HSBC Triathlon Series

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HSBC Triathlon Series Newsletter - May, 2009

Volume 8, Issue 4 - May, 2009

Countdown to the Start of the Race Season

The HSBC Triathlon Series Kicks Off next month!

Before you know it, June 6th will be here and so will the first set of races at Lakeside to kickstart the 2009 season of the HSBC Triathlon Series.

If you are considering racing at Lakeside (the GT12.9 is almost sold out), we suggest you sign up as soon as possible to make sure you are not disappointed. The same goes for the other races that sell out in the series (Gravenhurst, Bala Falls, Toronto Island, and Lakeside II). There will NOT BE WAITING LISTS for these races. Once they are sold out they will be closed to entry.

Computrainer users are reminded that they have an extra advantage when preparing for the Lakeside. We have re-created the 30 km course and it can be downloaded here.

With all of the great riding weather we have been experiencing lately, make sure to check out the two cycling articles in this newsletter. Also included is the announcement of our new podcast, a piece on nutrition, two articles about organizations that are working to make our world a better place, and a lot more. We hope enjoy this newsletter, and look forward to seeing you at Lakeside.

Happy Training!

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 a proud presenter of the 2009 HSBC Triathlon series. As an established supporter of healthy living and sporting events, HSBC invites customers and non-customers alike to test their endurance while improving their banking status at this year's Triathlon series!

The HSBC dome tent will be found on-site at the Toronto Island race on race day as an ideal spot to become refreshed and informed. We will have HSBC Route Experts on-site who will provide you with all the right tips to be successful in completing the course.

Also, while you are inside the HSBC dome tent don't forget to get your photo taken as a reminder of your achievements in front of our photo finish line backdrop. Remember to also bring along your HSBC bank card and receive a special gift when you are on-site!

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

Season begins June 6 at Lakeside

It is our 8th year at this wonderful venue, and expect it to be another sell out. Sign up early to make sure you are racing during that first weekend of June. Here are the events.

Saturday, June 06, 2009
Adult Races
Sprint Duathlon - CAP on Entries!!	3km Run | 18km Bike | 3km Run	Individual: $68.00 Relay: $86.00
Sprint Triathlon - CAP on Entries!!	500m Swim | 18km Bike | 4km Run	Individual: $68.00 Relay: $96.00
Kids of Steel
3 to 5 Year Olds	15m Swim | 200m Bike | 50m Run	Individual: $35.00
6 to 7 Year Olds	25m Swim | 800m Bike | 200m Run	Individual: $35.00
8 to 9 Year Olds	50m Swim | 2.5km Bike | 800m Run	Individual: $40.00
10 to 11 Year Olds	100m Swim | 5km Bike | 1.5km Run	Individual: $40.00
12 to 13 Year Olds	250m Swim | 10km Bike | 2km Run	Individual: $45.00
14 to 15 Year Olds	400m Swim | 15km Bike | 4km Run	Individual: $45.00

Sunday, June 07, 2009
Adult Races
Duathlon - CAP on Entries!!	5km Run | 30km Bike | 5km Run	Individual: $68.00 Relay: $86.00
Triathlon - CAP on Entries!!	750m Swim | 30km Bike | 7.5km Run	Individual: $68.00 Relay: $96.00
Give-It-A-Tri - CAP on Entries!!	300m Swim | 10km Bike | 2km Run	Individual: $48.00

Register Here

Duathlon Returns Toronto Island

A duathlon (4.5/30/4.5) has been added to the Toronto Island race on Sunday August 16. Registration is now open.

Bracebridge Half Iron Triathlon - Swim Course Changes 

Last year there was a very heavy and unexpected current due to heavy rains coupled with the swim course approaching a tributary to the river. For 2009 we have moved the swim course back so that swimmers will not go beyond the bridge and close to the tributary in question. We anticipate that this will take care of most of the concerns around the heavy current, whether there is heavy rain or not preceeding the race. 

We have a podcast

New this year is the official HSBC Triathlon Series podcast. We plan to provide post race interviews, race course descriptions, and a whole lot more.

