Steady State Podcast

S2E18 - Big Ideas: Rowing’s New Visionaries

Steady State Network believes access to opportunities to thrive should be inclusive regardless of ability to pay. That’s why we created the Changemaker Scholarship initiative.
Throughout the year, we seek out educational and professional development events and courses for visionaries in the rowing community. With the help of sponsors, we were able to provide eight deserving rowers, coaches, and students with scholarships to attend the USRowing Annual Convention, held virtually Dec. 6-11, 2021.
On [S2] Ep 18 of Steady State Podcast, hosts Rachel Freedman and Tara Morgan talk takeaways from the USRowing Annual Convention, big ideas, and plans for 2022 with several of our most recent Changemaker Scholars. This broad touches on the things our Changemakers are thinking about and working on – from burnout to breathing technique, to DEI, sports psychology, and transgender policy.
GUESTS
Nicole Arrato: Masters Novice LTR Coach / Winter Training Lead, Greater Columbus Rowing Association
Kati Brennan: Yoga and Mobility Coach, Philadelphia City Rowing
Corinne Kazmierczak: student, University at Buffalo
Martyna Wasilewska: student, University of Central Florida
Vanessa Harvey: Programs Director / Head Youth Coach, North Star Community Rowing
TIME STAMPS00:00 - Intro4:42 - What’s going on in everybody’s rowing week9:25 - The motivation behind applying for a Changemaker scholarship14:39 - Rowing “aha” moments20:45 - RowCon: What we most looked forward to 24:20 - Avoiding burnout by creating relationships with other programs and exploring fun31:05 - Convention networking opportunities were slim, so Corinne emailed the National Team sports psychologist33:18 - Getting out of coaching silos35:00 - Plans for changemaking in 2022: Kati will explore breathing as therapy for rowers; Nicole seeks to establish a non-gendered open regatta category; Vanessa plans to hire local HS grads41:30 - We ask "What would you do with 20 minutes and a microphone?" - Vanessa would talk about changing the culture of rowing; Kati would teach us about breathing; Martyna would tell the story of how rowing changed her life; Corinne would explore trauma and resiliency; and Nicole would tell us why rowing is the Band-Aid of all problems
THANK YOU to these individuals and businesses for their Changemaker Scholarship support: Rower’s Dream, Bobby Kizer, Catalyst Rowing Fitness, Tacoma Rowing, Science of Rowing, Concept2

S2E17 - Coach Education: The Institute for Rowing Leadership

On [S2] Ep 17 of Steady State Podcast, hosts Rachel Freedman and Tara Morgan talk with CB Sands-Bohrer, Senior Manager of Coach Education at Community Rowing, Inc. (CRI); and Mitch McManus, 2019 Institute for Rowing Leadership (IRL) Fellow and newly-named Rowing Director and Head Coach of Shrewsbury High School Crew.
If you are a rower or coxswain in the United States who’s ever thought “I want to start coaching,” where’s the first place you think to turn? USRowing, right? A USRowing Level I, II, or III coaching certification speaks volumes and opens doors. But did you know that it’s not the only coaching education option?
The Advanced Certificate in Rowing Leadership at the The IRL is an intense, one-year coaching education program offered by CRI in Boston. It provides students opportunities to gain the knowledge, skills, and abilities required of a master rowing coach. 
The IRL is the only accredited US Coaching Education Program in rowing, ever. 
 
TIME STAMPS00:00 - Intro02:25 - Rachel & Tara chat about personal experiences with coaching education08:57 - CB Sands-Bohrer’s intro to rowing in college13:30 - With lots of coaches in family, it was natural for CB to get into coaching15:20 - What a great coach can do for an athlete; Work disguised as fun17:20 - The IRL experience29:00 - How Mitch McManus (2019 IRL fellow) found coxing in grade 732:44 - Coxing in the mid-’80s34:29 - Mitch’s career move from broadcasting to coaching at 5040:00 - Bringing non-rowing professional experience to the launch42:50 - Why coaching? Why now?46:00 - What surprised Mitch about coaching48:25 - Opportunity for collaboration at IRL51:12 - Team-building tactics to make work fun56:20 - Rapid Fire Q&A

S2E16 - Coach Tom Rooks on Vulnerability, Resiliency, and Saving Lives

On [S2] Ep 16 of Steady State Podcast, hosts Rachel Freedman and Tara Morgan are joined by Tom Rooks (Dir. of Rowing, Williamsburg Boat Club). This episode buzzes with authenticity as Tom shares his "fun first" mantra and how he prepares his juniors athletes to be better humans beyond the boathouse. Tom began to coach after 22 years in the United States Coast Guard, and he gets philosophical about vulnerability, resiliency, and saving lives. We also slide into tangents about Foo Fighters frontman Dave Grohl, ultimate frisbee, and vikings.
 
