{"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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(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\n\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 sessions\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":27,"Month":"Sep","Year":2020,"Time":"18:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3613"},{"EventID":3570,"SeriesID":3234,"Date":"\/Date(1601321400000)\/","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 policy\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":28,"Month":"Sep","Year":2020,"Time":"20:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3570"},{"EventID":3579,"SeriesID":3262,"Date":"\/Date(1601404200000)\/","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":29,"Month":"Sep","Year":2020,"Time":"19:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3579"},{"EventID":3588,"SeriesID":3240,"Date":"\/Date(1601447400000)\/","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 policy\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":30,"Month":"Sep","Year":2020,"Time":"07:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3588"},{"EventID":3624,"SeriesID":3620,"Date":"\/Date(1601578800000)\/","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\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 reception\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":1,"Month":"Oct","Year":2020,"Time":"20:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3624"},{"EventID":3514,"SeriesID":3303,"Date":"\/Date(1602092700000)\/","Title":"Windrush Zwift Race League - Race 6","Venue":null,"Description":"\n This will be a race for all abilities. We will be \u0027weight doping\u0027* for the race so that everyone has the same power to weight ratio and therefore everyone has a chance of winning. It will be a level playing field regardless of power output and the race will be determined by effort, desire and tactics. We will also send a zoom link out if anyone wants to see live racing from the living room, participant and/or spectators. Welcome to the new Park Run!\nHow to join:\nJoin the race: Details for each race will be posted in the week beforeRace start 19:05, warm up from 18:45Register for Cat DHead to the game and adjust your weight accordingly so that you have a power to weight ratio of 2.5w/kg (see below for instructions)Please ensure you have either Windrush Tri or WRT for short after your name.\nJoin to the race start when the event opens (usually about 10min before the start).Log on to Zoom to stream your pain face and be motivated by others (zoom details to be sent beforehand)Get ready to race!!!\nWeight Doping*\nFor this race we will be following some ‘weight-doping’ rules so that the race between Windrusher\u0027s is equal, regardless of how high your threshold power is. By doing so, it means at whatever anyones threshold power is, we will all travel at the same speed in the Zwift world for the same respective effort. This creates equal opportunity for anyone to take the win, it\u0027s all bout effort, determination and perhaps some tactics.\nIn order for this to work we want to ensure that everyone has the same power to weight ratio. We can easily do this be adjusting our weight setting in Zwift (you can put them back post race). You can do this through the Zwift gaming app under ‘profile’ by hitting the menu button from the main ride screen and heading to the edit icon (see image attached).\nWe will be aiming for a power to weight ratio of 2.5w/kg. All you will need to do is look at what value you FTP is set at and divide it by 2.5. This will give you your new weight to input. For some it might be lighter and for others it may be heavier. Examples below;\nYour Functional Threshold Power (FTP) / 2.5 = Your new weight\nFTP (W)Weight (kg)W/kg3001202.52501002.5200802.5150602.5\n*You maybe DQ via Zwift power but we will take Zwift results - its all for fun right! You do not have to weight dope - but you will be penalised if you are over 2.5w/kg.\nHappy racing!!","IsCustomDescription":false,"Type":{"ID":26,"Name":"Cycling - Uncoached","ShortName":"Cycling - Uncoached","GlyphClass":"fal fa-bicycle","Colour":"rgb(217, 61, 9)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(217, 61, 9)\" title=\"Cycling - Uncoached\"\u003e\u003ci class=\"fal fa-bicycle\"\u003e\u003c/i\u003e Cycling - Uncoached\u003c/span\u003e"},"DayName":"Wednesday","Day":7,"Month":"Oct","Year":2020,"Time":"18:45","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3514"},{"EventID":3631,"SeriesID":null,"Date":"\/Date(1604257200000)\/","Title":"Windrush AGM 2020","Venue":"Zoom","Description":"This will be your opportunity to hear from the Committee in terms of what we’ve been doing over the past year and it will also be the occasion where we vote in the new Committee and any proposed changes to the constitution.More details to follow","IsCustomDescription":false,"Type":{"ID":7,"Name":"Social","ShortName":"Social","GlyphClass":"fa fa-glass","Colour":"rgb(254, 207, 0)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(254, 207, 0)\" title=\"Social\"\u003e\u003ci class=\"fa fa-glass\"\u003e\u003c/i\u003e Social\u003c/span\u003e"},"DayName":"Sunday","Day":1,"Month":"Nov","Year":2020,"Time":"19:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3631"}]},"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}