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Free 8week run strength training plan

220 triathlon 2 months 4 days ago
If running is your weakest link this run strength training plan will help improve your running fitness and speed in just eight weeks

What to do if you mess up your sighting raceday

220 triathlon 2 months 4 days ago
Struggle to sight raceday We show you the basic steps necessary if you start to go offpiste

July 2019 issue out now

220 triathlon 2 months 4 days ago
Highlights include 45 lunchtime speed sessions the ultimate guide to race fuelling 21 new multisport adventures 8week HIIT training plan and all the latest tri kit tested and reviewed

Balancing work, life and triathlon

Triathlon Magazine Canada 2 months 4 days ago

No one needs to tell an age group triathlete that life gets busy. Some might say we live for that. Just because life gets busy, doesn’t mean you need to sacrifice your well-being. It’s often during these high-stress times that we fall victim to illness, injury or a lack of productivity at work and in our family lives.

One of the easiest ways to keep your energy up and staying engaged throughout the day is by dialling in your nutrition. Registered dietitian and sports nutritionist for Athletics Canada and the Toronto Raptors, Jennifer Sygo says that keeping it simple is the key. “Make sure you have plenty of reusable containers and develop a system that you can repeat week after week, even when you’re tired and not in the mood.”

Establishing a meal preparation routine is essential to fueling yourself with highly nutritious food products, instead of succumbing to order take-out or bingeing on sugar-packed granola bars. Once you have an established routine or plan, make sure to give yourself lots of variety. “Using interchangeable components makes it easy,” says Sygo. “For example, you might take two fruits each day, but you can mix up the type, or you might make a salad, but vary the protein, type of greens, or the type of fat you top it with each day.” Some may enjoy eating a similar lunch throughout the week, while others enjoy a bit more variety. For those that want to surprise the taste buds more often, Sygo suggests rotating through two to three typical lunches.

The best protocol to meal planning

“Above all, I strongly recommend making as much of your lunch at night whenever possible – we all believe we’re going to have more time in the morning than we actually do,” says Sygo. Even better than prepping your lunch for the next day the night before is making a plan prior to the beginning of the week. “I encourage my clients to take some time on the weekend to map out the schedule for the next week, including work, personal and professional responsibilities, and, of course, training sessions. ” From there, make sure you build a tentative menu plan for meals and snacks. “If the week looks super busy, it might make sense to meal prep ahead on the weekend and focus on make-ahead meals, like soups, chili, or slow-cooker meals; on the other hand, if there is a bit more time in the evening, then fresh-made meals can be a good option.”

By having a rough outline, you’re able to grocery shop with a purpose, reduce stress, save money and make sure you’re getting variety in your diet.

What goes into your lunch?

Don’t skip on the carbs. “One of the biggest mistakes I see in training these days is a fear of adding carbs to the diet because of their fear of weight gain,” says Sygo. “In general, the harder and the more intense the training, the greater your carbohydrate needs are.”

When it comes to assigning specific values, we all need different levels of carbs, proteins and fats depending on our training, preferences (to be enjoyed) and the demands at work. “But roughly speaking, if your plate is about 1/4 to 1/3 protein (meat, eggs, tofu, beans, etc.), 1/4 to 1/2 carbs (the high end would be for the heaviest 2-a-day training blocks), and 1/4  to 1/2 vegetables, you should be okay.”

Don’t forget snacks!

We’ve all been there. It’s 2:30 in the afternoon, you finished your lunch at 12:30 and you’re already hungry. Planning snacks is just as important as lunches, says Sygo. “‘Pulsing’ the body with some carbohydrates and protein every three to four hours helps with recovery and controlling your appetite.”


Some quick and easy snack ideas that include both carbs and protein could be Greek yogurt with berries and granola, nut butter with a banana, hummus with crackers and veggies, or a couple of no-bake energy bites, made with nut butter, dates, and cocoa.

Take care of yourself

All the training in the world means very little if you don’t take care of the other aspects of life – managing your sleep, making sure you stay active throughout the day and balancing the demands and pleasures of life.

Over the past few years, corporations like Raymond James have started implementing self-care campaigns and policies for their employees. The Raymond James Life Well Lived program ‎was developed by Jamie Coulter, SVP, Branch Manager, Private Client Group, who had observed that his financial advisors were so swamped with work that they were struggling to schedule active time into their day.  “Life Well Lived is an opportunity for our staff to focus on themselves for four months,” says Coulter. “And perhaps get exposed to some different thinking on fitness, or nutrition, or mindfulness, and build from there.”

