April 2014

Triathlon Ontario’s New Age Group Club Ambassador Program

We are excited to announce our new Age Group Club Ambassador Program. This new initiative is intended to grow the sport of triathlon in local communities across Ontario.
Triathlon Ontario is giving each triathlon club the opportunity to nominate one member from your club to be your official liaison in the Club Ambassador Program. This select group of ambassadors will have a mandate to inform, inspire and represent Triathlon Ontario at local events in your community. The purpose of this program is to help grow age group membership and help roll out new value added and benefit driven programs for existing and potential new members. This is an exciting time for triathletes and at Triathlon Ontario, we want to create additional value for our age group members.
Responsibilities of the Ambassador will include attending a one day training session at the SAO building in Toronto, located at 3 Concorde Gate, date to be announced in the coming month. This session will bring Ambassadors up to speed on all of the current membership benefits and new marketing initiatives currently in development. Ambassadors will be asked to represent Triathlon Ontario at a minimum of two local events (potentially races and other related events) over the summer to engage racers about the benefits of membership with Triathlon Ontario and hand out membership application forms to non-members.
This is a volunteer appointment that will require a three to five day commitment over the coming season. What’s in it for you and your club? This is a great way to promote triathlon to the local community and enlist new local members to join your club and receive the same club discount for membership if they join Triathlon Ontario as a club member. There are thousands of triathletes who are not affiliated with clubs so this is a great way to engage them about membership and pick up some swag for yourself.
If you have an individual in mind, please approach them with this opportunity. Once you have a member from your club who would like to take on this new role…

Sign Up: Submit your (or the individual designated) name and contact information to [email protected] or Dave Buzanko, who will be overseeing the Program at [email protected]. Subject: Ambassador Program. Please also include the ambassador’s shirt size as they will be receiving Official Triathlon Ontario Ambassador Swag.

Please have your nominations in to us no later than April 11^th.

Club Wear

Triathlon Ontario’s New Club Wear Program
Through its partnership with Ian Feldman of Genumark, the program is designed to give clubs – big and small – the opportunity to source an extensive catalogue of club wear options at competitive prices from a trusted source.
Triathlon Ontario understands the value to a club when its members proudly display their club colours either at races, training sessions, or even in casual wear. There is no doubt that clubs who have members wearing their club colours helps develop a sense of team spirit, increases visibility, thereby attracting more members and offers additional sponsorship and revenue generation opportunities.
While some clubs may already have some sort of customized club wear, often times it’s either limited, expensive and many don’t have any club wear at all. With the objective of furthering club development across the province, Triathlon Ontario is assisting clubs with the challenges associated with small purchase orders, not knowing where to find competitive prices from a trusted source, or clubs being offered limited options.
Interested clubs can access the catalog of clothing options by clicking here. For those that would like to place an order, have any questions about any of the products or are interested in something that may not be there, please contact Ian at [email protected] or 416-498-4334.
Best of luck to everyone for the 2014 season and we hope to see you at the Club Championships (new format just announced) at Guelph Lake I June 21/22!

Why wait?

Check Out the Catalogue

2014 Club Championships

New Format for 2014!

The purpose of the annual adult Club Championship is to encourage the growth and development of the multisport club system in Ontario and to encourage and promote friendly competition between clubs in a sanctioned environment. Prize money is awarded to assist clubs with their financial obligations and to better serve their athletes.

Divisions
Clubs will be designated either Division I or Division II clubs for the purpose of the Club Championships. Clubs with 50 or more members at the time of the competition will be a Division I club and will compete only against other Division I clubs. Clubs with 49 or less members at the time of the competition will be deemed a Division II club and will only compete against other Division II clubs.

Event
The Club Championships will be contested at Subaru Triathlon Series’ Guelph Lake I event June 21/22, 2014. The events that will count towards point totals will be the individual Sprint and Olympic distance triathlons and duathlons as well as relays. In order for a relay result to count, all members of the relay must be members of the same club. Results from Try-a-Tri and Swim/Bike competitions will not count towards the point totals.

Tara’s Nutrition Tips (formerly Tara’s Nutrition Analysis)
Tara Postnikoff is a registered Nutritional Consultant, Triathlon Coach and Personal trainer
More to come in the next issues…

Exclusive Membership Benefits

Triathlon Ontario Members Get 20% Off Of All Products
What’s Included with the TriPack?

1 – RUN (4 servings).
Infinit’s Ultra Premium Electrolyte Drink

2 – RIDE (4 servings).
Specifically formulated by the Infinit development team to have extra calories (274) and just enough protein (4g) to help you stay full with no bloating

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1 – INFINIT RAW (9 servings).
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1 – REPAIR (4 servings).
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2014 Membership

Don’t Forget that your 2013 Membership expires March 31, 2014.
So, sign up today and be ready for the 2014 Season.

2014 National DUATHLON Championships
Triathlon Canada will host the 2014 Canadian Duathlon Championships in partnership with the Toronto Triathlon Festival. The July 13 event will provide athletes with the opportunity to experience a truly urban Duathlon in Toronto.
Read More

Draft Legal Provincial Championships Open for Registration

-Prize money increased for Elites/U23-

Registration for our 2014 Draft Legal Provincial Championships, being held in Ottawa at Mooney’s Bay on August 2. The Provincial Championships will include Elites and U23 athletes battling it out for an increased prize purse, a Junior Developmental race and a U15 race.

