Rebecca Goodwin's Posts - Forum - Windrush Triathlon Club2024-03-28T17:01:04ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyGhttps://storage.ning.com/topology/rest/1.0/file/get/2530752682?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1https://clubhouse.windrushtri.co.uk/profiles/blog/feed?user=2yztpet8m90u7&xn_auth=noWant to get involved with coaching?tag:clubhouse.windrushtri.co.uk,2021-04-20:3279285:BlogPost:2378292021-04-20T13:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><strong>We are on the look out for new coaches to join our amazing team to help deliver and run sessions to help support the clubs to continue delivering amazing sessions for the community in the future!</strong></p>
<p>If you are interested and want to find out more please read the below...it's a very rewarding journey – just chat to any coach running a session.</p>
<p><span style="text-decoration: underline;"><strong>What the club needs:</strong></span></p>
<ul>
<li>You are able to assist…</li>
</ul>
<p><strong>We are on the look out for new coaches to join our amazing team to help deliver and run sessions to help support the clubs to continue delivering amazing sessions for the community in the future!</strong></p>
<p>If you are interested and want to find out more please read the below...it's a very rewarding journey – just chat to any coach running a session.</p>
<p><span style="text-decoration: underline;"><strong>What the club needs:</strong></span></p>
<ul>
<li>You are able to assist with least 1 timetabled coached session every fortnight (which may be a juniors session - these start at 6pm) </li>
<li>You are looking to stay with the club and in the local area for at least 12 months</li>
<li>You enjoy triathlon (you don't need to be fast or strong or winning - just looking for members who are positive and encouraging)</li>
<li>No previous experience required* - you will be supported and learn everything you need to know on the course</li>
</ul>
<p><span style="text-decoration: underline;"><strong>What the club will provide:</strong></span></p>
<ul>
<li>Pay** for your coaching course (with idea that you coach the equivalent in 'free' hours - this normally takes 4-6 months - after this you then get paid for the coaching sessions)</li>
<li>Support you in achieving your qualification</li>
<li>Aid you in other qualifications (e.g. first aid, open water skills, etc) </li>
<li>Join a great supportive and experienced coaching team</li>
<li>Get 'coach' club kit!!</li>
</ul>
<p><span style="text-decoration: underline;"><strong>The next courses are:</strong></span></p>
<div lang="EN-GB" xml:lang="EN-GB"><div class="x_WordSection1"><ul>
<li><b><span>Brunel / Uxbridge<br/></span></b>Online workshop 1 11/09/23 online from 18:30-20:00<br/>Online workshop 2 12/10/23 online from 18:30-20:00<br/>Development day 29/10/23 Face to face at Brunel Uni and Hillingdon Sports Complex<br/><br/></li>
<li><b><span>VeloPark / London Aquatics Centre<br/></span></b>Online workshop 1 03/10/23 online from 18:30-20:00<br/>Online workshop 2 31/10/23 online from 18:30-20:00<br/>Development day TBC 18/11/23 Face to face at Lee Valley VeloPark and London</li>
</ul>
<p>Find out more about coaching here <a href="https://www.britishtriathlon.org/coaching">https://www.britishtriathlon.org/coaching</a>, drop questions below or DM me on WhatsApp (Becky G).</p>
</div>
</div>
<p>-----------</p>
<p>*If you do have previous coaching experience you may be able to skip the first level - just let us know</p>
<p>**Approval for paying for your course needs to be signed off so please check before signing up.</p>
<p></p>Training sessions update for LOCKDOWN II starting 5.11.2020tag:clubhouse.windrushtri.co.uk,2020-11-02:3279285:BlogPost:2356062020-11-02T09:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><span style="font-size: 10pt;"><b style="font-size: 10pt;">Due to restrictions group sessions are cancelled during lockdown. Please ensure you follow all Government</b><b style="font-size: 10pt;">,</b> <a href="https://www.britishcycling.org.uk/about/article/20200512-about-bc-news-British-Cycling-Updated-Coronavirus-Guidance-0" rel="noopener" style="font-size: 10pt; font-weight: bold;" target="_blank">British Cycling</a> <b style="font-size: 10pt;">and…</b></span></p>
<p><span style="font-size: 10pt;"><b style="font-size: 10pt;">Due to restrictions group sessions are cancelled during lockdown. Please ensure you follow all Government</b><b style="font-size: 10pt;">,</b> <a href="https://www.britishcycling.org.uk/about/article/20200512-about-bc-news-British-Cycling-Updated-Coronavirus-Guidance-0" target="_blank" rel="noopener" style="font-size: 10pt; font-weight: bold;">British Cycling</a> <b style="font-size: 10pt;">and <a href="https://www.britishtriathlon.org/return-to-play" target="_blank" rel="noopener">British Triathlon</a> <span><b>guidance</b></span> when training.</b></span></p>
<p><span style="font-size: 10pt;">To try and help keep us motivated and training together we have introduced a buddy scheme. Please find out more about it on the session links on the event calendar.</span></p>
<p><span style="text-decoration: underline; font-size: 13.3333px;"><b>Lockdown training schedule:</b></span></p>
<p><strong>Mondays</strong><br/> <em>Pilates</em><span> </span>- Rachel online £3 (8.30-9.30pm)</p>
<p><strong>Tuesdays</strong><br/> <em>Turbo</em> - Alex R/Nick F online £3 (7.30-8.30pm)<br/> <br/> <strong>Wednesdays</strong><br/> <em>S&C</em><span> </span>- Audrey online £3 (7.30-8.15am)<br/> <em>Social running</em><span> <em>buddy </em></span>member meet-up (6.45-8.15pm)</p>
<p><strong>Thursdays</strong><br/> <em>Virtual (optional buddy) running intervals -</em><span> </span>Audrey online £3 (7.30-8pm)</p>
<p><strong>Fridays</strong><br/> <em>S&C + Social (optional)</em><span> </span>- Nick online £3 (7.30-8.15pm)</p>
<p><b>Saturdays<br/></b> <em>Zwift race league -</em><span> TBC</span></p>
<p><strong>Sundays<br/></strong> <em>Buddy cycling</em><span> </span>member meet-up (8.30am onwards)<strong><br/></strong> <em>Yoga</em><span> </span>- Rachel online £4</p>
<p>----</p>
<p>Sign up to sessions and find a 'buddy' here <a rel="nofollow" href="https://myclubhouse.windrushtri.co.uk/Events/Calendar">https://myclubhouse.windrushtri.co.uk/Events/Calendar</a></p>
<p>*<span>If COVID has had a negative impact on your financial situation and the cost sessions are currently above your means please contact Jake Booth (</span><a rel="nofollow" href="mailto:treasurer@windrushtri.co.uk">treasurer@windrushtri.co.uk</a><span>) as the committee have created a COVID hardship fund to support our members to continue training.</span></p>Current Training Schedule UPDATED 28.10.20tag:clubhouse.windrushtri.co.uk,2020-09-02:3279285:BlogPost:2223442020-09-02T12:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>As we slowly return to our usual training sessions (subject to venue/COVID restrictions) here is an overview of what is happening this month:</p>
<p><strong>Mondays</strong><br></br> <em>Velodrome</em> - Rebecca/Deborah Herne Hill Velodrome £8<br></br><em>Pilates</em> - Rachel online £3*</p>
<p><strong>Tuesdays</strong><br></br> <em>Turbo</em> - Alex R/Nick F online £3*<br></br> <br></br> <strong>Wednesdays</strong><br></br> <em>S&C</em> - Audrey online £3*<br></br><em>Trail running</em> member meet-up with Alex…</p>
<p>As we slowly return to our usual training sessions (subject to venue/COVID restrictions) here is an overview of what is happening this month:</p>
<p><strong>Mondays</strong><br/> <em>Velodrome</em> - Rebecca/Deborah Herne Hill Velodrome £8<br/><em>Pilates</em> - Rachel online £3*</p>
<p><strong>Tuesdays</strong><br/> <em>Turbo</em> - Alex R/Nick F online £3*<br/> <br/> <strong>Wednesdays</strong><br/> <em>S&C</em> - Audrey online £3*<br/><em>Trail running</em> member meet-up with Alex Hill leading (Free as <span>UNCOACHED</span>)<br/> <em>Zwift race league -</em> Monthly<em> </em>(Free as <span>UNCOACHED</span>)</p>
