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Garage Heroes (In Training)

Garage Heroes (In Training)

Learning as we go. Come along with us and Enjoy the Ride!

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Bill Fischer

GHIT: Physical Fitness for Faster and Safer Racing

Trey Shannon

Special Guest Trey Shannon of Podium Performance Fitness

Racing is both physically and mentally challenging, even at the beginner and intermediate levels.  For this week’s episode, we were very proud to have Trey Shannon of Podium Performance Fitness as a guest.  Trey is located near Charlotte NC and is helping many high level drivers and teams with their off track preparation both physically and mentally.  The discussion will go over many areas that you can focus on and improve not only your best lap time, but also improve your consistency over many laps.  The degradation due to fatigue can lead to not only slower laps, but also the demands can lead to loss of focus and increase the likelihood of driver errors and potential damage to the car and driver(s).  

During this episode we discuss:

  1. Physical preparation
    1. Anaerobic and Aerobics
  2. Mental Preparation and acuity
  3. Cardiovascular fitness
    1. Diaphragm vs chest/shoulder breathing
  4. Breathing exercises and breathe control
  5. On track relaxation strategies and techniques
  6. Neck, Shoulders, Hands and Core Stability
  7. Eye exercises and hand eye coordination
  8. Sleep
  9. Diet and Nutrition, especially on race day and race weekend
  10. Hydration
  11. Off season preparation, Pre-race, at the race, during the race, and post-race options
  12. Training periodization and improving well rounded fitness for all aspects of life
  13. Cramping and cramp prevention
  14. Heat and Cold management strategies
  15. Outdoor training ideas and options
  16. Improving proprioception and other driver feel capabilities during the race
  17. Pre-race warmup techniques to get you in the zone in the first few seconds behind the wheel
  18. Cognitive ability degradation with fatigue is easily quantifiable and very significant

This is critical when you are looking to compete in an endurance type of racing where the ability to be at or near your fastest consistently could dramatically improve your overall performance by many TEN’s (10’s) of seconds, not just the usual TENTHs (0.1’s) everyone pursues.  It not only affects your overall speed, but the quality of the decisions and skills on the track, especially over time. 

If you are interested in improving in this area of your driving, please feel free to contact Trey at: 

Podium Performance Fitness

Podium Performance Fitness in Cornelius North Carolina (near Charlotte) or on the website at PodiumPerformanceFitness.com and follow them on Instagram and Twitter.

GHIT: Physical Fitness for Faster and Safer Racing

Track Day Food and Drink Prep

GHiT Cookbook for Races
Our team runs best of great food and drink at the track

GHIT 0065: Track Day Food and Drink Preparation

On this weeks (delayed) podcast we go over how to plan and prepare for a race weekend nutritionally.  We will usually have a 3-4 day weekend with 12-40 drivers and crew to feed, so we know what works well for us and what does not.  Track day food really does affect how well the weekend goes and can seriously Impact your drivers and team performance in a significant way. 

Good Food equals good results
Yum is the goal

Some of our top track day food tips include:

  1. Prep before leaving for the track and when to start cooking
  2. Meal planning and prep thoughts and techniques
  3. Some of our best recipes
  4. Hydration, beyond suds
  5. Our typical schedule and communication strategy, also known as divide and conquer and start cooking in bulk the Monday or Tuesday before race weekend.
  6. Crock pots and crock pot liners are your friends (Including the use of Insta-Pot)
  7. What is a Wartburger and why you want one
  8. Storage, utensils, and serving needs
  9. On track/last minute pickups, including ice, water, fruit, etc.
  10. Do not put pickles into the ice tubs, especially if the lid is open/loose
  11. 5 gallon drink coolers filled with ice water and Gatorade or lemonade
  12. Minimize prep and cleanup at the track as much as possible
  13. Clear totes are very helpful for organizing and finding at the track
  14. If possible, have a separate set of things from your normal kitchen during the season to make pre-race packing as easy and quick as possible
  15. Scheduling meals and responsibilities on track day
  16. Snacks, drinks, open platters etc. for in between meal grazing
  17. Advantages of Camp Sharing with other friends and teams, preferably both
  18. Cleaning wipes and other techniques to deal with potentially limited water supplies at some track infields and pit areas
  19. Favorite gadgets and prep tools
  20. Smokers, Crock Pots, Sous Vide, Turkey Fryers, etc.
  21. Favorite meals and meals that are difficult/require “too much” prep for at track preparation
  22. Other food and drink related thoughts
  23. Variety of the menu from race to race is also something to consider

