Coaches Stephen Taylor and Stephanie Honeycutt are hosting a FREE practice session to anyone who is already registered for the Music City Triathlon. Since the MCT course has changed this year, this is the PERFECT opportunity to familiarize yourself with the course. Stephen will be leading the group on the bike while Stephanie will be providing sag wagon services. There will be directional signs on the course and everyone will be given a cue sheet, so no one will get lost. After the bike, everyone will be given the opportunity to run on the run course.
Start Time: 6:45am
Where to Meet: Parking lot at the bottom of the Percy Priest Dam
If you have any questions please feel free to email Coach Stephanie.
ytristeph@yahoo.com
Wednesday, August 27, 2008
Go Richard Go!
Coach Richard Baker is traveling with Javier Rodriguez and Chris Conlee to Denver, CO this weekend where they will be racing in a 24 hour triathlon.
They will be racing as a 3 man relay team.
Good luck guys!
Don't forget to take your disposable camera to take lots of pictures and most importantly- Have FUN!
Here's the link to the race website
http://www.24hoursoftriathlon.com/index_1.html
They will be racing as a 3 man relay team.
Good luck guys!
Don't forget to take your disposable camera to take lots of pictures and most importantly- Have FUN!
Here's the link to the race website
http://www.24hoursoftriathlon.com/index_1.html
Tuesday, August 26, 2008
Good Luck @ Ironman Louisville
Excel has 5 people racing @ Ironman Louisville this weekend.
They are all Iron virgins, so it's going to be very exciting to watch them Sunday. If you are not up in Louisville cheering them on, you can track them online
http://ironman.com/events/ironman/louisville/?show=tracker&rid=164&year=2008
Type in their name or bib number (I will post their numbers as soon as they are handed out)
to find their splits/results.
Good luck:
Bill Regan
David Landry
Mike Mankin
Ashly Dewberry
Catherine Dewberry
They are all Iron virgins, so it's going to be very exciting to watch them Sunday. If you are not up in Louisville cheering them on, you can track them online
http://ironman.com/events/ironman/louisville/?show=tracker&rid=164&year=2008
Type in their name or bib number (I will post their numbers as soon as they are handed out)
to find their splits/results.
Good luck:
Bill Regan
David Landry
Mike Mankin
Ashly Dewberry
Catherine Dewberry
Monday, August 25, 2008
August and September Practice Schedule
August 31- No practice
Labor Day weekend and Ironman Louisville
September 3- 6:15-8:00pm
September 5- 5:00-6:30am
September 7- Back to Long Course on Sundays!
Level III 2:15-4:00
Level IV, 3:45-5:30
September 10- 6:15-8:00pm
September 12- 5:00-6:30am
September 14- Music City Triathlon
Level III and IV 3:45-5:30
Since most will be competing in the triathlon, we will only have one practice.
September 17- 6:15-8:00pm
September 19- Dee and Ashley will be out of town. Practice with masters team.
September 21- No practice due to swim meet at ISC
September 24- 6:15-8:00pm
September 26- 5:00-6:30am
September 28- Level III 2:15-4:00
Level IV 3:45-5:30
Labor Day weekend and Ironman Louisville
September 3- 6:15-8:00pm
September 5- 5:00-6:30am
September 7- Back to Long Course on Sundays!
Level III 2:15-4:00
Level IV, 3:45-5:30
September 10- 6:15-8:00pm
September 12- 5:00-6:30am
September 14- Music City Triathlon
Level III and IV 3:45-5:30
Since most will be competing in the triathlon, we will only have one practice.
September 17- 6:15-8:00pm
September 19- Dee and Ashley will be out of town. Practice with masters team.
September 21- No practice due to swim meet at ISC
September 24- 6:15-8:00pm
September 26- 5:00-6:30am
September 28- Level III 2:15-4:00
Level IV 3:45-5:30
Crazy Bikes
My Friend, Scott Curry, raced Ironman Canada yesterday. He finished 11th overall with a time of 8hours 52 minutes. As I was checking his website this morning
(www.bikeforest.com/scott/),
to see if he had posted race reports yet, I came across a youtube video.
Apparently his brother invents crazy bikes.
(www.bikeforest.com/scott/),
to see if he had posted race reports yet, I came across a youtube video.
Apparently his brother invents crazy bikes.
Wednesday, August 20, 2008
Fall Creek Falls Triathlon Results
Excel had 4 athletes participate in the F.C. F. Triathlon last weekend.
Liz Lightner F 25-29, 1st place
Judy Regan F 50-54, 1st place
beat 2nd place lady by 36 minutes!
