#318 ‒ Cycling phenom and Tour de France champion Tadej Pogačar reveals his training strategies, on-bike nutrition, and future aspirations
In this two-part episode of The Peter Attia Drive, Tadej Pogačar shares his training and nutritional strategies for elite-level competitive cycling. He relates his meteoric rise to cycling stardom, highlighted by his dramatic 2020 Tour de France victory when he made a thrilling comeback against Roglic in the final time trial stage.
Pogačar offers insights into his well-rounded approach, including prioritizing steady-state training while adapting intensity levels to avoid overtraining. He discusses his versatile success across varying race types—from Grand Tours like the Giro d'Italia and Tour de France to prestigious one-day "Monument" classics. The young Slovenian superstar reveals his lofty ambitions, aiming to cement his legacy by securing cycling's coveted "Triple Crown" and even surpassing records set by legends like Eddy Merckx.
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1-Page Summary
Pogačar's Meteoric Rise to Cycling Stardom
2020 Tour de France Victory
Tadej Pogačar's unexpected yet dominant 2020 Tour de France win marked his soaring entry into cycling stardom. Though holding low expectations amidst COVID-19 disruptions, Pogačar stunned spectators by dramatically overtaking the leader Roglic in the final time trial stage, an epic comeback akin to Lemond's 1989 victory.
A Comprehensive Training Approach
Heart Rate-Based Training
Pogačar emphasizes continuity of exercise, long steady-state training in the "zone 2" heart rate range to build aerobic fitness, and adapting intensity based on fatigue and goals. He also acknowledges the role of power meters while prioritizing familiar routes.
Well-Rounded Preparation
Sanger-Katz notes Pogačar's evolving focus on nutrition, core/strength training for overall fitness, and adjustments for conditions like heat. His ability to tweak training loads prevents overtraining.
A Versatile Cycling Superstar
Success Across Race Types
Impressively, Pogačar excels in both Grand Tours, having won the Giro d'Italia and Tour de France, as well as prestigious one-day "Monument" classics, with three of five conquered.
Aspiring for the "Triple Crown"
His sights are set on the "Triple Crown" - the Giro, Tour, and World Championships in one year. Though Milan-San Remo eludes him, he humorously vows to conquer the remaining Monuments.
Lofty Goals and Reverence for Cycling History
Continuing Dominance and Cementing Legacy
Pogačar aims to dominate future Tours de France, cementing his status as a cycling great of this era. While exploring new challenges like the Olympics, Grand Tours remain paramount.
Striving to Surpass Legends Like Merckx
Pogačar expresses admiration for icons like Eddy Merckx, whose records he aspires to eclipse. He shows reverence for Merckx's era and monumental achievements that still seem unmatched.
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Counterarguments
- Pogačar's win, while impressive, may not have been entirely unexpected given his performance leading up to the Tour de France.
- Comparing Pogačar's victory to Lemond's may overlook the unique context and competitors of each race.
- While "zone 2" training is beneficial, it's not the only method for building aerobic fitness, and other training approaches can also be effective.
- Adapting intensity based on fatigue and goals is a common training strategy and not unique to Pogačar.
- Success in cycling also depends on team support, strategy, and equipment, not just individual preparation and fitness.
- Excelling in both Grand Tours and one-day classics is a significant achievement, but it's not unprecedented in cycling history.
- Aiming for the "Triple Crown" is ambitious, but achieving it is extremely rare and depends on many variables beyond an individual cyclist's control.
- Dominating future Tours de France is a goal for many cyclists, and the competition is always evolving, making continued dominance challenging.
- While Pogačar may aspire to surpass Merckx's records, cycling has changed since Merckx's time, and direct comparisons may not account for these differences.
Actionables
- You can incorporate zone 2 heart rate training into your fitness routine by using a heart rate monitor during your workouts to ensure you're training at the right intensity for aerobic development. Start with sessions of 30-60 minutes, 2-3 times a week, and track your progress over time to see improvements in endurance.
- Adapt your workout intensity based on how you feel each day by creating a simple fatigue scale from 1 to 10, where 1 means you feel fully rested and 10 means you're extremely fatigued. On days you score below a 3, push harder in your workouts; if you're above a 7, consider lighter activities like stretching or a leisurely walk.
