Two-time IndyCar Series champion and Indianapolis 500 winner Josef Newgarden is sharing his rigorous fitness routine with attendees at the South by Southwest (SXSW) festival in Austin, Texas. Participants are getting an exclusive look into the specialized training that keeps Newgarden in peak condition for the demanding world of IndyCar racing.
Get Race-Ready: Inside Josef Newgarden’s SXSW Workout Sessions
Newgarden, known for his sculpted physique showcased in promotional videos, is leading three workout sessions on March 13 at the F45 gym in the Austin Hilton. These sessions offer a unique opportunity for SXSW badge holders to learn about the fitness demands of IndyCar racing and experience exercises that can be incorporated into any fitness regimen. After each one-hour workout, Newgarden and his trainer, Jeff Richter, are available to answer questions.
The Physical Demands of IndyCar Racing: Why Fitness is Crucial
IndyCar drivers are elite athletes who require a high level of physical fitness to handle the extreme conditions of racing. Here’s why:
- G-Forces: Drivers experience intense G-forces during braking and cornering, making them feel many times heavier than their actual weight. Josef Newgarden has stated that a 200-pound person can feel like they weigh 1,000 pounds during a turn due to G-forces.
- No Power Steering: Unlike Formula 1 and NASCAR, IndyCars lack power steering. This means drivers must exert significant force to steer, with Newgarden estimating around 35 pounds of torque.
- Heat and Dehydration: Cockpit temperatures can reach extreme levels, leading to significant fluid loss through sweat. IndyCar drivers can lose 5-10 pounds of sweat during a race.
- Muscular Endurance: Races can last for several hours, requiring drivers to maintain focus and physical control for extended periods. The longest race they run is the Indianapolis 500, which is about 3 to 3 and a half hours.
The IndyCar Driver’s Workout: Strength, Endurance, and Reaction
IndyCar drivers undergo specialized training programs that focus on building:
- Neck Strength: Crucial for withstanding the G-forces experienced in corners. Exercises target all areas of the neck: side to side, forward, back, and resistance to vibration that simulate race car conditions.
- Core Strength: Essential for stabilizing the body and resisting the forces exerted during high-speed maneuvers. Training emphasizes core areas that handle intense G-forces during turns.
- Shoulder Strength: Necessary for controlling the car without power steering.
- Reaction Time: Vital for responding quickly to changing track conditions and other competitors. Reaction training involves seated exercises using pit lights, enhancing the driver’s ability to react to external stimuli.
- Muscular Endurance: Needed to withstand the physical demands of a long race. Drivers use circuit-style training to increase muscular endurance.
- Cardiovascular fitness: Builds a base for long periods of physical exertion.
Josef Newgarden’s Training Regimen: A Closer Look
Josef Newgarden’s training program is designed to address the specific challenges of IndyCar racing. His routine incorporates specialized tools and a range of exercises including:
- Off-Season Training: Focuses on building muscle and a high cardio base.
- In-Season Training: Shifts to muscular endurance with circuit-style training.
- Plate Raises: Newgarden uses weight plates to simulate the steering forces experienced in a race car.
- CrossFit-style workouts, rowing, and ski erg: These full body workouts help build endurance.
Example Conditioning Circuit
Newgarden shared an example of one of his conditioning circuits designed to maintain peak racing shape:
- Push-Up to Renegade Row
- Kettlebell Swings
- Medicine Ball Slams
- Cleans
Newgarden’s 5,000-Meter Row-and-Clean Workout
- Perform 10 dumbbell clean and presses (Newgarden uses 35-pound weights).
- Row 1,000 meters as fast as possible.
- Repeat the clean/presses, then the 1,000 meters. Keep going until you’ve performed 50 reps and rowed 5,000 meters.
Fueling the Body: Diet and Hydration for Peak Performance
In addition to rigorous training, IndyCar drivers must pay close attention to their diet and hydration.
- Hydration: Drivers need to maintain focus and energy throughout the race, especially with temperatures inside the car reaching up to 140 degrees Fahrenheit. They often consume sports drinks with electrolytes and carbohydrates to stay hydrated.
- Pre-Fueling: Drivers often pre-fuel with meals containing carbs and protein 2-3 hours before the race.
- Electrolyte Loading: Newgarden uses electrolyte loading to ensure he stays hydrated and focused behind the wheel. He also consumes extra sodium because he sweats mostly sodium.
- Nutrition: Newgarden follows an 80% rule: eating healthy most of the time while allowing for occasional treats.
Mental Preparation: The Other Half of the Battle
While physical fitness is critical, mental preparation is equally important for IndyCar drivers. They need to:
- Maintain Focus: Races require intense concentration for extended periods.
- React Quickly: Drivers must make split-second decisions in response to changing conditions.
- Manage Stress: The pressure of competition can be intense, requiring drivers to stay calm and composed.
- Strategy: Drivers must develop and execute race strategies to maximize their chances of success.
