Nielsen-Kellerman SpeedCoach XL1 User manual

NIELSEN-KELLERMAN
21 Creek Circle, Boothwyn, PA 19061 USA
web: www.nkhome.com
email: [email protected]
phone: [phone]
fax: [phone]
Code Version: H 1.12
Instruction Manual
for XL1 and XL2 Models
Please register your product at www.nkhome.com/register/
to ensure your full 2-year warranty.
Thank you for purchasing the SpeedCoach XL from NK! And congratulations for
being part of the 1% of the population who actually reads instruction manuals. If you
stick with it, you'll be rewarded with not only a comprehensive understanding of how
the XL works, but also with some training tips and tricks from Olympic coxswain and
rowing celebrity Yaz Farooq.
We're convinced that you'll find the XL to be the simplest SpeedCoach you've ever
used, but it's still a good idea to read the manual. The manual is divided into two
sections: Using the SpeedCoach XL,and Setup for the SpeedCoach XL.If you just want
to use the XL right out of the box, scan over the “Using” section and you’re off.When
you’re ready to really use the XL to it’s fullest potential, read over the “Setup” section
for information on the menus, memory and general product specifications. There is
also an index on the last page of the manual for quick reference.
As always,we have a full staff of people at NK ready to help out, so please call or email
with questions. You can also visit www.nkhome.com for additional product and
support information.
Table of Contents
Using the SpeedCoach XL . . . . . . . . . . . . . . . . . . . . . . . . . . 3 - 4
JustRowMode ............................. 3
WorkoutMode ............................. 4
Setup for the SpeedCoach XL . . . . . . . . . . . . . . . . . . . . . . . 4 - 9
MenuNavigation............................ 4
MainMenu................................ 4-5
Off.................................. 5
JustRow.............................. 5
Workout .............................. 6
DisplaySettings......................... 7
SystemSettings......................... 7
Calibration............................. 7-8
PCInterface............................ 8
About................................ 8
Factory Default Settings . . . . . . . . . . . . . . . . . . . . . . . 8
HeartRateSensor............................ 9
Batteries.................................. 9
WarrantyandService............................. 9
Training with the SpeedCoach XL by Yaz Farooq . . . . . . . . . . . 10 - 11
Index........................................ 12
2

Using the SpeedCoach XL
To turn the XL on,simply hold the button for 2 seconds. You will hear 3 beeps as the startup screen is displayed.
The two-second button hold avoids the unit being inadvertently turned on if bumped in your bag. The
SpeedCoach XL powers on in Just Row Mode.
The SpeedCoach XL is compatible with all SpeedCoach wiring harnesses and impellers. Simply slide the unit into
the docking station that is installed in your boat.
To turn the XL off, hold the button for 3 seconds.The XL will turn off after 17 minutes of inactivity.
Just Row Mode
Just Row Mode describes the most basic way to use the XL. It means you are rowing without running a
programmed workout.You will see measurements for each individual stroke, making it easy to track performance
through any session.
What you will see
in Just Row Mode: Screen Windows:
A: Speed or Pace
B: User Selected: time, average speed/pace, distance,
number of strokes
C: User Selected: time, average speed/pace, distance,
number of strokes
D: Stroke Rate
E: Heart Rate (XL2 only)
F: System Window - Battery Indicator and Time of day
Active Buttons:
Start/Stop
Window B Select
Window C Select
Main Menu
Window A displays either speed or pace (predicted split) for the previous stroke,and updates every stroke.To change
between speed and pace, see page 7.
Windows B & C display your choice of distance, time, stroke count, or average speed or pace.To cycle through these
measurements in Window B, press the button. To cycle through these measurements in Window C, press the
button.These windows can be changed at any time,and are cumulative measurements calculated from the last timer
reset. To start the timers, press the button and then begin rowing. The seat magnet passing over the sensor will
activate the timer.Press the button to stop the timer. The xSTOPx icon will indicate that the timers are not running.
