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<channel>
	<title>TriSport</title>
	<link>http://trisportsxm.com/new</link>
	<description>Mountain Bikes, Hybrids, Road Bikes, BMX and Kids Bike plus kayaks</description>
	<pubDate>Tue, 01 Jul 2008 21:34:06 +0000</pubDate>
	<generator>http://wordpress.org/?v=2.3.3</generator>
	<language>en</language>
			<item>
		<title>Off Road Breakfast Run this Sunday!</title>
		<link>http://trisportsxm.com/new/tropical-tetrathlon/</link>
		<comments>http://trisportsxm.com/new/tropical-tetrathlon/#comments</comments>
		<pubDate>Mon, 24 Sep 2007 14:12:01 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Race]]></category>

		<guid isPermaLink="false">http://trisportsxm.com/new/tropical-tetrathlon/</guid>
		<description><![CDATA[Join a wonderful group of runners on Sunday for a cross country run through the hills!
]]></description>
			<content:encoded><![CDATA[<p>Join a wonderful group of runners on Sunday for a cross country run through the hills! <a href="http://trisportsxm.com/new/tropical-tetrathlon/#more-25" class="more-link">(more&#8230;)</a></p>
]]></content:encoded>
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		</item>
		<item>
		<title>WEEKLY SCHEDULE IS A MUST TO CHECK OUT</title>
		<link>http://trisportsxm.com/new/used-bikes-kayaks/</link>
		<comments>http://trisportsxm.com/new/used-bikes-kayaks/#comments</comments>
		<pubDate>Sun, 23 Sep 2007 02:01:22 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Bikes]]></category>

		<guid isPermaLink="false">http://trisportsxm.com/new/used-bikes-kayaks/</guid>
		<description><![CDATA[

Don&#8217;t forget to check in regularly at the Weekly Schedule link to see what is happening in St. Maarten this week in sports.


]]></description>
			<content:encoded><![CDATA[<p><strong><span style="color: purple"><font size="2" face="Arial"><span style="font-size: 10pt; font-family: Arial"></span></font></span></strong><strong><span style="color: purple"><font size="2" face="Arial"><span style="font-size: 10pt; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"></span></font></strong></span></font></span></strong><strong><span style="color: purple"><font size="2" face="Arial"><span style="font-size: 10pt; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"></span></font></strong></span></font></strong></span></font></span></strong><strong><span style="color: purple"><font size="2" face="Arial"><span style="font-size: 10pt; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"></span></font></strong></span></font></strong></span></font></span></strong><strong><span style="color: purple"><font size="2" face="Arial"><span style="font-size: 10pt; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"><strong><font size="2" color="#ff6600" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: #ff6600; font-family: Arial"></p>
<p class="MsoNormal"><strong><font size="2" color="#ff00ff" face="Arial"><span style="font-weight: bold; font-size: 10pt; color: fuchsia; font-family: Arial"></span></font></strong></p>
<p><font size="3" face="Times New Roman"><span style="font-size: 12pt">Don&#8217;t forget to check in regularly at the Weekly Schedule link to see what is happening in St. Maarten this week in sports.</span></font></p>
<p><font size="3" face="Times New Roman"><span style="font-size: 12pt"></span></font></p>
<p></span></font></strong></span></font></strong></span></font></span></strong></p>
]]></content:encoded>
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		</item>
		<item>
		<title>Three Openings</title>
		<link>http://trisportsxm.com/new/three-openings/</link>
		<comments>http://trisportsxm.com/new/three-openings/#comments</comments>
		<pubDate>Sun, 23 Sep 2007 00:28:14 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Jobs]]></category>

		<guid isPermaLink="false">http://trisportsxm.com/new/three-openings/</guid>
		<description><![CDATA[Sales Person: Are you over 22? Are you fit and sporty? Can you change a flat on a bicycle? Are you multilingual? Friendly and outgoing? If so, please email Susy Piscione at ilrespiro@caribserve.net and tell her why you would be a great asset to Tri-Sport’s family.
 
