May 2013 Newsletter

Are you ready?

In just a mere few weeks, MultiSport Canada will unleash its 12th season of the Recharge with Milk Triathlon Series.

The Series kicks off on Sunday May 26th at the Woodstock Triathlon & Duathlon and we hope you will be there to join us.

We’ve got lots of new things coming – like our new website, some will be announced here and as usual the latest news and updates will be posted on the Series website, on Facebook and on Twitter.

We hope you enjoy the May issue as you prepare for the exciting start of the 2013 season.

Feel free to send any articles and feedback.

Series News

We Have New Website!

Check out our new MultiSport Canada and Recharge With Milk Triathlon Series Website. Lots of work went into this re-vamp to produce a clean and fresh look. Kudos to Chris Pickering. Not only is he a fast triathlete (9:33:46 at Challenge Roth last year) but the computer maestro put this whole thing together. We hope you like it.

A New Season Of Racing and A New Season of Photo Memories!

My Sports Shooter on Facebook

We are thrilled to be part of the MulitSport Family for our 11th year!  Excitement is building as we move into a new era of photography service for all the participants!  There are some amazing changes in how we are going to deliver you the BEST sports event photography in the country.

We will be adding a tent to the vendor event area where you can check out some info about us and our services as well as get a great FREE portrait done by one of our crew!


YES!  We are still running the wildly popular “You’ve Been SHOT!” raceday award!  A panel of judges (me) will be sorting out the most amazing shot from the race and the winner gets a FREE high resolution copy of the image!  You also get your name in lights (well in the post-race email anyway).  Smile big, act silly, jump for joy or tuck and roll.  Just remember to do it for the camera!

We are happy to announce the My Sports Shooter event FREEZONE gallery!  This gallery will be linked to after every race and will 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!!!!

One of the My Sports Shooter crew will always be handy at our “My Sports Shooter Photo Tent”.  We will be offering photos of any participants, family members (including your beloved bike) and will be posting them in to the FREEZONE gallery.


The free custom photo for our award eligible athletes will continue but in a different manner.  The award photos will now 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 instead of having to claim it by using a coupon.  This totally streamlines the free award process and gives you an amazing keepsake to mark your achievement!

What if I can’t stay for the podium???  We are encouraging all podium participants to stay for the group shot but if you are not able, we are asking you to head to the Photo Tent area and get a great portrait done by one of our crew members.  This photo can be taken with just you or with your bike if you want.  The image will be customized with your race results and put in the FREEZONE gallery.  You will be able to download it shortly after the event.


We will no longer be offering any coupons, discounts or free action shots for any participants.  We have the FREEZONE gallery which will have lots of amazing photos from the day and encourage you to visit the Photo Tent to have a portrait done while you are on site.  Those shots will always be free for you to download directly!

The Latest Episode of MSCtv – Welland Triathlon

The latest episode of MSCtv is here! This time Ignition Fitness head coach Tommy Ferris presents a quick, easy, very effective tip you can use when swimming the Welland triathlon swim course. This course offers one of the fastest on the circuit, and if you’re planning on racing here there’s a good chance you’re going to come away with a personal best time, whether racing the Give-It-A-Tri, triathlon, or half iron distance. The Welland Canal has a north/south current, so be sure to keep this in mind when swimming both with and against the current. Check out the video for all the details!


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

Please email us at with any questions or feedback. Happy viewing!

Welland designated as 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.

Woodstock 2013 Preview on MSCtv

As we stated earlier, the 2013 season opens at Woodstock. In case you missed our preview last month, here it is.


Races Filling Up Faster in 2013 – Sign up for Woodstock and others

Visit our Race Registration Page so you don’t miss out on all the fun.

Race Shirts Designed by Apres Velo – Order your Woodstock T-shirts by Sunday


You have until Sunday night to order your Woodstock T-Shirts. 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

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.

