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HSBC Triathlon Series Newsletter - June 2009

Volume 8, Issue 5 - June, 2009

The HSBC Triathlon Series Starts in a few days

Lakeside Triathlon Weekend (June 6 & 7)

Yes, we are excited as you are about the 2009 series kick off this Saturday at Lakeside. We have another sold out weekend and are sorry if you could not race with us. But we did warn you that the races would fill up. All registered athletes should check the pre-race instructions for all the up to date information for this weekend. 

Don't fret for too long though because this month there are still two other HSBC races to choose from this month. Binbrook on June 14, and Welland on June 28. These are also filling up fast so make sure to register as soon as possbile to ensure that you are racing.

This edition of the newsletter highlights news from the series, an update on the past Faces of the HSBC Series athletes, a look at the histoy of the Bala Falls triathlon, training articles, the new Ask the Pro section, some great deals from Human Kinetics, and lots more.

Once the season gets going, look for a growing collection of podcast content. Make sure to subscribe (iTunes or online) and to visit often. Facebook users can check out our page here.

Safe training & see you all at the races.

Roger Hospedales

HSBC Triathlon Series Newsletter Editor & Podcast Producer

Plan Your Route with HSBC

Whether around the course or around the world, HSBC can help you plan your life's route

At HSBC we are excited to plunge into the summer with the annual HSBC Triathlon series starting on June 6^th. To better prepare for the race be sure to visit www.planyourroute.ca. On this website you can see maps of the Toronto Island race and other HSBC sponsored races and complete a poll for a chance to win a trip to the HSBC Championships international golf tournament in Sheeshan, Shanghai, China.

HSBC dome tent will be found on-site at the Toronto Island course on August 15^th, and 16^th as an ideal place for you to relax and ease your mind with information regarding the race and your finances. Our experts will advise you on how to best prepare for the remainder of the race and the fiscal year. While here, allow us to capture your success by taking a picture of you with a photo finish background, which you can later retrieve from www.planyourroute.ca.

Come out to compete or to support competitors throughout the summer months!

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

Series News

Season begins June 6 at Lakeside

Check the pre-race email for all details.

Race Updates

Binbrook - Held the week after Lakeside, this second race of the series is filling fast. Come experience a beach start swim, fast bike course, and a run course that features a varied terrain of grass, trail, and pavement.

Welland - Like Binbrook, this race is filling fast too. Why not close out your month of June with a flat and fast course? The time trial start and arena finish is quite cool too. Register here.

Gravenhurst - Almost all sold out so if you intend on racing, register today. It will be the host of the Provincial Duathlon Championships.

Bala Falls - Read the story in the Athlete & Special Interest Stories section.

Bracebridge - This year there will be two days of racing. On Saturday August 8th, there will be a Sprint Duathlon and Triathlon, and on Sunday August 9th, there will be a Half Iron Distance Triathlon and Duathlon, along with a GT 12.9 (Give-It-A-Tri) race. Racers can look forward to faster swim times this year since the swim start will be moved in order to avoid the downstream currents experienced last year. The Half Iron Distance Triathlon will also serve as the Provinical Long Course Triathlon Championship. Register here.

New Host Hotel for Gravenhurst, Bala & Bracebridge

We have secured special rates at the Residence Inn Gravenhurst Muskoka Wharf for all Multisport Canada triathlon participants during the dates specified in the grid below. Please take advantage of these great rates which are sure to the snapped up quickly.

Visit the dedicated online booking page here.

 

Event	Start Date	End Date	Suite Type	Rate
Gravenhurst Triathlon	July 17, 2009	July 20, 2009	Studio King Suite	$169.00
			One Bedroom Suite	$199.00
			Two Bedroom Suite	$300.00

Event	Start Date	End Date	Suite Type	Rate
Bala Falls Triathlon	July 24, 2009	July 27, 2009	Studio King Suite	$169.00
			One Bedroom Suite	$199.00
			Two Bedroom Suite	$300.00

Event	Start Date	End Date	Suite Type	Rate
Bracebridge Triathlon	August 7, 2009	August 10, 2009	Studio King Suite	$169.00
			One Bedroom Suite	$199.00
			Two Bedroom Suite	$300.00

These rates are based on availability and are NON-LAST ROOM AVAILABILITY. Rates do not include applicable federal and provincial taxes.