Participants can register via Events Online at:
https://secure.eventsonline.ca/events/nationalcapital_tri_ont/

Ontario Youth Cup
The Ontario Youth Cup is back for 2014 and boasts even more action, excitement and goodies. The series has expanded to 5 races and the best 4 out of 5 races will be counted. Although originally for 14-15 year olds, the Youth Cup will now include 12-13 year olds. It will be a 4 race series and the best 3 out of 4 races will be counted towards the point total.

Stay tuned next week for the full details on the new 2014 Youth Cup and its venues.

Triple Crown Challenge
-$500 Cash Prize to the Winners-
We have created a special competition for Age Groupers in recognition of Edmonton’s hosting of the 2014 Age Group World Championship. 2014 presents a rare opportunity to compete in all three (Provincials, Nationals and World’s), making up the “Triple Crown” , on Canadian soil.
The Triple Crown Challenge is open to all non-Elite Age Groupers in the Sprint and Olympic disciplines. A $500 cash prize will be awarded to the overall men’s and women’s winner in each distance (i.e. four winners). Points will be assigned to each person based on their age category finish in each race with the winner determined by whomever amasses the LEAST amount of points after all three races are completed. Points will be assigned based on the following system:

Rules of the Competition

Must be Triathlon Ontario members at the time BEFORE the first competition
Must compete in all three races to be considered
Must compete in the same three distances (the three races have to be all Sprint or all Olympic distances)

Click Here for more info

Register Today!

Provincial Development Team Training Days
As part of our Provincial Development Program Triathlon Ontario will be running a series of Training Days. The goal of these Training Days is to bring together talented young triathletes in order to further their technical, tactical and physical development.
Training Days are open to any athlete between the ages of 12 and 25. Younger athlete’s workout will be no longer than 1 hour. The Training Days will be held at various locations across Ontario.
There are varying participant limits at each training day so pre-registration is mandatory. Any athlete who arrives but has not pre-registered will not be allowed to participate.

DATE	LOCATION	COST	APPLICATION
PETERBOROUGH
Saturday April 26, 2014	Trent University	$40.00	REGISTER NOW!

North American Sarasota prep Camp
CLICK ON A PIC TO GO TO THE FULL ALBUM

Coaching & Officiating

Coaching: There is a new NCCP Community Level coaching course in Toronto on May 10 & 11. Details and sign up form located here.

Continuing Education Program
For those coaches who already have coaching certification and want to increase their skill set. TO has created an online Continuing Education Program for Triathlon Coaching. The first course is Exercise Physiology for Triathletes, presented by Dr. Wells. Click here to register for the course
Click here for more info about Dr Wells
Stay Tuned for more courses!

Muskoka TriSummit
DON’T FORGET THAT THE TRISUMMIT IS NEXT WEEKEND.
SPACE IS LIMITED SO SIGN UP NOW TO RESERVE YOUR SPOTS!*
The Muskoka TriSummit is Canada’s only endurance sports conference put on by endurance athletes for endurance athletes.

What the TriSummit is
The Muskoka TriSummit is an educational opportunity to make endurance athletes, from try-a-triers to experienced, to:

Become smarter about their training, their racing, and nutrition strategies
Train better with improved technique to improve your efficiency and power, and
To learn from some of the best in the sport including our keynote speaker Matt Fitzgerald
Attend hands on technique clinics with low instructor to attendee ratio so you can get some personal tips on how to improve your technique

Read More

TRInspiration
Visit Triathlon Ontario.com for the latest triathlon news, events, camps, and clinics

April 8, 2014

Newsletter

March 2014

Draft Legal Provincial Championships Open for Registration
-Prize money increased for Elites/U23-

Participants can register via Events Online at:
https://secure.eventsonline.ca/events/nationalcapital_tri_ont/ and must be Triathlon Ontario members (or members of their home PGB if not an Ontario resident) at the time of the race as well as draft legal certified by Triathlon Ontario (or by their home PGB if not an Ontario resident). Athletes from other Provinces/countries are welcome but will not be eligible for the Provincial Champion title.

Prize Money
The prize money available has been increased this year from last year. The Elites/U23 men and women will each be competing for a $400 cash prize (up from $300) for first place, second place will receive $250 (up from $200) and third place will receive $150 (up from $100). Athletes from other Provinces and countries will be eligible for the cash prizes but not for the Provincial Champion title.

Ontario Youth Cup

Once again the U15 Draft Legal Provincial Championships will play an integral part of the Ontario Youth Cup Series with additional points to be available. Triathlon Ontario has tentatively selected four additional races to be a part of the 2014 edition, expanding the Series from four races last year to five this year. The races and dates were selected in part , to avoid as best as possible, any conflicts with Triathlon Canada’ s National Junior Series. Also new for this year is the expansion of the Youth Cup to include the 12-13 age group. The new age group will tentatively consist of four races.
More details about this year’s edition of the Ontario Youth Cup will be forthcoming in a special announcement once all of the race details are finalized and registration is open for all of the races within the Series.

