{"ID":40,"SpaceID":1,"PageID":10,"HasCommentsThread":false,"SeoTags":{"PageID":0,"MetaDescription":{"ID":0,"Name":"description","Value":null},"MetaKeywords":{"ID":0,"Name":"keywords","Value":null},"OgTitle":{"ID":0,"Name":"og:title","Value":null},"OgDescription":{"ID":0,"Name":"og:description","Value":null},"OgType":{"ID":0,"Name":"og:type","Value":null},"OgImage":{"ID":0,"Name":"og:image","Value":null},"CustomTags":[],"AllTags":[]},"Path":"/","Title":"Home Page","Author":{"ID":1,"Name":"Joanne Shovelton"},"Version":1,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"27/06/2019 22:42","VersionDescription":"v1 - Home Page - Joanne Shovelton - 27/06/2019 22:42","HideHeader":true,"IsFullWidth":false,"Blocks":[{"Columns":[{"InstanceID":"1","Width":12,"WidthClasses":"col-md-12","Type":"COMPONENT","Content":null,"ComponentCode":"carousel","ComponentData":{"Elements":[{"ID":11,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/Windrush_Velodrome_02.11.17_030.jpg?d=1511517146735","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"},{"ID":13,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/Club%20of%20the%20Year%20Presentation%20-%20Group.jpeg?d=1542989063710","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"},{"ID":12,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/aquathlon2018.jpeg?d=1529922849002","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"},{"ID":5,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/FrontPage1-WR_Aquathalon17_Adults_024_lr.jpg?d=1508437001961","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"},{"ID":9,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/WhatsApp%20Image%202017-10-14%20at%2013.55.07.jpeg?d=1509464234594","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"},{"ID":8,"ImageURL":"https://myclubhouse.windrushtri.co.uk/Client/Images/Carousel/WhatsApp%20Image%202017-10-14%20at%2014.55.59.jpeg?d=1509464155588","LinkURL":"","Caption":null,"Description":null,"TextColour":"#ffffff"}],"CanManageCarousel":false},"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":true,"IsBackgroundFullWidth":true,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}},{"Columns":[{"InstanceID":"2","Width":12,"WidthClasses":"col-md-12","Type":"COMPONENT","Content":null,"ComponentCode":"important-messages","ComponentData":{"Messages":[]},"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":true,"IsBackgroundFullWidth":true,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}},{"Columns":[{"InstanceID":"3","Width":12,"WidthClasses":"col-md-12","Type":"COMPONENT","Content":null,"ComponentCode":"common-links","ComponentData":{"IsDefaultMode":true,"Links":[{"Caption":"Events Calendar","Description":"View calendar of upcoming events. 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Send us an email.","Icon":"fa fa-phone","LinkURL":"https://myclubhouse.windrushtri.co.uk/Home/ContactUs"},{"Caption":"Document Downloads","Description":"Download useful documents.","Icon":"fa fa-download","LinkURL":"https://myclubhouse.windrushtri.co.uk/Documents/Download"}],"IsAdmin":false},"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":true,"IsBackgroundFullWidth":true,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}},{"Columns":[{"InstanceID":"4","Width":6,"WidthClasses":"col-md-6","Type":"COMPONENT","Content":null,"ComponentCode":"event-list","ComponentData":{"Caption":"Upcoming Events","Icon":"fas fa-calendar-alt","Events":[{"EventID":3712,"SeriesID":3620,"Date":"\/Date(1607025600000)\/","Title":"Running: Fitness and intervals ","Venue":"Tooting Athletics Track","Description":"Our running sessions are great because they help push you to unlock speeds you might not be able to do alone, whilst also learning to run more efficiently which will help with overall running times as well as getting fitter (balancing out all that cake we love to bake!).