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Spring/Summer 2007


Your guide to the local outdoor adventure scene


kayaking without gps


whitewater listings


commuting by bike

Now on FSC certified paper

PHOTO CAPTION Participants take part in the paddle section of the Quest for a Cure adventure race.



4 Great bike routes Commuting to work Adventure Racing: not just for elite athletes Camping Tips: how to pick a site Ottawa-Gatineau triathletes rule! That first solo canoe-camping trip Navigating with sea kayaks Flyfishing 101 Golf tips Sport Club Spotlight

4 Publisher’s letter 14 Cool Gear / Hot Clothing DEPARTMENTS 16 The Book Nook 31 Your Environment 24 Calendar of Events 41 Your Nutrition 26 Physiotherapy 43 Your Fitness 30 Baby Gear Essentials 44 The Mountain Range 45 The Green Pages COVER Traversing over waterfalls during a local adventure 46 The Last Biscuit race. (photo courtesy of Raid Pulse)








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5 6 8 10 12 17 20 33 36 39

We’re six years old!


THAT’S RIGHT, WE’RE CELEBRATING. Six years ago Ottawa Outdoors Magazine hit the city’s book, magazine and sports stores with seasonal magazine articles and events for local outdoor enthusiasts like you. And we’ve been hiking, biking, in-lining, running, climbing, and paddling ever since. And you’ve been right beside us the whole way. We’re truly fortunate to have all that we have in this region. You can walk out your door, find the closest path and it can lead you to another, and another, which can take you all over the city. Not to mention the NCC hike and bike trails within the Greenbelt and Gatineau Park. And you do it. You have a desire and a passion for adventure and fitness. Whether you get Dave Brown outdoors for yourself, or take along a friend or family member, it means you Publisher Editor-in-chief know there’s much to enjoy, and you’re not alone. We have 45,000 readers who head to the destinations we describe in every issue, and who might take an interest in a new sport they’ve read about in our pages. It’s like Rick Hellard’s article on page 12 on the triathlete scene. Our region has a disproportionate number of stars who have risen to the top of international triathlon competitions. And we owe this in large part to the region’s condusiveness to training. At Ottawa Outdoors Magazine we want to keep you engaged, which is why we hope you like our new Calendar of Events format in the middle pages. There’s more and more individuals, kids, families and teams of friends taking part in local outdoor events. More of you are signing up to enjoy these tri-tris, adventure races, duathlons and triathlons. There’s more of you who are no longer (if ever you were) intimidated to jump in and enjoy a great day of racing. After all these races are just a culmination of sports you already enjoy … it’s just that you’re doing them back-to-back. And it’s a blast! As well, be sure to check out the club listings in the centre of the magazine. Visit their websites and look at their events. There’s countless excursions where you meet in a parking lot and an experienced guide leads the group on a day filled with adventure. You meet new friends at a great new destination, and you’re filling your day with fresh air and exercise. And that too, is something to celebrate!


DESIGN AND LAYOUT TERRY TERRADE, DAVE BROWN GRAPHIC ILLUSTRATORS KEITH MILNE, GORD COULTHART, FRASER MOFFATT, WILLIAM JESSUP CONTRIBUTING WRITERS Fraser Moffatt, Tim Allard, Peter Dobos, Rick Hellard, Jo-Anne Mary Benson, Allen Macartney, Derek Dunn, James Hargreaves, Barbara Rodwin, Shannon Jessup, Martin Canning, Sandy Hanna, Kevin Haime, Jamie-Lynn Tremblay, Andrew Westwood, Hannah Dayan, Julie St. Jean. CONTRIBUTING PHOTOGRAPHERS Raid Pulse, Quest for a Cure, RF Photos, Storm the Trent, XCZone, David J. Andrews, Henry Georgi, MKC, ARC, Rick Matthews, Dragon Boat Festival, Wilderness Tours, Kevin Haime Golf, Paul Villecourt, Julie St. Jean. ADVERTISING INQUIRIES Dave Brown, Publisher/Editor-in-Chief Ottawa Outdoors Magazine is an independent publication published seasonally every four months and distributed FREE at various locations. E-mail: Tel: 613-860-8687 / 888-228-2918 Fax: 613-860-8687 CONTRIBUTIONS Ottawa Outdoors Magazine welcomes story and photo contributions. All photos should ideally be shot with colour slides or high resolution digital camera, but otherwise scanned at 300dpi resolution and burned onto a CD-ROM or e-mailed. No unsolicited contributions will be returned unless accompanied by a self-addressed stamped envelope. Publisher assumes no responsibility for return of unsolicited manuscripts, photographs or artwork. Publisher may publish any and all communications with Ottawa Outdoors magazine, and may edit for clarity and style. Indexed in the Canadian Periodical Index ISSN No. 1204-69556. © Copyright 2007. All rights reserved. Reproduction of any materials published in Ottawa Outdoors Magazine is expressly forbidden without consent of the publisher unless otherwise agreed between partners. Printed in Canada.

OTTAWA OUTDOORS MAGAZINE ALIGNS WITH LOCAL AND INTERNATIONAL ENVIRONMENTAL GROUPS In addition to switching our paper and printing process to one which is substantially more environmentally friendly, we have also joined and support the following groups. We encourage you to do the same. Our printing partnership with the Lowe-Martin Group’s environmental program ensures we comply with regular requirements and achieve results that minimize risk to the environment through a continual improvement process. Further, they are certified by the Forest Stewardship Council of Canada (FSC) an international, membershipbased, non-profit organization that supports environmentally appropriate, socially beneficial, and economically viable management of the world’s forests.

Over the last 20 years Ottawa’s Fraser Moffat has been active in the mountain biking scene as a rider, a racer and all-round enthusiast. For this Spring/Summer copy of the magazine he gives us an article on four great bike routes to enjoy.

Leave No Trace Canada is a national non-profit organization dedicated to promoting and inspiring responsible outdoor recreation through education, research and partnerships. Leave No Trace builds awareness, appreciation and respect for our wilderness areas. Derek Dunn is a journalist and freelance writer living in Ottawa. He also wrote an amusing piece as our guest columnist in The Last Biscuit section at the back of the magazine. When not canoeing and fishing with his boys, Derek claims he renovates his home in record time using NO measurement tools.

Friends of the O-Train is a group of volunteers whose goal is to raise awareness of workable transit options in Ottawa. We’re comprised of transit experts, rail enthusiasts and regualar individuals like you.

ARE YOU AN OUTDOOR ENTHUSIAST WHO WOULD LIKE TO CONTRIBUTE? To submit articles or photos, all you have to do is to e-mail us at this address:




Hannah Dayan’s passion for movement led to dance and aerobics classes in her 20s and mountain biking and yoga in the last eight years. She is the owner Day by Day Fitness/Toujours en Forme and in this issue she writes about core training.

Shannon Jessop is a grade 11 student at Cairine Wilson Secondary School and is doing a co-op with Ottawa Outdoors. She runs cross country and track for the school team and during the summer you’ll find her on the soccer field or camping at Sandbanks.



One Percent For The Planet is a rapidly growing network of companies that give at least 1% of their annual sales to environmental causes. Their commitment provides vital resources and awareness to organizations that work to keep us on a sustainable path. 1%FTP provides members with a straightforward and powerful way to become part of the solution. We are proud supporters of One Percent as a movement as well as their members which include Mountain Equipment Coop and more than 20 other businesses across Canada.

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BY FRASER MOFFATT WATCHING LATE WINTER icicles drip brings to mind better things than working out on a trainer in the basement. What we’ve all been waiting for are the rides of early spring and full-on summer when the ground is dry enough to keep a bike and its rider from a mud bath. So here’s a selection of four early season trips in and around Ottawa, from a short and flat scenic ride downtown while off-road trails are still wet, to a Gatineau Park ride to test aerobic endurance when the trails open May 15.


This is an easy 10 kilometres – perfect for novice riders or anyone else who just wants to get going. Starting at the parking lot just off the Ottawa River Parkway at the Champlain Bridge, head east on the paved bike path, following the signs to Parliament Hill. When you can see the Peace Tower clock above and the foot of the Rideau Canal locks ahead, turn right and go uphill on the west side of the locks. The bike path you’re on will take you past the National Arts Centre and along the Canal to Dows Lake. Continue past Dows Lake Pavilion into the Arboretum and follow the signs to Hartwell Lock at Carleton University. At Hartwell, look for the road up the small hill towards Prince of Wales Drive. At the lights, cross Prince of Wales into the Experimental Farm and follow the signs to Island Park Drive. Head north on Island Park Drive, staying in the bicycle lane to Champlain Bridge. Remember you’re sharing the path with in-line skaters, dog walkers and families out for a stroll.


This route from Pink Lake to Champlain Lookout in Gatineau Park is mostly moderate with some difficult sections – about 25 kilometres out and back. It makes a good start to the Gatineau Park season that begins, for mountain bikers, on May 15 each year. The trails are typically dry enough to enjoy and this particular ride is one I’ve been doing since the early 1990s. This trail provides a good test of early season fitness – cinder path and gravel almost all of the way, with challenging climbs. Take the trail at the edge of the Pink Lake parking lot off Gatineau Parkway and follow the signs for Trail 15. You’ll soon cross Notch Road and the Gatineau Parkway while cruising up and down single track trails on hilly terrain. At the end of Trail 15, you’ll need to skirt along the edge of the Mackenzie King Estate and follow Swamp Road north to NCC Parking Lot 7 just west of the intersection with

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This trip through the western Greenbelt is an easy to moderate five to 20 kilometres. Starting at NCC Parking Lot 3 on Corkstown Road, you can head north or south (there’s also a small loop starting at the corner of the parking lot). To head north, follow the cinder path (called the Greenbelt Pathway West, it’s part of the TransCanada Trail) just across the railway tracks on Corkstown Road and head towards the Shirleys Bay trails, following the signs. You’ll need to cross Carling Avenue at Davidson Side Road; there’s a short, flat and easy loop (NCC Greenbelt Trail 10) around the woods at Shirleys Bay. Return to Corkstown Road heading south on the Greenbelt Pathway. The southern option explores NCC Greenbelt trails 20, 21 and 22 between Corkstown Road and Robertson Road near Bells Corners. There’s not a lot of traffic, so keep an eye out for wildlife.


This is a moderately challenging trip of varied distances through the Beaverpond sector of the Kanata Lakes area. It’s a great early season mountain bike ride if the trails are dry. Start at the municipal parking lot at Beaverpond Park at the end of Walden Drive (just off of Kanata Drive). There’s a variety of trail options here but few are properly mapped. Terrain is mostly rolling and wooded with a healthy dose of granite outcroppings along the track to make things interesting. The area is bounded by two cinder trails. The first ends at the parking lot on Goulbourn Forced Road to the west, the other at the pedestrian railway crossing to the north. Most of the interesting single track trails are contained in this slice of terrain. It’s possible to get slightly lost here but you are never more than half a kilometre from the parking lot. The area is well-traveled by families and pet owners, so watch it as you blast around blind corners.





bike paths to start the season

Kingsmere Road. From here, follow the trail uphill until you come to Trail 1. Local riders call it “the top of Penguin,” referring to the Penguin picnic area at the bottom of the other side of the hill you just climbed. Instead of heading back downhill, hang a left and keep going up, following Trail 1 to Keogan Chalet, Shilly Shally, Huron Chalet and the Etienne-Brulé lookout. The end of this leg of Trail 1 is the Champlain Lookout. At the intersection of trails 1 and 1B, head left into the parking lot and take in the view. Now, turn around and go back the way you came.