Rules of the Competition

Must be Triathlon Ontario members at the time BEFORE the first competition
Must compete in all three races to be considered
Must compete in the same three distances (the three races have to be all Sprint or all Olympic distances)

Eligible Races

Sprint Distances
Provincial Championships – July 6th, Belle River Triathlon
http://www.windsortriathlon.com/WindsorTriat_BR.htm

Canadian Nationals – July 19/20, Magog, Quebec
http://www.trimemphre.qc.ca/trimemphre/

World Championships- August 26/September 1, Edmonton, Alberta
http://edmonton.triathlon.org/

Olympic Distances
Provincial Championships – Olympic Triathlon – August 10, Bracebridge Olympic Triathlon
http://www.multisportcanada.com/bracebridge/olympic-triathlon/

Canadian Nationals – July 19/20, Magog, Quebec
http://www.trimemphre.qc.ca/trimemphre/

World Championships- August 26/September 1, Edmonton, Alberta
http://edmonton.triathlon.org/

Click Here for more info

Register Today!

Ontario Summer Games
As many of you may have heard the City of Windsor was named the host city late last year. We have been working with the City and Sport Alliance Ontario to ensure we could find a suitable venue within Windsor city limits in order to ensure Triathlon’s inclusion in the Games. We are happy to report that indeed Triathlon will be a part of this year’s Games.
The venue will be at Sandpoint Beach and the race will take place on Saturday, August 9th. As in the past, the individual race will be a competitive medal event. We are planning to have mixed relays again, but like in previous years the relay event will not be a medal event and teams will be determined randomly to ensure fairness and fun.
For those looking to qualify at the final “wild card” race, we have at least six additional spots for boys and three for girls. We are just in the process of reconfirming the participation of the current qualified athletes from 2013. If for some reason any of the athletes are not able to compete, their spots will be added to the pool of available qualification spots.
The wild card qualification race will be held during the Guelph Lake I Try-a-tri on June 21st. OSG hopefuls are responsible for registering themselves for this event and can do so at:
http://www.trisportcanada.com/event/index/72
Now that the venue is set, lots of planning is underway. Updates will be forthcoming as they become available. If you have any questions please don’t hesitate to ask. You can call the Triathlon Ontario office at 416-426-7025 or email [email protected].
Click Here to go to our OSG page

Special Offer from INFINIT
A Deal You Can’t Pass Up!
Our sponsor INFINIT Nutrition Canada will create your very own custom blend and send it to you for $20, including shipping.
INFINIT will first spend 10-15 minutes with you to get key information on your body composition, typical symptoms and your race plans in order to create a blend that fuels your best performance.
You will get 5 servings of a blend that was created specifically to fuel you to your potential.

PURCHASE HERE

DATE	LOCATION	COST	APPLICATION
GUELPH
Sunday, March 30, 2014	Guelph University	$40.00	REGISTER NOW!

PETERBOROUGH
Saturday April 26, 2014	Trent University	$40.00	REGISTER NOW!

Exclusive Membership Offer
For those individuals in the GTA who are looking for a premium indoor cycling experience – look no further. We’ve worked out discounts on various PowerWatts triathlon programs. See below for pricing details.

Coaching & Officiating
Triathlon Ontario Is Offering New Coaching and Officiating Courses
Officiating:
We are offering a Level 1 Official’s Training (PTO) Course in Ottawa on March 22, 2014. Details and sign up form located here.

How To:

Register Now
Complete the course
Purchase a Triathlon Ontario membership
Officiate one or more races
Receive a refund for your TriOnt Membership
Race for Free for the rest of the season 🙂
It’s just that Easy!!

Whether you:

Want to become an official
Are interested in learning more about the rules and the technical side of the sport
Wanted to try something new OR
Just want a FREE TriOnt membership (TriOnt Benefits)

Stay Tuned for more courses!

Coaching:
There is a new NCCP Community Level coaching course in Wilmot (Braden) on March 15 & 16. Details and sign up form located here.
For those coaches who already have coaching certification and want to increase their skill set. TO has created an online Continuing Education Program for Triathlon Coaching. The first course is Exercise Physiology for Triathletes, presented by Dr. Wells. Click here to register for the course
Click here for more info about Dr Wells

Stay Tuned for more courses!

2014 Provincial Championship Venues
Sprint Duathlon – May 10th, Iron Hawk, Harrow
http://199.71.141.249/schools/sec/hdhs/ironhawk/home.htm

Club Championship – June 21-22, Guelph Lake 1 (new format under development!)
http://www.trisportcanada.com/event/index/72

Sprint Triathlon – July 6th, Belle River Triathlon
http://www.windsortriathlon.com/WindsorTriat_BR.htm

U23/Elite, Jr. Development, U15 – August 2, Mooney’s Bay, Ottawa
https://secure.eventsonline.ca/events/nationalcapital_tri_ont/

Olympic Triathlon – August 10, Bracebridge Olympic Triathlon
http://www.multisportcanada.com/bracebridge/olympic-triathlon/

International Distance Duathlon – August 16th, Lakeside
http://www.multisportcanada.com/lakeside/

Long Distance Triathlon – September 21, Niagara Falls Half Iron
http://niagarafallstriathlon.com/

ParaTriathlon

Muskoka TriSummit
*SPOTS ARE LIMITED SO SIGN UP NOW TO RESERVE YOUR SPOTS!*
The Muskoka TriSummit is Canada’s only endurance sports conference put on by endurance athletes for endurance athletes.
What the TriSummit is
The Muskoka TriSummit is an educational opportunity to make endurance athletes, from try-a-triers to experienced, to:

Become smarter about their training, their racing, and nutrition strategies
Train better with improved technique to improve your efficiency and power, and
To learn from some of the best in the sport including our keynote speaker Matt Fitzgerald
Attend hands on technique clinics with low instructor to attendee ratio so you can get some personal tips on how to improve your technique

