"The work will wait while you show the child the rainbow - but the rainbow may not wait..." --- Author Unknown

TriRudy will shut-down over the Holidays. Dec. 22nd. will be the last mailing till Jan. 4th. All the best from TriRudy.com.
=====
Hi Rudy and Joan,

I want to thank you for your continuous generosity and wish you All the Best for 2009!

Sincerely,
Yves
(Have a great holiday... hope we'll hear from you in the New Year. oxo R/J)

TABLE OF CONTENTS
Remember - Mike Collingwood (Terry Hicks)
Xmas swim camp-12coaches-38swimmers-2spots left (Technosport Coach  Duane Jones PhD, CFC,CPT)
Jan 4 new session technosport swim and tri club (Technosport Coach  Duane Jones PhD, CFC,CPT)
Train Smart (Geordie McConnell)
Please pick up your x-ski passes. (nancy coke)
Tattoo advice? (Ellen Dickson)
Leisure European Cycling Tours (manny agulnik)
Free entries for Kingston Triathlon!!! (Patrick Doyle)
Letter to the Newbie -- The Party is Over, Almost (Yves Fortin)
Cramped feet when swimming (Pat b)
Gotta love this Doctor (Joan Hollywood)
Carols ......... (Joan Hollywood)
'High-End' Classic Racing Ski pckg. (Hermann Kerckhoff)
For Sale: Cyclepower Indoor Bicycle Trainers (Ken Power)
Salomon S-Lab skiathalon boots 4sale or trade (Thom Lambert)
For Sale - MEC Baby Glider XC Ski Toboggan (Steve Morris)
For Sale: Alpina skate ski racing boot (Guy Lacroix)
WTD: dog and house sitter in early January 2010 (Dusan Hoferek)
Comments about the Rudy Award Winners for '09 (Rudy Hollywood)

 
Welcome to TriRudy.com:

