Driver Performance

The importance of flexibility training

Time isn’t a luxury that many racing drivers have. Balancing a hectic race calendar, busy work schedules and family life means that although all drivers understand the importance of being fit to race, inevitably, cycling, running or gym sessions have to be condensed into short sessions.

There is no harm in this whatsoever. A concise, focused fitness session lasting 40-45 minutes in duration is highly beneficial, however, when we ask drivers how much time they spend stretching, especially after training, the answer is usually the same every time: “I don’t do as much as I should.”

The physical demands of racing, whether it is a format where the car is shared between multiple drivers, or single-seater formats where the driver experiences proportionally high G-forces, means that drivers are reliant on their flexibility to help reduce their risk of musculo-skeletal injuries.

Maintaining a good level of flexibility can improve your body’s functional movement.

For example, your hip function and positioning can be determined by the flexibility of your hamstrings and glutes. If your hip position is out of balance then this may cause lower back pain because the posterior muscles are forced to overcompensate to provide stability.

With this mind, we recommend that drivers should spend at least ten minutes stretching at the end of each fitness session. Follow the link below for some examples that would be beneficial for all racing drivers to include as part of their routine.

https://www.dropbox.com/s/poauizvavp5cvhw/Flexibility%20Training.pdf

Flexibility Training.pdf Shared with Dropbox

Striving for perfection: Becoming a commonwealth champion

1.2 million spectators, plus countless more via television and other media formats, enjoyed an 11-day celebration of genuine elite-calibre sporting action that has been described as “the standout Games in the history of the movement,” by Commonwealth Games Federation CEO Mike Hooper.

England topped the medals table with an impressive total of 174, including 58 golds, following standout performances from athletes such as Nicola Adams, Alex Dowsett, Greg Rutherford and 16-year old gymnast, Claudia Fragapane.

But what does it take to become a champion? One trait that has been the subject of significant scrutiny is the suggestion that all top athletes are perfectionists. This seems reasonable but there are important differences in perfectionism that can be both positive or negative in relation to successful competitive performance.

Socially-prescribed perfectionists experience external pressure to be perfect and believe others evaluate them in a critical way. Therefore socially-prescribed perfectionists are looking outside themselves for validation, and if an athlete strives to be “perfect,” because of others’ expectations, then they set themselves up for an endless spiral of comparisons with a yardstick over which they have no control.

All athletes enjoy the glory of success, the medals, the praise, but in reality, true champions tend to be self-oriented perfectionists. Champions are willing to adhere to strict standards while maintaining strong intrinsic motivation to attain perfection and avoid failure. They tend to engage in rigorous self-evaluation and constant goal setting to ensure that they are in control of everything that they can control.

Obviously all athletes want to perform well for their team mates, their families and friends, but when they are stood on the top-step of that rostrum holding their gold medal, the smile on their face is rightly there because they know how hard they have had to work to earn it.

England have an exciting and talented group of young athletes in a variety of sports that have showed their potential during the Commonwealth Games. Hopefully this success will give them the hunger and motivation to continue their hard work leading up to the Olympics in Rio.

Prodrive Games 2014

On Friday 18 July, Prodrive staff said farewell to the buildings which had been their home for the past 28 years.

The afternoon started with the last annual Prodrive Games, with over 250 spectators enjoying the July sunshine.

The Prodrive Games comprised of 12 teams, each with 6 participants who competed in four different challenges. These included a truck-pull, climbing wall, a Prodrive related word search challenge and a relay race that involved carrying water across an obstacle course. The weather was absolutely beautiful, and very hot, but the Driver Performance “Fit for Life” were team on hand to ensure that everyone stayed well hydrated.

In true Prodrive spirit, the afternoon was very competitive with Dreamteam (AMR technicians) being crowned the eventual winners, edging out Team Chiefs (Sub-Assembly technicians from across the business) by just three points!

After the games had ended, David Richards gave the staff a review of the first 30 years of Prodrive. Following the presentation and the issuing of a number of awards to long standing members of staff, the group headed outside for a final photo in front of what has become a true landmark beside the M40.

Feedback is key for managing recovery

The start of the 2014 World Endurance Championship is only two weeks away. All the pre-season planning and preparation will be put to the test at the iconic Silverstone Circuit on Sunday 20th April.

During the WEC weekend, the media coverage will be full of clips of drivers in detailed discussions with their race engineers. In order to shave lap-times by fractions of seconds, the dialogue between a driver and their race engineer is very important. Engineers are reliant on clear and accurate feedback in order to adjust the car’s performance accordingly.

