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Rudy's List
for Wednesday Jun 29 2016
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A Good Philosophy for Running ... "Don't dwell on it, just do it." --- Megan Hetzel

If you are in the Sharbot lake area ...we are hosting another Canada Day Walk/Run 2,4, 8 k events for $10, Registrations opens @ 9 race goes at 10 a.m. from the local Oso beach. HollywoodRudy@gmail.com

TABLE OF CONTENTS
Meech Lake Tri Entry Fees go up June 30th (Julia Aimers)
Bushtukah Trail Run Saturday July 2nd (Katherine Aldred)
Pool & Open Water Swim Training in Barbados - Nov (Katie Brambley)
Adult Paddling Program (Ryan Stepka)
ECUADOR GALAPAGOS ANDES AMAZON (manny agulnik)
2009 Argon 18 E-112 TRI BIKE (bryan saraka)
De Soto T1 wetsuit for sale $50 (Ben Basu)
For Sale: De Soto T1 Wetsuit $50 (Ben Basu)
For Sale: Xterra Wetsuit for sale (Sue Sutherland)
For Sale: Opus (Deborah Steacy)
IMMT 70.3 race report... sort of (Valerie Pouliot)
Ironman Mont-Tremblant 70.3 (Jordan Monnink)
2016-06-28 OBC 15km Women's Time Trial (Celia McInnis)

 
Welcome to TriRudy.com:
 bryan saraka        kingston 
 Ryan Stepka        Chelsea 
 juan montoya        cornwall 



 

1. MEECH LAKE TRI ENTRY FEES GO UP JUNE 30TH
 Julia Aimers   (General Comments)
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32nd Annual Meech Lake Triathlon
in memory of Mike Collingwood
July 9th, 2016

Thank you for your overwhelming support of the Meech Lake Triathlon!

We are 75% Sold Out and looking for 10 more volunteers!

Entry fees go up on June 30th

Online registration: www.meechlaketri.ca

This event is limited to the first 300 participants

Gatineau Park
1200m Swim
22km Bike
6km Run

Great prizes!! Delicious food!!

In support of the Ottawa Heart Institute

See you at the race!!

Muchas gracias to our Sponsors:
Sportstats
Team Triumph Triathlon Club
Bushtukah
Solefit
Ola Cocina Mexican Restaurant
Upbeet Nutrition
Turris Communications
 
Julia Aimers
julia@pbest.ca
www.pbest.ca
Certified Exercise Physiologist
Triathlon Coach
Team Triumph Triathlon Club
Certified Yoga Instructor
www.teamtriumph.ca

Volunteer Race Director Mike Collingwood Triathlon at Meech Lake
www.meechlaketri.ca

Triumph Triathlon Store
http://www.pbest.ca/triumph-triathlon-store-ottawa/

2. BUSHTUKAH TRAIL RUN SATURDAY JULY 2ND
 Katherine Aldred   (General Comments)
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We are happy to offer weekly trail runs in the Ottawa/Gatineau area!

This weekends run will be taking place in Kanata at the South March Highlands on Saturday July 2, 2016 please arrive with time to get ready as the run will be starting at 8:30am.

We will be meeting at Second Line at Brady Avenue. The run will be approximately 10k looping through the trails. These trails are technical with only small hills. There is a map of the trail on the FB page.

Please like our Facebook page and to keep updated on our weekly trail runs - see FB link below.

If you have any questions please email events@bushtukah.com or post a message to the Facebook page.

Facebook page: https://www.facebook.com/events/611227465713380/
 
Katherine Aldred
kaldred73@gmail.com

3. POOL & OPEN WATER SWIM TRAINING IN BARBADOS - NOV
 Katie Brambley   (General Comments)
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Join The Freestyle Experience as we train and race in Barbados this November.

The Freestyle Experience Camp Barbados is designed for all levels of masters and open water swimmers and triathletes and takes place in sunny Barbados, at the National Aquatic Centre’s outdoor pool and the warm waters of the Caribbean Sea. The camp is timed to occur during the Barbados Open Water Festival (an incredible 5-day event) and the camp pool sessions do not conflict with the BOWF so you can participate in both our pool sessions and the BOWF open water sessions if you wish!

