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Rudy's List
for Friday Aug 29 2014
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"So if you’ve ever ridden a loop with me, gone for a run or pushed me in the pool or the lake, thank you. You’ve helped me on this incredible journey." --- David Markin (ALOHA!
MAHALO!)

T.G.I.F.

TABLE OF CONTENTS
High Performance Draft Legal (Greg  Kealey)
Have A Great Weekend - hopefully at The Canadian! (Christine McKinty)
Peak Centre Swim Program - Registration Now OPEN! (PEAK  Centre)
Army Run half marathon bib (Mae  Johnson)
Be: Better. Faster. Efficient. Strong. Guaranteed. (Technosport Coach  Duane Jones PhD, CSEP-CPT)
For Sale: Army Run 1/2 Marathon (Alex Marn)
FOR SALE: ARMY RUN HALF MARATHON (Mike Elston)
Garmin 610XT Bundle (N Flanders)
For Sale: Tri / TT Dedacciai Chrono (Complete Bike (Erwan Peres)
For Sale: TREK 5000 WSD Road Bike - Full Carbon (Laurel Johnson)
Orbea Orca Road Bike (Dave Harju)
TREMBLANT 4bedroom chalet... (manny agulnik)
From the back of the pack at Cornwall Olympic Tri (Vicki Plant)

 
Welcome to TriRudy.com:
 Alex Marn        Ottawa 
 Katie Power        Ottawa 



 

1. HIGH PERFORMANCE DRAFT LEGAL
 Greg Kealey   (General Comments)
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HIGH PERFORMANCE DRAFT LEGAL PROGRAM

This is an integrated program combining knowledable coaching with sport physiology, bio-mechanical assessments, nutritional support, psychological programs and immunological awareness and tracking.


High performance coaching is about more than programming and planning coaches need to work on a multi disciplinary environment that goes beyond just tracking times. Our HP coaches are trained to think critically and work with each athlete to produce the best results in the time line given. We are aligned with sport professionals including massage and, physiotherapy, sports nutritionists, and cognitive training.


Athletes are tested 2x per year by sport movement specialists to determine strength imbalances and flexibility issues, a strength coach and physio therapist then develop a personalized strength program.


High Performance fees include all memberships, fees and access to facilities used. HP athletes receive priority booking and discounted fees for massage and physiotherapy at LIQUIDGYM our partners in performance.


HIGH PERFORMANCE SCHEDULE is based upon the individual athletes needs and includes up to 20 hours of coached training sessions per week.


FEES - members $369.00 per month + hst.

for more information please visit our website or contact the club

 
Greg  Kealey
endurancentre1@yahoo.ca
www.bytowntriathlon.com


2. HAVE A GREAT WEEKEND - HOPEFULLY AT THE CANADIAN!
 Christine McKinty   (General Comments)
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Have a great weekend everyone!

Hopefully your plans include participating in The Canadian or volunteering with us.

Check out the following for details and the 'click here' in the light green border box below the header for the updated newsletter for the event:

http://www.somersault.ca/eventcanadiantridu.htm
http://www.somersault.ca/eventcanadianrun.htm

Still want to volunteer? Email me directly!

Good luck to everyone this weekend and no matter what you are doing, have fun!
 
Christine McKinty
christine@somersault.ca
www.somersault.ca
See you at the races!

3. PEAK CENTRE SWIM PROGRAM - REGISTRATION NOW OPEN!
 PEAK Centre   (General Comments)
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Are you new to triathlon and keen to learn the technical aspects of swimming? Are you a seasoned veteran looking to take your swimming to the next level this off-season? Look no further than the Peak Centre Swim Program!

Program details:

- Suitable for beginners to elite (proper lane designation)
- 3 morning group training sessions per week (Mon, Wed, AM)
- 1.0 & 1.5 hour sessions
- Periodized training plan with seasonal focuses on technique, training and racing
- Sessions completed Mondays/Wednesdays (6-7am)and Saturdays (7:30-9:00am) @ Plant (930 Somerset St)

To register visit: http://www.peakcentre.ca/sport-specific/swimming/ or contact the Peak Centre directly at 613-737-7325
 
PEAK  Centre
info@peakcentre.ca
www.peakcentre.ca
PEAK Centre: Because everyone deserves to train properly

4. ARMY RUN HALF MARATHON BIB
 Mae Johnson   (General Comments)
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Selling my Army Run Half Marathon bib for only $50!

