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for Friday Aug 28 2015
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"Whoever said anybody has the right to give up? --- Marian Wright Edelman

Go ...(new) Bob ... go at IMM

Team Triumph SWIMMING!! (Julia Aimers)
Volunteers Needed-Sat Sept 5-Canadian races (Lisa Balerna)
canfitpro P-Trainer Cert (starts Sept 24 w Bonus) (Mike Kelly)
For Sale: 2013 Kona Hei Hei Deluxe MTB (Guy Dutil)
For Sale: 2015 Deda Atleta Frameset (Christian Voyer)
For Sale: 2015 Deda Atleta Aero Road bike (Christian Voyer)
For Sale: Classic and Skate roller skis (Annemarieke Goldsmith)
For Sale: Salomon classic women's ski boot size 7. (Annemarieke Goldsmith)
For Sale: Continental Trainer Tires (Mike MacKay)
For Sale: 2011 Devinci CX 3 (Large Frame) (alec jarvis)
Cervelo P2 Full Ultegra (Kevin Graham)
Looking To Buy A HAND CYCLE (Michelle  Earle)


 Julia Aimers   (General Comments)
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TEAM TRIUMPH TRIATHLON CLUB - is an Ottawa based club that has been coaching triathletes toward achieving their goals for 14 years. Now 60 members strong, of all ages and abilities, Team Triumph has become a popular club for triathletes to connect, learn, laugh and share their experiences.

As an athlete, a certified exercise physiologist and coach, I never stop learning from the latest research in the field and from watching the people I coach. From taking a course in the most recent methods of Total Immersion Swimming, attending conferences, reading, to connecting with my mentor Joe Friel, I believe to stay fresh we can never get stuck in our ways.

Every class provides an opportunity to improve fitness, technique, knowledge and most importantly your life! We have 4 swim classes on the schedule each week and you can pick and choose which ones work for your schedule each week.

With registration now open for the Fall programs, I look forward to answering your questions and helping you meet your goals!!

For more information click here -

Julia Aimers
Certified Exercise Physiologist
Team Triumph Ottawa Coach
Certified Yoga Instructor

Volunteer Race Director Mike Collingwood Triathlon at Meech Lake

Sales Rep

Sponsored by: Guru Cycles

 Lisa Balerna   (General Comments)
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Hello again!

I am just reposting and will again as I know not everyone reads trirudy everyday. Thanks to those who already contacted me.

I am looking for volunteers for Somersault's Canadian tri/du events. Race is located at TerrY Fox track facility by Mooneys Bay.
Everyone is welcome. Kids can earn volunteer hours. Good way to give back and meet nice people. Race AM then volunteer in the afternoon!
Hours: 9am-4pm
Free T-shirt youth small to large, adult small to x-large. Tshirt deadline is aug 31. I will gladly donate my shirt for anyone committing very last minute.
Giving out water , Gatorade, salt tablets, gels and coke.
Water station will be just outside track along a path. We anticipate starting to set up station at 9am with first runner coming by at 945am.
Please wear sunscreen and cap/visor! Could be a warm day!

If this interests you, please me directly at and note Canadian volunteer in subject line.
Please specify hours for ex 1-4pm and your tshirt size.
I will send out reminder email and any new details that week.

Thanks for your time and consideration.
Lisa Balerna

Lisa Balerna
Thanks to my 2014 sponsors for their support:
Lululemon Alumni Ambassador ~, Newton running shoes -, GU -, Louis Garneau clothing, helmet and eyewear ~, The Simply Bar ~ , FLIP Physio ~, Bando Promotions ~ screening ~, CEP socks ~ , Bike Fitting ~, Enerjive - and proudly support Somersault Promotions ~

 Mike Kelly   (General Comments)
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Hi Everyone

Its the last week for the EARLY BIRD Discount rate!

The next canfitpro "Personal Trainer Specialist" Certification course in Orleans, starts Sept 24th, 2015. Register now to get the EARLY BIRD DISCOUNT (discount expires Sept 3rd so don't wait). NOTE: The course outline is available on both the and sites. Earn income while helping others - sound good? Personal Training is one of the fastest growing job segments in Canada.

