Announcements
  • A Call to AntarcticaOn March 10, 2009 at 13:43:19 French time, Skipper Rich Wilson and Great American III crossed the finish line at Les Sables d'Olonne. Race time: 121 days, 41 minutes and 19 seconds
  • Thank you for all of your kind notes, and for joining us on another educational adventure at sitesALIVE!

 


Conditioning

Conditioning While Aboard Great American III

On a daily basis Rich will doing squats, lunges, pushups, situps and other exercises  by using his own body weight and bands that are easily adjustable and easy to attach to something on the boat.

Conditioning in Preparation for the Voyage

For this 100-day voyage, only Rich Wilson will be aboard Great American III. He'll sail both day and night, never stopping. Therefore, Rich needs to be in excellent physical shape before the race starts. So here is the exercise regimine that he followed before sailing off:

Thrice weekly:

Swim 1.5-2.5 miles in pool (warm humid air above pool surface is excellent for my asthma)

Twice weekly:

1. 35 minutes on stationary bike, ~10 miles, burn 450 calories

2. 3 sets of the following sequence:

  • 30 situps
  • 20 pushups
  • 10 chinups
  • 15 squat leaps
  • 15 curls @ 40#
  • 15 overheads @ 40#

3. 35 minutes on stationary bike, ~10 miles, burn 450 calories