Partners and Friends

There are many people who compete in our races that also participate in other events or are looking for something different for their racing schedule. In this month's issue we will be helping spread the word about other events whether a fund raiser or another triathlon that you might like to hear about. We obviously would like to see you at all of our events but if you are looking for something with the goal to help others or just for an interesting event please read on.

We also have some new articles from our coaching and medical partners and hope that you find then interesting and relevant. If you would like to submit something to a future edition please email us.

John Salt - Series Director

Athlete and Special Interest Stories

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

Youngest Ironman Athlete At Ironman Florida - Peter Keen

For many of you a very familiar face at a lot of our races is a certain OPP Gord Keen. Gord always has a great demeanour and a big smile on his face as he directs traffic so that you have a safe ride on one of our bike courses. Gord has worked with us in Gravenhurst, Parry Sound and Collingwood. What some of you might not know is that Gord is also member of the Midland Triathlon Club and he and his wife Judy, sons Alex, Peter and Brent have competed in quite a few of our races. We have watched Alex, Peter and Brent grow up to be fine young men who are courteous, cheerful and very positive individuals. Last November Peter took these attributes along with alot of training to compete in Ironman Florida along side his dad, Gord. Here is a little of that story from Peter's mom, Judy.

Peter Keen began his career as a Triathlete when he was just 12 years old when he decided that he wanted to do the same sport as his older brother Alex. In that first year, he not only raced Kids of Steel events, but also did his first Sprint distance race with his brother. Over the next few years, the Keen brothers raced successfully in the Multisport series and dragged their younger brother Brent into the sport as well as parents Gord and Judy. Over the years it became apparent that the boys were a lot faster than the parents.

In November of 2006, Gord completed his first Ironman race at Ironman Florida where 17 year old Peter and 15 year old Brent, crossed the finish line with their dad. The next day, Peter was one of the first in line to sign up for the 2007 race, with his father. At this point, Peter had never raced anything longer than a Sprint Triathlon and he was only 17 years old. Over the next year, Peter would train for an Ironman with the Midland Tri Club, while completing High School and maintaining a part-time job.

The Keen family traveled to Florida the week before the Ironman, and just days before the race, Peter celebrated his 18th birthday. At the Athletes Banquet, Peter was called up on stage by Mike Reilly and asked what possessed him to enter the race. Peter's reply was a simple "Well it seemed like a good idea at the time and I wanted to be the youngest to do the race." Peter went on to say that he told his friends that if he didn't beat his dad, that he wouldn't be coming home.

There wasn't much sleep to be had the night before the race as Peter had no idea what to expect. He wasn't to worried about the swim as he had swum the course earlier in the week. As for the bike and run, Peter had never ridden more than 120kms before and the longest run that he had ever done was a 1/2 marathon. Following the advise of Iron legends, Louise McGonigal and Dave Watts, Peter had a nutrition plan in place and was determined to pace himself to finish.

On race day, Peter completed the swim in 1hr and 4 minutes. He then rode a conservative 6hr 26min bike leg, and followed that up with a 4hr 40min marathon to finish in 12hrs and 28 minutes. Peter not only achieved his dream of being the youngest to ever complete the race, but also to finish ahead of his dad. Following the race, Peter said, "That was certainly the hardest thing I have ever done and I don't think I will try another one until after I am done University". After some recovery time, the story had changed and Peter is now looking forward to racing the 2008 Multisport series here in Ontario.

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

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

Karen Gamble

Hometown: Regina, Saskatchewan (resides in Markham, ON)

Age group: 50-54

Years in the sport: 2

2007 Highlights: HSBC Triathlon Series Winner (50-54), Qualified for Olympic distance World Championships.

Fave Equipment: Aquaman wetsuit, Specialized bike, Asics Gel Nimbus running shoes.

Goals for 2008: Enjoy the experience of Worlds, improve her half ironman time at Bracebridge, do her best in every race.

Interesting info: Former Canadian record holder in the 100 butterfly (in her youth), returned to swimming after 30 years to participate in triathlons, ran in the 2006 Boston Marathon, member of Team Running Free

Please visit our Faces of The HSBC Triathlon Series

 

Gord Avann

Hometown: Toronto, Ontario

Age group: 45-49

Years in the sport: 4

2007 Highlights: HSBC Duathlon & GIT12.9 Series Winner (45-49)

Fave Equipment: KHS bicycles, Velocity MultiSport, and Louis Garneau equipment.

