MultiSport Canada Triathlon Series

MSC Triathlon Series Newsletter - April 2010

60 Days and Counting

Mother Nature sure treated us to a taste of summer last weekend and I certainly hope you all were able to get out on your bikes to take full advantage - I know that Alan Chud of Absolute Endurance did - too bad I wasn't carrying an extra tire to help him replace the one he totally blew apart. He did get home safe by the way. I don't know about you but I sure wished there was a duathlon to participate in, but who can anticipate such wacky weather. We can all hope the warmer temperatures stick around but this is Canada after all and we know better. What I can tell you for sure is that in approximately 60 days, our season gets rolling at Woodstock (June 5). Hopefully, Mother Nature treats us to the same perfect weather that weekend.

Enjoy this edition of the newsletter. As usual, we have training tips, our book of the month selection, some important changes from Mike Cheliak, a look at Challenge Roth, our most recent MultiSport Canada Radio interview with Nick Capra, and more. Don't forget the HST kicks in on your race registrations on May 1st, so pick your races and register soon.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

Get Pumped to start the season

Super fast athlete, Tommy Ferris, created this slick, exciting, and inspiring video about our series. This should definitely get your juices flowing to sign up for a few races, get out to train, or just fuel your excitement and anticipation for your first race. Check it out here.

Just a few reasons to race with us

1. Our races rock! Unique venues, clean water, safety is a priority, wicked tech shirts, helpful staff, friendly competitiors, and much more.

2. We will host 3 Provincial Championship races. Cobourg - Olympic Distance Triathlon, Bracebridge - Long Course Championships for the Iron Distance, and Gravenhurst - Duathlon Championship for the International Distance Duathlon.

3. More choices. This year, we've introduced a new race (Woodstock), Swim/Bike races, relays for the GT 12.9, and a kid's aquathlon.

4. The Triple Race Challenge.

5. Great sponsor support and prizes, the best race pictures and awards, pre and post race reports, MultiSport Radio, and a subscription to the best newsletter around.

Click here to download our race schedule in a handy pdf format.

Infinit Nutrition - order and train with it today

Infinit Nutrition will be on the course this season and right now you can order and train with the exact same beverage that will be available to you at our races.

Order your drink mixes here.

Mike Cheliak Photography Updates

As most of you know, I have been changing things around over the last season. I am now happy to say that I will have at least one additional photographer at most if not all my events this season. More photos to enjoy!

As well, I have integrated my www.mysportsshooter.com site entirely with my Zoom galleries to offer you a completely seamless experience when viewing photos, reading up on my post race blogs or catching the latest release from my friend and official scribe Roger Hospedales on his by-line “Roger’s World”.

GOING GREENER

This year, I have also taken steps to reduce my carbon footprint by removing the distribution of race cards, business cards and printed certificates. All contact and correspondence will be done via my website, email and through the MultiSport Triathlon.

SHOT OF THE RACE

It’s back for another year! The Shot of the race has been a very popular prize and this year will be no different. The one big difference is that each race will have a winner! That means each Tri, Du, GT 12.9, Olympic, KOS Etc. Will have a Shot of the race! In keeping with my Going Greener theme, each winner will get a full 8x10 resolution, ready to print custom digital file with the race logo and details. We are going back to selection by the MultiSport team of John and Jason along with Roger Hospedales and myself.

RACE DAY AWARDS

Another major change is the race day awards. This season will be an exciting move that will hopefully benefit everyone. Another way that I have reduced the carbon footprint is to eliminate the printing of any race day awards to bring to upcoming events. This option has been used infrequently by most athletes but has still resulted in numerous photos that were never picked up.

The method for ordering your award has gone from being a convoluted and sometimes difficult task to the ultimate in simplicity. Gone are the multi step instructions and the need to create numerous emails. Now you will be able to go to the gallery, select a photo and complete the order and THAT IS IT!

Here are the details:

1. After the race, you will receive an email with a unique coupon code for $10 off any purchase.

a. Each coupon is for $10 maximum and is a ONE TIME USE only coupon.

b. Each coupon will be valid for 30 days from issue and then will expire. If you don’t use the coupon within 30 days, it will not be re-issued.

