MultiSport Canada Triathlon Series

MSC Triathlon Series Newsletter - July 2010

We are halfway

Can you believe it's July already? We are closely approaching the halfway point of our season and the first half has certainly been a booming success with our debut at Woodstock, a soggy but great day in Binbrook, and our inaugural Welland Half Iron which was a huge hit.

The wonderful news is that we still have lots of awesome races to choose from (except Gravenhurst of course since the Triathlons are sold out). So make sure that you make the best of the summer racing season and join us for a few more. And for those of you who completed the Welland Half Iron Triathlon, especially the women, please consider racing the Cobourg and Wasaga Beach Olympic Triathlons, this way you can qualify for the Triple Race Challenge and the chance to win cash and prizes.

Enjoy this edition of the newsletter, we have some important series news, our monthly exclusive book offer, Ask the Coach, articles about fueling during the bike, riding aero, swimming for newbies, a first timers view of the Welland Half Iron, and much more. As always, feel free to send me any articles at hosspro@hotmail.com. Make sure to check out MultiSport Canada Radio for course descriptions, athlete profiles, and post-race interviews.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

Order Infinit today and save

Train with the exact same beverage that will be available to you at our races. Order your Infinit RUN, RIDE or REPAIR formulas at www.multisportcanadadrink.com today and save money by having it delivered to you on race day! Listen to Infinit's Dacry Haggith on MultiSport Canada Radio as he describes the Ride and Run Formulas and why you should choose Infinit.

Wasaga Beach Race Will Be Capped

It looks like you really liked the new Transition Area and Finish along Beach Drive in Wasaga Beach. So far the entries for the 2010 race are up signifigantly from the same time last year. If the entries continue coming in at this pace we will reach the capacity of the Transition Area to hold bikes. We wanted to make sure that you know with lots of time that the Wasaga Beach race could potentially sell out this year. Some of the race venues are becoming very popular; Gravenhurst sold out in May. Remember also that Wasaga Beach is the final race in the Triple Race Challenge. We will post updates to the announcements on the Series Home Page and in the August newsletter.

Bala Falls - Junior Triathlon Sport Development Award

Starting this year, MultiSport Canada will be annually awarding a Junior Triathlon Sport Development Award in memory of Lisa Hamann and the history of the Bala Falls Triathlon. This $500 award will be presented to a local sports club to help offset membership fees for one of their young members. Amazingly, due to the generosity of some of the participants and founders of the first Bala Falls race, this year award will be $1000. Read more about the eligibility criteria, donation information, and other details of the award here.

Triple Race Challenge Prizes

We have added a few more prizes to the Triple Race Challenge prize pool and we are over $7,500 in total cash and prize packages. The first race of the Challenge took place on Sunday June 27th in Welland. So far 14 athletes have officially declared they are in the Triple Race Challenge. The beauty is that anyone who raced in the Half Iron Triathlon Welland, there are 250 of you, can still enter the Cobourg and Wasaga races and be part of the Triple. So far, RJ Ross and Saskia Holditch are the early leaders in many categories. Check out all of the details and prizing here.

2010 Volunteer Information

Events like ours cannot happen without volunteer support and we are already looking for volunteers to help at our 2010 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.

Exclusive Offers to MSC Racers

Book of the Month - Triathlon 101

Five common pre-race mistakes triathletes should avoid

By John Morra

Mora offers tips for beginning triathletes

The days preceding a first triathlon can be nerve-wracking for first time triathletes. In Triathlon 101, triathlon expert John Mora addresses five pre-race mistakes triathletes should avoid:

1. Overreacting to new race course information. It’s important to be familiar with the race course on race day, but don’t squeeze in some last-minute training based on new information you learn about the race the day before the event. For example, perhaps you discover that the bike course is hillier than you thought-now is not the time to get in some last-minute hill training. You’ll risk injury or burnout, plus it won’t do you much good, anyway.

2. Losing sleep. Chances are you’ll be a little anxious the days before your first triathlon. While it’s not a big deal to get less sleep the night before, long-term sleep deprivation over three or more days can cause you to lose your edge and diminish your enjoyment on race day. Make a special effort to catch up on your sleep the week before an event. This will also help your body recover from training.

