there's no doubt I'll be able to handle the real deal when I get my own boat...it felt so natural, and similar to rowing with the WaterRower.
Also, because I've been listening to your instructions, I was told I had great form!
Hoping to pick up a used open water rower (like an Alden 18) and be out rowing on the bay next month.

So far I've got my Iron Oarsman hat, shirt & coffee mug, plus the workouts!
Keep up the great job, and I'll keep drinking the Xeno Kool-Aid!

-Tom

Saturday Workout, bulls eye!

After a technical warm up we did a succession of increasing intervals which started out at one minute. We added ten seconds each time. Then we took a paddling break and began a similar increase this time every five seconds from twenty seconds to one minute. The stroke rate through out the entire workout was between 24 and 32.


Enjoy and let me know how it went. Become a row2go member for US$ 17 a month and enjoy the workout on your own rowing machine using your computer and internet connection.


Xeno

Two Rows that made time fly by getting fit!

Hello Rowers,

After a technical warm up we row sets of 90 second pieces with one minute rest, followed by sets of 75 second pieces with 45'' seconds rest and finally one minute pieces with 30'' rest.

Beach muscle training, cool down and it is all good.

Second workout, a pyramid 5-4-3-2-1-2-3-4-5 minute pieces with stroke rates ranging from 22 to 30 and back down.

To make it interesting, I told the story of navigating through the eye of a storm and coming out of it....

Have fun,

Xeno

Hello Rowers latest news about rowing, coaching, and online rowing club

Hello Rowers and Seekers of Fitness,

I just finished sending out the latest newsletter.

Follow this link: http://web.me.com/xenoralfmuller/Site/product_updates.html

All the best,

Xeno

A set of great workouts on Saturday morning follow the link for more information.

New Workouts Follow This LINK
Become a Row2go member enjoy these workouts with your own computer and rowing machine.

Rowing Clinics

Hello!


My name is Xeno Muller, Olympic gold and silver medalist.


Below are details about rowing clinics that I lead.


Here is a link to a video in which I explain what I do during my rowing clinics. The content of the clinic can be customized to meet the participants needs.


http://www.youtube.com/watch?v=zIBwleXlq_I


40 Participants broken up into 2 groups of 20, each group has a one day clinic, (6 hours long) $100/person

20 Participants 2 days $200/person

20 Participants 1 six hour day clinic $150/person

10 Participants 1 six hour day clinic $250/person


I look forward to hearing from you.

Xeno

Rowing Clinics By Xeno Muller

A brochette of new calorie busting rowing workouts ready to go!

FOLLOW THE LINK HERE

Xeno Muller

A week of great rowing and weight loss

We had a great week running indoor rowing workouts at the Iron Oarsman in Costa Mesa. As you know, I publish four workouts a week on the internet for our worldwide rowing club members. Our clubs name is Row2go. Membership is $17 per month open ended, no strings attached. The feedback has been great from people who own their rowing machine and use them in the comfort of their own home.

The angle of the camera is such that I am filmed straight on. The picture illustrates the camera position very well.

Rowing is a great workout for people of all ages and fitness levels. Since rowing is a weight baring sport, people with weaker joints, more often than not, find no problem repeating the rowing stroke and finding a steady workout groove.

Check us out at www.row2go.us

Sincerely,

Xeno Muller

2 great new workouts to enjoy your rowing machine

1st. Workout:
Starting with a technical warm up. Followed by increasing intervals beginning at 15 seconds and climbing all the way to 3 minutes.

2sd. Workout 5 second add on till the minute and after a short paddle we keep going with 15 seconds add on until we reach the 2 minute interval. Compared to Thursday’s workout this one is a tad more relaxed, however that depends on how much torque you apply to your stroke.

We had a great time rowing.

Xeno

Short and long intervals, perfect for burning calories and feel great!

Hello Rowers,


This morning we had a couple great workouts.

Five times one minute and ten seconds on, with fifty seconds off, then five times two minutes and ten seconds on, with fifty seconds off. In between we had a technical paddle, a good warm up and a relaxing cool down.


Second workout ten times thirty-five seconds on and twenty-five seconds off. A lose paddling break and four times one minute and ten seconds on, and fifty seconds off. Finally four times thirty seconds on and off. Cool down.


Become one of our worldwide ROW2GO members. $17 per month no strings attached.


Xeno

Lower blood pressure, row with us!

I asked for feedback from my members and stay tuned for improvements to come. You will find more specific description of the workouts. I will be carrying a little notepad with me to write down key components of the workout. In the last two filmings I used a mic that picks up more surround sound. This makes view and rowing to the workout more colorful.
Become a member for $17 a month and enjoy your rowing machine for decades to come. Because I will be rowing for decades since my plan is to bit fit enough to chase down my great grand children.
All the best, sincerely,
Xeno

May 5th Workout at the Iron Oarsman become a member of the world wide club

click here for further information

Rowing workout and technique in French and English on the same day!

Hello Rowers,
Yesterday I was asked by a French member of our worldwide club if I could run a French spoken workout, “pas de problem I said”. I was productive yesterday and filmed a workout spoken in French and a workout in English. It was a lot of fun to do the workouts back to back because it brought my total meters rowed to 22KM including the distance I rowed in the morning.
Become a worldwide member with row2go. It is only $17 per month with no long term commitment!
Let’s get rowing!
XENO

Calorie busting rowing workout, row to be able to eat!

