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Rudy's List
for Monday Jun 26 2017
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“The cyclist is a man half made of flesh and half of steel that only our century of science and iron could have spawned.” --- 19th-century author Louis Baudry de Saunier

My local running buddy (Jeff) suffered a mean fall near the end of the Kilt Run on Sat. ... big black eye now but he's OK.

TABLE OF CONTENTS
FQSC-Time Trial Event:CLM Chelsea/Wakefield July15 (CycleFitCHICKS- Women's Cycling Club)
cuba cycle tours... (tom robertson)
Runner's Web Digest - June 23, 2017 (Ken Parker)
Woman's Jamis Ventura Comp 54' Road bike (Josee  P)
Marathon du Mont-Blanc (David  McMahon & Lise Meloche)
this may be a bit late, but it can still help (Rick Hellard)
There is nothing like watching a race to remind me (Rick Hellard)
LiteSpeed for Sale (Jeff Tracey)
For Sale: 56cm Kona Red Zone (Brent McMillan)
Louis Garneau Road Shoe (Josee  P)
Woman's small Zoot Tri Racesuit (Josee  P)
Woman's Orca Sonar full sleeve wetsuit (Josee  P)
Tax Blue Twist Bike Trainer (Josee  P)
For Sale: Specialized Hardrock - 15" frame (Daniel Labonte)
For Sale: Mavic CXR 80 Tubular Wheelset (Branden Murdoch)
Wanted: Compact Crankset (Daniel Labonte)

 
Welcome to TriRudy.com:
 Liz Felso-Hébert        Stittsville  
 Josee P        Ottawa 



 

1. FQSC-TIME TRIAL EVENT:CLM CHELSEA/WAKEFIELD JULY15
 CycleFitCHICKS- Women's Cycling Club   (General Comments)
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CycleFitCHICKS are really excited to announce that our club will be putting on our first OFFICIAL Quebec FQSC Sanctioned Time Trial event in the Chelsea / Wakefield Area.

CLM - Chelsea/Wakefield: July 15
Distance: 15km
Route: Find all the details on our Facebook page
https://www.facebook.com/clmchelseawakefield/

Registration:
http://cyclefitchicks.ca/clm-chelseawakefield/

Who Can participate: Anyone ages 18+
A Time Trial is a personal race against time. This is not a road race, in a Time Trial you are riding the distance as fast as you can.

You can do it!
 
CycleFitCHICKS- Women's Cycling Club
cyclefox@gmail.com
www.cyclefitchicks.ca
CycleFit CHICKS Women's ONLY Road Cycling Club.
FACEBOOK: https://www.facebook.com/cyclefitchicks
TWITTER: https://twitter.com/cyclefitchicks
Where Beginners are Wanted and Experienced Cyclist are Challenged
Location: Ottawa/Hull/Gatineau/Chelsea
Sponsored by:Biscotti, Chelsea Pub, ProCycle, Euro-Sports, Isagenix, D'Aoust Training Systems,and Gregory K. Pang-Barrister & Solicitor.

2. CUBA CYCLE TOURS...
 tom robertson   (General Comments)
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central/west cuba...November 10 to 23, 2017
eastern cuba...December 1 to 15, 2017
reasonably priced and fully supported
 
tom robertson
tom@cuba1tours.com
www.cuba1tours.com

3. RUNNER'S WEB DIGEST - JUNE 23, 2017
 Ken Parker   (General Comments)
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Friday's Digest topics:

1. How extended breaks in training help elite athletes—and why you should take them too
2. Achieving Peak Performance
3. Why Bad Races Hurt the Most?
4. Association and Disassociation: Written by Daniel Quin, Psychologist
5. These Shoes Are Built To Collect Your Running Data
6. Runners, don’t sweat taking a break - rest can improve performance
7. 10 Foods Athletes Should Add to Their Grocery Lists
Quinoa, bananas, and peanut butter are recurring characters, but add a little more flavor (and nutrition) to the plot by tossing in these surprising purchases
8. Underinformed or Misinformed on Lactate
9. A Tale of Two Sugars
Are glucose and fructose the same? Yes, and no. These sugars both negatively impact health and fitness but can do so in different ways.
10. ‘Take Two Songs and Call Me in the Morning': How Music Might Be Your Next Prescription Drug
Scientists are discovering that certain playlists can boost brain activity and treat anxiety and depression.
11. How Much Exercise Keeps Your Cells Young?
Telomere length, a marker of “biological aging,” responds to relatively high levels of physical activity.
12. To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix
13. Could Your Running Shoes Be Harming You?
14. Disordered Eating and the Slope to Eating Disorders
15. Why Happy Athletes Are More Successful (And How to Be One)

