HSBC Triathlon Series

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April 2009 Newsletter of the HSBC Triathlon Series

Volume 8, Issue 2 - February, 2009

Spring Is Just Around The Corner!

We are only a little over 2 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

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 its commitment to strengthen communities and clients. This commitment is reflected in the HSBC Triathlon series. Members of the community and clients alike are invited to partake in a challenging and inspiring series of races.

Success - whether in the water and on the road or in the financial market - requires preparation and planning. HSBC will be present at the HSBC Triathlon series – Toronto Island Triathlon Weekend providing all participants with sound advice for the race route and financial goals. Visit us that race day to capture your success with a fun picture of you finishing your route. Download the picture to show off your achievement, and reward yourself by taking our post-race poll for a chance to win a trip to the HSBC Champion Golf Tournament in China!

HSBC Bank Canada knows that MultiSport Canada ensures that Triathlon participants will have a rewarding experience all season long. We look forward to helping you achieve your goals.

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.

 

Series News

Wasaga Beach - Race Site Move Approved By Wasaga Beach Council

We forwarded the results of our January survey to the Town of Wasaga Beach and let them know that 65% of respondents indicated they would like to see the race moved to Beach Drive. On March 27 we were given permission to move the race site to Beach Drive. Please visit the Wasaga Beach 2009 Race Site and check out the changes that will be made.

Duathlon Returns Toronto Island

We have been asked by a number of duathletes if we would consider bringing the duathlon back to Toronto Island. We are happy to announce that the race will return in 2009. We will review the race again after this years event. Registration is now open.

Coming Soon! - Ask The Pros

We have had several suggestions from customers that we enhance the Training Resources section with an Ask The Pro's Forum. You will be able to submit questions to the forum and we will ask our professional coaching and medical panel for an answer. We are in the process of developing this concept and hope to unveil something in May, 2009.

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.

Our Annual Get To Know You Survey - Prize Winners

Thank you to everyone who completed our Get To Know You Sponsor Survey. Here are the winners of the various prizes:

• Nancy Lawrence - A Zoot Zenith Wetsuit (value $700)
• Michael Stasica - A pair of Zoot Ultra TT Shoes (value $180)
• Cindi Meyer, Marty Martelle, Saskia Sanford - One of three (3) 3 Yakima ForkLift top-of-car bike racks (retail value $205)
• Tim Tallack and Scott Swagar - Two (2) 8 x 10 race day photo courtesy of Mike Cheliak
• Aisha Chiandet - 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
• Christina LaRue, Siobhain Crowley, Janet Davidson, Mallory Woodcock - One of four Timex watches (value $60 to $80)
• Kevin Gross and Stacey Parker-Yull - One (1) of two (2) certificates for a free personal training session or a massage from Sports Performance Centres
• Robert Gilchrist, Suzanne Mombourquette, Edith Knight, Craig McTaggart, Ee Atkins - One of five single race entries (up to Sprint distance)

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.

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.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.

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

Mike Cheliak

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

Jimmie Georgas

Born: Owen Sound. Resides in Collingwood.

Age group: Men 80 plus

Years in the duathlon: 17

Accomplishments: 10 time World Duathlon Champion, 14 time National and Provincial Champion, and won 210 of 214 age group duathlons.

Fave Equipment: Aquila Time Trial Carbon Bike, Aerohead wheels, Easton forks, Speed Play pedals, Dura Ace components, Oval Concept time trial bars, Ergo Air Triathlon cycle shoes, New Balance running shoes, and Louis Garneau TT Helmet.

Fave Races: Lakeside, Gravenhurst, and Cobourg because the terrain is challenging, the scenery is beautiful and the warm weather at those times of the year.

Goals for 2009: Get in running shape, and compete in the HSBC Series, Provincial, National & World Championships, and the Michigan Senior Olympics State Cycling Championships (four bicycle races he was competed in since 1994).

Self described quote: “If you want to be a winner you have to push yourself all the time to achieve your goals. Keep going and push your body past the maximum.”

