June 2013 Newsletter

Heading into the heart of the season?

We had a great 12th season kick off race at Woodstock and the month of June will be a busy one with races at Binbrook and at the Welland Triathlon Weekend featuring the Welland Half Iron – site of the 2013 Ontario Long Course Championship.

We hope you like our new website, and the other new additions including the race kit bags from Adult Essentials Gummies, Headsweats hats, the cool new race t-shirts from Apres Velo, and how about the new podium and run course signs courtesy of Recharge With Milk? The post-race Chocolate Milk and HERO Burgers continue to be a big hit. Hopefully you’ll choose to join us for all of these great race features and more, as often as you can. As always, the latest news and updates will be posted on the Series website, on Facebook and on Twitter.

Enjoy the June issue as you gear up to meet all of your summer triathlon and duathlon goals.

Feel free to send any articles and feedback.

Series News

Recharge With Milk and Richard Pady Bio

If you haven’t already see the TV bio of Richard Pady, filmed by the Recharge With Milk team, here is your chance. Hear how dedicated training can bring a great athlete back from a serious accident. Look for it on The Score!


Join us for Challenge Roth 2014!

Challenge RothMultiSport Canada will be heading back to the world’s biggest triathlon once again and you have the chance to get a coveted spot on the start line.

The extremely popular Challenge Roth sells out in less than 24 hours but we will save you the trouble and offer you a guaranteed spot by joining us on our fourth excursion to this epic race. Spots will be at a premium and we expect to sell out.

Contact John Salt (john@multisportcanada.com) before August 30th to reserve your spot for the 2014 edition of Challenge Roth.

Don’t Miss Out!

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 FREEZONE from www.mysportsshooter.com

mysportsshooter.comAfter each race make sure to check out the FREEZONE at My Sports Shooter on Facebook.

Mike Cheliak will upload contain fun shots, candid photos, dogs, cats, kids, cheering fans and other amazing shots from the day. You can view and download any photos from this area in medium resolution at NO COST!

The award photos will also be in the FREEZONE gallery. The photo will be a customized podium shot with text and graphics with the race, date, names of all participants in the category as well as the statistics directly from Sportstats. You can download your free customized award in full print resolution. This totally streamlines the free award process and gives you an amazing keepsake to mark your achievement.

The Latest Episode of MSCtv – Belwood Triathlon & Duathlon

The latest episode of MSCtv is here! In this episode, Ignition Fitness head coach Tommy Ferris offers up some simple advice to make sure you have a great race at the Belwood triathlon: don’t try anything new on race day! It’s a simple tip but it’s not to be taken lightly. Don’t eat any new foods, don’t use any new gear for the first time, don’t do ANYTHING differently! If there is something that you’d like to do at this race for the first time, make sure you’ve practiced it ahead of time. Check out the video for all the details!

Always a favourite race on the local scene, the Belwood triathlon offers a great swim in Belwood Lake, a fair course on the bike, and flat, shaded trails on the run, and as of 2013 the race is officially a member of the MultiSport Canada series. The course is straightforward and doesn’t offer any terribly challenging elements, and it’s the type of course that’s suited to everyone. It’s fun and fast so you could come away from this one with a great time!


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!

Welland hosts 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.

Trysport Niagara at Binbrook and Welland

Trysport NiagaraTrysport Niagara is proud to be sponsoring two events this year in the Recharge with Milk Triathlon Series. Trysport will be setup at both events with a full line of triathlon apparel, accessories, nutrition, and wetsuits.

Wetsuits Rentals: wetsuits rentals will be available at both events. For best selection and to ensure your size please call ahead to Trysport Niagara to book and reserve your size: 289.820.5521

Aero Helmets: a good selection of Giro and Bell aero helmets will be on sale at both events. Get the most aerodynamic advantage for the dollar.

Wetsuit Sales: Wolfgang Guembel is the product designer for Nineteen Wetsuits and Trysport Niagara offers the whole line of Nineteen products. Visit with Wolfgang to ask about wetsuit fit, design, use, and care.

Pearl Izumi: Pearl Izumi demo shoes will be on hand in Binbrook and Welland with Trysport Niagara. Come and try the shoes that are revolutionizing efficient running.

