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August 25, 2005

Alicia's "5"Kaye Run    (August 28)

Sheila Bikes the Orient Express

 

   Hello Everyone,                                                                                                                  August 25, 2005

In this Issue:

  1. Weekend Results - Northern Triathlon and the Tri it in the Wilderness
  2. Kelheim Germany to Vienna Austria- Sheila Bikes the Orient Express
  3. Running in Tennessee - by Karen Beaulieu
  4. Upcoming Events - THIS SUNDAY- Alicia's "5" Kaye Trail Run
  5. Volunteers Needed for the Ramsey Tour
  6. Running Room Run Club Update
  7. Track North News - by Dick Moss
  8. Ytri News - by Mike Coughlin -

 

Weekend Results

Northern Triathlon in Orillia      by John Leonard

Hello Everyone. Thought you might like to see some pictures of Sudbury
multisport athletes from the Northern Triathlon in Orillia this weekend
(Aug. 21, 2005).
Note: One of the pictures is of Celena Leonard competing in
her second duathlon in two weekends. This one was on her new Trek road bike!
Other triathlon pictures are of John Leonard, Donna Smrek, Jodi Nadjiwon and
Steve Fessenden. There were others as well but missed them in the pictures.
This is the largest event in the province and there were over 1082
participants by my count. I had a great race, posting my best pace times in
all three events with a 2:01, 31.8 and 5:08. I also had some fast and
problem free transitions. My overall time was 1:55:00 making me 202/580
overall and 28/57 in my age group. With a little more practice I know these
times and results will get better. It was a beautiful day with another well
run event in this series. Many of the participants were from clubs because
this was the club championships and we should have gotten a little more
organized and entered together as a Sudbury Team under the Rocks banner. We
sure have some great athletes from around Sudbury. Now I am concentrating
all my training on the Scotiabank Toronto Waterfront Marathon. John.

Click Here for Results

 

Tri it in the Wilderness, Elliot Lake ON Sunday, August 21

Tri-It In The Wilderness triathlon well received

By ROSALIND RABY
Local Sports - Wednesday, August 24, 2005 @ 17:00

While some people might not have welcomed the rain on Saturday, several enthusiastic athletic-types thought it was perfect.

Entrants in the Tri-It In The Wilderness triathlon had some heavy rain to contend with on their quest for the podium, but it was somewhat ideal, not too hot and not too cold.

Organized by NorDev, the event is the third competition in the Quest Enterprises/Chemnorth Endurance Race Series.

The annual event also celebrated a first with this year’s event being an officially sanctioned race with Ontario Association of Triathletes, the first time in its 18-year history.

The race, which includes a 1.5-kilometre swim, a 10-km run and a 40-km bike race, also had to change its venue on Friday.

Originally slated for Spruce Avenue Beach, it had to be moved to Westview Park, on Highway 108, because the Algoma Health Unit closed Spruce Avenue Beach late Friday afternoon because of high levels of E.
coli.

Organizers and volunteers came together quickly to set up the new venue.

There were 28 entrants, 10 of which were teams of three. In all, 48 individuals took part in three divisions: men’s, women’s and team competition.

Around 9:00 a.m., co-organizer Scot Reinhardt, called all the competitors together to explain the new course and the rules, now a requirement under sanctioned rules.

They mapped out a new course from Westview Park, to several marked buoys and back again. From there, competitors went into the transition zone to either change into their biking gear or tag their team member.

Cyclists sped their way up and out of the park, north up Highway 108 to Panel Mine Road, turned around and cycled back to the park.

Once again in the transition zone, they either racked their bikes and got into their running mode or tagged off a teammate.

The runners got a bit of a break with the venue change. The course was about 800 metres shorter than a full 10-km run to the turnaround near the former Stanleigh Mine on Milliken Mine Road and back.

The first individual competitor to cross the finish line was Mike Coughlin of Sudbury with a time of two hours and 32/100ths of a second.

The victory was especially sweet.

