Spring 2007 - Triathlon British Columbia

Spring 2007
Racing Two
Half Ironman
Three Weeks
Apart
Training Tips to Get
you Through
Ramping it Up!
TriathlonBC gets
new look,
new name
Athlete’s Diet:
Getting the Most out
of Every Day
TRIATHLON BC
info@tribc.org tel : 604-736-3176 fax : 604-736-3180
Provincial Association for Triathlon and Duathlon in British Columbia
PO Box 34098 Stn D, Vancouver, BC V6J 4M1
Mailing Label : Canadian Mail
Product Agreement # : 40063490
Postmaster : please, return cover only
w w w . t r i b c . o r g

:: TRIATHLON BC :: Spring 2007

TriBC 2007
Board of Directors
President
Sue Ironside
sue@ironside.ca
Vice President and Provincial Teams
KC Emerson
Treasurer
Krista Levesque
Secretary
Keith Iwasaki
Marketing/Sponsorship
Marie-Anne Prevost
Contents
New Year, New Season, New Goals..................................................... 4
Bikes: Is Yours Ready to Ride?............................................................. 7
The Athlete’s Daily Diet Routine: Eating Well for your Best Training and
Performance......................................................................................... 8
2007 TriBC Junior Triathlon Race Series.............................................11
The Benefits of Strength Training for the Triathlete............................ 12
Can You Race Half Ironmans Three Weeks Apart?............................ 14
The Affordable Triathlon Bike?............................................................ 16
Welcome to TriBC Sponsor: ATAC Sportswear!.................................. 17
Off-Road Triathlons: Two Worlds Unite .............................................. 18
Triathlon BC Race Calendar 2007...................................................... 20
Okanagan Youth Triathletes Compete in Vernon................................ 21
Triathlon BC Club Structure Defined................................................... 22
Triathlon BC Affiliated Club Listing...................................................... 23
Merchants Offering Triathlon BC Membership Discounts................... 24
Take 2 Tri ........................................................................................... 26
Sponsors for 2007:
Junior Development
Rob Dibden
Coaching and Clubs
Les Pereira
AWAD & Special Populations
Meyrick Jones
Officials
Marsha Petty-Johnson
Race Series
Tony Rotheram
Race Sanctioning
Greg White
Communications, Elite Athletes
Desmond Chew
Officials, Sanctioning
Michelle Valancius
Executive Director
Allan Pratzsky
All can be contacted at info@tribc.org
Spread the Word!
Advertise in TriathlonBC and target over
1900 members across the province. For a
rate card, please contact info@tribc.org.
2007 Advertising Rates
Cover (inside front, outside back, inside
back) $600
Full page $500
1/2 page $250
1/4 or 1/3 page $175
Business Card $75
*20% discount for purchasing four ads.
Submit graphics/ads in PDF, EPS, TIFF,
JPG format
Deadlines for 2007/8
May 1 (June issue)
July 15 (August issue)
November 1 (December issue)
February 1 (March issue)
Guidelines for Submission
All submissions should be sent to Tri BC at
info@tribc.org.
Articles should not exceed 750 words
(except with special permission).
“Spell-check” and grammatical proofing
are appreciated.
Absolutely no vulgar or obscene language
will be permitted.
Photos are invited (JPG, TIFF, EPS, PDF).
Triathlon BC retains the right to:
1. Edit articles to fit space requirements;
2. Edit articles for errors in spelling and
grammar;
3. Omit material deemed inappropriate
by the editorial board. *Submission
of an article does not guarantee
publication. Space restrictions prevent
the publishing of all articles.
TRIATHLON BC :: Spring 2007 ::

New look,
new value…
First, welcome to the first issue of 2007,
jam-packed with the features you know
and need – including the race calendar
for 2007 (page 20), info on the TriBC
race series (including new sponsors
ATAC Sportswear, KVOS TV, and Gatorade!
– see back cover) and an upto-date
list of merchants aligned with
TriBC who offer our members a discount
(see page 24).
And likely you’ve noticed our new look
– we’ve changed the title of our newsmagazine
to TriathlonBC, just to make
it completely clear that we’re striving
to give good value to our sponsors and
members with a publication focussed
entirely on (you guessed it) Triathlon
in BC. New tweaks in font and colour
will no doubt keep TriathlonBC at the
top of your “must read” pile.
Also included are articles on goal setting,
off road triathlons, the importance
of strength training, and what’s new in
the world of tri bikes.
Thanks as always to our many contributors
and to Allan Pratzsky (TriBC
Executive Director) for his encouragement
for this new look.
Get reading, get training, and we’ll
look forward to your comments, articles,
photos, and feedback at info@
tribc.org.
Lara Spence, Editor
info@tribc.org
Ps – Clubs! – register by March 31,
2007!
New Year, New Season, New Goals
Marie-Anne Prévost, Fitness Trainer, maprevost@whistler.ca
It is a tradition for many to set New Year’s
resolutions. Do you? Do you set goals at
the start of your training season? Is this the
time of year you look forward to so you can
review the past and start with a clean slate or
do you dread the idea of rehashing the same
old goals?
I have set a few goals in
the last couple of years
and followed a few steps
to make them achievable.
I set a lofty goal last year
in particular. I signed up
for Coeur D’Alene with
the dream of getting a spot
to the big show in Hawaii!
I did it too! I did my first
Ironman in June 2006
with a 10:46 and qualified
to Kona. I completed the
Kona race in 11:02. BE
CAREFUL WHAT YOU
WISH FOR!
It was a challenge to even
set goals for me. I always
worried that by setting
goals I would have a measure
for my failures. Needless to say that
was the first step; eliminate the belief that I
would fail. In the end I have been successful
at achieving many of the goals (not all) I set
up. I hope this article can provide you with
some ideas on goal setting and maybe even
inspire you to try something new.
Goals or resolutions should be fun or something
you are passionate about or something
that truly intrigues you. For most triathletes,
goals will relate to our sport. Either way, the
goal has to come from YOU! They can be
about all the different roles you have in your
being: personal development, work related,
sport related, spiritual, intellectual, relationships,
family roles. In fact you may have
many goals in to suit the different aspects
of your life. You
Goals should be
S.M.A.R.T.: Specific,
Measurable,
Achievable, Realistic,
and achievable within a
Time frame.
Goals have to come
from YOU, and be
something you`re
passionate about.
do have other
aspects of your
life outside triathlon
right?!
Keeping it all
in balance is
important! It is
always good to
remember that
goals should
be S.M.A.R.T.:
Specific, Measurable,
Achievable,
Realistic,
and within a
Time frame.
Write the goals
down! Make
a list and post it on your fridge, bathroom
mirror, in your agenda book or in your Palm
pilot. You need to remind yourself daily of
the goals you have. Keep them at the fore
front of your mind. {My room-mate might
have thought I was crazy but I posted notes
all over in preparation for my first Ironman:
“ I am a Hawaii Ironman qualifier”
“1:05/5:40/3:50” (my race times)} You need
Credits
Front Cover: Kathleen Wood from Kelowna at the 2005 Oliver Half ironman, photographed
by Uwe Gramann, www.uwegramann.com.
TriathlonBC is the newsmagazine of Triathlon British Columbia (Tri BC). Tri BC is a not-forprofit,
sport governing body devoted to the promotion of the sport of triathlon in the Province of BC
for all skill levels and all age groups.
TriathlonBC is printed by Infigo Imaging, 1367 West Broadway, Vancouver, BC V6H 4A9 and
distributed in part through Canadian Publications Mail Sales Product Agreement #40063490.
The opinions expressed in TriathlonBC are not necessarily those of the association.
:: TRIATHLON BC :: Spring 2007

to be committed your goals and to yourself succeeding. Ask
yourself these questions:
“Am I willing to make this a priority in my life?”
“Will working towards this goal be a part of my life?”
“Do I have support from those around me?”
“Do I believe I can do it?”
“Can I see myself reaching this goal?”
These questions will stimulate serious thought about your goals
and help you create a plan. They are also intended to generate an
image of yourself actually achieving the goals you set for yourself.
Your plan needs to be flexible and needs to be re-evaluated
from time to time. Check out what is working for you and what
is not. Maybe an injury or illness will get in the way of a specific
training routine. Allow yourself to go with the flow. Try not to
force the issue. Take care of yourself. Be able to let go of tactics
that are not working. {Like when I planned to run 25 minutes: 1
min walk in at a race and my feet when totally numb at the start of
the run I had to re-evaluate and go to a 10:1 and ended up running
a faster marathon} Find support from those around you. Reach
out and tell those who care about you about your goals. This will
make them part of the process. Just ask a few Whistler Tri Club
members how often I leaned on them for a little encouragement!
I had an especially rough training week in September. I was just
plain old tired! My training for Coeur D’Alene was flawless so
this week in September was tough. I talked to anyone who would
listen. In verbalizing my fatigue and worry and doubt I was able
to stay focused on how fortunate I was to have this complaint! It
did not escape me that I was lucky to be training for the Hawaii
Ironman and have the support I did from my friends and my boyfriend!
Track your progress throughout the year. Make a date with
yourself once a month to review your achievements and make
modifications. Celebrate the small victories along the way. This
means that you have broken the goal into smaller ones. Set up
goals that can be reached daily: stretch your most needed joint;
weekly: go to Yoga or Tai Chi; monthly: 2 long runs, 2 long
bikes, 3 swims per week and 1 massage; all to complement the
end goal: the Oliver Half Iron for example. Focus on the process
of achieving that goal. The end does not necessarily justify the
means to that end.
“We are so anxious to achieve some particular end that we never
pay attention to the psycho-physical means whereby that end is
to be gained. So far as we are concerned, any old means is good
enough. But the nature of the universe is such that ends can never
justify the means. On the contrary, the means always determine
the end.” Aldous Huxley
This quote sums it up. The quality of your exercise determines
your fitness level, you are what you eat, your thoughts create
continued on page 24
1 st Annual Cultus
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Sprint &
Olympic
Distance
Sunday, May 13 th , 2007
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TRIATHLON BC :: Spring 2007 ::