Race Recaps on MSCtv

Make sure to check out our post-race video recaps on MSCtv. Here is our first one from Woodstock.

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.

Please Support Joe’s Teamjoesteam-2013 at Binbrook

MultiSport Canada has been working with Joe’s Team since they first approached us in 2007.

That year we used our race in Gravenhurst to raise funds for the Princess Margarent Hospital Foundation (PMHF).

Since then we have collaborated with the PMHF in producing the Joe’s Team Triathlon on Lake Joe.

In 2013 we have identified Woodstock and Binbrook as Joe’s Team affiliate races.

Support the PMHF.

Read more about Joe’s Team.

Save the Date!

Wasaga Beach RunOn 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.

CGMHF thermometer

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 

Rudy Project

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.

APRES VELO Welcomes MultiSport Canada To The Greatest Range Of Cycling Tees On The Planet!

Apres Velo - Save 20%

Get 20% Off Sitewide Today


Simply enter this code into the “discount code” box at checkout.

*Code must be entered to receive discount

*Offer excludes Bundles & Gift Vouchers

*Offer cannot be used in conjunction with any other promos/offers.

Visit ApresVelo.com

MSC Racers save at D’Ornellas MultiSport

Dornellas Multisport GearD’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.

Book Your Welland Accommodations with Niagara Residence & Conference Centres

RCCLogo1 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 theBedroom 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


Computrainer – SpinScan: Smoother is Faster

SpinScan Overview

Order a Computrainer with 0% Financing and 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, Jim Donaldson — Ext 347, Miki Nishihata — Ext 306

Training Articles

Sports injury prevention

MILK-ENERGY_RECHARGE_RGBPushing yourself to the limit to achieve your very best is what everyone strives for, but that can bring with it the potential danger of serious injuries. The best way to avoid harm remains the combination of proper technique, nutrition and training. Let’s look at some tips and strategies to stay safe and get the best results.

Sport injury prevention.

It may seem like injuries are inevitable, but the degree of damage can be minimized by taking care of certain fundamentals. Better technique is one way to make sure you aren’t putting yourself at risk, as well as proper warm-ups and stretching. It’s also essential to be mature enough to acknowledge when you’re tired and ease up if you’re pushing yourself into a risk zone.

Recovering the right way.

By taking the proper steps to muscle recovery, you can make your body stronger, which will help with injury prevention during future workouts. That’s why it’s good to have chocolate milk on hand within 30 minutes of finishing a workout. An intense workout can do temporary damage to your body and it’s important to know what you need to do to help it recover better and stronger.

Muscle growth and repair.

It’s well known that after a serious workout, your muscles are strained, only to build back up stronger afterwards. What isn’t so well known is how much recovery is influenced by optimum rest and nutrition. Feeding the body what it needs immediately after a workout gives you an edge in making tomorrow’s workout better.

Milk helps.

With 16 essential nutrients, chocolate milk is the ideal beverage for athletic recovery. 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 information, bookmark rechargewithmilk.ca for all the latest news, events and updates throughout the year.

Coach’s Note from Lance Watson – Thought Patterns, and Dealing with Pressure

Lance WatsonWhen you are out training, it is empowering to start becoming aware of your thought patterns. Obviously the way we think and the things we focus on in practice become habitual over time, and that place we regularly visit in our mind and spirit become an automatic response to stress and stimuli on race day.

It’s good to think about positive moments in life when you are solely focused on one thing. Consider young love- a couple that is so engrossed in each other that there aren’t any conflicting “worry” thoughts hovering around in the back ground, clouding their experience: “how will I make rent this month; will I pass chemistry this term; will my boss ream me out at work today?” They are in a state of “flow” with each other. They are immersed in the act of just being present and together.

Now think about training and racing.

Most people who do triathlon love some aspect of training for sport. It might be the endorphins from a speed set in the pool, or the fluid rhythm of a base run. Feelings on a positive day usually range from calm to uplifted or excited. Interestingly, we can often become completely immersed in a negative, energy sapping thoughts as well. “This is hard; my legs hurt; I feel heavy; how much further; I don’t like this”… You can dwell on these types of thoughts for long periods of time. In Ironman, these types of thoughts can be deal breakers. One of the biggest challenges of the Ironman is that it is just such a long time to think out there.