“I’ve been coming to this race for the past three years, coming in third last year and the year before,” says Coughlin. “To win first place is awesome, especially since this race is now sanctioned. That makes it really sweet.”

As far as some of the changes on the course, he did not mind it a bit.

“The rain made it nice and cool to run, although a bit slippery. I had to watch my footing, but it was a great race.

“It’s my fifth year in the sport and I’ve been able to build on my successes, and my failures.

“I just love the hills around here. They’re a real challenge, but a lot of fun.

“Elliot Lake is cool.”

With the win under his belt, he plans to continue his coaching business, as well as compete in more iron man races.

Second place went to J. Kosmerly (2:02:40) and third to Bill Leonard (2:03:07).

The only female competitor, Laura Thaxter, came in with a time of 2:33:34.

The top team, Megan Juuti, Mika Jutha and Leonarda Altieri topped their race with a time of 2:01:41. Second place went to the family team of Wes, Lindsay and Brian Killen at 2:05:43. John Girard, Brad Matheson and Larry Brown rounded out the winner’s circle for a third-place finish in 2:13:29.

Steve Matush continues to learn at every event he attends and has graciously provided some insights for our entertainment. Steve writes:

Rather, than blathering on about the race, I thought I’d borrow John Leonard's idea from his Joseph’s island posting and just submit a list of lessons learned. After a couple seasons, maybe we should put all of our accumulated wisdom together and publish it as “Racing Triathlons for Dummies”!

Lessons learned:

If your front tire is flat in the morning after pumping it up the night before – CHANGE THE TUBE NOW. Don’t just pump it up, hoping that you had left the valve slightly open. Otherwise you’ll be changing it 28km into the race.

Tightly gripping a wet CO2 cartridge while inflating a tire has the same effect as sticking your tongue to a steel post in mid-January. This would actually be kind-of cool in a grade 6 science experiment way, if it didn’t hurt when you tear the cartridge off (along with a nice chunk of flash frozen skin)

Those funny markings on the pavement are NOT ancient hieroglyphics. They are ARROWS, showing you the CORRECT direction to run. If Dave Welch can finally figure this out, then SURELY I should be able to!!!

Bringing the proper amount of food/fluid on your bike is important. Bringing MORE makes you a target of ridicule.

When Mike C says – “yes we’ll be leaving right after the race”, what he really means is “I plan to hang around for an hour to bask in the rosy red glow of my latest victory”. J Thanks for the ride back Jack! I owe you some gas money.

Hanging out with the Ironman crowd can be detrimental to your financial health. After a couple hours of exposure $5,000 for a bike and $1,500 for a pair of wheel starts to seem entirely reasonable. Fortunately most spouses can clear up these misconceptions very quickly.

Whenever you leave the race before the draw prizes, you’re going to win something really good, which will then be handed to someone else. No joke – apparently I won a wetsuit while I was still in the parking lot.

And finally,

Small triathlons are a lot of fun!!! Thanks to the really nice folks in Elliot Lake who put a lot of effort into staging a really enjoyable event. It was a great course, well run, and is very highly recommended!

Steve Matusch (you don’t even want to know my finish time).

Overall Results are not available

Click Here for Group Photo

 

 

Kelheim Germany to Vienna Austria

Sheila Bikes the Orient Express

July 31 - September 24, 2005

Click Here for Sheila's latest update

 

 

 

Running in Tennessee

by Karen Beaulieu

Karen is our Southern Correspondent who just returned to the steamy south after an equally steamy summer in sunny Sudbury.

