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Old 15 Mar 2011, 23:41 (Ref:2846554)   #26
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I recently bought the Motorsport Fitness book, which seems to have a lot of good info. I definitely need to get my fitness back together, as I have suffered during the last year(family health issues, amongst other things, today for instance my scheduled swim session gone due to family dramas) and the more fit you are, the better it is and I can tell the difference.

I think the hard part for me is my erratic work and travel schedule and trying to be consistent with getting exercise. It might be a bunch one week and none the next. Also when traveling, I probably don't eat as well as I should, too easy to have that Bloomin' Onion at Outback for an appetizer.

In the past when I was consistent I was probably getting at least 10 hours of dedicated exercise every week. In the winter, swimming, maybe some weights and some cross country skiing. Last summer I picked up kayaking which I enjoy quite a lot now and mostly a lot of bike riding.
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Old 16 Mar 2011, 15:10 (Ref:2846851)   #27
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Morningstar, thanks for mentioning activity based training outdoors

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Originally Posted by mountainstar View Post
I recently bought the Motorsport Fitness book, which seems to have a lot of good info. I definitely need to get my fitness back together, as I have suffered during the last year(family health issues, amongst other things, today for instance my scheduled swim session gone due to family dramas) and the more fit you are, the better it is and I can tell the difference.

I think the hard part for me is my erratic work and travel schedule and trying to be consistent with getting exercise. It might be a bunch one week and none the next. Also when traveling, I probably don't eat as well as I should, too easy to have that Bloomin' Onion at Outback for an appetizer.

In the past when I was consistent I was probably getting at least 10 hours of dedicated exercise every week. In the winter, swimming, maybe some weights and some cross country skiing. Last summer I picked up kayaking which I enjoy quite a lot now and mostly a lot of bike riding.

Mountainstar,

Thanks for taking the time to share that with everyone. I love outdoor type activities for my racer clients. Really anything to break up the routine of being in the gym and the habit of maybe doing the same comfortable things over and over.

A bored racer is a racer that won't workout or will just go through the motions.

Do you find that is an issue with your ability to stick with it and get the most out of your time?

I have always been a huge proponent of structure mixed with variety. The body responds best to constant challenge and change. I'd also love to get your feed back on the Motorsports Fitness Book. It would be really helpful to the group.

I'd be willing to send you and all my friends a free copy of my Racers Workout Blueprint so you could try it out as well. Maybe compare my approach with the MSB. Anyone that wants a free copy of the Blueprint, jump over to the Racers Trainer Facebook Fan page and post a hello. Mention that you came from ten-tenths.

We'll get into nutrition after Morninstar's response. I have some ideas that are a little different then the standard stuff you hear but I feel like it is key to max performance for my clients.

Russ
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Old 16 Mar 2011, 15:13 (Ref:2846856)   #28
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Kasey taking first at Darlington Truck Race



While I am on here, I wanted to share this:

Proud of Kasey, my friend and tough as nails client. He has the will to win but way more importantly: he has the will to prepare to win. Looking for big things this year from him.

You all have big things in you too. Find that magical outcome and see it really clear. This will stir the passion. That will carry you through and give you the will to prepare to kick butt.

Russ
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Old 16 Mar 2011, 18:42 (Ref:2846994)   #29
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The 4th Golden Key to Health: Understanding Heart rate

The 4th Golden Key

Did you know there is a right way to approach working out to get the max benefits and the key is understanding your target heart rate? As a fitness instructor, this is one of my favorites. Mostly because it is good for business. lol We delve deeply into this aspect in my Racers Workout program for 1 reason: it is a small thing that makes a huge difference in your outcome.

Reminds me a little of the old story about the plant manager who hires a specialist to come in and fix a mechanical issue in the plant so it can get back up to producing. The specialist walks in, surveys the situation, and proceeds to an area where two pipes meet a few feet from the entrance to the plant. He pulls out a wrench, turns the big nut about a half a turn, and instantly the plant is back at full capacity.

He then takes out an invoice pad and gives the top carbon to the plant manager: It reads "$20,000 due on receipt". The plant manager immediately is taken back by the bill. He looked the specialist in the eye and said: "I can't take this to my superiors for payment. You were only here less than 1 minute and besides, the bill isn't itemized." The specialist calmly takes the bill back and writes on it briefly and then presents it again to the plant manager. The bill reads:

For time spent: $5
For knowing where to turn the wrench: $19,995


Moral of the story: There is no price too much for really good information of value. As a professional training racers in peak fitness for winning races, I thrive because that story is true.

http://http://www.youtube.com/watch?..._order&list=UL
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Old 16 Mar 2011, 21:13 (Ref:2847103)   #30
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RF,

Do you do the interval type running out doors on the track? Slow, fast, slow, fast? I am a huge proponent of it. Like the treadmill, only outdoors. For better conditioning, I totally agree outdoors is superior. You get the fresh air AND you get more resistance.

