Rider Improvement
& Assessment
Become a stronger and more efficient cyclist.
Looking for marginal gains?
We offer Rider Assessments (Testing) and Rider Improvement (Skills & Technique) sessions to help you really refine your cycling.
Our comprehensive fitness testing and assessments are a great way to set benchmarks and allows you to fully understand your current strengths and weaknesses. This in turn allows us to really focus on the specific areas you need help with, guaranteeing the biggest positive impact on your cycling.
Rider Assessment Sessions
MOT Rider Assessment
Our comprehensive MOT is the full once over that every cyclist should complete. We review your cycling fitness, pedal technique, range of motion and mobility, balance and stability and core strength. In assessing these, we help identify your key areas of weakness, what's holding you back and also give you greater clarity on what you need to work on to see the biggest improvements in your cycling.
FTP Testing
A FTP or Functional Threshold Power test is a cycling performance measure to calculate your accurate power and heart rate training zones by pushing you to your limit over a 20 minute period. Testing FTP performance will give you the chance to improve your pacing strategy, track your training progress and improve faster. It may sound painful but we highly recommend it. Read more on the benefits of doing an FTP test and how to prepare.
Max Ramp Test
This test is an incremental power test to exhaustion where the target wattage increases by a set amount every minute until you can go no more. The results from the test will give you your maximal minute power (MMP), an estimated VO2max and your max heart rate (MHR).
Why Undergo Testing With Njinga?
Knowing and understanding your power numbers is crucial when wanting to see improvements on the bike.
Testing is not only great to track changes in your fitness and strength over time, but it also allows you to train smarter both indoors and on the road.
These tests will ensure that you’re training effectively and progressing towards your goals.
Rider Improvement Sessions
Pedal Technique Analysis
Our coaches will provide a detailed analysis of current riding technique, identify what's working well and what needs improvement, providing tips and advice to improve your technique to ultimately make you a more efficient cyclist. A more efficient pedal technique means less energy wasted. This in turn means you've got more power spare to ride faster, harder and for longer.
Assisted Deep Stretch
Our coaches will work with you 1-on-1 to stretch out and release your specific muscle groups that are tight, and limiting or restricting your movement on the bike.
Our assisted deep stretch sessions are designed to help increase flexibility and range of motion, improving your power, balance, and recovery time.
On Bike Skills Coaching
Whether new to riding or an experienced cyclist, everyone can benefit from fine tuning some key cycling skills. From riding in cleats right up to gear selection, cornering and riding in a group, getting these skills right can have a major impact on your enjoyment and performance on the bike.
Why Do A Pedal Technique Session With Njinga?
Reviewing your current riding and pedalling style will make you a more efficient cyclist.
With millions of pedal revolutions and countless miles on the bike, it’s paramount that you have your pedal technique dialled in. Through analysing your pedal technique and bike position, we will be able to suggest changes that will lead to improvements in endurance and power output, whilst also reducing your chance of injury. In a 60-minute session with one of our British Cycling coaches, your pedal technique will have greater efficiency, and your position will be more comfortable.
Rider Testimonials
"I did a 60 minute pedal technique session with Njinga, and it's improved me more than anything else I can think of in years. The wattbike analysis quickly revealed that my technique was pretty poor, even though I cycle a lot. This was easily fixable and after some practising the better technique has become second nature. In the week after going I improved my average power over 45 mins by about 10% and took 90 seconds off my lap time for Richmond park. Well worth a look if you're looking to improve."
"Had a number of hours of one-on-one coaching with Togo. The speed at which he diagnosed technique changes and provided drills and little mental tips was invaluable for improving my cycling. Massive thank you, I intended to continue the coaching. Highly recommend the investment."
"This is a fantastic place for cyclists of all abilities and I would highly recommend. Whilst Togo is relentless, his passion is so encouraging and motivating, and he is totally respectful of the stage you are at. Recently, my husband and I completed a pedal technique course at Njinga. As an amateur cyclist, I naturally had lots of areas of improvement but even my husband (cyclist of 40+ years) found it incredibly helpful. Njinga just want you to be the best cyclist you can be and will help you get there."
Pricing
FTP TESTING PRICES
SINGLE SESSION
£99
45 MINUTES
Valid one month from date of purchase
Add an additional rider for £20
MAX RAMP TEST PRICES
SINGLE SESSION
£59
45 MINUTES
Valid three months from date of purchase
Add an additional rider for £20
3 X SESSIONS
£159
BOOK TOGETHER & SAVE 10%
Valid three months from date of purchase
Add an additional rider for £20
MOT ASSESSMENT PRICE
- Power Testing
Bring cleats, water bottle, sweat towel and heart rate monitor (if using).