As part of the four-month program which began in April and ends in late July, employees took part in fitness assessments and group training sessions at the Toronto Athletic Club, lunch ‘n learn guest speakers who share their expertise, as well as social, sport and group events to help facilitate and inspire new healthy work-life balance habits in their company. Not to mention a paddleboarding expedition with Olympic gold medalist Simon Whitfield.

Raymond James employees take some time out of their day to get active in the office

“I feel proud, and I love being affiliated with a company that puts this much time into a healthy lifestyle and who cares about its employees,” says Stephanie Petsis, an Administrative Assistant at the company. “It’s one of the reasons why I love working for Raymond James.” Earlier in 2019, all of the good work Raymond James has been undertaking was acknowledged as the company won a Globe and Mail / Morneau Shepell “Employee Recommended Workplace Award”.  Raymond James’ award-winning program ends with some big milestones – the TTF Indoor Triathlon in April, Ride to Conquer Cancer in June and culminates at the Toronto Triathlon Festival in July.

Toronto: Irene Ying

In this day and age, a majority of people spend their waking hours at work, so it’s important for employees and employers to create a culture of healthy active living. “The initiatives could be large or small – it could mean providing bike racks outside the building, providing healthy options in the lunchroom or cafeteria, encouraging training groups that provide a social element to exercise, or supporting corporate wellness initiatives and programs – the possibilities are virtually endless, and don’t need to be costly or complicated,” says Sygo.

Taking the first step of planning meals is a good start to keeping you topped up and ready to take on work’s tasks, training and the surprises that life likes to throw at us.

The post Balancing work, life and triathlon appeared first on Triathlon Magazine Canada.

2020 ITU Multisport Championships awarded to Almere, Netherlands

DIRT TRI 2 months 5 days ago

Below via

The Executive Board of ITU has met during two days in the Gold Coast, in Queensland, Australia, just ahead of the ITU World Triathlon Grand Final to debate and decide on several important issues, including the 2019 competition calendar, the new services for National Federations or the cities that will host the 2021 and 2022 Grand Final. After reviewing the bids of the different cities interested on hosting our mayor events, the ITU Executive Board has decided to award the 2021 ITU World Triathlon Grand Final to Bermuda, with Abu Dhabi hosting the Grand Final in 2022. The Board also discussed the 2020 edition of the Multisport Championships, and decided to award it to Almere, in the Netherlands.

“I am really satisfied of the intense work we have done, especially on two main aspects for our future as an organization: the cities willing to host one of our major events, and the development programmes and the way we work with the National Federations in order to continue to push our sport and bring it to the next level of participation and engagement”, said ITU President and IOC Member Marisol Casado.

“I feel really confident that with the work that we have been doing during last year, and the commitment from all the Board members and ITU staff, we will continue to push our organization even further. We do have more presence and impact now on both the Olympic and the Paralympic movement, our financial statements are on track, we still are a role model on good governance and we have our Strategic Plan in place and setting up the path for the next few years, so we can proudly say that 2018 has been an excellent season by all means for us”, she said.

The Board agreed that the three strong and sustainable Organising Committees awarded with major events in the upcoming years –Bermuda, Abu Dhabi and Almere- will guarantee the level of excellence required for the pinnacle of ITU’s events, and is convinced that we will work together in order to continue growing our sport.

One of the main topics of the Executive Board meeting was the review of the competition structure for the upcoming years, trying to balance events across the world and extend the calendar to give as many opportunities as we can to all athletes to compete near their continents. The Board members also reviewed the 2019 calendar, that will be presented to Congress.
With a changing environment and to ensure the global leadership of ITU within the sports community, the Board continued working on the good governance practices and the Strategic Plan for 2017-2020.

After the reports from the Continental Presidents on their activities for the last 12 months, the Board also reviewed the recently created National Federations Services department, to establish and maintain continuous communication and constructive working relationship with all the National Federations, to help all our members to develop triathlon within their own territories. A new concept of Development events has been approved in this regard.

The Board also approved the 2018 budget to be presented for approval to Congress. Next meeting of the Board will be in November in Luxor (Egypt).

The post 2020 ITU Multisport Championships awarded to Almere, Netherlands appeared first on DirtTRI.

