In this episode we have David Schary, the Director of Mental Health and Performance at Winthrop University, and former rowing coach, and we are diving deep into one the the most important topics in rowing, mental performance and sports psychology. David provides incredible advice and tactics for overcoming performance anxiety, and how to push past our mental barriers.

Key Takeaways:

• Why is Mental Performance Important - The awareness of sports psychology, how to engage in these conversations, and the approach to dealing with mental struggles. 

• Performance Anxiety for Athletes - Why do rowers get performance anxiety when thinking about and approaching a 2000 meter race or erg test.

• Tips and Tactics to Overcome Mental Barriers - David talks about actionable steps athletes can take before and during an important race to mitigate adversity.

Connect with David on LinkedIn and check out his Website:

• LinkedIn - https://www.linkedin.com/in/davidschary/

• Website - https://davidschary.com/

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In this episode we have Jason Elefant, Assistant Coach for the Princeton University Heavyweight Men’s Rowing Program, and we are diving deep into what it truly takes to row for a top 10 men’s rowing program. Before joining the dominant Princeton Heavyweights coaching staff, Jason’s experience also includes time at perennial Top 10 Syracuse and as a member of University of California’s 2023 National Championship coaching staff. Jason’s perspective on what it takes to compete on these rosters is absolutely must listen!

Key Takeaways:

• Why We Must Love Rowing *Training*  - Why to compete at a top program, we can’t just be passionate about rowing, but also the training required to be successful at that level. 

• Characteristics of a Recruit - What coaches look for in recruits that identify if they are the right culture fit and will thrive at Princeton.

• Social Media for Recruiting - How Jason leverages social media for discovering recruits, and how coaches and athletes can benefit from Instagram.

Follow Jason and the Princeton Heavyweights on Instagram:

• Jason Elefant - @jasonelefantcoach

• Princeton Rowing - @tigerheavies

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In this episode, Kevin dives into everyone’s favorite topic… 2k testing! The importance of 2k’s, why athletes set themselves up for failure, the strategy for 2k success, and more! This episode provides a great breakdown of why we put so much importance into that one elusive number, and how to best position ourselves for success!

Key Takeaways:

• 2k & Performance Anxiety - Why some athletes, more often than not, set themselves up for failure before they’ve even started the test. 

• 2k Psychology - The importance of the right mental approach, and how the first phase is “climbing the mountain” of *training* before the real test begins. 

• Strategy for Success - Best positioning yourself for a “great” day, while minimizing the risk of a “bad” day.

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In this episode we have Tyler Nase, 2016 Olympian and Head Coach for the Cornell Men’s Lightweight Rowing Program, and we are deep diving into training hard, how to get the most out of the erg, and maximizing 2k testing! Not only is Tyler an elite college coach, he also backs up his talk with multiple recent World Records on the erg, while also still holding the American Lightweight 2000 meter record. If you’re trying to get faster on the erg… this one is for you!

Key Takeaways:

• Hard Training and Erging Every Day - Why we must erg to row fast, and why Tyler has been able to sustain peak fitness on the erg years after the Olympics. 

• 2k Test Anxiety and 2k Approach - Learn about the importance of exposure and planning to overcome the fear of 2k testing.

• Preparing for 2k Testing - Hear Tyler walk through the timeline and prep workouts that will best position him to PR on every 2k test.

Follow Tyler and the Cornell Lightweight Program on Instagram:

• Tyler Nase - @thesy5tem

• Cornell Rowing - @cornell_lightweight_rowing 

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In this episode we have Kit Bennett, Head Coach and Program Director for both Skyline Crew and the Washtenaw Rowing Center, and we dive deep into creating a positive erg culture that makes the erg approachable, develops fitness, and, most importantly, retains athletes! This is Kit’s second time on the podcast, and as always, the wealth of information he brings for managing a successful club/program makes this a must listen for coaches and directors!

Key Takeaways:

• Positive Erg Culture - The need for changing how coaches frame winter training, and how that can help athletes better adhere to the erg and the training.

