April 2013 Newsletter – The MultiSport Canada Triathlon Series

Gearing up for our best season ever!

You’ve been busy training for the upcoming season – just two months away, and we’ve been working hard to make sure that the 2013 season is our best yet.

This April edition of the newsletter features some exciting Series announcements such as Recharge With Milk extending its sponsorship to 2016, new race kit bags by Adult Essentials Gummies, and KINeSYS Performance Sunscreen coming on board. And those are just a few of the new developments in 2013.

Ignition Fitness is back with the MSCtv series and the first video for this year – Woodstock Triathlon & Duathlon, prepares you for the Series kick off race on Sunday May 26.

In addition to the Series information, the newsletter is jam packed with training advice, special interest stories including an interview with Leonard Greis of Apres Velo, along with information on training opportunities, and special deals for you to take advantage of. We hope you enjoy the April issue.

Feel free to send any articles and feedback.

Special Announcement

Announcing The Niagara Falls Half Iron Triathlon

We are very excited to announce what is sure to be an epic race. On a fast and flat course, athletes will have an excellent opportunity to race towards a personal best, while friends and family will have plenty to do before, during and after the race. Prepare yourself for one of the fastest and most iconic Half Iron races in Canada.

In the coming weeks we will be posting accommodation and attraction information that will help make this a fantastic and fun-filled weekend for you and your friends and/or family. In the meantime, the Niagara Falls Tourism website has plenty of suggestions and ideas. From family fun at Marineland, Great Wolf Lodge, to the beautiful views of Niagara Falls. There is plenty of adult fun too, with the Fallsview Casino, local outlet shopping centres, and of course the wineries of the Niagara Peninsula. September is also an ideal time of the year to visit and race in Niagara Falls. By the way, the historical average daily temperature and rainfall in September is 22C or 71.6F and 76mm or 3 inches of rain.

MultiSport Canada has successfully produced two point-to-point, two transition races in Collingwood, with great reviews by the athletes. The website will give you the information you need to see that a two transition race can be a whole lot of fun! Not to mention the run course goes by the American and Canadian Falls TWICE!And don’t worry the Welland Half Iron will still be held every year in June.

Please visit the Niagara Falls Half Iron website

Series News

Recharge With Milk signs on through 2016

There will be more post-race chocolate milk and other cool stuff for our racers. Recharge With Milk is extending their support of the Series early, as they have signed up to be the title sponsor for another three years to 2016.

“For Recharge With Milk to extend their sponsorship for an additional three years, until 2016, is absolutely fantastic,” said John Salt, Founder and President of MultiSport Canada. “When it comes to a sponsor partner, Recharge With Milk is very progressive and innovative in their thinking. They are always asking how they can work with us to make the race experience even better for our athlete/customers. You will see some of these new ideas on the race courses this summer. We are very grateful to the Recharge With Milk team!”

Check out your new race kit bags courtesy of Adult Essentials Gummies

We are very pleased to announce that this year all athletes will be receiving a nylon knapsack pouch with their race kits. Included in each will be a sample of Adult Essentials Gummy Vitamins and other samples from sponsors such as Hammer Nutrition. We would like to thank Adult Essentials for supporting the series.

Why Adult Essentials Nutrition? Healthy Never Tasted So Fun

Adult Essentials is the first complete line of government approved and licensed gummy vitamins that have been specifically designed for adults. These high quality products are made in the worlds only government audited and fully licensed facility.

At Life Science Nutritionals it is our goal to deliver high quality nutritional solutions that make it easy for our valued customers to maintain their health in today’s fast paced world.

Adult Essentials Gummy Vitamins are great tasting and easy to take. No more pills or dry chalky chewable tablets. Healthy never tasted so fun!!

ADULT ESSENTIALS GUMMIES ARE GREAT TASTING ALL NATURAL VITAMINS

PROUDLY MADE IN CANADA

www.adultgummies.com

Welcome to KINeSYS Performance Sunscreen

“KINeSYS is excited to be involved with MultiSport Canada,” said Jeff Kletter of KINeSYS. “I’m impressed and thrilled to be working with John Salt and his team, as they care about their events and the products they represent.”

Participants will have access to KINeSYS product to apply at the races, and have the opportunity to win valuable prize packs at all of the races in the Series. Thank you KINeSYS!

Learn more about KINeSYS.

Woodstock 2013 Preview on MSCtv

Ignition Fitness has once again teamed up with MultiSport Canada to bring you another season of MSCtv. Head Coach Tommy Ferris is very excited to be back this month presenting the first episode of this brand new season of MSCtv! 2013 will bring more event-specific training tips and racing strategies to help you train and race better than ever.

First up are some great suggestions to follow when racing and managing yourself on a hilly course like the one you’ll find at the Woodstock triathlon and duathlon. Want to have a great race here? Follow these simple rules:

– start conservatively, finish strong
– don’t allow your heart rate to skyrocket
– don’t allow your power to spike hundreds of – watts above your target average keep your – effort and pace controlled
– find a rhythm early
– don’t overcook your legs in the hills
– recover and make up lost time in the downhill sections
– ride your regular pace in the flats (don’t try to make up lost time here)

And don’t forget to check out last season’s Woodstock episode of MSCtv.

