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TriColumbia Merchandise
Open Water Swim & Transition Clinic
Iron Girl/Sprint Triathlon Skills Clinic
Iron Girl Swim & Run Dress Rehearsal
Meet The Coaches
Get Your Kids Involved
FAQ's & Resources
TriColumbia Iron Girl NEWS



Welcome, Iron Girl, to the Athleta Iron Girl Columbia Triathlon.  We can't wait to see you cross the finish line, and TriColumbia is here to help you on the journey, Do you need help with training? TriColumiba has a training opportunities and clinics for you.
Develop all the skills needed for success on race day.  See all three opportunities below. 

Space is limited in all but the Iron Girl Dress Rehearsal, so sign up today, and see the difference our clinics can make for you! 

Registration for The Open Water Swim & Transition Clinic will close on June 3rd and registration for the Iron Girl/Sprint Triathlon Skills Clinic will close on June 11th. So register today!

Celebrate Life,

Robert Vigorito and The TriColumbia Team 

TriColumbia Open Water Swim & Transition Clinic

When:  June 5, 2011
8:00 - 10:00 am
Gunpowder State Park, Hammerman Area; 7200 Graces Quarters, Chase MD 21027
Fee:  $50 + $10 USAT one-day membership fee (if not a yearly USAT member)

Do you have a fear of the dark water? Are you nervous at the start of your swim? Do you want to accomplish more than just "getting through" the swim? Our goal is to have you relax at the start of your race.

A swim course will be set up with lifeguards and safety personnel on hand. For the clinic, our featured speaker is Margaret "Mei Mei" Connor. For over 15 years, Mei Mei has helped hundreds of athletes, at all levels with overcoming their fear of the dark water, racing strategies, race starts, turns/buoys and otherinvaluable open water swimming tips. Mei Mei coaches beginner level to Ironman, specializing in athletes new to swimming or who have a fear of the dark water. Her goal is to have you love the water as much as she does. Her success rate is remarkable.  TriColumbia Race Director, Robert Vigorito will be there to help prepare you for the swim/bike transition.

Join Mei Mei as she helps beginner/nervous swimmers thrive, not just survive, their swim. TriColumbia
is continuing its commitment to making your triathlon experience richly rewarding.

This clinic is not just for Iron Girls, so if you have friends or family members who would like to improve and practice open water swimming and transitioning, they are welcome too!

Space is limited and registration closes on June 3, 2011 at 11:59 pm EST, so register today!


TriColumbia Iron Girl/Sprint Triathlon Skills Clinic

When:  Saturday, June 18, 2011
            Session # 1 - 7:30 am - 12:00 pm
            Session # 2 - 12:30 pm - 5:00 pm
Where:  Howard Community College, Athletic & Fitness Center
Fee:  $50.00 + $10 USAT one-day membership fee (if not a yearly member)

TriColumbia Iron Girl/Sprint Triathlon Clinic on June 18, 2011 is designed to address "how to" successfully participate in a triathlon. This educational clinic offers skill-based training that provides the support you need to insure a safe and successful race experience. In addition, this program will also help the participants understand how to train and properly prepare for race day.   By incorporating all three sports, the triathlon helps individuals improve their cardiovascular conditioning, reduce weight and significantly raise their energy level!

This clinic is not just for Iron Girls, so if you have a friends or family members who are new to triathlon, they are welcome too!

Space is limited and registration closes on June 11, 2011 at 11:59 pm EST, so register today!


Iron Girl Dress Swim & Run Dress Rehearsal

When:  July 30, 2011
5:45 am - 10:00 am
Centennial Lake, Centennial Park, Howard County, MD, Swim Finish Area near the amphitheater and then Run Course.
Parking:  Inside Centennial Park on the grass. There will be volunteers and police to assist you
Fee:  FREE to all registered 2011 Athleta Iron Girl Columbia participants

The TriColumbia Iron Girl Swim and Run Dress Rehearsal is only for 2011 Iron Girl Columbia registrants. It is designed to help you gain comfort and experience swimming in Centennial Lake and to run the 3.2 mile course.  The lake is not open to the public for swimming so this is your opportunity to feel what the race day swim will be like.  Our goal is to have you relax at the start of your race.

A swim course of approximately 1100 yards will be set up with lifeguards and safety personnel on hand. Race Director, Robert Vigorito will be there to give you lots of tips and encouragement.

After the swim there will be a FREE run clinic as well.  Gather by the amphitheater to participate. Robert Taylor, Director of Sports Performance at Gordon Institute, the Baltimore-based athletic complex, will conduct the clinic, which will will touch on goal setting, rules to building your base, pre-race training, tips to improve your performance on race day, and much more.

Although there is no fee for 2011 Iron Girls to participate, you MUST download and sign a waiver to participate. The waiver will be available on our website in early June.  Bring this signed waiver with you to the dress rehearsal in order to obtain a unique wristband, which you must be wearing in order to enter the water.

Swim waves will begin to enter the water around 7:00 am. Beginning at 6:00 am, we will be collecting waivers, confirming that you are a 2011 Iron Girl participant, and providing a unique wristband to participants. Please do not arrive late.  If you are not ready to go into the water by 7:00 am, you may not be able to participate in the practice swim.


TriColumbia Mountain LogoTriColumbia Coaches

Anne Johnson, Director of Triathlon and Wellness Training, has a passion for helping athletes achieve fitness goals. She has a unique blend of operations and marketing experience in both the private and nonprofit sectors. In addition, she has played key leadership roles in the Junior League of Baltimore and Howard County Tourism. She is an Ironman finisher and has competed numerous times in the Ironman EagleMan 70.3, Columbia Triathlon and Iron Girl.  Anne has a USA Triathlon Level 1 Coaching Certification, and an IYCA Youth Fitness Specialist Level 1 Coach Certification.

