MUSKOKA TRISUMMIT / May 3 - 5th, 2013

WHAT is the Muskoka TriSummit?

Triboutique is proud to be involved with Canada’s largest triathlon conference featuring world renowned and legendary Joe Friel as the keynote speaker. In addition to Joe Friel, eleven other industry leading professional athletes and coaches will be covering endurance sports training and racing topics that are abundant and go beyond the norm...this conference covers it all:

• Field Testing
• Recovery Techniques
• Minimalist Running
• Essential Gear and Bike Fitting
• Winter and Off Road Triathlon
• Injury Patterns in Sport: Prevention and Rehabilitation
• How to get your kids ready for triathlon.
• Swim , Bike and Run clinics.

On May 5th, it is a full day of hands on clinics with top notch pros and coaches from across Ontario.  We are also having group rides and runs led by the speakers.

ATTENTION CLUB DIRECTORS and COACHES

Here's your chance to attend the Muskoka TriSummit Conference for FREE!  Canada's largest endurance sports conference in beautiful Muskoka.

When ten (10) or more of your club members register for the Muskoka TriSummit you will receive one free registration.  All your club members have to do is to identify their affiliation to your club or coaching service on the registration form.  You can do what you want with this free registration...keep it for yourself to use, or use it as a "raffle prize" within your organization. We hope to see you and your club members attend this amazing event!

Where is all the information located?

For conference details head to our site, www.trimuskoka.com.  On the main page, there is everything: TriSummit program, registration, accommodations with special TriSummit rates, and a dining guide.

If you have any questions, please don't hesitate to contact us at this email address: rich@triathlonmuskoka.com.

Tips for Holiday Shopping: Shipping Timelines, Gift Ideas

The 2012 holiday shopping season is here. Here are a few tips that can help you get the right gift on time.

All of our orders ship ground from Vancouver, BC unless requested otherwise via phone or email. We recommend allowing extra delivery time the further you shipping address is from our warehouse. Delivery to remote areas can take up to 2 weeks:

Toronto	4-5 days
Montreal/Ottawa	5-6 days
Calgary/Edmonton	2-3 days
Regina	3-4 days
Winnipeg	4-5 days
Halifax	6-8 days
St John's	8-10 days
Whitehorse	5-6 days
Yellowknife	5-6 days

Rush orders are processed on a request basis. Please contact us via email before you place your or immediately afterwards to upgrade your order to Air Mail. We will quickly inform you of the estimated delivery time and any additional charge.

Ideally, we would also recommend allowing enough time for an exchange should it be needed. Example: If you live in Toronto, order three weeks ahead: one week for initial delivery then two weeks for the exchange process if required.

Some cool & popular items for the season are:

• Yurbuds Earphones for active lifestyle: guaranteed not to fall out.
• Airhead revolutionary helmet ventilation liner for cyclist.
• Books and DVDs for Swimmers, Cyclists, Runners & Triathletes.
• T Mat Pro Transition mats for Triathletes.

You can always purchase one of our electronic Gift Certificates, which can be delivered via email or snail mail at no extra charge.

Holiday Gift Guide for Triathletes, Swimmers, Cyclists & Runners

Looking for the perfect gift for your favourite athlete? Here are some considerations to help you pick stocking stuffers, as well as some hot gear that might not fit under the Christmas tree!

Triathletes: One particularity about triathletes is the amount of time spent training due to the nature of the sport. As such, products such as the 2012 Finis Swimp3 2G help make those long swims more fun by allowing swimmers to listen to music while in the water. Hydration is also particularly important on 100km+ bike rides. This is why the large capacity Speedfil Hydration System is a must. Finally, Compression Socks have become a bit of phenomenon for long distance runners. Great brands such as 2XU, Zensah and CEP have engineered some great running socks.