What you need to know before cycling to work The details which make the wheels go ’round and ’round BY TIM ALLARD Q: What’s better than finishing work on time? A: Finishing work on time and not having to sit in traffic.


Safe cycling starts with a helmet, a bell of some sort, reflectors, a white headlight and a red rear light for night riding. Mount your bell within thumb’s reach so you can ring it easily when you have both hands on the handlebars. Carry a repair kit in case of a flat tire, and bus tickets or taxi money in case you can’t fix the flat. You’ll need to spend between $20 and $50 on a bike lock to keep your steel steed secure when you get to work. The more you spend, the safer your bike.


I used to have a backpack to carry work clothes, lunch, and other items all quickly accessible through the side zippers. Then I invested in a rear rack (less than $20) and a set of panniers for $59. High-end, four season and touring sets cost between $100 and $150. Although I still use the pack for quick errands, panniers are better for commuting. They’re less top-heavy and more stable on the bike because they shift weight off the shoulders and onto the bike. In summer, they’re more comfortable in the heat. There’s a minor downside to panniers: they’re more awkward to carry off the bike than a backpack. So invest in a pair with good, sturdy handles to make carrying them easy.


Regardless of how you carry items to work, organize your clothes and make a lunch the night before. That way you won’t forget something (like socks or a belt) when packing in the morning. To cover my bases, though, I keep a spare set of clothes and shaving kit at the office.


Wrapping work clothes in plastic bags before packing helps keep them dry in the rain. Plastic bags from a clothing store are more durable than grocery store bags. Or you can buy rain covers for panniers and backpacks. If you can afford it, buy a Goretex jacket and pants. Light, waterresistant cycling jackets are great on cool mornings or light summer rains, but in a downpour, you can’t beat Goretex. And waterproof shoe covers keep your feet dry and warm. Decent rain gear means you’ll likely bike more often in inclement weather. Ottawa-Gatineau summer weather can change on a dime, so pack rain gear even when morning skies are sunny.


City of Ottawa Travel Wise at The City also sells a 2006-07 Ottawa Cycling Map for $2 at client service centres and bike stores.

Citizens for Safe Cycling at

Ontario’s Cycling Skills: a Guide to Teen and Adult Cyclists at

Ottawa and Gatineau bike paths at english/cycling_map_e.asp

NCC’s Capital Pathway and an interactive map at


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FOR SEVERAL YEARS I’ve been biking to work three of the four seasons, and in my opinion it’s the best way to get to and from the job. Besides clearing the corporate cobwebs from your mind as you peddle home, cycling to and from work has other benefits. It boosts your physical activity daily, it helps you breathe more fresh air, it reduces pollution, and it saves money – not bad for two wheels and a pair of handlebars. Following are a few thoughts to get you started on cycling to work. More than 40 cycle shops in Ottawa and Gatineau are waiting to help you select the model of bike to suite you. If you’re unsure whether to buy a road, hybrid or mountain bike, go to Rent-A-Bike to test drive a range of models.

Spring, autumn and early winter cycling requires warm, moisturewicking clothing. If you turn into a hard-core winter cycler, cover all parts of your body. A good outer shell blocks wind, and several insulating layers for warmth protect you in deep cold and high wind. Those waterproof shoe covers from summer will still keep your feet warm and block wind once the weather turns cold.


Fenders help cut spray from wet roads and prevent that muddy line up the back of your jacket. In other words, they’re a “must have” item. Finding a proper fit can be challenging, so buy fenders from the dealer if you’re getting a new bike, and have an in-house mechanic bolt them on. Or bring your bike to wherever you’re buying fenders to ensure they fit. Besides fenders, other accessories can make rides more enjoyable and your bike-to-job transitions easy – a seat bag for wallet and keys, a water bottle with a flip top to keep dirt and mud off (but any water bottle is better than none). Decent sunglasses and a bottle of sunscreen are important too, winter and summer.


When deciding your route to work, you’ve got two choices: the fast route, or a longer but less busy one. Heed the wisdom of poet Robert Frost who wrote: “I took the one less traveled/And that has made all the difference.” A less congested route to and from work means you’ll arrive relaxed and refreshed, not all snarly and tense. Now you know just about everything necessary to hit the cycling trail to work. One final piece of advice… don’t try to break any speed records during your commute for at least the first couple of weeks. Your body needs to gradually get used to the routine. Slow and steady will make you want to continue cycling all spring, summer and fall.

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Adventure racing: not just for elite athletes Think of it as fun in the mud with friends BY PETER DOBOS


And you don’t need to be an extreme white-water-paddling, rock-climbing daredevil with a GPS for a brain. Very basic map and compass skills will get you through most sprint adventure races. An evening with a local orienteering club – or a good book



ORDINARY PEOPLE WHO’VE heard about adventure racing but haven’t tried it probably have this TV-driven image of the sport: • 10-day non-stop suffer-fest with no sleep • Hardcore world-class athletes • Mountains of exotic gear • Outrageous expense Hmmm, yeah. That’s about right. Well, not really. It’s a much more accessible sport and much less threatening than most people think. Adventure races are not all five- to 10-day, non-stop jungle expeditions like Eco-Challenge. These were the first widely televised adventure races held in exotic places like Morocco, Argentina, Borneo and Fiji. Most of today’s races last five to 12 hours (comparable to a standard course triathlon), and feature mountain biking, trail-running or trekking, and some form of paddling. Usually, participants compete in teams of two to four people – mostly off-road – over an unmarked course, so you need to pick your own routes between checkpoints using a map, race instructions and a compass. Have you heard this myth about adventure racing? The races are only for elite athletes. A “sprint” race lasting five to 12 hours sure sounds like elite athlete territory. Well,… yes and no. Those who win these triathlons are elite athletes, but the majority of participants who actually finish are in the weekend warrior class. Because of the team element, navigation, and off-road nature of the races, the average distance, speed and intensity are much lower than you’d expect. Last year, nine-year-old Ellen Steele of Wasaga Beach, Ontario, completed her first sprint adventure race with her dad. They finished seventh out of 32 teams in the Storm the Trent event, and they did it in 4.5 hours. So, no excuses guys. Here’s another myth. You need mountains of gear. You don’t. A basic front suspension mountain bike with a helmet, a backpack, a compass and a life-jacket will do the trick. It’s probably cheaper to buy gear for sprint adventure racing than for triathlons.

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or website for that matter – will equip you Adventure Racing in the Ottawa River Valley for navigating. And if you aren’t quite ready, organizers of some Esprit Rafting events offer Fort Coulonge, QC navigation clinics for July 27-29 Raid the North rookies before 36 hrs, teams of 4 the race. July 28 Some Adventure Challenge longer races 8 hrs, teams of 3 or solo (24-plus hours) require rope skills 416.783.4464 for fixed rope manoeuvres, but the competitors all wear harnesses and are securely clipped onto ropes the entire time. (Check out the cover photo of this issue.) It’s not rock climbing or mountaineering. Learning what to do requires a couple of weekends, maximum. White-water paddling also forms part of longer events. Most eight-hour sprint adventure races cost $120 per person, with 14-hour sprints coming in at about $200 per person. These are the basics. After that, it’s a fun and exciting way to get wet and muddy in the great outdoors with some friends. See you out there!

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Standard Course Triathlon Swim Bike Run Distance Duration Average speeds

1.5 km 40 km 10 km 51.5 km 2 – 4 hours 13 – 26 km/hr

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July 28 Albion Hills Sept 08 Durham Forest Rattlesnake Point Mono Cliffs Horseshoe Resort

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Sprint Adventure Race Paddle Bike Trek Distance Duration Average speeds

5 – 10 km 15 – 25 km 5 – 10 km 25 – 45 km 4 – 8 hours 4 – 12 km/hr

Adventure races come in different versions. Here are some organizations and their websites. ADVENTURE RACING CANADA For sprint and stage races, ECCO-ESAR These are for emergency services crews, but also open to civilians, at ENDURANCEAVENTURE More sprint and stage adventure races at FRONTIER ADVENTURE RACING Sprint, overnight, and expedition adventure races at QUEST FOR A CURE Sprint, overnight and multi-day charity adventure races at RAIDPULSE Sprint and stage adventure races at STORM EVENTS Sprint and stage adventure races at

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Picking a camp site BY TIM ALLARD SPRING AND SUMMER camping is just around the corner so here are some tips on finding great camp sites – basic stuff. MAKE A RESERVATION. Now. Popular sites, like Ontario’s Sandbanks Provincial Park, fill up quickly so get on the phone or the Internet and secure your site for 2007. Pick a site for your style of camping. If you’re new to camping, be aware that not all campsites were created equal. Private campgrounds or tent and trailer parks are often family-focused places to park a trailer for the summer or car camp with kids. They have playgrounds, beaches, sometimes swimming pools, and often amenities like electricity, running water and showers. Some provincial “recreational parks” have a similar family focus. Locally, Fitzroy and Rideau River Provincial Parks are good examples. But if you’re looking for wilderness solitude, look again. The Ontario Provincial Parks classification system makes it easy to find remote sites and privacy. Parks classified as natural environment, nature reserve or wilderness are your best bet. Then check the list of park activities. For example, Presqu’ile is a great park for wildlife viewing, while Silent Lake’s trails offer mountain biking. Quebec’s Sépaq Network of Parks lists Quebec “national” parks and wildlife reserves. Whether you want canoe camping in La Vérendrye or wildlife discovery at Papineau-Labelle, Sépaq lists them all. SETTING UP INSIDE THE GATE Once you arrive at the campground, the next step is setting up the tent and cooking areas, keeping plenty of space between them. Select high ground for your tent and avoid dead or sickly looking trees. In a strong wind, the tree or its branches could fall on your tent. Healthy trees on the other hand offer shade and shelter from wind, rain and sun. Once you’ve picked your tent site, clear it of twigs, rocks or anything that could damage the tent bottom or make for lumpy sleeping. Now you’re all set…camp, eat, and enjoy time well-spent. SOME USEFUL CONTACTS: • Ontario Parks, 1-888-668-7275 • Gatineau Park, 819-456-3016 or 1-866-456-3016 • Sépaq Network:, 1-800-665-6527.

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Strong presence in world competitions comes with the territory BY RICK HELLARD WHEN TRIATHLETES consider a location for a training camp, they usually think of San Diego, Boulder, Victoria, Tucson or Majorca. But the 2006 Hawaii Ironman contest had 17 qualified contestants from OttawaGatineau, the most from any city in the world. What’s with that? How can two cities with just over a million people between them, located in the great white north, beat out the hotbeds of the sport for that honour? Well, mostly it’s location, location, location, as they say in real estate. OttawaGatineau has few facilities, but those it does have are fabulous, and easily accessible. This allows for training in appealing surroundings close to home, combined with great group interaction; there is almost always someone else training near you, adding motivation and the social pleasures of the sport. Run training for most athletes takes place on the NCC pathway system, along the Ottawa River and the Rideau Canal, where they don’t have to deal with traffic or stoplights. For cycling, the keystone is Gatineau Park, a 42-kilometre hilly loop on perfect pavement starting at Gamelin Boulevard and going as far as the Champlain lookout, with just four stop signs. The hills are long enough to keep you working hard but not so long that you feel like they could kill you. And there’s a 21-kilometre inner loop that can be repeated (and repeated) to add extra volume. South of town is flat farmland – kilometres and kilometres of steady-state riding, with few stop signs or lights. The flatlands can be monotonous, but are effective for the steady-state training necessary in triathlon. Of course, running in the Park is equally fantastic, with a seemingly endless trail network.