Russ
Most during the winter is indoors, we dont have nice climate or sunny skies.. I hate cold weather so the gym it is.

When I do go outdoor running, I usually do 5k or 10k distance runs a few times a week, and also on alternating days some series of hill sprints.
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Old 16 Mar 2011, 21:48 (Ref:2847131)   #31
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Russ, great to have someone with your knowledge on here.
As my avatar shows, I race a classic mini at club racing events about once a month between March and October.
I do quite a physical job as a heating engineer working 10/11 hours a day that involves lots of climbing ladders, stairs, lifting heavy goods etc.
I have recently become a father that impacts on my free time but I try to keep active at weekends by going on walks and the rare bike ride.
Before each race I do stretch (Get some odd looks!) but thats about it.
I know in my heart that im not doing enough and at 32 times is starting to get on.
What should i be looking at doing that can be done for short periods with max results.
Im 6,1 and of slim build so weight is not a issue.
Thanks for reading
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Old 17 Mar 2011, 01:34 (Ref:2847227)   #32
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Originally Posted by RussBohaty View Post
Mountainstar,

Thanks for taking the time to share that with everyone. I love outdoor type activities for my racer clients. Really anything to break up the routine of being in the gym and the habit of maybe doing the same comfortable things over and over.

A bored racer is a racer that won't workout or will just go through the motions.

Do you find that is an issue with your ability to stick with it and get the most out of your time?

I have always been a huge proponent of structure mixed with variety. The body responds best to constant challenge and change. I'd also love to get your feed back on the Motorsports Fitness Book. It would be really helpful to the group.
The whole gym thing I do find boring and any exercise equipment bores me too. I've just never been a gym person into doing "reps" and all that stuff counting up to 10 or pounding away on a treadmill. Around where I live, there isn't much opportunity for that anyways, but I belong to a local hotel that sells gym memberships, so I have one. Mostly I am in it for the pool to swim year round and they only have a few multi purpose weight machines. I enjoy swimming and always have.

In the past 18 months that's why I bought a kayak and cross country skis as it opened up a lot of other possibilities otherwise not available.

I think what breaks up my schedule on exercise out is my highly variable work schedule which involves long days on track plus the travel days.
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Old 17 Mar 2011, 11:22 (Ref:2847364)   #33
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I have had a tough winter trying to stay in shape.

I managed to keep motivated throughout christmas and get to the gym at least 2x a week. However, i went on a flight in January and was surrounded by plague. I have been under the influence of some kind of ill ever since. Just one after the other. I know that exercise boosts the immune system, but its hard to do any when you feel so poorly.

Consequently, the first kart race of the season was a killer. And the next one is going to be just as hard. (Teesside Autodrome - hard work in the dry!)

Can't wait for the sun to come out again. Kayaking and Cycling do the trick for me!
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Old 17 Mar 2011, 16:10 (Ref:2847562)   #34
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Most during the winter is indoors, we dont have nice climate or sunny skies.. I hate cold weather so the gym it is.

When I do go outdoor running, I usually do 5k or 10k distance runs a few times a week, and also on alternating days some series of hill sprints.
Love Hill Sprints!! I am going to share that with my clients and might add it to the newsletter. Thanks for the reminder on that, RF
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Old 17 Mar 2011, 16:19 (Ref:2847567)   #35
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Originally Posted by Minicross424 View Post
Russ, great to have someone with your knowledge on here.
As my avatar shows, I race a classic mini at club racing events about once a month between March and October.
I do quite a physical job as a heating engineer working 10/11 hours a day that involves lots of climbing ladders, stairs, lifting heavy goods etc.
I have recently become a father that impacts on my free time but I try to keep active at weekends by going on walks and the rare bike ride.
Before each race I do stretch (Get some odd looks!) but thats about it.
I know in my heart that im not doing enough and at 32 times is starting to get on.
What should i be looking at doing that can be done for short periods with max results.
Im 6,1 and of slim build so weight is not a issue.
Thanks for reading

Racers Workout of course!!!

No guys, my man Minicross isn't a paid mole. lol. Just kidding.

First, thanks for the compliment. It is so much fun for me working with everyone building a community on this topic. Fitness and physical preparation for racing is something that has not gotten the attention it deserves.

