How System E Champion Jake Dennis Trains and Eats to Keep Race-Prepared

System E’s 2023 world champion Jake Dennis has been chasing a second title with Staff Andretti, racing on tracks throughout the globe in places akin to Jeddah, Miami, and Monaco. Now readying for motion in Jakarta, the 6’ 2” driver managed to remain nonetheless lengthy sufficient with a purpose to speak coaching with M&F, revealing a few of the challenges that taller racers face.

“Yeah, I’m most likely a bit too tall to be sincere,” jokes Dennis, the British driver who first started racing with karts aged 8 and by no means appeared again. “It positively has its limitations. Clearly, the largest one is becoming within the automotive,” he explains. “Usually, for many of my profession, it’s been fairly tight. To be honest, System E have really made fairly a giant automotive, so this one is a little bit of a luxurious for me proper now, not having my knees type of bent loopy quantities or my elbows.”

Having competed in System 3, Jake Dennis has additionally served as a growth driver, testing System 1 automobiles, so he has examined all kinds of racing automobiles. The most recent System E car is the GEN3 EVO, and whereas it could be a bit of roomier than its conventional counterparts, this automotive can severely transfer. In truth, with its functionality of 0-60mph in 1.82 seconds, the GEN 3 EVO accelerates 30% sooner than a present F1 automotive.

Nonetheless, area will not be the one problem that taller drivers like Dennis should navigate. “The opposite aspect is my weight,” he tells M&F. “Making an attempt to maintain your weight down as a tour driver is at all times a bit of bit difficult. They at all times set these weight limits based mostly across the common racing driver, which might be 5’ 8” to five’ 10”, so it’s been difficult.” The general weight for each driver and automotive at the moment sits at 856 kilograms (1,887 kilos). Usually, a person might want to weigh round 80 kilograms (176 kilos) with a purpose to keep inside the guidelines, so being tall can positively have its drawbacks.

How Jake Dennis Trains for System E

With no energy steering in System E automobiles, Jake Dennis explains that his wrists and arms take essentially the most punishment throughout a race. “The burden of steering is fairly extreme, particularly on the road circuits,” he explains, noting that muscle fatigue within the shoulders and forearms comes on account of holding onto the wheel so intensely.

Whereas Dennis does prepare his core, he explains that the GEN3 EVO automotive seats match across the physique snugly, so the core is much extra supported than in different kinds of automobiles. “I simply typically try to at all times concentrate on energy,” he tells M&F. “Energy coaching for me is a giant factor.” Nonetheless, Dennis must preserve his physique mass in-check, so he doesn’t go too heavy on leg day. “I can’t afford to have large muscular legs, as a result of it might take me means over the burden restrict,” he notes.

Dennis splits his higher physique classes into chest/higher again and biceps/triceps days. To duplicate the changes required in a shifting automotive, he focuses on free weights somewhat than the mounted course of machines. To construct his shoulders, Dennis performs pullups and bent over rows to arrange for the trials of the street. The driving force does like to make use of cables, nevertheless, and performs workouts like pec flies. “I discover the cables tremendous helpful for focusing on particular areas,” he explains. Regardless of the transfer, Dennis says that he likes to coach near failure with out pushing himself to the restrict and risking damage.

How Jake Dennis Approaches Diet for System E

Now dwelling in Monaco, Dennis reveals that the tradition of strolling has seen his step rely enhance from 10K within the UK to 18K in latest occasions. “It’s a lot nicer to simply be exterior. The climate’s nice!” he beams. Burning these further energy has been a large increase for the racer, however he additionally must preserve a decent watch of his vitamin to remain inside these System E weight limits. Dennis explains that his calorie consumption in the course of the race season sits at round 1,800 energy, whereas ensuring to his 180 grams of protein.

“I try to keep away from carbs,” he provides. “My physique now’s so used to not having them, I don’t actually crave them.” This technique retains Dennis’ weight slightly below the 80-kilogram allocation for drivers. “I’m targeted on my protein, a bit of little bit of wholesome fat, after which I most likely hit like possibly 30 to 50 grams of carbs a day, however actually not quite a bit.”

Whereas Dennis does have management over his train regime, and his technique round vitamin, one facet of racing that he does get a say in is the warmth of the race. “It is extremely scorching in inside the race automotive,” he shares. “Not simply inside a System E automotive, however different sports activities automobiles too.” To arrange, Dennis exposes himself to excessive temperatures through warmth chamber classes or the sauna. “Simply to try to get your physique acclimatized as greatest you may,” he explains. “However to be sincere, nothing actually prepares you for it.”

Dennis will subsequent race System E for Staff Andretti on June 21, 2025, in Jakarta, the place the common temperature for this time of 79.4 °F, 26.3 °C with a humidity issue of greater than 80%. Now that’s a tall order.

To comply with Jake Dennis on Instagram, click on right here.