3. Becoming too preoccupied with details. Triathlon racing, like life, is a balancing act. We’ve talked about the importance of covering all those details, but there is such a thing as obsessing over insignificant particulars. Examples include fussing over the lack of detail on the swim course map, fretting over which flavor Gatorade to drink, and checking the race Web site every 15 minutes.

4. Not accounting for race-day conditions. Keep an eye on the weather forecast in the days before the race. If there’s even a slight chance of rain, pack a poncho for prerace transition area setup and comfort. If conditions will be hot and humid, pack extra fluids and your best moisture-wicking racing apparel. Of course, don’t forget your sunblock and sunglasses.

5. Not preparing for a flat. We’ve talked about the importance of having the essential flat repair equipment on your bicycle-tube, frame air pump, tire levers. Yet, you’ll almost always see a novice triathlete walking his or her bicycle back to the transition area or waiting for a rescue wagon during a big race. Don’t let that be you. You should have done it long ago, but if you haven’t, visit your bike shop for the gear and a flat-tire changing lesson the week before the race.

This is an excerpt from Triathlon 101, 2nd Edition.

Regular Price Book: $20.95 (Canadian dollars)

Special Multisport price = $15.71 

Regular Price ebook: $18.95 (Canadian dollars) 

Special Multisport price = $14.21 

Order online today and save 25%!  Use Promo Code X792 when ordering.

(offer valid until Aug 1, 2010  on Canadian orders only; not combinable with any other offers)

Discount Club at Gears

Take advantage of the special prices available to MultiSport Canada customers. It is easy to get your discount. When you go to the store ask for Kevin Wallace or Ira Kargel and they will make sure you get the discount applicable with the product you are buying. Every Wednesday is The Gears/MSC discount day with 10% off most items in the store. Download the Discount Card or call the store (905-271-2400) and ask for Ira or Kevin for details.  Discount Club details.

The Gears Tour de France Specials

On top of the usual Gears/MSC Discount Gears is having their Tour de France specials. The July Tour De France Special is a 10% discount of the price of most of our road and triathlon bikes, in conjunction with a Specialized Canada Promotion that is described on www.Specialized.ca website, clicking on the Tour De France Special, and then the TERMS TAB for all the details. And don't forget to mention you are a MultiSport Canada Triathlon Series customer to Ira or Kevin.

Accommodation Partners

We have been able to arrange for special room rates at more of our races. Please contact our Accommodation partners and ask for the MultiSport Canada special room rates at our races. More information is on the individual event pages. Click on the logos below to get more details about the individual hotels.

Special room rate of $139 for MSC athletes. Normal rate of over $200 per night.	Gravenhurst (Sold Out), Bracebridge and Bala Falls Rate varies by weekend
Best Western Cobourg MultiSport Canada rates starting at $119.00	Woodstock and Lakeside The Quality Hotel and Suites Special rate of $103.99 per night
Best Western Suites Rose City in Welland Special rate of $105 per night	Comfort Inn - Welland

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

Ask the Coach

Our coaching panel of Nigel Gray, Chris Pickering and Richard Pady will eagerly answer your questions each month, please keep sending your questions to hosspro@hotmail.com.

Nigel Gray is Head Coach of NRG Performance Training, with over 12 years of coaching experience from beginners to Elite athletes.

nigel@nrgpt.com

Question: What can you recommend to help me stay injury free this season?

Following are a few pointers that will help keep you healthy and on track towards achieving your goals for the season.

First and foremost I would suggest a using a structured training plan. Following a program which incorporates an appropriate mix of frequency, intensity, duration and type of training focus (swim, bike, run, strength, cross train, recovery, etc) in each workout will be fundamental to achieving the results you desire. The plan should be flexible, allow for changes when necessary, and should measure your progress every 4 weeks or so. By following a plan which meets these criteria, you will be able to build safely and effectively towards your goals for the season. There are thousands of generic training plans available for purchase which can assist you in preparing for your race. Keep in mind that they are not one size fits all. If you are serious about making some measurable gains and are looking for a dynamic personalized program that will specifically address your needs then you should consider a coach.