<p><strong>Thursdays</strong><br/> <em>Running intervals -</em> Audrey/Deborah <span style="text-decoration: underline;">Tooting athletics track</span> 8-9pm total £7.30</p>
<p><strong>Fridays</strong><br/> Day off!</p>
<p><strong>Sundays<br/></strong> <em>Yoga</em> - Rachel online £4*</p>
<p>----</p>
<p>Sign up to sessions here <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar">https://myclubhouse.windrushtri.co.uk/Events/Calendar</a></p>
<p>*Prices have slightly increased to enable the sessions to be as self sustainable as possible starting from 7.9.20. Currently they are being largely subsided by membership fees. <span>If COVID has had a negative impact on your financial situation and the cost sessions are currently above your means please contact Jake Booth (</span><a href="mailto:treasurer@windrushtri.co.uk" rel="nofollow">treasurer@windrushtri.co.uk</a><span>) as the committee have created a COVID hardship fund to support our members to continue training.</span></p>Brick (bike to run) training top tips!tag:clubhouse.windrushtri.co.uk,2020-05-07:3279285:BlogPost:2214802020-05-07T12:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><strong>A brick session is when with little rest or interruption in between you complete a bike ride followed by a run.</strong></p>
<p>The reason for doing brick sessions is to help your body get used to switching from one discipline immediately to another. Bike to run is called transition 2 (T2) in a race and with regular practice you could knock seconds or even minutes off your over all time!</p>
<p>Most athletes find the transition from bike to the run the toughest so here are some…</p>
<p><strong>A brick session is when with little rest or interruption in between you complete a bike ride followed by a run.</strong></p>
<p>The reason for doing brick sessions is to help your body get used to switching from one discipline immediately to another. Bike to run is called transition 2 (T2) in a race and with regular practice you could knock seconds or even minutes off your over all time!</p>
<p>Most athletes find the transition from bike to the run the toughest so here are some tips:</p>
<ul>
<li>Start with an easy bike session (aerobic) and a short easy run session (e.g. 20mins).</li>
<li>Think about nutrition just before and during the bike (carb, drink, salts, e.g. as sweating salt loss can lead to cramp on the run)</li>
<li>Chose a suitable and safe route (ideally a loop) for your run.</li>
</ul>
<ul>
<li>Expect to feel a bit ‘jelly legged’ when you start running after a bike ride - the more brick sessions you do the less intense this feeling should become.</li>
</ul>
<ul>
<li>Make sure that you have your running shoes by the door so you are ready to make a fairly swift exit! And pack an emergency energy gel just incase you might need it!</li>
</ul>
<p>Competing in the Windrush Time Trial 20km bike and 5k run brick competition? Then follow this guidance:</p>
<ul>
<li>If you are new to bricks then start off with an easy 20k and 5k (you are only competing against yourself) and build up effort in each one you do (you will also ensure a PB every time!)</li>
<li>Factor in how much recovery you may need and listen to your body post session, this is <strong>essentially a sprint race</strong> (minus the swim) so normally athletes take 1-2 weeks to recover after a race before they start training for their next race!</li>
<li>Post session ensure you get your protein recovery nutrition in for your muscles and rehydrate!</li>
<li>Once a month is more than enough but you can stretch to doing two (but remember injuries aren't worth the PB!)</li>
</ul>Exercising/training guidance during COVID-19tag:clubhouse.windrushtri.co.uk,2020-04-06:3279285:BlogPost:2208822020-04-06T12:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>While triathlon is predominantly an outdoor sport that allows athletes to exercise in the fresh air, the message to all of us is clear, <strong>we must play our part in containing the spread of COVID-19 and keeping others safe whilst thanking those who are already!</strong></p>
<p><span style="text-decoration: underline;">We adhere, as a club, to <a href="https://www.britishtriathlon.org/covid-19-faqs" rel="noopener" target="_blank">BTF</a> (the governing body of our sport) guidelines who…</span></p>
<p>While triathlon is predominantly an outdoor sport that allows athletes to exercise in the fresh air, the message to all of us is clear, <strong>we must play our part in containing the spread of COVID-19 and keeping others safe whilst thanking those who are already!</strong></p>
<p><span style="text-decoration: underline;">We adhere, as a club, to <a href="https://www.britishtriathlon.org/covid-19-faqs" target="_blank" rel="noopener">BTF</a> (the governing body of our sport) guidelines who state: </span></p>
<p><em>Yes, so long as you follow government instruction.</em></p>
<p><em>In England, you can exercise freely outdoors. This means that you can take whatever exercise you need to, so long as you maintain social distancing whilst doing it. You may now exercise with one person from outside your immediate household, again so long as you remain at least 2m apart.</em></p>
<p><em>You can now travel to exercise and there is no limit on the distance that you may travel. You must however, only travel in a car with members of your immediate household, even if you are meeting another person to exercise with.</em></p>
<p><strong>If you are thinking about going open water swimming please read <a href="https://clubhouse.windrushtri.co.uk/profiles/blogs/windrush-open-water-swimming-guidelines" target="_blank" rel="noopener">this</a>.</strong></p>
<p>The choice on how/where you exercise is completely yours and remember we are all in this together – please stay safe and supportive...</p>
<p>#windrushtrifamily</p>
<p></p>Top Tips for Athlete Immunity during COVID-19tag:clubhouse.windrushtri.co.uk,2020-04-02:3279285:BlogPost:2210812020-04-02T13:14:03.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p class="p2">The main focus during this time is looking after health and immunity. There are simple measures as athletes that we can do both physically and nutritionally to support the two.</p>
<p class="p2"><strong>Coach Alex has put together some useful advice/guidance to help you stay healthy:</strong></p>
<p class="p2">The main one is moderation of exercise, especially during a time where we may have more time to train. If exercise duration of intensity frequency is rapidly increased it…</p>
<p class="p2">The main focus during this time is looking after health and immunity. There are simple measures as athletes that we can do both physically and nutritionally to support the two.</p>
<p class="p2"><strong>Coach Alex has put together some useful advice/guidance to help you stay healthy:</strong></p>
<p class="p2">The main one is moderation of exercise, especially during a time where we may have more time to train. If exercise duration of intensity frequency is rapidly increased it will put our body and immunity under additional stress. The diagram below (Jukendrup 2016) demonstrates how moderate exercise can promote good immunity and lower the risk of infection, however, increased training load dramatically increases that risk. Follow usual protocol of no more than 10% increase week on week and schedule in frequent recovery/ rest weeks every 2-3 weeks.</p>
<p class="p2"><a href="https://storage.ning.com/topology/rest/1.0/file/get/4303289588?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/4303289588?profile=RESIZE_710x" width="400" class="align-full"/></a></p>
<p class="p1"><strong>Nutrition</strong></p>
