Ready To Race Again

On this edition of Talking Bull, Max Verstappen and Alex Albon speak exclusively from their homes about the restart of the 2020 Formula 1 Season. We hear about their lockdown training regime, how they’ve spent their time away from the track and how they’re feeling about the upcoming races. We also check in with Alex’s trainer Patrick Harding to get in insight into the work that goes into the physicalities of being a Formula 1 Driver.

# Talking Bull: The Official Podcast of Aston Martin Red Bull Racing

## Episode Summary:

This episode of Talking Bull podcast delves into the unique experiences of Formula One drivers Alex Albon and Max Verstappen during the extended pause in the 2020 season due to the COVID-19 pandemic. The podcast also features an interview with Alex's trainer, Patrick Harding, who provides insights into the challenges of maintaining fitness and motivation during the lockdown.

### Key Insights and Perspectives:

- **The Impact of the Pandemic on the Formula One Season:** The unprecedented break in the Formula One calendar significantly impacted the drivers and teams, creating uncertainty and emotional challenges, especially after the cancellation of the Australian Grand Prix just days before it was scheduled to begin.


- **Adapting Training Regimens:** With the season on hold, drivers had to adjust their training routines to maintain fitness and motivation. Alex Albon focused on building an aerobic base, while Max Verstappen concentrated on strength development and muscle mass.


- **The Mental Toll of the Lockdown:** The extended break and the uncertainty surrounding the season's resumption took a toll on the drivers' mental well-being. Patrick Harding emphasized the importance of addressing the emotional aspects before resuming physical training.


- **Embracing Virtual Racing:** Alex Albon participated in the Formula One eSports Virtual Grand Prix series, which provided a sense of competition and helped him stay connected with the racing world during the lockdown.


- **Finding Positivity in the Lockdown:** Patrick Harding highlighted the benefits of the lockdown for Alex Albon, mentioning that the break gave him more time to focus on his personal life and save energy, which he could later channel into his racing.


- **Preparing for a Different Race Day Experience:** The upcoming races will have a different atmosphere due to the absence of fans and the implementation of strict safety protocols. Drivers and teams must adapt to these changes and maintain focus on their performance.

### Important Quotes:

- "It was just crazy, I would sum it up. Just insane, like, I didn't expect to win at all, especially after that start, but we never gave up as a team." - Max Verstappen, reflecting on his victory at the 2019 Austrian Grand Prix.


- "Yeah, it's been nice. Obviously having this little extended break was good just to sit down with the team, go over 2019. It was such a hectic year for me. It was nice to have that downtime with the engineers, just to kind of focus on certain things and start up." - Alex Albon, expressing his gratitude for the extended break.


- "I think what Alex is very good at is trusting the people around him to deal with the things that he doesn't need to think about." - Patrick Harding, highlighting Alex Albon's ability to rely on his team to manage distractions and focus on his performance. ## Formula One: Training the Neck and Reaction Speed of a Driver

### Introduction:

In this podcast episode, we delve into the unique training methods employed to enhance the neck strength and reaction speed of Formula One drivers, specifically focusing on Alex Albon. The discussion highlights the importance of these physical attributes for drivers and provides insights into the innovative training techniques used to optimize their performance.

### Neck Strength Training:

* The head and helmet of a Formula One driver can weigh up to 7 kilograms, creating significant G-forces on the neck during high-speed corners.
* To withstand these forces, drivers undergo specialized neck training to build isometric and concentric strength.
* Resistance bands, chains, and digital scales are used to apply controlled pressure on the neck, gradually increasing the load up to 40 kilograms.
* Submaximal training is also conducted to simulate the sustained G-forces experienced during a race.
* Bungee cords and body plank exercises are employed to introduce unpredictability and mimic the multi-directional forces encountered in a race.

### Reaction Speed and Cognitive Processing:

* Reaction speed and cognitive processing are crucial for drivers to make quick and accurate decisions.
* The BlazePod system, consisting of tap-on, tap-off lights, is used to train reaction speed and cognitive processing simultaneously.
* Different colors and presentations are incorporated to add an element of distraction and challenge.
* Tennis ball drills with color-based instructions are utilized to enhance hand-eye coordination and peripheral vision.
* Synaptic glasses, which disrupt visual information, are employed to train the brain to process information more efficiently with less data.

### Maintaining Engagement and Interest:

* To keep training sessions engaging and prevent monotony, a variety of sports and activities are incorporated, such as badminton, squash, and tennis.
* These activities provide sport-specific agility, reaction, and hand-eye coordination benefits.
* Changing up exercises and introducing elements of fun help maintain the driver's motivation and involvement.

### Conclusion:

The podcast offers a fascinating glimpse into the specialized training methods used to develop the physical and cognitive abilities of Formula One drivers. By focusing on neck strength, reaction speed, and cognitive processing, drivers are equipped to handle the demanding physical and mental challenges encountered during a race. The emphasis on innovation and adaptability in training ensures that drivers are prepared to perform at their peak when it matters most.

