NASCAR racing brings to mind images of cars speeding around a track at breakneck speeds. What often goes unnoticed is the extraordinary level of fitness preparation that drivers must undergo to compete at the highest level.
Behind the scenes, these athletes must maintain peak physical conditioning to stay fit and ready for races. This article will discuss how NASCAR drivers stay in shape and the fitness routines that contribute to their success.
Why Do NASCAR Drivers Need to Get Fit?
A race could last several hours; therefore, drivers must have exceptional endurance. The powerful vibrations of the engine and the forces experienced during high-speed turns put a NASCAR driver’s body under intense stress.
Drivers must have a well-developed upper and lower body to maintain vehicle control throughout a race.
How Do NASCAR Drivers Stay Fit?
1. Exercise
Upper Body Training—A race car driver must have the upper body strength to maneuver and control the car in fast and slow turns. They can include training such as push-ups, pull-ups, body rows, bench presses, and shoulder presses. These exercises help build muscle groups for optimal performance on the racetrack.
Building Lower Body Strength—Race car drivers need to undertake exercises to strengthen the lower body because acceleration and decelerations demand strong leg muscles to maintain stability. Drivers build lower body strength through targeted exercises, flexibility training, and endurance workouts.
The most common activities include:
- Squats
- Lunges
- Leg presses
- Calf raises
- Hamstring curls
Drivers also incorporate Pilates and other stretching routines to reduce the risk of injury and to improve flexibility.
Building Neck Strength—A strong neck is also important to support the head. Otherwise, a driver’s vision will be affected, delaying their reaction time.
Some of the neck exercises that race car drivers perform are as follows:
- Isometric Neck Exercises—Drivers perform these by resisting an immovable object, such as a wall or their own hand. They push against the resistance for a few seconds, then relax and repeat for multiple sets.
- Neck Harness Workouts—Some drivers use a specialized neck harness with attached weights to increase resistance during flexion and extension exercises. Alternatively, drivers can use resistance bands for this kind of exercise.
- Chin Tuck Exercise—The chin tuck exercise strengthens the neck muscles and improves head and neck control. This prevents neck pain and injury while driving. To do the chin tuck exercise, sit with your head facing forward, then slowly tuck your chin down towards your chest, keeping your head level and your eyes forward. Hold for a few seconds, then relax and repeat. Perform two sets of 15 repetitions. Remember to take a break after each first set.
Cardiovascular Strength Training—Cardiovascular strength is crucial for race car drivers to sustain high-performance levels throughout the race. This gives them the energy to cope with prolonged physical exertion and extreme stress.
Additionally, a healthy cardiovascular system improves blood flow and oxygen supply to the brain, allowing race car drivers to maintain concentration and focus throughout the competition.
Race car drivers can strengthen their cardiovascular system by engaging in aerobic activities like:
- Jumping rope
- Swimming
- Biking
- Jogging
2. Proper Nutrition
Proper nutrition is crucial for race car drivers to sustain energy levels and enhance overall health. A balanced diet can also improve their reaction time and decision-making skills, which are essential for optimal performance on the track.
Racers can benefit from including the following in their diet:
Carbohydrates—Carbohydrates provide the primary source of energy for race car drivers. They should focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables to maintain energy levels.
Proteins—After rigorous physical training, adequate protein intake is necessary for muscle repair and recovery. Chicken, fish, and lean red meats are the best protein sources.
Healthy Fats—Healthy fats are an important part of a race car driver’s diet. Consuming avocados, nuts, seeds, and olive oil can improve cardiovascular health and provide essential fatty acids for optimal brain function. Including these foods in the diet can benefit overall health and performance.
3. Hydration
According to a study, even slight dehydration can affect a driver’s cognitive performance and quick reaction time. This can affect their ability to make sound decisions.
Drivers should stay hydrated throughout the competition. They can do this by:
Pre-Race Hydration—Start hydration days before the race by drinking water and electrolyte-enhanced beverages to build up sufficient bodily fluids.
Using a Hydration System—Install an in-car hydration system, such as a CamelBak or similar device that allows drivers to drink fluids easily while racing without taking their hands off of the wheel. This will ensure that drivers remain hydrated and focused throughout the race.
Conclusion
NASCAR racing is not only about high-speed cars and thrilling competition; it’s also a testament to its drivers’ extraordinary fitness and dedication. These athletes commit to intense physical training to perform their best. Their fitness routines help them withstand the immense physical demands of racing, ensuring optimal performance levels throughout a race.