sunday, may 27, 2018 number of members: 7421   
Submit Content
Race Calendar
Group Training
View Today's List
Contact Us

Select another day

Rudy's List
for Thursday Jul 7 2005
The TriRudy Ads
Barrys Bay Triathlon Natural Fitness Lab
Get Your TriRudy Ad
Contact us to get your ad in this space and other exposures.

XTC Guelph (Guy Levert)
Full Time Staff wanted (Sports 4 Staff)
This Week on (Geordie McConnell)
Sign-Up for 2006 IMC (Claire Grasty)
Friday swim information? (Dominic Fontaine)
Lance Watson Interview (Ken Parker)
Race Wheels and Ironman (Stewart Mackie)
Muskoka Chase Story on (Devashish  Paul)
KonaExpress Dmitruk Drags my ass around LP (Devashish  Paul)
Jean Lacroix Kicks Ass on Whiteface Climb (Devashish  Paul)
Gen Pellerin - Follow Her Season (Geordie McConnell)
True or False (Adel Shalaby)
Men and the BBq (Joan Hollywood)
OLN Fires Phil Liggett (Richard  Thomas)
For Sale: Kona Dr. Dew (jay heins)
Time road pedals and Sidi shoes FS (Louis Tay)
Computrainer system for sale (Joe Baker)
Campy Shamal 650 (Joe Baker)
For Rent: House for Rent - Old Chelsea (Julie schnierle)
For Sale: Sleeping Bags (Michelle Stewart)
For Sale: Custom Made Matching Wing Back Chairs wi (Michelle Stewart)
For Sale: Dining Table (Michelle Stewart)
For Sale: Braun Food Preparation Machine with Acce (Michelle Stewart)
For Sale: Blender (Michelle Stewart)
For Sale: Electric juicer (Michelle Stewart)
For Sale: Bicycle Truing Stand (Michelle Stewart)
For Sale: Rolling Suitcase (Michelle Stewart)
For Sale: Shimano 105 shift/brake levers (triple) (Sheila Ascroft)
The East Coast Cyco's newsletter (Doug Tanner)

Welcome to
 Fern Bosomworth        Kanata 
 L. Sgarbossa        Ottawa 


 Guy Levert   (General Comments)
skip to next       Back to top
On behalf of the XTC Guelph...


We are still looking for volunteers for the XTC Guelph race on July 16th. If you know of anyone interested in volunteering we still have a variety of positions to fill. Volunteers receive a shirt, snacks, a complimentary barbeque and of course great karma! Please email us at

If any kids volunteer who need to meet volunteer requirements at school, please let us know as we will sign the applicable forms and supply certificate for volunteer hours.

Finally we hope some of the adults racing would consider helping out with the kids race. If you are racing and interested in volunteering for the kids race which starts at 2:00pm please email us at

Thanks you,

XTC Canada Team

Guy Levert

 Rudy Says: there must be some TriRudyite out there that can help, Please :-))

 Sports 4 Staff   (General Comments)
skip to next       Back to top
Attention triathletes, runners and sports enthusiasts,

Sports 4's Kanata location is looking for full time staff to begin in August. As well, the Bank Street location is looking for full time staff to begin late mid-to-late August. For those who haven’t visited us before- we are a locally owned running/triathlon and sports shop that strives on technical expertise, detailed foot assessment and renowned shoe fitting services. We carry a large selection of technical clothing for running, cycling, swimming and fitness. Our attention to knowledge of bio-mechanics and needs of our clients have made us one of the preferred recommendations of most local and regional pediatrists, pedorthists, physiotherapists, chiropractors, and massage therapists.
We are also proud sponsors of various running and triathlon events in the Ottawa area including most Somersault Events including this fall's Ottawa Marathon alongside our New Balance store at Woodroffe and Baseline.

We are looking for staff with experience and enthusiasm for running, triathlon and sport and health in general. Those interested in applying would be preferred to have previous retail experience. Biligualism and/or any education or experience in exercise physiology, human kinetics or kinesiology, and/or personal training would also be an asset. Resumes can be submitted in person to us at either location.

