Liberty Sports Magazine Aug/Sept Issue by Liberty Sports Magazine

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THOUGHTS ON COMMUTING Photo by Laurence Kelly

D E PA RT M E N T S 11 Sprints 12 Letter From The Editor 14 Tylerâ&#x20AC;&#x2122;s Journal 16 Sports Medicine 18 Local Profiles 20 Training 1 22 Training 2 57 Calendar of Events Sponsored by:

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2011 UNIVEST GRAND PRIX Photo by Rob Muller, Action Sports Outdoors

F E AT U R E S 26 Back to Basics 28 Schuylkill Navy Racing 30 Shorts 32 Thoughts on Commuting 36 5 Ways to Fit it All In 41 2011 Univest Grand Prix Official Guide 48 2011 MAC Series Official Guide

48 Cover: Photo by Anthony Skorochod.

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Imagine a weekend of runs where every mile is filled with Disney fun. Race through all four Theme Parks in the Walt Disney World® Marathon. Enjoy the half marathon, Goofy’s Race and a Half Challenge, and the all new Marathon Relay.

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Tour de Pink

CORTANA The 2010YSC Tour de Pink consisted of more than 200 cyclists, including 50 young breast cancer survivors, riding 250 miles over the course of four days. For this event, cyclists and teams raised over $500,000 dollars in support of theYoung Survivor’s Coalition, an organization that helps young women diagnosed with breast cancer deal with the challenges they face.

The 2011YSC Tour de Pink will take place September 23-25 and will feature a scenic, rolling course with technical descents, breathtaking views, rest stops, SAG vans and mechanics. The three-day ride begins in Morristown, NJ, stops in Princeton, NJ and ends on the beach in Long Branch, NJ. The Tour will also feature a one-day ride, starting and finishing in Princeton, NJ, and traversing the rolling hills of Bucks County, PA. Oneday riders can choose between a full century (100 miles) or metric century (62 miles) ride. As the official media sponsor of the 2011YSC Tour de Pink, Liberty Sports is proud to support theYoung Survivor’s Coalition and their mission in the fight against breast cancer. For more information and to register for this year’sYSC Tour de Pink, visit www.ysctourdepink.org.

Try-All By Fire The Try-All By Fire may just be the craziest thing you’ve ever heard of: a journey, adventure, quest – call it what you will – with only a finish line. What it isn’t, though, is a race. Think of it more as a communal or tribal path, bringing members of the endurance sports community together like never before. Where you start, how far or long it takes you, and your means of travel are limited only by your imagination (well, that, and they must be human-powered). Want to swim there? Excellent. How about a 100 mile run? Even better. Bike? Check. Hang-gliding? Sure, why not? As long as you make it to the finish line (and of course the obligatory post-event party) between 4:00 and 6:00 p.m. – it’s all up to you. You can be sure the after-party will be just as awesome as the journey itself. Featuring two bands, a barbecue, bonfire, beer, beer, beer, tiki torches, beer, and more – you won’t be disappointed. Awards will be handed out for different categories: wildest costume, longest distance traveled, craziest means of travel, and more. The party won’t stop after the awards and dinner, though. Once all is said and done, participants can pitch a tent and spend the night. Breakfast will be available for those who camped out. For more information on this crazy journey, visit www.trychips.com/tryallbyfire.

Power up your long distance runs with Saucony’s revolutionary new PowerGrid running platform. The latest advance in technology reacts to your stride and recycles energy to keep you performing mile after mile.

More Ways to Connect Staying in touch with us online not only makes us feel special, but it makes sure you’re among the cool kids when it comes to endurance sports. And, as we all know, cool kids know about the latest and coolest things before everybody else. Of course, two of the ways to be part of the cool kids is to make sure you’re friends with us on Facebook at www.facebook.com/LibertySportsMag or follow us on twitter at www.twitter.com/LibertySportMag. You can also check out our website www.libertysportsmag.com to be cool, too! And if you wanna be REALLY cool - you’re going to have to know about Interbike, the biggest bike trade show in the world, held in Las Vegas, September 14-16. This will be where all the trendsetters, producers, and companies are showcasing their latest and greatest gear before the rest of the world can see it. And you know who’s going to be there? All the cool kids, of course. If you can’t make it out to Las Vegas though, don’t worry! We’re going to be posting exclusive content to our website, Facebook, and Twitter. If you’re following us, you’ll get the scoop on the latest and greatest from the bicycle world!

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August/September 2011 11

L E T T E R F RO M T H E E D I TO R By Jill Forsythe

Somewhere during the last two years I went from being intensely excited about training to dreading it, almost on a daily basis. I no longer looked forward to the events themselves, instead, thinking about the misery I’d be feeling in the weeks following the races as I was forced to recover from the painful road miles I put my body through. I needed to breathe new life into my running habit. I began trail running about a year ago and instantly fell in love. Twenty years ago I was an avid hiker and backpacker, and this worked well with my lifestyle back then, living on the road as an archaeologist. Spending time out in the woods was my religion. It still is, and though I spent some time away from it for a while, I feel as if I have made my way back to it in the form of trail running.

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I became so excited about the prospect of 100% trail running that I entered and ran my first 50k trail race only one month before my spring marathon. Some speculated that perhaps the reason for my huge bonk on marathon day was that I did not fully recover from the 50k. I did not care. Something monumental was happening, something much more important than a marathon (even if it was Boston.) I had become passionate about my running again and that trumped everything else. And so I jumped headfirst into trail running, as is my typical style. I ditched the watch, bought a hydration pack, and hit the trails. My only goal was to have fun, and that I did. After a while I found my trail legs and learned to slow down on the uphill and fly down the downhill. I learned that having wet feet isn’t so bad. I learned that a slower pace on the trails isn’t a sign of weakness. I learned that making your way across technical terrain is a skill which doesn’t always come easily. I have no races on the horizon and no goals other than to develop my trail skills and increase time spent on my feet. My long term goal is to run another 50k and I’m even tossing around the idea of trying a 50 miler. I know it sounds crazy, but not too long ago, so did the notion of running a marathon. What’s most important for me right now is the fact that I am no longer dreading my runs. I am excited again, often times waiting for the first crack of light in the morning (yes, I’m one of those early birds) so that I can hit the trails since I have not yet braved the idea of running trails in the dark. There is always room to grow with our running, a reminder that stays with me each time I head out for a run.

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This spring I ran my final marathon and traded in my road shoes for trail shoes. I needed both a break from training and a new challenge. Coming off my fourth back-to-back marathon training cycle I discovered that even though my mind felt ageless, my 40-something-year-old body did not. I just couldn’t keep step with the younger age set. Changes needed to happen.

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PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com SENIOR EDITOR/PHOTO EDITOR Laurence Kelly laurence@libertysportsmag.com CONTRIBUTING EDITORS Nathan R. Baker nate@libertysportsmag.com Stephen Brown multisport@libertysportsmag.com Bruckner Chase swimming@libertysportsmag.com Patrick Engleman pat@libertysportsmag.com Jill Forsythe jill@libertysportsmag.com EDITORIAL ASSISTANT Adam Bowers adam@libertysportsmag.com STAFF PHOTOGRAPHER Anthony Skorochod CONTRIBUTORS Stephen Esser, MD, Michelle Evans-Chase, Jerry Hankins Mary Kelley, Rob Kelly, DO, Rob Muller, Sarah Philbrick Kelly Robert Portman, Ph. D., Kate Reese, Patricia Santucci Rick Smith, Tyler Wren, Lauren Wuschner ADVERTISING matt@libertysportsmag.com EVENT LISTINGS events@libertysportsmag.com 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.

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Your Local Guide to Cycling, Running and Triathlon

August/September 2011 13

TYLER’S JOURNAL By Tyler Wren I strolled into a Walgreen's pharmacy with my giant teammate Tom Zirbel late one Saturday night before the recent USPRO Championships in Greenville, SC looking for knee-high pantyhose. When the attendant showed us a 40pack and I told her that that amount would not be sufficient for our needs, I realized with profound clarity that we cyclists and our little schemes for achieving our bests can really look silly to outsiders. The goal that night in Greenville, as you may have guessed, was to find about fifty short pantyhose and fill them with ice in order to help the Jamis/Sutter Home squad cope with the temperatures and humidity levels, both predicted to be in the high 90s for the race. We wanted to be our best, and part of that was to stay cool, but to the attendant my teammate and I were just a couple of skinny dudes dissatisfied with the paltry pantyhose selection. The incident that night in Walgreen’s got me thinking about the silliness of other methods that we cyclists use in our quest to achieve our best. It’s funny how the night before a race you can spot all the other cyclists in town from a mile away. Often it’s the compression tights peeking out below the shorts (a practice that I do not condone) that give them away. I admit that I use the medical grade ‘granny stockings’ for my compression wear whenever I travel and have spent quite a bit of time consulting pharmacists on this product normally meant for elderly hospital patients with heart troubles. A few more examples come to mind, as I have spent quite a bit of time with quirky cyclists throughout my career. Whenever I spend time during the summer out West, I seek out cold mountain creeks to sit in (in my chamois) to soak my legs after tough rides, which invariably draws funny looks from passersby. During my tenure with the Princeton Cycling team, a teammate of

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mine built his own ‘altitude tent,’ designed to boost his red blood cell count and enhance performance. The device consisted of a canister of nitrogen gas meant to lower the oxygen content of the air he was breathing, and a trash bag to contain that space! This same innovative cyclist measured his lung capacity by inflating old milk cartons while submerged in the bath tub. Thankfully this teammate survived his experiments, but sadly he failed to progress past the ‘B’ field. Since graduating from the collegiate field and moving on to the professional level, I have witnessed a rider using a homemade masochistic hammerlike device to beat the soreness out of his legs and even a cyclist removing a safetypin from his jersey and using it to stab away the cramps in his legs – an on the bike self-acupuncture treatment! While waiting for our chartered plane at this year’s Vuelta Chile, the entire peloton was scattered around the terminal with half of the riders inverted, legs climbing the walls in an effort to save their legs for the following stages. There was no mistaking the cyclists for the ordinary travelers that day, that’s for sure. ‘Space Legs,’ wind tunnels, massage sticks, foam rollers, and public displays of stretching and calisthenics are all further examples of the silliness (or, perhaps, genius) that I’ve witnessed as part of our cycling culture. We’re weird, that’s for sure, but I see all the weirdness as an interesting and endearing consequence of our struggle to ride our bikes as fast as our bodies will allow. Keep searching for the fair competitive advantages, but remember that the biggest one is hard, consistent, intelligent 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 twrenegade@gmail.com or 610-574-1334.