There are a few ways to get this podcast. iPod/iTouch/iPhone users can access it through iTunes. Click here and if you have iTunes installed on your computer it should open the page of the podcast. Click on subscribe and you will get all our latest podcasts. The second option is to open the iTunes program yourself, go to the Advanced tab, and select Subscribe to podcast and enter the following for the URL - http://www.gcast.com/u/HSBCTriSeries/main.xml.

Or you can visit http://www.gcast.com/u/HSBCTriSeries/main and all the podcasts will be listed there.

If you have any ideas for the podcasts please let us know.

Post race interviews

As we hinted above, we will add post race interviews of our race winners to our post race reports. This should provide excellent insights into the minds of those faster athletes. So race winners, be prepared to give a post-race quote or two.

Ask the Pro's

Starting with the next newsletter, our stellar pro panel of Nigel Gray and Richard Pady will answer any questions you may have about the sport of triathlon. Put on your thinking caps and send an email with your name, city, and your question(s) to hosspro@hotmail.com.

The HSBC Triathlon Series needs YOUR help in  2009

We would like to extend our thanks to everyone that volunteered in 2008  and helped make last year such as success.  Events like ours cannot happen without volunteer support and we are looking for volunteers to help at our 2009  events. We have a number of programs to give "thanks" to our volunteers.  We offer donations to support community groups or sports teams that volunteer at our events and High School (and Grade 8 Grads) can earn volunteer hours toward their required 40hrs.We also offer FREE  racing for young (high school and university) athletes in exchange for volunteering. We are also offering entry discounts to racers who help recruit volunteers.  Helping us recruit volunteers in your local community does not preclude you racing at your local triathlon.  If you think you could recruit 8 - 10+ volunteers for your local triathlon, drop us an email at volunteers@multisportcanada.com and let us know.  We would be willing to offer discounted race entry fees to athletes who help find volunteers. Who knew getting your friends and family out to a triathlon would help you save money!!Volunteering at a Triathlon/Duathlon is a great way to learn more about Triathlon/Duathlon events before participating in your first event.  We have had several people contact us already this year to volunteer as part of their preparation for their first event.  If you are injured and cannot compete, come out and volunteer instead of staying home and still experience the energy of the event.See you at the races!!!

Jason Vurma - Technical Director, HSBC Triathlon Series

Multisport Canada Running Series

One of our goals for the NEW MultiSport Canada Running Series is to create events that combine great race courses, inspiring entertainment, cool technical t-shirts, fantastic post-race celebrations and much more. The Toronto Island Women's 10K on August 15^th and Toronto Island Women's Half Marathon on September 19^th invites and encourages women of all ages and abilities to participate. We're preparing a post-race celebration that will knock your socks off - literally!  Participants will put their feet up at the post-race Pedi Care tent, be pampered at the 'Refresh Centre' and cool off at the Refuel Station. Or simply enjoy lively conversation while soaking up the sights and sounds of the big city with a view from the Island.

As we work towards bringing you races that will keep you coming back year after year we look to YOU, for input on what creates great race memories.  We enjoyed meeting many of you at the Around the Bay and Mercedes 10K expos and look forward to chatting with you at the Mississauga Marathon expo this weekend - May 8^th and 9^th.  We also want to hear from you - send us an email - tell us what you think of the Island race courses, what type of post race food you prefer and what you would like to see at the Wasaga Beach Half and 5K events.

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

Run MSC participants are encouraged to raise funds for this unique campaign. Our relationship with Look Good, Feel Better and the CCTFA means really cool swag in your runner's kit and by registering for one of the women's series races by June 1st you will be entered in a draw for one of five fantastic swag bags worth $250. Don't miss your chance to win, register today!

Tara Melville & Brad Melville, Series Directors

racedirector@runmsc.com

Faces of HSBC Triathlon Series

By Roger Hospedales

This month, the Faces of the Series features our first couple. Tamara Hopkins and Terence Conroy. Check out their brief profile below, then visit the full profile here, along with a collection of our past athlete profiles.

Tamara Hopkins

Resides: Orillia, Ontario

Age group: Women 25-29

Years in the sport: 7

Accomplishments: 2008 HSBC Triathlon Series Winner (Women 20-24)

Fave Segment: The run because it means she made it out of the water and off the bike safely.

