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Bike tip...
Riding in the rain is no problems if you have good tyres and brakes. The problem is in the maintenances. You need to remember to tip the bike up side down and get all the water out of the frame after each ride, or they'll collect and cause damage in the BB. You should also be aware that riding in the wet will significantly shorten the life of those bearings. So it's wise to have them repacked more regularly, preferably with water resistant grease (eg. Marine grease).
Rudy Lakes
1)Brad
2)Carley
3)Rick
4)Nancy
5)Anne Marie
(June 1/2 open to anyone those been there before and all those in the Hunt for 2013 RA.)
WHEELS FOR WELLNESS CYCLING EVENT – ANNOUNCING NEW FUNDRAISING AMOUNT
June 14 & 15, 2013
www.wheelsforwellnessottawa.ca
Wheels for Wellness is a fun-filled, family-friendly event that encourages safe cycling, healthy lives and caring communities. Powered by Share the Road Cycling Coalition and GranFondo Canada, every single dollar raised through donations in support of enthusiastic riders of all ages will go directly to supporting exemplary care for thousands of patients and families at Queensway Carleton Hospital.
Your registration fee will directly support the Share the Road Cycling Coalition, Ontario’s leading safe cycling policy and advocacy organization. Since 2008, Share the Road has been leading the way in encouraging Ontario communities to become more bicycle-friendly and promoting the health benefits of cycling.
Over the past several weeks many of you have told us that with such a limited time until the ride, it will be a challenge to achieve the $750 fundraising goal required to participate in the Wheels for Wellness 50km or 105km ride. In order to encourage greater participation, we have made a decision to reduce the minimum fundraising goal to $250.
We know there are many fundraising rides in the Ottawa area and that your resources are precious – and so we appreciate your feedback. Finally, of all the fundraising rides this is the only ride that supports patient care at Queensway Carleton Hospital and cycling advocacy, education and awareness programs that will make our roads safer for cyclists and motorists alike.
Created for children, families and cyclists of all abilities, Wheels for Wellness offers a choice of heart-pumping and heart-warming ways to feel good and do great things for your community.
Friday, June 14 – 10km Family Fundo ride presented by Great Wolf Lodge and Farm Boy.
Enjoy a family-friendly, fun, safe and educational bike path ride for kids 12 years of age and under. Learn about safe cycling, bike maintenance and enjoy a post ride BBQ with music by Junkyard Symphony. Kids receive a free t-shirt, finisher medals and loot bags!
Registration fee - $15 per family
Saturday, June 15 – 50km or 105km ride presented by Farm Boy
On Saturday you can choose from two fully supported rides featuring safe, scenic routes that start and finish at Queensway Carleton Hospital. Enjoy fully stocked rest stops and more along the way as well as a post-ride Farm Boy BBQ with live music by Brothers Chaffey, Steam Whistle beer, Jackson Triggs wines and much more!
When you participate in Wheels for Wellness, you will help care grow for people of all ages. Over the past few years Queensway Carleton Hospital has undergone a significant transformation of its facilities thanks to the successful first phase of the Care Grows West campaign. With the newest physical expansion almost complete, Queensway Carleton Hospital is now turning its attention to raising funds to enhance patient care.
100% of funds donated in support of every ride will go directly to cornerstone healthcare programs and exemplary patient care for people of all ages in west Ottawa and the Ottawa Valley. Every patient of every age will benefit from the significant investment that Queensway Carleton Hospital plans to make in equipment, education, technology, front-line staff and direct patient care.
For those of you who have already registered and are well on your way to achieving your goals, we thank you for your support.
For those of you who have not yet registered, please register today at www.wheelsforwellnessottawa.ca.
On behalf of Queensway Carleton Hospital Foundation, thank you. In partnership with the Share the Road Cycling Coalition and GranFondo Canada, I am committed to providing you an experience of exceptional value and a memorable day!
