Steady State Podcast

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E17 - Xeno Müller: Rage and Resilience

Sat, 29 Aug 2026 07:30:00 -0400

It started with blasting tennis balls past the baseline and wanting to make frothy puddles from his single. And then a 12-year old Xeno Muller began to learn to focus his strength, passion, and rage. It led him to an undefeated college career at Brown, three Olympic appearances (including two medals), and more than 25 years dedicated to coaching rowers to find better technique, and more speed, on the erg.

When we sat down with Xeno, we expected to hear good stories, and insightful opinions. We didn’t realize just how deep the emotions would go.

GUEST
Xeno Müller
elite-rowing-coach.com
FB: /Xenorowingcoach
IG: @online_elite_rowing_coach

QUICK LOOK

00:00 - Introduction
01:58 - Rowing Week on a scale of 1-10
03:07 - The Huddle
4:19 - Hot Seat Q&A
13:33 - It was a snowy morning when 12-year-old Xeno Müller first got into a boat on the Seine River in Fontainebleau, France
16:06 - At 16, Xeno’s life changed forever the day he met Swiss National Team coach Harry Mahon
20:10 - Coaching his Mom to a hammer win at C.R.A.S.H.-B. Sprints in 1992
22:48 - Leaving an undefeated Brown University crew to pursue Olympic gold in the 1x
25:16 - Mom sees him win at the 1996 Olympics
29:31 - Starting an indoor rowing studio in 2003 to support his family
33:26 - What we’re getting wrong on the erg
35:06 - “Ergs can float”
37:11 - Xeno’s evolving understanding of rowing
39:55 - On the growth of the sport of indoor rowing
41:02 - “The flat water rowing world is a bunch of anal retentive people who think they know it all…and that’s the limiting factor to the growth of the sport.” Plus why beach sprint and open water rowing could create a bridge
43:42 - The perfect stroke and Xeno describes his own “unbelievably fast” 1994 World Cup race in France
47:54 - Advice for Xeno’s younger self
49:25 - Steady State Network news and notes

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To see photos of Xeno and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E16: Love your club. Row somewhere else. Tell a new story.

Sat, 15 Aug 2026 14:26:20 -0400

Explore why some of our best rowing experiences happen beyond our boathouses—and why seeking out new boats, waters, people, and challenges doesn’t have to mean leaving your club behind.

We share some of our own adventures outside the usual club routine, then talk with Rachel Egner, Jenny Withycombe, and Steve Littlepage about preparing for an independent row around Vashon Island, WA, on August 16. Because sometimes, keeping your love of rowing alive means getting out of your usual lane.

GUESTS

Rachel Egner
Member: Pocock Rowing Center, Allies with Oars, RowFi

Steve Littlepage
Member: Mount Baker Rowing and Renton Rowing Club
Treasurer: Seize the Oar Foundation

Jenny Withycombe
Women’s Captain: Willamette Rowing Club
Chair: USRowing’s Inclusion Community Impact Committee

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Introduction

01:06 - Welcome

01:55 - The Huddle

04:15 - Hot Seat Q&A

11:50- Thais's introduction to indoor rowing in the mid-00s and how coming to understand the data on the monitor gave her a purpose

13:39 - The organic development and growth of the ErgZone app

22:39 - Thoughts on the growth of indoor rowing since 2020

25:28 - Inclusion, accessibility

29:59 - Partnerships, being a woman in the tech space, and being female entrepreneurs

35:53 - Taking a cautious approach to AI

39:50 - Steady State Network news and notes

To see photos of Rachel, Steve, and Jenny, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E15: Special Episode - Liv Carlson Takes the Mic

Sat, 18 Jul 2026 07:30:00 -0400

When Vashon Island Rowing Club junior rower Liv Carlson was asked to interview someone they admire for a school project, they chose Steady State Podcast co-host Tara Morgan. The result? A thoughtful, wide-ranging 10-minute conversation that traces Tara's rowing journey—from learning to row in Tennessee, to rediscovering the sport as an adult in Seattle, founding Seize The Oar, and the coaches who shaped the way she now mentors others. The episode opens with a special introduction from Tara and fellow Steady State Podcast co-host Rachel Freedman, setting the stage for this unique role reversal—where a young rower asks the questions and a lifelong rower shares the lessons. Click the link to listen or find Steady State Podcast anywhere you get podcasts.

INTERVIEWER: Liv Carlson, Vashon Island Rowing Club juniors crew

GUEST: Tara Morgan, Vashon Island Rowing Club & Co-Host, Steady State Podcast

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Podcast intro

05:01 - Tara’s intro to rowing as a high school kid in Tennessee, and reintroduction as an adult in Seattle

8:55 - The impact of Tara’s coaches on her own coaching style

10:14 - The spark that lead to Tara founding Seize the Oar

12:53 - Steady State Podcast

14:40 - Steady State Network news and notes

To see photos of Liv and Tara, and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E14: Getting Into the ErgZone with Thais Camilo

Sat, 04 Jul 2026 07:00:00 -0400

Like millions of CrossFit athletes, Thais Camilo thought of the indoor rower as just one stop in a workout: hammer through a fast 500 meters, then move on to the next movement.

Everything changed when her husband, Gabriel, became interested in structured indoor rowing training. Together, the two software engineers built what would become ErgZone – a feature-rich app that replaces tedious monitor programming with Bluetooth syncing, delivers real-time performance data, automatically verifies Concept2 Logbook workouts, and connects athletes through a thriving online community.

On this episode, Thais shares the organic growth story behind ErgZone, reflects on the challenges and opportunities of being a female entrepreneur at the intersection of sport and technology, and explains why she's taking a thoughtful, cautious approach to AI as the next generation of fitness tools takes shape.

GUEST:
Thais Camilo, CEO & Co-Founder, ErgZone
IG: @ergzone

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK:

00:00 - Introduction

01:06 - Welcome

01:55 - The Huddle

04:15 - Hot Seat Q&A

11:50- Thais's introduction to indoor rowing in the mid-00s and how coming to understand the data on the monitor gave her a purpose

13:39 - The organic development and growth of the ErgZone app

22:39 - Thoughts on the growth of indoor rowing since 2020

25:28 - Inclusion, accessibility

29:59 - Partnerships, being a woman in the tech space, and being female entrepreneurs

35:53 - Taking a cautious approach to AI

39:50 - Steady State Network news and notes

To see photos of Thais and Gabriel, and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E13: Jimmy Germano’s Coxswain Clinic

Sat, 20 Jun 2026 07:00:00 -0400

Jimmy Germano coxed the U.S. Jr. M8+ to gold at the World Rowing Junior Championships in 2005, but he swears it was sheer luck – being in the right place at the right time with a great crew and a “fake it ‘til you make it” attitude.

More than 20 years later, motivated to help others hone their coxing skills, you can find Jimmy pondering coxing and life on his Instagram account @coxswain_clinic. So of course we invited him to talk Coxing 101, coaching coxswains, the cox/8/7 relationship, finding your coxing voice, and a whole lot more.

GUESTS:

Jimmy Germano
IG: @coxswain_clinic

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction
02:08 - Rowing Week on a scale of 1-10: 5
03:10 - The Huddle
05:22 - The Hot Seat Q&A
10:05 - Jimmy learned to row as a teenager in Viking Rowing Club’s “Chicken Dippers” LTR
15:52 - From being bullied to being a leader, and working past imposter syndrome
20:26 - Impressing the Junior National Team coaches with a cobbled-together coxing video
25:14 - Learning to cox from other coxswains, and the challenge of coaching coxswains
30:49 - The philosophy behind Jimmy's favorite coxing call: “Earn a Power 10”
33:05 - @coxswain_clinic on IG
37:21 - What, when, and how to convey information
39:07 - Advice for new masters coxswains: listen and prioritize safety
47:20 - The relationship between stern pair and cox
50:00 - Bow seat is the most difficult to row
52:35 - The perfect stroke, from the coxswain’s perspective
56:51 - Jimmy’s coxing personality: quiet confidence
1:00:13 - Steady State Network news and notes

To see photos of Jimmy, and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E12 - Jak Kazmarek: The Comeback Before the Crossing

Sat, 06 Jun 2026 09:17:51 -0400

Long before Jak Kazmarek joined Team Moar Than Us for the World’s Toughest Row Pacific, there was a moment when survival – not ocean rowing – was the goal. They made the phone call home: “The doctors don’t think I’m going to make it. You need to be on the next plane.”

Years of surgeries and recovery followed as Jak battled diverticulitis, a debilitating disease of the colon. And step by step, they rebuilt their life: from a wheelchair to an erg, from Learn to Row to the Head of the Charles. Now, Jak is taking on an extraordinary adventure – rowing more than 2,800 miles across the Pacific Ocean from Monterey, California, to Kauaʻi, Hawaiʻi.

Record-holding trio Oar the Rainbow (S6E10), from the 2025 World’s Toughest Row Pacific, join the conversation to share the realities of rowing through darkness in the middle of the ocean, the clarity that comes from a singular focus, and what it means to return to shore forever changed.

GUESTS:

Jak Kazmarek | Team More Than Us, World’s Toughest Row Pacific 2026
IG: @jakhammer510 / @MoarThanUS
moarthanus.org

Team Oar the Rainbow | World’s Toughest Row Pacific 2025
Courtney Farber - IG: @courtneyfarbercpt
Julie Warren - IG: @awildjolie
Taylan Stulting - IG: @thetranstraveller

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction
01:48 - The Huddle
03:19 - The Hot Seat
08:07 - Jak’s rowing origin story began by using the erg for rehabilitation
14:18 - From novice to ocean rowing in just six years
15:58 - Team Moar Than Us
18:30 - Welcome Team Oar the Rainbow
19:20 - Checking in with Oar the Rainbow one year later - physical and mental health
28:29 - Jak’s Question #1 for OtR: The benefit of bringing flatwater experience and knowledge of mechanics to the ocean
32:54 - Courtney - Don’t chase perfection and be flexible
35:39 - Jak’s Question #2 for OtR: The most unexpected things that happened during the crossing
38:33 - What to bring, what not to bring
40:37 - Jak’s Question #3 for OtR: So, would any of them row another ocean race?
41:11 - Jak’s Question #4 for OtR: Getting through the difficult times
43:31 - Post-OtR chatter
44:42 - The charities Moar Than Us is supporting
48:34 - Steady State Network news and notes

To see photos of Jak and Oar the Rainbow, and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E11: Performance and Longevity with Naturopath Megan Roark

Sat, 23 May 2026 07:00:00 -0400

When Megan Roark first learned to row at 12 years old, she couldn’t have known the sport would one day shape not only her athletic identity, but her approach to medicine. Years later, through her training and practice as a naturopathic doctor, Megan has come to appreciate rowing not just for its physical demands, but for its meditative qualities, too.

But rowers are famously stubborn: pushing through pain, skipping recovery work, showing up to early practices under-fueled and dehydrated. In this episode, Megan shares a holistic approach to caring for the athlete as a whole for long-term health and performance. We talk about habits for deeper sleep, nutrition and hydration, building a strong “therapeutic alliance” with your doctor, and yes — even why showering matters more than we realize.

GUEST:
Megan Roark, ND
IG: @naturally_meg_med

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction
03:34 - Welcome and Megan’s rowing week on a scale of 1-10: hitting the erg in CrossFit workouts and seeing stamina and muscle mass improvements
07:00 - The Huddle
09:06 - The Hot Seat
12:49 - Rowing origin story: at 12, followed her brother into rowing, which reconnected her to the water after her dad died
15:39 - Teenage body awareness, finding nuance of body mechanics, and how a back injury led to a college minor in exercise science
21:20 - From “stumbling upon” naturopathic medicine to working to create a two-sided “therapeutic alliance” with her patients
26:08 - Rachel falls in love with Megan’s approach and Tara talks about the reality of being a practicing naturopathic medicine patient
32:28 - The connections between stress, performance, sleep, hormones, recovery
33:57 - Performance optimization vs longevity: making adjustments post-injury and working within the mobility abilities of your crew
35:03 - The importance of deep sleep as a “reset button” for our brains and muscles
38:50 - Habits for better sleep
41:30 - Pre- and post-practice nutrition guidelines
46:03 - The surprising reason you should shower in the first hour after a workout
47:50 - Megan’s philosophy on health, wellness, and being active in community
49:37 - Steady State Network news and notes

To see photos of Megan, and to get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E10 - Ruben Rapi: Use These Four Ways to Grow Your Club

Sat, 09 May 2026 07:00:00 -0400

Rowing has a way of getting into your system and shaping everything that comes after. For Ruben Rapi, that started when he was seven years old in Greece, and led him all the way to the U23 Swedish National Team.

But it was stepping away from elite competition that gave Ruben a new perspective on rowing. Not just as a sport, but as a community that, in many places, is struggling to grow or adapt.

Today, Ruben and his brother Ahmet – also a former Swedish National Team member – are working with clubs around the world to strengthen the foundations that help them thrive. This conversation goes beyond performance. It’s about what rowing clubs actually need to succeed—and how small, intentional shifts can make a big difference.

GUEST:
Ruben Rapi | Co-Founder, Grow Your Club
IG: @rubenrapi / @grow.your.club
growyourclub.com

This episode was made possible in part by RowSource and our Supporters.

