HSBC Triathlon Series

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February 2009 Newsletter of the HSBC Triathlon Series

Volume 8, Issue 2 - February, 2009

Spring Is Just Around The Corner........We Promise!

We are only a little over 3 months from race season. So far the races that sold out last year are filling up at a quicker pace than in 2008. We strongly suggest you register for Lakeside, Gravenhurst, Bala Falls, Toronto Island and Lakeside II as soon as possible. This year there WILL NOT BE WAITING LISTS for these races. Once they are sold out they will be closed to entry.

This issue of our newsletter has more articles from our coaching panel and health care professionals along with a new Face OF The HSBC Triathlon Series

Our Annual Get To Know You Survey - Your Chance To Win A Zoot Zenith Wetsuit

Since our first year MultiSport Canada has always asked for your feedback the hope that we can use that information to provide you with the best race experience possible. After every race we ask your opinion in our post-race surveys and have used this information to improve our races. We have also developed programs such as the Season Long Draw, where our sponsors provide valuable prizes for the winners. Our sponsors have supported us over the years and we like to think you can help them a little with your feedback.

Please take a few minutes to complete the following survey so that we can tell our sponsors what you think and in return we will enter you name into a draw for these great prizes:

• A Zoot Zenith Wetsuit (value $700)
• A pair of Zoot Ultra TT Shoes (value $180)
• One of three (3) 3 Yakima ForkLift top-of-car bike racks (retail value $205)
• Two (2) 8 x 10 race day photo courtesy of Mike Cheliak
• One performance VO2max and anaerobic threshold test (on either the bike or treadmill) including 1 hour of training/coaching/consultation. Courtesy of Zach Weston and IronHeart Fitness. The total value of this package is $250
• One of four Timex watches (value $60 to $80)
• One (1) of two (2) certificates for a free personal training session or a massage from Sports Performance Centres
• One of five single race entries (up to Sprint distance)

Contest winners will be announced on March 21, 2009.

You have my commitment that this information will only be used to improve the series and no personal identifiable information will be given to anyone else or any of our sponsors.

Answers to sponsor related questions will only be reviewed or given to sponsors as a total of the answer and no one answer or personal identifiable information is given to our sponsors.

Take the survey now

Series News

Training Resources Section

We have moved all of the articles that appeared in last years newsletters to the Training Resources Section of the website. 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.

Wasaga Beach - Without Sand and Win A FREE Race

The results of our survey from last month were pretty clear cut with 65% of respondents indicating they would like to see the race moved to Beach Drive. We have forwarded your comments to the council and are awaiting their response. Either way the survey also told us that you love this race. We will keep the survey open for a few more days in case someone wants to add some new comments. As soon as we hear from the Town Of Wasaga Beach we will post their answer the website. If you were unaware of the survey we sent out about possible changes to the Wasaga Beach race please visit the Wasaga Beach Proposed Changes page and let us know what you think.

Mike Cheliak Photography - New Website

Hi everyone...well it's another year of great racing just around the corner and I think we are all looking forward to nice weather, fast times and of course awesome photos!  Once again, I am very happy to remain part of the HSBC Triathlon series and Multisport Family.  I have been providing photography for the series since 2003 and now enter my 7th year as the official photographer.

A little bit of interesting news about my business is that I have embarked on another project called Mike's Commando Guide for Digital Photography.  I have launched my site at www.mikescommandoguide.com and will be releasing my first eBook on Cameras and Gear in March 2009.  The guides are user friendly resources and will provide a ton of great information to anyone interested in photography.  The follow up guide will be very exciting and will be all about sports and action shooting and how to get the best results possible.  You can visit the site and sign up for a free and very informative Newsletter!  Due to the marketing requirements of this site and an amazing find, I have also launched a new site for my photography business.  The site is www.mysportsshooter.com.  It is still Mike Cheliak Photography but now it will be much easier to tell people to visit My Sports Shooter Dot Com than having to spell my name all the time.  Everything navigates exactly the same and now I have the ability to keep TONNES more photos online.  That means that the 2008 photos are still available for purchase and will remain online for the foreseeable future.  Another development in my online life is that my old site www.mikecheliak.com has now been turned into my own Blog site with stuff about Health and Fitness, Nutrition and just stuff in general to do with me and my world.

As has been customary every year, each racer placing top three in the official age group for each race is eligible to receive a complimentary photo to commemorate their achievement.  Every year, I try to fine tune both the award design and the method of ordering to make it as simple as possible.  This year, I have listened to a lot of requests regarding the award, its layout and the options that are available to the award winning athletes.  Here is how I have changed things and information on how you will be claiming your awards.

I have changed the design of the award as follows.  There will no longer be any frame around the photo.  The photo itself will now be a full 5x7 and not a smaller image inside the frame.  You will have three options to choose from when you order your award.