 

Race day nutrition: A breakfast consisting of oatmeal, blueberries, wheat germ, flax seed, yogurt, honey, walnuts, almonds and a banana three hours before race time. 90 minutes before - a litre of energy drink, and 30 minutes before the race a Power bar and a Power gel. Post race – a protein bar, fruit, and some energy drink.

Interesting info: Parents were Spartans, had 22 operations, former member of the National Ski team, inducted into three sports Halls of Fame for skiing, multiple Masters Cycling and Skiing medallist, his brother Louis was a National Ski Champion, caddied for his brother George (a top golfer who played at the Canadian Open), and loves partaking in as many outdoor activities as possible with his wife Barbara.

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.

Add more sodium to your diet? Don’t buy into it!

I am disturbed by an article written by a registered dietician, with additional text/information supplied by a professional triathlete, which recently appeared in a well-known triathlete-specific magazine. The title states “Athletes, Research Support Increased Salt Intake During Races.” OK, the title is pretty blunt as it is, but it’s also confusing because a good portion of the article doesn’t discuss increased sodium intake during a race, but rather in the day leading up to a race… “preloading” it, if you will.
The subject of how much sodium is sufficient for an athlete is a topic that has generated and will continue to generate debate. Before we delve into that, and before we buy into the suggestions that we should, according to the article…
“… increase sodium in the diet by preloading three to four grams of sodium about 12 to 24 hours before the race.”
“… be generous with your sodium intake during the race… consuming 800 to 1500 milligrams or more of sodium per hour.”
“… not be afraid to experiment with more sodium. It is hard to take too much, but the consequences are dire.”
… let’s first take a look at what we know regarding sodium:
The average American consumes about 12 to 15 grams of salt daily, equaling 4800 to 6000 mg of elemental sodium.
The amount of sodium required to maintain health in a sedentary subject is 200-500 mg per day.
Research supports that chronic consumption of more than 2300 mg of sodium daily per day may contribute to Congestive Heart Failure (CHF), Hypertension, Muscle Stiffness, Edema, Irritability, Osteoarthritis, Osteoporosis, Pre-Menstrual Syndrome (PMS), Liver disorders, Ulcers, and Cataracts. The American Heart Association (AHA) says that healthy American adults should eat no more than 2,300 milligrams of sodium a day
What disturbs me about this article is that the author, a registered dietician who ought to be well versed on the health consequences of a high-sodium diet (which the overwhelming majority of Americans consume), advocates additional sodium in the diet prior to a race. Additionally, the athlete profiled in the article suggests that “it hard to take too much [sodium]” is simply incorrect. The consequences of too much sodium are as dire, if not more so, than not enough sodium. Interestingly, the symptoms that this particular athlete experienced—including nausea, vomiting, swollen hands, and bloated stomach—are usually the result of too much sodium, not too little. Now, this particular athlete may very well need “X” amount of sodium but to suggest that this is appropriate for some/most/all athletes is ludicrous.

