SUDBURY ROCKS!! RUNNING CLUB

August 18, 2005


Alicia's "5"Kaye Run (August 28)	Membership	Training	Sheila Bikes the Orient Express	Sudbury Fitness Challenge Info

Hello Everyone, August 18, 2005

In this Issue:

Weekend Results - St Joseph Island Tri and Du plus North Bay's Blue Sky 15k
Colmar France to Kelheim Germany - Sheila Bikes the Orient Express
Upcoming Events
Running Room Run Club Update
Track North News - by Dick Moss
Ytri News - by Mike Coughlin -In this issue...

.The hidden Olympic distance triathlons of Ontario
.Discomfort Zone athletes and other locals "tri" and "tri well" over the weekend
.Are you a balanced triathlete? Find out with the SBR_TT.
.Two Northern Triathlons this weekend - Roll call!

Weekend Results

August 13, 2005 St .Joseph Island Triathlon

Rocks!! members, John and Celena Leonard and Clinton Lahnalampi plus Rob and Laura Young and family traveled to St. Joseph Island for their 2nd Annual Tri and Du. Everybody did well.

Results Here. Photos Here

Read John Leonard's race report here:

Hello Vince, Celena and I raced at St. Joseph's Island this weekend. It was
my 3rd sprint Triathlon and her first Duathlon (I signed her up without her
knowing and then told her she had to do it). Here is my race report:

Arriving: We arrived early to Richard's Landing and with plenty of time to
pick up our race kits and get body marked. The race kit was great including
waterbottles and t-shirts as well as many other goodies from local
businesses. I was more nervous at this race then any that I had ever
attended. Maybe it was the excitement or pressure to do well but the
butterflies were doing wind sprints in my stomach (more on butterflies later
on the bike). We racked our bikes and got set up, then checked out the great
views along the pier.

Pre- Race: I did a small warm up on my bike and tried my new shoes. I was
going to try and transition quicker with shoes on pedals and without socks
but decided to do it the way I was used to. Got suited up and headed into
the water for a short swim to cool my nerves. Everything was beginning to
feel good and I relaxed a bit. Just kept telling myself to have fun.

Swim: It was a water start and I lined up to the right on the start line.
The siren went and I quickly got into open water. My rhythm felt much better
than Espanola and the current was noticeable. This is about as close as you
can get in Ontario to ocean swimming. The weather was good and the sun came
out. Should have worn smoke goggles instead of amber. It was too bright and
all the men's caps were the same colour as the bouys so had to take extra
time to make sure I was on course. Had two people swim past me only to stop
in front of me and I just swam right over them. I felt very good and fast on
my swim and comfortable going into T1 as I climbed the stairs out of the
water.

T1: Transition went well but spent too much time trying to put socks on wet
feet. I quickly got out on the bike and remembered to spend more time
practicing transitions.

Bike: My goal for this race was to keep up in the swim, go super hard on the
bike and then hold on in the run. I started well and began to put this plan
into action. I was quickly began passing several other bikers. I never like
to be passed on the bike and after battling back and forth with two other
guys I finally held them off. My final count was about 12-16 passed and 0
passing me. Final results show that this bike time was slow but the course
was actually 23km not 20km for which they calculated and it included the
transitions. It was definitely my hardest effort bike to date. I was just
approaching two riders and making an effort to catch them when they slowed
and made a sharp turn. Turns out the two guys sitting on the pickup were the
marshals. I didn't see the sign and no pylons or other indications to slow
down or turn before that spot. I locked the brakes and turned just in time
to avoid the other riders. I felt good knowing that the uphills on the way
out would now be downhills. This is where the butterflies attacked from the
air. I was hit twice in the face by these kamikazes luckily the only pain I
felt was coming from my legs. I saw some clear blocking and drafting
infractions as well as dangerous yellow line infractions but pressed on. I
dismounted and ran into T2.

T2: I had a very fast transition. Got into my running gear in record time
and ran out to start the run. This is when I realized I missed the timing
mat by going out the wrong way and having to go back through the transition
and in the process lost about 20 seconds. This would come back to haunt me
in overall placing by a mere 4 seconds. I wanted to blame someone but
realized it was my own fault and concentrated on running my race.

Run: My run needs some improvement and my goal was to finish without too
many people passing me. The guys I battled with on the bike quickly ran past
me and then I saw them coming back towards me. There was no way they did 2.5
km in 3 minutes. That's when I realized that they were duathlon competitors
and were only doing 2.5 km total. I pressed on knowing my time would be
slow. In the end I would be passed by two triathletes on the run. The view
was magnificent.

