August 2013 Newsletter
Take advantage of the rest of the season
It’s hard to believe and it is sad to say but the summer is almost over.
The good upside though is that we still have races at Bracebridge (August 10 & 11), Toronto Island (August 24 & 25), Wasaga Beach (September 7 & 8), and Lakeside (September 14 & 15). We hope you’ll choose to join us and make the most of what’s left in the race season.
Enjoy this August issue which is packed with Series News and Updates, Training Articles, Sponsor Deals, Athlete Stories, and Training opportunities.
As always, the latest news and updates will be posted on the Series website, on Facebook and on Twitter. Feel free to send any articles and feedback.
Series News
MSC/HRT Returning to Challenge Roth in 2014!
MultiSport Canada and Healthy Results Training will be heading back to the world’s biggest triathlon once again and twelve athletes will be joining us. (Three of the 2013 group had so much fun they are coming back in 2014.)
The 2014 edition of Challenge Roth sold out in record time this year, and so did the MSC/HRT Roth trip. In fact we now have a list of athletes who are hoping to join us in 2015.
Find out more about the trip and this classic race at Team MultiSport Canada – Challenge Roth 2014. If you are interested in hearing from us once we open the 2015 trip please email and let us know. We will add you to the list.
Make sure to check out our 2013 MultiSport Canada Challenge Roth Trip Photo Gallery to see all of the fun that this year’s group had.
Don’t Miss Out on all the Summer Fun!
Visit our Race Registration Page to make sure to take full advantage of the summer and what is shaping up to be our best season ever! Our races are filling at a faster rate so secure your spot to race today. If you are a member of a club, gather a group to do a race or two and save. Details are at the Club Rewards Program page.
The Latest Episode of MSCtv – Wasaga Beach 2013
One of the best venues on the MultiSport Canada triathlon series is the Wasaga Beach triathlon. In 2012, the weather on race day in Wasaga Beach brought some torrential downpours with a record breaking 55mm of rain in 8 hours, combined with 60kph winds. It was one of the wettest, rainiest days ever in the history of the Multisport Canada series. This was a historical weather event and certainly not the norm.
What can you do to better prepare and have a better race when the weather doesn’t cooperate? Most importantly, don’t stress about the weather. Because weather conditions are completely out of our control, it’s a waste of energy and focus to stress about it. What we can control is how we prepare for different weather conditions, and how we race on race day. Whether that means adjusting how we ride in wet conditions or how we hydrate in hot and humid conditions, the key is to be prepared. Focus on the things that are in your control, and don’t stress and just roll with the punches with the things you can’t.
And don’t forget to check out all of the past episodes of MSCtv.Please email us at info@ignition-fitness.com with any questions or feedback. Happy viewing!
Race Recaps and Interviews on MSCtv
Make sure to check out our post-race video recaps and interviews on MSCtv. Become a subscriber and you will be notified when each new video is posted.
Series Points Standings
We’ve updated the 2013 Series Points Standings right up to Bala Falls. Age Group Series Awards will be presented to the top three people in each of these categories: Olympic+ Triathlon, Triathlon/Sprint Triathlon, Give-It-A-Tri and Duathlon.
Winners of the Men’s and Women’s Elite Age Group & Pro Triathlon Series will receive the following cash prizes:
1st – $1,000, 2nd – $750, 3rd – $500, 4th – $250, 5th – $100
Visit the Series Awards Page for more details.
Prizes Updated for the Season Long Draw
Thanks to our Sponsors, we’ve added more prizes to the Season Long Draw. You will receive one ballot for every race you participate in and an additional one when you complete the Post-Race Survey for that race. For example: Compete in 5 races, you get 5 ballots. Complete the post-race surveys and get 5 additional ballots for a total of 10 ballots. More sure to complete the Post-Race Surveys for more chances to win.
Race Shirts Designed by Apres Velo – A Hot Item!
The Apres Velo Woodstock T-Shirts were a big hit and we expect more of the same for the other races this season. Make sure you don’t miss out on these great designs.
These are NOT your typical triathlon race shirt. 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 was designed. 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.
Get Your MultiSport Canada 100% Canadian Cycling Jerseys
New this year is our MultiSport Canada 100% Canadian Cycling Jersey made by Champion System.
The deadline has passed for ordering these beauties but a limited amount will be on sale at our races starting in August.