	Meghan Myles		Ottawa
	Thom Lambert		Haliburton

1. REMEMBER - MIKE COLLINGWOOD
	Terry Hicks   (General Comments) skip to next       Back to top
	It was 3 years ago now that I posted on Tri-Rudy the passing of one of the best guys one could have ever had the honour of knowing. On Dec 21st 2006, Mike Collingwood left us, way too soon. I know everyone is real busy at this time of year - but - take a second, Remember Mike, I know I will never forget. Thanks, and see you at Mike's Tri in July
	Terry Hicks thicks@mondenet.com  Rudy Says: Thanks Terry for the memory. All the best to Grace/you and the family.
2. XMAS SWIM CAMP-12COACHES-38SWIMMERS-2SPOTS LEFT
	Technosport Coach Duane Jones PhD, CFC,CPT   (General Comments) skip to next       Back to top
	Message: $10.00 will be contributed to TriRudy for each member that participates in the Xmas Camp. 12 coaches assigned to camp! Check link: http://www.technosport.ca/events/xmascamp.htm TECHNOSPORT CHRISTMAS TRAINING CAMP December 28-31 St-Laurent Complex, 525 Côté $120.00 non members or $30.00 per session INCLUDES: 16 hours of pool/lecture time • Preparing for Triathlons - swim, nutrition, winter cross training • Over and under water video analysis of your stroke • New focus on swimming fast and efficiently • Starts and turns-race strategies • Mini Time Trial • Computerized body composition analysis and nutrition plan
	Technosport Coach  Duane Jones PhD, CFC,CPT TECHNOSPORT@ROGERS.COM WWW.TECHNOSPORT.CA COACH DUANE JONES PhD,CFC,CPT TECHNOSPORT
3. JAN 4 NEW SESSION TECHNOSPORT SWIM AND TRI CLUB
	Technosport Coach Duane Jones PhD, CFC,CPT   (General Comments) skip to next       Back to top
	Swim from January 4 until the end of August 2010 up to 12 sessions/week Swim plans begin at $75.00 per month at the University of Ottawa Join our over 300 members and have some fun for the the 2009-10 season developing your swimming skills and meeting committed swimmers/triathletes at the beginner and world record level. Monday 5:30-6:30 AM Monday 6:30-7:30 AM Monday 11:30-12:30AM Tuesday 6:00-7:00 PM Wednesday 5:30-6:30 AM Wednesday 6:30-7:30 AM Wednesday 11:30-12:30AM Thursday 6:00-7:00 PM Friday 5:30-6:30AM Friday 6:30-7:30AM Friday 7:30-8:30 AM Saturday 6:30-8:00 AM more info at out web site or email Coach Duane Jones
	Technosport Coach  Duane Jones PhD, CFC,CPT TECHNOSPORT@ROGERS.COM WWW.TECHNOSPORT.CA COACH DUANE JONES PhD,CFC,CPT TECHNOSPORT
4. TRAIN SMART
	Geordie McConnell   (General Comments) skip to next       Back to top
	The OTC will be holding a triathlon training seminar on Sunday, January 10th from 2pm to 5pm at the Wellington St. studio. We'll discuss all aspects of training for the sport and will help you to understand how to build your own training plan. There will be lots on talk about proper technique including active demonstrations, video and PowerPoint. It is aimed at the novice to intermediate participant. The cost is only $32 and all funds go to the Ottawa Riverkeeper. For full details please visit OttawaTriathlonClub.com.
	Geordie McConnell http://www.ottawatriathlonclub.com Head Coach Ottawa Triathlon Club Webmaster TriathlonCoach.ca IronDistance.com
5. PLEASE PICK UP YOUR X-SKI PASSES.
	nancy coke   (General Comments) skip to next       Back to top
	This a gentle reminder for those of you who have not yet pick-ed up the Gatineau Park Ski Passes you ordered through meto please do so. Pick-up is at Fresh Air Experience on Wellington Street. I would like to collect, count , and give the donations to the charities before the New Year. Thanks to those of you who have already picked up your passes. Merry Christmas Nancy
	nancy coke nancy.coke@ocdsb.ca
6. TATTOO ADVICE?
	Ellen Dickson   (General Comments) skip to next       Back to top
	Seeking advice on tattoos. No sadly, not an IM tat, won’t ever be getting one of those, but I am thinking about getting a small one on my left calf, or just above my ankle. I’ve heard the best time of year to get one is in the winter to keep the sun off of it while it’s healing, but I’m thinking about the winter spandex/lycra layers and/or ski boots rubbing against it (Winterlude tri is only 7 weeks away!) If I wait till winter’s over, then it will keep me out of the pool just when I should be getting back into it. Any experience/advice on when to get a tattoo with respect to training and healing time would be appreciated. Also, thanks to everyone who wrote me last week with advice/suggestions on towing younger kids on x-country ski trails! Happy Holidays, see you in the New Year!
	Ellen Dickson emdicksn@hotmail.com Powered by: ellenian inc. K2J Fitness Captain "Floppy-ears" Archer
7. LEISURE EUROPEAN CYCLING TOURS
	manny agulnik   (General Comments) skip to next       Back to top
	A few years back, after a planned trip to cycle in the Netherlands, I realized how much fun it would be to organize cycle tours in a country where cyclists are respected. The Netherlands, a country about half the size of Nova Scotia with a population about half that of Canada. A country with 20,000 km of cycling paths. so, to make it fun and appeal to a lot of people, i devised a circular route starting in Amsterdam and arriving back in Amsterdam after six days of cycling,staying in three, four and five star hotels and a country inn, all with great buffet breakfasts from which we packed our lunches. Distances range from approximately 30 up to 50 km each day (longer routes can be supplied), riding on 21 speed Dutch bikes that i would rent for the small group that i guide, making sure that we would see interesting sights. Now, with a few successful years under my pedal in the Netherlands (and organizing the ride to Kennebunkport), i have added Denmark another cycling friendly country. Five days of cycling including an afternoon cycling in Sweden visiting the previous Royal Swedish summer residence. besides great rides through the Danish countryside visiting some Danish castles. Dates for 2010 Denmark starts the week of August 6th and the Netherlands starts the week of August 14th. if interested, please email me (magulnik@regionalgroup.com)and I will be pleased to forward the tour flyers and itineraries if interested
	manny agulnik magulnik@regionalgroup.com manny 2006 City of Ottawa Bruce Timmerman Award Winner OkCycleTours
8. FREE ENTRIES FOR KINGSTON TRIATHLON!!!
	Patrick Doyle   (General Comments) skip to next       Back to top
	Well now that I have your undivided attention... it's not the Kingston Ontario triathlon, it's for the Kingston South East Triathlon in South Australia! I am the Race Director and club president for this small triathlon held along the sandy shores of the Southern Ocean every year in mid-February - that's mid-summer Down Under. Kingston is a 3-hour drive from Adelaide and is where my wife and I have a small beach house. As Race Director, I am offering free entries and lodging for 2 people to participate in our triathlon which has an Olympic Course, a Short Course and a Com' in Tri as well as a Kids Course. The event is the state championships and is sanctioned by Triathlon SA and Triathlon Australia. Organised by a volunteer committee, it will be the 22nd edition when the whole town welcomes participants from the states of Victoria, New South Wales and South Australia. The swim is held in Lacepede Bay, a warm sheltered bay with very little waves... and thankfully sharks. The bike is along a very flat closed course while the run is along the foreshore with a short portion on the flat beach. The beach is where my wife and dog run every morning... it was also featured in the Rave Run of Runner's World Magazine Australia/New Zealand earlier this year. This is a little bit of paradise that is unknown... if you want to see the picture, go to http://www.facebook.com/photo.php?pid=3298037&id=729606782 or find my profile on Facebook. Additional iformation about the triathlon can be found at www.kingstonsetriathlon.com. So you can stay with me in my beach house, train for a few days before hand on the flat country side roads and enjoy a fine Australian lager or great Cabernet Sauvignon afterwards - the world-famous Coonawara wine region is only an hour's drive away! You can then continue on visiting Australia in the summer while escaping the great Canadian winter! Here's a Google Maps link for you to find where Kingston SE is located in Australia: http://maps.google.com.au/maps?hl=en&q=kingston+se+sa&ie=UTF8&hq=&hnear=Kingston+Se+South+Australia&z=11. I tried to entice Rick Hellard directly and he was seriously contemplating it... any other takers out there? Cheers!
	Patrick Doyle patrick.doyle@twokangaroos.com.au Race Director - Kingston SE Triathlon.
9. LETTER TO THE NEWBIE -- THE PARTY IS OVER, ALMOST
	Yves Fortin   (General Comments) skip to next       Back to top
	Okay boys and girls, ladies and gentlemen, time to do our homework… You have done a first tri or a du this summer, and somewhat got hooked? You would perhaps try to outdo yourself next season? Well, this might be the perfect time to start getting ready! To that end, making a plan might not be a bad idea. If you have no clue where to start, I recommend the Triathlete’s Training Bible by Joe Friel – ISBN: 9781934030196 – probably the best $25 dollars you’ll ever spend (or the best Christmas present), and is much cheaper than compression socks! If you are willing to spend time exercising, this will help you to do it with a purpose. Personally, I have learned a lot from that book, and it has helped confirm some of the thoughts I had about training and racing. Although the book contains interesting technical information, yes, I suggest starting from the beginning as the first chapters provide an interesting perspective on training and racing as a whole. It is important to know the reasons why one want to practice these sports. We all have our own reasons (e.g., to stay fit, to loose weight, to participate in the Winterlude Tri, to swim beach to beach at Meech Lake, to complete an Olympic tri, to break 12 hours in an Ironman, etc.). In the crux of training and life, it is often easy to loose sight of our own reasons but one must be true to his/her own. At this time, I would suggest trying to identify your strengths and what Friel calls your limiters. Do you have some deficiencies in muscle strength, aerobic capacity, or flexibility? Do you tend to loose focus when the going gets tough? Answering these questions will help you determine what to focus on to develop yourself in a balanced way, the payback being much greater when strengthening the weakest link… Next, if you are to seek professional services to help you get you there healthy and fit, this might be the perfect time of the year to do so. As you should know, Ottawa-Gatineau has some excellent coaches! Sitting down with a good coach and planning the year ahead can be a much better investment that waiting to do so two months prior to your big race, after the wheels have fallen off! So, why not ask Santa for some coaching sessions or a coaching programme? Another great resource is your peers. Over the last five years (since I was a newbie), I have found much generosity in this community. Everyone who sweats and toils like you do will help you. Everyone with more experience has probably made more mistakes than you have, so don’t be shy to ask for advice in training, nutrition and races to TriRudy members. You need motivation go get outside? One of the best ways to motivate yourself is to sign up for races right now. And race organizers offer substantial rebates at this time of the year. I am going to miss my morning read on TriRudy, especially at a time when I would actually have time to read it! But Joan and Rudy certainly deserve a little rest! (Every morning, on my way to making coffee, I look outside and think of Rudy shoveling his dish when it’s snowing – We are so lucky!!!) Thanks to them and to all of you contributors and readers for keeping our multisport community so vibrant! Merry Holidays and a Healthy New Year!
	Yves Fortin y.fortin@sympatico.ca  Rudy Says: Also ...you can check out Simon's new book ""Simon says" GOLD" ... now on the book selves ... (By the way the second chapther is all about the "Hollywood" influence.)Enjoy
10. CRAMPED FEET WHEN SWIMMING
	Pat b   (General Comments) skip to next       Back to top
	Does anyone know the cure for cramped feet when swimming? One foot sometimes gets sore arch; other foot has problem of sore toes that feel like they're confused about where they should be?
	Pat b patb@ncf.ca www.ncf.ca/~eq956