Its Back! – MultiSport Canada Recharge With Milk Development Team

Back for a second season, MultiSport Canada has joined forces with Recharge With Milk to form a development team for up-and-coming Ontario triathletes. We will be selecting four female and four male triathletes/duathletes. These eight athletes will be given a minimum of four free races, a racing jersey and mentoring by professional coaches and athletes. Our mentoring team is made up of Richard Pady of Healthy Results Training. Nigel Gray, Fiona Whitby and Slyvie Dansereau of NRG Performance Training and Cindy Lewis of Absolute Endurance.

Athletes who are interested in being part of our team should submit a short racing resume which includes their race results for the past few years and their reasons for entering the sport of Triathlon or Duathlon and their aspirations for racing in the sport. If they have a goal of racing professionally we would also like to know their goals whether ITU, Ontario based or Half/Full Iron distance. Please submit your resume by email and include Development Team Resume in the subject line.

“MultiSport Canada has always looked for ways to support athletes and the development of the sports of Triathlon and Duathlon. We realize that there are not a lot of opportunities for young athletes to obtain sponsorship and support so this is our small way to help. We will continue to look for and develop new ideas that will assist athletes.” – John Salt

No Other Race Series does this – Missed Race $5 Discount

On April 19th we sent an email to every individual who entered a race in 2012 and did not make it to that race. As promised we are giving all of those athletes a $5 discount to the 2013 version of the race they missed in 2012. If you have opted out of our email list we will be unable to send you your discount. You will need to contact our office by emailing

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.

Save 20% at Apres Velo

Apres Velo, the company behind our cool race shirts this year, is offering our racers 20% off their top quality apparel. Click on the banner below to reveal the discount code and to browse their items.


Best Western Plus Rose City for the 2013 Welland Triathlon

BestWesternEvent Dates: June 22 & 23, 2013

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

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 (      Phone: 905-641-4435 Ext 2009

Early Season Race Wins Thanks to Computrainer

ComputrainerThePuckOne of the advantages of training on CompuTrainer through the winter is that you can expect to do well in the early season races. This expectation is borne out by the number of major races which our professional triathletes have won so far in 2013  (incidentally, none of these pros were solicited for sponsorship; they each requested it). To excel in the spring (and the summer), train on CompuTrainer.

Jessie Donavan – Champion – IRONMAN Spec-Savers South Africa (April)

“People were very impressed that I was able to come from pretty much 100% indoor biking on my CompuTrainer to race ready in S. Africa. I definitely wouldn’t have won without the focused bike training all winter. As a mother of 3 young children I love the ease of being able to complete exactly the workout that is scheduled whenever I have the time in the day and whatever the weather.”

Andy Potts – Champion – IRONMAN 70.3 Oceanside, CA (March)

“The only time I ride outside is when I race; otherwise I am always on my CompuTrainer. CompuTrainer is the most used training tool I have”

Eneko Llanos – Champion – IRONMAN Asia-Pacific Championship (March)

“CompuTrainer is my best Power Training tool!”

Order a Computrainer with 0% Financing and now lower cost USPS Shipping to Canada.

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

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

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

Training Articles

Achieving Your Accomplishments: Richard Pady

MILK-ENERGY_RECHARGE_RGBFew people have been able to summon the courage, strength and fortitude to master the challenges of a triathlon. For Richard Pady, it’s fair to say he’s almost had to do it twice. At the height of his powers, he was struck down in a terrible accident and faced a difficult road back. His story is an inspiration for anyone looking to achieve their own dreams.

A promising start

Richard began his triathlon career at the age of 14, with somewhat middling results. But there was something about this extreme test of events that had captured his imagination. He would try again and again and go on to compete at the highest level of the sport for the next 20 years.

A terrible crash.

In 2010, during his bike segment of the Welland triathlon, Richard was clipped by the mirror of a car and went crashing in to the driver’s side door. His left humerus was snapped, resulting in a full reconstructive surgery, including the insertion of a plate and screws and a grueling process of physiotherapy and recovery.

The road back.

Despite dire predictions that he would never recover his swimming stroke, Richard worked hard to recover the strength in his arm and now feels that his left arm is stronger than it’s ever been. With hard work, dedication and proper diet, Richard was ready to resume his career.