Kayak Guide: Can you swim? Are you physically strong [...]]]></description>
			<content:encoded><![CDATA[<p class="MsoNormal"><strong><span style="font-size: 16pt; font-family: 'PosterBodoni BT'; color: navy">Sales Person</span></strong><span style="font-size: 16pt; font-family: 'PosterBodoni BT'; color: navy">:</span><span style="color: navy"> Are you over 22? Are you fit and sporty? Can you change a flat on a bicycle? Are you multilingual? <span class="GramE">Friendly and outgoing?</span> If so, please email Susy <span class="SpellE">Piscione</span> at <a href="mailto:ilrespiro@caribserve.net">ilrespiro@caribserve.net</a> and tell her why you would be a great asset to Tri-Sport’s family.</span><span style="font-size: 12pt; font-family: 'Times New Roman'; color: #010158"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="color: navy"> </span><span style="font-size: 12pt; font-family: 'Times New Roman'; color: #010158"><o:p></o:p></span></p>
<p class="MsoNormal"><strong><span style="font-size: 16pt; font-family: 'PosterBodoni BT'; color: navy">Kayak Guide</span></strong><span style="font-size: 16pt; font-family: 'PosterBodoni BT'; color: navy">:</span><span style="color: navy"> Can you swim? Are you physically strong and fit? Do you enjoy meeting new people and working under the sun? Are you multilingual and enthusiastic? If so, please email Susy <span class="SpellE">Piscione</span> at <a href="mailto:ilrespiro@caribserve.net">ilrespiro@caribserve.net</a> and tell her why you would be a great asset to Tri-Sport’s family.</span><span style="font-size: 12pt; font-family: 'Times New Roman'; color: #010158"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="color: navy"> </span><span style="font-size: 12pt; font-family: 'Times New Roman'; color: #010158"><o:p></o:p></span></p>
<p><strong><span style="font-size: 16pt; font-family: 'PosterBodoni BT'; color: navy">Hiking Guide:</span></strong><span style="color: navy"> Do you love nature? Do you enjoy speaking in front of a group? Are you multilingual and enthusiastic? Are you physically fit and able to walk for two hours every day under the sun? Sound like something you would like to do, then please email Susy <span class="SpellE">Piscione</span> at <a href="mailto:ilrespiro@caribserve.net">ilrespiro@caribserve.net</a> and tell her why you would be a great asset to Tri-Sport’s family.</span></p>
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		<item>
		<title>Important Tips for Cyclists</title>
		<link>http://trisportsxm.com/new/chain-jamming/</link>
		<comments>http://trisportsxm.com/new/chain-jamming/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:50:05 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Bikes]]></category>