11. GOTTA LOVE THIS DOCTOR
	Joan Hollywood   (Jokes) skip to next       Back to top
	Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true? A: Your heart only good for so many beats, and that it....don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap. Q: Should I cut down on meat and eat more fruits and vegetables? A: You must grasp logistical efficiency. What does cow eat? Hay and corn. And what are these? Vegetables. So, steak is nothing more than efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken.. Beef also good source of field grass (green leafy vegetable). And pork chop can give you 100% of recommended daily allowance of vegetable product. Q: Should I reduce my alcohol intake? A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up! Q: How can I calculate my body/fat ratio? A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc. Q: What are some of the advantages of participating in a regular exercise program? A: Can't think of single one, sorry. My philosophy is: No pain...good! Q: Aren't fried foods bad for you? A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!? Q: Will sit-ups help prevent me from getting a little soft around the middle? A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach. Q: Is chocolate bad for me? A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around! Q: Is swimming good for your figure? A: If swimming good for your figure, explain whale to me.. Q: Is getting in shape important for my lifestyle? A: Hey! 'Round' a shape! Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember: Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well-preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO-HOO, what a ride!!" AND...... For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies. 1. The Japanese eat very little fat and suffer fewer heart attacks than us. 2. The Mexicans eat a lot of fat and suffer fewer heart attacks than us. 3. The Chinese drink very little red wine and suffer fewer heart attacks than us. 4. The Italians drink a lot of red wine and suffer fewer heart attacks than us. 5. The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than us. CONCLUSION: Eat and drink what you like. Speaking English is apparently what kills you.
	Joan Hollywood JoanHollywood@xplornet.com
12. CAROLS .........
	Joan Hollywood   (Jokes) skip to next       Back to top
	Carols for the Psychologically Challenged 1. SCHIZOPHRENIA: -- Do You Hear What We Hear? 2. AMNESIA -- I Don't Know If I'll Be Home for Christmas. 3. NARCISSIST -- Hark the Herald Angels Sing - All About Me. 4. MANIC -- Deck the Halls and Walls and House and Lawn and Streets and Stores and Office and Town and Cars and Buses and Trucks and Trees and Fire Hydrants, and... 5. MULTIPLE PERSONALITY DISORDER -- We Three Queens Disoriented Are 6. PARANOID --- Santa Claus Is Coming To Get Me. 7. BORDERLINE PERSONALITY DISORDER -- Thoughts of Roasting on an Open Fire. 8. FULL PERSONALITY DISORDER -- You Better Watch Out! I'm Gonna Cry; I'm Gonna Pout! Maybe I'll Tell You Why. 9. OBSESSIVE COMPULSIVE DISORDER -- Jingle Bells, Jingle Bells Jingle Bells, Jingle Bells, Jingle Bells, Jingle Bells, Jingle Bells, Jingle Bells, Jingle Bells . . . 10 AGORAPHOBIA -- I Heard the Bells on Christmas Day, but Wouldn't Leave My House. 11. SENILE DEMENTIA -- Walking in a Winter Wonderland --Miles from My House in My Slippers and Pajamas... 12. OPPOSITIONAL DEFIANCE DISORDER -- I Saw Mommy Kissing Santa Claus -so I Burned Down the House. 13. SOCIAL ANXIETY DISORDER -- Have Yourself a Merry Little Christmas, While I Sit Here and Hyperventilate. 14. ATTENTION DEFICIT DISORDER -- We Wish You... Hey Look!!! It's Snowing!!!
	Joan Hollywood JoanHollywood@xplornet.com