TIME STAMPS0:00 - intro2:20 - rowing week4:30 - team culture and coaching philosophy and rowing origin story12:45 - rowing is all in the Rooks family, the importance of a well-rounded life22:40 - quintessential Tom and wearing your heart on your sleeve27:30 - mentoring new coaches31:00 - what you’re capable of today, vulnerability, resiliency34:00 - how COVID taught WBC kids their “why”34:00 - taking his competitive drive to Disc Golf40:00 - choosing to row and having dominion over it43:00 - handle nerves, anxiety, expectations - visualize “rear view” moments49:00 - memorable lessons from Tom’s HS coach51:30 - how rowing helped Tom and his wife through physical challenges53:58 - risk management, safety plan development, mishap analysis1:00:50 - Rapid Fire Q&A
www.steadystatenetwork.com
 

S2E15 - Club Spotlight: Greater Columbus Rowing Association

GCRA has been on Tara's radar for a few years, after she saw adaptive rower Kristen Jackson powering through an erg piece on social media. Tara started following the club's really open and welcoming public group on Facebook, and has always been impressed with their camaraderie, presence at regattas, impassioned calls for volunteers, and shout-outs and high fives for each other.  
GCRA was founded in 1984 as a non-profit, volunteer-based organization dedicated to providing its diverse membership with safe sculling and sweep rowing opportunities. Today, it’s home to 145 members across masters and adaptive rowing programs.
GUESTS: GCRA Board President Laurie Gunzleman, LTR Coach Nicole Arrato, adaptive rower Kristen Jackson, recent LTR grad Cari Palmer, and rower and admin Sarah Stafford.
TIME STAMPS
0:00 - Introduction
4:30 - Speakmon Memorial Regatta / Cari falls in love with head racing / adaptive racing
10:45 - GCRA programs and events / LTR / Relentless Rowing Academy partnership
3:52 - What got Cari hooked during LTR
17:15 - What makes GCRA special
20:34 - How Laurie's son motivated her to learn to row
22:12 - GCRA para program thrives through COVID-19
27:25 - Learn to Row
48:40 - “Flat tire” friends
31:05 - Taking on leadership rolls
34:35 - Cari becomes an avid evangelist and roll model for her HS students
38:35 - Nicole’s perspective on rowing as a metaphor for life
40:20 - Lessons learned from rowing
41:55 - Land/water acknowledgement
46:00 - Rapid Fire Q&A

S2E14 - Margie Elsberg is Setting Her Own Pace

In the early 1960s, Margie was turned away by a rowing coach in Boston because she was a woman. After a full career in journalism, and raising three kids, she learned to row at 60. Today – at 78 - she's stronger than she's ever been. Together with her husband Mickey, they proudly carry the torch for I, J, and K category rowers as members of Upper Valley Rowing Club and Chinook Performance Racing.
We talk with this Baby Boomer former news woman and self-described tomboy about Title IX, putting herself first, how a Diabetes diagnosis set her on a wellness path, coxing octogenarians, training and racing with Chinook, and a whole lot more.
TIME STAMPS
00:00 - Introduction02:00 - From BU rowing rejection to HOCR in 40 yrs05:50 - After raising kids, making time for Margie 07:28 - Rowing a 2x with Mickey, and buying Pepto (her 1x)09:24 - Becoming a well-rounded athlete long after Title IX14:30 - Being a women of the Baby Boom generation16:35 - There at the beginning of Chinook Racing Performance20:35 - What happened when she coxed a J M4+ at Masters Nationals26:55 - From local tv/radio broadcasting to a 24/7 connected world 33:38 - UVRC’s CReW cancer recovery program36:58 - Coxing a levitating W8+ at HOCR 42:35 - Rapid Fire Q&A
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S2E13 - Changemaker Scholarships: Supporting Visionaries in the Rowing Community

Steady State Network believes access to opportunities to thrive should be inclusive regardless of ability to pay so we created the Changemaker Scholarship initiative.
Throughout the year, we seek out educational and professional development events and courses for visionaries in the rowing community. We are proud to partner with organizations and businesses to make these opportunities possible for rowers, coaches, and coxswains, plus club boards and staff.
Today on this special episode, Tara and Rachel talk about the Changemaker Scholarship Initiative - the why, the who, and what’s next
 
