Tadej Pogačar’s Tour De France Training Secrets: His Coach Reveals All!

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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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Опубликовано:

13 июл 2024

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Комментарии : 293

@gcn Год назад

Do you think Pogačar will win the 2023 Tour de France? 🇫🇷 Let us know in the comments below! 👇

@Ronald-Reggae Год назад

No! he is in injured shape sadly. Vingegaard aka vinegar, will kill for victory for all Danes

@jimcraiggeezer Год назад

@@Ronald-Reggae he's a great rider.. and a great team behind him... watch out for pidcock down the mountains though!

@jcoul1sc Год назад

@@jimcraiggeezer pidcock was rattled by the recent death, he will never take those risks he took before!

@two-eyedRoy Год назад

MAYBE!

@sam.83 Год назад

100%, Pogacar will smash them all, no doubt

@muratguc5245 Год назад

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!

@levbobrov1398 Год назад

What information did he give, exactly? The guy was talking for half an hour and didn't really answer a single question.

@dvoob Год назад

@@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.

@laurenz323 Год назад

What secret he told?

@edt6488 Год назад

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.

@WildernessMusic_GentleSerene Год назад

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.

@clrbrk9108 Год назад

I see Inigo, I click. He provides great insight in every interview!

@andrei718pavel Год назад

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)

@heezazulu8858 2 месяца назад

Bravo! Keep going

@paulbrahe3335 Год назад

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.

@crapilanofridge7745 Год назад

Wow. Incredibly insightful. One of he best breakdowns ever. Much appreciated Inigo and Simon :)

@gcn Год назад

Thanks a lot! Glad you liked it

@slowcyclist4324 Год назад

“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.

@nikkismith8750 Год назад

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

@gcn Год назад

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

@jameswitte5676 Год назад

I don’t know the severity of your illness but I hope one sunny morning you can hop on your bike for a ride.

@thomaskranked562 Год назад

Get well soon! Best wishes for you!

@cngz3.3 Год назад

Get well soon 🙏🏼

@simongoh9461 Год назад

Pogacar's tuft of hair should be a new word to describe such a thing ... a Pog.

@MarkBurghouwt Год назад

Yes

@israelakowe9304 Год назад

Love it 😂

@derickcastillo9083 Год назад

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!

@kpbmx Год назад

Next level content here - excellent interview. 👍

@gcn Год назад

Glad you enjoyed it!

@dede4738 Год назад

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.

@kestontrammell3014 Год назад

Care to share any insights?

@shmoejoe1 Год назад

What an open, intelligent and honest person. No wonder Pog is thriving under his guidance. 👏🏻

@mohcinelakioui839 Год назад

When Inigo is there, interview is always great. Thank you GCN for bringing him in 👌

@DiegoGutierrez-hf4ke Год назад

He did that like an athlete. The flow and control😭beautiful 🤌🏼

@laxsr2k6 Год назад

More content like this GCN. Great interview with someone willing to say way more than just the cliche company lines.

@gcn Год назад

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

@stefanaltenburger4651 Год назад

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!

@Jahangeer227 7 месяцев назад

Very good advice and information, thank you so much, may God bless you immensely. ❤❤❤

@nolimit7185 Год назад

This is one of the best interviews I have watched in a while! Cheers

@michaelhughes2851 Год назад

Brilliant interview, a very humble man putting across technical detail in a way that can be understood Thanks to Si and Inigo

@user-sz4zy5cv7w Год назад

Absolutely great interview. Let more than this one come!

@lifeisabeautifulride Год назад

Fascinating interview! I love Si's questions and how good Dr. San Millán explains those so complicated concepts, even I understand! 😅 Thank you!

@jimbrittain2617 Год назад

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.

@garybird8646 Год назад

You won't stumble across many vids with this level of knowledge on RU-vid, well done GCN.

@alexwhitmore1748 Год назад

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!

@ridhaadaniels4746 11 месяцев назад

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.

@ChandlerGCollins Год назад

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.

@brandywell44 Год назад

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.

@AlistairLattimore Год назад

Really amazing interview, amazing to have him talking about how performance training works at the most elite levels. Thank you Sir.

@kimberlyonseastar Год назад

Very interesting. Great to see the importance of mental and physical health being acknowledged

@julien7992 Год назад

Amazing video GCN, thank you 🙏

@don.hinton 11 месяцев назад

Thank you so much for these interviews with Dr. San Millan -- he's a superstar.

@SjonAyoriaDeLeo Год назад

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

@olivierlablee5901 Год назад

Amazing, a very qualitative video ! thank you so much Gcn and Inigo

@tiffanyregaudie3261 Год назад

This was an amazing interview. Great decision not to cut it! This made me subscribe.

@recordednowhere Год назад

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!

@jakp993 Год назад

Absolutely fascinating. I hung on every word from Dr Millan. Every segment GCN has done with him has been phenomenal!

@janinecarlos1718 Год назад

Wow! So interesting. Thanks for sharing the whole interview. I learned so much.

@jessewark9185 7 месяцев назад

I loved this 👍 fantastic Thanks for sharing!!

@muhdfarid7246 Год назад

Absolutely wonderful interview. Thank you GCN.

@robertjohnston4669 Год назад

What a great interview, with a true gentleman. Nice job, Si 👍

@austinj8335 Год назад

Phenomenal coverage. Thanks Si!

@miros6731 Год назад

Super interesting and educational chat. I believe that we all would benefit a lot if we had more interviews/chats with Dr. San Milan.

