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MSC Triathlon Series Newsletter - January 2010

Welcome to 2010!

With this being our first newsletter of the year, let me first start of by wishing you all a superb 2010! May all your races be personal bests.

All of this snow and bitter cold sure makes the past season seem like a distant memory but before you know it that first race at Woodstock will be here soon and we will all be at it all over again. So tough it out and get those workouts in, whether it be indoors or outdoors.

Now is the perfect time to mix things up and enjoy activities like cross-country skiing or snowshoeing. But if you are tough or crazy enough to go for a ride outdoors, in this issue, Coach Chris provides some great tips in which to enjoy such a pursuit, while Adam Johnston adresses those of us who toil on our trainers indoors. This is also the time of year that many set goals to drop a few pounds, and Ian MacLean gives you some insight into that topic. We also have swim tips, new book releases, Mike Cheliak news, amd much more. To prevent information overload, our Ask the Coach feature will return in the February issue, but do check out the return of the Faces of the MultiSport Canada Series on the newly created MultiSport Canada Radio.

Enjoy, and thanks for voting and making Gravenhurst, Get Out There Magazine's Triathlon of the Year.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

Gravenhurst named Triathlon of the Year

In the recent issue of Get Out There Magazine, readers selected our own Gravenhurst race as Triathlon of the Year. We thank all of you who voted. As most of you know, this race weekend is among our most popular and is sold out every year, so with this distinction, we expect it to fill even faster this year.

Make sure to register as soon as you can so you do not miss out on all the fun.

Registration For The 2010 Season Is Now Open

We have had numerous requests to open registration early this year, so we have done exactly that. Remember the races that SOLD OUT early last year were Gravenhurst, Bala Falls, Toronto Island and Lakeside. Please consider registering early so that you are not disappointed. The Registration page is under the Events tab on the Series website.

Four Olympic Distance Triathlons and Three International Distance Duathlons

More of our customers are looking for longer distance events so we have decided to add a couple. Gravenhurst, Cobourg, Wasaga Beach and Lakeside will all have Olympic Distance Triathlons and Gravenhurst, Cobourg and Lakeisde with all have International Distance Duathlons.

The New Triple Race Challenge - Everyone eligible for prize money and prizes

With the addition of the Welland Half Iron Triathlon to our schedule we have decided to develop a mini-series challenge into the 2010 schedule. The Triple Race Challenge will combine the cumulative results of three (3) races and award prizes in five (5) different categories. All athletes are eligible whether age group or pro racers.

• Athletes will need to complete the Welland and Bracebridge Half Iron Distance Triathlons and the Wasaga Beach Olympic Distance Triathlon.

• Prizes will be awarded for cumulative time for the three (3) races. There will be five (5) prize categories open to ALL athletes, age group or pro.

1. The first prize category will be for the top three female and male athletes with the fastest overall total finishing time. Prize money will be awarded to the top three males and females whether age group or pro.
   • 1st place - $1,000
   • 2nd place - $500
   • 3rd place - $250
2. The second prize category will be for Fastest Total Swim Time - Prizes to be announced
3. The third prize category will be for the Fastest Total Bike Time - Prizes to be announced
4. The fourth prize category will be for Fastest Total Run Time - Prizes to be announced
5. The fifth prize category will be for Fastest Total Transition Time - Prizes to be announced

The reason for the five prize categories is that we are trying to make this challenge as inclusive as possible. While you might not be in contention for the fastest overall those with a strong swim, bike, run or transition will also get to be part of the fun. Full details including prize breakdown will be announced in the near future.

Find A Triathlon Race Site Contest Deadline - February 1st

One of the most difficult things to do is find a good race site. Over the years we have had many requests or suggestions on how to improve various race sites and we thought some of you would like a challenge. If you think you have that "perfect" race site, and it matches the criteria we use in looking for a site, you could be rewarded for your suggestion.

All you need to do is send us your race site selection using this criteria and, if your site is chosen, we will pay you $3,000 CDN and give you a full season of racing (value of up to $750). Even if you do not have that ideal site you might be interested in some of the high level criteria used in selecting a race site. All entries must be submitted to MultiSport Canada electronically, no later than February 1, 2010 to the contest email address: racesite@multisportcanada.com. The winning race site will be announced by June 1, 2010. Good Luck!

