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Rudy's List for Friday Sep 3 2010
From Linda .... "It is not true that we have only one life to live; if we can read, we can live as many more lives and as many kinds of lives as we wish." --- S.I. Hayakawa
All heads now turn towards "The Canadian" this weekend! All the best everyone. We all are looking forward to your race reports on Monday, and who's now finished the Rudy Award for 2010 :-))
------
check this out... Donna Davis & Sylvie Gouin - Founders, Elation Centre www.elationcentre.com TABLE OF CONTENTS
Fall Sample Sale (Bob Kirkup)
RE: Standup Paddle Boarding (Alan Truman)
Response to Ian Stewart (Mike Caldwell)
Swim camp at U of Ottawa sept 8..... 2 spots left (Technosport Coach Duane Jones PhD, CSEP-CPT)
Swim spots start next week 75/month U of 0ttawa (Technosport Coach Duane Jones PhD, CSEP-CPT)
Racing amongst the Bogs (Tom McGee)
Xterra Wetsuits, 50% off sale (Erin Gillis)
Bytown Storm Youth programs-response to questions (Greg Kealey)
IMC - Race Report to come but in the meantime.... (Jennifer Ethier)
found: tube on hwy 105 (George Reid)
summer ride to Kennebunkport (manny agulnik)
Wanted: Ride from O'Hare to Madison, WI (Greg Milligan)
Centurion Canada (Steve Fleck)
BD Battalion ALS Fundraiser , new items added (Jim Hutchins)
A Real Man (Joan Hollywood)
For Sale: 2010 Cervelo P3 Carbon - 51cm (Charles Bryer)
For Sale: 3T Aura Carbon Time Trial Bars (Charles Bryer)
Kuota TT Size 54 Bike for Sale (Daniel Dagenais)
For Sale: Tufo Elite Jet Tubs for sale (ian stewart)
For Sale: Home Gym Equipment For Sale (David Smith)
Adams double trail-a-bike (michael Woodford)
New OTT Female Record, Six Category Records, ... (Celia McInnis)
Canada's "Down East" Newsletter ...from Jacques (Rudy Hollywood)
Welcome to TriRudy.com:
| 1. FALL SAMPLE SALE | | | Bob Kirkup (General Comments)
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Its time for my Fall sample sale a bit earlier this year....
As usual anyone looking for fall or spring apparel come on out...
WHEN : Sat. Sept. 11 10- 2 PM
WHERE : 15 Harrington Ct. Kanata ( off Walden ) Tents set up in driveway cant miss it...
Cycling , run apparel from the following suppliers : Sombrio
Rock Racing ; Bellwether ; Profile Design ; Hincapie ; YMX ; Northwave
Asst cycling accessories : Zipp 808 wheelset ; bars , stems , tires
Downhill MTB tires from WTB Syncros $10
Sunglasses from : Rudy Project ; Uvex ; Hobie ; Gargoyles
Bikes from : Maverick ; Focus ; Serotta
and whatever else I have stores away...
| Bob Kirkup
bkirkup@rogers.com
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| | 2. RE: STANDUP PADDLE BOARDING | | | Alan Truman (General Comments)
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Jen is right on on her comments regarding SUP. I've been using one now for the past couple months and it delivers a wicked core training workout. Mine also converts to a windsurfer which increases the fun.
I'd recommend this as an excellent cross-training tool...and it's really fun.
| Alan Truman
ALAN.Truman@ONTARIO.CA
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| | 3. RESPONSE TO IAN STEWART | | | Mike Caldwell (General Comments)
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On Thursday Ian asked:
"My question is does this clear thinking get better or worse in an oxygen deprived moment such as trying to catch that @#&%* jackrabbit
ahead who doesn't seem to be suffering at all."
Initially I was going to respond to Ian directly, but then I realized this question has the potential for launching an interesting discussion.
I'm assuming this question is related to a race situation (otherwise why do you need to catch that jackrabbit in the first place?).
My answer is this, if this is a race situation and I am suffering, then I assume everyone ahead of me is suffering as well. I can't speak for everyone who races, but 3 of my favourite athletes are David McMahon, Rick Hellard and Ryan Grant. In a race situation all of these guys could probably beat me if they took on the course running backwards. They are simply FAR superior athletes to me, and they generally finish on the podium in the majority of races they enter.
But despite the ability of these jackrabbits, have you seen any of them cross the finish line?
These guys SUFFERED to get there (especially if it was a Mad Trapper event they just completed!).
What separates these guys (and the Running Room participants who have heard my V.E.A.R. Toward Success motivational talk), is the way they deal with and display their suffering.
A couple of years ago I interviewed triathlon legend Mark Allen and he and I spoke about how people have to choose to suffer. Suffering is the way you interpret the pain you are experiencing. You can choose to submit to the suffering and grovel in misery, or you can choose to embrace the pain and celebrate it! Look at where you are and what you are doing. Have you ever realized how fortunate you are to be in that position? If you are racing you have the health to compete in that event and the time and financial resourses to train and compete. Why would you allow yourself to feel anything negative in a situation like that?
One of the highlights of my Running Room talk is when I come around to "Attitude". I have everybody in the group promise me that at some point of the race they will CRUSH another competitor during the event. They will do this by improving their posture and form, picking up their pace, and cruising by the racer in front with a cheerful greeting while they pass!
Sure they may be "suffering", but they are not going to let the competition see that. Now they will be the one perceived as the "jackrabbit" and the person who was passed will be vanquished! This will work if you are moving from 5th place to 4th place or 405th place to 404th place.
To answer the original question directly, I find my thinking does become more clear in these "oxygen deprived" situations because my focus is better. In these situations I'm "in the zone" and not thinking about how I'm going to get that thousand pound maple syrup evaporator into the sugar shack or what I'm going to do to stop falling off my horse! I'm only thinking about the race and the immediate situation I'm in. I apply my Vision, Energy, Attitude and Resolve and give it all I've got.