If you have any questions, please call us at 271 7597 (Kanata) or 234 6562 (Bank Street) or email us at

Thanks to all who apply

Sports 4 Staff

 Geordie McConnell   (General Comments)
skip to next       Back to top
This Week on

Managing Disease Part of the Training Plan for Local Coach

Imagine how frustrating it would be if, no matter how much rest you've had, you always feel exhausted and no matter how careful your taper, your tanks are empty early in your big race. Problems with the thyroid gland can leave you feeling this way, just ask local triathlon coach and world-class duathlete Jane Armstrong.

For the full story visit at the link below.

About the Site is a triathlon resource site serving Canada's National Capital Region. Every local resource that exists is represented in our pages, if it's not then let us know and we'll add it. The page is updated once per week on Tuesday afternoon and includes a weekly feature story highlighting the people, places and events that help our region's triathlon community to thrive.

Geordie McConnell

 Claire Grasty   (General Comments)
skip to next       Back to top
I'm planning to do Ironman Canada next year, and was wondering if anyone would be able to sign me up. If so, please send me an e-mail.

Thanks muchly!
Claire Grasty

 Dominic Fontaine   (General Comments)
skip to next       Back to top
Can someone send me the info on where and what time the Friday swims take place. Also what do I need in the way of a floatation device?
Dominic Fontaine

 Rudy Says: Friday morning 6a.m. from Blanchet beach most Triathlete swim loops around the island between 6am and 7am... as the season grows so does the distance... many are now swimming beach-to beach (4k)... then running back for their cars. Everyone is welcome and a wetsuit is great idea for floation and warmth. If you have no wetsuit swim the shoreline or rent a used one from

 Ken Parker   (General Comments)
skip to next       Back to top
The Runner's Web has an interview with Lance Watson available at:

Ken Parker

 Stewart Mackie   (General Comments)
skip to next       Back to top
Since being a long time supporter of wetsuits are for wimps (I whish I was as comfortable on a bike) I have saved some money on wetsuits and am looking at buying some race wheels. I am thinking of either Zipp 404's or Alps front and H3 rear. If any one has any thoughts or opinions I would love to hear them. I'm also looking at doing my first Ironman next year and would be interested in hearing which one would be a better first race between IM Canada and Lake Placid.
Stewart Mackie

 Rudy Says: Both wheels are great, my opinion is great the wheels where you can get the best deal. ... IMCan is slightly easier;but you still have to do the distance... however IMCan is further away. Your choice both are very good races.

 Devashish Paul   (General Comments)
skip to next       Back to top
Hi friends in Trirudyland. It took me a while but you can read my story about the Pro event at the Muskoka Chase that I wrote about on

Samantha McGlone was incredible, and a very gracious champion !
Devashish  Paul

Event Director: Winterman (10K Run/50K XC) Dec 31st, Tour de Gatineau Parc (TDG), every Wed May 1 to Sep 7, Forestville 100K XC Team Ottawa 2006, EPICMAN Lake Placid Tri (3/180/21.1) Jun 9th, 2005

 Devashish Paul   (General Comments)
skip to next       Back to top
Well, my friend Barry Dmitruk painted a rather flattering picture of myself, but the reality is that I kind of enjoy being the whipping boy of Kona qualifier studs such as himself.

Barry is filled with positive energy and a "Can do Attitude". I have learned a lot about endurance athletics , simply by training with him.

Neither of us has a coach or a program, but let me just say, when you have a training partner like KonaExpress, there is no need for a coach. He never tolerates any excuses and will push you hard, but he also knows when to go hard, long or easy in training.

Like we say, "Respect the Distance, or the Distance will Hammer you"

If any of you guys have a chance, do train with Barry. He'll keep you honest, keep you motivated and whip your ass if you slack off.

