Ten years ago, Nielsen-Kellerman introduced its
first speed computer,
aptly named the
"PaceCoach." I was the cox for the U.S. women's
eight under head coach Hartmut Buschacher, and
NK generously sent us a unit to use for training. We
embraced it immediately. For the first time,
coxswains and rowers were able to see their 500m
splits instantaneously. The PaceCoach also gave
speed in meters per second, stroke rate, distance
traveled, and you could program the unit for timed
and distance pieces. Because the technology was
so new to the rowing world, USRowing asked me
to write an article for American Rowing magazine.
We named it, "Demystifying the Pace Coach”, and it
detailed how coaches and teams could truly use
the unit to optimize training.
Now, a decade later, NK continues to show why
they are the leaders in developing on-the-water
rowing feedback equipment. When they asked me
to test-drive the new Speed Coach XL and write a
piece on how to make the most of it, of course I
couldn't resist. A lot has changed since the
introduction of the PaceCoach-most significantly
the XL's ability to transmit the speed readings
from the in-shell unit to the coach's motorboat. No
longer does the coach have to rely on asking a cox
to shout out readings during a piece, or have to
wait until after the piece to find out the split
average from the rowers.
Install it and GO!
As soon as the XL wiring and impeller are installed
you can slide the XL unit onto its mount and
immediately start watching your splits. If you have
one in your coaching launch, go ahead and turn on
the "radio" feature and experience transmitting
your splits from "boat" to "coach" in real time from
as far as 400 meters away. Your coach will see
the
exact same data
you're seeing: splits, meters, time,
stroke rate, even heart rate if you're using the heart
rate monitor feature. Some rowers and teams will
be content with this and go no further. My advice:
Don't stop there!
The unit is so easy to use that all of us who test
drove it did so without receiving instructions. The
menu is virtually self-explanatory. A few things I'd
advise you to check out and take advantage of:
- Go ahead and name your unit something
"speedy," and plug in the "Group Name" & "Private
ID." This allows your coach to know which boat he
or she is monitoring, and also ensures that no one
else can intercept your readings.
- Notice that the "time of day" is displayed in the
lower right hand corner. If you're at a regatta, plug
in "regatta time." And it even has military time for
those international races. No worries about
getting to the starting line on time now!
Really Using the Features
Now that you've got all of this instantaneous
feedback, how do you use it? Odds are you bought
this unit because you're on a competitive team
and/or you want to truly monitor your training
program. That's exactly why we embraced the XL's
predecessors on the National Team. Here are a few
ways to truly use the SpeedCoach XL's information:
Steady State/Aerobic Base training:
Back in my
day, we would actively use the "pace" reading with
the goal of maintaining a certain split range for the
entire workout. I'll use some of these examples as
we monitored everything that we did. Our split
goal for 4 x 20 minutes at stroke rate 20 was 1:50-
1:52 (/500). With the XL, the heart rate feature is
very handy for this workout. A typical heart rate for
most of our rowers was 140-148. But if someone's
heart rate was soaring by the end of the workout,
we knew that they were either working too hard to
maintain the target, or maybe they were feeling
under the weather. Now with the XL, the coach can
monitor pace, distance traveled, elapsed time and
heart rate simultaneously and LIVE.*
Technique evaluation:
With instantaneous
feedback literally at the coach's fingertips
throughout the workout--the XL seriously
advances how a coach can implement technical
improvements. Now when a coach is giving the
crew instructions on things to change-like quicker
leg drive at the catch, unified body swing timing,
or even just cleaning up the finishes-s/he can see
how it affects the speed immediately. A really cool
thing to witness is how a technical improvement
by ONE person in an eight can often improve the
splits a couple of seconds.
Race Level:
The things you can do here are pretty
amazing. Because the unit is so versatile, you can
do racing pieces and interval work using meters,
strokes, and/or time. You can even combine all of
those measurements in one workout. For a race
prep workout of 4 x 500m, for example, I can
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
Training with the SpeedCoach XL
by Yaz Farooq
14
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 most pairs or doubles 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). In larger team boats, it is likely that heart rate
systems in adjacent seats will interfere with each other. (This includes having a rower wear a personal heart rate
monitor in a seat adjacent to a rower using an XL4.)
Batteries
The SpeedCoach XL uses a lithium-ion battery, similar to the one used in cell phones. These batteries are both
rechargeable and user-replaceable. To charge your XL, simply slide it into the charging station. The screen will
indicate that the unit is charging and what percent of the battery is charged. A dead battery requires 5 to 7 hours
to fully charge. It is not necessary to let the battery completely drain between charging - frequent charging will
not diminish the battery’s life.
Daily battery life is diminished faster with frequent backlight use, and when transmitting or receiving data.Typical
battery life from a full charge:
Unit
Backlight off
Backlight on
Coach Unit
16 hours
13 hours
Boat Unit
24 hours
18 hours
Radio off
92 hours
39 hours
The battery indicator can be used as a guide to estimate how much battery life remains on your SpeedCoach XL.
When the battery is fully charged, there are five bars comprised of 5 pixels each on the battery indicator.
Each pixel represents approximately the following amount of time:
Unit
Backlight off
Backlight on
Coach
1 pixel = 38 minutes
1 pixel = 31 minutes
Boat
1 pixel = 1 hour
1 pixel = 43 minutes
Radio off
1 pixel = 3.6 hours
1 pixel = 1.6 hours
The battery in the XL should last 3 to 5 years before it needs to be replaced (depending on use.) Replacement
batteries are user-installable. Contact NK to purchase a new battery.
When your battery is completely drained or replaced, or following a full system reset, the battery indication will
be estimated until the unit has been fully charged. The battery icon will be a solid battery rather than an outline
to indicate the estimate mode. When the battery has been fully charged, the battery indicator will be calculated
exactly again.
The memory and settings (except date and time) will be saved during a battery drain or replacement.
It is highly recommended that users DO NOT open the battery door unnecessarily. Once the battery door is open,
the Speedcoach is not waterproof.The battery door must be reinstalled (with the battery door's o-ring) for the unit
to be waterproof again. Instructions are supplied with replacement battery packs or online: www.nkhome.com.
Antenna
When attaching the antenna,
finger tighten only, no more than four full turns. Over-tightening may damage the
antenna.
Do not over-tighten!
The antenna may be removed simply by unscrewing it at its base. This plug is a water-tight connection, and the
XL’s waterproofness will not be diminished if it is used without an antenna attached. However, it is recommended
that you leave the antenna attached whenever possible, even if the radio function is turned off. This will ensure
that the plug stays dry and does not corrode. The carry pouch provided with your XL has a slot in the side
designed for use with the antenna attached to the unit. Simply slide the antenna through the slot first, then fit the
unit into the case and zip closed. Additionally, there is a loop in the pouch that the antenna can fit into when not
attached to the unit.
13