Lastly, I just wanted to thank everyone who sent me those positive emails after my post yesterday. They are much appreciated. And to "Jim", I have to say "grow a spine" and if you have a bone to pick with me don't hide behind the anonymity of the internet.
| Mike Caldwell
http://www.team-building-leadership.com
mike(at)team-building-leadership.com
819 422-1222
www.team-building-leadership.com
www.synergyark.com
|
| | 4. SWIM CAMP AT U OF OTTAWA SEPT 8..... 2 SPOTS LEFT | | | Technosport Coach Duane Jones PhD, CSEP-CPT (General Comments)
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Message:
Technosport SKILLS &DRILLS PRE-SEASON CAMP
$100.00 ($40.00 may be applied towards new Technosport Membership)
SCHEDULE:
SEPTEMBER 8
6:00-7:00 AM...Swimming body awareness skills and drills
7:15-8:15 AM...Proper stretching for swimming
SEPTEMBER 9
6:00-7:00 AM...Swimming body awareness skills/drills
7:15-8:15PM...Common Swim Injuries and Prevention
SEPTEMBER 10
6:00-7:00 AM...Small Group under water video analysis
7:15-8:15AM...Freestyle video Swim Skills & Drills
SEPTEMBER 11
6:30-7:00AM...Body Composition Analysis& SNACK
7:00-8:00AM...Basic Skills/Drills Swim Practice Long Course
8:15-9:30AM...Seasonal Planning-”get off to the right start”
SEPTEMBER 18
7:00-8:00AM...Advanced Skills/Drills Swim Practice Long Course
8:15-8:45AM...Cross training benefits to enhance swim performance
8:45-9:30AM...Proper Nutrition for Effective Swimming
INFORMATION/REGISTER
technosport@rogers.com www.technosport.ca
| Technosport Coach Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
TECHNOSPORT
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| | 5. SWIM SPOTS START NEXT WEEK 75/MONTH U OF 0TTAWA | | | Technosport Coach Duane Jones PhD, CSEP-CPT (General Comments)
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Reminder that we swim at University of Ottawa 12 months/year up to 12 practices/week.
We have 3 spots for new members remaining.
PLAN A
COACHED SWIMMING GROUP....$75.00/month
PLAN B
1. COACHED SWIMMING GROUP ...
2. COACHED RUNNING GROUP....99.00/month
PLAN C
ALL INCLUSIVE INTEGRATED PERSONAL COACHING PLAN... from 169.00/month
Experience weekly meetings which integrates work/home/sport life seamlessly with busy schedules...ultimately reaching desired sport goals.
Includes:
1.Counselling/motivation
2.Nutrition/weight management
3.Meet weekly with coach to review to plan daily/ weekly/ monthly/ yearly program.
4.Coached Swimming Group
5.Coached Running Group
6.Coached Cycling
7.Coached Weight Training
| Technosport Coach Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
TECHNOSPORT
|
| | 6. RACING AMONGST THE BOGS | | | Tom McGee (General Comments)
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Once again a couple of Ottawa boys made their way to Southeastern Massachusetts to race amongst the Cranberry Bogs. 45 mins south of Boston in the town of Lakeville MA and located only a few Km's from the front door of the Ocean Spray head office is a kids sports camp named after the venerable Baseball legend, Ted Williams, aptly named Ted Williams Camp.
Apart from the several baseball diamonds and playing fields this location has a distinct country cottage like feel to it. A sparsely cottaged small pond lined with large towering pine trees, surrounded by quiet rural roads one would think they were on vacation.
Cranberry Tri-fest entries were at 850 or so for the Olympic distance Tri and 450 for the Sprint distance Tri. The Sprint is held on Sat and the Olympic on Sunday. Several athletes took on the double to vie for the King and Queen of Cranberry Fest.
Kevin Penny and I volunteered as course marshals for the Sat event and were treated to a fine performance by Triathlete pro Dede Griesbauer. Although you may know her for her Ironman distance events she managed some speed work in Cranberry Country. Dede, to say the least, smoked the field and has set the standard for this event.
Sunday, the perfect weather day. Warm with light winds and partly cloudy. Water temp was roughly 75f or wetsuit legal. With recent heavy rains loon Pond water temp plummeted from the low 80's f to the mid 70's and with that rain the "pond" filled up nicely to allow for a nearly perfect 1500m swim. The race directors maximize every meter possible for the swim in Loon Pond and one literally swims the entire circumference of the pond. It's like swimming in a really big pool.
Next on tap is the bike course, which was changed slightly this year to accommodate local traffic. The usual course of 40.0 km saw a change that increased the bike course length to 42.2km. That's not such a bad thing. The new bike course is even better than the old course. The problem with riding in this area of Massachusetts is that the area is so nice you want to bike all day. Good quiet roads, tree lined, slightly rolling, bucolic, it doesn't get much better than that. This course is also very fast and fun. It's almost a pity to end it with a run.
So the run, a perfect 10km. This run course starts off very flat and then moves to some false flats to end with rolling terrain. This is the perfect run course and it rewards those who can run well off the bike. Almost entirely tree lined and shaded it's the perfect course for a hot humid day. Similarly to the bike course there is little to no traffic and as well just one big loop.
I encourage all Triathletes to make this event weekend part of their racing schedule. Year over year this event tops out on my list as most favourite event of the season.
Some quick details:
-8hr drive from Ottawa, several very scenic approaches, through Lake Placid to Albany NY along the MA turnpike (through the Berkshire Mts) or through Mtl and south through VT, NH and Franconian Notch) All good routes.
-45 min south of Boston, Say no more.
-Lots of Hotels with in 10 min's of event sight.
-The Cape is just around the corner.
-20 min's from Plymouth.
See some of you at Cranberry Trifest next year.
| Tom McGee
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| | 7. XTERRA WETSUITS, 50% OFF SALE | | | Erin Gillis (General Comments)
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Xterra has a sale on their wetsuits. If you purchase online and use coupon code OPTIMYZ you can get 50% off your wetsuits.
I plan on purchasing one, but I want to see what other Xterra wetsuit owners think of their Xterra wetsuit. So, if you own an Xterra wetsuit, can you drop me an e-mail (or post on here) your thoughts of it.
thanks!
