MultiSport Canada Triathlon Series

MSC Triathlon Series Newsletter - October 2010

Thanks for an incredible season!

We would like to thank everyone who raced and volunteered with us to make this our best season ever! We look forward to bringing you more of the same in 2011.

This all starts with our 2011 Race Schedule and this edition of the newsletter gives you a glimpse of what we have planned. Our coaches and guest writers provide a few articles to give you ideas of what to do during the offseason - from general thoughts, to specifics such as strength training, cycling, and injury prevention. We also have our Book of the Month (Endurance Sports Nutrition), information from Challenge Roth, and announcements from Indoor Rider, the Toronto Triathlon Club, the Audi Best Buddies Challenge, and information on Aubrey Bryce's Bike Transportation Service that we've used and highly recommend.

As always, feel free to send me any articles at hosspro@hotmail.com.

Safe and happy training,

Roger Hospedales
MultiSport Canada Triathlon Series Newsletter Editor & Podcast Producer

Series News

2010 Awards Celebration

We will be hosting the Awards Celebration on Sunday November 28, 2010 at the Mississauga Golf & Country Club. We will be posting more details in the next few weeks because we are planning on making this a special day for any and all MuliSport Canada customers. Not only will we be presenting the Series Awards, the Season Long Draw prizes and the Triple Race Challenge prizes but there is more.

Specialized and Gears Bike Shop will be presenting the 2011 line-up, facilitated by Specialized SBCU professor Andrew Macgregor. They will be presenting the full category of Road Bikes and Triathlon Bikes. Gears is also working on an early order incentive package that will be available for anyone who orders a new bike.

2011 Race Schedule

June 11/12 - Woodstock

June 25/26 - Binbrook

July 2/3 - Welland

July 16/17 - Gravenhurst

July 24 - Bala Falls

August 6/7 - Bracebridge

August 13/14 - Cobourg

August 27/28 - Toronto Island

September 10 - Wasaga Beach

September 17/18 - Lakeside

We do not anticipate any changes and hope to release a "final" schedule as soon as we are able. We have added an extra day of racing to Binbrook on a new weekend along with a new run route, and switched Toronto and Cobourg. The switch is because the historical weather pattern in the Cobourg area in late August tends to have more wind. While this year was great weatherwise we want to decrease the odds of swim cancellations in the future.

Exclusive Offers to MSC Racers

Book of the Month - Endurance Sports Nutrition

Nutrition truths for endurance athletes

This is an excerpt from Endurance Sports Nutrition.

You are responsible for experimenting in training (before the actual event or race) to discover and build a repertoire of acceptable foods and drinks, and any other supplements, that you will use to meet your fluid, energy, and electrolyte needs during long-distance events and races. You must figure out the basics—what and how much you need to eat and drink and when you need to eat and drink it. Don’t neglect to put your strategies to the test in various weather conditions at your intended race pace or intensity.

· The only way that drinking and eating on the move become automatic on the day of the event or race is by practicing beforehand. Aim to be consistent and stick with what you know. When your favorite or old standby is no longer working, however, you must be willing to try something new. If you’re contemplating tackling ultra length challenges, you first need to establish smart drinking and refueling habits in long distance events and races.

· Consider how your body processes foods during exercise. Blood flow to the gastrointestinal tract falls as your pace or intensity increases, making it harder to digest and absorb foods that you take in. In addition, your ability to consume and absorb calories when running (because of significant jostling of the stomach) is far less (by as much as 50 percent) than when cycling. Rely on simple carbohydrates during high-intensity efforts or when you need a rapid energy boost. Choose electrolyte replacement drinks, energy gels (take with water) and sport chews, glucose tablets, and if tolerated, soda or juice. During longer efforts of moderate intensity, add solid foods and high-calorie liquid drinks to boost your calorie intake and your spirits.

· Refuel frequently instead of eating a large quantity at any one time, which diverts blood away from your working muscles. In other words, spread your hourly energy needs over 15- to 20-minute increments. Don’t try to cram it all down on the hour mark. The best sports drinks, high-calorie liquid drinks, energy gels, and energy bars for you are the ones that go down and stay down.

