There was such a great response from the last post (leave it in the comments guys!)
that I thought you would also get loads out of this next one.
Once again it is about reaction times and is a cracking 5 min video.
What a great technique for training reaction times to get them super sharp!
Maybe you could integrate this into your own reaction time training in some way?
Sure they are quick, but once again an F1 driver would be quicker. Hopefully they will
start testing some drivers, they will clean those other fellas up!
Any questions or comments, drop them in the boxes below!
Robin
Reaction time (RT) is the elapsed time between the presentation of a sensory stimulus and the
subsequent behavioral response. Basically all this means is how quickly you can react when
you need too! For example, how quickly you react when the lights go out, when you need to
react quickly to avoid a car in front etc.
Have a look at this great clip about training reaction times, it is to do with basketball
but it explains how important reaction times are so well (and is entertaining) that it is
much better than you guys reading how I would explain it!
It also shows the awesome technology that is out there that the top sportsmen
and women have access too.
Basketballers are quick but a pro driver would be quicker!
So how do you train your reaction times to get quicker so you are not an “average Joe”
but competing with the best of them?
I put together a training pack for you that covers some reaction time training
Check it out here:
>>> Reaction Time, Balance and Co-ordination Training Pack
Let me know if you have any questions or comments in the box below!
>>> Reaction Time, Balance and Co-ordination Training Pack
Keep Racing!
Robin
So far we have covered the vital areas of pre-race nutrition and nutrition during the
race but what about post race nutrition?
It is also absolutely critical to get this correct.
>>> Get The Nutrition For Motorsport Pack Here
Recovery Meal
Consume 1.5 g/kg bodyweight of CHO-rich, low fiber foods and beverages within 30 minutes or as soon as possible after a game and again every two hours for four to six hours to replace glycogen stores. This may be difficult when traveling, but failing to do so will encourage under-recovery and potential muscle wasting.
Do not forget your Hydration Plan in relation to the amount of sweat loss.
After physical activity lasting longer than an hour, the body best restores lost glycogen when carbohydrates and protein are consumed together in a ratio of 4:1 or 3:1 rather than simply consuming carbohydrates alone (6,7,8). Furthermore, the combination of CHO and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair, all of which will further speed recovery and re-energize you for your next competition.
When in a bind another option is drinking a bottle of low-fat chocolate milk post-exercise (something like a ‘Frijj’ is great, perfect ratio of carbs to protein).
It is better to consume the “meal” as a liquid in order to facilitate recovery faster, and follow with a variety of whole-foods between two and four hours later.
Return to the normal Training Diet at the next meal.
DO NOT FORGET the post-race meal!
Eating While Traveling and Competing
F1 Racing will take you around the world for all of the major Grand Prix races. Even in the feeder classes you will be traveling to different countries. Most drivers are likely to buy food before and after they arrive at the track, but some are increasingly hiring team caterers who prepare food during the day. Many teams also cater for guests and sponsors. Careful planning and recipe selection is needed to ensure that drivers receive appropriate meals and the crew are taken care of too!
Use the above suggestions for what to eat while traveling in an unfamiliar land and even in a “too familiar” land. Remember your goals and why you are there. With all the training and time you put into racing, you deserve to reap the most rewards.
WIN £50 CONSULTATION
Would you be interested in a free consultation with one of the UK’s leading sports dietitians? Leave your comments below and let me know.
She normally charges £150 an hour for a consultation, but as she is a good friend of mine I have been able to convince her to give 2 lucky drivers a free 20 minute consultation (over Skype) valued at £50 each! Think about what this could do for your racing career.
Tell me three questions that you would like to ask her and the best questions win the prize!
(If English is not your first language and you still want to enter that is not a problem, it doesn’t have to be a skype session it can be written using google translate)
During the Race
>>>http://www.f1driverssecrets.com/nutritionformotorsport.html
While racing, you need to maintain focus, stamina and strength. As described in the previous post, hydration is critical, and you should use any available delivery system for optimal hydration.
