RBPC

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

13/10/2026

Six weeks. £149. Starts Monday 19th.

What you actually get:

→ 2 strength + 2 mobility sessions a week, built around your riding
→ The programme in our easy to follow training app, with video demos
→ Calorie and protein targets tracked through MyFitnessPal and tailored to your goals
→ Live calls with the coaches to answer Q’s
→ A WhatsApp group of cyclists doing the same thing

What you don’t get: us holding your hand. You do the work. We give you the plan and keep you honest.

If you’ve been “meaning to start strength training” since last winter, this is your cheapest way to stop meaning to.

Doors shut Friday midnight.

Comment or DM CHALLENGE.

12/10/2026

Short and sharp mobility Monday for you tonight!

This’ll take you 5 mins. A great option post turbo to loosen up that mid back and hips

1. Thread the needle > T-Rotation x 5-6 each side
2. Child’s Pose > Cobra x 5-6 flows
3. Downward Dog > Pigeon Pose x 5-6 each side
4. Spider-Man lunge > Hip Lift x 5-6 each side

Save this post for later, look up the moves on YouTube and then give it a go

I bet you’ll feel a million times better post stretch 🙌🏻🔥

11/10/2026

Early bird ends at midnight tonight ⏰

Six weeks, built for cyclists:

✅ Strength programme in our training app
✅ Simple nutrition tactics on & off the bike
✅ WhatsApp group with the coaches
✅ Live Q&As so you’re never guessing

The cost is small and the upside is big: stronger, leaner and riding that feels better, not worse.

Comment or DM CHALLENGE and I’ll send you everything.

10/10/2026

I ride 5,500km a year. So why was I still gaining weight? 🤔

That’s where Rob was when he got in touch.

53. Based in Tuscany. 90,000m of climbing a year, plus 1,000km of hiking. On paper, one of the most active people you’ll meet.

But the scales kept creeping up and on the bike his legs were the limiter, not his lungs.

The fix wasn’t more riding.

We built Rob a nutrition plan, 2–3 strength sessions a week and daily mobility. The first eye-opener? How much Rob was actually eating. Training volume was never the problem.

12 weeks later:
→ 76.5kg ➝ 70.8kg
→ Tight hips finally moving properly
→ “Dad bod” to lean and muscular (his words, and his wife approves 😂)

The bike? Early signs are good on the road. The real test comes this winter, back on the Kickr for an FTP test. If his power has held, his power-to-weight is up around 8%.

We’ll share the numbers when we have them 👀

Putting in the KMs but your body isn’t changing? DM READY and let’s look at what’s actually going on.

09/10/2026

Rider #19 has joined the Six-Week Challenge… and it’s Dean Downing 👀

Two-time British Crit Champion, Lincoln GP winner and years racing at the top of the British scene. Now 51, coaching riders himself and still putting in the work.

Here’s why he’s in: past 50, the engine isn’t what you lose first. It’s strength, bone density and resilience.

Dean knows it and he knows how much strength work matters for riders at every level.

And he’s not here to set the pace. He’ll be doing the same week-one sessions as everyone else, learning and shaping his lifts and asking questions in the group.

Huge welcome to Dean and to the 18 riders who signed up before him. This group is a real mix of ages, abilities and gym experience, from complete beginners to people coming back to it.

If you’ve been on the fence about strength training, this is the easiest way in.

💷 Early bird £129 until Sunday midnight (then £149)
📅 Starts Monday 19th October
💬 DM me CHALLENGE to join

07/10/2026

Which myth did you believe or have you been told on repeat?

Be honest. Most cyclists I coach believed at least two of them when they started.

If that’s you, my 6-Week Strength Challenge is built to fix exactly this, starting Mon 19 Oct.

Early bird £129 until Sunday midnight.

Comment or DM “CHALLENGE” and I’ll send over the info.

06/10/2026

Your plan isn’t necessarily the problem…

As the big finger says “IT COULD BE YOU”

The plan you complained about or dropped in week 3 wasn’t ineffective. You’d done 3 of the 6 sessions and the ones you did, you left two reps in the tank.

So you found a new plan. An influencer said it was better! It wasn’t. It was just new and new feels like progress right?

Here’s what I see every month:

→ Client says the programme isn’t working
→ I check the log
→ 6 sessions completed out of 18
→ Most of them at “comfortable”

No plan survives that. Not ours, not anyone’s!

The best programme in the world is the one you actually finish at an effort that, let’s be honest, makes you a bit uncomfortable. Boring, I know.

STOP shopping for a better plan. Start showing up with intent for the one you’ve got 👊🏻

05/10/2026

Six weeks. Keeping it simple and getting you on track this autumn with your cycling specific s&c. Here’s exactly what you get 👇

💪🏻 Your strength & mobility programme: a six-week strength base built for cyclists, delivered via our custom app. Every session laid out with videos showing you how to do it.

💬 The WhatsApp community: you’re not doing this alone. Ask questions, share wins and get steered by our coaching team

🍽️ Nutrition that keeps you honest: MyFitnessPal synced to your account.

We focus on two numbers off the bike, total calories and protein and have you fuel appropriately on it so performance doesn’t suffer whilst you lean out

Plus, an opening live webinar where you can ask us anything before day one.

It’s the simplest way to find out what proper strength work does for your riding, without committing to full 1-1 coaching.

📅 Starts Monday 19th October
💷 £129 early bird until Sunday 11th midnight (£149 after)

Comment or DM CHALLENGE and I’ll send you the details.

04/10/2026

No idea where to start with strength training? No budget for a coach?

Almost every week, a cyclist tells me the same thing.

They know strength work would make them faster, stronger and more robust on the bike. They’ve been meaning to start for years. They just don’t know where to begin and 1-1 coaching isn’t in the budget right now.

So we’ve built something for exactly those riders.

The RBPC Six-Week Strength Challenge starts Monday 19 October.

Here’s what you get:

→ A six-week strength programme written for cyclists, in the Trainerize app
→ Simple nutrition guidance to lose bodyfat (if required)and help you fuel your riding properly
→ A coached WhatsApp group, so you’re not doing it alone
→ Three live Q&A sessions
→ A 1-1 results call at the end

It’s the easiest way into strength training and a proper taster of what coaching with RBPC is like, without the long-term commitment.

Winter is where next season is built. The riders who turn up stronger in spring are the ones who did the work off the bike over the dark months.

£149 or £129 if you join before midnight Sunday 11 October.

The priority list gets first access on Thursday 8 October, 24 hours before everyone else. It’s free to join, with no obligation.

Comment or DM “CHALLENGE” and we’ll be in touch

Address

Reigate
RH20HH

Telephone

+447899026441

Website

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

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