Our coached sessions are held on Tuesday and Thursday evenings at Hampton Pool (juniors at Lady Eleanor Holles school on Tuesdays) and our members can benefit from a paid-for uncoached weekend swim at Hampton Pool or Shepperton Lake once per week.

For our coached sessions, coaches will be on-hand at the shallow end of the lane to advise the session content and to help with technique wherever possible.

One swim at weekends is allowed at Shepperton Lake (must be over 18) or Hampton Pool per member; the venue varies depending on the time of year.

Adults:

Tuesdays 20:30-22:00, Hampton Pool
Thursdays 19:50-20:50, Hampton Pool

Juniors:

Tuesdays 18:30-19:30, Lady Eleanor Holles School
Thursdays 19:00-19:45, Hampton Pool

Sunday social rides split into groups, Monday evening Zwift/Zoom turbo sessions and Friday sunset rides in the warmer months. We coach our junior members away from traffic in the grounds of Claremont Fan Court School in Esher.

Every Sunday we aim to have at least one senior group, but depending upon numbers may have two or three groups. There will always be a 24-26kph non-drop “Steady” group (speed based on the flat) and where numbers dictate, a “Speedy” group at 27-29kph over 60-90km and/or “Long” group heading out for 90km+ rides. The “Long” group is more aimed at members who are training for half or full iron man events but all welcome. The “Long” rides will generally operate from April onwards through the end of September and will depend upon demand.

We ask that you join the “Steady” group the first time you come out unless you are confident you will keep up with the “Speedy” group. See FAQs for more information.

Adults & Juniors:

Mondays 18:30-19:30, Zwift/Zoom

Running coaching takes place on Wednesday evenings at the floodlit track at St Mary’s University in Twickenham. We also meet for other casual runs such as Parkrun, and coached weekend junior sessions are often held in the beautiful Bushy Park.

We base sessions around interval training to improve cardiovascular endurance and strength. This approach provides intervals of higher intensity and effort followed by intervals of low intensity and effort. All interval training will involve aggressively exercising the heart and the entire cardiovascular system, and for this reason interval training is an outstanding technique for individuals that are seeking to improve their endurance and explosiveness and take their performance to the next level.

Interval training as stated works the entire cardiovascular system. The interval training approach will provide an outstanding cardiovascular workout and rapidly improve your overall endurance and stamina.

Adults:

Wednesdays 19:30-20:30, St Mary's University

Juniors:

Wednesdays 18:30-19:15, St Mary's University

We believe in supporting our 8-17 year old juniors to do their best and be their best selves, whatever their abilities.

All training sessions are coached and comply fully with safeguarding and health and safety guidelines. All our coaches hold valid DBS certificates and our junior membership fee provides outstanding value.

Our summer and winter intraclub leagues are a great way to develop the confidence to race in a safe and supported environment.

Please note, a free trial is mandatory for juniors so we can assess swimming ability.

Swimming:

Tuesdays 18:30-19:30, Lady Eleanor Holles School

Thursdays 19:00-19:45, Hampton Pool

Running:

Wednesdays 18:30-19:15, St Mary's University

Cycling:

Mondays 18:30-19:30 Zwift/Zoom (with adults)

+Weekend training sessions, often in Richmond Park or Bushy Park.

Our weekly online Strength & Conditioning program, using periodisation, varies the volume and intensity of workouts over time, building for the start of the race season.

Instead of doing the same routine week after week and eventually hitting a plateau, the plan is designed to continuously challenge muscles in different ways, leading to consistent improvement. There are three distinct phases: Foundation, Strength, and Power, each with a specific goal and a tailored set of exercises.

The first Foundation phase aims to build muscular endurance and ensure proper form. This is crucial for preventing injury as we progress.

The Strength phase then focuses on building raw power, using heavier weights and more demanding movements.

Finally, the Power and Specificity phase introduces explosive, plyometric exercises to make the muscles more reactive and efficient, which is essential for performance on race day.