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January 2009 Newsletter of the HSBC Triathlon Series

Volume 8, Issue 1 - January, 2009

Thank You For A Great Race Season!

I would like to thank everyone who raced with us this year and helped make this our best season ever! I also want to thank all of our sponsors and supporters whether a series sponsor or one of our retail partners. This issue has more articles from our coaching panel and health care professionals along with two new Faces OF The HSBC Triathlon Series

Series News

Wasaga Beach - Without Sand and Win A FREE Race

Over the past six years we have had many comments from athletes on the need to run across the sand in and out of the Transition Area and from the boardwalk to Beach Drive. In our first year Transition was in the Playland parking lot and the sand was not an issue. In 2003 the town asked us to move the race date to the shoulder season as well as the race site so as not to be disruptive to local traffic. With the past six years of successful races and your support many athletes stay in town and thereby support the community. During this years weekend of racing I spoke with Mayor Patterson and asked if the town would be willing to allow us to move back to the Beach Drive area and get our customers away from running on the sand. I am happy to tell you that Town Council will be considering our proposal this coming week and we hope to announce a new race layout for Transition and the run.

The question is whether we should move to a sand free run course, a paved Transition Area and immediate exit onto the Bike Course or stay in the present location. On the surface this would appear to be a no brainer but a move to this new Transition and Bike exit would also mean no back-up swim course in the river.

We have always asked our customers' opinion and would like your feedback once again. We have put together a webpage with the old and new layout as well as a survey. Please take a few minutes to review the web page and then complete the survey telling us your preference. We will be giving away three (3) free entries to this years Wasaga Beach race from those people who complete the survey. Please visit the Wasaga Beach Proposed Changes page and let us know what you think.

Bracebridge Now Two Days Of Racing

With the success of the Half Iron distance races in Bracebridge we have been asked by many athletes to add a second day of racing with shorter distances. We have listened and added a full line-up of races. Saturday will now have sprint distance races and there will be a GT 12.9 (Give-It-A-Tri) race on Sunday while the Half Iron races are gong on. Full details on the Event Page.

Lakeside II Now Two Days of Racing With Distance Changes

We have also responded to requests for more races in Lakeside. Lakeside II will now have two days of racing including a Kids of Steel/Triathlon Kids event. Full details on the Event Page.

Training Resources Section

If you are new to the sport or know someone who is thinking about participating please check out our Training Resources Section on the website.

MultiSport Canada Running Series - Three Women's Races and a Half Marathon For Everyone

MultiSport Canada presents Ontario's newest running series and is pleased to announce three events that women can call their own. The August 15th Toronto Island Women's 10k is a great tune up to the Toronto Island Women's Half Marathon on September 19th. The Wasaga Beach Women's 5K on September 13th now accompanies the successful Wasaga Beach Half Marathon in this quaint sand and surf town. These events will embrace the women of running where their personal accomplishment will be celebrated without having to share the stage with their male counterparts. These races are a celebration of fitness and camaraderie for the experienced, recreational and novice runner. Join us for a unique experience in the running community.

Race Directors Tara Pavelic and Brad Melville have over 12 years experience in creating, organizing and managing sporting events. Past Race Directors of the Mississauga Marathon and Mississauga Kids Triathlon, they have also held key positions with Canada Running Series. Tara and Brad are the Founders and Series Directors of the new Tri Kids Triathlon Series which creates and organizes events for kids ages 3-15 in several communities around the GTA. They are thrilled to be involved in MultiSport's new Running Series, particularly as the excitement is building about the women's only races in the series. As passionate athletes in running and triathlon their goal is to create and strengthen that feeling of personal satisfaction that comes with completing an event.

The Wasaga Beach Half Marathon is still a mixed event. All details can be found at the MultiSport Canada Running Site.

 

If you would like to submit something to a future edition please email us.

John Salt - Series Director

The Faces of the HSBC Triathlon Series

By Roger Hospedales

This month Roger has provided us with an article on what he feels are the Top 10 Stories of 2008. He will be bringing back the Faces of the HSBC Triathlon Series in the next issue.

HSBC Triathlon Series - Top 10 Stories of 2008 By Roger Hospedales

After sitting out this past year due to injury, I’ve had a lot of time to spectate, volunteer, and reflect on the 2008 season. Despite not getting to participate, this season seemed to zoom by and before you know it we will all be toeing the line at Lakeside. Here is a list of my top ten stories from the HSBC Triathlon Series from 2008.

10. The addition of a second race at Lakeside.

We might have said goodbye to the Borden Duathlon, but due to its popularity and to high demand, a second race at Lakeside was added in September to take its place. With it being another sell-out, look for it to be a staple on the race calendar. Consider signing up early for either Lakeside I or II, chances are they will be sold out again and you do not want to be disappointed.

9. The return of the half-iron distance race to the HSBC Series.

The last time a half-iron distance race was part of the HSBC Triathlon Series was in July of 2006 in Parry Sound. The August 10th race in Bracebridge marked a much welcome return of the distance to the series. Aside from some current at certain areas of the swim course (to be avoided this year) the all the athletes seemed to love their experience. The 2009 version of the race now includes two days of racing. With a sprint triathlon and duathlon on Saturday August 8, and the Half Iron Distance Triathlon and Duathlon and GIT on Sunday August 9.

8. Bracebridge race performances.

In my mind, this was a highlight of the year because it was a first time race at this location, it was the return of the half-iron distance, and competitors not only had to face the challenge of the course but also every weather condition possible except for snow. I volunteered at the race, caught all of the action first hand and it was a great day of racing. Orangeville’s Richard Pady used his swim and bike legs to cruise to a 5 minute victory (4:23 – 32:40 swim, 2:21 bike, 1:27 run), while Jenn Winters came from behind and ran her way to a 2 minute win (5:06 – 50:43 swim, 2:39 bike, 1:33 run). In the Iron Du, Ottawa’s Peter Konecny took control of the race during the 90 km bike and won by 10 minutes (4:29), Bolton’s Rachel Skinner was the first woman across the line (6:04), close to 40 minutes ahead of the next female competitor.

