Recharge with Milk Triathlon Series

Recharge With Milk Triathlon Series - May 2011

One Month To Go

You've endured all those pool swims, the indoor rides, the winter weather runs, and now it is time to make use of all that hard work. Before you know it, our Woodstock Triathlon/Duathlon Weekend (June 11 & 12) will be here to officially kick off our 10th Triathlon Season. Last month we warned that our races are filling faster than ever before, and our ever popular Gravenhurst race (Sprint and Olympic Triathlon) is now full (still room in the Duathlon and GT 12.9). So if you still have not decided on your race schedule this summer please do so soon and Register as soon as possible so you don't miss out on our best season ever! Enjoy this May edition of the newsletter to get our latest updates, training information, special deals and clinics, and some new athlete profiles. As always, feel free to send any articles to mscnewsletter1@gmail.com.

We had a few more emails asking about our new Title Sponsor, wanting to know if you would be getting Chocolate Milk after all of our races. The answer is YES! Given the fact that recent studies suggest that drinking chocolate milk following vigorous activity helps to speed up recovery and recharge the body for its next workout, we feel it is an absolutely perfect fit and partnership. Look for the Recharge with Milk team at the finish line for free samples of chocolate milk: the perfect and ideal beverage that can help your next workout be the best it can be! Of course, the presence of our other new Post-Race Food sponsor Hero Burgers at ALL of our races will give us the best post-race meal in Ontario. Hero Burgers will be offering beef, veggie and vegan burgers. Chocolate Milk and a Hero Burger after a great workout.....perfect!

Our Annual Sponsor Survey

Please help us and our sponsors and you could win a FREE race!

The support of sponsors is vital to any race or series. One of the reasons that companies sponsor a series like ours is because they want you to get to know about them and their products. Here are some of the positive outcomes of sponsor support:

We will be able to offer Chocolate Milk and Hero Burgers at our races
HEED is back on course from Hammer Nutrition
There will be coloured technical shirts from Brooks, just as you asked us in your survey responses
Back again 10% off all purchases at Gears Bike Shop
Wetsuits with the TYR Racer of The Day
and a lot more from other sponsors

We have always been very cautious about how often we contact our customers because we respect your privacy and time. We also guarantee that we NEVER share individual personal customer information with anyone, ever!

I would really appreciate it if you would take 5 minutes and complete our annual survey. Your answers will help us improve our races and also find out how we can get good deals for our customers. On top of that we will be drawing for 5 free races, for 2011 or 2012, from the survey respondents.

If at all possible we would appreciate if you use the link on the email that was sent to you to access the survey. That way if we need to get in touch with you regarding your comments it will be easier for us. If you did not keep the email here is the 2011 Series and Sponsor Survey

Series News

Capped Races Filling Faster in 2011

All of our races are filling faster than ever before and this is especially true of the capped races. Right now the Gravenhurst Olympic Distance and the Sprint Triathlon are SOLD OUT. All of the other capped races in Bala Falls, Toronto Island, Lakeside and Wasaga Beach are filling faster than they did last year. Please don't be disappointed and register early. All of these races SOLD OUT in 2010.

2011 Technical Shirts Designs

As we announced in March we are very excited to announce that Brooks Canada will be the Official Supplier of the technical shirts. We have also listened to your feedback and we will have a selection of red, navy blue, black and white technical shirts and they will be GENDER specific sizing. Here is a preview of the 2011 technical shirts. Click on an image for a larger version.

The TYR Racer Of The Day

Some of you will remember the HSBC Racer Of The Day. Well in 2011 we have collaborated with TYR and this year we will have the TYR Racer Of The Day. That means that on every race day one of our athletes will win a TYR wetsuit. As we did in the past we will select an overall finishing position and the person who crosses the line in that position will receive a TYR wetsuit. Thanks TYR!!

HERO Of The Day

HERO Burgers has joined in on the Racer of The Day fun. Along with the TYR Racer Of The Day we will also be selecting the HERO Of The Day. We will select an overall finishing position and the person who crosses the line in that position will receive 10 vouchers for 10 HERO combos. More details on TYR Racer and HERO Of The Day will be posted to the series website in the next week.