[00:00.000 -> 00:03.000] Hi there, this is Christian Horner.
[00:03.000 -> 00:06.000] You've won the Austria Grand Prix!
[00:06.000 -> 00:08.000] Hi, it's Alex Albon.
[00:08.000 -> 00:12.000] Hi, I'm Max Verstappen and you're listening to the Aston Martin Rally Racing Podcast.
[00:12.000 -> 00:15.000] Oh, this feels good!
[00:17.000 -> 00:20.000] Hello and welcome to Talking Bull and this is it.
[00:20.000 -> 00:30.000] After an extended pause in the Formula One calendar, everything is now focused on the launch of the 2020 season, this weekend, at our home track in Austria.
[00:30.000 -> 00:37.000] We thought it's the perfect time to really get into what the whole experience has been like for our drivers and their training.
[00:37.000 -> 00:40.000] Coming up, we're going to check in with Alex's trainer, Patrick Harding.
[00:40.000 -> 00:43.000] But first, let's hear from the boys themselves.
[00:43.000 -> 00:46.800] Alex is in his garden in Milton Keynes and Max is in his Monaco pad.
[00:46.800 -> 00:51.200] Boys, it's been a strange year, but Formula 1 is finally back.
[00:51.200 -> 00:52.120] Are you excited?
[00:52.120 -> 00:53.240] Yeah, very.
[00:53.240 -> 00:57.080] I mean, we had a long break, so I think it's time to go racing again.
[00:57.080 -> 00:58.320] Yeah.
[00:58.320 -> 00:59.880] Woo!
[00:59.880 -> 01:01.480] That's the sound of an excited man.
[01:01.480 -> 01:04.680] Two races back to back in Austria to get things started.
[01:04.680 -> 01:06.280] Home races for Red Bull, obviously.
[01:06.280 -> 01:08.280] And not a bad place to get things started,
[01:08.280 -> 01:09.960] especially after last season, Max.
[01:09.960 -> 01:11.040] Yeah, absolutely.
[01:11.040 -> 01:12.360] I'm very much looking forward to it.
[01:12.360 -> 01:14.920] I think the track, it doesn't have many corners,
[01:14.920 -> 01:16.320] but it's still very cool to drive.
[01:16.320 -> 01:18.440] And of course, it's our home track,
[01:18.440 -> 01:19.920] so that makes it also very special.
[01:19.920 -> 01:22.440] And you really want to, of course, have a good result there.
[01:22.440 -> 01:25.400] And of course, to have won the last two Grand Prix's there is extra nice, let's say like that. So yeah, we'll try course, have a good result there. And of course, to have won the last two Grands Prix there
[01:25.400 -> 01:27.680] is extra nice, let's say like that.
[01:27.680 -> 01:29.720] So yeah, we'll try to just have a good weekend again.
[01:29.720 -> 01:31.120] What are your memories of the last season?
[01:31.120 -> 01:33.000] Because that was a spectacular race, wasn't it?
[01:33.000 -> 01:36.240] Yeah, just crazy, I would sum it up.
[01:36.240 -> 01:39.000] Just insane, like, I didn't expect to win at all,
[01:39.000 -> 01:41.840] especially after that start, but we never gave up as a team.
[01:41.840 -> 01:43.760] I think we made all the right calls
[01:43.760 -> 01:45.900] and the car really came alive throughout that race
[01:45.900 -> 01:50.700] So yeah, it was like crazy also with so many fans around, you know
[01:50.700 -> 01:56.920] I could really see during the race like they were standing up and that gives you like even a bigger smile on your face when
[01:56.920 -> 02:01.060] You know, everything is going well, the car is running well, so it was super warm as well
[02:01.060 -> 02:03.620] I remember that so I hope we don't we don't have that this year
[02:03.740 -> 02:06.040] Obviously the race experience is going to be different this time around.
[02:06.040 -> 02:07.680] There are no fans in the circuit.
[02:07.680 -> 02:08.880] How are you approaching that?
[02:08.880 -> 02:10.000] How is that going to feel?
[02:10.000 -> 02:12.120] Yeah, of course, it's going to be different,
[02:12.120 -> 02:14.800] but I think, of course, we know it's not allowed at the moment.
[02:14.800 -> 02:18.280] So we just have to focus on what's happening on the track
[02:18.280 -> 02:21.040] and just try to get the best performance out of it.
[02:21.040 -> 02:24.040] Alex, you must be pleased to finally get your first full season
[02:24.040 -> 02:25.680] as a Red Bull driver started.
[02:25.680 -> 02:30.760] Yeah, it's been nice. Obviously having this little extended break was good just to sit
[02:30.760 -> 02:36.280] down with the team, go over 2019. It was such a hectic year for me. It was nice to have
[02:36.280 -> 02:40.600] that downtime with the engineers, just to kind of focus on certain things and start
[02:40.600 -> 02:45.240] up. It was a bit longer than we expected. I would have been happy to start in Melbourne,
[02:45.240 -> 02:50.160] but at least now we're getting into it. Alex, you had the chance to take the RB16
[02:50.160 -> 02:55.480] out. How did it feel to you? Yeah, good. The car was everything as expected.
[02:55.480 -> 02:59.000] First few laps felt a bit quick. It took a couple of laps for the eyes to get used to
[02:59.000 -> 03:03.720] it again, but apart from that, no, it all went smoothly. The team and everyone's in
[03:03.720 -> 03:05.160] good spirits.
[03:05.160 -> 03:06.160] Car feels quick.
[03:06.160 -> 03:10.680] It feels different actually a little bit just from Barstowna, but otherwise, I mean, I hardly
[03:10.680 -> 03:12.760] remember what Barstowna felt like.
[03:12.760 -> 03:14.720] So it's kind of a new slate.
[03:14.720 -> 03:15.720] But yeah, all good.
[03:15.720 -> 03:17.760] The mood in the team and the buzz in the factory was great.
[03:17.760 -> 03:18.760] Yes, yes.
[03:18.760 -> 03:22.360] Of course, it's a bit different actually, just with the, obviously with the face mask
[03:22.360 -> 03:25.440] protection and all the COVID rules it's a lot
[03:25.440 -> 03:30.960] different the dynamic in terms of just there are groups now and everyone's very separated but
[03:30.960 -> 03:34.080] everyone seems to be pretty on top of it straight away. Max this is a big season for you right?
[03:34.080 -> 03:40.000] Red Bull have got a pedigree in producing young world champions. Well I mean every year is a
[03:40.560 -> 03:51.280] is a big season we always want to do well of course, I think we have said very early on, we want to beat Mercedes. We want to, of course, fight them. They are still very strong.
[03:52.160 -> 03:56.880] They will be very hard to beat, but I think as a team, you know, we learned a lot over the last
[03:56.880 -> 04:01.920] years and I really think we are stronger. Now we just have to wait and see how strong we are,
[04:01.920 -> 04:06.400] but everybody wants to win. I want to win. So let's see how it's going to turn out.
[04:06.400 -> 04:08.300] When we talked to Christian back in February,
[04:08.300 -> 04:11.600] it was, he didn't avoid the question when I asked him about your chances this season.
[04:11.600 -> 04:14.000] He thinks the car's good. He thinks you're in good shape.
[04:14.000 -> 04:15.200] Like he's backing you.
[04:15.200 -> 04:16.400] Yeah, I feel good.
[04:16.400 -> 04:20.000] I mean, even compared to Barcelona now, I feel even better.
[04:20.000 -> 04:21.800] So I think that's a good thing.
[04:21.800 -> 04:27.080] But yeah, what happened in the world and having such a long break
[04:27.080 -> 04:28.960] We have to just wait and see you know
[04:28.960 -> 04:31.680] Who's going to be the fastest in that first weekend Alex?
[04:31.680 -> 04:35.620] You must be pretty keen to see how the how the car rates alongside the other cars on the track
[04:35.620 -> 04:37.960] Yeah, it's gonna be interesting especially being red boring
[04:37.960 -> 04:43.520] It's quite a unique circuit where there's not too many corners, but at the same time, it's been a good track for us
[04:43.520 -> 04:49.160] So it's actually to see where we where we stand as max As Max said, we've had such a long break. Already,
[04:49.160 -> 04:52.160] winter testing, you don't really know where everyone stands. So you add six months to
[04:52.160 -> 04:59.520] that almost, it's even more unpredictable. So, we'll just have to wait till FP1 and see
[04:59.520 -> 05:00.840] where we are.
[05:00.840 -> 05:06.160] We talked to Patrick, your trainer, that interview is coming up on the podcast in
[05:06.160 -> 05:10.080] just a little bit. He was talking about the perspective of training. Max, what has yours
