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"I detest 'Jingle Bells,' 'White Christmas,' 'Rudolph the Red Nosed Reindeer,' and the obscene spending bonanza that nowadays seems to occupy not just December, but November and much of October, too." --- Richard Dawkins

23 Sydenham Fall Trail Run Sydenham, ON

Team Triumph Saturday Triathlon Program (Julia Aimers)
Still need help please... (Rudy Hollywood)
Please vote for Ottawa Scout Troop (Ellen Dickson)
For Sale: NEW - Womens Saucony Kinvara (Liette Greyeyes)
For Rent: Condo Tremblant available for Christmas (Eric Poulin)
For Sale: Merida Speeder Commuter sports road bike (john maltinez)
For Sale: Ice Cream Bicycle / Trade Bike (john maltinez)
For Sale: PACE RC506 150mm Full Suspension Mountai (john maltinez)
Ironman 70.3 SuperFrog (John Giguère)

Welcome to
 john maltinez        new jersey 


 Julia Aimers   (General Comments)
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We are EXCITED to announce that Team Triumph Triathlon Club will be adding a Saturday triathlon program!!


Discover what all the excitement is about!!!

We will be offering our popular Spin/Run/Strength Program on Saturdays at 10:15am! Join coach Julia and her team for a periodized program that develops your endurance, power and speed over the Winter months. Each class builds on the last using your personal training zones.

You will learn to feel what training zone you are in so you know when to push and when to hold back when you go outdoors. Once the program has commenced, strength training can be done before or after the 10:15am spin. Need to put more time in on the bike? Feel free to stay more than the hour and up your distance. Then jump off the bike and go for a run on one of our many treadmills or on the running track.

Team Triumph's Spin, Run and Strength program is geared towards triathletes, cyclists or members who just want to train in a fun atmosphere with great music and friends! Each month is carefully planned. Peak in time for the bike touring, time trialing and triathlon season.

When you are done your workout enjoy a hot shower, sauna, steam, hot tub and relaaaaax!


Julia Aimers
Certified Exercise Physiologist
Triathlon Coach
Team Triumph Triathlon Club
Certified Yoga Instructor

Volunteer Race Director Mike Collingwood Triathlon at Meech Lake

Triumph Triathlon Store

 Rudy Hollywood   (General Comments)
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We are working on a 150 project for Central Frontenac citizen to participant in ... sorry it's volunteer if your interested e-mail me and I'll send along the details

Hello Rudy,

As we discussed, the Fitness 150 program has hit a roadblock. We have no web support person(s).

So, we need to canvass for a WEB Page Designer / Maintenance person.

- Design & layout of web pages to support Fitness 150 (I have sketched out the required pages)
- Maintaining and enhancing the website for year 2017
- This is ideally a high school student project
Can we advise the Rec committee of our challenge and solicit support?
With great thanks,

Rudy Hollywood
Rudy Hollywood
"Persistence counts; Consistency pays" -- Rudy

 Ellen Dickson   (General Comments)
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Dear Trirudy-ites,

My daughter Bryn is a member of the 23rd Nepean Scout troop, and they have been working really hard all summer at cleaning up the Rideau River of an invasive species called the European water chestnut. This is the river that feeds into Somersault triathlons at Mooney’s Bay, and where many of you canoe, kayak, SUP…

They go out in kayaks, sometimes even camping overnight near Blacks Rapids and spending hours and hours on the water.

Their scout leader made a video about their super efforts and entered it into a contest called “Real Life Scouting Adventures”. The prize money would go towards their fundraising for their trip to the Scouts Jamboree in Nova Scotia next summer.

Please have a look at the video, and it you find it merits, vote for it every day until the end of the contest (Oct 24). They are currently in 5th place and if everyone on trirudy just voted once, they could easily make it back into top 3 (and if you vote every day, they might get back into first place).

