"Over the past year, Northwest Personal Training has helped me lose 52 pounds, over 6% body fat and god knows how many inches in body measurements!" - Paul Montague, Chamber of Commerce

Featured Event
Couve Clover Run - 3, 7 & 10 miles
Celebrate in your festive green while walking/running 3, 7 or 10 miles to support local charities.
Date: 3/22/15
Event Details

Girlfriends & Dudes Triathlon, Duathlon and Kids Tri
Event Date(s): 07/21/2013
Short distance Tri & Duathlon along the beautiful Columbia River including a Kids Tri too!

Check out how much fun we had last year at our 2012 Girlfriends & Dudes Triathlon!

General Event Details:
Date: 07/21/2013
Time: 9:00am Charity Start.. Wave Start details below. Arrive at the start/finish area by 7:30am at the latest to get a good transition spot.
Description: Yes, you CAN cross the finish line!
Short Distance Triathlon:

This Triathlon is a perfect distance for the novice or veteran triathlete. It's short enough that anyone can finish it. And for those who are more experienced, you can push the pace and work on your speed.

9:00am: Charity Wave Start
9:10am: Women 39 and younger begin
9:15am: Women 40 and above begin
9:20am: Men 39 and younger begin
9:25am: Men 40 and older begin and all Relay Teams

1/2 Mile Swim: A fast, down current swim in the Columbia River! Novice swimmers can feel comfortable knowing the edge is just a few feet away in the event they get tired. The only rule is you can't advance forward if you're touching the sand. So if you must take a break, you must stay where you are until you are ready to resume swimming. Any swim stroke is acceptable including front crawl, back crawl, side-stroke, back float and doggie paddle. :) Athletes will walk from the swim exit to the swim start 1/2 mile upstream. Consider it a great warm-up! Wetsuits are allowed but not required. Sorry, arm floaties or inner tubes are not acceptable for the adults. :)

Bike: The cycle is a 12.5 mile flat ride along country roads. Road or mountain bikes are allowed. Helmets are required.

Run/Walk: The run is a 3 mile flat, out and back run or walk on paved trails.


1st Run/Walk: You will start with a 2 mile flat, out and back run or walk.

Bike: The cycle is a 12.5 mile flat ride along country roads. Road or mountain bikes are allowed. Helmets are required.

Run/Walk: You will finish with a 3 mile flat, out and back run or walk on paved trails.

The Girlfriends & Dudes Triathlon, Duathlon and Kids Tri is a great course for spectators to watch the swim, transition, run and the finish from the park. There's a playground and beach for the kids, and volleyball nets for fun after-event activities so bring the whole family.
Location: Frenchmans Bar, Vancouver WA - No, this is not an actual bar where french guys hang out! Sorry :) It's a great little beach spot on the Columbia River that few people know about - until now!
Directions: Show / Hide Event Directions.
Location Map: View a Map here.
Cost Includes: Individual Triathlon or Duathlon:
Before May 21st: $70
May 21st - July 1st: $80
July 2nd - July 18th: $90
July 19th/20th/21st: $95

Relay/Corporate Team:
Before May 21st: $105
May 21st - July 1st: $120
July 2nd - July 18th: $135
July 19th/20th/21st: $150

$25 per person optional charitable contribution to Children's Center and obtain Premium Transition Spot and First Wave Rights. For a Relay Team to access Charity Wave, they must pay $25/person for a total of $75 with 100% of the monies going to Children's Center.

Kids Mini Tri
Before May 21st: $30
May 21st - July 1st: $40
July 2nd - July 18th: $50
July 19th/20th/21st: $55

Cost Includes:
• Technical Runner’s Shirt or large Triathlon Towel for Adults & Kids
• Accurate Chip Timing for Adults
• Finisher’s Gift for Adults & Kids
• Bag of stuff
• Post-Race Festivities – ongoing as triathletes finish
• Music / Live Band
• Massage
• Stretching
• Food
• Vendors/Health Fair
• Volleyball games
• Awards Ceremony – 11:30am

Not a bad price for a fun event, shirt, food, Live Concert and so much more!

