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Training Articles Library
In every one of our newsletters we publish articles from coaches, athletes and friends of MultiSport Canada. We have compiled these articles below. We would like to than everyone who has submitted an article and especially the coaches who have provided several articles. They are:
Healthy Results Training focuses on promoting a balanced approach to exercise and lifestyle change by working closely with each client to ensure that they are performing a safe and effective training program.
Lance Watson has been coaching triathlon and distance running since 1987. Over the years, Lance has coached some of the most successful athletes in the sport of triathlon and duathlon
Nigel Gray and the Team at NRG Performance Training combines science and experience to optimize your performance.
Scott Howitt and Sports Performance Centre provides athletes with every service necessary to assure they are thoroughly prepared in all facets of their sport. From nutritional counseling to on-site medical coverage and in-clinic injury management, our experienced team of sports specialists will ensure athletes are equipped for competition.
Please visit the Coaches page for more information on the services they provide.
Articles by Richard Pady
Interview With A Champion - Jasper Blake
Jasper Blake has been a long time friend and training partner of Richard Pady. He exemplifies how a true champion should act. This past November Richard interviewed Jasper while he was in Australia preparing for the World Long Course Championships. more...
How To Swim With Pace
Most triathletes do not think the swim means a whole lot in their race day. I always challenge them by saying, “what about how it sets you up for the rest of the race?” more...
Is A Weak Butt Ruining Your Running?
It is almost a guaranty over the years of training for duathlons or triathlons that you will encounter an overuse injury of some kind. In most cases these injuries come from running as it applies the most amount of force on the body. The gluteus medius more...
4 Ways To Get Faster This Winter
At the end of every season I hear athletes say the same thing, “ I need to do more next year.” The “more is better in principal”. Unfortunately too often the more has nothing to do with technique and efficiency more...
Choosing the Right Coach - By Richard Pady
Now that the season is in full swing you might already be
thinking of 2005. One question many athletes ask themselves when
planning a goal is do they need a coach? A good coach will enhance
your performance, increase your knowledge, and keep training safe
and fun. more...
Base Fitness - The Economocal Athlete by
Richard Pady
Now that the deep cold is upon us, it’s time to shift
the focus from off season or prep phase and start thinking about
your base fitness for next summer. Base training will help begin
the aerobic conditioning process by improving general circulation,
muscle capillarization and the heart’s stroke volume. This
enhances the body’s ability to recover from, and adapt to,
more intense training that is to come in a few months. more...
Bricks by Richard Pady of Healthy Results
Training
"Brick" is a word we often hear in the multisport
world. To those who have been a part of the scene for a while, this
training method has probably been firmly incorporated into their
regimens. For others who may be new to duathlon or triathlon, I will
try to de-mystify the term and show you how to advance your training
with a sport-specific technique.
more...
Artiles by Deborah Moore
The Ups and Downs of the Female Triathlete
We’ve all known for a while that triathlon is a growing sport, increasing every year in popularity. One of the contributors to this growth is the growing number of women jumping into the multisport arena. Triathlon is also one of those sports where women are not at a significant anatomical disadvantage more...
Last Minute Tips for the Big Day
So, you’ve trained all year for your ‘A’ race, and you’re only a week or so away from finish line glory, but are you really prepared? If you’ve ever seen the panicked looks on athletes’ faces in transition on the day, you’d probably say “no”. Here are a few simple tips – learned from trial and much error – to help you along to a smoother race start. more...
Taking it Down – Tips for the Off-season
By now, most of you have reached the end of your official triathlon season, and perhaps find yourselves at a bit of a loss at what to do. The default path most take is to, well, keep on training like you did during the race season – a mistake that could lead to over training more...
Articles by Nigel Gray
Looking to go faster in 2007? The Advantages of Training and Racing with Power
As the 2006 race season comes to a close its time to look back over the year and assess how your season went. Did you meet all of your goals? If not, why not, and if you did how can you get even faster next year. One way to help you get faster on the bike is a power meter and here are some of the advantages more...