Thank you very much in advance!
Ellen Dickson
Powered by: ellenian inc. and Captain "Floppy-ears" Archer

 Liette Greyeyes   (For Sale/Rent)
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2 pairs Saucony Kinvara 7
1 pair Saucony Kinvara 6
Women Size 10.
All are new. Never worn.
$50 each.
Liette Greyeyes

 Eric Poulin   (For Sale/Rent)
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Beautiful 2 bedroom condo walking distance from the Tremblant ski village. Condo is located at Les Manoirs, which is walking distance from the resort but far away to feel like you are in the country. Available for the holidays (min. 3 night rental).
Eric Poulin

 john maltinez   (For Sale/Rent)
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This quality Merida flatbar fitness sports road bike. 24 speed. Quality components.
M/L Frame for those over 175cm
Sora rear Derailleur with Altus front.
X-Mission speed series front bar and fsa.
Jalco DRX4000 wheels with maxxis wormdrive tyres.
Sloping top tube geometry and prolite AL 6061 double butted tubing.
Very light frame. Very fast bike.
Ready to ride.
john maltinez

 john maltinez   (For Sale/Rent)
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Great Money Earner & Ready for Work
* Very Good Condition
* Comes in 2 Parts so Easy to Assemble and Transport
* Versatile (Front Box Can be Removed from its Base)
* Can Be Used All Year Round According to the Seasonal Trade:
- Ice Cream outside Parks, Beaches, Train Stations...
- Flowers (Valentine, Mother's Day etc)
- Seafood (Whelks, Cockles, Dressed Crabs etc) Outside Pubs
- Vegetables (Farmers Markets)
- Coffee, Crepes, Slush Puppies etc

* Can be Rented for School Fetes, Weddings, Parties or Used Outside your Shop as a Focal Point

* Sad to See it Go, but I Need the Space!
john maltinez

 john maltinez   (For Sale/Rent)
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Custom built bike Perfect bike for Trail and Freeride which climbs amazingly well.
Pace RC-506 150mm travel Frame Medium. I'd say riders 5.6 - 6.2" give or take (I'm 6.1")
DT Swiss Carbon EXC Suspension Forks 150mm travel (bolt thru)
Hope Pro Blue Front Hub with Mavic EN521 Rims (approx 40 miles of use)
Hope Pro Black rear hub with Mavic EN521 Rims (approx 40 miles of use)
SRAM Cassette
Shimano XT M785 Disc Brakes Front & Rear (New and never used)
Shimano Ice Tec Rotors Front 203mm & Rear 180mm (New Never Used)
Prologo X20 Saddle White/Black (Approx 40 miles of use)
Kore Seatpost
Race Face Next Carbon Riserbar
FSA SLK Alloy/Carbon Bar Stem 90mm Black/Blue
Shimano DX M647 Pedals
Race Face Turbine Chainset (Approx 40 miles of use)
SRAM X0 Rear Mech
Shimano XTR Front Mech
SRAM X9 Shifters
SRAM Chain (New & Unused)
EThirteen Heim 3RS Chain device (Approx 40 miles of use)
New Michelin and Panaracer Folding Tyres, never used.
Hope Seat QR Collar.
Please get in touch if you have any questions. This is a really great bike which will be missed, this is one of the best bikes I've owned over the years and really puts a smile on your face when riding. A real confidence builder.
john maltinez

 John Giguère   (Race Reports)
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Race report - Executive Summary

Overall Ironman 70.3 SuperFrog was possibly my best race ever. Despite some interesting challenges on the course (ocean swim and beach run), I had PBs in each discipline. My final time was 5:03:22. Good enough for 8th place in the age group and a personal best. More interestingly for me, I came in first place in Military Division 50 +. Beat the next guy by over 30 minutes and earned a spot at the Ironman World Championship next year. And a really cool coin.

Results notwithstanding I enjoyed SuperFrog. It was a very different race from my previous outings. The race was well organised but the transition zone was a little cramped. The best part, however, was sharing the experience with seven other teammates, and my wife who accompanied me and was chief cook and photographer.

Race report - Long version

The road to Ironman 70.3 SuperFrog started with my selection to the Canadian Armed Forces Long Course Triathlon team. The team managers selected SuperFrog as one of our races because it can lead to the IRONMAN World Championship - Military Division. I was lucky enough to be able, willing and available for the race.

Selection to SuperFrog completed my race plan for the year which consisted of the Early Bird Sprint in May, 70.3 Mont-Tremblant in June, Gatineau Olympic in July, Challenge Penticton in August and SuperFrog at the end of September. Training for these events went well. I remained injury-free throughout the summer. I started the formal training in mid-April to be ready for Tremblant and then maintained a steady but not too onerous 70.3 training regime for the remainder of the summer.