Erin
erin_gillis55@hotmail.com
| Erin Gillis
erin_gillis55@hotmail.com
|
| | 8. BYTOWN STORM YOUTH PROGRAMS-RESPONSE TO QUESTIONS | | | Greg Kealey (General Comments)
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Hi Tom,
I just wanted to let you know a bit more about our programs and training philosophy. We don't expect any of the athletes (especially the young ones)to be there for all the practices. ie: By offering 5 practice sessions per week we hope that kids can make it out to at least 3, therefore giving them some training options. Most of the kids in our program are also involved in other sports/activities (something I support)
All our programs are available with swim and non swim options, again to allow for more fleibility. The Recreation program for example has a non swim option (half) that has training Mon/Wed/Sat (3hrs), or a swim option (full) that includes training Mon/Tues/Wed/Thurs/Sat(6hrs).
Our programs are also very athlete centered, by that I mean we coach each athlete (as best we can) to the level of performance each participate is looking for. I certainly don't expect the same commitment to training from all the kids, some are there for social / recreation reasons and some are there to try and perform at the highest level they can reach.
We have many kids who come out 2X per week and others who are out 5X or more a week, depending on what their objectives are in triathlon.
We also have some kids as young as 12/13 who just join us on weekends.
I would be more than happy to discuss any of our programs or options with you if you'd like to contact me.
Thanks
Greg Kealey
| Greg Kealey
endurancentre1@yahoo.ca
www.bytowntriathlon.com
|
| | 9. IMC - RACE REPORT TO COME BUT IN THE MEANTIME.... | | | Jennifer Ethier (General Comments)
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Hello all,
Just wanted to say that I loved IMC! I think mostly because I PB'd by 1hr 20 min! WOOT! WOOT! Give it up for the average joe! Now I am off to Europe for a well deserved vacation (and Lynne Stead's wedding!) I will update you all at some point about the race - don't worry it will be short but sweet.
I would like to thank everyone who came out to Salty's on Thursday night for the meet and greet dinner. It was great to see and meet so many people! A special thanks goes to Janet for keeping me company over breakfast at the Vancouver airport waiting for our flights home -yes you got me hooked on doing the North Bay Tri! And to John who put up with my chatting at the airport :-)
Good luck to all racing the Canadian and see you when I get back!
| Jennifer Ethier
missjenny_e@hotmail.com
"Be yourself - everyone else is taken"
Rudy Says: Thanks Jennifer...I see Janet pb'ed as well (the North Carolina camp did do her some good :-)) ... oxox to Lynne for me. |
| | 10. FOUND: TUBE ON HWY 105 | | | George Reid (General Comments)
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if you recently lost an inner tube on highway 105, a bit north of the larrimac golf course, please email me. i have your tube and can return it to you. tube is a michelin, 700cc, presta valve, maybe 45mm stem. has a very small puncture that can be easily patched.
george
gwreid(at)gmail(dot)com
| George Reid
|
| | 11. SUMMER RIDE TO KENNEBUNKPORT | | | manny agulnik (General Comments)
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The winds were blowing from the west as they should for the summer fully supported four day ride from Ottawa to Kennebunkport, Maine and the Atlantic Ocean. And the ocean was a warm 70 degree temperature when the cyclists got there.
Next year, the date is August 25th to leave Ottawa. The ride is 160 to 170 km each of the first three days and 114 km for the fourth day. The tour includes four nights hotel accommodation with breakfasts and three dinners. Van to carry luggage and supplies for the daily hospitality suite plus a sweep van to follow and look after those with mechanical problems or other problems.Bus takes the group back on Monday August 29th, which is one week before Labour Day next year.
For information or questions, please email me at magulnik@gmail.com or phone and leave a message at 613.230.2100 ext 5209
Flyers and itineraries are also available for my leisure, small group, short distance and guided European cycle tours for next summer (Denmark July 22nd to July 29th and the Netherlands bicycle pick up is July30th to August 5th. Not too late to plan. Limited space available.
| manny agulnik
magulnik@regionalgroup.com
manny
2006 City of Ottawa Bruce Timmerman Award Winner
OkCycleTours
|
| | 12. WANTED: RIDE FROM O'HARE TO MADISON, WI | | | Greg Milligan (General Comments)
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Posting again - if you can help, it would be greatly appreciated...
Ok, this one might be unique. I'm driving down to race IM Wisconsin, but my wife can't get off work until Friday, September 10th. She's flying to Chicago O'Hare, but I'll be at the athlete's dinner. She can catch a bus up to Madison, but it's a bit slow and potentially awkward. If there's anyone in the tri community from Ottawa or the GTA headed down on Friday, she'd be happy to split the gas and even buy you as many Starbuck's cappuccinos as required.
She gets in at 6pm on Friday.
Thanks!
Greg
| Greg Milligan
gregmilligan@rogers.com
|
| | 13. CENTURION CANADA | | | Steve Fleck (General Comments)
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Just wanted to pass along to the group that the inaugural Centurion Canada event coming up on Sept 18 & 19 has just received an important sanction from the Ontario Cycling Association:
http://www.ontariocycling.org/web_pages/news1/newslisting.php?id=2713
This is going to be an amazing event and in the years to come will become the go-to road cycling event in Ontario.
Sign up today and be part of the first ever Centurion Canada - you won't regret it!
http://www.centurioncycling.com/canada-register/
| Steve Fleck
steve@nineteenwetsuits.com
www.nineteenwetsuits.com
Sales & Marketing Manager
Nineteen Wetsuits
http://stevefleck.blogspot.com
|
| | 14. BD BATTALION ALS FUNDRAISER , NEW ITEMS ADDED | | | Jim Hutchins (General Comments)
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**** New Items added to the Auction *****
Note: The next update will come on tuesday's list
In conjunction with the OPS Triathlon Team competing at Ironman Syracuse 70.3 on Sept 19th we are holding a silent auction to raise funds for Brian.
100% of the money raised will go to help support Brian and Nat. The auction will end on Friday September 10th at 5pm.
