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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!

Rock Your Best Swim at the Barrelman’s Swim Course

Figure 1.  Welland International Flatwater Centre where Barrelman racers will swim 2 km in a rectangular course.

Figure 1.  Welland International Flatwater Centre where Barrelman racers will swim 2 km in a rectangular course.  Underwater cable is available for most of the course to, which racers can follow without excessive sighting.

It is August, and many Barrelman racers are also deep into their training. With work, family, life, and triathlon training all require one’s time and attention, a fundamental aspect of training is keeping yourself motivated to make the time to work out while also balancing everyday responsibilities. To this end, this article serves two purposes: (1) to offer some specifics in the Barrelman’s race site at the Welland International Flatwater Centre (WIFC) that may be useful to triathletes, and (2) to offer a simple (no brainer) swim workout that can be used by anyone in the pool or in open water.

Based on my regular open water training swims at WIFC, knowing a few things particular to the center can help you make the most of your training and racing.

Figure 2.  Meter markers at the bank of the canal.

Figure 2.  Meter markers at the bank of the canal.

Figure 3.  Meter marker on the opposite side of the canal.

Figure 3. Meter marker on the opposite side of the canal. Large buoys are placed at the meter to denote the distance traversed in the water.  

Many triathletes and pool swimmers, including myself, desire to know the distance they are swimming and how fast they are going. While it is more challenging to measure speed and distance in open water, WIFC marks distances at several points:  *200 m, 250 m, *500 m, 750 m, and *1,000 m. [1] The distances marked at WIFC make it easier to swim intervals at varying speeds in open water (similar to a pool workout), which breaks up the monotony of swimming a single speed and is more beneficial for conditioning. For example, tonight I swam 8 x 200 at faster-than-race pace as a workout. On race day, the markers palso provide distance information to aid in pacing, which is important for many participants in Barrelman.

In addition to meter markers along the shore, WIFC also places buoys (Figure 4) in the water both lengthwise and widthwise. Buoys placed along the width of the canal (Figure 3) demarcate separate lanes for swimming, rowing and other aquatic activities. Buoys throughout the length of the canal are anchored to the cables and spaced 25 m apart, which aids in measuring distance per stroke and provides a more precise measurement between meter markers.

Figure 4.  The buoys in the water demarcate the rowing/swimming lanes at WIFC

Figure 4. The buoys in the water demarcate the rowing/swimming lanes at WIFC, with small buoys approximately 25 m apart.  

The precise measurements at WIFC allow you to work out much like you would in a pool. Whether you are training at WIFC on a regular basis, or from your local swimming pool, here is a no brainer workout that I used from time to time:

x (m*100), 25 build + 25 distance per stroke + 25 fast + 25 decelerate, with 15 seconds rest , where n is the number of reps, and m is the distance (in 100s) per rep (i.e., if = 3, you are doing x 300)

This workout provides a lot of flexibility in stroke choice, distance per rep, number of reps, technical emphasis, and even rest interval. This main set is scalable in three ways: (1) swim nx 100’s as many times as one desires in one workout, e.g. ranging from = 5 to = 20+;  (2) one may scale the workout, such as x 200 or a longer distance for a more challenging workout; and (3) after repeating this workout for a few times, gradually reduce the amount of rest between each 100 in subsequent workouts, from 15 seconds rest to 5 seconds rest to 0 second rest. Sometimes in a very busy day, I don’t really want to think too hard in swim training, but the above main set contains practically everything you need to get through the swim portion of a triathlon. The build portion is designed to train you body to swim fast, for example, when you need to get around another swimmer. Distance per stroke helps with endurance swimming that one maximizes every stroke, gaining further distance for less effort. The fast portion is self-explanatory, by adding some speed work into one’s repertoire. The decelerate portion is designed to give one some way to recover before ramping up the swim speed again. This portion teaches you to recover while still making forward progress in the water. The goal is to reduce the amount of rest you need until the 25 decelerate becomes sufficient for your body to recover before moving into the next rep.

I hope the above gives many Barrelman racers some insights into the WIFC swim course as well as a simple way to train for the race. Happy swimming!

Chris Yuen, 2019 Barrelman Racer,

Buffalo Masters Swimming Club

USMS Certified Masters Swim Coach

[1]* Indicates the presence of a watch tower at this distance, which is ideal for sighting.

2018 Barrelman Niagara Falls Post Race Report

Produced by

 

With Thanks to Presenting Sponsor

2018 BARRELMAN NIAGARA FALLS

Hot! Hot! Hot! But Fun! Fun! Fun!