		<category><![CDATA[Tip of the week]]></category>

		<guid isPermaLink="false">http://trisportsxm.com/new/chain-jamming/</guid>
		<description><![CDATA[
Care and Feeding of Chains
Lubrication
Riders often go overboard when applying chain lube. Then when they ride, the chain flings the excess on the chain stay. The only purpose of lubing the outside of the chain is to prevent rusting. It&#8217;ll get plenty without you intentionally putting it there. Instead, focus on the rollers and rivets [...]]]></description>
			<content:encoded><![CDATA[<p><strong></p>
<h3><center><strong>Care and Feeding of Chains</strong></center></h3>
<h4>Lubrication</h4>
<p>Riders often go overboard when applying chain lube. Then when they ride, the chain flings the excess on the chain stay. The only purpose of lubing the outside of the chain is to prevent rusting. It&#8217;ll get plenty without you intentionally putting it there. Instead, focus on the rollers and rivets where links connect. It&#8217;s those moving parts that need the friction reduction from chain lubrication.</p>
<p>How should you proceed? Get down at chain level and begin with the link nearest the chainrings on the bottom run - between the chainring and the derallier. (If your chain has a master link, move it to this position. That way you&#8217;ll be certain when the whole chain is done.) Working toward the rear derailleur, apply one drop of lube to each side plate - roller junction. Repeat for the other side. Then movbe the chian so that a new section can be lubed. Hold a rag under the links you&#8217;re working on to avoid dripping lube on the floor and your rim. If you&#8217;re doing it right, and squeezing out just one drop per roller, the rag won&#8217;t get saturated.</p>
<p>When you&#8217;ve lubed the whole chain, slowly rotate the pedals backward for 30 seconds to help the lube penetrate. Then hold the rag around the chain to remove excess lube (while still pedaling backwards). This will clean the chain too.</p>
<p>What about wax lubricants? Here are some comments from Jim Langley on the www.roadbikerider.com website. He was asked &#8221; Although everything looks incredibly clean despite miles and miles of riding, am I sacrificing anything by not using a traditional &#8220;wet&#8221; lube?&#8221;</p>
<p>Jim Langley Replied: &#8220;As long as you keep a good coating on the chain, it protects well and feels the same as a lube that stays wet to the touch. Cyclists who have problems with wax either ride in the rain, which washes away the lube, or they don&#8217;t apply it frequently enough, which results in dry, squeaking links.&#8221;</p>
<p>&#8220;The biggest advantage to wax lubes is that grit doesn&#8217;t stick to them. Your drivetrain remains free of the little sandpaper-like bits that accelerate wear on the chain, cassette cogs and chainrings. So, although I haven&#8217;t seen any test results, it&#8217;s possible that your drivetrain components will last a bit longer when the chain is properly serviced with a wax lube. Another advantage is that you won&#8217;t get your hands greasy repairing rear flats.&#8221; Jim also points out that paraffin waxes have been around (and popular) for many years, indicating that they perform at least as well as oil based products.</p>
<h4>Chain Stretch</h4>
<p>Chain stretch is just another way to say cahin wear. Lubricate and clean your chain, and you can slow the wear. But when the chain has stretched approximately 1 mm or 1/16 inch, it&#8217;s time to install a new one.</p>
<p>Today there are a number of tools to measure chain length. Years ago you measured chain wear with a ruler. The 0 marker was placed at the center of any pin and you then sighted the 12-inch mark. On a new chain, the mark was also on the center of a pin. When that pin center wass past the 12 inch mark, the chain needed to be replaced. But it was a crude measure and the risk was that the chain had worn to the point that the freewheel was also worn and you were in for additional parts costs.</p>
