What are Tadej Pogačar's preferred types of climbs?

He prefers longer climbs, around 20 minutes, with a steep gradient between 7-12%. He finds that steeper gradients offer less drafting advantage, allowing him to attack more effectively.

How has Pogačar's training and nutrition changed between 2023 and 2024?

He has incorporated more core training and become more detailed with nutrition. He's less focused on just eating excessively and more on balanced, quality food, even in the off-season.

What is Pogačar's approach to carbohydrate intake during hard stages?

For hard stages, he aims for around 120 grams of carbohydrates per hour, utilizing gels and drinks. He has trained his gut to handle this high intake without stomach issues.

How does Pogačar use heart rate and power meters in his training?

He relies on heart rate monitoring, which he's used since he was young, but also compares it with power meter data. He emphasizes training on familiar roads using speed, VAM, and how he feels to gauge his performance.

What makes Alpe d'Huez the hardest climb among the famous Tour de France ascents?

While Galibier and Col d'Izoard are also challenging, Alpe d'Huez is considered the hardest due to factors like wind and heat at the summit, which significantly impact riders.

How does Pogačar handle race defeats and maintain sportsmanship?

He emphasizes that cycling is a team sport and acknowledges the sacrifices of his teammates. Even when devastated, he thanks his team and focuses on what he can't change, finding support in his teammates.

What are Pogačar's future career goals?

He aims to win all five cycling classics, including the World Championships, and also wants to win the Vuelta a España. He considers the Tour de France the pinnacle and plans to continue racing it as long as he enjoys it.

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318 - The Meteoric Rise of Tadej Pogačar: From Prodigy to Cycling Legend

Peter Attia MD

Science & Technology5 min read50 min video

Sep 23, 2024|530,952 views|14,025|962

Peter Attia MD Dr. Peter Attia Early Medical The Drive Podcast The Drive Longevity Zone 2

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TL;DR

Tadej Pogačar discusses his rise, dominant 2024 season, training, nutrition, and cycling philosophy.

Key Insights

Pogačar attributes his success to teamwork and a positive mindset, even in defeat.

His 2020 Tour de France win was unexpected, a result of a strong final time trial.

He focuses on detailed nutrition and core training for peak performance.

Zone 2 training and heart rate variability are key metrics for his recovery and readiness.

Pogačar enjoys racing against Jonas Vingegaard, acknowledging the mutual motivation.

He aims to win all five cycling classics and is set on winning the World Championships.

GRACIOUS IN DEFEAT AND TEAMWORK

Tadej Pogačar emphasizes that cycling is a team sport, highlighting the sacrifices made by his teammates. He views setbacks not as personal failures but as opportunities to learn and grow. His graciousness in defeat, exemplified by thanking his team after a difficult stage, showcases a mature understanding of sportsmanship and a profound appreciation for the collective effort required for success in professional cycling. This mindset is foundational to his resilience and continued drive.

THE UNEXPECTED 2020 TOUR DE FRANCE VICTORY

Pogačar's 2020 Tour de France win was a breakthrough he did not anticipate. Initially aiming for a podium finish alongside co-leader Primož Roglič, an astonishing performance in the final time trial completely shifted the race outcome. This unexpected victory, secured with a powerful effort on the final day, solidified his status as a major contender and set the stage for his future dominance, defying even his own expectations and surprising the cycling world.

STRATEGIES FOR PEAK PERFORMANCE: TRAINING AND NUTRITION

Pogačar's training regimen has evolved to include more detailed nutrition and core strength work. He emphasizes balanced eating, even allowing for treats in moderation to avoid extreme restriction. He fine-tunes his hydration and carbohydrate intake, aiming for specific gram targets per hour, and has significantly improved his gut tolerance through specialized products and consistent practice. This meticulous approach to fueling and physical conditioning is crucial for sustained effort over multi-week races.

METRICS FOR MONITORING READINESS AND EFFORT

He utilizes heart rate and heart rate variability (HRV) to gauge his readiness for training and racing, acknowledging that these metrics can be informative but also potentially misleading if over-analyzed. Pogačar also dedicates significant time to Zone 2 training, particularly on longer climbs and flatter terrain when available, to build aerobic capacity. He carefully monitors power output and adjusts intensity based on duration and recovery, striving for optimal physiological adaptation.

