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

29/10/2026

After 35 you start losing muscle every year unless you do something about it. For cyclists, that shows up as lost power, a sore back and longer recovery.

Absolutely no one wants that…

Riding keeps your engine going, however it doesn’t keep your body strong.

Two strength sessions a week. That’s the maintenance and should be a priority for you if you want to live, not only for a long time, but a good time

DM me READY and no matter your experience level, we can support your journey

27/10/2026

The clocks went back on Sunday. Most cyclists see that as the end of the season. I see it as the start of the next one.

What you do between now and February decides how you ride in 2027.

Not more junk kms in the dark 😭

Two strength sessions a week, stacked on your hard bike days, with your weekends kept free to ride.

That’s how you turn up in spring stronger, leaner and more resilient, instead of starting from zero.

Comment or DM READY and I’ll show you how we’d build it around your riding

27/10/2026

The clocks went back on Sunday. Most cyclists see that as the end of the season. I see it as the start of the next one.

What you do between now and February decides how you ride in 2027.

Not more junk kms in the dark.

Two strength sessions a week, stacked on your hard bike days, with your weekends kept free to ride.

That’s how you turn up in spring stronger, leaner and more resilient, instead of starting from zero.

Comment or DM READY and I’ll show you how we’d build it around your riding.

26/10/2026

Big FTP, still dropped on every surge? That’s not necessarily a fitness problem, it could well be a force problem.

Threshold gets you to the business end no doubt

However, strength decides what you can do when you get there, especially when your legs are cooked!

Two heavy sessions a week, some sprints on the bike, and the surges stop feeling like the end of your ride.

Sound good? Time to channel your inner Jonathan Milan?!

DM READY and I’ll build it around your riding. 💪🚴

21/10/2026

Strength work for cyclists gets sold as a shortcut. It isn’t one and can’t be built in winter and then left for another year

Six weeks won’t transform your FTP. What it will do is make you stronger, more robust and consistent AND that’s the foundation every later bike gain sits on.

That’s why we built the six-week challenge as a starting point, a taster, rather than a finish line.

In the group? Heavy legs this week are possible and normal. Keep showing up and getting stuck in

Watching from the outside?

We’ll share the real results at the end.

DM “STRONG” if you want to start your journey but most importantly make sure it sticks 🙌🏻

20/10/2026

Every pedal stroke is a single-leg effort.

Your pelvis has to stay stable while one leg drives down — thousands of times an hour. Any “wobble” you’re losing watts!

One of my favourite movements, the side-facing landmine RDL will help you sort it:

→ Single-leg posterior chain strength (glutes + hamstrings)
→ Anti-rotation — the offset load tries to twist you, you resist it
→ Glute med control — keeps your knee tracking and stops hip drop when you’re fatigued
→ Hamstring strength through range — useful for riders who sit all day and ride all weekend

Start light. Hips square to the floor. If they open up, the weight’s too heavy.

3 x 6-8 each side, 2x a week in the off-season.

Want a programme built around you, your goals and getting you faster on the bike in 2027?

DM me READY and let’s have a chat 👍🏻

Address

Reigate
RH20HH

Telephone

+447899026441

Website

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

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