Great sets of power strokes with rest reduction.

I will always be rowing. The exercise fits my body. After reflecting today, I also row because it gives me permission to eat something. I have the world’s slowest metabolism.

Become a member for the worldwide rowing club row2go! $17 no obligation. Check with your doctor before starting the rowing program. We have up to four new workouts a week ready to row with.

Sincerely,

Xeno

My dad on his S1 waterrower.

This is great!!!!

5 to 60 strokes at 5 strokes increment

We had a great time breaking a sweat and smiling all the way. We did a sequential 5 stroke increase until 60 strokes total. As a warm up we drilled the different stroke lengths. Time flew by so fast that I discharged the class by taking an abs raincheck. Have a great time!

Become a member of our world wide club!

Weight loss with hard strokes and mixed in technique

This workout will fly by. It contains a mix of shorter an longer intervals that are repeated. There are sixty stroke pieces in which sets of upper body and arms only strokes are embedded.

Become a world wide club member!

A great workout, I smiled through out the row, here I just wanted to look tough!

Hello Rowers,

Today I had a great time running a workout just for the world wide members. 10 times 15 seconds on and 15 seconds off, 5 times 30 seconds on and 30 seconds off, 5 times 45 seconds on and 15 seconds off, and finally 5 times one minute on and 1 minute off. Throughout the workout I mention technical points.
I had a great time breaking a sweat and had a big smile on my face as I locked up the Iron Oarsman.

Have a great time following the workout. BECOME A WORLD WIDE WEB MEMBER AND HAVE UP TO FIVE NEW WORKOUTS PER WEEK! www.ROW2GO.US

Sincerely,
Xeno

New Workout 10 to 100 hard strokes rate 29/30 great for weight loss

Hello rowers and fitness seekers.

Most of you row on the water and wonder what the heck I am doing rowing the machine all the time.

I love to be fit and share the knowledge of rowing. However, rowing on the water is very restrictive to most people. Simply put, there must be an available body of water, a boat to row on and time to spare. I don't have time to spare, I have a family of six, including me and my wife.

For six years, we had a great time running indoor rowing workouts at our studio. Now I am taking these workouts to the internet. There are many "lone rowers" who would enjoy changing their routine around and see the time fly by the same way time flies by at the Iron Oarsman.

This morning we did 10 to 100 hard strokes with 30 strokes rest between. My battery pack ran out so I used a shot gun mic to record sound. Next time I will have a set of spare batteries with me. The angle of the camera is a little different this time. It was great fun. Become a non committed monthly member for $17/month. Always have a different workout to row to, as if you were a member at the Iron Oarsman. CLICK HERE
Sincerely,

Xeno

Thursday indoor rowing workout calorie burning toning

Great workout 1 minute; 3 minutes; 6 minutes; 3 minutes; 1 minute

max rating is 32. Solid 7 to 10 kilometers depending on your fitness level.

Technical feedback.

We had another great time! This workout is available to the world wide row2go members. Membership is a low $17/monthly no long term commitment necessary.

Check it out here: row2go world wide

Wednesday's workout with new backdrop

Hello Rowers,
I cranked out another great row. These rows can be used at your home by subscribing to the world wide membership of row2go. It is only $17 per month and there is no minimum commitment. You get to tap in the growing archive of workouts without ever needing to do one workout twice and less you want to. I feel extremely passionate about this work and love every stroke of it.
All the best,
Xeno

New workout to download for your rowing machine

We had a great morning working out on our WaterRowers. I ran two classes, both of which were filmed. Stroke rate ranged from 24 to 32 with crisp intervals. Calorie burning is guaranteed. These workouts can be used at home by becoming a none committed $17 monthly member of the world wide row2go service. Click HERE for more information.

World Wide Membership for workouts live and on demand!

Hello rowers and fitness seekers!

We had another successful live stream on Saturday morning. We had a total of 40 viewers/active rowing participants geographical stretching across the globe from Perth Australia, where it was 11 PM local time, to Paris France 5PM local if my math is correct.

Feedback was absolutely terrific. Husbands and wives shared using their rowing machine for the two 45 minute workouts that I lead at the Iron Oarsman, our indoor rowing studio, in Costa Mesa, California.

The most common comments were that it was fun to row while following my lead and that 45 minutes on the rowing machine flew by in a flash. For those who did not row, great enjoyment came from using the chatting module and meeting one another and commenting on the different exercises that I showed during the broadcast. From the U.K. it was mentioned that being live is exciting, but may not always fit into people's busy schedule.

The solution to fit the workouts into people's schedule that I run, has been figured out over the weekend. Every workout is now recorded onto my personal page on Ustream.tv.

The URL to the page is as follows:

http://www.ustream.tv/channel/weight-loss-indoor-rowing-with-xeno-muller-olympic-gold-medali

As I was rowing in my first class, I mentioned to my friend John who sat next to me, that I was using a 3G USB connection to the wireless web. He asked me if I knew what my upload limits were in my wireless contract. I responded that I had no idea! Later that day I checked with my carrier and I was just under the limit. For this reason it is logical that I create a membership based workout service. At the Iron Oarsman our members pay $99 per month to row. For the world wide web indoor rowing "row2go" membership I made calculations that $17 per month would fit perfectly for 24 monthly fresh workouts on demand. This is a great way to push between 5000 and 11000 meters 24 time per month, depending on your fitness and torque level. The monthly membership commitment is under total control of the end user. There is NO long term commitment, not in this time and economic age.

