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See discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/349443803 Review of the Physiological Responses to Open-Wheeled Racing with Current Trends in Testing and Strength Training. Article · February 2021 CITATIONS 0 READS 1,274 1 author: Jackson Williams The King's School Parramatta Sydney Australia 4 PUBLICATIONS 1 CITATION SEE PROFILE All content following this page was uploaded by Jackson Williams on 20 February 2021. 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Williams1 BLUF Open-Wheeled racing drivers compete in extreme environments that consist of high speed and G-forces, and display similar physiological responses (i.e. VO2max, Mean Heart Rate and Lactate Accumulation) to that of court-, and field-team athletes. ABSTRACT Open-Wheeled racing drivers (such as Formula One [F1]) have been thought of in the past as being ‘non-athletes’ due to their limited movement in comparison with field and court team- sports such as Rugby and Basketball. However due to new emerging research regarding the physiological responses to Open-Wheeled racing, drivers are now being considered as ‘athletes’. The initial purpose of this article was to review existing literature based on physiological responses to Formula One Racing and provide current trends in testing and training regimes within this motorsport community. However, due to limited research on such subjects, the literature search was expanded to Open-Wheeled Racing (i.e. F1, Indycar etc), resulting in six articles. All six studies came to the conclusion that Open-Wheeled racing drivers experience similar physiological responses to that of Rugby and Soccer athletes, with particular regards to VO2max (~60 mL/kg/min), Heart Rate Max (186.3 bpm) and Lactate Accumulation (3.27 mmol/L). However, the differentiating factor that makes Open-Wheeled so unique is the high G-forces encountered during braking, cornering and accelerating, sometimes reaching 4-5G. From this, muscle fatigue, most notably in the upper body, is a very prominent response to high-speed racing (150-300 km/h). Thus, Trainers/Strength and Conditioning (S&C) Coaches are advised to emphasise upper-body training & conditioning in their training programs, most notably isometric neck strength exercises such as Banded Isometric Lateral Neck Flexion. Testing procedures that cover key physical capacities including VO2max, Lactate Threshold, and 1RM Strength Testing should be conducted. Due to the F1 racing schedule, which consists of 20 races per season, with a race every fortnight in a different country, it is recommended that training sessions (2-3 days/week) target the full-body. Key Words – ‘Formula One’, ‘Physiological Response’, ‘Strength Training’, INTRODUCTION With a total broadcast viewing of 1.9 billion in 2019, the ever-growing Open-Wheeled racing sport that is Formula One (F1) continues to dominate TV screen time whenever one of their 20 international scheduled races are on (14). With these highly-supercharged well-oiled machines flying down a straight at ~250-300 km/h (19), there is no wonder why this sport is deemed one of the most exciting. However, previous decades showed more interest and care in the cars themselves (31), with several hundred designers, mechanics and crew members attempting to perfect every inch of the bodywork and engine to improve aerodynamics and traction. A study by Dawson (8) concluded that motorsport drivers (NASCAR) are not dissimilar to everyday people (controls) based off VO2max (31.7 vs. 34.1 mL/kg/min, respectively) and Body Fat percentage results (22.7 vs. 23.9%, respectively), thereby classifying these drivers as “non-athletes”. The fact that research was limited in regards to the physiological responses of F1 drivers during race-time ultimately influenced this belief, despite the drivers showing signs of exhaustion, dehydration and muscular fatigue after racing for 2+ hours, sometimes in extreme environments (i.e. heat and altitude) (18, 19, 30, 31, 34, 35, 39). As well, the extreme G-forces that drivers experience during tight cornering at ~180-200 km/h places a great deal of pressure and strain on the upper body, most notably the neck and shoulders (3, 19, 30, 31). With technology and monitoring systems drastically improving their portability, modern-day