Knowing this, how could I bail on him on the Lake Placid Irontour ?
Devashish  Paul

Event Director: Winterman (10K Run/50K XC) Dec 31st, Tour de Gatineau Parc (TDG), every Wed May 1 to Sep 7, Forestville 100K XC Team Ottawa 2006, EPICMAN Lake Placid Tri (3/180/21.1) Jun 9th, 2005

 Devashish Paul   (General Comments)
skip to next       Back to top
I meant to post this a few days ago, but I finally got around to it. Jean Lacroix joined us for Epicman last year and in his own words, he got his ass kicked. Over the last year, he lost something like 25 lbs, trained hard and ate extremely well. A year later, he was fitter than ever, pushing the pace for the entire bike ride at Epicman and coming over the finish line in an incredible 6th place.

But the true test of fitness, as Lance Amrstrong says is a timed one hour hill climb.

Jean showed up for the Whiteface mtn hill climb this weekend, hoping to break his 1:25 time from the previous year. The temperature on Whiteface was misty, and cold, with a very stiff westerly breeze. As we climbed into the clouds, some of our American friends put the boots down. Matt Millet and 2:58 Boston marathoner and Stefan Kusurelis a 9:40 guy at Ironman Arizona were hammering ahead. I managed to stick with them for a short time past the toll gate and was spit out. But not far behind me, the guys with serious cosmetic bulk (Barry Dmitruk and Jean Lacroix) were racing the Clydesdale division. They hammered up the mountain keeping the lightweight dudes with Roberto Heras legs in sight.

As we got closer to the summit, the air got thinner, the wind was insane and it was cold. Very cold. My toes were getting cold. I reached the summit in 60 min and 8 seconds, missing my goal of sub 60. But 4 minutes later, I see the Clydesdale studs emerge from the clouds below like Lance winning a stage at Sestriere. Jean had this HUGE smile across his face. He had taken 20 minutes off his time from the previous year.

Anyway, all this to say congratulations to Jean. It just shows what some hard training and good nutrition and focus can do in only a year. And while I do give him a hard time about his training plan from Peak Centre, he has truly improved.

Jean, good luck at Ironman are going to do great !
Devashish  Paul

Event Director: Winterman (10K Run/50K XC) Dec 31st, Tour de Gatineau Parc (TDG), every Wed May 1 to Sep 7, Forestville 100K XC Team Ottawa 2006, EPICMAN Lake Placid Tri (3/180/21.1) Jun 9th, 2005

 Geordie McConnell   (General Comments)
skip to next       Back to top
As Gen Pellerin prepares for next weekend's World Cup race in Cornerbrook, we're excited to introduce an online diary section to her website at The diary starts back in April and tracks her season right up till last weekend. Check it out - Gen's a great writer! is Powered by Triathlon Ottawa. There is a link to her site on our home page.

Good luck in Newfoundland, Gen!!!
Geordie McConnell

 Adel Shalaby   (Jokes)
skip to next       Back to top
Can you guess which of the following
are true and which are false?

1. Apples, not caffeine, are more effective in waking you up.

2. Alfred Hitchcock didn't have a belly button.

3. A pack-a-day smoker will lose approximately 2 teeth every 10 years.

4. People do not get sick from cold weather; it's from being indoors a lot more.

5. When you sneeze, all bodily functions stop, even your heart!

6. Only 7 per cent of the population are lefties.

7. Forty people are sent to the hospital for dog bites every minute.

8. Babies are born without kneecaps. They don't appear until they are 2-6 years old.

9. The average person over 50 will have spent 5 years waiting in lines.

10. The toothbrush was invented in 1498.

11. The average housefly lives for one month.

12. 40,000 Americans are injured by toilets each year.

13. A coat hanger is 44 inches long when straightened.

14. The average computer user blinks 7 times a minute.

15. Your feet are bigger in the afternoon than any other time of day.

16. Most of us have eaten a spider in our sleep.

17. The REAL reason ostriches stick their head in the sand is to search for water.

18. The only two animals that can see behind themselves without turning their heads are the rabbit and the parrot.

19. John Travolta turned down the starring roles in "An Officer and a Gentleman" and "Tootsie."

20. Michael Jackson owns the rights to the South Carolina State anthem.

21. In most television commercials advertising milk, a mixture of white paint and a little thinner is used in place of the milk.