Off Road Leading Triathlon Growth in Rwanda

DIRT TRI 2 months 5 days ago
Rwanda hosts new multisport event as NF looks to grow domestic triathlon

via ITU (

Rwanda Triathlon Federation President Alexis Mbaraga’s took another step towards realising his dream of making triathlon the most popular sport in the country, with the first edition of the Arboretum Cross Duathlon taking place earlier this month on 18 May.

The race saw more than 40 athletes tackle the tricky terrain surrounding the Huye Campus of the National University of Butare Southern Province. A 5km run was followed by 20km bike and a further 2.5km run, all through the region’s 200-hectare forest planted back in 1933. 

“It is a few years since Rwanda discovered the ‘new’ sport of triathlon,” said Alexis Mbaraga. “We have found that it is full of opportunities for our country’s vision not only in terms of sports for our people, but also the huge potential for culture and tourism.”

“It has taken us three years to reach this point, since we delivered everything that was required by the Ministry of Sports and Culture and the Rwandan NOC. Earlier this year we signed a four-year agreement with the Ministry to promote triathlon and multisports in the country.”

The race attracted athletes from across Rwanda, as well as the Democratic Republic of Congo and Burundi. The men’s event was won by Samuel Mwanaheheli (BDI) in a time of 1:20:42, with Saidati Mutimucyeye (RWA) winning the women’s in 1:51:03.

July will also see the country host the Lake Kivu ATU Sprint Triathlon African Cup.

The post Off Road Leading Triathlon Growth in Rwanda appeared first on DirtTRI.

Race-cation Ironman 70.3 Mont-Tremblant

Triathlon Magazine Canada 2 months 5 days ago

You are tapering, confirming all your booking plans and now are looking for vacation ideas after Ironman 70.3 Mont-Tremblant. Luckily the race is nestled in a tourist hotspot where there are lots to do.

Mont-Tremblant is in the Laurentian Mountains (Laurentides), a favourite outdoor destination year round. In the summer you will find lots of outdoor activities to do with the family; mountain biking, helicopter tours, zip-lining, paddle boarding and hiking, to name a few. These activities are right in Mont-Tremblant so you won’t have to travel far.

If you are looking to do a road trip after the race, consider making the hour and a half drive south on the 117/15 Autoroute to the City of Montreal. Montreal, this time of the year, is blooming with summer colours and lots of festivals. Following the race, the city of Montreal begins its International Jazz Festival at the end of June, through to early July. With its famous Montreal smoked meat, bagels and poutine, Montreal has lots of cuisine options to explore. Along with beautiful parks, Lachine canal, the 1976 Olympic Park and historic Old Montreal, there are plenty of activities for the whole family.

Chalet du Mont-Royal overlooking the city of Montreal

Head a bit farther east you will come to Quebec City, a city marked with history and a real European feel. Tour around the Plains of Abraham, site of a historic battle over 250 years ago. Close to the plains, Quebec City offers many cafes and restaurants to explore. Enjoy the world famous Quebec dish, poutine, and don’t worry your race is over so enjoy all Quebec has to offer. A few tourist outings to enjoy are Montmorency Falls, Île d’Orléans, or Jacques Cartier National Park. Farther up the St.Lawrence River are other day trip destinations such as Baie Sainte Paul or whale watching from Tadoussac. It is a bit of a trip out to Tadoussac, but the journey is stunning.

Don’t past up this opportunity that you have to explore Quebec and Eastern Canada. Race weekends are a great way to plan a vacation around. And if you have family coming, it is a great way to spend quality time with them after hours of training for your big race day.

The post Race-cation Ironman 70.3 Mont-Tremblant appeared first on Triathlon Magazine Canada.

How to recover from a triathlon

Triathlon Magazine Canada 2 months 5 days ago

“You are a triathlete.” Whether it’s your first, or you’ve done hundreds of races, completing a triathlon is an accomplishment. After all the post-race celebrations, it is important to take some time to recover before you get back into training. It doesn’t matter if it’s a sprint or Ironman event, rest and recovery is key.

Ultimately, depending on your training experience, conditioning and type of triathlon, your recovery time will vary.

Start of the Tecumseh Triathlon. Photo: Brad Reiter

Related: How to get ready for your first triathlon

Be mindful. If you start training too early, it may increase your risk of injury, but also cause chronic fatigue. So, take the time to celebrate the accomplishment and reward yourself with long mornings in bed and leisurely bike rides to your favourite cafe.

Here are some general guidelines to follow to help you recover.

