We're back for another edition of "Rick's Tricks". In this posting, Rick will share his tips to make the most of the Early Bird Triathlon. Rick is a multiple-time winner of this race and knows the course inside and out. 

Rick’s Tips 3 for the Early Bird Triathlon

PRE-RACE SET-UP

You’ll need to:

● pick up your timing chip,

● get body marked,

● rack your bike with your helmet and get to the pool. Note where your bike and rack is in relation to both directions / entrance / exits. It’s a long way from the transition zone to the pool, so give yourself time to get to the pool. Set up your shoes and shirt outside the pool.

SWIM

● Line up fastest to slowest. Ask a few people about their expected swim times. Don’t take just one person’s word for it.

● There will be a timing mat to cross at the start, but starts will be roughly every 5sec.

● Swim on the left of the lane, back on the left, flip turn under rope.

● Walk to the emergency exit and go down the stairs to P12. Do not run or pass anyone from the water exit to the building exit.

T1

● if wearing running shoes on the bike, put on socks, shoes and a shirt with your bib number on it, then run to the t-zone and your bike.

● if wearing cycling shoes on the bike, put on shirt with bib number, then run to t-zone and your bike.

● You can pass people in this segment.

● Once at your bike, the first thing you do is put your helmet on and do up the strap, then grab your bike and run to the road/mount line on Colonel By Dr.

BIKE

● Remember to ride on the right of the lane, and pass on the left, then move back over to the right. Shoulder check every time you weave to pass

● Ride however many counter-clockwise 10k laps--one or two (not 11.3K) loops anymore. It's now 10K/loop)

● Finish at the dismount line.

T2

● Run to your transition spot with helmet buckle done up,

● rack your bike,

● take your helmet off.

RUN

● Head to run exit, which is towards Colonel By. The route is an out and back course.

● Leave the T-Zone and run on the Colonel By Dr. Depending on the distance they're running, they either turn around at the 1.25K mark (at Library ave) or at the 2.5K mark (hogs back) The runners turn around here and retrace their steps to the T-Zone or Finish Line.

HELPFUL HINTS–mostly bike stuff–These points apply to all triathlons, not just the

Early Bird.

● You are not allowed to ride within 10m of the person in front of you for more than 15sec. This is called drafting–don’t do it. You have to pass within 15sec, or back off to be 11m behind.

● You are not allowed to ride beside another rider for very long. This is called blocking–basically, you are in the way of other riders who may want to pass you.

● NEVER cross the centre line of the road.

● Wear tight clothing–like streamlining off the wall, the more sleak you are, the less wind resistance you will have and the faster you will be.

● Ride in as small a position as you can–if you have a road bike, stay on the drops so your front end is low. If you are on a mountain bike, get low in the front. This goes to the same point as streamlining off the wall.

● Pedal cadence, RPM, should be around 90 (only one leg count).

● Ride as straight and predictably as you can.

● You will ride where you look, so look beside obstacles on the road, not at them. Instead, look where you want to go, not where you don’t want to go. Remember, you only have to not hit whatever it is. You do not have to miss it by much, you just have to miss it.

● Shoulder check often, especially when entering turns of changing your line (moving over to pass or after a pass)

● Use your brakes before the corners, not in the corner.

● Start corners wide and cut in close

● If you think you may have a tough time tying your shoelaces in a hurry, consider using elastic laces. This way, you do not need to tie them.

Have a great time

The Early Bird is coming up quickly and we wanted to send some final reminders. Please read through this entire email so that you're ready for your run! 

Spots still available in Duathlon/Runs: 

If you have someone who's interested in running with you, the deadline for online registration is Tuesday, May 16th at 6pm. After that, they can sign up in person during Bib Pick Up (timing and location below).

Signing up online, before the deadline will ensure that you get an event-specific race bib. While we do offer race day sign-up, those participants will get a series bib instead. 

All of our swim events are sold out but we still have spots available in the duathlons and running events.