2. Your email will have a link to the gallery.

3. You can search photos by BIB number to select your image.

a. BIB searches are only good if you marking or bib was visible.

b. Alternately, you can browse the various categories (swim, bike, run, misc).

4. Once you have selected your photo, you have several choices.

a. Order a 5x7 digital file download (Cost to you $0.00).

b. Order the race day template 5x7 download (Cost to you $0.00).

c. Order a printed plain 5x7 (Cost to you $2.99 for shipping).

d. Order the race day template 5x7 print (Cost to you $2.99 for shipping).

e. Order any product offered and have the $10 taken off.

IE, you may like to order a download of all your photos ($69.99) in which case $10.00 will be deducted at checkout.

This new method will now give a greater incentive for you to collect your award. It is hopeful that we get a lot more athletes to take advantage of this great service!

I am really looking forward to giving all the MultiSport athletes a fantastic product that offers more than ever, while still keeping my highest quality standards of service and personal commitment to everyone!

Train hard!

Mike C

Update on Capped Races

We thought we should let you know that all of the capped races (Gravenhurst, Bala Falls, Toronto Island and Lakeside) are filling up faster than in 2009. In fact Gravenhurst is more than two-thirds full for the Olympic Distance Triathlon and over haf full for the Sprint Triathlon. Please register early so you are not disappointed.

Register Early and Save

With the HST taking effect in Ontario on July 1st, 2010 we wanted to be sure our participants fully understood how the new tax applies to race entries. Registrations that are received on or prior to April 30, 2010 remain subject to GST (5%) only. As of May 1, 2010 the HST (13%) will apply to entries for all races that occur after July 1, 2010. If you register for a race that occur after July 1st races BEFORE April 30th you will save some money.

The 2010 Tech Shirt Race Designs

Bracebridge and

Lakeside

are coming soon

2010 Volunteer Information

Events like ours cannot happen without volunteer support and we are already looking for volunteers to help at our 2010 events. Why volunteer? It is fun, you can give back to the sport and your fellow competitiors, and we offer some other great incentives. We offer: donations to support community groups or sports teams that volunteer at our events, High School (and Grade 8 Grads) can earn volunteer hours toward their required 40 hrs, FREE racing for young (high school and university) athletes in exchange for volunteering, entry discounts to racers who help recruit volunteers. Helping us recruit volunteers in your local community does not preclude you racing at your local triathlon. If you think you could recruit 8 - 10+ volunteers for your local triathlon, or would like to volunteer, drop us an email at volunteers@multisportcanada.com and let us know.

Discount Club at Gears

Take advantage of the special prices available to MultiSport Canada customers. It is easy to get your discount. When you go to the store ask for Kevin Wallace or Ira Kargel and they will make sure you get the discount applicable with the product you are buying. There the Tri Bike sale with up to 40% off, along with 15% off accessories, and 10% off all shoes. Discount Club details.

Accommodation Partners in 2010

We are happy to announce that we have a new accommodation partner in Woodstock.The Quality Hotel and Suites is offering a special rate of $103.99 per night for all MultiSport Canada customers on race weekend. Just call and ask for the MultiSport Canada rate or contact them by email. The link to their website is in the logo to the left.

Back again for the races in Gravenhurst, Bracebridge and Bala Falls the Residence Inn by Marriott will also be offering special rates for all MultiSport Canada customers. The rate will vary by weekend so please contact them directly. The link to their website is in the logo to the right.

MultiSport Canada Running Series

10 km Motivation Video

Race Day Rush put together a 3 minute trailer from their taping of last year's Island Girl 10K. This upbeat video really highlights the great course on Toronto Island, not to mention the fun we had on that HOT August day! It will certainly motivate you to get out for a run!

