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2017 Iron Girl Columbia Triathlon Athlete Guide

We ask that all of our participants read this athlete information handbook. It contains important information that you need as your prepare for race day.

Click photo to open Athlete Guide


If you have not registered for the 2017 Iron Girl Columbia Triathlon, you can do so here. Online registration will remain open until 6:00pm on August 13 . After that you may register at the Expo. All races will remain open until sold out.

Published August 7, 2017   [No Comments]   –   Categories: Uncategorized

Free Carbo Load Dinner For Everyone

Iron Prayer and Pasta Dinner

Come for a time of Fellowship and Food before the Columbia Iron Girl. The Fellowship of Christian Athletes will be hosting a time of prayer and testimony for athletes with the help of Columbia Presbyterian who will be providing a FREE pasta dinner for athletes and families! There will also be a pre race brief at the event. Please RSVP with the number attending.


When: Saturday, August 19, 2017

Where: Columbia Presbyterian Church

1001 Maryland 108, Columbia, MD 21044

Schedule of Events

  • 4:30p – Doors Open and food is available
  • 5:00p – Introduction and Blessing
  • 5:15p – Race Briefing and Pre-Race Course Talk with Race Director
  • 5:45p – FCA Endurance Speaker: Corrine Baronner
  • 6:15p – Q&A with Iron Girl Athletes
  • 7:00p – Closing Prayer


Published   [No Comments]   –   Categories: Uncategorized

You Won’t Believe Your 2017 Medal!

Your Medal is Also a Wine Stopper!

That’s right!  Your 2017 finisher medal will look great hanging around your neck but will also be able to shine at your next dinner party. Your guests will be able to Ohh! and Ahh! over your accomplishments for years to come!

Since your finisher medal will double as a wine stopper, you can relive your memories for years to come. It’s dual functionality will assure it does not just end up in a drawer collecting dust!

Under 21 or prefer other beverages to wine? This one-of-a-kind medal will still be sure to draw attention and stand out whether you’re just starting your collection or adding to an abundant assortment!

Published June 27, 2017   [No Comments]   –   Categories: Uncategorized

Bike Course Preview Ride

Bike Course Preview Ride


The forecast calls for continued rain through Saturday.  We decided that it will be safest and more comfortable for the riders if we look for a date to reschedule.  We appreciate your understanding.  Please check our social media for the latest updates.

Be prepared for race day at the 2017 Iron Girl Triathlon Columbia! Join Corrigan Sports and the crew from 90+ Cycling shop on a course preview ride to get yourself familiar with the 16 mile trek through Columbia!

There will be complimentary coffee, Gatorade product and water plus food after the ride to enjoy. Plus, some great deals on gear and free bike safety checks from 90+ Cycling!

Date: Saturday, July 29, 2017
Time: Wheels down at 8:00am sharp! (This is a NO DROP ride)
Where: Centennial Park
Ride Distance: ~20 miles

This is a free event open to everyone! Come, bring your friends, family and teammates to ride.
If you haven’t registered yet for the Iron Girl Tri, we will have special deals on-site for those who attend the ride!
Please RSVP to [email protected] by 7/26 so we have a headcount of people.

  • 90+ Cycling will be leading the ride
  • Water available before the ride
  • Coffee, water and some food available at 90+ after the ride
  •  Special deals, free bike safety checks for riders at 90+ after the ride.


View our printable Bike Preview Ride Flyer

Published June 26, 2017   [No Comments]   –   Categories: Uncategorized

Iron Girl Triathlon Training Programs

Let the Columbia Association’s personal trainers help you get ready for the Iron Girl Triathlon! All programs are open to both CA members and nonmembers. Be sure to activate your free 90-day CA membership offer as a registered participant of the Iron Girl Triathlon so you’ll receive member prices!


Triathlon Training at Supreme Sports Club
Register now for this triathlon-specific swim training with the focus of building freestyle swim techniques and open water swim techniques. Workouts will also focus on building endurance and performance.

