SEPTEMBER 28, 2014 #RNRMTL
Welcome to the one marathon you won’t want to end. A race so rock ‘n’ roll, the mile markers are rock bands. Because what’s the point of running if you just want it to end? Here, you might not break the tape, but the podium isn’t the point. Life is a journey and running should be a celebration.
#rnrmtl | @runrocknroll
Contents 6 SCHEDULE OF EVENTS
Preview the happenings for the Expo, Race Day and Finish Line Festival.
7 LETTER FROM THE MAYOR
A letter to the participants from the Mayor of Montreal.
10 COURSE MAP
Check out this year’s epic course!
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HEADLINER
Get ready to Rock with Sylvain Cossette!
WRITERS: Dominique Arsenault and Vanessa Lyssan PHOTOGRAPHERS: Victah Sailor, Paul Nestor,
12 START AREA MAP
Venue diagram for the start line of the Marathon and ½ Marathon.
14 FINISH AREA MAP
Venue diagram for the finish line and festival in Parc La Fontaine.
16 SPECTATOR TIPS 32 42 THOUGHTS All the info your family and friends need to cheer you on.
18 TRANSPORTATION
Race day transportation details.
20 JOURNÉES DE LA CULTURE
Experience the Culture of Montreal.
22 PARC OLYMPIQUE
Visit Olympic Park during your stay!
Positive thoughts to consider.
34 TRAINING PHILOSPHY
Prepare yourself for race weekend with these tips.
36 EAT WELL
Equip your body with the correct nutrition.
39 OFFICIAL CHARITIES
The heart of Rock ‘n’ Roll.
25 COURSE BANDS Meet the bands that will rock you to the finish.
26 INSPIRATIONAL STORIES Share in the passion of running with these inspirational stories.
SEPTEMBER 28, 2014
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KICK YOUR DAY INTO HIGH GEAR!
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Schedule of Events
MONTRÉAL SET LIST HEALTH AND FITNESS EXPO
RACE DAY EVENTS
Place Bonaventure 800, rue De La Gauchetière O. Montréal (Québec) H5A 1K6
Race Day Sunday, September 28
Start Lines & Times D Marathon & Half Marathon Friday, September 26 8:30 am 11:00 am to 7:00 pm Jacques-Cartier Bridge D 10KM Saturday, September 27 8:50 am 9:00 am to 5:00 pm Parc Laurier Expo admission is FREE & open to the public.
(Corner Laurier/Brébeuf)
D The Sports Experts
5KM 8:35 am parc Marie-Victorin
(Intersection Rachel/Pie-IX)
D P’tit Marathon 1KM
Tel-jeunes 8:30 am Parc La Fontaine
(Corner of Roy/du Parc La Fontaine)
Finish Line Parc La Fontaine
FINISH LINE FESTIVAL Parc La Fontaine 8:30 am – 3:00 pm Sylvain Cossette 12:30 pm Awards Ceremony 11:45 am – 12:15 pm *Schedule is subject to change
RACE RESULTS Official race results will be posted online at competitor.com by 10:00 pm EDT 6
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Letter
“I would like to congratulate all the participants in this event, which brings together young and not-so-young competitors and has been a city highlight for 24 years.”
My interest in sports is well known, and for this reason I would like to join the tens of thousands of Montréalers who take pride in welcoming the 2014 edition of the Rock ‘n’ Roll Oasis Montréal Marathon. I would like to congratulate all the participants in this event, which brings together young and not-so-young competitors and has been a city highlight for 24 years. Their determination and perseverance are exemplary and deserve our admiration. I strongly encourage them to continue to engage in sports, because a healthy city, such as Montréal, is first and foremost a community of healthy, active citizens. Montréal offers residents a number of arenas, stadiums, swimming pools, and parks to practice their favourite sports, not to mention Mount Royal which provides great trails for a marathon run. I would like to thank the volunteers who help make the Montréal Marathon a success. On the day of the Marathon, this city belongs to the 35,000 competitors, and I wish them good luck. Enjoy the competition.
Denis Coderre Mayor of Montréal
SEPTEMBER 28, 2014
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#21DAYS
TRANSFORM YOUR BODY
TODAY
IT STARTS
Stay fit. Live well.
