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Rudy's List
for Monday Nov 19 2018
The TriRudy Ads
Barrys Bay Triathlon Natural Fitness Lab
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Cross country skiing is great if you live in a small country. ~Steven Wright

Let it snow, let it snow, let it SNOW!

TABLE OF CONTENTS
PJ Marshall's note to Joan and Rudy (Adam Kourakis)
east cuba cycle tour...'bargain' (tom robertson)
ECUADOR (manny agulnik)
BLACK FRIDAY SALE - 16wk INDOOR Road Cycling Prog (D'Aoust Training Systems Sylvie D'Aoust)
Runner's Web Digest - November 16, 2018 (Ken Parker)
ANNUAL CHRISTMAS BOOT CAMP - register now! (Technosport Coach Duane  Jones PhD, CSEP-CPT,CFC)
ANNUAL CHRISTMAS BOOT CAMP - register now! (Technosport Coach Duane  Jones PhD, CSEP-CPT,CFC)
Endurance Capital Podcast (Kelsey Hunter)
For Sale: Northwave Tri-Sonic shoes (Melissa Fortin)
Shimano SPD shoes men's size 46 (Bob Giles)
For Rent: Meech Lake NCC P12 (Norma Lu Brown)

 
Welcome to TriRudy.com:
 Melissa Fortin        Orleans 
 Geoffroy Prudhomme        Ottawa 
 Norma Lu Brown        Chelsea 



 

1. PJ MARSHALL'S NOTE TO JOAN AND RUDY
 Adam Kourakis   (General Comments)
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Hello Everyone



It is an honour to speak first to thank Joan and Rudy for their many years working with TriRudy.

I have been a member of the online newsletter for approx 12 years.

I remember looking at Joans Kingston High School year book, even then there was mention of a fellow named Rudy in her life.



I believe I first met Rudy & Joan when they were Race Directors of the Sharbot Lake Triathlon in the early 80’s.I wanted to try a triathlon before entering the first Kingston Triathlon.



Both Sharbot Lake & Kingston highlighted that I was a terrible swimmer, but I stayed on as a Director with the KTown Tri for over 15 years.



In those days it was mainly the race directors that set the rules and monitored them for each event.



In 1990 Canada was awarded the 1992 Triathlon World Championships. I joined Rudy, Joan and others in setting up an Officials organization to monitor the 1992 race. We held a trial run at Deerhurst in 1991 and then had a successful 1992 event. I still have my officials jacket and yes they still needed sponsorship back then.

This officials group went on to become O.A.T. Joan was the Technical Director for many years as it changed to Athletics Ontario with Provincial Government support.



I continued to work as an O.A.T official ……One summer Joan worked as the Head Official at the KTown Tri and usually Rudy would enter as an athlete. I worked the event as a Bike section referee and rode the course on the back of a motorcycle. I remember a large group of Tri-cyclists up the road and one athlete was passing the whole group but in doing so crossed over the centreline of the road. I noted the athlete’s number, colour of bike, colour of outfit and reported this to Joan. She was the head official and she upheld Rudy being disqualified.



I related to the Rudy Award as I was into 50 mile trail runs.



Rudy and Joan always found a way to help others achieve their goals. One of the events was to complete the Rideau Lakes Bike Tour for the Rudy award. Sometimes there were weekend conflicts so to help others out he held a Rudy Lakes Tour from Ottawa to his home in Sharbot Lake. Then back on Sunday


 
Adam Kourakis
adam@velofix.com
Velofix Ottawa - Owner and Operator

2. EAST CUBA CYCLE TOUR...'BARGAIN'
 tom robertson   (General Comments)
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Do you know of someone that would like to come on the upcoming two week east Cuba tour? I had someone drop out and need one more person...very reasonable….AIR not included, but it should be about $600 from Ottawa (Westjet). I need to know ASAP. Thanks.
Cheers
Tom

ps...Tour details at www.cuba1tours.com (click sports tours and then east)
 
tom robertson
tom@cuba1tours.com
www.cuba1tours.com

3. ECUADOR
 manny agulnik   (General Comments)
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ANDES AND AMAZON MULTI-SPORT ADVENTURE TOUR

6 days and 5 nights GUIDED

Activities include Mountain Biking, Whitewater Rafting, Hiking, Horseback Riding and Wildlife Seeking

Departures every Saturday.

