Physical training - car racing - 12 week plan

Average Weekly Training Hours 10:09
Training Load By Week
Average Weekly Training Hours 10:09
Training Load By Week

This training program is designed for the specific needs of car racing pilots.

A well developped muscular strength, flexibility and aerobic endurance is a prerequisit for optimal performance during car racing (GT racing, rally, carting, etc).

This program has proven being succesful in one of Belgian's most talented FIA GT pilot, Mr Bert Longin (see www.bertlongin.com).

For best results, combine this plan with a healthy diet and a well balanced daily schedule.

Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

Sample Day 2
2:00:00
Custom

BT: WU: 10 min of cycling in HRZ 1. After this exercise, row for 10 min at HRZ 2. End with some stretches of calf, hamstring, quadriceps, triceps and pectoralis muscles.

MS: 20 min of core stability exercises (see attached files for examples)

Strength endurance training using gym exercises

- Triceps dips

- Leg press

- Bench press

- Hamstring curl

- Lat pull down

- Leg extension

- Rowing

- Half squat

- Biceps curls

perform 3 series of 15 reps per exercise at 20 RM effort level (never work in exhaustion to prevent muscle damage !)

CD: 10 - 15 aerobic exercises. Choose between stepping, rowing or cycling. HRZ 1

Sample Day 3
2:00:00

WU: 20 min at HRZ 1 and increasing the effort level in the final 5 min to HRZ 2
MS: 90min on easy riding roads and rolling hills. Effort level HRZ 2 and 3.
CD: 10 min at HRZ 1. Pedalling frequency <90-100> rpm

Sample Day 4
0:40:00

Steady run/jog in heart rate zone 1 and 2. If you need a walk to keep your heart rate in the lower zones, don't hesitate to do this for a couple of minutes.

Sample Day 5
2:00:00

BT: WU: 10 min of cycling in HRZ 1. After this exercise, run for 10 min at HRZ 2. End with some stretches of calf, hamstring, quadriceps, triceps and pectoralis muscles.
MS: 20 min of core stability exercises (see attached files for examples)
Strength endurance training using gym exercises
- Triceps dips
- Leg press
- Bench press
- Hamstring curl
- Lat pull down
- Leg extension
- Rowing
- Half squat
- Biceps curls
perform 3 series of 15 reps per exercise at 20 RM effort level (never work in exhaustion to prevent muscle damage !)
CD: 10 - 15 aerobic exercises. Choose between stepping, running or rowing. HRZ 1

Sample Day 6
1:00:00

Low impact endurance exercise. Keep your heart rate in heart rate zone (HRZ) 1 or 2

Sample Day 7
2:00:00

BT: WU: perform some light flexibility and stretching exercises
MS: car training. Focus on technique at a moderate pace. Feel that you master your car for the fully 100%.
CD: perform some stretches.

Sample Day 7
0:30:00

A short run before breakfast at an easy pace. Keep your heart rate in HRZ 1. End with some stretches (calf, hamstrings and quadriceps).

Reinout Van Schuylenbergh, PhD
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Triathloncoach.be

We offer training plans for endurance athletes and consultancy for coaches, clubs and teams. Every training plan is developed by Reinout Van Schuylenbergh, PhD and tailored to your personal objectives. Programs are based on current scientific evidence and good practices.

Our key values: personalized and data driven approach, your goal is our challenge, customer satisfaction, #cleansport, #fairplay