A Formula 1 driver's race morning diary

Sunday morning is different from the other days of a grand prix weekend because it is much more relaxed - the mood changes. On Saturday morning in particular, the build-up to qualifying is quite intense because of the nature of the session. Both Nico and Daniel Ricciardo have to perform at a high level for a short amount of time in qualifying, and you can't really approach a long race distance in the same way. Now most races start at 3.10pm local time, that makes Sundays quite drawn out.

Whatever happens on Saturday, it's important to draw a line under the result of qualifying. We know where we are starting and you can't change that, so it's important to focus on what is possible from that grid position.

I've worked with Nico for three years now and he quite likes to get up and get going. Drivers will often start by doing some warm-ups and activation at the hotel on Sunday morning.

This is just a way of waking up the body and physically getting it loose and ready. Things like progressive stretching and perhaps a bit of light cardio. That can either be a gym-based exercise, such as a static bike or cross trainer, or maybe a jog. Nothing too dynamic, so no sprinting or playing any sports.

Nico and I tend to do a relaxing sports massage on Sunday to start getting him physically ready. This also gives us a chance to chat about how he's slept or how he's feeling about the race.

We normally have breakfast in the Renault motorhome. Nico might then have a snack mid-morning and have lunch just before the drivers' parade. After the drivers' parade we don't have too long before he has to go to the garage to get strapped into the car. In his drivers' room, this is where Nico will just have a bit of quiet time and some contemplation. He'll close his eyes for a few minutes and will visualise the race. The first corner, first lap, race strategy, that type of thing. We don't discuss too much at this point.

We will follow the relaxation time with some more intense activation. As he gets closer to getting to the grid, the adrenaline builds and this is his last chance for a little break from that.

We'll start an activity and whatever it is, we'll do it with a bit of fun and have a laugh. It's important to have this release. Whether it's a bit of football, a few reaction drills where we throw and catch balls - inevitably we'll start to throw them at each other, like a couple of kids!

With the intensity of a grand prix looming, it is important to have these moments to relax and ease the pressure. Then he can stroll into the garage and he's ready to go.

On the grid there are various activities that drivers do and some are different to others. You see some sitting down, under an umbrella, focused on the task ahead - listening to music. Others, like Nico, are more than happy to chat.

On the other side of the team you'll see Dan doing some dynamic stretching and mobility movements like rolling his wrists or shoulders. I assume he likes to do movements that feel good to him and allow him to stretch. Don't forget the guys are about to spend two hours cramped and uncomfortable in the cockpit.

All the drivers also fist bump mechanics and people they know on the way from the anthem to the car. It's a way to share support - a bit like tennis players. When they win a point they always look up to their coaches, or in doubles tennis players celebrate every point. Drivers are about to be alone for two hours in the car, so it's good to receive some positive vibes from the team before the race.

Nico is a tough, independently minded competitor and doesn't need someone to look after him, but every driver occasionally needs their engineer to come on the radio in the race and give them a bit of encouragement.

When the drivers are in the car, the key thing from my perspective is hydration. Actually, it's not something you can rush - it needs to be a constant process that starts much earlier in the weekend because there is a rate at which your body can absorb fluids. If you're feeling thirsty and you start drinking too much too quickly, your body can only take on so much and will just flush the rest out.

As a result, I have a schedule of water and electrolytes for the weekend and for inside the car too. I know what generally works for Nico, but I also constantly tweak the plan based on how he's feeling and how hot it is out there.

Post-race, depending on the track, the drivers can be a bit beaten up afterwards so there's a big benefit to relieving the stress from the muscles that have been under tension for so long. We do this via a post-race deep-tissue massage. If a circuit is bumpy that can be a big factor, or if there are high-speed corners, which can fatigue the neck. The nutrition aim afterwards is to rehydrate and take on proteins, both important to kick-start
a driver's recovery.

I remember at last year's Singapore Grand Prix, Nico came out of the car and I was prepared with my cold towels and cold drinks and he immediately said, 'I need something to eat.' So, I'm rummaging for a power bar and he said, 'I really need a sandwich to get my teeth into!' We found him one and before he did any media he was sitting on the ground tucking into a sandwich because he was so hungry and drained of energy.