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Topic: Racer Fitness and Nutrition Questions Answered Here
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Page 1 of 5 of 97 replies
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February 25, 2011 at
01:20:54 PM
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Hey everyone. My name is Russ Bohaty. I am the personal trainer for Travis Rilat as well as NASCAR's Kasey Kahne and the Kasey Kahne Race team. I have been a trainer for over 2 decades. I am originally from Minnesota and currently live outside of Dallas, Texas.
I am new to computers, but I think it is an exciting tool. Jeff was kind enough to give me the ok to offer myself up for your questions about improving your results through better race-focused fitness. My goal is to meet as many racers as possible and share what I know. A resource like this forum allows me to more easily do that. Feel free to ask me any questions on mental and physical preparation for peak performance on the track. I'll do my best to answer your questions fully and completely.
I'll try to check in here daily and answer you promptly. Best to everyone. Here's to winning!
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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February 28, 2011 at
01:12:31 PM
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http://motorsports.fanhouse.com/2010/03/06/fit-at-51-mark-martin-leads-nascars-workout-buffs/
I get a lot of questions about Mark Martin of NASCAR and his continued success on the track. Thought I'd share this with you. From a couple years ago, but maybe you all missed it. Mark is a monument to the power of sport specific fitness in the sport and what being properly conditioned can do for racers.
Best,
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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February 28, 2011 at
03:05:15 PM
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Where does beer fit into your fitness plan?
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March 01, 2011 at
12:17:48 PM
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Reply to:
Posted By: Oppermanfan on February 28 2011 at 03:05:15 PM
Where does beer fit into your fitness plan?
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Oppermanfan,
If you ask a guy like Mark Martin or Carl Edwards, they'd probably say it fits perfectly for guys who finish back in the pack.
I am a big proponent of balance for my clients and I would say beer is cool if you pick your spots. The way the circuits have gotten now, the margins are so thin between victory and defeat, the emphasis is on competitive advantage like no other time that I have seen. The racers are way more health conscious then 20 years ago.
Maybe I'll add that to the nutrition guide of RWO update. "Beer: It is not just for breakfast anymore."
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 01, 2011 at
05:07:23 PM
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11/07/2006
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5575
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Reply to:
Posted By: RussBohaty on March 01 2011 at 12:17:48 PM
Oppermanfan,
If you ask a guy like Mark Martin or Carl Edwards, they'd probably say it fits perfectly for guys who finish back in the pack.
I am a big proponent of balance for my clients and I would say beer is cool if you pick your spots. The way the circuits have gotten now, the margins are so thin between victory and defeat, the emphasis is on competitive advantage like no other time that I have seen. The racers are way more health conscious then 20 years ago.
Maybe I'll add that to the nutrition guide of RWO update. "Beer: It is not just for breakfast anymore."
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Hey Russ, I'm having a hard time believing that the racers are more health conscious than those tough old boys that used to race at North Starr when you were the announcer out there. 
It's been a while since I've seen you, how are you doing?
Stan Meissner
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March 02, 2011 at
05:38:22 PM
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Reply to:
Posted By: StanM on March 01 2011 at 05:07:23 PM
Hey Russ, I'm having a hard time believing that the racers are more health conscious than those tough old boys that used to race at North Starr when you were the announcer out there.
It's been a while since I've seen you, how are you doing?
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Hey Stan!
It is hard to believe isn't it? The world sure has changed. The racers are looking for any edge is the best way to describe it.
I am doing real fine. I am living in Texas. Training at Golds Gym of Dallas. I met the producer of my new workout program there. Kacey Kahne thinks that the program will be a great thing. He has been real supportive. Joey Saldana and a lot of those guys are behind me too. That really helps. I am Pretty excited. Right now just trying to use the computer to connect with as many racers as I can nationwide.
We need to trade some stories about Minnesota and catch up. I'll shoot you a message.
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 02, 2011 at
07:10:50 PM
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5575
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Reply to:
Posted By: RussBohaty on March 02 2011 at 05:38:22 PM
Hey Stan!
It is hard to believe isn't it? The world sure has changed. The racers are looking for any edge is the best way to describe it.