Gatineau Park, again, offers Meech Lake for open water swimming. The water is always clean and there are two beaches, Blanchet and O’Brien, 3.75 kilometres apart, coincidentally the perfect Ironman swim distance. For the non-Ironman bound athlete, Blanchet offers a 670-metre loop around the island, an 1,800-metre out-and-back swim across the lake, a 2,400-metre triangular swim to the diving rock and point, as well as other options. Ottawa triathletes also have 11 races of all distances within a 90-minute drive of downtown. Somersault Promotions and the Meech Lake Triathlon and the Sharbot Lake Triathlon provide opportunities for all levels of ability and goals. With the races so close to home, Ironman triathletes often do a race, then “add volume” (i.e. get extra training) with a ride home.   Ottawa actually has more multi-sport racing from June to September than San Diego, San Francisco or Boulder. Locals can race a half Ironman every second weekend from June to mid-September, and an Olympic or sprint tri in between if they want. And their very own Iron distance event happens locally too. Ottawa is three hours from Lake Placid, N.Y., home of Ironman Lake Placid. A quick drive down, quick training session and drive back in one day are not uncommon. Some leave the day before, or stay the night or weekend.


In the off season, Ottawa-Gatineau also offers the Winterlude Triathlon, Keskinada Loppet, and Canadian Ski Marathon to provide endurance sport goals all winter. These events can give triathletes a mental break, and boost overall conditioning and aerobic fitness. Ottawa’s outstanding location is not everything, though; special people also contribute to make the area triathletics great. Ottawa is the birthplace of, a daily e-mail for multi-sport athletes; it tells the community what’s going on. Originally, it started as a daily joke going the rounds, then people started adding in their training plans for the day or week. Training took over and distribution went through the roof. now boasts a distribution of more than 4,500 people, worldwide. Ottawa, the world is watching. Other people: Rudy Hollywood, known here as the Godfather of Triathlon. His enthusiasm and never-take-no for an answer are contagious, and his ability to convince people they can do whatever they want is legendary. And then there’s Devashish Paul. Dev is a tireless submitter to Trirudy, and, and organizes unofficial training events, like Epicman, a two-kilometre swim, 180-kilometre ride, 21-kilometre run in and on the Lake Placid Ironman courses. Another is Tour des Gatineaus, a controlled loop of the Park with hard uphill sprints followed by regroupings, every Wednesday morning in summer. Training groups are abundant in Ottawa with Zone3sports, Peak Centre for Human Performance, Bytown Storm, Ottawa Triathlon Club, Multi-Sport Coaching, Team Triumph Ottawa and Technosport Swim and Triathlon Club. Each group has its niche, all have a few Ironman triathletes. The people in them are willing to share, so you’ll always find someone willing to go as far or as hard as you want. Zone3sports has consistently produced 25 Ironman finishers each year for the past seven years. This year, five full-on clients and three swimmers qualified for the World Championships in Kona. They all train in the same group, setting off a butterfly effect of motivation that is hard to ignore. With all this action, the social aspect of triathlon training is massive. Local triathletes are a friendly bunch, almost a family, piling on synergistic factors so that Ottawa-Gatineau produces 120 or more Ironmen and women every year. No wonder the world is watching.   ≈≈ Rick Hellard was Ontario Association of Triathletes Elite Long Distance Triathlete of the Year for 2006, Ottawa Sports Awards Triathlete of the Year and is head coach of Zone3sports.

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Ottawa-Gatineau triathletes rule


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MOUNTAIN HARDWEAR CASA 6 – $545 ($80/footprint) Base camp in comfort with room for four.Tall, vertical entry allows easy in and out and quick-pitch design sets up in a snap. Strong, Atlas 7001 poles stand up to stormy weatherandplentyofventilationkeepsairmovingon warmnights.Guaranteedwatertightconstruction.

BARBOUR BEAUFORT – $489 The most popular waxed cotton coat in the world. Constructed of the classic, waterproof wax 100% cotton outer to keep you dry in the worst conditions. Moleskin lined handwarmer pockets, adjustable stormgussetsleeves.Accentedwith Tartan lining, a corduroy collar and studdedandzipperedforanoptional hood and vest. Wear classic British country style fit for royalty. Get it at Orvis Green Drake Outfitters.

NAME: Keith Oliver, age 34 SCHOOL: Carleton University, engineering graduate student FAVOURITE FOODS: Italian (what else!) HOBBIES: mountain treking, soccer FLY FISHING: The beautiful natural environmentandlocalavailabilitymake fly fishing a fun and intriguing way to unwind and enjoy the outdoors. THE GEAR: Battenkill Wading Brogue felt Lined Boots $ 165 Pro Guide Breathable Waders $399.99 Otter Creek Premium Tech Vest $179.99 Ex Officio Air Strip Shirt $99.99 Battenkill Bar Stock III reel $159.99 TLS Power Matrix 8’6” 5wt. $319 CollapsibleCarbidetippedfoldingstaff$159.99 HVO Highwire polarized sunglasses $189.99 Fishing Advice FREE GREEN DRAKE OUTFITTERS


ARC’TERYX ALPHA SL JACKET – $349 Ourlightestshelljacket.Fullstormprotection in a minimalist design, the Alpha SL provides the perfect defence against hostile storms withoutdemandingmuchspaceinyour pack.Features:helmetcompatible storm hood, micro-seam allowances,watertightzippers and all the other details that make an Arc’teryx jacket exceptional.

MERRELL BARRADO – $110 This great new shoe from Merrell has a 4-way stretch breathableMesh,JeansUpper,SlipLastedConstruction,SoftMeshLiningand Pigskin Heel Lining. Guaranteed to be a popular shoe this spring. Look for it at Glebe Trotters.

OSPREY TALON 44L – $160 The Talon 44 is our lightest multi-day backpack. Itfeaturestoploadingwithzipperedsleepingbag access,afloatingtoppocket,frontandsidestretch woven pockets and an aluminum rail with composite side struts for superb load control.Great foreverything from overnighters, thru-hiking, climbing & cragging.

EDGE 305 – $379 w/Cadence Sensor. $439 with full pkg with Heart Rate Monitor and Cadence Sensor.TheEdge305hastheability tomeasurepedalingcadence,heart rate,speed,distance,time,calories burned,altitude,climbanddescent, plus much more. 305 features include: Easy-to-install with no calibration required. Just snap it in the included bike mount and go. Look for it atBushtukah.


PELICAN SIT-ON TOP KAYAK – $349.99 Designedforfamilyfunthisentrylevelsitontopkayakisequipped withbuiltinflotationforgreatstabilityandsafety.Thislight weight, open cockpit kayak is perfect for beginners. The design makes it a great choice for a wide variety of paddling on ponds or lakes. Look for it at Paddleshack.

ECCO ATTACK – $150 For men and women, includes such as features as:fullreceptorrunningtechnology;maximum stability due toTPU injections on all uppers; outsoleprovidesoptimalgripforoutdoor adventures; textile lining for added breathability;toeprotection;100% waterproof.

NATHAN SPEED 2 – $45 Carries up to 20 ounces of carbo-gelorreplacementfluids.Idealforlongroador trailtripswithwateravailability.Completewithmolded holsters for quick flask access; two 10 oz. nutrition flasks; larger stash pocket for small essentials; and airmesh moisture-wicking backing.

KINETIC SOFT SHELL JACKET – $125 For men and women it’s ideal forwarm-weatherpursuits.Withlight insulation underneath or a shell over top, it can also be used in cooler temperatures.The stretchy, durable and breathable Schoeller fabric is treated with water repellent for added protection from the elements. Available in several colours. Look for it at Mountain Equipment Co-op.

PRANA / BROKEN PLAID – $49 Springandsummerwear,reachforthis organicblendwithuniquetextureand placket design.

PRANA / CARGO CAPRI – $84.99 Everyone’s favorite Cargo Capri has updatedstylelines,includingaroll-up hem, but it retains the same great fit and soft stretch-cotton fabrication.

NAME: Sonia Blunt, age 28 SCHOOL: Graduated from Carleton University. FAVOURITE FOODS: spicy thai curry, sushi HOBBIES:cycling(roadandmountain),travel CYCLING:Iloveitbecauseit’ssomething thatIcandostraightoutthedoorand it challenges me each time. THE GEAR: Trek 7.5FX Women Specific Design Fitness Bike $899 Nike KATO III Touring Shoes $99 Lin Socks $9.99 Pearl Izumi Sugar Knicker Cycling Pants $89 Louis Garneau Dream Jersey $95 LouisGarneauEvoExotekGELGloves$25 Trek Vapor 3 Helmet $49 Rudy Project Ekynox SX Sunglasses $139 BUSTUKAH GREAT OUTDOOR GEAR

NAME: Jonathan Smith, age 21 (tee hee), okay 37 SCHOOL: Graduated from St. Martin, Cumbria (UK) FAVOURITE FOODS: curry or Greek HOBBIES: trail running, climbing,skiing,paddling WHITEWATER KAYAKING: The rivers and lakes you get to paddleonarestunningand normallythesceneryaround you is pretty spectacular.

THE GEAR: Boat: Pyranha Recoil $1100 Paddle: MEC Probe Carbon Whitewater Paddle $175 Skirt: Level Six The Play Kevlar Whitewater Skirt $212 PFD: Stolquist Wedge-E $109 Helmet: WRSI Current Helmet $65 Semi Drytop: KokatatTropos Re-Action Paddleing Jacket $155 Paddling Pants: Level Six Georgian Paddling Pants $169 Shoes: Traba Water Clogs $15 MOUNTAIN EQUIPMENT CO-OP


THE BOOK NOOK BY JO-ANNE MARY BENSON THE FALCON Guides Basic Essentials series has long been a popular choice for anyone wanting to expand their outdoor knowledge. Recently revised editions of Map and Compass by Cliff Jacobson, Wilderness First Aid by William Forgey, MD, and Weather Forecasting by Michael Hodgson are good examples of the tradition. These compact little gems are portable, practical, and cost only $11.50 each. This makes them ideal accessories for walkabouts or home study. While marketed as a “basic essentials” resource, the material reaches beyond to provide assistance for more experienced readers. Each book includes illustrations or photographs and appendices with common terms or suggested readings. Getting from A to B in the wilderness requires some technical know-how. Jacobson’s Map and Compass (82 pages) delves into map reading and how to use a variety of compasses for simple navigation. Readers learn about contours, declination, taking readings, computing map bearings, and the differences between using a map and compass and global positioning systems (GPS). The author also shows how to use the stars or a watch as a compass. Learn how to navigate streams and how to plot a route at night. This volume is a good way to achieve the peace of mind that comes with knowing your exact location in the bush. William Forgey has written several guide books, and lectures on medical care for high-risk recreation. Wilderness First Aid (77 pages), is an informative resource for the potential dangers of the outdoors. The book covers everything from the calamity of a heart attack, to neck injury and altitude sickness, down to flesh wounds, blisters or insect bites. Forgey sets out how to examine an injured person first by checking her airway, circulation and bleeding to evaluate and stabilize her condition. Then he shows how to carry out a “focused survey,” a more detailed examination of vital signs, a head to toe physical overview, and the injured person’s medical history. It’s all done with a wilderness setting in mind. Understanding weather is as valuable an outdoor skill as knowing how to read river rapids or build a fire in the rain. In Weather Forecasting (67 pages), Hodgson simplifies cloud identification by combining photos and description of the three basic types (cirrus, cumulus and stratus), and describing how they differ from each other. Then you learn that altocumulus clouds (rounded masses with a level base) at about 8,000 feet in the morning means rain or thunderstorms are on the way. Readers learn how weather is influenced by location and microclimates, how to read the winds, and the meanings of sky colour variations. And you’ll learn that other creatures in the wild, like gulls clustered on a beach or an unusually large number of frogs singing, herald an upcoming storm. The author includes instructions describing how to set up your own weather station to monitor local changes. These books are chock full of valuable information.