7. Age group standouts.

There were a ton of great age group performances this year but some I will highlight the names of those who showed up most weekends to consistently dominate their age category. Suzie Brown (W20-24), Brooke Johnson (W25-29), Rachel Skinner (W25-29), Tracey Kuzniak (W40-44), Lia Kutzscher (W45-49), Kimberley Arsenault (W50-54), Karen Gamble (W50-54), Christine McLean (W55-59), Janice Milliken (W55-59), Clare Atkinson (Athena over 40), Carlos Batista (M45-49), Ken Staples (M35-39), Sid Bakker (M50-54), Jim Cooke (M60-64), Scott Waites (Clydesdale over 40), and Mathew Rynard (Clydesdale over 40).

6. Youth movement.

As a coach and educator who promotes physical activity among children, it was great to see the increased amount of kids participating in triathlon and duathlon. This past season saw the emergence of a few standout athletes that started racing in the HSBC series from day one and grew up before our eyes. St. George’s Derek Quick (16), who started racing in the series in 2002 (Orangeville), finished first overall at the sprint triathlon in Cobourg and Wasaga. While, Ancaster’s John Erik Rasmussen (17), first raced in the series in 2002 (Mississauga), finished second overall at the sprint triathlon in Lakeside. Some future Simon Whitfield’s in the making? These are only a few of these up and comers and you can race with them or watch them race right here at the HSBC series.

5. Sold out races.

The series continues to grow and evidence of this are the increased number of races that are being sold out. The series caps its races to ensure safety so if you are eyeing races such as Lakeside, Gravenhurst, or Bala, sign up early to ensure to have your spot. With the increased growth, don’t be surprised to see other races filled to capacity as well. I’ve already set my schedule and plan to be at all of them (except Bala – a small scheduling problem called Ironman Lake Placid). Sign up or miss out! Don’t say I didn’t warn you.

4. Zoot race shirts.

Before the season started, I was looking forward to getting these in my race kit. I loved the shirts the year before, but now it stepped up a few notches with Zoot as the supplier. Since I didn’t get to race in 2008, I am extremely jealous of everyone who did race in the series and pick up these sweet tech race shirts in their kits. Aren’t they the best race shirts around? Pretty cool designs too!

3. Sponsors & volunteers.

Let’s face it, without these volunteers and sponsors, you would not have a race series. Make it a regular practice of yours to thank every volunteer that hands you a cup of water or tells you which direction to run. They do not have to be out there in the heat, cold or rain and are out there to help you. Don’t forget that a simple “thank you” goes a long way. Also, support the many sponsors of the series whenever you can. When we support them, they will keep supporting us. All those draw prizes that you stick around for and try to win at the end of the race are thanks to them, and things like the very cool Racer of the Day would not exist without them.

2. End of Year Awards.

Held this year at the Goodlife Fitness Club at Union Station in Toronto, the top three athletes in the series were acknowledged and received special awards like a personalized Award Picture with a picture of their choice. The day was highlighted by the first time viewing of Mike Cheliak’s 2008 Season Slideshow (can be seen at http://ca.youtube.com/HSBCTriathlon), and the Season Long Draw that gave away more than $12 000 in prizes. Congratulations to all award winners, especially those that walked away with those wicked prizes from the draw.

1. Multisport Canada Race Crew.

I am immensely thankful to John Salt, Jason Vurma and the rest of the crew because if it were not for this race series, I don’t know what I would be doing with most of my spring, summer and fall weekends. This is probably the same for many of you regulars out there too. I think that they put on the best triathlon/duathlon race series in Ontario and that is why I am a repeat customer and dedicated supporter of the series. You will not find another series with such a friendly atmosphere, that values customer service, listens to the suggestions of its participants to constantly improve its races, and provides the best value for your entry fee. After every season I send John my annual “report/thank you” for the season, and I suppose this serves as this year’s version. Feel free to send John any suggestions you might have, I can’t guarantee it will be implemented but you will be listened to. Enjoy your winter training and hope to see you all at Lakeside in June.

The Faces of the HSBC Triathlon Series is a section we have developed for our website that will introduce you to some of the athletes who race with us on a regular basis. We will feature one or two athletes in our newsletters. We have collaborated on this section with Roger Hospedales, who will be writing these articles. Roger Hospedales is a frequent competitor and familiar face at all of our races. He is also a contributing writer for Triathlon Magazine Canada. If you receive an email from Roger there is a good chance he wants to know a little about you. Pictures courtesy of Mike Cheliak Photography. Please visit Faces of The HSBC Triathlon Series

Tips and Articles From Coaches and Medical Partners

Every month our panel of coaches and medical professionals give you training tip and injury prevention and rehabilitation advice. If you would like to take a look at their past submission please visit our Training Resources Section - Training Articles. Whether it be mental preparation or nutrition there is something for everyone.

Championship Triathlon Training

Dedication, passion, obsession—for serious endurance athletes, coaches, duathletes, and triathletes, the quest for improvement never ends. Knowing they can shave time from the previous performance, they seek out the latest in research and training techniques.

In Championship Triathlon Training, renowned experts George Dallam and Steven Jonas provide you with the same advanced conditioning concepts and programming used by today’s elite triathletes.

By understanding the science behind the principles, you will incorporate physiology, biomechanics, nutrition, and injury prevention into your regimen to address your specific needs and the demands of competition. Specifically, you’ll learn these techniques:

• Use weight training, plyometrics, and core development to accelerate skill development in all phases of swimming, running, and cycling.
• Apply metabolic training to improve endurance and race speed.
• Combine sport-specific skills, such as mounting and dismounting, with metabolic training to improve transition times between phases.
• Develop more efficient movement patterns for increased performance potential and reduced injury.
• Assess health and physical status to avoid overtraining.

Complete with sample programs for each triathlon distance, technique analysis, training- and race-specific fueling strategies, and tips for motivation, focus, and goal setting, Championship Triathlon Training will optimize your training and maximize your results.

