Garage Heroes In Training

Trey Shannon from Podium Performance Fitness is our podcast guest for this episode, just in time for the local gym to be freeing up from all the failed New Year's resolution people. This is our second annual episode with Trey, and we go over a variety of aspects of improving your fitness to help improve your driving, especially during the off season. Trey is located near Charlotte NC and is helping many high-level drivers and teams with their off track preparation both physically and mentally. Driving improvements will help reduce individual lap times as well as reducing any fatigue related deterioration during extended stints. If you are interested in improving in this area of your driving, please feel free to contact Trey at: Podium Performance Fitness in Cornelius North Carolina (near Charlotte) or on the website at www.PodiumPerformanceFitness.com and follow them on Instagram and Twitter. Highlights from this episode include: 1) Male vs female optimization 2) Adaptations for racing vs general fitness or other sport specific workouts 3) Low impact options to increase endurance baselines 4) How to establish a baseline performance level 5) Calories and portion control 6) Race day caloric demands 7) Fitness/Working out is the tool to improve performance and your food intake is your tool to gain or lose weight 8) We cover several of the popular exercise and weight loss strategies 9) The difference between the Rock and the Pebble 10) Vicki is a strong proponent of raspberries stuffed with chocolate 11) "Cauliflower if just broccoli without a tan" 12) Bill's Slurpee addiction comes to light, again 13) A story starts with "I saw this video on YouTube….." 14) Left arm preacher curls for driving down the strip or boardwalk 15) Non gym options for exercising at home 16) HIIT – High Intensity Interval Training 17) Visual performance improvement techniques for racing improvement 18) Vestibular system and its potential to reduce motion sickness 19) Brock String 20) Alan has a new mantra, same as the old mantra

This week's Dominating With Dawson segment discusses some of the differences between racing on fast turns and slow turns.

Best regards,

Bill, Vicki, Jennifer, and Alan

Hosts of the Garage Heroes In Training podcast and team members in the GHiT Immature Endurance Racing Team #PodiumPerformanceFitness #garageheroesintraining #garagehereosintrainingpodcast #hypertrophy #proprioception #cheatdays #workingput #racingfitness #racelucky #24hoursofLemons #raceprep #HIITTraining #motionsickness #vestibularsystem #BrockString

Trey Shannon from Podium Performance Fitness is our podcast guest for this episode.  This is our second annual episode with Trey, and we go over a variety of aspects of improving your fitness to help improve your driving.  Driving improvements (both physically and mentally) will help reduce individual lap times as well as any fatigue related deterioration during extended stints. 

This week’s Dominating With Dawson segment discusses some of the differences between racing on fast turns and slow turns.

On this week's podcast, we go over how we did for our 2019 goals and set new goals for the 2020 season. In addition, our Dominating With Dawson segment goes over most of the flags you may see when driving on a track. As always, if you have a topic or request for an upcoming show or a Dominating segment, please let us know within a podcast review or an email to [email protected]. Thanks again! Highlights include:

1) We continue to improve our intro skills, still in training, lol.

2) What we have been working on recently and our upcoming plans

3) Jennifer's Lego League team has made the state finals

4) It has been a big few weeks at the Skripchuk household all around with 5 items at least

5) Our continued struggles with our BMW E36 hubs and Todd Rundgren may be able to help, along with several other of our bad puns and double entendres

6) What our goals for 2019 were and how we did

7) Jennifer needs to aim a bit higher for at least one of her goals

8) Jen proposes a requirement that teens learn on a manual transmission

9) What our upcoming 2020 goals are for this race season

10) Apparently Vicki and Jen are accepting custom themed cakes

11) Kate is the latest team member to get a nickname

12) Vicki is still working on her racing jargon

13) Bill lays an open challenge to El Jeffe

14) 2 week ahead car prep commitment by us all

15) Batman Tool of the week is a slide hammer or slap hammer

Our Batman tool of the week is a Slide hammer and how to use it best. Our Dominating with Dawson Segment this week in covering the basics of the flags you may see at a track. We hope you enjoyed our podcast. We hope to get better as we go. Much like our racing team. If you ever need to contact us you can do so at: Instagram: GarageHeroesInTraining or our website for longer articles at www.GarageHeroesInTraining.com and at Facebook as GarageHeroesIT and our Friends of GHIT page. Best regards, Bill, Vicki, Jennifer, and Alan

Hosts of the Garage Heroes In Training podcast

and team members in the GHiT

Immature Endurance Racing Team

On this week’s podcast, we go over how we did for our 2019 goals and set new goals for the 2020 season. In addition, our Dominating With Dawson segment goes over most of the flags you may see when driving on a track.