F1 teams (i.e. Mercedes and Ferrari) place a great deal of money towards implementing adequate monitoring systems that record drivers’ physiological responses during the length of an entire race. These include heart rate (HR), temperature checks (˚C), sweat loss (L), and force applied to accelerate and brake pedals; the latter of which proves to be vital when it comes to muscular strength and endurance training (3, 10, 32, 34). Furthermore, numerous safety features have been added to the cars over the past decades in order to maximise driver safety (e.g. Head and Neck Support System [HANS]) (21). The aim of this paper was to a) outline the physiological responses from F1 racing, and; b) provide recommendations for modern-day F1 drivers with reference to Strength and Conditioning (S&C) training. METHODS A thorough search for existing literature was conducted through Google Scholar and PubMed Databases. Search words and phrases were used in the search process. These included ‘Formula One’, ‘Physiological Responses’, and ‘Strength Training’. In order to target this specific population group, the initial inclusion criteria revolved around the basis that the authors’ original primary studies used driver subjects that were participating in the F1 championships at the time. However, due to the lack of existing literature on this demographic, this search wasexpanded to Open-Wheeled drivers (i.e. F1 & Indycar). A total of six original primary studies were included in this review. Figure 1. Schematic Diagram of Literature search and selection for review. DISCUSSION Initial search for Original Primary studies solely involving F1 subjects (0) Expanding the search to Open-Wheeled racing Search for Open-Wheeled racing studies (6) The Nature of Open-Wheeled Driving There continues to be a gradual shift in acceptance of Open-Wheeled drivers being classified as “athletes”. Preceding this notion however, Dawson compared the physiological capacities of 10 NASCAR drivers to age-matched controls and came to the conclusion that there were no significant differences between groups in terms of VO2max (31.7 vs. 34.1 mL/kg/min, respectively) and Body Fat percentages (22.7 vs. 23.9%, respectively), leading to the statement that “drivers are not highly conditioned athletes” (8). Oval-course races such as that seen in NASCAR have limited impact from G-forces in comparison to Open-Wheeled road-course races such as F1 circuits (19). Despite the fact that these individuals are doing far less in terms of body movement and physical contact compared with other sports such as Basketball and Rugby, the physiological stress they put themselves through have been shown to be similar to such team sports (26). For example, the mean VO2max and Heart Rate values compared between National-level Rugby Sevens athletes and Open-Wheeled Drivers are relatively close considering the significant difference in the nature of each sport (53.8 [17] vs. 47.6 mL/kg/min [16]; 193 [37] vs. 186.3 bpm [19]. Several sport-related factors can explain this comparison: 1. Car Speed: the speed of Open-Wheeled vehicles far exceed those on residential street cars, even when on high-speed highways (100-120 km/h limit). For instance, F1 cars can reach 250-300 km/h on straights (19). 2. G-Forces: Open-Wheeled drivers experience significant G-forces (4-6 G) during braking and cornering maneuvers that mainly impact upper body musculature (neck & shoulders) (15, 30). 3. Event time & limited stoppages: some Open-Wheeled events last for a significantly long time (i.e. F1 = ~90-120min, Rugby League = 80mins), with little to no stoppages for drivers (only in pitstops which take ~2-3s) (31). 