Njinga Cycling- transforming your cycling and nutrition
NJINGA

Faqs

Answers

Q.

Question 1: What do I need to bring with me?

A.

For each session you will need to bring with you; a sweat towel, a water bottle, comfortable cycling clothes, a heart rate monitor (if you have one) and also your cycling shoes.

Q.

Question 2: What shoes can I wear on the Wattbike?

A.

We have Look Keo pedals, Shimano SPD MTB pedals and also cages for normal trainers. Check out pictures here if you are unsure what cleats you have.

Q.

Question 3: How early do I need to arrive for my Class?

A.

If it is your first session we ask that you arrive 15 minutes before your class 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 class starts to ensure you have time to set up your own bike so the session can start on time.

If you are attending a 1-1 in the lab we ask that you only need to arrive 5 minutes before your session starts.

Q.

Question 4: I'm new to cycling, am I still able to attend Njinga?

A.

Absolutely. The intensity that every rider rides at is invidual to your own level and can be changed throughout the session if it is too hard or too easy. Whether you are a beginner or an elite athlete, Njinga has you covered.

Q.

Question 5: What classes should I attend for my first visit to the lab?

A.

You are free to attend any class that you wish as you work to your own intensity levels. Initially our instructors will advise you to ride at an intensity rating out of 10. Each class does focus on a specific training skill. To understand what each class entails, please check out our Class Decoder which will tell you whether a class is focused on sprints, climbing or a consistent pace.

Hopefully once you’ve taken a few classes with us you will want to discover your own specific training zones. This is done by taking a 20 minute Functional Threshold Power test. You can discover more about the FTP test here.

Q.

Question 6: When are your Classes?

A.

We have classes on everyday. Check out our online schedule to find out the times.

Q.

Question 7: You don’t take my cleats. Can I bring my own pedals?

A.

Unfortunately for group Wattbike classes we ask that you do not change the pedals. We do offer cages if you don’t have cleats to wear for the session.

During 1-1 Wattbike sessions we do allow you to change the pedals if required but please be aware this will eat into your 1-1 time if you do not arrive early enough to swap them over.

Q.

Question 8: Do you have changing and shower facilities?

A.

We have changing facilities at the lab but unfortunately we don’t have any shower facilities. Therefore if you plan to sweat, and we hope you do, pack a towel to freshen up afterwards.

Q.

Question 9: What happens if I can't make the class I am booked into?

A.

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.

We do ask if for whatever reason you can’t make your scheduled class that you take your name off the list as soon as possible so if any of your fellow Njinga riders are on the waitlist they will be able to attend the class.

Q.

Question 10: What heart rate strap can I bring with me?

A.

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 amongst all the other riders. Don't panic if you can't find it, we'll help you but you must arrive at least 15 minutes before the class.

Q.

Question 11: Can I leave my bike in the lab whilst I am in a class?

A.

No problem. We have storage for you bike at the lab whilst you ride.

Q.

Question 12: What membership options do you offer?

A.

We have different options for you depending on how often you are likely to visit the lab. We offer single sessions or we also offer packages. This packages include 5 or 10 sessions that are valid for 2 and 3 months respectively. We also offer unlimited contracts which entitle your to attend as many classes as you like over ta month. Check out all our prices here.

Q.

Question 13: Do I get a discount if I am a student?

A.

Yes, we do offer a discount for students. Our single classes for students are £9 with a monthly unlimited membership offer at £60 pcm. In order to qualify for this discount you must be a full time student and must be able to provide a student card as proof of status.

Q.

Question 14: Can I get 1-1 Wattbike coaching?

A.

We offer 1-1 sessions with our expert coaches to help you with any aspect of your cycling which you feel needs improving or you would like to work on. To find out more or to book a session visit our website here. 

Q.

Question 1: What is an FTP?

A.

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.

Q.

Question 2: How often should I do an FTP Test?

A.

We recommend re-testing every 6-8 weeks to ensure that your training zones remain accurate.

