wednesday, august 27, 2014 number of members: 8859   
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for Wednesday Aug 27 2014
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Share the Road (Brenda Tirrell)
Last Chance Specials for Night Run & Almonte Race (Shelley Crabtree)
Bike Rollers (Jeremy  Sauve)
Army run half marathon bib for sale (Steve Morris)
Army Half Race Bib For Sale (Richard Borsos)
Peasantman (Peter Konecny)
500 Hearts' Tiara Challenge enters a new phase (Andrew Weston)
Nepean Masters Swim Club Fall Registration (Judy Andrew Piel)
TECHNO ANNUAL SKILLS & DRILLS CAMP! 2 spots left! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
Running Certification and Personal Training Course (Joanne Merrett)
For Sale: Army Run Half Marathon (Mona  Lamontagne)
For Sale: Thule Roof Rack for Subaru Impreza (Peter Ostrom)
For Sale: 2XU- V3-Velocity (Martin Savard)
For Sale: Powertap G3 Alloy Wheelset Powermeter (Marc Allain)
1983 Trek built with SRAM Rival (Scott Dick)
Orbea Orca road bike (Dave Harju)
For Sale: Large 2012 Look 586 Frame (David Coffey)
For Rent: House/Maison in Tremblant - 70.3 Champio (Michele Faragalli)
IMMT Report & My Journey to Ali'i Drive (part 1) (David Markin)


 Brenda Tirrell   (General Comments)
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Huge kudos to Anne Paliwal and Rick Hellard for an amazing Share the Road event last Saturday.
Great weather, great course and of course great after party.
See you next year
Brenda Tirrell
Sponsored by: Bushtukah, BMO Nesbitt Burns

 Shelley Crabtree   (General Comments)
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September 6: Mississippi Mills River Run, Almonte, Ontario

Deadline to Sign up for the Mississippi Mills River Run is September 2nd at Midnight. Race registration available on site but there is a price increase.

The run starts at 8:30 a.m. at the Almonte Fairgrounds. It features a 3 km, 5 km and 10 km timed walk/run for the whole family. Team registrations are welcome. Part of proceeds will support the purchase of medical equipment for the Almonte General Hospital's obstetrics unit.
Volunteers still needed - contact

September 27: Wakefield Moonlight River Run, Wakefield, Quebec - Early Bird Ends Sept. 1st!

Sign up individually or with a team by September 1st and Save $. Those registered by September 1st are eligible to win 1 of 100 $20 coupons from the Wakefield Mill!

Registration includes: group Zumba warm up open to all runners and spectators on the grounds of the Wakefield Community Centre, T-shirt, headlamp and a recovery party to remember with homemade chilli and live music by The Strain. Run or walk the Kaffé 5 k, the 10 k or the 10 Mile. A Special Kaffé 1870 Cheering Station will be set up with bands. Part of proceeds will support the Wakefield Grannies and local families in need through the Wakefield Emergency Fund.

Thank you!

Shelley and Dayna

For information contact us at: or visit
Shelley Crabtree

 Jeremy Sauve   (General Comments)
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Hey. Is anyone planning on selling bike rollers any time soon? If so fire me off an email.
Jeremy  Sauve

 Steve Morris   (General Comments)
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Can't run due to injury. transfer deadline is September 2nd.

email me: steve dot morris at rogers dot com
Steve Morris

 Richard Borsos   (General Comments)
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FOR SALE: ARMY HALF BIB FOR SALE Alison Sorrell.........(For Sale/Rent) FOR SALE: Army Run Half Bib price: $60(transfer fee excluded.)

Please send an email to if you're interested.

And have a great race !!!
Richard Borsos

 Peter Konecny   (General Comments)
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A short report on another small, locally run race. Peasantman, now in its second year, takes place in the lovely town of Penn Yan, in the Finger Lakes region of NY state. A decidedly light-hearted theme has been adopted by the race organizers. At the race, one may encounter the 'King' and 'Queen' of Penn Yan, and even a local jester. And, most importantly, the local brewer has created a Peasantman Porter and an Ale for the race (mighty tasty, I might add). Equally intriguing is the 'penalty tent' (go to to see a pic - an excellent idea for how to deal with drafters!). Finally, Peasantman has one of the best race logos anywhere.