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:: TRIATHLON BC :: Spring 2007

Bikes: Is Yours Ready to Ride?
Keith Iwasaki, Director, TriBC, info@tribc.org
Imagine: it’s Saturday morning,
8:00 am… The first Saturday
in February. It’s
cold…it’s wet…any
sun obscured by the
clouds providing the
typical grey pallor of
a Vancouver winter
morning; a typical
morning that you’re
training…on your
bike. You’re flying
down the west side
of the Burrard Street
Bridge (apparently
oblivious to the posted
speed limit for bikes),
ready to take the off
ramp onto Cornwall
when all of a sudden
you find yourself literally
flying…over the handlebars, bike still
attached.
Next thing you know you’re lying in the
street, wondering why your rubber side up
with a car grinding to a halt a couple of feet
from your head. Was it a pothole you didn’t
see? A rock? A hurricane? Nope… the
stay from your front fender worked loose
and wrapped itself through your front wheel
spokes providing an incredibly effective
brake.
Now, fast forward into race season; let’s
say July…in Penticton. Think what could
have happened if instead of this happening
at a modest 25 km/hr coming off the Burrard
Street Bridge with light traffic, it happened
coming down the Vancouver Street
hill in the middle of a race at 70 km/hr.
It is the responsibility of all athletes participating
in a race to ensure that their bike
equipment (including their helmet) has
been maintained and is in safe operating
condition. Some races offer bike checks
(either mandatory or voluntary), but not all.
Remember, however, a pre-race bike check
is a service and not a guarantee that the bike
is completely safe.
A few items that an athlete should
check prior to a race include:
Bar Ends
Are the bar ends of your handle
bars capped? A sure way to perform
a muscle biopsy of your
quadriceps (though not endorsed by the BC
Medical Services Plan) is to end up in a crash
without your bar ends being plugged. If
during a race you see an official
with a roll of duct tape
approaching your bike,
good chance you’re
missing an end cap.
Do yourself a favour
and keep a
couple of spares
in your transition
bag bag – they’re
cheap. And if
you find yourself in a real pinch, remember
that nice bottle of Blue Mountain Pinot Noir
you had with dinner the other night? Most
corks fit most bar ends…
Handlebars/Headset
Are they tight? Hold the front wheel (straddle
the wheel between your legs from the
front) and, with a firm grip, try turning the
bars to the left or right. Handling becomes
quite interesting when you turn your bars
to make that right into transition, yet your
bike insists on going straight for another
lap. Also take this opportunity to ensure
your aerobars are tight; push down on the
far end of your aerobars – do they move?
They shouldn’t.
Brakes
Are the calipers clean and applying sufficient
pressure? What condition are the pads
in, and are they lined up properly with the
rims? Make sure the calipers close the pads
onto the rim, not the tire.
Tires
Are they in good condition (no cuts or thin
areas) and inflated to the proper pressure
(the sidewall of the tire will tell you the
maximum pressure a tire can sustain)?
Wheels
When you spin them are they true, or do they
wobble? Are all the spokes intact and tight?
Do the rims rub against the brake pads from
side to side when spun? Is the quick release
mechanism on each wheel tight? Lawyers’
lips will only go so far in keeping the wheel
on the bike.
Clipless pedals
Are they releasing properly? Is the tension
too high or too low? (Wrapping duct tape
around the shoes and pedals is not an acceptable
solution) Are your cleats in good
shape, or is it time to replace them?
By no means is this an exhaustive list, but
it is a list of a few things every triathlete
should be able to check on his/her own. If
you have any concerns about the condition
of your bike, take it to a qualified mechanic;
some of the bike shops even provide a discount
to Triathlon BC members - see the
Member Discounts page.
Keith Iwasaki is Secretary for Triathlon BC
and a level III Triathlon Canada official.
TRIATHLON BC :: Spring 2007 ::

The Athlete’s Daily Diet Routine: Eating Well for your
Best Training and Performance
Melissa Spooner, nutritionist, melissa@endurancehehab.com, Vernon, BC
As spring approaches I hear this familiar
refrain all too often…. “How am
I going to shed those
extra winter pounds?”
It is important to remember
that it is not
ideal to be your goal
race weight all year
round, but how do
you get to your goal
race weight safely
without restricting
important calories?
Too many individuals
get impatient and
restrict their caloric
input in an effort to
cram their way to an
“ideal” weight. This
tactic often results in
a yo-yo approach to
dieting where weight
is not maintained and
swings of mood and
energy are very evident.
My approach takes a bit longer but it
tends to be a bit more effective in the long
run and yes that key word: “Lifestyle”
Daily Nutrition is just that – what you eat
daily. This is where you want to concentrate
on “real food”. Fill your plate with good
sources of lean protein, complex carbohydrates
and Essential Fatty Acids. Often we
think that as a result of all our training we
can get away with eating a lot of empty
calories, but as athletes the micro nutrients
that are available to us (such as Magnesium,
Potassium, Vitamin C) in real foods are vital
in order for us to get the most out of our
training and recovery.
The ideal goal is to teach the body how to
utilize the energy you are providing it.
Case Study: Sue
Consider the following scenario:
Sue is a 40 year female (any similarities are
:: TRIATHLON BC :: Spring 2007
purely luck!) who is training for a summer
½ Ironman
Current weight:
145
Goal weight:
135 where she
was at last summer
when she
had her PB over
the ½ IM distance
Height: 5’7”
Sue needs 1700
calories/day to
do the days basic
activities, for
example, get up,
go to work at a
desk job, etc.
When we factor
in the Sue’s
level of activity
you will see that
Sue will burn
approximately the following calories during
30 mins of activity
To get the most of your workouts, you need to
consider how much you eat, when you eat it, and
what type of food you’re eating. It’s not just a simple
numbers game!
Jogging - 10 minutes per mile 334
Swimming (50 meters per minute) 326
Cycling HR 130 283
“Before”: Typical Wednesday
When Sue gets to her Wednesday afternoon
workout, she finds she has no energy. This
is a double workout day for Sue with an
hour swim in the am and a one hour evening
interval run. Sue runs from her am swim
workout to get to work. By the time she
gets to her desk Sue has been up for 3 hours,
swam 2400 meters and has managed to grab
a coffee and scone. Because Sue wants to
beat traffic after work, she works through
her lunch and therefore is not able to fit in a
proper meal. By the time Sue gets to her 2nd
workout of the day, she is tired and irritable.
She grabs something quick, typically packaged
and high in added sugars. Sue gets
through her 2nd workout but doesn’t have
anything waiting in the car to eat on her
drive home. By this time Sue is ready to eat
her steering wheel. Next thing you know
Sue is home; it is 8 pm, and she is hungry.
She needs to eat because she needs to refuel
and replenish but she is so behind the 8 ball
that she is now eating over ½ of her days
calories all within the 2 hours of getting to
bed because she has to get up early to do it
all over again.
If our goal is to have a 500-1000 calorie
deficit/day and 3500 calories = 1 pound
of body fat then it is realistic to think that
Sue can obtain her goal of dropping 10lbs
within 5-10weeks. However it is not as easy
as a numbers game – if it were that simple
I would be out of a job! The numbers are
important and in this case, its important to
realize just how many calories Sue needs to
get the most out of her workouts, but also
important in this equation is the timing and
the quality of the food.
“After”: Wednesday
Re-evaluated
Total calories needed to be = 1700
Total calories needed for run = 670
Total calories needed for swim = 650
Total daily intake to maintain = 3030 calories
Total daily intake to loose .5lb/week = 2530
calories
The question is how do we make this relevant
to people and not just numbers?
People want to have their food work for
them; they need to eat enough so that their
bodies know what to do with it. This now
leads us to timing of consumption and quality
of food. OK: back to some math. Divide
your total calories by 4. If we go back to Sue
we are looking at 630 calories. I then divide
Sue’s daily nutrition like this:
630 calories for Breakfast

310 calories for a mid-morning
snack
630 calories for lunch
310 for an afternoon snack
630 calories for dinner
I do not think that people need
to be accountable for every
calorie they eat, but people
do need to be aware of what
they are eating and divide it
equally throughout the day.
You want to eat your food when you need it
– during the day! So yes, this means starting
with a good breakfast. I always hear
it…” but I swim so early!” Get used to it!
You will swim early in your race to so what
a better time than now to start concentrating
on foods that work well for you when you
swim! When athletes have an early morning
start, breaking breakfast in two meals,
part before the workout and the remainder
right after the workout is an efficient means
When Sue gets to her 2nd workout of the day she is
tired and irritable. She grabs something quick, typically
packaged and high in added sugars. Sue gets
through her 2nd workout but doesn’t have anything
waiting in the car to eat on her drive home. By this
time, Sue is ready to eat her steering wheel.
Sound familiar? You may need a diet makeover!
of consuming the first calories of the day.
Some examples of good low glycemic energy
breakfast options include:
• sprouted bread toasted with nut butter
and honey
• yogurt with muesli
• oatmeal with almonds and soy milk
• homemade shake – please see recipe,
following.
A very important component of
this equation is the importance
of eating directly post workout.
How many times do I hear, “I
worked out to burn calories why
would I eat them all back?” The
reason you eat some of them back
at this point is that your body
knows what to do with these calories
and your body will become
more efficient at using your calories
to aid with recovery. Ideally
you want to get 150-400 calories 30 mins
post workout. The duration and the intensity
of your workout will determine how
much you need – an easy 60 minute run will
see a banana and a glass of orange juice will
giving you just what you need – plus some
important electrolytes –whereas a 4 hour
bike ride followed by 30 min brick is going
to require a bit more as far as recovery food
goes. In this scenario you will see that the
continued on page 10
TRIATHLON BC :: Spring 2007 ::