The next time you find yourself immersed in a negative thought pattern, consider past experiences in sport or life when you felt mentally light. Revisit some of your positive mental sessions. I will bet that your mind was clear that day, and for one reason or another you decided that day you were going to have a positive, on-task experience out there. Take ownership of that mental mindset. It’s a potential tool in your tool kit you can practice, hone and use on race day.

Which thought patterns have you created? It is a positive process of movement and mental lightness and clarity? Or is it a personal battle against gravity, oxygen debt, and pain? You decide.

And About Pressure

Here’s something to consider: pressure is manufactured! Pressure isn’t something that happens to us – it is simply how we perceive the situation we are in. Athletes need to learn this, because once they understand that pressure is something they create, then they also understand that pressure is therefore something they can control. By controlling their responses to different situations, athletes learn to take adversity in stride.

Here are some tips for controlling responses to pressure:

Pressure only exists if you are concerned about the outcome. Train your mind to stay in the present and let the outcome take care of itself.

Ensure you have good training preparation leading up to competition.

Learn to practice at the same level you compete at.

Practice focusing on the right thing at the right time, regardless of what is going on around you.

Never, ever give in – maintain commitment and desire in the face of adversity.

Often athletes rush things on race morning when they are under pressure. It’s better to slow down and get it right than to rush it and make an error.

Some people benefit from relaxation exercises prior to competing.

Practice thinking positively in all situations during training and racing.

Share how you feel with others – talking about how you feel can help you to deal with it.

Strive for excellence, not perfection. It is okay to make mistakes under pressure, just as it is alright to make mistakes in training – so long as you recover well and learn from them.

Focus on technique or strategy.

Pay attention to the things you have practiced – they are familiar so they won’t feel pressured.

It’s not about your feelings, it’s about your actions. Take the focus off of how you feel, by putting your focus onto what you will do.

Identify the actions/skills that suffer most when you are in a pressure situation and put extra time into practicing those skills.

Maintain your belief in yourself, no matter what the situation.

lifesport-coaching-logoLifeSport head coach Lance Watson has coached a number of Olympians, Ironman and Age Group champions. Lance and the coaches at LifeSport enjoy working with athletes of all ages and abilities.

Contact us for coaching enquiries or visit us at www.LifeSportCoaching.com

Athlete Profiles and Special Stories

Milton Half Marathon – You can save $5 off the entry fee!

miltonmarathonOnly three months until the Milton Half Marathon. 2013 will be the second year of this amazing race and it will be even bigger and better. More entertainment on course, a new 1km Kids’ Fun Run (with medals!) and new product sponsors, are all improvements on last year’s race!

Join our free running clinics at the Milton store, visit www.runningfree.com for more information.

For all our Multisport friends, receive $5 off with coupon code ‘Multisport’ before June 30th.

Running Free Milton is now located on the upper level of 446 Harrop Drive, Milton, ON, L9T 3H2. If you haven’t been to the new location, come check us out!

A Great Day

Scott Awde – Swimmer, John Poole – Cyclist, Jerry Kleiner - RunnerThings sure have changed over 30 years.

As a 50th birthday gift to myself I decided to coerce two fellow teachers to join me in the Tri – A – Tri Relay as part of the Multi-Sport Canada series beginning in Woodstock at Pittock Lake on May 26th.

The race I found was secondary to the incredible atmosphere and sheer multitude of triathlon enthusiasts that were present. I could not believe how the event has grown from the old ‘Woodman’ days.

Just getting into the park was an adventure as streams of cyclists were going in and coming out…so I parked my car and say and watched the well oiled machines and riders zoom by…I was a bit jealous of their rides but I was confident my Nishiki steel framed old school bike would do the job.

We had purchased a wetsuit for our swimmer the day before when we found out wetsuits were mandatory and he proceeded to try it on…zipper to the front !!!  We remedied that and got him in the water and our race was underway.

Our motto for the day was, ‘Compete to Complete’  and that was going through my mind as I began my journey. A steady headwind going out was only tolerated by the fact I knew it would be reversed as I headed for home…I waved to all the marshalls on the road and tried to high five one of the Police officers but she would have none of it….people passing me on the bikes were very polite as they would say…”On your left John!”…I thought how on earth do they know my name…then I realized I had my race number and name pinned to my back.

