February 2014 Newsletter
Whose ready for the 2014 season?
We are finally getting a real dose of winter here in Ontario but have you had enough of all this cold, snow and ice? Hopefully you are making the best of things as you prepare for the light at the end of the tunnel and the start of our season on May 25th at Woodstock.
This will be the final edition of the newsletter being delivered like this. As we go forward, all of the latest Series News, Sponsor Deals, Training Articles, Athlete Profiles, Special Stories, along with information regarding Camps, Clinics and other Events, will be posted on the MultiSport Canada News Blog. These items will also be posted on our Facebook and on Twitter feed.
You will still get a monthly Newsletter but that will be sent via email and will feature any immediate announcements and highlight the major news of the month.
Please enjoy the February Newsletter. We’ve got lots of cool things to tell you about including our Name the Race Contest for Niagara Falls. Feel free to send any articles and feedback.
Series News
Niagara Falls Triathlon – Name the Race Contest
For legal reasons, Multisport Canada is changing the name of the Niagara Falls Triathlon. We will need a name to describe the distance of the Niagara Falls Triathlon that does not use the word”iron” or “70.3”.
Taking place on September 21, 2014, the Niagara Falls Triathlon consists of a 2K Swim, a 90K Bike and a 21.1K run. The scenic course winds its way through the beautiful Niagara Region, and the run course passes the gorgeous and iconic Niagara Falls twice.
In keeping with our “athlete-focused” race series, rather than coming up with the name ourselves, we have decided to take the opportunity to launch a contest to name the race. We will be giving away a free entry to the race, including two night’s accommodation at the race hotel, to the person who submits the name chosen by our selection committee. The contest will be open until noon on February 21, 2014. The winning name will be announced on Monday February 24, 2014. Please submit your race name suggestions to info@multisportcanada.com.
This race will be one of the highlight events of the 2014 season. Will you be there to join us for this epic race? Events include the Half Iron Tri, the Swim/Bike, Bike/Run or Relay, and the Half Iron Duathlon!
Register For Niagara Falls by March 1st for a chance to win a Computrainer & Timex Draw Prize
The Computrainer & Timex draw prize has been extended for athletes who enter the race prior to March 1st, 2014. The draw will be held March 2nd.
Check out the prizes in the draw.
A reminder to duathletes – there needs to be at least 25 athletes entered by March 1st for the Long Distance Duathlon to take place. So spread the word or challenge your fellow duathletes to an end of the year showdown.
You can sign-up for the race newsletter and register for the race at the Niagara Falls Triathlon website.
MultiSport Canada to host three Ontario Provincial Championship races
We will host the following Ontario Provincial Championship races in 2014:
Ontario Provincial Olympic Distance Triathlon Championships – Bracebridge (August 9-10)
Ontario Provincial Olympic Distance Duathlon Championships – Lakeside (September 13-14)
Ontario Provincial Long Distance Triathlon Championships – Niagara Falls (September 21)
Lakeside date change
Unfortunately it has become necessary to announce a date change to the LAKESIDE Triathlon Weekend. Owing to circumstances beyond our control, we have no choice but to move the Lakeside event back to its historical race date of September 13th & 14th.
For those who have already registered, you will have received an email with three options:
1. Reply to the email confirming you wish to remain registered for the September 13/14 weekend;
2. Reply to the email requesting a transfer to another race in our series of equal distance;
3. Reply to the email indicating you would like a full 100% refund of your race fees.
We sincerely apologize for this inconvenience and hope you will still be able to race in Lakeside or another one of our events. We would like to thank you in advance for your understanding and look forward to seeing you at the starting line in 2014!
* This means that the Ontario Provincial Duathlon Championhips will be held on Sunday September 14.
Register for your races now to make sure you don’t miss out on all the fun. When you register, take advantage of the Multi-Race Discount when you enter 3 or more races at the same time. The more races you enter, the greater the discount. Race specific technical shirts are back too. Check out the designs on our Event page.