Daily Diet, continued from page
protein recovery shake I have outlined
provides you with 400 calories of easily
absorbed carbohydrates, protein for
repair and growth, Essential Fatty Acids
for their anti-inflammatory properties
in addition to the anti-oxidants
supplied by the berries.
How can this day be different and how
can Sue have more energy?
Before Sue’s swim she gets up 5 mins
early and has a piece of toast with nut
butter.
During her swim she has water on the
deck and actually drinks it!
In her car on her way to work Sue has
orange slices that she pre-cut with 2
whole wheat fig newtons.
45 mins later Sue is sitting at her desk
eating her muesli and yogurt with
fruit
10:00 am comes around and Sue has
an apple and a handful of almonds
12:30 – Lunch – working lunch but
Sue gets out of the office for a 5 min
walk to the deli across the street and
gets a large turkey sandwich with side
salad. Eats ½ of sandwich
3:30 Snack – Sue eats leftover ½ of
sandwich
5:30 – Sue is at track doing intervals
-drinking electrolyte drink
7:00- driving home with electrolyte
drink and banana
7:30 – Heating up leftover chicken
stir-fry
9:30 heading for bed ready to wake up
tomorrow to do it all again!
Daily Nutrition is about planning and
knowing what your current habits are.
An easy way to see what your current
nutritional habits are is to keep a diet
intake form for 3-5 days. Record what
you eat, when you eat, your daily activities
and your overall well being.
From this you can gather what your
current nutritional habits are and see
what real changes you can make to get the
most out of your day!
Enjoy and Eat Well!
Melissa Spooner has a Bachelor of Science
Degree in Nutrition from Bastyr University
in Seattle Washington. Melissa was first
introduced to triathlon by volunteering
at Ironman Canada in 1993. She was
so impressed by the sport that she did
Ironman Canada the following year in
1994, set the age-group record 20-24 in
1995, turned pro and claimed 3 Ironman
Championships and a personal best 4th at
the Hawaii Ironman World Championships
in 1998. To contact Melissa, see www.
endurancehealthandfitness.com or email
melissa@endurancerehab.com.
Melissa’s Magic Recovery Shake
The following is an example my favorite
post recovery shake
1 scoop protein powder (18.5g protein)
1 banana
½ cup vanilla rice milk
½ cup organic berries
½ cup orange juice
1 tbsp hemp oil
Total calories= 409
68g carbohydrate (63%)
24g protein (22%)
7g fat (15%)
Enjoy!
w w w . t e a m - a q u a t i c . c o m
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10 :: TRIATHLON BC :: Spring 2007

2007 TriBC Junior Triathlon Race Series
TriBC is excited to announce the 2007
Junior Triathlon Race Series!
Triathlon Series Rules
To be eligible to race as a Junior, participants
must be between 16 and 19 years of
age as of December 31, 2007.
All Junior-age group and Junior Elite races
will follow KOS (Kids of Steel ) guidelines
as established by Triathlon Canada and
adopted by Triathlon BC.
To be eligible to race Junior Elite, all participants
must hold a valid Junior Elite card
issued by a recognized provincial or state
governing body in their current place of
residence.
All Junior-age group and Junior Elite races
will conform to Competition Rules established
by ITU and adopted by Triathlon BC.
Where a conflict exists between rules of International,
National and Provincial governing
bodies, the rules of the Provincial governing
body will take precedence.
All competitors in the series must complete
4 of the 7 races.
They must also be a current TriBC member
in good standing to qualify for series prizes
or awards.
Competitors must hold a current TriBC
Junior Elite card to race in and qualify for
prizes in the Jr Elite category. Jr Elite cards
are only issued at the beginning of the race
season when applying for 2007-08 TriBC
membership and are based on results in
the previous race season. Note: There are
residency restrictions for TriBC Junior Elite
cards. For more information, see www.tribc.
org.
2007 Junior Triathlon Race Series Schedule
Every series finisher (ie, the 4 of 7 races
completed) will receive a series finishers
award.
Scoring system will be determined by a
reverse point system based on each participant’s
top 3 series finishes. Any ties will
be broken based on performance at the Provincial
Junior Championship. Any errors or
omissions should be reported to TriBC as
soon as possible after results and points are
posted for each race.
Birth dates have standardized to prevent
changing age categories partway through
the season. Ages will be calculated as of
December 31, 2007.
For more information, see www.tribc.org
Race Name Distance Date Location
Sooke Spring Sprint Triathlon Sprint April 22 Sooke
North Shore Spring Triathlon
Sprint May 21 North Vancouver
BC Junior Championships
Boston Pizza Junior Triathlon Sprint July 14 Penticton
Triathlon of Compassion Sprint July 15 Victoria
XTC Campbell River Off-Road Triathlon Off-Road Sprint August 12 Campbell River
Pushor Mitchell Kelowna Apple Triathlon Sprint August 18/19 Kelowna
XTC Vancouver Off-Road Triathlon Sprint September 8 Port Moody
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TRIATHLON BC :: Spring 2007 :: 11

The Benefits of Strength Training for the
Triathlete
Carmen Bott MSc. C.S.C.S., www.humanmotion.ca
And the controversy continues . . .Is it or is it not
effective for endurance athletes to add strength
training to their training programs? Numerous studies
have shown differing results; however, the consensus
seems to be leading to numerous benefits from
the addition of strength training.
Strength, as defined by the N.A.S.M. , is “the ability
of the nervous system to exert internal force against
an external resistance”. Stronger muscles tend to be
more resistant to fatigue and injury and -- all things
being equal -- the stronger athlete will always prevail.
The purpose of strength training for the endurance
athlete is to develop an ability to produce greater
amounts of sustainable power. The bottom line is
that any strength training program must result in the
athlete producing power outputs at or below lactate
threshold that are a greater and greater percentage of
VO2 max. Different training sessions are prescribed
to overload the different energy systems furthering
the goal of higher maximum sustained power. For example,
if during a long duration tempo ride (65-75%
of VO2 max) the athlete is able to produce a greater
amount of average power without exceeding the prescribed
intensity the athlete will receives a greater
National Academy of Sports Medicine (USA)
The consensus is that
triathletes can benefit
from strength training -
but you need to do the
right type of training!
Protocols following a
bodybuilding or fitnessphysique
paradigm
can produce lower
performance for
endurance athletes.
overload during the same duration of
time. This increased average power output
allows the athlete to receive a greater
overload and subsequently greater
adaptation. Properly managed strength
training programs allow the athlete to
generate higher levels of sustainable
power throughout sport specific training
sessions.
Poorly prescribed strength training
protocols following a bodybuilding or
fitness-physique paradigm leans more
toward hypertrophy (muscle growth),
which can produce lower performance
for endurance athletes. This is caused
because as muscle tissue is added the
percentage of capillary dense and mitochondria
rich muscle is diminished.
In other words this muscle has not been
endurance trained. Most endurance
sport performance is driven by the ability
to sustain maximum power but some
(OK – A LOT!) of resistance programs
are mistakenly hypertrophy (muscle
size) driven.
Prescribing Training
Programs for
Endurance Athletes
The ability to sustain power at the highest
percentage of VO2 max is typically
the major contributor to success in endurance
events. It is with this in mind
that a resistance training program should
be developed. Therefore the goal of the
resistance training should not necessarily
be absolute strength but how added
strength can help the athlete in producing
greater sustainable power sport specifically.
Let me explain . . .
A cyclist is doing an interval session. In
that session, he completes 9600 watts of
total power output. If the athlete (through
strength training) can produce a 15% increase
in power, then the total overload is
increased to 11,040 watts during the session.
The effect then snowballs… During
longer, tempo rides the same athlete
is able to produce greater average watts
at a lower percentage of maximum wattage.
Over time this ability to incrementally
increase power output at lower than
maximum levels is a huge advantage for
an elite endurance athlete’s efficient production
of sustainable power. Efficiency
in oxygen utilization by longer duration
stress at 60-80% of VO2 max is where
a large percentage of an endurance athlete’s
gains are made. This is evidenced
by the ability of older athletes to be at
world-class levels of performance in
endurance sports. The body will adapt
to these greater overloads after a period
of time and the athlete will see the increased
performance results because of
the increased overload and subsequent
adaptation.
Titan Sports Performance Center, California
rbs_your back CBC FNL.indd 1
12 :: TRIATHLON BC :: Spring 2007
1/25/06 12:51:30 PM