I am doing real fine. I am living in Texas. Training at Golds Gym of Dallas. I met the producer of my new workout program there. Kacey Kahne thinks that the program will be a great thing. He has been real supportive. Joey Saldana and a lot of those guys are behind me too. That really helps. I am Pretty excited. Right now just trying to use the computer to connect with as many racers as I can nationwide.
We need to trade some stories about Minnesota and catch up. I'll shoot you a message.
Russ
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Sounds good Russ. My email link is on my website.
Stan Meissner
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March 02, 2011 at
09:20:10 PM
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Hey Russ,
I am a 22 year old female i race 305 sprint cars and I am almost 25 pounds underweight. What would you suggest I do to reach my opiomal weight and performance level?
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March 03, 2011 at
12:31:33 AM
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Steve Kinser: Explain.
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March 03, 2011 at
11:09:45 AM
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Reply to:
Posted By: RussBohaty on February 25 2011 at 01:20:54 PM
Hey everyone. My name is Russ Bohaty. I am the personal trainer for Travis Rilat as well as NASCAR's Kasey Kahne and the Kasey Kahne Race team. I have been a trainer for over 2 decades. I am originally from Minnesota and currently live outside of Dallas, Texas.
I am new to computers, but I think it is an exciting tool. Jeff was kind enough to give me the ok to offer myself up for your questions about improving your results through better race-focused fitness. My goal is to meet as many racers as possible and share what I know. A resource like this forum allows me to more easily do that. Feel free to ask me any questions on mental and physical preparation for peak performance on the track. I'll do my best to answer your questions fully and completely.
I'll try to check in here daily and answer you promptly. Best to everyone. Here's to winning!
Russ
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What is a good, basic all around workout for a sprint car driver? How about diet? Especially race day diet. Any information is appreciated and thank you in advance.
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March 03, 2011 at
01:17:04 PM
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This message was edited on
January 24, 2012 at
04:27:59 PM by slideguy
Reply to:
Posted By: RussBohaty on March 02 2011 at 05:38:22 PM
Hey Stan!
It is hard to believe isn't it? The world sure has changed. The racers are looking for any edge is the best way to describe it.
I am doing real fine. I am living in Texas. Training at Golds Gym of Dallas. I met the producer of my new workout program there. Kacey Kahne thinks that the program will be a great thing. He has been real supportive. Joey Saldana and a lot of those guys are behind me too. That really helps. I am Pretty excited. Right now just trying to use the computer to connect with as many racers as I can nationwide.
We need to trade some stories about Minnesota and catch up. I'll shoot you a message.
Russ
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Russ Bohaty, hope you are well and all things are good with you.
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March 03, 2011 at
04:07:50 PM
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Reply to:
Posted By: Dracer on March 02 2011 at 09:20:10 PM
Hey Russ,
I am a 22 year old female i race 305 sprint cars and I am almost 25 pounds underweight. What would you suggest I do to reach my opiomal weight and performance level?
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Young lady,
How thrilling for you to be a racecar driver. What a sport it is! Adding weight is two part deal. You want the weight to be as much muscle as possible but if your weight gain goals are extreme (adding 25 lbs is a lofty goal), then you will likely have points in the process where it isn't total muscle on You want to eat more meals in a day. I am talking as many as 5. Make the meals a little smaller than normal. Make sure protein from meat, fowl and eggs is a big part of your diet. Take the long patient path to add the weight and do it with diet rather than supplements. Part 2 is to add some weight training to your regimen. If you already are weight training, lower the reps and use a little more weight.
The weight gaining reps are 5 to 8 max. Also lift slowwwwwly. Lifting too fast with light weights is good for muscle conditioning but doesn't necessarily contribute to optimum weight gain.
Your thought processes are good here because being at your ideal weight will keep you from burning out late in the race. Also FYI, I have three videos that I share with my online racer subscribers. There are some great examples of exercises to focus on. Travis Rilat is in them too. Free to join. http://racersworkout.com
Good luck.
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 03, 2011 at
04:28:49 PM
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Reply to:
Posted By: ya on March 03 2011 at 11:09:45 AM
What is a good, basic all around workout for a sprint car driver? How about diet? Especially race day diet. Any information is appreciated and thank you in advance.