Return to excellence.

In 2012, just two short years after his terrible accident, Richard was able to capture the Recharge with Milk Triathlon Series overall championship. It was a testament to his determination, his training and his commitment to nutrition that he was able to climb all the way back to the highest levels of his sport. He credits proper nutrition for much of his success, so much so that he refers to it as the fourth sport in a triathlon.

Milk always helps.

As an instructor, as well as a competitor, Richard stresses the importance of chocolate milk’s 16 essential nutrients to his students. He knows firsthand that 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 for all the latest news, events and updates throughout the year.

Practice your nutrition strategy before race day

Jessica AdamBy LifeSport coach Jessica Adam

Your nutrition during racing and training should really be considered the fourth discipline of triathlon.  It is just as important as any of your workouts.  You can train to perfection but if you miss the opportunity to really dial in your nutritional needs before your event your day could be over very quickly.  The key to figuring this out is starting with a basic guideline but ultimately there will be lots of trial and error testing during your training.  The following will help guide you through some strategies of practicing your nutrition while training so that you may be confident that you will get through your race with optimal nutritional requirements.

Start with a basic guideline.  We will use the example of an Ironman race for this calculation. The average Ironman athlete will burn at least 500 calories an hour and can easily burn up to 800 depending on intensity, the harder you race the more calories you will burn.  In other words, a 9 hour Ironman athlete would potentially burn more than a 14 hour Ironman athlete. The goal is to replace 30-50% of these calories during your race, so you will need to consume about 250-400 calories/hour.  From these calories, an athlete should consume about 1 to 1 1/2 grams of carbohydrate per kg of bodyweight per hour.  For example, a 150lb (72kg) athlete burns about 150-225g of carbohydrate per hour, so this athlete should try and consume about 72-100g in that hour.  For example, a PowerGel has 27g in 110 calories and a PowerBar has 65g in 240 calories which equals 92g of carbohydrate in 350 calories.

For shorter distance races, you may need more calories per hour as you are generally racing at a higher intensity.  You need to calculate these calories from both your solid and liquid consumption.

Build off the guideline.  The guideline is a good place to start but more often than not your personal caloric intake will be different from the exact numbers listed.  The reason for this is everyone is different in their ability to absorb and use calories.  Some people may find that that many calories gives them stomach issues while others may be able to take in more with no problem.  You have to figure this out on your own by practicing during training and racing.  It takes time for your body to be able to absorb and use these calories efficiently. You must keep a diligent watch on your consumption per hour and write it down when you get home including how you felt performance wise.

Use training races as nutrition guinea pigs.  You should build in a training race or two into your program just to test nutrition.  This is because as the intensity shifts so might your caloric needs and/or the way your body handles the intake.  You need to consider things like the changing temperature as the day goes on, transitions, and logistics of how you will carry your calories to name a few factors that may differ on race day than in your regular training.

Transitions.  After both your T1 and T2 transitions, you may want to wait 5-15 minutes before in taking any calories, till your heart rate settles down a little.  The reason for this is it may cause gastric distress in some people to intake calories immediately after swimming or when they start running.  Again, you will have to test this out in training and racing to see how your body reacts.

Bike/run differences in consumption.  Another variable to consider is that your delivery method may differ from bike to run.  For example, you may find that you like more solid food on the bike such as PowerBars but will move to a liquid form of calories like PowerGels for the run.  Most people find they can take in more calories on the bike than run due to the low impact nature of the bike and ease of delivery.

Sodium.  Again, many factors come into play for sodium requirements while racing and just like your calories you need to practice what works for you when it comes to your sodium intake.  Race distance and intensity, temperature/humidity, and your personal perspiration rate will all factor in to your sodium requirements.  It’s a good idea to train during the same time of day as your goal race from time to time so that you can get a feel for your needs.  500-800mg of sodium per litre of fluid consumed is a good guideline. Check what is in your products before taking sodium capsules. PowerGels already have 200mg of sodium for instance.