SE-28SE14-10405
TRANSFORM YOUR LIFE
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Course Map
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©2013 Garmin Ltd. or its subsidiaries
Forerunner 220 | 620 ®
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TIP #1 For those runners in Corrals 1-10, you must be at the start line by 8:30 am. For those in Corrals 11-20, you must be at the start line by 8:45 am. For those in Corrals 21-28, you must be at the start line by 9:05 am
Blvd Lafayette
EVENT GUIDE START AREA MAP
USEFUL TIPS
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METRO STATION LONGUEUILUNIVERSITÉ DE SHERBROOKE
Finish Line Map
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SECURE ZONE
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GEAR CHECK CHARITY VILLAGE
OASIS FAMILY AREA
SPONSOR ROW
HOSPITALITY LOUNGE/MEDIA
BEER GARDEN
RUNNER EXIT
OASIS STAGE
MERCHANDISE
INFORMATION
FAMILY REUNION
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
AVENUE ÉMILE-DUPLOYÉ
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S av e yo u r a d r e n a l i n e for the race viP Marathon PacK aG e from pre-race meals, expedited expo access and bib pick-up to post-race ice bags, the Westin viP Marathon Package helps you get to the start line stress free. We also offer late check-out so you can relax after your big day. Book a viP Marathon Package at westin.com/runwestin
Spectator Tips
YOUR ROCK ‘N’ ROLL ENTOURAGE
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DO NOT DRIVE!
START LINE
COURSE
FINISH LINE
• There is no official parking near the start area (Jacques Cartier Bridge, Longueuil side) or the finish area (Parc La Fontaine) • Avoid road closures and congestion! Use public transport for a day without hassle. • Visit stm.info to view the métro schedule on race day. • Montreal’s Société de transport (STM) asks that runners who plan to use a CAM card to access the STM network protect it from moisture in a waterproof plastic bag.
Spectators are welcome at the start line. Please note the following information: • All spectators must remain on the Jacques Cartier Bridge sidewalk. • There is no official parking near the start area. • Due to the large number of participants, it may be difficult to see the runners near the start line. Instead, you may consider encouraging participants along the course or at the finish line.
You may use the métro to get to your prefered spot to observe runners throughout the course: 1KM START: Sherbrooke station, Orange Line 5KM START: Pie-IX station, Green Line 10KM START: Laurier station, Orange Line Marathon and Half-Marathon START: Longueuil-Université de Sherbrooke station, Yellow Line
There is no official parking near the finish area. Please allow extra travel time to ensure that you do not miss your runner’s arrival at the finish line. The finish line is located at Parc La Fontaine, which you can conveniently access by métro (exit at Sherbrooke station on the Orange Line).
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Sunlight is a natural resource we run out of once a day. Make good use of it. Stop by the Flying Jimmy event booth to check out the new styles that Maui Jim has to offer. Bring your current Maui Jim sunglasses for a free ultrasonic professional cleaning and tune up. The official sunglasses of the Rock ‘n’ Roll Marathon Series.
®
©2014 Maui Jim, Inc. Style shown: Maile.
Race Day Transportation
GETTING TO THE START & FINISH LINE MARATHON/HALF MARATHON – 8:30 AM
DTo get to the starting line, use the metro and exit at Longueuil - Université de Sherbrooke station (on the yellow line). DUpon exiting the station, signs will direct you to the parking lot P2 of the city of Longueuil where you can deposit your bag (the one received at the Expo-Marathon) into yellow buses identified by your bib number. You’ll get your bag on arrival at La Fontaine Park. After dropping off your bag, you will head to Jacques-cartier bridge and access your corral. You must allow at least a 15 minutes walk to get to the corrals. D To get to the finish line, which is in the La Fontaine Park, use the Metro and exit at Sherbrooke Station.
10KM – 8:50 AM
DLocation: Parc Laurier (Corner of Laurier/Brébeuf) DTake the Metro and exit at Laurier Station. DThen, walk (7 minutes) or take bus #47 18
or #27 and get down at corner of Laurier/ Brebeuf (If you walk: walk eastbound on Laurier street, you will cross Berri, Resther, StHubert streets and a few more). The park is on Laurier street, about 4-5 intersections from the Laurier metro station.