affix to car visor

366 Richmond Road | car racks | bike carriers | kayak cradles | straps




Ottawa Outdoors

3318E_Clearance_Ottawa_ad.indd 1



Spring 2007

3/22/07 12:43:02 PM

None w w w. Kristine

THAT first solo

canoe-camping trip

5 tips to better prepare you for the adventure ahead

“ARE YOU CRAZY?! THAT’S DANGEROUS!” Don’t be surprised if you hear this when you announce your intention to go on a solo canoe-camping trip. It’s no surprise. Most Canadians live in cities, surrounded by concrete and tens of thousands of other people. The forest or wilderness is out of their realm. It’s dark and mysterious. Bear, wolves and maurading raccoons run there. OK, being alone in the woods does have some element of danger. If an accident happens, you might not be able to get help easily. Trivial problems (like a sprained ankle, a cold snap, a missing rope) can avalanche into lifethreatening situations. Before you head out, you need to ask some probing questions. Perhaps you like the concept of solitude, but do you have enough experience and skills to travel alone safely? Are you in good physical condition? Have you planned the trip well enough to know if it is safe, and avoids potential dangers (e.g. unpredictable rapids)? Evaluate yourself honestly, and be realistic. Psychologically, are you able to be alone for several days? Are you actually anticipating it? (Most of us have barely spent more than a couple of hours alone.) Do you enjoy watching TV more than reading a book? If you’re planning on taking a Blackberry or an MP3 player, then maybe this isn’t the right activity for you. Here are five more points to consider if you think solo canoecamping might be for you. 1. Start slowly. Don’t plan your first canoe trip as a three-day marathon with eight portages on five lakes in early June. The mosquitoes would love you. You might survive, but you’d never do it again. My first solo trip was by car, not canoe, to Taylor Lake, near Lac Philippe. I had been working 14-hour days for what seemed like several months, and needed a total break with absolutely no responsibilities. I arrived with a cooler, frozen steaks, a hibachi, an adventure book, and even a comfy lawn chair. What a great trip! Nothing much happened. I sat in the lawn chair soaking up the peaceful tranquility around me, read my book, went swimming several times, and took a short hike – nothing too strenuous. The next

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year I tried something a little bit more ambitious – a three-quarter hour paddle into a lovely canoe-camping site on Lac la Pêche. It was October and few other campers disturbed the serenity. After several such easy trips, and learning from my mistakes, I tried a week-long trip into a slightly more isolated site. It involved nothing more than a long paddle – no portages – to a gorgeous island. Everything proceeded in slow motion. It proved perfect for recharging tired batteries. My longest trip has been a 10-day extravaganza. It too was wonderful. 2. Handle boredom. You’ll encounter it on every trip, especially if you’re addicted to videos, TV and music to back-fill silent gaps in your day. Plan lots of 30-minute activities. They’ll get you through the first two or three days, which is when you’ll most encounter boredom. Read an adventure book for 30 minutes, go swimming, take some photographs, paddle a short distance, prepare a totally new lunch meal, start painting a watercolour, build a new type





of campfire, go for a short hike, learn to play several notes on a recorder, make a list of objects you see in your campfire’s flames. Each day, spend at least 30 minutes down on your knees inspecting the world from an ant’s perspective. Does this sound wacky? Ask a kid. He won’t think it’s strange, but fun. You’ll find everything from tiny bones, and hollowed-out insect carcasses, to endless (but miniature) fields of brightly coloured wildflowers. 3. Eat simple foods. Until you’re really experienced outdoors, plan simple meals. You might want to bring cans (as long as you’re not portaging into a site), nuts, Kraft Dinner, packaged soups, Polish sausage, packaged hot cereal, and freeze-dried suppers. Only rarely will you eat a formal lunch, because you just won’t be hungry – especially if you take off your watch before you set out. That way only your body will tell you when you’re hungry. Snacking throughout the day on carrots, apples, oranges and raisins is more

healthy and natural. Plan at least one food treat every day. That might mean a chunk of chocolate after supper as you’re getting ready to watch a three-hour sunset. (They really do last that long if you count all their stages.) Or a handful of caramels or rockets or gummy worms. Twenty-first-century speed robs us of our ability to taste things. Eat slowly, distinguishing the spices and flavours, as a maestro listens to a concert. 4. Plan for rain and cold. Bring a tarp and know how to string it up quickly between trees to provide a comfortable place to eat, read and contemplate. An eight-by-12-foot tarp will keep one person dry in even the most blustery weather. Line the inside of your backpack with a waterproof garbage bag so you can find something dry to wear regardless of weather. Fleece is excellent for camping. It dries quickly and provides plenty of warmth. Bring a small, light, portable chair – you don’t want to be sitting on the ground under your tarp for a day if it’s pouring. (A wet butt is no fun.) Hot chocolate or tea are wonderful drinks to sip beside a crackling campfire. 5. Be prepared, and don’t take risks. Before leaving, tell someone where you’re going and how long you’ll be away – even if it’s just Lac Philippe. Even if you’re healthy and have been to the same campground a score of times, medical emergencies happen. And always wear a lifejacket in your canoe, even if you’re a strong swimmer. Accidents tend to happen when you’ve got no one to depend on except yourself. A solo camping trip makes frenetic city life drift into oblivion. Pressing issues find their true weight, and float away on the water. No matter what your friends think, a conscious effort to exit from the fast lane on a solo trip is more than fun.


≈≈ Allen Macartney is the managing editor of Ottawa Outdoors Magazine, and an A-type personality who could hardly exist without several solo trips every year.



CANOES - KAYAKS - LESSONS - RENTALS - GEAR Spring Demo Event May 5-6 Ottawa’s Largest Test Paddle Event


Kayak - Marine - Surf Clothing 613-725-5259

422-b Richmond Rd. (Westboro) 613-288-0155




cycles For Life

Sea kayakers stay in touch with Mother Nature Hone your traditional navigation skills

IT’S ALL TOO easy to be out for a paddle on the ocean, and suddenly be overtaken by a sea mist so thick you can’t see the end of your boat. At that point, few paddlers would recognize the difference between clapotis and a normal ocean swell, or appreciate the significance of a suddenly hysterical flock of seagulls. Clapotis? The Internet tells us that’s “a standing wave phenomenon associated with the reflection of an ocean-wave train from a vertical surface, such as a breakwater or pier.” Not much chance of thinking about that in the fog if you’re relying solely on satellite technology. A GPS won’t tell anyone they’re too close to a cliff reflecting waves back out to sea, or that the kayak is encroaching upon a shallow gull nesting area. Few paddlers would recognize those signs, but they would recognize the next sound – a sick grinding as three grand’s worth of shiny new Kevlar gets barnacle rash. People rely heavily on global positioning system technology today. If you ask a fisherman the location of his favorite hole or a mushroom hunter where the chanterelles are, chances are both of them have the co-ordinates punched into a GPS receiver. Sea kayakers too are relying more and more on this technology rather than the time-honoured skills of map-reading, coastal wayfinding and pilotage to get them from A to B safely. The feel of the wind on your face, the shape of the ocean swell, the behaviour of a flock of protesting terns, the direction of tidal streams and currents, and the sight of a clump of sea-weed: although these have lost their importance as navigational aids, they remain esthetic pleasures.


Of course, people paddle kayaks on open water to experience intimacy with nature; it’s not just to mechanically complete a journey between two points. But relying exclusively on the global positioning system for navigation is disengaging paddlers from what is going on around them – disconnecting them from important knowledge, and rendering seamanship redundant. Next time you go out paddling, try using the wind to navigate. If you’ve checked your local weather forecast, you’ll know where the wind lies and whether changes in direction are likely. Use your topographical map or nautical chart (preferably both) to plan your course, and then paddle keeping the wind in a constant position in relation to your direction of travel. You’ll be surprised how accurately you can steer a course. There’s an old, sad story behind this idea. The art of navigation without instruments in ancient Polynesia was handed down over centuries. Skilled navigators provided the means for ocean-going fishing trips beyond the sight of land. Then, the Easter Islanders ran out of trees to build canoes, and their civilization almost perished. Hundreds of years later, when the remaining few survivors were given boats, they had lost their ability to navigate. The result: they staggered on at the edge of extinction. Don’t mimic their loss. Train your senses to detect subtle changes in wind direction or strength. Do the same with the water’s surface. Watch the size of waves, their direction and the distance between them. Why do this? You’ll draw much closer to nature, and stay in conscious physical contact with your environment. And, you’ll probably stay on course. ≈≈ Jim Hargreaves made the first circumnavigation of Cape Horn by sea kayak in the 1970s. He is about to launch


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Welcome to Frontenac Outfitters On-water Canoe & Kayak Centre


A Superior Paddlesports Experience… on nature’s terms! 1. We Are Paddlers Too. Our Love for paddlesports has taken us around the globe. We’re pleased to share our lifetime’s passion and expertise with you. 2. Our Lakefront Paddlesports Centre. Created by paddlers for paddlers in 1984, our unique Centre offers on-site Canoe & Kayak Sales, Rentals, Courses, Clinics & Tours …we do it all! 3. Exceptional Choice. One of Canada’s Best Selections awaits, 150 to 300 new canoes and kayaks from 16 leading manufacturers. 4. We’re Matchmakers. Choosing the right boat can be an intimidating process. Combined, our expertise and your on-water experience, make purchasing fun and educational. 5. Price & Satisfaction Guaranteed. Find the same boat for less, bring a quote and we’ll beat it by 5%. Not satisfied? We’ll exchange it within 30 days. 6. Paddling Gear. Comfort, safety and performance are important, choose your gear the right way…by paddling with it. 7. Test Paddle Anytime. From “Ice out to ice in” everyday is a demo day on our own pristine lake, no appointment necessary. 8. Kayak Courses & Tours are on-site as well. Whether you’re just getting started, or refining your skills. 9. Free Campsites. To make your canoe or kayak buying experience even more memorable we offer a FREE campsites stay for those buying boats. 10. Location. Conveniently located ½ hour north of Kingston beside Frontenac Provincial Park, we are 1.5 to 2 hours from Ottawa.

We look forward to sharing our passion for paddling with you!

Frontenac Outfitters The natural choice.

TOLL FREE in ONTARIO: 1-800-250-3174 Phone: (613) 376-6220

23rd YEAR I NB


3 200

With lakes, don’t be surprised if one of them shares your name.

3 200 lakes 4 major rivers 800 km of canoe courses 1 km of zip-lines 900 km of 4 season vtt trails

80 km of bike trail 550 meters of Aerial Trek 900 km of snowmobile trails

The VallĂŠe-de-la-Gatineau, a play-ground up to your expectations. Order now, 2007 stay planner and the bike map of VallĂŠe-de-la-Gatineau region.