Our tool of the week is a Slide hammer

As always, if you have a topic or request for an upcoming show or a Dominating segment, please let us know within a podcast review or an email to [email protected]. Thanks again!

Dion von Moltke is our special guest for this week's podcast. He is a professional racing driver who has won several major races including the Rolex at Daytona 24 Hours and the Sebring 12 Hour among many others. Dion is currently focused on an excellent online coaching website with several other professional drivers/coaches at Racers360. Racers360 provides many types of coaching to improve any level driver including track guides, technique improvement, webinars, as well as personalized driving reviews of your individual video or data. The costs are very reasonable at $100 per year for a Drivers Lounge membership that has access to all the universal videos and webinars and the individual data and video reviews are $99 per lap. If our results are typical, the improvements can be quite substantial and the value cannot be beaten. For this episode, we cover a variety of topics including: 1) Dion's racing history 2) An overview of Racers360 and its various offerings 3) Coaching is available in many areas of racing including wheel to wheel, autocross, karting, and motorcycle racing 4) How the coaches are curated and how they tailor their coaching to each individual driver 5) The tiers of the Racers360 personalized coaching: One Lap analysis for an +/- 15 minute review of your lap for $99 thru the full race analysis to review your skills and race craft 6) Many, many race craft tips and techniques to improve your driving and several common areas where you can improve 7) Comparison of professional vs amateur racing strategy and techniques 8) The best modifications to improve your lap times: HINT IT IS NOT ON YOUR CAR 9) What is BOP 10) When is the best time to start looking for assistance from the Racers360 coaches 11) Potential car set up opportunities available at Racers360 12) Dion recommends we get more cars. Bill agrees very quickly. 13) What lap video should you submit 14) The importance of hitting the apex, as well as car angle at the apex 15) We bond over our shared GTI history 16) What is his favorite shape steering wheel 17) Alan refers to El Jeffe as a trophy truck In addition, we begin our weekly series with Ben Dawson where we go into various topics related to racing and help you to understand and improve your driving skill and knowledge. This week's topic is "Smooth is Fast" Part 1. If you have any questions or topics for us to discuss, please let us know at [email protected].

You can find Dion and his team at: www.racers360.com or using his email at [email protected] or [email protected]. We really love the team and the help that they have offered. Best regards, Bill, Vicki, and Alan Hosts of the Garage Heroes In Training podcast and team members in the GHiT Immature Endurance Racing Team

Dion von Moltke is our special guest for this week’s podcast. He is a professional racing driver who has won several major races and is currently focused on the online coaching website Racers360.  Racers360 provides coaching to improve any driver including track guides, technique improvement, webinars, as well as personalized driving reviews of your individual video or data.

In addition, we begin our weekly series Dominating With Dawson with Ben Dawson where we go into various topics related to racing

Jeff Bloch aka "Speedy Cop" was our guest for this week's podcast. We discussed Jeff and his team's history within racing and building some of the most memorable cars to race on a track of any type. Jeff and the Gang of Outlaws have been racing for more than a decade and have won 9 IOE's and almost every other award in the 24 Hours of Lemons racing series, as well as success in most other series including Lucky Dog and AER. While most known for the design of the cars, some are also quite fast and we can remember fondly getting passed many times at our last NJMP race by an Aquarium car. His knowledge and detailed memory of each car is really astonishing. One day we would hope we could get to 10% of his team's level.