Look for them at the races and get them before they are gone. The price is $60 plus tax.
Champion System is the worldwide leader in custom apparel specializing in triathlon, cycling, and running gear. Strong customer relationships and close collaboration with the world’s top athletes has been the key to Champion System’s success. Our distinctive and stylish garments are worn by Olympians, National and World Champions, and recreational athletes of all levels.
Our goal is to allow the customer to be their own brand. We are known far and wide for our solid commitment to pioneering innovative, race-proven garments that can be customized with virtually any design. We have revolutionized sublimation printing, redefined garment construction and simplified the custom ordering process. Get more information about Champion System.
Save the Date!
On the weekend of September 7th and 8th MultiSport Canada is organizing their Annual Wasaga Beach Triathlon Series. Once again, the Collingwood G&M Hospital Foundation (CGMHF) is partnering with them to raise funds to the $10 Million Capital Campaign. The main goal of this campaign is to replace and upgrade crucial diagnostic imaging equipment and electronically link caregivers to ensure they have the most complete, accurate information instantly anywhere they might need it. Fast, accurate diagnosis leads to exceptional care.
How does this partnership work? And how can you get involved?
MultiSport Canada organizes many events throughout the year, which are attended by people like you, who love being outdoors and racing. By allowing the CGMHF to build a team for this event, MultiSport Canada opened up a new opportunity – it gives you a chance to help a cause you believe in while doing what you love. You can get involved by choosing to be a member of the CGMHF Team in the Wasaga Beach Triathlon. And the good news is you don’t have to do the three events. You can be a part of a team of 3 members (one of you will swim, one will bike and the other one will run). All you have to do is let us create an online fundraising page for you, so that you can send to your friends and family, asking them to sponsor your race.
What does it mean to fundraise for CGMHF?
When athletes start preparing for the Triathlon, they start practicing to reach their personal goals – but when they make the commitment to also do it to help the Hospital, they are making it possible for so many other people to reach their goals as well – to become healthy again.
So far, with the $7.4 Million of the $10 Million raised, the Hospital was able to purchase state of the art equipment that help over 32,000 emergency patients every year, by giving our medical staff the ability to diagnose us quickly and accurately. But there is still $2.6 Million to go – and the equipment that will be purchased with that money is extremely crucial to all of us in our community.
We are very close to bringing a New Age of Care to our community, thanks to the generous donations we have been receiving since we launched this campaign. Please consider helping, by participating in a fun event and registering with the CGMHF to fundraise for our cause. All you have to do is let us set up a personal page for you to keep track of the donations you will receive from your friends and family. As your thermometer goes up, so will ours!
Thanks for your support,
The CGMHF Team
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.
Sponsor Deals for MSC Racers
Are you at that time in your life that you need a little help seeing that bike computer? Your Smartphone? Your Garmin? Your dashboard in your car? The XX2i Polarized Sport Reader will help you see again – FOR ONLY $50! Visit www.XX2i.com, choose your magnification, type in XX2iREADEREVENT at checkout for the discount, and SEE AGAIN!
Rock Tape – Save 20%
MSC Racers save at D’Ornellas MultiSport
D’Ornellas MultiSport will be at our races with wetsuit rentals. You can contact them and reserve a wetsuit at 416-752-3838. If you decide to buy a new wetsuit they will credit the rental fee to the new wetsuit.
MultiSport Canada athletes also get an additional 10% – 15% off non-sale items.
Milton Half Marathon coming soon on September 15th
The Milton Half Marathon is fast approaching. With just over a month until the September 15th race day, have you registered? The course is fast and flat, with spectators all along the route. The aid stations are well stocked – EVERY one – and there is tons of music to push you along. Ed Whitlock, who set a world record last year at our event, will be back expecting to run even faster this year.
See you in a month!
CompuTrainer Summer Sale
One CompuTrainer (includes the New RacerMateOne Software Suite and standard cadence sensor) at $1549 or One CompuTrainer (includes the New RacerMateOne Software Suite with Puck – optical cadence sensor) at $1698.95 + FREE Copy of the NYC Triathlon Real Course Video.
Take advantage of our Summer Sale and spend the Winter training like the Pros. CompuTrainer is Guaranteed to increase your bike speed by 10%.
