Podcast Summary: The Peter Attia Drive Episode #318 – Featuring Tadej Pogačar

Host: Dr. Peter Attia
Guest: Tadej Pogačar, Professional Cyclist and Tour de France Champion
Release Date: September 23, 2024

1. Introduction to Tadej Pogačar

Dr. Peter Attia welcomes Tadej Pogačar, a renowned professional cyclist and three-time Tour de France champion (2020, 2021, and 2024). At just 26 years old, Pogačar has already been likened to cycling legend Eddy Merckx, earning the nickname "the Cannibal" for his relentless competition spirit. His career began with significant junior successes, leading to his breakthrough in 2019 with the UAE Team Emirates, where he secured notable victories including the Tour of California and multiple stages in the Vuelta a España.

2. The Unexpected 2020 Tour de France Victory

Expectations and Preparation
Entering the 2020 Tour de France, Pogačar did not anticipate winning. The COVID-19 pandemic limited races, focusing his preparation on intensive training rather than competition. "I was not expecting at all to win in 2020. It was Covid year," says Pogačar (05:09).

The Climactic Final Time Trial
Initially, Pogačar aimed for a podium finish, specifically second place. However, the final time trial became a turning point. "I won the Tour. It was unbelievable. I think still a lot of people don't believe it happened," he reflects (05:51). His composure during this decisive stage was remarkable, maintaining focus despite the high stakes.

Power Metrics and Performance
Discussing his performance, Pogačar reveals his average power output during the time trial: "On the flat I went, I think 380 to 390. So nothing crazy on the flat, but I guess I was just going fast enough to be in that range" (08:01). At the time of the 2020 Tour, he maintained a weight of approximately 66 kg, demonstrating a balance between strength and endurance.

3. Training Strategies and Nutrition

Simulating Race Conditions
Pogačar emphasizes replicating race conditions in training. "I try to do as many as possible repetitions in the trainings as well, and trying to simulate the race," he explains (10:39). This approach includes focusing on specific climbs and maintaining high-intensity efforts to prepare for various race scenarios.

Preferred Climbs and Training Environments
He prefers climbs lasting around 20 minutes at gradients between 7% to 10%. "I really like around 20 minute," Pogačar states (11:17). While Slovenia offers some challenging climbs, longer sustained gradients are rare, prompting him to seek diverse training environments.

Heat Training Adaptations
Recognizing the impact of heat on performance, Pogačar incorporates heat training to acclimate his body. "Heat training became a thing now in cycling a little bit," he notes (12:07), highlighting its importance in enhancing endurance under varying climatic conditions.

4. Competitive Dynamics and Rivalries

Competition with Jonas Vingegaard
The conversation delves into the competitive landscape, particularly Pogačar's rivalry with Jonas Vingegaard. Jonas's significant injury in the current season impacted his performance, allowing Pogačar to excel. "Jonas had a great power, he got great numbers. But then maybe he lacked this three week extent to perform," Pogačar observes (13:06).

Future Grand Tours and Aspirations
Pogačar expresses his intent to continue competing in the Tour de France, viewing it as essential for maintaining his top status. "I think battling between me and Jonas, pushing each other and always the Tour is the test who is better now of that year," he remarks (14:17).

5. Enhancements in Training and Nutrition for 2024

Incorporating Strength Training and Core Work
In preparation for his record-breaking 2024 season, Pogačar integrated core and strength training into his regimen. "I also implemented core training. More and more outside of the bike stuff," he explains (14:49).

Evolution of Nutrition Practices
Transitioning from a more relaxed approach to nutrition, Pogačar now emphasizes balanced intake without strict restrictions. "I don't restrict too much or I never say okay, I cannot eat cake or I cannot eat chocolate," he shares (15:40). This balanced approach helps him maintain optimal weight without compromising his relationship with food.

Carbohydrate Intake During Races
Addressing on-bike nutrition, Pogačar discusses his carbohydrate strategies: "We aim for around 120 grams per hour for hard stages," he states (16:54). Collaborating with sponsors like Ennerit has improved his energy delivery systems, allowing him to sustain high power outputs without gastrointestinal issues.

6. Monitoring Performance Metrics

Heart Rate and Power Monitoring
Pogačar utilizes heart rate monitors extensively, correlating them with power outputs to gauge performance. "I've been training with heart rate monitor since I'm, I don't know, 12 years old," he mentions (18:33). Despite some skepticism about power meter reliability, he values the synergy between heart rate and perceived exertion.