Fave Races: Lakeside (because it starts and ends the year), and Welland (due to canal swim and flat bike course).

Goals for 2009: Defending her 2008 HSBC Series title in a new age group.

Proudest moment: Completing the Parry Sound half in 2006 after entering the race on a whim and untrained. She loved the swim and run, but didn't like spending 3+ hours on the saddle.

Race day nutrition: Carbohydrates before and anything she wants after the race.

Interesting info: Comes from a wresting, rugby, and flag foot ball sports background, did her first race at the Barrie triathlon in 2003, enjoys cross-country skiing and trampolining in the off-season, seeking to improve her run speed, works as a teacher, and loves the colour pink.

 

Terence Conroy

Resides: Orillia, Ontario

Age group: Men 45-49

Years in the sport: 31

Accomplishments: 2008 HSBC Triathlon Series winner (Men 45-49)

Fave Segment: The bike because of the speed.

Fave Races: Lakeside (running on dirt roads), Welland (cool canal water, and fast bike course) , and Gravenhurst (one way swim from the boat).

Goals for 2009: Defending his 2008 HSBC Series title.

Self described statement: Goal oriented and driven. Seeking unique experiences that you can't get in everyday life, ones you can only get from competing in various sports- getting in the zone.

Race day nutrition: Muffin toast and red licorice. Gatorade 2 hours before then water then 10 minutes before the race sip Gatorade.

Suggestions to change the sport: Allow stronger swimmers to go in the early waves regardless of age. As an older athlete there is a lot of traffic to navigate in the water and in turn on the bike.  The decision to do so would be based on past results. And maybe a couples category.

Interesting info: Works as a high school teacher, originally from Timmins, did his first race in Cambridge in 1978, ran his first marathon at the age of 17, competed in swimming and cross country skiing at University, loves watching his fiancé compete, and is motivated by her accomplishments.

Tips and Articles From Coaches and Medical Partners

5 Simple Stretches to Help Avoid Cycling-Related Injuries

Endurance sports all have some element of being cyclic in nature.  This means the same motion, the same pattern of muscle recruitment, and the same potentially faulty biomechanics are repeated over and over again for a period of time.  Over time, even the person with the most perfect bike fit, cleat position, and musculoskeletal structure will develop adhesions within the muscles and the fascia covering them.

With cycling, some of the most common injuries are as follows:

1. Iliotibial Band Syndrome - Pain on the outside of the knee, generally the most painful at approximately 30 degrees of knee flexion during the pedal stroke.  This is often related to a seat that is too high, too far back, and imbalances within the hips and gluteal muscles which occur inevitably from the repetitive nature of the sport.

2. Piriformis Syndrome - "Achy Glute," which may be associated with "sciatic" like pain or achiness down the back of the leg.  This is often related to a cleat position that is causing your foot to be in a "toe out" position, and imbalances within the hip and gluteal muscles.

3. Patellofemoral Pain Syndrome - Pain that seems like its deep inside the knee, you cannot pinpoint where it is, "burning" in character after a workout and after sitting for extended periods of time.  This is due to improper tracking of the knee cap, and a resultant inflammation inside the knee joint.  This is often related to a seat that is too low, too far forward, and imbalances within the gluteal muscles, quadriceps muscles, or relationship between the quadriceps and hamstring muscles.

To avoid these injuries, try these 5 stretches on a regular basis:

      

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

Power or Heart Rate? Which is the better measure to monitor training intensity?

By Zach Weston MSc CK

With the various commitments and responsibilities we all have when it comes to monitoring your training to optimize performance the questions which are often asked are which is better? Heart Rate or Power? The costs of measuring these are not the same and not even in the same ball park. So are you getting all that you paid for with a power meter on your bike or can you get just as effective an improvement in your performance using a heart rate monitor?