For the Prodrive Driver Performance team, feedback from each driver is equally as important.

Following each stint, a Driver Performance trainer will be ready to help each driver as soon as they get out of the car. However this doesn’t simply mean handing the driver a drink and a cold towel and asking them how they are feeling; instead the trainer is looking for immediate feedback on two levels:

1. Physical exertion – We will ask the driver for a score out of ten in terms of how physically demanding the stint was. This may be followed-up by checking the colour of the driver’s tongue as a basic way of monitoring their hydration levels.

2. Emotional strain – The driver will also provide a score out of ten in terms of cognitive strain and fatigue caused by the relentless concentration required for fast, consistent lap-times.

The PEES scale described here is utilised in many endurance sports, including triathlon and cycling to help manage an athlete’s recovery following exercise.

This is particularly relevant in a motorsport context due to the short window of opportunity to work with a driver before they have to get back in the car for their next stint.

It's been a busy period for the team, supporting the Aston Martin Racing Winter Test in Portimao, Portugal.

We conducted a raft of fitness tests among some of the new AMR customer drivers, including the following tests:

Resting heart rate
Blood pressure
Lung function analysis
Body composition analysis
Core strength
Grip strength
Flexibility
Cholesterol levels
Blood glucose levels

We also conducted some in-car physiological data analysis with new customers to get benchmark data relating to their energy expenditure in the car, using the Polar Team Heart rate system. This information will allow us to project recovery time following each stint behind the wheel.

When we weren't aiding the drivers, we set about improving the cars. We have managed to shave 200g off the in-car drinks delivery system with new tubing and attachments. This should equate to around 1000th of a second per lap!

Driver Performance Data Analysis – Helping our drivers to perform at their very best.

Angela George is a chartered physiotherapist who is part of our multi-disciplined Driver Performance team.

Angela has been invited to attend the General Osteopathic Council in London to present her research into the physiological demands associated with different types of motor racing.

During her time with Driver Performance, Angela has investigated the various biomechanical and ergonomic demands that are exerted on drivers whilst competing. Using in-car physiological data analysis and on-board footage, she has documented how the human body responds when having to deal with the stresses and G-forces that result from racing.

This data has been used for analysis to construct the fundamental skills that a racing driver needs to be competitive. The training has also been adapted following these recommendations, to include the most appropriate workout methods for the drivers so that they are able to perform at the peak of their ability.

Ever wanted to know what World Champion GT drivers Stuart Hall & Jamie Campbell-Walter get up to in the gym? Click the link for a sample workout...

https://www.dropbox.com/s/zpvbjn5463pa7ug/Driver%20training%20session%20example%202013-12-06.pdf

Stay hydrated for optimal performance

Water constitutes 50-60% of the average person’s body mass. When fully hydrated mental and physical performance is optimal, but even relatively small fluid losses can impair physical efficiency.

Physical performance is reduced by approximately 5% for every 1% of water-loss. This suggests that if you lose 5% of your bodyweight through sweating, this could cause a potential 30% reduction in physical performance as a result.

How does fluid loss affect performance?

The main constituent of blood plasma is water, which is the body’s internal transport mechanism. Plasma is responsible for the transport of red blood cells (oxygen carriers) and essential nutrients to the body’s working muscles. Plasma then transports metabolic waste products such as carbon dioxide to be removed from the body.

Dehydration causes the blood to become more viscous through a reduction in water content within blood plasma. This limits the oxygen supply to working muscles and thus reduces cardiovascular efficiency.

Excessive water loss through sweating, accompanied by an insufficient fluid intake can also result in a rise in core temperature and a reduction in cognitive processing, which can lead to consequent reduction in reaction time – an obvious essential factor for optimal driving performance.

How do I maximise my hydration levels?

Remember that if you are feeling thirsty you are already likely to be dehydrated, and when competing in hot ambient temperatures, like the upcoming WEC race in Bahrain, then it is difficult to then restore your hydration levels.

The rate at which your stomach releases water into the small intestine is determined by the volume of fluid consumed. Taking on larger volumes of fluid produce a neural receptor response in the stomach and small intestine to increase gastric emptying. Therefore, although previous advice has been to sip small quantities of water continuously, it is now suggested that for efficient re-hydration larger gulps of water should be taken to ensure a large enough quantity of water is taken on.
For example, it would be more effective to try and take on large gulps of water during two points over a lap, rather than having continuous sips throughout each lap.