Introducing MultiSport Canada Radio

Check out the new site for all our podcasts - MultiSport Canada Radio. The first post of the year features our latest Face of the Series, Nathan Bower.

Make sure to also visit the MultiSport Canada Community site, or follow our tweets on Twitter, or check us out on Facebook.

Volunteer Help for 2010

We would like to thank all those who came out and volunteered at our races this year. Events like ours cannot happen without volunteer support and we are already looking for volunteers to help at our 2010 events. Why volunteer? It is fun, you can give back to the sport and your fellow competitiors, and we offer some other great incentives. We offer: donations to support community groups or sports teams that volunteer at our events, High School (and Grade 8 Grads) can earn volunteer hours toward their required 40 hrs, FREE racing for young (high school and university) athletes in exchange for volunteering, entry discounts to racers who help recruit volunteers. Helping us recruit volunteers in your local community does not preclude you racing at your local triathlon. If you think you could recruit 8 - 10+ volunteers for your local triathlon, or would like to volunteer, drop us an email at volunteers@multisportcanada.com and let us know.

Discount Club at Gears

Take advantage of the special prices available to MultiSport Canada customers. It is easy to get your discount. When you go to the store ask for Kevin Wallace or Ira Kargel and they will make sure you get the discount applicable with the product you are buying. There is the current end of the season Tri Bike sale with up to 40% off, along with 15% off accessories, and 10% off all shoes. Discount Club details.

 

The MultiSport Canada Running Series and Simcoe Shores 240km Running Relay

Join Us for a Race Series- Island style!

Join the party where you can expect the unexpected; a Caribbean style edition of running on our very own island and beaches.

The MultiSport Canada Running Series proudly presents three great races created with the "Island Girl" theme.

Island Girl Toronto 10K hits the shoreline of Toronto Island on Saturday, August 21^st. The heat is cranked up even more with Island Girl Toronto Half Marathon on September 11^th! Steel Drum bands, post race refresh centres, grass skirts and tropical aid stations will take you away to paradise. Two unique races happening on the coolest place in the City!

The Series extends it's summer fete in Wasaga Beach where the Island Girls and Guys Wasaga Beach Half Marathon and 5K hits the world's longest fresh water beach on Sunday, September 12^th. Lace up your sandals for a flat and fast course.

A lively, Caribbean-style running event for girls and guys!

We're proud to be associated with the Look Good, Feel Better Foundation, Canada's only charitable cancer program dedicated to empowering women to manage the appearance-related effects of cancer and its treatment. Look Good Feel Better believes that an improved self-image can help lift women's spirits and nurture hope, helping them face their illness with greater confidence. Launched by the Canadian Cosmetic, Toiletry and Fragrance Association (CCTFA), the program has helped over 90,000 women since it's inception in 1992. The benefits of the program go well beyond beauty.

Island Girls are encouraged to raise funds for this unique campaign. Our relationship with Look Good, Feel Better and the CCTFA means the coolest runner's kit.

Simcoe Shores 240km Running Relay

The Simcoe Shores is a 240km running team relay that starts in Barrie and travels through Orillia, Midland, Wasaga Beach with a finish in Collingwood. Entry is for teams from 5 to 8 members. This is a four-stage race thattravels from Barrie to Collingwood.

Stage One - Barrie to Orillia via the Oro-Medonte Rail Trail and quiet side roads

Stage Two - Orillia to Midland via the Oro-Medonte Rail Trail, quiet side roads and the Uthoff and Tay Shore Trails

Stage Three - Midland to Wasaga Beach via quiet side roads, the Tiny Trail and beach lanes

Stage Four - Wasaga Beach to Blue Mountains via quiet side roads traveling up Pretty River Valley and across the top of the Blue Mountains Registration can be completed through Events Online. 

The first event description PDF is now available to download.

Please visit www.runmsc.com often for updates from the Island Girl coconut telegraph and Simcoe Shores updates. Registration for ALL running events will be open January 15th.

Sun-Rype TRi KiDS Triathlon Series: Registration Now Open

We are excited to let you know that registration is now open for the 2010 Sun-Rype TRi KiDS Triathlon Series. Mark these dates in your calender and click here to register.