- Enhance your nutrition and recovery strategies by keeping a food and sleep diary for a month. Note everything you eat and how you feel afterward, along with your sleep patterns and energy levels. Use this data to identify trends and make adjustments, such as adding more protein to your diet post-workout or establishing a consistent bedtime for better recovery.
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Pogačar's rise to cycling stardom and major achievements
Tadej Pogačar's unexpected win in the 2020 Tour de France marked his ascent to cycling stardom, showcasing his resilience and determination in a time of global uncertainty.
Pogačar's unexpected but dominant victory in the 2020 Tour de France, despite initially not being expected to win
Pogačar's low expectations going into the 2020 Tour de France due to the COVID-19 pandemic and limited racing opportunities
Pogačar himself did not expect to claim victory in the 2020 Tour de France. The COVID-19 pandemic created a year of upheaval, limiting racing opportunities and leaving Pogačar with "good training" but less to show for it competitively. The pandemic had led to a "long period doing nothing" but training, setting the stage for low public expectations.
Pogačar's dramatic comeback in the final time trial stage to overtake the initial leader, Roglic, and clinch the overall victory
The defining moment of the race came during the final time trial stage, as Pogačar made a stunning comeback to overtake the initial leader, Roglic. Pogačar, satisfied with fighting for a second-place podium finish, found himself unexpectedly clinching the win amid the cheers of a large crowd. As the climb commenced, radio communications were drowned out, leaving Pogačar to continue "full gas to the top,” completing his d ...
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Pogačar's rise to cycling stardom and major achievements
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Clarifications
- Tadej Pogačar's victory in the 2020 Tour de France was unexpected due to low public expectations caused by limited racing opportunities during the COVID-19 pandemic. His dramatic comeback in the final time trial stage, overtaking the initial leader, Primoz Roglic, was a defining moment of the race. This win established Pogačar as a top contender in cycling and shocked the cycling world with its historic significance.
- The COVID-19 pandemic disrupted the cycling calendar in 2020, leading to the cancellation or postponement of many races. This situation limited racing opportunities for cyclists like Pogačar, affecting their competitive preparation. Pogačar faced challenges in showcasing his form due to the lack of racing events, which contributed to lower expectations surrounding his performance in the Tour de France.
- Pogačar's comeback in the final time trial stage of the 2020 Tour de France was a remarkable display of strength and strategy. He overcame a significant time deficit to Primoz Roglic, the race leader, by delivering an exceptional performance on the challenging course. Pogačar's determination and exceptional climbing abilities allowed him to secure the overall victory in a dramatic fashion. This unexpected turn of events solidified his reputation as a rising st ...
Counterarguments
- While Pogačar's win was unexpected, it could be argued that his victory was not solely due to resilience and determination, but also due to other factors such as team strategy, the performance of competitors, and perhaps even luck.
- The idea that Pogačar had low expectations might be contradicted by the high level of preparation and ambition that professional athletes typically maintain, regardless of external circumstances like the COVID-19 pandemic.
- The dramatic nature of Pogačar's comeback could be seen as less surprising when considering the unpredictable nature of cycling, where many races are won or lost in the final s ...
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Pogačar's training and preparation for top-level cycling events
Tadej Pogačar's strategic training regimen is key to his success in top-level cycling events. His comprehensive approach includes the use of modern technology, attention to physical well-being, and the simulation of race conditions.
Pogačar's comprehensive approach to training, including the use of power meters, heart rate monitoring, and simulating race conditions
Pogačar explains that during his off-season, he favors a variety of physical activities over stationary biking and emphasizes the importance of exercise continuity. He has been training with heart rate monitors since childhood and acknowledges the role of external factors on power meters' reliability, stressing the value of familiar routes to gauge performance through known metrics like speed and VAM.
Pogačar's emphasis on long, steady-state training in the "zone 2" heart rate range to build a strong aerobic base
Pogačar loves riding in zone 2, especially on 20 to 40-minute long climbs, followed by recovery downhill. In flatter areas, he aims to sustain zone 2 for around five hours non-stop. He highlights the adaptability of his heart rate-based training by adjusting his zone 2 target between 140-145 bpm when fatigued and around 150-155 bpm when fresh. He maintains power outputs of 320 to 340 watts in this zone, but ensures to rest the following day.
