April/May 2010 Liberty Sports Magazine

April-May ‘10

www.libertysportsmag.com

F R E E

CALENDAR OF EVENTS

Page 31

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22 18CATHERINE THE GREAT

D E PA RT M E N T S

Photo Bruce Wodder / Competitor Group

8 Letter From The Editor 12 Tyler’s Journal 16 Local Profile Olympic Dreams Start AtValley Preferred Cycling Center

20 Sports Medicine A Runners’ Guide to Optimum Muscle Use

31 Calendar of Events Sponsored by:

26

36 Choice Gear

WHAT IS A GRAN FONDO? Photo by Anthony Skorochod

F E AT U R E S 18 It’s Back TD Bank Philadelphia International Cycling Championship returns June 6th

22 Catherine Ndereba So Delicate, SoTough, So Close to Philly's Heart

26 What is a Gran Fondo?

Chances are you have never heard of these events unless you are from Europe.

28 Transylvania Epic Where the woodland creatures come to play.

28

TRANSYLVANIA EPIC Photo Courtesy of Abram Landes / A.E.Landes Photography

Cover Photo Courtesy of Bruce Wodder / Competitor Group

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L E T T E R F RO M T H E E D I TO R

WHY? Whether you are training for your first 5k or aiming for a podium finish in Hawaii, how you answer that question will have more impact on achieving your goals and how you feel once you get there than the best scripted training program.

Bruckner Chase, Swimming and Ocean Sports Editor

Team in Training, Challenged Athletes Foundation, MS Society, Race for the Cure and Livestrong have answered the “Why” question for thousands of people over the years while changing the lives of both the athletes competing and the individuals fighting to have a normal life. As triathlon and endurance sports participation have grown, many of us have discovered the athlete within, and those of us who have adopted these athletic pursuits as a way of life have well practiced answers when friends or family ask us what keeps us heading for the door year after year in January or July. As the ones who are in the world “Doing,” we are all to some extent taking on the mantle of “Role Model.” Whether you are the one making the cover of a magazine or just the one showing up every day at the pool, don’t ever underestimate your ability to inspire those around you and change lives.

Do this stuff long enough and the toughest inquisitor on “Why are you doing this” is going to come from within. Despite decades in endurance sports, I still find myself in situations when positive answers escape me.

In 2007, five miles off Catalina Island at three in the morning, I climbed back into the boat because at that moment my answer to “Why” was “Not for this.” Each year, watching new ocean swimmers move from fear to elation and evaluating my impact on a fragile ocean ecosystem, I reconnect with intrinsic reasons for logging miles and months of training to pursue distant land masses. There can be a balance between an intense focus on personal goals and a deep connection to the community and world at large. All of our actions create ripples in the world around us. In the words of Howard Thurman, “Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”

Enjoy pursuing those finish lines this year, and thanks for keeping the rest of us motivated.

Bruckner Chase

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PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com CYCLING EDITOR Harlan Price harlan@libertysportsmag.com MULTISPORT EDITOR Stephen Brown multisport@libertysportsmag.com RUNNING EDITOR Jen A. Miller running@libertysportsmag.com SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase swimming@libertysportsmag.com CREATIVE Brian Soroka, Creative & Layout Director brian@libertysportsmag.com WEBSITE Cassandra King, Website design and backend development cassandra@libertysportsmag.com ADVERTISING matt@libertysportsmag.com EVENT LISTINGS events@libertysportsmag.com STAFF PHOTOGRAPHERS Anthony Skorochod, Todd Wiley Sports CONTRIBUTORS Nathan R. Baker, Brian Ignatin, Abram Landes, Lucy MacNichol, Joe McDermott, Diane McManus, Dr. Michael Ross, Stefani Weiss, Bruce Wodder, Tyler Wren

LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.

Liberty Sports Magazine 4047 Cresson Street, 2R Philadelphia, PA 19127 t 215.508.0736 f 215.508.1820 www.libertysportsmag.com Owned and Powered by

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 9

TYLER’S JOURNAL

By Tyler Wren

For 2010, Jamis Bicycles will be the primary sponsor of our team, which is now known as Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita (what a mouthful!). It follows that Jamis has a much bigger stake in our team’s success and has therefore taken measures to increase their support for our program.

This is evidenced by our recent trip to the A2 Wind Tunnel outside of Charlotte, North Carolina. I thought I would share some details from that visit without getting too technical in order to give you some insight into the process to use with your own aerodynamic decisions for your time trial or triathlon bike setup.

Uphill time trials have long been one of my strengths as a rider, but flatter ones one of my weaknesses. By using a power meter over the last few years in races and training, I’ve seen that I have a lot of trouble maintaining a power output on flat ground in an aero position consistent with my climbing power in a more upright position. When it was my turn in the wind tunnel, I mentioned this to Mike Giraud, A2’s Chief of Bicycle Testing, who promised not to lessen the angle between my upper body and my femur and thereby sacrifice any more power.

The process is fun, noisy and cold. First, I suited up in my aero skinsuit, helmet, booties and glasses. Then, it was time to hop on the trainer in the wind tunnel and start pedaling really fast as the fans were turned on to simulate 30mph and some baseline measurements were taken. From there, Mike would come in after each run and tweak a few things: “Move your hands higher; shrug your shoulders more; stick your tongue out to the left this time;

stop wiggling so much.” We kept repeating this process for about an hour and a half until we found a sweet spot.

Instead of trying to lower my front end to reduce my frontal area like conventional aero wisdom might tell us, we decided to bring my hands up and my head down to reduce the gap between them.

This position was actually faster for me and my body type (5’11” & 145lbs, tall & skinny), so I learned how to reduce my drag without sacrificing much power in a lower position. We’ll see how the results play out this year, but I felt very optimistic about the changes to my position. We shaved off thirty-five drag watts from the baseline. If that may be hard to comprehend, this position is a full 1.5mph faster at the wattage we were holding for the tests than the baseline. In a sport where races are often decided by seconds, the hope is that this trip will prove worthwhile.

For my favorite uphill time trials, we have built up a special Franken-bike with this new aero frontal position and our superlight Jamis Xenith SL road frames. This way we can be aero but also stay on the UCI minimum bike weight to keep everything as light as possible. All the extra support means a lot of expectations as well, which I am happy to bear, but I better not forget the most important part and get back to training!

Thanks for reading,

Tyler

Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports.

Reach him at info@tylerwren.com or 610-574-1334.

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Join Exercise Physiologist, USA Cycling Coach, and former Pro Triathlete Todd Parker at Main Line Cycles in Narberth!

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Different workouts each day to add variety and challenge to your weekly training regimen. Bring your bike and we'll hook you up to a CompuTrainer so that you can monitor your power (watts), cadence (rpm), and heart rate.

Todd’s Advanced Cycling Classes are currently two days a week: Tue & Fri 6-7 a.m. and 7:15-8:15 p.m. $20 for 1 Class, $90 for 5 ($18 ea), $150 for 10 ($15 ea), and a one time $20 training skewer and cadence magnet.

Personalized in-person and online coaching (via Training Peaks) packages, biomechanical assessment and personal workouts for swimming, cycling, running, strength training and mental training: Pro Bike Fittings also available. We'll tailor the program to meet your needs in order to accomplish your goals.

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L O C A L P RO F I L E

OLYMPIC DREAMS START AT VALLEY PREFERRED CYCLING CENTER

By Joe McDermott

“These programs open up the world of track cycling to those who would otherwise play another sport because they don't want to pay for their own bike or equipment if they are just trying it,” said Barczewski, a U.S. national champion and Pan American Games medalist. “If it was not for these programs I am fairly certain that I would not have had as successful of a career as I did, and the Lehigh Valley would not have the likes of Marty Nothstein and Jessica Grieco. Olympic dreams really do start with the Air Products and BRL programs.”

The Health America PeeWee Pedalers is open to boys and girls ages 5 to 8 who are able to ride a bike without training wheels. It introduces these youngsters to the excitement and thrill of riding on a velodrome while teaching elementary cycling skills and basic bicycle safety. The youngsters are brought through a fun filled course that uses obstacle courses to teach the riders bicycle handling skills and safety as well as track riding basics.

Red Robin’s Marty Nothstein Bicycle Racing League is offered each Spring and Fall to boys and girls ages 9 to 17 and introduces new riders to the thrill and excitement of bicycle racing. The top riders in the spring program get to demonstrate their skills during the individual championships held in conjunction with a Friday World Series of Bicycling professional racing event.

Photo by Anthony Skorochod

One of the keystones to the success of the Valley Preferred Cycling Center (VPCC) over the past 35 years has been the long-running, top-quality training programs that allow community members to learn about track racing from some of the best racers in the sport.

From the Health America PeeWee Pedalers to the internationally recognized Air Products Developmental Cycling program to the Red Robin Marty Nothstein Bicycle Racing League for young riders, these programs have produced more national champions and world-class riders than any other program in North America.

The numbers are staggering: • 22,000 participants over the past three decades; • 140 national champions; • Seven world championships; • Seven Olympians; • Two Olympic medals – a silver and a gold.

“These programs have been the backbone of the Valley Preferred Cycling Center for the past 30 years and they offer an unmatched opportunity for both youth and adult riders to try the track, learn about track racing and push themselves as far as they want to go,” said velodrome Executive Director Marty Nothstein, holder of those silver and gold Olympic medals, three world championships and a healthy share of the national championship jerseys. “As a young rider I was lucky to have these programs available in my own back yard.”

In addition to Nothstein, champions who have gone through these programs include Olympian Bobby Lea, Ben Barczewski, Andy Lakatosh, Mike Beers, Jackie Simes IV, Junior World Champion Sarah Uhl, Ashley Kimmet, Lauren Franges, Kim Geist, Rachel Herring, Jessica Grieco and the late Nicole Reinhart.

The Air Products Developmental Cycling Program is open to cycling enthusiasts ages 5 and up. A great introduction to the skills and challenges of velodrome riding and racing, the Air Products program is the primary stepping stone for budding young racers but it also offers a terrific opportunity to experienced cyclists and fitness buffs who may just want to take their fitness and appreciation of the sport to the next level.

Each program concludes with a Friday night of racing during a World Series of Bicycling event. All of the community programs are free to children. Bikes, helmets and coaching by champions and world-class riders including Gil Hatton, May-Britt Hartwell, Paul Pearson and Nothstein, among others, are provided. The Air Products program fee is $50 for adults.

In addition, the annual Corporate Challenge offers non-racers a chance to try the track in a Friday night competition against teams from other businesses and organizations from throughout eastern Pennsylvania and western New Jersey. The Corporate Challenge is an Italian pursuit race that includes teams comprised of six riders – with a minimum of two women – who race for pride and teamwork on a Friday night.

