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Formula 1: Training and the Physical Effects of Racing on Drivers
A Formula 1 Race can be one of the most taxing and strenuous experiences for the human body to endure. F1 racing puts a lot of physical stress on all parties involved including the pit-crew, on sight mechanics, and the radio engineers, however the drivers naturally undergo the most physical stress. Some of the main stresses experienced by drivers include high amounts of G-Force for extended periods of time, heat stress, dehydration, muscular failure, and joint stress.

A typical race is set between 65 to 75 laps, with a total race distance of around 190 miles or 305 kilometers. With no air-conditioning or food, and F1 cars reaching top speeds of up to 360 kmph (223 mph) for a duration of two to three hours at a time, drivers need to be well-conditioned and in excellent shape to bare such unforgiving conditions.

Race Conditions and Preparations
A Formula 1 season consists of 23 races or Grand Prix’s a year in 23 different cities, with the season starting around late March and ending in mid December. There is no set interval between races, with some Grand Prix’s having a months gap in between and some only a week’s time apart. Drivers and their respective teams prepare year round planning out their race strategies and objectives in order to achieve the best race result possible and score as many points in each Grand Prix. However, even with all the preparation and strategizing drivers and teams can face unforeseen challenges such as extreme weather conditions and mechanical failures that are out of the involved parties control. In other sports such mishaps can produce disappointing results for an individual or team, however in Formula 1 racing an error of the slimmest margin can be lethal for drivers.

With 23 races occurring in various parts of the world, engineers, mechanics and drivers must work together transparently and in unison to enjoy good race results and ensure the safety of drivers. Race preparations include a drivers meeting with the FIA (Fédération Internationale de l'Automobile) to discuss any concerns and review weather/track conditions, FIA conducting a thorough investigation of the race track, and trial run for drivers prior to race weekend.

Each Grand Prix has varying conditions with the level of risk involved depending on the weather. Some of the worst racing accidents occur in wet track conditions as the F1 car loses many of its aerodynamic properties. The race cars don’t get enough downforce since drivers are racing at a lower speed, and the wet surface naturally reduces the grip of the tyres going into sharp and even long turns. One of the most notable racing accidents that occured in wet racing conditions was the fatal crash of Jules Binachi in 2014. Bianchi was completing the Japanese Grand Prix when his car lost grip on a high speed turn and crashed into a lifting crane getting rid of debris from a previous crash. Bianchi was placed under a medically induced coma until 2015 where he succumbed to his injuries and peacefully passed away.

Opposingly to wet race conditions, heat and humidity are also obstacles that pose challenges to F1 drivers. Many Grand Prix’s take place in locations close to the equator such as Singapore, Malaysia, and Mexico with temperatures reaching up to 40°C/104°F degrees inciting scorching heat waves and humidity levels touching 80% percent. With drivers wearing multiple protective layers, a fire resistant race suit, along with the engine and turbo unit placed right behind them, cockpit temperatures can rise above 50°C or 122°F degrees. Drivers can lose 10 to 15 pounds of their original weight during every race due to excessive sweating and dehydration. The race experience is often described as driving a sauna on four wheels.

Training
Not only do Formula 1 Drivers have to be at peak physical fitness to perform well throughout the season, they also need to ensure that they are cognitively and mentally conditioned. F1 Drivers put their body under stress and conditions that are extremely unique to the sport of racing, requiring them to train like elite athletes respectively. A common preconceived notion about racing is that a victorious F1 driver is only successful due to his excelling driving abilities. While that is a significant factor, a larger layer of physical and mental conditioning, along with ingenious race knowledge lies underneath. Memorizing race tracks, performing in extreme weather conditions, and absorbing significant amounts of g-force are all elements of racing drivers need to be comfortable with in order to be successful.

Physical Training
F1 drivers experience G-Forces up to 6 G's at a time while racing, along with cornering forces that cause drivers to feel six times their body weight on tracks with sharp turns. To put into perspective some of the world’s fastest roller coasters only manage to pull 4 to 5 G’s, while fighter pilots experience 6 to 7 G’s. In order for a F1 driver to be able to withstand such forces while maneuvering their cars at high speeds, specific parts of the body such as the neck, core, arms, and legs must be heavily conditioned. Typical strength training for drivers differs from traditional bodybuilding exercises as the goal is not to build muscle, but rather condition and strengthen particular areas. Thus why F1 drivers tend to focus more on isometric exercises individualizing muscle groups compared to full compound movements.