· Hitting the wall means that you have essentially depleted your muscle glycogen stores. Your legs (and other major muscle groups) have gone on strike, even though you may have been consuming adequate fluids and calories. Your training, or lack thereof, improper pacing, and general fatigue can contribute to this phenomenon. You will often be able to continue and finish, albeit not with the desired performance.

· Bonking, when the body completely shuts down because of a severe drop in blood sugar, is a much more serious situation. The glycogen stored in muscles and the liver is essentially gone. Muscles and, more important, the brain are not receiving sufficient fuel. If left untreated, you may become increasingly irritable, confused, and disoriented. You could find yourself sitting or lying down and could possibly lapse into a coma. Stop whatever activity you were engaged in and boost your blood sugar by consuming readily absorbable carbohydrates, such as sports drinks, energy gels, soda, fruit juice, or glucose tablets, if available. Seek or ask for medical attention if necessary.

· The best way to avoid bonking is to create a calorie buffer. Liquid calories in the form of electrolyte replacement drinks and high-energy liquid products are favored because they tend to be well tolerated and require less effort to get down than solid foods do. Large male endurance athletes often have to consciously work to consume enough calories (for example, as much as 500 calories per hour of prolonged cycling as compared to 300 calories per hour for smaller female athletes) to stay in energy balance.

· Athletes who struggle with sensitive stomachs and other gastrointestinal problems are advised to learn beforehand what sports drink will be served during races and organized events. They can then train with that product or, if they will have access to water, carry their own acceptable powdered sports drink in premeasured baggies and reconstitute it along the way.

· The less fit you are, the fewer shortcuts you can take. Knowing what you can survive on and still perform well with comes with experience. If you are less fit or less efficient (a novice rider or trail runner, for example), you need to drink and eat on a regular schedule. Set your watch or bike computer and train yourself to drink every 15 to 20 minutes and refuel every 30 to 60 minutes to keep pace with the energy that you’re expending.

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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. Every Wednesday is The Gears/MSC discount day with 10% off most items in the store. Download the Discount Card or call the store (905-271-2400) and ask for Ira or Kevin for details. Discount Club details.

Ask the Coach

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

Question: "The race season is over. What do I do now?"

This is a question that a lot of athletes struggle with at this time of year and I think there are a few key things to consider:

Recovery comes First: Once your race season wraps up you want to make sure that you give yourself a chance to recover both physically and mentally from the hard work you have done. This involves different things for different athletes but in general you shouldn’t take more than 2 weeks off of training completely before getting back into some light activity.
Don’t get Lazy: Many athletes take too much time off in the off season, if you take 1-2months of doing little to nothing it will take you most of your next season just to get back to your previous fitness level. So if your goals are to be faster next year it starts first with recovering from your current season, but then getting back into enough training to at least maintain your now reduced fitness level, just being consistent with some regular frequency (number of workouts/sport/week) and some light volume (overall training load) is enough to maintain a base that you can build off of
Variety: Now is the time to mix up your training and try different things, it can be outside of swim/bike/run or you can do things like cross country running races, race some masters swim races, or ride a mountain or cyclocross bike and hit the trails. These types of activities will help you to maintain/build fitness but at the same time offer a new challenge mentally and give your body a new training stimulus which will all be beneficial in the long run
Work on your limiters: Now is the time to work on what you felt held you back this season. Do you need some technique work in the swim? Was your bike position both powerful and aero? Did you have some chronic issues on the run that held you back? Whatever it may be this is the time to work on them so that you are faster for next season!

Nigel

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

nigel@nrgpt.com

Coach Pickering gives you his take on a few run studies.

A study done on endurance athletes by Finnish scientists at the Research Institute for Olympic Sports suggests that athletes who compete in endurance events can gain a competitive edge without increasing their training volume, but by substituting up to 20% of their endurance work with high-intensity intervals and explosive strength drills.

Often, athletes will neglect to consider the fact that endurance events will repeatedly draw on their anaerobic energy pathways; such as during a sprint to the finish line, while trying to pass another competitor and drop them, or even competing on a hilly course.

