Accurate heart rate on a large clear display with Time, Speed, Distance and Rate — rowing a target heart rate workout has never been easier. Ensure maximum training effectiveness by rowing at the desired intensity. Because heart rate is also stored in memory with your performance data, you can look back and see your improvements in fitness and evaluate race strategies for effectiveness.

The Speed Coach XL2 heart rate receiver mounts on the deck next to your seat tracks and ensures accurate, pulse readings even for very tall rowers. The SpeedCoach XL is compatible with any existing Speed Coach wiring.

The Speed Coach XL2 can display the following data:

• Heart Rate
• Distance
• Speed/Split
• Average Speed/Split
• Time
• Stroke Rate
• Stroke Count

The Speed Coach XL2 offers the following functions:

• 5 Programmable Workouts
• 1,500 Data Point Memory for “Just Row” and 500 for “Workout”
• Customizable Memory Storage
• Easy-to-Use Menus
• Automatic Backlight
• Rechargeable Batteries
• Computer Upload (with optional interface)
• Large, Easy-to-Read Display
• Standard Wiring Compatible

Note: At present, NK can only guarantee interference-free readings for XL heart rate monitors when there is only ONE chest-belt transmitter within a 6-foot range of the heart rate sensor at any time. As a result, it is possible to use two monitors in a pair or double by placing the stroke seat sensor close to the stern end of the seat deck, and the bow-seat sensor close to the bow end of the deck. In larger shells, the monitors and sensors will need to be at least two seats apart (i.e. at 2 and 4 seats, not at 2 and 3 seats).

Monthly Special: Buy an XL2 and Get a POLAR Chest Strap for FREE!

For orders placed from July 1 to July 31, we offer you a POLAR Chest Strap Transmitter FREE! ($55 value)

This POLAR WearLink31 coded transmitter is compatible with all POLAR products as well as with Concept2 ergometers. (All in one size M-XXL)

Price for Speed Coach XL2 complete, including POLAR strap: $369
POLAR Strap Retail price: $55 (NK Part # 0177)

Get the Speed Coach XL2 >>

Heart rate or split?
Why not both?

Tech Talk: Heart Rate or Split?

It seems that there is quite some discussion these days on what is the best way to train. Should you consider heart rate or only power output (e.g. splits or watts on the erg, as well as boat speed). Well, since there are many ways to skin a cat, we would rather just provide you with the proper tools to do either. Or better — watch both!

Ever since Polar brought out the first ever wireless heart rate monitor in 1982, the “Sport Tester,” the way athletes trained changed dramatically. It became possible to monitor heart rate in real-time without interrupting training. For rowing, the introduction of the self-calibrating Concept2 ergometer monitor (that was NK engineering, by the way) improved training further as athletes now had instant feedback on their power output.

As technology further improved and became more affordable, force measurement was built into the pedals of elite cyclists. The “Watt Output” started to become an important measurement for performance monitoring and has, in some areas, become standard.

In rowing today, it appears that the majority of athletes are still training according to heart rate zones. Technology has also improved here and the monitoring today is relatively simple and cost-effective, compared to sophisticated force measurement in a boat. However, anecdotally, there seem to be more and more training programs that are based on “output” — for example percentages of maximum speed. The NK Speed Coach can easily be used for that, however it requires a bit of practical experience to properly account for environmental influences such as wind and water temperature. In addition, technique has a significantly higher influence on the “speed output” in rowing compared to “wattage” in cycling.

This is why we believe the Speed Coach XL2 is such a great performance measurement tool. It allows you to monitor output (speed/stroke rate) and heart rate on one simple screen and it's easy to use. In addition, all this information can be stored and recalled or downloaded to your PC for analysis later.

Analyzing your heart rate is interesting, but more important are the tendencies compared to work performed (or power), be it on the water or erg. Besides indicating your overall fitness development (faster at same effort, same speed with less effort), it also serves as an early warning sign for illness or overtraining — conditions if not treated right can be devastating to a training cycle. Together with many other influences including heat stress (see the Kestrel Corner for that!), it will show you that something is up and requires your attention.