Regular Price: $21.95 (Canadian dollars) To order visit www.humankinetics.com

CompuTrainer Testimonials From The Best

Just click on the image to read the article.

Hi CompuTrainer – just a quick update from Ontario, Canada. The CompuTrainer is not too good for my tan – I hardly ride outside anymore!! No seriously – I love the fact that I can objectively measure how I am doing. I used it to prepare for Florida 70.3 and for Worlds Triathlon Champs last week in Vancouver. I did both in almost exactly the same times as I did during my training sessions on the Computrainer. In fact I found the CompuTrainer harder than the actual courses in both cases. I ended up winning the masters category at Worlds – so there you go – another satisfied CompuTrainer guy that is a world champ. I am really anxious to try out the dvd courses that you guys are putting together. Thanks a ton Chuck and thanks for your contribution to the sport!! I wish I had taken the plunge and got CompuTrainer years ago – damn damn.

 Cross- Training in the Off-Season - by Deborah Moore

At this time of year, so many triathletes fall into the “same old-same old” trap: the one that has them riding the trainer indoors, swimming the same workouts, and running the same routes. Most of this is due to a fear that if they don’t swim, bike and run to their usual routines, they’ll lose a whole load of fitness. ;

The problem with this approach is that, in 2-3 months’ time, these athletes often find themselves either bored or, worse, burnt out mentally and physically from doing the same old thing in their off-season as during the race season.

Now, I’m not suggesting that you neglect physical activity and recline on the couch with some bon bons, but after a few weeks of unstructured active recovery, when you feel ready to get back into some training again, you should consider something different.

Trail Running

The easiest thing to make a temporary switch to is trail running. You may want to invest in a pair of sturdier trail shoes if you plan to run some particularly challenging off-road sections, or some water-resistant models if you plan to run through deeper snow, but otherwise, you can just haul out your regular running shoes and get going.

Southern Ontario parks often have some lovely wood-chipped or single/double track dirt trails to run on so check out your local park. Revel in the freedom of picking your way through the trees as the trail narrows, or jumping over a fallen log, or scrambling up a steep dirt bank – it’s your very own obstacle course or fartlek workout.

If you find that you love the trail experience, you can always sign yourself up for some trail run races – there’s something liberating about doing “just” a running race (not having to lug your wetsuit and bike along too), and one that is totally different to the asphalt pounding we normally do.

Cyclocross

I have to admit to having a personal bias in including this subject as I recently discovered this fast-growing sport.

Basically, the athlete rides what looks very much like a road bike with fatter tires and mountain bike-style brakes around multiple laps of a course which is often in a local park. The course will entail navigation of natural barriers such as trees, sand, tight turns, steep grassy hills, and man-made barriers which the athlete has to dismount in front of, and carry his/her bike over before executing a flying mount. There are some paved sections as well, but these are usually short.

The style of riding is totally different to triathlon racing and particularly endurance triathlon, as races are usually between 50 and 60 minutes long. Short you say? I can guarantee you that after 40 minutes at your “red line” you are ready to be done! It’s a huge amount of fun and the benefits of training and racing for this fast, intense style of riding will perk up any jaded long-distance triathlete. Oh, and it does wonders for your bike handling skills! Check out this video of a race in the US, and don’t let the title (“An Hour in Hell”) scare you!

http://www.youtube.com/watch?v=VRZOa_E9Qs8&feature=related

Happy Off-Season Training!

Deborah Moore is an Associate Coach with NRG Performance Training, based in Toronto. You can reach her at Deborah@nrgpt.com or visit www.nrgpt.com

Congratulations...what now? - by Scott Simpson

Congratulations you did it, you crossed the finish line, accomplished your goal! The feelings of jubilation and pride will continue but will soon be coupled with the feelings of stiffness, pain, weakness and possibly nausea as the hours tick by. The question is posed, how can I quickly relieve the pain and stiffness and return to my pre race level of activity?

Most runners know the dos and don’ts of pre-race preparation, but the post race routine is often neglected.

The body is an amazing piece of engineering, with proper preparation can complete many incredible feats with minimal complaints. Once the body comes to rest its primary goal is to quickly replenish. Yet the body needs help, we must listen to its requests in order to ensure this happens quickly and properly. Sadly few athletes acknowledge the signals that their body is sending. A perfect example of the body’s desire to return to stasis is in regards to carbohydrate storage. The body quickly adapts and attempts to restore the body’s glycogen supply quickly after the exercise is complete. Glycogen, the main food source of the body’s muscular system is found in many food sources including pastas and breads. It is common knowledge that carbohydrate loading prior to an event provides the body with the fuel it requires to complete the physical task, however timely post event restoration is sadly lacking for the majority of athletes.  During the first 30 minutes post exercise your body will absorb glycogen at an enhanced rate, heeding this request for carbohydrates will allow the body to quickly and efficiently rebuild the glycogen stockpile necessary for daily activity.(1)

 While one must consume carbohydrates we must also acknowledge the significance of proteins in our diet. Proteins accelerate muscle growth and speed recovery by aiding in rebuilding the muscle fibres damaged during exercise. Research has shown that athletes who eat the proper amounts of protein are at a lower risk of injury. Proteins are also an essential part of the immune system; a high protein diet will ensure the immune system continues to be strong. After a period of intense exercise the immune system will be compromised for four to five hours. Proteins stimulate the production of white blood cells, hence providing protection from upper-respiratory infections. (2) Studies performed in the United States compared Marines eating what would be considered an average diet versus marines eating a high protein diet. The higher protein diet reported fewer medical visits in comparison to the control group.(3) For the average person the RDA for protein is 0.8 grams per kilogram of body weight. However the International Society of Sports Nutrition (ISSN) recommends that endurance athletes consume 1.0 – 1.6 grams of protein per kilogram per day. There is speculation that a high-protein diet may be linked to kidney issues and calcium loss the ISSN concluded that a high protein diet is not a concern for healthy athletes. Lean meats and animal products like eggs and milk (whey) are excellent protein sources; vegetable products like soy, lentils, nuts and seeds though not as rich in proteins are still good sources. Athletes who avoid animal products need to ensure they receive all of the essential amino acids. Key amino acids are lacking in some vegetable sources but are found in specific protein rich vegetables and grains such as soybeans, oats and quinoa. In the initial recovery period of post exercise, the general rule of thumb is to consume one gram of protein for every three grams of carbohydrates, this will not only help in all that we have discussed but the combination of the two ingested together will enhance the absorption of the carbohydrates.(4)

