MultiSport Canada Triathlon Series

MSC Triathlon Series Newsletter - May 2010

Are you excited?

I sure am. The weather is getting warmer, I’m getting out on my bike much more, and race season will soon be upon us with our inaugural race at Woodstock on June 5^th. I also look forward to reconnecting face to face with all the great people that participate and are involved with the MultiSport Canada Triathlon series - my “summer family.”

So maybe it is appropriate that with less than a month to go before our season starts that this May newsletter is our most jam-packed yet.

There are lots of Series updates, our latest Book of the Month offer, Hanging Out with Infinit, a 7 Systems offer and contest, a training camp with Nate Bower, MultiSport Zone’s Woodstock Training day and other clinics, our Ask the Coach feature, articles by Richard Pady, Tyler Lord, Radical Cycling, Absolute Endurance, and a look at two very interesting athletes.

As I said, jam-packed. Enjoy the newsletter, and feel free to send me any articles at hosspro@hotmail.com.

By the way, MultiSport Canada Radio will soon be buzzing with new content as soon as the season gets rolling. We will also be sure to post our popular race previews. Stay tuned.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

Infinit Nutrition - Hang out with Infinit & Order today and pick up at the race site to save

Hang out with INFINIT and Earn $100!

Infinit Nutrition is the official drink sponsor for Multisport Canada races. If you're thinking about going out to watch a Multisport Canada racing event in Ontario this season, we'd love to have you as part of our expo team. Come help athletes learn about customizing their nutrition and spread the Infinit word. The first five respondents will earn $100 in Infinit online credit and as well as great Infinit swag on race day.

June 5: Multisport Canada Woodstock Triathlon & Duathlon, ON
June 13: Multisport Canada Binbrook Triathlon & Duathlon, ON
June 26: Multisport Canada Welland Triathlon, ON
July 17: Multisport Canada Gravenhurst Triathlon & Duathlon, ON
July 27: Multisport Canada Bala Falls Triathlon, ON
Click here to volunteer

Long Awaited Singles Are Here

Single servings of Infinit's popular pre-mixed formulas of RUN, RIDE, & REPAIR have arrived and are available to order online. And don't forget that we continue to run our "Buy 12, Get Free Shipping" promotion.

Train with the same drink you race with

Order your Run, Ride Multisport Racepak at multisportcanadadrink.com. Order now for fast delivery to your home or pick up at the Infinit Nutrition booth on any MultiSport Race day and save the shipping.

Season Long Draw - Already over $11,000 in prizes!

With the top prize being a Specialized Transition Expert bike worth over $4,600 (courtesy of Gears Bike Shop), the 2010 Season Long Draw prize is looking great!

The Season Long Draw is our way of thanking you for coming out to our races all year. With the draw being held at the end of the race season it means the more you race the better your chance to win. 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. Check out the prize list so far on the Season Long Draw page.

NEW FREE DIGITAL DOWNLOAD FOR EVERY ATHLETE WITH YOUR RACE ENTRY!

Mike Cheliak Photography - My Sports Shooter is very happy to be sponsoring a FREE *SMALL RESOLUTION DIGITAL DOWNLOAD for every athlete! Here is all the information you need:

1.       A day or so after every race, you will receive an email from Mike Cheliak Photography - My Sports Shooter
2.       In the email will be a link to all the Tagged photos that were taken of you during the race
3.       There may also be other photos where your bib wasn't showing so you should always look through the gallery
4.       Also in your email will be a unique code to apply at checkout
5.       The coupon is valued at $5 and may be used as follows:
a.       You can use the $5 off to purchase a *small resolution image download
b.      You can use the $5 off towards the purchase of any other product we offer (excluding shipping and taxes)
c.       You simply choose the photo you want, checkout and apply your unique coupon code
6.       The coupon you receive will be valid for one week only. There will be NO exceptions/replacements at all. You can’t combine coupons.

*Our Small Resolution Digital Download can be used for any online/email application such as facebook, flickr or other online forums and blogs. It is NOT suitable for printing at any size.