Season Long Draw

New prizes have been added to the season long draw and more will be added throughout the season. If you are lucky, maybe you can ride away with a brand new $3000 Specialized Transition Comp bike.

How do you qualify for the draw? We will track your races and once you have entered THREE OR MORE RACES you are automatically entered. Additional ballots are given when you complete a post-race online survey. The more you race the better your chance to win. We thank all of our generous sponsors for the prizes.

One of our proud sponsors, GoodLife Fitness, has launched and exciting contest for our 2009 Tri Series. Please visit our website for your chance to win!

Early Bird Prize:

May 31, 2009	1 Month Membership
June 30, 2009	1 Month Membership
July 31, 2009	1 Month Membership
August 31, 2009	1 Month Membership
September 30, 2009	1 Month Membership

Grand Prize:

October 31, 2009        1 Year Membership

The contest is limited to one entry per person, must be legal age to quality.

Swim, Bike or Run Back Into History....

This summer we will be selling our Race Shirts from previous seasons at all of our races until they are gone - so don't miss out!

Zoot Technical T's will go for an amazing $20 per shirt. And our cotton shirts will go for the low price of $5.00.

If you missed out on that favourite race, don't despair! You may still be able to at least sport the flashy fashion. Please visit the Registration booth after Race Day Kit Pick-Up is complete to see our selection.

Check out our new Podcast & Facebook Page

After this weekend, we will add new podcast content. Look for post race interviews, and more. Fresh content will be added throughout the season. Make sure to subscribe to the podcast so you can receive all updates from the series. You can get the podcast via 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.

Make sure to visit our Facebook Page and to add us as a friend.

Volunteer Help for 2009

We would like to extend our thanks to everyone that volunteered in 2008. Events like ours cannot happen without volunteer support and we are looking for volunteers to help at our 2009 events. Why volunteer? It is fun, you can give back to the sport and your fellow competitiors, and we offer some other great incentives. We offer: donations to support community groups or sports teams that volunteer at our events, High School (and Grade 8 Grads) can earn volunteer hours toward their required 40 hrs, FREE racing for young (high school and university) athletes in exchange for volunteering, entry discounts to racers who help recruit volunteers. Helping us recruit volunteers in your local community does not preclude you racing at your local triathlon. If you think you could recruit 8 - 10+ volunteers for your local triathlon, or would like to volunteer, drop us an email at volunteers@multisportcanada.com and let us know. See you at the races!

 

Faces of HSBC Triathlon Series

What are they up to?

By Roger Hospedales

We have profiled a total of 16 athletes for the Faces of the HSBC Triathlon Series and at this point felt it would be great to get an update to find out what these athletes are up to. As you will notice, these athletes are still going strong and have some impressive plans for 2009.

Kimberley Arsenault

Eagerly looking forward to racing on her new P3C (Christmas gift from her husband) and getting back to the Duathlon World Championships (she had a string of 9 in a row but a new career detained from going to World's in the past few years). She misses being part of the Canadian team that always comes out in big numbers, races hard, has the most fun, and is always making the most noise cheering each other on. She did not want to reveal this in the original profile, but it is definitely worth mentioning. In 2001, Kimberley qualified for Ironman Hawaii by winning her age group at Ironman Malaysia. At Hawaii, she did not have the day she wanted but finished (14:35:42) what she started.

Clare Atkinson

Swam with the Markham Masters all winter, and acquired a new running buddy (a terrier she adopted from a shelter) who keeps her company on her solo runs. This year, her focus is training for her first Ironman at Ironman Florida. She will compete at the Bracebridge Half Iron (her favourite half), and other selected HSBC races that she can fit into her training schedule. Clare will attend the Lakeside Sprint and KOS with her family as both her husband (a speedy guy himself) and daughter are participating.