Read More

Nutritional Analysis
Triathlon Ontario Profile:
Name: George Dedopoulos
Age: 39
Occupation: Marketing Services
Hometown / Place of Residence: Toronto
Years in Triathlon: 7
2013 Triathlon Goal: To recover from my injuries well enough to take on a full training load next year
Dream Triathlon Goal: To have that perfect race.
Nutritional / Training Concerns:
Currently my priority is to drop 10-15 pounds to get to my ideal racing weight. When I get to that point I need to be able to make a plan that’s self-managing.
My Day and a typical training day.
Typically on long training days I’ll eat all the same stuff, but I’ll add the requisite gels and bars, and for recovery I’ll typically have a bad treat, like fast food, a big plate of curry or wings or a beef dip sandwich and a few pints of beer to wash it down.
Breakfast:
1 cup 2% plain greek yogurt
Blue menu granola (2/3 cup)
Lunch:
2 links pork sausage,
1 cup sauerkraut,
1 cup mashed potato with butter and milk
Dinner:
Canned Light tuna
1 cup Bean medley
1 tbsp Italian salad dressing
3 rice cakes
8oz red wine

Registered Nutritional Consultant, Triathlon Coach and Personal trainer, Tara Postnikoff, assesses an athlete’s food journal and offers advice for improved athletic performance and health.

Tara’s Tips
Your goals and your food choices currently don’t match, meaning you aren’t prioritizing your nutritional choices. Second calorie counting is a flawed / over simplified way to try to lose weight and can leave you over eating or under eating depending on what your source is. Plus there is no accounting for how your body actually metabolizes the food. Having said that your caloric “goal” is too low for someone following an endurance training plan. 1750 calories is barely enough to support you living and breathing, let alone working and training. Try bumping that goal up to approx 2500 calories per day (rough estimate based on limited data provided).
I also want to challenge your notion of obtaining racing weight too early. Racing weight is something you don’t want to maintain all season, but rather something you obtain 2-3 weeks prior to you’re “A” race. If you try to hit it too soon your body can break down, become sick or injured because you aren’t giving it the nutrition it needs.
Next you have to clean house so to speak. “Eating like a pig” and “drinking like a fish” will not help you lean out and hit your racing weight. It will take your body a few days to rebound to the alcohol, sodium and saturated fat that it was exposed to over that one weekend. Also, training long duration is not an excuse to eat what you want. It really means that you need to prioritize nutrition more. Sure you are burning the calories, but you are also increasing the demands on your body, meaning you need more nourishment, not just more calories. If you continue treat exercise as a means to eat what you want you won’t reach your goals and will negatively affect your health.

Comments about your food log:
Many of your food choices are take out or restaurant foods. The high sodium levels alone will affect your blood pressure as well as your body’s ability to lose weight. Try reducing the number of meals you eat out per week or look for lower sodium options.
Reducing alcohol is a quick way to lose weight. The calories from alcohol do not provide the body with nutrients, contribute to fat storage and will dehydrate you. Best to cut them out while you are trying to lose weight.
Add vegetables. Your body needs the micronutrients from vegetables such as vitamins, minerals, fibre, phytonutrients and enzymes to work properly and to assist you in your training goals. Aim for 7-12 servings of vegetables per day. Start eating them for snacks, and a couple cups with each meal.
Breakfast- swap the granola for a muesli with no added sugar with your Greek yogurt and add a cup of fresh or frozen berries, and ¼ cup of nuts or seeds. Healthy fat from nuts and sees will help keep you more full and stabilize blood sugar. Muesli has less sugar than granola and we should limit our intake of refined sugar.
Lunch- Always eat 2-3 cups of vegetables with lunch either as a salad or a side of grilled or steamed veggies. Keep dressing as olive oil and lemon juice (or balsamic) and avoid the pre-made dressings (due to the sodium). Limit the refined carbohydrates and try to have a whole grain such as quinoa or brown rice instead. Or better yet try legumes or lentils. A warm spinach or salad with lentils, sweet potato and a grilled piece of fish or chicken would be great with an olive oil dressing.
Dinner- Don’t consume alcohol every night, opt for water instead. Aim for 4-5oz of lean protein as well as 2-3 cups of vegetables. If you had a workout before dinner add 1 cup of complex carbohydrate as mentioned above.
Snacks- consume 2 snacks of 1 cup of raw vegetables each day. The additional fibre will help keep you feeling full. Nuts are a great pairing with vegetables as a snack so aim for a small handful of raw, unroasted nuts or seeds
Finally start focusing on quality not quantity and I’m sure you will have success with weight loss and leaning out. When we meet our body’s nutrition needs we naturally feel full. When we eat too many package, processed and refined foods our bodies ability to self regulate is impaired.
Good luck with things and if you are still confused about what to eat, I suggest booking a personal consultation.
For more information, Tara can be reached at [email protected]

TRInspiration
Visit Triathlon Ontario.com for the latest triathlon news, events, camps, and clinics

March 31, 2014

Newsletter

February 2014

Triathlon Ontario Launches First of a Series of Online Continuing Education Coaching Courses
Triathlon Ontario has partnered with Dr. Greg Wells of the Wells Group to develop and produce triathlon’s premiere series of online continuing education courses targeting NCCP Community Level trained triathlon coaches.
The on-line courses will be comprised of a number of subjects such as Exercise Physiology, Psychology, Strength and Conditioning, Nutrition, Transitions and Sport Specific Technique (Swim, Bike and Run). Each subject heading will consist of 6-10 hours of content divided into approximately 45 minute segments. Coaches will be provided with access to watch the instructional videos and will be required to complete online quizzes. Upon successful completion of the entire course and corresponding quizzes, coaches will receive a certificate of completion from Triathlon Ontario which they can use to market to their skill sets to their clients.