Ride safe,
Rick Hellard
Ride Director, Wheels for Wellness Ottawa
Trek Bikes, Bushtukah Great Outdoor Gear, Mizuno Running, Nineteen Wetsuits, Polar Training Computers
Training Camp in Mallorca, April 6-15
Wheels for Wellness Ride, June 14/15
Alterna Ultimate Run for Men's Cancers, June 16
Mike Collingwood Triathlon, July 6
Cyclosportif Perth, Sept 28
GCWCC Wellness Challenge 5k, Oct 7
31st Annual Winterlude Triathlon, Feb 1, 2014
To Jordan Bruce who posted ads yesterday - you forgot to leave an email address. I want to buy your X-wing. Please don't sell it, I'll arrange payment/pickup.
Hearing about Savageman being a multi-event event (thought it was a one tri event) got me thinking about how much the growth of triathlon since the 80`s has changed race day layouts.
A quick (very quick) survey of local tris around Ottawa shows that there are three (almost four) pure single event tris still in existence. That`s Winterlude, Meech Lake, and Deep River (Barry`s Bay has a du but starts together). I still think that the one race events are kind of the coolest thing around in triathlon. But if you`re talking about the future growth of triathlon, I would have to say that the Valleyfield and Gatineau events have super concepts: U7 to U15 categories.
Friday's Digest topics:
1. The Third Energy System
2. Differences Between 'Marathon Mice' and 'Couch Potato Mice' Reveal Key
to Muscle Fitness
3. The Biomechanical Case for Minimalist Running
4. Is a Cooldown a Waste of Time?
5. When Athletic Shoes Cause Injury
6. How Long Does It Take To Get Out Of Shape?
7. The 5 Biggest Pre-Race Fueling Mistakes and How to Avoid Them
8. Marathon Induced Muscle Damage
9. Become a Marathon Runner With the Protein PGC-1alpha
10. Determining Your Threshold Threshold
11. How Underhydrating Affects Tomorrow's Run
12. How To Fartlek
13. Video: Calf Self-Massage
14. Optimal Workout Partner Encourages Less to Motivate More
15. This Week in Running
Subscribe to the Digest at:
http://groups.yahoo.com/group/RunnersWeb/join
THIS WEEK'S POLL:
What is/are your favourite media for getting the latest news on athletics
and multisport?
Internet
Television
Radio
Newspapers
Magazines
Other
PREVIOUS POLL RESULTS:
"Which aspects of race organization are important to you?"
Answers Percent Votes
1 Certified course 13% 65
2 Accurate timing 14% 70
3 Traffic-free course 13% 64
4 Aid stations 11% 58
5 T-shirts 10% 52
6 Finisher medals 11% 54
7 Prize money 9% 48
8 Medical services 10% 50
9 Large field 9% 46
Total Votes: 507
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
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Is your performance in your training and competitions as consistent as you would like? Are you looking to improve on the quality and consistency of those performances? With the Ottawa Race Weekend fast approaching, I can work with you tweak your mental game so your performance is where you want it to be.
My name is Leah Kwok, I am a Masters student at the University of Ottawa in the Sport Psychology program, and as a part of this program, to gain experience in the field, I am looking to consult with athletes to help them improve in their performance.
I can consult with you on topics such as
- Focus and refocusing plans
- Distraction control
- Motivation
- Imagery
And more.
I have had some good response from previous experience on TriRudy and would love to continue to offer my free services.
Feel free to contact me at: leah_kwok@hotmail.com
Leah Kwok leah_kwok@hotmail.com Leah Kwok
MHK Masters Candidate at the University of Ottawa
Mental Skills and Performance Coach
Student Member of the CSPA
Sunday June 2
Perth Pool
Bikes racked by 8, but can make exceptions if coming from far away.
Need to sign up at eventsonline
I should have some race day registration but bring cash and ten bucks extra.
You will get slotted in a spot.
Pot luck after - bring plate, cutlery and an item please
This is the last week to sign up to participate in the fully supported four day 620 km ride from Ottawa to Kennebunkport, Maine. Considered one of the best training rides for those doing Ironman this summer. We leave May 30th and return on the fifth day by bus (June 3rd). Limited space either shared or single.
Please email magaulnik@gmail.com with questions or download from the website www.okcycletours.com.
