We all have in mind Formula 1 drivers who race around on their single-seaters at incredible speeds, pushing both the mechanical vehicle and the human being to the limit. Only a few, on the other hand, know the world of endurance motor racing quite well, an equally demanding discipline but subject to less media coverage. These categories of races present differences in their psycho-physical preparation and a commitment on the part of the drivers that is no less than that of their more well-known F1 colleagues.
Endurance races: the characteristics
Endurance races are long lasting races carried out with prototypes that have performances slightly lower than F1s, or with Gran Turismo cars that are racing versions of standard cars. The top race of endurance is the 24 Hours of Le Mans, a competition steeped in history and which has its rise in the dawn of motoring. Other races are the 24 hours of Spa, the Nürburgring, the 1000 miles of Sebring or the 1000km of Bathurst, or the most prestigious overseas race, the Indianapolis 500, in which a single driver races on an oval circuit for almost 3 hours, at an average speed of around 300 km/h. All these competitions can be considered the last legacy of heroic motoring of the past decades and still today they are of interest and curiosity in those who participate in them and in those who follow them closely, despite the fact that television coverage is disadvantaged by the excessive duration of these events.
Endurance driver: what is required from him?
Tackling a 24-hour race is a team made up of 3 drivers for each car, who take turns driving for stints of up to 4 hours. Each driver cannot exceed 10 total driving hours. What counts most in this type of race is concentration, avoiding mistakes and keeping a high and constant race pace, limiting the onset of fatigue as much as possible. Now let's see in detail what is required of an endurance driver, in order of importance:
- Endurance: it is the most important quality for this type of driver, who could be called for 4-hour driving stints with average HR between 80 and 90% of max HR, in a hot environment and with the presence of monoxide in the cockpit, with heavy protective clothing, making an effort comparable to a running ultramarathon
· Mental efficiency: in accordance with what was discovered by the Formula Medicine team, the Viareggio company that deals with driver training and scientific research on how to best train them for competitions, what differentiates a champion from a normal driver is the ability to minimize the waste of nervous energy, a useful quality in particular in endurance races where the driver can burn around 4000 Kcal
· Specific strength: it is slightly less important than that required by F1 drivers, but not negligible. The left leg presses on the brake exerting forces between 70 and 120 kg at each braking, the neck is subjected to g-forces, the arms handle the steering wheel and core muscles contract to stabilize and protect the column when changing direction; all of which require high levels of maximal and endurance strength
- Reaction speed: quick reflexes are useful for these drivers, especially at night and in tired conditions such as in the last driving stint, when the risk of mistakes increases. Knowing how to react promptly even in these cases is also essential for safety
· Proprioception: it consists in finely perceive the behavior of the car and modify the driving accordingly, and it is essential to be fast
How to best train these qualities?
Endurance
Prolonged medium-intensity activities are ideal, but it is useful to change the stimuli periodically, sometimes including shorter and more intense workouts such as HIIT sessions. The most practiced sports are cycling, running and swimming. Endurance training has the function of reducing rest heart rate and driving HR, limiting the waste of energy, potentially reducing tiredness in race final part. It's also useful to limit excessive gain in body weight and muscle mass which would be detrimental to these athletes.
Mental efficiency
Long driving sessions at simulator, focusing on maintaining a constant and high pace, trying to contain the drop of performance in lap times due to mental fatigue. Alternate activities that require sustained attention, such as playing a musical instrument, can also help. At the same time, activities such as yoga or relaxation techniques can be helpful, educating the pilot to seek neuromuscular relaxation when circumstances permit. For example, on straightaways the driver can avoid overtightening the steering wheel to reduce the work on the forearms.
Specific strength
Generally the first part of the preparation takes place based on classic gym exercises, in which, after few weeks of light circuit training workouts, drivers work to increase maximum general strength. In the second part of the preparation, specific exercises are introduced for the neck, with elastic bands or weights, mainly of isometric type, exercises for the legs such as a monopodalic leg press to simulate braking, exercises for the abdominal area and for the arms, working on maximal and endurance strength.
Reaction ability
Drivers train with exercises with tennis balls, luminous boards with lights that light up and should be touched as quickly as possible, but the reaction speed to sounds (such as a whistle) and tactile sensations such as vibrations are included to training. The speed ladder and jumping rope can be useful, activities that require quickness of the legs and feet, as well as good coordination, qualities useful when the driver acts on the pedals quickly.
Proprioception
Exercises are performed on unstable surfaces such as fitball, proprioceptive boards or bosu.
Particularly useful and specific is an exercise in which the driving position is simulated by balancing on a fitball, holding a disc and imitating the steering movement.
To do all this, the driver needs to be followed up by a kinesiologist, i.e. a graduate in Sports Science, who takes care of creating a periodised and specific training plan according to his competitive commitments. However, the kinesiologist does not follow the driver alone, but is part of a team which also includes a physiotherapist, nutritionist, doctor and sports psychologist. In particular, the physiotherapist takes care of rehabilitation from injuries and helps to resolve any musculoskeletal discomfort after the driving shift, promoting relaxation during the drivers' rest shifts, the nutritionist draws up the food plan, which in general during a race endurance provides low-calorie but frequent and easily digestible meals, with specific supplements to restore energy and fluids lost while driving, the doctor has blood tests performed, maximal physical tests or intervenes in the event of an unfortunate accident, the sports psychologist teaches the right mental approach to competitions, limiting performance anxiety and directing the way of thinking in the right direction, controlling the emotional state.
Bibliographical references
Bompa T., Buzzichelli C. (2017). Periodizzazione dell’allenamento sportivo. Ferriera di Torgiano (PG), Italia: Roberto Calzetti Editore.
Durand S., Ripamonti M., Rahmani A., Beaune B. (2015). Bioenergetical and Cardiac Adaptations of Pilots to a 24-Hour Team Kart Race. Journal of strength and conditioning research, 29, 3234-3239.
Owen N., King H., Lamb M. (2015). Literature review of race driver fatigue measurement in endurance motorsport. Procedia Engineering 112, 344-348.
Schwaberger G. (1987). Heart rate, metabolic and hormonal responses to maximal psycho-emotional and physical stress in motor car racing drivers. International archives of occupational and environmental health, 59, 579-604.
Reid M. B., Lightfoot J. T. (2019). The Physiology of Auto Racing. Medicine Science Sport Exercise, Vol. 51 n° 12, 2548-2562.
Sani L., Ricciardi E., Papasogli A., Ceccarelli R., Franzoni F., Santoro G., Goebel R., Pietrini P. (2008). Expertise leads to a more efficient brain utilization: an fMRI study in professional and naïve car drivers during attention and visual-spatial tasks. University of Pisa, 21 w-am.
Written by
Enrico Repossi
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