• Photo only - no graphics or statistics - I had a lot of requests for this last year
• Photo with race logo only - Again, a lot of athletes wanted this last year
• Photo Award with all the graphics and text

2009 Race Day Awards - Claiming Your Award Picture

In 2009 there are new and much easier ordering instructions and products to choose from.  This will allow you to order your award easily and will eliminate the confusion over stats and details.  You will also have the same options for ordering your award as last year.  You can have the photo printed and brought to an upcoming event, you can pay a $6.00 (plus tax) fee to have the photo mailed to you or you can elect to have the popular full resolution digital file.  With the digital file, you will also receive a release form explaining the acceptable use policy for the photo.  You will be able to print as many copies as you want for personal use and will also be allowed (with some rules) to post the photo online, publish it in electronic or print and use it for promotional purposes (if you are REALLY FAMOUS!).  It is my intention to make this award truly as user friendly as possible while still giving me a system to follow in order to keep up with everyone's orders.  While every system has some growing pains, the end result will be a smooth and efficient system for everyone.

Please note that the HSBC awards are available only to those who placed top three in their age category for the race.  This means that the grouping may be 10 year increments if the race has less than 150 participants prior to race day.  Only athletes who are recognized on race day as an award recipient (on the podium during presentation) are eligible to receive the free award.

ORDERING DETAILS

• Find the photo you would like to order as your award
• Choose from one of the following items in the Prints & Products Section.
  • HSBC AWARD - Plain Digital File
  • HSBC AWARD - Digital File with Logo
  • HSBC AWARD - Digital File with Stats
  • HSBC AWARD - Plain Print for Pick up
  • HSBC AWARD - Print with Logo for Pick up
  • HSBC AWARD - Print with Stats for Pick up
  • HSBC AWARD - Plain Print Mailed
  • HSBC AWARD - Print with Logo Mailed
  • HSBC AWARD - Print with Stats Mailed

Please do not order any of the other products for this.  I have made a complete list of the HSBC AWARD products for you to choose from.  You MUST order these items to collect your awards.  The products are used to track the items for statistical purposes.

• Complete the Checkout process (even if the order is free) and make sure you fill in all appropriate personal information as requested.  If you are ordering any of the awards with Stats, you will need to send an email to info@mikecheliak.com with all the details (race, age, time and placement).  If you do not send the second email with the details, I will complete your award order as a plain print or digital file.

The only change in pricing is that the shipping is now $6.78 which is $6.00 plus tax.  I haven't raised this price for 3 years and due to increases in postage and packaging, this increase is required.  Please note that I still haven't raised the cost of any of the print products I offer.  I will also be offering full sized sports posters this year (16x20 and 24x36).

I look forward to seeing all of my friends from years past and meeting all the newcomers this season.

Yours truly in Health and Wellness,

Mike Cheliak

New Contest Coming From HSBC Bank Canada

Plan Your Route with HSBC - whether around the course or around the world, HSBC can help you plan your life's route

HSBC is proud of our commitment to running events here in Canada and around the world. Events such as the HSBC Triathlon Series, help make communities - and people - stronger.

Any serious undertaking is best approached with a plan. Just as you plan and train to have your best race day performance, HSBC is helping participants like you to plan for their financial futures. By maintaining a strong presence at on race day, HSBC is ensuring that you have all of the tools and information to plan your route.

HSBC has partnered with MultiSport Canada to ensure that our events are professionally run, top quality, and above all, fun.

Plan Your Route with HSBC - whether around the course or around the world, HSBC can help you plan your life's route.

 

This summer the HSBC Team will be at key races where you will get more information on a brand new contest. You might be eligible to win a trip for two to the HSBC Champions Golf Tournament in Sheshan, Shanghai, China. First prize includes two tickets to the HSBC Champions, 5 nights accommodations, round trip airfare and $500 in spending monies. Secondary prize includes one of two GPS Heart Rate monitors. More details will be announced in the coming weeks.

 

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

Hometown: Halifax (resides in Toronto)

Age group: Women 50-54

Years in the sport: 22

Accomplishments: Multiple HSBC Duathlon Series age group winner, and multiple Ironman finisher.

Fave Equipment: Cervelo bike, and Eload.

Fave Races: Lakeside, Gravenhurst, and Wasaga Beach.

Goals for 2009: Pull off top performances in the HSBC Duathlon Series, and at her planned 70.3 races.

Self described quote: “Determined, positive, and supportive.”

Interesting info: Ran cross-country in University, qualified for the Boston marathon, once ran along an airport landing strip, misses the High Park training sessions with Kevin Mackinnon, and is raising funds for “Free the Children.”

 

For all of the full athlete profiles please visit Faces of The HSBC Triathlon Series

 

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.

