December 2013 Newsletter
Thanks for a Great 2013!
As we get ready for the upcoming holidays and say goodbye to 2013, we are working hard behind the scenes in anticipation of an even more exciting 2014.
We’ve already made a few announcements like the addition of the K-Town Triathlon, our 2014 Recharge With Milk Triathlon Series schedule, the inaugural Niagara Falls Half Iron Triathlon, and with lots more to come.
Get more Series News, Training Articles, Deals, Athlete stories, and Training Opportunities to get you ready for the 2014 season in this last issue of 2013!
As always, the latest news and updates will be posted on the Series website, on Facebook and on Twitter. Feel free to send any articles and feedback.
Series News
Our 2014 Schedule – Registration is open now!
Register for your 2014 races now. Please note the date changes of Welland and Lakeside, and of course the addition of the K-Town Triathlon in Kingston.
Visit the Series website for full race details.
| Woodstock – Sunday May 25 |
| Binbrook – Saturday June 7 |
| Welland – Saturday June 14 & Sunday June 15 |
| Huronia/Midland – Sunday July 6 |
| Gravenhurst – Saturday July 12 & Sunday July 13 |
| Belwood – Saturday July 19 |
| Bala Falls – Sunday July 27 |
| K-Town Tri (Kingston) – Sunday August 3 |
| Bracebridge – Saturday August 9 & Sunday August 10 |
| Lakeside – Saturday August 16 & Sunday August 17 |
| Toronto – Saturday August 23 & Sunday August 24 |
| Wasaga Beach – Saturday September 6 & Sunday September 7 |
Before you register, here are a few things to take note of:
Last year there were three options available to pay Triathlon Ontario fees.
1) a full Triathlon Ontario membership of $55,
2) a one-time series limited membership of $10, which covered you for races in the Recharge With Milk Triathlon Series or
3) a race day fee of $10.
There has been a decision by Triathlon Ontario to no longer offer the Series Limited membership and to revert back to the system of “one-day” fees or a Triathlon Ontario membership.
All of the race entry fees posted to the website will INCLUDE the Triathlon Ontario “one-day” fee. All Triathlon Ontario members will receive a $6 per race discount when you register. We have also lowered the fees for our shorter distance races as well. Effectively this means that for most athletes the total cost to race will decrease.
We have always offered a Multi-Race Discount which started when you entered 4 or more races. In 2014 we have decided to revise the program so that your discount will start when you enter 3 or more races at the same time. The more races you enter, the greater the discount.
T-Shirts, Hats….We Listened
As you know last year we decided to offer Headsweats hats with your race entry, instead of a race shirt. This was as a result of customer feedback. In 2013 we had a series of questions in out Post-Race Survey asking athletes if we should continue with hats or do something different. We have listened to you and have used your top selections as options for 2014.
Starting this year you will have three options when you register for a race. They will be:
1) Choose a race specific technical shirt
2) Choose a Headsweats Hat
3) Choose NOT to receive a shirt or hat and receive a $5 discount to your race entry.
Book your hotels with our accommodation partners
Most of our races have a accommodation partners that we’ve negotiated preferential rates and/or reserved a block of rooms that you will have available to you.
Please visit each individual race website for details.
Book early to avoid disappointment.
Congratulations to our Award Winners
On Saturday November 16, we honoured the standout athletes in our Series at our annual Series Award Day held at the Orangeville Fair Grounds.
Hosted by Steve Fleck, the day included a special presentation by Tommy Ferris of Ignition Fitness on training with a power meter, and of course the Mike Cheliak slideshow to highlight and celebrate the season. Here are a few pictures from the Awards Day.
Peter Leis took home a Cannondale Supersix 5 in the Season Long Draw. Courtesy of Gears Bike Shop.
The Elite award winners.
Check out more pictures at our Facebook Page.
Niagara Falls Half Iron Triathlon – Register by December 14 to be in on the next draw prize
The Niagara Half Iron Triathlon will be one of the world’s highlight events of the 2014 season. Will you be there to join us for this epic race? Events include the Half Iron Tri, the Swim/Bike, Bike/Run or Relay.