TIME STAMPS
00:00- Intro / paying it forward3:37 - Who are Changemakers?7:45 - Elevating visionaries and leveling the playing field 11:50 - 2020/21 Changemakers16:25 - Scholarship recipient testimonials18:38  - Our amazing sponsors22:25 - Next up: scholarships for the 2021 USRowing Convention 23:56 - Sponsorship opportunities24:30 - Rapid Fire Q&A29:18 - Patreon support

S2E12 - Liz Fusco, Dir. of Sports Nutrition for USRowing

As the Director of Sports Nutrition for USRowing, and in her own private practice, Liz Fusco helps Olympians, Paralympians, high performance athletes, recreationally active clients, and young athletes establish healthy relationships with food and  improve energy levels.  
Liz is also a sports dietitian for the US Olympic and Paralympic Committee and the Oklahoma City High Performance Center. She makes evidence-based nutrition strategies approachable, and in this chat she helps us better understand some of the nutrition choices we all make.
 
TIME STAMPS00:00 - intro2:20 - LTWT, coxswain weight, Jr LTWT13:31 - Liz’s education and research that led her to USRowing21:00 - Building a robust sports nutrition portal24:35 - Wellness Wednesdays26:00 - Regatta day: keep it simple & familiar28:35 - Carbo loading, Athlete Plates, and nutrition that supports your training plan32:45 - Concerns about intermittent fasting for masters rowers40:00 - Diet fads, our relationship with food, working with a registered dietician44:25 - Tips for athletes on a budget and/or in a food dessert51:00 - Liz’s signature dish: grain-based garden bowl53:25 - Coffee before, during, and after a row?58:30 - SSN announcements

S2E11 - Coach Rachel Le Mieux, Martha‘s Moms

As a 5’1, 108lb freshman at Western Washington University, Rachel Le Mieux was literally picked up and placed in a coxswain seat. Thirty five years later she’s the head coach of Martha’s Moms, a competitive masters women’s team in Seattle, WA. She’s also a USRowing referee and FISA umpire.
During her years in the cox seat, coach’s launch, and chase boat, Rachel’s seen her share of sketchy situations. Today, in her role as the Chair of the USRowing safety committee, she wants to make sure that rowers, coaches, and coxswains have the knowledge and skills to stay safe around the boathouse, at practice, and during regattas.
We talk boat feel, coxing commands, flipping a four at the dock, nearly losing your lunch after a race, the rich history of rowing in Washington, and a whole lot more.

S2E10 - Club Spotlight: Oak Ridge Rowing Association

Oak Ridge Rowing Association was founded in 1978 and today is home to the Atomic Juniors and Masters Rowing Team. Oak Ridge offers a wide array of Learn-to-Row classes, hosts several championship regattas every year, and provides a world-class training venue to visiting crews. ORRA – built on the passion and enthusiasm of its community, coaches, and volunteers – successfully navigated COVID, keeping all of their programs intact, healthy, and thriving.
GUESTS:Head Coach John “JD” DavisBoard President, rower, and rower dad Jim RogersMasters rower Jen Bon

S2E9 - Napoleon Griffin: From Track to Power 10s

When recent podcast guest Tracy Falkenthal suggested we talk with Napoleon Griffin, we chased the lead.
A decorated middle distance track runner who learned to scull as an adult, Napoleon beat male breast cancer and today strives to get as much out of life as possible. He also survived Hurricanes Irma and Maria which devastated Puerto Rico in 2017, causing long-lasting power outages and leaving residents without access to clean water. Motivated by a desire for more training and racing opportunities, Napoleon relocated to Texas, where he now splits his time between Austin and Dallas.

S2E8 - Filmmaker Eamon Glavin: Behind the Scenes

Eamon Glavin is a former high school and collegiate rower who started experimenting with cameras in boats and drones overhead to capture video of rowing unlike anything else we’ve seen in mainstream rowing media. In February 2021 he began following lightweight Olympic hopefuls through training and qualification trials to produce a rowing documentary about the journey to the Tokyo Olympics.

12 Months. 1 Global Pandemic. Endless Stories.

Take a look back at the launch of Steady State Network in June 2020, go behind the scenes of the podcast, get updates on our Changemaker Scholarship initiative, and listen in as co-founders Rachel Freedman and Tara Morgan go unscripted to talk about our own experiences as rowers and coaches.

S2E6 - Club Spotlight: Anchorage Rowing Association

We are really interested in backstories – the experiences on and off the water that make people the rowers, coaches, and coxswains they are today. And when it comes to clubs and boathouses we want to meet the people that make them vibrant, engaging, inclusive, successful, and of course, fun!
With that in mind, our semi-regular club spotlight series takes us around the world. On this episode we head West to Alaska, to talk with Anchorage Rowing Association.
Guests
Founder, member, and coach Ed Hall
Head Coach Steve Full
President Kim Morris
Situated on beautiful Sand Lake, ARA’s seasonal coaching staff learns to deals with float planes and moose. And the club works together to care for each other and their fleet.