Added to the website this week was England and the Hungarian Wine & Bike guided or self guided cycle tours that includes the rental bike and evening meals complete with wine.
I hope everyone had a great long weekend. There was so much going on, it was hard to decide what to do! Gatineau Grand Prix was of course one of the big ones for cycling, but for me it was another great weekend of Adventure Racing out there. This time, it was off to the first of 2 Raid Pulse races. These have been put on for over 10 years now, and are always within about an hour of Ottawa. If you've always thought about trying your luck at an adventure race, I'd highly recommend Thierry's races. He does an amazing job putting them on. Click on through to see the video of the event: http://youtu.be/8_C8TqVxJd8 Races like that make me wish I could do an AR every weekend!
There are 211 athletes registered so far for 30th annual K-Town Tri. Come and join Rick Hellard, Sharon Donnelly and Carolina Heins (the overall female long distance record holder) and a host of other past winners for what is going to be a marvelous reunion.
Be A PART of AMAZING at the CIBC Wood Gundy K-Town Tri Festival Celebrations at the Rogers K-Rock Centre on Saturday, Aug 3rd from 12 to 5 pm. Pick Up your Race Kit, volunteer t-shirt, get a massage or talk to our exhibitors. Sunday, August 4th is Race Day. If you haven't already, register now as an athlete or volunteer at www.ktowntri.com before we fill up.
We are inviting all past athletes and volunteers to share their favourite memories/experiences through a video format to be shared at the 30th anniversary celebrations. It's simple. Using a camera/phone/or video recorder, video tape yourself and share your memories and stories for under 1 minute. Send it to Katrina Putos, 2013 Bike Director and 30th Celebration Coordinator at kputos_15@hotmail.com. See you there!
I am a Masters student at the University of Ottawa offering free mental skills training. I am under the supervision of world-renowned consultant and author Terry Orlick.
Mental skills training is regularly used by Olympic and professional athletes, but can be effective with athletes of any skill level to increase performance. Common skills to work on include focus, goal-setting, visualization, emotional control, and prepreformance routines.
I will be offering free individual consultation sessions for the entire summer. If you would like to book a session, please send me an email.
Less than 2-weeks before the Spring Rate expires for GranFondoOttawa, be sure to take advantage of the lower cost entry before the May 31st deadline.
Registration is steadily approaching 1,000 with a little more than 2-months to go.
Keep an eye out for our FondoFit ride dates to check out the Biemme gear and test your fitness ahead of our July 20th ride.
Feel free to invite family and friends to our FondoFesta offering great F&B and featuring The Devin Cuddy Band [think Jim/Blue Rodeo].
Not a rider or cannot ride, why not volunteer to help support our efforts and receive a great package in return.
Be sure to follow us on Facebook for regular updates.
Stomp the Pedals, Feel the Power, Think BigRide, GranFondoOttawa!
Ottawa's annual bicycle festival is happening in two weeks! Daytime rodeo's with cycling education and skills challenges for kids and adults. Tour La Nuit in the evening, with live music, cycling films, vintage bike display and the delightful ride under the stars without any cars! A rolling festival of music and lights through the streets of Ottawa. Early bird rates end this weekend! Register online today and save.
www.capitalvelofest.ca
My name is Shannon Sullivan and I am the Volunteer Coordinator for this year's Kids of Steel All Terrain Kids Triathlon in support of the Sweet Dreams Foundation. The event will be taking place on Saturday, June 15th at Baker's Conservation Area in Kars and we could really use your help! We are looking for an energetic group of volunteers to help make this event a success! If you are looking for a way to bring your passion for the sport to tomorrow's next great triathletes this is your opportunity!
All volunteers will receive a volunteer t-shirt and are invited to celebrate with us at the post-race BBQ! I will also sign community involvement hours for students.
If you are interested in giving your time to this fantastic event please feel free to email me at instridevolunteers@gmail.com or call me at 613-884-6948.
