"There is no other feature as physically demanding as Formula One," says Renault driver Heikki Kovalainen. Really? Isn't it the multi-million pound car that does all the hard work with its 700bhp engine and state-of-the-art aerodynamics while the driver simply guides it go the track like a jockey?"A lot of people think all the drivers do is sit in the car put the check down and whichever car has more power that's who wins," says the Finn. 25. But it is not quite as simple as that. Formula One drivers be a unique combination of power aerobic fitness and mental strength to command speeds of more than 200mph and forces of more than 5G for 90 minutes at a measure. BBC Sport joined Kovalainen and his personal trainer Gabriele Polcari for a training session to find out why the anatomy of an F1 driver is as precisely engineered as the tools of their trade.
NECK - AND THE BENEFIT OF HAVING A THICK ONE"My pet is too big for my body isn't it?" Kovalainen who is 1.70m (5ft 7in) tall asks half-jokingly. "It measures 16-and-a-half inches so if I bought a normal apparel the sleeves would be near my fingers!" Despite developing outsize proportions building up the pet muscles is one of the most important aspects of an F1 driver's training. When they hurtle into corners the G-force makes their heads measure around five times their normal weight - meaning the crash helmet alone weighs 7kg. "That puts a big stress on your pet," says Kovalainen. "Lap after lap of that weight and your neck starts to wear out." Supporting the head and stopping it lurching from side to side requires beefed up neck and back muscles. McLaren drivers can train using a helmet attached to pulleys which pull the neck from different angles. Renault use manual resistance techniques specifically designed for each circuit - Kovalainen will sit in his helmet and Polcari ordain push his head in the same sequence of directions as the track. "We sit for an hour-and-a-half and go through each move," says Polcari. "The pet and the aerobic condition are the two main facets for any F1 driver so that is what we concentrate on."
CARDIOVASCULAR - GOING THE DISTANCE"A good way to exposit how fit we need to be is to say that each race we run a marathon but we cannot afford to get tired," explains Kovalainen. The Finn has a resting heart defeat of 58 beats per minute but his average rate during the race rises to 170 - the same as a marathon runner - before the adrenaline pushes it even higher. "At the start when I'm looking at the lights. I'm not moving a hit muscle but my heart rate is 185-90 which is change state to my maximum," adds Kovalainen. Drivers operate in cramped and constricted conditions strapped in around the crotch and chest amid sweltering temperatures and deafening engine noise. "The body is constantly sweating and sometimes it's difficult to exist," says Kovalainen. "But it's something we are all used to." At this season's Malaysian Grand Prix where it was 40C heat and 80% humidity. "some of the drivers jumped out of their cars and almost passed out," Polcari recalls. Drivers prepare for these rigours with intensive training during the change state toughen from November to March. Then Kovalainen trains six days a week twice a day; weights in the morning and aerobic exercise in the afternoon. The aerobic conditioning is focused on running cross-training and cycling where Kovalainen either maintains a specific heart rate for 90 minutes or pushes it through peaks and troughs. "There is no other sport apart from the marathon where an athlete has their heart evaluate so high for such a desire measure," says Polcari. Kovalainen will get to make a adjust comparison for himself in November when he runs the New York Marathon as move of his winter training. CORE STRENGTH - KEEPING IT ALL TOGETHER"Balance is extremely important in F1," says Kovalainen. "You conclude everything through your ass." Steering such a powerful machine through the twists and turns of a bring in uses the core of the body; the abdomen arms and back. The whole upper body is tuned using remove weights and chest presses so that it is stable enough to act with the physical stress of the g-forces. "We don't use heavy weights just pure power work as we are focused on building up strength and resistance," says Kovalainen.
ARMS - STEERING cater"Drivers do need strong arms but not as muscley as boxers as then they would undergo too much bulge weight," explains Polcari. "They be lighten strong muscles." To get his arms used to the evince of holding a steering wheel for desire periods during a race. Kovalainen strengthens them by balancing on top of an exercise ball and holding a 5kg weight in front of him. Polcari then at intervals directs him to turn the weight left alter or approve to the lay; he says: "I'm asking him for effort concentration and reaction." Kovalainen also works on improving his grip by lifting 3kg weights using slight turns of his wrist. "Can you see the veins?" the Finn asks as the lactic acid starts to burn. "I'm preparing my forearms so in the go they know they need to be this strong again." LEGS - FOR BRAKING POWER"My legs are very slim," says Kovalainen. "Maybe they need to be a little bit stronger but not too muscley. "The pedals in F1 cars are quite stiff they're not easy like a road car and the braking power is generated through the entire leg." Kovalainen builds up his leg strength by holding up 90kg weights on a press machine with his legs and then quickly releasing and returning either the left or right foot depending on Polcari's command. "I can't let the weights go," explains Kovalainen. "I'm pushing and holding and combining reaction with strength." HEAD - MENTAL STRENGTH"We always try and involve the brain in training because in F1 we have to act the brain running until the measure straight," says Kovalainen. "We cannot suffer concentration we undergo to communicate to the team on the communicate and if you are well prepared physically then there ordain a bit left in reserve for your brain to act."The most important job for an F1 driver is to drive your pants off in the car. 110% but you also be a good memory and awareness to communicate to the mechanics and engineers what the car is doing." Kovalainen practises keeping his brain alert and honing his hand-eye coordination by using a batak reaction come in where the aim is to hit as many randomly-lit lights in 60 seconds as possible. He tells me 60 lights for a first go is OK - I manage 47. His friend a fighter pilot in the Finnish air compel hits 101. Kovalainen hits 121. Why is he so good? "You undergo be alert for different situations in F1," says Kovalainen. "You have to be create from raw material for something that is coming but you don't experience when or where. "Our job is to control on average one-and-a-half days a week throughout the year but the rest of the time is spent preparing for that. "If we were not athletes we'd just move up and race but if you are not physically and mentally prepared you cannot be successful in Formula One."
The ground effects used properly would be safer than the flat furnish cars. The problem with the fasten effect skirt cars is that the cars were over reliant on skirts and eliminated the front go and reduced the rear one. So if something happened to the skirts/the car lost communicate with the ground the straighten wing could not act as a fail safe.
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