BMCR Feature: Gavin Howell Q&A

Toks Adesanya quizes Gavin Howell who for a good few years now, Gavin has established himself as one of BMCR’s most dynamic and relentless A-category racers.

BMCR Feature: Gavin Howell Q&A
from BMCR.org.uk | Bike racing for the over 40s

BMCR Q&A FEATURE: — Toks Adesanya quizes Gavin Howell who for a good few years now, Gavin has established himself as one of BMCR’s most dynamic and relentless A-category racers.

A regular on Championship podiums – a national title in 2024 – and multiple victories across the seasons…he really is the wheel to follow if you’re ambitions are loftier than the standard bunch finish (absolutely nothing wrong with that by the way 😜). Off the bike, Gavin’s likeable, supportive and friendly but when racing he’s relentless, aggressive, and always up for a long-range move. We sat him down to talk – 2025, breakaways, coaching… and why he’ll always choose aero over lightweight.

BMCR: Which team are you riding for — and what category did you compete in this year?
Gavin: I ride for Ride Revolution Coaching, where I also work as a coach. This year was my last year as an A (40-44) Category Racer
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BMCR: How did your 2025 season go overall? Highs and lows?
Gavin: Not a vintage year, but I still had fun. A lot of negative personal stuff meant my training volume wasn’t what it normally is. So I set lower goals and focused on masters racing — riding with teammates and Bob Mcglue. That was a big high.
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BMCR: Any races that defined your year?
Gavin: The Abberleys. I was 4kg over race weight but still determined to make a difference. Took a stage, podiumed another… but it was the final day I was proudest of: attacked after 2 miles, went solo, only caught by the climbers with 5 miles to go. Results aren’t always the point — making a difference is.
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BMCR: What’s kept you consistently successful these past seasons?
Gavin: Consistency. You need something that motivates you, and it has to evolve throughout the year.
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BMCR: You’re known for forcing the pace — what’s the secret to making a break stick?
Gavin: It’s all about who you’re with. If they’re not fully committed, you’re just towing them around.
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BMCR: How do you decide when to commit versus sit in?
Gavin: Depends who’s in the move — and how the bunch reacts. The bunch is always stronger; their mental in-fighting is what makes them weak.
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BMCR: Any race instincts you wish you’d learned earlier?
Gavin: Not giving my secrets away 😉 But… make friends in the peloton. No one helps someone they don’t like.
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BMCR: As a coach, how does coaching others affect your own training?
Gavin: I learn something new every week. Everyone’s different. Staying on top of research helps my riders — and me.
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BMCR: What’s one mistake riders make again and again?
Gavin: No goals. You can stay fit year-round physically, but without goals, you’ll crack mentally.
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BMCR: Has your training changed as you’ve moved through the categories?
Gavin: It’s individual. For me, volume is key with a sprinkle of intensity — but it depends on the goal.
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BMCR: Winter vs race season — what changes?
Gavin: Hours stay roughly the same (10–12), but winter is a lot more Z2.
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BMCR: What drives you — competition, challenge, the process?
Gavin: I’m super competitive — sometimes too competitive. It’s never been an issue.
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BMCR: Pre-race rituals?
Gavin: Still searching for the perfect one. Music works best for flicking the switch.
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BMCR: How do you mentally reset when things go wrong?
Gavin: I review what I did well and what I didn’t. If it was out of my control, I let it go — usually after a night’s sleep.
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BMCR: Describe your race setup — aero or simple?
Gavin: Always aero. I’ve more weight to save than the bike does. As an engineer, I’m always adapting things.
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BMCR: Any upgrades that really made a difference?
Gavin: Position. Get as aero as you can handle and train in it. Riders make up the aero penalty — but they don’t want to hear that.
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BMCR: What do you enjoy most about BMCR racing?
Gavin: The standard. Masters racing is super competitive — many guys could hold their own in E/1/2 races. And the riding quality is better than the kids’ races.
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BMCR: How is the masters scene evolving?
Gavin: Open racing has declined, but masters is still strong. Hopefully racing grows again or fewer will come into masters.
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BMCR: Any advice for strong riders hitting 40+ who want to start winning?
Gavin: Know your strengths and weaknesses. Know theirs. And gamble — play it too safe and you miss out.
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BMCR: Goals for 2026?
Gavin: Nothing fixed — but I want to try more different events, especially gravel.
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BMCR: Do you still get the same buzz from racing?
Gavin: When the buzz goes, I’ll stop. But I get the same buzz watching my son race — so I’ve got a fallback.

⚡ Finish the Sentence
— The reason I love breakaways is… I get to sprint from a more controlled situation.
— My training secret that really isn’t a secret is… There’s no easy route — consistency.
— When it comes to coaching, I always tell riders to… Forget the past — we all have bad days.
— The best feeling in a race is… Winning’s good, but I’m happy if a teammate takes the win.
— My least favourite race day is… Anything with lots of climbing.
— I know I’m going well when… I rip the race apart without realising.
— If I could change masters racing, I’d… Attract more A and B riders.
— Cycling has taught me… You’re never too old if you set your mind to something.

😄 Quickfire Round
— Favourite circuit? MK Bowl — the memories.❤️
— Dream training destination? Anywhere warm & dry. Calpe is up there.
— Aero or lightweight? Aero.
— Favourite session? Sprints.
— Coffee stop? Anywhere with great cake.
— One word to describe racing? Adrenalin.
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🏁 BMCR: Any final words for riders chasing your wheel next season?
Gavin: Pull a turn on the front 😉

Thanks a lot Gavin – all the best for 2026. 👍😎 Gavin Howell is a senior coach at Ride Revolution and is available for coaching riders at all levels.

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