We will be producing many of the best recipes we use on our website shortly after this episode (once Bill finished prepping the 6 cars we need to end our season)

No Chef needed
No chef needed

We end with a much anticipated (by Bill) Hella Sweet or But Terrible that went over like a Led Balloon. 

Please let us know if you or your team have any suggestions and recipes if possible and we can share them with everyone with either an email to [email protected] or even better within a 5 star review from wherever you downloaded our podcast. 

GHIT 0065: Track Day Food and Drink Preparation

At Home Wheel Alignment with QuickTrick

QuickTrick at the track
QuickTrick being used at the track

GHiT 0064: Wheel Alignment and Measurement with Gil from QuickTrick Alignment

Gil Winingham from QuickTrick Alignment reviews several wheel alignment and measurement techniques that can be used at home and at the track by almost everyone.  Having a minor change to the alignment can lead to very significant effects, increasing speed, decreasing lap times, and easier/safer driving and handling.

QuickTrick Alignment
It’s much better to “send it” when aligned

Please contact Gil at:  https://www.quicktrickalignment.com/ 

GHiT 0064: Wheel Alignment and Measurement with Gil from QuickTrick Alignment

Car to Race Car Conversion Priorities

Race Car Dialing In
It is a process to take a “normal” car and dial it into being a race car.

GHIT 0063: Car to Race Car Conversion Priorities

Priority and Sequencing Towards Dialing In Your Car

Our team now has a new race car build about to begin.  Long Roof for Life:  Project Codename:  Godzuki!!!  It is a new to us Honda Civic that we are converting into an endurance race car after this season.  Since we know our “Mr. Honda” we will have backup knowledge to assist us as we go.  Our plan is to build this car as a demonstration project for our listeners.  Do you have any ideas or thoughts, and suggestions on what we should do? If so, please let us know within a podcast review or on our email at [email protected].

On this GHiT Team focused episode this week, we covered what we have been up to in the garage recently.  Lots of HPDE and NHMS race weekend prepping on all counts.  Vicki has been obsessed with car detailing for the past two weeks on her turbo 1999 NB MX-5.  Inside, outside, in the engine bay, adding decals, etc.  Alan avoids the Capri with everything else that could possibly be worked on. Bill is working on the 4 HPDE cars for Watkins Glen. Plus two additional race cars this week (The cheap Boxster is trying its best to avoid remaining cheap).  We also get into the Race Truck brake issue and our path forward; still not sure we have a plan.  Vicki makes her point that we could use an additional team member with mechanical skills, but…. We still do not know how to find our missing skill set.

We cover how to go about converting a streetcar into an endurance racing car and in what sequence. 

Our general priority is to first make sure it is safe by stripping it down and making sure what is structural is sound and repair as needed.  After this, we add in safety features like the roll cage, racing seats, racing harness, and fire suppression systems etc.  Do not forget to address the brakes and braking system with good racing pads and racing fluid. Also, we will likely improved brake rotors and calipers.  Please review our episode #59 with Wendy from Porterfield’s if you would like much more detail in this area.  Tires and brakes are probably the biggest performance bang for the buck improvements you can do.

The next priority we like to follow is to improve our driver skill and the durability of the car towards the abuse it is about to receive.  This would include better grades of the various fluids, better suspensions, oil coolers, radiator improvements, transmission coolers, differential coolers, etc.  Potentially adding a better clutch etc. as they fail during racing.

