After his Italian GP victory, the Formula 1 world cannot take its eyes off the Australian driver Daniel Ricciardo. A sport in which drivers are trained to drive a 850 kg car in death-defying conditions twenty times a year around the world. To be successful in F1, it requires mental agility, physical strength and a laser-sharp focus with appropriate reaction times.
But when a misjudgment or wrong time on the corner could mean the difference between a high starting position, a disqualification, or worse, a fall, putting in the reps behind the scenes is a surefire way to improve on-track performance . Few know this better than 32-year-old Ricciardo, now the proud owner of eight Grand Prix titles and a shining example of how time in the weight room correlates with the longevity of his career.
“I don’t feel guilty about having a day off.”
Speaking to Men’s Health after filming for his episode “How I Build My Body” (you can find the episode below), Ricciardo raved about the health and fitness habits that keep him moving. “If I’ve been off for seven days, it’s two sessions a day – three days on, one day off – cardio in the morning and a strength and core program in the afternoon.” For Ricciardo – “mostly”, he admits – the process of building strength and fitness suitable for the route is anything but arduous. “I think the only time I don’t enjoy training is when I’m tired from events or trips. Otherwise, I am very grateful to have physical health and wellbeing as part of my sport. It’s a good escape, and it’s a good way to clear my mind. You always feel good afterwards – it can change your mood and your feelings for the rest of the day. ”
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Just as the drivers build strength themselves, Formula 1’s new focus on fitness is gradually changing. And as Ricciardo admits, his approach to fitness is very different from his early days. “I think it has changed for two main reasons,” he says. “First of all, it has changed to keep things fresh and exciting and to stay motivated. Of course you evolve and find things that work for you. Part two is with recovery, getting to know my body better. Now you are more educated and more experienced. I now have more responsibility and more on my plate, relaxation is so important. I don’t feel guilty when I have a day off. “
“It’s so important to have a good crew around.”
Mental strength also played an equally valuable role in Ricciardo’s life. “There’s definitely a lot more to talk about now. People aren’t afraid to talk about things they have right now. It’s so important to have a good crew around you, be it family or friends, people at work and those who are inside your circle – people you can trust and talk to. I think of course you can file problems before they become a problem. That helped me alot.”
McLaren F1’s Daniel Ricciardo celebrates on the podium at the F1 Italian Grand Prix at the Autodromo di Monza
Clive Mason – Formula 1Getty Images
Ricciardo’s approach to mental strength applies not only to his team at McLaren, but also to his social media feeds. “I think social media puts the pressure on a lot of people, it’s in the nature of the beast. You have to be very confident about how to deal with it. I’ve always been pretty one-sided. since it’s there for me to post things, but I don’t necessarily record a lot. You can read 100 good reviews and read one negative and that sticks with you.
“It’s one of the hardest sports to train … the best training for us is racing.”
Combine this discipline with the endless, looming dangers of F1 in the workplace – including falls, G-forces, and equipment failures – and you’ll understand why Ricciardo calls it “one of the hardest sports to train”. As he describes, “The muscles that are hit are so unique. For example, there aren’t many sports that train your neck – some train your traps and shoulders – but neck training is unique. The best training for us is racing. “It is not surprising that Ricciardo’s fitness peaks during the racing season, since” we naturally increase fitness in the car as quickly as we do these repetitions. “
In addition to building a stronger neck and core, Ricciardo attaches importance to dynamic stretching. “I try to do dynamic stretching the first thing in the morning,” he says. “My flexibility has gotten a lot better. I feel stronger when I do [other] Exercises because I’m so mobile. It’s getting easier and I’m not so tense after a race. Little things have brought me a lot in the last few years. “
In Formula 1, of course, everything revolves around weight – and it’s a subject Ricciardo has always struggled with, be it his car or his own body. “Our sport is definitely a lightweight sport,” he says. “I had to work pretty hard to keep my weight off. I’m thin, but I always try to find the balance, to stay healthy, but also to have a little muscle. I’m 5’11”, so further on the bigger side so I had to see this. “
“When it comes to racing fitness, I would always fall back on myself.”
“I’ve started fasting a bit,” he continues. “That was a great way for me to put on a bit of weight at times. Now it’s fun, for the past 18 months I’ve been able to keep the weight off and down. I’ve been relaxed this year – I love to eat well, but I like burgers and things like that, so I’m not that bad. I’m just “aware” of everything and I know what’s going to happen. I’m in a good place with everything. “
Ironically, especially in the context of this article, fitness remains a bit of a nightdress in F1. When asked about the fittest rider on the grid, Ricciardo admits, “I really don’t know. Before I would say Mark Webber and Jenson Button because they were triathlon fans and as taller riders they were always slim. Valtteri [Bottas] does a lot of endurance training and a lot of cycling. I would say Valtteri is the best cyclist on the grid, but when it comes to racing fitness I would always go back to myself. ”
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