QUICK LOOK

00:00 - Introduction
01:56 - Ruben’s rowing week on a scale of 1-10: 6 - filming marketing ads in his 1x
02:31 - The Huddle
03:06 - The Hot Seat
04:36 - Ruben’s rowing origin story: At age 7, followed his 9-year-old brother Ahmet into the Ionnina Rowing Club to keep busy
13:37 - Being competitively motivated from the start led to a spot on the U23 Swedish National Team
17:22 - The challenge of volunteer-run clubs: presenting/offering good services
18:57 - Four basic core elements your club needs to have in place to thrive
20:51 - Four ways to bring more rowers into your club; and considering how your club operates
30:45 - Test case: Indianapolis Rowing Club partnered with Grow Your Club for a 120-person LTR in place of multiple smaller LTRs
34:30 - No matter your club size, create an environment that coaches and rowers want to be a part of beginning with preparation, execution, and then conversion.
40:33 - Badly run beginner programs are a waste of time
41:51 - The importance of well-planned and implemented communications
43:34 - Ruben and Ahmet’s “why”
45:37 - Steady State Network news and notes

To see photos of Ruben and his brother Ahmet, and get links to the people, organizations, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E9: Martin Helseth on Filthy Fjords and the Future of Stewardship

Sat, 25 Apr 2026 07:00:00 -0400

Martin Helseth has always been drawn to the water. As a kid in Norway, he spent as much time beneath the surface as he did on it—free diving from a boat his father built, discovering a sense of calm and freedom below. Not long after, he found that same feeling in a rowing shell, first picking up the sport at age 10.

Through persistence and a deep connection to the water, he rose through the Norwegian system to become a two-time Olympian, competing in both Tokyo and Paris.

All the while, free diving remained a constant. In Norway’s fjords and lakes, it became more than just an escape—it became a lens. What he saw below the surface was changing. Pollution and marine debris were becoming impossible to ignore.

What started as solo cleanups in his spare time grew into something much bigger. Martin began mobilizing his local community, then the rowing world, turning his personal mission into a collective effort. In 2024, he was named a World Rowing Healthy Waters Alliance Ambassador.

Now, in partnership with organizations like World Rowing, and the World Wildlife Fund, along with rowing clubs around the globe, Martin is helping lead a movement—one that connects athletes, waterways, and stewardship, and pushes the sport toward a more active role in protecting the environments it depends on.

GUEST:
Martin Helseth | Founder, Rewild Norway • CEO, Marea Oslo
World Rowing Healthy Waters Alliance Ambassador
IG: @martinhelseth / @rewildnorway / @mareaoslo / @nordic_endeavor_2026

This episode was made possible in part by RowSource and YOU our Supporters.

QUICK LOOK

00:00 - Introduction
00:57 - Rachel and Tara reflect on using computers at the turn of the century
04:54 - Welcome and Steve’s rowing week on a scale of 1-10: 10 (business) / 0 (no rowing)
05:30 - The Huddle
07:18 - The Hot Seat
08:48 - Steve’s rowing origin story began as a freshman at Ohio State University looking for something to be a part of
11:24 - Volunteer coaching the club novice program at Ohio State started with sports physiology and sports psychology books, USRowing certs, and coaching mentors
14:12 - RegattaCentral was a planned leap of faith in 1999’s nascent Internet landscape
22:05 - Row2k’s 1997 launch, Active.com, Y2K, 9/11
25:19 - “I have and had a vision where to take the business.” Deep in the trenches of building the business, 27-year-old lines of code, and considering the “human factor” in pushing out updates
32:02 - Integrating AI to analyze data and see trends
33:14 - The big question everyone asks: “Where are the results?!" - When it comes to results, RegattaCentral partners with timing providers
35:43 - Tara’s “thank you” to RegattaCentral
37:20 - Nearly 30 years on, RegattaCentral remains aligned with Steve’s original vision, and works around unforeseen tech, cybersecurity, and compliance
39:00 - At the heart of RegattaCentral is the team
40:14 - Steady State Network news and notes

To see photos of Martin, and get links to the people, organizations, and events mentioned in this episode, check out the show notes on our website.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E8: Crews, Code, and the Rise of RegattaCentral

Sat, 11 Apr 2026 07:00:00 -0400

Before RegattaCentral became the go-to platform for regatta registration, it was just an idea sparked by an Ohio State alum and rowing coach who saw a better way. We talk with founder and president Steve Lopez about his lightbulb moment in 1999 that brought rowing and early internet technology together, and how his idea quietly reshaped regatta registration, data, and analytics. From fax machines, FedEx envelopes, and modems, to mobile-first design and data-driven insights, we trace the evolution of RegattaCentral from scrappy minimal viable product to an essential tool used by the global rowing community.

QUICK LOOK

To see photos of Steve, and get links to the people, programs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E7 - Cillian Mullen: “There's Always Gonna’ Be a Way”

Sat, 28 Mar 2026 07:00:00 -0400

In 2021, then high school junior Cillian Mullen was at a pivotal moment — navigating his identity, the college recruitment process, and transgender athlete policies. Five years later, his journey has taken him to the U19 and U23 national teams, twice each, and the University of Washington. We catch up with Cillian to explore what’s changed, what hasn’t, and how he’s continuing to carve out his place in rowing.

QUICK LOOK

00:00 - Introduction
03:08 - Welcome and rowing week on a scale of 1-10: 7 (2k test and then a cold)
05:07 - The Huddle
05:52 - The Hot Seat
08:41 - Rowing origin story: Mom was a former college rower who said “go try it.”
10:14 - Getting back into the college recruiting pool senior year
12:08 - Knowing he belonged
13:41 - High school to college transition: learning to take care of his body, rowing at UW/Seattle aka Rowtown USA
17:53 - Strong in his identity, following the NCAA transgender rules, and fitting into women’s programs
20:16 - Tough conversations with – and the support of – coaches and teammates
24:56 - Leaving a legacy at UW: not just the first trans rower, but a boathouse community builder
27:08 - What the public conversation gets wrong about trans athletes
34:32 - Learning that to “really fill his cup” life can’t be 24/7 rowing
38:31 - Advice for young trans rowers
40:44 - Next up: trialing for the US U23 1x again this summer
41:46 - Steady State Network news and notes

To see photos of Cillian, and get links to the people, policies, programs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E6 - Club Spotlight: Ann Arbor Rowing Club

Sat, 14 Mar 2026 07:00:00 -0400

Head to Michigan for our semi-regular club spotlight series to get to know Ann Arbor Rowing Club. We talk with masters rower Francine McBride about being a rower Mom, and the early days of the club in the 1980s; fundraising and marketing chair Andrea Danz about setting the groundwork for effective fundraising; and Coach Mary Giacobbe who tells us how AARC balances novices and experienced rowers along two tracks in one practice session.

QUICK LOOK

00:00 - Introduction
01:50 - Welcome and rowing week on a scale of 1-10
02:43 - The Huddle
04:02 - The Hot Seat
07:55 - Rowing origin stories
11:41 - Francine: rower and rower mom
13:47 - Coach Mary on adults learning together
15:15 - Andrea’s rowing pitch
16:43 - Rowing on the Huron River
18:24 - AARC origin story
21:16 - The AARC boathouse and leadership in the rowing community
23:45 - When you fundraise for a new dock, and then it gets destroyed by a fireworks accident…
28:02 - Andrea’s grant-writing and branding toolkits
32:13 - AARC programs: balancing novices and experienced rowers; providing opportunity for adaptive athletes
43:16 - Hosting Michigan Club Invitational and supplying volunteers for RowFest
46:54 - Steady State Network news and notes

To see photos of Francine, Mary, and Andrea, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E5 - Leadership on the Lake: Matt Knifton and Texas Rowing Center

Sat, 28 Feb 2026 07:00:00 -0500

Mention Texas and you might picture the Wild West — flat, dusty highways, and tumbleweeds rolling by. But head to Austin, tucked into the Hill Country, and you’ll find something different.

Right in the heart of the city flows Lady Bird Lake, a stretch of the Colorado River that has become a daily gathering place for runners, paddlers, and rowers alike. On its banks sits a true Austin institution: Texas Rowing Center.

For owner Matt Knifton, this place isn’t just a business, it’s where his story unfolded. His ties to the lake reach back to the 1980s, and over the decades he’s become not just an owner, but a steward — someone who has quietly shaped the culture of rowing in Austin, protected access to the water, and ensured that this shoreline remains a starting line for generations to come.

In this conversation, we also explore how Matt is thinking about the future — and what thoughtful, sustainable growth looks like for a place so deeply rooted in community.

QUICK LOOK

00:00 - Intro
02:12 - Welcome and Matt’s rowing week on a scale of 1-10: 6 (great weather!)
03:25 - The Huddle
04:35 - The Hot Seat
6:00 - Matt's rowing origin story started at the University of Texas
10:47 - How the University of Texas women’s program got its start in Austin in the 1980s
11:30 - Matt’s daughter Kate Knifton, an Olympic rower, only agreed to learn to row after seeing tall boys at Texas Rowing Center
14:38 - How Matt came to be the sole owner of Texas Rowing Center
17:01 - TRC member and rowing evangelist Napoleon Griffin
19:08 - The growth of rowing in Texas: Austin, Texas Hill Country, Lady Bird Lake, and the University of Texas
23:48 - The synergy between competitive rowers and weekend SUPers at TRC
25:11 - Aha moments running TRC
27:25 - Daniel Velazquez: TRC’s famous greater
30:22 - The “boathouse welcome mat” concept and TRC’s commitment to inclusion and accessibility
36:20 - Rowing! Come try it!
39:06 - The vision: Make Austin a center of rowing in the United States. Mission accomplished.
40:47 - For Matt, rowing on Lady Bird Lake is rewarding
43:14 - Steady State Network news and notes

To see photos of Matt, Katie, and Daniel, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E4 - Katie Weber: Reclaiming the Athlete Within

Sat, 14 Feb 2026 07:00:00 -0500

Katie Weber was at home on the soccer field and basketball court. But after a brain cancer diagnosis and multiple surgeries left her balance impaired, the athletic identity she’d always known felt suddenly out of reach.

For years, she searched for a way back.

That path led her to Seattle-based organization Seize the Oar, and to a sport that rewards patience, persistence, and the willingness to keep learning. Rowing didn’t just give Katie a new challenge; it gave her a way to rebuild confidence and independence, and redefine what competition could look like.

Through it all, her husband – Will Bull – has been in her corner as a steady supporter, gym buddy, race-day cheerleader, and self-proclaimed number one fan.

Today, we talk with Katie and Will about resilience, partnership, and what it means to navigate sport — and life — side by side.

If rowing has helped you reconnect with a part of yourself that you'd been missing, this episode's for you.

Katie has partial facial paralysis which does affect her speech. We encourage you to follow along with the episode transcript available below.

QUICK LOOK

00:00 - Intro
02:23 - Katie’s rowing week on a scale of 1-10: amazing
04:51 - The Huddle
09:44 - The Hot Seat
11:54 - Finding Seize the Oar: seeking an athletic and competitive outlet after multiple brain surgeries impacted her balance and stability
13:53 - Medulloblastoma diagnosis, chemo, radiation, a bleak outlook, and living long into unchartered waters
17:07 - Katie refuses to be defined by her disease
19:11 - Getting hooked on rowing, after growing up playing soccer and basketball
22:32 - Feeling in control at NW Ergomania
25:30 - Rowing’s tremendous impact on Katie’s physical and mental health
28:42 - How rowing has changed Katie and Will’s relationship
30:08 - A message for others dealing with tough health issues who are seeking an outlet
32:11 - Looking forward to more time on the water with Seize the Oar at its new location, Greenlake Boathouse
33:25 - Tara reflects on founding Seize the Oar
40:53 - Steady State Network news and notes

To see photos of Katie and Will, and get links to their socials plus the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E3 - "Quit Last" Says Marnie McBean

Sat, 31 Jan 2026 07:00:00 -0500

Three-time Olympic gold medallist Marnie McBean is one of the most decorated Canadian rowers of all time, and a driving force in our sport’s history. She’s been a mentor and leader for generations of athletes and now she’s also serving her country as a Senator in the Canadian Parliament, bringing that same curiosity, leadership, and commitment to service to national issues.

Get ready to hear about her early experiences testing on the gjessing erg, what rowing taught her about growth and resilience, and how those lessons shape the work she’s doing now to support Canadian citizens on and off the water.

