Tadej Pogačar’s Tour De France Training Secrets: His Coach Reveals All!
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- čas přidán 10. 06. 2024
- Iñigo San Millán is the Head of Performance at UAE Team Emirates and the coach of two-time Tour de France winner Tadej Pogačar. Si sat down with him at the Grand Départ in Bilbao to find out what goes into training for and winning the biggest bike race in the world. You may be surprised!
00:00 Intro
00:40 Dr Iñigo San Millán
01:02 Physiology to win the Tour de France?
03:52 What training is needed?
05:34 Is altitude training essential?
07:42 Pogačar’s typical training ride?
11:36 How long is a typical zone 2 ride?
13:11 How many hours per week?
13:39 Are the best riders the ones who train more?
17:32 Why is the modern generation so fast?
23:28 Mental pressure of Tour de France training?
25:07 How can we learn from the pros?
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Do you think Pogačar will win the 2023 Tour de France? 🇫🇷 Let us know in the comments below! 👇
No! he is in injured shape sadly. Vingegaard aka vinegar, will kill for victory for all Danes
@@Ronald-Reggae he's a great rider.. and a great team behind him... watch out for pidcock down the mountains though!
@@jimcraiggeezer pidcock was rattled by the recent death, he will never take those risks he took before!
MAYBE!
100%, Pogacar will smash them all, no doubt
This is fascinating at an unprecedented level. The coach of the team that just dominated the Tour from the first stage today in the Basque country openly giving information that would have been kept secret only a few years ago is absolutely amazing. Thanks İnigo and Si!
What information did he give, exactly? The guy was talking for half an hour and didn't really answer a single question.
@@levbobrov1398 altitude helps, but must be closely monitored to prevent overtraining. Focus on z2 and threshold intervals, with only recovery rides/rest days inbetween. No bunch rides, no tempo. Train by yourself to ensure steady effort. At a high level, once your z2 gets above 250w, 4 hours of focused zone 2 is more effective than 7/8 hours teetering between z1/z2/z5. More volume when preparing for grand tours. His riders ride 23-28 hours/week (he's said in other interviews that the split of threshold/z2 is about 20/80). 80g-100g carbs per hour are optimal at race level intensity, 2x-3x the guidelines from 2005. Carb intake for racing should be matched in training (he doesn't exactly say that it should be 100g/hr in training, but a good bet is at least 60-70%). Just like on the bike nutrition, off the bike nutrition should be matched to training load. Eat more on long days BEFORE the ride, eat less on off days.
There's no secret sauce the top teams have found (that they'd ever tell us), it's just optimization of the concepts that are readily available.
What secret he told?
He basically said it's down to nature - you are either born with it or not. The training just maximises what you have. Hence, it's less about the training and more about things you don't have control over.
There are NO secrets, except one...train your body to match your own specific needs. You will only know your maximum performance by observing your own program, and adjusting day by day.
I see Inigo, I click. He provides great insight in every interview!
25:59 I felt that inspiration that Dr Inigo was saying, as in 2019 I had a terrible accident. I went briefly into a coma and permanently lost the use of my left arm. When I got out of the hospital I watched a lot of sports, I found the determination of high level athletes to be so inspiring for me to recover. 4 years later, and now I started cycling myself, with some adjustments to the bike 😊 It's amazing how much people can endure, really. And it's amazing how some people take that suffering and reuse it as fuel for the next day (kinda like reusing lactate, ha ha)
Bravo! Keep going
Great interview. The amazing thing about Inigo is how simply he can explain the most important concepts. He doesn't need to prove he's smart. He just makes the important information relatable and useful. Thank you GCN for a USEFUL interview.
Wow. Incredibly insightful. One of he best breakdowns ever. Much appreciated Inigo and Simon :)
Thanks a lot! Glad you liked it
What a brilliant interview! full of so many fascinating insights into modern elite training. And Iñigo is right: I'm sitting here with cancer, unable to ride any more, but totally inspired & entertained when I see cyclists pushing themselves to the limits. The highlight of any day
Thanks so much and thank you for sharing. We're glad to have inspired you! We have loads of documentaries about pro racing and training on GCN+ like this one on the Tour of Flanders 👉 gcn.eu/htwf
I don’t know the severity of your illness but I hope one sunny morning you can hop on your bike for a ride.
