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 two FREE live coached online cycling sessions leveraging RGT Cycling’s virtual training platform.

To join our sessions, you will need:

– a smart trainer

– at least a free version of RGT Cycling’s app; and

– a free Zoom account.

For best results, we recommend running RGT and Zoom on separate devices.

SEE TIMETABLE & BOOKING PORTAL BELOW

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.

To join our sessions, you will need a free Zoom account and a few regularly used pieces of kit:

– a pair of light dumbbells or similar weights;

– a pair of heavier dumbbells or similar weights;

– a resistance band; and

– a miniband.

Don’t worry if you don’t have any of the above, our KNOW HOW Video will help you locate some items around the house that can be used as alternatives.

SEE TIMETABLE & BOOKING PORTAL BELOW

swim coaching

COACH BRIEFED SWIM SETS

Every week we upload a set of swim session plans and each comes with its own dedicated coach video briefing, so you know exactly what you are doing and importantly, why!

The swim sets include:

– a warm-up and technique set focusing on developing a specific element of swim form – each drill comes with its own demonstration video;

– a main set focusing on either endurance, improving threshold swim pace or out and out speed; and

– session distance options ranging from 2.5k to 4k.

NOW AVAILABLE!

run coaching

ON-DEMAND RUN SESSIONS

We upload a new Strength Endurance run session plan each week to help you build your run fitness and introduce you to higher intensity training, which you can then develop through one of our training plans or on-demand run series.  The weekly set includes:

– a pre-run warm-up and activation exercises video;

– a simple and easy to follow session plan; and

– a post-run cool down and stretch routine video.

These sessions are what we call, ‘Strength Endurance’ sessions, which translates as an endurance run with bursts of intensity thrown in.  Our coaching team use these types of sessions with our athletes to prepare them for higher intensity sessions later in their programmes. So they’re an excellent workout without being pure high intensity sessions and therefore, are suitable for most people.

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

NOW AVAILABLE!

LIVE SESSION TIMETABLE


MONDAY

Cycling – Group Ride: ‘The Monday Assembly’

(6:30pm – 7:30pm)
A relaxed ‘no-drop’ group ride on RGT Cycling with a live Zoom coaching feed.

Each week we ride a different course as a group at a conversational pace with the rubber banding function on to keep it all together. Use these rides as an opportunity to bank more low intensity base mileage, as a recovery session or simply come and enjoy some free coaching advice! It’s your call.

TUESDAY

Strength & Conditioning Workshop: ‘Total Workout’

(6:30pm – 7:00/7:15pm)
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.

WEDNESDAY

Cycling – Group Workout: 10-week ‘TO THE LIMIT’ Series

(Live coached session @ 9:30am BST &
Group Workout without live feed @ 6:30pm BST)

In this challenging structured workout series, we take a sledgehammer to that aerobic threshold, knocking it down and building you back up with a mix of threshold, supra-threshold and VO2max efforts that will make your FTP squeal!

Click the thumbnail above to book onto a FREE live session

CLICK THE THUMBNAIL ABOVE

CLICK THE THUMBNAIL ABOVE

Google reviews help small businesses like ours massively in improving our search engine visibility.

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.

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.

CHAMPNEYS 3-NIGHT CYCLING CAMPS

Enjoy a long weekend of professionally coached cycling sessions and informative seminars in the glorious Hertfordshire countryside whilst treating yourself to all the comforts of a luxury health spa.

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!

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.

RGT CYCLING

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

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

OUR SERVICES