How to Train like a Racing Driver
Motorsport is one of the most physically and mentally demanding sports you can do. To win races, you not only need to be able to manipulate high-performance machinery around a track quicker than everyone else, but you also need to know how to physically and mentally train for it.
In this newsletter, I’ll uncover the requirements for elite motorsport categories like Formula 1, and how you can train like a racing driver.
Stressors of racing
Your body and mind go through a lot when you’re behind the wheel of a race car. Some underestimate the sport, thinking it is as easy as their Sunday drive to the shops. Racing drivers know the truth.
Here are some physical stressors that you have to overcome to compete at any level of motorsport:
In addition to the physical stressors, you also have to take into account the environmental stressors of racing like heat, track conditions, and carbon monoxide exposure - all of which can impact performance if not countered correctly.
Your preparation and training for motorsport should strengthen these critical areas to minimise the stress impact.
Fitness requirements for different racing categories
It’s important to acknowledge that motorsport isn’t universal - many different racing categories fall under the ‘motorsport’ umbrella.
For example, Formula 1 drivers have different training requirements than GT3 drivers who compete in closed-cockpit cars.
The general principles of training remain the same, but attention to the details will separate you from the rest.
Evidence of a change in preparation requirements can be found in a 2019 study which documented body composition, peak oxygen consumption and isometric neck strength in a sample of elite race car drivers who competed in Formula 1, IndyCar, NASCAR, and International Motor Sports Association sports car racing (IMSA GTD) at the time of the study.
The results concluded that body fat was significantly lower in Formula 1 drivers (8.1%) compared to IndyCar (17.4%), NASCAR (17.3%) and IMSA GTD (24.9%).
In a nutshell, the study supports the idea that different racing categories require different levels of fitness.
What to focus on
Knowing what is required of elite racing drivers is all well and good, but you need to know how to get there. Based on experience and research, I suggest focusing on these three areas of fitness:
Cardiovascular Fitness
In a 2000 study at the University of Miami, the heart rate of open-wheel racing drivers was measured over 38 laps at a pace faster than 59 seconds. Peak values of heart rate throughout the sessions ranged from 158 to 182 beats per minute.
These results highlight the importance of cardiovascular fitness for racing drivers.
Regardless of what car/ kart you drive, the stronger your heart, the better you’ll be able to perform when it matters.
How to improve Cardiovascular Fitness
There is a negative attitude towards cardio in the fitness industry, but it doesn’t have to be difficult. After consistently running 15 to 25 miles per week for over a year, I’ve recently added rowing to my training routine to replicate driving as much as possible while I get my cardio work in. It has proven to be successful with building cardiovascular fitness, and improving upper body and core strength - all critical parts of racing.
All you need is 30 minutes per day (maximum).
Muscular Endurance
Racing in any series means that you are putting your body under acute stress for long periods. Accelerating, braking, and turning don’t require a lot of strength to do, but they do require your muscles to be able to endure the same concentric, isometric and eccentric contractions continuously over any given lap.
In a survey of 166 drivers from a wide range of ability, achievement, and category, muscular endurance was rated highly (behind cardiovascular fitness and coordination) as an important part of driver fitness.
For endurance drivers, I’d argue that an elite level of muscular endurance is a pre-requisite. That is if you want to sustain success, anyway.
How to improve Muscular Endurance
At the core of any weight training programme should be the principle of progressive overload, that is no different for muscular endurance.
For all exercises you chose in your training routine, find a weight that you can do 15 consecutive repetitions with perfect form. It should be difficult, but not so difficult that you’re unable to complete the full set. Aim for 3 - 4 sets per exercise and 3 - 4 exercises per muscle group per week. Add roughly 2% - 5% in weight every week to support progressive overload, and you’ll be winning more races in no time.
Recap
Again, it’s important to note that each racing category requires different levels of fitness and I can only suggest so much through words on your screen. To get your best results, consider hiring a coach who specialises in motorsport fitness to help you on your journey.