I bought this unit new in 2008 from Fitness Depot, Ottawa. It has been used primarily for winter, evening training and has approximately 668 kilometers on it (I should confirm that distance). This unit ranked well in treadmill reviews and has a solid warranty. Over the years I have replaced the consol and recently the deck, belt and suspension system so it is good to go for many years of service. Included in the sale is a transferable, five year, in home repair warranty which I have used in the past. Precor and Fitness Depot have been excellent to respond to any issues I had. Online used units range from $600 - $1300 but none list the in home repair warranty. Reason for selling is to upgrade. Cash and pick up only please and you may wish to Google Smiths Falls first. Fraudsters look elsewhere - I've bought and sold plenty on this site so don't waste your efforts on me. But if you insist, feel free to try as its been quite a while since I arrested anyone.
My husband is having surgery on June 4th so I have to cancel my plans for the RIDEAU LAKES. For sale one classic package with full accommodation and meals.
$175 firm
This is a great tour, Please contact me at kmslangley@gmail.com
Classic celeste 2002 Aluminum Italian Frame with Italian components.
10 Speed Campy Record derailleur, the rest is Centaur.
Bike comes with the seat pictured which is a bit more comfortable for the ladies or a celeste seat, your choice.
Bianchi carbon fork, Bianchi wheel set.
New celeste bar tape still in the box thrown in.
New tires this spring.
Ideal for someone 5'4"-5'9"
Bike is in Peterborough
dave at runnerslife.ca
Pics available in the link below,
http://runnerslife.ca/xoops/modules/newbbex/viewtopic.php?topic_id=3448&forum=1&post_id=12055#forumpost12055
2008 Firenze (Florence)
10 Speed Ultegra shifters and derailleurs, 105 brakes.
Bombproof wheels, new tires this spring.
Comes with or without wired powertap, additional $400 for the powertap.
Thompson seat post
Ideal for someone 5'6"-5-11"
Bike is in Peterborough
dave at runnerslife.ca
Pics available at the link below:
http://runnerslife.ca/xoops/modules/newbbex/viewtopic.php?topic_id=3448&forum=1&post_id=12055#forumpost12055
Luxury home for weekly and monthly rental. This residential luxury condominium sits at the base of Versant Soleil and steps away from the Casino and village-to-village Gondola. This well built and fully furnished spacious end unit offers several outdoor living spaces with great views of the mountain from the front patio, and pool from the rear balcony. All these features add to the charm and convenience that this home offers to those who want to enjoy nature and be minutes away from Masters' golf courses, Mont Tremblant's Pedestrian Village, and National Park. Holds up to 8 people.
Amenities:
. Master bedroom with king size bed
. 2nd bedroom with two queen size beds
. 2 full en-suite bathrooms
. Queen leather sofa bed in living room
. Fully equipped kitchen with dishwasher and microwave
. Mudroom
. Heated floors in kitchen and bathrooms
. Washer and dryer
. Gas fireplace
. Central air
. Heated outdoor swimming pool and common area 4 season hot-tub
. Indoor parking
Argon sizing (L) 56-58cm. Carbon frame and seatpost, FSA crankset, mavic aksium race wheelset, Ultegra & 105 components. Just tuned up and ready to go! Comes w/ Rudy Project Sterling matching helmet (valued at $240). EMAIL FOR PICTURES. Bike rides great and looks new, no dings - only a few minor scratches!
I have an Xtracycle cargo bike for sale. Used it to cart around the kids, fetch groceries, etc. but now the kids have their own bikes.
See website: http://www.xtracycle.ca/
You have likley seen these riding around town as they are becoming increasingly more popular in the walkable/ridable neighbourhoods.
The longtail set-up is on a mtn bike frame (fit rider approx. 5ft2 to 5ft10) and can carry around 400 lbs of weight while riding pretty much like any other bike. Comes with the foot platforms and a stoker bar.
Been a fantastic bike but selling as we are just running out of space and someone else should really enjoy it. We had a Chariot stroller too but this was much more useful.
Email if you want a photo.
Asking 400 OBO (includes the bike and all accessories) attachmenet itself is ~ $400.