Secondly, I would emphasize rest & recovery. The stresses that your body endures while training demands that you incorporate recovery time into your schedule. Failure to do so will result in an accumulation of fatigue, which the stubborn athlete with the “no pain no gain” mentality may disregard; this can lead towards a more severe effect such as chronic injury. In many cases this puts an end to the athletes season or sidelines them from their top priority race. Some examples of common injuries are shin splints or Iliotibial band syndrome (ITBS). Recovery becomes even more important as your workouts increase in volume and/or intensity. For many, dedicating at least one full day of the week towards recovery is key. This is a perfect day to catch up on weekly errands, spend time with the family, and get in some dedicated stretching time. Active recovery, such as yoga, pilates, or even an easy swim are all excellent choices as well. Sleep is the arguably the most important part of recovery....if you are exercising regularly you should be aiming for 8hrs a night or more. This is the time when your body mends itself so make it a high priority to get in some quality z's.

Finally I would suggest that you include some strength training as part of your routine. Building up structural tolerance in your ligaments, tendons, and muscles will result in the ability for your body to endure as you increase the stresses it experiences, i.e. more training volume/intensity.  Maintaining a strong core is also extremely important as most of the forces you generate start there. If your core is weak, your body will compensate by developing muscular imbalances, which often lead to injury.

I hope you find some of these pointers helpful and can enjoy a full summer of racing injury free.

Happy Training!

Chris Pickering

Chris Pickering is a Certified Healthy Results Training Coach, and a partner in Indoorrider.com.

rpady@healthyresults.ca

 

Training Articles

Maximizing Calorie Intake During Cycling

By Darcy Haggith – President Infinit Nutrition Canada

As an endurance athlete competing in mountain biking, marathoning and Ironmans I have come to know endurance nutrition is the key in reaching your true potential.  Before starting INFINIT Nutrition Canada I had already converted to using all liquid diet during my racing and training.  I simply learned I could process more calories in a given period of time as compared to consuming both liquids and solids.  Until I was introduced to INFINIT I thought it was normal to have to force down my nutrition at the 100-mile mark of my long training rides.  Sure I was a little skeptical when I read the claim that INFINIT would allow me to create my very own customized drink, but that is exactly what I did.  I simply manipulated the sliders on the INFINIT page to create a drink that had all of the desirable characteristics that my regular drink had and then I added what it couldn't deliver.  For me the taste was important as I struggle to consume a bottle an hour through out the entire ride, playing with the Flavour slider allowed for a drink that I craved all day long.  The other big need I had was a higher than normal Electrolyte load as I am a very heavy sweater, rather then taking salt tabs I now could get it all in one drink at the right level.

So there I had it all in one 300 calorie blend that was mixed at a concentration that was slightly isotonic as compared to my bodily fluids.  Not all that educated at the time about the importance osmolality or a concentration of a drink, I wasn't aware of why this was so important, but I certainly became aware of the importance.  Simply put, when a drink is formulated at the right concentration it will be emptied freely from the stomach and then readily absorbed into the small intestine.  Remember science class?  A liquid of low concentration will flow towards a liquid of higher concentration - simple diffusion!!  So what! Why is this important?

Immediately my calorie consumption during rides shot up from 300 calories to hour to a comfortable 450 calories per hour.  That extra 750 calories over the century rides along with proper hydration allowed me to finish my rides stronger then ever.  I am a big believer that recovery begins during training, I always look to finish my training bouts as nourished as possible.  Recovering with a tank that is 3/4 full is far better than finishing on empty.  This allows you to get more from that next training bout.  The ability to customize a sports drink is both novel and practical.  It allows you to train and race at your best and recover quickly so you can do it all again the next day.

INFINIT allows you to adjust total calories, flavour, protein, electrolytes and amino acid levels, even tune the blend of 3 different carbohydrates to match you chosen discipline.  Reach your potential - customize today.

Order your official race course recovery formulas at multisportcanadadrink.com today and we will deliver it to you on race day! Simply pick up your order at the Infinit Nutrition booth and save on shipping. Check out The Infinit Loop for the latest videos and information pieces.