<p class="p2"><strong>1. Micronutrients</strong> - Firstly, ensure a high quality, fresh and varied diet where you can to prevent any macronutrient deficiencies that support our health and immune function. Try and include a variety of colours both fruit and vegetables on your plate throughout the day - Eat a Rainbow.</p>
<p class="p2"><strong>2. Protein and Carbohydrates</strong> - Ensure these are not neglected. Try and get good servings and sources of protein at each meal. Protein being the building blocks of pretty much every system in our body, including enzymes, hormones and cells involved in the immune process. Carbohydrate also being important in fuelling cells of the immune system. Aim to have protein and carbs pre and post training sessions and if the duration is longer than 1h and/or the intensity is high then include during the session too. This also leads into avoiding long periods of energy restriction - fasted sessions, prolonged or intense exercise >1h without fuelling.</p>
<p class="p2"><strong>3. Hydration</strong> - seems obvious, but our mouth is the first barrier to infection through the secretion of salivary IgA (our first line of defence). No matter how long or short the training session, to support salivary IgA secretion regularly sip water/fluid during exercise just to stop the mouth from getting dry, specially in colder weather.</p>
<p class="p2"><strong>4. Vitamin D</strong> - Another important player in our immunity. Its highly likely that just coming out of the winter months in the UK the majority of the population are low in VitD, even if there is exposure to the sun, sadly the absorption is poor due to the suns angle at this time of year. 1000-3000UI of Vitamin D supplementation is recommended over this period, especially the time of year and given the current higher risks of infection.</p>
<p class="p2"><strong>5. Alcohol</strong> - Finally, probably not the one that everyone wants to hear but try limit/ moderate alcohol consumption, especially bingeing. Alcohol is an additional stressor to our system and is a depressant of the immune system.</p>
<p class="p2"><strong>Further Reading</strong></p>
<p class="p2">If anyone wants further reading then there is a good paper by N. Walsh <a href="https://link.springer.com/article/10.1007/s40279-019-01160-3">https://link.springer.com/article/10.1007/s40279-019-01160-3</a></p>
<p class="p2"><strong>Podcasts</strong></p>
<p class="p2">Institute of Performance Nutrition - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson. <a href="http://wedoscience.com/michael-gleeson">http://wedoscience.com/michael-gleeson</a></p>
<p class="p2">Institute of Performance Nutrition - 'Nutrition, Physical Activity and Immunity' with Glen Davison PhD <a href="http://wedoscience.com/episode-44-nutrition-physical-activity-and-immunity-with-glendavison-">http://wedoscience.com/episode-44-nutrition-physical-activity-and-immunity-with-glendavison-</a> phd</p>
<p class="p2">Any questions please post below!</p>Online training FAQs and Health and Safety guidelinestag:clubhouse.windrushtri.co.uk,2020-03-28:3279285:BlogPost:2209782020-03-28T10:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><span style="text-decoration: underline; font-size: 10pt;"><strong>FAQs</strong></span></p>
<p><span style="font-size: 10pt;"><strong>How much do the sessions cost?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">The sessions all cost 2 tokens which you can purchase from the MyClubHouse shop (you also need to have 2020 membership).</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Do I need specific kit?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">For…</span></li>
</ul>
<p><span style="text-decoration: underline; font-size: 10pt;"><strong>FAQs</strong></span></p>
<p><span style="font-size: 10pt;"><strong>How much do the sessions cost?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">The sessions all cost 2 tokens which you can purchase from the MyClubHouse shop (you also need to have 2020 membership).</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Do I need specific kit?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">For most sessions you can replace kit needed (e.g. weights = tin cans) apart from the bike sessions where you need a static bike to train (turbo, spin or watt bike). If you need help in purchasing one - ask in the cycling WhatsApp group.</span></li>
<li><span style="font-size: 10pt;">For the Zwift session you will need a Zwift membership</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Why is there a limit on numbers?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">The numbers are following BTF guidelines which insure us to do activities as a club.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Can I make requests for the pilates/S&C sessions?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">Yes! Just message Audrey, Rachel or coaching@windrushtri.co.uk with your requests.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Do I have to share my camera and audio?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">No! If you would prefer to hide your camera feed and/or audio thats completely up to you.</span></li>
<li><span style="font-size: 13.3333px;">The coach will provide feedback on your technique if you do share your video feed.</span></li>
</ul>
<p><span><strong>Why can't I sign up in the hour before?</strong></span></p>
<ul>
<li><span>The deadline is 60mins before a session to sign up otherwise you will miss the email from the coach with the session details.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Can I turn up late?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">We ask you to turn up 5-10mins earlier to the sessions to make it easier for the group and especially the coach.</span></li>
<li><span style="font-size: 10pt;">If it is a Zwift session it is easy to miss the start so we highly recommend you start 20mins early to make sure its all set up and ready to go.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Do I get a refund if I can’t go?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">Our usual refund policy will apply</span><ul>
<li><span style="font-size: 10pt;">Morning sessions = </span><span style="font-size: 10pt;">minimum of 12hrs notice</span></li>
<li><span>Evening sessions = minimum of 24hrs notice</span></li>
</ul>
</li>
<li><span style="font-size: 10pt;">If you can’t go we ask you to free up the session for those on the waiting list and if you don’t attend the session but still on the list we may restrict to future sessions.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>How does Zwift work for coached sessions?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">See <a href="https://clubhouse.windrushtri.co.uk/profiles/blogs/zwift-coached-sessions-instructions" target="_blank" rel="noopener">here</a> for all the instructions.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Why is the session signup cut off 60mins before the session starts?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">The coach emails out instructions prior to the start and will do this up to an hour before the session starts to allow you enough time to enable you to setup.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>What if I live in a house with other Windrush members? Can we use the same feed?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">We ask all athletes to sign up individually.</span></li>
<li><span style="font-size: 10pt;">It is up to you whether you use the same screen/video feed!</span></li>
<li><span style="font-size: 10pt;">Kids are also welcome to join our S&C sessions for free.</span></li>
</ul>
<p><span style="font-size: 10pt;"><strong>Why does this cost 2 tokens when I can do this free via other sources?</strong></span></p>
<ul>