Swimmers: Although we are far from outdoor swimming season, avid swimmers will inevitably spend some quality time in the pool this winter. Some of our swim goggles have had great reviews, notably the Zoggs Predator Flex Polarized, which works great for the pool as well as open water. Another consideration would be the Women's Zoggs Athena goggles. Swim watches that automatically count your laps in the pool - as well as strokes, calories etc. - are hot this season. The Swimovate Poolmate and Finis Swimsense are definitely the way to go here.

Cyclists: What better time to do some bike maintenance than winter? The Park Tool PCS-10 is a great bike stand and key for fast and efficient maintenance and repairs. Combine with the AK-37 Toolkit and the Big Blue Book of Bike Repair to complete the arsenal. Anti chafing creams are also recommended for most cyclists, DZ Nuts and Hoo Ha Ride Glide are premium creams made specifically for men and women respectively.

Runners: A great stocking stuffer for runners is the Yankz! Sure lace system, which will fit virtually any running shoe. For those runners with an iPhone, the Wahoo Fitness Run Pack helps listen to music while keeping track of you heart rate directly on your phone.To stay hydrated, the new FuelBelt Revenge R2O holds up to two 7oz bottles for on-the-go hydration. Finally, to protect the head against the sun, rain etc. and regulate its temperature, we recommend the moisture-wicking 2XU Run Cap.

Not sure what to get? Get the Triboutique.ca gift certificate: pick your desired amount, enter the recipient email address and you are done.

Need more info? Check out our Holiday Gift Section or feel free to contact us via our Web Form.

Happy Holiday Shopping!

Ironman Canada 2011: Lessons of a First-time Ironman Finisher

I recently took part in what was going to be the culmination of my triathlon career: Ironman Canada 2011 in Penticton, BC. While finishing was the primary goal, here is how I believe I could have had a better experience, reduced the pain and potentially improved my time by 30 mins+ ...

• Preparation: Maintain best practices such as testing the wetsuit, bike and running gear as soon as you arrive at your destination. Things do shift around when travelling, bike handling might change and some small items might get lost.
• Fast swimmers: If you're planning to swim under 1.10, move to the front to minimize the "washing machine" effect.
• Slow Swimmers: Swim defensively as being kicked or elbowed is highely likely. Ideally, draft off a swimmer with a similar pace.
• Passing on the bike: To minimize the risk of crashing or being penalized for drafting, I would recommend passing when speeds are low: immediately out of transition, during uphills, at aid stations. Avoid passing in downhills and/or windy spots.
• Hydrating on the bike:  If you're planning to pick up bottled water and drinks, make sure you are okay to throw away your initial set of waterbottles.
• Picking your line: a number of athletes had mechanical issues, most of which were flats. A great way to avoid them is to pick a clean line and avoid dirty shoulders.
• Hydrating on the run: Unfortunately, you will always start your run at the hottest time of the day. If the temperature becomes an issue, try to lower your core temperature low by using cold sponges and ice. I also learned that salt intake must increase as temperature climbs. Unfortunately, I ran out of Salt Capsules 10 miles in and have to eat a lot of salty pretzels and potassium to make the cramps go away. While they are a good substitute, they made my stomach feel full, which is never a good thing when running. Do not hesitate to walk for 30-60 seconds to avoid stomach issues and cramping.
• Transition: My transitions were longer given that I elected to use fully padded cycle shorts for the bike and switch to compression running shorts. Look around for any miscellaneous items on the ground before setting off. My T2 could have been faster had I poured fresh water on my face going in. The sweat and salt mixture temporarily blinded me while trying to locate my running gear.

Any triathlete capable of a Half Iron distance should consider the Ironman distance. While it takes far more preparation and commitment, it is my most rewarding sports experience to date!

Tips on flat tires

So it's 6am on race day at the Subaru Vancouver Half Ironman, wetsuit is almost on, when I discover that my front tire has lost  its pressure overnight, while in the transition area. Here are some lessons I learned:

1. Do not assume that because the bike was checked the day before, it will be fine that morning.

2. In addition to the usual tire repair kit on your bike (Tube, CO2, levers, hand pump, patches etc.), consider carrying a floor pump, a couple of spare of tubes and a spare tire (even if it's an older one) in your transition bag. Spare tire is a must when running tubulars.

