Fueling on the Fly - by Deborah Moore

So many of my clients spend hours analyzing their heart rate files, or assessing their splits, but very few apply the same precision to their fueling. Although they all know that nutrition and hydration are often known as the “4th discipline” of triathlon, many neglect their nutrition plan, or simply are confused as to how to get it right. More...

Mental Preparation - by Deborah Moore

Many people talk about the 4th discipline of triathlon. Some say it’s the transition, some look at nutrition, but there’s another element to training and racing for this sport that is crucial to your success – mental strength and focus. More...

Base-Building: An Exercise in Patience by Deborah Moore

We’re now well and truly in the heart of the off-season, and with the holiday season a Pepto-Bismol hazed memory, your thoughts are now turning to kicking off your 2007 season training. More....

The Ups and Downs of the Female Triathlete - by Deborah Moore

We’ve all known for a while that triathlon is a growing sport, increasing every year in popularity. One of the contributors to this growth is the growing number of women jumping into the multisport arena. Triathlon is also one of those sports where women are not at a significant anatomical disadvantage more...

Last Minute Tips for the Big Day - by Deborah Moore

So, you’ve trained all year for your ‘A’ race, and you’re only a week or so away from finish line glory, but are you really prepared? If you’ve ever seen the panicked looks on athletes’ faces in transition on the day, you’d probably say “no”. Here are a few simple tips – learned from trial and much error – to help you along to a smoother race start. more...

Taking it Down – Tips for the Off-season - by Deborah Moore

By now, most of you have reached the end of your official triathlon season, and perhaps find yourselves at a bit of a loss at what to do. The default path most take is to, well, keep on training like you did during the race season – a mistake that could lead to over training more...

 

 

Scott Howitt and Sports Performance Centre provides athletes with every service necessary to assure they are thoroughly prepared in all facets of their sport. From nutritional counseling to on-site medical coverage and in-clinic injury management, our experienced team of sports specialists will ensure athletes are equipped for competition.

Articles by Medical Professionals at Sports Performance Centres

Is Your Stroke Dragging You Down? - By Dr. Scott Howitt

In the last month we have seen several patients present to Sports Performance Centres (SPC) complaining of shoulder pain associated with increasing the intensity or distances in their swim workouts. More...

Tightness In The Calf region and The Achilles Tendon by Dr. Scott Howitt

Thank you to the members of Sports Performance Centres, Drs. Howitt, Chivers and MacIntyre who along with Catherine Cabral attended this past weekends awards day in Toronto. More...

Achilles tendonopathy is a common injury which affects athletes...

A big thanks to our friends at Sports Performance Centres (Drs. Chivers, Howitt, Spina, and Romanelli) who managed to see nearly fifty athletes at our race in binbrook on June 17, helping us out with post-race muscle aches and strains. More...

Endurance Training and Upper Respiratory Tract Infections - Dr. Scott Howitt

It's that time of year again…..back to intense training and catching the common cold! More...

Muscular Balance, Core Stability and Injury Prevention - Dr. Ian MacIntyre

"Following up in response to the large number of athletes who asked us at the awards day, “Hey guys, what should I do in the off season to not get injured” I had Dr. Ian MacIntyre summarize with this piece." Scott Howitt. More...

Overtraining Syndrome - Dr. Scott Howitt

The key to sports conditioning and fitness training is adaptive body stress. Athletes must put their bodies under a certain amount of stress to increase physical capabilities because when stress loads are appropriate the athlete's body adapts to the demands placed upon it. more...

Core Stability

You need to work your core, or you need to have better core stability……It seems that "the core" is the new everything in training and rehabilitation circles, but do you know what this "core" actually is – and how working it (or training it) can help you prepare for your next race? more...

Running and Injury Prevention: Is it Possible?

Do you have a pain in the Foot? Heel? Shin? Knee? Hip? Low Back? All of these body parts are common locations of overuse injuries among runners. You may be asking how you can determine if you have an overuse injury? more...

