RIAK COACHING

- BESPOKE TRIATHLON & CYCLING PLANS - SUPERVISED & UNSUPERVISED OPTIONS - TAILORED TO YOUR NEEDS -

Squad Membership is ideal for those requiring plenty of coach support and have a real desire to learn. To be a RIAK Squad Member, it does not matter what your current fitness or experience level is, we love working with a spectrum of athletes. The only thing that really matters to us is that you are keen not only to build your fitness and speed but to develop your training knowledge. Ultimately, our goal is to give you the tools so you can make sensible training decisions, take responsibility for your own progression and learn how to train consistently, which is always the main driver for progression.

THE TRAINING
All Squad Members benefit from a fully tailored plan and on-going coach supervision with the focus being on developing them as athletes over the long-term rather than solely for a specific event.
Your coach will prescribe each of your swim, bike, run and strength sessions and work with you to ensure they are tailored to your requirements and scheduled according to how your life works in reality.
With regular coach communication in the form of a monthly catch-up video call or face-to-face meeting, further ad hoc calls when necessary and unlimited email/WhatsApp communication, our athletes are never without support.

THE SQUAD SESSIONS
One of the major benefits of being a Squad Member is access to the weekly live coached online Squad Sessions. These are in the form of a Strength & Conditioning Workshop on a Tuesday and an online cycling session on a Wednesday. We see these sessions as a vital opportunity to coach Squad Members and disseminate knowledge that will help take them to the next level. They’re also a fantastic opportunity for our athletes to ask questions a grab a quick chat with a coach if needed.

OTHER BENEFITS
There are some really cool benefits that come as part of the Squad Membership, which include:
~ every Squad Member receives free RIAK ONLINE membership, so they can access all our live and on-demand online swim, cycling, run and strength sessions as well as enjoy access to all our Online Training Resources;
~ each member benefits from x2 online 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 online Full Spectrum Cycling Performance Testing sessions to set benchmarks, assess their characteristics as a cyclist and establish how they are developing;
~ access to x2 Video Swim Assessments to analyse and track their swim stroke development and fitness;
~ each member also becomes part of the RIAK Fitness race team enabling them to race on our behalf in RIAK colours; and
~ invitations to all squad social events.

All of the above is available for £120pm, with 2-months’ notice should the athlete wish to roll off.

We only have a very limited number of spaces left on the squad. To register your interest, please send your enquiry to [email protected] and we will arrange a free consultation call with you.

Defined Duration plans are fantastic because they're fully tailored to the individual and incredibly flexible, so athletes can pick and choose what they want in their plan. Typically, they suit people who have big events they want to get ready for such as an Ironman or a Marathon but do not desire a full coaching relationship.

A Defined Duration plan is fully tailored to the individual athlete and their requirements, but the major difference with the Squad Membership is that once the planning and preparation is in place, the athlete assumes full responsibility for their adherence to the plan and the coach falls away.

One really cool additional benefit of purchasing a bespoke Defined Duration plan is that the athlete will also benefit from FREE RIAK ONLINE membership for the duration of their plan! This means for the duration of their plan, they will have access to all of our online swim, cycling, run and strength sessions as well as access to all our online training resources.

One of the few requirements we have is that the plan be for a minimum of 13-weeks, but beyond that, we will do our best to accommodate!

As an example of price, a 13-week plan, depending on the number of disciplines required, would cost the following:
- 4 disciplines (swim, bike, run, strength) £170
- 3 disciplines £150
- 2 disciplines £130
- 1 discipline £110

To learn more or to get the ball rolling on your Defined Duration plan, please drop us an email at [email protected] with your requirements and we will come back to you ASAP to set up a free consultation call.

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 Webshop `{`click the shopping basket icon below`}`.

Our Personal Coaching offering works a lot like the RIAK Squad Membership except that it is aimed at those looking to lose weight, tone up or get fit. In other words, those whose goals are not necessarily triathlon or performance related.

The Personal Coaching programme is fully tailored to the client and their goals but typically includes bespoke strength and cardio plans alongside on-going supervision with monthly catch-up calls/meetings. This description might sound a touch vague but to put it simply, if you have a fitness or weight loss goal, as part of the Personal Coaching relationship we will build you the structure you need to achieve those goals.

As part of the relationship, the client will benefit from advice regarding managing their exercise, setting goals, their nutrition or in relation to any other health and fitness topics they require direction on.

One really cool benefit is that RIAK ONLINE membership is included as standard, so the client will also have access to all our online strength & workout classes, turbo sessions, run club sessions as well as access to all our online training resources.

The above is available for £100pm, with 2-months' notice should the client wish to roll off.

Want to build some strength and stability but don't wish to commit to a full personal training relationship? Our fully tailored strength programmes could be the solution.

We begin the process with a FREE consultation to ascertain your goals and level of experience. We then conduct a dynamic screening and strength tests, which involve a few movements and assessments to ascertain your stability, range of mobility and inherent strength.

In the final part of the session, we will run through key exercises we think should be included in your strength plan to ensure you know exactly what you are doing once in receipt of your plan.

An Online Dynamic Screening and 8-week strength plan costs £120 and after your initial 8-week plan, further plans are available for £60 per block, however, we really recommend a repeat screening every two blocks to determine progress and reassess your objectives.

To book your Online Dynamic Screening and discuss your needs, please drop us an email at [email protected] and we will liaise with you to arrange your FREE consultation.