MA fri



FOR GREAT ADVENTURE, GET OUT WITH THE CLUBS THIS SUMMER! Many evenings and pretty much every weekend you can meet members of these clubs as they head out on a great hike, walk or bike ride. Be sure to look at the clubs listed below and visit their websites to see what they have planned in their event calendar. Enjoy!


Tuesday Night 3 Time Trials Bring in your bike. Race against 7 other people all set up on the CompuTrainer.




Seenite Sports Criterium Series Mid-week training


Wild Wednesdays at Trailhead 7:30–9:00pm speakers/slideshow Adventure & Travel Series



Want to sea kayak, 12 whitewater kayak or improve your canoeing this summer? Look to these companies:

• Liquid skills whitewater kayak lessons (ad pg. 18)


• Frontenac Outfitters sea kayak lessons and excursions (ad pg. 21)


Wild Wednesdays at Trailhead 7:30–9:00pm speakers/slideshow Adventure & Travel Series




Learn Orienteering! (5:30 PM - 7:30 PM) Vincent Massey Park






Learn to Kayak (Pool)



Wild Wednesdays at Trailhead (7:30 PM - 9:00 pm)


CUM & RE www.


Wild Wednesdays at Trailhead (7:30 PM - 9:00 pm)

14 15 21 22



Start the Canoe 2 Season with Kevin Callan / Ottawa Public Library www.biblioottawa

Welcome Orienteering Meet (6:00 PM - 8:00 PM)

Orienteering B-meet (all levels)

• Esprit Whitewater (ad pg. 11)


Learn to Kayak (Pool)

wed 1

Kettlebell BootCamp 14 Learn to Kayak 15 (Pool) X-Train (7:00 AM) Orienteering B-meet (all levels) MINTO RUN FOR REACH (8:00 AM - 11:59 PM) Ottawa City Hall

• Becky Mason classic solo canoe lessons (ad pg. 45)

23 / 30

Kettlebell BootCamp 7 Learn to Kayak X-Train (7:00 AM) (Pool) Learn this challenging new Russian exercise that will get you stronger, faster, more flexible.




• MKC whitewater kayak lessons (ad pg. 39)



Learn to Kayak (Pool) (7:30 PM - 10:00 PM)

Trailhead 29 Summer Solstice Orienteering Series (6:15 PM - 8:15 PM)





Have time Drago F June

May 19

May 25-27

June 1-3

June 22-24

June 23-24

July 1

Raid Pulse Adventure Race Series

National Capital Race Weekend

Weekend to End Breast Cancer

Quest for a Cure

Dragon Boat Festival

HBC Run for Canada



Wilderness Tours

In addition to rafting they offer kayak lessons and adventure camps.+

Owl Rafting

Rafting, sea-kayaking, lessons, plus adventure programs.

Esprit Rafting

Rafting, canoeing and several training and certification courses.

River Run Rafting

Rafting, family trips, kayaking, cabins and more.



Executive Fitness Leaders

Executive fitness training, registered massage therapy and more.

Creative Wheel

A nature-based consultancy aimed to teach, inspire and motivate through coaching.

Holistic Clinic

Professionals committed to providing the highest quality of individualized health care.

Ottawa Athletic Club

Leaders in health and fitness, join to enjoy tennis, golf, aquatics, fitness and more.

RA Centre

The RA Centre is the largest recreation, sport, fitness and leisure centre of its kind.

La RoccaXC Mt.Bike School

Great camp for boys and girls, teenagers and women keen to enjoy mountain biking.


Ottawa Orienteering Club Ottawa Hostel Outdoor Club Rideau Trail Association Ottawa Rambling Club Oxygène Ottawa Triathlon Club Ottawa Bicycle Club Kanata Mt. Bike Community Citizens for Safe Cycling Ottawa-Carleton Ultimate Ass Ottawa Disc Golf Club Ottawa Sport and Social Club Ottawa New Edinburgh Club Ottawa Rowing Club Liquid Skills Paddling Centre Madawaska Kanu Centre Assoc. Kitesurf Windsurf Aylm Britannia Yacht Club Nepean Sailing Club

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JUNE sat 3 SCAC/2007





MEAGAN’S WALK Awareness about paediatric brain tumours. Ottawa, ON

ADVENTURE RACE (5-8 HRS) Notre Dame de la Salette, Outaouais 17

sun 5




Learn to Kayak (Pool) (7:30 PM - 10:00 PM)

Green Drinks 13 Mtg / (5:30 PM) greendrinksottawa@ Learn to Kayak (Pool)


Learn to Kayak (Pool)





Learn to Kayak (Pool)



sat 1


Wilderness First Aid Course 16-hr course

sun 2




Trailhead Summer Solstice Orienteering Series, Event 2 (6:15 PM - 8:15 PM)







Wild Wednesdays at Trailhead (7:30 PM - 9:00 pm)







Trailhead Summer 19 Solstice Orienteering Series, Event 2 (6:15 PM - 8:15 PM)

Wild Wednesdays 20 at Trailhead (7:30 PM - 9:00 pm)

21 CURE 2007 QUEST FOR Charity Adventure Race Ottawa, ON











Final Event 26 Trailhead Summer Solstice Orienteering Series (6:15 PM - 8:15 PM)







July 21

July 27-29

July 28

August 11-12

August 26-27

September 1

Bell City Chase

Raid the North Ottawa River Valley

5 Peaks Race Series

Rona MS Bike Tour

Calabogie Peaks Triathlon

Canadian Iron 226 Triathlon





a great e at the onboat Festival e 23-24!




ING OTTAWA MARATHON & MDS NORDION 10K 30,000 runners and walkers! Ottawa, ON





ALTH & XPO niversity a



We organize and take part in orienteering events in the Ottawa area. A rec club with hiking, cycling, canoeing, skiing, and snowshoeing. A hiking club dedicated to maintaining the trail from Kingston to Ottawa. A Club for the adventurous with activities every season. A Gatineau-based outdoors club. Their website is in French only. A recreational organization dedicated to teaching the enjoyment of tris. Offers a range of cycling programs from novice to expert. We ride our bikes, then do something related to bikes. The CfSC is a voluntary assoc. who work for better, safer cycling. The largest Ultimate (Frisbee) league in the world. Dedicated to promoting this great sport to and for the public to enjoy. A co-ed, rec sport league, with tourneys and social events for adults. A popular rowing, tennis and sailing club for the region. Come see what rowing is like on the picturesque Ottawa River. Programs and clinics, kayak lessons, expeditions and teen camps. Kayak lessons in-city and on-site. Weekend clinics for the whole family. A group of volunteers dedicated to participating in this great sport. A sailing and tennis club and one of the oldest yacht clubs in Canada. A volunteer-based group dedicated to sailing and recreational boating.

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Full Cycle


Play it Again Sports


Green Drake Outfitters




Valiquette Sports


Bushtukah Outdoor Gear


Foster’s Sports


Riders Village


Kunstadt Sports


The Cyclery


Glebe Trotters


Brio Bodywear


Lacroix Sports


Power Bikes & Boards


Macdonald’s Sports


Cycle Logik


Cycle Fit


Expedition Shoppe


Mountain Masters


Southend Cycle & Sport




Figure 8 Boutique


Motionware Source Sports


Ottawa Paddle/Hockey Shack


The North Face


Sport Chek


Award Cycle & Sports


Fitness Depot


RA Centre


Tommy & Lefebvre










In the heart of Québec City lies Fairmont Le Château Frontenac.

Experience timeless, refined hospitality that comes with staying in a landmark château. Fairmont Le Château Frontenac provides travelers with gourmet cuisine in the three excellent restaurants. Unwind and swim a few laps in the indoor pool or work out in the state-of-the-art health club. n Fairmont Le Château Frontenac’s location in the centre of the Old City puts you in the middle of the action. n A few steps outside of the doors, you can enjoy a European charm, the romantic cobblestone streets and the delights of the summer festivals. A visit at this heritage hotel will guarantee you a memorable and inspiring experience in one of the most beautiful cities in the world. To book your weekend escape, please visit, telephone 1(800) 441-1414, or email

Massage for sports, not just relaxation


BY BARBARA RODWIN MASSAGE INVOLVES more than just relaxation. Massage therapy has become a treatment-oriented form of health care for sports too. It plays a significant role when preventing and treating injuries like golfer’s and tennis elbow, shin splints, frozen shoulder, plantar fasciitis (pain in the sole of the foot), strains and sprains, and Iliotibial band syndrome – thickened tissues on the outside of the thigh, hip and knee which rub painfully. When anyone performs athletic activity, they actually cause bodily damage on a cellular level. This is because of the physical forces involved and a buildup of toxic chemicals within soft tissues. Massage therapy can improve circulation, allowing the body to rid itself of these natural, but harmful, substances. Massage therapy also effectively keeps muscle tissue healthy and functioning well, thus reducing the risk of injury. One massage method gaining attention in sports injury circles is called “active release technique” (or ART). When the body attempts to repair an injury, the normal healing process itself can create adhesions, which cause tissues to “stick” to one another. This can hamper the functioning of both the affected and surrounding tissues, which increases the risk of injury. ART works to eliminate the adhesions which restrict the blood and oxygen supply to the muscles. Certified practitioners break up the adhesions with their thumbs while the muscle is gently stretched, allowing the tissues to function properly. There is occasional discomfort associated with ART, but the results often allow an injured athlete to return to action quickly. Find out more at the ART website


≈≈ Barbara Rodwin is the owner of Back to Health Wellness Centre, 240 Catherine St. She responds to questions about sports injuries at



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© Mathieu Dupuis/Sépaq

Gaspésie National Park

FREEDOM Find adventure, find yourself!


Discover 9 national parks: Climb Eastern Canada’s highest peaks. Sea kayak with the whales or paddle among the islands of the St. Lawrence.

Hike along the International Appalachian Trail in Gaspésie National Park during a 5-day/4-night guided excursion with Absolu ÉcoAventure.

Québec maritime is where it’s at! Bas-Saint-Laurent, Gaspésie, Îles de la Madeleine, Côte-Nord

Register now at: 1-877-BONJOUR oper. 202




The tandem on-side turn uses the following four stroke sequence to turn the canoe to the bow person’s on-side. Bow: Forward stroke. Stern: Forward stroke.

© Mathieu Dupuis / Sépaq

Both paddlers tilt the canoe toward the inside of the turn.

Bow: Forward stroke. Stern: Stern draw to initiate the turn.

❯ Gaspésie National Park


Both paddlers continue to tilt the canoe toward the inside of the turn.




Worth $1600 CDN.

3 Bow: Bow draw to control the sharpness of the turn. Stern: Forward stroke.

© Mathieu Dupuis / Sépaq

Win a 5-day/4-night guided hiking excursion with Absolu ÉcoAventure from July 5 to 9, 2007, including hut accommodations in Gaspésie National Park or along the International Appalachian Trail as well as a guide and meals for two adults.

Both paddlers continue to tilt the canoe toward the inside of the turn. Bow: Forward stroke. Stern: Forward stroke with stern pry to stop turn.

To enter the contest, visit

Both paddlers level the canoe.


For more information, visit: or call

1 877 BONJOUR (1 877 266-5687) Working as a team, tandem paddlers use the stern position to initiate the turn, and bow position to control the turn. Both paddlers provide momentum when not actively involved with a steering stroke.