\nCOVID-19\nPlease familiarise yourself with government guidance, which can be found here.Your coach(es) will be ensuring that everyone at the session maintains good hygiene and that provisions are in place to allow for this. If you do not follow instructions from your coach(es), you may be asked to leave the session.During the session, please ensure that you: a) stay two metres apart from other members, or one metre if this is not possible; b) avoid sharing training equipment with members who are not from your household; and c) consider the risks of increasing your physical training load too fast where it might have an impact on your immune systems that puts your health at risk. Please also follow any other instructions from your coach(es) during the session.Please stay within your 5 person bubble that you will be allocated from the beginning of the session, do NOT move to the other group.If you test positive for Covid-19 in the 14 days following the session, you will be contacted by the NHS test and trace service, and asked to share details of those you have had close, recent contact with. In this event, please inform the club’s Covid-19 officer, Emily Robinson as soon as possible. (chair@windrushtri.co.uk)If you have any questions or concerns before, during, or after the session regarding new procedures, or any feedback, please contact Emily.\nWhen\nThursdays 8-9pmPlease arrive promptly for the session start and you must leave as soon as it ends\nWhat\nThe session will cover technique drills and then go into intervals of varying intensity, depending on the seasonRunning at different paces lead to different adaptations in your body so this is the most effective way to trainWe recommend that this is your fastest run session of the weekThe table at the bottom shows the weekly running focus\nWho\nThe sessions are structured and tailored to cater for all abilities (from beginners to Mo Farah\u0027s!)If you have any requirements please let the coach know prior/upon arrival\nKit\nPlease wear your normal running kit (warm clothes for after)Try not to bring any additional belongings as there are no lockers\nLocation\nTooting Athletics TrackMeet by the metal steps at the start/finish line of trackPlease leave your helmet locked with the bike and make sure you are able to look after your own keyThere are limited toilets for use\nT\u0026Cs\nTo avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closesWe only set this window to be fair and ensure everyone who wants a slot can get one\nIf you can not attend training due to COVID symptoms or exposure to COVID after the automatic refund window closes please let us know (Emily Robinson chair@windrushtri.co.uk) as we will be issuing refunds for this situation.\nCost\nThe cost of this session is split into 2 parts:3 training tokens in advance via this event for the coach£4.70 track hire which you will need to pay upon arrival (by card) to Tooting track receptionIf COVID has had a negative impact on your financial situation and the cost of this session is currently above your means please contact Jake Booth (treasurer@windrushtri.co.uk) as the committee have created a COVID hardship fund to support our members to continue training.\nWeekly focus (monthly rotation):\nTechnique focus Run setWeek 1 PostureV02 max intervalsWeek 2HipsTempo intervalsWeek 3CadenceThreshold intervalsWeek 4StrideFartlek intervals","IsCustomDescription":false,"Type":{"ID":4,"Name":"Run - Coached","ShortName":"Run - Coached","GlyphClass":"fas fa-running","Colour":"rgb(61, 187, 28)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(61, 187, 28)\" title=\"Run - Coached\"\u003e\u003ci class=\"fas fa-running\"\u003e\u003c/i\u003e Run - Coached\u003c/span\u003e"},"DayName":"Thursday","Day":3,"Month":"Dec","Year":2020,"Time":"20:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3712"},{"EventID":3719,"SeriesID":3718,"Date":"\/Date(1607270400000)\/","Title":"Swimming: Technique and Fitness","Venue":"West Norwood Health and Leisure Centre","Description":"Our swim sessions are great because they help push you to unlock speeds you might not be able to do alone whilst also learning to improve / perfect your swimming technique. If you are a beginner or have been out of the pool for a while please email coaching@windrushtri.co.uk to discuss before attending.\nCOVID-19\nPlease familiarise yourself with government guidance, which can be found here.Your coach(es) will be ensuring that everyone at the session maintains good hygiene and that provisions are in place to allow for this. If you do not follow instructions from your coach(es), you may be asked to leave the session.During the session, please ensure that you: a) stay two metres apart from other members, or one metre if this is not possible; b) avoid sharing training equipment with members who are not from your household; and c) consider the risks of increasing your physical training load too fast where it might have an impact on your immune systems that puts your health at risk. Please also follow any other instructions from your coach(es) during the session.Please stay within your 5 person bubble that you will be allocated from the beginning of the session, do NOT move to the other group.If you test positive for Covid-19 in the 14 days following the session, you will be contacted by the NHS test and trace service, and asked to share details of those you have had close, recent contact with. In this event, please inform the club’s Covid-19 officer, Emily Robinson as soon as possible. (chair@windrushtri.co.uk)If you have any questions or concerns before, during, or after the session regarding new procedures, or any feedback, please contact Emily.