Register Early and Save

With the HST taking effect in Ontario on July 1st, 2010 we wanted to be sure our participants fully understood how the new tax applies to race entries. Registrations that are received on or prior to April 30, 2010 remain subject to GST (5%) only. As of May 1, 2010 the HST (13%) will apply to entries for all Island Girl races since they occur after July 1, 2010. Registering for Island Girl races BEFORE April 30th saves you some money. It makes just as much sense as setting a goal race!

Download our Island Girl race schedule here.

Simcoe Shore 240km Running Relay

There is still time to register and save $100 off the registration for this great relay event.

The Spring registration fee will be a $650 base fee and $115 for each additional team member. This fee will be in place from March 1 until May 31, 2010.

Regular registration will be $750 base fee for a 5 person team and $130 for each additional team member. This fee will be in place from June 1 until Aug 8, 2010, at which time registration will be closed. Remember that the HST will be charged to registrations starting on May 1st, so it would be wise to register before this date.

Check out the Captain's manual here.

The Simcoe Shores 240km Ultra Distance Relay will see teams of five to eight runners start in Barrie and wind their way through Orillia, Midland, Wasaga Beach and finish at Craigleith Ski Club near Collingwood.

Please visit www.runmsc.com often for updates from the Island Girl coconut telegraph and for Simcoe Shores news.

Sun-Rype TRi KiDS Triathlon Series

5 Races to choose from

Sunday June 13 - Newmarket

Sunday June 27 - Burlington

Sunday July 11 - Oakville

Saturday August 7 - Bracebridge

Saturday September 18 - Milton

Click here to register.

Book of the Month

Swimming Anatomy

Master the freestyle and the butterfly

By Ian McLeod

Freestyle

As the hand enters into the water, the wrist and elbow follow and the arm is extended to the starting position of the propulsive phase. Upward rotation of the shoulder blade allows the swimmer to reach an elongated position in the water. From this elongated position, the first part of the propulsive phase begins with the catch. The initial movements are first generated by the clavicular portion of the pectoralis major. The latissimus dorsi quickly joins in to assist the pectoralis major.

These two muscles generate a majority of the force during the underwater pull, mostly during the second half of the pull. The wrist flexors act to hold the wrist in a position of slight flexion for the entire duration of the propulsive phase. At the elbow, the elbow flexors (biceps brachii and brachialis) begin to contract at the start of the catch phase, gradually taking the elbow from full extension into approximately 30 degrees of flexion. During the final portion of the propulsive phase the triceps brachii acts to extend the elbow, which brings the hand backward and upward toward the surface of the water, thus ending the propulsive phase. The total amount of extension taking place depends on your specific stroke mechanics and the point at which you initiate your recovery. The deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) are the primary muscles active during the recovery phase, functioning to bring the arm and hand out of the water near the hips and return them to an overhead position for reentry into the water. The arm movements during freestyle are reciprocal in nature, meaning that while one arm is engaged in propulsion, the other is in the recovery process.

Several muscle groups function as stabilizers during both the propulsive phase and the recovery phase. One of the key groups is the shoulder blade stabilizers (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and the serratus anterior), which as the name implies serve to anchor or stabilize the shoulder blade. Proper functioning of this muscle group is important because all the propulsive forces generated by the arm and hand rely on the scapula’s having a firm base of support. Additionally, the shoulder blade stabilizers work with the deltoid and rotator cuff to reposition the arm during the recovery phase. The core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) are also integral to efficient stroke mechanics because they serve as a link between the movements of the upper and lower extremities. This link is central to coordination of the body roll that takes place during freestyle swimming.

Like the arm movements, the kicking movements can be categorized as a propulsive phase and a recovery phase; these are also referred to as the downbeat and the upbeat. The propulsive phase (downbeat) begins at the hips by activation of the iliopsoas and rectus femoris muscles. The rectus femoris also initiates extension of the knee, which follows shortly after hip flexion begins. The quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) join the rectus femoris to help generate more forceful extension of the knee. Like the propulsive phase, the recovery phase starts at the hips with contraction of the gluteal muscles (primarily gluteus maximus and medius) and is quickly followed by contraction of the hamstrings (biceps femoris, semitendinosus, and semimembranosus). Both muscle groups function as hip extensors. Throughout the entire kicking motion the foot is maintained in a plantarflexed position secondary to activation of the gastrocnemius and soleus and pressure exerted by the water during the downbeat portion of the kick.