Deadline for Edits or Transfers:

If you need to change any info related to your registration please let us know before Tuesday, May 16th at 6pm. We won't be able to make any changes after that time, so be sure to reach out soon if you need anything.

Orientation: 

We'll have an in-person orientation at Carleton University, P6, on May 19th, at 5pm. It'll be led by Coach Todd from the Ottawa Triathlon Club. 

If you can't attend, we encourage you to watch this virtual orientation. If anything is unclear or if you have more questions, you can email Adam@somersault.ca.

Watch the virtual orientation video

Getting to the Event:

There's plenty of paid parking at Carleton University, and we recommend parking at P7, which is right off Bronson Ave. Our event is being posted in P6, but there's no parking available there because of our setup.

Otherwise, you can also access the area by bike, bus, or on foot. Although you might want to save some energy for the race!

Free Race Photos!

Bring your smile, or your game face, and keep an eye out for our Race Photographers on Race Day. The photos are FREE for anyone who participates. They're sponsored by Venuestack. 

When to Arrive:

We recommend showing up an hour before the race, to find parking, get your bib, warm up, and make your way to the start line.

Bib Pick up:

We'll be set up at P6, at Carleton University. You can pick up your bib on May 19th from 3pm-6pm, or on the morning of the race, starting at 7am.

The race starts are:

All race start times and last-minute info are posted on our event page. 

Show up on-site an hour before the race, so that you can get set up, warm up and make your way to the start line. 

Spectator Guide:

We have this handy Spectator Guide! It highlights all the info that you and your spectators will find helpful on Race Day. 

Check out our Spectator Guide

Anything Else? 

If you have any last-minute questions, please let us know! Otherwise, check out our website for all things Somersault. You can also keep in touch with us on Facebook and Instagram. 

Somersault

The Mother's Day Flower Fun Run is tomorrow and we wanted to send some final reminders. Please read through this entire email so that you're ready for your run! 

SOLD OUT: 

We're so excited to see how many people are interested in this event. It was so popular that the 1K is now sold out and we have about 5 spots left in the 5K. If you have someone who still wants to do the 5K race, have them email Adam@somersault.ca today. 

We won't have day-of registration but we're looking to expand this event for 2024. 

Medal Update:

With all this extra demand, we had to order more of everything - more race bibs, medals, finish line food, water cups, etc.

Everything is ready to go with one small exception. The medals for the 5K have yet to be delivered, so Sportstats will mail those out to everyone on Monday. 

All the 1K participants will get a medal at the finish line but the extra medals for the 5K ended up being delayed longer than expected. We apologize for the inconvenience but who doesn't love getting a letter in the mail, that isn't a bill?!

Orientation: 

We don't have access to the course until Sunday morning, so there won't be an in-person orientation.

Instead, we encourage you to watch this virtual orientation. If anything is unclear or if you have more questions, you can email Adam@somersault.ca or show up to the event a little early on Sunday to ask your questions in person. We'll be ready for you by 11am!

On Sunday, we'll be at Dows Lake, at the start line, as seen in the map above. You'll see our purple tents in front of the Dows Lake Pavillion. 

Watch the virtual orientation video

Getting to the Event:

We can't stress this enough - parking is limited in this area, so be sure to add some buffer time to your travel plans. If you get there a bit early, you can enjoy the Tulip Festival! 

There's parking in the nearby communities, but you can also access the area by bike, bus, or on foot. Although you might want to save some energy for the run!

During our site visit today, the course looked as beautiful as ever, but with so many people trying to see the Tulips, parking is going to be difficult. 

Free Race Photos!

Bring your smile, or your game face, and keep an eye out for our Race Photographers on Race Day. The photos are FREE for anyone who participates. They're sponsored by The Canadian Tulip Legacy. 

When to Arrive:

We recommend showing up an hour before the race, to find parking, get your bib, warm up, and make your way to the start line. Bib pickup opens at 11am. 