[05:10.080 -> 05:14.320] been like over the last few months? Better than ever because I have more free time and just
[05:14.960 -> 05:22.000] less travels. I could stay a lot at home. So it's been good. I enjoy working out at home. I don't
[05:22.000 -> 05:30.640] go to a gym. Normally, of course, you have have like I would say three weeks uninterrupted before the season starts then you already have to go to places
[05:30.640 -> 05:35.920] So now to have like six full weeks of training. I think has been really good and I actually really enjoyed it
[05:35.920 -> 05:39.420] So yeah, it's been been very nice. What sort of stuff have you been doing?
[05:39.420 -> 05:43.540] You were talking about buying yourself one of those ski ergs. I think on the podcast a few weeks ago
[05:43.540 -> 05:46.000] Oh, I have that one already for a few years.
[05:46.000 -> 05:49.840] So I've just been using it a bit more.
[05:49.840 -> 05:51.440] I hate that thing, but it's good.
[05:51.440 -> 05:55.360] It's good for you, so you have to do it a lot.
[05:55.360 -> 05:58.760] And I got my Wattbike, I got the weights, I got the pants.
[05:58.760 -> 06:01.120] And then it's good to go for a run outside.
[06:01.120 -> 06:03.080] I mean, it's over 30 degrees here,
[06:03.080 -> 06:05.280] so you're sweating a lot on the run. So I think that's also a good prep, you know, once you go back in the car, it always feels a run outside. It's over 30 degrees here so you're sweating a lot on the run.
[06:05.280 -> 06:09.480] So I think that's also a good prep. Once you go back in the car it always feels a bit warm.
[06:09.480 -> 06:14.520] So yeah, I don't think there is much I could have done better. So I guess that's a good
[06:14.520 -> 06:15.520] thing.
[06:15.520 -> 06:17.560] One of the things that Patrick talked about was the difficulties of building up mentally
[06:17.560 -> 06:22.280] to that first race of the season in Australia, that full pre-season and then having it cancelled
[06:22.280 -> 06:25.040] so late. How was that for both of you, Max?
[06:25.040 -> 06:30.280] Yeah, it was just very weird, of course, what happened. But then you just have to accept
[06:30.280 -> 06:33.400] that you go home and then you don't know what's going to happen. And of course, everything
[06:33.400 -> 06:39.280] got delayed and delayed. I normally like to work towards a date in terms of workouts.
[06:39.280 -> 06:44.240] So initially, I would say the first two weeks I didn't work out, I was a lot on my simulator.
[06:44.240 -> 06:48.000] But once, of course, I started to hear some things about possibly having the first race in Austria,
[06:48.000 -> 06:51.000] you know that you start working towards the date.
[06:51.000 -> 06:55.000] So that helped me a lot and basically from then on, you just get on with it.
[06:55.000 -> 06:59.000] You do your programme. I guess I'm not really too complicated.
[06:59.000 -> 07:04.000] I just want to be fit and ready to go and then basically you head over to the weekend once it arrives.
[07:04.000 -> 07:09.440] Alex, how are you about building up mentally for this first race of the season?
[07:09.440 -> 07:13.200] Yeah, I'd say the main thing is just not to overthink it too much. I think it's just
[07:14.480 -> 07:19.280] inevitability that we're going to start soon. There's not much we can do right now in terms
[07:19.280 -> 07:24.160] of getting prepared. Obviously, at least being in the UK, I've been able to do my sim dates and
[07:23.960 -> 07:28.560] prepared obviously I at least being in the UK I've been able to do my sim dates and it's just getting ready in general but all that will show hopefully in
[07:28.560 -> 07:32.300] first FP1 session. So you took part in quite a few of the virtual Grand Prix
[07:32.300 -> 07:38.400] didn't you how did you find that? It was okay it's good fun I mean it's nice to
[07:38.400 -> 07:43.080] kind of mess around with with your mates and it was it was interesting because in
[07:43.080 -> 07:45.120] the beginning everyone was taking it loose,
[07:45.120 -> 07:50.400] I guess is the word, and each race came by and everyone starts to take it more and more seriously
[07:50.400 -> 07:54.240] and then everyone starts to hide their lap times and everything like that and then people spend a
[07:54.240 -> 07:59.440] lot of hours on it, like a lot of hours, it went from fun to competitive which being racing drivers
[07:59.440 -> 08:04.080] I guess we should have all known that. Have you been racing each other? No, I actually, I've never
[08:04.720 -> 08:05.000] raced Max.
[08:05.000 -> 08:08.000] I feel like Max would just destroy me, especially on iRacing.
[08:08.000 -> 08:11.000] So I'm not even going to ask him to race with him.
[08:11.000 -> 08:13.000] I feel like it's a secret.
[08:13.000 -> 08:15.000] I don't play the Formula One game.
[08:15.000 -> 08:17.000] I have been playing a lot on iRacing,
[08:17.000 -> 08:20.000] but lately also I took a break because, you know,
[08:20.000 -> 08:22.000] I was busy with working out and then, you know,
[08:22.000 -> 08:25.220] in between the workouts, you don't want to be sitting on the simulator.
[08:25.220 -> 08:28.740] So I think the last two, three weeks,
[08:28.740 -> 08:30.740] it hasn't been on a lot.
[08:30.740 -> 08:33.180] I had my fun in the beginning of lockdown
[08:33.180 -> 08:34.700] because there was not much else to do, of course.
[08:34.700 -> 08:36.980] So I've been driving a lot on it.
[08:36.980 -> 08:38.820] But after that, I think it's also good
[08:38.820 -> 08:41.260] to take a bit of a step away from it
[08:41.260 -> 08:43.540] because you really get carried away with it
[08:43.540 -> 08:49.080] because I was initially very competitive and really working on setups and driving a lot of hours in the day
[08:49.080 -> 08:54.080] so I wanted to also do other stuff than just sitting on the simulator.
[08:54.080 -> 08:57.280] Have you been sat in front of the TV? What have you been watching?
[08:57.280 -> 09:01.440] Finished half of Netflix I guess and in that at the same time I was like watching Netflix
[09:01.440 -> 09:07.360] and sim racing that was the things I was doing. And then of course, luckily, you know, the rules,
[09:07.360 -> 09:09.360] they were getting a bit better here in Monaco as well.
[09:09.360 -> 09:10.640] So you could go out again
[09:10.640 -> 09:12.600] and then all point restaurants were opening.
[09:12.600 -> 09:15.120] And yeah, basically once that was happening,
[09:15.120 -> 09:18.160] then the sim was not on that much.
[09:18.160 -> 09:20.120] Alex, what have you been doing aside from training
[09:20.120 -> 09:22.200] and sitting on the computer game?
[09:22.200 -> 09:23.640] Netflix too.
[09:23.640 -> 09:24.480] I've been watching.
[09:24.480 -> 09:26.200] Have you, did you see Tiger King, Max?
[09:26.200 -> 09:27.200] No, I haven't.
[09:27.200 -> 09:28.200] I haven't.
[09:28.200 -> 09:29.200] No.
[09:29.200 -> 09:30.200] Pretty good.
[09:30.200 -> 09:31.200] I'm not sure if I should watch it.
[09:31.200 -> 09:32.400] It's weird, which makes it fun.
[09:32.400 -> 09:33.400] But what else?
[09:33.400 -> 09:34.400] Not much to be honest.
[09:34.400 -> 09:37.200] I've just been training a lot, same as Max.
[09:37.200 -> 09:39.200] Luckily I have big families.
[09:39.200 -> 09:43.800] I have four other siblings, so the house is really, really quiet.
[09:43.800 -> 09:46.140] So we all tend to be doing something.
[09:46.140 -> 09:50.460] As you can see, even like we have a fence half painted. That's the latest. That's the
[09:50.460 -> 09:56.360] latest project. You did it? I did a bit. I'm not going to claim full responsibility, but
[09:56.360 -> 10:01.640] I did quite a lot of it. Next time you call me, there'll be a green fence everywhere.
[10:01.640 -> 10:04.160] This seems like a great excuse though, Alex. You know, you've got to go and drive in a
[10:04.160 -> 10:07.520] Formula One race. You don't need to finish taking the fence, you know, you might get
[10:07.520 -> 10:08.520] off this.
[10:08.520 -> 10:09.520] Yeah, that's true, that's true.
[10:09.520 -> 10:11.680] Well guys, we can't wait to see you in action in Austria.