Gord Avann

A new member of Team Running Free, he will plans to race the full schedule of HSBC races, and will be part of the Canadian World Championship Duathlon team competing in North Carolina in late September. Gord underwent total shoulder replacement in the off-season and will take this coming season off of triathlons and concentrate on duathlons, running and cycling events. A return to triathlons and a late Ironman are on the schedule for next year.

Nicole Bailey

Still a proud Athena, she completed the Muskoka 70.3 last year. This year's plans are to head back the Muskoka 70.3 and compete at the Olympic distance at the World Police and Fire Games in B.C.

Karen Gamble

Competed at the Vancouver World Triathlon Championships at the Olympic Distance and had a great race.  This season, her 'A' races are the Bracebridge Half Ironman and Ironman Florida (her first Ironman). She hopes to repeat as champion for the W50-54 category but doing fewer races due to Ironman training. She looks forward to a full complement of HSBC races in the 2010 season.

Jimmie Georgas

Currently suffering from plantar faciitis in his left foot. He plans to get the injury in check and get back to duathlon racing later in the season.

Angus Kim

Suffering from Achilles tendonitis so he is having a hard time walking the day after a run. Ironman USA Lake Placid is his main focus, along with Gravenhurst and selected HSBC races that his body allows him to do.

Mike Leader

Moved to London, U.K. for work and took a bit of a break from racing and training. Mike is back running again and is doing the London 10k and hoping to run the London Marathon next year. Is volunteering at the London Triathlon later this summer, apparently one of the biggest triathlons in the world (by number of participants).

Kent Parkinson

Recently became a certified professional bicycle mechanic by the Winterborne Bicycle Institute. Has been mulling around with the idea of renting out some higher end bikes/wheels for this year. Is also considering running a series of beginner clinics focused on the basics of race day with the possibility of doing some private coaching. He plans to lose some of his ample winter weight and fit in as many HSBC races as he can, adding to the 200+ tally in his career. Look for Kent to announce at various races in the HSBC series.

Allison Poe

Living and working in Gainesville, Florida at environmental consulting firm (Pandion Systems, Inc.) as a "bat biologist."  She is getting married in August to Martin Costello (former HSBC triathlon admin guy). She has been racing as much as she can, achieving some stellar performances. Raced under 5 hours for the first time at the Amelia Island 1/2 Ironman distance (4:53), 1st in 25-29 age group at Morgantown 1/2 Ironman distance, finished 1st overall female at the Great Clermont triathlon, 2nd in 25-29 age group at St. Anthony's triathlon, and was recently 4th in 25-29 age group at the Florida 70.3. She misses Canada but loves the warm weather of Florida.

Athlete & Special Interest Stories

The History of the Bala Falls Triathlon

By Roger Hospedales

Many of you are aware that the Bala Falls Triathlon is a popular event on the Ontario Race Calendar (this year marks its 15^th race). However, how many of you know why the race got started in the first place?

Over the years, the history of the race has been lost somewhat but MultiSport Canada aims to do its part to ensure that the roots of the race be remembered and that the spirit remains alive. We will kickstart that process by a series of articles in the next few newsletters. Further to that, we will continually acknowledge the history of the event at the race, and award a $500 bursary to a deserving young athlete.

The first race occurred in 1995 as a memorial to Lisa Hamann. Lisa was a successful Nuclear Engineer with Ontario Hydro, where she promoted an athletic lifestyle by organizing the annual fun runs and multi-team participation at the YMCA Corporate Challenge. She competed as a triathlete for many years, was a two-time Ironman Canada finisher, was a source of inspiration all she came in contact with.