Bib Pick up:

We'll be set up at the start/finish line, right outside of Dows Lake Pavillion. Keep an eye out for the purple Somersault archway and tents. 

The race starts are:

Noon: 1K 

12:20: 5K  

Show up on-site an hour before the race, so that you can get set up, warm up and make your way to the start line. 

Spectator Guide:

We have this handy Spectator Guide! It highlights all the info that you and your spectators will find helpful on Race Day. 

Check out our Spectator Guide

Anything Else? 

If you have any last-minute questions, please let us know! Otherwise, check out our website for all things Somersault. You can also keep in touch with us on Facebook and Instagram. 

Somersault

Athlete Spotlight - Denise Pittuck

The multisport community in Ottawa is jam-packed with amazing and inspiring individuals. In today's athlete spotlight, we speak with Denise, who discusses her start in triathlon in the 60s and how she is celebrating her 70th birthday in a big way. 

How did you get into triathlon/duathlon?

After being diagnosed with cancer in 2005, I had to really work on my fitness level to stay healthy. As I approached my 60th birthday, I wanted to do something special. I had been to my first Somersault running event in 2012 at  Sydenham, where I saw my first triathlon. I decided then and there to do a Try a-Tri for my 60th. I registered for the Somersault Graham Beasley event in Carleton Place in 2013. It was supposed to be a “one and done” but I had so much fun and met so many wonderful people, I drove home - smiling all the way, walked in the house, turned on my computer and registered for the Somersault Brockville Tri a few weeks later. The rest is history as they say. Here I am 10 years later planning my 70th Bucket List and Somersault is a big part of it.

What is your favourite Somersault event? What is our favourite event distance?

I love the Early Bird event in May. It gets the season off to a great start. I always do the Sprint Duathlon at this event, as it gives me a good reading as to what I need to work on. My favourite Tri was the old Smith Falls Classic where I did the Super Sprint distance. It was a unique late afternoon/evening event and a lot of fun to do.

Describe your 2023 plans to celebrate turning 70!

I really wanted to make this year special. Turning 70 means a new age group whoop, whoop! Coming out of the pandemic and finally getting to see all my fellow competitors again has been great. For starters, I decided to do (at least) one event each month including 5 km, 10 km, Sprint Duathlons and Sprint Triathlons. So far I have 14 events on the schedule. I’ve chosen several new competitions including the Somersault National Capital and Canadian. The Sprint Triathlon includes a 750m swim will be my first time swimming this distance in a Tri. (Up until now my event distances have been 500m.) I’ll also be doing the Sprint Tri at the Triathlon Festival for Women in Grimsby, Ontario in August, Bring on the Bay Open Water Swim and the Fall Colours event in October. I’d also like to try a Century Ride, Zipline over the Ottawa River and I’m doing a session in a Sensory Deprivation Floatation Tank. And of course, start planning for my 75th Bucket List….hmmm.

What is your best piece of advice for someone new to multisport racing?

My advice is to try to train for what your competition is – i.e. if you’re doing an event with an open water swim, make sure to train in the open water, get time in the saddle on the bike you’ll be riding and run outdoors. I’ve met several beginners who did all their training indoors and then panicked on race day just because of being overwhelmed by the environment. If you do have to train indoors, train double the distance. You don’t get to push off a wall every 25 m in the open water. Take baby steps – you don’t have to do an Ironman for your first event – you can – but, you don’t have to. Somersault has distances for everyone and at all levels. Lastly – have fun and enjoy the great people you’re going to meet.

Thank you, Denise, for sharing your exciting plans for the upcoming year and your sage advice. We cannot wait to cheer you on as you complete your 2023 goals. 

Do you have a special 2023 goal or multisport journey you would like to share? Email elizabeth@somersault.ca if you are interested in being featured in our next athlete spotlight. 

The Embrace Winter Run is coming up quickly and we wanted to send some final reminders. Please read through this entire email so that you're ready for your run! 

