What training sessions does Pogacar and the rest of UAE do at this time?

High volume, strength work, some intensity intervals, and the necessary tests to assess fitness mark the work of the UAE Team Emirates-XRG during their winter training camp in Calpe.

Strava allows us to follow the preseason training of UAE cyclists

Although most professional cyclists hide their power data on the popular sports social network, in this phase of the season there are also many who make this information visible, allowing us to analyze not only the inhuman power figures that a professional can generate but also to see how they prepare for the upcoming season.

A clear example is the cyclists of the UAE Team Emirates-XRG who, like many others, have been training on the roads of the Marina Alta in Alicante, the cycling mecca during the winter for many years now.

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Analyzing the training carried out by the cyclists of the UAE Team Emirates-XRG, perhaps the most surprising thing is that there are no magic formulas or innovative training methods. It is weeks of training where work in zone 2 predominates, which for a professional of this caliber means moving around 300 W, that is, pushing hard for most mortals, especially on the hilly terrain of the roads in the interior of Alicante.

Rides of up to 5 hours where the precision of these cyclists in setting the power at which they pedal stands out, moving in a very narrow power range, mainly aiming for the upper end of the zone 2 range to achieve more efficient aerobic adaptations.

It is also noteworthy the introduction of some strength-oriented intervals in the middle of these rides, usually taking advantage of shorter outings. It is clear from the high power at which these intervals are performed, with low cadence, probably aiming to reinforce the gym work that becomes especially important in the professional's preparation during this early part of the season.

What cannot be missing on these days are the typical lactate tests, which are usually carried out in the final part of the training camp to assess the starting fitness level of each cyclist after completing this first block of training. The UAE Team Emirates-XRG opted for the La Carrasqueta climb for these tests, a long, steady climb where they used the last 7 of the 15 kilometers of this ascent, with the fastest, as expected, being Tadej Pogacar with an effort of just over 15 minutes, although his power output remains unknown as the Slovenian hides this information to not give clues to his rivals.

As we say, a work that follows the ABC of what the training theories dictate for this time of the year, and where the difference compared to the training that an amateur cyclist may do lies in the high volume of hours, and at the pace at which the professionals ride, also covering around 25 hours per week.