If you have any questions, please email info@mikecheliak.com

Triple Race Challenge Prizes and Rules

We are really excited about how the prizing is shaping up for the Triple Race Challenge. While we have already set the prize money for the overall male and female winners we are going to continually add prizes for the Swim, Bike, Run and Transition winners. Please go to to the Triple Race Challenge web page for all of the details on the award categories and the prizes so far.

More World Championship Qualifying Spots

We’ve added more qualifying spots for the 2011 World Championships. Here is the new allocation.

Cobourg Olympic Distance Triathlon - 2 spots per age group

Gravenhurst International Duathlon - 3 spots per age group

Bracebridge Long Course Triathlon - 3 spots per age group

For more up to the minute news........

Visit and interact with us on Facebook or at the Series homepage.

Accommodation Partners in 2010

What's up Gravenhurst!

The month of May proves to be an exciting one for guests coming to visit the Residence Inn by Marriott Muskoka Wharf and the town of Gravenhurst. With Buckwallow now open mountain biking season is in full swing and weekly rides happen each Wednesday night. Also during the month of May you can enjoy the Lake Muskoka Pike Open on May 15th and guests can now rent pwc, kayaks, paddle boats and fishing boats from Muskoka Wharf Marine, the hotels preferred marine supplier, located adjacent to the property.

Come visit www.residenceinnmuskokawharf.com for more details on these and many more exciting things happening down at the wharf this spring!

Please contact our Accommodation partners and ask for the MultiSport Canada special room rates at our races.

Special room rate of $139 for MSC athletes. These rooms would normally cost over $200 per night.

Details on the Westin Harbour Castle website or the MSC Toronto Island Event page.

Back again for the races in Gravenhurst, Bracebridge and Bala Falls the Residence Inn by Marriott will also be offering special rates for all MultiSport Canada customers. The rate will vary by weekend so please contact them directly.

For Woodstock and Lakeside, The Quality Hotel and Suites is offering a special rate of $103.99 per night for all MultiSport Canada customers on race weekend. Just call and ask for the MultiSport Canada rate or contact them by email. Details on the Woodstock and Lakeside Event page.

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.

Special Offers and Contests From Our Partners

7 Systems Brings You A Contest To Go 7% Faster

Do you feel like you want to DO MORE in 2010?

Are you looking for that extra gear?

Is this your year to set a personal course record?

We believe that using 7SYSTEMS can help you go 7% faster*. We want you to try it and let us know if we are right.

How to Enter>>>

Be it a half marathon, a triathlon, a duathlon or a marathon, tell us what your 2008 or 2009 time was and what you’re aiming for in the 2010 race season (it has be a min of a 7% improvement). And, make sure to tell us why you should be the one to get an ‘edge’ with 7SYSTEMS.

Submit Your Story>>>

You'll GET $10 OFF of your first purchase of 7SYSTEMS endurance sports supplement.

What You Can Win>>>

The CHAMPION will receive a prize pack valued at approx. $7000**. The two runners-up will also get prizes!

* Combined with proper nutrition and rigorous training plan and the right equipment.

** A winner will only be announced and the CHAMPION prize pack awarded if the athlete achieves or exceed their 7% faster Target Time.

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 the 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

Download our Island Girl race schedule here. Lace Up Your Sandals and Register today!

Connect with us on Facebook and visit www.runmsc.com often for updates from the Island Girl coconut telegraph and for Simcoe Shores news.

Sun-Rype TRi KiDS Triathlon Series

Register Today!

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

Championship Triathlon Training

Transitions key for triathlon success

By George M. Dallam, PhD, Steven Jonas, MD

The secrets to mastering bricks

Experienced triathletes know that quick transitions are necessary for low race times. But, according to George Dallam, PhD, USA Traithlon’s first national team coach, transitions are often difficult to master because rapid changes in movement put stress on the body. "When you stop doing one activity and begin doing another very soon afterward, your body must make adjustments in blood flow, nervous system regulation, and muscular tension," Dallam says.

The bike-to-run transition, or brick, is the most difficult to master, making the body change from a static and crouched position on the bike to an upright and dynamic position on the run. In his new book, Championship Triathlon Training, Dallam offers tips for mastering bricks.

