tuesday, september 16, 2014 number of members: 8854   
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Rudy's List
for Monday Sep 15 2014
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"Courage and cheerfulness will not only carry you over the rough places in life, but will enable you to bring comfort and help to the weak-hearted and will console you in the sad hours." --- William Osler (Physician)

Hi Rudy,
I wanted to let you know that I’ve completed 4 of the 5 required races in 2014 - provided that all goes well at Ironman Florida on November 2nd I will qualify for my 2nd TriRudy Award. Thanks for another year of inspiration to maintain year-round fitness!
· Winterlude Triathlon
· Gatineau Loppet (both the 51K Skate and the 51K Classic)
· Rideau Lakes Cycle Tour (Classic Route)
· Marathon (“Goofy Challenge” at Walt Disney World Marathon in January, Ottawa Marathon in May and Chicago Marathon (upcoming in October))
· Ironman Florida (still to come - November 1st)

Thanks,
Kory McDonald Ibarra
(You're second to report in.R)
====
Hello Rudy,
I don't know if you can help, but if you can…

On Sunday, Sept 9 – at around 6pm a (half) set of keys was found on the bike path at Mooneys Bay Park – near the Hogs Back Bridge.

With the weight of them – they were likely dropped by someone running with music, or moving fast on a bike.

If you could post that to your active group I would appreciate it - and hopefully one of your readers/members will more J

For security reasons I don't know if you would have them contact you? OR just leave my phone number (no name) and ask for a description of them (there is a colour identifier on them).

Thank you,
Sandra Boyko
Mooneys Bay Resident
613-523-7941

TABLE OF CONTENTS
David Merpaw (Rick Hellard)
The best time of the year for trail running (David  McMahon & Lise Meloche)
Additional training motivation. (David  McMahon & Lise Meloche)
Muskoka Race Report (Ann Marie  Brady)
North American Orienteering Championships 2014 (David  McMahon & Lise Meloche)
Cornwall Multisport Club Fall Duathlon (Rob Allen)
Love, Live, Learn (Dominique Larocque)
Runner's Web Digest (Ken Parker)
Euro Sports Free Monday Night Drop-in Runs (Adam Eikenberry)
STUDENT WHO OBTAINED 0% ON AN EXAM (Joan Hollywood)
For Sale: Eclipse Carbon Fiber (Jason Lyons)
For Sale: Army Run Half Marathon Bib (Marion Verhallen)
For Sale: Garmin Forerunner 305 with Heart Rate St (Katherine Aldred)
For Rent: Chalet 4 bed /2 bath Laurentians near St (joel lutterman)
For Sale: Cervelo P5 with Carbon Clinchers (Justin George)
For Sale: Specialized Transition Tri Bike (Justin George)
For Sale: Wheel-Rear 700c-8Cog- tire & tube- $35. (Howie Sarault)
For Sale: Reynolds MV 32 Carbon Tubular Wheelset/T (Allison Lampi)
Pimp your tri cockpit (Brenda Oatway)
Rhues carbon disc wheelset (Osmond  Bakker)

 
Welcome to TriRudy.com:
 Tierney Gunthorpe        Ottawa 
 joel lutterman        charlotte 



 

1. DAVID MERPAW
 Rick Hellard   (General Comments)
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I'm sorry, did you say you were going to swim from Kingston to Cornwall?

As Velma from Scooby Doo would say, "Jinkies!" (accorind to a FB page, "Whenever Velma says "jinkies" on Scooby Doo, you know shit just got real.)

While I can't help, I do wish you the best of luck with it.


 
Rick Hellard
zone3sports@gmail.com
www.zone3sports.com
Please Share the Road

Ottawa's most experienced Triathlon Coach

Event Director of the Winterlude Triathlon
Ultimate Run for Men's Cancer
GCWCC Wellness Challenge
Cyclosportif Perth

Sponsored by: Mizuno Running, Bushtukah Great Outdoor Gear, Trek Bicycles, Ryder Sunglasses and Zone3 Performance Wetsuits

2. THE BEST TIME OF THE YEAR FOR TRAIL RUNNING
 David McMahon & Lise Meloche   (General Comments)
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Hello folks,

I hope that everyone had a great summer and have settled back into a routine. You may have felt the 1st cold blast of the fall air and seen some of the leaves changing on the trees, or a few flurries. This is your wake-up call. This means it is time to start thinking about fall and winter training. Not hibernation.

