HSBC Triathlon Series

Title Sponsor

Transition Zone, Volunteer and GT12.9 Series Sponsor

Series Sponsors

HSBC Triathlon Series Newsletter - December 2009

Happy Holidays from MultiSport Canada!

How quickly time flies? It is already the last newsletter for 2009 and I am sure many of you are caught up in the hustle of shopping and other preparations for the upcoming holiday season. To help get you through the next few weeks, this newsletter will let you know of some fabulous deals that you can still take advantage of (in case you still need to do some shopping or need ideas what to ask for), give you some more training tips, provide more updates from our Triathlon and Running Series.

All the best to you and your families this holiday season and in the New Year.

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

On behalf of the team at MultiSport Canada I would like to extend our best wishes for the holiday season and a Happy New Year to all of our customers. I hope you will agree that this is perhaps the best time to reflect on how lucky we all are to be able to participate and enjoy a sport that provides both competition and camaraderie at the same time. We are very appreciative for the support that you have shown the series over the years.

John Salt
MultiSport Canada Founder and Series Director

Thank You To HSBC For Five Years Of Support

As they say, "all good things must come to an end", and so it is with HSBC Bank Canada's sponsorship of the MultiSport Canada Triathlon Series. HSBC was our title sponsor for five years and helped us to develop some great contests, such as Racer Of The Day, in support of our customers. I would like to thank HSBC for their support.

In the coming months you will be introduced to some new sponsors and we can assure you that you will still see the same quality of races and customer service you have come to expect from MultiSport Canada. So far the returning sponsors for 2010 are Zoot, Specialized Bikes in conjunction with Gears Bike Shop, GoodLife Fitness, CompuTrainer and Gears Bike Shop as the Official Bike Store Retail Partner. If you have a relationship with a company that may be interested in supporting our series and the sports of Triathlon and Duathlon please email John Salt.

MultiSport Canada Running Series

Join Us for a Race Series- Island style!

Join the party where you can expect the unexpected; a Caribbean style edition of running on our very own island and beaches.

The MultiSport Canada Running Series proudly presents three great races created with the "Island Girl" theme.

Island Girl Toronto 10K hits the shoreline of Toronto Island on Saturday, August 21^st. The heat is cranked up even more with Island Girl Toronto Half Marathon on September 11^th! Steel Drum bands, post race refresh centres, grass skirts and tropical aid stations will take you away to paradise. Two unique races happening on the coolest place in the City!

The Series extends it's summer fete in Wasaga Beach where the Island Girls and Guys Wasaga Beach Half Marathon and 5K hits the world's longest fresh water beach on Sunday, September 12^th. Lace up your sandals for a flat and fast course.

A lively, Caribbean-style running event for girls and guys!

We're proud to be associated with the Look Good, Feel Better Foundation, Canada's only charitable cancer program dedicated to empowering women to manage the appearance-related effects of cancer and its treatment. Look Good Feel Better believes that an improved self-image can help lift women's spirits and nurture hope, helping them face their illness with greater confidence. Launched by the Canadian Cosmetic, Toiletry and Fragrance Association (CCTFA), the program has helped over 90,000 women since it's inception in 1992. The benefits of the program go well beyond beauty.

Island Girls are encouraged to raise funds for this unique campaign. Our relationship with Look Good, Feel Better and the CCTFA means the coolest runner's kit.

Please visit www.runmsc.com often for updates from the coconut telegraph. Registration opens in January.

Registration For The 2010 Season Is Now Open

We have had numerous requests to open registration early this year, so we have done exactly that. Remember the races that SOLD OUT early last year were Gravenhurst, Bala Falls, Toronto Island and Lakeside. Please consider registering early so that you are not disappointed. The Registration page is under the Events tab on the Series website.

More Triathlon Series Stuff

Woodstock Race Distances Decided

We asked for your opinion and the results were that 52% preferred the Triathlon distance and 48% preferred the Olympic distance. Given that these numbers were not clearly definitive we decided to compromise on a middle distance between the two choices. We really hope we have made the right decision and that people who want an early season race that offers a bit more challenging distance will be in Woodstock on Sunday June 6, 2010. Here is what the 2010 schedule of events will look like.

The Sprint Triathlon and Duathlon will be held on Saturday, as they traditionally have from the Lakeside event.

The Give-It-A-Tri will be on Sunday along with the all new 1000m swim, 32km bike and 8km run Triathlon or 8km run, 32km bike, 4km run Duathlon.