To reset the timers (Windows B & C), hold down both the and buttons for one second. If you hold down the but-
tons while the timer is running,it will stop and reset.When the timers are reset,any previously stored data will remain
logged in the memory. Resetting the timers simply sets the cumulative information back to zero. When you begin
to record information after a reset, the date and time that you started recording will also be stored.
Window D displays the stroke rate for the previous stroke, and will update every stroke.
Window E displays heart rate if the heart rate sensor and chest strap are in use.The heart rate measurement will update
every pulse beat.In XL1 units, or if a chest strap or sensor is not in use it will be blank.
Window F displays the System information:battery life indicator and the time of day.
Just Row Memory stores information in segments called intervals whenever the timers are running.You can set your
storage interval to any: distance (eg. every 100 meters), time (eg. every 1 minute) or number of strokes (eg. every 10
strokes). For each interval, the XL will store: time, speed/pace, distance, number of strokes, and heart rate (XL2 only),
the date and time the session began, and the interval number (eg.#1 of 12).The factory default storage interval is 100
meters,and the Just Row memory bank can store 1500 memory points. With a memory bank this large,you can store
multiple rows in the memory for later review (depending on your storage interval).This information can be uploaded
to a computer using the optional SpeedCoach Interface.When you review the stored data, it is easy to identify inter-
vals since each is stored with the date and time it was rowed.To review Just Row Memory, see page 5 - 6.
A
BC
D
EF
3
Workout Mode
A workout is when the XL runs a series of pre-programmed intervals.
When running a
workout, you will see: Screen Windows:
A: Speed or Pace
B: Workout Interval (either distance, time or number of
strokes) - counts DOWN.“WO” indicates that a workout
is running.
C: User Selected: time, average speed/pace, distance,
number of strokes - counts UP.
D: Stroke Rate
E: Heart Rate (XL2 only)
F: System Window - Battery Indicator and Time of day
Active Buttons:
Start/Stop
Window C Select
Main Menu
The workout measurements will appear identical to Just Row mode, with the exception of Window B.This window
will always display the current interval counting down.At the end of each interval, the XL will beep three times to
indicate that it will begin counting down the next interval. In between windows B and C, a bar chart will indicate
the progress of the workout.
The XL can store 5 different workout programs with up to 20 intervals in each. Each interval within a workout can
be set for a specific distance, time or number of strokes (and you can mix these in a workout), and a workout can
also be set to repeat, or “LOOP”. These 5 workouts can be assigned names, and can easily be edited and saved.
Workout Memory can store up to 500 intervals. Cumulative or average measurements are stored for each interval.
For example, if you ran a workout that was 500 meters with 2 minutes rest, your first interval would correspond to
the 500 meter piece, then the interval point would correspond to the 2 minute piece. Memory will ONLY be stored
for each workout interval, and NOT according to the Just Row memory settings.
To edit Workout parameters,review the Workout Memory, and clear the Workout Memory, see page 6.
Menu Options & Setup
The SpeedCoach XL's menus are quite easy to navigate thanks to a large screen and context sensitive of buttons.
Additionally, there are "hints" on the screen that help indicate button functionality.
Menu Navigation:
Press the button to enter the Main Menu.
Press the and buttons to move the scroll bar up and down to
the desired menu item.
Press the button to select the highlighted menu item.
Press the button to exit the menu.
A
BC
D
EF
4

Changing Menu Options:
To change a menu setting, press the button to select the setting.
The highlight will indicate the setting or value that can be changed.
Press the and buttons to increase or decrease the value, or
to cycle through the setting options.
Press the button to exit the setting without making the changes,or...
Press the button to accept the value or setting.
The options in the Main Menu are:
Heading Functions
Off Turn the unit off
Just Row Review stored data, set up storage interval,reset timers, clear Just Row memory
Workout Run and edit workouts, review workout data, clear workout memory
Display Settings Set units of measure, speed mode, backlight and contrast settings
System Settings Set the stroke type,date, time, or perform a system reset
Calibration Enter the calibration number or run a calibration routine
PC Interface Upload information to a computer with the optional interface
About Display model and software number
OFF
Select to turn the unit off.You may also hold down the button for 3 seconds to turn the unit off.
