Nutrition changes key for Tadej Pogacar's evolution he admits: "5 years ago I always go sh*t my pants after the stage-races"

Over the past years climbing performances in cycling have improved exponentially; and besides the evolution in aerodynamics and training methods, Tadej Pogacar has talked about the changes he's had in nutrition into a level that he believed was impossible when he first won the Tour de France.

He was asked by Peter Attia in a one-to-one interview regarding his improvement in 2024. "I didn't change only training on the bike, I implement core training more, more outside the bike stuff, I got more into the details of nutrition as well," Pogacar responded. "I'm getting older so I'm not so obsessed anymore with going cake on cake or just eating shit". He said that his weight during the Tour revolved around 65 kilograms and that during the off-season it would usually variate around the 69. He was open about the increase in carbohydrate consumption per hour, something that has been playing a role in the level that modern cycling is reaching because riders have bigger reserves of energy.

"In drink we have either 30 or 60 grams per bottle; I honestly like the 30 grams because then I can eat more but when it's a hard stage it's better to have 60 grams in the bottle and eat less - in hard stages you need to get 120 grams per hour," he explains. "In easier stages we have 60 to 90 per hour... 5 years ago 120 grams per hour felt impossible but with good food, with good nutrition [...] and with our nutritionist he designed very good gels and drink that's easy on the gut. Since they created this product I don't have stomach problems. 5 years ago I always go shit my pants after the stage-races or long races and now even eating 120 grams no stomach problems". 

This year at the Tour de France, reliable estimated had, after a day in the mountains with 5000 meters of climbing, 6.85W/Kg for 41 minutes for defending Jonas Vingegaard at Plateau de Beille - a performance that was perhaps his very best ever, but was not even enough to match Pogacar who was almost in the 7W/Kg range. This rivalry has marked the previous four editions of the Tour with them both winning twice directly ahead of their rival.

"The Tour de France is the biggest race in cycling. To keep being on the top you need to do the Tour de France and yeah battling between me and Jonas, pushing each other, and the Tour is the test for who is the best of that year," he says, confirming that the Tour continues to be a big goal of his, that won't likely be skipped anytime soon. "I will keep on riding the Tour until I enjoy it. Once I don't enjoy this stress anymore I hang up the bike in the garage for the summer".

He had words regarding his big rival who was not capable of matching Pogacar this summer. "Jonas had a big injury this year. i don't know exactly how his recovery went because they kept his recovery quiet. But when he got back on the bike I think he could immediately start training normal. At first little by little but I think it affects a three-week stage-race, the preparation, you don't have the capacity to go three weeks," he says.

"You have the power, like 10 minutes best power output, 10 minutes, 5 minutes, one day... But the body is not used to going another day. i think it was the case with Jonas this year, he had great power, great numbers, but not this three week extent to go on".