January 2013 Newsletter

Happy 2013!

Welcome to our first newsletter of 2013! We’ve got a few and exciting things in the works and are excited to reveal these things to you when all is finalized. It will be tough to top our 2012 season but we look forward to raising that bar even higher. The season kicks off at Woodstock on May 26. Stay tuned to our newsletters, Series Website, along with our Facebook and Twitter feed for all the latest updates. Meanwhile, enjoy the contents of the January 2013 Newsletter.

As always, feel free to send any articles and feedback to mscnewsletter1@gmail.com.

Series News

Final 2013 Shedule

The 2013 Recharge With Milk Triathlon Series Schedule has been finalized. As we noted in the previous newsletter, Cobourg will not be on the race calendar for 2013 and we hope to bring it back in 2014. We have added a new race at Belwood, and Bala Falls returns to its traditional July date.

Pay close attention to the Series Website, and our Facebook and Twitter pages for other announcements.

May 26th Woodstock Tri/Du & GIT
June 8th & 9th Binbrook Tri/Du & GIT
June 22nd & 23rd Welland Half Iron Weekend
July 6th & 7th Huronia Tri/Du & GIT
July 13th & 14th Gravenhurst Tri/Du & GIT
July 20th Belwood Tri/Du & GIT
July 28th Bala Tri
Aug 10th & 11th Bracebridge Tri/Du & GIT
Aug 24th & Aug 25th Toronto Tri/Du & GIT
Sept 7th & 8th Wasaga Olympic Tri/Du & GIT
Sept 14th & 15th Lakeside Sprint Tri/Du & GIT

Registration to open February 1st – Registering By Finish Time

We would normally have registration open by now but we have been making some changes, which we hope will have a positive impact on our races. Starting this year we will have wave starts in select races, which are based on your projected finish time. While awards will still be based on age group placing we think this will make for a more exciting race experience for all athletes.

Now you will be racing against athletes of similar ability no matter what your age. For those athletes who cannot train as much and are a little further back in the race you should have a less stressful and more enjoyable race experience. Athletes who are competitive in their age group will be on a level playing field with competitive athletes in their age group. In some cases this will mean not having to swim or ride through other waves and age groups. We will test out this new wave format at select races and if successful will include more in 2014.

Events Online is working with us to make sure you have an easy registration process, which includes the projected finish times. They have promised us this will be ready by February 1st.

New Bike/Run Event For Welland Half Iron

We had planned to do away with the Half Iron Duathlon because of logistical issues on the 1st Run. Over the past few weeks we have received several emails from duathletes asking about the change and if there are other options. We always want to provide an opportunity to race and have come up with a solution. Based on the feedback from the duathletes who sent those emails we believe this will be well received. This year we will have a 90k Bike and 21.1K Run event in Welland. Details will be posted to the website soon.

Race Format Changes in 2013

We have made a few other changes for 2013, which we hope, will make for a better race experience.

Woodstock is now a single day. The races will be Sprint Triathlon, Sprint Duathlon and Give-It-A-Tri

Welland Half Iron will have two waves. This is based on the number of athletes who registered in 2013 and post-race feedback. If registration numbers continue to grow beyond 700 athletes we will explore the possibility of three waves.

Bala is returning to its historical date in late-July.

Toronto Island will still have races on Saturday and Sunday, with changes to the Sunday races. As in past years the Give-It-A-Tri will take place on Saturday and the Sunday races have been shortened to Sprint Distance. We made this decision based on athlete feedback to increase athlete safety. The Triathlon/Duathlon bike distance of 30K and three loops created some congestion on the course and we feel the safe alternative is a 20K sprint of two loops. Also, look for more signage leading up to the bike course turnarounds.

Wasaga Beach will grow to two days of triathlon racing. The beauty and challenge of the Wasaga Beach venue has made it the most popular race in the series. Saturday will see the Give-It-A-Tri and Olympic Distance Triathlon with the Sprint Triathlon and Sprint Duathlon on Sunday. The two days will also allow more people to enter, still create a lot more space in Transition and make for much less congestion at registration and pre and post-race.

We hope you will enjoy these changes!

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.

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.


Best Western Plus Rose City for the 2013 Welland Triathlon

Book Early Incentive – Event Dates: June 22 & 23, 2013

The 2012 rate is being held until March 30th!