4. Environmental Factors: racing events tend to be held in different locations around the world (i.e. F1 runs 20 races per year in 20 separate locations). This can disrupt the driver’s physical state through means of jet-lag, altitude sickness and/or heat stroke (20), the latter of which is most evident in the Singapore Grand Prix, where cockpit temperatures exceed 50˚C (30, 35). Physiological Responses to Open-Wheeled Racing VO2 Max Despite the popular misconception that elite Open-Wheeled drivers are not ‘athletes’, data regarding cardiovascular fitness (CVF), in particular VO2max, has shown that these individuals possess high standards of CVF to that of team-based sports such as Basketball (47.6 [19] vs. 51.7 mL/kg/min [1], respectively) (19). Due to the nature of the sport as outlined previously, the sympathetic nervous system is placed under great stress whilst racing as a result of increased physical (i.e. resisting repetitive G-forces) (31) and cognitive loading (i.e. judging speed of entry and exit from sharp corners, and evading opponents) (23). Jacobs and colleagues (19) compared the physiological response of road and speedway drivers, which consisted of driving on a road course and oval speedway course, respectively. Results showed that road drivers exhibited a greater percentage of their VO2max than their speedway counterparts (~79% [38.5 mL/kg/min] vs. ~45% [21.9 mL/kg/min]). The authors concluded that these differences were due to multiple factors. These included increased cognitive loading and decision making, multi-directional G-force application on upper body, and subsequent increased utilisation of energy stores (19). McKnight and Colleagues (27) showed that F1 drivers, who have less body fat and more lean mass, possess a greater VO2peak (~60 mL/kg/min) than other motorsport codes such as IndyCar and NASCAR. Furthermore, Jacobs & Olvey (18) also found that VO2max values significantly increased as a result of decreased lap times, from 1.7 to >3.25 L/min. This can be attributed to the intensification of G-forces experienced through braking, cornering and accelerating, which fundamentally stresses the athlete’s decision making capabilities (30). Heart Rate (HR) With any form of exercise, HR is bound to increase to meet the demands of that exercise or sporting activity. Jacobs & Olvey showed that after a peak exercise test (Bruce Protocol), Open-Wheeled drivers reported a mean maximal HR (HRmax) of 186.3 bpm, with a mean of 152 bpm during racing (~81% of HRmax) (18). Furthermore, Backman (2) compared the physiological responses of an incremental Rowing test and a 30 minute driving test amongst 9 International Level male Karting Drivers who took part in Formula A. Results showed that driving elicited an average of 132 bpm, which represents ~72% of maximum HR achieved in the rowing test (191 bpm) (2). For F1, several key factors actively influence the fluctuations seen in HR response: 1. Peripheral Nervous System (PNS) Loading: • As drivers zoom their way through a course that involves multiple cornering maneuvers at differing angles of entry and exit, their upper body (i.e. shoulders and neck) tends to receive a great deal of physical contact and/or tension via colliding into the driving cockpit and G-force tension applied to the neck (15, 30). • Both forms of load accumulate and exhaust energy availability, thereby increasing HR to deliver oxygen and nutrients to the working muscles in order to sustain effort to finish the race (18, 36). 2. Central Nervous System (CNS) Loading: • The driver not only has to be consciously aware of their own performance, but also the performance and possible intrusion of opponents during the race (23). For example, the first corner of any F1 race proves to be the most eventful and risky as all 20 drivers are looking to gain advantage over their opponents in order to move closer to pole position. • When corning at ~180-200 km/h, drivers need exceptionally well-conditioned reaction-time capabilities in order to keep the car on the track whilst evading opponents (3). • The increased activity of the sympathetic nervous system (SNS) sees multiple hormonal responses that heighten HR dramatically, especially during these times of the race (34). Such hormones include cortisol, testosterone, human growth hormone and aldosterone (9, 36). 3. Thermal Stress: • Drivers tend to lose significant amounts of sweat (~3.5L) from heat exhaustion via several individual factors: o Exposure to Carbon Monoxide produced by car (30); o Wearing several layers of fire-retardant clothing (jump-suit, gloves, socks, boots, undergarments etc.) (31) and; o Driving in humid conditions (e.g. Singapore Grand Prix: a. Ambient Temperature = >35˚C; b. Cockpit temperature = ~50˚C) (30, 35). • Heat Stress coupled with dehydration can alter thermoregulation, thereby increased physiological strain, hence an increase in HR (4, 6, 7). • Data from the Elite Sport Group (F1 Framework) has shown that F1 drivers can show to be more dehydrated after a 90min race, than cyclists participating in the Tour de France (5). 