LE 5KM SPORTS EXPERTS – 8:35 AM
DLocation: Marie-Victorin park(Corner of Rachel/Pie-IX) DTake the Metro and exit at Pie-IX Station DThen , walk (2 minutes) or take Bus #185 or #139 and get off at the corner of Rachel/ Pie-IX (If you walk: walk northbound on Pie-IX street . Up the hill is Sherbrooke street, and Rachel is the next intersection)
P’TIT MARATHON 1KM TEL-JEUNES – 8:30 AM DLocation: Parc La Fontaine (Corner of Roy/du Parc La Fontaine) DTake the Metro and exit at Sherbrooke station
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
DThen, walk (approximately 12 minutes) or take Bus #24 or #45 and get down at corner of Roy/du Park La Fontaine (If you walk: walk northbound on Berri street (you will cross Cherrier street, Bousquet street and the next corner is Roy. Turn right on Roy and walk until you reach Parc La Fontaine Avenue ( you will cross St-Hubert, St-Christophe, St-André, de Mentana and then it will be Parc La Fontaine Avenue).
FINISH LINE FOR ALL RACES
DLocation: Parc La Fontaine DTake the Metro and exit at the Sherbrooke station (the arrival area is about 1.5 km from the metro station) . Walk northbound on Berri street , turn right on Cherrier street, and walk until you reach the Parc La Fontaine Avenue . Turn left and walk all along the avenue or walk through the park. The arrival area is at the end of Calixa-Lavallée street (north section) inside the Park.
Race Weekend Entertainment
JOURNÉES DE LA CULTURE
ON SEPTEMBER 26TH, 27TH AND 28TH, ENJOY A WEEKEND OF CULTURAL DISCOVERIES
The 18th Journées de la culture, organized by Culture pour tous, are getting ready for a special gathering! This year, this great cultural celebration is collaborating with the Rock ‘n’ Roll Oasis Montreal Marathon to bring you a week-end filled with festivities.
STAY IN SHAPE THANKS TO CULTURE!
From Friday to Sunday, warm up in preparation for your marathon by taking part in free activities that combine artistic expression and physical movement, such as dance or circus workshops. Whether you are with family and friends or by yourself, there will be something for everyone! Head over to the Journées de la culture website (journeesdelaculture.qc.ca), where you can find the complete 2014 program and build your personalized schedule for the weekend. 20
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
SUNDAY, SEPTEMBER 28TH: TWO TERRIFIC TRACKS
As you run the marathon, your friends and family can enjoy a cultural circuit alongside the race. On Sunday, September 28th, more than 160 activities will be offered on the island of Montreal, including a ton of events right next to the marathon track. You will find these activities indicated on a map available on our website (journeesdelaculture.qc.ca).
THE 18TH JOURNÉES DE LA CULTURE WISHES YOU A GREAT MARATHON AND A WONDERFUL CULTURAL WEEKEND!
Grands partenaires :
Partenaires associĂŠs :
SEPTEMBER 28, 2014 CYAN
MAGENTA
GRAPHIQUES M&H
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Host to unforgettable moments Open to the world yet in tune with its neighbouring community, the Olympic Park is a modern and unique space where creativity, discovery, entertainment and sporting activities converge. The Olympic Park is a daring architectural feat made up of the Stadium, the Tower, the Sports Centre and the Esplanade Financière Sun Life: The Stadium and its major events have marked the collective imagination with their magnificence and become a symbol for Quebecers. The Tower is the tallest inclined tower in the world, offering a breathtaking view from its summit. The Sports Centre is a top-notch facility where sports enthusiasts can be propelled by the Olympic spirit. The Esplanade Financière Sun Life is bursting with outdoor activities year-round.