Goals for 2008: Sprint Tri Worlds, first Ironman at Lake Placid, Muskoka 70.3, the Disney Marathon Goofy Challenge (Half on Saturday, the Full on Sunday).

Interesting info: Typically arrives two hours before a race, is an expert level mountain bike racer, can be seen on Snowmobiler TV, and professionally raced snowmobiles, ATV’s, Motocross, and PWC’s.

Please visit our Faces of The HSBC Triathlon Series Web Page

 

 

Partner Events and Races

The Ride to Conquer Cancer

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

2 out of 5 Canadians will be diagnosed with cancer this year. The Princess Margaret, recognized as one of the top 5 cancer research centres in the world, is dedicated to finding a cure in our lifetime. But we need you to take us across the finish line.

BE THE CAUSE FOR THE CURE.

Register today Call 416.815.RIDE (7433) or visit www.conquercancer.ca

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

Swim ,bike and run at the new Athletic Complex pool and on the beautiful campus of The University of Toronto - Mississauga. The Healing Cycle Foundation is a non-profit, volunteer-based organization that raises awareness and funds for Palliative Care Unit at Credit Valley Hospital. The Foundation, with their goal to raise $1 million, believes that terminally-ill patients and their families should be supported
throughout the palliative care process. The Healing Cycle Kids4Kids Triathlon is kids supporting kids through this process and contributing to the goal of a $ 1 million. Visit www.thehealingcycle.ca for details and registration.

Tri-Adventure in 2008

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

Change your life while changing the lives of children in need

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

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

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

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

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

Come be apart of our team!!

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

Tips and Articles From Coaches

We gave our panel of coaches a break this month but they will be back in February. In the meantime if you would like to take a look at their past submission please visit our Training Resources Section - Training Articles. Whether it be mental preparation or nutrition there is something for everyone.

What’s causing your hip pain when running? - Sports Performance Centres

In this issue Dr. Michael Chivers of Sports Performance Centres sheds some light on what could be the root of your hip difficulties.

Although reported to be relatively rare in most other athletic activities, injuries to the pelvis and hip complex have become quite common in the running and triathlon communities and are those often treated in our sports injury clinic.

The anatomic and biomechanical considerations for injuries to the hip are among the most complex in the whole musculoskeletal system, making the evaluation and treatment of these injuries challenging even for the most experienced clinician.

It has been well documented that during the running gait cycle, ground reaction forces of up to eight times body weight travels through the hip joint. The structures of the hip including the joint itself and the surrounding musculature are amongst the strongest in the body and thus are aptly suited to transfer such forces. However, with subtle dysfunction this complex can begin to break down. With repetitive loading this can begin an injury cycle that can result in significant time lost from your training or race season.

The major dysfunction of the hip complex is technically termed “Femoral Anterior Glide”. Quite simply this means that the top of your thigh bone (femur) sits too far forward in your hip joint, which is formed by the bones of the pelvis. This is magnified during the stance (foot on the ground) phase of gait when the hip is significantly loaded and is the result of improper or inefficient muscle contraction. Ideally, the large gluteus maximus muscle (which is the key muscle of hip joint stability) will contract causing the other smaller muscles around the hip joint and the large quadriceps muscle to contract in order to minimize movement of the femur thus, 'centralizing' it in its socket. In a dysfunctional scenario the gluteus maximus becomes weak, leading to tightness and an overworking in the hip flexor or psoas (pronounced so-as) muscle, that ultimately leads to increased tightness and soreness in this area. Further progression can lead to sacroiliac joint problems as well as injuries around the hip such as bursitis, muscles strains and tendinopathies.

One of the key findings that sports specialists look for in the diagnosis of Femoral Anterior Glide is whether or not the runner is “hamstring dominant” or “gluteal dominant”. Those who overuse the hamstring muscles during the stance phase of running are more prone to develop this particular dysfunction. The reason being is that when the hamstring contracts, its attachment sites from the pelvis to the knee exert a backward force on the lower end of the thigh behind the knee, which causes the upper part of the thigh to be levered forward in the socket of the hip joint. During gluteal dominance this is effectively minimized because the gluteal contraction maintains the femur in the middle part of the hip joint socket.