Ideally, determine a plan based on your usual fluid losses. Fluid losses can be determined by weighing yourself before and after racing.
>> Each kilogram of weight loss indicates one liter of fluid loss.
Begin drinking early in the race and drink small amounts, frequently to ensure your fluid intake matches your fluid loss. It helps to have pre-determined cues for drinking – a visual cue such as the finish line or specific point on the track.
Alternatively, nominate a member of the crew to give regular reminders via the radio system. Fluid delivery systems (i.e., Camel Pack or specialized in-car drinking systems) are essential for easy drinking during race conditions.
Try your system during less important races until you are comfortable with the technique. Make sure to even vary the products used (for example, water vs. Cytomax) and determine how you felt in terms of your strength, focus, hydration status, etc.
For more information about Nutrition, hydration, peak performance and motorsport I have put together a guide for you with powerful information to get you performing consistently at you peak.
The pack is located at:
>>>http://www.f1driverssecrets.com/nutritionformotorsport.html
I strongly recommend you pick up this guide as it brings together all the information into a concise, and helpful area for you to reference.
It gives you everything you need including meal plans and pre-race diary to determine exactly what is that gets you driving at your peak.
>>>http://www.f1driverssecrets.com/nutritionformotorsport.html
Any questions? email me or drop them in comments below
Keep Racing!
Robin
Do you want to perform at your peak? Then you better get your pre-race meal correct!
The primary purpose of the pre-race meal is to offset fatigue during the race. Being optimally fueled helps you massively to maintain concentration on the most important aspects of racing.
So what do you need to do to maintain energy levels and ultimately concentration during the race? Here is an outline below:
Firstly you need to know that this is only a guide as different drivers will have different requirements.
Here are the Pre-race Guidelines:
• Eat foods that release energy slowly approximately 2-3 hours before the race. These include whole grain cereals, whole wheat bread and beans just to name a few. The closer to the race the smaller the meal. Ultimately this will sustain blood sugar levels that are so so important for peak performance.
• Drink 400 to 600 mL (14 to 22 oz) of fluid two to three hours before the race (depending on what you can handle). You need to track and monitor this to understand what suits you the best.
• Remember what happened to Webber at the 2007 Japanese Grand Prix? Don’t try new foods just before the race. Stick to what you know and have a plan for what you are going to eat.
I have just put the finishing touches on a guide that will help you to take control of your eating. This is being released for $7 for the first 5 drivers then the price is going up. It gives you an eating guide, a plan to help you recognise what foods help you to perform at your peak AND 1500 – 3000 calorie meal plans (completely balanced)
Get The Nutrition For Motorsport Pack Here
This guide can be used for any age or level of racing. It is about increasing your knowledge and giving you a plan to stick to, keep you in the zone and keep you at your peak.
Nutrition For Motorsport Success Pack
Any questions drop them in the comments below or email me direct!
Keep Racing!
Robin
The key element is to understand that if you are training
hard and racing you can basically eat whatever you want BUT if you want to be a champion it is better to put foods in your body that will give the edge and avoid the peaks and troughs
associated with making uneducated food choices.
Drivers want to be trim and lean, muscular without being too bulky. I have been consulting with a good friend of mine (a sports dietitian) to get the best advice for you and your eating habits for racing.
Here is a general example of a meal plan for F1 drivers:
Breakfast: Cereals and fruit
Morning Snack: Fruits and protein
Lunch: Pasta and a tomato based sauce
Afternoon Snack: Fruit and dry cereals (like a cereal bar)
Dinner: A really light meal for example fish served with vegetables (steamed) or something like spinach that has loads of fantastic vitamins.
Understanding what to eat for performance will give you the edge and lead to peak
performance for motorsport. Remember your brain is your biggest and most powerful
muscle, it needs loads of energy. If you do not fuel yourself correctly your brain is deprived
of energy and as a result you are unable to make the split second decisions, your reaction
times increase, and your concentration decreases.
