Rowing

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

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 welcome04:00 - Rowing Week on a scale of 1-10: tendonitis, injury, and “customer relations”09:40 - The Huddle13:15 - Hot Seat Q&A15:28 - Rowing Origin Story20:29 - Coxing personality: absorb all she can; give rowers what they need in a way they can best receive it25:16 - Taking a holistic approach to coxing ROWsist28:34 - Coxing levels I, II, III32:41 - 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 office39:23 - 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 communications47:24 - A look back at the season, and a look ahead to growing as a coach and coxswain50:44 - A consideration of the post-practice huddle55:47- Lea’s idea of a perfect stroke57:11 - Steady State Network news and notes59:52 - Outtake
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber
 

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

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.
 
GUESTCarolyn Webster-Stratton Founder, The Incredible Years Professor Emeritus, University of WashingtonMember, Vashon Rowing Club
 
QUICK LOOK
00:00 - Episode intro00:25 - Banter02:25  - Rowing Week 03:45 - The Huddle07:24 - Hot Seat Q&A11:11 - Carolyn’s rowing origin story13:58 - A bike accident, a brain injury, and stubbornly pushing (instead of resting) through recovery22:54 - The best rowing advice Carolyn ever received20:28 - 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 rowing33:00 - What the rowing life has given Carolyn36:20 - Steady State Network news and notes
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To see photos and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.
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This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.
.
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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
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Check out more Steady State Network here: 
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Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

S6E14: Tap Into Your Potential with Cara Stawicki

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.
GUESTCara StawickiFounder, Be Brave High Performance3x US National Team member 2019 World Champion, LW2-
QUICK LOOK00:00 - Episode intro01:56 - Cara’s rowing week on a scale of 1-1002:36 - The Huddle04:01 - Hot Seat Q&A06:07 - Cara’s rowing origin story09:22 - Defining moments that helped shape Cara’s path11:26 - Working through setback and challenging times13:46 - Building a community of trust18:19 - Love affair with the pair22:00 - 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 community29:49 - Performance doesn’t happen in isolation: considering the whole athlete36:29 - Rituals and mind set on race day40:22 - How Be Brave High Performance is helping athletes43:11 - Self-talk and the inner critic44:17 - Advice to Cara’s younger self44:51 - Steady State Network news and notes
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To get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.
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This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.
.
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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetworkBLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOarsIG - @AllieswithOars
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

S6E13 - Coastal Rowing Pioneers: Ben Booth and Mark Oria

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 MORERide the Waves: A Complete Guide to Coastal Rowing & Beach Sprint
QUICK LOOK
00:00 - Episode intro01:34 - Hosts Tara and Rachel talk candidly about the topic05:50 - Welcome guests and Rowing Week on a scale of 1-10: 07:00 - The Huddle: Ben then Marc09:19 - Growth of coastal and beach sprint in the past 5 years 12:43 - New Book! Ride the Waves15:47 - Extreme conditions + knowledge + skills = success18:18 - camps19:29 - Welcome Cooper and Noah20:42 - Rowing Origin Stories: Cooper then Noah22:33 - The Hot Seat Q&A24:56 - The kids ask the experts32:37 - Reframing the flat water rowing experience and benefits of adding beach sprints and coastal to flat water programs34:48 - 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
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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.
.
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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetworkBLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOarsIG - @AllieswithOars
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

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

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, PresidentKyle Williams, Chief Empowerment Officer
FIND OUT MOREwww.alongtalk.comFB, IG & X: @alongtalk2020YouTube: @Alongtalk
QUICK LOOK
00:00 - Episode intro01:50 - Hosts Tara and Rachel talk candidly about policies that led to segregation, and outdated ideas that persist04:10 - Welcome guests and week on a scale of 1-10 09:15 - The Hot Seat Q&A17:53 - Kyle and Kamal met in college at Hampton University20:02 - A Long Talk origin story began in response to a 2020 incident with an NCAA basketball coach29:45 - Connecting with USRowing started with Matt Logue at TRRA32:04 -  A willingness to learn and progress over perfection36:10 - Success looks like…40:56 - Information plus empathy equals action41:58 - A Long Talk’s CPR ( clarify, probe and redirect) training49:44 - How white women can impact change52:56 - Are you ready to take your first steps towards  interrupting ignorance?54:50 - Steady State Network news and notes
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To get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
.
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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetworkBLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOarsIG - @AllieswithOars
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

