Meet our next featured athlete - Hussein Al-Mufti! He has had a whirlwind of a journey into Triathlon from "hating cardio" only two years ago to then completing his first ever triathlon this May and first ever Iron 113 distance at this year's The Canadian on September 2nd 2023. Hear more about his story below.

How did you get into triathlon/duathlon?

During a dinner at my friend's house, two years ago, one of my friends asked me if I run outside. My answer was "No I hate doing cardio!!". He replied, "Then come and give it a try with us, we run every Sunday on 1 Cooper Street- Ottawa, at 7 am!!"

Since then, I have not missed any Sundays for my runs, not even during the winter season, Yes, we do run outside! You can check out my Instagram account @almuftihussein to see these runs!

A year ago, another friend called me from overseas and said "I am checking your stories on IG and I see that you are running a lot, why don't you try doing an Ironman race!!" and that's how it started :)

As for the swimming part, I was already a short-distance swimmer, so I have a good background in swimming. I used to be a national team swimmer in Iraq.

I needed to buy a bike, so I started looking into Tri-bikes and I came across Mike Osborne (who is now my friend and coach), he is the one who opened my eyes and sent me the link for my first ever Triathlon with Somersault which was Early Bird - Long Triathlon- May, 2023.

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

Event: The Canadian Iron 113 Triathlon, not because I came 5th place, but because the vibe was amazing and there was lots of energy from spectators along the course.

Distance: I think my favourite distance would be the Olympic Triathlon.

Describe your 2023 achievements and journey from first tri to Iron 113 this year.

The journey started with the Early Bird in May 2023, my first Triathlon. it is an excellent introduction to a triathlon. Then I decided to take a longer distance race so I did Meech Lake in June 2023, because I work in Brockville, there is no way I would miss the 1000 Islands Tri, in August 2023, then to serve my vision and dream which is to do an Ironman distance, I decided to go ahead and register for the Canadian Iron 113 Triathlon in September 2023.

I did four Triathlons with Somersault this year, and I have noticed that my times, ranking, and performance are all getting better with every race. Not only that, but even my endurance. Thanks to my family who have supported me along the way and my coach Mike Osborne, who went above and beyond to get me where I am today in Triathlon races.

The Last race was the Canadian Iron 113 Triathlon, doing an Ironman distance was more of a mental challenge than a physical one.

Having the opportunity to do those races locally means a lot to me. It's wonderful to have the community to come together and enjoy these moments of achievement.

Lastly, doing these races helped me to meet and connect with other athletes, who I learned a lot from both directly and indirectly.

Somersault has proven to me in every race that the standard for organizing such big events and taking care of every single detail is one of the reasons why they are so successful.

Many thanks to the whole Somersault Crew and to the volunteers.

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

Don't wait to be invited, just look up Somersault and register. Hurry!

Thank you Hussein, for sharing your story! We loved having you in our 2023 multisport series!

Did you accomplish a memorable 2023 goal or are working on a multisport journey that you would like to share? Email elizabeth@somersault.ca if you want to be featured in our next athlete spotlight. 

The Fall Colours Run will be here before we know it and we wanted to send some event reminders. Please read through this entire email so that you're ready for your race! 

Transfer Deadline: Tuesday, October 3rd at 6pm: 

If you need to change any info related to your registration please let us know before Tuesday, October 3rd 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.

We'll have a few spots available for those who would prefer to register in person on October 7th or 8th but signing up online guarantees your spot!

Orientation and Bib Pickup: 

You'll be able to pick up your bib at the Black Walnut Bakrey from 3pm to 6pm on October 7th. Their address is 979 Cameron St, Cumberland, ON K4C 1A1.

If you want to do a bit of course recon, 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 parking at the Cumberland Heritage Museum, but we always recommend biking or carpooling to the event if you can.

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. 

For all your Real Estate needs - whether you're buying or selling - please consider supporting those who support our community. John is often at the star to of our races, but he's been helping behind the scenes for a number of years now. The running community has so much to thank John for, and we hope that you keep him in mind next time you're moving. 

You'll be able to see all the race photos at Photos.Somersault.ca, a few days after the race. 

When to Arrive:

We recommend showing up one hour before the race, to find parking, get your bib, warm up, and make your way to the start line. We'll be set up at the Cumberland Heritage Museum, starting at 7:30am. 

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 Canadian 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 race! 

Transfer Deadline: Tuesday, August 29th at 6pm: 

If you need to change any info related to your registration please let us know before Tuesday, August 29th 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.

We'll have a few spots available for those who would prefer to register in person on September 1st or 2nd but signing up online guarantees your spot!

