F1 Explains: brain training for F1 drivers - with an expert coach

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1:54Formula One drivers have to be mentally strong. They have to cope with pressure, recover from setbacks, ignore distractions and focus only on what they can control. We've had questions about how they do this and whether they have coaches to help them. Christina from California, Raquel and Sophia from South Africa, Sven from Zurich, Tomiko from New Zealand, Quinn from Alberta, Canada, Cameron from Florida, Kelly from Liverpool, Paul, Marion from Georgia and Monica from, we don't know where Monica's from, have all told us they want to know more about this topic. So guess what? We've found an expert to answer them.

2:31Welcome to F1 Explains.

2:43Hello, everybody. Welcome along. My name is Christian Hugh Gill. Now, physical fitness is just so important in F1, isn't it? A Grand Prix, it's an endurance challenge, like running a marathon. Just look at a driver, you'll see how thick and strong their necks are. The Formula One cars put so much load into a driver's neck. That's truly unique in sport. It's so they can keep their head still to focus their vision, keep their vision stable as the car shakes them about, and so they can cope with huge G-forces as they break and corner. I think it was the second ever episode of F1 Explains. Years ago, we looked at why Formula One drivers are so physically fit.

3:24I know it's a topic that interests you as much as it interests me. But the mental side, the mental fitness that the drivers need is just as important. They live busy lives with constant pressures, lots of emotion, highs and lows. How do they block all that out when they get in the car and focus on driving? We've got such a good example of it this year, haven't we, with the title battle between Kimi Antonelli and George Russell. George has had to cope with the pressure of being labelled the favourite and then the added pressure when so far it's not worked out like that with his less experienced teammate.

3:58This talent who everybody's saying is generational in Kimi Antonelli winning four races in a row. How does George cope with that? How does he stay level headed? How does he bounce back from that? Well, that's just one example of where Formula One drivers have coaches to help them do just that. Now, Dr. Tommy Wood is lead scientist for motorsports at Hintzer Performance. That's a company which has coaches working with almost every driver in Formula One. Tommy is an expert on how F1 drivers' brains work and how to get the best out of them. He's the ideal person to answer your questions. Well, Dr.

4:36Tommy, firstly, welcome to F1 Explains. It's lovely to have you here. Thanks so much for having me. It's really exciting to be here with you. I often don't know what to call doctors. I struggle with this. Do I call you Dr. Tommy or just Tommy? Just Tommy is great. Just Tommy is what you prefer. Good. It's important to clarify. Tommy, tell us a little bit. Give us a broad brushstroke of your job and how long you've been involved in Formula One. Sure. So I'm here as lead scientist for motorsport for Hintzer Performance. Hintzer is a company that provides performance and medical support to several drivers and teams here in Formula One.

5:11I am a neuroscientist by day, and then I've spent the last sort of 10 or 15 years working with a variety of professional athletes in a variety of sports on all aspects of nutrition, recovery, performance. just trying to make sure that particularly with Formula One and Hintzer that we're right at the cutting edge of science doing the best that we can for our drivers to make sure they've got everything they need to do what they do out on the track. We're going to talk about brains quite a bit in this chat I think. Formula One drivers they all have them that's something they've got in common that's an excellent start.

5:45What are their brains good at? Well they're obviously very good at driving cars again it helps yeah um and that's not by chance you know it's essentially what they've spent their entire lives up to this point uh perfecting you know going through karting and the different and the different levels and they've just spent so much time honing their ability to you know understand the car understand how to move around the track uh keep an eye on everything that's going around them. And that's really where they excel, being able to handle everything that it takes to drive the car, of course, but then you've got multiple strategies in play, multiple plans depending on how things go.