Athlete and Special Interest Stories

One of our athletes, Joanne Scott, has asked us to post a few links with information about Diabetes and exercise. We hope you will find the information informative and useful:

www.diabetes-exercise.org - website of DESA (Diabetes, Exercise and Sports Association). An organization that supports and encourages exercise among all people with diabetes and those who offer them medical care and advice.
www.triabetes.org - a documentary on the incredible journey of twelve people with diabetes on their quest to conquer Ironman Wisconsin in September 2008. In 2009, they invite anyone with diabetes to "give it a shot" and join the team. All types of diabetes. All triathlon distances. All throughout North America.
www.insulindependence.org - a non-profit organization dedicated to changing the lives of people with diabetes through adventure travel, educational outreach, and web-based community support. Founded by diabetic athletes and adventurers, Insulin dependence promotes the compatibility of diabetes with an active "no limits" lifestyle of recreation and achievement. Past sponsored events include an inaugural expedition to Peru, where they led a team of diabetic teenagers up the Inca Trial to Machu Picchu, and more recently, tracing the route of Lewis and Clark on the upper Missouri River in Montana. New expeditions and events are always in preparation.
www.teamtype1.org - In 2006 and 2007 this cycling squad won the eight-rider team division of the Race Across America (RAAM) and finished runner-up in 2008 while consisting solely of athletes who have type 1 diabetes. In 2009, Team Type 1 is growing to include a triathlon team, a development squad, a women's professional squad and two teams for RAAM: Team Type 1 and Team Type 2.
www.diabetestrainingcamp.com - a unique fitness, exercise and multi-sport training camp geared towards all persons with diabetes, whether you want to learn a fitness program, tweak your exercise regime and diabetes management or take your triathlon and marathon training to a higher level.

Also YouTube then SEARCH 1) Bill Carlson - to get: Bill Carlson, World's First Diabetic Ironman 2) Triabetes Promo 2

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

Financial Training Advice from HSBC Bank Canada

Time for a New Year Financial Health Check

By Mike Miller

The presents are unwrapped, but the credit card bills haven't come in yet; you're wondering what a TFSA is and whether you should contribute to that, to your RSP or RESP, or pay down your mortgage or your credit cards. With the markets as they are and the tax season only a few months away, it's a great time for an annual financial check up. Here are a few things to look at this year:
1. Are you on track to meet your long-term financial goals?

a. With the recent volatility in the markets, now is a good time to see if you need to make adjustments to your investments.
b. There is also the new option of a Tax Free Savings Account (TFSA) to consider. A TFSA accrues interest and investment income tax free. Should you be putting funds into a TFSA, RRSP, or RESP? Depending on your goals and where you are in life, one of these may be the better fit for you.
2. Have you thought about your future financial goals? If you haven't, this is a great time to sit down with a financial advisor and work them out.
a. What do you want to do when you retire?
b. Is your portfolio on track to support the life you want to lead?
c. Are you on track to be able to pay for your childrens' education?
3. What will happen to your family if something happens to you?
Insurance can protect you, your family and your wealth when unforeseen events occur, prevent the erosion of your life savings or fill the gap of your investment portfolio in down markets.
a. Do you have enough insurance?
b. Do you have a will?
Answering these questions with an Investment Advisor and following through on a plan of action will put you well on your way to a healthy financial future.

Mike Miller is a Senior Vice President and Branch Manager at HSBC Securities (Canada) Inc.

This document is not and should not be construed as an offer to sell or the solicitation of an offer to purchase or subscribe for any investment. HSBC Securities (Canada) Inc. has based this document on information obtained from sources it believes to be reliable but which it has not independently verified. HSBC Securities (Canada) Inc. makes no guarantee, representation or warranty and accepts no responsibility or liability as to its accuracy or completeness. Expressions of opinion are those of the Investment Advisor only and are subject to change without notice. HSBC Securities (Canada) Inc. is a wholly owned subsidiary of, but separate entity from, HSBC Bank Canada. Member CIPF.

Motivation - Thoughts and Suggestions

By: Steve Born

As many people know, my chosen sport was ultra marathon cycling. From 1987 until I retired from active competition in late 2002 (after completing history's only Double Furnace Creek 508), I learned an awful lot about supplementation and fueling, which is information I am always eager to share with endurance athletes. The overwhelming majority of what I learned came via “the school of hard knocks,” which is to say that I wasted more than my share of money on supplements and fuels that over-promised and under-delivered, and made more than my share of mistakes regarding fueling and supplementations. Some of those mistakes were really disastrous, with a couple of them nearly costing me my life. That's why I am so passionate about sharing my experiences with other athletes, so that they don't have to go down the exact same road I did and perhaps not spend nearly as much time, money, and energy as I did learning what I now know (which again, came the hard way).