4. Lactate Accumulation: • High psycho-motor (i.e. cognitive loading) and bio-motor (repeated muscular efforts) stress can explain increase in lactate levels (1.56 mmol/L to 3.27 mmol/L) during driving which in turn increases sensation of fatigue, resulting in elevated HR (36). • Backman showed that after 15 & 30 minutes of full-speed driving, blood lactatelevels averaged 3.2 mmol/L (2). • Compared to team sports such as Australian Rules Football (AFL), these lactate levels represent approximately one-third of what elite-junior AFL athletes experience (9.2 mmol/L) (38). Muscular Fatigue Open-Wheeled Drivers such as those in F1 experience significant G-forces during braking, cornering and accelerating (~5.5-6 G) (30). The head and neck of the driver tends to tolerate majority of the G-force loads due to the fact that their torso is heavily strapped into the seat (15, 30, 31). Former F1 Driver David Coulthard once said “Your upper body endurance must be strong enough to survive the stress of 5g, and when you brake at the end of a straight it feels like a sledgehammer has hit your back!” (13). In making competitive driving more difficult, athletes’ wear specialised helmets that weigh approximately 6.5kg as a result of internal padding, and external safety mechanism attachments (e.g. Head and Neck Support System [HANS]) (21, 39). Therefore, a driver cornering at ~4G will ultimately experience 26kg of Centrifugal force on their neck. With these factors accumulated, by the end of the ~90 minute race, drivers have shown to display neck soreness and fatigue (3). With respect to isometric neck strength, elite Open-Wheeled drivers have been shown to possess significantly higher values when compared to junior athletes and controls (Table 1) (3, 30, 31, 39). However, when compared to Elite Rugby Union players (16), Open-Wheeled drivers display less Isometric strength capabilities (Table 2). This can be attributed to the physically demanding nature of Rugby Union, especially seen in tackles and scrums where head collisions are very frequent (16). Table 1. Isometric Neck Strength Test comparison between Elite Open-Wheeled Drivers and Age-Matched Controls. Reference Strength Test Open-Wheeled Drivers Control Difference Backman et al. (2) Isometric Neck Strength (N) Flex = 215 Flex = 176 39 Ext = 330 Ext = 285 45 Lat. Flex R = 283 Lat. Flex R = 234 49 Lat. Flex L = 273 Lat. Flex L = 222 51 NOTE: N = Newtons; Flex = Flexion; Ext = Extension; Lat. = Lateral; R/L = Right/Left Table 2. Isometric Neck Strength Test comparison between Elite Open-Wheeled Drivers and Elite Rugby Union Players. Reference Strength Test Subjects Backman et al. (2) Isometric Neck Strength (N) Open-Wheeled Drivers Flex = 215 Ext = 330 Lat. Flex R = 283 Lat. Flex L = 273 Hamilton & Gatherer (16) Elite Rugby Union Players Flex = 303 Ext = 425 Lat. Flex R = 397 Lat. Flex L = 397 NOTE: N = Newtons; Flex = Flexion; Ext = Extension; Lat. = Lateral; R/L = Right/Left Backman compared the results obtained above to those seen in Fighter Pilots and concluded that Open-Wheeled drivers display 40-60% stronger lateral flexion strength (3). Additionally, McKnight and Colleagues (27) examined and compared global neck strength between F1, IndyCar, IMSA GTD and NASCAR drivers. Across all tests (Extension, Flexion, and Lateral Flexion L&R), F1 drivers exhibited significantly greater strength levels (Ext = ~50kg; Flex = ~25kg; and Lat. Flex L = ~40kg; Lat. Flex R = ~40kg). One study which looked at the most common injuries/musculoskeletal complaints from 137 professional Open-Wheeled drivers demonstrated that upper body regions including wrists, shoulders and neck were found to be the most affected (24). Adding on to this, Minoyama and Colleagues (28) conducted a 4-year study (1996-2000) that examined the incidence and prevalence rate of specific injuries obtained from single-seat motorsport racing. Upper body bruising and neck sprains were the most reported injuries (58% and 34%, respectively). As well, Ebben & Suchomel (11) conducted a study consisting of 40 elite stock drivers, to which they were asked “How do you feel physically after a physically demanding race?”. 