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S P O RT T RS A IM NEI N D IGC I N E

NEEDLES, CHI, AND OPTIMIZING YOUR ENDURANCE SPORTS PERFORMANCE by Rob Kelly DO, Stephan Esser MD

“Needles… seriously… you’re kidding me, right?” That was our initial response, too. As avid athletes and conventionally trained medical doctors, the idea of getting poked with a bunch of needles was not very high on the “to do” list. We’re talking about Acupuncture, of course- that centuries-old therapy in which thin needles are inserted through the skin into specific tissues for a therapeutic goal. Once only the practice of Oriental Medicine doctors, acupuncture is now on the cutting edge of western neuro-functional science, and may just be the therapeutic edge you need to optimize your endurance sports performance. The Original Endurance Athlete His name was Otzi and he lived about 5300 years ago. He was discovered in the Italian Alps and was preserved and mummified in ice. He was 45 years old and hiked hundreds of miles in high altitudes scavenging the extreme elements in the Alps for food and shelter. Scientific analysis of his preserved corpse revealed he was in excellent cardiovascular shape. On his body, more than 50 tattoos were discovered in regions of the spine and knees that correlate with acupuncture points that would be used today in the treatment of certain ailments, such as arthritis of the

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knee, which Otzi was known to have. It is speculated that he used these points and acupuncture to optimize his endurance and alleviate pain. The Ying, the Yang and the Chi In traditional Oriental medicine, acupuncture was believed to normalize or enhance the flow of “Chi” in the body. This “Chi”, commonly (but imperfectly) translated as “energy” or “life,” was believed to influence every bodily function. Although there is no scientific evidence that chi exists, a growing body of medical studies do show that acupuncture has powerful therapeutic effects from head to toe. This awareness has led many recreational and professional athletes to try it and the clinical results we have seen and heard about are impressive. But how does it work, and should you give it a try? The Master System To understand how acupuncture works, you need to have a basic awareness of the body. Your body is a collection of muscles, tendons, ligaments, bones, organs and nerves. Each has a unique task and helps the body function efficiently as a whole. Every structure counts, but if “push comes to shove,” your nerves are arguably the most influential structures in the body. They make up your nervous system, which is

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gel-nimbus ® 13 comprised of the brain, spinal cord, and peripheral nerves. The nervous system controls everything – and we mean everything. It controls your temperature and blood pressure, it allows you to think, speak, and do the fun stuff like biking, running, and swimming. Your nervous system is also how and where you experience pain, pleasure, happiness, and despair. The science behind acupuncture shows that it works by influencing your nervous system in powerful ways. The therapeutic influence of acupuncture may help maximize your athletic performance, accelerate injury healing, and promote generalized wellness. How Does it Work? When an acupuncture needle is inserted through the skin it causes immediate vasodilation of the tissue. This means the blood vessels open up and the increased blood flow carries more oxygen and nutrients in and carries products like lactic acid out. Muscles, joints, ligaments, and tendons thrive off of good blood flow and can bounce back from hard training or accelerate injury healing when they get a healthy blood supply. If you chronically overuse or misuse a joint or a muscle, it can develop impaired blood flow and eventually chronic dysfunction and injury. Acupuncture, along with the appropriate training techniques and rehabilitation, may help correct some of these maladaptive patterns. Acupuncture also causes the release of B-endorphin, Met-enkephalins, and other painreducing molecules called neurotransmitters. These substances are your body’s own “narcotics.” They help reduce pain and anxiety, and in both acute and chronic pain, they can make all the difference. Finally, acupuncture and electro-acupuncture in-particular, sends “normalizing” signals to the brain which reduce swelling, chronic pain signaling, and reset balance in the nervous system. This correlates to a microscopic study of acupuncture points that revealed an increased number of nerve endings at these points when compared to non-acupuncture points found elsewhere in the body. Recent acupuncture research has also demonstrated that a chemical found in our bodies called adenosine is released during acupuncture treatments. Adenosine is a molecule that reduces inflammation, promotes sleep, and also acts as a natural painkiller. There are many other ways that acupuncture works and modern science continues to unravel the mystery of this ancient treatment. Risky Business or No Worries Before we try something to enhance performance or help with an injury, we want to know a few things. Is it safe, does it have side effects, and is it worth the sticker price? When it comes to acupuncture, the studies show it is incredibly safe when done by a trained practitioner. Single use, sterilized needles are the norm, so there should be no risk of contracting unwanted infections. The needles are incredibly thin and rarely cause significant bleeding. The insertion is relatively painless and the side effects largely positive. In fact, many of our patients describe improved mood, enhanced sleep, less stress and other positive effects even when we were just treating their sports-related complaints. The cost depends on the experience and location of the practitioner. We encourage patients to give it at least 4-6 treatments before deciding if it is working and whether the cost is worth the benefit. To Do, or Not To Do So that brings us to the real question: “Am I a good candidate for contemporary acupuncture?” If you are deathly afraid of needles or have a genetic bleeding disorder, this may not be for you. But if you are an endurance athlete and want to explore ways to promote optimal performance, reduce inflammation and pain, and restore balance in the nervous system, then we suggest that you take a closer look at incorporating acupuncture into your training and lifestyle. Rob Kelly, DO is an avid runner and cyclist. He completed his medical training at Harvard and is a specialist in sports-related injuries and minimally invasive spine care. He incorporates contemporary acupuncture in his clinical practice in the Philadelphia area and can be reached at pmrdoc5@gmail.com.

Stephan Esser USPTA, MD is a former #1 in USTA Men’s Open Doubles, an avid runner, and a Clinical Fellow at Harvard. He incorporates neuro-functional acupuncture and lifestyle medicine into his clinical patient care. For more health-promoting resources check out www.restorehealthusa.com and www.abeforfitness.com Your Local Guide to Cycling, Running and Triathlon

asics.com August/September 2011 17

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L O C A L P RO F I L E

WHAT ARE YOU DOING FRIDAY NIGHT? By Adam Bowers Two issues ago, in the April/May issue, I wrote about the community programs the Valley Preferred Cycling Center (VPCC) offers to get everyone involved in track riding, such as the Red Robin Bicycle Racing League, Air Products Development Program, Try the Track!, and the many others. Last issue in June/July, I explained some of the fantastic races that will be going on this summer during the World Series of Bicycling, including my personal favorite Tandemonium!, The Fastest Man on Wheels, Festival of Speed, and more. I also gave a little peek into the USA Cycling Masters National Track Championships that took place July 26-31; however, this championship has yet to take place as of publication. These articles might get the blood pumping in all the track fanatics out there, but for somebody who has never been to the VPCC, or any track event for that matter, it might get pushed aside as something that “sounds nice, but I don’t really understand.” And you know what? That’s okay. I don’t expect everybody to understand what a 5k Scratch, Keirin, or Pursuit is. Just because you don’t know the technicalities of each individual race doesn’t mean that the action that takes place on Friday nights can’t be enjoyed. This was evidenced when, several weeks ago, I took my girlfriend, her mother, and her mother’s friend with me to the VPCC to watch some racing. We were looking for something to do, and I said, “Hey, how about we go to the Velodrome and check out the racing?” This suggestion was met by confusion – “We don’t really know what the races are, it might be boring because we don’t really know who the teams are, etc.” I explained that it doesn’t matter – the action and intensity is universal and it’s really easy to get excited about the races when the cyclists fly by doing 40 mph only a few feet from you. 18

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They agreed to check it out, and we headed over to the VPCC. I think what blew them away initially was the cost - $5 for an adult. And really, it still amazes me. Movie tickets are double, even triple that, and – here was the kicker – beer and wine at the VPCC is $3 and $5, respectively. That’s less than the cost of a soda at a movie theater. And the food is even better! Locally sourced, fresh foods, like organic burgers, organic french-fries, sandwiches, and salads – all for the same price as cold, stale popcorn? Unreal! If the food and drink didn’t draw them into the track excitement, though, the racing sure did. After we got our food and drinks and made our way to the stands, I explained some of the races, such as the Keirin, and why there was a motorcycle on the track. It only took a few laps before they really got into the races. Stamping feet with the crowd, banging the sideboards, it all came naturally. They were yelling for the guys who had the coolest looking bikes – and hey, why not? – and I was paying more attention to the teams and the points each individual received. When I told them that this was the cyclists’ job that they got paid to do it, and some were competing to make it into the U.S. national team to represent our country, my girlfriend and company really got into it. “You mean we might see these guys on TV next year during the Olympics?” Yes, I replied – up close and personal right here, right now, in Trexlertown. So if you’ve never been to the VPCC in Trexlertown, or if you used to go but have since forgotten it – consider this a reminder. The racing at the VPCC is nothing less than phenomenal, and, combined with the outstanding food and drink, much cheaper and more thrilling than most movies hitting the theaters this summer. Check out the schedule online at www.thevelodrome.com and make a night of it.