22. Prince Charles and Prince William NEVER travel on the same airplane, just in case there is a crash.

23. The first Harley Davidson motorcycle built in 1903 used a tomato can for a carburetor.

24. Most hospitals make money by selling the umbilical cords cut from women who give birth. They are used in vein transplant surgery.

25. Humphrey Bogart was related to Princess Diana. They were 7th cousins.

26. If coloring weren't added to Coca-Cola, it would be green.

Got it figured out?

They are all true....
Now go back and think about #16

Adel Shalaby


 Joan Hollywood   (Jokes)
skip to next       Back to top
Barbecuing is the only type of cooking a real man will do. When a man
declares he will BBQ the following chain of events is put into motion:

1) The woman goes to the store and buys everything.
2) The woman makes the salad, vegetables, and dessert.
3) The woman prepares the meat for cooking, places it on a tray along with
the necessary cooking utensils and sauces, and takes it to the man, who is
lounging beside the grill, beer in hand.
4) The man places the meat on the grill.
5) The woman goes inside to organize the plates and cutlery.
6) The woman comes out to tell the man that the meat is burning. He thanks
her and asks if she will bring another beer while he deals with the
7) The man takes the meat off the grill and hands it to the woman.
8) The woman prepares the plates and brings them to the table.
9) After eating, the woman clears the table and does the dishes.
10) Everyone praises the man and thanks him for his cooking efforts.
11) The man asks the woman how she enjoyed her night off. And, upon seeing
her annoyed reaction, concludes that there's just no pleasing a woman.

Joan Hollywood

 Richard Thomas   (Announcements)
skip to next       Back to top
Paris, July 5 (Reuters) - Outdoor Life Network today severed its contract with Phil Liggett, a perennial favorite cycling
announcer both in England and in the United States. A spokesperson for
Outdoor Life Network said, "We regret having to let Phil go, but he knew the terms of our agreement when he signed on. Namely, he is required to allude to Lance Armstrong three times per minute, with at least one of those mentions being by name. Most importantly, at no point in time shall forty seconds ever elapse without a mention of Lance Armstrong."

"Today, sadly, Mr. Liggett broke the terms of that agreement. When David Zabriskie had his unfortunate accident today, Phil failed for 40 seconds to put it in the context of whether this would impact Lance Armstrong or whether Lance Armstrong would would have fallen, or asking what Lance Armstrong must be thinking about this accident right that moment."

When reached for comment, co-commentator Paul Sherwin said, "I had my
'Lance Stopwatch' going -- it's what we use to help remind us when it's
time to mention Lance again.� Continued Sherwin, “When Zabriskie fell, Liggett started actually talking about how disastrous it was for the rider, instead of -- as is proper -- talking about this would affect Lance and how he would no doubt have words of advice on the proper way to ride a bicycle for young Zabriskie. When twenty seconds elapsed, I signaled to the timer. Then thirty seconds elapsed -- still no mention, so I made the sign of the Texas Longhorn, the code we use to signal that we need to immediately divert the conversation toward Armstrong. Still nothing.�

Visibly shaken, Sherwin finished, After forty-five seconds, Phil
managed to bring the conversation back round to Armstrong, but by then
it was too late. OLN Security was knocking at the door, ready to escort
Phil from the premises.

Interviewed in his hotel room in Paris, Liggett looked like a man who
has lost his best friend. I'm a huge fan of Armstrong,� said Liggett. I haven't pretended to be impartial for years. But between Bob Roll and that marionette Al Trautwig, our Armstrong-centricism seemed pretty well covered, and I suppose I briefly let my guard down. I wonder what Lance Armstrong thinks about that?� Then, realizing the habit of mentioning Armstrong even when completely irrelevant was still with him, Liggett briefly looked melancholy -- which is the British equivalent of an American having a complete nervous breakdown.

