monday, october 20, 2014 number of members: 8846   
Home
Login
Register
Submit Content
News
Classifieds
Race Calendar
Group Training
View Today's List
Contact Us


Select another day

 
Rudy's List
for Monday Oct 20 2014
The TriRudy Ads
GranFondo Ottawa StrongFast Natural Fitness Lab Canbi Cuba Canbi Cuba
Get Your TriRudy Ad
Contact us to get your ad in this space and other exposures.

"It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." --- Charles Darwin (Naturalist)

TABLE OF CONTENTS
Eliminate the guesswork with PEAK! (PEAK  Centre)
Runner's Web Digest (Ken Parker)
EVE of HALLOWS 6.66km ZOMBIE TRAIL RUN (David  McMahon & Lise Meloche)
INVITE: FREE WOMEN'S Bike Night @GIANT Oct 23rd (Angella Goran)
Orbea Ordu bike frame 2012 (MD D)
SNOW ! (David  McMahon & Lise Meloche)
Mad Trapper Trail Race this Saturday (Mike  Caldwell)
Nov. 29/14 Silent Auction and Awards Night (Joan Hollywood)
McMASTER NOV 29TH - TRI CLINIC & SEMINAR (barrie shepley)
Want a Free Week of training? Just Like us on FB! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
Sport Nutrition/Energy Budgeting Workshop (Elizabeth (Beth) Mansfield)
FOR SALE: POLAR 800CX WATCH AND CHEST STRAP. (Chris Right)
FOR SALE: MENS XLARGE WETSUIT. (Chris Right)
FOR SALE GIRO AERO HELMET. (Chris Right)
For Sale: Powertap (Marc Graveline)
For Sale: Powertap G3 Wheelset (Corey Deveaux)
3T Bars and Stem - Cyclocross ready (Antoine Richer)
For Sale: Giant Trinity Composite TT For Sale (Jamie Capisciolto)
For Sale: 2011 Giant TCR Advanced 1 For Sale (Jamie Capisciolto)
Precor Home Gym - Very Gently Used (Mike  Lanos)
Ascent Climber For Sale (Mike  Lanos)
For Sale: Garmin Forerunner 620 (white/orange) $45 (David Michaud)
For Sale: Gary Fisher MTB front fork hard tail $3 (Laurel Johnson)
For Sale: Selle SMP Evolution saddle (david greisman)
For Sale: XC Ski Clearout (Glenn Wallace)

 
Welcome to TriRudy.com:
 Angella Goran        Ottawa 
 Angella Goran        Ottawa 
 Jamie Capisciolto        Sault Ste. Marie 



 

1. ELIMINATE THE GUESSWORK WITH PEAK!
 PEAK Centre   (General Comments)
skip to next       Back to top
 
Are you just starting out in the area of endurance sports and want to ensure you're off on the right foot training safe and not wasting valuable time?
Or are you a veteran who wants to take a more scientific approach in order to keep those PB's coming?!
Pop by the Peak Centre or drop us a line to learn how our sports science lab and expertly trained, certified staff of kinesiologists with years of experience can help you reach a level of performance never imagined!


 
PEAK  Centre
info@peakcentre.ca
www.peakcentre.ca
PEAK Centre: Because everyone deserves to train properly

2. RUNNER'S WEB DIGEST
 Ken Parker   (General Comments)
skip to next       Back to top
 
Friday's Digest topics:
1. Lactate Threshold Training
2. When Marathon Training Hurts Your Relationship
3. To Eliminate Dopers: Is a Lie Detector Test the Answer?
4. What's the Optimal Temperature for Marathons?
Why Paris is faster than Chicago despite a hillier course,
5. Sore after the gym? Get off your backside: The best way to beat pain is to move MORE, doctors say
6. Speed Development For Distance Runners
7. (Science of Sport) Athletics: "177" The Sub-2 hour marathon and East Africa’s super-runners
8. Elite Athletes Run the Risk of Bad Teeth
9. What’s Your Fitness Age?
10. Diet, exercise during pregnancy has hidden benefits
11. How to Use Your Menstrual Cycle to Become a Better Runner
12. Marathon Meb: Keep Pushing Forward
13. How to do a Workout After a Race
This counterintuitive idea can really boost your fitness.
14. Dr. Gabe Mirkin's Fitness and Health e-Zine
15. Fatigue And The Muscle-Mind Connection