Amateur racer John O’Neill of Allentown participated in the Air Products program and later enrolled his young daughter in the PeeWee Pedalers.

“I shoved a lot of my former co-workers into the programs,” said O’Neill, who also participated in several Corporate Challenge events for his employers. “These were primarily office workers who, in some cases, had never seen the velodrome and they were clipped into track bikes and coached by world class riders for a few weeks before racing in public under the lights on a Friday night.

They all quickly grew to love it.”

For more on the VPCC’s Community Programs and Corporate Challenge, go to www.thevelodrome.com and click on the Community programs icon.

16 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

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By Lucy MacNichol or 26 years, the world’s elite professional cyclists have spent the first Sunday in June ripping through 10 laps of a 14-mile circuit that connects the Benjamin Franklin Parkway with the neighborhoods of Manayunk via the infamous Manayunk Wall. Lucky for us, those high intensity athletes will again descend on the Delaware Valley for the return of the TD Bank Philadelphia International Cycling Championship, one of the biggest and longest-running special sporting events in the country.

F

Scheduled for June 6, the Philadelphia race is considered the foundation of American pro cycling having hosted many of the great names in cycling, including Greg LeMond, Lance Armstrong, George Hincapie and others early in their careers.

This is the only bike race in the United States that takes over a major city for six hours, consistently draws crowds of 300,000plus and has received the highest international classification, “UCI Hors Category.” The event will welcome 350 male and female professional cyclists from more than 25 nations.

Race day also includes the Liberty Classic, which celebrates its 17th anniversary this year and features the world’s top women’s teams. Additionally, at least 1,000 casual cyclists will once again have the opportunity to ride the Championship course before the pros in the annual fun ride, now known as the AstraZeneca Wellness Challenge.

NEW CYCLING, HEALTH & FITNESS SHOW A highlight of this year’s race weekend will be the all-new Philadelphia Cycling, Health & Fitness Show presented by Bicycling Magazine on Friday and Saturday, June 4 and 5, at the Pennsylvania Convention Center and on Sunday, June 6, along the Benjamin Franklin Parkway. Feature exhibitors will include Philadelphia’s own international bike manufacturer, Fuji Bikes, along with a line-up of cycling advocacy groups and cycling-related entertainment, such as Wheelmen’s: History of the Bicycle, BMX Stunt Shows and how-to seminars.

Consumers can check out the latest in bikes and cycling gear and explore all of the health, wellness and fitness resources the region has to offer. Show admission is $10 for adults. Children under age 12 will be admitted free.

One of the show’s “don’t miss” events will be the official presentation on Saturday, June 5 of the international and U.S. teams who will compete in the TD Bank Philadelphia

International Cycling Championship.

“The team presentation will mirror the grand tradition of events like the Tour de France, providing fans with up-close and personal access to the sport’s most elite athletes,” said David Chauner, president of Pro Cycling Tour and co-founder of the race.

“The TD Bank Philadelphia International Cycling Championship is unlike any other event in the country, featuring the world’s top cyclists, some of the most enthusiastic fans in cycling, the steep half-mile climb up the Manayunk Wall and now a premier consumer show, too,” Chauner added. “No doubt, the race is officially a must-see Philadelphia tradition that showcases the City and celebrates the ultimate in conditioning, stamina and determination.”

COME ONE, COME ALL As always, catching all of the action on race day is absolutely free. However, building off of last year’s great success, special VIP tickets will again be available for Champions Row tents along the start/finish line, putting race fans at the center of all the ceremony and drama that unfolds there. In fact, last year, several thousand race fans took advantage of this special access.

“The Champions Row experience is loaded with benefits for cycling fans and are very similar to how one might purchase club box seats at a stadium or arena,” said Chauner. “The difference is that this experience lasts all day and keeps pace with the racing action lap after lap.”

In addition to the Champions Row VIP tickets, patron packages for corporate and personal entertaining are also available.

For more information on the TD Bank Philadelphia International Cycling Championship; the Philadelphia Cycling, Health & Fitness Show, including discount show tickets; the Astra Zeneca Challenge; and VIP tickets and hospitality opportunities, visit www.procyclingtour.com.

18 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

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S P O RT S M E D I C I N E

A RUNNERS’ GUIDE TO OPTIMUM MUSCLE USE

By Dr. Michael Ross Photo by Dr. MIchael Ross

I frequently see runners with overuse injuries. Most of the time; performance declines and injuries happen when muscles are fatigued.

If you want to run faster, safer, and smarter, you need to understand how the different muscle types work, when to train them, and when to use them.

Muscle Physiology 101 There are three main types of muscle fibers, Type I, Type IIa and Type IIb. Each fiber has a specific use and strength. Type I fibers are the classic slow twitch fibers. They are full of energy producing organs which convert sugar and fat into energy. The benefit of these fibers is that they can go for hours at a time before fatiguing. In fact, they are so efficient with converting stored fat into energy, that most people could run with their type I fibers for days on just stored fat. The down side to using type I fibers is that they aren’t very strong and their twitch speed is slow which means that they don’t produce a lot of power. To get more endurance out of these fibers, they are also able to generate energy from circulating blood sugar which comes from the food that you ingest during exercise.

moderate pace, you may be using all of your type I fibers with a few type IIa fibers for some extra speed. When you are running fast, you are using all of your Type I’s, most of your Type IIa’s and some of your Type IIb’s.

When you are sprinting, you are using all of your muscle fiber types maximally.

At the other end of the spectrum are the Type IIb fibers. These fibers are ten times as strong as the slow-twitch type I fibers. Unfortunately, these fibers aren’t able to produce power for very long. Type IIb fibers fatigue after only fifteen seconds. These fibers are further limited by their inability to regenerate energy. Once the energy that has been previously stored is depleted, they won’t be able to generate any more power.

Picture the following scenario. You are on a treadmill and the speed is increasing every minute. At first, you are only using some of your type I fibers. As the speed increases, more type I fibers are being recruited.

Type IIa fibers are a combination of both Type I and type IIb fibers.

They get their energy from a combination of both circulating nutrients (fat and carbohydrate) and stored carbohydrate. As a hybrid fiber, it is no surprise that they can provide energy for longer than the Type IIb fibers, but not as long as the type I fibers. Most people get about 5 minutes of power from IIb fibers when they are all used.

Training the Type IIa fibers happens as you move from difficult, yet maintainable exercise to difficult exercise. Once this second transition happens, your ability to sustain that pace diminishes greatly. When all of the IIa fibers are being used, most people have about 4 to 5 minutes of sustained power left.

Now that we know about the different fiber types, let’s look at how they are used. Muscle fibers are recruited to handle different workloads.

Imagine that you are sitting on the couch watching the Boston Marathon on TV. You are using very few of your Type I fibers, then your friend calls to invite you out on a run. As you get up to answer the phone, more of your type I fibers are recruited. As you head out the door and start to go faster and faster, eventually more of your Type I fibers are recruited. Eventually, as you run increasingly fast; all of your type I fibers will be recruited. Once you have reached full recruitment of the Type I fibers, the Type IIa fibers start to be recruited.

What is important to note is that the transition is not a switch from one fiber type to another, but an addition of different fibers. As you continue to run faster and faster, Type IIb fibers are recruited until you have recruited all of the fibers in a particular muscle group.

Most people don’t run in this sort of increasing speed until failure pattern. At a constant pace, different amounts of each fiber are used.

At an easy pace, you may be running with some of your type I fibers.

As these fibers fatigue, more of the type I fibers are recruited. At a

Ideally, different distances would result in different muscle recruitment.

A marathon pace should recruit all of your Type I fibers. A 5k or 10k should recruit all of your type I fibers and some of your type IIa fibers.

Training for a specific event should mimic the fiber recruitment of that event. All you need to know is when each of the fibers is maximally recruited, so that you can train them effectively.

All of the Type I fibers are recruited maximally when you are running comfortably, yet still maintaining a sustained pace. When undergoing medical testing, this is the point just as lactic acid starts to develop.

When you are barely able to keep up with the treadmill speed, you are using all of the type I, all of the type IIa and most of the type IIb fibers.

Looking back, maximal type I recruitment happens at 65-70% of maximal speed. Type IIa fibers are maximize at about 80-85% of maximal speed. At maximal speed, all of the fibers are being used. Of course, this is largely an estimate, but accurate for most people.

Knowing for certain involves breath-by-breath analysis of inhaled oxygen and carbon dioxide.

Training by muscle fiber type is a powerful tool to build the fibers that you need for a particular event and to determine which events may be best suited for you. L

Michael Ross, MD is a sports medicine physician at the Rothman Institute and the medical director of The Performance Lab, a scientific and medical testing and training center for all athletes. He is the author of Maximum Performance for Cyclists and Maximum Performance Sports Medicine for Endurance Athletes. He has treated and trained numerous professional and Olympic athletes in cycling, speed skating and track and field.

20 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

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Photo by Stefani Weiss

Following your dreams can be a lonely business if those dreams are not shared by those around you. Dreamers are often ostracized.

Nonconformists learn quickly the risks of setting off into uncharted territory.

While it takes vision to imagine alternatives to the life others have mapped out, it takes a certain fortitude to follow a dream, and make it a reality. Catherine Ndereba has both—she is spiritual enough to understand that some experiences transcend human understanding, yet has worked unwaveringly to realize her dream and has discovered that the rewards are well worth the sacrifice. Her life is a beacon to those who might not otherwise believe in their possibilities.

As a youngster, Catherine Ndereba loved to run just as much as the boys did, but girls in her culture at the time had other duties to fulfill. Girls didn’t run, boys did.

Girls did the caretaking, and so she was called “Crazy Catherine.”

Yet she knew what she knew. Running was embedded in her soul, a “gift from God,” as she describes it. She could no sooner stop running than stop breathing.

And so she ran. Something much greater than pain or rejection or setbacks drives her forward: her deep faith and her love for running, so intertwined as to be inseparable.

She ran far—ran from poverty, from efforts to box her into one role to the exclusion of all others, ran into fame, Olympic medals and a marathon world record.

She ran from being “Crazy Catherine” to “Catherine the Great.”

Through running, she found her way to the Philadelphia area, where she trains for part of the year, enjoys a cheese steak sandwich on occasion, has come to love the miles of trails on which she trains in Valley Forge, and has emerged as something of a hometown favorite, cheered as much at local races as any local hero.

In a sense, her rise from obscurity and poverty, while it began in Kenya, so much mirrors the American Dream that it can't help but resonate here.