Just Row
This menu sets up the Just Row memory bank and operation of the XL in Just Row mode, and also allows you to
review Just Row Memory.
Just Row Enter Just Row mode with timers as they were when last stopped.
Review Memory Review the 1500 data points stored in the Just Row memory
bank: the number of used and free data points will be
displayed for 2 seconds, followed by a performance screen with
the data from the first interval. (You can select to display
distance, time, number of strokes or average speed/split using
the and buttons.) See chart below for information on how
memory is stored in Just Row Mode.
Cycle through the stored intervals: use the and
buttons - you can go forwards or backwards.
Press the button to exit the memory review.
Reset Timers Reset the timers in Just Row mode.None of the stored data is erased.
Clear Memory Clear all stored data in the Just Row memory bank. ALL Just
Row data is erased.
Memory Type Set the storage interval type for the Just Row memory bank to
either: strokes, time or distance.
Memory Interval Set the length of the storage interval for the Just Row memory
bank to either: a number of strokes, an amount of time, or a
specific distance.
5
Indicates
Recall
Mode
Current
Memory
Point
Total
Memory
Points
Stored
Date & Time
the Session
Began
Interval data is stored differently in Just Row and Workout Modes:
Measurement Just Row Workout
Time Cumulative time since clear or reset Interval split time
Distance Cumulative time since clear or reset Total Interval distance
Rate Rate at end of Interval Rate at end of Interval
Stroke Count Cumulative count since clear or reset Stroke count for Interval
Speed/Pace Interval average Interval average
Avg Speed/Pace Cumulative average since clear or reset Cumulative Average for
all WO (from last clear)
Heart Rate Last reading in Interval Last reading in Interval
Workout
This menu edits and stores up to five workouts, reviews Workout Mode data stored in run workouts,and clears the
Workout Memory bank.
Run/Edit Workouts Select a workout to run or edit.
Editing Workouts Edit a workout by pressing the button: set the interval type
(distance, number of strokes or time), and then the interval duration. To
add rest to the workout, simply enter your rest as a separate interval.
(You will need to remember which intervals were work and which were
rest when reviewing the workout data.) Repeat a group of intervals by
selecting LOOP as the interval, then determine how many times you’d
like it to loop. (LOOP will repeat ALL intervals from the beginning,
including previous loops.) To end a workout, select END as the interval
type.You may also edit the name of the work out - simply scroll the
cursor to the workout title line and adjust.
Exit the Workout Edit Mode by pressing the button.
The XL stores 5 workouts with up to 20 intervals each.
Running Workouts Press the button to run the highlighted workout.
Review Memory The Workout Memory bank can store up to 500 data points across
all workouts.The number of used and free data points will be displayed
for 2 seconds, followed by a performance screen with the data from the
first interval. Use the and buttons to cycle through the intervals -
you can go forwards or backwards. You can select display of distance,
time, number of strokes or average speed/split using the and
buttons. See chart on page 8 for information on how memory is stored
in Workout Mode.
Press the button to exit the memory review.
Clear Memory Clear all stored data in the Workout memory bank. ALL Workout
data is erased.
6
Interval
Number
Interval
Type
Interval
Length
LOOP Indicates
Everything Above
This Line Will Repeat
Workout
Name
END of
Workout
Indicates
Recall
Mode
Current
Memory
Point
Total
Memory
Points
Stored
Date & Time
the Session
Began

8
Please note that calibration is boat and impeller location specific; i.e. each boat has a unique calibration number,
and if the impeller is moved,the unit needs to be recalibrated. If you are in a team situation where there are many
SpeedCoach units being used in many different boats, it is helpful to note the boat’s calibration number
somewhere on the boat - such as on the deck by the mounting dock - so rowers can make sure the display unit
they are using has the correct calibration number for the specific boat.
