care for a decade.
Southwestern
Vermont Medical Center is now a member of Dartmouth Health.
Exceptional care is our specialty.
And it’s only getting better.
When the unexpected happens, you can rely on Southwestern Vermont Medical Center (SVMC) to provide exceptional care and comfort, with a team that is nationally recognized for excellence in emergency nursing.
Southwestern
While we’ve been partners for years, Southwestern Vermont Medical Center and Dartmouth Health are coming even closer together to provide better care. As a member hospital, we bring you improved access, upgraded technology and expanded specialty care including cancer treatments, orthopedics and heart and vascular care.
The Kendall Emergency Department (ED) at SVMC was recently selected as a recipient of the Emergency Nurses Association’s 2024 Lantern Award® for demonstrating excellence in leadership, practice, education, advocacy, and research performance. SVMC’s ED was one of 94 departments nationwide to be recognized, and the first in Vermont
Vermont Medical Center is now a member of Dartmouth Health.
Learn more at svhealthcare.org
While we’ve been partners for years, Southwestern Vermont Medical Center and Dartmouth Health are coming even closer together to provide better care. As a member hospital, we bring you improved access, upgraded technology and expanded specialty care including cancer treatments, orthopedics and heart and vascular care.
So now, the great care you’ve always received from SVMC will be even better. All right here, close to home.
So now, the great care you’ve always received from SVMC will be even better. All right here, close to home.
The Lantern Award showcases ED accomplishments in incorporating evidence-based practice and innovation into emergency care. Congratulations to our skilled and compassionate team for achieving this prestigious honor.
At SVMC, exceptional care is not only our specialty, it’s our mission.
Learn more at svhealthcare.org
The nursing team at the Kendall Emergency Department at Southwestern Vermont Medical Center.
VERMONT SPORTS
OUTDOOR MAGAZINE
PUBLISHER
ON THE COVER:
Liz Wolf leads the pack at the Women’s Drop Ride she co-founded with Sarah Livingston.
Angelo Lynn - publisher@vtsports.com
EDITOR/CO-PUBLISHER
Lisa Lynn - editor@vtsports.com
DESIGN & PRODUCTION
Shawn Braley
EDITORIAL INTERNS
Alaena Hunt, Lucia Lovell
MEDICAL ADVISORY BOARD
Dr. Nathan Endres, Dr. David Lisle, Dr. James Slauterbeck —University of Vermont Robert Larner College of Medicine; Orthopaedics and Rehabilitation; Jamie Sheahan, M.S., R.D.
CONTRIBUTING EDITORS
David Goodman, Brian Mohr, Phyl Newbeck, Leath Tonino, Jeb Wallace-Brodeur
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Harris Gerner | (802) 388-4944 frontdesk@addisonindependent.com
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VERMONT SPORTS IS A PROUD MEMBER OF
5 The Start
The Women Changing Sports
The new star athletes don’t need to win.
7 Clubs Join the Club
Whether you are fast or slow, a trail runner or marathon roadie, there’s a run club for you in Vermont.
10 Health
The New Science on Protein
How much do athletes really need?
14 Feature
Dropping In
How a women’s gravel ride is building fast riders and fast friendships.
20 Feature
Adventure Dog Winners
Meet the winners of our annual Adventure Dog Contest.
22 Feature
The Dog Hiking Challenge
Have you done these 35 hikes?
28 Featured Athlete
Climber. Ultra Runner. ER Doctor A chat with a Bennington runner and bartender altered the course of Trey Dobson’s life.
30 Calendar Race & Event Guide
34 Endgame
The Bike That Saved My Life
Mark Redmond’s old Trek may have saved his life. It may save others, as well.
The deadline for the Nov/Dec. issue of Vermont Sports is October 16. Contact lisa.lynn@vtsports.com today to reserve your space.
Photo by Jacob Hannah
Members of the Long Trail Running Club run on many trails, and they are not above stopping to pose for a selfie when the views are this good. See our story on p. 7.
THE WOMEN CHANGING SPORTS
WHAT HAVE VERMONT’S ILONA MAHER, ELLE ST. PIERRE AND MIRNA VALERIO DONE FOR SPORTS?
Who would have bet that after the glitter of the Paris Olympics settled on the Champs Elysees that the breakout star of the Games would be…a female rugby player from Burlington, Vermont?
Yes, Ilona Maher was part of a team that won a bronze medal. But how did that earn her more exposure than nine-time gold medalist swimmer Katie Ledecky?
How did Maher, a muscular 5’10, 200-lb woman with a BMI index of 30 (technically obese) and cellulite she proudly displays on her social media end up on the digital cover of Sports Illustrated? How did the 28-year-old who brings her opponents to the ground with a lunge join “Dancing with the Stars?”
There appears to be a simple answer: Maher has made body positivity a consistent message in her social media. She has told her 2.4 million Tik Tok followers it is OK to have cellulite and broad shoulders, and to be a fierce competitor.
She is not the only Vermonter to share this message. Montpelier-based Mirna Valerio has parlayed her success as the author of her blog Fat Girl Running into a best-selling book and sponsorships from the likes of luluemon, L.K. Bean, Leki USA and Darn Tough Vermont.
Elle St. Pierre, the World Champion runner in the 3,000-meters made it to the finals in the 1,500 at the Paris Games. But the images of her that may have made lasting impressions are the Times Square billboard of her running with a pregnant belly and photos of her holding her young son Ivan after races.
So, yes, these women are bringing body
positivity to the forefront, but there’s something else they are changing. Suddenly, the images are not about winning, not about pain and suffering and chest-thumping effort and sweaty endurance.
Mirna Valerio sums it up in a recent Instagram post: “Goal: clock 12 hours of joyful running per day.”
It’s that word: Joy.
What comes through with all three women is the joy their sports bring them. It’s a joy that transcends winning or losing. It’s a joy that has been there when no one was watching and will most likely be there when the media move on to the next big thing. It’s a joy that allows them to be playful, to laugh at themselves and to shrug off failure and success with equal amounts of grace and humility.
In this issue, Chris Hadgis writes about the Women’s Drop Ride in “Dropping In,” a group ride that embrace this spirit of fiercely pushing yourself all while laughing, making friends and supporting others.
Perhaps this spirit has always been there in the run clubs (see “Join the Club”) and social rides that so many amateur athletes enjoy.
But what Maher, St. Pierre and Valerio have done is taken it to the elite level, broadcast it to the world and reminded us that the reason to pursue any sport isn’t to win, to have six-pack abs or a bikini-ready body, but to experience the joy of pushing yourself.
—Lisa Lynn, Editor
Come Ride With Us
Ilona Maher, in a glamour shot by photographer Beau Greely for Women’s Health
SNOW SEASON
HANNAH KEARNEY
MARY WALSH, HOST GIGI RUF TODD RICHARDS
RUN CLUB Join The
THE LONG TRAIL RUNNING CLUB IS JUST ONE OF VERMONT'S MANY CLUBS WHERE RUNNING IS A SOCIAL SPORT. BY LINDSAY BUDNIK
It’s a Thursday evening in August when a group of 25 runners congregate at Leddy Park in Burlington for a 4.5-mile run. Runners new and old show up. Many arrive after a long workday and are looking to decompress, socialize, and squeeze in some exercise. The group is abuzz with energy, ready to take on the local trails that pass along the shores of Lake Champlain.
The night’s run explores the Rock Point and Arms Forest trails in the new North End of Burlington. After group introductions, the mass of runners darts off single file into the woods, carefully navigating clusters of rocks and roots. Participants run at their respective paces, chatting along the way, and stopping occasionally to regroup and snap a few lakeside selfies.
Some opt to shorten the run and turn back at the 3-mile mark after the Rock Point Loop. The evening ends with a post-run gathering at Leddy Beach, coolers and blankets in tow. Several cool off with a dip in the lake
and we all watch the sunset.
The Thursday night social run has been a year-round weekly staple for 15 years. Organized through the Burlington-based Long Trail Running Club (LTRC), it is a cherished time to catch up with friends, make new ones, and get a hit of endorphins—all in a welcoming, inclusive environment.
After moving to Burlington from
California, Rachel Buel started running with LTRC in 2014. An outdoor enthusiast who knew only one person in the state at the time, she joined the group “to meet other folks who liked playing outside (and hopefully make some friends!)” Buel became hooked:
“The sport of trail running has been nothing short of transformative for me—it has helped me build self-trust
and resilience that has spilled over into other areas of my life. LTRC made running trails (and even ultra distances) less intimidating—because you had the support of a community.”
Buel’s business, Base Camp Wellness, focuses on strength and conditioning for outdoor athletes of all levels. She said, “My personal goal is to keep playing in the mountains for decades—I want to be the 80-yearold lady hiking up Mount Mansfield, drinking her thermos of coffee and eating a croissant up top. So, I train accordingly.”
In 2019, Buel took on a leadership role for LTRC when its previous organizer moved out of state, and the group was at risk of shutting down. “It has been such a great source of community, friendships, and knowledge of local trails, and I wanted to keep it alive!” she said.
As its leader, Buel further cultivated LTRC’s signature “come as you are” ethos, with accessibility and inclusion as cornerstones. Many bring their dogs
The Long Trail Running Club makes fun a priority with year-round trail runs in Burlington and beyond. Courtesy photo
along for runs, and there are usually a couple of different distance options, with some choosing to simply go for a walk. Membership is $5 per year. “We want to create a safe and fun space,” said Buel. “Folks are always welcome to cut the run short and meet us after to hang out—with zero judgment.”
For Buel, LTRC took on new meaning through different stages of life, especially when she transitioned to motherhood for the first time. “As a lifelong athlete, pregnancy and early motherhood can be challenging—it feels like you ‘put that part of your identity on the shelf’ for a while. It can also feel a bit lonely—you go from wearing many hats to having one (very important, fulfilling, but also exhausting) role as a parent and caregiver,” she said.
Buel emphasized how LTRC enabled her to continue the Thursday night social runs throughout her pregnancy, eventually choosing to walk with a few others while the group ran. This routine continued even after her baby was born, bringing him in a stroller to walk and catch up with the group at the social hour afterward. Buel said, “It benefitted my physical and mental health immensely and was a muchneeded social connection during a difficult time.”
LTRC’s membership saw a boost since the pandemic, when remote workers or those seeking a geographic change, would join for a run. Ethan Ely, a water resources engineer who relocated to Burlington from upstate New York last summer, checked out LTRC on the recommendation of his coworker. “Back in New York, I struggled to make friends and become part of a community for years. I decided to move to Vermont to get a restart and try again,” he said. “LTRC was a game changer for me! It felt so special to meet people equally interested in making friends as I was.”
Jordon Tourville, an ecologist in Burlington, started running with LTRC to stay active through the winter. LTRC provided motivation to exercise consistently during those cold, dark nights, but even more so, it fostered a sense of place within a caring community rooted in common values. Tourville said, “I discovered a greater sense of self and purpose, and I can honestly say that nothing within recent memory has been more important to my growth than this group.”
While LTRC is a social running group, it has no shortage of serious runners. Sal Acosta of Montpelier, an LTRC member since 2022, has run the Vermont City Marathon ten times
The LTRC doesn't stop when the ground freezes. Instead, they put on their own version of the Winter Olympics. Courtesy [hoto
and the Mad Marathon, a marathon in Vermont’s Mad River Valley, eight times. Last fall, he ran his first ultramarathon on Ascutney Mountain, the Vermont 50, a 50K (31-mile) race. “Running has been a great way to maintain my mental and physical wellbeing. LTRC provides opportunities for me to connect with others who have similar goals and create nice relationships,” Acosta said.