Butterfly

The primary difference between freestyle and butterfly is that the arms move in unison during butterfly whereas reciprocal movements take place with freestyle. Because butterfly and freestyle have the same underwater pull pattern, the muscle recruitment patterns are almost identical. As with freestyle, the swimmer’s arms in butterfly are in an elongated position when they initiate the propulsive underwater portion of the stroke. Muscles active during the entire propulsive phase are the pectoralis major and latissimus dorsi, which function as the primary movers, and the wrist flexors, which act to maintain the wrist in a neutral to slightly flexed position. The biceps brachii and brachialis are active as the elbow moves from being fully extended at the initiation of the catch to approximately 40 degrees of flexion during the midpart of the pull. Unlike in freestyle, a forceful extension of the elbow is emphasized during the final portion of the pull, resulting in greater demands being placed on the triceps brachii. As in the freestyle stroke, both the rotator cuff and deltoid are responsible for moving the arm during the recovery phase, but the mechanics are somewhat different. Butterfly lacks the body roll that aids the recovery process during freestyle; instead, an undulating movement of the torso occurs, which brings the entire upper torso out of the water to aid in the recovery process.

Again, the shoulder blade stabilizing muscles are extremely important, because they function to provide a firm anchor point for the propulsive forces generated by the arms and help reposition the arms during the recovery phase of the stroke. Although butterfly lacks the body roll present in freestyle, the core stabilizers are still important in linking the movements of the upper and lower extremities and have an important role in creating the undulating motion that allows the swimmer to get the upper torso and arms out of the water during the recovery process. The undulating movement is initiated with contraction of the paraspinal muscles that run in multiple groups from the lower portion of the back to the base of the skull. This contraction results in an arching of the back, at which time the arms are moving through the recovery process. Contraction of the abdominal muscles quickly follows, which prepares the upper body to follow the entry of the hands into the water to initiate the propulsive phase of the stroke.

As with the arms, the muscles used in generating the kicking movements during the butterfly kick are identical to those used during the freestyle kick; the only difference in kick mechanics is that the legs move in unison. The propulsive downbeat begins with contraction of the iliopsoas and rectus femoris, acting as hip flexors. The rectus femoris also initiates knee extension, and associated firing of the quadriceps muscle group further aids in extension of the knee. The gluteal muscle group drives the recovery phase of the kick. Concomitant contraction of the hamstring muscles also works to extend the hip. The foot is maintained in a plantarflexed position through a combination of the resistance from the water and activation of the gastrocnemius and soleus, acting as plantarflexors. The dolphin kick that is used at the start of the race and off each turn wall recruits a larger group of muscles than the smaller, more isolated kick tied into the arm movements. Besides the movements generated at the hips and knee, the dolphin kick ties in the undulating movements of the torso through activation of the core stabilizers and the paraspinal musculature.

This is an excerpt from Swimming Anatomy by Ian McLeod

Copyright © 2010 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at www.humankinetics.com or by calling 1-800-465-7301

Regular Price Book: $24.95 (Canadian dollars)

Special Multisport price = $17.96

Regular Price ebook: $23.95

Special Multisport price = $18.71

Order online today and save 25%! Use Promo Code X789 when ordering

(offer valid until May 1, 2010 on Canadian orders only; not combinable with any other offers)

Camps, Clinics & Special Events/Announcements

Challenge Roth

Feel the fascination of triathlon at the 9th Challenge Roth.

With around 2,500 individual starters and 500 relay teams from over 50 nations, a top field of starters and far more than 120,000 spectators along the course, the 9^th edition of the Challenge Roth, the world’s biggest long-distance triathlon event, will take place in Roth on July 18.

The competition will start with a 3.8 kilometres swim in the Main-Donau-Canal, followed by a 180 kilometres bike race and a final marathon of 42 kilometres. The race winner is expected to cross the finish-line in less than eight hours. The current world record Iron distance times (both male and female), were established at Roth. Luc Van Lierde's 7:50:27 in 1997, and Chrissie Wellington's 8:31:59 last year.

