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Rudy's List
for Friday Dec 9 2016
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“Hot cocoa and cold toes remind me of Christmas.” --- Toni Sorenson

TABLE OF CONTENTS
Book signings this weekend (Mark Sutcliffe)
The Positive Crusade...21 Day Challenge! (Julia Aimers)
Skiing Conditions in the Gatineau Park (David  McMahon & Lise Meloche)
St George, Utah Training Camp 2017 (Julia Aimers)
SUNDAY SWIM CAMP - not too late to sign up! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
8 spots left - Christmas Holiday Swim Camp! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
For Sale: Back X Country skis and boots (Ted Friesen)

 
Welcome to TriRudy.com:
 Mark Austin        Tronto 



 

1. BOOK SIGNINGS THIS WEEKEND
 Mark Sutcliffe   (General Comments)
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Hi everyone:

I hope you can join me this weekend at one of two book signings for my new book, Long Road to Boston:

Saturday 2-4 pm at Bushtukah Westboro
Sunday 2-4 pm at Bushtukah Stittsville

The book is a great gift for runners and is getting very good reviews on Amazon. All the details are here: http://www.marksutcliffe.com/events/

Hope to see you there!

Mark
 
Mark Sutcliffe
mark@marksutcliffe.com

2. THE POSITIVE CRUSADE...21 DAY CHALLENGE!
 Julia Aimers   (General Comments)
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THE POSITIVE CRUSADE!
If you were in one of my spinning or yoga classes last week, you have probably heard about Julia's latest crusade! Yes, my no added sugar crusade is still on and I have been off added sugar for over a year now. The positive performance effects have been amazing! Now I have challenged myself and some of my clients and their families to join the Positive Crusade!

STOP COMPLAINING!
After reading the article in the Globe and Mail last week on "How Complaining Rewires Your Brain for Negativity", I learned about how the same way we create compensation patterns for injuries our neural pathways get rewired for complaining and our life becomes more negative. If you have someone in your family who complains a lot that complaining can be like second hand smoke and before you know the whole family is rewired....yikes!!

THE ONE WEEK CHALLENGE
So, I challenged myself and family to see if I can I actually get through a whole week without complaining. I thought yeah, no problem, I kicked sugar this will be easy compared to that. Well, so far this has been more difficult than I thought.

What the challenge has done, is made me more aware of how much complaining I do and has made me re-think how I speak. One of our Triumph members kindly forwarded me the article from the Guardian about a writer who tried to go 21 days without a complaint and it took him 6 months! During his challenge he moved an elastic from one wrist to the other every time he complained so he was more aware.

STAY POSITIVE ON RACE DAY
How does staying positive affect our sports? When we arrive at a race in the pouring rain, we can complain about it or be positive about it and have an awesome day. When things start going sideways in a race, we can go on a negative downward spiral or be prepared with positive thoughts and get to the finish line smiling.

Are you up for the 21 day challenge?

https://www.theguardian.com/lifeandstyle/commentisfree/2016/aug/23/experience-my-attempt-to-go-21-days-without-a-whinge-took-me-six-months

http://www.theglobeandmail.com/report-on-business/small-business/sb-growth/how-complaining-rewires-your-brain-for-negativity/article31893948/
 
Julia Aimers
julia@pbest.ca
www.pbest.ca
Certified Exercise Physiologist
Triathlon Coach
Team Triumph Triathlon Club
Certified Yoga Instructor
www.teamtriumph.ca

Volunteer Race Director Mike Collingwood Triathlon at Meech Lake
www.meechlaketri.ca

Triumph Triathlon Store
http://www.pbest.ca/triumph-triathlon-store-ottawa/

3. SKIING CONDITIONS IN THE GATINEAU PARK
 David McMahon & Lise Meloche   (General Comments)
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The Gatineau Park has received 25cm of snow this week with more on the way.
The parkways and some secondary trails have been groomed for skiing since the beginning of the week and are in good to very good condition.
Thousands of xc skiers are out every day enjoying the conditions.