Heart Rate Variability (HRV) Tracking
Initially skeptical, Pogačar now appreciates the insights from tracking HRV, especially when interpreted by his support team. "I started using more to track heart rate in the night. And yeah, I must say that I quite like it now to track it," he reveals (22:11).

Training Zones and Intensity
Focusing on zone two training, Pogačar spends significant time maintaining aerobic efficiency. "I love riding zone two. Around where I live in Monaco, it's really hard to get big time in zone two because there's a lot of climbing," he explains (20:19). On flatter terrains, he enjoys long, uninterrupted zone two rides, maintaining steady heart rates and power outputs.

7. Navigating Challenges and Maintaining Sportsmanship

Handling Setbacks Gracefully
Reflecting on tough races, Pogačar highlights his ability to remain gracious despite setbacks. After a challenging stage, he expresses gratitude towards his team: "I just thanked your team. You just said thank God I had a great team around me today," he states (27:46). This sportsmanship underscores his recognition of cycling as a team sport rather than an individual endeavor.

Mental Resilience Post-2023 Tour
After finishing second in the 2023 Tour, Pogačar faced frustration and anxiety. However, he focused on evaluating and learning from his mistakes, rebuilding confidence through subsequent victories like the World Championship and Lombardy Classic. "I evaluate what went wrong, what was the mistakes, what I can do better," he shares (29:24).

8. Comparing Eras and Legacy Aspirations

Meeting Eddy Merckx and Legacy Comparisons
Pogačar has met cycling legend Eddy Merckx and acknowledges the unparalleled achievements of his predecessor. "I think it's different cycling now," he comments (36:29). While Merckx's era allowed for dominance across multiple disciplines, Pogačar focuses on excelling within the modern competitive framework.

Aspirations Beyond Grand Tours
Looking forward, Pogačar aims to conquer the World Championship Road Race, seeking to complete the Triple Crown by winning the Giro, the Tour, and the World Championship within the same year. "I want to win first world championships Sanremo and then we can see if there is a space for Roubaix or not," he states (31:10).

9. Training Philosophy and Off-Season Practices

Diverse Training Regimens
During the off-season, Pogačar engages in various activities like running, padel, and swimming to maintain fitness while allowing for rest from intensive cycling. "Maybe three days doing nothing. Then one day you do something and then maybe three days again nothing," he explains (40:32).

Early Onset of Professional Ambitions
Pogačar recognized his potential in cycling at a young age, committing to professional aspirations by 17. "I was 17 years old when I thought that I have a chance to be professional," he recalls (41:28). This early commitment has been pivotal in his rapid ascent within the sport.

10. Conclusion and Future Outlook

As the podcast concludes, Dr. Attia underscores the significance of Pogačar's achievements and anticipates his performance in upcoming races, particularly the World Championships. Pogačar expresses a desire to add a world title to his already impressive resume, emphasizing a balanced approach to ambition and well-being. "But the sooner we get it over, the better it is. There is no more pressure," he states (42:30).

Notable Quotes:

1. Unexpected Victory:
   Pogačar: "I was not expecting at all to win in 2020. It was Covid year." (05:09)

2. Nutrition Balance:
   Pogačar: "I don't restrict too much or I never say okay, I cannot eat cake or I cannot eat chocolate." (15:40)

3. Power Output:
   Pogačar: "On the flat I went, I think 380 to 390. So nothing crazy on the flat, but I guess I was just going fast enough to be in that range." (08:01)

4. Heart Rate Monitoring:
   Pogačar: "I have been training with heart rate monitor since I'm, I don't know, 12 years old." (18:33)

5. Sportsmanship:
   Pogačar: "It's not individual sport, it's the team sport. And the guy sacrifice everything to be there in the Tour, to help one guy to win the Tour in this day..." (28:15)

Final Thoughts:

This episode offers an in-depth look into Tadej Pogačar's mindset, training methodologies, and the intricate balance between physical performance and mental resilience. From his unexpected triumphs to his strategic approach to nutrition and training, Pogačar exemplifies the blend of science and passion necessary to excel in professional cycling. His aspirations to continue pushing boundaries and his respectful nod to cycling legends like Eddy Merckx provide inspiration for athletes and enthusiasts alike.