• Running a Winter Program - Establishing a consistent training and erging baseline, that allows athletes to work hard, see progress, but not get overloaded.

• Athlete Retention - Why coaches need to “hold their line” and why it is sometimes better for “addition through subtraction” when trying to maintain culture.

Follow both Washtenaw and Skyline on Instagram:

• Washtenaw Rowing - @washtenawrowingcenter

• Skyline Crew - @skylinecrewa2 

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In this episode we have Nick Goode, PhD in Sport and Exercise Science, back for Round 2 and diving into the importance of strength training for rowers. Nick provides an in-depth breakdown of why rowers need to incorporate resistance training in order to become more powerful and efficient athletes!

Key Takeaways:

The “Why” Behind Being a Strong Rower - Learn why rowers need to incorporate resistance training and develop their Type II muscle fibers… i.e. for power!

Improving “Rowing Economy” - Learn the math behind how even a small change in absolute strength positively impacts a rowers ability to row faster.

How to Program Strength Training - The basic principles of resistance training and how coaches can program it into their team’s training.

Follow Nick on Instagram:

Nick Goode - @ohrower_phd

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In this episode, Lindsay Shoop, 2008 Olympic Gold Medalist and author of Better Great Than Never, shares her story from college walk-on to Olympic Champion, as well as practical tips on performance and recovery that helped guide her success! Lindsay is one of the best story tellers in rowing, and couple that with her knowledge surrounding both the physical and mental side of being an athlete, and we have a conversation loaded with incredible takeaways! Take notes, and enjoy this one!

Key Takeaways:

• Late Start to Rowing - Learn about Lindsay’s path to rowing as a COLLEGE JUNIOR! And how she quickly rose to the top of the program and eventually made the national team.

• Recovery and Staying Injury Free - Lindsay’s philosophy of Sleep, Drink, Eat, Move, and Think, that helped guide her to a 7 straight years without sustaining an injury

• Resources for Success - The 8 books that Lindsay believes everyone should read if they want to prioritize performance and recovery

Buy Lindsay’s incredible book and follow her on Instagram: 

• Better Great Than Never: https://www.amazon.com/Better-Great-Than-Never-Believing/dp/1544514174

• Lindsay Shoop - @lindsaydareshoop

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In this episode, Coach Delaney and Kevin dive into how to start the new year off right with both maximizing recruiting and communicating with coaches, and your relationship with the erg as you jump into winter rowing! This is Delaney’s fifth time on the show, and as always, we have an absolute blast talking shop and kicking off 2025!

Key Takeaways:

• Recruiting Jumpstart / Contacting Coaches - Talking about how to “play offense” and send emails to coaches the right way. 

• Athlete 2.0 - How do you get off to a hot start with your training in 2025? Start training like the Varsity 8 athlete you want to be. 

• Maximizing the Erg - Change your mindset of the erg and embracing it as a necessary piece to winter rowing success.

Follow Coach McGuire and Eastern Michigan University:

• Coach McGuire - @coach_dmcg  

• EMU Rowing - @emurowing

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In this episode, Bryan Volpenhein, 2004 Olympic Gold Medalist and three-time Olympian, dives into the rowing career that went from a walk-on for the Ohio State University Club Rowing Program, to a massively successful Olympic journey, including a gold medal for Team USA in the 2004 Men’s 8+. As one of the most accomplished rowers in Team USA history, you’re going to want to take notes for this one!

Key Takeaways:

Follow Coach Volpenhein and the Oklahoma City University Men’s and Women’s Rowing Programs: 

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Row Faster with the Erg First, Row Second Online Course

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In this episode, Kevin tells us how he would advise rowers who want to “drop 30 seconds” off their 2k this winter, and the realities that come with setting out for a goal of that magnitude. He also talks about what rowers should also be prioritizing as they position themselves for long term success as future college rowers.

We dive into:

Link to the “How to drop 30 seconds off your 2k!” Blog

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Learn about our ⁠Coaching for Rowers⁠

Row Faster with the Erg First, Row Second Online Course

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Enjoy the show, and Keep Steppin’ Into It!