Register before December 14 to qualify for the chance to win one spot to Absolute Endurance‘s Arizona Training Camp (April 6-13).
You can sign-up for the race newsletter and register for the race at the Niagara Falls Half Iron website.
Niagara Falls Half Iron Coaching Package
As the official training partner of the Niagara Falls Half Iron Triathlon, Ignition Fitness is very excited to be able to offer an exclusive opportunity to train for a race that promises to be one of the fastest, most iconic courses in Ontario, and perhaps even Canada! This course is flat and FAST with no intimidating hills or terrain. It’s a beautiful course and offers participants the chance to swim in the clean, calm waters of the Welland Canal; bike through beautiful Welland and Niagara Falls countryside; and run through the heart of downtown Niagara Falls’ most spectacular scenery. Twice!
We are offering two group training programs for athletes that are training for the inaugural Niagara Falls Half Iron. Each program will be two-tiered and designed for athletes of all abilities. Participants in this program will also receive a complimentary entry into the race! That’s a savings of up to $250!
If you’re new to triathlon and are looking for a long distance race goal, this is the one! If you’ve done shorter triathlons and are looking for a new long-course challenge, this is it! If you’re a seasoned triathlete and are looking to set a personal best time at the half distance, this is where to do it! Here are some highlights of the program, and for all the details of the, please visit our website.
Program 1 – $850 + HST
– Complimentary Niagara Falls Half Iron Triathlon race entry*
– 2-tiered 32-week group training program designed by Ignition Fitness coaches Tommy Ferris and Roger Hospedales that runs from Monday February 10th, 2014 until September 21st, 2014.
– Bi-weekly email check-in and monthly phone call from your Ignition Fitness coach
– Ignition Fitness triathlon uniform (tri top + tri shorts)
– Ignition Fitness tshirt
– Exclusive athlete discounts on products and services from Ignition Fitness partners
– Exclusive discounts on Ignition Fitness camps and group training workouts
– Exclusive priority check-in at the Niagara Falls Half Iron Triathlon registration
– Exclusive pre-race Ignition Fitness athlete briefing
– Exclusive access to post-race Ignition Fitness finish line meeting area
Program 2 – $650 + HST
This second program is the identical to the first but instead offers a shorter, 20-week program that runs from Monday May 5th, 2014 until September 21st, 2014.
Each participant will have the option of following the program of their choice. It’s totally flexible and participants can also move from one tier to the next at any time! If you have any questions about the program, please email us at info@ignition-fitness.com.
*participants will be charged a small administrative fee when registering.
Apply for the MultiSport Canada Recharge With Milk Ambassador Team
Back for a third season, MultiSport Canada has joined forces with Recharge With Milk to form an Ambassador Team (formerly Development Team) for up-and-coming and top performing Ontario triathletes.
We will be selecting four female and four male triathletes/duathletes. These eight athletes will be given a minimum of four free races, a racing jersey and will be racing for $5,000 in prize money.
Athletes who are interested in being part of our team should submit a short racing resume which includes their race results for the past few years and their reasons for entering the sport of Triathlon or Duathlon and their aspirations for racing in the sport. If they have a goal of racing professionally we would also like to know their goals whether ITU, Ontario based or Half/Full Iron distance. Please submit your resume by email and include AmbassadorTeam Resume in the subject line.
“MultiSport Canada has always looked for ways to support athletes and the development of the sports of Triathlon and Duathlon. We realize that there are not a lot of opportunities for young athletes to obtain sponsorship and support so this is our small way to help. We will continue to look for and develop new ideas that will assist athletes.” – John Salt
Christmas Gift Ideas from MultiSport Canada
How about giving or asking for the gift of racing? Ask your family for a race entry or how about surprising a friend or family member with a surprise race entry?
You can also scoop up one of these snazzy MultiSport Canada 100% Canadian Cycling Jerseys made by Champion System. We have a few left and would make for a great gift. Here is the sizing information. Contact our office if you’d like to order one. The price is $60 plus tax.