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Hi Ya,
While working out we are also working on a protien drink simultaneously. Not guzzling, or even drinking. Just sipping. You need energy in for energy out. I am a big fan of multivitamins as part of your daily regimen. The food we eat remains the best way to meet our vitamin and mineral needs, but those needs can be more than what we eat can fully provide. Especially if we are working out heavily and competing in weekly races. As you all know, it is draining.
For a basic workout, check out this video that I share with my subscribers. Feel free to subscribe too. No cost to join. http://budurl.com/videoexamples
Travis Rilat of Sprint is on there. One heck of a good guy.
Also, if you leave me your email address, I'd be happy to send you the actual blueprint for a random week in the Racers Workout so you can get a feel for how we focus our efforts. Your's to keep and use as you prepare yourself.
If at any point, you have any questions about the specific exercises, bring them and we'll get down to the nitty gritty for everyone on the forum.
Race Day-- (really good question by the way) Limit your eating to only a protein drink before noon after that lots on fruit an veggies. For a snack at the track-- keep a protein bar handy. Drink lots of water too. Good luck and let me know how this works for you.
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 03, 2011 at
04:32:21 PM
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02/13/2011
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Reply to:
Posted By: slideguy on March 03 2011 at 01:17:04 PM
Russ Bohaty, hope you are well and all things are good with you.
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Adam,
Good to here from you! Hope all is well with you too. You know me. I'm old and bold. I am doing fine here in Texas. I'll be up your way in June. I gotta meet up with the Kahne boys. Hope to see you sometime.
What is new with you? Tell me what you are up to.
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 04, 2011 at
08:26:05 AM
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"There are old racecar drivers and bold racecar drivers. But there ain't many old bold racecar drivers."
One of my favorite Helmet Talks I share with my racers while they are in the drivers seat just before the race starts. This one always loosens them up and they tell me it keeps them mentally focused. I'll share more of the best of Helmet Talks in the coming days. Give my friends here an idea about what the pro racers are doing mentally just before a race. They are also on my Racers Trainer site if you want the full collection.
Don't discount the mental aspect of conditioning. It makes the physical effort of working out possible and makes winning happen.
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 04, 2011 at
09:45:11 AM
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Nice video uncle Russ, I didn't know you could be such a star. Keep up the good work.
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March 04, 2011 at
09:51:12 AM
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I usually like to sip on a couple 16 oz Red Bulls all night at the track, and try to work in a Twix bar or two. Sometimes I get the shakes but I assume because it's from low blood sugar so I try to immediately have another Twix or drink of Red Bull.
Is that a good race night diet, or should I be looking at something like Rockstar or Monster, or even 5-hour energy or something like that.
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March 04, 2011 at
12:36:46 PM
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Reply to:
Posted By: chuckp on March 04 2011 at 09:45:11 AM
Nice video uncle Russ, I didn't know you could be such a star. Keep up the good work.
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Chuckie how are you!? I am living in Texas an loving it. Was with the Kahne an Dolansky boys last week. Exciting things happening all around. See you when I come north in june.
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 04, 2011 at
12:41:00 PM
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Reply to:
Posted By: wingtree on March 04 2011 at 09:51:12 AM
I usually like to sip on a couple 16 oz Red Bulls all night at the track, and try to work in a Twix bar or two. Sometimes I get the shakes but I assume because it's from low blood sugar so I try to immediately have another Twix or drink of Red Bull.
Is that a good race night diet, or should I be looking at something like Rockstar or Monster, or even 5-hour energy or something like that.
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Hi Wingtree,
Truthfully I am not into Energy Drinks. Especially not into them during time periods leading up to racing. You touched on it a little bit about the shakes.
We want to be steady of mind, steady of sense, steady of nerve. Then we let our abilities take over to go and win.
Try going with Gatorade as an alternative and use protein bars and raw fruits and veggies to maintain optimum blood sugar for race readiness. Don't forget the water too!
Where do you race?
Russ
Check out my Racer's Workout; the first sport specific
workout for auto and moto racers.
Make your last lap as strong as your first. Let's win
some races! http://racersworkout.com
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March 04, 2011 at
02:11:30 PM
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Reply to:
Huh? haha
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