Train like an F1 World Champion
MH speaks to Jenson Button¡¯s personal trainer
Jenson Button
Mike Collier, pictured right, is the man Jenson Button relies on to help him reach peak performance for the track. An expert in human performance, Mike provides personal training and physiotherapy sessions for Jenson and the McLaren team, and advises on fitness, injury prevention, nutrition and some of the psychological aspects of elite performance.
MH spoke to Mike shortly before the European GP to learn more about the F1 World Champion's regime.
How much time do you spend with Jenson during the season?
I spend around 200 days each year with him. The longest I'll spend with him is around five weeks, when we're on one of the "flyaways" in Australia and Asia.
What kind of toll does the travelling between races and McLaren HQ take on him?
We monitor the effect of time zones on Jenson closely. The body adapts to time zone difference by about an hour a day. In Montreal, for example, there's a five hour difference, so he adjusts his sleeping pattern four or five days in advance of going out there. Heart rate is a very effective way of monitoring stress, so we check it regularly to ensure he is properly rested and recovered. At the moment Jenson is based in Monaco, but he's considering a move to Guernsey to reduce travel time to the McLaren factory in Woking.
What kind of exercises does Jenson use to prepare himself for F1?
From December, we start preparing for the season, which begins in March. We will spend two to three weeks in Lanzarote concentrating on cardiovascular and strength training. We aim to increase his body-weight during that period to develop strength, and then nearer the start of the season we reduce it again with more CV work. Body-weight has a big influence on the weight of a car – we don¡¯t want it shifting any more weight around the circuit than it has to.
How important is strength work for an F1 driver?
The braking power of an F1 car is much more impressive than its acceleration – it can go from 170mph to nothing in two seconds – and dealing with this force requires a lot of strength.
What kind of injuries is an F1 driver prone to?
The neck is a focal point as it¡¯s exposed outside of the cockpit. If the driver pulls 3g in a corner, this puts three times the weight of their head onto their neck, causing considerable strain. During the season the best way to build neck strength and prevent injury is actually being in the car, and in the off-season we do manual resistance exercises with a towel to replicate the cockpit experience.
Another problem area is the groin. The drivers are constantly hitting the brakes so the hip flexors can become quite tight and uncomfortable. To help this, Jenson spends a lot of time on a bike, and he also runs and swims.
Jenson has done several triathlons with you. Did you inspire his interest in them?
No – when I first started working with him I could barely swim! In 2007 he told me we had entered a triathlon with a 1500m swim in the Thames. I was literally thrown in the deep end with him, but I enjoy doing it and can see the benefits, so I encourage it. Now he has ex-GB triathletes to facilitate his training.
Do you see his competitive side come out during triathlons?
Yes, everything is a competition with him. When I first started with him, training had to be flat-out 100% at all times. This presents problems in terms of injury risk, and also that it fails to improve low-level base endurance. At the start of a race, Jenson¡¯s heart rate will spike at around 170bpm, but this settles down to around 130bpm for the next 90 minutes. Cardiovascular endurance is useful to get Jenson through the duration of the race, and now we concentrate less on maximum heart rate work, he has less injuries.
Is there anything Jenson doesn¡¯t like about his training?
To be honest, he doesn¡¯t really like the gym-based work, as he prefers to be outdoors. Hence triathlons work well for him, and training for them is his main catalyst for getting fit. Fortunately, it has plenty of benefits for being in the car.
In what way do you help with his psychological performance?
Psychological status is the biggest thing that can change from race to race, as the previous result will hugely affect the driver¡¯s confidence. We use psychological mood profiles to monitor and see how Jenson is feeling. We¡¯ll show him particular words that he has to circle and rate out of five, which can indicate whether his mood status has altered. If there¡¯s too much PR work, not enough rest and recovery or something else in his life that requires a psychological intervention, we should be able to detect it.
Jenson Button is the new ambassador for the UK¡¯s number one shampoo brand head&shoulders.
Interview by MH's Ryan Bailey
http://www.menshealth.co.uk/living/men/train-like-an-f1-world-champion-545558
MH interview: Jenson Button
The Formula 1 World Champion answers our questions
Taking a brief break from his hectic schedule of training, travelling, testing and sponsorship obligations, Formula 1 World Champion Jenson Button spoke to MH about his career, his routine and his diet. Here¡¯s what the Frome Flyer had to say¡¦
When did your love affair with motorsport begin?
From as early as I can remember. My dad was a rally cross driver so I was exposed to racing from a young age. When I was eight years old my dad bought me a go-kart for Christmas. It was an amazing present and hopefully he now feels it was money well spent!
How many hours a week do you spend training, and what does your training consist of?
I¡¯ll train every day I¡¯m not working and don¡¯t have other commitments – such as PR days. Time permitting, I¡¯ll aim to do about 110km on the bike if I¡¯m in Monaco and if I¡¯m in a hotel I¡¯ll look to use their pool and do about 2-3km, as well as some light weights. I have to monitor my weight carefully so it¡¯s important I don¡¯t bulk up using heavier weights.
What is your diet like?
I¡¯ve learnt to eat healthily over the years and have got a good balanced diet. At the same time it¡¯s important to treat yourself every now and again – and that will depend on my schedule and whether I am training or at a race weekend. I used to have a glass of red wine with dinner the night before a race to help me sleep, but I¡¯ve been told that actually it¡¯s not a good thing to do in terms of the quality of sleep you get.
Who are your heroes and why?
Lance Armstrong is definitely someone I admire. I¡¯m a big cycling fan anyway, and will watch as much of the Tour de France as I can. I also do some of the same training routes he does in Monaco, which are pretty tough! I just think he¡¯s faced so much and to come back from all that and still compete and win at the highest level is an incredible achievement.
What is your proudest achievement to date?
It¡¯s got to be winning the world championship, as this was my lifelong ambition. It¡¯s something I¡¯ve worked towards since I first started in karts 22 years ago and to work so hard at something and then finally achieve it is a special feeling.
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