Train With Xeno

[Rocket Roy]

The sport seems better supported and organized in the UK.

Sunday
(1) AM: (a) Weights;
(b) 120-minute row: 31,951 meters; 1:52.7 avg; 23 spm = 11.5 m/p/s/; 244.7 watts.

(2) PM (a) strapless 30r23-24: 8060 meters;
(b) minute on, minute off: damper at 9, maximum rate and power.

It used to be when C2 did a country wide competition and the best 3 results counted for your scores, great medals too. Now although they supply machines and some tech help I think most events are organised and run by ordinary rowers like you and me, except of course they are exceptional to do such a thing. And for these events one has to drive to their factory and pick up the machines oneself.

Also we have no equivalence of your USIRT, which is a great concept and ensures the best get picked out and groomed along the way. We are just all individuals over here who band together into a team when Boston comes around.


That was a great 2 hour row, strapped in I take it? At such a low spm must have been. And a great 30 mins in the afternoon

Defo sub 6.30 IMHO.

[Jamie Pfeffer]

Thanks, Roy. It has always impressed me that you organize a BIRC, English, Scottish, Welsh, and Irish championship (please forgive me if you have a Northern Ireland championship, as well.

The USIRT is a great thing. I'm training as hard as I can to make it (my wife said, (I'm paraphrasing, of course) "You turned our basement into a rowing room and a Xeno shrine. I hope you at least get to take me to Europe." Although, she did turn ashen when I told her this year's EIRC was in Dresden . . . in December.

[m.calvin]

Today was 90min made up of 8 x 2 min with 5' recovery
Went well for first time at 90mins covered 20023km, happy with that!

[TomR]

. . . there's no glamour in The Hour. Fans love the 2K.

Sounds like the rowing equivalent of baseball's "chicks dig the long ball."

[Jamie Pfeffer]

. . . there's no glamour in The Hour. Fans love the 2K.

Sounds like the rowing equivalent of baseball's "chicks dig the long ball."

That's exactly it. In college, we used the same excuse to justify how much more successful the heavyweights were with girls.

[Jamie Pfeffer]

Today was 90min made up of 8 x 2 min with 5' recovery
Went well for first time at 90mins covered 20023km, happy with that!

Congratulations. The 8x2-minute pieces were tough. You covered a lot of meters. Well done.

[Jamie Pfeffer]

Wednesday:

(1) Morning
(a) 5-minute paddle; Xeno's 19-minute Pyramid DVD;
(b) 8x500 meters (500 meters recovery);
(c) 10-minute paddle.

(2) Evening
(a) 5-minute paddle;
(b) 8x2-minute pieces at 20spm (5 minutes recovery).

[wbulr]

I just received my new videos from Xeno and I love them! Here is my problem. I can’t keep my heel on the foot board past ½ stroke. Is this something to worry about or is there anything I can do to improve my flexibility? I feel that I can't push as hard with the ball of my foot as I could if I could keep my heel on the board.

Thanks

[Nosmo]

... I can’t keep my heel on the foot board past ½ stroke. Is this something to worry about or is there anything I can do to improve my flexibility? ...
Thanks

Just about everyones heel lift. It is usually not a problem.
IF you want more flexibility stretch slowly after your work out, and optionally a bit after you are warmed up. If you stretch with too much force your muscles will resist and you will only end up stretching your tendons. Consistency and time spent stretching is what is important. Most people use too much force.

[Jamie Pfeffer]

I just received my new videos from Xeno and I love them! Here is my problem. I can’t keep my heel on the foot board past ½ stroke. Is this something to worry about or is there anything I can do to improve my flexibility? I feel that I can't push as hard with the ball of my foot as I could if I could keep my heel on the board.

Thanks

Do you mean 1/2 "slide"? That is, half the distance that you travel from the finish to the catch. If so, Nosmo's advice makes sense to me. Your heel should lift at the catch. Your heel is just lifting off slightly early.

[wbulr]

Yes, 1/2 slide. I 'm still very new to this. In watching the video Xeno shows that your heel should not lift until the 3/4 mark. I've really enjoyed reading your posts and look forward to improving.

Thanks

[Jamie Pfeffer]

Understood. and welcome to the forum. That's what this is thread is designed to do: discuss the dvds and training plan in a supportive environment. We all started as novices. Even Xeno. At some point, he walked down from Olympus and found a single scull. That morning, he was a beginner. He didn't win races until that afternoon.

That 3/4 slide point is part of a drill (called the "Pick Drill"). In practice, though, your heel will lift at a point that is comforable and unique to you. Having your heel pressed against the footboard during the recovery (or "slide") is much more important in a boat than it is on the erg. The reason for that is having everyone's heels down helps maintain the boat's balance during the vulnerable time when the oars are lifted out of the water (that's when they can't help balance the boat as well).

[Jamie Pfeffer]

Sunday: 90-minutes steady state: 23,387 meters (1:55.6 average). Rating was around 24.

Meters for last week: 120,448.

[Jamie Pfeffer]

Monday's workout: 5x15 minutes:
8-minute warm up;
Pieces:
1. 1:51.1 average (damper at line b/w 4 and 5) (goal was 1:51 -- 70% of 2k watts)
2. 1:50. 2 average (damper at line b/w 4 and 5) (goal was 1:50 -- 72% of 2k watts)
3. 1:49.4 average (damper at line b/w 4 and 5) (goal was 1:49 -- 74% of 2k watts)
4. 1:49.0 average (damper at line b/w 4 and 5) (goal was 1:47 -- 78% of 2k watts)
5. 1:55.6 average (damper at line b/w 8 and 9)

I based these on my 2Kwatts of 365.

I fit this workout into Xeno's prescribed 6x15-minute pieces. I varied it to make the pieces close to, or above, AT.

[Nosmo]

Hi Jamie,
I've really enjoyed this thread over the last few months. You obviously were very fast before getting programs from XENO. I'm currious what you were doing before hand. Did you follow the Wolverine, Pete or Interactive Plans or come up with something on your own. Do you have opinions on those?

Thanks,
Nosmo