Official photo taken by Etape du Tour.

DAVID BRAMLEY

Discover how our 1-1 VIP coaching helped David prepare for his Ride Across Britain cycle challenge from Land’s End to John O’Groats (LEJOG).

ACHIEVEMENT HIGHLIGHTS

RIDE ACROSS BRITAIN

Cycling a staggering 1690km from Land's End to John O'Groats over 15 consecutive days.


HEART
RATE

Faster heart rate recovery times and a new resting heart rate between 55-58bpm improving by over 10bpm.

weight 
loss

Lost 2kgs in just over 12 weeks and achieved a climbing weight goal of 80kg and maintained that post event.

Performance improvements

Improved Climbing Test power by 29 watts to 214w. 3min strength power by 50 watts to 241w and his explosive 30 second power by 98 watts to 375w.

"Signing up with Njinga was a way of locking in and focussing my training efforts."

The reason for signing up to Njinga 1-1 VIP Coaching.

Although I was reasonably fit for my age, I hadn’t done much cycling before 2022. However, that all changed when I agreed to join a small group to ride from Land’s End to John O’Groats (LEJOG) in September of that year.

In the early part of the year, I trained quite hard, but informally and without any coaching input. That was OK up to a point – in May I did a 5-day, 612km ride in Ireland – but it was clear I needed to make a lot more progress before September if I was going to do the LEJOG ride comfortably and enjoy it.

So, signing up with Njinga was a way of locking in and focusing my training efforts, getting all the benefits of a more scientific approach, and being able to track my progress effectively.

The bottom line for me is the coaching worked and was first class. I was time pressed so the quality interval sessions and overall plan produced staggering results while kept me focused and accountable.

David starting his cycle challenge in Land's Ends.

David during his ride from Land's End to John O'Groats.

In the four months between May and September my cycling went to a new level: I got significantly stronger and quicker, and crucially I gained a lot more confidence in knowing I could do the miles. 

The LEJOG ride was a great success – We rode the 1690kms over 15 consecutive days and I really enjoyed it.

What Differentiates Njinga?

For me, it was the holistic experience of training for a few months in a professional way: Good advice, sound technique, excellent technology, goal definition and progress tracking, personal support from Togo (Head Performance Coach), the camaraderie from training with like-minded people – They all contributed to what was a unique experience. 

My Biggest Changes and Improvements

My power numbers all improved between 15% and 35% over the last 8 week period alone. My 12-minute climbing test score improved by 29 watts from 185 to 214 watts, my 3-minute Mountain Goat Test improved by 50 watts from 191 to 241 watts and my 30-second sprint improved by 98 watts from 277 to 375 watts.

Also, my comfort levels on climbs and long rides got radically better. I came down just over 2kgs to my target weight of 80kg and I noticed by heart rate recovery got quicker and my resting heart rate dropped below 60 bpm. 

However, the biggest change was more intangible:

I felt more confident and in control, whatever kind of ride I was doing.

The Njinga Experience

One thing I’d add to all the good things I’ve outlined above is that I appreciated the openness and flexibility of the coaching experience with Togo. We’re not professional athletes (well, I’m not), and we have other demands on our time and resources. From a coaching perspective, that means there has to be a balance between driving towards improvements and personal sustainability. I appreciated being able occasionally to push back and slow things down when I felt I needed to.

Achievements since joining Njinga

The LEJOG ride was the landmark for me, but having done one big ride, I’m sure it won’t be the last. Cycling is a great sport for all kinds of reasons, and I'm grateful to Njinga for helping me to really get into the sport while more importantly improving my fitness and overall health and wellbeing.

David during his ride from Land's End to John O'Groats.

David during his ride from Land's End to John O'Groats.

David and his friends making it to John O'Groats.

I hope my story inspires other riders to go out and successfully complete a bucket list cycling challenge, make new friends and enjoy the journey. I always say you can tell a business who has their heart in the right place and really want their clients to achieve extraordinary things. I encourage you to read their rider stories - Njinga is the real thing!

David during his ride from Land's End to John O'Groats.

David and his friends making it to John O'Groats.

It's the best day I've ever spent on a bike so far. And I can't think of a better bunch of people to have shared it with.
WHERE IS KARMAN NOW?

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A NOTE FROM THE COACH

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– Togo Keynes, Head Performance Coach at Njinga Cycling Academy


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