Windrush Seminar Series

Whilst we are still in the winter months what better way to support your training than coming along to hear some top tips from some of our professionals.  We have the following talks coming up.  They are open to everyone and the speakers are more than happy to answer any questions as well as show you some practical ways to support your training and racing.  For more information and to book a place see the links below. 


Injury Prevention with Nichola Roberts
Tuesday 13th February 7.30pm in the Florence
Learn how to stay on track and injury free with your training, reasons why we injure, and common injuries and how to prevent them. This is a practical session demonstrating stretches and key exercises to improve your bodies robustness to injury.


Managing Emotion and concentration workshop with Sam Blackburn
Tuesday 27th February 7.30pm in the Florence
Practical session learning some helpful types in how to manage emotions pre, during and post races.


Sports Nutrition talk with Caroline MacGregor
Thursday 15th March 7.30pm in the Florence

Hear how the timing and content of your meals can improve your performance and recovery from training. 


Beginners Bike Maintenance at Balfes Bikes in Streatham 
Tuesday 27th March 7.30pm
A chance to ask any questions about your bike (big or small) to the guys at Balfes, they'll also be showing us some practical tips. 


Introduction to Performance and Age Group Racing with Nick Flower and Justin Walsh
Hear from our performance leads on keys tips and ways of entering, qualifying and racing this season. 


Introduction to Mindfulness in Sports with Sam Blackburn
Thursday 12th April 7:30pm in the Florence

A practical session on how Mindfulness might be used in your training and races. 


Ask the panel Q&A social
Come hear some great tips and ask any burning questions to our panel of experts followed by some social drinks. 


Introduction to triathlon

Our regular session introducing you to all things triathlon and Windrush. 

If there are other topics you would like to see covered our seminar series please let me know and we can see what we can do!


Sam (Kit Co-ordinator)

Parkrun mobmatch series!

 Large group of Windrush members at Mobmatch

One of our favourite events of prior years is back!

A mobmatch is a super-simple and fun league where the winning club is the one who fields the mostrunners, not the fastest...

Who fancies racing CPT, Chasers, Tritons, Ful-on, Optima, Kingfisher and many more over a series of 3 races?

Race dates are 17th February, 17th March and 28th April.

Races will be Wimbledon Common, South Norwood Country Park and Hilly Fields - representing a fair distance for everyone to travel.

Results at the end with a trinket for fastest team overall (4 to score) and the main trophy for whoever fields the most runners over the 3 events. 

Runners must be wearing club colours and have their club as their parkrun club so that the results are easy to sort.

Windrush Juniors most welcome to participate and help push our team size up.

A bit nearer the time, we'll create events for each but for now please just keep those Saturday mornings clear.



Lloyd (run captain)

Calling all new members – Intro to Tri evening

 Windrush members at camp before Triathlon

New to Windrush or triathlon? Signed up for a race but not quite sure what to do next? Or joined Windrush months ago but not quite braved a training session yet?

We’ll be hosting our first Intro to Tri evening of 2018 on Wednesday 31 January at The Florence. Come along to hear more about Windrush and our training sessions and events, how to book for sessions, how you should go about preparing for your first race, how to train, what to wear and what you need to think about on the day, and to meet some friendly faces.

The session will be led by Audrey, one of our club coaches (currently coaches track on a Thursday, as well as one to one coaching, including swim coaching)

RSVP to the event here. Looking forward to seeing you there.


Lucy (Head coach)

Happy New (membership) year

Greetings Windrush members new and old. The new year is now upon us so it's time to pay your 2018 Windrush membership (thank you to those who have already done so). Membership is an annual fee of £30 (£15 for students, £5 for juniors) running by the calendar year (therefore it expires at the end of December each year). The membership fee helps towards the day-to-day running of the club and enables us to keep the session fees affordable. There are so many benefits to being a Windrush member so the membership fee is a pretty good bargain.

As Dave had mention in his post a few weeks ago we are using a new system for membership this year called myclubhouse. As it's a new system and separate from the forum everyone will need to first register their details on the system and second pay their membership fee (it will appear in your shopping basket in the top right hand corner). It's a step-by-step process and full instructions of what's involved can be found here. Before long members will also be able to purchase training sessions through myclubhouse. Full details of this will be announced in due course.

Back by popular demand this year are physical membership cards (designed by Becky, see pic attached). There are two fields on the reverse of the card, the first is for your name and the second for the phone number of your emergency contact. Please fill out these details in black pen once you receive your card. I will be at the lido cafe after Parkrun this Saturday Jan 6 to distribute the new cards to paid up members (I'll be around until about 10:45am). You'll also be able to pick up your card at the New Years party Jan 20. If you can't make it to either of these don't fret as there will be other opportunities, I'll put a post up on the forum in advance.