Please email me at mae.johnson@hotmail.com

Thanks

 
Mae  Johnson

5. BE: BETTER. FASTER. EFFICIENT. STRONG. GUARANTEED.
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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TECHNOSPORT'S BRONZE Emerging TRI Swimmers Program- Just $899 for 12 months.
Fantastic price - amazing results.
Save when you pay upfront before Sept 1!

Available to ALL: members & non-members!
Also available – $249 for 3 month program!

So you want to do triathlons and swimming is not your strongest leg? Let us change that! This program is a great option for new swimmers –improve and integrate with experienced group! Once you’ve mastered the skills you may be integrated into our main program! This program has a coach dedicated to small group coaching.

This program begins with exclusive water awareness which includes:

Streamlining / Balance / Stability
Effective push off from wall
Body rotation
Sculling and kicking drills
Head positioning /Breathing patterns
Video analysis
And much more!

Register and pay online at:
www.technosport.ca/technosport_swim_and_triathlon_club/bronze-emerging-tri-swimmers-program-just-899/
 
Technosport Coach  Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

6. FOR SALE: ARMY RUN 1/2 MARATHON
 Alex Marn   (For Sale/Rent)
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I am unable to run in this years race. Bib for sale $70. I will cover the transfer fee.
 
Alex Marn

7. FOR SALE: ARMY RUN HALF MARATHON
 Mike Elston   (For Sale/Rent)
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Army Run Half bib for sale. $70 + transfer fee.
 
Mike Elston
elston262@yahoo.ca

8. GARMIN 610XT BUNDLE
 N Flanders   (For Sale/Rent)
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just got it back from warranty. Replaced watch AND charger.
Still original warranty remaining.
Not used - it just came back today.
$275 firm.
What you get - watch, original packaging, hrm strap, ANT+ usb dongle and charger.
 
N Flanders
cyclingstuff@hotmail.com

9. FOR SALE: TRI / TT DEDACCIAI CHRONO (COMPLETE BIKE
 Erwan Peres   (For Sale/Rent)
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SIze M (54)

Full T800 fiber 3K Carbon FrameSet - Internal cable routing

Aerodynamic seat post section with adjustable saddle clamp


Vision/Profile Design Aero-Handlebar

R2R Shifter 10 Speed

Carbon Derailleur


Vision TriMaxCarbon Crankset with Ceramic BB


WheelSet:


Reynolds Disk + Zipp 1080


excellent condition < 800 kms



http://www.kijiji.ca/v-view-image.html?adId=1014795212&image=0&enableSearchNavigationFlag=false
 
Erwan Peres
eperes@uottawa.ca

10. FOR SALE: TREK 5000 WSD ROAD BIKE - FULL CARBON
 Laurel Johnson   (For Sale/Rent)
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Jet blue and titanite black. Women's specific design from TREK. Size 51. Absolutely perfect condition, rarely ridden due to preference for mountain bike. OCLV 120 Carbon frame. Bontrager Race fork and wheels. Mainly Shimano Ultegra with some 105. Crankset Bontrager Race Lite 52/42/30 with SRAM 970 9 speed cassette - 12-26. Pedals and saddle included. Rubber is mint condition on the tires. $1200 OBO.
 
Laurel Johnson
laurel.johnson@forces.gc.ca
Team B3 supported by RE:FORM Body Clinic, Cyclelogik Powered by Caffeine, Yogatown Ottawa and Stittsville, SWTechnologies, and Packed Apps.