Q.

Question 3: Can I train the day before my FTP Test?

A.

The FTP test is a 20 minute 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.

Q.

Question 4: What do I need to bring with me to my FTP test?

A.

For the FTP test you will need to bring with you; a sweat towel, a water bottle, comfortable cycling clothes, a heart rate monitor (if you have one) and also your cycling shoes. We also recommend you bring a snack with you after your test.

Q.

Question 5: Will I receive my training zones after the FTP test?

A.

After you complete your test we will send you a detailed report with your new training zones, FTP score and other key pieces of pedal technique.

Q.

Question 1: What is the Njinga Collective?

A.

The Njinga Collective is a cycling community like no other!

Each month our Saturday ride outs include 2 x Challenge Ride which are supported by our Ride Captains and also 2 x Training Rides which are not supported by our Ride Captains but give you a chance to ride with your fellow Collective riders. A route is provided for all our Challenge Rides and a suggested route for each Challenge Ride.

We also have 2 x Touring Rides throughout the season down to Brighton and also to Kelly Holmes' Cafe in Kent.

Q.

Question 2: How are the rides supported?

A.

What sets The Njinga Collective apart is our focus on safety and our highly experienced and friendly Rides Captains. Each Challenge and Touring ride is 100% supported by multiple Ride Captains, who will marshal you safely in groups no larger than 12. We want everyone to feel safe and supported and ensure you have a great time on the bike. The consistent feedback we receive is how invaluable the Captains are to ensuring all our rides were not only safe but great fun.

Q.

Question 3: What speed do I need to be able to ride at?

A.

There are 4 speed groups riding the Challenge and Touring rides rides and are defined as follows:

Group 1: Kalulu – the Hare (average 16mph). Please note you must be able to ride a little faster on the flats)

Group 2: Mkango – the Lion (average 15mph). Please note you must be able to ride a little faster on the flats)

Group 3: Njati – the Buffalo (average 14mph). Please note you must be able to ride a little faster on the flats)

Group 4: Mbibzi – The Zebra (average 12mph). A shorter more relaxed social ride to build confidence on the road.

The Njinga Collective Ride Captains will be responsible for regulating and controlling the speed of each group.

During the Training Rides, riders will be responsible for controlling their own group speed and are welcome to exceed 16 MPH or drop below 12MPH. However, pelotons must not race under any circumstances during these rides.

Q.

Question 4: What are my options if I can't make those speeds?

A.

• New to Road Cycling – We recommend you sign up to 1:1 Outdoor Coaching Session to help you fine tune your skills and improve your cycling fitness and ability.

• Lack Cycling Fitness – Unable to simply maintain the minimum group speed? We would recommend you start by doing some group indoor cycling classes first, to build up your power and speed in the Njinga lab.

While we want to be as inclusive as possible and want everyone to join, our focus is safety and enjoyment for the group as a whole, so we do need to ensure there is a minimum level of ability set.

Q.

Question 5: Where do the rides start from?

A.

The starting location of all our rides will be Barge Walk which is opposite the Njinga Lab in Hampton Wick. The start time of each of these rides will be no later than 08:00 every Saturday. All rides will have various estimated finish times across the season.

Q.

Question 6: Do you offer a taster session for new riders?

A.

Yes, we do. Simply contact us at the lab to organise a free session for you to experience the Collective before joining. 

Q.

Question 7: How much does it cost to join?

A.

Our 2018 annual membership fee will be £85 per person with a £65 membership option if you choose to join from July 15th onwards.

Q.

Question 8: Will I need to buy team kit?

A.

We offer a range of team kit, including jerseys, (bib) shorts, gilets, snoods, socks etc. However, we only ask that you purchase a team jersey at the very least.

Q.

Question 9: Do I need insurance?

A.

All members of the Njinga Collective must have British Cycling Membership. Without British Cycling Membership, you will not be permitted to join the Njinga Collective.

Q.

Question 10: How do I sign up to the Njinga Collective?