Here is a recent student's opinion on the courses I run:

"As a former professional athlete and coach I've had the opportunity to attend many courses, seminars, and presentations. Mike Kelly offers a first class CANFIT certification course with all the elements a student will need to succeed.

Mike, is well educated, passionate and experienced and students attending his course are awarded with his patience and ability to make complicated material easy to understand. Mike takes the time to answer questions and it is clear he wants each and every student to succeed. I highly recommend Mike Kelly and his CANFIT Personal Training Specialist course."

Lawrence Ringwald

See what some other prior students have said, further below (visit my website for additional references and course outline).

This field is constantly growing, so no time like the present to become a certified trainer. This session takes place at the Place d'Orleans shopping center complex in Orleans (east Ottawa area).

You can register directly at (search through PTS certification for "Ontario" and then "Mike Kelly" - if registering as a non-member, you'll need to adjust the webpage scroll bar to the top of the registration page in order to view the Registration Form) or contact me directly.

Note: Although beneficial, attendance on this course does not require any prior fitness background, as I've trained everyone from stay at home Mom & Dads to Physiotherapists to Kinesiologists. This course is a great for those interested in getting started in the Personal Training field - we teach you structured preparation, planning and proper gym techniques.

Student Comments:

- “Even with a background in kinesiology, I found this class extremely informational... (Mike Kelly had an) incredible amount of knowledge...would be impossible not to learn anything new!”

- "Very experienced and knowledgeable! Personable, unintimidating."

- "Very pleased with Mike. His experience in so many areas was extremely helpful."

BONUS: For interested students on my course sessions, I'll also be offering a basic Ultrasound Body Fat% assessment for only $10 (~80% off regular price) on the last day of this course. Ultrasound compares similarly to DEXA and CT scans, so get an accurate read on your body composition, after taking this Personal Trainer certification course.


Mike Kelly
Ph: (613)830-1300
Website: ""

Mike Kelly

 Christine McKinty   (Announcements)
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Last chance for ONLINE registration for The Canadian (yes, you can still register next Friday or Saturday (September 4th or 5th if you haven't decided by Sunday.

Make sure you visit the website for updates (please refresh your browser to see the changes).

Enter by Sunday August 30th at 6 pm at: or to receive the souvenir shirt and get in a the 'regular' entry fee.

Late entries will be accepted - check the website for details - and email me if you would like the updated newsletter coming out by the middle of next week!

Christine McKinty
See you at the races!

 Guy Dutil   (For Sale/Rent)
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Size medium Only ridden in 2014,, 120 mm front and rear, nearly new rear Fox shock CTD and front Fox, carbon crank,carbon handlebar, set up 1X9, 30 NW front chainring, 12/36 rear cassette, X9 shifter, X7 derailleur, Shimano XT brakes, 180 mm rotors,. Contact me for more details and pictures, asking $1,800 OBO.
Guy Dutil

 Christian Voyer   (For Sale/Rent)
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2015 Atleta from Deda
Frame - Fork - Headset - Seapost
Mint condition - No race - No crash and about 1200km of riding. Nice, different and comfortable aero frame.
Contact for more info and pics.
Price plus shipping and fees as required. Cash, Paypal or email transfer
Christian Voyer

 Christian Voyer   (For Sale/Rent)
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Info here:

Sale Specs as follows:
Record shifters, Front and Rear Derailleurs (2012)
Soul Frixion Calipers
Rotor 3D Compact crank
FSA Wing Pro Bars (42)
Deda Zero 1 stem (110)
Soul S 2.0 Alloy clinchers
San Marco saddle
11 Speed, Aero bike at a great price. Everything is in great condition.
More info or pics as requested. No shipping. Cash, Paypal or email transfer.
Christian Voyer

 Annemarieke Goldsmith   (For Sale/Rent)
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One Pair of V2 XL920 Classic Aluminum roller skis with Salomon bindings. Very low usage. $150

One pair of Skate F1 Sprint (very fast) roller skis with Salomon SNS Profil bindings
Annemarieke Goldsmith

 Annemarieke Goldsmith   (For Sale/Rent)
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In very good shape. My daughter used them for one season. The following season she needed a larger pair.
Salomon Vitane 9 cl pilot. Size 7.5 (USA)
Annemarieke Goldsmith

 Mike MacKay   (For Sale/Rent)
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Free actually, to the first person who can pick them up.