Notice: There are no refunds issued for your registration however, we do offer the opportunity to transfer your registration to next year's event or to transfer your registration to another participant on the waiting list. This transfer must happen at least 1 month before the event. After that it gets too crazy and we will be unable to process any transfers. Sorry, you'll be out of luck at that point! Most events don't allow transfers or refunds at all so this is a courtesy we offer to our participants. But please don't ask us to extend it within that one month before the event. If you knew how crazy it gets around here in that final month, you would understand the need for us to stay firm to the one month time-line.

If you are transferring your registration to someone else, you must let us know so we can update their contact info and family contacts in the event of an emergency. Anyone running under someone else's name will be disqualified and not eligible for an award/trophy.

Event Beneficiary:
The Children's Center
Thanks to the generous support of our donors, the Children’s Center can commit to serving the mental health needs of the children and families of Clark County, Washington. It takes all of our available resources to enable our professional staff to work with youth and provide issue-specific treatment intervention. These staff members offer children and their families hope for the future.

Our clients walk into our clinic with any number of issues related to the following:

* Domestic violence
* Physical or sexual abuse
* Parenting
* School-related behavioral problems
* Adoption
* Chronic mental disorders (i.e. bipolar disorder, schizophrenia)

We offer an extensive outreach program through the Evergreen and Vancouver School Districts by providing on-site services to students and their parents.

It is often difficult to comprehend the scope of mental health issues within the community. However, the following illustrates the tremendous need for our services:

* The Children’s Center served close to 1500 children and families between July 2005 and June 2006.
* 93% of families served live in poverty.
* 8% of the children served were treated for issues related to sexual abuse.
* 22% of the children served were victims of crime, including physical abuse and/or domestic violence.

Visit their website here.

Course Information:
Course Details: 1/2 Mile Swim Route:


12.5 Mile Bike Route:

3 Mile Run Route:


Note: The Duathlon Course will be on the same route as the Tri Bike and Run.

Events and Activities:
Details for Little Girls and Dudes Tri:

*Start time will be approximately 12:00 once all the adults have completed the Adult Tri and Biathlon.

1. Adult Swim Assistance: Adult swim assistance is MANDATORY during the swim course. At least one parent/guardian must swim side by side with their child for safety reasons. For older children (11+ category)whose parents confirm the child is a very strong swimmer, it is acceptable to have the adult watch their child along the riverbank. However, this is a river with a current, so each child must have one adult overseeing them the entire time they are in the water. In addition, adult volunteers will be in the water for safety.

2. Adult Course Assistance: Younger children should be assisted throughout the entire event by a parent/guardian to ensure they stay on course and are encouraged. As much as possible, try to let them do everything by themselves (but assistance is allowed to ensure a positive experience).

3. Swim Aids: Swim aids such as kickboards or flotation devices will be allowed. No performance enhancing devices such as fins will be allowed.

4. Training Wheels - Training wheels will be allowed.

5. Age-Limits
The upper age limit is 15 years old at the time of the event. There is no set lower age limit but parents/guardians should assess the child's abilities to complete the prescribed course. The Little Girls and Dudes Triathlon is conducted to be a positive experience and no child should be entered that is not going to benefit from the experience. Being asked to perform beyond one's abilities may not be a positive experience

Swim Distance:
1. 6 and under: 25 yards
2. 7-10 years: 100 yards
3. 11-15 years: 200 yards

Bike Distance:
1. 6 and under: 1 mile
2. 7-10 years: 2 miles
3. 11-15 years: 3 miles

Run Distance:
1. 6 and under: ¼ mile
2. 7-10 years: ½ mile
3. 11-15 years: 3/4 mile

Note: Finisher’s Medal – All Kids Tri participants receive a finisher’s medal or trophy. No placement awards will be given for the Kids Tri.