Four Olympic Distance Triathlons and Three International Distance Duathlons

More of our customers are looking for longer distance events so we have decided to add a couple. Gravenhurst, Cobourg, Wasaga Beach and Lakeside will all have Olympic Distance Triathlons and Gravenhurst, Cobourg and Lakeisde with all have International Distance Duathlons.

Find A Triathlon Race Site Contest

One of the most difficult things to do is find a good race site. Over the years we have had many requests or suggestions on how to improve various race sites and we thought some of you would like 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.

All you need to do is send us your race site selection using this criteria 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. All entries must be submitted to MultiSport Canada electronically, no later than February 1, 2010 to the contest email address: racesite@multisportcanada.com. The winning race site will be announced by June 1, 2010. Good Luck!

MultiSport Canada Community

The new MultiSport Canada Community site launched last month. Make sure to sign up, create your profile, and get in on all the action of posting pictures, participating in forum discussions, and much more.

Also follow our tweets on Twitter, or check us out on Facebook.

Volunteer Help for 2010

We would like to thank all those who came out and volunteered at our races this year. 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.

Faces of the MultiSport Canada Triathlon Series

This will return in 2010. Look for profiles on Nathan Bower, Patti Smith, and Mike Carey. The interviews will be uploaded and to a new site. Details to follow in the January issue.

Holiday specials galore!

More deals from Gears!

One lucky MultiSport Canada athlete already scored a wicked deal on a $4800 Specialized Transition Expert, and Gears is making one more available for the incredible price of $2880. This is only for MultiSport Canada customers and at this price it will be snapped up just as quick as the last one. Make sure to head over to Gears to take advantage of this special deal.

You can also take advantage of the other 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 is the current end of the season Tri Bike sale with up to 40% off, along with 15% off accessories, and 10% off all shoes. Discount Club details.

At the Series Awards day, Derek MacNeil gave an excellent presentation on bicycle aerodynamics. There were many requests to provide that information and Derek has kindly provided these three links for you to check out yourselves.
http://www.specialized.com/OA_MEDIA/pdf/road%20vs%20TT%20research%20FINAL.pdf
http://www.bikeradar.com/news/article/how-aero-is-aero-19273
http://www.specialized.com/OA_MEDIA/pdf/Transition_Aero%20flyer.pdf

Merry Christmas from Human Kinetics Publishers

Human Kinetics is offering an exclusive Online Christmas Special ~ 25% off all purchases. Place your order at www.humankinetics.com.

Enter Promo Code X746 at the check out cart to receive your 25% off. The offer expires on December 31, 2009.

Offer valid on Canadian online orders only. Not combinable with any other offers and excludes on-line courses, journals and some distributed products.

Cheliak extends sale

This offer was to expire on December 10, but thanks to the newsletter coming out this week Mike Cheliak generously agreed to extend his special 25% off deal.

Visit Mike Cheliak's Photo Site to check out which race pictures you want, and use the coupon code: hohoho to save 25% off your entire order. This offer expires on December 31^st. Order now and you might be able have your order delivered before Christmas!

Save 20% with Indoor Rider

For one week only (December 14-21), sign up with Indoor Rider now to take advantage of our generous holiday discount on your Silver membership subscription. Olympic Gold and Silver medalist Simon Whitfield is working on his first video for Indoor Rider. Check it his intro video.

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: Should I be concerned with trying to learn flip-turns in the pool since I will never have to do this in open water during a race?"

Nigel Gray's response:

In the big picture, no it isn't critical to be able to flip turn as a triathlete. But if you put in the time and do learn how, it can be beneficial for a few reasons:

• Continuity: Flip turns help to add continuity to your swims, your workouts will feel much less broken up then when you grab the wall at each end
• Training Effect: When you flip turn at each end of the pool you need to hold your breath as opposed to grabbing the end, pausing, and taking in a big breath. So flip turns take away the mini rest break you get with each length when you don't flip turn (and many triathletes are guilty of taking a nice little pause on each turn!)
• Speed: Flip turns make you faster in the pool! Having great flip turns won't make you faster in the open water, but the psychological boost of swimming faster in the pool because of them can be beneficial!

In the end I think that being able to flip turn is an important part of being a better swim and well worth investing the time into learning.

Nigel Gray is Head Coach of NRG Performance Training, with over 10 years of coaching experience from beginners to Elite athletes www.nrgpt.com

Question: What is your take on compression socks/gear?

While watching the 2008 Ironman World Championships on television I watched many athletes leaving T2 with silly looking knee socks on. I remember telling my wife that I'd never be caught dead wearing compression socks in a triathlon: it is funny how times change. 