<p>Today there are a number of chain wear indicators. They are well worth the cost - you will be able to replace the chain before it wears enough to harm the other drivetrain parts.</p>
<h4>Additional Information</h4>
<p>Interested in an <a href="http://www.sheldonbrown.com/chains.html">indepth site about chains and chain construction</a>? Here&#8217;s one that has all you&#8217;ll ever want to know.</p>
<p><strong>Question:</strong> I have a Davidson titanium bike with S&amp;M couplers and 9 speed DuraAce componetry. I am looking for a chain with a removable link that I can replace easily when I travel. What would you suggest that would work with my DuraAce set up? RR</p>
<p><strong>Answer:</strong> Luckily a 9-speed Dura Ace gives far more chain options than the 10-speed. Take a look at the Sram (formerly Sachs) chains. I run the top-end PC-89 model one on my road bike (9-speed Ultegra/Dura Ace) and I absolutely love it. The connection is handled by a &#8220;Power Link&#8221; that can be connected and removed without tools. I think this would be perfect for your needs. And you can even purchase extra links to keep around in case you lose one. The PC-89 goes for $44.99. <a href="http://www.sram.com/en/sram/road/chains/index.php">See more info here.</a><br />
<strong>Question:</strong>This isn&#8217;t exactly a performance question. It&#8217;s a technical question. But how often should the chain on a 9 - spd road bike be changed? An area bike shop said every 1000 km - I find that obsessive. Your opinions?- RW</p>
<p><strong>Answer:</strong>It depends on the quality of the chain and how well you maintain it. Anywhere from 1000 to 3/4000 miles. The easiest and most effective approach to maximize miles is a Park chain measurement tool for about $25 that will tell you exactly when to change it. In the long run that is the best deal. The risk in guessing is that you do not change the chain, it stretches and wears the rear cassette. When you change the chain, it then skips. The only solution is a new cassette as well (more than the price of the chain measurement tool).</p>
<h3><center><strong>Chainrings</strong></center></h3>
<p>When should chainrings be replaced? It&#8217;s easy enough to figure out when chains are worn. And when a new chain skips on cogs in back, we know it&#8217;s time to replace them. But chainrings seem to work well even when the tooth profile looks like waves about to crash on the beach.</p>
<p>&#8211; Doug K. The smaller the chainring, the more quickly it wears because each tooth contacts the chain more often. So, granny rings on triple cranksets wear fastest, and a 39-tooth ring on a double wears faster than a 52 or 53.This turns out to be convenient because you can judge chainring wear by comparing the shape of the teeth on the ring in question with the teeth on the largest chainring.</p>
<p>The chain probably won&#8217;t skip like on a worn cassette cog, though it could on a triple&#8217;s badly worn granny ring. So you might be tempted to continue using a worn ring, but consider the accelerated wear to the chain when it&#8217;s being turned by thinner and misshapen teeth. Most riders feel an improvement after a worn ring is replaced. Pedaling is smoother and perhaps quieter. Mechanics recommend new rings when they spot hooked teeth because they know the bike will run better.p How do you know? The fail-safe way is with a Park Tool Chain Wear Indicator.</p>
<p><strong>Thanks to CYCLING PERFORMANCE TIPS</strong></p>
<p></strong></p>
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		</item>
		<item>
		<title>Photos from the gallery</title>
		<link>http://trisportsxm.com/new/photos-from-the-gallery/</link>
		<comments>http://trisportsxm.com/new/photos-from-the-gallery/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:48:44 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Gallery]]></category>

