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{"ID":3106,"SpaceID":2,"PageID":1941,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"Training info"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://www.southlondonharriers.org/Cms/Spaces/TRIATHLON/Training+info"}],"NonOpenGraphTags":[]},"Path":"Training+info","Title":"Training info","Author":{"ID":5,"Name":"Ben Hieatt-Smith","CompanyName":null,"HasEmail":true},"Version":2,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"20/01/2026 11:11","VersionDescription":"v2 - Ben Hieatt-Smith","HideHeader":false,"IsFullWidth":false,"ThemeCode":null,"BackgroundColour":null,"JumpLinks":[],"Blocks":[{"Columns":[{"Width":12,"WidthClasses":"col-md-12 col-sm-12 col-xs-12","Elements":[{"ID":3125,"Type":"HTML","Content":"\u003ch3\u003ePool Swimming\u003c/h3\u003e\n\u003cp\u003eOur fun pool-based swim training sessions are held every Monday evening at Warlingham School (apart from bank holidays, the Christmas period, and if the school are undertaking maintenance). Sessions start at 8.30pm and run for an hour. We have exclusive (SLH only) use of the whole pool which is divided into four lanes catering for swimmers of all speeds. \u003c/p\u003e\n\u003cp\u003eEvery session follows a pre-written set plan suitable for all abilities with some advice/coaching available; beginners are welcome. The planned sessions are typically broken into drills/intervals of short (50m) to moderate (typically 200m, max 400m) distances focused on aspects such as technique, endurance, and speed, perfect as an all-around workout and those building up to continuous swimming. We are all multisport athletes and not super-fast swimmers, so no need to worry about joining. We support each other and keep the training fun with some occasional light-hearted pool games and relays. \u003c/p\u003e\n\u003cp\u003eNew swimmers can try two free taster sessions before deciding to join regularly, then sessions are usually payable in advance using Makesweat (\u003ca href=\u0022https://makesweat.com/slhtri\u0022\u003ehttps://makesweat.com/slhtri\u003c/a\u003e). Session passes can be purchased singularly or at a discount in blocks of 5 or 10 with prices from £7.50 per session. Adult prices for SLH members as follows: \u003c/p\u003e\n\u003cul\u003e\u003cli\u003e1 swim session is £9\u003c/li\u003e\u003cli\u003e5 swim sessions are £40 (£8 per swim)\u003c/li\u003e\u003cli\u003e10 swim sessions are £75 (£7.50 per swim)\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003eSwim caps are compulsory for all swimmers due to the rules of the pool we swim in. We should be able to provide one if you let us know in advance.\u0026nbsp;It is normally advisable to bring a pull buoy, hand paddles and fins to a session. But please don’t be put off coming if you don’t have them! Some equipment is often available at the pool and can also be shared by the existing regular swimmers. It is recommended to arrive from 8.20pm allowing time to get changed and run through the session plan in advance. \u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022580\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003eLocation:\u003c/strong\u003e\u003c/span\u003e Warlingham School, Tithepit Shaw Lane, Warlingham, CR6 9YB.\u003c/p\u003e\n\u003cp\u003eThe school pool is located in Hamsey Green, directly opposite the start of Riddlesdown parkrun, up the hill from Warlingham. To walk or drive there from Whyteleafe station, travel up the hill on Hillbury Road (B270), turn left into Tithepit Shaw lane and follow the road up the hill. The entrance to the school is on the right, shortly after a right hand bend. From Croydon or Sanderstead, follow Limpsfield Road (B269) to Hamsey Green, take a left turn onto Tithepit Shaw Lane and the entrance to the school will be on the left shortly afterwards. A car park is available for the pool. The pool itself is shown as \u0022Rainbow Swimming School\u0022 on the map below.\u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022579\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003eNearest station:\u003c/strong\u003e\u003c/span\u003e Upper Warlingham (0.9 miles), Whyteleafe (1 mile).