MultiSport Canada Triathlon Series

MSC Triathlon Series Newsletter - March 2010

Still got the Olympic fever?

With the Winter Olympics just completed, maybe you've got that extra bit of inspiration needed to get you through your workouts or even make the decision to get started. The weather is certainly perfect for it so you have no excuses. So if you haven't started training yet, now is the perfect time to get started since our race season starts in just over 3 months.

This issue of the newsletter is packed with exciting news, information, offers, athlete articles and training advice. From the introduction of Infinit Nutrition as our new official race drink, to our newest Face of the Series - Mike Carey. You don't need me yammering on because there is lots of stuff for you to check out. Enjoy and see you again next month.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

OAT Awards Provincial Championships To MSC Triathlon Series

We are pleased to announce that the Ontario Association of Triathletes (OAT) has awarded MultiSport Canada the Provincial Championship races to Cobourg - Olympic Distance Triathlon, Bracebridge - Long Course Championships for the Iron Distance and Gravenhurst - Duathlon Championship for the International Distance Duathlon. Details for all Provincial Championships are on the OAT website.

Infinit Nutrition - the official drink of the series

We are excited to have Infinit Nutrition on board with us this season. They will be joining us at all 10 races, providing the on-course nutrition, and making available a wide array of nutrition resources including free custom nutrition ‘how-to' webinars, informational literature, and race-day delivery of their product. We have 3 specially designed formulas for you. One for during the bike, one for the run, and one to help you recover from your race or training. Check out all the details below.

Order your drink mixes here so you can train with what will be on the course in 2010. Official Race Drink of Ironman France, Ironman Austria, Ironman Monaco.

MultiSport Canada Ride:

Extra calories, just enough protein to help you stay full (with no bloating) on the bike, 3 carbohydrate sources, 4 electrolytes and a less sweet flavour.

No artificial flavours, sweeteners or colours.

MultiSport Canada Run:

Made to be gentle on your stomach as your feet pound the street.

Slightly fewer calories, no protein, high glucose formula for easy digestion. No artificial colours and no artificial ingredients.

MultiSport Canada Repair:

Mix with water for a great tasting recovery formula.

Helping your muscles repair in time for the next session.

All natural with no artificial flavors, sweeteners or colours.

Race Schedule & Registration

Click here to download our race schedule in a handy pdf format.

Swim/Bike Option Added To Select Races and Relay Added to Give-It-A-Tri

We have had requests to add Relay to the Give-It-A-Tri races and also a Swim/Bike option. We listened and have added these to select events for 2010. Those events are:

Relays have been added to ALL Give-It-A-Tri events, except Lakeside
Addition of Swim Bike to Welland Half iron Distance, Bracebridge Half Iron Distance, Cobourg Olympic Distance, Wasaga Beach Olympic Distance
Addition of Kids Splash & Dash at Woodstock on Saturday

Kids Aquathlon at Woodstock

The race season is fast approaching which means the kids out there will also be excited to know there will be an event for them at the Woodstock Triathlon.

MultiSport Zone in London has offered to organize and host an aquathlon for our youth athletes ages 3 through to 15.

This event will be held during the afternoon of Saturday June 5^th at the same location as the Woodstock Triathlon at Pittock Conservation Area.

Why and what is an aquathlon? Due to safety concerns regarding cycling around Pittock Conservation Area for our younger competitors, the decision was made to create an event that would include only the swim and run components. This is called aquathlon.

It is an actual ITU recognized event although it is rarely seen in this area of the country. Aquathlon starts with a swim and transitions to a run. No need to haul your bike and related equipment to the race site.

The race distances for this event are as follows:

Age swim run

3-5 15m 100m

6-7 50m 500m

8-9 100m 1.5k

10-11 150m 2k

12-13 300m 3k

14-15 500m 4k

If you would like to help make this event a huge success for the kids, then please email or phone MultiSport Zone and let them know of your interest. Thanks in advance.

MultiSport Zone

www.multisport-zone.com

contact@multisport-zone.com

519-685-6600

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.

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. There is the current end of the season Tri Bike sale with up to 40% off, along with 15% off accessories, and 10% off all shoes. Discount Club details.

MultiSport Canada Running Series

5K Added To Island Girl Half Marathon Event

We've been busy preparing for three great Island Girl races and have made a couple of notable changes that we think you will be pleased to hear about.

