Recharge with Milk Triathlon Series

Recharge With Milk Triathlon Series Newsletter - April 2011

Milk, burgers, and racing oh my!

If our awesome races and friendly atmosphere are not enough to entice you to participate in our events, then surely our post race treats of Chocolate milk and Hero Burgers will get you. The spring is here and soon the season will begin, so if you haven't got around to registering for your favourite races yet, now is the time to do it. Don't wait! Many of our popular races (like Gravenhurst) are filling quickly so make sure to Register today! Don't say we didn't warn you. Enjoy this April edition of the newsletter to get our latest updates, training information, special deals and clinics, and some new athlete profiles. As always, feel free to send any articles to mscnewsletter1@gmail.com.

After last month's announcement of our new Title Sponsor we had a few emails wanting to know if that meant Chocolate Milk at all of our races. The answer is YES! Given the fact that recent studies suggest that drinking chocolate milk following vigorous activity helps to speed up recovery and recharge the body for its next workout, we feel it is an absolutely perfect fit and partnership. Look for the Recharge with Milk team at the finish line for free samples of chocolate milk: the perfect and ideal beverage that can help your next workout be the best it can be! Of course, the presence of our other new sponsor Hero Burgers at eight races will give us the best post-race meal in Ontario. Hero Burgers will be offering beef, veggie and vegan burgers. Chocolate Milk and a Hero Burger after a great workout.....perfect!

Series News

Capped Races Filling Faster in 2011

All of our races are filling faster than ever before and this is especially true of the capped races. Right now the Gravenhurst Olympic Distance race has LESS THAN 25 spots left and the Sprint Triathlon has LESS THAN 50 spots left. All of the other capped races in Bala Falls, Toronto Island, Lakeside and Wasaga Beach are filling faster than they did last year. Please don't be disappointed and register early.

Course Updates On The Website

We wanted to let you know that we have made some minor changes to the course descriptions for the Welland Run Courses in the Triathlon, Duathlon and Give-It-A-Tri. There is also an update for the Welland Half Iron Bike Course.

Accommodations For MultiSport Canada Athletes

Group Rates at Welland - Best Western Rose City Suites

If you are planning on racing in Welland we have arranged for a special rate for MultiSport Canada athletes. You must call and reserve by May 31, 2011 to receive the group rate of $119 per night for double occupancy. Calls after May 31, will only be booked at their regular publicly available rates, which are $147.99. Please call the Best Western Hotel at 1-800- 387-8186 and ask for the Triathlon group block before May 31 to get discounted rates. Our crew stayed at the Best Western the past few years and we highly recommend it. It is literally 5 minutes from the race site on the other side of the canal.

Group Rates at Residence Inn by Marriott Muskoka Wharf - Gravenhurst - Bala Falls - Bracebridge

If you are planning to race at any of these races the nicest hotel in the area is the Residence Inn by Marriott Muskoka Wharf. Please be sure and note that there is a two night minimum on each weekend and they cannot accept single night reservations. We have been able to arrange for blocks of rooms for each race at a reduced rate. Space is limited so we highly recommend if you are planning on staying at the Marriott, book now.

The process for booking a room at the Marriott is as follows:

The Residence Inn by Marriot has guaranteed MultiSport Canada 12 Studio, Non-Lakeview Suites available to our athletes at $219.00 per night with a two night minimum (sleeps up to 4 people per suite) for our three "Muskoka" events. Rate includes complimentary Hot Breakfast and High Speed Internet. Please note all room types feature either one king or queen sized bed and a double bed pull out sofa bed. Hotel room rates are subject to applicable federal, provincial, local taxes and fees (currently 13%) in effect at the time of check in. If interested, please contact Jan Thomas (email or phone 705 -835-3255) by the following dates to secure your suite:

Gravenhurst Triathlon Weekend - May 30th, 2011
Bala Falls Triathlon - June 8th, 2011
Bracebridge Triathlon Weekend - June 22nd, 2011

MultiSport Canada is The Largest Canadian Owned Triathlon Series in Canada!

We are very proud to announce that going into season ten MultiSport Canada is now the largest "Canadian owned" series in Canada. We would like to thank all who have raced with us and supported the series.

