Tadej Pogačar, one of the most dominant figures in modern cycling, continues to fascinate fans and analysts alike with his unique training methods, nutritional strategies, and remarkable physiological capabilities. Recently, the Slovenian cycling sensation shared some startling insights into his preparation for competition, including his ability to rely solely on heart rate data during training, his meticulous approach to nutrition, and achieving an astounding Vertical Ascent Meter (VAM) of 1800—an impressive metric that speaks to his superior climbing ability. Let’s dive into these aspects of Pogačar’s routine to understand what sets him apart from the rest.
For many elite cyclists, training relies heavily on power meters, which offer precise data on the power output of the rider. However, Pogačar revealed that he often relies on heart rate alone to guide his efforts during training rides. This might come as a surprise in a sport where marginal gains and precise data analysis have become the norm. But Pogačar’s reliance on heart rate data underscores the importance of listening to his body and understanding its natural responses to effort.
By using heart rate as his primary guide, Pogačar taps into his deep understanding of his physiological limits and the energy systems at play during various intensities. Heart rate training allows him to account for factors like fatigue, hydration levels, and heat, which can influence the body’s response during a ride. His approach is also indicative of a seasoned athlete who has trained at the highest levels for so long that he can interpret his own heart rate variability with incredible accuracy.
“When you train by heart rate, you’re more in tune with your body’s needs,” Pogačar explained in an interview. “There are days when power numbers don’t tell the whole story. Heart rate allows me to focus on the bigger picture—how I’m really feeling.”
This level of body awareness enables Pogačar to make adjustments on the fly, be it during training sessions or in high-pressure race situations. His ability to forego power data and still perform at the highest level highlights the importance of internal regulation—a trait honed over years of intense racing and training.
As any professional cyclist knows, training is only one piece of the performance puzzle. Nutrition plays an equally critical role in ensuring optimal performance. Pogačar has taken his nutrition regimen to the next level, emphasizing balance, consistency, and the right timing of his intake.
Pogačar has shared that he pays close attention to the balance between macronutrients—carbohydrates, fats, and proteins—and ensures that his diet is specifically tailored to meet the demands of his training. For instance, during endurance rides, he prioritizes carbohydrates to fuel his muscles over long hours in the saddle. However, when recovery is the main focus, he shifts towards a higher protein intake to aid muscle repair and growth.
One of the keys to Pogačar’s nutritional approach is his ability to maintain flexibility. While some athletes rigidly follow dietary plans, Pogačar allows room for adjustments based on how he feels, which mirrors his heart rate-based training. For instance, he adapts his caloric intake depending on the intensity of his training block or specific goals for the season.
“I like to keep it simple, but at the same time, I know exactly what my body needs,” Pogačar said. “There’s a science to it, but I also trust how I feel on any given day.”
Pre-race meals are meticulously planned to ensure that he enters competition with optimal glycogen stores. Breakfasts usually consist of easily digestible carbohydrates—oats, rice, or pancakes paired with fruits, honey, or jam. During races, Pogačar consumes energy gels, drinks, and bars at strategic intervals to avoid the dreaded bonk and ensure consistent energy levels throughout.
Hydration is another key pillar of Pogačar’s nutrition plan. He monitors his fluid intake closely, both during training and races, to maintain peak performance and prevent dehydration, which can sap his energy and diminish his physical capacity.
Perhaps the most astonishing aspect of Pogačar’s recent revelations is his ability to reach a Vertical Ascent Meter (VAM) of 1800. VAM is a metric that measures a rider’s climbing speed in meters per hour, and a figure as high as 1800 is a hallmark of the world’s top climbers. To put this into perspective, a VAM of 1500 is considered elite, while 1800 puts a rider in a different stratosphere altogether.
Achieving such a high VAM requires a combination of power, endurance, and efficiency. It means that Pogačar is capable of sustained, high-output climbing over extended periods, all while maintaining a relatively low heart rate compared to other riders. His ability to reach these numbers is likely the result of years of specific training tailored to improve his climbing speed, combined with his naturally high aerobic capacity.
In practical terms, an 1800 VAM could see Pogačar flying up the steepest sections of iconic climbs like Mont Ventoux or the Col du Tourmalet at speeds that leave his competitors struggling to hold on. His ability to achieve such incredible metrics isn’t just a testament to his physical talent but also to his mental strength, as pushing one’s limits at such high intensities requires an unshakeable focus and resilience.
Tadej Pogačar’s unique approach to training, his carefully curated nutritional plan, and his ability to reach astounding climbing metrics like an 1800 VAM make him one of the most formidable cyclists in the world today. His willingness to rely on heart rate data, a tool many see as outdated in comparison to power meters, reveals a deep trust in his body’s feedback and an intuitive understanding of his limits. Combined with his nutritional discipline and his breathtaking climbing abilities, Pogačar’s methods offer a masterclass in high-performance cycling.
As he continues to evolve as an athlete, Pogačar’s blend of old-school methods and modern scientific knowledge makes him not only a dominant force in cycling but also a fascinating subject of study for sports scientists and fans alike.