Sunday June 13 - Newmarket

Sunday June 27 - Burlington

Sunday July 11 - Oakville

Saturday August 7 - Bracebridge

Saturday September 18 - Milton

You will notice a few exciting changes to our schedule for 2010 including new events in Newmarket and Burlington, in addition to the spectacular race venues in Oakville, Bracebridge and Milton. Unfortunately, our Mississauga race could not be accommodated due to construction and scheduling conflicts at UTM.

Visit Our New Website. We have added a photo gallery with tons of great pictures from the 2009 season. We are working on the final edits of a TRi KiDS video which will premiere soon on You Tube and our home page...check it out!

We look forward to seeing you again this year and a fun filled summer of TRi KiDS events.

Tara Melville and Brad Melville

Series Founders and Directors

Run Well Events

905-582-4633

racedirectors@runwellevents.com

Mike Cheliak in 2010

First off, I hope everyone had a fantastic Christmas break and a terrific start to 2010. I wish everyone and their family and friends my most sincere wishes for an amazing year ahead. I am really looking forward to 2010. My health and fitness is in good balance, my wife and kids are amazing, my business is set to reach new levels and I am enjoying myself more and more each day!

Business Changes in 2010

Over the past year, I have really changed around my online profile and have moved more towards a more forward thinking ideology.  I have been working with a business colleague who has given me a lot of great ideas that I have already started to work into my business.

I have long found my biggest challenge was to let myself think bigger.  I have always held on very tight to my business, so much so that I have failed to capitalize on the growth I should have been achieving.  Businesses either flourish and grow or stagnate and fail. I choose to grow.

Over the last 6 months and into the coming season, I will be branding the “My Sports Shooter” line as my hub for photography.  This branding is a new era for my business that will see expansion into more events, larger venues and much better coverage for the races I already cover with the HSBC series and beyond.

Here are some highlights of changes you will notice

1. I will be using additional photographers at most of my events
2. I will have some events that are covered only by a “My Sports Shooter” photographer without me. These events will be through the My Sports Shooter website and will be managed by me
3. My backend photo galleries with Zoom are going to reach a new and exciting level with a completely seamless website where my galleries and Sports Magazine blog are interweaved.
4. The HSBC Race Day awards you have been getting since 2003 will continue but will be changed as follows:
   1. After each race, the recognized age group winners will receive an email with a $10 off Coupon to use.
   2. There will be any number of print and digital items you can select for $10 or you can opt to upgrade to a larger print and cover the additional cost.
   3. The coupons will expire 60 days after issue.
   4. Shipping will be the responsibility of the bearer. The coupon does NOT cover shipping.
   5. There will be no option to pick up photos at upcoming events. While this is something that some athletes have enjoyed, there are still a large number of photos that get printed and never get picked up.
   6. We are currently working on the programming of the back-end to make the stats really easy to input.

By and large, most of you won’t notice anything different. I LOVE shooting live events; I truly value the fact that I am part of the MultiSport family and cherish these events above any others. I will be at all the MultiSport Triathlon events and most of the running series events as well. The big change will be that I will have some other wonderful photographers with me to make the photography experience THAT much better for everyone.

Looking for a few good shooters!

In growing my business I will be interviewing potential photographers over the next few months. For the most part, I will be looking at bringing in people who are close to the actual event or at least within commuting distance. This will allow me to have people in or close to the community working with the event which is good for everyone!

As a candidate you will need to have experience shooting similar events although a good photographer that knows their craft should also be able to adapt. You will need all your own professional level equipment including high quality lenses. My pay scale will be discussed on a person to person basis and will vary based on experience, work portfolio and the occasion.

When you shoot for the “My Sports Shooter” brand, you will get a funky T-Shirt, appropriate media cards to ensure you have enough storage to get tonnes of shots and a style guide which will be your reference as to how you are expected to capture the moments of the race. All photos taken are the property of “My Sports Shooter” which is a wholly owned subsidiary of Mike Cheliak Photography.

If you or someone you know is interested in covering some events this year, please email info@mikecheliak.com. Just send me an initial email with your interest and I will contact you to take the next steps.

In Closing

Again, I sincerely wish everyone an amazing off-season of training, living, health and enjoyment. I truly look forward to having a fantastic season this year providing all of you with a better and more complete service to help commemorate your efforts and enjoyment of the best race series in Canada!