What sets LTRC apart from Acosta’s perspective is the consistent turnout of runners all year long. It’s not uncommon for at least 20 people to show up for a run in the dead of winter. This core group promotes a sense of camaraderie that encourages people to get out the door when motivation might wane. “All year long, there are some regulars who bring a real sense of familiarity to the runs,” he said.
In addition to the Thursday night social run, LTRC hosts various other runs and activities throughout the year. The Sunday morning “Scout and Scamper” run leaves from Scout Coffeehouse in Winooski and explores local trails, including Casavant and Gilbrook nature areas, and then convenes for coffee and treats postrun. Last fall, the group ventured to Yates Family Orchard in Hinesburg for a “Dreemee Run”—a four-mile run followed by the orchard’s famed “Dreemee”—a cider donut topped with a maple creemee. Others have organized summer hikes in the Green Mountains and Adirondacks, and Nordic skiing at Trapp Family Lodge during the winter.
In 2023, the running apparel company Janji became LTRC’s sponsor.
Inspired by LTRC’s distinct community and its social take on running, Janji donates a monthly stipend for special events. An annual highlight includes the “LTRC Prom,” which this year featured a “high-visibility” theme, and runners showed up in an array of neon and reflective clothing. In honor of the
2022 Beijing Winter Olympic games, the group held the “LTRC Olympics” and competed in sneaker speed skating, broomball, and a polar plunge.
“I always tell folks new to the group that ‘running is a completely optional part of our run club’...and, I truly mean it,” Buel said.
6 SOCIAL RUN CLUBS
YOU DON’T HAVE TO BE A SERIOUS RUNNER TO KEEP PACE AT THESE RUN CLUBS.
LONG TRAIL RUNNING CLUBBURLINGTON
LTRC was established to promote trail running in the Burlington area and embrace diverse experience levels. Ages ranging from 20s through 60s and paces span from 7:00 to 12:00 minutes per mile. The website reads: “We’re a beautiful hodgepodge of trail-loving runners. Our ‘regulars’ include new-to-town folks, beginner runners, road runners who are new to ‘hitting the dirt,’ speed demons who chase personal records, or that elusive Boston unicorn.”
Founded in: 2009. Membership: There are currently 280 LTRC members on its Meetup.com site, and event attendance is routinely in the 30s. Weekly runs : LTRC is truly communityled, with over 30 volunteer organizers leading the group runs. The Thursday social run leader rotates weekly, with details posted on Meetup. com. .Signature events: While LTRC does not host races, it regularly supports local ones, for instance, by organizing 3- to 5- person relay teams for the Vermont City Marathon, and a LTRC team for the Heady Trotter Four-Miler in in Stowe. Why join? The social runs occur year-round,
necessitating headlamps and reflective gear for visibility in the winter. They range from four to six miles, leaving from various parks, breweries, and restaurants in the greater Burlington area, exploring nearby trails such as Red Rocks, Sunny Hollow, Rock Point, and the Intervale. Runs also occur on bike paths and roads, especially during the winter, when traction becomes more challenging with snow and ice. After the run, the group unwinds with food and drinks. During the summer and fall, LTRC hosts occasional runs in Central Vermont, including Stowe, Waterbury, the Mad River Valley, and on the Long Trail itself. longtrailrunningclub.com/
GREEN MOUNTAIN ATHLETIC ASSOCIATION - BURLINGTON
Based in Burlington, one of the oldest running clubs in the state attracts runners from Chittenden County and beyond.
Founded in: 1970 Membership: 500 Superstars: Huntington resident Kasie Enman was an All-American while competing in track and field for Middlebury College and won the 2006 U.S. snowshoe racing championships.
In 2011 she won the individual title at the World Mountain Running Championships. She tied for second in the Skyrunning World Series Ultra category in 2014. Another member, Teage O’Connor set a world record for the fastest barefoot 100K in 2017, completing the 62-miles in seven hours and 13 minutes. He’s also known for training and running barefoot. Weekly runs: The club has historically gathered at the UVM track every evening at 5:30 p.m. for track workouts. Groups also meet for long runs on the recreation paths and sidewalks on Sunday mornings starting at 8 a.m. at The EDGE in South Burlington. Signature events: The GMAA organizes a full calendar of 13 races from February through November. Some of the biggest and most popular runs have included the Clarence DeMar 5K, a flat and fast out-andback in South Hero usually held on the Fourth of July. The Green Mountain Marathon is slated to hold its 50th running October 18, in South Hero. Why join? Says Alex McHenry, “We encourage each other, and we’re all at different levels. If positive energy is what you look for, this club is for you. gmaa.run
CENTRAL VERMONT RUNNERSMONTPELIER
“This has been a dedicated group with excellent volunteers that have kept it going,” says Andy Shuford, a club member and past president. “We’ve had great continuity and have kept this club active from generation to generation.” Part of passing the sport onto the next generation is the club’s support of local youth running programs including Girls On The Run and high school and middle school track and field programs.
Founded in: 1980 Membership: 200 Superstars: Adamant resident Donna Smyers continues to dominate age groups as a triathlete and runner. Bob Murphy, who is in his 80s, is one of the club’s founders and has won his share of races . He continues to run. Weekly runs: Starting in the spring and running until October, CVR usually hosts a long-standing Tuesday evening “fun run” on the Montpelier Bike Path along the Winooski River. All the runs are outand-back and distances include two, four, and six miles. Signature events : The Central Vermont Runners has organized a 16-race series. Popular races include the Mutt Strutt, a three-mile fun run for pups and their owners in Little River State Park; runs in Groton State Forest and the Leaf Peepers Half Marathon and the upcoming Autumn Onion (run in costume). Club members accumulate points for an overall champion determined at the end of the year. Why join? “This is an active club that’s great for running and for socializing,” says Shuford. “We’re focused on helping the community as well.” https://cvrunners.org/
MARBLE VALLEY RUNNERS - RUTLAND
If you love dirt trails join this central Vermont group for runs on the Pine Hill network close to downtown Rutland. Often, runs are done after work by headlamp, with snacks and beer after.
Founded in: 2005 Membership: 100 Superstars: Group runners regularly have a strong showing in a series of six 5K races organized by the Rutland Recreation and Parks Department. “I try to win all of those,” says group admin Joel Flewelling. Weekly runs: On Tuesday evenings at 6:30, the group typically takes to the trails at Pine Hill Park, a sprawling network of 16 miles of singletrack trails spread across 325 acres and just a short distance from downtown Rutland. In the winter, runs transition to the streets around Rutland.
After the run, the group heads out for beers and dinner. On 9 a.m. on Saturdays, the group takes to the trails again for longer distances, between 5K and 10K. Signature events: The club organizes a New Year’s Day fun run. Why join? “Come out and try it, everyone is welcome,” says Flewelling. “It doesn’t matter how fast or slow you think you are, everyone is welcome. Having that group that you see every week is a great sense of community.” facebook.com/groups/87713820578/
NORTHERN BORDER RUNNING CLUBNEWPORT AND THE NORTHEAST KINGDOM
While Vermont native Mike Nolan was living in Boston, he fell in love with the road racing community. He returned to the Northeast Kingdom nearly a decade ago. “When I moved back, I noticed
Newport. Why join? “There’s only so much that’s happening from an events standpoint in the Northeast Kingdom,” says Nolan. “But if you start to make the radius 40 to 50 miles, there’s quite a bit that’s happening. The running club helps connect people with these events and with each other.” https://northernborderrc.wixsite.com/nbrc
UPPER VALLEY RUNNING CLUBLEBANNON, NH; HANOVER, NH; THETFORD, VT; NORWICH, VT
Based out of the Lebanon Recreation Department, this running club draws runners from Vermont and New Hampshire to weekly runs. The group welcomes competitive and recreational runners to their road runs.
there was a lot of mountain biking and crosscountry skiing, but a gap for running.” he says. He connected with another local, Paul Chambers, to train for races and the two, along with their wives, starting a running club. “The four of us created the Northern Border Running Club with the mission of encouraging active and healthy lifestyles in the area and building a community that brought people together for running, walking or other healthy activity.”
Founded in: 2017 Membership: 246 Superstars: Derby resident Aleksei Bingham graduated from North Country Union as the indoor track and field state record holder in the 1,500-meter run. He won three state championships (1,500 and 3,000 indoors, 3,000 outdoors). As a senior, he ran the fastest time in the state in the 3,000 outdoors and was the ninthfastest miler at the indoor New England High School Championships. Weekly runs: Weekly runs typically start after Memorial Day and go from June to late September. Runs alternate between the track at the North Country Union High School or at the Memphremagog Ski Touring Trails in Derby. Distances are determined by individual walkers or runners and can range from three to five miles. There is also a four-week Run the North 5K series. Signature events: The Main Street Mile is an annual one-mile race in the center of downtown
Founded: 2011 Membership: 300 Superstars: Locals Ben and Sarah True have been two top-performing club members though now often run their own events via Northwoods Athletics. Sarah represented the United States in triathlon in 2012, finishing in fourth place, and at the 2016 Summer Olympics while Ben is a track and field and cross-country athlete who has won two IAAF Cross Country championships and won numerous road races including the 10K and 5K road race championships. Weekly runs: The club typically holds Tuesday Night Track, or as they call it, “TNT,” at 5:30 p.m. the Hanover High School track or at Dartmouth College’s Memorial Field track complex. In the winter, the workouts transition to laps around Occom Pond near Hannover or hill repeats on Tuck Drive. The club has become involved in the nationally-popular Couch to 5K program and has started their own group that meets on Tuesdays. Saturday group runs started in downtown Lebanon at Omer and Bob’s at 9 a.m. and ranged from five to ten miles. Pastries and coffee follow at Lucky’s Garage Cafe. Signature events: The Upper Valley Running Club participates annually in the New Hampshire Grand Prix, competing alongside eight other clubs. The Grand Prix is a series of eight races that starts in March and runs through October. The group also organizes and coordinates six to eight races in the Upper Valley Running Series ranging from 5K to 12K. Why join: Group organizer Jim Burnett says the group has been a great resource for those looking to start running or just entering the Upper Valley community. “We’re all inclusive,” he says. “We’re kindred spirits who love to run. You don’t have to be a super speedy runner to have a good time.” http://uppervalleyrunningclub.org/
Lindsey Budnik runs with the Long Trail Running Club. Club profiles compiled by Evan Johnson.
HAVE A GREAT CLUB WE SHOULD KNOW ABOUT? VERMONT SPORTS? EMAIL US YOUR INFORMATION AT EDITOR@VTSPORTS.COM
Top: Central Vermont Runners gather for a talk by running coach Heidi Caldwell. Bottom: Kids take off on the Barre Town spring run. Courtesy photos.
NUTRITION THE NEW SCIENCE ON PROTEIN
HOW MUCH PROTEIN DO ATHLETES REALLY NEED? NEW STUDIES ARE CHALLENGING THE OLD PARADIGMS ABOUT HOW TO BUILD MUSCLE
BY JAMIE SHEAHAN, M.S., R.D.
Everyone wants stronger muscles. Look no further than Instagram or TikTok and you’ll find an endless stream of shirtless people flexing in the mirror and clips featuring strength circuits that promise enviable six packs and abs.
