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{"User":{"ID":null,"Name":null},"IncludeGuests":false,"IncludeAddedBy":false,"HasPendingOffers":false,"ShowHistory":true,"ListEventGroups":[{"Month":{"ID":"June2020","HasValue":true,"Month":"June","Year":2020},"Events":[{"ID":3325,"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"},"Name":"Bike workout (online)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eA new bike session (like our Wednesday night spin) but at home, to build and keep up your strength and bike fitness coached via Zoom.\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eDuring this lock down it can be easier to train together so we have put 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need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eTurbo (this can be any type of turbo or static bike if you have one!)\u003c/li\u003e\u003cli\u003eTowel (you might get sweaty)\u003c/li\u003e\u003cli\u003eComfortable cycling clothes and shoes\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eOptional: heart rate, power meter (smart turbo), cadence + speedo\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e 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)\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the online link up to 60mins before the session starts - we ask you 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in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3325","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3349,"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"},"Name":"Pilates (online via Zoom)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eOur regular Monday night pilates but at home, to keep up your mobility and strength primarily for triathlons but also for general body fitness!\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eDuring 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!\u003c/p\u003e\n\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eRachel will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts.\u0026nbsp;\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions.\u003c/li\u003e\u003cli\u003ePlease read the \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights tied together)\u0026nbsp;\u003c/li\u003e\u003cli\u003eBlock or pillow\u0026nbsp;\u003c/li\u003e\u003cli\u003e1KG weights (can be a couple of tins e.g. baked beans!)\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003ePilates will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhen:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eClass will run from 8.30pm for 45mins on Mondays\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eCost:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eFAQs:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003ehere\u003c/a\u003e for common questions including the refund policy\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cbr\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eAdditional questions or requests please email \u003ca href=\"mailto:coaching@windrushtri.co.uk\" 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(online via Zoom)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eA lock-down special Yoga session by our amazing Pilates coach Rachel.\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eDuring 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!\u003c/p\u003e\n\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eRachel will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts.\u0026nbsp;\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions.\u003c/li\u003e\u003cli\u003ePlease read the \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBlock or pillow\u0026nbsp;\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003ePilates will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - 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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.\u003c/p\u003e\n\u003cp\u003eIn 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 ‘\u003cem\u003eprofile\u003c/em\u003e’ by hitting the menu button from the main ride screen and heading to the edit icon (see image attached).\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003eWe 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. 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There is also optional social after to chat!\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eDuring 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!\u003c/p\u003e\n\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eLucy will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions\u003cbr\u003e\u003c/li\u003e\u003cli\u003e\u003cu\u003ePLEASE \u003cstrong\u003eMUTE\u003c/strong\u003e YOUR AUDIO\u003c/u\u003e before starting and unmute it when you need to ask a question\u003c/li\u003e\u003cli\u003ePlease read the \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights)\u003c/li\u003e\u003cli\u003eWeights (can be a couple of tins e.g. baked beans or a bag of books)\u003c/li\u003e\u003cli\u003eChair or Swiss ball\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session (20 people)\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhen:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eClass will run from 7pm for 30mins on Fridays\u0026nbsp;\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003cp\u003eCost:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eFAQs:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003ehere\u003c/a\u003e