Mike Cheliak

www.mikecheliak.com

www.mysportsshooter.com

www.facebook.com/mike.cheliak

www.twitter.com/mikecheliak

Email: info@mikecheliak.com

New Releases from Human Kinetics

The Runner's Edge

 

The Runner's Edge takes you inside tech-based training, from the assortment of speed and distance devices available to the advantages of tracking and analyzing your results with the latest software.

 

With the most current research in sport and science, you'll learn to leverage technology for more productive workouts and faster times.

 

Read more.

 

 

Running Anatomy

See what it takes to maximize running strength, speed, and endurance!

 

Running Anatomy will show you how to improve your performance by increasing muscular strength, optimizing the efficiency of your running motion, and minimizing your risk for injury.

 

Read more.

 

To purchase either book visit www.humankinetics.com , Indigo, Amazon.ca or your local bookstore. 

 

Training Camps & Clinics

MultiSport Zone Will Keep You Motivated this Winter

Multisport Zone, London Ontario’s new addition to triathlon and duathlon  training offers everything an athlete needs to stay motivated, healthy and fit all year long.

Offerings include:

-       A swim facility with endless pool for swim coaching and individual practice

-       CompuTrainer Multirider Suite for group spins and spin scan analysis

-       Weekly spin classes – bring your own trainer and bike

-       Weekly group runs

-       Individual coaching and group coached triathlon programs

-       On site athletic therapist, massage therapist

-       Showers and lockers

-       A full retail store with everything for swim, bike and run; including bike repair.

Upcoming events:

-       Women’s Learn to Tri – 7 weeks starting January 18^th

-       Triathlon 101 –  8 weeks starting April 14^th

-       Monday and Wednesday CompuTrainer sessions

-       Monday, Wednesday and Saturday spin classes

Click on the MultiSport Zone logo to the left for information regarding regarding all programs and services.

 

Oakville Swim Academy

We are having a Florida Training Camp geared towards swimming. The camp takes place at Central Park in Plantation Florida (just outside of Fort Lauderdale). The camp dates are over March Break from March 13-20^th. The park consists of two 10 lane Olympic size 50m pool along with trails for running. You can make this a time to get away or turn it into a family vacation. For those under 18 who are interested we can provide additional activities and supervision throughout the week. CLICK for more information www.swimfasternow/march2010adultcamp.html

If you have any questions, please give us a call and keep on swimming!!

Coach Craig

Oakville Swim Academy

Units 8-9 407 Speers Road

Oakville, Ontario L6K 3T5

Ph (905) 339-3000 Fax (905) 339-3673

Racedayrush.com

Consider joining RaceDayRush if you have that competitive spirit and seek that thrill you feel on race day.

RaceDayRush.com features 4 different sport disciplines. Running, Road bike, Mountain bike, and Adventure racing.

Running - get on your treadmill and run along with some great races. From urban to trail.

Cycling - on your bike trainer, rollers or even on a stationary bike, race along while getting a great workout. Mountain and road.

Adventure racing - random transitions between bike and run. Using both a treadmill and bike trainer, join these adventure racers as they tough it out in some great courses. You never know what's around the corner.

RaceDayRush is quickly becoming the destination for endurance athletes who seek other forms of entertainment and inspiration while they log miles on foot or in the saddle.  For many who train indoors, RaceDayRush is the place to be for cool videos featuring amazing races from all over the world. RaceDayRush is also mobile. Access it from your iPhone. Enjoy it at the gym when travelling on business.

RaceDayRush is also a community. By nature of its design; we encourage you to be a contributor of content. Share your race footage. Share your experiences. Allow others to enjoy them as you share in their experience. We aren't going to lie to you; we are very picky about what gets on this site. We are determined to keep it pure.  There will be no 3 minute YouTube clips of some cat playing with a yarn ball.

RaceDayRush is also a forum. Share 'the world according to you' on a variety of topics. Look for incredible insights and great comeback stories. 

There is no cost to be a member of RaceDayRush. We ask that you support and consider our sponsors. That’s it.    

If this sounds like something you can totally get into, go ahead and REGISTER NOW and experience that race….day…rush.

A friend of ours, John Salt of Multisport Canada has summarized it best........"discipline is what you are doing when no one is looking." 