The finish at Ironman Boulder 2019. Photo: Jordan Bryden

Recovery Time

To know the proper recovery time for yourself, you must first know yourself well and listen to your body. Several factors can affect your recovery time:

  • The time of the year and the number of competitions you have already done this season. 
  • Your level of exhaustion at the end of a triathlon.
  • Race climate conditions also significantly affect recovery. A triathlon in very cold conditions like the Norseman will have a significant energy impact on your body, independent of your effort (maintaining body temperature). An Ironman in hot and humid conditions, like the Ironman World Championship, can also significantly affect your recovery time (dehydration).

Related: How to move up to the Ironman distance

Glycogen Stores

When your glycogen stores are completely depleted, it means that you have made a significant physical effort. In less than 48 hours, by consuming a high quantity of carbohydrates, glycogen stores can be filled.

Related: How to train for your first half-Ironman

Light Activity

It is necessary to take the time to recover well, but it’s more important to listen to your body. This doesn’t prevent you from being active, but before you resume intense training, it is important to be careful. Non-impact activities such as swimming and cycling are a great way to promote blood flow and help with recovery. It is also advisable to see your physiotherapist or massage therapist to flush out any excess inflammation or treat injuries following the race.

Easy ride to flush the legs. Photo: Pearl Izumi and iracelikeagirl

Related: What I learned in my first 70.3

The benefit of good nutrition

Your nutrition following a race will also have a massive impact on your recovery. First, think about drinking fluids and consuming electrolytes. Then eat or drink carbohydrates and protein with a 4:1 ration (4g of carbs for 1g of protein). Carbohydrates are essential for restoring your glycogen stores, and proteins will promote recovery. Following the event, think of eating foods rich in antioxidants and minerals, such as berries, bananas, vegetables such as broccoli, kale, garlic and dark chocolate to reduce inflammation.

The post How to recover from a triathlon appeared first on Triathlon Magazine Canada.

Canada’s Ironman-branded bike courses

Triathlon Magazine Canada 2 months 5 days ago

In 2019, Canada will host a total of seven Ironman-branded events – five 70.3 races and two full distance triathlons. Below we rank the bike courses from “hardest to easiest” based on their elevation gain. But don’t be fooled, just because one course may not have as much climbing doesn’t mean it’s easier than another. There are a lot of factors to consider when comparing races, such as a rider’s preferences, road conditions, wind and weather.  

Full-distance events

1. Ironman Canada – End of July

Ironman Canada in Whistler, BC, has the most climbing of all the Ironman races. With 2,405m of climbing in 180K, this event takes the cake as one of the harder bike courses on the entire Ironman circuit.

Related: Ironman races in Canada: Road or tri bike?

The new two-loop course is a tough one. The course takes the athletes from Alta Lake to the top of the Whistler Olympic Park in Callaghan Valley (not the case in 2018). Then, the athletes will descend and travel further south, enjoying views of Black Tusk and the surrounding mountain ranges before making their return back to Whistler.

2. Ironman Mont-Tremblant – Middle of August

Just because Ironman Mont-Tremblant has less climbing, does not mean it’s “easier.” What Ironman is easy?

The bike course in Tremblant begins on Montée Ryan before turning onto Route 117. Then It’s back on Montée Ryan and Chemin des Voyageurs, passing the village resorts and going toward Lac-Supérieur on Chemin Duplessis. It’s on this section where you’ll encounter the most challenging climbs with a maximum grade of eight per cent.

Half-distance events

1. Ironman 70.3 Canada – End of July

On the same course as Ironman Canada, but only one loop, 70.3 Canada features over 1,200m of climbing.

The new Ironman 70.3 Canada bike course will bring athletes to the 2010 Winter Olympic ski jumping area (same as last year) and farther down south with views of Black Tusk.

Related: Tips for upgrading your road bike

2. Ironman 70.3 Mont-Tremblant – End of June

Like Ironman Mont-Tremblant, the 70.3 course does the same loop. Ironman 70.3 Mont-Tremblant, Muskoka and Victoria all feature courses with 800-900m of climbing.

The bike course in Tremblant begins on Montée Ryan before turning onto Route 117. Then It’s back on Montée Ryan and Chemin des Voyageurs, passing the village resorts and going toward Lac-Supérieur on Chemin Duplessis. It’s on this section where you’ll encounter the most challenging climbs with a maximum grade of eight per cent.

3. Ironman 70.3 Muskoka – Early July

In 2018, 70.3 Muskoka switched courses from a loop around Lake of Bays to an out-and-back course.