Finish: I came in along the last stretch feeling strong and soaking up the
applause from the crowds. It wasn't a perfect race but I finished. I stuck
around and watched some of the other tri and duathletes, including Celena,
finish and I also got to see the Olympic distance leaders come into T2 and
leave on the run.

Results: It was an up and down situation. At first the results said I
finished 11th overall and 3rd in my age group. Then it changed to 12th and
4th. Then it went back to 11th but remained at 4th. There would be no medal
for me today and I missed the top 10 by 4 seconds. Celena, however, managed
a great day with a 2nd place finish in her age group, even on a mountain
bike, in her first ever multisport event. Although she had a good time on
her bike, it was definitely her running that helped her.

Lessons Learned: Good or bad we always learn new things. Here are some I
learned:

1. Pay attention and know or learn the course including the transition in
and outs.
2. Don't forget sunscreen when it's over cast because the sun can come out
quickly and it's a long race and can turn your skin the same colour as your
tri suit. Also don't wear amber goggles on a sunny day.
3. Two guys on the side of the road leaning on a pickup might be more than
just spectators.
4. Close your mouth to avoid eating butterflies.
5. Run your own race and don't be obsessed with others passing you because
they may not be in the same race. Also practice more running.
6. It is sometimes necessary to pass on the right when they just won't move
out of the way or insist on riding side by side.
7. Don't be obsessed with placing. It will come when it comes.
8. Enjoy the smells, sights and sounds even when it hurts.
9. I'm really starting to like these triathlon things.
10. I'm more competitive than I like to admit.

The volunteers and fans were great. The race was well run. The island is
spectacular. The views and atmosphere were awesome. We plan to be back again
next year. I hope you find this interesting Vince, see you at running
practice because I sure need it.

John Leonard - 11th out of 66. 4th in men 20-29 age group. Finish time
1:27:02.

August 14, 2005 Blue Sky 15km Roadrace North Bay ON

Twelve locals attacked the Blue Sky 15km course on Sunday. This was the 2nd year for the event and 129 participants from North Bay and surrounding area (including Sudbury) showed up to support the run put on by the YMCA. I believe this unique distance race will become a mainstay in the years to come. Congratulations to you Rocks!! and Running Room athletes.

Click Here for Results

Colmar France to Kelheim Germany

Sheila Bikes the Orient Express

July 31 - September 24, 2005

Click Here for Sheila's latest update

Upcoming Events

August 28 - Alicia "5" Kaye Trail Run at Fielding Park

September 11 - Sudbury Masters Ramsey Tour 5k and 21.1k

Visit our Events Section for all the Details

Run Club Update - by Donna Smrek & Lise Edwards

Click Here for Run Club & Clinic Information

The Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza) August 16, 2005

Congratulations to our Sudbury runners who participated in the North Bay Blue Sky "15K" Run on the weekend. We had some graduates from the 10k clinic run the event and everyone finished smiling.

Don't forget we have a few local events coming up in the next month including the Alicia "5" Kaye Walk/Run at Fielding Park. Registration fee is $10 and we have a great race kit filled to the rim with great stuff from our sponsors. On-line registration is available at www.runningroom.com or at the store with cash or cheque. The Sudbury Masters Ramsey Tour is also coming up on Sunday September 11, 2005 at 10:30 a.m. They host a half marathon as well as a 5k race. We are accepting registrations here in the store and you should also find this event online at the Running Room website.

We have received a new line of clothes from Nike in great colours...

Just a quick note that the traffic at the four corners is very bad... you may need an extra long run if you have to sit out there too long so if you can avoid it take the by-pass or Long Lake Road to Algonquin.

This week's schedule goes as follows:

Wednesday:

LTR/FWO: 5:1 x sets 4 sets
5K: 10:1 x 2 sets
10k: 6k steady run
1/2 Marathon to Ramsey : 4k Fartlek
1/2 Marathon to Niagara: Hills (7)
Marathon: Hills (9)
1/2 Marathon Walking clinic: 2 to 4 hills... see Maureen :)

**********************************

Sunday @ 8:30 a.m.

LTR/FWO 6:1 x 3 sets
5k - 10:1 x 2 sets
10k - 6k 10:1
1/2 Marathon to Ramsey - 18k 10:1
1/2 Marathon to Niagara - 15k 10:1
Marathon - 29k 10:1

**********************************

Have a great week!!!

