What you say about RKC

"I beat my target"

thanks for all the help you gave us in the lead up to the London triathlon. I might not have been as fast as Vernon but I beat my target time of 3 and a half hours

Laura Green


Latest from the blog

Moving forward in 2016 !! Open water swimming and Triathlon event at Thorpe, Sandhurst and London's Royal Docks. New events, more coaching courses, greater access to the water! Looking forward to living the dream with everyone!
Read more and comment in the blog...

Group OWS Course - Level 3

All Courses start promptly at NOWCA Thorpe Swimming Lakes at 6.45am and Finish 8.15am approx.

Level 3 (advanced)


For anyone who is already racing and wishes to improve.


This session will last for approximately 90 minutes including theory followed by a practical session with coaches. Please arrive promptly with your wetsuit on (there is wetsuit sales/hire available - but leave plenty of time to do this).

The theory will cover basics as outlined below as well as giving you time to get into groups depending on your level of ability.
(Don't forget to fill in the 'Competence Chart' to gauge your ability and email to RKC)

Theory - (brief level one/two overview)
Introduction of coaching personnel / SwimBikeRun
Goal of this session and the swim/run race series etc
What's happening next at this lake, Availability of swim time & upcoming events
Choosing a wetsuit, Stop chafing , Wetsuit fit & T1
Swim Caps & buoy story, the right goggles for the conditions
Panic & Fears - relax, relax, relax - diaphragmatic breathing, activate
Parasympathetic nervous system = 10th cranial nerve to calm and relax - practice
Sighting, Swimming & breathing to sight etc
Safe Water. Entering the water -pontoon, deep water, beach
Drafting & swimming in the melee: Bernie story, Turns


  • Partner up
  • Wetsuit fit / apply Chaf-ease, Fit of your goggles / caps
  • Entry to the water - walk or step/jump / dive Starts - deep water / pontoon / jetty
  • Breathing - parasympathetic stationary and moving (25 metres only till later)
  • Sighting from the bank/jetty/ in the water
  • Drafting / close proximity swimming with your partner, Turns

Practical (Stay in your group)

  • Practice of these techniques once round the inner area
  • Swim sighting test - A to B (go depending on your team leader)
  • Pack Swimming in your group, close proximity swimming
  • Mass Starts, threshold close proximity swimming
  • Race simulation training - threshold training with similar standard partner
  • Individual 350 metre Time Trial with an exit & entry off the pontoon
  • Transition 1 training and mounting the bike with shoes attached to the pedals if applicable.
  • Short 1-2-1 overview with your coach on your technique and '5 point' focus to work on!


Please ensure all attendees complete the following two forms and bring it with you on the day. Failiure to do so may mean you cannot swim or delay the start!


Product reviews

RKC is the online space of ex British triathlon Champion Rick Kiddle who competed as an elite athlete worldwide. He has used this combination of 20 years competition experience along with 15 years coaching knowledge to bring you innovative training programmes and products that will help novice and elite athletes to train and race for the results they seek.