Sponsor Deals for MSC Racers

Wednesday Gears/MSC Discount Club - New store in Toronto!

Gears now has a new location in Toronto - 109 Vanderhoof Avenue. Toronto, ON, M4G 2H7. Phone: 647-729-2500. Make sure to drop by and say hello. We will have more news on the new store in the May newsletter.

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. Every Wednesday is The Gears/MSC discount day with 10% off most items in the store. Download the Discount Card by clicking on the picture or call the store (905-271-2400) and ask for Ira or Kevin for details. Discount Club details.

Gear Review

Ryders Eyewear - HEX (Photochromic)

By Roger Hospedales of Triathlon Magazine Canada

The great thing about Ryders Eyewear is that their extensive line of eyewear provide outstanding eye protection, style, and performance features at reasonable prices. You can easily pick up a quality pair at your local bike or triathlon shop for just $19.99.

However, if you are seeking better lenses along with other features, you will need to pay more, and I particularly liked their HEX Photochromic model for a variety of reasons.

Right off the bat, with the HEX Photocromic, priced at $69.99 (MSRP), you will get the same performance of similar higher priced eyewear but at 2 to 3 times less their cost.

As the name suggests, the lenses are photochromic. This means that the lenses adjust to the amount of sunlight present. The brighter the sunlight and the more intense the UV rays are, the darker the lenses get and vice versa. This makes eyewear selection a breeze since you no longer have to worry about whether your sunglasses will be too dark if conditions change to a dark and gloomy overcast day. This is especially key for longer events where weather conditions can change often.

The lens are polycarbonate and offer 100% UV protection. So you'll get protection from both the UV rays, and any objects or insects that might be coming your way. So far so good as far as durability is concerned, since the pair I am testing has surivived quite a few drops and still looks as good as new. They are light, comfortable and stable thanks to the rubber nose and temple pads.

I look at the HEX Polycarbonate as an excellent pair of all-in-one eyewear. Just put them on and head out the door because the lenses will do the rest.

Check out their entire line of eyewear at www.ryderseyewear.com

Ask the Coach

Please keep sending your questions to mscnewsletter1@gmail.com and we will have our coaching panel from NRG Performance Training, and Healthy Results Training answer them. This month Wolfgang Guembel of NRG Performance Training answers the following question.

Question: Should I still work out when I feel sick?

The short answer is ‘no’.

You must keep in mind what the point is to ‘training’; this being that you’re trying to stress your body (physically and aerobically) in such a way that the recovery from this stress yields greater strength and endurance specific to your activity.

When you’re sick you’re body is being stressed and taxed differently than if you were swimming, biking, or running (or Nordic skiing, riding on indoor-trainer, joining workout classes at the gym, etc.), however you’re still being left fatigued. This additional fatigue reduces your ability to achieve ‘quality’ in your training. The best thing training can do for you while you’re sick is give you numbers to fill into your training log; sadly those are simply unproductive numbers and do very little than fill in blanks.

Furthermore, you have to remember that hard training when you’re healthy puts your body at risk to being sick. Hard training, leading to fatigue, can weaken the immune system making you susceptible to becoming sick. If you are already sick, and go and train anyways, your limiting your body’s ability to fight off whatever is making you sick, meaning you’re just going to be out of your routine for even longer.

When you get sick your focus should be on getting better as soon as possible. You should only do activities that are conducive to getting well again. If you really need to ‘train’ you could try EASY water running in warm pool, or an easy ride indoors (easy = Z1 and </= 20-30min), but you’re better off to have a hot bath, long sauna/steam bath, and extra naps to help ensure that you get better quickly.

Keep in mind, that your first day ‘feeling good’ is not the day to go out and play ‘catch up’ by hammering out your favourite workout. You’re body will still be fatigued from the effort to get well and you don’t want to bury yourself immediately after feeling better. Ease back into your training, almost like starting a recovery week after a hard training week. Do not consider your ‘week sick’ as a ‘recovery week’ and start back into your training like you’re fresh and ready to go. You may feel 200% better than you did when you’re sick, and you’re no doubt worried about the training you missed (which, really, you shouldn’t be if you keep the big picture in mind), but deep inside your body is still fatigued and you need to take it easy as you get back into training.

