HSBC Triathlon Series

Title Sponsor

Transition Zone, Volunteer and GT12.9 Series Sponsor

Series Sponsors

The May 2008 Newsletter

May 28, 2008

The HSBC Triathlon Series
Presented by MultiSport Canada

Volume 7, Issue 4 - May 31, 2008

Less Than A Week To Race Season!

In this months issue we have some very good training articles from our coaching panel as well as injury prevention advice from our medical experts. We continue to promote an extensive line-up of not-for-profit races in which you might be interested and our Face Of The HSBC Triathlon Series introduces you to two more athletes.

It is always a fine line as to how much exposure we give our sponsors without causing concerns for some that we are being too commercial. The reality is that without the sponsors there is no race or race series that would survive without their support. The truth is that race entry fees never cover the complete cost of a particular race or series of races. So for this month you will notice that we have moved our sponsor logos to the beginning of the newsletter as a way to introduce our 2008 sponsors and thank them for their support of the series. Please take a few minutes to see who supports us and the sports of triathlon and duathlon.

If you would like to submit something to a future edition please email us.

John Salt - Series Director

Thank You To All Of Our 2008 Sponsors

As you all know there would be no race or series without sponsors. We extend our thanks to each and every sponsor whether it is HSBC Bank Canada or the local bike and running shops in the communities where you race. We hope that you all take a moment to check out our Series Sponsors on the right hand side of this page 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.

Our Title Sponsor

We are extremely happy that HSBC Bank Canada is our Title Sponsor for a fourth year and appreciate all of the support they give to Triathlon, Duathlon and other mass participation sporting events. Here is a complete list of the HSBC sponsored mass participation athletic events

About HSBC Bank Canada

HSBC Bank Canada, a subsidiary of HSBC Holdings plc, has more than 180 offices and is the leading international bank in Canada. With around 10,000 offices in 83 countries and territories and assets of US$2,354 billion at 31 December 2007, the HSBC Group is one of the world's largest banking and  financial services  organizations.

Transition Zone, Volunteer and GT12.9 Series Sponsor

GoodLife Fitness has taken a bigger role with our series in 2008 and is now the GT 12.9 Series Awards Sponsor in the HSBC Triathlon Series

Silver Level Sponsors

Post-Race Bagels		Post-Race Fruit and Nut Snack
Post Race Prizes		Hats and Headwear

Local and Retail Sponsors

Toronto - Locations in Leaside and the Beach		GTA - Markham
GTA - Scarborough	Located in Orillia	GTA - Mississauga
Located in London

 

 

Medical Support

Series News

The HSBC Triathlon Series needs YOUR help in 2008 - Volunteering Opportunities

We would like to extend our thanks to everyone that that volunteered in 2007 and helped make last year such a success. Events like ours cannot happen without volunteer support and we are looking for volunteers to help at our 2008 events.

We have a number of programs to give "thanks" to our volunteers. We offer donations to support community groups or sports teams that volunteer at our events and High School (and Grade 8 Grads) can earn volunteer hours of towards their required 40hrs.

We also offer FREE Racing for young (high school and university) athletes in exchange for volunteering. We are also offering 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, drop us an email at volunteers@multisportcanada.com and let us know. We would be willing to offer discounted race entry fees to athletes who help find volunteers. Who knew getting your friends and family out to a triathlon would help you save money!!

Volunteering at a Triathlon/Duathlon is a great way to learn more about Triathlon/Duathlon events before participating in your first event. We have had several people contact us already this year to volunteer as part of their preparation for their first event. If you are injured and cannot compete, come out and volunteer instead of staying home and still experience the energy of the event.

Gears Is Now The Bike Course Technical Support Crew For Our Series

Gears Bike Shop is proud to be the official Bike Mechanical Support Provider for the HSBC Triathlon Series for 2008. You can expect to see Gears at HSBC races in the expo area to assist you with last minute mechanical issues. They will not be set up as a retail area but will have limited parts on hand should you need any parts to get your bike fixed. Gears will also be out patrolling the courses at select races for support during the bike leg. Please note that some races will not have Gears onsite. Please check the pre-race email for more information on specific races.

 

If you are interested in learning more about bike maintenance, changing flats, and have your bike questions answered, Gears will be hosting short seminars at a few races as well as their store located at 176 Lakeshore Rd. W. in Mississauga. Expect to see a schedule of these seminars soon as well as through The Link - The Official Newsletter of Gears Bike Shop. You can subscribe to The Link by visiting www.gearsbikeshop.com. Be sure to stop in and say hi at the next race.

The HSBC Racer Of The Day Returns - Over $10,000 in prizes to be given away at out races

We are very pleased to announce that the HSBC Racer Of The Day will be returning in 2008. This year there will be over $10,000 in Zoot products given away at our races. Here is a grid that show you all of the prizes for this year courtesy of HSBC Bank Canada.

 