Through it all, she has held on to what matters to her— faith, family, and giving back: values that cross international borders.Values anyone can recognize.

Her story is the focus of a biographical documentary, “WinCatherine,” which Stefani Weiss, film-maker and sister of Ndereba’s agent, Lisa Buster, is preparing, in order, as Weiss says in her blog,“to tell the story of how World Champion Kenyan marathon runner Catherine Ndereba has inspired many through her running and how her faith has guided her.” www.wincatherine.blogspot.com Weiss is seeking funding to complete the film, but a trailer is available for viewing on the film’s website, www.wincatherine.com.

The idea for a film came to Weiss upon viewing a friend's documentary.“A light bulb went on,” she said.

“No one had made a feature about Catherine.” For Weiss, she was an obvious choice. Having been teased as a child herself,Weiss could identify with Ndereba and believed that viewers could learn from her example that “you can’t let others define you or prevent you from pursuing your goals.”

Ndereba is a living example of this attitude.While neighbors gossiped and called her crazy, she didn’t let their taunts stop her. As she mentions in the trailer, she could not afford a track uniform or shoes—so she ran barefoot in the clothes she had. But she ran.

Eventually others followed her, including two younger siblings, Samuel and Anastasia Ndereba, also successful runners. Samuel shared the podium with her in the 2009 Philadelphia Distance Run with his second place finish, while Anastasia won the Toronto Waterfront Marathon in 2005, and set a personal best of 2:29:03 to win the Venice Marathon in 2002. In the WinCatherine trailer, Ndereba's countrywomen, Irene Limika and Jane Murage, who share a house with her in Norristown, speak admiringly of her as a role model who gave them the courage to undertake running careers “People like Catherine have done it,” says Limika.“I can do it.” And Murage speaks of seeing her on TV and wanting to follow her example. Even the recreational runners observing her track workout in the same film trailer speak of her as “inspirational.”

22 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

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PhotoCourtesy Bruce Wodder / Competitor Group

Although it has bolstered her self-confidence, the admiration has not spoiled her.

Despite Ndereba's initial shyness, Buster saw her potential.“She was always a sweetheart,” says Buster,“a beautiful girl, very musical, dainty, like a deer, very graceful.” Buster, who had also been working with other Kenyan athletes, heard of her through a phone call from a contact in the Kenyan athletics federation (Athletics Kenya). For Buster, Ndereba had the right qualities.The runners she represents need to be “more than just good athletes.” In addition, Buster seeks “someone well mannered, nice, outgoing, personable, cooperative, helpful, and good with interviews.”

Since her arrival in the United States,“she has grown, changed and become more confident,” Buster reports.

Yet the essential Catherine Ndereba has remained the same, which her chiropractor, Dr. Johnny King Marino, believes is what is “special” about her.“She hasn't let success alter who she is.” Like Buster, Marino cites her beauty, her “energy, her glow,” expressed in “her smile, how she carries herself”—as if “walking around with a white light.”

Still, Ndereba is practical. She knows that to excel in her sport, she needs the work ethic that her spartan childhood in Kenya instilled in her.

A coach advised her after she finished high school that if she wanted to succeed, she had to have discipline, advice she passes on to other runners and continues to follow.

Within that “white light” resides an iron-willed woman.

Her small, light frame holds a powerful resolve.As Buster expresses it, it's “hard to imagine someone so delicate can be so tough.” Marino agrees, admiring her ability to withstand pain.

Her coach, El Mostafa Nechchadi, himself a highly successful distance runner, who, like his protégé, won the Philadelphia Distance Run, recalls a 7x2000 meter workout in the heat of summer.

“Because of the heat, at the fifth one, I asked her to stop and skip the other two remaining. I saw her getting tired and the heat affect[ing] her workout but Catherine insisted [on] finish[ing] all of them.That showed me that she is a hard worker when it comes to her training.”

Indeed, she can weather not only the physical pain of workouts but also disappointments and setbacks. Her response and what she wants others to remember:“to persevere through difficulty and not give up.” Passed over for the Kenyan Olympic team in 2000, as Buster mentions in the WinCatherine trailer, Ndereba became even more determined to succeed and silence any doubters. She set a world record in the 2001 Chicago Marathon with a stellar 2:18:47– “my most memorable race,” she says.

Even when she misses victory, she remains philosophical. Marino remembers that when asked about winning silver instead of gold in Beijing, she calmly stated that it was “God's plan.”This is not to say that she won't continue stretching her limits.“I saw in

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APRIL/MAY 2010 23

How long will she continue running? Boston is on her schedule this year—a race that she has won four times.

She remains healthy, says Marino, even at 37, over eight years after her world record performance, and with her win in the 2009 Philadelphia Distance Run (now the Rock and Roll Philadelphia Half Marathon) in 1:09:43, she shows no signs of slowing down.

Photo Courtesy Bruce Wodder / Competitor Group

her eyes,” Nechchadi says,“that she was striving to have good results.”As Marino confirms, she has the bearing of a “champion by birth.”

As successful as she has been in her sport, she remains grounded. Giving back to her community is not just a cliché. Ndereba hopes to start a school in Kenya to give students the opportunity to focus on academics while also developing their athletic talents. Students will pay what they can afford or will attend free if they don’t have the money for tuition.

She also remains in close touch with her family.When possible, her husband,Anthony Maina, and daughter, Jane, join her in the United States, but even if school and work responsibilities keep them in Kenya, they are a family of committed Christians, bound together by their faith.Thus, she is fully confident that she can entrust them to God's care when they are apart.

An athlete who has earned the title “the Great, ”one who can easily afford to leave household chores to others is not afraid to be seen, as in the WinCatherine trailer, helping prepare a meal or scrubbing running shoes and hanging clothes on a line outdoors.

In public, too, she remains connected to others. She willingly signs autographs for admirers, her genuine smile lasting through photo after photo that people ask to have taken with her. She expresses surprise and wonder at “how many older runners still compete” in the United States, and encourages each of them, regardless of pace.

“Often,” says Marino,“older athletes, especially professionals, become wiser about training, knowing better how to maintain their health.”They know their bodies, know when to push and when to hold back. In 2012, the next Olympic year, Ndereba will turn forty. It is no longer unusual for athletes well into their forties to be competitive against their juniors.

Nechchadi takes a common-sense approach to her training. Having, learned from overtraining in his younger years, when the high mileage that he ran proved too much, leading to injuries. As a result Nechchadi added,“when I train my athletes, I always make sure that they will not end up with the same mistake.”

Thus, Ndereba's mileage, at 75-100 miles per week, is moderate compared to that of many elite runners. It includes, says Nechchadi “quantity and quality, but not too much,” advice he passes along to other runners as well.“An athlete should train hard and be patient.

Do not overdo it because the results will come with the time,” he counsels.

“Train hard and be patient”—the hallmark of Ndereba's own outlook has roots in her faith. She quotes and lives by words from Isaiah 40:“They that hope in God will renew their strength; they will soar as with eagles' wings;They will run and not grow weary, walk and not grow faint.”

Train hard and be patient. Trust in God. Persevere through difficulty. These core values have guided her running and her life, the same values perhaps that fortified Washington's soldiers during that long-ago bitter winter on Ndereba’s Philadelphia area training ground,Valley Forge, values we can discover in ourselves at our finest moments. Small wonder, Catherine Ndereba has emerged as a hometown favorite.

Diane McManus, a free-lance writer and editor, teaches college writing and is available for consultation on writing/editing projects. She can be reached via e-mail at dpmcmanus50@gmail.com. Her blog, http://initforthelongrun.blogspot.com, reflects her interests in running, swimming, poetry, and occasional forays into politics and baseball.

For more information about WinCatherine and how they can help, readers may go to www.WinCatherine.com

24 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

TWITTER.COM/LIBERTYSPORTMAG

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What is a Gran Fondo?

By Brian Ignatin

I

f you have been following recreational cycling over the past 12 months, you’ve probably encountered these words, and most likely have no idea what they mean. Except when held in Switzerland, they have nothing to do with a very large pot filled with molten cheese…

Gran Fondo is an Italian term that more or less translates to “Big Ride”; in practice they are hybrids between long distance recreational cycling events (such as centuries) and competitive events (such as road races).

The equivalent word in French is Cyclosportif; the Brits, Flemish, and Dutch call them Cyclosportives.

try to win, the majority of participants are happy to complete the challenge within the allotted time.

The third distinction is that they are massed start; Gran Fondo participants experience the organization, atmosphere, and challenges of a professional race while riding with friends at their own pace. Riders are lined up within elaborate venues closed to vehicular and pedestrian traffic, and are started amid much pomp and circumstance. They ride through the barricades, and past the announcers; the scenario is repeated at the conclusion of the ride, with spectators lining the course in between. It is far more exhilarating than a local fun ride or race held in the middle of nowhere.

If you show up late, you may or may not be allowed out on the course, but either way, you will have missed a major part of the experience.

Gran Fondos are not races in the traditional sense, but they go well beyond the scope of most recreational rides. First and foremost is the atmosphere; Gran Fondos are Italian festivals of cycling and community that can last for several days.

Next is the fact that they typically are timed; either the entire course or specified key sections. The better organized events employ electronic chip timing. There is usually an upper time limit to complete the course, and the front runners are often “competing” for exclusive prizes.

Fourth, the courses are challenging, often featuring mountains, long climbs, or other difficult conditions. Many of the most popular and prestigious Gran Fondos and Cyclosportifs take place on courses that comprise classic professional races. Depending on the event, roads may be closed or open to normal vehicular traffic, but most courses are well marked and marshaled. Riders are able to use feed zones positioned along the route; mechanical and medical support are also provided.

Gran Fondos are cycling’s equivalent of running’s marathon; as with the 26-mile running event, rather than racing other participants, most participants challenge themselves in a personal battle against the course, the distance, and ultimately the clock.

While some faster riders will push the pace and

There are even a few multi-day events; London-Paris gives its participants a Tour de France like experience; 300 riders ride more than 100 miles on 3 consecutive days, culminating with a trip down the ChampsÉlysées, which is closed to traffic for the peloton’s arrival.

Photo Courtesy of Colnago Gran Fondo

26 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

Fifth, these events are immensely popular; many of the events are monuments, having been organized annually for decades. Don’t expect to wait to see what the weather forecast looks like before you commit; field limits are most often reached during pre-registration; some events sell out in a matter of hours.

L’Etape du Tour, held each July over a mountainous stage of that year’s Tour de France, offers places to 8,500 riders; the field is always full. The Amstel Gold Race in the Netherlands hosts 18,000 participants in cyclosportives of varying distances over the race route the day before the professional race.