HERO Burgers Race Heroes Now Part of Team Racing

In March we announced that starting in 2011 we will be offering a Team Triathlon category. This is meant to be an opportunity for athletes to race as a team and claim bragging rights at specific races. It will be an additional award category and will not replace individual awards. In other words you can race as a team with a group of your friends, stand on the podium as a team and still be recognized for age group awards and series points. Each team will have to have a minimum of 4 participants, with at least one woman. The total team time for each race would be calculated and the fastest wins. We are going to be exploring some other ideas as to maximum team size, women's teams and other possible options.

Now our Series Sponsor Hero Burgers has added a great prize. On race day we will be picking a team category and the team that comes first will receive a $150 voucher for a box of HERO Burgers.

All of the details and races with Team Racing are on the Series website under the Series Specials Tab

Coming Next Month

Next month we will be announcing the prizes so far in the Season Long Draw and the Triple Race Challenge Prizing. Please visit the respective webpages if you are not familiar with the Season Long Draw or Triple Race Challenge.

Our Race Announcers For 2011

For many of you our series has become synonymous with the sound of Jody Miller announcing at our races. After seven years Jody has decided that she would like to have her weekends free to train and race. We are sorry to see her go but expect that you will see her racing with us this summer. Accordingly, we are pleased to announce that we have a new announcing team of Steve Fleck, Teena Bogner and Jodie Zimmer. Jodie and Teena announced at a few of our races last year and Steve is a very welcome addition to the team.

Teena Bogner

Since 1994, Teena has been racing all distances (from Sprint to including Ironman), provincially, nationally and internationally.

She has been involved with the Bala Falls race with Jeff and Cindy Elder, and as a former OAT President, she highlights that one of the best parts of that experience was assisting John Salt and Mike Buck launch this series. That was the year they hosted the 2002 Junior National Champs.

Already a fixture at many of our events throughout the years, she is pleased to continue to announce at this great, grassroots series.

Steve Fleck

Steve is a former top ranked triathlete, a 9-time Ironman finisher in a very different and early age of the sport of triathlon with a personal best time of 9:04 for the Ironman.

He has been a contributor to Triathlete and Inside Triathlon Magazines, as well as Triathlon Magazine Canada, and Lava Magazine.

He has been a guest commentator for CBC Sports for Triathlon and IronmanLive.com, and has worked as a Race Announcer at Ironman Canada and various triathlons, running and cycling events in Ontario.

He writes a well followed blog - http://stevefleck.blogspot.com/.

In is spare time he's the Sales manager for Nineteen Wetsuits!

Jodie Zimmer

Coming from a sports background of 21 years as a competitive swimmer, along with 23 years of Mixed Martial Arts training, Jodie started her triathlon career just 3 years ago the Muskoka Half Ironman.

Not only did Jodie complete that race but also proudly became an Ironman in August of 2010!

Jodie looks forward to announcing your name across the finish line and shares her favourite quote from Lance Armstrong.

“Physical pain will eventually go away, it may take a day, a week, a month or even years, but the pain that you feel from giving up, lasts forever.”

Course Updates On The Website

We wanted to let you know that we have made some minor changes to the course descriptions for the Welland Run Courses in the Triathlon, Duathlon and Give-It-A-Tri. There is also an update for the Welland Half Iron Bike Course.

Accommodations For MultiSport Canada Athletes

Group Rates at Welland - Best Western Rose City Suites

If you are planning on racing in Welland we have arranged for a special rate for MultiSport Canada athletes. You must call and reserve by May 31, 2011 to receive the group rate of $119 per night for double occupancy. Calls after May 31, will only be booked at their regular publicly available rates, which are $147.99. Please call the Best Western Hotel at 1-800- 387-8186 and ask for the Triathlon group block before May 31 to get discounted rates. Our crew stayed at the Best Western the past few years and we highly recommend it. It is literally 5 minutes from the race site on the other side of the canal.

Group Rates at Residence Inn by Marriott Muskoka Wharf - Gravenhurst - Bala Falls - Bracebridge

If you are planning to race at any of these races the nicest hotel in the area is the Residence Inn by Marriott Muskoka Wharf. Please be sure and note that there is a two night minimum on each weekend and they cannot accept single night reservations. We have been able to arrange for blocks of rooms for each race at a reduced rate. Space is limited so we highly recommend if you are planning on staying at the Marriott, book now.