Thank you to everyone who raced with us in such amazingly hot conditions! You should be very proud of your accomplishment. A very special thanks to all of the volunteers, some of whom were in that hot sun for almost 9 hours. This race, or any other, would not survive without them. We hope to see all of you again in 2019!

RESULTS – September 16, 2018

BARRELMAN TRIATHLON
BARRELMAN RELAY
BARRELMAN SWIM BIKE
BARRELMAN BIKE RUN

If you haven’t already done so you can print your Finishers Certificate from the SportStats links above. Once you get to the results page click on your name then click on the certificate icon and print or download.

Read more

2018 Barrelman Triathlon victories for Laundry and Jewett

By Roger Hospedales

Guelph’s Jackson Laundry redeemed himself after a DNF in 2016, and Toronto’s Tamara Jewett set a new course record at the 5th Annual Niagara Falls Barrelman Triathlon, presented by Keystone Communications. Read more

VanderLinden and Hansen return to defend at Barrelman

By Roger Hospedales

A record 1100 athletes are set to take on the 4th annual Rev3 Niagara Falls Barrelman this coming Sunday September 17th.

While the bulk of the field consists of age groupers racing to achieve their personal best times, there’s much on the line this weekend for those going for the podium.

There is $5000 in prize money to be awarded to the top 5 male and female finishers (whether Pro or Age Group), valuable points are up for grabs for the Triathlon Ontario Long Course Series, plus the race serves as the Ontario Long Course Triathlon Provincial Championship, and Long Course National Qualifier for next year’s ITU Long Course World Championship (2 AG qualification spots).

Last year’s overall champions, Alex VanderLinden of Kitchener, Ontario, and Jennie Hansen of Rochester, New York, are expected to be on the start line to defend their titles. Hansen is fresh off of a third place finish at Ironman Mont-Tremblant, while VanderLinden will be looking to avenge his DNF from Mont-Tremblant.

Coming in strong is Ottawa’s Jordan Monnink. Last year’s runner-up, took third at Ironman Mont-Tremblant (his debut at the distance) so he will be looking to ride the momentum to the top of the podium this year.

Posted by MultiSport Canada on Saturday, September 16, 2017

Toronto’s Daniel Clarke and Miranda Tomenson (second last year) notched numerous wins in the Skechers Performance Triathlon Series this season, and would love to top it off with a win on Sunday too. Clarke finished 8th at Ironman Lake Placid, while Tomenson finished 13th at Ironman Mont-Tremblant.

Guelph’s Billy Bostad, racked up numerous top 5 placings in the Skechers Performance Triathlon Series over the past two years, and has been concentrating on long course this season.

Posted by MultiSport Canada on Saturday, September 16, 2017

Grimsby’s Sheila Treleaven is back and recently won the Wasaga Beach Olympic Triathlon. Treleaven led the swim last year, and finished third. Americans Nickie Luse (two top 15 placings on the 70.3 circuit this year), and Carrie

McCoy (6 Kona qualifications) are also athletes to look out for.

Canadian Masters athletes Paolina Allan, Luke Ehgoetz, and Jim Sunners will be be in the mix too. Allan finished second at the inaugural Barrelman in 2014, Ehgoetz finished fourth overall last year, and Sunners sixth.

Posted by MultiSport Canada on Saturday, September 16, 2017

Ryan Van Praet and Syd Trefiak are taking part in the Rev3 Barrelman race for their second year in a row. The pair started racing together in 2009 and have completed many events all over the world. Van Praet has been a triathlete for 20 years, retiring from solo racing at the 2009 season due to the fact that his degenerative eye disease (retinitis pigmentosa) had worsened to the point of being unsafe. Trefiak a 14 year triathlon veteran, stepped up to help guide a total stranger, back in 2009 and the two have been good friends and teammates ever since. Ryan and Syd still have plenty of personal triathlon goals to pursue but their main focus is to lead by example, be welcoming and professional advocates for those with physical challenges, encouraging everyone to take on the life fulfilling sport of triathlon.

There are many stacked relay teams, and they will race head to head with the pro’s. Who will reach the finish line first?

Find out by tuning in to follow the Live Coverage of the 2017 Rev3 Niagara Falls Barrelman Triathlon on MultiSport Canada’s FacebookTwitter, and Instagram feeds. We are @MultiSportCan

Use or search the hashtag #BarrelmanTri to follow the coverage, and to share your story leading up to the race, and afterwards.
* The main coverage will be offered on Facebook, with supplementary posts on Twitter and Instagram.

Related Story: VanderLinden and Hensen Capture the Barrelman

Introducing Rev3 Niagara Falls Barrelman

rsz_rev3tri_-_barrelmantri

Revolution3 Triathlon (REV3) proudly announces their 2nd race in Canada for the 2017 series, with the addition of REV3 Niagara Falls Barrelman.

