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Training Programs Are In Full Swing
Greetings!
Spring is around the corner and so is race season. TriColumbia's training partners, Spin 90 and TriFitness Training, are ready to help you reach your goals by providing clinics and training programs to prepare and support athletes at all levels for endurance events. Programs are designed to ensure athletes participating in endurance events have a positive experience during the preparation stage as well as on race day!
For more information on TriColumbia endorsed training programs, scroll down or visit our website.
Registration is still open for the Athleta Iron Girl Half Marathon & Coed 5K, The Iron Girl Rocky Gap Triathlon, The Columbia Triathlon, Celebrating Heroes Triathlon, The TriColumbia Kidz Triathlon and the ever expanding ChesapeakeMan Endurance Festival featuring 7 great events to choose from including a SwimFest and the Moonlight Marathon! Visit www.tricolumbia.org and sign up today! Several races are almost full!
Happy Training and we look forward to seeing you at the start line!
The TriColumbia Team
ABOUT SPIN 90
The Spin 90 cycling training program by Coach John Hughes has been developed after years of racing, studying, and training with top level athletes. There are thousands of training programs, but the Spin 90 program goes beyond just a workout or ordinary training plan. John and his instructors break down the "how and why" of each exercise while simulating real life riding situations to make you smarter and stronger.
 About TriFitness Training
TriFitness Training is brought to you by Anne Johnson, a USA Triathlon Level 1 Coach who has a passion for helping athletes achieve fitness goals. She is an Ironman finisher and will compete in Ironman Wisconsin in September, 2013. She has successfully competed in numerous Ironman 70.3 EagleMan, Columbia Triathlon and Iron Girl events. Anne has assembled an experienced team of coaches with specialties in each component of triathlon. Anne has developed and managed numerous training programs, and is recognized for her commitment to and knowledge of the sport of triathlon.
TIPS FROM THE PROS
From Anne Johnson, TriFitness Training Coach:
Running Form Tips
Slight lean from your ankles - don't bounce, shoulders relaxed, chin in - focus on the horizon, think effort over pace going up hills, 90 steps per minute, listen to the good friends in your head.
Use the off-season to work on implementation. An emphasis of technique running early in the season allows body to adapt. Have a purpose and add variety to your workouts to build speed and endurance.
Tip To Run faster
Incorporate speed into your sessions. At the end of your run, gradually accelerate to max effort over 15 seconds, jog recover for 1 minute, repeat three times.
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Spin 90 Indoor Cycle Training - 1 Hour Classes
Join Spin 90 for our 2013 indoor training class. This IS NOT a spin class! The Spin 90 indoor training class will improve your pedal cadence (rpm), speed, power, riding technique, and start to help you build a new level of fitness while riding your bike. Whether you're training for your first Triathlon or working to improve your performance for your next event, the Spin 90 training class is the perfect training program for athletes at all levels.
Location: TriColumbia Warehouse - 9130-G Red Branch Rd., Columbia, MD 21045
Winter Session: February 4 - March 28, 2013, 12 weeks
February 4 - March 28, 2013, 8 weeks, 1 day per week
Monday mornings: 1hr, 6-7am, all skill levels
Tuesday evenings: 1hr, 7-8pm, all skill levels
Wednesday evenings: 1hr, 7-8pm, all skill levels
Thursday evenings: 2hr class, 6-8pm, intermediate/advanced riders
Thursday evenings: 1hr, 7-8pm, all skill levels
For more information or to register for Columbia, MD 1 hour classes, click HERE.
Location: Revolution Cycles - 1066 Rockville Pike, Rockville, MD 20852
Winter Session: February 4 - March 28, 2013, 8 weeks, 1 day per week
Tuesday evenings, 1hr 7-8pm, all skill levels
Thursday evenings,1hr 7-8pm, all skill levels
For more information or to register for Rockville, MD 1 hour classes, click HERE
Classes sell out fast! Register TODAY!
