Now’s the time to stock up on Team Xcell tri tops, tri shorts, tri kits and more for your 2012 triathlon racing season! All in stock items are ON SALE UP TO 50% OFF now through Tuesday.

You'll be stylin' during your race in these Xcell Performance Group race kits

In stock items:

Women’s Tri Top (S, M, L) $45
Women’s Tri Shorts (S, M, L, XL) $45
Women’s One-piece Tri Suits (S, M, L) $85
Women’s  Short Sleeve Jerseys (S, L, XL) $50
Women’s Sleeveless Jersey (M) $55
Women’s Long Sleeve Jersey (S, L) $75
Women’s One-piece Black Swim Suit (36) $65
Women’s One-piece Blue & White Swim Suit (40) $65
Women’s Cycling Shorts (XS, M) $60
Women’s Long Sleeve Wind Breaker (M) $80
Men’s Tri Top (L) $45
Men’s Tri Shorts (M, L) $45
Men’s One-piece Tri Suits (M) $85
Men’s Short Sleeve Jersey (M, XL) $50
Men’s Summer Weight Jersey (M) $60
Xcell Parka (XL) $85
Xcell Blue Cotton T Shirts $7
Xcell Yellow Cotton T Shirts $7

Shipping and handling $6.

ORDER NOW to get the item you want in the size or color you need. This special sale if good only while supplies last!

To order, email me: tricoach1@cox.net

Remember: Sale ends Tuesday November 29, 2011 so email me your order today!

The first week of our Xcell Holiday Fitness Challenge is off to a great start and program participants are excited!

What is this fitness challenge all about?  The idea is to not gain weight over the holidays. That’s our healthy goal.

I am not even asking you to lose a pound.  Really! Simply do not gain any weight and you will be ahead of MOST Americans.

Sign up now because fabulous prizes will be awarded to all who meet this healthy holiday weight challenge.  Visit the Xcell Holiday Fitness Challenge web page for more details and to sign up!

Eating too much Halloween candy leads to weight gain...not to mention zombie transformation. Image credit: Bonnie Parrish-Kell

DO NOT buy any Halloween candy until Halloween…AND DON’T BUY any more than you actually need.

Here’s why:

• You won’t be tempted to dive in after a stressful day or to curb hunger because you skipped lunch.
• You’ll save money in cash, time and gas because you won’t have to replenish the candy that you’ve scarfed down.
• You’ll save a TON in wasteful, empty calories comprised of sugar, icky fats and preservatives you can’t even pronounce.
• You won’t have to justify eating what’s leftover because you can’t bring yourself to throw it away.
• You’ll help family, friends or co-workers stay healthy because you won’t pawn those leftovers onto them.
• You won’t have to run, bike, swim, or walk for hundreds of miles to burn off all those calories.
• You won’t have to spend the rest of your life in the gym working weights and doing aerobic classes (excluding my indoor bike class, of course!).

Lastly, you won’t transform into a sugar-headed zombie or chocolate-thirsty werewolf with an awful mood that would frighten a vampire!

Ghoulishly yours in fitness and health,

Jackie

TRI BASICS – OCT. 9

Join me for this information-packed 90-minute class about the basics of competing in a triathlon. You’ll learn about gear, training, nutrition, race “fueling,” staying motivated, how to enjoy your first race, and lots more. We’ll also cover the fundamentals of the freestyle swim stroke, bike mechanics, and running performance.

Jackie instructs students on proper stroke techniques that increase speed and efficiency in the water and avoid injury.

• Date & Time: Sunday, Oct. 9, 12 noon – 1:30 p.m.
• Location: Whitney Ranch Indoor Pool, 1575 Galleria Drive (just south of Russell Road), Henderson
• Cost: $30
• Register: at XcellPerformanceGroup.com or  City of Henderson Parks & Recreation, code 436623-01

OCTOBER’S FALL SWIM TRAINING

To celebrate the 2011 Ironman World Championship this Saturday, I’ve added a fun component to our “Swim Training for Triathletes” program this month.

The swim segment of the full Ironman distance is 2.4 miles and you can attempt that distance in the pool – no fishies, no swells, and no currents to slow you down!

Swim 85 laps at any Xcell swim practice in October and you’ll receive a special recognition award and your name here on Xcell blog.

Dive in Monday through Friday from 5:30 – 6:30 a.m. at the Whitney Ranch Indoor Pool.

It’s only $65 for all sessions all month (what a deal!) PLUS  a free swim cap. If you’re a current F.A.S.T. member, enjoy a special discounted price of $25 for the rest of the month.

or $10 drop in. Register online at City of Henderson Parks & Recreation (code 426616-01) or at the desk.

XCELL RUN CLUB – JOIN THE FUN!

It’s not too late to join in the fun and camaraderie of this run club where members are training for races or improving fitness.