for common questions including the refund policy\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAdditional questions or requests please email \u003ca href=\"mailto:coaching@windrushtri.co.uk\" rel=\"nofollow\"\u003ecoaching@windrushtri.co.uk\u003c/a\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e","VenueName":"Online via Zoom","VenueMapLocation":null,"VenueLatitude":null,"VenueLongitude":null,"IsPastEvent":true,"Date":"Fri, 29","ShortDate":"29/05/2020","FullDate":"Friday, 29 May 2020","FullEndDate":"Friday, 29 May 2020","StartTime":"19:00","EndTime":"19:30","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"19:00 - 19:30","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3246,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":true,"CostDescription":"2 Training Token(s)","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":77,"Name":"Lucy Hurn"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\" title=\"No\"\u003e\u003ci class=\"fa fa-close\"\u003e\u003c/i\u003e\u003cspan\u003eNo\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"9/20","SignUpOpeningTime":"Saturday, 23 May 2020 03:00","SignUpClosingTime":"Friday, 29 May 2020 18:00","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":true,"ClosingDateTimeForAutoRefunds":"Thursday, 28 May 2020 21:00","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3287","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3312,"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"},"Name":"Running - Virtual Track","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003e\u003cstrong\u003eSign up to our virtual running session (like our track running sessions but at a running location of your choice!) to help keep you motivated, fitter, faster and helping to limit injuries!\u003c/strong\u003e\u003c/strong\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003eWhilst we are unable to train together during this lock down we are running a track session to help us recreate the benefits of a track session - but safely under social distancing guidelines. \u003c/p\u003e\n\u003cp\u003eTrack style 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 are baking!).\u003c/p\u003e\n\u003cp\u003eThe advantage of these virtual track sessions is that the coach will always be there to guide and push you!\u003c/p\u003e\n\u003cp\u003eThe session (30 minutes) will include:\u003c/p\u003e\n\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eTechnique focus:\u0026nbsp;\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eRun set:\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eMax interval length:\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 1 (Trial): 7th May\u0026nbsp;\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003ePosture\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eIntervals\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e60 seconds\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 2: 14th May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eHips\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eHill reps\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e90 seconds\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 3: 21st May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eCadence\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eThreshold intervals\u0026nbsp;\u0026nbsp;\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e3 minutes\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 4: 28th May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eStride\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eFartlek\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e3 minutes\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e\n\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eAudrey will lead the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite before it starts along with drills for you to look at that for the technique focus\u003c/li\u003e\u003cli\u003eYou won\u0027t share your video/audio but there will be a comments chat if you need to ask questions\u003c/li\u003e\u003cli\u003eYou will need to warm up prior to the session (we recommend an easy slow run of 10 minutes) \u003c/li\u003e\u003cli\u003eYou are also recommended to cool down and stretch post session\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eComfortable gym style clothes to run in\u003cbr\u003e\u003c/li\u003e\u003cli\u003eSuitable running shoes\u003c/li\u003e\u003cli\u003eA safe appropriate location to run in (please be considerate of the public and refer to the session plan for the type of location you will require) \u003c/li\u003e\u003cli\u003ePhone with internet connection and browser access with headphones \u003c/li\u003e\u003cli\u003eA secure way of running with your phone (\u003ca href=\"https://www.theartofdoingstuff.com/the-most-comfortable-iphone-armband-ever-easy-diy/\" rel=\"nofollow\"\u003ehttps://www.theartofdoingstuff.com/the-most-comfortable-iphone-armband-ever-easy-diy/\u003c/a\u003e)\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting and that you ave signal in your chosen location\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhen:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eClass will run from 7.15pm for 30mins on Thursdays\u003c/li\u003e\u003cli\u003eIf you are late you may not be able to take part\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003cp\u003eCost:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eFAQs:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003ehere\u003c/a\u003e for common questions including the refund policy\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eConditions:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eBy taking part in to this class you understand the risks of high intensity training and taking part is at your own risk\u003c/li\u003e\u003cli\u003eYou are required to declare any known medical conditions or injuries that could be made worse by exercise to Audrey prior to the session.