<li><span style="font-size: 10pt;">This is a coached session where our coaches will be interacting with you personally and giving feedback when appropriate. </span></li>
<li><span style="font-size: 10pt;">We are also supporting our self employed coaches and keeping them employed during these challenging times!</span></li>
</ul>
<p><span style="text-decoration: underline;"><b>Heath and safety guidelines:</b></span></p>
<p><b>Turbo Sessions</b></p>
<p><span>Whether you wish to set up your turbo trainer fresh every time to save space or have your designated area for getting your turbo on, you’re going to have to learn to set it up properly at some point. Check out our list below on how to properly set up your turbo trainer for the best results:</span></p>
<ul>
<li><span>Find a suitable flat area in your home that allows enough space for you and your turbo equipment. If your area isn’t flat, you’ll find you’re rocking about.</span><br/> <span> </span></li>
<li><span>Place your turbo trainer on a floormat (if you have one). This not only stops damage to the surface but can also apply more stability to your turbo trainer. Plus, it stops you slipping in a puddle of sweat when you’re done working out.</span><br/></li>
<li><span>Fit your bike to your turbo trainer. Each model with have different fitting processes, please check with the manufacturer’s instructions. (For example - on a wheel-on trainer, you fix your rear wheel in the trainer with two simple clicks. For a direct drive trainer, you remove your rear wheel and mount your bike directly on the cassette mounted on the trainer. You place the trainer between the dropouts of your bike and secure it with a quick release or a thru-axle. Tighten up each fixing and ensure your rear wheel has contact with the roller if your trainer has one. Sometimes the best connectivity with trainers with rollers is only provided once weight is applied to the bike.)</span><br/> <span> </span></li>
<li><span>During an indoor session make sure you have water, a towel, comfortable cycling clothing and shoes (optional heart rate monitor, power meter, cadence and speedo)</span> </li>
</ul>
<p><b><span>Indoor S&C / Pilates / Run Sessions</span></b></p>
<p><span>Play it safe and reduce your risk of injury</span></p>
<ul type="square">
<li><span>Begin slowly with low-intensity exercises</span></li>
<li><span>Dress appropriately loose comfortable breathable clothing</span></li>
<li><span>Wear appropriate shoes/footwear your activity.</span></li>
<li><font color="#000000" face="Arial, sans-serif"><span>Warm up before exercising and cool down </span>afterwards<span>.</span></font></li>
<li><span>Pay attention to your surroundings when exercising indoors</span></li>
<li><span>use an exercise mat where possible</span></li>
<li><span>make sure the area is big enough for the exercise that you are doing</span></li>
<li><span>move things like tables and chairs out of the way (unless you are using them as part of the exercise programme)</span></li>
<li><span>check that any equipment that you use if fit for purpose.</span></li>
<li><span>Drink water before, during, and after your workout session, even if you don’t feel thirsty.</span></li>
<li><span>If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.</span></li>
</ul>Zwift Coached Sessions Instructionstag:clubhouse.windrushtri.co.uk,2020-03-26:3279285:BlogPost:2208712020-03-26T09:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p class="p1"><b>Instructions to setting up a Coached Zwift Workout and joining the meetup:</b></p>
<p class="p2">Step 1: Ensure you have installed the Zwift app on your <span style="text-decoration: underline;">desktop</span> (this process does not work on your mobile/tablet).</p>
<p class="p2">Step 2: Ensure you have an account (paid or trial) setup with Zwift - please put '<strong>windrush</strong>' at the end of your name.</p>
<p class="p2">Step 3: You will be sent an email 60mins prior…</p>
<p class="p1"><b>Instructions to setting up a Coached Zwift Workout and joining the meetup:</b></p>
<p class="p2">Step 1: Ensure you have installed the Zwift app on your <span style="text-decoration: underline;">desktop</span> (this process does not work on your mobile/tablet).</p>
<p class="p2">Step 2: Ensure you have an account (paid or trial) setup with Zwift - please put '<strong>windrush</strong>' at the end of your name.</p>
<p class="p2">Step 3: You will be sent an email 60mins prior with a link to download a <strong>.zwo</strong> file (this email will also have a zoom link - ignore this for now). Please save this file in your '<strong>Zwift' > 'Workouts'</strong> folder<strong> </strong>as shown below (Mac users will have a numeric ID folder inside the workouts folder, the workout file needs to go in there):</p>
<p class="p2"><span class="s1"><img src="https://zwiftinsider.com/wp-content/uploads/2017/12/image002.png" alt="Image result for Zwift directory folder" width="501" height="351"/></span></p>
<p class="p2">Step 4: Open up the Zwift application and click '<strong>Lets Go' </strong>(pair your devices as you normally would).</p>
<p class="p2"><span class="s1">Step 5: Click '<strong>Training</strong>' and you should be able to see the workout under '<strong>Custom</strong> <strong>workout' <span style="text-decoration: underline;">BUT DO NOT</span></strong> click it just yet! If it is not there, repeat the process above.</span></p>
<p class="p2"><span class="s1">Step 6: Go back to the main menu and click '<strong>Ride</strong>'</span></p>
<p class="p2"><span class="s1">Step 7: </span>Open up the Zwift Companion App <span style="text-decoration: underline;">on your phone</span> and click '<strong>More'</strong> then<strong> </strong>click '<span class="s1"><strong>Find</strong> <strong>Zwifters</strong>'.</span></p>
<p class="p2"><span class="s1">Step 8: Search for and add '<strong>Windrush Coach'</strong>.</span></p>
<p class="p2"><span class="s1"><a href="https://storage.ning.com/topology/rest/1.0/file/get/4233395187?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/4233395187?profile=RESIZE_710x" width="200" class="align-center"/></a></span></p>
<p class="p2"></p>
<p class="p2"></p>
<p class="p2">Step 9: You will then be sent the <strong>meeting invite</strong> (Feel free to a ride during this time if you like - keep it easy!) once you have received the invite (either by desktop or mobile) click '<strong>accept'</strong></p>
<p>Step 10: Now load up the workout by clicking:</p>
<ol>
<li><strong>Menu</strong></li>
<li><strong>Workouts</strong></li>
<li>Select the <strong>custom workout</strong></li>
<li><strong>Back</strong></li>
</ol>
<p>You will see the workout in the top left corner and it will only start once the meetup starts so feel free to continue pedalling!</p>
<p class="p2">Step 11 (for audio): Join the <strong>Zoom meeting link</strong> in the original email and chat to the coach/members!</p>
<p class="p2">––––––––––––</p>
<p class="p1"><b>Please be aware if you miss the start of the meet-up you are UNABLE to join late (Zwift's rules not ours!).</b></p>
<p class="p1">Questions please email coaching@windrushtri.co.uk</p>Compulsory newbie to Velodrome induction sessionstag:clubhouse.windrushtri.co.uk,2020-01-01:3279285:BlogPost:2206172020-01-01T19:07:19.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>The popular velodrome sessions are become even more increasingly popular – which is great as it is an awesome training session.</p>
<p>To help continue to be able to deliver a safe and supportive session they have be reworked for 2020 to help ensure the coaches are able to do this.</p>
<p>If you have never cycled at the Velodrome before you will be required to attend* a '<a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=2644" target="_self">New to Velodrome…</a></p>
<p>The popular velodrome sessions are become even more increasingly popular – which is great as it is an awesome training session.</p>
