Index
Backlight
p. 8, 9
Batteries
p. 9
Calibration
p. 7, 8
Date/Time
p. 3, 4, 7, 8
Display Contrast
p. 7, 8
Display Settings
p. 7, 8
Distance Units of Measure- Changing
p. 7
Heart Rate
p. 3, 4, 6, 9
Just Row Mode:
Clear Memory
p. 5
Default Settings
p. 8
Mode Explanation
p. 3, 5
Reset Timers
p. 3, 5
Review Memory
p. 5, 6
Set Memory Type & Interval
p. 5
Setup
p. 5
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tricks for using NK products. It’s available 24-7 at:
www.nkhome.com/knowledgecenter/
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Main Menu
p. 4
Memory Storage Parameters p. 6
Menu Navigation
p. 4, 5
On/Off
p. 3, 5
PC Interface
p. 8
Speed/Pace - Changing
p. 7
Stroke Type
p. 7
System Reset
p. 7
Warranty and Service
p. 9
Workout Mode:
Clear Memory
p. 6
Mode Explanation
p. 4, 6
Review Memory
p. 6
Run Workout
p. 6
Setup/Edit Workout
p. 6
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actually program in 30 minutes for warm-up.Then I'll
plug in 500m, 5 minutes rest, and "loop" it four times.
Last, I'll add a 20 minute cool down. Because I can
input all of these items in ONE workout, it's a great
training tool for coxswains for warm-up management
and sticking to the workout plan.
Note: Your unit comes with five pre-programmed
workouts. Try them out to get a feeling for all of the
different kinds of pieces you can monitor and execute
with the XL.
Other Uses
Rigging evaluation:
Trying to decide if you should
load those oars up another centimeter? Maybe next
season's crew averages 10 pounds lighter and is
significantly shorter. Use the XL to determine the
optimal rigging set-up and corresponding stroke
rate target for your crew.
Seat Racing:
If you pre-program seat racing pieces
into the workout menu, the XL can manage the
pieces (ensuring that the rest time is equal) and
provide feedback for the actual pieces themselves.
Again,you can use any or all of the options for pieces:
distance, time and strokes.
Memory/Software, did anyone say, "Training Log?"
The XL showcases its flexibility again in the memory
portion of the "Just Row" menu. You can set the unit
to record in "distance," "time" or "strokes." For a 2k
piece, I'd likely use "distance" intervals of "100m."
Paging through 100m at a time would give me a ton
of info:how well we started,how the splits adjusted as
we stepped down to race pace, how well we
sustained our speed, and how well we pushed for the
line. For long steady state rows, "time" might be a
better option. There, my crew might want to see the
splits every few minutes, again with the goal of
maintaining a steady speed and stroke rate.But say in
another practice we're working specifically on
starts-really trying to analyze how effective our first
10 strokes are. Now I'd set it to "strokes" with intervals
of "1 stroke." We might then do a series of 10 stroke
starts, focusing on different things for each one.Then
we could page back through the splits and compare
them.
The SpeedCoach XL software, when released, will
work identically to the current Speed Coach Gold
software. Over the years, the coaches I've worked
with have found the software to be incredibly
helpful. Not only can you print out entire workouts
instantaneously, but now you'll have a detailed and
accurate log that includes speed/pace readings,
stroke rate, heart rate, elapsed time, etc.
Side Notes
Remember that wind and waves are factors in boat
speed. In a headwind speed and pace splits will be
slower. Conversely, they'll be faster in a tailwind up to
a point. And of course, if the water is rough, you're
typically going to go slower. Take all of these into
account when setting split/speed goals for workouts.
When doing interval work, or any short race level
pieces where you want to compare them to one
another: make sure that your boat is up to speed by
the beginning of the piece. This way, your
comparisons will be accurate.
Final Words of Advice
Use the SpeedCoach XL and your brain
simultaneously. Don't become so reliant on the
SpeedCoach XL readings alone that you fail to feel
how you're moving the boat. You can pull great
splits, and still may not be rowing a sustainable
rhythm. True speed is a combination of effective
technique and intelligently applied power. The
SpeedCoach XL is designed to give you direct and
immediate feedback as to how far you are
propelling the boat, stroke rate, and elapsed time.
Your head is attached to your body to remind you of
common sense things. For example, if you use split
targets for racing, make sure the conditions fit your
targets. And of course, if you're pulling the
pre-planned split in a race and find that you're still
behind "Team X" you'll still have to strategize how to
move past them if you want to win!
Enjoy your SpeedCoach XL. If you embrace it, you'll
not only use it, you'll love it. And with the ability to
continuously upgrade the unit you currently own, it
will only keep getting better.
Good Luck and Good Speed!
Yasmin "Yaz" Farooq has been involved in coxing and
coaching for over 20 years. As the coxswain for the US
National Team Women's Eight from 1989-1996, she
competed in the 1992 and 1996 Olympic Games.
Now, as a coxswain coach for high school and collegiate
coxswains and coaches, Yaz works with individuals and
programs. She also races actively on the masters circuit and
coxes and coaches for the Oregon Association of Rowers
masters in Eugene, Oregon.Yaz served as color commentator
for NBC’s telecasts of the Sydney and Athens Olympics.
* See pages 9 for limitations when using a HR monitor with an XL.
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