Visit the Series website for full race details.
| Woodstock – Sunday May 25 |
| Binbrook – Saturday June 7 |
| Welland – Saturday June 14 & Sunday June 15 |
| Huronia/Midland – Sunday July 6 |
| Gravenhurst – Saturday July 12 & Sunday July 13 |
| Belwood – Saturday July 19 |
| Bala Falls – Sunday July 27 |
| K-Town Tri (Kingston) – Sunday August 3 |
| Bracebridge – Saturday August 9 & Sunday August 10 * Ontario Provincial Olympic Distance Triathlon Championships |
| Toronto – Saturday August 23 & Sunday August 24 |
| Wasaga Beach – Saturday September 6 & Sunday September 7 |
| Lakeside – Saturday September 13 & Sunday September 14 * Ontario Provincial Duathlon Championships. |
Book your hotels with our accommodation partners
Most of our races have a accommodation partners that we’ve negotiated preferential rates and/or reserved a block of rooms that you will have available to you.
Please visit each individual race website for details.
Book early to avoid disappointment.
Niagara Falls Triathlon Coaching Package
As the official training partner of the Niagara Falls Half Triathlon, Ignition Fitness is very excited to be able to offer an exclusive opportunity to train for a race that promises to be one of the fastest, most iconic courses in Ontario, and perhaps even Canada! This course is flat and FAST with no intimidating hills or terrain. It’s a beautiful course and offers participants the chance to swim in the clean, calm waters of the Welland Canal; bike through beautiful Welland and Niagara Falls countryside; and run through the heart of downtown Niagara Falls’ most spectacular scenery. Twice!
We are offering two group training programs for athletes that are training for the inaugural Niagara Falls Half Tri. Each program will be two-tiered and designed for athletes of all abilities. Participants in this program will also receive a complimentary entry into the race! That’s a savings of up to $250!
If you’re new to triathlon and are looking for a long distance race goal, this is the one! If you’ve done shorter triathlons and are looking for a new long-course challenge, this is it! If you’re a seasoned triathlete and are looking to set a personal best time at the half distance, this is where to do it! Here are some highlights of the program, and for all the details, please visit our website.
Keep updated on all MultiSport Canada News
As we go forward, all of the latest Series News, Sponsor Deals, Training Articles, Athlete Profiles, Special Stories, along with information regarding Camps, Clinics and other Events, will be posted on the MultiSport Canada News Blog. These items will also be posted on our Facebook and on Twitter feed along with other non-MSC related items. On Facebook and Twitter, we often share interesting articles, thoughts, images, videos, and other fun stuff. You can do the same too.
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
Over $350 of FREE Gear from Rudy Project!
Get everything you need for the season when you “gear up” with Rudy Project! Rudy Project Gear Deal Saves You Over $350!
Save 50% at My Sports Shooter!
Hey athletes!
Take 50% off of any photo order from My Sports Shooter! Use coupon code TAKE50 before you check out!
My Sports Shooter will be closing the current gallery system and reformatting the gallery for a new and exciting format for the upcoming season! A full release of this information will be coming soon!
You have until February 14th to order your photos from the 2012 or the 2013 season. After that, they will be removed from the website and the gallery closed permanently. You will NOT be able to access these photos again. This will be your last chance to get some great action shots at a price that has never been seen!
Visit www.mysportsshooter.com and click on “Find Images”. Visit your event gallery, type in your bib and search for your tagged images. You can also browse unknown galleries and candid photos for untagged images.
Don’t forget you can shop and cart multiple galleries and use the coupon code after you have selected and ordered all your photos.
MultiSport Canada Virtual Race Series powered by Tour de Giro and CompuTrainer
MultiSport Canada and Tour de Giro have partnered to create a virtual cycling race series featuring three of your favourite triathlon bike courses. Add some excitement to your indoor cycling and stoke your competitive fires over the winter!
