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September 23, 2024 • 45min
#318 ‒ Cycling phenom and Tour de France champion Tadej Pogačar reveals his training strategies, on-bike nutrition, and future aspirations
The Peter Attia Drive
Tadej Pogačar is a 25-year-old professional cyclist from Slovenia who has quickly become one of the most dominant riders of his generation. He has won the Tour de France three times (2020, 2021, 2024) and is known for his versatility in being able to excel in Grand Tours as well as one-day classic races. In this episode, Pogačar discusses his training methods, nutrition strategies, career highlights, and future goals with host Peter Attia.
#318 ‒ Cycling phenom and Tour de France champion Tadej Pogačar reveals his training strategies, on-bike nutrition, and future aspirations
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Key Takeaways
- Tadej Pogačar is one of the most dominant cyclists of his generation, having won the Tour de France three times by age 25
- His unexpected 2020 Tour de France victory came down to an incredible performance in the final time trial, overcoming a 57 second deficit
- Pogačar has an incredibly high power output, able to sustain 320-340 watts for 5 hours in zone 2 training
- He consumes 120 grams of carbohydrates per hour during hard race stages, enabled by specially formulated nutrition products
- Pogačar tracks metrics like heart rate variability but doesn't let the numbers dictate his training or racing
- He considers Col de la Loze to be the hardest climb in the modern Tour de France
- Pogačar aims to win all 5 cycling monuments and the World Championships in addition to more Grand Tours
- He believes it's not possible to match Eddy Merckx's accomplishments in the modern era of specialized cycling
- Pogačar incorporates strength training and cross-training in the off-season to improve his performance
- At just 25 years old, Pogačar still has many years ahead to potentially break cycling records
Introduction
Tadej Pogačar is a 25-year-old professional cyclist from Slovenia who has quickly become one of the most dominant riders of his generation. He has won the Tour de France three times (2020, 2021, 2024) and is known for his versatility in being able to excel in Grand Tours as well as one-day classic races. In this episode, Pogačar discusses his training methods, nutrition strategies, career highlights, and future goals with host Peter Attia.
Topics Discussed
2020 Tour de France Victory (4:44)
Pogačar describes his unexpected victory in the 2020 Tour de France, which came down to an incredible performance in the final time trial:
- He was not expecting to win, aiming for a podium finish
- Entered the final time trial in second place, 57 seconds behind Primož Roglič
- Felt relaxed going into the time trial with no pressure
- "I just went full gas to the top" - Pogačar on his mindset during the time trial
- Averaged 380-390 watts on the flat sections
- Did not have a power meter on the climb to keep the bike as light as possible
Training and Nutrition Strategies (14:49)
Pogačar details some of his training and nutrition approaches:
- Implemented more core training and off-bike work in recent years
- Pays more attention to nutrition details now compared to when he was younger
- Aims for 120 grams of carbohydrates per hour during hard race stages
- Uses specially formulated gels and drinks that are easy on the stomach
- Trains primarily by feel but uses heart rate and power data
- Enjoys long zone 2 training rides of 5+ hours when possible
- Can sustain 320-340 watts for 5 hours in zone 2 training
Tracking Metrics and Recovery (22:11)
Pogačar discusses how he uses various metrics to track his fitness and recovery:
- Started tracking heart rate variability (HRV) more in 2024
- HRV ranges from 35-150, averaging 80-110 during Grand Tours
- Resting heart rate as low as 37 bpm, typically around 42-43 bpm
- Maximum heart rate has decreased from 213 bpm as a junior to 203 bpm now
- Does not regularly test VO2 max or do formal FTP tests
- Performs lactate testing in training camps to establish power zones
Epic Tour de France Climbs (25:50)
Pogačar ranks some of the most famous Tour de France climbs in order of difficulty:
- 1. Mont Ventoux - hardest due to wind and heat factors
- 2. Alpe d'Huez
- 3. Col du Galibier - easiest of the three
- Considers Col de la Loze to be the hardest climb in the modern Tour
- Had a very difficult day on Col de la Loze in the 2023 Tour
Dealing with Defeat and Rebuilding Confidence (28:15)
Pogačar reflects on his gracious attitude in defeat and how he rebuilt confidence after losing the 2023 Tour:
- Emphasizes cycling as a team sport and the sacrifices teammates make
- Was frustrated and stressed after losing the 2023 Tour
- Evaluated mistakes and what went wrong in his preparation
- Regained some confidence by winning Stage 20 of the 2023 Tour
- Winning Il Lombardia (one of cycling's 5 Monuments) at the end of 2023 was a big boost
Future Goals and Cycling's Biggest Races (30:38)
Pogačar discusses his ambitions for cycling's most prestigious races:
- Aims to keep racing the Tour de France as long as he enjoys it
- Wants to win the World Championships road race
- Has already won 3 of cycling's 5 Monument classics
- Milan-San Remo is a major target: "San Remo is the one that's gonna send me to the grave"
- Would like to win the Vuelta a España to complete all three Grand Tours
- Olympic road race is a lower priority compared to other goals
Fan Interactions and Race Dynamics (32:15)
Pogačar shares his perspective on fan interactions during races and media criticism:
- Enjoys the atmosphere created by fans lining mountain climbs
- Has to be cautious of flags held by spectators
- Sometimes eases off power slightly when crowds are very dense
- Doesn't pay much attention to media criticism about winning too much
- "If it's there, you take it. If you enjoy, you feel good, you go for the stage, you win."
Comparisons to Eddy Merckx (35:52)
Pogačar is humble when discussing comparisons to cycling legend Eddy Merckx:
- Has met Merckx a few times, including once for dinner
- Acknowledges Merckx's incredible accomplishments across all types of races
- Believes it's not possible to match Merckx's achievements in the modern era
- Not focused on breaking Merckx's record of Tour de France stage wins
- "I don't want to think so much ahead just because you never know when it's your last win"
Off-Season Training and Cross-Training (39:00)
Pogačar details his approach to training in the off-season:
- Incorporates strength training with weights, focusing on core, glutes, and hips
- Ran up mountains 3-4 times per week as a junior cyclist
- Enjoys cross-country skiing in the winter
- Has tried to incorporate running into recent off-seasons
- Rarely goes more than 3 days without some form of training, even on vacation
- Resumes road cycling training by mid-November
Conclusion
Tadej Pogačar's interview provides fascinating insights into the training, mindset, and career of one of cycling's biggest stars. At just 25 years old, Pogačar has already accomplished more than most professional cyclists do in a lifetime, yet he remains hungry for more success. His combination of raw talent, meticulous preparation, and versatility across different types of races makes him a truly special athlete.
Pogačar's approach to training and racing demonstrates a maturity beyond his years. He leverages modern technology and nutrition strategies while also relying heavily on his own perception of effort and enjoyment of the sport. His gracious attitude in both victory and defeat, along with his appreciation for his teammates and competitors, makes him a respected figure in the cycling world.
As Pogačar enters what should be the prime years of his career, the cycling world eagerly anticipates what records he may break and what new benchmarks he may set. While he humbly dismisses comparisons to all-time greats like Eddy Merckx, Pogačar's potential to reshape the sport's record books is undeniable. His pursuit of victories across Grand Tours, one-day classics, and World Championships ensures that fans will have much to look forward to in the coming years.