[10:11.680 -> 10:13.560] Thanks for talking to us on Talking Ball.
[10:13.560 -> 10:14.560] Cheers guys, thank you.
[10:14.560 -> 10:15.560] See you.
[10:15.560 -> 10:20.200] So it's great to hear how lockdown has affected the team from the driver's perspective, but
[10:20.200 -> 10:25.100] on Talking Ball we'd like to dig a little deeper and get a bit of insight from Alex's
[10:25.100 -> 10:26.680] trainer Patrick Harding.
[10:26.680 -> 10:31.060] Patrick, let's just start by chatting about fitness in Formula 1 in general, because obviously
[10:31.060 -> 10:34.580] for most people driving's a pretty passive experience.
[10:34.580 -> 10:36.460] Formula 1 and motorsport is very different, isn't it?
[10:36.460 -> 10:39.020] What does a normal week look like with you and Alex?
[10:39.020 -> 10:44.520] I think if you look at a lot of sports, what you've got is a single biomotor of physical
[10:44.520 -> 10:45.040] performance that you need to be really, really good at, and that determines whether or not you're successful. lot of sports what you've got is a single biomotor of physical performance
[10:45.040 -> 10:48.320] that you need to be really really good at and that determines whether or not
[10:48.320 -> 10:52.280] you're successful. So 100 meter sprinter needs to be really strong and powerful
[10:52.280 -> 10:54.960] you know middle distance runners need to be really good
[10:54.960 -> 10:59.080] anaerobically, marathon runners need to be really good aerobically but with
[10:59.080 -> 11:03.440] Formula One drivers they're probably one of those sports like boxing whereby you
[11:03.440 -> 11:08.280] need a quite broad spectrum of fitness so you need elements of all of those so you need
[11:08.280 -> 11:11.960] quite a well-rounded athletic individual. When we do plan our training
[11:11.960 -> 11:16.200] programs it's very periodized in the same way that boxers would periodize
[11:16.200 -> 11:19.560] their strength and power in the same way a lot of sports would periodize
[11:19.560 -> 11:24.480] especially in Olympic sports. If we talk about pre-coronavirus world Alex came
[11:24.480 -> 11:26.520] back from the end of last
[11:26.520 -> 11:31.040] season in January, so he had a little holiday over Christmas, and then you start to develop
[11:31.040 -> 11:36.480] your aerobic base. And the week will look very much like the type of training you're
[11:36.480 -> 11:40.340] trying to develop. So if you're trying to build an aerobic base, then that week will
[11:40.340 -> 11:44.360] have a lot of volume in it. The session that we will do will reflect what we're trying
[11:44.360 -> 11:47.680] to achieve. And as you progress through that training program and we're
[11:47.680 -> 11:51.200] trying to increase the intensities and increases exposure of different heart
[11:51.200 -> 11:56.400] rates and working across anaerobic tempo threshold work into higher intensity
[11:56.400 -> 12:01.320] work as it comes closer to competition time, those weeks will vary quite a lot
[12:01.320 -> 12:08.060] and we run both our athletic development in the sense of cardio alongside concurrently with our strength development so our
[12:08.060 -> 12:12.380] kind of traditional gym based work will run concurrently. So on a typical
[12:12.380 -> 12:16.800] training week in preseason he'll have anything between 8 and 12 training
[12:16.800 -> 12:23.160] sessions depending on media commitments, energy levels, fatigue, motivation etc.
[12:23.160 -> 12:25.880] all of those wonderful things that adds a certain
[12:25.880 -> 12:30.280] dimension to training an individual athlete. Again, I like the flip-flop so if
[12:30.280 -> 12:34.400] we're really trying to get after some aerobic capacity then the majority of
[12:34.400 -> 12:38.360] the sessions in that week will be aerobic capacity based. Obviously again
[12:38.360 -> 12:42.280] down to fatigue and recovery. If we're getting after some strength or we're
[12:42.280 -> 12:47.040] trying to build a little bit of muscle mass like we would do early on in the season with Alex, because he's quite a lean guy,
[12:47.040 -> 12:51.680] so we want to put on a little bit of size, then a lot of that week of training will be based
[12:51.680 -> 12:57.840] around hypertrophy work in the gym and trying to bring about muscle stiffness, muscle fatigue,
[12:57.840 -> 13:02.720] stress factors to bring about that muscle damage that we need for those muscles to regrow and
[13:02.720 -> 13:08.900] develop. So it really varies. So if you looked at a week in first week in January to the first
[13:08.900 -> 13:12.600] week in March that that training will be completely different. You'll have gone
[13:12.600 -> 13:16.260] through quite a journey and actually at the start of March the intensity is
[13:16.260 -> 13:20.020] really high in his training but the volume is really low and you kind of
[13:20.020 -> 13:23.900] have the opposite end of the spectrum in January where it's quite a lot of volume
[13:23.900 -> 13:29.680] but a lot of that work is done at lower intensities and you progress through that 12-week period
[13:29.680 -> 13:35.200] to the point where the week before that first race in Australia in March, very much like
[13:35.200 -> 13:40.480] you would do in Olympic sports, we taper off that last week so that when we arrive in Melbourne
[13:40.480 -> 13:45.160] he's fit, he's fresh, he's ready to go, he has the energy and when we get there we
[13:45.160 -> 13:48.880] do a couple of small sessions just to peak his heart rate again but generally
[13:48.880 -> 13:51.640] he's in a good position by the time we get to Melbourne.
[13:51.640 -> 13:57.640] So then having got to that position in Melbourne for the Australian Grand Prix, obviously that race was cancelled,
[13:57.640 -> 14:00.960] what do you then do? How do you then approach the last couple of months?
[14:00.960 -> 14:07.480] Because we didn't know at the time whether the season would restart at all, let alone when it would restart. How do you keep Alex
[14:07.480 -> 14:09.160] ticking along over the last few months?
[14:09.160 -> 14:12.520] Yeah, absolutely. That's a really interesting question because there's a
[14:12.520 -> 14:17.840] real emotional element to it because not only have had you the physical build-up
[14:17.840 -> 14:22.200] to the second week in March, there's been a technical build-up with all of the
[14:22.200 -> 14:27.720] stuff he's needed to do with the factory, with the engineers. There's the media build up, the anticipation.
[14:27.720 -> 14:30.880] Red Bull are releasing a lot of content about the start of the season.
[14:30.880 -> 14:32.320] F1 are releasing a lot of content.
[14:32.320 -> 14:39.040] So there's a real anticipation build up and you'll have done a lot of work with Alex around managing those expectations,
[14:39.040 -> 14:42.000] managing that anticipation, managing the excitement.
[14:42.000 -> 14:48.760] And then we were actually to the point where we were in Red Bull kit Friday morning getting ready to go to the track for FP1 we get
[14:48.760 -> 14:52.600] a phone call don't come to the track and it's within 12 hours we're on a flight
[14:52.600 -> 14:57.120] back to the UK. You've had that 10 week build up mentally and physically to just
[14:57.120 -> 15:01.480] within 12 hours being on a plane back to London and there's an element although
[15:01.480 -> 15:08.840] it might sound dramatic but there's an element of the grieving process there, in that you've had so much of that build-up, anticipation,
[15:08.840 -> 15:12.880] excitement, adrenaline, and for it just to be taken away.
[15:12.880 -> 15:17.280] You know, professional athletes aren't immune to the same emotions that we have, so the
[15:17.280 -> 15:22.480] anxiety and stress that we all felt with the uncertainty of Covid, Alex feels that as well,
[15:22.480 -> 15:23.480] probably more so.
[15:23.480 -> 15:25.760] And especially with his first full season with the team as well.
[15:25.760 -> 15:30.800] Completely. And that in itself brings its own element to the whole scenario.
[15:30.800 -> 15:35.840] The questions that any athlete will ask themselves, they answer themselves by performing.