After completing the ride, participants are generally not in a rush to get home. Events

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typically feature finish line festivals including entertainment, an expo, and food. The best events offer multi-course hot meals, over which you and your friends can regale each other with tales of glory. Some organizers even offer shower facilities and post-ride massage.

While there are hundreds of such events each year in Europe, up until 2007, there was only one European style event held in the US. Now in its 11th year, the Univest Grand Prix Cyclosportif is an integral component of the UCI sanctioned Univest Grand Prix weekend, held annually each September in Souderton, PA. Participants get the bonus of watching the pros tackle the same course following their ride from the luxury of a VIP tent.

In a similar model, the US Air Force Cycling Classic offered recreational riders the opportunity to complete up to 7 laps of their 12.5 km closed circuit prior to the pro race that was founded in 2008.

2009 finally saw the introduction of the term Gran Fondo into the vernacular of American cycling. The Gran Fondo Colnago San Diego on March 1st started the movement. True to its Italian roots, the event was sponsored by Colnago, Campagnolo, and San Diego’s Little Italy Association, amongst others.

October saw an event upholding another European tradition; naming an event in honor

of the local rider turned professional hero.

Levi’s (as in “Leipheimer”) Gran Fondo in Santa Rosa, CA gathered international attention. More than just the namesake, Levi was actively involved in the management of the event, and personally designed the routes.

Capitalizing on the initial success of 2009, the 2010 Gran Fondo calendar is quite robust. The Gran Fondo Colnago has grown to a 3 event series: San Diego (March 7), Philadelphia (August 8), and Los Angeles (October 24). The US Air Force Crystal Ride returns on June 13, the Univest Cyclosportif is on September 11, and Levi’s Gran Fondo is on October 9. The Centurion series has events scheduled in Colorado, Wisconsin, and California, while the Tour of California has Gran Fondo like events scheduled in April on the routes of two of their stages which the pros will tackle in May.

On top of this, dozens of other events have been announced that incorporate the term “Gran Fondo” in their names. While some of these will be Gran Fondos or Cyclosportives in the true sense of the word, others will not.

Some events, such as the Tour de Tucson, have been pillars of the recreational cycling calendar for decades, and offer many of the features of a Gran Fondo, without touting themselves as such.

To confuse things further, USA Cycling has gotten into the game, and is allowing promoters to organize races under the nomenclature “Gran Fondo”; these will be true sanctioned races, but are also open to unlicensed riders.

For the moment, participants need to exercise a bit of caution, and manage their expectations.

Just because an event is billed as a Cyclosportive or a Gran Fondo, doesn’t mean that the event will conform to the standards the term implies. While some of these events will prove to be worthy of the designation, others will not. Though they may fall short, they still may prove to be excellent, well organized events, but just might not live up to the atmosphere or heritage of a European style event.

Only time will tell which events will evolve into monuments, and which ones will languish in obscurity. Nonetheless, this all makes for a movement. which is the next big thing; it is an exciting time to be an American cyclist!

Brian is a former road and track racer with international experience. He is a veteran of L’Etape du Tour and London-Paris. Brian has been involved in event management for more than 20 years, and is the Cyclosportif Director of the Univest Grand Prix, and the Event Director for Gran Fondo Colnago Philadelphia.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 27

Photo Courtesy of Abram Landes/A.E.Landes Photography

Mike Kuhn and Ray Adams have a daunting task ahead of them. They’ve taken it upon themselves, with the support of The Outdoor Experience Organization, to create the Transylvania Epic, the first week-long mountain bike stage race in the USA. The logistics of organizing seven days of fully supported racing with prize money, sponsorships, national advertising, and different worldclass trails can be difficult. To do it in a state that, on the surface is not recognized the magazines and public opinion as a mountain bike destination when compared to legendary places like Moab, Utah or Fruita, Colorado is asking for an uphill slog. Fortunately, what they do have is a stellar network of trails created from 400 years of western civilization with its, logging, mining, war and dedicated trail building by hundreds of volunteers.

During the early colonization of North America, there was one great barrier to western expansion, a low but incredibly difficult to navigate range of densely forested mountains that came to be

known as the Appalachians. They intimidated early settlers and prevented anything less than a serious expedition from piercing their interior. Dark dank forests and Native American hostilities to intruders curtailed any early thoughts about manifest destiny.

From the moment the Appalachian curtain was pulled aside and the great mountain ranges of the west were discovered, their grandeur turned the once nightmarish Appalachians into nothing more than a windowsill. The vertigo inspired awe of the western heights have relegated the East Coast Mountains to an undeserved second tier as a place for serious outdoor adventures. 650 million years ago the Appalachian Mountain Range ran right through the center of Pennsylvania and since then has crossed paths with many mountain bikers such as Kuhn and Adams. Mountain bike racers first, they have now turned their attention to promoting what they see as a region that deserves much more respect than it receives.

28 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

To honor the central region of Pennsylvania they have taken the cue of other successful mountain bike stage races held in places like Canada’s British Columbia and the German Alps. While those places offer majestic views from mountain top to mountain peak, the racers of Transylvania Epic will ride below the canopy of dense Eastern hardwood forests, where lush ferns stand thigh high and the mountain laurels create canopies to tunnel through.

Much of the central region of Pennsylvania tends to be rural with large forests, state parks and game lands that keep the maps of the Susquehanna Valley mostly green. The Transylvania Epic relies heavily on the Bald Eagle and Rothrock state forests for five of the seven stages. The Seven Springs Boy Scout Camp located in the middle of the two forests will be race headquarters.

Those five stages will include trails that are regularly featured in the oldest running 100 mile mountain bike race, the Wildernes 101, sections of the 2005 Single Speed World Championships, and trails designated as ‘Epic’ by the International Mountain Bike Association.

The region has a long history of legendary mountain bike racing and riding. This section of the Appalachians is known for ribbons of trail sprinkled with rocks, roots, and mountain laurels.

To change things up there will be two days where a shuttle to the start line will be required. One of those days will journey to the Raystown Allegrippis trail system. Raystown is a recent addition to the riding options of central PA. Unlike most of Pennsylvania’s rocky and technical trails, Raystown has 35 miles of purpose-built trail intended to be buff and full of flow. The result is a day of onthe-gas riding around Raystown Lake.

“Allegrippis is a fast and fun roller coaster ride. We are excited to show off this trail system to Trans-Sylvania competitors, especially since it is so different from the majority of the other

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trails you’ll find here,” says Kuhn.

The other day that breaks the mold of the standard stage race format is the Super-D day in R.B. Winter State Park. A Super-D race is a downhill style event that is friendly to cross country bike racers but gives the downhill inclined riders a chance to shine. Racers will ride to each of the five starts at a pleasure pace before ripping down the hills and regrouping. At the end of the day they will have completed 30 miles of group riding and will have had a chance to bond between timed sections.

The Transylvania Epic shakes up the standard race format in other ways, too.

Unlike other stage races, the format of the Trans-Epic will allow the riders to sleep in the same bed every night.

Logistically that allows the promoters to save costs while creating a more relaxed atmosphere for participants. The result is a race where an entrant can bring a family to an event that usually excludes them due to traveling each day from one race start to the next.

According to Kuhn “Our home-base campground offers numerous amenities including lodges, a swimming pool, a full dining facility and is a convenient drive to State College, home of Penn State University, where you’ll find all the variety the largest city in central PA can offer including a whole host of food and lodging options.”

That concept is one of many unique features they have brought to stage racing. With seven stages from 11 to 45 miles, Kuhn and Adams expect riders to actually have time to relax between days and enjoy any company that comes with them. Also, to give spectators a chance to catch racers on course, there will be school buses to shuttle them around to see some racing action at key spots. The promoters are further mixing up the event and it’s categories with the inclusion of a Corporate Team division. In that category, up to six people can be on a team, but only the top three finishers of each day have their time counted. That allows teammates to take days off or show up late and take over for someone who couldn’t do all seven days. Their goal is to make the

Transylvania epic the most spectator and family friendly stage race while keeping the single loop format of other stage races.

One last innovation the promoters have brought to the stage race is a cost that is much lower than any other stage race in the western hemisphere. A participant can chose from the $849 basic race package to $1299 for all amenities. That might seem like a chunk of change, but when compared to many races that charge $1800 or more for the simplest packages, the Transylvania Epic turns out to be a huge bargain.

With the support of The Outdoor Experience Organization, a Pennsylvania non-profit organization, the crew putting together the Transylvania epic have designed a world class event. The unique features of Pennsylvania riding will surprise people who have never ridden in Central PA and the race format might set a new standard for what vacationing adventurers can expect. To learn more visit www.transylvaniaepic.com. We’ll report on the event daily at www.LibertySportsMag.com.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 29

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Mar-Apr. Mid-Atlantic Multisport Class: Ladies Night Indoor Cycling.

Mon, 7:00 - 8:00 PM Upper Main Line YMCA. 610-644-0440 info@midatlanticmultisport.com www.midatlanticmultisport.com

C A L E N DA R O F E V E N T S

SPONSORED BY

Mar-Apr. Lake Ontelaunee Time Trial Sat. www.pacycling.org

Mar-Dec. Bikesport Free Fix-a-flat Clinic.

1st Sat, 9:30 AM. Bikesport ginny@bikesportbikes.com www.bikesportbikes.com

for more information about

Mar-May. Cadence Outdoor Climbing Class. Mon, 6:00 - 7:30 PM Cadence Cycling & Multisport, lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/

The Performance Lab, Powered By Rothman Institute visit www.theperformancelabnj.com ADVENTURE RACING EVENTS April Apr 10. GOALS Navigation Clinic.

9:00 AM. Hibernia County Park. bgibbons@goalsara.org. 866-338-5167 www.goalsara.org Apr 11. Classic Harley-Davidson Cushion Peak Adventure Race South Mt. YMCA Bulrich1@aol.com. 610-775-4614. www.makebreak.com Apr 17 Tryad Adventure Challenge 2.

9:30 AM. dan@tryad-pt.com.

215.485.9180. www.tryad-pt.com Apr 24. Yough Extreme Adventure Race Mountain Bike. 25 mile Trek, 20 mile Kayak, 9 mile optional, 140â&#x20AC;&#x2122; rappel.

8:00 AM. Ohiopyle State Park. www.americanadventuresports.com Apr 25. Michaux Endurance Series Michaux Maximus. 10, 25 & 50 miles.

9:00 AM. Michaux State Forest.. www.racemichaux.com Apr 25. The Savage Sprint Race.

8:00 AM. bgibbons@goalsara.org 866-338-5167. www.goalsara.org May May 15. Tryad Adventure Challenge 3.

