IMPROVE YOUR
POWER TO WEIGHT
Stop calorie counting and focus on science-based
changes to aid your cycling performance.
DOES ANY OF THIS SOUND FAMILIAR?
- I can't keep up with the peloton as the gradient starts to increase.
- I want to improve my power to weight but struggle to follow diets or count calories.
- I've reached a plateau and can't improve my bike performance.
- I want to eat healthier but not sure what to include or remove.
- I often find myself snacking throughout the day.
- I want to lose weight and climb hills faster.
- I often struggle with afternoon slumps or feel tired most days.
- I want to improve my understanding around nutritional choices.
- I don't have enough motivation to complete a training plan.
- My stress levels are always high and I struggle to relax.
- I regularly get sick and struggle to train consistently.
Nutrition is the best thing you can work on to improve your body composition. This programme will take you on a journey, focusing on how to improve your power to weight both nutritionally and with increased knowledge of a range of additional health aspects, to ultimately enhance your cycling performance.
To improve you power to weight you can look at simply reducing your weight by following a strict diet and calorie counting but this can be restrictive and demotivating. Instead, this programme will focus on implementing science based changes to create the same results.
Our 8 week programme will draw on our Fuel Smart training philosophy, providing you with all the information you need to help you along your journey and to create long term habits to take your cycling performance and general lifestyle to new levels.
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KEY DETAILS
WHO WILL BENEFIT FROM THIS?
HOURS PER
WEEK
1-2 hours each week as you will be provided with weekly videos to explain the weekly topic and practical tasks to help you put your learning into practice.
START
DATE
This is an OnDemand programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.
PROGRAMME LENGTH
8 weeks with content released weekly in an easy to digest format. Each week will focus on different topic to help you get the most benefits.
GET TO YOUR NEXT P2W GOAL
Our 8 week Nutrition for Cyclists programme has been specifically designed by an experienced Sports Nutrition Therapist and is focused on reducing your weight and improving your power to weight the smart way. Suitable for all levels of cyclists who are looking to Fuel Smart and enhance their cycling.
WHAT'S INCLUDED?
COMPREHENSIVE COURSE CONTENT
DETAILED COURSE RESOURCES
WEEKLY VIDEOS AND PRACTICAL TASKS
As part of our 8 week Nutrition for Cyclists programme, you'll get access to our exclusive online training platform, community hub, and practical advice. Plus so much more:
ACCESS TO nutrition therapist videos
Weekly videos introducing different health aspects while enhancing your sports nutrition knowledge on smart ways to improve your power to weight.
weekly CONTENT
Structured and easy to follow content that breaks down and focuses on different topics each week to provide you with structure and focus over the next 8 weeks to help drive performance improvements.
BENCHMARK TESTS
To track your progress at the beginning and end of the 30 days for each key area.
NUTRITION GUIDANCE
To improve your power to weight, reduce nutritional stress, boost your energy levels and eat healthier while improving your nutritional choices.
HABIT/COMMITTMENT GUIDANCE
To help you overcome challenges and push through negative barriers that could stop you from achieving what you're truly capable of.
ACCESS TO PRIVATE COMMUNITY
Get support and motivation from our coaches and other cyclists on the programme via our private Facebook group.
REINFORCE YOUR LEARNING
Weekly homework and practical tasks to test yourself on the content you have learnt and to put your new found knowledge into practice.
CLIMBING CHALLENGE
We've created an optional elevation climbing challenge to provide you with a goal and keep you motivated.
"Proper nutrition is the key to unlock your body's potential."
10 REASONS WHY CYCLISTS LOVE THIS PROGRAMME
2. Gain an improved understanding of what foods you should be including in your diet and why.
3. Improve your blood sugar regulation.
4. Increase your energy levels.
5. Get a better understanding of the importance of proteins and how they can aid recovery and in turn improve your performance.
- 6. Improve your stress levels.
7. Improve your understanding and knowledge on different aspects which affect body composition.
8. Designed and led by an experienced Sports Nutrition Therapist.
9. Practical tasks each week to help put your learnings into practice.
10. Easy to follow and progress with guaranteed results or your money back!
NOT SURE THIS PROGAMME IS RIGHT FOR YOU?
Book a free 15 min coach call and we'll help you get started.