INFINIT Recovery
Our sponsor, Infinit Nutrition has put together an informative video called “Recovery: Don’t Waste Another Workout”

The video covers the two phases of recovery:

Recovery starts while you are working out. Fuelling your body consistently and throughout the entire workout ensures your body is primed with nutrients to support the repair of worked muscles. You can never completely keep up to the calories burned in a training session, however minimizing the calorie deficit supports best recovery.
Within 30 minutes post workout fuelling with a carbohydrate blend with a good amount of protein ensures full recovery.

Don’t forget members, you get a free consultation to design your custom formula and when you use promo code “TO2014” , you get 20% off all Infinit Nutrition products! Click here to place your order today.

Triple Crown Challenge
The Triple Crown Challenge is a special competition for Age Groupers in recognition of Edmonton’s hosting of the 2014 Age Group World Championship. 2014 presents a rare opportunity to compete in all three (Provincials, Nationals and World’s), making up the “Triple Crown” , on Canadian soil.
It is open to all non-Elite Age Groupers in the Sprint and Olympic disciplines. A $500 cash prize will be awarded to the overall men’s and women’s winner in each distance (i.e. four winners). Points will be assigned to each person based on their age category finish in each race with the winner determined by whomever amasses the LEAST amount of points after all three races are completed. Points will be assigned based on the following system:

WCs	Nationals	Provincials
1 pt for winning age category	10 pts for winning age category	20 pts for winning age category
2 pts for 2nd place	11pts for 2nd place	21pts for 2nd place
3 pts for 3rd place	12pts for 3rd place	22pts for 3rd place
4 pts for 4th place	13 pts for 4th place	23 pts for 4th place
5 pts for 5th place	14 pts for 5th place	24 pts for 5th place
Continued on …..	Continued on …..	Continued on …..

Click Here for Rules and Qualifying Races

Provincial Development Xmas Camp
As part of our new Provincial Development Program and in partnership with a number of youth clubs,we are once again offering Provincial Development Camps in Ontario.
Check out our 2013 Xmas Camp which was hosted at Carleton University and the Liquid Gym in Ottawa, Ontario…

Awake Chocolate Indoor Triathlon Ontario Championships
C3’s Andrew Yorke and Guelph RTC’s Amelie Kretz won the inaugural Awake Chocolate Indoor Provincial Triathlon Championships at McMaster University. The Triathlon Ontario Provincial Championships brought together many of the top triathletes in Canada for the first head to head indoor race of their careers. “A group of friends and I started the indoor racing over 2 decades ago, but this weekend’s race was a re-invention of really bring this format of triathlon racing back in vogue” said race director Barrie Shepley.
The format was very simple. Every athlete swam for 15minutes to see the maximal distance they could cover. Then each athlete rode as far as they could on the indoor bikes (scoring total wattage they could average for 15minutes) and then finished off with a 15min distance run on the indoor 200m track. The McMaster University hosted event had grade school, high school, university, age group and top pros all racing the same format.

Indoor Track Meet Hosted by Toronto Triathlon Club (TTC)
The TTC is hosting a track meet on Feb 22nd. There are a a variety of fun distances to choose- from 100m dash, to the 400m to the mile trial and a 3000m for those who like it longer. There is also do a 400m relay.
Find out more at Click Here.
$20 for TriOnt members and $25 for non-members.

Draft Legal Certification Series

Who: teens looking to race in draft legal triathlons in the near future
Location: Max Ward Park 2380 Matheson Rd. Etobicoke.
Cost: $60 for the series

Rationale for a series: In order to cover the full set of skills required to safely race in draft legal events, Fit 2 Tri has developed this training series. Our “coach’s guide” for the “Draft Legal “certification program has 8 lessons of approximately 2 – 3 hours each. We are going to compact these lessons into 2 sessions of approximately 6 hours plus a final evaluation day in order to reduce the travelling (for you and your child) and maximize the time on task.
As you can see from the descriptions below, each session is jammed with important information and skills following a logical progression and building from one session to the next. It is very important that the athlete be able to attend all 3 sessions [unless approved by the coach] for any chance to be certified.

Session 1: April 26, 9 am to 3 pm

Introduction Gear changing

Bike position Braking safely

Bike handling skills and signals High speed cornering

Safety checks (bike maintenance) Basic bike communication

Bumping and wheel rubs Paceline riding [single, rotating and double]

For Registration or More Details Click Here

Special Offer To All Triathlon Ontario Clubs
MultiSport Canada is introducing the inaugural Niagara Falls Half Iron Triathlon on September 21, 2014. As many of you know this race will cap off the 2014 season and will be the Provincial Long Course Championship. We are happy to announce that MultiSport Canada is extending a special offer to all Triathlon Ontario clubs for registration in the Niagara Falls Half Iron races.
For every 10 members of your club who register for the Niagara Falls Half Iron, MultiSport Canada will donate a free entry to your club. You can give this entry to a member who wants to race a Half Iron, use it as a fundraising prize, raffle it off, it’s up to you.
Read More

Triathlon Ontario is offering New Coaching and Officiating Courses
Officiating:
Whether you:

Want to become an official
Are interested in learning more about the rules and the technical side of the sport
Wanted to try something new OR
Just want a FREE TriOnt membership (TriOnt Benefits)

We are offering a Level 1 Official’s Training (PTO) Course in Windsor & Ottawa on March 1 & March 22, 2014. Details and sign up form located here. (Scroll down to the Official’s section)

How To:

Register Now
Complete the course
Purchase a Triathlon Ontario membership
Officiate one or more races
Receive a refund for your TriOnt Membership
Race for Free for the rest of the season 🙂
It’s just that Easy!!