Riding Aero

By Mark Hummel of Wolf Den Radical Cycling

When my Fiancé and I first started dating, I convinced her to give a Triathlon a try.  She is a very strong swimmer, and decent runner, but is deathly afraid of the bike.  She suffers and struggles through it for love, and every time we go out on the bike, I have to talk her through it.

Her first bike is a road bike, which she has used now for a few years.  Earlier this year I tried to convince her to use aero bars.  The discussion ensued.  I said to her, “If I get Simon Whitfield to tell you to use them, will you?”  Her answer:  “We’ll see”.

That night I hopped on Twitter, and the following conversation occurred:

Me:  @simonwhitfield my fiancé is afraid of bike on tri. She said that she will ride with aero bars if you send her a message to do so. Please!

Simon:  @ryeswmmr hey (named removed to protect the innocent), get on those aero bars and go go go. make sure your comfortable, just relax and have fun, enjoy the new speed!!!

Key word that he mentions is “comfortable.”  We’ll come back to that later.

So, the question this month is: if and when do you use aero bars?  Many people start triathlon by either using a mountain bike or an old road bike.  Then they usually move to a newer road bike, and then get around to putting aero bars on the bike.  Sometimes eventually they move to a Time Trial bike with integrated aero bars, a much different set up then a road bike with clip on aero bars.  For this article, we will focus on road bikes and clipping on aero bars.

Let’s first look at the physical differences, pros and cons of moving to clip on aero bars.  Clip on aero bars are just that, a set of aero bars that “clip on” to the existing road bar handle bars.

The advantage to moving to aero bars is both speed and eventually comfort.  The speed increases for two reasons:  Aerodynamics and Position

In the aero bars, you are in a more aerodynamic position.  When you drop your upper body into the aero position, your head becomes lower, your back becomes more rounded, and your body begins to simulate a “tucked” position, much like a downhill skier.  The next time that you see someone in the aero bars, think about their position and that of a downhill skier, and you will see that both are very similar.

When you are in that aero or tucked position, the air flow is directed over your head, down your back and around your body.  Your hands are close together on the bars, and act as a knife through the wind, reducing your wind resistance and allowing the air to flow easier over and around your body.  Compare that to the position that you are in when you are using the road bike handle bars.  In this position you are more upright, head up, hands almost shoulder width apart.  In that position, your upper body, while leaning into the wind, acts more as wind blocker, so that your chest and upper body are being ‘caught’ by the wind, causing increased resistance.

The second reason why you may increase your speed is your new “forward” position on the bike.  When you are in the aero bars, typically you will be set up closer to the handle bars, or more “forward.”  This is achieved by moving your seat forward on the rails, rolling your hips down and forward more, and/or by sitting further forward on the seat.

Once in this position, (known as a steep position) your body weight is also shifted forward.  This actually increases your power capabilities.  Being more forward transfers your weight over your legs more, making it easier to push down on the pedals.  Thus, you can go faster outputting the same energy, and it becomes easier to pedal.

Being in the aero position may first prove to be difficult.  Many people experience back pain that they didn’t have before.  This new position does at first put additional strain on your back, as you are engaging new muscles that you didn’t before.  However, with use and training, you will build up the muscles just like when you first started training, and over time any back pain should dissipate.

In fact, over time you should fell more comfortable and less upper body fatigue in the aero position.  The reason being is that in the aero position, you are resting on your skeleton, rather than relying on your shoulder and arm muscles when using the standard road bike handle bars.  In the aero position, your arms are almost at 90 degrees with your elbow bent, and you are resting on you upper forearms just forward of your elbows.  In this position, you are not engaging the muscles to keep you in place.  You are resting on your bones and skeleton, relieving pressure on the muscles.  You do continue to use your arm and core muscles, but only for stability and steering.  I know that in the aero position, I can go on a much longer ride than I can using only the road bike handle bars.