THIS WEEK'S POLL:

Winter is coming! Where do you run during the winter months?
*Outdoors
*Indoor track
*Treadmill

PREVIOUS POLL RESULTS:
Given that recent research indicates that the benefit of PEDs can last decades, what should the minimum ban for doping be?
Answers Percent Votes
1 Lifetime 43% 135
2 10 years 30% 94
3 5 years 18% 56
4 2 years 10% 31
5 1 year 0% 0
Total Votes: 316

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
Follow us on Twitter, Facebook, LinkedIn, Pinterest and Google Plus


3. EVE OF HALLOWS 6.66KM ZOMBIE TRAIL RUN
 David McMahon & Lise Meloche   (General Comments)
skip to next       Back to top
 


EVE of HALLOWS 6.66km ZOMBIE TRAIL RUN

Camp Fortune, Chelsea, Quebec 6:25PM, 28 Oct 2014

Cost: Candy

"Come-out, come-out, where ever you are?"

The Eve of Hallows - Trail Run starts at twilight (6:30PM) and consists of 6.66 km of single-track course (if you last that long...).

Bring a headlamp and come in disguise (costume).

WARNING! This is a trail run at night in the woods on single track with zombies ... "I dare you."

We will give you a few minutes head start then we will release the chase group (ZOMBIES) ... can you make it around the loop without getting caught?

"You can run but you can't hide."

Logistics: The whole woods is a feeding station. First aid and last rights available upon request. Bats, bears and seeds of fear. Bring a friend so you don't have to be alone in the dark. Door prizes and candy. No cost. No registration. No chance.

"Trip or treat."

If you go down in the woods today You're sure of a big surprise. If you go down in the woods today You'd better go in disguise.
For every body that ever there was Will gather there for certain, because tonight is the eve of hallows run. Ev'ry body who's been fast Is sure of a trip or treat today.

There's lots of marvelous things that eat And wonderful games to play. Beneath the trees where nobody sees They'll hide and seek as long as they please

Everyone is having a lovely time tonight Watch them, catch them unawares See them thrash about Hear them scream and shout; They never have any cares;

At midnight their fiends, Will take them home to bed, Because they're tired of falling on their heads.

If you go down in the woods today You'd better not go alone. It's lovely down in the woods today But safer to stay at home.

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

4. INVITE: FREE WOMEN'S BIKE NIGHT @GIANT OCT 23RD
 Angella Goran   (General Comments)
skip to next       Back to top
 
GIANT OTTAWA Presents: Liv Ladies' Night

Come join us to celebrate women and cycling with Liv (ALL ages and abilities!). Liv is the stand alone women's brand from Giant. Fall in love with cycling as we discuss finding the right bike for your cycling style and needs, and learn to love your bike better with the FREE Liv Basic Bike Maintenance Clinic!

*There will be some Special Guest Speakers who are passionate about cycling and share in their stories from one who cycled across Canada, and another who recreationally toured Europe as a retirement gift to themselves!
*Food, refreshments, and chocolate cake!
*Event exclusive shopping discounts,
* FREE Liv Basic Bike Maintenance Clinic: Learn about your bicycle anatomy, how to perform a safety check & basic maintenance including flat tire repair.
* Photo Booth - get your photo taken with your favourite bike prop & friends.
*Giveaways & Raffle Prizes

Please RSVP to ridelife@giantottawa.ca. Check out more details on our Facebook Page or website liv-cycling.com

WHEN: Thursday, Oct. 23rd
TIME: 6pm to 8pm
WHERE: Giant Ottawa, 1162 Bank Street

*This event will go to support Rethink Breast Cancer, the first ever Canadian charity to bring relevant awareness to young people concerned about and affected by breast cancer. For more information go to rethinkbreastcancer.com*
 
Angella Goran
angellagoran@me.com

5. ORBEA ORDU BIKE FRAME 2012
 MD D   (General Comments)
skip to next       Back to top
 
-Top of the line framset
-size 54cm white with blue graphic
-its in exellent condition and inspected at a local shop by certified tech.
-Asking $1000'00 or bo
-pictures can be seen on Kijiji Ottawa
-Will return all emails
Yduval13@hotmail.com
-613 525 4020
 
MD D
yduval13@hotmail.com

6. SNOW !
 David McMahon & Lise Meloche   (General Comments)
skip to next       Back to top
 


A few flakes of snow fell on the Gatineau Park this weekend.
Parkways will be closed next week for the season.
New skiers have joined us in record numbers.