Stay Tuned for more courses.

Coaching:
There is a new NCCP Community Level coaching course in Toronto coming very soon

Featured Clinics
The 2014 LPC Winter Triathlon Clinics will take place on Jan 11th and Feb 22nd at the new Windsor International Aquatic and Training Centre. Triathletes of all abilities will enjoy a full day featuring five triathlon-specific sessions: stroke-correction swim with open water simulations, motivating indoor bike, outdoor run along the Windsor Riverfront, triathlon performance & injury prevention exercises, and a nutrition and hydration Q and A.
Read More and Register Now

DATE	LOCATION	COST	APPLICATION
GUELPH
Sunday, February 16, 2014	Guelph University	$40.00	REGISTER NOW!
Sunday, March 30, 2014	Guelph University	$40.00	REGISTER NOW!

PETERBOROUGH
Saturday, February 22, 2014	Trent University	$40.00	REGISTER NOW!
Saturday April 26, 2014	Trent University	$40.00	TBD

Featured Camps

Triathlon Ontario Partners with Lisa Bentley to Offer Additional Age Group Training Camps

In an effort to build additional membership value, Triathlon Ontario has partnered with recently announced Triathlon Canada Hall of Fame inductee Lisa Bentley, to offer a series of training camps for age groupers.
All Triathlon Ontario members will receive a 15% discount off the cost of the camps.
The series of camps and details are as follows:
March Break Camp – March 8/9 – 15/16 – $699 CND plus HST or $699 USD – a longer camp with more technique – includes all coaching, training and technique sessions, Friday night dinner, entry into the National Training Centre (pool time, gym, track), PowerBar Nutrition welcome kit – further details can be found at http://lisabentley.com/success-camps/clermont-success-camps-2013/.
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Triathlon Club of Burlington’s Beginner Program For The Iron Girl and Welland Races
New to the sport or know someone that wants to train for a short distance race? The Triathlon Club of Burlington, along with Pace Performance have put together a coached training and support programs commencing March 24, 2014, specifically for the Welland Sprint and Give-it-a-Try on June 15 and the Women’s only Iron Girl Sprint on august 10th.
Information sessions are being held on January 31 at 10:30am & 7:00pm and February 26 at 6:30 pm, all located at Neworld Runners – 564 Plains Rd. East, Burlington.

Triathlon Ontario members receive a 10-15% discount depending on duration of the program.
For more information and to register go to www.triburlington.ca
Download PDF

Muskoka Trisummit
The Muskoka TriSummit is Canada’s only endurance sports conference put on by endurance athletes for endurance athletes.
What the TriSummit is
The Muskoka TriSummit is an educational opportunity to make endurance athletes, from try-a-triers to experienced, to:

Become smarter about their training, their racing, and nutrition strategies
Train better with improved technique to improve your efficiency and power, and
To learn from some of the best in the sport including our keynote speaker Matt Fitzgerald

Attend hands on technique clinics with low instructor to attendee ratio so you can get some personal tips on how to improve your technique
Read More

Q&A with Coach Greg and Tara’s Nutrition Analysis
It’s a New triathlon season. Why not grab some free gear while you’re training. Ask Tara to look at your Nutrition or Ask Ontario’s Development Coach Greg a training question by contacting [email protected] and if you are featured in our monthly e-newsletter you will receive some FREE triathlon swag.
Q & A with Coach Greg
Greg Kealey is based out of Ottawa and is Triathlon Ontario’s Provincial Development Coach and Ontario’s Canada Summer Games coach for Triathlon. If you have a training or racing question you’d like answered in an upcoming newsletter, send them to [email protected].

Hey Coach Greg,
I‘m thinking about buying a rowing machine for the winter months. I hate stationary bikes and treadmills. It’s not the same as being outside but I remember loving the row machine in High School. Do you think that would be a good cross training piece of equipment?

Thanks Daniel

COACH GREG
Hi Daniel,
Rowing is a great cross training for the off season. It will help with aerobic conditioning, upper body muscle endurance and I use rowing machines regularly during the winter with our junior teams to add variety and get different muscle groups firing.
Personally I think its a great addition to winter training equipment. Add some variety and keeps winter training fresh.
Thanks

Provincial Development Coach Greg
TRInspiration

Visit Triathlon Ontario.com for the latest triathlon news, events, camps, and clinics

March 31, 2014

Newsletter

November 2013

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What’s New @TriOntario

Board of Directors
On October 26th Triathlon Ontario held a great day of informative seminars with fantastic speakers, and our annual awards luncheon where we recognized 60 award winners and contributors to the sport in our province, followed by our AGM. During the AGM four board positions were up for election. Congratulations to Colin Docherty and Chris Staples on their re-election and a big welcome to newcomers Jackie Smalec and Chris Caswell.

