TTF NEWSLETTER JULY 23, 2017

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1 In Support Of: TTF NEWSLETTER JULY 23, 2017 Swim. Bike. Run. Conquer the city. Swim. Bike. Run. Conquer the city. Register at Register

2 TTF GOLD MEMBER EVENT RECAP On April 2nd, TTF Gold Members were treated to an exclusive event at Yorkville Village, featuring Olympic Champion, Simon Whitfield. Participants heard from an engaged panel on the following topics: Injury Prevention and the Past, Present and Future of Triathlon in Canada. The discussion was riveting and informative. The panel included the following: Simon Whitfield (Olympic Champion) Stephen Salzmann (Complex Personal Training Manager, Equinox) Dominika Jamnicky (Triathlon Canada National Team Member) Kevin Mackinnon (Editor, Triathlon Magazine Canada) After a spirited Q&A session the real fun got underway! Gold Members were given the chance to interact with setups from D'Ornellas (retailer), nuun (sports drink) and tap2tag (medical alert technology) and enjoyed light refreshments, courtesy of Whole Foods, CLIF Bar and nuun. Following refreshments and pleasantries Gold Members joined triathlon national team member Dominika Jamnicky on a 15 km run around the beautiful Yorkville area. And some Gold Members and VIPs even got the chance to "race" Simon as part of Equinox's immersive Pursuit Spin Class - an experience they won't soon forget. The TTF Gold Member Event was full of smiles, laughs, high fives & great questions. To see the video recap, click here:

3 the TTF Learn-to-Tri Clinic hosted by the toronto triathlon club The Toronto Triathlon Club is proud to present the TTF Learn-to-Tri Clinic. This event is geared towards participants looking to improve, or find, as the case may be, their triathlon skills in a safe and fun environment. Together, we will learn and practice skills related to the swim, the bike, the run as well as skills related to transition. This half day clinic is here to help you prepare for the 2017 TTF on July 23, Whether this will be your first triathlon or if you are simply looking to refine your triathlon skills, this is indeed the clinic for you! Fee Structure: $25.00 for Team PMCF ONLY (Proceeds to be donated to The Princess Margaret Cancer Foundation) $60 TTC members $75 Non Members Clinic Coaches: Eric D'Arcy, Toronto Triathlon Club Member & NCCP Trained Triathlon Coach Tara Postnikoff, Toronto Triathlon Club Member & NCCP Certified Triathlon Coach Location: Birchmount Community Centre (93 Birchmount Road, Scarborough, ON, M1N 3J7) Schedule: 11:00 am: Arrival & Introductions 11:20 am: Bike Skills & Transition Skills (1 Hour) 12:15 pm: Run Clinic Mechanics, Drills, Running (1 Hour) 1:30-2:30 pm: Swim Clinic (1 Hour) 2:30-3:00 pm: Closing Remarks What to Bring: Workout Wear, bike, bike shoes, helmet, running shoes, swim suit, wetsuit, goggles, dry clothes, towel, hat, sunglasses & sunscreen. Note: A TTF swim cap will be provided. The TTF will also provide drinks from Nuun. Please bring a water bottle to stay hydrated. To register please visit:

4 Strength Training Exercises for Triathletes by Tribe Fitness Propelling through the water, powering up hills on the bike, and staying fast with good form on the run, are all reasons triathletes need to strength train, those and to stay injury free too! Consider adding this week s move to your next strength workout to help you keep those glutes strong and fired up during your next bike or run. Weighted Hip Lift. Lay down on your back with your legs bent at 90-degrees and your feet flat on the floor. Place a weighted plate, dumb bell, or even a heavy can of soup or water bottle over your lower abdominal area. Consider placing a folded towel between your body and the weight to ease comfort. Slowly lift your hips into the air so the body forms a straight line from your knees down towards your shoulders. Slowly lower your hips back to starting position, and then repeat. Repeat this exercise 8-12 times for one set, and do 2-3 sets with 1-2 minutes rest in between. Tribe Fitness offers many free workouts during the week all year long. Check them out online on Twitter and Instagram or at