Race	Race Day	Zoot Prize(s)	Retail Value
Lakeside	Sat	Synergy FS  Wetsuit	$470.00
Lakeside	Sat	Bag/Shoe Package	$451.00
Lakeside	Sun	Zoot Sports Tri Bag	$180.00
Lakeside	Sun	Bag/Shoe Package	$451.00
Binbrook	Sun	Synergy FS  Wetsuit	$470.00
Welland	Sun	Ultra TT Shoes	$165.00
Welland	Sun	Bag/Shoe Package	$451.00
Gravenhurst	Sat	Bag/Shoe Package	$451.00
Gravenhurst	Sun	Zoot Sports Tri Bag	$180.00
Gravenhurst	Sun	Bag/Shoe Package	$451.00
Bala Falls	Sun	Zoot Sports Tri Bag	$180.00
Bala Falls	Sun	Bag/Shoe Package	$451.00
Bracebridge	Sun	Zenith wetsuit	$700.00
Bracebridge	Sun	Race Travel Bag	$350.00
Toronto Island	Sat	Zoot Sports Tri Bag	$180.00
Toronto Island	Sun	Synergy FS  Wetsuit	$470.00
Toronto Island	Sun	Bag/Shoe Package	$451.00
Cobourg	Sat	Bag/Shoe Package	$451.00
Cobourg	Sun	Zenith wetsuit	$700.00
Cobourg	Sun	Bag/Shoe Package	$451.00
Wasaga Beach	Sat	Zoot Sports Tri Bag	$180.00
Wasaga Beach	Sat	Zenith wetsuit	$700.00
Wasaga Beach	Sat	Bag/Shoe Package	$451.00
Wasaga Beach	Sat	Synergy FS  Wetsuit	$470.00
CFB Borden	Sun	Zoot Sports Tri Bag	$180.00
Total			$10,085.00

 

Check out the 2006 and 2007 HSBC Racer's Of The Day

 

Cotton T-shirts Replaced By Zoot Tech Tee's At ALL HSBC Triathlon Series Races In 2008

By now most of you know that we have replaced cotton t-shirts with Tech Tees for all races in 2008. We are very happy to announce that not only are they tech tees but they are Zoot Sport Tech Tees. Last year the Technical Tees at Lakeside, Gravenhurst, Toronto Island and Wasaga Beach were well received but there were a few comments in some post-race surveys about the texture of the fabric. We were able to enlist Zoot Sports to help to improve the quality.

We will have Zoot Sports Technical Shirts rather than cotton t-shirts at ALL of our races, with No UPGRADE FEES OR ADDITIONAL CHARGE. So with each race entry you will now receive a Technical shirt with a retail value of approximately $40.

Our New Race Series Administrator - Jan Thomas

We are very pleased to announce that Jan Thomas has joined the MultiSport Canada team and will be the Series Administrator. Jan Thomas hails from a health promotion background, with her last employment focusing on managing and directing residential camps and youth programs for children in Ontario with type 1 diabetes. Jan has yet to enter a race (and suddenly feels some pressure to do so), but does enjoy hiking in the forests that surround her home and biking on her country roads.

The 2008 HSBC Triathlon Series Electronic Series Guide - Preview

For the past six years we have done everything we can at our races to ensure that we are being environmentally conscious. As many of you know we have had recycling at our races since the first year and started bringing compost bins four years ago. You will see more recycling and compost bins this year. We also think it is time to do whatever we can in other ways and are taking very seriously the environmental impact of printing 20,000 paper Series Guides. Next year we hope to drastically reduce the number of Series Guides that we print. In fact this year we took in less advertising so that we could reduce the number of pages in the guide from 32 to 24.

Throughout the 2008 race season, during online registration, you will be given an option to opt-out of having the paper version mailed to your home. Then, in 2009, a full colour version will be available electronically on our website. You will be able to check out all of the series details and only print the pages you need. In this way we hope to drastically reduce the number of series guides printed and still give you all the information you have come to expect from us. The 2008 electronic version is now available for viewing at The HSBC Triathlon Series Guide - Digital Edition

Please let us know what you think of our plans by sending us an email.

The 2008 Series Guide is available at retailers such as Enduro Sport, Gears, D'Ornella's Bike Shop and La Biccicletta.

2008 Race Schedule Race Improvements - We Read Your Survey Suggestions

As we mentioned in our January newsletter we would like to thank everyone who took the time to complete an online post-race survey after any of the 2007 races. Your input was added to what we ourselves learned at each race and this collaboration has resulted in some changes and additions to the races and schedule. If you would like to see the changes and improvements to the 2008 series lineup please take a look at the January Newsletter where there is a breakdown of each race.

Athlete and Special Interest Stories

If you would like to contribute an article or story that you think others would find interesting please email us. This month we have three stories that we think will be of interest to many.

The Faces of the HSBC Triathlon Series - A New Feature by Roger Hospedales

The Faces of the HSBC Triathlon Series is a section we have developed for our website that will introduce you to some of the athletes who race with us on a regular basis. We will feature one or two athletes in our newsletters. We have collaborated on this section with Roger Hospedales, who will be writing these articles. Roger Hospedales is a frequent competitor and familiar face at all of our races. He is also a contributing writer for Triathlon Magazine Canada. If you receive an email from Roger there is a good chance he wants to know a little about you. Pictures courtesy of Mike Cheliak Photography. Please visit our Faces of The HSBC Triathlon Series Web Page

Tamara Forrest

Hometown: Simcoe, ON

Age group: W20-29

Years in the sport: 2

2007 Highlights: HSBC Duathlon Series Winner Women 20-29.

Fave Equipment: Her baby blue road shoes.

Fave Races: Gravenhurst International Du, CFB Borden, and Fanshawe Lake Dirty Du.

Goals for 2008: Improve bike and run times, especially at the Gravenhurst International Duathlon.

Interesting info: Teaches fitness classes, races mountain bikes, inspired by Lance Armstrong, snowshoes and cross-country skis during the off-season, and enjoys chocolate milk and a snickers bar as a post-race treat.

 

 

Angus Kim

Hometown: Toronto

Age group: Clydesdale Men 35-39

Years in the sport: 8

Accomplishments: Multiple HSBC Triathlon and Duathlon Series Clydesdale Winner since 2005.

Fave Equipment: Zipp 404 Wheels, Shimano bike shoes, Giant OCR Bike, e-load, and Saucony Grid Hurricanes.

Fave Races: IMUSA, Cobourg, and Wasaga Beach.

Goals for 2008: Finish his 10th Ironman with a PB, and finish in the top 3 among Clydesdales in the HSBC Triathlon and Duathlon Series.

Interesting info: 9-time Ironman finisher, final finisher Ironman USA 2001, member of Team Running Free, played varsity rugby and football at the University of Toronto, enjoys taking naps on the bike, and attempted eat 10 Big Macs in one sitting.

 

Visit our Faces of The HSBC Triathlon Series Web Page for the full story on all of the profiled athletes

 

 

Helmets Are A Life Saver

This posting was on TriRudy the other day from Gord Keen. Gord and his sons compete in our races and Gord can be frequently seen working at our races in his capacity as an OPP. After reading this I immediately emailed Gord to see how Alex is doing. He is sore but well and hoping to be back training very soon. There is a lesson here for anyone who does not wear a helmet or questions there protective qualities.

 

On Sunday evening one of my sons was out for a bike ride after getting home from work. The weather was great so he wanted to squeeze in a training ride. As usual, I asked him the route he was taking and made sure he had a cell phone with him.
At 6:53 our home phone rang. The name and number on the display was unfamiliar to my wife so she handed the phone to me. Am I glad she didn't answer that call. The gentleman on the phone advised me that he was on the side of the road with our son and that he had been involved in a minor accident. I was told that Alex was fine but that they had called an ambulance just to be safe. I was also told that his bike was OK and could someone come to get it. As my wife had just gotten out of hospital, I didn't want her to see what had happened. The accident happened 3kms from our house. I arrived on scene before Police, Fire or Ambulance.
There on the ground was our son, covered in a blanket, with a pool of blood around his head. A man was crouched by his head and was talking to him. The road looked like a yard sale. The man beside Alex turned out to be the driver of the pickup truck that hit him. To make a long story short, Alex had been knocked out cold by the impact and had suffered a serious concussion and a broken nose. His glasses were broken into pieces but the lenses stayed intact and were deeply gouged. His Argon 18 Mercury was destroyed. The Carbon aerobars were severed in half, and the frame was bent and broken. His Bell Sweep helmet looked like it had been run over by a bus. It was cracked between almost every vent. The passenger side door of the pickup had a large dent and scrapes where the bike had hit it, and there was a bend in the door post where Alex's head struck the truck. The driver advised that he had seen the bike coming when he was stopped at the stop sign, but couldn't under! stand how the bike had moved so far, so fast. In other words, he grossly underestimated how fast Alex was traveling on a straight and flat piece of open road (the actual speed was about 40+km/hr).

Now for the good parts. The doctor stated that without a helmet, this would have been a fatality. On that note, EVERYONE should wear a bike helmet every time they get on the bike regardless of where or how far. Secondly, the driver did stick around and render assistance, including calling me. Makes a good case for having identification and an emergency contact number with you when you ride. The driver was charged with "fail to yield to traffic on through highway". Four days after, he sent a fruit basket to our son with a get well card. Not every driver is an idiot, even though he made a mistake in judgment. The lesson we can all take away is that we have to expect that drivers will make mistakes and anticipate them before they happen. Even though it may be an inconvenience it is a good idea to slow down and cover the brakes when approaching any intersection, even when you clearly have the right of way.
Now all we have to do is wait for Alex to recover and get a new bike. - Gord Keen

Partner Events and Races

We are very happy to help promote and support your event. If you would like to have your event listed on our website please send us an email with an overview, descriptive paragraph for our website and a high resolution graphic.

IluminAqua - An inspired event unique to the City of Welland

June 27-28, July 24 - 26 August 22-23

The event is a blend of art, culture, and the elements of fire and water. Pods of fire float on the Recreational Waterway, while the sweet strains of music fill the air.

The IlluminaAqua website has all of the details.

 

 

Friends of the Collingwood G&M Hospital..........we need you STAT !!!!!!

Join the "Friends of the Hospital "who are participating in the Wasaga Beach Triathlon on September 6th,2008 and pledging funds for their efforts to go towards a new ultra sound for the Collingwood G&M Hospital. Go to the Hospital site www.cgmhf.com to register pledges....it's that easy.

We have many medical staff participating in the Triathlon this year. You can support your Hospital by pledging one of our staff, forming a team of your own or participating as an individual. To see a list of participants you can pledge and get more information go to the www.multisportcanada.com.

This year we are trying to increase the pledge funds from $15,000.00 to $30,000.00 and we need your help to achieve that goal.

The Ministry of Health and Long Term Care does not provide any funding for the replacement of the G&M's old ultrasound unit. All costs ($185,000) associated with the purchase of the new ultrasound unit and the upgrading of the existing ultrasound must be funded through community support of the Collingwood G&M Hospital Foundation (CGMHF). Although the new ultrasound unit is already in place and functional at the G&M, the CGMHF will be fundraising throughout 2008 to cover the cost.

The new generation of ultrasound uses three dimensional imaging and can even be upgraded to four dimensional. This advanced technology provides a much more lifelike image to the radiologist, making diagnosis of a wide variety of medical conditions much easier. In addition to prenatal examinations, ultrasound is critical to the accurate and timely diagnosis of many illnesses including cancer, thyroid and kidney disease.

Joe's Team - ONE EXTRAORDINARY DAY. TWO EXTRAORDINARY TRIUMPS.

The human spirit is a powerful thing. It can show us how exceptional we can be as individuals - and how extraordinary we can be as a community. An extraordinary day where you can swim, bike and run your way to two triumphs: The individual triumph that awaits you at the finish line and the community triumph that will see $600,000 benefit The Joe's Team Fund supporting the head and neck translational research program at The Princess Margaret.

