STRUGGLING WITH
FLEXIBLITY
AND RECOVERY?
Build cycle specific strength and mobility with our
8 Week Yoga for Cyclists Programme. (Level 2)
8 WEEK YOGA PROGRAMME THAT WILL WORK ON CYCLE SPECIFIC MUSCLE ACTIVATION, BODY POSITIONING AND MOBILITY RESTRICTIONS.
Building on the content taught through the Level 1 programme – Our level 2 cycle specific Yoga programme will delve into helping you develop your understanding of the overused and underused cycle specific muscles and how you can bring that balance back. You will also learn efficient breathing and meditation techniques to use both on and off the bike along with a focus on relieving tight cycling muscles to allow for an improvement in muscle activation & strength patterns needed for an efficient & powerful pedal stroke.
Our Level 2 Yoga programme has been designed for cyclists with at least one year of experience, or if you are confident you're coming into the programme with a solid foundation and comfortable with all the basic poses.
Less experienced practitioners would be advised to follow the level 1 programme first, with regular practice to make sure you are comfortable with the fundamental poses, breath & alignment.
DOES ANY OF THIS SOUND FAMILIAR?
- I struggle constantly with tired and tight muscles.
- I have reached a plateau and not able to produce more power on the bike.
- I suffer from lower back pain when on my bike for long periods.
- I lose my breathe after a hard effort or climb and struggle to get my breathe back and recover quickly.
- I struggle with power imbalances on the left and right leg.
- I have poor flexibility and range of motion, particularly in my hips and lower back.
- I struggle to maintain my posture on the bike.
- I don't have enough motivation to complete a training plan.
- I struggle with regular injuries.
- My stress levels are always high and I struggle to relax.
Our 8 week Yoga for Cyclist (Level 2) programme is designed to solve and answer these (and other) common challenges and frustrations that all cyclists deal with on a regular basis.
KEY DETAILS
WHO WILL BENEFIT FROM THIS?
HOURS PER
WEEK
There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a yin yoga flow 'restorative' class that will be 30-40 minutes in length. These classes can be repeated as many times as you like each week. We encourage you to repeat classes if you can as more and more learning points will come from repetition.
START
DATE
This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.
PROGRAMME LENGTH
Your 8 weeks of structured training will be released weekly on our comprehensive online training platform. Each week you will have two yoga practices to complete as many times as you choose, at your own convenience as we focus on improving your strength, power and endurance on the bike, whilst promoting recovery.
GET TO YOUR NEXT LEVEL
Our 8 week Yoga for Cyclists (Level 2) programme has been specifically designed by an experienced Yoga instructor, who also, as a regular cyclist and triathlete knows the key areas you need to focus on to improve your cycle specific strength and mobility. Suitable for more experienced practioners who are looking to train smart and enhance their cycling performance.
WHAT'S INCLUDED?
COMPREHENSIVE COURSE CONTENT
DETAILED INSTRUCTIONS
WEEKLY EXERCISE VIDEOS AND DETAILED BREAKDOWN
As part of our 8 week Yoga for Cyclists (Level 2) programme, you'll get access to our exclusive online training platform, community hub, and much more:
ACCESS TO A LIBRARY OF YOGA VIDEOS
Weekly yoga flow videos for a vinyasa based ‘strength & movement’ class and a Yin yoga based 'restorative’ class to build cycle specific strength and mobility.
weekly TRAINING sessions
Progressive yoga classes to provide you with a weekly structure and focus over the next 8 weeks to help you drive performance improvements.
BENCHMARK TESTS
To track your progress at the beginning and end of the 30 days for each key area.
coaching TIPS
Boost your training with structured training tips and advice on benefits of improved mobility, importance of breathing techniques, overused & underused cycle specific muscles and guidance on how a stronger core can improve your cycling.
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.
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
Complete each yoga class as many times as you like each week to help reinforce your learning and to increase the benefits experienced.
CLIMBING CHALLENGE
We've created an optional elevation climbing challenge to provide you with a goal and keep you motivated.
"The body benefits from movement, and the mind benefits from stillness."
TOP 15 REASONS WHY CYCLISTS LOVE THIS PROGRAMME
2. Gain an improved understanding of your overused and underused cycle specific muscles and how to bring balance back.
3. Improve your flexibility and mobility – particularly in hips and lower back.
4. Increase your core strength and stability needed to maintain posture and improve power.
5. Get a better understanding of the importance of recovery and learn techniques and tools to aid rest and to improve performance.
6. Learn efficient breathing and meditation techniques to use both on and off the bike.
- 8. Improve your pedal stroke efficiency.