13. 'HIGH-END' CLASSIC RACING SKI PCKG.
	Hermann Kerckhoff   (For Sale/Rent) skip to next       Back to top
	Madshus Hypersonic C3 205 cm, kamber for pers. 170-190. Salomon binding Profil. Salomon boots,Carbon Pro, colour:silver, size 47/12. Retail value over $ 1000, asking $ 300. "just GO & ski".
	Hermann Kerckhoff kerckhoff@sympatico.ca
14. FOR SALE: CYCLEPOWER INDOOR BICYCLE TRAINERS
	Ken Power   (For Sale/Rent) skip to next       Back to top
	Ottawa's BEST Selection of Indoor Bicycle Trainers at Ottawa's BEST Prices--Kurt Kinetic Road Machine $389, Kurt Kinetic Pro $579, Kurt Kinetic Rock and Roll $599, Cycleops Fluid 2 $329, Cycleops Magneto $279, Cycleops Mag $199, Elite Fluid Alum. $279, Cycleops Aluminum Rollers $329, Elite Parabolic Rollers $399, Elite Varion Rollers $599, Exercise Mats, front wheel blocks and Kurt Kinetic Power meters also in stock. For more info click on www.cyclepower.ca/trainers.htm Cyclepower 1574 Carling Avenue @ Churchill 613 722 BIKE (2453) www.cyclepower.ca
	Ken Power kenpower3000@yahoo.com www.cyclepower.ca
15. SALOMON S-LAB SKIATHALON BOOTS 4SALE OR TRADE
	Thom Lambert   (For Sale/Rent) skip to next       Back to top
	Size 46, worn 4X....don't fit me. These are high-end combi boots, designed for the dual discipline skiathalon event. Plenty stiff enough to skate in, still comfy for diagonal stride. They are superlight (lighter than the SLab skate boots) and are perfect for folks that want just one pair of boots, or for instructors constantly shifting technique. $300 or trade for straight classic boots (profil or pilot binding) of comparable value. Hi Sophie! singing.dog@symapatico.ca 705.457.9110
	Thom Lambert singing.dog@sympatico.ca
16. FOR SALE - MEC BABY GLIDER XC SKI TOBOGGAN
	Steve Morris   (For Sale/Rent) skip to next       Back to top
	In very good condition. Two years old, only used on groomed trails so the bottom is still smooth. Five point harness and adjustable angle seat for your child. Full nylon cover (with two way zip) plus clear windscreen. Windscreen is in good condition but shows some minor scratches. Shock absorbing pole with waist belt and safety line. Don't let an infant keep you from skiing!!! Retails for $509 plus tax from MEC (when they have stock) so it's a steal at $400. Email steve.morris AT mxi.com
	Steve Morris
17. FOR SALE: ALPINA SKATE SKI RACING BOOT
	Guy Lacroix   (For Sale/Rent) skip to next       Back to top
	Alpina skate ski boot. SKT 2000. NNN binding system. Very good condition. Lightly used for two years. $125
	Guy Lacroix guy011@sympatico.ca