How the body controls serum sodium

Aldosterone is a hormone that controls the rate of sodium circulated in the human body. When sodium levels dip too low, via loss in perspiration or urine, aldosterone is released, stimulating the kidney tubule cells to increase re-absorption of sodium back into the blood. Basically, the body has a very complex and effective way of monitoring, recirculating, and conserving its stores of sodium.
High sodium intake will suppress serum aldosterone, whereas low sodium intake will elevate serum aldosterone. In other words, too much sodium—be it via diet and/or during exercise—will suppress and neutralize aldosterone’s sodium recirculation (and thus sparing) effects, causing more sodium to be lost. Conversely, a low-sodium diet and a more conservative sodium intake—in tandem with other depleting electrolytes—during a workout or race creates an environment where lower amounts of sodium are lost in sweat and urine.
This is also why “sweat rate” figures can be deceiving. In the article, the author states that he has “seen athletes lose up to 5.5 grams of sodium during a one-hour training session.” That may very well be true for some athletes during such a short-duration bout of exercise, especially if it’s under a controlled environment (such as riding a stationary bike in a warm room with no circulating air). However, that doesn’t mean that those losses are sustainable hour after hour; again, the body’s built-in chemical messengers and hormones (namely aldosterone) help prevent those losses from continuing down the same path. Now, the body does need sodium replenishment but it has to be an amount that works in cooperation with aldosterone’s “sodium recirculation/conservation” effects. A high sodium diet and/or too-high sodium intake during a workout or race effectively negates aldosterone’s desired effects, which means greater sodium losses.
More than any other aspect of fueling—fluid, calories, and electrolytes—it is the latter that that requires the most individualized testing and fine-tuning. What works for one athlete in regards to sodium intake will be vastly different than another. Additionally, the very same athlete’s requirements will vary, depending—among other variables—on their fitness and acclimatization to specific weather conditions. Research reports that fit and acclimatized athletes need only 50% of the sodium required to maintain serum sodium levels as do unfit and/or un-acclimatized athletes. In other words, what you need during the early season (when you’re less fit) and/or what you need in weather conditions you may not be acclimated to (think: hot weather), will be completely different when you are fitter and/or more acclimated.
Instead of recommending that more and more sodium be added to the already too-high and unhealthy amounts in the diet, athletes should focus more on lowering their daily sodium intake. It is almost virtually guaranteed that each and every one of us consumes far more sodium than we need on a daily basis, and the harmful effect of oversupplying the body with sodium above its daily needs is a real and present danger to compromise optimal health. Lowering your sodium intake in the diet is not only a more appropriate recommendation/protocol for general health purposes, it will also benefit athletic performance as well.
In addition, while sodium is a vital electrolyte, it alone cannot do the whole job of satisfying electrolyte requirements. Why so much emphasis is placed solely on this particular mineral is confusing and disturbing; other minerals are just as important, primarily because they all work synergistically. As Dr. Bill Misner writes, “The electrolyte profile of Endurolytes balances cations (positively charged ions) and anions (negatively charged ions) responsibly without emphasizing one electrolyte over others. When a balance of electrolytes of cations to anions are managed in the energy producing cell—assuming the cell has adequate fuel and fluid—such a cell will produce energy at a higher rate than one overdosed by a single cation mixed with an irrational list of anions.” In other words, your body will perform better with a balanced intake of electrolytes, not just a dose (especially a large one) of sodium.
What is important to remember is that the body is not equipped to replace what it loses in amounts that approach those losses. Fortunately, the body knows this, which is why it has so many built-in mechanisms to help “bridge the gap” between what it’s losing and what it can accept in return from your fuel donation. Yes, the body does need your assistance so that it can continue to do what you want it to do. However, I would argue that it’s better to err on the conservative side than to try to replace “X” amounts out with “X” (or “near-X”) amounts in. The goal of fueling is not to see how much fluid, calories, and sodium you can consume before you get sick; the goal is to provide the appropriate amount of fluids, calories, and electrolytes, amounts that cooperate, not interfere, with normal body mechanisms. And if you err on the “too-low” side? That’s an easy problem to resolve: you simply increase your consumption. However, if once you’ve over-supplied the body with too much fuel, that’s a much harder problem to resolve.
Our recommendations regarding sodium remain the same:
Adopt a low-sodium diet, keeping it in the range of 2300 mg or less.
Don’t pre-load sodium in the days leading up to a race.
Employ the “less is best” fueling philosophy during exercise, especially when it comes to sodium intake.
Use Endurolytes, a full-spectrum electrolyte supplement; don’t rely solely on salt (sodium chloride).

After 20 years of working with athletes—noting the problems they’ve experienced from improper sodium intake, as well as the success (and better health) they’ve experienced as a result of following a healthier, “body cooperative” sodium intake—we have no doubt that these guidelines are correct. Adopt and apply them, don’t fall victim to this latest bit of “sodium sensationalism,” and you too will see improvements in your workouts and races, and in your overall health.

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.

 Indoor Rider Has Arrived!!