\u003c/li\u003e\u003cli\u003eThis is not a coached session as Audrey will not be able to see you or assess your running during the virtual session. You must report any problems you may experience during the session to Audrey as soon as possible. If you are in any doubt, stop and inform Audrey immediately.\u003c/li\u003e\u003cli\u003eIf you leave the session early you will need to let the Audrey know.\u003c/li\u003e\u003cli\u003ePlease assess your running or running environment prior to running (e.g. potholes and other potential hazards) and follow government guidelines on social distancing and exercising outside.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAdditional questions or requests please email \u003ca href=\"mailto:coaching@windrushtri.co.uk\" rel=\"nofollow\"\u003ecoaching@windrushtri.co.uk\u003c/a\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e","VenueName":"Safe place to run in (your choice) ","VenueMapLocation":null,"VenueLatitude":null,"VenueLongitude":null,"IsPastEvent":true,"Date":"Thu, 28","ShortDate":"28/05/2020","FullDate":"Thursday, 28 May 2020","FullEndDate":"Thursday, 28 May 2020","StartTime":"19:15","EndTime":"19:45","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"19:15 - 19:45","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3308,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":true,"CostDescription":"2 Training Token(s)","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":291,"Name":"Audrey Livingston"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\" title=\"No\"\u003e\u003ci class=\"fa fa-close\"\u003e\u003c/i\u003e\u003cspan\u003eNo\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"5/20","SignUpOpeningTime":"Friday, 22 May 2020 14:45","SignUpClosingTime":"Thursday, 28 May 2020 18:15","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":true,"ClosingDateTimeForAutoRefunds":"Thursday, 28 May 2020 08:45","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3312","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3300,"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"},"Name":"Strength workout (online via Zoom)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eStrength 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!).\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eDuring 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!\u003c/p\u003e\n\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eAudrey will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions\u003cbr\u003e\u003c/li\u003e\u003cli\u003e\u003cu\u003ePLEASE \u003cstrong\u003eMUTE\u003c/strong\u003e YOUR AUDIO\u003c/u\u003e before starting and unmute it when you need to ask a question\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights)\u003c/li\u003e\u003cli\u003eWeights (can be a couple of tins e.g. baked beans or a bag of books)\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhen:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eClass will run from 7.30am for 45mins on Wednesdays\u0026nbsp;\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003cp\u003eCost:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eFAQs:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" 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08:30","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3240,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":true,"CostDescription":"2 Training Token(s)","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":291,"Name":"Audrey Livingston"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\" title=\"No\"\u003e\u003ci class=\"fa 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in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3300","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3296,"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"},"Name":"Bike workout (online)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eA new bike session (like our Wednesday night spin) but at home, to build and keep up your strength and bike fitness coached via Zoom.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDuring 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!\u003c/p\u003e\u003cp\u003eHow:\u003c/p\u003e\u003cul\u003e\u003cli\u003eAlex will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e\u0026nbsp;and will email the invite before it starts\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection via Zoom and there will also be a comments chat if you need to ask questions\u003cbr\u003e\u003c/li\u003e\u003cli\u003e\u003cu\u003ePLEASE \u003cstrong\u003eMUTE\u003c/strong\u003e YOUR AUDIO\u003c/u\u003e before pedalling and unmute it when you need to ask a question\u003c/li\u003e\u003cli\u003ePlease read the\u0026nbsp;\u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhat do you need:\u003c/p\u003e\u003cul\u003e\u003cli\u003eTurbo (this can be any type of turbo or static bike if you have one!)