THIS WEEK'S POLL
Given that research indicates that the benefit of PEDs can last decades, what should the minimum ban for doping be?
* Lifetime
* 10 years
* 5 years
* 2 years
* 1 year

PREVIOUS POLL RESULTS:
How long a warm-up do you do before a race?
1 No warm-up 24 (4%)
2 Depends on the race distance 133 (24%)
3 5 minutes 50 (9%)
4 10 minutes 61 (11%)
5 15 minutes 75 (14%)
6 20 minutes 89 (16%)
7 30 minutes 48 (9%)
8 > 30 minutes 63 (12%)
Total Votes: 543

Subscribe to the Digest through Yahoo at:
http://groups.yahoo.com/neo/groups/RunnersWeb/info

Ken
 
Ken Parker
kparker@runnersweb.com
http://www.runnersweb.com
Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal mailto:kparker@runnersweb.com
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com
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Instagram and Google Plus


4. WOMAN'S JAMIS VENTURA COMP 54' ROAD BIKE
 Josee P   (General Comments)
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Aluminum frame and carbon fork. Bike in very good shape, only used outside a handful of times. Mostly used indoors on a trainer. Comes with look Kéo Classic Road Pedals and a Tacx Trainer Tyre. 650$ (Tacx trainer and Louis Garneau Road Shoes also available).
 
Josee  P
jpoit021@uottawa.ca

5. MARATHON DU MONT-BLANC
 David McMahon & Lise Meloche   (General Comments)
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Congratulations to Annie Jean 3rd Place at the Marathon du Mont-Blanc
Team Salomon-Natural Fitness Lab
4h51m for 42km mountain 2700m climb
1st Canadian overall
2min out of second? 10min out of first.
To put this in perspective, this is one of the most difficult and competitive mountain marathons on Earth. Totally world class.

http://mbm.livetrail.net/coureur.php?rech=60

 
David  McMahon & Lise Meloche
gravity@xczone.com
www.naturalfitnesslab.com
"Living and coaching natural fitness through clean oxygen fed sport."
www.naturalfitnesslab.com
www.xczone.tv

6. THIS MAY BE A BIT LATE, BUT IT CAN STILL HELP
 Rick Hellard   (General Comments)
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Triathlon Set-Up Routine


It is that time of year with the first triathlons not far off, so I thought I would offer a bit of advice on packing equipment and transitions. I will not talk about training.

Here are a few hints for a smooth experience on race day when it comes to equipment set up and transitions.

Packing should be done the day before, in as stress free situation as possible (not in a hurry).

Assuming

1. you picked up your kit the day before,
2. you have no special race nutrition needs
3. you know the course profile etc.

Make 5 piles

1. Pre-race clothing—something warm and comfortable.
2. Swim stuff—wetsuit, 2 pairs of goggles, lube if you need it, swim cap, bib number and race belt if you plan to wear it under your wetsuit.
3. Bike stuff—helmet, cycling shoes, ride nutrition, bib number and race belt, optional sunglasses, optional computer stuff
4. Run stuff—running shoes, optional socks, run nutrition, optional hat, sunglasses
5. Post race clothing—something warm and dry. Maybe a towel for a shower if available.

Pre-race set up.

· Arrive at the race at least 90min early,
· Take bike out of car, pump tires AND LEAVE YOUR PUMP IN THE CAR!!
· Rack your bike, make sure brakes are not rubbing (spin them and look for 1-2mm space between both sides)
· Scope out the transition zone flow—where you enter from the swim, exit on the bike, enter from the bike and exit to the run.
· Place your helmet on the bars, upside down, sunglasses inside the helmet, open and ready to slip on
· Place cycling shoes and race belt with number attached on the side from which you will approach your bike.
· If you are going to wear socks, place one on each shoe.
· Place your ride nutrition where you want it and will not forget it, or waste time getting it.
· Place your running shoes on the side from which you will approach your bike. If it is the same side as your cycling shoes are on, put them behind your cycling shoes.
· If you are going to wear socks, place one on each shoe.
· Place your optional hat on top of your running shoes.