Questions? Leave the below or email me robin (at) f1driverssecrets (dot) com
Keep Racing!
Getting your nutrition correct is absolutely essential for peak performance.
Eating for motorsport
This means that you need to be aware the best foods to put into your body and the
best times to do it. This is especially important for motorsport where weight makes
such a difference.
Getting your eating right doesn’t only affect your weight though it also influences your:
- concentration levels
- decision making skills
- stamina
Getting the nutrition aspect is not just important for race day but is also important
for training and racing.
Getting the correct nutrition is often overlooked in motorsport. Optimally fueling yourself
until the end of the race has the potential to give you the edge that you require. This can be
achieved through the use of Low GI foods (foods that slowly release their energy).
In addition it is important for you to also know about how to have speedy recovery
sessions post training and post race.
In the coming weeks I am going to go into more detail and look at the importance of
optimally fueling yourself for both training and racing to give you the edge and to
ensure optimal peak performance is achieved!
However for this week you need to track and monitor what you are eating.
This can be done with the use of a food diary. Every time you eat or drink anything
over the next week record it as you go. Have a look at the example food diary at this
website to understand a little more about the best way to record your food to optimise performance:
Sign up to the newsletter and find out the 7 key areas that all drivers must know!
http://www.f1driverssecrets.com
Keep Racing!
Robin
Training for motorsport
Here are some extracts from a Kovalainen interview about the physical, mind and preparation you need to be in to race at the top of motorsport.
As you are coming up through the ranks think about different ways you can push yourself mentally
and physically so that you are constantly challenging your peak fitness levels and getting better.
Drivers need a unique combination of power, aerobic fitness and mental strength to handle speeds of more than
200mph and deal with powerful G forces for long periods.
Understanding the Fitness Demands:
The drivers at the top level are so fit that Kovalainen describes it in the following way:
“A good way to describe how fit we need to be is to say that each race we run a marathon but we cannot afford to get tired”.
You must also keep this in mind when structuring a training session (both physically and mentally):
There is no other sport, apart from the marathon, where an athlete has their heart rate so high for such a long time.
Brain Training:
“We always try and involve the brain in training because in F1 we have to keep the brain running until the last straight.
We cannot lose concentration, we have to talk to the team on the radio and, if you are well prepared physically, then there will a bit left in reserve for your brain to cope.”
Reaction Times:
Heikki has some of the best reaction times and has held the highest score on the Batak machine testing for reaction times. This is such a vital area to develop in terms of driving performance. to give you some perspective of how quick he is a fighter pilot scored 101 whilst Kovalainen scored a 121 (20% quicker than an figher pilot!)
“You have be alert for different situations in motorsport, You have to be ready for something that is coming but you don’t know when or where”
(Dont worry there are plenty of other ways to train reaction times that don’t involve the Batak!)
“The most important job for an F1 driver is to drive the car, 110%, but you also need a good memory and awareness to communicate to the mechanics and engineers what the car is doing.”
95% of Racing Success is Training:
“Our job is to drive on average one-and-a-half days a week throughout the year, but the rest of the time is spent preparing for that.
If you are not physically and mentally prepared you cannot be successful in Motorsport.”
Training is absolutely essential, training correctly gives you the advantage.
Keep Racing!
Robin
PS. leave your comments below or email me anytime: robin (at) f1driverssecrets (dot) com
PPS. Developing some awesome training information for you. Enter your email to get the heads up when it is released.
Being in the best state pre-race is an important skill to develop. If you are too anxious your body will tense up and your motor skills will be less effective. On the other hand if you are too relaxed you will respond slowly to important cues such as the starting lights. You need to have just the right amount of energy coursing thorough your body for peak performance.
It is important to understand that everyone’s zone of optimal performance is different. Some drivers might like to hype themselves up with music or skipping whilst others prefer to lie in a dark place for five minutes to get themselves focused. It depends on what works for you.