<p>To help continue to be able to deliver a safe and supportive session they have be reworked for 2020 to help ensure the coaches are able to do this.</p>
<p>If you have never cycled at the Velodrome before you will be required to attend* a '<a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=2644" target="_self">New to Velodrome induction</a><span>' first before being able to attend the regular '<a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=2578" target="_self">Intervals and endurance (Velodrome)'</a> session. We will continue to review this and welcome any feedback.</span></p>
<p><span>Any questions please post below and hope to see you at the Velodrome soon!</span></p>
<p><span>#happytraining</span></p>
<p><em>*if you turn up to a regular session with having completed an induction session you will not be allowed to join in the session for safety reasons.</em></p>2020 Swim Sessions update and overviewtag:clubhouse.windrushtri.co.uk,2020-01-01:3279285:BlogPost:2205222020-01-01T18:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><span style="font-size: 10pt;">We have reviewed our 2019 swim sessions and have updated them to be even better for 2020, so they can cater for the wide range of members new and old we are lucky to have in the club!</span></p>
<p><span style="font-size: 10pt;">Here is an overview:</span></p>
<ol>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=3178" rel="noopener" target="_blank">Swimming: Technique and fitness for Novices and…</a></span></li>
</ol>
<p><span style="font-size: 10pt;">We have reviewed our 2019 swim sessions and have updated them to be even better for 2020, so they can cater for the wide range of members new and old we are lucky to have in the club!</span></p>
<p><span style="font-size: 10pt;">Here is an overview:</span></p>
<ol>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=3178" target="_blank" rel="noopener">Swimming: Technique and fitness for Novices and Newbies</a></span><br/><ul>
<li><span style="font-size: 10pt;">Thursdays 7-8 AM</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400; font-size: 10pt;">Learning the fundamentals of the most efficient front crawl technique for triathlon to help you feel capable and confident</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400; font-size: 10pt;">Our coaches will provide you with ample feedback and drill recommendations to help get your swimming on track</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Confident swimming 50m in deep water (ideally front crawl)</span></li>
<li><span style="font-size: 10pt;"><span style="font-weight: 400;">Two lanes:<br/> Lane 1 = for the more confident novice<br/> Lane 2 = for the more newbie or inexperienced swimmer<br/></span> <span style="font-weight: 400;"><br/></span></span></li>
</ul>
</li>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=3192" target="_blank" rel="noopener">Technique and fitness for Improver swimmers</a></span><br/><ul>
<li><span style="font-size: 10pt;">Mondays 8.30-9.30 PM </span></li>
<li><span style="font-weight: 400; font-size: 10pt;">This 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</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Our coaches may provide you with feedback and drill recommendations to help get your swimming on track</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Confident swimming the speeds below and/or have attended the novice/newbie sessions and coach has advised you to attend</span></li>
<li><span style="font-size: 10pt;"><span style="font-weight: 400;">Two lanes: <br/> Lane 1 = around 1.50 minutes per 100m swim speed <br/></span> <span style="font-weight: 400;">Lane 2 = around 2.10 minutes per 100m swim speed<br/> <br/></span></span></li>
</ul>
</li>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=3165" target="_blank" rel="noopener">Speed and endurance for Improver to Advanced swimmers</a></span><br/><ul>
<li><span style="font-weight: 400; font-size: 10pt;">Thursdays 8.45-9.45 PM</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Continuous swimming with higher intensity and pacing (less focus on technique)</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Additional strength and endurance work utilising pullbuoy, paddles, band and kickboard</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Confident swimming the speeds below and have attended at least 4 improver sessions (or been swimming weekly for the past 4 weeks)</span></li>
<li><span style="font-size: 10pt;"><span style="font-weight: 400;">Three lanes: <br/> Lane 1 = around 2.10 minutes per 100m swim speed <br/></span> <span style="font-weight: 400;">Lane 2 = around 1.50 minutes per 100m swim speed <br/> Lane 3 = around 1.30 minutes per 100m swim speed<br/> <br/></span></span></li>
</ul>
</li>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3139" target="_blank" rel="noopener">Swim technique focused course for Novice to Advanced swimmers</a></span><br/><ul>
<li><span style="font-weight: 400; font-size: 10pt;">Fridays 8.15-9.15 PM starting 10th January </span></li>
<li><span style="font-size: 10pt;"><span style="font-weight: 400;"><strong>Back to basics:</strong> </span><span style="font-weight: 400;">Will help you feel more confident and relaxed in the water, leaving you with a greater understanding of your stroke and what you need to do to continue improving</span></span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Requirements: Confident swimming 50m in deep water (breaststroke is allowed) </span></li>
<li><span style="font-weight: 400; font-size: 10pt;"><strong>Advancing your technique:</strong> Will build on the fundamentals learned (or you may already have) to equal a more efficient stroke for a successful season of swimming and racing</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Requirements: Confident swimming 400m non stop (front crawl only) <br/> <br/></span></li>
</ul>
</li>
<li><span style="font-size: 10pt;"><strong>121 coaching for Novice to Advanced swimmers</strong></span><ul>
<li><span style="font-size: 10pt;">Fridays </span></li>
<li><span style="font-weight: 400; font-size: 10pt;">A bespoke to you lesson of personal tuition to help you learn to improve your technique, regardless of your current ability.</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">Speak to Audrey about your specific requirements and to book <a href="mailto:audrey@alphafitness.me.uk">audrey@alphafitness.me.uk<br/> <br/></a></span></li>
</ul>
</li>
<li><span style="font-size: 10pt;"><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/ViewSeries?id=2674" target="_blank" rel="noopener">Uncoached for all swimmers</a></span><br/><ul>
<li><span style="font-weight: 400; font-size: 10pt;">Saturday 9.45-10.45 AM</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">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. In the winter it is a chance to experience cold water swimming.</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">For those confident swimming 100m in deep and cold water</span></li>
<li><span style="font-weight: 400; font-size: 10pt;">One lane shared by all abilities (see pool etiquette guidelines <a href="https://clubhouse.windrushtri.co.uk/page/swim-advice" target="_blank" rel="noopener">here</a>)<br/> <br/></span></li>
</ul>
</li>
</ol>
<p><span style="font-weight: 400; font-size: 10pt;">Any questions please post below or email coaching@windrushtri.co.uk</span></p>
<p><span style="font-weight: 400; font-size: 10pt;">#happytraining</span></p>Windrush Training Plans launch 6th January!tag:clubhouse.windrushtri.co.uk,2020-01-01:3279285:BlogPost:2205202020-01-01T18:00:24.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Ready to kick start your 2020 training? Why not do it with a Windrush Training Plan!</p>
<p>Find out more here <a href="https://windrushtri.co.uk/trainingplans">https://windrushtri.co.uk/trainingplans</a></p>
