THE ONLINE CYCLING & TRIATHLON CLUB

RIAK ONLINE is a unique service offering cyclists and triathletes comprehensive support and advice.  Our sessions will challenge you and help you progress no matter your level of experience and that’s primarily because our coaches are there to actually coach! In fact, it is our coaches, the knowledge they are able to offer and the quality of the sessions they deliver that really sets RIAK ONLINE apart.
Whether you’re training for an Ironman, marathon or simply to improve your 5k time, our sessions and our coaches are there to help you reach that goal:

WHY BOTHER PAYING TO HAVE A LIVE COACHING FEED?

 

SWIM


  • Pool sets with coach briefing videos
  • Audio swim sets for open water swimming

BIKE


  • Live coached online cycling sessions
  • Smart trainer and non-smart trainer sessions
  • On-demand sessions

RUN


  • Live coached run sessions
  • Have the coach in your ear throughout
  • On-demand sessions

STRENGTH


  • Live coached strength classes
  • Learn why S&C is so important
  • On-demand sessions

All for just £29.99pm! Join 3 sessions a week and that’s a mere £2.30 a session!

Unable to make a session? Don’t worry, there’s an entire library of on-demand swim, bike, run & strength sessions!

TRY A FREE 1-MONTH NO OBLIGATION TRIAL OR START YOUR MEMBERSHIP TODAY!

RIAK ONLINE TIMETABLE


MONDAY

Cycling - FTP Builder

(6:45am - 7:45am)
High intensity session focused on lifting your aerobic threshold so you can ride harder for longer
[Smart trainer session]

Run Club - Intervals

(6:00pm - 7:00pm)
A fun and friendly atmosphere performing short high intensity intervals
[Join the coach for the warm-up and come back together after the intervals for the core exercises and cool down]

Cycling - Tech-no

(6:30pm - 7:30pm)
A dynamic high intensity session with lots of variation week to week
[Non-smart trainer session - join with any indoor bike set up]

TUESDAY

Take It To The Floor

(6:00pm - 6:30pm)
Lower intensity - ideal for fist timers or those needing a lighter workout
[Minimal equipment required]

Strength & Conditioning Workshop: Glute Building Series

(6:30pm - 7:15pm)
Designed specifically for endurance athletes - learn the fundamentals of S&C and build strength where you really need it
[3-4 pieces of kit required]

WEDNESDAY

Cycling - Push The Limit

(6:30am - 7:30am)
Our toughest bike session with a mix of threshold and anaerobic efforts
[Smart trainer session]

Cycling - 12-week FTP Builder Series

(6:30pm - 7:30pm)
Our weekly FREE session - sign up via the RGT app
[Smart trainer session]

THURSDAY

Strength & Conditioning Workshop: Glute Building Series

(7:00am - 7:45am)
Designed specifically for endurance athletes, come learn the fundamentals of S&C and build strength where you really need it
[3-4 pieces of kit required]

Run Club - Tempo

(3:00pm - 4:00pm)
A structured run session made up of half-marathon to 5k pace intervals

[Live coaching feed throughout - take the coach on the run with you]

FRIDAY

Cycling - Endurance Base

(7:00am - 8:00am)
Our lowest intensity session and a good one for first timers as it's focused on banking high quality base mileage and learning at the same time
[Smart trainer session]

SATURDAY

Run Club - Strength Endurance

(9:00am - 10:00am)
A largely low intensity session with bursts of intensity thrown in to keep it dynamic and fun

[Live coaching feed throughout - take the coach on the run with you]

Cycling - Group Ride

(10:30am)
A low intensity social ride over one of RGT's real world courses with no structure other than it being a great opportunity to mine our coaches for advice
[Smart trainer session]

OUR SERVICES