9:30 AM. dan@tryad-pt.com 215.485.9180. www.tryad-pt.com

CYCLING EVENTS Cycling - Mountain and Cross Ongoing

Feb-Oct. MTB on the Pennypack Trails.

Tues, 6:30 PM. Pine Road Entrance. ride_with_cb@rocketmail.com 215-740-0973. www.phillybikeclub.org

Feb-Dec. Bikesport Mountain Bike Ride.

Sun, 9:00 AM. Green Lane (Knight Road) parking lot. ginny@bikesportbikes.com www.bikesportbikes.com April Apr 3. PAValleys.com MASS Team Relay. highspeedcycling@gmail.com www.masuperseries.com Apr 11. Bike Line Race at Fair Hill. newark@bikeline.com www.masuperseries.com

Apr 11. The Bike Line Spring XC Opening Race. 7:30 AM. www.bikeline.com Apr 17. Rally in the Valley 8:00 AM. Wissachickon Park jacalyn.clawson@gmail.com 801-450-4640 www.phillymtb.org Apr 18. Hibernia Mountian Bike Duathlon.

12 mile. Hibernia County Park near Coatesville PA. morrisd1@aol.com www.mid-atlanticevents.com Apr 18. Tour de Tykes Weekend.

8:00 AM-5:00 PM. matt@tourdetykes.com www.masuperseries.com Apr 25. Greenbrier Challenge AMBC & MARC Championship Race. MTB Race.

8:00 AM. Boonsboro. www.bikereg.com May May 2. Escape from Granogue.

8:00 AM. Granogue Estates. mlvettori@yahoo.com www.masuperseries.com May 2. Wawayanda Spring Cleaning MTB Race. 8:00 AM. Wawayanda State Park Hewitt NJ. www.h2hrace.com JeffStik@BlackBearCycling.com.

May 8. On the Rocks at French Creek.

8:00 AM. French Creek State Park ontherocksfc@gmail.com www.masuperseries.com May 13-16. MTB Endurance Camp and Trans-Sylvania Epic Preview 9:00 AM. State College, PA highspeedcycling@gmail.com 717-350-1029. www.TransSylvaniaEpic.com

Feb-Oct. Bikesport Fast-paced Road Bike Ride. 40-50 miles. Sun 8 AM ginny@bikesportbikes.com www.bikesportbikes.com Feb-Oct. Mid-Atlantic Multisport Class: Ladies Night Indoor Cycling.

Mon, 7:45 PM-8:45 PM. Upper Main Line YMCA. 610-644-0440 info@midatlanticmultisport.com www.midatlanticmultisport.com

Mar-Dec. High Road Cycle Recovery and Development Rides. Sat, 9:00 Am. Wayne and Doylestown stores. www.twileysports.com

Mar-Dec. High Roads Training Rides.

Tues, 5:30 pm.

Wayne and Doylestown stores. www.twileysports.com

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Apr-Aug. Bikesport Friday Morning Road Bike Ride for Women 25-40 miles.

Fri 9:15 AM. Bikesport ginny@bikesportbikes.com www.bikesportbikes.com Apr-Oct. Cadence State College Training Camp. 12:00 PM. csandberg@cadencecycling.com 215-508-4300 www.cadencecycling.com Apr-Dec. Thursday Night Training Series. lwa.membership@gmail.com. www.lehighwheelmen.org May-Jun. Cadence Outdoor Tactics Class. Mon, 6:00 - 7:30 PM Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/

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May 15. Cascade Classic MTB Race.

8:00 AM. www.masuperseries.com May 21. Dirtrag Dirtfest MTB Festival.

8:00 AM. Raystown Lake IMBA Trails. www.bikereg.com May 23. Iron Hill Challenge. 8:00 AM. Iron Hill Park. ironhillmtb@fsvsonline.com www.masuperseries.com May 23. Tymor Park Challenge MTB Race.

8:00 AM. Tymor Park. tim@espraces.com www.h2hrace.com May 30-Jun 6. The Trans-Sylvania Epic MTB Stage Race. 9:00 AM. State College, PA TransSylvaniaEpic@gmail.com.

717-350-1029. www.TransSylvaniaEpic.com Cycling - Road Ongoing

Feb-Oct. Northwest Philly Rides: Start times vary. Sat & Sun. Northwest Philly. howard@ thebluestargroup.biz phillybikeclub.org

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 31

May-Aug. Tuesday Night 24-7 Fitness Pro-AM Series.

Tues, 7:30 PM Valley Preferred Cycling Center. info@thevelodrome.com 610-395-7000. www.thevelodrome.com April Apr 3. Hell of Hunterdon. 79 Miles.

9:00 AM Lambertville, NJ. springclassics@kermesse.us 267-744-4538 www.hellofhunterdon.com

Apr 24-25. Tour de Ephrata Stage Race.

Ephrata,PA. www.redroseraces.com

May 15. Smoketown Airport Criterium. pa.christiancycling.com/race/

May 31. Tour of Somerville Somerville, NJ. www.tourofsomerville.org

Apr 25. Cranbury 200K. Former PNC Bank Parking Lot. www.njrando.com Apr 25. Fools Classic. 72 Miles.

9:00 AM. Doylestown, PA springclassics@kermesse.us 267-744-4538 www.foolsclassic.com

May 16. Bike MS: Crankin' for a Cure 2010. 30 or 60-mile. 8:00 AM Middletown, DE. carla.koss@MSdelaware.org 302-655-5610, ext. 27 www.crankin4acure.org

MULTISPORT: TRIATHLON AND DUATHLON

Apr 25. Rotary River Ride. 8:00 AM. 215-643-2046. www.horshamrotary.org

May 16. Conestoga Challenge Road Race. www.allthatisgood.org

EVENTS

Apr 25. Jason Gundel Claymont Classic.

Claymont, DE. jay@jaygundel.com

May 16. Fawn Grove Roubaix Style Bicycle Road Race. www.allthatisgood.org

Ongoing Feb-Oct. Cadence Essential Freestyle for the Triathlete: Technique Thurs, 6:00PM-7:00 PM. Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/

Apr 3-4. Philly 2-Day Cycling Classic.

Fairmount Park. www.phillyracing.org

May

Apr 10. Mount Joy Road Race.

Florin Church of the Brethren www.proamcycling.com/events.htm

7:00 PM. Bikesport. ginny@bikesportbikes.com www.bikesportbikes.com

Apr 10. Princeton 115k. www.njrando.com Apr 10. Princeton 200K. Princeton Forrestal Village. www.njrando.com Apr 10. Tour of the Battenkill. 8:00 AM. info@tourofthebattenkill.com.

518-275-6185. www.tourofthebattenkill.com Apr 17. Ocean to Bay Bike Tour of Coastal Delaware Bethany Beach.

Garfield Parkway and the Boardwalk.

302-539-2100. www.TheQuietResorts.com

Apr 18. Girls with Gears: Women’s Cycling. 7:00 AM Limerick Community Park ginny@bikesportbikes.com 888-315-9113 www.carolforheart.org Apr 18. Lower Providence Criterium www.pacycling.org Apr 24-25. Farmersville Road Race Bicycle Stage Race 2-days 3-stages.

Ephrata Area. www.allthatisgood.org Apr 24. Guy’s Bicycles Free Bike Maintenance Class. 10:00 -11:30 AM. suzanne@guysbicycles.com.

215-355-1166. www.guysbicycles.com Apr 24. State Police Benefit Ride. 18, 25, 50, 62 miles. 8:00 AM. Hershey, PA. 717-761-5109. jdmcpartland@gmail.com www.pspbenefitride.com

May 1. Clinic: Cycling Shoes & Pedals.

May 1. Turkey Hill Country Classic.

Washington Boro. www.allthatisgood.org May 2. Bike Ride for Habitat 2010; Spencer Martin Memorial. 30 Mile.

8:00 AM. Penn State, Wilkes-Barre info@wv-hfh.org 570-820-8002 www.bikerideforhabitat.org May 2. Memorial Hall Criterium.

Fairmount Park. racedirector@quakercitywheelmen.org. www.quakercitywheelmen.org

May 19. Ride of Silence. 10-12 miles 7:00 PM. Bikesport. ginny@bikesportbikes.com. www.bikesportbikes.com May 21. National Bike to Work Day. 7:00 PM. Bikesport. 215-242-9253 events@bicyclecoalition.org. www.bicyclecoalition.org/events/bikemonth May 21-22. Wilmington Grand Prix Road Race. 8:00 AM-6:00 PM. wilmgrandprix.com May 22. 75 Miles of Mon-Tour Bike Race Soccer Park. 570-271-0225 www.montour75.com May 22-23. Bike MS: Coast the Coast Ride 2010. 8:00 AM. www.nationalmssociety.org

May 8. Bike to the Bay Cycling Fundraiser. 5, 10, 33, 66 & 100 miles loops. 6:30 AM. Alloway.

CampEdgeTeam@aol.com. www.ranchhope.org

May 23. Bloomsburg Town Park Criterium. www.dutchwheelman.com

May 8. Princeton 300K. Princeton Forrestal Village. www.njrando.com

May 23. Downtown Erie Criterium. bezzacycling.com

May 8. Quad County Metric Bike Ride.

8:00 AM. Green Lane Park. centuries@suburbancyclists.org 215-234-0170. www.suburbancyclists.org/quadcounty.asp

May 23. Greater Philadelphia Area Tour de Cure. 15, 35 & 63 mile. 8:00 AM. emcilvaine@diabetes.org main.diabetes.org/greaterphilatourdecure

May 8. Unionville Race of the Hearts. www.pacycling.org May 9. Habitat for Humanity Race. www.mlcycling.com May 15. Rotary 100 Bike Tour. 25, 50, 64 and 100 mile. 7:00 AM. Burlington Township High School biketour@rotaryburlington.org.

609-234-7858. www.rotaryburlington.org

May 23. Vacamas 3rd Annual Bike Ride for the Children Mountain Avenue Sports Complex. www.vacamas.org May 25. Pinelands Triple Loop Bike Ride.

8:00 AM. walt_dickerson@hotmail.com www.shorecycleclub.org May 25. Rotary 100. 25 50 64 and 100 miles. Burlington Twp High School. biketour@rotaryburlington.org 609-234-7858 www.rotaryburlington.org

Feb-Mar. Cadence Spring Triathlon Class: Triathlon Essentials: Advanced Skills and Efficiency Sat, 7:30 AM-8:30 AM Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/ Feb-Apr. Mid-Atlantic Multisport Class: Triathlon Swimming.

