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Garage Heroes (In Training)

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Fitness

2021 Goals and Our 2020 Goal Review

2021 Goals and 2020 Goal review

As the year wraps up, we review how our 2020 racing season went and what goals we would like to do and accomplish in 2021.  Obviously, the year did not go as we had hoped or planned with the COVID pandemic impacting normal life routine. But we did make some significant growth and made the best out of a horrible situation.  Goal making is one thing that is very easy to do, but also very easy to skip. However, we have found it to be very beneficial to our growth as racers as well as is our personal and professional lives.  

On our Dominating with Dawson segment, we go over what it means to be driving at the limit, what is the limit, and how to get closer and closer to the limit safely and effectively. 

We hope you enjoy this episode!

Best regards,

Vicki, Jennifer, Alan, and Bill

Hosts of the Garage Heroes In Training Podcast and

Garage Heroes In Training racing team drivers

Highlights from this episode include:

1)  We start of looking at what our goals were for 2020 and how we did

2)  The next segment covers what we want to accomplish going into 2021. (including items that we would like to improve about our driving and our team.)

3)  We then begin to look at things that went well this year and things we could have done better.

4)  It probably wouldn’t be a podcast without our doing a Good, The Bad, and The Ugly, so we did.

5)  The final step was we tried to grade our year and then determine a few things that would define a successful year for ourselves and the team.

6)  We did forget to go into The Mirror that we added to aid us in getting in better shape for racing, so we added it as a bonus section after the credits.

GHIT 0158: Our 2020 Year in Review and Our 2021 Goals

Out 2020 Goals episode can be found here.

GHIT 0155: Trey Shannon returns to discuss getting in shape during the off season

Podium Performance Fitness

Trey Shannon returns to discuss several options to get in better shape for racing and life that can be done with or without a gym.  We talk through a wide variety of ways to shave pounds off each car you drive by carrying fewer (extra) pounds in the driver seat.  Trey usually works with several pro level drivers and many with professional aspirations.  Podium Performance not only deals with physical preparation, but mental, visual, and many other related areas that can impact your driving performance, especially in long races or races with challenging conditions like heat etc.  If you happen to live in the Charlotte NC area, Trey is local to you and he works out of Podium Performance Fitness at www.podiumperformancefitness.com or 540-815-2737.

We discuss the relative importance of driving perfect lines versus driving with full commitment on our Dominating with Dawson.  This philosophy was brought up to Bill at a recent HPDE last summer and had a dramatic improvement on his lap times at the event.  Maybe Bill was too smooth (for the first time in his life).

We hope you enjoy this episode!

Best regards,

Vicki, Jennifer, Alan, and Bill

Hosts of the Garage Heroes In Training Podcast and Garage Heroes In Training racing team drivers

Highlights from this episode include:

1)  The podcast starts with a reference that won’t make sense unless you listen to the post credits.  Is it worth it to make it all that way?  TBD, but we hope so.

2)  What would a good starting point program look like to get into shape or back into shape.

3)  Trey also offers many suggestions for activities that can be done with body weight only or minimal equipment that you may have at home already.

4)  Leopard crawls:  what Bill usually has to do to get a new race car.

5)  RPPWFB.  Familiar?  Its an oldie, but a goodie around here.

6)  How often to work out and how long can be very dependent on your starting condition, but something is always better than zero.

7)  Remember, getting into better shape does not mean becoming a better circle or more round.

8)  How has exercise and people’s dietary habits been affected by the COVID induced isolation?   Trey also goes into several online options to look for guidance at home, many of which are available for free on YouTube etc.

9)  Trey also goes into the additional intensity that tempo can offer if you have limited weight at home.  Bill dates himself with a Billy Squire reference.  Trey being much cooler (and much younger) makes Flower by Moby reference.  Both are tremendously effective ways to raise your pulse and intensity, even with light or very light weights.

10)  Basic, fundamental diet discussion that leads to portion size control as a great place to start and work from, as well as the benefits of establishing an eating schedule.

11)  Trey expands upon the one key principle that everyone needs to keep in mind, you cannot out work a bad diet, but you can easily out eat any workout program.

12)  Vicki finds that the Noom app is very helpful for her to help control her diet and food consumption.

13)  If you are very interested in the aspects of nutrition and diet, please look to working with a nutritionist to determine your exact needs and perhaps any food allergies etc.  Even Trey’s team works with a nutritionist with several of his clients. 

14)  Why does it always come back to Slurpee’s with Bill?  Trey tolerates it a bit and then they come up with a potential plan for controlling the craving for something while retaining control of your dietary inputs.

15)  How to start with small steps and changes to begin a path towards huge results.  Trey also goes into a planning approach to be ready for next season.

16)  Slurpee substitute smoothie is included below.

17)  Several gift tips for holiday gifts to help get in shape this year.

18)  Vicki looks for tips from Trey on how to ease into a fitness and diet program, while secretly just trying to control Bill.

19)  Hard Hog makes its first appearance in the fitness lexicon.  We shall see if it catches on.  Also, this proves that Vicki doesn’t just make up terms in racing.

20)  Approaches for working with and around any prior injuries, pain, or joint issues.

Some of the online or at home programs we discussed include:  Tone It Up, several Beach Body programs, The Mirror, Peloton, among a near limitless number of potential alternatives.