6:29You're obviously navigating 21 other cars around you. You're speaking to the pit wall. And so they're actually really good at taking in these multiple streams of information and understanding what to do at any given moment in time, a lot of it has become sort of automated, right? They've spent so much time figuring this stuff out that that gives them an extra bandwidth to do the thinking that they need to do at the time because, you know, they have such a good understanding of the car and all the different parts of what it takes to drive it. Stay with me on this, right? Yeah. My fiance, he's very good at, frustratingly good at, if I'm telling him about my day and he's reading a work email.

7:11In my head, I'm like, he's not listening. He's not listening. Annoyingly, he always is. He then, if I say, have I got you? He'll then recall everything I've said for the previous five minutes. I'm terrible at that. If someone's talking to me and I'm reading a work email, reading a text, I'm not listening. I mean, too, yeah, 100%. So Formula One drivers have to multitask, right? And you just said taking in different pieces of information. Yeah. Can we therefore assume that F1 drivers' brains are just better at the multitasking element of it, driving the car, picking your braking spot, taking in strategy information, talking on the team radio.

7:45Are they just a better, have they got better multitasking brains? In reality, if we just think more broadly about the human brain, in reality, humans can't multitask. And what I mean by that is we cannot fully focus on multiple things at a time that require our full attention, right? So your partner being able to do emails and listen to you, neither of those things takes necessarily a huge amount of bandwidth. But if you were trying to do two things that require a huge amount of attention, you can't do two at the same time. So where I'm going with this is that the skills that it takes to bring in and use all these different pieces of information, they're not different tasks.

8:28They're all directed at the same thing. So it's become like one bigger, more complex skill. It's kind of like, you know, people who can play the guitar and sing at the same time. Right. They're not multitasking. They've built one bigger skill doing two things at the same time. They directly support each other. So I think a lot of what the drivers are doing, they've over time built this bigger skill where all these things are directed in the same place. If you then, you know, we're asking them to try and speak a different language or, you know, figure out what they want to have for dinner. Right.

9:00That's a separate skill that they haven't sort of built in. So it's not really multitasking. It's this one bigger complex task that they've managed to layer all these pieces together. Sure. That makes a lot of sense. This is a broad question, I'm aware. But what would you say the main mental challenges are for Formula One drivers? There's obviously the different tactics and things they have to do, plus react to what's going on around them. And so that plays a big part. And then this particularly makes a big difference as the race goes on. So as you start to accumulate physical fatigue, your sort of buffer of extra capacity that you have to think about all these things and strategy and listen to the pit bull, that starts to diminish a little bit.

9:47So it's often towards the end of the race, as they're becoming fatigued, that capacity can go down a little bit. And then there's the challenge of trying to juggle all these different pieces. So some of it's automated, like a lot of driving the car. But that can change as the rules and the different things change in terms of how you deploy different aspects of the car. So they have to relearn that. So maybe right now there's a little additional bit of cognitive work they're having to do because things have changed in Miami compared to earlier in the season. But then it's really as the race wears on where things start to become more of a struggle.

10:25and you have to concentrate a little bit harder just because the fatigue is having an effect. Now, we've spoken so much about the drivers' use of their brains on the track. As a Formula One journalist, I've always been firmly of the opinion that a huge amount of the battle within the sport is a mental game off the track as well. And regular listeners to this podcast will be bored of me banging on about this. But I used to race karts when I was young. I wasn't very good at it. There's a reason I now talk about Formula One and not do it. But I firmly believe that I couldn't cope with the mental side of things off track.

11:01I got too nervous. I got too hepped up. How much do you guys look to help drivers with the mental side of Formula One off the track as well as the mental demands on it? Yeah, so this is a big part of what the team does. And, you know, I am one part of a very big team. And other people within that team include professional sports psychologists who are working with our drivers one-to-one on all of these different aspects. So thinking about, yes, performance on the track, but then also how are they managing these things off the track? And there's multiple different levels of that. There's the direct sort of thought processes the drivers have.