Wed, 9:30- 10:30 AM Upper Main Line YMCA info@midatlanticmultisport.com 610-644-0440 www.midatlanticmultisport.com Feb-Oct. Mid-Atlantic Multisport Class: Triathlon Swimming Thurs, 7:00 - 8:00 PM Upper Main Line YMCA info@midatlanticmultisport.com 610-644-0440 www.midatlanticmultisport.com Apr-May. Cadence Spring Triathlon Class: Advanced Triathlon Skills: Increase Your LT. Sat, 7:30 - 8:45 AM Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/ April Apr 10. Doylestown Duathlon 5K Run, 30K Bike, 5K Run. Lake Nockamixon State Park at the Boathouse. johnnykingmarino@yahoo.com 215-317-2980. www.doylestowndu.com Apr 17. Stroke Spin and Stride Triathlon Clinic. 9:00 AM. Peddie School chris@endurancefactor.com 609-651-2365. www.peddie.org Apr 25. West Deptford RiverWinds Triathlon/Duathlon Sprint Triathlon: 375yd pool swim, 14.5 mile bike. 5k run Sprint Duathlon: 2 mile run, 14.5 mile bike 5k run. AquaVelo: 375yd pool swim & 14.5 mile bike. 7:15 AM. RiverWinds Community Center. jbparker27@comcast.net. 609-440-0722 www.wdnjtriathlon.org May May 2. 20th Annual Make-A-Wish Kids' Triathlon. Silver Spring, MD. 7:30 events@midatlantic.wish.org.

301-962-9474. makeawishkidstrimd.org

making a differnce – one client at a time www.eyeseestudio.com Philadelphia PA 32 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

May 2. Bassman Spring Aquabike.

Swim .35 mile, Bike 29 miles Bass River State Forest - Absegami Lake racedirector@citytri.com. 347-276-7523 www.citytri.com/bmtrispring.htm

TWITTER.COM/LIBERTYSPORTMAG

May 2. Bassman Spring Duathlon Run 4.1 miles, Bike 24.9 miles, Run 4.1 miles. Bass River State Forest - Absegami Lake. racedirector@citytri.com. 347-2767523 www.citytri.com/bmtrispring.htm May 2. Bassman Spring Triathlon.

Bass River State Forest - Absegami Lake. racedirector@citytri.com. 347-276-7523 www.citytri.com/bmtrispring.htm May 2. Indian Valley Y Youth Triathlon. Age 7-10: 75 Yard Pool Swim, 1 Mile Bike, 0.5 Mile Run Age 11-14: 175 Yard Pool Swim, 3 Mile Bike, 1 Mile Run. 9:00 AM. nsemmel@piranha-sports.com www.piranha-sports.com May 8. New Jersey Devilman Triathlon Half Lite 50: 0.80 Mile Swim, 40.3 Mile Bike, 8.8 Mile Run Sprint: 0.4 Mile Swim, 20.5 Mile Bike, 4 Mile Run. 8:00 AM Cumberland County NJ. nsemmel@piranha-sports.com www.piranha-sports.com May 8. SCU Quad County Metric. 10, 21, 31, 45, 53, 68, or 76 miles 8:00 AM Green Lane Park, Green Lane, PA. bicycle19446.je@lr78.com www.suburbancyclists.org/ May 15. Jersey Shore Women Only Sprint Triathlon. Swim 1/3 mile, Bike 10 miles, Run 3.1 miles.

Berkeley Island County Park - Toms River. info@jsmultisport.com www.jsmultisport.com May 15. Upper West Branch Triathlon.

Run 4.4 miles, Canoe or Kayak 5 miles, Bike 15 miles. 10:00 AM Curwensville Lake luvmacros@yahoo.com 814-765-2629. www.clfdccd.com/Triathlon.htm May 16. Cascade Lake Triathlon & Duathlon. 1.5 Mile Run, 14 Mile Bike, 3.1 Mile Run. 7:00 AM Cascade Lake Park. nsemmel@piranha-sports.com www.piranha-sports.com May 16. Jersey Shore Sprint Triathlon. Men Swim 0.3 mile, Bike 10 miles, Run 3.1 miles. Berkeley Island County Park Toms River. info@jsmultisport.com www.jsmultisport.com May 20. Cadence Essential Freestyle for the Triathlete: Functional Strength & Power. 5:30 - 7:00 PM Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/ May 22. 2010 Harryman Triathlon 9:00 AM. Harriman State Park info@genesisadventures.com.

203.232.9615 www.genesisadventures.com May 22. 7th Annual got the Nerve?

Triathlon. 12:00 AM. Mt. Gretna Lake. chris@gotthenerve.org www.gotthenerve.org May 22. DACC Reverse Sprint Tri. Run 3.1 miles, Bike 16 miles, Swim 300M. 8:30 AM. Danville Area Community Center. atthedacc@gmail.com 570-275-3001 www.thedacc.com May 22-23. Black Bear Triathlon.

Beltzville State Park, PA www.cgiracing.com

May 26. Tri for Our Veterans III 1/4 Mile Swim, 12.3 Mile Bike & 3.1 Mile Run. 7:30 AM. nsemmel@piranha-sports.com www.piranha-sports.com

RUNNING EVENTS Ongoing Feb-Aug. Manayunk Running Club Tues, 6:30-PM 9:00 PM. Bryn Mawr Running Co. Manayunk info@manayunkrunning.com www.manayunkrunning.com Feb-Oct. Jenkintown Running Co. Group Run. Wed, 6:00 PM. 416 old york rd. bob@jenkrun.com 215-887-2848 www.jenkrun.com

$90

April Apr 3. 19th annual D&R Canal Watch 5k Fun Run and 1 mile Walk 10:00 AM. www.canalwatch.org

$60 $70

Apr 3. Mt Penn Mudfest 15k Trail Run 10:00 AM. rhornpcs@aol.com 610-779-2668. www.pretzelcitysports.com

$60 $60

Apr 3. Robot 5K Run/Walk 2010 9:00 AM. wayne@races2run.com 302-654-6400. www.races2run.com Apr 3. Ship Bottom Spirit for Life mpbd@comcast.net. 609-978-1397

Apr 10. Garden Spot Village Marathon.

26.2 Mile. 8:00 AM Garden Spot Village, PA AWitkowski@gardenspotvillage.org 717-355-6000 www.GardenSpotVillageMarathon.org Apr 10. Metro Dash. 12:00 PM racedirector@frawgstomp.com www.frawgstomp.com Apr 10. Parkway Dash 4 Diabetes 5K run and 2.5K walk. 4:30 PM. 610-431-5000 www.chestercountyhospital.org Apr 10. Run with Eagles 5K. 9:00 AM runwitheagles@yahoo.com www.raceforum.com Apr 10. Stroehmann Bakeries Walk Against Hunger 2010. 8:00 AM Philadelphia Museum of Art info@hungercoalition.org. 215-769-0659 www.hungerwalk.org Apr 10. UpGrade Lifestyle 10K Northwestern Lehigh Middle School 610-533-1141 www.upgradelifestyleinc.com Apr 10. YMCA Spring Forward 5k 10:00 AM. kgray@fvymca.org 610-323-7300 x19 www.pretzelcitysports.com Apr 11. 3rd Schuylkill Mile Time Trial 1 Mile. 9:00 AM. Schuylkill River Park Trail, Philadelphia. smtt@live.com 215-587-9995. www.miletrial.org Apr 11. 5 & Dime 5 & 10 mile 9:00 AM. Hatfield Community Park, PA www.active.com Apr 11. Cherry Blossom Run. NJ fgesumaria@parks.essexcountynj.org Apr 11. Legs Against Arms 5K. 8:30 AM St. Joseph's University, Philadelphia, PA kate.psr@verizon.net 215-765-8703 www.legsagainstarms.org

Informational Meetings BUCKS COUNTY Bucks County Free Library 150 South Pine Street Doylestown, PA 18901 Monday, April 19 – 6:30 PM DELAWARE COUNTY Bryn Mawr Running Company 13 East State Street Media, PA 19063 Tuesday, April 20 – 6:30 PM CHESTER COUNTY Downingtown Running Company 135 East Lancaster Avenue Downingtown, PA 19355 Wednesday, April 21 – 6:30 PM PHILADELPHIA COUNTY Crowne Plaza Hotel 1800 Market Street Philadelphia, PA 19103 Thursday, April 22 – 6:30 PM CHESTER COUNTY West Chester Municipal Building 401 East Gay Street Council Chambers West Chester, PA 19380 Saturday, April 24 – 10:30 AM

MONTGOMERY COUNTY Abington Memorial Hospital 1200 Old York Road Beardwood Auditorium Abington, PA 19001 Monday, April 26 – 6:30 PM PHILADELPHIA COUNTY Chestnut Hill Hospital 8835 Germantown Pike Board Room Philadelphia, PA 19118 Wednesday, April 28 – 6:30 PM MONTGOMERY COUNTY The Runaway Success 305 Second Avenue Collegeville, PA 19426 Thursday, April 29 – 6:30 PM BUCKS COUNTY Holy Family University 1 Campus Drive Room 242 Newtown, PA 18940 Saturday, May 1 – 10:30 AM BUCKS COUNTY Health & Wellness by Doylestown Hospital, formerly known as The Lab Fitness +Spa 847 Easton Road, Rt. 611 Warrington, PA 18976 Monday, May 3 – 6:30 PM

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

DELAWARE COUNTY Cycle Fit 320 South Chester Road Wallingford, PA 19086 Thursday, May 6 – 6:30 PM PHILADELPHIA COUNTY Omni Hotel at Independence Park 401 Chestnut Street Philadelphia, PA 19106 Saturday, May 8 – 10:30 AM KICKOFF PARTY – BUCKS COUNTY AREA (RUN & WALK) New Hope Winery 6123 Lower York Road New Hope, PA 18938 Wednesday, May 12, 2010 Information Meeting – 6:00 PM Kickoff Party – 7:00 PM KICKOFF PARTY – PHILADELPHIA AREA (ALL SPORTS) Great American Pub 123 Fayette Street Conshohocken, PA 19428 Thursday, May 13, 2010 Information Meeting – 6:00 PM Kickoff Party – 7:00 PM

APRIL/MAY 2010 33

REWARD FOR READER FEEDBACK We want to hear from you!

