To unlock your full cycling potential, you need to do more than
simply ride your bike. Our 30 Day Foundation Builder will lay a
solid platform to get you stronger and faster on the bike.
To unlock your full cycling potential, you need to do more than just ride your bike.
GET RESULTS
Suitable for all levels of cyclists and designed by experienced British Cycling coaches with extensive knowledge in nutrition and mental focus to help you improve your performance across three key foundational areas:
1). Train Smart sessions both on & off the bike to improve muscular strength, mobility, fitness and balance;
2). Fuel Smart principles and practical tasks to incorporate to improve your general nutrition and specifically around training;
3). Think Smart strategies and practical assessments to implement to improve your mindset.
This programme will allow you to lay a strong cycling foundation to Ride Smart and build on your performance for years to come.
Train Smart Element
- 1 x 2-3 hours rideout
- 5 x 10 min Core + 5 x 25 mins S&C
- 60 min Deep Stretch session
Fuel Smart Element – 90min
Think Smart Element – 45min
This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.
30 days
We've designed this programme on our Njinga training philosophy principles:
Our Train Smart focus is to strengthen key cycling muscles and core to improve your balance, stability, and power. Endurance, strength and speed bike sessions and deep stretch classes will also improve your cycling fitness, flexibility, and range of motion.
Our Fuel Smart principle will optimise your nutrition to help create a healthier lifestyle and, ultimately, improve your cycling performance. Supercharge your nutritional knowledge and enhance your energy and/or aid recovery with quick and simple recipes.
Our Think Smart philosophy will help you build your mental resilience and create a positive mindset, two things which are crucial to your cycling performance. They allow you to push harder, challenge your limits and persevere in the face of failure.
Our 30-Day Foundation Programme has been specifically designed by experienced Njinga coaches who understand the demands of different cycling disciplines and helping you reach your peak performance. This programme is suitable for all levels of cyclists looking to lay a solid foundation on which to build their cycling performance. We've helped thousands of cyclists from beginner to elite level to train, fuel, and think smarter. All our cycling coaches are also British Cycling certified and have competed or raced to a high level.
COMPREHENSIVE COURSE CONTENT
DETAILED COURSE RESOURCES
DAILY EXERCISE VIDEOS
Our 30-Day Foundation Builder programme gives you access to our comprehensive, 360-degree training platform that includes everything you need to make you a stronger, faster cyclist: on and off-bike strength and conditioning videos; stretching, nutrition, and mental strength development plus access to our active online community of cyclists from around the globe.
We train key cycling muscles to build strength, stability and power on the bike.
On-and-off bike training plan providing you with a weekly structure and focus over the next 30 days to help you drive performance improvement.
To help you overcome challenges and push through negative barriers that stop you from achieving what you're truly capable of.
To reduce your nutritional stress, boost your energy levels and eat healthier while improving your nutritional choices. Includes daily nutrition handouts, weekly recipes, and challenges.
Weekly quizzes to test yourself on the content you have learnt
To track your progress at the beginning and end of the 30 days.
Get support and motivation from other 30-Day Foundation Builder cyclists in our private Academy Facebook group.
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
Book a free 15 min coach call and we'll help advise on best next steps for you.
£77
Our self-paced OnDemand option allows you to complete the programme at your own pace. Good for those on a budget or with busy schedules.
By signing up to our programme below you will be agreeing to our Terms and Conditions
£119
For those that prefer to train LIVE and learn with other people, this option is for you. We run a group 30-Day Foundation Builder programme 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.
Head performance coach at the Njinga Cycling Academy, 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 a successful global transformational Cycling Academy that 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 cyclists.
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.
Our 30-Day Foundation Builder Programme is suitable for riders of all levels – and we mean it! Perhaps you're a beginner cyclist looking to start your cycling journey off with a strong foundation, or maybe you're an advanced cyclist who feels you could be getting more out of your rides and perhaps didn't begin your cycling journey with a strong foundation. If you're interested and invested in your cycling journey, this programme is for you!
Having access to the recommended equipment will help you get the best out of the 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 set of resistance bands. Additional nice to haves include:
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat (non slip)
- A heart rate monitor (optional)
Yes, we recommend you have a bike so you can complete the weekly ride outs.
It's simple: purchase the OnDemand 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.
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 Foundation Programmes every quarter throughout the year.
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. If you do need to change the order, we offer recommendations with the programme to ensure you continue to train smart.
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.
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.