Please respond with your bid amount and the item number(s) you are bidding on to the following e-mail: BDBattalion@ottawapolice.ca
The following items are up for bid:
1. Giant Cypress bicycle courtesy of Harry Musson from Rent a Bike. Bike is available in all sizes in both men’s and women’s
http://www.rentabike.ca/bike_cyp.htm
Value : $ 429 Current Bid $250 GB
Please note that the bike can be upgraded to any other currently stocked bike if the winning bidder chooses
2. Mavic Wintech HR wireless bike computer with heart rate and cadence courtesy of Dave Shirley
Value: $250 Current Bid $100 KS
3. Smith Vxe sunglasses w/ white frame and 3 lenses courtesy of Catherine Heggtveit
Value: $170 Current Bid $40 GB
4. Rudy Project Swifty sunglasses w/ white gloss frame and racing red lenses courtesy of Bob Kirkup
Value: $150 Current Bid $50 JR
5. Men's Garmin Team Jersey (size medium) courtesy of Paul Young
Value: $120 Current Bid $50 FC
6. Timex Ironman Road Trainer HR monitor (men’s) courtesy of Suzy Haman
Value: $130 Current Bid $60 JW
7. Giro Stylus Women’s Road Helmet size M (white w/ gold butterflies ) courtesy of Dave Shirley
Value: $100 Current Bid $20 KM
8. Sugoi long sleeve women's Wallaroo 170 wool baselayer (small) courtesy of Catherine Heggtveit
Value: $90 Current Bid $20 KM
9. Sugoi black and white checkered arm warmers (size L ) courtesy of Catherine Heggtveit
Value: $45 Current Bid $20 KS
10. Sugoi Swag-O-Bago gear bag (black) courtesy of Catherine Heggtveit
Value: $20
11. 2 Sugoi water bottles courtesy of Catherine Heggtveit
Value: $13
12. 1 pair Sugois ankle socks courtesy of Catherine Heggtveit
Value: $12
13. 6 month Curves membership – valid in Kanata and Barrhaven only courtesy of Joanne Rodgers
Value: $300
14. Bare Bones wobble board from www.wobblywoody.com courtesy of Robb Schoular.
Value: $80
15. Gore mens tool windstopper jacket (size Large) courtesy of Gilmour Agencies
Value: $200
16. 2 Bike ribbon saddles tool bags (small in pink, big in black)
Value: $50
| Jim Hutchins
linmarfarms@xplornet.com
www.linmarfarms.com
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|
| 15. A REAL MAN | | | Joan Hollywood (Jokes)
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A real man is a woman's best friend. He will never stand her up and never
let her down.
He will reassure her when she feels insecure and comfort her after a bad
day.
He will inspire her to do things she never thought she could do; to live
without fear and forget regret.
He will enable her to express her deepest emotions and give in to her
most intimate desires.
He will make sure she always feels as though she's the most beautiful woman
in the room and will enable her to be the most confident, sexy,
seductive, and invincible.
No wait... sorry... I'm thinking of wine. It's wine that does all
that.......
Never mind.
| Joan Hollywood
JoanHollywood@xplornet.com
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| 16. FOR SALE: 2010 CERVELO P3 CARBON - 51CM | | | Charles Bryer (For Sale/Rent)
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For sale is a slightly used Cervelo P3 Carbon Time Trial Frame ridden only 10 times and used for two time trials. The frame is in 100% perfect condition, was built up to be used for two time trials at the end of June and beginning of July. Included with the purchase is also a seatpost, headset and fork, all carbon fibre. This frame is literally brand new and in perfect condition. It is the black, red and silver 2010 paint scheme. It looks really sharp built up! I do have TT bars also for sale. If interested I can negotiate a “package” deal per se as I have number of parts available to sell for TT/TRI and Roadies. E-mail me for pics or call regarding the options for other parts we can throw in.
| Charles Bryer
charliebryer@sympatico.ca
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| | 17. FOR SALE: 3T AURA CARBON TIME TRIAL BARS | | | Charles Bryer (For Sale/Rent)
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For sale are virtually new 3T Aura Carbon TT bars with the extensions attached on top of the base bar. The buyer has two options with respect to the type of bend on the extensions are available. There are many ways to adjust these bars to allow a respective rider to get the most compatible position. Currently on the bars are set up with straight extensions, however I can also put the “stock” S-bend extensions with the bars if requested. Carbon fiber base bar with alloy extensions. E-mail me or call for pics or if you have any questions.
| Charles Bryer
charliebryer@sympatico.ca
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| | 18. KUOTA TT SIZE 54 BIKE FOR SALE | | | Daniel Dagenais (For Sale/Rent)
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Heads-up for those looking for a Fall deal for a new Triathlon bike. I will be selling my Kuota K-Factor bike after Muskoka (so starting September 13).
This is a 2009 Kuota K-Fator purchased at The Cyclery one year and a half ago. Beautiful and fast bike, very well taken care of.
Upgrades: PD 2010 all carbon Cobra wing ($300), PD Carbon Styke aero bars ($229), PD 2010 ABS all carbon brake levers ($200), Fulcrum Racing 3 wheels ($1,000).
Kuota SL size Medium (54) all carbon frame and fork, Ultegra equiped.
Check-out the reviews everywhere on the Web and forums on this bike and you will see it is a gem. Priced new at $3,200 + $1,729 of upgrades, for a total value of $4,929. Equipped for speed and very light bike. You have to see and try it (serious inquiries only please). Will sell for $2,900.
Dan 819-827-4720 or dan@d2k.ca
| Daniel Dagenais
dan@d2k.ca
|
| | 19. FOR SALE: TUFO ELITE JET TUBS FOR SALE | | | ian stewart (For Sale/Rent)
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Tufo Elite tubs. Were gluded w/ Tufo Tub tape ridden 10ish km & removed. Super light. Price is for the pair. $60.00 ibs740@gmail.com
| ian stewart
I may grow old but I'm never going to grow up.
|
| | 20. FOR SALE: HOME GYM EQUIPMENT FOR SALE | | | David Smith (For Sale/Rent)
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Here is a listing of the gym equipment we have for sale. Prices are firm, cash only.