I also spent some time studying the course. SuperFrog presented two major differences from most other races that I had participated in: an ocean swim and a run on the beach. Both these elements raised the level of difficulty for the race and were of concern to me. The team flew in to San Diego from various parts of Canada on Friday and after settling in, we went to register and pick up our race kits. Saturday was mostly spent on race preparation including practicing swimming through the significant waves breaking on the beach at the race site and running in soft sand.

I have spent enough time in the Caribbean to know that running in the sand would be ugly. I just hoped that we’d be able to run down near the water’s edge on the hard packed sand. I’m comfortable in the water but a pretty slow swimmer. I figured my swim time was really going to take a shit kicking. In any event, I went out to practice getting out past the wave break point. I gave up on my first attempt after about 10 minutes. I was exhausted and hadn’t actually gotten anywhere. But after a few minutes of rest I went out again and concentrated on getting under the waves as much as possible. I also changed by breathing pattern from a breath every six strokes to one every two strokes. This time I made it out past the breakpoint.

The rest of Saturday was spent with bike check-in and getting the gear ready for the next day. Carb loading and rest were on the agenda for Saturday evening. I also chatted with some the others on the team about my concerns for the swim. Eric Travis gave me some key advice about getting through the surf. He recommended diving into the base of the wave when it approached (which I was doing) and digging your fingers into the sand to anchor yourself in place while the wave rolled over you. Definitely worth trying.

I got up at about 4:30 on race morning. Easy peasy given that I still firmly on Eastern Standard Time. We drove to the race site and got our kit laid out. The transition zone was a little cramped but a few people hadn’t shown up so we could all shuffle down a little.

Race day weather was a predicted to be sunny but hot, with a forecast high of 30°C, but light winds. The race started shortly after dawn, at 7 AM, with the swim leg in the relatively cold North Pacific Ocean. This race features a rolling start based on your predicted swim time. I generally assume 2 mins per 100 m, so 38 minutes for a 70.3, but for this race I seeded myself in the 45-60 mins group. So I had plenty of time to watch the other competitors getting bounced around in the surf before getting to the water’s edge. I hit the water running that waded through the first few waves. Once I got out far enough I started getting hit by bigger waves. I dove into them and grabbed the sand as much as I could. Worked like a charm.

In no time at all, I was floating up the waves and swimming back down the other side. I could now get into a more relaxed and natural swim stroke. Two right turns and then I was heading back to the beach. And right into the blinding sun which was just above the buildings onshore. Thank goodness for my mirrored swim goggles. It really cut down the glare and I was easily able to sight to head back in. The only issue was that the waves were somewhat at an angle to the beach so we were being pushed away from the swim exit. The swim course is two loops so when I hit the shore I ran 75 metres or so back towards the swim exit arch, ran along the beach to the swim entrance arch and headed back out. The second entry into the surf went equally well and I was soon heading back to the beach. This time I angled my swim to counter-act the push from the waves. So much so that one of the safety kayakers thought I was off-course. The return to the beach went well except for one big wave that caught me near shore and sent me for a spin in the washing machine. Nonetheless I got out of the water and headed to the transition zone.

The transition went very well. I was particularly happy to see that they had setup a kiddy pool just off the beach so that we could rinse our feet. I had a hand towel to do that but rinsing with water was much more effective. Helmet, sunglasses, bike and we’re off. Now to chase down all those fast swimmers.

The bike course was four loops up and down highway 75. The course is flat as can be with the only noticeable rise being a small overpass. Otherwise the bike leg was pretty unremarkable. I settled in for a two and a half hour ride and got to work on my nutrition plan. Nutrition consisted of gels every 30-40 minutes, a Saltstick every 30 minutes, three bottles of Cytomax and some pretzels. I passed a lot of folks on the bike, cheered on my teammates whenever we crossed each other and moved up a few hundred spots in the standings. The wind started to pick up a bit on the last loop but, for me at least, wasn’t really a factor.

Part of the run course and bike course run parallel to each other as each approaches the transition zone. I saw Eric Travis completing his first loop of the run as I approached the dismount line. T2 went very well and I was out on the run in no time at all.

