The Process of Progress: Masters Cycling (40+)
From Olympic Triathlon to Competitive Masters Cycling
Jeffrey Gracik's journey into competitive cycling began with a triathlon. After his wife encouraged him to try the sport, he quickly realized that the cycling portion was the only part he enjoyed and excelled at. This led him to focus solely on cycling, which he initially used as a cardio component to complement his weightlifting. He fell in love with the sport, increasing his weekly mileage to over 150 miles and joining the San Diego Bike Club (SDBC). A friend on the team eventually encouraged him to start racing. Gracik, a newcomer to racing, hired coach Taylor Warren in late 2023, just before his second season. He recognized his lack of racing knowledge and wanted all the support he could get.
The Coach-Athlete Partnership
Gracik quickly learned that coaching isn't a simple formula. It's a dynamic, back-and-forth process. Warren needs to test and learn from his athlete to design a program that works for them as an individual. This personalized approach is what sets working with a coach apart from simply following a generic training plan. Coaching must be adaptable to life's variables, such as job stress, sickness, or a crash—like the one Gracik experienced during the season. Warren emphasizes that coaching involves dealing with "all these moving pieces." He doesn't believe in rigid, annual training plans because life inevitably gets in the way. He notes that if an athlete gets sick for two weeks, their entire plan needs to be reevaluated and adjusted to their current fitness level. This is a mistake he has learned from in the past—trying to jump an athlete back to where they left off rather than restarting from where they are now.
Motivation, Compliance, and the 1% Hindrance
Gracik is a highly disciplined and consistent athlete, which Warren attributes as a major factor in his success. Gracik explains his motivation comes from a desire to perform, trust in the coaching process, and a strong sense of team accountability. He doesn't want to let down his coach or his teammates. Warren points out that while high motivation is a great quality, it can sometimes be a hindrance. He has observed that extremely disciplined athletes, including Gracik, may be so driven to complete a workout that they push through even when life's stresses suggest they should back off. Sometimes, it's better to downgrade a workout or take a day off rather than overdoing it to the point of being counterproductive. He calls this a "1% hindrance," a small area for growth where an athlete learns the wisdom to know when "good is better than perfect." Gracik affirms this, recalling moments when he was frustrated with his performance on a workout, only to be told by Warren that it was okay to back off and rest. He appreciates that his coach understands he can't be in his body or know what his life is like at that moment.
Training with Purpose: The Role of Easy Days
Before working with a coach, Gracik's training consisted primarily of hard group rides. He felt that riding easy was "lazy." This is a common misconception among cyclists. A major change in his training was learning the importance of easy days for recovery and adaptation. Gracik notes that because he is no longer "blowing himself up every week," he has become stronger and more consistent. Warren explains that he wants his athletes to save their maximum efforts for races. Pushing to the limit in every training session takes a huge toll and can be counterproductive. The goal is to finish a training session feeling like you still have something left in the tank. This is particularly important for masters cycling athletes who have careers and family life to balance.
Balancing Life and Sport
For Gracik, a masters cycling athlete with a flexible work-from-home job, balance is key. He trains consistently, averaging 10-12 hours per week, which he feels is manageable. Warren agrees that this is a significant amount of time and that it's possible to make a lot of progress without pushing to the upper limits, especially if it would negatively impact the athlete's work or family life. He acknowledges that athletes often overestimate the amount of time they can dedicate to training.
From Frustration to Podium Finishes
One of the most valuable, and initially unexpected, benefits of working with a coach for Gracik has been learning race strategy. He recalls his first crit race, where he was told he had the strength to podium but came in 16th because he "did way too much." After reviewing his numbers, Warren points out that he had the power but didn't use it correctly. Over the course of the season, they refined his strategy, and he began to podium and win races. This experience highlighted the crucial difference between raw power and tactical execution, showing that a coach's guidance goes far beyond just prescribing workouts.
This article is based on a video interview between Source Endurance coach, Taylor Warren, and his athlete, Jeffrey Gracik. The discussion provides insights into their coaching relationship, the philosophy behind a personalized training plan, and the mental and physical aspects of balancing athletic goals with a demanding life.
Head to youtube to see the full video interview:
About the author:
Taylor Warren has raced at the elite level since 2014 and graduated with a Bachelor's Degree in Exercise Physiology from Colorado State University in 2015. Taylor continues to race at the elite level with CS Velo Racing, gaining experience and wisdom to help impart to the athletes he works with. Taylor is also a student of the game, with a passion for human performance and physiology, he is able to combine his race experience with an understanding of how the human body responds to training to deliver the best possible coaching experience. Taylor believes in a practical, holistic approach to coaching and training that values the athlete’s lifestyle and understands how to make the process approachable and enjoyable.