<p>#happytraining</p>
<p>Ready to kick start your 2020 training? Why not do it with a Windrush Training Plan!</p>
<p>Find out more here <a href="https://windrushtri.co.uk/trainingplans">https://windrushtri.co.uk/trainingplans</a></p>
<p>#happytraining</p>Club Races 2020tag:clubhouse.windrushtri.co.uk,2019-11-29:3279285:BlogPost:2205042019-11-29T09:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>The results are finalised and the votes counted, here are the winners:</p>
<p>Sprint Distance: Crystal Palace 17th May <a href="http://www.crystalpalacetriathletes.com/">www.crystalpalacetriathletes.com/</a></p>
<p>Standard Distance: London tri 9th August <a href="http://www.livetotri.co.uk/london/">www.livetotri.co.uk/london/</a> (please opt for 'Sunday <span>Olympic Westminster' </span>but you are welcome to do saturday also if you prefer)</p>
<p>Middle Distance: Hever castle Gauntlet 27th…</p>
<p>The results are finalised and the votes counted, here are the winners:</p>
<p>Sprint Distance: Crystal Palace 17th May <a href="http://www.crystalpalacetriathletes.com/">www.crystalpalacetriathletes.com/</a></p>
<p>Standard Distance: London tri 9th August <a href="http://www.livetotri.co.uk/london/">www.livetotri.co.uk/london/</a> (please opt for 'Sunday <span>Olympic Westminster' </span>but you are welcome to do saturday also if you prefer)</p>
<p>Middle Distance: Hever castle Gauntlet 27th September <a href="https://www.castletriathlonseries.co.uk/races/the-gauntlet-half-iron-distance/">www.castletriathlonseries.co.uk/races/the-gauntlet-half-iron-distance/</a><a href="http://www.castletriathlonseries.co.uk"></a>* (you are welcome to signup to any other race distance if you prefer)</p>
<p>We will plan activities around and at these events, e.g. camping, training days etc.</p>
<p>Sign up to one or all and hope to see you there!</p>
<p>(*unfortunately the original middle distance winner Holkham Outlaw clashes with the Aquathlon so had to be removed!)</p>PLEASE VOTE FOR 2020 CLUB RACES (CLOSES 25th NOVEMBER)tag:clubhouse.windrushtri.co.uk,2019-11-18:3279285:BlogPost:2202222019-11-18T10:46:37.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><a href="https://forms.gle/qrmR9x3gSHehwqSY8">https://forms.gle/qrmR9x3gSHehwqSY8</a></p>
<p>Happy voting!</p>
<p><a href="https://forms.gle/qrmR9x3gSHehwqSY8">https://forms.gle/qrmR9x3gSHehwqSY8</a></p>
<p>Happy voting!</p>Windrush Roast Dinner Seminarstag:clubhouse.windrushtri.co.uk,2019-11-03:3279285:BlogPost:2203082019-11-03T20:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>We have an exciting line up planned for our <span>Windrush Roast Dinner Seminars:</span></p>
<p><span><strong>Planning your 2020 season </strong><br></br> Sunday, 15 December 201918:30 - 20:00<br></br> <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2553">https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2553</a><br></br></span></p>
<p><strong>Dealing with and preventing injury <br></br></strong> <span>Sunday, 2 February 2020 18:30 - 20:00…<br></br></span></p>
<p>We have an exciting line up planned for our <span>Windrush Roast Dinner Seminars:</span></p>
<p><span><strong>Planning your 2020 season </strong><br/> Sunday, 15 December 201918:30 - 20:00<br/> <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2553">https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2553</a><br/></span></p>
<p><strong>Dealing with and preventing injury <br/></strong> <span>Sunday, 2 February 2020 18:30 - 20:00<br/></span> <span><a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3222">https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=3222</a></span></p>
<p><span><strong>Age Group racing</strong><br/> Sunday, 9 February 2019 19:00 - 21:00<br/> <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2552">https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2552</a></span></p>
<p><strong>Welcome to Windrush<br/></strong>TBC</p>
<p><strong>Nutrition for triathlon<br/></strong>TBC</p>
<p><strong>How to train your mind for triathlon including dealing with race day nerves<br/></strong> <span>Sunday, 3 May 2020 19:00 - 21:00</span></p>
<p><span>Any questions or requests please pop coaching@windrushtri.co.uk</span></p>
<p><em>Please note that these dates may be subject to change.</em></p>
<p><strong> </strong></p>
<p></p>Windrush Events 2020tag:clubhouse.windrushtri.co.uk,2019-10-30:3279285:BlogPost:2201102019-10-30T18:36:54.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Add your confirmed, thinking about, race suggestions into the Windrush events 2020 calendar!</p>
<p><a href="https://docs.google.com/spreadsheets/d/1BGDW-dHFyNtorFNO_vbjQ2MNyg5JpNC14g-AtUOIKt4/edit#gid=0">https://docs.google.com/spreadsheets/d/1BGDW-dHFyNtorFNO_vbjQ2MNyg5JpNC14g-AtUOIKt4/edit#gid=0</a></p>
<p>Happy racing!</p>
<p>Add your confirmed, thinking about, race suggestions into the Windrush events 2020 calendar!</p>
<p><a href="https://docs.google.com/spreadsheets/d/1BGDW-dHFyNtorFNO_vbjQ2MNyg5JpNC14g-AtUOIKt4/edit#gid=0">https://docs.google.com/spreadsheets/d/1BGDW-dHFyNtorFNO_vbjQ2MNyg5JpNC14g-AtUOIKt4/edit#gid=0</a></p>
<p>Happy racing!</p>Winter Timetable starts 1st October 2019tag:clubhouse.windrushtri.co.uk,2019-09-24:3279285:BlogPost:2196612019-09-24T13:05:29.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Find out more here </p>
<p><a href="https://windrushtri.co.uk/winter-training-schedule">https://windrushtri.co.uk/winter-training-schedule</a></p>
<p>Questions and suggestions to coaching@windrushtri.co.uk</p>
<p>Happy training!</p>
<p>Find out more here </p>
<p><a href="https://windrushtri.co.uk/winter-training-schedule">https://windrushtri.co.uk/winter-training-schedule</a></p>
<p>Questions and suggestions to coaching@windrushtri.co.uk</p>
<p>Happy training!</p>Winter Timetable starts 1st October 2019tag:clubhouse.windrushtri.co.uk,2019-09-24:3279285:BlogPost:2197532019-09-24T13:05:25.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Find out more here </p>
<p><a href="https://windrushtri.co.uk/winter-training-schedule">https://windrushtri.co.uk/winter-training-schedule</a></p>
<p>Questions and suggestions to coaching@windrushtri.co.uk</p>
<p>Happy training!</p>
<p>Find out more here </p>
<p><a href="https://windrushtri.co.uk/winter-training-schedule">https://windrushtri.co.uk/winter-training-schedule</a></p>
<p>Questions and suggestions to coaching@windrushtri.co.uk</p>
<p>Happy training!</p>Swim Course: Back to Basics | Starting 4th Octobertag:clubhouse.windrushtri.co.uk,2019-09-23:3279285:BlogPost:2196592019-09-23T18:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Our ever popular 'Back to Basics' Swim Course is back!!</p>
<p>It will take you through the basic techniques to apply to your triathlon swim stroke to help improve your efficiency and as we come into the winter season there isn't a better time to learn!</p>
<p>Starting 4th October for 5 Weeks costing only £50 (5 min signup for the course to run)</p>
<p>The sessions will focus on the following:<br></br> - Breathing (head position, rotation)<br></br> - Streamline (body position, kicking)<br></br> -…</p>
<p>Our ever popular 'Back to Basics' Swim Course is back!!</p>
<p>It will take you through the basic techniques to apply to your triathlon swim stroke to help improve your efficiency and as we come into the winter season there isn't a better time to learn!</p>
<p>Starting 4th October for 5 Weeks costing only £50 (5 min signup for the course to run)</p>
<p>The sessions will focus on the following:<br/> - Breathing (head position, rotation)<br/> - Streamline (body position, kicking)<br/> - Co-ordination (core)<br/> - Stroke Development (hand entry, catch, pull and push)<br/> <br/> Find out more and sign up <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=2295" target="_blank" rel="noopener">here</a></p>