Looking ahead to Challenge Roth 2015!
MultiSport Canada and Healthy Results Training will be heading back to the world’s biggest triathlon once again in 2014 and twelve athletes will be joining us – three of the 2013 group had so much fun they are coming back in 2014.
The 2014 edition of Challenge Roth sold out in record time, and so did the MSC/HRT Roth trip. In fact we now have a list of athletes who are hoping to join us in 2015.
Find out more about the trip and this classic race at Team MultiSport Canada – Challenge Roth 2014. If you are interested in hearing from us once we open the 2015 trip please email and let us know. We will add you to the list.
Make sure to check out our 2013 MultiSport Canada Challenge Roth Trip Photo Gallery to see all of the fun that this year’s group had.
Coffee is coming to the races
Multisport Canada is pleased to announce that at all 2014 races there will be a mobile coffee stand set up by Full Cup Coffee.
Perfect for those who need their pre-race caffeine fix and to keep loved ones happy while they cheer you all on during those early mornings.
We are also proud to let you know this isn’t just any old coffee stand. This new, innovative company will be using solar energy to brew each cup. And if that wasn’t cool enough, the company was started by a pro triathlete!
Check out their social story.
Learn more about Full Cup Coffee and the sustainability story behind the cup in newsletters to come.
MultiSport Canada is The Largest Canadian Owned Triathlon Series in Canada!
We are very proud to announce that going into season ten MultiSport Canada is now the largest “Canadian owned” series in Canada. We would like to thank all who have raced with us and supported the series.
Sponsor Deals for MSC Racers
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In 2013 our athletes won 64 major races and podiumed in 147 – an unparalleled record.
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Training Articles
Resolutions you can keep
Another exciting year for Recharge with Milk has reached the finish line, and we look forward to creating more ways to introduce chocolate milk as part of your post-workout routine in the coming year. The past 365 days have been filled with marathons, triathlons and fitness expos, and we’re proud to have helped thousands of Canadians achieve their fitness goals.
Stay motivated
So how will you make 2014 work for you? There are many ways to help you boost your confidence and attain personal athletic goals in the next year. From workout apps to personal trainers, the willingness to try something new will re-ignite your passion for the sport and, of course, teach you some new tricks of the trade.
Eat Well
This is the most common goal for athletes and non-athletes alike, so let’s recap the basics so that we’re all on the same page:
Getting an adequate amount of water is essential, but drinking too much water can be harmful. The rule is 3 litres a day for men and 2.2 litres for women. If you are into intense workouts, drinking water two hours before an event is key. This way your body has enough time to process the fluids.
Incorporate super-foods in meals like protein-filled Greek yogurt and quinoa, vitamin A, calcium and fibre-rich kale and Acai and Goji berries as anti-oxidants. This way, you can pack more nutritional benefits in to your daily intake in every meal.
Aside from breakfast, lunch and dinner, what you eat in between meals is an essential part of keeping fit. Timing your meals is important, so your body is constantly rebuilding glycogen stores and keeping your metabolism at a healthy state. Super-foods make great snacks that help to provide energy pre and post workouts.
Work harder
If pushing yourself to your limits is one of your goals this year, perseverance is key. Whether it’s participating in more marathons, switching up your routines or even hiring a personal trainer or coach, going beyond your comfort zone is often as easy as just choosing the method. All you have to do is mentally prepare to push yourself and anticipate the greater success ahead.
Become a success story
Through the accomplishment series, we were lucky enough to meet with a number of Canadian sport superstars from all fields of fitness. Each one of these success stories helped to inspire and motivate athletes across the nation to stay on track with their goals and become their own success story. We covered the life and times of dedicated athletes from the first ever Olympic Female Ski Cross winner to a runner with limited vision and various other athletes overcoming serious injuries to achieve their goals. We even asked you to share your success stories this past year and look forward to listening to more in the years to come.
