Time Trials Will Test You (for the better)

By Angela Lilly

I have tried to keep triathlete growth both in mind and in training up to speed regularly over this season, however I feel it’s time to dig a bit deeper than social media so here’s an article.

The last month was a lot of planning of training and racing and life. We get used to racing by age group but MSC keeps us chasing new goals and challenges as they offer their unique “time trial start” at the Bracebridge triathlon.  When I first started racing this years ago, I was concerned that I was in a 15-minute deficit and I had so many more challenges than my fellow friends/racers. Now, I’ve found strength in this format of race. Here’s some points to share about why you should try a TT:

  1. The swim is really spread out in beautiful water.
  2. The exit of the swim is exciting; lots of spectators and lots of bikes gone off the rack.
  3. The bike course is very positive and sportsman-like. I once found that I raced courses that I would call encouraging words to other racers as I passed them, or they passed me, and they would be silent.  In MSC racing, it is wonderful.  We must all pass through an imaginary beam of light as we walk over the starting mat that beams us up for a personal best day.  In MSC racing, if there is a pass, both triathletes are encouraging to one another.
  4. The bike course is full, but it isn’t as tough to ride as “full-wave start” races. It’s much more spread out, less chance you get caught in a drafting situation, safer, and if you pay enough attention, you can even follow the triathlete ahead of you and ride a good line (no pot holes or cracks in the road).
  5. The run makes you truly race your best with what you have left. You always know your pace depending on the distance; however, I have found TT races to push you beyond that zone. I find someone ahead of me and try to push my pace by 5 seconds. If I get passed, then I tuck in behind them and try to feel their strength to run better than I was (there are the triathletes that are always faster runners than me and those ones I have to let go because I don’t want to completely blow up). Don’t try to push it or race by yourself.  There are hundreds of people on course so make a friend and quickly talk.  Find out where each other is at and help one another. MSC has so many great triathletes that have made me push it till the last second at the finish line.  I hope I too, have done the same for others.
  6. The race truly isn’t done until the finish line and this is even more powerful when it is a time trial as you can’t possibly know if someone has beaten you by 10 seconds or 3 minutes. It’s up to you to push your limits till the final line. Sportstats will take care of the rest.

I treated my next race the same way and good things happened; personal best time!

Now that we are on to our final races of 2019 triathlon season in Ontario, race your triathlon like a TT.  It will hurt but you will achieve more than you set out to achieve.  What a great way to complete 2019!

Wasaga Beach Triathlon Post-Race Report

August 2019, Issue 2 Newsletter

About racing with other female athletes

By Jessy Deroneth

I raced my first Wasaga race this past weekend. Not only I finished top female but also top in my age category with a PB.

As much as I am very happy with my results, I wanted to share about sportsmanship between the females I have met through MultiSport Canada races.

I experience such every race but I wanted to use this past race in Wasaga to demonstrate.

We are at the Duathlon start line. The pros (including Andrea Smith who takes first spot) and the men are gone with the first wave and the remainder of AG female are all in the second wave.

I have raced with Nicole Rodaro and Tori Jones enough to know that Tori Jones could easily beat me on the bike and Nicole took me on the run several times before. Storie Serres was right behind me at Gravenhurst so she could easily take the lead as well. We all look at each other trying to figure out who will take the lead for 2nd place. 

And off we go. Well off Nicole goes. Both Tori and I looked at her in dismay of her strength. Tori and I ran together for a very short time but within a kilometer or so, I started to take on Nicole. And soon enough I realize that I could pass her… the question is always for how long? I kept going but I start to realize that I am leading the female race.

At some point on the course, there is a big arrow pointing left.

The only problem with being the lead is that you are suppose to know where you are going. My boyfriend MADE me revisit the run course before I left for Wasaga. I swear. And yet, here I am, puzzled because I don’t remember anything I read a few days ago. And with the men and the pros long gone, I could not see anyone ahead of me to know whether or not to go straight or to turn. So I turn.