On July 18, the city and county of Roth will experience this top-class sports event with well-known international triathletes under the Challenge label for the ninth time. But the Challenge Roth is also a great family festival with a huge surrounding programme, such as the Triathlon Expo at the Roth Triathlon Park or the Finish-Line Party at night. The Challenge Roth begins at 6.20 in the early morning with the swim start at the Hilpoltstein landing stage and will have its grand finale at about 10:30 p.m. at the Roth Triathlon Stadium with a big fireworks display.

www.challenge-roth.com

Check out the famous Solar Berg Climb on You Tube here.

Absolute Endurance TUCSON TRAINING CAMP - April 21-25, 2010

Join Absolute Endurance Training and Therapy in Tucson, Arizona! Get out in the sun and log some early miles on the swim, bike, and run to get a head start on your competitors, with some of the best cycling in North America. Workouts will be catered to all levels of fitness and all levels of racing and include coached workouts and group rides as well as information sessions on swimming, cycling, run technique and race transitions.

For more information, contact cindy@absoluteendurance.com

Ask the Coach

Our coaching panel of Nigel Gray and Richard Pady will eagerly answer your questions each month, please keep sending your questions to hosspro@hotmail.com.

Question: "My most comfortable cadence seems to be around 80 rpm, but the people I ride with say I should try and ride with a cadence in the 90's. Why should I? And how would I go about doing this?”

First off there is no optimal cadence for everyone, everyone is different and so is your ideal cadence. Your ideal cadence will also vary from day to day as well, as you get more tired in a training block your cadence will tend to drop slightly. For most athletes I think a cadence of between 80-90rpm on the flats is good (with a slight drop in cadence on the hills, but if you have to drop more than 10-15rpm on many climbs then your gearing is too big and you need some easier gears). The risk of riding with a lower cadence than this is that you can burn out your legs and it will be costly on the run, while for a cadence higher than this many athletes start to become inefficient, they start bouncing and their pedal stroke become choppy and so the energy cost of producing a given power output becomes higher. There are obviously examples of athletes who pedal both above and below this range with great success, but in general I think it’s safer to be in this range.

Getting in the right cadence zone is all about using your gears properly, making sure that you are changing gears a lot to get your heart rate, power, perceived exertion and cadence all in the right zone for the workout you are trying to accomplish. Staying in the big ring when you should be in the small ring is probably the biggest mistake athletes make when it comes to cadence (and also pacing, but that is another topic!).

Nigel

Nigel Gray is Head Coach of NRG Performance Training, with over 12 years of coaching experience from beginners to Elite athletes.

nigel@nrgpt.com

Question: "I plan to do my first triathlon this summer. Can you give me some tips/ideas on how I should go about preparing for this challenge?"

Triathlon Ready - Part 2 of 2 (check out the March issue for Part 1)

In last month's article we went over some of the basics in helping you prepare for your first triathlon. We touched on what your focus for your first triathlon should be (fun and safety), race distances appropriate for novice athletes (give-it-a-try to sprint), and some general training tips for the 3 disciplines to build your fitness and confidence for race day.

This month I would like to elaborate a bit further on some of the other factors that go into a successful race.

Essential equipment.
You will need a swimsuit and goggles to get you through the swim, a bike and helmet to get you through the bike - sun glasses are a good idea to protect your eyes, and a pair of running shoes to get you through the run. The bike does not need to be anything fancy. Remember, today is all about fun and getting the job done successfully. Of course there are many other pieces of equipment that will help you shave off those precious seconds on race day, and it is not as uncommon these days to find fellow athletes who spend more on their bikes and equipment than on cars these days, but lets not get ahead of ourselves. There is plenty of time for that later. I would highly recommend you get your bike tuned up at your local bike shop for safety purposes. They will pump up the tires, grease the chain, and make sure your brakes and gears are all in proper working order. A basic tune up should cost around 50 bucks and is well worth the cost.

