March 2014

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/ 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
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.

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)

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

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

GUELPH

Sunday, March 30, 2014

Guelph University

$40.00

REGISTER NOW!

PETERBOROUGH

Saturday April 26, 2014

 Trent University

$40.00


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:

  1. Register Now
  2. Complete the course
  3. Purchase a Triathlon Ontario membership
  4. Officiate one or more races
  5. Receive a refund for your TriOnt Membership
  6. Race for Free for the rest of the season  🙂
  7. 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
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