February 2019 Newsletter
We always try to bring you fresh and relevant content with each issue and this edition is no different.

Of particular note is the section on our updates to the Series Awards, Points, and Prize Money. So make sure to check out those details and the other important items we have in this February Newsletter.

Happy Training!
Series News
MultiSport Canada Triathlon Series - Awards/Points/Prize Money Updates
We have made some changes to the Series Awards, Age Group Points, Elite Series, and Prize Money for the upcoming season.

Please visit the links below to get full details.

We Are Hiring at MultiSport Canada

Application Deadline: February 24th , 2019.
Partner News
Introducing The Aquila Cycles Ambassador Program
We are very excited to announce the launch of the inaugural Aquila Cycles Ambassador Program!

We are calling on like-minded cyclists, seasoned Pros and weekend warriors alike who reflect advancements in our sport to join Aquila’s Brand Ambassador Program. If you are someone who shares our love for everything cycling, and you proudly own the passion to keep pedaling, we want to hear from you! Interested in helping Aquila Cycles grow its excitement within your network and cycling community? Check out the application and apply now!

Cycling is in our DNA, come ride with us.
Discover F2C Pharma-Greens
Have you taken your Pharma-Greens today? There is more than one way to shake it up, just ask F2C pro Eric Dokter (check out the video above). 

•  lack of sleep
•  stress 
•  tough workouts 
•  high protein meals
•  pre-workout supplements 
•  intense training schedule
•  coffee (or three)
•  wine, beer or alcohol
•  dairy consumption
•  missed servings of fruits or vegetables 
•  not enough time in a day 

How many of those apply to you? 
For most people, the majority of the bullet points, if not all, are a staple in their week. What do they have in common? They cause your body to exist in an acidic state with a pH level that is not meant for optimal function. Combine that with occasional junk food, shortened sleep cycle, an intense training schedule, your protein addiction and you've created an acidic dump site. 

Water has a pH of 7 - neutral on the scale - and anything below is 'acidic' and above is 'alkaline'. Stress, sugar, alcohol and even "good" things like exercise and protein all lead to an acidic state. When the pH is not balanced, it negatively affects our energy levels, stamina, strength and immune system. In turn, this will affect athlete performance, performance in the gym, mental clarity, resistance to colds and even fatigue and overall mood. In summary: an alkaline state is much more beneficial than the alternative.

Supplements are never a substitution to real food but should be looked at as complimentary to your routine. In addition to your balanced diet, Pharma-Greens provide you with a top notch combination of 27 (non-GMO) ingredients that include spirulina, alfalfa, red beet and pomegranate powder (plus, plus, plus!). This potent ingredient list provides your body with various micro-nutrients such as:

•  antioxidants 
•  lignans & flavonoids
•  enzymes 
•  vitamins 
•  minerals 
•  scarce nutrients 
•  prebiotics
•  probiotics 

One serving of Pharma-Greens per day increases your body's ability to digest and absorb nutrients - including the ones you consume as meals. Combined with a solid diet of fruits, vegetables, protein, clean fats and whole grains, a serving of Pharma-Greens may reduce cortisol levels and improve thyroid function.

In addition, Pharma-Greens:

•  balances pH 
•  aids in post recovery
•  increases energy 
•  decreases oxidative stress 
•  cleanses and purify the digestive system 
•  relieves fatigue
•  promotes endurance
•  enhances motor performance

So, when should you take your Pharma-Greens? 

First thing in the morning is best, as you will be able to influence your pH, your digestive system has not been activated and you're most efficient at absorbing micro-nutrients on an empty stomach. Mix 1 scoop of Greens with 1 cup (250ml) of water, shake up, drink and wait 20 minutes before eating your first meal. 

Taking Pharma-Greens post workout on its own, mixed with Rehab 3:1, Vegan-Pure, Pharma-Pure or a smoothie is also beneficial supporting recovery by buffering lactic acid and scavenging free radicals.

Feeling a little run down or feeling a cold coming on? Taking a second serving of Pharma-Greens in the afternoon will boost immunity with the addition of all the antioxidants and vitamins.