Have any more questions about pacing or racing strategies for this or any other course? Please email us at info@ignition-fitness.com. Happy viewing!

Series Age Group Awards – Change in Format & A New Category

In 2013, we will have an additional category of series award winners. There will now be Series Age Group Awards for Give-It-A-Tri, Sprint/Triathlon, and Olympic Plus.

The second change is that the awards will be based on the best 4 finishes, as is on the site now.

So for example, if you race in Welland Half Iron Triathlon and three Olympic distance races during the season, you will qualify for the Series Age Group Awards in the Olympic Plus category. Four Sprint races qualifies you for the Sprint category, and so on.

The reason for the change is more people will now qualify for the awards and it also removed unfairness to those athletes who only do shorter distance races.

For the duathletes, it will remain one category with the winners being determined by their best 4 races.

New Bike/Run Event For Welland Half Iron

Last month we announced a Bike/Run Half Iron to replace the full Half Iron Duathlon in Welland. Here are some of the race details which are now posted to the Welland event page.

Start at the former Duathlon Start Line 10m North of the Swim Exit
Start time will be 9:10AM to mix-in the Bike Run athletes will 1st 1/3rd of the ½ Iron Triathletes
Bike Run Athletes will walk/run from their start line to the TA following the same path as the ½ Iron Triathletes
Bike Run Athletes will complete the remainder of the race with the ½ Iron Triathletes
Awards will be Top Three Men & Top 3 Women U40 and 40+

We will host the Provincial Long Course Championships

Triathlon Ontario has designated that the Welland Half Iron Triathlon will play host to the 2013 Ontario Long Course Championship. Register today to vie for the title of Provincial Long Course Champion on Sunday June 23.

Race Shirts Designed by Apres Velo

New this year, we have partnered with Apres Velo to create some cutting edge designs that are NOT your typical triathlon race shirt. After we made the announcement about the Apres Velo shirts we had a great many requests from people who loved the designs and wanted to buy a shirt. Because of these requests, we decided to offer our athletes, families and friends the opportunity to purchase a t-shirt without the race location on the back.

Since the designs have been produced for specific races, they will only be available on a limited basis prior to the race for which it wasdesigned. If you would like to buy a specific design your order must be made at least 14 days prior to that race. Your t-shirt will be ordered and shipped to you approximately one week after the race of your choice. Please note order and delivery dates are on order form.Please download an order form here. Please consult the sizing chart on the order form before ordering your t-shirt.

Learn more about Apres Velo in our interview with Leonard Greis in our Athlete Profiles and Special Stories section of this newsletter.

Races Filling Up Faster in 2013

Visit our Race Registration Page so you don’t miss out on all the fun. As you can see, we’ve got lots in store for 2013.

SportStats Returns To Provide Results in 2013

SportStats – the largest timing company in North America, is back as our official timer. They are simply the best and we are thrilled to offer the best to you.

Please visit the SportStats Facebook Page and “LIKE” them. They often post pictures and updates from races from the races they attend.

MultiSport Canada is Hiring!

MultiSport Canada is hiring event staff for the 2013 Triathlon Season.

If you are someone that enjoys:

Working in the great outdoors (in all elements!!)
Waking up before the sun and working on weekends.
Working independently with opportunity for leadership and growth.
Working with a keen focus on customer experience.
Making decisions in a fast paced environment.
Making a personal difference in the lives of many.
Being physical active and have the ability to lift, bend, run, and be on your feet for long periods of time.

Summer Students:

We hire a number of students that work with us over the course of the season. Some students work for a couple of races local to their home and some join us for the season. Students can work and gain valuable experience in the following areas:

Event set up and take-down.
Race operations; course set up, volunteer management, vehicle operations, race course management, communications, equipment care and maintenance.
Working with external partners such as police, community volunteers, and vendors.
Customer service
Leadership, Decision Making and time management.

Local Champions:

This position is well suited for someone that has time and energy in addition to their working lives. We are keenly interested in working with individuals that live, work or play in our host communities, such as Cobourg, Welland, Bracebridge, Wooodstock, and Lakeside. Our vision is to engage with local resources that can built capacity in their respective communities.

MultiSport Canada is currently hiring to fill all positions from Team Captains to Race Crew to Customer Service Staff.

Please contact Jan Thomas admin@multisportcanada.com or (705) 797-4951 for more information or to submit your resume.

Presenting Local Sponsors In 2013

We are extremely happy to announce that select races will have a Local Presenting Sponsor. We would like to thank the following local sponsors for their support.

Trysport Niagara – Binbrook, Welland

Absolute Endurance – Gravenhurst, Toronto Island, Wasaga Beach

Du Tri and Run – Belwood, Bracebridge, Lakeside

MultiSport Canada is The Largest Canadian Owned Triathlon Series in Canada!

We are very proud to announce that going into season ten MultiSport Canada is now the largest “Canadian owned” series in Canada. We would like to thank all who have raced with us and supported the series.

Through our Rudy Project Sponsorship, you can choose from 3 Rudy Project Event Special Offers until July 31st, 2013! To take advantage of these limited time offers click on the image above.

Best Western Plus Rose City for the 2013 Welland Triathlon

Event Dates: June 22 & 23, 2013

Hotel is located almost next to the course!

