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As we head into late summer, Spin 90 Cycling is offering bike classes, both indoor and outdoor to keep you in tip-top shape!   


TriFitness Training has already opened up registration for the popular 70.3/140.6 Endurance Camp in May, 2014. This clinic has offered Ironman 70.3 athletes a unique opportunity to train for the race.


Read on to see what our training partners have to offer!  


And if you haven't already done so, last minute registration is still available for TriColumbia's last event of the 2013 season, The ChesapeakeMan Endurance Festival. Don't miss your chance to experience racing in one of 7 great events taking place in beautiful Dorchester County when temperatures are easing.    


Happy training, and we look forward to seeing you at ChesapeakeMan!   


The TriColumbia Team



 Spin 90 September Outdoor Bike Classes - Elkridge, MD

Cameron Dye 

Location: Meeting place is Elkridge Furnace Inn, Elkridge Furnace Inn, 5745

                 Furnace Ave., Elkridge, MD 21075  


Dates: September 3, 2013 - September 26, 2013
            4 weekday classes; 1 per day


Time: Tuesday or Thursday, 6:30 PM - 7:30 PM
           NEW OPTION - Wednesday Mid-Morning, 10:00 AM - 11:15 AM


Cost:  $80.00 for 4 classes



 Spin 90 Columbia Indoor/Outdoor Bike Classes 


spin90 logo Location: TriColumbia Warehouse, 9130-G Red Branch Road, Columbia, MD 21045


Dates: October 14 - December 19, 2013


Classes: Weekday Classes, 1 day per week


               Monday Mornings, 1hr, 6am-7am, all skill levels
               Tuesday Evenings, 1hr, 7pm-8pm, all skill levels
               Wednesday Evenings, 1hr, 7pm-8pm, all skill levels
               NEW!  Thursday Mid Morning Indoor/Outdoor, 1hr, 10am-11:15am

               (The Mid Morning class will ride outside on nice days, indoors on bad)

               Thursday Evenings, 2hrs, 6pm-8pm, intermediate/advanced riders
                Thursday Evenings, 1hr, 7pm-8pm, all skill levels (Thursday evening

                 classes are an 8 week session due to holidays.)


Cost:  $125 for 10 week session
These classes sell out so register today!  


Spin 90 Half Full Tri Bike & Run Clinic  


EagleMan Runner The Spin 90 Half Full Tri clinic will cover bike and run transition, proper form, course tactics, and training tips to make you faster.  

The Bike Course:  Coach John Hughes and the Spin 90 instructors will ride the 32mi course, evaluating riders and making recommendations based on riders' skill and fitness.  We will stop at various places on the course to discuss tactics and techniques to help you conquer challenging segments and improve your speed  on others.

The Run Clinic: Coach Chris Towle from LEB 3 will introduce transition drills and form techniques to prepare your legs for the 6.5mi or the 13.1mi run.  These drills and techniques will smooth out your form, help prevent injury, and help you produce a faster time.

Date:  September 7, 2013
Time: 8:00 am - 12 noon
Location: Centennial Park, Rt 108, Ellicott City
Courses:  3hr Bike, 1hr Run
Cost:   $45 Bike Clinic (3hr)
            $25 Run Clinic (1hr)
            $60 Bike and Run Clinics (4hr)
Class Limit: 40 athletes

Register today!

2014 EnduraFit Ironman 70.3 EagleMan Athletes Training Opportunity 


trifitness training photo If you are considering participating next year, make a commitment to attend the 70.3/140.6 Endurance Camp on May 4, 2014 offered by TriFitness Training.

Train with experienced coaches on the EagleMan/ChesapeakeMan triathlon course. Work with a select group of coaches who will focus on all aspects of 70.3 EagleMan event by preparing you for open water swimming, flat, hot and windy bike rides, long hot runs and fast transitions.  This is a great opportunity to experience the EnduraFit Ironman 70.3 EagleMan Triathlon course, and learn how to be prepared on race day.

TriFitness Training Comments from past participants:
  • "The experience was more than I anticipated, both challenging and extremely informative and engaging. My confidence in racing is definitely doing much better after having participated in the endurance clinic."
  • "I am 100% confident that I am 110% prepared for EM!"
  • "It was quite the eye opening experience. This was very beneficial leading into the race."     
Early booking rate - Good until November 15, 2013
$125 for Sunday Clinic
$265 for Weekend Clinic
Plus USAT $12 license (if not a USAT member)

Register Now!

Training Tip From John Hughes of Spin 90 - Easy Time Gains


There is no substitute for training...or is there? As athletes, we train to be our best, and buy the latest gear to make sure we are as fast as possible. However, the million dollar question is, " do you know how to use the gear to go faster?"


Training produces measurable results and so should the equipment you buy, if you know how to use it. Here are the top offenders I have noticed over the years:

  • Nice bike, but not sure how to use it to the fullest.  Understanding your gears and how to use them correctly, as well as reading the terrain can buy you minutes on any course.
  • Don't buy new carbon bars or a fancy saddle until you have your bike fit properly.  You can be more comfortable and produce more power and speed if your bike is fit properly.  Sometimes even the smallest adjustments can make a huge difference and prevent injury.
  • Heart rate monitors and power meters are great tools for training, but you need to know how and why you are using them.  It's fun to track data from your workouts and compare results, but do you know how to use the data to get the most out of your training vs. just comparing numbers with your friends online?    These tools can tell you how hard or easy your workouts should be from day to day, and how your body is responding so you can make adjustments to your plan for better results.

Once you have your bike fit and learn how to maximize your efforts, you can now start to upgrade parts and create a training plan.   

Download the Exclusive TriColumbia Mobile App


TriSpies app bilboard As busy athletes, we know that many of you get news and information from your mobile devices. We've partnered with TriSpies to create the TriColumbia mobile app providing event news, course information including maps and videos, race schedules and information, live race day updates, photos, and results. Through the app you can share content with Friends on Facebook and Twitter, and opt-in to get timely alerts and notifications. Download the app today from the iTunes App Store.

Later this year, TriSpies will be launching their first mobile training app, providing virtual video training on actual race courses. Imagine training on the  EagleMan flats or the Columbia Tri hills on cold, wet, wintery days from the comfort of your home or local gym. TriSpies course videos embedded with GPS data will allow you to do just that!


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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