Get well soon! Best wishes for you!
Get well soon 🙏🏼
“Training alone is a concept that has been embraced by all our riders. In fact now, they don’t even like to train torgether”
I knew it. Being antisocial and having no friends has it’s benefits.
Pogacar's tuft of hair should be a new word to describe such a thing ... a Pog.
Yes
Love it 😂
Next level content here - excellent interview. 👍
Glad you enjoyed it!
Thank you, Simon, again for having Professor San Millan on GCN. He is absolutely brilliant! I love learning from him. I am about the same age as he is, and I can relate to having no guidance when I was a young cyclist. We just rode our bikes and hoped for the best. Generally, we all had the attitude that the harder you train, the better you get. Modern training is so much more sophisticated and accurate. GREAT INTERVIEW!
I am fortunate that I work on the same campus as Dr. San Millán. He gave me great tips for being a better runner and always explains things in a way that you never forget.
Care to share any insights?
What an open, intelligent and honest person. No wonder Pog is thriving under his guidance. 👏🏻
When Inigo is there, interview is always great. Thank you GCN for bringing him in 👌
He did that like an athlete. The flow and control😭beautiful 🤌🏼
More content like this GCN. Great interview with someone willing to say way more than just the cliche company lines.
Glad you liked it! For something more about training like a pro, why not watch our 'How to win the Tour of Flanders' film on GCN+ 👉 gcn.eu/htwf
Brilliant interview, a very humble man putting across technical detail in a way that can be understood
Thanks to Si and Inigo
Great guy. I love his answer to the last question. That's what cycling it is about, at least for me and my wife. Great to see that Pogi has a trainer that has both feet on the GROUND!
Very interesting. Great to see the importance of mental and physical health being acknowledged
Just happened to tune in to the TdF first day and so glad I did. The first days are usually a snooze fest and I don't normally follow until the mountain stages a week into the tour. What a transformation this year is with a first day in the mountains around Bilbao. Keep it up.
Thank you so much for these interviews with Dr. San Millan -- he's a superstar.
This is one of the best interviews I have watched in a while! Cheers
Absolutely great interview. Let more than this one come!
Amazing video GCN, thank you 🙏
Amazing, a very qualitative video ! thank you so much Gcn and Inigo
Fascinating interview! I love Si's questions and how good Dr. San Millán explains those so complicated concepts, even I understand! 😅 Thank you!
This was an amazing interview. Great decision not to cut it! This made me subscribe.
Thank you so much for this. It is always so great to have these in-depth training videos led and executed by Si. Si really is the best host for these detailed interview or research-based videos.
Wow, this is incredible content! Thanks for resisting the urge to cut this into sound bites and letting us hear all of these great insights in full.
Really amazing interview, amazing to have him talking about how performance training works at the most elite levels. Thank you Sir.
You won't stumble across many vids with this level of knowledge on CZcams, well done GCN.
Love this video Iñigo seems so genuine with what he’s discussing. I’m currently recovering from a long term injury, and the statement about the riders performances inspiring and motivating is such a great one. I’m really hoping Egan Bernal has a good tour for that reason. Keep up the great content!
This guy is awesome, knows a lot about genetics and its related stuff and how this could be applied into cycling! loved it, cheers mate
Absolutely fascinating. I hung on every word from Dr Millan. Every segment GCN has done with him has been phenomenal!
What about that guy and the whole interview? Impressed, thank you both. Realy good questions and next level explanation.
Wow! So interesting. Thanks for sharing the whole interview. I learned so much.
Phenomenal coverage. Thanks Si!
Wow. Just wow. Such insights, understanding what’s required for the pros but with lessons for us enthusiastic amateurs too.
I loved this 👍 fantastic
Thanks for sharing!!
