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Kart Racing Workout Recommendations

#1 User is offline   victory423 

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Posted 07 May 2008 - 05:38 PM

I've just completed my 1st of 8 kart races in the Rookie League at F1Boston.
3 Races, 90 laps.

Near the end of each race, I felt woozy in the hairpins and I could not take a proper line because of arm fatigue.

Obviously, physical conditioning is my biggest obstacle to getting faster lap times.

Anyone know a good gym training regimen for a kart racer? Suggestions welcome.
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#2 User is offline   S2Kretard 

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Posted 07 May 2008 - 06:06 PM

More karting. Seriously.


You're fatigued because you're not used to the speed/g-loads, so you're probably gripping the wheel too hard, bracing yourself strenuously in the corners, etc...

So.... do more karting. Running/mountain biking regularly helps, but there really is no substitute in this case.



Wait, F1Boston... Are we talking about indoor "karting"?
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#3 User is offline   coldrsx 

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Posted 07 May 2008 - 06:19 PM

those stress ball type things, but the workout ones...or those grips you sqeeze work the forearm, wrist and hand very well.

also, do your shoulders....simple bar lift up from infront to shoulder height.

#4 User is offline   SlipAngle79 

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Posted 08 May 2008 - 03:45 PM

Theres all kinds of things to do to better prepare your overall strength and endurance in additioion to more laps.

1.Try the plank, a yoga exercise in which you hold a pushup position with your forearms flat on the ground instead of your hands. Try holding for as long as you can - 2 minutes is plenty.

2.Get a yoga ball and a 10 pound plate weight off a bar bell and sit upright on the ball holding the weight out in front of you as if it were a steering wheel. Keep your legs together and turn the weight side to side like a steering wheel.

3.Cardiovascular, like running or mountain biking listed above will help tremendously with endurance.

I am a cert PT and I looked into what pro drivers trainers have them do, there is alot of things F1 drivers do in the gym that I had never seen.

This post has been edited by SlipAngle79: 08 May 2008 - 03:54 PM

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#5 User is offline   krazik 

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Posted 08 May 2008 - 04:48 PM

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Wait, F1Boston... Are we talking about indoor "karting"?

Yes. :) I've run the 2 courses. I hope they're combining them for races.

#6 User is offline   GT Motoring DC5 

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Posted 08 May 2008 - 06:04 PM

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Theres all kinds of things to do to better prepare your overall strength and endurance in additioion to more laps.

1.Try the plank, a yoga exercise in which you hold a pushup position with your forearms flat on the ground instead of your hands. Try holding for as long as you can - 2 minutes is plenty.

2.Get a yoga ball and a 10 pound plate weight off a bar bell and sit upright on the ball holding the weight out in front of you as if it were a steering wheel. Keep your legs together and turn the weight side to side like a steering wheel.

3.Cardiovascular, like running or mountain biking listed above will help tremendously with endurance.

I am a cert PT and I looked into what pro drivers trainers have them do, there is alot of things F1 drivers do in the gym that I had never seen.

Interesting stuff, Nick! Makes sense.

I'll definitely have to try some of those out. Not sure if you remembered at all from the RTA event last year, but I weighed a little over 235 and after a few scary moments in some 45-minute mini enduro sessions, I came to the realization that I wasn't nearly in good enough shape. I'm down to 195 now, but I could really use some more pinpointed training. Thus far, I've just been doing a lot of boxing and running with both ankle and wrist weights and simple stuff like squat jumps and pushups...don't really want to build mass by any means. I never realized how important fitness really was until I started to really let things go, lol

A former co-worker of mine was a good family friend of Jacques Villeneuve and she said he would basically do simulator training with a full suit on, heavy heavy weights on his arms and additional weights in a weighted suit and then TONS of weight attached to his helmet for neck strength.

Last year on Honda's F1 website, their physio actually had a video segment on some of the core building exercises that Jenson Button and Rubens would do, but I'm not sure if it's still on the site.