Bill makes a commitment to Trey that the next time he is on there with be 25 pounds less of Bill.  We really hope we see Trey again.  Lol. 

Anyone interested in joining Bill in the contest, please let us know.  We all know he loves a competition and is more than willing to bet many stickers etc.

Trey’s smoothie recipe is as follows:  you can put in pretty much whatever you want, but I usually make mine two at a time, and I include the below ingredients.

  • 1 Banana
  • 1 Cup Strawberries
  • 1/2 Cup Blueberries
  • 1/2 Avocado
  • 1/2 Cup Spinach
  • 1 Multivitamin
  • Dash of Cinnamon
  • Dash of Turmeric
  • 1/2 Serving BCAA Powder (Amino Acids – this is where the Slurpee flavor comes from)
  • 1/2 Serving Protein Powder – Vanilla
  • Water (maybe a little bit of nut milk in there too)

For the strawberries and blueberries, I buy frozen bags. This makes things much easier, plus fruit that has been picked and almost immediately frozen tends to be slightly more nutrient rich than the “fresh” counterpart. I’ll freeze my own bananas, as I have yet to find pre-frozen bags of those.

GHIT 0155: Trey Shannon returns to discuss getting in shape during the off season

GHIT 0094: Trey Shannon on Racing Fitness Improvement

Trey Shannon at work
Trey at Podium Performance Fitness

Trey Shannon from Podium Performance Fitness is our podcast guest for this episode, just in time for the local gym to be freeing up from all the failed New Year’s resolution people.  This is our second annual episode with Trey, and we go over a variety of aspects of improving your fitness to help improve your driving, especially during the off season. 

Trey is located near Charlotte NC and is helping many high-level drivers and teams with their off track preparation both physically and mentally.  Driving improvements will help reduce individual lap times as well as reducing any fatigue related deterioration during extended stints. 

Trey Shannon with student

If you are interested in improving in this area of your driving, please feel free to contact Trey at:  Podium Performance Fitness in Cornelius North Carolina (near Charlotte) or on the website at:
www.PodiumPerformanceFitness.com
and follow them on Instagram and Twitter.

Highlights from this episode include:

  1. Male vs female optimization
  2. Adaptations for racing vs general fitness or other sport specific workouts
  3. Low impact options to increase endurance baselines
  4. How to establish a baseline performance level
  5. Calories and portion control
  6. Race day caloric demands
  7. Fitness/Working out is the tool to improve performance and your food intake is your tool to gain or lose weight
  8. We cover several of the popular exercise and weight loss strategies
  9. The difference between the Rock and the Pebble
  10. Vicki is a strong proponent of raspberries stuffed with chocolate
  11. “Cauliflower if just broccoli without a tan”
  12. Bill’s Slurpee addiction comes to light, again
  13. A story starts with “I saw this video on YouTube…..”
  14. Left arm preacher curls for driving down the strip or boardwalk
  15. Non gym options for exercising at home
  16. HIIT – High Intensity Interval Training
  17. Visual performance improvement techniques for racing improvement
  18. Vestibular system and its potential to reduce motion sickness
  19. Brock String
  20. Alan has a new mantra, same as the old mantra

This week’s Dominating With Dawson segment discusses some of the differences between racing on fast turns and slow turns.

Best regards,

Bill, Vicki, Jennifer, and Alan
Hosts of the Garage Heroes In Training podcast

and team members in the GHiT
Immature Endurance Racing Team

GHIT 0094: Trey Shannon on Racing Fitness Improvement

GHIT 0083: Our 2019 Review and 2020 Goals Episode

On this episode, Vicki, Jennifer, Alan, Kate and Bill went over our 2019 season and our 2020 goals.  Are we on the same page?  Do we even belong in the same book?  Listen in and find out.  Some of it was news to us, lol. 

Areas covered included:

2019 Review:

1)  How did our Team’s 2019 go in your opinion, Highlight and Low-light
2)  How did your personal season go?  Highlight and Low-light
3)  Things you want to keep the same/similar and Things we need to change or improve
4)  Biggest team weakness or missing need
5) Best Race or HPDE and Worst Race or HPDE
6)  Our traditional Good, Bad, and the Ugly

2020 Goals:

1)  What race goals do you have For you, For the team, For cars
2)  Personal, Non-driving/racing goals
3)  What driving/HPDE goals do you have, Any tracks or races interested in for 2020
4)  Any additions to our team in terms of People, Tools, Training, Paddock, Cars,
5)  Roles/Responsibilities, and Team talents missing/needed
6)  What would define a successful year? For you and for our team
7)  What would you say to the other members of our team

We try to do this every year and would recommend it to you and your team. 

Bill’s inner planner sometimes takes over. 

Best regards,

Bill, Vicki, Jen, Kate, and Alan

Hosts of the Garage Heroes In Training podcast
and team members in the GHiT
Immature Endurance Racing Team

GHIT 0083: Our 2019 Review and 2020 Goals Episode

GHIT: Physical Fitness for Faster and Safer Racing

Special Guest Trey Shannon of Performance Podium Fitness

Trey Shannon

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 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 TENTH’s (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

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  • GHIT 0162: The 2020 Dominating With Dawson Topics
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