OLN has moved swiftly to replace Liggett, putting former
color-commentator Al Trautwig in his spot. Said Trautwig regarding his
promotion, Lance Armstrong. Lance Lance Lance Armstrong. Armstrong
Armstrong Lance Lance Lance Lance. Six-time Tour de France winner. Lance Armstrong Lance Armstrong, Lance Armstrong.

This is going to work out just fine,� said the OLN spokesperson.

Richard  Thomas

 jay heins   (For Sale/Rent)
skip to next       Back to top
54cm. Complete bike with SPD pedals, bike rack and saddlebags. This ride is great for urban commuting, bike trails or pulling a kiddy trailer. Flat bars, 700c wheels and disk brakes makes for a safe, stable and comfortable ride.
Get more info at
Email for pics. Motivated to sell!
jay heins

 Louis Tay   (For Sale/Rent)
skip to next       Back to top
Time '50.1 Racing' clipless road pedals with cleats: $50 obo
-used, 100% functional, circa 1990's (but still better than most spd pedals)
-black, lots of float, large surface area, low over axle

Sidi Revolution 1 road shoe: $30
-size 9-9.5, or approx. 42.5
-used good condition, circa 1990's (I raced in them 2 months ago)
-black with two velcro straps for quick and easy transitions.

Buy them together to save me from removing the cleats and I'll knock the price down.
Louis Tay

 Joe Baker   (For Sale/Rent)
skip to next       Back to top
Computrainer Pro3D system for sale. Works great - used 50x at the most. All hardware and software included. I'll even throw in the computer to run it on. This model is currently on sale for $1250US - I'm asking $800 CAN for everything.
Joe Baker

 Joe Baker   (For Sale/Rent)
skip to next       Back to top
Campy Shamal rear wheel 650c clincher style with 8 speed rear cassette. Asking $150obo.
Joe Baker

 Julie schnierle   (For Sale/Rent)
skip to next       Back to top
Brick bungalow with garage, backing onto Dunderosa golf course, on quiet Cul-du-sac. Avaliable August 1st. 3 brdm, 4 appliances, finished basement. $1200 mos plus utilities.
Julie schnierle

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Matching rectangular Wood's (Mt. Rainier) sleeping bags W33xL82in (84x208cm)- can be zipped together. 2.5lbs Dacron II Fibrefill (rated +5C). Cover and lining 100% nylon. Lining equipped with velcro tabs for attaching optional sheet. Black with light yellow lining. Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Elegant custom matching wing back armchairs with ottoman. Light blue cotton polyester fabric. Solid wood legs stained dark brown (walnut). H112xW72xD71cm (H44xW28x28in). Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Oval with drop down sides. Seats 4. Can be used separately against a wall as a sideboard for extra serving space. Both leaves can be folded down for easy storage. White laminate finish top with medium stained birch wooden legs and trim. L116xW99xH72cm (L46xW39xH28). Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Mixer includes two heavy duty plastic bowls (lg=18 cup/4.5L;sm=6cup/1.5L), wisk, dough hook and spatula. Powerful 400 watt motor with 3 operating speeds plus an additional extra slow speed setting for adding ingredients. Accessories include slicer/shredder, and pasta roler. Recipe books included. Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Oster blender - 10 speed (heavy duty) with pulse. 1.25L/5 cup glass jar. Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Kenwood electric juicer; 700 ml/3+ cup detachable pitcher for easy pouring. Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
Bicycle truing (no name) stand. Like new.
Michelle Stewart

 Michelle Stewart   (For Sale/Rent)
skip to next       Back to top
29 inch high quality rolling suitcase (Atlantic) with in-line wheels, retractable pull bar and zippered compartments.Black. H29xW19.5xD11in. Like new. Used once. ($225 value).
Michelle Stewart

 Sheila Ascroft   (For Sale/Rent)
skip to next       Back to top
I've upgraded to Ultegra. These STI 9 speed shift/brake levers (model ST 5500)are used, have some scratches, but are in fine working condition. Never had any problems with them. They are also are flight deck compatible.
Sheila Ascroft

 Doug Tanner   (Other Comments)
skip to next       Back to top
"Do or do not. There is no try." --- Yoda (pinched from Tri Rudy)

Hi Cycos

Coach's Comments

It's great training weather. The run up to O'Reiley's was just beautiful. It was easier than expected. I would say it's easier than three laps of Mt Cootha, but the scenery was magic.

