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Insights

Insights from the saddle

Stay sharp with our latest training, nutrition, and mindset tips – straight from the Njinga coaching team.‍

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Train smarter. Ride strong. Live fully at any age.

Two road cyclists riding on a country road at sunset — Njinga Cycling

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Zwift Racing
2 June 2026

"How Do I Know If I'm Overtraining or Just Tired?" - A Guide for Cyclists Over 40

Struggling with low energy, poor recovery, or declining performance? Is it overtraining and if so, what should you do about it?

Indoor Training

Recovery

23 April 2026

Last-Minute Cycling Event Preparation: What to Do, What to Avoid, and How to Arrive Ready

The final three days before a sportive or cycling event can make or break the day. Here's the last-minute preparation guide for cyclists over 40.

Events

Ride Smart

19 June 2025

Why Cyclists Over 40 Stop Improving. And What the Data Actually Shows

After analysing data from 248 cyclists over 40, five clear weaknesses emerged. Almost none of them are lack of effort.

Train Smart

8 April 2026

Efficiency Factor Explained: What It Is, Why It Matters, and How to Improve It After 40

You can train for years and still have a lower efficiency factor than someone who has been riding for two. Here's what it is, why it matters after 40, and how to improve it.

Train Smart

1 April 2026

Why Your Weekly Club Ride Isn't Making You Faster

The club ride is one of the best parts of cycling but it's probably not doing what you think it is for your fitness. Here's how to reframe it and build your week around it properly.

Ride Smart

Train Smart

24 March 2026

When To Replace Rather Than Repair: Our Guide To Key Kit Decisions

Some kit needs replacing before you think it does. Some lasts far longer than you'd expect. Knowing which is which is one of the more useful things a cyclist can learn.

Kit

19 March 2026

The Spring Trap: Why Jumping Into Intensity Too Fast Is Not Recommended.

If your sessions are feeling harder than they should and the gains aren't coming, the cause is almost always the same thing.

Train Smart

20 February 2026

The 8 Hardest One-Day Amateur Cycling Climbing Events in the World

Check out these eight savage one-day climbing events we discovered around the world. Could one of them make your bucket list?

Events

5 February 2026

Cycling Nutrition Over 40: Why Protein Matters More Than You Think

After 40, your muscles repair slower and recovery takes longer but most cyclists still skip protein at breakfast and post-ride when it matters most. This winter, a few simple plate tweaks (not a strict diet) can protect your strength, speed up recovery, and help you feel lighter on the bike instead of sluggish.

Train Smart

Fuel Smart

22 January 2026

Cycling Training Over 40: What Changes, What Doesn't, and How to Keep Improving

Your body at 40+ can still get faster and stronger. You just need to train smarter, recover better, and stop following advice designed for 25-year-olds.

Train Smart

4 December 2025

It’s All About the Base: The Simple Power of Zone 2 Training for Cyclists

Discover why Zone 2 training isn’t just "easy riding". It’s the hidden secret to building lasting endurance, stronger climbs, and smoother recovery. Unlock the simple science that turns steady rides into serious fitness gains and gives every cyclist a powerful, sustainable aerobic base.

Indoor Training

11 November 2025

Why We're Not Zwift (And Why That Matters)

Have you been training hard on Zwift but not getting faster? You’re not alone. Discover why real progress takes more than data and how our "human-first" coaching helps cyclists break through plateaus and achieve real, measurable gains.

Indoor Training

30 September 2025

Join Our Online Cycling Community

Join Njinga Zwift Racing – a friendly, inclusive Zwift team, racing WTRL Zwift Racing League (ZRL). Have fun, get fitter, and ride with supportive teammates. All levels welcome.

Zwift Racing

2 October 2025

What Your Pedal Technique Says About Your Cycling

Pedalling may be second nature to you, but have you actually considered how your pedal technique can affect your performance?

Pedal Technique

5 August 2024

Why Over and Under Training Will Make You a Faster Cyclist

Find out more about our Njinga Over and Under Training session - A great way to boost your FTP whilst preparing you for accelerations out on the road.

Indoor Training

5 August 2024

Ride Longer and Faster: Our Top 10 Tips for Building Endurance

Our top recommended tips for improving your endurance on the bike.

Train Smart

Group of cyclists on road
1 February 2024

12 Cycling Events to Conquer in 2024

Whether you're into multi-day events, lesser-known adventurous challenges, or the thrill of gravel events, there is something for everyone.

Ride Smart

Events

15 September 2023

Taking on the Leith Hill Octopus

Discover how our riders fared against the Leith Hill Octopus.

Ride Smart

Events

23 August 2023

Zwift Racing Tips to Ride Smart

To ensure you are fully prepared for your next Zwift race we have put together our Njinga Pro Tips to ride smart on Zwift.

Ride Smart

14 August 2023

12 Performance Boosting Foods for Cycling

Discover our 12 favourite foods to keep you fuelled on the road and aid your recovery so you can perform at your best!

Fuel Smart

18 July 2023

Why Strengthening Your Core for Cycling is so Important

After coaching thousands of riders, one truth is clear: stronger cycling starts with a stronger core.

Core Strength