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      Hello Everyone,                                                                                                                                                      June 21, 2018            

     In this Issue:


  1. Guelph Lake 1
  2. Rocks!! Outdoors
  3. Upcoming Event June 23 Miners's Mayhem, June 24 Canoe Marathon and the NEW Firecracker 5k on July 1
  4. Running Room Run Club Update: 
  5. Track North News





Success at Guelph Lake 1

This weekend the Subaru Triathlon series continued with its second race, Guelph Lake 1. The race weekend offered a variety of events for all abilities. Everything from a try-a-tri to an Olympic distance triathlon to a duathlon.

The venue for the race is ideal, as it is easy to get to and offers an excellent course for all abilities. It is no wonder that the series holds two triathlons at the Guelph Lake Conservation Area (Guelph Lake 2 in September).

The bike course is relatively flat with some gentle rollers to keep things interesting. However, because the course is relatively open and exposed the wind is a factor. The run course is all within the conservation area on flat paved paths.




Sara McIlraith


Congratulations to Rocks!! members Sara McIlraith and daughter Kate Richards. Kate competed in the Try a Tri and Sara took on the Olympic distance Triathlon.

Both did very well with Sara pulling down a first place in her age group.

Try a Tri

482 Kate RICHARDS F19- 51 23 15 0:10:37 0:22:10 0:14:25 00:49:47
259 Sara MCILRAITH F45-49 129 16 1 0:27:23 1:21:04 0:44:40 02:36:22



Triathlon 101: Trust Your Training – and your Daughter

by Sara McIlraith

Kate is not a swimmer. She has fought a deep fear of having her head under water for years. With the help of Lawrie Oliphant last summer, she made big strides getting comfortable in the lake. Her motivation to swim was lead by wanting to start racing triathlons. This spring Kate came home from university and asked me if I wanted to race Guelph Lake in June as she had signed up. She even pushed me to get into the pool to start swim training and to get my butt out on the bike. I normally wait until early June to start swimming when I can get into the lakes without suffering an ice cream headache, and reluctantly switch out a run for a bike each week sometime in late May.

The ‘early’ start to triathlon season was a new experience for us both. I really enjoy having Kate as a training partner, and I think we are motivating each other to do the activities that aren’t our first love (biking for me, running for her). Getting into the pool and out on the roads a lot more and a lot earlier has been great. I am actually enjoying balancing all 3 sports relatively equally instead of fitting in a swim and a bike when I can. We both headed to Guelph this weekend wanting to see if our training was working.

I signed up for the Olympic distance (1.5k swim/40k bike/10k run). My goal was to push my limits but stay in control. There is nothing worse than starting the run completely gassed, which is always the case for me. I was really hopeful that all my bike and swim training would help. I felt strong on the swim, and came out of the water faster than expected. Heading out on the bike, I tried to keep my effort balanced. The course had lots of rolling terraine, and I was so surprised to find that I was passing everyone on the climbs. I am not a strong climber on the bike, but I decided to go with it, and hammered the climbs, hoping that I wasn’t sabotaging my legs for the run. Thankful for a smooth bike and transition, I threw on the running shoes and tried to run by effort. I kept an eye on my pace each km, and was encouraged by a pretty consistent 4:30 pace. Even more exciting was that my legs didn’t feel like 1000 lbs of dead weight. I finished spent but not blown up, feeling so grateful to Kate for motivating me to train early and to put my trust in it.

Kate raced a few hours later in the Try a Tri. She looked confident and calm in her wetsuit at the starting line. Her plan was to hang back and start the swim behind the crowd, to avoid her anticipated panic. The starting cannon (yes a cannon) blew, and she took off right in the middle of the pack. Neil and I were nervous, scanning the sea of white caps for her. We spotted a few swimmers back stroking and a few others heading off course, but couldn’t tell if Kate was one of them. We headed to the swim exit, and with Neil scanning the back of the pack, I spotted Kate already running out of the water pulling off the wetsuit like a pro. I had a hard time holding back my enthusiasm. We ran to transition and she was effortless switching to bike mode, and masterfully executed a flying mount. The bike is her strongest sport, and I hoped a good bike would give her the confidence to get through the run. I breathed a sigh of relief when I saw her flying into the bike dismount. A lightning fast transition to the run and she was off looking really strong. Only 2.5k to go, I knew she would do it. There is nothing more rewarding than seeing your daughter complete a very big goal she set for herself. I wiped back the tears as I watched her cross the finish line.

