Unpacking the Secrets of a Cycling Phenom
Tadej Pogačar’s 2024 season was unreal: Giro-Tour double, Tour de France hat-trick, and a rainbow jersey at the World Championships. How does he do it? It’s a potent mix of physiology, training, nutrition, supplements—and a bike setup dialed to perfection. Drawing from his Peter Attia Drive podcast chat (Sept 2024) and other nuggets up to February 21, 2025, here’s the breakdown.
Training: Endurance Meets Precision
Pogačar thrives on a high-volume, adaptable plan under coach Javier Sola (since 2024), building on Iñigo San Millán’s earlier work.
- Zone 2 Rides: Long, steady efforts at 320–340 watts (HR 140–155 bpm) are his bread and butter—5-hour spins in flat Calpe or hilly Monaco climbs. He’s tracked heart rate since age 12, favoring it over “unreliable” power meters (like Shimano’s). Resting HR? A cool 37 bpm, spiking to 48–50 when tired.
- Intensity Shift: Sola added off-bike core work (glutes, hips) and heat training in 2024, plus low-cadence, high-torque intervals for climbing juice—think 6.98 W/kg for 40 minutes on Plateau de Beille.
- Metrics: He monitors HR variability (HRV, useful since 2024), power, and VAM (vertical ascent speed), tailoring efforts to feel and data.
Food: Fueling the Machine
Nutrition’s been a game-changer since his early pro struggles with over-fueling.
- Carbs: Now at 120 g/hour mid-race (Enervit gels, Carbo Jelly), he’s come a long way from GI woes. Pre-race staples? Oatmeal, rice, pancakes—high-carb, simple.
- Daily Eats: Balanced, not rigid. Off-season, he’s 69–70 kg, enjoying burgers (400 g potatoes) or “Pogaccia” (ham focaccia). Race weight? ~65 kg, with UAE’s cooks serving 3:1 carb-to-protein recovery meals like sushi or burritos.
- Team Precision: Nutritionist Gorka Prieto-Bellver plans a month ahead, tweaking daily based on energy burn.
Supplements: The Essentials
Pogačar keeps it practical, though specifics are sparse.
- Daily: Omega-3s (inflammation), magnesium (muscles), iron (oxygen), multivitamins, and electrolytes (“lots of salts”).
- Race Fuel: Enervit bars (Crunchy Caramel), gels, chews—carb-heavy, gut-friendly. Ketones? Speculated post-2022 Granon flop, but unconfirmed. Beer? Only post-Tour.
Bike Tech: The Mechanical Edge
Pogačar’s Colnago V4Rs is a weapon, fine-tuned by UAE Emirates’ tech wizards.
- Crank Length: He rocks 165 mm cranks—shorter than the standard 170–175 mm. Why? Higher cadence (smoother pedaling stroke), less knee strain, and better power transfer on climbs. He’s said shorter cranks let him “spin faster without losing control,” hitting 90–100 rpm even on brutal ascents.
- Pedaling Stroke: His stroke is silky—efficient, round, and consistent. Low-cadence intervals (50–60 rpm) build torque, while Zone 2 hones aerobic fluidity. Power meters show symmetry, though he trusts HR more.
- Bike Fit: Aggressive yet comfy—low stack, long reach. Saddle height and fore-aft are “spot on” per teammates, with wind tunnel time optimizing his aero tuck (e.g., 2020 Tour TT win). Handlebars? Narrow (38–40 cm) for control and aerodynamics.
- Components: Campagnolo Super Record EPS groupset (12-speed), 55-38 chainrings up front (big for power), 11-30 cassette for versatility. Bora Ultra WTO wheels (33 mm or 45 mm rims) balance weight and aero—carbon-spoked for stiffness.
- Tires: Continental GP5000 S TR, 28 mm wide, tubeless at ~80 psi (road) or 30 mm for cobbles (e.g., Strade Bianche). Wider tires cut rolling resistance and boost grip—he’s testing 32 mm for Paris-Roubaix 2025.
Why He’s Unstoppable
- Physiology: Sky-high VO2 max and fat/carb oxidation rates—San Millán called it a “metabolic gift.”
- Versatility: Climbs, sprints, TTs—he’s a unicorn, thanks to varied training and bike tweaks.
- Team: UAE’s obsessive detail—custom frames, tire pressure tests, nutrition—amplifies his talent.
- Mindset: Relentless but chill, racing “full gas” when it matters, shrugging off GOAT hype.
Pogačar’s 2024 Triple Crown echoes Merckx, but he’s eyeing Roubaix next. It’s no fluke—just talent, grit, and a bike that fits like a glove. Want to tweak your own setup or diet? Let’s dig deeper—drop a comment!
