RBPC

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

13/06/2026

Finishing off deload week with some zone 1 chill this morning and now to party at Glorious Day Festival in Hove

Have a great weekend everybody!

What are you up to????

12/06/2026

Strength training won’t slow you down

Avoiding it will though…

Tell me I’m wrong!!!!

11/06/2026

Most cyclists come back from a cycling trip either fitter than they’ve ever been or completely broken.

Same trip. Same roads. Completely different outcomes.

And after years of coaching cyclists through this, I can tell you it almost never comes down to fitness.

It comes down to three decisions made before they even left home.

Decision 1 — Strength

Most cyclists drop their gym work the moment a trip appears on the calendar. Big mistake. When your glutes, hamstrings and posterior chain aren’t conditioned for back-to-back long days, the fatigue accumulates fast and by day 3 your lower back and knees are taking the hit instead.

Decision 2 — Mobility

One long ride is manageable. Five consecutive days of 5+ hours is a completely different demand on your hips and thoracic spine. Arrive with locked hips and a stiff upper back and your body is already fighting the position before the climbing starts.

Decision 3 — Fuelling

This is where most trips fall apart. You’re doing 5–6 hours on the bike. Your body needs 60–90g of carbohydrate per hour just to sustain the effort. Most cyclists are hitting half that — and carrying a growing energy deficit from day 1 that compounds across the week. By day 3 the legs are gone and they have no idea why.

Miss one of these, it’s just about manageable.

Miss all three — you’re in trouble.

The good news? All three are fixable before your next trip. You just need to ask the right questions early enough.

I’ve put together a free Pre-Trip Training Audit. 5 questions covering your strength base, mobility readiness and fuelling plan that take 10 minutes to work through and could change the entire outcome of your next cycling trip

DM me the word TRIP and I’ll send it straight over.

Already got a trip booked and want a full personalised plan built around it? DM me READY and let’s talk

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

Address

Reigate
RH20HH

Telephone

+447899026441

Website

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

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