Things you never knew that improve your cycling | Njinga

PAST TALK: TrainSmart to ride faster

We all know training smart is fundamental to succeeding in cycling challenges and to see continual improvements to your cycling performance. But what is the 'RIGHT' training you should be doing to see the most gains?

As much as we would all love to be able to ride our bikes outside all season long, there are many factors which make this near impossible or where the risks outweigh the benefits. This is where indoor training comes in. The correct combination of indoor training both on and off the bike to build strength and power, combined with longer outdoor rides to build your base miles will start to improve your performance on the bike.

Our comprehensive cycling talk on Thursday 6th February has been designed by experienced British Cycling coaches to help you make the most out of your indoor training to ensure you see the results out on the road. We will share top tips and proven training methods that work. We will also be joined by a guest speaker Chris from Physio and Therapy who will be talking about the importance of looking after your body through best practice stretching methods, injury prevention and sports massage.

No matter what level of rider you are, you will leave our talk inspired and ready for the challenge!


Indoor training is not simply sweating it out on your turbo trainer in the winter. The RIGHT indoor training is a combination of smart training at the right times which incorporates several sessions both on and off the bike to ultimately improve your speed and performance on the bike outdoors. We discuss this in greater depth during our thought provoking and interactive talk. Our proven training methods and sessions will show you how to gain the advantage over your fellow riders (or friends) or competitors when racing. It’s the accumulation of these marginal gains that make all the difference to winning or losing or getting that elusive gold time or simply completing your first epic cycle challenge.

In this talk we will take an in-depth look at (suitable for all levels):

  • Advantages of the RIGHT types of indoor training and how they will make a difference
  • How indoor training benefits can be implemented out on the road
  • What types of indoor training should you be incorporating into your training programme
  • When best to train indoors and why
  • Training advice and benefits of intensity training vs base miles

There will also be a 15 minute Q&A at the end of the talk with our experienced British Cycling Coach.


Talk Details:

Time: 19h00 - 20h30

Date: Thursday 6th February 2020

Location: Cycle Exchange - (27 Sury Basin, Kingston upon Thames KT2 5NZ)

Cost: £5



About Head Speaker Togo:

Join an experienced British Cycling Coach and competitive cyclist, Togo Keynes, on Thursday 6th February from 19h00 for this comprehensive talk on how THE RIGHT indoor training will make you ride faster outdoors.

Togo has an extensive record of transforming cyclists of all levels and helping them train smart. Togo's wealth of experience and qualifications range from an experienced British Cycling Coach, REPS Personal Trainer to endurance athletes and Holistic Nutritionist who looks at a full 360' approach. An ex Wasps rugby player turned cyclist and then road racer who qualified for 3 consecutive years for the UCI Gran Fondo World Championships to represent Team GB. Having raced at World Champs level, Togo has a vast amount of knowledge to share. His passion for cycling and helping those new to cycling or simply wanting to improve is infectious. The training philosophy and coaching principles he has instilled at Njinga Cycling has seen thousands of riders of all abilities achieve their SMART goals.

Guest Speaker:

We will be joined on the night by BSc Sports Therapist, Chris Domoney who has over 14 years experience working within the health and fitness industry, and has been based at the Physio & Therapy clinic in Teddington for 5 years. He is highly experienced when working with sportsmen and regularly works at ITU and British Duathlon events, and Brentford Football club where he has treated Olympic and internationally renowned athletes. Chris also enjoys partaking in sporting events himself including completing the world marathon series and numerous cycling events around the country.

For over 7 years Physio & Therapy's team of professionals has been helping clients return to full health and achieve optimum fitness. Whether it be recovery from sporting injuries, surgical procedures or the activities of daily living, this is achieved through the expert and combined use of their bespoke services.

Join our talk on Thursday 6th February and you will hear from Chris who will pass on his expertise and share his knowledge on stretching, injury prevention and sports massage.

Attendee special offers:

  • 20% off a 60 minute MOT assessment at Njinga Cycling with a British Cycling Coach
  • 10% off a Private FTP Test credit at Njinga Cycling
  • 10% off a 5 pack of structured indoor wattbike classes at the Njinga Lab
  • Free wattbike class credit for those that have never completed a class at Njinga Cycling.

Those above special offers are available for attendees on the night only.


Everyone who attends on the night will also be entered into a raffle to win some fantastic prizes and kit.

Limited spaces available.

Sign up here

Take the first steps to making 2020 your most successful year on the bike yet.

Riders Feedback:

"Training on the wattbike and with the team at Njinga has undoubtedly helped me to take my performance to a whole new level. I’ve learned to train efficiently and effectively. Trying to fit training around a full time job and a busy life is always challenging, but the Njinga classes are a great way to guarantee a quality work out in a short space of time. There are simply no wasted or junk miles and you can make the absolute most of the training time you have available." Jo Billings

"Throughout the winter I trained at the Njinga lab a couple of mornings per week on wattbikes. They helped get me fitter and stronger and I learnt how to manage my efforts. This meant that I could ride at a good intensity knowing what was sustainable on the road. In the winter when weather is challenging, speed on the road is variable (and often disappointing!!), The Njinga lab meant that I knew I was heading in the right direction while waiting for the sun to come out." David Finn



March Monthly Talk:

Our next talk in the series will be taking place on Thursday 5th March at 7pm at Cycle Exchange and will focus on how to prepare for the iconic Ride London Sportive. Find out more here.

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