I was officially introduced to the world of compression while in Ohio for the American Triple T Triathlon in May. The Triple T is a race that consists of 4 triathlons over 3 days and I was desperate for anything that might help my recovery in between races. I purchased a pair of bright white socks after the first day of racing and thought I'd only wear them in the privacy of my room. Well I won the race and had very little muscle soreness after. I even wore my new favorite socks home! Over the summer I had a number of great performances with my fancy new knee socks on. So they work right?

The idea is that compression socks aim to improve oxygen delivery to muscles, speed lactic acid removal and stabilize the lower leg for greater muscle efficiency. 

I came across only a few studies so let's look at the research:

The first study discovered that after a 10km running test, recreationally active men experienced a reduction in delayed-onset muscle soreness 24 hours after wearing compression stockings (very similar to my findings). This would certainly indicate a speedier recovery as claimed by some of the stocking users.

Another study showed that the compression socks did have a small impact on the participant's maximal running performance results, and that there certainly was a clear improvement in their recovery post activity.

These investigations showed that there was some improvement in performance and recovery as a result of wearing compression socks.

Possible reasons for these improvements might include:

Compression socks might improve venous return to the heart by increasing the efficiency of the calf muscle pump mechanism.

Muscles are kept more compact resulting in a decrease in muscle damage and subsequently a reduction in muscle fatigue.

There are a number of studies that found no significant improvements in the athlete's performance so it is not totally clear if wearing them during competition is anything more than a placebo effect.

As a coach, I like to take the best research I can find and then look at whether it would be beneficial to my athletes. My conclusion on compression socks is that there seems to be solid evidence that it will help with recovery. Even if it's only a placebo effect in competition, an improved result is a good thing. I feel the improvement in your performance or recovery time is well worth the effort of rolling on a pair. Ask for a pair of these fancy knee socks in your stocking this Christmas ~ you may draw some stares at your local coffee shop but you'll fit right in at your next race!

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

 

Oakville Swim Academy

Welcome to the start of preparation for the 2010 triathlon season

DID YOU KNOW that now is the time to address errors in your stroke and learn the latest drills to improve your technique. That is where we can help. We are currently booking private one on one sessions as far away as next spring. We have some openings during the weekends and on a couple of days during the week. Give us a call at 1-888-380-SWIM, or 905-339-3000

UPCOMING CLINICS: Our next swim clinic will take place on December 6^th 2009 in Oakville at the Swim Academy. As with other clinics we will address a series of progression drills plus a new advance drill designed to improve head position when you breathe and increase your swim speed. These clinics include a video analysis to show you your stroke and pointers for improvement. Give us a call to book your spot. 905 -339-3000

SEASON PLANNING FOR SWIMMING: do you need help with your workouts? WE can help you along the way with writing your swim training program.

WHAT IS NEW IN 2010? We are having a Florida Training Camp geared towards swimming. The camp takes place at Central Park in Plantation Florida (just outside of Fort Lauderdale). The camp dates are over March Break from March 13-20^th. The park consists of two 10 lane Olympic size 50m pool along with trails for running. You can make this a time to get away or turn it into a family vacation. For those under 18 who are interested we can provide additional activities and supervision throughout the week. CLICK for more information www.swimfasternow/march2010adultcamp.html

If you have any questions, please give us a call and keep on swimming!!

Coach Craig

Oakville Swim Academy

Units 8-9 407 Speers Road

Oakville, Ontario L6K 3T5

Ph (905) 339-3000 Fax (905) 339-3673

Special Holiday Feature - Christmas Gift Ideas

With the Christmas shopping season in full swing, we figured we scour the goodies from our sponsors and give you some gift ideas either for yourself or for your favorite triathlete. Happy shopping!

Under $20

Race Pictures from Mike Cheliak

Everyone loves pictures of themselves so why not race pictures from the greatest photographer in the business? There are many options and packages to choose from. A poster of your favourite triathlete would be unique indeed. YOu can check out the pictures and place your order here.

Hammer Nutrition Gels and Heed

We all need to ingest carbohydrates before, during and after exercise and Hammer Nutrition offers a whole line of quality products. A case of 12 gels or 6 servings of Heed can be had for less than $20. Of course you can go bulk - a bottle of gel (26 servings) or canister of Heed (32 servings) for a few bucks more.

Human Kinetics Books

With many books under $20, and with their online Christmas special (25% off) offer, you can get some excellent Christmas deals. Check out www.humankinetics.com  and enter promo code X746 at the checkout cart to receive your 25% off. This offer expires December 31^st, 2009.

Under $50

Computrainer Real Course Videos

For athletes with a Computrainer, a Real Course Video makes for a perfect gift. Athletes can ride courses like Kona, Ironman Lake Placid, and many other Ironman race courses. Their current Christmas sale in gets you a video for $49.95 (regularly $99.95).