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TRAINING

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SLEEP YOUR WAY TO A BETTER RACE TIME By Robert Portman, Ph.D. Endurance athletes have to be excellent time managers as they try to juggle jobs and family responsibilities with training. Too many athletes try to pick up additional minutes by cutting down on their sleep. This may be self-defeating, however, as research indicates that sleep deprivation impacts endurance performance in three ways: 1) by decreasing the efficiency with which muscle cells convert fuel into energy, 2) by interfering with normal appetite circuits, and 3) by negatively impacting muscle recovery. Although we live in a 24/7 world, our bodies are still hardwired to operate in the day time. As we move more of our activities into the nighttime, studies show insulin levels increase. In the presence of higher insulin levels, there is a decrease in the efficiency with which carbohydrate is converted into energy and an increase in the conversion of carbohydrate to fat. Any decrease in metabolic efficiency translates into a decrease in endurance performance. The second consequence is that sleep deprivation interferes with normal appetite function. Maintaining the caloric balance between exercise activity and food consumption is critical for a serious endurance athlete. Sleep deprivation interferes with the pathways that control hunger and fullness and sleep deprived individuals demonstrate a significant increase in daily hunger. 20

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The third consequence of sleep deprivation is an increase in cortisol levels. Cortisol is the â&#x20AC;&#x153;anti-recoveryâ&#x20AC;? hormone. High levels of cortisol increase muscle damage and reduce the repair and rebuilding of muscle protein. Normally, cortisol levels increase while we are sleeping, reaching a peak at about 6:00 A.M. When we are sleep deprived, however, cortisol levels remain elevated. In one study, researchers found an increase in cortisol levels after sleep deprivation that lasted more than two days. Increased levels of cortisol lead to reduced muscle protein synthesis and increased protein degradation, and ultimately poor post-workout recovery. What does this all mean to the time-challenged athlete? Getting sufficient sleep has to be a critical part of your training regimen. Cutting down on sleep may give you more time to train, but it will ultimately make your training less effective. Research shows that you are better off training a little less yet more effectively by giving yourself the 7.5 hours of sleep you need every night. Dr. Robert Portman, a well-known sports science researcher, is co-author of Nutrient Timing and Hardwired for Fitness.

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GET OUT OF THE WATER TO IMPROVE YOUR SWIMMING Story By Bruckner Chase Check the ones that apply: _ You have mastered every freestyle drill in the book. _ Your stroke count per 25 is in the single digits. _ You crank through a set of 10x200â&#x20AC;&#x2122;s and descend every one. _ On race day you forget all of the above before you reach the first turn buoy. The groundwork for swimming stronger in the open water may be laid in the pool, but the breakthrough is always going to come when you 22

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learn how to read the water and understand how changing waves, wind, and currents affect how you move through the water. The challenge for most of us is finding safe and accessible means and venues to log that critical time in open water. Thanks to a few ancient Hawaiians and more recently some big wave surfers, paddleboarding has hit the mainstream, and you donâ&#x20AC;&#x2122;t have to be charging waves to improve your open water knowledge, feel, and performance. Whether you are standing up on a board with a paddle in your hand or lying down with your hands in the water, Stand Up Paddling (SUP) or prone

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Photo by Bruckner Chase

TRAINING

paddleboarding can give you an exciting new way to train while possibly making you faster in your primary sport as a side effect.

less. Enjoy a bit more social time with your mouth out of the water, and use that head-up time to watch how you and the water can move together.

Before you decide to grab a paddle and a board let’s talk about the slightly less trendy sport of prone paddleboarding. Lifeguards have been doing this for years as a fast way to get to victims through a surf break, but as with many activities, someone is always going to want to test the limits. Paddleboarding in Southern California surrounding the Catalina Classic goes back to 1932 when Tom Blake made the first Catalina to the mainland crossing of 29 miles in just under six hours. Ranging in size from 10’6” for lifeguard boards to over 18’ in the Unlimited class these boards are longer, wider, and far faster than their surfing counterparts.

Prone paddleboards are not typically something you can pick up at the local surf shop, especially now that SUP has become all the rage. Stock 12’ boards are available new from $1,200 to $1,700 and custom Unlimited class boards for greater speed and efficiency can average from $2,700 to $3,500.

Of interest to swimmers and triathletes is the fact that the paddleboard stroke when you are lying down focuses on the power phase of a normal freestyle stroke. Furthermore, because of how your body is positioned on the board above the water, there is minimal overhead reach and the associated stress on the shoulder in the fully extended position is virtually eliminated. Double arm paddling – either kneeling on the board for advance paddlers or lying down – can be intense enough to humble even the most committed pool butterflyer. Also of benefit to cross-training swimmers is the opportunity a board gives you to spend time with your head up watching the water and the surrounding environment. Since paddleboards are designed more for speed than stability, there is a learning curve as you adjust to balancing from the core and a more shoulder-driven stroke. The long term benefit is that the balance you get from dealing with everything from ocean waves to wind driven chop will improve your balance and feel for the water when your face is in and you don’t have a board underneath you.

Typical stand-up paddleboards look more like really wide surfboards, and in this world, the wider they are, the more stable and user-friendly they become. Just like prone boards, these too can run the gamut on lengths and shapes, depending on how they are going to be used. Wave riding boards are nine to twelve feet long, and distance racing boards are narrower and up to eighteen feet in length. What Specialized and Trek do for bike tech SUP designers like Corran Addison of Imagine Surf do for high tech paddleboards. A former Olympic kayaker and adventure racer, Addison fell in love with stand-up paddling, and now everything he knows about moving efficiently through the water goes into the design of his boards from the chop cutting shape of the nose to the water releasing shape at the underside at the tail. The beauty of this fast growing sport is the absolute limitless possibilities. One can charge huge waves or cruise a neighborhood pond. Even running white water is now an option with indestructible plastic boards like the Imagine Rapidfire. Rather than a rest day of garbage yards at the pool, take a spin around the lake to work on your balance and feel for moving across the water.

Photo by Michelle Evans-Chase

Finally, if you need a break from the pool and the local lake bans swimming, you may find that paddleboards will take you places your cap and goggles won’t. Because many agencies consider paddleboards to be watercraft, they can be taken into open water that is off limit to the craft-

If you have not seen stand-up paddling in the last year or so, you need to spend a little more time off the bike. Currently the SUP board manufacturer, Surftech, the same company that sponsors legendary waterman, Laird Hamilton, also sponsors perennial Ironman favorite, Chris Lieto. Long time triathlon coaches Roch Frey and Paul Huddle are also strong proponents of stand-up paddling for the incredible core strengthening and balance benefits, as well as the fact that it is just plain fun.

Your Local Guide to Cycling, Running and Triathlon

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Photo by Bruckner Chase

The most obvious difference between stand-up and prone paddling is that the latter requires a paddle to move you through the water. Throwing in board types, water conditions and paddling techniques, the learning curve for stand-up goes faster with some instruction. At the same time, the basics come quick, and within an hour or so you can work on logging miles and not just on staying dry. Also due to the popularity of the sport, the US Coast Guard has classified stand-up boards as vessels, which means riders are required to wear a personal flotation device in many areas. What that also means is that anywhere you see a boat launch you now have a new open water workout area. SUPs are available at many kayak and surf shops where you can also pick up paddles and even on-water instruction. Boards can run from a few hundred dollars for a beginning plastic or softtop board to well over $3,000 for a custom shaped Unlimited board. Paddles can be plastic recreational styles for $100 up to full carbon racing designs for several hundred. Once you make the choice on whether to stand up or lie down, the open water world becomes your playground, and you may find it hard to head back to the pool or get back on your bike. There are a growing number of paddleboard races popping up such as the Surf-Aid Paddle for Humanity in Washington, D.C. on the Potomac and even the Dean Randazzo Paddle for a Cause around Atlantic City. Whether you are racing in a pack or pushing upwind towards the next bridge, you will find that the constant focus on balance and control on a constantly 24

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moving surface can add a dimension to your workouts that most other activities can’t even tap. Take your GPS along to measure speed and distance. As a rule of thumb, a mile on a paddleboard is similar to 1,200 yards of swimming. Heading out onto the water with a friend can even make working on your swim as social as Sunday’s long ride. If you want to try something else with an added safety factor, head out with a friend and only one board. Alternate swimming and paddling for the water born version of a brick workout. Whether you go prone or SUP, whether you are off-shore or on the river, take a break from circle swimming, and add some adventure to your training program. Endurance can get mind numbing in the height of the season, so explore a little more of the other 72% of the earth. Imagine the improvements when the waterways are open and you love the wildlife and waves as much as the sun and bumps of your favorite trail or roadway. For more information check out these resources: Imagine Surf – www.imaginesurf.com Eaton Paddleboards – www.eatonsurf.com Standup Paddle Magazine – www.supsurfmag.com Stand Up Paddling by Rob Casey www.oceancityswimclub.org

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Back To Basics When people first pick up running they are encouraged to find a training plan to follow. Plans are great for so many different reasons: you don’t have to think too hard about what to do next, especially as a “newbie” runner; they provide short term goals on a daily and weekly basis and they offer a gradual build up of endurance and speed, grooming you for a bigger goal at the end of the plan, a race. As you progress as a runner, so do your goals and your training plans. Most runners start with a 5k goal race, eventually progress to a half marathon, and then, perhaps, even a marathon at some point. Regardless of whether you follow a strict plan on paper or make it up as you go, there must be some structure to your training to get you to the starting line or there will be some serious bonking going on. Sometimes, runners can get so wrapped up in their training plans and the data gathered from their GPS watches that they forget the basics of running: to have fun. They become more and more convinced that the fun is in the numbers, and while I am not arguing that number crunching isn’t fun, there will come a time when they forget what it was like to go out for a run for the sake of running, and not to run a certain distance or hit a certain time, pace, or heart rate reading. Letting go can be one of the hardest hurdles a runner must jump over. Deciding that data collection is not that important for a recovery run and going watch-less can be intimidating at first, but with a little practice anyone can learn to enjoy it. After all, running is such a natural activity for us

Story by Jill Forsythe

humans, it shouldn’t be so hard to go out and enjoy this thing we love so much. There is a certain rhythm to training and when you let go of all that data you can really tap into what your body is telling you instead of what your watch is telling you. You learn to listen to your breathing, feel your heartbeat and trust your own judgment about when to make those legs move faster and when to reel them in. You learn your own rhythm which can be adapted to a more personal training experience. As you gain more trust in yourself you’ll start to experiment with the more important runs such as your workouts. Instead of hitting a specific pace in an interval session, you run according to your breathing or your heart rate. It’s all a matter of trust and reintroducing the basics back into your running. Remember when we were kids and we ran for the pure joy of running? We ran to be first in line, out of excitement to get to the playground, or in a game of tag. Later, when we played sports in high school, we ran because the coach told us to. We didn’t think too hard about it or over analyze things. Probably one of the most liberating types of training is base training – that interim period between training cycles when you run to maintain or add endurance. This is a perfect time to practice raw running, that is running for the pure joy of running. Leave the watch at home and head out for an hour or two with no plan other than to have fun running. Remember why you began this crazy endeavor in the first place: because running is fun.

