"For all my education, accomplishments, and so called 'wisdom'... I can't fathom my own heart." --- Michael Caine

Because of the number of "Submittions", I decided to post today's messages ...however this will be the last posting till Jan.

TABLE OF CONTENTS
The MultiSport Canada December Newsletter (John Salt)
Re: cramped feet while swimming (Paul h)
Rooms to rent? (oonagh morrissy)
2010 WINTERMAN MARATHON & MARATHON RELAYS (Lawrence Conway)
Vermont Snowshoe Marathon/Half Marathon/6 Miler (Andy Weinberg)
A different way to look at nutrition on a Runners (James Elliott)
Barefoot Running/ Vibram Five Finger (Graham  Warren)
PEAK Centre December Holiday Promotion (PEAK  Centre)
FS: Sens Tix. Great last minute X-mas Presents. (Andrew Jones)
re: CRAMPED FEET WHEN SWIMMING (Pat b)
Good operating (Joan Hollywood)
For Sale: SRM PRO FOR SALE (anne  guzman)
Shimano Ultegra (Ross Knight)
For Sale: Masi Vincere frame (Justin Sadler)
For Sale: MTB Frame $700.00 (Guy Dutil)
For Sale: Mountain Bike Rear Suspension Shock $400 (Guy Dutil)
East Coast Cycos Bi Rite Newsletter ... from Doug (Rudy Hollywood)

 
Welcome to TriRudy.com:

	oonagh morrissy		Ottawa
	Geoff Tomlinson		Ottawa
	Lucien Marion		Gatineau

1. THE MULTISPORT CANADA DECEMBER NEWSLETTER
	John Salt   (General Comments) skip to next       Back to top
	In the December newsletter Roger Hospedales has put together a list of last minute gifts for triathletes and duathletes. I also have to think that there are a few of you who might be interested in the Triple Race Challenge this summer. You do not have to win the races to enjoy the rewards. Aside from prize money for top three males and females overall (pro or age group), there are prizes for the fastest combined swim, bike, run or transition time. More prize details will be announced in the coming months. The newsletter can be found at http://www.multisportcanada.com/newsletters.html or go to http://www.multisportcanada.com and click on Newsletters in the top nav bar. Happy Holidays to all of the Tri Rudy followers!
	John Salt john@multisportcanada.com www.multisportcanada.com MultiSport Canada and The HSBC Triathlon Series
2. RE: CRAMPED FEET WHILE SWIMMING
	Paul h   (General Comments) skip to next       Back to top
	For me, I get cramped feet only when I push off the pool edge at each end. Since only one of my feet seems to cramp, I can usually push off the other one. Of course, pre streching the arch helps, and once a cramp sets in, I have to stretch to remove it usually. Good luck
	Paul h
3. ROOMS TO RENT?
	oonagh morrissy   (General Comments) skip to next       Back to top
	Does anyone have any room's to rent, or know a guy, who knows a guy that does? We're two Irish students that are moving to Ottawa to do our co-op in the Peak Performance centre, but the rest of our group wont be over until the end of Jan so we're hoping to rent somewhere close-by before the four of us can get somewhere more permanent. Any suggestions would be appreciated, we've had about two inches of snow here over the last few days and it's put me off the idea of living in a tent over there, apparently it's a bit colder! Happy holidays Oonagh
	oonagh morrissy oonaghmorrissy@hotmail.com
4. 2010 WINTERMAN MARATHON & MARATHON RELAYS
	Lawrence Conway   (General Comments) skip to next       Back to top
	Winter has officially arrived so of course our thoughts turn to…winter running! February 21, 2010 will be the second annual Winterman Marathon and Marathon Relays. With over 800 registered participants last year in our inaugural race, we are very excited to again host this event at the Canadian War Museum with a course that runs along the scenic western parkway. This year we are thrilled to announce that we will be offering a winter running clinic in early February for all registered participants hosted by endurance athlete Ray Zahab. Ray will provide tips, share experiences and discuss his upcoming adventure, the i2P Siberian Express for Water. Stay tuned for more. Again we are offering a variety of distances for any and all runners including runs of 3km, 5km, 10km, half marathon and full marathon (the only certified winter marathon in Canada this year) and the ever popular marathon relays for teams of 2, 4 and 8. Are you part of a league, community group or work in an industry where you would like to put out a challenge to your peers? We will create a specific challenge category for what ever group you would like to put out a challenge to. We ask for at least four teams to create a challenge category. If you would like to know more, drop me a line. Maybe a Tri Rudy Challenge category? For more information on this event, go to www.wintermanmarathon.ca
	Lawrence Conway lawrenceaconway@sympatico.ca Race Director - Winterman Marathon
5. VERMONT SNOWSHOE MARATHON/HALF MARATHON/6 MILER
	Andy Weinberg   (General Comments) skip to next       Back to top
	Pittsfield, Vermont will host the 4th Annual Snowshoe Marathon, Marathon Relay, Half Marathon, and 6 Mile Race on March 6, 2010. We promise great schwag, post race dinner with presentation by Vertical Ice Climbing Enthusiasts, and unique finishers awards. Visit www.peakraces.com for more info. Other Peak races May - McNaughton 30, 100, 150, and 200 Mile Solo Runs June - Peaks Ultra 50k, 50 mile June - Death Race - www.youmaydie.com July - Road Cycling Event August - Mtn. bike Race Happy Holidays. Andy
	Andy Weinberg pittsfieldultra@yahoo.com www.peak.com
6. A DIFFERENT WAY TO LOOK AT NUTRITION ON A RUNNERS
	James Elliott   (General Comments) skip to next       Back to top
	A different way to look at nutrition on a Runners prospective . This is one question I get consistently when talking to runners , they never know how to fuel their body for a Marathon or upcoming long distance race . They ask ,"what type of foods ? and When to take them and how they work ? " First off , I want to explain the glycemic index and what is, because that is the first lesson to explain how to properly asses your nutrition goals when it comes to running . The Glycemic index describes the difference by ranking carbohydrates according to their effect on our blood glucose levels ( blood sugars ). Why is that important and is it a bad thing ? When the Glycemic index goes up or (G.I levels increase) it causes the body to naturally spike its insulin level which will later convert to fat . Now I know a lot of you will be saying , yes but we need them for fuel , rite ?> Yes and No because if you ingest too much straight sugars, it is very fast acting ( good for 10k ) but not enough sufficient fuel to last the duration of a Marathon . A recent study showed at the University of Saskatchewan ,the effects of low- and high-glycemic index foods on high-intensity intermittent exercise. This study starts with a 3h carbohydrate load before exercise ( as most people do for a race, ) but with low GI foods such as sweet potato ,blueberries ,almond butter etc. and High GI foods such as liquid sugar gels ,pineapple, and rice cakes etc. The test results came back as the lower glycemic foods (55 or less on the scale) improved not just distance quality , but 5% greater speed than as if the male was to ingest high glycemic foods. Therefore the conclusion is when not talking about performance in the gym, which I mind you is extremely important , eating rite is just as beneficial so go out their and win the races and keep taking places !
	James Elliott jameselliott87@gmail.com www.freeformfitness.ca/ www.mydailywellnesstip.com Head Trainer Free Form Fitness Training Center jameselliott87@gmail.com facebook.com/jameselliottfff
7. BAREFOOT RUNNING/ VIBRAM FIVE FINGER
	Graham Warren   (General Comments) skip to next       Back to top
	Recent posts have talked about running in Vibram Five Finger footwear. I just wanted to say that I have personal experience with the footwear. I am in my early 20's but have still experienced some injuries due to running. Until this summer I was of the belief that orthodics and specialized shoes were the way of preventing injuries. I couldn't disagree more now though. Running in bare feet, in toe shoes (vibrams), or in race flats or other minimally as possible designed shoes is the only way to run. Not only is the footwear important but the way you run as well. If you try and run like most people do, landing on your heels, in bare feet, you will quickly experience a lot of pain. The only way that will be comfortable will be what you will likely automatically revert to once you experience pain. Forefoot or barefoot running. Almost all of the running shoes out there are completely counter intuitive or even hypocritical. The philosophies and philosophies many of the designs are based on are simply wrong and even damaging. Just as technique is important in swimming and biking it is also important in running. Maybe even more important as with improper technique you can be hurt where in swimming and cycling it is more likely you will just be less efficient. An excellent book to read on running technique and motivation is Born To Run by Christoper McDougall. An excellent DVD on running technique is Evolutionary Running. FInally, Vibrams are available at MEC and Sports 4 (within the next few months as a new addition.) I also believe Sports 4 may be introducing a new running program focusing on barefoot style running. If anyone has any questions or disagreements I would be happy to discuss them. As a fairly recent barefoot minded runner and a passionate barefoot philosophy runner I am eager to educate and inform people on something many may not be aware about.There is just something special about being able to feel the ground you are running over instead of the rubber of your shoe. Grass never felt so good between your toes!
	Graham  Warren lwarren@connect.carleton.ca
8. PEAK CENTRE DECEMBER HOLIDAY PROMOTION
	PEAK Centre   (General Comments) skip to next       Back to top
	There is still time to take advantage of the PEAK Centre December holiday promotion, available to all TriRudy members. As part of our 10-year celebration we are offering all TriRudy members the following: Purchase a Threshold VO2 Max Assessment at 20% off regular cost, and receive a PEAK-Certificate for 50% off an additional Threshold VO2 Max Assessment. This test provides the following information: •Individual heart rate training zones •Individual training zones for running(pace) or cycling(power) •VO2 Max and lactate analysis •Caloric utilization during exercise •Fat utilization during exercise •Zone specific fueling strategy •Running efficiency •How do you compare section •1-hour comprehensive consultation Please contact the PEAK Centre at 613.737.7325 to purchase your PEAK-Certificate today.
	PEAK  Centre info@peakcentre.ca www.peakcentre.ca
9. FS: SENS TIX. GREAT LAST MINUTE X-MAS PRESENTS.
	Andrew Jones   (General Comments) skip to next       Back to top
	Hi All, I have the following tix available for the Sens that I can't use and great presents for the hockey fan... All tickets are in Section 326 row C: 2 tickets and a parking pass. Dec 31 vs Islanders $120 Jan 5th vs Islanders $100 Feb 11th vs Capitals $140 All tickets are below face value and season tickets so they are nicely printed. 1st come, 1st served... Please call me at 613-229-8281. Cheers,
	Andrew Jones teamjanlil@yahoo.ca Sponsored by: People Against Freaking Fly, Wetsuits are For Wimps,SPAM HAM, Joe Louis
10. RE: CRAMPED FEET WHEN SWIMMING
	Pat b   (General Comments) skip to next       Back to top
	Many thanks to those who replied to this. I have had these problems a bit before, but they came on big-time on Monday evening. Maybe I applied too much power on the feet, too early in the swim, with the leg muscles that got built up in the summer from cycling? One idea is to massage my foot. Now, I just found my foot massage toy behind this computer's tower. I guess it's time to use it again, eh? It's something for the feet to do while the hands type? I keep forgetting about it, but need to make it a necessary part of my day, eh? Another idea is to do strengthening exercises. Does anyone know of any exercises to strengthen the foot?
	Pat b patb@ncf.ca www.ncf.ca/~eq956