[15:35.840 -> 15:38.800] So it's, you know, how is the car going to feel this year?
[15:38.800 -> 15:43.360] Will I be able to compete? Etc, etc. All those questions that you ask yourself,
[15:43.360 -> 15:45.440] you answer by being in the car.
[15:45.440 -> 15:46.960] So to have that taken away,
[15:46.960 -> 15:49.000] it kind of extends that uncertainty a little bit.
[15:49.000 -> 15:51.800] So we had a good chat when we got back from Australia.
[15:51.800 -> 15:53.520] We said, let's just give it two weeks
[15:53.520 -> 15:55.240] because fitness is not gonna be an issue
[15:55.240 -> 15:57.400] because the week before, he's in the peak
[15:57.400 -> 16:00.480] of his physical fitness for this year to start.
[16:00.480 -> 16:02.200] So we said, let's just give it a couple of weeks.
[16:02.200 -> 16:04.960] I put some sessions on his training app.
[16:04.960 -> 16:07.400] I was like, pick and choose, do what you feel
[16:07.400 -> 16:09.360] just based on your energy and your mood.
[16:09.360 -> 16:11.320] At that point, it looked like it was gonna be
[16:11.320 -> 16:14.520] an extended period, so we didn't need to chase anything.
[16:14.520 -> 16:16.600] And what I wanted him to do was just get a little bit
[16:16.600 -> 16:18.800] of space and just to process it.
[16:18.800 -> 16:20.560] And we did that together, and he did it
[16:20.560 -> 16:22.560] with his sports psychologist, and we just worked
[16:22.560 -> 16:24.280] through the emotional side of it first.
[16:24.280 -> 16:26.040] I didn't feel like we could move on
[16:26.040 -> 16:28.680] to refocusing on going back to training again
[16:28.680 -> 16:31.480] if his mind and his emotions were still in Australia.
[16:31.480 -> 16:32.960] And there was a transition period
[16:32.960 -> 16:34.080] where it was a bit like, right, okay,
[16:34.080 -> 16:36.120] we do need to get back training now.
[16:36.120 -> 16:38.200] And he was still a bit dealing with the fact
[16:38.200 -> 16:39.520] that that race hadn't happened
[16:39.520 -> 16:41.840] and the season was being suspended.
[16:41.840 -> 16:43.880] But I felt like giving him that little bit of space
[16:43.880 -> 16:45.320] to process actually
[16:45.320 -> 16:49.280] benefited in the long run because when we got back into training then, he was a lot
[16:49.280 -> 16:52.840] more focused than he would have been. You know, you talk about a week when we should
[16:52.840 -> 16:56.560] have been travelling to Bahrain for the second race and to be saying, right, let's get on
[16:56.560 -> 17:00.200] the bike again, your head's just not there. So we just needed a little bit of time, so
[17:00.200 -> 17:05.040] we did. And then we set out a, and it's a real challenge for a coach
[17:05.040 -> 17:07.120] because you've already done a pre-season.
[17:07.120 -> 17:09.220] And I think somebody like Alex
[17:09.220 -> 17:10.880] and some of the boxers that I work with,
[17:10.880 -> 17:13.980] they love training because they know it makes them better,
[17:13.980 -> 17:17.080] but at the same time, they don't train just to train,
[17:17.080 -> 17:18.440] they train to compete.
[17:18.440 -> 17:22.040] So the pre-season is something they really buy into
[17:22.040 -> 17:24.160] or a training camp in boxing.
[17:24.160 -> 17:26.740] But actually what they really wanna to do is race or fight
[17:26.740 -> 17:27.840] because that's why they do it.
[17:27.840 -> 17:29.040] So then the challenge is, well,
[17:29.040 -> 17:31.680] how do I recreate some of the motivation and emotion
[17:31.680 -> 17:34.200] to connect to the training that we're going to do now?
[17:34.200 -> 17:36.640] Because we've just done a pre-season of 11 weeks.
[17:36.640 -> 17:37.960] So it was a challenge for me to try
[17:37.960 -> 17:39.560] and make it a little bit more interesting.
[17:39.560 -> 17:40.840] And I guess you've also got the challenge
[17:40.840 -> 17:42.360] of not being in the same place as him,
[17:42.360 -> 17:47.200] which, I mean, being a trainer is a tactile experience and being next to someone's important, but
[17:47.200 -> 17:51.040] also not having the kit. I mean what sort of setup did Alex have at home?
[17:51.040 -> 17:56.100] Yeah, that's a very good question because I think all coaches and trainers would say
[17:56.100 -> 18:00.720] they feel like they add value by being present and you want to believe that the
[18:00.720 -> 18:04.200] athlete won't do the same level of work if you're not there. So I actually went
[18:04.200 -> 18:07.640] through a bit of a journey myself and thinking, well, what does this mean
[18:07.640 -> 18:14.000] for me if I can do this remotely and we get the same outcomes, if not better?
[18:14.000 -> 18:17.800] But I mean, it was a journey mentally for me as well.
[18:17.800 -> 18:20.200] We managed to get quite a lot of kit at his house.
[18:20.200 -> 18:24.480] So Red Bull were really good in washing down some of the kit at the factory, bringing it
[18:24.480 -> 18:25.200] to his house.
[18:25.200 -> 18:28.640] He's got a nice garden in his house in Milton Keynes,
[18:28.640 -> 18:30.000] so we had enough space.
[18:30.000 -> 18:31.840] He had a turbo trainer in the house.
[18:31.840 -> 18:35.440] And at that time, the restrictions still meant you could go out for an hour's exercise.
[18:35.440 -> 18:38.840] So even if we wanted to run or wanted him to bike outside,
[18:38.840 -> 18:41.040] he could still do that for 60 minutes.
[18:41.040 -> 18:45.580] So it actually didn't cause a huge amount of restriction to what we would
[18:45.580 -> 18:51.180] have wanted to do. And again, it was a slightly different approach and slightly different
[18:51.180 -> 18:57.520] scenario. So that brought a freshness to it. So we weren't going to the gym, we weren't
[18:57.520 -> 19:01.800] getting on the bike in Monaco, we weren't cycling the same paths that we would have
[19:01.800 -> 19:07.960] cycled. So there was already a little bit of freshness just by the fact that we were in a different space,
[19:07.960 -> 19:10.120] doing slightly different training,
[19:10.120 -> 19:12.600] and it coincided with some really good weather.
[19:12.600 -> 19:14.840] So it felt like you could get out
[19:14.840 -> 19:17.240] and get some quality training in.
[19:17.240 -> 19:20.760] And he has four siblings, four younger siblings,
[19:20.760 -> 19:23.240] so there's always a good energy around his house,
[19:23.240 -> 19:25.160] so there's always a good atmosphere.
[19:25.160 -> 19:26.760] And some of the early sessions,
[19:26.760 -> 19:28.280] he was getting his sisters involved
[19:28.280 -> 19:29.580] and getting his little brother involved.
[19:29.580 -> 19:32.880] So even though the dynamic had shifted
[19:32.880 -> 19:34.320] and the environment had shifted,
[19:34.320 -> 19:35.860] just by the fact that it was different,
[19:35.860 -> 19:38.320] probably brought a little bit of a new energy to it.
[19:38.320 -> 19:40.800] Did you find that changed over the course of lockdown?
[19:40.800 -> 19:44.240] I found that exactly that, my training at home,
[19:44.240 -> 19:45.200] I turned my living room
[19:45.200 -> 19:50.400] into a gym and it was exciting for the first few weeks and then that definitely tailed
[19:50.400 -> 19:56.720] off and I definitely noticed my interest sort of waned after maybe sort of eight, nine weeks.
[19:56.720 -> 19:58.560] Did you find the same sort of thing with Alex?
[19:58.560 -> 20:04.080] We varied it enough that at least the sessions were different stiffens and that point that
[20:04.080 -> 20:07.840] you're describing probably came at the point where the restrictions here
[20:07.840 -> 20:10.000] started to loosen up enough that I could get
[20:10.000 -> 20:12.120] to Milton Keynes and start working with them.
[20:12.120 -> 20:14.800] And that again brings a different energy to the session.
[20:14.800 -> 20:17.440] And when I got with them, I was like, right,
[20:17.440 -> 20:18.880] this is a really good opportunity
[20:18.880 -> 20:20.880] to just get a really solid aerobic base in
[20:20.880 -> 20:22.720] because we need to train outside.
[20:22.720 -> 20:24.040] The weather is incredible.
[20:24.040 -> 20:28.880] We've got some decent bikes up there. So we would just get out on the bike and do 90 minutes, two hours