A very successful day for both of us. Our success wasn’t achieved by hoping, it was absolutely the result of training. So, get out there and train hard, and just as importantly, trust your training. (this means you Jordan)


Kate swim, bike and run


Sara bike and run

Race Information

Try-A-Tri ~ 375m – 10K- 2.5K
This is a VERY popular event and typically sells out every season! You will see all types of athletes at this event. Many of them will be trying a triathlon for their very first time. You will also see athletes that are very young and very fast and others that have a very relaxed approach to the sport and their only objective is to have FUN! No worries, we have something for everyone! The swim begins by swimming in a clockwise “rectangular pattern”. The swim path is clearly marked with large, orange buoys. The water tends to be quite nice at this event so if you have a wetsuit you can wear it. If you don’t, but would like one, you can always look into renting one. Many go without. Mountain bikes are perfectly acceptable to ride in this race. It has some rollers but nothing too daunting. It is an out and back course that can generate some great speed if you like. The run will leave transition through the run course tower and continue along the roads within the confines of the park on 2.5 km of paved roads before heading downhill to the Finish Line!


Olympic Triathlon ~ 1.5K- 40K – 10K
This is a great venue for a race, which is why we come here twice a year. Water temperatures are usually very comfortable and the swim finishes with a relatively long run over grass to transition. The bike course is fast with rolling hills but nothing too difficult. If it is windy you’ll feel it because the roads are open and exposed, but it’s out and back so you won’t see a headwind the entire time. Be aware of the speed bumps on the road that leads in and out of the conservation area. It’s easy to lose a water bottle if you’re not careful. The run is completely contained within the park and composed of flat paved roads with short rolling hills. Nothing too difficult. Descriptions apply to all distances as the courses are very similar.




Rocks!! Outdoors

Laurentian Trail to Moonlight






Bear overnighting at Sara's








Upcoming Local Events


  June 20, 2018

Finlandia Trail Run Series returns to Laurentian Nordic Ski Trails this summer.

Challenge yourself on our rocky route. Bring your kids for the short 1km race.

Registration at 5pm. Kids race at 6pm and 3/6km leave at 6:15pm.





June 24, 2018


Sudbury Canoe Club/ Sudbury Fitness Challenge Canoe Race 2018

Event start location: new SCC club house - 206 Ramsey Lake Road
Tandem Canoes/ Kayaks /SUPs other categories if the numbers merit it
Mens Womens and Mixed team categories
Distances: 4, 9, and 18.5 km races
Registration: 7:30am race day
Start: 9am
Awards and Draw Prizes given out
Cost: $25.00/person

Online Registration at: https://raceroster.com/events/2018/16145/2018-sudbury-fitness-challenge-canoe-marathon

Sudbury Canoe Club Website

Contact Rob Marcolini @ 705.522.4195 or marco.renout@eastlink.ca



July 1, 2018  

NEW Firecracker 5k

NEW Firecracker Roadrace


We're excited to announce that we'll be working closely with the Blue Door Soup Kitchen! All proceeds from the event will be going directly to the Blue Door. If you're participating in the race or volunteering and would like to support, we will be running a canned food drive on the day of the event!



Details: https://www.facebook.com/Firecracker5k2018/

Race Times
Firecracker 5km / Kid's Run: Sunday July 1, 2018 @ 10:30 A.M.

For more information please contact Casey Crowe

Email: Northernfitnesssudbury@gmail.com


Register: https://www.events.runningroom.com/site/15431/firecracker-road-race/







Run Club Update




Store News


Good afternoon Sudbury Runner's and Walker's,


See you all at Run Club tonight 6pm


your Sudbury Staff,

Eric, Caleb, Brendan, Ania, Sam




We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.






Track North News - by Dick Moss










Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

Proud sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes



All photos images and content copyright Sudbury Rocks!!



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