Tour de Giro is an online, multiplayer bike racing simulation that uses your CompuTrainer® ANT+ powermeter, or speed-cadence sensor to let you race against real people in real time on real course profiles. 3D graphics create a head-to-head racing experience.
The three race series will kick off with the Woodstock Sprint bike course (20 km) on February 2nd, followed by the Wasaga Beach Olympic course (30 km) on March 2nd and culminating in the NEW Niagara Falls Half Iron course (90 km) in April 6th. Not only will you have the opportunity to race your Canadian friends and rivals, but a cross-border challenge is also in the works!
To learn more and receive updates about the series, create a FREE account with Tour de Giro. A no-commitment 14 day FREE trial will start when you complete your first race.
See you at the races.
Don’t have a Computrainer? Order one today!
With the Performance Improvement Guarantee, you can’t go wrong.
Canadian Orders – NOW with lower cost USPS Shipping!
$475.00 Down and balance split into 12 equal payments. Down payment includes USPS Priority Mail International shipping ($125.00 total) into Canada. Average delivery time is 6 – 10 days. Call or email for faster delivery times and pricing.
Ray David — Ext 311 / Rob Schryver — Ext 338 / Jim Donaldson — Ext 347
Training Articles
The power of post-workout recovery. It’s in your head.
An intense workout can really take a toll on you physically and mentally. For best results, it’s important to train your body and your mind. With proper recovery, you can help make tomorrow’s workout better, today.
The power of visualization.
It’s important that you visualize your success before training. Create a ‘mental movie’ of your next workout or competition, and your mind will be more attuned to how you pace yourself, how far you can push yourself, and how you will maximize the impact of your workout. Visualization techniques can also evoke feelings of calm and relaxation. Practicing them can help you improve your next workout or competition.
Want a better workout? Relax.
Meditation is also a great way to remove stress and calm your body. It trains you to relax by reducing noise to your brain, controlling muscles and breathing patterns, and lowering heart rate. It’s particularly useful following high-intensity training and competition, when you’re over-stimulated and need to mentally reset. Meditative techniques also establish greater awareness and focus, which leads to increased mental toughness.
Think positive.
Part of mental toughness is learning from past performances to build on future ones. Dwelling on mistakes can damage your confidence and result in repeating them. Learn from your mistakes then move on and you will attain a higher level of performance. A sports psychologist can facilitate your mental recovery, help you overcome obstacles, and create a plan for your future success.
An extra helping hand.
A coach can help provide huge motivation. They offer structured training programs for you, determine your weaknesses, and help you to avoid injury. They can also develop ‘habit goals’ for you, which can be anything from improving form as you exercise, a daily routine that includes adequate sleep and periods of relaxation, and improve nutritional habits after your workout.
Think about what you drink.
The above techniques can help your mind recover following an intense workout, however, physical recovery and proper nutrition are also important,. After a workout your body needs fluids, carbs and protein to rehydrate, refuel and recharge. A serving of chocolate milk within 30 minutes of a workout delivers an ideal mix of what your body needs to help make tomorrow’s workout better. Not only is chocolate milk great for your body, it also tastes great too! So whenever you think about a post-workout recovery routine, think about chocolate milk.
Bookmark rechargewithmilk.ca for more information and all the latest news, events and updates throughout the year.
Hammer Nutrition Weekly – How to mix your Perpetuem
Learn how to mix a multi hour bottle of Perpetuem.
Learn more about Huub Wetsuits
The Brownlee brothers make use of the Huub Wetsuit technology, and so can you.
Check out this video to learn a bit more about Huub Wetsuits. Huub is a new sponsor of the Recharge With Milk Triathlon Series. You can pick up one of these beauties at your local retailer or at Prairie2Peak.
3 Cycling workouts to motivate you through the winter and give you a head start on the season
By LifeSport coach Jessica Adam
This has been a tough Ontario winter, especially for those athletes that might have a spring race or destination race and they have to get some mileage in now. Hopefully many of you have discovered how great cross country or skate skiing can be for your fitness. But if it’s hard for you to get out of the city or time just doesn’t lend itself to getting to a ski location hopefully you have embraced your indoor bike trainer. Below are a few workouts to help to switch it up a little and maybe motivate you to get in some specific work on the bike for the upcoming season.