Finisher Medals:

Who doesn't love a commemorative race medal?! If you want a finisher medal, but haven't ordered one, let us know. When you registered online, there was an option to add a medal to your order, but let us know if you opted to not have a medal but have changed your mind.

We will also bring extra medals to the race, in case you want to add them to your order at the last minute. 

Orientation and Bib Pickup: 

We'll have an in-person orientation on Friday September 1st at 5pm, at The Terry Fox Facility. You'll also be able to pick up your bib on-site from 3pm to 6pm that day.

If you're not able to make it but want to do a bit of course recon, 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 limited parking at Terry Fox, so we always recommend biking or carpooling to the event if you can. If you do park on-site, please remember to pay the parking meter, as ByLaw does patrol the lots on weekends.

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 velofix Ottawa. 

For all your bike needs, please consider those that support our community. velofix is a mobile bike shop that services the entire region, so that you never have to go further than the end of your driveway to get your bike race-ready!

You'll be able to see all the race photos at Photos.Somersault.ca, a few days after the race. 

When to Arrive:

We recommend showing up one hour before the race, to find parking, get your bib, warm up, and make your way to the start line. We'll be set up at Terry Fox, starting at 6am. 

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

Thousand Islands 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! 

Transfer Deadline: Tuesday August 8th at 6pm: 

If you need to change any info related to your registration please let us know before Tuesday, August 8th 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.

We'll have a few spots available for those who would prefer to register in person on August 12th or 13th, but signing up online guarantees your spot!

Finisher Medals:

Who doesn't love a commemorative race medal?! If you want a finisher medal, but haven't ordered one, let us know. When you registered online, there was an option to add a medal to your order, but let us know if you opted to not have a medal but have changed your mind.

We will also bring extra medals to the race, in case you want to add them to your order at the last minute. 

Orientation and Bib Pickup: 

We'll have an in-person orientation on Saturday August 12th, at 5pm, at Centeen Park, in Brockville. You'll also be able to pick up your bib on-site from 3pm to 6pm that day.

If you're not able to make it but want to do a bit of course recon, 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 limited parking in Brockville but we recommend parking in the nearby community and walking/biking to the start line. Above all, please consider carpooling.

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 Intercede Communications.

You'll be able to see all the race photos at Photos.Somersault.ca, a few days after the race. 

When to Arrive:

We recommend showing up one hour before the race, to find parking, get your bib, warm up, and make your way to the start line. We'll be set up at Centeen Park, starting at 7am. 

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

An exciting message from Coach Rick of Zone3Sports and ROC Swimming! 

Hi all, 

ROC Swimming registration for the 2023-2024 fall/winter season is OPEN NOW! ROC Swimming offers one of Ottawa's best competitive swim programs for kids from 8-18 as well as a robust adult triathlon swim program.

We are located at the beautiful Carleton University pool and offer Competitive and fitness training for youth and Triathlon/Multi-Sport training for adults. The Program Directors are world-class - we know about swimming excellence as national and international competitors, and about teaching/coaching from years of experience in developing programs and training swimmers.  

Best of all - we love what we do! 

We have eight levels of age group swimmers from ages 8-18 to accommodate the needs of just about any swimmer. To book an assessment for your child or children, or for more information, go to www.rocswimming.ca

For the triathletes out there, our adult triathlon swim program is second to none in Ottawa with multiple ‘first in category out of the water’ swimmers as well as plain old ‘first out of the water’ swimmers.  

We have three options for the adult triathletes to choose from:

Carleton University pool–you can choose from two, three, or four 90-minute workouts per week.  We can accommodate anyone from under 1:30/100m to 2:00/100m in a fun and productive atmosphere.  

Plant and Sawmill Creek pools–we offer two 60-minute workouts and one 90-minute swim per week.  We can accommodate anyone from under 1:30/100m to 2:15/100m in a really fun and productive atmosphere.  

Splash pool for the east end folks–we offer two 60-minute workouts per week with Olympian Sharon Donnelly, who also happens to have been the Assistant and Head Olympic Triathlon Coach for the USA.  We can accommodate anyone from under 1:30/100m to 2:15/100m in a really fun and productive atmosphere.  

Please keep us in mind if you want to take your swim to the next level with one of the best programs in Ottawa. We have availability this summer in August to give a session with us a try if you are interested.  Registration for 2023-2024 is now open at www.rocswimming.ca

Contact us at rocswimming@gmail.com

See you at the races!

The Meech Lake Triathlon 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! 

Transfer Deadline: Tuesday July 11th at 6pm: 

If you need to change any info related to your registration please let us know before Tuesday, July 11th 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.

The race is officially sold out! Thanks for signing up in advance. 

