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Rudy's List
for Thursday Aug 28 2014
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"Friendship is, sharing last piece of chocolate." --- unknown

Just another great swim evening... but this time a finish with and TriRudy Ice bucket challenge.

TABLE OF CONTENTS
Capital Vélo Rally- Sat Sept 6 (Dick Louch)
Running in the 1000 Islands (Marianne Carlyle)
Marathoners Gone Viral (sindy hooper)
Left behind at O'Brien Beach (Louise Boudreault)
Cyclosportif Perth (Rick Hellard)
For Sale: Army Run Half Marathon Bib - Sept. 21st (Alex Waite)
For Sale: Army 1/2 Marathon Bib for Sale (Monica Martinez)
For Sale: Brand New Easton MTB Wheelset $650 (rob parniak)
Demo clearout bikes (Fresh  Air Experience)
For Sale: Army Run Half Marathon Bib for sale (Laurel Johnson)
For Sale: Bike Trainer for sale (Patricia Coons)
2014-Aug-26 WTT 15km Invitational (Celia McInnis)
IMMT Report & My Journey to Ali'i Drive (part 2) (David Markin)

 
Welcome to TriRudy.com:
 Alex Waite        Ottawa 
 Les Kom        Ottawa 



 

1. CAPITAL VÉLO RALLY- SAT SEPT 6
 Dick Louch   (General Comments)
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Capital Vélo Rally is a fun-filled day of cycling through the streets of Ottawa. Riding in a team of 3-6 people, decipher the route, find answers to quirky clues and quizzes, and test your skills in a friendly challenge with other rally-riders! Registration includes a light breakfast, rally snacks, drinks, and prizes for every participant.

Details at www.capitalvelofest.ca

Register solo or with your team of friends and family with Eventbrite
http://bit.ly/1yWpahy
 
Dick Louch
www.capitalvelofest.ca
Ottawa's bicycle festival organization

2. RUNNING IN THE 1000 ISLANDS
 Marianne Carlyle   (General Comments)
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27th Annual Mark Darroch Half Marathon and James K. Carlyle 5km, presented by Brockville Road Runners (www.brockvilleroadrunners.com) happening Sat. Sept. 6. Here's your chance to run along the beautiful St. Lawrence River, through the 1000 Islands and support a local charity. Proceeds from the race support Ontario SPCA Leeds & Grenville Branch. Entry fee is very inexpensive ($20 Adult, $10 Highschool student or $35 Family)Donations are accepted above the entry fee, tax receipts will be issued.
Tech tees are available for first 100 entrants.
Half Marathon starts at 8:00am; 5K at 9:20 am
Course is out and back along Thousand Islands Parkway (Rockport to Mallorytown Landing). Certified Course: http://www.mapmyrun.com/routes/fullscreen/19918670/
Start/Finish Rockport Community Centre, Rockport, ON.
Online registration is now available through Running Room http://www.events.runningroom.com/site/?raceId=11008

... Rick H & Nancy C will you be back this year to race? It'd be great to see you and some of the 'original' tri/swim/run friends from the Ottawa area
 
Marianne Carlyle
carlyle.marianne@sympatico.ca
Marianne

3. MARATHONERS GONE VIRAL
 sindy hooper   (General Comments)
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Have you gone through chemotherapy? Have you watched someone close to you go through it? If you haven’t you’re very fortunate. It’s horrible! Months and months and months of trips to the hospital, IV’s, blood work, nausea, fatigue, vomiting, hair loss, low blood counts, then feeling crappy for years after wards!

Can you imagine a world without chemotherapy? Where people who get cancer don’t have to go through all that?

Imagine replacing chemotherapy with a few injections of a virus that would attack and kill cancer cells, giving only flu like symptoms for a few days. Imagine a virus that could kill chemo resistant cancers, like pancreatic cancer (PC). Dr John Bell is researching such treatment right here at The Ottawa Hospital.
http://lifetri.blogspot.ca/2014/07/viruses-bring-hope.html

There are some cancers, like PC, that even toxic chemotherapy can’t kill. This is why the average survival for PC is only 6 months, and only 6% of those diagnosed live for 5 years - for all other cancers combined the 5 year survival rate is over 60%. You would think that with such poor survival rates a good chunk of research funding would go to PC. The unfortunate reality is that it receives only 0.1% of the funding in Canada.