SINGLE SESSION
£149
60 MINUTES
PEDAL TECHNIQUE SESSION PRICES
SINGLE SESSION
£149
60 MINUTES
3 X SESSIONS
£400
BOOK TOGETHER & SAVE 10%
Valid for three months from date of purchase
ASSISTED DEEP STRETCH PRICE
SINGLE SESSION
£99
60 MINUTES
AVAILABLE SLOTS WILL OPEN AGAIN IN JAN 2023
Valid for three months from date of purchase.
NEED HELP FROM ONE OF OUR EXPERT COACHES?
Frequently Asked Questions
WHAT WILL I NEED TO BRING WITH ME FOR A RIDER ASSESSMENT?
For In-Person Access:
For each session in-person you will need to bring with you: A sweat towel, A water bottle - Ideally with electrolytes in, comfortable cycling clothes, a heart rate monitor (if you have one) and cycling shoes. If you are completing a test we also recommend you bring a snack with you for afterwards.
For Online Access:
An indoor trainer (All require a road bike to connect; some work with the rear wheel in and others work on a drive train system without rear wheel. Examples include Wahoo Kickr, Tacx Neo, Elite Suito. Alternatively you can complete the remote sessions on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer and Wahoo Indoor bike, etc.
You will also need a laptop or tablet to download the remote software and to run Zoom software off, ANT+ receiver, comfortable cycling kit, water bottle, heart rate strap and a sweat towel.
WHAT SHOES CAN I WEAR ON THE WATTBIKES AT THE IN-PERSON SESSIONS?
The Wattbikes have Look Keo pedals, Shimano SPD MTB pedals and also cages for normal trainers. If you have different cleats, we will allow you to change the pedals for a 1-1 session. Check out images below if you are unsure what cleats you have.
WHAT HEART RATE STRAP CAN I BRING WITH ME?
If you have a coded heart rate monitor we recommend that you bring it with you. We work with Polar, Garmin, Suunto and other ANT+ straps. If you have a Garmin or ANT+ strap you will need to know your unique HR code. To access this on your watch or bike computer, go into settings under heart rate and look for sensor details to get your unique HR code. This code will be needed to identify your HR. Don't panic if you can't find it, we'll help you but you must arrive at 10 minutes before the session.
HOW EARLY DO I NEED TO BE FOR EACH SESSION?
For In-Person Sessions
If it is your first session we ask that you arrive the full 10 minutes before your session is due to start so you can be introduced to the Wattbike and be fully set up. Once you have been set up for the first time you will only need to arrive 5 minutes before the session starts to ensure you have time to set up your own bike so the session can start on time.
For Online Sessions
For online sessions we recommend you access the software 5 minutes before the session is about to start. As a reminder to do this you will need to click the 'Live' icon at the bottom of the Spivi Home Software screen and then you should see a link to join the Njinga session. If nothing is showing on your screen, make sure you're correctly booked into a session.
WHAT IS AN FTP TEST?
FTP stands for Functional Threshold Power and is a measure of your current fitness levels.
Whether you are a beginner cyclist or experienced rider you will all be able to benefit from a FTP test. The FTP test will allow you to establish your training zones for your heart rate and power. You will then be able to use these power zones during your indoor sessions to ensure you are training at the correct intensity and ensure that you are pushing yourself to the right limits.
The test itself is 20 minutes with a structured warm up carried out before.
HOW OFTEN SHOULD I DO AN FTP TEST?
We recommend re-testing approximately every 6-8 weeks to ensure that your training zones remain accurate.
For a better idea of when you should re-test and for a few pointers that you may find useful visit our blog.
CAN I TRAIN THE DAY BEFORE A RIDER ASSESSMENT?
The FTP and Ramp tests are all out effort so we recommend that you do not exercise the day before or on the day of the test to make sure you are well rested.
WILL I RECEIVE MY TRAINING ZONES AFTER THE FTP TEST OR MAX RAMP TEST?
After you complete your test we will send you a detailed report with your new training zones for heart rate and power, your new FTP score and other key pieces of data including power to weight and cadence.
WHEN ARE YOUR RIDER ASSESSMENTS?
You can find availability of all our rider assessments by following the book now links above. If none of the available times work for you, please drop us a note and we will try and arrange a more convenient time for you.
WHAT HAPPENS IF I CAN'T MAKE MY RIDER ASSESSMENT I AM BOOKED INTO?
We have a 24 hour cancellation policy, so please let us know as soon as possible if you can’t make a session otherwise you will unfortunately forfeit your credit.
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