Thirst trap pics aside, athletes are fully embracing strength training thanks to increasing awareness of just how important building muscle is for not just athletic performance, but also for long-term health. Even cardio diehards are carving time out of their usual runs and rides to hit the weights.
In addition to pumping iron, athletes are embracing high protein diets, opting for protein shakes and meat-centric meals over heaping bowls of pasta or rice. Coupling strength training with higher protein intake makes sense if you want to build muscle. But just how much protein is needed to support that training, or more specifically how it should be consumed, has recently been called into question
To understand where this recent
controversy stems from it is helpful to understand a bit of the science behind muscle maintenance and growth.
Skeletal muscle is a very dynamic tissue, constantly renewing itself through the processes of muscle protein synthesis (MPS) and muscle protein breakdown (MPB). When MPS exceeds MPB, the resulting positive net protein balance supports skeletal muscle mass growth, also known as hypertrophy.
Strength training factors in by creating micro-tears in muscle fibers. These micro-tears signal the body to repair and strengthen the damaged fibers, a process that involves both MPS and MPB. Amino acids, the building blocks of proteins, are crucial for MPS as they help rebuild the muscle fibers stronger and thicker. When MPS exceeds MPB, muscle growth occurs.
To put it simply, strength training initially results in the damage and the breakdown of muscle tissue, only to prompt the body to repair this damage afterward by creating new muscle that is greater in mass than before.
However, no amount of hard work in the weight room or quad-scorching hill repeats will effectively build muscle without proper nutrition.
Those aforementioned amino acids are critical to MPS. Numerous studies examining post-exercise nutrition found that subjects who failed to consume protein in the hours after resistance training actually decreased their muscle mass over time compared to those who included protein following an exercise bout.
HOW MUCH PROTEIN?
Just how much protein is ideal to maximize gains has been established by studying the rates of MPS and MPB with varying “doses” of protein after exercise. It’s no coincidence that almost every protein powder you’ll find on store shelves clocks in at around 20 to 25 grams of protein. This amount was first established by a 2009 study evaluating MPS in resistance-trained men who consumed egg protein after leg exercises. Researchers found MPS plateaued at 20 grams of protein with no further
increase when subjects consumed 40 grams of protein. These findings were corroborated by subsequent studies and as such 20 grams of high-quality protein was considered sufficient to maximize the anabolic response, with higher amounts being unnecessary. The implication being that more protein doesn’t yield more muscle gains after that 20-grams mark.
Ever since, the idea that the human body can only use about 20 grams of protein for MPS post-exercise has been a cornerstone of dietary recommendations.
Instead of contributing to bigger and stronger muscles, any protein consumed beyond that threshold would instead be oxidized to meet energy needs or stored as fat.
Logically, individuals looking to gain muscle would target this mark to optimize their ability to support MPS. However, doing so is easier said than done given the total amount of protein athletes must consume over the course of a day.
Depending on training intensity and duration as well as the individual,
Strength training heps build muscles by providing micro tears in the fibers. Protein helps rebuild the fibers but the question is, how much do you need? Photo Adobe Stock.
protein recommendations for endurance athletes range from 1.0 g/ kg of body weight to 1.6 g/kg of body weight per day.
That means a 150-pound endurance athlete should consume anywhere from 68 to 109 grams of protein per day. Protein requirements for athletes participating in strength and power sports increase to 1.6 to 2.0/kg of body weight per day. That leaves a little room for subjectivity as to whether an athlete aims for a daily protein goal on the higher or lower end of either range.
Regardless, until recently, it seemed well-established that daily protein intake must be spaced out into smaller 20-gram servings to be effective.
This can feel like a major undertaking for athletes with high protein needs. Distributing their daily protein requirements into smaller “doses” can require four to five meals plus a protein-based snack or two for athletes with high intensity training or regular strength training sessions
Carving out the time to actually prepare and consume these frequent feedings can feel tiresome if not altogether impossible.
WHAT DID THE NEW STUDY FIND?
However, a recent study published in Cell Reports Medicine could change this approach entirely and make those lofty protein goals a lot easier to hit.
To put the 20- to 25-grams theory to the test, researchers randomly assigned healthy young men to drink a milk-based protein beverage with either 0, 25, or 100 grams of protein following an hour of intense full-body resistance training. Over the next 12 hours, researchers monitored the subjects’ rate of protein absorption and MPS as well as their total body net protein balance. Unlike previous studies that showed no increase in MPS beyond 20 grams, the study found a dose-response relationship.
The subjects who consumed 100 grams of protein had almost 30% greater MPS in the 12 hours after their strength training session compared to those who consumed just 25 grams of protein.
As predicted, the zero-gram subjects were seriously lacking in MPS despite their exhaustive efforts hitting the weights. Essentially, the more protein the subjects consumed, the more protein they were able to use to build muscle.
According to Jorn Trommelen, the lead researcher on the study, the
results call into question current dietary guidelines that recommend an equal distribution of protein over the course of the day to support muscle growth. The study results seem to indicate that there is no “cap” on how much protein can be used for MPS. What that boils down to is: we can reap the same muscle building benefits from consuming all of our protein in one or two meals instead of spacing out those cumbersome smaller feedings.
Don’t get me wrong, I love a good ground breaking study, but that’s an awfully big leap. While there is the potential for Trommelen’s research to be a game changer we are a far cry from suggesting that research supports skimping protein all day only to finish the day off with a 12-ounce
amount of protein for MPS. That means a hulking body builder likely requires more protein to optimize MPS than an individual with an average build.
Another consideration is the type of exercise performed. The study put subjects through what could only be classified as a brutal full-body workout designed to maximally stimulate MPS.
As much as most individuals would like to think they push their bodies to the limit during their workouts, strength training in a research setting with scientists monitoring every repetition to ensure they are completed to a satisfactory degree is likely a lot more challenging.
It is well established that the amount of MPS stimulated by resistance training is highly variable depending on the intensity at which it is performed. Thus, not pushing oneself to muscle failure with each exercise performed could decrease MPS thereby rendering protein consumption beyond 20 grams ineffective for increasing MPS.
Another sticking point with the applicability of the study is the type of protein used. Almost all previous studies establishing 20 grams of protein as the cap for optimizing MPS provided subjects with whey protein. However, Trommelen administered a milk-based protein that was 80% casein. Casein and whey are akin to the tortoise and the hare in terms of how quickly they are digested and absorbed.
steak coupled with a side of eggs and washed down with a double scoop of protein powder. There are a number of factors to consider in evaluating just how revolutionary the study results are.
For starters, the study was conducted on a small sample size of healthy recreationally trained young men. Previous studies that supported 20 grams of protein as the ideal amount to maximize MPS were largely conducted on higher level athletes with more extensive training. It is also unclear if higher doses of protein would be as beneficial for completely untrained individuals, older adults or females. There is also the question of body size; it has been theorized that individuals with a higher amount of skeletal muscle mass can use a higher
Casein is processed by the body much more slowly whereas whey is typically absorbed within an hour of consumption. It is understandable then that MPS remained elevated even 12 hours after ingesting the 100gram protein beverage as it was still being absorbed. Conversely, had the subjects been administered purely whey protein it is quite possible that the results would have been more in line with prior studies showing MPS topping out at 20 grams of protein. That’s a lot of conjecture, but until more studies are done, we simply don’t know, which brings us back to that big leap in logic.
Lastly, and arguably most importantly, is recognizing that there is a big difference between postexercise protein consumption and protein consumed as part of everyday meals and snacks. Trommelen’s study found an increase in MPS far above what was seen with an intake of 20 grams after strength training. Strength training in and of itself
Distance runners such as author Jamie Sheahan are also seeing the benefits of adding protein.
is a powerful stimulator of MPS. Thus, in the absence of resistance exercise there’s no telling if that 100 grams of protein would be used for MPS or simply oxidized for energy. Considering most individuals aren’t engaging in high-intensity daily strength training, the applicability of Trommelen’s findings cannot be extrapolated to recommended protein for daily meals and snacks.
It is also important to keep in mind that protein is rarely consumed in isolation. Meals and snacks often can, and should, provide more than just protein. Meals containing fat and carbohydrates will further influence how well protein is digested, absorbed and ultimately used in the body. Should these meals be limited to 20 grams of protein? As it stands now, we don’t have a clear-cut answer until more research is done. Future research might provide more nuanced guidelines that consider not only the amount and timing of protein intake but also individual factors such as
THE PROTEIN MENU
You don’t have to be a carnivore to get all nine essential proteins. In fact, most Americans get more than adequate protein from their daily diet. However, the more you exercise and the more muscle you are trying to build, the more protein you may need.
Keep in mind, the recommendations for the ultra endurance athlete is 0.5 to 0.9 grams per pound. For a 170 pound male, that could come to 153 grams—that sounds like a lot! But consider how easy it is to get even that amount of protein from a variety of foods: a quarter pounder with cheese has 37 grams of protein, a container of Greek yogurt has 17 grams and a 3-oz. serving of tuna, 25 grams. Add in two eggs (12 grams), two tablespoons of peanut butter (8 grams) on two slices of whole wheat bread (7.2 grams), a cup of quinoa (8 grams), a cup of lentils (16 grams), 2 oz. of cheddar (13 grams) and a glass of milk (8 grams) and 2 cups of spinach (1.8 grams) and you are nearly there. Here’s how to consider proteins and where to find them:
Complete Proteins : For many people meat is synonymous with “protein.” And while it’s true that meat, fish, poultry, eggs and most dairy products pack the full stack of (all 9) proteins, so do quinoa, buckwheat and hemp as well as soy and soy products (tofu, tempeh, soy milk, etc.).
Incomplete Proteins: While they may not contain all 9 essential proteins, nuts, seeds, rice, beans and many other grains do provide protein. And combining them, or making them part of your daily menu, can create the complete proteins your body needs.
Combo Meals: Some classic food pairings don’t just taste good, they work together nutritionally. These foods all are incomplete proteins but combined (either together or during the day) give you the proteins you need: peanut butter on a slice of whole-wheat bread, brown rice and beans and pita and hummus. There could be other benefits of combining foods too. A recent study of more than 2,000 elderly people in Japan showed that those who had diets that included both high intakes of dietary protein and high antioxidant intakes (foods high in antioxidants include dark leafy greens, berries and other vegetables) were less frail.
DROPPING IN
WITH DOZENS OF RIDERS GATHERING EACH WEEK, THE WOMEN’S DROP RIDE HAS BECOME A PLACE WHERE SKILL SETS AND FRIENDSHIPS GROW.
BY CHRIS H. HADGIS | PHOTOS BY JACOB HANNAH/WDR
On a Tuesday night at 5:30, some 40 women dressed in colorful cycling kits fill a Waterbury parking lot. There are joyful greetings and catch-up chatter as the women, ages 17 to 65, unload bikes from their cars.
Grinning widely, a long fishbone braid trailing from her helmet, a woman pedals through the parking lot on a black Lauf True Grit gravel bike. Liz Wolf, the ride’s co-leader calls out in her husky voice, “Did you carpool or ride here?” She then reaches into a bag and tosses pairs of Darn Tough Vermont socks to those who did.
As we adjust our kits, strap on helmets, and tighten cycling shoes, a nervous, anticipatory energy buzzes in the air. Wolf gives a short talk on safety and then we leave the lot at our designated paces (10 to 18 mph) for our
chosen routes.
