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Upcoming Events Calendar

Thursday
21
Jun 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
21
Jun 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
22
Jun 2018

Run Course - Battersea AM SERIES

Please note we are advertising 2 run courses – one 5.45pm on Thursdays at Tooting track and one at 7am on Fridays at Battersea run track. The course will be based on run technique with lots of drills and some mobility and some S&C. Its less about getting lots of miles in, and more about learning the fundamentals of good running technique and trying to begin to undo some of the results of modern life (poor posture, inactive glutes etc) that hold us back from being able to run as our bodies intended. The course cost includes a 5 week run plan with run sessions for you to do each week, in addition to the course, plus some simple strength and conditioning exercises (no kit needed) to do yourself each week (it’s obviously up to you whether you do them!). The course will cost £36 per person, plus track entry which you’ll need to pay each week (£4.50 for Tooting & £4.40 for Battersea). 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. But obviously you won’t have to pay track entry that week). For the course to go ahead we need at least 12 people to sign up to either one or the other of the courses. If you are happy with either option then sign up for both, don’t worry, you wont end up paying twice! Once enough people have signed up we’ll email you with details of how to pay. We will start taking payment once enough people have signed up so please check you definitely want to do the course before signing up below. Places will be allocated on first come (to the more popular day), first served, with any above 16 forming the waiting list. 

Saturday
23
Jun 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**

Saturday
23
Jun 2018

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 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 or from our kit shop here.

Saturday
23
Jun 2018

Post Swim Social - Venue Change - The Prince Regent SERIES

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.

Sunday
24
Jun 2018

Windrush Aquathlon - WE NEED YOU!

The awesome Aquathlon is now entering its 7 Year on Sunday 24 June in Brockwell Park. We will need at least 40 people to make sure we have enough to safely put on the event and run it to the high standards expected from previous years. Events run by clubs, like our Aquahtlon and Crystal Palace Triathlon, are run by volunteers and without that support these events can’t take place. We will run the event from 6.30am to 11.00am on the day. If you are not able to commit the entire morning to this, even a couple of hours will make a massive difference. Club members will be helping register competitors on the day, man transition, give out water, marshal the course, help with timings, set up the course, give out medals and t-shirts, encourage competitors and help with lots of queries. We will make sure that you know exactly what you're doing and when to do it! The success of this event relies on our wonderful club members to volunteer for a few hours on the day, so please put the date in your diary and confirm you’re attending. After the event we’ll gather at a local watering hole to celebrate those who helped out.

Monday
25
Jun 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
26
Jun 2018

Tuesday Morning Swim West Norwood SERIES

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 Bike parking facilities: There are some bike racks out the front of the pool.  (NB bikes are left at owners’ risk. Please ensure they are securely locked)Venue website: https://www.better.org.uk/leis...

Tuesday
26
Jun 2018

Tuesday Lido Swim SERIES

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 old pound coins Bike parking facilities: There are some bike racks out the front of the Lido (NB bikes are left at owners’ risk. Please ensure they are securely locked)Venue website: http://www.fusion-lifestyle.com/centres/brockwell-lido