From April 1 – May 31^st rates will be available at $124.99 for a Queen Suite or $134.99 for a King or Two Queen suite. (taxes extra)

Only 25 rooms are guaranteed at these rates!

Any requests for reservations after May 31^st will not be booked at the group. Non group rate is $167.99. (taxes extra) No exceptions.

Each room is a suite with bedroom, separate living room with sofa bed, and kitchenette with mini fridge, microwave, and range top stove. Hotel is non-smoking. Pricing includes hot breakfast from 7am, as well as wireless internet and parking.

Ask for the Welland Triathlon Group before booking to ensure you receive the above mentioned savings! www.bestwesternniagara.com

Book Your Accommodations with Niagara Residence & Conference Centres

Niagara Residence & Conference Centres – Welland

Each of our spacious guest suites feature two separate bedrooms, each with its own double bed, kitchenette with microwave and refrigerator and three piece washroom. All of our suites provide air-conditioning with individual climate controls.

Amenities Include:

– Complimentary continental breakfast – Complimentary on-site-parking

– Complimentary high-speed internet – Children under 12 stay for FREE

We are located just 5 minutes from the race site. A limited amount of rooms have been arranged for the Welland Triathlon at a discounted rate. Please contact Mike Parente, Sales Manager to arrange your group reservation in advance.

Check out this virtual tour of our Welland property.

Our group rates are as follows: Special Group Rate: $74.95 per suite plus taxes, based on double occupancy.

Mike Parente – Sales Manager (mparente@stayrcc.com) Phone: 905-641-4435 Ext 2009

www.stayrcc.com/welland

Use ErgVideo to boost your performance

ErgVideo sessions are different from other trainer sessions because they force you to ride at the target power, rather than simply simulate the load due to the grade of the roadway. If you were to ride the flat, typically 4-cornered criterium course in a course-mode CompuTrainer session, you would notice there is nothing special about that course design that will help you train for the specific rigors of a criterium race. The race is about the racers, not the course!

Criteriums are characterized by frequent efforts exiting each corner (making up the peloton’s stretching/compressing effect), as well as extremely intense efforts needed to establish or chase breakaways. Criteriums also have prime-sprints for prizes peppered throughout the race. ErgVideo race simulations capture exactly the repetitive and often unpredictable ebb and flow of power needed to succeed. Just as in a race, you have to stay alert for the next attack, lest the power-surge overcomes you and stops you dead. Your training time passes quickly this way, but it’s not easy. You will feel a little bit out of control, and you’ll be wishing there was a bit more recovery in between the surges. Oh, wait, that’s exactly like you feel in a real race! Our point…exactly.We really think criteriums are valuable to all cyclists, including triathletes, for the incredible training value they hold, to say nothing of the excitement and thrill. Many people are rightly concerned with safety, given the close-in nature of riding and the intentionally sharp and frequent corners. With ErgVideo, you can benefit from the training without concern for the physical dangers. A criterium ErgVideo is exciting and it’s a good way to just freshen-up your normal training, blowing up the legs with some really honest speed and intensity. We recommend Les Mardis de Lachine as one of our best criterium style videos. You’ll have another intense workout available, and you may gain a renewed admiration for the folks who ride these for real.

Not just for Criteriums: Road Races, Triathlon, and Climber Sportif Events If you aren’t a criterium fan, we have road race simulations, triathlon sims, and even our climbing series features aggressive, attacking riding. Generally speaking, the high-intensity periods in a road race tend to last longer than in criteriums; breakaways are steadier with relentless, high power. Draft-legal triathlons can be this way as well. While non-drafting triathlons are mostly about pacing to finish, riders at the top of the heap will sometimes need to pace harder than planned just to keep their competitors in sight in preparation for the run. Being prepared to push harder to stay close is a handy arrow to have in your quiver of tricks. Finally, our climbing series feature the kind of attacking commonly used to ensure a summit victory: a sustained effort intended to demoralize and break the spirit and confidence of others, followed by a steady-paced sustained effort to the top. Once you’ve dropped your wheel suckers, they may never recover and close the gap.

Our top picks for Triathletes: No triathlete’s collection of ErgVideos is complete without Triathlon Mt. Tremblant HD. Shot during peak autumn colors season, it’s a smooth ride on the course of one of North America’s newest triathlons. It ventures into hilly country in the final third of the ride, reminding you that a choppy course can break your rhythm and best-laid plans to pace conservatively. A close second on our list is Muskoka Half. One of our few ErgVideos filmed with a female rider, it showcases Ontario’s cottage country and again, the unexpected impact to your pacing plan when the hills come sharp and fast. Muskoka Tri is very unique since this course consists entirely of short, punchy steep climbs and recoveries, and it’s ridden very aggressively by, incidentally, the first rider to ever win a pro race on a Cervelo bicycle, Ian Fraser. Lake Placid Tri is also a favourite!

Check out ErgVideo.com to find out more or to order.

You can also order a Computrainer with 0% Financing and now lower cost USPS Shipping to Canada.

$460.00 Down and balance split into 12 equal payments. Down payment includes USPS Priority Mail International shipping ($110.00 total) into Canada. Average delivery time is 6 – 10 days.