THE RIVALRY AND MOTIVATION FROM JONAS VINGEGAARD

Pogačar views his rivalry with Jonas Vingegaard as a major driving force in professional cycling. He acknowledges Vingegaard's strength and the competitive dynamic they share, believing it pushes both riders to achieve higher levels of performance. This mutual motivation is seen as a consistent factor in their Grand Tour battles, elevating the sport and inspiring fans with their epic duels season after season, ensuring their continued participation in major events like the Tour de France.

AMBITIONS AND THE PURSUIT OF CLASSICS LEGEND

Looking ahead, Pogačar harbors ambitions beyond Grand Tours, including an intense desire to win all five of cycling's prestigious Monuments and the World Championships. He acknowledges the difficulty of winning races like Milan-San Remo but remains determined. He also expresses interest in returning to the Vuelta a España to secure a overall victory. The Olympics remain a goal, contingent on the parcours, but are secondary to World Championships and Grand Tours due to scheduling conflicts.

THE PHYSIOLOGICAL CHALLENGE OF CLIMBING AND TIME TRIALS

Pogačar discusses his affinity for steep, around 20-minute climbs, where drafting is less effective, allowing for more direct efforts. He contrasts this with flatter climbs where drafting plays a larger role. His power output on climbs can reach high VAM (Velocity Above Mean) figures, even in training, demonstrating his exceptional climbing ability. While he's not as consistent in time trials as on road bikes, he can produce comparable power numbers, enhanced by biomechanical advancements and specific training.

MANAGING THE EXTREMES: HEAT AND FAN INTERACTION

Heat training has become increasingly important in cycling, and Pogačar has adapted to it, recognizing it as a significant factor in performance, especially for riders who might struggle in hot conditions. He also addresses the incredible spectacle of fans lining the roads, acknowledging both the excitement they generate and the inherent risks. While he enjoys the energy, he admits to sometimes subconsciously easing off slightly to avoid potential incidents with spectators.

PERSPECTIVES ON MEDIA SCRUTINY AND HISTORIC ACHIEVEMENTS

Pogačar admits to feeling frustrated after consecutive second-place finishes in the Tour de France but emphasizes his process of evaluating mistakes. He downplays media criticism about winning too much, viewing it as a catalyst for controversy rather than genuine disapproval. He refrains from fixating on breaking historical records, like Eddy Merckx's stage wins, preferring to focus on enjoying each race and performing at his best when opportunities arise, taking each victory as it comes.

THE EVOLUTION OF TRAINING AND EARLY ATHLETIC BACKGROUND

His early athletic development included diverse sports like running, swimming, and cross-country skiing during winter months, which provided a broad base of fitness. He now incorporates running in the offseason, though he finds maintaining it throughout the season challenging. Pogačar enjoys a variety of activities beyond cycling, like paddle, and prefers not to have extended periods completely off the bike, typically taking only a few days off before resuming training and enjoying other sports.

COMPARISON WITH CYCLING LEGENDS AND FUTURE POTENTIAL

Pogačar acknowledges Eddy Merckx as an unparalleled legend whose achievements in a different era seem unimaginable today. While he doesn't necessarily seek comparisons, he respects Merckx's versatility. The concept of the one-hour world record, once a possibility, seems less so now after recent record-breaking attempts. He recognizes his own significant potential, given his young age, to continue achieving great success in the sport for years to come.

DIFFERENCES IN CLIMBING VS. TIME TRIAL POWER OUTPUT

Pogačar notes that quantifying the exact watt difference between climbing and time trial positions is an ongoing process for him. While he's less consistent on the TT bike than his road bike, he can match the power output when it counts. Advancements in biomechanics and specialized training have helped riders optimize their positions and performance on time trial bikes, allowing for higher power delivery and efficiency in a tucked aerodynamic stance.

THE ROLE OF EARLY SPORTING EXPERIENCES

During his junior years, Pogačar engaged in various sports, including running up mountains and swimming weekly, which contributed to a well-rounded athletic foundation. He has recently integrated running into his offseason routine, though he finds it difficult to sustain throughout the competitive season. His preference for active recovery and cross-training means he rarely takes extended breaks from physical activity, enjoying diverse sports like paddleboarding and skiing.

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