Nowhere else can you train so hard and learn so much for FREE!

RIAK ONLINE is a unique service offering cyclists and triathletes unrivalled coach support and advice with a weekly selection of FREE live and on-demand sessions. 
coached cycling session

LIVE COACHED BIKE SESSIONS

Every week we run a FREE live coached online cycling sessions leveraging WahooRGT’s virtual training platform.

To join, you will need:

– a smart trainer or power meter and non-smart trainer combo;

– at least a free WahooRGT account; and

– a free Zoom account to interact with the in-session coach or you can follow the live stream on VCycling News and by following our Facebook Page.

To join, sign up directly via the WahooRGT events calendar, where you will also find the live Zoom coaching feed details.

strength training

LIVE COACHED STRENGTH & CONDITIONING WORKSHOPS

This FREE live coached strength session is designed specifically for endurance athletes and focuses on the key areas triathletes and cyclists should target to develop strength, muscular balance and mobility.

We use few regularly used pieces of kit:

– a couple of pairs of dumbbells or similar weights – ideally one lighter set for upper body work and a heavier set for leg work;

– a resistance band; and

– a miniband.

This KNOW HOW Video will help you locate some items around the house that can be used as alternatives to weights.

To join, simply follow the live stream on VCycling News or our Facebook page.

swim coaching

COACH BRIEFED SWIM SETS

Try a sample of our Coach Briefed Swim Sets.  This includes a sample of warm-up and drill sets focusing on different aspects of swim technique and a progressive range of main sets to perform afterwards.

Each warm-up and each main set comes with its own dedicated coach briefing video, so you know exactly what you are doing and importantly, why!

Click HERE to head to the Swim Page

run coaching

ON-DEMAND RUN SESSIONS

Our Strength Endurance sessions are designed to help you build run fitness and steadily introduce you to higher intensity training.  Introducing intensity with short bursts interspersed in an otherwise low intensity run is a great way to avoid the common injuries associated with ramping up running intensity too quickly.  Complete this set of sessions and you’ll be ready to take on one of our more advanced Training Plans.

Our only suggestion is that you be able to run for at least 30-minutes non-stop before attempting one of these sessions.

Click HERE to head to the Run Page

LIVE SESSION TIMETABLE


MONDAY

Cycling:
12-WEEK ‘E-RACER SUPREME’ SERIES

(6:30pm – 7:30pm)

The winter E-racing season has begun and we are here to help you prepare, with this fantastic series of progressive live coached high intensity workouts designed specifically to help you improve your E-racing conditioning and skills.

Sign-up via the WahooRGT in-app events calendar

TUESDAY

Strength & Conditioning Workshop

[RETURNING NOVEMBER 2022]
Designed to be short and incredibly effective!

In contrast to our normal approach, for this 8-week series we’re taking a bit of the emphasis out of the coaching side of things and focusing on a dynamic and challenging workout that hits all the key areas endurance athletes need to develop. In particular, a focus on hip stability, overall muscular balance and improving mobility.

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Enjoying our live coached sessions?
Why not show your support by buying your coach a coffee! It all helps to keep these sessions viable long-term!

Stay up-to-date with RIAK offers, events and developments by signing up to our newsletter. We won’t spam you, we only publish once a month!

TRAINING RESOURCES


PARTNERS


SUNDRIED

Quality, eco-friendly and affordable sports apparel.

Use code ‘RIAK426J’ for 30% off your next purchase.

Did you know a number of Sundried’s lines are made from recycled materials, such as recycled coffee grounds? Just one of the many things we love about our kit partners.

EIGHTY20 COFFEE

Premium cold brew and coffee specialists.

Use code ‘RIAK15’ for 15% off!

Top tip – cold brew makes a fantastic pre-workout drink with its caffeine content and key electrolytes such as magnesium. Plus it tastes great!

TOTAL ENDURANCE NUTRITION

Use nutrition to elevate your performance beyond what you might believe to be possible.

Quality nutrition coaching and consultancy for all levels and types of endurance athlete.

WahooRGT

#RIDEFREE on the world’s most realistic indoor cycling app and our exclusive training partners.

You can find some of our workouts in WahooRGT’s in-app workout library, including a 12-session FTP Builder series we created especially for the WahooRGT community.

SERRE DES ORMES

Cycling, running and hiking holidays in the heart of the Meouge Valley, Provence.

Serre Des Ormes truly is an endurance athlete’s paradise supported by incredibly knowledgeable and welcoming hosts!

VCycling News

Watch all the best E-racing action, info and chat from the world of virtual cycling via the VCycling News channels.

VCN are also our streaming partners, providing live and recap access to our free coached sessions from multiple online sources.

OUR SERVICES