Benefits of Strength Training
As we mentioned above, there are myriad benefits to this phase of
the strength & conditioning program. These include, but are not
limited to:
• Injury resistance
• Increased force development
• Increased capacity for power
• Improved muscle recruitment and motor programming – which
me we use the muscles in the way they are supposed to be
used.
In order to get an individual program just for you, you need to get
evaluated by a professional first. A strength and conditioning specialist
can work together with your coach to develop a program that
is right for you. Individual programs can take into account your
personal training schedule, injury history, and goals. Make sure to
seek out someone who is qualified.
Take 2 Tri:
“Birddog with One Arm Row”
From Human Motion’s Functional Strength for Endurance
Athlete’s library.
Set-up:
Kneel on all fours on a bench. Lift the left leg up and lengthen
it straight out. Pull the transverse abdominus (core) in and keep
your hips square to the bench. Balance on the left palm and grasp
a dumbbell in your right hand (start light!)
Execution:
While maintaining your hips square to the bench and your neck
in a neutral position, perform a row with the right arm. Pull the
shoulder blade towards the midline of the upper back and keep the
dumbbell close to your body.
Carmen’s Tips:
Perform this exercise for 2 sets of 10-12 reps. Keep the tempo slow
and controlled and focus on maintaining balance, core engagement
and a full range of motion through the shoulder. When you change
sides, go slow as your brain will have to make a big “recruitment”
adjustment and I don’t want to be blamed for any embarrassing wipeouts
in the gym!
Carmen can be reached via email at Carmen@humanmotion.ca. Her
team of physiologists, therapists and coaches offer group classes
all year round for endurance athletes. Look for Human Motion’s
“Building a Strong Foundation” classes this spring and next Fall
2007 at www.humanmotion.ca. Photos courtesy of Audrey Berg shot
on location at Target Health Services in Vancouver.
TRIATHLON BC :: Spring 2007 :: 13

Can You Race Half Ironmans Three Weeks Apart?
Paul Regensburg (coach@lifesport.ca) and Charlene Waldner (charlene@lifesport.ca)
With the announcement of the Victoria
International Half Iron being
introduced on May 26th many athletes
have asked us if they can race both it and
the New Balance Half Iron. The New Balance
race takes place on June 17th - just 3
weeks later. The answer is yes, and if you
approach it correctly you
could see some surprisingly
good results.
Preparing for a Half Ironman
requires training and
commitment, and since you
will be already very fit, you
can add in a second race
close to your goal event
with some simple planning,
recovery, nutrition, and patience.
Especially if the
race is close to home and
requires limited travel and
expense. We would recommend
that you have at least
3 weeks apart to be fully
recovered although there have been many
examples of athletes racing just 2 weeks
apart. Charlene Waldner, who finished 4th
at Ironman Canada in 2006, reflects on her
experiences racing Half Ironmans just 2
weeks apart;
“Having had my own experience racing
Wildflower and Baja two weeks apart, I
learned a few things and would now make
alterations to how I prepared. I had a solid
race at Wildflower and a weak one at Baja.
I learned from my mistakes. My recovery
between races was not sufficient. I road 5.5
hour the weekend between races and got
sick, dehydrated, and heat stricken. Needless
to say, I was fatigued raced “flat” for
Baja. What I should have done was rest
hard after my first half - shorter workouts
with aggressive recovery. I was exercising
my legs when I should have been exercising
patience; water running instead
of pavement pounding – active recovery
with a few short spins. I cooked myself by
getting carried away after the great race at
14 :: TRIATHLON BC :: Spring 2007
Wildflower and Baja was transformed into a
training day.”
In another example, last year we had an agegroup
athlete that we coached raced two half
Ironman events three weeks apart with great
results. His previous best time was 5:23 and
one of his long term goals was to break 5
Yes! You can race two Half Ironmans three weeks apart - and if
you approach it correctly you could see some great results! (photo:
Christine Fletcher, by Uwe Gramann, www.uwegramann.com)
hours. The plan for the first race was to
keep a steady controlled effort without dipping
too far into the well. What this race
became was an excellent rehearsal for pace
work, race nutrition, and mental strategy,
not to mention a huge fitness booster. With
a good winter of training and this controlled
approach, he was able to achieve a surprising
personal best time of 5:03! This was
a huge confidence booster. The following
three weeks leading into the next race were
planned to focus on recovery and fitness
maintenance. When he reached the starting
line for the second race, he was ready to go.
The dress rehearsal was over and it was time
for the main act! He used the confidence,
fitness, and knowledge gained in first Half
to set a time of 4:57! His goal was realized
as he executed his second race to perfection.
Here’s the plan:
First Half Iron
• Approach the first race as a big “training
day”
• Prepare and practice your nutrition/hydration
plan
• Keep your heart rate 3-5 beats lower
than the your targeted HR for the second
event or keep your perceived effort
at 70-75%, strong and steady
• Test any new equipment
• Work on the technical parts of all 3 disciplines
that you have been focusing on
through winter training.
• Focus on cadence and rhythm
• If in doubt “hold back”
• Cross the Finish Line with a smile on
your face feeling like there is “more in
the tank”
After the Race and Week
#1 (Recovery Week)
• Fuel up immediately after the race with
simple and complex carbohydrates.
Also include some protein
• Head for the massage tent
• Start hydrating right after the race and
continue through the week (consider
electrolytes)
• Stretch well after the race and each day
thereafter.
• Do a light recovery spin for 30-45min
either on race day or the next morning
• After this spin take at least 2 days with
no legs based workouts
• Keep active for the week after but no
structured training (you can go for some
light swims, runs or rides)
• Get lots of sleep and relax with your
legs up
• Get a massage or 2!
• Eat well
• Create a race report from the race identifying
what went well and what you
think you can improve for the next
event.

Week #2 (Build Back
Reduced Training)
• Start building back in your normal
workout routine
• Include workouts with some more intensity,
but keep them shorter in duration
• Keep your base work aerobic, at 50-
75% of the volume that you were training
before the first race (ie. if you were
riding 4 hour base rides plan on a base
ride of 2-3 hours)
• Slant your training toward more swimming
– it will keep you very fit and be
less taxing on the body
• If in doubt do less – you will not lose
you fitness
Week #3 (Race Week of
2nd Event)
• Treat as a normal race week
• Lots of rest but keeping activated
• Focus on form
• Review your race plan and what you
learned in the first race
• Mentally rehearse your race
Second Half Iron Race
• Start the race conservatively but have
the confidence to build into a stronger
pace and rhythm early in the race
• Allow 3-5 beats higher on your Heart
Rate if you feel like you were conservative
in the first race
• Implement your race plan developed
out of the first race
• Take some controlled chances
• Try to take it to a new level on the second
half of the run
• Feel strong and confident throughout
– you are incredibly fit!
If you are not still not comfortable racing
3 weeks apart we strongly recommend that
you enter a relay team. This is great training
– especially if you go after your weakest discipline.
It’s really fun a great way to be part
of the event. If you do chose to race both
Half Ironmans remember to use the right
approach, exercise self control and follow
your plan. The results will be rewarding.
Paul Regensburg is an Olympic, Pan Am
Games, and Ironman Triathlon Coach
and Manager. Contact Paul at Coach@
LifeSport.ca or visit www.LifeSport.ca for
coaching questions and inquiries. Charlene
Waldner, coached by Paul Regensburg, is an
elite long distance triathlete with impressive
finishes in the New Balance Half Ironman,
Ironman Lake Placid and Ironman Hawaii
during her 4th pro season. For more on
Charlene, see www.charlenewaldner.com.
TRIATHLON BC :: Spring 2007 :: 15

The Affordable Triathlon Bike?
Jeremy Wilson, jeremy@speedtheory.ca
As triathlon has
evolved and become
more specialized, equipment
has had to do the same.
Bikes have made dramatic
changes since the days of
Scott Tinley and Mark Allen
on the Lava fields of
Kona. Who remembers seeing
Mark Allen racing on
a 650cc front wheel with
his 700cc rear wheel on
his white huffy? You don’t
see that anymore. Even
650cc wheels have become
a thing of the past, unless
you are a smaller rider and
require the smaller wheel
to help balance the bike.
As our equipment changed
it seems the prices did too,
they moved up the echelon.
The newest thing to happen
to triathlon this year is pricing,
bikes are now more affordable!
Pricing is becoming
more aggressive and is
lowering with each year as
the improvements increase.
Here are some of the updated
well priced Triathlon
bikes for 2007:
Jeremy Wilson is one of the
owners of Speed Theory
at 2616 West 4th Ave.,
Vancouver, and can be
reached at (604)714-0171
or at jeremy@speedtheory.
ca. He is a certified FIST
fitter, and has competed in
triathlon in all distances.
For more information on
other affordable triathlon
bikes feel free to drop him
a line! Speed Theory offers
10% discounts to TriBC
members.
Cervelo P2SL and P2SL Pro
This year Cervelo has decided to discontinue its Dual model and has put
more focus into the P2 line. They have introduced three different builds in
order to meet the demands of triathlete’s who expect the best but
have a budget in place. The P2SL and the Pro have the same
frames and wheels, however the Pro has a carbon seat post,
carbon crank set, and a Vision aerodynamic base bar and
aerobars whereas the P2SL comes with an alloy crank set,
alloy seatpost, and a Cervelo branded round base bar and
Profile Design T2 aerobars. The P2SL is also available in two
group sets, an Ultegra build, which is a new addition for 2007
(available in
April) or in a Dura Ace kit. The MSRP on the Pro is $2650, down $350 from last year, and the SL
MSRP is $2199 (for Dura Ace) and $1950, a big savings of $450 or $700 for virtually the same bike!
The advantages of the P2 series is that they are capable of changing the seat angle from 74 degrees
to 81 degrees. This is a large range of saddle position that benefits both a Time Trial specialist and a
Triathlete. The horizontal dropouts on the rear wheel also allow for a rider to control the proximity of
the rear wheel to the frame. This will help with an athlete who is concerned about aero-dynamics.
Argon 18 Mercury RPT
Argon 18, another Canadian brand, is making a lot of noise in the triathlon
community again. In 2005 Torbjorn Sindballe set the new
course record at Kona on a Mercury, granted it was broken
again this year by Normann Stadler. The Mercury boasts
a full carbon rear triangle that is bonded to the aluminum
front triangle that creates a nice blend of stiffness with
the comfort and lightness of a carbon bike. Argon has a
variety of price points for this bike as it can be equipped
with virtually any combination of group set. For the purpose
of this article we will quote the mix of Ultegra and 105 components which would retail for $2999.
The Mercury has a standard 76 degree seat tube angle but can be ridden at 75 degrees or all the way
to 78 degrees. The rear wheel cut-out makes the bike very aero-dynamic as does the tube shape and
focus on air flow around the frame.
Orbea Ora
Orbea has probably made the biggest leaps and bounds from last
year with its introduction of the Ora. The Ora is a full carbon
bike that comes out of the same mold as their top end bike,
the Ordu. The only difference is the blend of carbon between
the bikes so you get the same position and the benefit
of carbon with both bikes. The Ora has a full carbon
fork, two seatposts to maximize the rider’s position, and can
be ordered in a variety of builds. For the purpose of this article
we will use
the mixed group set of 105 and Ultegra which would retail for $3699. This is the most race ready full
carbon bike on the market!
With two seat posts the rider can ride from 74 degrees all the way 81 degrees of seat tube angle. This
is ideal for the Triathlete who also does UCI legal time trials. The wheel cut-out creates a very aerodynamic
frame that is both very light (18.4 lbs) and very pleasing to the eye.
16 :: TRIATHLON BC :: Spring 2007

