Top 20% Etape du Tour finish with less riding

Journey to the Etape du Tour

When David entered the Etape du Tour – a brutal 170km race with 4,500m of climbing – he believed endless long rides were the key to success. But like many cyclists training alone, he’d plateaued. Despite diligently putting in long rides every week, his power had stalled, fatigue was high, and progress felt out of reach.

‍“I hit a point where I was training most days but not seeing any improvement. Every climb felt harder, and I couldn’t understand why. I knew I needed structure, a proper plan, and professional guidance”‍

That’s when he reached out to Njinga.
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Training with Njinga

Working with Njinga Head Coach Togo, David shifted away from his “all-out” mindset towards a smarter, more holistic approach. On-bike sessions focused on more Zone 2 work, building his aerobic base and zone 4 for climbing efficiency. This was supported by off-bike mobility, stretching and recovery work to keep him resilient.

Nutrition became a key pillar. Fuelling was refined to support harder sessions and long events, improving both training quality and race-day performance.

Perhaps the biggest change, though, was mental. David had always seen himself as a capable climber – but not a great one. Through consistent work and deliberate practice, that belief began to change.  

That mindset shift became critical when life intervened mid-programme. While training, David was juggling a major family move to Scotland and a six-month work relocation from London to New York. Training time became unpredictable, energy levels varied, and flexibility was essential. 

Rather than forcing volume, the focus moved to quality over quantity – adapting sessions around a demanding schedule while keeping progress on track.

After adapting his training in line with the Njinga 360 Performance Code™, it wasn’t long before he started to notice results.

 “Once I started training smarter, I realised I had more potential than I’d given myself credit for.”

Find out more about the Njinga 360 Performance Code™.

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The transformation

David’s transformation was dramatic:  

He experienced a +36W FTP gain (234 → 270W). His power-to-weight improved from 3.01 to 4.37w/kg. And his resting heart rate dropped by 8bpm with faster recovery – a clear marker of improved fitness and recovery.

And then came Etape du Tour.

David’s goal had been to finish – instead he showed up and conquered, crossing the line in the top 20% overall and the top 2% in his age group!  

Neither the climbs nor the sprints could stand in David’s way. Riding in searing 40°C heat, he powered up the infamous Alpe d’Huez climb – among the top 10% fastest riders to complete the ascent.

In the sprint segment finish, he pushed out over 500 watts to complete the segment in the top 5%.

"It's amazing how much more one can achieve with the right professional help – thanks Togo!"

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Rating the Njinga experience

For David, the biggest lesson was simple: progress doesn’t come from riding flat-out all the time.  

At first, the Njinga 360 Performance Code™ felt completely different to David’s old way of training. Swapping his regimen of long rides for shorter, focused training sessions and prioritising rest and recovery felt almost counterintuitive.

But within weeks, he noticed the changes: more power, lower heart rate, and new enjoyment in his riding – even when life made training difficult.

Smashing his goal was the icing on the cake.

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What’s next?

After Etape du Tour, David fully bought into the Njinga 360 Performance Code™. He continued training smarter on and off the bike, fuelling more deliberately and strengthening his mental resilience.

 He went on to conquer another climbing monster – the Maratona dles Dolomites (138km | 4,230m) – before deliberately changing focus. Trading heat and high mountains for cold, wet and rolling terrain, David with Njinga to adapt his training to build muscle and strength, transformed himself from a pure climber into a powerful Rouleur.

The results said it all: In tough Scottish conditions, he smashed both Etape Loch Ness and Etape Caledonia, holding average speeds of over 30km/h and finishing strongly in both events.

In just two years, David has completed –and conquered – four major challenges: Etape du Tour (170km | 4500m), Maratona dles Dolomites (138km | 4230m), Etape Lochness (106km | 900m) and Etape Caledonia (137km | 1,555m).

 He now lives in Scotland with his family, fitter, stronger and more versatile on the bike than ever.

This could be you!

If, like David, you’re training hard but feel stuck, exhausted or frustrated, the problem may not be your commitment –it may be your plan (or lack thereof).

 With the right structure, guidance and mindset, you can build lasting fitness and unlock performance you didn’t think was possible.

 Break out of your rut today! Book your free 15-min coach call with Togo and let Njinga take you to the next level.

Looking for inspiration? Read Paul’s comeback after taking more than a year off cycling.