Junior Velodrome SERIES

Bring Bike Helmet.  £5 payable on the door to Jon Horsman. This session is shared with Crystal Palace so please represent Windrush well!

Public UNCOACHED cycling at the Velodrome by Crystal Place Tri Club SERIES

Herne Hill Velodrome is an iconic outdoor 450 metre cycle track and the 1948 Olympic cycling venue so is a unique and great local place to cycle. What: Run by Crystal Place Tri ClubUncoached session (ride your own pace/session)Traffic freeGreat for building bike fitness, strength and handling (and getting use to your TT bike/setup)Perfect for (multiple) brick sessions How: You can turn up anytime between 18:15-20:00 to use the trackTight fitting cycling clothes are recommendedBring warm layers to put on (as it is outside)Cycling shoes (trainers or clips) and your helmetGeared road/TT bike with working brakesPlease remove all lights, pumps, water bottles, etc. before cycling on the trackIf you fancy doing a brick session you are welcome to run around the safety zone but stay well clear of the track Who: Sessions are suitable for cyclists of all abilities who have ridden on the track before and know the rules/etiquetteRemember there will be lots of other users on the track doing their own sessionOther riders may choose to draft off you - please be aware of this Where  Herne Hill Velodrome track viewing steps, 104 Burbage Road, Herne Hill, London, SE24 9HEPay Crystal Place Tri Club (normally located by the club house) before entering Please take care on entering the track, check there are no bikes coming before crossing the track

Transition Training SERIES

The fourth discipline of triathlon is transition so come and hone your skills with these monthly sessions. Learn: Tips and tricks Have time to practice T1 (swim to cycle) and T2 (cycle to run) practice Get faster and more efficient What to bring: Gear you will have on race day Bike shoes - cycling and running Helmet Race belt

Long Run UNCOACHED SERIES

Getting those long slow steady training runs in can be hard to do alone so why not join the member led run to make it easier and more fun! What: One of the group can/will suggest a local route of a certain distance (feel free to suggest and lead!) How: Safety note: Please be aware whilst running of the roads, cars, cyclists and be respectful of others etcIt will also be the evening and potentially dark so be aware underfoot so bring head torches/high vis kit if possibleKit can be left at the velodrome at your own riskDistances will vary depending on route but be between 5-10km at an easy pace (if you run there and home you can easily increase the distance if needed)Remember it is member led so there won't be a COACH Who All abilities are welcome The group will run together at a social pace to the steadiest runner's speedIf you are new/looking to join the club - we recommend you to join one of the coach led sessions (rather than this member led one) as there will always be a coach there to welcome you! Where Meet at the Herne Hill Velodrome track viewing steps, 104 Burbage Road, Herne Hill, London, SE24 9HEThere are bike parking facilities outside the Velodrome building (Bikes are left at owners’ risk so please ensure they are securely locked)

Junior Fast Swim SERIES

Lido Swim Squad SERIES

Looking to get faster and stronger with others who are of a similar speed in your lane (whether you are fast or slow!)? Then this is the perfect session – it is focused on pace, speed and endurance designed to work with others in your lane to push you to get speedier!  Why attend:  Motivation from swimming with others of a similar speedEndurance and speed sets to improve base stamina to make sure your swim leg is strong and fast THREE lanes, divided into swimming speedYou must be able to swim a minimum of 4 lengths (100m) without needing to rest (we recommend our technique sessions if you find this a struggle) What to bring: Please wear appropriate Swimwear Swim hat and goggles are required (Windrush swim caps can be purchased here)Watch with stopwatch is HIGHLY recommended Fins, pullbuoy and paddles are HIGHLY recommended (all sessions will use them and there is no kit at the pool to borrow) Where to meet: Meet by the lanes on the left of the pool as you enter the courtyard. Brockwell Lido, Dulwich Rd, London, SE24 0PAThere are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked) Cancellation policy:  To avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closes. We only set this window to be fair to your other triathletes and ensure everyone who wants a slot can get one. You must withdraw before 9pm the evening before the event is run.