[20:28.880 -> 20:33.980] of biking around Milton Keynes. And actually, the area around Milton Keynes is beautiful.
[20:33.980 -> 20:38.320] So we went up to Woburn, we did a lot of biking along the canal. And there were sessions that
[20:38.320 -> 20:43.360] we did where we'd just pull out a phone and go, let's just have a cycle around these roads.
[20:43.360 -> 20:48.360] And we found some really good routes on places that Alex had never been before even though
[20:48.360 -> 20:53.680] they were five, six, ten miles from his house and again you put some sunshine on
[20:53.680 -> 20:58.480] you could be anywhere. The countryside gave us the space to be able to get out
[20:58.480 -> 21:03.120] and change the environment, change his headspace. So I think that transition of
[21:03.120 -> 21:05.460] me being able to get to him came at a
[21:05.460 -> 21:09.700] good time to make it feel like it was a little bit fresher and at that point as
[21:09.700 -> 21:14.280] well his gym-based stuff had started to get towards the max strength end of the
[21:14.280 -> 21:18.420] spectrum so he needed somebody there to help support him with the lifting side
[21:18.420 -> 21:22.420] of things. So it actually coincided really nicely and I would say we got a
[21:22.420 -> 21:25.400] really solid 11-12 week block in that
[21:25.400 -> 21:29.880] we wouldn't have had before. So there's been a lot of positives about it as well, not just
[21:29.880 -> 21:34.080] obviously the uncertainty and the frustration around not being able to race, he's taken
[21:34.080 -> 21:38.080] his fitness level and his physical condition to another level that he's never been at before.
[21:38.080 -> 21:40.200] It's really interesting what you're saying there about the mental side of that though,
[21:40.200 -> 21:43.320] I hadn't really considered it. How is that looking at the moment? I guess there's a huge
[21:43.320 -> 21:47.920] amount of excitement within the team at the moment as we now get ready for the new start of the season.
[21:47.920 -> 21:52.880] Good, he's getting there. The more contact he has with his engineers and the factory base,
[21:52.880 -> 21:57.760] the more it starts to feel real. Therefore, the more he starts to switch into the racing side of
[21:57.760 -> 22:02.400] it. And he was competing through the eSports virtual series as well, which gave him that
[22:02.400 -> 22:08.680] sense of competition. And especially with Charles and George competing, and Lando as well which gave him that sense of competition and especially with Charles and George competing and Lando as well there's that group of
[22:08.680 -> 22:12.080] kind of young guns that are really friendly but also have a real
[22:12.080 -> 22:16.280] competitive edge so even though it's eSports it gave him a little taste of
[22:16.280 -> 22:20.840] what that competition would feel like. So he's good he's been building through it
[22:20.840 -> 22:30.560] mentally. Anybody who knows Alex wouldn't blame me for saying he's somebody who likes the normal life, who doesn't need a lot of attention,
[22:30.560 -> 22:35.600] doesn't get a lot from being in front of a camera. So actually the space that he's
[22:35.600 -> 22:39.040] been able to get throughout this lockdown has been really good for him
[22:39.040 -> 22:43.120] mentally and the energy that that has saved him he's been able to apply in
[22:43.120 -> 22:45.120] other places. So the conditions that coronavirus has saved him he's been able to apply in other places so the conditions that
[22:45.120 -> 22:50.640] coronavirus has created has been really beneficial for him so i would say you know from a mental
[22:50.640 -> 22:55.200] point of view he's had he probably had more space than he's ever had before since his profile within
[22:55.200 -> 23:00.720] motorsport had started to rise so it's given him the space to grow and develop that and it's about
[23:00.720 -> 23:07.280] now carrying that same level of calm into the race environment. I mean the race day is going to be a very different experience isn't it?
[23:07.280 -> 23:11.600] We've already seen this with the football and some other sports taking place around the world.
[23:11.600 -> 23:16.720] It's obviously it's sport but it's different and for the players and for the coaches and for the
[23:16.720 -> 23:22.480] teams around those sports that are already taking place there's a whole another layer of things to
[23:22.480 -> 23:24.080] think about and to take care of.
[23:24.080 -> 23:30.320] Yeah and I think what Alex is very good at is trusting the people around him to deal
[23:30.320 -> 23:34.840] with the things that he doesn't need to think about. So when we talk about our preparation
[23:34.840 -> 23:39.640] for race weekends, anything that brings anxiety is normally something that we can't control
[23:39.640 -> 23:47.240] or something that there is an unknown element to it. And what we've done from the start is minimize the amount of controllables
[23:47.240 -> 23:50.140] and maximize our control over them,
[23:50.140 -> 23:52.040] putting procedures in place so that
[23:52.040 -> 23:53.780] anything that we do is automatic.
[23:53.780 -> 23:56.520] So our actual approach to a race weekend
[23:56.520 -> 23:59.600] won't change in respect of his sleep patterns,
[23:59.600 -> 24:03.240] his nutrition, how he prepares for a race,
[24:03.240 -> 24:06.880] a setting, sorry, a race session. So the half an hour
[24:06.880 -> 24:11.280] before a race session, we will do exactly as we have done for the last year and a half.
[24:11.280 -> 24:15.960] So we'll try and maintain as much consistency and continuity from previous events. Obviously,
[24:15.960 -> 24:21.600] there's going to be procedures in place around social distancing and the physical contact
[24:21.600 -> 24:25.840] he can have with his team members and the amount of time he can spend in the garage
[24:25.840 -> 24:27.760] and how the engineer's office will look like.
[24:27.760 -> 24:30.400] But I think the majority of what he needs to get
[24:30.400 -> 24:32.640] from his engineer is from an information
[24:32.640 -> 24:35.360] and technical perspective, he'll still be able to get,
[24:35.360 -> 24:38.000] he'll still be able to prepare, like I said,
[24:38.000 -> 24:41.760] from a sleep, nutrition, physical preparation perspective
[24:41.760 -> 24:43.160] in the same way he would have done
[24:43.160 -> 24:47.280] for all of those other races. And then it's my job and the job of the people around them
[24:47.280 -> 24:52.680] within Red Bull to any of the other knives to protect him from that and to
[24:52.680 -> 24:57.560] put procedures around him in place. That means that he has to think about it as
[24:57.560 -> 25:00.920] little as possible. Just thinking about the way that you normally train with
[25:00.920 -> 25:04.760] Alex, I saw a video of you guys training a few years ago I think where you had
[25:04.760 -> 25:07.440] some resistance bands attached to his head
[25:07.440 -> 25:10.640] and you were stood about sort of 10 meters away from him and you were sort
[25:10.640 -> 25:14.640] of almost like playing him like a like a puppet. Can you tell us a little about
[25:14.640 -> 25:19.000] some of the rather unique forms of training that maybe you have to
[25:19.000 -> 25:21.520] do with a Formula One driver compared to a boxer or a footballer?
[25:21.520 -> 25:29.000] Yeah absolutely so I mean my background I spent two years at Arsenal as a physio and then boxing has always been a
[25:29.000 -> 25:32.840] passion of mine and now I work with Alex and two boxers and let's just say the
[25:32.840 -> 25:36.680] level of physical investment from a boxer and a Formula One driver is
[25:36.680 -> 25:41.240] significantly higher than most professional footballers. But yeah like you
[25:41.240 -> 25:45.320] mentioned the neck stuff is something that's really unique to motorsport.
[25:45.320 -> 25:47.860] It's obviously important in boxing, but not to the same extent.
[25:47.860 -> 25:52.660] So if you look at the neck of a motorsport driver, a Formula One driver, the head and
[25:52.660 -> 25:57.220] helmet can be anything between 6.5-7 kgs, depending on the size of the head.