"This was a fun summer cottage tri we put on 14 years ago. Participants were members of the Roads Scholars running club. The event was meant to be, and was, lots of fun for everyone involved. We wished it to serve as an important memorial to Lisa whom we'd all trained and raced with," said Tony Chisholm, who participated at that first event. "This was a handicap race and I remember we all found you worked much harder trying to catch and beat the person ahead of you who is supposed to be slower. Andrew (Stewart) got a lot of grief, if I remember correctly, from critics of his handicap system. Theoretically, if everyone is properly handicapped (when is that ever going to happen?) all racers should finish at the same time!"

As mentioned earlier, this year, MultiSport Canada will award a $500 bursary towards the education of a young athlete. We hope to have the selection criteria for the bursary by the next issue of the newsletter where we will have another article about the history this great event. Perennially sold out, spots are still available for this year's race. Enjoy the pictures from the 1995 inaugural event.

 

Grundman and Barnes win at Ironman 70.3 Florida

On Sunday May 17th, over 2200 athletes from all over the world competed at Ironman 70.3 Florida at Disney. The pro swim began at 6:20am with all the age group waves following. The waters were calm, the sun just rising as the race began with the 1.2 mile swim, then a 200m run to the bike transition where the athletes started on a 90km bike ride through parts of Disney, then the rolling hills of Avalon into a strong south headwind as they wound their way back through Disney. The athletes then racked their bikes for the last leg of the race a 3 loop 13.1 mile run that took them on paved roads and a grass track. Athletes from the D'Ornellas Racing Team competed at the event and there were a few outstanding performances.

Bonnie Grundman, a 13 time Ironman finisher, won her age group (W50-54) in 5:20:04, and Harry Barnes, a multi-time World Champion, won his age group (M60-64) in 5:10:01. Both earned qualifying spots to the November 14, 2009 Ironman 70.3 World Championships in Clearwater, Florida. Dierdre Douglas was 6th in the (W35-39) category, and Shannon Kemp, 2nd female overall at the Bracebridge Half Iron in 2008, placed 15th in the (W30-34) age group.

 

For more information about D'Ornellas Bike Shop and their Racing Team/Cycling Club, visit www.dornellas.com.

 

 

 

Ask the Pro

Our pro panel of Nigel Gray and Richard Pady will answer your questions in each newsletter. So get your thinking caps on and send your question(s) to hosspro@hotmail.com. In this inaugaral edition of Ask the Pro, Nigel Gray addresses the use of heart rate monitors.

Question: I've been in the sport for one year and I am considering buying a heart rate monitor. Would it be useful for the sprint or Olympic distance races I plan to do? How do I use it for training/racing?

Nigel Gray's response:

Heart rate monitors can be very helpful tools when it comes to training but they have to be used properly and you have to be aware of the limitations of heart rate.

One of the biggest uses of heart rate is to help differentiate your training zones. One of the most common mistakes with training is that the athlete trains at a very similar intensity every day. This becomes very limiting over time as the body needs to have different stimulus in order to keep adapting and progressing. By using heart rate you can see if you are training in the same zone everyday or if you easy days are easy, steady days are steady and hard days are Hard!

Athletes can get too attached to heart rate as well and don't factor in a few key limiters. What you are trying achieve with heart is to better dial in your Perceived Exertion (PE). So you need to pay attention to how you are feeling as well as you heart rate. Your heart rate can be high or low due to other issues (e.g. heat - higher than normal heart rate, fatigue - lower than normal heart rate) but if you tie in your PE to your heart rate you will be better able to adjust your intensity levels for any given workout to make it optimal.

Setting up your training zones: The first key step when using heart rate is to set up some training zones. Remember first off that heart rate training zones are very individual, and having a high or low heart rate is not indicative of your level of fitness, it's just individual variation. The 220 - Age charts and any chart linking heart to age will only work for a very limited number of athletes. So stay away from setting up zones like this.

We generally recommend that you get a lactate test done to help determine your individual zones but you can also do it based on a max heart rate test. Your max heart rate is probably best found in a short running race (ie 5km or shorter and your max heart at the end of the race) or in a short TT on the bike (no more than 15km, all out).

