Strength & Conditioning SERIES

** Please Note New Cancellation Policy**To avoid being charged for this session, if you can no longer attend, you must withdraw by 4pm on the day of the event. If you withdraw before that time, your training tokens will be automatically refunded to your token wallet. Never quite find the time to do all of those exercises you know you should be doing? Feel like you have great technique but are still quite weak? Pick up injuries too often? Then the S&C sessions are for you! It will be a great way to start your Fridays!  The session is for all abilities and is aimed at helping you to strengthen the muscles used in triathlon and helping you to avoid the injuries common to triathletes. A typical session will include: Warm-up and Mobility work - learn the types of exercises you should be doing before training and racing. Strength work - learn a range of free weight and body weight exercises which are designed to build strength in muscle groups critical to good triathlon performance. Core and stabilising exercises - a must for all good triathletes!Generic Prehab/ Rehab and stretching exercises - Whilst we can't go into the specifics of people's individual injuries, you can learn the most common exercises that physios suggest in order to minimise your chances of picking up common injuries and how to nurse your ITB or plantar fascia (etc) back to health.  What the session is not! - A generic HIIT session that you can do in your local gym. You will (probably!) not be dripping in sweat by the end of this session but your muscles will definitely feel like they have had a thorough workout!  Show your 2018 membership card at reception to get let through.  Other info:  Cancellation policy: To avoid being charged for a session you do not want to attend you must withdraw by 9pm the day before the event (for a morning session). If you withdraw before that time, your training tokens will be automatically refunded to your token wallet.

parkrun mob match: Race 3 of 3 SERIES

This is the FINAL run of the parkrun mobmatch series where Windrush take on the likes of CPT, Chasers, Tritons, Ful-on, Optima, Kingfisher and many more! A mobmatch is a super-simple and fun league where the winning club is the one who fields the most runners, not the fastest... Results at the end with a trinket for fastest team overall (4 to score) and the main trophy for whoever fields the most runners over the 3 events.  Runners must be wearing club colours and have their club as their parkrun club so that the results are easy to sort. Windrush Juniors most welcome to participate and help push our team size up.

Brockwell parkrun SERIES

Parkrun is a national scheme setting up timed 5km runs every Saturday at 9am at parks around the country. Parkrun completely free and if you want a recorded time all you have to do is signup online before hand at the link below. www.parkrun.org.uk/Brockwell/ Starts 9am Prompt from outside the Lido. Just turn-up and run two laps of the park. Register on the site, printout a barcode and hand it in at the end if you want official timing. **Please note this event is not organised and is not coached by the club - but it is a great local event we actively encourage members to take part in**

Saturday Swim SERIES

The Windrush lane is available from 9.45am which means you can swim in the Lido straight after Brockwell Park's Parkrun. After our swimming session we book (for the RSVPs) a big table in the outdoor area of Prince Regent pub from 10:45am so join us for coffee and a cake (plus brunch if you are hungry). We take it in turns to bake a cake so are always looking out for new and crafty bakers to feed us hungry swimmers. If you're game here is our cake baking schedule (https://goo.gl/Pm85a1), pick an empty date, pop your name on the spreadsheet and make Mary Berry proud. Please do remember to pay for your food and drinks! Our uncoached swimming session is a great opportunity to get in those distance swims, or just get used to the water without the pressure of a structured session. Please use our allocated lane observing pool etiquette which you can find here. Please do wear your yellow Windrush swimming hat too so it’s clear who’s a club member. These can be bought poolside from Simon the Swim captain for £5 or from our kit shop here.

Post Swim Social - Venue Change - The Prince Regent SERIES

We trialing out The Prince Regent for this week's post swim social.After our swimming session we book (for those signed up via MyClubhouse) a big table in the outdoor area of The Lido Café at 11am so join us for coffee and a cake (plus brunch if you are hungry). We take it in turns to bake a cake so are always looking out for new and crafty bakers to feed us hungry swimmers. If you're game here is our cake baking schedule (https://goo.gl/Pm85a1), pick an empty date, pop your name on the spreadsheet and make Mary Berry proud. Please do remember to pay for your food and drinks! Our uncoached swimming session is a great opportunity to get in those distance swims, or just get used to the water without the pressure of a structured session. Please use our allocated lane observing pool etiquette which you can find here. Please do wear your yellow Windrush swimming hat too so it’s clear who’s a club member. These can be bought poolside from Simon the Swim captain for £5.

