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DRAFT OLD VERSION LIVE
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Send us an email.","Icon":"fa fa-phone","LinkURL":"https://myclubhouse.windrushtri.co.uk/Home/ContactUs"},{"Caption":"Document Downloads","Description":"Download useful documents.","Icon":"fa fa-download","LinkURL":"https://myclubhouse.windrushtri.co.uk/Documents/Download"}],"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"}},{"Columns":[{"InstanceID":"4","Width":6,"WidthClasses":"col-md-6","Type":"COMPONENT","Content":null,"ComponentCode":"event-list","ComponentData":{"Caption":"Upcoming Events","Icon":"fas fa-calendar-alt","Events":[{"EventID":2571,"SeriesID":2564,"Date":"\/Date(1581971400000)\/","Title":"S\u0026C: Pilates","Venue":"Studio 2, Brockwell Lido Gym","Description":"What\nPilates is a strength and conditioning approach that helps to improve core strength, flexibility and can help prevent injuries as well as improving performance.\nWhy\nNeglecting flexibility and core strength can contribute to overuse injuries due to muscle imbalances and poor biomechanicsThe classes are designed to target areas that are notoriously weak or inflexible but very important for runners, cyclists and swimmers\nWhat you\u0027ll need\nTrainersShorts/LeggingsT-Shirt or topWater bottleThere are changing and shower facilities with lockers\nWho\nThe sessions are structured and tailored to cater for all abilities\nWhere\nMeet in Studio 2 at Brockwell Lido Gym, Dulwich Road, London, SE24 0PAThere are bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain access\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 to your other triathletes and ensure everyone who wants a slot can get one","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":17,"Month":"Feb","Year":2020,"Time":"20:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2571"},{"EventID":3185,"SeriesID":3178,"Date":"\/Date(1581971400000)\/","Title":"Swimming: Technique and fitness (Improvers)","Venue":"Clapham Leisure Centre","Description":"What \nThis is a mixed session with a combination of drills and steady state swimming along with a couple of higher intensity reps to push you to the next level Our coaches will provide you with feedback and drill recommendations to help get your swimming on track Confident swimming the speeds below and/or have attended the novice/newbie sessions and coach has advised you to attend Two lanes: Lane 1 = around 1.50 minutes per 100m swim speed Lane 2 = around 2.10 minutes per 100m swim speed \nHow \nMeet by the far lane as you enter the pool (please get changed and leave kit in lockers first) There are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked) Show your Windrush 2020 membership card or confirmation email to reception to gain access \nWhat you\u0027ll need \nSwimsuit Goggles Towel Swim cap Water bottle \nNice to have \nSports watch with timer Training aids: Pull buoy https://www.decathlon.co.uk/50... Hand paddles https://www.amazon.co.uk/TYR-C... Kickboard https://www.decathlon.co.uk/sw... Ankle band https://www.decathlon.co.uk/sw... Training fins https://www.decathlon.co.uk/gr... \nT\u0026Cs \nTo avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closes We only set this window to be fair to your other triathletes and ensure everyone who wants a slot can get one","IsCustomDescription":false,"Type":{"ID":2,"Name":"Swim - Coached","ShortName":"Swim - Coached","GlyphClass":"fa fa-life-bouy","Colour":"rgb(8, 88, 207)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(8, 88, 207)\" title=\"Swim - Coached\"\u003e\u003ci class=\"fa fa-life-bouy\"\u003e\u003c/i\u003e Swim - Coached\u003c/span\u003e"},"DayName":"Monday","Day":17,"Month":"Feb","Year":2020,"Time":"20:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3185"},{"EventID":2585,"SeriesID":2578,"Date":"\/Date(1582054200000)\/","Title":"Cycling: Intervals and endurance (Velodrome)","Venue":"Herne Hill Velodrome","Description":"WhatHerne Hill Velodrome is an outdoor 450 metre cycle track and was the 1948 Olympic cycling venue so is a great place to cycle.WhyThis is a coach led session which is great for building bike fitness, strength and handlingMultiple levels of speed and ability - so there is always a group to join similar to youTraffic freeConfidence building for helping to ride in