This Saturday, Oct. 8, we’ll meet at 5:30 p.m. at Pebble Marketplace (Green Valley Parkway north of the 215) to train for the night start of the In preparation for the Las Vegas Rock and Roll Marathon and Half Marathon.

The rest of the month we meet at our usual time on Sunday mornings at 5:30 a.m. at the Henderson Multigenerational Center.

Yes! You can still sign up for this program – complete with training plan – and all levels are welcome.

OCTOBER TRAINING SCHEDULE

• Indoor Cycling – Tues. & Thurs., 6:30 – 7:45 p.m. and Wed., 5:30 – 6:45 a.m. at OrthoSports Physical Therapy, 2930 W Horizon Ridge Pkwy (2^nd floor), Henderson. $10 drop in.

• Personal fitness training and nutritional consultation – available by appointment and conducted at OrthoSports Physical Therapy.

TEAM XCELL RACE KITS & SWIMSUITS

Marie Bickel at 2011 RAGE Triathlon. Photo credit: Dawn Nielsen

Just in time for the Pumpkinman Triathlon, look great in Team Xcell tri tops, shorts, distance suits, and more. Take a look at all the very cool items that will keep you cool and comfortable.

For your shopping pleasure, the Bike Shop has a full line of Team Xcell gear in a range of sizes. They’re located at 2578 Wigwam Parkway in Henderson and open Monday through Saturday. Phone (702) 897-1618

Then the Xcell Run Club is for you!

The Xcell Run Club is an affordable and effective membership program designed to help improve health and wellness through distance and fitness running. The club is ideal for beginners as well as intermediate and advanced runners, marathoners, and triathletes.

As a member, you’ll receive:

• Tailored training plans based on your current athletic level and goals to follow during the week.
• Meet with fellow members for organized long runs each Sunday in preparation for various races.
• Professional expertise, knowledgeable guidance and “yes-you-can” motivation from Coach Jackie.
• Info sessions on nutrition, hydration, footwear, race preparation, and more.
• Free Xcell T-shirt.
• Opportunities to find running buddies to train, sweat, laugh and have fun with!

Free Xcell T-shirt for Xcell Run Club Members - available in yellow or navy

What to bring each week:

• Come prepared* to run every Sunday.
• Your “can do, will do my best” attitude.
• Be supportive of fellow members’ efforts.

*For the first week, fitness and half marathon athletes will run or run/walk for up to an hour and marathon runners will run up to an hour and a half.

How to Get Started:

• Mark your calendar: every Sunday, August 21 – November 27, 2011
• Membership price: $30 includes a tailored training plan, long runs with fellow members every Sunday, and a free Xcell T-shirt ($5 discount for Team Xcell, Swim Las Vegas, and Las Vegas Triathlon Club members)
• Sign up on the Xcell Run Club web page
• Check-in by: 5:15 a.m.
• Run start: 5:30 a.m.*
• Where: Henderson Multigenerational Center, 250 S Green Valley Parkway (at Paseo Verde Parkway), in Henderson, Nevada
• Meet: in the lower parking lot closest to Green Valley & Paseo Verde Parkways
• The earlier you sign up, the greater your savings AND the more time you have to train and have fun!

Register today and get ready to run!

*The early check-in and start times let us run during the cooler morning hours in summer; these will change as fall approaches with cooler weather and later sunrises.

Savvy cyclists stash several tools inside these saddle bags that will help them quickly fix a flat tire.

1) 2 Tire Levers

These tools help you get the tire off the rim. I prefer metal levers but they can be hard to find. Choose a sturdy-looking pair.

2) A spare inner tube

I care at least 2 at all times; 3 if I’m going long distances in either training or a race. Double-check your wheel’s size and the tube you’re buying. If things get mixed up at the store, you could manage using a slightly larger size in a pinch but you’re “S.O.L.” if you’re stuck with a smaller size.

3) 2 or more CO2 canisters & inflator or mini-pump

CO2 canisters come in 12 and 16 gram sizes. I exclusively use the larger size because it will inflate my tire enough to get me where I’m going. Just make sure both the inflator and the canister are compatible (i.e. both are threaded).

Mini-pumps can be attached to your bike’s tube. Make sure its compatible to your Presta or Schrader tube stem.

4) Tire Boot, $1 bill or used gel packet

No, I’m not talking about boots you wear. These are inexpensive self-adhesive patch that are affixed to the inner side of the tire and cover the small puncture caused by broken glass, thorns, sharp rocks, etc. Before I discovered the Park Tool TB-2 Emergency Tire Boots (available at The Bike Shop and REI), I’d used a dollar bill or a used gel packet.

5) Tweezers

To pull the offending sharp object out of your tire.

6) ID

Have a photocopy of your drivers license and write down the name and phone of your emergency contact as well as any health conditions or medicines first responders should know about. You can also include your insurance information too. This is vitally important if you’re ever in an accident and unable to communicate.

I love Road ID – it’s quite affordable, easy to wear, and comes in a variety of colors.