Try different brands.  If you are having nutritional issues like cramping, bloating, or bonking to name a few, it may not be how many calories you are in taking but the type.  Many brands offer sample packages of their products and you may have to try quite a few to see which one works best for you.  Some contain pure carbohydrates, while others are a 4:1 ratio of carbohydrates to protein.  You should try different things to see what your body responds to best.  Pay attention to both performance and recovery as you may find you recover faster with different types of nutrition.

Find out what the aid stations are serving at your race.  This is such a common mistake many athletes make.  They practice with one brand and then plan to only use what they are giving out at the aid stations at the race which potentially they have never tried before.  Aid stations are a necessity in longer, hotter races  but you should strategize on how you are going to carry all of your nutritional needs with you to the best of your ability.  You may need to mount an extra bottle cage or rear cage on your bike, adapt to carrying a hand strapped water bottle or fuel belt for the run, and pack your half way bag at an Ironman event accordingly.

There is a lot of preparation involved when planning a nutrition strategy for triathlon racing.  Your diligence in this preparation will have a big pay off at your events when you get to the finish line fuelled optimally.  It will make for a much more pleasant racing experience and ultimately help you to perform at your very best.

lifesport-coaching-logoLifeSport 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

Mind Control: Boost your focus for better performance.

lindseyforbesBy Dr. Lindsey Forbes, C.Psych.

To perform at your best, physical strength, stamina, and powerful lungs aren’t enough – you also need a strong mind and focused concentration. During training, there are a variety of competing demands on your attention, which can make it tough to stay focused during workouts. Do you trod through workouts on autopilot mode or find yourself mentally preoccupied with thoughts about work, the next day’s workout, or making a grocery list? While some degree of mental chatter is expected (sometimes the most flexible, creative thinking can come during a long run!), being focused and fully present can help you get the most out of your training and can mentally prepare you for the distractions of competition. During races, there are countless distractions that can interfere with your focus and concentration and can quickly derail your physical efforts. Is your mind plagued by self-doubt or preoccupied with uncontrollables (e.g., weather, other athletes), discomfort (e.g., pain, fatigue), and obstacles (e.g., lagging behind in the swim)? Are you absorbed in the past (e.g., previous races) or the future (e.g., your finish time)? To achieve your best performance, it helps to stay focused on the present moment and the task at hand…although this can be easier said than done and takes some practice!

1) Improve your awareness. To focus your mind, you first need to know where your mind is. For a practical illustration, set a timer for 5 minutes and sit quietly without any external distractions (e.g., phone, computer), simply taking in your surroundings. After, notice what happened in your mind. If you’re like most of us, you noticed your brain’s tendency to wander – aptly described in Buddhism as “monkey mind” as we continuously jump from 1 thought to the next, much like a monkey swinging from branch to branch. Next, pay attention to what’s going on in your mind during your next workout – notice what fills your “thought bubbles” and see if you can catch your “wandering mind.”

2) Decide where your mind needs to be. For best performance, it’s important to be totally focused on the present, on the task at hand, and on what you can control. This way, there’s little mental energy left to worry about the outcome or to negatively judge your performance. Focusing on outcomes (e.g., winning, time goals, rankings) can be very distracting and can quickly produce worry and take you out of the present moment. Self-doubt and negative thoughts (e.g., “it’s over, I’ll never make up that lost time” “what if I hit the wall again?”) can quickly derail your performance. Practice “letting go” of uncontrollables (e.g., the weather, other competitors) and focus on your immediate performance, on behaviours under your control (e.g., fueling, pace, technique/form, breathing), and on positive thoughts (e.g.,  “I’m ok, I’ll get through this, I expected to be uncomfortable, the pain means we’re almost there”).