\nWhen\nSundays 4-5pmPlease arrive promptly for the session start  (swimwear under clothes) and you must leave as soon as it ends\nWhat\nThis is a mixed session with a combination of drills and steady state swimming along with a couple of higher intensity reps to push you to the next levelOur coaches will provide you with feedback and drill recommendations to help get your swimming on track\nWho\nThe sessions are structured and tailored to cater for all abilities (from beginners to speedy fish!)If you have any requirements please let the coach know prior/upon arrival\nKit\nSwimsuitGogglesTowelSwim capWater bottle\nNice to have (you CANNOT borrow anyone else\u0027s kit due to COVID rules):\nSports watch with timerTraining aids:Pull buoy https://www.decathlon.co.uk/50...Hand paddles https://www.amazon.co.uk/TYR-C...Kickboard https://www.decathlon.co.uk/sw...Ankle band https://www.decathlon.co.uk/sw...Training fins https://www.decathlon.co.uk/gr...\nLocation\nWest Norwood Health and Leisure CentreThere are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)No car parking on site\nT\u0026Cs\nTo avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closesWe only set this window to be fair and ensure everyone who wants a slot can get oneIf you can not attend training due to COVID symptoms or exposure to COVID after the automatic refund window closes please let us know (Emily Robinson chair@windrushtri.co.uk) as we will be issuing refunds for this situation.\nCost\n8 training tokens (this has increased due to the limited numbers)If COVID has had a negative impact on your financial situation and the cost of this session is currently above your means please contact Jake Booth (treasurer@windrushtri.co.uk) as the committee have created a COVID hardship fund to support our members to continue training.\n","IsCustomDescription":false,"Type":{"ID":2,"Name":"Swim - Coached","ShortName":"Swim - Coached","GlyphClass":"fa fa-life-bouy","Colour":"rgb(8, 88, 207)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(8, 88, 207)\" title=\"Swim - Coached\"\u003e\u003ci class=\"fa fa-life-bouy\"\u003e\u003c/i\u003e Swim - Coached\u003c/span\u003e"},"DayName":"Sunday","Day":6,"Month":"Dec","Year":2020,"Time":"16:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3719"},{"EventID":3689,"SeriesID":3276,"Date":"\/Date(1607277600000)\/","Title":"Yoga for triathletes! (online via Zoom)","Venue":"Online via Zoom","Description":"A lock-down special Yoga session by our amazing Pilates coach Rachel.\nDuring this challenging time it may be hard to keep on top of your exercises so we have put together a great programme of sessions over the next month to keep you moving, motivated and getting you stronger!\nHow:\nRachel will coach the class through Zoom and will email the invite just before it starts. You can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions.Please read the heath and safety guidelines before participating\nWhat do you need:\nMat or towel to lay/kneel onBlock or pillow Drink (you might get thirsty!)Comfortable gym style clothes (that allow you to freely move in)Phone/tablet/computer with internet connection and browser accessPilates will be held via Zoom so please set up your phone/tablet/computer visible from a spot you can exercise in\nWhere:\nYou will be emailed the class link up to 60mins before the session starts - we ask you NOT to share this link as we have a max capacity on the sessionThis will be sent to the email address that is registered to your Windrush accountMake sure you test your Zoom is working prior to class starting\nWhen:\nClass will run from 1.30pm for 60mins on Saturday\nFAQs:\nSee here for common questions including the refund policyIf you sign up and do not attend the session you may not be allowed to attend future sessionsSession recordingPlease note that sessions may be recorded in case any incidents arise during the session. The recordings will not be shown to anyone save for the purposes of resolving any complaints or litigation (whether commenced or contemplated). If you have any issues with the session being recorded, please inform the coach before the session.