Spots still available: 

If you have someone who's interested in running with you, the deadline for online registration is Tuesday, February 14th at 6pm. After that, they can sign up in person during Bib Pick Up (timing and location below).

Deadline for Edits or Transfers:

If you need to change any info related to your registration please let us know before Tuesday, February 14th at 6pm. We won't be able to make any changes after that time, so be sure to reach out soon if you need anything.

Orientation: 

We don't have access to the course until Sunday morning, so there won't be an in-person orientation.

Instead, we encourage you to watch this virtual orientation. If anything is unclear or if you have more questions, we recommend emailing us or visiting us on February 18th for bib pickup, where you can ask your questions in person. When you get on site, we'll be set up inside the War Museum for bib pickup, bag check, and massages.

Watch the virtual orientation video

Getting to the Event:

There's a parking lot at the Canadian War Museum, open at 7am. Please do your best to carpool, bike, walk, or bus to the event. That'll help avoid some congestion and it'll help keep some cars off the road. Our course is close to the LRT station and centrally located.

Free Race Photos!

Bring your smile, or your game face, and keep an eye out for our Race Photographers on Race Day. The photos are FREE for anyone who participates. They're sponsored by John Gomes Real Estate. 

If you want to thank John for his generosity, you can thank him in person on February 19th, as he'll be racing the Half Marathon. Catch him if you can!

John has been one of our biggest supporters and has really helped us make a comeback after 2 years of shutdown. We can't thank him enough but we hope that you'll consider John for all your Real Estate needs. 

Reach out to John Gomes Real Estate

When to Arrive:

We recommend showing up an hour before the race, to find parking, get your bib, warm up, and make your way to the start line. Bib pickup opens at 7am. 

Bib Pick up:

We highly recommend picking up your race bib on Saturday, from Noon to 3pm. We'll be set up at Decathlon Ottawa, at this address: 1055 St. Laurent Blvd, Ottawa, ON K1K 3B1.

If you pick up your bib on February 18th, you get a 10$ gift card to Decathlon! 

For Race Day, you can pick up your bib inside the War Museum, at this address: 1 Vimy Pl, Ottawa, ON K1A 0M8. We'll be ready as early as 7am. 

The race starts are:

8:00am Marathon Start (7 hour cut off)

9:00am Half Marathon 

9:30am 10K

10:00am 5K

10:30am 3K 

10:45am 1K Kids Run

Show up on-site an hour before the race, so that you can get set up, warm up and make your way to the start line. 

Spectator Guide:

We have this handy Spectator Guide! It highlights all the info that you and your spectators will find helpful on Race Day. 

Check out our Spectator Guide

Mill Street Brunch. Please RSVP:

All participants, volunteers, spectators, and friends of Embrace Winter get 20% off their food and drinks at Mill Street on Sunday, February 19th. We have the 2nd floor reserved for us but we need to give Mill Street an approximate number of attendees. If you plan on coming to Mill Street after your run, please click the button below. You can always change your mind later, so while your RSVP isn't a firm requirement, it does help us plan things out to give you the best experience possible. 

RSVP to Mill Street Brunch HERE

Somersault Gear on sale:

On February 19th, we'll have some limited-edition Somersault gear on sale.

• Our New Somersault Toques. 25$
• Somersault Neck Covers. 5$ 
• 2022 Somersault Event Shirts: 60% off, at only 20$. 

We have limited inventory on all items, so be sure to come by before they're gone! You can pay by e-transfer, or with cash.

Podium Prizes from Ottawa Titans Baseball:

The top 3 male, female, and non-binary athletes in each race (excluding the 1K race) get 2 tickets to an upcoming Ottawa Titans Baseball Game! 