Book now and pay only $119.99 for a Queen suite or $129.99 for a King or Two Queen suite (taxes extra)

Hotel is located almost next to the course!

From April 1 – May 31st 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 31st 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!


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.
For a virtual tour of our Welland property, please click on the following link: http://www.stayrcc.com/profile/21/6/
Our group rates are as follows:
Special Group Rate: $74.95 per suite plus taxes, based on double occupancy.
Mike Parente – Sales Manager
Phone: 905-641-4435 Ext 2009

Why get a CompuTrainer?

Simple, you will get faster. And if by some reason you don’t, you can return it thanks to their CompuTrainer’s Performance Improvement Guarantee.

We can go on and on about the benefits, but you can check out the Testimonials yourselves.

Combined with that, they offer 12 month 0% Financing, and lower shipping costs to Canada.

CompuTrainer Pro Model  $1649.00 

PLUS (1) Free Real Course Video (USAT Tuscaloosa)

All CompuTrainers Include the Popular New RacerMate One Software Suite.

Canadian Orders – NOW with lower cost USPS Shipping!

$450.00  Down and balance split into 12 equal payments.

Down payment includes USPS Priority Mail International shipping ($100.00 total) into Canada. Average delivery time is 6 – 10 days. Call or email for faster delivery times and pricing.

Note: Phone-in orders only — credit check required.

Click on the banner below to find out more or to order.

If you have a CompuTrainer already, you will want to check out the Live Seminar on January 15 at 8 pm EST.

Find out more or Sign up to learn how to use your CompuTrainer to Improve Your Indoor Training.

Coaching and Clothing deals from Ignition Fitness

Ignition Fitness also has access to some deals with 2XU compression clothing, running gear and wetsuits.


Training Articles

Providing You With The Edge

New year. New edge.

A new year brings new chances to be your best. So there’s never been a better time to look at new strategies and breakthroughs that can make you better. We’ve got the inside scoop on the tools, tech and yes, even tunes that can help give you the edge you’re looking for.

Tools you can use.

If you’re not currently taking advantage of online tracking tools, now is a great time to start. You can find your pick of tremendous free resources to help organize and track data for your specific performance levels and even count how many hours of sleep you’re getting. Knowledge is power, as the saying goes, so getting a better handle on your personal stats is a great way to identify gaps and help improve your overall performance and focus.

Recharge your way.

A great playlist doesn’t just help you get through the grind of a tough workout, recent studies say it can help you have a better workout overall. Independent research has determined that music can stimulate you to reach better performance levels. That’s why we developed Recharge Radio, a great web resource where you can create your own customized playlist, timed to the match the length of your workout. There’s a great selection of music to choose from, with new songs added every month. Check it out today at Recharge Radio.

Food for fuel.

When it comes to supplements, there are more flavours, products and formats than ever before. But is this a good thing? So much independent research has pointed to the fact that supplements are often a poor substitute for real food. Real food is tastier, better for you and can be much more effective in helping you max out your performance. So when it comes to supplements, it might be best to run right past them and head straight to the grocery store.

Dress the part.

As the health and fitness industry has grown, so has the workout clothing industry right along with it. Today you’ll find many items claiming to give you an edge and accentuate your performance. But can these claims be believed? Certain advances in compression wear and new high tech fibers seem to be proving effective. But as always, it’s best to do your own research online and get at least two independent recommendations before you purchase.

Take advantage of chocolate milk

One of the best ways to get an edge is with the 16 essential nutrients in chocolate milk. To have a better workout tomorrow, it’s important to ensure you’re getting the right amount of nutrients in your diet today. Drinking chocolate milk within 30 minutes of an intense workout can help provide the 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, bookmark rechargewithmilk.ca for all the latest news, events and updates throughout the year.

January is an important month to get focused

By LifeSport coach Jessica Adam

It’s January, winter is here and springs feels like it is really far away! This can be tough on most people’s motivation to get out there and train but the New Year is an important time to get focused or refocused on your training goals for the season. Hopefully setting some resolutions will help, but if you need a little push here are a few ways to get rejuvenated and reasons why consistency now will pay off in the summer.