  • All Levels: Tuesdays 6:45-7:45am
  • Advanced Levels: Tuesdays 5:15-6:45am
  • 4-week session run July 11-August 15
  • Price (per session): $98 for CA members / $200 for nonmembers.

For more information, please call 410-312-6332. To register online, please click here.


Get Ready to be an Iron Girl!

In addition to the Triathlon Training, below are some small group training classes CA is offering to get ready for the Iron Girl! Make sure to activate your free 90-day membership to pay the member rates. Register now as space is limited!

Iron Girl registrants who sign-up for two or more of the programs below will receive 15% off!

To register, please call the fitness club where the class is being held:

  • Columbia Athletic Club: 410-730-6744
  • Columbia Gym: 410-531-0800
  • Supreme Sports Club: 410-381-5355


Tri Strength & Power with Darrell Gough at Columbia Athletic Club
Gain power and speed by focusing on the core, stabilization, strength and endurance through agility work, body weight training, TRX , kettlebells and more.

    • All Levels!
    • Tuesdays and Thursdays: 5-6am
    • 4-week sessions starting July 18
    • Price (per session): $160 for members / $200 for nonmembers.


Run Training for Triathletes at Columbia Athletic Club and Columbia Gym
Comprehensive running program designed for beginner and intermediate level triathletes that includes how to perform a proper dynamic stretching warm-up, post-run static stretching, plus key exercises for developing a strong core and for keeping your hips and legs healthy. This class delivers a combination of outdoor group runs, treadmill runs, core strength work and stretching. 

  • Beginner/Intermediate Levels
  • Columbia Athletic Club: Saturdays: 4-5pm
  • Columbia Gym: 11:45am-12:45pm
  • 8-week session starts June 24.
  • Price (per session): $160 for members / $200 for nonmembers.


Tri Strength & Power at Supreme Sports Club (All Levels)
Gain power and speed by focusing on the core, stabilization, strength and endurance through agility work, body weight training, TRX , kettlebells and more.

    • All Levels
    • Mondays and Fridays: 6-7am
    • 4-week session starts July 17
    • Price (per session): $100 for members / $200 for nonmembers


Tri Strength & Power at Supreme Sports Club (Intermediate/Advanced Levels)
Focus on “force production” through strengthening and emphasizing core stability; gain muscular endurance through workload progressions and H.I.I.T training. 

  • Intermediate/Advanced Levels
  • Tuesdays and Thursdays: 5-6pm
  • 4-week session starts July 18
  • Price (per session): $100 for members / $200 for nonmembers.


Special Offers:

  • Get a FREE Fitness Consultation with a Certified Personal Trainer!
    CA has an outstanding team of Personal Trainers available to design a program geared toward your individual needs and goals. Call any CA fitness club to sign-up for your FREE Fitness Consultation now!
  • Iron Girl registrants who have activated their CA membership will receive a one-time 10% discount on 3 or 6 session private personal training packages!



The above special offers must be redeemed by August 31, 2017. Please call any CA fitness club or email [email protected] for more information or to redeem your special offer.

Published June 14, 2017   [No Comments]   –   Categories: Uncategorized

Neighborhood Notification- Columbia Triathlon & Duathlon

Neighborhood Notification – Columbia Triathlon & Duathlon

Sunday, May 21 at Centennial Lake Park

The Columbia Triathlon & Duathlon will take place on Sunday, May 21 at Centennial Lake Park.  The race will start at 7:00am and will affect traffic in the area from 6:30am-11:30am.