TriathlonBC Welcomes ATAC Sportswear!
Allan Pratzsky, Executive Director, TriBC, info@tribc.org
ATAC Sportswear is
pleased to announce
its partnership
with Triathlon
BC. ATAC is a leading
North American
manufacturer of
custom club, team
and event performance
apparel, located
in Langley,
British Columbia.
Working continuously
with a number of worldwide
technical suppliers,
ATAC ensures the materials
used in all of its
sportswear is only the
latest developments in
performance fabrics.
ATAC also uses the most
up to date dye sublimation printing equipment
to reproduce brilliant graphics and crisp, custom
logos.
Having a long and successful history in producing
cycling-specific clothing, owner Derek Robbins
is excited about the affiliation to Triathlon
BC. “Involving ourselves with the growing
sport of Triathlon is a natural fit,” said Robbins,
“we have been making top quality wetsuits for
several years, and, together with our experience
in cycling, our involvement with the burgeoning
Triathlon market will add a local producer
renowned for quality and timely delivery to all
event and club applications.”
ATAC is currently working with Triathlon BC
to offer its membership, both Clubs and individual
triathletes, proprietary pricing on Triathlon
specific apparel. To ensure continued success
of BC and Canadian triathletes, a portion of all
sales proceeds will be donated back to Triathlon
BC, in turn, helping to develop world-class,
provincial athletes. Additionally, ATAC is developing
a womens-specific performance line
up, that it will be introducing through Triathlon
BC in the near future.
A selection of styles and performance gear
includes:
• Winter long sleeve jerseys
• Tech T’s
• Fall wind stopper jacket
• Transition jacket
• Tri tank
• Run singlet
2007 RACE SCHEDULE
XTC Campbell River
Provincial Off-Road Triathlon Championships
Campbell River, BC
August 12, 2007
XTC Vancouver
National Off-Road Triathlon Championships
Port Moody, BC
September 8, 2007
XTC Campbell River is part of the Triathlon BC
Provincial Race Series & Junior Race Series.
XTC Vancouver is part of the Triathlon BC
Junior Race Series.
Race Hotline: 604-788-4645 or toll free at 1-888-788-4645
:: nanaimo ::
• Sports top (womens)
• Tri short (fleece chamois)
• Tri suit
• Vitesse Triathlon wetsuit
• Cycling/Run socks
• Run cap
To check out ATAC’s products, stop by their
website at www.bikeatac.com!
Pedal Your World
Water Pure & Simple
TRIATHLON BC :: Spring 2007 :: 17

Off-Road Triathlons: Two Worlds Unite
Sophia Sagur, Registered Physiotherapist and Triathlete, Active Life Physiotherapy, North Vancouver
Off-road triathlon (wikipedia): “A
form of triathlon, consisting of a
swim stage, mountain-biking stage,
and a trail-running stage.”
Sounds like a challenge. Sign me up!
It all started in 1996 with a race called
Aquaterra, as mountain biking and triathlon
met in a duel of the fittest on the island of
Maui, in Hawaii. The challenge consisted
of an open-ocean swim, a mountain bike
race, and a trail run. This bold new racing
format attracted outdoor enthusiasts, including
many mountain bikers and road triathletes.
The mountain bikers brought their
laid-back style and bold self-assurance to
the races, while the triathletes contributed
their intense training ethic and dedication.
As different as the two worlds were, neither
side could resist the challenges and
thrills presented by this racing format. For
the triathlete, an off-road triathlon offered
a new technical challenge, more anaerobic
demands, and a break from the monotonous
pavement. For the mountain biker, the race
offered a longer aerobic demand, the challenge
of transitions and the opportunity to
master three disciplines.
Looking for Something
Different
After many years as a veteran road triathlete
and with an Ironman under my belt, I was
looking for something different. Not singing
lessons or a knitting club, mind you—I
still had a serious endorphin addiction. I was
just sick of having a sore butt from endless
hours logged on a road bike, and preferred
a fun trail run to pavement pounding. I also
knew that trying something new was the
best way to shake up a fitness routine. And
of course I should mention that my new
boyfriend was a serious mountain biker, and
I have a strong competitive streak. I wanted
to take him on in an event that catered to
both our strengths—and weaknesses!
So, like a typical, confident newbie, I signed
myself up for the longer distance (1 km
swim, 24 km mountain bike, 10 km trail
18 :: TRIATHLON BC :: Spring 2007
run) XTC race in Campbell River, at the end
of the summer. Then the fun part: I got to
acquire some pretty fancy new gear, in the
form of a full suspension mountain bike.
Last but not least, I started training. I had
my schedule planned, heart rate zones calculated,
and routes measured, so typical of
a dedicated road triathlete. I consulted and
rode with my mountain biking friends, trying
to pick up more skills.
In early summer, I knew I was ready for my
first off-road race! I started with the perfectly
named “My First Mountain Bike Race”
in White Rock, although at the starting line
the competitors seemed a fraction of my age
(see photos). Placing in the top three, I felt
strong.
Training, and Some Panic
A month before the XTC triathlon, I prerode
the course (again, a road triathlete
move). It was much harder than I expected
and made me wonder if I could even complete
the course. They claimed this was a
“blue-level” course! This course felt like a
double black to me!
I knew I couldn’t do
four laps of it and
survive. My confidence
was crushed.
Unlike any other
triathlon I’d done, I
realized my fitness
wouldn’t be enough
to pull me through
this time -- I simply
didn’t have the
skills on the bike to
complete the race. I
didn’t want to drop out entirely, so I recruited
a mountain-biking friend and entered the
race as a relay team. We confidently called
ourselves “Hot to Trot” and managed to
come first in the full-distance female team
category. I thought to myself: “I’ll be back
next year for the whole thing!”
The following summer, I signed up for a
mountain bike skills course, rode some more,
and challenged my fiancée Andrew (yes, all
the sweat, mud and competition did lead to a
marriage proposal) to a head-to-head battle
in the half-distance race. May the best athlete
win! A 500 m swim, 12 km bike and
a 5 km run sounds easy, right? Again, I set
up my training schedule, logged my hours,
tracked my heart rate, and carefully measured
my progress. Andrew is one of those
crazies you see riding massive bikes down
a mountain over “teeter-totters” and “skinnies,”
doing “bunny hops” and “hucking”
any obstacle while wearing gladiator-like
body armour. Until I met him, I thought cyclists
built leg strength by riding up the hills.
This type of mountain biker actually drives
(i.e., in a car) up the hill and only rides down.
Andrew claims the downhill is the best part
of the ride and still physically difficult. The
ride up is simply hard, unpleasant, and boring.
The funny thing is, by our estimates our
finishing times would be too close to predict
a winner. Because of the technical course,
it might be possible for him to make up for
a weak swim and run. Although I gave Andrew
free pool passes,
and bought him the
right running shoes, I
have to admit, I never
did see him get his feet
wet or move faster on
foot than a brisk walk.
Race Day
Race weekend arrived
and we pre-rode the
New to Off-Road Tris: My competition at My First course. Although it
Mountain Bike Race - Was I ready?
was the same course as
last year, it felt easier
this time! There were still a few sections I
would have to walk, but I had confidence I
could at least complete it. Race day started
at 9 am (a nice sleep-in compared to road
triathlons), and we found the mountain biking
gang crowded around the doughnut box
and drinking coffee. I was drinking water,
warming up, and checking my transition
area while Andrew opted for doughnuts. At