QUICK LOOK

00:00 - Intro
01:45 - Rowing Week scale of 1-10: amazing
04:55 - The Huddle
06:13 - Hot Seat Q&A
09:03 - Rowing origin story
13:00 - Advice for young athletes: don’t worry about fear and doubt
13:52 - Before rowing, Marnie was athletic but didn't know there were avenues to be ambitious in sport
15:20 - Making the junior national team by “being fast but looking bad”
19:58 - Rowing with 2x partner Kathleen Heddle felt like an “arranged marriage” until they learned to pay attention to each other
26:04 - Rowing with legendary Olympic coxswain Leslie Thompson Willie was all about preparation, listening, and trust
30:10 - Life lessons from rowing: you can recover from a bad stroke; “Can I/Will I” moments
34:20 - Empowering young rowers to work hard and “quit last”
37:02 - Serving Canada as a Senator
42:32 - Speaking up and speaking out against policies that negatively affect participation in sport
45:09 - The perfect stroke
46:42 - Steady State Network news and notes

To see photos of Marnie, and get links to her socials plus the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E2 - Coach Nicki Plucinksi: "First, Do What’s Hard"

Sat, 17 Jan 2026 07:00:00 -0500

Nicki Plucinski discovered rowing as a teenager in Victoria, Australia. Though “woefully uninformed” going into her first 2k race, Nicki’s effort caught her coach’s attention and that day left a lasting impression. Nearly 30 years later, Nicki has turned that early experience into a mission. She founded Ratio Theory Rowing to give athletes the attention, direction, and information they need to succeed. In this conversation, we explore the rowing lessons that carry into everyday life, the work ethic and mindset behind her coaching, the science that drives her approach, and why self-care is a non-negotiable part of long-term success.

QUICK LOOK

01:04 - Rowing Week on a scale of 1-10: 7 (back on the water after a long hiatus!)
02:15 - The Huddle
05:11 - Hot Seat Q&A
08:46 - Nicki doesn’t remember making a decision to row as a teen, but next thing she knew she was selected for camp
13:04 - Growing up in a sport household
15:25 - Rowing lessons that have carried over into our everyday lives
24:33 - transition to coaching
27:49 - the work ethic, mentality, and science behind her coaching success
33:22 - Ratio Theory Rowing designed to support athletes in big clubs who aren’t getting the coaching or structure they want to reach their goals
36:30 - the importance of self-care: rest, nutrition, time-management, core strength, mobility, warmdowns
48:27 - Nicki’s description of the perfect stroke
49:11 - Steady State Network news and notes

To see photos of Nicki, and get links to her socials plus the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S7E1: Rowfluencers: Expanding the Reach and Impact of Rowing

Sat, 03 Jan 2026 07:00:00 -0500

Maurice Scott has been on a personal mission to be a face of positive change in the world of rowing. From beginning with zero Instagram followers, to the 2025 launch of Rowfluencers – what he calls the "#1 Rowing Talent & NIL marketing agency in the World" – Maurice has sought to uplift the sport as a whole. He's dedicated to expanding the reach and impact of rowing through innovative marketing approaches.

Rowing is the ultimate team sport, but NGOs often overlook the stories of individual athletes. Taking a piece of the playbook from professional sports like Major League Baseball and Formula 1, Rowfluencers seeks to take the power of individual storytelling and amplify it.

From the first wave of Rowfluencers, Dani Hansen also joins the conversation, sharing her unique perspective as the most decorated Paralympic rower, and Hydrow on screen athlete.

QUICK LOOK

00:00 - Season 7 kickoff!
02:33 - Considering the pro sports sponsorship playbook; recognition in the sport of rowing
06:44 - Welcome and Rowing Week scale of 1-10
10:19 - The Huddle: Maurice, then Dani
13:12 - Hot Seat Q&A
15:05 - Rowing Origin Stories
19:40 - How Maruice and Dani met
22:00 - Dani’s role at Rowfluencers
22:55 - Maurice’s community support as a police officer and as founder of Rowfluencers
27:10 - The snowball effect of sponsorship deals for Maurice
28:33 - Establishing Rowfluencers to give back to other athletes
32:20 - What’s happening in the rowing world that makes a case for rowers deserving better visibility?
36:56 - How rowing industry influencers are shaping rowing: For Dani, free speed can be found in having fun
42:42 - Key for the first wave of Rowfluencers: proud and passionate
48:04 - Advice for young rowers
49:52 - Steady State Network news and notes

To see photos of Maurice and Dani, and get links to their socials plus the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by RowSource and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

CONNECT:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E22: Grumpy Ribs and Twingy Backs with Physical therapist Lisa Lowe

Sat, 15 Nov 2025 07:00:00 -0500

We first met physical therapist Lisa Lowe in fall 2020 when she applied for and received one of our changemaker scholarships that allowed her to attend a US rowing conference. We checked in with her a year and a half later for a season three episode to talk about Lisa's experience with rehab following a car accident.

Today, Lisa is a sought after rowing specialist physical therapist near Boston, and guest author for Science of Rowing. She recently created a course called Keys to Working with Rowers, which is designed to help athletic trainers, strength coaches, physical therapists, and other rehabilitation professionals gain a background knowledge of rowing so that they can be confident in their support of rowers.

In this chat with Lisa, we'll talk high school growing pains, collegiate over training, grumpy ribs and twingy backs, knowing when to take a break, and the importance of having a care team that understands the fundamental movement patterns of the sport you love.

S6E21 - Lasting Legacy: 60 Years of The Head Of The Charles Regatta

Wed, 15 Oct 2025 15:08:03 -0400

In 2025, the Head of the Charles regatta celebrates 60 years - so we thought it was a perfect opportunity to reflect and look ahead at this event that brings together thousands of rowers and fans to the shores of the Charles River in Boston. We’re incredibly honored to talk with D’Arcy MacMahon, one of three original founders of the regatta AND Fred Schoch, whose tenure as regatta executive director stretched 33 years. We’ve paired these two legends together to explore the vision of the founders and the stewardship of that vision over the last six decades.

QUICK LOOK

00:00 - Episode intro and welcome
03:53 - Rowing Week
05:41 - The Huddle
08:22 - Hot Seat Q&A
13:24 - D’Arcy’s fun childhood racing at CBC was the inspiration for HOCR
16:44 - Fred’s youth was dominated by time at the Princeton boathouse where his Dad was coach
19:22 - D’Arcy and Fred are no strangers to racing at HOCR
22:46 - The true life (and death) story of a made up man: Charles Attager
25:14 - D’Arcy is dumbfounded by the longevity and growth of HOCR
30:23 - On carrying the legacy forward
32:30 - Setting the course in 1965 with D’Arcy’s mom’s bike odometer
36:36 - Volunteer spirit of service (starts with a great t-shirt)
39:12 - Support from the MDC, Massachusetts, and corporate sponsors
42:18 - Getting results: taking a cue from golf’s leaderboards
43:39 - HOCR and the community
45:40 - Growing the international field, and considering travel logistics for all crews
50:38 - Best place to watch the races
52:05 - Head of the Charles Charity
52:49 - Spirit of the regatta: fun!
54:24 - Steady State Network news and notes

To see photos of D'Arcy, Fred, and the Head of the Charles, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Supporters.

Steady State Podcast is hosted and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering, books show guests, and is our sponsor and donor coordinator. Rachel writes our scripts and e-newsletter, and manages the website and social media. Our theme music is by Jonas Hipper.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E20: How Sue Ryan Reclaimed Her Body with Rowing

Sat, 04 Oct 2025 07:00:00 -0400

Sue Ryan came to rowing through her journey as a breast cancer survivor, and she’s embraced the sport as both a challenge and a source of community. We talk about how the sport helped her move past childhood trauma, how it has shaped her cancer recovery, and the ways she’s found strength on and off the water as a member of Whitmarsh Boat Club, WeCanRow Philadelphia, and the Survivor Rowing Network.

QUICK LOOK

00:00 - Episode intro and welcome
01:59 - Rowing Week
03:58 - The Huddle
04:20 - Hot Seat Q&A
07:28 - Despite being “horribly uncoordinated,” Sue got hooked when she learned to row with WeCanRow Philadelphia
09:45 - Trauma in Sue’s youth led to disassociation from her body but rowing and therapy have helped her reconnect
13:15 - Social network as key to cancer recovery, and finding a welcoming club culture at Whitemarsh Boat Club
17:49 - Recovery: strength training, lymphedema, lifting, asking for help
21:00 - Being a voice of strength for her teammates
22:00 - Working with a sports psychologist, and Sue’s mantra
29:14 - How rowing has changed Sue and paying it forward to help new rowers
33:04 - Sue’s rowing “sales pitch”
33:40 - What Sue wishes someone had told her before she learned to row
34:00 - Sue describes the perfect stroke
36:50 - Steady State Network news and notes

To see photos of Sue, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E19 - The Business of Rowing: Inside RITA's Vision for the Sport

Sat, 20 Sep 2025 07:00:00 -0400

Think of all the companies represented in your boathouse. Maybe it’s boats manufactured by Vespoli, Pocock, or Hudson, and ergs and oars by Concept2. Maybe your coach keeps communications going using iCrew, or you open up the ErgZone app for training workouts. All of these companies – and nearly 20 others – are members of the Rowing Industry Trade Association (RITA).

On this episode we talk with two founding members of RITA – Michael Naughton, the COO of Nielsen-Kellerman; and Glen Burston, the Owner and Operations Manager of Hudson Boat Works. We’ll talk about how the association has opened up communication with World Rowing; about rules and regulations that impact companies and clubs; about what it would take to get more young kids into rowing, and more adults working in the rowing industry.

QUICK LOOK

00:00 - Episode intro and welcome
03:19 - Rowing Week on a scale of 1-10
04:25 - The Huddle
06:25 - Hot Seat Q&A
11:23 - Michael and Glen’s rowing origin stories began in high school after turning away from other sports
17:35 - Finding profession in the rowing industry
22:03 - How RITA came to be and the vision for the association
24:48 - Balancing the needs and interests of RITA members
29:22 - RITA’s relationship with NGOs
30:44 - RITA members and member benefits
39:00 - Acknowledging three major disciplines: traditional, coastal, and indoor
41:38 - Considering ways to make rowing more accessible
47:24 - RITA at HOCR, sparking innovation, and industry job shop talk
51:02 - Steady State Network news and notes

To see photos of Michael and Glen, and get links to the people, clubs, businesses, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E18: How IRC Pulled Off the Biggest LTR. Ever.

Sat, 06 Sep 2025 07:00:00 -0400

Indianapolis Rowing Center was like lots of other clubs, running several small Learn to Row sessions each year but struggling with retention.

Then IRC rower, coach, and brand new Board member Lisa Stickley proposed something big. Really big. She wanted to develop a new type of introduction to rowing program that would get 120 registrants in the boathouse door and on the water all within the month of July.

With the support of the Board and club membership, IRC’s First Strokes program moved from big idea, to social media marketing campaign, to eight sessions a week for four weeks, plus three big social events. As of today, the retention rate is 40%.

Find out from Lisa how she made it happen and how your club can think outside the box to truly use LTR to grow membership and create community connections.

QUICK LOOK

0:00 - Intro
05:05 - Lisa’s Rowing Week was an 11!
06:57 - The Huddle
08:37 - Hot Seat Q&A
11:23 - Rowing origin story
15:05 - Transition into competitive rowing, the rower life cycle, and Lisa’s “iron sharpens iron” motto
20:43 - About Indianapolis Rowing Center
23:25 - The idea that became IRC’s First Strokes program
25:39 - Big goal: register 120 new rowers
30:28 - Coaches, volunteers, and operational logistic strategy
39:10 - Phase 2: retention and integration of new rowers into club programs
42:48 - Club culture shifts
47:52 - Considerations for future growth of First Strokes
49:25 - Keys to success: fun and friends
53:31 - Steady State Network news and notes

To see photos of Lisa, IRC's huge First Strokes program, and to get links to the people and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Supporters.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E17 - Oceans of Purpose: How Jordan Hanssen Found Meaning Through Rowing

Sun, 24 Aug 2025 09:25:09 -0400

Like plenty of other college rowers, Jordan Hanssen felt he had more to prove on the water. So after graduation he committed to training with a goal of making the National Team. But when he spotted a flier in the boathouse challenging rowers to take on an ocean, the trajectory of his rowing career – and life – changed completely.

We sat down with Jordan to talk about his 2006 World Record-setting Atlantic row, and a second Atlantic crossing that ended with a capsized boat in the Bermuda Triangle. But the story of the boat – named for his late father and outfitted with scientific instruments and satellite communications – didn’t end there.

QUICK LOOK

00:00 - Episode intro and banter

02:04 - Rowing Week

03:19 - The Huddle

03:51 - Hot Seat Q&A

08:39 - Oar the Rainbow de-brief

12:21 - Rowing Origin Story: learning to row in college and a very memorable first head race

15:07 - From National team dreams to pulling together a team for a race across the Atlantic, and creating OAR Northwest

19:31 - Setting a Guinness World Record; rowing the Atlantic a second time with a new purpose

23:31 - CWF Africa to the Americas Expedition: Dakar, Senegal bound for Miami, FL capsized 72 days in

25:56 - The “10 most cowboy days” of Jordan’s life searching for, finding, and retrieving, the boat

28:08 - The boat’s namesake, its last mission and “funeral,” and handling grief

37:36 - Seeking to make OAR Northwest: The Film

39:47 - Connect with Jordan

40:45 - Wrapping up his pandemic project Tiny Boat Sessions

43:04 - Steady State Network news and notes

45:50 - Outtake

To see photos of Jordan, his teammates, and their boat the James Robert Hanssen, and get links to the people, organizations, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S5E16: Send it! With RCRC’s Lea Park-Kim

Sat, 09 Aug 2025 07:00:00 -0400

Lea Park-Kim wanted to row in college, but realized she couldn’t give it the time and dedication she wanted. For her it was all or nothing so she stepped away to focus on academics. Several years later, with her professional life on track, she found her way back to the water. Today Lea is a disciplined, motivated, and insightful rower, coxswain, and coach at River City Rowing Club in West Sacramento, CA.

