076 077 feature Pinot’s power profile In a gesture of unprecedented openness, has published all his training and racing data from the past six years. CS takes a close look at his 29,000km-per-year regime

Words Max Glaskin Photos Graham Watson, Yuzuru Sunada, Offside/L’Equipe

hen Thibaut Pinot that had never had a podium place in a stepped on to the major event in its 18 years of Tour’s podium in existence? If there are any such W last July, doubts, they should’ve been crushed roared for its new hero. In just seven just four months later when a years, he’d risen from being a remarkable document surfaced in an promising junior to third in the world’s academic journal. It was a full-on greatest sporting event. The hopes scientific study of Pinot’s power profile of a nation landed squarely on the for six years and gives a unique insight sinewy shoulders of a 24-year-old into how a promising junior has nature-loving, video-gaming, progressed to being a Tour contender. fishing fan. Never before has such information There is now genuine belief that a been published about any world-class Frenchman could finish in yellow — athlete, let alone a top cyclist. The perhaps even as early as this year. The numbers reveal how far and how hard 2015 route plays to Pinot’s strength, he rode, across every training session with five summit finishes and just a and every race. OK, it doesn’t analyse single . The flat TT, the effects of the fascinating Pinot’s Achilles heel, is not only very psychological exercises, such as short but luckily will be done and wrestling in sumo suits to boost team dusted on the very first day in Utrecht. spirit last November, yet it lays bare Was the 2014 success just a fluke the physical progress from 2008 for the young leader of FDJ, a team to 2013. 078 FEAture Thibaut Pinot 079

the quality of sessions that some “The table shows changes will have to be made to allow how his power him to continue to progress.” It’s all very well harvesting millions of has increased at numbers, but it’s no use until they’re each intensity over turned into something that can help every duration” understand how the rider is doing. So the uploaded data has been crunched to calculate Thibaut’s power output in Data like this is the kind most terms of watts (W) for every kilogram competitive sports people keep close to (kg) of his body weight. As he matured, their chest, fearing their rivals would his optimal weight increased from 62kg benefit from the knowledge. Pinot, in 2008 to 65kg before the end of 2012. however, is happy that it’s been published The tables show how Pinot’s power — by Julien Pinot, his coach and older has increased at each intensity over brother, and Fred Grappe, FDJ’s coach pinot’s increasing work rate every duration. The sessions have been and director of science. Year Hours on bike Training load Distance (km) split into five zones of increasing This mass data-capture began when 2013 943 291608 29,340 intensity, ranging from the equivalent of Thibaut Pinot was an 18-year-old a transition stage of rolling along for 2012 855 269278 26,932 amateur riding for CC Etupes. Instead of several hours, to short sharp maximal spending money on flash carbon 2011 876 268674 27,722 bursts of just a few seconds. The wheels, he fitted an SRM power meter 2010 840 257938 26,355 duration at each intensity is also key. and computer to his bike. He’s had the 2009 758 231380 22,717 Julien was happy to reveal more than same equipment on all of his road bikes 2008 526 159165 14,654 just the figures. He’s discussed the since then, with coach and brother training programme, Pinot’s weaknesses Julien calibrating the system three times Diminishing returns Above: Pinot’s and the ways they have been addressed. a year to make sure it remained Everyone who’s tried to diet or get fitter training data is the accurate. It failed only , for two knows it’s easiest to make the biggest first from a Winter training weeks in 2009. At other times, changes initially, and it becomes world-class athlete to After a six-week break at the end of last interference by signals from TV camera increasingly hard to make significant gains be made public season, Pinot got stuck into 12 weeks of motorbikes and others corrupted some as fitness builds. This is certainly true for Right: Recording his preparation, of which about two thirds data; overall, though, 95 per cent of what Pinot’s training input. The hours increased first are spent on the road bike. It includes was gathered is a reliable record of by 60 per cent between the ages of 18 and stage win in 2012 at low to moderate intensities Pinot’s efforts over six years. 20 and the training load by 62 per cent. after a tenacious and strength training. “What you have to In that time, it recorded 2,208 After that, his workload went up by less individual breakaway understand is that there’s a progression sessions: 1,727 training rides and 481 than 10 per cent each year. to Porrentruy in Thibaut’s winter training. No one day competitive rides, including 68 time It’s unlikely there was much change is identical to another. There’s progress trials. Few other cyclists, if any, have from his 2013 hours and load in 2014, in the length and also in the intensity,” such a complete history. It shows that and it’ll probably be similar this year. “It’ll says Julien. the time he spent on a bike each year be difficult to increase the amount of By mid-January, he was putting in 30 almost doubled from 2008 to 2013, as work in the coming years,” Julien Pinot hours a week, 70 per cent of which was did the difficulty (or training load). tells . “However, it’s more on for endurance. “The qualitative work In the zone with Thibaut Zone 1 — moderate exercise intensity Zone 2 — heavy exercise intensity Zone 3 low part of severe intensity Zone 4 - high part of severe intensity Zone 5 - extreme intensity Year Power output w/kg Year Power output w/kg Year Power output w/kg Year Power output w/kg Year Power output w/kg for 4hrs For 3hrs for 2hrs for 60min for 45min for 30min for 20min for 10min for 5min for 60sec for 30sec for 5sec for 1sec 2013 4.9 4.9 5.0 2013 5.7 5.9 6.1 6.4 2013 6.9 7.2 2013 10.5 13.0 2013 18.1 19.3 2012 4.6 4.7 4.8 2012 5.6 5.8 6.1 6.5 2012 6.8 7.4 2012 9.9 12.4 2012 19.0 20.4 2011 4.3 4.6 5.1 2011 5.5 5.6 5.8 6.2 2011 6.6 7.2 2011 9.3 12.5 2011 17.4 18.7 2010 4.3 4.6 4.7 2010 5.3 5.4 5.7 6.0 2010 6.7 7.2 2010 9.3 13.2 2010 17.6 18.4 2009 4.5 4.6 4.7 2009 5.1 5.5 5.8 5.9 2009 6.4 6.9 2009 9.4 13.0 2009 17.1 18.3 2008 3.7 4.3 4.7 2008 5.0 5.2 5.4 5.7 2008 6.0 6.4 2008 9.6 11.9 2008 17.3 18.1 080 feature Thibaut Pinot 081