Reasons why this is my favorite time for running:

1. Temperatures are cooler.
2. Fresh air and fall colours.
3. No bugs so we can have picnics after training.
4. Lots of running events and the season for PBs.
5. I always feel faster running in the dark.
6. Super-cool training sessions with the group.
7. The weather makes me feel alive.
8. No bugs.
9. Once the leaves fall, the topography and features of the park reveal themselves.
10. No Zombies. (except for the eve of hallows run 28 Oct 2014)

So, we run through the dark and onto snow. Trail running will then morph into snowshoeing and XC skiing mid Nov. It is amazing!

It is super important that you keep momentum into winter. Gradually acclimatize to the changing weather and maintain your level of fitness. The fall workouts are some of the most important high-performance builders.

The secret to fall-winter evening training motivation is to eat something at about 4pm or 5pm, don’t get settled and comfortable at home after work. Change for training and get out the door quickly. Wear warm clothing in the car and during the warm-up. Do the warm up easy (50%-60% of your race pace). Be social. Know that all your friends will be out there wondering were you are.

There will ALWAYS be practices regardless of weather! -30c snowstorms, wind, ice storms, +30 etc, solar eclipses, earthquakes, solar mass ejections, bugs, Xmas, winter solstice, thunder, freezing rain, lightening, sand storms, darkness, sunshine, rain, hurricanes, local tornados, or chemical biological radiological nuclear weapons of mass destruction threats of terrorism ... especially in cases of alien invasions, the zombie apocalypse, sharknado and mass extinction events.

Format. Tuesday night workouts will migrate to less-technical (wider) trails and become more structured: a variety of intervals, relays, hills, speed, team etc., that work various aspects of trail running and fitness. We are also entering intensity phase of the plan. This format is also more inclusive and we will be more together as a group. With this structure, once the workout starts, no one will know whether you are in the front or back. Every workout will be entirely different, new and exciting, with a few surprises thrown in. Sundays, we will still be doing longer continuous distance runs.

Headlamps. As it gets darker, we light-up the course too. But you will need a good headlamp, starting in September. In October, the Tuesday workouts will be all in the dark. Darkness makes practices awesome with a hundred headlamps, and a lit route allows you to blend in to the crowd.

Clothing. People are notoriously poor at judging what to wear this time of year. Bring warm-up clothing that you can remove for the main workout, and then put back on for the cool down. You may also wish to bring an extra set of dry clothing if we have a picnic, tailgate party or go out afterwards.

We have an exciting lineup of activities and a NEW schedule for the fall and winter programs. Remember that we will run/snowshoe all year-round. Check out the web site www.naturalfitnesslab.com for more details. Registration is open now for the dryland and ski programs. Price goes up in Oct. Students are FREE. Trail running is FREE. Snowshoeing is FREE.

You are highly encouraged to join the naturalfitnesslab facebook group to receive the very latest information. Please participate in the discussion and post photos.

Our YouTube TV Channel is: xczonetv

 
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

3. ADDITIONAL TRAINING MOTIVATION.
 David McMahon & Lise Meloche   (General Comments)
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In addition to the closures by the NCC and ski clubs,

Natural fitness lab will be closing the North Loop (P8-P9) in the Gatineau Park every Wednesday evening from 6pm-7pm for training September until Winter. Come enjoy the 3.5km section of parkway for roller-skiing, inline, cycling or running free of motor vehicles. Watch out for wildlife.

 
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

4. MUSKOKA RACE REPORT
 Ann Marie Brady   (General Comments)
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It's really long! Sorry!