11. GOOD OPERATING
	Joan Hollywood   (Jokes) skip to next       Back to top
	Last year I upgraded from Boyfriend 5..0 to Husband 1.0 and noticed a distinct slowdown in overall system performance, particularly in the flower and jewelry applications, which operated flawlessly under Boyfriend 5.0. In addition, Husband 1.0 uninstalled many other valuable programs, such as · Romance 9.5 and · Personal Attention 6.5, and then installed undesirable programs such as · NBA 5.0, · NFL 3.0 and · Golf Clubs 4.1. Conversation 8.0 no longer runs, and Housecleaning 2.6 simply crashes the system. · Please note that I have tried running Nagging 5.3 to fix these problems, but to no avail. What can I do? Signed, Desperate.. DEAR DESPERATE, First, keep in mind, · Boyfriend 5.0 is an Entertainment Package, while · Husband 1.0 is an operating system. Please enter command: ithoughtyoulovedme.html, try to download Tears 6.2, and do not forget to install the Guilt 3.0 update. · If those applications work as designed, Husband 1.0 should then automatically run the applications Jewelry 2.0 and Flowers 3.5. However, remember, overuse of the above application can cause Husband 1.0 to default to Grumpy Silence 2.5, Happy Hour 7.0, or Beer 6.1. · Please note that Beer 6. 1 is a very bad program that will download the Farting and Snoring Loudly Beta. Whatever you do, DO NOT under any circumstances install Mother-In-Law 1.0 (it runs a virus in the background that will eventually seize control of all your system resources.) In addition, please do not attempt to reinstall the Boyfriend 5.0-program. This is an unsupported application and will crash Husband 1.0. In summary, Husband 1.0 is a great program, but it does have limited memory and cannot learn new applications quickly. You might consider buying additional software to improve memory and performance. We recommend · Cooking 3.0 and · Hot Lingerie 7.7. Good Luck! Tech Support
	Joan Hollywood JoanHollywood@xplornet.com

