Recharge with Milk Triathlon Series

Recharge With Milk Triathlon Series - August 2011

A Hot July With More to Come In August

The heat wave has added an extra challenge to racing but we surely can’t complain about our ability to enjoy the sunny skies, summer beverages, and hanging out with all your friends at the Recharge With Milk Triathlon Series.

It has been a spectacular 10^th season for us so far and we are not done yet. We’ve still got races to come at Cobourg, Toronto Island, Wasaga Beach, and Lakeside – and there is a good chance that most of those races will be sold out by race day. Check out our race schedule and make the most of the rest of the summer and join us for a few races.

This August edition of the newsletter features our latest series updates, sponsor deals, helpful training articles, a story from our recent trip to Challenge Roth, and more. As always, feel free to send any articles to mscnewsletter1@gmail.com.

Series News

Huronia Triathlon Added to the 2012 Schedule

MultiSport Canada is pleased to announce that the long running Huronia Triathlon will be added to the Recharge With Milk Triathlon Series Calendar in 2012.

Hosted at Rotary Park in Penetanguishene (typically during the first or second weekend in July) this classic family friendly event is a perfect fit for the series. More details will be released after the conclusion of the 2011 season.

2011 Series Points Standings Posted

Check out the recently posted Series Points Standings here.

Brooks Technical Tops - Sizing For Race Shirts

We have received some post-race survey feedback that the new technical tops are fitting a little smaller than in previous years. The Brooks sizing chart has been on the registration page for several months and we ask that you take the time to read it before selecting your race shirt size. Please note the sizing chart indicates that the tops are snug to the body. We are suggesting for the women's sizes especially that you consider ordering the next size up unless you want a snug fitted top. If you would like to change the size you have ordered for a future race please check the sizing chart on the Registration page and then email Jan.

2011 Overall and Masters Winners - Olympic Distance Triathlon, International Du and Half Iron Races

Starting in 2011 the overall male and female winners of every Olympic Distance Triathlon, International Distance Duathlon and Half Iron Triathlon and Duathlon races will be receiving a Brooks jacket just like this one. We will also be awarding this jacket to the Masters Triathlete winners (45+) in these races. The Masters Triathlete category will be males and females 45+. Click on the picture to the left for a larger version.

Design A Race Site and Win $3,000 - Is it that easy?

One of the most difficult things to do is find a good race site. In an ideal world all transition areas would be 25 metres from the swim, the bike and the run course, the roads would be smooth and have no cars on them. The reality is this does not happen because these and so many other factors must be taken into consideration when designing a race course. Very often we have to make do with the best case scenario, without compromising athlete safety. For us there are also some criteria that are non-negotiable, such as ensuring we find race sites with good water quality.

Over the years we have had many suggestions on how to improve various race sites and we thought some of you would like to know what goes into developing a race venue and perhaps even take on a challenge. If you think you have that "perfect" race site, and it matches the criteria we use in looking for a site, you could be rewarded for your suggestion. We don't want people wasting their time so there are two steps to the process. First, all you need to do is send us your race site selection using the criteria on our Find A Race Site page. We will assess the preliminary suggestion and, if we feel it has potential, give you the go ahead for step two, where you will complete all of the required criteria. Once you have done that and, if your site is chosen, we will pay you $3,000 CDN and give you a full season of racing (value of up to $750). Even if you do not have that ideal site you might be interested in some of the high level criteria used in selecting a race site. Check out the Find A Race Site page.

Age Group Qualifying Spots For Worlds

There were two spots per age group in Bracebridge, which is also the Provincial Championship race for the Olympic Distance Triathlon. For those still interested in qualifying, there is also one Olympic Distance Triathlon spot in Cobourg. Cobourg is also the site of the Provincial Championships for the International Distance Duathlon.