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parcolympique.qc.ca
UN CENTRE SPORTIF TOUT NEUF HUIT SEPT le centre sportif - r茅ouverture bient么t
Sylvain Cossette
HEADLINER:
SYLVAIN COSSETTE After the race, participants can revive themselves while listening to the songs of the popular rock ’n’ roll singer songwriter Sylvain Cossette. Over the course of his 30-year career in Quebec’s show business, Sylvain Cossette has sold over one million albums and scored many hits in the music charts. His exquisite voice and his skill as a songwriter have earned him Félix awards and, 24
more importantly, a strong appreciation by people of all ages. He played the part of Gringoire in the popular musical Notre-Dame de Paris, alternating with Bruno Pelletier, and played Jonathan in Dracula: Between Love and Death. Cossette launched his career with the English band Paradox, along with his brother François. He recorded his first solo album, Comme l’océan, in 1994. Over the past few
years, with a series of shows featuring some of the biggest English rock ’n’ roll hits from the 60s, 70s and 80s, this determined rocker has attracted a new generation of fans from across the globe. In 2009, he was nominated for a Juno Award (along with Nickelback, Simple Plan, Hedley and The Lost Fingers) for his album 70s VOL 2. That same record went platinum in Quebec and also won him the Félix award for best English album. This fall, Sylvain Cossette will launch an all-new show for his upcoming release, Accords, which arrives in stores on October 7. Enjoy the show!
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Full discography available on the official Sylvain Cossette website: sylvaincossette.net.
Bands on the Course
YOUR ENTERTAINMENT Plenty of acts to discover throughout the run course.. [MARATHON & HALF MARATHON] Artist Midnight Sun Magik Ride Chico band Black Magic Band Double Neck Dynamicks Kit Katz Bar Blues Barock Tuxedo Swing Sunshine Marie-Ève Proulx Last Train After Hours Josiane Villenneuve Chats Sauvages Forward Motion Valérie Bouliane Cuban Martinez Band Francis Gallant Black Out Rose Gold
Schedule 7:15 to 9:15 8:33 to 9:45 8:40 to 10:05 8:45 to 10:30 8:50 to 10:50 8:55 to 11:00 9:00 to 11:15 9:05 to 11:45 9:10 to 12:00 9:15 to 12:15 9:20 to 12:25 9:25 to 12:45 9:30 to 1 p.m. 7:30 to 8:45/9:35 to 1:15 p.m. 9:36 to 1 p.m. 9:50 to 1:10 p.m. 9:58 to 1:30 p.m. 10:05 to 2 p.m. 8:00 to 9:00/10:09 to 2:10 p.m. 8:35 to 9:10/8:53 to 10:40 /10:17 to 3 p.m. 7:45 to 8:45/9:00 to 10:15/10:24 to 2:50 p.m. 8:48 to 10:48/10:11 to 3:15 p.m.
Course 21km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 1 km/21 km/42 km 42 km 42 km 42 km 42 km 10 km/42 km 5 km/10 km/42 km 5 km/10 km/42 km 10 km/42 km
Distance Start 1 km 3 km 5 km 7 km 8 km 9.5 km 12 km 13 km 12 km 16 km 17.6 km 18 km Start/20 km 21.7 km/24 km 26.5 km 28.5 km 30.8 km Start/32.2 km Start/35 km /38.5 km Start/37.2 km Start/33 km/40.2 km SEPTEMBER 28, 2014
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Inspiration
INSPIRATION FOR A TRUE RUNNING CHALLENGE Share in the passion for running! Meet three determined runners and hear their incredible stories to see that becoming an inspiration to others can happen at any age!
How many marathons have you done in your lifetime?
I’ve run 24 marathons; the first one was at age 16.
How do you prepare for this kind of race?
DAVID SAVARD-GAGNON 2013 MARATHON CHAMPION In 2013, David Savard-Gagnon won the Rock ‘n’ Roll Oasis Montreal Marathon, crossing the finish line in two and a half hours. This year, he will be among the participants of the 24th edition of the Marathon in order to defend his title.
In 2013, you came first in the Rock ‘n’ Roll Oasis Montreal Marathon. How did you celebrate this victory?
I celebrated with my family over a meal after the race. And in the days following the Marathon I was lucky enough to be honoured at ceremonies in the three elementary schools where I teach physical education. And the town of Baie-St-Paul honoured me by having me sign its Golden Book. 26
I train really hard, running between 100 and 200 km a week, and I do intensive sessions on a biweekly basis. I also prepare mentally so that I’m able to continue on after “hitting the wall” of the final few kilometres in a marathon. At that point in the race, I focus on keeping my stride and on key words and thoughts that give me the strength to make it to the finish line.
an athlete; she took part in the Nagano Olympic Games in 1998 in figure skating, and used to run to stay in shape throughout the summer.