Two Continental Ultrasport Home Training Tires. 700 x 23C. Orange.

Little bit dirty, but in pretty good shape.

Mike MacKay

 alec jarvis   (For Sale/Rent)
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Wanting to sell my Devinci road bike for some extra money for school and to buy a fixie. I bought the bike new in 2011 and used it for my Junior Elite triathlon career that ended earlier this year. I frequently cleaned my bike and brought it for tune ups. The bike is in excellent condition with only minor paint chips, seat never been used, new FSA full carbon handle bars for wider shoulders, new tires with only a couple hundred km on them and chain has been replaced within the last 6 months. Check out the link below to see all of the components. Email for pics***

American Site:
alec jarvis

 Kevin Graham   (For Sale/Rent)
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Selling my ride. Size 54. Excellent condition - bought in 2012 and ridden in three Ironmans. It took 30 minutes off the bike portion in all 3 races compared to my Soloist - well, 2, but only coz I had a blowout in the other :)

The saddle is brand new coz I used another.
New bar tape.
New pads on the aero bars.
New vittoria rubber on both wheels.
Look Keo Contador Pedals included.
Aero Bottle & bracket included.

Fully serviced and ready to go.


Kevin Graham

 Karine Circe   (Race Reports)
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The first time that I witnessed a full Ironman event was in 2013 in Mont-Tremblant. A friend had convinced me to be a volunteer at a water station. It was probably around that time that I started considering maybe possibly doing the IM myself in 2015. Last year, I was volunteering again, but had started having doubts about signing up. My friends and AL ended up convinced me to do it and I officially signed up on the Monday after the race, when priority registration was open to volunteers. So this is all their fault, but I do thank them for putting the pressure on and for believing in me.

For this challenge, I decided to ask for professional help. I hired a coach and told him that my goal was to finish the race feeling good. Training officially started in January, with a few other events added to the calendar: the Ottawa Marathon, the Rideau Lakes Cycling Tour and the Musselman triathlon (half iron distance).

During the cold winter, I trained in the pool with the Ottawa Triathlon Club and Ottawa Centre Masters, on the track with Phil Marsh at the Dôme, outside on Sundays with the Running Room and on the trainer at Euro-Sports and at home.

I was lucky that several friends were also training for Ironman, so once spring arrived I was often able to find company for the long weekend bike rides.


Was up at 3:45 and had breakfast (oatmeal, yogurt and coffee). We then made our way to transition to get marked, put our nutrition on our bikes, pump our tires and drop our special needs bags. After that, we were off to the beach for one last bathroom stop and to put on our wetsuits.

I was not thrilled with the first half of my swim. I started wide to avoid the crowd, and with the fog and distance from the pack, had a hard time seeing the yellow buoys, which were to our right. It seemed like I was constantly veering left and had the impression that I was zigzagging. I did stay calm though and was able to get into a rhythm. I counted the buoys on the way out to always have an idea of where I was on the course. There were 13 yellow ones on the way out, and 13 orange ones on the way back. The way back was much better, I could easily sight the orange buoys and actually felt that I was finally going straight. I had no clue what my swim time was, but did not expect to have done well. Out of the swim I high-fived a friend whom I did not expect to be there. What a nice surprise! I was also super happy to see AL, my official photographer and probably one of the loudest spectators out there.

