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From teaching the fundamentals to chasing peak performance, Shane Farmer has helped countless rowers become fully competent on the erg through Dark Horse Rowing. But Dark Horse didn’t begin with a grand plan—it started when Shane, then a Concept2 Master Instructor and CrossFit coach, couldn’t find the rowing content he wanted online and decided to make it himself. Today, he’s balancing work and family life, and rowing with San Diego Rowing Club. We stole some of his time for a wide-ranging conversation about seeking direction and discovering rowing, embracing the suck, the evolution of indoor rowing coaching, building Dark Horse, and plenty more. GUEST Shane Farmer, Founder of Dark Horse Rowing IG: @darkhorserowing FB: /darkhorserowing . QUICK LOOK 00:00 - Introduction  02:44 - Welcome  04:10 - Rowing Week on a scale of 1-10: 5 (post-summer / pre-HOCR training valley) 06:37 - The Huddle 08:01 - Hot Seat Q&A 11:22 - Rowing origin story: seeking “The Thing” and embracing structure 21:29 - Doubling down and committing with a focus on IRAs; and perspectives on post-college elite and masters rowing  24:23 - Cross training with CrossFit before it was cool 25:08 - Why CrossFit erg technique was “so bad,” and why Shane started coaching and stopped trying to convince CrossFitters to love rowing 28:20 - For the rowing curious, Indoor rowing can be a “gateway” to on water rowing, but shouldn’t be the focus 31:10 - Coaching Concept2 Instructor seminar burnout when “ Nobody ever follows up. Ever. Ever.” and how that motivated Shane to found Dark Horse 37:29 - Creating content and building a YouTube channel 39:44 - Dark Horse: designed to help people become fully competent on the erg by lowering the barrier to entry 40:34 - How indoor rowing has changed and what it needs to succeed 44:42 - The future of Dark Horse 47:41 - A day in the life of Shane Farmer 49:43 - Best 20-minute workout? 51:20 - Just what is “steady state”? 53:25 - Peak power, programming zones, and performance 55:40 - Embracing the suck to learn where your red line is 59:07 - Join Dark Horse for Rowvember and check out their new app 1:02:32 - Head of the Charles 1:04:58 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars . To see photos of Shane,  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

What happens when breast cancer survivors find their way into a boat together? At Recovery on Water, the answer is a powerful community where rowing becomes a source of strength, connection, and possibility. ROW gives breast cancer patients and survivors of all ages and all stages a chance to discover the physical and mental benefits of exercise alongside people who understand the journey—no explanations necessary. We’re joined from Chicago by Executive Director Tara Hoffman, novice coach Shannon Short, and novice squad athlete Christina Bello. GUESTS Tara Hoffman, ROW Executive Director Shannon Short, novice coach Christina Bello, novice squad athlete   QUICK LOOK 0:00 - Introduction  02:14 - Welcome & The Huddle 03:51 - Rowing Week on a scale of 1-10 05:18 - The last time you did something for the first time 07:03 - Hot Seat Q&A 08:50 - Rowing Origin Stories 12:27 - What makes rowing so special for breast cancer recovery? 14:33 - The case for rowing with ROW for breast cancer recovery 18:08 - ROW programs and regatta opportunities 19:17 - Community building at ROW 25:26 - Being there for each other in hard times 32:20 - Power10 Camp 33:47 - The ripple effect of involvement with ROW 36:07 - Shannon’s rowing elevator pitch 36:49 - What YOU can do during Breast Cancer Awareness month 39:03 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars . To see photos of Tara, Shannon, and Christina,  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

It's Fall semester at the University of Wisconsin, 1984. The United States, just weeks before, had won the first-ever W8+ Olympic gold medal at the Los Angeles Games. And a 5’4” freshman named Yasmin Farooq walks on to the Wisco crew as a coxswain and wonders “Can I win an Olympic medal, too?” More than 40 years later, this Olympic captain, world champion, and Hall of Fame coach continues to shape rowers and coxswains. Her influence is evident not only in championship trophies and Olympic medals, but in the athletes she has developed and the enduring excellence of the Washington women's rowing program, which she has helmed since 2017. Yaz gets into it with us about the importance of skill development, tradition, student-athlete success, and the post-practice huddle. GUEST Yaz Farooq | Head Coach, women's program, University of Washington IG: @Yaz_farooq FB: /yasmin.farooq . QUICK LOOK 00:00 - Introduction  4:15 - Welcome and The Huddle 5:12 - Side bar on a coach's life and Yaz's support staff 06:51 - Walk-on culture at University of Washington 08:01 - Hot Seat Q&A 11:46 - Walking on at Wisco within weeks of the US W8+ winning gold at the 1984 LA Olympics 13:21 - Coxing 101, moving beyond F-bombs, and asking “where is speed”? 18:02 - The coxswain’s role outside of the boat 20:00 - UW’s investment in coaching coxswains 22:24 - The life of student athletes: great performances coincide with good grades 24:02 - Building a collegiate program; adding to the legacy 26:50 - UW legacy and tradition: “throwing dubs,” Class Day, Cut paintings 30:40 - The importance (and dilemma) of the post-practice huddle 35:52 - Giving back: it’s about the next generation and accessibility for everyone 39:48 - Steady State Network news and notes: Coffee Chat, HOCR, Allies with Oars . To see photos of Yaz  and get links to the people, clubs, and events mentioned in this episode, check out the show notes on our website. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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 . 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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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 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 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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber

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. . Steady State Podcast is a production of Steady State Network. It 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 Open Mind by Soundroll. . SHOP SSN GEAR: www.steadystatenetwork.com/shop SIGN UP FOR THE SSN NEWSLETTER: www.steadystatenetwork.com/newsletter MAKE A DIFFERENCE: www.steadystatenetwork.com/support  CONNECT:  FB - /SteadyStateNetwork IG - @SteadyStateNetwork FB - /AllieswithOars IG - @AllieswithOars Connect on FB and IG with the hosts: Rachel Freedman - @RowSource Tara Morgan - @CmonBarber