And while I certainly don't consider myself to be a motivational speaker or anything like that, I have learned some motivation-specific things over the course of many years in the world of ultra marathon cycling. I'd like to share some of these with you, and even though the details are based on ultra marathon events, I believe that the specifics are definitely applicable for anyone doing an endurance event. And yes, while some of these things may sound a bit esoteric, I still think they're of value and worth considering…

1) When you're in a race, don't let what anyone else is doing affect or influence what you're doing. My father, who was on all my Race Across America (RAAM) crews, used to remind me that I had no control over what any of the riders were doing and, as a result, I shouldn't waste any precious energy worrying about what they were doing. What was under my control was what I knew was right for me in terms of pacing, sleep break strategies, etc., and that's what I needed to focus my energy on. Speaking purely in RAAM terms, when you get to wherever you are on Day Five, Day One is going to seem like it was a month ago so you don't want to go out too hard at the start, which is a common mistake that so many athletes make. The way I see it, if someone goes out harder than I know I can or should, and is able to maintain that pace throughout the race, they're going to beat me anyway. Bottom line is to not let any what any other competitor may be doing influence how you do your race.

2) Make every minute count. Don't stop unless it's necessary and if you do, make it profitable. When you do the math it really adds up over the course of a long distance race. Referring again to RAAM, if I were to ride an average of 20 hours a day and take a mere 5 minutes off every other hour (which doesn't sound too unreasonable, given the nature of RAAM), that's a total of 50 minutes out of every 24-hour period, where no forward progress has been made. Over the course of 10 days that's over 8 hours where no progress was made. That's huge! In all honesty, a good reason why I was successful in most of my races wasn't because I was terribly fast or anything like that, but rather because my crew and I were very good about not wasting time with unnecessary stops and/or overly long sleep breaks; we treated all stops like mini "Indy 500 pit stops," knowing that every minute counted. Efficiency is key - you don't want to rush through things haphazardly but you don't want to be lethargic either. Be efficient and it'll definitely give you an advantage and you'll be rewarded by the time the race is completed.

3) Everything gets better. I realize it sounds a bit esoteric but (again, speaking in RAAM terms) the long, dark night will eventually change to sunrise, the long and seemingly endless climb will eventually have a summit, the wind will sooner or later stop, and you'll feel a whole lot better staying on the bike and working through it and making progress (slow as it may sometimes seem) than you will by getting off the bike and complaining about it.

4) Everyone is hurting out there so don't feel as though you're alone in what you may be feeling. It doesn't matter if you're in first place or last place; everyone is going through the same things mentally, emotionally, and physically. Also, no matter what you may think at times, you are not the slowest person out there. Bottom line is that it's really easy to psych yourself out, especially the longer into the race you get, so you simply have to remember that you're not alone in feeling what you may feel (and you will probably go through every permutation of emotional feeling there is)... trust me, everyone is feeling the same darn thing.

5) An inch is a cinch and a yard is hard. Endurance races are too long to think of them in their entirety, especially when you're already hurting and/or tired. In RAAM terms, you can't think about Kansas when you're still in Arizona (or, if you're doing an iron-distance triathlon, you can't think about mile 13 on the run when you're one-third the way through the bike portion). Why? Because it's simply too much for the mind to comprehend and it can really psych you out. Instead, break the race down into lots and lots of little pieces, which means having lots of milestones to be reached along the way, not just the ultimate “milestone,” which is the finish line. When you get to one “mini” destination/milestone you've accomplished a goal; now it's time to get to the next one and accomplish another goal. Breaking up the race into much smaller segments (an inch is a cinch) is a lot better way to approach it than thinking of it as a whole (a yard is hard).

6) Past doesn't necessarily mean prologue. Even if you're currently feeling kind of lousy, it doesn't mean you can't and won't feel better later on. One former RAAM winner once told me that doing RAAM (and I'd imagine this would be true for any endurance/ultra endurance race) is basically problem solving on an ongoing basis. To me, this simply means that things may not always go according to plan, the original “game plan” may not always go the way you want it to, so you have to be flexible and work through the current situation/problem, knowing that it can (and usually does) get resolved.

7) Take the race element out of it. Forget about it being a race and just do what you love doing, which is riding a bike, swimming, running . . .whatever it is that you do. Getting too hung up about the fact that you are in a race can drain your energy, which will negatively affect your performance, while also taking a lot of the fun out of doing it in the first place. That kind of defeats the purpose, don't you think? I've personally found that when I don't focus so intently on the race -- when I take the “race element” out of it -- I end up doing better anyway.

8) Success doesn't necessarily mean winning all the time. Former RAAM winner and one of the greatest endurance athletes I've ever known, Michael Secrest, said that many years ago and I've never forgotten it. In fact, the full-length quote became my “mantra” of sorts and it's how I approached all my races: “Success doesn't necessarily mean winning all the time. Success is having the courage to face your fears while still having the guts to go on.” That's an attitude worth adopting, wouldn't you agree?