\n\n\nAdditional questions or requests please email coaching@windrushtri.co.uk","IsCustomDescription":false,"Type":{"ID":29,"Name":"Yoga","ShortName":"Yoga","GlyphClass":"fas fa-heartbeat","Colour":"rgb(156, 139, 218)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(156, 139, 218)\" title=\"Yoga\"\u003e\u003ci class=\"fas fa-heartbeat\"\u003e\u003c/i\u003e Yoga\u003c/span\u003e"},"DayName":"Sunday","Day":6,"Month":"Dec","Year":2020,"Time":"18:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3689"},{"EventID":3715,"SeriesID":3646,"Date":"\/Date(1607328000000)\/","Title":"Cycling: Intervals and endurance (Velodrome)","Venue":"Herne Hill Velodrome","Description":"Our cycling sessions are great because they help push you to unlock speeds you might not be able to do alone in a traffic free environment at the famous outside Herne Hill Velodrome, which is 450m long tarmacked track with a gentle slope at each end.\nCOVID-19\nPlease familiarise yourself with government guidance, which can be found here.Your coach(es) will be ensuring that everyone at the session maintains good hygiene and that provisions are in place to allow for this. If you do not follow instructions from your coach(es), you may be asked to leave the session.During the session, please ensure that you: a) stay two metres apart from other members, or one metre if this is not possible; b) avoid sharing training equipment with members who are not from your household; and c) consider the risks of increasing your physical training load too fast where it might have an impact on your immune systems that puts your health at risk. Please also follow any other instructions from your coach(es) during the session.Please stay within your 5 person bubble that you will be allocated from the beginning of the session, do NOT move to the other group.If you test positive for Covid-19 in the 14 days following the session, you will be contacted by the NHS test and trace service, and asked to share details of those you have had close, recent contact with. In this event, please inform the club’s Covid-19 officer, Emily Robinson as soon as possible. (chair@windrushtri.co.uk)If you have any questions or concerns before, during, or after the session regarding new procedures, or any feedback, please contact Emily.\nWhen\nMondays 8-9amPlease arrive promptly for the session start and you must leave as soon as it ends\nWhat\nThe session will cover technique/skills drills and then go into intervals of varying intensity, depending on the seasonYou will be grouped with others of similar ability\nWho\nThe sessions are structured and tailored to cater for all abilities (from beginners to Chris Frome’s!)If you have any requirements please let the coach know prior/upon arrival\nKit\nPlease wear your normal cycling kit (warm clothes for before/after)Try not to bring any additional belongings as there are no lockersBring fluids and snacks to keep hydrated/fuelledBring your own ROAD bike with working brakes, appropriate shoes, GLOVES and a helmet (if you do not have any of these you may be refused)\nLocation\nHerne Hill VelodromeMeet by the seating steps at the start/finish line of track (do not enter the track unless instructed)There are NO toilets \nT\u0026Cs\nTo avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closesWe only set this window to be fair and ensure everyone who wants a slot can get oneIf you can not attend training due to COVID symptoms or exposure to COVID after the automatic refund window closes please let us know (Emily Robinson chair@windrushtri.co.uk) as we will be issuing refunds for this situation.