BIKE COURSE: 6:30am – 11:30am

Howard County Police will be directing traffic during the bike portion of the race.  Vehicular traffic will be allowed to pass but please be aware that your route may be slowed or delayed during this time along this route:

  1. Exit Park, turn right onto Rt 108 Right on Linthicum Rd
  2. Right on Homewood Rd Right on Triadelphia Rd
  3. Straight to Folly Quarter Rd Right on Folly Quarter Rd
  4. Left on Triadelphia Rd Straight to Homewood Rd
  5. Left on Triadelphia Mill Rd Left on Rt 108
  6. Left on Green Bridge Rd Left to park entrance
  7. Left on Linthicum Rd

RUN COURSE: 9:00am-1:30pm

Runners will exit Centennial Park at the north entrance/exit of the park and will be on the following route once outside Centennial Park:

  1. Old Annapolis Rd (after exit from park) Left on Century Dr
  2. Left on Carillon Dr Left on Carillon Dr
  3. Right on Cross Country Dr Right on Old Annapolis Dr
  4. Left on Century Dr Right into park entrance
  5. Right on Colonial Dr

For more information on the event please visit and read through the Event Information and Course Information sections of the Columbia Triathlon pages.  You can also contact the event organizers, Corrigan Sports Enterprises, at 410-605-9381.

Published May 15, 2017   [No Comments]   –   Categories: Uncategorized

2017 Columbia Triathlon & Duathlon Athlete Handbook




If you have not registered for the 2017 Columbia Triathlon & Duathlon, you can do so here. Online registration will remain open until 6:00pm on May 20 . After that you may register at the Expo. All races will remain open until sold out.


Published May 13, 2017   [No Comments]   –   Categories: Uncategorized

Optimize Performance, Reduce Injury and Expedite Recovery


In 2017, you could have your best run yet — all thanks to Nava. We’ve developed a specialized package, NavaRace, to help runners reach (and sustain) peak racing ability. During the six weeks leading up to race day, NavaRace provides everything you need to optimize performance, reduce injury and expedite recovery.

CSE registrants can take advantage of exclusive massage and therapy packages at a fraction of their regular Nava price.

Published April 6, 2017   [No Comments]   –   Categories: Uncategorized

2017 Columbia Triathlon Premium and Medal Announced

2017 Columbia Triathlon Premium and Medal Announced

You’ve heard about everything we are bring back and adding to the Columbia Triathlon and Duathlon for 2017, but there were two things missing – the race premium and finishers medal!

Click to enlarge

This year you will receive a dye sublimated performance tee produced by active apparel brand, BornFit. Lightweight and moisture-wicking, this 100% poly jersey material is soft & functional and will soon become your favorite premium! Available in women’s and men’s sizes. In addition to the awesome race premium, athletes will receive this medal that also serves as a handy bottle opener.


Register for the Columbia Triathlon & Duathlon

Published March 19, 2017   [No Comments]   –   Categories: Uncategorized

Corrigan Sports Signs a Multi-Year Agreement with T-BLOCKS

Corrigan Sports Signs a Multi-Year Agreement with T-BLOCKS
Next generation bike racks will improve race day experience and organization

Elkridge, MD (March 6, 2017) – Corrigan Sports Enterprises (CSE) announced today it has signed a multi-year deal to utilize T-BLOCKS’ next generation transition bicycle racks at the Columbia and Iron Girl Columbia triathlons.

T-BLOCKS can be individually adjusted to hold the width of each bike tire perfectly and give participants easy access to their bicycles during competition. T-BLOCKS were created to organize transition areas more efficiently and provide individual space for each participant.

Marcus Robinson, T-BLOCKS inventor, said, “CSE’s decision to enter a multi-year agreement with T-BLOCKS says a lot about their commitment to positioning these iconic races as world-class events.”

Lee Corrigan, president of CSE said, “Our dedication to bringing full-time professional management to these events is reflected in every decision we make. T-BLOCKS will help triathletes transition into the bicycle stage more efficiently, which equates to a better overall race time.”

Centennial Park in Ellicott City, Maryland will host the Columbia Triathlon on May 21st and the Iron Girl Columbia Triathlon on August 20th. For more information on both events, visit




Dave Gell, CSE

[email protected]








Published March 7, 2017   [No Comments]   –   Categories: Uncategorized

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