RIDE LONDON PROGRAMME
AVAILABLE ONLINE OR IN LAB
RIDE LONDON PROGRAMME
DOES ANY OF THIS SOUND FAMILIAR?
"I have got a space in the 2022 Ride London-Essex 100 Sportive but don't know where to start with my training."
- "I've reached a plateau and not getting any faster on the bike."
- "I can't keep up with the peloton as the climb starts to increase."
- "I have never ridden 100 miles before and am worried about being able to finish the Ride London Sportive."
- "I find it hard to stay motivated when training on my own."
WHAT TO EXPECT
AVAILABLE ONLINE OR IN LAB
This programme will have you training smarter and is focused on driving:
1. An improved functional threshold power (FTP score),
2. Superior stamina and endurance to ride longer and faster,
3. Better recovery times.
If you want to be prepared and in the best possible condition to not only achieve your goal but exceed your aspirations for the 100 miles then this is the ideal training programme for you. You will build your functional threshold power, muscular endurance and resistance to fatigue with our immersive LIVE in person (Njinga Lab) or online from home training programme.
PROGRAMME DETAILS
WHO IS THIS
FOR?
HOURS PER
WEEK
START
DATE & TIME
Start: Monday 4th April 2022.
Time: 19h30 GMT every Monday and Wednesday.*
* Can't make Monday and Wednesday? Join our new flexible online option below.
"I cannot recommend Njinga enough if you want to improve all aspects of your cycling performance within a supportive community. I have just finished the Ride London programme and the facts speak for themselves. I produced the ride of a lifetime reducing last year's time of 5 hours 32 minutes to 5 hours 11 minutes. Thanks to the Njinga coaching team, I have a new found belief that I will reduce this time even further."
WHAT'S INCLUDED?
Designed specifically to benefit cyclists who are looking to improve their cycling fitness and be able to ride faster for longer.
experienced CyclING Coaches
Live ON BIKE coachED SESSIONS
Twice a week, 60 minute British Cycling Coach led structured and progressive indoor training sessions in the Njinga Lab or on an indoor trainer at home.
BENCHMARK TESTS & Training Zones
Pre and post 8 week FTP testing, providing you with accurate markers to track improvements and accurate training zones to ensure you train smart and see results over the 8 week programme.
RIDER DATA ANALYSIS
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*
ACCESS TO PRIVATE community
WEEKLY INTERVAL POWER TRACKING
Track performance improvements week on week and see how you compare for each individual interval allowing you to see what areas you are improving on and where you fall short.
POST RIDE STRETCHING
fuel smart: NUTRIENT DeNSE recipes
Receive a weekly nutrient dense recipe to aid performance by boosting energy levels, strengthening your immune system and/or aiding recovery. All our recipes are easy to make, healthy and taste incredible.
access to online training platform
Contains setup information, training software access, weekly coaching content, self reflection training diary, Think Smart tips, advice on how to get the best out of your training and much more.
WHY WILL I SEE RESULTS?
Our LIVE coach led, motivational environment will guarantee you'll train harder and smarter.
Coach led sessions
Each LIVE session is lead by an experienced British Cycling coach (and competitive cyclist), providing live feedback on your performance and giving you valuable insights and ways to improve in real time.
ACCURATE INTERVAL DATA
We use training software that allows you to monitor your real time power or power to weight data during any timed intervals within a training session. This enables you to accurately track your progress by setting precise benchmarks to maintain and improve upon.
IMPROVED POWER OUTPUT
Training on your own is hard. Our clients consistently say that when training with other riders and being motivated by our coaches, they produce at least 20 watts more power.
.
Learn from FELLOW RIDERS
Everyone benefits from the team spirit and motivation of working in a group. Also, sharing your experiences and training challenges allows riders to learn and improve faster. Our programmes foster a strong team bond and supportive community culture.
"Having entered Ride London, I signed up for the Njinga Cycling Ride London Programme. The programme was excellent, covering the nutritional, mental and physical components ensuring my fitness greatly improved. I've gone from being a novice on a road bike to confidently using cleats & cycling in a group in just a few weeks."
SIMON ROBINSON
"The RideLondon programme surprised me with how prepared I was for the event particularly as I was only able to fit in 3 outdoor rides so it really was Njinga that got me ready. Overall a big thank you - you changed me from being someone who hated cycling and was dreading the event to someone who actually enjoyed Leith Hill, I could not have done it without the Njinga team!"
KATE BUTLER
"The Ride London Programme has been brilliant, I can’t believe how much I have come on in 8 weeks and I could never have tapped into that by riding my bike around the streets. It’s a different sort of training with coaches telling you the right things. I improved my FTP by 48 Watts which was massive and way above my expectations. Big thanks to the guys at Njinga because with the right team you will achieve your goals !"
KEVIN McCALLY
PRICING
You have the option to join us in-person in the Lab, or online from home (Live or Flexible Replay) with our immersive online software. Both options will ensure you benefit from the same coach motivation and the same Njinga gold standard of training.
We guarantee results, regardless of where you are training!