QUICK LOOK

00:00 - Episode intro and welcome
04:00 - Rowing Week on a scale of 1-10: tendonitis, injury, and “customer relations”
09:40 - The Huddle
13:15 - Hot Seat Q&A
15:28 - Rowing Origin Story
20:29 - Coxing personality: absorb all she can; give rowers what they need in a way they can best receive it
25:16 - Taking a holistic approach to coxing ROWsist
28:34 - Coxing levels I, II, III
32:41 - Chatter in the boat? Absolutely no. But: here are tips for signaling your coach when things aren’t ok.
37:24 - Bringing her professional skills as a communications director to the boathouse, and how rowing time management has made her more efficient at the office
39:23 - About RCRC, Lea’s many rolls, and her transition to coaching with the support of other RCRC coaches
44:30 - The creep of AI into developing training plans and club communications
47:24 - A look back at the season, and a look ahead to growing as a coach and coxswain
50:44 - A consideration of the post-practice huddle
55:47- Lea’s idea of a perfect stroke
57:11 - Steady State Network news and notes
59:52 - Outtake

To see photos of Leah and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E15 - A Brain Injury, An Erg, and a Stubborn Will to Keep Going

Sat, 26 Jul 2025 07:00:00 -0400

Carolyn Webster-Stratton had been an active masters rower when she flipped over her handlebars while out for a bike ride in 2013. She can’t remember the first two weeks after the accident, but clearly remembers doctors painting a grim prognosis of her future with a traumatic brain injury. With a personal mantra of “keep going” and a dedication to recovery that includes daily long sessions on the erg, Carolyn returned to rowing in July 2025. After 12 years off the water, she's switched from sweep to sculling and is building new neural pathways.

GUEST
Carolyn Webster-Stratton
Founder, The Incredible Years
Professor Emeritus, University of Washington
Member, Vashon Rowing Club

QUICK LOOK

00:00 - Episode intro
00:25 - Banter
02:25 - Rowing Week
03:45 - The Huddle
07:24 - Hot Seat Q&A
11:11 - Carolyn’s rowing origin story
13:58 - A bike accident, a brain injury, and stubbornly pushing (instead of resting) through recovery
22:54 - The best rowing advice Carolyn ever received
20:28 - The human brain, the simplicity of repetition on the erg, and dealing with feelings of inadequacies
when returning to the water
26:00 - Honoring where you’re at in rowing
33:00 - What the rowing life has given Carolyn
36:20 - Steady State Network news and notes

To see photos and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E14: Tap Into Your Potential with Cara Stawicki

Sat, 12 Jul 2025 07:00:00 -0400

Cara Stawicki won gold in the Lightweight Women’s pair at the 2019 World Championships, but as a high school swimmer, a walk on to Lehigh University’s rowing program, and even as she moved into international competition, Cara struggled with confidence. A well-meaning phrase: “you have so much potential” was repeated so often she wondered why she wasn’t reaching that potential. Today, as the Founder of Be Brave High Performance, she facilitates peak performance and well-being in athletes, coaches, and industry leaders through mindset training and personal development.

GUEST
Cara Stawicki
Founder, Be Brave High Performance
3x US National Team member
2019 World Champion, LW2-

QUICK LOOK
00:00 - Episode intro
01:56 - Cara’s rowing week on a scale of 1-10
02:36 - The Huddle
04:01 - Hot Seat Q&A
06:07 - Cara’s rowing origin story
09:22 - Defining moments that helped shape Cara’s path
11:26 - Working through setback and challenging times
13:46 - Building a community of trust
18:19 - Love affair with the pair
22:00 - Cara’s transition to coastal rowing was “freeing;” the opportunities coastal brings
27:44 - Be Brave began as a blog to give back to the rowing community
29:49 - Performance doesn’t happen in isolation: considering the whole athlete
36:29 - Rituals and mind set on race day
40:22 - How Be Brave High Performance is helping athletes
43:11 - Self-talk and the inner critic
44:17 - Advice to Cara’s younger self
44:51 - Steady State Network news and notes

To get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E13 - Coastal Rowing Pioneers: Ben Booth and Mark Oria

Fri, 27 Jun 2025 22:38:11 -0400

Dive into the world of coastal rowing and beach sprints with guests Ben Booth and Mark Oria, co-authors of the new book 'Ride the Waves: A Complete Guide to Coastal Rowing and Beach Sprint.'

Our conversation delves into the unique aspects and growing popularity of coastal rowing, training tips, and the differences from flat-water rowing. We also introduce youth rowers Cooper and Noah of Olympic Peninsula Rowing Association, highlighting their experiences and passion for the sport.

The conversation underscores the importance of love for rowing, proper training, and the expanding opportunities within coastal rowing, including upcoming championships, training camps, and the debut of beach sprints at the Olympics.

Sponsored by Breakwater Realty Group, the episode also promotes community engagement and support for rowing initiatives.

GUESTS:

Marc Oria - Head Coach, US National Beach Sprint team; co-founder of Next Level Racing

Ben Booth - Co-Founder, Next Level Racing; boat designer at Next Boat Works

Noah Oberly and Cooper Disque - Olympic Peninsula Rowing Association members

FIND OUT MORE
Ride the Waves: A Complete Guide to Coastal Rowing & Beach Sprint

QUICK LOOK

00:00 - Episode intro
01:34 - Hosts Tara and Rachel talk candidly about the topic
05:50 - Welcome guests and Rowing Week on a scale of 1-10:
07:00 - The Huddle: Ben then Marc
09:19 - Growth of coastal and beach sprint in the past 5 years
12:43 - New Book! Ride the Waves
15:47 - Extreme conditions + knowledge + skills = success
18:18 - camps
19:29 - Welcome Cooper and Noah
20:42 - Rowing Origin Stories: Cooper then Noah
22:33 - The Hot Seat Q&A
24:56 - The kids ask the experts
32:37 - Reframing the flat water rowing experience and benefits of adding beach sprints and coastal to flat water programs
34:48 - What’s on Noah and Cooper’s racing schedule this Summer?
35:54 - How to bring coastal to your club. Tips and cautionary tales.
37:33 - On the schedule: youth nationals, national team trials, ID camps, Youth Olympics, 2028 Olympics in LA.
40:19 - Steady State Network news and notes

To get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E12 - A Long Talk's Proven Formula: Information + Empathy = Action

Sat, 31 May 2025 07:00:00 -0400

A Long Talk About the Uncomfortable Truth was developed by two black fathers in the wake of George Floyd’s murder in May 2020, during a moment of national reckoning. There was a collective national and international outcry, but there was also a gap between intention and action. People wanted to help but didn’t know where to start. In light of the Black Lives Matter movement, USRowing came to terms with its own limitations when it came to talking about – and taking action around – diversity, equity, and inclusion.

A Long Talk gives space to have the conversations that people are afraid to have. They lead activation experiences designed to empower participants with knowledge and skills to interrupt problematic thinking and behaviors.

Kamal Carter and Kyle Williams, founders of A Long Talk, are not rowers, but they are proud to be a USRowing Unity Partner, and working with rowing programs across the country.

GUESTS:
Kamal Carter, President
Kyle Williams, Chief Empowerment Officer

FIND OUT MORE
www.alongtalk.com
FB, IG & X: @alongtalk2020
YouTube: @Alongtalk

QUICK LOOK

00:00 - Episode intro
01:50 - Hosts Tara and Rachel talk candidly about policies that led to segregation, and outdated ideas that persist
04:10 - Welcome guests and week on a scale of 1-10
09:15 - The Hot Seat Q&A
17:53 - Kyle and Kamal met in college at Hampton University
20:02 - A Long Talk origin story began in response to a 2020 incident with an NCAA basketball coach
29:45 - Connecting with USRowing started with Matt Logue at TRRA
32:04 - A willingness to learn and progress over perfection
36:10 - Success looks like…
40:56 - Information plus empathy equals action
41:58 - A Long Talk’s CPR ( clarify, probe and redirect) training
49:44 - How white women can impact change
52:56 - Are you ready to take your first steps towards interrupting ignorance?
54:50 - Steady State Network news and notes

To get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E11 - XULA Rowing: Confident to be a Leader Among HBCUs

Sat, 17 May 2025 07:00:00 -0400

At the heart of New Orleans, at Xavier University of Louisiana, two coaches decided to challenge tradition—by bringing an elite sport to an unexpected place and building something that had never existed before: the first co-ed rowing program at a Historically Black College and University. Xavier University Rowing Club is a trailblazing force in collegiate sports, championing diversity and unity on Bayou St. John.

Coaches Beth Manley and Chloé Jobin, and rower Victoria Duffey, are at the heart of the grassroots effort fueled by the belief that sports have the power to change minds and communities. Every stroke they take on the water is a step towards breaking barriers and building a more inclusive future for rowing.

QUICK LOOK

00:00 - Episode intro

02:05 - Co-Hosts Rachel Freedman and Tara Morgan banter

06:14 - The Huddle: A quick get to know guests Beth Manley, Victoria Duffey, and Chloé Jobin

07:41 - Welcome guests and Rowing week on a scale of 1-10: a mixed bag of rain, gators, and flip tests

08:43 - The Hot Seat Q&A

11:18 - For Victoria, the importance of attending an HBCU

14:30 - XULA’s location in New Orleans

15:04 - What sparked the idea of starting a rowing program at XU?

16:55 - No blueprint for starting a rowing club at XULA

19:27 - Partnership with New Orleans Rowing Club

22:07- Victoria: from Crossfit to XULA Rowing Club walk-on and beyond

25:50 - Building club culture of accountability, leadership, and building each other up

30:24 - Training, growth, and plans

33:48 - About being the first, motivation and the legacy of XULA. Contextualize what you're doing and the space that you're making for other people

40:23 - Steady State Network news and notes

To see photos of Victoria, Chloé, Beth, and XULA Rowing Club, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

FB - /AllieswithOars
IG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E10 - Matriarchs of Whitemarsh: Celebrating 20 Years of Leadership and Legacy

Sat, 03 May 2025 07:30:00 -0400

As part of our semi-regular club spotlight series, we head to Conshohoken, Pennsylvania to get to know Whitemarsh Boat Club. Celebrating its 20th anniversary in 2025, we check in with Linda Chisholm and Jane Voss – two of the club's Founding Mothers – about the early days of getting the club off the ground in 2005, the growth it’s seen in the years since, and what makes this multi-generational club a stand-out.

QUICK LOOK

00:00 - Hosts Tara and Rachel banter about pipe dreams and logistics of starting a club
07:02 - Rowing week on a scale of 1-10: planning for a 10 next week!
08:10 - The Huddle: A quick get to know you with Linda and Jane
11:04 - The Hot Seat Q&A
13:53 - Linda and Jane's rowing origin stories: Rowing moms unite!
18:17 - Why start a club in Conshohocken? Why not join a club on Boathouse Row?
21:54 - Early days of borrowed boats and fund raising
22:28 - About Whitemarsh Boat Club and its place on the Schuylkill River
25:56 - Development of Whitemarsh Boat Club programs
30:47 - Not so secret secrets to building club culture
36:13 - 20 years of Whitemarsh Boat Club
39:07 - Linda and Jane's advice for starting a club
42:32 - Steady State Network news and notes

To see photos of Jane Voss, Linda Chisolm, and Whitemarsh Boat Club, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

Steady State Podcast is written, produced, hosted, and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering and is our sponsor and donor coordinator. Rachel manages the website, social media, and e-newsletter. Our theme music is by Jonas Hipper.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E9: The Ocean is Calling Oar the Rainbow

Sat, 19 Apr 2025 07:30:00 -0400

On June 7, 2025, Oar the Rainbow will be one of just five teams losing sight of shore for an unsupported, human-powered, 2800-mile row from Monterey, CA to Kauai, HI. The team, – including the first out transgender person to row across the Pacific – are about two years into their planning and training.

Members Taylan Stulting, Julie Warren, and Courtney Farber have inclusion, joy, and kindness at the heart of the team, with the belief that representation in sports matters, while pushing the limits of endurance.

We talk about the love of rowing, having something to prove, what to expect out there, and fundraising for Athlete Ally and Doctors Without Borders. Stick around for a bonus Q&A with ocean rower, author, and adventurer Jordan Hanssen.