Margaret "Mei Mei" Connor learned at an early age that water is a haven, and to be respected.  As a former High School All-American swimmer, Mei Mei continues to embrace her passion for any body of water - pool, lake, river and ocean.  Over 15 years ago, as a swim instructor and coach, it became evident to Mei Mei that many people struggle to swim in the water.  She coaches all levels of swimmers- beginner to Ironman - to help them achieve their desired goals. Mei Mei is a Masters swimmer, and a Level II Masters Swim Coach.

Suzy Serpico teaches Elementary P.E. for the Howard County School System.  Suzy is energized by the opportunity to educate people of all ages about the importance of living a healthy and physical lifestyle. She does this through teaching and mentoring the triathlon lifestyle. This is her passion.  According to USA Triathlon, Suzy is ranked 2nd overall female in the Mid-Atlantic Region and 1st age group female. Suzy is also ranked by USAT as 6th in the USA for females 30-34.

Pam Williams was a Division II All-American Swimmer, and 3 year collegiate All-Conference Swimmer - Division II.  She has over 15 years as a swim instructor specializing in Adult Fitness Swimming and Technique Instruction (Total Immersion Swimming).  Pam is recognized for her ability to help athletes at all levels become more efficient swimmers resulting in a more relaxed swimming technique which translates into significantly improved times. She has competed in numerous triathlons, and understands the unique challenges faced by the triathlete.  Pam also has competed in open water swims including the Bay Bridge 4.4 mile swim.

Robert Taylor, Director of Sports Performance at Gordon Institute, oversees all aspects of the Sports Performance program at the Baltimore-based athletic complex, encompassing the disciplines of Strength & Conditioning, Nutrition, VO2 Max, and Performance Evaluation and Training. Rob has extensive experience in working with college and professional athletes.

The Gordon Institute features state-of-the-art diagnostic resources that enable them to know exactly how your body burns calories and reacts to various physical stimuli. A properly designed strength and conditioning program helps the athlete enhance his or her performance through a mix of aerobic and anaerobic activities that focus on theareas of strength, speed and stamina
Kidz Logo
Get Your Kidz Involved - TriColumbia Kidz Triathlon & The Maryland Youth Triathlon Series
TriColumbia Kidz Triathlon on July 24, 2011 will be part of the Maryland Youth Triathlon Series, the first of its kind youth triathlon series in Maryland, promoting sun-safe practices, encouraging healthy lifestyle choices through multisport, and showing kids that winning is finishing what you start!
MYTS logo
Kids, come get your swim, bike and run on! With four premier youth triathlons all within an hour of each other, there has never been a better time to try a triathlon - or add a second, third or fourth to your race calendar!  Hunter Lussi, teen spokesman for the MYTS will be present at each event, and all children competing in participating events will receive a copy of Hunter Lussi's book, America, Get Off The Couch.  All children completing two or more Maryland Youth Triathlon Series events will receive a certificate of recognition from the State of Maryland. Do three or more and get a sun safe MYTS hat. Receive an entry for each race completed to win a cool raffle prize worth $40. The more events you complete, the better your chances and the more fit you become! Individual event registrations are now open and space is limited, so sign up now.

And we have the training clinic to help every child cross the finish line with confidence.  Sign up for the  TriColumbia Kidz & Teens Triathlon Clinic on June 4, 2011 today!

Register for the TriColumbia Kidz Triathlon  

Our Sponsors

Deer Park Natural Spring Water   PNC Bank   Athleta   Aqua Sphere   Polar USA 

Power Bar   Howard County Parks & Recreation   Howard County General Hospital   Pandora Store   Trek Women 

Ryka   Rohto Cooling Eye Drops   Muscle Milk   Sheraton Columbia Town Center   ASI Photo 

EnduraFit   David's Natural Market   Fitness-Concepts   Gatorade   Hammer Nutrition 

Maryland Public Television   Princeton Sports   Subaru   Tyr   XTerra Wetsuits 


event_schedule2011 Event Schedule
May 22, 2011 - Columbia Triathlon - Thanks for racing with us; see you next year!

June 12, 2011 - Subaru Ironman 70.3 EagleMan Triathlon  General Registration is now closed.
**The EagleMan 2011 Aqua Velo has been named by the USAT Mid Atlantic Regional Committee as the 2011 Regional Championship for 2011.

June 26, 2011 - Celebration Sprint Triathlon  Registration is open.

July 24, 2011 - TriColumbia Kidz Triathlon   Registration is open.

August 21, 2010 -Athleta Iron Girl Columbia Triathlon
General Registration is now closed, but there are limited additional Charity slots available.

September 24, 2011 - ChesapeakeMan Endurance Festival featuring the Ultra Distance Triathlon named by Triathlete Magazine as a "Best 140.6", Skipjack 75.2 Triathlon, and Aqua Velo, and The Bugeye Sprint
** The ChesapeakeMan Ultra Distance Triathlon has been designated as the 2011 USAT Mid Atlantic Championship. Registration is open.

September 24, 2011  -Make-a-Wish Triathlon

Columbia Triathlon Association is now on Facebook, Twitter, and YouTube. Please join us on these site for daily updates, special offers, and race reports.

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Frequently Asked Questions & ResourcesFAQ's Question Mark
If you're not sure about some of the rules & regulations for CTA's races or if you're just looking for answers to commonly asked questions, download the FAQ  

Nutrition is a key component to proper training and racing. TriColumbia sponsor, Hammer Nutrition, has an extensive resource page 

If you still have questions about specific races, feel free to email us