<p><a href="https://storage.ning.com/topology/rest/1.0/file/get/3606977959?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/3606977959?profile=RESIZE_710x" width="524" class="align-full" height="304"/></a></p>
<p></p>
<p></p>5 Week Sussex Triathlon Training Planstag:clubhouse.windrushtri.co.uk,2019-07-18:3279285:BlogPost:2192652019-07-18T20:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Are you looking to complete your first Triathlon at Sussex or need some help on getting you race ready?</p>
<p>We have a 5 week training plan to help guide you along your exciting journey to that finish line.</p>
<p>Plan highlights:</p>
<ul>
<li>5 week training plan delivered via <a href="https://trainingpeaks.com" rel="noopener" target="_blank">TrainingPeaks</a></li>
<li>The plan includes sessions from the Windrush training schedule, helping you keep training social and guide you to what…</li>
</ul>
<p>Are you looking to complete your first Triathlon at Sussex or need some help on getting you race ready?</p>
<p>We have a 5 week training plan to help guide you along your exciting journey to that finish line.</p>
<p>Plan highlights:</p>
<ul>
<li>5 week training plan delivered via <a href="https://trainingpeaks.com" target="_blank" rel="noopener">TrainingPeaks</a></li>
<li>The plan includes sessions from the Windrush training schedule, helping you keep training social and guide you to what sessions to be doing and when</li>
<li>Additional bonus training sessions to do in your own time</li>
<li>Lots of Club support along the way</li>
</ul>
<p>5 week training plan costs just £35 and can be purchased <a href="https://myclubhouse.windrushtri.co.uk/Shop/Browse/ViewProduct?id=178" target="_blank" rel="noopener">via the club shop</a> starting 27th July.</p>
<p>Any questions please reach out to coaching@windrushtri.co.uk</p>
<p></p>
<p><a href="https://storage.ning.com/topology/rest/1.0/file/get/2584703715?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/2584703715?profile=RESIZE_710x" width="500" class="align-left"/></a></p>Summer timetable launching 6th May 2019tag:clubhouse.windrushtri.co.uk,2019-03-20:3279285:BlogPost:2176112019-03-20T15:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><b>All details can be found here <a href="https://windrushtri.co.uk/training-schedule">https://windrushtri.co.uk/training-schedule</a></b></p>
<p>Any questions just pop an email to coaching@windrushtri.co.uk</p>
<p>Hope to see you at a training session soon!</p>
<p><b>All details can be found here <a href="https://windrushtri.co.uk/training-schedule">https://windrushtri.co.uk/training-schedule</a></b></p>
<p>Any questions just pop an email to coaching@windrushtri.co.uk</p>
<p>Hope to see you at a training session soon!</p>Exciting Saturday Lido Session this week!!!!!tag:clubhouse.windrushtri.co.uk,2019-02-14:3279285:BlogPost:2173512019-02-14T11:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<div><span style="font-size: 14pt;"><strong>Windrush to make the triathlon big screen this Saturday 16/2/19!!</strong></span></div>
<div>We have BTF (British Triathlon) popping by to film us in our natural habitat of the lido! So please don your best swim suit with Windrush hat and pop along to the normal Saturday session 9.45-10.45am. </div>
<div>There will be cold water swim badges to be achieved and awarded by the swim captains (only 50m of swimming needed) with a superb cake baked by Claire…</div>
<div><span style="font-size: 14pt;"><strong>Windrush to make the triathlon big screen this Saturday 16/2/19!!</strong></span></div>
<div>We have BTF (British Triathlon) popping by to film us in our natural habitat of the lido! So please don your best swim suit with Windrush hat and pop along to the normal Saturday session 9.45-10.45am. </div>
<div>There will be cold water swim badges to be achieved and awarded by the swim captains (only 50m of swimming needed) with a superb cake baked by Claire to be dished out poolside and of course the usual warming sauna! </div>
<div>It would be great to show the triathlon community what Windrush love to do as a member of such an awesome club and if you wish to say a few more words about it on camera in exchange for a triathlon goodie bag then let me know!</div>
<div><div>See you Saturday - don’t miss it!</div>
</div>Windrush Training Planstag:clubhouse.windrushtri.co.uk,2019-01-04:3279285:BlogPost:2167292019-01-04T23:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><span style="font-size: 12pt;"><strong>We are excited to announce the Windrush Training Plans!</strong></span></p>
<p>You (the members) have been telling us you want more to help you train and achieve your goals throughout the season in addition to the Windrush Training Sessions. So we have created an exciting new weekly training plan to help structure your training.</p>
<p>More details and to sign up can be found…</p>
<p><span style="font-size: 12pt;"><strong>We are excited to announce the Windrush Training Plans!</strong></span></p>
<p>You (the members) have been telling us you want more to help you train and achieve your goals throughout the season in addition to the Windrush Training Sessions. So we have created an exciting new weekly training plan to help structure your training.</p>
<p>More details and to sign up can be found <a href="https://windrushtri.co.uk/trainingplans/" target="_blank" rel="noopener">here</a> so get started on your best season yet!</p>
<p>If you want to find out more about the Windrush training plans before signing up - just contact Coaches Becky of Nick coaching@windrushtri.co.uk</p>
<p><strong>Happy training!</strong><br/> #windrushfamily<br/> #windrushtraining</p>
<p><span style="font-size: 10pt;"><em><strong><a href="https://storage.ning.com/topology/rest/1.0/file/get/655748015?profile=original" target="_blank" rel="noopener"><img src="https://storage.ning.com/topology/rest/1.0/file/get/655748015?profile=original&width=500" width="500" class="align-full"/></a></strong></em></span></p>
<p></p>
<p></p>Training starts the 5th January 2019!tag:clubhouse.windrushtri.co.uk,2019-01-01:3279285:BlogPost:2166072019-01-01T20:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p><span style="font-size: 14pt;"><strong>Here is the exciting training schedule coming up for 2019</strong></span></p>
<p></p>
<p><span style="text-decoration: underline;"><b>Coached training schedule (January-March)</b></span></p>
<p><strong>Monday:</strong> </p>
<ul>
<li>Pilates</li>
<li>Technique swim</li>
</ul>
<p><strong>Tuesday:</strong></p>
<ul>
<li>Cycling at the Velodrome</li>
</ul>
<p><strong>Wednesday:</strong></p>
<ul>
<li>Cycling at the Lido (Spin…</li>
</ul>
<p><span style="font-size: 14pt;"><strong>Here is the exciting training schedule coming up for 2019</strong></span></p>
<p></p>
<p><span style="text-decoration: underline;"><b>Coached training schedule (January-March)</b></span></p>
<p><strong>Monday:</strong> </p>
<ul>
<li>Pilates</li>
<li>Technique swim</li>
</ul>
<p><strong>Tuesday:</strong></p>
<ul>
<li>Cycling at the Velodrome</li>
</ul>
<p><strong>Wednesday:</strong></p>
<ul>
<li>Cycling at the Lido (Spin bikes)</li>
</ul>
<p><strong>Thursday:</strong></p>
<ul>
<li>Technique swim</li>
<li>Running at track</li>
<li>Swim Squad - New addition to help make you a faster and stronger swimmer (all speeds welcome!)</li>
</ul>
<p><strong>Friday:</strong></p>
<ul>
<li>Strength and conditioning</li>
<li>Swim course: Back to basics (Jan-Feb)</li>
<li>Swim course: Advancing your technique (Feb-Mar)</li>
</ul>
<p><strong>Sunday:</strong></p>
<ul>
<li>Various seminars (How to use training peaks and nutrition coming up in Jan!)</li>
</ul>
<p></p>
<p><span style="text-decoration: underline;"><b>Additional coached training sessions</b></span></p>
<ul>
<li>Natural running form workshop (5th Jan)</li>
<li>Cycling skills (6th Jan)</li>