QUICK LOOK

00:00 - Podcast Series Introduction
01:45 - Episode Intro: Rachel and Tara’s take on taking on an ocean
08:57 - The Huddle: A quick get to know you
10:39 - Rowing week on a scale of 1-10
11:26 - The Hot Seat Q&A
13:58 - Rowing origin stories: For Courtney the stars aligned in her 30s; Julie got handed a flier as a college freshman; Taylan sought out a college LTR program
19:20 - Most recent training/practical session together
21:09 - The dream of rowing an ocean
26:05 - How Oar the Rainbow came to be
28:40 - Commitment and family sacrifices
30:30 - About the World’s Toughest Row
31:20 - The boat named Emma
32:30 - Training
33:37 - Extrapolating personal skills to make the teamwork work
38:03 - The “why”
42:42 - Charities and support
44:14 - Intro to Q&A with ocean rower, author, and adventurer Jordan Hanssen
44:55 - What is so exciting about rowing on the ocean?
45:56 - What piece of equipment or personal gear do you wish that you had with you?
48:25 - How did you feel hitting the halfway point and in the days following that milestone?
49:44 - What was the transition back to life on land like for you?
51:38 - How to plan for something unexpected?
53:10 - Lovely nuggets
56:10 - Steady State Network news and notes

To see photos of Oar the Rainbow, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E8 - On Course: Rowing STEM with Coach Neil Bergenroth

Sat, 05 Apr 2025 07:00:00 -0400

Neil Bergenroth is an educator and rowing coach whose work with kids has developed successful rowers and students for nearly 40 years in his adopted hometown of Tulsa, Oklahoma and across the country. Neil’s Rowing STEM curriculum introduces kids to concepts like data analysis, graphing, physiology, precision, and accuracy. And as an online rowing coach, Neil’s helping rowers of all ages dial in their rowing technique, and reach new personal milestones.

QUICK LOOK

00:00 - Podcast Series Introduction
01:17 - Episode intro: Hosts Rachel and Tara banter about their personal experiences learning about data from the Concept2 monitor
05:27 - Neils's rowing week on a scale of 1-10: 9 (or 10) because a client set a U.S. record on the slides
05:52 - The Huddle: A quick get-to-know Neil's rowing background
07:41 - The Hot Seat Q&A
11:07 - Neil's rowing origin story began at Kingston Grammar School in London
14:00 - Making the decision to attend Boston University
14:41 - When your new wife is from Tulsa ... you move across the Pond and volunteer at Tulsa Youth Rowing Association
18:54 - Aging, making time for family, stepping away from the launch, and deciding what to do next
20:20 - A vision for what online coaching could be: apps
22:37 - Developing the Rowing STEM curriculum and app, and bringing it into the classroom
25:52 - Why rowing is a great way to teach STEM concepts
28:41 - Using the Concept2 RowErg for STEM experiments
32:17 - The future of the Rowing STEM curriculum depends on others stepping up
34:20 - Neil describes the perfect stroke
42:40 - Steady State Network news and notes

To see photos of Neil, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E7 - Rowing's Cultural Connection for Pacific Islander Youth

Sat, 29 Mar 2025 07:30:00 -0400

At Peninsula Community Rowing Club, Tongan American coach Anthony Heimuli is making an impact in his San Francisco-area rowing community, providing young athletes a deeper understanding of community and self. And with his eyes set firmly on the 2026 Youth Olympics and 2028 Olympic Games, Anthony is working to establish the Pacific Islander Rowing Association to develop high-performance athletes for international competition.

QUICK LOOK

00:00 - Episode Intro
2:16 - Rowing week: On a scale of 1-10, Anthony's was a 9 while prepping two youth for New Zealand Coastal Championships
02:54 - The Huddle: A quick get to know Anthony
03:40 - The Hot Seat Q&A
05:22 - Rowing origin story: A very short-lived football career led to a rowing team tryout

07:55 - Being recruited to – and divorced by – the University of Washington

12:48 - After a 10 year rowing hiatus, coaching middle schoolers was “insane”

17:57 - The Pacific Islander community in San Francisco

20:54 - Working with community partners to introduce Pacific Islander youth to rowing

28:22 - Coaching philosophy: "It's just rowing. Let's have fun!"

31:26 - Working to make the Peninsula Community Rowing Club a recognized member of the Tonga Rowing Association

37:47 - Steady State Network news and notes

To see photos of Anthony, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E6 - GB Olympian Caragh McMurtry: Advocate for Neurodiverse Athletes

Sat, 15 Mar 2025 07:00:00 -0400

Olympian Caragh McMurtry gives an unflinching look at living and rowing with a misdiagnosis of bipolar disorder, a follow-on diagnosis of autism, and struggling to fit the standard mold in the GB system. Now retired from rowing and at the helm of Neurodiverse Sport, Caragh champions other neurodiverse athletes, and aims to reshape sports environments so neurodivergent individuals can thrive without needing to mask or compromise their unique needs

QUICK LOOK

00:00 - Episode Intro
01:46 - Rowing week on a sale of 1-10
02:25 - The Huddle: A quick get to know you
04:23 - The Hot Seat Q&A
07:52 - Rowing origin story: an outlet for loads of energy and “messing around”
12:13 - A square peg in the GB system, a misdiagnosis of bipolar disorder, the negative impacts of medications, autism diagnosis and a new communication plan
20:18 - Separating negative team experiences from the restorative aspect of rowing
23:08 - learning style: quiet coaching, no word salads
27:43 - Neurodiverse Sport: reducing stigma, and making universally designed coaching the norm
32:20 - when you're asking for help, support, accommodations, it needs to be a two way conversation
34:30 - Defining neurodiversity
37:26 - incorporating neurodiversity training into coaching certs
39:01 - the state of the neurodiversity conversation in sport
42:45 - Steady State Network news and notes

To see photos of Caragh, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

S6E5 - Cool Rowings: A Dynamic Concoction

Sat, 01 Mar 2025 07:00:00 -0500

From primary school kids to octogenarians, Cool Rowings is introducing diverse populations to rowing in and around London. Founder Weininger Irwin – competitive and confident from a young age – has a community first approach, prioritizing fun and social interaction. And we hear from one of his rowers, 86-year-old Hazel Parkins, who took up indoor rowing after the death of her husband and says she can't do with out it these days. This is an episode about building your own path and embracing lifelong functional fitness.

QUICK LOOK

PART 1: Weininger Irwin

00:00 - Episode Intro
04:06 - The Huddle: A quick get to know you
05:20 - The Hot Seat Q&A
06:45 - Growing up a runner
07:58 - Rowing origin story: from Gladiator tryout, to Ford Motor Co. gym erg, and a Concept2 2k training plan
13:16 - Established Cool Rowings to introduce primary school kids and diverse populations to rowing
16:26 - Ageless Teenagers and Weininger's philosophy for coaching seniors
21:23 - Being a beacon for the community

PART 2: Hazel Parkins

24:03 - Meet Hazel Parkins, 80+ 2025 BRIC Gold Medalist
24:47 - On a scale of 1-10, Hazel's rowing week was a 9
26:15 - An introduction to the erg during COVID
29:46 - A "lovely" experience at BRIC and Hazel's approach to training and racing
33:12 - The importance of support from family and community

37:08 - Hosts Rachel and Tara post-interview banter
40:54 - Steady State Network news and notes

To see photos of Weininger and Hazel, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

Steady State Podcast is written, produced, hosted, and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering and is our sponsor coordinator. Rachel manages the website, social media, and e-newsletter. Our theme music is by Jonas Hipper.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE: www.steadystatenetwork.com/support

Check out more Steady State Network here:

Connect on FB and IG with hosts Rachel Freedman at @RowSource, and Tara Morgan at @CmonBarber

S6E4: Coach Cassandra Cunningham on Curiosity, Consistency and Growth

Sat, 15 Feb 2025 07:15:00 -0500

Cassandra Cunningham, founder of P3 Physical Education, and coach with Endeavor Racing Alliance, has lived by the philosophy of "prior proper planning." So she knew it had to be the driving force behind her coaching, too. From walk-on at Sacramento State University, to National Team rower, to coach of all levels, Cassandra believes in the power of curiosity to drive success. Our wide ranging conversation for rowers and coaches, touches on the power of sport, positive mindset, being present, trusting the process, and blending with your teammates.

QUICK LOOK

00:00 - Intro
02:43 - The Huddle
03:32 - The Hot Seat Q&A
06:19 - Rowing origin story: To keep her life from unravelling, Cassandra walked on at Sacramento State
09:23 - Navigating her way to success in college came by way of being curious
12:14 - Finding and needing sport
17:00 - Cassandra was inspired to become a coach by her dad who was a coach, and her mom who installed her with common sense
19:04 - Strengths and struggle buses of new coaches, and setting the tone for the team
23:14 - Coaching, connecting with, and being present for the whole athlete
26:49 - Founding P3PE to bring her philosophy of prior proper planning through communication, organization, and professionalism
29:33 - The perfect stroke doesn’t exist
30:54 - Trusting the process: consistency, growth, awareness
33:22 - Cultivating a positive mindset starts with self-care, showing up, and reading the room
37:34 - Endeavor Racing Alliance: creating good humans and less chaos, thinking outside the box to “race up”
41:11 - From camp to club and back: sharing ideas, curiosity, and blending
46:18 - Evolution of positive planning mindset
49:04 - Steady State Network news and notes

To see photos of Cassandra, and get links to the people, clubs, events, mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Connect on FB and IG with Rachel at @RowSource, and Tara at @CmonBarber

S6E3: Lenny O'Donnell is Preserving Rowing History

Fri, 07 Feb 2025 17:27:50 -0500

Holding an old canister in his hands, rower and documentary film producer Lenny O’Donnell’s heart skipped a beat when he read the hand-written note “Berlin 1936” on an old piece of athletic tape stuck to its lid. After years in storage, unseen for several decades, Lenny was entrusted to restore and digitize it, along with boxes full of other historic photos, film, and ephemera documenting the University of Washington crew in the early 20th century. To share it all, he created RowingArchives.org and wonders who the next generation of historians will be to carry on the work.

QUICK LOOK
00:00 - Intro
02:40 - The Huddle
03:20 - Rowing Week on a scale of 1-10: 7 because of time spent with the Ancient Mariners
05:25 - Tara and Lenny crossed paths in Seattle years ago at Pocock Foundation
07:21 - The Hot Seat Q&A
09:50 - Rowing origin story: Title IX encroached on wrestling, so he walked on to the UW crew
11:45 - After 25 years off the water: carbon fiber oars!
13:05 - Erging + walking the dog = keeping healthy
13:50 - A life in teaching made for an easy transition to coaching
18:35 - Rowing Archives began with research into the 1958 UW crew - the first American athletes to compete in the Soviet Union
24:13 - Working towards a future national rowing museum
26:57 - Holy Grail of archival rowing footage
28:31 - Lucy Pocock competed in coxed singles
29:34 - T & R post-interview banter worth keeping.
30:45 - Steady State Network news and notes

To see photos of Lenny, and get links to the people, clubs, events, and organizations mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Connect on FB and IG with Rachel at @RowSource, and Tara at @CmonBarber.

S6E2: Blind Sculler Kate Lindgren Can See What's Possible

Sun, 19 Jan 2025 11:28:13 -0500

When Kate Lindgren and award-winning coach Peter Forrest met at Peterborough City Rowing Club, it came with more than a few firsts for these two Brits. While they were both self-proclaimed “late onset rowers" – learning to row later in life – neither could have expected the partnership and bond they’ve forged.

Inspired by Kate, whose blindness doesn’t even come close to impeding her rowing in a single, together they are the brains and brawn behind Row the Rhythm, a ground-breaking initiative designed specifically for visually impaired rowers across England.

QUICK LOOK

00:00 - Intro
01:55 - The Huddle
04:35 - Rowing Week: 1-10
05:45 - A brief history of PCRC’s purpose-built rowing lake
07:45 - The Hot Seat Q&A
09:16 - Rowing origin stories: Pete needed a knee-friendly sport; walking and cycling no longer “cut the mustard” for Kate
13:15 - Kate’s retinitis pigmentosa and learning to feel the stroke
17:00 - Mind mapping your stroke
22:35 - Developing the logistics, trust, and respect for a successful blind rower/coach partnership
27:17 - Pete’s philosophy: coach the rower in front of you
30:43 - Row the Rhythm, with support from Love Rowing, is bringing rowing to visually impaired athletes across England
39:41 - Pete: British Rowing Inclusive Coach of the Year 2024
40:48 - Advice to clubs on integrating visually impaired athletes
43:36 - Describing the perfect stroke
44:24 - Steady State Network news and notes

To see photos of Kate and Pete, and get links to the people, clubs, and organizations mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Connect on FB and IG with Tara at @CmonBarber, and Rachel at @RowSource

S6E1 - Behind the Lens: Row2k Founder Ed Hewitt

Sat, 04 Jan 2025 07:30:00 -0500

In 1997, just 36% of adults went online. Websites from this era were known as "Web 1.0." Google didn’t exist yet. And a guy with information to share about Eastern Sprints decided to cobble together some HTML and get the word out. And so, row2k.com was born.

Twenty seven years later, founder and owner Ed Hewitt joins us to talk about how his own rowing journey – from Atlantic CIty High School, to Columbia University rower and coach, to 7x National Team member – influenced the development and success of Row2k, one of the most visited rowing-related websites in the world.