All equipment is currently assembled, and available for viewing and testing. Buyer is responsible for moving.
We can assist you in disassembly and packing into your vehicle. Some pieces will require extra hands to move.
All items sold as is. No requests for layaways please. Downtown Ottawa location.
A detailed PDF showing photos of all items can be downloaded at the following link:
http://rcpt.yousendit.com/939997215/776ac8df2696ee771112960971887f34
Items for sale (as of Sept 1, 2010):
Hoist Leg Press Hack Combo - $750.00
PARABODY Multi-Press Rack - $285.00
PRECOR C764 Stepper - $1250.00
Northern Lights Preacher Curl Bench - $100.00
Northern Lights Ab Crunch Bench - $55.00
Northern Lights Flat Bench - $85.00
Northern Lights Seated Calf Machine - $100.00
Northern Lights Chin Dip/Leg Raise Station - $225.00
Northern Lights Weight Plate Rack - $45.00
Various Weight Plates (Standard and Olympic) - $0.40 per lb
Various Pro-quality Dumbbells – from $10 to $70 a pair
Gym Floor Mats (4’x6’x.75”) - $30.00 ea
David Smith/Catherine Wallace
Tel: 613-231-7123
Email: dave@getsmith.com
| David Smith
dave@getsmith.com
|
| | 21. ADAMS DOUBLE TRAIL-A-BIKE | | | michael Woodford (For Sale/Rent)
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Improve your biking strength, pull your 2 kids or load it up with cement dummies and do a loop of the park.
For sale Adams double trail a bike. Used for 2 summers for touring around the bike paths on weekends with two kids. Fits on round seat tubes.
Willing to sell for $250.
Thanks
| michael Woodford
woodford67@gmail.com
|
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| 22. NEW OTT FEMALE RECORD, SIX CATEGORY RECORDS, ... | | | Celia McInnis (Race Reports)
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See: http://www.timetrial.ca/OTT/
Weather predictions of rain and thunderstorms never materialized, and there were some fantastic times tonight with another new women's course record, six category records and numerous personal bests.
Sue Schlatter took another six seconds off of the mark she set on 2010-Aug-12 with her 19:46. Sue holds most of the top women's times on this course.
In terms of new category records, kudos to
* Bailin Xie for her 23:55 which was a 12.85% improvement on her previous Minime (13-14 yrs) Female Category record of 24:54. Bailin recently medalled on the track at the Nationals.
* Mary Ajersch for her 25:25 which was a 5.41% improvement on her previous Veteran E (70-79 yrs) Female Category record of 25:52. These are Mary's best time in a few years - It's great to see her great recovery from her terrible bike crash in the late spring of 2009.
* Derek Gee for his 22:12 which was a 3.42% improvement on Jeremie Lacasse's previous Minime (13-14 yrs) Male Category record of 22:27. Note that Derek only turned 13 less than a month ago, and so still has another year in the MIM category. Many of us expected him to break the MIM record next year, and we are extraordinarily impressed that he did so this year, especially considering the excellent mark set by Jeremie Lacasse on 2010-Jul-15.
* Jeremie Lacasse for his 22:17 which was a 2.26% improvement on his previous Minime (13-14 yrs) Male Category record of 22:27. It doesn't stand as the MIM record since Derek Gee rode 5 seconds faster tonight, but Jeremie is certainly a talent to watch. Though he is a year older than Derek, it is his first year of racing, and he has placed well in a number of high quality races. I suspect that we'll see both Jeremie and Derek out next week for another record attempt!
* Sue Schlatter for her 19:46 which was a 1.52% improvement on her previous Veteran B (40-49 yrs) Female Category record of 19:52. As already mentioned, this is also the Female course record.
* Rick Sudac for his 20:01 which was a 1.01% improvement on his previous Veteran D (60-69 yrs) Male Category record of 20:05. Rick indicated that the wind was a factor for the riders around his start time, and he was very happy with the amount of power he put out tonight. He indicated that the effort was much greater than it was on the night of his all-time best of 19:57 as a Vet C (50-59 years) rider on 2004-Jul-29
As well as these incredible performances, 26 improved upon and one tied his/her previous database best, while 38 out of 65 improved upon their previous 2010 OTT best.
There is only one more open OBC 15km time trial left. Registration for it will close at 17:45 and it is open only to those who are already seeded to ride OBC time trials this year.
Happy Cycling,
Celia McInnis
| 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!
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| 23. CANADA'S "DOWN EAST" NEWSLETTER ...FROM JACQUES | | | Rudy Hollywood (Other Comments)
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Velo Cape Breton eNewsletter
Vol 7, #35 - 2/09/10 - Questions & Answers?
Produced almost every Thursday by Velo Cape Breton. E-mailed without cost or obligation to more than 1000 bicycle advocates around the world.
In this Edition
- This Weekend
- Upcoming
- Quick Question #1 - 52-WBC
- Quick Question #2 - Transporting Bicycles
- Quick Question #3 - Bicycles on Sidewalks
- Quick Question #4 - Wind Effects
- Quick Question #5 - Bicycles in China
- Quick Question #6 - Shift to Bicycle Commuting
- Try This on Your Next Ride
- Glycogen Replenishment
- Wanted - Feedback
- Last Quick Question
QUESTIONS & ANSWERS
"Jacques, What is your motivation to send a VCB eNewsletter every Thursday?"
Answer...
Well, this question make me think for a little while for an acceptable answer.
