Steady State Podcast

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