Ottawa is lucky to have a Frontier League Baseball team that is #HereToStay. Ottawa Titans games are fun for the whole family while being an affordable entertainment option. Come and experience the crack of the bat, the exciting plays, and the hollers of the crowd, while creating lasting memories. We are counting down the days until their home opener on May 12th! In the meantime, be sure to get a high five and a photo from Cappy, the Ottawa Titans mascot who will be cheering the Embrace Winter runners on at the finish line. This is #OurTime 

Anything Else? 

If you have any last-minute questions, please let us know! Otherwise, check out our website for all things Somersault. You can also keep in touch with us on Facebook and Instagram. 

Race Day Swim Tips from Rick Hellard.

After a great first edition of "Ricks Tricks", we're glad be back with our 2nd one. The first one was really well recieved, so we hope that you enjoy this one too. 

Rick is the owner of ROC Swimming and Zone3sports. He's a former Professional Triathlete, all distances; and has 25 years of coaching experience, from beginner to podium at all levels

If you're looking for a great triathlon coach in Ottawa. Email Rick at zone3sports@gmail.com. Onto the info from Rick

Race Day Swim Tips

As a long-time triathlon and swim coach, I am often asked for advice on the swim start and how to make the best of it.

First and foremost, the strongest piece of advice I can give you is to train for the swim.  It may be the shortest event of the three, but it sets the tone for the rest of the race.  A bad swim just puts you in a bad mood, and that transfers to the bike and run.  Besides, a good swim gets you on your bike and onto the run sooner.

Secondly, always always bring a spare pair of goggles to every race.  You do not want to lose or break your only pair just before the start and need to borrow or buy an untested pair.

Know the swim course, at least the direction, shape, and proper turnaround buoy.  With many events offering different race distances, this may be more important than you think. 

Seed yourself properly, both front to back of the group, but also side, middle, or other side of the group. 

• The middle front of the group is best for the fastest swimmers, whereas the slower or more nervous swimmers are best placed on the outsides.  Strong and/or confident swimmers who don’t mind the washing machine are okay in the middle of the group.
• The first 30-40 seconds should be firm, but not crazy hard.  Wind it up after that.  Going into oxygen debt at any point in a race is a bad idea, but in the first minute, it is really not smart and can cause panic from which you may not recover until you hit land again.
• If the race allows it, make sure to warm up for 5-10min.  Particularly in cold water, get in and get used to the temperature, especially your face.  Swim around, and do some easy drills.  If you plan to hammer the swim, do some short sprints to get your heart rate up.  If you plan to just swim, then the short sprints are not necessary. 
• If the water is choppy, a straight arm recovery works better than a bent elbow.
• If it’s wavy, breathe and sight at the top of the wave, not between the waves.
• If you can, breathe on the side away from the wave most of the time.
• If you can, breathe on the side of the swim buoy you are sighting, or about to turn around i.e. look at what you are aiming for, or turning at.
• Weeds are a part of open water swimming.  There is not much you can do about them.
• Goggles fog up.  Maybe not right away, but eventually, they will.  If you expect this to happen in your race, simply put 2-3mm of water in the goggles, and leave it there.  As you swim, shake your head around to swish the water inside the goggles.  Repeat as necessary.
• Sometimes, we get hit and goggles get out of sorts–simply flip over onto your back, fix them, then flip back over and keep going.  This also works if you get water in them by accident–flip onto your back, empty, flip back onto your front.  It should take 5sec at most.  Practice this a few times in your open-water swim training.
• Do some open-water swim training…

I hope this helps.

-Rick Hellard.

Zone3sports & ROC Swimming

Joining a triathlon club is a great way to stay accountable and challenge yourself! Not only will you have access to amazing coaches and resources, but you'll also be part of an amazing community of like-minded individuals who are all striving to reach their goals. With regular group workouts, your workouts will be more consistent, and you'll experience the satisfaction of hitting your goals. You'll also have the opportunity to meet new people and make lifelong friends. So if you're looking for a fun and challenging way to get in shape, join a triathlon club and see how far you can go!

