Red Bull Motorsports
WRC
This is how Thierry Neuville trains for the WRC
Becoming one of the best rally drivers in the world means setting goals, always focusing on getting better and working very, very hard.
From the snow in Sweden and the dust in Mexico to the tarmac of Corsica and the dirt tracks in Australia, WRC championship contender Thierry Neuville spends much of the year racing around the world in his trusty Hyundai i20. And while the locations may change, the goal is always the same: to win.
That requires a lot of hard work. When Thierry isn't in the car next to his co-driver, Nicolas Gilsoul, you can find him in the gym. To be a top-flight rally driver requires focus and the right mind-set. Thierry must make sure he's fit to handle his car, and this often involves very specific exercises.
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"Rally driving takes a lot out of your body," says Thierry Neuville. "That's why it's really important to be in top shape behind the wheel. If I am haring down a dirt track at 140kph, cutting the bends perfectly and making jumps that are dozens of metres long, I must keep control at all times. Focus, alertness and responsiveness are extremely important. I need lightning-fast reactions, because every 10th of a second can make the difference!"
But what exercises does Thierry do exactly? Here are seven key workouts you can try for yourself.
1. Endurance
Endurance exercises are key to maintaining focus
© Wilhelm Westergren
- Jump on and off a tyre, while stretching your arms. Using an elastic strap gives resistance.
- Two sets of 20 reps.
- This trains endurance as well as arm and leg coordination.
- It also trains precision, as Thierry doesn't look at his feet when he jumps, just like he can't look down at the pedals as he's driving.
2. Resistance
This resistance training is tailored to the demands of the WRC
© Wilhelm Westergren
- Controlled movement of a weighted steering wheel, while sitting in a racing seat.
- Four times 20 reps.
- Thierry strengthens his back muscles through the resistance of the cable weights.
- He also trains grip and strength in his arms during steering movements.
3. Core
A tyre is useful for core training
© Wilhelm Westergren
- Planking on a car tyre and controlled rolling from left to right.
- Four times 20 reps.
- Training abs is always a good idea, as it gives balance and builds strength through the whole body.
- While driving, much of the force Thierry puts out goes through his shoulders. This exercise is ideal to help train stability there.
4. Responsiveness
Improving reaction speed
© Wilhelm Westergren
- Catch tennis balls while holding a weight and looking straight ahead. Thierry does this workout while balancing on his knees on an exercise ball for an extra challenge. You have to be quick, because you don't know which side the tennis balls will fall.
- Four times 30 seconds.
- This is how Thierry trains the speed of his reactions and practises picking up details in his peripheral vision.
- At the same time he trains his shoulder muscles by alternating the weight between his hands and always holding it up high.
5. Speed
Speed is of the essence
© Wilhelm Westergren
- Rotate a special device – the power loop – while balancing on a car tyre. At home, you can use two small weights.
- Two times 90 seconds.
- Thierry trains the speed of his arms with this special device. Resistance can also be built in.
- At the same time he trains his balance by keeping his body controlled on the car tyre.
6. Vision
Thierry uses this set-up to improve his vision
© Wilhelm Westergren
- Thierry uses a special trainer with lights he must tap when they come on. It can be set to flash at different speeds and colours. If you want to try at home, try sticking numbered post-it notes to a wall and having someone call the numbers.
- Three times 50 correct touches.
- This exercise trains responsiveness and peripheral vision as Thierry keeps looking straight ahead.
- At the same time he trains his hand-eye coordination, which is very important when racing.
7. Balance
A good sense of balance is vital
© Wilhelm Westergren
- While balancing on an exercise ball, bend and stretch your left leg, hold a weight at steering height and turn it like a steering wheel. Two large elastics give resistance.
- Four times 30 seconds.
- By stretching his left leg, Thierry trains the leg he uses to brake while continuing to keep his body balanced.
- Meanwhile, he trains control and resistance with steering movements, again while keeping his balance.
Keep going!
The workout's not over yet
© Wilhelm Westergren
Of course, these aren't the only workouts that Thierry does. He has countless exercises and variations, both in the gym and outside, including interval training, strength exercises and running. Difficult exercises are repeated and Thierry always keeps an eye on his heart rate. After all, the most important thing is to train correctly.