My take on this – This study is a reenforcement of the rule of specificity – where if one wants to train for a particular event, one should replicate the demands of that particular event with their training to acclimatize their body to the stresses it demands. By including these explosive strength drills, you will be training your energy systems as well as your muscles for race day.

For more on Coach Pickering's thoughts visit here.

Chris Pickering is a Certified Healthy Results Training Coach, and a partner in Indoorrider.com. chris@healthyresults.ca

Training Articles

Predictable Improvement

With A Purposeful Indoor Cycling Program this Winter

By Aubrey Bryce

So, how was your season? Are you satisfied with how things went? Did you have great results or just good ones? Or, were your performances just “so-so” or even below your set expectations. Whatever the answers to those questions, then the ultimate question really should be, “where does one really go from here?”

The answer I usually get to this particular question is one, a combination of, or, all of the following.

I need to get at least 4KPH more so that I can be competitive.
I hurt on the run so I conserve on the bike. What should I do, become a better runner of improve my bike?
Not strong on the hills. I loose lots of time there. Must get stronger.
Cycling has never been my strong suit so I need to make it better
My pedaling technique sucks and as such, does not allow me to maximize my speed on the bike. I need to make that better.
I can’t keep up. I need more speed. More strength. More power.

If one or more of these apply to you and you firmly believe that cycling is the culprit of your triathlon efforts and it needs to be developed so that your performances can indeed be improved in the coming year, then maybe you should be considering an indoor cycling program as an integral part of your 2011triathlon pre-preparation training phase which incidentally, should be starting now.

Some athletes join a spin ™ class at their local fitness club and just spin ™ 2 or 3 times a week. Some might buy a video from the local bike shop and ride to it in their basements while others would just set up a home trainer in front of their television sets and pedal their bicycles while watching their favourite variety show. Still, many others brave enough to endure the elements of a typical Canadian Fall and Winter season, valiantly brave those elements, risking health and injury, just so they can ride outdoors, albeit, at paces and intensities that does not promote a significant training effect that would foster a performance gain. Casual approaches to training in this fashion most often only result in marginal performance gains. Sometimes none at all or worse still, regression.

Although, without a doubt, athletes will get a small physical benefit from this kind of sustained training, the fact that begs questioning is, just how much actual training effectiveness is being derived without the critical elements of intensity, duration, repetition, frequency, etc., as they specifically pertain to an athlete of a particular age, gender, fitness level, disposition, aspiration and objective?

Sounds confusing? To those unfamiliar with progressive training processes, it is. As well it should be, especially when one considers that the statement above reveals 10 variables which should all be taken into consideration in the design of an effective indoor cycling training plan, before committing your hard earned time, effort and money to any fitness enterprise.

Indoor Cycling ™ - What exactly is it?

Indoor cycling ™ can be done in a gym or in your home. Use your own bicycle (of any type) attached to a widely available resistance device called an indoor trainer. The price of these devices can range from as little as $250.00 for a basic unit to as much as $2500.00 for the most sophisticated ones. Keep-fit enthusiasts need only stay with the basic models and should upgrade only as usage, fitness and competitive aspirations increase. All devices provide the basic function of a road-like resistance when the rear wheel engages a roller on the device as you pedal. Always use a heart rate or a power monitor. Get your current fitness assessed so that your target training heartrates or power zones for each essential physical attribute can be accurately established. Your heart rate monitor or power gauges will keep you focused, eliminate boredom and serve as your on-bike coach. In cases where training in the home is not possible, or there is a low level of tolerance to train alone, individuals should join an indoor training facility. The more progressive ones conduct organized group sessions, which are facilitated by on-bike instructors. Instructors are professionally trained and have some technical grounding as it relates to bike-fit, positioning and pedaling technique. They understand the physiology, which is required to produce a maximal training effect. More importantly, they are also experienced cyclists and as such, can effectively translate a particular indoor training ride to the feel of the road while systematically manipulating the dynamics of the group so that each participant receives a maximum degree of training benefit. Exercise caution however, as some of the instructors one encounters may have some successful racing experiences but not enough physiological technical background nor the communication skills to effectively articulate what is really required in bringing an effective training benefit to the masses.