Absolutely wonderful interview. Thank you GCN.
extremely interesting hearing him talk about the training, also on a cell level. Thanks!
you could easily listen to Inigo for hours, great content GCN
Super interesting and educational chat. I believe that we all would benefit a lot if we had more interviews/chats with Dr. San Milan.
Excellent discussion. Wonderful to embrace Inigo's insights. Thankyou
What a great interview, with a true gentleman. Nice job, Si 👍
I thought this was going to be about Zone 2 training only, but he talked about a lot of intriguing and inspiring things. Great stuff!
Wonderful interview and display of science, psychological understanding of performers. I would follow him and what he says no problem. Lovely manner
Fascinating Insights thankyou so much for sharing.
Great interview - really interesting to see the focus on individual training rather than group along with the rest of the details shared by Inigo. I would be really curious to hear more from him on what the average Joe should be doing to improve though. There is plenty of training plans and advice online, but hearing from a guy like Inigo would be priceless for us.
All the questions are so spot on. I think that final take away is very inspiring: just ride more. That's definitely what most amateurs really need!
Very good advice and information, thank you so much, may God bless you immensely. ❤❤❤
I'm not even a cyclists but this is one informative video. Made me realise there are so much aspects one needs to focus on and I loved the part where he mention they prefer to train alone than in groups. Made so much sense.
Excellent interview!
Brilliant interview. Just so insightful. More please
Great to hear you enjoyed this one so much! Did you catch our previous interviews with Indigo? 👉czcams.com/video/dBbK-0vh-d8/video.html
Wow! Truly fantastic interview. Well done gcn on getting this together. Very interesting and informative. 👏👏
Glad you enjoyed it! What tips will you be taking on? 👀
Really appreciate this. Cheers GCN and Dr.
Glad you enjoyed it!
An amazing incite into high performance cycling, training and nutrition from Dr Iñigo San Millán 🙂
Wonderful interview!!
This is great stuff. Thank you GCN👍🤠👍
You're welcome! Are there any other subjects you'd like to see us make a deep dive into?
Would love to see presenters seating on a settee watching and commentating on a stage on the tour, just want to see how excited Hank gets!
Enjoyed! Cycling has come along way in the 21st century. Look forward to GIRO, TDF, WELTA and all the races in between. Keep pedaling.....
A very knowledgeable and gracious interviewee. Some really useful and surprising information and insight into how pro cyclist train and race. Good work Simon.
What an amazing interview. So much signal!
Wow, he's amazing a ton of great information 😊 Deep stuff
Thanks! We have a load of documentaries on GCN+ about pro riders, like this one on rider nutrition 👉 gcn.eu/ketones
What a wonderful video!
Outstanding interview - more of these please, you are a natural Simon.
Glad you enjoyed it! What else would you like to see us do a deep dive into?
@gcn it's the interviewee and how Simon was talking to him for me. Like Michael parkinson. There is lots.
Catchup with former riders.
Route to pro
What the drugs, performance enhance ones, do
Bringing tech and understanding if the date into our training
Design of bikes
Interview with mercx and Cavendish let's see them together
Bring celebs onto bikes and train them. Miley cyrus would be great.
Remake classical cycling movies for kids today
fantastic interview Si!
Amazing Interview !
Thanks for another great video with Iñigo San Millán! Not that I will ever do a altitude training camp, but still could be very interesting to hear in more details how it works and what the effects it. Maybe send som GCN guys to altitude 😅
Really loved hearing the conversation on mental health.
It's an important subject within cycling that we should all talk about 🙌
Great interview si and gcn
Brilliant interview!! Really interesting and honest by Inigo. Great insight to top level coaching. Interesting to hear how training and nutrition has changed and why they are so fast these days. As a 1980's first Cat, we (maybe I) did every thing wrong. A small bottle or maybe 2 and a few fig rolls for 100 mile race's!!
Great interview.
Great interview!
Great conversation 🙂👍
Wow brilliant insight
The fact that I need to eat more during the ride (or hike) was difficult for me, but it's really improved my performance. I've improved further than I ever had while getting leaner. You have to eat to lose weight
That is quality content. Cycling sure came a long way in professionalising and incorporating scientific insights.
