Steady State Podcast

By Steady State NetworkSociety & Culture Sports Health & Fitness

Steady State Podcast episodes

November 15, 2025 S6E22: Grumpy Ribs and Twingy Backs with Physical therapist Lisa Lowe
We first met physical therapist Lisa Lowe in fall 2020 when she applied for and received one of our changemaker scholarships that allowed her to attend a US rowing conference. We checked in with her a year and a half later for a season three episode to talk about Lisa's experience with rehab following a car accident.
Today, Lisa is a sought after rowing specialist physical therapist near Boston, and guest author for Science of Rowing. She recently created a course called Keys to Working with Rowers, which is designed to help athletic trainers, strength coaches, physical therapists, and other rehabilitation professionals gain a background knowledge of rowing so that they can be confident in their support of rowers.
In this chat with Lisa, we'll talk high school growing pains, collegiate over training, grumpy ribs and twingy backs, knowing when to take a break, and the importance of having a care team that understands the fundamental movement patterns of the sport you love.
53 min
October 15, 2025 S6E21 - Lasting Legacy: 60 Years of The Head Of The Charles Regatta
In 2025, the Head of the Charles regatta celebrates 60 years - so we thought it was a perfect opportunity to reflect and look ahead at this event that brings together thousands of rowers and fans to the shores of the Charles River in Boston. We’re incredibly honored to talk with D’Arcy MacMahon, one of three original founders of the regatta AND Fred Schoch, whose tenure as regatta executive director stretched 33 years. We’ve paired these two legends together to explore the vision of the founders and the stewardship of that vision over the last six decades.
QUICK LOOK
00:00 - Episode intro and welcome
03:53 - Rowing Week
05:41 - The Huddle
08:22 - Hot Seat Q&A
13:24 - D’Arcy’s fun childhood racing at CBC was the inspiration for HOCR
16:44 - Fred’s youth was dominated by time at the Princeton boathouse where his Dad was coach
19:22 - D’Arcy and Fred are no strangers to racing at HOCR
22:46 - The true life (and death) story of a made up man: Charles Attager
25:14 - D’Arcy is dumbfounded by the longevity and growth of HOCR
30:23 - On carrying the legacy forward
32:30 - Setting the course in 1965 with D’Arcy’s mom’s bike odometer
36:36 - Volunteer spirit of service (starts with a great t-shirt)
39:12 - Support from the MDC, Massachusetts, and corporate sponsors
42:18 - Getting results: taking a cue from golf’s leaderboards
43:39 - HOCR and the community
45:40 - Growing the international field, and considering travel logistics for all crews
50:38 - Best place to watch the races
52:05 - Head of the Charles Charity
52:49 - Spirit of the regatta: fun!
54:24 - Steady State Network news and notes
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To see photos of D'Arcy, Fred, and the Head of the Charles, 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 Supporters.
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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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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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber
1 hr
October 04, 2025 S6E20: How Sue Ryan Reclaimed Her Body with Rowing
Sue Ryan came to rowing through her journey as a breast cancer survivor, and she’s embraced the sport as both a challenge and a source of community. We talk about how the sport helped her move past childhood trauma, how it has shaped her cancer recovery, and the ways she’s found strength on and off the water as a member of Whitmarsh Boat Club, WeCanRow Philadelphia, and the Survivor Rowing Network.

QUICK LOOK
00:00 - Episode intro and welcome
01:59 - Rowing Week
03:58 - The Huddle
04:20 - Hot Seat Q&A
07:28 - Despite being “horribly uncoordinated,” Sue got hooked when she learned to row with WeCanRow Philadelphia
09:45 - Trauma in Sue’s youth led to disassociation from her body but rowing and therapy have helped her reconnect
13:15 - Social network as key to cancer recovery, and finding a welcoming club culture at Whitemarsh Boat Club
17:49 - Recovery: strength training, lymphedema, lifting, asking for help
21:00 - Being a voice of strength for her teammates
22:00 - Working with a sports psychologist, and Sue’s mantra
29:14 - How rowing has changed Sue and paying it forward to help new rowers
33:04 - Sue’s rowing “sales pitch”
33:40 - What Sue wishes someone had told her before she learned to row
34:00 - Sue describes the perfect stroke
36:50 - Steady State Network news and notes
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To see photos of Sue, 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 Supporters.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