There is still lots of time. If you have fallen off the wagon a little going into the Christmas holidays, that’s ok but now it’s time to get the consistency back into your training. If you haven’t already, sit down and lay out your goals for the season. You and your coach should do this together to figure out where the areas of improvement are based on last year’s experiences and results. There is still plenty of time to work in a focus session on an area of weakness and turn it into a strength.

Hire a coach. Now is a great time to get a coach if you don’t already have one. They have the expertise to see what needs to be prioritized now and how to go about getting you there while taking into consideration your time, work, and family commitments. They can objectively set out a plan that will put focus on improvements in the right place at the right time so you will be well prepared for race season. It also helps that you have someone holding you accountable for your training which motivates a lot of people to get the work done at this time of year when excuses are plentiful.

Switch it up a bit. If you live in an area with lots of snow which makes outdoor riding tough, get into some skate skiing. This is an excellent intense cardiovascular cross training activity to replace a ride with during the week and get you outside which is a nice break from riding the trainer.

Get to a winter training camp. There are many training camps out there and may be just the incentive you need to get going. A warm climate and expert advice from on site coaches will kick start your fitness and motivation to carry you through the rest of the winter. LifeSport Coaching offers camps in Maui and Mexico in January both designed to prepare you for the upcoming race season.

Train with others. Having a group of people or even just one buddy who you know is expecting you is a great way to get yourself out there on those tough days. Or, you can also join an indoor cycling group for what are usually some tough trainer rides great for gaining strength on the bike.

Consistency is the most important thing. January is a month that can be tough to get workouts in due to bad weather and short days; however, it is better to get most of the workout in consistently rather than skip many in a row. Your fitness will be way ahead in the spring if you get those trainer rides in or even runs on a treadmill if necessary. Remind yourself of why you are putting this effort in and how much better you will be this summer with an amazing base of fitness to build off of for those intense race specific workouts in the spring. You can’t bring your bike out in April and expect to be at top fitness in May but you can with a well laid out plan to build you to that level now.

The bottom line here is that dedicating yourself to a consistent training schedule now and finding ways to keep you motivated will have you achieving personal bests this summer. Winter seems so long at the time but the spring will sneak up on you and wouldn’t it be nice to greet it feeling like you have a head start. So get focused and get going!

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

Athlete Profiles and Special Stories

Spincore for training and rehabilitation

The words ‘rotator cuff’ are used a lot in day to day sports talk but few people truly know the actual function and importance of the rotator cuff.  Basically the rotator cuff is a series of four muscles and their tendons that form a protective and dynamic cuff deep in the shoulder around the head of the humerus.  The function of the rotator cuff is to keep the shoulder joint itself well aligned during activity or against gravity.  They do not generate a lot of power but are rather endurance muscles that have to work in harmony with the major muscles of the shoulder.

The major ‘prime movers’ of the shoulder are muscles like deltoid, pectoralis, latissimus, and others.  These are the muscles that we rely upon for strength and power.  When they are working they could sublux the shoulder joint if it were not for the centering actions of the rotator cuff.

When we exercise or load the shoulder most exercises are done in ‘internal rotation’ and yet we need very good internal and external rotation of the shoulder as well as balanced muscle strength and endurance in both internal and external rotation.  When our muscles are imbalanced in the shoulder it can lead to impingement, pain, reduced performance and injury.

One of the strengths of using Spincore for crosstraining is that it makes you exercise the entire rotator cuff, not just those involved in internal rotation.  This will lead to improved shoulder muscle balance, endurance, and function.  This will lead to better training, injury protection, and improved results.

Check out our videos and our 2013 New Year Sales.  Pricing is now $199 for the Helium 6 model with no GST and flat rate shipping of $30 in Canada.

Order at Spincorefitness.com



You can view the rest of the Spincore Videos at the Spincore Fitness YouTube Channel.

RIDE Milton Open House – January 26th, 2013

Join RIDE Milton as we celebrate our year anniversary with an Open House. Enjoy some snacks, coffee, and delicious shakes while checking out the facility and the computrainers – test riding, if you like! On hand to answer any questions will be PowerBar, Rocktape as well as several coaches (tri, swim and biking). We hope to see you there! January 26th, 2013, 10am to 1pm.

MSC Radio – Catch new interviews with our race winners

We’ve got a huge collection of lots post-race interviews with many of our race winners, including members of theRecharge With Milk Development Team and the Recharge With Milk Mentor Team.