Create a FREE account and use the tools, forums and other resources to assist with your indoor training efforts.

Make 2010 your year of personal bests!!

Training Articles

Swim Faster Now

Are you looking for that competitive edge? Do you want more energy once you finish your swim? If so, you should start by taking a closer look at your balance in the water.

When you achieve the desired head position while swimming, everything else in your stroke can begin to fall in line. Studies have shown that a low head position is ideal for improving your swimming ability at all levels. The next time you are in the water, try pointing your nose straight down at the bottom of the pool. Make sure that the water line is at the back part of your head. If no one else is in your lane at the pool, try swimming on top of the black line and pay attention to how much concentration is involved in pointing the nose down and keeping the head still.

Over the years, we have found that our brain is a wonderful entertainment system. From experience and research, we have learned that every 5 seconds you need to remind yourself to point your nose down. So when you swim your next practice, see how long you can pay attention to the black line without thinking about anything else. Within a few weeks, this will become natural and you won't have to give it much thought to get it right.

When you keep your nose down and the water line at the back of the head, you will begin to feel a difference in how you swim. This is just the start of creating smooth and efficient swimming.

At SWIM FASTER NOW, our Head Coach has over 20 years of experience working with thousands of triathletes and competitive swimmers from the beginner level to #1 National Rankings. Our mission is to teach participants the insight into smooth, efficient swimming, which translates into faster swimming. We are the founders of the Six Steps to Faster and smoother Front crawl.

Our next clinics will take place on Sunday January 31st from 9am-12pm and Sunday February 28th from 9am-12pm. The clinics take place at The Swim Academy in Oakville (just west of Toronto). Each clinic is limited to 10 participants and includes videotape analysis of the steps to faster and smoother front crawl.

For more information on our clinics or Private one on one sessions, please call 1-888-380-SWIM (7946) or visit us at www.swimfasternow.com.

Winter Cycling Tips

By Chris Helwig

Winter is in full force in Ontario so most athletes are riding their indoor trainers or doing spin classes. There are some good benefits to getting some outside riding in over the winter, or at least in the late winter on slightly warmer days. The indoor trainer is a great tool because it is completely controlled, but nothing beats the specificity of riding your bike on the road outside with the hills and wind. By getting outside earlier in the year you can accelerate your fitness gains on the bike, do longer rides and in the end have better bike results at your first few races.

Here are some tips on what type of clothing to look at getting if you are going to ride in colder temperatures.

Booties - Thick full neoprene winter booties. Keeps the wet off your feet and keeps them fairly warm.

Hand Warmers - Shake these up and tape them to the outside of your shoes, under your booties. Just booties are good up to about -3, the hand warmers taped to the toes keeps your feet extra warm under especially cold conditions.

Winter Riding Tights - A good pair of winter riding tights is important. You want them fairly thick and well lined with windproof on the front. If you are cheap like me two pairs of thinner tights also works. I wear shorts/leg warmers with another pair of spring tights over top.

Riding Jacket - With an unlimited budget a good cycling specific riding jacket is nice.  Buy one that is fairly warm, but that you can adjust by wearing extra layers underneath.  In a pinch a running jacket or old gortex jacket will do.

Winter Gloves - Warm riding gloves are important. The warmer the better. In a pinch ski gloves will work.

Neck Cover - You need to keep your neck warm. Get a neck cover or wear a turtle neck underneath.

Winter Hat - You need a thin winter toque that will fit under your helmet. Most shops sell them and also most running stores.

Get outside on your bike earlier this year and enjoy the benefits of improved bike fitness and bike times.

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

Chris offers personalized coaching and testing services to endurance athletes of all levels.  For more information on Chris services email him at chris@coachchris.ca

 

Consistency

By Adam Johnston of WattsUp Cycling

No other determinant of your success in multisport is as important as consistency. Consistency in your training, in your nutrition, and in your recovery practices (ie, sleep!). 

New equipment, the latest training fads, training with Super Coach or Super Group, the latest sports supplements…none of these make as much of a difference to your performance as does consistent training. Year round. 

The theory of consistency is an easy one to understand: get your training done…every day. The reality of practicing consistency is very challenging: it’s hard to train on days when you are tired…when work piles up…when the kids don’t sleep…when the weather doesn’t cooperate. 