#7 User is offline   S2Kretard 

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Posted 08 May 2008 - 07:47 PM

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Yes. :) I've run the 2 courses. I hope they're combining them for races.

Oh.




lawl

#8 User is offline   victory423 

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Posted 08 May 2008 - 08:49 PM

Thanks for all the exercise suggestions.

I'll be going to the gym tomorrow to try them all out. I'm 36 and it's taken a week for my muscles to recover from my first race.

I currently weigh 195 lbs but I could stand to lose about 15lbs of fat.

The weights around the neck make alot of sense. High levels of grip and G-forces conspire to make it seem like you're turning the steering wheel of a workout machine at the gym!

I've done autocross before, but racing the kart is on another level entirely in terms of fatigue and fitness.

I recommend it if you really want to know how old and out of shape you really are. ;)

The rookie league at F1boston consists of 8 summertime meetings. They are run on an indoor track, an outdoor track and the two tracks combined. 10 laps practice and two 35 lap races for each of the 8 meets. F1Boston provides the driving suit, helmet, kart, track, maintenance and the competitors. It's a good value at $400 for the entire season. That's certainly less that a new set of competition tires.

Thanks again for all the help and suggestions!

This post has been edited by victory423: 08 May 2008 - 08:59 PM


#9 User is offline   GT Motoring DC5 

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Posted 08 May 2008 - 09:02 PM

Another interesting thing to note: my neighbor used to play college hockey and everyone used to go crazy over this one guy's wrist shot...which had essentially the power of most guys' slap shots.

The key to his crazy power?

The guy had been karting every weekend since he was 5.

Crazy forearm power :)

#10 User is offline   S2Kretard 

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Posted 08 May 2008 - 09:48 PM

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Thanks for all the exercise suggestions.

I'll be going to the gym tomorrow to try them all out. I'm 36 and it's taken a week for my muscles to recover from my first race.

I currently weigh 195 lbs but I could stand to lose about 15lbs of fat.

The weights around the neck make alot of sense. High levels of grip and G-forces conspire to make it seem like you're turning the steering wheel of a workout machine at the gym!

I've done autocross before, but racing the kart is on another level entirely in terms of fatigue and fitness.

I recommend it if you really want to know how old and out of shape you really are. ;)

The rookie league at F1boston consists of 8 summertime meetings. They are run on an indoor track, an outdoor track and the two tracks combined. 10 laps practice and two 35 lap races for each of the 8 meets. F1Boston provides the driving suit, helmet, kart, track, maintenance and the competitors. It's a good value at $400 for the entire season. That's certainly less that a new set of competition tires.

Thanks again for all the help and suggestions!

Relax your arms/hands/grip on the straights... stretch your hands on the straights...

#11 User is offline   krazik 

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Posted 08 May 2008 - 10:03 PM

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The rookie league at F1boston consists of 8 summertime meetings. They are run on an indoor track, an outdoor track and the two tracks combined. 10 laps practice and two 35 lap races for each of the 8 meets. F1Boston provides the driving suit, helmet, kart, track, maintenance and the competitors. It's a good value at $400 for the entire season. That's certainly less that a new set of competition tires.

Outdoor track?!! They're both indoor, tho one looks like its out in the country.

:LOL: :)

http://www.f1boston...._track_maps.asp

#12 User is offline   SlipAngle79 

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Posted 09 May 2008 - 03:59 PM

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A former co-worker of mine was a good family friend of Jacques Villeneuve and she said he would basically do simulator training with a full suit on, heavy heavy weights on his arms and additional weights in a weighted suit and then TONS of weight attached to his helmet for neck strength.

Last year on Honda's F1 website, their physio actually had a video segment on some of the core building exercises that Jenson Button and Rubens would do, but I'm not sure if it's still on the site.