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Apr 11. Ryan’s Quest Dash for Duchenne 5K 9:00 AM. info@ryansquest.org 609-947-3611. www.ryansquest.org

Apr 18. Live Earth Run For Water 6k rcorrigan11@verizon.net www.active.com www.runforjake.com

Apr 15. Third Thirsty Thursday #1 5k 7:00 PM. rhornpcs@aol.com 610-779-2668. www.pretzelcitysports.com

Apr 18. National MS Society Walk. NJ 9:00 AM. jennifer.hivry@nmss.org walknjm.nationalmssociety.org

Apr 17. 5K Run for Clean Air Martin Luther King Drive (West River Drive) rschneider@cleanair.org 215-567-4004 ext. 11 www.cleanair.org/5k2009

Apr 18. Stateliner Spring Classic 5K springclassic@hotmail.com 908-213-2404

Apr 17. Asbury Park Half Marathon. NJ 8:30 AM. jsrc@hotmail.com 732-681-9464 www.asburyparkhalfmarathon.org Apr 17. Building Tomorrows 5K. NJ mzrace@oymp.net Apr 17. Gener8tion Run 3:00 PM 8K Run or 0.8K Walk. Please Touch Museum, Philadelphia gener8tionrun@nncc.us.

267-765-2387 www.gener8tionrun.com Apr 17. Jersey Shore Relay Marathon 8:00 AM. jsrc@hotmail.com www.jerseyshorerelay.org Apr 17. Run for Aaron 5K & 1 Mile Walk.

9:00 AM. Our Lady of Pompeii Rosary Hall apryanjp@aol.com 609-805-0644. www.runforaaron.com Apr 18. 5th Annual Valley Forge Revolutionary 5-mile Run. PA. 8:30 AM Valley Forge National Historical Park mayo@valleyforge.org 610.834.7993 www.revolutionaryrun.org Apr 18. CheltenhamPhys Ed 5K-The Run for Jake. 5K & 1 Mile Fun Walk. 8:30 AM Elkins Park PA. cheltenham5k@yahoo.com 215 850 9259 www.active.com

Apr 18. STRIVE FOR 5 Bridgewater’s 5K Spring Fitness Challenge. 9:00 AM Prince Rodgers Complex. NJ antiecelli@aol.com www.leagueathletics.com Apr 18. Unite Half Marathon at Rutgers 8:30 AM. Rutgers University lredrow@cgiracing.com. 856-468-0925 www.unitehalfmarathon.com Apr 21. 5K XC Series Run . NJ sites.google.com/site/xxctrailseries/5k Apr 23. American Odyssey Relay Run Adventure. PA. Gateway Center 301-706-2266 www.americanodysseyrelay.com Apr 23. Out & Back Party Run 2010. PA 5:00 PM. runbmrc.org/bmrcdp6/ Apr 24. 2010 Triple Crown Trail Races Marathon, Half-Marathon, 10K & 5K 7:00 AM. White Clay Creek State Park johnmack@udel.edu. 302-731-4169 www.triplecrowntrailrun.org Apr 24. 3rd Annual NBD 5K Run for Life Benefitting SIDS. 9:00 AM Owens Memorial Park. fpdunn@comcast.net 856-875-8282. www.NBD5K.com Apr 24. 5K Run/Walk for a Cure of Childhood Alzheimer’s Lehigh Parkway. PA. 610-390-5602 www.raceforadam.org Apr 24. 5th Annual Country Roads 5K Cream Ridge Winery. NJ fcurley@alliesnj.org 609-689-0136 ext 143. www.alliesnj.org Apr 24. Clinton Township Country Run. NJ 15K, 5K and 1M. 10:00 AM lertola@alcatel-lucent.com. 908-812-4806 www.countryrun.us Apr 24. Colonia 5K Classic. 9:00 AM St. John Vianney Church. www.active.com Apr 24. Mommy’s Light 6th Annual 5K & 1 Mile Race. PA. 9:00 AM info@mommyslight.org. 610-458-1690 www.mommyslight.org Apr 24. Narberth CF Run. PA. 9:00 AM. narberthcfrun@comcast.net. www.narberthrun.com Apr 24. Ocean City Half Marathon 2010 NJ. 9:00 AM www.octrirunning.com/event/ochalfmarathon Apr 24. Sandy Sprint 5K. 8:30 AM Memorial Hall in Fairmount Park info@sandyovarian.org www.sandyovarian.org Apr 24. Shady Grove Elementary ‘Spring Zing’ 5k. PA. 9:00 AM wamack131@aol.com. 215-816-5128 www.springzing5k.com Apr 25. 6th Annual Amy’s Fund 5K Run & Fun Walk for Cervial Cancer. 7:00 AM cervicalcancer@amysfund.org 215-632-1663. www.amysfund.org Apr 25. Penn Relays Distance Classic 20K & 5K. 7:30 AM. Franklin Field www.active.com

34 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

TWITTER.COM/LIBERTYSPORTMAG

Apr 25. Safe from the Sun 5K Run. PA cpoole@melanomaintl.org. 610-942-3432 www.safefromthesun.org

May 8. River Towns Marathon & Half Marathon. Danville Soccer Park, PA 570-271-1055. www.rtmarathon.com

Apr 25. Second Annual Univest Capital 5K Run. 8:30 AM. Neshaminy Mall www.uc5k.com/Welcome.html

May 9. Susan G. Komen Philadelphia Race for the Cure Philadelphia Museum of Art www.komen.org

Apr 25. St. Luke’s Lehigh Valley Half Marathon. William Allen High School 610-434-9133 www.lehighvalleyhalfmarathon.com

May 9. The Brian Anderson Memorial 5K Run. 9:00 AM . Washington Lake Park www.ba5k.com

Apr 25. Walk MS: Twilight at Heritage Shores 2010. 3 Miles 6:00 PM Bridgeville DE carla.koss@MSdelaware.org 302-655-5610, ext. 27 www.delawarewalk.org May May 1. 2nd Annual Muddy Marathon. NJ 8:00 AM. rmcnulty13@gmail.com 973-627-2575 sites.google.com/site/xxctrailseries/muddymarathon May 1. 5K Run/Walk for a Cure of Childhood Alzheimer’s. 10:00 AM Lehigh Parkway. www.nnpdf.org

May 1. Frederick Running Festival 5k.

MD. 6:30 AM rcorrigan11@verizon.net frederickmarathon.org

May 1. River Towns Marathon & Half Marathon. Danville, PA www.PAValleys.com May 1. Trooper Ron’s Run 5K 9:00 AM Glasgow Park 302-893-0177 www.trooperronsrun.com

May 2. 31st Annual Blue Cross Broad Street Run. 10-miles. 8:30 AM. Central High School Athletic Field.

BSRHELP@AIM.COM 215-683-3594 www.broadstreetrun.com

May 2. Frederick Marathon.

6:30 AM. Frederick Fairgrounds 410-605-9381 customerservice@corrigansports.com frederickmarathon.org May 2. Freedom Steps: 5k Walk/Run for Our Soldiers 2010. NJ. 9:30 AM www.freedomsteps5k.com May 2. New Jersey Marathon 732-578-1771. www.njmarathon.org May 2. Our House 5 Miler. NJ mzrace@oymp.net May 2. Walk MS: University of Delaware 2010. 2 1/2 Miles 10:00 AM Newark DE carla.koss@MSdelaware.org 302-655-5610 www.delawarewalk.org May 5. XTERRA Warwick Park Revenge 5k. 7:00 PM. Warwick Park, PA www.mid-atlanticevents.com May 8. 5K Run/Walk for Marianne DiNofrio. 9:00 AM www.active.com/donate/ mariannefoundation May 8. HomeFront Run for Hope 5K 10:00 AM. info@lmsports.com 856-767-1337. www.lmsports.com May 8. LVRR Kids Running Series. PA www.lvrr.org May 8. Mrs. Smith’s Challenge Lancaster County Central Park rbergman@dejazzd.com. 717-587-2912 lrrclub.org/mrs_smith May 8. Mudder Mayhem. 9:00 AM Evansburg State Park. www.active.com May 8. National Run A Mile Day 8:00 AM. Edison High School Track, NJ 732-710-8836 nationalrunamileday.webs.com

May 10. MADdash 5K Run/Walk Mack-Cali Business Campus www.maddash5k.kintera.org

May 30. 6th Annual Teal Ribbon 5K - Race Against Time Fairmount Park/Carousel House www.trocrf.org May 30. Charlie Horse 13.1M Trail Run 10:00 AM. gregdeland714@cs.com 610-796-2156. www.pagodapacers.com May 31. LaneyBug Hug 5k. 8:30 AM. Downtown West Chester. 610-696-0115 info@runccrs.com. www.runccrs.com

May 15. 10th Annual Shepherd Lake 5K Shepherd Lake - Ringwood State Park, NJ www.ringwoodef.org

May 31. Seven Sisters and Two Brothers of Dewey Beach Running Walking Series 8:00 AM. wayne@races2run.com 302-654-6400 www.sevensistersdeweybeach.com

May 15. Broad Street Rerun 5 mile run and 1/2 mile kid run 8:45 AM. www.broadstreetrerun.com

May 31. The Fred D’Elia Ridgewood Run Veterans Memorial Field, NJ www.ridgewoodrun.com

May 15. Kennett Run 10K Run, 5K Run, 5K Walk, PowerRun, 1 Mile Kids Run, 1 Mile Fun Walk nsemmel@piranha-sports.com www.piranha-sports.com May 15. St Joseph the Worker 4 Miler 9:00 AM. ltrego@ptd.net 610-395-8270. www.kofcstjw.org May 16. Bob Potts Heritage Rail Trail Marathon & 5k. 6:30 AM Grumbacher Center - York Heritage Rail Trail. www.bobpottsmarathon.com May 16. Christiana Care Health System Delaware Marathon. 7:00 AM. Tubman Garrett Riverfront Park (adjacent to Wilmington AMTRAK station) 302-654-6400 www.delawaremarathon.org

May 16. Cleveland Marathon, Half Marathon & 10K 7:00 AM . 800-467-3826 www.clevelandmarathon.com May 16. Run for the Red Marathon.