Call or email for faster delivery times and pricing.

RacerMate Inc. 3016 NE Blakeley Street Seattle, WA 98105
206-524-6625

Ray David — Ext 311, Kurt Hartmaier — Ext 338, Jim Donaldson — Ext 347, Miki Nishihata — Ext 306

What are the benefits of a proper bike fit?

By the time you are reading this Newsletter you are hopefully getting out on the road and thinking about your first race in a few weeks’ time. You may be thinking about shiny new aero helmets, deep rim race wheels, tri bike shoes and compression guards, but the fact is – the single best investment for optimizing your bike performance is a professional Bike Fit.

A proper bike fit will not only provide a rider with the most economic means of expending energy and optimize power, but will also prevent pain that is common in the knee, hip, neck, feet and lower back.

There are various bike fitting methods out there but at Athelite we specialize in using the Retul Bike Fit System.

Why get fitted with Retul 3D motion capture technology?

The best way to analyse a rider’s efficiency is to observe and measure the rider while he or she is pedalling the bike. Retul 3D motion capture technology simultaneously measures three planes of movement on the rider as he or she is in motion.

Retül technology is a cycling-specific motion-capture bike fitting system designed to provide qualified bike fitters highly accurate and comprehensive bike fit data. The system incorporates three-dimensional measurement to provide the most accurate dynamic fitting solution in the industry.

This type of data cannot accurately be captured with 2D video, static fitting, or eyeball fitting. The Retül system eliminates the guesswork and assumptive nature of bike fit

Who can benefit from a bike fit?

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit. Whether you are a professional or recreational rider, riding a top end TT bike or an entry level road bike, getting the proper bike fit is an effective yet economical way to improve performance.

Athelite

Athelite is a Professional Triathlon Coaching Company based up in Aurora, just north of Toronto. Working with athletes in Canada & around the world, we offer Performance Coaching, Bike fitting, Personal Training, Video Swim Analysis Clinics, Squad Swim Sessions, weekly Spin Classes and much more.

We are enthusiastic, experienced and passionate about what we do and we work personally with our athletes using individualized, bespoke training programs to optimize your training and racing performance. Our clients range from first time Tri-a-Tri athletes to Long Distance Age Groupers, swimmers, runners and cyclists.

Promo

Enter your Recharge With Milk Promo Code RETUL PROMO at checkout and receive a 10% discount on either a Single or Double (Road & Tri Bike) Fit.

Book your bike fit online at www.athelite.net/bike-fit . Offer valid for the month of April 2013.

Training Articles

Achieving Your Accomplishment

Any athlete can go through stretches when doubt creeps in and cracks appear in their determination. Finding the strength to push through these moments is how great athletes stay on track and achieve their best success. We find one great way to overcome these moments is with an inspiring story. We hope you’ll find Brian McLean’s story inspires you to be your best.

Early challenges

Things haven’t ever been easy for Brian. He started wearing a hearing aid at the age of five, and by the time he was a teenager, he discovered his sight was failing due to a degenerative condition. First he lost his night vision, followed by a loss of his peripheral vision. At the moment, he only retains a kind of tunnel vision that allows him a limited amount of sight straight ahead.

Running for success

Brian has always been an athlete and continues to play hockey in a league for visually-impaired players. But one day, after one of his daily 5K runs on the treadmill, a friend told him about physically-challenged runners competing in marathons with the help of guide runners. It was tough to give up the comfort and safety of his treadmill, but Brian’s competitiveness had been stroked and he soon had marathons on the mind.

Marathon Man

Brian learned about a company named Achilles International that helps runners with special needs compete in marathons. With their help and thanks to his own dedication, Brian has now completed a whopping 11 marathons. In the course of a marathon, Brian needs three guide runners to help direct him through the race. But in a testament to his determination, Brian feels good knowing that he has the ability to outlast all three.

Higher opportunity

Brian was so impressed with the work of Achilles International that he asked to become involved and is now their Canadian president. He organizes Saturday morning runs all year long, with up to 20 to 25 runners at a time. A major part of his job is finding available and willing guide runners nearby so that everyone can participate as much as they want to. His goals going forward are to be an inspiration and to help anyone with a disability understand they can overcome their challenges to live a fit and healthy life.

Meet milk

After one of his early 5K marathons, Brian was handed a cup of chocolate milk. He was immediately taken with how great it felt and how much it helped him recover. He now advocates chocolate milk’s 16 essential nutrients to everyone he works with. With the great taste and benefits of chocolate milk, Brian swears by this effective way to recharge after his workouts. Drinking chocolate milk within 30 minutes of an intense workout can help provide fluids, carbs and protein your body needs to rehydrate, refuel and recharge. It’s a great way to make tomorrow’s workout better today. For more information, bookmark rechargewithmilk.ca for all the latest news, events and updates throughout the year.

Conquering your fear of the open water swim

By LifeSport coach Jessica Adam

There is no doubt that the open water swim of a triathlon is what many triathletes find the most intimidating portion of the race. Considering that it is the first event, it doesn’t help that you also have pre-race jitters coursing through your body! The following are some tips to help you feel more confident that you will not only survive but have a great open water swim.