Below is an example of some heart rates zones derived from a 5km running race with a max heart rate of 195. This also shows how the different zones match up with a heart rate value based off the max heart rate test and the corresponding PE for each zone.

ZONE	Heart Rate	Perceived Exertion	% of Max Heart Rate (195)
Zone 1	130-140	Very Easy	67 - 72%
Zone 2	140-150	Easy	72-77%
Zone 3	150-160	Steady	77 - 82%
Zone 4	160-170	Moderately Hard	82 - 87%
Zone 5	170-183	Hard	87 - 93%
Zone 6	184+	Very Hard	94%+

The key now is to then incorporate these different training zones into your training plan to get the adaptations you are looking for your goal races.

 

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

 

Tips and Articles From Coaches and Medical Partners

Taking Your Swimming To the Next Level

By Coach Craig of Swim Faster Now

Are you working on technique or improving your conditioning? I am often asked "What is the best way to make progress in your swimming".

The answer is simple. If you have a car with a wobbly wheel, it will only go so fast. Therefore, addressing your technique on a regular basis is the way to ensure continued improvement in your swim speed. I find that achieving proper balance and body position tends to be over looked in favour of getting a good workout, without too much focus on technique. Most swimmers enjoy getting in the water and swimming without focusing on these two aspects.

Achieving great body position and balance is something that can be worked on regularly in every practice and only takes 5-10 minutes of work to achieve. I have worked with numerous swimmers at the beginner to advance level of triathlon and competitive swimming. When they are taught and learn to apply the following focal points to their workout, they find within a couple of weeks that the drills become natural and their swimming ability makes great progress.

The drill which we do involves arms at the side with the face in the water and the water line at the back of the head. From here, the swimmer gently pushes the center of the chest into the water, keeps their nose pointed straight down (a focal point in the drill) and rotates their body to the side turning from the hip. Once the hips are completely turned, the stomach is pointed to the side wall of the pool, while the nose and eyes still look straight down and the kick is going side to side(not up and down). Hold here for 5 seconds and rotate from the hips only to switch body to the other side. What you need to remember with this drill is that you do not generate a lot of speed while performing it and if you struggle with it, try it with your fins on. As you become more comfortable with this drill you can begin to add proper breathing to it. At this stage, all you need to do is get on the side position and begin your count to 5. At the count of three, turn your mouth up until it just clears the water and take a breath, put your face back down and count 4, 5 and rotate. The goal here is to do this without moving the rest of the body (maintain your perfect balance). When turning to take your breath, remember to take away all muscle tension in your neck and remain relaxed. This drill is the foundation to achieving great body position.

At Swim Faster Now, our clinics are designed to go through a series of progression drills that address body position and balance all the way to hand entry and recovery. Triathletes that learn our progression drills are seeing stroke efficiency  improvements up to 40%. Our next clinic is on June 21^st from 9am-12:30pm with private sessions available in the afternoon from 1-6pm.

 

Please visit our website at www.swimfasternow.com for more information, or call us at 1-888-380-SWIM.

Coach Craig

 

Control

By Adam Johnston of The Endurance Lab

The first multi-sport races of the season are upon us. Use your first couple of races to develop a proper mind-set for racing. Such that you have peak racing experiences later in the year at your "A" race(s). 

"What has benefited me the most is learning I can't control what happens outside of my pitching." - Greg Maddux, MLB Pitcher

As an athlete at a race, all you should be concerned about are the very things you can control. The things you can influence. The things you can dictate. Your warm up. What time you arrive to the venue. Your pacing. Your nutrition. Your equipment.

Don't be concerned with extraneous variables beyond your level of control or influence. Don't worry about what the gal next to you on the bike is doing. Don't stress out about the heat or cold or wind or rain or hills. Don't worry about where athlete A or athlete B is. You worry about you.

"I don't worry about what I can control, because I can control it.  I don't worry about what I can't control, because I can't control it." - Unknown

Don't worry about the heat. You can't change it.  nstead focus on how much extra fluid you need to be taking, and how you should slow your pace down accordingly.