3) Practice putting your mind where it needs to be. Once you’ve become more aware of your inner chatter and have decided where your mind needs to be, begin to intentionally direct your attention. Work on maintaining your focus over longer periods and regaining your attention when it’s lost. The following tips may help you improve your ability to be present, aware, and focused during training/ competition:

Breathe right: During exercise, deep belly breathing is critical to provide us with enough oxygen and to protect our muscles from fatigue (demonstration). Aside from the obvious physical benefits of belly breathing, your breath can be a primary focus cue to help you aim, sustain, and regain your attention. During training, focus on breathing deeply and notice the feeling of air as you inhale/exhale.  Relax your shoulders and keep a continuous flow of breath, timing your exhale with your foot fall/pedal stroke. While swimming, practice breathing on both sides and exhale forcefully to empty your lungs.

Practice mindfulness: Take 5-10 minutes each day and practice being present and aware, allowing your physical senses to guide you. For example, when you’re taking a shower, focus on the feel of the warm water touching your skin, the smell of the soap, and the sound of the stream of water. When you’re out for a run or ride, notice the smell of the freshly cut grass, the visual images of the trees and flowers, the feel of your feet hitting the pavement, and the sound of your wheels.

Use focus cues. Using your senses as a guide, choose specific task-relevant cues to focus on during training/competition. For example, you could focus on cues that are kinesthetic (e.g., stroke technique, foot strike, breathing deeply/continuously), visual (e.g., sighting the course during the swim), and auditory (e.g., the rhythm of your arm stroke during the swim, the sound of your breath). Focus on your form and technique (e.g., standing tall with relaxed shoulders during the run). Use cue words or mantra’s to focus your mind, with phrases that are short, positive, action-oriented, and instructive.  They should reflect how you want to feel and what you plan to do (e.g., “relaxed and ready,” “start easy, finish strong,” “quick, light steps”). Create positive, motivational phrases (e.g., “you can do this,” “pain is temporary”) for a boost and rely on mental games for distraction if things get tough (e.g., count trees, runners in white hats, your steps).

4) Recognize lapses in attention and practice regaining your focus. With increased awareness, you’ll start to notice when your attention drifts and will be better prepared to catch these lapses. When you do, check in to see where you are (emotionally and mentally) and where you need to be. “Let go” of distractions and bring your attention back to the task at hand by using your specific focus cues.

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: and she can be reached at:

Triathlon Gear for the First Timer

By Andrew Bolton

andrewboltonA couple of years ago, when I was just starting out with triathlon, I was at a loss for what gear I needed to have to compete in this sport. I started out riding with D’ornellas cycling club, and saw triathletes with high end, aerodynamic, electronic shifting tri bikes. My running shoes were a pair of old Adidas Bounce that was worn completely through the heel, and I started out swimming in board shorts and crappy goggles.

Fortunately, my gear choices have improved since then, but not because I spent a lot of money, but rather because I got good advice on what to look for. I currently talk with a lot of people who are just starting triathlon and don’t know really what to buy or how much they should spend. As the triathlon season quickly approaches, everyone is starting to buy their summer gear, so here is my go to list on what you need for your first triathlon.

Necessary Items


The swim is the first part of the race, and also the part where most beginner triathletes feel the least comfortable. Here are some options for a good swim.

Goggles: Having comfortable goggles that don’t leak or fog is of utmost importance for open water swimming. If you can’t see where you are going (can’t sight the buoys), then you will probably end up swimming the wrong way and becoming disoriented (like my friend Raffi who swam around the first buoy twice). Find a pair that fits you face and doesn’t leak, and you should be fine. To avoid the fog, the only way to do it is the spit and rinse technique (its really not that gross). Costs for goggles vary, but on average, you can get a good pair for around $20.

Wetsuit: This piece of kit is pretty important for open water swimming, but is also one of those things that can become expensive. Wetsuits will help keep you warm, help you swim better (if you are not a very strong swimmer), and will help you float in the water (help you feel more comfortable in the water). Nearly everyone in a triathlon is wearing a wetsuit (yes everyone looks weird in one, so you won’t be alone). If you are just a beginner however, I would only recommend renting a wetsuit from a specialty shop. This saves you the cost of a potentially $400 wetsuit, and offers a good race day upgrade to your swimming. Expect to spend around $40 to rent the suit for the weekend.