Bill Regan M 50-54, 12th
Brian Ried Clydesdale, 8th.
Congratulations!
Liz Lightner F 25-29, 1st place
Judy Regan F 50-54, 1st place
beat 2nd place lady by 36 minutes!
Bill Regan M 50-54, 12th
Brian Ried Clydesdale, 8th.
Congratulations!
Suzanne Heim-Bowen
When I trained out in California 2000-2003, I had the opportunity to swim with Suzanne Heim-Bowen (my swimming inspiration).
Suzanne has an extensive open water swimming background. She swam the English channel twice in one week. That same week did a three lap crossing as part of a relay. She was the pioneer for the San Francisco Bay swimming, swimming just about everywhere in the Bay one can swim. The waters were sometimes so dangerous that she had to swim with sharp-shooters peering off the boat, just to make sure Great Whites didn't gobble her up.
I had the opportunity to see Suzanne last week in Portland, OR at masters nationals. At 50 years old, she swam 18:32 in the 1500m and broke her own world record by 13 seconds. Here is a video of her at her induction ceremony in the international swimming hall of fame in 2007.
Suzanne has an extensive open water swimming background. She swam the English channel twice in one week. That same week did a three lap crossing as part of a relay. She was the pioneer for the San Francisco Bay swimming, swimming just about everywhere in the Bay one can swim. The waters were sometimes so dangerous that she had to swim with sharp-shooters peering off the boat, just to make sure Great Whites didn't gobble her up.
I had the opportunity to see Suzanne last week in Portland, OR at masters nationals. At 50 years old, she swam 18:32 in the 1500m and broke her own world record by 13 seconds. Here is a video of her at her induction ceremony in the international swimming hall of fame in 2007.
Monday, August 18, 2008
Fall Level I and II Class
Here's the skinny on Fall '08 Level 1 and II class.
Space is limited, so it's best to reserve a spot now.
Level I class has 30 spaces available.
Class Cost $175
Class Dates:
Sun, Sept 28, 1:15-2:30pm
Tue, Sept 30, 7:15-8:30pm
Sun, Oct 5, 1:15-2:30pm
Tue, Oct 7, 7:15-8:30pm
Sun, Oct 12, 1:15-2:30pm
Tue, Oct 14, 7:15-8:30pm
Sun, Oct 19, 1:15-2:30pm
Tue, Oct 21, 7:15-8:30pm
Sun, Oct 26, 1:15-2:30pm
*1st class is MANDATORY!
* You will not be getting in the pool for the first class. It is a class room setting.
*Do bring your fins and pull buoy to the first class,
so we can make sure you got the correct ones.
We HIGHLY recommend taking Level II class after Level I class.
Think of it as two months worth of stroke work and fine-tuning, that your stroke is not complete until you are done with Level II class.
If you complete the Level I and Level II class with us this fall, you will be invited to swim with our Level III and Level IV class during the month of December for FREE!
Yes, you will be ready to swim with Level III and Level IV class by that time.
Level II class has 35 Spaces available.
Class Cost $150
Class Dates:
Sun, Nov 9, 1:15-2:30pm
Tue, Nov 11, 7:15-8:30pm
Sun, Nov 16, 1:15-2:30pm
Tue, Nov 18, 7:15-8:30pm
Sun, Nov 23, 1:15-2:30pm
Tue, Nov 25, 7:15-8:30pm
Sun, Nov 30, 2:15-4:00pm
How do you reserve a spot for a Fall Class?
1. Email Ashley triash@gmail.com
2. Send in your check made out to Excel Aquatics for $175 (Level I class)
to Ashley Whitney 2806 Belmont Blvd. Apt 6, Nashville, TN 37212
*You may sign up for both classes at once.
3. Send in your checks between September 1-20.
4. Once your check is received, you will get a confirmation email.
*Do not send your checks before September 1.
*Checks are held and not deposited until the first day of class.
What equipment do you need for class?
1. Swimsuit
* Men are NOT allowed to wear board shorts or trunks with pockets.
Jammers are your best options.
Here's what a jammer looks like:
*Men and Women- any suit made of polyester is the way to go!
Poly suits will last years!
*Women- the cutest suits in the world can be found at Splish.com
Splish offers many suits in a poly blend!
2. Goggles
Finding the right pair of goggles-
1. Take them out of the package and try them on at the store
2. Without putting the strap around your head, stick goggles to your face
3. If goggles stick to your face for a few seconds then you found a pair of keepers.
3. Cap- if your hair gets in your eyes or mouth while you swim
* w
e have caps for sale at the pool for $3. They say Excel on them.