Listen and learn more at MSC Radio. If you’ve got an interesting story or know of a fellow racer with one, please let us know at newsletter@multisportcanada.com


Camps, Clinics & Other Events

Panama City Training Camp with Mat Reid

Panama City Beach Winter Training Camp
Join 4-time Worlds Age Group Coach Mat Reid from March 3rd-9th or March 10th-16th for a triathlon training camp. Website iswww.panamacitytrainingcamp.com. This camp is the best valued camp in North America. Single person costs are as low as $575 (travel, condo and training). Families more then welcome. 64 attendees in 2012. Email Mat Reid at matcreid@yahoo.com.

Fighting Koalas Winter Triathlon Series
Register today for a winter triathlon. Dates are Sun Jan 13th, Sun Feb 10th and Sun Mar 31st. Cost is $40. Distances are a 750m swim (Flamborough YMCA), 20k cycle (Compu-Trainer Studio) and 5k run (outdoors). The location is Waterdown (between Hamilton and Burlington). Email Mat Reid at matcreid@yahoo.com.

Absolute Endurance 2013 Tucson Training Camp

Come train with MultiSport Zone this winter!

CompuTrainer:  Ride any (or all) of the Recharge with Milk Series courses all winter long!

Treadmill: Tempo runs no fun outside?  Come into the store and run.

Spin class: Saturday mornings from 8-10 AM $100 for the season (December to April).  Bring your bike/trainer and get a good Saturday morning workout.  Limited spots available, so call to reserve today.

Coaching: Looking to change things up, change distance or focus?  Give us a call at 519-685-6600 to arrange a coaching meeting and become a MSZ Athlete.

Winter Defost Part 1 with Healthy Results

April 7 to April 13th

The week is FULLY coached. You will have access to a coach all day, every day. The goal will be to improve your fitness and technique to give you that jump on the competition.  ARRIVAL DAY: April 7th, 2013 (Afternoon) /// DEPARTURE DAY: April 13th, 2013 (Evening)

Packages include:

  • Accommodations, Van Transportation, Pick Up and Drop Off at Airport, Camp Organization
  • Access to a 50m Pool, Access to OW swimming, Fully coached workouts, Video: swim, bike, and run during the week

To Register Contact Healthy Results at: Richard Pady – rpady@healthyresults.ca

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!

Winter Getaway Camp:  We have 2 x 1 weeks camps in  Clermont, Florida, Feb 9 – 16 and Feb 23 March 2. These weeks are a great chance to get away in the middle of winter and put in some great training out in the Florida sun under the guidance of some of the sports top coaches!

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.

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

apres_velo_red_square_logo_lg timex_black Hero Burgers RudyProjectRacing-BLACK400
Official & Exclusive T-shirt Designer Swim & Wetsuit Sponsor Volunteer Sponsor Timing Sponsor Post Race Food Sponsor Eyewear & Helmet Sponsor
Hammer_nutrition Adult_Essentials_image002 Brooks_LogoV_Black_400 xx2ilogo.black.red1_400 mcp series_computrainer
Nutrition & Hydration Sponsor Vitamins Running Shoe and Apparel Sponsor Eyewear Sponsor Series Photographer Bike Trainer Sponsor

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Local Presenting Race Sponsors

Trysport_niagara_400 New-Absolute-Endurace DuTri&Run
Binbrook & Welland Toronto Island, Wasaga Beach, Gravenhurst Belwood, Lakeside

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Silver Level Sponsors

TRICO-LOGO clifbar headsweats_logo countryharvest 2007kinesys_logo
Official Bike Box Nutrition Bar Official Headwear Post-Race Bagels Sunscreen

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Retail Sponsors

DornellasMultisportcanadaGLOGO_400 gears muskoka_outfitters_new retail_RUNNINGFREE_redandblack_600 Du_tri_run MultisportZone

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Local Partners

IDA_rexall retail_RUNNINGFREE_redandblack_600 londonhonda SiskindsLogo

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Accommodation Sponsors

marriott_res_inn_id_5c Quality-Hotel-and-Conference-Centre Best_Western_logo.svg_ westin_logo
Bala Falls
Woodstock Welland Toronto

Thank you for racing in the MultiSport Canada Triathlon Series!
John Salt and the MultiSport Canada Team