Introduction

Welcome back nude followers, today we are summarizing an episode by Peter Attia MD, featuring Tadej Pogačar, a three-time Tour de France champion and one of the most dominant cyclists of his generation. In this episode, Pogačar shares insights into his career, training regimen, nutrition, and the key metrics he tracks, as well as his goals for the future.

• Guest: Tadej Pogačar
• Main Theme: Pogačar's career, training, nutrition, and future goals
• What to Learn: Pogačar shared his approach to cycling, training methods, and his experiences in major races.

Early Career and Breakthrough

Tadej Pogačar discusses his early career and the moments that defined his rise to prominence.

• Start in Cycling: Pogačar began cycling at the age of 9, inspired by his older brother Tilen, and quickly found success in junior competitions, including winning the 2018 Tour de l'Avenir.
• Professional Debut: He made his professional debut in 2019 with UAE Team Emirates, winning the Volta ao Algarve and the Tour of California, becoming the youngest rider to win a UCI World Tour stage race.
• Breakthrough Year: 2019 was a breakthrough year, with Pogačar taking three stages and finishing third overall in the Vuelta a España, earning the young rider title.

Tour de France Victories and Challenges

Pogačar reflects on his victories and challenges in the Tour de France.

• 2020 Tour de France: He won the Tour de France in 2020, coming from behind in the final time trial to take the overall victory, also winning the mountains and young rider classifications.
• 2021 Repeat: Pogačar repeated his Tour de France victory in 2021, again winning three stages and the overall, mountains, and young rider classifications.
• Challenges in 2022 and 2023: Not all a bed of roses - Pogačar has faced some major setbacks, including a crash in 2023 that affected his preparation and performance in the Tour de France, leading to second-place finishes behind Jonas Vingegaard.

Training and Nutrition

OK, so how does Pogačar train and what are his nutritional strategies?

• Training Regimen: He emphasizes the importance of zone 2 training, aiming to spend a significant amount of time in this low-intensity zone to build endurance. Pogačar also simulates race conditions, including steep climbs and heat training.
• Nutrition: He focuses on carbohydrate intake, aiming for 120 grams per hour during hard stages, and has developed a balanced approach to nutrition, avoiding extreme restrictions and ensuring good quality food and supplements.
• Heart Rate and Power Metrics: Pogačar tracks his heart rate and power output, using these metrics to gauge his performance and adjust his training. He also monitors heart rate variability (HRV) to assess his recovery and readiness.

Future Goals and Motivation

Pogačar talks about his future goals and what motivates him to continue performing at a high level.

• Grand Tour Ambitions: He aims to continue competing in the Tour de France and other Grand Tours, motivated by the rivalry with Jonas Vingegaard and the desire to stay at the top.
• Classics and World Championships: Pogačar aspires to win all five Monuments and the World Championships, with a particular focus on the Giro di Lombardia and the Paris-Roubaix.
• Olympic Goals: He hopes for a favorable course at the 2024 Olympics in Los Angeles, preferring a climbing-oriented parcour similar to the one in Tokyo.

Key Takeaways

• Team Support: Pogačar emphasizes the importance of team support and sportsmanship, highlighting how his team's sacrifices and support help him through tough times.
• Continuous Improvement: He has implemented strength training and more detailed nutrition planning to improve his performance, reflecting his commitment to continuous improvement.
• Historic Achievements: Pogačar's achievements, including winning the Giro d'Italia and Tour de France in the same year, mark him as one of the greatest cyclists of his generation.