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{"ID":8,"SpaceID":1,"PageID":3,"CreateCopyOfID":null,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"Online training FAQs and Health and Safety guidelines"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://cpt.myclubhouse.co.uk/Cms/Spaces/DEFAULT/Online+training+FAQs+and+Health+and+Safety+guidelines"}],"NonOpenGraphTags":[]},"Path":"Online+training+FAQs+and+Health+and+Safety+guidelines","Title":"Online training FAQs and Health and Safety guidelines","Author":{"ID":55,"Name":"Jamal Dave Dayes","CompanyName":null},"Version":6,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"17/01/2021 19:52","VersionDescription":"v6 - Online training FAQs and Health and Safety guidelines - Jamal Dave Dayes - 17/01/2021 19:52","HideHeader":false,"IsFullWidth":false,"Blocks":[{"Columns":[{"Width":12,"WidthClasses":"col-md-12","Elements":[{"Type":"HTML","Content":"\u003cp\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\"font-size: 18px;\"\u003e\u003cspan style=\"font-size: 24px;\"\u003eFAQs\u003c/span\u003e\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow much do the Virtual sessions cost?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eThe virtual sessions are included in the annual membership fee or as a PAYG Member will cost 3 tokens which you can purchase from the MyClubHouse shop (you also need to have 2021 membership).\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need specific kit?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eFor 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.\u003c/li\u003e\u003cli\u003eFor the Zwift session you will need a Zwift membership\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy is there a limit on numbers?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eThe numbers are following BTF guidelines which insure us to do activities as a club.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I make requests for the pilates/S\u0026C sessions?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eYes! Just message Audrey, Brigit or Jon with your requests.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I have to share my camera and audio?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eNo! If you would prefer to hide your camera feed and/or audio that’s completely up to you.\u003c/li\u003e\u003cli\u003eThe coach will provide feedback on your technique if you do share your video feed.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy can\u0027t I sign up in the hour before?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eThe deadline is 60mins before a session to sign up otherwise you will miss the email from the coach with the session details.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I turn up late?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eWe ask you to turn up 5-10mins earlier to the sessions to make it easier for the group and especially the coach.\u003c/li\u003e\u003cli\u003eIf 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.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo I get a refund if I can’t go?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eOur usual refund policy will apply\u003cul\u003e\u003cli\u003eMorning sessions = minimum of 12hrs notice\u003c/li\u003e\u003cli\u003eEvening sessions = minimum of 24hrs notice\u003c/li\u003e\u003c/ul\u003e\u003c/li\u003e\u003cli\u003eIf 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 your access to future sessions.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow does Zwift work for coached sessions?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eSee details below\u003cem\u003e\u0026nbsp;\u003c/em\u003efor all the instructions.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy is the session signup cut off 60mins before the session starts?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eThe 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.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat if I live in a house with other CPT members? Can we use the same feed?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eWe ask all athletes to sign up individually.\u003c/li\u003e\u003cli\u003eIt is up to you whether you use the same screen/video feed!\u003c/li\u003e\u003cli\u003eKids are also welcome to join our S\u0026C sessions for free.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy does this cost 3 tokens for PAYG\u0026nbsp;when I can do this free via other sources?\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eThis is a coached session where our coaches will be interacting with you personally and giving feedback when appropriate. \u003c/li\u003e\u003cli\u003eWe are also supporting our self employed coaches and keeping them employed during these challenging times!