The neck muscle is one of the most crucial muscles for F1 drivers to train as most of G-force is absorbed by it. When accelerating, braking, and turning corners at high speeds, the neck is susceptible to lots of jerking and abrupt movements as it is the only part of a driver's body that is not fully secured. For instance when accelerating down a long straight, a drivers head is pressed against the headrest due to the sheer amount of G-force coming their way, and when braking negative g-force is experienced with the drivers head being thrown forward which is also known as the whiplash effect. In order to avoid the bobbling of the head, drivers perform a series of resistance exercises to replicate the force of those scenarios on their neck. These exercises include neck glides, extensions, and rotations which are all performed with either a resistance band or a free weight attached to the driver's head.

Upper body strength in the core and arms is also essential for drivers in order to stick to their position and not let high G-forces overpower them. Tremendous arm strength and conditioning is required to steer the F1 car down long straights and corners on tracks when drivers are under lots of pressure and forces. Some of the key upper body muscle groups being utilized include the shoulders, biceps, and triceps. Drivers target these muscle groups by performing exercises such as pull ups, pressing movements to target the triceps, and shoulder presses and extensions to target the anterior and lateral heads of the shoulder. Lower body strength in the legs is also essential for drivers to maintain stability and apply high braking force numerous times during a race. Exercises such as squats, hamstring curls, and leg extensions are all used to strengthen the quadricep and gluteal muscles which drivers use to essentially “stick” to their seat when maneuvering at high speeds. The calf muscle strength in drivers is also crucial for braking and accelerating abruptly. Drivers are known to perform high repetitions of calf raises with a barbell placed on their shoulders in order to prevent the muscle from cramping during races, and to get it used to the high amounts of force applied to the pedals.

Drivers also need to ensure that they are not putting on too much muscle mass as weight can actually contribute to the performance of the F1 car. Being too heavy adds to the overall weight of the already 752kg (1654 pounds) car, and can cause slower lap times due to the extra weight being carried.

Cognitive Training
Training the mind is just as important as the physical body when it comes to the sport of Formula 1 racing. Afterall, a driver's mind is responsible for computing various racing situations and their body is just a vessel to deliver the outcome of that information. Although not as obvious to casual watchers of racing, drivers have each race track memorized prior to even racing there. This includes braking points, order of turns, fastest routes, and even the gear numbers associated with each turn. This is done through the help of simulations in which drivers spend hours on preparing and strategizing with their teams prior to the start of every season. This is because during a race, it is simply impossible to adapt to the conditions and speeds of each track due to uncertainty and unpredictable elements. Drivers main priority should be sticking to their race plan, with adaptability coming in as second nature in response to occurances during the race. What separates great racers from the rest, is their ability and willingness to adapt when it matters most.

In order to strengthen this natural ability many drivers perform cognitive exercises such as puzzle solving, visual memorization games, and spatial processing exercises in order to keep their brain sharp and active in preparation for and during racing seasons. Games such as pay attention, gulf stream, and find your way are popularly used by drivers to strengthen their spatial memory, visual attention, and processing speeds. Most exercises involve memorizing a series of patterns, series, or objects and recalling them at a later stage to ensure drivers are able to store and process visual cues during the race and react accordingly. While driving is mostly associated with the frontal lobe of the brain which is responsible for motor functions, puzzles and memory games help drivers process information faster and improve their situational awareness.

Reflex Training
In the sport of Formula 1 racing, having fast reflexes is one of the most crucial skills drivers need. Having fast reflexes is highly valuable in many aspects of racing, from defensive to offensive movements. For instance, being able to outbreak another driver on a turn requires exceptional timing as well as lightning fast reflexes. If the driver in that situation brakes too late even by a split second, they could easily be overtaken due to a slower exit speed on a turn compared to the rival car, or the driver could simply not have enough time to stop and run off the track limits. Furthermore, having fast reflexes has also proven to be life saving on a number of occurrences on the race track. For instance in the 2012 Belgium Grand Prix, there was a multi car collision at turn 1 of the race that launched French racer Romain Grosjean’s car 2 meters into the air. British superstar Lewis Hamilton was coming in down the center at over 150 mph and claims the only reason he was able to avoid that crash and continue the race was due to his extensive pre-season reflex training. There also have been many occasions when drivers must swerve in between debris from a crash, and even quickly react to get their cars back under control after it has lost traction due to wet track conditions.

One of the main exercises performed by drivers is the tennis ball drop to warm up their reflexes prior to races and qualifying events. The exercise involves two people’s participation, the driver and the trainer that holds the tennis balls out in front of themselves at shoulder height. With the driver’s hands similarly extended and placed above the trainer’s hands, the trainer then lets go of the tennis balls and it is the driver’s job to catch them before they hit the ground. This exercise trains the cerebellum, and in race situations is useful when making quick positioning changes or having to react to avoid danger in any form.