It’s that simple. Should take 5min. 6 at most.

Take any large objects like bins, chairs or baskets and put them back in your car. Be courteous to your fellow competitors and take up as little space as necessary. They paid their money too and deserve a clutter-free environment more than you deserve to be perfectly comfortable.

Next, get body marked.

Pick up timing chip (remember, you need your bib number to get the chip)

Warm-up

45min before race start

· Ride easy for 10-15min. Make sure all your gears work.
· Remember to wear your helmet for this as it technically counts as part of the race and you could be disqualified.
· Leave your bike in the correct gear for starting off (ie if on an up hill, in an easy gear)
· Reset your bike computer to zero.
· Re-place your helmet and shoes properly.
· Eat something small like a Powerbar or bagel.

30min before race start,

· don the wetsuit. A plastic bag on the feet and/or hands helps with the extremities sliding through the neoprene sleeve.

10-15min before race start

· Get wet. Get your face wet for sure.
· Go for a swim if allowed. Do some drills and a few 20m accelerations to get the blood flowing.
· Get out of the water and stay loose.



All this should, of course, be done while paying strict attention to any and all race announcements.

Why no socks on the bike? I have always found that sand or dirt in the feet after the swim falls off in the shoes during the bike ride, so you do not have to spend any time cleaning and drying them before putting socks on for the run, if you are going to wear socks in the run.

This schedule should accommodate port-o-pottie line up time.

A word about extra weight and multiple water bottles on the bike: a body cannot absorb more than a large water bottle of fluid in an hour, so if the ride is going to take you close to or less than that, save the weight and ride with one. You’ll be fine.

i hope this helps.


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

Ottawa's most experienced Triathlon Coach

Rick
Zone3sports
Trek Bikes, Bushtukah Great Outdoor Gear, Saucony Canada, Zone3 Performance Wetsuits
Triathlon Ontario Certified Coach
Triathlon Ontario Sanctioned Club
Cyclosportif Perth, Sept 24, 2016
GCWCC Wellness Challenge 5k, Oct 6, 2016
Winterlude Triathlon, Feb 4th, 2017

7. THERE IS NOTHING LIKE WATCHING A RACE TO REMIND ME
 Rick Hellard   (General Comments)
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...some people make it way more complicated than it needs to be.

Watching IM Tremblant 70.3, I was struck by how complicated people make their race.

To that end, here are some tip to simplify things for your next event.

following up on my post above,


You’ve set up your transition as suggested in Triathlon Set-Up Routine. If not, you should.

You are now in the water waiting for the start. Naturally, you have put yourself in the correct wave and the correct place for your ability.

Even more naturally, you know where you are going.

You have a bit of water in your goggles to clear your lenses with when they fog (shake your head, splash the water around inside the goggle and voila! Clear vision again).

You are ready to go.

Last minute announcements and BOOOM! Start is given.

I suggest you take the first 20-30sec and gently get faster, find a good set of toes to follow and hang on for dear life.

If those toes are not going in the right direction, like seriously off course, let them go. If they are zigging and zagging just a bit but generally going the right way, stay with them.

Swim is done.

Swim to bike transition begins

Swim as close to shore as you can.

Stand up.

Remove goggles and swim cap.

Begin running to bike

Exit water

Unzip wetsuit and remove top portion.

Continue running to bike

Arrive at bike

Remove rest of wetsuit.

Sunglasses on, helmet on (yes in that order—keeps the helmet straps on the outside of the sunglasses so when you take off the helmet, sunglasses can stay on)

Race belt on

Shoes on

Grab bike and go.

Bike to run transition begins

Dismount bike at dismount line

Run/walk carefully to transition spot

Rack bike

Helmet off (surprise! Your sunglasses stay on)

Optional hat on

Optional socks on

Shoes on.