a groupWhat you\u0027ll needTight fitting cycling clothes are recommendedBring warm layers to put on (as it is outside)Cycling shoes (trainers or clips) and your helmetGeared road bike with working brakesWater bottlePlease remove all lights, pumps, water bottles etc before cycling on the trackWhoThe sessions are structured and tailored to cater for all abilities T\u0026CsIt is essential you sign in with the Windrush coach before starting the session (if you are late you must wait for the coach)To 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 to your other triathletes and ensure everyone who wants a slot can get one","IsCustomDescription":false,"Type":{"ID":8,"Name":"Cycling - Coached ","ShortName":"Cycling - 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=\"Cycling - Coached \"\u003e\u003ci class=\"fa fa-bicycle\"\u003e\u003c/i\u003e Cycling - Coached \u003c/span\u003e"},"DayName":"Tuesday","Day":18,"Month":"Feb","Year":2020,"Time":"19:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2585"},{"EventID":2655,"SeriesID":2648,"Date":"\/Date(1582140600000)\/","Title":"Cycling: Spin","Venue":"Spin Studio, Brockwell Lido Gym","Description":"What\nIndoor cycling on static spin bikes is great for everyone, from those who are new to cycling through to those who are looking to challenge themselves to the max!\nWhy\nSuitable for all levels of cycling abilityGreat for building bike fitnessAbility to train by power (the efforts are calculated as a percentage of your own current fitness)Quick and effective way to train (no red lights or traffic to get in the way!)Practice cycle drills to improve cycling efficiencyFTP tests will be done every 4 weeks (these are only 5 minutes long and enables the bike to be setup correctly for you)Summer sessions will contain a brick session (when light enough) to get you use to running off the bike\nWhat you\u0027ll need\nTrainers or MTB SPDsShorts/LeggingsT-Shirt or topWater bottleThere are changing and shower facilities with lockersThere are bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain access\nWho\nThe sessions are structured and tailored to cater for all abilities\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 to your other triathletes and ensure everyone who wants a slot can get one","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":"Wednesday","Day":19,"Month":"Feb","Year":2020,"Time":"19:30","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2655"},{"EventID":3199,"SeriesID":3192,"Date":"\/Date(1582182000000)\/","Title":"Swimming: Technique and fitness (Novice/Newbie)","Venue":"Clapham Leisure Centre","Description":"What \n Learning the fundamentals of the most efficient front crawl technique for triathlon to help you feel capable and confidentOur coaches may provide you with feedback and drill recommendations to help get your swimming on track Sessions will cover technique of the fundamental swim areas:\nStreamliningRotationArm recovery, hand entryUnderwater phases - catch, pull, pushKickTwo lanes: Lane 1 = for the more confident noviceLane 2 = for the more newbie or unexperienced swimmer\nHow \nMeet by the far lane as you enter the pool (please get changed and leave kit in lockers first) There are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked) Show your Windrush 2020 membership card or confirmation email to reception to gain access \nWhat you\u0027ll need \nSwimsuit Goggles Towel Swim cap Water bottle \nNice to have \nSports watch with timer Training aids: Pull buoy https://www.decathlon.co.uk/50... Hand paddles https://www.amazon.co.uk/TYR-C... Kickboard https://www.decathlon.co.uk/sw... Ankle band https://www.decathlon.co.uk/sw... Training fins https://www.decathlon.co.uk/gr... \nT\u0026Cs \nTo avoid being charged for a session you do not want to attend you must withdraw before the automatic refund window closes We only set this window to be fair to your other triathletes and ensure everyone who wants a slot can get one","IsCustomDescription":false,"Type":{"ID":2,"Name":"Swim - Coached","ShortName":"Swim - Coached","GlyphClass":"fa fa-life-bouy","Colour":"rgb(8, 88, 207)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(8, 88, 207)\" title=\"Swim - Coached\"\u003e\u003ci class=\"fa fa-life-bouy\"\u003e\u003c/i\u003e Swim - Coached\u003c/span\u003e"},"DayName":"Thursday","Day":20,"Month":"Feb","Year":2020,"Time":"07:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3199"},{"EventID":2668,"SeriesID":2661,"Date":"\/Date(1582225200000)\/","Title":"Running: Fitness and intervals (Track)","Venue":"Tooting Athletics Track","Description":"\nWhatRegular attendance at track 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 withThis should be your fastest run training session of the weekWhyThe session will cover technique drills and then go into intervals of varying intensity, depending on the seasonWindrush uses the Jack Daniels (famous run coach, not the drink!) VDOT method to set the pacing in the sessionsRunning at different paces lead to different adaptations in your body so this is the most effective way to train What you\u0027ll needTrainersWarm clothes for the warm up/cool downWater bottleThere are changing and shower facilities with lockersThere are bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain accessWhoThe sessions are structured and tailored to cater for all abilitiesT\u0026CsTo 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 to your other triathletes and ensure everyone who wants a slot can get oneCost2 training tokens plus track entry which you’ll need to pay upon arrival (£4.50)","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":20,"Month":"Feb","Year":2020,"Time":"19:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2668"},{"EventID":3172,"SeriesID":3165,"Date":"\/Date(1582231500000)\/","Title":"Swimming: Speed and endurance (Improver to Advanced)","Venue":"Streatham Ice and Leisure Centre","Description":"WhatContinuous swimming with higher intensity and pacing (less focus on technique)Additional strength and endurance work utilising pullbuoy, paddles, band and kickboardTo build on your speed, endurance, strength in the waterLearn about pacing for your racesSwim with other people of similar ability in your to push you to the next levelConfident swimming the speeds below and have attended at least 4 improver sessions (or been swimming weekly for the past 4 weeks)Three lanes:Lane 1 = around 1.50 minutes per 100m swim speedLane 2 = around 2.10 minutes per 100m swim speedLane 3 = around 1.30 minutes per 100m swim speedHowMeet by the far lane as you enter the pool (please get changed and leave kit in lockers first)There are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain accessWhat you\u0027ll needSwimsuitGogglesTowelSwim capWater bottleSports watch with timerTraining aids:Pull buoy https://www.decathlon.co.uk/50...Hand paddles https://www.amazon.co.uk/TYR-C...Kickboard https://www.decathlon.co.uk/sw...Ankle band https://www.decathlon.co.uk/sw...Training fins https://www.decathlon.co.uk/gr...T\u0026CsTo 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 to your other triathletes and ensure everyone who wants a slot can get one","IsCustomDescription":false,"Type":{"ID":2,"Name":"Swim - Coached","ShortName":"Swim - Coached","GlyphClass":"fa fa-life-bouy","Colour":"rgb(8, 88, 207)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(8, 88, 207)\" title=\"Swim - Coached\"\u003e\u003ci class=\"fa fa-life-bouy\"\u003e\u003c/i\u003e Swim - Coached\u003c/span\u003e"},"DayName":"Thursday","Day":20,"Month":"Feb","Year":2020,"Time":"20:45","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3172"},{"EventID":3159,"SeriesID":3152,"Date":"\/Date(1582268400000)\/","Title":"Strength \u0026 Conditioning: Circuits","Venue":"Studio 2, Brockwell Lido Gym","Description":"WhatMobility work – learn the types of exercises you should be doing before training and racingStrength work – learn a range of body weight exercises which are designed to build strength in muscle groups critical to good triathlon performanceCore and stabilising exercisesPrehab/rehab and stretching exercises – whilst we can\u0027t go into the specifics of people\u0027s individual injuries, you can learn the most common exercises that physio\u0027s suggest in order to minimise your chances of picking up common injuriesDrills that will build your coordination and muscles memoryWhyNever quite find the time to do all of those exercises you know you should be doing?Or not quite sure what you should be doing anyway? Pick up injuries too often? Not into weights but want to get stronger?Then these body weight based strength and conditioning sessions are for youThey will