3. If you choose not to carry a spare tire then opt for a few tire boots.

4. Wait until race morning to full inflate the tires. It makes detecting issues easier and prevents heat punctures if the bike has to stay in the transition are for extended peridos of time in the sun.

5. If you are going to be riding rough roads, consider some puncture-resistant slime tubes. Even though they are slightly heavier, changing flats, especially on sprint or olympic races, can lead to a significant time deficit.

Despite all these precaution, you might still find yourself in a situation where you have to change your tubes or tires unexpectedly. In which case, staying calm and focused will help you get the job done faster and more efficiently, without impacting your ability to get to finish line in a respectable time!

Sugar vs Salt?

While on a 170km ride in Penticton BC last month, I had a near bonk-experience which was partly caused by the nutrition I had selected for the ride. In fact I carried almost exclusively - sweet - carbohydrates, in both liquid and solid form.

As a matter of fact, most of today's sports drinks contain unreasonably high amounts of sugar. However, from a processing perspective, the sweeter the drink the slower it is absorbed by the body.

Another important aspect of nutrition for endurance events over 4-5 hours is the need to compensate for the loss of salt. The water we consume dilutes the amount of salt in our body, which in turn does not allow cells to function normally. The lack of salt can cause what is known as Hyponatremia, which is a metabolic condition in which there is not enough sodium (salt) in the body fluid outside the cells.

While you may be able to finish an Ironman without enough carbohydrates, you will not likely make it if you get dehydrated. As such, SaltStick capsules, Elete Electrolyte Add-in and Hammer Endurolytes are great to take on longer rides and races to ensure proper re-hydration, which we now know includes both water AND salt!

Triathlon shorts or Trisuits?

When it comes to selecting your race day clothing, we've compiled a few advantages of the two most popular options out there: one-piece trisuits and two-piece tri tops + shorts. While both have their advantages, the ultimate decision factors will be comfort and personal preference. Whichever set up you decide to go with, make sure to wear it while training first!



Trisuits

• Popular amongst elite and high ranking age group athletes.
• Better hydro-dynamics swimming without a wetsuit.
• Increased comfort.
• Prevent "plumber's crack", "muffin top" and lower back sun burns on the bike. 

Tri shorts & Tri Top

• Recommended if two different sizes are needed.
• Easy bathroom breaks.
• Ability to mix different colors and styles.
• Generally less expensive.

7 Tips to ready your bike for the first ride of the season

Tires
Pump your tires as they will have lost a few PSIs over the winter, then visually inspect the rubber for any cracks or damage.

Spokes
Spokes require a certain amount of tension to support the wheels and ultimately the rider. Check for loose spokes manually by wiggling them. If you find any, use a spoke wrench to tighten, while making sure not to deform the wheel. If you are concerned about wheel deformation, use a wheel truing stand.

Drivetrain
Use degreaser and brushes to clean your cassette, chain, derailleurs etc. Rinse with low pressure water. Once dry, apply lubricant to all moving parts of the drivetrain.

Brakes
While little winter maintenance is required with brakes, you should still check for wheel rubbing and worn out pads. Adjust and/or replace if necessary.

Shifters
Mount your bike on a repair stand or go for a short ride down the driveway to gauge whether the cables have proper tension, as they tend to loosen over time. Tighten at lever and/or derailleur level if necessary.

Safety Checks
Check the following critical connections for loose parts: stem-handlebar, stem-steering connection, pedals-crank arms, seat post-frame etc.

Rider Checks
Check your helmet for cracks and shoes for loose cleats. Finally, as it is technically still spring make sure to take extra clothes for unexpected rain showers or colder conditions, especially if you're planning to ride early morning or after sunset.

Cold Weather Swimming Tips

As triathletes, we know all too well that optimal conditions rarely line up on race day. Consequently, training in adverse conditions is not only great for our physical preparation but also excellent for our mental training.