10 am the start gun went off and the race
was on! After the swim I had a 7 minute
lead on Andrew, who reportedly used a leisurely
breaststroke all of the way. If only I
could hold my lead for the rest of the ride,
victory would be mine! With the first lap of
the bike course completed, there was still
no sign of Andrew. My supporters hollered
that I still had a good 4
minutes on him. Second
lap, and a rider behind me
shouted “on your right”
and I pulled over to let him
by. Andrew just snuck by
too, ringing his bike bell
in glee! I pulled out all my
reserves, but couldn’t catch
him on the twisting singletrack
course. I decided I’d
get him on the run. A short
distance later, I saw a rider
pushing his bike up the
hill. Andrew! I sarcastically
shouted “Get on your
bike!” only to realize that
he had a flat tire and was
desperately trying to maintain his lead as
we approached the transition. I’d like to tell
you that I did what any loving girlfriend
would do, and stopped to help Andrew fix
his tire, because legally a rider can help another.
But that day I gambled and carried no
tubes, no pump, and no patches. Plus, there
were other athletes to beat! So, in my type
A style, I rode on by, and ran five kilometers
to victory. The real winner? We’re still
discussing that.
Two worlds unite: we both
finished the race. Here, Sophia
shows her stuff..
Will I do another off-road triathlon? You
bet. What I found amazing was that it took
me 1:10 to ride 12 km on the bike! That’s
about 10 km/hour compared to my road
pace of 28 km/hour -- and it wasn’t easy!
An off-road triathlon requires a higher degree
of technical biking skill, as opposed
to the high speed and endurance demands
of road biking. However, my legs did feel
“fresh” off the bike as a result of changing
my riding position often and recruiting different
muscle groups. Distances for the bike
portion of an off-road tri are much less relevant
than for a road triathlon. What truly
influences the course is the degree of technicality
(meaning the number, pitch, and
sharpness of turns through trees, rocks,
logs, streams, and other obstacles on the
bike trail).
More about Off-Road Tris
The typical off-road triathlon is comprised
of the following: 1.5
km swim, 30 km mountain
bike, and a 10km trail run,
although the exact distances
may vary. There is usually
a “half distance” race for
beginners and a trail run
event as well. Athletes can
compete as individuals or as
part of a team. You’ll need
a mountain bike (either a
hard tail or full suspension
is recommended), mountain
bike shoes, and trail runners.
If you’re already a road triathlete,
you’ve probably got
the rest!
In Canada, the off-road
race series is called XTC. The National
Off-Road Triathlon Championships will
be held on September 8, 2007 at the XTC
Vancouver race. The XTC Campbell River
race on August 12, 2007 is the BC Off-
Road Triathlon Championships and part
of BC Provincial Triathlon Race Series.
In addition, the XTC Vancouver and XTC
Campbell River race are part of the Triathlon
BC Junior Race Series. Both races
offer half-distance options, which are suitable
for those just getting involved. This
year, XTC will be hosting some training
clinics. Check their website at www.xtccanada.com
for more information.
Internationally, XTERRA offers races in
many countries. The world championship
takes place in Maui, Hawaii every October.
An age-group athlete can qualify at
an XTERRA race, or by entering the “at
large” pool. For more information, see
www.xterraplanet.com. Professionally,
Canadian women were at the top in 2006!
Local athlete Melanie McQuaid placed
first for her third world championship win,
and Danelle Kabush from Alberta finished
second. Heather King, another professional
Canadian woman and physiotherapist from
North Vancouver, also had a strong finish
at the 2006 Worlds. Canadian women are
dominating!
Off-road triathlons remind you how much
fun it is to play in the woods: you hop across
rocks, soar across streams, and zig-zag your
way along a mountain trail. Be a kid again
and rediscover your sense of adventure and
wonder while getting a fabulous workout.
Why not give it a tri this year?
Sophia Sagur is a TriBC member and has
been competing in the sport of triathlon for
seven years. Heather King is a professional
off-road triathlete and nationally ranked
mountain biker. Sophia and Heather are
registered physiotherapists and co-directors
of Active Life Physiotherapy in Lonsdale,
North Vancouver. Their clinic will open April
1, 2007 and will specialize in the treatment
of triathletes, mountain
bikers and runners as
well as providing bike
positioning and video
gait analyses. Call
604.987.LIFE for more information.
TRIATHLON BC :: Spring 2007 :: 19

Triathlon BC Race Calendar 2007
DATE(S) EVENT NAME LOCATION DISTANCE EMAIL
March 11 UBC Triathlon & Duathlon Vancouver Short/Sprint/Olympic/KOS bsaunders@rec.ubc.ca
April 1 Popeye’s Aquathlon Port Coquitlam Short info@trioevents.ca
April 21 Delta Triathlon Ladner Sprint/KOS racedirector@corp.delta.bc.ca
April 22 Sooke Spring Sprint Triathlon Sooke Sprint/KOS ssstri@yahoo.ca
May 12 BC Championships Bare Bones Duathlon Penticton Duathlon bradxtlee@yahoo.ca
May 13 Squamish Youth Triathlon Squamish KOS kidstri@shaw.ca
May 13 Cultus Lake Triathlon Cultus Lake Olympic/Sprint outback_events@yahoo.ca
May 21 BC Junior Champs North Shore Spring Triathlon N.Vancouver Sprint/KOS mickmaguireis@hotmail.com
May 26 Victoria International Half-Iron Victoria Half Iron victoriarace@lifesport.ca
May 26 Lees Trail Triathlon Vancouver Short paulaj.604@gmail.com
May 26 Whistler Try-A-Tri Whistler Try-A-Tri maprevost@whistler.ca
May 27 Salmon Arm Kids Triathlon Salmon Arm KOS aeseal@yahoo.com
May 27 Dawson Creek Try-A-Tri Dawson Creek Short spcdc@telus.net
June 3 Oliver Half-Iron Oliver Half-Iron outback_events@yahoo.ca
June 3 Panorama Classic Triathlon & Duathlon Victoria Short/Duathlon/KOS peninsularunners@telus.net
June 3 Tri Co-Op Triathlon Fort St. John Sprint gord.harris@ec.ca.ca
June 10 Victoria Youth Triathlon Victoria KOS/Sprint waynecoulson@shaw.ca
June 9 - 10 Gerick’s Wasa Triathlon Cranbrook Short/Olympic/KOS racedirector@rmevents.com
June 17 New Balance Half-Iron Victoria Half-Iron normont@islandnet.com
June 17 Oliver Wine Capital of Canada Sprint Triathlon Oliver Sprint outback_events@yahoo.ca
June 17 Islandman Triathlon Prince Rupert Olympic/Sprint/KOS rbblain@citytel.net
June 23 Prestige Half-Iron Triathlon Cranbrook Half-Iron racedirector@rmevents.com
June 24 Funstuff Duathlon Kamloops Duathlon willisko@telus.net
June 24 Iron Mountain Triathlon Maple Ridge Half Iron dstanton@telus.net
June 24 Qualicum Beach Triathlon Qualicum Beach Sprint raylesriva@hotmail.com
July 8 BC & National Long Distance Champs Desert Half-Iron Osoyoos Half-Iron outback_events@yahoo.ca
July 8 Squamish ‘Bob McIntosh Memorial’ Triathlon Squamish Olympic info@squamishtriathlon.org
July 8 Cowichan Challenge Triathlon Chemainus Sprint/Other number7@shaw.ca
July 8 Kamloops KOS Triathlon Kamloops KOS RodandDarcy@shaw.ca
July 14 Boston Pizza Junior Triathlon Penticton KOS/Sprint bullwebb@shaw.ca
July 15 BC Championships Peach Classic Triathlon Penticton Olympic pat-clements@shaw.ca
July 15 Triathlon of Compassion Victoria Short/KOS andrea@frontrunners.ca
July 21 Exceleration’s Tri-It Triathlon Vancouver KOS info@excelerationtriclub.ca
July 22 Heart of the Rockies Triathlon Invermere Olympic heartoftherockiestri@shaw.ca
July 22 Diva’s Only Triathlon North Vancouver Sprint miranda@relexionclinics.com
July 29 Prince George Tri & Du Prince George Sprint/Olympic 4robis@telus.net
July 29 24th Annual Salmon Arm Classic Triathlon Salmon Arm Sprint/KOS tslambaert@hotmail.com
August 4-5 National Olympic Distance Triathlon Championships Drummondville, QC” Olympic info@triathlon.qc.ca
August 5 Self-Transcendence Triathlon & Duathlon Victoria Olympic/Duathlon info@scmt.ca
August 12 BC Off-Road Triathlon Champs XTC Tri & Duathlon Campbell River Long/Short/Duathlon/KOS info@xtccanada.com
August 18 Crescent Beach Triathlon White Rock Olympic/Duathlon/KOS aartlooye@hotmail.com
August 18-19 Pushor Mitchell Kelowna Apple Triathlon Kelowna Sprint/Olympic/KOS registration@appletriathlon.com
September 2 Summerland Kids of Steel & Sprint Triathlon Summerland Sprint/KOS racecoordinator@summerland.net
September 3 Vancouver Triathlon Vancouver Sprint/Olympic tsoll@multisportscanada.com
September 8 National Off-Road Championships XTC Off-Road Triathlon
& Duathlon
Port Moody Long/Short/Duathlon/KOS info@xtccanada.com
20 :: TRIATHLON BC :: Spring 2007