Your discussion point about max results in minimal time, must be the backbone of any workout program or it is feeding you a line of bull. I would be out of business if everything I put together for my clients didn't start with that law in mind.

My advice would be to keep a variety in everything you do and focus on sport specific areas that you feel are under conditioned. You get a super workout just from you work. Let me ask you before I answer further: what areas do you feel are in need of more work that you maybe aren't performing to your liking during your races?

What are your goals for your racing?

Answering these questions will give me a better idea about what specifics you will really benefit from.

Russ
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Old 17 Mar 2011, 16:24 (Ref:2847571)   #36
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Originally Posted by Peat View Post
I have had a tough winter trying to stay in shape.

I managed to keep motivated throughout christmas and get to the gym at least 2x a week. However, i went on a flight in January and was surrounded by plague. I have been under the influence of some kind of ill ever since. Just one after the other. I know that exercise boosts the immune system, but its hard to do any when you feel so poorly.

Consequently, the first kart race of the season was a killer. And the next one is going to be just as hard. (Teesside Autodrome - hard work in the dry!)

Can't wait for the sun to come out again. Kayaking and Cycling do the trick for me!
Peat,

That's the spirit. Are winters tough in Britain?

You might really benefit from my Couch Potato workout. It is a bonus with Racer's Workout. I'd like to send it to you for your use as my gift and well wish for your full recovery.

Send me a Private message with your email and I'll have my assistant forward you a copy.

Don't let the name fool you, the work is intense but in short bursts. The idea was for racers who wanted to get a little work in but like to kick back with the tv on the weekend to still get some quality fitness work done.

But I have noticed an application for guys who are trying to redevelop that workout habit after a long lay off. After like an illness or whatever.

Maybe it will help you too.

Russ
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Old 17 Mar 2011, 17:18 (Ref:2847600)   #37
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Let me ask you before I answer further: what areas do you feel are in need of more work that you maybe aren't performing to your liking during your races?

What are your goals for your racing?

Answering these questions will give me a better idea about what specifics you will really benefit from.

Russ
Hi Russ

In most of my races my car comes on stronger in the last stage of the race so I need to be mentaly and physicly strong for that final push.
My races are short, about 15 minutes max but sometimes mid race my lap times go off if im not racing anyone.
The thing is that impacts when the car comes good and I start to catch the cars whos tyres are going off.
On hot days at the end of the first race, im close to overheating despite the fact i make a point of taking lots of fluids pre race.
Between the first and second race, my wife puts a cool wet towel on me and I normaly drink an energy drink like Rockstar or Monster.
This recharges me but I was wondering if I could do more or if specific training could help with the heat.
Thanks in advance.
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Old 18 Mar 2011, 20:08 (Ref:2848447)   #38
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Hi Russ

In most of my races my car comes on stronger in the last stage of the race so I need to be mentaly and physicly strong for that final push.
My races are short, about 15 minutes max but sometimes mid race my lap times go off if im not racing anyone.
The thing is that impacts when the car comes good and I start to catch the cars whos tyres are going off.
On hot days at the end of the first race, im close to overheating despite the fact i make a point of taking lots of fluids pre race.
Between the first and second race, my wife puts a cool wet towel on me and I normaly drink an energy drink like Rockstar or Monster.
This recharges me but I was wondering if I could do more or if specific training could help with the heat.
Thanks in advance.
Minicross,

Have you thought about going to Gatorade as opposed to like a Monster energy drink. I worry about the extreme overload nature of the energy drinks for max endurance activities like the racing you do.

Being in all around better shape will absolutely help alleviate that drawn out overheated feeling that you are saying is a problem. I'll cut you a deal. If you try out Racers Workout for a couple months, and you don't feel like it is creating a new you on the race track, keep the nutrition guide and workout blueprint and my team will refund your money.

I don't currently have any any clients who do your specific kind of racing and it sounds like your circumstances are tailor made for using Racers Workout.

I'll even throw in a years email support direct with me to my private email.

Does that sound fair to you?

I really think you can benefit here and I want you to have success.

Russ
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Old 19 Mar 2011, 14:11 (Ref:2848847)   #39
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The vital importance of following the right path

I like to call this post: Things change in a big way if you get your mind right.