But no jesting about the race course - plenty of hills of differing length and gradient in the bike portion. Almost all of the bike course has paved shoulders and good pavement (sigh, if only in this province...) For added measure, the Half IM and Iron distance races are 'steel' distance (approximately 95k for the half and 188k for the full distance). An Olympic+ distance was added this year (1.6k/48k/10.55k - exactly half of the half IM run). The run course is mostly flat on a quiet road with a couple of hills each loop. Lots of tasty food at the finish line awaited. All of the races had small entry numbers - a shame, but there is a lot a competition in the region from other, more established races (for example, Musselman takes place in Geneva, only 20k to the north).

Short race report: Signed up for the Half 'steel distance', but had such a lousy sleep the night before (i.e. zero sleep) that I switched to the Olympic. It rained lightly on and off during the swim, but at least there was no glare from the sun. The ride was grimy and very windy. It took me 20 minutes to get into it. The run went well except for the fact that the turnaround sign had fallen down and had become invisible. I ended up running another 300m or so before I decided to turn back, as no one was manning the turnaround and I was sure something was amiss. The race director happened to be at the last water station before turnaround and after I shouted the news to him he was able to get to the turnaround in time and fix it before the second runner made it there. So I ended up running a little more than 11k - I guess more makes you stronger. Aside from that one glitch, the race was well-run and the volunteers were great. I would recommend Peasantman if you are interested in a smaller race (challenging bike course) set in a beautiful venue. And the local wine is good, too.
Peter Konecny

Peter Konecny

 Rudy Says: Love the reports with a wine finish!

 Andrew Weston   (General Comments)
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Wow, the response to 500 Heart's "Tiara Challenge" has been incredible - over $500 in new donations overnight and today - thank you, thank you, thank you, you are all awesome!

First the good news. Given that we have already reached the goal that I set for this Tiara Challenge, but I want to keep it going all week, for each day where the donations keep rolling in, I will post a photo of me in the tiara with some connection to my trip to Edmonton. So I have posted the first photo on 500 Hearts facebook page,, today as I am leaving for the Ottawa airport.

Now, the not so good news. It has been pointed out to me that my wearing a tiara during Monday's race would be in contravention of Triathlon Canada and/or ITU uniform regulations. It would not be a good idea to get DQ'd or pulled off the race course for doing this little dare. All I can say, is "Bummer!", but I will find some way to still get a picture taken of me and the tiara on the race course - you all have fulfilled your half of the bargain, it is up to me to fulfill my half. Until Monday, keep the donations flowing, and I will keep posting "tiara" photos :-)

500 Hearts: One race, one km, one child at a time
Donation page:
Andrew Weston
Everyone has a price ... mine is chocolate

 Larry Rubenstein   (Announcements)
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The OHS Wiggle Waggle Run and Walk is approaching fast. Keep Sunday September 7 open. There will be a 1k kids run, 3k companion (dog) run as well as 5k and 10k runs. There will also be a 1k and 3k walk with your dogs. The runs and walks will be accompanied by an afternoon of fun events. Food vendors, Ottawa Fire Services, Dog agility park, silent auctions, Ottawa Red Blacks Cheer Team, Big Joe, Sparkey and many other familiar Ottawa characters will be present. Who knows, you may even see some of the space characters from Star Wars!

The first race starts at 9am and the fun day continues until 2pm at Queen Julianna Park which is located at the intersection of Preston Street and Queen Elizabeth Drive at Dow’s Lake.

Thanks go to Run Ottawa, Running Room, Running Goat Timing, Kettleman’s Bagel, Orleans Fruit and Vegetable and all the volunteers that have helped put this event together. See you on Sunday September 7.

Larry Rubenstein

 Judy Andrew Piel   (Announcements)
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Nepean Masters Swim Club registration is now open for the fall/winter session starting September 2nd.
Morning and evening swims available
All swims are at Walter Baker in Barrhaven
Great coaches and swimmers of all levels.
The only requirement is that you can swim 200m and you are 18 or over
Registration and more information

Judy Andrew Piel
Judy Andrew Piel
K2J Fitness
BOTB Open Water Swim
Nepean Masters Swim Club PR

 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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The PERFECT camp to start your year - 15 coaches, videographers and lecturers

Give your training a kickstart! Sign up for OUR ANNUAL CAMP WITH PROVEN RESULTS! September 03-21, 2014

OPEN TO ALL - members and non-members!

For ALL swimmers who want to swim better, easier and faster. Coaching is designed for those who need the basics and for those who need refinement of basic skills already acquired. This fantastic camp provides a plan for physical training and/or nutrition.

