These 12 week programs are designed for recreational and amateur road cyclists that are motivated to lose weight and/or increase their FTP at the same time.

Whether you’re looking to beat your mates up the local hill, improve your comfort on the bike, or generally feel better in your own health and well being, the RCA’s Power-to-Weight and Just Nutrition program have you covered.

From working with thousands of road cyclists from around the world, it became clear to us that in order to effectively lose weight and increase FTP at the same time (power-to-weight) there are three critical mechanisms required. 

1/ A bespoke cycling plan that aligns to an individual's life & logistical preferences 

2/ A bespoke nutrition plan from an expert in endurance sports

3/ An overarching mental performance plan that supports good decision making 

Working with two experts who will deliver these three services to you and will collaborate together throughout the 12 weeks, makes the RCA’s Three-Tiered Protocol a unique system that is designed to support you and deliver results.

With the Power-to-Weight program, typically you will alternate between Steph and Georgie fortnight to fortnight, so you will end up having a 45 min consult once every two weeks, either on your nutrition plan or on your cycling + mental performance plan. 

Additionally, week to week, most of our members typically will be in communication over email and in the TrainingPeaks workout software (on top of the fortnightly hookups).

For the Just Nutrition program, you will typically front load your consultations. Meaning, of the five you consults you will receive (over the 12 weeks) you may have the first three consults within the first 4-6 weeks. Steph typically finds this works best to ensure we're on the right path early. Although this can vary depending on the individual and what's going to work best for them

For the Power-to-Weight program you will need a bike, a power meter, and a heart rate monitor. An indoor trainer is ideal, but not mandatory.

For the Nutrition Only program you don't necessarily need anything. However, keep in mind this program is designed for 'sports' in mind. In other words, we're targeting recreational and amateur road cyclists who are looking to increase their performance with nutritional while dropping some unwanted weight. Vs. weight loss as the predominate focus.

At the RCA we use online Google web meetings as our main direct channel, and of course, emails and the messaging feature in our training software, TrainingPeaks. This gives us incredible freedom to coach people from all over the world. We have members in the UK, Europe, Canada, the USA, Asia, South Africa, New Zealand, Australia and others.

The RCA is an international coaching business. That is why we present our prices in USD. However, if you would like to pay in your own currency, please enquire via our enquiry page and we can set you up in your desired currency.

TrainingPeaks is a training software that is used to prescribe and analyse workouts and overall cycling plans. We will also use this software for communication. By communicating with your coach against specific workouts within TrainingPeaks, we can analyse your training session with ease, before responding to your communication. Additionally, TrainingPeaks has an App, which makes communicating with your coach very easy and efficient. 

TrainingPeaks natively synchronizes with training apps such as Zwift and also head units such as Wahoo and Garmin. Meaning, all RCA prescribed workouts will display on your current systems.

Our coaches have expertise in certain areas. Many RCA coaches have raced at a high level in track, road, mountain biking, and gravel. So we can cater to all these cycling disciplines at the RCA.