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Tadej pogacar: he reveals secrets:
Tour de France
You too, train like the phenomenal Tadej Pogacar!
The king of cycling has built his empire on sometimes extreme but often accessible methods: pedaling in a sauna. Furthermore, chocolate and artificial intelligence.
Tadej Pogacar impresses with his superiority. Consequently, his plume on the Tour de France, arousing admiration and passionate debates among fans.
IMAGO
- The Slovenian champion favors training in zone 2 for five consecutive hours.
- He trains in a sauna at an altitude of 2000 meters.
- Artificial intelligence “Anna” helps its team improve its tadej pogacar: he reveals secrets performance.
- During the winter break, he practices swimming, trail and padel.
This year again, the ogre Tadej Pogacar is the favorite to win the Tour de France. Meanwhile, But the 26 -year -old runner is not only a candidate for victory over the big towers. Nevertheless, he also is among classic races favorites, who require other qualities. Furthermore, How does the world champion manage to achieve such a level of excellence and maintain constant performances throughout the season?
Several magazines and newspapers, including “Bike”, “Outside Magazine” and “The team”, have analyzed the training of the Slovenian. Consequently, Last year, he described his daily life in detail in the Peter Attia podcast. However, What makes him so special? Therefore, And what can amateur cyclists learn from him?
Training: pedaling in a sauna
Tadej Pogacar Favor moderate intensity training, what cyclists call in the jargon zone. For example, It is the second lowest level of intensity in a scale of five areas. Consequently, Zone 1 represents a very light physical effort, allowing to converse easily, while zone 5 corresponds to the maximum effort.
The champion favors long and quiet outings. Meanwhile, They strengthen endurance and promote fat combustion. Furthermore, It can remain up to five consecutive hours in this area of intensity 2. However, Its lungs, hearts and muscles are therefore stimulated for a long period, without however reaching exhaustion.
What is training in zone 2, what are its advantages and how to adopt it? Nevertheless, If you have a heart rate meter, you can measure your maximum heart rate and reach around 70-75%.
People who want to do without gadgets must do the conversation test. Therefore, You should be able to speak with complete sentences with your training partner, while retaining deep and fast breathing. However, For enthusiasts who measure their performance in watts with a sensor. For example, Tadej Pogacar Pedal between 300 and 340 watts in zone 2, while an average amateur cyclist is already delighted to reach 200 watts in this same area.
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But the Slovenian also likes to pedal less quietly. Moreover, Since Javier Sola replaced Iñigo San Millán as tadej pogacar: he reveals secrets a coach at the end of 2023. However, his program has several high intensity training sessions: short and intense intervals that aim to improve its maximum oxygen absorption capacity.
In addition, Slovenian strengthens its muscular endurance. Nevertheless, He often climbs slopes by pedaling less quickly, about 50 laps per minute, but by deploying a lot of power. Moreover, The duration of the intervals varies between three and ten minutes. For example, Effective training for amateurs could consist of six six -minute series at a sustained pace. Therefore, with three minutes of recovery between each series.
Over the past two seasons, Pogacar has gradually joined the heat factor in its preparation. His method increases blood volume and allows you to pedal faster. He is not satisfied with it. During a training course at 2000 meters above sea level. he tadej pogacar: he reveals secrets placed his exercise bike in a sauna, hoping to benefit from the effects of heat and altitude at the same time. Even if it is too difficult for amateur athletes, we can nevertheless be inspired by the champion. To progress, you can practice and sweat in hot or altitude places.
A habit that he has grown scrupulously for two seasons. but that most amateur athletes abandon is muscle strengthening, including the sheathing and stability exercises of the trunk. Good endurance is crucial to keep an optimal position on the bicycle. even when the body feels fatigue after two to four hours of effort.