A.

To sign up, CLICK HERE and follow instructions on the “Buy club membership” link to complete your registration and make payment on the British cycling website. Once signed up we will send you a welcome pack with all the necessary details and a Terms and Conditions form for you to complete.

Q.

Question 11: What if I am an existing Njinga Collective member?

A.

The season will be per calendar period, i.e till the end of October each year. At the beginning of each new Collective season you will need to sign back into your account an purchase membership for the season ahead.

Q.

Question 1: How do I sign up to an indoor training programme?

A.

All upcoming programmes can be paid for online from our website. You can view our upcoming programmes here.

We also offer payment instalment options, contact the lab for further info.

Q.

Question 2: How difficult are the training programmes?

A.

Our indoor training programmes are open to all levels of cyclists. Whether you are an experienced Wattbike rider with Njinga or new to the sport, our programmes will help improve every ability level. For first time riders, we recommend that you attend a couple of group indoor Wattbike classes before the programme begins. Contact the lab to arrange your free taster session.

Q.

Question 3: How will my performance be monitored over the programme?

A.

We will complete testing pre and post the programme in order to track progress throughout.

Q.

Question 4: What if I miss a session?

A.

If you miss a group Wattbike session due to holiday, illness or business trips then we will grant you up to a max of 2 group Wattbike class credits to use at the Njinga lab before the end of the programme to make up the sessions that you miss.

Q.

Question 5: What do I need to bring to each training session?

A.

Comfortable cycling gear, (ideally padded shorts), a water bottle, sweat towel, heart rate strap, and if you have, cycling shoes. We take Look Keo or Shimano SPD mountain bike cleats. If you don’t have either, trainers are fine.

Q.

Question 1: How do I sign up to a training camp or tour with Njinga?

A.

You can register online for all our our Training Camps and Tours. You can see what we have coming up here. We will require a non-refundable deposit to secure your space.

Q.

Question 2: What is NOT included?

A.

• Cost of flights and transfers or travel to the camp or tour
• Personal and bike insurance
• Bike hire, if required, is not included but can be arranged at an additional cost
• Additional alcohol
• Lunch/coffee stops along the routes each day
• Any mechanical spare parts

Q.

Question 3: Do I have to share a room?

A.

All our prices will be on 2 people sharing a room, however for those that want to stay in their own room an extra supplement can be paid. For this single option please contact us for more details and prices. Single bedroom allocations will be subject to availability and done on a first come basis.

Q.

Question 4: When would I need to pay if I am interested in coming?

A.

• We would ask for a non-refundable deposit when you sign up to reserve your space.
• We will then require the remaining total balance no later than 8 weeks prior to our departure date.
• If you are signing up within any of the above time periods, you will be expected to pay the total amount required at that time.
• All payments can be made by bank transfer.
• If for any reason you can no longer make it, there will be a £25 charge to transfer the booking into someone else’s name provided you find someone and they pay the full amount owed.

Q.

Question 5: What equipment and kit do I need to bring?

A.

We will provide you with a comprehensive kit list to bring with you

Q.

Question 6: Do I need rider insurance?

A.

Yes, travel insurance that covers you specifically for cycling is compulsory. We will not be held liable for any issues which may arise during the training camp or tour.

Q.

Question 1: How can you help me?

A.

Everyone is at different levels of experience and confidence and has their own unique challenges or concerns they want addressed. We work with you to understand what your goals are, what area you want to focus on and how we can make the most difference to your cycling. We then create a session that will provide you with the most value and address these areas with expert coaching and advice. Contact us today to have a chat about how we can help you.

Q.

Question 2: Do I need to sign up for multiple sessions?

A.

We offer one off sessions and we also have packages available.

Q.

Question 3: Where do these outdoor sessions take place?

A.

The majority of our cycle training takes place in London and Surrey and in particularly within Richmond Park.

Q.

Question 4: What areas of cycling do you focus on?

A.