4. Fins
Here's a picture of what shape they should be. Just about any brand will do. Scuba fins do NOT work for this class!
5. Pull Buoy
Here is what a pull buoy looks like.
* The TYR, Nike, or Speedo buoys are great to get.
Where can you buy your swim equipment?
All American Swim and Surf.
Check the links on the right side of the blog to find a map to the store.
Store is located in Cool Springs Shopping area.
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
Where are classes held?
Indoor Sports Complex
920 Heritage Way
Brentwood, TN 37027
* You do NOT have to be a member of the Indoor Sports Complex to be part of this class.
Space is limited, so it's best to reserve a spot now.
Level I class has 30 spaces available.
Class Cost $175
Class Dates:
Sun, Sept 28, 1:15-2:30pm
Tue, Sept 30, 7:15-8:30pm
Sun, Oct 5, 1:15-2:30pm
Tue, Oct 7, 7:15-8:30pm
Sun, Oct 12, 1:15-2:30pm
Tue, Oct 14, 7:15-8:30pm
Sun, Oct 19, 1:15-2:30pm
Tue, Oct 21, 7:15-8:30pm
Sun, Oct 26, 1:15-2:30pm
*1st class is MANDATORY!
* You will not be getting in the pool for the first class. It is a class room setting.
*Do bring your fins and pull buoy to the first class,
so we can make sure you got the correct ones.
We HIGHLY recommend taking Level II class after Level I class.
Think of it as two months worth of stroke work and fine-tuning, that your stroke is not complete until you are done with Level II class.
If you complete the Level I and Level II class with us this fall, you will be invited to swim with our Level III and Level IV class during the month of December for FREE!
Yes, you will be ready to swim with Level III and Level IV class by that time.
Level II class has 35 Spaces available.
Class Cost $150
Class Dates:
Sun, Nov 9, 1:15-2:30pm
Tue, Nov 11, 7:15-8:30pm
Sun, Nov 16, 1:15-2:30pm
Tue, Nov 18, 7:15-8:30pm
Sun, Nov 23, 1:15-2:30pm
Tue, Nov 25, 7:15-8:30pm
Sun, Nov 30, 2:15-4:00pm
How do you reserve a spot for a Fall Class?
1. Email Ashley triash@gmail.com
2. Send in your check made out to Excel Aquatics for $175 (Level I class)
to Ashley Whitney 2806 Belmont Blvd. Apt 6, Nashville, TN 37212
*You may sign up for both classes at once.
3. Send in your checks between September 1-20.
4. Once your check is received, you will get a confirmation email.
*Do not send your checks before September 1.
*Checks are held and not deposited until the first day of class.
What equipment do you need for class?
1. Swimsuit
* Men are NOT allowed to wear board shorts or trunks with pockets.
Jammers are your best options.
Here's what a jammer looks like:
*Men and Women- any suit made of polyester is the way to go!
Poly suits will last years!
*Women- the cutest suits in the world can be found at Splish.com
Splish offers many suits in a poly blend!
2. Goggles
Finding the right pair of goggles-
1. Take them out of the package and try them on at the store
2. Without putting the strap around your head, stick goggles to your face
3. If goggles stick to your face for a few seconds then you found a pair of keepers.
3. Cap- if your hair gets in your eyes or mouth while you swim
* w
e have caps for sale at the pool for $3. They say Excel on them.4. Fins
Here's a picture of what shape they should be. Just about any brand will do. Scuba fins do NOT work for this class!
5. Pull Buoy
Here is what a pull buoy looks like.
* The TYR, Nike, or Speedo buoys are great to get.
Where can you buy your swim equipment?
All American Swim and Surf.
Check the links on the right side of the blog to find a map to the store.
Store is located in Cool Springs Shopping area.
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
Where are classes held?
Indoor Sports Complex
920 Heritage Way
Brentwood, TN 37027
* You do NOT have to be a member of the Indoor Sports Complex to be part of this class.
Olympic Triathlon
Most of you have probably have seen this already on TV. I don't have TV, so everything I watch of the Olympics is on the internet. I think I almost prefer this b/c I don't have to stay up late to watch Micheal Phelps swim or sit through all the commercials. To watch an event, all I do is click and it comes right up.
Here's a great NYT interactive piece of Jarrod Shoemaker describing the Olympic triathlon course.
Looks exciting!
http://www.nytimes.com/interactive/2008/08/16/sports/olympics/20080816_triathlon_graphic.html?scp=2&sq=triathlon&st=cse
In case you haven't seen the results from the women's race,
Emma Snowsill (Australia) won gold with Vanessa Fernandes (Portugal) taking silver and Emma Moffatt (Australia) claiming bronze.