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

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
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
.
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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOarsBLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

S6E9: The Ocean is Calling Oar the Rainbow

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 Introduction01:45 - Episode Intro: Rachel and Tara’s take on taking on an ocean08:57 - The Huddle: A quick get to know you 10:39 - Rowing week on a scale of 1-1011:26 - The Hot Seat Q&A13:58 - 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 program19:20 - Most recent training/practical session together21:09 - The dream of rowing an ocean26:05 - How Oar the Rainbow came to be28:40 - Commitment and family sacrifices30:30 - About the World’s Toughest Row31:20 - The boat named Emma32:30 - Training33:37 - Extrapolating personal skills to make the teamwork work38:03 - The “why” 42:42 - Charities and support44:14 - Intro to Q&A with ocean rower, author, and adventurer Jordan Hanssen44:55 -  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 nuggets56:10 - Steady State Network news and notes
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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.
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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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber
 

S6E8 - On Course: Rowing STEM with Coach Neil Bergenroth

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 Introduction01:17 - Episode intro: Hosts Rachel and Tara banter about their personal experiences learning about data from the Concept2 monitor05:27 - Neils's rowing week on a scale of 1-10: 9 (or 10) because a client set a U.S. record on the slides05:52 - The Huddle: A quick get-to-know Neil's rowing background07:41 - The Hot Seat Q&A11:07 - Neil's rowing origin story began at Kingston Grammar School in London14:00 - Making the decision to attend Boston University14:41 - When your new wife is from Tulsa ... you move across the Pond and volunteer at Tulsa Youth Rowing Association18:54 - Aging, making time for family, stepping away from the launch, and deciding what to do next20:20 - A vision for what online coaching could be: apps22:37 -  Developing the Rowing STEM curriculum and app, and bringing it into the classroom25:52 - Why rowing is a great way to teach STEM concepts28:41 - Using the Concept2 RowErg for STEM experiments32:17 - The future of the Rowing STEM curriculum depends on others stepping up34:20 - Neil describes the perfect stroke 42:40 - Steady State Network news and notes
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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.
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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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber
 

S6E7 - Rowing's Cultural Connection for Pacific Islander Youth

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 Intro2:16 - Rowing week: On a scale of 1-10, Anthony's was a 9 while prepping two youth for New Zealand Coastal Championships02:54 - The Huddle: A quick get to know Anthony03:40 - The Hot Seat Q&A05:22 - 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
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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.
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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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

S6E6 - GB Olympian Caragh McMurtry: Advocate for Neurodiverse Athletes

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 Intro01:46 - Rowing week on a sale of 1-1002:25 - The Huddle: A quick get to know you 04:23 - The Hot Seat Q&A07:52 - 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 plan20:18 - Separating negative team experiences from the restorative aspect of rowing23:08 - learning style: quiet coaching, no word salads27:43 - Neurodiverse Sport: reducing stigma, and making universally designed coaching the norm32:20 -  when you're asking for help, support, accommodations, it needs to be a two way conversation34:30 - Defining neurodiversity37:26 - incorporating neurodiversity training into coaching certs39:01 - the state of the neurodiversity conversation in sport42:45 - Steady State Network news and notes
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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.
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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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE: www.steadystatenetwork.com/support 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with the hosts:Rachel Freedman - @RowSourceTara Morgan - @CmonBarber