Race day strategy
This is more important than you might have initially considered. Here are a few pointers to consider and have planned before race day morning.

Transition

You will need to know the rules of transition (ask any OAT official or contact MSC) - helmet and bike rule is most important
Are you going to be wearing a wetsuit? Do you know how to put it on? If it is your first time with a wetsuit then give yourself 20-30 minutes to put it on and check online for tips.
Figure out which are the ways in and out of transition so you don't get lost (yes this happens a lot)

Swim Start

If you aren't a strong swimmer and you are entering a race with a "mass" start where everyone starts together, it is a very good idea to start off to the back and side of the pack. It might cost you an extra 1-2 minutes in the water, but given the anxiety of getting run over by other swimmers, it is definitely well worth the cost. There is no mandatory stroke, you can do breast, back, front, whatever you prefer. Back stroke is not recommended as you cannot see where you are going and run the risk of going the wrong way or hitting something with your head. It is a good idea to try and stick to front stroke alternating to breast if you start to fatigue. If ever necessary you can swim your way over to one of the kayaks and grab on to catch your breath. You will not be disqualified for grabbing onto a kayak so don't stress over needing the help.

Pace

This is very important and most people learn this the hard way. If the race distance will really be challenging your current level of fitness then try not to be a hero during the first 10 minutes. Allow your body the time it needs to reach steady state and then pick up the pace if you are feeling good. It is a very common mistake for beginners to go out way too hard and force their body to utilize the anaerobic energy system to accomplish the work. After a few hard short minutes, you slow right down and pay it back for the rest of the race.

Keeping these pointers in mind should really help you get through the day successfully and most importantly, safely and having lots of fun. Don't be afraid to ask people around you for help but keep in mind that they might be really busy getting ready themselves.

Try to be as friendly as possible and enjoy the experience. Smile when you see Mike Cheliak out there snapping your picture and stick around at the end of the day for draw prizes and awards and some well earned post race eats...my favorite part of the day!

Chris Pickering - Certified Healthy Results Coach & Partner in IndoorRider

Richard Pady is the Head Coach of Healthy Results Training, the creator of Indoorrider.com, and the Founder of Race 4 Kids.

rpady@healthyresults.ca

Nutrition

Need a real game-plan for your race-day nutrition?

Infinit Nutrition, the official on-course sports nutrition for the MultiSport Canada Triathlon Series, is here to help.

Beet the competition!

Beetroot juice boosts endurance! …Infinit does not believe in magic ingredients or outrageous claims; athletes succeed when they train hard and smart. But recently we noticed a University of Exeter study published in the Journal of Applied Physiology that revealed drinking beetroot juice improves athletic stamina and is capable of reducing fatigue. After six days of consuming 500ml of this potent elixir, people could exercise for up to 16 per cent longer. So we got on the phone to Andy Jones at Exeter Uni to learn more. Andy reports that they discovered a significant movement in numbers after around 5 days of beetroot juice consumption. Why? Beetroot juice, better known for turning your pee red or helping fight cancer, is high in nitrates. Andy believes that the high nitrate levels are responsible for stamina improvement, since those higher levels have previously been linked with reducing blood pressure.

What does this mean to you? Our initial conclusions suggest that:

Nitrate-rich food will help you perform faster, longer and stronger
Root and/or green vegetables provide a natural source of nitrate
Athletes should "load" for 6 days before a big race or training camp
After a few days the effects wear off—but your training or performance results while you were "under the influence" obviously remain

The downside? Nitrates have been linked to cancer, both when added to meat and in vegetables grown with nitrate fertilizer. This may seem surprising, considering beetroot's traditional position as a healthful food for cancer patients. The natural coloring chemical anthocyanin is often given credit for the anti-carcinogenic properties. So don't go wild and drink massive doses of nitrates every day… at least not until more is known.

We would recommend a healthy diet full of fruit and vegetables with a few loading periods for key times in your season. No evidence thus far has led to the conclusion that consuming beetroot while exercising will make you faster; the difference comes during and immediately after the "loading" period. Stay tuned, though—I don't doubt that scientists are looking further at this wonder plant, and we may know more soon!

