Steady State Podcast

Steady State Network

From indoor rowing and flat water masters, beach sprint and ocean adventures, let’s explore rowing culture.

  1. S7E12 - Jak Kazmarek: The Comeback Before the Crossing

    Jun 6

    S7E12 - Jak Kazmarek: The Comeback Before the Crossing

    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

    53 min
  2. May 23

    S7E11: Performance and Longevity with Naturopath Megan Roark

    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

    53 min
  3. May 9

    S7E10 - Ruben Rapi: Use These Four Ways to Grow Your Club

    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

    48 min
  4. S7E9: Martin Helseth on Filthy Fjords and the Future of Stewardship

    Apr 25

    S7E9: Martin Helseth on Filthy Fjords and the Future of Stewardship

    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

    51 min
  5. Apr 11

    S7E8: Crews, Code, and the Rise of RegattaCentral

    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

    44 min
  6. Mar 28

    S7E7 - Cillian Mullen: “There's Always Gonna’ Be a Way”

    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

    45 min
  7. Mar 14

    S7E6 - Club Spotlight: Ann Arbor Rowing Club

    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

    50 min
  8. S7E5 - Leadership on the Lake: Matt Knifton and Texas Rowing Center

    Feb 28

    S7E5 - Leadership on the Lake: Matt Knifton and Texas Rowing Center

    Mention Texas and you might picture the Wild West — flat, dusty highways, and tumbleweeds rolling by. But head to Austin, tucked into the Hill Country, and you’ll find something different. Right in the heart of the city flows Lady Bird Lake, a stretch of the Colorado River that has become a daily gathering place for runners, paddlers, and rowers alike. On its banks sits a true Austin institution: Texas Rowing Center. For owner Matt Knifton, this place isn’t just a business, it’s where his story unfolded. His ties to the lake reach back to the 1980s, and over the decades he’s become not just an owner, but a steward — someone who has quietly shaped the culture of rowing in Austin, protected access to the water, and ensured that this shoreline remains a starting line for generations to come. In this conversation, we also explore how Matt is thinking about the future — and what thoughtful, sustainable growth looks like for a place so deeply rooted in community. . QUICK LOOK 00:00 - Intro 02:12 - Welcome and Matt’s rowing week on a scale of 1-10: 6 (great weather!) 03:25 - The Huddle 04:35 - The Hot Seat 6:00 - Matt's rowing origin story started at the University of Texas 10:47 - How the University of Texas women’s program got its start in Austin in the 1980s 11:30 - Matt’s daughter Kate Knifton, an Olympic rower, only agreed to learn to row after seeing tall boys at Texas Rowing Center 14:38 - How Matt came to be the sole owner of Texas Rowing Center 17:01 - TRC member and rowing evangelist Napoleon Griffin 19:08 - The growth of rowing in Texas: Austin, Texas Hill Country, Lady Bird Lake, and the University of Texas  23:48 -  The synergy between competitive rowers and weekend SUPers at TRC  25:11 - Aha moments running TRC 27:25 - Daniel Velazquez: TRC’s famous greater 30:22 - The “boathouse welcome mat” concept and TRC’s commitment to inclusion and accessibility 36:20 - Rowing! Come try it! 39:06 - The vision: Make Austin a center of rowing in the United States. Mission accomplished. 40:47 - For Matt, rowing on Lady Bird Lake is rewarding 43:14 - Steady State Network news and notes . To see photos of Matt, Katie, and Daniel,  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

    46 min

Ratings & Reviews

5
out of 5
14 Ratings

About

From indoor rowing and flat water masters, beach sprint and ocean adventures, let’s explore rowing culture.

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