5 TTF AMBASSADOR SPOTLIGHT The TTF caught up with Respiratory Therapist and long-time TTF ambassador, Amber Renton. How did you first get started in triathlon? My incredible friends. We had watched triathlon for a few years and dreamed about becoming Ironwomen one day but the swim seemed pretty impossible at the time. We took some swimming lessons, signed up for TTF and never looked back! I'm still dreaming of that Ironman though. One day! What advice would you give to a first time triathlete racing TTF? If you re not sure about something ask! The tri community is great and people are always willing to help each other out. Definitely do an open water swim in your wetsuit before your first race. I felt like I was suffocating in my wetsuit the first time I put it on, never mind wearing it in the water. Take your time at that dismount line, drink lots of fluids and just enjoy it! Triathlon is hard but so much fun. Oh, and remember to take your helmet off in transition! What are your goals for this year s TTF? I love this sport so my number one goal is to always have fun but I've been trying to make friends with my bike this year. I don't know too much about her so I'm hoping we can bond and speed it up a little bit. Fun fact: I've never passed a single person on the bike leg of the race. Pass just one person, that's this year s goal! Music is a great motivation on those indoor workouts. What s your favorite 90s jam? The 90's were so amazing I'm not sure I can pick just one. As far as pump up jams go it's a toss-up between Good Vibrations and Tubthumping. Who do you think would win a fight between Spiderman and Batman? Is this a serious question? Batman, hands down. No one beats the Bat! Strava: Amber Renton Facebok: Amber Renton

6 Training THOUGHTS FROM THE TORONTO TRIATHLON CLUB As we are now only 3 months out from the TTF, now is the time to commit to your training plan. Identify your strengths and your weakness, how much time you have to commit and what your goals are for the (TTF) race. A successful race is the result not of one specific workout you do or don t do, but rather the consistent work you put in day in and day out for the weeks and months leading up to your race. You don t have to fit your life around training to complete your first triathlon but working exercise into your life can help you reach your goal. Look for ways to simplify if spare time is an issue. Try biking or running to or from work a couple days a week or try to include exercise in as a family activity. Scheduling your workouts as you do your meetings and other commitments will also help to ensure you fit them into your schedule. When things are left to chance, usually the "chance" is that something else will come up. And if a lack motivation is where you struggle then find a training buddy (in person or virtual) or a training group, community or club to help keep you accountable and having fun. It s often more fun to workout with a group as you can all go through the challenges together. Tara Postnikoff NCCP Certified Triathlon Coach & Sports Nutritionist Executive Director, Toronto Triathlon Club If you are looking for a club to train with, consider the Toronto Triathlon Club, Canada s largest adult triathlon club. Get started here:

7 WEEKLY FIT NEWS FROM "FURTHERMORE EQUINOX" Is barefoot running back in? The Science: Many fitness enthusiasts believe running barefoot is natural and healthy because, from an evolutionary standpoint, shoes have only been around for a second, says Matt Berenc, director of education at the Equinox Fitness Training Institute, However, as this study points out, there is still not conclusive evidence that proves whether long-term barefoot running is good or bad. EQX Expert Insight: Since you ve been walking around in shoes your entire life, your feet have adapted to being encased in a protective and supportive shell, says Berenc. This can make them lazy and decrease their natural stabilizing abilities. And while there are benefits to allowing your feet to interact directly with the environment (from improved proprioception to enhanced muscle function to better posture) proceed with caution. Being barefoot will change how your foot hits the ground which creates a new stress for your body to get used to, Berenc warns. So if you want to give barefoot running a try, integrate it slowly into your routine. Berenc s advice: Start by walking around barefoot for 10 minutes a day, progressively building to minutes a day over the course of a month. If that feels comfortable, start running barefoot at a very low volume (start with just five minutes at a time). Can a regular running routine add years to your life? The Science: Runner s World reported on a review paper published in Progress in Cardiovascular Diseases which looked at the long-term health benefits of running. The findings suggest that running has an extremely positive impact on reduction in risk of dying, linking every hour of running you log to a potential addition of seven hours to your life, says Berenc. EQX Expert Insight: Before you chase immortality, know that there is a catch, says Berenc. In the study, it was running in moderation, around 30 to 45 minutes per day, which was associated with these potential benefits. This length of time is likely enough of a stressor to challenge the body and trigger the positive physical adaptations, says Berenc. Doing more is not necessarily bad for you, but the closer you get to the extreme ranges of training (in time and/or distance) the greater the diminishing potential returns on health." Read the full article here: