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Rudy's List
for Monday May 2 2016
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"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." --- Fred Lebow, New York City Marathon co-founder

Don MacDonald`s 60th. Birthday Party was celebrated by taking 30 friends on a 60 K bike ride... not everyone can do that... Congratulations!

TABLE OF CONTENTS
*REG OPEN: Ottawa's Outdoor Swim Club (Tom Anzai)
*Private Swim Lessons With The Swim-zai's (Tom Anzai)
SettlersTrek2016.ca May 15-20 (The Running  Goat)
Perth Kilt Run 2016 - Final World Record Attempt (The Running  Goat)
Zipp 404 rear wheel with Power Tap SL Hub (Ant+) (Paul Smeulders)
Cornwall Run to end MS (Pat b)
For Sale: Giant Defy Advanced carbon frameset, siz (Julian Labrin)
For Sale: Specialized Romin Pro Saddle (Julian Labrin)
For Sale: WOVEN disc carbon tubular wheelset with (Pierre Gauthier)
For Sale: race wkd 1/2 mrthn bib 4 sale 1/2 price (neil reaume)
For Sale: Eclipse Road Bike (John Biddle)
TRI RUDY BIKE BAG (Dawn Haworth)
For Sale: Precor C954i Treadmill (Richard Elkington)
For Sale: MTB - BMC teamelite TE02 29 with XT Full (Mike LaRochelle)
Sonic Carbon Race Wheels (Rob Harris )
Wilier road bike 52cm Ultegra all new gruppo. (Paul Smeulders)
Stevens full carbon Cyclocross 54 cm (Paul Smeulders)
For Sale: Rudy Project Zyon Running and Cycling Su (Chris Liu)
For Sale: RLCT TICKET (Barbara Wilson)
For Sale: Trek 1000 size 650 (Mitch Fallis)
For Sale: Felt Tri Bike. Fits me & I am 5'8" (Pete Beattie)
For Sale: 2014 Easton EA90 SLX Wheelset - Clincher (Cedric Aspirault)
Inauguration of Cornwall Marathon (Ben-Zion Caspi)

 
Welcome to TriRudy.com:
 Jen Leppard        Ottawa 
 Pierre Gauthier        Gatineau 
 John Biddle        Ottawa 
 Mike LaRochelle        Ottawa 
 Barbara Wilson        Orleans 



 

1. *REG OPEN: OTTAWA'S OUTDOOR SWIM CLUB
 Tom Anzai   (General Comments)
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Lots of lane space for all abilities!. We offer the most outdoor pool practices in the area with a choice of 15 practices per week.

Session: mid-June to August end. Early registrants will be offered early bonus practice times indoor early June.

Our exclusive outdoor program is designed for enthusiastic novice lap swimmers through to elite Triathlete and Masters swimmers. With access to a 25-metre outdoor pool we will offer a program for all levels. BONUS: We will also have discounted fees as our 7th Annual co-sponsor in the Bring on the Bay 3K swim, Saturday July 16, 2016 AND 2nd Annual Escape From Aylmer-traz Sat Aug 6, 2016. Look forward to our Fun Friday practice where we think outside of the swim practice box doing fun sets and team challenges!

NEW!: Come to any of the 15 practices as you can fit per week.

MORNINGS:
- Mon/Wed/Fri from either 6:00-7:00am, 7:00-8:00 am, or 8:00-9:00 am
- Tue/Thu from either 6:00-7:00am, 7:00-8:00 am

EVENINGS:
- Tue/Thu 7:30-8:30 pm

Click for more information and online registration!

Read the testimonials

Visit us on Facebook to see candid club photos and videos"
 
Tom Anzai
tom@anzai.com
www.anzai.com
*Ottawa's swim specialists
Masters, Adult stroke clinics, Outdoor program for all ages
Twitter Tweets and
Swim Ottawa on Facebook.
A proud TriRudy Award sponsor and $$ donator!

2. *PRIVATE SWIM LESSONS WITH THE SWIM-ZAI'S
 Tom Anzai   (General Comments)
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We've started getting booked up but still have a few spots open for private and semi-private swim lessons..

Private swim coaches: Andrea, Emily, and Tom Anzai, certified coaches for all skill levels, and veteran open water swimmers are available.

Send us an email indicating:
  • Current swim skill and objectives
  • Availability morning, noon, or night as well as days
  • Indoor pool or open water (e.g., Britannia) preference

    We will confirm availability.

    Send Email Request to service@anzai.com. Hope to see you in the swim!