QUICK LOOK

00:00 - Intro
01:45 - Rowing Week on a scale of 1 to 10
02:10 - The Huddle
03:13 - The Hot Seat Q&A
09:05 - Rowing origin story: Football player convinced by “clowns” to row
13:01 - Walking on at Columbia
14:27 - Being young and driven: developing the new women’s program at Columbia in the 1980s
21:31 - Launching Row2k with HTML and chutzpah
24:33 - Row2k as archive, scrapbook, news source; and the people behind the scenes
28:34 - On being a Row2k photographer
30:30 - Row2k galleries mold rowers perceptions of themselves, their crews
34:06- Brutal Row2k message boards of the 1990s
35:54 - The necessity of watermarks on photos (aka stop stealing from Row2k)
38:10 - Just how many shots do Row2k photographers take at a regatta?
39:20 - Surviving the dot.com bubble
40:50 - Supporting, engaging with, and being a part of the rowing community
44:22 - Steady State Network news and notes

To see photos of Ed, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Connect with Tara at @CmonBarber, and Rachel at @RowSource

S5E25: No Water? No Problem. Rower and Trainer Cassi Niemann Thrives in Albuquerque

Sat, 07 Dec 2024 07:30:00 -0500

Like many athletes sidelined by injury, Cassi Niemann turned to rowing to see what her body could handle. After walking on as a freshman, she found strength in the community her Georgia Tech crew provided.

Cassi never could have known then that her trajectory was about to drastically change. Nearly 30 years later, Cassi’s resume is packed with coaching experience and training certs. She's the lead UCanRow2 Master Rowing Instructor with Concept2. She’s also a competitive power lifter and the owner of CASstrong, where she blends rowing with her expertise as a strength coach.

Cassi not only helps indoor rowers improve their skills and confidence on the machine, but also trains other coaches to effectively integrate rowing into a variety of fitness settings.

We got to talk to Cassi about indoor rowing, lifting, and creating sustainable training habits for health, confidence, and community.

Want a training program that combines strength and rowing?
Check out BarbellMedicine.com and use code CASSI10 for a discount.

QUICK LOOK

00:00 - Intro
01:38 - Rowing Week: 1-10
02:42 - The Huddle
03:20 - The Hot Seat Q&A
04:53 - Rowing origin story: walking on at Georgia Tech brought community and a focus for success as a student athlete
09:45 - First coaching gig: Georgia Tech novices
12:30 - Developing a coaching style, influences
16:13 - Transition from collegiate rowing to masters rowing
18:18 - Bootcamps, powerlifting, and CrossFit
21:37 - UCanRow2 training verification, coaching other coaches, and talking about indoor rowing without talking about rowing on the water
29:18 - Setting yourself up for winter fitness success with: BAM (bare ass minimum), RAD (really awesome day), auto-regulation
33:58 - Barbell Medicine rowing + strength training program
39:29 - Cassi’s “original domino piece” - the thing that's gonna catapult someone into making more changes with just one change
42:15 - Outro

To see photos of Cassi, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Connect with Tara at @CmonBarber, and Rachel at @RowSource

S5E24: Asheville's Rebel Rowing Set to Make a Comeback

Sat, 23 Nov 2024 07:00:00 -0500

In 2024, Rebel Strength and Rowing was named to Entrepreneur magazine’s list of the top 150 independently owned and operated small businesses in the United States. Then in late September – like hundreds of other businesses in Asheville, NC – it was inundated by the flood waters of Hurricane Helene.

In this episode, we talk with owner Adam Smith, and member Jason Mogen, about founding a small business, growing meaningful community, and sustaining it all through incredibly challenging times.

EPISODE QUICK LOOK
00:00 - Intro
02:00 - The Huddle
04:23 - The Hot Seat Q&A
12:15 - Rowing Week: 1-10
14:32 - Brain surgery, a new perspective on life, and founding Rebel Row
20:03 - Growing the Rebel community and the non-sales pitch pitch
19:55 - Processing the reality of Hurricane Helene
33:45 - Post-hurricane recovery
39:21 - Training non-rowers to use the erg as a conditioning tool
42:56 - Looking forward to getting back to Rebel Row
45:20 - How you can help small businesses in Asheville

To see photos of Adam and Jason, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.

SHOP SSN GEAR: www.steadystatenetwork.com/shop

MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars

Check out more Steady State Network here:

Giving and Getting Support: Burnham Boat Slings’ Peter Kermond

Connect with Tara at @CmonBarber, and Rachel at @RowSource

S5E23: Nermine Khenefar - COVID, Kilimanjaro, and Crew

Sat, 09 Nov 2024 07:00:00 -0500

Ever dreamed of rowing on the Nile? Climbing Mount Kilimanjaro? Competing in the World Rowing Indoor Championship?

Egyptian Nermine Khenefar found rowing in her 40s when, winded on her ascent of Mt. Kilimanjaro, friend and explorer Omar Samra suggested she take up the sport to increase her aerobic capacity. After just a few years, Nermine is an avid masters rower and indoor rowing competitor who is seeking to row everywhere she travels and welcome visitors to row with her on the Nile in Cairo.

EPISODE QUICK LOOK

00:00 - Episode intro
01:38 - Nermine's rowing origin story
03:35 - Rowing Week 1-10: training for the 2025 World Rowing Indoor Championships
05:39 - The Hot Seat Q&A
09:24 - Competitive horse riding came to end with a knee injury
11:00 - Rowing as spiritual and sacred time
13:36 - Rowing provided renewed body confidence
14:31 - Climbing Mt. Kilimanjaro on her 40th birthday
17:23 - Challenges of racing when there are so few masters women rowing in Cairo
22:53 - Flat water rowing on the River Nile, coastal rowing on the Red Sea
27:53 - Rowing bucket list

To see photos of Nermine, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

S5E22: Fusing Innovation and Tradition at the Head of the Charles

Sat, 19 Oct 2024 20:13:24 -0400

Head of the Charles Regatta in Boston, Mass. is one of the jewels in the rowing crown. In our annual homage to this mega rowing event, we meet the leadership that makes it happen – new HOCR Executive Director Tori Stevens, and Director of Racing Brendan Mulvey.

We find out their personal stories of involvement in sport, and what about this regatta attracts 12,000 athletes and a few hundred thousand spectators each year to the waters and banks of the Charles River.

EPISODE QUICK LOOK

00:00 - Intro

1:26 - Rachel and Tara talk personal HOCR histories

4:40 - Welcome to Tori Stevens and Brendan Mulvey

5:40 - Rowing Week on a scale of 1 to 10
05:57 - The Hot Seat Q&A

07:02 - Brendan's rowing origin story

08:05 - Tori’s life has always been infused with sport, including spectating HOCR as a college student

10:45 - HOCR is about racing, as well as community, tradition, reunion, and celebration

12:25 - What makes HOCR so unique?

14:50 - The importance of volunteers, from local regattas to HOCR’s 2000+ volunteer crew

19:45 - Tori’s onboaring as HOCR Executive Director, and continuing Fred Schoch’s legacy of balancing innovation, growth, and tradition

23:06 - Finding a new audience for HOCR using storytelling, the media, and technology to showcase rowing and help increase engagement and understanding for spectators

27:57 - Survivor Rowing Network and the exhibition Survivor Row

28:50 - Creating an inclusive envionment

30:38 - What’s not to be missed at HOCR: everything *else* to do at HOCR

33:52 - Getting Boston, and spectators, prepared for race weekend

35:54 - Brendan’s Race Director tip for all crews

To see photos, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

S5E21: A Growing Network of Survivors Find Renewal on the Water

Sat, 12 Oct 2024 07:00:00 -0400

Kick off Breast Cancer Awareness Month with Beth Kohl, the President of Rowing Cares and Founder and Executive Director of Survivor Rowing Network; and rower, survivor and Pink Ribbon Row Seattle organizer Angie Gabel.

The Survivor Rowing Network is on a mission to create more opportunities for cancer survivors to row. Since launching in 2023, SRN has grown to 27 survivor rowing programs. This year, for the first time ever, the Head of the Charles regatta will host a Survivor Rowing Network event, featuring 11 women’s 8s, all of them breast cancer survivors!

EPISODE QUICK LOOK

00:00 - Intro
01:40 - The Huddle
03:20 - Rowing Week on a scale of 1 to 10
06:38 - The Hot Seat Q&A
08:32 - Beth’s height caught the attention of the Smith College rowing coach
11:57 - Beth’s tall children followed in her rowing footsteps
13:46 - Angie found rowing after a divorce and move to Austin, TX
18:58 - Angie’s rowing community got her through breast cancer treatment and recovery
19:59 - Angie’s motivation to create Pulling for Pink, and involvement with Row for the Cure, Pink Ribbon Row
21:57 - Angie’s return to rowing at Head of the Charles
24:46 - Pink Robbin Row by the numbers
25:44 - How Survivor Rowing Network learned lessons from its predecessors, and became a successful grant-making organization
30:15 - First-ever Survivor Row event at Head of the Charles
32:32 - Survivor rows, survivor programs, and creating community
34:54 - Outro

To see photos of the Beth and Angie, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

S5E20: Finding a Deeper Connection to the Water with Coastal Rowing

Sat, 28 Sep 2024 10:26:51 -0400

Once upon a time, way back in 2020, we thought of rowing in a very particular way: flat water, racing shells, and seeking the perfect stroke. As coastal rowing and beach sprints has gained some traction here in the U.S., we’ve broadened our understanding and definition of rowing to bring these disciplines into the conversation, too.

On balance, coastal has probably tipped the scales of our conversation in 2024 as we trained for and participated in Race Around the Rock a coastal circumnavigation of Salt Spring Island in British Columbia. If you’re a tried and true flat water rower, thanks for exploring these new ideas about rowing right along with us!

In case you missed it, the 2024 World Rowing Beach Sprint Finals were held September 13-15 in Genoa, Italy and Team USA brought home 3 Gold and 1 Silver medal.

Joining us to talk about the rise of coastal rowing and beach sprints are Team USA head coach Marc Oria, and rower Pearl Outlaw, a member of the first ever pararowing women’s quad.

QUICK LOOK

02:10 - The Huddle
03:15 - Welcome
05:18 - Rowing Week 1-10
07:32 - The Hot Seat Q&A
15:54 - A degenerative eye disease impacted Pearl’s sight; learning to row offered her an opportunity to participate in a sport
19:47 - Marc learned to row at age 12 in Spain, and ate humble pie at his first regatta
22:13 - Marc’s coaching career began with making sure little kids had fun, and he maintains that philosophy today
28:11 - A brief introduction to coastal endurance and beach sprints
31:43 - Pearl’s transition from flat water national team to coastal rowing
33:45 - Adaptive technology for vision impaired athletes
38:58 - Letting go of perfection and embracing chaos
40:49 - Next Level Rowing’s role in developing coastal and beach sprint athletes
44:33 - The first pararowing women’s quad

45:54 - Opportunities to get involved in coastal are sparse, but growing, in the U.S.
47:29 - Pearl’s pursuit of being a dual sport athlete, with success in nordic skiing and biathlon
52:15 - Pearl and Marc’s training, racing, and coaching goals for 2025
54:19 - Getting the ball rolling for Youth Olympic Games 2026, and LA Olympics 2028
57:43 - Outro

To see photos of the Marc and Pearl, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.

S5E19: Allies with Oars Goes Coastal at Race Around The Rock

Sat, 14 Sep 2024 07:00:00 -0400

After six months of training, Steady State Network’s Allies with Oars’ first coastal – and first international – race is a wrap! Two Allies With Oars mixed 4x+ crews spent the better part of Aug. 25, 2024 circumnavigating an 88k course around Salt Spring Island in British Columbia, for Race Around the Rock, hosted by Salt Spring Island Rowing Club. We got a little bit of everything: flat water, rolling waves, eddies, boat wakes, seals, massive jellyfish, excitement at the start line, confidence, pain cave suffering, and elation at the finish line.

Post-race, and with beverages in hand, the team sat down together to relive some highlights (and low lights) and share what made the experience so meaningful.

Thanks to all our family and friends for volunteering to lend a hand throughout race weekend. We couldn’t have made it around this rock without you.

Thanks to our race sponsors: JL Racing, Live2Row Studios, and Racing Hands.

QUICK LOOK

00:00 - Episode Lead-In and Welcome

02:02 - Six months of training with Live2Row Studios

05:20 - Favorite part of the race

08:53 - Challenges of the race

14:45 - Imposter syndrome and getting hooked

16:36 - Race day success was only possible with a lot of help from teammates, friends, and family

20:55 - Race day firsts

22:25 - About the Allies with Oars initiative

26:25 - ”Thank yous”

28:46 - What’s up next for Allies?

To see photos of the Allies with Oars crew, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E18: Club Spotlight - Salt Spring Island Rowing Club

Sat, 31 Aug 2024 07:00:00 -0400

As part of our semi-regular club spotlight series, we cross the northern border into British Columbia, Canada to learn more about Salt Spring Island Rowing Club. Steady State Network's own Allies with Oars crews were just on the island for the Club's 88k coastal rowing regatta – Race Around the Rock.

Meet Salt Spring Island Rowing Club head coach Stacey Mitchell, RAR race director Zoe Clark, and new(ish) master's sculler Michael Strumberger. Together they embody the enthusiasm, passion, and motivation necessary to build and sustain this small town rowing club.

QUICK LOOK

00:00 - Episode Lead-In and Welcome

01:55 - The Huddle

03:37 - Rowing Week on a scale of 1-10

06:40 - The Hot Seat Q&A

11:22 - Stacy’s LTR story started with a swimming injury

14:24 - Michael’s “very casual relationship with fitness” shifted when he decided to try the gym erg

17:18 - Zoe’s rowing journey started with gnarly hands from hours on the monkey bars

20:02 - Why keep coming back to rowing?