FUEL SMART WEEKLY ELEMENTS
WEEK 1: Goal setting and calories
Is calorie counting an effective way to lose weight? We address the myth and set ourselves SMARTER goals to provide a focus for the programme.
WEEK 2: Detoxification
We tend to think of a detox as a diet, but in fact its happening 24/7. We will take a look at its importance, what to look out for and what foods we should get into our diet.
WEEK 3: Fats and Carboyhdrates
The balance of carbs and fats can have an affect on your sporting performances. We will look at the debates and benefits of Low Carb-High Fat vs Low Fat-High Carb diets.
WEEK 4: Blood Sugar Regulation and Carbohydrates
Controlling your blood sugar levels will improve your energy and mood and you will be able to control your body composition a lot easier. We will look into carb dominant foods and tips to regulate your sugar levels.
WEEK 5: Fats
To improve our body composition we can't simply cut fat out our diets, they are fundamentally important. We will look into how to get a balanced, good quality source of fat into your diet and how your body uses fats during exercise.
WEEK 6: Hormones and Stress Management
Eating, sleeping, training and stress patterns heavily affect our hormones. We will look into foods and exercise types that can help balance our hormone levels and improve our stress management.
WEEK 7: Proteins
Protein provides a small provision of energy but mainly is a recovery nutrient. This week will look into why proteins are important, how much we need in our diets and protein sources.
WEEK 8: Mindfulness
Most of our behaviours in life become habitual or addictive and it is up to you alone to be accountable. We'll address mindful eating and provide you with recommendations, tips and an exercise to try.
PRICE
SELF-PACED
(OnDemand)
£47
Our self-paced OnDemand option allows you to buy and complete the programme at your own pace. Good for those on a budget or with busy schedules.
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.
"Its not a short term diet. Its a long term lifestyle change."
RIDER TESTIMONIALS
In the space of 10 weeks my approach to food, health and my general well being has completely changed....for the better! Togo has helped build my confidence when it comes to understanding what foods are good and bad and the impact it can have on my performance. It has really opened my mind to trying new things!
Vikki Adamson
Recently attended the Nutrition Workshop run by Togo. It was brilliantly presented, extremely informative and very simple to understand. I left with a far greater understanding of what an important role nutrition plays, not just in training and competing, but day to day life as well. Togo and Leigh are great examples too of how a holistic approach to nutrition can benefit in so many different ways.
Sharon Maunders
Since starting at Njinga my body has been transformed losing 20kgs, improving my FTP by over 60 watts and achieving an all time peak power of 1949 watts. My enjoyment, my ability, my fitness and my whole cycling world has been transformed. It has made me leaner, faster, happier, more relaxed and less stressed.
Rich Porter
"Remember when your body is hungry, its wants nutrients, not calories.”
YOUR SPORTS NUTRITION THERAPIST
Ian Craig MSc DipCNE INLPTA is a highly experienced exercise physiologist, nutritional therapist, NLP practitioner and an endurance coach.
He has a wealth of experience and qualifications which include:
- Heads up a nutritional therapy practice as part of an integrative team at the Nutritional Institute, where he works with an array of sporting clients, including cyclists ranging from track to multi-stage road and mountain bike racing.
- Author of Wholesome Nutrition, a ‘12 Steps lifestyle intervention approach to Wholesome Nutrition’.
- Founder of the Centre for Integrative Sports Nutrition.
- Lead Lecturer at Kingston University in the UK for a postgraduate course in nutrition.
"Never give up as great things take time."
FREQUENTLY ASKED QUESTIONS
IS THIS PROGRAMME SUITABLE FOR ME?
This programme is suitable for every level of rider interested in making a meaningful impact to their health and cycling and also those who want to improve their power to weight the smart way. This programme will centre on our Fuel Smart Philosophy.
HOW DOES THE SELF-PACED OPTION WORK?
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 8 weeks.
HOW MANY HOURS A WEEK DO I NEED TO COMPLETE THE PROGRAMME?
Each week you will be provided with videos explaining the weekly content and also 'Homework' tasks to help you put your learning into practice. To get the most benefits we recommend you engage with each step for approximately 1-2 hours every week.
HOW LONG DO I HAVE ACCESS TO THE PROGRAMME?
This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 66 days from the date of purchase. After 66 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.