Here are 3 great local triathlon clubs that have something to offer:

Zone3Sports: This Ottawa-based triathlon club is owned and operated by Rick Hellard. Rick has 25 years of coaching experience, is a former professional triathlete (all distances!), and owns ROC Swimming. He hosts weekly group runs, virtual rides, and other activities, but he also offers 1-on-1 coaching to anyone who wants a custom program to fit their schedule and needs. 

The Ottawa Triathlon Club would like to present the Triathlon Program Training Workshop. New to Triathlon or would like to improve on your last race?  Join Coach Todd for this virtual presentation that will go over what you need to know to formulate your own training plan. Our event will be held on Sunday, February 26th at 7 pm.  This one-hour interactive presentation will help you get to the finish line with confidence. Email ottawa.triathlon@gmail.com for your invitation.

Team Triumph: Are you are Beginner Triathlete looking for a training plan?  Team Triumph Triathlon club is running their 14 Week Virtual Beginner Triathlon Program again this year.  It's perfect for the beginner triathlete getting ready for their first tri-a-tri or sprint distance race. Get The Expert Training You Need To Finish Your First Triathlon! The program starts on February 13, 2023. Full details can be found here.

Rick Hellard is the local legend behind ROC Swimming and Zone3Sports. He's one of the regions most accomplished athletes, and one of the most accomplished coaches for swimming and triathlon. For 2023, Somersault is lucky enough to have him as our Swim Cap Sponsor. Today, he's offering some advice about swim goggles. This article is part of a new series we're doing, called Rick's Tricks. Check in often to see what other tips and tricks Rick has for you!

If you have any more questions for Rick, or if you're looking for some coaching support, be sure to send him an email at zone3sports@gmail.com.

Rick's Tricks!

As a long-time triathlon and swim coach, one of the things I see the most in the pool is triathletes fidgeting with goggles, caps, and paddles, whereas the swimmers rarely have issues with any of their equipment.

Goggles and goggle fit are the biggest issues by far, and with this article, I hope to help you achieve the perfect symbiosis between you and your goggles.

It is important to realize a few things.

• Everyone is different, and your buddies' preferred goggles may not work for you, no matter how good they are.  
• Few people are so special that no goggles work.  It’s just a question of finding them.
• Goggles fog up.  Maybe not right away, but eventually, they will.  If this happens to a relatively new pair of goggles, just before you start swimming, simply put 2-3mm of water in the goggles, and leave it there.  As you swim, shake your head around to swish the water inside the goggles.  Repeat as necessary.
• Most companies make very similar models to each other.  Once you find the style that works for you, you can either stick with that one or try a different company that makes a similar model.  There may be slight differences that work or don’t work, for you.
• Once you find your favourite, it’s probably a good idea to buy a few pairs.  Just in case the next version of that goggle changes a bit that does not work for you.

Most goggles are oval in shape to fit in the eye socket.  They may be different versions of an oval, but they are still oval.

Some goggles have foam, others have silicone, while others have solid plastic as a seal.

• Foam and silicone seal goggles have more give to them.  They fit more people and tend to be pretty comfortable.
• Solid plastic seal goggles are lower profile, smaller, and either fit, or hurt like heck.  

Fitting 

As mentioned above, the goggles should fit in your eye socket.  Some fit deeper than others, but generally, they should fit snugly, and stay in place without the strap for a few seconds.  This allows you to wear them without cranking the tightness of the strap.

If they feel close to correct, but don’t stick, try one goggle at a time.  If that works, then it may be the width of the nose piece causing the issue.  If it is a replaceable nose piece, swap it out for a smaller or larger one and try again with both goggles.  If it is a solid nose piece, the goggles will likely not work for you.

If your eyesight is not great, most companies make prescription (or RX) goggles.  They are a bit more expensive, and they won’t be perfect as they go up .25 diopters, but they are pretty good.  The caveat is they tend to be made in only one style per manufacturer, so if that style works for you, you’re in luck.  If that style does not work for you, you will have to try a different manufacturer, or go the custom way ($$$).  