Further Reading:
Read the "Beetroot juice may boost endurance" article »

Read the "Beetroot may cut blood pressure" article »

Read the "Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans" study »

To sign-up for INFINIT RUN & RIDE, the official on-course sports nutrition for the MultiSport Canada Triathlon Series, click here.

Athlete Profiles, News, and Stories

Faces of the MultiSport Canada Triathlon Series

Nick Capra

This month's face is someone a bit behind the scenes but one that influences our series in a variety of ways. From sponsorship of the series to sponsoring athletes (easy to recognize in their Team Running Free gear).

Nick Capra is co-founder and co-owner of Running Free, sings in a rockin' band (pictured on the left), and probably his most important achievement to date - helping raise funds for Haiti via Mission Haiti, The Training for Solidarity Day, and later this month the Team Running Free Kick-Off Party at the Hard Rock Cafe.

Nick discusses the origins and successes of the Mission Haiti program, tells us what the funds support, and makes realize why support is still needed. Nick also touches on the unique Team Running Free program that is availabe for athletes of all levels.

The interview is now available on MultiSport Canada Radio.

Photo by Josh Tong Photography.

Joe's Team

Register today to Du & Tri to conquer cancer

Last year, participants in the Joe's Team Triathlon/Duathlon and raised close to 1 million dollars to support critical cancer research at The Princess Margaret Hospital.

This year, the goal is for 550 athletes - racing in either the Sprint Triathlon (750 m swim, 20 km bike, 5 km run) or Sprint Duathlon (5 km run, 20 km bike, 2.5 km run) to raise a million dollars for the Joe's Team Fund at The Princess Margaret Hospital.

You can participate as an individual or as a part of a relay, and The Jim Cuddy Band will return to perform at the post-race Celebration Barbecue.

The event will take place on Saturday July 10^th, at the CNIB Lake Joseph Centre (Muskoka, Ontario). Click here for more information.

Who is Joe?

Joe Finley began a difficult fight with cancer in 2004, and is still fighting that battle today. Despite the physical and emotional toll of an extremely aggressive cancer treatment, Joe fulfilled a life-long objective and completed his first triathlon in August of 2006. Joe soon teamed with The Princess Margaret Hospital Foundation, and created Joe's Team, an innovative cancer fundraising initiative that has raised 2.1 million dollars in three years.

Introducing the Cambridge Multisport Club

The Cambridge Multisport Club (CMC) was founded in the winter of 2010 and is a multisport club for adult men and women of all abilities to serve the Cambridge area.

We are striving to create an atmosphere conducive to the benefits of group training and to introduce new athletes to the sports of triathlon and duathlon, providing challenging training opportunities for seasoned athletes and a welcoming social network for all members alike are also priorities for the CMC

Over the course of each year the club plans to run many training events such as weekly Time Trials and a number of Mega Training Days. Group training includes outdoor running year round, road cycling spring through fall, indoor spin training during the winter and swimming sessions year round. Most importantly, the Cambridge Multisport Club is about having FUN!

For more Information, please contact cambridgemultisport@gmail.com or visit us at www.cambridgemultisport.ca

Buy & Sell

If you have something to sell, send your ad to hosspro@hotmail.com. Provide the following details: Item, Description, Price, and Contact Information. You can also include a picture, but make sure to resize it to 800 x 600 or smaller. Your ad will run for 2 issues and all we ask for in return is a donation to a charitable organization we have established for this feature. A win-win for everyone. We will post a maximum of 5 ads per issue.

If you would like to submit content to the newsletter, please send items to hosspro@hotmail.com

Please Support our Sponsors

We extend our thanks to each and every sponsor. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

Thanks To All Of Our Sponsors

We extend our thanks to each and every sponsor and the local bike, running and triathlon shops in the communities where you race. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

MultiSport Canada Triathlon Series

We are extremely grateful to have the support of our sponsors. Please support all of our sponsors. You can visit their website by clicking on their logo.