26:59 - Salt Spring Rowing Club is small and growing!

32:22 - SSI members

34:08 - A rowing morning on St. Mary’s Lake starts with a quiet trip down a dirt road

37:20 - Race Around the Rock

49:50 - SSN's Allies with Oars: ruffling feathers to push the boundary of “mixed” lineups

To see photos of Stacy, Zoe, and Michael, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E17: Julien Bahain’s Lifetime of Seeking Perfect Moments

Sat, 17 Aug 2024 23:32:59 -0400

Inspired by his parents from an early age to work hard, Julien Bahain became a 3-time Olympian and an Olympic medalist. He’s been involved with rowing for 25 years, taking on multiple disciplines including flat water, coastal, and ocean rowing.

Over the years, his involvement in the sport has grown too, from organizing World Rowing Championships and helping establish OARCA, to founding West Coast Rowing Adventures with his wife Katie. Together their goal is to grow coastal rowing and share the beauty of British Columbia.

QUICK LOOK

00:11 - Pre-Show Banter
01:08 - Welcome
01:55 - Episode Lead-In
05:08 - The Huddle
06:38 - Rowing Week on a scale of 1-10
09:10 - The Hot Seat Q&A
13:19 - Julien’s rowing origin story
15:52 - “Work hard, do it well, and do your best” was instilled from a young age by his parents
18:48 - Coastal rowing in Julien’s life from LTR to organizing World Rowing Championships
21:20 - Establishing OARCA
22:52 - Coastal as an alternative access to rowing for people around the world
27:47 - The perfect stroke is found in a perfect moment
30:42 - Honing his Olympic rowing color commentary for the CBC
35:38 - Founding West Coast Rowing Adventures
37:24 - Race Around the Rock
40:38 - Thoughts on the proliferation of ocean rowing races
44:18 - A lifetime of rowing leads to an ever-growing community “family”

To see photos of Julien, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E16 - 100 Episodes: From Launch to Cox Seat at Every Level

Sun, 04 Aug 2024 08:08:03 -0400

In the early months of the COVID-19 pandemic, when it was clear that the 2020 rowing season was in jeopardy, we started brainstorming. We were just two masters rowers and coaches who wanted to celebrate the expansive array of rowers, coaches, and coxswains and savor real-life experience from launch to cox seat at every level.

We launched Steady State Network in September 2020 with one goal: reframe the popular, yet limited narrative about rowing culture by creating a more inclusive and better represented rowing community.

On September 22, 2020 with very little audio production experience, but plenty of big ideas and lots of opinions, we dropped episode 1 of Steady State Podcast and wondered: will anyone notice? Will anyone listen?

Join us to look back – and ahead – as we celebrate our 100th episode!

QUICK LOOK

00:00 - Episode Intro
01:13 - Re-writing the original show intro, the simplicity of the early scripts, how COVID reshaped our lives, and learning to be brave
07:15 - From Day 1, Steady State Podcast was a COVID project with a long-term mission to challenge the popular yet limited narrative about rowing

Training and Racing
10:35 - Williamsburg Boat Club coach Tom Rooks on finding your “why,” and on nerves, anxiety, expectations and visualizing “rear view moments”
14:20 - New Zealand Olympian Eric Murray tells a story about an out of control water bottle during a World Cup race

Coaching
16:29 - Live2Row Studios Founders and Coaches Stephen Pryor and Justin Knust on checking yourself
19:33 - Technique spotlight with New Zealand Olympian Eric Murray: finding suspension on the erg

Coxing
23:33 - Whitney Powell of the Candid Cox explains taking ownership of the boat
26:24 - Olympian and founder of the 9th Seat Mary Whipple says “less is more” and give space between asks
29:26 - Masters coxswain Mitch King hinges his coxing on being collaborative

The Big Issues
32:29 - Coach Libby Boghossian’s seasonal SafeSport discussions create a culture for her young athletes where everyone is enlisted in the effort to keep their rowing community safe.
37:48 - Olympian, author, and UVA strength coach Lindsay Dare Shoop worries about the pressure of collegiate name/image/likeness (NIL) deals
41:39 - Non-binary rower David Scherzer on the limiting male/female gender structure
46:04 - Former Tulsa University Women’s Head Coach Kevin Harris on USRowing’s gender identity policy and the importance of inclusion

The Perfect Stroke
49:30 - Setting up the perfect stroke
50:35 - New Orleans Rowing Club accepts the chaos of coastal rowing
53:09 - Joe DeLeo of Science of Rowing and the Leo Training Podcast considers whether the perfect stroke is possible
54:12 - Olympians Mary Whipple and Gevvie Stone on the eternal quest
55:31 - UW Coach Marqus Brown describes a “quiet” prefect stroke
56:48 - Lake Washington Rowing Club boatswain Susan Kinne describes the meditative experience of rowing in the morning

53:55 - Outro

To see photos of our guests, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E15: Trading Oars for Megaphones: Olympian Kris Thorsness on Life as a USRowing Referee

Sat, 20 Jul 2024 07:00:00 -0400

In 1984, Kris Thorsness brought home gold in the U.S. women’s 8+ from the Olympic Games Los Angeles. Home was Alaska, where she was welcomed with a parade and the distinction of being the first Alaskan to win an Olympic medal.

Today she says she’s “just a masters rower,” but 40 years after that gold medal Olympic performance, she’s also a USRowing Referee and is an Arbitrator for the Court of Arbitration for Sport and the U.S. and Paralympic Committee.

Before she heads off to Paris for the 2024 Olympics in her role as an Arbitrator, we talk with Kris about refereeing, which is often glossed over by rowers but is key to ensuring regattas are safe and effectively run, with a focus on sportsmanship.

QUICK LOOK

00:00 - Welcome and Episode lead-In
01:34 - The Huddle
03:00 - Rowing Week
04:55 - The Hot Seat Q&A
06:30 - Favorite part of refereeing: the chase boat
08:57 - Favorite place to referee
09:40 - Challenges of referees and a lack of funding isn’t helping with bringing new refs down the pipeline
16:59 - Rowing Origin: walking on at the University of Wisconsin (Go Badgers!)
20:04 - Grit, coming back from behind, and being eager to go into the pain cave
23:36 - Accepting the pain and getting gold at the 1984 Olympic Games L.A.
26:04 - Advice for rowers aspiring towards the Olympics
30:44 - A pair of tan pants and a blue Oxford shirt got Kris started as a referee
31:55 - The process of becoming a USRowing referee
35:35 - What you need to understand about race officials
36:11 - Sassing the referees
38:30 - As an arbitrator for the Court of Arbitration for Sport, what types of cases *might* Kris handle at the Olympic Games Paris?
41:54 - Are there any doping concerns in Olympic rowing?
43:10 - As an IOC delegate, Kris has an all access pass to the events … if she has time to go
44:28 - Making the pitch to new potential referees
46:37 - SSN Events & Announcements

To see photos of Kris Thorsness, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E14: Olympian Jacob Plihal's Lesson in Patience and Persistence

Sat, 06 Jul 2024 07:00:00 -0400

Born and raised on Vashon Island, Washington, Jacob Plihal wasn’t super excited to start rowing (ugh, spandex!), but in 2012 a knee injury prompted him to give up his basketball dreams. With prodding from his physical therapist, and then motivated by friend, classmate and Jr. National Team rower Mia Croonquist, he climbed the ladder to Northeastern University team captain, then the U23 National team, and most recently was named to the 2024 U.S. Olympic team in the men’s single. At 6’10”, Jacob has a clear view of the world’s biggest rowing and athletic achievement: Paris 2024.

We really appreciated his honesty about working for over a decade through both success and disappointment. About turning down opportunities because funding wasn’t available. And about having to work around limited mobility in his knee. He credits sticking to the grind and figuring out what works (and what doesn’t) to being stubborn.

For all these reasons, we’re rooting for Vashon Island’s hometown kid this summer at the Olympic Games Paris.

QUICK LOOK

00:00 - Episode Lead-In
01:22 - The Huddle
02:13 - On a scale of 1-10, Jacob’s rowing week was a 7
02:37 - The Hot Seat Q&A
03:53 - Growing up with freedom to explore on Vashon Island, WA
05:21 - Rowing origin story: A serious knee injury as a teen changed Jacob’s athletic path
08:42 - Rehabbing an injury while you’re still growing, and working around limited range of motion today
10:23 - Being a member of the Green Racing Project at Craftsbury Outdoor Center
12:28 - Playing it safe before the big show
14:10 - The idea of making a national team was planted very early
16:55 - What the heck is the Regatta of Death?
21:06 - What’s on your mind on the starting blocks in Lucerne?
23:30 - Rowing Fillipi’s biggest single and testing out various Concept2 blades
24:15 - Hometown response to qualifying for the Olympics
26:00 - Making the most of being an Olympian in the community
27:47 - Olympic race date/time and getting a new Fillipi in Paris
29:27 - Jacob explains the perfect stroke and a Kris Korzeniowski drill to help you get there
31:50 - Tara and Rachel’s move into sculling in 2024 for Race Around the Rock
34:57 - Rowing with Isaiah Harrison (6’9”) vs Don Williams (6’2”)
36:00 - SSN Events & Announcements

To see photos of Jacob Plihal, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E13 - Chiro Joe: Back Pain and Injury Prevention

Sat, 22 Jun 2024 07:00:00 -0400

We challenge our listeners to "Ask us Anything." When a very specific question came in about back pain, we didn't feel like we 100% had the authority to answer it. So show co-host Rachel Freedman called up her chiropractor – and former DC Strokes Rowing Club member – Dr. Joe Henderson to get his insights.

Together we delve into causes of rowers' back pain, injury prevention, managing expectations, stretching, and considering other pain points like forearms and hip flexors.

QUICK LOOK

00:00 - Episode lead-in

00:54 - Co-hosts Tara Morgan and Rachel Freedman talk about their own back pain and experiences with chiropractors

07:35 - Dr. Joe Henderson on managing expectations when working to prevent injury

08:51 - Listener question: "I experience back pain when sweeping but not sculling..."

12:59 - Rachel’s journey to chiro care

15:29 - Mitigating pain through stretching and mobility

20:50 - Take time off and see a doctor

22:40 - Steady State Network events and initiatives

To see photos of Dr. Joe Henderson, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E12 - Feet, Seats, and Finding Comfort on the Erg

Sat, 08 Jun 2024 07:00:00 -0400

There are many impersonators, but Concept2 RowErgs are the original – and for many the gold standard – indoor rowing machine. It all started in the early 1970s with brothers Dick and Pete Dreissigacker, a bike wheel, and engineering experiments in a barn in Vermont.

Dick and Pete know their machines, and rowing, inside and out so we called up Dick to talk about how foot stretcher set up can help both new and seasoned rowers.

And because we were really geeking out on erg set up 101, we enlisted Will Ruth, the Green Racing Project Strength Coach and Sculling Camp Coordinator at Craftsbury.

Dick and Will help us consider heel height, seat pads, horizontal drive, and finding comfort on the erg.

QUICK LOOK

00:00 - Episode lead-in
01:05 - Dick Dreissigacker on erg foot stretcher set up considerations and compromises
06:07 - Seat pads
06:59 - Clip in shoes, raising your heels, and that pair of erging shoes you just can’t give up on
09:45 - Heels up or heels down at the catch?
14:36 - Part 2: Will Ruth on setting up the erg for comfort
18:27 - Setting up heel heights for rowers with leg length discrepancies, or significant differences in left/right shoe sizes
19:38 - How adjusting the foot stretcher height effects the stroke
21:18 - Modifying the horizontal seat to heel relationship by using a seat pad - on the erg vs in a boat
22:47 - Rigging solution choices for club boats
25:48 - Foam heel inserts for rowers with small feet
26:37 - Horizontal forces can be good as long as they don’t compromise something else
28:05 - SSN events and initiatives

To see photos of Dick and Will, and get links to the people and resources mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E11 - With Equal Parts Data and Devotion, Live2Row Founders Help Rowers Find More Speed

Sat, 25 May 2024 07:00:00 -0400

Twenty years after meeting as high school athletes, long time friends Stephen Pryor and Justin Knust are coaching in studio, online, and on the water, as the data-driven founders of Live2Row Studios.

While hauling regatta trailers and drinking beers in bars, Stephen and Justin realized that the coaching and training system they’d been developing for youth rowers could be valuable for the larger rowing community. In 2015, they opened the doors to Live2Row Studios in Ocoee, FL, and pivoted during COVID to offer live on-line training.

Today, their growing coaching staff uses ErgZone’s powerful metrics to provide personalized benchmarks and they are devoted to making a difference for the rowing community.

SIDE NOTE: We're grateful to Live2Row for creating a 6-month endurance training plan for our Allies with Oars crews to prepare for Race Around the Rock, an 88k coastal relay race around Salt Spring Island in British Columbia on Aug. 25, 2024.

