Sha Bam is a fun Group Workout!shabam

Sunday September 18, 2016

6:30 am

Swim, bike and run from Lake Las Vegas

What is the Sha Bam?

Why, it’s the whole  sha bam of course!   Ok, It is an open water swim, bike and run on a marked course.  The open water swim is kayak and lifeguard supported.  Transition racks are provided at a safe and secured transition area. The bike and run courses are marked and aid stations are loaded with everything you may need including ICE, water, snacks and friendly volunteers/  We also have Sag vehicles are on course. Sag vehicles for the uninitiated are guardian angels that come and assist you should you need help out on the course.

Details:  We will meet at Reflections Bay at 5:30 am for check in.  We start workout at 6:30 amtransition area We will swim up to 1 mile,  bike up to 40 miles and run up up to 3 miles.  You can do less of any of the sections if you like.  This is a workout, not a race. Yummy post workout snacks will be provided for you.  You are responsible for keeping your own time.  This workout is an extremely valuable tool and well worth having the peace of mind from a fully supported and coached event to prepare you for actual racing. Many said it was the key to their success last year.

More detailed details for Sha Bam  ……

Team XCELL Sha Bam  Guest price Sha Bam 


5:30 AM     Set up transition area, rack your bike and sign in.  Transition area will  be in the parking lot at Reflections Bay Country club.  The club will be closed for renovations so we can use the entire area without interfering with anyone.

Then gather for instructions from Coach at 5:50 am.  Transition racks are provided, first come first serve on placement.  Water and some form of  liquid fuel will be in transition area but we strongly suggest you bring along plenty of your own.

6:20 am:  Then gather for MANDATORY Coach instructions.

6:30 AM  Be in water and ready to start. Wetsuits are not needed but feel free to wear one if that makes you happy.  Water temp is approximately 72.  Open water float buoys, snorkels and neoprene booties are allowed.

 7:00   AM     Swim ends and Bike begins.  Please note: Bike time is up 3 hours MAXIMUM.

Bike course:  Exit Reflections Bay and turn right.  Proceed around lake.  Take right onto trail. Go under the highway and make a left onto the River Mountain Trail.  Proceed on trail until you are directed to get onto the road to avoid a small trail closure.  Return to the route and turn around when you hit 20 miles.  return the way you came.

10:00 AM  Bike ends and Run begins.  Total Run time is up to 30 minutes.  If you arrive PRIOR to 9:00 continue straight onto your run.  Run course is marked.

10:30   AM  End of Workout.  Many will be done WAY before that.  Good for you!  Snacks and beverages provided starting at 8:00 am

Volunteers are there for you but please be respectful of their time spent on the course.  Time, not distance, is the most important factor in this workout.  You are encouraged to track your own distances. 


Remember to bring all the basics:

Swim Gear – Goggles, a colorful swim cap. The water has warmed up so a wetsuit is not necessary. If you feel more comfortable with a personal swim buoy please bring it.  We have a couple left for sale as well.

Put on PLENTY of sunscreen and REAPPLY after the swim and bike.

Bike Gear – A WATCH , bike, helmet, bike shoes and socks, water and sunglasses. Your special nutrition or energy drink for the long ride. Salt/electrolytes. No helmet, no ride.  No exceptions.  While there is an aid station still bring AT LEAST two full water bottles.  Hydration packs are often used by athletes at this time of year.

Run Gear – Running shoes and a Hat or visor.  Water belt.

Dry clothes to change into after the brick.  We strongly recommend you get out of your foul, disgusting, sweaty clothes after your workout to prevent nasty “issues”.  Do I need to be more specific?  Lets’ just leave it at that for now.


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Open Water Swims

Be sure to join us for the next regularly coached swim workouts.

swim across america

Saturday September 3, 2016

7:oo am for advanced and intermediate swimmers
8:15 am or beginners
Lake Las Vegas

Swimming in the pool is COMPLETELY different from swimming in open water.  If you have a triathlon scheduled in your future I strongly recommend getting as much practice in the open water as possible.  I have done water support for many events and most of the people I have had to rescue reported that they either had not swam much in the open water or that they had not practiced in their wetsuit.  Another common problem is not practicing in race like conditions.  In other  words they had no idea how to overcome the anxiety that comes with swimming a group.  Our practices will take you through all the skills you need to be more confident in your open water swimming.

I work with athletes on relaxing their breathing.  Many actually hold their breathe while their face is in the water which spikes the heart rate sky high.  It would be hard for anyone to relax with that going on!  However, practice makes perfect.  Many triathletes do not swim straight.  Proper sighting can make all the difference and we work on the best techniques to allow you to stay on course.

I hope to see you at the next open water swim.

Drop In  Team XCELL

Drop In Guest

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Water Running

Join Coach Mel for

“XCELL Deep Water Running”
Saturday mornings 10:00 am – 10:45 am

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This is an innovative way to get in that extra RUN workout without the impact of the pavement. Injured? The perfect way to re-start your run and transition back onto the road. Triathletes, Marathoners, Fitness buffs – all people looking for a new way to get fit while reducing wear and tear on the body.  Coach Mel will whip you into shape.  Warning: This is not your grandma’s water aerobics class!
ALL are welcome. Workout adjusted for ALL levels of fitness.
You decide the intensity!
And, finish it off with a little jolt of core and strength work.
Equipment is provided!

Sign Up is through the City of Henderson online.

5/14, 5/21, 5/28
$11.81 for all three
Program code: 216628-01
Or Drop In!

You can pay at the front desk for one day or the whole month.

Where: Whitney Ranch Indoor Pool
When: 3 Saturdays each month
Time: 10:00 – 10:45 am
Cost: $6 Drop in or Buy the Month  Super GREAT deal!


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