Photo Contributed by Rick Smith

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Schuylkill Navy Racing Story by Adam Bowers

Photos by Laurence Kelly

Boathouse Row is known for a variety of reasons: lights reflecting on the Schuylkill River at night, hosting massive rowing events that attract schools and athletes from around the world, and being an integral part of the Philadelphia community. More recently, and closer to the hearts of endurance athletes, however, is one more thing Boathouse Row is becoming known for: the Schuylkill Navy Racing Team (SNR), an up-and-coming multisport and cycling team. In fact, if you frequent rides around the Philadelphia area, you may have already seen the SNR decked out in their bright pink, navy, and white team kits flying by you on the road. The SNR draws its name from the Schuylkill Navy, the governing body of the amateur rowing clubs that race along the Schuylkill River. As such, everyone in the SNR found their athletic roots in rowing—all members are or were competitive rowers. Because rowing can be hard on the body, many rowers turn to multisport and cycling as a means of cross training.

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While not all members came from the same rowing teams, they all enjoyed the fellowship that came with being part of a competitive team. This sense of fraternity led members of different rowing teams to come together and form the SNR as a means to transfer into a life of multisport and cycling. Erik Reitinger, a driving force behind SNR and current athlete, explains, “One of the best things about my rowing experience was the camaraderie that members of a boat have. Whether it’s in a pair, a quad or an eight, all the members of the boat are responsible for and accountable to each other. I was looking to bring this level of teamwork to cycling and multisport. It’s easy to ride a bike and train on your own, but that doesn’t make up for the sense of ‘togetherness’ that one has when rowing.” Two years ago, the SNR became recognized as an official USAT (USA Triathlon) team when they began competing in relay triathlons and team road racing. At the 2010 Philadelphia Triathlon (which that year was a duathlon), Erik Reitinger

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placed 9th in his age group and 23rd overall. Additionally, Erik has qualified for the U.S. team and will be competing at the ITU Duathlon Worlds later this year. Just this June at the 2011 Philadelphia Triathlon, two SNR relay teams competed in the sprint relay. The teams came in an impressive consecutive first and second, and, even more impressively, the first place team clocked the fastest race time in seven years. In the world of road racing, SNR’s Jon D’Alba placed first in the CAT 3/4 overall standings at the 2011 Tour of Washington County stage race. Just a few weeks ago at the Tour de Toona, D’Alba was 2nd place overall going into the final stage, but suffered a broken elbow during a crash in the end sprint and took 3rd place overall for CAT 3’s. He says that despite his injury, he’s happy with his results and is looking forward to racing more after he heals. The future looks bright for the SNR cycling team as they gain more wins and credibility and are granted an official team status by USA Cycling.

form that’s more conducive to running, swimming, and cycling rather than rowing. Next time you’re digging deep on the road and someone zooms past you in a hot pink jersey, don’t feel too bad. It’s probably one of the SNR team, and, as Reitinger explains, “Cyclists out there see our pink kits with the Boathouse Row crest on it, and they ask questions: ‘Who are you guys?’ – ‘How did you get so fast?’ – When we answer that we were elite rowers, people appreciate how difficult rowing is, and how fit it makes you.”

The successes of the SNR are due in part to the team’s rowing background. Anyone who has tried rowing, whether on the water or on a rowing machine, know that rowing is an extremely aerobic sport. This translates very well into multisport and cycling endeavors. Reitinger comes from fourteen years of rowing—that’s a huge aerobic base to work with. He says that once that base is established, the biggest hurdle to overcome is training your body to move in a Your Local Guide to Cycling, Running and Triathlon

August/September 2011 29

LSM Photo/Laurence Kelly

Shorts

associate will help customers negotiate the racks, but a shortsavvy consumer can facilitate the process by familiarizing herself with The Big Four: liner, inseam, split, and waistband.

Story by Kate Reese Runners are a notoriously naked bunch. They start losing layers with the first weak light of spring and shed unabashedly at the least provocation. Yet as the temperatures soar we ladies find ourselves at a disadvantage. Some unspoken edict has many of us convinced that only the most toned among our sex can pull off (or pull on) running shorts. Too many of us plod through runs in capris and pants, sweltering and swearing and shaking our fist at the masculine specimen squeezed into split shorts and blissfully unaware of our envious stares. We have all crouched in our local running store’s fitting room, bending and twisting and high-kneeing and searching for the tiniest jiggle or crease. To attribute the dearth of lady short-wearers to vanity, however, is to do women a great injustice. Powerful thighs lead unequivocally to chafing; the spandex shorts that provide some brief respite from the confounded rubbing creep steadily higher throughout our run. Tight waistbands cinch even the most muscular core, inhibiting free movement and seeming to grow more restrictive with each step. So what is a girl to do? First and foremost, know the options. The unisex split short of yesteryear has been replaced by a motley crew of lengths, materials, sizes and shapes. Unfortunately, most running stores display their apparel by brand. While visually appealing, brand categorization can prove difficult to navigate. A good sales 30

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Running shorts frequently come with some sort of attached liner. Traditionally this has been a ‘brief liner,’ a shapeless mass of technical fabric that perfectly encompasses approximately one wearer out of a thousand but is relatively comfortable and generally inoffensive. While the brief is still the most widespread liner on the market, many brands now offer a ‘2-in-1’ option, which replaces the brief with a formfitting boy short. This piece has become exceedingly popular among women, as the synthetic fabric takes the brunt of the friction and spares the wearer from inner thigh chafing. A word of caution: any women-specific boy short will have a triangular insert at the apex of the inseam known as a gusset. The gusset is the friend that knows way too much about us- it protects the wearer from a type of ‘short creep’ known only to the fairer sex. Customers hoping to convey the amount of coverage they desire in a short will be best-served referencing the inseam length. Looking for abundant coverage? The inseam should be at least 6 inches. Many ‘traditional’ running shorts, those that strike women at the upper- to mid-thigh, have inseams of 3.5, 4, or 5 inches. More daring runners will select a ‘racing short,’ a category known for leaving little to the imagination. Coverage-conscious short-shoppers will also want to keep an eye on side splits. Although these slits in the material do reveal a bit more leg, they also allow the short to gap fluidly when the knee is lifted at the beginning of the stride, limiting the ‘bunching effect’ that plagues many runners. The waistband is perhaps the most overlooked component of a running short, yet it can prove the most instrumental

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to a comfortable fit. Traditionalists will swear to the functionality of a simple elastic waist secured by a stretch drawstring. Unfortunately, even in models cut specifically for women’s hips, the elastic waist can end up digging slightly below the waistline and creating the spillover-effect so unflatteringly referred to as ‘muffin top.’ Most manufacturers now offer at least one short with a ‘flat’ waistband to combat this fit. The flat waistband is often 2–3 times wider than a traditional elastic waist and, true to its name, sits flat against the hips. The additional inches allow a more uniform dispersion of lady lumps; indeed, many women compare the reinforcement of the flat waistband to the support provided by control top pantyhose. A final note of caution: try to leave stylistic singlemindedness at the door. Staffers are well-versed in the cut and function of their inventory, and something that looks abysmal on the rack can be stunningly comfortable on the body. Most stores have at least one woman on staff. Search her out, but know that male associates are often as well-versed in the technical components of each piece as their female counterparts. They just don’t know about short creep.

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August/September 2011 31

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story by Laurence Kelly photos by Laurence Kelly and Sarah Philbrick Kelly

A few years ago I returned to college after a long career as a photojournalist. Times were tough, as was finding work in the news industry. I decided to get a bike that I could ride across town to the school where I was studying. Parking there was a nightmare, and it seemed like a bad idea to lock up my expensive bike on campus (not to mention the unnecessary wear and tear on my fancy ride). So I made the trip to a local bike shop near Boston, where I lived at the time. After riding a bunch of different models, I decided on a single speed cyclocross bike. That was the first day of the rest, no wait, too corny. The rest as they say, mmm, nope. This began a long ride down, no not that either. Well, let’s just say this, the decision changed everything. No other outdoor activity makes me happier than cranking through the city, bag on my back. My first trip as a “commuter” was to my favorite falafel joint for lunch. It was a nasty Boston winter afternoon. The snow was still piled from the curb into the driving lanes. I was cold, a little bit scared of the traffic, and completely thrilled to be riding my bike. It was as if I had conquered the world’s problems on the way to lunch. I’m sure you can imagine why, I mean the restaurant was at least a mile from my home. I share this memory because I think my thoughts were as silly as most people’s reasons (including my own) for not commuting by bike. Bad weather, your appearance during the work day, sweat, safety, lack of energy during 34

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work, need to carry work stuff – I’ve heard them all, and know they aren’t problems. Bad weather is easily tamed with quality rain gear. Leaving early, riding casually, and bringing a change of clothes will keep you looking good. No worries if you can’t shower at work. If you leave home clean, baby wipes will get you back to feeling fresh. The first few days might leave you a little exhausted at your desk, but before long you’ll be raring to go, even daydreaming about your ride home. Lugging your gear is a cinch with a shoulder bag, backpack, pannier case, or pull-along cart. As for safety, take your time, and be mindful of your surroundings. It’s no more dangerous than being in a car. The one exception can be distance. You actually can live too far away. I however ride a single speed bike seventeen miles a day to the Liberty Sports Magazine studio. LSM editor Pat Engleman has commuted as far as twenty three miles each way. You just have to figure out what distance is actually too far for you. Hopefully everyone can get past the idea that bike commuting is a big deal, because that’s just not true. In fact, it’s a total blast. Biking gets me into friendly conversations, has me in tune with the city, and offers an opportunity to smell everyone’s delicious dinner ideas. You get all of this, plus a great sense of accomplishment. That is to say, I feel like I’m doing something generally good when I leave my car at home. We could get into the tired discussion of high gas