WORKOUT #1 – HILLS.
This workout is designed for strength and endurance. Great if you have a hilly event as one of your first of the season or just to build overall strength on the bike. There is a trend for athletes to do epic, mountainous destination events many in Europe such as La Marmotte or parts of the Tour. You will need to start thinking about hills before the spring weather hits and you can get outside.
KEY ( ‘ means minutes, ” means seconds, and recovery intervals are in brackets)
Adjust gears to simulate the following on a trainer after a good 15′ WU of easy spinning
4′ steady hill seated
2′ flat easy
2′ short, steep
2′ flat easy
6′ mix of standing and seated
3′ flat easy
8′ long gradual seated climb
4′ flat easy
3′ short steep mostly standing
2′ flat easy
10′ long gradual then go back down the pyramid (only do the 10’ climb once)
CD: until 2h
WORKOUT #2 – DRILLS.
This workout is a great recovery workout while still building specific bike skills. It doesn’t have to be more than an hour so is time efficient as well.
Warm Up: 5′ at 90rpm
6′ alternating 1′ (RL) Right Leg only/ 1′ (LL) Left Leg only
5′ at 100rpm
Main Set: 6 x 3′ alternating 1′ RL, 1′ LL, 1′ BL (1′ rest between each drill)
8 x 2′ as 1′ Zone 2-3 cadence 95-100 rpm (steady), then 15″ max cadence/45″ easy (1′ rest between drills)
Cool Down: 10′
WORKOUT #3 – INTERVALS
There are many variations to this type of workout. The intervals could be longer, endurance building tempo intervals or short, hard speed building ones. Usually you do more of the latter when it is getting closer to getting outside on the bike and/or starting your season but both can be done all year round. Below is an example of an endurance building tempo workout.
Warm Up: 2 x (60″ LL, 30″Both, 60″ RL, 30″ Both) (2′ rest between each)
3 x 30″ each (90, 100, 110,120 rpm) (3′ rest between each)
Main Set: 2 x 15′ (5′ rest between each) as build from zone 2-4 going up a zone every 5′
CD: 15′ easy spin
Hopefully these workouts will get you through a few more weeks of the cold weather and icy conditions until you can get outside again. The indoor trainer doesn’t have to be boring and monotonous. You can really work on specific skills and build on your cycling so that you are in great shape when you get outside again. Being diligent now will definitely give you a head start this season!
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. jess@lifesportcoaching.com
Contact LifeSport to tell us about your triathlon goals, and learn how we can make them a reality.
Product Review
Thorlos Experia Multi-Sport Socks
By Roger Hospedales
Socks are such a simple item but are so essential to your comfort and long term training health.
We use our feet when riding and running, and they are the prime contact point with the ground, so it makes sense to treat them right. Those that don’t, well…..your feet look horrible. Black toenails, blisters, and whatever else I don’t need to go on about. So one of the smartest things you can do is to find some great fitting and functional socks.
Thorlos have been around since the 1980’s and are mainly known for their comfortable and padded sock technology. The sock thickness is less of an attraction to multisport athletes, but Thorlos new Experia product line is worth a look, particularly the Experia Multi-Sport Socks.
These socks fit snug, have a soft feel, and offer an extra secure grip around the centre of the foot. It has strategically placed padding at the heel and ball of the feet, but they feel very light for a crew style sock. Having put them to the test for several months, I’ve found them to be extremely durable, breathe extremely well, and resist odour – great for those that might wear socks several times before washing. I experienced no blisters or hot spots when running in them too. For those with Achilles issues, there is a pad to protect against rubbing and chafing (this protection is also present for the shorter style mini-crew socks–which is a style are more suited for racing). For an even softer and natural feel, the socks are available in a Merino Wool and Silk version.
Feel free to check them out for yourself at our retail partners like Running Free Milton.
Athlete Profiles and Special Stories
Meet Professional Triathlete and Coach – Ryan Cain
Ottawa’s Ryan Cain recently joined the coaching staff of NRGPT and came on board as a contributor to the MultiSport Canada Newsletter. A professional since 2011, Ryan had a breakthrough year in 2013 while still holding down a full time job with the Government of Canada at the Department of National Defence, conducting fitness tests, providing personal training and assisting with health promotion for the Canadian Armed Forces. Ryan has a wealth of knowledge and experience to share, and we will reap the benefits of his articles in the year to come.
Learn a bit more about Ryan in his interview with Triathlon Magazine Canada, but we asked him to provide some key tips for you.
MSC: If you had to tell age groupers three things that they need to do to raise their performance to the next level, what would those things be?
Ryan Cain: I would only have to tell them one thing… Hire me to coach you! In all seriousness though;
#1. Be consistent! Zeroes in your training log can really hinder performance, getting something or a variation of your workout in is better than nothing.
#2. Take time to recover! This is when the gains are made. You need to do the work in the first place, and you need work really hard but then you need to rest hard! Let yourself heal and adapt, periodization is the key to longevity and success in this sport.
#3. Don’t take yourself too seriously! I see far too many athletes stressing about every minute detail, you will not be able to account for every variable, so stop worrying about them all. Enjoy the process and the rest will come. It may not happen overnight, but if you truly enjoy what you are doing, the results will follow.
Bonus – #4. Nail your nutrition! You can have a Formula 1 engine, but if it runs out of gas, you are going to sputter along to the finish line every time. In order to get the most out of your body, you need to fuel it.
Ryan Cain is a professional long course triathlete with multiple top 5 finishes, currently living in Ottawa, ON. He holds a Bachelor of Science in Kinesiology, he is also a Certified Exercise Physiologist (CSEP-CEP) and is an associate coach with NRG Performance Training – www.NRGPT.com. More information on Ryan can be found at www.ryancain.ca or on Twitter @ryancaintri
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Visit the new location of Trysport Niagara
Trysport Niagara is NOW OPEN at the Lock & Main Marketplace in Port Dalhousie.
17 Lock Street, St. Catharines
(inside the Lock & Main Marketplace)
Stop by and check out the new place!
For more details visit TrysportNiagara.com & AktivLife.ca
Camps, Clinics & Other Events
Healthy Results Swim Correction Clinics
Healthy Results Swim Correction Clinics are the very best way to improve your freestyle swimming using HR coaching methods and full video analysis. Coach Pady will teach you the latest, most effective methods to develop your stroke, specific to your needs, your ability, and your body type.
The Structure of the Clinic
– The Basics Of The Freestyle Stroke, Enhancing Your Efficiency in the Pool, Generating More Propulsion in the Water, Developing Open Water Skills, How to get the most out of your swim stroke, Core Stabilization in Swimming, Injury Prevention, and Each session will have a video that will be posted on a private link for you to see.
Dates: February 26th @ 8pm, March 26th @ 8pm, April 30th @ 8pm, May 28th @ 8pm
Location: Tony Rose Memorial Sports Centre (6 Northmen Way, Orangeville, ON L9W 3B2)
Note: Limited to 12 athletes per session call now to book your spot
COST: 4 sessions – $126.17 for HR Athletes, $146.92 for Non HR Athletes (Taxes included).
1 session at a time – $45.20 for HR Athletes, $50.82 for Non HR Athletes
Email Coach Pady at rpady@healthyresults.ca to reserve 1 of the 12 spots.