\nCost\n8 training tokens (this has increased due to the limited numbers)If COVID has had a negative impact on your financial situation and the cost of this session is currently above your means please contact Jake Booth (treasurer@windrushtri.co.uk) as the committee have created a COVID hardship fund to support our members to continue training.","IsCustomDescription":false,"Type":{"ID":8,"Name":"Cycling - Coached ","ShortName":"Cycling - Coached ","GlyphClass":"fa fa-bicycle","Colour":"rgb(217, 61, 9)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(217, 61, 9)\" title=\"Cycling - Coached \"\u003e\u003ci class=\"fa fa-bicycle\"\u003e\u003c/i\u003e Cycling - Coached \u003c/span\u003e"},"DayName":"Monday","Day":7,"Month":"Dec","Year":2020,"Time":"08:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3715"},{"EventID":3661,"SeriesID":3234,"Date":"\/Date(1607373000000)\/","Title":"Pilates (online via Zoom)","Venue":"Online via Zoom","Description":"Our regular Monday night pilates but at home, to keep up your mobility and strength primarily for triathlons but also for general body fitness!\nDuring this challenging time it may be hard to keep on top of your exercises so we have put together a great programme of sessions over the next month to keep you moving, motivated and getting you stronger!\nHow:\nRachel will coach the class through Zoom and will email the invite just before it starts. You can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions.Please read the heath and safety guidelines before participating\nWhat do you need:\nMat or towel to lay/kneel onBand (can be made from an old swim hat or a pair of long socks/tights tied together) Block or pillow 1KG weights (can be a couple of tins e.g. baked beans!)Drink (you might get thirsty!)Comfortable gym style clothes (that allow you to freely move in)Phone/tablet/computer with internet connection and browser accessPilates will be held via Zoom so please set up your phone/tablet/computer visible from a spot you can exercise in\nWhere:\nYou will be emailed the class link up to 60mins before the session starts - we ask you NOT to share this link as we have a max capacity on the sessionThis will be sent to the email address that is registered to your Windrush accountMake sure you test your Zoom is working prior to class starting\nWhen:\nClass will run from 8.30pm for 45mins on Mondays\nCost:\n3 tokens and our normal refund policy appliesIf you sign up and do not attend the session you may not be allowed to attend future sessions\nFAQs:\nSee here for common questions including the refund policySession recordingPlease note that sessions may be recorded in case any incidents arise during the session. The recordings will not be shown to anyone save for the purposes of resolving any complaints or litigation (whether commenced or contemplated). If you have any issues with the session being recorded, please inform the coach before the session.\n\n\nAdditional questions or requests please email coaching@windrushtri.co.uk","IsCustomDescription":false,"Type":{"ID":9,"Name":"Pilates","ShortName":"Pilates","GlyphClass":"fa fa-heartbeat","Colour":"rgb(156, 139, 218)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(156, 139, 218)\" title=\"Pilates\"\u003e\u003ci class=\"fa fa-heartbeat\"\u003e\u003c/i\u003e Pilates\u003c/span\u003e"},"DayName":"Monday","Day":7,"Month":"Dec","Year":2020,"Time":"20:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3661"},{"EventID":3669,"SeriesID":3262,"Date":"\/Date(1607455800000)\/","Title":"Bike workout (online)","Venue":"Online via Zoom ","Description":"A new bike session (like our Wednesday night spin) but at home, to build and keep up your strength and bike fitness coached via Zoom.\nDuring this lock down it can be easier to train together so we have put together a great programme of sessions over the next month to keep you moving, motivated and getting you stronger!\nHow:\nAlex will coach the class through Zoom and will email the invite before it startsYou can choose to share your video/audio connection via Zoom and there will also be a comments chat if you need to ask questionsPLEASE MUTE YOUR AUDIO before pedalling and unmute it when you need to ask a questionPlease read the heath and safety guidelines before participating\nWhat do you need:\nTurbo (this can be any type of turbo or static bike if you have one!)Towel (you might get sweaty)Comfortable cycling clothes and shoesDrink (you might get thirsty!)Optional: heart rate, power meter (smart turbo), cadence + speedoPhone/tablet/computer with internet connection and browser accessThe session will be held via Zoom so please set up your phone/tablet/computer visible from a spot you can exercise in (bluetooth headphones are recommended so you can hear the coach over the noise of your turbo)\nWhere:\nYou will be emailed the online link up to 60mins before the session starts - we ask you NOT to share this content as we have a max capacity on the sessionThis will be sent to the email address