    *Click here to see upcoming SWIM FUNDAMENTALS seminars, clinics, and outdoor swims
     
  • Tom Anzai
    tom@anzai.com
    www.anzai.com
    *Ottawa's swim specialists
    Masters, Adult stroke clinics, Outdoor program for all ages
    Twitter Tweets and
    Swim Ottawa on Facebook.
    A proud TriRudy Award sponsor and $$ donator!

    3. SETTLERSTREK2016.CA MAY 15-20
     The Running Goat   (General Comments)
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    A re-enactment of the historical 1816 route used by the military to settle the original 40 families of Perth.
    Brockville-Lynn-Athens-Delta-Portland-Rideau Ferry-Perth
    Averaging 15km/day.
    Breakfast/Lunch/Supper supplied. Travelling portapotty and entertainment every night. Camping sites reserved.
    Join 6 days or any day!
     
    The Running  Goat
    therunninggoat@cogeco.net
    runninggoat.com

    4. PERTH KILT RUN 2016 - FINAL WORLD RECORD ATTEMPT
     The Running Goat   (General Comments)
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    4305 runners and counting!

    May 24 registration closes, but you must have a kilt, as deadline to order kilts has passed.
     
    The Running  Goat
    therunninggoat@cogeco.net
    runninggoat.com

    5. ZIPP 404 REAR WHEEL WITH POWER TAP SL HUB (ANT+)
     Paul Smeulders   (General Comments)
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    A fast back wheel with a fine power meter. 24 bladed spokes. Comes with the original head unit, download cradle, tool and a spare set of batteries. The freehub is Shimano 8,9,10 speed compatible. It's Ant+ so your Garmin head unit should see it fine if you don't want to use the PT head unit. I won't ship. You pick it up with cash at my door, $650 or make an offer. See it here: Zipp 404 rear wheel with PowerTap SL hub

     
    Paul Smeulders
    psmeulders@sympatico.ca
    www.ergvideo.com
    ErgVideo: Train for REAL

    6. CORNWALL RUN TO END MS
     Pat b   (General Comments)
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    This was last Saturday. It's the first time Cornwall Run to end MS had a marathon - there were also participants doing shorter distances this year as in prior years. I jogged through the marathon with 74 others ... maybe I'll actually run it some other year? I had a wonderful time. The marathon was very well organized with water and Gatorade every 3 or 4 km with at least 3 people at each location, a great view of nature along almost all the trail, artistic medals and bibs, and supportive & encouraging volunteers. Some water stops had decorations such as a Happy zone at half way, BONK bear a bit later, and sly slogans.
     
    Pat b
    patb@ncf.ca
    web.ncf.ca/eq956


    7. FOR SALE: GIANT DEFY ADVANCED CARBON FRAMESET, SIZ
     Julian Labrin   (For Sale/Rent)
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    Mint Condition full carbon frame and fork. Also includes headset, stem, handlebar, and carbon seatpost. Tire clearance up to 28mm. Internal cable routing for either mechanical or electronic drivetrain. Asking price: $900.
     
    Julian Labrin
    labrinjulian@gmail.com

    8. FOR SALE: SPECIALIZED ROMIN PRO SADDLE
     Julian Labrin   (For Sale/Rent)
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    Excellent condition. Full carbon - rails and body. Minor superficial chips to clearcoat on rails. Width 155mm. Asking price: $100.
     
    Julian Labrin
    labrinjulian@gmail.com

    9. FOR SALE: WOVEN DISC CARBON TUBULAR WHEELSET WITH
     Pierre Gauthier   (For Sale/Rent)
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    I have a set of lightweight, disc specific, WOVEN carbon tubular wheel in great condition. They come with Dugast cyclocross tubular tire (over 100$ each), the rear tire is new and the front one is in great condition. QR included.

    Email me for pictures and/or additional information
     
    Pierre Gauthier

    10. FOR SALE: RACE WKD 1/2 MRTHN BIB 4 SALE 1/2 PRICE
     neil reaume   (For Sale/Rent)
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    will sell for $40 (note you will also have to pay transfer fee $15)
     
    neil reaume
    alison-neil@rogers.com

    11. FOR SALE: ECLIPSE ROAD BIKE
     John Biddle   (For Sale/Rent)
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    54 cm aluminum frame with carbon fork, stays and crankset. Shimano Dura-Ace group set. Absolute mint, less than 800 kms.
     
