The physiology of Tadej Pogacar has impressed no finish of admiration, dialogue and frequent hypothesis, however in a current interview the Tour de France winner revealed hanging particulars of his coaching and diet.
Talking to Peter Attia on The Drive podcast, the Slovenian mirrored on his profession and numerous Grand Tour wins, however focussed most of his consideration on particulars of his coaching and diet routine.
“I have been coaching with coronary heart charge screens since I am I do not know, 12 years outdated,” Pogacar informed host Peter Attia. “So I’d say, I understand how my coronary heart charge responds after I’m drained or after I’m good. So, yeah, I might go by coronary heart charge solely, nevertheless it’s all the time good to check coronary heart charge to energy, however energy meters should not so dependable as of late.
“You all the time have to be cautious with the temperatures of the skin, the calibration, every thing,” he additional clarified. “And yeah, typically could be off. You have to watch out about this.”
For data-obsessed cyclists, Pogačar’s revelation that his Zone 2 energy vary sits round “320 to 340” will spark curiosity. He additional retold of joyful four-hour coaching rides spent squarely in Zone 2.
“In Monaco, it is actually exhausting to get huge time in Zone 2 as a result of it is a whole lot of climbing,” he mentioned. “You possibly can’t keep energy. I attempt to hit actually excessive zone two on climbs – they’re like, 20 to 40 minutes lengthy, and then you definitely get well and downhill.
“However after I go house to Slovenia or someplace else, or in Spain after we’re coaching Calpe, or summer season, the place it is extra flat, I actually like to remain 5 hours in Zone 2… I’d like to do simply zone 2 and going nonstop.”
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Regardless of his craving for lengthy hours in Zone 2, Pogacar confirmed that he benefited probably the most from coaching in Monaco. “In my expertise, yeah, the very best is to coach on your own home roads, the place you too can take a look at the pace, the VAM, how briskly you are transferring.”
Requested in regards to the specifics of his VAM, Pogacar mentioned, “Coaching seven, seven and a half per cent, if you happen to go all out, I believe it is like 1700 to 1800 of VAM for like quarter-hour.”
Vitamin
Pogačar’s focus has turned extra towards diet and weight in recent times.
“For certain, while you’re a child, you possibly can eat what you need and you do not acquire fats,” he mentioned.
Nonetheless, his method in his present racing is certainly one of moderation moderately than exhausting restrictions. “In the event you limit an excessive amount of and you do not contact chocolate for a month or for six months, then one time you’ll break and you’ll go loopy, and I believe that is not a superb relationship with meals,” he mentioned.
“So it is advisable have steadiness additionally with the dangerous meals, additionally. Then in the case of the low season, I haven’t got the cravings. I am like, Okay, now I am going trip. I’ve good meals, good meals, high quality meals, and never a loopy quantity.”
His weight peaks at 69kg, often stretching to 70kg after indulgences, the Giro-Tour double winner confirmed. Nonetheless, through the Tour de France he sits persistently round 65kgs.
With that in thoughts, his carbohydrate consumption on the bike is rigorously deliberate out. “In drink, we now have both 30 grams or 60 grams [of carbohydrate] in per bottle, not a powerful dilution,” he mentioned.
“However when it is a exhausting stage, it is higher having 60 grams within the bottle after which you possibly can eat much less,” he continued. “As a result of for exhausting levels, it is advisable get round 120 grams per hour. For simpler levels, from 60 to 90g is sufficient. So principally, we goal for that per hour.
Getting to some extent of consuming 120g per hour was a journey for Pogacar. “Like 5 years in the past, 120 grams per hour – that is inconceivable,” he mentioned, crediting his meals sponsor Enervit with producing higher merchandise for his racing consumption.
“5 years in the past, I’d all the time go shit my pants after the stage races or lengthy races. And now, even consuming 120 grams, no abdomen issues.”
Coronary heart charge and HRV
Unsurprisingly, Pogačar’s coronary heart charge website at a low 37 beats per minute throughout sleep, he claims.
“However some days, I might get up with 48-49 if you happen to’re sick or actually fatigued, possibly even over 50.”
As for his max coronary heart charge, he revealed that as a junior he might hit 213, and extra lately repeatedly suggestions over 200.
He additionally started wanting into HRV in 2021, “I didn’t discover it actually fascinating or useful,” he claimed. “However this 12 months I began utilizing extra to trace HRV, coronary heart charge within the night time. And yeah, I have to say that I fairly prefer it now.”
Revealing a variety of 150 on good days, and mid-30s on dangerous days, his HRV falls in step with the broader distinctive physiological numbers he revealed.
Naturally, VO2max is the determine that has traditionally been tied to pure physiology and efficiency, right here Pogacar coyly said, “It has been some time since I examined the final time.”
“In all probability it is excessive.”
The whole podcast, which accommodates wider discussions round his meteoric rise to the highest of biking is on the market on numerous podcast platforms and on Peter Attia‘s web site.