Articles by Lance Watson
Single Sport Focus
We all have areas we need to work on. Triathlon is a complicated sport to train really well at. It’s not just a matter of swimming, biking and running. You have to consider when to work on run speed, or hill climbing and descending skills on the bike, or stroke-rate or technical proficiency in swimming, etc. There are always areas to improve upon and that’s what makes our sport so challenging and intriguing. more...
Post Race Recovery
Finishing in a new personal best performance is one of the greatest rewards for any athlete. The goose bumps that you get thinking about that magical finish can motivate you to train more and improve. The excitement of a successful race is something that all athletes thrive on. more...
Training in the Off Season – Getting Back Into It! by Paul Regensburg
As the warm light summer days leave us and we move toward into cooler fall and winter climates we begin to start thinking of how to prepare for next race season. Good goal setting is the first step to really utilize this early season and make it meaningful and give it purpose. With the right training plan the fall and winter season more...
Articles by Dr. Scott Howitt
Core Stability
You need to work your core, or you need to have better core stability……It seems that "the core" is the new everything in training and rehabilitation circles, but do you know what this "core" actually is – and how working it (or training it) can help you prepare for your next race? more...
Running and Injury Prevention: Is it Possible?
Do you have a pain in the Foot? Heel? Shin? Knee? Hip? Low Back? All of these body parts are common locations of overuse injuries among runners. You may be asking how you can determine if you have an overuse injury? more...
What You Should Know About Stretching
It is generally accepted that increasing the flexibility of our muscles promotes better performance and decreases injuries. Over the past 30 years sports professionals have promoted stretching as a way to decrease the chance of injury, relieve pain associated with stiff or tight muscles, and improve sport performance. more...
Picking The Right Shoes
As the summer turns to fall and your Triathlon training winds down some of us are gearing up for one of the fall half or full marathons. Not so coincidentally, this is also a time of year when many of my patients and clients consider buying a new pair of shoes more...
Nutrition Articles by Doug cook
Vitamin D – it does a body good
Remember the childhood taunt: “Sticks and stones may break my bones…?” While true enough, a diet lacking in certain nutrients could do just as much damage. The Osteoporosis Society of Canada tells me that some 1.4 million Canadians have osteoporosis. That’s a lot of people with brittle bones. more...
Are nutritional supplements needed to boost athletic performance?
Is eating right and training more intensely enough to improve athletic performance? Or do you need to take nutritional supplements to give you that extra power that could make the difference between winning and losing? more...
Water And Hydration For Health And Sport
The human body requires over 45 nutrients each and every day to stay healthy. Many of us are familiar with nutrients such as vitamins, minerals, protein, fat and carbohydrate but few may cite water as a key nutrient more...
Articles by Other Coaches and Friends
Triathlon-Specific Training: Try These 3 Exercises! - Courtesy of Enduro Sport
Triathlon is a unique sport in that it combines three very different disciplines, swimming, cycling and running. To be an exceptional triathlete one cannot be weak in any of these three areas. Training for each of these events can be time-consuming and difficult. The fitness industry, as it is today largely evolved from the disciplines of body-building and to a lesser extent power-lifting. As such, most of what we understand about training in the gym does not apply to triathletes more...
Choosing the Right Wetsuit, Size and Fit from Enduro Sport
The most important factor when buying a wetsuit is fit. If the suit doesn't fit you properly, it will not perform well. A triathlon-specific wetsuit is designed to improve the swimmer's body position in the water and allow for efficient movement while swimming. more...
Comfort for the Long Haul - Fiona Gray and Dan Rishworth
Being comfortable on your bike can make or break your enjoyment and performance.
Many cyclists have experienced the pitfalls of a poor set up in various forms:
poor cycling times in a race; difficultly running off the bike or feeling very
fatigued; injuries to feet, knees, hips or back. Many don’t even know
they can ride faster, more efficiently and — imagine this — more
comfortably. more...
Some Golden Rules for Training - by Scott Murison
Here are 16 rules that will keep it all in perspective More..
Bike Fit - Scott Murison
This basic primer will get you close to your optimum time trial or tri-bike position.
The goal is to set you up in your most aero position that affords you the most
power with the least metabolic effort. More...
