In this episode we have Beth Greene, Head Coach for the Ithaca College Women’s Rowing Program, and we are diving into Ithaca’s conference championship and earning a bid to the NCAA Championship, creating a culture for any athlete who wants to be a college rower, and the balance of athletics and academics at a competitive D3 Rowing Program.

Key Takeaways:

• Finding the Right Fit - Coach Greene’s coaching philosophy of giving every athlete a chance to succeed as long as they feel it is enhancing their life! 

• Balancing Expectations with Competitiveness - Getting athletes to realize that they “belong” and have the ability to succeed as rowers if they truly want it.

• Competitive Division 3 Rowing - Understanding the balance of competitive rowing, and a diversified and fulfilling educational experience that D3 rowing can provide.

Follow Coach Greene and the Ithaca Rowing Program on Instagram:

• Ithaca Rowing - @ithacawrow

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In this episode we have Lily Siddall, Head Coach for the reigning Division 3 National Champion Tufts University Women’s Rowing Program, and we are diving into her first two years as a head coach, her unique coaching background, and the benefits of D3 rowing! From Lily’s experience of leading a team and winning an NCAA Championship in her first year, to her service-focused coaching style, Lily provides great insight into what it’s like to be a part of a competitive D3 rowing program.

Key Takeaways:

• Winning a National Championship - Learn about Lily’s  journey of becoming the head coach, and leading the team to a D3 national championship in her first year.

• Developing a Culture around Service - How the team balances the expectation of repeating as national champions by focusing on being the “best team” they can by incorporating community service and other service-driven team events.

• The Athletic and Academic Experience in Division 3 - Lily’s thoughts on what makes D3 rowing unique, and how athletics can complement a student's academic experience.

Follow Lily and the Tufts Rowing Program on Instagram:

• Lily Siddall - @rowing.coach.lily

• Tufts Rowing - @tuftsrowing

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In this episode, Kevin discusses five actionable steps current sophomores in high school, and their parents, can take to best prepare for the college recruiting process. College rowing, and recruiting can be overwhelming, and these steps will help you feel more confident heading into the summer.

Key Takeaways:

• Misconceptions with Recruiting - Breaking down why rowers have more time than they think, and what to truly focus on as a rising junior. 

• Recruiting Timeline - The real timeline for when college rowing coaches are communicating with athletes, and how to prepare.

• 5 First Steps for Success - What sophomores, and parents, can do NOW to best position themselves for success.

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In this episode, Coach Delaney and Kevin dive into what athletes and parents need to know about college rowing, and getting started with the recruiting process. From actionable steps to begin, to what is college rowing 2k speed, we cover many of the questions aspiring college rowers may have as they begin the process.

Key Takeaways:

• When Recruiting Really Begins - Talking about the recruiting timeline, and the significance of June 15th entering an athlete’s junior year.

• First Steps In Recruiting - How should athletes prepare prior to the start of recruiting. From questionnaires to emails to visits. 

• 2k Score for College Rowers - Why 7:45 is the new 8:00 2k to get an athlete's foot in the door. Learn about what coaches are looking for in erg performances and why.

Follow Coach McGuire and Eastern Michigan University:

• Coach McGuire - @coach_dmcg  

• EMU Rowing - @emurowing

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In this episode, Kevin dives into the importance of strength training for rowing performance, and how rowers can better incorporate it into their training. Get ready for a 3 + 3 for strength training tips that will help you train like an Athlete First, Rower Second!

Key Takeaways:

• Why We Must Train Like Athletes - As a “training-based” sport, learn why rowers often neglect training like an athlete, and only focusing on the water.

• 3 Reasons Why Rowers Need Strength Training - Learn the main reasons why we need to make the time for resistance training and building the athlete. 

• 3 Ways To Better Include It In Your Training - Learn how to maximize your time, enjoy strength training, and stay consistent with your resistance training program. 

Be sure to go back to our previous episode with Dr. Nick Goode (#048) for a deep dive into the “why” behind strength training!

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In this episode we have Manny Valentin, Head Coach for the Skidmore College Men’s and Women’s Rowing Programs, and we are diving into how to build a successful team culture from the ground up! From youth rowing to college rowing, we talk about the importance of retention, gamifying rowing, developing relationships with athletes, and the processes for success on the water. 

Key Takeaways:

• Coaching Youth Rowing - Why specialization is wrong for rowing at a young age, and the importance of gamifying training to keep kids engaged and energized about the sport. 

• Developing Connection with Athletes - How being personable and “human” as a leader can help create a fun environment and that athletes want to be a part of all four years.

• Process Driven Coaching - How to achieve a goal, it is important to focus on “checking the box” daily rather than on just the outcome.

Follow Manny and the Skidmore Men’s and Women’s Programs on Instagram:

• Manny Valentin - @coach.valentin

• Skidmore Rowing - @skidmorerowing

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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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