United States Results-
Laura Bennett 4th
Sarah Haskins 11th
Julie Swail Ertel 19th
To watch the Olympics online check out
http://www.nbcolympics.com/index.html
Unfortunately, it's not live, but you can watch it over and over again.
Have fun.
Here's a great NYT interactive piece of Jarrod Shoemaker describing the Olympic triathlon course.
Looks exciting!
http://www.nytimes.com/interactive/2008/08/16/sports/olympics/20080816_triathlon_graphic.html?scp=2&sq=triathlon&st=cse
In case you haven't seen the results from the women's race,
Emma Snowsill (Australia) won gold with Vanessa Fernandes (Portugal) taking silver and Emma Moffatt (Australia) claiming bronze.
United States Results-
Laura Bennett 4th
Sarah Haskins 11th
Julie Swail Ertel 19th
To watch the Olympics online check out
http://www.nbcolympics.com/index.html
Unfortunately, it's not live, but you can watch it over and over again.
Have fun.
Saturday, August 16, 2008
Practice Change
Since the pool will be short course again for the next two Sundays (August 17 and 24),
we will only have one practice on these days.
Practice for everyone is 3:45-5:30.
The first 15 minutes of practice will be dedicated to stretching.
NO Practice - August 31. Go cheer @ Ironman Louisville.
If you want to swim on the 31st,
Dee Davis will be swimming at the lake that morning.
Email Dee for more info about Sunday morning lake swim.
Dee- dsdpugme@aol.com
Good LUCK to all those participating in Fall Creek Falls!
George Allen, Liz Lightner, Lynn Moore,
Bill Regan, Judy Regan, Brian Reid
and Melissa Mosley
we will only have one practice on these days.
Practice for everyone is 3:45-5:30.
The first 15 minutes of practice will be dedicated to stretching.
NO Practice - August 31. Go cheer @ Ironman Louisville.
If you want to swim on the 31st,
Dee Davis will be swimming at the lake that morning.
Email Dee for more info about Sunday morning lake swim.
Dee- dsdpugme@aol.com
Good LUCK to all those participating in Fall Creek Falls!
George Allen, Liz Lightner, Lynn Moore,
Bill Regan, Judy Regan, Brian Reid
and Melissa Mosley
Triathlon Swim Group Break Down
Excel Aquatics offers 4 levels of adult swimming.
Since swimming is VERY Technique oriented, we usually recommend athletes to start at the bottom and work their way up.
The best time to start working on your stroke is late fall, early winter.
Level 1 - Freestyle 101. This level is for those who learned freestyle more than 10 years ago, or not at all. Techniques have changed and they are much more efficient . We recommend most of our new athletes take this class to learn how to breathe properly and get used to swimming in a group. In the class we really focus on head position, body position and reducing your drag through the water. Level I really We have a wide range of swimmers in Level I from beginner to Ironman finishers who want to perfect their technique.
In this class we teach you to be the most efficient swimmer you can be.
There are 9 classes in Level I. Level I last an entire month. The more you come to practice the more you get out of the class. We recommend trying to be at every practice since each practice is based upon the last one.
Cost for Level 1 Class is $175
We highly recommend taking Level II after Level I.
There are 7 classes in Level II that last an entire month. The more you come to practice the more you get out of the class. We recommend trying to be at every practice since each practice is based upon the last one.
Cost for Level II class is $ 150
Tuesday- Level III and IV 5:00-6:30am
Class size is limited in both Level I and Level II.
To sign up, email Ashley- triash@gmail.com
Level III & IV - Year round swim group.
Prerequisite - Level I and Level II or coaches permission. If you think you belong in the group, we can set up a 10 minute swim assessment before a practice, so see which group best fits you. We always want new people, but we first need to see which group best fits your needs.
In these Levels you prepare for triathlons and open water swimming competition.
We will swim between 2500- 5000 yards/meters.
The difference between Levels III and IV are intervals.
Tuesday- Level III and IV 5:00-6:30am
Wednesday- Level III and IV 6:15-8:00pm
Friday- Level III and IV 5:00-6:30am
Sunday- Level III 2:30-4:00pm
Level IV 4:00-5:30pm
Friday- Level III and IV 5:00-6:30am
Sunday- Level III 2:30-4:00pm
Level IV 4:00-5:30pm
Contact Coach Ashley about which Level is right for you.
Ashley- Triash@gmail.com
Triathlon Group informtation
We would love for you to join our triathlon swim program!
The Excel Triathlon Group currently has around 100 members.
The group varies from beginner triathlete all the way to ironman veterans, so there is a place for you.