The Benefits of Indoor Cycling ™

Ever wonder why some individuals show a steady progression of performance improvement year after year while others seem to regress? Many athletes achieve a certain degree of initial improvement, and then seem to stagnate at sub-standard levels of performance, which relegates them to “also-ran” status each successive season. Most athletes just do volume. Day after day, they ride the same boring rides, use the same course, at the same intensity and duration. Initially, individual physical conditioning improves and as a direct result, performance improves…somewhat. But as the days turn into weeks and those weeks into months, the benefits of this type of training are markedly reduced, ultimately resulting in no training benefit. There are two reasons for this predicament:

1. There is no inherent element of “overload” associated with this type of training. Overload is a prerequisite to a training benefit, which is realized when the body adapts (recovers stronger) to overload stimulation. In the absence of an overload stimulus the body will not get any stronger.

2. There is no diversity associated with this type of training. It provides basic physical conditioning but nothing in terms of all the other physical attributes which are critical to overall performance gains and that can make an individual a better cyclist.

Successful cyclists always strive to achieve the “overload effect” with each successive ride. Distance, intensity and duration are effectively manipulated to develop all of the body’s physical attributes so that speed, strength and endurance are improved. If the athlete does not possess the know-how to create this type of program, then a knowledgeable coach with a proven track record in beneficial training effects should be consulted. Besides good physical conditioning, which will indeed yield an initial but somewhat limited performance benefit; perpetual performance improvements almost always include a maximization of cardiovascular and muscular endurance fitness. This serves as the very foundation of the aerobic base critical to the sport of cycling as it provides the heart and lung capacity and the stamina necessary to sustain efforts of moderate intensity for extended periods of time. Then there are the other physical attributes that make significant contributions to long-term performance gains. Attributes like technique, from both a physical and neural standpoint, and those, which are associated with strength development, strength endurance, anaerobic capacity, power and speed, should never be neglected. But sadly, the truth of the matter is that they are. The question is, why? Especially when one considers that these are all qualities that lend themselves perfectly to development indoors.

The Elements of Indoor Cycling

Indoor training guards against the risks associated with inclement weather and injuries associated with irate drivers, unsafe roads and a certain degree of physical impairment, which could be the result of repetitive “overload” fatigue.
Training indoors makes it easier to control and monitor training performance as it relates to specific development of a particular physical attribute.
Indoor training provides the ideal environment within which to perfect position, style and form as it relates to increases in power output efficiencies.
Indoor training allows for the analysis and reparation of pedal stroke deformations.

Aubrey Bryce is a NCCP certified coach, an Olympian, in the sport of track cycling, and is still actively successful as a Master’s racing cyclist in Canada and the USA. He is president of Enduro Training Systems Inc. a coaching and training systems provider to athletes in the sports of cycling, triathlons, duathlons, paddling and general fitness. He is also president of the internet-based company aubreybryce.com, a provider of registered indoor cycling packages under the brandname, iRides ™. You may contact Aubrey at info@endurotraining.com or visit www.endurotraining.com or www.aubreybryce.com

Offseason Strength Training

by Chris Helwig

Fall is here and soon the weather will be getting colder. Transition phase training turns to some different activities and often multi sport athletes do some strength work over the Fall and Winter. Following are some guidelines and suggestions for Fall and Winter strength work.

The first question is should I do strength work at all? There is little argument that multi sport athletes should do core work, but what about more traditional strength training? Often it depends on the individual athlete and has a lot to do with motivation levels. If you really like indoor bike training, cold weather or indoor running and have a good swim group to go to, then it isn’t a necessity to do strength work. If however you like to do some different things and riding the indoor bike ranks up there with sticking a needle in your eye, than a good strength program can provide some change and relief from too much indoor training.

Next question is what type of program should you perform? My advice is a total body strength routine is the obvious choice for multi sport athletes. Splitting up body parts into different workouts is great for general fitness types or bodybuilders, but for multi sport athletes that still have to fit in other workouts a total body workout 2 times per week is plenty of strength work. Feel free to add in some extra core only workouts as well.