Register now for cross-country skiing (lessons & training) this winter,
before you are left out in the cold.

http://www.xczone.com/labski.htm


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

 Rudy Says: It was great, running in the snow flakes on Sunday morning.

7. MAD TRAPPER TRAIL RACE THIS SATURDAY
 Mike Caldwell   (General Comments)
skip to next       Back to top
 
Online registration for this Saturday's Mad Trapper Relentless Race closes at midnight on Tuesday night, so if you haven't registered yet... GET TO IT.

There is race day registration available, but by preregistering you'll save yourself a few bucks and you'll help me decide how many beer kegs to order and how many brownies to bake!

This race on Saturday is a straight up trail race. There are no obstacles, no water crossings, no cliffs to climb... just some of the most beautiful single track running in the region.

Here is how Saturday is going to go down:

0700: start of the 50k Ultra. This race starts with an 18k gravel road loop, followed by 3 passes of the 11k loop. There are aid stations with water, Eload, broiled potatoes, bananas, and other yummies every 6km.

0900: start of the 21k Half Marathon. Two passes of the 11k loop. Aid stations every 6km.

0930: the FREE 1km Kids Race. A fun loop followed by medals and prizes for this kids.

1000: start of the 11k and 6k events.

noon: awards ceremony while everyone enjoys Broadhead Beer, hot soup, the Mad Trapper world famous brownies, and lots of other yummy post race food on the buffet.

Prizes generously donated by Bushtukah Great Outdoor Gear will be randomly awarded. Handmade wooded plaques will be presented to the 50k finishers.

The trails are beautiful this time of year. Why not come on out and see what you've been missing?

http://www.madtrapperracing.com/relentless-trail-race/
 
Mike  Caldwell
http://www.team-building-leadership.com
mike(at)mikecaldwell.info
819 422-1222
www.madtrapperracing.com
www.synergyark.com



8. NOV. 29/14 SILENT AUCTION AND AWARDS NIGHT
 Joan Hollywood   (General Comments)
skip to next       Back to top
 
Rudy is compiling his list of TriRudy Awards recipients. Please let him know if you intend to be a recipient but still have an event to complete so we will know how many awards to order.
I am the contact for Silent Auction items and requests for space for a display table. joanhollywood@frontenac.net
 
Joan Hollywood
JoanHollywood@frontenac.net



9. MCMASTER NOV 29TH - TRI CLINIC & SEMINAR
 barrie shepley   (General Comments)
skip to next       Back to top
 
The yearly McMaster Tri-Clinic and Seminar is quickly approaching on Sat Nov 29th. This yearly event has everything you could want in one day of seminars, clinics, skills, & Questions & Answers. If I told you that Lionel Sanders (Canada's fastest long distance triathlete), Andrew Yorke (4th place Commonwealth Games), Kyle Jones (London Olympian & 2x National champion), Sean Bechtel (2x Xterra Champion), Barrie Shepley (Hall of Fame Olympic Coach), Steve Karlsson (Elite Triathlon coach & bike-power expert), Andrew Cole (former Olympic swim coach), Sheldon Persad (strength & periodization expert), Yoga Guru Caron Shepley, along with Pros Taylor Reid, John Rasmussen and 3 of Canada's top master athletes (Bob Knuckey, Hans Porten & Denise Ross). You customize your day, to get more or less of what you need. With a 50m indoor pool, 200m indoor track, yoga studio and world-class lecture rooms, you can't go wrong. The only problem is the day sells out every year so don't delay. Details at http://www.personalbest.ca/workouts-events-camps/training-days/52-mcmaster-age-group-triathlon-clinic or go to PB website at www.personalbest.ca

 
barrie shepley
barrie@personalbest.ca
Barrie Shepley from
Personal Best Health & Performance Inc.
www.personalbest.cca

10. WANT A FREE WEEK OF TRAINING? JUST LIKE US ON FB!
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
skip to next       Back to top
 


Special offer for October and up to November 15th- just like us on FaceBook and get a free week of training!

Come train with the most successful, supportive, energetic private club in Canada.

Technosport’s specialized program is designed for beginners to world class athletes who wish to compete in triathlons, running, cycling, or masters swimming. We also offer nutrition and weight loss programs to go hand in hand with your fitness.