Chocolate Milk for the future
You too can reach your fitness resolutions and achieve your goals simply by continuing to workout hard and recharge properly. With the fluids, carbs and protein found in chocolate milk, you can help your body rehydrate, refuel and recharge by drinking within 30 minutes after an intense workout. Make next year work harder for you with chocolate milk. For more information, bookmark rechargewithmilk.ca. Get all the latest news, events and updates for this year and the next.
Staying motivated and on track over the holidays
By LifeSport coach Jessica Adam
The holidays are around the corner and life gets a little busier with social and family obligations. Triathlon training can already be tricky to fit into a busy schedule so here are a few tips to get you organized so that you can get through the holidays as fit (and trim) as you were to start with.
1. Jingle bell runs. Many communities will put on some sort of running event over the holidays. Possibly themed with either wearing bells or Santa hats etc. These events can give you something to focus on and train for while also fun for the whole family as they will usually have a kids run attached to the event.
2. Do something different. Take advantage of some time off work and get to a ski hill or a cross country ski area. Snow shoeing and ice skating are also great aerobic activities to do over the holidays and again these are all great for kids and activities you can do with the whole family.
3. Take a vacation. If you are lucky enough to be able to go somewhere warm over Christmas then this is an easy way to stay on task. Nothing is better motivation than 20 degree weather and maybe a warm ocean to do open water swims.
4. Try some themed workouts. Make your workouts fun and different for the holidays. Maybe the 12 hills of Christmas bike intervals, or a 2014m swim workout on New Year’s Day. The key is to switch it up so the training doesn’t get monotonous.
5. Train before your events. Make a pact with yourself that you will get your training in before you head off to any holiday festivities. This will always make you feel good about accomplishing something productive and feel less guilty about partaking in some holiday cheer.
6. Fill on healthy. Try to eat a healthy meal or snack before you go to an event that will have lots of tempting treats. This will help you to eat and/or drink less as you will already be full when you get there.
7. Get yourself a gift. You deserve it! Sometimes a new gadget such as a GPS or heart rate monitor that shows you something new like pace or distance covered can be motivating enough to get you going. Maybe a tempo trainer for the pool that is a small ticking device you put in your cap to teach pacing or a new cycling kit to wear inside on your trainer or indoor group workout. New toys are always fun to play with.
8. Join an indoor group. Organized training groups such as a masters swimming group or an indoor cycling facility can be found in most communities. Training with other people is the best way to stay motivated all year round and you can learn a lot from the coaches that run them. You will get help with technique and new ideas on ways to train.
9. Ask for a coach from Santa. If you don’t already have one, a great gift from someone is to sign you up for a coaching service. Having a well thought out, tailored to your specific goals training plan is sure to motivate and hold you accountable for getting out there and training to your optimal abilities. Possibly a different perspective and new types of workouts will also re-energize you for the New Year ahead.
These are just a few suggestions on how to keep up your fitness over the holiday break. Focus on the start of a New Year as well. Make plans and set goals for yourself for 2014. Once the holidays are over its only a few short months before you are building your race season again. Stay on top of it and you will have a head start to a great triathlon season.
LifeSport triathlon coach Jessica Adam has been a coach in Victoria, Vancouver and now resides in the Toronto area. She loves to share her years of experience with beginner triathletes and also experienced triathletes that are trying new distances like ½ IM or IM for the first time. She coaches athletes online all across the country. If you are interested in working with Jess, write Jess@LifeSportCoaching.com
What Makes a Great Coach?
By Alan Chud
This past weekend at Absolute Endurance Training and Therapy we had 6 new athletes sign up for coaching. Clearly the sport is growing and athletes of every age group-experience-level of proficiency and seriousness are getting into the sport. When we meet a new athlete at Absolute Endurance we go through a consult or initial personal meeting with them. This meeting helps us get to know them and what their specific needs are and helps answer any of their questions or concerns. We then try to match each athlete up with an appropriately matched coach.
Often the questions the athletes ask revolve around data; hours of training or training volumes; our computrainer studio and nutrition. This weekend one of the new athletes asked a terrific question. Al, what makes a great coach? Here is what I said and what all of us at AETT believe!