Tired of riding indoors. Feeling like you never improve on the bike. Check out www.indoorrider.com. By joining are closer then ever to improving your fitness and performance on the bike. You will invest in full year around program which is a testament to your passion for health and performance. Your passion coupled with Indoor Rider videos will take you down the road to great fitness using the latest training techniques and science. There is no other video series where you have a training partner and high performance coach all in one. Richard Pady was a professional triathlete for 8 years and has been a coach for 15 years. He is your instructor and training mate and together the two of you will reach your goals. You will train smart, gain a greater understanding of cycling, improve your current fitness and have fun doing it. Check it out www.indoorrider.com

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, aslong 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 howto 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

Getting Ready for the Season

The snow is still on the ground, and the temperatures are still below zero on many days, but there’s a light at the end of the tunnel! It’s still daylight at 6pm (just), and we’re starting to see forecasts for consecutive days of POSITIVE temperatures which means that we’ll soon be getting out on the road to ride.

It also means that it’s time to examine some of your cycling equipment to make sure that when you do finally get out on the road, that it’s still safe and functioning optimally. Here are a few things to consider now that we’re into March:

Bike Service - Take your bike into your local bike store for a tune up, or even a full overhaul depending on when you last had your bike serviced! The experts there will check all the important parts such as your chain, brakes, cables, how true your wheels are, tightening of nuts and bolts, gear indexing and anything else that you specify to them. The result is that your bike will run smoothly, and there is little risk of riding with a rusted chain or, worse, a frayed brake cable. You may end up spending a little more to replace stretched chains, but that’s a small price to pay for safety and performance!

These tune ups usually cost between $60-$80, and are worth every penny.

And don’t forget to check those pedals!

Helmet check - Even if you (thankfully) didn’t have any crashes at the end of last season, it’s a good idea to check your helmet for any signs of weakness or cracking. This can occur just due to age, the way the helmet has been stored, damp or cold (or heat), if something fell on it etc.

If you see any compromise in the integrity of the helmet’s structure at all, it’s time to buy a new one.

Shoe Check - Many of us don’t pay a second thought to our bike shoes at the end of the season, or ever, but as they are an integral part to the whole cycling process, make sure you do a quick check of them before you start pounding the pedals with them.

Check the cleats for loose bolts, or extreme wear and tear. You might find that a winter of sweating all over your shoes while riding on the trainer has rusted some parts; this may not seem like a big deal, but rusting can weaken the bolts and cause an accident when you get out on the road and decide to pull up hard on the pedals to accelerate!

Tire Check - A winter of riding the trainer can lead to some degrading or wear on the tires. Even if you haven’t ridden all winter, the tires can still be worn from the season and you just didn’t think to check. If you see some significant wear on the tire, don’t hesitate: just buy a pair of new ones and change them out. You’ll be happy you did, and you’ll avoid a blow out on the road.

Safe Riding - If the weather is incredibly mild and you decide to venture out soon, here’s a reminder of some common-sense riding tips:

Always be aware of your surroundings – drivers may not always give you room, and potholes can always jump out at you.

Always look to the road ahead – that way you can spot the potholes and give yourself ample time to pull out to avoid them. Swerving to avoid a pothole sighted at the last minute is a recipe for an accident.

Watch for residual ice, salt, road debris – this tends to linger near the curb, right about where we ride, so give yourself some extra room

Slow down in corners – the winter will leave salt, sand and other debris on corners, so slow down taking them to avoid sliding out

Ride cautiously until you get your outdoor “legs” – bike handling skills will have been forgotten to some extent over the winter, so ride defensively without taking too many risks for at least 2-3 rides until you get a feel for your bike again

Allow extra braking time – with moisture still on the roads, your brakes or wheel rims may be wet, leading to increased braking time. Allow extra distance between you and where you need to stop!

Those are the basics to get your started – happy (outdoor) riding!

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

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.

Race Pace Training By Rick Hellard, Zone3sports

On many progressive training programs, especially the longer running race oriented ones, there are several instances where they suggest chunks done at specific race pace. Below, I will try to explain why I suggest them and why it is so important to do them properly.

Training at race pace for any distance race is important for many reasons.