Don't worry about the hills on race day. Instead, focus on proper gearing, cadence, staying relaxed, and applying even effort up the hill.

Don't worry about the wind on race day. Rather, in the swim concern yourself with breathing away from the waves created by the wind. Focus on staying aerodynamic on the bike. Think about how the wind will cool you off on the run.

Don't worry about the time on the clock. Instead, concern yourself with your heart rate, your power, your pace, your feeling of perceived exertion. 

Don't worry about the chap beside you on the bike and run. Instead ensure you're doing all you can to properly pace, properly hydrate your race...and you'll finish as well as you were meant to.

Control...we only get a handful of racing opportunities per year. Don't let the race control you. You control the race.

The Endurance Lab is a coaching/training resource for triathletes, cyclists, and runners in the GTA. Our team of coaches work with athletes of all levels in assisting them towards their training/racing goals.

Learn more at www.EnduranceLab.ca.

 

The How's and Why's of VO2 Assessments

By Ian Maclean

One of the most frequently asked questions I get is, "Do you use a blood test for Lactate Threshold?" The simple answer is, No. I don't believe a simple blood lactate level test is enough data to truly measure a person's physiological response to a training stimulus. A full breath gas analysis that breaks down the subject's metabolic response to energy production demands is a far more in depth manner of determining thresholds and training zones. I believe that it is not just the threshold and subsequent training zones that are important. It goes far deeper than that. If you don't know what your metabolism is doing at specific heart rates, you don't know your body and you won't know how to train it or feed it.

Case study:

An individual determines that his/her Lactate Threshold (LT) is 174bpm. From here, you take percentages of that number to determine training zones. Recovery would be less than 75% or less than 131bpm. Aerobic Endurance would be 75%-85%, or 130-148bpm.

Aerobic Conditioning (Power) would be 85-95% or 148-166bpm. Threshold or Tempo training would be 95-105%, or 166-182bpm. Now, don't get me wrong, this is good stuff, and way better than some 220 minus your age max heart rate junk, but it doesn't tell the whole story.

Based on these numbers, most coaches would put this subjects LSD work in the 130-148 range, but what if they knew that at those heart rates fat was being metabolized at a rate of 4.5 fat calories per minute, yet in the next zone up, fat was being metabolized at a rate of 5.1 fat calories per minute. This subject is more efficient, and has a great endurance capability in the 85-95% range, and would actually end up UNDER training to their potential if they did not have that metabolic data available to them.

Aerobic Threshold is a far more important number to know, especially if the subject is an endurance athlete. Your Aerobic Threshold (AeT) is where your aerobic conditioning and endurance are at the peak of efficiency. This zone cannot be found through a blood Lactate test, only predicted. With a full breath gas analysis, this zone can be accurately pinpointed, targeted and improved. Common wisdom holds that your AeT is somewhere around 85% of your AT/LT. This is only an approximation though, and it won't get you to a peak level of fitness. I have seen AeT's upwards of 95% of AT/LT with proper focus and training, and without knowing your metabolic response to a training stimulus, you will never have the opportunity to truly build your AeT up to where it could be.

The higher your AeT is in relation to your AT/LT, the longer you will be able to maintain sub-threshold efforts, thus making you faster and more efficient, which is the holy grail of endurance athletes - greater speed with less effort (metabolic cost). A simple blood lactate test will only get you part of the way.

I've chosen to make the investment with the thinking that my clients are investing in my ability to improve their health/performance. I should come to the table with the most effective tools possible. And, I'd say the results over the last few years speak for themselves.  

In my next installment, I'll get into how a full breath gas analysis/metabolic profile can change the way you feel during exercise, for the better.

 

Ian MacLean owns and operates IMFIT.ca.

He combines years of experience with professional certifications in CANFITPRO personal training, NCCP certified fitness coaching, V02 Metabolic Assessment testing, F.I.S.T. certification on accurate bike fit. Ian MacLean and IMFIT.ca has helped hundreds of ordinary people achieve extraordinary results, and surpass their individual fitness goals.