Back in a past life before I got serious into training, I was involved heavily in the "unreal" world of professional wrestling. Back in Minnesota, I was a ring announcer for the American Wrestling Alliance (AWA). I knew well known guys like Mean Gene Okerlund, Bobby "The Brain" Heenan, and Curt Henning. I knew them very well. I met a lot of great people. But overall wrestling is an insanely tough unforgiving business that often leads huge burnout and many times serious post traumatic type difficulties among the wrestlers.*

Myself, I was involved in a lot of partying and not taking proper care of myself. The whole lifestyle and the people I was around was promoting a direction that was leading to a lot of dissatisfaction. I was medicating the deep seeded negativity for a temporary good time. Luckily I was able to take stock and decided what I wanted my ideal life to look like. I got brutally honest with myself about whether the path I was on was taking me there.

I started a new journey towards exciting fun goals and even though it can be a long path with set backs, I would never trade it for the temporary highs of too many late nights with the wrong crowd. Racers Workout really is something special just like all the racers around the country who put it all on the line. It is for them. The thing that really makes it go is you. A racer who has that clear vision, is sticking with the right crowd of positive people and will do the work, will see indescribable gains in the gym and big time results on the track.

The commitment to that new you starts now. You'll have more fun then any old over the top night with the wrong crowd of people holding you back. I promise you that.

Best and we'll be talking soon,

Russ
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Old 19 Mar 2011, 21:33 (Ref:2849582)   #40
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A video rant, speaking from the heart about race car drivers

http://www.youtube.com/watch?v=SbV1E..._order&list=UL

This one was shot and is basically an outtake from the test workouts while we're putting Racers Workout together. I think it is sort of inspiring. Not sure what I'll do with it in the future. Probably nothing. Only about a half minute. Which is a good thing if you think it stinks.

I won't be around tomorrow as I'll be out checking out the action on the track. Leave your questions or message me and I'll get to them Monday.

Russ
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Old 20 Mar 2011, 07:16 (Ref:2849900)   #41
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My races are 15 minutes long. Drivers in theirs 60s and 70s regularly compete, do well and aren't dead.

I therefore think fitness is pretty much unimportant. Some of the fittest people I know are rubbish at driving race cars.

I also don't see the need to name drop all the time - I've worked with xxx and yyyy, aren't I brilliant. No.
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Old 20 Mar 2011, 17:04 (Ref:2850116)   #42
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My races are 15 minutes long. Drivers in theirs 60s and 70s regularly compete, do well and aren't dead.

I therefore think fitness is pretty much unimportant. Some of the fittest people I know are rubbish at driving race cars.

I also don't see the need to name drop all the time - I've worked with xxx and yyyy, aren't I brilliant. No.
I think fitness is definitely beneficial to a driver as I find the more fit I am the better I handle driving, but it's only one part of the whole package. There is much more to it.

I agree I have seen plenty of fit people that could run a marathon but couldn't drive to save their life.
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Old 20 Mar 2011, 21:21 (Ref:2850241)   #43
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My races are 15 minutes long. Drivers in theirs 60s and 70s regularly compete, do well and aren't dead.

I therefore think fitness is pretty much unimportant. Some of the fittest people I know are rubbish at driving race cars.

I also don't see the need to name drop all the time - I've worked with xxx and yyyy, aren't I brilliant. No.
No one is saying a fit person would be faster, but a good driver who is unfit will feel it, were not just talking about cardio here but also muscle endurance. Untill you start doing 20 mins races in Club F3, where several drivers today who were complaining of being tired.. they must seriously be unfit or you must naturally be super fit. So fitness is important.

Great race btw! well done.
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Old 21 Mar 2011, 12:20 (Ref:2850532)   #44
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He has a real valid point; just ask Kasey Kahne. LOL

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Originally Posted by tristancliffe View Post
My races are 15 minutes long. Drivers in theirs 60s and 70s regularly compete, do well and aren't dead.

I therefore think fitness is pretty much unimportant. Some of the fittest people I know are rubbish at driving race cars.

I also don't see the need to name drop all the time - I've worked with xxx and yyyy, aren't I brilliant. No.
Hey Tristancliffe,

I see where you are coming from. You are the first person to make that point, but that doesn't make it any less valid. Fact is, I get more pm requests and emails wanting me to share my eperiences and stories about working with the pros then I do direct fitness tip questions. So I try to share those whenever possible.

I guess sometimes it helps to get that reminder from folks like you and create more of a balanced perspective. The only thing is I think using PM or emailing me privately is the better route in this case. I don't think attacks that seem to be especially spiteful are good forum fodder. It is your right, but consider in the future there are better ways be very negative.

Criticism well thought out is welcomed publicly, but something that is more along the lines of emotional name calling is best for a private message IMO. It's just good edicate and respect for our fellow racers and users.