I was diagnosed with pancreatic cancer on Jan 2, 2013. So far, I’ve beat the odds. In the 20 months since diagnosis I’ve gone through a 7.5 hour surgery, 17 rounds of chemotherapy, 28 days of radiation, I ran a 5k, 10k, and two ½ marathons, finished Ironman Canada 2013 while on chemotherapy, raced 3 half Ironmans, and, with the help of my family and friends raised $46,805 for Pancreatic Cancer Canada. If there’s one positive thing that cancer does for you – it reminds you to live life to its fullest.

The flip side is this; I know what it’s like to live in fear, waiting for a chemo-resistant cancer to return. So, I'm trying to do something about it. I'm setting up a team to run The Ottawa Marathon on May 24, 2015. We’re “Marathoners Gone Viral”;
 raising money for Dr Bell’s “oncolytic virus “research at The Ottawa Hospital
 raising hope for a cure, for the thousands of people living with pancreatic cancer.

Why a marathon? Because marathons are EPIC and I haven’t done one since my diagnosis. The Ottawa Marathon is the largest and most awesome marathon in Canada. In 2015 there will be 8,000 of us running. Registration opens this Tuesday September 2nd. If you’d like to be part of our team, please register under the charity: The Ottawa Hospital Foundation. Once registered you will be directed to The Ottawa Hospital Fundraising Page, where you then register with our team “Marathoners Gone Viral”. Once you’re registered, please email me at sindyhoop@gmail.com so I can add you to my email distribution list.

Here’s what’s in it for you:
 You get to be part of an awesome marathon team; with lots of fun and support.
 I’ll arrange a tour of Dr Bell’s lab, so you can see first hand the amazing research being done.
 I’ll set up a series of awesome speakers, to inspire/educate us and raise money along the way.

You may think you can’t complete a marathon – I know you can. I believe in “possibilities” ….. I have to, I live with pancreatic cancer. If you’re new to running, no worries, we have 7 hours to finish. http://lifetri.blogspot.ca/2014/08/the-7-hour-ottawa-marathon.html. I can refer you to an amazing coach, who will set up a training program specifically designed for your level of fitness and get you to the start line happy and healthy.

To help keep our training on track through the fall, we’ll participate in two events: the Mission Possible 5k on Saturday, November 8, 2014 and The Ottawa Resolution Run 10k on Wednesday Dec 31, 2014. Our plan is to reach the New Year being able to comfortably complete a 10k at our goal marathon pace.

This is an awesome opportunity for us to raise awareness and money for pancreatic cancer research. Our success will be in the money we raise AND the number of us achieving what we believe right now to be impossible. Let’s go for it. Let’s all accomplish something extraordinary and save some lives in the process!

Sindy

My fundraising page with Pancreatic Cancer Canada http://www.pancreaticcancercanada.ca/site/TR/Events/General?pxfid=1890&fr_id=1060&pg=fund


 
sindy hooper

4. LEFT BEHIND AT O'BRIEN BEACH
 Louise Boudreault   (General Comments)
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After a great early morning swim, I made the unfortunate mistake of leaving my swim cap, and more importantly, my goggles at O'Brien beach. It's a Swim Ottawa cap (white) and Aqua Sphere goggles (black). If anyone picked them up, I'd love to have them back!

Louise Boudreault

 
Louise Boudreault
l_boudreault@videotron.ca
Sponsored by Moksha Yoga Ottawa, RE:FORM Body Clinic, SWTechnologies, and Packed Apps.

5. CYCLOSPORTIF PERTH
 Rick Hellard   (General Comments)
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Hey gang.

Registration for this great set of rides is now open! Save some money and sign up now!

We thought you would like to know about some of the changes for the 2014 edition of Cyclosportif Perth.

We have new routes, new distances, bigger signs (10 times bigger!), but promise the same great feel at the event.

As a side effect of the new routes, Elm Grove Rd is no longer part of the various road routes, so the gravel is gone, unless there is construction somewhere else between now and then.

There are just so many great roads out there to play on, and we have been having a hard time deciding routes, we decided to offer even more options. This year’s choice of distances has grown by four with some slight modifications to the others.

The Roadie 41k-same great ride!

The Roadie 70k-NEW distance!

The Roadie 105k-NEW route!

The Roadie 141k-NEW route!

The Roadie 175k-NEW route!

The Roadie 202k-NEW route!

The Roadie 235k-NEW distance!

The Dirty 90k

Have a look at the website to see the new routes, and start dreaming of a day/weekend as nice as we had last year. And riding. Start riding.