Answer is, It's probably coming from my passion for cycling, my desire to share my little knowledge with my peers, to do my part for what I believe is good for all the human beings living on this planet. There are heaps of eNewsletters out there on bicycling edited by professionals but VCB's is not. They are written Thursday morning on the fly, made up out of thin air, out of some selected articles collected during the week, out of pressing issues and mood/s of the present. I do my best to present a neat content without much grammatical error, typos, or gross mistakes. VCB eNews is sent as is, not edited, with a pretty strict time limit before the weekend and "what happens, happens." (dixit, Sandy MacKinnon, writer of CCC eNews)
For some, VCB eNews is their jiggle of the day, for others it's the reminder of what's upcoming, for some others it's the technical articles. I think everyone find a little bit of something that they claim to enjoy; their feedback becomes my motivation to continue. Written echoes are thin but personal feedback and the transformation I see around is what brings the most satisfaction... slow coming though :-)
After seven years doing it, I think it's time for someone else to take over to continue promoting cycling in our neck of the woods. I know there are tons of talent out there and hundreds of people with better writing talents who will not rely to someone else's "questionable" joke to make VCB eNews appealing.
Think about it.. You have exactly six weeks ahead of you, the time it will take for Micheline and I to complete a bike touring holiday in France (Perigord, Pyrennées and the Atlantic Coast of France) starting this coming weekend.
President Andrée would be enjoyed to hear from you soon... acrepeau(at)ns.sympatico.ca
THIS WEEKEND...
Whatever hurricane Earl brings for this weekend is not well known at this time. Anyway, life must go on...
Circumnavigation of Boularderie...
When: Saturday, September 4th, 1:00 p.m.
Where: 11493 Ross Ferry Rd. (4km SW of Seal Island Bridge).
What: 70km of super scenic paved road. Optional 20km loop at the western end of Boularderie on dirt road more fit for hybrid or wider tires.
Starting: 1:00 p.m.
Post ride: Sustenance and social to follow - Potluck.
Organizers: Chris Milburn, Julie Curwin.
Note: Up-to-date info on the ride will be posted on Velocapebreton Yahoo Group and CBBarbarians websites.
UPCOMING
Please consult VCB Schedule on website at: http://velocapebreton.com/?q=rides_schedule
QUICK QUESTION #1 - 52-WBC
by: Shelley Porter, 52-WBC Coordinator
Good day, all.
So, summer is coming to an end. It's chilly in the evenings and mornings. I've been out for a couple of early morning rides myself, this past week had to wear a jacket for the first time since oooh, June. Are we all still in the challenge?
My S.O., Tom, and I did the 100 km route at the VCB Century Ride event this past Saturday. It was a beautiful day overall, some participants got caught under cloudbursts, but Tom and I miraculously cycled around or behind all the rain. We took it fairly easy (average pace of 24 km/h) and stopped for pictures, to enjoy the scenery, to take in a leisurely and delicious lunch at The Herring Choker deli and finally back to Eileen Woodford's lovely family summer place. This was my longest ride of the summer. Incidentally, it was the longest ride Tom has ever done in his life, and he did it with [rather annoying] ease.
What was your most memorable ride of the summer? Doesn't have to be epic distance or speed. My second most memorable ride was 6 km along the Westmount Road on a perfect, still summer morning. Those few minutes on the bike, in no hurry and admiring the views, reminded me that the best way to cruise through life is on a bicycle . . . . How about you??
Answer:
by: Shelley Johnson...
Hi Shelley... Just reading your e-mail. Wanted to let you know that Iam a still with the program. Biking a lot and enjoying the summer.It's been fabulous. I traveled to and from work, which is in NorthSydney and went round trip 52 kms. Not much breeze yesterday, although on Seaview Drive, what little there was , I had at my back. Yippie! However, I had tights and a jacket on in the morning and shorts and a short sleeve jersey on for the ride home. That time of year I guess.
Myself, Jean White, Bernice Burt and Janice Bates went around the St.Ann's Loop and surrounding area this past Saturday. We had lovely hot weather for our trip and despite the dark clouds (which dissipated for the day) we managed to enjoy blue skies and sun. We certainly had a lot of fun and quite a few laughs one of which involved a drag race with a bull dozer and a ride-on lawn mower. You'd have to have been there. We stopped to take pictures and basically just enjoyed the beauty along the way. I had never eaten at the Clucking Hen before and so that certainly was a treat to the taste buds and a must do again for me. Riding a bicycle is such a neat way to explore the Island and all it has to offer. Now to plan another trip.
I was out on early Sunday morning going around Coxheath and can relate to Bill's fog story. The fog was thick as pea soup. My glasses were wet, it was hard to see very far in front and it was chilly. Brrrrrrr. An hour later it had burnt off and was lovely out. Maybe I should have waited. Oh well.
Cheers,
The other Shelley!!!!
QUICK QUESTION #2 - Transporting Bicycles
by: KB
"Figured I'd ask the guy in the know. Where is the best/cheapest place to get a bike box? Im taking my bike to Europe."
Answer:
LOL, I'm not Mr. Know-it-all.... and by far... LOL
If you're looking for a standard cardboard box in which bicycles are coming from the manufacturer, you can have one at any reseller of bicycles, i.e. Frameworks, Canadian Tire. However, if you look for a more custom hard box made out of plastic or else, the price can go up in the hundreds. There are also those soft shells cases you can use which are also quite expensive. Whatever you choose, each and everyone of them is a hassle at the other end when it is time to store them for the duration of your trip or discard them (cardboard box) if you want to leave the airport by bike.
The most simple solution I've found is to use the plastic bags provided by airline companies at the airport or wrap it yourself with heavy gauge polyethylene transparent plastic. I've been using this for the tandem on our last three trips (France, Spain, New Zealand with three transfers) and will use it again this year for the trip in France on Air Transat leaving this coming weekend. You still have to dismantle some parts on the bike such as lowering the seat, turning the handlebars, remove the pedals, but that's usually not big deal for a bicycle tourer. Leaving the rear derailleur on the hanger is risky, it can be bent or at worst the hanger can be broken; it is a safe practice to unscrew the derailleur from the dropouts and attach it in between the seatstays with a couple of tye-warps - this can be done without taking the derailleur wire off which will ease the reassembly and won't mess-up the shifting of gears. Put the "hand-brake" on by tying the brake levers close with a tye-wrap or electric tape. As opposed to the boxes, you leave everything else on the bike, wheels, fenders, racks, bottles (take off the light and bike computer though). One cannot put stuff such as helmet, shoes, clothes in the plastic bag though, but these things can be put in your personal luggage where I think they belong anyway, except the helmet of course which I bring in the plane as personal belongings.