that is registered to your Windrush accountMake sure you test your setup is working prior to class starting (at least 30mins)\nWhen:\nClass will run from 7.30pm for 60mins on Tuesdays\nCost:\n3 tokens and our normal refund policy appliesIf you sign up and do not attend the session you may not be allowed to attend future sessions\nFAQs:\nSee here for common questions including the refund policy\nQuestions please email coaching@windrushtri.co.uk","IsCustomDescription":false,"Type":{"ID":3,"Name":"Indoor Spin - Coached","ShortName":"Indoor Spin - Coached","GlyphClass":"fa fa-bicycle","Colour":"rgb(217, 61, 9)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(217, 61, 9)\" title=\"Indoor Spin - Coached\"\u003e\u003ci class=\"fa fa-bicycle\"\u003e\u003c/i\u003e Indoor Spin - Coached\u003c/span\u003e"},"DayName":"Tuesday","Day":8,"Month":"Dec","Year":2020,"Time":"19:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3669"},{"EventID":3676,"SeriesID":3240,"Date":"\/Date(1607499000000)\/","Title":"Strength workout (online via Zoom)","Venue":"Online via Zoom","Description":"Strength workout session (like our Friday morning\u0027s S\u0026C) but at home, to build and keep up your strength and fitness for triathlon (including swim!).\nDuring this lock down it can be easier to train together so we have put together a great programme of sessions over the next month to keep you moving, motivated and getting you stronger!\nHow:\nAudrey will coach the class through Zoom and will email the invite just before it startsYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questionsPLEASE MUTE YOUR AUDIO before starting and unmute it when you need to ask a question\nWhat do you need:\nMat or towel to lay/kneel onBand (can be made from an old swim hat or a pair of long socks/tights)Weights (can be a couple of tins e.g. baked beans or a bag of books)Drink (you might get thirsty!)Comfortable gym style clothes (that allow you to freely move in)Phone/tablet/computer with internet connection and browser accessThe session will be held via Zoom so please set up your phone/tablet/computer visible from a spot you can exercise in\nWhere:\nYou will be emailed the class link up to 60mins before the session starts - we ask you NOT to share this link as we have a max capacity on the sessionThis will be sent to the email address that is registered to your Windrush accountMake sure you test your Zoom is working prior to class starting\nWhen:\nClass will run from 7.30am for 45mins on Wednesdays \n\nCost:\n3 tokens and our normal refund policy appliesIf you sign up and do not attend the session you may not be allowed to attend future sessions\nFAQs:\nSee here for common questions including the refund policySession recordingPlease note that sessions may be recorded in case any incidents arise during the session. The recordings will not be shown to anyone save for the purposes of resolving any complaints or litigation (whether commenced or contemplated). If you have any issues with the session being recorded, please inform the coach before the session.\nAdditional questions or requests please email coaching@windrushtri.co.uk","IsCustomDescription":false,"Type":{"ID":21,"Name":"Strength \u0026 Conditioning","ShortName":"Strength \u0026 Conditioning","GlyphClass":"fa fa-legal","Colour":"rgb(212, 126, 14)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(212, 126, 14)\" title=\"Strength \u0026 Conditioning\"\u003e\u003ci class=\"fa fa-legal\"\u003e\u003c/i\u003e Strength \u0026 Conditioning\u003c/span\u003e"},"DayName":"Wednesday","Day":9,"Month":"Dec","Year":2020,"Time":"07:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3676"},{"EventID":3728,"SeriesID":3692,"Date":"\/Date(1608838200000)\/","Title":"Running - Virtual Track","Venue":"Safe place to run in (your choice) ","Description":"Sign up to our virtual running session (like our track running sessions but at a running location of your choice!) to help keep you motivated, fitter, faster and helping to limit injuries!\nWhilst we are unable to train together during this lock down we are running a track session to help us recreate the benefits of a track session - but safely under social distancing guidelines. \nTrack style sessions are great because they help push you to unlock speeds you might not be able to do alone, whilst also learning to run more efficiently which will help with overall running times over long distances (5k +) as well as getting fitter (balancing out all that cake we are baking!).