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sheJAMs Training Programs - 2025

Community is what sheJAMs does best.  We are like minded women who want to become the best we can be.  We celebrate every accomplishment along the way to greatness.  We love making new friends and reaching our training goals together!  

Our training programs combine: pool swimming, open water swimming, outdoor biking and running. Each of these disciplines are lead by experienced coaches. You can also purchase each program separately or in smaller packages.

We have a great community of women that train and socialize together.  Our programs will keep you in shape for all those spring, summer and fall activities.

We are here to make your fitness experience a great one. Don’t hesitate to contact us if you have questions, concerns or suggestions.

Happy Training,

Julie, Andrea & Melissa

PRE-SEASON INFORMATIVE SOCIALS 2025

sheJAMs will be holding 4 informative socials during the off season.  Join us for some great tips & talks while sipping a glass of wine and munching on some healthy snacks!  Bring a friend...

PLACE:   Orthopaedic Physical Therapy Associates, 23 Hannaford Drive, Scarborough, ME

TIME:      5:30 - 7:00 pm

DATES:   See below

COST:      $10 each or

choose all 4 for $35    

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January 15th - "Benefits of Off Season Training"

  • Learn the different training zones and how to calculate them for your age.  Learn how to train for strength and aerobic capacity during the off season and to solidify a base for spring.

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Feb 26th - "Tri Training for aging/pre and post menopausal women and cancer survivors"

  • Training needs change as we age and experience cancer or other health issues.  We’ll discuss how to adjust your training priorities for these life changes and challenges so you can get the most out of your limited training time.

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March 19 -  "Injury prevention and self-management of common injuries"

  • There are common cycling and running injuries that can be avoided/managed with the right training, right exercises and effective use of recovery techniques.  Learn how to prevent cycling/running injuries and how to manage early symptoms before they interfere with your training.

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April 16th  - "DIY (Do It Yourself) Bike Fit"      

  • Proper bike fit is essential for riding longer, harder and with less discomfort.  Bring in your bike to make sure you have the proper fit.

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PRE-SEASON STRENGTH & CARDIO TRAINING 2025

sheJAMs has partnered with several fitness facilities to provide you with great off-season training opportunities. These training sessions will help you to increase your base training to make transition into spring triathlon training much more productive.  We hope you enjoy what we have to offer.

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Cyclebar offers an all inclusive and inspiring low/impact/high intensity indoor cycling experience for all ages and body types.  No matter where you are in your fitness journey, our class experience promises to calm your mind, elevate your mood and revive your senses.  This training will offer great strengthening and conditioning for outdoor cycling in the spring.  CycleBar is located at 82 Hanover Street, Portland, ME

CycleBar is offering two types of discounted packages:

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4 X a month recurring membership   $59.00. sheJAMs REG PRICE $89.oo a month - recurring monthly

PROMO CODE FOR DEDUCTION "sheJAMs"

TO PURCHASE

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10 RIDES for $150 (that is $15.00 a ride)  REG PRICE $259 - 3 month expiration

PROMO CODE FOR DEDUCTION "sheJAMs10"

TO PURCHASE

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Starting Line strength classes will provide you with a full body workout through the use of dumbbells, kettlebells, barbells, bands, body weight exercises, and medicine balls. With smaller class sizes, our certified trainers are able to provide continuous guidance and support to help participants build strength, improve endurance, and boost overall health and wellness. Starting Line is located at 49 Dartmouth Street, Portland, ME

Starting Line is offering discounted strength training classes.

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5 Classes for $80. ($16 a class)

TO PURCHASE

PRE-SEASON SWIM GROUPS 2025

Swim group is for women who want to be better more confident swimmers. We will work on technique and endurance. This swim program will have weekly group instruction with an experienced swim coach. This is not a learn to swim program. You should be able to swim 4 lengths of the pool from one end of the pool to the other. We work on freestyle stroke and breathing technique. All levels are included.

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SESSION 1/2 - BIDDEFORD - UNE  (This is an 8 week clinic vs 6 week clinic)

DATES: Sunday - Feb 2,9,16,23 Mar 2,9,16,23 (snow day - Mar 30 if necessary)
TIME:  12:00  - 1:00 pm
COST: $170.00
PLACE: UNE Pool, 25 Hills Beach Road, Biddeford, ME 04005
COACH: Linda Hurley

SESSION 1 - WESTBROOK

DATES: Sunday - Jan 5, 12, 19, 26, Feb 2, 9. (snow day - Feb 16)
TIME: 6:15 - 7:15 pm
COST: $130.00
PLACE: Westbrook Community Center, 426 Bridge Street, Westbrook, ME 04092
COACH: Linda Hurley

 

 

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SESSION 1/2 - BIDDEFORD - UNE  (This is an 8 week clinic vs 6 week clinic)

DATES: Sunday - Feb 2,9,16,23 Mar 2,9,16,23 (snow day - Mar 30 if necessary)
TIME:  12:00  - 1:00 pm
COST: $170.00
PLACE: UNE Pool, 25 Hills Beach Road, Biddeford, ME 04005
COACH: Linda Hurley

