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Rudy's List
for Thursday Apr 17 2014
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"16th. of April ... Is it finally time to get the bikes out?"-- r

Trirudy gets a long weekend break ... C U on the 22nd. Happy Easter! Play safe! r
Hi Joan:
Calling all trainers, coaches, fitness and wellness enthusiasts and community members! Guess who’s coming to Ottawa?!…Chris Powell, Todd Durkin, Tommy Europe, Sgt Ken and many many more will all be in attendance at the EXPO.

Coming this May 2nd and 3rd 2014 at the Ottawa EY Centre…Activate Health and Fitness Expo brings together world-class presenters, celebrities, instructors, fitness enthusiasts and athletes.
Participate in classes and lectures whether you are a fitness beginner or professional. certified trainers can also earn CECs! We will be showcasing the latest health, fitness, wellness and nutrition trends - no gimmicks, just pure quality education and energy! We will also have dozens of exhibitor booths, you can learn, sample, purchase and network with the industry’s finest!

Please visit us at

Early bird admission fee before April 1, 2014

We hope to see you all there!

Computrainer platforms (Eric Wright)
Mountain bike Festival weekend Mont Ste Marie (Peter  Verheyden)
Bike trips organized by Manny Agulnik (Theresa Wallace)
What CycleFitCHICKS has to offer the ladies (CycleFitCHICKS- Women's Cycling Club)
Weekend Calabogie CYCLING Training Camp (CycleFitCHICKS- Women's Cycling Club)
PTrainer Cert (May 15th w Bonus & $50 Ref Bonus) (Mike Kelly)
Muskoka TriSummit: A super huge thanks (Rich Trenholm)
Easter Bunny (manny agulnik)
All About Heart - Heart Institute Fundraiser (Good Guys Tri)
TECHNO SUMMER PROGRAM - fit for life :-) (Technosport Coach  Duane Jones PhD, CSEP-CPT)
Good Friday TT info – April 18, 2014 (Ottawa Bicycle Club)
RLCT Classic Reg.w/accom (Claire  Arjang)
2013 Chariot Cougar 1 (New) (Tiffany Boire)
For Sale: 2007 56cm Cervelo P2 (Mike Bee)
Garmin 910xt with HRM and Garmin foot pod $400 (David Michaud)
Focus Izalco Team SL SRAM Red (Jesse Jarjour)
For Sale: Luxury Condo New Hampshire June15-22, 20 (Sean Corrigan)
For Sale Rideau Lakes registration (Mike Lacelle)
Good Friday Time Trial (Celia McInnis)
Wanted: Road Bike (50-51cm or S) (Nicole Ripley)

Welcome to
 Mike Bee        Ottawa 
 Nicole Ripley        Ottawa 
 Mike Lacelle        Ottawa 


 Eric Wright   (General Comments)
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I have two white melamine boards that are shaped, edged, and pre-drilled for mounting Computrainers on.
If you have a semi-permanent training area they could be of use as they let you run your cables under the board, everything stays put, you can mount a controller support, and it make sweat easy to wipe up.

Free with pickup in Hunt Club / Greenbank area. call894.1985

Eric Wright

 Peter Verheyden   (General Comments)
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This summer at Mont Ste Marie, VeloMsM is planning our first annual Mountain Fest, a fun event for all on July 18th, 19th & 20th. There will be music all weekend, chair lift access Saturday and Sunday (included), beer garden, fun races , group rides and clinics, demo bikes and shoes (Salomon) for trail riding and running and vendors, camping included ( or cottage or Codo rentals follow this link, As well as the Grand opening and night ride for Taylor's Tower of Power (our newest trail).
Come experience the newest trails in the area, these are not intimidating trails and are designed and built with flow and for all skill levels. Great poetical for CX, Xterra type events and trail running.

See the links below for our preliminary event poster and schedule and online registration.

Early bird registration ends Apr 30th. Sign up and join in on the fun.

Looking forward to seeing you there.

Peter V

Peter  Verheyden
Don't just ride help to put back to sustainable trails

 Theresa Wallace   (General Comments)
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We are lucky to have so many people living in the Ottawa area who are committed to helping others get healthy and fit. Have noticed on TriRudy recently some info about bike tours organized by Manny Agulnik. Just wanted to say Manny helped me and a friend find and get organized for a most fantastic bike trip last month. Manny cheerfully made our arrangements for us, gave my friend who hadn't biked much a free training program and some confidence-building tips, and even dropped off a free pair of cycling socks at my place for each of us.
Theresa Wallace

 CycleFitCHICKS- Women's Cycling Club   (General Comments)
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Road Cycling
Mountain Biking