1. Practice, practice. You need to get in the open water whenever you can. The more you get in, the more you will get used to the feeling of it and eventually you will start to feel comfortable and confident. Don’t avoid it and wait until the week before your race. Always swim with a buddy or a group.

2. Get a wetsuit that fits well. Many athletes who are competitive open water swimmers and triathletes will get a very snug wetsuit to aid with performance; however, this may not be ideal if you are trying to get over anxiety issues with the open water swim. If the suit is too restrictive, and you are really nervous you will find it hard to breathe. This could lead to panic which is what we are trying to avoid. That being said, you don’t want it too loose either as too much water can get in. You may have to try on many different styles and makes until you find the right one for you. Ask for help from someone experienced in wetsuit fitting.

3. Know your swim time. It is really important to know what your approximate swim time will be for the given race you are doing. Most people who are afraid of the swim think that starting at the back of the pack is the answer. Unless you think your swim time would warrant this it may not be the best plan of action. You will end up bumping into many slower swimmers who are potentially not going in a straight line. At the start line, ask some people around you what they think they will do the swim in and find people of similar ability to you and hopefully this will cause less traffic around you and maybe even get you a good draft.

4. Know the swim course. If it’s possible, try to practice in the actual body of water the race is going to be held in. Go during different conditions i.e. wavy, smooth, different currents etc. You want to be prepared for anything. Also, try to go at the same time of the race start to see where the sun will be and to scope out objects easy to sight on the shore. You will probably use the buoys on race day but it doesn’t hurt to have a backup plan. Being prepared will lessen the anxiety of the swim.

5. Try not to box yourself in. Try to position yourself so that you can get free space if you need it. This may mean starting on the outside edge.

6. Seek a coach’s advice. Hire a coach to critique and help improve your swim either in the open water, at a pool, or ideally both. Improving your swimming ability will give you confidence and they will give you race specific strategies to get you to the start line with less anxiety.

7. Use visualization techniques. Both before training swims and your races, find a quiet spot to sit and mentally go over your swim in your head. Visualize how you want to feel at the start line and in the water. Go through your swim, think about what you’ve learned and visualize swimming the course. Think about the positives but also go through what you fear, like getting bumped by someone and visualize how you will handle the situation with calm energy. Picture yourself completing the swim successfully and moving on to the bike!

The common thread in these tips is that the key to overcoming your open water fears is to be prepared. People tend to avoid activities that make them feel uncomfortable but this is the wrong attitude. Preparation is the key to success. Good luck at the races and enjoy the swim!

LifeSport triathlon coach Jessica Adam has been a coach in Victoria, Vancouver and now resides in the Toronto area. She loves to share her years of experience with beginner triathletes and also experienced triathletes that are trying new distances like ½ IM or IM for the first time. She coaches athletes online all across the country. If you are interested in working with Jess, write Jess@LifeSportCoaching.com

Nutrition for Injury Prevention & Recovery

by Tara Postnikoff, RNCP/ROHP, CNP, PTS – Sports Nutritionist, Absolute Endurance | Tarap@absoluteendurance.com

The reality of triathlon 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 carbo load or the post race beer. Many athletes do not understand the importance of proper daily nutrition and its role both your injury prevention and recovery from injury.

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. A number of athletic injuries are frequently a sign of one of, or a combination of these nutritional imbalances. Here are some nutrients to consider for supporting your triathlon 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, chia seed, ground flaxseed or flaxseed oil 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), 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 triathlon 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.

Setting Up Your Optimal Triathlon Season

By Dr. Lindsey Forbes, C.Psych.

Spring is just around the corner. We can finally step away from the trainer and hit the asphalt, peel off a few layers of clothing, and begin to ramp up our training in anticipation of the upcoming race season. Before you launch headfirst into the season, take some time to reflect, review, and strategize for the months ahead. The following tips may help you set up your optimal triathlon seaso

Get personal. Take a moment to reflect on why you love triathlon. Why it is important to you? What drives you to train and race? For many of us, we love the feeling of pushing our limits, the way our body/mind feels after a great workout, the social connections with other triathletes, and the thrill of finishing a race. Whatever your personal reasons, write them down and use them as a visible reminder across your training.

Look back. Review previous training and races. Describe your best and worst performances, noting key factors in each. What went well? What obstacles did you face? Use setbacks and problems as learning opportunities – What could you do differently this season? How can you continue to improve problem areas?

Set effective goals. Take some time to think about your personal goals for the season. You’ve likely heard of “SMART” goals – goals that areSpecific, Measureable, Action-oriented, Realistic, and Timed. Most of us focus primarily on outcome goals – what we want to have happen (e.g., to finish an Olympic triathlon in 2:45). Here, it can be helpful to set different levels (excellent, very good, satisfactory). Although outcome goals can be very motivating, they don’t tell you what you need to do to make them happen and their motivating power can burn out across training.Process goals detail what you need to do to achieve your desired outcome (e.g., the type, frequency, intensity, and duration of training). I encourage athletes to set a variety of process goals, geared to overall training (e.g., being consistent with your training schedule) and specific workouts. With each workout, you can review its purpose (e.g., endurance, speed, flexibility) and set specific goals to focus on (e.g., improving stroke technique, maintaining concentration, increasing leg turnover off the bike, increasing speed).