Coming back into the park I was greeted by friends and family cheering us on…I tagged off my runner and he sprinted out only to be seen again greeted by water bottle squirts and finish line claps.

We finished second in the relay category…out of two teams !!!

We will all race again and one of us is even thinking of graduating to doing the Tri – A – Tri all alone…here’s a hint he is the only one of our team that can swim !!

Thanks Multi-Sport Canada for a great day.

Scott Awde – Swimmer

John Poole – Cyclist

Jerry Kleiner – Runner

Markham Running Room “Try a Tri” …and how it all began!

Markham Running Room Tri Clinic

Markham Running Room Triathlon Group

One of the Tri members, Bonnie Fowler, had a thought that it would be a great clinic to start. Although she could not foresee the amount of time and effort it would take, she got started planning without hesitation! First, the clinic needed participants and leaders. After asking around Bonnie found a few interested participants, then the fun began! Finding leaders was not easy, but one lucky day Lynne Wardle-Ransom volunteered to take on the challenge. Lynne has competed in Triathlons for the past 7 years including a half Iron Man distance, and was very willing to share her knowledge. From there, Bonnie and Lynne recruited the team of Cycling Coach Rod Usami, and Triathletes Kim Brophy and Louise McGill to round out the Markham Tri Team.

With continued efforts we are happy to report we are now in week 5 of our 11-week training program with 31 members. With much excitement the group received the generous donation of bathing caps and shirts from Multisport so now the team can find each other in the crowded lane swim at the local pool and on the road during our runs. The members range from marathoners, even a Boston Qualifier, on one end of the spectrum, to a few that can barely swim on the other. Our clinic nights have volunteer speakers on bike fitting, wetsuit selection, swim technique, strength training, nutrition and sports psychology. Ski and Ride, our local cycle shop treated us to pizza and a tire changing workshop but Bonnie was very excited to find out that her CAA membership included her bicycle should she have a flat on the road!

What you soon notice in this group is the support system they provide to one another. It is not always about how fast you are, or what a good swimmer you are – or aren’t for that matter! The clinic has been about camaraderie and teamwork, and together this group could accomplish anything. There is no doubt that for some, this is the beginning of an amazing journey of physical and mental strength. When you see the Markham Running Room in Belwood on July 20th give them an extra special cheer! Go Markham Try a Tri!!!

Camps, Clinics & Other Events

Aktiv Open Water Swim Series

AktivSwimNew this year is a triathlon specific open water swim series hosted on the same flat-water course as the Welland Half Triathlon.

Aktiv Life (www.aktivlife.ca) is proud to be hosting a 6-race series on Friday evenings of 1.9km and 3.8km distances with both wetsuit and non-wetsuits categories.

The first race is this Friday, June 7, and the second is the Friday of the Welland Half weekend (Friday June 21).

The June 21 event is ideal for those racing the Half on Sunday.

There are registration options for both the whole series and individual races.

Visit AktivLife.ca or TrysportNiagara.com for more details.

NRGPT Mt. Tremblant Training Camp

NRGPTMt 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

Fit 2 Tri Multisport Coaching

Novice Triathlon Training

Specifically designed for triathletes and duathletes new to the sport or having a few years’ experience.david_jenkins_fiit2tri

Tuesday evenings: 7 to 9 pm Starting May 28th for 8 weeks

Location: Runners Mark, Port Credit, Mississauga

 Cost: $120 for the series or $25 for individual sessions.

Topics: Swimming: swim technique, training tips, open water swimming, sighting, tactics, wet suit care and maintenance

Cycling: bike handling, training tips, hill climbing, gear changing, maintenance and repair.

Running: technique, drills, training tips, hill training, tempo runs and bricks.

General: warm up and cool down, transitions, stretching, hydration and nutrition and any other topics participants bring up.

To book your spot in this fantastic course designed to get you to the start line feeling comfortable, ready and eager for the challenge of completing a triathlon.

Contact Dave fit2tricoach@gmail.com cell 647-224-0374 or Lorene at trihard@rogers.com cell 416-553-3676 for more information.

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