The URL to sign up is:

http://web.me.com/xenoralfmuller/Site/ROW2GO_Live.html


My plan is to do one live rowing workout a week. It is fun to respond to peoples questions and comments as we crank out the meters.

I envision corporations using our stream to motivate their employees to stay health by following the workouts that we put out. Rowing with with me will always be interesting because the footage is as fresh as a bakers fresh bread coming out of the oven. After six years of running workouts at the Iron Oarsman, I have become a professional at entertaining rowers with all sorts of workouts. Inventing new workouts is similar to all the different ways to mix up a Rubics cube.

So if you know someone who needs a little motivation or instruction to row, I am the solution.

All the best,

Xeno

Weight loss and a better life through rowing

Hello WaterRowers and fintess seekers.

I am sitting at my desk strategizing my next business moves. Over the past years while running my indoor rowing workouts at the Iron Oarsman, I got several clues and ideas which at the time did not rattle me as key, but now with thousands of rowing kilometers under my belt, I am getting it... it is never to late.

I am going to use a clearer message that describes what my business goal is: Weight loss and a better life, with rowing.

For this purpose I am renaming my world wide web streams on Ustream.tv.

Rowing is a great sport because of its zero impact on joints and full body exercise characteristics. The notion of weight loss and a better life, can be understood by pretty much anyone who can read.

Funny enough, I will always battle body weight, which in truth is a great advantage, it will keep me motivated to move and row until I am three hundred years old!

So stay tuned and help spread the word.

Let's row!

Xeno

Great rowing weekend on the world wide web

Hello Rowers and Fitness Seekers,

I successfully used Ustream this weekend to stream our indoor rowing workouts to the world wide web. At one point we had 35 visitors, some followed both 45 minute workouts on their rowing machine. For variety purpose we changed the angle of the camera. Sound and video came through great.

On Sunday, I held a 30 minute Q & A via Ustream, it worked great. I had forgotten that it was Easter Sunday. I found myself talking to rowers in my parent in law's cul de sac making sure that my kids did not injure themselves on their scooters.

The URL to the stream that I use is:

http://www.ustream.tv/channel/indoor-rowing-with-xeno-muller-olympic-gold-medalist

I have gotten great reviews for my sculling technique DVD that you can find here:

http://web.me.com/xenoralfmuller/Site/DVD_Workouts.html

For those of you racing I wish you lots of speed. For those of you rowing for health and longevity, may every stroke be pure joy.

All the best,
Xeno

Xeno Muller

Travis' Mr. Griffin Video

Great acting!

Ustream.tv and 3G internet

Alright, I have an urge to express my newly aquired knowledge faster than I can type...

1. Below is my link to live web streaming of future indoor rowing workouts that I am going lead. I am using a free website called Ustream.tv it is available to anyone and it is GREAT.

2. Let's set up a question answer live stream Sunday afternoon at 5PM Pacific Coast Standard Time using the link below. You can use the live message board and I will answer orally to the questions that I read. Send me an email if you are interested in joining, so I know what to expect: xeno@ironoarsman.com

3. With the 3G internet, I can travel up to 30 miles per hour using SKYPE and not lose any quality of sound and image.... Guess what, we could do this for live coaching on the water. What you need for this is to hook up your video camera with better zoom to the lap top that has the 3G internet enabled and VOILA!!! I can witness the rowing as it unfolds while traveling on the water.

4. For those of you who want to share with others who live far away, I highly recomend SKYPE and Ustream.tv. Ustream is similar to youtube, except you have the live version and you can broadcast to an unlimited number of specators.

5. I am applying for the job of: "Head Coach of the Orange Coast College Men's Rowing Program." Orange Coast College is a two year program that is a springboard for rowers whose path did not take them directly into a four year school. The hiring committee may not be looking for the best possible rowing coach, but more a combination of coach/master degree in some other field so that whoever is hired, can teach a course of some sort on campus. I only have a degree in International Relations from Brown, that is one strike against me. In my cover letter I mention that I would start an indoor rowing wellness program on campus for, faculty, students, and OCC employees.

Ok, that is it for now. Below is the link to Ustream.tv

XENO

http://www.ustream.tv/channel/indoor-rowing-with-xeno-muller-olympic-gold-medalist

Xeno Muller

Cooking show day three at my house...

Xeno Muller

Day two of cooking show....

Xeno Muller

Swiss reality TV cooking show

This is a Swiss reality TV show that I was invited to take part in recently. It is a four part show, about home cooked dinners. We all have to try each others dinners. I cook in the third episode. This is the first episode and in Swiss-German. The show is called: "Golden Carrot goes Hollywood"... entertaining even if you don't speak the language.


Xeno Muller

Smashing Ustream Success

I want to outfit my rowing studio with a projector so I can do two things:
1. Be able to respond to written posts as they come in, which would make the whole more interactive.
2. Get someone else to run the workout from another part of the world. Ustream can bring more motivation to people to row worldwide.
Xeno Muller

8AM PST LIVE WORKOUT

Streaming Video by Ustream.TV

I got an email asking me what I like about the WaterRower in comparison to another popular machine.