The process for booking a room at the Marriott is as follows:

The Residence Inn by Marriot has guaranteed MultiSport Canada 12 Studio, Non-Lakeview Suites available to our athletes at $219.00 per night with a two night minimum (sleeps up to 4 people per suite) for our three "Muskoka" events. Rate includes complimentary Hot Breakfast and High Speed Internet. Please note all room types feature either one king or queen sized bed and a double bed pull out sofa bed. Hotel room rates are subject to applicable federal, provincial, local taxes and fees (currently 13%) in effect at the time of check in. If interested, please contact Jan Thomas (email or phone 705 -835-3255) by the following dates to secure your suite:

Gravenhurst Triathlon Weekend - May 30th, 2011
Bala Falls Triathlon - June 8th, 2011
Bracebridge Triathlon Weekend - June 22nd, 2011

MultiSport Canada is The Largest Canadian Owned Triathlon Series in Canada!

We are very proud to announce that going into season ten MultiSport Canada is now the largest "Canadian owned" series in Canada. We would like to thank all who have raced with us and supported the series.

Sponsor Deals for MSC Racers

Wednesday Gears/MSC Discount Club - New store in Toronto!

Gears now has a new location in Toronto - 109 Vanderhoof Avenue. Toronto, ON, M4G 2H7. Phone: 647-729-2500. Make sure to drop by and say hello. We will have more news on the new store in the May newsletter.

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 by clicking on the picture or call the store (905-271-2400) and ask for Ira or Kevin for details. Discount Club details.

TYR Wetsuit Rentals at MultiSport Zone

With the cooler weather we have had so far this year, you might be thinking of using a wetsuit. If you are thinking of buying a wetsuit one of the best ways to be sure about the fit and comfort is to rent one. MultiSport Zone has a full fleet of TYR wetsuits for rent. Rental rates for the TYR Hurricane Cat 1 are as follows: Day $30.00, Weekend $50.00, Week $100.00. Should you decide to buy a wetsuit, MultiSport Zone will also credit your rental fee towards the purchase.

Gear Review

Hammer Nutrition - Endurolytes Fizz

By Roger Hospedales of Triathlon Magazine Canada

While the Endurolytes Fizz will not be on our race courses, we wanted to make you aware of this great product that will serve as a valuable asset to your training.

The Fizz has a multitude of benefits.

Since it is in tablet form, you can bring it along with you anywhere and make a drink to hydrate yourself at any time. Bring it along to the gym, during long rides, or use at work to add a bit of flavour to your water. Just pop the tablet into your water bottle and it will quickly dissolve to produce a drink for you.

Secondly, one tablet will make a 10 calorie drink, and supply you with a healthy dose of electrolytes and other nutrients. Vitamin B6 (13 mg), Calcium (100 mg), Magnesium (50 mg), Manganese (3 mg), Chloride (60 mg), Sodium (200 mg), Potassium (100 mg), Tyrosine (100 mg).

Its light taste means you can use the tablets alone, or add them to you current favorite drink to get in those extra electrolytes to keep cramping at bay.

For users of Hammer Nutrition’s Endurolytes capsules, think of the Fizz as virtually the same thing (one tablet is approximately the same dose as two capsules) has the added feature of producing a standalone drink.

Fizz is available in four refreshing flavours of Peach, Lemon-Lime, Grapefruit, and Mango.

Find out more about Hammer Nutrition products at www.hammernutrition.com

Ask the Coach

Please keep sending your questions to mscnewsletter1@gmail.com and we will have our coaching panel from NRG Performance Training, and Healthy Results Training answer them. This month Wolfgang Guembel of NRG Performance Training answers the following question.

Question: Do you recommend using races to train? If so, how should I approach it?

Yes! If, however (and this is a big ‘if’), you keep the purpose of each race in perspective.

Racing is the purest and truest form of training. The best way to get faster at doing a triathlon, is doing a triathlon. To benefit, you must consider your overall goals and determine how each race fits in relative terms.

If you’re main goal is to simply finish any race you do, and you don’t follow a strict plan, then I suggest you can race as much as you like as it has no impact on your non-existent specific goals. Just be sure to recover from each race and take care of your body.