42 min
September 20, 2025 S6E19 - The Business of Rowing: Inside RITA's Vision for the Sport
Think of all the companies represented in your boathouse. Maybe it’s boats manufactured by Vespoli, Pocock, or Hudson, and ergs and oars by Concept2. Maybe your coach keeps communications going using iCrew, or you open up the ErgZone app for training workouts. All of these companies – and nearly 20 others – are members of the Rowing Industry Trade Association (RITA).
On this episode we talk with two founding members of RITA – Michael Naughton, the COO of Nielsen-Kellerman; and Glen Burston, the Owner and Operations Manager of Hudson Boat Works. We’ll talk about how the association has opened up communication with World Rowing; about rules and regulations that impact companies and clubs; about what it would take to get more young kids into rowing, and more adults working in the rowing industry.
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QUICK LOOK
00:00 - Episode intro and welcome
03:19 - Rowing Week on a scale of 1-10
04:25 - The Huddle
06:25 - Hot Seat Q&A
11:23 - Michael and Glen’s rowing origin stories began in high school after turning away from other sports
17:35 - Finding profession in the rowing industry
22:03 - How RITA came to be and the vision for the association
24:48 - Balancing the needs and interests of RITA members
29:22 - RITA’s relationship with NGOs
30:44 - RITA members and member benefits
39:00 - Acknowledging three major disciplines: traditional, coastal, and indoor
41:38 - Considering ways to make rowing more accessible
47:24 - RITA at HOCR, sparking innovation, and industry job shop talk
51:02 - Steady State Network news and notes
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To see photos of Michael and Glen, and get links to the people, clubs, businesses, 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 Supporters.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber
56 min
September 06, 2025 S6E18: How IRC Pulled Off the Biggest LTR. Ever.
Indianapolis Rowing Center was like lots of other clubs, running several small Learn to Row sessions each year but struggling with retention.
Then IRC rower, coach, and brand new Board member Lisa Stickley proposed something big. Really big. She wanted to develop a new type of introduction to rowing program that would get 120 registrants in the boathouse door and on the water all within the month of July.
With the support of the Board and club membership, IRC’s First Strokes program moved from big idea, to social media marketing campaign, to eight sessions a week for four weeks, plus three big social events. As of today, the retention rate is 40%.
Find out from Lisa how she made it happen and how your club can think outside the box to truly use LTR to grow membership and create community connections.
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QUICK LOOK
0:00 - Intro
05:05 - Lisa’s Rowing Week was an 11!
06:57 - The Huddle
08:37 - Hot Seat Q&A
11:23 - Rowing origin story
15:05 - Transition into competitive rowing, the rower life cycle, and Lisa’s “iron sharpens iron” motto
20:43 - About Indianapolis Rowing Center
23:25 - The idea that became IRC’s First Strokes program
25:39 - Big goal: register 120 new rowers
30:28 - Coaches, volunteers, and operational logistic strategy
39:10 - Phase 2: retention and integration of new rowers into club programs
42:48 - Club culture shifts
47:52 - Considerations for future growth of First Strokes
49:25 - Keys to success: fun and friends
53:31 - Steady State Network news and notes
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To see photos of Lisa, IRC's huge First Strokes program, and to get links to the people 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 Supporters.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

59 min
August 24, 2025 S6E17 - Oceans of Purpose: How Jordan Hanssen Found Meaning Through Rowing
Like plenty of other college rowers, Jordan Hanssen felt he had more to prove on the water. So after graduation he committed to training with a goal of making the National Team. But when he spotted a flier in the boathouse challenging rowers to take on an ocean, the trajectory of his rowing career – and life – changed completely.
We sat down with Jordan to talk about his 2006 World Record-setting Atlantic row, and a second Atlantic crossing that ended with a capsized boat in the Bermuda Triangle. But the story of the boat – named for his late father and outfitted with scientific instruments and satellite communications – didn’t end there.