Under $100
MultiSport Canada Race

Why not buy a race entry for a family member or friend? This may be the nudge that person needs to get active and into this great sport. Lots of races to choose from and many will fill early so register early to get your pick of races. Check out the races and register.

Zoot Triathlon Apparel

Many of our retail sponsors are offering great deals on 2009 Zoot Tri tops and bottoms. Or why not try out their line of compression gear to help with your recovery. Zoot's CompressRX socks are a fine place to start. They offer graduated compression and a soft feel in the feet.

Timex Watches

Everyone can use a watch, and Timex's have models to suit all your needs. With features like INDIGLO, multiple laps, and countdown timers, you have everything you need for your pool or run workouts. Some great options are the Atlantis 100 or Ironman Tri 30 Lap.

Goodlife Fitness Membership

The winter is a great time to get to the gym to regain your strength that tends to be neglected during the summer race season. Plus you can get in your much needed cardio but maybe with a different twist. Maybe take a class, or try an eliptical. The are lots of locations and various types of memberships to choose from.

WattsUp Cycling

Indoor cycling based on power and done in a group environment. Training with power is measurable, and you are bound to see an improvement in your performance. Programs start at $99.

 

Under $200
Fitness Test / Bike Fit / Coaching
Lactate or gas analysis tests are the way to most accurately determine your training zones. Many of our coaches offer this service. For example, our Ask the Coach panel of Nigel Gray and Richard Pady offer lactate testing, while regular contributor Ian MacLean offers gas analysis testing. Also, a proper bike fit is essential for comfort and top performance, many of these coaches and sponsors like Gears and Absolute Endurance offer this service.

Monthly coaching programs can easily be had for well under $200 per month. Price depends on the level of service that you require. If you want your athlete to achieve your ultimate performance, utilizing the services of a coach will get you there. Check out our list of coaches.

Zoot Shoes

These lightweight shoes are built for speed - Mirinda Carfrae set the Ironman Hawaii marathon course record (2:56:51) in the Ultra Race 2.0. Efficient runners can use them for all distances and over pronators can also use certain models for shorter races. They possess features like BareFit (sockless wear, the linings are a Dri-Lex fabric with anti-microbial Smart Silver to battle moisture, odor and to reduce hot spots ), Tri-Dry (limits water retention in the shoe), a quick-Lace system for speed of entry with a single-handed pull, and an asymmetrical perforated neoprene panel to ensure excellent fit and quick entry while maintaining breathability.

Timex Ironman Fitness Tracker

If you are looking for more than just a watch, pick up this as gift. It sends activity information wirelessly from the fitness pod (transmitter) to the watch, it tracks steps, distance, miles, and calories burned, and feature a whole lot more.

 

Under $500

Zoot  WetZoots
A quality, well-fitting, and flexible wetsuit will make your experience in the water much more pleasurable and a Wetzoot will surely bring a smile to face of any gift recipient. Suit prices range from $200 to over $500.

 

Under $2000

Computrainer

Arguably the best bike trainer on the market, the Computrainer is not cheap but is worth every penny. They guarantee an improvement in your performance or your money back so you can't go wrong. Order online and save a bit more.

 

Over $2000

Specialized Transition Tri Bike
Specialized produces some of the fastest bikes out there and with Fabian Cancellara riding one to victory at the 2009 World Championships in the Individual Time Trial, who can argue? There are several models to choose from and at a variety of prices. Make use of our special arrangement with Gears to save even more on 2009 models.

Cool things worth checking out

Racedayrush.com

Looking for something to do a little different during your indoor training sessions? Check out www.RACEDAYRUSH.com. They've created a collection of our events and others and put them online for you to enjoy while training indoors. For free.

Create a FREE account and use the tools, forums and other resources to assist with your indoor training efforts.

Make 2010 your year of personal bests!!

Ski Wax Clinics at Velocity Cycle and Ski

Need a little help on the ins and outs of nordic ski set-up for the coming season? Why not try a clinic or two at Orillia's Velocity Cycle and Ski.

Here are the dates: Basic - Dec. 12th and Jan. 9th from 10-11am - covers all the basics of grip and glide waxing, how to care for your skis and getting your wax box started. The cost is $20/clinic. The next step - Dec. 12th and Jan. 9th from 1-2pm - more advanced waxing techniques including working with flouro-based waxes, base-prep and repair and structuring. Also for $20/clinic. Sign-up for these informative clinics by emailing andrew@velocitybicycle.com or call the store 705-329-0367. Make sure to visit their website.

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.