Wolfgang Guembel – NRG Associate Coach

Wolfgang has been coaching since before Facebook and is a professional triathlete. He is the current course record holder at the Welland Half Iron and is the defending, Binbrook Triathlon (relay) Champion. He prefers the classic speedo, never wears a watch in the pool, and has a gorgeous girlfriend.

Training Articles

Nutrition on our race courses

Hammer Heed and Hammer Gel products are back on our race courses. Whether you are or are not familiar with these products, the information below will tell you all about the science and nutrition behind each product, and how to use them properly.

Hammer Nutrition’s Heed and Hammer Gel

HEED – For athletes who prefer a sports drink over gels, HEED, with its pleasantly mild taste (unlike the typical sports drink), fits the bill perfectly and does so without resorting to refined sugars or artificial colors, flavors, or sweeteners. You won’t find any of these unwanted ingredients in HEED, but you will find a full–spectrum electrolyte profile and key auxiliary nutrients such as l–carnosine for lactic acid buffering and antioxidant support, and chromium polynicotinate for maintaining stable blood glucose levels. For events up to two hours, perhaps slightly longer on occasion, a bottle or two of HEED can cover all of your calorie and fluid requirements, plus at least a portion of your electrolyte requirements. To add variety to your menu, use HEED as a part–time fuel during long distance events.

HEED's unique & healthy sweeteners

One of the first things people notice when trying HEED for the first time is that it is noticeably less sweet than the typical sports drink. HEED was intentionally designed that way because the overwhelming majority of the athletes we talked to told us that they were sick and tired of trying to choke down an overly sweet, syrupy tasting drink. The secret to how we’re able to make a drink that’s short on overt sweetness but not deprived of calories is in the sweeteners we use — xylitol and stevia, both undeniably healthier alternatives to the simple sugars and/or artificial sweeteners contained in most sports drinks.

Xylitol – If there’s such a thing as a perfect sweetener, xylitol is at or near the top of the list. Xylitol is a natural substance that can be found in a variety of fibrous fruits and vegetables. It is also known as birch sugar, primarily because it is usually extracted/produced from birch trees (though it can also be extracted/produced from corn cobs). The human body naturally produces over 15 grams of Xylitol every day by way of normal metabolic processes. Xylitol is used as a sweetener in HEED; it contributes less than 5% of the calories.
Xylitol also promotes oral health, as it does not ferment and support the acid–producing bacteria that cause tooth decay. That’s why you’ll find this unique sweetener in gum, toothpaste, and mouthwash, and it’s one of the reasons why we include it in HEED.

Stevia – Another ideal natural sweetener is the extract (steviosides) from the leaves of Stevia rebaudiana, a plant native to subtropical and tropical Central and South America. Stevia's sweet taste, considered to be up to 300 times sweeter than sugar, means that minimal amounts are necessary to sweeten a product. Stevia is non–caloric and does not affect blood sugar levels, therefore it is safe for diabetics. Stevia may help to lower elevated blood pressure while not affecting people with normal blood pressure. Like xylitol, stevia does not support acid–producing bacteria responsible for tooth decay.

Hammer Gel – A rapidly absorbed and assimilated source of complex carbohydrates in an easy to consume gel form (actually, a liquid of syrup–like consistency), providing smooth, consistent energy. Use Hammer Gel in the following ways:

As all or part of a pre–race meal
To allay hunger immediately before an event
As your sole source of calories in workouts/races lasting up to two hours, sometimes up to three hours in certain circumstances
As a part–time fuel during longer workouts and races (to supplement Hammer Nutrition’s protein–fortified fuels)
As part of your post–workout recovery nutrition
To add to Hammer Nutrition’s Sustained Energy or Perpetuem for flavor

You can use Hammer Gel in your water bottle (it mixes completely in solution), in the Hammer Flask, in a one–serving pouch, or to flavor other products and foods. You can keep an extra pouch or flask in your pocket in case your planned fuel outlay in a race or training event comes up a bit short. To coin an oft–used phrase, “Don’t leave home without it!” As with all of the Hammer Nutrition fuels, Hammer Gel is made without added simple sugars or artificial colors, flavors, or sweeteners.