Here is a simple way to fit a CompuTrainer into your budget. Note: Phone-in orders only — credit check required. E-Z Payment Options with 0% Financing
Canadian Orders – NOW with lower cost USPS Shipping! $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.
Ray David — Ext 311 / Jim Donaldson — Ext 347 / Rob Schryvers — Ext 338
Training Articles
The Importance of Hydration
Many factors work behind the scenes to help you achieve your best results during a workout. One that sometimes gets overlooked is the vital importance of hydration. The daily-recommended fluid intake is approximately 3 litres for men and 2.2 litres for women and, if you’re active, you require even more. Everyone loses different amounts of water through perspiration during exercise; so it’s important to know just how much you need to stay properly hydrated.
Thirsty?
Losing just 2% of your body weight through sweat can decrease performance by as much as 25%. So how do you know how much is enough for you?
Unfortunately there’s no magic number for how much fluid you need since everyone’s different. It’s also dependent on the type of exercise you are doing, but the good news is, there are a few tricks that can help you get an idea of how much you should drink.
- Is your workout feeling tougher than usual even though you’ve had a pre-workout snack? You could be low on fluid. Signs of dehydration can include weakness, headaches or difficulties concentrating.
- Check your urine. The goal is to have a pale yellow colour and higher amounts. Dark urine in low amounts is a sign of dehydration.
- Are you thirsty? If you are, drink up. Our bodies will usually tell us when we are in need of fluid. Thirst alone isn’t always an accurate gauge so it’s safest to put a hydration plan in place during your training so that replacing fluid is part of your routine.
Get a good start.
A good rule is to drink more fluids the day before a major event. On the day of the event, give yourself about two hours to hydrate before your start time. This will give your body time to properly process the fluids. Whenever you exercise, you’ll always be at your best if you are well hydrated at the start.
Drink up during.
More is always better, right? Not necessarily. It’s important to get enough water but having too much during an extreme workout can drop your sodium levels to harmful lows and put you at risk. In these cases, you may need a beverage that contains some sodium and potassium.
Milk to rehydrate.
After completing an event, you will need to replace all the fluid and electrolytes you sweat out. In addition, there are other nutrients such as carbohydrates and protein that will help you recover. Drinking chocolate milk within 30 minutes of an intense workout can help provide the fluid, electrolytes, 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.
Kinesys Performance Sunscreen
Athletes have a lower incident of most diseases except for one: skin cancer, because of their prolonged exposure to the elements while training or competing. When asked why they don’t use sunscreen the athlete’s responses were fairly predictable: it’s greasy, it’s oily, it takes too long to apply, I can’t get it off my hands, it blocks my pores, basically it’s just a lot of trouble.
Beyond just offering protection from the sun’s rays, however, sunscreen can also help prevent overheating. When it is not used or reapplied enough, the resulting sunburn can interfere with the skin’s natural ability to perspire. This compromises the body’s cooling system. The ideal situation for athletes, then, is to use a sunscreen that doesn’t clog the pores but protects against broad spectrum UVA and UVB rays.
There are many sunscreens on the market that say “sport” but most are the same as their other non-sport products. KINeSYS® is truly is a performance sunscreen that was created for the world’s best athletes. It is the only oil free and alcohol free sunscreen spray. It is water and sweat-resistant, PABA free, preservative-free, paraben free, hypoallergenic, as well as non-comedogenic (which means it won’t clog your pores). KINeSYS Performance Sunscreen provides broad spectrum UVA and UVB protection. It’s an easy to apply spray that feels like you are not wearing any sunscreen.
CBS News/Early Show Report on the Top Rated Sunscreens
Five Tips for choosing the right Ironman
By LifeSport coach Jessica Adam
Are you thinking of signing up for Ironman? Will it be your first time or are you looking to put another notch in your Ironman belt? Most Ironman events require you to sign up the previous year so you may need to make a decision on which one you would like to do sooner than later. There are many things to consider when making this choice. Below are a few things to consider before you do.
1. Home advantage. If you are lucky enough to have an Ironman in your back yard then your decision might be easy. The biggest advantage is that you can train on the course all season, maybe even do a prep race in the area as well. You can train at the same time of day as your event to get to know how you need to hydrate and fuel given the climate which you will be well adapted to if the race is close by.