SUMMER Cycling:
Monday Cycling SKILLS for Beginners
Tuesday Mountain Bike group Rides
Wednesday Investors Group Time Trials
Thursday Cycling SKILLS for Advanced
Group Rides:
Wednesday & Saturdays

Bike Maintenance Clinics
Masters 50+ Program
Learn to Group Ride Clinics
Mountain Bike Skills clinics

Two Calabogie Weekend Cycling Camps
Two New York Week Long Cycling Camps
GRANFONDO Club Group Discount Bike Tour

Volunteer Program
Participation Points Program
Euro-Sports Strava CFC MILEAGE Challenge
FALL Appreciation CFC GALA

Membership ONLY $175 – 10hrs volunteering
or $225 – NO volunteering

Follow us on:
Twitter: cyclefitchicks


CycleFitCHICKS- Women's Cycling Club
CycleFit CHICKS Women's ONLY Road Cycling Club.
Where Beginners are Wanted and Experienced Cyclist are Challenged
Location: Ottawa/Hull/Gatineau/Chelsea
Sponsored by:The CUBE gallery, LOYLY Boutique and Spa, Biscotti, Chelsea Pub, Camp Fortune, Rent-A-Bike, Full Cycle, ProCycle, Euro-Sports, Velozophie, Todd Miron-Financial Coach, Ottawa GranFondo, Isagenix, D'Aoust Training Systems, One Tooth Yoga, and Gregory K. Pang-Barriter & Solicitor.

 CycleFitCHICKS- Women's Cycling Club   (General Comments)
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See website for all the details:

2013 Spring BEGINNERS Training Camp: May 9-11

2013 Spring ADVANCED Training Camp: May 17-19

ONLY 6 spots available

What’s included:
Accommodations at Calabogie Peaks Resort
Food, cycling Coaching, BIKE-FIT and Bike Maintenance

Lead Coach: Sylvie D’Aoust, Level 3 Certified National Cycling Coach
For all questions, please email Sylvie at
CycleFitCHICKS- Women's Cycling Club
CycleFit CHICKS Women's ONLY Road Cycling Club.
Where Beginners are Wanted and Experienced Cyclist are Challenged
Location: Ottawa/Hull/Gatineau/Chelsea
Sponsored by:The CUBE gallery, LOYLY Boutique and Spa, Biscotti, Chelsea Pub, Camp Fortune, Rent-A-Bike, Full Cycle, ProCycle, Euro-Sports, Velozophie, Todd Miron-Financial Coach, Ottawa GranFondo, Isagenix, D'Aoust Training Systems, One Tooth Yoga, and Gregory K. Pang-Barriter & Solicitor.

 Mike Kelly   (General Comments)
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Hi Everyone

NOTE: During the month of April, canfitpro is offering for the first time, a $50 cheque to anyone referring someone who registers for this PTS certification course! That's $50 in your pocket for finding someone to sign up for this course (that has probably been procrastinating for the last year about signing up anyway - lol).

This "Personal Trainer Specialist" Certification course in Orleans, starts May 15th, 2014. Register now to get the EARLY BIRD DISCOUNT. NOTE: The course outline is available on both the and sites. Earn income while helping others - sound good? Personal Training is one of the fastest growing job segments in Canada.

See what some prior students have said, further below (visit my website for additional references and course outline).

This field is constantly growing, so no time like the present to become a certified trainer. This session takes place at the Place d'Orleans shopping center complex in Orleans (east Ottawa area).

You can register directly at (search through PTS certification for "Ontario" and then "Mike Kelly" - if registering as a non-member, you'll need to adjust the webpage scroll bar to the top of the registration page in order to view the Registration Form) or contact me directly.

Note: Although beneficial, attendance on this course does not require any prior fitness background, as I've trained everyone from stay at home Mom & Dads to Physiotherapists to Kinesiologists. This course is a great for those interested in getting started in the Personal Training field - we teach you structured preparation, planning and proper gym techniques.

Student Comments:

- “Even with a background in kinesiology, I found this class extremely informational... (Mike Kelly had an) incredible amount of knowledge...would be impossible not to learn anything new!”

- "Very experienced and knowledgeable! Personable, unintimidating."

- "Very pleased with Mike. His experience in so many areas was extremely helpful."

BONUS: For interested students on my course sessions, I'll also be offering a basic Ultrasound Body Fat% assessment for only $10 (~80% off regular price) on the last day of this course. Ultrasound compares similarly to DEXA and CT scans, so get an accurate read on your body composition, after taking this Personal Trainer certification course.


Mike Kelly
Ph: (613)830-1300
Website: ""

Mike Kelly

 Rich Trenholm   (General Comments)
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As do all good things, the 2014 Muskoka TriSummit is now officially over.