7) Cash

Not a lot but enough to buy yourself a quick snack while out on a training ride.

Think all this will weigh you down on a ride? Well, I’ve been on thousands of rides – short, long and in between – and when I’ve had a flat, I’ve been very happy to have those tools with me. Otherwise, it can be a long walk to where you’re going (or back to where you started) or a long wait until someone you know can come fetch you.

Yes, all those items can fit into your under-seat bike bag. You may even want to include a multi-tool or hex (Allen) wrenches to tighten up lose head stems, adjust the seat post, etc.

Worry no more! Now you have a terrific opportunity to experience a supported ride so you can “go boldly where you haven’t road biked before.”

• Arrive by 5 a.m. so you have time to get ready to ride.
• Start time: 5:30 A.M. SHARP!
• Location:  Boulder Beach upper parking lot next to the covered picnic area in the Lake Mead National Recreation Area.
• Water, ice, Gatorade and snacks will be provided on the course.
• A sag vehicle will be on the course.
• Ride is supported for 75 miles from Boulder Beach to past Callville Bay.
• Maps and emergency cell numbers will be given to all riders.

The price is only $20 per person – a real deal!

Members of Team Xcell, Swim Las Vegas and Las Vegas Triathlon Club save $5 – a low $15.

You can register online now at XcellPerformanceGroup.com.

It’s called “virtual bike training” and it’s a great alternative to riding at night, in the wee hours of the morning, or opting for gym spin classes.

Best of all, you’ll be coached the entire time by yours truly!

At the facilities of Virtual Bike Training here in Las Vegas, you will ride your own bike on a unique trainer that’s connected to a computerized system that simulates climbs and descents. The VR steering frame lets you guide your bike along the scenic course you chose – a real ride video of a European course or a virtual world of extreme mountain biking.

The cool thing about this virtual reality training system is the data. You’ll see your:

• current speed
• power (watts)
• cadence
• slope (road incline)
• distance traveled
• lapsed time
• average and max speed, power & cadence

This information gives you greater insight into how well you’re training…and it can really challenge you to ramp it up!

With training plan in hand, I’ll coach you through tempos, ladders, intervals, and more. Got questions about training, nutrition or racing? I’ll answer them. Plus, I’ll monitor your progress while keeping you motivated and inspired!

CLASS SIZE IS LIMITED!

Make sure to call ahead to reserve your spot on one of the five trainers! We’ve had a lot of fun the last few weeks so come join us.

IT’S ONLY $15!

For a limited time, the folks at Virtual Bike Trainer are offering my Wednesday night coaching class for only $15 – a savings of $5.  That’s quite a deal for the opportunity to train on the newest technology designed to help you get better on the bike.

JOIN ME!

Reserve your spot and then bring your bike!

When:          Wednesdays, 6 – 7:15 p.m.

Where:        Virtual Bike Training
3955 S Durango, B-1
(between Spring Mountain & Flamingo)

Phone:          702-586-5500

Fee:             $15 per night

“With so many gears on a multi-speed bike, it’s tempting to use them all. Yet, a derailleur-equipped bicycle actually has a few gears you’re better off not using, based upon how extreme the sideways bend in the chain can become. “Chainline” is the term which refers to the relative straightness of the chain’s path as it encircles the front and rear gears. Chainline is at its most problematic angle when using two combinations of gears together: either the largest gears in front and back, or the smallest gears in front and back. Even when your drivetrain (derailleurs, gearsets, and chain) is properly set up and adjusted, using these “extreme” gear combinations creates excessive drivetrain noise and wear, which reduces the useful life of the drivetrain parts. You can still celebrate that your bike has 24 speeds. And if you only use 22 of them, it’ll last you longer, too“

Proper Shifting Helps Your Bike Last Longer, Work Better

MOST COMMONLY VIOLATED RULES AND PENALTIES
1. Helmets:
Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event.
Penalty: Disqualification
2. Chin Straps:
Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.
Penalty: Disqualification on the course; Variable time penalty in transition area only.
3. Outside Assistance:
No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness.
Penalty: Variable time penalty
4. Transition Area:
All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant’s equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.
Penalty: Variable time penalty
5. Drafting:
Drafting–keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.
Position–keep to the right hand side of the lane of travel unless passing.
Blocking–riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass.
Overtaken–once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.
Penalty: Variable time penalty
6. Course:
All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times.
Penalty: Referee’s discretion
7. Unsportsmanlike-Like Conduct:
Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden.
Penalty: Disqualification
8. Headphones:
Headphones, headsets, walkmans, ipods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race.
Penalty: Variable time penalty
9. Race numbers:
All athletes are required to wear race numbers at all times during the run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing.
Penalty: Variable time penalty for missing or altered number, Disqualification and one year suspension from membership in USAT for transferring a number without race director permission.
10. Wetsuits:
Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.
11. Abandonment:
All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.
Penalty: Variable time penalty

Stay safe and have fun out there!

Jackie