Your camp will include 10 coached pool sessions, specialized swim clinics (think butterfly and starts and turns), yoga with certified instructors, stretch and strength sessions, team activities (paddleboard yoga in the ocean could be interesting?) team meals and social events and the opportunity to participate in the Barbados Open Water Festival with a group of new friends and teamates.

Your coaches, both former Olympians, will guide you through the paces of a typical national team-style camp, while considering your abilities and goals. It will be challenging, but everyone can do it, and those who do won’t regret it!

Check us out at http://katiebrambley.wix.com/freestyleexperience or get in touch at thefreestyleexperience@gmail.com / 613.680.7920

Katie
 
Katie Brambley
katiebrambley@hotmail.com
Kate Brambley

4. ADULT PADDLING PROGRAM
 Ryan Stepka   (General Comments)
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When: Any combination of two or three days a week. Ex. Monday and Wednesday. Or Monday, Wednesday and Saturday. Participants can pick any day of the week, but in order to have a session, there needs to be at least three participants.

Start Date: July 12

Times: 6-7:30pm or 7:30-9pm (Pick one).
*Day times available as well. Contact Ryan for more details.

Where: Anywhere in the Ottawa/Gatineau region (Locations will vary depending on the week. We will try to paddle on different bodies of water to keep things interesting.)

For who: Any adult, who has their own self-propelled, forward moving, water craft. Canoes (Marathon, Outrigger, Recreation), Kayaks (Racing, Recreation) and SUPs). This program is for anyone looking to: become more efficient paddlers, train for races, accelerate your learning and fitness with a coached training group, meet new people, and paddle on many different bodies of water in the Ottawa/Gatineau region.

Cost: $ 60/month (Two times/week) or $75/month (Three times/week)

Meet Your Instructor: Ryan Stepka comes from a background in Sprint Canoe/Kayak, and is proficient in teaching and paddling many different types of canoes and kayaks. Ryan is a certified paddling coach and is looking to pass on his knowledge to everyone who is interested in learning new skills, and building on current knowledge. Whether you are a beginner or an advanced paddler, Ryan will work with you to improve technique, boat control, balance, and fitness to improve efficiency and work towards your paddling your goals.

Contact Information: 613 761 8513 or ryan.a.stepka@gmail.com. Call or email to sign up.

*Private (one person) and Semi-private (two people) coaching sessions available. Contact Ryan for more details.

 
Ryan Stepka
ryan.a.stepka@gmail.com
Ryan Stepka

5. ECUADOR GALAPAGOS ANDES AMAZON
 manny agulnik   (General Comments)
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MULTISPORT ADVENTURE

Explore the diverse highlights of Ecuador in only 10 days

Andean hacienda on horseback

Zipline across a deep canyon above the cloud forest canopy

Mountain bike down the flanks of the world's highest active volcano

Raft Ecuador's best one-day run of the Jatunyacu River

Discover the spiritual world of the Kichwa Indians

Relax and rejuvenate in the mineral-rich,curative Papallacta hot springs

Sea kayak and snorkel in tropical waters full of marine life

Mountain bike pristine coastlines and hike volcanic highlands

Get up close and personal with unique and friendly Galapagos wildlife

Full information about this tour www.okcycletours.com

Ecuador-Andes,Amazon & Galapagos Premium Multisport Adventure

Ottawa to Kennebunkport 4 day fully supported ride still has space.
July 21st. Return on the bus July 25th

Questions: manny@okcycletours.com with over 300 tours on the website
 
manny agulnik
magulnik@gmail.com
www.okcycletours.com
manny
2006 City of Ottawa Bruce Timmerman Award Winner
OkCycleTours okcycletours.com