The stress that running puts on the body can be tremendous, in fact the impact of a stride can be between two to seven times ones body weight. With every heel strike, red blood cells are damaged. These damaged cells are removed from the body and need to be replaced. Anemia may arise when there is a prolonged period of exercise induced stress. While runners may suffer with anemia, post partum women, women who have heavy menstrual flows, and strict vegetarians may all suffer from anemia. Anemic symptoms range from lack of energy, shortness of breath, headaches, irritability, dizziness and weight loss. The best sources of iron include lean red meat, poultry (dark meat), salmon, dried beans and fruits, and whole grains. It is recommended to avoid commercial black or pekoe teas as they contain substances which will bind to iron thus reducing the absorption of the iron from the diet.

During endurance events, oxygen consumption by the muscles involved may increase 100-200 times. Oxidative damage occurs in the body at these increased levels. Vitamins E and C respond to decrease the damage this increase cellular activity causes. During bouts of strenuous activity, levels of these vitamins diminish rapidly. It is hypothesized that there will be a decrease in inflammation of soft tissue, muscle damage, and lipid peroxidation if there is a quick replenishment of Vitamins E and C.(5) Caution must be demonstrated as ingesting high levels of Vitamin C during the event can led to gastric bloating, diarrhea and abdominal pain.

 Like clockwork, a competitor will stumble upon water and bananas at the finish line or food tent. The majority of athletes are mindful of hydration concerns however bananas need to be a priority also.  Potassium found in bananas works in conjunction with calcium to maintain electrolyte levels on the cellular level. Imbalances between potassium on the inside versus the outside of a cell can lead to symptoms of muscle fatigue and cramping. Eating a banana at the finish of an event will aid in reestablishing the critical balance and aid the athlete in recovery.

No matter if you are an experienced marathoner, triathlete, running your first community race or simply enjoying a lengthy workout listen to your body, have a post workout recovery drink, eat a bagel with peanut butter, or enjoy an energy bar and following these simple guidelines to ensure you enjoy  your level of activity for many years to come!

Dr. Simpson is a graduate of the University of Guelph and received his Doctor of Chiropractic from the Canadian Memorial Chiropractic College. His passion for triathlons and running coupled with his desire to aid the junior athlete have empowered Dr Simpson to devote part of his time as team Chiropractor for a gymnastics team and two triathlon teams. Dr Simpson has maintained a family based multidisciplinary Wellness Centre located in West Mississauga over the past 16 years.

1. Burke, L. M. and Ivy, J. Carbohydrate and fat for training and recovery. Journal of Sports Science, 2004. 22, 15-30.

2. Kreider, R. Effects of Protein and amino acid supplementation on Athletic Performance. Sports Science, 1999.

3. Flakoll, P, T. et al. Post exercise protein supplementation improves health and muscle soreness during basic military training in Marine recruits. J. Appl. Physiol, 2004; 96(3): 951-956.

4. Ivy, J. Early post exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J. Appl. Physiol. 93:1337-1344, 2002.

5. Traber, M.G. Relationship of vitamin E metabolism and oxidation in exercising human subjects. Br. J. Nutr. 2006, Aug; 96 Suppl 1:S34-7.

With the new year upon us it is time to figure out which races we’ll commit to this year and how we can best go about getting ready for these competitions.Obviously your coach will help to develop your training strategy and periodize your program. That being universally we want to minimize the guess work in a training program and eliminate any time wasting. In order to ensure that we are training properly Jeff Ransome BSc.Kin ACSM(ES) ACE(PT) from the Sports Performance Centres Mississauga location describes proper training zones, and the utility of lactate testing.

What are you training for this year? Are You In The Proper Training Zone? from SPC

For years, athletes and fitness enthusiasts have been relying on a commonly used mathematical formula (HR = (Max HR-Resting HR)* %X/100) + RHR (where %X =%MAX, e.g. 60) to determine their training intensities for high performance conditioning or weight control. Although almost all name brand industrial cardio fitness equipment displays training zones based on this mathematical formula, the latest research show that this is flawed. So how do you optimize and take the guess work out of training? Training intensities too light or minimal stimuli have negligible results. Training levels too high can result in a premature depletion of glycogen (approximately 2000 kcal of carbohydrates). Consequently, the body will hit its proverbial wall once glycogen is depleted.

Blood Lactate measurement is used by sport scientists, coaches and athletes to accurately determine heart rate training zones, recovery and much more.Lactate is a metabolic product that can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level.The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity.Since the measurement is completely individual it gives a precise method for testing and monitoring training intensity and recovery. Lactate is mainly produced at muscle cells, erythrocytes and brain cells, and metabolized by the liver. Lactate is an end product of anaerobic glucose metabolism and plays an important role in the acid-base balance in the body. As lactate concentration increases in the blood during exercises due to lack of oxygen of the muscle, lactate can be measured to evaluate physical performance or to establish proper exercise intensity for athletes. Blood Lactate testing is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones.Heart rate is an individual response; therefore heart rate training zones need to be determined by measurement of physiological variables, not set by mathematical formulas.Furthermore, the relationship between exercise intensity and heart rate is different for various exercises. For example, heart rate for running will not be the same as a heart rate for cycling at any given intensity.Training programs should not be based on general heart rate guidelines, rather they should be based on individual responses.

Take the guess work out of training. Know when you should be sub-lactate for endurance or supra-lactate during periodization and at which point the body develops high levels of acidosis. Whether training for your first 5k or full IronMan, maximize your time and efforts with the proper tools and knowledge to obtain your goals.