The unique carbohydrate makeup of Hammer Gel

Hammer Gel contains two sources of carbohydrates. The first one is a specific maltodextrin containing a unique saccharide profile that consists of an unusually large amount of pentasacharides, (5–sugar chain complex carbohydrate). This particular pentasaccharide has unique properties that allow for maximal conversion to energy. In addition, this maltodextrin is relatively low on the Dextrose Equivalent (DE) scale, which is beneficial because the lower the DE, the quicker it will exit the GI tract and cross the stomach lining, allowing it to be more readily available for energy production. The maltodextrin used in Hammer Gel has a DE of 18, whereas sucrose (table sugar), a sweetener found in many sports gels and drinks, has a DE of 100. Hammer Gel is highly absorbable, and readily available for the demands of both endurance and strength events.

The other carbohydrate source is the patented natural sweetener Energy Smart™, a combination of naturally occurring fruit based mono– and disaccharides plus specially developed medium and long chain dextrins derived from grain. The process of creating Energy Smart™ maintains the integrity of the fruit, grain dextrin enzymes, and naturally occurring vitamins and minerals. Energy Smart™ is NOT a simple sugar or an artificial sweetener. The unique biochemistry of Energy Smart™ raises blood glucose as fast as sucrose and faster than fructose.

Comparing Hammer Gel and HEED

Hammer Gel is a concentrated complex carbohydrate gel with the consistency of syrup. HEED is a powdered sports drink mix.
Hammer Gel contains a small amount of the amino acids l–leucine, l–isoleucine, l–valine (known as branched chained amino acids, or BCAAs), and l–alanine. BCAAs help prevent the cannibalizing of lean muscle tissue. L–alanine aids in carbohydrate metabolism. HEED does not contain any BCAAs or l–alanine.
HEED contains a full spectrum amino acid–chelated electrolyte profile; two servings (scoops) equal approximately 1.25 capsules of Endurolytes. Hammer Gel contains negligible amounts of sodium chloride and potassium for digestive and preservative purposes.
HEED contains ChromeMate™ brand chromium polynicotinate for stabilizing blood glucose levels, and l–carnosine for lactic acid buffering. Hammer Gel does not have these.
HEED is currently available in four refreshing and pleasant tasting flavors—lemon lime, mandarin orange, strawberry, and mild melon (all naturally flavored, of course)—and in an unflavored version as well. Hammer Gel currently comes in nine flavors: orange, banana, raspberry, apple cinnamon, Montana huckleberry, chocolate, vanilla, espresso, and tropical. The latter two are the only caffeinated flavors; espresso contains 50 mg of caffeine per serving, tropical contains 25 mg of caffeine per serving.

Find out more about Hammer Nutrition products at www.hammernutrition.com

Some Observations on Swimming

By Mike Carey - Series regular and veteran triathlete of over 25 years

To help you avoid problems in the water, allow me to provide you with some tips that you can use to make sure you have a safer, more enjoyable, and hopefully faster swim the next time you hit the open water.

Goggles

Flooded goggles cause disorientation and directional difficulties. The first method of preventing this: try them before the race and ensure that they fit.
Is the strap too loose or tight? If too tight, they shift, usually lower on the back of the head.
Consider wearing the cap over rather than under the goggles helps reduce the chance that they will be dislodged in case of collision. It also makes it difficult to raise them without removing the cap.
Goggles sometimes break, either the strap or frame. It is good to carry a spare set, and keep them in your pack at transition where they can be rapidly obtained.

Fogging and Flooding

Dip the goggles in water for a few minutes, to equalize temperature and reduce condensation.
Use anti-fog compounds. Usually sold at the same location where you got your goggles.
Slice a raw potato and use the starch fluid as an anti fog compound by rubbing the potato on the inside lens.
Use saliva as an anti fog compound. This has the advantage of availability.
If flooded, raise your head and drain the goggles or the flooded side if they are 2 piece. This will slow your progress, as you will decelerate. It would be a good time to scan the course and determine your position.
Close the flooded side eye and continue on. This is more useful at the end of the swim when navigation is less important.