As far as driver improvements, we really like HPDE events for the type of racing you will be doing, for instance NASA HPDE for road racing, EVO School for Autocross, etc.  Really any type of coaching will usually lead to significant improvement, especially if early in your racing career.  Do not forget to use your daily driving time to help practice and improve several aspects of your driving skills, like heel and toe, hand positioning and movements, and long range vision etc.  At this point you have a good solid foundation and you can work to dial in the car further and continually improve. 

Once solid, we start looking at better clutches, improved drivetrains by adding in an LSD or a Torsen or even a locked/mini spool type etc. and avoid the open differentials where you only drive one of the wheels.  The costs of these improvements tend to be a bit higher than the earlier steps.

Nice/Next level additions to have at some point would include:

  • Telemetry and video analysis to allow you to compare driver styles and performance via the data collected.
  • Engine power increases can be a very expensive path unless you swap out the engine
  • Suspension improvements like lowering the car, improving handling with springs, sway bars, coil overs, etc. Lightening the vehicle.
  • Aero is also another great path to improve performance at a reasonable cost. 
  • Do not forget alignment is a great bang for the buck potential improvement, especially a good alignment and then a racing camber and toe adjustment.

We ended with Vicki’s Tool of the week for use with vinyl decals, stripes etc.:  It is called Knifeless Tape and it allows you to cut any designs and shapes needed into any vinyl to make your desired edge designs.

And finally, Vicki volunteered to list several of our cars for the “we” of our team.  “We” shall see.

Again any questions, suggestions, movie references, and/or car purchases, please contact us at our email at [email protected] and or even better within a podcast review.

GHIT 0063: Car to Race Car Conversion Priorities

Our D23 2019 Review and Impressions

Super D23
Our D23 Review

WOOT 0062: D23 2019: Our Review and Impressions

Another new intro bumper starts off our summary of Disney’s D23 2019 expo with most of the highlights.  We cover most of the announcements and also give our opinion on most and background in many cases if you are not familiar with the different properties.  Also, we highlighted two additions to the Disney park areas.

We cover a wide variety of the recent announcements including:

  • Moon Knight
  • She Hulk
  • Ms. Marvel: Kamala Khan version
  • Black Panther 2:  May 6, 2022, title still TBD
  • The Eternals: November 2020, added Gemma Chan as Sersi (no longer playing Dr Minerva?) and Barry Keoghan and Kit Harrington (as Black Knight)  (Bill makes two feeble joke at Mr. Harrington’s expense, but Bill knows nothing!)(and Benny does not get either)
  • Black Widow:  Footage was shown, not released, yet
  • Star Wars 9: Rise of Skywalker:  Trailer #2 shown, and internet predictions abound
  • Kingsman 3
  • We WooT our WooT episode by talking about The Matrix and Bill’s top movies of all-time list
  • Artemis Fowl
  • Star Wars:  The Mandalorian
  • Raya and the last Dragon: with Awkwafina and Cassie Steel 11/2020
  • Spiderman and His Amazing Friends: on Disney Junior – Animated
  • Lizzie McGuire:  Hillary Duff starring on Disney+ show
  • The Muppets:  Short form TV show on Disney+
  • Obi Wan Kenobi:  Series Disney+ starring Ewan McGregor
  • Star Wars Galactic Cruiser Hotel:  Specifically for Jeffe, announced for Disney World
  • Mulan:  Showed some of the live action footage
  • Frozen 2
  • Avatar:  Logo for revealed
  • Maleficent:  Mistress of Evil:  Poster shown
  • Cruella Deville:  Emma Stone starring as
  • Soul:  Disney Pixar movie
  • Noelle:  Disney+ movie starring Anna Kendrick and Bill Hader
  • Clone Wars:  animated series returning
  • Monsters at Work:  Disney+ TV series
  • Avengers Campus: Announced for Disney Land
  • Tom Holland presented for Disney/Pixar movie Onward, “I love you 3000”, seemed quite sad during talk
  • Spiderman Sony/Disney Talk here
  • Krypton Soapbox Time again
  • Top 5 Most Wasted villain list (attached)

Our open invitation to Kevin Feige remains!  We won’t try for spoilers but would love to review the MCU and his career to date.

WOOT 0062: D23 2019: Our Review and Impressions

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