Garage Heroes (In Training)

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

Food

Race Weekend Hangover

Post race hangover

DwD 0396:  Post Race Weekend Hangover Minimization

The post race (weekend) hangover is real, and it has nothing to do with what your drink of choice was during the weekend.  It often comes from a loss of sleep, a lot of activity, and the overuse of your adrenal glands during the weekend.  In the end, Monday or often especially Tuesday, you usually are in a partial zombie state and are from performing at your peak.  During this episode, we cover several ways that the weekends affect each of us and several ways that we use to help minimize the impact and duration of the post race hangover.  If you have any other tips or tricks, please let us know at [email protected].

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We hope you enjoy this episode!

PS  Are you are looking to stream or save your integrated telemetry/racing data with video? Candelaria Racing Products Sentinel System may be the perfect solution for you.  We are in the midst of installing the system in two of our cars.  If this sounds like something that may help you and your team, please use our discount code “GHIT“. This will give 10% discount code to all our listeners during the checkout process.

PS2  If you are looking to add an Apex Pro to your driving telemetry system, do not forget to use our discount code for all Apex Pro systems.  Please enter the code “ghitlikesapex!”. You will receive a free Windshield Suction Cup Mount for the system, a savings of $40.

Vicki, Jennifer, Ben, Alan, Jeremy, and Bill

Hosts and Drivers for the Garage Heroes In Training team

DwD 0396:  Post Race Weekend Hangover Minimization

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