\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\"font-size: 24px;\"\u003eHeath and safety guidelines:\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\"font-size: 18px;\"\u003eTurbo Sessions\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eWhether 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:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eFind 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.\u003cbr\u003e\n \u003c/li\u003e\u003cli\u003ePlace 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.\u003c/li\u003e\u003cli\u003eFit 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.\u003c/li\u003e\u003cli\u003eDuring an indoor session make sure you have water, a towel, comfortable cycling clothing and shoes (optional heart rate monitor, power meter, cadence and speedo)\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\"font-size: 18px;\"\u003eIndoor/virtual S\u0026C / Pilates / Run Sessions\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003ePlay it safe and reduce your risk of injury\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eBegin slowly with low-intensity exercises\u003c/li\u003e\u003cli\u003eDress appropriately loose comfortable breathable clothing\u003c/li\u003e\u003cli\u003eWear appropriate shoes/footwear your activity.\u003c/li\u003e\u003cli\u003eWarm up before exercising and cool down afterwards.\u003c/li\u003e\u003cli\u003ePay attention to your surroundings when exercising indoors\u003c/li\u003e\u003cli\u003euse an exercise mat where possible\u003c/li\u003e\u003cli\u003emake sure the area is big enough for the exercise that you are doing\u003c/li\u003e\u003cli\u003emove things like tables and chairs out of the way (unless you are using them as part of the exercise programme)\u003c/li\u003e\u003cli\u003echeck that any equipment that you use if fit for purpose.\u003c/li\u003e\u003cli\u003eDrink water before, during, and after your workout session, even if you don’t feel thirsty.\u003c/li\u003e\u003cli\u003eIf you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\"font-size: 18px;\"\u003eZwift Coached Sessions Instructions\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eTo begin you must own a compatible smart trainer, a ZWIFT account and a towel to wipe the sweat off of your brow.\u003c/li\u003e\u003cli\u003eIn order to receive requests to join CPT sessions that utilise ZWIFT, you must befriend Harry Horsman. This is done through a separate app called ZWIFT COMPANION (Available on iOS/Android devices). Once you have that downloaded, sign in as you would on the usual ZWIFT app and search for Harry Horsman (TBW23) Once he has received your friend request he can invite you to any CPT session that involves ZWIFT. \u003c/li\u003e\u003cli\u003eOn the day of the ride, you’ll get a notification and will be able to see the invitation on the home screen of the ZWIFT COMPANION app. Tap it to see details about the ride and respond whether you are “Going” or “Not Going” depending on if you want to join us or not!\u003c/li\u003e\u003cli\u003eWhen it’s time for the ride, log in before the scheduled start time on the normal ZWIFT app. ZWIFT will notify you a few minutes before the ride is going to begin, then take you to the starting point to wait with all who are joining the session. When the countdown hits zero, the ride will start and away you go.\u003c/li\u003e\u003c/ul\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003eJoin the \u003cstrong\u003eZoom meeting link\u003c/strong\u003e in the original email and chat to the coach/members!\u003c/p\u003e\n\u003cp\u003e––––––––––––\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003ePlease be aware if you miss the start of the meet-up you are UNABLE to join late (Zwift\u0027s rules not ours!).\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003eAny questions, get in touch.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 18px;\"\u003e\u003cspan style=\"font-size: 24px;\"\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cstrong\u003e\u003cu\u003eSetup instructions for the\u0026nbsp;WTRL TTT series on Zwift\u003c/u\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca id=\"wtrl\"\u003e\u003c/a\u003e\u003c/p\u003e\u003ca id=\"wtrl\"\u003e\n\u003c/a\u003e\u003cp\u003e\u003ca id=\"wtrl\"\u003e\u003c/a\u003e\u003c/p\u003e\n\u003col\u003e\u003ca id=\"wtrl\"\u003e\u003c/a\u003e\u003cli\u003e\u003ca id=\"wtrl\"\u003eIn order to race in the series, you\u0027ll need to have a \u003c/a\u003e\u003ca href=\"https://www.zwift.com/uk\" target=\"_blank\"\u003eZwift\u003c/a\u003e account and a compatible turbo/smart trainer.