How do drivers in F1 practice? 5 keys of their instruction

Even though the single-seaters are the ultimate factor in determining the success of this sport, a Formula 1 driver needs to be in perfect physical condition for both a Grand Prix and the entire season.

In some instances, the necessity can be explained by extreme weather conditions, while in others, the need can be explained by the demands placed on certain tracks.

This is especially true during the preseason.

How do drivers in F1 practice? ➡️ 5 keys of their instruction

Because we want fans who read Motorbli to have as much information as possible, we have decided to devote this new entry to discussing the actual training that F1 drivers undergo.

Why is physical preparation so crucial for Formula One drivers?

Following this brief introduction, it is time to begin unpacking the off-track recipe that every driver on the Formula 1 grid tries to follow.

Some of the things that they do will probably not come as much of a surprise to you, but others definitely will. Let’s talk about the drivers’ training for Formula One.

The countenance of the cockpit of each single-seater is the factor that explains why the racers have to improve their physical condition, as the specialist Norberto Donadei once assured: its narrowness makes the arms glued to the steering wheel continuously.

The small diameter of this translates into a more significant effort needed when it comes to successfully tracing a curve.

This is the factor that explains why the racers must improve their physical condition.

In addition, one must take into account the rider’s head and helmet, which weigh approximately 6.5 kilograms, as well as the 5 and 6 G forces they are subjected to when braking and turning.

Because of this one final point, drivers must deal with loads weighing between 30 and 40 kilograms.

However, this is not all of it because the pedals used in the cars that compete in the most prestigious category of motorsport are not like those used in a vehicle.

Instead, they are heavier and demand great strength in the legs, particularly the left leg, to operate the brake.

In addition, the fact that repeatedly applying approximately 80 kilograms of force to the brake pedal is required brings into focus the significance of the lower portion of the bodywork in terms of stability, resistance, and robustness.

As mentioned in the introduction, the twenty racers have to contend with severe weather conditions that are frequently accompanied by high humidity levels.

This is often the case, for instance, at the track in Sepang (located in Malaysia).

Because they do not sweat or take other measures to combat the heat, they are forced to endure temperatures in the cockpit that are higher than 50 degrees.

Because they do not sweat or take other measures to combat the heat, this causes them to lose up to three kilograms of body mass during a race.

In response to this challenge, they implement stringent dietary regimens and engage in constant endurance training to keep their body fat percentage low, which enables them to benefit from effective thermoregulation.

As a result of the vibrations that are caused by the wheels and track jumps, dehydration is another factor that plays a significant role in this scenario.

If dehydration is allowed to continue for an extended period and is accompanied by exhaustion, it can result in a loss of vision.

This occurs because the muscles that control the image also tire, and as a result, vision becomes blurry.

When this happens, a driver’s brain is overloaded with so much noise and fatigue that it can cause him to lose his ability to differentiate between colors.

What sorts of athletic abilities do Formula One drivers need to train for?

When getting ready for a grand Prix weekend and a season as a whole, endurance is crucial, as was mentioned in the last part of the paragraph that came before it, just as strength is, as was deduced from what was said at the beginning of the section.

It is important to note that the preparation is more intense during the three to four months of the preseason than during the championship, at a rate of approximately three days a week minimum and five days a week maximum.

This is something that should be taken into consideration.

When going through specific drills, the most important thing is to ensure that their lessons can be easily put into practice regarding what the pilot needs to do once the visor has been lowered.

Let’s look at how the Hamiltons, Verstappen, Alonso, and others like them have improved upon each of these physical qualities.

1. Endurance

The 20 drivers who compete in Formula One devote the morning to endurance training.

For this purpose, they try to carry out multidisciplinary sessions that involve other sports, such as cycling, running, swimming, and even cross-country skiing, for those who want to and can.

Every day, the intensity and volume of training are changed to achieve the best possible recovery from physical exertion and the highest possible level of athletic potential.

To accomplish this, they use multiple heart rate monitors to guide them through the duration of their endurance training sessions.

These greatly assist in re-creating the conditions that existed during a race and its length.

Rowing has positioned itself as a unique way for competitors because it focuses on the muscle groups involved in driving, such as the shoulders, neck, and arms.

Among the sporting disciplines that can assist in working in this capacity, rowing has positioned itself as a constructive way.

In the case of cycling, some prefer to practice it outside, such as Fernando Alonso, who frequently shares on his social media profiles the days he spends on the bike.

Others prefer to practice it indoors, either in a gym or at home on an exercise bike.

This classic piece of equipment found in fitness centers can replicate the conditions that a user might encounter outside in terms of slope, speed, and intensity, and it can even be configured to look like a road.

In any event, they must have some leeway to supplement their routine with the practice of a sport that they are enthusiastic about, which is also beneficial, as they must have fun while training so that they do not become frustrated with the process.

2. Fortification

When it comes to building strength, most training programs are broken up into several phases, each connected to a specific set of goals simultaneously.

These programs are designed to pay attention to even the minutest of specifics.

The objective is to allow the driver to improve during the “off-season” and then, once the season begins, to protect themselves and get ready for it with determination.

Because the head is not supported by a motion in either the forward or the lateral direction, the shoulders and the neck must be in the best possible condition.

Training equipment is available from companies that sell fitness products.

This equipment places the user in a position analogous to that of a driver and is outfitted with steering load systems and other accessories. All of this contributes to the development of the upper body.

The fact that such equipment makes it possible to perform free weight and body weight exercises, lateral and front lifts, push-ups, and stability exercises with a medicine ball makes this effect even more pronounced.

With the latter’s assistance that was explained, drivers are entirely ready to deal with oversteer.

They can consequently maintain perfect control of the single-seater throughout the race without experiencing physical resentment.

Drivers use their left leg to carry out the necessary movement of braking, as was mentioned at the beginning, so to isolate their muscles, drivers typically perform unilateral activities in press, in addition to other more general movements that serve to strengthen the legs, such as free weight exercises, squats, exercises with the utensil called “kettlebell,” and activities using bars with discs, amongst others.

Likewise, the workouts of a Formula One driver are intense.

The following is a list of exercises that, when combined, can ideally constitute the table that the specialist of each team designs for the drivers of the Formula One racing cars.

Hopefully, this will help you better visualize how Formula One driver’s train.

1. Aerobics

These typically correspond to cardiovascular training and include jogging, cycling (outdoors and on a stationary bike), and treadmill running (or running outside in addition to the treadmill).

2. A high level of coordination and skill

This is the category in which you can put the increasingly popular activity that consists of driving a steering wheel that is mounted on a surface that simulates the movement of a single-seater, in addition to those that attempt to coordinate speed and reflexes and is that an increase in pace causes fatigue, which causes you to lose concentration.

It is essential to keep your attention at all times.

3. Weights or dumbbells, as the case may be

They are ubiquitous because the strength they bring to the chest and arms, as well as the strength they bring to the legs to carry out braking with the rigid pedals of the racing cars, is why they are so effective.

4. Pulleys

These exercises are intimately connected to the strength of the neck; among them, the one that stands out, in particular, is the one that entails donning a helmet and pulling pulleys to imitate the G forces present in each curve when viewed from a variety of angles.

When running a race, having a solid neck makes it much simpler to maintain a straight posture and calculate the cornering and apexes.

5. The simulator is significant in its own right.

To bring this whole thing to a close, it is essential to note that the race car drivers devote a portion of their time to practicing on the team’s simulator to familiarize themselves with the layout of each course and ensure that they do not commit any errors when they are competing.

Some individuals participate in karting to experience feelings comparable to those that are felt during a grand Prix.

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