YOGA FOR CYCLISTS - LEVEL 1

8 WEEK INTRODUCTION TO YOGA TO HELP BUILD CYCLE SPECIFIC STRENGTH AND MOBILITY

This 8 week Level 1 programme will draw on our Train Smart philosophy, through the practice of yoga, to provide the perfect introduction to yoga to help cyclists of all levels develop cycle specific strength and mobility, balanced with promoting effective stretch, release and breathwork.

Your 8 weeks of structured training will be released weekly on our comprehensive online training platform. Each week you will have two yoga practices to complete as many times as you choose, at your own convenience as we focus on improving your strength, power and endurance for the bike.

KEY DETAILS

WHO WILL BENEFIT FROM THIS?

This programme has been designed for entry level yoga practitioners, or those relatively new to the practice. That said, a more experienced practitioner can always benefit from returning to the fundamentals of the practice and will invariably be able to take the pose to a more advanced variation themselves.

 HOURS PER 
WEEK

There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a restorative style ‘flexibility’ class that will be 30-40 minutes in length. These classes can be repeated as many times as you like each week.



START 
DATE

This is an evergreen programme, meaning you can sign up, start, and do the course in your own time and at your own convenience.





PROGRAMME LENGTH

8 Weeks








GET TO YOUR NEXT LEVEL

Our 8 week Yoga for Cyclists (Level 1) programme has been specifically designed by an experienced Yoga instructor, who also,  as a regular cyclist and triathlete knows the key areas you need to  focus on to improve your cycle specific strength and mobility. Suitable for all levels of riders who are looking to train smart and enhance their cycling, particularly those also new to Yoga.

DOES ANY OF THIS SOUND FAMILIAR?

Our 8 week Yoga for Cyclist (Level 1) programme is designed to solve and answer the most common challenges and frustrations that all cyclists deal with on a regular basis:

- I never have the time to stretch after a ride.

- I struggle constantly with tired and tight muscles.

- I have reached a plateau and not able to produce more power on the bike.


- I suffer from lower back pain when on my bike for long periods.

- I lose my breathe after a hard effort or climb and struggle to get my breathe back and recover quickly.
- I've a weak core & can't comfortably hold myself steady on the bike.

- I have poor flexibility and range of motion.

- I don't have enough motivation to complete a training plan.

- I struggle with regular injuries.

- My stress levels are always high and I struggle to relax.



"Yoga teaches you how to listen to your body."

WHAT'S INCLUDED?

COMPREHENSIVE COURSE CONTENT

DETAILED INSTRUCTIONS

WEEKLY EXERCISE VIDEOS AND DETAILED BREAKDOWN

As part of our 8 week Yoga for Cyclists (Level 1) programme, you'll get access to our exclusive online training platform, community hub, and much more:

ACCESS TO A LIBRARY OF YOGA VIDEOS

Weekly yoga flow videos for a vinyasa based ‘strength & movement’ class and a restorative style ‘flexibility’ class to build cycle specific strength and mobility.

weekly TRAINING sessions

Progressive yoga classes to provide you with a weekly structure and focus over the next 8 weeks to help you drive performance improvements.

BENCHMARK TESTS

To track your progress at the beginning and end of the 30 days for each key area.

coaching TIPS

Boost your training with structured training tips and advice on benefits of improved mobility, importance of breathing techniques, overused & underused cycle specific muscles and guidance on how a stronger core can improve your cycling.

HABIT/COMMITTMENT GUIDANCE

To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.

ACCESS TO PRIVATE COMMUNITY

Get support and motivation from our coaches and other cyclists on the programme via our private Facebook group.

REINFORCE YOUR LEARNING

Complete each yoga class as many times as you like each week to help reinforce your learning and to increase the benefits experienced. 

CLIMBING CHALLENGE

We've created an optional elevation climbing challenge to provide you with a goal and keep you motivated.

TRAIN SMART: WEEKLY ELEMENTS

SESSION 1: VINYASA BASED FLOW CLASS

This is a strength based class focusing on:

- Building cycle specific strength & mobility - specifically in the core, hips & shoulders.
- Incorporating thoracic breath work to improve breathing efficiency, activate deeper muscles of the core and help you to maintain a strong body position on the bike.
- Linking breath & movement (flow).
- Encouraging the development of your proprioception (where your body is, in space).
- Will finish with a short (1-2mins) guided relaxation.
 

Each week you will focus on a specific part of the body.