Our camp will help maximize your potential, meet your goals and keep you on the right course to a better training season!

You’ll get over 15 hours of pool and lecture time & personal underwater video! *Computerized body composition analysis and nutrition plan
*Proper stretching for Swimming and Running *Common Swimming and Running Injuries and Prevention
*Seasonal Planning get off to the right start!
*Body awareness with swimming skills and drills
*Cross training benefits to enhance swimming performance
**WOW! Free swimming with club for 2 weeks for non members!

Technosport Coach  Duane Jones PhD, CSEP-CPT
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

 Joanne Merrett   (Announcements)
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The weekend of September 13th & 14th Sports Performance Institute will be teaching the first Personal Training and Running Coach Certification Program in Ottawa. It will introduce individuals to developing program design, physiology, biomechanics of running, sports pyschology and nutrition. The course will be of interest to personal trainers, running and tri-coaches and anyone who has a passion for health and fitness. This is a great program for the start of the fall running season.
Christopher Kelly and myself will be teaching the course. For more information and to sign up for the course please go to or If you have any questions please email me at Sign up soon because there are limited spots available.

Location to be announced once we know the exact number of individuals signed up.


Christopher Kelly
Master's Level Personal Trainer SPI
NCCP Level Triathlon Coach
Certified Health and Fitness Consultant (Algonquin College)
Maddog Spin Coach

Joanne Merrett
SPI Group Fitness Instructor
Master's Level Personal Trainer
NCCP Multi Sport Coach
Certified Health and Fitness Consultant (Algonquin College)
Joanne Merrett

 Mona Lamontagne   (For Sale/Rent)
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2 Army Run Half bibs for sale. $70 + transfer fee/each.
Mona  Lamontagne

 Peter Ostrom   (For Sale/Rent)
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Includes foot pack, square bars and wind deflector. FitImpreza 2008-12 and maybe later. Attaches to Subaru factory mount, not a gutter mount. See Kijiji ad for pictures
Peter Ostrom

 Martin Savard   (For Sale/Rent)
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Size Medium, no finger puncture, mint conditions Used for 1/2 a season. ( 2 races and a few meech lake swim)retails at 600 asking 350$
Martin Savard

 Marc Allain   (For Sale/Rent)
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An almost brand new wheelset of the Powertap G3 alloy powermeter. Purchased in February and the rear was only out on one 70km ride and the front wheel was never installed.

Info on the wheels can be found here:

Marc Allain

 Scott Dick   (For Sale/Rent)
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1983 Trek 420 Touring frame (54 cm) built up with SRAM Rival parts (105 front derailleur and long reach brakes). FSA wheels and new Continental UltraSport tires. No pedals and saddle could use changing. Add a set of fenders for a great commuter!

Scott Dick

 Dave Harju   (For Sale/Rent)
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Hello Everyone,
I am selling my 55cm 2012 Orbea Orca- gold carbon (their best) road bike with full Dura-Ace. Fits someone 5'10 - 6'2. It has a carbon Bontrager stem and carbon Bontrager handlebars. It has never been raced, crashed or on a trainer. Asking $3250 with Aeolus 6,5 wheels or $2750- no wheels. Retailed for $8500.
Dave Harju
Timex Multisport Team

 David Coffey   (For Sale/Rent)
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beautiful large Look frame (VHM Carbon Type); approx. 1 kg.
HSC6 fork and seat post included; used for about 300 km last year. Need to sell for $2000 (MSRP at $3800) as I bought another Italian frame at same time (don't ask...). Pro "Vibe" stem (130mm) for sale too.
David Coffey

 Michele Faragalli   (For Sale/Rent)
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Bright, newly renovated and ideally situated 4bdrm house in the old village of Tremblant. Right along the running course, 4km from the Mountain. Available for Ironman 70.3 championship weekend. Email for pics and price!

Grande maison a 4 CAC situe au vieux village de tremblant. Sur le parcours de course, a 4km de la montagne. Disponible pour la fin de semaine des championnats 70.3. Envoyer moi un courriel pour photos et prix!

Michele Faragalli

 David Markin   (Race Reports)
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Ironman Mont Tremblant Race Report & My Journey to Ali’i Drive (part 1)

Disclaimer: This is a very long report and somewhat self-indulgent to tell my triathlon life-story. But this story took 15yrs of training and racing to live out… so hopefully it makes for an interesting read for a few of you and maybe a source of inspiration or motivation for others.