For more information on Lactate Balance Point testing contact one of the strength and conditioning kinesiologists at Sports Performance Centres. www.sportsperformancecentres.com

 

The specialists from Sports Performance Centres will be onsite at many of our races this coming summer.

If you would like to send us an article for a future issue please email us.

Winter Running and Some of the Do’s and Don’ts, and the Why’s by Rick Hellard

We published this article in our last issue but given the winter we have been having we thought a repeat would be a good idea.

There are a lot of options out there nowadays for athletic clothing and shoes, as well as training toys.Some are good, some are not so good. As far as running clothing is concerned, if you remember that cotton is not your friend, you will be fine.High tech fibers or Merino wool should be your first choice.The reason for this is that when cotton gets wet, it stays wet and gets cold. If it is next to your skin, you will also get cold.High tech fabrics, on the other hand, are designed to transport the moisture away from the skin, keeping the layer next to you dry, and therefore warmer and more comfortable.

In the winter, this is particularly important because of the risk of hypothermia or chills.

High tech fibers include: WRKS Thermo, Endura HP, WRKS Nano - All from Zoot Sport, Breath-Thermo, Coolmax™, Cooltex, polypropylene™, Dri-Fit, Drylete all have one characteristic in common: they transport moisture away from the skin.Some are for warm weather, others for colder weather.Many companies have their own proprietary fabric, and they all work fairly well.The feel of the fabric is often the selling feature – soft and fluffy polar fleece or cottony smooth Breath-Themo.It depends on your preference.

Layering your clothing is the best way to achieve a comfortable running temperature – a light, moisture transporting layer should be next to the skin, then, if necessary, an insulating layer and/or element (wind or rain) blocking layer.Learning your layering for various weather conditions takes a few tries, but simply paying attention to what worked and when ought to point you towards the right section in your closet.

Proper dressing should leave you a little cool (if not cold) at the beginning of a workout so that as you move, you warm-up.Your body will be at just the right temperature that you can work out and not sweat.

Other ways to achieve running temperature nirvana are:

• Control your effort – if you are sweating buckets, go easier.If you are cold, go a bit harder (not always an option I, know, but when it is, it works well).
• Wear a vest instead of a jacket, or vice versa.Having the arms covered or not makes a significant difference.Many vests have mesh backs, adding to the breathability of the garment.
• Use the zippers – if you are cold, zip up and keep the warm air in.If you are warm, unzip a bit and let some of the warm air out. 

 

Below, I’ve listed some of the Do’s and Don’ts of the winter running world that my clients and I have compiled.

Do (some of them may be a very optimistic interpretation of reality)

• Be safe when you run, but don’t be afraid to run outside in questionable weather.
• Wear reflective clothing, or clothing with reflective piping, when running in the early morning or at night.
• Run towards traffic if there are no sidewalks.That said, run where there are sidewalks if you can.
• Run outside – it’s usually not as bad as you think.
• Run when it is cold – remember, the colder the snow, the better crispier it is, so the better the footing.
• Expect to run more slowly when it is cold – heavy clothing restricts ease of movement.
• Wear a hat and protect your ears.
• Wear sunglasses on most days to avoid snow blindness.Much like the UV index in the summer, even on cloudy days, UV rays can be a risk as they bounce off the snow and can harm your eyes.
• Consider wearing a vest instead of a jacket if you sweat a lot.Likewise, wear a jacket if you tend to get cold.
• Take smaller and relaxed steps in icy conditions.
• Layer your clothing (light moisture transport layer close to skin, optional extra insulation layer, wind breaking layer).
• Wear windbriefs (underwear with a windproof panel strategically placed on the front)
• Shop at a reputable store with staff that run as much as you do (unless your last name is Zahab and 80k is just a warm-up run for the big day).
• Mix and match cross country ski clothing with running clothing for great results.
• Wear mitts if your hands get cold, and gloves if your hands get hot.

Don’t

• Change your running shoes in an effort to get more traction and give up the stability factors that are working for you.Good traction is not very useful if you wind up injured from wearing inappropriate shoes for your biomechanics.
• Be afraid of the cold – it is rarely as bad as you think it will be.
• Dress too warmly – you should be chilled when you start.If you over-dress, you will sweat too much and that sweat/moisture will get cold and then you will too.A tell-tale sign is getting cold near the end of a run.
• Forget to drink – you may not need to drink as much, but you do need to drink.
• Forget to use non-water based creams on your skin to protect it against frostbite.
• Start your run with a tail wind and finish with a head wind.It is much safer to go the other way.
• Forget to layer your clothing (deserves a second mention).
• Forget to wear your windbriefs (deserves a second and even third mention).
• Put your high tech fibers in the clothes dryer.They can shrink from a medium to children’s 2X.
• Use fabric softeners on your high tech clothing.The fibers are hollow, which is how they transport the moisture, and can get clogged up with the softener, reducing its effectiveness.

 

All in all, winter running can be tremendously entertaining as well as worthwhile.Running on uncertain terrain can work and strengthen all the little muscles and ligaments in the lower leg that are essential for stability and injury free status.Obviously, that same footing can do damage, so always be careful but not afraid.

Hope this helps add some comfort to your winter sessions.

Rick Hellard - Zone3 Sports

Nutrition for Injury Prevention & Recovery - by Tara Postnikoff

The reality of athletic training is that at some point you will likely suffer from an injury or illness.Unfortunately, it’s not until an injury hits us that we move beyond the mindset that “it won’t happen to me”.Injury prevention is as important as treatment of injury and can be approached from many angles, proper training, proper equipment, regular body work and even nutrition.When it comes to nutrition most athletes think of the pre-race pasta dinner.Many athletes do not understand the importance of proper daily nutrition and its role both your injury prevention and recovery.

If you support the body daily with proper nutrition, that is the right number of calories, the right quantities of carbohydrates, proteins, fats, the right amount of water and the right combination of vitamins and minerals for your body you will be less likely to get injured and you will recover faster if you do get injured. Athletic injuries are frequently a sign of a nutritional imbalance.Here are some nutrients to consider for supporting the athletic body.