Other Event Information:
Awards & Celebrations: You're a winner just for showing up to support this great community event. But to reward those kick-butt athletes, here’s what we’ve come up with:

• Trophies for Top Three Men and Women Overall & award for Top Male Relay/Corporate Teams, Top Female Relay/Corporate Teams and Top Co-ed Relay/Corporate Teams

• Trophies for Top 3 Men and Women in the following Age Groups:
19 and under, 20-24yrs, 25-29yrs, 30-34yrs, 35-39yrs, 40-44yrs, 45-49yrs, 50-54yrs, 55-59yrs, 60-64yrs, 65-69yrs, 70+ You get a winners’ ribbon just for showing up!! All Kid Triathletes get a finisher's gift.
What to do to be Prepared: Train with us at Northwest Personal Training & Northwest Women's Fitness Club so you're in the best shape of your life and can get to the finish line, no problem! We will be hosting a Triathlon Training clinic - call us at 360.574.7292 (Vancouver) or 503.287.0655 (Portland) for details.

For our out of town guests, if you are flying, you will need to schedule your flight arriving into Portland Oregon. The event start and finish and local hotels are a 20 minute cab ride from the airport.

Book your accommodations at one of the following hotels. They are about a 10 minute drive to the start/finish area:

Homewood Suites by Hilton Vancouver/Portland
701 SE Columbia Shores Blvd
Vancouver WA 98661
1-800-Call Home
Tell them that you are participating in the Girlfriends & Dude's Tri and you will get 10% off!

The Hilton Hotel
301 W. 6th St.
Vancouver, WA 98660
Phone: 360.993.4500

Comfort Inn & Suites
401 E. 13th St.
Vancouver, WA 98660
(360) 696-0411

Red Lion Hotel at the Quay
100 Columbia St.
Vancouver, WA 98660
Phone: 360.694.8341

Tell all your friends about this event so you can all have fun together. Plus the more people who participate, the more money we can raise for our beneficiary.
What to Bring: Well bring the obvious - your wetsuit (optional), goggles, your running shoes and/or cycling shoes, your bike, your helmet, event clothes, your chip timing piece, your race bib number etc.

Also remember to bring a change of clothes for after the event so you can enjoy the post-race festivities. It's a great beach-day venue.

Last, please bring a donation for Children's Center. Their Needs List is as follows:

Snacks – power bars, fruit leather, peanut butter crackers, etc.

Many of the Children Center's clients arrive at the organization for their session and they haven’t had breakfast that morning or even dinner the night before! They try to keep snacks on hand to give the children so they can focus on their issues, and not their hunger.

Personal Items – soap, tooth brushes and paste, deodorant, shampoo, toilet paper, laundry detergent, dishwashing soap, cleaning products, etc

Many of Children's Center clients are on food stamps. Food stamps cannot be used to buy personal care items, like those listed. As 93% of our clients are in the poverty level, they are challenged to be able to afford these expensive items.
Special Instructions: Are you really passionate about our cause?! If so, you can make a significantly great impact to our fund raising efforts! Click on the link below to become an official fundraiser and invite your friends to pledge your efforts on behalf of the Children's Center. Imagine if we each raised only $20, that would be an extra $15,000 raised! Wow!

We can only accommodate 700 people so be sure to register early.

Volunteers - This event requires a ton of volunteers so if you can recruit someone to help out that would be extremely helpful. If they're going to come and cheer you on, they might as well get front-row seats!

Have them email the following to cindys@nwpersonaltraining.com if they can help out:

Cell Phone Number:
Email Address:
T-shirt Size:
Any specific time constraints they have:

A HUGE thank you to our Event Sponsors!
A huge thank you to Corwin for keeping us hydrated and supplying all of our hydration needs for the Girlfriend's Half Marathon.
Visit their website here
A huge thank you to PowerBar for supplying energy bars and gels to keep us going strong to the finish line!
Visit their website here
Clark County Washington Reserve Unit
We want to thank the Clark County Washington Reserve Unit for helping to keep our race participants safe!
Visit their website here
  "If we did everything we were capable of doing we would literally astound ourselves." -T. Edison