UAE Team Emirates has established itself as a force in professional cycling by prioritizing fundamental strength training, according to team trainer Giacomo Notari. The squad’s performance, highlighted by Tadej Pogacar’s stage victory on the Tourmalet on Stage 6 of this year’s Tour de France, relies on a structured gym program that emphasizes core stability and posterior chain development to improve power output and bike handling.
The Foundation of UAE Team Emirates’ Strength Training
Professional cycling requires more than cardiovascular endurance; it demands the ability to maintain power while stabilizing the body against the bike. Giacomo Notari, a trainer for UAE Team Emirates, emphasizes that the team’s success stems from mastering basic, high-impact movements rather than seeking complex or "miraculous" training solutions.
For midseason athletes, Notari recommends one strength training session per week, while increasing to two or three sessions during the off-season. Athletes should maintain approximately two minutes of rest between sets to ensure quality of movement and recovery.
Core Exercises for Cyclists
The team’s gym routine focuses on compound movements that recruit multiple muscle groups, ensuring efficiency and functional strength.
Squats for Explosive Power
Notari identifies the squat as a fundamental exercise that engages the core and lower body. To maximize explosive power, he suggests a tempo-focused approach: controlled descent followed by an explosive upward movement.
- Protocol: Three sets, with a rep scheme of 12-10-8.
- Execution: Hold a kettlebell below the chin, feet shoulder-width apart. Push hips back as if sitting in a chair, keeping weight on the heels, then drive upward with force.
Deadlifts for Posterior Chain Stability
Deadlifts are utilized to strengthen the posterior chain—the back, glutes, and hamstrings—which is critical for sustained power on the bike. Additionally, the exercise improves grip strength, helping riders maintain control of the handlebars during intense efforts.
- Protocol: Three sets, with a rep scheme of 12-10-8.
- Execution: Hinge at the hips with a slight knee bend. Keep the kettlebell close to the shins, maintain a flat back, and drive the hips forward to return to a standing position.
Split Squats for Balance and Symmetry
To address muscle imbalances, the team incorporates split squats. By isolating each leg, riders improve both strength and coordination.
- Protocol: Three sets per leg, with a rep scheme of 12-10-8.
- Execution: With the rear foot elevated on a bench, lower the hips until the front thigh is roughly parallel to the ground. Ensure the front knee does not track past the toes to protect the joint.
Core Stability: Planks and Oblique Training
Stability is essential for transferring power through the pedals without wasting energy on excessive upper-body movement. Notari utilizes static holds to build this endurance.
- High Plank: This exercise targets the entire core. Maintain a straight line from the head to the heels for 45 seconds per set. Avoid sagging hips or raising them toward the ceiling.
- Side Planks: To target the external obliques, riders perform side planks. These are held for 45 seconds per side. If fatigue prevents holding the full duration, it is acceptable to lower the hip briefly before resuming the hold to complete the time interval.
Summary of Training Protocol
| Exercise | Primary Benefit | Target Volume |
|---|---|---|
| Squats | Explosive power | 3 sets (12/10/8 reps) |
| Deadlifts | Posterior chain/grip | 3 sets (12/10/8 reps) |
| Split Squats | Balance/Symmetry | 3 sets (12/10/8 reps per leg) |
| High Plank | Core stability | 2-3 sets (45 seconds) |
| Side Plank | Oblique stability | 2 sets (45 seconds per side) |
By focusing on these specific, repeatable movements, UAE Team Emirates ensures their riders possess the structural integrity required to perform at the highest level of racing. Consistent application of these basics, rather than complex training fads, remains the cornerstone of the team’s physical preparation.