If you are currently experiencing or have experienced any hip pain while running or if you tend to have recurring hip flexor injuries, one of the main etiological factors is Femoral Anterior Glide. It is essential that you do not attempt to run with this pain without having your hip assessed as a subtle dysfunction like this can manifest in a variety of injuries that may lead to a significant taper in your training. Have the specialists at Sports Performance Centres evaluate your running gait and determine your dominant pattern.

For more information on this or any other topic, please feel free to contact any one of the specialists at SPC by visiting our website at www.sportsperformancecentres.com

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

 

Nutrition for Injury Prevention & Recovery - Absolute Performance Training

The reality of athletic training is that at some point you will likely suffer from an injury or illness. Unfortunately, it’s not until an injury hits us that we move beyond the mindset that “it won’t happen to me”. Injury prevention is as important as treatment of injury and can be approached from many angles: proper training, proper equipment, regular body work and even nutrition. When it comes to nutrition most athletes think of the pre-race pasta dinner. Many athletes do not understand the importance of proper daily nutrition and its role both in injury prevention and in recovery.

If you support the body daily with proper nutrition, that is the right number of calories, the right quantities of carbohydrates, proteins, fats, the right amount of water and the right combination of vitamins and minerals for your body you will be less likely to get injured and you will recover faster if you do get injured. Athletic injuries are frequently a sign of a nutritional imbalance. Here are some nutrients to consider for supporting the athletic body.

Water: Adequate water consumption is critical to optimal health, performance and injury prevention. A dehydrated joint or tissue is more susceptible to tears and injury and puts additional stress on the body. Aim for 2-3 litres of pure water daily and avoid or limit the consumption of sugary beverages, coffee and alcohol.

Omega 3: Omega 3, an essential fatty acid, is one of our defenses against inflammation which is a culprit in injury and a hindrance in recovery. Omega-3 also helps to ensure well lubricated joints and tissues and a healthy immune system. Most people are deficient in omega-3 and consume far too much Omega-6 leading to an imbalance in the system. Cold water fish, flaxseed and raw walnuts contain good levels of Omega-3. Daily supplementation with a high-quality fish oil is recommended for most athletes.

Vitamin C: Vitamin C is important for tissue formation, especially collagen. Collagen provides the strength and flexibility for ligaments, tendons and is necessary to hold bone together. Vitamin C can be obtained from foods such as citrus fruits, dark green leafy vegetables, broccoli, cabbage, and strawberries.

Calcium, Magnesium & Vitamin D: Calcium is required for strong bones and thus for the prevention of stress fractures. Calcium is a mineral that is not well absorbed by the body and requires magnesium for proper utilization. Vitamin D is also required for proper calcium absorption. Eating a diet rich in whole grains, green leafy vegetables (i.e. swiss chard, kale, spinach), raw nuts and seeds (sesame seeds), and cold water fish (salmon, mackerel, cod) can help you meet your calcium, magnesium and vitamin D needs.

Zinc: Zinc is a mineral with great importance to our immune system and for the healing of tissues and wounds if we do get injured. Dietary sources of zinc include turkey, red meat, lentils, legumes and brown rice.

Staying nutritionally balanced is one way to ensure that you stay healthy, injury free and on track with your athletic goals. Fill your body with an abundance of high quality nutrients from a variety of fresh fruits and vegetables, whole grains, raw nuts and seeds, organic meats and pure clean water. Eating a balanced and whole-foods diet is the best way to keep your energy levels up and your body functioning smoothly, without injury.

Tara Postnikoff, Hon.B.A., R.N.C.P., C.N.P.

Tara is a Holistic Nutrition Specialist at Absolute Endurance Training and Therapy.

 

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

Clubs

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

Coaches, Camps and Clinics

Kids Camp - Get Ready for a Fantastic Summer Camp Experience at Camp You Can!

Swim, bike, and run your way to a fun and fantastic summer!

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

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

“Every child attending Camp You Can! This summer will have an incredible, unparalleled camp experience.”
Jared and Ryan Kalef
Camp Directors

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