Water:Adequate water consumption is critical to optimal health, performance and injury prevention.A dehydrated joint or tissue is more susceptible to tears and injury and puts additional stress on the body.Aim for 2-3 litres of pure water daily and avoid or limit the consumption of sugary beverages, coffee and alcohol.

Omega 3:Omega 3, an essential fatty acid, is one of our defenses against inflammation which is a culprit in injury and a hindrance in recovery.Omega-3 also helps to ensure well lubricated joints and tissues and a healthy immune system.Most people are deficient in omega-3 and consume far too much Omega-6 leading to an imbalance in the system.Cold water fish, flaxseed and raw walnuts contain good levels of Omega-3.Daily supplementation with a high-quality fish oil is recommended for most athletes.

Vitamin C:Vitamin C is important for tissue formation, especially collagen. Collagen provides the strength and flexibility for ligaments, tendons and is necessary to hold bone together.Vitamin C can be obtained from foods such as citrus fruits, dark green leafy vegetables, broccoli, cabbage, and strawberries.

Calcium, Magnesium & Vitamin D:Calcium is required for strong bones and thus for the prevention of stress fractures.Calcium is a mineral that is not well absorbed by the body and requires magnesium for proper utilization.Vitamin D is also required for proper calcium absorption. Eating a diet rich in whole grains, green leafy vegetables (i.e. swiss chard, kale, spinach), raw nuts and seeds (sesame seeds), cold water fish (salmon, mackerel, cod) can help you meet your calcium, magnesium and vitamin D needs.

Zinc:Zinc is a mineral with great importance to our immune system and for the healing of tissues and wounds if we do get injured. Dietary sources of zinc include turkey, red meat, lentils, legumes and brown rice.

Staying nutritionally balanced is one way to ensure that you stay healthy, injury free and on track with your athletic goals. Fill your body with an abundance of high quality nutrients from a variety of fresh fruits and vegetables, whole grains, raw nuts and seeds, organic meats and pure clean water. Eating a balanced and whole-foods diet is the best way to keep your energy levels up and your body functioning smoothly, without injury.

Tara Postnikoff practices Sports Nutrition at Absolute Endurance Training and Therapy. She is available by appointment to discuss individual dietary needs on any level.Call her at 416 483 2388 or email her at tarapostnikoff@absluteendurance.com

The specialists from Absolute Endurance will be onsite at many of our races this coming summer.

Common Myths of Cross Country Skiing in Southwestern Ontario

Because triathlon is the ultimate cross training sport, cross country skiing is an ideal way for everyone to stay fit in the winter and enjoy the outdoors.

But many triathletes are reluctant to try cross country skiing because of some of the misconceptions about the sport and conditions in Southwestern Ontario.

The first myth is that if there is no snow where you live that there is no skiing anywhere. Areas like Hardwood Ski and Bike are situated in the lee of either Lake Huron or Georgian Bay and receive generous amounts of snow all winter due to what is called “lake effect”. When the wind blows across the lakes from the west or northwest, which is the normal direction, it picks up moisture off of the open water. When this moisture in the air reaches land and colder air it freezes and becomes snow. We receive over 350 cm of snow every year, most of it due to lake effect. The bottom line is that we are skiing from the end of November to the first week of April every year, regardless of whether it snow in the GTA or not.

The second myth is that you have to have matching outfits and be a good skier to go out and enjoy cross country skiing. This couldn’t be further from the truth. There is an old adage that says “if you can walk you can ski”. If you have ever skated you can ski, too, with the newer skating style. A lesson will help you to get the basics.

One final myth, that shouldn’t really apply to triathletes is that cross country skiing is hard to do. Yes, you need to have more aerobic fitness to cross country ski than to do alpine skiing, but that should not be a problem for a triathlete. In fact, that should be a great reason for you to do it.

So, come on out and ski – there is snow and you will have a ball, learn a new aerobic activity and get fitter.

Jack Sasseville

President and G.M. Hardwood Ski and Bike

Lactate or Anaerobic Threshold. In search of improved performance by Zach Weston

As multisport athletes we may often feel like superman, spending time disguised as accountants, teachers, nurses, physicians, business leaders or reporters! While in these other roles we plan for our next training session when we will reveal our true identity as we prepare for our next race. Always looking for the latest gear or gizmo to shave time and weight, we get excited about reading up on these in the latest triathlon magazines or HSBC newsletters.

When it comes to human performance many are familiar with the term lactic acid and may have even had a lactic acid test. The belief is that lactic acid causes muscle fatigue and is therefore a bad thing, however this is not true and I cannot emphasize enough that lactic acid does NOT cause muscle fatigue. It is a useful marker in determining training intensities however there is another marker which we can also identify known as the anaerobic or ventilatory threshold representing the point at which the volume of carbon dioxide exhaled increases disproportionately to the total volume of air breathed (Excess CO2 is generated when lactate is increased during exercise because its [H+] is buffered primarily by HCO-3) (Whipp and Wassermann).

Both blood lactate testing and anaerobic threshold testing can be done running or cycling however there is a debate as to which provides the best value for the triathlete.

Determination of the aerobic and/or anaerobic threshold has been a point of contention for quite some time. The exercise and

sport science community is currently unable to agree on or subscribe to a common nomenclature associated with blood or muscle lactate concentration measured at various intensities, different protocols, durations of increments, or steady-state performance. (Duvillard, 2001).

Recent research revealed that the best predictor of 40k time trial results was the ventilatory or anaerobic threshold which the authors then defined as the performance threshold. (Amman) These authors demonstrated significantly better correlation of performance with the ventilatory threshold than the lactate threshold. Further the authors commented upon the difficulty with the lactate threshold since there are 6 different definitions of how the lactate threshold is actually determined. Other research shows the greatest correlation between the ventilatory anaerobic threshold and racing performance in ironman distance races. (Laursen).
Research also shows that performing the cycle phase below the anaerobic or performance threshold results in significantly faster marathon times and faster overall ironman times. Exercise intensities below the anaerobic threshold may spare stored carbohydrate and reduce disruption of intramuscular ion gradiaents, enabling maintenance of exercise intensity during the latter stages of prolonged endurance racing. (Bentley)

The additional benefit of anaerobic threshold testing is the ability to also measure VO2max. Oxygen consumption (VO2), maximal oxygen consumption and changes in per cent relative and absolute VO2, and the percentage of heart rate (HR) or heart rate reserve (HRR) have often been considered the main determinants of success in sports performance. (Duvillard, 2001). Substrate utilization can also be measured to determine how many calories you need of carbohydrate and fat during exercise so you can plan optimally to avoid bonking.