is about how to improve his rhythm and Gone to press tempo at his climbing speed,” says Julien. He’s been mixing it with technical work, improving his ability to dance Why publish? lightly on the pedals and keeping it at a low cadence but just below his Won’t Thibaut Pinot’s rivals use the information to their maximum force. advantage? Julien Pinot disagrees. “We’re proud to be the About once a week, he rides a time first to publish the record power profile of a world-class trial on the flat — probably preparing for athlete, showing the development of an athlete from the a good start on the first stage of the Tour junior to top world level. Outside cycling, this type of study de France. While most of his winter is very rare in scientific literature and it’s important for riding was on climbs, including short, understanding the development of the performance all-out sprints of a few seconds to capacity of a top athlete,” says Julien. practise for attacks and counter-attacks, “We want to be completely transparent so we’re giving each week he spent five or six hours on credit to Thibaut’s performance,” says Julien, “We also the flat. wanted to show how Thibaut had arrived at this level via the methodology of the record power profile.” Both Julien Pinot and FDJ coach Fred Grappe believe that recording power profiling alongside biological passports will help reveal cheats. “As for helping Thibaut’s competitors, I’m not sure it can, since we don’t yet know if he’s reached his limits,” says Julien, for whom the research formed part of his doctorate. “The study was finished in 2013 and the data produced since then, particularly in the Tour de France, shows his progress hasn’t reached its end yet. “It’s more the methodology with the details of sessions and training cycles which deserve to remain confidential, rather than the power data produced while competing.”

preceded by tapering and followed by up best climbers; [Alberto] Contador, Nibali Centre: During the hairpins at 50mph with a sheer drop “The challenge of to two weeks of recovery. and [Nairo] Quintana.” beyond can help in planning training to this year is to make “We know we can still improve his where he went on make descending swifter. Climbing training model so he can better tolerate to finish a This will be crucial for Pinot’s major progress so he can Pinot was born and raised in the Vosges and deal with changes of speed in the disappointing 52nd stage race goals because his descending deal with attacks and mountains of eastern France, so long, final climb — where it’s tempo-attack- Far left: Continuing to has been perceived as significantly rhythm changes” steep ascents are his playground. “I love tempo-attack,” says Julien. He draws a compile the stats flawed. On the first Pyrenean stage to have fun in the climbs. That’s bike veil over how they’ll do this. “It’s a during stage six of of the 2013 Tour de France, he lost riding the way I see it,” he said after last sensitive matter to reveal exactly the the 2012 Tirreno- his nerve on the descent from Port A favourite winter training haunt of year’s Tour. It was only right that he specific sessions and our methodology Adriatico de Pailhères, losing two minutes in FDJ is Calpe in where the climate finished brilliantly on La Planche des in this field. It’s part of the secret of his Left: Pinot has 18km and fatally wounding his chance is kinder than home territory. Before Belles Filles on Bastille Day — it’s the preparation which is best kept been an advocate of a top-10 finish in the GC. A week Christmas, he joined the French national summit nearest his home and on which confidential,” says Julien. of the SRM power later, he retired after finishing 80th on team for a few days and it included an he’s trained for years. He came second, meter since his . ascent of the iconic Tour peak, the Col 15 seconds behind . Descending amateur days So how has Pinot been dealing with du Galibier, although this time it wasn’t Interestingly for such a natural Unless there’s a summit finish to a stage, this crucial challenge? “Surprisingly for a made by bike but on snowshoes. climber, Pinot has room for what goes up must come down. cyclist, he uses downhill skiing to Now the season has started, his improvement in this area, Julien says. Frustratingly, the mountains of power improve his descending,” says Julien. He training is divided into three ‘macro- It’s responding to the variation in rate of data collected can’t reveal anything may also expect more support from his cycles’, each of up to six weeks of road climbing that has been the problem. scientific about Pinot’s descending team-mates. If other FDJ riders can stay cycling workouts, a mix of high volume “The challenge of the coming year is to because much of it is due to freewheeling with him over the top, they could shelter and high intensity, with two to three make progress so that he can deal with and technique. Yet, getting rider him from the distraction of rivals so he weeks of ‘goal’ races, which are attacks and changes of rhythm of the feedback about the stress of approaching can descend more calmly. 082 feature Thibaut Pinot 083