1. Prepare for the bike-to-run transition by flexing and extending your back on the bike and maintaining or increasing cadence to run-stride rate or above.

2. Pull your feet out of your shoes while riding and then dismount at speed, leaving your shoes clipped into your pedals.

3. Run with your bike.

4. Minimize equipment you will need to put on in the transition area for the run (that is, put on only your shoes in this area).

5. Put on your running shoes while standing.

6. Put on any other equipment-hat, glasses, and race belt-while running.

"Once these basic skills have been established, specific transition training sessions can be instituted for continued improvement in a race-specific environment," Dallam says. "These sessions can then be timed as intervals from entry to exit and can be used as a baseline for improving performance."

Championship Triathlon Training offers advice on complex speed and endurance training, race-specific training and strategy, and training for strength.

This is adapted from Championship Triathlon Training.

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: $22.95 (Canadian dollars)

Special Multisport price = $17.96

Regular Price ebook: $19.95

Special Multisport price = $14.96

Order online today and save 25%! Use Promo Code X790 when ordering

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

Camps, Clinics & Special Events/Announcements

Interval Training with Nate Bower

NB Fitness is conducting an 8-week interval training clinic starting Wednesday, May 19^th at 6:30 pm at the Forest Heights Arena track at Chaplin and Eglinton.

NB Fitness will showcase and demonstrate the importance of proper dynamic stretching, warm up, run technique and of course high intensity interval training. There is a maximum of 15 participants so sign up now to secure your spot.

Cost is $160.00 per person.

For more information please contact Nate Bower at www.natebowerfitness.com.

Swim Faster Now

Are you ready for the start of the new season? Do you feel confident about your swim? Would you like to learn a few quick changes to your stroke that are guaranteed to make you go faster right away? If so, we can help!

At Swim Faster Now, our goal is to help each swimmer make the necessary technical adjustments to their strokes that will make immediate changes in how they swim. We are the founders of the six step system to faster front crawl. Each step will allow you to make changes to different aspects of your swim. The end results are amazing! Most swimmers see 30-40% stroke efficiency improvement in as little as on clinic session or a one on one private session. Following one of our recent clinics, a participant emailed us in absolute amazement. He had improved his best hourly swim by 50%. He told us he was stunned that he could improve that much as a result of one session.

Our next clinic is on May 30th from 9 am-12pm and takes place in Oakville Ontario. The class sizes are kept small (maximum of 10 participants).

To book for this clinic or to book for private one on one sessions, please call 1-888-380-SWIM or check out our website at www.swimfasternow.com

MultiSport Zone - Summer Programs and Summer Hours‏

Summer Programs

We have updated our website with the new summer programs.

* Wed/Sat Group Bike Rides (time trials, bricks, hills and long rides)

* Thu/Sun Group Runs (track and long)

* Tuesday TRX core conditioning

* Monday group bike skills

Drop in or full program rates are available. See the website for full details www.multisport-zone.com

Call the store to sign up @519-685-6600

Summer hours

Monday - closed, Tuesday - Friday 10am - 6pm, Saturday - 10am - 5pm, Sunday - 11am - 4pm

Pittock Conservation Mega Day

First outdoor Mega Day is at the Woodstock Pittock conservation area in preparation for the MultiSport Canada race.

Saturday May 29th.

Swim, bike and run the course. BBQ lunch to follow.

Call the store @ 519-685-6600 to reserve your spot and train the course before you race it!

Spring Bike Repair Clinic

Learn the basics in bike repair and maintenance.

Wednesday May 26 @ 6:00pm - 7:30pm

Call the store @ 519-685-6600 to reserve your spot.

Train in the zone!

From the MultiSport Zone team.

Nicola’s Kids Triathlon for MFM Research

The inaugural Nicolas Kids Triathlon for children ages 4-13, takes place on Sunday June 13^th at Bayview Glen School in Toronto.

All participants of this OAT sanctioned event will receive a t-shirt, finisher's medal, chip timing, personalized bib (if registered by May 21, 2010), finish line food and drink, and a founder's pin.