Please do not bike, run or walk on the ski trails.

There are plenty of fat bike and snowshoeing trails.

Specific walking-running trails are: Waterfall, Cross-Roads, Pioneer, Sugar Shack...
 
David  McMahon & Lise Meloche
gravity@xczone.com
www.xczone.com
"Living and coaching natural fitness through clean oxygen fed sport."
www.naturalfitnesslab.com
www.xczone.tv

 Rudy Says: Great conditions for the Winterlude Tri (the first event for the Rudy Award) and the now the Gatineau Loppett (which is the second event)

4. ST GEORGE, UTAH TRAINING CAMP 2017
 Julia Aimers   (General Comments)
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St George, Utah Training Camp
April 1st - 10th, 2017

The resort is booked and we are going back to St George, Utah for Training Camp!!!

SWIM - BIKE - RUN - HIKE - YOGA
IN THE BEAUTIFUL HILLS OF UTAH!!

Pick from the menu or do it all...

9 Days of training for all levels from rank beginners to ironman

Includes a spectacular day in Bryce Canyon and a fun sprint triathlon with the local community at the end of the week.

JUST FOUR MORE SPOTS LEFT!!!

Don't delay...send in your deposit now a trip of a lifetime -

http://www.pbest.ca/triathlon-training-camps/
 
Julia Aimers
julia@pbest.ca
www.pbest.ca
Certified Exercise Physiologist
Triathlon Coach
Team Triumph Triathlon Club
Certified Yoga Instructor
www.teamtriumph.ca

Volunteer Race Director Mike Collingwood Triathlon at Meech Lake
www.meechlaketri.ca

Triumph Triathlon Store
http://www.pbest.ca/triumph-triathlon-store-ottawa/

5. SUNDAY SWIM CAMP - NOT TOO LATE TO SIGN UP!
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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JOIN OUR SWIM VIDEO ANALYSIS CAMP THIS SUNDAY ! FOR ALL LEVELS!

TECHNO SUNDAY SWIM VIDEO CAMPS - get a plan for physical training and/or nutrition – you’ll jumpstart your potential, meet your goals and stay on course to a better swim season!

Camps run all year long!

Get personalized coaching throughout the year for any level swimmer - excellent coaches & video analysis.

Focus is on analysis of technique, factors affecting technique and “how-to” implement changes to maximize performance!


REGISTER ONLINE HERE : http://www.technosport.ca/technosport_swim_and_triathlon_club/technique-video-analysis-swim-camp/

 
Technosport Coach  Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

6. 8 SPOTS LEFT - CHRISTMAS HOLIDAY SWIM CAMP!
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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TECHNO ANNUAL CHRISTMAS SWIM BOOT CAMP - 8 spots left!

Camp for ALL Swimmers who want to swim better, easier and faster! ALL LEVELS!

Our Camp Coaching is designed for those swimmers who want a better grounding in the basics as well as for those who want to work on refinement of their swim skills.

We have 13 sessions and most swimmers usually attend 3-5 of them. You don't need to do all to get the benefits :-)

When we started this great camp a few years ago we had only 6 sessions and people missed a ssssions or two.

So what did we do?

We increased the number of sessions and kept the same price! This way everyone could honor holiday commitments but still get 3-5 sessions of this great camp!

Register online and learn more! http://www.technosport.ca/technosport_swim_and_triathlon_club/annual-christmas-boot-camp/

 
Technosport Coach  Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

7. FOR SALE: BACK X COUNTRY SKIS AND BOOTS
 Ted Friesen   (For Sale/Rent)
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SALOMON Backcountry skis wax xcdv 190cm, Rottefella NNN B/C bindings, exc. cond.
ALPINA B/C boots, size 42, exc. cond.
SWIX Mountain 140 cm poles



 
Ted Friesen