There are 5 pillars to great coaching. They are in no particular order listed below with a brief explanation.
- Passion: defined in the dictionary as having powerful and compelling feelings. If you are looking for a coach then it’s really important to just sit down and have a conversation with them. If they get excited about what they do and it comes through in how they speak about coaching then likely they are passionate about it. If the coach is just regurgitating notes on data/speed/race results etc, then likely they aren’t as passionate about helping others as they are about their own results. That is a warning sign so for athletes out there looking, pay attention to the coaches conversational habits and how they articulate their coaching experience.
- Knowledge and Certifications: most certainly there is a knowledge required for coaching this great sport. The fact that there are many disciplines involved makes it even more complex. For example, on top of running, biking and swimming there are physiological considerations in terms of when you can learn and improve at each discipline. On top of the three obvious events there are also considerations that relate to nutrition; transitions; psychology; strength training; and many more. The coach not only needs to be knowledgeable in one discipline but knowledgeable in many and more importantly the integration of them all. Regarding certifications, it’s important that the coach has gone through at the very least some part of the National Certification Program.
- Communication: simply put a coach needs to articulate the message or messages in a manner in which the athlete understands and absorbs it. Understanding what type of learner your athlete is makes you a better communicator as a coach. Perhaps the greatest aspect of communication is being a good listener. Telling an athlete what to do isn’t communication. Listening to your athlete and understanding what questions they are asking, and then responding in a timely and effective manner is excellent and exemplary communication skill!
- Motivation: as well as being passionate about coaching the coach should have the tools to motivate his/her athlete as well. It may relate to creating an environment where a 5:30 am workout is fun and the athlete will look forward to it or, it could relate to encouraging the athlete to try a race or workout again if the results weren’t as planned in the first instance. Either way, if the coach cannot help motivate the athlete then there will be a disconnect. Its my belief that the ability to motivate not only helps the specific athlete but it helps us as coaches be good stewards for this great sport we all love so much.
- Empathy: I have seen it on more than just an occasion. A coached athlete with a family and job and many many commitments aside from the sport, has trouble getting everything in. Too often a coach will use the old adage, “suck it up” “if you want to perform you need to do every workout” etc. Yes it’s true, this is a tough sport. The more smart and structured training you do the more you will improve. However it’s paramount for a coach to take a step back and understand the challenges athletes have juggling many parts of their life. When we do that, I believe it creates a great bond with the athlete and equally important helps promote that participating in this sport for participation sake is as important as performance.
The five pillars of being a great coach from my perspective are the things athletes should be looking for when hiring a coach. One additional thing to add to the list of being a good coach: It’s a what NOT to be as a coach. I am reminded that some of the greatest most passionate coaches in all sports are and were not the greatest at their sport. Now to be clear I am not suggesting that being a pro or elite at triathlon makes a poor coach. I am not. What I am suggesting, however, is for athletes out there who are looking for a coach, my advice is to look for a coach who has the 5 pillars first! That will ensure you have a great; supportive and learning experience. Don’t get tricked into the “your really fast and therefore you must be a good coach” theory.
Good luck to all of you triathletes out there. All the best for a safe and healthy winter training season and a happy and prosperous 2014!
Alan Chud coach’s triathletes, runners and cyclists at Absolute Endurance Training and Therapy. Contact him at alan@absoluteendurance.com or 416-483-2388.
Athlete Profiles and Special Stories
MultiSport Canada Virtual Race Series powered by Tour de Giro and CompuTrainer
MultiSport Canada and Tour de Giro have partnered to create a virtual cycling race series featuring three of your favourite triathlon bike courses. Add some excitement to your indoor cycling and stoke your competitive fires over the winter!
Tour de Giro is an online, multiplayer bike racing simulation that uses your CompuTrainer®, ANT+ powermeter, or speed-cadence sensor to let you race against real people in real time on real course profiles. 3D graphics create a head-to-head racing experience.
