Here's how these two Indy 500 winners train to cross the finish line first

Here's how these two Indy 500 winners train to cross the finish line first

If you've ever watched the Indianapolis 500 and thought that the car did all the work, you may not be aware that there are a number of significant demands on the human body that must be met in order to finish first. From the insane temperatures to the G-forces and intense pressure placed on the driver's limbs, there's no doubt that the top performers are the ones who train their muscles in addition to tuning their vehicles.

M&FI sat down with the legendary Hélio Castroneves and Simon Pagenaud to find out how they physically prepare for a major competition like this Sunday's Indy 500 (televised on NBC). We quickly learned that the hours they put in off-track training are just as important as the outstanding performance they put in on race day.

Drivers must be ready long before the Indianapolis 500 green flag drops

Unlike most other sports like basketball or CrossFit, a race like the Indianapolis 500 cannot be rehearsed and practiced all year long. “Unfortunately, racing is very expensive,” said Hélio Castroneves, who drives the No. 6 Dallara Honda for Meyer Shank Racing and is one of only four people to have won the Indy 500 four times. “And to go to the racetrack you literally need an army, so engineers, mechanics, drivers, and you’re talking about hotels, trucks, plane tickets, it’s very expensive.” Castroneves explains that since track time is limited, he needs to use his time in other ways that are productive for his training, such as on simulators and working in the gym. Because Castroneves' time in the car is very limited, he has to pay attention to his body weight and shape throughout the year to ensure he fits well in the cockpit when that valuable racing time comes.

“I ride a lot,” says Simon Pagenaud, who became the first French driver since 1920 to win the Indianapolis 500 (in 2019). He drives the No. 60 Honda for Meyer Shank Racing. "I row a lot. I do CrossFit. And I would say I'm average at it. But we use all these different sports, or I would say tools, to make me the best physical rider possible, right?"

A driver relies on his body as much as he relies on his car

“You want to have endurance for the race, but you also need intensity for qualifying, because qualifying can last one lap,” says Pagenaud. “And you have to be able to maintain the G-forces on the upper body.” When it comes to G-force, it is a variable that is undoubtedly one of the most demanding aspects of racing. When a driver accelerates, and especially when turning, he or she is exposed to a load of 5 G, which can place 60 to 70 pounds of pressure on the head, neck and shoulders.

“We don’t have power steering either,” says Castroneves. "So, trust me; keeping up and being precise for two or two and a half hours? It's very physically demanding." Castroneves explains that the car goes so fast that the sweat leaves his head horizontally, not vertically! Castroneves enjoys CrossFit training to strengthen his neck and limbs and even appeared on American Ninja Warrior, further proof that the best pro riders can hold their own as athletes. Castroneves enjoys getting on the bike regularly and says bodyweight training is a big part of his workout routine. When lifting weights, he takes advantage of the time under tension by slowing down his exercises to acclimate the muscles to the strain.

Still, with all that pre-race training, there is a risk of injury that could keep them from racing at all. “I rarely go outside alone because, honestly, there's a risk that I'll break my arm or something like that because that would jeopardize my season,” Pagenaud said. Instead, he prefers to train indoors on equipment like the Zwift Hub Smart Trainer. Pagenaud says he trains about five days a week in the offseason, reducing that to twice a week for back-to-back races. When he's in the offseason, Pagenaud goes through different programs.

First, he trains his strength and muscles by lifting heavy weights with fewer repetitions. He then moves into an endurance phase where he reduces the weight to 85% of his 1RM but increases the rep volume.

Racers must endure discomfort and pain to stay on the track

The physical forces acting on the rider's body are damaging to even the fittest body. “Some drivers sometimes finish with huge blisters on their hands,” says Castroneves. “They’re going over 235 miles per hour.” And of course it's not just the G-Force pressure that makes controlling the car difficult. “You know, in the summer the humidity on the track can be up to 70%,” says Pagenaud. Weather conditions during the Indianapolis 500 feature average temperatures in the mid 70s to mid 80s Fahrenheit. In addition, the temperature inside race cars can rise significantly due to engine heat and restricted air circulation, making it dangerously hot for drivers.

recreationIs essential for racing on another day, especially in Indianapolis500

While rehydration is one of the first priorities for a driver after a race like the Indy 500, he also needs to heal and repair his mind and body so that he can race another day. For Castroneves, regular massages are an important part of his recovery. He is also a fan of the Theragun machine for convenience. Then there is the mental side of recovery. For Pagenaud, that means investing time in meditation. "Well, it changed my life. "You know," he says. "I was a kid who struggled with life in general. I had a hard time understanding what was important, which meant it was difficult for me to focus on one thing at a time. So meditation allowed me to calm down, you know? Learn breathing techniques to be more positive and detach from all the negative things."

Driving on the highway with the air conditioning running and an amazing sound system playing our favorite music is something most of us can handle with relative ease, but racing at an elite level is the ultimate challenge that only dedicated athletes can overcome.

Josef Newgarden is confident and conditioned in his countdown to Indy