A very big thank you to Robbie our club president for his help in being our aid station and getting the support vehicle up to the top of the mountain and to Paul Sutton for getting up in the middle of the night to get Rita's car up to the top and then driving her back to the foot of the climb.

We had a few impressive performances in the Gold Coast marathon, I have only heard results from a few of our members.

We have the chance to stage a "family friendly" bike tour. Byron from Victor Cycles has staged a mini tour several times from Cabarita. Saturday 30th July start at Cabarita at 9am for a 140km bike to Nimbin and back (very scenic, medicinal herbs available at turn around), Sunday 31st July, 100km down coast and hinterland. Find your own accomodation and give the family a weekend at the coast, on the beach or shopping at the Gold Coast while you get a couple of good challenging aerobic rides in. You get to spend the afternoon and night with the family and friends. It will be on, no limit on numbers. Minimum or maximum.

Book now.

Weekend training

Saturday - swim squad - 6.30 Yeronga - group run to West End after swim for those interested.

Sunday - Bike to Dayboro - run 1km reps off bike - meet at Qld Uni dirt track at 6am.

Athlete of the week

Marty Rees is going to the World Long Course Champs in Denmark in a few weeks. On Sunday Marty joined us for a run up to O'Reiley's. In order to get a bigger workout in as a rehearsal for Denmark, I had him arrive at Canungra at 5am, bike for 2hrs then join us for the run. Marty's directions were simply run comfortably without exeeding 80%HR. Marty took only 2hrs 10min to run up the mountain. I believe he's ready for Denmark.

From President Robbie

The accountants in the squad know that today is the first day of the new financial year. Its also the day when club memberships are due.

Those of us who wish to take up the challenge of being a Cyco this year please will you complete the attached membership form and return it to Robyn, Richard or myself at training as soon as possible (we will also have forms at training). Membership fees are set at $50 this year.

For your money you get

Free club breakie once per month (or so - these will be more frequent).
Weekly newsletter.
Access to coached training sessions. (sessions are members only except bonafida visitors)
A motivated squad to train with.
A 'motivational' amount of sledging if you start to bludge !
The club has attracted a number of silent members over the years and you are very welcome. You will still need to complete the membership form and pay membership fees though :)

Doug will be reviewing the newsletter e-mail list at the end of July. Non members will be removed from the list.

From Michelle Pillonel

I was hoping you could drop this in to the newsletter, as a word of caution for anyone out running in the dark!

A work colleague of mine was confronted this morning at about 6 am when she was running along Park Road, in front of the Yeronga school. The man had a hood over his head and threatened her with a knife. He chased her and she made it to the Fairfield Gardens newsagency and called the police.

It's so dark early in the morning, so we should be careful to try to run with someone else if possible.

Race Countdown

Frankfurt – 10 July - Warren Kearns – Go well this weekend Wazza – When in doubt go harder!!!

Denmark – 6 August – Warren Kearns, Marty Rees

Canada IM 28/8/05

Dave Mee

Hawaii – 15 October

David Flack, Sue Prince, Jo Rowell, Al Pitman

From Chris Elder

As you may or may not be aware, Niki and I have a small distribution business.

We have the rights to distribute all of the ‘Megaburn’ product range. See web site

Products include:

Energy / Nutritional Health bars

Protein powders

Electrolyte powders

Etc Etc

Can you include the below in the next newsletter please:

What benefits do you get being a member of the Cycos?

