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for Friday Aug 16 2019
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"The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham

Today's image is from The Movement Co, where cycling superstar Mike Woods, and 2 other Olympians, made an appearance.

TABLE OF CONTENTS
Masters Swim Camp in the Caribbean - Last Spots! (Katie Brambley The Freestyle Experience)
Canadian - Sat Aug 31 - VOLUNTEERS needed (Lisa Balerna)
Ottawa Keto Retreat - Sept. 21 (Wendy Moore)
1000 ISLANDS TRI-DU-RUN - Still time to Register (Christine  McKinty)

 
Welcome to TriRudy.com:
 Katie Brambley The Freestyle Experience        Ottawa 



 

1. MASTERS SWIM CAMP IN THE CARIBBEAN - LAST SPOTS!
 Katie Brambley The Freestyle Experience   (General Comments)
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It's still warm and the summer race season is in full swing, but soon enough we'll be talking about the fall colours and ski season!

If that sounds a little daunting - join The Freestyle Experience in Barbados in November for the best swim week of your life! Only a few spots remain for our signature Week 1 camp. Our new week 2 camp is available too!

* Outdoor Pool Training
* Openwater Swimming
* Stroke Specific Swim Clinics
* Pilates, Myofascial Release, Yoga on the Beach
* Coaches are all Olympians
* Team Activities - like swimming off the back of a catamaran!
* Best Swimming Week of your life. Promise.

thefreestyleexperience.com
 
Katie Brambley The Freestyle Experience
katie@thefreestyleexperience.com
thefreestyleexperience.com

2. CANADIAN - SAT AUG 31 - VOLUNTEERS NEEDED
 Lisa Balerna   (General Comments)
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Good morning!

It is that time of year - the Canadian races are coming up!!!
I am leading the water station on path by Terry Fox Facility.

Date: Sat Aug 31
Location: Terry Fox Facility
Volunteers hours: 10am-4pm
Minimum 4 hrs - T-shirt and lunch provided
T-shirt sizes - youth small to large and adult small to x-large
Kids can earn volunteer hours! Please see Lisa to sign your form.

If you have time, please email Lisa Balerna at lisabalerna@rogers.com and please provide me with your T-shirt size, your volunteer hours of availability and email when you can be reached.

Thanks so much!!!!
Lisa ??

 
Lisa Balerna
lisabalerna@rogers.com
Thanks to my 2014 sponsors for their support:
Lululemon Alumni Ambassador ~ www.lululemon.com, Newton running shoes - www.newtonrunning.com, GU - www.guenergy.com, Louis Garneau clothing, helmet and eyewear ~ www.louisgarneau.com, The Simply Bar ~ www.thesimplybar.com , FLIP Physio ~ www.flipphysio.com, Bando Promotions ~ screening ~ www.bandopromotions.com, CEP socks ~ www.cepsocks.com , Bike Fitting ~ www.bike2body.ca, Enerjive - www.enerjive.com and proudly support Somersault Promotions ~ www.somersault.ca



3. OTTAWA KETO RETREAT - SEPT. 21
 Wendy Moore   (Announcements)
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Are you interested in learning more about training on a low carb / ketogenic food plan instead of primarily carb loading? Come on out to this day-long nutrition retreat event on Saturday September 21 at the Hilton Garden Inn, Ottawa Airport. There will be 5 expert international speakers and a keto buffet lunch included. The early-bird rate of $199 lasts until August 21 so register soon. For more information please visit: www.keto-retreat.ca
 
Wendy Moore
wendy@keto-retreat.ca
www.keto-retreat.ca
Wendy Moore

4. 1000 ISLANDS TRI-DU-RUN - STILL TIME TO REGISTER
 Christine McKinty   (Announcements)
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Good Morning

YES, there's still a chance to register for the 1000 Islands Triathlon, Duathlon, or Run taking place this Sunday (August 18th) in Brockville - Home to the 1000 Islands.

Check out the web page for event details
Tri/Du - https://somersault.ca/triathlon/thousand-islands/
Run - https://somersault.ca/run/thousand-islands-run/

Email info@somersault.ca for pricing.

Here is the link to the pre-event newsletter with updates and technical information related to the event.

https://mailchi.mp/5bee92647c21/1000islands2019

Join us Saturday night at Bud's on the Bay for your pre-event meal (reservations recommended) and we will see you on sunny Sunday in Brockville!
 
Christine  McKinty
info@somersault.ca
www.somersault.ca
"See you at the races"
Christine