Season Long Draw and Triple Race Challenge Prizing Update

Gears Bike Shop has confirmed that they will be donating a Felt B16 bike, retail value of $2,500 to the to the Season Long Draw Prizes. In the Triple Race Challenge Du, Tri and Run has confirmed they will be adding a $400 bike travel box, an Aero helmet and a couple of pairs of running shoes. Full details on the helmet and shoes will be announced later this month. One of the great things about these MultiSport Canada specials is that we can add prizing all season long. Please visit these webpages if you are not familiar with the Season Long Draw or Triple Race Challenge.

2011 MultiSport Canada 100% Canadian Clothing

Over the past few years we have had quite a few people suggest that we have Series clothing. With the addition of Brooks to our sponsors we are now able to offer MultiSport Canada clothing. For those of you who would like to see the clothing before buying, we will have a supply of each at all races and you will be able to order them or purchase on the spot depending on quantities available that weekend. If you are interested in ordering online there is a sizing chart below. Please determine your size and then download the PDF Order Form below. We can ship your clothing or bring it to the next race. Details and the Order Form are on our new clothing web page.

		Brooks Grand Prix Jacket 100% polyester knit Brushed technical fabric Zipped side pockets MP3 capability $60
		Brooks Workout Hoodie 240g polyester fleece Moisture wicking, Double-layer hood, Two-way stretch with the 100% Canadian logo on the outside of the hood edge $50
		Brooks Adrenaline Polo Shirt 100%polyester Moisture wicking $35

PDF ORDER FORM DOWNLOAD

Once you have completed the Order Form you have three options:

It can be faxed to (705) 835-6626
You can scan the completed form and email it to Jan at admin@multisportcanada.com
Mail to:
3 Ironwood Trail
RR4
Coldwater, ON
L0K 1E0

If you have any questions please call Jan at 705-835-3255 or email Jan

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

Gears Has Two Specials for MultiSport Canada Customers

GEARS, a proud supporter of MultiSport Canada and the many athletes who participate in the events throughout the year, wants to help get you ready for your training and your next race. Through the remainder of August, GEARS would like to offer “Race Ready Tune-Ups” at 50% off the regular price (Regular cost $60 – for the remainder of the month of August, 2011 MSC Customer price $30).

In addition to the “Race Ready Tune-Ups”, for the remainder of August, GEARS would also like to extend an in-store credit coupon valued at up to $500.00 with the purchase of any road or tri bike we have in stock at any GEARS location (Port Credit & Toronto). Please see store for details.

To take advantage of these great offers just take this Special Gears-MSC pricing Code to the store: Gears-MSC-Aug2011

GEARSBIKESHOP.COM
888.98.GEARS

Computrainer Summer Sale!

One CompuTrainer at $1549 ($100 savings) + 1 Free Real Course Video

One CompuTrainer at $1649 + 3 Free Real Course Videos

Take advantage of our Summer Sale and spend the Winter training like the Pros. CompuTrainer is Guaranteed to increase your bike speed by 10%

The Sale Runs from August 1, 2011 Thru September 15, 2011

0% interest Deferred Payment Plan

Available on Phone Orders ONLY

$395.00 down for U.S. Orders ($450.00 down for Canada)

+ 12 monthly payments of $92.00 or 108.00.

1-800-522-3610

Ask the Coach

Please keep sending your questions to mscnewsletter1@gmail.com and we will have our coaching panel will answer them. Everyone always asks how they can get faster, and this month Chris Pickering of Transition Myself Training writes about getting Free Speed.

Free Speed – Focusing On Form

As an avid triathlete and naturally competitive person, I have been busy over the last few seasons trying to make myself faster and faster. Not by buying the latest gadgets or by getting the best bikes, but by simply working on my fitness.

A couple of years ago, I read Lance Armstrong’s book “It’s not about the bike” and it really made me think. The guys who were racing 10-15 years ago weren’t using carbon fibre bikes worth as much as an entry level car….and they were doing just fine! I kept this in the back of my head and spent my energy and focus on getting more fit….on a side note my Aluminum 2007 Cervelo Dual has over 23000 km on it now and is still riding beautifully!