The race will take place on September 17, 2017 with the signature race being the HalfREV. There will also be a Half Aquabike, Half Relay, and Half BikeRun.  For the last three years, this race has been produced by Multisport Canada under the Niagara Falls Barrelman Triathlon name and has experienced steady growth each year. As a celebration of this exciting new partnership we have extended the Early Bird pricing to November 19th. U.S. athletes can also take advantage of the very favorable currency exchange.

“Showcasing Niagara Falls as a triathlon destination and joining forces with MultiSport Canada is a dream come true”, said Eric Opdyke, president of Revolution3 Triathlon.  Adding this race and working with this team is the perfect book end for a tremendous 2017 season.”

The MultiSport Canada team will continue to produce the event. The partnership with REV3 provides great synergies to bring customers an even better experience.

“For 15 years MultiSport Canada has taken pride in producing superior quality races with the athlete’s safety and race experience top of mind, said John Salt, President MultiSport Canada. The entire team at MultiSport Canada is excited to join REV3, an organization that shares the same values when it comes to putting athletes first.  Over 2,200 athletes have enjoyed the Barrelman experience and, as we enter our fourth year in Niagara Falls, we are excited to welcome athletes from the REV3 Family.  We will continue to deliver a safe, fun, memorable, and first class race experience.  Please say hello on race day.”

The swim will take place at the Welland International Flatwater Centre in clean, canal water (68-72 degrees F).  The fast and flat bike course will finish by the Niagara River. Athletes will then enjoy a special treat by running through Kingsbridge Park, passing Niagara Falls multiple times. The highlight of the race is a two loop Run Course that athletes through the City of Niagara Falls and past the Canadian and American Falls twice.

As one of the Wonders of the World, Niagara Falls is a destination rich in diversity for everyone.  Niagara Falls is a beautiful, one-of-a-kind place for travelers to seek refuge or inspire discovery.  Experience world-famous waters, sample wine or savour meals, there is something for every family member sure to create a lifetime of memories.

EARLY BIRD PRICING NOW until Noon on Saturday November 19
Half Individual- $195 Canadian ($146 US)
Half Relay- $276 Canadian ($207 US)
Half Aquabike (Swim/Bike)- $130 Canadian ($97 US)
Half Duathlon (Bike/Run) – $160 Canadian ($120 US)

registration-rev3tri

 

Join the Rev3 Niagara Falls Barrelman Facebook Group

rev3tri

About Revolution3 Triathlon

Revolution3 Triathlon believes that life is about creating experiences and not about accumulating things.  Our number one goal is to provide events that are safe and memorable not only for our athletes, but for their friends and families as well.  We have assembled the best team, whose enthusiasm and commitment to the multi-sport industry allows us to create an authentic and unique customer-centered experience.

Previewing the 3rd Annual #BarrelmanTri – Sunday September 18

skechers-barrelman-rwm-logo-web

The Pro/Elite Race

The stage is set for tomorrow’s #BarrelmanTri. The professional/elite race will be an intriguing event. Check out the list of pros/elites expected to vie for the title.

Pro/Elite Women

Jennie Hansen (Rochester, NY)

2016 Ironman 70.3 Timberman 70.3 11th Pro Female

2016 Ironman 70.3 Racine 70.3 (no swim, shortened bike) 10th

2016 Ironman 70.3 Mont Tremblant 12th

2013 Ironman Lake Placid Champion

Angela Quick (Kitchener, ON)

2016 Ironman 70.3 Ohio 1st Overall Woman

2016 K-Town Long Course Triathlon 2nd

2016 Rose City Long Course Triathlon 1st

2016 Belwood Triathlon 1st

2016 Woodstock Triathlon 1st

Sheila Treleaven (Grimsby, ON)

2016 Ironman Mont Tremblant 2nd W40-44, 19th Woman Overall

2016 Ironman 70.3 Eagleman 2016, 1st 40-44 6th Woman OA

2105 Ironman 70.3 World Championships 2015 6th W40-44

2015 Ironman 70.3 Raleigh 1st W40-442014 Niagara Falls Barrelman Triathlon 4th Woman OA

Leah Sherriff (Ottawa, ON)

2016 Toronto Island Sprint Triathlon 2nd

2016 Ironman 70.3 Mont-Tremblant 15th – pro debut

2016 Ironman 70.3 Monterrey 1st W30-34, 13th Woman Overall to earn pro card

2015 Niagara Falls Barrelman 6th

Miranda Tomenson (Toronto, ON)