Foremost, proper pacing is critical to successful racing. We all have a limited energy supply. Going out too hard uses up that energy too quickly and is a recipe for disaster. At the very least, it will lead to a more painful than necessary experience. Going out too easily will leave you feeling unfulfilled. Race pace generally feels pretty easy in the early stages of an event. People go out fast for a few KM, get tired and slow to actual race pace for a few KM, then get more tired and slow to something over race pace for the final KM’s. The average is what becomes your race pace. By training at race pace, you will know what the correct pace feels like early on so you can lock in on it quickly after the gun goes off and avoid this pattern.

Your body reacts a specific way to various levels of effort. The fuel mixture your system burns is specific to that effort. Your posture, foot plant, impact forces, equipment limitations, chafing potentials are all different for each gear in your arsenal. By training at those efforts, you will know how your body will react and how to limit the number of thing that can go wrong, or at least delay them to a point where you can suck it up to the end.

Knowing the pace, your fueling, posture, foot plant, impact forces, equipment limitations and chafing potential intimately will allow you to concentrate on running your race and not be distracted by unknown factors that may crop up and affect your race.

Since most plans will take you to 60% of the race distance at pace, you know you can make it at least that far without too many issues. Armed with that knowledge, your subsequent level of confidence should be high (but not too high because even the best laid plans don’t work out all the time).

Whether we choose to accept it or not, no matter how well we pace, fuel and train ourselves, we all have a limit to our genetic potential on any given day or lifespan. Depending on how you do in the training at race pace, you will have a much better idea of whether your goal is realistic or not. It might be too easy, or too hard. Either way, you have an opportunity to adjust accordingly.

Doing the race pace efforts at the wrong pace will not give you the correct feedback and therefore mislead you in your quest for the great race.

This approach applies to the multi-sport world as well—going out too hard in any discipline is disastrous, and the longer the event, the more serious the consequences can be.

I hope this helps.

Rick Hellard

LACTATE / VO2max Testing – Start the season on the right track.          

As age group athletes, we are juggling training with work, family, and other commitments.  To ensure the hours you do spend training are spent most efficiently, consider doing a lactate and/or VO2max test.  Both of these tests will provide you with accurate heart rate and intensity data that will allow you to make your training even more specific by knowing your exact heart rates, pace, and power for you training zones.  It makes it purely scientific, and takes out the guess work.

Absolute Endurance uses the FACT method of lactate testing.  This protocol puts you through two ramp tests.  During the first ramp, we monitor your intensity (pace or power, depending on whether you are testing on the run or the bike) versus your heart rate.  When you get to an 8/10 perceived exertion, we take a small blood sample using a pin prick.  From this, we get an initial measure of the lactic acid in your blood.  We then ease the intensity in preparation for the second ramp test.  This time, we are looking purely at heart rate, taking it up 5 beats at a time, allowing it to stabilize and then taking small blood samples at every level.  The test is over when your lactate levels jump up at least 1 mmol over a stage.  This is your Lactate Threshold or zone 4 training intensity.  From here, we calculate zone 1 to 5, as both heart rate zones and pace or power zones. 

VO2max testing, on the other hand, measures your oxygen uptake and carbon dioxide expulsion during a single ramp test.  This test takes you up in intensity approximately every 90 seconds and monitors pace or power, heart rate, O2 consumption, CO2 expulsion, and respiratory quotient (relationship between glycogen/carbohydrate and fat utilization).  You go up to a 10/10 maximal intensity during a single ramp.  From this you learn your maximum capacity for pace or power production as well as your training zones, which are calculated based on the gases you are consuming.

Lactate and VO2max testing are essential for endurance athletes of every ability.  If you can take the guess work out of your workouts, there is no question that you will get stronger, faster, and more fit, as well as decrease the chances of overtraining.

Dr. Cindy Lewis, Chiropractor, Absolute Endurance Training and Therapy.