Pogačar's attention to details like nutrition and core/strength training to improve his overall fitness and performance
Pogačar has shifted his attention towards a balanced diet as he matures in his cycling career, recognizing the importance of quality and ...
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Pogačar's training and preparation for top-level cycling events
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Counterarguments
- While modern technology like power meters and heart rate monitors are useful, they can sometimes lead to an over-reliance on data, potentially overshadowing the importance of listening to one's body and intuition during training.
- Simulating race conditions is beneficial, but it can be difficult to fully replicate the psychological stress and competitive environment of an actual race, which can be a critical aspect of performance.
- Preferring a variety of physical activities in the off-season can be advantageous for overall fitness, but it may not provide the specific conditioning and muscle memory needed for cycling at the highest level.
- Training with heart rate monitors since childhood is impressive, but there could be concerns about early specialization in sports and the potential for burnout or overuse injuries.
- Using familiar routes to gauge performance is practical, but it may limit exposure to varied terrains and conditions that could be encountered in different races.
- Emphasizing long, steady-state training in the "zone 2" heart rate range is a proven method for building aerobic base, but it might not be sufficient for developing the high-intensity efforts required in critical race situations like breakaways or sprints.
- Adjusting the zone 2 target heart rate based on fatigue levels is a smart approach, but it may not always accurately reflect an athlete's recovery status or readiness to train, as heart rate can be influenced by many factors.
- A focus on nutrition and core/strength training is essential, but the optimal balance and types of exercises or dietary choices can vary greatly between individuals, and what works for Pogačar may not be suitable for every athlete.
- Adapting training based on factors like fatigue and weather conditions is important, but ...
Actionables
- You can track your daily activities with a simple spreadsheet to identify patterns and adjust for better performance. Start by logging your exercise, sleep, nutrition, and stress levels daily. Over time, you'll be able to spot trends and make informed adjustments, similar to how an athlete might alter training based on fatigue levels.
- Experiment with different types of cross-training that you enjoy to maintain fitness during your usual off-season or breaks. For instance, if you're a runner, try swimming, cycling, or yoga during your downtime. This can help maintain your fitness while giving your usual muscle groups a rest.
- Create a personalized hyd ...
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Pogačar's versatility as a cyclist and ability to excel in different types of races
Tadej Pogačar's ability to perform across various terrains and racing styles situates him as a versatile cyclist, and he aims to excel in both Grand Tours and the "Monument" classics.
Pogačar's impressive record of winning both Grand Tours (Giro d'Italia, Tour de France) and prestigious one-day "Monument" classics
Tadej Pogačar has achieved a record of winning both the Giro d'Italia and the Tour de France, and he has conquered three of the five "Monument" classics. This feat demonstrates his well-rounded skill set, enabling him to thrive in a variety of race scenarios.
Pogačar's well-rounded skillset that allows him to thrive in a variety of terrains and race scenarios
Pogačar delves into the challenges of tackling epic climbs in the Tour de France, discussing the unique characteristics and difficulties of the Galibier, Ventoux, Alpe d'Huez, and the Col de la Loze—the latter of which he describes as his toughest climb. These comments reflect his ability to critically analyze and adapt to multiple terrains.
Pogačar's aspiration to achieve the "Triple Crown" by winning the Giro, Tour, and World Championships in the same year
The Slovenian cyclist is also on a quest for the acclaimed "Triple Crown" – a trio of victories consisting of the Giro, the Tour, and the World Championship Road Race within a single year. Despite not feeling great after the Tour, Pogačar's confidence is rejuvenated with a win on ...
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Pogačar's versatility as a cyclist and ability to excel in different types of races
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Actionables
- Embrace versatility by trying new activities outside your comfort zone to develop adaptability like Pogačar does with terrains. Start with something small, like taking a different route to work or cooking a dish from an unfamiliar cuisine, to get comfortable with change and improve your problem-solving skills.