INCLUDED:? Accommodations in quality hotels, historic haciendas, and eco lodges
? Private land transportation
? All meals (breakfast, lunch/ box lunch and dinner daily)
? All adventure and protective equipment (including front-suspended Deore mountain bikes, rafting equipment,
gloves, helmets, water bottles, and dry bags)
? Professional English speaking guide

Experience the natural wonders and culture of the Andes Mountains and Amazon Jungles of Ecuador.
This active multi-sport journey explores the best of more than 5 different ecosystems.
Mountain bike through cloud forests,
navigate the rivers of the rainforest, sooth in natural hot springs, learn from ancient cultures and much more.
Top notch guides accompany you on an unforgettable journey whitewater rafting, mountain biking, horseback riding, and trekking
through one of the world’s most diverse countries.

Highlights:
? Mountain bike on the slopes of the world’s highest active volcano
? Explore an Andean hacienda on horseback
? Exhilarating Amazon jungle rafting on the best one-day river run (class III+)
? Relax in the rejuvenating natural hot springs
? Learn the ancient meaning of the equator
? Learn the secrets of textile weaving
? Hike around the Cuicocha Crater and Lake
? Top notch bilingual adventure guides lead every step of your journey

Tour cost per person $2450 USD double occupancy.

For more information, please check our website
www.okcycletours.com OR email either
katherine@okcycletours.com or manny@okcycletours.com

This tour was one of the tours featured in our last monthly
e-newsletter. Subscribe on line through our website to receive our once a month e-newsletter.


PRESENTATION NIGHT MONDAY November 19th.

November presentation night brings us back to basics, our classic presentation on different kinds of cycling, hiking and adventure tours and why this is really the way to travel. Discover the world of active vacations and all the sights they hold. This information evening is being held on Monday, November 19 in the Richmond Room of the Ottawa City Hall on 110 Laurier Avenue West in Ottawa. The presentation starts at 7 pm, doors open at 6:30. Sessions are free but registration is required. Please email katherine@okcycletours.com to register.

Free parking in the Ottawa City Hall underground garage after 6:00 pm


PLUS remember that we say bem-vindo (or 'welcome') in January for our Portugal presentation night.
With many cycling and hiking options and a long travel season, Portugal is the perfect getaway spot. Held in conjunction with the Portugal Tourism Board, join us to discover the Mediterranean lifestyle and countryside, and why you must go! This information evening is being held on Tuesday, January 15 in the Richmond Room of the Ottawa City Hall on 110 Laurier Avenue West in Ottawa. The presentation starts at 7 pm, doors open at 6:30. Sessions are free but registration is required. Please email katherine@okcycletours.com to register.


Looking for that perfect gift for your someone special?
The holidays are just around the corner!
Why not surprise them with a GIFT CERTIFICATE towards their next cycling or hiking adventure? Email katherine@okcycletours.com today to purchase your OK Cycle and Adventure Tours Gift Certificate.
Over 600 partner tours to choose from or let us know where you want to go if you don't see the tour that you want to do on our website.

We are a full service TICO licensed travel agency!



 
manny agulnik
magulnik@gmail.com
www.okcycletours.com
manny
2006 City of Ottawa Bruce Timmerman Award Winner
OkCycleTours okcycletours.com

4. BLACK FRIDAY SALE - 16WK INDOOR ROAD CYCLING PROG
 D'Aoust Training Systems Sylvie D'Aoust   (General Comments)
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16 WK WINTER INDOOR ROAD CYCLING PROGRAM
For all types of cyclist who want to improve their skills
BLACK FRIDAY SPECIAL $50 OFF until Nov 26 @ 11pm
Use rebate code 16wkBLACKFRIDAY

Program designed by a cycling coach, for CYCLIST and Instructed by racers.
REGISTER www.16wkroadcycling.ca
90% SOLD OUT

-Videos during the sessions.
-Additional class over Christmas
-Keiser M App
Winter INDOOR Road Cycling Program, for all levels

LEARN valuable cycling Techniques, on Keiser Power bikes Hill climbing techniques, speed drills, build endurance base, improve pedal stroke, nutrition tips for energy & performance guaranteed to become more efficient a cyclist
-Complete 2 MAP tests
-Train to your HRT Rate or POWER zones
-90 min sessions
-Qualified EX Elite Cyclist as your coaches

