The Physiological Strains of F1

There is a lot that comes into play when training for a formula 1 race, physiological demands, psychological demands, nutritional needs, reaction times and the list goes on. Today, we are going to focus on the physiological demands but stay tuned over the next few months where we will be explaining the different scientific aspects to F1 racing.

Being a physiologist and aspiring F1 performance coach studying a MSc in Sport and Exercise Physiology it is no doubt that the physiological strain which F1 drivers face is extremely interesting to me. I hope to open up your eyes to the demands of this sport and prove how difficult it is to race in this top tier of motorsports; something which is often overlooked.

We have all seen at the end of a race when the top 3 drivers are in the ‘cool down’ room, sweating buckets and glugging water like there is no tomorrow. This is because the physiological strain these men are enduring throughout a race are similar to the same strain high-level distance runners or cyclists suffer from. During a race, the heart rate (HR) of a driver can reach ~170 beats per minute (bpm), and this can be exasperated during races in hotter climates such as Singapore; this is because of thermal stress.

Cockpit temperatures can reach the heights of 50 oC, which for any of us would be uncomfortable but we have to remember these drivers are also wearing race suits, helmets and gloves as well as driving at an extreme speed whilst experiencing over 5 times gravitational force. This uncomfortable situation can hamper a drivers’ ability to perform if they are not prepared, this is because confined spaces can result in oxygen deprivation and heat stress which then leads to an increased HR and sweat rate meaning that these drivers may suffer from dehydration and their reaction times may be hampered which in this sport is extremely dangerous. Approximately 1 litre of water is lost during 1 hour of exercise but this varies depending on environmental temperature, clothing worn, intensity of exercise and how acclimated an athlete is to their surroundings. So, as you can imagine it is extremely important to stay on top of this on the lead up to a race weekend and whenever the driver is in the car.

Many athletes and coaches turn to heat acclimation intervention to prepare for races in the heat. Heat acclimation (HA) is a commonly adopted route for many athletes as it reduces impairments in performance because it has been proven to induce beneficial physiological adaptations. The physiological adaptations which occur due to HA reduce physiological strain, improve thermal comfort, improve exercise capacity and can reduce any detrimental side effects during exposure to heat stress. Aerobic performance also improves after heat acclimation. Cardiovascular stability is improved with decreased heart rate, increased stroke volume, increased cardiac reserve, a better defended blood pressure, increased myocardial compliance and efficiency. We also see an improvement with fluid balance with thirst improvements, a decrease in electrolyte loss, increase in total body water volume and plasma volume is increased and better defended. Carlos Sainz has spoken about how he uses a heat chamber as a HA intervention prior to the Singapore GP, he actually does this where I am studying my masters; The University of Roehampton. “Apart from cycling and boxing inside the chamber, I like to challenge my mind. So after a series of tough exercises, I sit down on the floor and simulate a lap around a circuit. On my signal, my trainer uses the stopwatch to time my “mental” lap. Since we were heading to Germany the following day, I went for a lap around Hockenheim – and nailed a 1:11ish! Always aim for pole position!” – Carlos for F1.com. This method of training intervention can be extremely useful.

Pic: F1.com @ Roehampton University

To overcome thermal issues there are other options such as wearing “ice/cooling vests” – these can be great for reducing core temperature prior to a race (however, they are very pricey). For hydration, the drivers have liquid bags in the cockpits which are connected with a long tube into the driver’s helmet which can be activated by the driver pushing a button. These bags can be filled with isotonic liquid which contains glucose, vitamins and all sorts of electrolytes which help to replenish the body and aid energy stores. This is essential seeing as drivers can lose ~4L of fluid in some races and burn up to 3000 calories.

The heavy acceleration and centrifugal forces the drivers face are comparable to a jet. During a nearly full braking in the curve entrances, from an extremely high speed to shortly before the standstill of the cars, a Formula 1 driver can be stressed with up to 6 g (which is up to 6X body weight). In long, high-speed curves, the driver is pulled against the steering direction by the centrifugal forces and loaded with approx. 4 g, which is an extraordinary load for the head and neck in particular. But also the muscles of the shoulders, arms and legs are exposed to heavy loads. We see many of the drivers posting “strange” neck exercises on their socials. However, these are so important and really help these drivers to perform at their peak and prevent injury.

The drivers should always ensure their body is fueled and ready to take on the race. It is really important for the drivers to ingest carbs into the body as this is what provides them with energy. Drivers and their coaches do however have to be careful not to overfeed the drivers as they can feel heavy and sluggish. Also, hormones can influence how well a driver can digest – stress hormones can prevent this. Caffeine is something we also have to be wary of – we have all seen Bottas sipping on an espresso before he jumps in the cockpit, however, there have been studies to show that this can cause muscle tension as well as reduced reaction times.

Overall, this was a super brief overview of some of the physiological strains that drivers face, however, if you do have any questions please just message us on socials or head to my twitter @sachasmith_ if you want a more detailed explanation of anything. My undergraduate research project was about Heat Acclimation so I can give you some insight to this. I also have some super exciting news that my masters research project will be in collaboration with Hinsta Performance, McLaren F1 team and Carlos Sainz! I will be bringing you guys updates throughout and I really hope you enjoy our scientific insight blog posts!

Chat soon,

Sach x

PS. Please find attached this infographic I made as part of a university project – I hope you find it interesting!