If however you do have a specific “A-Race” (the most important, ‘shaved and tapered’, down to race weight, mom-is-watching, tattoo worthy, etc.), with specific goals (I would like to finish my first Ironman, get a PB, win my age-group, beat that guy from Lane 2) then you likely have a training plan for the year, and it is this situation that requires you to consider where and how your extra races fit within the master plan.

For an important race you want to be fully trained and fully rested. For ‘training-races’ you don’t need to be fully rested; you can use them within a build week, but they must be incorporated the same way you might incorporate any intensity workout (such as intervals). It would be unlikely that you’d do hard intervals two days back to back (unless you take advice from ‘that guy’ in your club). You don’t do this because in order to benefit from intensity you need to be able to give it good ‘quality’ and if you’re tired you can’t really do true intensity. Same goes for a ‘training-race’, you can be tired from the week of training, or from the block of training, but you don’t want to be buried from an epic workout the day before. You want to be able to put some decent energy and effort into the race in order to gain the benefits of this ‘race specific’ intensity.

Treat training-races as hard, intensity, specific workouts. If you want to protect the outcome of your ‘A-Race’ then you need to be able to assess your training races the same way as hard workouts. If you have to shut down the intensity, you need to stop, or if you need to take extra recovery before or after the race, in order to get ‘quality’, then you have to do so. Be sure to recover properly from a training-race just as you might from a hard intensity workout. Ensure that you follow your own plan, and don’t worry about what anyone else is doing in the race. A ‘training-race’ has specific purpose for you, and it is independent of anyone else and their actions on race day.

Wolfgang Guembel – NRG Associate Coach

Wolfgang has been coaching since before Facebook and is a professional triathlete. He is the current course record holder at the Welland Half Iron and is the defending, Binbrook Triathlon (relay) Champion. He prefers the classic speedo, never wears a watch in the pool, and has a gorgeous girlfriend.

Your First Triathlon Video Series

In this first video of the series, Coach Chris Pickering of Transition Myself Training gives you some tips to help you get through your first triathlon. He covers essential equipment as well as gives you some recommendations on some items and ideas you might not have thought of which can save you a hard lesson learned.

May Tips

From Richard Pady of Healthy Results Training

Make sure to check out Healthy Results Hockley Valley Training Weekend (June 3-5).

Find out more here.

Training Articles

In-season Bike Workouts

The season has arrived and hopefully most athletes have their pre season training accomplished. Thoughts turn to what type of workouts to do in-season. This article will focus on Bike workouts to do in-season.

If you don’t have Zones to work with you may want to consider getting in to see a Coach for some testing to get training zones. For the purpose of this article we will use common terminology which is Zone 2 basic endurance, Zone 3 Tempo pace, Zone 4 sub threshold or Cycling Time Trial pace, Zone 5 V02 Max.

It is important to get a balance of rides with some Z2 rides, some Z3 tempo rides and some hard/speedwork rides but we will focus on the hard/speedwork rides. Typically once a week you want to do a hard bike. For most athletes Z4 intervals offer the best area for improvement on bike split times. If you are just starting out with Z4 intervals it is best to keep the intervals shorter. A good starting workout is a 1.5-2hr ride with 5x5 minute Z4 intervals at a 1:1 work to rest ratio. As you get better and more used to the pain of hard intervals you can increase to 3x10 minute Z4 pieces. After a few weeks of 3x10 Z4 pieces you can start 2x15 minute Z4 pieces and eventually work up to 2x20 minute Z4 pieces.

Another good idea to help improve your bike split is to take part in a local Time Trial series. Most bike clubs and Multi Sport clubs offer some sort of Time trials at set distances. These can range from 10km up to typically 40 km. This is a great chance to try out all your race equipment and see what type of time you can do against the clock and against competition.

Some Z5 V02 max work can also be beneficial. Here you are typically doing 1-2 minute Z5 intervals above threshold. This can be something like 7x2 minute Z5 hill climbs with 4 minutes Z2 between. You can also do things like MAP ladders that work your lactate tolerance.

A few ideas for some in-season bike workout to improve your bike times. Train hard, train smart and have a great 2011 season.

Chris Helwig is a full time endurance coach based out of London Ontario.

Details on Chris’ bio and services can be found on his website www.coachchris.ca

Bricking For Intensity

It’s less than a month to the first race of the season. As we get closer to the first few races, it’s time to step up the intensity, and get comfortable with transitions, especially from the bike to the run.