Initially I assumed that putting down more miles, more time and more effort into training would get me in the best possible shape. This theory worked at first as my fitness was definitely improving. Then I started to plateau and my results stopped getting better. Each race was no longer a personal best. So I added structure to my training. I had a periodized training plan which would help me peak for a particular race. I would train with 1 race in mind as a goal and everything else would be of lower priority. This also helped me make improvements for a couple seasons…until I hit another plateau. Then I was really left scratching my head. I thought I was doing everything right. So I then started working on improving the details such as race nutrition, race day strategy and improving post workout recovery. Again I started to see some improvements but nothing worth writing home about. Finally I decided to take a break for a few months to relax and enjoy more social time with family and friends, which tends to get some neglect when training a lot.

Good catch and pull through

After a couple of months of unstructured training, I started wanting to get back at it more regularly. It was nice eating anything and everything in site and watching a movie with my loved ones rather than spending hours on my bike after a day at the office…but alas I could resist no longer and found myself back in the saddle again! The results that I have been seeing this year are outstanding when compared to previous ones. What’s the difference then? I have been working on form, technique, efficiency and economy of motion. I am relaxed while exercising and focus on doing every movement properly and efficiently. There are 2 ways to get faster as an athlete. Get fit or get efficient. Getting fit is actually fun and is relatively easy…working on form and perfecting your catch & pull for hours on end in the pool, or biking on a computrainer staring at your spin scan for what seems like an eternity to achieve a more powerful pedal stroke is not nearly as much fun! But the results do not lie.

So next time you are swimming, biking or running your way to improving your fitness, I challenge you to slow down a little bit, spend some time focusing on your technique and gain that “free speed” that every one of us has access to. With patience, determination and discipline you will find yourself making the necessary improvements towards achieving your next level of performance.

Coach Pickering
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Triathlon Coaching - Transition Myself Training

Training Articles

Make Tomorrow’s Workout Better Today: Recharge With Chocolate Milk

Hello Race Fans. Are you getting excited about the upcoming race? Recharge with Milk wants to wish you luck and help you prepare so you can perform at your best. Look for the Recharge With Milk TV Crew at the finish line for a free sample and tips on how to make tomorrow’s workout better today.

There is a growing body of research that suggests that chocolate milk may be the ideal post-workout recovery beverage, especially when consumed within 30 minutes of intense physical activity.1

Chocolate milk provides a unique carbohydrate-protein combination that aids in the quick recovery of muscle tissue and replenishes electrolytes, such as sodium and potassium, lost through sweating.1 It’s also low in fat and about 85% water.

During a workout, your muscles use stored carbohydrates (glycogen) as energy. As the glycogen gets used up, it becomes harder to continue exercising at a high intensity.

Studies suggest that a beverage containing protein and carbohydrates – such as chocolate milk – may be as or more effective as a post-workout recovery beverage than a sports drink that contains only carbohydrates.1-3 Studies also indicate that drinking milk following resistance activity may encourage muscle gain and fat-loss.4-5

So the next time you finish a high-intensity workout, reach for chocolate milk. It could be the key to getting the most out of your next day’s workout!

The Recharge with Milk TV Crew is also filming all the events. Check out the Woodstock Video below, and make sure to visit the Recharge With Milk videos to see yourself in action from Woodstock, Binbrook and Welland. More videos to come.

For more information about post workout recovery, visit us at RechargeWithMilk.ca

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1. Karp JR, et al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab 2006;16(1):78-91.

2. Williams MB, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res 2003;17(1):12-19.

3. Niles ES, et al. Carbohydrate-protein drink improves time to exhaustion after recovery from endurance exercise. Journal of Exercise Physiology Online 2001;4(1):45-52.

4. Hartman JW, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 2007;86:373-381.

5. Wilkinson SB, et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr 2007;85:1031-1040.

Want to get faster? Race More!