    John Biddle

    12. TRI RUDY BIKE BAG
     Dawn Haworth   (For Sale/Rent)
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    I am selling my Tri Rudy bike bag, purchased in 2008 from Cyclelogic - only used a handful of times. Great for the budding roadie or triathlete who wants their bike to travel in style! If interested, send me an email - dhaworth@casem-acmse.org or text me at 613 852 5851 - $150


     
    Dawn Haworth
    dhaworth@casem-acmse.org
    www.casem-acmse.org
    Executive Director, CASEM


    13. FOR SALE: PRECOR C954I TREADMILL
     Richard Elkington   (For Sale/Rent)
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    DESCRIPTION
    Precor C954i Treadmill commercial heavy-duty. 3.2 horsepower motor with IFT(Integrated Footprint Technology)-Drive that creates a natural and smooth feel and also allows higher loads and temperatures to be handled.

    Ex-commerical gym machine purchased from fitness depot in 2015.

    FEATURES
    Ground Effect Impact Control System
    Contact Heart Rate Monitor
    3.2 HP Continuous Duty Motor
    4 Workout Programs
    Integrated Footplant Technology

    SPECIFICATIONS
    Dimensions: 86" X 37" X 59"
    Treadmill Weight: 365 lbs.
    Motor: 3.2 HP Continuous Duty
    Belt Width: 20”
    User Capacity: 300 lbs .
    Speed: 0.5 - 12 mph
    Incline: 0% - 15%
    Heart Rate: Polar® Compatible
    Deck: Ground Effects® Impact Control System
    Programs: 4 Workouts
    Display Readouts: Calories, Calories per Minute, Distance, Heart Rate, Incline, METS, Pace, SmartRate®, Speed, Time
     
    Richard Elkington
    Ric E.

    14. FOR SALE: MTB - BMC TEAMELITE TE02 29 WITH XT FULL
     Mike LaRochelle   (For Sale/Rent)
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    BMC teamelite TE02 29 with XT - Large
    $2,450
    Ottawa, Ontario
    Lightly used last summer
    Lightweight all carbon 29er is one of the best carbon hardtails on the market. Superb handling, light and fast
    Short chain stays and stem combined with a low bottom bracket means the bike is both efficient and lively, and a slacker than usual head angle combined with a long top tube for increased stability.
    Beautiful bike.
    (MSRP is $4,000 USD/$5,000 CDN)
    Size Large
    Full XT groupset 2x10 (including brake levers and discs);
    Upgraded the stock XT derailleur for a clutched XT shadow+ derailleur
    FOX 32 Float CTD Remote E-S
    DT Swiss M1700 Spline Wheels (brand new Racing Ralphs tires )
    BMC carbon seatpost and bar
     
    Mike LaRochelle
    mlaro@sympatico.ca

    15. SONIC CARBON RACE WHEELS
     Rob Harris    (For Sale/Rent)
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    Entry Race wheels, excellent condition, used a few times, 1/2 IM, gain an avg. 3kph speed increase on a IM course. New tires, 700x23. $400.
     
    Rob Harris
    2befit@rogers.com

    16. WILIER ROAD BIKE 52CM ULTEGRA ALL NEW GRUPPO.
     Paul Smeulders   (For Sale/Rent)
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    Gorgeous, Ultegra 10 speed 6600 series. Built for Janek Tombak (painted on seatstay) of the Cofidis team. He never rode it, he didn't like the top tube. His loss my gain. Replaced the entire component group with new Ultegra 10 speed group a few years ago and I've never ridden it again. I'm tired of it just hanging around. New chain, cables. Only thing older than the drivetrain group are the Dura-Ace calipers, and silky smooth Dura Ace hubs in Mavic open pro wheels. No pedals. Cash at my door. I won't box this up and ship, you come and get it. $1500 or make an offer. See here: Wilier 52cm at Ottawa Bike classifieds

     
    Paul Smeulders
    psmeulders@sympatico.ca
    www.ergvideo.com
    ErgVideo: Train for REAL

    17. STEVENS FULL CARBON CYCLOCROSS 54 CM
     Paul Smeulders   (For Sale/Rent)
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    Full carbon frame and fork, improvements from stock build: Shimano 105 compact 50/34 crankset, improved oxygen brakes with extended V-brake sized koolstop pads. Comes with the original Fulcrum Racing 7 wheels. NEW Michelin Mud2 30mm cross tires. Frame is 54cm Seat tube, x 54 cm top tube. Original Scorpio stem, seatpost, and bars, Shimano 105 levers, shifters, derailleurs, cogset. This bike never used in a cross event, just gravel riding, and outstandingly well-maintained by the owner. No shipping, cash at my door, $1500 or make an offer. Can be seen here: Stevens Carbon bike 54cm