On Saturday, July 5 join 400 athletes on Lake Joseph as we TRI to conquer cancer. Participate in the Sprint Triathlon or Duathlon as an individual or as a part of a relay team. To join this event and register

To learn more about The Joe's Team Triathlon! Volunteer registration for Joe's Team is now available on the Joe's Team website.
www.joesteam.ca

The Ride to Conquer Cancer

Looking for a challenge? Join the thousands of cyclists gearing up for The Ride to Conquer Cancer benefiting The Princess Margaret. The 2-day, 200 kilometre course from Toronto to Niagara Falls, approved by Olympic Silver Medallist and Tour de France yellow jersey rider Steve Bauer, is both fun and demanding. And if 100km per day isn’t enough for you, Steve will be leading the Afternoon Afterburn, an additional 50km ride that leaves from Camp on Saturday.

2 out of 5 Canadians will be diagnosed with cancer this year. The Princess Margaret, recognized as one of the top 5 cancer research centres in the world, is dedicated to finding a cure in our lifetime. But we need you to take us across the finish line. BE THE CAUSE FOR THE CURE. Register today Call 416.815.RIDE (7433) or visit www.conquercancer.ca

The Underwear Affair

Hit the streets of Toronto on August 23, 2008, for Sunnybrook's Underwear Affair! Join runners and walkers of all ages and athletic abilities, dressed in everything from briefs and boy-shorts to t-shirts and tracksuits, and help fund life-saving research for cancers like prostate, colorectal, cervical, ovarian, and others that occur below the waist. After you cross the finish line, enjoy dancing, a few well-deserved drinks and an outrageous costume contest at the EXPOsed Afterparty!

 

Swim For Kids

Shaun is a Toronto firefighter and wants to raise funds for the Toronto Sick Kids Hospital Burn unit a charity close to firefighter's hearts considering the horrific number of recent childhood fatalities and injuries in fires this winter. Shaun will attempt to swim across Lake Ontario, which is a sanctioned event.

The first swimmer to have successfully completed the distance is Marilynn Bell in 1954. The swim starts in Niagara-on-the-lake, and ends at Marilynn Bell Park in Toronto (Ontario Place), covering a distance of 50km (31miles). The water is usually very rough and cold, even in August. Shaun would be the second oldest swimmer to complete this difficult crossing and will take anywhere from 16 to 25 hours. All crossings need to be monitored by Solo Swims of Ontario (see: www.soloswims.com) There are many requirements over and above proving that you are fit enough to try (with a 16km trial swim 2 weeks before) such as needing lots of equipment and a large support crew, made up of 5 other firefighters, two zodiac boats, a sailboat and speedboat and team of volunteers. Shaun will not be allowed to have any support other than to be handed food/water if he is to be successful.

Shaun has been diligently training his weekly swims are now 6 hours straight in the pool and over 14 hours/week! He is being coached by a master swimmer, John Scott, who holds the amateur course record. Shaun is also a husband and father of two young kids. He values the incredible care that Sick Kids Burn unit provides children in need and proud that this hospital is one of the world leading hospitals, on leading edge of burn rehabilitation. Shaun will have some costs to cover such as equipment rental and registration fee. All proceeds will then go the Hospital for Sick Kids Burn Unit. Shaun's Swim for Kids is registered with this charity (see www.sickkids.ca). Swim for Kids is registered for charitable donations (BIN# 171299654).

Donations can be made directly to Swim for Kids. Shaun's Swim for Kids website has more information www.swimforkids.ca. Please send your e-mail address along with your contribution so we can confirm your payment. We will also keep you up to date with Shaun's progress as the swim approaches in August and will not give your address to any other party. Your support would be greatly appreciated. We would appreciate any donation by cheque, credit card or email money transfer.

Send to: "Swim For Kids"

167 Sweeney Drive,

Toronto, Ontario M4A 1V1

Shaun Chisholm
www.swimforkids.ca

 

Tri-Adventure in 2008

The Tri-Adventure in 2008 will be held on August 15 - 17. It consists of a 3 km swim (or 15 km run) on Day 1, followed by a 15 km canoe on Day 2, and a 140 km cycle on Day 3. Participants are bused from Toronto to just north of Orillia where we have our swim on Lake Couchiching. On Day 2 we canoe to a campsite off the shores of Lake Simcoe. On Day 3, we cycle back to Toronto. The Tri-Adventure started in 2005, and since then, we have raised over $160,000. More information about the event can be found at http://www.triforafrica.org

Change your life while changing the lives of children in need

Race 4 Kids is a triathlon organization in Ontario which provides training programs, support, and coaching for every level of triathlete, and for every distance of race, from a super sprint triathlon to an Ironman. Race 4 Kids athletes will compete in various events throughout 2008 and 100% of the funds raised will go to POGO, who provides programs and support for children with cancer and their families.

Fighting cancer is a huge undertaking and that is why we picked Ironman Lake Placid for our primary fund raiser. Have you ever thought about completing an Ironman? Would you do it to help children with cancer and their families? 6 spots left for the 2008 Ironman event in Lake Placid.

Our new program in 2008 is *Race 4 Kids Everywhere*. This program has you picking the event you want to compete in and Race 4 Kids will support you with a training program and coaching for *FREE*. Have you ever thought about completing your first triathlon or reaching a personal best? This could be the motivation you need.

Head Coach and Race 4 Kids founder, Richard Pady, is a triathlete who has 20 years of experience in the sport, raced at 5 world championships as a professional,and 6 Ironman's to his credit, is himself a parent of a child with cancer. Childhood cancer is a devastating diagnosis that affects both the child and the entire family. Each year, in Ontario, 400 children are diagnosed with cancer and 3,000 children receive active treatment or follow-up care. *Sadly, two of Ontario’s children succumb to cancer every week making it the leading disease-related cause of death in children.* It is the goal of Race 4 Kids to make a change in the lives of these children and their families. When children with cancer win, we all win.