Steve Born is a technical advisor for Hammer Nutrition (www.hammernutrition.com) with well over a decade of involvement in the health food industry. He has worked with hundreds of athletes -- ranging from the recreational athlete to world-class professional athlete -- helping them to optimize their supplement/fueling program. Steve is a three-time RAAM finisher, the 1994 Furnace Creek 508 Champion, 1999 runner-up, the only cyclist in history to complete a Double Furnace Creek 508, and is the holder of two Ultra Marathon Cycling records. In February 2004 Steve was inducted into the Ultra Marathon Cycling Hall of Fame.

© 2009, Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as this copyright notice and EMG's phone number (800-336-1977) and/or URL (www.hammernutrition.com) are included. Content must remain unchanged and original authorship acknowledged.

 Don't walk away from your trainer.............by Richard Pady

Don't let excuses keep you off the bike this season. Many riders moan about not being able to really ride through the winter, to go for more than an hour on their trainer is a major challenge. But this is the time of year to get your training going and building that good foundation that will not only improve you cycling, but lower your risk of over training and injuries.  All it takes is a plan and committing to your goals.

In fact, you might even find, as I do, that it's a lot easier to ride indoors because all you need is a pair of shorts and your shoes, as opposed to outdoor rides where dressing for nasty weather takes seemingly forever.

What to do:

Prepare your body. Cars won't run without fuel. Ditto for your body. So, even though you're technically not going anywhere on your ride, before you climb on the trainer, make sure you're well-hydrated and have some form of sport drink. If you start the ride shortly after you wake up, make sure to drink and eat a little extra to make up for the deficit you've incurred while sleeping.

No matter what time you start your indoor ride, if you drink either coffee or tea, you can pump up your workout by having a cup, so this is the time to do it. The “life in a cup” as I like to call it will get you psyched to push the pedals and also enhance fat metabolism on longer rides.  But always accompany the morning perk with a glass of water.

To keep you going every week make sure you have a goal and get excited about it. Having a set route or workout plan motivates you outside. The same goes for indoor sessions. Usually the best indoor goals are based on measurements of riding output, such as; wattage, or heart-rate. Both provide an excellent reason to keep pedaling.  Any measurement can work, as long as it is reliable and motivates you. Training tools like heart rate or wattage make it break trainer sessions into smaller, more manageable intervals therefore decrease the boredom and controlling the effort. Being able to focus like this ensures you get the most out of your rides.  Find the one that's best for you.  If you have not used a heart rate monitor or wattage meter before there is a lot of information on how to use them on the net.

By using some form of riding output you can track your progress and record it in your training diary. I find that it's helpful and important to be able to track workouts, and see whether the workouts are helping.  The goal of training is to make the road to your goals a little less bumpy.

If you lack a training plan for this summer and need direction please see us at www.indoorrider.com and we can help you make 2009 the season you reach a new level of fitness.

Richard Pady

Head Coach of Healthy Results Training

Creator of  IndoorRider.com

Endurance Performance and Protein Ingestion? What all endurance athletes need to know. - by Dr. Scott Howitt

This off-season I have had many questions from endurance athlete patients regarding nutrition and specifically if the inclusion of protein supplementation would be helpful for them?

Well as many of you should know, endurance exercise performance is contingent on delaying fatigue, which in turn is dependent on adequate fuel. Athletes competing in an endurance event will be able to perform at their trained intensity and duration until they deplete their glycogen stores, or become dehydrated at which time the athlete must decrease their intensity or risk the inability to continue. Increasing the intensity of an exercise increases the contribution of carbohydrate to the energy pool while the source may shift from muscle glycogen to circulating blood glucose, once fuel levels can no longer be maintained the athlete may find themselves in the unenviable predicament of ‘bonking'.

Protein also contributes to the energy pool to a lesser degree than carbohydrate (and of course fat), however if the exercise is long enough and intense enough, even a small percentage of a large usage will represent a significant amount of protein used for fuel. In fed individuals protein is purported to contribute 1-8% to the energy expended depending on the sex and the duration of the athletic competition.

Exercising for 1 hour at approximately 70% VO2max requires approximately 1,000 kcal for a male and 600-700 kcal for a female (1). Considering the 10-40 hours that endurance athletes typically train per week, and the numerous competitions they may partake in over the course of a season, the energy demands of an endurance athlete just to maintain balance is rather impressive indeed.

The fuel used during exercise depends upon the athlete's sex, their nutritional status and the intensity / duration of the exercise. The core of a nutritional plan for any athlete revolves around the intake of the three macronutrients carbohydrates, fats and proteins. The recommended nutrient intake for Canadians is 55-58% of energy from carbohydrate, 12-15% from protein, and 25-30 % from fat. When energy intake is appropriate to restore balance in the athlete, these recommendations are more than reasonable to provide the necessary macronutrients. Still the prevailing wisdom for energy intake for the athletic population is 7-8 g/kg of carbohydrate and 1.2-1.7 g/kg of protein per day (2). The international society of sports nutrition has even suggested that protein levels as high as 2.0 g/kg are not only safe but may further training adaptations to exercise (3).