Okanagan Youth Triathletes Compete in Vernon
Takeo Inoki, takeoinoki@hotmail.com, Vernon B.C.
Three Okanagan Youth Triathlon Club
members, Taylor Lick (16), Alana Hazell
(13), and Emmet
Smith (10) participated
in “The Starting Block
10K” road running race
in Vernon on February
11th. There were a
number of Top runners
and Triathletes from
Interior BC who were
at the race and total of
172 runners participated
in the race.
Taylor Lick won the 16
– 19 Male category his
personal best 10K time
of 38:11 which placed
him in 7th Overall
Male.
Emmet Smith, 10 yrs, finishes 3rd
in >15 male, in Vernon’s “Starting
Block 10K”, February 11, 2007
Alana Hazell won 15 and Under Female category
with 47:09 which placed her in 13th
Overall Female.
Emmet Smith, 10 years, finished
3rd place in 15 and
Under Male category with
53:39.
OYTC Head Coach Takeo Inoki
said, “I was very pleased
with our Triathletes’ performance
at the 10K Run race.
For Taylor Lick, sub 38 minutes
in a 10K Run is a good
starting point for a Triathlete
working his way up to
be competitive in the Junior
Elite Category. Alana Hazell
competed in her 1st ever 10K
Run and went sub 47 minutes
which is mid-season form. It reflected her consistent
training during the Fall and Winter. I
was impressed with Emmet, the youngest
finisher, improving his personal best time by
nearly 5 minutes.”
Taylor Lick is preparing for his season opening
in March with a Triathlon race in Vancouver.
Four OYTC Triathletes, Alana Hazell, Kierra
Smith, Allegra Rogers, and Jarret Kristiansen
will be traveling to Kunming, China for a High
Altitude Training Camp during Spring Break.
Following the Training Camp they will be racing
in the Mekong River Triathlon Race in
Thailand as part of the Asia championships.
Okanagan Youth Triathlon Club is accepting
new members.
For more information, contact Coach Takeo
Inoki at takeoinoki@hotmail.com or by phone
at 868-5127.
Come race the beautiful Canadian Rockies of British Columbia with two great events!
June 9-10, 2007 Sat. June 23, 2007
Book your spot now for the ReadyToRace Training Camp, May 18-21, 2007.
For full details
go to
rmevents.com
TRIATHLON BC :: Spring 2007 :: 21

Cartoon by Michael Jones, Vancouver age group triathlete and author/illustrator of Tri Boy,
a collection of “ground-breaking, dirt-cheap, outrageous” cartoon adventures. Contact:
michaelpatrickjones@yahoo.ca. Copyright 2006-7.
Triathlon BC Club
Structure Defined
Les Pereira, Director, Coaching and Clubs,
info@tribc.org
Triathlon British Columbia, as part of its new
five-year plan, has made several changes to
the definition of ‘Clubs’. The minimum criteria
and participant numbers (zone-dependant) for Triathlon
BC affiliated clubs have been revised, as
listed below:
Minimum of 10 members in Zones 2, 3, 4, 5
and 6* (includes Thompson-Okanagan, Fraser
Valley, Fraser River-Delta, Vancouver-Squamish
and Vancouver Island).
Minimum of 5 members in Zones 1, 7 and 8*
(includes Kootenays, North/West BC and Cariboo-North
East BC)
Regular, scheduled training sessions
A minimum of one (1) certified coach present
at each listed training session. Listed coaches
can be NCCP Triathlon coaches-in-training or
coaches certified in associated fields (i.e. swimming,
cycling certification in lieu of Triathlon
certification).
Criminal Record Checks for all Coaches of
youth under the age of 19 years
For insurance purposes, all coaches and participants
in club training sessions must be current
Triathlon BC members.
Club contacts are asked to insure that this information
be forwarded for insurance, discount and club
recognition.
It should be noted that these are not new requirements
and that some, such as number of coaches,
have actually been reduced from that previously
listed in the Club Handbook. A revision of the
handbook is underway and will be posted online
shortly.
Please see the website - www.tribc.org / Club Information
- for more information and forms.
Clubs - Register by March 31, 2007!
Don’t forget to send in all your member renewals and
new applications by March 31, 2007! For more, contact
info@tribc.org or see www.tribc.org.
22 :: TRIATHLON BC :: Spring 2007

Triathlon BC Affiliated Club Listing
Area Club Contact person Email Phone
Burnaby SFU Triathlon Club Cameron Mackay triclub@sfu.ca 604-929-0355
Campbell River Strathcona Tri Club Claire Moglove clairemoglove@crcable.net 250-923-4212
Chilliwack Chilliwack Triathlon Club Dan Heath chilliwacktriclub@hotmail.com 604-795-3638
Comox Comox Valley Tri Club Mike Flegel coachmike@gmail.com 250-334-8549
Coquitlam / Tri-cities Coquitlam Triathlon Club Peter Fargey konapete@telus.net 604-464-8283
Cranbrook Team Synergy Multisport Kevin Nowottnick synergyfs@telus.net 250-426-6856
Delta Team Sungod Michelle Wilson sungod_swim_tri_polo@hotmail.com 604-572-7257
Duncan Ceevacs Janine Frank cowchallenge@ceevacs.com 250-748-8712
Kamloops Kamloops Tri Club Teresa Seibel info@trytri.org 250-579-2312
Kelowna Critical Speed - Okanagan Rob Swan coachrob@criticalspeed.com 250-764-2615
Kelowna Okanagan Youth Triathlon Club Tina Kristiansen tina@renarch.ca 250-769-6963
Kelowna Team Evolve Kim Froom alckelowna@shaw.ca 250-762-3890
Langley Langley Tornadoes Jonathan Gilman gilmanj@shaw.ca 604-881-4700
Mackenzie Mackenzie Triathlon Club Shaun Kuzio skuzio@hotmail.com 250-997-2738
Maple Ridge Ridge Meadows Tri Club Kari Barnett kineskari@shaw.ca 604-467-2529
Nelson Mountain Spirit Triathlon Club Louise Porto aquaport@hotmail.com 250-354-3977
North Vancouver North Shore Triathlon Club John Duffield info@nstc.ca 604-628-0552
Penticton Penticton Triathlon Club Brad Lee bradxtlee@yahoo.ca 250 492-8806
Prince George Prince George Triathlon Club Paul Robilliard 4robis@telus.net 250-962-8810
Sidney pamela ens coaching Pamela Ens pamela@pamelaens.ca 250-656-7856
South Surrey/Delta Peak Fitness Jennifer Rice jenrice@telus.net 604-916-5367
Squamish Squamish Titans Sara Hamilton saraj_hamilton@hotmail.com 604-898-6698
Surrey/White Rock Semiahmoo Triathlon Club Brenda Lightfoot brli@shaw.ca 604-535-5997
Terrace Pacific North Coasters Crystal Thomas lintonsnorth@monarch.net 250-636-4632
Tri Cities Tri City Cyclones Rob Foster far@uniserve.com 604-931-6002
Tsawwassen/Ladner South Delta Triathlon Club Neil Corbett deltatriathlon@telus.net 604-948-0555
Vancouver English Bay Triathlon Club Paul Johnson president@englishbaytriclub.org 604-681-3361
Vancouver Exceleration Multisport Club (6-18) Kristine Chambers or Kris
Hildebrand
info@excelerationtriclub.ca
604-377-2141 or
604-377-1949
Vancouver Leading Edge Triathlon Club Andrew Louie alouie@whetstone.ca 604-709-3534
Vancouver Momentum Multisport Chris Hindmarch-Watson info@momentummultisport.com 778-898-7146
Vancouver Pacific Spirit Triathlon Club Calvin Gehlen president@pacificspirittriclub.org 604-714-0171
Vancouver re:flexion clinics Miranda Reece miranda@reflexionclinics.com 604-317-0864
Vancouver Tri 1 Multisport Dean Stanton coachdean@tri1.net 604-879-8433
Vancouver Trilight Zone Todd Pezer iknowtodd@hotmail.com 604-813-3197
Vancouver UBC Amphibians Triathlon Club Jessica Scott ubctriathlonclub@hotmail.com 604-827-2280
Vanc/Maple Ridge Canwi Multisport Coaching Sean Clark coaches@cmscoaching.com 604-476-9917
Vernon KAL R.A.T.S. Peter Solymosi solymosi@telus.net 250-549-6807
Victoria Human Powered Racing Rachel Joyce rachjoyce@hotmail.com 250-380-1187
Victoria National Triathlon Centre Joel Filliol nttc@pacificsport.com 250-744-5535
Victoria Regional Triathlon Centre Patrick Kelly pkelly@pacificsport.com 250-744-5535
Victoria Team West Coast Wayne Coulson waynecoulson@shaw.ca 250-656-6781
Victoria Team X John O’Shaughnessy joshaugh@hotmail.com 250-382-4585
Victoria Commonwealth Triathlon Club Dan Smith admin@thectc.ca 250-744-3468
Victoria UVic Triathlon Club Rhodes Brown uvictri@uvic.ca n/a
Victoria Y-Tri Club Carolyn Gebbie or Todd Powell,
YMCA-YWCA of Greater
Victoria
gebbie@shaw.ca or Todd_Powell@ymca.ca 250-592-4864 or
250-386-7511
Whistler Whistler Triathlon club Brandi Higgins brandi@wrec.com 604-905-0436
TRIATHLON BC :: Spring 2007 :: 23