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Spin 90 Indoor Cycle Training - 2 Hour Classes
The Spin 90 2 hr training class is an expanded version of our weekly 1 hr class. This is not a spin class! The Spin 90 program is a carefully crafted indoor training program to develop any rider's cycling skills and fitness. We go beyond hill intervals and one leg drills, helping our athletes understand and develop more strength and endurance through pedal performance and technique. Spin 90 2 hr classes are open to all skill levels.
Location: TriColumbia Warehouse - 9130-G Red Branch Rd., Columbia, MD 21045
February 2, 9, 16, 23 - sign up for one or up to all classes.
For more information or to register for Columbia, MD 2 hour classes, click HERE
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Spin 90 Outdoor Training Classes
The Spin 90 Outdoor Program is real life, on the road, training. Instructors and anticipants ride different courses to evaluate each rider. Small classes allow instructors to teach each rider on how to take a hill, how to shift correctly, and how to become a stronger more confident cyclist based on personal skill levels.
For more advanced riders, there is a focus on a higher level of training, using intervals, and other techniques to develop a competitive athlete for a winning time.
Whether you're training for your first event or trying to push your training Spin 90 will have instructors and a program for you during each class.
Location: Elkridge, MD
April 2 - May 21, 8 weeks, 1 day per week
For more information or to register for Elkridge, MD Outdoor Training classes, click HERE
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TriFitness Training - Triathlon Winter/Spring Swim Clinics
The Triathlon Swim Clinics offer a skill based technique training approach to help you become a more efficient swimmer. Beginner clinics are designed for athletes who are new to swimming, returning to swimming or new to the sport of triathlon. Intermediate clinics are ideal for athletes who are looking to improve their performance by focusing on technique and fitness training.
Location: Columbia, MD
Jan/Feb Sessions - THIS SESSION IS FULL
March Session - Beginner or intermediate (4 week session) - Click HERE
April Session - Intermediate only (3 week session) - Click HERE
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TriFitness Training - Triathlon Basic Camp
Triathlon Basic Camp is designed to help participants understand and properly prepare for race day. Four week clinic offers skill-based training that provides the techniques and knowledge in all components of a triathlon to make sure you have a safe and successful race experience. Great for new triathletes or athletes who want to receive instruction in all disciplines of the sport.
Location: Columbia, MD
April Session (4 weeks)
For more information or to register, click HERE.
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TriFitness Training - Triathlon Endurance Camp
A Primer for 70.3 & 140.6 Triathletes - Train with coaches on the EagleMan/CheseapeakeMan triathlon course. Endurance Camp provides you the opportunity to swim the 1.2 mile course with coaches and water support. Swim is followed by sessions on running, transition, nutrition and a ride on a portion of the bike course. Learn how to prepare for a long course event and have the opportunity to mentally and physically prepare for EagleMan with coaches to assist. Join us for the one day camp or commit to a weekend by adding on the Saturday bike clinic and indoor swim clinic.
Location: Great Marsh Park, Cambridge, MD
Clinic: Sunday, May 5
Optional Programs: Saturday, May 4
For more information or to register, click HERE.
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TriFitness Training - Triathlon Open Water Swim Clinics
Set the stage for a great race day by being comfortable and relaxed as you come out of the water! Open Water Swim Clinics provide opportunities to experience all the elements that you will be challenged with on race day. Learn the techniques, practice in a safe and supportive setting, and have your plan for race day. The beginner's swim group coaches will assist you in overcoming your fears of open water, as well as give you the opportunity to practice open water swimming techniques to prepare you for race day while building comfort and confidence in the water. The intermediate group offers the opportunity to practice open water swimming utilizing techniques and strategies learned at the clinic.
Location: Gunpowder State Park, Hammerman Area, Chase, MD
Saturday, May 18, 2013 - Click HERE
Sunday, June 2, 2013 - Click HERE
Sunday, July 14, 2013 - Click HERE
Sunday, August 4, 2013 - Click HERE
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FIND US ON THE WEB
Columbia Triathlon Association / TriColumbia 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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