Next is how do you choose your exercises? Everyone is different but generally try to choose compound movements like squats and lunges over isolation exercises like leg extensions. For upper body exercises try to incorporate some balance and core in each exercise by using a Swiss Ball or Bosu Ball. Whenever possible try to do isolateral exercises with one leg at a time like one legged leg press.

Certainly you should consider having a certified endurance coach with strength training experience design a program for you. There is a big difference between a general fitness strength routine and an endurance specific strength routine. Everyone is an individual so a certified coach can take into account your goals, time availability, history of physical activity and any injuries you may have.

Whatever you do over the Fall and Winter make sure you enjoy yourself. It is so important to stay mentally fresh and come into next season feeling stronger, but also re energized.

Chris Helwig is an Endurance Coach and Personal Trainer based out of London Ontario. Chris’ full bio and information can be found on his website www.coachchris.ca

Hip Mobility: Athletic Performance & Injury Prevention

The human body consists of joints and muscles that allow us to move freely and resist forces that are trying to bring us down (i.e. gravity). The joints of the body need a balance of stability and mobility, too much mobility and the joints are like a wet noodle and we will flop over on to the ground, too much stability and the joints become stiff as a board and it makes moving painfully difficult. There are certain joints that require more stability or mobility. The ankle needs mobility, the knee stability, the hip requires mobility, lower spine stability, upper spine mobility, shoulder stability - essentially the joints in our body alternate between mobility and stability. Of these joints the hips are of particular importance for athletic performance. This brings me to the main focus of the article, hip mobility.

As a Triathlete or runner the hip muscles are integral for performance, they drive the pedals on the bike, the kick in swimming and the leg turn over in the run. You need your muscles to contract and relax quickly. Most of us participating in sport don’t have the liberty of training full time and relaxing in between, we work. For many of us our jobs involve sitting at a desk or in a car, this is a slow death sentence for the hips. Why is sitting bad for the hips? Sitting for prolonged periods leaves the hip flexors (muscles that pull the knee to the chest) in a shortened or contracted state. At the same time, the opposing muscle group the hip extenders/gluts are stretched. Remember when you mom said “if you make that face long enough it will stay like that” well she was kind of right. The body is great at adapting, if you spend 8 hours a day sitting, the body will adapt that pattern of a chronic shortened hip flexor and stretched hip extender. Now try to take the hips through a dynamic pattern like running, where joints need to go through a full range of motion and the muscles need to contract and relax at a high rate, it going to take a lot more effort. Running velocity is stride-length x stride rate. The lack of hip mobility is inhibiting stride frequency and stride length in a big way. Running is the simplest example of how lack of hip mobility can impair performance but the same applies to the swim, bike and other sports. Generally, People with hip mobility issues are the ones who come to me and say, “I have a hard time getting going but then after 30 minutes I start to feel better”. Also, at the end of the race they are the ones that can’t turn the legs over fast enough to pick it up for the finish.

Lack of hip mobility is linked to many common running injuries. As I mentioned before, the joints in our body alternate between mobility and stability as a priority. If you lose stability or mobility in one area you will compensate in another. A lack of hip mobility will result in increased mobility in the lower back. The joints in the lower back need to remain stable, thus all the core stability training you do - don’t you? So how will this pattern result in injury? Two words: Repetitive strain. Like long car rides with your sibling poking you, you can ignore it for a little while but ultimately it results in trauma. Similarly in the low back if you are constantly getting flexion through the spine with hip flexion from running or cycling it is only a matter of time before something gives way. A similar pattern can be seen in the knee as a result of tight hips, IT Band syndrome a common running injury, which presents as pain in the knee, results from tight, weak hips.

How do you know you have a mobility issue in the hips (aside from pain and the feeling of stiffness) and what is proper mobility? A simple test you can try is a deep squat. Place your hands behind your head, feet a little wider than shoulder width, now try to sit back with hips and squat down as low as you can go without bending through the lower back. Ideally you should be able to squat past 90 degrees at the knee with out bending through the low back. Another test is standing hip flexion. Place both hands against a wall, stay tall shoulders back, bring the knee up to the chest just past 90 degrees at the again don’t allow the lower back to bend. Proper mobility in the hips is not being able to do the splits or pull your leg behind your head. However, you should be able to move the hips freely past 90 degrees without compensating in the lower spine.