Dark, mirrored, or dark and mirrored goggles are wonderful for well-lit locations like outdoor pools, or pools with big sunny windows, but they are less useful for dark water or poorly lit conditions.  Clear or light blue or grey lenses work best in most indoor pools.

If you are going to be doing a lot of outdoor swimming, look for goggles that have UV protection as well as being tinted.

I hope this helps.

In Ottawa, winter can be a daunting time of year. The snow and cold temperatures often lead people to stay inside, but running during winter can be a great way to beat the winter blues and get some exercise.

Running during Ottawa’s winter has many benefits. Not only does it keep you fit and healthy, but it can also improve your mood and mental health. The cold air can help to clear your head, while the physical activity can help to release endorphins and make you feel more energized. Plus, running in the snow can be a novel and exciting experience.

In addition, running during winter offers the chance to explore Ottawa in a new way. With the snow, the city takes on a new look and feel, and running can be an ideal way to explore different trails and hidden gems. You can also take in the beauty of the snow-covered landscapes and appreciate the unique beauty of the city during this time of year.

Ultimately, running during Ottawa’s winter can be a great way to stay active and enjoy the beauty of the city. So this winter, why not bundle up and give it a try? You never know, you might just find yourself loving it.

Looking for a place to start? Consider reaching out to some great local running clubs, like the Arboretum Hill Club, or Zone3sports. They have great group runs and coaches who can help you get started and reach your goals - whatever they may be. You can also sign up for the Somersault Embrace Winter Run, to keep yourself motivated. We have distances from 1K to 42.2K and welcome all ages and abilities. 

If you’re a runner looking to challenge yourself and have some fun, signing up for the Embrace Winter Run is a great way to do it! Here are five reasons why you should sign up for the first Somersault event of 2023:

• Get a boost of motivation. When the weather is cold and you’re stuck inside, signing up for a race can be a great way to stay motivated and keep your training on track. It’s a great goal to work towards and a great way to beat the winter blues.
• Stay healthy and active. Running in cold weather is a great way to keep in shape and stay active. When you’re running in the winter you’re more likely to bundle up and stay warm, which can help with staying healthy and avoiding colds.
• Test your endurance. The Embrace Winter Run has distances from 1K to 42.2K. Signing up for a longer race can be a great way to test your limits and find out how far you can push yourself.
• Enjoy the scenery. Our Embrace Winter Run gives you some of the best views of Ottawa. Starting at the War Museum, the course gives great views of Downtown Ottawa, the Ottawa River, and Quebec, which means you’ll be able to enjoy the scenery as you run. Take in the sights and appreciate the beauty of nature as you push yourself to the finish line.
• Have some fun. Signing up for a winter running race can be a great way to have some fun and meet new people. Races are a great way to connect with like-minded people who share your passion for running.

So don’t let the cold weather keep you from running. Sign up for the Embrace Winter Run today and experience the benefits for yourself!

Our first ever BINGO card is here!

This one is made specifically to help you Embrace Winter. Track you progress and send your completed progress card to Elizabeth@Somersault.ca for a chance to win some Somersault swag. 

If you want to check off that middle square, you can sign up for our Embrace Winter Run at this link. 

And if you're interested in volunteering, reach out to Adam@Somersault.ca 

Our 2023 events are now live at Somersault.ca and we're already seeing lots of excited participants signing up. It's great to see so many familiar faces signing up and we look forward to seeing you again at the next start line. For those of you that are signing up for your first Somersault event, we can't wait to meet you. 

It's worth noticing that 3 events for 2023 are on track to sell out earlier than usual. Early Bird, Meech Lake, and Thousand Islands all seem to be extra popular this time around. If you're looking to join us at these events, we recommend signing up early!

Below is a short list of updates from our end, along with some offers from our sponsors. Our next newsletter likely won't go out until 2023, so if we don't chat with you before then, enjoy the holiday season!