11:40Then there's the sort of key relationships they have with the performance team, with other people in their lives, and then the broader team. and thinking about how to get everything set up so they have the right processes in place so that when they need to, they're able to lock in and get the job done. Can I give what I think might be an example of this, but do tell me if I'm wrong. I bumped into Ollie Bearman at the airport on the way home from a race at the back end of last year. We were chatting away and we were talking about his upturn in form. One of the things, because he had a very good end to last season, a post-summer break, he seemed to really level up.

12:16Yeah. Oli said that something he'd been able to do was recognise, actually, he wasn't getting to the location of the race early enough in the previous part of the season. Some drivers will leave it late so they can spend more time at home, and that's what works for them. Oli was thinking, actually, I needed to be, particularly the flyway races, there a bit earlier acclimatised. He said that really helped him. Is that an example of getting your surroundings right to make your brain more relaxed for you to ultimately have success on the track? Yeah, absolutely. And each driver is going to need something slightly different.

12:50So everything is very tailored to the individual depending on what they need. So an example there is, especially if you're traveling long distance, jet lag plays a huge role. And so thinking about getting your body ready several days in advance, seeing if you can get your biology aligning so that you're more alert at the right times of day. this is a lot of work that we do with our drivers is making sure they're set up several days in advance and you can do stuff before you travel but then equally if you if you get there earlier you feel more comfortable you know you know your surroundings better you've got time to actually focus on the stuff that you need to do in the sort of like day or two in the run-up to the race so a lot of that can can make a big difference it's absolutely fascinating it is one of the areas of formula one i find most interesting are there any other techniques that you find yourselves coming back to a lot, working with drivers a lot with regards to the mental challenges off the track?

13:44It really does depend on the driver. So everything is very much very tailored to the individual. But you might be thinking about how can you build additional capacity so that, you know, when they're in the race or things go wrong, you know, do they have what they need to do to deal with it? So, you know, the psychology team might give them tricks or things to think about, like during the race there's going to be you know for each driver they have specific keywords or phrases that they might have with their race engineer depending on whether they need to reset or think about something different as things go along and then with the coach and some of the other stuff that we do we might be thinking about how can we you know train the brain to perform under fatigue and there's lots of different ways that you can do that during training we do some things uh in virtual reality to try and layer on like an additional cognitive challenge so you're kind of just used to your brain uh working under fatigue when it's you know when it's challenged so that you've got that kind of capacity to deal with it when you have it um and so we'll sort of tailor a combination of those things depending on what something might need you've given us a little flavor there but i'm really interested in what that coaching that you offer the teams and drivers consists of i don't know you've just given a flavor yeah yeah but also when that takes place is it of a race weekend is it in between races yeah so um the majority of the drivers that we work with have a hints of coach so that coach is embedded in the driver's life so they're doing day-to-day nutrition they're doing all the physical training uh they're organizing um you know work with uh the psychologist if they've got a psychologist on their team there they're organizing work with the medic so we usually we have a doc we have a doctor at every race so really a lot of this is organized by that coach who is running all of this so overseeing all these different parts of performance and then you they'll work with me and other aspects of the team other other people in the team to to think about well how are we going to train you know at this point of the season are we going to change the physical training are we going to change the cognitive training um are we going to change you know access to the psychology input so it's really it's essentially continuous so like the hints of coaches are really they travel with the drivers everywhere.

15:58They're training them between races. They're there. You know, they're the guys holding the helmet, holding the umbrella, like out on the starting grid. They really are sort of embedded in this whole process.