S6E4: Coach Cassandra Cunningham on Curiosity, Consistency and Growth

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.
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QUICK LOOK
00:00 - Intro 02:43 - The Huddle03:32 - The Hot Seat Q&A06:19 - Rowing origin story: To keep her life from unravelling, Cassandra walked on at Sacramento State09:23 - Navigating her way to success in college came by way of being curious12:14 - Finding and needing sport17:00 - Cassandra was inspired to become a coach by her dad who was a coach, and her mom who installed her with common sense19:04 - Strengths and struggle buses of new coaches, and setting the tone for the team23:14 - Coaching, connecting with, and being present for the whole athlete26:49 - Founding P3PE to bring her philosophy of prior proper planning through communication, organization, and professionalism29:33 - The perfect stroke doesn’t exist30:54 - Trusting the process: consistency, growth, awareness33:22 - Cultivating a positive mindset starts with self-care, showing up, and reading the room37:34 - 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 blending46:18 - Evolution of positive planning mindset49:04 - Steady State Network news and notes
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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.
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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
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
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Connect on FB and IG with Rachel at @RowSource, and Tara at @CmonBarber

S6E3: Lenny O'Donnell is Preserving Rowing History

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 LOOK00:00 - Intro 02:40 - The Huddle03:20 - Rowing Week on a scale of 1-10: 7 because of time spent with the Ancient Mariners05:25 - Tara and Lenny crossed paths in Seattle years ago at Pocock Foundation07:21 - The Hot Seat Q&A09:50 - Rowing origin story: Title IX encroached on wrestling, so he walked on to the UW crew11:45 - After 25 years off the water: carbon fiber oars!13:05 - Erging + walking the dog = keeping healthy13:50 - A life in teaching made for an easy transition to coaching18:35 - Rowing Archives began with research into the 1958 UW crew - the first American athletes to compete in the Soviet Union24:13 - Working towards a future national rowing museum26:57 - Holy Grail of archival rowing footage28:31 - Lucy Pocock competed in coxed singles29:34 - T & R post-interview banter worth keeping.30:45 - Steady State Network news and notes
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
BLUESKY - steadystatenetwork.bsky.social
Connect on FB and IG with Rachel at @RowSource, and Tara at @CmonBarber.
 

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

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 Huddle04:35 - Rowing Week: 1-1005:45 - A brief history of PCRC’s purpose-built rowing lake07:45 - The Hot Seat Q&A09:16 - Rowing origin stories: Pete needed a knee-friendly sport; walking and cycling no longer “cut the mustard” for Kate13:15 - Kate’s retinitis pigmentosa and learning to feel the stroke 17:00 - Mind mapping your stroke22:35 - Developing the logistics, trust, and respect for a successful blind rower/coach partnership 27:17 - Pete’s philosophy: coach the rower in front of you30:43 - Row the Rhythm, with support from Love Rowing, is bringing rowing to visually impaired athletes across England39:41 - Pete:  British Rowing Inclusive Coach of the Year 2024 40:48 - Advice to clubs on integrating visually impaired athletes 43:36 - Describing the perfect stroke44:24 - Steady State Network news and notes
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
Connect on FB and IG with Tara at @CmonBarber, and Rachel at @RowSource

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

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. 
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Want a training program that combines strength and rowing? Check out BarbellMedicine.com and use code CASSI10 for a discount.
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QUICK LOOK
00:00 - Intro 01:38 - Rowing Week: 1-1002:42 - The Huddle03:20 - The Hot Seat Q&A04:53 - Rowing origin story: walking on at Georgia Tech brought community and a focus for success as a student athlete09:45 - First coaching gig: Georgia Tech novices12:30 - Developing a coaching style, influences16:13 - Transition from collegiate rowing to masters rowing18:18 - Bootcamps, powerlifting, and CrossFit21:37 - UCanRow2 training verification, coaching other coaches, and talking about indoor rowing without talking about rowing on the water29:18 - Setting yourself up for winter fitness success with: BAM (bare ass minimum), RAD (really awesome day), auto-regulation33:58 - Barbell Medicine rowing + strength training program39:29 - Cassi’s “original domino piece” - the thing that's gonna catapult someone into making more changes with just one change42:15 - Outro
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
Connect with Tara at @CmonBarber, and Rachel at @RowSource