Above: Heart rate in the second half is relatively inconsistent just like the rowing, which shows technical deficiencies as well. It is more efficient to row at a steady speed. With the NK Communicator Software, it is also easy to see that the average heart rate was 185. In the training diary for example the following can now be recorded:

Get more tech tips at the Knowledge Center >>

Drill Sergeant: Shifting the Weight Onto the Handle

Terms such as "shifting the weight" and "sit on top of the oar" are often used in rowing and refer to the "press-down" of the handles at the release. Common sense teaches us that the release should be smooth and precise, yet still strong and connected. Different schools of thought come to mind: the Australian-style "pull the body to the handle," or the French "tuck forward with your toes," and many more.

I am sure all of the above could be discussed from many different angles. However, a particular drill that works very well is the “micro-pause” at the release (especially for sweep rowing!):

1. Think "weight shift" rather than "push-down" onto the handle. Feel it exactly between fingers and palm. --> SHIFT
   
2. Feel how the handle rolls through fingers as the blade feathers. --> FEEL
   
3. Take a "micro-pause" at that position (see below) and ensure proper, natural positioning of hands, wrists and elbows. See the blue line for forearms and the red line for wrists. The white line shows how little height differential there is between handles to ensure balance.
   
4. Now move the hands away together with your shoulders and body. It is a natural, "all-in-one" feeling. But don't force it, let it happen with flow. --> MOVE
   
5. Repeat. And every ten strokes, reduce the pause until you are back to regular rowing.

Be disciplined with quick water breaks every 15 minutes.

Kestrel Corner: Summer Months and Heat Stress

We all know the feeling when we are soaking wet by the time we put the boat in the water, and we haven't even rowed one stroke yet. How can it feel that hot at six in the morning? Well the answer is that the heat or air temperature isn't the only culprit here — it's the humidity.

Air temperature and humidity together make up the "Heat Index," pretty much the opposite of the "Wind Chill Factor" (a combination of wind speed and air temperature). This means that even though the boathouse thermometer shows a moderate temperature of 84 degrees, the real "heat" or "feel" (and actual negative impact on performance), is significantly higher making it feel well over 90 degrees.

Heat Index Reading: 80-90 ° F         Caution 90-105 ° F       Extreme Caution 105-129 ° F     Danger 130 ° F            Extreme Danger Recommended Kestrels that monitor Heat Index: K3000 K3500 K4500

Many clubs have adopted safety rules for the Heat Index just like for low temperatures in the winter. In the Philly area, some programs cancelled practices during the first heat wave of 2008 when the Heat Index went over 100 degrees. Every year there is an alarming number of deaths in outdoor sports attributed to a high Heat Index. This potential for tragedy has led to a Heat Index monitoring policy in many Southern schools, where Heat Index is a serious factor.

Sufficient hydration is extremely important in hot conditions. A few pounds of weight loss (water) will result in a significant drop in performance. Similar reactions can be observed in the heart rate, which typically increases 5 to 10 beats per minute if the same pace is maintained without sufficient hydration. Yep, keep in mind that you can’t drink and row — that’s the nice thing about cycling. So be disciplined with quick water breaks every 15 minutes.

See more Kestrel Meters >>

2008 Regatta Schedule: Upcoming Events

Here are just a few of the upcoming events where you can see NK products in action. NK will be displaying products, and the friendly staff will be on hand to answer any questions you may have. We hope to see you there!

See all contest entries here.

Congratulations to the Winners of our Think Outside the Box | Cox Box Sticker Contest!

"Caulks box??"
"Dude … she said COX BOX!"

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NK wants to hear from YOU!

We want to know what you would like to see featured in upcoming issues of the NK Newsletter! Got a question that you think would be interesting and informative to fellow rowers? Have you had an interesting experience using a NK product? Has an NK product made a difference in your rowing or workout routine? If so, we would love to hear from you.