<li>Off road running and cycling (TBC)</li>
</ul>
<p></p>
<p><span style="text-decoration: underline;"><strong>Windrush training plans are launching the 6th January!</strong></span></p>
<ul>
<li>Middle and standard distances</li>
<li>Newbie and experienced levels</li>
<li>Compliments the Windrush training schedule</li>
<li>Coach support</li>
</ul>
<p></p>
<p>Any questions please email me at coaching@windrushtri.co.uk and happy training!</p>Windrush 2018 Coaching Surveytag:clubhouse.windrushtri.co.uk,2018-12-07:3279285:BlogPost:2160092018-12-07T18:47:03.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Have you had a great year training with Windrush Triathlon Club or have you got some thoughts on how it could be better?</p>
<p>Then fill out the Windrush 2018 Coaching Survey to help us plan for 2019 - get your response in early to help us shape the year!</p>
<p>Head here <a href="https://goo.gl/forms/HENREglUwGmUO0f83">https://goo.gl/forms/HENREglUwGmUO0f83</a></p>
<p>Thank you!</p>
<p>Have you had a great year training with Windrush Triathlon Club or have you got some thoughts on how it could be better?</p>
<p>Then fill out the Windrush 2018 Coaching Survey to help us plan for 2019 - get your response in early to help us shape the year!</p>
<p>Head here <a href="https://goo.gl/forms/HENREglUwGmUO0f83">https://goo.gl/forms/HENREglUwGmUO0f83</a></p>
<p>Thank you!</p>Windrush 2018 Coaching Surveytag:clubhouse.windrushtri.co.uk,2018-12-06:3279285:BlogPost:2155962018-12-06T13:52:07.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Have you had a great year training with Windrush Triathlon Club or have you got some thoughts on how it could be better?</p>
<p>Then fill out the Windrush 2018 Coaching Survey to help us plan for 2019 - get your response in early to help us shape the year!</p>
<p>Head here <a href="https://goo.gl/forms/HENREglUwGmUO0f83">https://goo.gl/forms/HENREglUwGmUO0f83</a></p>
<p>Thank you!</p>
<p>Have you had a great year training with Windrush Triathlon Club or have you got some thoughts on how it could be better?</p>
<p>Then fill out the Windrush 2018 Coaching Survey to help us plan for 2019 - get your response in early to help us shape the year!</p>
<p>Head here <a href="https://goo.gl/forms/HENREglUwGmUO0f83">https://goo.gl/forms/HENREglUwGmUO0f83</a></p>
<p>Thank you!</p>Windrush Club Standard Champs at Sussex Triathlontag:clubhouse.windrushtri.co.uk,2018-08-22:3279285:BlogPost:2143712018-08-22T09:30:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Team Windrush it is time to sign up to the last <strong>Windrush Champs race of the year</strong>!!!</p>
<p><a href="http://www.sussextriathlon.co.uk/" rel="noopener" target="_blank">The Sussex Triathlon<br></br></a> 23rd September 2018</p>
<p>A great course with a calm lake swim, rolling bike course of 2 laps and a mixed trail run through the forest (a big hill but its good fun!) with the great support of racing against your team mates which makes it the most fun and friendliest race…</p>
<p>Team Windrush it is time to sign up to the last <strong>Windrush Champs race of the year</strong>!!!</p>
<p><a href="http://www.sussextriathlon.co.uk/" target="_blank" rel="noopener">The Sussex Triathlon<br/></a> 23rd September 2018</p>
<p>A great course with a calm lake swim, rolling bike course of 2 laps and a mixed trail run through the forest (a big hill but its good fun!) with the great support of racing against your team mates which makes it the most fun and friendliest race ever!</p>
<ul>
<li>Easy to get by train (day before) with a short-ish cycle (or car sharing)</li>
<li>Camping is available the night before so you can roll out of bed to the start – last year we had a bonfire with a yummy BBQ and for those taking it less competitively beers</li>
<li>For those who are competitive – first windrush female and male standard distance get prizes from the club</li>
<li>There will then be post race yoga and once recovered everyone heads back to London and to the local pub to celebrate</li>
<li>If you want to do the sprint or middle distance please do</li>
</ul>
<p>Any questions please ask - we had over 30 windrushers last year so lots of pre race experience...!</p>
<p>Emily Robinson with be taking the reins as chief supporter this year after her top performance of it last year - so if you are new to the triathlon world she will be on hand to assist every step of the way (except during the race...as thats not allowed!)</p>
<p><a href="http://www.sussextriathlon.co.uk/" target="_blank" rel="noopener">Sign up</a> now.......! RSVP <a href="https://myclubhouse.windrushtri.co.uk/Events/Calendar/View?id=537" target="_blank" rel="noopener">here</a>!</p>
<p>If you are no convinced already take a look <a href="https://www.facebook.com/pg/WindrushTriathlonClub/photos/?tab=album&album_id=1449210955164650" target="_blank" rel="noopener">here</a> for the fun that was had last year </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2543294539?profile=original" target="_self"><img width="400" src="http://storage.ning.com/topology/rest/1.0/file/get/2543294539?profile=RESIZE_480x480" width="400" class="align-full"/></a></p>Windrush ‘official’ WhatsApp chattag:clubhouse.windrushtri.co.uk,2018-05-10:3279285:BlogPost:2095982018-05-10T22:00:00.000ZRebecca Goodwinhttps://clubhouse.windrushtri.co.uk/profile/BeckyG
<p>Because we love to chat we have decided it is time to launch <strong>official Windrush WhatsApp</strong> groups!</p>
<p>As members of the Windrush family we know how important it is to feel supported and part of our family and we feel one of the ways we can help achieve this is by utilising the free instant messaging platform ‘WhatsApp’.</p>
<p>There are groups for general triathlon and race chat and the three disciplines to help divide the discussions and you can join them by heading …</p>
<p>Because we love to chat we have decided it is time to launch <strong>official Windrush WhatsApp</strong> groups!</p>
<p>As members of the Windrush family we know how important it is to feel supported and part of our family and we feel one of the ways we can help achieve this is by utilising the free instant messaging platform ‘WhatsApp’.</p>
<p>There are groups for general triathlon and race chat and the three disciplines to help divide the discussions and you can join them by heading <a href="https://myclubhouse.windrushtri.co.uk/Cms/Spaces/DEFAULT/WhatsApp+Groups" target="_blank" rel="noopener">here.</a></p>
<p>Please join if you would like to (you can leave at any time!) and keep the chat fun, positive and helpful.</p>
<p>If you don’t fancy joining – don’t fear we will continue driving hot topics and arrangements to the forum for the whole community – we really just want the WhatsApp groups to be another string to our bow in terms of communication (like with Instagram and Facebook).</p>
<p>The groups are called:</p>
<p>Windrush x Triathlon<br/> Windrush x Swimming<br/> Windrush x Cycling<br/> Windrush x Running</p>
<p>FAQs:</p>
<ul>
<li>What about the existing WhatsApp groups?<br/> These are member led so feel free to use them but bear in mind they are not looked after by Windrush</li>
<li>Will I miss out if I don’t join them?<br/> Most certainly not, anything that should be echoed on the forum will find its way there</li>
<li>How do I join the group?<br/> Click <a href="https://myclubhouse.windrushtri.co.uk/Cms/Spaces/DEFAULT/WhatsApp+Groups" target="_blank" rel="noopener">here</a> and log in to find out how</li>
<li>I can't see the page on the link <br/> You need to be a fully paid up member and logged in to access – this is to keep it secure</li>
<li>I don’t have WhatsApp<br/> Find out more and to download the app to your phone <a href="https://www.whatsapp.com/" target="_blank" rel="noopener">here</a></li>
</ul>
<p>Any questions or thoughts please let me know</p>
<p>Happy chatting! <br/><br/></p>