Most athletes at some point are trying to figure out how they can get faster. There are faster bikes, faster wheels, new running shoes, new fancy supplements and lots of things people will tell you will make you faster. It may be a bit old school, but one of the most sure fire ways to get faster is to race.

First lets start with some of the other benefits of racing. It lets you test your sleep habits before a race. It lets you test your equipment, often in different weather conditions. It helps you test your nerves on race day. It also helps test your pre race, during race and post race nutrition. All good things that need to be practiced.

In this age of power meters and heart rate monitors some might argue you can get an even better workout on your own by doing a really hard workout or simulating a race. Never discount the basic sports psychology principal of the presence of others as motivators. You just can’t simulate all the race day adrenaline and push yourself as hard as you can at a race.

Luckily for most in Ontario there are lots of races to choose from. Try to get in 2 races a month. This can include running races, weekend tri's or even midweek time trial or race series. You don’t have to taper down for every single race, so you won’t necessarily lose volume in your program.

Lots of things can help make you fast. Don’t get me wrong, I like powermeters, heart rate monitors and fast wheels too, but if you want to be fast make sure you are racing enough.

Chris Helwig is a Full Time Endurance Coach based out of London Ontario. For more details on Chris’ services you can email him chris@coachchris.ca or go to his website www.coachchris.ca

Chronic Hamstring Injuries in the Triathlete

I was inspired to write on this topic because of the number of hamstring injuries I’ve seen while I was treating at the Welland and Gravenhurst Triathlons and in my own practice. I always find it interesting when I seem to be bombarded by the same complaint from my patients and there is usually a reason. We are nearly half way through the race season and between racing and training the weaknesses start to show. The greatest risk factor for injuring your hamstring is a prior hamstring injury. So for those of you who have already ‘tweeked’ your hamstring, how do you prevent it from wrecking your race season? To start lets talk about how and why hamstring injuries occur.

Research shows the hamstrings are most susceptible to injury during the late swing phase of running, just as the foot hits the ground. (Verrall et al. 2001) This is because the hamstring is working eccentrically/lengthening then has to concentrically/shorten when the foot hits the ground. The switch from lengthening to shortening needs to happen rapidly and, the faster you move the greater the tension that is put on the hamstrings. Running uphill and downhill will also increase the load through the hamstrings. Thus, hamstrings are often injured during sprinting or hill training, add fatigue into the mix and you have the perfect storm.

If the hamstrings are most vulnerable under eccentric load it makes sense that one should try to progressively train them in that type of loading. Recent research and clinical practice supports this hypothesis. Eccentric loading has been shown to aid in the recovery of an injured hamstring and running performance. In a 2011 study published in the Journal of Strength and Conditioning Research, Hayes et al. examined the effect of the eccentric muscle endurance of the hamstrings on running economy. They tested 10 well-trained runners, researchers had them do two 30-minute runs with a 4-minute surge to their V02 max. -just enough to get some fatigue. They then measured running economy (efficiency) and compared it to baseline levels. As expected running economy got worse, this is not new. However, they then measured eccentric muscle endurance of the hamstrings and correlated it to running economy. Those runners with better eccentric endurance in their hamstrings showed less of an increase in running economy. The authors conclude that eccentric muscle endurance of the hamstrings appears to have a fatigue resistant effect on running economy. I should note this is one small study however, I have seen the effects of this type of training with the runners I have worked with.

I’m often asked if tight hamstrings are a risk factor for injury. The research is limited in this area, however clinically I feel this is true but stretching alone is not the answer. Patients often tell me they stretch all the time but still have tight hamstrings. I like to ask the question why? Tightness is the body’s compensation for a lack of stability. The hamstrings are often chronically tight because they are stabilizing the pelvis due to the gluts not doing their job. Hip stability is extremely important for the Triathlete. The hamstrings can’t stabilized the hips and act as a prime mover in extending the hip and flexing the knee at the same time. To correct the tension in the hamstrings the gluts need to join the party and, take over the role as the stabilizer of the hips so the hamstrings are not over worked.