90% of subjects (36/40) reported that muscular fatigue, particularly in the legs and upper body, was a main concern. This appropriately reflects Backman’s study which tested several strength capacities before and after full-speed driving for 30 minutes (2). The following table is a summary of these results. Table 3. Comparison of Isometric Strength Tests pre- and post-driving for ~30 minutes. Pre-Driving (N) Post-Driving (N) Difference (N) Neck Lateral Flexion 193 158 35 Shoulder Flexion 169 126 43 Grip 383 366 17 Leg Extension 2696 2337 359 Plantar Flexion 1675 1597 78 As a result, modern-day Strength and Conditioning training programs place great emphasis on neck strength, most notably lateral flexion and extension contractions (10, 15). Furthermore, two subjects within the Ebben & Suchomel study displayed an inability to lift their arms up as a result of the accumulated fatigue from racing (11). This highlighted the importance of conditioning the shoulder musculature (i.e. deltoids, internal & external rotators) to delay onset of fatigue whilst using the steering wheel (30). Besides steering, the lower body also experiences fatigue during racing through the operation of the acceleration and brake pedals (2, 32). Considering the amount of laps (~70 for F1 and 200 for IndyCar), and cornering maneuvers performed (~10-12 for F1), the pedals are pushed hundreds of times a race. Backman concluded that the legs showed the largest decrease in isometric strength when comparing pre- to post-driving results (2696 N to 2337 N, respectively) (2). Several studies have investigated lower body strength in Open-Wheeled drivers. Rascher and Colleagues performed a Unilateral Leg Press Test to examine Isometric leg extension strength amongst 18 Open-Wheel drivers (9 Elite & 9 Junior) (32). Elite Open- Wheeled drivers displayed 25% stronger unilateral leg strength than their junior counterparts (1891N vs. 1514N, respectively). Backman and Colleagues (3) demonstrated that Open- Wheeled drivers were 10% stronger in their Isometric Leg Extension capacity in comparison with Basketball players (4,111N and 3691N, respectively). Data collected via an interview with former racing driver Dario Franchitti found that ~61kg of force was applied to the brake pedal during major braking efforts (31). Therefore, over the course of a 70 lap race that lasts ~90mins, if only 4 out of the 10-12 corners involved ‘major braking efforts’, a F1 driver-athlete would apply approximately 17,080kg of pressure to the pedals ((~61 x 4) x 70)). Küçükdurmaz stated that athletes must possess a high level of leg strength in order to place enough pressure on the brake pedals for effective cornering and re- acceleration (25). Open-Wheeled Driving Needs Analysis For the benefit of both the trainer and driver-athlete, it is a must that both individuals take time to develop a sport-specific S&C program (10). However, before doing so, a Needs Analysis must be constructed. Below is a brief Sport-specific Needs Analysis on F1 racing. Sport-Oriented Analysis 1. Sports Analysis • Formula 1 Racing (Elite Level) • 20-race season (Generally one race every 2-weeks) • ~90min per race with limited stoppages (only during pit stops [2-3s]) • ~150-300 km/h car speed • ~4-6 G-force during braking, cornering and accelerating • Humid Environments (External temp. ~30˚C; Cockpit temp. ~50˚C) 2. Injury Analysis • Upper body muscle fatigue and strains (i.e. wrists, shoulders and neck) • Colliding with internal cockpit when going around corners (bruising) (28) • Concussion risk upon crashing 3. Biomechanical Analysis • Upper body resisting G-forces • Shoulder mobility and strength when using steering wheel • Leg strength and reactivity upon braking & accelerating • Trunk stability during cornering to support neck 4. Aerobic Analysis • Mean HR = 152 bpm (~81% of HRmax) (16); Peak HR = ~180 (29) • Mean VO2max = 47.6 mL/kg/min; Racing VO2max = 38.5 mL/kg/min(19) 5. Anaerobic Analysis • Increase from 1.56 mmol/L to 3.27 mmol/L after driving challenge (36) Athlete-Oriented Analysis • Athletes height, weight, waist circumference, skinfold, body fat % • Training age • Injury History • Strengths and Weaknesses (objective & subjective) • Athlete’s and Trainer’s goals (mutual agreement) Comparative Analysis • Compare the athlete to any published normative data on the same population (i.e. elite, sub-elite etc.) that can be referred back to in order to reach goals/milestones in training (e.g. Mean VO2max). Fitness Testing Recommendation As with any sport, athletes are put through a series of physical challenges that establish baselines results to then be used as a guide to prescribe training program variables (e.g. Exercise selection & Intensity). Despite the limited number of sport-specific research papers on Open-Wheeled racing, an appropriate fitness testing battery has been recommended by Open-Wheeled Researchers to measure the physiological capacity of the ‘Driver-Athlete’. Dr. David Ferguson, who’s an Assistant Professor in the Department of Kinesiology, and also the Director of the Spartan Motorsport Performance Laboratory at Michigan State University, USA, has worked with numerous Open-Wheeled driving athletes, including F1, IndyCar and NASCAR (12). After two decades of experience and research within motorsport, the following fitness-testing battery was created (Table 4) (22). Please note that the these specific testing protocols requires specialist equipment and expertise. Alternative field-based testing- procedures can be implemented that complement the lab-based tests (Table 5). However, due to limited access to Open-Wheeled vehicles and G-force chambers for those individuals commencing their racing career and S&C training, the ‘G-Force Tolerance’ and ‘On-track Physiological Response’ tests may have to be disregarded. Table 4. Recommended Lab-Based Testing Battery for Open-Wheeled Racing Drivers. Component Test(s) How to Conduct Why use this Test? Anthropometry Dual energy X-ray Absorptiometry (DEXA) Requires specialist equipment and expertise. DEXA can determine body fat percentage, lean muscle mass and fat mass. Cardiovascular Fitness VO2max Test Graded Treadmill Test with Spirometry. VO2max testing can determine an individual’s aerobic capacity and ability to utilise oxygen for endurance activity. Anaerobic Threshold (AT) AT Test Cycling Ergometer (Monark) and Portable Lactate Analyser. AT testing can help pin-point the time period where lactate accumulates and reaches a certain threshold (generally 2 mmol/L). LB Anaerobic Power Wingate 30s Power Test Cycling Ergometer (Monark) with 7.5% Body Mass. The Wingate Test is a great way to determine the athletes lower body anaerobic power output capacity. G-Force Tolerance LB Negative Pressure (LBNP) Chamber, otherwise known as ‘The Box’. Requires specialist equipment and expertise. The LBNP is a unique way in testing the athletes ability to withstand sport- specific G-forces on the body. On-track Physiological Response • HR • Skin Temperature • Breathing Rate Requires specialist equipment and expertise. This way of testing shows high ecological validity as measurement are taken in real-time and compared lap-by- lap. Table 5. Recommended Field-Based Testing Battery for Open-Wheeled Racing Drivers. Component Test(s) How to Conduct Why use this Test? Anthropometry • Height • Weight • Skinfold • Measuring Tape • Digital Scale • Skinfold Callipers Cost-effective methods of measuring basic anthropometric components. Examiner should be proficient in performing Skinfold Assessment in order to produce reliable results. Cardiovascular Fitness Yo-Yo Intermittent Recovery Test Leve 1 (YYIR1) YYYIR Cone Set up: • 20m with 5m recovery section Use prediction calculation to estimate VO2max = IR1 Distance (m) x 0.0084 + 36.4 YYIR1 is a reliable field-based test in measuring VO2max. Requires limited equipment (cones, notepad, scoresheet, DVD player) and can have multiple athletes performing simultaneously. Anaerobic Threshold Running-based Anaerobic Sprint Test (RAST) 8 x 35m sprints, with 20s recovery between each repetition. Measure lactate concentration after each repetition using Portable Lactate Analyser. RAST requires limited equipment (cones, scoresheet, stop watch). 