This is an excerpt from The Heliconia Press’ new release Canoeing – The Essential Skills and Safety available for $16.95 at 888.582.2001 or

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Frontenac Outfitters is Ontario’s On-Water Canoe & Kayak Centre ABOUT THEM Frontenac Outfitters Canoe & Kayak Centre is one of Ontario’s largest, most respected, full-service Paddlesports shops. They have been proudly introducing people to the world of paddling for almost 25 years. LAKE FRONT LOCATION Conveniently located beside Frontenac Provincial Park (Ontario’s most southern wilderness park – 14,000 acres, 22 Lakes & 200km’s of hiking), Frontenac Outfitters Natural Environment Paddling Centre is only 1.5 to 2 hours from Ottawa. KAYAK & CANOE SALES They stock 100’s of the world’s finest kayaks and canoes and you can test paddle everyday on their lake. Choosing a canoe or kayak should be fun and educational; so let their expert staff help choose the right kayak or canoe for your needs! RENTALS, COURSES, CLINICS, AND TOURS Paddling­—a life skill for mind, body and soul—is the perfect activity to be enjoyed by all ages and physical abilities. To complement on-water sales and expand your skills they offer a complete range of canoe & kayak rentals, kayak courses, clinics, and tours. SPECIAL EVENTS: LOOKING FOR A CANOE OR KAYAK?

Their 23rd Annual Massive Spring Sale & Symposium is Friday to Sunday, May 4–6th, 2007. You’ll want to go.

FRONTENAC OUTFITTERS Ontario’s On-Water Canoe & Kayak Centre 1.800.250.3174 Larry and Christine Showler


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Riverkeeper keeping tabs on radioactive plume

Join the Green professionals

THE LOCAL BRANCH of an international environmental organization (Riverkeeper) was part of a successful effort this past winter to stop a Pembroke company that wanted to divert radioactive tritium into the Ottawa River. Ottawa Riverkeeper and local citizen groups brought their scientific data to a public hearing of the Canadian Nuclear Safety Commission, and brought the issue to the attention of the national news media. Federal regulators later stopped the plan. Riverkeeper Meredith Brown of Ottawa is in charge of one branch of a network of over 150 defenders of lakes and rivers around the world. Brown and her team push governments and businesses to obey environmental laws, respond to complaints from the public, identify threats to the health of the Ottawa River and devise remedies to clean the water. Currently they are working with Atomic Energy Canada Limited at Chalk River to learn more about the facility’s effects on the river, and what to do about them. On the non-nuclear front, paddlers and swimmers worry about how much untreated sewage gets dumped into the river upstream, and where and when it is safe to swim. Ottawa Riverkeeper is working to find answers, and reduce the amount of poorly treated sewage entering the water. Ottawa Riverkeeper participated in a January 2007 national consultation on managing municipal wastewater across Canada. Public input is welcome on this and other issues at the group’s annual general meeting on June 19 at Lakeside Gardens in Britannia Park. As well, the third annual Ottawa Riverkeeper Triathlon and Duathlon are scheduled for June 16. These events are organized and hosted by Somersault Promotions, an Ottawa-based business that organizes many athletic running events. It has agreed to donate half of every entry fee to Riverkeeper. Riverkeeper is setting up family paddling and other events throughout the summer. Check it out at



GETTING THERE ü Walk or bike to work, and ask the boss to provide showers and change facilities. ü Can’t walk? Carpool or take the bus. ü Use conference calls or video instead of traveling to meetings. IN THE OFFICE ü Put those recycling bins close to desks and printers. ü Turn off the lights when you leave. ü Send text by e-mail, not on paper. ü If you have to, print on both sides. ü Refill printer cartridges rather than buy new ones. ü Hold off on buying new electronics and junking the old stuff. ü Reuse everything you can, like elastic bands and paper clips. ü Don’t copy texts for everybody; trim your list. LUNCH AND COFFEE BREAKS ü Take a mug to work and skip the disposable cups. ü Brown bag your lunch instead of buying takeout.

AT HOME – OUTSIDE ü Walk, cycle and take the bus. ü If you must drive, change the oil and get tune-ups so the car is fuel-efficient. ü Stick to natural ingredients in pesticides or herbicides. ü Start a compost heap. ü Plant a tree and start a vegetable garden. ü Hang your clothes to dry outside. ü Change to LED lights for Christmas or other decoration, and run them on a timer.

ü Use compact fluorescent light bulbs. ü Shop at second hand stores, and donate old clothes to the poor. ü Use cloth napkins, towels and rags instead of the throwaway paper kind. ü Use washable cloth diapers, not disposables. ü Use rechargeable or solar-powered batteries. ü Replace toxic cleaners with vinegar. ü Run washers and dryers during offpeak hours – late evenings and early mornings.

AT HOME – INSIDE ü Nudge the thermostat down in winter, and the air conditioning level up in summer. ü Nudge them a bit more at night and when you’re away. ü Install water-saving faucets. ü Change furnace air filters regularly. ü Seal cracks with weather-stripping and caulking. ü Turn off the TV, stereo and computer when you walk away. ü Wash clothes in cold water and use only full machine loads. ü Raise window shades in winter and lower them in summer.

GIVE OUR LANDFILL A BREAK ü Buy products with reusable or recyclable packaging. ü Bring your own bags to the grocery store. ü Use the city’s “Take It Back” program with businesses that accept unwanted items. ü Buy in bulk to cut down on packaging material. ü Use the city’s hazardous waste depots. ü Cancel newspaper delivery when away (the Ottawa Citizen will donate cancelled papers to schools).

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Environmental Tips at work and home

IF YOU ARE CONCERNED about the environment enough to want to do something about it, the Ottawa-Gatineau chapter of Young Environmental Professionals could be part of your world. Part of a national organization with representation in Vancouver, Edmonton, Calgary, Toronto as well as the National Capital Region, YEP holds monthly events in Ottawa-Gatineau for its local membership of approximately 260 young professionals. As we went to press, the scheduled guest for April was former federal environment minister Charles Caccia of the Institute of the Environment, talking about energy policy. The group takes on everything from sustainable cities and architecture, global climate change, biofuels, technology and more. In addition to the monthly meetings, YEP will be participating in a Toronto forum at the Environment and Energy Conference (EECO) in June. It is planned as a session for 100 young professionals to build the next generation of policy thinkers, entrepreneurs and community actors. To learn more about the forum, other YEP activities or how to get involved, check out


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Fly fishing

Where to go and what to learn to get you started this spring BY TIM ALLARD THE EVENING LIGHT was waning in the summer sky as I stood waist deep in the water of the Ottawa River near Champlain Bridge, fly-casting a black Woolly Bugger for smallmouth bass. Downstream, tall office buildings reflected the golden light. In that magical but urban moment, only the sky, the river, and the fish I was trying to catch existed for me. Again I cast, and halfway through the drift of the fly downstream, a bass hit it. After a quick tussle, I was cradling a bass in my hand, then popped the hook free. After loosening my fingers from around the fish, I watched the bass vanish into the dark water with a flick of its tail. It was the perfect ending to a relaxed evening on the water, in the city.

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Ottawa and its surroundings offer rich fly fishing opportunities. Easy access to the Ottawa, Rideau and Mississippi rivers is one reason why, according to Grant Hopkins, president of the Ottawa Fly Fishers Society. Many Ontario and Quebec lakes, as well as New York State streams can be reached for fishing in a daylong outing. The Ottawa area offers what Grant calls “relatively abundant” freshwater fish populations such as bass, panfish and pike, all of which take flies and are fun to catch. “Rainbow, brown and brook trout are also available but require more dedication and effort,” he said. As with any activity, fly fishing attracts people for different reasons. Tony Petrelli and Cameron Sangster at Green Drake Outfitters (a local fly fishing shop owned and operated by the Petrelli family), know all about the sport’s appeal from long experience. Their shop offers fly fishing and tying courses, as well as guided trips. “A lot of our customers have highstress jobs,” said Petrelli. “They’re drawn to fly fishing because it’s mentally challenging and requires skill and precision.” But these customers won’t

stress out if they make a mistake in this sport, like ruining a cast. John Huff of Chelsea, Quebec, agrees. He’s a guide and was on the gold medal team at the 2006 Canadian fly fishing championships in the Grand River watershed. (You can hire a guide for fly fishing in groups, singly, for a day outing or customized trips of up to a week.) “Fly fishing is a stress release. I don’t think customers are pondering a stock portfolio too much when the trout are rising.” Fly fishing is a thinking man’s game, and not just for men, but women too. This isn’t a strength-based sport, but one built on timing and finesse, so it’s perfect for both sexes. Fly fishing is a lifelong passion for some, and it constantly works your brain. When out in the water you’re always thinking. If one fly doesn’t work, you start analyzing which one will. And if you find a successful fly that catches fish, you start thinking about what others might be successful too. The pros call finding a fly “matching the hatch.” This means figuring out what the fish are feeding on. Are they hitting minnows, or a specific insect that’s





getting blown into the water today? Then the pros find a fly that mimics its profile and colours. Fish can be finicky, so anglers monitor insect activity, flip rocks along the shore, and do anything they can think of to find the magic fly of the day. Mastering the basic mechanics of a fly cast, learning to “read” a stream, tying your own flies, understanding the life cycles of aquatic insects, becoming a stream-side entomologist: These are all subjects that provide mental stimulation during fly fishing. Mike Fuller, who operates and guides out of Mike’s Fly Shop east of Ottawa in Hammond, Ontario, teaches fly tying and fly fishing courses for the Ottawa-Carleton School Board’s continuing education program. “Fly fishing provides a bigger challenge than does bait fishing,” he says. “There’s more to fly fishing than casting. You learn about fish – how they adapt to their environment, what they eat – and then learn to tie flies and figure out which one to use and when.” Of course, fly fishing isn’t just about exercising your grey matter. Catching a fish, that’s the goal. And it’s exciting to battle them on a rod and reel. “Skill plays a greater part in successfully landing a fish,” said Hopkins. Petrelli smiled when he spoke of landing a fish on a fly rod. “Some of the rods we sell weigh only an ounce or two. It’s exciting to fight a fish on such a light rod.” For Huff, “Big thrills for me come now when I have a beginner client, or one of my kids who catches a nice fish when I’m around to lend a helping hand. It’s also where fly fishing takes you. Beautiful rivers and lakes, and the people you meet along the way.” The mental stimulation that comes from fooling a fish with a fly, combined

with the rhythmic repetition of casting, and the fight itself, makes fly fishing a workout for your mind and body. And once you start, it gets addictive.


If you’ve never gone fly fishing but are keen to try, there are easy ways to get your feet wet, literally. Fly Fishers president Hopkins said the first thing to do is read about the sport. Then keep the money under control. “Don’t spend big bucks up front but buy rods, reels and line as a package (under $200). Upscale once you get more experience, and decide if this is how you really want to fish,” he said. Fuller warned that the learning curve can be too steep for some: “Learning about fly rods, reels, knots, casting, the aquatic environment, fly types, techniques and strategies” can overwhelm beginners so much that “they sentence their fly rod to the basement.” One way around this is a day’s worth of teaching from an instructor certified by the

Federation of Fly Fishers (www.flyfishers. org) or by provincial governments. It costs about $100, “but it’s worth it in the long run,” says Hopkins. But you can learn a basic cast over a weekend. Both Huff and Petrelli recommended going out on the water or along the shoreline with a guide for an on-the-water tutorial on casting, fly selection, and how to fish a specific body of water. You’ll find many maps available, and staff at fishing supply stores are willing to provide the latest fishing news. But for streams and lakes further afield than Ottawa-Gatineau, guides will teach you a lot and make you more successful. It will cost you a bit more money up front, but you’ll spend more time fishing and less time searching for lost flies. The Ottawa Fly Fishers Society offers experienced members willing to share their knowledge, as well as guest speakers. Last year, members organized outings to Wawa, Kenauk (at Montebello), and to streams in Pennsylvania. Members also get together to fish the Ottawa River near the Champlain Bridge during summer evenings. Does this sound like fun? Try it. You’ll likely be hooked in no time.