What You Should Know About Stretching

It is generally accepted that increasing the flexibility of our muscles promotes better performance and decreases injuries. Over the past 30 years sports professionals have promoted stretching as a way to decrease the chance of injury, relieve pain associated with stiff or tight muscles, and improve sport performance. more...

Picking The Right Shoes

As the summer turns to fall and your Triathlon training winds down some of us are gearing up for one of the fall half or full marathons. Not so coincidentally, this is also a time of year when many of my patients and clients consider buying a new pair of shoes more...

 

Absolute Endurance Training and Therapy (AETT) is Toronto's most comprehensive training and health care facility, dedicated towards helping athletes and other fitness-minded individuals find everything they need to "fuel personal performance" all under one roof.

Articles by Medical Professionals at Absolute Endurance

Overuse Injuries - Be Proactive! Dr. Cindy Lee

Triathlon is an endurance sport which involves three sports – swimming, cycling, running – which are all repetitive or cyclic sports.  This means that each of these three sports involve a motion that is repeated over and over again for an amount of time. More...

Nutrition for Injury Prevention & Recovery - Absolute Performance Training

The reality of athletic training is that at some point you will likely suffer from an injury or illness. Unfortunately, it’s not until an injury hits us that we move beyond the mindset that “it won’t happen to me”. More...

Iliotibial band syndrome: Common Knee Injury in Endurance Athletes - By Dr. Kenneth Lau

In recent years, endurance sports such as triathlon have started to become mainstream among the public. As such, the incidences of running and cycling injuries have also increased. More...

 

Articles by Rick Hellard and Zone3 Sports

Evaluating Your Performance - By Rick Hellard

How important is evaluating your performance? In a word, very. More...

Goal Setting by Rick Hellard

We all need goals in life and in our quest for athletic greatness. Many of you have already set them for the year. Some of you have had input from an outside perspective, like a coach or training buddy, and others have not. More...

Tune-Up Anyone? by Rick Hellard

No, this is not a bike mechanic’s course. This is an article on making the routine of racing the best you can a matter of following some familiar and easy steps. more...

 

Articles by Adam Johnston and The Endurance Lab

Swim Bike Transition Training by Adam Johnston

Brick training is commonly defined as a combined bike to run workout. It involves sustained biking, followed by a quick transition (often referred to as T2), and then a sustained run. Bricks are a favorite workout of triathletes. It sets us apart from cyclists and runners. more...

 

Articles by Zach Weston - Iron Heart Fitness

Lactate or Anaerobic Threshold.  In search of improved performance - by Zach Weston

As multisport athletes we may often feel like superman, spending time disguised as accountants, teachers, nurses, physicians, business leaders or reporters!  While in these other roles we plan for our next training session when we will reveal our true identity as we prepare for our next race. More...

Heart rate training and Endurance Performance - by Zach Weston

The endurance sports of triathlon, duathlon, and distance running require great dedication and discipline.  We sacrifice time and energy for the endorphins and elation with a satisfying training session or race. More...

Articles by Life Sport and Lance Watson

Start to Finish: Owning the Open Water (Three tips for open water swimming) - By Lance Watson

After swimming indoors during the winter months working on technique, endurance strength and speed, it is time to practice more specific race skills in open water. More...

SCHEDULING A MID-SEASON BREAK By Lucy Smith and Lance Watson

A mid season break has a specific purpose in an athlete’s season, and like the recovery jogs between a hard set of intervals it is meant to help you refresh while maintaining the forward momentum of your fitness. More...

New is Good, But Not on Race Day By Lance Watson

It’s the day before your triathlon and while browsing the expo you see a flashy new race suit. It fits and feels good. You start the swim the next morning feeling fast, but halfway through the run “ouch!”. More...

Fast Track Your Success! 8 Ironman Tips For Beginners - By Paul Regensburg

Ironman can be a daunting experience for beginners. It is one of the most extreme physical and mental challenges known in the world today. The key to success is preparation and determination. More...

POWER TO THE PEOPLE: Measuring Bike Training Intensity - By Lance Watson

Your training is an ever-evolving process. The best-laid plans need to be constantly scrutinized and adjusted to make sure you are getting the most out of each and every day. Key training components to be considered in a properly periodized training program are volume, intensity and frequency, as well as technical skill development. more...