Hi.
Thank you for writing me. Here is a link that summarizes my feeling for the WaterRower
I get as good of a workout on the WaterRower as I get on the C2. There are nuances. Rowing the WaterRower is more quiet and gentler on the body. At first you will find that the resistance is gentler and more evenly distributed on the WaterRower. The feet are closer together and it is more like pushing off the foot board of a boat, which after rowing on the C2 I had to get used to again. The handle and the seat are far more pliable to the fingers and gluts. The machine is very smooth to row and fun to watch the water change color as you accelerate the stroke. I really enjoy rowing the WaterRower and I do not miss the C2 whatsoever. No doubt that the C2 is a bullet proof machine, but I have done enough miles on it and feel at peace having found a great alternative. And yes, I am also selling the WaterRower, but I am not a salesperson by nature. I tell it the way it is and the way I feel about it.
I hope this helped.
Xeno

03-30-2009 Workout ready for download by Xeno

Synopsis of the workout. Xeno leads his crew through a great 45 minute workout. Peppered with intervals and technical exercises, the row is fun and let’s you forget that you are actually exercising. Xeno’s workout is great for a mental break and is physically invigorating!
This is a workout filmed during a scheduled workout at the Iron Oarsman, Xeno’s indoor rowing studio, located in Costa Mesa, California. Have a great time. Download the workout now for $4.99 Xeno Muller
Purchase here:

New Indoor Rowing Workout 3 X6 Minutes. In English und auf Deutsch

Find the new workout to download here.
Xeno Muller

New Pyramid Workout!!!

Today I finished another great workout. This one is a type of pyramid interval workout that starts at 10 seconds of power and 50 seconds easy, culminates at the top with a full minute of power, and gently reverses back to 50 seconds of easy paddle during the final interval. Have a great time. Stay tuned, because I am getting organized to sell such workouts individually. Xeno

Questions and Answers from Emails.

Hello Readers,

I got a few emails in the past couple of weeks that I found interesting to answer and post on the blog.


Q: xeno,

quick question for you. Is there an advantage to rowing 6k and 2k erg pieces on slides as opposed to not on slides? If there is a difference, how many seconds do you think that is?

B.

A: The longer the distance the less of an advantage the slides by Concept 2 provide. However, if you burn up 100 or 500 meter sprints the story is different. Moving the rowing machine back and forth is "lighter" then moving your own body back and forth. We found out that if someone tries the sliders for the first time, the rowing stroke shortens up by a few inches at the catch. This is a technical issue that when mentioned is easily corrected, yet it turns out it requires a tad bit of an effort to get the right reach at the catch without rushing in.

If you are someone who does a lot of miles and hard work on the Concept 2, I highly recommend the sliders, because the turnaround points of the stroke are smoother on the body. I found that the WaterRower is very gradual in the resistance and feels as smooth as rowing on water. I hope you will have the opportunity to one day try both rowing machines side to side. When you use the sliders you can do the one legged rowing drill, which is extremely effective for learners to figure out that the rowing stroke is a push with a pull at the end.



Q:
Hi there! I have been watching your videos for a while and they are awesome have learnt a of alot. But I have decided to go from 8s to single sculls and just wondering if you have any extremely beginner tips for me :)

A:
A couple of thoughts come immediately to my mind.
Make sure you are rigged high enough to have clearance between the handle and the top of your thighs on the recovery. Make sure that you adjust yourself on the footboard so that you can pass your hands slightly past the rib cage at the finish. This enables you to lift the oar out of the water by hinging the forearm at the elbow joint and not by breaking the wrist and washing out.
Make sure that you get the forward body angle at hip joint, feel your hamstrings a little to make sure that you don't prematurely lift the knees. Make sure that your lower back is supported at the finish and maintain that feel all the way to the catch. When you roll in the catch, draw the single scull under with your heels. Train at really LOW stroke rates to get a feel for connection of the blade in the water. Strap a bunch of bungees around your hull and feel the nice stability you get and the development of more powerful rowing muscles. Bungees go between the footboard and the stern.


Q:
hello Xeno, i need your help, ive been trying to lower my erg score but i havent been able to, ive been in th erg almost everyday for the past 4 months and im still pulling 740 is there any help you can give me regarding this, i would much appreciate it, counting with the fact that i have an erg test at the end of march and im the only lightweight on the team, im 150 and my height is 5,9 thanks

A:
Hello. My former coach Marty, who helped me win two Olympic medals in the single scull, always said that it is never too late to build and maintain aerobic capacity. From the sentences that you are writing to me, it sounds like you are in a junior or collegiate rowing program. You are plateauing and that can be a result from too many hard workouts and not enough long steady state aerobic training. How have the other rowers been doing, have they increased their personal bests? There is a dangerous false positive that junior coaches use to believe that their training program works. Juniors, as they grow and mature, their physical ability increases. With the right training program, the physical ability increases more rapidly than with a program that focuses too much on hard and high intensity workouts. The result of the later approach to training is a physiological state called acidosis. Too much lactic acid too often and that leads to being overtired, mental exhausting, and to some degrees injury. The coaches find the excuse to such hard training that in order to succeed a rower has to be mentally tough... and use their mental toughness as the end of all ends to win races.
Here is what I would do in order to get ready for your March Erg test. If you can, only train hard every three to four days. In between, do 70 to 90 minutes on the ergo at stroke rate 18 to 22 at a higher resistance that you are used to. The goal is not to rip your arms out of your socket, but to move and find the groove. Train at your aerobic target heart rate which you can figure by using the Karvonen formula:
(MAX HR- REST HR)X80%+REST HR= Target Heart Rate +/- 5 heart beats.
Also make sure that you use carbs and electrolytes when you train in order to replenish the glycogen reserves.
Check out my pacing entry on www.indoor-rowing.blogspot.com