     
    Paul Smeulders
    psmeulders@sympatico.ca
    www.ergvideo.com
    ErgVideo: Train for REAL

    18. FOR SALE: RUDY PROJECT ZYON RUNNING AND CYCLING SU
     Chris Liu   (For Sale/Rent)
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    Up for sale is a pair of Rudy Project Zyon Sunglasses with the polarized lenses in Matte Black. The frame + lenses are in pristine condition. I ordered it online but it does not quite fit me. More details of the sunglasses can be viewed:

    http://www.rudyprojectusa.com/index_inner_detail.php?group_id=1&item_id=SN225906X

    Asking for 120 for the sunglasses.
     
    Chris Liu
    topherliu@gmail.com

    19. FOR SALE: RLCT TICKET
     Barbara Wilson   (For Sale/Rent)
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    FROM PERTH ; SINGLE ROOM AT QUEEN'S IN KINGSTON ; PRICE $120.00
     
    Barbara Wilson
    barbarawilson142@yahoo.ca

    20. FOR SALE: TREK 1000 SIZE 650
     Mitch Fallis   (For Sale/Rent)
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    Our daughter is off to college in the fall and no longer rides. We have a Trek 1000 hanging up in the garage that would be a great bike for a teen or small rider, into tris or general riding. Comes with Shimano cleat pedals and a set of tri bars. In great shape, not really ridden for the last two years. I also have a bag full of 650 spare tire tubes, just in case.
     
    Mitch Fallis
    lm@persona.ca
    Sponsors: Dairy Queen, Moosehead

    21. FOR SALE: FELT TRI BIKE. FITS ME & I AM 5'8"
     Pete Beattie   (For Sale/Rent)
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    A little surprised that this unit hasn't sold yet but his could be good news for someone. Full Carbon, SRAM Red, Designed to help you to show some class and pick up the pace.
     
    Pete Beattie
    pbeattie@cogeco.ca

    22. FOR SALE: 2014 EASTON EA90 SLX WHEELSET - CLINCHER
     Cedric Aspirault   (For Sale/Rent)
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    Excellent set of wheels from Easton. Extremely light and fast.

    R4SL Hubs front and Rear
    Shimano cassette compatible
    Ceramic bearings

    I can add a set of used (around 500km) Continental GP4000S II for 50$

    Paid just over 1500$ - Open to offers
     
    Cedric Aspirault

    23. INAUGURATION OF CORNWALL MARATHON
     Ben-Zion Caspi   (Race Reports)
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    Short version:

    It was hard! 2nd half is much harder than the 1st.

    Ran the 1st half ~1:52:21, the 2nd half according to the official time 2:02:00, 9:39 minutes slower. :-( If you have math difficulties, finished time 3:54:21.

    Beautiful course.

    Very well organized race.

    Friendliest accommodating person on the organizing team, Phil Barnes.

    Long version:

    As in most years I was running with the group that many of its runners train for Boston. I did not plan to run Boston, but many run the schedule fits for Boston than add few runs and run Ottawa. No, I did not plan to run Ottawa either, so what do I do? Registered to the inauguration of the Cornwall Marathon, which was scheduled two weeks after Boston and 4 weeks before Ottawa marathons.

    Training was OK. The latest winter was very easy on us, not too many very cold weekend, and my body behaved, no significant injuries or illness.

    The organizers of the Cornwall race were caution, planning the first marathon as a learning one, and limited the numbers of runners to 75. Only 75 runners will be able to lay the claim that they were part of the inauguration of the beautiful scenery Cornwall Marathon.

    On the race web site was a description of the course, and part of it was: " The course is fast and has a net downhill elevation profile that includes a few gentle rollers." More on that latter.
    At the end of March I have registered.

    Our group kept training and on the weekend that many traveled to Boston, three of us, Gilles, Colleen and I drove to the Crysler Marina in Morrisburg and rode the course to Cornwall on our bicycles. It was a very pleasant ride of 84 km. The course is point to point from Morrisburg to Cornwall.

    As it is described at the race's web site, it is a beautiful course. It is still early spring, so no flowers or leaves on the tree, but you are deep in nature along the water.

    Race day arrived. The plan of Colleen and I was to drive to the start and get a lift with one of our friends from the finish at Cornwall back to the car after the race. This plan gave us more time to sleep, since you had to be in Cornwall the latest at 6:05 AM on Saturday to be bussed to the started. The other option was to be at the start at 6:40 and the drive to Morrisburg is shorter, so we could sleep a bit longer before the race.