\u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022578\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003eBuses:\u003c/strong\u003e\u003c/span\u003e London routes 403 to Hamsey Green (0.2 miles from pool) or 407 to Old Barn Lane in Whyteleafe (0.8 miles from pool). \u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022577\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003ewhat3words:\u003c/strong\u003e\u003c/span\u003e panels.low.sand\u003c/p\u003e\n\u003cfigure style=\u0022box-sizing: inherit; display: block; margin: 0px 0px 1em; outline: none !important; position: relative; padding: 0px; clear: both; color: rgb(0, 0, 0); font-family: Roboto, \u0022 helvetica=\u0022\u0022 neue\u0022,=\u0022\u0022 helvetica,=\u0022\u0022 arial,=\u0022\u0022 \u0022sans-serif\u0022;=\u0022\u0022 font-size:=\u0022\u0022 14px;=\u0022\u0022 font-style:=\u0022\u0022 normal;=\u0022\u0022 font-variant-ligatures:=\u0022\u0022 font-variant-caps:=\u0022\u0022 font-weight:=\u0022\u0022 400;=\u0022\u0022 letter-spacing:=\u0022\u0022 orphans:=\u0022\u0022 2;=\u0022\u0022 text-align:=\u0022\u0022 start;=\u0022\u0022 text-indent:=\u0022\u0022 0px;=\u0022\u0022 text-transform:=\u0022\u0022 none;=\u0022\u0022 widows:=\u0022\u0022 word-spacing:=\u0022\u0022 -webkit-text-stroke-width:=\u0022\u0022 white-space:=\u0022\u0022 background-color:=\u0022\u0022 rgb(255,=\u0022\u0022 255,=\u0022\u0022 255);=\u0022\u0022 text-decoration-thickness:=\u0022\u0022 initial;=\u0022\u0022 text-decoration-style:=\u0022\u0022 text-decoration-color:=\u0022\u0022 initial;\u0022=\u0022\u0022\u003e\u003ciframe src=\u0022https://www.google.com/maps/embed?pb=!1m18!1m12!1m3!1d2373.537419464157!2d-0.07064204690075704!3d51.31709549425179!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x4875ffc4767424eb%3A0xe868aa846bebcd55!2sRainbow%20Swimming%20Pool!5e1!3m2!1sen!2suk!4v1768862049298!5m2!1sen!2suk\u0022 width=\u0022600\u0022 height=\u0022450\u0022 style=\u0022border:0\u0022 allowfullscreen=\u0022\u0022\u003e\u003c/iframe\u003e\u003c/figure\u003e\n\u003ch3\u003eOpen Water Swimming \u003c/h3\u003e\n\u003cp\u003eDuring the summer months, informal open water sessions are usually held at Divers Cove in Godstone (\u003ca href=\u0022https://www.diverscove.co.uk/\u0022\u003ehttps://www.diverscove.co.uk/\u003c/a\u003e). These are public sessions that members arrange to attend (through the WhatsApp group). Historically popular days and times have been Fridays (late afternoon/evening) and Sundays (mornings and/or afternoons). The lake is open regularly; in the evenings, session times can be dictated by the natural light. The season typically opens in April/May and closes at the end of September/October (depending on water temperature).\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eDiver\u0027s Cove is located just north of Godstone village, half a mile from junction 6 of the M25 (which is the junction with the A22 from Caterham, Whyteleafe and Purley).From the motorway, take the B2235 towards Godstone and follow directions to the East Lake Nature Reservoir.\u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022576\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003eNearest station:\u003c/strong\u003e\u003c/span\u003e Godstone (3.5 miles, not recommended for Diver\u0027s Cove).\u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022575\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003eBuses:\u003c/strong\u003e\u003c/span\u003e Metrobus routes 400 and 509 from Caterham stop by the Shell garage on the B2235 about 0.3 miles from Diver\u0027s Cove.\u003c/p\u003e\n\u003cp\u003e\u003cspan wfd-id=\u0022574\u0022 style=\u0022color: rgb(149, 55, 52);\u0022\u003e\u003cstrong\u003ewhat3words:\u003c/strong\u003e\u003c/span\u003e levels.toward.wages\u003c/p\u003e\n\u003cfigure style=\u0022box-sizing: inherit; display: block; margin: 0px 0px 1em; outline: none !important; position: relative; padding: 0px; clear: both; color: rgb(0, 0, 0); font-family: Roboto, \u0022 helvetica=\u0022\u0022 neue\u0022,=\u0022\u0022 helvetica,=\u0022\u0022 arial,=\u0022\u0022 \u0022sans-serif\u0022;=\u0022\u0022 font-size:=\u0022\u0022 14px;=\u0022\u0022 font-style:=\u0022\u0022 normal;=\u0022\u0022 font-variant-ligatures:=\u0022\u0022 font-variant-caps:=\u0022\u0022 font-weight:=\u0022\u0022 400;=\u0022\u0022 letter-spacing:=\u0022\u0022 orphans:=\u0022\u0022 2;=\u0022\u0022 text-align:=\u0022\u0022 start;=\u0022\u0022 text-indent:=\u0022\u0022 0px;=\u0022\u0022 text-transform:=\u0022\u0022 none;=\u0022\u0022 widows:=\u0022\u0022 word-spacing:=\u0022\u0022 -webkit-text-stroke-width:=\u0022\u0022 white-space:=\u0022\u0022 background-color:=\u0022\u0022 rgb(255,=\u0022\u0022 255,=\u0022\u0022 255);=\u0022\u0022 text-decoration-thickness:=\u0022\u0022 initial;=\u0022\u0022 text-decoration-style:=\u0022\u0022 text-decoration-color:=\u0022\u0022 initial;\u0022=\u0022\u0022\u003e\u003ciframe src=\u0022https://www.google.com/maps/embed?pb=!1m18!1m12!1m3!1d4077.457176987056!2d-0.07575264799080866!3d51.25225027949392!