Once you've got your new card please remember to bring it along to training. Firstly it's easier for the person on reception at the gym to recognise you as a Windrush member and secondly it's important that our coaches have instant access to your emergency contact details in the case of an accident. Another plus of our membership cards is that they act as a discount card at a number of local businesses. Full details of what discounts you can get can be found here (also within my documents on myclubhouse).

If you have any questions give me a shout directly or at

Aine (Membership secretary)

Club Rides – Useful info

 Image of group of Windrush members out on a ride

Howdy Club Members,

As ride captains we are trying to get more people riding their bikes, not just for races but also to enjoy riding and training together with this lovely club! A lot of riding is already happening most Sundays, however, it can be a bit hit and miss to find the right training buddy, hesitation to post a ride on the forum or joining one.

To get a bit consistency into what is on offer for Sunday riding we will be setting up a few club rides where people can just RSVP, but we do encourage you all to post your rides on the forum.

When you are posting a ride, it would be great if you could use the following classification and content, so your fellow club members know what you are up to!

Ride classification

Rides where nobody gets dropped:

  • Easy rider  – a beginner or getting back into the saddle ride, slow pace, building confidence on the road, fitness and group riding skills. Typically to Richmond or Paragon 60 loop (40–60 km).
  • Club classic – social ride at relatively easy pace, including cake stop, 60–90km, depending on weather and difficulty.
  • Explorer – going the distance, +100km, requires more food, water and stamina to ride for 4 / 6 / 8 hours depending on the pace. 

Rides where you will need to follow the pace or you may get dropped:

  • TT friendly – longer, flatter course, perfect to try your TT bike / bars.
  • Race ready – harder pace and intervals, expects a certain level of fitness, pace awareness and group riding skills. These will be rides with a stronger training focus, the poster will detail the purpose and the speed of the ride.

Content: To make sure the members who are  joining a ride you will know what you are up to, please add the following details:

  • A rough indication where you a heading.
  • Distance, average speed and elevation gain expected.
  • Start and finish point and time.

And last but not least, if you are joining a ride, please remember the basics:

  • Be on time
  • Fitness and pace awareness (for the longer/faster rides)
  • Spares, petty cash, water, fodder

If you would like to promote a special ride in the event section for RSVP, please get in touch.

For any question please ask!


Gesine & Fran (Bike captains)

Beckenham 10k race report

 Mixed group of Windrush athletes in club kit at Beckenham 10K

A brief summary of a great day out with some fantastic results from a strong team in black and yellow throughout the field.

We had a great team pic at the beginning – caption competition “Where’s Paul” was the winner – albeit not sure if that was a metaphorical question or a metaphysical one..

As we gathered in the pen for the start with the sun trying to shine through the only sound to be heard was the wind whipping through between the runners and Becky’s de-rigeur stylish black bin-liner.

A sole trumpeter played the Last Post beautifully and we all observed 2 minutes’ silence thinking of our families and loved ones and those who had made the ultimate sacrifice.

Then the gun and we were off. Alex G and Ben H were in the lead group of 5 who very quickly moved off from the rest of the field. Conditions underfoot were pretty treacherous on that first lap of the field and a couple of runners went over.

My first K was about 3:30 but I told myself it was flat / downhill and that it wasn’t too crazy a pace and to see how the race played out.

Windrushers featured throughout the field with some great tussles for places; personally I had seen a series of black B&B strips amongst the front pack and knew that I absolutely had to beat the scrawny lad in their strip about 50yds in front of me if we were to have any chance of a team win.

The race featured a variety of testing and technical surfaces and twists, a 20m scramble, lethal wet grass, stony paths and brambles a-plenty, with a brutal set of uneven steps to climb after a nasty soggy patch of grass at the end of each of the two laps.

In the ladies’ race Becky G led the team out despite being slightly jaded from the night before with pavement rash all over one knee with Lucy H taking a more measured pace.

With the various twists and returns there were loads of places to spot friendly faces and track their respective progress. I could see Ben and Alex still in the leading group on a couple of the switchbacks and it was great to see Haren and Dave S on the second lap where the figure of 8 crossed.

And then, mercifully it was the last couple of Ks and trying desperately to catch the B&B guy (#fail). Lucy took full advantage of Becky’s ailments and pounced past at around the same stage as Alex finally opened his legs on Ben and crept away..

Dave S wins the Captain’s award for guiding Haren with only a couple of tiny spills!

