STARTING POINT
Where the rider was before coaching
In November 2019, Gregory was 315 pounds. He was about to go on disability. He had been planning to compete in the Race Across America earlier that year — the gap between that ambition and where his body actually was was enormous.
Quarantine, by his own account, was a godsend. It removed the friction that had kept him stuck. On January 5 he started Not Done Yet.
INTERVENTION
What changed
Gregory's intervention was time. Not three months — a multi-year coached arc inside Not Done Yet. Training, nutrition, strength, recovery, and community, all moving slowly in the same direction.
Long-arc body composition isn't about willpower. It's about removing the friction that keeps you off the bike, putting structure on the days you're motivated, and having a community that knows you on the days you're not.
WEEKLY STRUCTURE
What the training week actually looked like
We don't publish Gregory's exact week. The principle for any long-arc body composition case is the same: enough riding to drive aerobic adaptation, enough easy volume to be sustainable, enough strength work to keep the body durable as the weight comes off.
Sustainable means "can keep doing this when life gets in the way." Quick-fix programmes lose people the first time work or family blows up the schedule. The Roadman model is built to bend rather than break.
NUTRITION & STRENGTH
The pillars under the bike
Nutrition guidance focused on fuelling the work. Most heavy cyclists who try to lose weight under-fuel the bike — they crash, give up, and rebound. The five-pillar approach prioritises consistency over deficit.
Strength work is non-negotiable on a long body-composition arc. As weight comes off, muscle mass has to be defended actively. Otherwise the scale moves but the engine doesn't.
OUTCOME
The result, in the rider's own words
Gregory's testimonial: "Today I'm down 5 pounds and 1% body fat to my lowest weight in 15 years. I cannot believe I'm under 100kg."
From 315 pounds and heading for disability to sub-100kg and lowest weight in 15 years. The headline number isn't the rate of loss. It's the durability — he's still in the system years later, and the trajectory is still in the right direction.
THE NUMBERS
Before / after
From the athlete's testimonial and TrainingPeaks file. Where a number isn't published, we don't list one.
Body weight
315 lbs (~143 kg)<100 kg
Lowest weight in 15 years
Health trajectory
About to go on disabilityActive cyclist, in the system
The headline outcome
CAVEATS
What this case study does not claim.
- Gregory's arc is long — multiple years inside Not Done Yet. This is not a 12-week before-and-after.
- The starting point — 315 pounds and approaching disability — is not the typical entry point to the community. Most NDY athletes are already moderately fit.
- Body composition changes at this scale benefit from medical input alongside coaching. Coaching is one input among several. We do not position it as a substitute for clinical care where that's required.
- Rate of weight loss varied across the arc. Plateaus were part of the process. Anyone reading this expecting linear progress will be disappointed; anyone reading it expecting durability will see the model.
COACH COMMENTARY
Anthony on this case
Gregory is the case I think about when someone asks whether coaching can do anything for an athlete who's a long way from where they want to be. It can. The unlock is time, not intensity.
The hard part of a long arc is staying in. Most athletes drop out at month four, month nine, month eighteen. The community piece is what keeps people in. The community is why Gregory is still going.
Sub-100 kg from 315 pounds is a specific outcome. The repeatable outcome is staying in the system long enough for the body to compose itself properly. Everything that matters in cycling is downstream of that.
— Anthony Walsh, Roadman Cycling head coach.