Do you do any other sports?
I was born with skates on. I love winter sports like hockey, cross-country skiing and snowshoeing. As a gym teacher, I also think it’s crucial to be able to instill my passion for physical activity in my students and to be a role model to them.
How has running changed your life?
It’s always been part of my life. So I’ve grown up through my passion for running. I like to think it has led me to travel and open myself up to the world. It’s like that Félix Leclerc song, my shoes and I are very well travelled, that’s for sure…
In a marathon, what point is the biggest challenge for you in terms of continuing on?
Finish this sentence: A day without running is like...
The last few kilometres, because I like to have a strong finish!
... a day of rest! Sometimes I do 11 training sessions a week. So when I have a day off, it’s a real break!
When did you first start running and why did you choose this sport?
What advice would you like to give to people thinking of taking up running?
I started running at a really young age. Every spring, I’d run with my sister to train. We were preparing for the Baie-St-Paul running race, the Rendez-vous de la Santé. My sister is also
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
It’s best to start slowly and to properly prepare your body for running so you avoid injuries. And I think it’s helpful to set goals in order to maintain your motivation. We’re made for running!
S T A Y
H Y D R A T E D
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Inspiration Are you going to be participating again this year?
Do you do any sports with your family?
How do you prepare for this kind of race?
How has running changed your life?
No, I’m too old now to do the 1-km event, but my younger brother is probably going to do it.
I go jogging a few times a week and do group training twice a week with my club. VINCENT TREMBLAY, 1K PROVINCIAL CHAMPIONSHIP 2013 WINNER Close to 2,500 young runners participated in the Rock ‘n’ Roll Oasis Montreal Marathon1km event in 2013, which includes both a popular and a competitive division for the best young runners in Quebec—the 1-km provincial championship. At age 12, Vincent Tremblay displays a genuine passion for running and for sports in general, which led him to come in first place in last year’s championship. He has taken part twice in the Marathon’s 1-km event. In 2013, you won the 1-km provincial championship. What kind of race is it? It’s a competition that involves qualifying in each of the regions and it’s for kids aged 11 and under. I won the P’tit marathon multiusinage des Pichous in Jonquière to qualify.
How did you celebrate this victory?
Where do you train?
I train with the Jakours club in Jonquière. My coach, Jean-Marc Normandin, helps me a lot because he’s really enthusiastic.
When did you first start running and why did you choose this sport?
I started running when I was about nine. At first, I only ran in school races. I do this sport because I like to challenge myself and I have good cardio.
Do you do any other sports?
I’m registered in a sports-study program where I play tennis. I also cross-country ski and bike.
What are your other hobbies?
I like reading, watching movies and hanging out with my friends.
I went out to a restaurant with my family. 28
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
I do a lot with my dad, and sometimes with my mom too. She loves our time together because we talk while we run!
Thanks to running, I’ve become more independent. I like travelling for races and making new friends.
Finish this sentence: A day without running is like... ... a well-deserved day of rest!
As a young athlete, what are your aspirations for the next few years?
I’m aiming for a medal at the Jeux du Québec in the 1,200 m or 800 m, and I want to keep improving my times.
What would you like to do later on? Make it to the Olympics.
What advice would you like to give other young people thinking of taking up running? You have to work hard and keep at it but still have fun at the same time. My first experience at the Montreal Marathon went okay, but I kept at it and, two years later, I won it.
DÉPART Longueuil—Université-de-Sherbrooke Marathon et demi-marathon
Laurier 10 km
MARATHON DE MONTRÉAL Le 28 septembre Détails à stm.info
RETOUR Sherbrooke
Pie-IX 5 km
Sherbrooke 1 km
Inspiration
ALICE COLE RUNNER AND RECORDWOMAN AT 80 Even though she only started running at the age of 71, Montrealer Alice Cole keeps achieving world records in 800-, 400- and 200-metre events. Today, at age 80, she has taken part in a total of 87 competitions in six countries. In 2013, she earned the distinction of “Athlète par excellence” in the “femme vétéran” category at the Gala Athlétas organized by the Fédération québécoise d’athlétisme. This year, Ms. Cole will be participating in the Rock ‘n’ Roll Oasis Montreal Marathon 5-km Sports Experts event—her 36th race of that distance.