Take care,
Rick and Don
www.cyclosportifperth.ca

 
Rick Hellard
zone3sports@gmail.com
www.zone3sports.com
Please Share the Road

Ottawa's most experienced Triathlon Coach

Event Director of the Winterlude Triathlon
Ultimate Run for Men's Cancer
GCWCC Wellness Challenge
Cyclosportif Perth

Sponsored by: Mizuno Running, Bushtukah Great Outdoor Gear, Trek Bicycles, Ryder Sunglasses and Zone3 Performance Wetsuits

6. FOR SALE: ARMY RUN HALF MARATHON BIB - SEPT. 21ST
 Alex Waite   (For Sale/Rent)
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Injured and can no longer participate in the race. Asking $75.00 for bib and $15.00 to cover transfer fee. Please contact me directly by email. Thanks!
 
Alex Waite
alexandra.k.waite@gmail.com

7. FOR SALE: ARMY 1/2 MARATHON BIB FOR SALE
 Monica Martinez   (For Sale/Rent)
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Due to an injury, I will be unable to run the Army 1/2 this year. If interested in a bib, please contact me at monicamartinez@kpmg.ca or 613-614-6555. Thanks
 
Monica Martinez
monicamartinez@kpmg.ca
Monica Martinez

8. FOR SALE: BRAND NEW EASTON MTB WHEELSET $650
 rob parniak   (For Sale/Rent)
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Easton EA90 XC 29er wheelset. New, unused 2014 model. 142x12 rear hub and 15mm thru axle front hub. Six bolt disc hubs. UST rims (valves included.)Here's a good description: http://www.competitivecyclist.com/easton-ea90-xc-wheel-29in?ti=U2VhcmNoIFJlc3VsdHM6ZWE5MCB4YzoxOjM6ZWE5MCB4Yw&skidn=EAS000B-FRO-S9X100QR
 
rob parniak
rparniak@gmail.com

9. DEMO CLEAROUT BIKES
 Fresh Air Experience   (For Sale/Rent)
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Year-end Demo/Used bike sale - we have the following demo bikes or used employee bikes available for sale. Please call ahead to confirm bike is in store before visiting. 613-729-3002

2014 Giant Anthem 27.5 3 (Size Large)
http://www.giant-bicycles.com/en-ca/bikes/model/anthem.27.5.3/17638/73359/
Regular $1999. Sale $1,499

2013 Giant TCR Advanced 0 (Size M/L)
http://www.giant-bicycles.com/en-ca/bikes/model/tcr.advanced.0/12286/58181/
Regular. $4,399. Sale. $3199

2013 Giant Avail Composite 1 (Size XS)
http://www.giant-bicycles.com/en-ca/bikes/model/avail.composite.1/12293/58214/
Regular. $2,599. Sale $1,899

2014 Giant Trance 27.5 3 (Size Medium) AVAILABLE SEPT 15
http://www.giant-bicycles.com/en-ca/bikes/model/trance.27.5.3/17650/73506/
Regular $1949. Sale. $1,499


PLUS: Huge in-store savings on new Aero and Performance bikes, as follows:

2013 Giant Propel Advanced SL 3 (Size L)
Regular $5,199. Sale $3,899

2013 TCR Advanced Rabobank (Size XL)
http://www.giant-bicycles.com/en-ca/bikes/model/tcr.advanced.rabo/12286/58180/
Regular $3,559. Sale $2,299




 
Fresh  Air Experience
freshair@magma.ca
www.freshairexp.com
The team at Fresh Air Experience
1291 Wellington St, Ottawa
Store phone: 613-729-3002

10. FOR SALE: ARMY RUN HALF MARATHON BIB FOR SALE
 Laurel Johnson   (For Sale/Rent)
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Selling for a friend who can't run due to injury. She will pay the $15 admin fee to transfer. Transfer option ends Sept 2, Tuesday, so please let me know immediately if you would like this bib. As you probably know, the race is sold out.
 
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. FOR SALE: BIKE TRAINER FOR SALE
 Patricia Coons   (For Sale/Rent)
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Kurt Kenetic rock & roll trainer for with back wheel for sale.
$500.00
 
Patricia Coons
pdcoons@rogers.com

12. 2014-AUG-26 WTT 15KM INVITATIONAL
 Celia McInnis   (Race Reports)
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For pictures/links associated with this report, see:

http://www.timetrial.ca/cgi-bin/ttq.pl?Q_series=WTT&Q_date=2014-Aug-26


This was the last event of the 2014 WTT series - the Invitational in which women could invite men along to ride with them on a team.