As for tips and advice, it’s been said km), which helped him to seventh in the he sought words of wisdom from a top final GC. In December of that year, tests mountain biker and, curiously, from a in the Roubaix velodrome helped cycle tourist he met by chance while out improve the balance between training. Make of that what you will. aerodynamics and performance. By the start of the 2014 Tour de Altitude France, he’d built a good friendship with Pinot’s coaches will be looking at how he the clock. He may have lost 45 seconds can do more training at altitude because and his second place overall to of its perceived benefits when returning to compatriot Jean-Christophe Peraud on race at lower levels. It can allow the blood the penultimate stage’s 54 km individual to carry more oxygen to muscles, though time trial into Périgueux but he was it can also disrupt sleeping patterns. rightfully satisfied with finishing 12th The published study has revealed that day. that Pinot’s VO2 max, the peak volume Right: Nervous “I’m not surprised about my good of oxygen he can take in and use descender Pinot result,” he said afterwards. “All year I effectively, is 85 millilitres per minute for has taken up skiing rode good time trials.” The positive every kilogram of body weight (85mL/ in a bid to overcome attitude is as significant an improvement min/kg). This is very high, though his fear as the physical gains. “The work allows occasionally elite athletes record figures Below right: At 24, him to increase his power in his time as high as 90mL/min/kg. To put it in the Frenchman has trial position and he gets more and context, brother Julien’s VO2 max was barely scratched the more pleasure out of it, which is 79mL/min/kg when, as a promising surface of what important,” says Julien. He was cyclists, he last had it measured. A heart promises to be an working on it in the Roubaix condition made him quit competing and illustrious career velodrome again last December.

Pinot’s palmarès Extra elements Thibaut doesn’t use the gym for muscle training — most of his strength work is The naked cyclist done on the bike, says his coach. But he does muscle reinforcement and core Born: 29 May 1990, Melissy, Haut-Saone region, France strength exercises twice a week at home, Optimal weight: 65kg along with one session of mountain Height: 1.8m biking every week. switch to coaching. “I had less talent, less he’s had to include progressively a It’s not just the physical aspects that 1998 First competitive race mental strength and was less healthy programme of time trials,” says Julien, Pinot’s working on. “We know he needs 2008 Started competing at international level in the than my brother,” say Julien. keen to share positive outcomes. “Above to progress in tactics to be even more under-19 category There are, though, limits to what can all, it’s in the discipline of time trialling successful in stage racing, such as his 2009 Joined CC Etupes be done with VO2 max. While it’s that he’s made progress in the last three position in the peloton, managing the 2009 Winner Giro de Valle d’Aosta, possible to make some improvements to years because we’ve accentuated the transitional stages, managing stress and youngest ever winner this area of physiology, about half of the work in that area, whether that’s in the leadership,” says Julien. 2010 Turned pro with Francaise des Jeux potential to change one’s VO2 max is way of his position but also on his Staying calm when under attacks and 2010 5th Tour de L’ain genetic — inherited from your parents. training with his time trials bike.” keeping his mind clear during descents 2011 1st Settimana Ciclistica Lombarda Getting Pinot to adopt the optimum will be key, but he won’t be indulging in 2011 3rd Tour of Turkey Time trials position for time trialling hasn’t been visualisation, where a rider pictures in 2012 10th Tour de France was not alone when, easy. “He doesn’t have the ideal body detail the race route. “Rather than using 2013 7th Vuelta a España early in 2013, he questioned Thibaut shape for penetrating the air, and that techniques of mental imagery, we try to 2013 4th Pinot’s ability to time trial and will limit his progress. He has a short limit the potential of surprise on the 2014 3rd Tour de France speculated that it would prevent him torso, long arms, wide shoulders and a route. So we give Thibaut the maximum from winning the Tour de France. The rounded back. We know we can do amount of information — data, images, Credit: A six-year monitoring case study of a top-10 previous year, Pinot had struggled to further work to improve it,” says Julien. videos — about the key points of the cycling finisher by Julien Pinot and Frederic finish in the top third in each of the race’s To scotch doubts, he duly came ninth course, such as approaches to the Grappe, published in the Journal of Sports Science (2014). three individual time trial stages. in the stage nine individual time trial passes, the gradient, width of the road, His coach knows this as well as (26.8 km) at the 2013 Tour de Suisse and changes of altitude, changes of slope anyone. “Since he became a pro in 2010, 15th in the Vuelta time trial stage (38.8 and descent.”