With over 900m of climbing, this route will leave a sting in your legs with many punchy climbs. It is a tough start on Brunel Road, so don’t go too deep into your energy reserves. It is in the middle section that you can make up time and build momentum going into the final 15km.

4. Ironman 70.3 Victoria – Early June

This year, 70.3 Victoria switched to a single loop and has its fair share of climbing – over 800m.

Beginning at Hamsterley Beach, athletes ride through four municipalities and get views of Haro Strait, the Coastal Mountains, and Saanich Inlet.

5. Ironman 70.3 Calgary – Early August

The flattest route Ironman 70.3 course in Canada, the race in Calgary is built for speed. But be mindful of the winds.

The bike course travels east of Auburn Bay along Highway 22X. After a little turnaround loop on quiet country roads, athletes return to transition on Highway 22X.

The post Canada’s Ironman-branded bike courses appeared first on Triathlon Magazine Canada.

Tips for Ironman 70.3 Mont Tremblant from a pro

Triathlon Magazine Canada 2 months 5 days ago

Ironman 70.3 Mont Tremblant is this weekend on Sunday, June 23rd. For those of you racing, by now you’re well into your taper and likely on route to Mont-Tremblant, but here are some last minute tips from a local professional triathlete, Antoine Jolicoeur Desroches.

Antoine Desroches at Ironman Mont-Tremblant 2018.

TMC: With the race coming up in a few days, what are some tips you can offer the triathletes as they prepare for Ironman 70.3 Mont-Tremblant?

AD: In the days leading up to the race, it is essential to make sure you’re staying on top of your nutrition. Be drinking lots, and not just water, but water with some electrolyte mix. Potassium is an electrolyte often overlooked. In the days before a race, I like to eat a lot of bananas. Bananas are an excellent source of potassium.

In the days before the race, don’t do too much. At Mont Tremblant, it is easy to get caught up in the moment and do a lot of walking around the village. Try to save your legs as much as you can. Take the time to make sure your equipment is all set up and ready for race day. This preparation beforehand relives a lot of stress and conserves energy.

Antoine Desroches exiting the swim at Ironman Mont-Tremblant. Photo: Jerome Bergeron.

TMC: For the swim what are some tips you can offer for those who have not done Mont Tremblant before?

AD: At the very least take the time to check out the race site. Things you want to be thinking about are: 1) Where do you enter and exit the course? 2) How many steps do you have until diving into the water? 3) Is there a ramp or steps out of the water? Knowing these little details beforehand will help you on race day.

At Mont Tremblant, the lake can be choppy or flat depending on the weather. So check the weather beforehand, and be mentally prepared those possibilities. If you can, get in a swim before the race. Also, Mont Tremblant is one of the few events that offer a warm-up swim for age groupers. Take this time to get warm and adjusted to the water temperature.

Antoine Desroches. Photo: Talbot Cox

TMC: On the bike, there are many climbs on the course. What is your advice on how to tackle the terrain?

AD: Take it easy on 117 at the beginning of the ride. Every year, except for maybe last year, I have gone out way too hard. It’s easy to go to hard at the beginning of the 117, don’t do it. It’s better to build throughout the race, instead of going too deep, too early and bonking. Remember we have to run a half marathon after.

Have a nutrition plan for the entire race, and stick to it. Be drinking and eating throughout the bike, every 15-20 minutes you want to be putting something in your body. You will be thankful you did. Some people have a timer on their watch to remind them.

Also, pour water on your head and neck, this keeps your head cool. If your head gets hot, it’s going to tell the rest of your body it’s too hot.

In the beginning, you may feel great, but build throughout and stay on top of your nutrition.

Antoine Desroches finished fourth overall at Ironman Mont-Tremblant 2018.

TMC: How do you come home strong?

AD: The run has very little shade on a sunny day, keep cool with sponges and water at the aid stations. The first part has some hills, so pace yourself, you can make up the time in the second half. If you go too hard and accumulate too much lactate, the last part will be a struggle.

The run can be pretty lonely and boring, be prepared for this; I like to have a song or mantra in my head to help me push through. It’s those last 5 kilometres that are the hardest when you’re at your breaking point. You need to remind yourself of all those hard training sessions that you’ve put in; you can do this.

TMC: Closing thoughts?

AD: Enjoy it. I love racing in Tremblant; the vide is electric, it’s one of the reasons I keep coming back.

The post Tips for Ironman 70.3 Mont Tremblant from a pro appeared first on Triathlon Magazine Canada.