Yeah thats some of the stuff i have seen those guys do. Of course it helps when you get paid $millions to race and you can have entire training machines built for the purpose of simulator training and spot training specific muscles. I watched a vid with Kimi training with a McLaren PT and one of the things he had him do was balancing on the ball with his shins, while throwing a medicine ball back and forth...I tried it with my GF (who is also a PT) and the best we could do was just to balance on the ball for 10 seconds on our shins.

One of the Senna docu's I have interviews a physician briefly who states that F1 drivers have to sustain an avg heart rate of 180bpm for a min of 2 hours with cardiac accelerations that peak around 220bpm (during passes). The internal organs are also under a great deal of stress during cornering and braking. Senna did ALOT of running, just short of what a distance runner would do during training. His resting heart rate was 48bpm.

I think the lateral G load in most karts is at least 2g, or twice that of an S2000. We had an indoor place here that FormalRedline and I used to duke it out at on a regular basis, and just being in good shape would give you an advantage in the enduro's we ran. I really miss it. We ran Autox and track days together with karting and it really helped keep you fresh in terms of seat of the pants feel and muscle memory.

BTW- congrats on losing that weight Mike :thumbup:

#13 User is offline   S2Kretard 

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Posted 09 May 2008 - 06:35 PM

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I think the lateral G load in most karts is at least 2g, or twice that of an S2000. We had an indoor place here that FormalRedline and I used to duke it out at on a regular basis, and just being in good shape would give you an advantage in the enduro's we ran.

Indoor karts barely break 1g, if that.

Real karts with sticky tires are usually around 1.5g, with spikes up to 2g over bumps in some corners.

#14 User is offline   Billj747 

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Posted 09 May 2008 - 07:50 PM

I've seen spikes of 3 ;) But yea, usually around 1.5-1.7 sustained
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#15 User is offline   krazik 

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Posted 09 May 2008 - 08:35 PM

My iphone can't do 3G.

#16 User is offline   GT Motoring DC5 

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Posted 09 May 2008 - 11:38 PM

Hahahaha...it's coming. Too bad we'll have to pay for it. (regarding the 3Gs, lol)

Thanks on the congratulations! I've still got a long way to go, and to be honest, I stopped for about the last 3 months as I've been fighting a nasty infection and have been trying to piece the car back together.

So 220bpms? That's unbeleiveable. I have a hard time getting my heart rate up above 125-130 when I'm really pushing it. I'll have to find this documentary on Senna...ever since I found out he died on my birthday, I've been fascinated with him (I only got into motorsports and F1 about 3-4 years ago...I know, shame on me). I didn't really think many drivers did much physical training though until obsessive perfectionists like Senna and Schumacher arrived.

Also, that's great about Senna having a resting heart rate of 48bpm...simply for the fact that I had an argument with my girlfriend, or I should say a nice debate regarding an individual's resting heart rate. I go to the chiropractor 3 times a week and do spinal restorative traction due to the amount of compression in my spine...basically I put myself on a stretcher. The thing is that they monitor the percentage of oxygen in your bloodstream and your heart rate. I told my girlfriend that I had a resting heart rate of around 50-54bpm usually and she said it was impossible and that it wasn't healthy. Any truth to that?

And how does one go about getting their heart rate up that fast for such a sustained period of time?

Maybe I ought to look into getting a membership at the indoor karting facility nearby. I've only done it a few times, but absolutely loved it. It's amazing how physically drained you feel after that. If only I had the time and money to do something like that on a daily basis.

This post has been edited by GT Motoring DC5: 09 May 2008 - 11:39 PM


#17 User is offline   JUNGLEZ 

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Posted 10 May 2008 - 01:16 AM

im too fat

#18 User is offline   S2Kretard 

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Posted 10 May 2008 - 04:09 PM

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Maybe I ought to look into getting a membership at the indoor karting facility nearby. I've only done it a few times, but absolutely loved it. It's amazing how physically drained you feel after that. If only I had the time and money to do something like that on a daily basis.

Lol...

Indoor karting should not be physically draining. Real karts beat you up 10 times more.