If you haven’t had a chance to try the Pharma-Greens use code MSC15 for a 15% discount when you order online at F2CNutrition .
Common Injuries in Endurance Athletes and Ideas on Prevention
As both a Chiropractor and an Endurance Coach working with and developing training programs for triathletes, runners and cyclists I have a multifaceted role in helping athletes prevent, treat and rehab injuries. Each training cycle seems to bring with it a regular series of injuries that could be prevented.

Overall, a dedicated program of stretching and strengthening - as well as a bit of extra attention to running shoe mileage and the surfaces you are running on can prevent most of these injuries, especially if you have a training program that is designed with appropriate periodization for you. Many athletes use foam rolling only when injuries are already an issue, and drop the practice when some progress is made. Making this a regular part of your body maintenance routine will go a long way to helping prevent problems in the first place.

Sophie Hotchkiss, an associate coach and trainer at CL Performance Training and a Registered Massage Therapist in-training has put together a video on foam rolling that may be helpful for you to get started on releasing the tissues that tend to get tight in multisport athletes. Make this a regular part of your pre or post workout session year round, but especially when starting the build phase of your training.

These are a few of the most common injuries that I see in my athletes, and some ideas on how you can prevent yourself from experiencing them.

1. Shin Splints: Shin splints are especially common this time of year as people start to build up their running mileage and intensity and begin to run on snow and ice outside. A running program should not be increased more than 10-30% per week depending on the athlete and their running history, and that includes a combination of both volume and intensity. The unsteady surface of snow and ice outside increases the work of both your major muscle groups and stability muscles of the lower leg, making shin splints more likely. Running shoes with too much mileage on them is the other major cause of shin splints. Pay attention to your shoes – try and replace them at least every 500km (if you’re running a lot, do the calculation as you probably need new shoes much sooner than you think!). When you start to feel shin splints that hang around for a couple of days it’s time to take a rest and let them heal – these guys can eventually lead to a tibial stress fracture if they, and the causative factors, are not dealt with.

2. Achilles Tendinitis: Achilles Tendonitis is another injury that is related to increasing run mileage and intensity too quickly and running on snow and ice where the lower leg muscles have to work much harder. Achilles pain can also be related to increasing hill training, trying to change your running form to a more midfoot or forefoot strike all at once, tightening of the calf muscles and associated decreased mobility of the foot and ankle joints, and shoes that need to be replaced. Achilles Tendinitis can be an injury that sticks around for quite a while since the tendon doesn’t have a lot of blood supply, so the best thing to do is to do whatever you can to avoid this altogether!

3. Piriformis Strain or Syndrome: Because running is a straight line repetitive sport it ends up that the same muscles are used and the same one’s are not used over and over again. The hip flexors work to drive the knee forward with each stride and thus over time can become tight and overworked. This in turn will inhibit the glutes (and piriformis) slightly, making them now in charge of the same amount of work with less available muscle fibres. Piriformis ends up tightening too much which results in pain in the area of the hip and/or glute and over time can end up putting stress on the sciatic nerve. Spending specific time stretching the hip flexors with a variety of lunge type stretches and rolling out the quads and muscular portion of the IT band can help to prevent this.

- Dr. Cindy Lewis-Caballero is the founder of CL Performance Training . She is an endurance coach, a Chiropractor, a personal trainer, a professional triathlete, and a mom. She has an intimate understanding of the challenges of work/life/training balance, and enjoys helping other athletes find ways to achieve their goals.
Special Events
The Honda Waterfront Run - Save by Registering Before January 15
The Honda Run is back for its ninth year on Sunday June 2 nd , 2019!

Thanks to Honda Manufacturing for returning as the title sponsor once again. This year's event is sure to be something you don't want to miss as Honda celebrates 50 years in Canada. In 1969, Honda came to Canada as a small company with big dreams; an amazing Canadian success story.

The Honda Run has something for everyone, and each registration helps to support local charity.

Check out what’s new at  www.hondarunbarrie.ca .

Register before Tuesday, March 5th to beat the next price increase.
  • 55% off the entire website
  • 30% off extra sale
  • Free gear deal
  • 25% off new 2019 gear
Presenting Sponsor
Series Sponsors
MultiSport Canada | (705) 797-4951 | (705) 730-7567