You have been spending the last few months building a solid aerobic base for the season. This lower intensity training conditions your body to be able to sustain the time required to finish races. Your aerobic capacity has increased so that you don’t burn out and not have the ability to finish the race.

High intensity builds power, strength and speed, so that not only do you finish the race, but you finish the race strong, and lower your race times. High intensity training gives you the ability to push yourself harder, and it increases your aerobic threshold, allowing you to race faster, and for a longer period of time.

One of the other important training tools is to complete brick training before your first race. Brick training is combining a bike and a run workout together, with almost no rest time between the bike and run. It simulates the transition during a race. Whether a first timer or a seasoned racer, most triathletes usually talk about the bike to run transition being the hardest thing to adapt to. Your legs feel rubbery coming off the bike, and it takes a few minutes, and sometimes as much as a kilometer until you get your “running legs.”

By completing brick workouts, you shorten the time to adapt to the run, and get more comfortable on the run sooner, allowing you to settle into your run pace quickly. This can be the difference where you finish in the race. The faster you can get to your run pace, the faster you will be at the finish line.

One way to complete a brick is to simply go out and bike for a period of time (i.e.: an hour) and then quickly transition to a run. This is a good way to see how long it takes you to get to your run pace, and see how it feels for a race.

Another way to brick train is to incorporate higher intensity into the workout. Here is a workout that we do at the studio almost every Friday as we lead into the race season. Please note, our bikes are stationary at the club. You can achieve the following by either setting up your bike beside a treadmill if you have the ability. Another suggestion that I read is to set up your bike on a trainer beside a 400-metre track.

Here is the workout:

10 minute warm up on the bike. At about the 8-minute mark, you should be warm enough so that you are at or close to your bike race pace. Hold this for two minutes. At the 10-minute mark, jump off the bike, and put on your running shoes. We then run around our complex outside. The circuit is approximately 650 metres. The goal is to run faster than race pace, close to a sprint for the distance. At the finish of the circuit, we jump back onto the bikes, and ride for 5 minutes. The first 2 minutes is used for active recovery, getting the heart rate back down and breathing under normal. Then for the last 3 minutes we increase the cadence back to race pace. After 5 minutes, we go back to running the circuit again. We will complete this for a total of 5 times. At the completion of the last run circuit, we cool down on the bikes for 5 minutes before stretching.

If you are going to do this at a track, do 5 minutes on bike, and 2 x 400 metre laps.

If you are going to do this on a treadmill, do 5 minutes on bike, and 5 minutes on the treadmill.

This is a high intensity workout, and conditions your legs and body to quickly adapt to the bike to run transition.

Race strong and smart!

Radical Cycling

markhummel@rogers.com

647-476-3499

Dynamic Warm-up

By Dr. Kris Sheppard

Chiropractor, Strength and Conditioning Specialist

The days sitting and doing long stretches before activity are dead. We now know that the typical type of static stretching involving long holds can actually impair performance and may result in injury. Like many trends in health care and fitness we have now done a 180, fortunately now, the new advice is based on dozens of research publications examining the effect of different types of stretching on athletic performance and injury.

Research has shown that long stretches will inhibit the muscle from activating. Think of the muscles like elastic bands, if you stretch them for a long time they lose their ability to recoil. It is thought that a similar process happens when you stretch a muscle. However, the reason for this is neurological not mechanical, meaning that you are not actually physically stretching the muscle and disrupting it’s ability to recoil like the elastic band, but you do trick the brain & nervous system into getting the muscle to relax by decreasing nerve output to muscle.

For athletic performance this is the opposite of what you want. You want the muscle primed and ready to contract and relax quickly, not lengthened or relaxed. So how do you prime the muscle and joints for performance? Think dynamic vs. static, a dynamic warm-up is a series of controlled movements in different planes. You want to move the joints involved in activity in every motion possible.

For the Runner my dynamic warm-up goes as follows: Walking lunge, leg swings forward/backward and side to side, hip circles, split jacks or jumping jacks, lateral lunge or lateral band walk, cat-camel and scorpion. For those who feel that it takes them a long time during a run to ‘feel good’, you will definitely benefit from spending 10 minutes before each workout to go through these series of movements.

Check out our website www.absoluteendurance.com for more resources on a dynamic warm-up.