Embrace Winter Run 

We have a new, but familiar home for Embrace Winter in 2023. We'll be hosting the event at the Canadian War Museum and running along the Sir John A MacDonald Parkway (SJAM). 

We've run on this parkway in previous editions, but we've made some changes that we think you'll love. Most notable is that we've removed one of the big hills from our loops, meaning that the course will have less overall elevation but it'll still include some rolling terrain.

And yes, we'll have hot chocolate at the finish line again, along with lots of new goodies. New for this year is that everyone who signs up for this race gets a Somersault neck cover with their bib pickup! This buff is our first piece of clothing to feature our new logo and we're excited to show it off at our next event. 

This event is in support of Imerman Angels so be sure to tell your friends about this great race, for a great cause.

Help Us Go Green: 

Somersault is already Certified Carbon Neutral and we produce minimal trash, thanks to our recycling and composting efforts. However, we're looking to take things one step further.

We compost or recycle thousands of cups at every race. We made the move to recyclable or compostable cups in 2022 but we'd love to use reusable cups for 2023. We found a supplier who can make us cups that can be safely sanitized and reused for years. Cups currently make up over 75% of what we send to the blue bin/green bin but the City does end up diverting some recyclables to landfill. That means that some of our recyclable cups may still make their way into a landfill. 

If you happen to know of a local business that would like to support our efforts to go green, we're looking for a sponsor to help cover some of the upfront cost for this feature. This one-time investment will put your logo on every cup for several years and will include a marketing package so that everyone knows who to thank for the green initiative. We hope that participants will be continuously reminded of your generosity at every water station. Given that we have over 25 water stations planned for 2023, we hope that this keeps you top of mind!

Offers from our Sponsors:

Our sponsors help us make our series more fun and affordable. Their support helps us pay for things like photographers and post-race nutrition. Without them, we'd have a lot fewer frills and it would cost more to sign up for an event. 

We hope that you'll consider supporting those that support us. Here are some reminders and offers from 2 of our sponsors - John Gomes Real Estate and Velofix Ottawa.

John Gomes Real Estate: 

John is a familiar face in our series. You'll often see him participating in the races, then cheering on the rest of the field after he finishes. John is also the reason that we're able to offer free race photography at Embrace Winter and Fall Colours. He does so much for his community and he wanted to introduce himself to you. If you're ever looking to buy or sell a home in Ottawa, please reach out to John. 

A message from John Gomes:

My name is John Gomes and I am passionate about family, physical activity, and real estate! I work hard to maintain healthy relationships in my community and support initiatives like Somersault which inspire me to do hard things! I look forward to the many races coming up in the spring, as I know they will help me stay focused on my goals! Life throws us challenges and whether running a marathon, running after my kids, or hustling for my real estate clients I am here to work hard!

Velofix Ottawa:

All in-stock Smart Trainers are now on sale, while quantities last. If you enjoy cycling and want to keep up the kilometers this winter, Velofix Ottawa can set you up with an indoor cycling trainer. They can also set up Zwift or any other online platform, leaving you with a great way to continue riding this winter. They have the following trainers in stock:

-Wahoo Snap (3 left)
-Wahoo Core (2 left)
-Wahoo Kickr (1 left)

Reach out to Ottawa@velofix.com to get pricing or to ask any questions. They can also help with your other bike-related needs: Christmas gifts, tune-ups, gift cards, stocking stuffers and more. The best part about velofix is that they're mobile. They come to you for all your cycling needs.

Let's Keep in Touch:

Follow us on social media to keep in touch. Otherwise, be sure to visit our new website and see what else we have in store for 2023. 

Facebook

Instagram

Our social media pages have been 'trending' lately, according to Facebook and Instagram. We have Reels posted every few days, daily content and it's the first place to hear of any news at Somersault. Following us on those platforms helps you stay informed about our series and gets you the freshest content!

The Somersault Team