I chat with a rider next to me who has also selected the 27-mile route. Liz Leon, 34, has driven from Burlington for the ride. Her bike handling skills and steady wheel make me comfortable riding close to her. We quickly bond over a love of dogs and recent leg injuries — her fibula, my tibia — as we settle into a 14 mph pace.
Soon, we ride into a tunnel of lush greenery. The Winooski River flows gently to our right, and the breeze coursing over us is a welcome cool after days of oppressive heat and humidity. We pedal in a tempo, finding our groove behind the lead pack of eight.
The lead group had blasted out of the parking lot at a seeming all-out race pace. Leon and I chuckle. “I’m not ready for a hammerfest, you?” I ask. She shakes her head and so we settle
into a comfortable pace until the group turns left on a dirt road that leads up Camel’s Hump. Jovial chatter stops.
“Uh oh,” I think, “here we go.” I am in the group and then, a few seconds later, I am not. I was dropped.
That was my first Women’s Drop Ride. From March through November, women gather at locations such as the Audubon Vermont Sugarhouse in Huntington, Cochran’s ski area in Richmond, or Bicycle Express in Waterbury.
Many cycling clubs and bike shops around the state have some form of women’s group ride – be it a Monday night ladies’ mountain bike at Ranch Camp in Stowe or the Monday night women’s gravel ride out of the West Hill Shop in Putney. Most are fun and inclusive and no one gets dropped.
That’s not the case with the
Women’s Drop Ride. You read that right: Drop ride. Riders get dropped, that’s the plan.
And that’s what I wanted.
CATCHING UP
I moved to Vermont four years ago just as COVID-19 spread. Due to the pandemic and my remote work as a copywriter and journalist, meeting people and making friends and connections here was challenging. Having grown up the only girl sandwiched between two brothers, I always wanted a sister so I tend to see my women friends as such.
I had met Noah Tautfest the year prior when I stopped in his bike shop, Bicycle Express, to get directions on a ride across Vermont. After he gave me directions, he added, “You should join the Women’s Drop Ride.”
I had spent three years racing on
elite amateur women’s racing teams out of New York City. I had developed racelevel fitness and I didn’t get dropped, ever. I could hang with some of the fastest women in the area and had podium finishes in all the major stage races of the day including the threeday Tour of the Catskills, and the fourday Green Mountain Stage Race.
But after moving to Vermont, I slowed down. I rode gravel races for fun, camaraderie and fundraising, and I did the occasional endurance adventure to challenge myself. I hadn’t trained or raced seriously in over seven years and suffered two serious knee injuries, the most recent one last winter when I fractured my tibial plateau in two places. I had no expectations of pushing my pace on this ride.
Although I’m usually shy, introverted, and a little self-conscious
especially in large groups, I had faith in my determination to push myself and
to at least try to hang with the group, if only to make new friends.
I became interested in the ride after I got the WDR email that outlined the ride’s mission: “To provide a weekly ride that cultivates a welcoming community where women can ride hard while holding space for all speeds, abilities, and experience.”
The email also included four route options of the same roads and variations with adjusted elevation or distances. There were links to each route option on Strava and RideWithGPS, and specific route regroup points listed with suggested wait times. The women in the group photo looked cheerful and inviting. The photo made me smile even though I hadn’t met anyone in the group yet.
We were asked to come as we are. To show up and ride. That’s it. We were there to have a shared experience with other women on bikes. It was
WDR co-founder Sarah Livingston, left, checks in with WDR rider and bike racer Joanne Grogan.
an opportunity for women to take a breather from anything on their minds — job loss, heartbreak, grief, stress — to let go and be fully present in the experience of riding with a collective. And getting dropped, that was part of it, too.
The email also included a definition: “Opportunity is something we work to incorporate into all of our rides. Opportunity allows us to grow, strengthen, and stretch our wings. Opportunity gives us hope, allows us to try things, experiment, make choices, and explore pushing up against our current boundaries, often expanding and deepening our selfawareness and our capacities.”
I was intrigued.
THE MINDS BEHIND THE RIDE
In 2020, Liz Wolf had never raced a bike. She was a skier and kiteboarder and after chasing snow and wind out West, she returned to the Burlington area. She worked as an educator and got into mountain biking. Then she discovered gravel riding.
In April 2022, at age 47, she placed ninth of all women at the Northeast Kingdom’s Rasputitsa. The top woman at that 100-kilometer sufferfest was Olympian Lea Davison. It was Wolf’s first major gravel ride, but not her
last. In 2024, Wolf finished seventh and placed second in her age group at the 200-mile Kansas gravel classic, Unbound, in the amateur category.
Wolf had quickly made Strava her social media of choice. In noting Strava’s QOMs (queen of the mountain, or the woman with the fastest time on
a route segment), Wolf noticed another speedy rider, Sarah Livingston. Livingston, 37, is a co-owner of Burlington Physical Therapy. Her
The WDR draws women of all ages and abilities and paces range from 10 to 18 mph. If you get dropped, there's usually a chance to regroup.
mountain bike accomplishments include racing and finishing the Lifetime Leadville Trail 100 in under 12 hours in 2021, earning her a prized belt buckle. In 2022, Livingston rode the length of Vermont — 210 miles, 13,500 feet — in a single effort on her gravel bike.
Wolf and Livingston began commenting on each other’s efforts through the app. After a month of kudos and exchanges, Wolf messaged Livingston to see if she wanted to create “a free, gritty, and grassroots allwomen gravel drop ride.” Livingston loved the idea, especially as the women’s rides in the area were nodrop rides. In October, 2022, Wolf and Livingston began reaching out to other women.
Wolf and Livingston modeled the WDR after the Stowe Gravel Worlds, a Saturday morning 55-mile ride with 5K to 7K of elevation gain, which draws local elite and professional cyclists such as Ted and Laura King.
“That ride was great but there were very few women who would show up and the ones who did were fast, really fast,” Wolf remembers.
Riding with others above one’s level is a powerful training tool. On a racelike ride, you can learn skills and tactics that can’t be practiced in isolation. Only by throwing herself into an arena that inherently evoked discomfort did Wolf gain greater self-confidence. And she loved the challenge.
Wolf drew from the best parts of her experience at SGW — what helped and what she hoped to learn — and set bigger and broader goals.
While Wolf and Livingston wanted a drop ride, they also wanted to give other cyclists the opportunity to regroup with the leaders and try again. They designed WDR routes to maximize the chances of women connecting with other riders of different fitness levels, cycling skills, and experience.
“You’re there to ride and dig in and push to the edge of your capacity,” Wolf said, “and grit is celebrated through this shared experience of pushing this edge.” Showing up, trying to stay in the pack, getting dropped, and trying again at a regroup point, helped Wolf develop confidence on her bike. “When you can stay with or get dropped by a stronger, faster group,” Wolf said, “it’s dynamic, like a dance.”
She continued: “One of the reasons getting dropped at the WDR is so fun, is there is always a chance to stay in the game. There are multiple groups and multiple places to regroup. The routes are designed so people can ride
at their own pace and distance and still reconnect with other riders.”
THE PELOTON
Riding in a pace line and chasing the speediest ladies of the group on Duxbury Road out and back, I felt like my heart was pounding out of my ears.
It was my third WDR. “I felt like I was going to puke up the burrito I had for lunch today,” I told Hannah Sporn, a 34-year-old from Middlesex and another new friend I’d met through the ride. “Ha!” she said, “Liz would be psyched and proud.” I PR’d the ride and averaged 18 mph instead of the usual 13 mph pace
I average when I ride solo. Since my first WDR back in May, I’d had the chance to connect with more riders. One of the newest riders to the group, Claire McIlvennie of Morrisville described her experience as joining a new team without the added pressure or expectations of
Liz Wolf, who finished 7th at the 2024 Unbound gravel race in Kansas, leads a WDR. Wolf and others offer pace-line and other skills clinics to WDR riders.
“I had faith in my determination to push myself and at least hang with the group, if only to make new friends.”
needing to achieve any specific goal.
She told me: “The WDR is like all the best parts of high school and college sports practice but for adults and without the stress.”
At 64, Warren artist Marilyn Ruseckas has been racing bikes for several decades and has held course records for New Hampshire’s Mt. Washington Hill Climb and Stowe’s Race to the Top. One of the original WDRiderz, she describes the Tuesday night rides as having a “playfully competitive atmosphere.”
Kelly Lavallee, a 60-year-old from South Burlington began riding with the group a year ago. She said: “For women who have not experienced the magic of riding in a group like WDR, I compare it to hiking with someone who’s never been to the top of a mountain.”
Each rider takes away something unique. Vergennes’ Emily Coppenrath, 35,said, “I’ve developed a greater sense of self-acceptance and more selfconfidence in all aspects of my life.”
Author Chris Hadgis, who once raced on elite amateur teams out of New
found WDR has the fun of racing without the pressure of performing.
Burlington’s Roxy Bombardier has been drawn to WDR since its inception. Although she reportedly was last at every ride in her first year, she said, “The WDR has been a space where I can push myself with women who have shared goals of practicing the gravel race craft in a safe and supportive environment.”
Bombardier, 57, has suffered from severe anxiety disorder and PTSD related to her military service. The WDR and other competitive cycling
outlets have helped her cope and redirect her energy. “The WDR has positively impacted my sense of wellbeing and performance in a peloton. It has improved relationships and increased my friends circle,” she said.
Anna Milkowski, 49, a former pro road cyclist who travels from Montpelier to the WDRs said, “There is so much knowledge and experience in the group across a range of ages and riding backgrounds and goals.” She appreciates that while the WDR is
York City,
a competitive ride, she also finds it a collaborative knowledge exchange and a welcome counterpoint to working from home and parenting.
In each rider’s feedback, I hear how Wolf and Livingston have built something that resonates deeply. WDR succeeds because of their organization, belief in the project, and devotion. Also, their ethos — all speeds can ride hard — whether you regularly ride an average of 10 mph or 19 mph. And it attracts a wide pool of cyclists, not just former pros like Milkowski.
There’s also a keen sense of belonging. When you show up, you are a woman with a bike. No one cares what you do for a living, where you’re from, where you went to school. It’s purely you. No judgment, no expectations. You’re not even pressured to ride. New riders are welcome to merely stop by, meet the group, stay for pizza, and ask questions.
“Magic happens here,” said Wolf, “because it can.”
Wolf dedicates several hours daily to reaching out through Strava, texts, and emails to current and potential new riders. She sees her time investment as crucial to the success of the ride. “Without it,” Wolf said, “the paradigm won’t change.”
I can see what she means: There’s increased interest, investment, and accountability because it’s more than a hard ride, it’s relationships, it’s connections.
Over the weeks I note that more women say “Hi!” at the start of rides. Next month, I am planning to ride to Canada and back with two friends I made through the group — Leon and Sporn. The WDR took two years to grow. Building community takes time, but it’s worth showing up and trying.
Back in the darkening parking lot, exhilarated, rosy-cheeked women quickly change out of their damp kits into dry comfy clothes. It’s 7:45 and the first chilly night in late August. Ten boxes of pizzas are stacked atop the picnic tables next to a huge cooler of beer and seltzer.
WDR has several supporters: Frost Beer Works, one of their most consistent supporters, provides beer for many rides, like tonight. Darn Tough Vermont has donated socks for many events, including the final WDR of the 2023 season, and the 2024 season kickoff in April.
SRAM provided tonight’s post-ride pizza, seltzers, and donated product awards for PRs. Wolf presides over the group and reads out rider-to-rider kudos, written by women anonymously
to other women, telling them why they are admired.