Dr. Kris Sheppard - DC, BA HKin, CSCS

Chiropractor, Strength & Conditioning Specialist

Athlete Profiles and Stories

MultiSport Canada Athletes Going to Challenge Roth

This month's profilled athlete is Roger Hospedales.

A member of Team Running Free, he has raced with MultiSport Canada since the very beginning in 2002. Due to his bum shoulder (many years of competitive tennis) he typically races duathlons and makes the odd plunge into the water to complete half or full iron distance races.

If the name seems familiar, he is the MultiSport Canada Newsletter Editor, writer of the Post-race reports, and the creator of MSC Radio. He is also the News Editor for Triathlon Magazine Canada, and a reporter for Ironman.com.

MSC Goes to Challenge Roth Webpage.

Deb Powell

Age group - 30-34

Hometown - Currently living in Guelph, Ontario (grew up in Peterborough)

Years of racing experience - 10

# of Irondistance races - 2

Best iron distance performance/pb - 11:08 in Lake Placid

Goal for Roth - 10:30 (or to beat my training partner--Paul Nielsen, because we have a running bet that he has to buy me a Dairy Queen blizzard if I beat him)

Why race Roth? - I've never been to Germany, and I've heard great things about this race. Also, I like doing social races where I will know lots of other people in the race.

Sporting background - I ran track and field and was on the rowing team in high school. I rowed for Queen's University during my undergrad, and then picked up triathlon when I went to graduate school in London, Ontario.

Dream race performance - 59 min swim, 5:40 bike, 3:45 run

First race experience - A sprint distance in Peterborough. I fell off my bike because the pump I was carrying on my frame fell off and got jammed in my pedal. I finished the race, and was determined to do another one, because I figured I could only get faster if I just didn't fall off my bike. I now carry CO2 cartridges.

First iron distance experience - Ironman Canada in 2006 on my 29^th birthday.

Roger Hospedales

Age group – 40-44

Years of racing experience - 18

# of Irondistance races – 17

Best iron distance performance - 12:06

Goal for Roth – Beat 12:06 and not finish too far behind the incredibly fast group of triathletes we have heading over. And to hopefully meet Chrissie Wellington, Jurgen Zack, and Andreas Raelert. Oh yeah, and to leave John Salt in my wake on the swim, smell my burning rubber on the bike, and eat my dust on the run. ;)

Why race Roth? – It is one of the biggest races in the world, and when I first saw the Solar Berg Climb many years ago, I knew I had to do the race one day. So when MSC offered this trip, I had to jump at the chance because I’ve never been to Europe, and there is a bunch of cool people going along on the trip. No matter what happens during the race it will be a ton of fun.

First race experience – Raced a bunch mountain bike duathlons before doing my first triathlon – the old Olympic distance at Peterborough in 1995, which I also raced on my mountain bike. I made a quick visit to the bike shop to get a road bike soon afterwards.

First iron distance experience - Lake Placid in 1999 (I raced it 11 times). The whole day was basically a pacing, nutrition, and equipment lesson. The vast amounts of training and nutrition information available now did not exist back then. Many lessons were learned on that day but I loved it. Lake Placid is not the easiest course in the world but the crowd support is hard to beat and keeps getting better each year.

Tips for newcomers thinking about doing Irondistance or half iron distance racing – Don’t rush into the long distance stuff. Do your time at the shorter distances to develop your speed, and race experience. You are not any lesser of a triathlete by not doing a half iron or full iron distance. Is Simon Whitfield not a legendary triathlete because he never did an ironman (not yet anyway)? But definitely put one on your must do list, you will remember the experience forever and may just take your triathlon addiction to a higher level.

Favourite gear – Team Running Free gear, Mizuno shoes, SLS3 socks, and Litespeed Saber.

Fave MSC race(s) – I like them all – really I do.

MSC Radio - Simon Whitfield Part 2

Check out Part 2 of our audio clip with Simon Whitfield at our Series Awards Day.

Listen to Simon here at MSC Radio.

Stay tuned for more podcasts with Simon Whitfield, and other special guests.

Camps, Clinics & Other Events

8TH ANNUAL HOCKLEY VALLEY TRIATHLON WEEKEND

When: June 3rd to 5th, 2011

HRT presents the Hockley Valley Triathlon Weekend in the beautiful HockleyValley. The camp has been a major success in years past. HRT athletes have commented that regardless of what Ironman or 1/2 Ironman event they are training for, the camp was a valuable part of their season.