If you would like further information about effective hydration in preparation for the race in Bahrain please do not hesitate to contact the Driver Performance team.

Managing jet lag

For every racing driver the prospect of being able to compete in international races as part of a world championship represents the pinnacle of sporting competition.
However, the physical and emotional demands of travelling to international races are significant in terms of race preparation and ensuring optimal performance.

The feeling of disorientation associated with jet lag can produce a number of symptoms including tiredness, inability to sleep at night, loss of concentration, headaches and nausea. These symptoms occur as a result of biological rhythms being disrupted by a rapid transition across multiple time-zones.

Following a journey across multiple time zones, core body temperature and physical activation (motor skill) levels are reduced. Consequently, until the whole spectrum of biological rhythms adjusts to the new local time, the performance of physical activity may be below par.

Young individuals have a better tolerance to desynchronization of rhythms, owing to a better regulation of biological clocks. Physical fitness also seems to play a role: active subjects demonstrate higher amplitudes in existing rhythms than age-matched controls, a difference indicative of superior regulation. But other than these factors, current research has found little success in attempting to predict good and poor adapters to long haul flights.

Tips for reducing the effect of jet lag:

Scheduling travel

If it is possible to do so, flights should be scheduled so that athletes arrive well in advance of competition. One day for each time zone crossed does leave a cushion of safety, even traveling eastward for the upcoming World Endurance Championship race in Fuji, one day for each time-zone crossed is likely to be required for adequate adaptation.

The time for adaptation may be shortened by exploiting the external factors that reset biological clocks: rest/exercise, darkness/ light, meals and social influences. The key is to tune in to the external influences of the new environment, straight away.

During travel

The physical symptoms already mentioned and the disturbance in cognitive processing associated with hopping time-zones have consequences not only for racing drivers, but also the engineers, mechanics and other team personnel.

With this in mind, throughout long period of inactivity during the plane journey it would be beneficial for all team members to move around the plane periodically during the journey and perform some light stretching exercises to prevent blood-pooling, particularly in the legs.

It would also be beneficial to drink approximately 15-20ml extra water per hour to compensate for the loss of water from the upper respiratory tract attributable to inhaling dry cabin air.

Strategy upon arrival

Natural daylight and bright artificial light help to increase or maintain physical activation and can also contribute to adaptation process for the synchronisation of biological processes.

For athletes, exercise is a powerful resynchroniser. It stimulates catecholamines and alertness so it is recommended, even on the day of arrival, except late in the evening local time. Exercise at a light intensity is adequate for stimulating resynchronization of rhythmic characteristics, as exercise that is too strenuous may disrupt rather than promote sleep.

In terms of planning nutrition, biasing the macronutrients in evening meals generally towards carbohydrates for sustained energy and sufficient fibre for efficient digestion would be beneficial. Recommended choices include vegetables, potatoes, brown pasta and bread, but not necessarily rice.

Caffeine (in coffee) and theophylline (in tea) are stimulants of the central nervous system. It may be beneficial to drink these in the evening as they would help in recovery after flying eastward and in the afternoon after flying westward.
However, alcohol consumed late in the evening is likely to disrupt sleep and therefore is not advised.

If you would like further information about how best to prepare for international competition, or for any questions or queries you may have about improving your fitness do not hesitate to contact the Prodrive Driver Performance team.

The Effects of Sleep Deprivation.

The physiological demands of a 24 hour race take their toll on everyone involved. Whether you are a racing driver, mechanic, working in hospitality or a car-park attendant, make sure you prepare properly ahead of this year’s Le Mans extravaganza.

Sleep deprivation and fatigue can increase the body’s production of the “stress hormone,” cortisol, which heightens your emotional state and stress levels, making routine tasks feel particularly challenging and demanding. Cortisol production has numerous emotional effects that include a decline in cognitive function, mental focus and the efficiency of working memory.

Be patient with your team and try to deal with tasks collectively. Try to be clear, and precise when communicating, even if you have to repeat yourself several times!

In terms of physical effects, sleep deprivation has been found to cause an increase in blood pressure at rest. To help regulate your blood pressure, ensure that you are staying well hydrated, especially when you are trying to work through the night. Increasing your intake of water will help reduce potential spikes in your blood pressure and help you stay mentally alert.

Driver Performance area for Aston Martin Racing at Spa for FIAWEC