But it makes a difference. Consistent training makes you fitter, stronger, and faster. 

Until a year ago, we promoted the importance of consistency without any evidence to back the suggestion up. But now we have quantifiable proof. At WattsUp Cycling, our athletes undergo regular performance testing every four months while enrolled in the program. And we’ve seen the effects of both consistent and inconsistent training on our athletes’ physiologic fitness.

Athletes who are consistent in their training show improvements of 5 to (in some cases) 20% in their power at lactate threshold on the bike. They’ve shown this time and again.

When we’ve tested athletes who have taken a break from the program…or tested athletes after the holidays (ie, when a lot of athletes tend to take two or more weeks off of structured training around Christmas and New Years)…or tested athletes returning from a vacation…we see decreases of 10% and more in their power at lactate threshold on the bike. 

In a real world example, we take Mr. Consistent who initially tests his threshold at 200 W (Watts)…and we take Mr. Vacation who also initially tests his threshold at 200 W.  Mr. Consistent trains with WattsUp for four months consistently and re-tests his threshold at 220 W. Mr. Vacation trains with WattsUp for three months, but then in his fourth month has to do a bit of business travel and adds in a wonderful two week family vacation. He’s been off his bike for the better part of a month. Upon re-testing, he is at 190 W at threshold. 

Mr. Consistent is now at 220 W, and Mr. Vacation is now at 190 W. Yet they started at the same fitness level. Mr. Consistent will continue to build his fitness level over the next four month cycle.  And Mr. Vacation has to first get back to his original fitness level! 

We are seeing this happen all the time. It is somewhat alarming how fast we lose our fitness when we take a break (for whatever reasons) from training. 

Consistency in training doesn’t mean that you have to train hard every day. Consistency means doing something in training that will get you to where you want to be, every day. Resolve to be consistent in your training this year. Your multisport performance will improve if you do.

Let us show you how consistent bike training will dramatically improve your multisport performance. Come for a complimentary ride at WattsUp Cycling. WattsUp Cycling is Toronto’s first individualized power-based cycling program. Every athlete undergoes individual performance testing as part of the program, so as to keep the training experience unique and relevant for each individual. WattsUp Cycling is suitable for triathletes, duathletes, cyclists, and cycling fitness enthusiasts. 

Weight Loss

By Ian MacLean

It's that time of year again. The holidays have come and gone, complete with food, drink, fun and just a wee bit of over indulgence in all three. With that come the requisite New Years resolutions to lose weight, get fitter, faster, stronger etc. I'm writing today to say beware the get thing quick promises that are floating around out there at this time of year.

Don't kid yourself, the weight loss industry is big bucks, with an estimated total revenue for 2006 of close to $50 billion dollars. Yup, $50 billion, that's a lot of zeroes, and unfortunately all those zeroes mean that while a lot of peoples wallets are lighter, their bodies, well maybe not so much.

And here's the deal. In all honesty, the vast majority of that money really doesn't need to be spent. I'm going to share a little secret with you, the ultimate secret to weight loss for the vast majority of people, and I'm going to share it with you for free.

The secret to losing weight in a healthy, effective and sustainable manner is...a proper ratio of the right calories in, and the right calories out.

That's it, in a nutshell. Consume a little less than you expend through exercise and normal day to day activities and the calories will come off. With one little caveat, those calories you take in, and the ones you burn off need to be the right calories. For too long, it was believed in the world of diet and nutrition that a calorie was a calorie and all you needed to do was burn more than you consumed. Thankfully that is starting to change, slowly but sure. If you take the theory that a calorie is a calorie to its extreme, that would be saying that you could eat 1500 calories of chocolate bars and potato chips, and as long as you burn 2000 calories you'll be ok. Now we all know that a diet of chocolate bars and potato chips isn't going to do the body any good from a health standpoint...well, hopefully we all know that. And, more importantly, a diet so high in simple sugars and starches is not going to satisfy the body, it will never feel like enough calories, and it will cause the body to store the excess energy as fat. Yup, that's right, too many carbohydrates, especially those high in simple sugars, means the potential for an excess of body fat.

Here's the deal...Insulin is released by the pancreas after you eat carbohydrates. This causes a rise in blood sugar. Insulin assures your cells receive some blood sugar necessary for life, and increases glycogen storage.

