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How Daniel Ricciardo Used Superior Fitness for a Italian Grand Prix Victory

Photo credit: Clive Mason - Formula 1 - Getty Images
Photo credit: Clive Mason - Formula 1 - Getty Images

Off the back of his Italy GP win, the Formula 1 world can't keep its eyes off Australian driver Daniel Ricciardo. A sport where drivers are conditioned to race an 850kg car in death-defying conditions over twenty times a year all around the world, succeeding in F1 requires mental agility, physical strength and laser-sharp focus with the reaction times to match.

But, when a lapse in judgement or a mistimed turn could be the difference between a high grid position, disqualification or, worse yet, a crash, putting in the reps behind the scenes is a surefire way to improve performance on the track. Few know this better than 32-year-old Ricciardo, now a proud owner of eight Grand Prix titles and a shining example of how time spent in the weights room correlates with career longevity.

Speaking to Men's Health after shooting for his How I Build My Body episode (you'll find the episode below), Ricciardo waxed lyrical on the health and fitness habits that keep him driving forward. "If I have seven days of interrupted time, it's two sessions a day — three days on, one day off — working on cardio in the morning and, in the afternoon, a strength and core programme." For Ricciardo — "for the most part," he admits — the process of building track-ready strength and fitness is far from laborious. "I think the only time I don't enjoy the training is when I'm knackered from events or travel. Otherwise, I'm very grateful to have physical health and wellbeing as part of my sport. It's a good escape and it's a good way to clear my head. You always feel good after — it can change your mood and how you feel for the rest of the day."



Just like the drivers building strength themselves, Formula 1's new focus on fitness has been a gradual change. And, as Ricciardo admits, his approach to fitness is markedly different from when he first started out. "It's changed, I think, for two reasons in particular," he says. "One, it changed to keep things fresh and exciting and to stay motivated. Naturally, you evolve and find things that work for you. Part two is with recovery, getting to know my body more. Now, you're more educated and experienced. I have more responsibilities now and more on my plate, recovery is so important. I don't feel guilty for having a day off."

Mental strength, too, has had an equally valuable role in Ricciardo's life. "There's definitely much more of a conversation now. People aren't afraid to talk about things that they've got going on. It's so important to have a good crew around you, whether that's family or friends, people at work and those inside your circle — having people you can trust and who you can talk to. I think, naturally, you can offload issues before they become a problem. That's been really helpful for me."

Photo credit: Clive Mason - Formula 1 - Getty Images
Photo credit: Clive Mason - Formula 1 - Getty Images

Ricciardo's approach to mental strength doesn't just apply to his team at McLaren, but his social media feeds too. "I think social media increases pressure on a lot of people, it's the nature of the beast. You've got to have a lot of self-awareness on how you deal with it. I've always kept it pretty one-way, as it's there for me to put out things, but I don't necessarily take a lot in. You can read 100 good comments and read one negative one, and that's what will stay with you. You have to be disciplined."

Combine this discipline with the endless, looming threats of F1's workplace hazards — including crashes, G-forces and equipment failure — and you'll understand why Ricciardo labels it as "one of the hardest sports to train for". As he describes, "the muscles that get beaten up are so unique. For example, there aren't many sports that train your neck — some train your traps and your shoulders — but training the neck is unique. The best training for us is racing." Unsurprisingly, Ricciardo's fitness peaks during race season, as "we naturally increase fitness so quickly in the car as we're getting those repetitions in."

Alongside building a stronger neck and core, Ricciardo prioritises dynamic stretching. "I try every morning, first thing, to do some dynamic stretching," he says. "My flexibility has got a lot better. I feel stronger when I do [other] exercises because I'm so mobile. Things become easier and I'm not as tight after a race. Little things have gone a long way for me over the last few years."

F1 is, of course, all about weight — and it's an issue that Ricciardo has wrestled with constantly, whether it's his car or his own body. "Our sport is definitely a lightweight sport," he says. "I've had to work pretty hard to stay on weight. I'm skinny, but I'm always trying to find that balance of staying healthy but having that bit of muscle. I'm 5'11", so on the taller side, so I've had to look into it."

"I started doing a bit of fasting," he continues. "That was a good way for me to keep a bit of weight off at times. Now, it's funny, the last 18 months I've been able to keep the weight low and keep it off. I've been relaxed this year — I love eating well, but I enjoy burgers and things like that, so I'm not too bad. I'm just 'aware' of everything and know what will happen. I'm in a good place with it all."

Ironically — especially in the context of this article — fitness in F1 remains a little cloak-and-dagger. When asked about the fittest driver on the grid, Ricciardo admits "I really don't know. Back in the day, I would say Marc Webber and Jenson Button, as they were into triathlons and, as taller drivers, they were always lean. Valtteri [Bottas] does a lot of endurance training and a tonne of cycling. I'd say Valtteri is the best cyclist on the grid, but as race fitness goes, I'd always back myself."

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