It was a rather breezy evening with strong side winds from the south, so team work would have been especially advantageous tonight, and yet the number of single entrants (nine) outnumbered the number of teams (eight). This has never happened before, and I surmise that the reason is not so much that we've become less social, but rather more that after how nasty our Tuesdays have tended to be this year, many of us were looking to improve upon our personal bests for the year!


Too bad this wasn't the night for it - For the eight of us who rode alone, only Candace Anderson managed an improvement on her previous season-series best - in fact a huge cube-speed improvement of 13.35%! Way to go Candace.


Better yet, she set a new database personal best along with the "Patty n Peter Putt Putt" team of Patricia Slaunwhite and Peter Verheyden.


The fastest two teams of the night were the new teams of David Hall & Lisa Meyer ("Lisa n Dave" 22:51) and Detlef Hess and Heather Tkalec ("Cobbled to Heather" 23:14), while the third place team of Ingrid Coney and Paul Young ("Naturino Zoom Zoom" 24:24) completed their most difficult and slowest of three tries.


Note that we had one new rider tonight - Peewee male Dylan Anton who just moved here from Toronto yesterday (How's that for keen!) - Congratulations Dylan for going faster than 30km/h on this difficult night!


Following the time trial, there was the WTT awards dinner. There were prizes for all of the women who rode at least 5 time trials, at most one of which could be a 10km event. As well, cadet rider Alexandra Bouchard received an award for being the most improved. Prizes were also given to our most frequent volunteers and those at the dinner received draw prizes. It was a lovely evening celebrating a wonderful series. Thanks go to all who share their good spirit.


Happy Cycling,


P.S.: There are 3 more Thursday night OBC 15km TTs, four ABC Tuesday night 15km TTs, and one ABC 40km TT on Sunday September 7.


 
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!

13. IMMT REPORT & MY JOURNEY TO ALI'I DRIVE (PART 2)
 David Markin   (Race Reports)
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Disclaimer: This is a very long report and somewhat self-indulgent to tell my triathlon life-story. But this story took 15yrs of training and racing to live out… so hopefully it makes for an interesting read for a few of you and maybe a source of inspiration or motivation for others. If you missed Part 1, it was posted yesterday.

Ironman Mont Tremblant Race Report & My Journey to Ali’i Drive (Part 2)

So let’s fast forward to the day before the race. I was feeling good, my taper had gone well and my energy had really come back full force by mid-week. I was itching to race and ready to go through the necessary hurt to nail a good result. I checked my bike and bags into transition early in the day and relaxed in the horizontal position as much as I could the rest of the day.

My biggest concern was the cold temperatures forecast for race day. I knew this would be great for the run, but the bike was going to be cold and I don’t do very well in the cold. In fact, my distaste for being cold is a bit of a joke amongst the guys I ride with. They would be the first to tell you I’m a cold weather sissy and that I ride in long sleeves, tights and gloves far longer into the spring and even summer than anyone else. So this forecast really had me contemplating my clothing options for the bike. I wanted to be comfortable and not frozen, but I didn’t want the drag of a warmer long sleeve jersey. I decided that I could manage racing in my race singlet with arm warmers, but I’d put a long sleeve jersey in my special needs in case it was unbearable – then I’d just have to survive 1 loop if needed.

That night I had a good dinner of rice pasta and vegetables and headed to bed relatively early so to maximize sleep.

I got a pretty good sleep and woke up on race morning feeling good. I ate a bowl of Cheerios, topped with 2 bananas, chia seeds and flax, had two pieces of toast with coconut oil and I washed it all down with a large bottle of Gatorade. The weather forecast had gotten even cooler and the hourly forecast did not have the temperature going above 14°C until after noon. Jaime and I talked through that forecast quite a bit. I really did not want to take extra time in T1 to put on extra clothes if I didn’t have too, but with her persuasion, we agreed that I would be miserably cold without a long sleeve jersey. So I consciously decided that I would sacrifice some time in T1 to put on more clothes, expecting the comfort and happiness it would provide me on the bike would be worth it. So I grabbed a long sleeve from my gear and put it in my back pack to add to my swim to bike transition bag. Jaime also gave me a pair of thin gloves to add to the bag.