Finally, and getting back to Simon Whitfield’s comment, consider aero bars when you are comfortable.  By that he means when you are a comfortable and confident rider, and are ready to take your racing to the next level.  Riding with aero bars is slightly riskier, as your hands are not as close to the brakes, and it requires you to move your hands from the aero bars to the brakes and gears to engage either.  This sometimes can be tricky, especially at higher speeds.   In addition, the aero position make you slightly less stable, as your weight is now focused in a smaller area on the handle bars, which will cause the front wheel to be slightly less stable and susceptible to more movement.  I almost never go downhill in the aero position for fear of the “Death Wobble.”

Once you move to aero bars, take it slow, and become comfortable with the bars, just as you did when you first started riding a road bike.  If you do purchase aero bars, I strongly recommend getting a new bike fitting, as riding with aero bars will require a new position on the bike for maximum comfort, power and speed.

Race strong and smart!

Wolf Den Radical Cycling

mark@wolfonetwo.com

647-476-3499

 

Swim Advice for the Water Weary

By Larry Bradley

The triathlon season is in full swing around Southern Ontario and I have had the pleasure of getting my feet wet a few times already. Starting out this year, I had very little experience in the water and was very nervous about making the switch over from the duathlon but after a couple races, I am happy to say that the change has been amazing.

During the past eleven months, I have tried to soak in as much of the experience as possible to document my progress in the water. I hope that anyone new to the sport can read through my blogs and pick out some helpful pointers that will make the journey a lot less intimidating.

Swimming was not an easy decision but I had a bunch of people around me that made the transition a heck of a lot smoother. I also used much of my free time reading about the subject to make sure I was heading in the right direction. Here are some of the tips that I came across that have translated into two (so far!) successful swims in 2010!

1.   Find a reputable swim coach in your area or join a local program/club that has instructors on deck that can help you learn the proper swim technique. If you cannot afford this route, you can also find several very good websites, books and videos that will help you get a feel for the water. 

2.   Be prepared for your first swim session and make sure you have made a trip to a local swim shop to pick up all the essentials. You may already have a gear bag/backpack and towel so you may be able to skip these purchases. A good swimsuit is a solid start. Try to pick something that is similar to what you may wear on race day so that you become comfortable with the feel of this item. Goggles are also very important and you should not go too cheap on these. The better performing goggles will make your time spent in the water much more enjoyable. Some other items you may want to have in your swim kit are Swim Caps (if you have hair), Pull Buoys, Swim Fins, Kick Boards (all the pools I have been to have plenty so you can usually skip this unless you want it for open water sessions), Swim Paddles and Ear/Nose Plugs. It is usually best to check with your instructor to see exactly what you need before your classes commence.

3.   Once you have met with your instructor, and they have assessed your swimming abilities, plan your target triathlon event that you both feel will fit into your development. Start with a super sprint (Give-It-A-Tri) or sprint distance race so that you can find a comfort level with this portion of the sport. If you are attacking this solo, make sure you give yourself a realistic amount of time to get up to the distance required.

4.   If you do go the coach/program/club route, you are most likely going to be swimming once a week with them so you will need to find some more time to practice. Make sure you ask for “homework” that you can work on during your own sessions.

5.   Get comfortable swimming in a crowded space. There is a good chance that you will encounter other bodies out in the open water of triathlon. Being confident in your ability to get through these situations will help you remain relaxed and calm in the opening leg of the tri. This will save you a lot of energy and time and keep you in the race.

6.   In most cases in this region, you are probably going to need a wetsuit. If you want to check out the sport before making a large commitment, there are several shops that rent out triathlon wetsuits. If you know that you are going to stick with it, visit a triathlon specific retailer and use their staff’s expertise to make an informed purchase.

7.   As the event approaches, and you have some instruction under your belt, try to find a location in your area that has public, open water swimming. This is a great way to get used to the wetsuit, the outdoor elements (waves, sun, wind, current, etc.) and practice some sighting drills. Unless you are in a supervised area, make sure you always swim with a partner or group so that you stay safe in this environment.

8.   Be packed and ready for the race several days in advance. Make sure you go through your checklist for all the gear you will need to have an enjoyable triathlon debut. On race day, arrive nice and early so you have time to set up, warm up, get into the wetsuit properly, and get a visual of the course. Pick out your sighting targets and watch the other triathletes to pick out your swim lane.

Have fun!

Follow Larry Bradley's Triathlon Adventures here.