Goal Setting, continued from page
your self image, your words and actions generate
energy that flows back to you.
Most of all believe in yourself. Set your mind to
work towards the goal. Be positive about your abilities.
You can harness a most amazing energy that is
in you by being positive. That positive energy will
open up new doors of opportunity and invite others
around you to participate in your efforts. I will say it
again: See yourself succeeding! You can even write
it down that way. Write down “I have climbed Mount
Everest” “I am the provincial age group champion.”
“I am already good enough.” You will find that you
will carry yourself as though you have already been
there! Combat self doubt and fears with this positive
imagery.
In the end you will be able to accept personal responsibility
for your achievements and your failures.
You can be proud of both because they will
represent genuine effort. It is possible that there will
be set backs along the way. You do not need to necessarily
be totally prepared for them. Do not use up
your energy in that way.
Goal setting can be detailed or it can be simple. Either
way it will be rewarding!
“Failure is unimportant. It takes courage to make
a fool of yourself.”
- Charlie Chaplin.
Marie-Anne Prevost is a TriBC director,
triathlete, and fitness programmer for Meadow
Park Sports Centre in Whistler. To contact
her, email maprevost@whistler.ca or see
www.whistlerisrecreation.com.
Merchants Offering Triathlon
BC Membership Discounts
TriBC members enjoy discounts at these retailers:
Greater Vancouver
Speed Theory - 10%
2616 West 4th Ave, Vanc
(604) 714-0171
Dizzy Cycles Kitsilano - 10%
1856 West 4th Ave., Vanc
(604) 739-6848
Dizzy Cycles N. Van - 10%
94 Lonsdale Ave.
North Vancouver
(604) 985-2213
New Balance - 10%
Robson@Burrard &
North Delta
Contact: Jordan Cluff
Forerunners - 10%
3502 West 4th Ave., Vanc
(604) 732-4535
The Run Inn
10% disc on reg. priced merchandise
2236 W 41st Avenue, Vanc
www.runinn.com
(604) 267-7866
Jordan Hurdal, Realtor
Free TRI Gear: buy or sell a
home with me or refer a friend
and receive free Triathlon Gear.
(604) 786-6131
Team Aquatics - N. Vancouver
- 5/10%
(604) 980-2805
Victoria
John Henry - N. Vancouver -
10%
(604) 986-5534
North Shore Athletics - 10%
1200 #101 Lonsdale (N. Van)
www.northshoreathletics.com
(604) 990-6888
Caps Westwood Cycles - Port Coquitlam
10% discount on purchases
604-941-7822
Peninsula Runners - W. Rock -
10%
(604) 531-7879
Steveston Bikes - Richmond
5% (bikes) 10% (parts and accessories)
(604) 271-5544
Local Ride Bike & Multisport
Maple Ridge
604-466-2016
10%
Tri Action Sports Port Moody
604-469-8742
10%
TriGeeks Multisport Online—
S.Surrey
10% off phone-in orders for regularpriced
merchandise
(604) 541-1894
www.trigeeks.ca
Kelowna
2007 Duathlon Race
Series - CANCELLED
Upon thorough review and much discussion
among Board members, Triathlon BC has cancelled
the 2007 Duathlon Series due to lack of
participating events. Provincial Championships
and BC Team qualifying will proceed as scheduled.
The Series will be reviewed and rebuilt.
Frontrunners - 10%
(250) 382-8181
Nanaimo
Frontrunners - 10%
(250) 729-8200
Kamloops
Runner’s Sole – 10%
250-377-4055
Fresh Air Experience - 10%
(250) 763-9544
Penticton
Bike Barn - 10%
(250) 492-4140
Peach City Runners - 10%
(250) 490-3334
Skaha Outdoor Sports - 10%
(250) 493-1216
24 :: TRIATHLON BC :: Spring 2007

Join Us...
1.
2.
3.
4.
5.
6.
7.
To foster regional development, youth programs, sport
education opportunities,
To receive quarterly issues of the Word (official newsletter
of Triathlon BC) and discounts at various business’
For eligibility to participate in the race series...for points,
prizes, and more…
For Special Events : silent auction, awards nights, AGM
To access Triathlon BC resources (educational materials)
To be eligible for Provincial Teams, National Teams and
awards;
To receive entry discounts for safe, sanctioned, quality
events
Vision statement
The Vision of Triathlon BC is to have a vibrant membership that
enjoys a positive, healthy lifestyle; we will provide guidance
and resources to members, coaches, race directors and others to
promote and develop the sport, and will represent the membership
provincially, nationally and internationally.
Mission statement
The Mission of Triathlon BC is to provide support, encouragement
and a positive environment for our members to achieve
their highest personal goals in the sport, whether it be to finish
their first event, or to compete internationally.
We are the sole governing body in the Province of BC for triathlons,
duathlons and related multi-sports events, and offer
guidance, resources and opportunity for members and others to
become involved in a sport that promotes a healthy lifestyle that
can be maintained throughout all stages of life.
Membership Fees
Tri BC Non-Club Members
Individual $40
K.O.S® / Junior (6-19yrs) $10
Tri BC Club Members
(10+ members in a registered Triathlon club)
Individual $30
K.O.S® / Junior (6-19yrs) $10
*New members or those without TriBC Photo card,
please submit two (2) passport-sized (or smaller)
photos of yourself WITH your application.
Membership MEMBERSHIP Application
APPLICATION PLEASE PRINT
Last Name First Name Gender
Y N Y N
Birth Date Previous New Address New Member
yy/mm/dd Membership #
BC Street Address / Appt. # / P.O. Box City Postal Code
Home Phone Work Phone Cell
E-mail Address
Triathlon BC-Affiliated Club
Y
N
Do y ou want a hardcopy newsletter?
Occupation
RELEASE AND INDEMNITY (Please, read carefully)
I, the applicant, on behalf of myself, members of my family, my heirs, executers,
administrators and assigns, hereby forever release, discharge, and hold harmless
Triathlon British Columbia representatives and agents for any injury, loss or
damage to my person or property, howsoever caused, arising out of any
connection with taking part in Triathlon British Columbia organized events and
activities and notwithstanding that the same may have been contributed to or
associated by the negligence of Triathlon British Columbia representatives or
agents. I realize that, with this membership, I may be subject to unannounced
drug testing as provided for by Triathlon Canada’s agreement with the Canadian
Centre for Ethics in Sport. I understand that Triathlon British Columbia retains
personal information about me in their files. I accept the use of my personal
information for the purposes described in accordance with Triathlon British
Columbia’s Privacy Policy, posted at www.tribc.org.
In witness thereof, I have hereunder set my hands this day
___________ of _______________, 20____.
Printed Name
Signature
__________________________
__________________________
You must be a resident of B.C. to qualify for Triathlon BC membership
(proof may be required).
TRIATHLON BC :: Spring 2007 :: 25

Take 2 Tri: Do the Distance
Kristine Chambers, kristine.chambers@triathlon.org
Having trouble racking up (or encouraging your kids to rack up) the
miles? Need a bit of motivation to complete your “base distance”
this spring? Try a “virtual trip”! This works for kids, or for adults
– whoever’s needing motivation to go the distance.
Do the distance GLOBALLY
Determine the distance from Rome to Venice (so easy with the Internet
now! OK, so it’s 566 kms (www.freedom-tour.com/mall/kmeurope.
htm). Each workout, block off a portion of that distance until you have
completed the entire trip. Maybe make a poster showing the distance
along a long but empty uncoloured line. As you crank miles, colour the
distance in until you reach your destination. Then have a celebratory
night of Italian foods and a bit of wine :) (as age permits!)
Do the distance LOCALLY
Determine a distance from your hometown to another city or part of
the province (e.g. Victoria to Vancouver = approximately. 40 km). Log
your swim miles, and once you have completed 40 km then treat yourself
to a training day “across the water” (take the ferry to the mainland
and cycle the local mountains, or join a club in the city you “swam to”
for a day).
IRON MOUNTAIN
TRIATHLON
IRON MOUNTAIN
TRIATHLON
JUNE 24th, 2007
Whonnock Lake, Maple Ridge, BC
Experience a challenging
but exciting course
which showcases
the best of the
Fraser Valley
2nd ANNUAL HALF IRON
DISTANCE RACE
The Lower
Mainlands
first and only
Half Iron
Distance
Triathlon
Do the
Distance
as a
CLUB
Create a map
of Canada (or
another country)
and, as a
club / group,
cycle or run
from coast
to coast. As
you hit each
p r o v i n c e ,
do an event
that matches
their local
“traditions”
(e.g. Alberta
- go for some
100% AB beef
at a club burger
night! It’s
Lobster all
Need a bit of motivation to complete your
“base distance” this spring? Try a “virtual trip”
and run, bike, or swim the 566 kms from Rome
to Venice, perhaps!
the way once you hit Nova Scotia, maybe with some Celtic
music thrown in). As a bonus, research that province’s top
triathlons or triathletes. Maybe plan a visit for next season?
Do the Distance as a CLUB – terrainspecific
Plot a route that traverses land and water. Designate portions
for cycling (e.g. from point A to point B is cycling;
Point B to Point C is running, and Point C to Point D (across
a lake) is swimming). Do the same as above until you have
completed the entire challenge.
Good luck and happy training!
Kristine Chambers, ITU staffer and new mom, routinely
coaches her son Tim to traverse from one end of the baby
bathtub to the other. When she is not taking baby photos,
she can often be found coaching at Exceleration Junior
Tri Club, the club she founded in East Vancouver. Contact
Kristine at kristine.chambers@triathlon.org or see www.
excelerationtriclub.ca.
Individual & Relay Divisions
www.ironmountaintriathlon.com
26 :: TRIATHLON BC :: Spring 2007

Multi Sport Retailer and
Run Course Sponsor of
Subaru Ironman Canada
Running
Walking
Triathlon
Trail
Snowshoe
Track & Field
Sports Med
HR Watches
Strength
Nutrition
Clinics
Shoes from:
Brooks, Asics, New
Balance, Adidas, Nike,
Reebok, Mizuno, Saucony,
Montrail, Salomon, La
Sportiva, and more...
Wetsuits from:
Blue Seventy, Aquaman,
De Soto, and Zoot
Apparel from:
Sugoi, De Soto, Speedo,
Louis Garneau, Zoot,
Brooks, Adidas, Nike,
Reebok, Mountain
Hardwear, and Insport
Proud Sponsor of Bob McIntosh Memorial Tri
and North Shore Spring Triathlon
101-1200 Lonsdale Ave
North Vancouver
604-990-6888
1-877-990-6888
38130 Cleveland Ave
Squamish
604-815-4388
1-888-815-4388
TRIATHLON BC :: Spring 2007 :: 27
www.northshoreathletics.com