Good reading material
http://www.ibike.org/encouragement/travel/bagregs.htm
Other opinions:
http://www.bikeaccess.net/bikeaccess/Articles_db.cfm?Search=box%2Cbag%2Ccase&Article=Bags%20vs.%20Boxes%20...%20(a%20continuing%20debate)
Need more info? Just give me a call...
QUICK QUESTION #3 - Bicycles on Sidewalks
by: Raven
"What are the rules concerning bicycles and sidewalks. I always thought that it was a no-no no matter how old u r? Some people are saying that its ok for kids 12 and under? I knew u would know the real answer. thanx :)" Raven
Answer:
Adults
are not permitted to ride their bicycles on the sidewalks.
Excerpt from the NS Motor Vehicle Act. (MVA)
Article 171(2) No person shall ride a bicycle, tricycle, or similar machine on a sidewalk, provided, nothing in this Section shall be deemed to prevent the use of velocipedes or similar machines by children on a sidewalk in a public square, park, city or town.
The MVA describes a "bicycle" as:
2(c) (i)a vehicle propelled by human power upon which or in which a person may ride and that has tow tandem wheels either of which is 350 mm (13.7 inches) or more in diameter or that has four wheels any tow of which are 350 mm (13.7 inches) or more in diameter but does not include a wheelchair, or
(ii) a vehicle propelled by human and mechanical power that is fitted with pedals that are operable at all times to propel the bicycle, that has the same wheel requirements as set ut in subclause (i) and that has an attached motor driven by electric not producing more than 500 watts or with a piston displacement of not more than 50cc and is incapable of providing further assistance when the vehicle attains a speed of thirty km/hr on level ground....
In other words, no bikes with wheels larger than 13.7 inches are allowed to be ridden on sidewalks.
I think policing should be done on the sidewalks but to a certain extent. Limiting elders to ride safely on a sidewalk is a touchy issue because otherwise they will probably not exercise. For sure kids racing between pedestrians should be educated and taken off the sidewalks... but where will they go? This is a societal issue and an issue authorities should do the utmost to resolve with the addition of bicycle lanes, paved shoulders, bike paths, but this cost money. A life has unlimited value but education of road users to share the roads is a priority in this province. VCB is trying to do its share through advocacy and the CAN-BIKE programs ...
Hope this answer your question.
If you have concerns for your twins Marco and Marcus on their little bikes on the sidewalk, worry no more...
How about that?
Cheers,
Jacques
QUICK QUESTION #4 - Wind Effects
Everyone enjoy riding with a tailwind and for heaps of good reasons. Why a headwind is so much a hassle riding a bicycle? Your answer at this interesting article/ analysis sent by our friend Leo Smit
http://www.sheldonbrown.com/brandt/wind.html
QUICK QUESTION #5 - Bicycles in China
According to The Hindu,
The number of vehicles in Beijing has increased by 1,900 a day on average in the first six months of this year, officials said at a recent transportation seminar. Beijing, like many of China’s big cities, has invested heavily on widening roads, building towering flyovers and expanding its subway system. It is, however, still struggling to keep pace with the surge of new vehicles. China, with its fast-expanding middle-class, this year, overtook the United States to become the world’s biggest car market. In Beijing alone, a city of 20 million, the total number of vehicles is expected to hit 7 million by 2015. The city’s roads can accommodate 6.7 million vehicles…To ease the burden on the roads, the government is planning to invest 331.2 billion Yuan ($ 49.4 billion) in the next five years to expand its subway system by 850 km and increase the usage of public transport to 40 per cent.
Hopefully, China’s efforts include bike infrastructure and increasing the bike-mode share, in addition to expanding its public transportation system. Similar problems are popping up in countries near and far. Click here for a slide show of 12 of the world’s most high traffic areas.
Similar recurring nightmares (albeit not as long as Beijing’s) are clogging our own backyards. Next time, instead of sitting idle in your car for two hours on you way to work and for two hours on the way back, ride your bike. Worst case scenario, it will take you the same amount of time as when you sat in traffic. However, when you bike commute you don’t subject yourself to the frustration of going nowhere and annoying radio morning shows. You feel refreshed and not the least bit irritated from the time you wasted sitting in traffic – because you didn’t!
In addition to biking your work commute and errands, take action and protect vital bicycle funding in your community. The more citizens on bikes, the less traffic and the happier we will all be.
The League is working to build a Bicycle Friendly America. Get involved, and enjoy the ride.
~Meghan Cahill
American League of Bicyclists - Director of Communications
QUICK QUESTION #6 - Shift to Bicycle Commuting
from: Halifax Cycling Coalition
Transport Canada is looking to interview Atlantic Canadians who have switched from driving a car to work to riding a bicycle regularly. Ideally, they want people who made their shift because of some kind of municipal or community program or because of gaining access to certain cycling infrastructure. If you fit this description, Sharon Boddy would love to speak with you! Get in touch with her at sharon.boddy@teksavvy.com within the next week.
This sounds like a great opportunity to share some personal stories about shifts in commuting patterns and remind people that cycling isn't just for elite athletes - more and more Canadians are making lifestyle changes like this for all kinds of reasons - health, environmental, economic..... Plus, it's just more fun than driving!
TRY THIS ON YOUR NEXT RIDE
source: roadbikerider.com
Work Out Just 20 Minutes for Amazing Results!
No, this isn't a plug for a miracle no-sweat fitness method. Instead, it's a prescription for more power and endurance on your bike, a taste of the kind of advice you'll find in the new eArticle by John Hughes we plugged above -- INTENSITY: How to Plan & Gauge the Most Beneficial Training Efforts.
It's simple. On a normal ride, choose terrain that allows you to pedal hard and steady for 20 minutes. It might be a long, gradual climb or a flat road into the wind.
Be sure you're warmed up, then go for it. Your effort should be around 85-90% of your max heart rate. It should feel hard but not all-out.