Noah Tautfest, a former World Cup mountain bike racer, helps hand out awards. He said, “I’ve never seen a women’s group ride like this, there needed to be something like it for a long time.”
When asked what she would say to women contemplating joining the WDR, Wolf said, “You should come and join and get dropped — being dropped is okay. It’s good! It takes courage, but it will make you stronger.”
Chris Hadgis is a freelance writer and copywriter whose work has appeared in Bicycling, The Radavist and other publications.
Co-founder Liz Wolf, above, reading out rider-torider kudos after one of the Tuesday night rides.
Author Chris Hadgis, above left, making friends at the post-ride party. Photo above by Noah Tautfest.
Post-ride, it's a party in the Bicycle Express parking lot where sponsors Frost Beer Works has provided brews and SRAM paid for pizza.
VERMONT'S DOG HIKING CHALLENGE
A NEW WEBSITE CHALLENGES PEOPLE TO HIKE 35 TRAILS IN ALL CORNERS OF VERMONT... WITH THEIR DOGS.
BY ALAENA HUNT
Robin Miller, founder of the Vermont Dog Hiking Challenge with her dog Millie atop Brosseau Mountain, near Norton. Courtesy photo.
With Vermont’s Green Mountains and sparkling lakes, hiking just about anywhere offers gorgeous views, fresh air, and a feeling of peace. But many Vermonters never venture beyond their counties to explore the rest of the state's trails and mountains.
Robin Miller has set out to change this. In January of 2024, she launched the Vermont Dog Hiking Challenge, a statewide competition aimed at getting more people and their dogs out on Vermont’s trails. Why? Because there’s no better hiking companion than your trusty pup.
While hiking in the Adirondacks last year, Miller discovered the ADK9 Challenge. The challenge is to hike nine Adirondack peaks with your pup. These trails are not the "High Peaks" but range from a 1.3-mile roundtrip jaunt up Bartonville Mountain near Brant Lake (elev. 1,380') to an 8-mile hike up Jay Mountain (elev. 3,600').
The goal: get people out into the lesser known mountains, exploring and appreciating nature with their dogs. Participants register at the website, Adk-9.com. Complete all nine and you get a sticker.
“I just loved that idea,” said Miller. “I love a challenge, I love hiking with my dog, and I love hiking in general. I thought: I’m going to sign up for that and I’m going to sign up for one in Vermont, too!’’ To Miller's dismay, when she came back to Vermont she discovered that no such challenge existed.
Miller works at the Vermont Department of Health in health promotion and disease prevention and is concerned that Vermonters get enough physical activity.
She decided to take on the task of creating a dog hiking challenge in Vermont. Inspired by the 251 Club, an organization that encourages people to visit all 251 towns in Vermont, she included peaks in every corner of the state, making it not only a good challenge to get out and exercise, but also a way for people to learn about the state. She reached out to her department’s 12 district offices to find local experts who could give her good trail recommendations.
Even though the Vermont Dog Hiking Challenge is very much based on the ADK-9 Challenge and similar ones like it, there is one important tweak that Miller has made. Out of the 35 trail options offered in the challenge, 13 of those trails are wheelchair accessible.
In order to complete the challenge, you only have to do 10 of the 35 trails, meaning this challenge is accessible to
everyone. In addition, you don’t even have to complete the hike, you just have to get to a point where you feel you have done some exercise and gotten into nature, then you can count it.
Miller explained that “In this challenge, there’s a trail for everybody. Anyone can complete this challenge, and you can also learn a lot about your state. I’ve done a lot of trails I never would have done without this challenge, and I’ve discovered that there are so many trails that actually have signage where you can learn about the history of the land that you’re on.”
Pam Brangan, a competitor in the challenge, said that even though she has been living in Vermont for 25 years, she feels like she doesn’t know that much of Vermont outside of Chittenden County.
“What’s nice for me is to do some
of these other trails,” the Shelburne resident explains. After retiring in June of this year, she said that her plan was to spend her summer enjoying Vermont.
“Sometime in the spring, I came across this Vermont dog hiking challenge, and I thought, that’s perfect. It helps me get motivated and gives me ideas for where to go hiking.”
Brangan and her dog Ellie are close to finishing the challenge. They keep track of their progress by putting push pins in a giant map of Vermont.
Another fun component of the challenge is that upon registration, you get a sticker, a magnet for your car, and a red bandana for your dog.
People have started taking pictures with their dogs while hiking, and Miller posts them on the challenge’s
Instagram account and website, vtdoghikingchallenge.com.
“I’m going to just lose it the day I’m out there hiking and actually meet someone with a Vermont Dog Hiking Challenge Bandana on,” Miller says.
Miller hopes to expand the challenge and encourages people and pups to participate. “I would love to increase the quantity and quality of accessible trail options. I’d love to speak with people who have disabilities who like to hike and to learn if there are trails I’m missing, or trails that I’ve included that should be replaced,” she explained.
It’s important to note that you don’t even need to have a dog to participate, you can hike in remembrance of a furry friend, or just do the challenge for yourself.
Pam Brangan's Ellie at the Milton Town Forest (top left) and at the West River Trail (bottom) and Robin Miller's Millie at the Gilbrook Natural Area (right). Courtesy photos.
EACH YEAR, VERMONT SPORTS DOES A CALL-OUT FOR PHOTOS OF YOUR DOGS. WE’RE NOT LOOKING FOR THE CUTE, CURLED-UP-ON-THE-COUCH IMAGES BUT FOR PHOTOS THAT SHOW THE WAY YOUR PUPS PLAY IN THE OUTDOORS WITH YOU. HERE ARE OUR 2024 WINNERS. FIRST PLACE WINNERS RECEIVE A $50 GIFT CERTIFICATE TO PET FOOD WAREHOUSE.
ACTION
1. DIGBY, MONTPELIER, VT
Dogs love to chase tennis balls. We all know that. But getting a photo of a dog chasing a tennis ball into the water is no easy feat, and getting one when your dog Digby is in Dog River? That’s a winner. As owner Laura Franske writes: “Digby, age 5, loves to adventure with his family on all hikes - from leisurely strolls at home in Montpelier’s Hubbard Park to 18-mile trail runs on the Long Trail. He quickly learned that staying by our side without a leash is the absolute best, and has been super pumped ever since to run slightly ahead and return with a wide grin and a hanging tongue every time he hears his name.” This shot is of “Digby jumping into Dog River in Montpelier after his tennis ball. His favorite spot on the river changed quite a bit after the 2023 flood, but he’s just as stoked as ever to get outside and explore. He has equally strong love for tennis balls and swimming - and snuggling up on the sofa for some reading time with his humans after all his adventures. His wags continue even when he’s relaxing, and you can hear his tail thunkthunk-thunk wherever he lies down - especially if he thinks there’s even the slightest chance you might pet him.”
2. BODI, WARREN, VT
Ok, we said that dogs don’t pose. Except, perhaps, Amanda House’s four-year-old Viszla, Bodi. A perennial winner in this contest, Bodi seems as happy leaping high for a snowball as he is chasing a tennis ball. “Bodi loves anything outdoors, but his favorite activity is swimming in the Mad River,” writes House. “When he is not chasing rocks in the river, he’s chasing snowballs on the slopes!”
3. BUCK, BENNINGTON, VT
Trey Dobson (this month’s “Featured Athlete”) is another perennial winner in our contest. His yellow lab, Buck has been featured here before. Dobson, an ultra-runner, almost always brings his yellow labs along for his trail runs or crosscountry skis. Here, it is clear that Buck is enjoying the exercise as much as his owner.
4. CHAMP, NEWFANE, VT
The tetherball may be set up for the kids, but it’s a brilliant way to give an energetic dog a little exercise in the backyard. Not that Champ needs it. As owner Susan Tweedy writes: “Champ and I take walks where he can run like crazy and swim and smell and do all the things he loves to do! He is our sixth black lab and always the best boy. As he will be our last pup you can imagine he may be a bit spoiled, with treats and lots of cuddles. He can’t wait to get in the car every morning for wherever we may take him. His favorite place is the Townshend Dam where he chases birds, and if possible, a swim in the West River. He loves meeting other dogs and is always friendly, even if they aren’t.”
It’s not easy to get a great photo of a dog in action. Here, the photographers/owners managed to position themselves (and their pups) at the right moment.
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ADVENTURE DOGS
1. MARTY, WOODFORD, VT
If you think dog’s can’t read, just take a closer look at this photo. Marty, a 10-year-old terrier, appears to be studying the map, even if he knows all the trails. His owner, Kimberly Kopacz, lives in New Jersey but has a home in Woodford. As she writes, “Marty loves to be outside and go hiking. He’s been hiking in all of New England. His favorite is Vermont!”
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WATKINS, HIGHLAND PARK, NJ
It is amazing how dogs can adapt to just about any environment. Many of the dogs in Vermont are rescues who were brought here from more southern climates. Such was the case with Watkins, who was a one-year-old pit-bull mix is a rescue that was bussed up from Tennessee to New Jersey where his owner, Joseph Martelli lives. Martelli writes: “My girlfriend and I hiked Mount Mansfield on New Years Eve (Dec. 31, 2023) with my Watkins. The summit of Mount Mansfield was cold and windy that day and covered with ice and snow. But Watkins never seems to get cold despite his relatively thin coat. I always layer him up well in the winter and carry additional layers if he needs it. Watkins has become my main hiking companion and has done many of the Catskills and Adirondacks hikes with me during every season.”
3. RANGER, WILLISTON, VT
The only thing more fun than cross-country skiing across a frozen body of water is watching your golden retriever let loose in a wide open expanse of snow. Lori Hayes’ Ranger is a year and a half old. “He jumps and spins. Loves hikes and swims. Samples rocks and streams,” writes Hayes. “At the end of the day, he actually smiles when he dreams. A prelude to a life of new adventures.”
4. DAISY, SANDY, UTAH
It seems dogs never lose their hunting and fetching instincts. Lindsay Taylor rescued Daisy when she was 1.5 years old. Taylor writes: “She never received formal hunting training, but it’s clear it’s her biggest love in life! This photo is from her debut pheasant hunting trip, where she collected a majority of the birds and cleaned up for the other dogs!”
Adventure dogs are the ones who will go anywhere with you. On the longest and steepest hikes, they seem to love reaching the summit as much as their owners.
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BEST FACE
There’s a look that dogs give their owners when they want to say “thank you.” It’s usually one you see after a day out in the fields, on the water or hiking.
1. SILO, PANTON, VT
It’s hard to take a bad photo of a puppy. But when you are on a dock and little Silo, a 10-week-old Bernese mountain dog puppy, huddles with older sister Summit — a 3 year old Berner? That’s heart melting. “Silo is learning about the world around her,” writes owner Steve Ettinghausen. “Didn’t matter that it had been raining to Silo, though, as she enjoys spending time getting to know her family while admiring the views of the Lake Champlain and exploring Vermont woods, fields and mountains.”
2. PENNY, BOLTON, VT.
“Hey, what’s that you say? We at the summit?” that seems to be what Penny, a Southern mix, is saying to her owner Lauren Prinzing with this look. “Penny was born in Louisiana and we adopted her through For the Love of Dogs Vermont in 2021. She is three now and has grown into a great adventure pup,” Prinzing writes. “She loves romping through the woods with her friends (dogs and humans alike), going for runs, and has recently summited three of the Adirondack High Peaks. She’s a big fan of cross country skiing too.”
