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70.3/140.6 Endurance Camp
Triathlon Open Water Swim Clinics
Columbia Tri Bike Clinic
Summer Outdoor Bike Classes
Sprint Summer BIke Classes
Road Biking 101
Training Tip
Special Training Opportunites With TriColumbia Endorsed Training Partners 



TriColumbia logo

We at TriColumbia are shocked and saddened by the tragic events at the 2013 Boston Marathon, and offer our deepest condolences to those who are suffering as a result. TriColumbia is working with Police and Emergency Management Services to address additional security measures and procedures going forward.


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!


On May 5th, TriFitness Training is offering a unique opportunity for EagleMan or ChesapeakeMan athletes to train on the EagleMan course and gain the expertise needed to succeed. Scroll down to read about this and all the other great training opportunities uniquely designed for specific ability levels and specific races.


And if you haven't already done so, register for your favorite TriColumbia endurance event at! We are still accepting registrants for The Athleta Iron Girl Columbia Half Marathon & Coed 5K, The Columbia Triathlon, Rocky Gap Tri, Celebrating Heroes Tri, Kidz Triathlon, Iron Girl Rocky Gap, and The ChespaekeMan Endurance Festival.      


Happy Training, and we look forward to seeing you at the start line!  


The TriColumbia Team



endurance70.3/140.6 Endurance Camp - TriFitness Training 


trifitness training photo Train with coaches on the EagleMan/CheseapeakeMan triathlon course on:

  • Mental Aspects of Training & Racing this challenging course
  • Open Water Swim Strategies and opportunity to swim 1.2 mile course
  • Dealing with High Winds on a Flat Course
  • Reducing Transition Times
  • Run Session to Increase Speed
  • Effective Methods to Handle High Heat & Humidity

    Price: $150


Location: Great Marsh Park, Cambridge, MD

Clinic: Sunday, May 5


For more information or to register, CLICK HERE. 



Triathlon Open Water Swim Clinics - TriFitness Training 

  • Set the stage for a great race
  • Practice and learn techniques so you are ready and comfortable on race day
  • Open Water Swim Strategies
  • Improving Breath Control
  • Improve Sighting
  • Techniques to Relax
    Iron Girl swimmers
    Price: $65

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


Columbia Triathlon Bike Clinic - Spin 90


Join Spin 90 for a training and tactical review of the Columbia Triathlon course.  This 3hr clinic will teach you solid  techniques to master the course based on your strengths and weaknesses.  The Spin 90 coaches and instructors will break down the course into  segments to review and discuss riding techniques.  We will then ride the segment and recap what we learned as well as discuss the next segment.


Attendees will be placed into groups of similar skill levels in order to provide you with personalized instruction.  This event is open to riders of all  skill levels.Set the stage for a great race.


Location: Princeton Sports (meeting spot)

                 10730 Little Patuxent Pkwy.

                 Columbia, MD 21044

Date:  May 11, 2013, 8 am - 11 am 

Cost:  3 hr clinic - $35.00


Elkridge Weekday Summer Outdoor Bike Classes - Spin 90


This Tuesday 1:25 hour evening class is ideal for focused training in a group setting.  With good  climbs, rolling hills, flats, and very low traffic, participants can really focus on the workout and skills.



Location: Elkridge Furnace Inn (meeting spot)

                 5745 Furnace Ave

                 Elkridge, MD 21075

Date: June 4, 2013 - August 22, 2013 - Tuesday Evenings for 12 weeks, 6:30 pm - 7:45 pm 

Cost: 12 - 1.25 hr classes - $240.00

Register HERE

Columbia Wednesday and Thursday Evening Summer Bike Classes - The NEW Iron Girl/Celebration Tri Course - Spin 90


Iron Girl Biker This class will focus on all of the same drills as the Tuesday class above, but will spend a lot of time on the NEW Iron Girl Tri Course and other roads that will help prepare you to do your best.


Location: Folly Quarter Middle School (meeting spot)

                13500 Tridelphia Rd.

                 Ellicott City, MD 21042

Date: June 4, 2013 - August 22, 2013 - Wednesday or Thursday Evenings for 12 weeks, 6:30 pm - 7:45 pm 

Cost: 12 - 1.25 hr classes - $240.00

Register HERE

Road Biking 101 Clinic For Novice Cyclists Presented by BikeHoCo


BAHC logo Bike 101 will teach you how to ride safely on the road, how to deal with traffic, and how to ride better (like how to climb hills!). The class is for those who know how to ride a bike, but are afraid or uncertain how best to ride on the road.

Chris Tsien, a League of American Bicyclists Certified Instructor, and volunteers will present a short version of LAB's Smart Cycling class. Local bike shops will do bike safety checks.

Class size is limited to no more than 60 participants so please register early.


Location: Howard County Health Department

                 7178 Columbia Gateway Drive.

                 Columbia, MD 21046-2147

Date: Sunday, April 28, 2013

Cost: $10.00

For more information and to register, click HERE  


Swim Tip

Most swimmers realize that breathing is a fundamental part of freestyle swimming. But most think about inhalation only and forget about their exhalation.  Holding your breath keeps excess CO2 in your lungs and blood stream. This hurts you aerobically as CO2 builds up in your system (like a sprint activity). For the same swimming speed and effort, holding your breath will make things much harder. Next time you're running or doing something aerobic in the gym try holding your breath for 3 seconds and then suddenly inhale and exhale before holding it again - how much harder does this make it? Much harder! When you are doing drills you should be exhaling constantly into the water.  Remember - constant exhalation whenever your face is in the water.  
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