Absolute Endurance is a one stop training and therapy centre dedicated to meeting the needs of endurance athletes.  One of the many services that Absolute Endurance offers is Lactate and VO2max testing.  www.absoluteendurance.com

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

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

Human Kinetics - Book Feature #2

Human Kinetics - Book Feature #2

Psychological Skills

Many areas of life can produce psychoemotional difficulty or anxiety. Whether it be flying in an airplane or speaking in front of a crowd, people admire those who can perform without apparent difficulty. Its often assumed that demonstrating such skill and enjoyment in a task must be a God-given talent and not something you can achieve for yourself. Yet a large body of scientific evidence suggests that this is not the case. Those who do things with less anxiety and more pleasure than others often have certain psychological skills specific to the situation. These are skills you can set out to systematically develop and apply in a given situation often drawing on your own experiences in other areas of life in which you have been successful. Typically these skills include the ability to see potential outcomes with realistic optimism, to create sustained positive behavioral change, to control and use positive self-talk in times of difficulty or unexpected change, to enter a meditative state that can allow movement to occur most effectively, to be able to produce physical relaxation and the full expression of abilities, to develop a high level of self-efficacy regarding tasks associated with sport, to deal with physical discomfort when desired, and to be adaptive and able to change your perception of initially difficult situations as you experience them.

You can develop psychological skills by employing a systematic process very similar to that used in developing physical skills. You begin by isolating the skill and practicing it in an environment free of distractions and in which you have maximum control, just as you might learn to hit a forehand shot in tennis by banging a ball against a wall by yourself. If feedback on your performance can be provided, the learning process progresses much more quickly. The frequency of errors can be reduced and that of successful repetitions increased. Hence you can focus on positive outcomes. In the example of the tennis forehand, you are able to increase the number of hits and keep the ball in play longer against the wall by making adjustments to your stroke and seeing the immediate impact. As you strive to do better, the process becomes its own game.

The same development process can be brought into play in the psychological realm once you have defined the application of a skill and created measurable outcomes that provide feedback. You can then extend the use of those skills into progressively more challenging situations, ultimately extending them to real-world applications. As you intertwine this psychological skill practice into triathlon training, you will achieve the dual benefit of enhanced physical and psychological responsiveness. For example, consider achieving physical and psychological relaxation using a breathing technique, taking a slow nasal breath over five seconds of inhalation and five seconds of exhalation. Feedback on outcomes could be provided by measuring your heart rate in response and creating an awareness of your self-talk. You could start the practice by performing the breathing in a comfortable environment with few distractions, with the intent of lowering your stress level, using your heart rate as the measure. You could then use the technique in more distracting environments, such as during work, and then apply the technique to your movement during training and ultimately to racing.

Examples of specific psychological techniques that are useful to triathletes include realistic optimism as an approach to goal setting, performance visualization and imagery to learn and refine movement skills, nasal and belly breathing patterns combined with imagery to induce more effective respiration and relaxation, desensitization to overcome anxiety-related aspects of training and performance, belief systems and positive self-talk, and meditation to deal with performance discomfort.

Realistic and Optimistic Goals

It's easy to be optimistic when things are going well and within your control. It becomes more difficult when things are not going well. However, multisport racing and training do not always go well because, as in all life, some variables cannot be anticipated. The realistic optimist in a given situation not only focuses on a positive outcome but also immediately sets out to determine what factors he or she can control to get that outcome to occur. (Note that realism is essential to this total approach to training and racing. Thus, it is referred to repeatedly in this book.) This mind-set allows you to constructively respond to even very difficult situations. It also helps in determining the specific nature of goals you might set for training and competition. The mind-set can be created by planning for the accomplishment of challenging tasks associated with triathlon. Examples might include the completion of specific training efforts or challenging races.

Creating Performance Expectations and Behavioral Change

Lets say that you want to run a faster 10K race segment. You might determine that to achieve that goal in training, you will need to achieve a faster 400-meter time. Thus you will need to engage in a new or additional training process or behavior, such as running some 400-meter target velocity intervals. Further, you need to run those intervals regularly for a period of time before your target race, thereby incorporating a series of short task goals in training that are likely to help you achieve your long-term outcome goals. If you have positive experiences in running intervals, making the change at this time will be quite easy because you already have experienced the value of doing so. However, if you have never run them before or have had negative experiences or beliefs associated with pain, injury, embarrassment, or lack of effectiveness in running, the task will be more challenging. Two things will be required: a stimulus for the task and something to immediately reinforce the behavior. A location, training time, and partner or coach make for excellent stimuli. The latter can also be reinforcers if you choose the right people those who can help you see the positives in the process and who have value to you. But to continue to perform the task over time, you must get intrinsic value from it in a way that offsets potential negatives or drawbacks.