    We arrived to Morrisburg at 6:30. On the drive there we have passed a slow moving car in our way, and were pleasantly surprised to realize that Irina and Alastair were in this car, driving to the start to cheer. Good friends for sure.

    It was a chilly morning, perfect weather for me to run a marathon, a bit above freezing. Shorts, Tee-shirt, gloves and a hat. I was ready to roll.

    I was not too concerned about my finish time, so the plan was to run with Colleen and accommodate her desired pace. The idea was to get a time to qualify for Boston. I though a 5:20 minutes per km will be good, but at the end we decided to run the first half at 5:15.

    Since there were only 75 runners, there was no mat at the start and we all start together at 7 AM. A beautiful morning for a run. Phil explained few things. It was funny to hear him warning us, "watch the house in the middle of the road few hundred meters after the start". :-) It was not a joke.

    I did not do any warm up, and usually on my runs the first two km are very slow. Well not with Colleen. She was too eager for sure, and it was hard to rein her. The first 7 km were done in 36 minutes 5:08 pace. Not the planned pace for sure.

    About 8 km of the start of the race is on firm trail on a bed of soft pine needles. It was pleasant run on this surface and I sure felt the different when we came to the asphalt path.

    At 10 km our average pace was 5:12, still faster than the planned pace. At 14 km we left nature and ran on the Long Sault Parkway. You pass over many islands, each one of them with its unique name. Still beautiful scenery around but you share it with moving vehicles.

    At 21 km our pace was about 5:18 minutes per km and Colleen broke up with me. She told me it is not me, it is her, and I should go my own way. So there I was running alone. The 75 runners at that point were spread all over and if you did not plan to run with somebody you were on your own. For some it can be a difficult experience. I did not mind and kept running. I tried to keep a pace of 5:15 and was able to do so for the coming 4 km. At that point things have changed. Wind and, if you remember the beginning of this story, the few gentle rollers, ganged up on me, and apparently on most other racers, I started to slow down.

    I stopped enjoying the scenery of the beautiful course and was very busy trying to convince my legs muscles to move my body faster. Nope, nobody listened.

    Few km I was able to maintain 5:40 pace and at that point I started seeing the half marathon runners. It was less lonely, but did not improve my pace.

    I forgot to mention that some friends who were driving, moved along the course at few points to cheer. Thanks so much to Jonathan, Chris, Karen, Irina, Benjamin, Alastair. I hope I did not forget anyone.

    I think it was at 33 km I saw Ibrahim (Mike) on his bike. He was cheering loudly. At 36 km my slow running death started. Many km in above 6 minutes pace. Oh well, all I wanted to get to the finish line.

    During the lone run before I started to see the half marathoners, there was no pretty girls with a pony tail to chase and improve my pace. Now there were many, running fast, fresh after 'only' 10-12 km, but I was not chasing anybody. All I was yearning for, was the finish line. And then a ray of sunshine. My dear friends Diane and Dawn showed up on their bicycles.

    I stopped of course to give Diane a hug and she was telling me to move on, I am loosing time. Like I cared.

    They left me riding toward Colleen and I kept me slogging. Km 39 to 40 was the worst. 6:19. I was seriously contemplating walking the rest but it is well ingrained in my head that walking is not an option.

    At that point Dian and Dawn appeared again. It was great to see them, so I picked up the pace. Yea right. The last 2.2 km were blazing fast, 13 minutes. :-(

    Arriving to the finish line, I was welcomed by many of our friends, cheering loudly. They ran the 5 and 10 km races and were waiting patiently for Ezio, Kevin, Colleen and me to get to the finish line after 42.2 km.

    It was a major feeling of relief. I got to end of another 42.2 monster. #34. You might think it is a lot, but listen to that. At the beginning of the race, another runner joined us and we talked a bit. He was running his 161 42.2 km. All I said was, you are a marathon junky, you need help.

    Talking to many of the runners after, the general consensus was that the course was not as fast as we hopped it to be, and most were off of their wishful time. We all agreed though, that it is a beautiful course and was organized superbly, and the medal is beautiful.

    Thanks to all the volunteers and the organizer. Cornwall knows how to throw a party for runners and triathletes. Yes, hope see you in August .

    Again, if you managed to get to this end, thanks for reading.

    Ben Caspi.

     
    Ben-Zion Caspi
    caspibe@gmail.com



     Rudy Says: With a head wind all the way.