You've reached a plateau and not getting faster or stronger on the bike?
You don’t include any off bike strength & conditioning in your training?
You know you have a weak core but have never addressed it.
Your motivation is lack lustre at best.
You've no idea what to eat before, during and after a ride?
You struggle with a severe lack of energy on the bike?
Does you mind give up before your legs do?
You suffer from tight muscles post ride for days?
You've lost focus in your training and struggling to stick to a routine?
You're overcome with negative thoughts on the bike I.e. I hate hills or I can’t ride over 100km?
You don’t stretch after a ride?
You can't ride for too long before your body starts feeling tired and overworked?
You're not sure if you've got your nutritional timing right in terms of when to eat or drink and how much?
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.
WHO WILL BENEFIT?
Suitable for all cyclists interested in improving their cycling and building a strong foundation that is centred on our Ride Smart Philosophy.Not sure what stage you are? Click here.
HOURS PER WEEK
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.
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.
GET TO YOUR NEXT STRONG CYCLING FOUNDATION
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 everythingyou 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.
ACCESS TO A LIBRARY OF OVER 65 VIDEOS
We train key cycling muscles to build strength, stability and power on the bike.
DETAILED TRAINING SCHEDULE
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.
REINFORCE YOUR LEARNING
Weekly quizzes to test yourself on the content you have learnt
To track your progress at the beginning and end of the 30 days.
ACCESS TO PRIVATE COMMUNITY
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.
“Nothing compares to the simple pleasure of riding your bike well.”
4. Holistic nutritionists who are experienced cyclists and understand the demands of cycling and how to eat right
5. Easy to follow training schedule with technique videos, daily video workouts to build fitness, and quizzes to check progress and improve learning
6. Establishes a routine with daily workouts easy to do at home
7. Support from community of like-minded cyclists
8. Guaranteed results or your 100% money back
9. Everything you need to improve your cycling in one plan
10. Increased motivation levels from infectious and passionate coaches who are with you every step of the way
NOT SURE THIS PROGAMME IS RIGHT FOR YOU?
Book a free 15 min coach call and we'll help advise on best next steps for you.
TRAIN SMART WEEKLY ELEMENTS
Train Smart: Benchmark testing to establish a baseline of your current fitness and strength. Daily core and S&C exercises to ease you into a routine, followed by a recommended longer ride out and stretch session. Fuel Smart: To kick start your healthy eating journey we are going to introduce you to key nutrition concepts and start by adding to your diet, instead of removing anything. We will also look at reducing the nutritional stress on your body. Think Smart: Week 1 will start with setting clear goals you want to achieve over the programme and also introduce you to basic techniques to strengthen your mindset.
Train Smart: We’ll continue with strengthening your core and key cycling muscles with our daily core and S&C sessions, including a recommended weekly ride out that builds in progression from week one. Fuel Smart: Week 2 will build on the nutrition fundamentals as we introduce carbohydrates and how best to incorporate them into your diet. You will also receive delicious weekly recipes to try. Think Smart: We’ll be looking at a new method of strengthening your mindset with the use of affirmations.
Train Smart: We’re going to be upping the ante as we continue with strengthening our core and key cycling muscles and once again we will be including a recommended weekly ride out that builds in progression from week two. Fuel Smart: We’re going to continue to build on the nutrition fundamentals as we switch our attention to healthy fats and proteins. Once again, the recipes of the week will allow you to experiment a little more with new options. Think Smart: We’ll be introducing visualisation methods as we begin to shift your mindset towards creating more positivity and focus.
Train Smart: You've made it. You'll conclude the programme with our final benchmark testing to track your improvements and see how much you’ve progressed over the last 30 days both on and off the bike. Fuel Smart: For the final week, we’ll be diving into the performance side of nutrition and covering the basics of cycling nutrition, what to eat before, during and after a ride. Think Smart: To wrap up the mental side you'll be taking a look at positive thinking techniques to help improve your overall mindset.
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.
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.
“Cyclists see considerably more of this beautiful world than any other class of citizens. A good bicycle, well-applied, will cure most ills this flesh is heir to.”
"I've really enjoyed the 30-Day Foundation Builder programme. I'm fairly active already, but the daily challenges really helped me establish a routine with simple exercises that you can do at home, whereas before it's been way too easy to come up with excuses not to do things."
"Such a great programme to give you focus, help build strength and give you practical skills that you can use while cycling from nutrition and technique to useful tips on how to work on your mindset. My core is stronger than ever, and I've improved my cycling massively"
"Just completed this programme and reaping the benefits. It’s given me structure whilst working at home, I’ve felt part of a community and I’ve grown stronger and fitter - looking forward to the next one."
“You either love turning the pedals and watching scenery whiz by, or you don’t. And if you love it, not much can sour you on the idea of riding your bike.”
YOUR COACH, TOGO KEYNES
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.
“Ultimately we know deeply that the other side of every fear is freedom.”
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)
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.
STILL GOT A QUESTION?