You have set a number of running records. Can you tell us about them?
Since 2004, I’ve won several world championships for 800-metre indoor and outdoor events. I also hold Canadian records in events of different distances, varying from 100 m to 5 km. 30
You’re preparing to compete for a new record in the 800 metre. What kind of physical preparation does this involve?
Do you follow a specific diet?
In years, you are 80. But in your opinion, what is your physical age?
Where do you prefer to train in Montreal?
My running coach is Dorys Langlois from the Centre sportif MAA. I run an average of six km with him two to three times a week. And I do weight training with the coach who introduced me to running, Pierre-Marie Toussaint. Much to the satisfaction of my trainers, I’m very disciplined!
I have so much energy! I feel like I’m about 55. My goal is to reach 125!
When did you first start running and why did you choose this sport?
I was training for fun with a group of women who were between 35 and 45 years of age. And it was one of my trainers who suggested I apply myself more and train more regularly in athletics. So that’s when I took up running... not to mention a new life! It was the competitive aspect of the sport in particular that got me hooked but it’s the sense of well-being I derive from it that keeps me so motivated.
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
My diet is really quite varied and I don’t take any vitamin supplements. I eat lots of fruits and vegetables, because I like them, and also because of their benefits in terms of their anti-inflammatory properties, and the fact that they help eliminate toxins and optimize muscle function. I also eat lean meat every day, fish and dairy products. To relax I like to enjoy a good glass of wine.
The two spots I prefer are the McGill University track and Mount Royal.
What has running brought to your life?
A tremendous sense of pride but, above all, good health. I heal very quickly and I’m rarely sick. By example, I’m able to encourage and motivate people to be active. And running gets me travelling. I go for the competition, but I stay on for a few days for pleasure. Over the last number of years, I’ve gone to China, Austria and Hungary, among other places.
Finish this sentence: A day without running is like... ... an incomplete or wasted day.
LOVE YOUR SPORTS BRA ? YOU SHOULD. THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
42 Thoughts
42 POSITIVE THOUGHTS
One for each km!
1. Being a few steps past the starting line
15. Winning a contest
29. Free samples
2. Free time
16. Being inspired
30. Serendipity
3. Unstoppable laughter
17. Reaching an ambitious objective
31. An extra long stretch
4. A song that gets your heart pumping
18. Breaking a bad habit
32. A special dinner with the people you love most
5. A beautiful skyline
19. A road trip
33. A small victory
6. The feeling of having made someone’s day
20. A cozy sweater
34. An inside joke
7. Believing in yourself
21. Remembering something just in time
35. A Runner’s High
8. A quiet, misty morning
22. New opportunities
36. Trying something new and loving it
9. A home remedy prepared by someone you love
23. Birds singing outside
37. The smell of freshly cut grass
10. A sincere word of encouragement
24. Complicity
38. A massage just where you need it
11. Finding a shortcut
25. Loosing track of time when you are having a great time
39. Wanting more and knowing how to get it
12. Sleeping in
26. Having a great time when you least expect it
40. New running shoes
13. A local culinary specialty you have been meaning to try 27. Knowing that you can buy Montreal bagels 24/7 41. Exceeding your own expectations 14. A Eureka! moment 32
28. Autumn leaves
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
42. Seeing the finish line just steps ahead
Dans le cadre du Marathon Oasis Rock'n'Roll de Montréal, profitez d’un rabais de :
10% sur une location d’auto 15% sur une location de camion Pour bénéficier de votre rabais mentionnez le code promotionnel MARATHON* au 1-888-842-7688.
*Modèles présentés à titre indicatif seulement. Valide dans les succursales Via Route participantes jusqu’au 1er octobre 2015. Ne peut être jumelé à aucune autre offre ou promotion. Certaines conditions s'appliquent. Cette offre peut être modifiée sans préavis.
SEPTEMBER 28, 2014
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Training
GET MOVING! Looking to increase your training motivation?