\u003cu\u003e\u003cbr\u003e\u003c/u\u003e\u003c/li\u003e\u003cli\u003e\u003cstrong\u003e\u003cu\u003e\u003c/u\u003e\u003c/strong\u003eSign up to ZwiftPower \u003ca href=\"https://zwiftpower.com\" target=\"_blank\"\u003ehttps://zwiftpower.com\u003c/a\u003e\u003cbr\u003e\u003cstrong\u003eZwiftPower\u003c/strong\u003e is a community-driven website that complements the Zwift app. It lets Zwift racers and race organisers track results and check out all the details of the races they\u0027ve participated in, as well as monitoring and analysing their data.\u003cbr\u003e\u003c/li\u003e\u003cli\u003eConnect your Zwift Power account with Zwift. Details on how to do this can be found here:\u0026nbsp;\u003ca href=\"https://support.zwift.com/en_us/connecting-to-zwiftpower-SyldRc_4H\" target=\"_blank\"\u003ehttps://support.zwift.com/en_us/connecting-to-zwiftpower-SyldRc_4H\u003cbr\u003e\u003c/a\u003e\u003c/li\u003e\u003cli\u003eFormat your Name on Z\u003cstrong\u003ewiftPower\u003c/strong\u003e\u0026nbsp;by adding (CPT A) or (CPT B) to the end\u0026nbsp;e.g. Joe Blogs (CPT A). The letter A or B denotes the category of race. This is important as it allows the team results to be collated together.\u0026nbsp;You can also request to join the team manually by visiting the \u003ca href=\"https://zwiftpower.com/team.php?id=10789\" target=\"_blank\"\u003eteam page\u003c/a\u003e, then by clicking the Join team button.\u0026nbsp;\u003cbr\u003e\u003c/li\u003e\u003cli\u003eSign up in Zwift to the WTRL TTT events\u0026nbsp;(each week). The Zwift companion app (iOS \u0026 Android) makes it easier to find the events each week.\u0026nbsp;\u003cbr\u003e\u003c/li\u003e\u003cli\u003eIf you\u0027d like to talk to your team mates during the time trial\u0026nbsp;(or just to listen to the heavy breathing!)\u0026nbsp;Sign up and download \u003ca href=\"https://discord.com/download\" target=\"_blank\"\u003eDiscord\u003c/a\u003e on your phone. This is useful to find out who is racing each week and to jump into the voice channel to talk tactics!\u0026nbsp;\u003cstrong\u003e\u003cbr\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cbr\u003e**PLEASE NOTE**\u0026nbsp;\u003cbr\u003e\u003c/strong\u003e\u003cbr\u003eTT bikes don\u0027t have drafting option on Zwift, so unless you want to give away free aero savings, we\u0027d suggest\u0026nbsp;using a road bike frame in the Zwift settings.\u0026nbsp;\u003cbr\u003e\u003cbr\u003eIf you want to look the part, we\u0027re currently racing in the \"Vintage Kit\" jersey.\u0026nbsp;\u003cbr\u003e\u003c/p\u003e\n\u003cfigure\u003e\u003cimg src=\"https://cpt.myclubhouse.co.uk/Client/Images/Cms/Jersey-008.jpg\" data-image=\"1\"\u003e\u003c/figure\u003e\n\u003cp\u003e\u003cbr\u003eWTRL rules and regulations can be \u003ca href=\"https://wtrl.racing/ttt/TTT-Rules-and-Info.php\" target=\"_blank\"\u003efound here\u003c/a\u003e if you\u0027d like to read up on the series.\u0026nbsp;\u003cbr\u003e\u003cbr\u003eBefore the event starts you\u0027re free to warm up. However once the race starts (pen opens) our team will have to wait for our TTT start time. Its VERY IMPORTANT you STOP PEDALLING otherwise you’ll shoot forward and your clock will start and you’ll be DQ’d.\u003c/p\u003e\n\u003col\u003e\u003c/ol\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","FontSize":null,"LineHeight":null,"BottomMargin":0,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true},"ComponentCode":null,"ComponentData":null,"ComponentError":null,"BottomMargin":0,"ResponsiveClasses":"","Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"AltText":null,"LinkURL":null,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"BottomMargin":0,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true}}]}],"ColumnSpacing":0,"BottomMargin":0,"TopPadding":0,"IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":""}}],"PageURL":"https://cpt.myclubhouse.co.uk/Cms/Spaces/DEFAULT/Online+training+FAQs+and+Health+and+Safety+guidelines?version=6","AllVersions":[{"ID":3,"Name":"v1 - Online training FAQs and Health and Safety guidelines - (deleted user) - 31/12/2020 00:45"},{"ID":4,"Name":"v2 - Online training FAQs and Health and Safety guidelines - Jamal Dave Dayes - 04/01/2021 19:15"},{"ID":5,"Name":"v3 - Online training FAQs and Health and Safety guidelines - Jamal Dave Dayes - 05/01/2021 10:38"},{"ID":6,"Name":"v4 - Online training FAQs and Health and Safety guidelines - Audrey Livingston - 12/01/2021 17:20"},{"ID":7,"Name":"v5 - Online training FAQs and Health and Safety guidelines - Jamal Dave Dayes - 16/01/2021 23:28"},{"ID":8,"Name":"v6 - Online training FAQs and Health and Safety guidelines - Jamal Dave Dayes - 17/01/2021 19:52"}],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanCopy":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}