Trunk stability (core) is important as well, every athlete I have assessed for a hamstring injury has had some sort of deficiency in this area. The body is great at adapting if you have a weakness or imbalance the body will compensate, this will only last for so long until the tissues fail and injury results.

Repetitive sports like triathlon can lead to compensation patterns and tissue strain. It is important to maintain the integrity of your muscles and fascia. Personally, I feel the best way to do this is to get some regular manual therapy. This can be massage therapy or ART from a Chiropractor. Self-treatment is great and the foam roller should be used after every workout followed by a well-structured stretching program. I recommend checking out the Active Isolated stretching program (AIS).

To summarize, eccentric training should be included into your strength training program to help prevent the overload on the hamstrings. The other added benefit is this will help you become a more efficient runner. Hip stability and core strength are essential, especially those who complain of chronic tight hamstrings. Maintain the quality of your tissues by doing regular foam rolling yourself and getting some regular manual therapy from your Chiropractor or RMT. For more information on how to eccentrically train your hamstrings visit our website. www.absoluteendurance.com or call 416-483 2388 to book an assessment.

Dr. Kris Sheppard

Chiropractor, Strength and Conditioning Specialist, BA HKin, CSCS, DC

Goldman, E., Jones, D. E. (2011) Interventions for preventing hamstring injuries: a systematic review. Physiotherapy, 97, 2, pp. 91-99.

Hayes PR, French DN, Thomas K. The Effect of Muscular Endurance on Running Economy. J Strength Cond Res. 2011

Verall, G. M., Slavotinek, J. P., Barnes, P. G., Fon, G. & Spriggins, A. (2001) Clinical risk factors for hamstring muscle strain injury: a prospective study with correlation of injury by magnetic resonance imaging. British Journal of Sports Medicine, 35, pp. 435-439

Athlete Profiles and Stories

MSC's Trip to Challenge Roth

On the inaugural MultiSport Canada/Healthy Results trip to Challenge Roth many of the athletes came out with personal bests and awards, and while those are great accomplishments (we’ll touch upon those later), the trip was memorable for a host of other reasons.

Here are just a few and in no particular order:

1. Everyone got along famously and had an absolute blast.

(The MSC Crew with Chrissie Wellington)

2. Our fabulous support crew of Rich Pady and Orangeman Dirk left the athletes and their families wanting for nothing. We don’t know who worked harder on race day, the athletes or the terrible twosome.

3. Peter and his crew at Hotel Garni. Cozy Accommodations and great breakfasts.

4. The charming towns of Hilpolstein and Roth. A must visit. Great restaurants too.

5. Solarer Berg Climb. Enough said. YouTube it and that still only gives you a small taste of how spectacular that climb is on race day. A wall of people and a wall of sound. A breathtaking experience for athletes and spectators.

(John Salt at the top of the Legendary Solarer Berg Climb)

6. The totally electric finish area and ending fireworks display. Wow!

7. German Beer Gardens.

(Even Peter Buehlow, one of the World's fastest triathletes aged over 50, can't resist. Peter went 9:35:59 at Challenge Roth and was the top Canadian)

8. Challenge Roth is an incredible race with a refreshingly friendly vibe.

9. Pre and Post Race Team Dinners. Laughs galore.

10. Everyone made new friendships that are sure to last a lifetime.

Look for John Salt and Richard Pady to make this trip happen again in 2012 so stay tuned for those details and be sure not to miss out on what will be an incredible race and travel experience at the biggest and fastest triathlon in the world.

Check out some more pictures and comments from the athletes that were in the trip.

Cindy Lewis - "It was so nice to come to a foreign country and to have someone organize everything, making sure we were where we were supposed to be at right times, and ensuring we were staying somewhere that was perfect for us. We just didn't have to worry about anything, thanks to John (Salt) organizing it the way he did, and Richard (Pady) and Dirk as a support for us."