There were some changes to the executive committee, Mike Greenberg moves from Treasurer to President, Colin Docherty resumes his role as Vice-President from a short stint as Interim President, Jackie Smalec is our new Treasurer and Chris Staples continues as Secretary. The remaining board members include Gary Hutchinson, Jen Amaral, Jim Brockbank and of course newcomer Chris Caswell.

A big thank you goes out to outgoing President Steve Harrigan, who joined the Triathlon Canada board of directors, and Brian Gomes for their valued commitment and contributions to the board.

(Seminar Guest Speakers from Top to Bottom: Top- Greg Kealey, Shaunna Taylor, Ryan Van Praet, Dr. Greg Wells, Steve Indig, and Lionel Sanders)

Roots Hoodies
For those that attended the Awards Luncheon you may have noticed thesnazzy Roots hoodie sweatshirts we handed out as prizes instead of trophies or plaques. We have been receiving many requests for the ability to purchase these cool hoodies. We are happy to say thatwe are putting together an order sheet with order details and pricing shortly, just in time for the holiday season. Keep an eye out in your inbox, our website or Facebook and Twitter for further details!

Coming Soon….

Details on our first edition of our much anticipated Online Continuing Education Coaching course
Announcement of our inaugural Indoor Provincial Triathlon Championship to be held in the winter
Additional clinics and seminars
Announcement of our first ever Provincial Development Team and upcoming Training Days dates and details

Sponsorship
We are just finalizing the details of our first ever sponsorship agreement. What does this mean to you? Membership value will increase even more as Triathlon Ontario members will be entitled to a significant discount for online purchases simply by entering your current membership number during checkout. Details of the sponsor will be announced shortly, stay tuned!

Tara’s Nutrition Analysis and Q&A with Coach Greg

ITS TOO EASY! If you would like Tara to look at your Nutrition or yo

u would like to get a review please contact [email protected] and/or if you have a triathlon question for Coach Greg send it into [email protected] and receive some FREE triathlon swag.

Off Season Membership
The wait is over, our non-racing off season $10 Triathlon Ontario membership is being offered this 2013 season. This membership is ideal for club activities or any Triathlon Ontario clinics or seminars and is good until March 31, 2014. Membership applications must be submitted via paper based applications found on our website here or through club memberships (additional club fees may apply).

Did You Know…..
Apparently there are other sports out there like hockey and figure skating. What do you get when you take a former NHL pro, an aspiring figure skater and a recent sub 12 hour Ironman? You get Scott Thornton on CBC’s Battle of the Blades! Since retiring from the NHL after 17 seasons, Scott recently took up triathlons as a hobby and recently became the fastest former NHLer to complete an Ironman in 11 hours 43 minutes, beating Pat LaFontaine’s previous record of 11 hours 48 minutes.

Scott is now in this Sunday’s final of CBC’s Battle of the Blades (8pm), trying to win the $100,000 prize for his charity, the Ontario Breast Cancer Foundation. We’re calling on all triathletes to vote for Scott and win the money for this worthy cause. Details about the competition can be found at cbc.ca/battle

Quest for Gold Funding Application
For those high performance athletes and coaches who have HP athletes, the 2013-2014 funding application and criteria are posted on the Triathlon Ontario website. All information regarding the Quest for Gold program can be found here

Triathlon Ontario Clinics
Triathlon Ontario has partnered with Personal Best and McMaster University to present two clinics on the weekend of November 30th-December 1st. The first, on November 30th, is open to athletes of all ages and abilities and the second, on December 1st is open to coaches who would like to enhance their skill levels.

Saturday November 30th Clinic
Many of Ontario’s top elite athletes (Lionel Sanders, Sean Bechtel, Andrew Yorke, Taylor Reid, Brooke Brown) and coaches (Olympic swim coach Andrew Cole, Hall of Fame Coach Barrie Shepley) and internationally recognized speakers (strength expert Sheldon Persad and Yoga/Guru Caron Shepley) will be running an extensive one day swim-bike-run-yoga-nutrition-strength triathlon day for all ages and levels at McMaster University. Sign Up!

Sunday December 1st Clinic
This one day “Coach the Coaches” clinic is designed for coaches of any level who want to enhance their knowledge at working with triathletes in their club/squad. The difference between the Sat. Nov. 30th and the Dec. 1st “Coach the Coaches” clinic is that the focus is on sharing insight, resources and “teaching skills” to the coaches to enhance their success with their triathlon clients. Sign Up!

Q & A with Coach Greg

Greg Kealey is based out of Ottawa and is Triathlon Ontario’s Provincial Development Coach and Ontario’s Canada Summer Games coach for Triathlon. If you have a training or racing question you’d like answered in an upcoming newsletter, send them to [email protected].

Hello Coach Greg,
My nine year old son (William Weist), had a great mini tri season this year. 2nd in Barrie, 3rd at Lakeside. What is good training to help build his bike and swim conditioning in the off season. He is great runner, so I feel he is good there. Is there a website or easy off-season once a week training program you can recommend?

Thank you,
Mark Weist

COACH GREG
Hi Mark
Thanks for the email and great question, one that I’m sure a lot of parents have.

At your sons age I think the focus should be more on skill development than conditioning. Developing the skill sets for swimming, cycling and running will yield a larger return on performance as he grows up. I run a program for kids around your sons age (8-11) as part of our club and we stress skill development in all disciplines. Kids need to master a set of skills before moving from Level 1 to level 3, at that age we are less worried about how fast they are, but rather how fast can they maintain proper form and technique. We break the year into 4 phases to focus on different aspect of the sport.