At the end of the day, either a lactate test or anaerobic threshold and VO2max test can be used to determine your ideal training and racing heart rates. However, the evidence shows significantly better correlation between anaerobic threshold testing and performance than with lactate testing. The results of these tests can be used to create an optimally structured training program so you know what heart rate to train for your tempo work, endurance, recovery and of course RACING! I generally suggest both a running test on the treadmill and a cycle test using the computrainer as the heart rate zones are not the same for both disciplines. We have the science to improve performance, training by how you feel can only take you so far!

Eliminate the guess work, unless you’ve had your VO2max anaerobic threshold test, all that your heart rate monitor shows are numbers. Make those numbers count and assess your exercise metabolism VO2 and anaerobic threshold now! Train smarter, race faster and recover better!

Zach Weston is a Certified Kinesiologist and Exercise Physiologist performing VO2max anaerobic threshold testing, metabolism training and endurance coaching in Waterloo for Iron Heart Fitness and at the University of Guelph Health & Performance Centre. He is also a Professor of Kinesiology at Wilfrid Laurier University and races for Team Polar Canada. For more information contact Zach at zweston@IronHeartFitness.ca or visit www.IronHeartFitness.ca

References.

Amman et al (2006) Scaninavian Journal of Medicine and Science in Sports. Predictive validity of ventilatory and lactate thresholds for cycling.

Bentley et al (2008) Journal of Science and Medicine in Sport. Maximising performance in triathlon: Applied physiological and nutritional aspects of elite and non-elite competitions.

Duvillard European Journal of Applied Physiology (2001) 86: 3-5
Laursen et al (2005) Journal of sport sciences. Relationship between laboratory measured variables and heart rate during an ultra-endurance triathlon.
Whipp and Wasserman. Journal of Applied Physiology, Vol 60, Issue 6 2020-
2027,

Chain Cleaning and Lubrication

The bearings in wheel hubs, cranks, and head sets are fortunate to have shields to protect the working inner parts from the outside contaminants we experience on a ride. The poor chain is low, close to the road, and is a long loop of bearings that are unshielded, left exposed to water, grit, and grunge. Since the chain is part of our transmission of power, we need to treat it kindly.

The challenge for bike chains is not load or “stretch” forces, but the need to keep the pins and rollers lubed, while trying to keep particulate from entering these internal surfaces. Lubricants frequently seen today are waxes and light oils. The waxes provide a coating for surfaces sliding past each other, and slough away taking with it grit. Light oils fling off of chains with the centrifugal force of the chain’s motion. Again the lubricant flinging away takes contaminants away from the chain. With the flinging we get soil removal, but we need to regularly re-lubricate as the lubricant is expended. Grease or tacky oils are not recommended for bicycle chains as they are designed to hang on through difficult conditions. On a bicycle chain they will indeed hang on, but road grit will also accumulate creating a grinding paste that prematurely wears a chain.

Chains will eventually need a cleaning. This can range from a quick wipe down and re-lube to a full degreasing, drying and re-lube. Chain maintenance seems to be as varied as the bike owners, and so be it! Most chains could do with a thorough cleaning and lubrication at maintenance time as it is inevitable that dirt will get within the moving parts of a chain.

Firstly, an old toothbrush works well to remove chunks, fibers, and build-up on a chain, chain rings, rear cassette, and rear derailleur free wheels before a wash. Use a quality, effective and ecologically safe degreaser such as Green UniKleen to dissolve lubricant residue, reach deep down spots in the rear cassette and float out contaminants in preparation for a thorough lubrication. Chain cleaning devices are readily available and are recommended as they have opposing brushes to scrub as one cranks the chain through the Green UniKleen solution. The one I use was $5.50, purchased at a popular backpacking store. A pre wet, and 2 minute soak leads up to the final cleaning cranks of a chain wash. The cleaner penetrates the rollers, pins and link plates of a chain, floating out minute debris that would otherwise create wear on the chain components. If the chain is particularly dirty a couple of washes may be necessary.  Don’t forget the other parts that will engage the chain such as free wheels, chain rings and the gears of the cassette.

The cassette is a particularly difficult area to clean. The Green UniKleen will do the dissolving for you. You may need to pour water (don’t spray as the pressure may pass bearing shields, getting water into protected bearings) to remove dirt. I’ve used the edge of a thread free cloth to get in between, a special cassette brush or cardboard put in edgewise. Let the cleaner do the bulk of the work for you. A fresh water flush post cleaning helps out.

You will find that your chain will be squeaky clean as the lubricants are now removed. The metal on metal binding that we avoid with lubrication is evident at this point. The chain will now need to dry. Once the chain is dry we can re-lubricate.

When you look closely at your chain you will notice some gap between the rollers and side plates. When you re-lubricate keep this in mind as you should apply your lube on the tops of the side plates of the chain on the far side from you only. This allows the lubricant to go through the gaps on one side and enter the inner spaces on the far side, forcing any air out of the inner spaces. If we lubed both gaps at the same time we “cap” the roller and the air inside becomes a bubble with nowhere to go, preventing the lube from making it to the inside surfaces that need protection. Be aware of the amount of lube that you use, as over-lubrication leads to wasted lube and under-lubrication doesn’t provide enough lube to fling away with dirt.

It’s time for a ride. What do you do with the fling all over the bike frame? The ecologically safe de-greaser Green UniKleen spray will quickly tidy that up too.