18. WTD: DOG AND HOUSE SITTER IN EARLY JANUARY 2010
	Dusan Hoferek   (Wanted to Buy Items) skip to next       Back to top
	I just wanted to check if anyone in TriRudy-land can recommend a good dog and house sitter...someone that can stay at our place and look after our dog (12 year old golden retriever) and sort of look after the house (not much to do there). We're looking for someone for 1 week in early january. thanks and happy holidays! Deuce
	Dusan Hoferek dusan.hoferek@tc.gc.ca

19. COMMENTS ABOUT THE RUDY AWARD WINNERS FOR '09
	Rudy Hollywood   (Other Comments) skip to next       Back to top
	by first timer Gaby Speck 1) Of the five events which one was your favorite? Why? Doing the Ironman in Louisville was amazing. Acheiving something I've dreamed of for years was a pretty incredible feeling and being able to share it with my friends, made it even more special. I also loved the winterlude triathalon, It was my first time participating and it was just a blast. Talk about embracing the winter....... only in Ottawa. 2)Who did you do the most training with this year? Was there a favorite workout? After all is said and done, do you feel stronger in swimming, biking, running, skiing, or skating or stronger in all of the above? I did most of my training with Dawn Haworth and Jim Penman. They are awesome motivators and Jims great at calming a newbies nerves. I love the long skiis and bike rides. I think my biking strength has improved the most over the past year. 3)Do you are a better person, mentally/physically for doing the award? I think I'm physically stronger this year than previously. The award helped me focus and set some great goals and challenges to work towards and keep the training motivation high. 4)Did TriRudy play a part in this years’ effort? Is there anyone you would like to thank? Absolutely, the Trirudy award helped set some totally challenging and fun goals' Thre are a tonne of people to thank for helping me get to the Ironman and all of the other events of this year. Kevin (I would have been way nervier in Louisville without him!) Dawn and Jim for all of the training and brainstorming... and wine drinking. Alex,T,Josee,Stuart,MC and Catherine for the great training runs and rides. 5)Would you do it all over again or are you looking for another focus for ’10? If I can for sure. My sister Esther and I are heading to IMC next summer.
	Rudy Hollywood Rudyhollywood@xplornet.com trirudy.com Rudy Hollywood TriRudy.com rudyhollywood@xplornet.com sponsors by: (TriRudy ChampionChips) available through www.sportstats.ca; Rudy Project Eyeware; Madshus skis; Guru bike; Avocet Tires, Somersault events, Saddles Cycleometers, Cyclelogik, and TriRudy clothing through The Cyclery. and am sitting in a chair donation by Tri-Graphic Printing tkx to Peter Sims psims@tri-graphic.com