The mission of Nicola's Kids Triathlon is to provide awareness and funding for MFM research program at Sick Kids hospital through the monetary commitment of participants and sponsors, and to promote the long-term health of all children through exercise and a more positive outlook.

Join us for a fun afternoon with post race midway activities for the kids. Visit the event website for more information and to register.

Kelso Open Water Swim Club

If you need some more open water swim practice, joining the Kelso Open Water Swim Club is a great way to do it. Swims are held the Kelso Conservation Area and you must be an OAT member to join. Pay $95 to swim for entire season (29 swims), or $65 for a 10 pack swim pass. Contact J.J. Neely for more information (416-668-8805 or by email.

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.

Question: "The bike I am looking at getting does not come with pedals. Do you have any suggestions as to what kind of pedals I should get? What about cycling shoes too?"

Most bikes purchased these days from the shop are offered as a complete package. This includes the frame, wheels, component set, etc. You then realize that you bike has 1 major component missing. You either were given the 20-dollar pair of plastic pedals or you are looking at 2 crank arms with gaping holes in them.

I would definitely recommend investing a few extra bucks into purchasing a decent set of pedals with clip in capacity, or "clipless" as they are often referred to. Why they are called clipless is a mystery to me? Of importance is that they allow the rider to pedal with much greater efficiency as power can be applied in the upward phases of the pedal stroke. It is also important to keep in mind that your feet will be in these same shoes/pedals for every mile of every bike ride, until replaced, you should aim for a pair that will suit your needs as well as will be comfortable to wear over and over and over again.

Keeping these facts in mind lets review some of the important factors to consider when purchasing pedals/shoes for your bike.

What type of environment will you be using them in? If you are a mountain biker then you are likely going to want the Shimano spd style cleat which is a small and embedded in the shoe which allows for more comfortable walking in the shoe off the bike on hard surfaces.

If you are a road cyclist or a triathlete, who will be spending 99% of the time in the shoe clipped into a pedal then you have the option with the single sided clip, such as the spd-sl, and the larger shoe contact area for quick engagement and greater efficiency in pedaling. Once you have selected the style of pedal, you will need to pick a price range. This can vary greatly...the biggest differences coming from durability and weight of materials used.

Now that the pedals are installed, you need a compatible shoe. Some points to consider when looking at shoes are:

Fit and comfort. Your foot will swell slightly during use but you don't want the shoe to be too tight that it hinders circulation. If you are a triathlete and require quick transitions, then Velcro straps are usually the way to go.

Quality: High-end shoes will be made of lighter and more comfortable materials, such as carbon fiber soles, for light and rigid soles.

Ventilation. Are there air vents allowing for your foot to breathe? Will you be wearing the shoe barefoot or with a sock? Try it on both ways if they allow you too.

It is a good idea to sit down and do a little bit of research on what kind of shoe/pedal combo is best for you as well as what is available at the store you plan on making your purchase. This will help to avoid any surprises in costs and help you find the best choice to fulfill your requirements.

Cheers.

Chris Pickering - Certified Healthy Results Coach & Partner in IndoorRider

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

Question: "This is my second year competing in Triathlons and I’m a fairly fit individual. However, I seem to cramp up in the upper abdominal area when running, especially after I’ve just finished biking. Is there anything you can suggest that may help with this?”

Cramps are one of the least understood issues when it comes to training and racing but there are a few things to look at that might help:

Bike position – you may possibly be not in an optimal position on the bike and this is leading to cramps on the run afterwards.
Nutrition – depending on what you are eating and drinking on the bike this can play a role as well. Practicing taking liquids in and not swallowing a lot of air with it can help, this could be a cause of your cramps.
Brick workouts in training – just getting used to running off the bike on a regular basis can help solve the problem.
Breathing properly on the run – breathing deeply from the diaphragm and exhaling fully, breathing relaxed as opposed to frequent, short breaths can help.
Pacing – taking off too quickly on the run can lead to cramping, make sure you use the first few minutes of the run to build into your pace, don’t sprint right off the bike.