Hydration and Training - by Richard Lefebvre
With the warmer season coming-up and longer runs, appropriate
hydration
is crucial and could affect your health and your performance. Here are some
principles suggested to follow to prevent dehydration condition and its consequences
during training and racing. more...
Sport Therapy for Cognitive Disabilities by Angela Checchia
My name is Angela Checchia. I am a certified CAC coach and therapist for those diagnosed with Autism Spectrum Disorder. My passion for both streams of my career impelled me to design a positively unique program for exercise and racing. more...
The Making of a Good Orthosis: Tips for the Savvy
Triathlete - Leslie Trotter
Do you really need one? Orthoses should not be handed out like T-shirts
at a local race. more...
Power Play - Say hello to your new best friend - by
Joel Filliol
Although cycling power meters have been on the market
for some time, it’s only in the last couple of years
that their use has become widespread. With a power meter,
the power you produce on the bike is measured by a set of
strain
gauges, giving you an accurate, quantifiable measurement
of your workload that is unaffected by internal or external
factors. More...
Favourite Bicycling Route - by John Crawford
John Crawford is an age group triathlete who is preparing for his first
Ironman in Lake Placid this summer. John's son Adam frequently accompanies
him when he races and is a usually a race day volunteer. He sent us this
cycling route and asked us to pass it on. Thanks very much John. More...
Stress>Distress by Ross Bannerjee RMT
Stress is a natural response to immediate dangers
such as possible imminent danger. Work deadlines and exams
can overproduce a stress reaction‹distress, but as
you are no doubt aware, these reactions seem to last for
days,
weeks, and months.
more...
Let's Talk About ART by Marnie Mabee D’Andrea,
DC
What is all this hype about ART? The main reason is probably that there
have been a number of professional athletes that have had some benefit
from these treatments. For example, ART is what brought Gary Roberts from
the Toronto Maple Leafs back to hockey. Not only is ART helping the professional
athletes, but several injuries or conditions have shown improvement through
the use of ART in the general population. More...
Open Water Swimming Tips By Barbi
Carroll
As the triathlon race season approaches, many of you
may be beginning to worry about the swim leg of our sport.
Regardless of your ability level, all of us experience some
degree of anxiety in relation to open water swimming, and I
would like to offer some tips that will help diminish that
stress. more...
Swim Bike Transition Training by Adam Johnston
Brick training is commonly defined as a combined bike to run workout. It involves sustained biking, followed by a quick transition (often referred to as T2), and then a sustained run. Bricks are a favorite workout of triathletes. It sets us apart from cyclists and runners. more...
Injury Prevention, Triathlon-Style by Jonathon Avery
of Avery Sport
When you are training for a triathlon for the first
time, you become aware of how many ways you can strain, crunch,
blister, and bruise yourself in a relatively short period of
time. Within reason, you should be prepared to encounter more
injuries (ranging in severity), as you are preparing in three
very different sports. more...
Pain Relief - Trigger Points FAQ: Part 1 by Ross Banerjee, RMT
Pain. We've all suffered with it, whether it's as a result of an injury, or simple day-to-day wear-and-tear. For some people the pain becomes so severe that it interferes with the quality of their lives. Conventional treatments, such as pain medication, seem to offer little reprieve. more...
Pain Relief - Trigger Points FAQ: Part 2 by Ross Banerjee,
RMT
In Part I of “Trigger Points FAQ” we talked
about how pain can be caused by the existence of trigger points,
and how they manifest in the body. Now we’ll turn
our discussion towards the effective treatment of pain
caused
by trigger points. Below are techniques your Registered
Massage Therapist can use to bring you back to a state
of health
and
well being. More...
Your Feet: A Source of Power Loss? - by Leslie Trotter
So there you stand… sporting the
latest tri gear from head to toe. Yup, you’ve
got the latest Giro helmet, the sleek Sugoi
body suit, the Kestrel dream machine with aero
wheel
set, the flight deck, the titanium pedals and
carbon soled shoes. You’re technically
advanced in every possible respect. Or are
you ? More...