Jaime and I headed down to transition. She helped me out by dropping off my special needs bags and I headed to transition to pump up my tires, add Gatorade bottles to my bike and add the long sleeve jersey and gloves to the swim to bike bag. I also took this time to do a proper walk-through of the transition area so I knew exactly how to proceed during the race. I’d done a walk-through the day before also, but now the transition area was fully set-up with all the bikes and gear bags, so I wanted to practice again. I knew that every second counts and you can lose a ton of time in transition , so I wanted to ensure I knew my way around to make sure I could be as efficient as possible.

From transition I walked down to the beach and got there with about 45 minutes to wait before my wave start. I lined up for the porta potties one last time and then just relaxed before the start. With 20min to go before the start I put on my wetsuit, ate a banana, popped a gel, kissed my wife good-bye and then lined up in my wave.

As we lined up on the beach I felt pretty relaxed and good to go. I was ready for the long day ahead and excited to see what it brought. Before I knew it, the gun sounded and we were off. My plan was to swim steady buy not to exert too much energy. Brian Gomes had pointed out that the lake was quite choppy as we lined up and I noted that it would be important to try and draft as much as possible in the swim to conserve energy. The first 200m were a bit rough as would be expected, but I settled into a nice rhythm quickly and by about 400m I was scoping my surroundings for a good pair of feet to follow. I had taken the line inside the buoy line as I expected it to be less congested and less violent – it was, but possibly a bit too sparse. I was swimming beside a guy in a sleeveless wetsuit – which I took as a good sign (I’ve learned over the years that often pure swimmers like the sleeveless wetsuits so they can get their shoulders into it). I took a couple of easy strokes and then settled onto Mr. Sleeveless’ feet. We seemed to hold a good pace for the next 500m or so, but then it started to feel tremendously easy. In fact, so easy that I noticed the drone camera hovering above me and actually took some time to wave at it (I wonder if they got that footage). I started looking around for other feet that I might bridge to, but we’d taken a line so far inside the buoy line that there was no one around. I popped out of the draft to see what it was like breaking the waves solo, but I could feel my heart rate climb right away, so I eased off again and just tucked back inside the draft. In my head I felt like we were swimming 58-59min pace. I had been hoping for a 56-57min swim, but I also knew that my lack of energy output would serve me well later in the day.

The swim was uneventful until the first turn buoy. At that point we had to merge with all of the other swimmers to go around the buoy. The congestion was quite bad as we had also caught swimmers from the wave ahead. I got climbed over a bit and got a nice sharp elbow to the ribs, but it wasn’t too bad. Once around the buoy we were now swimming directly towards the sun which had chosen this exact moment to come out of hiding from the clouds. It was blinding and you couldn’t see where you were going. I lost my draft and struggled through the next 300m until we made the turn to head home.

After rounding the 2nd turn buoy, my top priority was to find a new pair of toes. I looked around for another grey cap (ie: someone from my wave so the speed was right) and jumped on his toes. We’ll call my new set of toes, Mr. Bubbles as he had quite a strong kick that trapped a lot of air in the water. This made him very easy to follow as all I had to do was keep in the trail of bubbles. I settled back into a comfortable rhythm and enjoyed the tow towards the beach. As we got closer and closer to the beach, I focused on relaxing enough in the swim to pee. When racing an Ironman (and going for a fast time), it is important not to waste precious time in port-a-potties on the course, so peeing in your wetsuit before you hit T1 is top priority. An empty bladder is lighter on the bike and gets you later into the day without stopping, so it is totally worth slowing down a few seconds to make sure this happens and you aren’t carrying any unnecessary weight into T1.

After what seemed like a long swim, we hit the beach. I immediately looked at my watch and was disappointed to see just over the hour mark, my slowest swim in an Ironman since my first one. I had wanted to be 3-4 minutes quicker but I knew the water had been choppy and that I had not exerted much effort so did not panic at all and just went about getting to T1. I consciously ran right by the wetsuit strippers. I know from practice that I run faster with my wetsuit bottoms on than trying to carry it and I can get the legs off pretty quickly. The wetsuit strippers are also off to the side a bit at Tremblant and could add some precious unnecessary seconds, so I had strategized to run straight to T1 (which apparently most of the Pro’s did as well), taking off the top portion of my wetsuit on the run and stepping out of the legs once in the tent.