Embrace challenge. Make sure your goals are realistic and sufficiently challenging – neither so easy that you become bored or so difficult that you feel frustrated and anxious. Find that “sweet spot” where you have optimal challenge for your current skill level. Then revise goals as you make progress over time. Pushing your limits during training leads to more satisfaction, motivation, and progress, and prepares you for race challenges (e.g., fatigue, discomfort, bad weather).

Keep track. A detailed training log helps keep you accountable, organized, and motivated. It can help with awareness, learning and modifying your behaviour, and monitoring your progress over time. Specifically, you can track your personal goals, workouts, highs and lows, sleep, nutrition, energy etc.

Tune into the experience. Don’t just go through the motions of training. Be aware, mindful, and intentional, and bring purpose to the movement. Shift away from the end goal and focus on the process – doing the work, learning, making progress, and mastering skills. Notice how you feel (physically and mentally) before, during, and after a training session. Most importantly, enjoy the process – have fun, add variety (e.g., new workouts/routes), and remember why you love this sport!

Dr. Lindsey Forbes, C.Psych. – Psychologist, runner, triathlete

Athlete Profiles and Special Stories

An interview with Leonard Greis of Apres Velo

MSC: How did Apres Velo get started?

Leonard Greis: I started APRES VELO in 2006 based upon a burning desire to reignite that lost flame in my belly. A close friend had advised me to create a business around what I loved, and if I was able to find this “holy grail” my work would become my play, and so began APRES VELO – a combination of my passion for the two-wheeled chariot and my expertise in garment design and manufacturing.

AV originally began as a hobby. Very soon this hobby turned into a business based upon a glaring void in the market for “after cycle wear” with street cred. Whilst other players in the market existed, I found their product to be lacking…both from an innovative and quality perspective.

This is the niche that AV targeted to fill ….a desire to design and produce the GREATEST RANGE OF CYCLING TEES AND LIFESTYLE ACCESSORIES ON THE PLANET. This remains our mission today and will continue to be the case, underpinned by superior customer service and quality standards.

MSC: What separates Apres Velo from the rest of the competition?

LG: Whilst many other competitors have emerged in the market place since, I believe they lack the expertise in garment manufacturing and tend to adopt the practice of purchasing cheap blank T shirts from China or Bangladesh and printing them up locally with cheap plastisol inks, creating a hard and scratchy feel. These guys tend to compete on price, which is where their product belongs and that’s fine. However it’s not where AV sits.

I have been in the clothing industry for long enough to know that a T shirt does not have to be a dull and boring 4 panelled garment with a print stuck in the middle. When you combine superior quality yarns (we use single 32’s combed cotton), specialized wash finishes (acid and dirty washes combined with a final silicone wash), water based and discharge printing techniques, great workmanship with fine stitching and accessory detailing, a T SHIRT IS NO LONGER AN ORDINARY T SHIRT. This is the direction we have chosen to go in relation to producing a premium product at a premium price.

MSC: What can our customers expect when they opt to purchase our Apres Velo race T Shirts?

We like to imagine our T shirts as “hand me downs” and that they will stand the test of time. Whilst we do encounter issues and always will, our PROMISE is to deal with each and every single issue as quickly and as professionally as we can. Our team of die hard cycling nuts have been briefed never to leave a customer feeling dissatisfied, regardless of circumstances, and we have needed to go to pretty bizarre lengths at times, to meet that expectation.

When all is said and done, our work has become our play, and therefore we love what we do and make a point of having fun in the process. We are a quirky bunch of cycling obsessive’s who don’t take ourselves too seriously as reflected in many of our designs and graphics

We LIVE THE RIDE and dream of making our small Aussie Brand into a Global Icon with a Cog-regation who all wish to reside with us in the LAND OF THE DEVOTED…HOME OF THE INSANE.

Find out more at Apres Velo.

David Shulman checks in from the Jerusalem International Marathon

The third annual running of the International Jerusalem Winner Marathon has just wrapped up with record attendance. Twenty thousand runners from 35 countries participated in one of the five races offered, the full marathon that attracted 1100 participants, the half marathon, the 10 km and 4.2 km races and an 800 meter “public race”. The races started in Sacker Park and fanned out over the ‘Eternal City’ and all courses were hilly and challenging. Runners were treated to views of the most beautiful areas of the city, including Rehavia, Mamilla, Talpiot, Gai Ben Hinnom, the Old City and Armon Hanatziv. The marathon is appropriately promoted as a “Run Through History”.

The race was preceded by a three day Race Expo which was notable for the appearance of many Israeli sports figures. There were demonstrations of Capuara, Zumba, Tai Kwan Do and Judo, sports in which the Israelis excel. The pasta dinner was excellent and was included in the registration fee which was an affordable 200 Shekels or about 55 dollars Cdn.

The marathon started at 7 am and the temperature was about 12^oC and remained an ideal 12 to 15^o all day. The hills started immediately after the starter’s gun and remained short and steep up to 15 km. At that point the energy sapping 2 km uphill climb to Mount Scopus began and continued to the Hebrew University on the summit. Mount Scopus is 840 meters above sea level and from it we had dramatic views of the Judean desert down to The Dead Sea at 423 meters below sea level. We could clearly see the hills of Moab to the east in Jordan. The view was well worth the few minutes delay in the run. The run back downhill was not very comfortable as we constantly fought to slow down.