2016 Ironman 70.3 Calgary 10th

2016 Rose City Long Course Triathlon 2nd

2016 Bracebridge Olympic Triathlon 1st

2016 Toronto Island Sprint Triathlon 1st

2016 Woodstock Sprint Triathlon 2nd

Pro/Elite Men

Scott Bradley (Rochester, NY)

2016 Ironman Canada 11th Pro Male

2016 Ironman 70.3 Eagleman 8th

2016 Ironman 70.3 Raleigh 15th

Jackson Laundry (Guelph, ON)

2016 Rose City Long Course Triathlon 1st

2016 Gravenhurst Olympic Triathlon 1st

2016 ITU Ottawa National Championships 11th OA 8th CAN

2015 MultiSport Canada Elite Triathlon Series Winner

Nick Glavac (Mentor, OH)

2016 Ironman 70.3 Chattanooga 17th

2016 Cleveland Triathlon 1st

2015 Ironman 70.3 Muskoka 7th

Jordan Monnink (Ottawa, ON)

2016 Ironman 70.3 Eagleman 10th

2016 Ironman 70.3 Mont-Tremblant 10th

2016 K-Town Long Course Triathlon Champion

2016 Ironman 70.3 Timberman 9th

2015 Skechers Niagara Falls Barrelman 2nd

Alex VanderLinden (Kitchener, ON)

2016 Ironman 70.3 Chattanooga 12th place

2016 Bracebridge Triathlon Olympic Distance Champion

2015 Rose City Half Triathlon Champion

2015 K-Town Long Course Triathlon Champion

2015 Ironman 70.3 Muskoka Runner-up

Jackson Laundry is ready for the #BarrelmanTri

Jackson Laundry

By TJ Flynn

MultiSport Canada Ambassador Jackson Laundry has had an outstanding season to date, with some big results not only in the MultiSport series, but also in races further afield and across North America. We caught up with him as he puts his final preparations on the remainder of the season, which includes an appearance at Barrelman on September 18. Read more

John Salt’s #BarrelmanTri Story

skechers-barrelman-rwm-logo-web

President of MultiSport Canada, John Salt, talks to TJ Flynn about the Sketchers Performance Barrelman, presented by  Recharge With Milk, and tells the story of turning a vision for an epic race into reality.

LakesideJohnSalt
There’s a perch, an observation point with a sweeping view across the water, attached to one of the buildings at the Welland Flatwater Centre. Early on a fine Sunday morning last September, John Salt took a moment to climb the stairs to this private oratory.

His eyes stretched across the area below and were met with postcard images: transition filling with athletes; a knot of eager swimmers already wet and finding a feel for the clear water; spectators beginning to mill about the grandstand. There were familiar names and new faces scattered about and as a morning crested with excitement, beneath John Salt a vision was coming to life.

In what would be a busy, hectic-day for the MultiSport President, it was a standalone, personal moment and one that has remained with him in the year that has passed.

“That morning I just had this great feeling,” he says. “And on top of that little observation deck as I looked out, I actually teared up. It was a great moment for the series. I was realizing that this was a special race, a very unique race that we’d worked so hard to make happen.”

wifc swim
It was the second running of Sketchers Performance Barrelman, presented by Recharge With Milk, and even though the race was in it’s infancy, it was already becoming a mainstay on the multisport calendar for athletes across Ontario, and even for those further off towards neighbouring Canadian provinces and south to those States that straddle the border.

MultiSport Canada has carved out a reputation for creating well-run, friendly races with a family atmosphere and true to their word, even for a larger race such as Barrelman, they’ve remained loyal to this ethos.

From an athlete’s perspective, Barrelman is a highly-accessible half-distance race. Read more

#BarrelmanTri – Register by September 10th to Beat the Final Price Increase

#barrelmantri

#BarrelmanTri – Registrations continue to come in and we’ve surpassed our registration levels from our inaugural 2014 year. But we want more of you to come and join us to make Ontario’s Triathlon Event of the Year even better.

Register by midnight on Saturday September 10 to beat the final price increase and before September 8th to ensure you have your name printed on your bib for the Skechers Performance Barrelman Triathlon.

This year’s race features the new Creemore Springs Beer Garden and the Vieni Estates Wine and Spirits Wine Garden so you can celebrate post race with your fellow racers, family and friends. All registered athletes may also look forward to a special gift from Creemore Springs Brewery in their race kit.

To secure your spot go to www.NiagaraFallsTriathlon.com and get in on the lower entry fee.

See You September 18th!

ccnreg

Check out the #BarrelmanTri finisher medal and the first place medal below.

#barrelmantri finisher medal  #barrelmantri first place medal