6. 2009 ARGON 18 E-112 TRI BIKE
 bryan saraka   (For Sale/Rent)
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For sale. Med 2009 Argon 18 E112 Tri/time trial bike. Really only used for one race and about three weeks of training before I packed it in. Bike as pictured with training wheels (mavic) etc. Dura ace components. Not included race wheels and pedals. Call for more info. (Race wheels for sale separate) OR $2800 including 2008 Zipp 900 Disc wheel Look on Pink Bike and search Argon 18 for all photos
 
bryan saraka
bsaraka@sympatico.ca
Bryan Saraka

7. DE SOTO T1 WETSUIT FOR SALE $50
 Ben Basu   (For Sale/Rent)
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I just upgraded my wetsuit so I am selling my older De Soto T1 wetsuit. It's a two piece wetsuit with a sleeveless bib-john and a full sleeved T1 top. The suit has done me well but does have a few tears. It is good for at least a few more seasons and would be ideal for someone looking to get into triathlon or open water swimming. Fits 5'8" to 6'0" and 155 to 175lbs. A steal at $50.
 
Ben Basu
benbasu2@hotmail.com

8. FOR SALE: DE SOTO T1 WETSUIT $50
 Ben Basu   (For Sale/Rent)
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I just upgraded my wetsuit so I am selling my older De Soto T1 wetsuit. It's a two piece wetsuit with a sleeveless bib-john and a full sleeved T1 top. The suit has done me well but does have a few tears. It is good for at least a few more seasons and would be ideal for someone looking to get into triathlon or open water swimming. Fits 5'8" to 6'0" and 155 to 175lbs. A steal at $50.
 
Ben Basu
benbasu2@hotmail.com

9. FOR SALE: XTERRA WETSUIT FOR SALE
 Sue Sutherland   (For Sale/Rent)
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Xterra vortex women's medium large (WMLA). Only warn twice in open water. Not a good fit for me. Retails $400USD, purchased for $343CA. Please click on website link for sizing chart. www.xterrawetsuits.com
 
Sue Sutherland

10. FOR SALE: OPUS
 Deborah Steacy   (For Sale/Rent)
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XS opus Sibelius for sale in good condition
Small frame

Asking $1000

Contact doraa.milton@gmail.com
 
Deborah Steacy



11. IMMT 70.3 RACE REPORT... SORT OF
 Valerie Pouliot   (Race Reports)
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I spent this past weekend in Mont-Tremblant for the 70.3. This was my first time at a half ironman event where I was neither a participant nor a volunteer -- so this made for a whole new experience for me. I was there in support of my husband, who was completing his second 70.3 race.

I have to say, my view on racing has changed in the past year or two, being afflicted with various injuries and having a little less time to train than in the past. Last year, the only goal I had for every race I did was simply to have fun and finish. This resulted in my slowest-ever -- but also my most fun -- half-IM race.

So, that being said, here are my impressions about IMMT 70.3, from the other side of the barriers.

Right off, Ironman races are run like a business. I know, that is exactly what they are to the brand, and they do run a big show. But it FEELS like a business. Nothing more, nothing less. And that's not so nice. As an athlete, I love it when it feels like it's all about the athlete, and the athlete's experience. With Ironman, I have come to realize that it's all about what Ironman can sell to the athlete, and at quite a premium price. Nothing truly feels like it's about the athlete. Besides, I have also come to realize that big races with very high numbers of participants are not so appealing. There is a lot of lining up and waiting; it makes it very difficult to find your groove in the water, and even on the bike and run, as you always seem surrounded by others also looking for their space.

Don't get me wrong -- it's great to see so many like-minded people, catching up with those you seem to bump into at every race and meeting new people. It's also very exciting to join the throngs of people on the beach, waiting for someone to walk by with a head on a pike wearing the same colour cap as the one you received with your race kit. There was a fighter plane after the national anthem, and fireworks marking the start for the first few waves (right up until the fourth or fifth wave when half of them went off toward the crowd rather than into the sky). The sea of bikes in the transition zone is quite a sight, and you could very well sit and watch people running by for hours on end.