help build your stability, mobility and strengthAs well as helping you to avoid the injuries common too triathletesWhat you\u0027ll needTrainersShorts/LeggingsT-Shirt or topWater bottleThere are changing and shower facilities with lockersThere are bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain accessWhoThe sessions are structured and tailored to cater for all abilitiesT\u0026CsTo 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 to your other triathletes and ensure everyone who wants a slot can get one","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":21,"Month":"Feb","Year":2020,"Time":"07:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3159"},{"EventID":3146,"SeriesID":3145,"Date":"\/Date(1582316100000)\/","Title":"Swim technique course: Advancing your technique","Venue":"JAGS Sports Club","Description":"WhatAdvancing your technique: This session will build on the fundamentals learned (or you may already have) to equal a more efficient stroke for a successful season of swimming and hopefully racing! Sessions will build on technique of the fundamental swim areas to improve your efficiency in the water: Streamlining Rotation Arm recovery, hand entry Underwater phases - catch, pull, push Kick Coaches will provide ample individualised feedback on what you need to do to continue improvingWhat you’ll needSwimsuitGogglesTowelSwim capWater bottleAnkle band https://www.decathlon.co.uk/swimming-ankle-band-id_8219506.htmNice to have:Kickboard https://www.decathlon.co.uk/swimming-kickboard-100-blue-id_1433337.htmlTraining fins https://www.decathlon.co.uk/grey-blue-biofit-fins-id_8281100.htmlPull buoy https://www.decathlon.co.uk/500-pull-buoy-m-blue-green-id_8402383.htmlHand paddles https://www.amazon.co.uk/TYR-Catalyst-Training-Paddles-X-Small/dp/B00DLOUJVW/ref=asc_df_B00DLOUJVW/WhoTwo lanes split by the coachT\u0026CsYou will need to pay in advance for the full course and places are not transferable or refundable.Meet by the far lane as you enter the pool (please get changed and leave kit in lockers first)There are limited bike parking facilities outside the entrance (Bikes are left at owners’ risk so please ensure they are securely locked)Show your Windrush 2020 membership card or confirmation email to reception to gain accessCostThe course will cost £60 per personDeadline to sign up: 9th January 2020Deadline for payment: 10th January 2020 11AM","IsCustomDescription":false,"Type":{"ID":2,"Name":"Swim - Coached","ShortName":"Swim - Coached","GlyphClass":"fa fa-life-bouy","Colour":"rgb(8, 88, 207)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(8, 88, 207)\" title=\"Swim - Coached\"\u003e\u003ci class=\"fa fa-life-bouy\"\u003e\u003c/i\u003e Swim - Coached\u003c/span\u003e"},"DayName":"Friday","Day":21,"Month":"Feb","Year":2020,"Time":"20:15","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3146"},{"EventID":2600,"SeriesID":2592,"Date":"\/Date(1582362000000)\/","Title":"Running: Brockwell parkrun","Venue":"Brockwell Park","Description":"WhatParkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.  Find out more here https://www.parkrun.org.uk/brockwell/WhyWe all run for our own enjoyment. Please come along and join in whatever your pace!HowStarts 9am prompt from behind the LidoJust turn-up and run two laps of the parkRegister on the site, printout a barcode and hand it in at the end if you want official timingThere are bike parking facilities outside the Lido (Bikes are left at owners’ risk so please ensure they are securely locked)What you\u0027ll needTrainersShorts/LeggingsT-Shirt or topThere is a unofficial and at your own risk bag drop areaWhoPlease note this event is not organised and is not coached by the club - but it is a great local accessible all abilities welcome event we actively encourage members to take part in\n","IsCustomDescription":false,"Type":{"ID":5,"Name":"Run","ShortName":"Run","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\"\u003e\u003ci class=\"fas fa-running\"\u003e\u003c/i\u003e Run\u003c/span\u003e"},"DayName":"Saturday","Day":22,"Month":"Feb","Year":2020,"Time":"09:00","BackgroundColour":null,"ForegroundColour":null,"ViewURL":"https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2600"}]},"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":[],"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false}