Athlete Profiles and Stories

The Welland Half Iron Triathlon - A first timer's experience

By Andrew Bayley

Brian Campbell, a longtime racer with us, brings us this great post race report from a fellow St. Catharines Road Runners and Walkers Club member. We hope you enjoy it as much as we did.

Rachel (Bayley) and I towed the line on Sunday June 27th, 2010 for our first half Ironman distance events. I was tackling the Triathlon (2K Swim, 90K Bike & 21K Run) while Rachel opted, with a little help from me, for the Duathlon (7.5K Run, 90K Bike & 21K Run). I have previously done the Burwell Olympic distance triathlon but wanted the challenge of the longer distance. Rachel on the other hand was a little surprised and somewhat shocked when I gave her a book called "Triathlon for Women", along with entry to the event, for Mother's Day. I think she said something like "just wait for Father's Day!"

We went to Welland to attend the pre-race walk through on Saturday and arrived for the race on Sunday around 7:45 am. If you've never done a triathlon before it's hard to imagine the amount of preparation and gear you need to tackle the different disciplines. Speaking of gear, I broke one of the most basic rules of racing which states you should never try new equipment for the first time on race day. I broke this rule with the purchase of a new neoprene wetsuit shirt, which I bought the day before the race at Outdoors Oriented. I thought it looked pretty slick and was quite comfortable but it was very tight to the skin with a rubber seal around the neck, which was also quite restrictive. Anyway I felt almost athletic as I entered the water for the mass start.

The gun went off and I tried to swim but couldn't breathe, something was definitely wrong. I was so surprised that I couldn't understand what the problem was. It felt very much like an asthma attack, only I don't have asthma. After a while struggling with this and bordering on panic I realized the wetsuit shirt was the problem and was making it hard to take deep breaths while trying to swim. I finally realized if I didn't get it off I wasn't going to make it but I was afraid of getting it caught over my head, as it's quite hard to remove. The only thing I could do was head for the shore to stand up and take off the shirt but unfortunately, when I put my feet down I cut my right foot in several places on the sharp, slimy rocks; things were going from bad to worse. I threw the shirt up on the bank into some bushes and my attempt to find it after the race was not successful so that certainly added to the cost of the day. Anyway with the shirt gone I continued the swim but my confidence was severely shaken and I found it very tough going.

Just as I started to get in a groove my calves went into spasm with two nasty baseball sized Charlie Horses that actually made me scream in agony. At that point a volunteer in a kayak offered to pass me the paddle and help me to shore but I was determined to get on my bike and didn't want to be disqualified so I rolled onto my back in the water and massaged my legs until I could go on. I made it to the swim finish in 56 minutes (cut off time is 70 minutes on the swim) ahead of only two other swimmers.

Coming out of the water I could barely walk due to the cramped muscles in my calves and cuts on my foot. Anyway I walked/jogged the approximately 500 meters to the bike transition and took my time getting ready while rubbing my legs. I took off on the bike and focused on stretching my calves as much as possible. I pulled off the 90 Km ride in around 3 hours 10 minutes which was the highlight of my day. I had a better ride than one of the pro-athletes who was hit by a car on his way back from Lake Erie. We had to ride around several ambulances, fire trucks and police cars and it was a scary sight to see that a van and cyclist were involved in the accident. Apparently the cyclist had a broken arm but was in stable condition.

On the way back I caught up with Rachel who was doing just fine other than general fatigue. After a brief chat I went on ahead of her but she came into the transition while I was still getting changed for the run so we decided to do it together and set off for the longest half marathon I've ever experienced. I thought 12 Mile Creek was tough this year in the heat but this was worse. On a positive note the course is very nice as it heads out toward Merritt Island on the trails. There were eleven water stations on the route all equipped with ice, cold sponges, water and gator-aid along with fresh fruit and pretzels. The volunteers were fantastic and the entire course layout and organization was exceptional.

We finished the race in just under seven and a half hours so all in all it was quite a long ordeal. We will likely do this race again next year but next time I'll give the swim a little more respect as that shaky performance set the tone for a very tough race.