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prices, low fitness levels and driving-induced stress. The problem here is if you have avoided hearing about these things, you must not have a long trip from the cave where you live to the one where you work. Instead we should reflect on the positive aspects of getting to your workplace on a bike. It basically comes down to revisiting the joy of your first rides as a kid. I’m sure you remember the first time you rode a bike. Mine was a day in 1977, when my dad ran beside me on the way down our driveway. It was about 100 yards long, and he held the bar off the back of the banana seat. About half way through, he let go and I was free. FREE! I couldn’t believe I was doing it. I kept right on doing it right until I crashed into the back of my mom’s car. That’s when I learned my first big lesson in cycling – you need to use the brakes. Then I learned my second, if you fall, stand up, clean off, and start over; obviously a metaphor that reaches way beyond cycling. Everyone who has ridden a bike has a similar memory. We hang on to these recollections because riding a bike is one of the most important things we ever learn. It gives us our first feeling of independence. Cycling to get around can be as fun (and meaningful) as it was when you were seven. There are definitely different logistics we have to deal with as adults, but the riding aspect is still fun and liberating. Try it, and you will likely agree. If not the first time, then likely by the fifth. If you are at all like me, it will carry over into many parts of yours life. My wife and I agree that our date nights are much more fun, and romantic when we ride there. If you are planning to set out on your first bike commute, there are some things you should know. First, ask an experienced rider to teach you how fix a flat and lock your bike. You could also learn these things by taking a beginners workshop at your favorite bike shop. Secondly, find the safest route to work. This will assure you can get there quickly and safely, by concentrating on the right stuff. There are endless resources on safe routes and safety tips. A great place to start would be the Bicycle Coalition of Greater Philadelphia website at www.bicyclecoalition.org. Finally, you will need some things for safe travel such as blinky lights and gear for lugging your work stuff. For ideas on some of these items, check out this month’s Choice Gear section. The more I pay attention, the more impressed I get. The streets of Philadelphia have never been so filled with bike commuters. Intersections are often jammed, sometimes you have to wait your turn in a line of six or seven cyclists. What a beautiful problem to have. I’m happy to be spinning around this great city as it makes huge strides in the name of cycling. If you see me around, please be sure to say hello. In the meantime, you can contact me with questions or comments about bike commuting, at commute@libertysportsmag.com. Your Local Guide to Cycling, Running and Triathlon

August/September 2011 35

Five Ways to Fit It All In Story by Mary Kelley Photos by Laurence Kelly

How to juggle training with a family, a career, and a social life

You have a job, family, friends, hobbies, social obligations, and (if you’re anything like me), a house that desperately needs to be cleaned. Now you want to do a triathlon, marathon, or bike race. Here are a few tips to help you fit training into your already busy schedule.

Now that you have made your list, learn to say “no” sometimes, even if it means having a messy house, friends who don’t understand your “obsession,” missing some social events, and maybe even turning down a job promotion or a date.

PRIORITIZE Make a list of the important things in your life and decide where training fits in. Be realistic about what you’re willing to give up for training. Know that your priority list can change throughout the year, and from year to year. If you have an important event, such as your first Ironman that you’re training for, move it up the list. Just make sure that the people close to you know of your priorities and are supportive of your training time.

SCHEDULE IT! If training is important to you, schedule it on your calendar as you would any meeting – and make sure you attend your training “appointments” most days. Yes, it’s okay to miss training to attend to a sick kid or an emergency at work, but don’t make a habit of dropping out of training when anything comes up. Accomplish your high priority items.

My current priority list looks like this: Family/Friends Work Training Sleep Cleaning the house When I was training for World Championships (and before a husband and 2 kids), it looked something like this: Training Sleep Family/Friends Work Cleaning the house

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How to schedule: Decide how many hours you have to dedicate to training. Be realistic, and ensure that your available training hours are sufficient to train for your intended event. Eight to ten hours per week will get you ready for a sprint or Olympic distance triathlon, but not a half Ironman or full Ironman. Create a training plan. Divide your available time among the days, sports (swimming, biking, and running), your schedule conflicts, and in line with your training objectives. Make sure you increase the volume and intensity of your workouts slowly, and incorporate rest days (at least one per week) and rest weeks (every 3rd or 4th week) into your training plan. If you don’t have the time or the knowledge to write your own, hire someone to do it. There are plenty of qualified coaches online, and probably several in your area.

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COMBINE WORKOUTS If you can’t schedule at least 2 swims, 2 bikes, and 2 runs each week, combine some of them into “bricks” or back-toback workouts. I do not recommend more than 1 brick per week on average. If overused, they teach you how to run slowly and with poor form. Incorporate intervals. If you’re short on time (and even if you’re not), build in plenty of intensity to maximize your training time. Vary the duration, intensity, and rest time to target specific objectives such as 30 second sprints with 60 second rests to improve leg turnover. Early is better. If you plan to work out later in the day— after work, after the kids are in bed, or after you finish some administrative work—there’s a good chance that you’ll run out of steam before it’s time to train, something will pop up unexpectedly or tasks will take longer than expected. Set your alarm, and get up when it goes off. GET ACCOUNTABLE Sign up for a race. Talk about motivation! Signing up for a race is a great way to make your goal tangible. Once you have a date and distance, it’s time to start planning your training! Keep a training log. On paper or digitally, record each workout. Include the mode (swim, bike, run), type (10 x 1 minute intervals with 30 seconds of rest), distance and time. If you miss a workout or cut it short, write it in the log along with the reason. Also include any injuries, signs of overtraining, or other significant notes.

trainer, a treadmill, swim cords and a set of free weights. If you have these items at home, you can train even if the gym is closed, the weather is terrible, or the kids are sleeping. Train with your loved ones. This is a great way to combine your family time and your workout. Run with the kids in a stroller. If they get bored easily, bribe them with a movie on your iPhone or a special snack. Bundle them up in winter, get out early in summer, and use a rain cover in rainy weather. Schedule it around naptime. My 16-month old still falls asleep during mid-morning runs. I like to give the kids something to look forward to at the end, like finishing at the park or the bakery. If your kids are older, let them bike next to you while you run. If they’re much older, let them swim, bike or run with you! If you’re totally different speeds, you can still warm up, cooldown and stretch together. Bring them to the track for running intervals. It doesn’t matter if they’re much faster or much slower than your speed. You can both get in a great workout and spend time together. Most gyms have day care. If your kids are already in daycare or school 5 days per week, this may not be the best option, but 60 minutes once or twice a week is doable when it’s the only way to get in training. Swap babysitting with another mom. Take turns watching each

Tell your friends and family what you’re doing. Once your loved ones know of your goal, they will want to help you achieve it. It is very important that they support your goal, because you will lean on them more than ever to pick up the slack at home, and to understand why you can’t stay out late partying during training. Hire a coach. Coaches provide motivation, an organized plan to follow, and they keep you accountable. Ensure that you agree with their training philosophy, and their personality, and that they have the appropriate experience, certifications, and/ or degrees. Find training buddies. If you know someone else is waiting to meet you for a run, you’ll be less likely to flake out. Many of my closest friendships (and my marriage) have been strengthened by difficult workouts that we have conquered together. Write down your goals and put copies on your fridge, your bathroom mirror, your car visor, and on your cubical wall. Keep them visible so that you always remember why you’re doing this and why you have to work hard every day.

GET CREATIVE! As a busy mom of two and a small business owner, I have employed several creative solutions to get in my workouts without sacrificing my “mom time” or work quality. Train while your kids/significant other sleeps. Wake up early or train during naptime and get your workout in while the rest of the house is still sleeping. If you’re a night owl, train after everyone is in bed. Swim, bike, run, and strength train at home. Invest in a bike Your Local Guide to Cycling, Running and Triathlon

August/September 2011 37

other’s kids while one gets in a quick run, and then swap. Swap making dinner with another person (preferably a neighbor). Seriously, save 30-45 minutes once per week by making a double-dinner one night, and eating your neighbor’s double-dinner another night. LEARN TO MULTITASK Listen to a book or podcast while you train. If you’re indoors on a treadmill or bike trainer, you can read or watch a video. Bike or run to work. This is an excellent option if you live near work and the route is safe. Try the Google Maps bike option, Map My Ride, or Map My Run to find safe routes. Conduct business meetings on the track. Major deals are made on the golf course all the time, why not while running or biking? Okay, this assumes that the person you need to meet runs or bikes at a similar speed, and that you both don’t mind seeing each other in shorts/spandex and sweaty but it can work. REMOVE TIME WASTERS Let’s admit it, we all have “time-wasters” in our days. Removing or limiting these will free up 30 to 90 minutes per day or more. That’s plenty of time for a workout or two! Eliminate or limit TV and Internet. I love watching TV at night after the kids are in bed, but I always stay up too late, and rarely watch anything that makes me smarter, faster, or a better human being. Sleep is almost always a better option. Order online – clothing, shoes, groceries, office supplies. You can find great deals, and save time running around town. 38

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Many online stores now offer free shipping and free returns, so there’s no reason not to try it. Hire a cleaning lady. Maybe this sounds like an unnecessary expense, but think of the time it takes you to clean your entire house. Now, think of being able to get more sleep, training, work, and/or quality time with your loved ones instead of cleaning. Once a month or once per quarter, I think it’s a wise use of money and time! Okay, now you have a few ideas; hopefully you found some that you can implement. Time to make that priority list, sign up for a race or two, make a training plan, schedule it in, find some friends to train with, and get started! And for Pete’s sake, hire that cleaning lady! Happy training, Coach Mary Kelley, ACSM, NASM

About Coach Mary: Mary Kelley is an All-American Triathlete, Coach, Personal Trainer, Wife and Mother. With over 10 years of triathlon experience, and over 20 years of competitive swimming and coaching experience, she has 7 first-place overall finishes to her name, dozens of age group wins, and proudly served as a member of Team USA in 2005 and 2006. Mary Kelley is the Founder and Head Coach of Athletes in Multisport www. aim4tri.com, providers of triathlon coaching, group workouts, training plans and clinics. She can be reached by email mary@aim4tri.com, and followed on Facebook www.facebook.com/aim4tri and Twitter www.twitter.com/aim4tri.

