Words - James Ion
So that went quick! It's already been four weeks since I embarked on my journey to qualify for the GRVL World Championships in Nice, France, set for 2025. For those who might have missed it, here’s a quick recap of what this adventure entails.
The Challenge
In simple terms, I’m attempting to answer the question: Can an average cyclist like myself, with limited time for training and a myriad of other responsibilities, qualify in the 45-50 age group? To help me on this journey, I’ll be receiving training and nutrition guidance from top coaches Toms Flaksis and Kate Macleod. I’m also supported by HRSH Gravel Apparel and Wahoo Fitness.
I have a maximum of 10 hours each week to dedicate to training, to be ready by July 15, 2025, for my key event, the Gravel One Fifty in Holland. Will I be able to achieve this, adhere to my plans, or will I succumb to the pressure? It’s going to be an exciting journey to find out.
Throughout this process, I’ll document my training, nutrition, and equipment choices. Additionally, I’ll seek advice from GRVL professionals, get a bike fit, learn about the best tyre choices, and test myself at UCI events to push my limits.
Cycling Training
My coach, Toms Flaksis, is incredible. As the head coach at TF Coaching and the Latvian national team, he brings extensive experience, having been to world championships and the Olympics, including this year in Paris. He coaches both World Tour riders and amateurs like me. Having his expertise is not only a fantastic opportunity but also pretty awesome! And the best part? You could book him too!
We met at the beginning of the project to outline the first steps, which included testing and a lot of foundational work. Toms updates my plan weekly, based on my previous sessions, using TrainingPeaks. This platform seamlessly connects with my Wahoo Elemnt Roam.
Currently, my weekly schedule looks like this:
Four rides per week: Two on the turbo trainer focusing on aerobic work using the Wahoo Kickr and the MyWoosh app (which is cool and free!). The other two rides are outdoors. Fortunately, I don’t work on Wednesdays, allowing for a big ride, and the other ride is on the weekend.
Tests and Feedback
I've undergone two tests so far. The first was a Ramp Test, which didn’t go as well as I’d hoped. My previous FTP was 218, down from my earlier 300, and after the test, it was further reduced to 195. Though disappointed, Toms' positive outlook kept me motivated. One of the best aspects of having a coach is receiving constant feedback and having someone structure the plan to maximize my potential.
The second test was an aerobic test to identify any “uncoupling” in my heart rate. I rode for two hours at a steady power of 130 to 150 watts. Toms analysed when my heart rate began to rise, indicating it was no longer aligned with my effort. I’ll repeat this test to check for improvements in my aerobic system. This test went exceptionally well and was one of my most enjoyable rides.
Challenges and Adjustments
Weekends have posed a challenge for long rides due to family visits and other commitments, limiting me to only two weekend rides. However, Toms has adapted my training plan accordingly, emphasizing that effective plans are realistic and fit your lifestyle. Moving forward, I’ll switch my weekend ride to Sunday to enhance consistency.
After four weeks, am I seeing improvements? Despite the Ramp Test results, the answer is more nuanced. My main struggle has been consistency. Having a coach keeps me accountable and maintains perspective. Consistency is a significant win for me, even with missed long rides. Recently, I’ve felt stronger on the bike, making me excited for the next four weeks!
Embrace Enjoyable Eating
We've all heard the phrase "Have your cake and eat it too!" And while I’ve never considered myself a "bad eater," it begs the question—what really defines a bad eater? Most of us are aware of what’s healthy and what isn’t, yet I find myself indulging in crisps, chocolate, coke, and the cough occasional beer. In moderation, these treats are harmless. I believed that just cutting back a bit on these would make me leaner. However, I soon discovered the value of a nutrition coach.
Discovering Nutritional Gaps
When I started working with Kate Macleod, she pointed out that my meals resembled snacks and my protein intake was far too low. I was also skimping on vegetables and not properly fuelling my workouts. This revelation was surprising, highlighting how little I knew about my diet—a common issue, I suspect. Many of us convince ourselves that our diet is adequate and exercise enough, yet we miss key nutritional components.
Simplicity in Nutrition
Kate's approach made nutrition incredibly accessible. The world of nutrition can be overwhelming, filled with conflicting advice from various sources. However, Kate simplified the process without inundating me with excessive tasks—although she did assign homework! "It’s about creating realistic habits that are sustainable," she advised. "Hit your targets 80% of the time, and you’ll be on the right track." She helped me gain a comprehensive view of my daily intake, aligning it with my training needs, starting with the often-dreaded calorie counting.
