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Rudy's List
for Wednesday Aug 24 2016
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"Although it is disappointing that softball was not reinstated into the Olympics, we are going to continue to keep growing the sport." --- Jennie Finch

TABLE OF CONTENTS
Canadian Triathlon-Sat Sept. 3 - Volunteers Needed (Lisa Balerna)
Office Chair/Set Up for Hip Replacement (Mike  Lanos)
Bushtukah Trail Run Sat Aug 27 - Kanata South (Katherine Aldred)
The Freestyle Experience: Another Olympian Added! (Katie Brambley)
9RUNRUN (Brenda Tirrell)
The Most Common Core-inhibiting Muscle (Colin liggett)
ANNUAL PRE-SEASON BOOT CAMP - STARTS SEPT 7! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
For Sale: Half-marathon Army Run bib up for grabs! (Veronique Sigouin)
For Sale: FSA Wing Pro Compact Handlebar (Ian kirby)
For Sale: Shimano XT Crankset (Ian kirby)
My Norseman 2016 Adventure (Basia Vanderveen)
Ironman Mont Tremblant 2016 Race Report (Judy Andrew Piel)
2016-08-23 OBC 15km Women's Time Trial (Celia McInnis)

 
Welcome to TriRudy.com:
 Veronique Sigouin        Ottawa 



 

1. CANADIAN TRIATHLON-SAT SEPT. 3 - VOLUNTEERS NEEDED
 Lisa Balerna   (General Comments)
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Hello everyone!

Sometsault's Canadian Race is coming up on Sat Sept 3/16. I am responsible for water station near Terry Fox track. I am looking for volunteers to help out. Unfortunately, at this time, I don't have volunteers range of hours. I hope to have this shortly so we can plan schedule and ensure we have enough volunteers to make it a great race experience for all the athletes.

Great way to spend sometime while a family member or friend is racing if you are thinking of doing a triathlon or duathlon, it is a great way to see a race unfold and learn a thing or two. It's a nice way to meet great people!!

The event is taking place by Mooney's Bay/Terry Fox track.

Kids can earn volunteer hours.

T-shirts for those who volunteer 4hrs or more. Youth XS to Adult XL.

Please bring sunscreen and hat! It could be a hot day!

Please contact me at lisabalerna@rogers.com with tshirt size. Please put Canadian Volunteer in subject line. I will contact everyone with volunteer hours shortly (I hope!). I am assuming we will need volunteers in the morning till late afternoon (early evening). The full iron distance event no longer takes place therefore volunteers are not required till late in evening,
Hope you can help out. Thanks for your consideration.
Have a great day!!!
Lisa ??

 
Lisa Balerna
lisabalerna@rogers.com
Thanks to my 2014 sponsors for their support:
Lululemon Alumni Ambassador ~ www.lululemon.com, Newton running shoes - www.newtonrunning.com, GU - www.guenergy.com, Louis Garneau clothing, helmet and eyewear ~ www.louisgarneau.com, The Simply Bar ~ www.thesimplybar.com , FLIP Physio ~ www.flipphysio.com, Bando Promotions ~ screening ~ www.bandopromotions.com, CEP socks ~ www.cepsocks.com , Bike Fitting ~ www.bike2body.ca, Enerjive - www.enerjive.com and proudly support Somersault Promotions ~ www.somersault.ca



2. OFFICE CHAIR/SET UP FOR HIP REPLACEMENT
 Mike Lanos   (General Comments)
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I am looking to see if any of my fellow Tri-Rudyites might have any suggestions for me in terms of a proper home office chair set up while I recover from a full hip replacement. I am a year removed from the surgery and now have good mobility in terms of walking. However, I unfortunately have to spend long stretches at my computer doing the admin side of my job which has a severe impact on how the hip/joint feels. As such, beyond taking more breaks and standing through some of the work, I need the best seating arrangement possible to minimize the impact.

If you have any insights please send me a PM at mlanos@rogers.com. It would be much appreciated.

Paper Mache Mike - (formerly known as IronMike)

:)
 
Mike  Lanos
mlanos@rogers.com

Michael Lanos, BA. LL.B, CLU, CFP, MST, DAD
NSCAA Master Coach, NSCAA Premiere, NSCAA Advanced National, Canadian National B License, NSCAA Director of Coaching

Ottawa Gloucester Soccer Club - Director of Coaching

613-834-4080 (Direct Personal Line)


3. BUSHTUKAH TRAIL RUN SAT AUG 27 - KANATA SOUTH
 Katherine Aldred   (General Comments)
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This weekends run will be taking place in Kanata at the South March Highlands on Saturday August 26, 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.