Several other St. Catharines Roadrunners were also competing including Bryan Sheldon & Barb Laurens, Marie-Claude & Stephan along with Adam who placed well in his age group. Judging by the race results I think they all had a better day than me but believe it or not they actually train for races, crazy huh?

I'm hobbling around the office today (Monday) but happy that we persevered and have added another "first" to our racing adventures.

Rachel finished the Half Iron Duathlon in 7:19:53, and Andrew finished the Half Iron Triathlon in 7:24:23. Congratulations to you both on your finishes. We look forward to seeing you back next year when you get redemption for your swim.

Mission: Tri Possible

Mission: Tri Possible is a program, designed to take someone from a sedentary lifestyle, to crossing the finish line of their first ever triathlon. Offered through the University Health Network in Toronto (Toronto General Hospital, Princess Margaret Hospital and Toronto Western Hospital), and the program is offered to any employee.

Professional Triathlete Nicole van Beurden coaches this group (34 athletes) and Team UHN (16 athletes – the next step for those who've completed Mission: Tri Possible), as they train to complete the Toronto Island Sprint and GT 12.9 triathlons.

Find out more about this group at www.missiontripossible.com, and make sure to cheer them on at Toronto Island.

 

Camps, Clinics & Other Events

Swim Faster Now

So with the season underway, we are beginning to get a lot of feedback. The comments have been great. One man let us know that he recently cut his swim time in half after just a few one on one sessions with us. Many others have been seeing improvements between 30-40% over last season’s times. How are they doing this and how long does it take for these results to kick in? The answer is simple and the results are occurring quickly.

When you address your balance and spend time on mastering it through our progression drill format, you will see instant improvement in your swimming ability and most importantly, improved swim times with less effort. The mistake made by the majority of swimmers is that they feel improvement will come by doing their same stroke and pushing the distance in their training. To a certain point this can help. The results of this are short lived. Often when you push harder with incorrect technique you will injure your shoulders. When is the right time to address your technique is a question I am often asked. The answer is immediately.

When you learn the 6 steps to faster front crawl with all the detail of each step, you will have an instant understanding of how to swim a more relaxed, efficient stroke with better balance in a matter of a couple of one on one sessions with us or in a 1/2 day clinic. Why put off addressing your stroke until the end of the season, when you can begin to address it now and see improvements this season in your swim.

At Swim Faster Now, we have and continue to work with swimmers from the beginner to international level. We have taught thousands of participants how to swim smoother and faster right away. If you are interested in one on one private sessions, please call us at 1-888-380-SWIM to enroll, or if you are interested in our next clinic which is on July 18th from 9am-12pm, please give us a call or go to our website at www.swimfasternow.com

Absolute Endurance

Are you looking to get sharper and faster? Sign up for Absolute Endurance's 8 Week Triathlon Bootcamp and/or the Transition Clinic on Monday July 12th.

Check out more here or call (416) 483-2388 for more information.

 

Please Support our 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

We extend our thanks to each and every sponsor and the local bike, running and triathlon shops in the communities where you race. 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.

MultiSport Canada Triathlon Series

We are extremely grateful to have the support of our sponsors. Please support all of our sponsors. You can visit their website by clicking on their logo.

Title Sponsor

Series Sponsors

The Series Level Sponsors contribute a great deal to help make our series successful.

Official Bike Store	Transition Zone, Volunteer and GT12.9 Series Sponsor
Official Swim Course and Wetusit Sponsor	Official Post Race Food Sponsor
Official Timing Sponsor	Official Nutrition and Hydration Sponsor
Official Bike Trainer	Official Photographer

Silver Level and Race Site Sponsors

Post-Race Bagels	Official Eyewear
		Parry Sound
Athlete Support	Missisauga	Oshawa

Accommodation Sponsors

Gravenhurst	Woodstock	Rose City Suites Welland
Bracebridge	Cobourg	Bala Falls

 

Local and Retail Sponsors

Mississauga	Markham, Barrie, Ajax, Newmarket and Milton	Toronto
	Gravenhurst Rexall IDA	London
London	Orillia

Thank you for racing in the MultiSport Canada Triathlon Series!

John Salt and the MultiSport Canada Team