A recent research paper from the Sport Science Institute of South Africa published in the March 2009 Journal of Strength and Conditioning Research examined the training effects comparing power based training to heart rate based training in well trained cyclists over 4 weeks. The training style was different than what those of you who frequent the "International House of Pain" (also known as the Dearborn Health/Iron Heart Computrainer lab) are familiar with. These elite cyclists were following a High Intensity Interval Training program consisting of 8 repetitions of 4 minutes at either 80% of peak power output measured in watts or the heart rate coinciding with 80% of peak power output. These intensities were determined during a VO2max metabolic fitness test identical to the metabolic fitness testing services offered at Iron Heart/Dearborn Health.

Training during this study was done on the athletes on bikes mounted to a computrainer. The HIT (High intensity intervals) were performed following 15 minutes of self selected warm-up with 90 seconds of rest between each interval.

To measure improvements, both a 40k time trial and VO2max peak power test were compared before and after the training program. Both the heart rate training group and the power training group showed significant improvements in peak power after 4 weeks. The heart rate training group improved peak power 5% over 4 weeks while the power training group improved 3.5% leading the authors to conclude there may be a benefit to training with heart rate. With regards to 40k time trial performance both groups improved by approximately 90 seconds in 4 weeks (91 seconds for the power training group and 87 seconds for the heart rate training group).

The group training based on HR monitoring was training at a higher wattage due to the lag delay in the increase in their heart rate. The average 5 second maximum power output for all intervals in the power group was 401 watts compared to 498 watts in the heart rate interval training group. The heart rate group tended to start the 4 minute interval at a higher wattage intensity with a marked decline in power compared to the group training based on watts.

Analysis of the heart rate and power output of the heart rate training group suggests they may have been training at intensities above their VO2max which has previously been shown to be the most effective means of eliciting additional improvements in already highly trained athletes.

Practical applications as stated in the article:

Although power is a more direct method of prescribing training, a potential limitation of this method is that power output training zones change significantly over a relatively short time period. This necessitates frequent maximal testing to update these values. In contrast, heart rate based training zones remain relatively stable throughout prolonged periods of time, which makes this method easier and less dependent on frequent testing than power based training.

So if you are unable to purchase a power meter or computrainer a heart rate monitor is not a bad substitute for measuring training performance. Optimally a combination approach using both heart rate and power is best. The critical factor however is getting tested regularly to make sure you are measuring the "right numbers" on the power meter and heart monitor. I recommend testing intervals of 1-3 months for power training and 3-6 months for heart rate based training.

Zach Weston is a certified Kinesiologist and Registered Clinical Exercise Physiologist practicing at Iron Heart/Dearborn Health in Waterloo. He is also a Faculty member in the Department of Kinesiology at Wilfrid Laurier University. He can be reached directly at zweston@IronHeartFitness.ca

For more information about this article please refer to:Swart, J. et al. The effects of high intensity training by heart rate or power in well trained cyclists. Journal of Strength and Conditioning Research. 2009, 23(2) 619-625.

Human Kinetics Book Feature

Cycling Anatomy by Shannon Sovndal

See what it takes to maximize cycling power, speed, and endurance! Cycling Anatomy will show you how to improve your performance by increasing muscular strength and optimizing the efficiency of every movement.

Cycling Anatomy features 74 of the most effective cycling exercises, each with clear, step-by-step descriptions and full-color anatomical illustrations highlighting the primary muscles in action.

Cycling Anatomy goes beyond exercises by placing you on the bike and into the throes of competition. Illustrations of the active muscles involved in cornering, climbing, descending, and sprinting show you how the exercises are fundamentally linked to cycling performance. From steep inclines to slick terrains, Cycling Anatomy will ensure you're prepared for any challenge that comes your way.

You'll also learn how to modify exercises to target specific areas, reduce muscle tension, and minimize common cycling injuries. You'll also learn ways to pull it all together to develop a training based on your individual needs and goals.

Whether you're training for an upcoming century ride or just want to top that killer hill with strength to spare, Cycling Anatomy will ensure you get the most out of every ride.

Regular Price: $25.95 (Canadian dollars)

Special Multisport price = $19.46

Order online today and save 25%!  Use Promo Code X644 when ordering

(offer valid until May 31, 2009  on Canadian orders only; not combinable with any other offers)

 www.humankinetics.com

Click here to see a page from the book.

Copyright © 2009  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.