Program For CYCLIST.
This is NOT aerobics on a spin bike
$405 cdn
90 min sessions
16wk Winter Road Cycling Program
Sessions:
Monday: 7:30pm-9:00pm Start Dec 3 - 4 Spots Available
Wednesday: 6:30pm-8:00pm Dec 5 - SOLD OUT
Thursday: 7:00pm-8:30pm Dec 6 - 5 Spots Available
Friday: 9:00am-10:30pm Nov 30 - SOLD OUT

Location:
Iron North Studio

REGISTER HERE www.16wkroadcycling.ca

TESTIMONIAL: We loved our Friday mornings with you (especially once the work-out was over :-). Seriously though...this is the first time I've ever really concentrated on my pedal stroke and that alone is a huge take-away. I'm going to do my very best to take this great training and continue to use it on the road. I think muscle memory is starting to kick in. We did a 30k easy road ride a few weeks ago and I'm pretty sure I was making round strokes for at least 90% of that ride. I'm THRILLED about that! You made the cold months fly by...thanks a lot! At the moment, our plan is to join up next winter as well. Thanks again!
Cheers, Ruth.
 
D'Aoust Training Systems Sylvie D'Aoust
sylvie@sylviedaoust.ca
www.daousttrainingsystems.ca
Level 3 National Road Cycling Coach
FIGURE Competitor
Personal Trainer
SPORTS Nutrition Consultant
Powered by Isagenix

5. RUNNER'S WEB DIGEST - NOVEMBER 16, 2018
 Ken Parker   (General Comments)
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Friday's Digest topics:

1. Swifter, higher, stronger: What’s on the menu?
2. It’s Not About How High, But How Hot
3. Where Are the Women in Sports Science Research?
For years, female athletes have relied on training protocols, injury guidelines, and nutrition plans based on research conducted with men. That's starting to change.
4. Is Cold Brew Coffee Just as Healthy as the Hot Stuff?
New research shows a surprising difference between the two kinds of brew.
5. How to Embrace the Chill and Keep Running
Four strategies to help you quit worrying and learn to love the snow
6. Is More Cushioning Better For Long Distance Running Shoes?
7. New Canadian guidelines find exercise critical part of pregnancy - with some caveats
8. How Your Diet Affects Your Mental Health
9. Exercise and skin cancer
10. A Biochemist Breaks Down Wellness Fads
11. Very Brief Workouts Count Toward 150-Minute Goal, New Guidelines Say
New federal exercise recommendations include the first-ever federal activity parameters for 3-year-olds, as well as a few surprising omissions.
12. A New Study Says You’ll Burn More Calories by Eating Low-Carb. But That’s Not the Full Story
Here’s what you need to know before you jettison your pasta and bagels.
13. Hey, Struggling Runner —
14. Fitness: Is a solid sleep helped or hindered by an evening workout?
If you exercise late at night, try to wind down before turning in.
15. It’s Not Just About You

THIS WEEK'S POLL
Which of the following injuries (conditions) have you had:
* Patellofemoral Syndrome
* Pulled Hamstring
* Iliotibial Band Syndrome
* Shin Splints
* Stress Fractures
* Exercise Induced Compartment Syndrome
* Achilles Tendonitis
* Plantar Fasciitis
* Hip Bursitis
* Mononucleosis

PREVIOUS POLL RESULTS:
These marathons were rated the top 10 in the world by Runner's World. Which of them belong in your top ten?
1 Amsterdam 180 (9%)
2 Berlin 196 (10%)
3 Boston 226 (12%)
4 Chicago 203 (10%)
5 Honolulu 181 (9%)
6 London 200 (10%)
7 New York City 208 (11%)
8 Paris 188 (10%)
9 Rotterdam 186 (10%)
10 Stockholm 179 (9%)
Total Votes: 1947

Subscribe though Yahoo 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,
Instagram and Google Plus


6. ANNUAL CHRISTMAS BOOT CAMP - REGISTER NOW!
 Technosport Coach Duane Jones PhD, CSEP-CPT,CFC   (Announcements)
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Technosport Annual Christmas Bootcamp

Dec 27, 2018 – Jan 6, 2019

TWO TRAINING LOCATIONS: Lowertown Pool, 40 Cobourg St & Ottawa U Pool, 125 University Private

For ALL Swimmers, ALL LEVELS who want to swim better, easier and faster. We’ve been doing swimming training and analysis for over 50 years – we know athletes and how to help you attain your goals.