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SATURDAY

SCHEDULE OF EVENTS SATURDAY, SEPTEMBER 17 START/FINISH AREA: Main & Broad Street, Souderton, PA There are few road races in the United States with the prestige and longevity as the Univest Grand Prix. Promoter (and two-time United States Professional Champion) John Eustice has brought together his years of racing and event production together in his company, Sparta Cycling. Eustice has introduced a new, spectator-friendly format for this year’s Univest that will challenge top pros and delight fans. Over the past decade Sparta Cycling has become the leader in U.S. cycling road race design. Building on the great success of the Rockstar Games sponsored Skyscraper Cycling Classic in Harlem, NYC in June, Sparta has turned its innovative focus on setting the standard for a new American pro racing format. The racers will find themselves facing two difficult climbs in the circuit. The spectators will have the thrill of seeing the race tackle these climbs 34 times, and those near the start/finish line will have the chance to see the race 50 times! For cycling fans there is no better venue than the Univest GP. Because of the event’s reputation, organization and high level of competition, USA Cycling has awarded the the race the highest possible ranking for their National Race Calendar series (NRC 1.HC). The race is also the final stop on the UCI America Tour, an international series comprising the top races in the Americas. Each year, the Univest Grand Prix lives up to its billing as a brutally hard event with thrilling race action. Boasting a great selection of international and domestic competitors who will challenge each other on a fan-friendly layout - and taking place in a welcoming community setting - Sparta Cycling is proud to present the road race event that the U.S. has been waiting for.

CYCLOSPORTIF: Start 8:00am FAMILY EXPO: 9:00am–3:00pm SHIMANO YOUTH SERIES: Registration 9:00–9:45am Start 10:00am, Finish 10:45am (Ages 3–5: Big Wheels/Trikes Ages 6–8, Ages 9–10, Ages 11–13) Kids races will start on Broad Street. Admission is free. Helmets and parental signature required. Medals will be awarded to all participants.

PRO RACE: Sign-In 10:20am, Staging 10:40am Start 11:00am, Finish 3:00pm (100 miles/161k)

Rob Muller, Action Sports Outdoors

SATURDAY

UNIVEST GRAND PRIX SOUDERTON/TELFORD/FRANCONIA SOUDERTON/TELFORD/FRANCONIA Rider sign-in and opening ceremonies begin at 10:20 am. The newly configured racecourse allows fans to see the the cyclists three times a lap. Spectators can see great hill climb action within a five minute walk of the start/ finish area in two spots, along Wile Avenue, and at Generations at the top of Second Street. The Teams Feed Zone on Wile Avenue is a must-see! The 100-mile race will finish around 3:00 pm. Its design promises fans an unparalleled race viewing experience.

SATURDAY

PRESENTED BY Sparta Cycling kicks off the weekend with the famed Cyclosportif 100K, a recreational ride which sees a return to the original big loop format. Based on the classic Univest road course, this hilly 100K course in Montgomery County will appeal to those looking to both enjoy the scenery and throw in some challenge in the process. The Cyclosportif features chip timing with sections allowing riders to compete against each other. So, if youâ&#x20AC;&#x2122;re a serious rider ready to test your legs through the beauty and tough climbs of Pennsylvania, this is your chance. Technical

support, feed zones and follow cars are all a part of this Gran Fondo styled ride. Showers are available post-ride along with a party featuring great food and a front row seat to watch the professional race. As with the yearâ&#x20AC;&#x2122;s past, a special edition jersey will be on sale and pre-registered riders receive an officialT-shirt. A good level of fitness is required to participate in this great European cycling tradition adapted to local terrain. Join us Saturday, September 17, 2011 for the return of the classic Cyclosportif 100K.

OFFICIAL BIKE SPONSOR

BENEFITING

OFFICIAL JERSEY SUPPLIER

SUNDAY

Sunday offers fans the Univest Criterium in historic Doylestown. Riders will complete 36 laps of a rolling 1.4-mile circuit with the Start/Finish right in the town center. The race encircles the Doylestown Arts Festival and provides a day of culture mixed with the spectacle of small circuit - criterium - racing. Walk through the Arts Festival to see the race from various vantage points. The high-speed downhill S-turn from Oakland to Main and then onto Ashland is a must-see. The race is always a thrill and is a perfect way to end a weekend of exciting international sport.

SCHEDULE OF EVENTS SUNDAY, SEPTEMBER 18 START/FINISH AREA: Main St. & Court St., Doylestown, PA PRO RACE: Sign-In 10:15am, Staging 10:40am Start 11:00am, Finish 12:50pm (50 miles/80k) ART FESTIVAL: 10:00am–5:00pm SHIMANO YOUTH SERIES: Registration 8:30–9:30am Start 10:00am, Finish 10:30am (Ages 3–5: Big Wheels/Trikes Ages 6–8, Ages 9–10, Ages 11–13) Races begin at 9:30am on Court Street with registration opening at 8:30am. Autograph Alley opens for children immediately following their races.

POST-RACE PARTY AT PUCKS-PRINTERS CKS-PR NTE S ALLEY: ALLE 1:30pm–3:30pm 30p –3:30pm

UNIVEST CRITERIUM OF DOYLESTOWN The 50-mile race is a spectator’s delight and held on a fast circuit that climbs and descends, twists and turns around the Doylestown Arts Festival. The Start/Finish line is at the top of town at Main and Court Streets. Make a train/ bike day of it as SEPTA’s Lansdale/Doylestown line drops passengers off on the most exciting turn of the racecourse.

UNIVEST GRAND PRIX

ATTACK An explosive acceleration of effort made by a rider to shake others out of their slipstream and gain time.

SPECIAL COMPETITIONS

BREAK/BREAKAWAY An individual or group of riders who gain time on the rest of the field.

UNIVEST GRAND PRIX RACE LEADER

DRAFT/DRAFTING When a racer tucks in behind another cyclist to seek a break from battling the wind; drafting can reduce the amount of energy a rider has to expend by as much as 30%. All tactics in cycling revolve around the concept of drafting. PACELINE Racers in a breakaway or fastmoving peloton alternate turns at the front of the group, both to keep the pace high, and to rest in the draft of the other cyclists.

LEIDY’S BEST SPRINTER

PELOTON/FIELD The main group of cyclists in the race. All race action is described using the peloton as the reference point.

BERGEY’S FIRST AMERICAN

UNIVEST GRAND PRIX BEST CLIMBER

SITTING-ON The action of a rider refusing to take turns and ride in the wind. The rider is sitting back and benefiting from the efforts of others. BRIDGING THE GAP The explosive effort of leapfrogging from one group to another. DROP Leaving another rider or group behind, dropping them out of your slipstream.

Sponsors

Ever thought of Trying a Tri or Doing a Du? Look to Piranha Sports® to get you Tri-ing and Du-ing!

2011 Greater Atlantic Multisport Series® Events New Jersey Devilman® Triathlon Half Lite 50™: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run

2011 Escape from School® Youth Series For Kids Only-Aged 7-14

Cumberland County, NJ - May 7, 2011

Indian Valley Y Youth Triathlon Age 7-10: 75 Yd Pool Swim~1 Mile Bike~0.5 Mile Run Age 11-14: 175 Yd Pool Swim~3 Mile Bike~1 Mile Run

Cascade Lake Triathlon & Duathlon Tri: 0.31 Mile Swim~15 Mile Bike~3.1 Mile Run Du: 1.86 Mile Run~15 Mile Bike~3.1 Mile Run

Escape from School® Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Cascade Lake Park in Hampstead, MD - May 15, 2011

Escape from Fort Delaware® Triathlon 1500 Meter~40K Bike~10K Run Delaware City, DE - May 22, 2011

Harleysville, PA - May 1, 2011

Bear, DE - June 11, 2011 Bring your Moms and Dads to the Tri-It Triathlon the next day.

KAY Good Kids Triathlon 125 Yard Pool Swim~2.2 Mile Bike~0.4 Mile Run Kennett Square, PA - TDB—July 24, 2011

Independence Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run Lake Nockamixon State Park—Quakertown, PA - June 5, 2011

Tri-It™ Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run Bear, DE - June 12, 2011 A Triathlon for First Timers. Open to all levels including “regular” triathletes. Bring your kids to Escape from School Youth Tri the day before.

Diamond in the Rough® Triathlon 1 Mile Swim~27 Mile Bike~5 Mile Run Perryville, MD - July 9, 2011

Patriot’s Triathlon Half Lite 50™: 1300 Meter Swim~38 Mile Bike~7 Mile Run Sprint: 650 Meter Swim~13.5 Mile Bike~3 Mile Run Bath, PA - July 17, 2011

Lums Pond Triathlon & Duathlon Tri: 0.5 Mile Swim~19.5 Mile Bike~3 Mile Run Du: 2 Mile Run~19.5 Mile Bike~3 Mile run

Lums Pond Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run Bear, DE - August 13, 2011 Bring your Moms and Dads to the Lums Pond Tri and Du the next day

Other 2011 Piranha Events Tri for Our Veterans IV—In Memory of Matt McCulley

Tri: 1/4 Mile Swim~8.3 Mile Bike~3.1 Mile Run Du: 2 Mile Run~8.3 Mile Bike~3.1 Mile Run Sea Isle City, NJ - May 28, 2011 Pittsburgh Triathlon & Adv Race Tri: 1500 Meter Swim~40K Bike~10K Run Sprint Tri: 600 Meter Swim~20K Bike~5K Run Adv: 2 Mile Paddle~20K Bike~5K Mile Run Pittsburgh, PA - July 31, 2011

Bear, DE - August 14, 2011

Bring your kids to the Lums Pond Youth Tri the day before Cannonman® Triathlon Half: 1.2 Mile Swim~54 Mile Bike~13.1 Mile Run

Sprint: 0.31 Mile Swim~10.5 Mile Bike~3.1 Mile Run Shawnee State Park, Bedford County, PA - August 21, 2011

Delaware Diamondman® Triathlon Half: 1.2 Mile Swim~56 Mile Bike~13.1 Mile Run Sprint: 0.6 Mile Swim~16 Mile Bike~2 Mile Run Bear, DE - September 11, 2011

Marshman™ Triathlon 1/4 Mile Swim~12.5 Mile Bike~2 Mile Run Marsh Creek State Park, Downingtown, PA - Sept. 18, 2011

Cape Henlopen Triathlon & Duathlon Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run Du: 1.5 Mile Run~14 Mile Bike~3.1 Mile Run

Piranha Sports is a full Multi-Sport Event Management company. We provide Chip timing for Triathlons and Running Events; Race Directing; Online Registration, and Consulting Services. Visit www.piranha-sports.com for more information.