20s rest intervals allow for testing officials to obtain lactate levels using pin prick method. LB Anaerobic Power Vertical Jump (VJ) Measure distance (cm) between standing reach and maximum jumping reach on a flat wall. Allow 3 repetitions. VJ testing requires limited equipment (flat wall, measuring stick/tape) and it easily administered. Peak and average heights should be noted down. On-track Physiological Response HR + RPE Only if applicable, get the athlete to drive around a road-course track in an Open-Wheeled vehicle (i.e. Go-Kart) for a set amount of time and measure HR using Smart Watch. This type of test can be used to see how the athlete’s HR responds in actual driving conditions that include braking, cornering and accelerating. RPE can be noted down to indicate how difficult the driving session was. Due to the limited data available regarding normative values for Open-Wheeled drivers, the following data set (Table 6) summarises existing physiological values seen in elite driver- athletes. Table 6. Summary of existing physiological values for Open-Wheeled Drivers. Component Reference Subjects Mean Values Anthropometry Jacobs, et al. (19) Open-Wheeled Racing Drivers Height (cm): N/A Weight (kg): 74.5 Body Fat %: N/A Backman et al. (3) Open-Wheeled Racing Drivers Height (cm): 177.0 Weight (kg): 67.9 Body Fat %: 8.3 Raschner et al. (32) Open-Wheeled Racing Drivers (including F1) Height (cm): 175.0 Weight (kg): 69.0 Body Fat %: N/A McKnight et al. (27) Open-Wheeled Racing Drivers (including F1) Height (cm): 179.7 Weight (kg): 68.6 Body Fat %: ~8 VO2max (mL/kg/min) Jacobs & Olvey (19) Open-Wheeled Racing Drivers 47.6 Jacobs & Olvey (18) Former Open- Wheeled Racing Driver ~48 McKnight et al. (27) Open-Wheeled Racing Drivers (including F1) ~60 HRmax (bpm) Jacobs & Olvey (19) Open-Wheeled Racing Drivers 186.3 Jacobs & Olvey (18) Former Open- Wheeled Racing Driver ~187 Backman (2) Open-Wheeled Racing Drivers 191 Lactate during driving (mmol/L) Schwaberger (36) Open-Wheeled Racing Drivers 3.27 Backman (2) Open-Wheeled Racing Drivers 3.2 Vertical Jump (cm) Raschner et al. (32) Open-Wheeled Racing Drivers (including F1) 39.1 Backman et al. (3) Open-Wheeled Racing Drivers 31.3 Isometric Neck Strength (kg) McKnight et al. (27) Open-Wheeled Racing Drivers (including F1) Extension: ~50 Flexion: ~25 Lateral Flexion R: ~40 Lateral Flexion L: ~40 Backman et al. (3) Open-Wheeled Racing Drivers Extension: ~34 Flexion: ~21 Lateral Flexion R: ~29 Lateral Flexion L: ~28 CONCLUSION From the evidence put forth in this review, it is clearly understood that Open-Wheeled drivers are in fact ‘athletes’. When comparing Open-wheeled drivers (e.g. F1) to Closed-cockpit drivers (e.g. NASCAR), it must be made clear that several sport-specific features differentiate the two. The demands of Open-Wheeled Race Driving which includes driving at extreme speed (150-300 km/h), experiencing excessive G-forces on upper body (6.5kg helmet x 4G = 26kg), and environmental conditions (racing with several layers of fire-retardant clothing at Singapore Grand Prix) accumulate over 90 minutes of competitive racing, and is reflected in the physiological responses outlined (VO2max, HR and Muscular Fatigue) (28). Whereas in NASCAR, participants are onlyrequired to bank left, and therefore possess less overall fitness qualities. Sport-Specific testing regimes are recommended as they closely resemble in-race demands (22). PRACTICAL APPLICATIONS With the evolution of Open-Wheeled racing car technology and mechanics over the last couple decades, driver-athletes are placing themselves under significant physical and mental stress. Consequently, drivers engaging in sport-specific Strength and Conditioning (S&C) training is becoming more and more prevalent. Despite the lack of practical application research in the motorsport community, it comes as no surprise that modern-day Open- Wheeled drivers are part-taking in whole-body training programs. The multi-faceted nature of the sport should be taken into account when performing a Needs Analysis. S&C coaches should carefully plan the athlete’s training year in order to maximise performance outcomes and KPI’s during the racing season. Much of what is known currently in terms of S&C training for motorsport athletes are anecdotal, and therefore must be inferred with caution. As drivers are known to be lean and skinny, for the benefit of fitting into the cockpit and reducing any negative impacts on the car’s performance, is it essential that trainers do not over-prescribe hypertrophy-style programming (i.e. 3 sets of 10-12 reps at ~70-80% 1RM). However, muscular endurance training, especially with regards to the upper body, is essential as this assists the cervical spine stability and trunk