Six trainers from popular Montreal area fitness centers share their training wisdom:
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CLUB SPORTIF MAA
CYCLIDE
ÉNERGIE CARDIO
www.clubsportifmaa.com
www.cyclide.org
www.energiecardio.com
Dorys Langlois, Running Coach and Kinesiologist “Since the regularity of training is so important for a marathoner (or runner), you have to keep in mind that you almost always feel better after the training session than before!”
André Valiquette, Kinesiologist (FKQ), B.Sc. “Every time you run, don’t focus on the distance ahead of you, but rather how far you’ve already come.”
Jean-Denis Thomson, Kinesiologist, Énergie Cardio Fitness Training Director “Time and distance do not set the runners’ limitations, but the desire to commit, go beyond and persevere.”
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Training
MANSFIELD CLUB ATHLÉTIQUE
NAUTILUS PLUS
PRO GYM
www.clubmansfield.ca
www.nautilusplus.com
www.progymsergemoreau.com www.danielleaudetentraineurecom
Nick Trainor, Personal Trainer, Level 2 “When your mind starts giving up, start thinking of technical cues to keep you going. In any endurance, or lactic acid type sports, your job is to keep your brain occupied with anything but the pain.”
Karine Larose, M.Sc., Kinesiologist and specialist in fitness motivation, Director of communications and Spokesperson for Nautilus Plus “Performance is related not only to physical strength, but also to mental strength. If you experience a drop in energy when running, take a deep breath, visualize your goal, and a second wind will restore the strength you need to continue.”
Danielle Audet, Personal Trainer and Muscle Toning Specialist “Running is far more than putting one foot in front of the other to get through the kilometres. Running is an achievement that fosters personal excellence: every stride becomes a small victory.” SEPTEMBER 28, 2014
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Nutrition
EAT WELL TO PERFORM YOUR BEST Regular exercise adapted to your fitness level, combined with a proper diet will help create the best possible conditions for you to complete your running challenge. Below are some nutrition tips to guide you before, during and after the race. THREE DAYS BEFORE THE RACE DThe three days preceding a race are key. Maximize your hydration and your carbohydrate stores to fuel your muscles. DOptimizing your glycogen stores simply means increasing your carbohydrate intake. DFruit: 3 servings/day DMilk products: 2 servings/day DGrain products and starches: 6 to 12 servings/day DAvoid foods that are rich in fat and 36
concentrated sugar, and don’t forget to drink plenty of fluids. THE MORNING OF THE RACE DYou should eat at least 3 hours before the start of the race to ensure for proper digestion. DStart hydrating with one of your regular drinks as soon as you wake up (i.e. water, coffee, tea, herbal tea, milk, etc.). DEat a breakfast containing carbohydraterich foods and sources of protein. DLimit your fat intake. DURING THE RACE DStay hydrated (i.e. water, energy gel or sports drink).
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
IMMEDIATELY AFTER DDrink regularly until your urine runs clear (i.e. water, juice, milk or sports drink). AFTER THE RACE DTo recover, you must replenish your carbohydrate stores and repair your muscle fibre. DEat a good, balanced meal that is rich in carbohydrates, protein and minerals (particularly sodium and potassium). GIVEfortheHEART.org
Karine Lamoureux, RD, Nutritionist ÉPIC Centre (Centre for Preventive Medicine and Physical Activity) Montreal Heart Institute
Nutrition
SEPTEMBER 28, 2014
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TOUS ENSEMBLE, ON S’ENTRAÎNE POUR VAINCRE LE CANCER! Donnez le meilleur de vous-même et profitez d’un accès garanti aux marathons populaires déjà complets.
APPELEZ-NOUS SANS TARDER:
teamintraining.ca 514-875-1000
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Official Charities THE ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF MARATHON IS PROUD TO SUPPORT TEL-JEUNES SINCE 2002.
PARTICIPATING CHARITABLE WORKS
Created respectively in 1981 and 1991, LigneParents and Tel-jeunes are free and confidential intervention services. They are available at any time by professional speakers to all young people and parents of Quebec. Established in 2010, Tel-jeunes Foundation’s mission is to financially support the Tel-jeunes and LigneParents services to ensure sustainability. Children should never feel lonely.
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Official Sponsors
RunRocknRoll.com
OASIS ROCK ‘N’ ROLL MONTREAL MARATHON AND HALF MARATHON
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