The bike is the middle discipline in the triathlon, and tends to take the longest amount of time to complete, and also the most money. A bike is the biggest purchase you will have to make, so here are some tips.

Get a road bike: This is the most versatile option you can purchase, and is the most well suited for beginner triathletes. Road bikes are more comfortable than triathlon specific bikes, and can be found for pretty good prices. I would recommend a simple aluminum frame road bike costing no more than $800 (my first bike was a 1970’s steel frame Raleigh, so really anything is faster than that). If you want a carbon road bike, you’re looking at 2k, and if you are just starting out, you probably wouldn’t even notice the difference.

Aerobars: If you listened to the first piece of advice and got the road bike, then you can transform it into a “tri bike” with the simple addition of clip on aero bars. These go for under $100, and are a noticeable aerodynamic upgrade to basic road position. If you are not anticipating averaging speeds over 30km/h however, then this may not be a beneficial upgrade for you. The riding position these put you in is also not the most ergonomic, and may lead to some back and neck pain. The aero position is also more difficult to control (Roadies also tend to make fun of you when you have them on a group ride).

Repair kit: There is nothing worse than getting a flat tire in a race, especially if you are just starting out. If you are unfortunate enough to have this happen to you, you can ensure you are prepared by carrying a spare tire, tire levers, and a pump (or co2) in a seat bag or frame bag. I haven’t had a flat in a race yet, but I have in training, and it sucks being stuck with a flat if you don’t have a spare. And yes, you will have to change it yourself, so maybe practice a few times. $40


This is the last part of the race, and is the discipline where you will feel the most fatigue. Here are some recommendations for having a comfortable run.

Shoes: This is one piece of kit that you won’t want to cheap out on. Having a good pair of running shoes for training and racing will help you run better, more comfortably, and will reduce the likelihood of injuries. If you have not purchased a pair of running specific shoes before, head to a specialty running shop (cough…Running Free…cough), and have a knowledgeable staff member who may also be a good looking triathlete (cough…Andrew…cough) help you find a shoe. Be prepared to fork over some clams for a good pair of shoes, probably in the $100-$150 range, but it will be worth it.

Laces: If you do happen to have a handsome triathlete salesman named Andrew, he may also recommend purchasing elastic laces for your new shoes. Elastic laces don’t have to be tied, and will save you bending over in the transition area with shaking hands to tie your shoes. If you feel you may become frustrated with having to tie your shoes, these are the product for you. A DIY alternative is to purchase elastic cord from Fabric Land, and use a cord lock. Expect the store model to run about $10, and the Fabric Land version to go for about $2 (no I wouldn’t mention fabric land idea if I was selling you shoes in the store).


Here are some other items that may be helpful.

Tri-belt: This will hold your race number and save you having to safety pin it to your shirt. If you aren’t planning on wearing a shirt in the swim, it will allow you to put it on under your wetsuit, or put it on in transition after the swim. $10.

Sunnies: A good pair of sunglasses is important, as a lot of cheaper non-sport, sunglasses will have crappy lenses that may shatter. Unless you want to risk pulling glass out of your eyes, get a decent pair. $40-$50 for lower end (recommended), $100-$250 for high end (probably not necessary).

Hat or Visor: Some people like to wear these, as it will shield your face from the sun, and make the run more comfortable. A hat will also retain water if you dump it on your head at a water station, which will help keep you cool. Turn it backwards if you want to look like a pro. $10-$15

Towel: For the transition area to lie out your run and bike gear on, and also to dry off your feet. They sell special transition mats for like $40, but you only need a basic cotton towel (bonus points if it’s pink). $5

Sunscreen: You need waterproof sunscreen for triathlon. Since you start out in the water, a non-waterproof product would just wash off and you would get burned on the bike/run. $15-20 (this stuff’s expensive)

Glide: Products like body-glide help prevent your wetsuit from sticking to your skin (easier to put on/take off), and will also prevent chaffing on the skin (like bloody nipples-those hurt and bleed pretty good). $5-$15

Gel/Salt: If you are doing anything longer that a sprint distance triathlon, you may want to consider an energy gel product to supply you with some simple carbohydrate energy (help prevent bonking). If you sweat a lot, you may want to take in something with electrolytes as well (helps prevent cramping). Honestly though, don’t go crazy for nutrition stuff if your doing Olympic distance and under. Gel goes for about $1-$2

Andrew Bolton finished third in the Elite Age Group Category last year in the Recharge With Milk Triathlon Series. You can read more of his gear tips at his Andrew’s blog.