S2E5 - Tracy Falkenthal: Paying it Forward

An introduction to rowing as a teen in California completely changed the trajectory of Tracy Falkenthal's life. She has spent the years since paying it forward as a member of the Army National Guard, a firefighter, a personal trainer, health coach, and rowing coach.
Today she's a member and coach at Texas Rowing Center in Austin, and is working in lock step with the Center's owner to develop and lead DEI initiatives to get "butts in seats."
Her rowing story is one of finding a way up and a way out through rowing and sport, and we’re honored to talk with her.
 

S2E4 - Dammie Onafeko: Losing Sight, Finding Vision

After losing his vision to cataracts in his 30s, Dammie Onafeko wanted to get involved with a specialized sport. He was introduced to Capital Rowing Club’s adaptive program at the Anacostia Community Boathouse in Washington, D.C. where he quickly found success at regattas, and the support of his rowing family. And Dammie is hard to miss around the boathouse: at 6’5”, this Nigerian man is a presence.
Take a listen to our interview with him, which is full of his quietly profound perspectives on rowing and life.

S2E3 - Indoor Rowing: A Community for Fit, Fast, Fun

Part erg review, part coaching advice - this episode is what you need to get connected and get moving on your rowing machine.
If you’re a rower – in a boat, with oars – it’s likely that your introduction to the erg was by way of supplemental workouts for race training and the dreaded 2k test. Most on-water rowers (aka oarsmen) roll their eyes at the mere mention of spending time on the erg.
Sarah Fuhrmann, CEO of UCanRow2 wants to flip the script and reshape the way people think about indoor rowing. She is passionate about sharing the sport with people who can benefit from its total body workout no matter their fitness or competitive athletic goals at any age.
Lisa Weise was a recipient of the Steady State Network Changemaker Instructor Scholarship in April 2021. With the scholarship, Lisa was able to attend a UCanRow2 online instructor certification course.
A note: UCanRow2 founder – and Sarah’s business partner – Terry Smythe, passed away from mucosal melanoma, a rare form of the skin cancer melanoma, in November 2018. While recording this interview it was clear that telling the story of UCanRow2 and indoor rowing was impossible without telling Terry’s story, too. Terry’s legacy lives on through Sarah and Lisa, UCanRow2/Concept2 instructors, fitness professionals, and enthusiasts they have worked with around the world.
GUESTS
Sarah Fuhrmann: CEO, UCanRow2
Lisa Weise: Founder, Rower’s Dream

S2E2 - The Next Generation of Coxswains

When we spotted Corin Wiggins on Instagram (@TheBlackCoswain), we knew we wanted to hear her story. At just 16, this member of Atlanta Junior Rowing Association already has four years of coxing experience and the drive to connect the BIPOC rowing community.
We sat down to talk with Corin and invited two of her coxing influences: Coral Kasden (UCSB/NYAC), and Dustin Mara (UW/Everett Rowing Association).
These three young coxswain share their rowing origin stories, insights on coxing responsibilities and personas, influences and mentors, the importance of getting to know your crew, how to motivate your boat when it's clear you aren't going to win the race, and a whole lot more.
Stick around after the show: Rachel and Tara delve deeper into coxing, coaching the coxswain, evaluations, and motivating masters rowers to take their turn in the coxswain seat.

S2E1 - Rowing Reimagined: Coastal is a Fun Challenge

Steady State Podcast hosts Rachel and Tara together have more than 50 years of rowing, coaching, and coxing experience. That’s all been flat water rowing on rivers and lakes. So what do we know about coastal rowing? A little, but not a whole lot, so we sat down with four coastal rowers to talk wetsuits in winter, beach sprints and endurance races, a groundbreaking new coastal 1x boat design, surfing green waves, and running in the sand.
Coastal is slated to be a part of the 2024 Junior Olympics, and 2028 Olympic Games. USRowing established a coastal rowing committee in 2020 and is looking to identify U19 and U23 athletes for USRowing's upcoming 2021 Beach Sprints National Team Trials scheduled for June 19 in Sarasota, FL.
Besides ALL of that, coastal just looks plain fun and offers up exciting opportunities for experienced rowers and new rowers alike.