Single Sport Focus

We all have areas we need to work on. Triathlon is a complicated sport to train really well at. It’s not just a matter of swimming, biking and running. You have to consider when to work on run speed, or hill climbing and descending skills on the bike, or stroke-rate or technical proficiency in swimming, etc. There are always areas to improve upon and that’s what makes our sport so challenging and intriguing. more...

Post Race Recovery

Finishing in a new personal best performance is one of the greatest rewards for any athlete. The goose bumps that you get thinking about that magical finish can motivate you to train more and improve. The excitement of a successful race is something that all athletes thrive on. more...

Training in the Off Season – Getting Back Into It! by Paul Regensburg

As the warm light summer days leave us and we move toward into cooler fall and winter climates we begin to start thinking of how to prepare for next race season. Good goal setting is the first step to really utilize this early season and make it meaningful and give it purpose. With the right training plan the fall and winter season more...

 

Nutrition Articles by Doug cook

Carbohydrate and protein for the endurance athlete – beyond fueling and repair - by Doug Cook

As endurance athletes, you’re well aware of the role that diet plays in your both your overall health and in your recovery. Whatever level of your sport you train at and whatever level you wish to attain, the training hours you put in on a weekly basis require that you choose the right amount and types of food at the best times to replace the fuel stores that you burn for energy. More...

The role of carbohydrate in exercise and performance - by Doug Cook

It seems we’ve done a 180 degree turn. A century ago beef was considered the most important food for an athlete’s diet because of its high protein content. More...

The role of branched-chain amino acids in sport - by Doug Cook

Twenty amino acids are the building blocks of protein and the “construction material” of muscles, vital organs and virtually every other part of your body’s lean mass. More....

Vitamin D – it does a body good

Remember the childhood taunt: “Sticks and stones may break my bones…?” While true enough, a diet lacking in certain nutrients could do just as much damage. The Osteoporosis Society of Canada tells me that some 1.4 million Canadians have osteoporosis. That’s a lot of people with brittle bones. more...

Are nutritional supplements needed to boost athletic performance?

Is eating right and training more intensely enough to improve athletic performance? Or do you need to take nutritional supplements to give you that extra power that could make the difference between winning and losing? more...

Water And Hydration For Health And Sport

The human body requires over 45 nutrients each and every day to stay healthy. Many of us are familiar with nutrients such as vitamins, minerals, protein, fat and carbohydrate but few may cite water as a key nutrient more...

 

Articles by Other Coaches and Friends of MultiSport Canada

Triathlon Swim Tips by Mike Flegel - Article courtesy of

You've put in countless laps in the pool and now you're ready to hit the open water for the start of your triathlon. While the basics are the same (you're still doing that same freestyle stroke), open-water swimming and pool-swimming do have distinct differences. More...

Punishment, Power and Performance: 3 Exercises to Improve Your Performance on the Bike

by Dr. Stefan Eberspaecher, former Enduro Sport Employee
Triathlon is a unique sport that holds unique challenges. Training for three disciplines can be time consuming and difficult. The fitness industry as it is today largely evolved from body-building and to a lesser extent power-lifting. More...

Are You Starting Off the Triathlon Season with Sore Shoulders? by Dr. Stefan Eberspaecher - Article courtesy of

Considering that somewhere between 70 to 90% of the propulsion during front crawl is generated with the upper body, it is no surprise that our shoulders take the brunt of our swim training. To add to this, if you are swimming 2000 meters per day, 4 days per week your shoulders will undergo approximately 3,200 revolutions a week! more...

Choosing the Right Wetsuit, Size and Fit from

The most important factor when buying a wetsuit is fit. If the suit doesn't fit you properly, it will not perform well. A triathlon-specific wetsuit is designed to improve the swimmer's body position in the water and allow for efficient movement while swimming. more...