CONTACT INFO The Ottawa Fly Fishers Society

Green Drake Outfitters Mike’s Fly Shop Fly tying/fishing courses call 613-487-4122



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John Huff Fly Fishing Adventures

Get a grip on your golf game BY KEVIN HAIME


tendency for your hands to turn or roll out of position.

SHOULD YOU BUY NEW EQUIPMENT? At this time of year a lot of golfers are looking for new equipment to help get them to the next level. The question is, should you be one of them, or are you fine with your existing clubs? Equipment is part of the ball-striking equation. Sometimes it’s a big part and sometimes it’s smaller, depending on what’s already in your bag. If you don’t hit the ball that far and you already have the latest high tech equipment, then it probably won’t make


that much difference in your game. In this case, golf swing improvement is a bigger part of the equation than new equipment. To understand this better, let’s say you own a Lamborghini but all you ever do is drive 40 kilometres an hour. Changing Lamborghinis won’t make a difference in the way you drive, but it sure will cost you a lot – just like today’s golf equipment. That side of the argument can go too far. Some golfers are convinced that talent is the only factor in hitting the ball better. But equipment can be a big part of the ballstriking equation. If your swing is better than average but your clubs are either a poor fit for your body and swing or are grandpa’s


IT ALL STARTS with the grip. Hand placement on the club is the first fundamental of golf. Any teaching pro or golf book worth its salt will insist that you master your grip before moving on to swinging the club. The reason is pretty simple; your hands are the only connection between you and the club. To use one of my favourite comparisons, a door won’t swing properly if its hinges are bent or faulty. You can swing the door faster or slower, with force or without, but without properly working hinges it just won’t matter. The same is true of your golf grip. With a faulty grip, you can swing faster or slower, and try umpteen variations but you’ll never swing to your full potential. If hand placement is less than picture perfect you’ll be leaving both distance and consistency behind. This will come as bad news to many players because more than half of the golfers I see have a poor grip. A proper grip will accomplish three things. It will ensure that the club doesn’t slip during the swing. This is critical because if the club moves, the leading edge of the club face turns, causing the ball to fly or spin off line. With the proper grip, your wrists can hinge or cock properly giving you a longer swing arc and extra club head speed. Your thumbs will also support the club when your wrists hinge, ensuring consistency and extra power. A proper grip also sets your hands in a natural, neutral position relative to your arms so when you swing there is less

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a natural setting a pleasant challenge Enjoy our scenic 27 holes of golf • 18 Hole Course – Par 72 – Includes our newest nine holes (opened Aug 2004). Challenging for golfers of all abilities • 9 Hole Course – Par 36 – Well suited for new golfers, juniors, seniors & family outings

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Attention Golfers!

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The NCGT is a public golf tour for “The Weekend Golfer” Win cash prizes, have fun and meet new golf buddies Handicapped cleaners + Closest to the Pins + Putting Contest at Every Event 10 Event Schedule plus… Annual 36 Hole Ryder Cup Event Season Long Match Play Tournament Battle at Belleville 3 day Road Trip

• Just like a real golf course • Lazer-measured yardage for each player • 25 well-groomed grass hitting stations PLUS! • A real chipping green, a putting green, and a sand bunker to practise your short game!

garage sale specials, then seriously consider getting fit by a pro. This will help move you to the next level. A good racing car driver couldn’t win the Daytona 500 in a Ford Escort. So visit a golf pro and find out what is the most important thing for you: new equipment, or a better swing.

GET A PLAN If you want to make this a better and different golf year, then don’t do the same things you’ve done every other year. Golfers are notorious for repeating mistakes – hitting too many drivers during practice, trying to change their swing without the help of a pro and a video camera, practising only in spring and not warming up properly before rounds. Every year most golfers make these mistakes and others. Make a golf plan: That’s the secret to playing better in 2007. Map out a practice and play schedule, and stick to it. If you work with a pro and organize your practice time, you’ll improve your shots. If you warm up properly and you’re ready to play every time, you’ll lower your scores. Make this a different golf year for you. ≈≈ Kevin heads the Kevin Haime Golf School. During the last 15 years over 30,000 students have enjoyed lessons there with his staff of Canadian PGA Professionals. He writes for the Ottawa Sun and Flagstick Golf Magazine.

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Season starts on May 12, 2007 at Dragonfly Golf Course and Ends on October 8th at The Meadows Golf Course.

– Call Steve at 613-727-8464 –

Par 3 Golf Course • 18 holes featuring exclusively par 3 holes with the longest measuring in at 202 yds. • Great course to play to sharpen up your short game • Perfect for those learning to play golf • You can complete 18 holes (2,500 yds) within 2 to 3 hours instead of the 4 to 6 hours on full size par 72 courses

Miniature Golf • Set on an acre of gardens and forests are 18 fun and challenging miniature golf holes • The course features par 3’s, 4’s and 5’s ranging from 20 to 65 feet with the holes made with realistic “omni” grass complete with sand bunkers • Beautiful flagstone paths are fully lit for night play with 40 521-2612 antique lantern style fixtures, 4 km south of Bank & Hunt Club piped in music and a beautiful rock waterfall 7 days advance tee time booking • A favourite spot for birthday parties for the young 3798 Bank Street and for the young at heart



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It’s called Ultimate, but looks like speedy Frisbee

Ultimate ! Are you

ready for

WITH MORE than serious fun? 5,000 members, the Ottawa Carleton Ultimate Association (OCUA) is now the largest such league in the world. But training? a lot of people still don’t rkout? To do some crossLooking to get a great woe your game to a whole new level? rais to know that Ultimate is nt Wa friends? have fun and make new what’s going on when Or simply to get outdoors,wer is yes, try Ultimate; it’s a fun, ans r If you ng sport. a bunch of enthusiastic non-contact, cardio-buildi people are chasing a @o at npc /newplayer or by email Sign up at Frisbee around something . mid-May, so sign up now Summer season starts in that almost looks like a s. ples, groups or individual football field. The sport is OCUA accepts teams, cou c! dis a get played on a field slightly And all new players longer and thinner than a soccer field, with footballtype end zones where the Frisbee is caught for a point. Play goes on outdoors for a long summer season if the fields are in shape for it. And you’ll find winter indoor games too. Teams have seven people. The offensive team tries to pass the disc downfield to each other so one of them can ultimately catch it in the end-zone for a point. Defensive players try to knock the disk down, intercept it, or force the offensive team to either throw it away or turn it over to them. Players can’t run with the disc, and tackling or other body contact is strictly prohibited. When someone catches the disc, the receiver has only 10 seconds to throw it to a teammate before it’s turned over to the other team. The first team to score 15, or is ahead by the time the clock runs out – usually after an hour and a half – wins. CANADA'S ONLY STORE Simple? Yes, but in practice the game is slightly FOR THE DISC ENTHUSIAST more complex. Like any sport, you’ll find rules, offensive and defensive plays and strategies. But Ultimate by it’s the co-operative spirit of the game that makes Ultimate truly ultimate. The strongest symbol ● GAIA ● VC of this spirit is the absence of referees; players ● Daredevil monitor themselves by calling fouls and line ● Discraft decisions. ● Team Jerseys & Cleats Because being spirited and self-aware is fundamental to the sport, the social aspect Disc Golf by of Ultimate is as important as fitness or skill. ● Ching Competition is there for sure, but respecting ● Discraft opponents and teammates, making friends and ● Innova having fun is the real deal. ● Lightning There are women-only leagues, men-only ● Millennium leagues, co-ed leagues and youth leagues ● Portable Golf Baskets all over the city, as well as a new young professionals league. Players can sign up as individuals, in couples or groups, or as a team. OCUA welcomes all levels of players. Visit www. At CD Exchange 142 Rideau St : 241.9876 – 241.9864 for information. (coming in May) It’s just called Ultimate. Come out and play.

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Learn to Kayak Courses

MKC, established in 1972 on the Madawaska River, will be offering whitewater Kayak instruction at the Pumphouse in downtown Ottawa. Midweek evening and Weekend sessions.


OTTAWAOUTDOORSMAGAZINE – SPRING/SUMMER’073/28/07 39 WL2007 Ottawa Outdoors.indd 1 3:51:35 P

BY JAMIE-LYNN TREMBLAY PROPER NUTRITION AND water are as important to a runner as the training before a race. Perhaps it’s even more important. Let’s start by talking about dehydration. It can gut your performance. Losing one per cent of your body water can slow you down as much as 10 per cent. Here’s what to do about it. Drink at least two to four litres of water daily. Consume 250 to 500 mL of water two hours before a race, and about half that amount immediately prior to the race. During a race, drink 200 to 250 millilitres every 15 minutes. Then, after the race, drink a litre of water for every kilogram of body weight lost. A sport drink can replenish the electrolytes you sweated away, and their carbohydrates sustain energy during a race. Now let’s talk about food. The most significant contributor to endurance is the amount of pre-exercise glycogen stored in your muscles. The more stored glycogen, the more endurance. To ensure adequate levels, eat plenty of complex carbohydrates. From 50 to 60 per cent of your daily caloric intake should be low-glycemic, complex carbohydrates like legumes, whole grains, vegetables and fruits. This ensures blood sugar levels remain constant, providing consistent energy levels.

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Simple sugars (“high-glycemic” carbs) are best consumed after activity when glycogen stores are low and your muscles are looking to refuel. Replacing glycogen is best done with simple sugars, and is also enhanced with protein such as whey. Drink a post-workout shake within 30 minutes of exercising. No single pre-competition meal diet works perfectly for every athlete, so just eat foods that your body can easily digest. In the 24 hours leading up to a race, avoid foods that slow gastric emptying, and that provide poor sources of energy. Solid meals of complex carbohydrates and protein should be consumed no later than two hours before race start time. Meal-replacement shakes containing carbohydrates and protein are more easily digested and may prevent digestive upset. Proteins not only serve as the building blocks for muscles and tissues, they are necessary for building a strong immune system, stabilizing blood sugar levels, producing energy, increasing glycogen storage in muscles and liver, and aiding muscle repair. An active man or woman should consume 1.6 to 2 grams of quality protein per kilogram of body weight. Too little quality protein can impair performance. ≈≈ Jamie-Lynn Tremblay is a Registered Holistic Nutritionist with




Running on empty can lose the race

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Schedule your appointment for a 30-Minute Registered Massage and present this invitation to receive an additional 30 minutes compliments of Executive Fitness Leaders. This invitation is limited to new clients only please. We also invite you to experience the benefits of Registered Massage Therapy. Our focus is on Injury Prevention, Rehabilitation, Deep Tissue Massage, Myofascial Release, Sports Massage,Trigger Point Therapy, Pregnancy Massage, & Relaxation Massage. Always enjoy exceptional service & complimentary use of the salt water pool, hot tub & sauna, as well as fresh fruit and bottled water at our location within the Westin Ottawa.