Athlete Profiles and Special Stories

Xterra Wetsuits CEO Glynn Turquand endorses Spincore for Swimming and Running Crosstraining

REVOLUTION-Logo1“It seems like I’m constantly training for another Ironman or half-ironman triathlon.  I have anywhere from two to four swim workouts a week, and on very cold mornings there’s nothing worse than getting up and swimming.  Or, when I’m travelling it’s tough to find a pool to get in a swim session.  Most hotels only have a 20 meter (or smaller) pool, or there’s a dozen kids I have to be on the lookout for.

Since October 2011, and through this past winter, I’ve been using Spincore to supplement my training for Ironman Texas.  This will be my seventh Ironman, and hopefully I’ll qualify again for the Ironman World Championship.  I have been relying upon my Spincore to supplement my training schedule – getting in some good core workouts – plus replacing a swim workout that I may miss when travelling or I just don’t want to swim that morning.

The most noticeable difference using Spincore over the winter has been an increase of endurance and strength in my stroke.  Second, and most surprising, has been an improvement in my running posture which I contribute to a building of my core muscles in my back and hips due to Spincore sessions.  With consistent training, good coaching, and my Spincore sessions I’m training better and racing faster.  In my opinion, every triathlete should include a Spincore in their training program.”

Order online at or contact us at for club or group pricing and discounts.

Du Tri and Run

Du_tri_runDu Tri and Run’s owner Steven Keating has been outfitting triathletes since 1994, with top brand clothing, accessories and running shoes.

As a runner for over 40 years, he has accomplished 3 National and 18 provincial titles as well as 2 Canadian records.

The Pre-Season Sale includes top brands of clothing, accessories, running shoes and wetsuits.

Du Tri and Run specializes in technical running, triathlon products, and training programs. We are experts in shoes, clothing, nutrition products and accessories. Our recognized training programs are based upon the science of running.

Du Tri & Run Boston Marathon  Crew
This photo was taken at a Tuesday night run as a tribute to the Boston Marathon tragedy. Fortunately all 42 DTR runners safely crossed the finish line before any explosions. We are relieved everybody is alright and right back at it!


MSC Radio – Athlete Interviews and Course Profiles

We will be back with more interviews once the season gets

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

Have a listen to these episodes at:

MSC Radio.

Camps, Clinics & Other Events

Get Aktiv!


Training Camp in Mont-Tremblant!

May 31-June 2, 2013

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

New-Absolute-EnduraceFriday May 31:
1:00 PM: Group Meeting and Introduction

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

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

Saturday June 1:
6:30 AM: Breakfast

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

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

Sunday June 2:
7:30 AM: Breakfast

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

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

Cost: $300 + HST

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

NRGPT Mt. Tremblant Training Camp

nigel_gray_nrgpt logo1Mt 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 ( 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 at cell 647-224-0374 or

Lorene at cell 416-553-3676 for more information.

Fit 2 Tri announces its third annual novice triathlon/duathlon training series.

This series is specifically designed for triathletes new to the sport or having only a few years of experience.

Monday Evenings: 7 to 9 pm Starting May 27 for 7 weeks.

Location: Brampton

Open to teens and adults 13 and older.

Cost $100 (FMCT discount 25%)

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, training tips, hill training, tempo runs, shoes. 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 series designed to get you to the start line feeling comfortable, ready and eager for the challenge of completing a triathlon.

Contact Dave cell 647-224-0374 or Lorene at 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 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