Chris is offering all existing and future financial club members, ‘Club Members Pricing’ 30-50% off RRP for Megaburn products

For example:

Megaburn bars Box of 10 Retail for $30-$35…..Members $20

Electrolyte 700g tub Retail for $25-$30…..Member $18

Body Boost 240g (one month supply) Retail $30-$35…..Members $20

Why Mega burn bars?

1. Great tasting (just ask Dave Flack and Ash Ritchie)

2. Lower price point than Endura bar or Power bar

3. Based on the Zone diet (40/30/30)

4. Gluten and/or dairy free

5. Very healthy for you, all natural

View the web site for more products and product info:

How to order?

1. See Chris at training

2. Call Chris on 0412 377 086

3. Email

This pricing is strictly for members only!!!!!

Anyone else they are available at:

Planet Cycles

Triathletes World

Yeronga Pool

Victor Cycles


Uni Cycles St lucia

New Farm Bikes

See you at training

Chris Elder

ALSO – Don’t forget Al’s products:

Al has Endura Opti at $45.00 - Endura electrolite drink in Orange, Lemon-lime and Rasberry at $25.00 and Endura energy bars at box of 10 for $32.00.

See Al at training.

Fat Talk: "Saturated fats are found in all animal products and act similarly to trans fats. Keep in mind, all fats provide an energy source for running. But unsaturated fats such as olive oil or canola oil are best for you." -Kristine Clark, Ph.D., R.D.

Another from Robbie

Seems like its all over red rover for Lessing and Ironman

ITU World Champion turned Ironman contender, Simon Lessing, suffered a massive blow in his pursuit of the Ironman Triathlon World Championship crown in Coeur d’Alene, Idaho, on Sunday. Lessing pulled out of Ironman USA Coeur d’Alene with only 6 miles of the marathon remaining. Despite leading for much of the race, Lessing’s day fell apart on the marathon and he was lying in fifth place when he pulled the pin, having already walked through several sections of the run. Lessing’s difficulties allowed Ukranian run specialist, Victor Zyemtsev to claim his fourth Ironman title, following his three consecutive wins at Ironman Austria.

Whilst Zyemtsev will collect the double-weighted winner’s prize purse of $14k (Ironman North America designated Coeur d’Alene as a “pro male only: prize money race and Ironman USA Lake Placid as a “pro female only” race) it will be the loss of an all-important – and, pre-race, virtually assured – Kona qualification spot which will trouble Lessing most. Although exact numbers are not posted on the Ironman North America web site, it appears likely that there were at least five pro male slots on offer in Coeur d’Alene. With the eventual fifth-placed athlete – New Zealand’s Brent Foster – a long way behind when Lessing pulled out at mile 19, a walk-jog should have been sufficient to secure fifth place and a Kona slot. Assuming this was just an ‘off day’ for the talented Brit, who has taken victory virtually at will throughout his races this season, and his focus for the season remains Kona, he now faces the poser of where to secure a qualification slot.

Ditch the Stitch: "If you get a side stitch, tighten your abdominal muscles. Act as if someone were about to punch you in the stomach. Also, breathe out through pursed lips. This will also contract your abdominals." - Ed Eyestone

Gait retraining could put an end to your recurrent running injuries
by: Matt Fitzgerald

While training for the Marine Corps Marathon, Margaret Colvin, 48, of Rehoboth Beach, Delaware, developed patello-femoral pain syndrome (a.k.a. runner's knee)--unfortunate, but not uncommon. Her luck improved when she was referred to the Running Injury Clinic at the University of Delaware. The clinic's director, Irene Davis, Ph.D., a physical therapist is a leading researcher in the field of gait retraining, a method of rehabilitating running injuries by correcting flaws in a runner's stride.

Using video analysis of Colvin's stride, Davis looked for biomechanical abnormalities that could be causing the pain. Davis found that Colvin's thigh was rotating internally during ground contact due to weakness in her hips. But instead of just giving her hip-strengthening exercises, Davis also helped her modify her running mechanics to reduce the stress on her knee.