[25:57.220 -> 26:02.540] Alex will admit, his head is probably bigger than most people's physically.
[26:02.540 -> 26:06.480] So if you take a 5 or 6 G corner that can be anything up to 40
[26:06.480 -> 26:11.880] kgs of G-force and the thing with G-force is it's multi-directional so
[26:11.880 -> 26:15.680] it's not just in one specific point in the head. So that's what we're really
[26:15.680 -> 26:20.080] training for and that would 40 kgs probably quite close to being the max
[26:20.080 -> 26:24.920] load. So if you take a corner like Eau Rouge at Spa which is like a 4 G corner or if
[26:24.920 -> 26:26.920] you even take that sequence
[26:26.920 -> 26:29.440] through Magus and Beckett's at Silverstone,
[26:29.440 -> 26:32.320] you know, you've got a 3G corner, a 5G corner,
[26:32.320 -> 26:35.600] a 5G corner, and there are multiple changes in direction.
[26:35.600 -> 26:36.440] Yeah.
[26:36.440 -> 26:37.920] So through that sequence alone,
[26:37.920 -> 26:41.760] one sequence is probably about 100 to 120 kgs
[26:41.760 -> 26:43.800] on the neck in multiple directions.
[26:43.800 -> 26:48.160] But at any one specific point, the max is probably about 40 kgs.
[26:48.160 -> 26:51.920] So the two things we do with his neck are we try and build up his isometric and
[26:51.920 -> 26:54.560] his concentric strength to the maximum that he'll have to
[26:54.560 -> 26:59.600] tolerate. So we'll work up to 40 kgs and it's really simple as a really
[26:59.600 -> 27:03.360] good solid harness, a chain, I've got a digital scales, I've
[27:03.360 -> 27:06.560] got a handle, we'll get him in driving position
[27:06.560 -> 27:09.240] and I'll build up to 40 kgs of pressure.
[27:09.240 -> 27:13.040] Now, we'll build up maximum on his max strength profile
[27:13.040 -> 27:15.880] up to about 10 seconds at 40 kgs,
[27:15.880 -> 27:18.960] left and right and then extension 45 kgs.
[27:18.960 -> 27:21.580] Now, no corner will last 10 seconds,
[27:21.580 -> 27:24.100] but you wanna just give a little bit of a buffer room.
[27:24.100 -> 27:28.600] What you can't really recreate is the frequency of those corners within a race
[27:28.600 -> 27:34.200] because if you take Silverstone's 52-54 lap race, how can you in one session
[27:34.200 -> 27:38.080] recreate that level? But what you have to remember is not all of the corners are
[27:38.080 -> 27:43.120] max and actually the majority of corners are between pine 5 and 3G which is a
[27:43.120 -> 27:46.200] real submaximal level. So if you work on his max strength,
[27:46.200 -> 27:48.680] you get that up to what he has to tolerate
[27:48.680 -> 27:49.760] at the highest level.
[27:49.760 -> 27:52.480] And then we work on his submaximal and his fatigue profile.
[27:52.480 -> 27:56.720] And that will be anything between 40 and 75% of those loads,
[27:56.720 -> 27:59.520] but for longer durations, bigger frequency.
[27:59.520 -> 28:02.860] So we use cable stacks, we use the chain and harness,
[28:02.860 -> 28:04.800] but we also use, like you said, bungee cords,
[28:04.800 -> 28:07.080] because it's not always predictable.
[28:07.080 -> 28:10.200] So we want to add in an element of perturbation to it.
[28:10.200 -> 28:13.720] So getting into plank position, isolating his neck,
[28:13.720 -> 28:15.440] getting bungee cords on,
[28:15.440 -> 28:19.200] getting about 15, 20, 25 kgs of pressure
[28:19.200 -> 28:21.760] and adding perturbation and changing the direction
[28:21.760 -> 28:24.680] of that load will in some way try and recreate
[28:24.680 -> 28:28.440] that multi-directional force that you get through g-force.
[28:28.440 -> 28:31.080] But also, a little bit of the unpredictability
[28:31.080 -> 28:32.660] that you will get by being in a car,
[28:32.660 -> 28:35.920] because not every corner is sitting perfectly
[28:35.920 -> 28:38.740] in driver position, tilt the head into g-force,
[28:38.740 -> 28:39.780] back to the center.
[28:39.780 -> 28:41.180] So you want to try and add a little bit
[28:41.180 -> 28:44.020] of an element of unpredictability to it.
[28:44.020 -> 28:45.240] So we'll use bungees a lot.
[28:45.240 -> 28:47.400] Like I said, we'll use cable stack, we'll use chains,
[28:47.400 -> 28:50.000] and we'll do a lot of body plank stuff with his neck.
[28:50.000 -> 28:52.640] So box to box, head resting on one box,
[28:52.640 -> 28:54.000] and then his feet on the other.
[28:54.000 -> 28:56.840] And that's for time, so body weight planks,
[28:56.840 -> 28:58.900] which is pretty impressive.
[28:58.900 -> 29:02.160] If he, yeah, if he, I can just about do
[29:02.160 -> 29:09.080] side flexion plank on my knee, knee to head on box, and he's full body, ankle to neck.
[29:09.080 -> 29:11.000] I mean, some of those sort of calisthenics positions,
[29:11.000 -> 29:12.920] the strength involved in that is ridiculous, isn't it?
[29:12.920 -> 29:14.760] I mean, sometimes it looks pretty easy,
[29:14.760 -> 29:16.680] but if you try to do something like that,
[29:16.680 -> 29:18.360] you will know very quickly how hard it is.
[29:18.360 -> 29:20.440] Completely, and then you try and start
[29:20.440 -> 29:22.080] to add some external loads.
[29:22.080 -> 29:24.720] So again, if you're doing some ISO work
[29:24.720 -> 29:26.600] or concentric work in seated,
[29:26.600 -> 29:30.200] getting to hold a 10 kg disc or a 13 kg disc
[29:30.200 -> 29:33.400] as if it was a wheel and start making turns with it,
[29:33.400 -> 29:35.740] catching a med ball to the side.
[29:35.740 -> 29:39.560] So anything that will change the force across his neck
[29:39.560 -> 29:40.960] by altering his trunk position,
[29:40.960 -> 29:42.800] which is kind of what you get in the car
[29:42.800 -> 29:44.760] through some of those corners.
[29:44.760 -> 29:47.000] So you can make it quite interesting.
[29:47.000 -> 29:49.560] There is an element of repetition, there just has to be.
[29:49.560 -> 29:51.920] But it's like any sport, as much as you try
[29:51.920 -> 29:54.320] and condition his neck, the best conditioning comes
[29:54.320 -> 29:55.160] from being in the car.
[29:55.160 -> 29:56.820] I was gonna say, I guess the driving itself
[29:56.820 -> 29:59.080] then turns into a form of exercise as well, doesn't it?
[29:59.080 -> 30:02.040] Tell us a little about reaction speeds as well,
[30:02.040 -> 30:04.600] because that's clearly really important for a driver.
[30:04.600 -> 30:08.160] How can you help him keep those up at a high level?
[30:08.160 -> 30:11.760] There's a few different things that we do. One is the reaction speed but also the
[30:11.760 -> 30:15.760] cognitive processing while you're reacting quickly. So it's okay to react
[30:15.760 -> 30:20.240] quickly but he has to react with precision and there are two very very
[30:20.240 -> 30:25.600] different things. So we have it's called the BlazePod system, which are a light system.
[30:26.320 -> 30:32.400] You'll see boxers use them, but they're tap on, tap off lights. And you can vary the sessions
[30:32.400 -> 30:38.240] quite significantly. So we'll work on speed to light. You can add in different colors,
[30:38.240 -> 30:50.300] so you can use distracting colors so that he has to not only react quickly but process that information while he reacts. We can add in a cognitive element so I have presentations on my laptop so
[30:50.300 -> 30:54.760] you set the blaze pods up around the laptop, different color slides, different
[30:54.760 -> 30:59.260] color words, different color lights. He either has to match the word to the
[30:59.260 -> 31:03.580] light or the color of the word to light or the color of the screen to light. So
[31:03.580 -> 31:07.400] you're just trying to add in a cognitive element of distraction to it.
[31:07.400 -> 31:12.400] We use tennis ball work, so unseen tennis balls reacting to colors,
[31:12.400 -> 31:14.800] catching with different hands based on the color,
[31:14.800 -> 31:19.760] swapping the interpretation of the colors so that he has to process before he catches the ball.
[31:19.760 -> 31:22.560] And we have these glasses, which are called synaptic glasses,
[31:22.560 -> 31:24.640] and it looks like you're in the Matrix movie,