The club operates 12 months of the year using the University of Ottawa Pool facility, and offers, in addition to the pool sessions, 2 coached lake swims per week in the summer.

Like us on FaceBook! www.facebook.com/Technosport

Learn more http://www.technosport.ca/plans/

To claim the offer reach us on our web contact form: http://www.technosport.ca/contact/
 
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

11. SPORT NUTRITION/ENERGY BUDGETING WORKSHOP
 Elizabeth (Beth) Mansfield   (Announcements)
skip to next       Back to top
 
Are you unsure of which foods to eat before, during, and after training? Are you wondering when the best time to eat for maximum benefit is? Perhaps you are chronically fatigued by the end of each week and your performance is deteriorating? This sport nutrition workshop is full of updated information to help you select the best foods and fluids so that you can train longer, recover more quickly, avoid injuries, and achieve your sport performance goals. The interactive PowerFuel™ sport nutrition workshop includes a body composition and resting metabolic rate test so that you can plan your energy budget for peak health and performance – to be refueled, ready to go, and achieving your sport and health goals!
Saturday October 25th 9-11 am cost $50/person. For more info or to register email beth@peakperformance.ca
 
Elizabeth (Beth) Mansfield
beth@peakperformance.ca
www.peakperformance.ca

12. FOR SALE: POLAR 800CX WATCH AND CHEST STRAP.
 Chris Right   (For Sale/Rent)
skip to next       Back to top
 
Polar 800cx heart rate monitor and chest strap for sale. Does not have softwear disk or IR download stick. Used about ten times, no scratches. For details check out- http://www.polar.com/ca-en/products/maximize_performance/running_multisport/RS800CX. Retail $539, sell for $270 OBO.. Email reply. Thanks.
 
Chris Right
trigearfreak@gmail.com

13. FOR SALE: MENS XLARGE WETSUIT.
 Chris Right   (For Sale/Rent)
skip to next       Back to top
 
Orca 3.8 wetsuit for sale, orange shoulders, raced about five times, no rips or gashes, always washed and put in Orca storage bag, comes with bag.Fits about 5'10"-6'3", 190-230lbs.,or check Orca for sizing (size 10)
http://www.orca.com/int-en/m-3.8-fullsleeve/. Retail $699, used $360 OBO.Email reply. Thanks.
 
Chris Right
trigearfreak@gmail.com

14. FOR SALE GIRO AERO HELMET.
 Chris Right   (For Sale/Rent)
skip to next       Back to top
 
For sale Giro Advantage2 aero helmet, blue, size medium 55-59 cm. Raced five times, not trained in. Never dropped, no race sticker residue. For details see: http://www.giro.com/ca_en/advantage-2.html. Retail $200, used $140 OBO. Email reply. Thanks.
 
Chris Right
trigearfreak@gmail.com

15. FOR SALE: POWERTAP
 Marc Graveline   (For Sale/Rent)
skip to next       Back to top
 
Powertap pro laced into HED Ardennes wheel.
+Disc cover for a perfect racing/training combination.
+$100 for a Garmin 500 (with the wheel)
 
Marc Graveline
trirudy@graveline.ca

16. FOR SALE: POWERTAP G3 WHEELSET
 Corey Deveaux   (For Sale/Rent)
skip to next       Back to top
 
Brand new Powertap g3 aluminum wheel set. This was taken out of the box just to make sure all parts were there. $900.00.
Shimano 10/11 speed hub.
I am from Nova Scotia but am willing to ship.
 
Corey Deveaux
coreydeveaux@hotmail.com

17. 3T BARS AND STEM - CYCLOCROSS READY
 Antoine Richer   (For Sale/Rent)
skip to next       Back to top
 
Vintage 3TTT Bar, Racing Team Service, model: Competizione. 42 cm. Al7075, 26mm clamp size. Comes with Forgie 120 mm stem. Few minor scratches.

50$
 
Antoine Richer
antoinericher@hotmail.com

18. FOR SALE: GIANT TRINITY COMPOSITE TT FOR SALE
 Jamie Capisciolto   (For Sale/Rent)
skip to next       Back to top
 
Size Medium. Specs from the Giant Bikes Archive. http://www.giant-bicycles.com/en-ca/bikes/model/trinity.composite.2/9750/49345/#specifications This was a bit of an impulse buy ridden a handful of times. For those who want to buy some speed this is an economical way to do it. I can safely say that I'm 2.5-3km/hour faster on this bike than my standard roadster.
 