LUBRICON INDUSTRIES CANADA LTD.
Phone: 1-800-463-LUBE
Fax: 1-866-722-9117
tyler@lubricon.ca
www.lubricon.ca

Partner Events and Races

We are very happy to help promote and support your event. If you would like to have your event listed on our website please send us an email with an overview, descriptive paragraph for our website and a high resolution graphic.

A New Triathlon Series Just For Kids! 

Tri Kids Triathlon Series, Ontario’s newest series for kids, is excited to announce four races for the 2009 season. Mississauga, Oakville, Bracebridge and Milton are our host communities and each one provides a unique race setting. Tri Kids Triathlons are non-competitive, safe events designed for 3-15 year olds. We celebrate participation and promote fitness by having fun.

Our philosophy is one of complete not compete. Focusing on a positive experience and the extraordinary achievement of each young individual we hope to encourage a healthy lifestyle and inspire self-confidence.  

Participants will complete age-appropriate distances with the swim portion held in an indoor pool and the bike / run on looped, traffic-free courses. All that’s required is a swim suit, a bike in good working order, a helmet, runners and a bunch of enthusiasm. Family and friends won’t want to miss this!

Each participant receives a unique Tri Kids race t-shirt, a swim cap, a goody bag and a finishers medal. Most importantly, each one is awarded a healthy boost of self-esteem and an experience to last a lifetime.

Mark your calendars with these Tri Kids race dates: Mississauga – June 21, Oakville – July 12, Bracebridge – August 8, 2009 and Milton – September 26, 2009.Registrations, through Events Online, will be available by the end of February.

For more information about the series visit www.runwellevents.com or contact by e-mail at racedirectors@runwellevents.com.

Joe's Team Returns

In 2007 we received a call from some of our customers asking if they could use Gravenhurst as a fundraiising event. In 2008 with the help of the Princess Margaret Hospital Foundation and MultiSport Canada the Joe's Team race became a dedicated fundraising event. Over the past two years Joe's Team has raised $1.2million. Please visit their website to learn about the 2009 event.

24-HOUR SPIN IS BACK – BIGGER AND BETTER THAN EVER!

Our friends at Gears have brought back the 24 Hour Spin. Here is what they sent us.

Join us on February 20th – 21st, 2009 at the Hershey Centre in Mississauga and share the fun with family, friends and colleagues in this unforgettable event.

Every dollar raised will be doubled by our Cardiac Champions, like Francine and Bob Barrett, who will match every dollar you raise in helping us make heart disease history!

For more information visit www.24hourspin.com

We thank you for your valuable support. Register today and help yourself and your community to heart health!

Clubs

There is a list of clubs on our Clubs page in the Training Resources Section. We are happy to publish information for any club whether it is an overview of the club on the Clubs Page. If you are a member of a club please take a moments and read about our Club's Reward Program.

Coaches, Camps and Clinics

Look for the 2009 training camps and clinics. We will be updating our Camps and Clinics web page as the coaches send us their schedule. You We are happy to post notices for Camps and Clinics . Please contact John Salt by email

Healthy Results Training

Tucson Winter Defrost Ironman Training Camp - March 28th to April 4th , 2009

Lake Placid Ironman Training Camp Weekend -June 5th to June 7th , 2009

Hockley Valley Training Day - June 27th, 2009

NRGPT Training Camps

NRGPT has finalized the details on their 2009 Training Camps and wanted to pass on the information for anyone who maybe interested:

· Winter Camp: Clermont, Florida – Feb 7-14, Feb 14-21, Feb 28 – Mar 7, get away from the cold for a big week of training in the sun and warmth!
· Spring Climbing Camp: Calella, Spain – April 2-12, we are heading to Spain and just north of Barcelona and just south of Girona (European home to Lance Armstrong) for 9 days of awesome training and a great way to see Europe!
· Ironman focused Training Camp Weekend: Lake Placid – June19-21, this will be our 6th year in Lake Placid and the focus of this camp is Ironman distance training and racing
· 70.3 Focused Training Camp Weekend: Muskoka – Aug 7-9, come and see the Muskoka 70.3 course and learn the best ways to train and race the 70.3 distance!

London To Have Training and Testing Centre

London will soon be the home of a new 4900 square foot training centre and retail store for the multisport enthusiast.Multisport Zone Inc. at 820 Wharncliffe Road South will be one Canada’s first training centres with a state of the art propulsion Endless Pool and CompuTrainer Multi-Rider suite.The facility will offer scheduled group classes and individual coached workouts for swimming, cycling and running.The on site certified coaching staff and certified athletic therapist will meet the needs of experienced or beginner athletes.Multisport Zone is also developing extensive youth programs.

On the retail side Multisport Zone will carry a wide range of swimming, cycling and running products from leading manufacturers such as Zoot, Felt, QR, TYR, Profile Design and others.You will no longer need to travel hours to find the right products and services.

Stay tuned for further updates from the HSBC newsletters, and visit our website for construction progress and official grand opening details.  www.multisport-zone.com

 

Twist Sport Conditioning

We have been asked to let you know about the Twist Sport Conditioning Centres in Burlington and Whitby. They have delevoped a conditioning program for triathletes. Here is an excerpt from their website.

"For all those mountain bikers, cyclists, paddlers, adventure racers, tri-athletes, swimmers and runners looking to improve their sport performance and prevent injury the ESC program is for you. This program will focus on building joint stability and mobility, increase functional strength, develop core power and enhance your anaerobic conditioning system through Twist’s specialized balance, strength and movement training paradigm. Get ready to own the trails, pavement and water this Spring.

Thank You To All Of Our 2008 Sponsors

As you all know there would be no race or series without sponsors. We extend our thanks to each and every sponsor whether it is HSBC Bank Canada or the local bike and running shops in the communities where you race. It is always a fine line as to how much exposure we give our sponsors without causing concerns for some that we are being too commercial. The reality is that without the sponsors there is no race or race series that would survive without their support. The truth is that race entry fees never cover the complete cost of a particular race or series of races.

We hope that you all take a moment to check out our Series Sponsors on the right hand side of this page 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