 

Human Kinetics Book Feature

Running Well by Sam Murphy & Sarah Connors

Nothing beats the pleasure of running. Unfortunately, many runners are slowed down by injuries that could be avoided through changes in training or technique.

That's where Running Well comes in. Based on the latest scientific principles, this accessible guide shows you these techniques:

• How to minimize the risk of injury and stay healthy
• The differences between training and straining
• How to strengthen and maintain the primary running muscles
• Ways of assessing and improving technique
• How to recognize injuries early on and avoid more serious setbacks

And if you do get injured, Running Well will return you to action quickly. Sections devoted to each bodily region detail common symptoms and causes of discomfort. You'll learn how to treat the injury, know when to seek help and know how to prevent the problem from reoccurring.

From avoiding overtraining to increasing flexibility, Running Well has everything you need to keep you running all year round so that you sprint-not limp-to the all-important finish line.

Regular Price: $25.95 (Canadian dollars)

Special Multisport price = $19.46

Order online today and save 25%!  Use Promo Code X645 when ordering

(offer valid until June 30, 2009  on Canadian orders only; not combinable with any other offers)

http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736077453&associate=3449

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.

Special Father's Day Offer from HK Publishers

Having trouble figuring out what to get Dad for Father's Day or looking for ways to keep active this summer? As a thank you to their customers and fathers everywhere, Human Kinetics is offering a special 15% discount for a limited time on any product purchased from their website www.humankinetics.com. They have all kinds of resources from sports and fitness to strength training and nutrition.

Enter Code E5241 into the promo code box at check out. Offer expires: June 21, 2009.

Nutrition

Simplify Your Food

By The 7SYSTEMS Team

These days there seems to be as many types of food as there are theories about how to eat them. Add to it the idea of nutrition for sport and optimum performance and it can really seem like a jumbled mess. There are low carbohydrate, high carbohydrate, low fat, high fat, south beach, Atkins, fruit only, vegetarianism, veganism, carbohydrate loading, raw food and just about any diet you can think of. So which one is the right one and how do you wade through all the garble?

It's time to take a step back and simplify, simplify, simplify. Here are seven simple rules that will help you make smart food choices.

• Eat food that has little or no processing: For example, an apple, fresh off the tree is as good as it gets. The integrity of the apple exists in it's whole and all the positive nutritional qualities are in tact. It's only when we start processing the apple that we run into problems and loose nutritional value. Applesauce with added sugar and pasteurizing for example is not as good for you as a whole real apple.
• Read Ingredients Lists: Make a habit of reading what you are actually putting in your mouth. A good rule of thumb is to eat foods that have ingredients you can understand. In the food department, quality is more important than quantity.
• Shop around the outside of the grocery store: The outside isles of most grocery stores are the only ones you really need to go to. Fruits, vegetables, meat, fish, dairy and some bakery items such as sprouted grain breads are all you really need. The middle isles are generally filled with, you guessed it, over-processed foods that contribute little if anything to your nutritional requirements.
• Avoid refined sugars: Unfortunately, refined sugars are present in most packaged and processed foods. We have become a nation that is addicted to refined sugars and it is slowly killing us. Obesity rates are skyrocketing in North America and it is largely a result of the overconsumption of refined sugars. Watch out for products that have sugar in the first few ingredients and avoid completely anything with high fructose corn syrup.
• Understand Fat: Essential Fatty Acids (EFA's) are a critical component to a great diet. Often people do not get enough EFA's because most processed foods do not contain what we call "good fat". Instead they are laced with "bad fat" like hydrogenated oils and shortening. Avoid anything with the words "shortening", "hydrogenated", and "partially hydrogenated". 
• Don't overcook your veggies- Overcooking vegetables can kill the natural enzymes that are present in them. Try steaming them lightly as opposed to boiling them until they are soggy and droopy.
• Choose a good supplement: If you are an active person a comprehensive supplement is a good idea. It's difficult to attain all of your nutritional requirements through common foods due to the nature of how we prepare, package, process and preserve food. If you are extremely good about eating whole, non processed foods all the time then you likely don't need a supplement but my guess is that most people simply do not have the time in today's hectic lifestyle to get everything they need. Add a healthy dose of endurance exercise like triathlon or marathon running and you start demanding more from micronutrients. There are plenty of supplements that are cheap but extremely low quality. The best course of action is something like 7SYSTEMS endurance sports supplement that targets active lifestyles specifically, is extremely high quality and takes the confusion out of the process  of what minerals, vitamins and anti-oxidants to take. Read more about why you need a sport-specific supplement at http://www.7systems.ca/?page_id=8.