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

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 LOOK00:00 - Intro 02:00 - The Huddle04:23 - The Hot Seat Q&A12:15 - Rowing Week: 1-1014:32 - Brain surgery, a new perspective on life, and founding Rebel Row20:03 - Growing the Rebel community and the non-sales pitch pitch19:55 - Processing the reality of Hurricane Helene33:45 - Post-hurricane recovery 39:21 - Training non-rowers to use the erg as a conditioning tool42:56 - Looking forward to getting back to Rebel Row45:20 - How you can help small businesses in Asheville
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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.
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This episode was made possible in part by Breakwater Realty, iCrew, RowSource, and our Patrons.
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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.
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SHOP SSN GEAR: www.steadystatenetwork.com/shop
SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter
MAKE A DIFFERENCE BY DONATING TO ALLIES WITH OARS: www.steadystatenetwork.com/allieswithoars 
Check out more Steady State Network here: 
FB - /SteadyStateNetworkIG - @SteadyStateNetwork
FB - /AllieswithOarsIG - @AllieswithOars
Connect with Tara at @CmonBarber, and Rachel at @RowSource

S5E23: Nermine Khenefar - COVID, Kilimanjaro, and Crew

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 intro01:38 - Nermine's rowing origin story03:35 - Rowing Week 1-10: training for the 2025 World Rowing Indoor Championships05:39 - The Hot Seat Q&A09:24 - Competitive horse riding came to end with a knee injury11:00 - Rowing as spiritual and sacred time13:36 - Rowing provided renewed body confidence14:31 - Climbing Mt. Kilimanjaro on her 40th birthday17:23 - Challenges of racing when there are so few masters women rowing in Cairo22:53 - Flat water rowing on the River Nile, coastal rowing on the Red Sea27:53 - Rowing bucket list
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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Follow us on Facebook and Instagram at @steadystatenetwork

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

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 1005:57 - 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
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To see photos, and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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Follow us on Facebook and Instagram at @steadystatenetwork

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

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 - Intro01:40 - The Huddle03:20 - Rowing Week on a scale of 1 to 1006:38 - The Hot Seat Q&A08:32 - Beth’s height caught the attention of the Smith College rowing coach11:57 - Beth’s tall children followed in her rowing footsteps13:46 - Angie found rowing after a divorce and move to Austin, TX18:58 - Angie’s rowing community got her through breast cancer treatment and recovery19:59 - Angie’s motivation to create Pulling for Pink, and involvement with Row for the Cure, Pink Ribbon Row21:57 - Angie’s return to rowing at Head of the Charles24:46 - Pink Robbin Row by the numbers25:44 - How Survivor Rowing Network learned lessons from its predecessors, and became a successful grant-making organization30:15 - First-ever Survivor Row event at Head of the Charles32:32 - Survivor rows, survivor programs, and creating community34:54 - Outro
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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Follow us on FB and IG at @steadystatenetwork

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

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 Huddle03:15 - Welcome 05:18 - Rowing Week 1-1007:32 - The Hot Seat Q&A15:54 - 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 regatta22:13 - Marc’s coaching career began with making sure little kids had fun, and he maintains that philosophy today28:11 - A brief introduction to coastal endurance and beach sprints31:43 - Pearl’s transition from flat water national team to coastal rowing33:45 - Adaptive technology for vision impaired athletes38:58 - Letting go of perfection and embracing chaos40:49 - Next Level Rowing’s role in developing coastal and beach sprint athletes44:33 - 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 biathlon52:15 - Pearl and Marc’s  training, racing, and coaching goals for 202554:19 - Getting the ball rolling for Youth Olympic Games 2026, and LA Olympics 202857:43 - Outro
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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.
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This episode was made possible in part by Breakwater Realty, RowSource, and our Patrons.
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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.
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Follow us on FB and IG at @steadystatenetwork

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

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?
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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.
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This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.
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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.
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Follow us on FB and IG at @steadystatenetwork