		<guid isPermaLink="false">http://trisportsxm.com/new/photos-from-the-gallery/</guid>
		<description><![CDATA[A selection of photos from the last races.
2008 XTERRA Triathlon - Kayak/Bike/Run
&#160;
   
   
   

2008 ENNIA Kids Bicycle Race March 30th
    
    
   
    
2008 Kids Triathlon at Le Galion
  
  
Greenhouse Christmas Run 2007
  

]]></description>
			<content:encoded><![CDATA[<p align="center">A selection of photos from the last races.</p>
<p align="center">2008 XTERRA Triathlon - Kayak/Bike/Run</p>
<p align="center">&nbsp;</p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-start.JPG" title="xterra-start.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-start.thumbnail.JPG" alt="xterra-start.JPG" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-1st-kayaker.JPG" title="Xterra 1st kayaker" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-1st-kayaker.thumbnail.JPG" alt="Xterra 1st kayaker" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-kayakers.JPG" title="xterra-kayakers.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-kayakers.thumbnail.JPG" alt="xterra-kayakers.JPG" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-kayak-fight.JPG" title="xterra-kayak-fight.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-kayak-fight.thumbnail.JPG" alt="xterra-kayak-fight.JPG" height="85" /></a></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-susy-kayak.JPG" title="xterra-susy-kayak.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-susy-kayak.thumbnail.JPG" alt="xterra-susy-kayak.JPG" height="96" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jesse.JPG" title="xterra-jesse.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jesse.thumbnail.JPG" alt="xterra-jesse.JPG" height="96" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jp.JPG" title="xterra-jp.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jp.thumbnail.JPG" alt="xterra-jp.JPG" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-fred.JPG" title="xterra-fred.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-fred.thumbnail.JPG" alt="xterra-fred.JPG" height="96" /></a></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-eric.JPG" title="xterra-eric.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-eric.thumbnail.JPG" alt="xterra-eric.JPG" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jp-bike.JPG" title="xterra-jp-bike.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-jp-bike.thumbnail.JPG" alt="xterra-jp-bike.JPG" height="85" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-liesbeth.JPG" title="xterra-liesbeth.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-liesbeth.thumbnail.JPG" alt="xterra-liesbeth.JPG" height="96" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-eric-run.JPG" title="xterra-eric-run.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-eric-run.thumbnail.JPG" alt="xterra-eric-run.JPG" height="85" /></a></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-susy.JPG" title="xterra-susy.JPG" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/05/xterra-susy.thumbnail.JPG" alt="xterra-susy.JPG" height="96" /></a></p>
<p align="center">2008 ENNIA Kids Bicycle Race March 30th</p>
<p align="center"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/6-7-race.thumbnail.JPG" alt="6-7 Year Olds Race" height="85" />  <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/6-7-start.thumbnail.JPG" alt="Start of the 6-7 Year Olds" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/diesel-kopec-ii.thumbnail.JPG" alt="Cool &amp; Collected Diesel 4-5 Category" height="85" /> <br />
<img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/4-yar-old-tim-inguenaud.thumbnail.JPG" alt="Tim Inguenaud 4-5 Year Olds" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/mac-schonenberg.thumbnail.JPG" alt="Mac Schonenberg Over the Ramp" height="85" /> <img width="85" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/like-father-like-son.thumbnail.JPG" alt="like-father-like-son.JPG" height="128" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/4-5-year-olds-battle-it-out.thumbnail.JPG" alt="4-5 Year Olds Battle it Out" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/eva-finishing-her-lap.thumbnail.JPG" alt="Eva &amp; Mum" height="85" /><br />
<img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/6-7-year-olds-run-to-bikes.thumbnail.JPG" alt="Running to the Bikes" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/4-5-year-olds-wait-on-the-line.thumbnail.JPG" alt="Waiting on the line 4-5 year olds" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/concentration-on-the-line.thumbnail.JPG" alt="Concentration on the line" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/get-ready-get-set-go.thumbnail.JPG" alt="Get Ready…Get set…Go!" height="85" /><br />
<img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/too-fast-for-mom.thumbnail.JPG" alt="Too Fast for Mum" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/levenstone.thumbnail.JPG" alt="Levenstone" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/parents-at-ennia-kids-race.thumbnail.JPG" alt="Parents get a chance too" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/what-a-champion.thumbnail.JPG" alt="The Champion Cyclist of the Day" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/marcos-looks-for-his-chance.thumbnail.JPG" alt="marcos-looks-for-his-chance.JPG" height="85" /></p>
<p align="center">2008 Kids Triathlon at Le Galion</p>
<p><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/4-5-category.thumbnail.JPG" alt="JP explains course to 4-5 year olds" height="96" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/diesel-kopec.thumbnail.JPG" alt="diesel-kopec.JPG" height="96" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/how-many-parents.thumbnail.JPG" alt="how-many-parents.JPG" height="96" /></p>
<p align="center"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2007/12/10-to-12-category.thumbnail.jpg" alt="10-to-12-category.jpg" height="85" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/6-7-year-olds-start.thumbnail.JPG" alt="6-7-year-olds-start.JPG" height="96" /> <img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2008/04/mac-in-triathlon.thumbnail.JPG" alt="mac-in-triathlon.JPG" height="96" /></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2007/12/the-green-house-run-2007.pdf" title="Greenhouse Christmas Run 2007">Greenhouse Christmas Run 2007</a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/12/the-green-house-run-2007.pdf" title="the-green-house-run-2007.pdf"></a></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/1.jpg" title="1.jpg" rel="thumbnail"><img width="128" src="http://trisportsxm.com/new/wp-content/gallery/2007/09/1.thumbnail.jpg" alt="1.jpg" height="94" /></a> <a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/2.jpg" title="2.jpg"></a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/5.jpg" title="5.jpg"> </a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/2.jpg" title="2.jpg"></a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/ctop_page_1.jpg" title="ctop_page_1.jpg" rel="thumbnail"><img width="90" src="http://trisportsxm.com/new/wp-content/gallery/2007/09/ctop_page_1.thumbnail.jpg" alt="ctop_page_1.jpg" height="128" /></a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/2.jpg" title="2.jpg"></a></p>
<p align="center"><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/2.jpg" title="2.jpg"></a><a href="http://trisportsxm.com/new/wp-content/gallery/2007/09/ctop_page_1.jpg" title="ctop_page_1.jpg"></a rel="thumbnail"><img width="267" src="http://trisportsxm.com/new/wp-content/gallery/2007/09/5.jpg" alt="5.jpg" height="204" /></p>
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		<title>Kayak for Beginners</title>
		<link>http://trisportsxm.com/new/kayak-for-beginners/</link>
		<comments>http://trisportsxm.com/new/kayak-for-beginners/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:45:06 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Kayaks]]></category>