10 Reasons to put this in your Calendar in 2011
3 day camp to motivate you at the start of the season
Amazing coach to athlete ratio
Best support crew in the world
Video analysis in the water and on the track
Training camp BBQ
Very QUIET roads
Lots of nutritional support on course
Ideal training location
Massage Therapies on site for Saturday
Camp with proven results

The camp is designed to be a high volume weekend of training with excellent coaching and support. During the camp you will participate in training sessions that will prepare you to race at any distance up to the Ironman. Outside of the training sessions we will have a Swim Clinic and Social Dinner.

For more info go to http://healthyresults.ca/training-camps

Absolute Endurance Muskoka Training Camp: July 22-24, 2011

Cost: AETT Coached Athletes $240 + HST

Non-AETT Athletes $300 + HST

Join Absolute Endurance on our fourth annual Training Camp in Huntsville, Ontario!

This training weekend will encompass swim, bike and run training that will improve the fitness and confidence of any athlete. We offer a friendly and fun training atmosphere and welcome athletes of all levels and abilities!

What’s Included:

2 ½ days of structured group workouts in Huntsville, Ontario

Barbeque dinner each night

Education on cycling and running skills, race day and training nutrition and motivation/mental strategies

Accomodations:

Accomodations are not included, but workouts will start and finish at the Tulip Inn in Hunstville. Reserve Accomodations early, as space is limited

Schedule of Events:

Friday July 22, 2011

10am: Bike 75km, Optional Run off the bike of 30-60 minutes

4pm: Training Weekend Welcome, Discussion – Cycling skills & Running skills

6pm: Dinner

Saturday July 23, 2011

8:00am: Open water swim technique discussion with an Open water swim to follow.

10:30: Bike 90km - Muskoka 70.3 course, Run 30-60 minutes off the bike

6pm: Dinner

8pm: Discussion – Race Day and Training Nutrition, Mental Strategies

Sunday July 24, 2011

8:00am: Open Water swim

10:30: Brick workout – 2 x (1 hour bike/20 minute run)

2:00: Pack up and leave for home!

Bulldog Triathlon

Fit 2 Tri MultiSport Coaching

Announcing a triathlon training series specially designed for triathletes new to the sport or having only a few years of experience.

Monday Evenings: 7 to 9 pm Starting May 16 for 10 weeks in Brampton.

Cost $100 (FMCT discount 25%)

Topics: Swimming: swim technique, training tips, open water swimming, sighting, tactics, wet suit care and maintenance

Cycling: bike handling, training tips, hill climbing, gear changing, maintenance and repair.

Running: technique, training tips, hill training, tempo runs, shoes.

General: warm up and cool down, stretching, hydration and nutrition and any other topics participants bring up.

To book your spot in this fantastic series designed to get you to the start line feeling comfortable, ready and eager for the challenge of completing a triathlon. Contact Lorene at trihard@rogers.com or 416-553-3676 for more information.

MultiSport Zone - Summer Programs

Cycling - Our summer bike program is underway on Wednesdays and Saturdays. These are group rides with focus on high intensity and endurance Call the shop if you would like to join us. Everyone is welcome from beginner to elite. Cost is $100 for the season from May to September.

Running - Summer run program on Thursdays and Sundays is also underway. Track workout is Thursday and long run is Sunday. Register at the shop. Cost is $80 for the season.

Swimming - Our outdoor open water swims don't begin until June so stay tuned for further details. Open water swims will happen 2 times a month on Monday evenings at Port Stanley on Lake Erie. Call the shop for further details.

Mega Days - Our first Mega Day is Saturday May 28th. We will be hosting a Mega Day at Pittock Conservation Area, site of the Recharge with Milk MultiSport Canada Woodstock Triathlon. "Train it before you race it" to give yourself the inside edge and confidence going into race day. Our coaching staff will provide tons of hands on information to make you successful. We will also cook you up a great BBQ lunch after all that hard training. This event is open to all levels! Cost is only $40.

Additional Mega Days will be announced soon for June, July and August in Ilderton just outside London, ON.

Find out more at MultiSportZone.com or at 519-685-6600.

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.