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17:40How different is the coaching when one of your drivers is having a good time of it compared to when they're struggling? Because I can't think of a single driver on the Formula One grid. even your greats like max and lewis have at times gone through rough patches yeah how does that change when things are going well to not well so what you see more broadly in like the sports performance psychology is that in order to you know those people who perform the best most consistently over time try to avoid big psychological highs and lows so like those big swings can actually make things you know tricky to kind of then get back on it and and go again so actually the most important thing and again this is sort of the purview of our of our sports psychologists is um try and have systems in place so that you keep everything consistent right so even when you win a race and something goes well you're still going to apply the same process where you analyze the data you figure out what can you learn what can you do better next time and then you just apply that same thing even when things aren't going well um and that makes sure that you can always be consistent and try and maintain some of that psychological stability that we know is important for performance rather than the alternative is that if we change things and we're really reactive anytime something goes well or something goes wrong you can sort of make things more variable which can then ultimately impair performance over time so it's really about building in systems so that things stay consistent even when things don't go well and then the driver knows right this is what i do regardless if something doesn't go well and then we can have you know this the the psychology team might you know be there after a race you know allow the you get the give the driver whatever he needs to sort of get back in the right mindset to then go back speak to the engineers understand the data come back take away some learnings and do better next time something that surprises people who are brand brand new to formula one is that formula one drivers have to be physically fit and in fact the first time we had a hinter coach on the podcast with your colleague, Antti, in our first season doing this podcast, and we were explaining why Formula One drivers have to be so physically fit.

19:45We know that they do. Does their physical fitness and how strong that is at any particular point in time also impact how strong they are mentally at the time as well? Yes, absolutely. So on two different fronts, one is that we know that physical fitness and physical strength directly affects cognitive function and cognitive performance. And this is relevant to you and me as well as it is to Formula One drivers, right? So we know that certain types of physical activity, so strength training, high intensity interval training, which these drivers do a lot of, they support specific functions and aspects of the brain.

20:23And then the other part of it is that if you have greater physical fitness, then particularly at the end of challenging races, you're going to be less fatigued. So you've got more cognitive capacity to then deal with, you know, whatever's happening on track. It's really important to emphasize that bit that you said there, that it's the same for us, because it's sort of a bit of a cliched thing that's rolled out when people are struggling with their own mental health. But you've really brilliantly explained the actual science behind the whole thing of if you're feeling low, if you are struggling with your mental health, get yourself to the gym, get out for a run if you possibly can, you know, to get that physical fitness.

21:03There's real science to it, isn't there? Yeah, absolutely. So, you know, in some of the other worlds that I work in, I do a lot of work in, you know, helping people maintain, build and maintain cognitive function and mental health throughout their entire lives. And you're right that one of the best things that we have evidence for in terms of improving cognitive function and mental health is physical activity. there was a recent meta-analysis that compared all these different types of physical activity in terms of how they improve depression symptoms in people with depression and dancing was by far the best so like resistance training is work you know works cardio works walking works but dancing because it's got a music component a social component right it's fun actually has a has a really big benefit for your mental health we do spoil our listeners the things you learn on this podcast they've tuned in thinking they're going to learn about formula one and they've left the podcast knowing that a good dance is good for your health 100 you're welcome everybody you're welcome um now we're in a time in formula one that's unusual because we've we've got an older driver uh you know fernando alonso at 44 is now quite comfortably the oldest formula one driver in modern times uh compare that to say arvid linblad who i believe is the youngest on the grid at the moment he's just 18 how much does age impact mental fitness mental strength because one of his sort of feels like one of the great wonders of modern formula one that how fernando stays so well excellence how he stays performing at this very top level of sport at 44 is an age where traditionally if he was playing soccer he'd have long retired by now we know other sports you could say the same rugby basketball but Fernando is still here still performing so I think there's multiple there's multiple aspects to this the the first is that if you want to maintain physical performance over decades as he has and you see this in other sports as well right we've had Tom Brady in football you've got LeBron James in basketball like people who have maintained really the highest level of performance over really long periods of time they've the first thing they've done is they've kept performance and their sport their their focus right so that that's often what happens in you know other high level athletes you know they start to make money other opportunities come up other you know they start working on the next thing whereas these guys have really maintained a lot of focus on you know on their sport and then it's thinking about um becoming much more focused in terms of training so knowing like each individual training session or everything they do has a very specific focus when you're younger you're just going to get better naturally and you don't necessarily think about all the different intricacies of training and all these things that can have an effect as you get older that gets more important so they get really good at targeting specific things they're trying to do and then when they do that they have more time to recover and like recovery is going to play a more of a role as you get older um and yeah we do know that um as you get older you you tend to lose some strength on average you lose some aspects of cognitive uh functions so like processing speed in particular uh declines a little bit probably a little bit later right you know maybe a little bit older than Fernando is right now but one thing you gain is wisdom and I think that's probably what uh Alonso has more of than anybody else on the grid is he has so much accumulated experience um he's you know spent so much time thinking about this and you're working in this area that if he has lost a step physically which I there's not really much evidence that he has but if if he has he can overcome that by you know having a better understanding of the environment and you know race craft and all those kinds of things it's again applying the science to it knowing very specifically what does impact the brain when you are older and targeting that and improving that which is what fernando and lewis as well of course who's an older driver is able to do so well yeah and speaking of older drivers most people listening to this podcast will have heard a formula one commentary by martin bundle at some stage martin's always spoken a lot about how in his era of formula one the drivers weren't friends the drivers weren't we're not we're not only not friends but not necessarily friendly to each other yeah martin speaks about the different mentality now he says that you know the drivers are friendlier with each other they do share planes home sometimes they do socialize sometimes does that mentality change surprise you do do you have to not be friends with someone to beat them has that changed at all because there are certainly people out there that think that is a change in mentality that you you can beat someone and be friends with them yeah i i think that well we know that that happens that they because they are beating each other or and competing with with each other um giving giving no quarter to to uh you know people that they are friendly with off the track on a day-to-day basis.