I think of Triathlon is a team sport as it sure wouldn’t be much fun doing it on my own. Training was a blast this year, starting off with Rudy’s group in North Carolina and then closer to home I had the pleasure of cycling with friends such as Claire A, Athena Q and of course dragging my poor husband along. He doesn’t mind, REALLY, no really! I ran with Claire for distance(and conversation) and ‘the bod’ for intervals. With those 2 great runners, I couldn’t help but reap some benefits. Swimming is survival.
I heard Muskoka was a tough course but my climbing has improved since cycling with Nancy Coke last year. She taught me to feel the hill instead of looking at it and reacting. With some decent training, no injuries, I had a race goal in mind.
The day before the race Athena and I drove the bike course. There were lots of oohs and awes and yikes, look at that one. I added another 20 minutes to my race time goal.
The forecast for the morning of the race was 9 degrees. This freaks me out as I struggle with losing feeling in my hands and feet even in July swims. So, I added a plastic bag to my kit (thank you Leslie), a vest, arm warmers and toe warmers to my bike shoes. I know, sounds like overkill. Wimp!
The morning of the race was very calm. It was cold but not as cold as I thought. The announcer said the water was 63 degrees. Crap. Six minutes before our start, Kathleen Hedley yelled,’come on Ann Marie get in the water. It’s not that cold’. ‘Okay, okay, okay’, I muttered. She was right, not bad at all.

The swim at Muskoka is terrific. There’s a big wide space if you want it but also there are enough people if you want to hang onto toes. I started off with someone scratching my toes. She wouldn’t stop and I found it so annoying that I picked up my pace, kicking hard until I dropped her. A few minutes later I saw some wonderful toes in the distance and though I never actually caught them, I followed them faithfully until the last 300 metres when they just took off. Much to my delight I got out of swim without freezing. The transition is a long uphill. If you are willing to run it, no brainer, you can pass a lot of people. I’m in transition putting on my bike stuff when who runs by but Athena yelling, ‘hey you got out of the swim ahead of me’. ‘Yeah, I shout back, ‘that’s weird’. I don’t beat Athena out of the water. Okay Athena, the race is on! I have been pulling her butt on the bike for most of the summer as she stubbornly refuses to pull mine so there is no way I am going to let her catch me on the bike.

The bike course starts out with some fun rollers and I smiled as I passed quite a few people. The course is hilly but fun for the first 20K and then it turns off the small country road onto HWY 35 which offers great pavement and more hills. I was passing on the ups but getting passed on the downs, grrrrr. I’m enjoying the bike, in my zone when I hear, ‘Brady, you are doodling. Move your butt!’ Oh Gawd, nooo, it’s her, it’s Athena. I can’t let her pass me. She stays close behind and every time I heard her voice, I go harder. Then she passes. Ahhh, I drop back, then legs pumping hard passed her on an up. She’s mocking me, ‘Brady go faster’. My Irish is kicking in and then I come to my senses, yelling back over my shoulder, ‘I have to save some for the RUN!’ (Good excuse as any to stop the pain). We turned off the highway onto a tough hilly road where I finally dropped her. Thank goodness, relief! I start to settle back into the bike when the unexpected happens. I heard, ‘Hi, I am your friend’s new friend. You want to be on the podium, then move it.’ REALLY!! I had to laugh! Once again out of my comfort zone I worked hard but my friend’s new friend and I leaped frog until finally he took off on a downhill never to be seen by me again. The last 15K had some mean hills and I was very happy to see the T-Zone.

I entered transition to see 2 bikes on the rack. Muskoka does a cool thing. Each age group gets their own rack so I immediately saw that I was in third place. I like that. Not wanting to lose my place and hoping to get a shot at taking over a runner, I was as quick as I could be in transition (looking at the times it’s something I should work on yet again). My legs felt good. I thought they would be trashed but they did me proud. I never did catch the runner ahead but I did have the best run of my age group and ended it third place. The run is hilly. It’s a bit of a bore on the highway but running through Huntsville with the cheering crowds made up for it. There are lots of aid stations and smiling helpful volunteers. It was great to see other Ottawa athletes along the way.