\u003c/li\u003e\u003cli\u003eTowel (you might get sweaty)\u003c/li\u003e\u003cli\u003eComfortable cycling clothes and shoes\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eOptional: heart rate, power meter (smart turbo), cadence + speedo\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e 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 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need:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights tied together)\u0026nbsp;\u003c/li\u003e\u003cli\u003eBlock or pillow\u0026nbsp;\u003c/li\u003e\u003cli\u003e1KG weights (can be a couple of tins e.g. baked beans!)\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003ePilates will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhere:\u003c/p\u003e\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you 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Welcome to the new Park Run!\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow to join:\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eJoin the race:\u003cem\u003e \u003ca href=\"https://zwift.com/events/view/734892\" rel=\"nofollow\"\u003eTour for All Stage 5\u003c/a\u003e\u003c/em\u003e\u003cbr\u003e\u003c/li\u003e\u003cli\u003eJoin \u003cstrong\u003eGroup B\u003c/strong\u003e -\u0026nbsp;Team 3R\u0027s Choice: Stage 5 Longer Race C/D\u003c/li\u003e\u003cli\u003eWarm up from 08:45, \u003cstrong\u003erace start time 09:10\u003c/strong\u003e\u003c/li\u003e\u003cli\u003eHead 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)\u003c/li\u003e\u003cli\u003ePlease ensure you have either \u003cstrong\u003eWindrush Tri\u003c/strong\u003e or \u003cstrong\u003eWRT\u003c/strong\u003e for short after your name.\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003cli\u003eJoin to the race start when the event opens (usually about 10min before the start).\u003c/li\u003e\u003cli\u003eLog on to Zoom to stream your pain face and be motivated by others (email to be sent the evening before)\u003c/li\u003e\u003cli\u003eGet ready to race!!!\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWeight Doping*\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eFor 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.\u003c/p\u003e\n\u003cp\u003eIn 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 ‘\u003cem\u003eprofile\u003c/em\u003e’ by hitting the menu button from the main ride screen and heading to the edit icon (see image attached).\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003eWe 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. 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You do not have to weight dope - but you will be given a penalty if you are over 2.5w/kg.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eHappy racing!!\u003c/p\u003e","VenueName":null,"VenueMapLocation":null,"VenueLatitude":null,"VenueLongitude":null,"IsPastEvent":true,"Date":"Sat, 23","ShortDate":"23/05/2020","FullDate":"Saturday, 23 May 2020","FullEndDate":"Saturday, 23 May 2020","StartTime":"08:45","EndTime":"10:45","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"08:45 - 10:45","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3303,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":true,"HasCosts":false,"CostDescription":"","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":93,"Name":"Ellie Sandars"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-success\" title=\"Yes\"\u003e\u003ci class=\"fa fa-check\"\u003e\u003c/i\u003e\u003cspan\u003eYes\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"4","SignUpOpeningTime":null,"SignUpClosingTime":"Saturday, 23 May 2020 10:45","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":false,"ClosingDateTimeForAutoRefunds":"Saturday, 23 May 2020 08:45","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3306","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3286,"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"},"Name":"Strength workout blast (online via Zoom) with optional social after","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eStrength workout blast session at home to end the week on an endorphin\u0026nbsp;high (also building a stronger and fitter body for triathlon!). There is also optional social after to chat!\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDuring 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!\u003c/p\u003e\u003cp\u003eHow:\u003c/p\u003e\u003cul\u003e\u003cli\u003eLucy will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions\u003cbr\u003e\u003c/li\u003e\u003cli\u003e\u003cu\u003ePLEASE \u003cstrong\u003eMUTE\u003c/strong\u003e YOUR AUDIO\u003c/u\u003e before starting and unmute it when you need to ask a question\u003c/li\u003e\u003cli\u003ePlease read the \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhat do you need:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights)\u003c/li\u003e\u003cli\u003eWeights (can be a couple of tins e.g. baked beans or a bag of books)\u003c/li\u003e\u003cli\u003eChair or Swiss ball\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhere:\u003c/p\u003e\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session (20 people)\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhen:\u003c/p\u003e\u003cul\u003e\u003cli\u003eClass will run from 7pm for 30mins on Fridays\u0026nbsp;\u003c/li\u003e\u003c/ul\u003e\u003cul\u003e\u003c/ul\u003e\u003cp\u003eCost:\u003c/p\u003e\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFAQs:\u003c/p\u003e\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003ehere\u003c/a\u003e