Nigel

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

nigel@nrgpt.com

Training & Nutrition

INFINIT Information: Practice Makes Perfect!!

by Darcy Haggith of INFINIT Canada

Triathlon is a crazy sport. Athletes will spend endless hours training, often more than 15 hrs per week. They invest thousands of dollars on equipment and then read forums/magazines to gain any insight on what they can do to shave a few minutes off their time, an aero helmet, disk wheels, aero bottles.....but often they neglect the very fuel that will power their body over the various race distances tackled.

Without the proper nutrition the fastest and best trained athletes are reduced to walking good portions of the final leg of the race. A little investment in your nutrition will ensure that your body is hydrated, has the right level of electrolytes and the right balance of calories to power you to achieve your potential on race day. INFINIT Run and Ride formulations are designed to provide you with all the calories and electrolytes required to get you through the ride and run. Best of all each formulation is mixed at a concentration that can be readily absorbed into your system extremely rapidly.

Each athlete is different, in order to determine your specific needs it is recommended that you practice in training and at heart rate what your can realistically take in. I personally take in 450 calories an hour on the bike with nearly a liter of water, working with a liquid nutrition solution like INFINIT you will be able to ingest more calories than if you are taking in solids or gels. On the bike you will generally be able to take in more calories as typically your heart rate is at a lower rate than during the run. Solid hydration and nutrition on the bike is the key to a solid run. Practice taking in as many calories as possible on the bike. It is impossible to take in enough calories to match your calorie loss, so the more you take in, the less of a deficit your body will be in during and following a race or training session. Remember recovery actually starts during your training-never run on empty.

Always practice your race strategy during your training, get it dialed in and you will truly have your best race.

Have a great race season.

Darcy Haggith - President, INFINIT Nutrition Canada

The road to success – training secrets

Although professional triathletes have much more time and far greater resources to train than age groupers, we can still profit considerably by knowing how they train.

Most data reports come from interviews, team or rider websites or general cycling folklore passed around clubs through hearsay. Often this is released for maximum psychological impact – perhaps a hint on how many watts a rider is producing uphill, how much faster a new bike has been shown to be in the wind tunnel, or how many hours per day they are training. But when you get down to it there are three secrets you have to follow to be successful.

1. Control your foundation

You have to have discipline. Big eye opener eh!! But it’s harder than you think. You need to be consistent day in and day out but you also have to control the levels you’re training day throughout the week, which should be checked during and after your workouts. Whether it is using a pace clock in the pool, power meter on the bike, or pace/Hr monitor on the run it is important to know WHAT you are doing. Most triathletes usually use an emotional assessment of the session such as the degree of fatigue, or whether he or she has managed to ride faster or slower than the normal speed or cover.

2. Specific intervals

Once you have the foundation the next piece of the jigsaw puzzle of training is specific interval training. Get the first principle right by building a solid base and keeping workouts between interval sessions or races in an easy aerobic effort. It is a juggling act between balancing stress and recovery. You should aim for 20-30% of your week to be interval based. That is an effort that is around their race effort or the functional threshold sprinkled in their so-called ‘steady’ or ‘endurance’ training, which bumps up total time spent interval training beyond the 20-30% threshold. This is why subjective comments and feelings are no substitute.

3. Monitoring fitness and form

How do you assess how your fitness is going? Many times it’s a totally subjective stab in the dark based on recent workout feelings or a ‘scalp count’ taken from recent group training workout. To monitor real fitness gains you need simple “repeatable” benchmark workouts.

My three favorites are:

Swim: 1000-1500m Time Trial: Is a widely used workout to set your pace in the water and to track your progress. There are always factors you have to look at but if you do this in the same pool each month you will start to see a pattern. There is a protocol to follow at www.trainingpeaks.com

Bike: A ramp test on an indoor trainer is a great way to track your progress. A ramp test starts you off easy and slowly builds the effort while holding all other factors constant.

Run: It is the hardest to track in my mind. If outside the environment can play a major factor and if inside on a treadmill there is the issue of a treadmill performance not being the same as outside running. So taking that into consideration. Where ever you do it the easiest test is to performance a 5km Time Trial. Make sure you get your splits for every km.

