From Hobby Rider to Pogačar (The Modern Training of Vojtěch Hačecký)

It may seem like an impossible goal, yet there are elements from the cycling life of the Slovenian climbing star that can—and should—be applied to the training of a hobby cyclist. Drawing from a lecture by Jeroen Swart, chief medical officer of UAE Team Emirates, we’ll take a closer look at the health monitoring system used by the team from "the desert," which helps them detect early signs of overtraining. And what can you take from this to keep your own engine from seizing up?

UAE’s medical team consists of seven doctors who care for the team’s 29 riders. Their busiest time is during the December training camp, when the new team comes together for the first time to prepare for the upcoming season. It’s here that all health screenings and performance tests are conducted. Riders leave the camp with stress ECG results, used to detect potential heart issues—something becoming increasingly common in recent years.

At the start of the season, the team performs baseline performance testing. First up is VO2max testing using a ramp protocol where the wattage gradually increases until complete exhaustion. This test also helps determine FTP (Functional Threshold Power). Next is the Maximal Lactate Steady State (MLSS) test: a 7-minute step protocol where the intensity increases every seven minutes. The last stage where blood lactate levels stay constant from beginning to end marks the maximal steady state. These lab tests are complemented by outdoor performance tests, including 20-, 5-, and 1-minute all-out efforts.

Throughout the season, the team regularly monitors blood markers and subcutaneous fat levels—done, they claim, at every race. Doctors use skinfold measurements at nine points on the body to detect abnormal weight loss. This data helps the team understand how a rider’s body changes over the course of the season. For instance, if a rider’s performance declines while they are losing weight, the cause is likely overtraining. While UAE still uses skinfold calipers—a method considered outdated—teams like Alpecin take it further. Petr Vakoč’s contract even requires quarterly DEXA scans, which are currently the most accurate method for assessing body composition, including fat percentage.

UAE also prioritizes bike fit and regular mobility assessments throughout the season to monitor musculoskeletal health. Special attention is paid to hamstring flexibility, since shortened hamstrings limit pelvic rotation and prevent the rider from lowering their torso—especially critical in time trials, where aerodynamics is everything.

Nutrition education is another key pillar. Riders are taught how to efficiently absorb up to 120 grams of carbohydrates per hour. Once intake exceeds 60g/hour, a mix of sources is required—such as glucose and fructose, or maltodextrin and fructose—to avoid overwhelming the intestinal transport mechanisms. Without this balance, the body can’t absorb the carbs and may suffer GI distress.

To monitor training load, the team requires quarterly blood tests and an SFT (Submaximal Functional Test), where riders hold their FTP for 20 minutes and then rate the effort. Ideally, an FTP effort should be rated around 15 on a scale from 6 to 20. Changes in perceived exertion, heart rate, and power output over time are used to flag early signs of fatigue or overtraining. Dr. Swart emphasizes: by the time someone makes it to the WorldTour, they already know how to train—they just don’t always know how to rest properly.

You won’t notice much in the first 3–4 months of testing, but eventually patterns emerge. Mistakes in training are normal. Repeating them isn’t.