For those of us who attended the weekend, it was one that was jam packed full of tips, information, hands on technical advice, and fun in all of the seven aspects of triathlon: swim, bike run, strength, mental, nutrition, and social. That being said, the latter four can be generalized to any endurance sport.

Matt Fitzgerald, Ryan Grant, Brooke Brown, Scott Judges, Mark Fellner, and the fabulous assistants that we had in attendance left us with lasting information that will fuel each and every one of the athletes and coaches that attended the conference to new personal bests.

We are already planning on next years events, and please if you have any feedback about this years event, or suggestions for next years event, please fire me an email.

Thank you once again to our fabulous sponsors:
Genuine Health, Ontario TrySport,
Town of Huntsville

And to our partners:
Triathlon Ontario, Savvy Company, Lake of Bays Brewing Company, Awake Chocolate, Rumble, Ironman Canada Inc., Multisport Canada Inc., Element Racing, and Zoot

See you in 2015!

If you are interested in becoming a part of this great event, either as a speaker or as a sponsor, please email me at the email address below. Bookmark it and don't forget it for next year.
Rich Trenholm
Visit us on our website and sign up for our newsletter to keep up with all the latest information on triathlon and endurance training and racing in Muskoka!

Facebook: TriMuskoka
Twitter: @trimuskoka

 manny agulnik   (General Comments)
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A man is driving along a highway and sees a rabbit jump out across the middle of the road.

He swerves to avoid hitting it, but unfortunately the rabbit jumps right in front of the car.

The driver, a sensitive man as well as an animal lover, pulls over and gets out to see what has become of the rabbit.
Much to his dismay, the rabbit is the Easter Bunny, and he is DEAD .

The driver feels so awful that he begins to cry.
A beautiful blonde woman driving down the highway sees a man crying on the side of the road and pulls over.

She steps out of the car and asks the man what's wrong.

"I feel terrible," ! he explains,
"I accidentally hit the Easter Bunny with my car and KILLED HIM."

The blonde says, “Don’t worry."

She runs to her car and pulls out a spray can. She walks over to the limp, dead Easter Bunny, bends down, and sprays the contents onto him.

The Easter Bunny jumps up, waves its paw at the two of them and hops off down the road.

Ten feet away he stops, turns around and waves again, he hops down the road another 10 feet, turns and waves, hops another ten feet, turns and waves, and repeats this again and again and again and again, until he hops out of sight.

The man is astonished.
He runs over to the woman and demands,

"What is in that can?
What did you spray on the Easter Bunny ?"

The woman turns the can around so that the man can read the label.
It says..

(Are you ready for this?)
(You know you're gonna be sorry)

(Last chance)

(OK, here it is)

It says,

"Hair Spray
Restores life to dead hair, and adds permanent wave."

Happy Easter!! !

manny agulnik
2006 City of Ottawa Bruce Timmerman Award Winner

 Good Guys Tri   (Announcements)
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We simply hope that you will join us in support of the internationally renowned University of Ottawa Heart Institute for a 5km Virtual Run (you choose the route, pace and place) during the month of June.

For your $30 registration you will receive some very special "hardware" (a Heart Institute Medal mailed to you) as well as a magical 5km run in honour of an institution that has saved so many lives, extended time with our loved ones and is performing leading edge research.

How big is your heart? Who's heart has been saved? For many in GGT, the University of Ottawa Heart institute has saved our friends, family, and those we share race courses with. Learn more at GoodGuysTri or directly from the Ottawa Heart Institute Virtual 5km site. Register before May 15th, 2014 and you could win a brand new bike: a classic Manhattan Cruiser single gear bike courtesy of Euro-sports.

Happy training and keep working the on the "prevention" of heart disease!

We hope that you will never need this facility... for those of us you have experienced their professional services, we know the miracles they produce.

Thank you -- Mike Herzog on behalf of all of us at GoodGuysTri

Good Guys Tri
'Like' us on Facebook (
Follow Us on Twitter (@GoodGuysTri)

 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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It’s time to look ahead – summer race season is just around the corner – and it’s time to get fit – no matter your level!
Technosport has just the program for you – our Summer program starts NOW and gives you up to 9 practices per week – just pick your plan – now to end of August. This plan includes nutritional counseling and we ALWAYS get RESULTS!

Tell us what your goals are and we’ll make sure you achieve them. Simple.

SUMMER PLAN choice of 1-6 practices per week – $349
** WOW! All summer practices are 2 hours duration

SUMMER PLUS PLAN – choice of 1-9 practices per week – $449
**WOW! All summer practices are 2 hours duration

This program is for ALL levels – novice to expert. Open to all for registration.