Comfort for the Long Haul - Fiona Gray and Dan Rishworth

Being comfortable on your bike can make or break your enjoyment and performance. Many cyclists have experienced the pitfalls of a poor set up in various forms: poor cycling times in a race; difficultly running off the bike or feeling very fatigued; injuries to feet, knees, hips or back. Many don’t even know they can ride faster, more efficiently and — imagine this — more comfortably. more...

Winter Training in Ontario for Triathlon by Scott Murison

There is no doubt winter brings challenges to the eager triathlete. We suffer temperatures that are too cool to ride outside, freeze our open water and make running an “extreme” activity. More...

Some Golden Rules for Training - by Scott Murison

Here are 16 rules that will keep it all in perspective More..

Bike Fit - Scott Murison

This basic primer will get you close to your optimum time trial or tri-bike position. The goal is to set you up in your most aero position that affords you the most power with the least metabolic effort. More...

Hydration and Training - by Richard Lefebvre

With the warmer season coming-up and longer runs, appropriate hydration
is crucial and could affect your health and your performance. Here are some principles suggested to follow to prevent dehydration condition and its consequences during training and racing. more...

Sport Therapy for Cognitive Disabilities by Angela Checchia

My name is Angela Checchia. I am a certified CAC coach and therapist for those diagnosed with Autism Spectrum Disorder. My passion for both streams of my career impelled me to design a positively unique program for exercise and racing. more...

The Making of a Good Orthosis: Tips for the Savvy Triathlete - Leslie Trotter

Do you really need one? Orthoses should not be handed out like T-shirts at a local race. more...

Power Play - Say hello to your new best friend - by Joel Filliol

Although cycling power meters have been on the market for some time, it’s only in the last couple of years that their use has become widespread. With a power meter, the power you produce on the bike is measured by a set of strain gauges, giving you an accurate, quantifiable measurement of your workload that is unaffected by internal or external factors. More...

Stress>Distress by Ross Bannerjee RMT

Stress is a natural response to immediate dangers such as possible imminent danger. Work deadlines and exams can overproduce a stress reaction‹distress, but as you are no doubt aware, these reactions seem to last for days, weeks, and months.
more...

Let's Talk About ART by Marnie Mabee D’Andrea, DC

What is all this hype about ART? The main reason is probably that there have been a number of professional athletes that have had some benefit from these treatments. For example, ART is what brought Gary Roberts from the Toronto Maple Leafs back to hockey. Not only is ART helping the professional athletes, but several injuries or conditions have shown improvement through the use of ART in the general population. More...

Open Water Swimming Tips By Barbi Carroll

As the triathlon race season approaches, many of you may be beginning to worry about the swim leg of our sport. Regardless of your ability level, all of us experience some degree of anxiety in relation to open water swimming, and I would like to offer some tips that will help diminish that stress. more...

Injury Prevention, Triathlon-Style by Jonathon Avery of Avery Sport

When you are training for a triathlon for the first time, you become aware of how many ways you can strain, crunch, blister, and bruise yourself in a relatively short period of time. Within reason, you should be prepared to encounter more injuries (ranging in severity), as you are preparing in three very different sports. more...

Pain Relief - Trigger Points FAQ: Part 1 by Ross Banerjee, RMT

Pain. We've all suffered with it, whether it's as a result of an injury, or simple day-to-day wear-and-tear. For some people the pain becomes so severe that it interferes with the quality of their lives. Conventional treatments, such as pain medication, seem to offer little reprieve. more...

Pain Relief - Trigger Points FAQ: Part 2 by Ross Banerjee, RMT

In Part I of “Trigger Points FAQ” we talked about how pain can be caused by the existence of trigger points, and how they manifest in the body. Now we’ll turn our discussion towards the effective treatment of pain caused by trigger points. Below are techniques your Registered Massage Therapist can use to bring you back to a state of health and well being. More...

Your Feet: A Source of Power Loss? - by Leslie Trotter

So there you stand… sporting the latest tri gear from head to toe. Yup, you’ve got the latest Giro helmet, the sleek Sugoi body suit, the Kestrel dream machine with aero wheel set, the flight deck, the titanium pedals and carbon soled shoes. You’re technically advanced in every possible respect. Or are you ? More...