However, it also drives your body to use more carbohydrate, and less fat, as fuel. And, insulin converts almost half of your dietary carbohydrate to fat for storage. If you want to use more fats for energy, the insulin response must be moderated.

Diets high in refined sugars release more insulin thereby allowing less stored fat to be burned. High insulin levels also suppress two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass.

Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, often only a couple of hours (or less) after the meal.

Cravings, usually for sweets, are frequently part of this cycle, leading you to resort to snacking, often on more carbohydrates. Not eating makes you feel ravenous shaky, moody and ready to "crash." If the problem is chronic, you never get rid of that extra stored fat, and your energy is adversely affected.

So you can see, it really is important to not only to eat the right amount of food, but also the right types of food if you want to lose weight, improve energy and burn off those excess fat stores.

Ok, now you know what to eat, and more importantly what NOT to eat. The next part of the equation is the knowing how much to eat. If you go online there are a variety of resources for calculating your caloric needs based on your age, weight, height and gender. This typically gives you your resting metabolic rate. From there, you factor in your daily activity level based on your work/home life and any exercise you do, and voila! You have your metabolic rate. The problem with this system is that it's nothing more than an estimate. It doesn't take into account the efficiency and strength of your body and its engine. Higher lean muscle mass burns more calories, as does a strong, efficient aerobic system. In my personal case, I require close to 500 calories more than my mathematical guesstimate would indicate. Which means that if I were to go by that estimate, and then subtract another 500 calories in order to lose weight, I may in fact put myself into too much of a caloric deficit and enter a starvation mode, which is not a healthy or happy place to be. On the flip side, if your estimate is higher than you actually needs, you may end up thinking you are doing the right thing, but still end up gaining weight because you are eating more than your body truly needs.

How then can you know what your body truly needs? Thankfully there is scientific metabolic testing available to the masses now that can tell you accurately and consistently how many calories your body needs on a daily basis, and how efficient your body is at burning fat for fuel. A Resting Metabolic Assessment consists of a breath gas exchange analysis, which basically measures the amount of oxygen you are consuming and the amount of carbon dioxide you are expelling while at rest, comparing the two and coming up with an accurate, scientifically valid measurement of your own, unique and current caloric needs and where your body is getting it's fuel from. With that knowledge you can then make the changes to your eating habits, both from a quantity and quality standpoint to improve your energy levels, increase your fat metabolism and lose weight, confident that you are doing exactly what your body requires of you at that particular point in your life.

You can then couple that with an Active Metabolic Assessment to determine your proper training intensity to burn the most total calories and the most total fat calories while you are exercising, whether it be running, walking, cycling or any other mode of cardiovascular training. If you aren't training at the right intensity, you run the risk of burning too few total calories, or too many of the wrong type of calories. Either way, exercising at the wrong intensity is quite simply a waste of time and effort, and I think we can all agree that life is too busy to be wasting the time you devote to exercise.

So, there you have it. Weight loss really is simple, in spite of what the massive weight loss industry would have you believe. Beware weight loss programs that require you to buy things like supplements and proprietary foods. All you need is to know your body, know its needs and work within them. Eat the right amount of the right types of food, exercise regularly at the right intensity to burn more than you are consuming, and you will see and feel the results.

 

Ian MacLean owns and operates IMFIT.ca.

He combines years of experience with professional certifications in CANFITPRO personal training, NCCP certified fitness coaching, V02 Metabolic Assessment testing, F.I.S.T. certification on accurate bike fit. Ian MacLean and IMFIT.ca has helped hundreds of ordinary people achieve extraordinary results, and surpass their individual fitness goals.

 

Athlete Profiles & Updates

Faces of the MultiSport Canada Triathlon Series

Nathan Bower

 

Nathan topped the podium at the Lakeside, Cobourg, and Wasaga Sprint Duathlons. And he was no less than third overall at the other MultiSport Canada races he competed at in 2009.

So needless to say, this personal trainer, and boxer is fast.

Hailing from the East coast, Nathan brings a simple approach to training, and you can check his thoughts on training and more in the two part Faces of the MultiSport Canada Series interview at the new MultiSport Canada Radio website.