(Cindy Lewis, far left, places 8th among pro women in her 9:45:56 professional irondistance debut)

Shannon Kemp - "The trip was really organized, and we did not have to think for ourselves from the moment we left Toronto to our arrival in Germany. We met a lot of new and great friends and I definitely want to come back to Roth with MultiSport Canada again. It was like participating in one of John's events away from home."

(Shannon Kemp on the Podium with a third place finish in the women's 35-39 category. Thanks to a 9:55:51 personal best)

Deborah Powell - "The group trip was a fantastic experience - whether it was driving the bike course together in the van, or just enjoying some down time at the hotel together, or sharing race stories and mishaps over German beer the night after the race, I enjoyed every minute of spending time with the other athletes on the trip. I had not met most of them before, but I hope that I will continue to see them, because every person on the trip was an amazing athlete and person who made a big difference in my enjoyment of the trip."

(Deborah Powell on her way to a 10:31:35 finish and a personal best - despite 2 flat tires)

Make sure to check out Deb's Athlete Profile here. We somehow missed her during our lead-up stories.

Peter Buehlow - "They did a super job keeping us informed, and it was really great on race day to have Rich and Dirk cheering us on and having them assist us with special needs, transportation and anything else we needed. It was a super experience overall and I definitely recommend it for anyone thinking about racing Challenge Roth."

Paul Nielsen - "Having the whole place (Hotel Garni) to ourselves was great with the ability to walk around and chat with everyone. Not having to worry about the logistics you can just show up relaxed and really focus on the race and enjoy Germany."

Gord Avann - "This past July will forever be remembered for competing at the 10^th anniversary Challenge Roth. Our Team management took care of all our needs before, during and after the event. I would not have enjoyed the whole experience if not for their support."

(It is easy to see why Gord loved the trip. Finish the race and pose with the great Chrissie Wellington)

Bill Kemp - "Thank you all for a great week. It was a pleasure meeting you all and I am already looking forward to next year.

Murray Legge - "It was a great group of really compatible athletes. The Solarberg Hill with that Tour de France feel was one of those peak triathlon experiences that can't be duplicated, and our post race holiday was exceptional. Croatia/Dubrovnik was amazing."

Check out the inspiring Challenge Roth Wrap-up Video Below. A few of our athletes and supporters made it into the video too.

Richard Pady was also able to put together a highlight slideshow. We hope you will get a sense of the fun we all had.

Race Report: Welland Sprint Triathlon

By Arthur Kwok of Team Running Free

First off, I want to thank John Salt and Multisport Canada for putting on yet another excellent race. I did my first triathlon with MSC back in 2006, and I have seen it grow over the years. The race series now looks extremely professional, well organized, and has a “big event” feel to it.

Here is my race report:

I was very, very pleased with my swim. 14:12 was my actual time in the water. Ever tried wearing a Garmin in the water? Doesn’t record the path quite well, haha. http://connect.garmin.com/activity/95199357

Anyway, to swim under 15 mins for 750m (2:00 per 100m) is always a goal of mine, so I was exceptionally happy, given the choppy training, the recovery from the dislocated shoulder in November, and the fall off the bike last weekend. Also did this without warming up. They didn’t give much of a chance for people to warm up, due to the time-trial start. As an aside, it’s definitely a great way for beginners to get used to swimming in a triathlon. Lots of space to maneuver around, even if you don’t swim in a straight line!

At first, I was somewhat unhappy about my ride: http://connect.garmin.com/activity/94784123. I wasn’t going very fast in the first half of the race due to headwinds, and the cross winds sometimes scared the crap out of me. I didn’t feel comfortable getting into the aero position, though I finally managed to from about 10k to 25k into the race. For the rest of it, I had to sit up, due to the winds and the disc wheel. Anyway, I wasn’t happy with the speed average (32.4 kph), because I actually went 35.6 kph 2 years ago, but then the winds weren’t so ferocious back then and I didn’t ride like a pansy.