Corrective lenses

Many choose simply to not use contacts lenses, at least for the swim, and use glasses on land. An alternative is a set of prescription goggles, which can be expensive.

Navigation

Beware of possible currents that may appear and cause you to be pulled in another direction. If not in a race do not swim alone when strong currents are present.
You might see a swimmer moving rapidly away from you, stopping, and changing course. He has probably lost direction. Do not follow someone obviously lost.
A visual reference is valuable. This may be a buoy, an anchored boat, or an object on shore such as a large and prominent tree or building. Observe this from the start line and choose such a point. Then go to the finish and face away from the water. Choose a similar point visible from the water. Practice get in the habit of doing this, it makes for a better day.
Perhaps the best advice for this is: it does not matter how fast you are if you are not going in the right direction.

Wetsuits

The wetsuit has made open water swimming more popular and safer, adding floatation and reducing hypothermia. A disadvantage is a slower transition (but can be reduced with lots of practice) but this should be weighed against a faster swim, comfort, buoyancy and faster recovery from cold when beginning to ride. Borrow or rent a wetsuit before buying it. This gives you the opportunity to try different models to find the perfect fit and optimum comfort.

Rescue craft

If you require assistance, signal. If you see someone in trouble, signal for him. If a kayak, boat or paddle board is nearby, support yourself at the bow or stern (front or rear). Do not grab the side as this can cause the craft to roll over, sometimes on top of you.

Partners

Swimming alone is dangerous. If anything goes wrong you are totally on your own. Know your capabilities and stay within them. Unlike running, you cannot simply stop at a point when exhausted. That point will vary with your condition on that day, and the environment around you- currents, cold, waves and objects. Do not overestimate your ability and get yourself into a dangerous situation - or at least know when such a situation is developing and have the sense to extract yourself from it. Have exit points along your route - shallow places, beaches, docks, floats, buoys, and boats.

Training

There is no substitute for training. You must be specifically trained to complete all three segments. The extra buoyancy and insulation of a wetsuit is nice but they are not substitutes for swimming ability.

Athlete Profiles and Stories

Here's what can happen in 10 years

We are excited to enter our 10th year of racing and that is all due to you, our loyal supporters. We are proud to foster a family feel at our races and here is an example of a family checking in with us to show us in a very cool way how they have grown with us thoroughout the years.

"I must say, our family has certainly had a ton of fun doing the different races over the years. I remember the kids doing Orangeville, Collingwood, Wasaga, Parry Sound way back when. Here are a couple of pictures of our youngest son Brent. This will put things into perspective for you" - Gordon Keen

Brent Keen - Collingwood 2003

Gordon and Brent Keen - IM Florida 2010

Athletes Going to Challenge Roth

In this edition we will profile the Murray Legge and Alan Chud.

Both gentlemen started in the sport of triathlon less than 7 years ago, and with some smart training they have made themselves into fast age groupers and have completed multiple Irondistance races.

Murray seems to be getting faster with age and will make his return to Roth to beat his previous time of 11:30, and while Alan says he is going to Roth for "pure enjoyment", make no mistake that he can go fast too. Alan's 10:52 clocking at Ironman Florida in 2006 is evidence of that. Read more about both athletes below.

Murray Legge

Age group - 60 to 64

Family - Wife, and 2 adult kids.

Years of racing experience - 7 years

# of Irondistance races - 6, 15 half irondistance races

Best iron distance performance/pb - 2004 Ironman Florida (11:01)

PB at Roth - 11:30

Why race Roth? - Best crowd support, and the favourite race of the great Peter Reid.

Sporting background - Started running marathons at the age of 50.

First race experience - First half Iron distance at at Collingwood put on by MultiSport Canada.

Tips for newcomers thinking about doing Irondistance or half iron distance racing - Have fun, enjoy the training and racing, don't take it too seriously. Train pretty hard, rest harder

Favourite gear - Love the Titanflex bike, unique, and compact for travel.