It takes me about 100m into that street to realize that was a no go. So I come back only to see the disappointment  in Nicole’s face and a few other male athlete (one who approached me later to confirm) to see that I wasted time on a turn.

For some reason, my legs are cooperating with me and I am despite my extra 200m, I am still leading.

But there is this turn again.  Here goes the magic of triathlon community: on the way back there was the turn again and  I guess one female realize I was doubting myself again… (ok, I was probably shaking my hands up in the air at this point).

“RIGHT!!!” one yells.



“GO HOME!!!” (jokingly, of course)

To which I answer at that point: NOT YET! and started laughing to myself. 

As I approach T1, another past racer in the audience looks at me straight in the eyes: she is coaching and cheering me. I have yet to officially met her and yet I met her eyes again close to the finish line as she claps and cheers me on (I forgot her name).

As much as I am very happy with my results, and it is a very individual sport, I am working with a team of women. They are strong and fierce and don’t get me wrong, they will take me on and make my race worthwhile on the course. But we are all in this together and we support each other.

I don’t think I’ve ever had an MSC race where I wasn’t so inspired by all the women.

And this is one of the reason why I du it.

Preparing for the Swim in the Pool

Race Simulation Pool Workouts to Prepare for the Swim
Created by: Stevie Blankenship

For many of us busy athletes it can be hard to get to the pool, but also, getting to swim open water safely can be a hassle as it is sometimes hard to sync up times to swim with other swimmers, throughout the summer it starts to get dark earlier, and sometimes a pool simulation workout can be a better choice overall compared to open water! I am going to give you 4 different workouts to get ready for different swim distances.

Sprint Triathlon:
Warm up:
200-800 choice
4×50 as fast/easy by 25

Main set:
2-4x(50 fast! On :10 sec rest, 3×100 on :15 seconds rest at race pace effort, 200 easy on 1:00 rest)

Cool down:
200-400 paddle pull
100 choice

Olympic Triathlon
Warm up:
200-800 choice
4×50 as fast/easy by 25

2-4x(100 fast! On :10 rest, 400 at race pace, 200 easy on 1:00 rest)

Cool down:
200-400 pull paddles
100 choice

Half Distance:
Warm up:
200 choice
Main set:
1000 at race pace, :30 rest, 500 pull paddles, :30 rest, 500 slightly faster

Cool down:
200-400 choice

Full Distance:
Warm up:
200 choice

Main set:
4x 1000 on 1:00 rest 2 and 3 as pull paddles all at race pace

Cool down:
200 choice

These are all great workouts to get ready for your specific distance. To add more to the simulation, try to find someone that is a similar speed and spend time taking turns drafting each other!

Happy Training!

Training and Racing Old School

By Tim Doris

As I prepared to go for one of my lunch hour runs at the end of June. As on all my runs I would periodically glance at my wrist looking for the data that would appear, my pace, heart rate and distance travelled so far. But on this particular day my watch screen was blank. Oh well just keep running and when I get back to school I will try to fix it. The next 60 minutes running one of my favorite routes was pure joy with nothing to gauge my progress except for the sound of my own breath.

Once back at school, several attempts to reboot my watch and even with a trip to a local sporting goods store after school it was clear my watch was done. If this had happened a year ago I would have just run out and bought a new one. But for some reason I thought of this as an opportunity to train and race a little different. So I decided this summer racing season I would not rely on electronics to help me train or race. I found an old watch in my closet that I used only as a time piece so I knew at least the time of day.

So I began to do something that I had already been practicing for the last 10 years and that was listening to my body to tell me how and when to train. I have to admit at first it took some getting use to, lying in my bed a little longer to check my heart rate before getting up in the morning and at night before falling asleep, and making sure that that the alarm was set for my morning workouts.

It was one thing to train this way which I was really enjoying instead of pouring over all the data at my fingertips, but I wasn’t sure how this would work while racing.