 

Nutrition

Potassium Sorbate in Hammer Gel

By: Steve Born & Dr. Bill Misner

We recently received the following email: "Please tell me WHY you went and put potassium sorbate in your Hammer Gel? Potassium sorbate SUCKS. Do you put it in Perpetuem? "

Needless to say, we felt compelled to reply. I (Steve) wrote to the client with the following information:

As you probably already know, potassium sorbate is the potassium salt of sorbic acid. According to the information culled from various web sites, "Sorbic acid, or 2,4-hexadienoic acid, is a natural organic compound used as a food preservative. Sorbic acid is a non-toxic unsaturated fatty acid, which occurs naturally in fruit. Potassium sorbate is used to inhibit molds and yeasts in many foods, such as cheese, wine, yogurt, dried meats, apple cider and baked goods. It can also be found in the ingredients list of many dried fruit products. In addition, many products contain potassium sorbate, which acts to prevent mold and microbes and to increase shelf life, and is used in quantities at which there are no known adverse health effects."

Potassium sorbate is considered to be safe because of its long-term safety record and non-toxic profile. To give you an idea of its safety, the LD50 (the amount of an agent that is sufficient to kill 50 percent of the test rats) of potassium sorbate is 4340 mg/kg, which is a remarkably high number. Translated for a 75 kg/165 lb athlete that would mean a dose of nearly 325.5 grams (325,500 mg), an astronomically high amount, one that no one would even conceive of trying to take. Interestingly, and by comparison, the LD50 for rats consuming acetic acid (vinegar is a dilute aqueous solution of acetic acid) is 3310 mg/kg, and the LD50 for rats for sodium chloride (table salt), which is 3000 mg/kg.

Dr. Bill followed with:

Potassium Sorbate is called ""potassium (/E/ , /E/) -hexa-2,4-dienoate". Sorbic acid comes with a more soluble potassium salt, preservative potassium sorbate. As Steve pointed out, the LD50 of potassium sorbate is 31% less dangerous than common table salt. What would be the effect, IF a miniscule derivative preservative safer than table salt is removed from Hammer Gel, an electrolyte-enhanced carbohydrate energy gel? Mold spores, fungi, harmful yeasts, and bacteria would colonize within the containers harmfully within 90-days after receiving this product. The preservative-free gel would increase the risk of microbial infection, gastrointestinal side effects, and performance inhibition during the second half of an endurance event when the immune system cannot retard the microbial proliferation in the gut.

Potassium is found in most plant foods and is a required essential mineral element. Chemically Sorbate-hexadienoic acid is linked with either potassium or calcium salts to inhibit growth of microbes in wine, cheese, soft drinks, low-sugar jams, flour, confectioneries, candy, etc. Sorbic acid is commonly used in the United States to preserve wines, cheeses, baked goods, fresh fruits and vegetables, refrigerated meat, pharmaceuticals, and cosmetic products. Sorbates are commonly used to extend the life of fish and shellfish. Sorbate inhibits the development of yeast and mold in the fish product. Sorbates are applied as a fungistat for prunes, pickles, relishes, maraschino cherries, olives, and figs and are used to extend the shelf life of prepared salads. Sorbates also preserve meat and poultry. For example, country-cured hams sprayed with sorbate solution result in no mold growth for 30 days. Potassium sorbate is found naturally occurring in the rowan berry & mountain ash. When dissolved in water, potassium sorbate ionizes to form sorbic acid which is effective against yeasts, molds, and select bacteria, and is widely used at 250 ppm to 1000 ppm levels in cheeses, wines, dips, yogurt, sour cream, bread, cakes, pies and fillings, baking mixes, doughs, icings, fudges, toppings, beverages, margarine, salads, fermented and acidified vegetables, olives, fruit products, dressings, smoked and salted fish, confections and mayonnaise. Potassium sorbate is a naturally occurring unsaturated fatty acid and is completely safe with regard to health and has the lowest allergenic potential of all food preservatives.

There is no need for a preservative to be added to the powdered energy mix, Perpetuem. However, fluid-based Gels require a compound to safely inhibit microbial contamination once original ingredients have been changed from a powder to a gel.