The Island Girl Toronto 10K will start at 9:30 am this year an hour earlier than last year. If we're lucky enough to have the "island" temperature we had last August, the earlier start time will be welcome.

As well, we wanted to highlight the new 5K distance added to the Island Girl Toronto Half Marathon in September. A perfect distance to compliment the half marathon. Each event in the series promises a lively, Caribbean style race on flat and fast courses.

Download our Island Girl race schedule here.

Simcoe Shore 240km Running Relay

We have posted the Captain's manual to the website in a downloadable PDF format. This is the first iteration and we expect that there will be some updates right up until late July. Don't worry, we will let you know every time we have an update.

Three Fee Deadlines

There will be three different sets of registration fees ranging from an early-bird rate to the full registration fee. The base registration fee covers entry for the first five (5) team members with a fee for each additional member up to a maximum of eight (8) members in total.

The early-bird registration fee will be $550 base fee and $100 for each additional team member. This fee will be in place until February 28, 2010.

The Spring registration fee will be a $650 base fee and $115 for each additional team member. This fee will be in place from March 1 until May 31, 2010.

Regular registration will be $750 base fee for a 5 person team and $130 for each additional team member. This fee will be in place from June 1 until Aug 8, 2010, at which time registration will be closed.

Think about registering before May 1, 2010. You should be aware that while HST takes effect July 1st, the government ruling is that HST must be assessed starting May 1st for fees on any event taking place after July 1, 2010. All registrations will be charged HST starting May 1, 2010.

Please visit www.runmsc.com often for updates from the Island Girl coconut telegraph and for Simcoe Shores news.

Sun-Rype TRi KiDS Triathlon Series

5 Races to choose from

Sunday June 13 - Newmarket

Sunday June 27 - Burlington

Sunday July 11 - Oakville

Saturday August 7 - Bracebridge

Saturday September 18 - Milton

Click here to register.

Book of the Month

Running Anatomy

Drills to improve running form

By Joe Puleo and Dr. Patrick Milroy

ABC Running Drills

Other than with strength training, how can running form and performance be improved? Because running has a neuromuscular component, running form can be improved through form drills that coordinate the movements of the involved anatomy. The drills, developed by coach Gerard Mach in the 1950s, are simple to perform and cause little impact stress to the body. Essentially, the drills, commonly referred to as the ABCs of running, isolate the phases of the gait cycle: knee lift, upper leg motion, and pushoff. By isolating each phase and slowing the movement, the drills, when properly performed, aid the runner’s kinesthetic sense, promote neuromuscular response, and emphasize strength development. A properly performed drill should lead to proper running form because the former becomes the latter, just at a faster velocity. Originally these drills were designed for sprinters, but they can be used by all runners. Drills should be performed once or twice a week and can be completed in 15 minutes. Focus on proper form.

A Motion

The A motion (figure 3.2; the movement can be performed while walking or more dynamically as the A skip or A run) is propelled by the hip flexors and quadriceps. Knee flexion occurs, and the pelvis is rotated forward. The arm carriage is simple and used to balance the action of the lower body as opposed to propelling it. The arm opposite to the raised leg is bent 90 degrees at the elbow, and it swings forward and back like a pendulum, the shoulder joint acting as a fulcrum. The opposite arm is also moving simultaneously in the opposite direction. Both hands should be held loosely at the wrist joints and should not be raised above shoulder level. The emphasis is on driving down the swing leg, which initiates the knee lift of the other leg.

B Motion

The B motion (figure 3.3) is dependent on the quadriceps to extend the leg and the hamstrings to drive the leg groundward, preparing for the impact phase. In order, the quadriceps extend the leg from the position of the A motion to potential full extension, and then the hamstrings group acts to forcefully drive the lower leg and foot to the ground. During running the tibialis anterior dorsiflexes the ankle, which positions the foot for the appropriate heel landing; however, while performing the B motion, dorsiflexion should be minimized so that the foot lands closer to midstance. This allows for less impact solely on the heel, and because the biomechanics of the foot are not involved as in running, it does not promote any forefoot injuries.