I recommend this race! Good venue but don’t expect your best bike or run times on this 94K hilly bike and run course. I did manage a PB on my swim, 39 and change. I finally broke the 40 minute swim. I was able to hold my run spot and place 3rd and with a bit of luck I got a spot for Austria for the 2015 World’s championship. Gerry Thauvette place 1st in his age group and he is also off to the World’s. Did I mention Austria! We are super excited!

Muskoka host an Ironman next year!

 
Ann Marie  Brady
ambrady@rogers.com
www.ann-marie.ca
Keller Williams Ottawa Realty
Direct: 788-2506
www.ann-marie.ca

5. NORTH AMERICAN ORIENTEERING CHAMPIONSHIPS 2014
 David McMahon & Lise Meloche   (General Comments)
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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

6. CORNWALL MULTISPORT CLUB FALL DUATHLON
 Rob Allen   (General Comments)
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The Cornwall Multisport Club will be presenting their 8th Annual Fall Duathlon on Saturday, September 20th at 2pm.

The race location is the Long Sault Parkway, 5 mintues west of Cornwall and 10 minutes east of Morrisburg. The race features a 2km-15km-4km course with the bike on silky smooth and fast pavement traversing 11 islands.

Best thing about this race! It's cheap. Only $10 on race day. No shirt or medal but there will be cold drinks, junk food and good competition.

What you do get is:

*Full race amenities including racks, finish area, recovery area, timing and race clock
*Water on the run course
*Post race drinks and snacks

For more information and to register visit Cornwall Multisport Club


 
Rob Allen
roballen99@gmail.com
www.cornwalltriathlon.com

7. LOVE, LIVE, LEARN
 Dominique Larocque   (General Comments)
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Launching the first 1-day workshop in the "P (pen, pastel, pencil, paint) 2 Paper" series to be officially launched in 2015. The athletic path is one of the most empowering path of all. The importance of stepping back to contemplate one's creative process is critical in every athlete's life. This one-day, co-ed workshop, is experiential in nature. Spend the morning walking/mountain biking/trail running/contemplating the 22 km of trails of the Creative Wheel Wellness Centre (Val-des-Monts, QC / 30 minutes from downtown Ottawa) and regroup in the afternoon for creative personal journal writing time away from all electronic devices. Autumn is the best time to 're-connect, re-wild, re-wire' for a great CX and/or winter fun season skiing, skating, snowshoeing, fat biking...with powerful intentions of Xcellence. For more information, email creativewheel@bell.net or call 819.457.2058
Facilitator: Dominique Larocque, M.A. and Sport Psychology Consultant/Gestalt coach.
 
Dominique Larocque
creativewheel@bell.net
www.creativewheel.ca

8. RUNNER'S WEB DIGEST
 Ken Parker   (General Comments)
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Friday's Digest topics and poll:
1. 7 Plank Variations for a Strong Running Core
2. The Impact Of Alcohol On Performance
3. Polyester clothes stink after exercise; cotton, not so much
4. Does Stretching "Loosen" Muscles and Tendons?
Some of the key effects of stretching are in your brain
5. The curious case of the cyclist’s unshaven legs
6. Run a Mile Race, Instead of a Marathon
Short, Intense Exercise May Beat Endurance Sports.
7. The Cure for Perfectioinism
8. How To Fuel The Long Run
9. Dr. Gabe Mirkin's Fitness and Health e-Zine
10. Is Age-Related Decline Inevitable?
Researchers measure power, efficiency in masters cyclists.
11. 5 Brain Tricks for a Better Race
Sometimes you have to get out of your head to get into your run.
12. Tools To Boost Your Mental Toughness
13. Fast After 40: Master Your Stride
14. 3 Ways to Increase Running Cadence for Speed
15. This Week in Running