To assist Colvin in the gait-retraining process, sensors were attached to her leg. These sensors produced a graph on a video monitor that she could watch and manipulate while running on a treadmill at the clinic. Davis taught Colvin how to activate her hip abductors and hip external rotators to achieve the optimal stride.

For several weeks Colvin was allowed to run only at the clinic.

Using the instant feedback system, she was able to strengthen her hips and gradually reprogram the neuromuscular patterns that controlled her stride. When her new gait felt natural, she resumed training on her own. Two years later, Colvin says her corrected stride remains intact and she has had no more knee pain.

Davis hopes that gait retraining will soon become standard treatment for injured runners. "Abnormal running mechanics are a factor in many running injuries, and in most cases these flaws can be corrected," says Davis. But at present, few professionals who treat injured runners suggest gait retraining because of the prevailing wisdom that a person's running gait is too "automatic" to be changed. "Most of us have a stride that's natural to our body--the stride that's best for us," says Alan Hreljac, Ph.D., a professor of biomechanics who studies running injuries at California State University in Sacramento.

Davis, however, believes running form is as changeable as a golf swing. And the failure to correct form flaws in response to injuries all but guarantees that the same problem will return after the original injury heals. In fact, research has identified a number of stride flaws that appear to be associated with running injuries.

Run This Way

While many physical therapists try to correct stride flaws indirectly by prescribing strengthening and stretching exercises designed to correct muscle imbalances, proponents of gait retraining believe that's just the first step. Such measures are "necessary, but seldom sufficient," says Davis, because stride flaws result not just from muscle imbalances but also from ingrained neuromotor patterns that are unlikely to change except through conscious practice.

We're not talking about drastic changes," says Bryan Heiderschiet, Ph.D., a physical therapist who practices gait retraining at the Runner's Clinic of Des Moines University. For example, some running injuries are associated with a slight forward tilt of the pelvis that can be easily corrected by learning to engage the deeper abdominal muscles while running. It's a small tweak--yet it won't happen without conscious effort.

There are two key limitations of gait retraining. First, "It requires expertise in running mechanics and the etiology of running injuries," says Davis. In other words: Don't try this at home. You need the guidance of a knowledgeable professional.

Also, it's not appropriate for general injury prevention, but only for rehabilitating and preventing the recurrence of specific injuries. "If you try to 'fix' your stride when you're uninjured," says Davis, "it's more likely that you'll cause an injury than prevent one."

Find Your Flaw

Research in the field of gait retraining has identified four common stride flaws that are associated with specific running injuries. If you are repeatedly hampered by any of the injuries listed below, you may be a good candidate for gait retraining. Once a flaw has been detected by a gait-analysis expert, he or she can help you fix your form.

1. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome

Stride Flaw
Thigh internally rotates during ground contact

Form Fix
Actively engage the muscles of the buttock and the outside of the hip while your foot is in contact with the ground.

2. Injuries
Patellofemoral Pain Syndrome
Plantar Fasciitis
Achilles Tendinosis

Stride Flaw
Overpronation of the foot

Form Fix
Push off with your big toe. Concentrate on keeping your knees pointing straight ahead during ground contact.

3. Injuries
Patellofemoral Pain Syndrome
Iliotibial Band Friction Syndrome

Stride Flaw
One hip drops when opposite foot is on ground

Form Fix
Increase step width. Practice running along a straight line, making sure your feet land evenly on either side of it.

4. Injuries
Shin splints
Stress Fractures

Stride Flaw
Overstriding (severe heel-strike)

Form Fix
Increase your stride frequency by increasing your steps per minute without increasing your pace. Also, lean forward very slightly at the trunk.

Who Ya Gonna Call?

*Contact the exercise science department of your local university.

*Look for advertisements in local publications catering to runners and endurance athletes.

*Contact a local physical therapy clinic specializing in sports injury rehabilitation.

*Do an Internet search using "runners," "biomechanical analysis," and your city and state.

* Your club coach

Hug your kids


Doug Tanner