The XL uses the following formula to calculate the calibration value:
(Old Cal Value) (True Distance) = New Cal Value
Displayed Distance
For example, if the known rowed distance is 1 mile, but the display shows 0.92, the calibration value would be:
(1.00) (1.00) = 1.086
0.92
PC Interface
Initiates communication with a PC.The optional SpeedCoach Interface required.The SpeedCoach Communicator
software comes with the interface hardware, or can be downloaded for free from: www.nkhome.com.
About
Displays the model, and software version., ID and FCC information for the unit. US/FCC: KQLAC4490-100, CAN/IC:
2268C-AC4490.
The code version is also displayed on the splash screen when the unit is powered on. H 1.08 is the code version,
and Amer, Eur, Aus indicates the region that the radio is approved for use. (Amer - North America, Eur - Europe and
UK, Aus - Australia and New Zealand.) The XL 3/4 radio is not approved for use in any other countries.
WARNING: This device complies with Part 15 of the FCC Rules. Operation is subject to the following two
conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference
received, including interference that may cause undesired operation.
Factory Default Settings
All new XL units are shipped from NK with the following settings. Performing a full system reset will restore all
settings to these factory defaults.
Just Row Memory type: Distance
Mode: Memory interval: 100 m
Workouts: Workout 1: 4x (5’ on, 4’ off )
5min, 4min, Loop 4x
Workout 2: 2x 1000, 2x 500
1000m, 4min, 1000m, 4min, 500m, 3min, 500m
Workout 3: 2x (6x (30 st, 20 st)
30 strokes, 20 strokes, Loop 6x, 10min, Loop 2x
Workout 4: Pyramid (Time)
4min,3min,2min,1min,2min, 3min,4min,10min,Loop 2x
Workout 5: 4x (500 on, 1 off)
10strokes, 500m, 1min, Loop 4x
Display Units: m, m/s, /500m
Menu: Speed Mode: Pace
Backlight: Auto
Contrast: 11
System Stroke type: Seat
Settings: Date: 2006 Jul 01
Time: AM 12:00:00
Calibration: Cal value: 1.000
Cal Distance: 500
Window A: Speed
Window B: Distance
Window C: Time
Window D: Stroke Rate
Window E: Heart Rate (XL2), Blank (XL1)
Window F: Time,User ID, Battery Indicator
Memory: Just Row: 1500 data points
Workout: 500 data points
7
Display Settings
This menu adjusts the units of measure, the speed mode and display appearance.
Units Set to:
- Meters, meters per second, and /500 meter
- Miles, miles per hour, and /mile
- Kilometers, kilometers per second, and /kilometer
- Nautical miles, knots, and /nautical mile
NOTE:if the units of measure are changed,any previously stored data will not be recalculated for the new units of measure.
Speed Mode Choose either: Speed or Pace (predicted split)
Backlight Set to:
- ON (is always on)
- OFF (is always off)
- AUTO (illuminates automatically in low-light)
Contrast Adjust between: 0 and 30
System Settings
This menu contains various system settings.
Stroke Type Set to:
Seat: Calculates the stroke rate based on a seat magnet (rowing shells with a seat magnet).
Touch Pad: Calculates the stroke rate based on touching a touch pad. In this mode,
stroke rate is updated every 2 strokes.
Impeller: Calculates the stroke rate based on changes in boat. Speed measured by the
impeller (canoes and rowing shells with out a seat magnet).
Paddle: Calculates stroke rate based on a paddle switch (kayaks). In this mode, stroke rate
is updated every 2 strokes.
Date Set the current date.
Time Set the current time. Select 24 to set the clock with military time, or scroll through hours to
set AM/PM.
Full System Reset Select YES to initiate a full system reset.This will return ALL settings to the factory settings.
(See page 12 for the list of factory settings.) ALL memory is erased. NOTE: After performing a
System Reset, the battery indication will be estimated until the battery has been fully
charged. See page 9 for more on charging the battery.