So I ran into T1 and started to get my gear on. Unfortunately, it took me forever to get the arm warmers and long sleeve top on. It is not easy putting these items on when you are wet. I was getting annoyed at myself for losing so much time in T1 but I knew I wanted the warmth on the bike. Finally, I got the clothes on and headed out onto bike.

It was pretty chilly on the bike for the first 5-10 minutes of the ride. My teeth were chattering and it was hard to feel warm with wet shorts and wet hair. But once I dried off a bit, I felt comfortable, but was super happy to have the long sleeve on especially as athletes around me looked frozen. My focus soon shifted to how I felt on the bike and I felt great. I was passing people quite quickly on the way out on Montee Ryan and by the time I hit highway 117, I had probably passed a good 15-20 athletes and no one had passed me. This was a great feeling and I knew I had strong bike legs on the day. Out on the 117, I would look ahead for the next athlete to chase and then put my head down and go get them – it was such a great head space to be in early in the race.

Finally around 25-30km into the bike I got passed. It was a 48yr guy named Pierre. Well, I’ve read enough of Rick Hellard’s race reports to know there are a couple of strong Pierre’s in that age bracket. I didn’t worry as he slowly pulled away. But then as the road started to turn upwards a little, I noticed that I started to reel him back in. I seemed to be stronger on the hills. I took this as a positive sign. He was riding better on the downs and I was riding better on the ups. Perfect! I just got someone to gauge off of to keep me from slacking on the flats and downs and someone to chase on the ups. It also helped that he was wearing a bright green tri-suit which made him easy to spot even when he got 500m or further up the road.

The ride continued to go well and I felt great on the ride out to the first turn around on the 117. Just before the turn, Shawn, an old buddy from work called out some encouragement. It was awesome to see him out there and it gave me a boost heading back into town.
I continued to ride well into the old village of Mont Tremblant and it was good to get a little boost from the crowds there. A couple of uber cyclists had gone by me by now, but only a couple and it was starting to get quite sparse up ahead, which meant I couldn’t always see someone new to chase. As I hit the rollers on Montee Ryan I started to feel my back tighten up a bit, this had me a bit worried as it was too early in the day for this, but standing a little more than usual helped loosen things up.

I started looking forward to seeing the crowds in town and was mentally preparing for the steep moguls on the Superior section of the course. This is where you get a first real sense of how your legs are doing. As I came into town, I happened to see Brent and little Ryan and that gave me a boost…then I saw Jaime and she told me I was in 8th place in my age group so far. I actually found this a bit demoralizing; I thought I was riding super strong and I couldn’t see many riders up ahead, but I was still only 8th in my age group. I thought to myself, just who are these guys ahead. I figured there were only 7-8 Kona spots in my age group so being in 8th was not going to cut it, especially as there are always a couple of faster runners that run me down. But I quickly shook that off and focused on reeling in a couple of guys I could see up ahead.

My legs were pleasantly strong on the steep hills and I was making up ground on the guys I could see. I was also finally starting to feel a bit on the warm side, so began to plan my stop at special needs to take off the long sleeve jersey. When I saw Jaime back in town again, she said I’d moved up to 6th and this pumped me up big time. I saw Brent and Ryan again and high-fived them both on my way by (I was having fun out there). I then stopped at special needs, took off my long sleeve, put fresh bottles of Gatorade on the bike and took on some more nutrition. I thanked the volunteer and rode off happy. I also checked my 1st loop split on my watch and saw 2:30 ride time. I’d ridden 2:25 for the 70.3 in Tremblant in June… so had aimed for somewhere between 2:25 and 2:35 for a 1st loop time. I was right on target.

Taking off the long sleeve seemed to refresh me. The cool air felt great and my energy level stayed high. I focused on riding steady and maintaining a steady intake of nutrition. The ride out on the 117 was quite windy this loop, but I just tried to stay as small, tucked and aero as I could. I knew we’d have a good tail wind on the way back towards town, so I tried to work on this section of the bike as I figured this was a place to make up time. I hit the turn around and I continued to move through a few people in the field.

The ride just felt good the whole way. When I got back into town and rode out to the hilly Superior section again, I was giving thumbs up to the crowds and smiling tons. I was in a very positive mental space, my legs felt good and my stomach was calm and settled. I worked the hills and recovered on the downhill section into T2 trying to get some extra nutrition in to prepare for the run.