C Motion

The final phase of the running gait cycle is dominated by the hamstrings. Upon impact, the hamstrings continue to contract, not to limit the extension of the leg but to pull the foot upward, under the glutes, to begin another cycle. The emphasis of this exercise (figure 3.4) is to pull the foot up, directly under the buttocks, shortening the arc and the length of time performing the phase so that another stride can be commenced. This exercise is performed rapidly, in staccato-like bursts. The arms are swinging quickly, mimicking the faster movement of the legs, and the hands come a little higher and closer to the body than in either the A or B motions. A more pronounced forward lean of the torso, similar to the body position while sprinting, helps to facilitate this motion.

From Running Anatomy By Joe Puleo and Dr. Patrick Milroy

Copyright © 2010 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

Regular Price Book: $23.95 (Canadian dollars)

Special Multisport price = $17.96

Regular Price ebook: $20.95

Special Multisport price = $15.71

Order online today and save 25%! Use Promo Code X788 when ordering

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

Highlighting our Retail Partners

Running Free

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

Our stores in Ajax (March 2010), Barrie, Markham, Milton, and Newmarket have one of the most complete selections of footwear, clothing, accessories, nutrition, and cool gadgets at some of the lowest prices you’ll find anywhere in Canada!

Since 1980, Running Free has supported countless community and charitable events. Our Team Running Free program gives back to over 150 recreational and competitive athletes of all levels.

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

Locations

· Running Free Ajax | 905.426.2200 | ajax@runningfree.com

· Running Free Barrie | 705.728.1110 | barrie@runningfree.com

· Running Free Markham | 416.410.3733 | markham@runningfree.com

· Running Free Milton | 905.878.4800 | milton@runningfree.com

· Running Free Newmarket | 905.235.1438 | newmarket@runningfree.com

Endurosport

For over fifteen years Enduro Sport has been providing our customers with the best products, services and advice to keep them swimming, biking and running! We are athletes ourselves and want to share our experience and passion for our sport with you. As triathlon specialists you can be sure to find a complete selection of the best brands along with the best advice to make sure you get what you need.

Two locations:

Enduro Sport Leaside
94 Laird Dr.
Toronto, ON M4G 3V2
416-449-0432

Enduro Sport Outlet
33 Coldwater Rd
Toronto, ON M3B 1Y8
416-449-7442

http://www.endurosport.com/

Tri Geeks Multisport

As triathletes we understand there is no substitution for hard work and determination. Since 2003 Tri Geeks Multisport has been serving triathletes of all abilities from Coast to Coast. Whether we are delivering an order to Timmins, Ontario, assisting athletes with their gear needs in Penticton or offering a poolside wetsuit fitting in South Surrey, BC our commitment to excellence through quality products and customer service remains constant.

For a wide range of quality triathlon products designed to enhance your triathlon experience find us online at www.trigeeks.ca where you can shop 24 hours a day, 7 days a week any day of the year.

Hardwood Ski & Bike

Hardwood Ski and Bike is a full service cross country ski and mountain bike resort in the middle of some of the best road riding in Ontario. We feature great trails, great grooming, every day. There is a full service retail shop, rentals, service and repair shop, a café and lesson programs. Hardwood Ski and Bike has been voted the Best Place to Cross Country Ski and Mountain Bike in Eastern Canada by the readers of Get Out There magazine.

We are just 10 minutes north of Barrie off the 400. For more info and directions go to www.hardwoodskiandbike.ca.

Velocity Ski & Bike

Velocity Cycle and Ski specializes in providing premium bicycle repair and bike fitting services as well as excellent customer sales expertise to all of our cyclists in the Barrie and Orillia area. We are F.I.S.T. and BG Fit certified and truly enjoy the fitting process with our clients! In addition to our services, we sell premium brands such as Cervelo, Specialized, Ridley and Orbea bicycles as well as Nineteen wetsuits, Sable Optics goggles and Reynolds wheels. Velocity Cycle and Ski, geared to your adventure!

Visit us at www.velocitybicycle.com

Camps, Clinics & Special Events/Announcements

Absolute Endurance TUCSON TRAINING CAMP - April 21-25, 2010

Join Absolute Endurance Training and Therapy in Tucson, Arizona! Get out in the sun and log some early miles on the swim, bike, and run to get a head start on your competitors, with some of the best cycling in North America. Workouts will be catered to all levels of fitness and all levels of racing and include coached workouts and group rides as well as information sessions on swimming, cycling, run technique and race transitions.

For more information, contact cindy@absoluteendurance.com

Glacier Bikes

Glacier Bikes is the dream of two guys from Peterborough, Ontario, Peter Sejrup and John Witzing. Their passion for cycling led them to begin making high end road bikes in 2005. The objective from day one: make high quality bikes that have European styling and Canadian influence.