As a skier, I like to compare swimming in cold water to skiing in bad weather: suboptimal conditions do not necessarily mean there is no fun or benefit to be had.

Following a few simple guidelines can turn cold water swimming into a great experience.

It generally feels colder before and after, rather than during the swim.

• Ensure a thorough warm-up and stretching, before getting into your wetsuit.
• Set up the changing area the way you would set up your race transition: towel, warm clothes, water, energy foods. Indoor change rooms are ideal.

Wear proper equipment with a focus on heat retention.

• Wetsuits are the primary piece of equipment here. Thicker wetsuits will improve buoyancy and heat retention although it might constrain arm movement.
• Because we lose a significant about of heat through our head, neoprene swim caps and ear plugs are a must.
• Swimming goggles will fog up more often as the difference between body and water temperature increases. Anti-fog solutions will help keep them fog-free and keep you focused on your stroke.
• For those of us with “cold” extremities, neoprene swimming gloves and socks are a great way to keep our hands and feet from numbness and reduced performance.

Other recommendations.

• Stay close to shore.
• Focus on breathing, as our lungs shrink in colder temperatures.
• Do not swim alone: have someone watch you from shore or better yet: have them swim with you!

Which races to consider in 2011?

2011 is almost here! As we head into the new year, most races have started accepting registrations for their 2011 events. One of the challenges I have faced is to find out which ones to sign up for. Triathlon is fast growing and new races are popping up everywhere, which makes it hard to keep up. Here are some of our favourite tips on how to find new races for 2011, in order of increased effectiveness:

1. Check out registration websites for upcoming events in your area. The main ones in Canada are EventsOnline.ca, AtlanticChip.ca, RunningRoom.com.
2. Browse your provincial association's website and check out their race calendar section. Example: TriBC Race Calendar, TriNL, TriathlonQuebec etc.
3. Our #1 Tip: Only a handful of companies are contracted to time races across Canada. We recommend checking out their website for races they have handled in the past. The main ones are:

                  RaceHeadquarters (Western Canada)
                  ResultsCanada (Western Canada)
                  SportStats (QC, ON)
                  AtlanticChip (Maritimes and NL)

We recommend registering early to take advantage of Early Bird pricing many of these events offer and wish you a successful racing season for 2011!

A Great Off Season Training Tip for Triathletes

Now that we've seen snow from coast to coast, we are officially in winter training mode. Most coaches agree that winter training is about technique, not endurance. In line with this concept, a great way to change technique is to use the off season to do what we would call a "reset". The goal here is to engage in activities quite different from our normal training routine. Such examples are:

Swim: Learn a different stroke ...

While this helps increase your confidence in deep water, it also helps the body break out of its habits and prep it to learn new "moves" in the spring.

Bike: Give mountain biking a shot ...

Impredictable terrain improves technique and confidence. Short, steep, technical climbs build leg strength and teach us effort management throughout our ride.

Run: Try snowshoe running ...

Runners and cyclists build core strength and better balance through variations in terrain. Increase the fun factor by picking up a headlamp and going out at night time.

These are just a few examples of activities that help our body "reset" and break out of bad habits, thus laying the foundation to learn "something new" by the time spring is back.

Five Steps to Winter Bike Storage

1. Store bike indoors if possible. If outdoor is the only option, take out all the delicate, removable parts (seat, electronics ...) and cover it with tarp. In both cases, make sure to lock up your bike. Our various bike storage solutions allow for either flat or vertical storage.
   
   
2. Shift chain down to small rings - releases derailleur spring tension.
   
   
3. Clean chain & wash bike. Avoid using a water hose as humidity can damage components over the winter. Let bike dry completely.
   
   
4. Use plenty of lube and waterproof grease to keep humidity from getting into the bearings and chain links. Use a light lubricant such as Tri-Flow for shifter cables. Check out our large selection of bike cleaners, grease and chain lubricants for more product information.
   