I rolled into T2 on my own with no one around and was happy to see only a spattering of bikes on the racks. That was a good sign. I got into the change tent and 4 teenage boys looked after me. I asked them all if they would do Ironman one day (I got 1 “yes”, 1 “maybe” and 2 “no you guys are crazy!”). I put on a run singlet for comfort, put my shoes on, took my nutrition with me and headed out on the run. I felt the best I’d ever felt leaving T2 in an Ironman.

As I headed out onto the run, both Jaime and Troy confirmed that I was still holding 6th. I was happy to be in that position, but I had quietly hoped to be a few more positions higher to have a bit more of a buffer – especially as my run tends to be my weakest event of the three.

Out on the run, I tried to find a comfortable yet speedy rhythm. But the hills in the early section of the run make that a little hard. My legs felt relatively good and my kilometer splits were around 4:30’s for the first few markers, so I was happy with how things were going.

It was strange out on the run. There seemed to be no one around. I could not see another athlete in front of me and I heard no footsteps from behind. I saw Monique Giroux around the 3km mark and she asked how I felt – I told her my legs had never felt better at this point of an Ironman. That said, the first 5km didn’t feel all that good, it was hard to find a rhythm and I looked forward to the flatter section on the Petit Train du Nord path. Once I got there, I was able to get into a good groove. It was also there where I could see the first runners to catch. This was a great sign, I was reeling guys in and nobody had come from behind yet. There were 2 guys ahead running together and as I approached, I hoped they were in my age group; it would be great to go from 6th to 4th in one pass. But as I got to them, the ages on the calves disappointed as both were in other age groups.

As we approached the turnaround at the 10.5km mark, I was conscious of how many guys were ahead and there were still quite a lot of them. One of them was Nic Courville and he was tearing up the course, but fortunately not in my age group. I also got my first glance at the chasers coming from behind and there were quite a few getting close. Andrew Deak was amongst them running fast and looking good, it was only a matter of time until he would pass me, but again I was thankful he was in a different age category. Congrats to those two guys on stellar races and all of the Ottawa area athletes who excelled on race day.

From here, the course started getting congested with runners coming towards you and it started to get harder to see where you were relative to other athletes. But around the 13km mark, one of the 2 guys I had passed earlier passed me back and I took this as a bad sign. I had slowed down, but I didn’t think I had slowed that much, but clearly he’d caught back up to me. That put me in a bit of a bad spot for a while and to make matters worse I was struggling to get nutrition in, even though I knew that I needed to consume calories and liquid. As we hit the hills coming back into town at 16km, I was feeling beaten up more than I’d wanted to be for this point in the run. But I just kept running and kept my feet moving forward and only a couple of guys passed me. Fortunately, nobody in my age group went by from what I could scout out on their calves. As I came into town, friends told me that I was still in 6th which seemed to make sense as I didn’t think I’d passed anyone in my age group and I was fairly certain I hadn’t been passed either.

I went through the halfway mark of the run and the crowds were great, but my energy was fading and my head space was the most negative it had been all day. Every time I took nutrition in, I felt awful but knew I needed to get the calories and water in if I was going to have a good second loop. The hills out of town were hard and on one of the steepest hills I started to walk. A guy passed me running up the hill and this was a great lesson - running is faster than walking and at that point I vowed to myself to not walk again.

I had noticed that when I took nutrition in, I would feel terrible for about 5 minutes, but then would feel reasonably good after that. I strategized. If you are going to feel awful each time you take in gels or water, let’s minimize the numbers of times you need to do that but take in a larger quantity. I decided that at the 25km, 30km and 35km I would take in as much nutrition as I could and then wouldn’t touch anything for 5km. I was expecting to feel terrible for one kilometer but then feel good for about 4km and repeat. I was also giving myself a pep talk. It went something like this: The kilometres between 25km and 37km are going to be the hardest as you are still too far from the finish. Once you get into the last 5km, you’ll find a way to push towards the finish line. So now is the time to work. So at the 25km mark when I hit the Petit Train du Nord path for the second time, I took in 3 gels and some water, put my head down and tried to run as fast and as steady as my legs would go. As expected, I felt terrible for a bit, but then I got a boost from the sugar and as my stomach settled my legs were able to pick it up a bit.

At this point of the race I had tunnel vision. All my energy was focused on moving my legs forward and making the kilometres tick by as quickly as I could. At about 32km, I started doing watch math to see what pace I needed to run to go sub 10hrs and it seemed very reasonable, so I just kept asking my body to run one more kilometer as fast as it would let me. Telling myself the faster I go, the further under 10hrs I’ll be, or the more time I’ll have in the bank.