The company began making their first bike, the Team Ice, and has contiuned to evolve ever since. In 2010, consumers will see an evolution in the fourth generation road bike frame, the Storm C, as well as in their new Time Trial bike, the Ice T, and in their new hardtail Mountain Bike, the ZeroDegree C. All three bikes are monocoque frames and are made with the same super-high modulus carbon fibre that has fueled Glacier's reputation for superior ride quality. John and Peter believe that quality components are key to rider enjoyment and therefore equip the bikes with complete Shimano sets from front to back.

Glacier Bikes have been tested extensively in Canada and Europe, in many types of riding conditions. These bikes were built for the real rider in real conditions, and every bike is DIN Plus certified, a quality assurance rating given only to the best products that perform to prescribed specs during stress testing.

In 2010, Glacier Bikes has launched a brand new consumer website, a consumer loyalty program, three new models, and officially begins selling in Europe with the launch of Glacier Bikes Europe later this month. While still very much in the early life stages of their business, John and Peter have taken their passion for the sport and their love for bikes, and have begun the journey to create a special bike company on Canadian soil.

Visit GlacierBikes.com to learn more.

Get Out There Magazine

Training Articles

Swim Faster Now

To kick or not to kick??

In the world of Triathlon, it seems the consensus is not to kick. When you race a triathlon, you are told to save your legs for the bike and run. Given that the swim can range from 400 metres to a few kilometres, it is smart to use your upper body as the main driving force to your swim. It seems simple and straight forward. However, almost all triathletes dedicate very little time to kicking in their swim program.

In general, triathletes are very weak at kicking. Without adequate time spent developing an efficient kick, your legs will hinder you in your swim race. In distance racing, the legs are used as a stabilizing force to allow the upper body to do its job. If you do not devote time to kicking in your training program, your legs will drag you down when you race, use up a lot more energy and you will feel like you are swimming up hill. Having legs that are in shape for the bike and run, will not help you in the swim.

You need to spend time developing your kick to help your overall stroke. As your kick gets stronger, you will begin to waste less energy from your legs when you race and feel more energized as you leave the swim and start the bike. So the next time you go to the pool, spend some time developing your kick. Over time your legs and body will thank you when you begin to feel great coming out of the water.

At Swim Faster Now, we address all aspects of effective swimming. We offer monthly clinics and private one on one classes. We have and continue to work with thousands of triathletes and competitive swimmers. We address everything from proper technique, progression timelines, mental training to the physiology of fast swimming. Our mission is to teach participants the insight into smooth, efficient and smart swimming, which translates into improved race performance. We are the founders of the Six steps to faster and smoother front crawl.

Our next clinics are on April 11th from 9am-12 and 1pm-4pm and May 9th from 9 am to 12pm for beginner to advance level triathletes. The clinics take place at the Swim Academy in Oakville Ontario. We have triathletes come to us from all over the province. If you have a group and a pool, we can travel to you. Each of our home clinics is limited to a maximum of 10 participants. The clinics include a DVD copy of you performing the six progression drills with a voice over of corrections to be made.

For more information on either our clinics or private sessions, please call us at 1-888-380-SWIM or visit us at www.swimfasternow.com. Remember...Make time to improve your stroke now, so you can swim faster right away.

Ask the Coach

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

Question: I plan to do my first triathlon this summer. Can you give me some tips/ideas on how I should go about preparing for this challenge?

Stepping into the world of triathlon can be both an exciting and daunting task. Triathlon is one of the fastest growing sports in the world and there is a lot of information for "newbies" to take in at first glance. From the plethora of latest and greatest equipment available (bikes, shoes, wetsuits, electronic gadgets, aero helmets, aero wheels etc), to the pre/post/during activity nutrition, all of this can easily overwhelm just about anyone.

The focus for your first triathlon above all else should be fun, and safety. There is no need to go out and spend thousands of dollars on fancy equipment. The heart of this sport is to challenge yourself and overcome the challenge you place for you. This will bring a feeling of great pride and then you will understand why so many people love to run around all day in there funny looking spandex.