Clear Run Elementary School, PA www.poconomarathon.org May 19. XTERRA Hibernia Park Blast 5k Hibernia County Park near Coatesville, PA www.mid-atlanticevents.com May 22. Spring Into Summer 5K. NJ john.stahl@tradeweb.com. 201-536-6589 www.springintosummer5k.com May 23. 2nd Annual ‘Hear We Go’ 5K Run/Walk. 9:00 AM Nemours Mansion & Gardens/Alfred I duPont Hospital for Children 302-651-6839. smorris@nemours.org www.runtheday.com/app/find May 23. Gator Gallop. NJ ctaylor6@optonline.net. 732-833-1095 www.staloysiusschool.com

Jul-Aug. Coached Open Water Workouts. Sun, 8:00 AM Longport, NJ Longport Beach Patrol Headquarters www.oceancityswimclub.com Jul-Aug. Uncoached Pool Workouts Sun, 7:00 AM. Ocean City Aquatics and Fitness Center www.oceancityswimclub.com April

Apr 11. Open Water Swim Clinic II 12:00 PM. North Penn YMCA -Lansdale, PA info@nutrition-in-motion.net 215-272-6774 www.nutrition-in-motion.net/ swimlessons.html

SWIMMING

May May 26. Mid-Atlantic Multisport Open Water Swim Clinic 5-8PM. Philadelphia, PA www.midatlanticmultisport.com

EVENTS

OTHER EVENTS

Ongoing Feb-Apr. Mid-Atlantic Multisport Class: Triathlon Swimming Wed 9:30 - 10:30 AM Upper Main Line YMCA 610-644-0440 info@midatlanticmultisport.com www.midatlanticmultisport.com Feb-Jun. Coached Pool Workouts Sun, 7:00 AM. Ocean City Aquatics and Fitness Center www.oceancityswimclub.com Feb-Dec. Coached Pool Workouts Tues, 8:30 PM. Ocean City Aquatics and Fitness Center www.oceancityswimclub.com Feb-Oct. Cadence Essential Freestyle for the Triathlete: Technique Thurs 6:00 - 7:00 PM Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/ Feb-Oct. Mid-Atlantic Multisport Class: Triathlon Swimming Thurs 7:00 - 8:00 PM Upper Main Line YMCA info@midatlanticmultisport.com (610) 644-0440 www.midatlanticmultisport.com

EVENTS

Apr 14. Free Clinic: Garmin GPS for Cycling. 7:00 PM. Bikesport ginny@bikesportbikes.com www.bikesportbikes.com Apr 17. Walk MS: Historic Dover 9:00 AM. carla.koss@MSdelaware.org 302-655-5610. www.delawarewalk.org Apr 24. Fight For Air Climb. 10:00 AM. Climb the 2,000 steps inside Hersheypark Stadium! bdshaw@lunginfo.org 717-541-5864 x55 bdshaw@lunginfo.org Apr 24. Walk MS: Wilmington Riverfront 5K 9:00 AM. carla.koss@MSdelaware.org www.delawarewalk.org May 16. 8th Annual Yoga Unites for Living Beyond Breast Cancer 8:30 AM - 12:00 PM Philadelphia Museum of Art yoga@lbbc.org yoga4livingbeyondbreastcancer.org May 21. Walk MS: Twilight at Baywood Greens 5K. carla.koss@MSdelaware.org www.delawarewalk.org

? ?

ING ING N W N ?

RU RO-ING I R T

May 23. Hair of the Dog 5K 10:00 AM. Silver Decoy Winery, NJ 856-974-5000. www.hairofthedog5k.com May 25. CCRS Tuesday in the Park 5k 7:00 PM. www.mid-atlanticevents.com May 29. 4th Annual Coopersburg 5K Run and Kids’ Fun Run jwschaninger@hotmail.com www.coopersburg.org May 29. ODDyssey Half Marathon 7:00 AM. 765-729-0691 Carrie@ODDysseyHalfMarathon.com www.ODDysseyHalfMarathon.com

10% off your meal when you show your number on race day!

Located at the 20 mile marker of the Philadelphia Marathon

215.487.2663

www.lebusmanayunk.com

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 35

CHOICE GEAR

The Citizen’s Pack From Bailey Works

By Harlan Price Bailey Works is a Portsmouth, New Hampshire operation with a reputation for making bags with exceptional craftsmanship, functionality, and simplicity. Many years ago Bailey Works made a backpack but discontinued its production despite cries for its return.

That wait is finally over with the introduction of three Bailey Works backpacks; the large and small Citizen Packs and the incredibly voluptuous Two-Strap Work Pack. Bailey’s sizing chart uses beer can capacity as a unit of measure. I chose to go with the 78 can capacity “Large”, verses the 44 and 168 can sizes. I was looking for a waterproof backpack that would allow me to travel, grocery shop and commute.

I ordered a copper colored bag without the optional waist strap. Construction was confidence inspiring with its quality stitching, a tough Cordura outside material and the new waterproof Flashpoint liner. The Citizen has five compartments and protects its main two compartments with a large hood style lid that folds over and is buckled down with two straps. The main storage area is large enough to let a full (paper, not plastic) grocery bag slide right in with room to pile more on top. With the hood up, the front bellows pocket shows itself. It has a standard Bailey Works pen and wallet pocket and is large enough to hold a 12” laptop, electronic cords, a book and pens. The hood flap and bellows have adjustable straps that allow the bag to conform to the size of its contents. On the hood is a discrete zipper that turned the whole flap into a flat waterproof pocket that is perfect for things such as mail, passports or a small book. On both sides of the pack are nylon mesh pockets for holding my dirty socks.

Two days after I got the pack I filled it to capacity and headed to the airport with a laptop, food, and all of my clothing for a five-day trip.

It was just fine as carry on, but a little tight going under the seat in front of me. The padded three-inch wide shoulder straps were comfortable while traveling, with the weight of the pack evenly distributed. I found that the bag almost rested on top of my lower back keeping the weight off my shoulders. With its weight distribution, a sternum strap, and padded back, I found the Citizen very comfortable for traveling.

Back home I started riding with the Citizen to see if it would fill my other needs. As soon as the barrage of snow quit here in the northeast I began using the bag for any reason like grocery getting, mail runs, commuting to work and delivering Liberty Sports Magazines. The bag performed great. Most notably, I was able to use the seven adjustment straps to accommodate my cargo sizes. Even at it’s least full, the pack felt compact and never a like a loose sheet in the wind. When it was filled to capacity, it sat high and between my shoulders so my view was never blocked while negotiating traffic. When the warmer weather came with the March rains I ventured out to see how waterproof the Citizen was, and found my contents to be dry after every ride. With its reflective strip and easy to reach light holder on the back, I felt safe after dark.

Bailey Works have made a great bag that filled all my needs plus some I didn’t know I had. Find them at www.baileyworks.com.

TRISLIDE: Aerosol Wetsuit & Skin Lubricant

By Bruckner Chase

In sprint races, seconds count. In long races comfort is key. TRISLIDE ($13.50 / 4 oz. container) from SBR Sports, Inc is a silicone-based, aerosol lubricant that will get you in and out of a wetsuit in seconds while also preventing chafing and blistering for just about anyone who logs major hours moving over land or through the water.

Time lost in transition can negate almost any advantage a wetsuit may provide. The liquid silicone based TRISLIDE holds up through salt and fresh water swims, guaranteeing a quick wetsuit exit. When the race is over, TRISLIDE easily washes away with soap and water. Regardless of the length of the race, even a minute saved in transition is free speed applied to the bike and run.

Most anti-chafing alternatives have a hard time holding up to the heat of South Jersey and Philadelphia summers.

TRISLIDE’s unique, environmentally friendly aerosol means no melting lubes in a gear bag, and the 4 oz. sprayer is the best dispenser possible for re-applying between workouts. Whether you are in a wetsuit, skinsuit, or running shorts, TRISLIDE keeps your skin blister and hotspot-free without destroying your gear or covering your hands.

Aside from assuring you faster transitions, SBR Sports, Inc is committed to helping athletes improve. Check out their website for a wealth of information including swim workouts, drills and videos. Through its products and the work of the founders, SBR supports the Challenged Athletes Foundation and the Team Duke – John Wayne Cancer Foundation. Go to www.tri-swim.com to find out more.

36 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM

TWITTER.COM/LIBERTYSPORTMAG

Headsweats Eventure Fabric™ UltraLite Hat and Visor

By Steve Brown

Headsweats, the leader in performance headwear, has unveiled its new UltraLite Hat & Visor featuring the use of Eventure Fabric™ with Headsweats’ proprietary Coolmax®. I recently had the opportunity to give these new lids a try and can emphatically report that Headsweats has delivered again. Both the hat and visor provided excellent fit and comfort while keeping me dry well as cool with their excellent wicking and absorption capabilities. The light weight headband inside the hat offers a blend of Coolmax knit and Coolmax terry to keep sweat out of user’s eyes and wick it off their brows.

The UltraLite Hat & Visor also scored bonus points in the fit category. I have a pretty small and buzzed dome, which sometimes makes it difficult to find a good fit in headwear. This was not the case with the UltraLite. I had no problem finding just the right headband adjustment. Additionally, there is ample room to adjust the headband to accommodate a much larger head with hair. A UV protection panel in the center of the hat, where sun exposure is most extreme, also adds a level of protection on top of great fit and functionality.

These, as well as all Headsweats products, are also available for sublimation. Athlete teams and clubs can customize their headwear to match a wide variety of team uniforms to really show off their colors. The Headsweats line is washable as well as lightweight with the UltraLite Visor weighing at a mere 1.5 ounces and the UltraLite Hat tipping the scales at 1.6 ounces.

A fine product line and excellent service has enabled Headsweats to dominate the triathlon, cycling, running and adventure racing circuits. Check them out www.headsweats.com. You won’t be disappointed.

RUN DELAWARE the First State’s MARATHON at Tubman Garrett Riverfront Park

May 16, 2010 New scenic two-loop course through Wilmington’s park system Half Marathon – 4 Person Relay Free open-to-the-public Christiana Care Health System Expo

Register online at Active.com or www.delawaremarathon.org PO Box 24, Montchanin, DE 19710 • 302-654-6400

To see more Choice Gear product reviews visit us online at www.LibertySportsMag.com and look for the Choice Gear Section.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

APRIL/MAY 2010 37

Free BBQ! Sat & Sun

Noon–4pm

April 8–11

SPRING SUPER SALE Everything in store is 10-60% off!

305 E. ROUTE 70 CHERRY HILL, NJ 08034 856-795-0079

408 N. EASTON RD. GLENSIDE, PA 19038 215-885-7433

2009 CANNONDALE SIX 6 Regular: $1399.99 Sale: $899.99

Thursday

4/8

10AM-8PM

Friday

4/9

10AM-8PM

15-30% off

2009 CANNONDALE SIX 5 Regular: $1749.99 Sale: $1249.99

ALL SHIMANO SHOES

50% off

Saturday

Sunday

4/10 4/11 10AM-6PM

10AM-6PM

10-20% off

ALL 2009 & 2010 ROAD BIKES

ALL 2009 & 2010 MOUNTAIN BIKES

CANNONDALE • SPECIALIZED RALEIGH • CERVELO

CANNONDALE • SPECIALIZED RALEIGH

ALL THULE CAR RACKS

SARIS THELMA 3 BIKE CARRIER Regular: $349.99 Sale: $249.99

15% off

www.KeswickCycle.com

1.800.472.3792 www.zipp.com/101