Finisher Medals:

Who doesn't love a commemorative race medal?! If you want a finisher medal, but haven't ordered one, let us know. When you registered online, there was an option to add a medal to your order, but there wasn't an option to add multiple medals to an order for relay teams. Our online platform is working to build out that feature, but until then, email me if you'd like to add more medals to your order.

We will also bring extra medals to the race, in case you want to add them to your order at the last minute. 

Bib Pickup:

You can pick up your race bib on Friday, July 14th at the NEW Sports4 location at 769 Bank Street, in the Glebe. We'll be there from 2pm to 5pm. Picking up your bib on the 14th will help race day run a little smoother and it'll give you a chance to meet our team, ask your questions, and be even more ready for the big day.

Orientation: 

We won't have access to the site until Race Day, which means we won't have an in-person orientation.

If you want to do a bit of course recon, 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 parking available at P9 in Gatineau Park. Spaces are limited, so we encourage you to carpool, or bike to the event. Once that fills up, you can park at P10 or P8. 

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. 

For all your home needs, whether you're buying, selling, or renting, please consider John Gomes and his team. 

When to Arrive:

We recommend showing up one hour before the race, to find parking, set up T2, set up T1, get your bib, warm up, and make your way to the start line. We'll be set up at the finish line, starting at 7am. 

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

You might recognize our featured athlete for July - as she is often showcased in photos and videos on Somersault's social media! Michelle is a good friend of the series and is always up to promote the sport of triathlon. Check out her multisport journey and her 2023 race plans that saw an unexpected pivot below.

How did you get into triathlon/duathlon?

After a few years of training for marathons, I wanted a different challenge so I decided to give triathlon a go! I have done all three sports, just never together. So I signed up for the National Capital Sprint Triathlon and had a blast! It has been my training focus since that first event.

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

I really love The Canadian, it's a great course, and the finish at Terry Fox is such a fun atmosphere. My favourite distance? That's a tough one, I think the Olympic distance is my favourite because I love the longer swim, the bike is one you can still go fast and have plenty left for a strong run.

Describe your 2023 multisport and running plans!

The rest of 2023 is looking to have more running plans! I just finished up training for the 70.3 in Mont Tremblant, which was sadly canceled, though absolutely the right call! I am going to leverage all those fitness gains and do something in the next few weeks. I plan on working on my running speed for the rest of the summer though, with the aim to put that training to work at Fall Colours, going for a personal best on the 5k.

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

Stay calm! There are so many moving parts in multisport events; gear, transitions, nutrition, mental and physical strength, and time. It's easy to get overwhelmed, and you likely will, but just take a few breaths and remember you know what to do, the months of training and planning have prepared you for this. Also, learn to change a rear tube, quickly!

Thank you Michelle, for sharing your story! We're cheering you on for a PB at Fall Colours!

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. 

Athlete Spotlight - Daniel Brousseau 

In the Ottawa multisport community, there are plenty of incredible and varied stories of the athlete's path to triathlon. Today, we hear from Daniel Brousseau, an accomplished local athlete who got his start racing as guide and tandem cyclist. 

How did you get into triathlon/duathlon?

Back in late 2008, I moved to Chatham Ontario, and the local bike shop had Tuesday rides where I would ride. There one day, I was approached by a blind man (Ryan) stating that he had heard my riding skills and he would be happy to ride with me. I laughed and asked, "How? You are blind". This is where I was introduced to the world of Tandem Cycling. As time went on, Ryan then asked if I would run with him... At this point by late 2010, Ryan suggested that we do a local early spring duathlon for fun. I was truly unsure but agreed and we did awesome. This is when Ryan suggested I take up swimming... It wasn't pretty but he and others in the community lent a helping hand in sharpening my elbows to the point where I ended up guiding several individuals from across the country in various Somersault Tri/Du events from 2011-2013.

What is your favourite Somersault event?

My favorite is hands down The Canadian. The environment of being where I used to do track & field as a young lad, the crowds in the stands... Just perfect in my eyes. My favorite distance is Sprint Duathlons!!! This event can be done by pretty much anyone. From beginners to those who like to dig deep and go all out from start to finish.

Describe your 2023 plans to participate as an athlete guide.

Being that we are now in my 12th year of Multisport racing and guiding, my A race will be guiding my best friend Ryan at the Ironman Mont Tremblant 70.3 in late June. For this, I had to take backup swimming in order to be capable of safely getting through the 1.9km swim with Ryan tethered to me. To sharpen my skills ahead of Tremblant, Somersault Early Bird and National Capital triathlons will be part of my pre-A race training. Thereafter Thousand Islands and The Canadian 113 will be the next Tri/Du events for the season.