For example winter (Nov to March) we focus on swimming, all our practices are swim related and we start with teaching streamlined position in the water, proper kicking (free and back) head/body position and balance. Once the athletes are comfortable in those areas we move on to rotation, arm entry breathing patterns etc….

My advice for the winter would be to find a city or club swim program that will stress skill development and spend your training time over the winter with that focus.

As for biking I would suggest the same approach for next year, maintain a focus on skill development. One of the least developed skills on the bike is balance (you see this from kid to age grouper) good balance on the bike allows for better efficiency, power transfer and if your son wants to eventually race draft legal, bike skills will be crucial.

In my experience you’ll find two different approaches to development for youth, one suggests specificity, kids should focus on a single sport year round and one suggests variety and exposure to many different sports allows for better long term development. I’m a big believer in the latter. I mention this because I think if your son is involved in other activities his fitness will continue to improve. I recently read an article by Dr. Ross Tucker on the training, LTAD and proper youth development. I specifically like the section on ” Delayed High Volumes of Training Predict Success” I think the whole article is well worth the time spent reading.

Thanks again for the question I hope some of this helps in taking a direction over the winter for your son’s development.

Nutritional Analysis

Triathlon Ontario Profile:

Lisa_Richardson

Name: Lisa Richardson
Age: 40
Occupation: Panno Medical Inc: First Aid Attendant, Spin Instructor
Hometown / Place of Residence: Toronto
Years in Triathlon: 10
2013 Triathlon Goal: Ironman Coeur d’Alene (completed 13:17)
Dream Triathlon Goal: Kona qualification

Nutritional / Training Concerns: Maintain what I have as far as endurance, strength and speed. Stay on track of eating healthy and not get into a rut of eating too much sugar. With it being summer time, social situations always make it tough to not have an extra glass of wine or one more beer.

My Day and a Typical Training Day:
Breakfast: 7am- coffee with almond milk, rye toast with honey, half grapefruit and hard boiled egg.
Bike Workout: 60-90 mins on indoor trainer with Sufferfest videos. Hydrate with lemon water
Snack: 10am- protein smoothie with Vega One, banana, basil and strawberries
Lunch: PB & J sandwich, apple, water
Snack: Chocolate almond joy bars (home made). Sometimes coffee, and a glass of water
Dinner: 6:30-7:30pm – Pork chops with asparagus, green salad with balsamic vinegar and olive oil.

Swim workout: 9-10:15pm 1900-2800m
Registered Nutritional Consultant, Triathlon Coach and Personal trainer, Tara Postnikoff, assesses an athlete’s food journal and offers advice for improved athletic performance and health.

Tara’s Tips
First off congratulations on reaching your 2013 triathlon goal and completing Ironman Coeur d’Adlene!

My first concern is that you might not be eating enough to maintain your current activity level. You’re training 2-2.5 hours per day but barely eating 2000 calories (estimate based on details provided above). Two hours of training will burn approximately 800-1200 calories depending on intensity, leaving you with only 1000 calories for basic functions, sleep, and work.

If you are increasing calories you will want to find calories that count. Healthy, nutrient-dense calories that will nourish your body and help you ward off sugar cravings. I think you could benefit from the addition of some healthy fats into your diet. Foods like chia seeds or ground flax can be added to your smoothie to offer omega-3 fatty acids, which help support the immune system as well as act as anti-inflammatory’s. Coconut oil and / or avocado are also great additions to increase calories as well as nutrient. Adding raw nuts and seeds as snacks too will help satiate you throughout the day.

I would also recommend eating less bread throughout the day and switching to a lentils, legumes or starchy vegetables for your carbohydrates. These digest slower, and don’t disrupt your blood sugar as much and also have more protein and fiber then bread. Switch lunch to a “bowl” type meal vs. a sandwich as it will also give you an opportunity to get more vegetables in your diet. Think about something like a quinoa lentil bowl with steamed vegetables and some sunflower or pumpkin seeds or avocado. This is quick and easy to make and can be preserved for a few days.

You may want to also consider some squash or other starchy vegetable with dinner to give you some energy for your swim later in the evening.

A post-workout recovery snack (post swim) is also a good idea to help your body repair tissue and replenish glycogen stores over night. You don’t want to deplete your body further as you are working out again in the morning. To save time you could make a bigger morning smoothie and save the leftovers for post swim.

Overall I think these small changes will make a big difference in your training and athletic performance and help you have the energy to push towards your Kona goal. When choosing foods, consider the end goal and ask yourself if this food or drink will help you or hinder you in trying to achieve that goal. Sometimes a little perspective makes the choice to eat or drink something a little more clear.
Best of luck!

New Coaching Course and Officials Course Added in Muskoka

We have added an additional Community Level coaching course in Muskoka on the weekend of February 1-2, 2014 and an Officials course as well in Muskoka onJanuary 31, 2014. Details and registration for the coaching course can be found here and details and registration for the officials course can be found here. Why not make it a complete weekend and do both! Sign Up Now!

Stay Tuned for courses in the New Year in the Guelph area. It will be held sometime in March.

TRInspiration
“He who is not courageous enough to take risks will accomplish nothing in life.”
~ Muhammad Ali

Visit Triathlon Ontario.com for the latest triathlon news, events, camps,and clinics.

February 17, 2014