How Fernando Alonso and Nelson Piquet Jr stay in shape

As the countdown to the 2009 Formula One season begins, drivers and technicians are busy understanding and fine-tuning the cars.

Behind the scenes, the drivers are also getting the best possible work-out to stay fit during the upcoming 17-race gruelling calender.
Fabrizio Borra and Gabriele Polcari are crucial to the prospects of Fernando Alonso and Nelson Piquet Jr. respectively. For they are physios and dieticians who keep a close watch on the physical fitness and diet of these drivers. It ensures that both the drivers stay in the best physical condition.

Speaking about the drivers’ fitness programme, Polcari remarked that each driver was different and that one has to understand their metabolism in order to design the correct fitness programme and determine their healthy weight.

“This season we decided that Nelson could afford to lose a couple of kilograms, but it was important not to lose the weight too quickly, otherwise there can be a loss of performance.”

Speaking about the training regimen, Borra said that Alonso is keen on cycling as it is a good way to improve cardiovascular fitness. “He also enjoys playing tennis and football. When we are at races and tests we often play a game of basketball,” Borra said.

Stressing the importance of stamina for Formula 1 drivers, Polcari said that during a race they have a similar average heart rate to that of a half marathon runner — which is about 170 beats per minute. “They have to resist a lot of forces in the cockpit, especially on their necks, and so they need a good level of cardiovascular fitness.”

According to Borra, when it comes to dieting there are certain rules that have to be followed. And one of them is to avoid alcohol and eat little and often. “A proper diet should not be too restrictive; you can eat a little bit of everything so long as you pay attention to when you eat.”

On a typical day during the build up to the season, the food intake is divided as per the components. “We start with a good breakfast that includes carbohydrates, fats, vitamins and fibres — it should be a big meal as this is when the body needs the most energy.”

Alonso’s lunch is rich with carbohydrates, such as pasta and vegetables while for the evenings, a fish meal which is rich in proteins is preferred. “We try to avoid fruit in the evenings as it includes a lot of natural sugars that you can’t burn off before going to bed,” he said.

Alonso’s diet undergoes a radical change during the race weekends considering that he has to maintain the highest levels of concentration and avoid getting tired at all costs. In order to keep the energy levels high, Alonso has frequent small meals — snacks like toast, fruits and yoghurts.

“It’s best to avoid a big meal as eating changes the hormone levels in the blood and can lead to tiredness. By eating five or six small meals during the day we guarantee a consistent level of energy and give the body the nutrients it needs,” Borra said.