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.
Why is a strong core so important for cyclists?
Core work should be an integral part of every cyclist’s training because a strong core has a significant impact on performance, stability, and injury prevention.
A strong core, ensures you become more efficient on the bike by preventing rocking and swaying. This means all energy produced can be delivered in a smooth pedal stroke, resulting in efficient power transfer from the legs to the pedals. By minimising energy loss, a strong core enables cyclists to generate more power, resulting in improved speed and endurance. A stable upper body can also help prevent the body from compensating and using other muscles, reducing the risk of overuse injuries and back, shoulders and neck pain.
Let's get your core sorted with our 30 day Core Challenge.
Does 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.
Key Details
Who Is This For?
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.
What Do I Need?
Commitment Per Week
1 x 10-15 minute core workout, 7 days a week.
This programme is for 30 days.
When Should I Do The Sessions?
What's Included
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 plus detailed technique videos.
COMPREHENSIVE COURSE CONTENT
DETAILED INSTRUCTIONS
DAILY CORE VIDEOS
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.
Why Cyclists Love This
- 5. Better posture and spinal alignment.
6. Increased efficiency and endurance by maintaining a more stable upper body.
7. Better control and handling of the bike, especially during turns and descents.
8. Improved overall cycling performance.
"Success is the sum of small efforts, repeated day in and day out."
Price
GOLD
(On-demand)
£27
Our self-paced On-demand option allows you to buy and complete the programme from the comfort of home. Good for those on a budget or with busy schedules.
PLATINUM
(On-demand)
£47
Get access to everything in Gold plus a 30 min 1-1 coach call to help improve your cycle training.
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.
YOUR COACH, TOGO KEYNES
Togo has an extensive record of transforming cyclists of all levels and helping them train smart. His wealth of experience and qualifications range from:
- GB Masters Road Cyclist - qualified 3 consecutive years to represent Team GB at UCI Gran Fondo World Championships
- Experienced British Cycling Coach - Level 1, Level 2 Road & Time Trials (Level 3 Road & TT in progress)
- Level 3 Advanced Personal Trainer specialising with endurance athletes
- Holistic Nutritionist who looks at a full 360' approach
- Wattbike Certified Performance Coach
- Experienced multi day road racer in Europe (Giro de Sardegna - 6 day stage race, Hot Chillee London to Paris Group 1, Med to Atlantic Trans Pyrenees - 5 days 750km & 11,000m - Skilled ultra distance cyclist in one day 300+ kms and over 4,000 metres of climbing (2 times Devil Dragon Rider)
- Njinga Head Ride Captain for 5 years
- Ex mountain biker and adventure race junkie
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.
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 finish in 30 days. We know from experience that life can get busy so we will give you access for an additional 10 days - so 40 days in total. After this you will lose access. Why do we do this? We are all about getting results and to do that you need to stay consistent and focused with your training. If you miss too many sessions in a row you lose the performance gains and momentum, and you can drop off completely. We want you to have the best chance of success so by removing access after 40 days we want to encourage you to stay on top of your training and stay consistent!
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.
Need Advice? Book a FREE coach call.
Not sure if this programme is for you? Or do you need advice on the best next steps to improve your cycling? Let us help you.
