The physiology of Tadej Pogacar has impressed no finish of admiration, dialogue and frequent hypothesis, however in a latest interview the Tour de France winner revealed placing particulars of his coaching and vitamin.
Chatting with 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 vitamin routine.
“I have been coaching with coronary heart fee displays since I am I do not know, 12 years previous,” Pogacar informed host Peter Attia. “So I’d say, I understand how my coronary heart fee responds once I’m drained or once I’m good. So, yeah, I might go by coronary heart fee solely, however it’s all the time good to check coronary heart fee to energy, however energy meters are usually not so dependable today.
“You all the time must be cautious with the temperatures of the skin, the calibration, all the things,” he additional clarified. “And yeah, typically could be off. You’ll want 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 arduous to get huge time in Zone 2 as a result of it is quite a lot of climbing,” he stated. “You may’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 better and downhill.
“However once I go residence to Slovenia or elsewhere, 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.”
The most recent race content material, interviews, options, opinions and knowledgeable shopping for guides, direct to your inbox!
Regardless of his craving for lengthy hours in Zone 2, Pogacar confirmed that he benefited essentially the most from coaching in Monaco. “In my expertise, yeah, the perfect is to coach on your property roads, the place you may as well take a look at the velocity, the VAM, how briskly you are shifting.”
Requested concerning the specifics of his VAM, Pogacar stated, “Coaching seven, seven and a half per cent, for those who go all out, I believe it is like 1700 to 1800 of VAM for like quarter-hour.”
Diet
Pogačar’s focus has turned extra towards vitamin and weight in recent times.
“For positive, while you’re a child, you possibly can eat what you need and you do not achieve fats,” he stated.
Nevertheless, his method in his present racing is one among moderation reasonably than arduous restrictions. “If you happen to prohibit 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 stated.
“So it is advisable have steadiness additionally with the unhealthy meals, additionally. Then in relation to 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, sometimes stretching to 70kg after indulgences, the Giro-Tour double winner confirmed. Nevertheless, 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, now we have both 30 grams or 60 grams [of carbohydrate] in per bottle, not a robust dilution,” he stated.
“However when it is a arduous 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 arduous phases, it is advisable get round 120 grams per hour. For simpler phases, from 60 to 90g is sufficient. So mainly, we purpose 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 unattainable,” he stated, 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 fee and HRV
Unsurprisingly, Pogačar’s coronary heart fee website at a low 37 beats per minute throughout sleep, he claims.
“However some days, I might get up with 48-49 for those who’re sick or actually fatigued, possibly even over 50.”
As for his max coronary heart fee, he revealed that as a junior he might hit 213, and extra lately repeatedly ideas over 200.
He additionally started wanting into HRV in 2021, “I didn’t discover it actually attention-grabbing or useful,” he claimed. “However this yr I began utilizing extra to trace HRV, coronary heart fee within the night time. And yeah, I need to say that I fairly prefer it now.”
Revealing a variety of 150 on good days, and mid-30s on unhealthy 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.”
“Most likely it is excessive.”
The entire podcast, which accommodates wider discussions round his meteoric rise to the highest of biking is obtainable on numerous podcast platforms and on Peter Attia‘s web site.