We’ll give you a better grounding in the basics if you need that – and for the more advanced, we’ll help you work on refinement of your swim skills.

Your camp registration includes up to 20 hours of pool and lecture time, work/life/training balancing & personal underwater video analysis!

Camp includes:

*Personal underwater video*
*Help in preparing for provincial, national champs, Triathlons & Fitness*
*Up to 20 hours of pool and lecture time*
*Nutrition and Training to Peak Performance lectures*
*Focus on swimming fast and efficiently and lots of meters*
*Work on starts and turns-race strategies and stroke-specific drills*
*Receive a computerized body composition analysis and nutrition plan*
*Plus! non-members receive free swimming with club for 2 weeks! *

Register and pay online - and learn more:
https://www.technosport.ca/swim/christmas-swimming-bootcamp/

 
Technosport Coach Duane  Jones PhD, CSEP-CPT,CFC
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD, CSEP-CPT, CFC
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

7. ANNUAL CHRISTMAS BOOT CAMP - REGISTER NOW!
 Technosport Coach Duane Jones PhD, CSEP-CPT,CFC   (Announcements)
skip to next       Back to top
 


Technosport Annual Christmas Bootcamp

Dec 27, 2018 – Jan 6, 2019

TWO TRAINING LOCATIONS: Lowertown Pool, 40 Cobourg St & Ottawa U Pool, 125 University Private

For ALL Swimmers, ALL LEVELS who want to swim better, easier and faster. We’ve been doing swimming training and analysis for over 50 years – we know athletes and how to help you attain your goals.

We’ll give you a better grounding in the basics if you need that – and for the more advanced, we’ll help you work on refinement of your swim skills.

Your camp registration includes up to 20 hours of pool and lecture time, work/life/training balancing & personal underwater video analysis!

Camp includes:

*Personal underwater video*
*Help in preparing for provincial, national champs, Triathlons & Fitness*
*Up to 20 hours of pool and lecture time*
*Nutrition and Training to Peak Performance lectures*
*Focus on swimming fast and efficiently and lots of meters*
*Work on starts and turns-race strategies and stroke-specific drills*
*Receive a computerized body composition analysis and nutrition plan*
*Plus! non-members receive free swimming with club for 2 weeks! *

Register and pay online - and learn more:
https://www.technosport.ca/swim/christmas-swimming-bootcamp/

 
Technosport Coach Duane  Jones PhD, CSEP-CPT,CFC
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD, CSEP-CPT, CFC
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

8. ENDURANCE CAPITAL PODCAST
 Kelsey Hunter   (Announcements)
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Launching today -- the Endurance Capital Podcast -- a podcast dedicated to our endurance community!

In episode 1, we discuss community, consistency, and charity with Ottawa Triathlon Club founder, Geordie McConnell.

Find the podcast here now: https://endurancecapitalpodcast.com/podcast-episodes/ and on Apple Podcasts soon!

We are cooking up some awesome content to highlight the reasons why Ottawa is a great place to live, train, race, grow, and flourish as an endurance athlete and human.

If you have ideas, questions, or comments, please email kelsey@endurancecapitalpodcast.com. The podcast should reflect the community and your interests, so suggestions are welcome!

 
Kelsey Hunter
www.endurancecapitalpodcast.com

9. FOR SALE: NORTHWAVE TRI-SONIC SHOES
 Melissa Fortin   (For Sale/Rent)
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Northwave tri-sonic triathlon bike shoes. Never used. Size 7.5 but fits like an 8.5. Shoes are black and white.
 
Melissa Fortin
melissafortin@gmail.com

10. SHIMANO SPD SHOES MEN'S SIZE 46
 Bob Giles   (For Sale/Rent)
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Black, light weight, velcro closures. Excellent condition. Cleats included. Perfect for spinning! Picture at
https://www.evanscycles.com/en-cz/specialized-bg-sport-touring-shoe-EV139101
$50
Pick up in Carleton Place.
 
Bob Giles
rgiles756@gmail.com
"You gotta keep moving"

11. FOR RENT: MEECH LAKE NCC P12
 Norma Lu Brown   (For Sale/Rent)
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seasonal rental Dec 1st
price: 2000.00 / month
Located beside NCC #40 trailhead. Large family home with easy vehicle access & carport.
Email for more information.
 
Norma Lu Brown
normalu@me.com