Protein requirements of the endurance athlete?

Protein requirements for athletes differ depending on the type of sport the athlete engages in. Resistance type athletes (weightlifters) or intermittent activity athletes (soccer players) are thought to require more protein than endurance type athletes (3). The consensus on recommending protein for endurance athletes is to consume 1.2-1.4 g/kg per day (2).

Research has clearly shown that ingesting carbohydrate and an electrolyte fluid improves prolonged exercise by providing fuel and minimizing the effects of dehydration. The general recommendations for carbohydrate and fluid during competition is to consume 1 cup of a dilute sports drink (~15 g carbohydrate) every 15 minute during exercise and then to consume 1.2-1.5 g/kg body weight of carbohydrate every 15-30 minutes and 150% of the water lost during exercise over the two hours immediately after exercise (1). Recently protein or amino acids have been added to sports drinks (Accelerade and Amino Vital) in a typical 1:4 ratio to carbohydrates (Accelerade) and as such many of the studies investigating the effects of protein ingestion in the endurance athlete utilize beverages to investigate this scenario.

Protein and endurance performance?

While the inclusion of protein with carbohydrate has not been adequately shown in research of a practical sporting sense, the research does suggest that if carbohydrate is not sufficient, protein will improve time to fatigue.

Protein for muscle glycogen synthesis?

The results of these types of studies although interesting only show that if an athlete consumes less than an ideal amount of carbohydrate (absolute amount or timing of delivery) than the addition of protein is useful for glycogen resynthesis. Thus implications for athletes wishing to control body weight, or limit their carbohydrate intake are apparent, however the ultimate determinant of glycogen synthesis remains, carbohydrate.

Protein for muscle protein synthesis?

Protein supplementation to promote muscle hypertrophy has been well documented but the effect of protein intake on adaptations to endurance exercise is still in question. While strenuous exercise causes both degradation and synthesis of protein, it is the amount and timing of nutrient intake that ultimately determines protein balance. A rise in insulin increases muscle amino acid uptake and protein synthesis, thus carbohydrate supplementation effects both protein and glycogen resynthesis. However, it appears that carbohydrate ingestion has more of an effect on limiting the protein breakdown rather than increasing the synthesis of protein. It is clear that protein ingestion stimulates muscle protein accretion following endurance exercise. Increased amino acid availability (especially Leucine) in the blood is the stimulus for increased protein synthesis and this has an additive effect to the exercise induced synthesis. Although it may be more practical for endurance athletes to consume protein post exercise, it is interesting to note that recent research has shown that the response of protein synthesis to 6 grams of amino acid and 35 grams of sucrose immediately before resistance exercise was greater before the exercise than after.

Protein to minimize muscle damage?

Endurance exercise of even low to moderate intensity can lead to considerable muscle soreness and damage. High intensity, high load or eccentric type exercise causes a marked increase in exercise induced muscle soreness with the eccentric contractions (downhill running) even being linked to impaired muscle glycogen resynthesis. Previous research does document the attenuation of markers of muscle damage, and less perceived muscle soreness with a carbohydrate-protein supplement however this does not appear to be consistently shown. Repeated studies that utilize beverages with similar calories and combine better outcome measures with strength would be useful to truly determine if there is a more profound effect than subjective pain.

So what does it all mean?

As noted by many authors who study the needs of endurance athletes, most athletes (myself included) habitually consume protein beyond the recommended levels. Certainly by consuming a mixed diet which includes meat, milk/cheese/yogurt, egg, beans, and even tofu it is easy to consume protein. Additionally, many athletes consume drinks, supplements and protein powders popular in the sporting community. In recent years several sports beverages have added protein to carbohydrate in attempts to further the ergogenic effects, and staples like chocolate milk have launched entire ad campaigns on the purported effective of milk as a recovery beverage. The reality is, that many of the sports drinks available today (including milk) have similar caloric values and have similar nutritional constituents of carbohydrate, sodium and in some instances protein that do in fact help endurance athletes perform, synthesize glycogen, synthesize protein and aid in recovery.

The overriding message to any endurance athlete, is that replenishment of muscle glycogen stores, protein stores and the subsequent tissue repair and adaptation is paramount to improving performance. The consumption of carbohydrate and perhaps some protein before and during competition enhances performance and consumption immediately after and frequently after exercise best facilitates recovery and allows for future performance gains. Considering the research on protein, it remains debatable whether supplementation is really necessary. No data currently exists that demonstrates that inadequate protein will impair performance the way that carbohydrate and fluid most certainly do. That being said, there are no contraindication for using protein or amino acids and depending on the nutritional status of the athlete it can be useful in the quest to enhance performance. Certainly if sufficient carbohydrate intake is not achieved, the addition of protein to meet caloric needs is just as good and may have additional benefits.