In total there were 23 of us out there representing with pride - perhaps a final time with a fond farewell to Harry V.

Followed by a lovely long lunch at the Milkwood who managed to somehow fit 18 people round a table only booked for 10 and still serve us with great food and lots of beer/wine/and of course Fireball..


Alex Green, 3rd overall 36.48

Lucy Hurn 1st Lady 43.31

Becky Goodwin 2nd Lady 43.45

Ladies team 1st (Lucy, Becky, Sara Roberts)

Yours truly – least slow old fart (1st V40) 39.06


Lloyd (run captain)

Race report Kona

 Windrush member Justin at Ironman world championships, Kona

I was lucky enough to compete in the Ironman World Championships in Kona, Hawaii on October 14th. I had put in a good performance at Ironman Switzerland that placed me high enough to secure a place.

Kona was an amazing experience. The event itself was a huge spectacle, with the little coastal town completely transforming for this amazing race. The setting is what makes the event so unique, with the rolling hills of black lava rock stretching as far as the eye could see and the intense heat from the relentless sun adding to the challenge.

The swim was tough but still really enjoyable. The washing machine of 1,700 male competitors made for choppy surroundings on top of the water, but this was a total contrast to the coral, fish and turtles looking up from beneath. There was a bit of swell at the 1.9km turnaround which we don’t get in Brockwell Lido but it was nothing too strong.

The cycle was where the conditions of Kona really began to bite. The winds were low for the first third of the course, but began to pick up for the climb towards the Hawi turnaround and the ride back into town. The professional field had managed to get in before the wind had really picked up but the last 50km of my cycle was a very tough slog straight into headwind all the way. Lots of riders were picked up for drafting in this section of the race but I managed to resist the temptation for a rest on the wheel of another competitor. Thankfully there was regular aid stations well stocked with cold water and the incredible scenery was there to temporarily distract from the suffering.

The run in Kona has a few hills but it is the heat that provides the greatest challenge. As with most of the other competitors I stuck to some good advice and kept the pace under control for the full 42.2km. It was my slowest ever Ironman marathon but even with keeping a lid on the pace it was definitely the hardest. Wearing 5 layers of winter clothes to the Windrush track sessions was not quite enough to prepare for the heat of Kona!

On the run there was great camaraderie between the participants and again the aid stations were regular and well stocked. The run course takes you through town for the first 10k which is great with all the crowd support, but then comes the long, hot slog out and back from the turnaround point at Energy Lab. I’m sure all of the competitors, definitely including me, had some rough patches on the run, questioning the point of it all and thinking that how much better beer would taste than High5. A few magic sponges would help get the body and mind back on track however, and all of that pain disappears as the finish line comes into view.

The finishing stretch of the run is along the famous Ali’i drive, which is lined with supporters and provides a once in a lifetime experience that makes the race so amazing. With crossing the line comes an amazing sense of achievement (and relief) that anyone who has finished a triathlon can relate to. The party in Kona goes long into the night, including a huge celebration in the last hour before the 17-hour cut-off. For me, that beer I was longing for on the run ended up tasting not so sweet after all, as my stomach had almost shut down after the heat and effort of the race. After several hours of post-race stomach cramps a quick intravenous shot from the medical tent thankfully fixed all of that for me, and I was straight into the beer and pizza to celebrate.

Kona in numbers:

  • 2,400 competitors from over 90 countries.
  • Over 5,000 volunteers.
  • Hiromu Inada (Japan) was the oldest competitor at 84 years old (the only competitor in his age group) but he unfortunately missed the bike cut-off at 165km.
  • Cameron Wurf from Australia (ex-pro cyclist from the Cannondale-Liquigas team) broke the bike record with a 4:12:54 split.
  • Patrick Lange (Germany) broke the course record to win in 8:01:40.
  • Daniela Ryf (Switzerland) took her third consecutive win with a time of 8:50:47.


Justin (Windrush member)


x-country is back

 Group of women from different clubs in cross-country race in snowy field

Great news, Cross Country (XC) is back for a new season. 

As with previous years, gender segregation is very important with XC. This means we have both a men's and women's team that run across various locations in Surrey. Races are always on a Saturday afternoon (between 2–4pm) and we need as many runners as possible to ensure we solidify our mid-table positions. 

For all you non-competitive people who just like running in the countryside/in fields, competitiveness is not the most important element of XC – in the men's league there are a few people who almost certainly above the age of 75 and we are in Div. 4, the lowest (but most fun) league. The women's team are in Div 2.


Ben (Men's cross-country team captain)