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Winter Running Fundamentals

Improve your running by working on form and core strength

The new year is here and it’s time to start thinking ahead to the upcoming season. What can we do differently with our training? How can we make the biggest gains with the smallest efforts? What is the least time-consuming thing I can do to make the most improvements with my running? In this first of a three-part series, we’ll take a look at a return-to-the-basics approach to swimming, biking and running, and what we’ll start off with is working on improving our basic running fundamentals. For seasoned runners it may seem silly, and for new runners it may never have crossed your mind, but making improvements in our running form will help us run faster with less effort. If you’re consistently getting in your running mileage week after week your fitness is improving, but without proper form you’re wasting energy because of your inefficiency, and setting yourself up for potential injury. Improved running form will help.

Imagine making a 1% improvement to your running economy. This tiny improvement could shave 20-30 seconds off your 10k time, and all that comes with only an additional 10 minutes added to your training each week. To improve running economy you need to improve your running form. So what does proper running form look like? Well, it’s going to look a little different on everyone, but some basic fundamentals will be the same. Here’s a video to get you started:

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Free Coaching Deals from Ignition Fitness

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To celebrate the arrival of 2015, we’re offering special deals to new coaching clients, and you can receive up to 45 days (1.5 months) of free months of coaching! If you sign up for any of our coaching services by February 15th, 2015 you’ll receive one free month of coaching. If you and a friend sign up at the same time for any of our coaching services by February 15th, 2015, you’ll both receive 45 days (1.5 months) of free coaching. There’s never been a better time to sign up!

To get started, visit this link or call us @ 416.895.5049 to set up your initial no-cost coaching consultation. We’ll have you on your new coaching program in no time, working towards your best year of training and racing! Hurry up because this deal expires February 15, 2015.

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Christmas Shopping Suggestions with a Triathlon Twist

Its that time of year again and Christmas is right around the corner. If you are looking for something to get for your favourite triathlete/duathlete, or you wondering what to put on your request list, search no further, here’s our annual Christmas Shopping List:

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Triathlon Swim Clinic & Big Training Day from Ignition Fitness

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Limited spots remain for this upcoming weekend’s Ignition Fitness Swim Clinic and Big Training Day.

You can’t make this Big Training Day on Sunday December 14th, there is more to come on:

Sunday, January 18th, 2015
Sunday, February 22nd, 2015
Sunday, March 22nd, 2015

Get more details.

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One Week Left to Apply for the Skechers Athlete Team

This is the final week to apply for the Ignition Fitness Athlete Team. This coming year will be the biggest yet, thanks to the new partnership with Skechers Performance Running Shoes.

If you’re looking for triathlon, duathlon or running coaching from a coaching staff with a decorated, proven track record of success AND want to be decked out in awesome gear, look no further. This is an incredible opportunity to be a part of a nation-wide coached team and it’s available for all athletes – regardless of experience or ability. As a member of the Skechers Athlete Team you’ll receive:

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Jesse Bauer’s 2014 Season in Review

Jesse Bauer finishing at Welland – The Recharge With Milk Ambassador Team Member went undefeated in the 2014 Series.

Jesse Bauer, a member of the 2014 Recharge With Milk Ambassador Team, went undefeated in the Series this year with wins at Woodstock, Welland, Toronto Island, and Lakeside.

Check out his Season in Review.

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LAKESIDE POST-RACE REPORT

Quick link – Get the full 2014 Lakeside Race Results.

Local Presenting Sponsor

We would like to thank our Local Presenting Sponsor Du Tri And Run for their support. Please visit their website for details on their products, services and the work they do with athletes. 

We are very excited about our partnership with Recharge With Milk and the Recharge With Milk Triathlon Series!  Look for the Recharge with Milk Team  at the finish line for your sample of chocolate milk to help you refuel and recover!

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Niagara Falls Barrelman Triathlon Course Overview Video

The inaugural Niagara Falls Barrelman Triathlon is set to take place on Sunday September 21, 2014.

If you’ve already registered, you are in for a fabulous race experience, if you are still thinking about it, we are sure this stunning video by Tommy Ferris of Ignition Fitness will provide you with a clear idea of what to expect.

Register today, to be part of this highlight event of the 2014 season.

Five Tips For Aspiring Duathletes

By Jesse Bauer – Recharge With Milk Ambassador Team member

Duathlon really is a different beast than triathlon, even though both are generally hosted on the same weekend and are often thought of as being interchangeable. Swapping that swim out for a run completely changes the dynamic of the race, and those who have experienced both can assuredly tell you that it is a different sport entirely! New duathletes need to be prepared for this shock as they navigate their first season of du’ing it. And what’s the point of having experience if you don’t share it and pass it on! Here are some tips from me that I have been sitting on for weeks and hope can help you, whether you are preparing for your first duathlon or looking for a personal best in your tenth one! Read more

Train in Mont-Tremblant with Ignition Fitness

Join Ignition Fitness on Friday, May 30th – Sunday, June 1st for their triathlon training camp in beautiful Mont-Tremblant, Quebec.

This camp is perfect for any athlete of any ability that is either training for an Ironman or 70.3 event in Tremblant, or anyone training for any other ironman-distance or 70.3-distance event. Our coaches will be on site and will be there to swim, bike and run by your side. They’ll be there to offer you one-on-one tips, advice, support and instruction throughout the weekend. We’ll also be spending a couple of hours on both Friday and Saturday evenings discussing long course-specific and Tremblant-specific racing and nutritional strategies. Included in the camp fee is dinner on Saturday night and a souvenir tshirt!

If you are interested, you need to register for the camp by Thursday May 15.

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