About Prostate Cancer Canada

Prostate Cancer Canada is the only national foundation dedicated to the elimination of the disease through research, education support and awareness.

Our goals are twofold – to support research to uncover better diagnostic and treatment options and to provide comprehensive support services for those living with prostate cancer.

Prostate Cancer Canada is poised to make a significant impact in the area of research and support services for prostate cancer. Our National Research Strategy outlines 3 key areas of focus: Innovative research, team science and human capacity building.

Our Survivorship Action Plan will improve the lives of prostate cancer survivors and their partners, caregivers and family members across Canada. A minimum of 10 million dollars over 3 years has been allocated to developing a comprehensive set of solutions which will ease the burden faced by survivors, their partners, caregivers, families and friends.

Learn more about Prostate Cancer Canada.

Where your donations go

Prostate Cancer Canada’s goals are twofold – to support research to uncover better diagnostic and treatment options and to provide comprehensive support services for those living with prostate cancer.

For the year ended March 31, 2013, a total of 85% of all revenue was directed to programs and services related to education, awareness and support groups across the country, and funding research into the prevention, detection, treatment and cure of prostate cancer.

Learn more about the research we fund.

Learn more about the support programs we fund.

Training Tips

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Helpful Tips

Water Consumption – Please aim towards drinking 2 litres of water per day (8 cups/glasses) to ensure proper brain function and avoid dehydration. In addition, please consider the following when exercising: One to two hours before your workout, drink 15 to 20 ounces of water. 15 minutes before you begin, drink between 8 and 10 ounces of water. During your workout, drink another 8 ounces every 15 minutes.

Footwear - When selecting proper shoes for this event please consider the following: Not every shoe design is appropriate for everyone. Depending on the biomechanics of one’s foot either being flat footed or high arched with pronation or supination, can greatly depict what kind of shoe is most beneficial to you. We advise seeing a chiropodist or alternative foot specialist prior to making the decision on your footwear. As a generalization, we recommend finding something that has a great deal of stability. The stability aspect will give you good support as well as midsole cushioning. This is ideal for even pressure when landing or stepping up in a staircase situation.

Mobility/Stretching - For overall fitness, everyone needs to take into account flexibility. Whether you are completely sedentary or extremely active, everyone needs to get on a progression plan for stretching. By increasing one’s flexibility, you will not only decrease your risk of injury but also increase your strength and posture. Normal range of motion within a joint can be greatly hindered by tight muscles. With that said, when you increase that range of motion, you increase your joint efficiency. Below are two programs to increase overall mobility: one is geared towards stretching out the muscles involved with climbing stairs and the other is a foam roller program (Adding soft tissue work to muscles that are hard to stretch).

Stretches – Hurdle Step up Foam Roll Index

Exercise Workouts and Routine - Our Head Trainer Brendan Fox has designed a series of workouts that can even be performed at home. They are specific to increasing one’s muscle strength, endurance and posture in a safe manner. The Workouts also contain a sheet that keeps you accountable to increasing your progression throughout 8 workouts.

• Oblivion - Targets Type 1 Muscle Fibers for Endurance. Optimizes single legged stance stability & posture ideal for hurdle step pattern, knee stability, & running.
• Oblivion - Targets Type 1 Muscle Fibers for Endurance. Optimizes single legged stance stability & posture ideal for hurdle step pattern, knee stability, & running.
• Scorn – Similar to purpose to that of Oblivion. Adds some moderate intensity cardio.
• Scorn Low Impact – Offers a less impact for people who may suffer injuries or plan on walking throughout the stair challenge.
• Omega – Concentrates on the same specifics as all the workouts above but introduces some dumbbells.
• Omega Low Impact – Offers a less impact version of Omega

Routine: We recommend performing the workouts Oblivion, Scorn and Omega one time each per week spread out accordingly. For example, working out on Monday, Wednesday and Friday. We also recommend performing a combination of the two stretching programs 2-4 times per week.

Frequently Asked Questions

Relay or All Together

Option 1 - All Together: All team members will climb all 5 buildings

Option 2 - Relay: Each team member will climb a single building
*Please Email tammy.dean@prostatecancer.ca if you plan on relaying

What time does my event start?

The event will begin at 9am with staggered race times. A full event schedule will be released closer to event day.

When do online entries open for the Step Up Challenge?

Early bird entries will open on 1st February 2014. We will communicate the entry open dates via our website and on the homepage.

Regular Entry – available from 1st February – 30th April 2014*

Late Entry – available from 1st May 2014*

*Numbers are strictly limited. Registrations will close when places are exhausted

What are the registration fees and fundraising requirements?

There are no registration fees.

Do I need to fundraise?

It is a frightening fact that 1 in 7 men will be diagnosed with prostate cancer in their lifetime. Investment in research is the only way we are going to change this statistic.

With your help, we can raise $500,000 to fund important cancer research projects – and ultimately fund research into a cure.

Each team is responsible for a $1,000 fundraising minimum per person. Teams who do not meet the $1,000 per person fundraising minimum by time of registration on race day CANNOT climb – no exceptions.

We are 100% committed to supporting you and your team in your fundraising efforts! Whether you are new to fundraising or a seasoned pro – we are here to help you! Contact us at 1-888-255-0333 or email stepup@doitfordads.com at any time if you have questions or concerns.

How long will it take me to reach the top of each building?

That depends on your fitness level. Some people will complete the buildings in less than ten minutes, while others will take closer to 20 - 40 minutes. Some people may still be climbing during the 2015 Do it for Dad Step Up Challenge!

Can I register on the day of the event?

Yes - unless spots have been exhausted prior to event day. We will let you know by email and on our website.

Will there be medical support available?

Yes, St. John Ambulance and first aid staff will be available at the venue.

What happens if I can’t complete the climb?

Not a worry, our volunteers will be there to help you to the elevators and back down safely to the ground floor. St John Ambulance will also be on hand in the stairwell if you need assistance or first aid.

What is the event cut-off time?

Registrations will be open right up until event day - unless all allocated spots are filled. We are expecting a sell out so it’s best to get in early!

There is no cut off time to finish the actual climb. We will stay up at the finish line for as long as it takes you to get there to cheer your finish!

What is a wave start?

Not everyone can be in the stairwell at the same time. Participants are sent in teams of five into the stairwell in 3-5 minute intervals to help avoid congestion.

Can I select what time I want start the race?

Unfortunately no. Start times will be released a few weeks prior to event day. On event day, there will be clear instructions given on where and when you need to be ready.

Where should I leave my bag?

We recommend packing light on event day. Bring only what you need and we will look after your belongings in a secured area.

Please note: All care, but no responsibility, will be taken for your belongings.

What happens once I’ve completed each building?

From the top floor you will be guided by event marshals to the elevator and guided to the next building.

What happens once I’ve completed all the buildings?

Medals and awards will be presented on event day. There will be plenty of activities to be involved in at the bottom of the final building.

What do I wear to the event?

Whatever you feel comfortable in. We recommend something cool as it can get very heated in the stairwell. Appropriate running footwear is advised.

Will there be water available in the stairwells? Yes, there will be water stations situated throughout the stairwell during the race to ensure you are nice and hydrated. Water will also be available on the ground floor and top level when you cross the finish line.

Is there an age restriction?

YES. Participants must be at least 18 years of age to participate in the Step Up Challenge on event day.

How do I obtain my individual/team finish time?

An email sharing time results will be sent to all participants on a week after the event.

What not to forget

After climbing all those steps you might work up a sweat! Bring a small towel along if you think you will need it.