12. FOR SALE: SRM PRO FOR SALE
	anne guzman   (For Sale/Rent) skip to next       Back to top
	Pro Version (top one) SRM for sale. Not compatible with my 2010 bike so I have to sell it. In great working condition. Wired. Easy to use and is on 53-39 rings. Was originally NEW from T Mobile so has the T Mobile pink on it. I knew a rider on the team. It's Dura ace as well.
	anne  guzman guzfitness1@yahoo.ca
13. SHIMANO ULTEGRA
	Ross Knight   (For Sale/Rent) skip to next       Back to top
	Shimano Ultrgra gruppo new in Mid July last summer. Derailleurs, brakes, 172.5 cranks with BB, 10 speed, chain plus cables, alloy seat post, stem and bars with white tape and brake levers attached. Big bling factor. Just slip the bars and stem on, attach the cables to the derailleurs and brakes and away you go. call 613-722-1472
	Ross Knight rknight@nrcan.gc.ca
14. FOR SALE: MASI VINCERE FRAME
	Justin Sadler   (For Sale/Rent) skip to next       Back to top
	For sale is a brand new Masi Vincere aluminum frame, no fork. TIG-welded 7005 T6 Aluminum. 48st x 52tt. For photos, see http://www.usedottawa.com/classified-ad/10755368. $100. If interested, call 613.299.7293.
	Justin Sadler velo.randonneur@gmail.com
15. FOR SALE: MTB FRAME $700.00
	Guy Dutil   (For Sale/Rent) skip to next       Back to top
	New in box 2009 Cannondale Rize 130 alluminum frame, black on black
	Guy Dutil guydutil@sympatico.ca
16. FOR SALE: MOUNTAIN BIKE REAR SUSPENSION SHOCK $400
	Guy Dutil   (For Sale/Rent) skip to next       Back to top
	Fox float R racing shock, new in box, suggested retail price 700.00
	Guy Dutil guydutil@sympatico.ca

17. EAST COAST CYCOS BI RITE NEWSLETTER ... FROM DOUG
	Rudy Hollywood   (Other Comments) skip to next       Back to top
	People rarely succeed unless they have fun in what they are doing. - Dale Carnegie Drive/ride safely this Christmas. Hi Cycos No comments from Al this week. He is having a well earned rest. No newsletter next week. Race Countdown – No race too big or too small. 9 January 2010 - Port of Tauranga NZ ˝ Ironman Dave Arnold 16 January 2010 – Challenge Wanaka Martin Thow 31 January 2010 - Hell of the West Helena Bednarova, Julie Hamilton, Andrew Kent 7 February 2010 – Geelong Half Ironman Janine Wilson, Scott Hunter, Pete Jacobs 21 February 2010 – National Long Course – Huskisson Pete Jacobs, Julie Hamilton 6 March 2010 - Ironman New Zealand Wade Juppenlatz, Benny Smith, Melinda Bowerman 28 March 2010 – ironman Australia Rita Sutton, Dave Arnold, Pete Jacobs 28 March 2010 – Mooloolaba Julie Hamilton 1 May 2010 – Ironman St George - Utah Susie Langley, Robbie Haywood 18 July 2010 Quelle Challenge Roth Pete Jacobs 9 October 2010 – Hawaii Ironman Pete Jacobs, Alan Pitman, Toby Somerville, Linda O’Connor Daryl’s Knock-Out Deal of The Week 2004 Mazda Protege, manual. ONO with full service history. 94000k’s. Good Rego. New clutch and pressure plate. Excellent condition. Silver in colour. Cycos price $9000.00 If you don’t consult Daryl before you buy a new or second hand car you are wasting money. Daryl gets the cheapest car deals in town especially on Mazda’s and Toyota’s Fax: 3716 0925 Mobile: 0418 878 880 Office: Dunlop Park Memorial Swimming Pool 794 Oxley Rd Corinda, QLD 4075 STRETCH YOUR CALVES CORRECTLY Use this demonstration to learn how to keep your calves loose and your stride in perfect form. By Jim and Phil Wharton Image by Mickey Duzyj PUBLISHED 11/12/2007 They aren't as large as the powerhouse quadriceps and hamstrings, but the muscles of the lower leg play a big role in your running. The outer calf muscle, the gastrocnemius, runs from above the knee to the ankle, and when it's too tight, it can throw off everything from the thigh to the foot. Some runners think they do a good job at keeping this muscle loose with the classic calf stretch. However, this static stretch puts pressure on the calf, which responds by tightening up. Instead, we recommend the active-isolated toe lift Don't do this: Calf Stretch >>Holding this position puts stress on the lower back and neck. >>Pressure is placed on the gastrocnemius and Achilles tendon, inhibiting blood and oxygen flow. >>Gastrocnemius is working to stabilize the ankle and knee. Do this: Toe Lift >>Stand in an upright position. >>Shift your body weight to your left leg. >>Keeping your right heel on the ground, lift your right foot's toes up and back toward your shin. >>Hold for a second or two, then release. >>Do 10 times, each time trying to lift your toes closer to your shin. Repeat on your other leg. Use a tree, bench, or wall for balance if necessary. >>Back is in natural position, not strained. >>The tibialis anterior (shin muscle) is contracted, allowing the calf to relax and elongate SECRETS OF SPEED Intervals and tempo miles matter. But they're not the only tools a runner can use to get quicker. Heed the advice below and watch your PR get a little lower. By Michelle Hamilton From the August 2009 issue of Runner's World Lose Weight A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics. Wear Less Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes. Sleep More Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance. Drink Caffeine Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout. Limit the Junk Food Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed. Hug Your Kids and Merry Christmas Doug
	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