 

 

 

 

 

 

 

Athletes run with Olympic Torch

Series regulars, Marjorie Smith, and Helen Bobiwash, were torchbearers for the Olympic Torch Relay.

In the chilly weather on January 2, Marjorie carried the torch through downtown Elliot Lake.

"I applied to carry the torch through the RBC 'Carry the Torch' program and made a very simple pledge - 'to coach a local sports team, and introduce youth to curling.'  Back in October of 2009, I was notified that I had been selected and shortly thereafter I was told that I would be carrying the torch here in my home town, which made it even more special," said Marjorie.

For more details on her run, check out this story from the Elliot Lake Standard.

On the same day, Sudbury's Helen Bobiwash, carried the torch near her ancestral lands of Mississauga First Nation at Blind River. Here is a great story on Helen from the Sudbury Star.

Congratulations and well done ladies! We are proud of you.

Buy & Sell

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

Argon 18 Mercury - Aero RPT

Size: Medium (54 cm), Shimano Ultegra components, Profile Design brake levers, stem, and T2+ with base bar wing, Argon 18 saddle, Argon 18 Straight Aero Blade Carbon Fork, and Mavic Aksium Wheelset (not the Zipps in the picture).

Price: $1900

Contact: rpady@healthyresults.ca

 

 

 

Polar RS 800 with G3 Sensor

This is the ultimate running computer and heart rate monitor. I've included the G3 GPS sensor with this too. Due to a computer change (training log not compatible with mac) I haven't used this for close to one year. You are getting a great deal here. Check out all the details of the unit here.

Price: $300

Contact: hosspro@hotmail.com

 

 

2008 Specialized Tricross Comp

Great bike for commuting, foul weather riding, or cross races.  Upgrades include Shimano Cantilever brake set, 7800 Dura Ace crank (53-39), new cables and chain, and new bar phat tape.  Complete overhaul and ready to go.  Was used as a 3^rd bike so mileage is very low.

Details: http://www.specialized.com/ca/en/bc/SBCBkModel.jsp?arc=2008&spid=32203&menuItemId=0

Price: $1700

Contact Info: e-mail for pics: Derek@djbikes.com, 416-527-2453

 

NEW LG Aero Helmet, Clear Visor, bag and Carrying Case

Louis Garneau Supperlegera Aero Helmet. Size M, Grey. This is currently the fastest aero helmet on the market. The visor doubles the aero effect of the helmet.

http://www.louisgarneau.com/catalogs/catalog_product.asp?catalogue=FC9&section=HE&sub_section=039&style_no=1405836&type_catalogue=&language=ENG&website=1

Price: $200

Contact Info: Derek@djbikes.com, 416-527-2453

2008 Stumpjumper FSR Pro Carbon

Meticulously cared for and in mint condition. Upgrades include XTR 965 Wheels, XTR ST-M975 Dual control shifters, rear derailleur and hyd brakes. New chain, cables, and precision overhaul.  Ready to race.

http://www.specialized.com/ca/en/bc/SBCBkModel.jsp?arc=2008&spid=33431&menuItemId=0

Price: $3950

Contact Info: e-mail for pics: Derek@djbikes.com, 416-527-2453

 

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

As you all know there would be no race or series without sponsors. We extend our thanks to each and every sponsor and the local bike and running shops in the communities where you race. We hope that you all take a moment to 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 and duathlon.

 

Transition Zone, Volunteer and GT12.9 Series Sponsor

Series Sponsors

Please support all of our sponsors. You can visit their website by clicking on their logo on the left side of the page.

Official Swim Course and Wetusit Sponsor	Official Run Course and Running Shoe Sponsor
Official Watch And Heart Rate Monitor	Official Apparel Sponsor
Official Bike Trainer	Official Nutrition and Hydration Sponsor
Official Bike Support Team	Official Photographer

Silver Level Sponsors

Post-Race Bagels

Local and Retail Sponsors

GTA - Mississauga	Located in London
Toronto	Markham, Barrie, Ajax, Newmarket and Milton
GTA - Scarborough	Located in Orillia
Located in London	Located in London
Oshawa	Located in London
Parry Sound
Gravenhurst Rexall IDA	Gravenhurst
Gravenhurst	Woodstock

Medical Support

Thank you for racing in the MultiSport Canada Triathlon Series!

John Salt and the MultiSport Canada Team