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x4875f94625b11b8b%3A0xf6c6c9cdf64dcc37!2sBletchingley!5e1!3m2!1sen!2suk!4v1562578401583!5m2!1sen!2suk\u0022 width=\u0022600\u0022 height=\u0022450\u0022 frameborder=\u00220\u0022 style=\u0022border:0\u0022 allowfullscreen=\u0022\u0022\u003e\u003c/iframe\u003e\u003c/figure\u003e\n\u003cp\u003e\u003cbr\u003eDivers Cove is the most local for most, but several other open water venues are available and often attended by members: \u003c/p\u003e\n\u003cul\u003e\u003cli\u003eChipstead Lake\u003cbr\u003e\n\u003ca href=\u0022https://www.triswim.org.uk/open-water/\u0022\u003ehttps://www.triswim.org.uk/open-water/\u003c/a\u003e\u003c/li\u003e\u003cli\u003eThe Shac, Buckland \u003cbr\u003e\n\u003ca href=\u0022https://www.theshac.co.uk/open-water-swimming/\u0022\u003ehttps://www.theshac.co.uk/open-water-swimming/\u003c/a\u003e\u003c/li\u003e\u003cli\u003e Mercers Lake, Redhill \u003cbr\u003e\n\u003ca href=\u0022https://www.aquasports.co.uk/open-water-swimming-in-london\u0022\u003ehttps://www.aquasports.co.uk/open-water-swimming-in-london\u003c/a\u003e\n \u003c/li\u003e\u003cli\u003eBeckenham Place Park\u003cbr\u003e\n\u003ca href=\u0022https://www.ptpcoaching.co.uk/bpp-bookings\u0022\u003ehttps://www.ptpcoaching.co.uk/bpp-bookings\u003c/a\u003e\u003c/li\u003e\u003cli\u003eFerris Meadow Lake, Shepperton\u003cbr\u003e\n\u003ca href=\u0022https://www.sheppertonopenwaterswim.co.uk/\u0022\u003ehttps://www.sheppertonopenwaterswim.co.uk/\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003ch3\u003eCycling \u003c/h3\u003e\n\u003cp\u003eWe enjoy a close association with Addiscombe Cycling Club (ACC); many triathlon club members are members of both clubs. Addiscombe is a well-established cycle club with a large membership catering for all types of cycling and all ability levels. \u003c/p\u003e\n\u003cp\u003eACC holds a weekly club ride every Saturday, meeting at 9am in\u0026nbsp;the car park of Coulsdon South station (on the west side of the station, next to platform 1 for London bound trains), about 0.25 miles south of the SLH clubhouse. This is well attended and productive road cycle training. On a normal Saturday ride there will be groups for average speeds of 15mph, 16mph, 17mph, 18mph, 19mph, 20mph and 22mph+ (the Training Group ‘TG’, which is very fast). The 15mph and 16mph groups are well suited for introducing beginners and riders are not dropped (nearly all groups ensure no one is left behind). Rides vary between 35 and 50 miles, venturing into the Surrey countryside using quiet rural roads wherever possible, they always include that vital cafe stop (for essential coffee and cake if you fancy). \u003c/p\u003e\n\u003cp\u003eTime trialling is popular with most triathletes and multisporters, it is great training and good fun too. ACC are registered with Cycling Time Trials (\u003ca href=\u0022https://www.cyclingtimetrials.org.uk/\u0022\u003ehttps://www.cyclingtimetrials.org.uk/\u003c/a\u003e), but SLH are not, so to be involved with a club joining ACC would be necessary. \u003c/p\u003e\n\u003cp\u003eACC is an active club with frequent midweek and Sunday rides, social rides to Brighton (and back for some), a gravel section, mountain biking, cyclocross, track, hill climbs, time trialling, cycling training camps/holidays and even a Zwift racing league. Membership at £25 per year is excellent value, for more details please visit \u003ca href=\u0022https://addiscombe.org/\u0022\u003ehttps://addiscombe.org/\u003c/a\u003e. ACC is a welcoming club and will support those to start with no cycling experience and also those needing mechanical help with their bikes. \u003c/p\u003e\n\u003cp\u003eAside from riding with ACC members often arrange to meet up for rides together on either road bikes (summer) or mountain bikes (winter) (and sometimes for TT practice). Normally group rides are arranged informally through WhatsApp. Participating in Sportives and mass-participation road cycling events is something many members undertake.\u003c/p\u003e\n\u003ch3\u003eBrick sessions\u003c/h3\u003e\n\u003cp\u003eA brick session is training which involves doing two or three disciplines back-to-back with minimal rest to simulate race conditions and also to practice transitions (kit changes). In the summer these are arranged depending upon the level of interest, sometimes a run and bike session on Farthing Downs on a midweek evening.\u003c/p\u003e\n\u003ch3\u003eRunning \u003c/h3\u003e\n\u003cp\u003e\u003ca href=\u0022https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Training+Sessions\u0022\u003eFull details of our running sessions are available on the Athletics section of the website, here.\u003c/a\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":"0px","PaddingTop":"0px","PaddingRight":"0px","PaddingBottom":"0px","CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]}],"ColumnSpacing":"0px","BottomMargin":"0px","TopPadding":"0px","IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""}}],"PageURL":"https://www.southlondonharriers.org/Cms/Spaces/TRIATHLON/Training+info?version=2","AllVersions":[],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanCopy":false,"CanCreateTemplate":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}
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