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

Take your time and earn respect for the sport itself and do not jump straight up to longer distances. Did you know some people just race in the Tri-a-Tri (aka Super Sprint)? and never go higher there's nothing wrong with that!

You don't need the latest/greatest in order to partake and have fun.

Embrace the suck as at times, you will lose motivation but that is when you'll build character which will carry you over as you progress in the sport.

Do not compare yourself to others unless you are racing for the podium. This is your race, challenge yourself!

Thank you Daniel, for sharing your story! Best of luck to you and Ryan in Tremblant!

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. 

Rick’s Tips 4 - Transition Tips

Coach Rick from Zone 3 Sports and ROC Swimming is back with more tips to improve your race day experience. Today, he's focusing on the 4th discipline in triathlon, the transition. Much more time than you'd expect can be made up, or lost in T1 and T2. A smooth transition can start you on the right foot to execute the next portion of your race. 

#1 Overall tip - Keep it simple!

● Set up only what you need, edit your equipment down to only what you absolutely need, not might want or what "would be nice to have"

Equipment

● Don't forget your  Bike, shoes, helmet, sunglasses

● Running shoes (elastic laces), hat, sunglasses, socks if you wear them, number belt

Set it up

● Place what you need first where it can be accessed first

● Setup your shoes on or off the bike based on how you've practiced 

Rules

● Put your helmet on, it MUST be put on before you touch the bike, and only removed after you put it away on the rack after the bike leg

● Run or walk with your bike in the T-zone, exit, and enter in the designated bike in/out and run in/out to ensure you pass over the correct timing mats

● Only get on your bike after the mount line, and dismount before the dismount line

Know the layout

● Review the swim in and bike out, bike in and run out

● Find your bike rack and memorize its' location in reference to the in/out points 

Simple Things to Practice

● Running with the bike--held by the saddle, barefoot if your shoes will be placed on the bike

● Practicing the transition over forward/backwards to replicate coming in and out of the bike

● Different mount/dismount techniques - basic vs. flying 

● Multiple mount/dismount in a row

National Capital 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! 

Transfer Deadline: Tuesday June 13th at 6pm: 

If you need to change any info related to your registration please let us know before Tuesday, June 13th 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.

The race is officially sold out! We're working to increase capacity for 2024 but thanks for signing up in advance. 

Finisher Medals:

Who doesn't love a commemorative race medal?! If you want a finisher medal, but haven't ordered one, let us know. When you registered online, there was an option to add a medal to your order, but there wasn't an option to add multiple medals to an order. Our online platform is working to build out that feature, but until then, email me if you'd like to add more medals to your order.

We will also bring extra medals to the race, in case you want to add them to your order at the last minute. 

Orientation: 

We'll have an in-person orientation on Friday June 16th, at 5pm, at Woodlands Beach. You'll also be able to pick up your bib on-site from 3pm to 6pm that day.

If you're not able to make it, but want to do a bit of course recon, 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 free parking at Woodlands Beach, but please consider carpooling.

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 St. Lawrence Parks Commission.

When to Arrive:

We recommend showing up one hour before the race, to find parking, get your bib, warm up, and make your way to the start line. We'll be set up at Woodlands Beach, starting at 7am. 

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

Volunteers Needed:

If you have any friends or family that would like to come to be part of the event in a different capacity, we're looking for a few more volunteers to help at the water stations and finish line. 

Feel free to have them email Adam@Somersault.ca if they're interested in bring part of our Race Crew on June 17th.

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

Formula 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! 

Registration and Transfer Deadline: Tuesday at 6pm: 

If you have someone who's interested in running with you, the deadline for online registration is Tuesday, June 6th at 6pm. There will be no race day registration option.

If you need to change any info related to your registration please let us know before Tuesday, June 6th 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.

Finisher Medals:

Who doesn't love a commemorative race medal?! If you want a finisher medal, but haven't ordered one, let us know. When you registered online, there was an option to add a medal to your order, but there wasn't an option to add multiple medals to an order. Our online platform is working to build out that feature, but until then, email me if you'd like to add more medals to your order.

We will also bring extra medals to the race, in case you want to add them to your order at the last minute. 

Orientation: 

We only get access to the facility on June 11th, so 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 Lansdowne, and we recommend parking underground, which is easily accessible from Bank St or Queen Elizabeth Drive. From there, it's a short walk to our location - The Great Lawn.

You can also access the area by bike, bus, or on foot. If you do need to drive, please consider carpooling.

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 Intercede Communications.

When to Arrive:

We recommend showing up 30 minutes before the race, to find parking, get your bib, warm up, and make your way to the start line. We'll be set up at the Great Lawn, at Lansdowne, starting at 8:15am. 

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

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