There are many ways to improve hip mobility and thus, help performance and reduce injury risk, aside from quitting your job, your sport or both. Of course, if you are in pain or performing the above tests causes pain you should seek the advice of a health professional. As Chiropractor, I may be biased in my opinion that Active Release Therapy and mobilizations with movement are one of the best & fastest ways at seeing improvement in this area. However, before I became a Chiropractor I worked as a Strength & Conditioning Specialist. I found that hip immobility can be addressed by consistently performing foam rolling and a dynamic warm-up before training and training proper movement patterns (squat & deadlift) as part of your strength training routine. What is a dynamic warm-up? A dynamic warm up consists of a series of controlled movements or quick stretches designed to activate the muscles in and get the joints moving. Examples for the hip include: Hip circles, leg swings, lunges and deep squats.

In summary, the hips are an important area to focus time in the training routine. Often endurance athletes forget about strength and mobility exercises as part of their routine. Also, regular soft tissue therapy such as ART, Massage or self foam rolling can go a long way in maintaining hip mobility for athletic performance and injury prevention.

By Dr. Kris Sheppard

Chiropractor, Strength and Conditioning Specialist

The Off Season

The triathlon season for most has wrapped up, the days are getting colder and shorter, and it’s time to reflect on our 2010 race season and look ahead to 2011.

Let’s first reflect on 2010 and your race season. Ask yourself several questions: were you satisfied with your performances on the bike? Was there anything that you feel that you can improve? For me, it’s always my hill climbing. Maybe for you it’s being able to hold a higher cadence for longer period of times on flats, or getting into a more steep position in the aero position.

With these thoughts in mind, start to look towards 2011. I remember back in 2002 when I completed my first tri-a-tri, and decided that Triathlon would become a big part of my life. I realized how much I loved it (and still love it) and would make it a life long endeavour. After finishing that first tri-a-tri, I immediately decided that I would complete an Olympic Distance triathlon in the Wasaga Beach triathlon the next year.

With this goal in mind, I began to take steps to achieve that goal in the fall of that year. I decided that in the coming off season, I would focus on the bike the most out of the three disciplines. I researched and bought a road bike, and I joined a gym late in 2002 so that I could attend spinning classes on a regular basis.

It’s important in the next few months to take it easy, and let your body heal. Over the next few months, we will be dialing down the intensity of our coaching. Our training will be focused on staying healthy and limber. We’ll move to more drills and skills on the bikes, improving our form and body mechanics, so that as we go into 2011 we can begin again on becoming faster and stronger. We are going to spend less time on the bike, and more time stretching.

Think about the areas that you want to improve on in the bike, and focus on that for the next few months as you lead into the beginning of 2011.

Congratulations to all of you that competed in 2010, and enjoy the off season in the next few months.

P.S. Don’t forget about your Wolf Den Postcard that you received in your race kits all season! You get one week free at our cycling studio in Scarborough. If you didn’t get one, simply call us at 647-476-3499 and mention this newsletter article, and you will get a free week!

Wolf Den Radical Cycling

mark@wolfonetwo.com

647-476-3499

Athlete Profiles and Stories

Challenge Roth filled in record time

After the start places for German individual starters for the 10th Challenge Roth on July 10, 2011 had been booked up after only 32 hours, the contingent for foreign starters is now also sold out. So all start places for individual starters and relays have now been allocated and the online application process has been closed. And it has already become quite clear that more nations than ever will take part in the big 10th Challenge anniversary race.

The athletes who have registered for next year’s event come from no less than 61 countries. Among others, Great Britain seems to be a country where the Challenge Roth is becoming more and more popular, since more British athletes are going to take part in next year’s race than ever before. And the number of Australian starters has even doubled in comparison with 2010. So 50 Australian athletes are going to take part in our 2011 anniversary race.

