Njinga Cycling Supports One More City.
Access to free off bike S&C sessions from the Njinga Cycling Academy.
Hello One More City Riders
At Njinga, we love it when cyclists step outside their comfort zone and train for an epic cycling challenge, while also doing good for others.
The key to enjoying a cycling challenge is to prepare and train smart (and of course fundraise like crazy!!!).
We wanted to offer you our proven 30 day Core Challenge for Cyclists programme that 1000's of cyclists like you have successfully completed and experienced great results from. Plus, we'll offer you a sample of some of our other training sessions specifically designed for cyclists taking on a big challenge. We have included yoga, stretching and nutrition from our online Njinga Cycling Academy which gives cyclists short on training time access to quality training sessions that are engaging, motivational and yield guaranteed results.
Good luck on your incredible challenge, we're supporting you all the way.
Togo & Leigh
Co-founders Njinga Cycling
Get your Core, Ride Ready
Why is a strong core important?
In cycling, a stable core transforms your riding experience.
By keeping your core activated, you establish a solid foundation that allows you to stay centred, absorb shocks, and manoeuvre your bike with finesse.
Uphill climbs become less taxing as your body maintains an efficient alignment, distributing effort evenly.
Descents are easier as your core steadies your bike, ensuring better control and reducing the risk of accidents.
Improved stability isn't just about comfort; it's about maximising the potential of every pedal stroke and turning your bike into an extension of your body.
A weak core can cause:
- Numbness and tingling in the hands and arms, due to excessive pressure on the handlebars and impacting your control over the bike and overall riding comfort.
- Excessive stress on the lower back, leading to discomfort and pain during and after rides. As your core struggles to stabilise your torso, your lower back muscles compensate, causing strain.
- Unnecessary movement on the bike, wasting energy and reducing power transfer to the pedals. It also limits your ability to effectively control the bike, especially during sharp turns or sudden shifts in terrain.
- Poor stability and posture resulting in a rounded back and leading to discomfort and potentially limiting your ability to breathe deeply during rides. This can lead to reduced oxygen intake and compromised performance.
30 Day Core Challenge - Level 1
Duration: 30 Days
Frequency: 1 x 12 min workout, 7 days a week
Suitable For: All riders looking to improve their core strength, especially on multi day rides.
Coupon Code: ONEMORECITY (for gold level only)
FREE ACCESS TO ALL ONE MORE CITY RIDERS AND SUPPORTERS IN RETURN FOR A SUGGESTED £10 DONATION
For more information and to donate visit here.
Yoga for Cyclists
Free Sample Sessions
SESSION FOCUS:
- Releasing tension & tightness in the hips with specific attention to quads, hip flexors, hamstrings & outer hips.
- Activating & strengthening traditionally weaker muscle groups of the hips – glutes, hip flexors & hamstrings
SESSION FOCUS:
- Mobilising hips in all ranges of motion
- Building flexibility in the muscles around the hips
- Create length in the connective tissue around the hips (particularly superficial back & front line & side line)
- Reduce stiffness in lower back
Stretches for Cyclists
Free Sample Sessions
SESSION FOCUS:
- 20 minute stretch focusing on lengthening key cycling muscles.
- Highly recommended after a training session or ride.
SESSION FOCUS:
- 60 minute session focused on a deeper more intense stretch of key cycling muscles
- Recommended once a week
Fuel Smart Nutrition
Free Samples Recipes
Free Samples Recipes
PRE RIDE RECIPE:
- Recommended 90 minutes before a ride to top up carb stores.
NEED MORE NUTRITION SUPPORT?
Sign up to our comprehensive nutrition guide below.
POST RIDE RECIPE:
- Recommended 15-30 minutes after a ride to aid recovery.
NEED MORE NUTRITION SUPPORT?
Sign up to our comprehensive nutrition guide below.
SIGN UP TO OUR NEWSLETTER and unlock expert fueling strategies to supercharge your energy and enhance your post-ride recovery.
Includes: How to optimise your pre, during and post ride nutrition, plus some of our favourite recipes our cyclists love making from the Njinga Cycling Academy.
Need some advice?
See our rider success stories HERE.
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