Everyone comes from a different athletic background. When choosing the race distance, I would recommend the give-it-a-try or the sprint. If you are not a confident swimmer then stick to the give-it-a-try for now. To be safe and confident on race day, make sure you can comfortably swim the required distance without rest. If you feel anxiety or have trouble breathing when swimming then address this as your primary focus. Have someone with a swimming background give you a few pointers if possible. Lifeguards are usually well versed in this and happy to help you out.

Get out on the bike 1-2 times a week and ensure you are comfortable breaking, handling, and changing gears. Build up your fitness and aim to do at least twice the race specific distance (assuming you are starting with no more than a sprint distance). Don't forget to get your bike checked out at your local bike shop for a tune up to ensure safety.

Go out running at least 2 times a week. Make sure your shoes fit properly, your local run shop can help you understand what is important in a properly fitting shoe. Try to include some friends/family in your training if they are up to it, a great way to enjoy healthy living and have others offer support. Aim to be able to complete the at least 50% farther than the race distance to help build up some endurance. Don't forget that on race day you will be doing the run on tired legs. Running those extra few kms will come in handy.

Remember that training is all about being consistent so by starting small now you will give yourself enough time to build your fitness and enjoy the training.

Get ready to be bitten by the "race bug",

Good luck!

Chris Pickering - Certified Healthy Results Coach

Richard Pady is the Head Coach of Healthy Results Training, the creator of Indoorrider.com, and the Founder of Race 4 Kids.

rpady@healthyresults.ca

Athlete Profiles, News, and Stories

Faces of the MultiSport Canada Triathlon Series

Mike Carey

Hamilton's Mike Carey is entering his 25th year in the sport of triathlon so one can easily say that he is one of the more experienced athletes on the circuit.

You will also see him giving back to the sport by volunteering either before or after his races.

So why does he stick to the shorter type races like the GT 12.9 series?

Is it age, injuries, easy recovery, no time to train, or just plain enjoyment of racing short?

To find out the real answer and a whole lot more, listen to the 2 part interview on MultiSport Canada Radio.

Photo by Mike Cheliak.

Series Regular, David Shulman Tackles Israman!

Photo of David Looking for a good winter iron distance race? I was. I read in Triathlete magazine that Israman Negev was one of the ten best iron distance races in the world. It is held yearly in January in the Negev desert in southern Israel. I had never done a race in a desert and so I registered.

The Negev is a melange of arid, rocky, dusty mountains. The unending landscape of sand and rocks is interrupted here and there by wadis, or dry river beds, and by patches of green. These green oases are the Kibbutzim, communal farms where palm trees and all manner of tropical fruits grow. At the southern end of the barren Negev lies Eilat, a teaming oasis of modernity on the Red Sea. Tourists arrive from the four corners of the earth to enjoy the five star hotels and to stroll the seaside walkway. The Red Sea is alive with tropical fish, sharks and rays dashing in and out of the profuse, colourful corals. It is a diver’s paradise.

Israman Negev 2010 was held on January 29 and the date was chosen for its full moon, which would become important on the run course. Eighty –six competitors from seven countries started the 3.8 km swim at 0600 as a beach start. The course was a simple 950 meter loop completed four times without emerging from the salty water. A southerly wind was blowing creating a moderate surf.

The real challenge of the race was the bike course. Starting at sea level we climbed 800 meters (twice the vertical climb of the Richter Pass) into the mountains above Eilat in the first 18 km. Stopping at the top to catch my breath I viewed the majestic scene before me of rolling hills with no vegetation to stop the incessant wind. A single road ran through this moonscape. The out and back course was virtually deserted other than the water stations and turn-around where crowds came out to stand on the sand and cheer. The strong southerly winds directly into our faces slowed us to a crawl as we rode south to T2. On the bike course there were insufficient water stops, but the inventive Israelis had already planned for this. In our race kits were cards with a phone number to call for water. At 136 km my bottles were empty and I called the number on my cell. Within five minutes a van arrived and gave me full bottles, bananas and dates. Ironman take note.

T2 was at the top of the initial climb and we dismounted and started the run on the descent back into Eilat. While running downhill I was mesmerized by the spectacular view of the Arava valley at sunset. After these downhill 18 kilometers the run was, for me, in complete darkness on unlighted paved and unpaved roads and dirt tracks. We were provided with headlights and glow sticks and the full moon helped greatly. The finish was on the seaside walkway filled with curious passersby and the athletes’ supporters.