3. CHARLEY, WAITSFIELD
A dog with mud all over its face is a like a kid with chocolate ice cream: that dirty face is evidence someone was having a good time. As owner Brigitte Richey writes: Charley is a rescue from Mississippi who is living life large in Waitsfield and loves to hike at Sugarbush.”
4. KOKOMO, MONTGOMERY CENTER
They may not move rocks or carry away fallen branches but a dog, even carrying a feather, can be a great companion when doing trail work. Kokomo’s owner Zoran Zvonar agrees: “Kokomo is a big help maintaining the Catamount Trail.”
Nov. 9,
EARLY SHOPPING 8 – 9 AM. Pre-buy tickets online.
CONSIGNMENT must be registered online.
VOLUNTEER (& get special perks!) www.waitsfieldpta.org/ski-and-skate-sale
SPONSORS FIND US
FEATURED ATHLETE
CLIMBER. ULTRA RUNNER. ER DOCTOR.
Name: Trey Dobson Age: 52
Family: Wife Amy; sons Charlie and Chase Lives in: Bennington
Works as: Medical Director of Dartmouth-Hitchcock Putnam Physicians and Soutwestern Vermont Medical Center’s Chief Medical Officer
Sports: Ultra running, cross-country skiing, rock climbing.
Trey Dobson started out climbing and studying to be a geologist at Sewannee College in Tennessee. After earning his degree, Dobson climbed and worked as a geologist in Wyoming before changing course to go to medical school. A chance encounter with a bartender in Bennington more than 20 years ago changed the course of Dobson’s life and brought him to live in Vermont. Since then, the emergency room physician has become the chief medical officer at Southwestern Vermont Medical Center. Dobson has served as president of the Vermont Medical Society and currently sits on the state’s Governance Council. You can most often find him trail running in the Bennington area with his two yellow labs, Buck and Max. —L. Lynn
How did you make the switch from being a geologist to a doctor?
I enjoyed what I was doing quite a bit. I loved the scientific aspect. I had a great job — a combination of computer modeling and programming — but at the same time, I had to go out in the field and take measurements. It wasn’t like the grass is greener, but I felt it was a little slow. I missed real interaction with people. I like to help others and service others. Because I was a physics major, I didn’t need to take but a couple of courses to head to medicine.
Did you get into rock climbing while you were studying geology?
I started climbing in college at the University of Tennessee, which is on the Cumberland Plateau, a gorgeous
area of the country. It has a couple of hundred miles of a sandstone cliff that’s typically 100 feet high or more and internationally known. I got into climbing there and bouldering there with friends of mine. And then it became one of my prime focuses for many years. It continued when I lived in Wyoming. We would take trips down to Hueco Tanks, Texas to climb. I wasn’t very good at all, but circumstantially, I surrounded myself with some of the very well-known climbers of the time such as Scott Blunk and Todd Skinner. They became close friends, and that was fun. I was in on it early enough that you could go to cliffs and recognize people and actually talk to them. Today, it’s a much more ubiquitous sport.
What are some of the climbs that you’re most proud of?
There’s some B5s in Hueco Tanks, which, again, is not tremendously hard by any means today. That’s just routine, but boulder problems were my favorite. Again, this is moderate compared to today, but I did a 5.12 or two in Wild Iris and in Sinks Canyon, in Lander Wyoming and some traditional crack climbing in Tennessee, that was really fun. But I have to say, and you’re going to hear me say this over and over, I am not some uber athlete by any means. I’m not some strong climber, and I’m
Hampshire, and verbally accepted an offer there in emergency medicine. I had flown into Albany and as I drove back across Vermont to that airport, I realized that I was next to the Appalachian Trail in Bennington and that I also had an extra day. So, I stayed in Bennington and hiked a bit. And then I went to this bar/restaurant called Rattlesnake and had a Vermont IPA, which was new at the time. The bartender started talking to me and it turned out he was a trail runner called Boogie. He began telling me that just 15 minutes away were some of the best trails around. The next day, I went up to Southwestern Vermont Medical Center’s hospital unannounced and asked if I could speak with someone in emergency medicine. I was dressed casually but then the doctor said, ‘why don’t you go put your suit on? Come back and I’ll introduce you to some people, and you can interview’ and so I did. By the end of the day, he said they did have a position and offered it to me. So I called my wife and said “Look up this little town, Bennington.”
And did you find the trails that Boogie was talking about?
very wary of that. I’m lucky to have, you know, some basic athletic talent, but not anything that stands out anywhere.
Where do you climb now?
I don’t really climb much anymore. You see runners who are really strong in high school and maybe even college, and they almost stop running all together. If you ask them why, it’s because, well, you know, it’s just not the same. I’m not running at that same level. And that’s the same with me. With climbing, I found it wasn’t as enjoyable because I held myself to a different expectation. That’s the first thing. And then the second part is to be a climber is not conducive to also having a professional job. Now there are plenty of people who do it, but it takes a lot of time. You must drive to these areas. You sort of neglect your social responsibilities and your family responsibilities, and that can only go on for so long.
How did you end up living in Bennington and working as an ER physician at Southwestern Vermont Medical Center?
I was in residency at University of Virginia, and I knew that we wanted to be near the White Mountains, even though I had never spent time in Vermont or New Hampshire. I interviewed in Manchester, New
Yeah, pretty quickly. And they’re all off the Appalachian Trail and some of them are actually mixed use such as the VAST snowmobile trails and the Catamount Trail. All of those are very runnable in the fall, spring, and summer. I learned pretty quickly you can run them in the winter too as they are often packed down. You just have to ,be careful and stay away from the snowmobilers. You don’t even really need snowshoes.
Were you an ultra runner at the time?
I didn’t really start putting on distance until the past few years. I’d probably run maybe 10 marathons until the past 18 months or so. I’ve probably doubled that, running about a marathon a month for the last little bit. And the reason? I’ll tell you it is because I love my yellow labs Buck and Max so much that I trail run with them. And after about 10 years of doing that, I realized it’s so much fun, but you really do lose your speed. So about 18 months ago, I started running back on the road and realized I had lost what little speed I had to begin with. I’ve been working back up on that and set a goal last year of qualifying for the Boston Marathon (which I’ll run next spring, 2025) and was able to do that. I have run a 3:22 and have a goal of running a 3:15.
Trey Dobson running the Paris Marathon. He has qualified for the 2025 Boston Marathon, too.
And you’ve run several Vermont 50s too, right?
I have run probably three or so of the 50K and one of the 50-miler, and this year I’ll do it again. You know that race is really tough. People don’t know that it has so much elevation gain compared to many ultra runs. I think there’s about 6,000 feet in the 50-miler and 4,000 in the 50K or something like that. So it’s a big up and down ultra.
How does ultra running help you in your work as an emergency room physician?
In emergency medicine again, unlike on TV, if you start screaming or getting frantic, you’re never going to get anywhere. Most that doesn’t really happen in real life, but it can a little bit. A good emergency physician is humble enough to know the limitations. When you’re working through something very complex in medicine, if you go a little too fast you may realize you’ve made some assumptions that aren’t correct. You have to recognize that and going back a bit will help you get the diagnosis. I think that’s the same in ultra running, as opposed to, say running a 10K all-out. If you can
recognize and know your limits and scoot back a bit then generally you’re going to do the best you can for the patient. And that’s another thing you have to realize: You can’t do everything for the patient. You’ve got to do the
most that’s reasonable and is going to reduce their suffering and help them.
Have you ever had an injury where you had to treat yourself, say out on the trail?
I’ve gotten pretty lucky. You know, you fall trail running and it hurts, but knock on wood, I haven’t broken a bone or had to, you know, really stop a run. I do remember going out one what I planned as a 25-mile run from Route 9 where the Appalachian Trail crosses in Bennington to Stratton Mountain. I was running with my dog Buck, and I fell hard, and, messed up my knee about a mile and a half in. I sat there for a second or two and he was looking at my face. I was like, God, maybe this isn’t the day today. But I got back up to go running, the pain went away, and we finished.
You’ve also played some important roles in healthcare in Vermont. How would you compare healthcare in Vermont to other states?
I love practicing in Vermont, and we often complain that it’s highly regulated. And the truth is, it is highly regulated.
There are benefits to that. I run into problems with regulations on almost a daily basis, and you can hear me complain about it, but in general, I’m in favor of most of the oversight we receive. It’s not driven by monetary gain as can occur in many places.
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CLASSIC
This picture-perfect classic Vermont 2-bedroom, 1-bath cabin sits in a quiet valley not far from the slopes and backs up to miles of trails that are great for hiking or backcountry skiing. Just 15 minutes to the Trapp Family Lodge, town and Stowe Mountain Resort.
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MIDDLEBURY COTTAGE ON LAKE DUNMORE
On gorgeous Lake Dunmore, this freshly-renovated 2-bedroom, 2-bath cottage sleeps 6, is central to great skiing at Brandon Gap, Killington, Pico, Middlebury Snow Bowl and Rikert Nordic Center. Yearround, skate, XC ski or swim right out your front door. airbnb.com/h/ lake-dunmore-cottage
COZY KILLINGTON CHALET ON MTN. ROAD
This cozy retreat is just one mile from main base areas and within walking distance to over a dozen restaurants and bars. It has a wood-burning fireplace, washer/dryer, porch, t.v., and wifi. This 2-bedroom, 1-bath, sleeps 4 people and will take dogs. vrbo.com/650909 or email rent.killington@gmail.com
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STOCKBRIDGE YURT ON 40 FOREST ACRES
Ideal for nature enthusiasts. the yurt (or wall tent, too) is 4 miles from excellent hiking on the LT/AT. Near mountain biking at Killington, Rochester, and Randolph and the gorgeous White River. Pack it in and out, leave no trace. This is for folks looking for a quiet and peaceful experience.
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One thing that drew Dobson ot Vermont? Trails he could run year-round with his dogs, or ski. Courtesy photo.
STOWE CABIN WITH HOT TUB
HALF MARATHON, RELAY & 3-MILE FUN RUN MIDDLEBURY, VT
• BEAUTIFUL, SCENIC ROUTES with views of the Green Mountains and Adirondacks.
• A mix of TRAIL (10%), PAVED (45%), & DIRT roads (45%) for the half marathon; all paved for 3-mile fun run.
• USATF-CERTIFIED COURSE that is well supported, with rolling hills & foliage views.
• WELL ORGANIZED, GREAT SWAG, INSPIRING MUSIC ON COURSE
• POST-RACE BREAKFAST
• TOP FINISHERS RECEIVE VT MAPLE SYRUP!
RACE & EVENT GUIDE VERMONT SPORTS
LISTING YOUR EVENT IN THIS CALENDAR IS FREE AND EASY. VISIT VTSPORTS.COM/SUBMIT-AN-EVENT OR E-MAIL EDITOR@VTSPORTS.
COM. ALL AREA CODES ARE 802. ALL LOCATIONS ARE IN VERMONT, UNLESS NOTED. FEATURED EVENTS, IN YELLOW, PAY A NOMINAL FEE.
