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Train for a Triathlon with sheJAMs!

We will be offering a 12-week Triathlon Training program.  Program starts April 30, 2017. All abilities are welcome to join! It doesn’t matter if you are new to triathlon or training for your first half ironman.  We will make sure you will run through the finish line in top shape!


Swim Coach: Laura Flewelling & Katie Dwyer
Run Coach: Maura Malia
Bike Coach: Andrea Brown

Nutrition Coach:  Karen Knapton


POOL SWIM:  – The first 5 weeks are in the pool.  We have two locations to choose from.  Cumberland – Sunday afternoon program or Westbrook, Thursday evening program. In CUMBERLAND we offer both TECHNIQUE (beg/int program) and MASTERS (advanced)    In WESTBROOK we offer TECHNIQUE (beg/int) only.

GREELY HIGH SCHOOL – Main Street, Cumberland, ME

  • POOL SWIM DATES:  SUNDAY –  April 30 May 7, 14, 21, 28
  • BEGINNER TECH  4:00 – 4:45  ~  INTERMEDIATE TECH  4:45 – 5:30 pm ~  MASTERS. 5:30 – 6:15  pm (MASTERS FULL)


  • POOL SWIM DATES:  THURSDAY – April 27 May 4, 11, 18, 25
  • TECHNIQUE 5:30 – 6:30 pm

Then both Sunday and Thursday program will join and we will switch to open water on Monday, June 5  at Crystal Lake  from  6:00 – 7:00 pm. All open water swimming will be on Mondays from then on from 6:00 – 7:00.

  • OPEN WATER SWIM DATES:  June 5, 12, 19, 26 July 3, 10, 17

When the ocean warms up we will move to SMCC to swim at the Tri for a CURE site.


BIKE:       Combination of WEDNESDAY & THURSDAY – 6 pm/ and SATURDAY 8 am –  We bike train on  Wednesday & Thursday and some Saturday’s. (see below for dates) Meeting places will change weekly for variable scenery and terrain. 1st BIKE PROGRAM STARTS, SATURDAY, MAY 6

Bike training dates are as follows:

  • MAY ~  Sat 6, Sat 13, Sat 20, Wed 24, Wed 31. (please note these last two dates are Wednesdays)
  • JUNE ~Sat 10, Thur 15, Sat 24
  • JULY ~ Sat 1, Thur 6, Sat 15, Thur 20


RUN:         TUESDAY – 6 – 7 pm  Park & Ride, Marginal Way,  Portland.  Each workout is designed by a certified run coach that will provide you with information as to how to run more efficiently and effectively.  1st RUN PROGRAM STARTS APRIL 25, MAY 2,9,16,23,30 JUNE 6,13,20,27, JULY (4 OFF) 11,18


NUTRITION:   Karen Knapton is our on staff nutritionist. She will offer nutritional advise while you are training.   Karen will also be available to answer your questions!



This group is for the novice to the seasoned athlete. Maybe this is your first triathlon!  Maybe you tried a sprint last year and want to do an Olympic! Come join us and learn in a positive, non-competitive atmosphere! We will teach you how to get across the finish line and feel good! Meet friends who will encourage you to do your best!


12-Week: April 25 – July 20      $250

($175 for Yearly Run Group Members)

Triathlon Training:

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Swim, bike and run with friends! Training for a Triathlon is as much fun as doing the actual race! All levels encouraged to participate. For those who are new to the sport, train with coaches who will show you how to cross the finish line and have fun doing it!

We will start our swimming base in the pool for 5 weeks in two different locations and times. All  open water swims will start Mondays in June and will take place from 6:00 – 7:00 pm at Crystal Lake in Gray or in the ocean at  SMCC at the Tri for a CURE race start! Bring your wetsuit, goggles, and cap! Learning to open water swim is much different than lap swimming in a pool.

Bike training will be filled with information including:   bike maintenance, riding form, bike fit and of course include our group rides…. We can ride the actual race courses or go on a long ride through Portland and its surrounding towns!

Run night we will join the women’s run group! The group will be split up by level 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. One night might be running hills, another night maybe track work. Watch your run times get faster!

All athletes will get a monthly workout plan to follow for other training days!

Our on staff nutritionist Karen Knapton will give eating for optimal performance tips during the training program.  She will be available to answer your nutrition questions during your time with us!

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