9. Understand and improve your basic right/left leg power imbalances.
10. Increasing your strength and power on the bike.
11. Improve breathing capacity on the bike.
12. Designed and led by an experienced Yoga instructor, cyclist and triathlete.
13. Get support from a community of like-minded riders.
14. Helps you establish a beneficial weekly routine with classes that become hard to skip.
15. Easy to follow and progress with guaranteed results or your money back!
NEW TO NJINGA?
Book a free 15 min coach call and we'll help you figure out Your Next.
TRAIN SMART WEEKLY ELEMENTS
SESSION 1: VINYASA BASED FLOW CLASS
This is a strength based class focusing on:
- Building cycle specific strength & mobility - specifically in the core and hips (front, back and sides).
- Incorporating thoracic breath work to improve breathing efficiency, activate deeper muscles of the core and help you to maintain a strong body position on the bike.
- Linking breath & movement (flow).
- Encouraging the development of your proprioception (where your body is, in space).
- Will finish with a short (1-2mins) guided relaxation.
Each week you will focus on a specific part of the body.
SESSION 2: YIN BASED FLOW CLASS
This is a restorative style class. You will:
- Start with 2 minutes of stillness and observation, then the class will allow the body a couple of minutes to move before dropping into a deep yin based practice.
- Incorporate restorative breath work to promote rest, recovery and therefore repair.
- Encourage the development of more subtle sensations within the body.
- Finish with a short (2-3mins) guided meditation.
Each week will focus on a specific part of the body that are commonly tight and restricted in cyclists.
PRICE
SELF PACED
(RECORDED)
£47
Our self-paced RECORDED 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 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 most important pieces of equipment you need for doing yoga are your body and your mind."
NJINGA = PROVEN RESULTS
RIDER REVIEWS FROM OUR YOGA PROGRAMMES
"I’m finding the programme fabulous. I can do the sessions at any time and can fit them in between other stuff. The yoga itself I really love. Nice clear delivery and Sam’s voice tone and encouragement throughout each lesson is spot on."
- Barbara Crow
"The programme is great and I'm really impressed by the quality of the production and tuition. The flexible self-serve model works really well for me as I can fit the sessions into my day!"
- Richard Given
"I really like the programme and I think its great that Sam is a cyclist herself, and understands the issues. For me, I like that I can do it whenever suits me in terms of time."
- Caroline Gronvold
"You cannot always control what goes on outside. But you can always control what goes on inside.”
YOUR INSTRUCTOR, SAM EDWARDS
Sam is an experienced Triathlon coach and Yoga instructor with over 800 training hours. She has found her yoga practice instrumental in her ability to complete multiple sportives and ironman races over the last few years.
Her range of qualifications include:
- 200hrs Yoga London
- 100hrs Advanced Anatomy Yoga London
- 200hrs Yoga for Sports YSS
- 300hrs Jason Crandell Advanced Teacher Training
- 40 hours Yin & Meditation Sarah Lo
- Triathlon England Level 2 Coach
- FASTER PT & Functional Performance & Running Coach
- Completed multiple endurance races including Ironman Hamburg 2019 and Outlaw (iron distance tri) 2018
FREQUENTLY ASKED QUESTIONS
IS THIS PROGRAMME SUITABLE FOR ME?
This programme has been designed for cyclists with at least a year experience practicing yoga or for those who have developed a strong foundation and are confident with the fundamental poses, breath and alignment. Less experienced practitioners would be advised to follow the level 1 programme first with regular practice to make sure they are comfortable with the fundamentals...
WHAT EQUIPMENT WILL I NEED?
To get the most out of this programme, there is no specific equipment needed so no reason why you can’t get started straight away. A couple of optional recommendations of nice to haves include the following (Don’t worry if you don’t have or don’t want to purchase, there are always alternatives we recommend such as water bottles and sweat towels):
- An exercise mat, resistance bands and a yoga block.
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 8 weeks.
IS THERE A GOOD TIME TO COMPLETE THE PRACTICES?
You can complete the practices at any time in the day – although it is good to know that in the morning the body will feel more stiff so take time through the practise to allow the body to warm up.
Vinyasa flow is a good day time practice and Yin flow is often nice to do in the evening, especially before bed.
HOW MANY HOURS A WEEK DO I NEED TO COMPLETE THE PROGRAMME?
There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a Yin flow 'restorative' class that will each be 30-40 minutes in length. These classes can be repeated as many times as you like each week and we encourage you to find the time to repeat them if you can as more and more learning points will come from repetition. If you are going to do the sessions more than once a week we recommend you do alternate between the two to see the most benefit.
HOW WILL I KNOW IF I AM DOING THE EXERCISES RIGHT?
Each video will break down the steps for each pose and each pose will be demonstrated for you to see. We advise you watch the videos closely if you are unsure about how to accurately do any specific pose or movement. If you are unsure, stop and watch it again. If you feel any pain or discomfort, please do not continue and instead rest in child's pose until the next pose.
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.