Official photo taken by Etape du Tour.

DAVID SALISBURY

Discover how 1-1 Njinga coaching helped David prepare and conquer the Etape du Tour.

ACHIEVEMENT HIGHLIGHTS

ETAPE DU TOUR

Completed the Etape du Tour (170km & 4500m climbing) 4000th out of 20,000 and finished in the top 500 for his age group.

ALPE D'HUEZ

During the Etape du Tour David finished in the top 10% fastest up Alpe d’Huez (1860m with an average gradient of 7.9%).

FTP IMPROVEMENTS

Over 6 months working with Togo, David's FTP Score improved from 234 to 270 watts (A huge 36w).

POWER TO WEIGHT

Since working with Togo, David continues to improve his power to weight from 3 to 4.37 w/kg.

I needed structure, a plan and professional guidance which I found with Togo at Njinga Cycling.

The start of my journey to conquer the Etape du Tour.

I entered the Etape du Tour to test myself and to participate in the most famous sportive in the calendar.

Self-taught I was training most days of the week but had reached a plateau in performance and determined what I needed was structure, a plan and professional guidance which I found with Togo at Njinga Cycling.

He immediately put in place a training plan quite unlike anything I had done previously. Before I was regularly cycling 100k+ rides on the weekend at full gas, but this approach immediately stopped.

David completing a pedal technique session at the Njinga Lab.

David with Njinga Head Coach Togo.

Instead, Togo prescribed a plan that centred on zone 2 on flats and zone 4 on hills.

At first it seemed quite alien to anything I had done beforehand, nevertheless after several weeks of adhering to the plan and completing a pedal technique session with Togo at the Njinga Lab I began to reap the benefits, my average power increased, and my heart rate decreased, and I was enjoying the rides more.

The Etape du Tour

I completed the Etape in what can only be described as brutal conditions reaching 40C on the Alp d’huez.

Nevertheless, I finished in the top 20%.

I was also able to finish the Etape du Tour by pushing out over 500 watts and finishing in the top 5% in the sprint segment finish.

What's Next...

Since then, I am following a training plan that predominantly focuses on Zone 2 aerobic work and it’s here I’m really witnessing significant improvements. My power to weight ratio is at 4.37 a significant improvement from a year ago where it was around 3. The current plan has been so insightful and beneficial, if you want to increase your power it’s not about going full gas every time one heads out on the bike. Togo’s plan and advice has demonstrated this.

It’s amazing how much more one can achieve with the right professional help, thanks Togo.

Next up is the Maratona dles Dolamites which Togo is already training me up for.

Official photo taken by Etape du Tour.

David during the Etape du Tour.

Official photo taken by Etape du Tour.

David during the Etape du Tour.

Official photo taken by Etape du Tour.

David during the Etape du Tour.

Official photo taken by Etape du Tour.

David sprinting to the end of the Etape du Tour.

David Etape du Tour finishers medal.

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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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