for common questions including the refund policy\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAdditional questions or requests please email \u003ca href=\"mailto:coaching@windrushtri.co.uk\" rel=\"nofollow\"\u003ecoaching@windrushtri.co.uk\u003c/a\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e","VenueName":"Online via Zoom","VenueMapLocation":null,"VenueLatitude":null,"VenueLongitude":null,"IsPastEvent":true,"Date":"Fri, 22","ShortDate":"22/05/2020","FullDate":"Friday, 22 May 2020","FullEndDate":"Friday, 22 May 2020","StartTime":"19:00","EndTime":"19:30","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"19:00 - 19:30","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3246,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":true,"CostDescription":"2 Training Token(s)","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":77,"Name":"Lucy Hurn"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\" title=\"No\"\u003e\u003ci class=\"fa fa-close\"\u003e\u003c/i\u003e\u003cspan\u003eNo\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"7/20","SignUpOpeningTime":"Saturday, 16 May 2020 03:00","SignUpClosingTime":"Friday, 22 May 2020 18:00","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":true,"ClosingDateTimeForAutoRefunds":"Thursday, 21 May 2020 21:00","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3286","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3311,"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"},"Name":"Running - Virtual Track","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003e\u003cstrong\u003eSign up to our virtual running session (like our track running sessions but at a running location of your choice!) to help keep you motivated, fitter, faster and helping to limit injuries!\u003c/strong\u003e\u003c/strong\u003e\u003cbr\u003e\u003c/p\u003e\u003cp\u003eWhilst we are unable to train together during this lock down we are running a track session to help us recreate the benefits of a track session - but safely under social distancing guidelines. \u003c/p\u003e\n\u003cp\u003eTrack style 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 are baking!).\u003c/p\u003e\n\u003cp\u003eThe advantage of these virtual track sessions is that the coach will always be there to guide and push you!\u003c/p\u003e\u003cp\u003eThe session (30 minutes) will include:\u003c/p\u003e\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eTechnique focus:\u0026nbsp;\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eRun set:\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eMax interval length:\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 1 (Trial): 7th May\u0026nbsp;\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003ePosture\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eIntervals\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e60 seconds\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 2: 14th May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eHips\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eHill reps\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e90 seconds\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 3: 21st May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eCadence\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eThreshold intervals\u0026nbsp;\u0026nbsp;\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e3 minutes\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eWeek 4: 28th May\u003c/strong\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eStride\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003eFartlek\u003c/p\u003e\u003c/td\u003e\u003ctd\u003e\u003cp\u003e3 minutes\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/table\u003e\u003cp\u003eHow:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eAudrey will lead the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite before it starts along with drills for you to look at that for the technique focus\u003c/li\u003e\u003cli\u003eYou won\u0027t share your video/audio but there will be a comments chat if you need to ask questions\u003c/li\u003e\u003cli\u003eYou will need to warm up prior to the session (we recommend an easy slow run of 10 minutes) \u003c/li\u003e\u003cli\u003eYou are also recommended to cool down and stretch post session\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhat do you need:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eComfortable gym style clothes to run in\u003cbr\u003e\u003c/li\u003e\u003cli\u003eSuitable running shoes\u003c/li\u003e\u003cli\u003eA safe appropriate location to run in (please be considerate of the public and refer to the session plan for the type of location you will require) \u003c/li\u003e\u003cli\u003ePhone with internet connection and browser access with headphones \u003c/li\u003e\u003cli\u003eA secure way of running with your phone (\u003ca href=\"https://www.theartofdoingstuff.com/the-most-comfortable-iphone-armband-ever-easy-diy/\" rel=\"nofollow\"\u003ehttps://www.theartofdoingstuff.com/the-most-comfortable-iphone-armband-ever-easy-diy/\u003c/a\u003e)\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhere:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - we ask you \u003cstrong\u003eNOT\u003c/strong\u003e to share this link as we have a max capacity on the session\u003c/li\u003e\u003cli\u003eThis will be sent to the email address that is registered to your Windrush