Jamie Capisciolto
jamie_and_marlo@yahoo.com

19. FOR SALE: 2011 GIANT TCR ADVANCED 1 FOR SALE
 Jamie Capisciolto   (For Sale/Rent)
skip to next       Back to top
 
2011 Giant TCR Advanced 1 - Size Medium. http://www.giant-bicycles.com/en-ca/bikes/model/tcr.advanced.1/7947/46566/#specifications

I have really enjoyed riding and racing this bike. It is light and is very stiff (while still being comfortable) and has been very well maintained.

Please note that the wheels noted in specs have been replaced with Shimano R501 that came stock on my Giant Trinity TT Bike. They have never been used.

 
Jamie Capisciolto
jamie_and_marlo@yahoo.com

20. PRECOR HOME GYM - VERY GENTLY USED
 Mike Lanos   (For Sale/Rent)
skip to next       Back to top
 
Home renovations have determined that I no longer have the space for my very gently used Precor home gym that originally cost $5600. The unit looks like it just came out of the packaging!

Asking $1000 OBO.

Contact me via email at mlanos@rogers.com

The only "catch" is that my expectation would be that the purchaser disassemble it so that he/she can more easily put it back together.

I live in Orleans if you want to drop by to see it. I am here most days as I work from a home office




 
Mike  Lanos
mlanos@rogers.com

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

Gloucester Hornets Technical Director and Director of Coaching

613-834-4080 (Direct Personal Line)


21. ASCENT CLIMBER FOR SALE
 Mike Lanos   (For Sale/Rent)
skip to next       Back to top
 
Ascent climber for sale - $300 - as used by rock climbers and MMA Fighters. Great condition - photos available
 
Mike  Lanos
mlanos@rogers.com

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

Gloucester Hornets Technical Director and Director of Coaching

613-834-4080 (Direct Personal Line)


22. FOR SALE: GARMIN FORERUNNER 620 (WHITE/ORANGE) $45
 David Michaud   (For Sale/Rent)
skip to next       Back to top
 
Garmin Forerunner 620 with HR-HRM (running dynamics). Full warranty. White/orange. Touchscreen with bluetooth/wifi connection. More details here: https://buy.garmin.com/en-CA/CA/wearable-technology/watches-wearable-technology/forerunner-620/prod122785.html
 
David Michaud
Aylmerrunningclub@gmail.com

23. FOR SALE: GARY FISHER MTB FRONT FORK HARD TAIL $3
 Laurel Johnson   (For Sale/Rent)
skip to next       Back to top
 
Gary Fisher Tass GS Genesis Mountain Bike, front shocks, hard tail.
Gold Series Aluminum
Shimano Deore shifters and derailleurs.
Front derailleur brand new. Just replaced.
Perfect condition rubber.
Rock Shox Pilot front fork.
Bontrager Crowbar handlebars.
Brand new handlebar grips.
Promax brakes.
Bontrager seat post, quick release
Gorgeous blue green colour with bronze coloured stem – unisex colouring.
Size Adult small/medium - fits 4’10” to 5’7”. Reason for selling, 15 year grew out of it and we successfully bought another bike for him courtesy of TriRudy.
And no, we won't give you our PayPal account number so you can arrange pickup by your courier service since you are overseas. :) Thanks, Laurel
 
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.

24. FOR SALE: SELLE SMP EVOLUTION SADDLE
 david greisman   (For Sale/Rent)
skip to next       Back to top
 
I bought this saddle on this site at the beginning of the season. I used it once and found that my boys did not like the experience... So it is in excellent condition. Price includes shipping
 
david greisman
greisman56@gmail.com

25. FOR SALE: XC SKI CLEAROUT
 Glenn Wallace   (For Sale/Rent)
skip to next       Back to top
 
Fischer RCS Classic Cold 207 cm with Profil bindings (new $500)

Fischer SC Skate 195 cm with Profil bindings (new $300)

Salomon Race Classic SNS Profil boots size 9.5 (new $200)

Salomon Skate Carbon SNS Pilot boots size 9 (new $250)

All of the above are in excellent condition and must go. Make a reasonable offer and they can be yours.

 
Glenn Wallace
kayaker89@hotmail.com