The Importance of Calorie Counting
Calorie counting can be tedious and annoying, particularly when you forget to log meals and have to dig around in the bin for the label! Despite this, it’s essential to make meaningful changes. I’ve been using the MyFitnessPal app, which is free and user-friendly, allowing me to scan food barcodes for a breakdown of nutrients. Once you get into the routine, it’s manageable and reveals both deficits and successes in your diet.
Focusing on Protein
My first target was boosting my protein intake. Kate set a goal of consuming 30-40 grams of protein per meal. While still monitoring other macros, protein became the primary focus. Over four weeks, my diet transformed to include what Kate calls "real meals"—plates full of nutrients from a variety of vegetables. This shift had an instant effect leaving me feeling full and without my previous cravings for sugar, which were signs of under-fueling.
A Balanced Approach
Eating should be enjoyable, and Kate emphasized that the focus shouldn't be on restrictive diets, or "fad diets," as she calls them. There’s no one-size-fits-all solution; it’s about finding the right macro balance for your body and ensuring your training is properly fueled. Take Kate, for example—she trains extensively, has visible abs, and eats a lot! The key is eating correctly and fuelling appropriately without unnecessary restrictions, a vital lesson from my first four weeks.
Seeing Progress
Have I seen a drastic change in my body composition or on the scale? Not exactly. My weight has remained stable, but that’s perfectly okay. This journey is a gradual one, and by observing my average weight over time, as Kate puts it, the highs and lows are levelling out. My waist has slimmed by a mere centimetre, but these small changes are crucial—focusing beyond just the number on the scale.
For the first time, I feel I’m gaining control over my nutrition!
“Do you even Lift Brah?”
Throughout this first phase, I have also been hitting the gym. Now I am no stranger to the weight room, and there was a time in the distant past before we had smartphones or even Facebook when I was rather good at lifting heavy stuff, although that is not quite the case now I am a little older! However, while it was about building mass and how I looked, this time it is much more about functionality.
My gym schedule is three times a week; Tuesday Push, Thursday Pull and Sunday CrossFit. Annoyingly I have not been able to attend CrossFit for the same reasons I missed some weekend rides. So I will change that, but the two sessions in the week have never been missed. As the names suggest Tuesday is about pushing exercises such as Bench Presses, Squats, Dips and Shoulders, and Thursday is for pulling exercises such as Dead Lift, Rows and Arm Curls. I do three sets, of 12, 12, and 10 reps each with increasing weight.
Right now the focus is on compound movements to get a solid strength base so that when the time comes to add more explosive movements I will have the power to move heavy weights quickly and with control.
Now I know many cyclists don't go to the gym, for a whole load of reasons, but the benefits far outweigh the negatives: increased power on the bike, reduced risk of injury, increased bone density, more lean mass, better stability on the bike, and for the older riders like myself it keeps you not only riding but increases your lifespan, which is always a bonus. It really is important, so make sure to put some time aside each week, no matter what your goals are, and don't worry you will not turn into Arnie, unless you want to then have at it!
Honest Thoughts
I just wanted to take a moment to share how grateful I am for the amazing opportunities I've been given. It’s not every day you get to work with some of the best in the field or receive cool gear from companies that really want to help you reach your goals. It’s super exciting, but I can’t lie—it also comes with a bit of pressure. I find myself juggling training sessions, documenting my journey, creating content, and connecting with all of you. It’s a lot, but I’m committed to being open and honest about my experiences.
One of the biggest hurdles I face is self-doubt. Sure, I’m more athletic than most, but when I look at the elite athletes I’m up against for the world championships, it can feel a bit daunting. Sometimes, the goals I’ve set feel like they’re looming over me. Thankfully, my coaches are a huge help. They keep me focused on making small strides rather than getting overwhelmed by the big picture. Still, those pesky doubts can be tough to shake off. I’m hopeful that as I keep moving forward, I’ll find those feelings fading away.
Even with these challenges, I’m still really pumped about starting a new training week. The support from my family has been incredible, and it really helps keep my spirits up. I want to remind everyone that experiencing self-doubt is totally normal on any journey. Change and commitment can feel like a lot at times, but sticking with it is key until it all becomes second nature. That transformation is something to look forward to!
I’d love for you to follow my journey on GRVLMagazine.com and Instagram. Your support, tips, and shared experiences mean the world to me!
A big shoutout to Toms, Kate, HRSH Apparel for keeping me looking sharp, and Wahoo for the awesome training tools that make everything a little easier!
Good stuff