Fave MSC race(s) - Cobourg is a beautiful venue.

Alan Chud

Age - 50

Hometown - Toronto, ON

Years of racing experience - 6 years

# of Irondistance races - 5

Best iron distance performance/pb - Ironman Canada my first time. Loved every second of it!

Goal for Roth - Pure enjoyment

Why race Roth? - A chance to meet some new friends, get to know some others better and see a part of the world which is scenic and rich in history.

First race experience - First race was MSC Lakeside. Aside from swimming in the wrong direction for a few hundred meters and then knocking a few bikes over while falling in transition, I came out unscathed and really enjoyed the entire day.

Sporting background & other accomplishments - I am still a Class “A” member of the Canadian Professional Golfers Association. I also played competitive hockey until I was in my early 40s. Proud co owner and co founder of Absolute Endurance Training and Therapy, a multisport facility in Toronto which helps athletes of all abilities improve at this great sport! First Canadian to be named Golf Course Designer Builder by the Canadian Professional Golfers Association.

Tips for newcomers thinking about doing Irondistance or half iron distance racing - Don’t get swept up in the stats. You put in long hard days and the race is also long and hard. If you get trapped looking at your watch or other technology too much, it makes for a long day. Enjoy the surroundings and appreciate the feelings of doing something quite unique and challenging!

Favourite gear - Any outfit that a) is a good colour b) fits without causing open wounds during a race and c) doesn’t make me look like a kielbasa.

Fave MSC race(s)- I told John Salt a couple of years ago. When I think of his series I think of the local hardware store. You get personal and attentive knowledgeable friendly treatment wherever you are. There is never a big box attitude. John is there himself encouraging everybody along. I love the entire MSC series because of that feel. If I had to pick just one it would be Lakeside but only because it was the first one I did!

MSC Radio - Simon Whitfield

Check out our audio of Simon Whitfield at our Series Awards Day.

Find out more about this great athlete here at MSC Radio.

Stay tuned for more podcasts with Simon Whitfield, and other special guests.

Camps, Clinics & Other Events

NRG Performance Training Presents:

Triathlon 101: A series of talks on some of the fundamentals of triathlon training and racing

Talk 1

What: Olympic Distance training and racing: geared towards beginners and intermediate athletes

When: Monday April 26, 6:30pm at EnduroSport

How much: Free!

Who’s invited: Everyone but please RSVP to Trevor trevor@endurosport.com to book your spot as space will be limited

Coach: Fiona Whitby: Fiona has been coaching full time for the last 7 years, she has coached athletes ranging from first time tri a tri finishers to Hawaii qualifiers and every distance and speed in between. Fiona is also a certified athletic therapist and is FIST and Serotta Bike fit certified. Fiona raced very successfully as an Age group athlete from 1998 until turning Pro in 2010. She has finished top 10 Overall at numerous Ironman races and was OAT Elite Long Course athlete of the year in 2010.

NRG Performance Training is one of Canada top coaching groups, with over 40 years of combined coaching experience. We have worked with all levels of athletes and helped hundreds of athletes to successfully complete their first Ironman and have had over 40 athletes qualify for Hawaii in the last 6 years alone. All of our coaches are also experienced athletes themselves with all having competed at the world championships and with numerous race wins and top 10 overall Ironman finishes.

Simcoe Shores is coming back to Ontario this summer!

Simcoe Shores is a 240km running team relay that starts in Barrie through the best central Ontario has to offer: Orillia, Midland, Wasaga Beach and Collingwood.

Long distance relay races have been popular in other areas of Canada, Jasper to Banff, Cabot Trail, and Hood to Coast, etc.. where registration fills up in less than 24 hours. August 21st, 2010, teams of five to eight runners will have the same opportunity to experience relay running across the most beautiful lakefronts available in Central Ontario. Fifteen teams are already registered for this upcoming Simcoe Shores Relay! We're well on our way to surpassing last year's number and having an even bigger event than last year!