Facebook page: https://www.facebook.com/events/1577955795844913/

If you have any questions please email events@bushtukah.com or post a message to the Facebook page.
 
Katherine Aldred
kaldred73@gmail.com

4. THE FREESTYLE EXPERIENCE: ANOTHER OLYMPIAN ADDED!
 Katie Brambley   (General Comments)
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2012 US Olympian and World Champion (Open Water) Alex Meyer is going to do a session with us in Barbados! That makes THREE OLYMPIANS coaching YOU. You don't want to miss this chance to kick start your 2017 training.

IT'S TIME TO SIGN UP!

When? Sunday, October 30 – Sunday, November 6, 2016
Where? Hastings, Barbados
What? Swim Camp for Masters and Open Water Swimmers and Triathletes

- Exclusively Olympian coaches
- 10 coached outdoor pool sessions
- open water swimming
- specialized swim clinics (think butterfly and starts and turns)
- on-deck yoga with certified instructors
- stretch and strength sessions
- team activities (paddleboard yoga in the ocean could be interesting?)
- team meals and social events
- the opportunity to participate in the Barbados Open Water Festival with a group of new friends and teammates.....what could be better!?
- sun, surf and sand in November!

Join us!

Sign up now to secure your spot and get the best rate:

To learn more you can find us here:
http://katiebrambley.wix.com/freestyleexperience
https://www.facebook.com/thefreestyleexperience/
thefreestyleexperience@gmail.com
1.613.680.7920
 
Katie Brambley
katiebrambley@hotmail.com
Kate Brambley

5. 9RUNRUN
 Brenda Tirrell   (General Comments)
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Why run 9RUNRUN?
9RUNRUN provides runners with a second-to-none fall running experience combined with an amazing opportunity to support Ottawa’s fire, police and paramedics services.

Run with Ottawa’s Firefighters, Police and Paramedics
Beautiful fall running on courses including parts of the Trans Canada Trail.
High-quality race organization with timing from Sportstats
Fun, event features like the annual Chief’s Chili Cook-off
Awesome t-shirts and medals you won’t find anywhere else!

2k-ish family fun run, 10k, half marathon - something for everyone!!
October 15th, 2016

Register before the price increase!!
Happy running
www.9runrun.ca
 
Brenda Tirrell
racedirector@9runrun.ca
www.9runrun.ca
Sponsored by: Bushtukah, BMO Nesbitt Burns

6. THE MOST COMMON CORE-INHIBITING MUSCLE
 Colin liggett   (General Comments)
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This is going to take some convincing but here it goes….. The most common dysfunction I see is the diaphragm inhibiting core muscles. I know, I know, it sounds crazy, but I estimate that 60% of all dysfunctional core patterns I find in a first Neurokinetic Therapy session can be fixed by treating the diaphragm.  Now, wait till you hear the second most common dysfunction.....the jaw muscles! Yes, you can stop laughing now, and no I’m not kidding. I estimate that 30% of the time in a first session, the jaw inhibits the core.  The other 10% are either the SI joints, muscles along or near the spine, the pelvic floor or muscles of the neck.

So, what is happening and why the hell is everyone's core turned off by the diaphragm or jaw? It’s an easy thing for me to explain how a Quadrates Lumborum (QL) or the internal obliques can be assigned to do the job of the glute medius when a physical injury has caused tissue damage to the glut medius. These muscles have similar functions, so it is reasonable to assume that the brain might create a compensation pattern that fires the QL muscle when the glute medius is injured. When the glute medius is required, the brain sends a stronger neural signal to the QL to hike the hip up instead of abduct the leg etc.

But what happens if you injure yourself and the brain can’t figure out a compensation pattern that makes sense? Well, it panics and starts searching for patterns we use during duress…. and what are the two most common subconscious muscle habits?  We hold our breaths or we clench our teeth. Examples might be when you're waiting for that starting gun to fire, the first few peddles on your bike, lifting a heavy object, or even just sleeping. During a state of panic, the brain decides to develop a compensation pattern that changes your habit into a dysfunction, therefore, on every out-breath your core is inhibited and on every in-breath (or breath hold) your core is active. Martial artists are taught to breath out when delivering a blow, yet I have found many to be dysfunctional when breathing out. Pursed lip out-breathing is actually an eccentric contraction of the diaphragm and will give the core more neural strength in this dysfunctional pattern (but it’s still a cheat).

You should, however, be as strong breathing in as breathing out and can typically be achieved in one NKT session whereby the dysfunction will not return. FYI- there is a slight advantage to holding your breath for maximal strength due to the increased inter-abdominal pressure, but unless you're a powerlifter going for a personal best, you should not be holding your breath during exercise.