In a typical scenario, you might choose to run as fast as possible for 400 meters several times until fatigue causes you to stop. While there may be an immediate feeling of satisfaction in completing a difficult task, that is often offset by the fatigue that occurs either immediately after the bout or later in the day and the memory of the pain felt during the session. In later sessions of this unplanned, unregulated type of training, cumulative fatigue will often prevent successful duplication of the task. You end up failing on one or more levels again. An alternative approach is to establish a realistic expectation of target times or velocity for a realistic number of intervals. This should be based on abilities or recent accomplishments in training rather than on the expectations of others. Performance testing and a knowledgeable coach are helpful in identifying realistic expectations. In this scenario it is also better to be conservative initially. Its much easier to set progressively higher goals in a training session (at the microlevel "Gee, I feel good today; lets go a little faster than planned") and over the course of a training program (at the macrolevel "Gee, I think that I can set a lower time goal for the upcoming race than I did a month ago"). Going backward lowering expectations and reducing goals is more difficult and might have very negative long-term effects.

Run the intervals at the projected target velocity and distance and within your current comfort zone, thereby meeting your basic training goal for the session. Doing so provides the first significant intrinsic reinforcement. A key will also be to reduce the inherent punishment of the situation to accomplish this kind of work without creating unacceptable pain, injury, or fatigue. Objectively measure your efforts with a heart rate monitor and sense of exertion to provide feedback. (Chapter 5 contains details on this.) In future sessions, either increase the pace or run more intervals, but only as doing so becomes easier to achieve. Make adjustments in small increments. An important aphorism here, and actually for training in general, is Gradual change leads to permanent changes.

The refinement inherent in training this way allows a high level of training pleasure and is also a more effective approach physiologically, as discussed in chapter 1. A strong coach or training partner can further the process by providing external encouragement of your ability to meet the goal of running a given pace and time rather than running as hard as you can. With appropriate timing and recovery you will see progress in the successive sessions in the form of lower effort and heart rate, improved recovery between work bouts, and less fatigue as you perform the work. That way, you create numerous intrinsic reinforcers in the process. You can further this reinforcement by reviewing the outcomes in your training records. Finally, adapting to the training will lead to improved race performance, possibly the strongest reinforcing factor of all.

Periodically, however, issues you cannot control may interfere with your ability to complete a task. Maybe one day the temperature is extremely high and your heart rate is elevated. At that point you should be flexible in evaluating your progress in your goal. If you do not modify expectations to match changed environmental conditions, you may view such a session as a failure, which can lead to a downward spiral of lack of motivation and the perception that you are therefore a failure as an athlete. This can lead to the plan-disruption effect: If you drop out of a planned workout just once, you consider the plan and yourself to be failures. The program is broken and no longer exists for you. Consequently, you give up on the new behavior.

To deal with this problem, outside assistance and technical expertise can be very useful. An informed coach, for instance, will be able to reinforce the idea that a given performance in more difficult conditions may be the equivalent of actual improvement. Or you might conclude that you failed to get a good nights sleep the night before. Giving up in a hurry would be both a training mistake and a missed opportunity to improve by developing a new skill. For instance, you might need to focus on developing improved consistency in sleep and recovery by modifying the sleep environment so that you can adapt to similar training in the future. Of course, that would require additional behavioral change. Once mistakes or failures are viewed optimistically as opportunities for improvement through change rather than as failures, motivation can remain high. Another way to put it is When something that seems to be bad happens, try to use it for good. Alternatively, if you can see the mistake coming, by realizing early that you are not ready for the set or session as it occurs, then you can also end or modify the session, essentially making a midstream adjustment that will be a more successful use of your efforts in the long run.