At the water stations children speaking English, Arabic and Hebrew handed out bottled water and I found it easier to drink from a bottle while running than a cup. Only every fourth or fifth station gave out an electrolyte solution called “Isotoni” which seemed to have less salt than I am used to. I was aware of this in advance and so I carried my own electrolyte tablets to put in the water. Instead of gels and bars a lot of stations gave out bananas and large dates, the latter providing surprisingly good energy and easy portability.

I was fortunate enough to run with people of many nationalities including Belgians, Hungarians whose T-shirts claimed they were” gypsies”, a Danish group and a group of vegetarians whose T’s proclaimed “No Meat Athlete”. Christian groups brought flags proclaiming Jesus to be the Messiah. They attracted no attention from the hundreds of orthodox Jews running in their kippot with peyot and tzitzits flying in the wind. The orthodox girls and women ran in runners’ tights underneath their calf length dresses. There were so many orthodox runners that a Synagogue tent was set up by the course. Is the ‘Prayer Station’ due to become a marathon fixture?

The course then took us past the Old City walls. We then entered the Jaffa gate and ran in the Armenian and then the Jewish Quarters of the Old City on cobblestones. Then we exited the Zion Gate and ran down hill to Gai Ben Hinnom or the ‘valley that leads to hell’. Ascending again we found ourselves running past the home of the President of Israel who lives in a typical Jerusalem suburb. From there we toured a number of suburbs before ascending the final hill, Armon Ha Natziv. Here we were treated to yet another magnificent vista, including the Mount of Olives and Mount Moriah, the Western Wall, the Dome of the Rock and the El Aqsa Mosque. The winding road then brought us back to the finish line in Sacker Park with a huge crowd to greet us with a medal, bagels and dates.

Needless to say this was the slowest marathon I have ever run. It’s no wonder that “Women’s Running Magazine” in the U.K. named this marathon one of the world top ten spring marathons, but suggested readers try the shorter runs (the 10k or the 21k) to ”avoid the steep and potentially punishing climbs”.

In addition to being the most challenging marathon I have ever run, it was also the most heavily guarded. All lanes of all streets were closed completely for runners. The soldiers of the Israel Defense Forces were at every corner and were armed but seemed relaxed. The soldiers yelled out encouragement to the runners as much as other bystanders.

Abraham Kabeto Ketla of Ethiopia finished first in 2 hours, 16 minutes and 29 seconds setting a new course record. Mihiret Anamo Anotonios also of Ethiopia set a record in the women’s race with 2:47:26. The relatively slow time for these international level runners was likely due to the difficult, hilly course which was a challenge for runners of all levels.

The 2014 running of the Jerusalem Marathon is set for March 21. I’m holding the date.

David Shulman is a regular fixture and multi-time age group winner in the Recharge With Milk Triathlon Series. In the off-season he visits exotic locations to slip in some extra racing and annually checks in to tell us about those experiences.

MSC Radio – Athlete Interviews and Course Profiles

With the start of the season on the horizon, we will have lots of fresh content soon.

Until then, please check out our archived interviews which goes back to 2010.

Have a listen to these episodes at:

MSC Radio.

Camps, Clinics & Other Events

The Milton Half Marathon, September 15^th, 2013

The big day is only 5 months away and approaching quickly. Personal race schedules for 2013 are being put together and we hope you are adding the Milton Half Marathon to your plan. The second annual race will be bigger and better than last year. We have added a children’s 1km race to the day’s itinerary. We also have more sponsors and even better swag and prizing. This year’s race follows the same course as last year. The mainly flat run through the heart of Milton is also a New York City Marathon Qualifier.

The first 50 registrants for the half marathon receive either a free pair of Nathan Lock Laces or Balega Hidden Comfort Socks.

FINALLY spring is starting to show itself. It has been a long winter spent enjoying Nordic and downhill skiing and snowshoeing but many of us are itching to get on our bikes outside. If you have been keeping up your cycling training indoors, your first ride outside shouldn’t be a huge shock to your system. Even so, take your time out there and be safe – cars are not used to seeing cyclists on the road, be cautious. The roads have more gravel on them after the long winter so please watch your cornering and braking. There are sure to be some new potholes out there too, keep your eyes open.

RIDE is still open as we head into summer. While nothing beats a ride outside; interval training etc. can be completed more efficiently on a Computrainer. So get out there and enjoy the warmer weather, but come in to RIDE when the weather is not quite nice enough! www.ridemilton.com

Training Camp in Mont-Tremblant!

May 31-June 2, 2013

Join Absolute Endurance athletes and coaches in Mont-Tremblant for a cycling and triathlon training camp. Whether you are looking for a weekend away of quality run and bike training or looking to get more familiar with the Ironman and 70.3 race courses, this is your opportunity!

Friday May 31:
1:00 PM: Group Meeting and Introduction

2:00 – 5:00 PM: 60-90km bike ride on “hilly” out and back

6:30-8:00 PM: Dinner (not included) / Discussion on Sports Nutrition and Hydration

Saturday June 1:
6:30 AM: Breakfast

8:00 AM: 90-180km bike ride on the Mt. Tremblant Ironman and 70.3 bike course. Optional 30-60 minute run off the bike.

