Last week, the drivers took laps of testing at the Bahrain International Circuit, often covering more than two races in a day, to familiarize themselves with their new cars and tune them up for the first race of the season. Ta. And to remind them of the intense forces they will be exposed to this year.
Max Verstappen won the Bahrain Grand Prix this weekend, kicking off the 2024 campaign in earnest. Staying in peak physical condition will undoubtedly help drivers cope with the demands, but doing intense aerobic sessions and lifting weights will help drivers meet the physical demands of a 20-race weekend. You can endure punishment, but just as important is how you recover.
“It’s all about maintenance,” says the F1 performance coach, who spent 20 years keeping 2007 world champion Kimi Raikkonen in top condition and also looked after fellow champions Mika Hakkinen and Sebastian Vettel. Mark Arnall says.
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“Racing is physical and the forces that drivers are subjected to during a session put a lot of stress on the body, so it is very important that the body has enough time to recover from it.”
Arnall said the first step to proper maintenance is carefully managing in-season training.
“After intense pre-season training, it’s all about maintaining that level, but as the season progresses you reduce your training and speed up your recovery,” he says. “If you’re talking pretty early in the season, generally speaking they’re going to have Monday off. They’ll have a pretty heavy session on Tuesday and maybe two sessions on Wednesday. One is an easier cardio session, such as a two-hour zone 2 bike ride, followed by a gym-focused functional workout in the evening that focuses on strength, core, and stability. Yes, some treatment may be given if necessary.
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“The next day it would be some kind of training, and it could be something fun. I was incorporating climbing, for example, to work on my forearms and grip strength. It also creates a challenge (reaching the top) and improves mobility. and worked on flexibility, which requires focus and concentration, and trained the muscles in the back opposite to those used when driving.
“Of course, I scheduled important rest days, and Kimi often had family errands to attend to. I kept my schedule pretty flexible, and I was able to schedule my drivers to go to the factory, make appearances, etc. We built a schedule based on all of our commitments.”
However, the recovery process goes deeper than just adjusting training sessions to suit the demands of the season. Ensuring drivers have energy reserves to aid recovery is also part of the equation.
“It’s a combination of body recovery, sleep, nutrition, and headspace,” Mark explains. “After a race, you want to start the recovery process as quickly as possible, so we need to make sure drivers are hydrated and nutritionally taken care of as soon as they get out of the car.” We’re at your home We installed a freezer, which was also a regular part of the recovery process, as was the infrared sauna.
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“Depending on what happened in the race, it could be a mental thing. If it’s a good race, the positive momentum just comes through, so it’s not a problem, but if the car explodes or the driver or team If you make a mistake or something, you may need to get that positive momentum flowing again. Sometimes you have to deal with the flight, and sometimes it’s a long flight, so you can take it from there. You have to build in some recovery.”
Arnall also said that a key element of Raikkonen’s recovery program was the use of nutritional supplements.
“Supplements were a big part of it for me,” he says. “I worked with a biochemist to formulate a bespoke set of supplements for you: one for sleep, one for focus and concentration, one for hydration, and one specifically for For flights with a focus on hydration and immune system support.”
However, the challenge for many drivers is navigating these elements in a 24-event season, as well as the off-track sponsor and media involvement that is incorporated during races.
“It’s difficult, but you can save yourself a lot of stress by making sure the effects of frequent travel aren’t as severe,” says Mark. “For long-haul flights, you want to phase as much as possible into the destination time zone. This means that for the three days before your trip, you’ll be able to This means gradually going to bed an hour earlier or later, or adjusting whether you allow or avoid light at certain times.
“It’s also important to take care of yourself when you fly. If it’s a long-haul flight, try to make the flight as easy as possible. Flying direct makes it easier to plan for jet lag and reduces the overall travel experience. I’m thinking of taking direct flights because it saves time. Again, hydration, immune system support, and nutrition are important while traveling. Stay hydrated, and the important… In particular, eating on time at your destination all makes a big difference.”
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“When you arrive, the most important thing is to know what facilities the hotel has and whether it is suitable for you. Kimi and I have booked all the flights and hotels, and we always stay in the same place. Since I spent a lot of time there, I knew the equipment I needed was there. Plus, I always carry a bunch of resistance bands with me, and even if the gym doesn’t have enough equipment, I can use them. I was able to do a full workout in my room.”
But once the race weekend begins in earnest, recovery takes priority over training.
“The physical aspect of the event is much more important than the training,” says Arnall. “When you start incorporating training into race weekends, you can deplete what you need to be in optimal condition for driving. Race weekends for me were very light. What we did Speaking of which, it makes swimming in the evening easier. As long as you’re breathing on both sides, it’s good for your spinal mobility.”
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Although there are points during the season that require more careful management, it is possible to allow space for recovery even on long-haul flights.
“In a place like Singapore, it’s certainly more depleted,” Mark says. “Overall dehydration potentially means decreased muscle strength, decreased reaction time, and reduced concentration. In an environment where there is no room for error, you don’t need to be that dehydrated for all of this to happen.
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“It’s a more difficult race to recover from because of the increased mental and physical demands. Singapore at the time, Malaysia and obviously Qatar last year were particularly difficult for everyone, but all of these races are recoverable. I need a little more time.”
But Arnall concluded by emphasizing the importance of balancing training and recovery, no matter how long the process takes. “It’s like any other system. If you just ingest it, the battery will die.”