Hey Rocks!! do you miss me yet? I missed you guys as soon as I crossed that darn border. The trip back was uneventful other than the kids arguing the whole time. Of course I had to readjust to running without you guys. So that took a few more days of down time. Of course we have not had a break from heat or humidity yet. I can't wait for cooler weather to run in. I ran two trail races, Haw Ridge which I sucked at as it was ridiculously hot at 5:30 pm, and Concord Trails this past Sunday(14th) . The beginning of the trail is a hideously long steep incline that burns your lungs (94 temp) then plateaus before going up,down,up,up,up and every which way. My old nemesis Cornelia was lead woman going up and running much too hard so this came back to bite her in the butt before the first mile was done. I whipped by her on the plateau and had a very strong lead on all the women. I was so happy as I was finally having a great run and this was going to be my race(or so I thought). Just before that first mile was completed I turned over on my left ankle and was down for the count. As I lay there in pain the runners I was previously smoking flashed before me. I was so discouraged as people shouted to see if I was ok or needed help... I decided to finish the race as was and just go with the flow. As I started to run again I had sharp pains in my right big toe that i also injured in the fall. There were many hills to go up and this was very difficult as the push off on my toe hurt like hell. I did manage to pass all those women again but lost my lead in the last two miles. I was lucky to have finished where i did and not happy to have let Elizabeth by but i could no longer keep my pace as I was in a lot of pain at that point. I hobbled down the last hill to the finish in a lousy 51 minutes for a 5 miler. I was very unhappy with the time but could not do anything about it. I did come in ahead of you know who so that was some consolation. Needless to say my toe and ankle were swollen the next day so I went to see an orthopedic Dr. who x-rayed it and could not see any breaks but was advised to sit out the rest of the week and take the pills that he gave me. So here i am doing nothing which is only fine when I choose to do nothing and not when something else makes the decision for me. waaah Hope that wasn't too long winded for you and I am not going back to change any errors I have made.. Hope everyone is doing fine and that Steph is getting better and feeling strong, you are in my thoughts always... bye guys K

 

Upcoming Events

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

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

NOTE:" VOLUNTEERS NEEDED FOR THE TOUR"

Please contact Jesse Winters if you are able to assist (705-688-7738)

 

Visit our Events Section for all the Details

 

 

Run Club Update - by Donna Smrek & Lise Edwards

The Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza) August 24 2005

Well it's almost here, this weekend we have the Alicia "5" Kaye trail walk/run on Sunday August 28, 2005 @ 10:00 a.m. at Fielding Park. Registration is available on-line at www.runningroom.com or in-store with cash or cheque. Registration fee is $10.00 and all proceeds are going to help Alicia get to Japan to compete in the World Games. Race kit pick up will be Saturday at the Running Room store, Cedar Pointe Plaza from 10:00 a.m. to 5:00 p.m.

FiTFRiENDS and Alicia would like to thank everyone for their support.

Alicia competed in the Nationals in Kelona BC and placed 38th overall and 4th in her age category. Way to go Alicia we are all very proud of you.

We also had a few Running Room graduates in Iceland running their first marathon and 1/2 marathon for Team Diabetes. Congratulations to all of the Team Members. Joe Luoma from Sudbury finished the marathon in 4:09:04. Karen Oman finished her first 1/2 marathon with a time of 2:20:23.

Best of luck to all of the athletes heading out to Parry Sound for the 1/2 Ironman this weekend...we've just got a replenishment of gels if you haven't got your goodies yet stop by the store and stock up.

Now to the practice sessions for Wednesday and Sunday we have the following schedules:

Wednesday:
LTR/FWO: 6:1 x 3 sets
5k - 10:1 x 2 sets
10k - 6k steady
1/2 Marathon to Ramsey - 4k Fartlek
1/2 Marathon to Niagara - 7 Hills :)
Marathon to Niagara - 9 Hills
1/2 Marathon Walkers - 4 Hills
5k Walking Clinic - 25 minutes continuous steady walk

Sunday:
Alicia "5" Kaye @ 10:00 a.m.

LTR/FWO - 8:1 x 2 sets plus 2 minutes
5k - 10:1 x 2 sets plus 4 minutes
10k clinic - 8k 10:1
1/2 Marathon to Ramsey - 20k 10:1
1/2 Marathon to Niagara - 16k 10:1
Marathon to Niagara - 29k 10:1
1/2 Marathon Walkers - 12k LSD
5k Walkers - 40 minutes continuous walk

Have a great week and we'll see you at Fielding Park Sunday Morning.

Happy Trails,
Lise & Donna Mae

 

 

 

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

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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