I turned right out of the transition zone towards the beach and started running on the soft sand. The run course was also four loops with about 60% of the course on pavement or sidewalk (13 km) and the other 40% on the beach (8 km). Fortunately, of the beach portion of the run, much of it (5 km) was down by the waterline on the hard pack. It was slower than running on pavement but nowhere near as tiring as running in the soft sand.

Run nutrition is one area that I changed for the latter half of this past race season. By the time I get to the run I’m sick of gels. Too sweet to stomach and not enough liquid to wash them down short of walking through the aid stations. The end result would be that I wouldn’t take in enough calories on the run and suffer for it. I considered switching to chews of some kind but I find that they stick to my teeth and find that annoying. So after a little trial and error after 70.3 Mont-Tremblant I settled on LifeSaver Gummies Sour. Just the right mix of sweet and tart. I supplemented that with more Saltstick tablets, these ones with caffeine. All of which was carried in a small pouch attached to my race belt.

So, back to the race. I heard my name being called out moments after hitting the beach. It was Eric Travis coming up behind me. We ran more or less together for the first lap. I felt quite strong on the run. And after the first lap, I knew that I wouldn’t have to contend with too much soft sand and that what there was of it was broken up into relatively short segments. I also pulled away from Eric. He was suffering from a charley horse that he’d received on the swim while being crushed by a wave along with several other competitors. I kept my pace reasonable at an average of 5 km/min and waited to see how I felt on the final 10 km. I was very cognisant of the fact that the wheels came of the running cart after 10 km at Tremblant.

My third lap on the run was enlivened by another one of my teammates. I noticed Ben Guillemin slowly catching up to Eric and I on the second lap, and he kept getting closer and closer. I knew that he was one lap ahead of me and I tried to push just a little harder but didn’t want to compromise the rest of the run just to avoid having him lap me. There are a couple of 180 degree turns on the run course and I could see that he was closing the gap. And he’d yell at me that he was coming to get me when we crossed. I jokingly asked a competitor that I passed on the beach to trip the guy behind us wearing the same trisuit as me but to no avail. Ben caught up to me just before the pier. We ran together off the beach together and then he poured on the juice to finish strong. The last lap went by quickly though the pace did drop a little. Nonetheless I ran the whole distance. No walking aid stations or anywhere else for that matter. Felt strong the whole time and the nutrition went very well.

Taking the last 90 degree turn into the chute was awesome. Great crowd and to see the clock at the finish line saying 5:11 was terrific. 1:46:54 for the run. Very happy with that. For the overall time, I knew that I had waited for several minutes prior to getting into the water so I was trying to figure out how much time I would take off of 5:11 and how close I was to a sub-5 half-iron.

The final time was 5:03:22. Good enough for 8th place in the age group and a personal best. In fact I had PBs in each discipline. Really happy about that. The next question was how did I do in the military division. I checked the results of those guys that were on the bib list published in August. I was in first place in that group. Beat the next guy by over 30 minutes. Sweet. Of course what I didn’t know was if there were late registrations and how they fared. I went to the awards ceremony quietly confident that barring an unlikely number ringers who registered late I was at least going to be on the podium and possibly heading to Kona in 2017. The suspense didn’t last too long. Kona!

Overall SuperFrog was possibly my best race ever. It was certainly a good moment to peak. Ranking at a race is part luck (who else shows up, how they fare, good or bad things that happen to you) and part preparation and execution. You can only control the latter but things certainly came together for me at that race.

Results notwithstanding I enjoyed SuperFrog. It was a very different race from my previous outings (ocean swim and beach run). The race was well organised but the transition zone was a little cramped. The race was moved this year because of construction at the Navy base. The best part, however, was sharing the experience with seven other teammates, and my wife who accompanied me and was chief cook and photographer.

Finally I’ll mention that while triathlon is an individual sport, it’s not an individual effort. I have to thank the CAF team leadership of Joel Maley and Eric Travis for having enough confidence to pick an old guy to be on the team. Geoff Williams for all of his tips, tricks and wise counsel. Ken Clement for strength and conditioning programs, and nutrition advise. And most of all my wife Chantal for her acceptance of triathlon widow status from time to time, not to mention all of the work she did to support the team during the trip to SuperFrog.

Next year, Kona.
John Giguère
Sponsored by Borg Consulting

 Rudy Says: Wow... looks like there might be another RA triathlete blooming Tkx John ... and of course well done.