So off to Welland I went for the first race of the Multisport Canada Triathlon Series to participate in the sprint duathlon. A lot of familiar faces where on the start line so when the horn sounded for the race to start and once the initial opening nervous sprint off the line was over it didn’t take long to find a pace bunny for the first 2.5 km run. I fell into a comfortable pace behind a group of 3 individuals and just waited to see what would happen at the turn around. As expected one of the threesome dropped off the front so I just continued to hold my pace into the transition and then out onto the bike.

The changes to the Welland bike course meant that I would be able to see all of the other racers in my age group constantly for the 20 kilometers. Again without my bike computer working I had to measure my speed by perceived exertion and off of the other athletes on the course. Well by the start of the second lap, I was riding literally right behind one of my age group competitors and decided that if I kept in close proximity to him then coming out of transition onto the final run I would be in good shape.

Back into the transition area I went only a few steps behind my competition, bike racked, running shoes back on and then out for the final 5km. Immediately I could tell the pace was a little quicker than the first run but I was feeling okay. I ran up behind my bike buddy and stayed a step or two behind him for the first 2.5 km. Then for the last lap I ran up onto his shoulder and there I stayed until the 4 km mark at which point I decided to use the water station as my spot to pull away. With runners coming in both directions there was just enough space for me to run down the center and open up a little gap. Then a series of 4 short burst of about 100meters and finally seeing the finish shoot was all that was needed for me to get to the end.

Once back from Welland and looking at the results on the Sportstats website I was able to see my results and pace for the run and bike segments of the race. This gave me a great indication of where my fitness was and also if my new old school training was paying off and it was. I finished 4th overall and won my age group.

I continued to go old school at MSC Gravenhurst and MSC Kingston. Making the overall podium and age group wins in the sprint duathlon events.

This may not be the best way to train or race for everyone but for me it was a welcome change. I am planning on purchasing a new watch but I haven’t decided on which model or brand yet. For anyone new to multisport racing you don’t need all the fancy gadgets to help you train and race, you just need to listen to your body, eat well, get lots of sleep, and if you have aches and pains know that it is okay to take a day off.

Tim Doris Radio Interview

2019 Wasaga Beach Pre-Race Report

Thank you for registering to race with us at the SOLD OUT Wasaga Beach Triathlon!

Please note there will NOT be any race day registrations. 

We are very excited about our partnership with our Presenting Sponsor Martin’s Family Fruit Farms!  Back this year is our fantastic Nutrition Sponsor F2C.

Read more

2019 Wasaga Beach Triathlon and Duathlon Waves

Sprint Triathlon

Wave Wave Time Categories Swim Cap Colour
1 8:30am Pro / EAG, M 29 & Under 73 White
2 8:33am M 30 to 44 81 Pink
3 8:36am M 45 to 59 74 Yellow
4 8:39am W 34 & Under 101 Red
5 8:42am W 35 to 49 87 Light Blue
6 8:45am M 60+, W 50+, Relays, Swim/Run 92 Silver

Sprint Duathlon

Wave Wave Time Categories  
1 8:30am All Males + Pro
2 8:35am All Females


Olympic Triathlon

Wave Wave Time Categories Swim Cap Colour
1 10:30am Pro / EAG, M 29 & Under,

W 29 & Under

88 Light Blue
2 10:33am M 30 to 44 102 Red
3 10:36am M 45 to 59, and Paratriathletes 93 Silver
4 10:39am W 30 to 49 72 Pink
5 10:42am M 60+, W 50+, and Relay 68 Yellow


Give Them Opportunities and Watch Them Grow

Sunday, July 14th, 2019 marked my return to Gravenhurst to compete in the Multsport Canada Triathlon Series Sprint Duathlon. When I first competed in Gravenhurst in 2016, I made the trek up to the Muskoka area solo as I was unfamiliar with the race course, venue and a little inexperienced with the steps and procedures  to follow on race morning ( even after using the MSC website to read all the prerace information)!

It became clear as soon as I arrived that MSC goes out of their way to provide the racer with an easy to navigate registration process so that every athlete can have a positive race experience from start to finish. Racing in Gravenhurst also provides me with an opportunity to share my love for multisport racing with my kids. Since 2017, I have brought at least one of my three children to volunteer at the event.