I won’t lie and say I felt great, by the 35km mark my legs were heavy and I was dreading the hills back into town, but I knew sub 10hrs was within reach. I took in my last planned nutrition intake – suffered for the next few minutes and then just went about getting to the finish line as fast as I could. The last kilometres always seem to tick by so slowly (and painfully), but one by one they passed. When I hit the 39km mark I told myself to fight through 15 minutes more of pain. I told myself “you don’t want to give up spots in the last few kilometers” so keep the pace as high as possible.

From here, I just put my head down and tried not to let anyone pass me. I knew a couple guys in my age group were closing fast from behind, so it was just about doing all I could to get to that finish line as quickly as my legs would allow. Finally I hit the final kilometer, up the big hill and around the loop at the top. At this point, a guy went by me and I thought I saw a 37 on his calf. #$%@&!!! After a few more swear words, I tried so hard to go with him, but his speed was too fast for my sore legs. I secretly hoped that maybe his legs would be too sore for the downhill and I might catch him on the steep descent through the village. So I ran as hard as I could and when I hit the downhill I launched into the most painful sprint. It’s about 300-400m down the hill and I’m pretty sure I shredded every last muscle fibre in my legs sprinting down that hill hoping to catch the guy who’d passed. In fact, if you creep my race pictures you can see the determination and sheer agony on my face as I descend towards the finish. In the end, I didn’t catch him, but I did pass another guy in my age group on the way down, so it was totally worth it.

I crossed the finish line elated in 9:53:21 – proud of my effort and hoping I’d done enough. I saw Jaime at the fence and hobbled over to her for a big hug. I also saw Troy, Brent and little Ryan and celebrated with them. I quickly found out that I was 7th in my age group and prayed it was enough to qualify for Kona. Andrew Deak and Nic Courville were also in the finishing area. Both of them had awesome races. We all chatted and hoped we’d gone fast enough to get to the Big Island in October. In the end, it turned out there were 8 automatic qualifying spots in my age group, so I was beyond excited to realize I’d finally qualified for Kona, and both Andrew and Nic got their spots too.

The next day was a lot of fun going to Kona allocation. After 8 Ironman races, it was pretty cool to finally get that registration form and the excitement hasn’t worn off yet. I’m super pumped to fulfill a lifelong dream this October on the Big Island of Hawaii. It will be a great way to close out my Ironman racing career, as I plan to retire from racing the long stuff for quite a while. It will serve as a wonderful finale to an exciting and jam packed fall of racing as I will be racing all 3 Age Group World Championships. The ITU Olympic Distance in Edmonton, the 70.3 World Championships at Tremblant and now the Granddaddy of them all, Kona!

If you made it to here, thank you for reading my story, I really hope you enjoyed it. There are still so many more people who have been part of this journey that I wasn’t able to work into the story and thank. 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.

Now for the credits:

As an unsponsored age group athlete who has been at this for many years, I’ve developed my favourites along the way. So I want to give a shout out to the brands, coaches, and gear that I’ve come to trust – not because I owe them anything, but because I like them. And hey, if any of them are reading this, or anyone else for that matter, and want to help me in Kona, that would be cool too.

General Coaching: For the most part I have been self-coached, but along the way I have enlisted Rick Hellard’s help a couple of times for bike or run programs. I’ve also had guidance and advice from Ian Fraser, Paul McAneney and Ryan Cain.

Wetsuit: Orca and Nineteen

Swim Program: My first 6yrs were spent at Zone 3 with Rick Hellard, for the past 7yrs I’ve been swimming with ROCs under John Hawes and crew.

Bike: Cervelo P5 (it is simply faster) – bought and serviced at CycleLogik

Bike Fit: Alistair Scott at CycleLogik

Race Wheels: Zipp 808’s

Speedwork: Zone 3

Gels: Gu Vanilla Bean
Physiotherapy: Jaime Trick (Motion Works Physiotherapy), Carrie Smith (Kemptville Physio)

Orthotics and Run Analysis: Ryan Grant (Solefit)

Fitness / Training Programs: Zone 3 - Long Course Hammertime, ByTown Storm - Winter Bike Trainer sessions, Eurosport - Tacx Indoor bike training sessions.


ALOHA!
MAHALO!


 
David Markin
David.Markin@sympatico.ca



 Rudy Says: Great report, great finish, great advice... all the best in the big show(s) coming up.