THIS WEEK'S POLL:
"What would be the best way(s) to manage the excessive demand for entry into many of the major marathons and triathlons?"
*Time stamped on-line entry
*Geographical quotas
*Performance standards
*Lottery
*Other

PREVIOUS POLL RESULTS:
Which of the following have your purchased ONLINE in the past year?
Answers Percent Votes
1 Books, Magazines 14% 151
2 Coaching Services 9% 96
3 Clothing 15% 161
4 Heart Rate Monitor 11% 118
5 Running Shoes 18% 195
6 Speed/Distance or GPS Watch 11% 116
7 Sports Drinks, Bars, Gels, etc 8% 86
8 Sports Watch 8% 90
9 Other 6% 66
Total Votes: 1079

Subscribe to the Digest at:
http://groups.yahoo.com/neo/groups/RunnersWeb/info

Ken

 
Ken Parker
kparker@runnersweb.com
http://www.runnersweb.com
Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal mailto:kparker@runnersweb.com
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com
Follow us on Twitter, Facebook, LinkedIn, Pinterest and Google Plus


9. EURO SPORTS FREE MONDAY NIGHT DROP-IN RUNS
 Adam Eikenberry   (General Comments)
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It's Monday again and time for Euro Sports Free Monday Night drop-in runs. No registration or membership is necessary, just show up dressed and ready to run, everyone is welcome. The group meets at Euro Sports (250 City Centre dr. Unit #124), every Monday (except for holidays) at 6pm, and the runs range between 5-10km at a recovery effort.

This weeks' run will be around 5km at a recovery effort.

See you all there!


 
Adam Eikenberry
jungletrauma@gmail.com
HBKin, MSc Kin, CK
Euro-Sports/Foodery/ Dal-Cin cycling Team
Euro Sports Running Team

10. STUDENT WHO OBTAINED 0% ON AN EXAM
 Joan Hollywood   (Jokes)
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Your chuckle for the day!!
--------
I would have given him 100%! Each answer is absolutely grammatically correct, and funny too. The teacher had no sense of humor I guess.
Q1.. In which battle did Napoleon die?
* his last battle

Q2.. Where was the Declaration of Independence signed?
* at the bottom of the page

Q3.. River Ravi flows in which state?
* liquid

Q4.. What is the main reason for divorce?
* marriage

Q5.. What is the main reason for failure?
* exams

Q6.. What can you never eat for breakfast?
* Lunch & dinner

Q7.. What looks like half an apple?
* The other half

Q8.. If you throw a red stone into the blue sea what it will become?
* Wet

Q9.. How can a man go eight days without sleeping ?
* No problem, he sleeps at night.

Q10. How can you lift an elephant with one hand?
* You will never find an elephant that has one hand.

Q11. If you had three apples and four oranges in one hand and four apples and three oranges in other hand, what would you have?
* Very large hands


Q12. If it took eight men ten hours to build a wall, how long would it take four men to build it?
* No time at all, the wall is already built.


Q13. How can u drop a raw egg onto a concrete floor without cracking it?
* Any way you want, concrete floors are very hard to crack.

 
Joan Hollywood
JoanHollywood@frontenac.net



11. FOR SALE: ECLIPSE CARBON FIBER
 Jason Lyons   (For Sale/Rent)
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Cherry red Eclipse full carbon fiber (including handlebars, seatpost) road bike for sale.

56 inch frame
Dura-Ace components (front, rear, brakes)
FSA Cranks
Look pedals
Brand new Michelin tires
Recently overhauled- ready to go for the fall riding season

Please email for pictures
 
Jason Lyons
lyonsj2@gmail.com

12. FOR SALE: ARMY RUN HALF MARATHON BIB
 Marion Verhallen   (For Sale/Rent)
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Marion Verhallen
marion.verhallen@ocdsb.ca

13. FOR SALE: GARMIN FORERUNNER 305 WITH HEART RATE ST
 Katherine Aldred   (For Sale/Rent)
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I have had this for several years but it still works like a charm I just wanted to upgrade to something smaller.