RUNNING & HIKING
SEPTEMBER
5-7 | RAGNAR Trail, West Windsor
Gather your team of 8 and traverse 120-ish miles of scenic trail systems over three loops. You'll spend 2 days and 2 nights camping. When you're not out on the trails, you'll be exploring the Ragnar festivities and bonding with your teammates. runragnar.com
7 | Maple Leaf Half Marathon, & Kotler 5K, Manchester. Your run will take you from the downtown Manchester to picturesque village settings to country roads past farm lands back to the finish. Adding to the beauty, Vermont will be in the early stages of fall foliage. manchestervtmapleleaf.com
7 | Saucony Charlotte Covered Bridges Half Marathon, Charlotte There are no huge hills and the scenery is beautiful. Beginning and ending at picturesque Shelburne Beach, you run along dirt, gravel and paved roads featuring scenic views. The half marathon runs through the covered bridge twice. The 5K and 10K turn around before reaching the bridge. racevermont.com
8 | Westmore Mountain Challenge, Westmore Climb Moose - Hor - PisgahHaystack - Bald 1 Day. Run, hike or climbe five mountains in a day over 26 miles. The Westmore Mountain Challenge is about landscapes, endurance and recreation, but it is also about community.northwoodscenter.org
15 | 21st Annual TAM Trek, Middlebury
The 19-mile Trail Around Middlebury (TAM) race course travels through the towns of Middlebury, Cornwall, New Haven, and Weybridge, VT. The trail is scenic, rolling, and includes incredible views of the Green Mountains to the east and the Adirondacks to the west. The 10K course is entirely on single-track trail through Wright Park and the Otter Creek Gorge Loop (trail maps available at www.maltvt.org), with around 400 feet of elevation gain and several fairly technical sections. maltvt.org
15 | Island Vines 10k, South Hero The race will feature both 10K and 5K distance options, all on South Hero’s scenic West Shore Road. A portion of race proceeds goes to C.I.D.E.R. whose mission is to develop and foster resources that enable the people of Grand Isle County, Vermont to live in their community with dignity. racevermont.com
18 | Sodom Pond Run, Adamant A fourmile race. Awards immediately after the race to top overall male, female, and non-binary finishers and to top male, female, and nonbinary finishers in each age group. cvrunners. com
21 | 50th Annual Apple Harvest 5K, Charlotte. A 5K out and back through Charlotte. This fast course is a mix of dirt and paved roads and has pleasant scenery - apple orchards, views along Lake Champlain, and the covered bridge at the turn around point. The start and finish is at Shelburne beach and proceeds along Bostwick, Orchard, and Lake roads. Water stops are at approximately 2 and 4 miles. gmaa.org
21 | Lucy Mac 5K9, Brownsville The 5K trail will lead participants across fields, over streams and through the woods before they finish winding down the ski slopes of Mt. Ascutney. Views from the course are sure to be spectacular. For those not quite up to the full 5K trail, there is a 1-mile course. Dogs are welcome. Supports the animals at Lucy Mackenzie Humane Society. Lucymac.org
22 | The Northeast Kingdom Marathon | Brighton A free USATF certified selfsupported half/full marathon designed to support Island Pond – a small former railroad town nestled deep within the Northeast Kingdom. Runners who participate are asked to be generous and support the Island Pond community and surrounding region in every way possible. brightonrecreationvt.org
29 | Vermont 50 Ultra Run or Mountain Bike, West Windsor. Bike events include: Vermont 50 mile mountain bike race, women’s two-person mountain bike relay, over 60 two-person mountain bike relay, and a kids’ fun bike ride. This family-friendly event offers lots of kid centered activities such as a hay bale treasure hunt, the fun run, clowns, face painting and more! Proceeds benefit Vermont Adaptive Ski and Sports. Vermont 50.com
28 | Fall Festival Fun Run, Montpelier. The festival begins at noon and the 1 mile fun run starts promptly at 1:00pm. Pick up bibs at the Onion River Outdoors tent on the State Street sidewalk. Same day registration will be from 11:30am to 12:30pm. onionriver.com
18 | Wilcox Wild Ultra, Stony Creek, NY This 50K rugged trail run through the Adirondack Park Wilderness area will begin at 6:30 am and end at 5:00 pm the same day. On beautiful trails, deep in the heart of the Wilcox Lake Wild Forest. ultrasignup.com/register. aspx?did=117493
29 | Shelburne Farms 5k, Shelburne
The course is a combination of gravel paths, wooded and field trails, and dirt roads and it will take you from the Coach Barn, to the wood lot, out past a sugar house, fields, through the woods, and back around past the Swiss Brown Cow barn and the historic Shelburne Inn racevermont.com
OCTOBER
5 | Fly to Pie, Kingdom Marathon, Coventry Run, bike or hike – 26.2, 17, 13.5, and 6 miles – Doin’ the dirt through the gut of the Kingdom at the height of Fall Foliage. We start at the airport in Coventry (or at the Irasburg Common for the 10K option) and finish at Parker Pie, West Glover. All the pizza you can eat, Hill Farmstead Beer on tap, some fine music. Kingdomgames.co
5 | Fell (Sky Run), Hancock Racers choose their own route to a series of checkpoints on the Middlebury Snow Bowl. The checkpoints will be laid out so that runners will cover a 5k or 10k distance at minimum, and will have a series of climbs including a summit of the mountain. Elevation will be substantial endurancesociety.org/ sky-run
6 | 3nd Annual Three Peaks Mountain Race, Bolton Valley
Choose between the 10K or 25K race. Scenic vistas will greet you as you move up and down a combination of work roads, cross country trails, raw ski slope climbs and some newly built lift-accessed mountain bike trails. boltonvalley.com
6 | Middlebury Maple Run, Middlebury
The half marathon course promises scenic rolling hills into the farmlands around Middlebury and Weybridge with spectacular views of the Green Mountains and Middlebury College. Course is a mix of paved and gravel roads with a short stretch on a gravel trail. Run the full 13.1 miles or a 10K. There’s also a 3-mile fun run. middleburymaplerun.com
12 | Kingdom Challenge Half Marathon, and 5K St. Johnsbury/Lyndonville
A challenging point-to-point course that starts at the Lyndonville Town Offices and finishes at St. Johnsbury School. There is almost 3,000' of elevation change (1,440' up and 1,590' down) with several long climbs and 60% is on dirt roads. kingdomchallenge.com
14 | North Face Race to the Summit, Stratton
Runners challenge themselves in a 2.18-mile race, climbing 2,003 vertical feet, up southern Vermont’s highest peak for prize money, awards and great views. Stratton.com
15 | Trapp Mountain Marathon, Stowe
A challenging half and full marathon distance trail run at beautiful Trapp Family Lodge. ironwoodadventureworks.com
19 | 29029 Everesting, Stratton
Summit Stratton 17 times, climbing 29,029 feet, the equivalent of summiting Mount Everest, and take the gondola down. Each hike up is 1.3 miles long and gains 1,750 vertical feet. Or enjoy the base camp village with bands, bonfires, luxury tipi tents, food and drink. stratton.com
20 | GMAA Champlain Islands
Marathon & Half Marathon, South Hero
The course is out and back on the west shore of South Hero; a land of farms, apple orchards, and summer cottages. The terrain is flat to rolling. The entire course is paved. The full marathon course is two out-and-backs of the half-marathon course. A Boston Marathon qualifier. gmaa.com
20 | Heady Trotter, Stowe
This fun 4-mile beer race starts and ends at the Alchemist Brewery in Stowe, VT. Participants can create teams and run with friends and family, or run individually. All runners ages 21 and over get a free beer at the finish. A fundraiser for Green Mountain Adaptive Sports. runsignup.com/Race/VT/Stowe/ HeadyTrotter4Miler
26 | Union Bank Field House Fall Half Marathon, 5K/10K
Beginning and ending at Shelburne Field House, the half marathon is a loop course in picturesque Shelburne. Run a combination of dirt and back roads running past Shelburne Farms, and a stretch of Harbor Road with beautiful views of Lake Champlain and the Adirondacks. The 5K and 10K courses are both out-and-back courses that run along Harbor Road and back. racevermont.com
27 | Autumn Onion, Monteplier
Are you ready for the best Halloween Costume Race in VT!? Join the fun and race through downtown Montpelier in your best Halloween costume. All ages and abilities are welcome! Race will start at 9am! onionriver.com27
27 | The Hills Are Alive 5K, Milton
A fun 5k on the Arrowhead Golf Course trails, including the "Laura's Tears" trail. All finishers receive a one-of-a-kind "Woodal". Post-race party includes raffle and prizes. gmaa.run
28 | Autumn Onion, Montpelier
Are you ready for the best Halloween Costume Race in VT!? Join the fun and race through downtown Montpelier in your best Halloween costume. All ages and abilities are welcome! onionriver.com
NOVEMBER
3 | Vermont 10 Miler, Stowe The course is a hilly ten-mile run that starts and finishes at Mayo Farm Fields in Stowe. The first four miles are steadily up hill. vermont10miler.com
CYCLING
SEPTEMBER
Aug. 30 Sept-2 |Green Mountain Stage Race, Vermont
Four stages of great racing return once again this year. These include the Warren time trial, the Randolph circuit race, the Bioracer Mad River road and the Richard Tom Foundation Burlington Criterium. The GMSR's final stage takes place on one of the best and most exciting criterium courses in North America with a cobbled section, elevation changes and 6 challenging turns in beautiful downtown Burlington, overlooking Lake Champlain. gmsr.info/
7 | 19th Kelly Brush Ride, Middlebury The day will be jam-packed with fun-filled activities kicking off with a gorgeous bike ride through the Champlain Valley and ending with delicious local food, cold brews, prizes, and live music. Join the ride at Middlebury College and ride one of the fully-supported road routes (10, 20, 50, or 100 miles), or our 32-mile gravel ride. kbf.akaraisin.com/ ui/2024kellybrushride
15 | 16th Annual Tour de Farms, Shoreham The Tour starts at the Shoreham Green,and finishes there with Shoreham’s Apple Fest - save your appetite to enjoy pulled pork, apple cider and apple pie! Rain or shine. enjoy panoramic views and beautiful back roads while visiting local farms. Most farm stops will have multiple food producers who offer a taste of something they are known for. Bring cash to purchase products along the way. A farm van delivers your purchases to the finish! Choose from a 10-mile ride (or a 30mile ride.) Much of the course is dirt and/or gravel roads. acornvt.org/tourdefarms
15 | Circus Ride, Braintree
An adventure ride in prime fall foliage! Between the smooth gravel sections, lay some rowdy woods road segments. The woods roads will require solid bike handling skills, focus, and strong legs. They are rocky, and muddy with multiple lines to choose from. A minimum tire size of 40mm or bigger is strongly suggested, or a crosscountry mountain bike would be well suited for this route. bikereg.com/circus-ride
21 | 15th Annual Going the Distance, Brattleboro
Road rides are 40, 60, or 75 miles with two rest areas (Turners Falls and Greenfield) and a support vehicle. Lunch is provided. The 26.8 mile and 38.7 mile Gravel and Gravel Plus routes through Dummerston and Putney offer outstanding riding on quiet back roads. The Gravel Plus ride has nearly 5,000 ft. of climbing over all possible terrain (Class IV roads, abandoned roads and single track). We recommend 35mm tires or larger. Supports the Boys & Girls Club of Brattleboro. bgcbrattleboro.org/going-the-distance/
26-29 | Fox US Open, Killington
Professional and amateur mountain bikers from around the world compete in the Open Class Downhill for one of the largest cash purses in racing, and as always, the Fox US Open also offers amateur racing classes in Downhill and Dual Slalom. Also a Next Gen Youth and Best Whip contest. killington.com
29 | Vermont 50 Mountain Bike or Ultra Run, West Windsor. Bike events include: Vermont 50 mile mountain bike race, women’s two-person mountain bike relay, over 60 two-person mountain bike relay, and a kids’ fun bike ride. This family-friendly event offers lots of kid centered activities such as a hay bale treasure hunt, the fun run, clowns, face painting and more! Proceeds benefit Vermont Adaptive Ski and Sports. Vermont 50.com
28 | Peacham Fall Fondo, Peacham Ride 50 miles, with the option to finish the ride at 25 miles at the Peacham Library pie stop (half of the figure-8). Included is a postride meal of choice, beer/cider/NA drink and a pair of custom Peacham Fall Fondo socks. peachamfallfondo.com
28 | Fall Fundo, Burlington Join the Old Spokes Home's annual fundraising ride in support of the nonprofit's mission to improve lives and communities through bicycle access. Whether you want a short and sweet spin (15km), a long gravel grind (100km), or the Goldilocks pick (just right at 50km), there's a place a for any rider.After the ride, gather at the shop for live music, local food & drinks, friends, and stories. donate.oldspokeshome. com/event/old-spokes-home-2024-fallfundo/e602784
28 | Hungry Lion Bike Tour, Whitingham
The 13th Hungry Lion has distances of 35, 50 and 75 mile road rides, a 25 mile gravel grinder and a 6 mile short ride. Each ride includes rest stops and sag support. Enjoy our mostly quiet backroads for some terrific cycling followed by our after-party at Town Hill with excellent food and a great band. hungrylionbiketour.com.