If you have questions regarding your nutrition this year consult with one of the specialists at Sports Performance Centres www.sportsperformancecentres.com

Dr. Scott Howitt CK, CSCS, DC, FCCRS FCCSS
SPC Director/CMCC Asst. Professor

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

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

Distraction Control

This can be a tough time of year for athletes.  Namely because of the weather, and the timing of upcoming racing.  In short, the weather is not cooperative with our training plans, and our big races for the year are still a couple if not a few months away. 

“Obstacles are what you see when you take your eyes off your goal.”

-Jim Lefebvre

It's important to your success to stay the course during this time of year.  Try to find creative ways to train around unpredictable weather.  Split those long rides up.  Do some of your riding outdoors while it's dry, and turn to indoor riding if/when it starts to rain or snow.  Swap your long ride day with another training day to take advantage of favorable weather. 

Don't let the fact that your “A” race is not until June, or July, or August keep you from getting in your current workouts.  You are at present building your volume…a steady build so that you can safely handle the larger and more specific training volumes later in the summer.  Missing out now will adversely affect later in the summer.

“What you find depends on where you look.”

-Gary Mack

Are you looking towards your goal?  Are you seeing what needs to get done in training to get you to your goal?  If so, fantastic!  Keep it up.  Don't change a thing.

Are you finding distractions, obstacles, roadblocks?  Are you seeing why you can't instead of why you can?  If so, you've got to turn your perspective around 180 degrees and start looking at your goal, not at all the distractions that surround you.  Tough to do, but essential for success in endurance sport.

Surround yourself with supportive people.  Other athletes, family members, co workers, and friends who understand the importance endurance sport has in your life.  Avoid energy-draining relationships which take away from your passion with endurance sport. 

“Whether you think you can, or think you can't,'re probably right.”

-Henry Ford

If you're an athlete who thinks they can, then you are remaining focused, you are avoiding distractions, you are overcoming obstacles. 

If you're an athlete who, for whatever reasons, thinks they't, you are likely finding distractions, obstacles, and roadblocks. 

Be the athlete who thinks they can. 

Adam Johnston
The Endurance Lab
www.EnduranceLab.ca

Smart Muscle Training For Triathlon Performance - by Jeff Roux

Just click on the title and you can view the PDF sent to us by Twist Sports Conditioning Centre

Energy-Efficient Expenditure* - From Triathlon Workout Planner by John Mora

Getting the most out of your time will hinge greatly on your ability to smartly expend the limited amount of energy that you have. And there is a limit. Most of us don't think of our own energy (bodily, mental, spiritual) as limited, but if you've ever felt as completely exhausted after you've argued with your spouse as after you've completed a 100-mile bike ride, you know that your limited supply of energy can be depleted in many different ways.
Good time management in triathlon training has as much to do with making wise choices about your energy as it does with your weekly planning grids or your six-month training calendar. Here are some tips for making sure you maximize your energy.

• Plan easy days around long or intensive workouts. Certain workouts will obviously take more out of you than others. If you're training for the half-Ironman or Ironman distance, you can count on some long-distance running and cycling that will put a serious crimp in your energy level in the days after your long workouts. Even short interval workouts and other high-energy expenditure training can leave you dragging for a day or two. When doing your weekly planning, schedule an easy workout or day off before your longest distance or your speed work training. Do the same for the day or days afterward, depending on the energy you've expended. Back-to-back killer workouts will only result in burnout and injury.
• Watch out for post-killer-workout syndrome. Have you ever felt unusually cranky, fatigued, or short-tempered the day after a 20-mile run or 100-mile bike ride? Of course, your body has been taxed to its limits, and the physical wear and tear are evident. But what you may not be aware of is how the temporary hormonal imbalances and other physiological effects of long-distance or intense exercise can affect your mood, demeanor, and general disposition. I have experienced it many times and have often scratched my head about my behavior and my uncharacteristically sour mood on a Monday, which was usually the off day after my weekend long-distance work on the roadways and running trails. Gradually I came to realize that my mental state was a result of some tough weekend training, and eventually dubbed this phenomenon “post-killer-workout syndrome.” Friends and loved ones know to look out for my inner crab and are usually forgiving of my ill-tempered frame of mind.
If your experience is similar, try to plan for post-killer-workout syndrome by not filling your calendar with demanding social events or other activities that may light your short fuse during the day or two following a series of hard training. Delay any demanding obligations or stressful events until your body is more balanced and your mood a little kinder.
• Plan your workouts at high-energy times. Sometimes you simply have to train at a given time. Work or family obligations demand you stick to the only time slot left in your day, be it in the morning, during lunchtime, after work, or in the wee hours of night. If possible, however, plan your workouts for the time of day when you know your energy level will be high. Doing so will promote consistent performance, good effort, and solid technique.
• Plan your workouts to increase energy. Sometimes the best thing you can do is to take the opposite approach to the previous tip. If an early run or lunchtime swim during your day's lull will energize you to meet the demands of work or family, then that's what works best for you. Self-discipline is critical, however. You need to work out exactly when you probably don't want to. Chances are that once you get out the door or into the swimming pool your energy level will increase. However, be sure to pay attention to maintaining good technique (especially in the pool) if you start out sluggishly.
• Recognize when not to train. As we'll discuss in the next chapter, rest is just as important a component of your training schedule as your workouts. In terms of managing your energy, you must also realize there are many different circumstances in which training is not a good idea. Sickness, injury, extreme stress, family crisis, important obligations, and a long list of other reasons unique to your life and circumstances are all grounds for skipping workouts. Recognizing these valid reasons, accepting them, and moving on to the next doable workout are all fundamental steps you need to take in order to keep your energy level consistent throughout your entire training season.

