RBPC

Online and in-person strength and nutrition coaching. Get strong, lose weight and feel better 💪🏼

10/06/2026

Six months ago you said you’d start soon.

Three months ago you said you just needed to get through a busy patch.

Last month you said you’d definitely begin after the bank holiday.

I’m not judging. I’ve heard this from almost everyone who eventually became someone I’m proud to have coached.

But let’s be completely honest here

What are you actually waiting for?

Not time. You’ve had time. You’ve spent it (just not on this)

Not money. Be honest, you’ve spent money on things that matter a lot less

The real answer is harder to say out loud. You’re not sure you can stick to it. You’re not sure you’re the type.

You’ve started things before and they didn’t hold.

That’s not a character flaw. That’s what happens when the support, the structure and the belief aren’t there.

That’s exactly what we’re here to fix.

Drop me a DM and I’ll reach out

06/06/2026

Absolutely fallen in love with Slovenia. Despite an enforced recovery day yesterday with torrential rain, I’m completely smitten with Slovenia.

Savage and stunning in equal measure, the riding and scenery is just out of this world.

Could not recommend Lake Bled and the surrounding area more highly and thanks so much to and for the incredible organisation and support

Have you ever been here? It’s at the top of my list currently

Where’s your favourite place to cycle?

04/06/2026

Slovenia! You have both broken and bewitched me. What an incredible place to ride your bike with great people and simply stunning BUT utterly savage roads!

Taking on the Vrsic Pass and Mangart saddle today was no joke. Weathers looking horrific tomorrow so it’ll be a recovery day on tour before, with any luck 2 more great rides on Saturday/sunday…

Have you been to Slovenia? Where are you headed this year?

03/06/2026

These are real people. Real numbers. Real results.

+140w over 30 seconds

2 minutes faster over 5 miles

Qualifying for GB Age Group World Champs.

First gran fondo — 13 minutes quicker, 30W up on last year.

Back to 250W FTP at 71kg with eyes on 4w/kg.

First ever 400K. Under 20 hours.

Different riders. Different goals. Different starting points.

That’s exactly the point.

We don’t have one programme for one type of rider. We meet you where you are whether you’re chasing watts, podiums, personal bests or just want to know what your body is actually capable of.

Every single one of these results came from the same thing: the right structure, the right support and showing up consistently

Your win is waiting. Don’t sleep on it!

DM me READY and let’s go get it

02/06/2026

The shoulder exercise that mirrors your exact position on the bike

Most shoulder work is done sitting or standing upright. But you don’t ride upright. You ride horizontally right?

Torso down, spine loaded, shoulders forward

The prone Cuban press fixes that mismatch and it’s a favourite of mine (my shoulders are crunchy at the best of times after so much rugby!)

Face down on a bench, arms hanging, palms facing you.

Three movements in one:

→ Upright row to 90° (upper arm abduction)

→ External rotation (the bit cyclists are always missing)

→ Press forward to horizontal (serratus and trap finish it off)

Because you’re prone, there’s zero body assistance. No leg drive, no momentum, just the muscles your shoulders actually need to stay healthy through thousands of kilometres in the drops.

It trains infraspinatus, teres minor, rear delt, mid and lower trap (s&c chat for mid/upper back)

Every single muscle that goes dormant when you’re in an aero position.

2–5kg. 3 sets of 12. Slow tempo. Add it before your upper body work or as a warm-up activation drill before a hard ride

Shoulder impingement, AC joint pain, neck tightness, it can often start here. This is how you get ahead of it 💪🏻

DM me READY if you want a full off-bike strength plan built around your cycling 👍🏻

01/06/2026

Just saying…

You know who you are 😂

28/05/2026

Losing weight as a cyclist doesn’t mean eating less.

It means eating smarter at the right times, in the right amounts. Periodised nutrition…

Most riders we speak to are making the same mistake over and over again.

They’re using their rides to create a calorie deficit.

Skipping the pre-ride meal. Ditching the gels. Finishing a 3hr ride on fumes

And then wondering why their power is dropping.

Here’s the protocol that actually works (and that we use here at RBPC!):

✅ Fuel every ride like performance matters (erm because it does!)
✅ Create a small deficit off the bike, not on it
✅ Keep protein high to protect the muscle that makes your watts

Swipe through for exactly how it works (including a real example day)

I’ve used this exact approach myself. Dropped body fat, kept my power, improved my W/kg.

It’s also the framework we use with every cyclist we coach.

If you want this built around your training load, your targets and your life — DM READY and let’s talk.

27/05/2026

Is this a bit of you? Recipe below 👇🏻

Salmon Cubes marinated in:

-soy sauce
-honey
-toasted sesame oil
-ginger paste
-garlic paste

Then stick it in the air fryer and crisp it up for 20-25 mins at 180 degrees.

SO EASY! Serve with rice, green veg and kimchi for a super gut friendly meal packed with quality protein, carbs, fibre and micronutrients

Who said “healthy eating” had to be boring?!

Address

Reigate
RH20HH

Telephone

+447899026441

Website

http://www.richbirkettperformancecoaching.com/, https://form.jotform.com/240175529874364

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