SESSION 2: RESTORATIVE BASED CLASS

This is a flexibility based class. You will:

- Start with mobility to improve your range of motion, move into improving muscle length and finish by increasing flexibility in the body.
- Incorporate restorative breath work to promote rest, recovery and therefore repair.
- Encourage the development of more subtle sensations within the body.
- Finish with a short (2-3mins) guided meditation.


Each week will focus on a specific part of the body.

TOP 12 REASONS WHY CYCLISTS LOVE THIS PROGRAMME

    1. Suitable for all levels of riders looking to improve their cycling strength and mobility.
    2. Gain an improved understanding of your overused and underused cycle specific muscles.
    3. Improve your flexibility and mobility – particularly in hips, lower back and shoulders.
    4. Increase your core strength and stability
    5. Get a better understanding of the importance of recovery and learn techniques and tools to aid rest and to improve performance.
     6. Learn efficient breathing techniques to use both on and off the bike.
    7. Develop an improved body position to increase aerodynamics on the bike.
    8. Improve your basic right/left  leg power imbalances, increasing your strength & power on the bike.
    9. Designed and led by an experienced Yoga instructor, cyclist and triathlete.
    10. Get support from a community of like-minded riders.
    11. Helps you establish a beneficial weekly routine with classes that become hard to skip.
    12. Easy to follow and progress with guaranteed results or your money back!

PRICE

SELF PACED
(RECORDED)

£47


Our self-paced RECORDED option allows you to buy and complete the programme at your own pace. Good for those on a budget or with busy schedules.

By signing up to our programme below you will be agreeing to our Terms and Conditions.

100% MONEY-BACK GUARANTEE

We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.

That means if you think this programme can help you even just a little bit, you can enroll risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.

"Your body can do it, its your mind you need to convince."

NJINGA = PROVEN RESULTS 
RIDER REVIEWS FROM OUR COMMUNITY OF CYCLISTS

We've built Njinga Cycling from the ground up, all for and because of our incredible community who continues to reap the rewards of their dedication to their cycling and wellness.

Whether you're a beginner, intermediate, advanced or elite rider, we've trained and worked with cyclists like you before with outstanding results.

"Yoga means addition. Addition of energy, strength and beauty to body, mind and soul.”
- Amit Ray

YOUR INSTRUCTOR, SAM EDWARDS

Sam is an experienced Triathlon coach and Yoga instructor with over 800 training hours. She has found her yoga practice instrumental in her ability to complete multiple sportives and ironman races over the last few years.

Her range of qualifications include:


- 200hrs Yoga London

- 100hrs Advanced Anatomy Yoga London

- 200hrs Yoga for Sports YSS

- 300hrs Jason Crandell Advanced Teacher Training

- 40 hours Yin & Meditation Sarah Lo

- Triathlon England Level 2 Coach

- FASTER PT & Functional Performance & Running Coach

- Completed multiple endurance races including Ironman Hamburg 2019 and Outlaw (iron distance tri) 2018

"Yoga adds years to your life, and life to your years."

NEW TO NJINGA?

BOOK A 
FREE 15 MIN
COACH CALL

WE'LL HELP YOU FIGURE OUT YOUR NEXT.

FREQUENTLY ASKED QUESTIONS

Our Yoga for Cyclists programme has been designed for entry level yoga practitioners, or those relatively new to the practice. That said, a more experienced practitioner can always benefit from returning to the fundamentals of the practice and will invariably be able to take the pose to a more advanced variation themselves.

To get the most out of this programme, there is no specific equipment needed so no reason why you can’t get started straight away. A couple of optional recommendations of nice to haves include the following (Don’t worry if you don’t have or don’t want to purchase, there are always alternatives we recommend such as water bottles and sweat towels):

- An exercise mat, resistance bands and a yoga block.

It's simple: purchase the programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 8 weeks. 

You can complete the practices at any time in the day – although it is good to know that in the morning the body will feel more stiff so take time through the practise to allow the body to warm up.
Vinyasa flow is a good day time practice and restorative is often nice to do in the evening, especially before bed.

There will be 2 classes per week; a vinyasa based ‘strength & movement’ class and a restorative style ‘flexibility’ class that will each be 30-40 minutes in length. These classes can be repeated as many times as you like each week. If you are going to do the sessions more than once a week we recommend you do alternate between the two to see the most benefit.

Each video will break down the steps for each pose and each pose will be demonstrated for you to see. We advise you watch the videos closely if you are unsure about how to accurately do any specific pose or movement. If you are unsure, stop and watch it again. If you feel any pain or discomfort, please do not continue and instead rest in child's pose until the next pose.

This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for 66 days from the date of purchase. After 66 days your access will be removed. 

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.

GOT A QUESTION?