Order online today and save 25%! Use Promo Code X598 when ordering ( offer valid until March 30, 2009 on Canadian orders only; not combinable with any other offers)
To order visit www.humankinetics.com
*From Triathlon Workout Planner by John M. Mora .Copyright © 2006 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at www.HumanKinetics.com or by calling 1-800-465-7301.

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. Michael Hay - Guelph, Ontario

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'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.

Bike 4 Betty - Gears Wants You To Join Them on May 24th

We invite you, your family and friends to get out your bikes and join us on Sunday, May 24th for our second annual Bike for Betty. The non-competitive bike ride will start and finish at Memorial Park, Port Credit, sticking closely to the beautiful Waterfront Trail bike path. Choose a distance that is right for you - 2k, 15k, 30k, 40k or 75k.

Who is Betty?

Betty represents all the women in your life - mother, sister, daughter, partner, friend or colleague. This event is a wonderful way to demonstrate your support for women's health and enjoy some healthy fun-filled outdoor activity with your family and friends. This is a ride for everyone. Bike4Betty.com

Joe's Team Returns

RUN, PEDAL, AND DIVE IN TO SUMMER TRIUMPHS

Cancer patient challenges others to get fit for a cause with The Princess Margaret Hospital Foundation's most successful grassroots fundraiser: Joe's Team Sprint Triathlon

The sprint triathlon training season has officially begun and cancer patient Joe Finley is challenging people to take on a meaningful new experience - testing their athletic abilities, changing their lives, and TRI-ing to conquer cancer. A long-time Toronto resident and family man who has battled cancer for four years, Finley is gearing up for the third annual Joe's Team Triathlon, the single most successful grassroots fundraising initiative in the history of The Princess Margaret.

“Joe's Team is an event that will literally change your life and the lives of others,” said Finley, who, following invasive chemo, radiation and lung surgery, fulfilled a life long goal and completed his first triathlon. The feeling of success led him to join up with The Princess Margaret in 2006 to create Joe's Team.

This year, the Joe's Team sprint triathlon (750m swim, 5k run, 20k bike) takes place on July 11th at the CNIB camp on Lake Joseph with an aggressive goal of conquering cancer. In just two years, Joe's Team has already raised over $1.2 million towards this goal.

For more information, training resources, or to sign up to participate or become a volunteer, visit www.joesteam.ca.

“Cancer be beaten”

Logs, Rocks and Steel

Logs Rocks and Steel is an epic, point-to-point multisport race across the wild terrain of the Haliburton Highlands. Participants have two distances to choose from. The Championship Course, which consists of a 16k trail run, 14k paddle, and 50k mountain bike. Or, the Frost Centre Course, which consists of a 4k paddle, 15k mountain bike, and 5k trail run. Courses will be fully marked (except for the paddling legs, where minimal navigation skills are required). Both routes are jaw dropping scenic, amazingly challenging and at the end of it all, absolutely rewarding!

The Championship Course will also serve as a qualifier for the Solo World Multisport Championships in New Zealand.

 

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

 

 

 

The Perfect Training Camp To Prepare for The Bracebridge Half

Train with the winner of last year's race

I'm very excited to announce that we will be back in Lake Placid this year for our famous training camp. The dates are June 5th to June 7th. The camp is designed for athletes of ALL levels that are gearing up for a 1/2 Ironman distance event or a full Ironman. We will have four coaches and support staff on hand plus myself who will be acting as part organizer/coach and part athlete as I'll be racing this year in July in the Ironman in Lake Placid. We have a limited number of spots (30) so if you know you are interested please don't wait to register. For more information about the camp and how to register go to http://www.healthyresults.ca/training_camps.htm. While you are there check out the slide show from past years. (At press time there were only 15 spots left for this camp)

As always if you have any questions please feel free to contact me directly.

Richard Pady

Other HRT Training Camps:

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 developed 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