Happy Trails,
Lise & Donna

Track North News - by Dick Moss

Congratulations to Steve Eles, who has been hired at the new head track and cross-country coach at Lake Superior State University.

Here's the press release!

http://lssulakers.collegesports.com/sports/c-xc/spec-rel/081005aaa.html

Dick

Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,
http://www.tracknorth.com

YTri News - by Mike Coughlin

Hi all,

I hope that everyone has been enjoying their summer and staying active. I have enjoyed seeing many of you on training sessions around town, at local running races and of course the Beaton Classic. I have also enjoyed witnessing this year's crop of first time triathlon finishers - seeing the look on the face of a first time triathlete reminds me why I love this sport so much.

By now many of you are aware that I am planning a leave of absence from work starting in November to follow my triathlon dreams in New Zealand for 4 months. I really don't know what to expect, but I am looking forward to the adventure. While I am down there, my "day job" will be to provide triathlon coaching services, primarily electronically through the internet. My goal is to have 8 athletes - enough to provide a small income but not so many that the quality of my coaching and training diminishes. I have several athletes already but I have room for more, so if you are interested in taking your multisport training to the next level (no matter what your current level), drop me a line at my coaching account (mike@discomfortzone.com).

YTri Newsletter, Volume 13, Issue 1

In this issue...

The hidden Olympic distance triathlons of Ontario
Discomfort Zone athletes and other locals "tri" and "tri well" over the weekend
Are you a balanced triathlete? Find out with the SBR_TT.
Two Northern Triathlons this weekend - Roll call!

The hidden Olympic distance triathlons of Ontario

When I started doing this whole triathlon thing a few years ago, I was confused by the lack of Olympic distance races. There seemed to be lots of sprints, modified sprints, long course triathlons and even Half Ironmans, but finding an Olympic Distance race, especially an ACCURATE Olympic Distance race, was nigh impossible. Only the Guelph Lake triathlon in the Subaru Series and the Graham Beasley Triathlon in the Somersault Series seemed to exist. Considering that this is the distance they race at the OLYMPICS, you would think that there would be more of them.

Well, 4 years later, I have learned that Olympic distance racing in Ontario is alive and well, just not where you would expect. There are dozens of small, community level Olympic distance triathlons throughout Ontario that you might not know about from reading the most popular websites. In fact, just this past weekend, there were at least FIVE different Olympic Distance triathlons in Ontario, including two in the north which you can read about below. Also, the "local" Elliot Lake Olympic distance triathlon is this Saturday and you can read about that below as well.

Incidentally, having raced all the popular distances from sprint right up to Ironman, I find that the Olympic distance is one of the most challenging. It is long enough to smoke you, but still short enough that you have to go really hard the whole way.

I encourage you to consider seeking out one of these gems and give them a try. In fact, why not try out the Elliot Lake triathlon this Saturday? See below.

Discomfort Zone athletes and other locals "tri" and "tri well" over the weekend

Northern locals were busy taking part in a number of multisport events over the weekend, and three of my Discomfort Zone 2005 Summer Triathlon Clinic partricipants were among them. DZ tri clinic athletes Brad Walker and Patti Socransky took part in the McKellar sprint triathlon near Parry Sound on Sunday where they took home 3rd and second place honours in their respective age groups (photos here). Great job guys! DZ clinic athlete and triathlon addict Steve Fessenden took on the wet and wild Cobourg triathlon the same day, where he found out what it feels like to be Jan Ulrich when he took a corner on the rainy bike course a little too aggressively. With true northern spirit, Steve disregarded his road rash and hopped back aboard to finish the race for a 5 minute+ personal best. Great job Steve!

More locals took part in the St. Josph's Island Triathlon near Sault Ste. Marie this past Saturday. In the Olympic distance race, Clinton Lahnalampi confirmed that he is ready for his first Ironman distance race in Ottawa this Labour day weekend with an impressive third place showing. In the sprint distance race, John Leonard came agonizingly close to a top 10 with his 11th place showing by a mere 4 seconds (I think John will be rehearsing his transitions a bit more carefully next time). Also in the sprint, Mike Corelli continued his rookie year with a strong midpack showing and Marnie Smith who runs for Laurentian University showed that she will not be showing up to school out of shape this fall as she won her age category and was 3rd female overall.

John's wife Celena completed her first multisport event by doing the sprint duathlon and was overheard declaring her need for a road bike to compete with the skinny-tire crowd (I think she's hooked, John).