Big Training Days – The next one takes place on Saturday, February 22
Make big gains in your fitness this winter by joining us for our Big Training Days! Each Big Training Day will include an indoor group ride of up to 3 hours; a run off the bike of up to 90 minutes; a core/functional strength session; and a stretching/cool down session. Consistently getting in big endurance-base focused workouts like this over the winter season will have huge payoffs throughout the race season, regardless of the distance you’re training for. All participants will be following the same workout but working at their own pace, so these days are suitable for all athletes of all abilities. Each Big Training Day will take place at Balance Physiotherapy in Etobicoke from 8.30am-2.30pm. These are open to everyone, so please come join us and bring a friend!
Class sizes are limited so book early to reserve your spot! Participants must bring their own bike and indoor bike trainer. Please visit our website for all the details.
When: Saturday, February 22nd, 2014 / Saturday, March 22nd, 2014 / Saturday, April 19th, 2014
Where: Balance Physiotherapy, 1 Eva Rd, Suite 111 Toronto
Cost: $50 per session ($40 for those that qualify for a discount)* / $90 for two sessions ($75 for those that qualify for a discount)*
$120 for three sessions ($105 for those that qualify for a discount)* / $150 for all four sessions ($120 for those that qualify for a discount)*
*We are extending our athletes’ discount to members of the Toronto Triathlon Club, Kim Lumsdon Triathlon Swim Club, and NYAC Masters Swim members. If you are a member of any of these programs, you qualify for our athlete discount!
Absolute Endurance Arizona Training Camp (April 6-13, 2014)
Our camp will be based out of the Golf Suites at Starr Pass again as we did in 2013.
This year’s camp will feature new cycling routes! Full itinerary to come. We always welcome cyclists and triathletes from beginner to elite.
Our camp is cycling focused but there is opportunity to participate in swim workouts most mornings as well as run through the trails and roads around Starr Pass. Cost is $1675+HST if paid in full before December 31 2013 or $1875+HST if commitment is paid after December 31.
This camp sells out every year so if you are interested in joining us in 2014 let us know so we can ensure you have a spot!
Click on the image above to download a pdf of the camp details.
The Milton Half Marathon, September 14th, 2014
It is that time of year again when race schedules are considered for the upcoming season, goals are established and plans put in motion to make the upcoming year even better than the last. There is no better way to ensure you stick to your training plans than to register for some key races early on. It keeps you focused and motivated, not to mention it saves some money with Early Bird rates.
This September, come join us for the 3rd Annual Milton Half Marathon, 5km Run/Walk or the new 1km Family Fun Run! We have some exciting new things lined up for the race this year! Same great swag bags as last year, with more excitement within!
Check out www.miltonmarathon.com for full and complete details….
www.ridemilton.com | www.miltonmarathon.com | www.pumpkinsummit.com
Train for the Welland Sprint and Give-it-a-Tri with the Triathlon Club of Burlington
Sprint and Give-it-a-Try Training Programs
New to the sport or know someone that wants to train for a short distance race? The Triathlon Club of Burlington, along with Pace Performance have put together a coached training and support programs commencing March 24, 2014, specifically for the Welland Sprint and Give-it-a-Tri on June 15.
Information sessions are being held on January 31 at 10:30am & 7:00pm and February 26 at 6:30 pm, all located at Neworld Runners – 564 Plains Rd. East, Burlington.
Triathlon Ontario members receive a 10-15% discount depending on duration of the program.
For more information and to register go to www.triburlington.ca
Download more information as a PDF
2014 NRGPT France & Florida Training Camps
Nice, France (May 8-18, 2014): This is the 10th anniversary our hugely popular European spring training camps, come and ride on the Nice Ironman course and swim in the Mediterranean all while staying in a 4 start hotel just outside of Nice while getting on the road feedback from the NRGPT Coaching Team! Get more details.
Florida Winter Training Camps (Feb 15-22 and March 1-8): 2 x 1 week camps open to all athletes, come and get some hands on attention by some of the country’s top coaches as we swim/bike and run with you for a week! Get away from winter and kick start your season with a great week of training and education, you can find the details here. This is an all inclusive week (except for airfare) with food and accommodation all taken care of for you. We are offering some early bird discounts as well this year.
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.