Gilad Rotem was the top finisher in 9:26 and the top female was Nina Pekerman in 10:36, world class times especially for this difficult course. I finished in 14:40, which was good enough for second place out of five in my age group of 55+ and 46^th overall. There was no time limit for the course and the last finisher came in at almost 19 hours.

This was an exotic and exciting race and should attract more competitors as word gets out. There was also a half-iron distance and running races for the children during the day, and the atmosphere was festive on the course and at the resort. For me the difficulty of training in the winter was more than offset by the challenge and beauty of this unique race.

An article from one of our racers:

I Don't Wanna, But…

By Mark Collis – proud member of Team Rocket

It's been one of those nights. I toss. I turn. I look at the clock. I do it all again.

And then, finally, I sleep.

But not for long.

One eye, then both eyes are opened to check the time. I think the little, blurry, red numbers read 6:57 AM. I squint at them to be sure and now they read 6:58. I decide it's time to close my eyes. When I open them again, the little red numbers read 7:02.

I sit up, feel the cold bedroom air and promptly lay back down. I pull the covers back over me and close my eyes. The red numbers are there when I look again. They are still blurry but this time they read 7:14 AM.

I don't wanna get up. I don't wanna brush my teeth. I don't wanna get dressed. I don't wanna go running. I just don't wanna.

But, I'm going to anyway.

I heat up the coffee in the microwave, just like I do every morning, but today it tastes like yesterday's sawdust. So does the slice of toast that goes with it. Blah… Blah, blah, blah, blah, BLAH! I take my vitamin and wash it down with the last swirl of coffee in the bottom of the cup. Yeah, this morning is just special.

I tie on my shoes, fill a water bottle, pick up the back pack with my dry clothes, and then sit back down. Blah! The clock on the microwave blinks its blinking tick-tock at me, telling me that it's now 7:46 AM. It's getting late. It's time to put up or shut up. I grab my back pack again, then my coat and keys from the hall.

I'm talking to myself again. "It's going to be cold. Why the heck am I doing this?" I really don't like being cold. "Heck, there's even frost on the outside door," I mutter.

I don't wanna go outside, but I'm going to.

Down the road, across the highway, left at the corner, and a right turn into the park. The usual suspects are all there, standing around, breathing steam, laughing and joking like it's a morning in May. Me? The car has finally warmed up. I don't wanna get out of the nice warm vehicle and deal with the cold again.

I don't wanna, but I'm going to.

Blah… It's cold and I'm grumpy and I don't wanna be here. As a herd, the runners move as a single group to the roadway, I just want to stay behind and head back home.

"Come on legs, time to start moving and generate some heat, time to run," I mutter unenthusiastically. The legs are sort of willing but the spirit is weak. "One, two, three… Let's get this run on the road."

I really don't wanna, but I'm going to.

I finally warm up as we the run up Francis Road. As we make the rise past the overpass, I face the prospect of actually having to run to the top of the Escarpment, up that last bit of evil, nasty pavement. As I approach that last corner, where you can almost reach out and touch the ground in front of you, all I can think of is my nice warm bed and how tough this rise in the road is.

I don't wanna run the last 100 metres, but I'm going to.

I make it to the top and reward myself with the view across the Hamilton Bay and a short recovery walk. It's all gentle joking and story time with the boys as we head across the concession road, into Waterdown and finally down into the Snake Road valley. The short climb to the Four Corners as the sun comes out of the clouds is warming and welcome. From here it's a quick down hill, over the bridge, through Hidden Valley Park and back to where we started from.

I'm a bit tired, a little chilled, but feeling better about the whole day ahead than I was a short while before. As we turn the final corner and see the end of our run a head of us, I think that I could just keep going, effortless and free.

I don't wanna stop, but I'm going to.

Buy & Sell

If you have something to sell, send your ad to hosspro@hotmail.com. Provide the following details: Item, Description, Price, and Contact Information. You can also include a picture, but make sure to resize it to 800 x 600 or smaller. Your ad will run for 2 issues and all we ask for in return is a donation to a charitable organization we have established for this feature. A win-win for everyone. We will post a maximum of 5 ads per issue.

2008 Zipp 404 Wheelset

2008 Zipp 404 Wheelset with Vittoria Corsa EVO tires. Practically new, only ridden twice (under 100km total). Will include new-in-box set of FSA Carbon K-Force Skewers. Contact for more pictures.

Price: $1850

Contact: tailwind2100@yahoo.ca

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

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.