Wow! I have waited a very long time to write this report and I thought this day might never come…

But before I start that story… I want to take this opportunity to thank my beautiful wife Jaime. Being the partner or spouse of an Ironman takes a very special and understanding individual. I appreciate all that she has done for me and want to thank her for all her support. This would not have happened without her by my side. Jaime has been so much to me over the past several years – she’s my rock, my greatest cheerleader, my super-star personal physiotherapist. For this race, Jaime served as my motivation and inspiration. We had a rough start to our summer with Jaime miscarrying at 12 weeks into her first pregnancy. I wanted to dedicate my race to her and all that we’d been through. I’m so happy that the race I dedicated to her turned out to be my best ever.

I also want to thank my Mum, Dad and sister, Melanie. They have been my biggest supporters and fans over the years and I’m happy that they get to see me fulfill a dream.

Now on with the story…

My fascination with triathlon and Ironman all started when I was very young. I remember watching the Wide World of Sports coverage of the Hawaiian Ironman when I was 7 or 8 years old. I remember thinking it was crazy and insane, but something about it resonated with me.

Fast forward to the spring of 2000… I had moved to Ottawa to start a high tech job as a new grad out of school. After being a competitive tennis and soccer player while growing up, I decided that I wanted to try the sport of triathlon that had intrigued me so much as a kid. So I bought a bike (with help from Alistair at Sportable, now CycleLogik), started running and began swimming laps in the tiny pool (~10m) in my apartment building complex. I registered for the Meech Lake triathlon later that summer and began my journey to become a triathlete. The majority of my training was done solo or with a few buddies from work. I really had no clue what I was doing and looking back now, I laugh at myself. But I didn’t know any better, all I knew is that I wanted to become a triathlete.

So how did that first Meech Lake Triathlon go?

Well – I finished! But it wasn’t pretty or easy… I was 124th out of 156 competitors and thanks to the magic of Sportstats, we can all look back at my times…

124th David MARKIN 1:59:41 Men 20-24 5/5
Swim: 5 137 32:31 2:43
Bike: 5 119 51:40 25.6
Run: 4 96 35:31 5:05

But the result didn’t matter… I loved it and was hooked! Since then I have not missed a Meech Lake Triathlon! It remains my favourite triathlon of the year and a “must do” on my calendar every year. That summer I did 3 more triathlons, loving every second of them.

In the fall of 2000, I joined the Zone 3 swim program that was just kicking off. Rick Hellard and Ian Fraser joined coaching forces and began a triathlete focused swim program. These two top level triathletes, coaches and later my friends, built my foundation in the sport. They taught me the most when I knew so little and their athletes have served as training partners, motivation and inspiration for me over the past 15yrs.

If it takes a community to raise a child… it takes a community of swimmers, bikers and runners to train and prepare an Ironman. Everyone I know in the triathlon community has in some way helped me on this journey to get faster, to get fitter and finally get to this point where I get to live out a lifelong dream and write this story.

But along the way, there have been special people. Those early years, Jeff Kalbfleisch, Paul Mcaneney and I were like the three tri-amigos… we trained a lot together. I can remember trying to hold on to Jeff’s wheel so many times… or racing Paul at speed work sessions… or all of us bonking BIG TIME on those spring “Barrhaven Express” rides that used to be a mainstay of the spring riding scene. They have been great friends and training partners over the years and such a huge part of this journey. They both punched their tickets to the Big Island a lot quicker than I did and I always wondered if I’d make it --- but both of them always told me it was just a matter of time.

In 2002, I qualified for Ironman Canada (Penticton) at the long course race in Muskoka (having missed the race registration, you could actually qualify spots back then) and that August I did my first Ironman. It was awesome – despite it being the hardest thing I’d ever done – I had a smile on my face the whole way and I totally enjoyed the experience. The journey to Ironman is incredible – you make so many great friends along the way. Training that summer, I met so many people that to this day are still my good friends. It was that summer that I met Ted Livingstone (he was also training for Ironman) and we’ve been great friends ever since. The two of us have run so many miles together I can’t even begin to think how much distance we’ve covered.

From that point on, I would call myself a true triathlete. I continued to race and train all year round and over the years, I steadily got faster. I love racing, so I would race a lot. Odd numbered years became short course years as there is something amazing about trying to go as fast as you can. The even numbered years became Ironman years… and as I got fitter and faster and my body transformed, I got closer and closer to that dream of one day qualifying for Kona.