In 2007, our first year, 40 people raced at Ironman Lake Placid. They swam 2.4 miles, biked 112 miles and ran 26.2 miles and together raised over $150,000. In 2008, the goal for Race 4 Kids is to raise $200,000 for POGO.Come be apart of our team!!

For more information go to: www.race4kids.ca
Slide show from 2007 go to: www.race4kids.ca/photos.htm

Getting Ready Race! - By Nigel Gray

 

With summer about to arrive it is time to start thinking about your first race of the season. A lot of athletes go into their first races a little under prepared but with some planning and practice you can make your first race feel great and avoid a lot of the common first race pitfalls.

Here are a few ideas of some of the workouts you could include before your first race:

Open Water Swimming: There is a big difference between swimming in a pool and swimming in open water. In open water you are (usually!) wearing a wetsuit and there is no longer a black line on the bottom for you to follow and if Mother Nature doesn’t cooperate it can also be quite choppy. So getting some open water practice in before your first race is very important. Here are 3 key things to focus on in your first few open water swims:

• Get use to your wetsuit again A wetsuit provides a great benefit to your swim, but it does take some getting used to. One of the keys to easing this adjustment is make sure you put your wetsuit on properly. This means pulling your suit up as high as you can so that you have a little bit of extra space in the shoulders, this will help to minimize the resistance the wetsuit can place on your swim stroke.
• Maintaining your technique Without the references that a pool provides and the addition of choppy water, open water swimming can negatively impact the swim stroke that you have worked so hard to develop over the winter! Focus on good body position and a longer relaxed stroke, many athletes start to fight the water when it’s a little choppy and stop gliding, this can lead to extra energy expenditure without any increase in speed.
• Swimming straight - The fastest way to swim 1500m is to swim 1500m not 1700m because you took the scenic route! The key here is to have a balanced stroke and to practice your sighting, pick a landmark (big tree, boat house, cottage) at the other side of the lake and use that to judge if you are swimming in a straight line, and remember you can’t trust other athletes in a race to swim straight.
• Brick Workouts: In order to race to your potential you need to be able to swim hard, bike hard and then run hard and the best way to get ready for this is a brick workout. The key transition is from bike to run. If you have the opportunity to swim, bike and run in training before a race then make use of it, but it is the bike to run transition that is most critical. Here are two good brick workouts you can incorporate into your program:
• Long ride followed by a short run Both short course and Ironman athletes can benefit from doing a short run off of your weekly long ride. The key is not to run too hard off the bike, this can be a very fatiguing and require extended recovery time, so keep it comfortable. Focus on proper fueling on your ride and remember you are running after so make sure you keep fueling right through your run off the bike so you don’t bonk.

• Multiple bike/run intervals These are shorter intense bike/run repeats that get you used to running hard after riding hard. A great workout is to set your bike up on your indoor trainer in your garage or driveway, or even at a local track, so that you can hop off your bike and go straight into the run. After doing a proper warm up do 2-3 repeats of 10min bike/ 5min run with a couple of minutes rest in between. The optimal intensity of these workouts will vary from athlete to athlete. The keys are that you maintain the same power and speed in the second interval that you did in the first and you finish feeling tired but that you could still go a little farther if you needed to.

The best workout for you will depend on your level of experience, race goals and where you are in your program

Transitions: This is the part of the race that many athletes just throw away time for no good reason, you don’t need to sprint through transition like you are in a World Cup race, but you don’t need to waste time either. Some of the things to consider are:

• Knowing exactly what gear you need for the swim, bike and run. Make sure to consider the weather forecast for race day as well so you will know if you need any extra clothing (always take warm clothing options to the race anyway just in case!)
• Go through what you need to do for each transition. From taking off your wetsuit to deciding if you are going to put your bike shoes on in transition or leave them on your pedals (if want to do this you need to practice it regularly in training to ensure that you can do it smoothly without messing up as it can cost you a lot of time if you make a mistake) to what you will want for the run (fresh socks, a hat, shoes, sunglasses)
• Practice laying out all of your gear in training so that you know what the best way to set up your transition on race day is.
• Do the little things that make your transitions quicker, like putting elastic laces in your running shoes, have your helmet straps undone and open, putting some baby powder in your bike and running shoes so that you can slip them on easier.

The best time to practice some of these tips is during your brick workout, this way you get to do it while your are tired and not necessarily thinking straight, similar to race day!

By incorporating these workouts into your training program prior to your first race you can really help to ensure you are properly prepared physically for the demands of the race and also help to eliminate any wasted time.

Good luck with your summer of racing!

Nigel

 

Nigel Gray is the head coach of NRG Performance Training. For more information you can contact Nigel at nigel@nrgpt.com or visit www.nrgpt.com.

 

 

The specialists from Sports Performance Centres will be onsite at many of our races this coming summer.

If you would like to send us an article for a future issue please email us.

Strength Training By Rick Hellard

Strength training for runners and triathletes can be taken to many extremes.  I do believe it is useful, but prefer to keep things more specific and very simple.

I have listed and described some ideas for a quick regimen that my clients have found very useful and productive.  They are best done after a light warm-up and before some hard running, but can be easily be done on their own.

