Suffering with back and neck pain on the bike?
Build better balance and stability in order to drive more power on the bike in 30 days with our LEVEL 1 Challenge.
DOES ANY OF THIS SOUND FAMILIAR?
- " My upper body moves around a lot from side to side when I ride and I can't take one hand off the handlebars to eat or drink"
- "I often experience neck or lower back pain on longer rides and suffer from other recurring injuries"
This programme focuses on the key area cyclists often ignore, avoid or do incorrectly - your core.
Core work should be an integral part of every cyclist’s training because a strong core is what keeps you stable and optimally balanced on your bike. By having a stronger core, you'll become more efficient on the bike by preventing rocking and swaying. This means all energy produced can be delivered in a smooth pedal stroke. A stable upper body can also help prevent your body from compensating and using other muscles which can then become strained, e.g. hips, lower back, shoulders, and neck.
KEY DETAILS
WHO WILL BENEFIT FROM THIS?
Suitable for all levels of cyclists. If you already have a decent level of core strength, we recommend our Core- Level 2 programme for you.
HOURS PER
WEEK
1 x 10-15 minute core workout,
7 days a week.
This programme is for 30 days.
START
DATE
This is an evergreen programme, meaning you can sign up, start and do the course in your own time and at your own convenience.
WHAT'S INCLUDED?
COMPREHENSIVE COURSE CONTENT
DETAILED INSTRUCTIONS
DAILY CORE VIDEOS
As part of our 30-day core challenge, you'll get access to our exclusive online training platform with a combination of demonstrations, written communication and videos to check progress and improve your training. Each session contains simple exercises you can do at home that are easy to follow and progress .
EXPERIENCED CYCLING COACHES
Our 5 star rated British Cycling certified coaches have in-depth cycling knowledge and coaching experience to suit riders of all abilities.
DAILY TRAINING SESSIONS
Establish a routine with structured daily core sessions to provide you with focus over the next 30 days and help you drive performance improvements.
hABIT/COMMITTMENT GUIDANCE
To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
COACHING TIPS
Boost your training with structured training tips and advice on benefits of a strong core and how it can improve your cycling.
BENCHMARK TESTING
To track your progress at the beginning and end of the 30 days.
join PRIVATE cycling COMMUNITY
Ask questions, get support and motivation from felow cyclists doing the programme via our private closed Facebook group.
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
ACCESS TO A LIBRARY OF OVER 65 VIDEOS
We focus on building a solid core, to create stability and power on the bike. Get access to the session videos plus a library of recorded technique videos to ensure you are doing each exercise correctly.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
100% MONEYBACK GUARANTEE
If you follow all our recommendations, complete the entire programme and see no results, you will get a 100% refund. See below*
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
"Your body can stand almost anything. It's your mind that you have to convince."
PRICING
SELF PACED
LEVEL 1
(RECORDED)
£27
Our self-paced option allows you to buy and complete the programme at your own pace. Good for those on a budget or with busy schedules.
ONLINE GROUP
(LIVE)
£78
For those that prefer to train and learn with other people, this option is for you.
We aim to run a group core challenge every quarter during the year over Zoom and in person.
By signing up to our programme below you will be agreeing to our Terms and Conditions
100% MONEY-BACK GUARANTEE
We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.
That means if you think this programme can help you even just a little bit, you can enrol risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.
NOT SURE THIS PROGAMME IS RIGHT FOR YOU?
Book a free 15 min coach call and we'll help you get started.
RIDER TESTIMONIALS
"I have just completed the 30 day programme and I am reaping the benefits. I especially noticed how much stronger I am in the core exercises - to think I’d complete 120 crunches in row at the start of this. But I’ve got through the crunch trio every single day - when I started the first 30 day programme I really struggled to get through the first third without a break - look forward to the next one."
"On the recent programme my core strength doubled and my flexibility increased dramatically.
These courses and the structured training really deliver results, thanks for getting them to work in a virtual world."
"There is no doubt our core strength and stability on the bike have noticeably improved. When tiring on the bike, consciously engaging the core results in a noticeable increase in power, which was not the case previously. Mentally knowing that you have worked on your core strength is also helpful - knowing that you are strong, have put in the effort and have the power to push your limits.
We would thoroughly recommend the programme to anyone without a single hesitation."
Simone Johnson & Graham Allen
YOUR COACH, TOGO KEYNES
Head performance coach at Njinga Cycling , Togo Keynes, launched Njinga in 2012 with his co-founder, Leigh Rogers. Together they have built Njinga from the ground-up, starting as a small bespoke cycle coaching business with ambitious plans to now the successful global transformational Cycling Academy it is today.
As a coach, Togo is a force to be reckoned with and those who know him don’t doubt this for a second. He operates at three times the speed of a normal person and six decibels louder. His energy, background and wealth of experience have created the rich foundation on which Njinga is built: an ex-Wasps rugby player, three-times Team GB racer for the UCI Gran Fondo World Championships, experienced British Cycling Coach, REPS Personal Trainer to cyclists, Wattbike Performance Coach, Holistic Nutritionist and Health Coach.
As a visionary, Togo is passionate about helping people become their best selves and achieve optimum wellness through cycling. From the start of his 20-year career, Togo has worked with thousands of cyclists, transforming them into stronger, faster climbers.
Togo’s approach to his work and training is a comprehensive, unparalleled 360 degrees. You can read more about his approach, and rider success stories here
FREQUENTLY ASKED QUESTIONS
IS THIS PROGRAMME SUITABLE FOR ME?
Our 30-Day Core Challenge is suitable for riders of all levels – and we mean it! No matter what level of cyclist you are, a strong core is vital.
WHAT EQUIPMENT WILL I NEED?
Having access to the recommended equipment will help you get the best out of this programme. If you don't have or aren't able to get your hands on the recommended equipment, don't worry! There are always alternatives you can use:
To get the most out of this programme we recommend you have:
- A full water bottle during every Core session - Preferably not glass, instead plastic or metal.
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat or something comfortable to lie on
HOW DOES THE SELF-PACED OPTION WORK?
It's simple: purchase the programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 30 days.
HOW DOES THE GROUP OPTION WORK?
The group option will allow you to train and learn with other people at the same time. The programme will start on a specific date and include live class options so you can all train together online. We look to run a group Core Challenge every quarter throughout the year.
DO I NEED TO COMPLETE THE PROGRAMME IN A SET ORDER?
We strongly recommend following the order the programme has been set out in as closely as possible to see the most benefits. We do however understand that life can get in the way and the plan may not be possible to follow in the exact order that has been outlined or you may need to miss a day. If you do miss one of the daily core sessions throughout the programme we offer recommendations within the programme to ensure you continue to train smart.
HOW LONG DO I HAVE ACCESS TO THE PROGRAMME?
This programme has been designed to be completed within 30 days. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 40 days from the date of purchase. After 40 days your access will be removed.
HOW DOES THE MONEY-BACK GUARANTEE WORK?
If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.