2. Assess your skills. Are you a hill person or do you like flats better? Don’t make the mistake of thinking a flat course is easy necessarily, it can be relentless to constantly be in the aero position pushing the pedals. If you have any back problems, a rolling course might suit you better to give yourself different positions on the bike. Really study the course layouts of all three disciplines at a given event in order to take advantage of your strengths.
3. Family commitments. If you have kids that will be out of school for the summer and you would like to plan some vacations with them, you may want to consider an early season event. It might keep the family peace to have your race completed by the end of June and then dedicate the rest of the summer to them. Ironman takes a lot of time out of your week, especially nearing the final builds. This would be a nice way to give back to your family for all the support they gave you through your training.
4. Dream destination. You may of course just pick an event based on where you have always wanted to vacation which is a great reason too. It’s a great way to experience a new place and you will enjoy a well deserved rest after. Not to mention this is also a great way to give back to your family for supporting you!
5. Climate and time of year. You should consider the climate of your destination event and the time of year. If you have troubles in a humid climate and it’s winter where you live at the time that’s a double whammy of potential problems. You will have a hard time acclimatizing coming from a totally different place plus you will have to do long workouts inside which isn’t ideal.
There may be many other reasons to pick a specific Ironman but hopefully these tips will guide you to find one that will suit your skills, your family commitments, and your goals so that you may have an excellent experience come race day!
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
Psyching Up: Race Tips for your Best Triathlon
By Dr. Lindsey Forbes
With race season in full swing, here are some tips to help you “psych up” and race your best:
1. Reflect. Review your reasons for doing the race: What does it mean to you? Why is it important? Remind yourself that you’re ready: Reflect on your training & appreciate your hard work over the past few months. Review past races: What went well? What would you do differently this time?
2. Set Goals. Create goals that are specific, realistic, and reasonable. Set an outcome goal (e.g., finish time) with a range of levels (i.e., excellent, good, satisfactory) and several process goals (e.g., staying relaxed and on-pace during the swim, improving transition times, digging deep and finishing strong during the run).
3. Be prepared. Keep habits consistent and don’t try anything new on race day. Organize what you can in advance (e.g., decide on clothing, fuel, pre-race meals and lay out gear and pack your bag the day before). Review the course (e.g., map out the transition area, water stations, swim course, and key aspects of the bike/run, such as hills and turns) and plan your race strategy accordingly. If possible, complete the course during training or arrive early to drive the route and view the swim course.
4. Make a race plan. Break down the race into segments (e.g., pre-race, swim, T1, bike, T2, run), with specific goals and strategies for each stage (e.g., pace, split times, fueling, the order you’ll put on your bike/run gear).
5. Expect the unexpected. Despite your best preparation, it’s likely that something may not work out exactly as planned. Think about how you’d deal with it (e.g., mechanical problems on the bike, bad weather) and let go of what you can’t fully control (e.g., other competitors).
6. Mentally rehearse. Practice rehearsing the entire race and imagine yourself at difficult spots feeling calm, confident, and relaxed. Mentally rehearse your transitions and visualize yourself crossing the finish line and meeting your time goal, feeling happy and accomplished.
7. Manage anxiety & tension. Deal with pre-race jitters by stretching, tensing/relaxing your muscles, and taking slow, deep breaths. Use positive statements (“you can do this” “you’re ready, this is what you trained for”) to boost confidence. Rather than worrying about what could go wrong, think about what could go right. During the race, breathe deeply, maintain a relaxed form, and periodically stretch muscles to relieve tension.
8. Be present. Stay in the here-and-now and try to enjoy the process itself (vs. getting down on yourself for a slow swim start, worrying about your finish time, or thinking about how far you still have to go). Focus on behaviour under your control (e.g., fueling, pace, form, pedal strokes, breathing) and adjust them as necessary.
9. Take charge of your mind. Use ‘thought’ strategies related to association (e.g., scan your body, focus on your breathing, stride, pedal stroke, and form) and dissociation (e.g., count trees, repeat music phrases, observe spectators) to control your attention/thinking.
10. Stay Positive. Use positive, realistic statements (e.g., “I can do this” “one step at a time”) and short, instructive mantra’s (e.g., relaxed and strong, smooth and powerful, quick and light) to boost your confidence and keep negative thoughts at bay. Above all, smile, have fun, focus on doing your best, and enjoy yourself!