\nThe advantage of these virtual track sessions is that the coach will always be there to guide and push you!\n\nThe session focus:\nTechnique focus:  Run set:Week 1: 4th Nov        PostureHill repsWeek 2: 12th NovHipsIntervalsWeek 3: 19th NovCadenceHill reps  Week 4: 26th NovStrideIntervals\nHow:\nAudrey will lead the class through Zoom and will email the invite before it starts along with drills for you to look at that for the technique focusYou won\u0027t need to share your video/audio but there will be a comments chat if you need to ask questionsYou will need to warm up prior to the session (we recommend an easy slow run of 10 minutes with several lifts) You are also recommended to cool down and stretch post session\nWhat do you need:\nComfortable gym style clothes to run inSuitable running shoesA safe appropriate location to run in (please be considerate of the public and refer to the session plan for the type of location you will require) Phone with internet connection and browser access with headphones A secure way of running with your phone (https://www.theartofdoingstuff.com/the-most-comfortable-iphone-armband-ever-easy-diy/)\nWhere:\nYou will be emailed the class link up to 60mins before the session starts - we ask you NOT to share this link as we have a max capacity on the sessionThis will be sent to the email address that is registered to your Windrush accountMake sure you test your Zoom is working prior to class starting and that you ave signal in your chosen location\nWhen:\nClass will run from 19:30pm for 30mins on ThursdaysIf you are late you may not be able to take part\nCost:\n3 tokens and our normal refund policy appliesIf you sign up and do not attend the session you may not be allowed to attend future sessions\n\nBuddy system:\nIf you want to train with someone sign up on the spreadsheet here to link up with a training buddy to do the session withWe recommend you train with some one with a similar speedPlease choose an appropriate and safe location for you both (e.g. tooting common main path or college hill)Please follow Government guidance and adhere to social distancing\nFAQs:\nSee here for common questions including the refund policy\nConditions:\nBy taking part in to this class you understand the risks of high intensity training and taking part is at your own riskYou are required to declare any known medical conditions or injuries that could be made worse by exercise to Audrey prior to the session.This is not a coached session as Audrey will not be able to see you or assess your running during the virtual session. You must report any problems you may experience during the session to Audrey as soon as possible. If you are in any doubt, stop and inform Audrey immediately.If you leave the session early you will need to let the Audrey know.Please assess your running or running environment prior to running (e.g. potholes and other potential hazards) and follow government guidelines on social distancing and exercising outside.Session recordingPlease note that sessions may be recorded in case any incidents arise during the session. The recordings will not be shown to anyone save for the purposes of resolving any complaints or litigation (whether commenced or contemplated). If you have any issues with the session being recorded, please inform the coach before the session.\nAdditional questions or requests please email coaching@windrushtri.co.uk","IsCustomDescription":false,"Type":{"ID":5,"Name":"Run","ShortName":"Run","GlyphClass":"fas fa-running","Colour":"rgb(61, 187, 28)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(61, 187, 28)\" title=\"Run\"\u003e\u003ci class=\"fas fa-running\"\u003e\u003c/i\u003e Run\u003c/span\u003e"},"DayName":"Thursday","Day":24,"Month":"Dec","Year":2020,"Time":"19:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3728"}]},"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}},{"InstanceID":"5","Width":6,"WidthClasses":"col-md-6","Type":"COMPONENT","Content":null,"ComponentCode":"announcements","ComponentData":{"Announcements":[],"IsAdmin":false},"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":true,"IsBackgroundFullWidth":true,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"PageURL":"https://myclubhouse.windrushtri.co.uk/Cms/Spaces/DEFAULT/?version=1","AllVersions":[{"ID":40,"Name":"v1 - Home Page - Joanne Shovelton - 27/06/2019 22:42"}],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}