Session Information

Swim Sessions

Summer Only

Where
  • Chiswick New Pool Mon & Wed
  • Swim at your local pool at other times
  • Summer Months – open water swimming at Shepperton Open Water Swim in Shepperton.
When
  • The weekly swim sessions are held at Chiswick New Pool 6am-7am and weekend swims are held at 7.30am-9am. During the summer months we meet at the lake at 7.30am and swim for 60-90 mins.
  • All sessions are based on improving individual technique.
  • During the winter months we focus mainly on drills and work  towards speed and endurance depending on what your goal race is.
  • Every 4-6 weeks there is an opportunity to monitor progress with individual time trials (usually 400m).
  • Poolside video analysis is also used to give athletes immediate feedback on technique.
  • Monday sessions are mainly drill based and Wednesday sessions incorporate more aerobic work.

Bike Sessions

Winter

Where

• Week nights are in our gym in Kew (warm & dry!).
• Sunday meeting point Old Kings Head car park North West side of Kingston Bridge.

When

• Thursday from 18.30 – 19.30
• Sunday from 08.30 depending on your race goal or time of year from 90mins to 6hrs!

Why

• Week nights it’s about skill development, lots of roller work, turbo’s, single leg drills & hyper cadence work – in late Winter the focus will be on force development
• Weekend sessions are all about skill development, building duration, easy miles, progressing to hard hilly rides

Summer

Where

• Thursdays in summer are live rides in Richmond park
• Sunday meeting point Old Kings Head car park North West side of Kingston Bridge.

When

• Thursdays 18.30 – 19.30
• Sunday from 08.30

Why

• Tuesdays are quality sessions & brick workouts.
• Thursday’s turbo will depending if you are racing or in a heavy training phase
• Sunday sessions will include lots of race pace, chain gang, moto pacing and will generally be harder sessions

Run Sessions

WinTer

Where
  • Monday nights from our gym in Kew.
  • Wednesday nights at Battersea Park track
  • Saturday – Richmond Park.
When
  • Monday 18.30 – 19.30
  • Wednesday 19.00 – 20.30
  • Saturday 09.30 – 11.00
Why
  • Monday – more of a tempo session & building duration
  • Wednesday – economy and skills development, building to threshold type runs
  • Saturday starting with long easy runs and building to harder hilly sessions (with weighted vests)

Summer

Where
  • Monday nights from our gym in Kew.
  • Wednesday nights – Barn Elms track
  • Saturday – Richmond Park.
When
  • Monday 18.30 – 19.30
  • Wednesday 19.00 – 20.30
  • Saturday 09.30 – 11.00
Why
  • Monday we incorporate Fartlek, treadmill work and utilise Kew green for interval runs
  • Wednesday – real quality sessions, from 200’s through to 1mile reps mostly high intensity
  • Saturday can be anything form hill’s, 5k reps to tempo runs depending on your race target