We cover any aspect of your cycling that you wish to focus and improve on. Whatever your ability our British Cycling Coaches can help you. Whether you are looking to ride in cleats for the first time, learn to ride within a group, want to know how to save energy and draft in a peloton, improve gear selection, ascending, descending and anything in between we can help you.

Q.

Question 5: Can I bring a friend along?

A.

Yes, you are more than welcome to bring a friend along. Each additional cyclist is only £10 and we can have MAX of 4 cyclists in a session.

Q.

Question 1: How can you help my nutrition?

A.

We run regular nutrition workshops to help you understand how to fuel your body for optimum performance. We also offer 1-1 sessions. If you would like to book a 1-1 contact us at: info@njingacycling.com to arrange a time and date that suits you.

Whether you are new to cycling or competing in a 4 day stage race, our holistic health philosophy plays a vital role in allowing you to achieve peak physical fitness and take your endurance riding to new levels.

Q.

Question 2: Where are these nutrition workshops held?

A.

Our nutrition workshops take place in the Njinga Lab, (Hampton Wick, KT1 4BY). They start at 8pm and last for approximately 75mins.

Q.

Question 3: What is included in your nutrition workshops?

A.

You will get lots of advice and helpful tips from our qualified nutritional specialists, who are devoted to ensuring that you perform at your best by also addressing your nutritional requirements.

You will also receive detailed nutrition summary handouts, delicious food samples to try and easy and healthy recipes to aid performance.

Q.

Question 4: What will I get out of these nutrition workshops?

A.

You will get a lot out of these nutrition workshops which include?

• Sports Nutrition - why it's so important
• How to prepare the body for success
• Understanding the role of macro nutrients (carbs, fats & protein) during exercise
• What to eat pre, during and post cycle ride to boost performance
• Best practises to rebuilding muscle fuel stores & speed up recovery
• Understanding the role of supplements
• Recommended food options and foods to avoid
• Understanding hydration during exercise
• Lifestyle tips to enhance performance

Q.

Question 5: How can changing my nutrition help my performance?

A.

A successful fitness regime goes beyond turning the pedals. As much as we would love to do just that addressing your nutrition can take your cycling to the next level. Nutrition can help you to train longer and harder, delay the onset of fatigue, enhance concentration, reduce the potential for injury and much more.

Q.

Question 6: How do I sign up to your Nutrition workshop?

A.

You can sign up online.

Q.

Question 1: What are the referral and loyalty programmes?

A.

We have set up a loyalty and referral programme to reward all our loyal customers. Check out our blog for further details on how you can earn points and lab credits. 

Q.

Question 2: How will I get my referral fees?

A.

Your lab credits and loyalty points will be added to your account automatically. You will be able to check your points and account credits using the following link. Scroll to the bottom of the page and you will be able to see you current points balance. 

Q.

Question 3: How much will I receive?

A.

Check out our website to find out how many points and lab credits you will receive as part of our loyalty and referral programme. 

Q.

Question 4: How do I enrol on the loyalty programme?

A.

The next time you log into your account you will be given the option to sign up to our loyalty programme. Once you are signed up you will begin to earn points on any future purchases with Njinga. If you do not get this message when you log in you may already have signed up to our loyalty programme. Contact us if you are having problems signing up and we will be happy to help. 

Q.

Question 5: Where do I get a referral card from?

A.

If you have friends and family interested in trying out a class at the lab, why not collect one of our referral cards from the lab today. Our referral cards each come with a special coupon code which will entitle your friend/family member to a free class at the lab. Be sure to let us know you referred them or make sure they let us know your name when they come in for their taster class and we will credit your account accordingly. 

Q.

Question 6: Who gets the referral points if more than 1 person is part of the referral?

A.

If 2 or more people were involved in referring someone new to the lab, the last person who referred them will be given the referral credits. 

Q.

Question 7: Can I get rewarded for purchases I have already made and people I referred to the lab in the past

A.

Unfortunately, you will not receive points for referrals and purchases you have made in the past. 

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