QUICK LOOK
00:00 - Episode intro and banter
02:04 - Rowing Week
03:19 - The Huddle
03:51 - Hot Seat Q&A
08:39 - Oar the Rainbow de-brief
12:21 - Rowing Origin Story: learning to row in college and a very memorable first head race
15:07 - From National team dreams to pulling together a team for a race across the Atlantic, and creating OAR Northwest
19:31 - Setting a Guinness World Record; rowing the Atlantic a second time with a new purpose
23:31 - CWF Africa to the Americas Expedition: Dakar, Senegal bound for Miami, FL capsized 72 days in
25:56 - The “10 most cowboy days” of Jordan’s life searching for, finding, and retrieving, the boat
28:08 - The boat’s namesake, its last mission and “funeral,” and handling grief
37:36 - Seeking to make OAR Northwest: The Film
39:47 - Connect with Jordan
40:45 - Wrapping up his pandemic project Tiny Boat Sessions
43:04 - Steady State Network news and notes
45:50 - Outtake
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To see photos of Jordan, his teammates, and their boat the James Robert Hanssen, and get links to the people, organizations, 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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

48 min
August 09, 2025 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 welcome
04:00 - Rowing Week on a scale of 1-10: tendonitis, injury, and “customer relations”
09:40 - The Huddle
13:15 - Hot Seat Q&A
15:28 - Rowing Origin Story
20:29 - Coxing personality: absorb all she can; give rowers what they need in a way they can best receive it
25:16 - Taking a holistic approach to coxing ROWsist
28:34 - Coxing levels I, II, III
32:41 - 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 office
39:23 - 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 communications
47:24 - A look back at the season, and a look ahead to growing as a coach and coxswain
50:44 - A consideration of the post-practice huddle
55:47- Lea’s idea of a perfect stroke
57:11 - Steady State Network news and notes
59:52 - 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.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber

1 hr 1 min
July 26, 2025 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.

GUEST
Carolyn Webster-Stratton
Founder, The Incredible Years
Professor Emeritus, University of Washington
Member, Vashon Rowing Club

QUICK LOOK
00:00 - Episode intro
00:25 - Banter
02:25 - Rowing Week
03:45 - The Huddle
07:24 - Hot Seat Q&A
11:11 - Carolyn’s rowing origin story
13:58 - A bike accident, a brain injury, and stubbornly pushing (instead of resting) through recovery
22:54 - The best rowing advice Carolyn ever received
20:28 - 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 rowing
33:00 - What the rowing life has given Carolyn
36:20 - 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.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber
42 min
July 12, 2025 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.
GUEST
Cara Stawicki
Founder, Be Brave High Performance
3x US National Team member
2019 World Champion, LW2-
QUICK LOOK
00:00 - Episode intro
01:56 - Cara’s rowing week on a scale of 1-10
02:36 - The Huddle
04:01 - Hot Seat Q&A
06:07 - Cara’s rowing origin story
09:22 - Defining moments that helped shape Cara’s path
11:26 - Working through setback and challenging times
13:46 - Building a community of trust
18:19 - Love affair with the pair
22:00 - 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 community
29:49 - Performance doesn’t happen in isolation: considering the whole athlete
36:29 - Rituals and mind set on race day
40:22 - How Be Brave High Performance is helping athletes
43:11 - Self-talk and the inner critic
44:17 - Advice to Cara’s younger self
44:51 - 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.
.
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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber
48 min
June 28, 2025 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 MORE
Ride the Waves: A Complete Guide to Coastal Rowing & Beach Sprint
QUICK LOOK
00:00 - Episode intro
01:34 - Hosts Tara and Rachel talk candidly about the topic
05:50 - Welcome guests and Rowing Week on a scale of 1-10:
07:00 - The Huddle: Ben then Marc
09:19 - Growth of coastal and beach sprint in the past 5 years
12:43 - New Book! Ride the Waves
15:47 - Extreme conditions + knowledge + skills = success
18:18 - camps
19:29 - Welcome Cooper and Noah
20:42 - Rowing Origin Stories: Cooper then Noah
22:33 - The Hot Seat Q&A
24:56 - The kids ask the experts
32:37 - Reframing the flat water rowing experience and benefits of adding beach sprints and coastal to flat water programs
34:48 - 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 - /SteadyStateNetwork
IG - @SteadyStateNetwork
BLUESKY - steadystatenetwork.bsky.social
FB - /AllieswithOars
IG - @AllieswithOars
Connect on FB and IG with the hosts:
Rachel Freedman - @RowSource
Tara Morgan - @CmonBarber
43 min