Speedy Cop and The Gang of Outlaws episode highlights include:

1. How many of these cars come to be and eventually get built and raced
2. Racing and Car History
3. How did you choose your cars like the:
   1. Upside Down Camaro
   2. Griswold Family Truckster Station Wagon
   3. Jurassic Park SUV
   4. Spirit of Lemons Cessna Race Plane
   5. Lancia Scorpion
   6. V16 Lincoln Continental
   7. Accordion car
   8. SpeedyCopter
   9. Reliant Regal Rally Car
   10. Speedy Weenies Hot Dog Stand
   11. Pop-Up Camper
   12. Trippy Tippy Hippy Van
   13. AMC Pacer Fishbowl/Aquarium
   14. Light Bright car
4. Bill has a design suggestion, which should likely be ignored for something even better
5. How his team has changed over the years and how each member has continued to important even after they may have reduced their activity within the team and how Jaime, the amazing the team CFO is
6. How to Rent and then Build a Lemons car for a weekend, from scratch and some of the other craziest things experienced since joining Lemon's
7. How does it feel to be a memorial award and still be alive?
8. Structural options for adding features to cars
9. Any Cars that got away?
10. Dream car for road? For a race to start from?
11. What car would you love to switch with that you have raced against?
12. Thoughts on how you have done so far and tips for relatively new teams, mechanics, and/or drivers
13. Our Traditional Good, Bad, and the Ugly

The best way to keep up with Jeff and the team is:

Instagram at: SpeedyCop

Facebook: OfficialSpeedyCop

YouTube channel: SpeedyCopVideos

Website: www.speedycop.com

Best regards,

Bill, Vicki, and Alan

Hosts of the Garage Heroes In Training podcast

and team members in the GHiT

Immature Endurance Racing Team

Jeff Bloch aka “Speedy Cop” was our guest for this week’s podcast.  We discussed Jeff and his team’s history within racing and building some of the most memorable cars to race on a track of any type.  Jeff and the Gang of Outlaws have been racing for more than a decade and have won 9 IOE’s and almost every other award in the 24 Hours of Lemons racing series, as well as success in most other series including Lucky Dog and AER.

A bit late on this episode, but we cover a ton of the various factors that can improve driver comfort. This will help with speed, lessen fatigue, and improve safety. We hope you enjoy this episode. Topics include:

Pre-race preparation

• Seat position and size halo/containment seats
• Seat angle and seat size
• Seat Height and helmet height
• Seat range and angle of sliders
• • Additional padding, Foam pads/risers and Expanding foam
• Air ducts, and helmet inlets
• Exhaust flow and no leaks
• • Sound and noise reduction and ear plugs, if needed
  • Signs and labels within the car
• Radios and Pit-to-car communication
• Dead pedal
• Surgical tubing for Harness release
• • Verify harness is fitting for biggest and smallest drivers
  • Verify everyone knows how to assist with tightening harnesses for drivers
  • • Several styles of harness

• • Hook/Latch Link vs Cam Lock
  • Pull down vs Pull up vs Ratcheting
• Steering wheel position, tilt, and removeable
• Mirror choices, rear view and side mirrors
• Ability to reach all controls, switches, pedals, etc. easily
• Racing Suit sizing

Pre-Stint

• Water/fluids, and Minerals especially potassium and magnesium
• Ginger pills and/or Dramamine for motion sickness and queasiness
• Rest/Sleep
• Food
• Camelback or Water bottle
• Silk Glove liners if cold
• Cool shirt and coolers if warm

Stints

• Driver Order and its potential effect on harness and seat changing time
• Windshield clean and methods to keep fog free
• Helmet shield cleaned and not foggy
• Eyeglasses
• • Stints: Start short, we used 30 min at our first race and work up per driver. Some teams and drivers can go as long as 4+ hours
• Drink as needed, stay ahead, once behind it is too late
• • Critical if doing more than one stint per race weekend
• When you think you are losing concentration, you already have been and its been too long

Hopefully, this will help you, your team, and your car preparation.

Best regards,

Bill, Vicki, and Alan

Hosts of the Garage Heroes In Training podcast

and team members in the GHiT

Immature Endurance Racing Team

A bit late on this episode, but we cover a ton of the various factors that can improve driver comfort.  This will help with speed, lessen fatigue, and improve safety.  We hope you enjoy this episode.  Topics include:

Pre-race and Car preparation

At the Track

While Driving

We hope this helps you, your team, and your car preparation.

Best regards,

Bill, Vicki, Jen, and Alan

Hosts of the Garage Heroes In Training podcast

and team members in the GHiT

Immature Endurance Racing Team