It's time to get back to the way we thought about food 100 years ago. Most people had their own vegetable garden in the back yard and foods were not packaged and over-processed.  The less we mess with food, the better it generally is for us.

HSBC special offer! SAVE $10 when you buy 7SYSTEMS endurance sports supplement for the first time. Just enter the coupon code: HSBC7. Offer available ONLY for the first 20 new customers who enter the coupon code. Order here. Limit 1 coupon per customer for orders of single containers. Offer expires June 30, 2009 at midnight, EST.

 

Partner Events

Tri Kids Triathlon Series

 

Ontario's newest series for kids, has four races for the 2009 season. Mississauga, Oakville, Bracebridge and Milton. Each one provides a unique race setting. Tri Kids Triathlons are non-competitive, safe events designed for 3 to 15 year-olds. The first race takes place on June 21st in Mississauga and is expected to be a sell-out so register early.

Visit TRi KIDS Triathlon Series for more details.

 

Multisport Canada Running Series

Make sure to visit the site of the new MultiSport Canada Running Series and register for the races for this fresh and exciting series. The series aims 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.

 

 

Come celebrate the Island way of life on August 15^th when the MultiSport Canada Running Series puts a tropical twist on an already unique event. The first annual Island Girl 10K, a race created just for women, was recently renamed and promises a lively, Caribbean-style running event on a fast and scenic course. Steel drum bands, raffia skirts and tropical fruit await you after your race. Take the short ferry ride to Hanlan's Point, lace up your shoes and enjoy the camaraderie and festive ambiance of our women's only 10K. Challenge your sister, walk with your mom - join us on the Island where it's 'all cool running'. To register for the Island Girl 10K or for our other MultiSport Canada Running Series races visit www.runmsc.com.

 

The MultiSport Canada Running Series is proud to be associated with Look Good Feel Better, 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) in 1992, the program has helped over 90,000 women since it's inception. The benefits of the program go well beyond beauty.

Participants in our three MultiSport Canada Running Series events are encouraged to raise funds and awareness for this unique campaign. We encourage you to take some time to visit the Look Good Feel Better website to learn more about their free 2-hour hands on workshops offered at over 100 cancer facilities throughout Canada. The workshop brings together women with cancer in a safe and supportive environment where they benefit from shared experiences.

By running in support of this program you are helping women with cancer look and feel more like themselves again.

 

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

Please Support our 2009 Sponsors

We extend our thanks to each and every sponsor. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

 

Thanks To All Of Our Sponsors

As you all know there would be no race or series without sponsors. We extend our thanks to each and every sponsor starting with the HSBC Bank Canada or the local bike and running shops in the communities where you race. We hope that you all take a moment to visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of triathlon and duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting triathlon and duathlon.

A Message From The HSBC Bank Canada

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

About HSBC Bank Canada

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

Our Title Sponsor

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

 

Transition Zone, Volunteer and GT12.9 Series Sponsor

Series Sponsors

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

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

Silver Level Sponsors

Post-Race Bagels
Post-Race Prizes		Hats and Headwear

 

Local and Retail Sponsors

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

Medical Support

Thank you for racing in the HSBC Triathlon Series!

John Salt and the MultiSport Canada Team