Some of what you get:

TECHNOSYSTEM Initial Consultation
One on one counseling and motivation with Coach
Focus on swimming fast and efficiently
Nutrition and weight management
Seamless integration of fitness into your busy schedule
And so much more!

Register online:
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.

 Ottawa Bicycle Club   (Announcements)
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Registration at Aviation Museum opens at 9:30, closes at 10:30

Number distribution, rider instructions will be given at 10:45, with the first rider starting shortly after 11

The Good Friday TT is free for all 2014 OBC members. Please note that we will NOT be selling memberships at the registration - please ensure that you have completed your 2014 membership application via our Becoming a Member page before Good Friday!

More information:
Ottawa Bicycle Club

 Claire Arjang   (For Sale/Rent)
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Hi everyone, my friend is looking to unload her Rideau Lakes Cycling Tour Classic Registration with accomodation. The registration fee was $187. Please email if you're intersted in picking up her registration.
Claire  Arjang

 Tiffany Boire   (For Sale/Rent)
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Brand New in box - Never Used - Chariot Cougar 1 (single)

Colour : red

Including :
stroller kit,
bike kit,
jogging kit,
baby sling ( allows you to stroll with baby at an earlier age from one month ),
rain cover,
water bottle holder attachment

This would retail at over $1000 + tax .

Asking $900

Here is the Chariot website for specs and information.

Tiffany Boire

14. FOR SALE: 2007 56CM CERVELO P2
 Mike Bee   (For Sale/Rent)
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2007 56cm Cervelo P2
Silver with black/white accents
Carbon Fork
Ultegra components (pedals not included)
Easton Wheels.
Asking $850 - all reasonable offers welcome.
Ottawa pick-up only.
Mike Bee

 David Michaud   (For Sale/Rent)
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GPS Watch Tracks Every Swim, Bike, Run Stat
Tracks time, distance, pace, elevation (via barometric altimeter) and heart rate¹ on land
Records swim distance, efficiency, stroke type, stroke count, pool lengths
Water resistant to 50 meters
20-hour battery life
Wirelessly transfers data to Garmin Connect™ for analysis and sharing

$400 for everything.
David Michaud

 Jesse Jarjour   (For Sale/Rent)
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Prefect condition. 52cm Size Small. Bought last September. Upgrades include 3T Ergonova Team Stealth handlebar and 3T ARX Team stem.

Retail price on the bike was $5600, plus upgrades, plus taxes this bike would cost close to $7000. Asking $4,300.

Jesse Jarjour

 Sean Corrigan   (For Sale/Rent)
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North Conway, New Hampshire: Luxury condo. 1 bedroom. Situated near Mount Washington in the White Mountains; a training + outlet shopping playground. Part of the Eastern Slope Inn, it is located in the Whitaker House Suites overlooking the Saco River and orchard with views of the golf course and Cathedral Ledge, one of the areas finest climbing spots. The suite buildings offer modern accommodations.
Units in these multi-level buildings feature king beds, gas fireplaces and large screen televisions. Units are equipped with kitchens. Rents for $1500 for the week($220.00 per night) but offering for $500 for the week. See and view Whitaker suites to view unit and resort.

Sean Corrigan

 Mike Lacelle   (For Sale/Rent)
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For sale- Rideau Lakes Cycle tour registration. June 7 & 8. "Classic" Tour with single room at Queens.
Mike Lacelle

 Celia McInnis   (Race Reports)
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With usually the biggest and slowest turnout of the season, the OBC Good Friday Time Trial is lots of fun. You can see the top female and male times for the last 22 years by looking here:

Note that in the last column I'm showing how people did relative to their best 15km TT that season. The ratio given is the cube speed on Good Friday relative to their fastest cube speed of the season. This is a good way to measure performance since, under equivalent weather conditions, power usage goes up much like the cube of the speed (2 powers for air resistance, and one power for rolling resistance). You'd probably be correct if you guessed that those who achieved a perfect 1 on Good Friday didn't ride any other time trials that season!

Even though Good Friday is quite late this year (April 18), since it has continued to be quite cold, I'm expecting times similar to last year's March 29 event, but we shall see and report later. Hey, at least I'll be riding officially this year (even as an OBC member)...

So far, I have 1361 Good Friday results in my database, and you can see them, sorted by date, here:

If you want to see them sorted by time/speed, just hit the "Time" or "AvgSpd" button".

Enjoy! I hope that I see you out there at the time trial!

Celia McInnis
Visit 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!

 Rudy Says: Be there!

 Nicole Ripley   (Wanted to Buy Items)
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Looking to purchase a road bike. I am 5'3, looking for a 50-51cm or Small bike. WSD is preferred but not mandatory. Please send me an email if you have a bike you are looking to sell.
Nicole Ripley