11. ORBEA ORCA ROAD BIKE
 Dave Harju   (For Sale/Rent)
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Hello,
I am selling my 55cm 2012 Orbea Orca- Gold carbon (their best) road bike with full Dura-Ace. Fits someone 5'10 - 6'2. It has a carbon Bontrager stem and carbon Bontrager handlebars. It has never been raced, crashed or on a trainer and it is in perfect condition. Asking $3100 with Aeolus 6,5 wheels or $2600- without wheels. Retailed for $8500.
 
Dave Harju
daveharju@videotron.ca
www.daveharjucoaching.com
Timex Multisport Team

12. TREMBLANT 4BEDROOM CHALET...
 manny agulnik   (For Sale/Rent)
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TREMBLANT 4bedroom chalet available for rent for winter season . Old Village Lac Mercier




For winter users, the bike path is practically in front of our door for cross country ski/ snowshoe as is the lake. For summer, the path is paved for cycling, in-line skating etc. We have access to Lac Mercier which is gorgeous in all seasons. Four bedrooms sleeping 6-7, 2 bathrooms including jacuzzi tub, wood burning fireplace, washer/dryer.parking for two cars, turn-key.Sleeps 6-8 photos on the attached links.

Any questions, please contact us at :

magulnik@gmail.com; paula.manny@bell.net or contact our agents: Linda Johnson and Kim Richardson at MTRE.


Rental link below :

http://www.tremblantrealestate.ca/en/listings.php?i=2723&ref=%2Fen%2Ftremblant-seasonal-rentals.php%3Fp%3D2

For sale link below :

http://www.tremblantrealestate.ca/en/listings.php?i=2447&ref=%2Fen%2Ftremblant-country-properties.php%3Fp%3D5



 
manny agulnik
magulnik@gmail.com
www.okcycletours.com
manny
2006 City of Ottawa Bruce































Timmerman Award Winner
OkCycleTours okcycletours.com

13. FROM THE BACK OF THE PACK AT CORNWALL OLYMPIC TRI
 Vicki Plant   (Race Reports)
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Okay, time for another race report from the back. Seriously, really far back.

Off to Cornwall on Saturday, with a room booked at St. Lawrence College. Some misdirection from the GPS which wanted me to cross the bridge to the U.S., and then make a U-turn and come back. Good reason to ignore the GPS. Check-in at the college was a bit confusing, but I finally got my room. The room had one of those bathrooms accessible from 2 rooms, not sure how to keep the neighbour out if I'm in there. Good thing there did not seem to be a neighbour. I could tell you a funny story about this guy called Bill, checking in at the same time as me, but I'll save that for good friends. And no air conditioning in the room-it had not occurred to me that there would be none. That was a shock and almost made me go to a hotel.

Dinner, race orientation, relaxing (not much to do in a dorm room), bed.

Dozed for a couple of hours, then up and put the race face on. No coffee before the race, not pleasant.

River was calm for the swim. All I can say is that I felt like I was swimming just fine, maybe a bit zig-zaggy, but the other swimmers were faster, or maybe straighter, or maybe the current helped them.

Lots of hands to help me out of the water, trudged up the hill, and a kind wetsuit stripper helped me off the ground once she did her job, arthritic knees don't like kneeling.

It was easy to find my bike.

4 loops of the bike course, I think Jeff (as in Jeff and Peggie) cheered for me 7 times as I went by. I made sure I was aero after the first time I passed him, I had to look good. I managed 2 full bottles of Gu Brew. At one point, a squirrel dashed across the road in front of me, poor thing was terrified. I'm glad I didn't hit it.

Finally back to the T-zone. Yikes, now I have to run 10 km. It was 11 a.m. by then. It was getting hot and I was getting grumpy. Actually, I think I was already grumpy.

All I can say about the run is that it was hot, there was a lot of water available, and I wasn't having fun. Looking at my stats after the race, it was by far my best leg, meaning that I was faster than a few people.

Overall, Rob Allen puts on a terrific race in Cornwall and I will be back. My goal was to finish, and I met that goal. Thanks to coach Jane.

Watch this space for a race report in 4 weeks. Let's see how grumpy I am then!


 
Vicki Plant
vickijplant@gmail.com