On another ride at least 2 days later, do it again.
These twice-weekly 20-minute efforts are like mini time trials. They increase the amount of power you can generate at or near your lactate threshold (the effort level where panting begins).
Few roadies ride this way because it's lots easier to just cruise along. And that's why they don't get closer to their potential.
But if you discipline yourself to bite the bullet for a measly 20 minutes during a couple of rides each week, you'll feel real improvement after just 8-10 of these workouts.
Or double your money back!
GLYCOGEN REPLENISHMENT
Source: roadbikerider.com
What's the matter? Training is only part of the improvement equation. Just as important is the duo of rest and recovery. If you ride hard enough to stimulate improvement, you have to rest long enough to let your system regenerate and adapt.
So, what if your recovery is slow? You'll need to wait longer between one long or strenuous ride and the next one. It will take longer to reach your goals. If you continue to push without sufficient recuperation, you could cross the boundary into overtraining and suffer an insidious decline in performance.
Here's help: It's well established that a key to recovery is replacing muscle fuel (glycogen) as soon as possible after hard rides. And glycogen is replaced faster and more completely if you consume a quantity of carbohydrate immediately -- ideally, within 15 minutes of finishing.
This refueling process becomes progressively less efficient as time goes by. Never wait more than 2 hours. By then the so-called "glycogen window" will be closed and you'll be likely to feel like you're running on empty the next day.
Use these 4 tips to make the most of glycogen replenishment:
---Eat before the ride. Recovery starts before a long or hard ride even begins. Cycling's smooth pedaling motion means you can eat shortly before and during rides unless you're racing in a time trial or other event requiring immediate high intensity.
Because cycling consumes about 40 calories per mile, you need to start with a full tank on rides of 90 minutes or longer. About one hour before setting off, down about 60 grams of carbohydrate if you're an average-size woman, 80-100 if you're a man.
---Don't allow a carb or fluid deficit while riding. On the bike, stay hydrated by taking 2 big swallows from your bottle every 15 minutes. Using a sports drink may provide electrolytes as well as carbohydrate (check the label). Also eat 20 grams of carbohydrate every 30 minutes. That's half an energy bar, a couple of fig bars, half a banana or a piece of bagel.
---Refuel quickly. As soon as you get off the bike, eat 60 grams of carbohydrate if you're an average-size woman or 80-100 grams if you're an average male.
That's quite a bit of food. A bowl of cereal with low-fat milk and a banana provide about 50 grams of carbohydrate. Most energy bars contain about 40 grams, a bagel with jam about 90. A 16-ounce glass of sports drink has around 30 grams.
A commercial drink made for recovery packs a bigger carb load and is perhaps the easiest way to down the required amount quickly. Check labels for potency. A tall glass of low-fat chocolate milk is a favorite of many riders.
---Don't neglect protein. Research has found that you need more than just carbohydrate. Muscle glycogen stores fill up better if your post-ride food or drink contains approximately 1 part protein with 4 parts carbohydrate.
In our example of an after-ride snack, cereal with a banana provides the carb and low-fat milk supplies the protein. You could also mix 5 teaspoons of sugar in a large glass of low-fat milk. Or go for a commercial carb/protein recovery drink.
Whatever you prefer, get it inside without delay after every long or strenuous ride.
WANTED - Feedack
by: Donnel Beaton
Hello Jacques,
Yes! The eNews response was overwhelming HOWEVER I still don’t have a bike yet !
All have offered their ‘help,’ one offered a bike on loan: (one problem is that I mentioned that the Cuban chap was coming for 5 months — well after that five months I personally don’t want to be responsible for returning that bike to its rightful owner for example, sometimes bikes disappear !! Or end up damaged,
OR he may like to take to back to Cuba )
Anyhow, my old friend Aaron Schneider from downtown Tarbot has offered a bike ‘free and clear’ so I believe I’m going to accept his offer and pick up the bike. BUT Jean White has also offered to donate a bike that may be suitable and I’m going to see it on Friday in Sydney, at her workplace.
As it stands now! I will be taking a bike to Halifax to deliver to Marcel on Saturday Sept 4
On behalf of ‘the Cuban dude’ thank you very much for your help Jacques.
Knowing ‘the Cubans’ as I do, he (Marcel Nazabal) will personally contact you, AND the donor, with ‘thanks’.
All the best, and keep biking,
Donnell Beaton
Baddeck.
LAST QUICK QUESTION...
In the hospital the relatives gathered in the waiting room, where a familymember lay gravely ill. Finally, the doctor came in looking tired and somber: 'I'm afraid I'm the bearer of bad news,' he said as he surveyed the worried faces. ' The only hope left for your loved one at this time is a brain transplant.
It's an experimental procedure, very risky, but it is the only hope. Insurance will cover the procedure, but you will have to pay for the BRAIN.
The family members sat silent as they absorbed the news. After a time,someone asked, 'How much will a brain cost?'
The doctor quickly responded, '$5,000 for a male brain; $200 for a female brain.'
The moment turned awkward.
Some of the men actually had to 'try' to not smile, avoiding eye contact with the women.
A man unable to control his curiosity, finally blurted out the question everyone wanted to ask, 'Why is the male brain so much more than a female brain?'
The doctor smiled at the childish innocence and explained to the entire group, 'It's just standard pricing procedure. We have to price the female brains a lot lower because they've been used.'
________________
Jacques Cote
Editor, Velo Cape Breton eNewsletter
September 2nd, 2010
| Rudy Hollywood
Rudyhollywood@xplornet.com
trirudy.com
Rudy Hollywood
TriRudy.com
rudyhollywood@xplornet.com
sponsors by: (TriRudy ChampionChips) available through www.sportstats.ca; Rudy Project Eyeware; Madshus skis; Guru bike; Avocet Tires, Somersault events, Saddles Cycleometers, Cyclelogik, and TriRudy clothing through The Cyclery.
and am sitting in a chair donation by Tri-Graphic Printing tkx to Peter Sims
psims@tri-graphic.com
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