@waynetracy142 Год назад

Excellent discussion. Wonderful to embrace Inigo's insights. Thankyou

@MarkBruceUK Год назад

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!

@seattlegrrlie Год назад

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

@D2traveller Год назад

Wow. Just wow. Such insights, understanding what’s required for the pros but with lessons for us enthusiastic amateurs too.

@calummacarthur1149 Год назад

you could easily listen to Inigo for hours, great content GCN

@ml2299 Год назад

What about that guy and the whole interview? Impressed, thank you both. Realy good questions and next level explanation.

@psurlis1 Год назад

Wonderful interview and display of science, psychological understanding of performers. I would follow him and what he says no problem. Lovely manner

@batporio Год назад

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.

@ramelottepeter2249 Год назад

extremely interesting hearing him talk about the training, also on a cell level. Thanks!

@xuchenglin6256 7 месяцев назад

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!

@tonywatkins8082 Год назад

Fascinating Insights thankyou so much for sharing.

@redeagle999 Год назад

Wonderful interview!!

@marcospola 2 месяца назад

What a wonderful video!

@markusnoveanu7173 Год назад

Excellent interview!

@petermarks8046 Год назад

A very knowledgeable and gracious interviewee. Some really useful and surprising information and insight into how pro cyclist train and race. Good work Simon.

@dougulrey6880 3 месяца назад

Enjoyed! Cycling has come along way in the 21st century. Look forward to GIRO, TDF, WELTA and all the races in between. Keep pedaling.....

@chrisridesbicycles Год назад

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“.

@gcn Год назад

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 🙌

@chrisridesbicycles Год назад

@@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.

@troycollett8540 Год назад

@@gcnyou should do a video with jay vine about his training etc

@paulgordon7526 Год назад

An amazing incite into high performance cycling, training and nutrition from Dr Iñigo San Millán 🙂

@urdrenn Год назад

fantastic interview Si!

@MarkPhilp1970 Год назад

Iñigo reminds of Arthur Liddiard, a great middle and long distance running coach. He was prominent in the 60's and 70's. New Zealander.

@evanherpin6980 11 месяцев назад

What an amazing interview. So much signal!

@ryanclarke1906 Год назад

Wow! Truly fantastic interview. Well done gcn on getting this together. Very interesting and informative. 👏👏

@gcn Год назад

Glad you enjoyed it! What tips will you be taking on? 👀

@urbanjungle9600 Год назад

The good doctor has worked with Vitalicio Seguros, ONCE, Saunier Duval, and Astana. He has worked with riders such as Joseba Beloki, Abraham Olano, Chris Horner, Fred Rodriguez, Jorge Jackshe, Leonardo Piepoli, David Millar, and Alexander Vinokourov…….. draw your own conclusions folks

@geovas77 Год назад

Amazing Interview !

@torbenfrlund5964 Год назад

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 😅

@richardmarzec9136 Год назад

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.

@gavinlumb Год назад

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!!

@ethangodridge6833 Год назад

Really appreciate this. Cheers GCN and Dr.

@gcn Год назад

Glad you enjoyed it!

@orbifold4387 Год назад

Great interview!

@fogrider4607 Год назад

Great interview.

@Richard-me6eq Год назад

This is great stuff. Thank you GCN👍🤠👍

@gcn Год назад

You're welcome! Are there any other subjects you'd like to see us make a deep dive into?

@koopa1231 Год назад

Imagine doing over 300 watts on your zone 2 ride

@gcn Год назад

Pro cyclists are different beasts! 🥵

@iwanta400ftp8 Год назад

I ride Zone 2 up to 260 Watts @ 64 kg. But you are right Pros are Pros for a reason

@rebinu 11 месяцев назад

@@iwanta400ftp8Nice man

@ravisingh-wx6ev 7 месяцев назад

Great interview si and gcn

@nigelaugustin505 Год назад

Brilliant interview. Just so insightful. More please

@gcn Год назад

Great to hear you enjoyed this one so much! Did you catch our previous interviews with Indigo? 👉ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dBbK-0vh-d8.html

@scottbelongie9051 Год назад

Wow, he's amazing a ton of great information 😊 Deep stuff

@gcn Год назад

Thanks! We have a load of documentaries on GCN+ about pro riders, like this one on rider nutrition 👉 gcn.eu/ketones

@JackMott 10 месяцев назад

I remember Lance always talking about his secrets. "on the bike all day" "high cadence". But those were not the real secrets.

@MatthiasVering Год назад

That is quality content. Cycling sure came a long way in professionalising and incorporating scientific insights.

@grantwilliams2912 11 месяцев назад

Great conversation 🙂👍

@paulwhitehead1190 11 месяцев назад

Wow brilliant insight

@MrBizfit Год назад

Excellent interview!! I mean excellent!!!

@clintonliebenberg746 Год назад

wow, best interview ever.

@SouthernRotors Год назад

His coach is a brilliant man.

@mariobelfort5847 Год назад

The knowledge of Inigo is different. Great asset for the team

@noshify Год назад

You had me at pizza!!! Great interview and some super content. Thankyou.

@jcoul1sc Год назад

Outstanding interview - more of these please, you are a natural Simon.

@gcn Год назад

Glad you enjoyed it! What else would you like to see us do a deep dive into?

@jcoul1sc Год назад

@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

@carlosqc7 Год назад

What a interview!!!!!!

@lisapet160 Год назад

Thank you!

@k4z1m.ogm3n Год назад

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..