Yet everything is so impersonal, and there are certain things that Ironman does that you would never see at smaller races. A striking example was the mandatory 4 o'clock race meeting in 30+ degree weather under the hot sun. The first 15 minutes provided no information that was vital or essential to participants; there were spokespeople, messages from sponsors, and a lot of blah, blah, blah, before they actually got down to it. All the while, race participants are standing or sitting around outside, packed together in a hot square, forced to listen to non-essential information. If this was a smaller race, the meeting would have started with "since it's so hot, we'll keep this short and sweet so that you can be on your way as quickly as possible to find a cool place to rest up for the big day tomorrow," and there would not have been too much unnecessary talk.

My husband's description of the food at the end of the race also did not sound all that great. I think we had a better spread at the Cornwall tri.

What is also nice with smaller races is that you don't usually have to get there soooo long in advance and everything is way more relaxed and easygoing. Takes some of the stress out of it.

As for the race itself, well, everyone knows it was a scorcher on Sunday, and you could see it on the racers' faces. Everyone worked really hard, and most suffered, I think! Lionel Sanders impressed with a fantastic performance, and such a gracious demeanour. Not all top-level athletes would take the time to high-five just about everyone who had their hand out along the chute through the village to the finish. Okay, granted, as my husband pointed out, when you finish that fast, you actually don't have to suffer through the worst of the heat, but still! It was a hot day, both for athletes and spectators, but most still seemed in good(ish) spirits.

As for me, I have to say that what I really learned on Sunday is that sometimes being a spectator can feel just as exhausting as actually doing the race. I was towing two children with me (okay, two teens, but don't think that that necessarily made it easier than if they were really small), and walking all over the place to try and spot dad at various stages of his race was a lot of work! I was happy when he crossed the finish line, mostly because he actually put in a great performance (which is sad because my days of beating him in this event are definitely over), but also because it meant that I was also done. It felt great standing on one of the climbs along the end of the run course winding through the village, holding up a sign and trying my best to cheer people on by name (it always feels good when people do it for me, and God knows a lot of people needed it by that time!), but it was tiring! I know, it was nothing like what the racers were feeling, but I really tried to give it my all.

In the end, I was glad to see this race 'from the outside.' Although not once on Sunday did I think to myself, 'I wish I was out there myself,' it did make me want to do another half-ironman distance race -- but a smaller, independent one. Peasantman was great last year; now I have my sights on other smaller races. Hopefully I will be doing Musselman, Tinman, or maybe even Peasantman again with my husband in the next couple of years. Really. If you want to keep the race fun, I urge you to take a look at smaller races, the kind that are put on by people or organizations that do one (and only one!) race per year, but they do it so well and with such attention to the athlete that they are worth returning to again and again. I will be doing MEC Ottawa's first-ever triathlon race in a couple of weeks and I fully expect it to be one of those races. MEC puts on events that are very eco-conscious and athlete-centric, and this one is in a very special setting. If you are looking for a fun event that is extremely affordable, I strongly urge you to consider this one! There is still time to register.

Aimee, I was glad to see that you are back on the racing scene! Although I refer to you as my 'nemesis' when I talk about races to my husband because in the couple of years that we overlap in terms of age group, I know I don't stand a chance when I see your name on the race roster, I have missed seeing you at the races, so it was good to see you racing again... and good that I was not out there myself, trying (in vain) to catch up to you.
 
Valerie Pouliot

12. IRONMAN MONT-TREMBLANT 70.3
 Jordan Monnink   (Race Reports)
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For those of you who read my Eagleman race report from two weeks ago, you know things did not go so well for me on that day. Well, here we are 14 days later with a chance to redeem myself at Ironman Mont-Tremblant 70.3, my favourite race.

The weekend in and of itself did not start out too auspiciously. Upon taking the exit into Montebello, a wheel bearing on my girlfriends car broke and we were sent into a vicious wobble and forced to the side of the road. With the car rendered useless, we jumped into a cab (don’t worry, I shoved my bike into the trunk) and were carted off to await CAA and new car in Montebello. The best part of this was that Rockfest was happening in Montebello and the scene was wild. We waited patiently while I hovered over my bike, keeping a close eye on the thousands of heavy metal and punk rockers who thought I had a “sweet bike”. Anyways, the two hour trip took 4 hours but we made it regardless.