stability when experiencing high G-forces (10). According to former Red-Bull Racing driver Daniel Riccardo, 5 key areas must be targeted when training. These include but are not limited to: Neck, Trunk, Reactions, Agility and Cardio (33). With these in mind, the following 4-Week full-body program has been proposed as an example of a S&C session for a F1 driver during racing season (3x per week). Table 7. Hypothetical 3-Day, 4-Week Training Block with 2 races. Day Week 1 2 3 4 Time of Day AM PM AM PM AM PM AM PM Monday HIIT STR & Trunk Stab. HIIT STR & Trunk Stab. HIIT STR & Trunk Stab. HIIT STR & Trunk Stab. Tuesday OFF OFF OFF OFF Wednesday Recovery Musc. End. & Trunk Stab. Recovery Musc. End. & Trunk Stab. Recovery Musc. End. & Trunk Stab. Recovery Musc. End. & Trunk Stab. Thursday OFF OFF OFF OFF Friday Recovery HIIT Driving Practice Recovery HIIT Driving Practice Saturday OFF Qualifying OFF Qualifying Sunday OFF RACE DAY OFF RACE DAY NOTE: HIIT = High Intensity Interval Training; STR = Strength; RT = Reaction Time; Stab. = Stability; Musc. End. = Muscular Endurance. Day 1 Monday (AM) Monday (PM) FOCUS High Intensity Interval Training (HIIT) R.A.M.P Warm-Up • Raise Body Temperature (i.e. light jog, skipping) • Activate major muscle groups (i.e. glute bridges, banded walks) • Mobilise major joints (i.e. inchworm, neck rolls) • Potentiate muscles (i.e. box jumps) HIIT (Medium Resistance) Exercise Sets Reps Notes Stationary Bike 20:20 6 • 2min warm-up at steady pace • 20s hard and fast, 20s steady and slow • ~2min HIIT Rowing Ergometer 30:10 6 • 2min warm-up at steady pace • 30s hard and fast, 20s steady and slow • ~3min HIIT Cool-down • Foam-rolling major muscle groups: o Hamstrings & Quadriceps o Glutes o Latissimus Dorsi o Upper & Middle Back Focus Muscular Strength Training R.A.M.P Warm-Up • Raise Body Temperature (i.e. light jog, skipping) • Activate major muscle groups (i.e. glute bridges, banded walks) • Mobilise major joints (i.e. inchworm, neck rolls) • Potentiate muscles (i.e. box jumps) Strength Circuit (75-85% 1RM) Exercise Sets Reps Notes 1. BB Back Squat 3 5 • Maintain technique and trunk stability • 2-3min between sets • Contraction:Relaxation 2. BB Bench Press 3 5 3. BB RDL 3 5 4. BB Bent Over Row 3 5 Active Rest 2min Trunk Circuit Stability (Big 3) 1. Curl-Up 6 10:10 2. Side Plank 3 30s e/s 3. Bird-Dog 3 8 e/s 4. Banded Isometric Paloff Press 4 15:10 Cool-down • Foam-rolling major muscle groups: o Hamstrings & Quadriceps o Glutes o Latissimus Dorsi o Upper & Middle Back Day 2 Wednesday (AM) Recovery Session: o Light cardio (i.e. stationary bike, rowing machine, arm ergometer) o Mobility stretches (i.e. crucifix/scorpion, pigeon, banded shoulder stretches) o Outdoor activity (i.e. hiking, bike riding, swimming) Wednesday (PM) Focus Global Muscular Endurance & Trunk Stability R.A.M.P Warm-Up • Raise Body Temperature (i.e. light jog, skipping) • Activate major muscle groups (i.e. glute bridges, banded walks) • Mobilise major joints (i.e. inchworm, neck rolls) • Potentiate muscles (i.e. box jumps) Muscular Endurance Exercise Sets Reps Notes 1. SL Leg Press 2-3 15-20 e/s • 50-70% 1RM or RPE 5-7/10 • Maintain technique and trunk stability • 1.5-2min between sets 2. DB Chest Press 2-3 12-15 3. BB Hip Thrust 2-3 12-15 4. Seated Cable Row 2-3 12-15 5. DB SL RDL 2-3 12-15 e/s 6. DB Lateral Raises 2-3 12-15 7. SL Calf Raises 2-3 15-20 e/s Active Rest 2min Neck ISO Strength Endurance 1. Banded Ext. ISO (see Photo #1) 6 10:10 • Performing these exercises in the proper seated driving position is recommended • Contraction:Relaxation 2. Banded Lat. Flex R ISO (see Photo #3) 6 10:10 3. Banded Lat. Flex L ISO (see Photo #4) 6 10:10 4. Banded Flex. ISO (see Photo #2) 6 10:10 Trunk Stability (Big 3) 1. Curl-Up 10:10 6 • 10s contraction followed by 10s relaxation 2. Side Plank 4 30s e/s • Can integrate a cognitive task whereby athlete exchanges 2.5kg weight plate to and from trainer in different locations 3. Bird-Dog 3 8 e/s • Maintain technique and trunk stability Cool-down • Foam-rolling major muscle groups: o Hamstrings & Quadriceps o Glutes o Latissimus Dorsi o Upper & Middle Back Photo #1 - Banded Neck Extension Isometric in driving. position. Photo #2 - Banded Neck Flexion Isometric in driving position. 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