Lewes, DE - October 9, 2011

Visit www.piranha-sports.com frequently for updated information about our races, sponsors, and specials.

OFFICIAL 2011 PIRANHA SPORTS RACE GUIDE Cash and Prizes for 2011

Total Cash and Prizes valued at over $10,000 At each Greater Atlantic Multisport Series Event (adults only), there will be a Greater Atlantic Club Speed Challengeâ&#x201E;˘ in which the 1st place Overall Club wins $100. The scoring consists of the top 2 men and top 2 women (representing their respective club) overall individual place. The overall individual place overall is the point index. The lowest combined overall point index determines the winner. Total Cash and Prizes valued at over $10,000 Series

1st Overall Male and Female

2nd Overall Male and Female

3rd Overall Male and Female

1st Place Overall Club

2nd Place Overall Club

3rd Place Overall Club

4th Place Overall Club

5th Place Overall Club

End of Series Cash and Prizes $500 cash each

$300 cash $150 cash each each

New this yearâ&#x20AC;&#x201D;top 5 clubs win cash.

Top Winner in each Division wins 1 free comp entry at a Series Race for 2012â&#x20AC;&#x201D;valued at $100+ each

$2,500 cash

$1,500 cash

$1,000 cash

$750 cash $500 cash

Top Winner in each Division wins Series Medal. No cash prizes for youth events. To be awarded after last Series Race (Lums Pond Youth Triathlon on 8/13/11).

Total Cash and Prizes valued at over $10,000

Ranking Point System

Race Distance (Triathlon and Duathlon are considered separate races.) Sprint

1st Overall nd

International (Olympic)

Half Lite 50â&#x201E;˘ & Half Iron

Youth

12â&#x20AC;&#x201D;new in 2011

n/a

Overall

11â&#x20AC;&#x201D;new in 2011

n/a

3rd Overall

n/a

4th Overall

n/a

5th Overall

n/a

1 Age Group/Division nd

Age Group/Division

3rd Age Group/Division

Finishing Point

Each individualâ&#x20AC;&#x2122;s point value to be assigned from each Greater Atlantic Multisport Series, Escape from School Youth Series, and applied to the Greater Atlantic Club Challenge. All individual points apply towards their respective clubs in the Greater Atlantic Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete. The Greater Atlantic Multisport Series (GAMS), Escape from School Youth Series (EFSYS), and Greater Atlantic Club Challenge (GACC) winners will be announced at the last series races, respectfully. Top 3 overall in each gender and first overall in each division win awards with the exception of EFSYS where only the first overall in each age group/division wins. Awards are given to the Top 3 overall in each gender and first overall in each division with the exception of EFSYS where only the first overall in each age group/division wins. Two requirements for awarding the winners of GAMS are as follows: Winning the division AND having finished in 4+ GAMS events. Two requirements for awarding the winners of EFSYS are as follows: Winning the division AND having finished in 2+ EFSYS Events. Need not be present to accept awards. Winner for any of the prizes mentioned on this page are responsible for any taxes, delivery, and installations that may occur. In addition, Piranha Sports, LLC and their participating sponsors are not responsible for any misprints or additional expenses related to these prizes. They also reserve the right to change rules and packages as deemed necessary. Duplication of prizes allowed in the series where applicable.

ÂŠ 2011 Piranha Sports, LLC. All Rights reserved. No part ofinformation these concepts mayour be used without written permission. Visit www.piranha-sports.com frequently for updated about races, sponsors, and specials. ÂŠ 2011 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

CHOICE GEAR

Rolf Prima Echelon Wheelset By Patrick Engleman As a pseudo scientist, aware consumer, and overall bike nerd, I try to get the most out of every review that I do. I always use the same routes for trying out product that comes through the doors of the studio. The Rolf Prima Echelon wheels were next on my usual, although not very personal, proving grounds, complete with gravel, city streets, long country climbs, and everything I could find to throw at these hoops. Rolf Prima places these wheels in their entry-level range but they certainly don’t skimp on features you would expect on some other entry-level wheels. One of the first things I noticed, which was a great touch, was their proprietary rim tape. Who would think rim tape would come into play in a wheel review? Well if you have had your own rim tape slip or shift under high pressure only to allow the spoke nipple to puncture the tube, you can appreciate the reinforced tape that Rolf preinstalled on these American made wheels. Beyond the tape, the wheels really “spun up” well. When my powerful pedal-strokes engaged one of the three hardened steel pawls in the rear hub, I went forward quickly. This could be the stiffness of the 31mm deep section rim mixed with the 14/15 gauge bladed spokes, but whatever it is, my power was transferred through the wheel with reasonable efficiency. The first adventure I took these wheels on was through some rough stuff in the proving grounds of Northeastern PA. I took them on a 70 miler with 30% gravel and about two and a half vertical miles of climbing, and they served me well. The gravel sections were a bit harsher at first because I am actually used to a softer rim, but the chatter in the loose stuff is worth it when you are climbing the pitted tarmac of the northlands. Stiffness is relative and based on a million factors, but I felt enough stiffness to make it somewhat discernible. I thought for sure that when I got back to the truing stand, I would be hard at work truing these wheels, but I was rewarded with an arrow straight wheel and more time to recover unencumbered with wheel maintenance. The low spoke count wheels might scare some folks away, and to be honest, I thought I would end up pushing a bike with square wheels after it felt my formidable load, but after a few months on these wheels, I have to say I am very happy with them. The reason these wheels stay in true under my mass and riding conditions is due to the double spokes, their high tension and the way they share loads over the ride. The spokes are pulling on each other, more or less neutralizing the pulling forces that normal wheels have. The spokes also tend to de-tension less than normal spokes because of their high tension. I don’t want to bore you with the physics of spokes, but it is cool stuff, so look it up! I do have two complaints about these wheels and they are not all that big. First, I would like a more neutral color in the decals. I am not much of a red fan, and because these wheels can go on so many bikes, I would like them to be a bit more neutral. I am also afraid of breaking a spoke on these wheels if I am out riding, because all of the forces I apply could send the wheel grossly out of true and make it unridable. I think the chance of that happening is slim, but worth mentioning. With a claimed mass of 1680 grams (3.7lbs) for the wheel set, it is comparable to, if not lighter than, other entry level road wheels, albeit a bit cheaper. And did I mention American made? So here’s the true test: Would I lay down my own green on these wheels? Yes, I would. Every time. www.rolfprima.com

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Swrve Clothing By Laurence Kelly Cycling products continue to come and go. Anybody who has been into it for a while has seen it. One year’s essentials are ho-hum in the next. This is why I absolutely love Swrve clothing products. They are just sensible items, with timeless style. Smart things to own if, like me, you spend a good amount of time on a bike. I do sometimes ride for sport or recreation, but mostly for transportation. When riding eighty miles or spinning at high speed on a track, spandex is king. That said, it’s great to ride around town in a pair of pants that feel perfect on a bike, yet don’t embarrass you when you stop for crêpes. Finding jeans that make me happy is incredibly difficult, I’m a tough fit. I have strong quads from riding and a thin waist, but no derrière. None. Swrve jeans fit me great, and are actually quite beautiful. They are made of cotton and have a bit of stretch. I thought this would be great to keep their shape. This is true, but to my surprise, it also makes them easier to ride in because they give more than normal jeans. Most jeans have stitching under the crotch that holds the front and back panels together which results in a bump where your body hits the saddle. Swrve jeans are sewn in a way that moves that seam, and the difference in fantastic. The pants have a reflective strip inside the right leg, which is revealed when you roll it up. They also have one reflective belt loop. Swrve shorts offer the same features and styling of the pants. They also feature an additional zippered phone pocket on the back pocket not found on the pants. The wind and waterproof Milwaukee ES Hoodie feels like your favorite cotton sweatshirt, but has all the benefits of a technical shell. This jacket comes in three weights – light, medium, and heavy. I chose the medium and it is perfect even on cold, damp Philly days. With pit zips, a waterproof zipper, and a dropped back, it performs incredibly well on a bike. Like all the other Swrve stuff, it also looks stylish at the pub. Out of all the things I have tried from this line, the Milwaukee Hoodie would be the hardest for me to give up. All the clothes are great, but the hoodie is a must-have. Every so often I get a piece of clothing that makes me feel cooler when I wear it. The Swrve wool sweater is the newest piece of my wardrobe to have this effect. It’s a trim fitting, cycling friendly sweater that looks great. A raised collar and dropped back keep vulnerable areas away from cold air. If that wasn’t enough, it has a full zipper. Have I ever mentioned how I feel about full zip sweaters? When I put this sweater on to show my wife, her eyes doubled in size. “It’s gorgeous!” Along with the standard sheep wool that I tested, this sweater is also offered in 100% New Zealand merino wool for those with a taste for finer things. In my early twenties, I lived in the typical college house with a bunch of artist types. We would joke about “putting on our swerve” to impress a date. Well, putting on this Swrve is much more impressive than we ever were. It seems these folks have thought of everything with a reflective belt loop, a mini u-lock pocket in their pants, and a drop down back on their tops and jackets. Why yes, Milwaukee ES hoodie, I would like to have dinner with you tonight. swrvecycling.com.

