RACE DATE: JULY 22, 2018
Days Hours Minutes Seconds
2017 Schedule Highlights
Friday, July 21, 2017
2:00 pm Expo Opens; and Race Packet Pickup Begins
2:00 pm Race Briefing I
4:00 pm Race Briefing II
6:00 pm Race Briefing III
7:00 pm Expo Closes
Saturday, July 22, 2017
9:00 am Expo Opens; and Race Packet Pickup Begins
9:00 am Race Briefing I
10:00 am TTF Gold Member Event
11:00 am Race Briefing II
12:00 pm Mandatory and Only Race Briefing for the Triathlon Ontario Cup Series Races
12:00 pm Swim Course
Familiarization Starts
2:30 pm Race Briefing III
4:00 pm Race Briefing IV
4:30 pm Expo Closes
Sunday, July 23, 2017
5:30 am Transition Opens for Olympic Distance Race
6:50 am RACE - Olympic Distance Race Starts
8:00 am Transition Opens for Sprint Distance Races
9:20 am RACE - Triathlon Ontario Cup Series Races‎ Start
9:25 am RACE - Age Group Draft Legal Sprint Race Starts
9:30 am RACE - Sprint Distance Race Starts
View full schedule

Training Tips from the Toronto Triathlon Club

Toronto Triathlon Club has teamed up with the Toronto Triathlon Festival to provide you some training tips to help get you through the TTF race on July 23rd!

Stay tuned for the next 12 weeks as we help you reach your triathlon goal.  If you want to become a Toronto Triathlon Club member click here to sign up.

Tip 1: Getting Started!

By Tara Postnikoff, NCCP Certified Triathlon Coach & Sports Nutritionist & TTC Executive Director

Commit to your training plan. Identify your strengths and weakness, how much time you have to commit, and list your goals for the (TTF) race. A successful race is the result not of one specific workout you do or don’t do, but rather the consistent work you put in day in and day out for the weeks and months leading up to your race. You don’t have to fit your life around training to complete your first triathlon, but working exercise into your life can help you reach your goal. Look for ways to simplify your plan if spare time is an issue. Try biking or running to or from work a couple of days a week or try to include exercise in a family activity. Scheduling your workouts as you do your meetings and other commitments will also help ensure you fit them into your schedule. When things are left to chance, often something else will come up. And if a lack of motivation is where you struggle, then find a training buddy (in person or virtual) or a training group, community or club to help keep you accountable and having fun. It’s often more fun to workout with a group as you can all go through the challenges together. If you are looking for a club to train with or a program to follow, consider the Toronto Triathlon Club, Canada’s largest adult triathlon club.

Tip 2: Nutrition – Your Health & Athletic Performance

By Tara Postnikoff, NCCP Certified Triathlon Coach & Sports Nutritionist & TTC Executive Director

Many athletes believe that additional training and exercise means they can eat what they want. I challenge that thought process with the following: you are placing additional demands on your body and mind through training, you are managing more than just training and recovery like professional athletes, and you have work, family and social commitments on top of your training, therefore your diet actually needs to be better and more nutrient dense than if you weren’t training. It’s time to prioritize the fourth discipline of triathlon—nutrition. 

Sports nutrition means more than just what to eat before, during and after race—though this is important for some distances as well. You need to know your goals so you can develop a plan to meet them.

Tips: 

  • Your sports nutrition plan should adapt as your training plan does.    
  • Consider a vegetable focused diet to increase your nutrient density (aka vitamins, minerals, phytonutrients, bioflavanoids, fibre, etc) and try to use whole foods versus processed foods to make up the majority of your diet.  
  • Hydration is key to success as well!  A dehydrated body does not perform well and is at higher risk of injury.  
  • Don’t forget that your gut is a muscle too that needs to be trained. Don’t expect sports nutrition products to work for you on race day if you haven’t trained with them in the first place.

Tip 3: Swim – Familiarization with open water & wetsuits

By Miranda Tomenson, RMT, MSc, Profession Triathlete, Triathlon Coach, Massage Therapist

Practice swimming in Lake Ontario prior to race day! First, rent or buy a wetsuit that fits properly. It should be snug, but not restrict your breathing. Go with a sleeveless wetsuit if you are worried about it feeling too restrictive and aren’t worried about the cold water. Second, grab a friend and head out to one of the Toronto beaches you are allowed to swim at (Cherry, Woodbine, Balmy, etc.). Third, put on your wetsuit. Make sure that the wetsuit is pulled up all the way before you get in the water. There should be no air pockets at your back or around your tummy. Fourth, go for a trial swim. Always stay close to shore and stay within your comfort level. If you don’t feel comfortable the first time, then practice another few times prior to race day. You can also practice swimming in the wetsuit at a local indoor pool before heading to the beach. 

Tip 4: Run

By Justin Duncan, Run Coach

Specificity. An athletes training should directly reflect the demands of the particular competition in which they are participating in. General fitness can be attained through aerobic training in the pool and on the bike. However, in order to maximize running fitness and overall performance, time must be spent on run training. Furthermore, training runs and workouts at specific goal paces and distances should be incorporated and utilized. If the athlete wants to complete the run portion at five-minute-per-kilometer pace, workouts and training runs need to be practiced at this specific pace. Keeping training highly specific will better prepare the body physically, the mind mentally, and will help set the athlete up for success.  

Tip 5: Bike- 5 things to consider before heading out on the road

By Michael Liberzon, NCCP Triathlon Coach, Personal Trainer, Kettlebell Instructor

https://youtu.be/4FwjQ_V_TB0

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