		<category><![CDATA[Tip of the week]]></category>

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		<description><![CDATA[ Kayak Paddling Tips for Beginners:
To move the your kayak forward, you need to anchor the blade so that the boat moves and not the paddle. A great forward stroke adds speed to your boat with very little turning forces. How do you do that?
Newton could have been a paddler when he described in his [...]]]></description>
			<content:encoded><![CDATA[<p> <strong><img src="http://trisportsxm.com/img/kayak_pic.jpg" align="left" height="200" width="181" />Kayak Paddling Tips for Beginners:</strong></p>
<p>To move the your kayak forward, you need to anchor the blade so that the boat moves and not the paddle. A great forward stroke adds speed to your boat with very little turning forces. How do you do that?</p>
<p>Newton could have been a paddler when he described in his third law that &#8220;for every action there&#8217;s an equal and opposite reaction&#8221;. He&#8217;s saying that the boat reacts to forces applied by the blade. Therefore, we need to anchor the blade in a precise way in order to get the boat to react as desired.</p>
<p>A strong forward stroke is short, entering near the toe and ending before the hip. It is done close to the side of the boat to decrease spin forces. The strongest stroke is powered by the torso, not the arms. The shaft is diagonal as it enters the water and just past vertical as it exits. This is controlled by the upper hand. To punch the top hand forward moves the blade through the power phase too quickly and scoops water. Remember, we don&#8217;t want to move the paddle, we want to move the boat. So, don&#8217;t punch your top hand during the stroke.</p>
<p>Do push from the top shoulder, and leave the top hand where it was just prior to the plant. Now, let&#8217;s look at the 4 phases of the forward stroke:</p>
<p>1. The Windup or Glide Phase. In the glide phase the body is storing up energy, just as a batter does before he swings at the pitch. Sit upright with a slight forward cant. Without leaning forward, rotate and reach the blade as far forward as you can. Do so while holding the shaft approximately head high. Windup the torso so that the lead hand, shoulder and side of the leading rib cage twist as you reach for full extension. The top hand stays near your helmet. From the side view your shaft is near horizontal.</p>
<p>2. The Catch. Plant the blade fully by spearing it into the water near your toes. Viewed from head-on at the start of the catch, the shaft is near vertical, but from the side it is diagonal. This sets you up to have the most effective blade angle once the catch is complete. (Notice that the boat is moving forward as you plant the stroke, changing the angle of the shaft. A diagonal plant very quickly becomes vertical without changing the position of the arms.) A rushed catch results from pulling with the lower arm before the blade is fully anchored and is evidenced by splashing. You don&#8217;t want that blade to move so keep the lower arm straight.</p>
<p>3. The Power Phase. Power comes as the abs, lats, obliques and rhomboids (attached by the arm to the blade) contract, swinging the opposite shoulder forward, while simultaneously driving forward the foot on the same side as the blade. The lower arm stays straight until the stroke is done and the top hand stays passive near the helmet. (Punching the top hand changes the nearly vertical blade into a scooping one. The reaction to scooping drives the bow down, not forward.)</p>
<p>4. The Release. As our neurons may not keep up with the speed of the boat, we may need to think about removing the blade from the water about the time the knee area has traveled to the blade. This will ensure that the blade is out by the time it is even with the hip. Little forward propulsion occurs once the hip passes in front of the blade due to the scooping angle. It&#8217;s time to get the blade out and wind up for the next stroke.</p>
<p>Not only is the &#8220;when to release&#8221; important, but also the &#8220;how&#8221;. The least amount of effort is expended when the elbow bends to release the blade from the water by lifting out to the side (chicken winging) rather than pulling back and up (scooping. This release is so effortless that many paddlers trying it for the first time feel that they aren&#8217;t working hard enough. The confusion arises about exactly when during the stroke one should feel effort, and with which body parts. The effort desirably comes during the power phase from the torso muscles and not from the arms during the release.</p>
<p>As the release occurs, a common error is to simultaneously drop the new lead hand, giving no time to maximize rotation and extension for the next stroke, no time to store up the force. Remember that rotation occurs with both blades out of the water during the glide phase.</p>
<p>A drill to help develop a good forward stroke is to place your top hand on top of your helmet so that it serves as a pivot point. Without leaning forward, twist your torso and spear your blade fully in the water in front of your big toe with a straight lower arm. Without bending that arm and while keeping the top hand on top of your helmet, use your torso to unwind and drive the boat forward. As your blade nears your thigh, bend the lower arm and exit the blade out to the side, as described above</p>
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		<title>Kayak Runner Challenge</title>
		<link>http://trisportsxm.com/new/kayak-runner-challenge/</link>
		<comments>http://trisportsxm.com/new/kayak-runner-challenge/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:42:46 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Old Gallery]]></category>