S1E17 - Rowing Podcast Roundtable

On March 21, 2021, we brought together some of the biggest names in rowing podcasting for the first time, at one big virtual table to talk rowing past your blades, the quest for the perfect stroke, podcasting, surprising answers from guests, and whether to drink coffee before or after a row.
Note: Due to an unfortunate technical glitch, we were unable to revive the video from the live recording. We've done our best here to bring you a clean audio version of the conversation.
GUESTS
Broken Oars Podcast: Aaron Jackson
End of the Island Podcast: Fergus Mainland
Faster Masters Rowing: Marlene Royal
Girl on the River: Patricia Carswell
Ready Row USA: Charlotte Pierce
Rowing Chat Podcast Network: Rebecca Caroe
Rowing Ireland Podcast: Niamh Hayes
Science of Rowing and LEO Training: Joe DeLeo
The Row Show: Lawrence Brittain and Jake Green
The Candid Cox: Whitney Powell
 
TIME STAMPS
0:00 - Welcome
4:30 - Introductions
14:40 - Roll Call
19:20 - Learning to row well
22:15 - Lightbulb moments in the boat
24:50 - The perfect stroke
30:25 - Rowing origin stories
33:50 - Podcast origin stories
41:55 - Podcasting surprises
47:45 - Dream Guests
53:00 - Rapid Fire Q&A

Audio Postcard: Miriam Nandwa, Kenya

S1E16 - Club Spotlight: Nassau Rowing Club

We’ve begun a semi-regular series spotlighting clubs around the world. On this week’s episode we’re heading South to spotlight Nassau Rowing Club in The Bahamas. With plenty of sunshine, gorgeous water, and social distancing measures, NRC offers learn to row, juniors, collegiate, and masters programs. We admit we’re pretty jealous… and curious.
Joining us are Head Coach and Executive Director KariAnne Kulig; founding member and Board President Kyle Shea; and Emily Morley, a member of the Board of Directors and past-President.
 
TIME STAMPS
0:00 - Intro
4:20 - Rowing origin stories
12:10 - About NRC
20:00 - Coastal rowing
21:53 - Opportunities for Caribbean rowers
27:20 - Inclusion from LTR to masters
32:00 - Looking back at 2020 and ahead to 2021
35:43 - Strategic planning
37:55 - Why club members should join the Board
To see photos of Nassau Rowing Club and links to the people, organizations, and events mentioned in this episode, visit www.steadystatenetwork.com/podcast.
Join our Patreon community, sponsor the podcast, register for our events, and submit your rowing-related writing and art at steadystatepodcast.com. Go Team!

Rachel Audio Postcard March 2021

S1E15 - The Boatanist, Susannah Cass: Adventures in Botany, Biodiversity and Boats

Dr. Susannah Cass learned to row at Cambridge University where she says it was near impossible to make it through your degree without being dragged to a boathouse to give rowing a go. This self-titled accidental athlete is a scientist interested in plants and other wildlife whose love of “messing about in boats” opened her up to adventures like the Celtic Challenge (150km across the Irish Sea), Great Pacific Race (2,400nm), and Row2Rio (London to Rio). COVID-19 has put a damper on her travel, but Susannah is now looking for new ways to link her love of boats and biodiversity.
To see photos of Susannah and links to the people, places, and events mentioned in this episode, visit www.steadystatenetwork.com/podcast.
Join our Patreon community, sponsor the podcast, register for our events, and submit your rowing-related writing and art at steadystatepodcast.com. Go Team!

S1E14 - Aisyah Rafa‘ee: Obsession, Reality, and Finding the ”Why”

In 2016, Aisyah Rafa'ee became the first rower to represent Singapore at the Olympics. She was an athletic and competitive kid, finding her way onto Singapore's national netball team before being handpicked in high school to train in a 2x for the national rowing team. She eventually fell out of love with sculling, retired, and found herself in Boston, rowing sweep with masters women.
Aisyah's honesty about how rough training could be both mentally and physically is humbling, and refreshing. Today she's interested in mental skills and growth mindset, and is pursuing an athletic counseling degree.
See the full show notes at www.steadystatenetwork.com/podcast.
Join our Patreon community, sponsor the podcast, register for our events, and submit your rowing-related writing and art at steadystatepodcast.com. Go Team!

S1E13 - How Rowing Helped Me Take Control of My Anxiety and PTSD

In this episode we talk with Corinne Kazmierczak, who learned as a young rower that managing her anxiety and PTSD came in the form a 1x. We delve into the effects of anxiety on sport performance, the benefits of rowing for the anxious mind, and how well-informed coaches can help rowers with anxiety to approach training and competition with perspective and confidence.
See the full show notes at www.steadystatenetwork.com/podcast.
Join our Patreon community, sponsor the podcast, submit your rowing-related writing and art - all on our website! Go Team!