We have a great 'Refer a Team Program' in place. If you refer a Team Capitan to us that has never raced Simcoe Shores, we will rebate you $100 from your team's entry. When the new Team Capitan signs-up his or her new team, simply send us an email at admin@multisportcanada.com and we will put a cheque in the mail to you for $100. Let's work together to see if we can get to 100 teams this year! Please visit the website for full details.

Sun-Rype TRi KiDS Triathlon Series

The Sun-Rype TRi KiDS Triathlon Series is gearing up for its most exciting summer ever with plans underway to expand the popular series, which originated in Ontario, with the addition of a race in Kelowna, BC, home of their title sponsor Sun-Rype Products Ltd. Over the past 2 years close to 5,000 kids aged 3-15 and their families have participated in these fun, safe, non-competitive events. As Canada’s only triathlon series just for kids, TRi KiDS races emphasize having fun while combining three healthy ‘lifestyle’ sports; swimming, biking and running.

With races in Burlington, Oakville, Kelowna, Fergus, Bracebridge and Milton this year – TRi KiDS plans to expand across the country over the next six years. Please visit www.trikidstriathlon.com for all the details.

MultiSport Zone - Women's Learn To Tri

The Women's Learn to Tri.

This program is for women coached by women! We have 20 spots available and it fills up fast. The program begins in April. The program is designed to target the Kincardine Women's Triathlon in July. Visit their site @ www.kincardinetriathlon.ca. As part of your enrolment in this training program you are guaranteed a spot in the Kincardine event (entry fee not included). This event has sold out most years!

Here are a few details about our program:

· Experience Level Required: None!

· Required Equipment: A bike, swim suit and goggles, running clothes, and the desire to accomplish something amazing!

· You will receive a full training program with weekly workouts described in detail.

· You will have the support of four coaches who know their stuff and love the sport.

· You will get exposure to open water swims in a safe environment.

Start Date: Thursday April 29, 2011

Last Training Day: Thursday July 7, 2011

Event Date: Saturday July 9, 2011

Cost: $150

A little bit about our coaches:

Jennifer Wright has qualified and run the Boston Marathon multiple times. She has competed for Canada in a World Triathlon Event as an age group athlete. All of this after the age of 40 while raising two kids.

Laura Wall competed in University as a track and field athlete and later as a coach. She decided to begin triathlon in her 40’s and made it to the world stage for Canada in 2010 for the Olympic distance.

Rachel Landry has been coaching the Learn to Tri program for the past few years with Running Room in Toronto and here with us. She has completed two Muskoka 70.3 half Ironman’s along with marathon running.

Jodie Zimmer has several Sprint, Olympic, half and full ironman distances under her belt. Jodie also competed at a very high level in kick boxing and martial arts. Do mess with her!

Our coaches have their NCCP, Community Coaching Certificate for Triathlon.

Call the store for complete details and to reserve your spot. 519-685-6600.

Train in the zone from the MultiSport Zone team.

A quick note on our Women's Learn to Tri program. The program is now half full and the target race in Kincardine is full. So the only way to get into the race is through our program at this point. Call the shop to reserve your spot.

Triathlon Training Days - Designed to improve your technique and fitness

May 1 (Beginners only)

Times: 8:00 am to 12:00 pm

Location: Mayfield Pool, just north of Mayfield Rd on Bramalea Rd. Easy access off Hwy 410. Only 30 min from Toronto.

Coaches: Lorene Hatelt - 8 Time World Triathlon Champion; NCCP Tri-Comp Certified and Certified Personal Trainer. Dave Jenkin - Ironman, Half Ironman, Olympic and Sprint Distance Veteran; NCCP Tri-Comp Certified; Phys Ed Teacher.

Cost: $40. Limited space available so sign up soon. To sign up or for more information contact: Lorene: trihard@rogers.com, Dave: fit2tricoach@gmail.com

Format: Registration – 7:15am to 7:45am

Swim: 60 min (lane assigned based on ability/speed)

Bike: 90 min on stationary bike trainers

Run: Outdoor run for up to 60 min.

Equipment Required: swim wear & goggles; bike, stationary trainer (we have some for rent) cycling wear, cycling shoes, running gear to run outside, towels, water bottles and a desire to practice skills and train hard.

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.