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		<description><![CDATA[1st Annual Chesterfields to Plum Beach Kayak/Runner Challenge 
 19 Aug 2007
 
					
					
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			<content:encoded><![CDATA[<p align="center"><strong><a href="http://trisportsxm.com/CtoP070819.htm">1<sup>st</sup> Annual Chesterfields to Plum Beach Kayak/Runner Challenge </a><br />
<a href="http://trisportsxm.com/CtoP070819.htm"> 19 Aug 2007</a></strong></p>
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		<title>Kids Bicycle Race</title>
		<link>http://trisportsxm.com/new/kids-bicycle-race/</link>
		<comments>http://trisportsxm.com/new/kids-bicycle-race/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:40:59 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Old Gallery]]></category>

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		<description><![CDATA[Ennia Kids Bicycle Race April 
1st 2007
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			<content:encoded><![CDATA[<p align="center"><strong><a href="http://trisportsxm.com/ennia070401.htm">Ennia Kids Bicycle Race April </a></strong><br />
<strong><a href="http://trisportsxm.com/ennia070401.htm">1<sup>st</sup> 2007</a></strong></p>
<p align="center">&nbsp;</p>
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		<title>Kids Triathlon</title>
		<link>http://trisportsxm.com/new/kids-triathlon/</link>
		<comments>http://trisportsxm.com/new/kids-triathlon/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:38:50 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Old Gallery]]></category>

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		<description><![CDATA[3rd Annual Dr. Roots Aloe Juice Kids Triathlon
18 Feb 2007

					
					
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			<content:encoded><![CDATA[<p align="center"><strong><a href="http://trisportsxm.com/draj18feb.htm">3<sup>rd</sup> Annual Dr. Roots Aloe Juice Kids Triathlon<br />
18 Feb 2007</a></strong></p>
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		<title>Mountain Bike Race</title>
		<link>http://trisportsxm.com/new/mountain-bike-race/</link>
		<comments>http://trisportsxm.com/new/mountain-bike-race/#comments</comments>
		<pubDate>Sat, 22 Sep 2007 23:37:03 +0000</pubDate>
		<dc:creator>Susy</dc:creator>
		
		<category><![CDATA[Old Gallery]]></category>

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		<description><![CDATA[Diamonds International Mountain Bike Race
28 Jan 2007

					
					
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			<content:encoded><![CDATA[<h4 align="center"><a href="http://trisportsxm.com/dim28jan.htm">Diamonds International Mountain Bike Race<br />
</a><a href="http://trisportsxm.com/dim28jan.htm">28 Jan 2007</a></h4>
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