None are quick fixes but they combine to build, monitor and peak form at the time that you want it. It’s no surprise when elite athletes hit form just as they hit their key races.

Happy Training,

Richard Pady - Head Coach of Healthy Results Training, Creator of IndoorRider.com, Founder of Race 4 Kids

Cycling Corner for the Triathlete by Radical Cycling

“The Power Stroke, or How to Become Faster and More Efficient”

Whether you are beginner triathlete, have been racing for a couple of years, or a veteran, we all look to accomplish one thing: become faster. Here is the secret: Efficiency.

Efficiency is something that is talked about at length in swimming, but not as much in cycling. Today we address a few things that you can do to improve your efficiency on the bike, which will lead to more speed on the bike, without expending more energy.

When we learn to bike as a child, we only learn one way of pedaling: mashing down on the pedals because we are not clipped in. Like most of us, we cycle this way for years, if not decades.

When I first learned to cycle, it took a very long time to train both my mind and body to pull up on the pedals on the back stroke to get more speed and efficiency on the bike. Many people refer to this as the square pedal stroke:

This is the beginning to a more effective pedal stroke, but it is not a full pedal stroke. This type of pedaling has “dead spots” in the stroke, and can also lead to that “bouncing” feeling on the seat, especially at higher cadences and speed.

To become a more effective and efficient cyclist, you need to think about your stroke at the top (or from 10 to 1 on a clock) and the bottom (from 4 to 8):

The easiest way to get used to this is to try the following: at the 10 o’clock position, think about kicking your foot forward across the top of the crank to the 1 o’clock position when you begin pushing down on the pedal. At the 4 o’clock position, think about driving your foot backward. Imagine a ball right at the 6 o’clock position that you want to kick behind you. Follow through on the kick until the 7 o’clock position when you will begin to pull back up on the pedal.

If you are not used to the full stroke and engaging the entire circle, you will find that your legs may tire quicker than normal, as you are using muscles that you have not in the past, specifically small muscles in your ankle and calves, and your hip flexors.

Getting used to a full pedal stroke takes time, patience and training. Try doing drills on an indoor bike. Concentrate on just the kick at the top and the kick back at the bottom for one minute intervals for 10-15 minutes (one minute on, one minute your normal stroke) when you train indoors on the bike. Don’t worry about the push down or the pull up when you are practicing these drills; it will come naturally.

If you have a cadence meter, you should find that your cadence will increase slightly as you engage the full stroke.

Over a few weeks, increase the interval time, and decrease your “normal” stroke time. Over time, the full stroke will become more natural until you find that this is your normal stroke.

I call this the Power Stroke. I feel more powerful, stronger and faster when I engage the entire pedal stroke.

Your goal is to expend the same energy that you did before, and see an increase in either speed, cadence or both. This is maximizing efficiency, and will make you a better cyclist.

Radical Cycling is a new indoor cycling training program and studio catering to road cyclists and triathletes looking to improve both their cycling and their fitness.

Our Indoor cycling philosophy is simple: if you don’t do it on a bike outside, you don’t do it on a bike inside. Our goal is to provide the true essence of road cycling with all its dynamics brought indoors.

Our cycling classes are taught by individuals with a road cycling and/or triathlon background. Their training and certification are based on road cycling, so that they have the skills, ability and experience to lead a class through a real cycling program. We researched the best indoor bikes on the market when we were opening our cycling studio. We found a little known bike called the “Kettler Racer GT.” We are the only cycling studio in North America to offer these bikes.

We invite you to come and visit us at our Toronto location, in the east end of the city. To learn more, please call us at 647-476-3499, or email us - avpdcanada@hotmail.com. All newcomers are welcome to try a class at no charge, or have unlimited riding with us for one week for only $30.