There are two coaches on deck during Wednesday and Sunday (2:30-4:00pm)- Dee Davis and Ashley Whitney. One coach on deck for the other practcies.
Practice Times:
You do not have to be a member of the rec center to join the team.
Hope you can join us!
Ashley
If you have any questions, please feel free to contact Ashley Whitney - triash@gmail.com
The Excel Triathlon Group currently has around 100 members.
The group varies from beginner triathlete all the way to ironman veterans, so there is a place for you.
There are two coaches on deck during Wednesday and Sunday (2:30-4:00pm)- Dee Davis and Ashley Whitney. One coach on deck for the other practcies.
Practice Times:
Tuesday 5:00-6:30am Level III and IV
Wednesday 6:15-8:00pm Level III and IV
Friday 5:00-6:30am Level III and IV
Sunday 2:30-4:00pm Level III
4:00-5:30pm Level IV
There are two groups on Sunday because the triathlete team is ONLY allowed 4 long course lanes on Sunday. With so many people and so many differnt intervals, we need two practice groups. The groups are given the same practices just differnt intervals. Becuase we divide the group into two, practices run much smoother.
The first 15 minutes of Wednesday practices are devoted to group stretching.
If you can't make it to the practices Dee and I coach, Excel has a masters program you can swim with.
Masters Swim Group Practice Times:
Monday 5:00-6:30am and 8:30-10:00am
Wednesday 6:15-8:00pm Level III and IV
Friday 5:00-6:30am Level III and IV
Sunday 2:30-4:00pm Level III
4:00-5:30pm Level IV
There are two groups on Sunday because the triathlete team is ONLY allowed 4 long course lanes on Sunday. With so many people and so many differnt intervals, we need two practice groups. The groups are given the same practices just differnt intervals. Becuase we divide the group into two, practices run much smoother.
The first 15 minutes of Wednesday practices are devoted to group stretching.
If you can't make it to the practices Dee and I coach, Excel has a masters program you can swim with.
Masters Swim Group Practice Times:
Monday 5:00-6:30am and 8:30-10:00am
Wednesday 5:00-6:30am and 8:30-10:00am
Friday 8:30-10:00am
The masters group will have a triathlon specific workout for you.
The masters group will have a triathlon specific workout for you.
Coach Gretchen runs the 5:00am practices on Monday and Wednesday.
Coach Dennis runs the 8;30-10:00am practices on Monday, Wednesday, Friday.
You do not have to be a member of the rec center to join the team.
If you pay Excel, you may swim during any of organized practices.
If you choose to swim outside the designated practice times, you will need to pay the Williamson County Rec Center to enter the facility.
Groups Fees:
Joining fee $75
That includes Excel registration fee, team cap, team shirt, and first month's dues.
Monthly dues
Groups Fees:
Joining fee $75
That includes Excel registration fee, team cap, team shirt, and first month's dues.
Monthly dues
$50 for first person
$45 for second person
$45 for second person
When you signup, you may pay as far in adavance as you want or chose to pay month to month.
If you chose to pay month to month, you will be billed online.
When you recieve your online payment, please send your check into
Excel Aquatics
704 Nantucket Circle
Franklin, Tn 37069
704 Nantucket Circle
Franklin, Tn 37069
If you have any billing questions, please email Robyn Painter- excel.billing@comcast.net
Excel is also offering another deal in 2009
Swim 1 time a week with the team for 5 months.
Cost is $150 for 5 months.
The offer is good January-May.
Prorate is optional, please email Ashley for more details.
You do NEED to be a member of USAT or USMS before you join the group.
Please bring a copy of your card with you when you sign up with Excel.
What equipment do we use at practice?
What equipment do we use at practice?
We use fins, paddles and sometimes snorkels.
The only piece of equipment the pool provides is a kick board.
Please have your equipment with you at every practice.
People usually like to have a mesh bag to keep store all their equipment.
Where can you buy your swim equipment?
All American Swim and Surf.
Check the links on the right side of the blog to find a map to the store.
Store is located in Cool Springs Shopping area.
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
Where do we practice?
All American Swim and Surf.
Check the links on the right side of the blog to find a map to the store.
Store is located in Cool Springs Shopping area.
If you prefer to buy your stuff online, swimoutlet.com is about the best place to buy it.
Where do we practice?
We practice at the Indoor Sports Complex (ISC)
920 Heritage Way
Brentwood, TN 37027
It's behind tower park.
920 Heritage Way
Brentwood, TN 37027
It's behind tower park.
Hope you can join us!
Ashley
If you have any questions, please feel free to contact Ashley Whitney - triash@gmail.com
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