Q:
My name is R. and I am 17 years old. I am from Portugal. I have some objectives for this season.
(...) I know that you won the Olympics in 1996 and few more. I want you to tell me what you can make a difference between our goal and we can. and what you think is the most important one to win a championship rower in the world.

my English is poor or very poor but that does not even want to answer says something...

A:
R., No worries. Your English is good enough for me to figure out a good answer for you. While I was competing, I had rowing on my mind ALL THE TIME. At your age, I imagined rowing the last 500 meters in the single scull at the Olympics leaving the other sculler behind over and over. Through my imagination I could feel the tears of rage and joy trickling down my cheeks and the TV commentators yelling out to the world that I was on the right track to win the Olympic gold medal.

When I would do my endurance weightlifting I always tried to add a bit more weight, because I knew that if I do it in training I will be able to deliver decisive blows to the competition and make them regret that they chose to row the single scull.

I never passed out after a race, but I certainly imagined it many times. I wrote into my second single scull: Push to win, and Push to death. My wife knows I am dramatic... My outlook on rowing has certainly changed after the 1996 Olympics and certainly after becoming a father.

Finally, what makes you the best you can personally be, comes from long training sessions where you hold the target heart rate at the aerobic level. Out of the 500 Watts I was able to pull at the Olympics, 300 Watts were generated at stroke rate 21 for up to 90 minutes at a time. This is why it is so important to train torque at low stroke rates so that you develop you aerobic capacity.

Q:
I recently purchased a waterrower s1 and am really enjoying it. I did a half marathon 21097 a couple of days ago and managed 1hr 19 mins 13 secs. Afterwards my backside and hips were shot for a couple of hours! How would this time stand up to a similar time on the concept 2 online rankings ?
I have used both but find the waterrower a more pleasant place to be (relatively).
Thanks buddy, loving your stuff on youtube !
J. U.K.

A:
Make sure that you get your forward body angle at the hip joint. If the lift of the knees is the primary movement that makes you roll back to the catch, then you are overusing the hip flexor. When you hinge at the hip joint and wait to feel the tension in the hamstring, you can use the contraction of the hamstring to roll into the catch, that keeps the pressure off the hip flexors which is a much smaller muscle.
It is safe to say that the WaterRower measures speed faster than the Concept 2. Numbers have been tossed around and I feel pretty comfortable saying that WaterRower is 5% faster. So in your case it would have taken you 3 minutes 57 seconds longer on a C2.
I am at a stage where I don't care anymore what time I put in or how far I am going. I love a sweaty shirt, the feel of being worked out, and the duration spent rowing.


All the best,
Xeno Muller
Olympic gold and silver medalist, men's single scull.
www.ironoarsman.com

You want to keep doing the sport that you love for the rest of your life?

You love to run, play golf, swim, play tennis, ice skate, ride bikes, motocross, ping pong, any sport you can think of. It is important that you cross train so that the joints you use the most during you favorite activity get a break. With rowing it is an easy way to keep fit for those activities without stressing the joints since rowing is a zero impact exercise. Cyclists have told me that during the cold weather season, the indoor rowing workouts made fitter for the cycling season. The same was true about runners. Even golfers found that their swing got more powerful, let alone being able to walk 18 holes.
Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller

From blogger to facebook, we are connected

Hello rowers and health seekers!
I interconnected this blog with my facebook profile. From now on, what you find here can be read on the facebook site. This will be great, because it allows me to promote my latest workout DVDs, and reach a wider audience when I publicize rowing tips. The other GREAT technology I possess is the ability to be wireless and blog from pretty much anywhere. This is also the case with SKYPE, no need anymore to be close to a local internet source. I am sitting in my car currently while the kids are dropped of on the school yard by my wife. Next to me is our little son Reid watching baby Einstein.
That is it for now.
Xeno Muller

Laufen ohne Verletzung, ich weiss wie!!!

Ist Laufen Ihre Leidenschaft? Ich will, dass Sie fuer viele Jahre ohne beschwerden weiter laufen koennen. Ich habe waerend meinen Olympia trainings Jahre gelernt, dass ich Verletzungen fern halten kann mit CrossTraining. Desswegen moechte ich von Herzen den Rat von trocken rudern zu geben. Mit trocken rudern kann man die Kondition trainieren ohne die Laufglieder zuhart zu beanspruchen.
Gruss,
Xeno Muller

Runners! I have a great idea for you!

Do you love to run? Believe me, I want you to run for the rest of your life. There is one thing that I learned from intensive training for the Olympics. You need to keep your workouts varied with cross training. Often athletes get little nagging injuries from overuse of a particular joint. So if you are a runner, I wholeheartedly recommend that you try rowing indoors to keep up your cardio and save your joints for many many years of injury free running.

Xeno Muller

Training program and why it is available.

Hello Row2K readers and others who stumble upon my little soap box.