For more information on Hammer Nutrition products, visit their website.

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.

 

Check out the new MultiSport Zone in London

London will soon be the home of a new 4900 square foot training centre and retail store for the multisport enthusiast. MultiSport Zone is located at 820 Wharncliffe Rd. S. (at Southdale) with easy access to the 401 and 402 highways.

The training centre includes a state of the art propulsion Endless Pool with video recording, a great tool for coaches and those looking to perfect their swimming technique. The CompuTrainer MultiRider system is also a great tool for coaches and athletes to develop cycling technique, for fitness testing, or racing against friends on the actual cycling courses of various events from the Ontario races series through to Ironman events. Complete the infamous Muskoka 70.3 bike course without the drive to Huntsville. The facility will offer scheduled group classes and individual coached workouts for swimming, cycling and running. The on-site certified coaching staff, athletic therapist and registered massage therapist will meet the needs of experienced or beginner athletes. Multisport Zone is also developing extensive youth programming.

On the retail side Multisport Zone will carry a wide range of swimming, cycling and running products from leading manufacturers such as Felt, Scott, Zoot,  Pearl Izumi, TYR, Profile Design and others. Get everything you need at one location.

Store Update: Construction is progressing quickly at this point! Our grand opening will be the weekend of May 23 & 24. Come in to talk with product reps, take advantage of amazing grand opening specials and enjoy some of the sights and sounds of the weekend event. Continue to visit our website for construction progress and more grand opening details.  

www.multisport-zone.com

HSBC Sponsors Clean Air Champions

When training for one of HSBC's multisport events, there is one fundamental piece of equipment many athletes take for granted: clean air.

Clean Air Champions (www.cleanairchampions.ca),a national registered charity, has more than 150 national team, Olympic and Paralympic athletes working to improve our air quality by educating and inspiring Canadians to adopt more active and environmentally sustainable lifestyles.

The charity offers a range of school and community programs that promote active, healthy living. One of their core school programs is HSBC Clean Air Achievers (CAA). CAA is a curriculum-based program for students in Grades 6-9 and currently runs in six provinces involving over 50 Champion athletes.  This unique program explores transportation choices and its impact on air quality, climate change and health.  Students use a sophisticated website to enter travel trips which calculates the greenhouse gas emissions they have prevented by choosing sustainable modes of travel.  Teachers are provided a comprehensive Teachers Manual with a range of curriculum linked activities. Best of all, the Champions deliver two inspirational presentations to each class.

You too can become a Clean Air Achiever by registering a personal account where you record your travel trips. Please visit the HSBC Clean Air Achiever Website and use the code HSBC1 to register under the HSBC Race Series user group. This is an excellent way to join thousands across Canada to find out how many greenhouse gases you have prevented, and how many kilometres you have traveled, as you train for your HSBC races!

A Canadian Mission for Haiti

By Nick Capra

I arrived in Cap Haitien, Haiti's second largest city for a short three-day excursion on Monday November 17, 2008. The intent was to shore up some loose ends on the Cap's first ever 10km road race. It was my first time visiting Haiti and I must admit it was quite difficult trying to stay focused on the task at hand. Although I had been aware of the deep poverty, lack of basic infrastructure and the devastation in the wake of the most recent hurricane season, nothing can prepare you for what can only be described as heart breaking.

Several months earlier Art Duerksen, a great giver and inspiration to everyone blessed to meet him, asked me to help as technical advisor on the Cap's first road race. Art is co-director of Men for Missions International - Canada, a faith-based organization that works with OMS International and other NGO's around the world. They are responsible for delivering everything from wells to schools, medical clinics, orphanages, churches, micro-loans and more in countries in Africa, South East Asia, South America and of course Haiti. Knowing the hope that Art has delivered all around the world I couldn't say no to his request, and so off I went.