Strength Training
Purpose	Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of training
Equipment	None or either free weights or machines. Can be done as a circuit.
Sets	2-3 x 20-30 seconds Recovery between sets: 60-90 seconds.
Speed	Slow to moderate emphasizing perfect form
Load/Resistance	Body weight
Warm-Up & Cool Down	Warm-up aerobically (rowing, stationary bike/trainer or by running easily) for 10-15 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance on stationary bike.  This can be done on its own or as part of the warm-up to a speedwork session.
Progression	2-3 sets of each exercise in order (1, 2, 3, etc) before starting next exercise

 

Strength Exercises: In order of completion.
Heel walk	Just like it says, walk on your heels without rolling onto the balls of your feet.  Do not lean backwards to achieve this, use the muscles on the front of your shins to keep your toes up.	Improves the strength of the muscles in the lower leg (tibialis)
Rocking drill	Standing in one place, rock from heel to toe, raising your heels off the ground so you stand on the balls of your feet.  Hold for 2-3 seconds.  Drop down gently, transfer your weight to the heels and lift your toes off the ground.  Hold for 2-3 seconds.  Repeat.	Improves the strength of the calves, feet, ankles and tibialis.
Two legged hops	hop on two feet, knees generally straight but not locked and use the spring in your calves to bounce 10-15cm off the ground, advancing fairly slowly (bounce lots)	Improves the strength of the calves, feet and ankles.
Slalom two legged hops	hop on two feet from side to side (30cm) over an imaginary line on the ground with knees generally straight but not locked and use the spring in your calves to bounce 10-15cm off the ground, advancing fairly slowly (bounce lots)	Improves lateral stability and strength of the calves, feet and ankles.

 

Strength Exercises: In order of completion.
Lunge walk	Take a super long step forward, stop yourself and then gently touch back knee to the ground.  Keep knee of front leg on top of the ankle, and be sure it does not move forward of the foot	Improves quad, hamstring, hip flexor, many stabilizer muscles.
Sumo side walk	Standing in sumo squat, walk sideways	Improves quad, hamstring, hip flexor, many stabilizer muscles.
Squats	Standing with feet shoulder width apart, squat down to the point where knees are bent to 90 degrees.  Your heels may lift off the ground.  That’s okay.  Mine do too. Make certain knees remain the same width apart.  Do not let them fall inward under the strain.	Quad strength, a bit of calf and Achilles flexibility.
Single leg squats	Standing on one foot, squat down to the point where knee is bent to 90 degrees.  Your heel may lift off the ground.  That’s okay.  Make certain knee remains aligned and does not fall inward under the strain.	Quad strength, smaller stabilizer muscles, a bit of calf and Achilles flexibility.
Single leg squats in various positions	Same as above but move the non-active leg from the front to out to the side, to the back on each squat.	This will challenge the stabilizing muscles much more.
Hip drop	Stand on a stair or block and lift the hip.  Be careful not to bend the support leg or tilt the body to make this happen.

Hope this helps.

Rick

 

Iliotibial band syndrome: Common Knee Injury in Endurance Athletes - By Dr. Kenneth Lau

In recent years, endurance sports such as triathlon have started to become mainstream among the public. As such, the incidences of running and cycling injuries have also increased. It has been estimated that two-thirds of runners would suffer an injury that would disrupt their normal training program each year. This number can rise up to 90% for those individuals who are training for marathons. Some of the most commonly cited factors for injury are: (i) an increase in training mileage too quickly; (ii) previous injury; and (iii) a competitive training motive. Another high risk factor for injury has been associated with runners who train more than 20 miles per week. These factors contribute much to the musculoskeletal injuries found in the knee region of endurance athletes. One common knee injury is known as iliotibial band syndrome.

Anatomy and etiology of Iliotibial band syndrome

The iliotibial band is a thick band of tissue that originates at the side of the pelvis. It is supported by the tensor fascia lata and gluteal muscles, which help in stabilizing the hip during walking and running. From the pelvic region, the iliotibial band extends to the side of the knee, patella and part of the hamstring tendons. During walking and running, this section of the iliotibial band slides over the side of the knee when the knee is bent to approximately 30 degrees. It is this action that contributes to iliotibial band syndrome. Excessive sliding of the iliotibial band over the knee can result in potential friction and irritation of the iliotibial band. Some common causes include leg length differences, repetitive bending of the knee (i.e. walking, running, cycling and squats), pelvic and knee muscle imbalances, running or walking styles, and running on a slope over a long period of time.

Clinical Presentation: Sign and Symptoms

A patient with iliotibial band syndrome will have a primary initial complaint of diffuse pain on the outside of the knee. The area of pain is usually not one specific area of tenderness, but is over a broad area on the outside of the knee. Over time, this diffuse pain will become more sharp and localized to an area just outside the knee joint. It is typical for a patient with iliotibial band syndrome to start feeling the pain after several minutes into the run or after the completion of the run. However, as the condition worsens, the patient may start feeling the irritation even while at rest. In addition, the patient may note that running downhill, lengthening their strides, and sitting for prolonged period of time with their knees bent may aggravate the existing pain.

Treatment

Treatment for iliotibial band syndrome varies depending on the stage of the condition. In the initial acute stage, the goal of treatment is to decrease pain and inflammation by using ice. The patient can also consider asking their medical doctor for a prescription of anti-inflammatory medications. In addition, any activity that requires the patient to repetitively bend their knees should be minimized to prevent further aggravation of the iliotibial band. To maintain cardiovascular fitness, the patient can begin a swimming program. However, the patient should place a pool buoy between the legs and only swim with their arms to reduce further aggravation of the iliotibial band. Once the swelling and inflammation has decreased, it is important to begin stretching exercises on the iliotibial band as well as other musculatures in the hip and knees. If the condition is still irritating at this stage, it is recommended that the patient seek care from a healthcare practitioner that specializes in musculoskeletal injuries. The practitioner may prescribe certain treatments to help manage the pain. Strengthening programs are also given to assist the patient in a speedy recovery.