I finished writing a second training program that is intended for master rowers who are going to compete at the US rowing master's national championship in August. If you are interested in getting the training plan, just add your email to the collection box on the first page of my website: www.ironoarsman.com.

Currently, I have two training programs going, the one mentioned above and one for club rowers who are competing in July.

I would like to explain why I am publicizing the training programs. As a former Olympic rower, with medals, the aftermath of competition is an unknown professional territory when it comes to building a business in rowing other than coaching a defined crew.

I consider myself a gun for hire for individuals who want to get the extra edge in high performance rowing. This market as you all know is very small. My two prodeges last year were the Graves brothers who barely missed making it to the Olympics.

On the other hand, I feel like I am a catalyst for none-rowers to discover health and fitness through indoor rowing. This health/wellness/fitness market is H U G E. At this point I have not yet figured out how to crack this nut. When I do, I will help sponsor rowing events :-)


So in the meantime, I need to spread the word about myself and my rowing capabilities. Tooting my own horn does not feel natural, after all I was born Swiss, where talking about "Going for Gold (like in the US)" is frowned upon.

Publicizing training programs which follow the training fundamentals that brought me Olympic gold and silver in the single scull seem to a natural. The key here is to mention that I have a great sculling DVD for sale which features me rowing my boat, while I am connected to a wireless mic. Spectators get to see how I interact with the single, they hear my thoughts on how to control the boat, and what type of exercises I do routinely, to stay efficient with my gliding and my power application.


In order to succeed at all levels in life I am a strong believer in the two way street.

I wish you all the very best,

Xeno
Xeno Muller

XENOTV is now Online! Weightloss every stroke.

With great joy, I am announcing a workout download service for people who want to increase their use of their rowing machine at home. The workouts are 30 minutes long and can be downloaded onto a portable video device such as an IPhone. Go check out further information on our website: www.ironoarsman.com and click on XENOTV. You will have a great time burning more calories and feeling great about losing weight by rowing more!!!
Xeno Muller

Gewicht verlieren, mit Rudern und Xeno Mueller, Ihr Olympia Sieger

Hallo,
Mit freude schreibe ich auf diesem Blog, dass ich jetzt einen Service habe fuer Rudermachinen Besitzer! Es gibt nichts langweiligeres als eine Fitnessmachine zu Hause alleine benutzen zu muessen... Dies ist jetzt Vergangenheit. Mein Name is Xeno Mueller, und habe 1996 die gold Medaille im Einer rudern an der Olympiade gewonnen. Nun filme ich Ruder trainings fuer Leute die einen Trainingspartner brauchen. Schaut mal bei meiner Webseite vorbei: www.ironoarsman.com und klickt XENOTV.
Alles Gute,
Xeno


Xeno Muller

Changing Gears going global with the Workouts!!!

Ok, that is it.
I am committing to weekly workouts that are "downloadable" to portable media devices. This makes it possible for anyone who owns a rowing machine to enjoy what we do so well at the Iron Oarsman, our indoor rowing studio, here in Costa Mesa, California. I will keep you entertained on a weekly basis. You will find me rowing the machine as well as pushing the single scull along on the water. I am very excited about my change of gears because it gives me the ability to attack a more global market.
As Facebook friends I will send you the first workout as a present.
The goal is to develop a membership base who enjoys using the rowing machine frequently.
Ah “JA” I will deliver the workouts in English for the Anglo-Saxons and high German for the German speaking parts of Europe.
Los gehts! Let’s go!
FOLLOW HERE:
http://gallery.me.com/xenoralfmuller#100422
Xeno

Training for young and elder.

I am a husband and a father of four. For some this is old news, but I am excited to announce that our son Reid has now decided to let us sleep through the night. Amazing, how much more positive I am during the day with a little more sleep.

Being an involved husband and father, I rarely spend more than an hour on the rowing machine per day. Forget rowing on the water all together, it takes to long to haul the boat out and wash it off after the row, let alone the friendly conversations with fellow rowers, time is of essence, especially now with the current economic crunch time.

Back to the headline of this blog. Whether you are 16 or 70 years young, you need to take into consideration that the body produces energy the same way. It is therefore no surprise that the training methods ought to be the same. The belief that "no pain, no gain" is right, is dead WRONG, whether you are 16 or 70.

For twenty years as an athlete and now for 6 years as coach, I can assure you that pain is NOT the secret to winning races. Ten times 500 meters all out, followed by two 2000 meter all out pieces, WILL NOT make you better or faster. This type of training will make you plateau and eventually make you physically sick and injured.

At age 16 rowers are impressionable and less likely to listen to the wisdom of elders. They follow what their coach tells them, which is more often than not: "more pain, more gain, or the other way around". If the junior rower is lucky, he or she will enjoy the benefit of the false positive improvement curve, which is a positive gain in stamina just because of the body maturing into adulthood.

With age comes wisdom, not always the case, but in my example odler means smarter. Knowing that you only have one body, long and steady becomes more enjoyable of a workout than the short hard intervals. Here is exactly the secret to attaining above normal stamina. Whether your name is Rob Waddell, Thomas Lange, Marnie McBean, or even me, there is one SURE WAY to gain without pain. Now, don't read me wrong, you have to do a ton of work, but you do not need to puke your lung out and hate life at the same time.

