Returning from illness protocol

Coming back from illness can be a very frustrating process and really does take discipline.  Ultimately your goal is to minimise the amount of time you are unable to perform high quality training. We emphasise this because being on a bike and unable to hold power or running whilst coughing your guts up is not high quality training. Sometimes, you have to take more recovery in order to reduce the overall length of time you are unable to train with purpose.

Cycling Exhaustion Protocol

Use this chart to help you decide when enough is enough during high repetition sessions.  The goal with the exhaustion protocol is to ensure that your training remains high quality and that you are still hitting the right energy system i.e. anaerobic or aerobic.  Please note, some sessions might not be appropriate for implementing an […]

Do you really know what ‘FTP’ means?

WHAT IS YOUR FUNCTIONAL THRESHOLD POWER? Since the dawn of the online training age, we have become increasingly obsessed with data and metrics. None more so than our FTP. We wear it like a badge of honour, a badge that sometimes… maybe… possibly… every now and then, we embellish a touch… whoops! Something to bear […]

RIAK Know How – Upper body stretch routine

Dynamic Stretch Routine

To ERG or not to ERG

One of the most frustrating things about fitting in training around work and social commitments is having your favourite break-through session planned for the morning and then realising your assumed 90-minute slot is really a hectic 45-minute session followed by what feels like a 90% chance of stress induced pulmonary implosion as you leg it for the train minutes after a monstrous run set.

Post-cycle/run stretch routine

Training Your Energy Systems

Click here to download the Training Zones chart

Recovery Strategies For Your Mind – Time Pressure

One of the most frustrating things about fitting in training around work and social commitments is having your favourite break-through session planned for the morning and then realising your assumed 90-minute slot is really a hectic 45-minute session followed by what feels like a 90% chance of stress induced pulmonary implosion as you leg it for the train minutes after a monstrous run set.

Recovery Strategies For Your Mind – Losing or Maintaining weight

Concern about bodyweight is a psychological issue I would aver affects every single athlete. The motivations for losing or maintaining a certain weight can be wide ranging but I fear there is a great deal of confusion out there as to how to go about it. Unfortunately, the safest approaches take time and with many unwilling to commit to long-term change, they resort to more extreme methods, the consequences of which, can be extremely hazardous.