QUICK LOOK

00:00 - Episode lead-in
02:45 - Rowing week on a scale of 1-10
04:28 - Hot Seat Q&A
13:19 - Stephen and Justin's rowing origin stories
15:36 - Early days developing as a rower and coxswain with the Orlando Area Rowing Society
18:10 - The culture of suffering and working to change opinions about erg workouts
21:01 - Approaching the erg and culture around masters coaching
25:21 - Live2Row seeks to impact all levels of rowing from the top down, bottom up
29:34 - “Talking about rowing is becoming a better coach”
34:20 - How Live2Row pivoted (and grew) during COVID
38:22 - Live2Row camps are designed around the on-water training schedule AND with basement erg owners in mind
40:10 - The Live2Row community
44:14 - The guys describe the perfect stroke
47:54 - SSN events and initiatives

To see photos of Stephen, Justin, and Live2Row members, and get links to the people, clubs, events, and resources mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E10 - Rethinking Flying Solo: Bill Byrd Has a Change of Heart

Sat, 11 May 2024 07:00:00 -0400

This is the fifth and final episode in a series on heart attacks and emergency preparedness. In this series you’ll hear first hand accounts from rowers who survived heart attacks, teammates and coaches who witnessed these events, and even from widows who reflect on warning signs and “what ifs.”

On this episode:
Bill Byrd has been rowing for nearly six decades and was a founding member of Willamette Rowing Club in Portland Oregon. One morning in 2018, he suffered a heart attack while training in his single. This is a story about living well, being prepared, the power of having all hands on deck, and survival.

We couldn’t tell Bill’s story without his ex-wife and longtime rowing partner, Jann Byrd, who was also on the water that morning and played a pivotal role in saving his life.

Stay tuned at the end for safety tips from US Rowing Director of Safeguarding Tom Rooks and be sure to share the whole series with your boathouse safety committee and coaches.

Other episodes in this series:
Perspective: One Coach’s Lifesaving Efforts

QUICK LOOK

00:00 - Episode lead-in
02:55 - Rowing week on a scale of 1-10
04:13 - Hot Seat Q&A
06:31 - Rowing on the Willamette
07:45 - Bill wanted to play football at UW but instead got recruited to row
11:32 - Jann first got in the coxswain seat for mens boats at the Naval Academy
14:25 - Bill’s heart attack story, from slipping into the water, to CPR and EMS response
22:48 - Ripple effects on the club and teammates
25:30 - The diagnosis, rehab, recovery, and return to racing
30:10 - Safety precautions: logbook, PFD, cell phone, heart rate monitor
33:51 - What a life of rowing has given Bill and Jann
36:06 - The perfect stroke
38:47 - 2024 season
40:30 - How racing changes as you age up through the categories
42:50 - Top Tips from Tom Rooks, USRowing Director of Safeguarding
47:30 - SSN events and initiatives

To see photos of Bill and Jann, and get links to the people, clubs, events, and resources mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E9 - Perspective: One Coach's Lifesaving Efforts

Sat, 27 Apr 2024 07:00:00 -0400

This is the fourth episode in a series on heart attacks and emergency preparedness. In this multi-part series you’ll hear first hand accounts from rowers who survived heart attacks, teammates and coaches who witnessed these events, and even from widows who reflect on warning signs and “what ifs.”

On this episode:
Damion Winship had only been coaching for the Ancient Mariners Rowing Club for a short while the morning his coaching life changed. A masters rower new to his program had a heart attack on the water. Hear how Damion worked through his emergency checklist, how his CPR training kicked in, and how the crew worked together to try to save a life.

Other episodes in this series:
Giving and Getting Support: Burnham Boat Slings’ Peter Kermond

QUICK LOOK

00:00 - Episode lead-in
01:25 - What prompted our heart attack and emergency preparedness series
03:40 - Coaching older rowers; Rowing and Aging project
05:58 - Coach Damion Winship details the moment a guest rower suffered a heart attack and the steps he and the crew took to try to save his life
12:38 - Providing CPR on the water, and quick decision making
23:05 - Damion and the aftermath - protocols and more
28:31 - Tara and Rachel post-interview reflections
36:28 - USRowing Director of Safeguarding Tom Rooks’ tips for rowers and coaches in an on-water emergency situation
39:47 - SSN events and initiatives

To see photos of Damion, and get links to the people, clubs, events, and resources mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

S5E8 - Bonnie Garmus: Life Lessons in Balance

Sat, 13 Apr 2024 07:30:00 -0400

Bonnie Garmus was a competitive masters rower for years before an offhand comment during a business meeting prompted her to begin writing her debut novel, "Lessons in Chemistry," which has been adapted into an Apple TV+ series.

Everyone wants to talk with Bonnie about the book’s main character, Elizabeth Zott, but we turned the table to ask Bonnie about the role rowing plays in her life – and her book – which has been on The New York Times bestseller list for nearly 100 weeks.

QUICK LOOK

00:00 - Episode lead-in and intro

03:04 - The Huddle: Get to know Bonnie Garmus

03:35 - Rowing Week: erging

05:15 - Meeting the Queen

07:26 - Hot Seat Q&A

08:38 - Cold open water swimming as a kid with her Dad

11:42 - Learning to row at Green Lake Rowing Club in Seattle

15:08 - Feeling a boat pick up and go for the first time

17:34 - Tara explains “the rower life cycle”

19:33 - How rowing effected Bonnie’s life

22:50 - Rowing as a character in "Lessons in Chemistry"

22:46 - Rowing as a hardship for Elizabeth to handle

29:14 - Was any of the book’s rowing based on Bonnie’s personal experience?

30:11 - What Bonnie really thinks about the Apple TV+ adaptation of "Lessons in Chemistry"

32:34 - Learning to never quit

33:19 - About that other book adapted for screen: "Boys in the Boat"

39:01 - SSN events and initiatives

To see photos of Bonnie, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.

This episode was written, produced, hosted, and edited by Rachel Freedman and Tara Morgan. Tara provides additional audio engineering and is our sponsor coordinator. Rachel manages the website, social media, and e-newsletter. Our theme music is by Jonas Hipper.

E5S7 - Giving and Getting Support: Burnham Boat Sling's Peter Kermond

Sat, 30 Mar 2024 07:30:00 -0400

This is the third episode in a series on heart attacks and emergency preparedness. In this multi-part series you’ll hear first hand accounts from rowers who survived heart attacks, teammates and coaches who witnessed these events, and even from widows who reflect on warning signs and “what ifs.”

On this episode:
Peter Kermond has been the face and voice of Burnham Boat Slings since purchasing the business in 1999. When he's not in the shop, or out rowing, he is probably manning a Burnham booth at a regatta. That’s where we met him - at Head of the Charles - in 2022, just a month after he survived a widowmaker heart attack. Peter and his wife Carin Reynolds are both successful national team members, masters rowers, and high school coaches. They are also a testament to teamwork, as they navigated Peter’s health emergency and rehabilitation, and his return to racing.

Other episodes in this series:

QUICK LOOK

00:00 - Episode lead-in
02:20 - The Huddle: Get to know Peter and Carin
04:40 - Rowing Week: erg and tank workouts
06:12 - Hot Seat Q&A
10:59 - Peter got hooked on rowing in high school training, traveling, and racing in the summer with Belmont Rowing Club
13:22 - Carin’s college sophomore experience with “WRECK” rowing
14:10 - Peter and Carin met in 1984 as members of the US LTWT National Team, reconnected years later as coaches in New Hampshire
15:59 - The day in 2022 when Peter had a widowmaker heart attack
24:12 - Family history, no warning
25:45 - Rehab, getting back in the boat, and feeling better than before the heart attack
31:08 - Support from the rowing community
32:32 - Bringing awareness to friends and rowers about heart health
35:59 - Finding perfect strokes on the Connecticut River in Hanover, NH
39:47 - Burnham coastal products, Blackburn Challenge, and Race Around the Rock
47:10 - Tom’s Tips
49:10 - SSN events and initiatives

To see photos of Peter and Carin, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, Live2Row, EB5 Investors, RowSource, and our Patrons.

S5E6 - How to Thrive: Lessons from ZLAC, the World's Oldest Women's Rowing Club

Sat, 16 Mar 2024 07:00:00 -0400

As part of our club spotlight series and in the lead-up to San Diego Crew Classic, we head to California to get to know ZLAC, the oldest women’s rowing club in the world.

Established in 1892, ZLAC's unique structure allows for both competitive and social memberships. You don't have to row. New members are added to generational Crews to bolster cross-program and boathouse interaction and provide personal connections to members in a similar age range for support. As far as we know, ZLAC is unique in this offering. Be prepared to take notes and consider what more your club could do to help build and sustain community.

Through the years, ZLAC programs have produced U.S. National Team members, Olympians, top college rowers, regional racers, and thousands of recreational rowers. The heart of ZLAC’s mission is to support all women and girls through the sport of rowing.

We're joined by ZLAC's Masters Head Coach Chris Shannon, Athletic Chair Tanya Ferguson, and recent LTR grad Lee Copson.

QUICK LOOK

00:00 - Episode lead-in
02:17 - The Huddle: Get to know Chris, Tanya, and Lee
02:54 - Rowing Week
05:39 - Hot Seat Q&A
09:56 - Chris got just one sculling lesson, then spent months flipping before being invited to a sweep team
14:49 - Lee was a social member since high school, and learned to row when she became an empty nester
17:38 - Tanya came to rowing after a soccer injury
20:52 - A brief look at ZLAC's 130+ year history
23:18 - ZLAC’s generational social crews and the bonds they help create among members
27:06 - Understanding the inner workings that make ZLAC so special
27:55 - Joining, membership, and programs
30:18 - Lee describes San Diego Bay
30:59 - ZLAC’s decades-long involvement with San Diego Crew Classic
35:14 - Chris, Tanya, and Lee tell us what's ahead in 2024
41:39 - ZLAC’s Legacy

To see photos of Chris, Tanya, Lee, and ZLAC founders, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, Live2Row, EB5 Investors, RowSource, and our Patrons.

S5E5 - Sue and John Hooten's Mutual Admiration Society

Sat, 02 Mar 2024 07:30:00 -0500

This is the second episode in a series on heart attacks and emergency preparedness. In this multi-part series you’ll hear first hand accounts from rowers who survived heart attacks, teammates and coaches who witnessed these events, and even from widows who reflect on warning signs and “what ifs.”

On this episode:
A member of the first U.S. women’s Olympic team and a longtime masters rower, Sue Hooten has a lifetime of rowing memories. She learned to row in California in the early 1970s, really appreciated the boathouse sock box in Philadelphia, and has raced around the world. In March 2018, her husband, former National Team and Vesper Boat Club coach John Hooten, had a medical emergency on the water while training in his 1x. He was out with his training partner, without a coach, and – like most rowers – was not wearing a PFD.

Stay tuned ‘til the end. We tapped Tom Rooks, USRowing’s Director of Safeguarding, for top safety tips that scullers – who row without a coach present – should consider.

Other episodes in this series:
Giving and Getting Support: Burnham Boat Slings’ Peter Kermond

QUICK LOOK

00:00 - Episode lead-in
01:57 - The Huddle: Get to know Sue
05:55 - Sue’s Rowing Week… could have been better: arthritis & cataracts
06:37 - Hot Seat Q&A
11:20 - Sue’s rowing story began as walk on at UC Santa Barbara
14:29 - Meeting Coach Harry Parker and moving to Boston for National Team selection camp
18:47 - Coach Ted Nash paired Sue with Laura (Staines) Giardano for the 2x
22:27 - Meeting Vesper coach John Hooten
24:36 - About John and his unconventional way of looking at things
29:37 - John’s return to rowing in 2016
31:14 - March 5, 2018: The day John didn’t make it back to the dock
33:20 - Looking back at warning signs
35:57 - Could a life jacket have helped John?
38:21 - Staying connected with friends after John’s death
39:23 - What’s ahead for Sue’s rowing life in 2024?
41:57 - Tom’s Top Tips: USRowing safety guidelines for scullers rowing without a coach present

To see photos of Sue and John, and get links to the people, clubs, events, and resources mentioned in this episode, check out the show notes on our website.

This episode was made possible in part by Breakwater Realty, Live2Row, EB5 Investors, RowSource, and our Patrons.

S5E4: For One Heart Attack Survivor, the Beat Goes On

Sat, 17 Feb 2024 07:00:00 -0500

This is the first episode in a series on heart attacks and emergency preparedness. In this multi-part series you’ll hear first hand accounts from rowers who survived heart attacks, teammates and coaches who witnessed these events, and even from widows who reflect on warning signs and “what ifs.”

In this episode:
Willamette Rowing Club couple David Setter and Sarah Copeland are enthusiastic about having learned to row as adults and use the word "fun" to describe their rowing life way more than anyone else we've can think of. But one day in 2018, David had a heart attack. Together, David and Sarah recount that day and why he survived, and delve into recovery and returning to the boat. We also come to terms with erg splits going up as we get older and talk about learning to enjoy rowing for the sake of rowing.

We also tap Tom Rooks, USRowing’s Director of Safeguarding, for top tips that coaches, rowers, and teammates can use when there’s an emergency on the water, or around the boathouse.

Other episodes in this series:
Giving and Getting Support: Burnham Boat Slings’ Peter Kermond