The above mentioned athletes all had one thing in common. We all did a lot of steady state training. Our stroke rate ranged between 18 and 22. We looked for torque at every stroke we took. We wrapped bungees around the boat and did specific weight lifting. We were lactate tested at our earlobes once to twice a month during our rows or cross training exercise. We did our hard workouts too, but they would only be four to six times a month!!!!! We avoided the overproduction of lactic acid and thus avoided acidosis.

What I write about is no secret. This type of information can be found on www.fact-canada.com or in Volker Nolte's book Rowing Faster. Using a lactate testing device is as simple as a glucose tester. Yes it involves a tiny bit of blood, but with latex gloves, paper towles and alcohol wipes it is really safe.

Do most of your training below 2mmol of lactic acid, and you will see your stamina improve.

For the skeptics: Some "successful" coaches may not believe in what I write above, but look carefully at what type of athletes they coach. Often you find genetic monsters, or the last rowers standing, making the boat, while others crumbled after the endless sickening workouts which made them swim in their own lactic acid, all while being screamed at by their coach and teammates to questioning their commitment to the sport.
Well, I can assure you that brawn alone will not win the races all the time, you need brain for that. The best brains may not be with the most durable bodies that can sustain 10 times 500 meters and the extra 2 times 2000 meter pieces ALL OUT. Rob, Thomas, Marnie, and I are proof of that.

If you want to learn more about some of the stuff that I coach, you might be interested in the latest DVD that I produced. It has me row the single scull (yes I made time) while I am hooked up to a wireless mic. While I scull, explain the different, muscles I use to control and glide with the boat. In addition I show technical drills for blade work and body preparation. There is a second part on the DVD that has me break down the rowing stroke on the rowing machine.

All the best,

XENO

This is what has been happening:

Hello Everyone,

I hope your year has started well, despite the economic storm we are going through at the moment.

Things have been quite hectic with our family and that prevented me from writing about rowing in the last month and a half.

Here is a quick update on what is going on at our indoor rowing studio. 1. We switched all rowing machines over to WaterRowers, they are great to row. 2. I started a kids rowing class that is between 30 and 40 minutes long, every Monday at 430PM. 3. We have a new instructor, his name is Stefan and he is from Brazil. He is so well organized that he picks songs with a certain rhythm to which he adjusts the stroke rate to when he runs workouts at the Iron Oarsman. 4. We had a couple of Austrians rowers come visit us, turns out that my German coaching language needed some WD-40. In the end I got the message across no problem. 5. Reid is now pretty much sleeping through the night... Imagine 7 months of interrupted sleep, being woken up three to five times a night. Needless to say, that my outlook for life has greatly improved now that my brain is better rested.

Onto rowing and training: I have been coaching a junior rowing program in Minnesota via SKYPE. SKYPE enables me to communicate rowing ideas and training advice flawlessly with voice and video and all of it live. Seems like I do a fair bit of SKYPE coaching in colder climates, such as Yellow Knife, Northern Territory, in Canada. There the air temperature is -40 degrees.

We also created the first of its kind on the water sculling DVD with me. I hooked myself up to a wireless mic and I comment on how I row the boat and use different drills to help me control the single scull better. In addition to the on the water footage I have a session of indoor rowing in which I go bit by rowing bit through the rowing stroke explaining power application and recovery.

We are planning a new services membership program. If your fitness depends on rowing indoors we have the right stuff for you. As a member you will get to download my Iron Oarsman indoor rowing workouts. You will never get bored on the rowing machine again, you will feel as if you are rowing at the Iron Oarsman with me.

I wish you all a very good rowing continuation and I hope that all your wishes for 2009 will come true.

Sincerely,
Xeno
Xeno Muller

Lookin forward to tomorrow mornings workout.

Hello Rowers
I reorganized the WaterRowers at the Iron Oarsman this evening... read on

Xeno Muller

Xeno Muller Affiliate Program

generate income for your club or fitness website Now!

Take a look at our Shop & DVD page. All the workout DVDs are part of the affiliate program.

The affiliate program provides you with an HTML code in form of a purchase button that you can embed on your site. Your Customers can purchase the DVDs directly through your site. All the shipping and inventory is done on our end.

Every time 10 DVDs are sold you will receive a $50 commission check.

For international websites paypal will be used to pay commissions.

Write to xeno@ironoarsman for further information.

Indoor Rowing COOPs, affiliate programs for rowing clubs, building stronger communites.

Hello Rowers,

After listening to our new president's speech, I am more motivated than ever, to help communities enjoy the benefits of rowing. I feel it is my duty to share my knowledge of 24 years of active rowing from beginner, to Olympic gold and silver medalist, and now, as coach and indoor rowing entrepreneur.

In my last blog entry, I spoke about marketing rowing and helping clubs meet their yearly budget, by teaching rowing clubs how to run indoor rowing classes to people who have never experienced rowing before. Since, the hamster in my head has been rowing his rower, and I edged out an affiliate sales program. This program gives clubs with a website the opportunity to generate revenue through retailing product without holding inventory or the need to ship it. My rowing workout DVDs can be a start. From there I am sure that other rowing companies will follow suit and make such affiliate programs available too. For more information, feel free to get in touch with me and I will gladly explain how to proceed.