Mechanic owned and ridden for the past 2 seasons. Bike has had breaks up graded to 5700 and the crank upgraded to a compact 5600. I can install a 5700 crank at a extra cost. wheel set is the stock RS10. I will do a full tune up with new chain, cables (color of your choice) and tape(color of your choice Contact with any questions
rideau lakes classic bib with no accomodation $60
I have not cancelled my hotel reservation and can pass on the details if you want to take my reservation.
Mavic Cosmic Carbone SL Clinchers with Michelin Pro3 Race tires and Shimano Ultegra 12-25 cassette. The wheels are about 6 years old but have not been used since 2009. A very durable aero wheelset that is suitable for training and racing. Very good condition. Asking $750.
One year old Quarq S975 power meter with brand new unused 50/34 chainrings from a Quarq ELSA. 170 mm crank arms. Works perfectly. Switched to a Quarq ELSA with shorter crank arms. Asking $1050.
Unused clincher tires still in packaging ($35 each):
- 3 x Michelin Pro3 Race 700x23
- 3 x Vittoria Open Corsa Evo CX II (two 700x20 and one 700x23)
- 2 x Bontrager R4 Aero 700x22
- ISM Adamo Road saddle: Two years old but only used for a couple of months. Excellent condition with no signs of wear. Asking $100.
- Shimano Dura Ace FC-7800 crankset and bottom bracket. 53x39 chainrings and 170 mm arms. Very good condition with some scuffs on non-driveside arm. Asking $175.
- Shimano Dura Ace FC-7800 crankset and bottom bracket. 53x39 chainrings and 165 mm arms. Signs of wear on both crankarms. Asking $150.
- FSA SL-K carbon crankset and Mega Exo bottom bracket. 53x39 chainrings and 172.5 mm arms. Very good condition. Asking $150.
Posting for a friend. Size small Women Specific Design, 3X9 speed, Float Fox rear schock, Rock Shox front, Shimano LX shifters, Avid mechanical rim brakes, Shimano XT rear derailleur, Shimano LX front derailleur, Bontrager crank, Bontrager rims. This bike has hardly been ridden, like new condition. An excellent bike priced for a quick sale.
Contact Monica at helmm@rogers.com for more details.
These are a good condition and a high end pedal for anyone looking for performance, durability and weight saving.
235g
The pedals of choice for cyclists and triathletes, the RXS Series Pedals have an unbeatable ratio of platform surface to weight and a cleat that offers total compatibility for any shoe brand.
Composite body with reinforced carbon fibers
Sensor Elasticity Tuner allows adjustment of the sensation of float
Cleats included
Ten degrees of rotation
Lightweight with oversize platform (30cm)
Distance between axle and pedal platform is 8mm
Angular float +/- 5 degrees, lateral float 2.5mm; Q-factor adjustment of 2.5mm
Release angle of 15 degrees; Cafe cleat fits traditional 3-hole drilling
Neil Rosenthal neilrosenthal@gmail.com Certified Pedorthist
C Ped(C) C Ped Tech(C)
solefit.orthotics | Custom Orthotics & Footwear Analysis
www.solefitorthotics.com
Note for Guy Lacroix: Can you contact me svp regarding your house for sale? There's no contact info for you on trirudy. Thanks! glenn_robinson68@yahoo.com
Are you a cyclist in the Ottawa area with a used pair of clipless cycling shoes? I am looking for a pair of SPD clipless road biking shoes in a 7.5 or 38.
Even if you have a pair that have been well-used, but they have life in them yet, I would be pleased to see they get used.
If you would like to sell or pass a pair of used shoes on to another female cyclists in the area who just enjoys getting out there - let me know!
I Will miss the Ottawa marathon this year. Quatruple bypass, cardiac arrest and a new IDC, April 4th, have put a dent in those plans. Can anyone offer any words of wisdom with resumimg trainning and intensity? I wish my cardialogist was a runner I think he would have a better picture. Currently walking on the threadmill and pedaling on the hamster wheel. Somewhat self-conscious about the pool at this point
A buddy of mine, recent graduate, is looking for an inexpensive training bike. Mechanically sound yet plain enough to lock outside at work. Size 56.
Thanks,
Don