   
5. Pump tires to keep them round and smooth, as they will lose pressure over time. This is especially important if your bike is stored on its wheels.
   

Compression Socks vs Calf Guards?

Ever since running my first marathon with my very first pair of compression socks, I realized that this a was piece of equipment that was here to stay. On shorter running races such as 10K's, I found that compression socks resulted in noticeably less fatigue and reduced the time to recovery post race. During longer races such as marathons & triathlons, as intensity varies, our body exerts itself and recovers on a continuous basis. Compression socks and calf guards provide additional support to one of our most important muscles, resulting in faster recovery and in some cases enhanced performance. For my triathlons, I recently switched to calf guards because I can wear them throughout the race i.e. across all three disciplines! Each one of these three "tools" is suited to specific situations and a great complement to each other.

Recovery Compression Socks	Race Compression Socks	Compression Calf Guards
- Ideal for post training or race recovery. - Great for everyday use, air travel, warmth.  - Not recommended for physical activity as provides minimal padding around the foot area.	- Perfect for running and cycling. - Graduated compression provides maximum compression around foot & ankle. - High performance padding provides excellent comfort.	- Made of thin, quick drying lycra, it can be worn under your wetsuit for faster transitions. - Allows athlete to wear their favorite pair of cycling/running socks. - Maintained in place through silicone elastic hem. - Not recommended outside physical activity - ie recovery.

Did Triathlon originate in Hawaii?

This week’s Ironman World Championships are a symbol of the sport returning to its origins. But was triathlon “invented” in Hawaii? The answer is both “yes” and “no”.

The French Connection

The first records of organized events combining all three sports date back to the 1920’s in France. Those races carried names such as “Race for the all around athletes”. They culminated in La Rochelle where in 1934 the “Course des Trois Sports” took place and combined a 200m swim, 10km bicycle ride and 1.2km run.

Southern California
It is in San Diego, CA that the term "Triathlon" was first used. On September 25th, 1974, the San Diego Track Club organized the first “Triathlon”. A total of 46 participants took part in a 10km run, 8km bicycle ride and 460m swim.

Hawaii
In 1977, Eddie Merckx’s performances sparked a debate over which of the three disciplines created the best athletes. In order to settle it, Navy Commander John Collins had the idea to combine Hawaii’s three endurance events: The Waikiki Roughwater Swim (2.4 mi/3.862 km), the Around-Oahu Bike Race (115 miles/185 km) and the Honolulu Marathon (26.219 mi/42.195 km) into ONE!

The result was the first Ironman triathlon race on February 18th, 1978, during which 12 of the 15 participants finished. The winner’s time: 11h46m. This year’s expected winning time: 8h20m? Number of participants: ~2,000!

Chain lubricants: which one to use?

Dry weather conditions
   "Dry" and "Wax-based" lubricants provide
   great performance while ensuring your chain
   does not collect dust. Wax lubricants are best at
   keeping your chain clean through self-elimination
   and should therefore be re-applied frequently.
   Ex: White Lightning Clean Ride
         Tri Flow Superior Dry Lubricant

Wet weather conditions
   Oil-Based "Wet" Lubes repel water and stay wet
   once on the chain. They are the way to go in
   wet weather.
   Ex: Pedro's Syn Lube
         Finish Line Wet Lubricrant

Mixed / All conditions
   Oil-based lubricants with a lighter formulation are
   able to withstand the odd rain shower by not
   washing off while minimizing dust collection in drier
   conditions.
   Ex: Park Tools CL-1 Chain Lube
         Boeshield T-9
         Pro Gold Prolink Chain Lube

Long rides & Races
   Since re-application may be an issue here,
   high-end lubricants are designed to provide
   consistent performance through the ride.
   They may be oil or waxed-based, depending
   on personal preference
  Ex: Purple Extreme
        Finish Line Ceramic Wet Lube

For more details, check out

Canada's Largest Online Selection of Bicycle Lubricants!