- Set a "triple crown" goal in your personal life to mirror Pogačar's aim for the Giro, Tour, and World Championships. Identify three significant, varied goals you want to achieve within a year, such as learning a new language, running a half-marathon, and mastering a musical instrument, to push your boundaries and commitment.
- Analyze and strategize to overcome a personal challenge, drawing inspiration from ...
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Pogačar's goals and ambitions for the future of his cycling career
Tadej Pogačar, a prominent name in the world of cycling, shares his aspirations and objectives for the coming years and his profound respect for the history of the sport.
Pogačar's desire to continue dominating the Tour de France and cementing his legacy as one of the greatest cyclists of his era
Tadej Pogačar acknowledges the monumental achievement of winning two Grand Tours and a world title in a single year, a feat he hopes to accomplish to ease the pressure on his career. His ambition is to continue dominating the Tour de France, thereby securing his legacy as one of cycling’s greats. Additionally, Pogačar has set his sights on winning all five "Monument" classics, the World Championships, and Sanremo, signifying his drive to excel in various prestigious races.
Pogačar's focus on maintaining his elite performance level and avoiding significant setbacks or injuries
He discusses the challenges faced by cyclists who suffer early-season crashes, like Jonas, acknowledging how such setbacks can impact a cyclist's capacity to maintain power over a three-week stage race. Although not explicitly mentioned in the provided content, it's implied that maintaining his elite performance level and staying injury-free is crucial for Pogačar to achieve his ambitious goals.
Pogačar's openness to exploring new challenges and goals, such as the Olympic Games, without compromising his primary focus on Grand Tours
Pogačar eyes future Olympic Games, eager to see if the route will be as challenging as Tokyo's or even tougher. He admits that while the Olympics are important, they do not take precedence over the World Championships, with the Tour de France remaining the pinnacle of his career each year.
Pogačar's respect for cycling history and appreciation for the achievements of past legends like Eddy Merckx, whose records he aspires to surpass
Pogačar has b ...
Here’s what you’ll find in our full summary
Pogačar's goals and ambitions for the future of his cycling career
Additional Materials
Clarifications
- "Monument" classics in cycling are five prestigious one-day races: Milan-San Remo, Tour of Flanders, Paris-Roubaix, Liège-Bastogne-Liège, and Il Lombardia. These races are considered the oldest and most esteemed events in professional cycling, each with its unique challenges and history. Winning all five "Monument" classics is a significant achievement and a rare feat in the world of cycling, showcasing a rider's versatility and skill across different types of races. Riders who excel in these races are highly respected and celebrated for their ability to conquer the diverse terrains and demands of each classic.
- Early-season crashes in cycling can have a significant impact on a cyclist's performance in long races like the Tour de France. These crashes can lead to injuries that affect a rider's ability to maintain peak performance over the course of a demanding three-week stage race. Recovery from such setbacks is crucial for cyclists to compete at their best and achieve their ambitious goals in major cycling events.
- Eddy Merckx is a legendary Belgian cyclist often considered one of the greatest in the sport's history. He holds numerous records, including the most Grand Tour victories and Monument classics wins. Comparisons to Merckx indicate high expectations for Tadej Pogačar to achieve similar levels of success and dominance in cycling. Pogačar aims to surpass Merckx's records, showcasing his ambition to leave a lasting le ...
Counterarguments
- While Pogačar's ambition to dominate the Tour de France is commendable, it's important to recognize that cycling is an unpredictable sport, and numerous factors can influence race outcomes beyond a cyclist's control.
- Winning multiple Grand Tours and world titles in a single year is an extraordinary goal, but it may not necessarily alleviate career pressure; in fact, it could increase expectations and pressure to repeat such performances.
- Targeting victory in all five "Monument" classics, the World Championships, and Sanremo is an ambitious goal that may spread a cyclist's efforts too thin, potentially impacting performance in the most important races.
- Maintaining elite performance levels and avoiding injuries are crucial, but even with the best preparation, the risk of injury or decline in performance due to unforeseen circumstances always exists.
- Prioritizing Grand Tours over the Olympic Games is a strategic choice, but some may argue that the Olympics offer a unique prestige and global recognition that coul ...
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