My lifestyle started revolving more and more around triathlon… even watching Survivor became a platform for training. Thursday nights, the Haanpaa brothers (Dave and Eric), Paul, Jeff and I used to hammer a work-out in, then chillax with pizza while watching Survivor… oh good times and memories!

In 2006, Brent Vandermeer and I trained for Ironman Lake Placid together and we pushed each other to new levels of fitness. We trained for Ironman Canada together again in 2008 and Chad Clark joined us for the journey. It was very fitting that Brent and his son Ryan were up in Tremblant this weekend to cheer me on and Chad was cheering online from his home in Japan.

In 2007, with some help from Jamie Stephenson, I transitioned my swimming over to Rocs, and coach John Hawes and crew helped bring my swimming to another level. I also got to see first-hand Jamie’s work ethic – at that time Jamie dominated the local tri scene and I’d always believed he was just naturally fast, but when I saw up close how hard he trained, I realized it was his commitment, drive and the work he did in his training that made him so fast.

It can be challenging to train and race for triathlon, especially Ironman…you can experience times where you feel burnt out and struggle to find fun in the long days of training. It’s not uncommon to go through phases where you feel like you’ve lost your “mojo”. I was going through one of those times in 2009, but then two young champs re-kindled my love for triathlon. Matt Vierula and Joanna Brown, two previous stellar athletes from Greg Kealey’s Bytown Storm program, started swimming extra swims at Rocs. Over time, I became good friends with them and their youthful enthusiasm helped light that passion inside of me again. I would join them for some of their killer bike sessions with coach Kealey and we all helped push each other to be better athletes.

Re-invigorated and with new found motivation, in 2010, Steph Wilhelm and I pushed each other in training all spring and summer and we both nailed our Ironman races that year, but both narrowly missed Hawaii – in fact I was a measly 2min away from nabbing that elusive Kona spot in Lake Placid that year. Then, in 2012, our wives Jaime and Tricia, joined us in the training and racing of Ironman… and that August, Steph absolutely smashed the Ironman Canada course to grab a Kona spot. Unfortunately my races that year weren’t quite so good, somewhat hindered by injuries.

Finally this past year, Troy Puddington, Larry Hasson and I put in some serious run training over the winter and then continued that momentum into summer training. Andrew Deak, who also raced and qualified for Kona at Tremblant, joined us for a lot of the training and various friends and athletes helped me with my build towards Mont Tremblant. All that support was key to help prepare me for the day.

But before I start with my actual race report and recap of that day…
I thought people might be interested in seeing my results of the Ironman’s I’ve completed:

2002: Ironman Canada (Penticton) 11:50:41
2004: Ironman Canada (Penticton) 11:11:05
2006: Ironman Lake Placid 10:13:34
2008: Ironman Canada (Penticton) 10:15:30
2010: Ironman Lake Placid 10:00:54
2012: Ironman Lake Placid 11:35:11
2012: Ironman Canada (Penticton) 10:26:34

It’s interesting to look back at the progression. Building your endurance and fitness takes a long time. I’ve read that you can expect steady improvement for 8-10yrs if you keep at it. My results tend to agree with that.

2012 was supposed to be my last Ironman races… the plan was to get fitter than ever before that year and give myself two chances to qualify. But my body had other ideas, I struggled with a bad back and several other ailments (SI, hip, shoulders) that were eventually diagnosed in 2013, with Jaime’s help, as an auto-immune disease (Ankylosing Spondylitis) – a disease in which your body’s immune system attacks healthy tissue and causes inflammation – under the umbrella of Rheumatism.

This led to several conscious changes and choices. Jaime and I started to eat mostly (say 80%) vegan. Considering I was a guy who wouldn’t even date a vegetarian in university – this was a big change for me. But I firmly believe that this has helped curb inflammation in my body and allowed me to train enough injury free over the last year. I’ve also learned a lot about what I need to do for my body to limit and manage the inflammation and pain through my training, particularly as the mileage gets big over the summer months.

When I saw some positive results on minimal training in the spring and summer of 2013, I basically begged Jaime to support me in one last attempt at Ironman. I’m glad she gave me her support…

So let’s fast forward to the day before the race.

But you'll have to wait for part 2 tomorrow for that.
David Markin