Life is complicated, it’s hectic and it’s exhausting…then you have to somehow fit training in!
At RIAK Fitness, our speciality is helping people find balance between their training and the rest of life’s stressors, whilst preparing them to achieve their triathlon/endurance sport ambitions. We started as a triathlon coaching business and the principles upon which we began (Balance – Simplicity – Accessibility), still permeate everything we do.
Putting it simply, we offer training programmes tailored to how an individual athlete’s life works in reality.
The hope is that we can help each of our athletes to have the best possible chance of handling everything on their plate and achieve their performance goals.
To that end, we run three types of programme:
1) Squad Membership
Squad Members benefit from a fully tailored plan and coach supervision with the focus being on developing them as athletes over the long-term rather than simply preparing them for a one-off event.
What we do for our Squad Athletes
For each of our Squad Members, we:
~ develop a multi-year framework within which we look to develop them as balanced athletes and help them reach their full potential;
~ prepare a bespoke training plan building to the season’s A-race(s);
~ prescribe each of their swim, cycle and run sessions, which are designed to fit their schedule, fitness level and goals;
~ build a periodized strength programme to compliment their endurance training and assist them in staying injury free;
~ allow unlimited email contact to answer any training queries they might have;
~ hold monthly catch-up calls/meetings to discuss progress and amend the plan as necessary;
~ build a race day nutrition plan and race strategy; and
~ offer on-going advice regarding managing their training and nutrition;
There are also some really cool benefits that come as part of the Squad Membership:
~ each member also becomes part of the RIAK Fitness race team enabling them to race in our colours on behalf of RIAK Fitness;
~ access to the popular weekly Squad Turbo Workout and Squad S&C Workshop, which they can attend either in the studio or online;
~ each member benefits from x2 Dynamic Screenings per season to assess their development in terms of strength, muscular balance and mobility and to assist with the tailoring of their strength plans;
~ access to x4 in-studio or online Full Spectrum Cycling Performance Testing sessions to set benchmarks, assess their characteristics as a rider and establish how they are developing;
~ access to x2 Video Swim Assessments to analyse and track their swim stroke development and fitness; and
~ invitation to any squad training sessions and social events.
All of the above is available for £90pm.
2) Defined Duration Plans
Defined Duration plans are fantastic because they’re incredibly flexible and athletes can pick and choose what they want in their plan. Typically, they suit people who are not in need of a full coaching relationship but would like a helping hand in building the foundations of a great season.
A Defined Duration plan is fully tailored to the individual athlete and their requirements, but the major difference with the Squad Membership being that once the planning and preparation is in place, the athlete resumes full responsibility for their adherence to the plan and the coach falls away.
One big benefit to a Defined Duration plan is that it is totally flexible and customisable. By that we mean you can pick and choose which of the four triathlon elements (swim, bike, run and strength & conditioning) you would like to have included in your plan and we work hard to piece together the puzzle so that whatever it is you require from a plan is laid out on a plate for you. There is also more control over the cost because dropping elements will reduce the price, so if you feel particularly confident in one or more of the disciplines, or have a strict budget, a Defined Duration Plan could be a good option for you.
One of the few requirements we have is that the plan be for a minimum of 12-weeks but beyond that, we will do our best to accommodate!
To learn more or to get the ball rolling on your Defined Duration plan, please drop us an email (link below) with your requirements and we will come back to you ASAP with an initial quote and set up a free consultation meeting/call.
3) Defined Purpose Plans
As the name suggests, these types of plans have a very specific purpose and are usually about finding something out about yourself as an athlete.
A good example of one of a Defined Purpose plans is our 6-week Athlete Analysis & Review programmes. They are designed to help athletes discover what type of athlete they truly are and not just where their strengths and weaknesses are perceived to lie. We all like to label ourselves as it helps us control the image we try to portray of who we are. Maybe we see ourselves as a long-distance athlete, only built for Ironman distance races or long cycle sportives. Or perhaps we don’t feel we have the engine for that and instead see ourselves as short-course triathletes or crit racers. Often these labels are simply definitions we apply to ourselves with little or no objective evidence to support the assumptions and it’s just where we’ve found ourselves for various reasons.
Our Analysis & Review programmes are there to help you discover the objective truth and not just in terms of your typical fitness metrics such as FTP or 5k run assessments. We also look to establish things like how good you are in the hills, what your speed endurance is like, or how good you are at pacing efforts without any tech. The key consequences of putting yourself through a 6-week athlete review like this are that it can better inform which energy systems you need to develop for the type of racing you do, what races or events would suit your true strengths, and maybe even which sport you should be concentrating on!
To learn more about each of our Defined Purpose plans or to purchase yours without further delay, please head to the Shop (link below).
OFFER: For the duration of the COVID-19 pandemic, we are offering all our Defined Duration and Defined Purpose plans with free RIAK ONLINE (Turbo) Membership!
Previously I have been coached as part of a different triathlon training group, as well as self-coached, and have taken part in numerous triathlons; including several 70.3 races, Ironman Barcelona, and the Celtman Extreme Triathlon.
I’m taking part in Celtman again this year and wanted a more individualised and structured training programme to achieve my goals. The thing I value most about RIAK Fitness’ training is that it is tuned-in and understands what I want to achieve. The consistent structured feedback on sessions, and tailoring the training week to fit in with my lifestyle, is invaluable. Their knowledge and insight into Training Peaks (the platform they use) adds a highly professional element to their coaching, and enables it to be tweaked, depending on training volume, and fatigue. Benchmark testing helps to ensure I’m training to my current fitness levels, and allows sessions to be completed in the correct training zones. As I’m coached remotely, the individualised programmes uploaded through Training Peaks enables the sessions to be structured, and easy to follow.
Regular Skype check-ins help to ensure I’m on track, and they are always on the end of a phone/email to answer any queries I may have. Overall, I can’t recommend RIAK Fitness’ coaching and programmes highly enough. No matter what your experience, sport, or fitness level, you can only improve and enjoy your training to reach your goals, by working with RIAK Fitness.SamSquad Member
I am very new to triathlon, coming from a running background with an unfortunate injury history. I wanted a coach to help me learn a new sport, keep injury free and maintain a positive work / training balance. I think one of the main things I have learned from Rich is that sport and competing doesn’t have to be stressful! You can still train extremely hard but have a huge amount of fun along the way.Katie GSquad Member
Rich knows a ridiculous amount! From gruelling run sessions, bike training that makes you weep, to knowing when you've not been stretching! I've never known someone to really know how to use the gym to make such a big difference too in all triathlon disciplines!Tom C
My training before joining RIAK was to go out and hit each ride/run hard and over time I wasn't seeing any noticeable improvements and in some cases my performance actually dropped! Rich introduced me to proper structured training and I'm very happy with my progress.Jason KSquad Member
After completing two Ironman races on my own, I felt my training had plateaued. I wanted to start competing rather just completing, and knew to achieve that I had to take it to the next level. Enter Rich to make that happen!OliSquad Member
You can't beat structured training. Particularly when I'm not performing as I want to or hitting the numbers I know I can, having a coach who I trust and who is setting a programme and I can speak with, reassures me that I might just be having a bad day and actually I'm making progress.Matt BSquad Member