IN-LAB PRICING
***LIVE IN-LAB OPTION***
GOLD PACKAGE
£439
All the above included plus:
* Floating Credits: Get 2 floating credits to attend alternate session on the schedule for any programme session you miss.
* Pedal Technique Analysis: Review and improve your power output with improved technique.
* Direct Coach Advice and Support: Get instant feedback, advice and encouragement from an experienced and motivational British Cycling Coach.
* Live Stretching Routine: Comprehensive live post workout stretch
* State of the Art Wattbikes: Complete the programme on a state of the art wattbike that provides accurate applicable data with unsurpassed accuracy and real time pedal stroke analysis.
* Indoor Bike Set Up: A British Cycling Coach will ensure you are set up comfortably on the wattbike before the first programme session.
* Water Bottle: Njinga 750ml branded water bottle.
***LIVE IN-LAB OPTION***
PREMIUM PACKAGE
£494
All the gold package plus:
* Protein Recovery Smoothies: 16 x post session to aid recovery (gluten and dairy free) (VALUED AT £80)
* 8 Floating Credits: Get 8 floating credits to attend alternate session on the schedule for any programme session you miss or choose to complete a third session each week. (VALUED AT £155)
* 15 minute Coach Chat: 1-1 check in with our Head Performance Coach during the programme for extra support.
* On-Demand Deep Stretch Sessions: 8 x 45 minute sessions to access at your own convivence to improve your range of motion, reduce your risk of injury and much more. (VALUED AT £59)
* Core for Cyclists: Level 1 or 2: 30 day core challenge to build a stronger core, integral in helping boost your climbing ability. (VALUED AT £27)
* Coach Tips (On-Demand Video): Bi-weekly on-demand content from our Head Performance Coach on key topics, pain points and answers to common challenges to support you throughout the 8 weeks. (VALUED AT £59)
* 2 x Water Bottles: Njinga 750ml branded water bottle. (VALUED AT £16)
ONLINE PRICING
SILVER
CAN'T MAKE MONDAY OR WEDNESDAY NIGHT?
£185
All the above included but instead of attending live sessions every Monday and Wednesday each week at 19h30 you will:
* Get full immersive online access to all the coach led sessions via replay to do at a weekly time slot that suits you that week.
To benefit from this package the programme sessions MUST be completed in the intended order and completed in the same week as the live sessions are taking place. This option just gives flexibility of what day each week you complete the 2 sessions over the 8 weeks.
GOLD
£219
All the above included plus:
* Replay Credits: Get 2 floating credits to attend a recorded version of the sessions you miss & see your data against the live riders in that session.
***LIVE ONLINE OPTION***
PREMIUM
£274
All the gold package plus:
* Replay Credits: Get 8 floating credits to attend a recorded version of the sessions you miss & see your data against the live riders in that session. Or choose to complete a third session each week.
* On-Demand Deep Stretch Sessions: 8 x 45 minute sessions to access at your own convivence to improve your range of motion, reduce your risk of injury and much more.. (VALUED AT £59)
* Core for Cyclists: Level 1 or 2: 30 day core challenge to build a stronger core, integral in helping boost your climbing ability. (VALUED AT £27)
* Coach Tips (On-Demand Videos): Bi-weekly on-demand content from our Head Performance Coach on key topics, pain points and answers to common challenges to support you throughout the 8 weeks. (VALUED AT £59)
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 enroll 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.
"The 8 week Njinga training programmes are proper cycling courses using science to train smart and enhance human performance. It was exactly what I had been looking for!!! Great team spirit, supportive community and fun!!!."
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.
FREQUENTLY ASKED QUESTIONS
WHAT EQUIPMENT WILL I NEED?
For In-Lab Access:
For each training session at the Njinga Lab you will need to bring with you: A sweat towel, A water bottle - Ideally with electrolytes in, comfortable cycling clothes, a heart rate monitor (if you have one)and cycling shoes.
For at home access:
An indoor trainer (All require a road bike to connect; some work with the rear wheel in and others work on a drive train system without rear wheel. Examples include Wahoo Kickr, Tacx Neo, Elite Suito. Alternatively you can complete the remote programme on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer and Wahoo Indoor bike, etc.
You will also need a laptop or tablet to download the remote software, ANT+ receiver, comfortable cycling kit, water bottle, heart rate strap and a sweat towel.
IS THIS PROGRAMME SUITABLE FOR ME?
- Our 8 week Programmes are suitable for riders of all levels interested in improving their endurance and fitness in a structured and progressive environment.
HOW LONG ARE MY CREDITS VALID FOR?
This programme has been designed to finish in 8 weeks. No credits will be available past the 8 weeks so please make sure you attend all your sessions or use your replay credits for the sessions you miss, before the end of the programme.
HOW MANY HOURS A WEEK ARE IN THE PROGRAMME?
There will be approximately 2 x 60 minute on bike training and an optional 2 x 15 minutes post ride stretches a week. The premium package has extra features including an additional 1 x 45 minute live remote coach led deep tissue stretch session a week and a 30 day Core Challenge for Cyclists (a recorded programme that is 7 x 12 minute sessions a week.
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.