Calibration
For maximum accuracy, your SpeedCoach should be calibrated to adjust for your boat’s unique impeller installation and
hull shape. (However, even if your unit is not properly calibrated, it will ALWAYS show immediate, relative changes in boat
speed and can be a very useful training tool.)
The SpeedCoach XL has integrated a Calibration Routine that simplifies calibration of the unit to a specific boat by
automatically calculating the appropriate calibration number after rowing some known distance.
To calibrate your unit, you may either enter a known calibration value, or run the calibration routine. When running the
calibration routine,the SpeedCoach XL will guide you through pieces of known land distance and automatically calculate
the appropriate calibration value.You need to have a marked rowable distance.Enter this distance into the“Cal Distance”
line in the Calibration Menu.Then select “Run Cal Routine”and follow the instructions on the screen. If you row on a body
of water with current or tide, the calibration routine will require you to row the piece twice - once upstream and once
downstream - so the current does not incorrectly affect your calibration number. Once properly calibrated, the measured
distance, speed and pace will always be correct, regardless of current or tide.

Heart Rate Sensor (XL2 Model Only)
In order to display heart rate on the SpeedCoach XL2 display unit, you must have a sensor attached the the unit and
mounted on your boat, and you must be wearing a chest strap. Most coded or non-coded chest straps will work with the
XL. To attach the sensor to the XL, simply insert the plug and twist. Then run the wire along the side of the boat, securing
it with the included cable ties inbetween the track and the gunwale.The ideal location to mount the sensor is on the side
of the boat, in line with the stroke rate sensor and oriented perpendicular to the stroke rate sensor. If the sensor is mount-
ed inbetween the tracks, the seat magnet can potentially cause inconsistent heart rate readings. Try to mount the sensor
so that the chest strap always remains within 3 feet of the sensor.
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 XL2.)
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.
The XL will power off when the charge is complete.
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.
Daily battery life is diminished faster with frequent backlight use. Each pixel represents approximately the following
amount of time:
Backlight off 92 hours 1 pixel = 3.6 hours
Backlight on 39 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 esti-
mated 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.
NK Rowing Electronics Warranty & Service
NK does not believe in "disposable electronics." We know our products don't lead a pampered life, and we design them
for years of performance in tough conditions. We guarantee every NK product to be free of defects in materials and
workmanship for a period of TWO YEARS from your date of purchase. We will repair or replace any defective product or
part when notified within the warranty period, and will return the product via domestic ground shipping at no charge.The
following issues do not result from a manufacturing defect and are not covered under this warranty: damage due to
improper use or neglect, including corrosion; impact damage; modifications or attempted repairs by someone other than
an authorized NK repair agent; normal wear and tear; failed batteries. Please register your product at
www.nkhome.comto ensure your full 2years of warranty!
NK wants you to be an NK customer for life, so we take care of you even beyond the terms of the normal product
warranty with our Customer Care Program. Trade-in any NK display unit, no matter the age or condition, and receive a
generous discount on the replacement product.
9
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 XL3 and XL4'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. 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.(XL3 or 4 models)
- 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 XL2, you can
monitor pace, distance traveled, elapsed time and
heart rate simultaneously.*
Technique evaluation: With instantaneous
feedback literally at your fingertips throughout
the workout--the XL seriously advances how you
can implement technical improvements. Now
when you try different technical changes - like
quicker leg drive at the catch, unified body swing
timing, or even just cleaning up the finishes - you
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
Training with the SpeedCoach XL
by Yaz Farooq
10

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
Our Knowledge Center has answers to many common questions, along with tips and
tricks for using NK products. It’s available 24-7 at:
www.nkhome.com/knowledgecenter/
For email assistance with the installation or operation of your NK product, write:
[e-mail].
For help with an apparent malfunction, or to arrange or inquire about a repair, write:
[email protected].
Or call 800.784.4221 (610.447.1555 outside the USA), Monday through Friday,
9:00 - 5:00 EST.
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
Need Help?
Please register your product at www.nkhome.com/register/
to ensure your full 2-year warranty.
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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