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Say goodbye to back pain by training your core Getting muscles and nerves to work together BY HANNAH DAYAN SPORTS ENTHUSIASTS OF all shapes and sizes often suffer from back pain. This all too familiar injury can cut short the time people spend on the track, in the gym or on the playing field.

Think of the guy-wires on a sailboat as your muscles, and the mast as your spine. The muscles maintain the posture of your spine in the same way as wires prevent the mast from bending. Now let’s look at back pain. Why does it happen during movement? The pain isn’t from weakness in the lower back where the pain is felt, but from other weak core muscles. That means the whole group of muscles are no longer working together. So some muscles compensate for the weakness of others, causing fatigue to set in and often pain. A proper assessment by a physiotherapist can determine which muscles are overworking, and which aren’t co-operating. Core training can teach your torso muscles to work as a unit to support the spine. So, rather than doing isolated movements (e.g. crunches) think of wholebody movements. That means almost any

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A weak centre or core is one reason people experience this pain. The core is made up of all the muscles that connect in some way to the vertebrae in the spine; some experts include the muscles around the hips. With a better understanding of how these muscles work together to support the torso, you can boost your core strength and stamina, and skip the pain pills. Many muscles are involved; trainers used to think each was active during a specific movement. For example, trainers used to think that your abdominal “six pack” was responsible for spinal flexion – the basic crunch movement. But research shows that the core muscles are meant to work together as a unit. So although your six pack flexes the spine forward, these muscles work with the rest of the muscles around the spine to hold you upright.

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full-body exercise, from squat to push-up, can strengthen the core. As you master one version of an exercise, add a modification to ensure that your core is always being challenged and getting stronger. Change your base from a squat on two feet to a one-leg squat, or add movement by trying a squat with a shoulder press (“Hands up!” just like in the movies, and then press your arms overhead until they’re straight). You can also add equipment, and do a squat on a wobble board. Here are some general tips: • Get a medical exam before starting any exercise routine. • Once you have mastered one version of an exercise, change it. • Never hold your breath during exercise.

For stabilizing the core in exercise, think back to childhood. Remember when grandfather or an uncle told you to punch him in the gut? He made his middle very hard. He was tightening his core, creating a solid post that you weren’t able to knock over or dent because the impact bounced back to you. It was like hitting a wall. If he hadn’t braced his core it would have been like hitting a pile of clay. Clay gets deformed; uncle gets hurt. You can create the same effect with exercise. Good core stabilization works if you avoid arching or rounding your back, shrugging your shoulders, or twisting and bending the spine. Keep the natural curves. The most frustrating thing for some people is that core exercises just don’t seem “hard enough,” yet they cannot maintain stabilization. Keep in mind that you aren’t looking to burn calories. You are trying to teach the muscles and their nerves to work together. When they do, the result should be less pain and strain on individual muscles. You’ll spend more time playing, and less time on the bench. ≈≈ Hannah Dayan owns Day by Day Fitness/Toujours en Forme, and has worked as a trainer for five years with athletes and people with chronic illnesses. She’s at




Grapefruit goes way beyond breakfast

This icy cool dessert is a snap to make. Serve in a champagne flute flowing with bubbly for an elegant dessert, or on its own after a good game to help refresh your body.

BY JULIE ST. JEAN A FRUIT THAT always seems to be out of fashion, grapefruit is making a revival this spring at my table. Drinking the juice and eating the flesh can provide two totally different taste experiences. The bitingly tart juice quenches a thirst, leaving behind a sweet pulp – a fruit that certainly isn’t just for breakfast. Pair with scallops to make a light salad or freeze with champagne for dessert. It’s an excellent source of dietary fibre, potassium, folate and vitamins C and A; it’s also available yearround. That’s just what we need after a long winter.

GRILLED SCALLOPS WITH GRAPEFRUIT AND AVOCADO Tart grapefruit is an excellent companion to a rich avocado and the buttery scallops in this lively spring salad. Serve with leek and potato soup and crusty bread for a fuller meal.

16 wild sea scallops (about 300 g) 8 bamboo skewers, about 15 cms long, soaked in water 2 large ruby red grapefruit 2 cloves garlic, minced Sea salt and fresh black pepper ½ cup (125 mL) white wine 2 tbsp (30 mL) cold butter 300 g fresh salad greens, baby arugula or Boston leaf lettuce 1 large ripe avocado, sliced ½ sweet onion, shaved in slices ½ cup (125 mL) toasted sliced almonds 4 slices of crisp maple bacon (optional)

Remove muscle from side of scallops, pat dry and thread two onto each skewer. Peel grapefruit. Over a bowl, section the grapefruit removing the white membrane. Squeeze excess juice into bowl. Set grapefruit segments aside. Add to the juice, minced garlic salt and pepper. Marinate skewers for between 30 minutes and one hour. Preheat grill. Brush scallops lightly with vegetable oil. Over medium heat, sear scallops two minutes or until browned. Flip and sear on the other side for two more minutes, or until opaque. Meanwhile, in a skillet over medium high heat, reduce marinade and wine by a half or to approximately one cup. Remove from heat and stir in cold butter. Serve scallops on top of salad greens, sliced avocado, shaved

1 cup (250 mL) water 1¼ cup (310 mL) sugar 3 cups (750 mL) fresh grapefruit with some pulp ¼ cup (60 mL) champagne or campari Bring water and sugar to a boil. Simmer until sugar is dissolved. Remove from heat and set aside to cool. Stir grapefruit juice and champagne into syrup. Pour into a glass or stainless steel baking pan. Freeze for three to four hours, stirring with a fork every 30 minutes, until the mixture is firm but not frozen hard. Scrape the sides of pan into the middle to create an icy texture. Lighten texture with fork just before serving. Makes six to eight servings. Enjoy. ≈≈ Julie has been writing for OOM since the beginning. She’s recently adopted this new name for her business. Enjoy.


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onion and almond slices. Drizzle each salad with warm dressing. Makes four servings **Alternatively, the scallops can be seared in bacon fat or butter in a skillet on the stove. Remove scallops, add marinade and reduce to make the dressing.





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I’ll take Huck Finn over Tom Sawyer any day BY DEREK DUNN IT WAS A FRIDAY MORNING – a full 12 minutes before the alarm was due to go off and my little guy came barrelling into our room. “Daddy! Daddy! What day is it today?” he asked. I was mildly bewildered from being just awakened and because it was my first hint that he was catching on to the whole days-of-the-week thing. “Let’s see. Yesterday was Thursday,” I said, sitting up in bed. “So that means today is Friday.” “And that means tomorrow is Saturday?” “Tomorrow is Saturday,” I said, preparing to launch into my routine about the three of us (himself, 4, his brother, 3, and Dad) driving Mom to work and then the rest of the day was ours, to do whatever we wanted. Guy stuff. Which almost always means fishing, except we hadn’t been fishing in weeks because we were out of province on vacation. I half thought he had forgotten about it. Instead, he stepped in before I could start. “Saturday I want to go fishing with you!” he said, jumping up and down. That was the proudest moment of this fisherman’s fatherhood years to date. He was excited to go fishing, with the old man no less. And he remembered it from almost a month ago. I didn’t care about the days-of-the-week thing. I’ll take a Huck Finn over a Tom Sawyer any day. If my little guy leans to the wild child side, where he learns which mushrooms to eat and which to leave until he is well into his teens, I’m OK with that. In the grand scheme of things, I don’t think knowing your days of the week is nearly as important as the things we learn when fishing on our mighty Mississippi River. We sometimes fish the part of the Mississippi that flows through Appleton, the village between Almonte and Carleton Place. That’s about the most beautiful spot on the planet. And that’s where we slipped the canoe in on that Saturday, beneath the rapids between the ruins of a grist mill and a park. Both boys wore swimming trunks since we often go for a dip afterward. The youngest had blue rubber boots that reached past his knees. “My rescue boots!” he said. “My want to wear my rescue boots ’cause my need to rescue in the canoe.” I can’t figure out what he says either. I tossed our stuff in: rope, safety kit with whistle (a favourite with the boys), a jug of water, tackle, my Ugly Stik rod and the boys’ pink rods. Pink? Don’t ask. They wanted the pink ones and I had a moment of weakness. Let’s leave it at that. “We have everything, guys?” I asked. “Yup. I got my ‘nockulars, Daddy,” said the eldest, holding plastic binoculars up to his face as he jumped around. He’s at the question stage. Everything is a “why.” Why this, why that. It gets tiresome, but it sure makes you feel smart. “Why are the seagulls there, Daddy?” “They are fishing, too, son.” He turned around to check if I was serious or not. “They don’t have fishing rods like we do, huh, son?” “No.”


“If they were long and pointy like herons (remember the heron we saw back there?), then they could dart a beak into the water and stab a fish.” “We have fishing rods, don’t we Daddy?” “That’s because humans are about the trickiest animal in the entire world, son.” “Yah. We the trickiest. Hey, Daddy, why do light flash under the water?” “That’s my spinner. See it spinning around and catching the light? Most animals are attracted to light. The Era of Enlightenment. They see something flashing in the water and fish go for it.” These are the conversations you have in a canoe. Not the days of the week. Questions like, “What that baby ball doing?” “That’s a snail. Inside is a slimy living creature. The hard shell is a defence mechanism. But sometimes if you concentrate too much on defending yourself it can slow you down.” “Why those dragonflies stuck together?” “They are mating … uh… look over there!” We entered a small, sheltered bay, because I was tired of fighting the wind. Water lilies formed a semicircle around us. The boys thought they looked like scoops of ice cream so we glided up next to them. They each pulled one out for Mom. We ate our peanut butter sandwiches. Afterward, I dunked my hat in the water then put it on my head. The boys laughed like mad and did the same. “Cold, Daddy! It’s so coldy!” Laughter pealed through the trees. “They will always be this way,” I lied to myself. Always admiring me. I’d always have answers for all their questions. They’d always get up early on Saturday to spend time in nature, and protect the Earth. They’d never become ungrateful teenagers. I pull up a pumpernickel. A huge one. Massive. And if you know what I mean by a pumpernickel, you’ll know it is about the size of a sunfish. Giant pumpernickel is an oxymoron. “Wow, Daddy. You got a fish. A fishy, a fishy.” “Cook him both sides,” little brother said. The youngest is obsessed with fish fillets. He’s a strange little man. “There, now,” I said. “Whose turn is it to set him back in the water? Let’s let your little brother do it this time.” He wet his hands like I showed him, took the fish by the tail in one hand, the belly in the other. He leaned over and gently placed the fish in the water, wiggled it back and forth to force the oxygen into its gills. “That’s it,” I said. “Now, when he wiggles his tail you let him go. Good job. Way to go. You released your first fish.” Later, in the car with the canoe back on the roof, we had a hankering for some grease. “Want to get some fries, boys?” I shouted into the back seat. The music was blaring as we bombed down the road toward a golf course. Inside, the fries were hot and the mountain of ketchup was stone cold. We looked awful. The boys in wet swim trucks with fish goo on their T-shirts. The youngest still had his rescue boots on, just in case. As we left, an elderly woman heading to the 19th hole stopped and looked us up and down. “Now there’s a couple of soon-to-be-golfers” she snickered. Obviously, she was daft. “No. They aren’t golfers, that’s for sure. These are a couple of Huck Finns. Right boys?” They were already off on another adventure, this time chasing a golf cart. ≈≈ Derek Dunn is a journalist and freelance writer living in Ottawa. When not canoeing and fishing with his boys, Derek renovates his home in record time using NO measurement tools.


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