Then on to the bike. I checked the time of day on my bike computer and it was earlier than I expected; I started to think that maybe the swim time was not as bad as I had originally thought. In an IM, there is a 4th element that is just as important as the swim, bike and run. I am talking about nutrition and hydration. I followed my plan to the letter, drinking Gatorade every 15 minutes and taking food and a salt pill every 30 minutes. With the expected heat and humidity, it was even more critical to stick to the plan. Fortunately there was still some cloud cover at the beginning of the bike leg and no wind, so I tried to take advantage of that while I could, still being mindful that I had to pace myself if I wanted to last the whole 180km and then have enough left for the run. I saw AL and other supporters at the beginning of both loops and on my way down Duplessis. I was pleased with my first loop. The second loop was a bit slower and I definitely felt the heat going up the hill in La Conception, but I still felt good. I did take 2 bathroom breaks on the bike, which was an indication that I was hydrating well, a very encouraging sign knowing that the temperature with humidex peaked at 38C on the bike. I was thankful to have finished the bike without any mechanical problems. Now that I had made it to the run, I knew that everything was going to be ok.

Next: the run. After my first transition, I realized that my Garmin watch had frozen. On the first loop of the bike I stopped at the bike repair tent to see if they could do anything to help out. I left my watch and said that I would pick it up on my second loop. Turns out that I needed the charger to reset it, so I just got rid of it in the second transition and did the run without knowing my pace and just went with how I felt. Maybe this was beneficial in the end? I will never know for sure. I think that this was the biggest hiccup of the day, so I really can’t complain! I felt good throughout the run and stayed positive, keeping up with the fluids and nutrition, stopping at every aid station, having gels for the first half and then switching to cola and chicken broth for the second half. I ran through every sprinkler on the course to stay cool. I saw AL at the start of the run, he ran up the first hill with me. He told me how well I was doing and how proud he was. I asked him what my swim time was. My jaw dropped. So much better than anything I had done in training! At the second water station, on both loops, I saw a few friends who were volunteering. It was so uplifting to see familiar faces throughout the weekend and along the course, people cheering, volunteering or racing themselves. Just before the end of the 1st run loop, at special needs, knowing that the aid stations were well stocked, I got rid of my water belt. I was so much more comfortable without that extra weight! I also took off my arm coolers as the worst of the sun and heat was behind us. At the end of the run loop, in the pedestrian village, under the Cabriolet, you either turn left down the finishing chute or you turn right for the second loop. I turned right and did not even look at what was going on in the other direction. Apparently a few friends yelled my name. I did not even see them. The crowd was so loud at that point, and so many people were cheering for us by name (our names were written in big capital letters on our bibs), that sometimes it was hard to make the distinction between random spectators and friends yelling our name. At the start of the second loop, I high-fived a few other friends and gave Alain a kiss. Only a half marathon to go, I can do this! The second loop was slower and that’s when I started to walk up some of the hills. But still I stayed positive and motivated by my second goal, which was to finish before sunset, and still within reach. With 1 km to go (one kilometre!!!) I ran into yet another friend. She ran down the last hill with me. I picked up the pace at the end and felt such exhilaration going left at the top of the hill down the finishing chute. High-fived a few friends again, heard AL just before the finish line, turned around to give him a huge smile and raised my arms in the air for the finish! Yes! I am an Ironman! I said that my first goal was to finish with a smile on my face. Check! The second was to finish before sunset. I succeeded with almost 30 minutes to spare.

As you can imagine, one cannot even get to the start line of an Ironman without a strong support network. Training for an IM is a huge time commitment. I am thankful for my family, AL’s family, my friends and my colleagues' understanding these last few months as well as for all the triathletes, swimmers, cyclists and runners with whom I have trained. What an adventure this has been!

Anything is possible… :)

Thanks for reading; see you in 2016 for the half!

Karine Circé

Karine Circe

 Rudy Says: well done Karine... love the report. Thanks

 Michelle Earle   (Wanted to Buy Items)
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I am looking for a Handcycle ( bike for individuals with disabilities).I live in the Ottawa area but am willing to travel an hour away. I am looking for a bike that is close to the ground that sits up. I am planning to ride in next year's army half marathon and need a bike that can do that with speed.

Michelle  Earle