25:58So very much when they're on the track, I think you can say that they're not considering their relationship with other people. They might be thinking about the other person in terms of their driving quality or their driving style, right? They're going to know, have some idea of how to kind of battle an individual on track. But outside of that, you could think that there is the possibility of some benefit of knowing and being friendly with people who are going through the same thing as you, right? It's a very time intensive, travel intensive, potentially lonely sport, right? Because you're by yourself in the car.

26:37You obviously have a teammate, but that's maybe your primary rival. So if there's an opportunity to speak with and spend time with somebody who understands what you're going through, that could potentially be beneficial in the long term. I don't think that influences what happens on track but for your mental health over time there could potentially be some benefit there so you do think that it is possible for me and you for example to be friends to go out for dinner to see each other at the race weekend or even away from the race weekend but then when you put the helmet on and the visor goes down totally change mentality and totally switch up that mindset yeah yeah i think so and that's i mean that's the job you're there to do um and i think that um you know lots of people have things that they perform at and that becomes the the thing that they focus on and then you know outside of that they can have uh they can have good relationships and you know that like both of you are uh approaching so say if you're talking about in a relationship with two drivers right both of them would approach that relationship in the same way so like no hard feelings you both have a job to do and then you can decompress afterwards on a similar note to that one of the things i got asked most in formula one last year was about the relationship between lando norris and oscar piastri they were their teammates they're fighting for a title they fought right to the very end and this also came into the equation with lando and max who was also in that title fight because we know they get on well off track but there seemed to be a lot of people trying to make out that lando and oscar hated each other my understanding of the situation is that is not the case they like each other they respect each other they're not best friends but there is a real mutual respect and they like each other how different and how challenging is that relationship in formula one with your teammate that you know you've got to beat this person and work with this person how do you negotiate that within the drivers you coach so that's very much going to be a you know an individual thing again uh with the the driver and then whoever's working with them on say the sport on the psychology side um and i think in reality um a lot of what you hear on the outside is just you know people like to to to stir things up a little bit right it adds some intrigue but yes we we have examples through history where we've had more acrimonious relationships think about um rosberg and hamilton you know hamilton lalonza at mclaren and lewis hamilton's first season yeah absolutely and and i still i still think it goes back to what we were saying earlier is that you know the vast majority of it is when you're on track you're getting your job done you don't really think about those things because all you can really can this is really what goes comes down to you can only control your own performance or you can only control the processes that you go through that affect your affect your performance so um any work that might be done with somebody on that front is just making sure that they're able to do that so if if things do come up you're not allowing it to affect you on the track i've got two more questions for you tommy just just firstly finally if you could summarize what it is you guys do and why it's so important to be so mentally strong in formula one how would you summarize it in a few bullet points what's the key here there's probably two or three main things that are really important so so one is um preparing the athlete physically right so um this is something we do through physical training maybe there's some aspects of cognitive training.