Order online today and save 25%! Use Promo Code X627 when ordering

(offer valid until April 30, 2009 on Canadian orders only; not combinable with any other offers)www.humankinetics.com

From Championship Triathlon Training by George M. Dallam, Steven Jonas . Copyright 200 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.

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.

ONTARIO’S NEWEST RUNNING SERIES - LOOK GOOD FEEL BETTER Women’s Only Running Series

Look Good Feel Better, the Foundation Program of the Canadian Cosmetics, Toiletry and Fragrance Association, MultiSport Canada and Run Well Events are proud to announce Ontario’s NEWEST Running Series including three Women's Only events!

With distances  of 5K, 10K and a Half Marathon in two great summertime locations on Toronto Island and Wasaga Beach,  these events will promote fitness and healthy lifestyle for women as well as providing the ever growing number of female runners with a distinctive run series they can call their own!

In addition to being sanctioned runs these events will also be a good girly time – with fabulous swag bags and post race activities featuring product and sampling from Canada’s top retailers, cosmetics, toiletry and fragrance houses and women’s magazines – A run series in celebration of women – in support of women!

The 2009 Schedule Includes:

•  
  • August 15th Toronto Island 10K Run for Women
  • September 13th Wasaga Beach 5K Run for Women
  • September 19th Toronto Island Half Marathon for Women
  • September 13th Wasaga Beach Half Marathon (Mixed Gender)

 MultiSport Canada Inc. and Run Well Events bring a combined 32 years of experience in developing, organizing and managing world class running and triathlon events.   

To find out more about this new running series contact: Tara Pavelic or Brad Melville - Series Directors, MultiSport Canada Running Series or visit the website www.runmsc.com

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 don'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 HAS GREAT NEWS

Hang onto to your swimming caps! Due to a significant act of philanthropy by the Lamarche Family Foundation, The Jim Cuddy Band will be returning in 2009 to perform at the exclusive evening celebration for participants and volunteers. It's sure to be a perfect finish to an incredible day.

Registration for Joe's Team 2009 is well ahead of last year's record setting pace. Make sure you and your friends sign up soon to receive important updates, training & fundraising tips, and invitations to Joe's Team training events.

PURCHASING TICKETS
Tickets for The Jim Cuddy Band and barbeque are being sold online exclusively to registered Joe's Team participants and volunteers. To purchase your tickets register online - joesteam.ca

Do you want to see the Jim Cuddy Band, help Joe's Team but you are not sure about diving in? Sign up to be a Volunteer.
We are looking recruiting between 75-80 volunteers to assist with various aspects of the race and post celebration barbeque. Signing up to be a Joe's Team Volunteer is a perfect way to support the cause, cheer on family & friends and be apart of this incredible day.

Register to volunteer online - joesteam.ca

Visit the Joe's Team website for:
FUNDRAISING TOOLS & TIPS
TRAINING RESOURCES
COMING SOON TEAM TRAINING EVENT DATES
Joe's Team will be hosting a series of team training events in April, May and June. Details will be posted online

JoesTeam.ca
Triathlon 2009

An event that will change you and the lives of others.

Cancer be beaten.

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.

 

Online Running Resources from Running Free

Why Running Free? Why not get your shoes, clothing, and accessories at another athletic shop... or at the mall?

Experience Counts Our staff are the best part of Running Free! Pay us a visit or shop online and discover the difference of being served by someone that is confident, knowledgeable, and passionate about helping you find what you’re looking for.

The Best Selection Our massive flagship store in Markham, and our new locations in Barrie, Newmarket, and Milton have one of the most complete selections of footwear, clothing, accessories, nutrition, and cool gadgets at some of the lowest prices you’ll find anywhere in Canada!

Committed to Community Since 1980 Running free has supported countless community and charitable events. Our Team Running Free program gives back to over 100 recreational and competitive athletes of all levels. Meet all of the athletes today at teamrunningfree.com.

Online Resources You’ll find hundreds of interesting articles at runningfree.com on training, racing, and gear reviews for you to read from
the comfort of your computer. Browse our massive online catalogue and shop online right now!

 

 

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.

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