The three race series will kick off with the Woodstock Sprint bike course (20 km) in January, followed by the Wasaga Beach Olympic course (40 km) in February and culminating in the NEW Niagara Falls Half Iron course (90 km) in March. Not only will you have the opportunity to race your Canadian friends and rivals, but a cross-border challenge is also in the works!
To learn more and receive updates about the series, create a FREE account with Tour de Giro. A no-commitment 14 day FREE trial will start when you complete your first race. Stay tuned for details in the January MultiSport Canada newsletter.
Camps, Clinics & Other Events
Big Training Days
Make big gains in your fitness this winter by joining us for our Big Training Days! Each Big Training Day will include an indoor group ride of up to 3 hours; a run off the bike of up to 90 minutes; a core/functional strength session; and a stretching/cool down session. Consistently getting in big endurance-base focused workouts like this over the winter season will have huge payoffs throughout the race season, regardless of the distance you’re training for. All participants will be following the same workout but working at their own pace, so these days are suitable for all athletes of all abilities. Each Big Training Day will take place at Balance Physiotherapy in Etobicoke from 8.30am-2.30pm. These are open to everyone, so please come join us and bring a friend!
Class sizes are limited so book early to reserve your spot! Participants must bring their own bike and indoor bike trainer. Please visit our website for all the details.
When: Saturday, January 25th, 2014 / Saturday, February 22nd, 2014 / Saturday, March 22nd, 2014 / Saturday, April 19th, 2014
Where: Balance Physiotherapy, 1 Eva Rd, Suite 111 Toronto
Cost: $50 per session ($40 for those that qualify for a discount)* / $90 for two sessions ($75 for those that qualify for a discount)*
$120 for three sessions ($105 for those that qualify for a discount)* / $150 for all four sessions ($120 for those that qualify for a discount)*
*We are extending our athletes’ discount to members of the Toronto Triathlon Club, Kim Lumsdon Triathlon Swim Club, and NYAC Masters Swim members. If you are a member of any of these programs, you qualify for our athlete discount!
Absolute Endurance Arizona Training Camp (April 6-13, 2014)
Our camp will be based out of the Golf Suites at Starr Pass again as we did in 2013.
This year’s camp will feature new cycling routes! Full itinerary to come. We always welcome cyclists and triathletes from beginner to elite.
Our camp is cycling focused but there is opportunity to participate in swim workouts most mornings as well as run through the trails and roads around Starr Pass. Cost is $1675+HST if paid in full before December 31 2013 or $1875+HST if commitment is paid after December 31.
This camp sells out every year so if you are interested in joining us in 2014 let us know so we can ensure you have a spot!
Click on the image above to download a pdf of the camp details.
The RIDE Milton Computrainer Studio is ready for you
December is a great time of year to take some time off from heavy training, regroup and start afresh, with renewed energy in January. But don’t spend every moment on that couch, as all your hard work from the previous season will slip away. RIDEMilton is open and ready for you! New in October, we started partnering with WattsUp Cycling. An amazing program designed to use your specific power-based zones (determined through lactate threshold testing, provided with the program registration). We continue to offer course riding and watts.
www.ridemilton.com | www.miltonmarathon.com | www.pumpkinsummit.com
2014 NRGPT France & Florida Training Camps
Nice, France (May 8-18, 2014): This is the 10th anniversary our hugely popular European spring training camps, come and ride on the Nice Ironman course and swim in the Mediterranean all while staying in a 4 start hotel just outside of Nice while getting on the road feedback from the NRGPT Coaching Team! Get more details.
Florida Winter Training Camps (Feb 15-22 and March 1-8): 2 x 1 week camps open to all athletes, come and get some hands on attention by some of the country’s top coaches as we swim/bike and run with you for a week! Get away from winter and kick start your season with a great week of training and education, you can find the details here. This is an all inclusive week (except for airfare) with food and accommodation all taken care of for you. We are offering some early bird discounts as well this year
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.
MultiSport Canada Triathlon Series
We are extremely grateful to have the support of our sponsors. The Series Level Sponsors contribute a great deal to help make our series successful.