At this point of my life, as parent and husband, I am interested in building better and healthier communities through rowing, the way we have with our own indoor rowing studio here in Costa Mea, California. I would love to see independent indoor rowing studio COOPs flourish across our great nation. These COOPs can run smoothly without putting too much responsibility on one particular individual. They are run similarly to water rowing clubs, without the need of boats or water.

What I get out of the indoor rowing growth. I can explain this by identifying my three passions: My family, rowing, and making the world a better place. Through the growth of the indoor rowing market, I will be able to produce more learning and motivational tools such as the DVDs that I currently make available to others. The revenue will help me provide for my family, who means everything to me. My second passion is rowing and every aspect of it. Rowing builds character and team work. It keeps people mentally and physically healthy. Rowing helps reduce stress, and empowers people to confront greater challenges. Staying mobile and fit through rowing, will help me chase down my great grandchildren, and feel useful to younger generations. My third passion, dates as far back as I can remember. I want to make the world a better place and provide opportunity and happiness to everyone. I consider myself an expert in rowing, and rowing shall be my mean to help the world to be a better place.

Sincerely,
Xeno Muller
Olympic Gold and Silver Medalist
xeno@ironoarsman.com
www.ironoarsman.com

WII ROWING!!!!

Mario & Sonic aux Jeux Olympiques - Aviron
Uploaded by SEGA

Letter To Alaska

Hello Alaskan Rower,

Here are a couple of tips on intensity and diet:

As far as heart rate goes. Here is a formula that can be used without too much outside help:

http://indoor-rowing.blogspot.com/2007/09/explanation-on-training.html

The most important is to find the routine to get on the rowing machine and put in time on the "water" figuratively speaking. The more strokes you take with the right technic you will find your stroke lengthening out and become more powerful.

Rowing is about efficiency for each stroke that you take. The torque part of the rowing stroke is what makes rating (strokes per minute) too high not necessary. You want the load per stroke to be such that your recovery is worth spending time on. The ratio between recovery and drive is 2 to 1 roughly. So when you drive the stroke, feel the effort, then on the recovery take your time to allow the arms to travel away from the chest until elbows are straight, then hinge at the hip joint to a forward body angle while your arms are still straight and your shoulders relaxed. At that point you raise the knees so that you feel the contraction of the hamstrings which draws you to the footboard. The rolling of the seat on the recovery is steady, whereas in the drive it is an acceleration. When rowing on the water, you actually draw the boat towards you.

Back to intensity: At our indoor rowing studio, I want to achieve two things: Smiles and sweaty shirts. When you achieve that at home in Alaska, you succeeded and will keep succeeding.

As for the weight loss, I am in the same boat as you are. I could lose thirty pounds, yet to do that I would have to row more. The family and business requirements have priority, so I don't get to row as much as I would want to. Therefore, it is important that I do not take in too many cheap and easy calories. Since March, I totally stopped soda pop, no more eating wrapped candy, no more fries and potatoes.

It was in March, that I used Nutrisystem to get myself jump started, with my weight loss. Nutrisystem showed me how LITTLE I needed to eat in order to lose weight. In a nutshell, every main meal would fit in one cup... There was a snack three times a day, which was small, and the anytime finger food were vegetables that you could eat as much as you wanted.

I hope this helps.

Good luck and happy new year.

Neck and Shoulder Tightness

Hello Rowers and WaterRowers,

Yesterday at the Iron Oarsman, I had a conversation with a couple of our rowers. They mentioned to me that they felt tight between the shoulders and the neck. They were a little worried that the rowing would not loosen up that area. The advice I gave, was to warm up gently by rowing full slide one arm at a time. This allows the stretch and hang off the arm and shoulder blade through the back and finger tips during the leg drive portion of the stroke.

The shoulder and neck area are often tight without someone noticing it until that area is used for moving something or when exercise is being done. Those muscles and their mobility are often victim to stress. It is therefore important to start out any exercise, whether it is rowing or jumping with potato bags, in a gentle smooth manner. Be patient when you warm up. Love your WaterRower, it will give you amazing benefits back for all your life.

All the best,

Xeno

A question from Norway:

Hello and happy new year.

This morning, I got an email from a Norwegian rower asking me for advice as to how I tackled 2K races on the ergometer. Luckily, I have it all written out for people to read. The URL for my race pace description is this:

http://indoor-rowing.blogspot.com/2007/01/pacing-for-2000-meter-racing.html

I do not believe that I am a glutton for punishment, therefore I always looked for the path of least resistance when it came to having to go all out in race situations. As I read my last sentence, it is a total paradox, but hey it worked for me. Trevor, a university friend, once told me that there were two types of athletes: Race horses and work horses. He clearly filed me under work horse. My vision for racing was to build as much armor as possible so I would not feel the pain, when it came to out-row others to the finish line. Spending hours building aerobic fitness, at a high torque per stroke ratio, and keeping the intensity below 2mmol of lactic acid, that was my calling.... WORK HORSE. I remember Trevor filing Jamie, another university friend and world champion single sculler, as a RACE HORSE. So the question I had for me: When would I become more of a race horse... At the 2000 Olympics I graduated as race horse, although I only walked away with silver. That race was a titanic battle with myself. I personally narrated it, follow this link:

http://indoor-rowing.blogspot.com/2008/08/personal-narration-of-2000-olympic.html

At different ages, rowing represents different solutions and challenges, keep it in perspective.

All the best to you,

Xeno