SESSION 2 - WESTBROOK

DATES: Sunday - Feb 23 Mar 2, 9, 16, 23, 30  (snow day April 2)
TIME: 6:15 - 7:15 pm
COST: $130.00
PLACE: Westbrook Community Center, 426 Bridge Street, Westbrook, ME 04092
COACH: Linda Hurley

TRIATHLON TRAINING PROGRAM~ SWIM, BIKE, RUN 2024

This All-Inclusive program will get you ready for those triathlons you have signed up for this summer. We specialize in Tri for a Cure Training.  This program includes 12-weeks of group training with other like minded women. A swim program that includes both in pool and open water swimming, a outdoor bike program, and run group. All levels of fitness included.

Upon purchasing this program:

  • We will reserve your spot in the swim program both in the pool and open water. (See Swim Program below for details)
  • We will include you in all outdoor bike sessions. (See Bike Program below for details)
  • We will reserve your spot in the tuesday evening run program. (See Run Program Below for details)

COST: $399

BIDDEFORD - UNE POOL SWIM

WESTBROOK POOL SWIM

 

SWIMMING PROGRAM 2025

Swim group is for women who want to be better more confident swimmers. We will work on technique and endurance. This swim program will have weekly group instruction. This is not a learn to swim program. You should be able to swim four lengths of the pool from one end of the pool to the other. We work on freestyle stroke and breathing technique. All levels are included. We will split up the group between Beginner/Intermediate/Advanced Groups.

The first 5 weeks of the program are in the pool. The next 7 weeks the program shifts to open water. Open water swims will be at Crystal Lake and Spring Point Headlight Beach if the tides permit.

Pool Dates are as follows: (choose 1 location).

BIDDEFORD - UNE
DAY: Sunday
DATES: April 13,27 May 4,11,18 (April 20th off for Easter)
PLACE:  25 Hills Beach Road, Biddeford, ME. 04005
TIME: 11:00 am - 12:00 pm
COACH: Linda Hurley

WESTBROOK
DAY: Sunday
DATES: April 13,27 May 4,11,18 (April 20th off for Easter)
PLACE: Westbrook Community  Pool, 426 Bridge St, Westbrook, ME
TIME: 6:15 - 7:15 pm
COACH: Linda Hurley

 

Open Water Dates are as follows:

DAY: Monday
DATES: June 2 (LAKE), 9 (LAKE), 16 (LAKE), 23 (LAKE), 30 (OCEAN), July 7 (LAKE), 14 (OCEAN)
LAKE: Crystal Lake, Mayberry Road, Gray
OCEAN: Spring Point Headlight, SMCC Campus, 2 Fort Road, South Portland
TIME: 6:00-7:00 pm
COACH: TBD

COST: $275

BIDDEFORD - UNE POOL SWIM

WESTBROOK POOL SWIM

 

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OPEN WATER SWIM ONLY - $150 (must have previous open water experience - or be qualified - no beginner swimmers)

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BIKE PROGRAM 2025

Would you like to be a better biker? Are you participating in the Dempsey Challenge, Women’s Heart Ride or participating in the Tri for a Cure relay as the bike leg? Then come join in the fun and meet lots of other women at the same time!

We will provide you with a weekly group outdoor ride. Our meeting places will vary, and so will our rides. We will focus on riding safety, shifting, proper bike technique, and have great workouts like hill climbs, or endurance rides.

Bike program is for all levels of ability. You will need a bike in good working order. Your bike can be a mountain bike (preferable with road tires), hybrid, or road bike. Please have your bike tuned up at a local cycle shop prior to training. It will make your bike experience much more enjoyable. A helmet is required. No iPod or earphones while riding. Bike Safety is of utmost importance.

BIKE PROGRAM

BIKE COACH: Andrea Gleason ASSISTANT COACHES: Gwen Simons, Diane Visich & Sarah Halpin

DATES:  April 26, May 3,10,17, 24 (off) & 31  June 7,14,21,28 (Wed) July 2, July 12, July 16th for Bike, Potluck and Stretch!
TIME: 8:00 am
DAY: Saturday - two exceptions:   July 2 @ 5:30 pm, July 16 @ 5:30 pm with Pot Luck at 6:15pm

COST:  $175

SWIM & BIKE PROGRAM COMBO 2025

SWIM & BIKE PROGRAM COMBO

SWIM: See Swim Program Above
BIKE: See Bike Program Above

COST:  $349

BIDDEFORD - UNE POOL SWIM

WESTBROOK POOL SWIM

 

RUN PROGRAM 2025

Run program is for all levels of ability. There will be a walk/run group and a run group. Each will be given a specific task to be done for the hour. Training might be running hills, another night may be a track workout. Watch your run times get faster!

DAY: Tuesday
DATES: April 29 May 6,13,20,27 June 3,10,17,24 July 1,8,15
TIME: 6:00-7:00 pm
PLACE: Marginal Way Park & Ride (across from World Gym)

COST: $100