Dr. Lindsey Forbes is a clinical psychologist working in private practice in London, Ontario, with a focus on performance enhancement with athletes. She provides mental skills consultation/training to help athletes perform at their best. An avid long-distance runner since 2001 (and newbie triathlete!), she loves the opportunity to combine her personal passion for sport and exercise with her professional work. Further information on her practice is available at: www.drlforbes.com and she can be reached at: lforbes3@uwo.ca.
Lactate vs Anaerobic testing
By Zach Weston
Probably one of the more common questions I am asked about when conducting physiological tests is “why don’t you do blood lactate testing?” I will admit there are some situational reasons for conducting lactate measures on athletes, but in general my preference is to perform metabolic cart testing to identify not simply VO2max but also the anaerobic threshold (rather than the lactate threshold), heart rate zones and the ability to measure activity efficiency. My reasons are as follows:
1. Blood lactate test samples are difficult to obtain without contamination from substances that may affect the outcome. One of these substances is sweat! Clean samples can be obtained but they are rather difficult to achieve and also difficult to know if any contamination occurred.
2. Blood lactate samples are usually obtained every 3-5 minutes following an increase in workload and an assumed straight line response between data points is implied once steady state is achieved. The sensitivity and precision of lactate measures is very suspect as a result of this testing format when compared to metabolic cart data in which continuous breath by breath respirations and heart beats are recorded. The time interval between breath by breath (seconds) and blood lactate (several minutes) greatly impacts the precise accuracy at determining the anaerobic threshold from each method.
3. Correlations with cycling time trial performance favour breathe by breathe methods for determination of performance thresholds while lactate measures do not accurately predict athletic performance.
4. Agreement among the exercise physiologist community regarding which lactate test is used also creates confusion. Several options are typically used such as: Set values of lactate concentrations of 2 or 4 mmol/L. Lactate concentration 1 mmol/L above baseline. Dmax method where the intensity is marked at the maximum distance (D) from the lactate curve to a line connecting the first and last point of the graph. These different methods provide significantly different outcomes and are all generally referred to as lactate thresholds. None of these have been identified as the gold standard and many different coaches use even more creative approaches.
5. Probably THE most important reason relates to the laws related to controlled acts under the regulated health protection act in Canada (RHPA, 1991). Collecting a blood sample falls within the list of controlled acts that can be performed by a trained nurse or physician, not a triathlon coach!
“27. (1) No person shall perform a controlled act set out in subsection (2) in the course of providing health care services to an individual unless, (a) the person is a member authorized by a health profession Act to perform the controlled act; or (b) the performance of the controlled act has been delegated to the person by a member described in clause (a). 1991, c. 18, s. 27 (1); 1998, c. 18, Sched. G, s. 6”.
Blood sampling (venipuncture or fingerprick) is defined as a controlled act: “Performing a procedure on tissue below the dermis, below the surface of a mucous membrane, in or below the surface of the cornea, or in or below the surfaces of the teeth, including the scaling of teeth”.
In addition, there are a number of safety considerations to take into account for individuals engaged in blood sampling procedures. Unsafe phlebotomy can cause adverse effects for patients; such effects are rare, but range from pain or bruising at the site of puncture, to fainting, nerve damage and haematoma. The adverse events that have been best documented are in blood transfusion services, where poor venipuncture practice or anatomical abnormality has resulted in haematoma and injury to anatomical structures in the vicinity of the needle entry. – Galena H. Complications occurring from diagnostic venepuncture. Journal of Family Practice, 1992, 34(5):582–584.
6. The cost of the equipment necessary to conduct a lactate test is ~$400, the equipment necessary to conduct an accurate breath by breath metabolic cart test is ~$15,000. This final statement likely explains why some “coaches” recommend lactate testing over metabolic cart analyzers.
Zach is an Exercise Physiologist and Elite Performance Coach who has worked with athletes in the CIS, OHL, NHL (including Stanley Cup Champions), CFL, NFL, CSL, PDL, CUFLA, Boston Marathon, Ironman, Triathlon World Championships, World Police and Fire Games, Olympics, Paralympics (Gold Medalist) and Namibia Ultramarathon. Zach is a faculty member in the Kinesiology Department at Wilfrid Laurier University where he teaches Advanced Exercise Assessment, Advanced Exercise Training Methods and Nutrition for Health and Human Performance. He is driven to enable athletes to achieve personal best performances through his work as the Director of Exercise Physiology and Metabolism at the AIM Institute for Sport and Lifestyle Medicine in Waterloo. You can follow Zach on Twitter @ZacharyWeston or contact him at 519-725-4424.