I spent almost all of my time in Haiti working on the race, out on the streets, meeting Haitians, including Joseph Fritz, one of the three mayors of Cap Haitien, who has committed to the race with full support. Through every turn and down every alley, I could't stop looking - looking at everything that comes with an 80% unemployment rate. The burning of garbage on the streets, the burning of coal as fuel to cook food, the milling of wood using a hand saw for the construction of shelters, the prying of a tire from a rim with just the use of a stick in hand, the goats and sheep and hens scavenging amongst the populace. I found there was so much to take in at every turn that it was not until I was alone reflecting on the day that my emotions matched the thoughts of what I had seen. I am more determined now to see this race through. I am more determined because I know this day will be a day the Haitians in Cap will be proud of. It will bring joy and purpose to a day that might have just passed as every other. In all the turbulence of what are the streets of Cap Haitien, I could not help but notice that although most are just surviving, the Haitians were seemingly content. I do not recall witnessing any anger - quit the contrary in fact.

On the second day of my visit, Art had to stop in on an orphanage built by OMS and the Joy and Hope of Haiti volunteer group . While he inspected the maintenance and upkeep of the facility, I had a chance to meet some smiling kids and generous caregivers, greeting me as if I were some distinguished guest. Outside the gated compound were dozens of children, gathered around us, so excited to see themselves in an image caught on our digital camera. Something so little brought so much joy. 

The idea of having a race in Haiti was the brainchild of Ester Pauls, the spirited owner of Hamilton's Runners Den. Ester and her husband Gord have been responsible for raising literally hundreds of thousands of dollars for projects in Haiti through various events including the Hamilton Marathon. This race would be yet another opportunity to deliver hope to people in need.

In January, 15 Canadian runners, including myself, will descend on Haiti, bringing down badly needed funds and support. As a group, we have committed to raise $30,000.00 to put on the race, to purchase a generator for a dental and medical clinic and fund a local radio station that focuses on basic education. The Marathon de la Solidarité will see over 250 Haitians, several Dominicans and 15 Canadians take to the streets for the first time in a 10km road race.

Our goal of raising these funds in such a short period is bold but certainly attainable. You can help too. How? Running Free will be accepting donations for this Canadian mission. No amount is too little. Please be a part of this mission and drop by the shop, and give what ever you can. I have seen first hand what previous funding drives have brought to this country and I assure you everything you give will go directly to our target. Great projects are happening right now in Haiti, but much more is needed.

Here's how you can help

Donate in person (cheque, Visa or MasterCard) at any Running Free store or by phone using Visa or MasterCard.
Barrie - 705.728.1110 | Newmarket - 905.235.1438 | Markham - 416.410.3733

Or by mail: Send a cheque payable to OMS International - Canada. The address to send is - Running Free c/o Mission Haiti, 708 Denison Street, Markham, ON L3R1C1.

All donations over $20.00 will receive a tax deductable receipt. In order to receive a 2008 tax deductable receipt, donations must be in our office by December 30th, 2008. All donations after that date will receive a 2009 tax deductible receipt. All cheque donations should be made out to OMS International - Canada.

Nick Capra is Running Free partner, apparel buyer, Boston marathon qualifier, and lead singer for the Running Freaks.

Interesting Triathlon Article on CBC Website - Including Joe's Team

The TriRudy group made mention of the fact that there was a great article about Triathlon on the CBC website. It was also nice to see a section on Joe Findlay and Joe's Team. You can read the article on the CBC webpage.

Give'r For Liver

Give'r for Liver is a marathon training program for walkers (experienced runners are also welcomed).  It is an opportunity to challenge yourself and experience the exhilaration of crossing the finish line after 42.2 kilometers.  Give'r for Liver 2009 will take place in beautiful Maui, Hawaii on Sunday September 20th.
Create personal motivation with a great exercise program, travel to exciting marathon destinations, build lasting friendships, all while making a difference in the lives of those touched by liver disease.
Participants are required to raise money for the event and we provide each participant with round trip airfare, hotel accommodation for six nights at the Westin Kannapali Villas, marathon registration, team gear, fundraising support and encouragement, and an experience that will leave you saying aloha!
One in ten Canadians- men, women and children - will be affected by liver disease in their lifetime.  Register for Give'r for Liver and make a difference in the lives of those touched by liver disease.  For more information visit www.giverforliver.ca or contact the London Chapter of the Canadian Liver Foundation at 519-659-0951.

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

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