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Upcoming Bike Clinics & Races
Greetings!

 
Summer is in full swing and we hope you've been enjoying your race/training season.  Don't miss our popular bike clinics and your chance to sign up for late season events!

Train safely, 
 
Celebrate LIFE!
TriColumbia
 
In This Issue
Bike Clinics and Iron Girl Rock Gap
ChesapeakeMan Endurance Festival
Upcoming Programs  and Events
Bike Training
July Series
Elkridge & Columbia, MD

 


Four Week Session

Tuesday Evenings beginning 7/10 or Thursday Evenings beginning 7/5

Group 1:  This group will focus on intervals to increase anaerobic threshold and how to manage and sustain your effort for a winning time.  We will polish your riding form and make you race ready. Must be able to sustain a 15-20 mph average speed.
Group 2:  This group will focus on base cardio training, hill climbing techniques, when to shift, and other bike basics to help you prepare for your next event.  This course is perfect for new riders or if you just need assistance with bike skills and fitness.

Price: $60 / 4 week session

One Day Bike Clinics

 July 8th, July 29th, or Aug 5th

Columbia, MD

"How to" successfully conquer the Athleta Iron Girl Columbia Bike Course

 

Coaches will work with each group to provide instruction on technique & will ride with group working on how to attack or survive course.  Princeton will perform bike checks for upcoming races.  Alternate routes will be offered as an option on July 8th.  Multiple distances will be offered for all rides.  Participants will be broken up into smaller groups.

  

Price: $25

MORE

Learn2Tri 

Iron Girl Rocky Gap Triathlon 
September 9, 2012 
Rocky Gap State Park,
Cumberland, MD
Iron Girl Biker

Brand New Iron Girl Triathlon

A Great Girls Get-Away! 

 
This inspirational all women's event is about empowering women toward a healthy lifestyle, and celebrating your unique grace as you journey toward the finish line. Join other women on the journey to live better, and challenge yourself to be the best that you can be!

First 500 women to sign up will receive the opportunity to pre-register for the 2013 Iron Girl Columbia Triathlon
 
Price: $135 single entry + USAT fee
 

ChesapeakeMan Endurance Festival - Don't Miss It! 

Runner woman

 

 The ChespeakeMan Endurance Festival on September 29, 2012 offers 4 top shelf events:

 

Ultra Distance Triathlon - named a "140.6 Best Race," in Triathlete Magazine's March, 2010 edition; USAT Mid-Atlantic Regional Championship event.  

Come experience 140.6 miles of Maryland Eastern Shore hospitality as featured in James Michener's book "Chesapeake".  

 

CheseapeakeMan uses much of the world-renowned Ironman 70.3 EagleMan venue.  

 

Aquabike - Ultra distances - Swim, bike and done!   

 

Skipjack 75.2 - Half the distances of the Ultra Triathlon

 

Bugeye Classic Intermediate Triathlon -  

1.2 mi swim - 25 mi bike - 6.2 mi run

MORE 

Stay Connected With Us and Other Athletes on the TriColumbia Facebook Page and Twitter Feed
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Follow us on Twitter
 

 

 

 

Train Safely & Have Fun!

 

EagleMan Runner 

 Stay Safe in the Heat

 

Remember to hydrate, wear proper clothing and time your workouts to avoid the mid-day heat.

Watch for warning signs:  

Nausea

Muscle Cramps

Weakness

Headache

Dizziness

Confusion 

 

 

 

        

TriColumbia has partnered with the Howard County Public School Office of Health and Physical Education and Dorchester County Public Schools in incorporating Learn 2 Tri as part of the physical education curriculum.  This program will engage students in all three triathlon activities (swim, bike and run) and will demonstrate the benefits of triathlon as a life time sport.  Learn 2 Tri provides students with the skills, knowledge and confidence to maintain an active lifestyle.  This fun-filled program focuses on promoting health and fitness to all students.  Please support the program by purchasing Lock Laces! 
Contact Leran2Tri for more information.