HOW OUR ONLINE SESSIONS WORK
– Unless you are joining one of our Tech-no sessions (see sessions types below) You will need a smart turbo trainer/bike or a suitable power meter and turbo trainer combo (please visit the RGT website to check compatibility).
– We use an immersive virtual training platform, RGT Cycling, to host and bring the session to life.
– All sessions are professionally coached via a live interactive Zoom video feed – bring your training questions, because alongside leading you through the session, it’s what we’re there for!
– Every session is structured towards a specific training objective and/or energy system.
– There’s no need to worry about how to structure your training week – hit each type of session (V02max, Threshold, Endurance etc.) over the course of the week, remembering to include adequate recovery, and you have a well-balanced cycling plan on a plate!
– No further subscription purchases necessary – all you will require is the free basic RGT and Zoom app accounts to join.
WANT TO TRY A SESSION?
Join us live!
Every Wednesday at 6:30pm, we run a FREE coached workout on RGT, which is one of our Push The Limit Sessions (see below).
Stream an on-demand session
To get a taste of how our sessions work and to experience what it’s like to have a coach in your ear, click the button and thumbnail below and you will be able to download the training file for one of our Push The Limit sessions and stream the accompanying coaching feed.
CAN I STILL JOIN A COACHED SESSION IF I DON’T HAVE A SMART BIKE/SMART TURBO TRAINER?
ABSOLUTELY! You can join our new TECH-NO session, which is specifically designed for those without a smart trainer or you can actually join any of our normal turbo workouts. This is because whenever we are approaching a new interval, the coach will always tell you how it should feel in terms of effort out of 10 (10 being a full sprint). Training according to this ‘out of 10’ effort is called the Rate of Perceived Exertion scale and it is a perfectly legitimate metric to train by, so regardless of whether you have a smart turbo/bike, you can still have a cracking session!
Session Types
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NEW SESSION: TECH-NO
Don’t have a smart turbo trainer or the tech to join and RGT group workout? We have you covered!
Our Tech-no session is super simple and incredibly effective. All you need is some form of static bike and the live Zoom coaching feed. Head to the gym and jump on a bike there or if you have any form of trainer or static bike at home you can enjoy this challenging high intensity session with minimal fuss.
All efforts are described according to Rate of Perceived Exertion (RPE) or in other words, effort out of 10, with 10 being an all-out sprint.
If you need power and cadence targets, we can give you those too, but the idea is you need nothing but a static bike and the live Zoom coaching feed for a quality workout.
Duration: 1 hour
FTP BUILDER
(Threshold – Zone 4)
This session will see you accumulate plenty of volume at and around your aerobic threshold with time trial type efforts. Your aerobic threshold is the point at which your muscles begin to accrue lactate and begin to fatigue. It is a tough session targeting an energy system every rider needs to spend plenty of time developing, especially triathletes and time trialists.
Duration: 1 hour
PUSH THE LIMIT
(Threshold & Supra-threshold – Zones 4-7)
This a challenging session focused on lifting your aerobic threshold but spiced up and more dynamic than our FTP BUILDER session.
This session complements our FTP BUILDER session in that if that session involves longer steady state intervals, this one will be more dynamic and vice versa. Therefore, both sessions will provide you with a different type of threshold focused stimulus. However, the PUSH THE LIMIT session will always be a step up in terms of intensity, so it should certainly be considered your peak session of the week in that regard.
If you are a heavily endurance focused athlete such as an Ironman triathlete or Sportive rider and you do not have time for a separate supra-threshold session like our BEYOND THE LIMIT session in your training plan, this session will help you still hit those supra-threshold energy systems that all athletes need to develop in order to progress at an optimal rate.
Duration: 1 hour
BEYOND THE LIMIT
(Vo2Max & Sprints – Zones 5-7)
This is a high octane session, looking to improve your ability to sustain above-threshold efforts and anaerobic power (i.e. speed endurance and maximum power).
Even if your training has a largely endurance focus, you should still include a higher intensity session such as this as part of your training. Having developed fast twitch muscle fibres is key for the closing stages of an endurance event, because as your slow twitch (endurance) fibres begin to fatigue, your fast twitch muscle fibres must pick up the slack. If they are not properly conditioned, it can mean slowing to a snail’s pace. If you’re a bike racer of any experience level, no more explanation needed…V02 MAX and sprint work is a must!
Duration: 1 hour
ENDURANCE BASE
(Endurance & Tempo – Zones 2-3)
It is important that all cyclists/triathletes develop the full spectrum of energy systems and this requires plenty of work at lower intensity or in the ‘fat burning zone’.
Our ENDURANCE BASE sessions will help build your aerobic fitness by focusing on longer, lower intensity sets, broken up by short higher intensity bursts. Make no mistake however, this is not an easy pootle. 80% of the session might be at an endurance or tempo effort, but that leaves the remaining 20% for us to have some fun! The increased length of the session and lack of absolute recovery ensures this a great workout.
Duration: 1 hour – 1 hour 30 minutes
CYCLE SEMINARS
Join us for a lighter session where the focus is on KNOWLEDGE. Each week a speaker will ‘deep-dive’ into a subject and cover it in much more detail than we are able to in our other sessions. We would recommend using this session to top up your endurance volume or as a pure recovery ride. So, all you need to do is relax, spin away and absorb some wisdom!
Topics will include such things as: nutrition (general and race day), minimising energy wastage (aerodynamics, mechanical efficiency etc.), the effect of the menstrual cycle on female athletic performance, the importance of strength & conditioning etc. Check our social media for a heads up on what topics we’ll be covering.
Duration: up to 1-hour, including Q&A
FULL SPECTRUM PERFORMANCE TESTING
Our performance testing session is very challenging and tests not only for your Functional Threshold Power, but also your V02max power, Anaerobic Capacity and Neuromuscular Power (maximum power). Testing each of your energy systems in such a way will enable you to build a full power profile, learn more about your current capabilities and develop a clear idea of what types of sessions you need to be doing to improve.
Duration: 1 hour 36 minutes
Next testing date: 22nd May @ 10am
Joining our sessions
Step 1: download the RGT Cycling app
Our online sessions leverage the immersive virtual training platform, RGT Cycling. If you have a compatible smart turbo trainer / smart bike and would like to join the session on RGT, you will need to download the RGT Cycling app and create yourself a profile. Only the FREE basic RGT subscription is required to join our sessions, so there are no ancillary costs to you.
If your turbo trainer or indoor bike is not compatible with RGT, you do not need the RGT app and can simply join the live Zoom coaching feed (see below).
Step 2: Booking onto a session
Once you are ready to join a session and have checked the Timetable for when your chosen session is on, it’s time to book!
There are two ways to gain access to our sessions:
1) purchase a RIAK ONLINE membership (see below) from our Webshop and follow the booking instructions you will be provided with; or
2) go straight to the Turbo Training Booking Page and book onto and pay for a single session.
Please note, booking for all sessions closes 1-hour before the relevant session start time.
Step 3: Join a session
Shortly after booking has closed (1-hour before session start), you will receive an email with links to the RGT session and the live Zoom coaching feed. Click those links and they will open either the RGT or Zoom apps and take you to the correct session page.