Simon really is a great interviewer
His coach is a brilliant man.
Excellent interview!! I mean excellent!!!
I've been doing 80/20 training and I have seen incredible gains this season. My 20 days are 5 min intervals and 30x15 HIIT. 80 days are rest days or zone 2 long slow endurance.
What a interview!!!!!!
The knowledge of Inigo is different. Great asset for the team
wow, best interview ever.
Absolutely fascinating! Keep it coming. Thank you GCN!
Cheers! What other subjects would you like to see us do a deep dive into?
This is great content! The logic is there, diving deeper into a pro's cycling programme, especially new stuff to implement. I like the fact that riding on your own you're exposed more to wind resistance and other elements that will aid you in large group rides to be able to use that surplus energy. This is a few points I picked up with many more I have taken on board. Keen to apply these changes to my ride. Will anyone else be doing the same?
Brilliant interview. Keep up the great work GCN! 👏🏼
Glad you found it interesting! Is there anything else you'd like to see us do a deep dive on?
@gcn Thank you for your response. I'd like to see what pros look for in their bike, i.e., what groupset and tuning they make to their bikes, and what do they do during their season off from racing and diet plans? Also, how to become a pro like Tom Pidcock when descending.
Throwing a curve ball here, I and many others drive and tend to dislike the radio. I find myself listening to podcasts on my drive. Is there an option for GCN to start a podcast channel? Talking topics such as what you should look out for when purchasing a winter bike, talking to everyday riders, how to prepare yourself when joining a club and where to look, etc...
Keep up the great work.
Imagine doing over 300 watts on your zone 2 ride
Pro cyclists are different beasts! 🥵
I ride Zone 2 up to 260 Watts @ 64 kg. But you are right Pros are Pros for a reason
@@iwanta400ftp8Nice man
Great interview. Thanks a lot. I thought for a sec whether has any sports person like prof brought detailed science into any sport before? How he managed to monitor those scientific paramaters is just incredible..
REALLY GREAT INSIGHTS AND INTERVIEW
Glad you enjoyed it! Did you pick up any new tips and tricks?
I am always amazed that the prof is happy to give up so much of his time, I am sure he must be a very busy man.
He just loves sharing his knowledge 🙌 We're here to soak up as much as we can!
Thank you!
That last question you asked - it would be great to get him to think about it some more and give a follow up reply ..
Excellent video again. I totally resonate with the scientific „understand WHY“ approach. „This guy does not react well to altitude training“ is not an acceptable answer for him, he wants to find out why. The young riders are so good because they never had to do stupid old things like „ride 7 hours with only an apple, eating is a sign of weakness“.
Training and sports nutrition has come a long long way! It's great to see that the era of starving yourself on rides is behind us 🙌
@@gcn I‘d really like to know what my 19yo me could have done with the right guidance instead of riding 7 hours with only water in the bottles and completely bonking every weekend. They didn‘t tell me that you also need EPO and blood bags.
@@gcnyou should do a video with jay vine about his training etc
Such a cool, nice guy. Very informative.
Simon wasn’t bad either!
This guy is so interesting, fascinating how he can apply his knowledge of mitochondria to both training and general health 🤓
Glad you found it interesting! For another deep dive into the world of pro cycling, why not watch our 'Ketones' doc on GCN+ 👉 gcn.eu/ketones
Loved the interview! Did he say anything about what they do off the bike?
Great stuff
What an interesting conversation, with Iñigo....about what it takes to be in the pro peloton...training, physicality, rest, nutrition, mental health, equipment......where do we go from here...compared to where we were 10-15 years ago. Wondering if SLEEP, itself, is monitored....? I know they are all wearing devices that do that...... Great Chat !
Thank you GCN. Si and especially, Iñigo...💛
I believe sleep is also monitored
The devices and products you see them using are mostly marketed..
You had me at pizza!!! Great interview and some super content. Thankyou.