account\u003c/li\u003e\u003cli\u003eMake sure you test your Zoom is working prior to class starting and that you ave signal in your chosen location\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eWhen:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eClass will run from 7.15pm for 30mins on Thursdays\u003c/li\u003e\u003cli\u003eIf you are late you may not be able to take part\u003c/li\u003e\u003c/ul\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003cp\u003eCost:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e2 tokens and our normal refund policy applies\u003c/li\u003e\u003cli\u003eIf you sign up and do not attend the session you may not be allowed to attend future sessions\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eFAQs:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003ehere\u003c/a\u003e for common questions including the refund policy\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003eConditions:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eBy taking part in to this class you understand the risks of high intensity training and taking part is at your own risk\u003c/li\u003e\u003cli\u003eYou are required to declare any known medical conditions or injuries that could be made worse by exercise to Audrey prior to the session.\u003c/li\u003e\u003cli\u003eThis is not a coached session as Audrey will not be able to see you or assess your running during the virtual session. You must report any problems you may experience during the session to Audrey as soon as possible. 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2020","StartTime":"19:15","EndTime":"19:45","IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":"19:15 - 19:45","TimeText":null,"Month":{"ID":"May2020","HasValue":true,"Month":"May","Year":2020},"IsSeries":false,"IsInSeries":true,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":3308,"CanSignUpForInstances":true,"CanSignUpForWholeSeries":false,"HasCosts":true,"CostDescription":"2 Training Token(s)","TokenRewardDescription":null,"Organizer":{"IsMessageMeAvailable":false,"ID":291,"Name":"Audrey Livingston"},"SecondOrganizer":{"IsMessageMeAvailable":false,"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"SeasonStartDate":null,"IsDefined":false,"IconWithColour":"","IconAndName":"","Label":""},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\" title=\"No\"\u003e\u003ci class=\"fa fa-close\"\u003e\u003c/i\u003e\u003cspan\u003eNo\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"5/20","SignUpOpeningTime":"Friday, 15 May 2020 14:45","SignUpClosingTime":"Thursday, 21 May 2020 18:15","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":true,"ClosingDateTimeForAutoRefunds":"Thursday, 21 May 2020 08:45","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":true,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3311","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanUnCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},{"ID":3299,"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"},"Name":"Strength workout (online via Zoom)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eStrength 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(online via Zoom)","Description":"\u003ctable\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd\u003e\u003cp\u003e\u003cstrong\u003eA lock-down special Yoga session by our amazing Pilates coach Rachel.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDuring 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!\u003c/p\u003e\u003cp\u003eHow:\u003c/p\u003e\u003cul\u003e\u003cli\u003eRachel will coach the class through \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e and will email the invite just before it starts.\u0026nbsp;\u003c/li\u003e\u003cli\u003eYou can choose to share your video/audio connection and there will also be a comments chat if you need to ask questions.\u003c/li\u003e\u003cli\u003ePlease read the \u003ca href=\"https://clubhouse.windrushtri.co.uk/profiles/blogs/online-training-faqs\" rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhat do you need:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBlock or pillow\u0026nbsp;\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003ePilates will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise in\u003cbr\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhere:\u003c/p\u003e\u003cul\u003e\u003cli\u003eYou will be emailed the class link up to 60mins before the session starts - 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rel=\"nofollow\"\u003eheath and safety guidelines\u003c/a\u003e before participating\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhat do you need:\u003c/p\u003e\u003cul\u003e\u003cli\u003eMat or towel to lay/kneel on\u003c/li\u003e\u003cli\u003eBand (can be made from an old swim hat or a pair of long socks/tights)\u003c/li\u003e\u003cli\u003eWeights (can be a couple of tins e.g. baked beans or a bag of books)\u003c/li\u003e\u003cli\u003eChair or Swiss ball\u003c/li\u003e\u003cli\u003eDrink (you might get thirsty!)\u003c/li\u003e\u003cli\u003eComfortable gym style clothes (that allow you to freely move in)\u003c/li\u003e\u003cli\u003ePhone/tablet/computer with internet connection and browser access\u003c/li\u003e\u003cli\u003eThe session will be held via \u003ca href=\"https://zoom.us/\" rel=\"nofollow\"\u003eZoom\u003c/a\u003e so please set up your phone/tablet/computer visible from a spot you can exercise 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