Athlete Profiles and Special Stories
Geza Fenyo to tackle Toronto Island again
In my teenage years, I lost my eyesight as a result of retinal detachment. I haven’t allowed my loss of vision to deprive me of the joy of sport. I have been tandem cycling for 13 years and I’ve participated in countless cycling events of various distances in Ontario. Since 2008, I have also competed in many running events, and triathlon races.
In 2012, I participated, for the first time, in the Toronto Island Duathlon competition.
This race is attractive because I am a cyclist and runner, and the course is very good. In addition, the event logistics are considerably simpler. For me, it’s the teamwork with my partner who guides me through the race that is important. I use a tandem bike, which involves a combined effort of two riders. There is a good deal of technique required to get the most out of high-speed riding on a tandem.
I am really looking forward to competing again in the Toronto Island Duathlon this August. It will be exciting and we will hopefully accomplish good results!
Duathlon is a fast-growing non-traditional triathlon discipline. The training is intense, but with a combination of proper technique, nutrition and training, reaching your goals is achievable.
You too can join Geza at Toronto Island. The Give-It-A-Tri is on Saturday August 24, and the Triathlon and Duathlon is on Sunday August 25.
Ignition Fitness is growing and we’re looking to expand our coaching roster!
After a successful launch in April 2012, Ignition Fitness has coached athletes to age group wins, overall victories, numerous podium finishes, and personal best times in events ranging from sprint distance triathlons to the Boston Marathon. Ignition Fitness is hoping to add to its coaching roster and may have an opportunity for the right coaching candidate(s) that can help build upon the success we’ve already had, keep the momentum going, and take the company to new heights! All of our athletes are coached online, so qualified individuals from all regions are encouraged to apply. For all of the details about the position and what we’re looking for from the right candidate(s), please visit Ignition Fitness – Triathlon Coach Needed.
To apply, please send an email to info@ignition-fitness.com with COACH APPLICATION as the subject. The first part of the application process is fairly informal, so please tell us about yourself, your coaching experience, and why you would be an amazing addition to our coaching roster! This position will start late 2013 and has the potential to carry on indefinitely. Application deadline is August 31st, 2013. Best of luck to those that apply!
Ignition Fitness has teamed up with My Sports Shooter!
Ignition Fitness offers several value-added services to all of its coaching clients, and here’s one more. We’ve teamed up with My Sports Shooter (the official photographer of the Recharge With Milk triathlon series) and together we’re offering exclusive discounts on your race day photos. Ignition Fitness coached athletes will save a whopping 40% on all products from My Sports Shooter. Find out all of the details.
Diane Clement’s Gravenhurst Redemption
I raced Multisport Canada’s Gravenhurst Triathlon. It wasn’t my first time, and it won’t be my last. This triathlon has become a family affair. Four years ago, I raced the duathlon as I was still resisting my fear of the water. Three years ago, I convinced my sister to race the try-a-tri, and my brother to race the Olympic with me. And that was the birth of a family duel. I would race my brother again last year, and again this year.
Triathlon is not always a race against an opponent. Most often, I would argue, it’s a race against yourself. Your last year self, your ten-year ago self, and your day-of-race self. On Saturday, I was not feeling race-ready.
Excuse #1: After racing the Welland ½ Ironman distance on June 29, I have had a massive kink in my back. (Shout out to John Salt, race director, who personally congratulates everyone after the race). That race killed me. (Or was it the heels I wore the night before?)
Excuse #2: It’s summer, and I am a teacher who lives in Mexico. I come home and kind-of party like a 36 year old gal with no kids does.
Excuse #3: I have a nerve issue that I have self-diagnosed as trigeminal neuralgia. When it flares up, I am rendered a teary mess that can’t even take off my shoes. True story.
So Friday night rolls around and I decide to assemble my bike that has been disassembled since the ½ (3 weeks ago). I hadn’t ridden since. I have a massive internal dialogue going on that ping-pongs from, you don’t have to do it Diane, to, face your fear Diane, to, discover your edge Diane, to, the pain in your ear will be gone tomorrow to it’s never been bad on race day.