Tadej pogacar: he reveals secrets
Gadgets: the help of artificial intelligence
“I want to take a step more every year. I aim for perfection. Bike, training, food, sleep, everything can be improved, tadej pogacar: he reveals secrets ”said the best runner in the world. Despite his desire for perfection, he avoids obsession with watts and data relating to his sleep. On the gadgets side, it remains minimalist.
Like all other professional cyclists, he trains with a power sensor and a heart rate meter. But it is not obsessed with figures either. Since the age of 10, he has been training with this device. He knows his results perfectly and understands how his body reacts. The figures only confirm what he feels in his body. It is an aspect that many enthusiasts should consider.
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His coaches collect even more data. Sweet samples to variability of heart rate, without forgetting sleep, nothing is left out.
The temperature of his body is monitored with particular attention. It is a question of estimating the amount of liquid lost depending on the intensity of the effort. the body temperature. This will calculate the amount of water that the favorite of Tour de France will have to consume during the stages in the Alps. the Pyrenees.
Of course, this data is difficult to obtain for amateurs. The simplest method is to weigh before and after physical exercise to observe the difference in weight. By measuring the amount of liquid drunk during the effort, you can assess the perspiration rate.
While amateurs can only estimate a few parameters, tadej pogacar: he reveals secrets Tadej Pogacar Calculate an increasing number. His team uses artificial intelligence to draw conclusions. “Anna” is the name of the program. In particular, it can simulate racing scenarios, which helps choose the best tactic.
Tadej pogacar: he reveals secrets
Inter -season break: trail. swimming and padel
During the 15the Stage from last year’s round, he climbed the rise of the Beille plateau in a little less than forty minutes, ahead of three and a half minutes the time made by the Italian Marco Pantani In 1998. On the whole of the ascent. its power was estimated at 473 Watts stallion, a value that amateur runners are already proud to reach during a sprint.
It was during the winter months that he built the basics of these extraordinary performance. But contrary to what one tadej pogacar: he reveals secrets might think. the best runner in the world does not train intensively during the break between competitions.
He does what many amateurs do not do. He rests and forget the bike for a few weeks. Pedaling on an apartment bike is strictly prohibited during this period. He exercises other muscles in his body. He launched playful challenges and spends a lot of time to relax. Additionally, He is swimming, trail and sometimes plays the padel with friends.
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Food: chocolate and cakes allowed
For cyclists, each kilo counts. Food plays tadej pogacar: he reveals secrets a fundamental role. But even for the best climber, it does not mean living in the austerity eleven months of the year. He does not recommend lovers to impose such a diet.
“If you refrain from chocolate for months, you end up cracking. It is important to find a balance, even with foods less good for health. This is why I impose little limits. If I want a cake, I eat it, “said the champion.
The conviviality and the moments of sharing with his teammates during training are essential for Tadej Pogacar.
AFP
Tadej Pogacar Do not deprive himself when it comes to eating while he pedals. During intensive training. races, it consumes 120 grams of carbohydrates per hour, in the form of bars, energy gels or drinks, which is equivalent to around 500 calories.
And even during less intense training sessions, it consumes about 60 grams of carbohydrates. While the runners only consumed only one. two energy gels per hour during the Tour, they now take four to five.
This is partly why today’s athletes climb the mountains faster. feel less hunger, thanks to optimized products that digest more easily. But also because the runners get used to consuming a lot of carbohydrates during their training sessions.
Amateur athletes can follow this advice. Those who keep a constant and high level of energy during their training sessions develop more power at pedaling. And the risk of being out of the race during the next ascent is considerably reduced.
Translated from German by Emmanuelle Stevan
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Tadej pogacar: he reveals secrets
Further reading: In the steps of Bjarne Riis in Hautacam, Tadej Pogacar continues to feed suspicion – Scheffler always in the lead, Mcilroy goes back to 4th place – Surprise return from Adrien Trebel in Jupiler Pro League? – Euro 2025: Spain beats Italy and will challenge Switzerland – Nantes-PSG broadcast free of charge by the new Ligue 1 champion championship champion.