Pro's Perspective with Tyler Lord

Bike Fit 101

Being a professional athlete means I have to throw down some serious bike splits to get myself into good placement in the run in order to have a chance to win races. If you are racing Ironman or Half Ironman distance, the bike is the most important leg of the race. This is the section of the race that will make you or break you in the run. You have to make sure you get the right fuel, don’t blow up and be strong enough to run off the bike and keep your speed up. At races I see many amazing machines but if you aren’t dialed into your bike then what is the point? Bike fit is the number one suggestion I give to every athlete who asks me how to get faster.

I believe this is your best investment no matter what bike you have. My first 70.3 was done on a Giant TCR Aero 1 aluminum bike and because it was fit properly or “retul”, I was able to do a 2:24 bike split for 56 miles. I didn’t have an aero helmet, race wheels and to be honest just went out and rode as fast as I could. Don’t get me wrong, 4 years later, having a Specialized Transition with Aero Helmet, disc wheel and full carbon everything I am able to do a 2:07 bike split but I always make sure I am “retul” once a month! There are many advantages to a proper fit:

1) You will increase the comfort in your bike position, which will keep you in your aero position much longer which will give you a faster bike split.

2) You will increase power with a more efficient pedal stroke. This will come from your saddle being the right height and your aero bars being the right length. You should be at a 90% angle.

3) You will decrease injury because your set up will be dialed in specifically for you. Remember wrong set up with a 90 degree arm angle and 110 rpm don’t mix!

4) It will help you find the right bike for you. Too many times people have the wrong size bike for them because they were not fitted. Example: I am 5’10 and ride a small Specialized Transition.

5) You will be so dialed in that running off the bike will come easy and you will be using the right muscles to put yourself into contention for the win!

6) Lastly, you will want to ride your tri bike in training. People always find their road bike more comfortable but you need to train on the bike you are going to race with. Get “retul!”

It is very important to find someone who knows what to look for and takes your riding style into consideration. Get "fit" and keep riding!

Tyler makes use of the services of Gears Bike Shop (our official bike retailer).

Flexibility: Incorporating Flexibility Training into your Workout Plan

By Josh Young, R.M.T.

Most people (not just runners) don’t realize how important flexibility training is with the large majority of the population not performing any stretching at all…… most common excuse “I don’t have time!”

First of all, what is flexibility? The Conventional definition of flexibility is “the range of motion available @ a particular joint while the body is @ rest”

For athletes/runners this definition just doesn’t work! We’re always moving!! We need Flexibility and function!!

When thinking about your flexibility goals you should be thinking about “functional flexibility”. Functional flexibility is increasing the range of motion within the joints while at the same time strengthening the connective tissues which stabilize them.

Flexibility is an important piece of a well-rounded training program; however the flexibility program has to be sport specific. If it’s not you could be doing more harm than good. Being extremely flexible is great for a gymnast, but may be counter-productive to a runner/soccer player.

When beginning a sport-specific flexibility program be sure to follow a few basic guidelines:

-Moderation and commonsense - It’s VERY easy to go overboard and hurt yourself.

-Don’t EVER force your stretching - Again you could pull/tear something

-Emphasize functional/sport specific flexibility

-Stretch DAILY 2-3X!!! The accumulation of stress from sport/life/gravity leads to muscle tension & physical breakdown. Flexibility training helps to reverse these effects due to the lengthening of the muscles which reduces the mechanical stress @ the joints.

Types of stretching

There are several types of stretching, but today we are only going to discuss two, Static and PNF (Contract-relax)

Static Stretching

Static stretching consists of stretching a muscle to its farthest point (pain for most!) and holding it in that position for 30-60secs.

The problem with static stretching is that it turns off the muscle spindles which decreases muscle strength & co-ordination along with increasing muscle fatigue. This is not something that most athletes don’t want prior to competition. Doing static stretching before competition is an injury waiting to happen!

PNF (contract-relax) stretching

PNF is a combination of passive and isometric stretching which was developed for the treatment of stroke victims. The technique is applied with a partner or aid and is used to not only increase the length of the muscle tissue but the contractile element as well.

This is where PNF stands out!! Contracting the muscle tissue at its new length resets the muscle spindle which allows for maximum contraction while the muscle is at full-length rather than only a sub-max contraction. It is these sub-max contractions that lead to joint instability and possibly injury. Having your muscles contract to their “full potential” leads to increased efficiency and improved performance while at the same time reducing the chance of injury.