Junior lido swim SERIES

Practice swimming in the open water of the lido. Please bring swimsuit, cap, goggles, water bottle. Windrush have wetsuits to loan out for the summer season - you will be able to get one at the first session you attend and will be yours till the Brighton race. Emily and Roy will be coaching and will see you on pool side. Show your Windrush member card to get in to the pool. 

Cycling with Spin Bikes SERIES

Indoor cycling on static spin bikes is great for everyone, from those who are new to cycling through to those who are looking to challenge themselves to the max! What: Suitable for all levels of cycling abilityGreat for building bike fitnessAbility to train by power (the efforts are calculated as a percentage of your own current fitness)Quick and effective way to train (no red lights or traffic to get in the way!)A good midweek brick session (summer only - daylight permitting)FTP tests will be done every 6 weeks (these are only 5 minutes long and enables the bike to be setup correctly for you)Summer sessions will contain a brick session (when light enough) to get you use to running off the bike How: Bring towel and fluidsCycling clothes including shorts are recommended for comfortSPD MTB shoes or trainersThe session is in Studio 1, at the back of the main gym - show your Windrush membership card at the Lido reception to get let throughThere are changing and shower facilities with lockersBring your running trainers for the optional brick Who All abilities are welcome  Where Meet in Studio 1 at Brockwell Lido Gym , Dulwich Road, London, SE24 0PAThere are bike parking facilities outside the Lido entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Venue website:http://www.fusion-lifestyle.com/centres/brockwell-lido Cancellation policy:  To avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closes. We only set this window to be fair to your other triathletes and ensure everyone who wants a slot can get one. You must withdraw before 9pm the evening before the event is run.

Dulwich Runners Midsummers Relays

Run Course SERIES

We are running another edition of our ever-popular run course. The 6 week course will run weekly at 7.30pm on Wednesday evenings mornings from May 15th at Crystal Palace National Sports Centre RunningTrack. The course, run by Audrey, will be based on run technique with lots of drills and some mobility and S&C. It is less about getting lots of miles in, and more about learning the fundamentals of good running technique and trying to begin to undo some of the results of modern life (poor posture, inactive glutes etc) that hold us back from being able to run as our bodies were designed to. We’ll begin indoors for the theory but move outside for drills and running so you will need to dress warmly!! There will also be some evenings where the Crystal Palace Hills will be used for training. The course cost includes a 5 week run plan with 2 run sessions for you to do each week, in addition to the course, plus some simple strength and conditioning exercises (no kit needed) to do yourself each week (it’s up to you whether you do them but you’ll get more out of the course if you do!). The course will cost £36 per person, plus track entry which you’ll need to pay each week (£4.45). You will need to pay in advance for the full course and places are not transferable (i.e. if you can't attend one of the sessions you can't sell your place to someone else because the course will build on what you have learnt in previous weeks. But obviously you won’t have to pay track entry that week). Booking info: This course will only go ahead if enough people (12) sign up. Once we reach the minimum we'll confirm your place on the course and you’ll be able to pay for it through MyClubhouse. So please keep an eye on your emails otherwise your place will be given to someone else. Deadline to sign up: 21st May Deadline for payment: 21st May You can read some of the feedback from past courses: "I think it was suitable for all abilities and I don't think that any of the drills or talks would have had anyone feeling either over qualified or underqualified to participate. I was initially concerned that I was coming to a beginners run class but actually everything was relevant for all abilities." "The course has made me see the fun in running." "I’ve got several PBs in different distances since attending the course." "The course has helped me greatly in building my confidence when running. I’ve never considered myself a runner and have always struggled with form, which made running feel like a huge effort, but the course has helped me find out what I need to focus on. I’ve slightly increased my race speed, but more importantly I can get through the run in a race much more easily now and I’m more confident pushing myself further."