Argon 18 Mercury Aero RPT

Shimano Ultegra components, Profile Design brake levers, stem, and T2+ with base bar wing, Argon 18 saddle, Argon 18 Straight Aero Blade Carbon Fork, and Mavic Aksium Wheelset.

Price: $1900

Contact: rpady@healthyresults.ca

Polar RS 800 with G3 Sensor

This is the ultimate running computer and heart rate monitor. I've included the G3 GPS sensor with this too. Due to a computer change (training log not compatible with mac) I haven't used this for close to one year. You are getting a great deal here. Check out all the details of the unit here.

Price: $320

Contact: hosspro@hotmail.com

 

 

2008 Specialized Tricross Comp

Great bike for commuting, foul weather riding, or cross races.  Upgrades include Shimano Cantilever brake set, 7800 Dura Ace crank (53-39), new cables and chain, and new bar phat tape.  Complete overhaul and ready to go.  Was used as a 3^rd bike so mileage is very low.

Details: http://www.specialized.com/ca/en/bc/SBCBkModel.jsp?arc=2008&spid=32203&menuItemId=0

Price: $1700

Contact Info: e-mail for pics: Derek@djbikes.com, 416-527-2453

 

NEW LG Aero Helmet, Clear Visor, bag and Carrying Case

Louis Garneau Supperlegera Aero Helmet. Size M, Grey. This is currently the fastest aero helmet on the market. The visor doubles the aero effect of the helmet.

http://www.louisgarneau.com/catalogs/catalog_product.asp?catalogue=FC9&section=HE&sub_section=039&style_no=1405836&type_catalogue=&language=ENG&website=1

Price: $200

Contact Info: Derek@djbikes.com, 416-527-2453

2008 Stumpjumper FSR Pro Carbon

Meticulously cared for and in mint condition. Upgrades include XTR 965 Wheels, XTR ST-M975 Dual control shifters, rear derailleur and hyd brakes. New chain, cables, and precision overhaul.  Ready to race.

http://www.specialized.com/ca/en/bc/SBCBkModel.jsp?arc=2008&spid=33431&menuItemId=0

Price: $3950

Contact Info: e-mail for pics: Derek@djbikes.com, 416-527-2453

 

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

Please Support our 2009 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

As you all know there would be no race or series without sponsors. We extend our thanks to each and every sponsor starting with the HSBC Bank Canada or the local bike and running shops in the communities where you race. We hope that you all take a moment to 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 and duathlon.

A Message From The HSBC Bank Canada

HSBC Bank Canada is extremely proud to be the title sponsor of Canada's fastest growing triathlon series. HSBC, both here in Canada and around the world, has a strong tradition of supporting both local and national events. Health, fitness and a balanced life is important. Many of the initiatives we support are based on this premise. Whether its our sponsorship of HSBC Stars on Ice (skating), the HSBC Calgary Marathon, The Vancouver Sun Run, HSBC Childrun, HSBC Triathlon Series, the ITU Brampton Pan American Cup, or the Ford World Curling Championships, presented by HSBC we believe our presence in communities across Canada should extend far beyond meeting the financial services needs of our customers.

About HSBC Bank Canada

HSBC Bank Canada, a subsidiary of HSBC Holdings plc, has more than 290 offices, including over 140 bank branches. With around 9,500 offices in 86 countries and territories and assets of US$2,527 billion at 31 December 2008, the HSBC Group is one of the world's largest banking and financial services organizations.

Our Title Sponsor

HSBC Bank Canada is back for a fifth year. HSBC Bank Canada is a tremendous supporter of Triathlon, Duathlon and other mass participation sporting events

 

Transition Zone, Volunteer and GT12.9 Series Sponsor

Series Sponsors

Please support all of our sponsors. You can visit their website by clicking on their logo on the left side of the page.

Official Swim Course and Wetusit Sponsor	Official Bike Course Sponsor
Official Nutrition and Hydration Sponsor	Official Run Course and Running Shoe Sponsor
Official Watch And Heart Rate Monitor	Official Apparel Sponsor
Official Bike Trainer	Official Photographer
Official Bike Support Team

Silver Level Sponsors

Post-Race Bagels
Post-Race Prizes		Hats and Headwear

 

Local and Retail Sponsors

GTA - Mississauga	Located in London
Toronto	Markham, Barrie, Newmarket and Milton
GTA - Scarborough	Located in Orillia
Located in London	Located in London
Oshawa	Located in London
Parry Sound
Gravenhurst Rexall IDA	Gravenhurst

Medical Support

Thank you for racing in the HSBC Triathlon Series!

John Salt and the MultiSport Canada Team