Stretching

Due to the repetitive nature of running it is very easy for the muscles of the body to become tight especially if running mechanics are poor and the body poorly conditioned, particularly the muscles of the calves, hamstrings, glutes, abs, low back and shoulders.

1) Triangle to walkout

opens the chest, stretches the calves, hamstrings, glutes & low back while strengthening the shoulders and abdominals

2) Crescent Lunge

Triangle pose - stretches the hips, calves, hamstrings, glutes & low back

Lunge pose - stretches the hip flexors and shoulders while opening the chest. Also strengthens the arches, ankles & thighs

Flexibility is not static. It is as dynamic as our movement!! Flexibility allows our joints a large ROM, but if strength and control are not present, then it is not true flexibility! Flexibility covers two areas: the range of motion used in the skill being performed as well as the length of movement available for force production and reduction.

Athlete Profiles, News, and Stories

Faces of the MultiSport Canada Triathlon Series

This month the Face of the Series is David Mundy. This season David is taking his racing to a new level by using them to raise money for charity. He will tell you about it below.

There is a New Character Trait in Triathletes: Joes Team and Quest For A Cause

Chances are, since you're reading this newsletter and I'm writing in it, we have a lot in common. At minimum, we both love the sport of triathlon but more likely, you consider yourself to be an extremely passionate, engaged, intense and involved individual. Let me guess, you value a healthy lifestyle and personal time but also love sharing your passions with others? You love the outdoors and don't mind the odd rainy work out, but dread the end of the season when the time comes to dig out the trainer and plug in the ipod? If some or all these traits sound familiar, then you meet the definition of a triathlete and YES, we have a lot in common. One personality trait that isn’t always included in the description of a triathlete is selfless athleticism. Day in and day out we train for ourselves but have you ever considered training for the benefit of someone else?

An event which has redefined "triathlon" to innovatively encompass "giving" is Joes Team's. This annual Triathlon takes place on Muskoka's own, Lake Joseph each summer. In just three short years, Joes Team has raised 2.1 million dollars for critical cancer research at The Princess Margaret Hospital and is full of both competition and community. Last year I participated for my first time and was amazed at how easy it was to raise money when I told others I would train and compete, if in return, they sponsored me. Last year I raised $2,500 to become a member of "Joes Dream Team" and have set the same goal for this coming July. I challenge you to get involved by checking out www.joesteam.ca.

In part, Joes Team has inspired me to start my own not-for-profit called Quest For A Cause, which includes many of the same character traits discussed including selfless athleticism. Quest For A Cause also leverages pledges for accomplishing an impressive goal but literally takes things to a whole new level as it aims to differentiate corporate clients who are interested in training, raising funds and accomplishing "quests" like summiting Mt. Kilimanjaro for charity. Quest For A Cause is currently looking to partner with corporations who are interested in differentiating themselves and making a difference in our global community.

If you’re looking for a little extra motivation to train this year, consider training for someone else. For more information check out www.joesteam.ca and www.questforacause.com.

Tri-curious

David Webb quit smoking in March, signed up for the Toronto Island GT 12.9, and is currently training to successfully become a triathlete. To read about his successes, struggles, or to give him your thoughts, check out his blog. Read more about it below.

On March 21, I put out my last cigarette. On March 22, I registered for the Give-it-a-Tri on Toronto Island - August 14^th.

At 46, with a good 20 years of sedentary lifestyle behind me, I took up the challenge: Go from chain-smoking, beer-drinking couch potato to triathlete in 20 weeks.

So far, my body has surprised me. In two-and-a-half weeks, I've made a lot more progress rehabilitating it than I thought I would. Swimming's been a challenge and I'm still feeling my way around it; running was never a strong suit for me, but it's coming along.

In any event, I'm documenting the ups and downs, and the many resources I'm discovering on the way, on my blog, Tri-curious. If anyone wants to cheer me on, have a laugh at my expense, or give me the benefit of their experience, I'd be grateful.

Buy & Sell

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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

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