For more information on how to return to healthy running and cycling in 4-6 weeks, contact Dr. Kenneth Lau at Absolute Endurance Training and Therapy, 416-483-2388, drkennethlau@absoluteendurance.com.

The specialists from Absolute Endurance will be onsite at many of our races this coming summer.

Heart rate training and Endurance Performance

The endurance sports of triathlon, duathlon, and distance running require great dedication and discipline.  We sacrifice time and energy for the endorphins and elation with a satisfying training session or race.  For many, we may find ourselves at the starting line, in the middle of the lake or bike course questioning our true preparation for the event.  We may even question our sanity for signing up for such an event!  However not long after the race is over, we being to analyze our performance and look for areas of improvement, vowing to come back faster next year, despite being a year older!

I am often asked “what should my heart rate be when exercising?”  The answer is simply: “it depends.”  There are a number of variables we need to consider when determining the ideal training heart rate with exercise including age, training mode (bike, running, elliptical, or rower for example), training goals and purpose (general fitness and health, tempo/threshold training, recovery training, aerobic base training, and/or weight loss), current fitness level, health considerations and cardiac medications, exercise duration, and environmental factors (heat, humidity, hydration).

Clients frequently tell me that they have calculated their training intensity using a simple and often quoted formula for determining their maximum heart rate: 220-age.  For example a 40 year old would theoretically have a maximum heart rate of 180 beats per minute.  However, in reality the variability is considerable revealing that the maximum heart rate of 95% of all 40 year olds ranges from 156-204 beats per minute.  The problem with the general 220-age formula is it’s lack of individualization resulting in many people training too hard and others training too easy.  Further it leads to the notion that there is an ideal training intensity which we should be using all the time.  A research paper published in the Journal of Exercise Physiology concluded that there is no acceptable method to estimate maximal heart rate.

The only way to accurately determine the ideal training intensities for your goals is to measure your heart rate in response to increasing physical exertion.  That being said I do not encourage you to simply go out and push yourself as hard as you can and see how high you can raise your heart rate, if you are new to exercise this can certainly be dangerous.  As previously stated your heart rate response will be somewhat dependant upon the mode of exercise (bike versus run) and other environmental factors (heat, humidity, hydration, and medications for some).

Surprising to many, your maximum heart rate is not really the most important number we are after. Rather, determining at what heart rate you should be training to create the desired adaptation is what is important.  The safest place to do this evaluation is in an exercise physiology or cardiac stress testing lab under supervision.  As you exercise, the total and source of calories used is measured allowing you to calculate your energy requirements during a training session or race to avoid under-fueling and hitting the wall or bonking.  Accurate calculations can also help prevent over-fueling resulting in GI distress and decreased performance. 

A well conducted test should provide you with knowledge of your anaerobic threshold heart rate, max heart rate, aerobic base heart rate, and 1 minute recovery heart rate.  Your training program should be designed with your tempo training at your anaerobic threshold heart rate, recovery training at your aerobic base heart rate and intervals between and above these values. Using a Polar heart rate monitor is the best way to accurately and continuously ensure you are training at the right intensity.

As your intensity increases, circulating blood is shifted towards the working muscles and away from other areas such as digestive organs and fat tissue.  As a result we decrease the contribution of fat calories during exercise and increase the contribution of carbohydrate calories for energy.  If the exercise intensity is moderate to vigorous it is not uncommon for 100% of the energy to be supplied by carbohydrates.  While high intensities are great for promoting increased cardiovascular fitness, researchers from  the University of Birmingham’s Human Performance Laboratory have reported that exercising at a more moderate intensity will increase the use of fat during exercise and will be more effective for achieving weight loss.

By structuring an appropriately periodized training cycle, endurance athletes can benefit through improved fat oxidation and glycogen sparing, decreasing both the carbohydrate energy requirements during the race and the risk of bonking with a resulting decreased perceived effort at the same velocity.  Many endurance athletes regularly perform recovery rides or runs without realizing the metabolic training benefit they are creating by training slower.

Zach Weston is a Certified Kinesiologist and Exercise Physiologist performing VO2max anaerobic threshold testing, metabolism training and endurance coaching in Waterloo and Guelph for Iron Heart Fitness.  He is also a Professor of Kinesiology at Wilfrid Laurier University.  For more information contact Zach at zweston@IronHeartFitness.ca or visit www.IronHeartFitness.ca

In the next issues Zach will be discussing the following:

Lactate versus anaerobic threshold testing, training adaptations, overtraining and overreaching markers, resting heart rate, stroke volumes, individualized response to adaptation, interval training based on heart rate and recovery heart rate, recovery heart rate and Cardiovascular disease risk.

Clubs

There is a list of clubs on our Clubs page in the Training Resources Section. We are happy to publish information for any club whether it is an overview of the club on the Clubs Page. If you are a member of a club please take a moments and read about our Club's Reward Program.

Coaches, Camps and Clinics

Please also take a look in our Training Resources in the Camps and Clinics section for more information on camps being held by local coaches Nigel Gray of NRGPT and Richard Pady of Healthy Results Training.

A Training Camp For the Whole Family

Mark Hummel, a 6 year participant in the Multisport Canada and HSBC Triathlon Series, is hosting an unofficial training camp from August 3 through to August 10 at the Bayview Wildwood Resort just south of the Muskokas. The focus of the training camp will be the Olympic Distance, and is a great training week leading up to Cobourg and Wasaga Beach. This is a great opportunity to get away with the family, friends, or just by yourself and enjoy a fun training and relaxing week.

Please see the details below on the resort and the surrounding area, and why it is well suited for training.

