January 2019 Newsletter
Happy New Year and Welcome to the first MSC Newsletter of 2019.

We've got an exciting year of racing ahead and more exciting news to come before the season kicks off in June.

Please enjoy the newsletter, and All the Best in 2019!
Series News
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, January 15 to get the Super Early Bird Rate!
The Speedy Aquila Crono
A major focus that bike designers and different brands have is the importance of having enough fuel onboard for the rider to perform their best, but also carrying it in the most efficient way possible. Conventional methods of taping gels to top tubes, etc… is very inefficient and creates a ton of drag. Many brands have tried to resolve this issue by creating rear storage units to house all this nutrition and equipment. Yes this is a very aerodynamic solution, but lacks in the areas of accessibility and as a reminder for athletes to constantly fuel. 

From the images below, air flow hugs the bento box of the Crono and helps to keep the air travelling around the seat post. The result is greater stability and predictability of the bike at various yaw angles. It also creates a more static position for the rider, when fuelling. Having the bento box situated where it is improves timing of fuelling due to greater accessibility.
If you are interested in learning more about Aquila Cycles, head over to our website and check us out on Instagram @aquilacycles to learn more about Aquila and our bikes.

Cycling is in our DNA, come ride with us.
The Benefits of Base Building – and How to Get Started
Unless you have a destination race early in 2019, it can be easy to procrastinate about training in any serious way in the dead of winter. Summer seems so far away, and it’s hard to feel inspired when it’s cold and dark! Why bother? Here’s why.

For starters, the base phase builds a foundation for managing the training load when it’s time to start building volume and intensity. After taking it easy for months, jumping straight into a program focused on only swim/bike/run without a strong base is a recipe for developing injuries.

During the base building phase, you have the opportunity to work on weaknesses (strength, mental or skills) while reinforcing your resolutions around nutrition and wellness. Aside from kick starting your mojo, you’ll also have time to work through lingering injuries in a way that rebuilds your form and function while you heal.

Additional benefits come from building good habits and discipline during the tough months that will pay off later. Starting the season from a good place mentally comes from building fitness through a steady and progressive program instead of cramming when the good weather hits. This is especially important if you plan on attending a spring training camp, since you’ll want to be prepared for the increased volume and inevitable bit of competition that comes with a group of athletes training together.

Finally, the base building phase gives you time to tweak your gear and bike fit so you’re ready when the seasons begins.

Get started by doing a realistic assessment of your strengths and weaknesses so you can take the time to train out those weaknesses. Physical weaknesses usually present themselves as injuries or disappointing performance, both of which can be addressed through a strength program. Mental weaknesses can be worked on during the base phase by reading books that help athletes develop a stronger mindset, then practicing some of the techniques during training sessions.

Working with a coach to follow a program that includes a focus on regular strength workouts and base workouts in each discipline can help ensure you build incrementally and avoid early season injuries. A coach also helps by giving you someone else to be accountable to if you’re having trouble getting back to the pool, back on the bike, or outside to run.

Base building pays off in fitness, confidence and readiness so you can make the most of the coming season.

- 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.
Cold Weather Running
We are in full-fledged winter mode, and even though the temperatures might be frigid, or you've got snow or ice to deal with, that shouldn't put a halt to your running. It surely didn't for North Bay's Kristin Franks (pictured above).

The duathlon/triathlon race season will be here before you know it, and the work needs to be done now so that you are ready to rock those early season races (especially marathons or half marathons), or to get in that base for those mid to late summer races.

So here are a few tips/ideas for running in our Winter Wonderland.

1. Dress well.
As much as we might dread the thought of heading out to run in minus 20 or less wind chill temperatures, with the proper gear and layering, you can moderate body temperatures in the cold a whole lot more than in the heat. Make sure to get some excellent wind breaking tops, bottoms, a wicking hat, and gloves that can handle extreme cold. These items might be higher priced but well worth the money.

2. Be aware.
Don’t be aggressive out there. Assume that drivers do not see you, and look ahead to anticipate people pulling out of their driveways or and approach stop signs with some caution - for some drivers, stopping seems to be an option. You should also look ahead to anticipate icy patches, uneven snow packed surfaces, etc. It is so easy to go down or roll an ankle if you are not paying attention. In addition, if you listen to music, books or podcasts when you run consider going without, or turn down the volume (since the sound will be better contained because you will likely be wearing a hat).

3. Nutrition
It is easy to ignore hydrating and fuelling in the winter but make a conscious effort to do so because it is no less important, especially those long runs. In fact, you will likely be burning off more calories due to the cold and the extra clothing you are toting around. Plus, your run will be much more enjoyable when you are properly fuelled.

4. Shoes
Regular running or trail shoes with a great tread will be fine. But there are great options for winter specific shoes with Gore-Tex shoes that will keep you warm and dry, and treads with spikes for extra grip for icy conditions which will allow you to tackle any conditions. If you love your winter running, these will enhance your experience.

5. Keep track of what you wear.
Write down in your training log what you wear and how it felt in those conditions. Doing this will make clothing selection much easier and effective. If you know what works for you in certain temperatures and wind, just wear what worked last time. You can save a lot of time doing this.

Hopefully, with these tips, you won’t let the cold deter you from running outdoors. Plus, shouldn't we be enjoying the beauty of nature and what Canada has to offer?

Happy training.
Roger Hospedales - Co-owner / Coach at PR Endurance Training
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