At The Thousand Podcast

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 Nationa...

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...

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 rec...

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/progra...

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 resistanc...

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...

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 - Talki...

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...

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: Why some rowers WILL drop 30 seconds off their 2k this winte...

In this episode, Matt Fluhr, Associate Head Coach for the Navy Men’s Heavyweight Rowing program dives into life as a Navy student athlete, both from his own experience, and that of the athletes he works with today! Key Takeaways: The Academy Experience - Coach Fluhr’s experience at Navy, and his advice for athletes and parents who are interested in this path Life After Navy - The incredible career...

In this episode, Richard Hull, PhD in Biochemistry from Oxford University and rowing coach for Marlow Rowing Club, breaks down the science behind performing a 2000 meter race, where athletes should focus their time when training, and the intersection between the physical and mental side of racing! Key Takeaways: 2000 meter racing and how to train for it - what energy systems in the body drive a 2k...

In this episode, Bill Manning, Head Coach for the University of Penn Women’s Rowing Program, dives deep into rowing for a top Ivy League program, being successful athletically and academically, and what coaches are actually looking for in recruits! Key Takeaways: The Ivy League Rowing Experience - Being successful at an elite academic university AND elite rowing program Recruiting *Athletes* - Why...

In this episode, Trevor Michelson, Head Coach for the Dartmouth College Men’s Lightweight Rowing Program, dives deep into what it actually takes to breakthrough and compete as an Ivy League lightweight rower who is looking to row at the highest level! Key Takeaways: Competitiveness of Lightweight Rowing - Why lightweight rowing has the closest races in the sport Selectiveness of Lightweight Recrui...

In this episode, Delaney McGuire makes her fourth appearance on the podcast, and this one does not disappoint! Delaney and Kevin dive into training, goal setting for the winter, how athletes can get ahead in the off-season, and so much more! Key Takeaways: Training versus Exercise - Understanding the difference between purposeful training and exercising Consistency over Everything - The number one...

In this episode, Katie Lane, Head Coach for the Drexel University Women’s Rowing Program, dives into her process for finding potential recruits, the importance of building relationships with coaches, and lastly, what it’s like being a coach in a vibrant rowing community like Philadelphia! Key Takeaways: Discovering Athletes - Leveraging relationships with high school coaches to find athletes who a...

In this episode, Kevin explains why rowers lose fitness when they only row on the water, and why they need to be on the erg if they want to truly improve their erg scores. We dive into: The importance of Always Be Erging Why most athletes "Fly and Die" on the first test How to add erg sessions into your busy schedule, and maintain balance Evolve your Training with our ⁠ ⁠Free Newsletter ⁠ Learn ab...

In this episode, Kari Hughes, Head Coach for the Washington College Women’s Rowing Program and USRowing Coaching Certification Instructor, dives into the importance of continuing education for coaches, focusing on long term development for athletes, and her advice for athletes who aspire to row at the college level! Key Takeaways: Coaching Education - We discuss the professionalization of coaching...

In this episode, Frank Biller, Head Coach for the University of Virginia men’s club rowing program, dives deep into club rowing, the ACRA Championships, and the competitiveness of the “Super Clubs” as they lead the growth of club rowing! Frank and I talk about… How the ACRA Rowing Championships have become the biggest collegiate regatta in the world, and continues to grow and accelerate college ro...

In this episode, Lizzie Mitchell, associate head coach for the Boston University Women’s Rowing program, dives deep into both the physical, and the mental side of being successful as a college rower, and what athletes should expect if they hope to row for a competitive Division 1 program! Lizzie and I talk about… The reality of how much time being a Division 1 rower requires, and figuring out if t...

In this episode, Kim Cupini, Head Coach for the University of Tennessee Women’s Rowing program, dives into the upcoming season coming off a 3rd place finish at the 2024 NCAA Championships, the team and culture she is building at Tennessee, and her advice for athletes who are interested in rowing for a top 10 program! Kim and I talk about… Building a program centered around a passionate coaching st...

In this episode, Nate Clark, assistant coach and recruiting coordinator for the Trinity College men's rowing program, dives deep into the rise in competitiveness of the IRA Division 3 category, and how these programs offer an incredible opportunity for some of the most competitive high school rowers out there! Nate and I talk about… The start of D3's rise with it's own national championship, and h...

In this episode we have 3-time Olympian and 2012 bronze medalist, Kara Kohler, fresh off a 5th place finish in the Women’s Single at the Paris Olympics, and former college walk-on who didn’t start rowing until she entered college! Kara and I talk about… The value of being a competitive swimmer in high school and developing athletic diversity before beginning her rowing career in college at Cal Win...

In this episode we have Delaney McGuire of the Eastern Michigan University women’s rowing program back for round 3, and this is a fun one as we dive into summer training, and how to maximize your off-season in preparation for a fast September! Delaney and I talk about… The importance of building your aerobic base, while also dedicating time to strength training, core/mobility, and balanced trainin...

In this solo episode we talk about the importance of prioritizing *training* (not racing!) this summer in order to truly maximize your off-season. Why athletes need to take a step back, and focus on long term athlete development, and the areas in their training that are actually going to push their fitness forward. ATT Offer: SAVE 50% on the ATT Collective For High School Rowers who aspire to row...

In this episode we have Joe DeLeo, Strength & Conditioning Coach and PhD Candidate in Exercise Physiology, and we dive into the importance of resistance training for rowers, and why strength training is crucial for both peak performance and injury prevention.  In our conversation Joe and I break down… How rowing is a power-endurance sport, and the power output required to perform a rowing stro...