As the other posters said, fitness is part of the winning equation. It is not the whole package. The movement on all racing levels is definitely towards taking care of yourself and looking for advantages in that area. Guys that don't will be at a disadvantage to guys that do. Other racers are, so my feeling is the best route is to get your information from the top guys with the most experience and go to work putting it into practice.

Guys that run shorter races are likely to have less stamina needs as you point out. On the other had, many of my contributors are short race guys who notice a greater fitness level has helped them handle the extreme heat even in shorter races. When they aren't wasting energy worrying about staying cool, they are focusing in their energy on the little things it takes to win.

Thanks again for your thoughts and I will make a better effort to name drop less.

Russ
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Old 21 Mar 2011, 21:09 (Ref:2850805)   #45
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Tips for staying steady, ready when you travel

Hi Ten-Tenth's gang,

This is from a q & a I had with some racers recently. A great question came up on on staying at your peak if you are someone who travels a lot
.

Most racers live out of suitcases so you have pretty common issues. (Not that it makes it any easier). Kasey Kahne for instance has a beautifull home in NC and he is hardly ever there. I suggest you always get your proper rest, at least 8 hrs a nite. Maybe even think about closer to 10. If you don't feel like sleeping, lay back and close your eyes with lights out. You'll fall asleep*

Eat plenty of fruits and veggies (fresh) and drink lots of water, 80 to 100 ozs a day. Eat light in the morning with your bigger meals in the afternoon. If you aren't stretching, start and treat it like it's own workout. In other words, keep notes about your progress on each stretch. If you don't have a reliable workout, check out my Golden Key stretching and flexibility available free on my RussBohaty YouTube channel. Keep a positive attitude and try to embrace travel as fun and adventure. Many people who can't do what you do, would love to break up the boredom and be out there making it happen. You will be fine.*
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Old 21 Mar 2011, 22:37 (Ref:2850853)   #46
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Russ keep your tips and suggestions coming.. they can be useful reminders. If some want to remain fat or unfit or simply not interested that is their problem. Beyond racing, if you are fit and healthy its only a good thing.
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Old 21 Mar 2011, 22:57 (Ref:2850860)   #47
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mountainstar should be qualifying in the top 5 on the gridmountainstar should be qualifying in the top 5 on the gridmountainstar should be qualifying in the top 5 on the grid
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Russ keep your tips and suggestions coming.. they can be useful reminders. If some want to remain fat or unfit or simply not interested that is their problem. Beyond racing, if you are fit and healthy its only a good thing.
No doubt about it. I notice a major difference when I am more fit and eat healthier and I also notice a difference as well behind the wheel.

The one thing that might be different for me is often I am on track all day and sometimes till midnight(yes on track at speed). So being in the car for long durations it definitely helps.

Guys that have short races I can understand how they could get away with it more.
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Old 23 Mar 2011, 19:32 (Ref:2852067)   #48
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No doubt about it. I notice a major difference when I am more fit and eat healthier and I also notice a difference as well behind the wheel.

The one thing that might be different for me is often I am on track all day and sometimes till midnight(yes on track at speed). So being in the car for long durations it definitely helps.

Guys that have short races I can understand how they could get away with it more.
Great points both of you. I also love to bring up the mental edge people who work hard preparing themselves have. It just gives a racer so much confidence. Like I say, if I know I wasn't outworked and I have absolute confidence in my level of conditioning, I'll have that edge.
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Old 23 Mar 2011, 19:39 (Ref:2852071)   #49
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Fats. Eat lots of them to kick butt on the track.

Hey guys this is one I shared on one of my Sprint Racer forums in the US. I wanted everyone to see the article. I really thought it made a great point about fats.

http://www.beachbody.com/product/new...ICLE1#article1

This is a great article from the Beach Body people who brought the world P90x. I love a lot of their nutrition info and thought you guys would get a lot out of this in particular. I want you eating good fats, which to me means natural fats. I want you to eat lots of them and I don't want you belly aching (no pun intended) about portion size

Eat lots of good foods!
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Old 24 Mar 2011, 16:07 (Ref:2852540)   #50
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Get stronger tougher hands: The Grip of Steel

I have been looking at supplements for Racers Workout updates. There are areas to tighten up and improve based on the great feedback I am getting from racers everywhere. Strong powerful hands with endless stamina is a big deal for racers. This is a very basic site that I love

http://www.grippage.com/

These guys have some great ideas and I am definitely going to incorporate more of their concepts into my live workouts with clients.

I hope you guys will consider trying out a couple of the exercises. If you do, drop me a comment. I'll shoot you back the Top Fuel Nutrition Guide from RWO.
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