A plug for a Xeno coaching session

[wood3153]

I would like to put in a good word for the merits of a coaching session with Xeno at the Iron Oarsman. I am a fifty-ish recreational rower from Boston who trains moderately most of the year, trains a little harder in the three months before Crash-B's, and barely ekes out a sub-7 2k at Crash-B's every year--at least so far. I've never been on the water, never been coached, and never watched myself in a mirror or on tape. Having been at this for several years, I just assumed that my technique was pretty good.

I visited California a few weeks ago and while there I set up a private coaching session with Xeno at the Iron Oarsman in Costa Mesa, CA. The session took place on slides with a video monitor set up so that I could watch myself as I rowed. I'm guessing that it took about three warmup strokes for Xeno to diagnose my stroke and figure out what needed to be fixed. Wasting no time, Xeno described to me as I rowed exactly what things I was doing well and what things I was doing poorly. I was slightly dismayed to learn--and see on the monitor very clearly--that I had a couple of significant technical flaws that were causing me to lose power. The flaws centered around upper body carriage, upper body angle, and the timing of my upper body lean relative to the bending of my knees at the start of the recovery. Xeno pointed out how these flaws inevitably led to other flaws at the catch and during the drive.

Much of the session was devoted to drills that would address the diagnosed flaws. The drills were meant to suggest what I could do in my training sessions to improve technique, but also to allow me to get a sense of how the stroke should feel at various points. The drills were actually a bit frustrating, as each drill isolated a part of the stroke and highlighted any problems with that part of the stroke. But the drills also highlighted the solutions to the problems. Xeno warned that the drills would cause me to feel a little uncomfortable and disjointed and mechanical. That they did.

When I finished up the drills and tried to apply everything I had learned to the full stroke, I felt really uncomfortable--I just couldn't put all the pieces together except for a few strokes where everything seemed to fall into place. But for those few strokes where everything fit together, it was very apparent that I could generate a lot more power with the new stroke than the old stroke. When I was done, Xeno jumped on the erg and did a quick run-through of the key points with his stroke as the example. I left the Iron Oarsman with a video of the session complete with Xeno's comments, as well as a video of Xeno's 1996 Gold Medal row, which is quite inspiring!

In all honesty, I felt a little discouraged after the session. I knew I was going to have to choose between sticking with my somewhat inefficient but nevertheless comfortable normal technique or undertake the pain in the ass of rehabbing my stroke. I pouted for a couple of days before deciding to get to work on a new stroke.

Now, after a couple of weeks of lots of drills, things are starting to come together. I'm still a little mechanical--partly by design, as I want to avoid reversion to old habits--but there is no doubt that I am able to generate more power per stroke at the same level of effort than with the old stroke. As I am becoming more consistent and comfortable with the new stroke, I find myself also becoming more enthusiastic and energized about my workouts. It's not so bad to be an old dog when you can still learn some new tricks.

Anyway, I heartily recommend a session with Xeno if you get the chance. And thanks, Xeno, if you happen to read this.

[johnlvs2run]

That's great.

How much has your 2k time improved so far.

[laupi]

That's great.

How much has your 2k time improved so far.

Agree - lets see the results without foam. sound like good experience.

[Bob S.]

That's great.

How much has your 2k time improved so far.

Agree - lets see the results without foam. sound like good experience.

It worked for me. I spent one hour with Xeno and, before the hour was up, I beat the existing world 2k record by over six seconds. It was unofficial at the time, since it wasn't a part of a race and also because we didn't do a confirmation of my light weight status. Six weeks later, I improved the time by another 1.3 seconds and got the official record at the EIRC. A couple of months later, following Xeno's advice, I broke that record by better than 10 seconds and beat the hwt record as well at the Beach Sprints. As far as results are concerned, I was happy with them.

I am not sure what foam has to do with it. It wasn't done on the water. Beer, perhaps? I didn't have any at the time.

Bob S.

[johnnybike]

Nice summary WP
That is the sort of professional coaching that you want, a good diagnosis and then the correct medicine to correct the problem.

I can empathise with the feelings of not wanting to change and finding it difficult to do so. I have similar issues with my golf swing. The good one does not feel that good, in fact decidedly bad, but the effect is quite noticeably different. Thank you for sharing and good luck with the improvements.

[johnlvs2run]

Xeno can help you good with swing golf tech software!

[johnnybike]

Xeno might not play golf but I reckon with those shoulders and arms he could crush a drive if he connected well.