Junior - Sunday Swim Block SERIES

Pilates SERIES

** Please Note Cancellation Policy**: To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you cancel before that time your training tokens will be refunded to your account. Pilates is a strength and conditioning approach that helps to improve core strength, flexibility and can help prevent injuries as well as improving performance. Neglecting flexibility and core strength can contribute to overuse injuries due to muscle imbalances and poor biomechanics and so the classes are designed to target areas that are notoriously weak or inflexible but very important for runners, cyclists and swimmers. Sessions are suitable for those of all abilities and flexibility. Please wear comfortable and loose fitting gym clothes (the room can get cold so you might want something warm). Other Info: Cancellation policy: To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you cancel before that time your training tokens will be refunded to your account.The session is in Studio 2, at the back of the main gym. Show your Windrush membership card at the Lido reception to get let through. Changing and shower facilities: Just before you enter the main gymBike parking facilities: Outside the Lido entrance (NB bikes are left at owners’ risk. Please ensure they are securely locked) Venue website: http://www.fusion-lifestyle.com/centres/brockwell-lido

Monday Swim SERIES

** Please Note New Cancellation Policy**To avoid being charged for this session, if you can no longer attend, you must withdraw by 4pm on the day of the event. If you withdraw before that time, your training tokens will be automatically refunded to your token wallet. Why attend:  Great opportunity for individual pointers from swimming coaches to improve your techniqueEndurance sets increasing with the season to improve base stamina and make sure your swim leg is strongMotivation from swimming with others for speed setsTwo lanes, to cater for a full range of swimming speeds and abilities (minimum 200m freestyle to attend).  What to bring: SwimwearCap and goggles (Windrush swim caps can be purchased here)Watch (doesn't need to be a GPS one, even a £10 Casio works a treat) Fluids  Other info: Cancellation policy: To avoid being charged for a session you do not want to attend you must withdraw by 9pm the evening before (for a morning session). If you withdraw before that time, your training tokens will be automatically refunded to your token wallet.Meeting point: By the far lane as you enter the pool (please get changed and leave kit in lockers first)Changing and shower facilities: Yes, poolsideLockers: Yes, poolside, accept new pound coins Bike parking facilities: There are some bike racks at the side of the leisure centre, although these tend to be quite full at peak times (NB bikes are left at owners’ risk. Please ensure they are securely locked)Venue website: https://www.better.org.uk/leisure-centre/london/lambeth/claphamleisurecentre

Velodrome SERIES

During the summer our session is a 60 min fortnightly session. There is also a weekly road bike public session from 6:10pm - 8pm (this is not a Windrush session and you will need to pay seperately. If you haven't paid for the public session then please do not use the track until our session starts at 8pm)** Please Note New Cancellation Policy**To avoid being charged for this session, if you can no longer attend, you must withdraw by 4pm on the day of the event. If you withdraw before that time, your training tokens will be automatically refunded to your token wallet. Herne Hill Velodrome is an iconic outdoor 450 metre cycle track and 1948 Olympic cycling venue so a great place to cycle. If you are new to the track the coach will do a Velodrome Introduction at the beginning of the session so when you are ready you will feel confident to join the group and ride together. Why attend: Great for building bike fitness, strength and handlingMultiple levels of speed and ability - so there is always a group to join similar to youTraffic freeConfidence building for helping to ride in a group What to bring: FluidsSnacks (cake to share is always great!)Tight fitting cycling clothes recommendedBring warm layers to put on (as it is outside)Cycling shoes (trainers or clips) and your helmetGeared road bike with working brakesPlease remove all lights, pumps, water bottles, etc. before cycling on the track Other info:  Cancellation policy: To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you withdraw before that time, your training tokens will be automatically refunded to your token wallet.Meeting point: Before the session starts meet on the steps outside the main building. Once we have access to the track then meet in the middle of the track at the start of the session. Please take care on entering the track, check there are no bikes coming before crossing the track.  Bike parking facilities: Not needed, you'll be on it!Venue website: https://www.hernehillvelodrome.com

Spin SERIES

** Please Note New Cancellation Policy**To avoid being charged for this session, if you can no longer attend, you must withdraw by 4pm on the day of the event. If you withdraw before that time, your training tokens will be automatically refunded to your token wallet. Why attend: Suitable for all levels of cycling abilityGreat for building bike fitnessQuick and effective way to train (no red lights or traffic to get in the way!) What to bring: TowelFluidsCycling shorts (recommended but not essential)SPD MTB shoes (if you have them otherwise trainers are fine) Indoor cycling is great for those who are new to cycling (it’s absolutely suitable for all levels of fitness and you don’t need to worry about keeping up with anyone) through to those who are looking to challenge themselves to the max (there’s no traffic or red lights to interrupt you and the structured intervals are highly effective for building fitness). The second session of each month will begin with a Functional Threshold Power (FTP) test – this is a short test done on the bike which will estimate your FTP (the highest power output you can hold for 60 minutes). This is used to calculate the training zones (set as a % of FTP) which we use in the class. Don’t worry if you haven’t done a test, the bike can also estimate your FTP based on a few quick questions at the beginning. Training by power is the most effective way to build cycling fitness and to raise your FTP, meaning you will be able to go harder for longer. It also means the class is totally suitable for all abilities as the zones are calculated as a percentage of your own fitness. Other info: Cancellation policy: To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you withdraw before that time, your training tokens will be automatically refunded to your token wallet.Meeting point: The spin studio is through the door at the back of the main gym. It’s the first on the left. Changing and shower facilities: Just before you enter the main gymBike parking facilities: Outside the Lido entrance (NB bikes are left at owners’ risk. Please ensure they are securely locked)Venue website: http://www.fusion-lifestyle.com/centres/brockwell-lido