Training & Diet

In addition to multiple expeditions and trips, like sea kayaking from Seattle to Alaska, or a week through the Everglades, the training regime for rowing across the Pacific requires a combination of nutrition, mobility, physical capacity and psychological training. Working with leading experts in their respective fields, our team was led by sports-nutrition expert Dr. Susan Kleiner, Andrew Cull for strength, mobility, and endurance training, and psychologist Dr. Micheal Gervais. The team at Seattle University’s Sports Performance Lab helped tremendously with measurement and data analysis.

There are several components unique to this expedition due to the time at sea and physical effort involved:

  1. Adding 30-40 lbs of fat since you could’t eat and drink enough daily calories to counter an estimated burn of around 7,000 calories per day while rowing the Pacific.
  2. Developing a nutrition strategy for the expedition itself to ensure that the proper fuel is available in appropriate proportions of fat, protein, and carbohydrates.
  3. Preparing physically for 5-6 months of vigorous physical activity, and minimize the risk of overuse injuries like carpal tunnel.
  4. Developing enough muscle mass to address muscle breakdown while burning calories in a mono structural exercise like rowing.
  5. Developing explosive power for certain tasks like hauling a sea anchor or short duration sprints away from danger or storms.

A typical training day starts with a good night sleep. Depending on the day, physical training would last anywhere from 2 hours to 8 hours and include:

  • 2-3 heavy weight training sessions per week including squats, deadlifts, and presses.
  • Yoga 3 times per week.
  • 3-5 jogging sessions for recovery, typically 5-10 miles.
  • Long sessions on our Concept 2 Rowing Erg of up to 8 hours with short breaks.
  • Heavy uneven kettlebell carries, sled pushes, and lots of kettle bellswings, cleans, and snatches.
  • The occasional CrossFit workout just for fun.

Ironically, the most difficult challenge is eating enough to support both physical effort and weight gain which isn’t easy. Weightlifting and kettlebell workouts do help with keeping the appetite up.