Local triathlete Drew Anderson and myself took on the Olympic distance at the McKellar race where Drew overcame two flat tires, passing a bunch of folks on the run (good job Drew - I know how you feel). Sudbury native Kyle "Wolfgang" Guembel showed up with his lovely bride-to-be Nicole Van Buerden and cleaned everyone's clocks for the men's and women's titles. Best of luck to Kyle on his upcoming sophomore outing over the Ironman Canada course in Penticton on August 28.

Mike Hay was rumoured to have gone back to the Goderich Olympic Distance Triathlon where he has victories spanning nearly 3 decades, but results are not available at this time.

St. Joe's Island Results: http://www.stjosephislandtriathlon.com/home.html
McKellar Results: http://www.pstrysport.com/Trysport_race_series/index.html
Cobourg Results: http://www.multisportcanada.com/ms/events/results/display_results.cfm?resultID=312

Are you a balanced triathlete? Find out with the SBR_TT

How balanced are you in your swimming, cycling and running? Most of us have some knowledge of our strengths and weaknesses, but don't really know how MUCH weaker our cycling, for example, is compared to our swimming and running. Many of us use triathlon split results to get a rough idea, but fields are different and we often pace different races differently. An objective measure of relative speed in the various sports would be nice.

I have spent a lot of time looking at the results of my races and those of folks I coach, and I have come up with a little theory. I propose that a "balanced" triathlete is one who cycles 10 times as fast as they swim and runs 4 times as fast as they swim. For example, someone who swims at a pace of 1m/s (1:40/100m) should balance out that speed with a cycling speed of 10m/s (36km/h) and a running speed of 4m/s (4:10/km).

Obviously this is not a scientific assertion of any kind and will vary with courses and distances, but on accurate courses that take between 1 and 4 hours, this ratio tends to fall pretty close to similar rankings in the swim bike and run.

So what use is this? Well, if you would like to assess your relative strength, you could do a time trial in each sport and compare speeds. One way to do this would be to pick a run course 4 times as long as your swim course and a bike course 10 times as long as your swim course and see how close your times compare for those courses. Doing each of these time trials on a separate day of the same week will allow you to assess your relative fitness at any point in the season.

So what distance should you choose? I propose that you do a 1500m swim, a 15km bike and a 6km run. Times for this time trial will likely vary from 20-45 minutes depending on your speed. By examining the results of each time trial, you can benchmark yourself in each sport realtive to triathlon and immediately see which discipline needs the most work.

It just so happens that the Island swim in Lake Nepahwin represents a good standard 1500m lake swim (the popularly reported distance is closer to 1600m, but that is actually closer to the speed ratio that I have actually observed). Also, the Delki Dozzi track provides a standardized 1km loop suitable for cycling and running. Therefore, it is easy to do these time trials at any time you wish.

If you decide to do one or all of these tests, please let me know your results. I am interested in compiling a list of these results for comparison with triathlon race results to support my theory.

Two Northern Triathlons this weekend - Roll call!

This weekend there are two triathlons with a northern flavour taking place and a number of locals are taking part. If you are going to one of these races as well, or would like to, let us know!

Saturday August 20, 9am
Elliot Lake "Tri it in the Wildeness" Triathlon
Spruce Beach, Elliot Lake
Website: www.adventureelliotlake.com
Email bparsons@ontera.net

This event has a storied history and has been moved to the late summer as part of Elliot Lake's 50th Anniversary celebrations. A challenging and beautiful Olympic Distance course in a wilderness setting. Entry fee includes a post race BBQ. Myself, Steve Matusch and Dave Welsh are going, along with some other locals I think. This is a "drive down that morning, back by 2pm" kind of race and is a lot of fun

Sunday August 21, 8am
Northern Triathlon Weekend
Couchiching Beach Park, Orillia
Website: http://www.trisportcanada.com/

While not really "Northern" by our standards, this popular race is a favourite amongst many locals. From my DZ Summer Triathlon clinic there will be at least 3 locals racing in the form of Steve Fessenden as well as Sarah Rieksts and Jody Nadjiwon who will be doing their first triathlon. John Leonard also threatens to attack that course and I know Donna Smrek and Lise Edwards from the Running Room do this race regularly so I expect them to be down there as well.

See you at the races!!

Mike

mike@discomfortzone.com.

Coughlin, Mike
E-mail Address(es):
mcoughlin@hrsrh.on.ca.

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vtperdue@cyberbeach.net

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