Venue: Bayview Wildwood Resort (www.bayviewwildwood.com)

Bayview Wildwood is a family friendly, all inclusive resort. My family has been going there for almost 10 years, and have been vacationing on Sparrow Lake for 50 years. The Resort is located on Sparrow Lake, part of the Trent/Severn waterway, located about 15 minutes north of Orillia (almost dead centre between Orillia and Gravenhurst)

The Resort has been owned and operated by the Stanton family for over 100 years. The resort offers many hotel and cottage style rooms, with breakfast, lunch and dinner served every day in the main dining room. At meals you can expect:
Breakfast: buffet style with: different egg options every morning, either pancakes, waffles or French toast, bacon, sausage, omelets station, fresh fruit, yogurt, juice, cereal, pastries, bread and area to toast with jams and spreads. You can eat as healthy as one wants
Lunch: usually two option every day: buffet style and BBQ outside. Buffet has again several options, usually some kind of meat, vegetarian option, fruits and veggies, salads, dessert, sandwich area, and pasta bar. There is always food catering to kids as well (i.e. chicken fingers).
Dinner: menu style, usually 2 appetizers, 4-5 main courses, desserts, and children meal options. Chef usually does a great job.

Recreation: One can keep themselves busy all day long in activities, or do nothing except sit around the lake or heated pool. They have many different activities, usually some kind of fun competitive events going on, such as badminton, horseshoes, shuffle board, tennis, baseball, etc. They have activities for all ages. In addition, there are many water sports available, i.e. sailing, canoeing, boats etc that are all free, and then waterskiing and wake boarding which are an additional cost.

In addition, they have organized day care and age specific child program services. They divide the ages into infant-3, 3-5, 6-8, etc and you can choose to put the kids into the program almost all day (there are morning, afternoon and evening program times available) My kids look forward to going into them every year.

Finally there are always activities going on every evening, both for kids, teens and adults. For example, last year there was an animal show, bird show, magic show, casino night, karaoke, and movie nights.

Training Venue

The area surrounding the resort is fantastic for training. The water is clean, and given where the resort is located, has some protection from the wind. The temperature of the water during the first week of August, is usually low 70s. The roads are almost all pristine, and a mix of great flats and rolling hills. First thing in the mornings the roads are usually not busy at all, as the majority of residents are cottagers. I have always found the drivers very courteous, and never had to worry about it. The roads wind north, and would easily accommodate a 100KM+ ride if anyone was so inclined. Finally for running, I use the same roads. There is one direction that, while not good for the bike (extremely rough road) is very challenging for a run, as there are some short steep hills. Again, easy to go 10-20KM+ no problem at all. There are also many trails through the forest for trail runs.

What I would like to do, and the resort has agreed, is finish off the week with a very unofficial sprint tri. There is an area that we can use on property to do transition, that will take us both quickly out of the water, and onto roads for cycling and running.

Typically I train first thing in the morning (before breakfast) as this way I get it out of the way, and then can spend the rest of the day with the family and friends up there. Also, there can be some wide temperature swings (i.e. 10 degrees) which makes the morning rides and runs very comfortable.

Cost: Cost is generally $1100-1200 per person per week, for a 7 night stay. There are 5 night stays available as well. Again this includes all meals. Children are less expensive.

If anyone is interested, please email me at mark-triathlon@rogers.com.

Here is a link to a number of camps that are being offered by NRG Performance Training, Healthy Results Training and Oannes Swims.

Events and Camps for Children

The Healing Cycle Kids4Kids Triathlon - Ontario's newest Kids Triathlon Sunday June 22, 2008 Mississauga , Ontario

The first annual Healing Cycle Kids4Kids Triathlon will take place on Sunday, June 22, 2008 on the Mississauga Campus of the University of Toronto (UTM). The Kids4Kids Triathlon combines swimming, biking, and running in an exciting race format that promotes fun, fitness and self-confidence. This is a great way to introduce children and youth aged 3-15 to the popular sport of triathlon.

Each athlete will receive a race t-shirt, race kit filled with all sorts of goodies and a finishers medal to recognize their effort. This chip timed, non-competitive event will award participants with a healthy boost of self-esteem and an experience to last a lifetime.

Sanctioned by OAT (Ontario Association of Triathletes) this event is a fundraiser for The Healing Cycle Foundation. With the goal of raising $1 million, this nonprofit organization provides support to patients and families in palliative care at Mississauga's Credit Valley Hospital.

The triathlon is all about kids helping kids.The Healing Cycle Foundation is a non-profit, volunteer-based organization that raises awareness and funds for Palliative Care Unit at Credit Valley Hospital. The Foundation, with their goal to raise $1 million, believes that terminally-ill patients and their families should be supported throughout the palliative care process. The Healing Cycle Kids4Kids Triathlon is kids supporting kids through this process and contributing to the goal of a $ 1 million. Visit www.thehealingcycle.ca for details and registration.

 

Swim, bike, and run your way to a fun and fantastic summer! - Triathlon Camp for 7 to 15 Year Olds

Camp You Can! is a triathlon-based day camp for children aged 7 to 15, designed around a recreational approach to the sport. Headed by an Ironman Triathlete, Personal Trainer and Fitness Instructor, our exciting and exclusive camp provides campers with a fantastic and unforgettable summer experience while keeping them happy and active through enjoyable, cardio-based sports that can be used to stay healthy and active for a lifetime. We offer an exclusive 2:1 camper to staff ratio, allowing every camper to enhance their personal health and fitness through individualized programming. We are located at the beautiful, 110 Acre St. Andrew's College in Aurora, and camp begins July 1st and runs until August 8th.

For more information, please visit our website, www.campyoucan.com and take a look at our brochure. You can also contact us by phone (416.806.4388) or email campyoucan@gmail.com. Spaces are limited, so contact us today!

Thank you for racing in the HSBC Triathlon Series!

John Salt and the MultiSport Canada Team