Tadej Pogacar's dominance in cycling has left sports scientists and fans alike in awe, with his performance defying conventional understanding of physiology. According to Tudor nutrition expert Tim Podlogar, Pogacar's success is a fascinating enigma. In an interview with Siol, Podlogar highlights the exceptional nature of Pogacar's achievements, particularly his ability to win various race types, from stage races to demanding one-day classics. The expert's fascination stems from Pogacar's ability to maintain high performance levels for extended periods without exhausting himself, which he finds almost unimaginable. Podlogar's interest in Pogacar's physiology goes beyond mere curiosity; he expresses a desire to study his body through muscle biopsies and other laboratory methods, a challenge given Pogacar's ongoing dominance in the sport.
Podlogar's expertise extends beyond theoretical discussions. He has worked with Red Bull - BORA - hansgrohe, shaping fueling plans for riders like Jai Hindley, and now consults for the Tudor Pro Cycling Team, advising on nutrition and occasionally coaching. His goal is to help cyclists reach their full potential while dedicating most of his time to scientific research.
One of the key areas of focus for Podlogar is carbohydrate intake during races. He notes a recent trend in cycling where riders consume extremely high amounts of carbohydrates, sometimes reaching 200 grams per hour. While the idea of more carbs equating to more power is appealing, Podlogar warns that this approach can be counterproductive. He emphasizes the importance of energy balance in cycling, especially in multi-day stage races, where the distribution of carbohydrates is crucial. He provides a concrete example of how sprinters consuming 120 grams per hour on a flat day can lead to an excess energy intake, potentially hindering performance on the following day.
For climbers like Pogacar and Primoz Roglic, Podlogar suggests a more moderate carbohydrate intake of around 100-130 grams per hour during the hardest stages. He argues that individualizing nutrition plans is essential, as evidenced by the different dietary choices made by riders like Jonas Vingegaard and Wout van Aert, who sit down to distinct dinners despite competing in the same race. Podlogar's approach prioritizes understanding the bigger picture, considering factors like body mass, race role, and individual gut tolerance.
Heat adaptation is another critical aspect of cycling performance, according to Podlogar. He believes that Pogacar's recent focus on heat adaptation has been instrumental in his continued dominance. In hot conditions, carbohydrate needs increase due to faster enzyme activity and higher relative effort. However, the effectiveness of ingested carbohydrates in heat is slightly lower, as Pogacar complained about during the 2023 Tour. Podlogar advocates for heat acclimation as the best preparation, mitigating negative effects.
Podlogar also expresses skepticism about the UCI's decision to ban ketones, which he considers a strange move given their lack of proven effect. He argues that the UCI should focus on more significant issues affecting the sport's health and performance. Instead, he worries about the workload hidden in race calendars, which can lead to overtraining, health problems, and REDs (a syndrome caused by an energy deficit). He emphasizes the importance of respecting the basics of nutrition and individualizing the details, rather than chasing the latest trends or supplements.
