Official photo taken by Etape du Tour.








Official photo taken by Etape du Tour.

DAVID BRAMLEY

Discover how 1-1 Njinga coaching helped David prepare for his cycle challenge of cycling from Land’s End to John O’Groats (LEJOG).

ACHIEVEMENT HIGHLIGHTS

RIDE ACROSS BRITAIN

Cycled from Land's End to John O'Groats (1050 miles) in 15 days.

HEART
RATE

Heart rate recovery got quicker & resting heart rate dropped below 60bpm.

weight 
loss

Over 4 months David lost a few KGs and got to his target weight of 80kg.

Performance improvements

Improved numbers by 15-35% including his 30-sec sprint from 277-375w.

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

The reason for signing up to Njinga 1-1 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, 380-mile 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.

So, signing up with Njinga was a way of locking in and focussing 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 that it worked.

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 1050 miles in 15 days happily and safely.

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, the atmosphere in the studio from being with like-minded people – They all contributed to what was a unique experience

My Biggest Changes and Improvements

My power numbers in the lab all improved between 15-35% over the 8 weeks of the Stamina Builder programme. My 12-minute climbing test score improved from 185w-214w (15.68%), my 3-minute Mountain Goat Test improved from 191-241w (26.18%) and my 30-second sprint improved from 277-375w (35.78%).

Also, over the four months of the 1-1 coaching, my comfort levels on climbs and long rides got radically better. I came down a few kg to my target weight of 80kg and I noticed by heart rate recovery got quicker and my resting heart rate dropped below 60 bpm. Perhaps 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 in 2022, 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 it.

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.

If what you see on the website and in all these stories is what you’re looking for, don’t hesitate – 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.

Are you looking for 1-1 coaching to help take your cycling to the next level?

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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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