To the race! For those of you who raced, you know it was a great day, albeit a little on the warm side. The water was nice and calm in the morning and Mont-Tremblant always does a great job at getting the athletes and crowd excited for the race. As soon as the cannon went off, myself and 30 other pros jumped into the water and began swimming. I tried desperately to hang on to the front pack, but still had to watch what seemed like 4 guys pull away. After about 300m, I got myself into a groove but was still working really hard. In the end, I ended up in a bit of no mans land between the lead pack and a second chase pack about 30 seconds behind me. In the end, I pulled off a PB open water swim with a time of 24:42 and came out just in front of the likes of Taylor Reid, Trevor Wurtele, and Cody Beals, a definite confidence booster. Thanks to Tony, Mark, Sean and Lynn who push me so hard in the water at the Carleton University Masters Swim group.

Leaving the water I started the half-marathon portion of the race, oh wait, I mean transition. I jumped on the bike and to my dismay, my Di2 was unresponsive. The thoughts and comments that can travel through your head at a time like this are alarming. I had just got into my shoes and now I had to take away all the momentum I had going to get myself onto the Monte Ryan portion of the course. I had to pull over, frantically start hitting my rear derailleur and hope that something would click. It did start to work, but it probably cost me about a minute. Worse than that, I had to watch Cody, Trevor and Taylor take off down the road and out of site. The rest of the bike was tough, as was expected. I caught a few riders on the return trip down Monte Ryan at about the 70k mark, which was a confidence boost for sure. I finished with a split of 2:18:00.

The run was gruelling, that’s all I can really say about it. It was hot and that middle 10k portion of the run always seems so long. Thankfully, I thought there were a ton of aid station and as usual, the volunteers were really great. I had a nice first 15k, running at about a 3:50/km pace, but I really suffered on the last portion with the hills. I literally ran out of gas. All in all, I finished 10th place in the male pro field, which I was really happy with considering the depth and quality of the field. I think it was a tough day out there and although it was not my best performance, I saw areas where vast improvements can be made to compete with those top guys. Big time shout out to Lionel, Trevor, Cody, Taylor and the rest of the Canadian contingency that competed on the weekend. They all performed great and they always motivate me to train harder and improve.

Thanks for reading,

Jordan
 
Jordan Monnink
jmonnink@gmail.com
Cyclelogik
Iron North Fitness
Felt Bicycles
Multisport Canada
Zizu Eyewear

 Rudy Says: love the report ...tkx Jordon

13. 2016-06-28 OBC 15KM WOMEN'S TIME TRIAL
 Celia McInnis   (Race Reports)
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For stats/pictures associated with this report, see:

http://www.timetrial.ca/cgi-bin/ttq.pl?Q_series=WTT&Q_date=2016-Jun-28

Tonight was apparently a night for the youngest and oldest - Oldest rider, Veteran E (70-79 years old) Jean Cooper managed to tie her season-series best while Peewee (10-12 years old) rider Ruby Kofoed actually managed to post a 3.34% cube speed improvement.


The rest of us reported finding the night sluggish, but we were all glad to be out there getting a good workout.


For your interest, have a look at the result after applying the OBC age-handicaping algorithm and an VTTA-inspired age/gender handicap algorithm. The first of the algorithms could be considerably more generous for riders of Ruby's or Jean's ages, whereas the 2nd makes no improvement at the young end of the spectrum, and, in the eyes of the British inventors, is perhaps too generous at high ages and not generous enough for gender. It would be great to have access to a large amount of good quality aerobic/power age/gender scientific data to establish some better handicaps. Any leads?



 
Celia McInnis
celia@drmath.ca
http://www.timetrial.ca
Visit http://www.timetrial.ca/ for a tool to track, analyze and compare ABC, CYF and OBC time trial performances in tabular or graphical format. This service is donated by myself for your pleasure and benefit. If your club would like to have results available here, send me an email!