You are probably both out of shape and way too tense behind the wheel. I'm in OK shape, but I'm a decent kart driver, and that means I'm not gorilla-gripping the wheel and bracing my body in the corners. I'm calm & relaxed... I could do indoor karts all day long, and I'm nothing special.

My $.02 is to focus on your driving. Try to get to the point where you're relaxed and mainly using your muscles to give steering/brake/throttle inputs, rather than having your whole forearms & upper body tensed up. Unless you're incredibly out of shape, I guarantee you that this is what's causing you fatigue.

#19 User is offline   litre-eater 

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Posted 10 May 2008 - 04:27 PM

2 years ago I raced a gsxr600 and had the same problem with my forearms from braking so hard into turns. In order to get my power endurance to the level where my forearms could recover in between each turn I used an old broom stick. I cut it in half and drilled a hole through it. Take a length of rope from your shoulder height down and tie it through the hole. tie a weight (5 lbs to start) to the other end. Hold the stick in front of you with your arms straight out and roll the weight up and down (don't let it fall back down once you've reached the top). Once you can do this 5 times move to a 10lb weight. You can roll the weight forwards and backwards to work both sides of your forearm. This will also get your shoulders in shape. I used to do this 3 times a week when I raced and never had a problem with my arms getting pumped.

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Posted 10 May 2008 - 04:37 PM

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Lol...

Indoor karting should not be physically draining. Real karts beat you up 10 times more.

You are probably both out of shape and way too tense behind the wheel. I'm in OK shape, but I'm a decent kart driver, and that means I'm not gorilla-gripping the wheel and bracing my body in the corners. I'm calm & relaxed... I could do indoor karts all day long, and I'm nothing special.

My $.02 is to focus on your driving. Try to get to the point where you're relaxed and mainly using your muscles to give steering/brake/throttle inputs, rather than having your whole forearms & upper body tensed up. Unless you're incredibly out of shape, I guarantee you that this is what's causing you fatigue.

I do believe you are in better shape than me...


...and your arms were hurting much more than mine after some Kart Factory action :pat:



---Further proof to justify your claims :D

#21 User is offline   FF2Skip 

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Posted 10 May 2008 - 05:00 PM

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Indoor karting should not be physically draining. Real karts beat you up 10 times more.

You ain't lyin'! :thud: I couldn't believe the difference. What you don't see are the elevation changes, too. This is VIR's kart track.

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#22 User is offline   FormulaRedline 

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Posted 10 May 2008 - 07:06 PM

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Indoor karts barely break 1g, if that.

Real karts with sticky tires are usually around 1.5g, with spikes up to 2g over bumps in some corners.

Indoor karts on concrete/pavement, sure.

The place in St. Louis was running real race tires on a special rubber grip surface. I don't know if it was 2g, and they're closed now so we'll never find out, but it was much more than any indoor karting place you've seen before.

I've also been to Boston F1. I did a league and other events there when I was in school. The country track sucks...there's no where to pass equally skilled drivers. Otherwise, it's a good time. I don't ever remember being tired afterwards, though during that time I was used to driving our Formula SAE cars.
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#23 User is offline   smracer31 

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Posted 10 May 2008 - 07:48 PM

indoor karts are cake after racing shifter karts lol. I would say the best thing to do is spend some money with a personal trainer, explain what your doing, and let him set up a good routine for you, it will also help you shed that fat. You need to work on arms, forearms etc but endurance is key, and a big thing in karts is relaxing and breath! take a session and focus on breathing, you may find your holding your breath a lot or only breathing in small spurts while driving.

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#24 User is offline   krazik 

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Posted 10 May 2008 - 08:59 PM

karting lamaze

#25 User is offline   S2Kretard 

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Posted 11 May 2008 - 12:42 AM

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I do believe you are in better shape than me...


...and your arms were hurting much more than mine after some Kart Factory action :pat:



---Further proof to justify your claims :D

Refresh my memory good sir, I can't recall who won that race...?



:pat: :D

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