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Upcoming Events Calendar

Sunday
21
Oct 2018

Junior Autumn Swim SERIES

This is the Autumn swim session for the Junior section, for ages 8-15. West Norwood pool is a temporary arrangement while we try and get our St Joe’s slot back. Your child will be assigned one half hour session ( we will aim to coach siblings at the same time) so we can get a session in for all. Sessions will focus on swim technique. Bring swim hat, goggles, swimming costume and water bottle, plus towel and shower stuff. There is no parking immediately outside the gym, please park elsewhere and plan to walk up. Disable parking and bike racks are just outside the venue.

Monday
22
Oct 2018

Monday Swim - PM SERIES

** Please Note 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 Fins and paddles (ask the coach for recommendations)  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

Monday
22
Oct 2018

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

Tuesday
23
Oct 2018

Velodrome SERIES

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

Wednesday
24
Oct 2018

Strength & Conditioning in the Park SERIES

Never quite find the time to do all of those exercises you know you should be doing? Or not quite sure what you should be doing anyway? Pick up injuries too often? Not into weights but want to get stronger? These body weight based strength and conditioning sessions are for you. They will help build your stability, mobility and strength (as well as getting your day off to a great start with a session in the bag, to the back drop of a beautiful view over London, before many have even got up!) 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 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.Drills that will build your coordination and muscles memory What it is not: A generic bouncing about, max calorie burning session that you can do in your local gym. Or a weights based session. You will (probably!) not be dripping in sweat by the end of this session but you will be working the muscles key to triathlon performance. What you need to bring: Enough clothes that you don't get cold. Some of the work will be on the floor so you might want to bring a mat or something to lie on. There's a hut to leave bags at your own risk.Changing and shower facilities: Nope, sorry, we’re in the park.Bike parking: you can leave bikes locked on the railings (at your own risk), please don’t leave them resting on the hut as we’ll often be using this space. 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. ** Please sign up before the last minute as it really helps in planning the session** 

Wednesday
24
Oct 2018

Spin SERIES

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!)A good midweek brick session 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). Now its winter we are back on a 90 min spin session - perfect for building your endurance base during the off season. The first 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

Thursday
25
Oct 2018

Thursday Swim - AM SERIES

** Please Note 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 Fins and paddles (ask the coach for recommendations)  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

Thursday
25
Oct 2018

Track SERIES

** Please Note New 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 most important things to know about track is it is open to everyone – it is not just for fast runners and there is no minimum pace required. And regular attendance is one of the best ways to both improve technique and get faster. As well as being fun and full of other people to run with. We’ll begin with some technique drills, and then go into intervals of varying intensity, depending on the season. We use the Jack Daniels (famous run coach, not the drink!) VDOT method (as recommended by BTF) to set the pacing in the sessions. Running at different paces lead to different adaptations in your body so this is the most effective way to train. To find out your paces, come to one of the following sessions when we do a 3k time trial to set your pacing zones. You’ll also get a chance (weather dependent) to be filmed running so you can self-evaluate your form. Test results can be downloaded here. Upcoming 3k time trial sessions: 15 Feb, 29 March 2018. Or if you miss that session you can go to https://runsmartproject.com/calculator/  to look up your paces using a recent 5 or 10k race or Park Run time - this should be a RECENT time that reflects your current fitness, not a PB from months ago (take a screen grab of your results so you don’t forget).  But don’t worry if you don’t know your paces, just ask the coach for help. Other info: -       You’ll need to pay the track entrance fee at the main entrance (currently £4.50). Hence the lower session cost. -       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. Kit needed: Your running trainers, some warm clothes for the warm up/cool down, water. Meeting point: We usually meet by the steps by the start line Changing, toilet and shower facilities: Yes, in the main building by the track entrance Bike parking facilities: Yes, use the large gates just to the right of the pedestrian entrance. NB bikes are left at owners’ risk. Please ensure they are securely locked. Venue website: http://enablelc.org/tbat Putting your run training plan together The track sessions will usually involve fast intervals, at your I, R, or T pace, plus some easy running at your E pace. However, especially in the off season you need to balance out your fast intervals with slower work so the majority of your training should be at your ‘easy’ pace. We’d recommend at least 1-2 E pace runs in the week (building up to more specific and race pace efforts as you approach the race season). Think of E pace like the foundations of a building, you can’t build the impressive tall (i.e. fast) bits if you don’t have deep foundations. If you’re not used to them, E pace runs will feel far too slow at first but stick with them, they’ll bring greater aerobic benefits for less stress on your body, leaving you fresher for the rest of your training. 

Friday
26
Oct 2018

Swimming Course - 5 Weeks SERIES

After the success of our new swim course at the end of 2017, we’ll be running our second course starting Friday 12 Jan, taught by amazing coach and 2017 British Champion (30–34) Becky Goodwin. The course will run weekly on Fridays from Friday 1 October for 5 weeks  at JAGS (Red Post Hill, Dulwich, London SE24 9JN) from 8.15-9.15 pm. 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 nights you can't sell your place to someone else because the course will build on what you have learnt in previous weeks).  The course will cost £50 per person. The sessions will focus on the following:- Breathing (eg head position, rotation)- Streamline (eg body position, kicking)- Co-ordination (eg core)- Stroke Development (eg hand entry, catch, pull and push)

Saturday
27
Oct 2018

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**