7:00-9:00 PM: Dinner (included) / Discussion and Q&A on cycling and run skills

Sunday June 2:
7:30 AM: Breakfast

9:30 AM: 10-21km Run on the Mt. Tremblant Ironman and 70.3 run course

12:30-1:00 PM: End of camp lunch / Wrap Up

Cost: $300 + HST

Cost includes training camp coaches and group workouts, breakfast on Saturday and Sunday, Dinner in-house on Saturday. Accommodations are not included but group rates are available for 1 or 2 bedroom condo style accommodation. Inquire for details.

Muskoka TriSummit / May 3 – 5th, 2013

What is the Muskoka TriSummit?
What is the Muskoka TriSummit all about: This will be Canada’s largest triathlon conference featuring world renowned and legendary Joe Friel as the keynote speaker. In addition to Joe, eleven other industry leading professional athletes and coaches will be covering endurance sports training and racing topics that are abundant and go beyond the norm…this conference covers it all:

• Field Testing
• Recovery Techniques
• Minimalist Running
• Essential Gear and Bike Fitting
• Winter and Off Road Triathlon
• Injury Patterns in Sport: Prevention and Rehabilitation
• How to get your kids ready for triathlon.
• Swim , Bike and Run clinics.
On May 5th, it is a full day of hands on clinics with top notch pros and coaches from across Ontario. We are also having group rides and runs led by the speakers.

ATTENTION CLUB DIRECTORS and COACHES
Here’s your chance to attend the Muskoka TriSummit Conference for FREE! Canada’s largest endurance sports conference in beautiful Muskoka.
When ten (10) or more of your club members register for the Muskoka TriSummit you will receive one free registration. All your club members have to do is to identify their affiliation to your club or coaching service on the registration form. You can do what you want with this free registration…keep it for yourself to use, or use it as a “raffle prize” within your organization. We hope to see you and your club members attend this amazing event!

Where is all the information located?

For conference details head to our site, www.trimuskoka.com. On the main page, there is everything: TriSummit program, registration, accommodations with special TriSummit rates, and a dining guide. If you have any questions, please don’t hesitate to contact us at: rich@triathlonmuskoka.com.

2013 NRGPT Performance Training Camps

NRG Performance Training has a number of training camp options for 2013 whether you are looking to get away in the winter or ride some big mountains or dial in your race day execution we have a camp for you. Our camps are open to all athletes of any ability!

France Training Camp: We are heading back to France next year with a new mid week trip to Andorra. Check out the feature on our 2012 camp in the Nov/Dec issue of Triathlon Magazine Canada! We will be based in Luchon, France, May 9-19 for 9 days of great training in the heart of the Pyrenees, come and join us and test yourself on some of the classic climbs of the Tour de France including the Tourmalet, the Col d’Aspin and the Port de Bales

Mt Tremblant IM Training Camp: This is a weekend camp focused on Ironman and 70.3 on the Mt Tremblant course. Join us June 14-16 to learn all you need to know about racing to your potential in long course triathlons and put in a great weekend of training with feedback from the NRGPT coaching team!

Please contact Nigel (nigel@nrgpt.com) with any questions

Discomfort Zone Spring Triathlon Clinics in Guelph – April 30 to June 6

Schedule and Location:
Swim and Core: Tuesdays 7:30-9:00pm, University of Guelph Gold Pool and Guelph Lake Conservation Area
Bike and Run: Thursdays 7:30-9:00pm, University of Guelph Athletic Centre

Description:
The Guelph Spring Clinic is an excellent opportunity to get outside and take advantage of the great venues that make Guelph, Ontario such a popular endurance training location. Emphasis will be on specific triathlon skills and fitness in pool, open water, road and trail environments, with the goal of participating in the Guelph Lake Triathlon Weekend in mid-June. All ability levels are welcome and encouraged to attend and take advantage of the great coaching, skill development, motivation and energy that defines Discomfort Zone group training.

$245 10% discount for DZ Multisport members, additional 10% discount for DZ coached athletes.

Register Now

Please Support our Sponsors

We extend our thanks to each and every sponsor. Race entry fees never cover the complete cost of a particular race or series of races and without the sponsors there is no race or race series that would survive without their support. We hope that you all take a moment to check out our Series Sponsors below or visit the sponsors page and see what they do and look at the products they sell. Please thank them for supporting the sports of Triathlon and Duathlon by trying and using their products. If you do visit them please take a moment to thank them for supporting Triathlon, Duathlon and Kids races in Ontario.

MultiSport Canada Triathlon Series

We are extremely grateful to have the support of our sponsors. The Series Level Sponsors contribute a great deal to help make our series successful.

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Title Sponsor

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Series Sponsors


Official & Exclusive T-shirt Designer	Swim & Wetsuit Sponsor	Volunteer Sponsor	Timing Sponsor	Post Race Food Sponsor	Eyewear & Helmet Sponsor

Nutrition & Hydration Sponsor	Vitamins	Running Shoe and Apparel Sponsor	Eyewear Sponsor	Series Photographer	Bike Trainer Sponsor