This year due to sports commintments only my middle child Emerson was able to come with me, but we agreed that he could bring a friend along with him (Will) from his soccer team. On the way up on Saturday evening, I was listening to the conversation in the back seat of the car. Emerson was explaining some of the jobs that they would do in the morning with extreme detail and care! When we arrived on course the boys were put in charge of timing chips and I was able to help out until it was time for me to begin my warm up before the sprint duathlon start. They were given their instructions and immediately began to have athletes coming to claim their chips. They were confident and polite explaining where the timing chips should be worn for new racers and also wishing everyone good luck. Knowing that they were in the capable hands of the MSC team, I said my goodbyes and got ready to race.

Once again I ran into the finishing chute to see my son and friend busy at work taking timing chips and handing out finishers medals. I introduced the boys to a number of athletes and sponsors that I am happy to call friends.

Of course the highlight for the boys is the free pizza lunch and volunteer t-shirts that they received. Once the medal ceremonies were over, it was time to pack the car and head for home. On the way home I heard all about the events of the morning that I missed while racing and of course how amazing the pizza was.

The boys told all their friends about the volunteer adventures. I have already  been approached by another  soccer parent from my sons team about bring their son along next year.

Volunteering at MSC races has been a great way for me to introduce my kids to multisport racing, become involved in supporting the races and also spend time making memories together.

So for anyone wanting to show their friends and family what multisport racing is all about, sign up to volunteer at one of the races. Those of you with high school aged kids, it is a great way to pick up some of your community service hours. Need some more information on the volunteer opportunities at an MSC race head over to the MSC website.

Tim Doris

K Town Tri Post-Race Report

By Matthew McGuckin

A great city to host an even better event. If you’re looking for a getaway weekend to wrap into an unbelievable race, this is it.

The City:

With an abundance of local attractions, it’s easy to keep busy pre- and post-race in Kingston. If you’re looking for some low-key activities on the weekend you can take a boat tour in the thousand islands, visit the historic Kingston Penitentiary or Fort Henry, walk around Queen’s University campus or rent paddle boards and kayaks to paddle along the waterfront. You can also walk down Princess street and check out the Promenade event on the long weekend, where local stores bring merchandise out onto the street and plenty of entertaining events are happening (including a Crossfit competition). Also, with the highest number of restaurants per capita in Ontario, there are plenty of options to take in a nice pre-race meal. If you’re feeling like some heavy carb loading, check out Woodenheads for an amazing gourmet pizza and/or pasta (Pro tip: make a reservation). After the race you can reward yourself with some craft beer (Stone City has a great patio and some great eats) or some home-made ice cream at White Mountain or Mio Gelato.

The Race:

The start and finish line, transition and registration area are set right on the waterfront in front of Kingston’s city hall (this makes for some pretty awesome pictures). K Town’s swim course will challenge your open water swimming ability if the water gets bit rough but this year the conditions were fantastic. You’ll start out by swimming across the channel towards Fort Henry – an old military fort that protected the city from intruders by water. The water temperature will be cool, which is a blessing given the early August heat.

The out and back bike course heads pretty much straight east and has a few small climbs that you should save some energy for. I would highly recommend pre-riding the bike course and even try to meet up with one of the local cycling clubs (one of them rides on Friday mornings) to show you around if you have time.

The run was by far the best part of the course. The run course winds along the Kingston waterfront trail taking you past the recently renovated (and very popular) Gord Edgar Downie Pier. After a short uphill you’ll reach the Portsmouth Harbor which sits right beside the old Kingston Penitentiary. There were plenty of feed stations, and excellent course markings for the entire course which made for a (relatively) stress free event. The volunteers were amazing, cheering at every feed station, offering plenty of hydration and nutrition options so no need to bring your own on the run.

I would highly recommend this event for experienced and inexperienced triathletes alike. Kingston has a lot to offer all weekend and the amazing course views and rich history of Kingston makes it an event that will keep you coming back. See you in 2020!