Grab optional nutrition (which you should not need much of—that is why there are aid stations)

Away you go.

Just like the swim, take the first 20-30sec and wind your way up to speed. This will save you from going into oxygen debt, which really is something to avoid.

I hope this helps.
 
Rick Hellard
zone3sports@gmail.com
www.zone3sports.com
Please Share the Road

Ottawa's most experienced Triathlon Coach

Rick
Zone3sports
Trek Bikes, Bushtukah Great Outdoor Gear, Saucony Canada, Zone3 Performance Wetsuits
Triathlon Ontario Certified Coach
Triathlon Ontario Sanctioned Club
Cyclosportif Perth, Sept 24, 2016
GCWCC Wellness Challenge 5k, Oct 6, 2016
Winterlude Triathlon, Feb 4th, 2017

8. LITESPEED FOR SALE
 Jeff Tracey   (For Sale/Rent)
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2016 56 cm LiteSpeed Classic with Shimano 105 groupo. The bike is Titanium and like brand new, has Mavic Aksium wheels, Cane Creek stem, carbon fork. Only used for one season, very low mileage. $1800.00. Call or text Mike at 613-297-9752 . Pics of this puppy can be seen @ https://goo.gl/photos/ypc99jY8uvAoGU7d6

 
Jeff Tracey
jeffreytracey@cox.net

9. FOR SALE: 56CM KONA RED ZONE
 Brent McMillan   (For Sale/Rent)
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2013 model. Full SRAM Red. Easton EC90 stem, bars and seatpost. Easton EA90 aero wheels. Well maintained. great all around bike that can fit file tread cx tires for gravel racing. $2000. Bike is in Sault Ste. Marie.
 
Brent McMillan
bmcmill2@shaw.ca
Algoma Bicycle Company


10. LOUIS GARNEAU ROAD SHOE
 Josee P   (For Sale/Rent)
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Woman's Louis Garneau Revo XR3 Road shoe size 40 (I wear a size 8 street shoe). Hardly worn and in very good condition. 70$
 
Josee  P
jpoit021@uottawa.ca

11. WOMAN'S SMALL ZOOT TRI RACESUIT
 Josee P   (For Sale/Rent)
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Only worn once. One piece Zoot Tri Racesuit size small. 33-35 in Bust, 25-27 in waist and 34-36 in hip. Built in bra. 50$
 
Josee  P
jpoit021@uottawa.ca

12. WOMAN'S ORCA SONAR FULL SLEEVE WETSUIT
 Josee P   (For Sale/Rent)
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Woman's Orca Sonar full sleeve Wetsuit size 5. Fits woman 5'7 and 140 lbs. 200$
 
Josee  P
jpoit021@uottawa.ca

13. TAX BLUE TWIST BIKE TRAINER
 Josee P   (For Sale/Rent)
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TACX Blue Twist bike trainer with TACX Video Player software. Like new. 150$
 
Josee  P
jpoit021@uottawa.ca

14. FOR SALE: SPECIALIZED HARDROCK - 15" FRAME
 Daniel Labonte   (For Sale/Rent)
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Good condition, Specialized Hardrock mountain bike. My kids have outgrown this bike and it has been sitting in the garage for too long.
 
Daniel Labonte
grpimpact@videotron.ca

15. FOR SALE: MAVIC CXR 80 TUBULAR WHEELSET
 Branden Murdoch   (For Sale/Rent)
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$150 DISCOUNT FOR TRIRUDY MEMBERS.

Fastest. Wheels. Ever. I am the slowest rider ever (at least now that I have a fubar knee). So, trying to recuperate some of my expense after only putting 180 miles on the wheels. The tires have been professionally glued at The Cyclery so you can ride with peace of mind. These ought to give a pretty good boost at your next race, regardless of wind conditions.
http://www.bikeradar.com/news/article/mavic-unveils-cosmic-cxr-80-aero-wheels-34221/
 
Branden Murdoch
branden.murdoch@gmail.com

16. WANTED: COMPACT CRANKSET
 Daniel Labonte   (Wanted to Buy Items)
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Looking for a compact crankset to build a road bike for my daughter who is getting into road cycling and triathlon
 
Daniel Labonte
grpimpact@videotron.ca