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

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 brave07:15 - 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 Racing10:35 - 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
Coaching16:29 - Live2Row Studios Founders and Coaches Stephen Pryor and Justin Knust on checking yourself19:33 - Technique spotlight with New Zealand Olympian Eric Murray: finding suspension on the erg
Coxing23:33 - Whitney Powell of the Candid Cox explains taking ownership of the boat26:24 - Olympian and founder of the 9th Seat Mary Whipple says “less is more” and give space between asks29:26 - Masters coxswain Mitch King hinges his coxing on being collaborative
The Big Issues32:29 - 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) deals41:39 - Non-binary rower David Scherzer on the limiting male/female gender structure46:04 - Former Tulsa University Women’s Head Coach Kevin Harris on USRowing’s gender identity policy and the importance of inclusion
The Perfect Stroke49:30 - Setting up the perfect stroke50:35 - New Orleans Rowing Club accepts the chaos of coastal rowing53:09 - 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 quest55:31 - UW Coach Marqus Brown describes a “quiet” prefect stroke56:48 - Lake Washington Rowing Club boatswain Susan Kinne describes the meditative experience of rowing in the morning53:55 - Outro
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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.
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This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.
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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.
 

S5E13 - Chiro Joe: Back Pain and Injury Prevention

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

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

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-in01:05 - Dick Dreissigacker on erg foot stretcher set up considerations and compromises06:07 - Seat pads06:59 - Clip in shoes, raising your heels, and that pair of erging shoes you just can’t give up on09:45 - Heels up or heels down at the catch?14:36 - Part 2: Will Ruth on setting up the erg for comfort18:27 - Setting up heel heights for rowers with leg length discrepancies, or significant differences in left/right shoe sizes19:38 - How adjusting the foot stretcher height effects the stroke21:18 - Modifying the horizontal seat to heel relationship by using a seat pad - on the erg vs in a boat22:47 - Rigging solution choices for club boats25:48 - Foam heel inserts for rowers with small feet26:37 - Horizontal forces can be good as long as they don’t compromise something else28:05 - SSN events and initiatives
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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.
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This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.
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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.

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

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-in02:45 - Rowing week on a scale of 1-1004:28 - Hot Seat Q&A13:19 -  Stephen and Justin's rowing origin stories15:36 - Early days developing as a rower and coxswain with the Orlando Area Rowing Society18:10 - The culture of suffering and working to change opinions about erg workouts21:01 - Approaching the erg and culture around masters coaching25:21 - Live2Row seeks to impact all levels of rowing from the top down, bottom up29:34 - “Talking about rowing is becoming a better coach”34:20 - How Live2Row pivoted (and grew) during COVID38:22 - Live2Row camps are designed around the on-water training schedule AND with basement erg owners in mind40:10 - The Live2Row community44:14 - The guys describe the perfect stroke47:54 - SSN events and initiatives
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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.
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This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.
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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.

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

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
Giving and Getting Support: Burnham Boat Slings’ Peter Kermond
Sue and John Hooten’s Mutual Admiration Society
For One Heart Attack Survivor, the Beat Goes On
 
QUICK LOOK
00:00 - Episode lead-in02:55 - Rowing week on a scale of 1-1004:13 - Hot Seat Q&A06:31 - Rowing on the Willamette07:45 - Bill wanted to play football at UW but instead got recruited to row11:32 - Jann first got in the coxswain seat for mens boats at the Naval Academy14:25 - Bill’s heart attack story, from slipping into the water, to CPR and EMS response22:48 - Ripple effects on the club and teammates25:30 - The diagnosis, rehab, recovery, and return to racing30:10 - Safety precautions: logbook, PFD, cell phone, heart rate monitor33:51 - What a life of rowing has given Bill and Jann36:06 - The perfect stroke38:47 - 2024 season40:30 - How racing changes as you age up through the categories42:50 - Top Tips from Tom Rooks, USRowing Director of Safeguarding47:30 - SSN events and initiatives
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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.
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This episode was made possible in part by Live2Row Studios, Breakwater Realty, RowSource, and our Patrons.
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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.