A simple technique is outlined for you to try below:
Simple Technique One: The Centering Technique
The centering technique is a breathing technique designed to produce physical balance and mental focus. Centering involves a deep breath (from the stomach not the chest), an awareness of muscle tension, and a strong exhalation to relax the muscles. The use of self-talk ensures attentional control or mental focus.
The Centering Technique
Step 1: Whilst sitting make sure your feet are flat on the floor.
Step 2: Sit up in a straight position with your shoulders back.
Step 3: Expel the air from your lungs until you are unable to breathe out anymore,
empty your lungs in preparation for your first deep breath.
Step 4:Place your hand on your stomach.
Step 5: Take a deep breath through your mouth, breathe into your stomach
filling your stomach with air.
Step 6:: Focus on the physiological sensations of breathing, feel your
head getting lighter, and pay attention to your body filling with oxygen.
Step 7:Forcefully and fully expel the air from your stomach through your mouth.
Step 8: As you breathe out focus your attention on how you would like
to feel, for example you may say “focused and energized” or “confident and relaxed”.
Step 9: Keep focusing on your physiological response, feel your perspective
coming back into your life and your stress being released as well
as your relaxation increasing.
Step 10:: Repeat this process two more times and really
pay attention to the physiological changes that are taking
place within your body.
Step 11: Bring your focus to the task.
Step 12: Practice this technique 16 times EVERY DAY for TWO WEEKS!
If you do this it will become automatic. You will be able to
achieve a deeper state of relaxation and focus.
Leave your comments below and let me know how you
get on with this technique. Also let me know any techniques
that you find really effective for focusing your attention
and energy before a race.
Keep Racing!
Robin
www.f1driverssecrets.com
P.S. Don’t underestimate this technique just because
of it’s simplicity, it is powerful, effective and works really well!
P.P.S. Sorry not the most exciting picture in the world
but it definitely helps get the message about the importance
of energy levels!
I just read a super scientific and technical article (tough going!)
about concentration and motorpsort.
You can see the full article here:
http://www.pponline.co.uk/encyc/motor-sport-importance-concentration-levels-40839
Here are some of the MOST IMPORTANT points.
Concentration is important for making split second decisions at speed, where the margin for error is minimal. Improving concentration skills is not simply a case of trying harder to concentrate. It is a case of knowing what to concentrate on and focusing attention on these factors.
Concentration is defined as ‘the process by which all
thoughts and senses are focused totally upon a selected object
or activity to the exclusion of everything else.’
Concentration is a process that changes over time and that
maintaining the intensity and focus of concentration requires
effort. Understanding this is important because it means that
concentration can vary in both intensity and focus.
We can be focusing on the key parts of performance at
one moment, but be distracted the next.
The key skill is to be able to identify the relevant performance cues at each moment of the race.
A driver who pays attention to relevant cues for performance
and maintains this concentration will beat a driver that has
good concentration BUT is paying attention to the wrong cues.
You need to train yourself to pay attention to the correct
cues at the correct times.
Anger and frustration destroy your ability to pay attention
to the correct cues and ultimately leads to poor concentration
and decisions. You must know how to use your anger or frustration
instead of letting it control you and leading to bad decisions.
Anger can lead to unsuccessful performance and feelings of fatigue.
So how do you improve your attention and concentration?
There are a few different methods however the most simplest place
I have found to train attention and concentration is over at www.lumosity.com
There are some great training programs over at Lumosity website (scroll down to
the attention games to get started). The
site has a free trial that you can sign up to. There are brain
exercises on the site as well as a whole range of other exercises
for memory and other essential areas for motorsport.
Some of the benefits of doing brain training exercises are:
• Clearer and quicker thinking
• improved attention and memory
• Increased alertness and awareness
• Elevated mood
• Better concentration while driving
Let me know how you do.
And as always keep racing, persistence is the key!
Robin
f1driverssecrets.com