[31:24.640 -> 31:27.720] but you can alter the flashing on and off of the
[31:27.720 -> 31:32.760] lens. So when we process visual information we process them as pictures
[31:32.760 -> 31:36.160] and what our mind does is creates a movie from those pictures. The more
[31:36.160 -> 31:41.640] pictures your mind gets the easier it is to process. So these glasses flash on and
[31:41.640 -> 31:47.800] off so like a strobe light basically. So they take out elements of information for your eyes.
[31:47.800 -> 31:49.720] And what you do is you start to learn
[31:49.720 -> 31:52.240] to process information more efficiently
[31:52.240 -> 31:53.960] by having less of them.
[31:53.960 -> 31:55.980] So all of those tasks that we'll do,
[31:55.980 -> 31:58.160] we'll start to disrupt his vision
[31:58.160 -> 32:00.120] so that his eyes and his brain will learn
[32:00.120 -> 32:02.120] to process that visual information
[32:02.120 -> 32:04.960] more efficiently and quicker based on less information.
[32:04.960 -> 32:05.680] So all of
[32:05.680 -> 32:10.800] those tasks that we we talked about will start adding the glasses in to add an element of
[32:10.800 -> 32:16.480] difficulty to it. You can also black out one eye so we'll work on one eye specifically and then
[32:16.480 -> 32:21.440] we'll swap to the other side. So you're working very much on the reaction speed, the cognitive
[32:21.440 -> 32:28.680] processing and his peripheral vision as well. So the ceiling of that is around your own imagination. There's times I'll come with
[32:28.680 -> 32:32.720] him with an exercise and he'll be like, what are we doing? Like this is nuts. And
[32:32.720 -> 32:35.960] it's just, let's just give it a go. It's just something that came up where it
[32:35.960 -> 32:39.000] might work, it might not work. If it works we leave it in, if it doesn't work then
[32:39.000 -> 32:43.720] we change it. The best is when we're in a public gym and we get the glasses out
[32:43.720 -> 32:49.080] and we get the pods out and you just get people looking at them going, what the hell is this kid doing?
[32:49.080 -> 32:50.680] It makes it interesting for him as well.
[32:50.680 -> 32:56.000] As much as you can want to get the same level of work done, you need to make it intuitive
[32:56.000 -> 32:57.880] and also interesting for him to do.
[32:57.880 -> 33:02.240] It's like there's a famous phrase, you know, how do you make a meat and broccoli on this
[33:02.240 -> 33:03.240] plate?
[33:03.240 -> 33:06.200] You know, this work he needs to do, but if it's repetitive and boring,
[33:06.200 -> 33:09.480] then his intention and his application to it will reduce.
[33:09.480 -> 33:12.200] So by changing it up and even just making it
[33:12.200 -> 33:14.680] a little bit fun, it gets him involved
[33:14.680 -> 33:17.040] and gets him interacting with it a little bit better.
[33:17.040 -> 33:19.360] We also, you know, we play badminton
[33:19.360 -> 33:22.640] and we play squash and we play tennis.
[33:22.640 -> 33:25.000] Yeah, we do anything that is sport specific,
[33:25.000 -> 33:27.720] but also brings about some of the same agility
[33:27.720 -> 33:30.000] and reaction and hand-eye coordination skills
[33:30.000 -> 33:31.800] that we think we might need in the car.
[33:31.800 -> 33:33.360] Patrick, I could chat about this stuff all day.
[33:33.360 -> 33:34.440] This has been fascinating.
[33:34.440 -> 33:35.800] Thanks so much for your time.
[33:35.800 -> 33:36.840] No worries.
[33:36.840 -> 33:37.680] Glad to talk.
[33:37.680 -> 33:38.500] So this is it.
[33:38.500 -> 33:41.880] The 2020 season starts in Austria this weekend.
[33:41.880 -> 33:44.560] Make sure you keep across all the team's social channels
[33:44.560 -> 33:45.040] and of course, RedBullRacing you keep across all the team's social channels and of course
[33:45.040 -> 33:50.480] redbullracing.com for all the latest. We leave you with an exclusive track from Red Bull Records
[33:50.480 -> 33:54.880] that will be playing loud in the garage across the weekend. This is Daily Chiefers and Norman
[33:54.880 -> 34:00.640] Perry with No Flex. We'll be back soon with more action from the track, the paddock and the factory.
[34:00.640 -> 34:28.160] Until then, take care. They f*** with me, tell me that I'm blessed Do this for me, not for no one else, not for
[34:28.160 -> 34:33.400] no one else, yeah And they been mad, now lil' lil' I should
[34:33.400 -> 34:38.320] come through with a white girl in a yellow jump, cause I kill bills, uh
[34:38.320 -> 34:41.640] Cause I pop tags, I peel seals, I pop one and get real real
[34:41.640 -> 34:47.400] Got all these hoes in they feels, yeah, yeah I don't give one if you like me, neglect it really excites me
[34:47.400 -> 34:50.000] I drop a two it ignites me, say it to my face
[34:50.000 -> 34:52.400] Yeah I'm also lame, there's no respect if you type me
[34:52.400 -> 34:56.000] Girl you roll a J but can't make a play, sorry I can't make you wifey
[34:56.000 -> 34:59.400] Come get the wave, that's any day, but that's more for me than you might think
[34:59.400 -> 35:02.200] I gotta stay in the sun, I tried to tell em to chill
[35:02.200 -> 35:04.600] But still, they wanna mob and to function
[35:04.600 -> 35:06.000] Man they don't put up with nothin'
[35:05.200 -> 35:07.800] They always did us the worst way
[35:06.800 -> 35:09.600] So now I ain't trippin' if one of us run up
[35:08.400 -> 35:11.400] Cause it wasn't love in the first place
[35:10.800 -> 35:15.000] You know how it is, we the ones right now
[35:14.200 -> 35:18.600] You know how it get when the sun go down
[35:17.600 -> 35:21.800] You know how it is, we the ones right now
[35:23.200 -> 35:30.000] I drive tight, no flex You see that sun on me, I'm shinin', yeah
[35:30.000 -> 35:37.000] I drip, I drip, me down in VVS You with those shits, you see I'm blindin', yeah
[35:37.000 -> 35:46.000] I tried to tell ya time and time again Where would I be if I never left? They f*** with me, tell me that I'm blessed
[35:46.000 -> 35:49.000] Do this for me, not for no one else
[35:49.000 -> 35:52.000] Not for no one else, yeah
[35:52.000 -> 35:55.000] I can't be out here on no line
[35:55.000 -> 35:58.000] 20s, 50s, 100s, that's the language
[35:58.000 -> 36:02.000] Acura, the Beamer, that's the line switch
[36:02.000 -> 36:05.500] They mad that it make sense and I can't change it
[36:05.500 -> 36:08.000] Yeah, yeah I had the ball but you passed it
[36:08.000 -> 36:09.500] Tribute to ya'll never had it
[36:09.500 -> 36:11.500] City be fluent so pass tense
[36:11.500 -> 36:13.000] I'm bout to move, cop everything new
[36:13.000 -> 36:15.000] I don't need none of the baggage
[36:15.000 -> 36:16.500] Damn she know I'm a savage
[36:16.500 -> 36:18.500] I get in the stool, I get in my groove
[36:18.500 -> 36:20.000] Grinding like I never had
[36:20.000 -> 36:21.500] Ya'll play the bat like a ad-lib
[36:21.500 -> 36:23.500] They know it's love, I never front
[36:23.500 -> 36:26.900] Flip on the gang as if We flippin' work like gymnastics
[36:26.900 -> 36:30.220] They pray we sleep in the casket They always did us the worst way
[36:30.220 -> 36:31.920] So now I ain't trippin' if one of us run up
[36:31.920 -> 36:34.280] Cause it wasn't love in the first place
[36:34.280 -> 36:41.120] You know how it is, we the ones right now You know how it get when the sun go down
[36:41.120 -> 36:45.600] You know how it is, we the ones right now
[36:48.200 -> 36:47.800] I drive tight, no flex
[36:51.600 -> 36:51.200] You see that sun on me, I'm shinin', yeah
[36:55.000 -> 36:54.600] I drip, I drip, me down in VVS
[36:58.200 -> 36:58.000] You with those shawty, you see I'm blindin', yeah
[37:01.800 -> 37:01.600] I tried to tell ya time and time again
[37:05.280 -> 37:12.160] Where would I be if I never left? They f*** with me, tell me that I'm blessed Do this for me, not for no one else
[37:12.160 -> 37:14.160] Not for no one else
[37:14.160 -> 37:22.080] You know how it is, we the ones right now You know how it get when the sun go down
[37:22.080 -> 37:25.600] You know how it is, we the ones right now You know how it is, we the ones right now
[37:25.600 -> 37:28.320] You know how it is, baby, yeah
[37:36.630 -> 37:37.470] Thank you.