Diane did get to Gravenhurst, and faced off against her brother Ron. To find out what happened, read her entire engaging race report.
Camps, Clinics & Other Events
Big Training Day
August 24, 2013
Gulliver’s Lake off Highway 6 South of Guelph
DZ Big Training Days offer a solid training experience for all triathletes, from the newest beginner to the most seasoned veteran. Head Coach Mike Coughlin specializes in providing group training where athletes of all abilities can train together and support each other in a fun, social event.
Athletes can expect a combination of group and individual endurance training tailored to their ability level, as well as coaching, skills practice, and useful info sessions. Our goal is for each athlete to get as much training as they can safely absorb, with
no athlete left behind.
Athletes can register online or at 8:00 am at the Big Training Day. Cost is $49 + HST, and your park admission is included. DZ Multisport members and DZ coached athletes receive discounts. Big Training Day registration begins at 8:00 am at the transition area near the main beach.
Training begins at 8:30. Plan to be early enough to register and be ready to swim at 8:30. There will be an option for early swim warmup for those athletes looking for a longer swim.
Come prepared for Big Training Day as you would for a race. Check out the Gear List for what you’ll need. You will be outside for the day, so be sure to pack gear for weather changes and sunscreen. We’re happy to assist athletes who need equipment, just let us know ahead of time by registering online.
Big Training Day will go ahead, rain or shine. The only exceptions are unsafe conditions like lightning or excessive heavy rain. In these cases, we will attempt to modify the schedule to permit the maximum training value possible given the conditions.
DZ Big Training Days are meant to be fun! One of the best parts of a triathlon training day is meeting new friends and hanging out with fellow triathletes.
We run fun, social workouts in a relaxed, inclusive atmosphere where triathletes can help and encourage each other. We encourage swimmers, cyclists, and runners to join in for a little cross-training. Everyone is welcome!
Aktiv Trail Series starts September 2013!
Join Aktiv Life this fall for a series of 6km trail races for adults, kids and teams. Series races take place on the Bruce Trail (end of Lockhart Dr., St. Catharines) near Brock University. Races are chip timed and scoring is done by age-group, overall and NEW this year team rankings.
6km Trail Course: The race course is a mix of single-track, dirt path, and a short stretch of road. Click on the link to see the Race Site Set Up
Race Times: All Kids Starts: 9:10 am / All Adult Starts: 9:30 am
Registration is now open: Register on-line via Events Online/ Register in store at Trysport Niagara.
- Full Series = $135+tx
- Full Series Team (6 people) = $100+tx per person*instore registration only
- Individual Race = $35+tx
Visit AktivLife.ca or TrysportNiagara.com for more details.
Absolute Endurance Triathlon/Masters Swim Club
The Absolute Endurance Swim program is a program for swimmers and triathletes of all levels to come out for a great group workouts, with a coach on deck delivering feedback throughout the workout.
This program takes place at the Glendon College pool at Bayview and Lawrence avenue in Toronto.
The season starts again in SEPTEMBER and runs until the end of AUGUST on an annual basis.
When: Thursdays 8:30-9:30pm (8:00-9:00pm in July/August)
Where: Glendon College, Bayview and Lawrence
Who: Swimmers and Triathletes of all abilities. Workouts will be catered to advanced athletes, beginner swimmers and all those in between.
Cost: $565.00 regular price; $499 for Absolute Endurance coached athletes + applicable taxes.
A Chance to participate in the Study in the Neuroprotective Effect of Exercise
My name is Katelyn Norton and I am currently doing my PhD in exercise physiology at Western University in London, ON. I am looking for athletes who train more than 25 hrs/week and would be interested in helping me out with my PhD project. I’m essentially building on a project we started last year, looking at the neuroprotective effect of exercise. Testing would include one lab session (about 2h total with blood work so don’t do this if you are squeamish or don’t like needles!), a VO2 max test and an MRI. All testing will be done at Western University in the Neurovascular Research Laboratory. If you are a hardcore triathlete who might be interested in learning what this crazy sport does to your body, please contact me at knorton4@uwo.ca. My age range is 18-80 so no one should feel excluded.
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.