Looking back at the data, however, I was very pleased with my power output. I maintained a very steady power between 180W-200W, and my heart rate shows that the physiological response to the power output was just right. I could have pushed more power in the first half, but looking back, I was wise to maintain the same power output.

I was most pleased with the run. How on earth did I run 4:14 per km for a time of 31:49 over 7.5k? I have no idea. I have been running with my fiancée (Laura Banks, another RF Athlete) the past four months, usually at her pace, which is slightly slower, and then to bring this kind of pace out of nowhere, after sustained efforts on the bike and swim? I am at a loss for words. And that is the beauty of endurance sport and racing, because you can always “train like you’re in second, and race like you’re in first!” (Quoting Steve Bentley, my former coach) http://connect.garmin.com/activity/95199364

MSC Radio - Athlete Interviews and Course Profiles

Make sure to visit MSC Radio to hear some great interviews with many of our race winners and other interesting athletes racing in our series.

Listen here at MSC Radio.

Also catch our race profiles/descriptions from VP & Operations Director - Jason Vurma.

Camps, Clinics & Other Events

Ferguson Fall Fair Classic 5 K Walk/Run to take place
September 5, 2011 at the Orangeville Fair

The Ferguson Fall Fair Classic 5 K Walk/Run, is a fundraising initiative for Family Transition Place, a women’s shelter servicing the communities of Orangeville, Grand Valley and Shelburne as well as Bolton, Caledon East, Cheltenham, Inglewood, Palgrave, and other villages and hamlets of Caledon.

The Ferguson Fall Fair Classic 5K Walk/Run is in memory of Heidi Ferguson (nee Bogner) and her husband, Hugh Ferguson. Hugh murdered Heidi on September 12, 2009. Hugh later committed suicide. This year’s event is in memory of all victims and survivors of violence.

The Ferguson Fall Fair Classic 5 K Walk/Run will take place on September 5, 2011, in partnership with the Orangeville Fair. The event will start and end at the Orangeville Fairgrounds/Orangeville Agricultural Society, in Mono, ON. Utilizing the picturesque sideroads of Mono and the Island Lake Conservation Area trails, the Ferguson Fall Fair Classic is the prettiest 5 K in Ontario!

This year’s highlights include: A Children’s “Mini Mile” event Free entry into the Orangeville Fair for all participants (September 5 is “Family Day” at the fair) All 5-K participants will receive a $5 food voucher to be used at the fair The first 200 5-K participants will receive a technical t-shirt Overall and age group prizes (10 year age group, three deep) Fully timed race.

Registrants download race forms from the race website. Alternatively, participants can register directly on-line on the Running Room website. All proceeds of the event will go to Family Transition Place. Runners, walkers, and strollers are all welcome.

For event registration: www.fergusonrun.org

Take Part in the G&M Hospital Challenge at Wasaga Beach

The Wasaga Beach Triathlon is the Southern Georgian Bay region’s biggest triathlon that will take place on Saturday, September 10, 2011. During this incredible event participants will ride the picturesque shores of Wasaga, swim the fresh water of Georgian Bay and run beach area terrain in a variety of race formats. If you are signed up for the Wasaga Beach Triathlon become part of the G&M Hospital Challenge, the money you raise will go directly to the G&M Hospital Foundation. The hope this year is to raise $90,000 to buy new equipment and technology for the G&M Hospital’s Emergency Department. Your contributions will help ensure the medical team is equipped to meet the needs of patients that require urgent care.

Create your own webpage and ask for pledges from family & friends at www.cgmhf.com click on the triathlon button, or do your part by sponsoring an athlete. The foundation will return registration fees to participants who raise $1,000 or more!

For details contact Anna Benedict, Annual Giving Coordinator, at the G&M Hospital Foundation benedicta@cgmh.on.ca.

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.