{"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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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 beforeHead 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 (email to be sent the evening before)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. Example\u0027s 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! 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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:\n2 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":8,"Month":"Jul","Year":2020,"Time":"07:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3401"},{"EventID":3433,"SeriesID":3430,"Date":"\/Date(1594318500000)\/","Title":"Running: Fitness and intervals SESSION 1","Venue":"Brockwell Park Hall","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 over long distances (5k +) as well as getting fitter (balancing out all that cake we love to bake!).\nCOVID-19 \nPlease read and follow the BTF guidelines found here – if you are found to be breaking these guidelines you will be asked to leave the session and risk losing your club membershipDo not attend any sessions if you are feeling unwellOur Club COVID Officer is Jen Clark for concerns/questions\nWhen\nPlease arrive promptly for the session start and you must leave as soon as it endsWarm up and cool down before the session so you are ready to start – we recommend 10 minutes of easy running with several fast short sprints\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\n Kit\nPlease wear your normal running kit DO NOT bring any additional belongings as they can\u0027t be stored and you may move locations in the park\n\nLocation\nThe meeting point will be behind Brockwell Park Hall hereThere are bike racks by the Hall, please leave your helmet locked with the bike and are able to look after your own key\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\n5 training tokens \n\nWeekly focus (monthly rotation):\n Technique focus      Run setWeek 1      PostureIntervalsWeek 2HipsHill repsWeek 3CadenceThreshold intervals Week 4StrideFartlek","IsCustomDescription":false,"Type":{"ID":4,"Name":"Run - 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There is also optional social after to chat!\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:\nLucy 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 questionPlease 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)Weights (can be a couple of tins e.g. baked beans or a bag of books)Chair or Swiss ballDrink (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 session (20 people)This 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 7pm for 30mins on Fridays \n\nCost:\n2 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":"Friday","Day":10,"Month":"Jul","Year":2020,"Time":"19:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3410"}]},"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}