A few entries available on December 6

All athletes who have not been lucky with their application, but would still like to take part in Roth next year, will have a last chance to obtain a start place in our big pre-Christmas action on December 6. At 10 a.m. the online application process will again be opened for a short time. In a charity action 200 places for individual starters and 50 relay places will be available which have been returned from the contingents of tour operators. www.challenge-roth.de

Feel the emotion
Graphic designer and multi-talent Timo Reichhart from Nuremberg has created one of the most wonderful and emotional videos of the 2010 Challenge Roth. The best scenes of the day from the swim start to the fireworks, along with the new Challenge hymn, will certainly make you feel the special Challenge atmosphere again. You can watch the video here http://www.youtube.com/user/challengeroth

Camps, Clinics & Other Events

Indoor Rider

Indoor Rider is a series of video cycling workouts for you to do once a week at home. The program will build you slowly, safely, and in the most time efficient way towards success. When you join, you are provided with a new video every week, each approximately one hour in length, where you will ride with professional coach Richard Pady. Together you will increase your fitness and power in all energy/power zones.

By following the program, you will train smart and avoid overtraining or burn out. The sessions allow you to work at your own level and progress at your own pace. Indoor Rider is designed for people of all levels, from those looking to improve their fitness, to Ironman veterans. Everyone has something to gain and learn from training with Coach Pady.

If you are looking to improve your fitness, your cycling performance, and gear up towards a new personal best, Coach Pady’s 22 years of experience in the sport of triathlon will get you there.

Richard Pady - Head Coach of Healthy Results Training

Creator of IndoorRider.com, Founder of Race 4 Kids

519 938-1351

Bike Transport Services with Enduro Training Systems

Planning on flying with your bike to either 70.3 World Ironman™ Championships in Clearwater or Ironman ™ Florida, in Panama City? Think again! Going from a big hub like Toronto to a big hub like Atlanta, then to a much smaller regional airport at the race city has its delivery risks. Minimize that stress plus the cost of renting bike boxes, disassembling and reassembling your bike, long assembly wait-times, high air transport costs, ever changing luggage limitations, and, on-time delivery risks. Instead, drop your bike off at our location and have it arrive at the race site on-time, intact and as race-ready as at the moment you placed it in our hands for transport. Your bike will arrive ready to ride without dents or scratches!

Our system ships your bike whole. We simply drop the front wheel and lock your fork into our newly developed locking system, which secures your bike to the shipping floor. There is no possibility of movement and contact with adjacent bikes. Your front wheel is labeled and shipped beside your bike in a padded wheel bag.

Sign up online at: www.endurotraining.com or call Aubrey at 416-881-7036

Toronto Triathlon Club

You may be about to put your body through off-season training but most likely your mind is already engaged in next season. Stay motivated with Toronto Triathlon Club’s online interview series called “Five for Five” – five questions for five triathletes of various levels. First up is former World 70.3 champion Terenzo Bozzone as he prepares for his 2^nd Kona race. We get that the off-season is its own season, so join the club at www.torontotriathlonclub.org to get discounts and access to events and clinics. Updates and articles are also posted on our Facebook page.

Audi Best Buddies Challenge

The Audi Best Buddies Challenge is coming soon – Sunday October 24 at the Shops at Don Mills. Sign up for the 10 km run, 5 km run, or 1 km walk and participate alongside celebrities, including Golfer Mike Weir and Olympians Alexandre Bilodeau, Joannie Rochette, Scott Moir and Tessa Virtue. Find more info here.

If would like to volunteer instead of running or walking, the race is in need of marshals. All those interested in marshalling can email mfuters@audibestbuddieschallenge.com or call Mary-Lynn at 416-418-5551.

Please Support our Sponsors

We extend our thanks to each and every sponsor. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

Thanks To All Of Our Sponsors

We extend our thanks to each and every sponsor and the local bike, running and triathlon shops in the communities where you race. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

MultiSport Canada Triathlon Series

We are extremely grateful to have the support of our sponsors. Please support all of our sponsors. You can visit their website by clicking on their logo.