[PaulS]

Xeno might not play golf but I reckon with those shoulders and arms he could crush a drive if he connected well.

Little to do with shoulders and arms, similar to the rowing stroke, timing and technique have a great deal to do with getting maximum club head speed. I only play about once a year (Fathers Day tournament with Dad) these days, but fortunately the habits formed have remained relatively stable over the years. I know that the "Long Drive" specialists look to be rather beefy guys, but it's not the beefiest that is guaranteed a win.

Does Xeno Golf? I'm sure he'd be very fun to go a round with, just for the great conversation.

[mcj22]

How much does Xeno charge for a coaching session like the one described above? I'll be heading to socal sometime this summer and might like to schedule a visit.

[Alissa]

How much does Xeno charge for a coaching session like the one described above? I'll be heading to socal sometime this summer and might like to schedule a visit.

Here's a link to the page on his web site that has a "menu" of services (scroll down to the bottom of the page--below the class schedule). (Mute the sound before you click on the link if you're somewhere loud music wouldn't be appropriate!) (I'm guessing that a "Digital video stroke analysis test" is what is described above....)

The best way to plan a session or sessions for yourself would be to call Xeno and discuss with him.

Best wishes,

Alissa

[xeno]

Thank you Lisa for your informative posts.
I also appreciated your comments on how I can improve the look of the Iron Oarsman.

Thank you WOOD 3153 for your very nice words. I truely enjoy coaching and passing the knowledge along that I got from my former coaches.

Thank you Bob for your kind words. How is your training going up there in altitude?

Funny golf is mentioned here. We have women who started rowing a month and a half ago. She is now hitting her drives fifty yards farther. She mentioned that it was not because she got stronger overall but that she learned to relax the upper body and the arms during the leg drive that made golf swing more fluid.

With better technique 2K scores will drop there is no question about it.

A video stroke analysis is $150.

[Bill L]

I would like to add my strong endorsement for a training sesssion with Xeno at the Iron Oarsman.

By way of background, I sculled 25+ years ago, training and racing primarily in a single. After a long hiatus, I began seriously training on the erg several years ago, including competing in a couple CRASH-B's. Needless to say, the passage of time and lack of any coaching meant that a few bad habits and technique flaws had worked their way into my stroke.

I had a one hour session with Xeno last week, like Wood3153 on slides with a video monitor. Xeno pointed out several things I should change to achieve a more efficient and powerful stroke along with drills to ingrain the changes. Being able to make the changes and see the diffference on the video monitor was extremely beneficial. We also discussed training, with Xeno mentioning several aspects that I've already begun incorporating into my program.

All in all, this was a very worthwhile and valuable training session I would recommend for anyone wanting to improve. I'm quite sure I'll be reviewing the DVD on the session frequently to make sure I'm working all that Xeno covered.

Thanks again, Xeno.

Bill L. 2K: 6:59.6

[dsikes]

My Concept2 should be here in a couple of days so I have been reading forums like mad.

What is the purpose of slides? I put it here because Xeno usings slides. Since I understand (I think) that they are not used in competition why use them?.

[xeno]

Thank you again Bill for your compliments and kind words.
Dskikes,

Hi

I imagine that slides are not used in competition because it creates more logistical problems, such as even floors etc. The cost of each venue would go up steeply. Keeping the ergo stationary is far more simple.

As for the reasons I use slides it is multifold.

I was introduced to slides in 2001 and immediately took to them because it felt more like rowing. But beyond this, it was far gentler on my body at the catch and at the finish. I no many who have switch to slides, and swear that rowing with them is FAR better for their lower backs. If rowed with proper technique either rower on slide or no slide is a great workout. But for people of the street, they ENJOY the smoothness of the rowing machine gliding back and forth. In addition your body does not move as much back and forth when you use slides, which makes talking to a rowing partner next to you more comfortable. In addition such activities as Rowing while TV viewing is ideal with slides.

I believe that Concept2 (C2 correct me if I am wrong) wants to market the rower as a simple stow away machine. If you throw slides into the mix you almost have to become a professional mover. I asked whether they would be interested in creating the rear slide as narrow as the rear leg of the ergo so that the rear slide takes up less space but I did not get an answer. This would be particularly useful for gyms and a place like our IRON OARSMAN.

I hope I was able to shed some light.

All the best,
XENO

[xeno]

That's great.

How much has your 2k time improved so far.

I bet my money on it that WOOD 3153 is going to improve his speed.

By the way, wood is strong and his brother is dangerously strong.

XENO