30:00We do blood testing. So we're doing a lot of nutrition strategies, thinking about supplements, just making sure that everything is like, you have a good physiological base to perform from. So this is one of the things that we talk about with drivers is how can we create the base that you can perform from? So that's everything around nutrition, sleep, recovery, training, like just create some robustness there. You can perform from there. Then the next step really is that psychology piece. So again, this is not the work that I do because I'm mainly in that kind of first bit. Plus, we might think about supplements and other things for jet lag and race weekends.

30:43But then it's getting those pieces in place so that the drivers have these mental processes as they go through so that they're in the right zone when they need to be on the track. So those are probably the two things. One is that kind of baseline physiology, health, physical fitness kind of area. And that comes with a medical piece. We have an amazing set of doctors who kind of do that. And then that sort of like that mental piece, just putting those processes in place. Tom, it's been so interesting talking to you. I've so enjoyed it. Just finally, I know our listeners will be as curious as I am to know a little bit more about you personally.

31:18We know what hints to do, but how did you get involved in this world? And how did you get to Formula One? Were you a fan? Tell us a little bit about your journey. Yeah, so I've been a Formula One fan my entire life. I trained as a doctor in the UK, worked as a doctor for a couple of years. Then I went and was doing a PhD in physiology and neuroscience. And while I was doing that, I helped build up a startup company working with a variety of different athletes, kind of doing what I do for HINSA right now, but doing blood testing, thinking about physical training, thinking about all these other aspects of health that affect performance we had a podcast um the former medical director of um hint sir luke bennett heard me on a podcast uh sent me an email and said hey do you maybe want to come amazing uh do some work with us in formula one and you know this was 10 years ago and i've been working with him ever since it's amazing well hey no wonder you agreed to do this podcast you know podcasts have helped you in the past that's great absolutely yeah it's good for the medium tommy i could talk to you about this topic all day i've really enjoyed it i've really found it interesting i'm sure our listeners will have got as much out of it as I have.

32:21We really appreciate you taking the time to come on F1 Explains and hopefully we can get you back on in the future. This has been great. Sounds great. Thanks so much for having me. Huge thanks to Dr. Tommy Wood and Hintzer Performance or just Tommy as I've been given permission to call him. I feel like I'm important if a doctor gives me permission to just call them by their first name. So thank you to my close personal friend Tommy. Keep your questions coming. F1 Explains at F1.com. So many of you sending questions this year but we're going to be here right the way through the season. So please do keep them coming.

32:51Anything you want to know about from the world of Formula 1. It could be on-track stuff where you don't quite understand something a commentator said or why something's happened on track, or just something that interests you in the off-track side of Formula 1, like we've been talking about this week. Although I suppose mental performance spreads both on and off-track, doesn't it? But whatever. F1explains at F1.com. Obviously no racing this weekend, but we've got plenty to keep you entertained. And while you're on your podcast app, check out F1 Beyond the Grid. Just search for that. F1 Nation for race previews and debriefs is on this feed.

33:22Both of those with Tom Clarkson. Of course, the F1 TV team will be on the ground at Monaco to keep you covered through all of that. You can watch that in selected countries and on Apple TV in the USA. F1 Explains has new episodes every Friday. We'd be hugely grateful if you could rate the show. Give us a nice comment. Subscribe as well. It really does help us. We're back next Friday. So until then, enjoy your week. Have a good one. Bye for now.

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