 
Katherine Aldred
kaldred73@gmail.com

14. FOR RENT: CHALET 4 BED /2 BATH LAURENTIANS NEAR ST
 joel lutterman   (For Sale/Rent)
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Lakeside 4 bedroom, 2 bath all-season chalet!
Ste-Agathe-des-Monts, Laurentian Mountains, Quebec!
Ivry sur le lac (5km north of Ste Agathe)!
Close to many ski hills, cross country trails and the bike path!
Wonderful chalet overlooking Lake Manitou, on quiet cove with dock and swim area.
Four bedrooms, 3 queen beds, 1 bunk bed room. Sleeps 8 easily.
Large open floor plan living room with stone fireplace.
Dining room and well equipped kitchen (dishwasher, glass ceramic top stove)
2 updated bathrooms
Playroom
Washer/dryer
Large deck with BBQ with view of lake. Lakefront is 100 ft from house.
The house is near and has easy access to:
- Rails-to-trails pathway, the beautiful 100 km bicycle path stretching from
Ste.Jerome to Mont Laurier;
- Magnificent fall foliage;
- Alpine skiing resorts, all within 30 minutes: Mt. Tremblant, Mt Blanc, Belle Neige,
Mont Gabriel and Mont Ste. Sauveur:
- Many snowmobile and cross country ski and mountain bike trails;
- Ste-Agathe with its many restaurants and "festival d’hiver en nord” (winter festival
with ice castles, slides and skating.
Rate for season, November - April: $9000 (CN$) plus hydro
Other time periods negotiable.


 
joel lutterman
desertcath@yahoo.com

15. FOR SALE: CERVELO P5 WITH CARBON CLINCHERS
 Justin George   (For Sale/Rent)
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Cervelo P5 Six
SRAM Red
American Classic 58mm carbon clinchers
XLAB carbon cages

Purchased less than 12 months ago...
Retail is over $10,000 for this bike new.

Grab a late season bargain
 
Justin George
justinthomasgeorge@gmail.com

16. FOR SALE: SPECIALIZED TRANSITION TRI BIKE
 Justin George   (For Sale/Rent)
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Mid 2000's Specialized Transition Tri bike.
Full carbon (frame & fork)
Shimano Ultegra group
Stock rims
Includes LOOK road pedals and 2x bottle cages

52-54cm frame
Very adjustable
 
Justin George
justinthomasgeorge@gmail.com

17. FOR SALE: WHEEL-REAR 700C-8COG- TIRE & TUBE- $35.
 Howie Sarault   (For Sale/Rent)
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For Sale; Rear 700C (hybrid) rim,tire & tube
Parallax hub-36 spokes- 8 Cog 11-28 .
Ridiga -usa Alloy rim -Quick release
New Prestone tire (700 X 38) and tube.Can send pics.
Mint and True....$35.

 
Howie Sarault
zakerybinks@gmail.com
zakerybinks@gmail.com

18. FOR SALE: REYNOLDS MV 32 CARBON TUBULAR WHEELSET/T
 Allison Lampi   (For Sale/Rent)
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Reynolds cardon MV32 tubular wheelset. Over 5 years old, in very good shape. Used only for road racing. Very light and strong. Include Vittoria Corsa CX road tubulars mounted. One is new, other is 2 yrs old.
 
Allison Lampi
mtbbrat@hotmail.com

19. PIMP YOUR TRI COCKPIT
 Brenda Oatway   (For Sale/Rent)
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Carbon Profile Design CX/3 aerobars and s-bend extensions for sale. 42cm c-t-c. Includes carbon Profile Design
Carbon QSC brake levers. $150 for all. Lose that aluminum and add some carbon flash to your rig. E-mail for pictures if interested.
 
Brenda Oatway
boatway@rogers.com

20. RHUES CARBON DISC WHEELSET
 Osmond Bakker   (For Sale/Rent)
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Brand new never used carbon wheelset 700C. $650.00. Get another wheelset for your disc equipped cyclocross bike.
 
Osmond  Bakker
osmond.bakker@gmail.com