I refer to compensation patterns that inhibit the core as “global compensations” and I always fix global compensations before I hone in on specific injuries/symptoms such as a sore knee. Sure, I could try and find compensation patterns that are affecting how the knee functions first, but to me that is like changing a flat tire on a burning car. Your core is your foundation to better movement!
 
Colin liggett
colin@ottawaNKT.ca
ottawaNKT.ca

7. ANNUAL PRE-SEASON BOOT CAMP - STARTS SEPT 7!
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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REGISTER NOW for our PRE-SEASON CAMP - a great way to jumpstart your fall training & fitness!

Are you a beginner? No problem - we'd be honoured to help you get started! We have Coaches dedicated to those who are just starting out.

Are you a triathlete who wants to improve your swimming skills? This camp is for you too!

We have over 20 Coaches for this camp - for all levels, all skills - all needs. It's fun, fast-paced, and we space it over several days to make it easy for everyone to do.

You get OVER 15 HOURS of pool and lecture time & personal underwater video!

AND...
Computerized body composition analysis and nutrition plan
Proper stretching for Swimming and Running
Common Swimming and Running Injuries and Prevention
Seasonal Planning-“get off to the right start”
Swimming body awareness skills and drills
Cross training benefits to enhance swimming performance
Free swimming with club for 2 weeks for non members

Register online now :-)


http://www.technosport.ca/technosport_swim_and_triathlon_club/skills-and-drills-annual-pre-season-camp-2/


 
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

8. FOR SALE: HALF-MARATHON ARMY RUN BIB UP FOR GRABS!
 Veronique Sigouin   (For Sale/Rent)
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I am injured and can't race on September 18th, 2016 in Ottawa. It is possible to do a transfer, the bib is 108.82$
 
Veronique Sigouin
vero.l.sigouin@gmail.com
Veronique Sigouin

9. FOR SALE: FSA WING PRO COMPACT HANDLEBAR
 Ian kirby   (For Sale/Rent)
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Like new FSA Wing Pro Compact handlebar. Colour black, 42mm size. $60
 
Ian kirby
eebine@hotmail.com

10. FOR SALE: SHIMANO XT CRANKSET
 Ian kirby   (For Sale/Rent)
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2016 Shimano XT Crankset, 3x10, 24-32-42, 175mm. Colour silver. $125
 
Ian kirby
eebine@hotmail.com

11. MY NORSEMAN 2016 ADVENTURE
 Basia Vanderveen   (Race Reports)
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Norseman 2016 Race Report
Brief: August 6. Eidfjord, Norway. 2am alarm. 2:30am eat oatmeal, skip the coffee. 3:10am at T1 to set up. 3:30am at ferry entry: "May I see your chip please?" What chip? No chip. “You can’t race without a chip" Panic. Don't panic. Read the full report here: https://medium.com/@BasiaV/norseman-2016-race-report-674c5db56c7b#.4wpn4di68
 
Basia Vanderveen
basia.vanderveen@gmail.com

12. IRONMAN MONT TREMBLANT 2016 RACE REPORT
 Judy Andrew Piel   (Race Reports)
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The short version…it rained and rained and then it rained some more! Oh and it was windy too!

I can’t say enough great things about all those volunteers and spectators out there in the rain all day. WOW…thank you!

P.S. Rudy put me on this list. 2016 Rudy Award is done.

The long version
https://judyapiel.wordpress.com/2016/08/23/ironman-mont-tremblant-2016-race-report/

 
Judy Andrew Piel
judy@k2jfitness.com
www.k2jfitness.com
Judy Andrew Piel
K2J Fitness
Co-race director Bring on the Bay Open Water Swim
judy@k2jfitness.com
www.k2jfitness.com
www.bringonthebay.com



 Rudy Says: #3 reporting in :-) What number is it?

13. 2016-08-23 OBC 15KM WOMEN'S TIME TRIAL
 Celia McInnis   (Race Reports)
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For the pictures/numbers associated with this report, see:

http://www.timetrial.ca/cgi-bin/ttq.pl?Q_series=WTT&Q_date=2016-Aug-23


Another windy Tuesday with southwest winds gusting to 33km/h resulted in their being no season-series bests for any of the 10 participants tonight, though half of us attained more than 93% of our best cube speed of the season and series. I show some graphs/tables indicating how all of us did this season.


Now all that remains is the WTT Invitational on Tuesday Aug 30 2016 at 18:00 (with an awards dinner afterwards if you are interested). Anybody (male/female/other) with OCA insurance may participate on a team as long as there is at least one woman on their team, It's a lot of fun, especially if you give a fun name for your team! To see some of the past team names, have a look at

http://www.timetrial.ca/cgi-bin/ttq.pl?Q_comment=.&Q_special=Invitational


 
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!