28 | Franklin Forty Gravel, Highgate Center
The 17- or 42-mile routes starts at the award winning Choiniere Farm in Highgate, Vt. Follow low-traffic gravel and paved roads that roll through undulating farm country. On part of the course you'll cruise along the newly opened Lamoille Valley Rail Trail. Lake Carmi is also on the route if you want to stop for a quick swim. friendsofnorthernlakechamplain.org/bikefor-the-lake-savethedate
OCTOBER
5 | Gravel Moxie, Morrisville
Do a 50, 30 or 10-mile family fun ride. Enjoy the backcountry of Lamoille County while riding some of the best gravel in the Green Mountains. Supports Copley Hospital's new Waterbury facility. copleyvt.org
5 | Grafton Gran Fondo, Grafton Beautiful, challenging, and inspiring, the Gran Fondo traverses 97 miles of scenic southern Vermont in peak fall foliage beginning and ending at the idyllic Grafton Trails & Outdoor Center. With nearly 7,800 feet of climbing, it includes ascents near Mt. Snow, Stratton, and Okemo, and picturesque sights along Vermont's scenic byway, Rt-100. graftongranfondo.com
5 | Vermont RARE Gravel Ride, Peru
The 10th anniversary course will not be for the faint of heart: a challenging 47 mile course that climbs 5200 vertical feet with 5 sections of good ole VT Class IV. The most challenging is the 15 minute segment up Holt Mtn. 40mm plus tires and gearing to keep your legs fresh are recommended. vermontrare.org
5| Gritus, Hancock
The Endurance Society hosts a race that starts at the Middlebury Snow Bowl and takes riders on 49 miles of mostly unpaved roads with 5,577 feet of elevation gain. endurancesociety.org
5-6 | Green Mountain Cyclocross Race & Clinics, Williston
The Catamount Outdoor Family Center hosts CX skills clinics on Saturday and a race on Sunday for everyone from juniors to masters, Cat 1-5 riders and collegiate racers. Course is a 1.75 mile lap that includes a mix of fun and technical turns, punchy climbs, and longer power sections. There are 2 run-ups per lap and 1 set of barriers. We expect the fastest riders to cover the lap in about 7 minutes. greenmountaincx.org
6 | Allen Clark Hill Climb, Waitsfield
A 1,600-vertical-foot time trial up the east side of Appalachian Gap. All proceeds benefit Vermont Adaptive Ski and Sports. bikereg.com/ allen-clark-hill-climb
12 | Hibernator, West Burke
An epic gravel-cross adventure over mixed terrain with gravel and single track and options for a 50K, 100K or 100+k routes. Expect tocked feed zones, a Vermont beer bar and farm-to-table post ride meal crosscycleadventures.com
NOVEMBER
3 | 33rd West Hill Shop Cyclocross Race, Putney
This classic cyclocross race course happens right at the West Hill Shop. Racers pour into the grass fields of chicanes around the solar panels, and behind the shop. More technical parts are through the woods .Crank some watts into the corn field and possibly other new add-on's and prepare for the "new" runup. Catch your breath for a few yards and then get whooped by the second run up. Cat 1-5, masters, collegiate and junior categories. westhillshop.com
10 | The Dirt, Waterbury
Join a season-ender and ride 31 or 42 miles of gravel from the Bicycle Express shop to support the Vermont Foodbank. A ride, not a race. bikereg.com/the-dirt
MULTI SPORT & OTHER
SEPTEMBER
14-15 | Spartan Vermont, Killington Welcome to where the Spartan Race was born; and that means anything goes. Death MarchA race where Spartan's wear their DNF's with pride. Grueling climbs, unpredictable weather and the infamous death march serve the ultimate testing ground. race.spartan.com/ en/races/killington-vermont
14 | Lake Champlain Challenge Race, Basin Harbor, Vergennes
Rowing gigs, kayaks, canoes, paddleboards, and any other human-powered vessels are invited to compete in this three-mile course to set a new record time. Free lunch after the race for all participants. RSVP here to let us know you're coming. .lcmm.org/Challenge
19 | Discraft’s Green Mountain Championship, Smugglers’ Notch Since 2013, this disc golf championship has swiftly gained prominence with elite disc golfers. Having attained high-level PDGA sanctioning, it officially joined the inaugural Disc Golf Pro Tour in 2016, serving as the culmination of the regular season and the commencement of the Tour Championship. smuggs.com
27-29 | Vermont Climbing Festival, Waterbury
This year gather at a new venue along the Winooski River — Farr’s Field, in Waterbury for the Friday Night Story Hour, the Black Barn Bouldering Comp, and Mark Synnott as the North Face keynote speaker. cragvt.com
Main St., Lake Placid, NY 518-523-3764 | highpeakscyclery. com
ENDGAME
Thirty years ago, in the summer of 1994, my ten-year marriage ended in divorce. It was a decision I made. After signing the documents, I left the lawyer’s office in midtown Manhattan and practically skipped up Fifth Avenue to Grand Central Station. I took the train back up to Westchester County where I lived and picked up our 7-year-old son from school to begin the shared custody arrangement. I called my parents and siblings to deliver the happy news that I was finally free from what was a very painful relationship.
I then went to bed. And I could not sleep.
The next day I shrugged off the exhaustion, showered, dressed and made breakfast for myself and my son. But I could not eat. I had no appetite.
I drove him to school and then went to my job as the director of a residential treatment center for teenagers in the New York foster care and juvenile justice system. Exhausted, I made it through the day.
I could not sleep that night either.
I had been seeing a therapist while trying to make the decision whether to stay in the marriage or leave it. Ultimately, he helped me come to the realization that the marriage was beyond saving and that if I wanted any measure of happiness in my life, I had to get out. I ended our therapy sessions months before the actual divorce, and his final words to me were, “You know, for a lot of men, when the actual divorce happens, they have an emotional reaction.”
“Well, that’s not going to happen to me,” I replied. “I am 100% certain I am doing the right thing.”
One more night of insomnia and of not eating, and I was on the phone with him.
“Something’s happening,” I told him. “Can I come see you?”
When I showed up in his office the next afternoon, he looked at me and remarked, “You look terrible.”
“I haven’t slept or eaten in days,” I said.
“You’re depressed,” he said.
“No I’m not,” I replied. “I’m happy. I’m out of the marriage. I enjoy my job, and my son seems to be doing well.”
“You’re depressed,” he said. “Insomnia and lack of appetite are two of the key markers for depression.”
He gave me a prescription, but
THE BIKE THAT HELPED SAVE MY LIFE
WHAT HAPPENS TO A BIKE THAT MEANT SO MUCH TO YOUR LIFE YOU CAN’T PART WITH IT?
BY MARK REDMOND
even on the meds, my descent into hell continued. I was wracked with anxiety. It took every bit of energy just to walk across the room. I could barely get out of bed, even though I rarely slept. I looked like a zombie at work. I went from 186 pounds to 147 in a matter of weeks.
I went to individual therapy once a week as well as group therapy. I was desperate, absolutely desperate to get out of this dreadful condition and get back to my usual upbeat, energetic, happy self.
No one advised me to do this, nor had I read it anywhere, but based on instinct alone I started biking. I forced myself to get on my bicycle every night after work and on every weekend and cycle for hours on end. There was a beautiful biking trail yards from my front door that went for miles along the Hudson River. The bike was a white Trek mountain bike.
BIKE THERAPY
Years later I would read about clinical trials proving that physical exercise was as effective as any medication in treating depression, but I didn’t know
yourself a new bike, please! We’ll buy it for you!” By this time the Trek was over a dozen years old and pretty beat up. I gave in and for my 60th birthday I treated myself to a new bicycle with skinny tires.
But I still refused to ditch the Trek. Even my wife was asking, “Why don’t you get rid of that old thing?”
“I can’t,” I’d say. “I’m emotionally attached to it. That bike saved my life.”
I did move it out of our garage and chain it up to the bicycle rack behind Spectrum’s building. I’d occasionally take it out at lunch and go for a ride along the beautiful Lake Champlain bike path.
The building next to ours was owned at that time by Phoenix House and served as a residence for men coming out of prison. I got to know a few of these men just by parking my car and saying hello.
One of them saw me riding the Trek one day and said, “That’s your bike? That’s a nice bike, in fact I was recently thinking of breaking the lock and taking it for a spin.”
He was kidding. I think.
But in that moment, I knew exactly what to do.
that at the time.
Slowly, slowly, slowly I began to recover. I don’t know if it was the meds, the individual therapy, the group therapy, the biking, or just the passage of time, but my sleeping improved, my appetite came back, I put on weight and I had energy again.
I joined a local bicycle club partially because I now loved biking but also because I had this idea that on these group rides I would meet someone to date. The latter never happened, but I became a pretty good cyclist, doing half-century rides around the metropolitan area.
Five years later I met a wonderful woman, we fell in love right away, got married and had a baby. Shortly after his birth I received a job offer from Spectrum Youth and Family Services in Burlington. I accepted it, and we packed our two cars to the gills. The bike came with me.
We made new friends in Vermont, which is a biking heaven. I’d go out with a group of guys on weekend mornings and after a while they were comfortable enough to chide me, “When are you going to replace that old thing? Get
“You don’t have to break the lock,” I told him. “I want you to have this bike.” “No, no, no!” he said. “I was just joking with you.”
“I mean it,” I said. “I have another bike at home. I don’t need two. This bike helped me so much at one point in my life. Maybe it will help you too.”
“You sure?” he asked.
“I’m sure,” I said.
I wheeled it over and he accepted it.
The men who lived in that program were not meant to stay there permanently, so in time he left and he must have taken the Trek with him because I no longer saw it there. If he still has it, that bike would be 33 years in operation.
I still hold in my mind’s eye that white Trek with the green accents. It was like a trusted old friend, but I have no regrets at all about giving it away to someone who may very well have needed it as much as I once did.
I found the right home for the bike I loved.
Mark Redmond is the executive director of Spectrum Youth and Family Services and the author of Called: A Memoir.
The author, Mark Redmond, on his white Trek with his son in 2009. Photo Adobe Stock.
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