Your Local Guide to Cycling, Running and Triathlon

August/September 2011 67

CHOICE GEAR

Traitor Cycles Crusade By Patrick Engleman Like a dog to a bone, the Traitor Cycles Crusade is looking for dirt. I have told it many times…it is only July…the cross season is coming soon. Be patient. Let’s get to know each other before we toe our first race line together. But dirt it craves, and dirt I had to give. When this bike first came out of the box, I said, ”It is too pretty to get dirty.” The light blue paint job, subtle yet striking graphics, stainless steel custom head badge, and the internal cable routing make this cross machine worthy of placement among the jewels of royals – not the sand pits of the local cross course. Hailing from the great state of Washington where they know their cross well, Joe and Kevin of Traitor have spent a ton of hours on all sorts of bikes, and they know what they are looking for in an aesthetically pleasing yet race-slaying bicycle. Joe says that over a year worth of testing at cross races throughout the Northwest went into the design, and by tuning the bike just right they were able to finally have each one of these bikes hand built. The ride on the Crusade is exactly what I was looking for. The vibrations that have plagued my other cross bikes have disappeared under the Crusade. I find that when I stand up to go, this bike responds. The front end is stiff enough to stop most brake chatter on hard descents, but light enough that lifting it up and over rocks and roots on the local singletrack seems almost effortless. Besides only tipping the scales at 4 lbs, this frame and fork explodes with features like a Columbus SLX claymore fork that rivals the weight of a carbon fork, stainless steel cast dropouts that hold the single speed wheel in place with confidence, a frame-integrated cable guide for the rear brake, and my favorite, internal rear brake routing. All of those touches would be expected from a custom bike, but Traitor expertly appointed them for this single speed cross machine. Cross is supposed to be run with no water bottles and since this is a single speed cross bike, they had to make sure you knew you were in for pain, so they only included one seat tube based mount which might be a negative to some folks. But knowing the intention of the bike as a cross race bike, not a do-everything cross bike like many manufactures put out, I could certainly overlook the bottle issue and just carry what I need if I take this bike out for a long training ride. The Crusade is built with Columbus Life tubing and expertly built in Taiwan by expert craftsmen, not robots. I was not looking for light parts, but this bike, complete with a bottle cage and pedals, weighs in at just 18.25 pounds. This frame, at a price point just shy of $700, could be considered pricey for a single-speed cross frame, but when compared with other hand built bikes of the same fit and finish, this bike is worth every penny. The Crusade is available in a size run of 49, 53, 56, and 59 in either blue with white decals (as tested) or white with black decals for that police car look. There are a few local shops selling Traitor Cycles, but if you can’t find them there, go to the Traitor Cycles webpage, www.traitorcycles.com. If cross isn’t your thing though, take a look at their other bicycles – they offer one for just about everybody. 68

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Running for Women Book by Kara Goucher By Lauren Wuscher I hate running. Well, let me rephrase that. I hated running. In the past I would do anything and everything I could to get out of lacing up my shoes and heading outside for a jog. I even once told an exercise physiologist that I was incapable of running long distances so he instead set me up with an exercise plan to sprint up the Manayunk hills for a half hour each day. And, when it was too cold and snowy to do that, I was told to snowshoe the Wissahickon trails - I actually almost bought a pair of snowshoes. That is until, after much hesitation, I took a peek into Kara Goucherâ&#x20AC;&#x2122;s â&#x20AC;&#x153;Running for Women.â&#x20AC;? After I actually read the first few chapters I thought to myself, â&#x20AC;&#x153;Hey, this running thing might not be so bad.â&#x20AC;? So with Karaâ&#x20AC;&#x2122;s help, I bought a new pair of running shoes because mine were, sadly, over 10 years old, and I took to the streets. Kara told me I didnâ&#x20AC;&#x2122;t have to worry about going fast, so I didnâ&#x20AC;&#x2122;t. She assured me that I didnâ&#x20AC;&#x2122;t have to run very long, so I didnâ&#x20AC;&#x2122;t. And she basically said there was no pressure, and there wasnâ&#x20AC;&#x2122;t. The first day I ran a few easy miles and felt pretty good. Okay, okay - I lie. I felt freaking awesome! I finally felt like I could do this, mainly because the pressure was gone. I didnâ&#x20AC;&#x2122;t feel as though I had to push myself to the brink of death, which is why I hated running so much in the first place. It may seem like common sense, but it wasnâ&#x20AC;&#x2122;t until I read the book that I got it. Next, she told me I should pick up the pace. So I did. I also added more length to my runs. And something really strange happened. I actually started to enjoy running. I couldnâ&#x20AC;&#x2122;t wait to read another chapter in the book to see what other tips Kara could give me about how to enjoy my new-found hobby such as how to breathe correctly and the correct form. And now I canâ&#x20AC;&#x2122;t wait to wake up and put on my shoes every morning. My favorite section was her detailed running schedules. If youâ&#x20AC;&#x2122;re looking into 5K, half-marathon, or even a marathon, this book will give you detailed plans to help get you there, even if you havenâ&#x20AC;&#x2122;t ever taken a step out of your house in running shoes. And that is something even I can finally feel comfortable with â&#x20AC;&#x201C; no excuses needed.

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August/September 2011 69

CHOICE GEAR

Lazer Helium and O2 Helmets By Laurence Kelly When Richard Fries contacted us about Tim Johnson's 5-day, 477 mile Ride On Washington, we told him we would do what we could to help. One of the first people we called was Lazer Helmets. We told them we were looking for items to raffle at Tim’s Philly stop on the fund raising tour. The next day a box arrived with a Lazer Helium, one of their high end road helmets. While we didn’t want to see it go, we were obviously excited Lazer was willing to help the cause. Fortunately, another box arrived a few weeks later. It contained two more helmets: a Helium and an O2 for review. Our heads have never been happier. Like most helmets in the mid to high end price range, Lazer products are lightweight, well ventilated (thanks to a clever use of channels even in the pads), and good looking. Their “Rollsys” adjustment system, however, makes them stand out from the rest. The harness wraps around your head and adjusts symmetrically, with a one handed turn of the wheel located on top of the helmet. It feels great compared to the pull-the-helmet-tightfrom-one-direction approach. This design also leaves the back open, so people with ponytails are sure to love it. The editor of this humble publication, who complained constantly about his prior helmet, was chosen to review the Lazer Helium. The first thing he appreciated was how quickly the helmet can be fitted and adjusted properly. The second thing was the Magic Buckle, which uses magnets to hold the straps together under the chin, eliminates the uncomfortable pinching that occurs sometimes when you buckle your helmet quickly. But the real pleasure, for all of us, is when we are out on the rides he never complains about his helmet anymore. In fact, it’s the every ride statement of how the helmet is so comfortable he forgets it’s there that we hear now. In the colder months he plans to take advantage of some of the optional features for the Helium, like the Winter Padding for added insulation and the Aeroshell that snaps over the helmet, covering the vents and keeping out the rain and the snow. There are few people that have a noggin problem like I do. Mines huge! I’m not bragging, it’s true. My head is sort of an egg-shaped beach ball. That’s why I was so pleased to find the O2 is offered in an XL-XXL. I have always had to wear mediocre quality helmets, because they were the only ones large enough to cover my head. What a treat it is to finally have a lightweight, attractive helmet that fits my head. The O2 also comes in normal sizes, so it’s a great choice for all of us. And yes, both helmets do a brilliant job of protecting your head, thanks to their easy adjustability making for a secure fit and Lazer’s Rigidity Brace System. You can learn more about the technology behind the helmets and check out the full line of Lazer helmets available at lazersport.com. Stay tuned for a review of the City Zen urban helmet in our next issue.

Outdoor Research Echo and Switchback Caps By Matthew Reece Outdoor Research has been making headwear since the mid-80's, and two of their running caps, the Men's Echo Cap and the Women's Switchback Cap, are born from those years of experience. Both hats are made from lightweight breathable fabric that provides UV protection (Echo UPF 15 and Switchback UPF 30) and vents extremely well. Plus, when the sweat builds up, the Switchback and Echo have an internal headband for absorption. Not to forget about the small things, both hats have a quick release buckle, a reflective logo and a stripe in the back for visibility. My favorite feature of these caps is the folding brim, which makes it super easy to put the hat in your back pocket. The foldability, combined with the attractive styling and color options, makes the Echo, and my fellow reviewer’s Switchback, our daily hat now whether running for miles or just walking to get a cup of coffee. www.outdoorresearch.com

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Barracuda USA Vision XL Fog Resistant Goggles By Bruckner Chase When I put on a pair of goggles for a swim I often donâ&#x20AC;&#x2122;t take them off again for hours. I wear contacts, and I need to see everything that is going on around me from boats to wildlife. Over the years I have gone through countless goggles, and the new Vision XL goggles from Barracuda USA cover everything. As swimmers, our needs are relatively simple, but unmet, those small things can make or break a successful swim leg or workout. The most noticeable feature of the Vision XL is the clarity of the polished polycarbonate lens. Available with mirrored, clear, blue, and smoke lenses, there is something for every condition, and the latest anti-fogging technology being used by Barracuda works great to keep the goggles clear. Unlike the bulky size and extra large lenses of open water â&#x20AC;&#x153;Masks,â&#x20AC;? the frame shape and materials on the Vantage XL allow for a lower profile goggle with less drag and a truly XL field of vision. The reduced bulk makes the Vantage XL extremely comfortable for longer outings. Another key feature is the comfortable one-piece silicone eyecup and nose bridge chassis. Molded through a hard plastic exo-frame, the nose bridge is self-adjusting across the face, yielding a stable goggle that is perfect for ducking diving waves or fighting through a mass swim start. Finally, adjusting the goggles could not be easier thanks to a one touch, push button on the temple that allows for easy adjustments even in the water. The Vision XL goggle sells for $20-$22 and can be found at many sporting goods stores and specialty retailers. Barracuda USA has been in the swimming business for a long time, and they continue to innovate while also giving back to the sport as a sponsor of US Masters Swimming. To learn more about the Barracuda USA line of goggles go to www.barracudausa.com.

Your Local Guide to Cycling, Running and Triathlon

August/September 2011 71

CHOICE GEAR

Fizik Vesta Women’s Saddle By Patricia Santucci We usually write about the newest products as fast as we can around here. Saddles, however, can be a challenge because no one saddle works for everyone. The Fizik Vesta is no exception to this rule. I loved my previous saddle and when the Fizik Vesta came in for review I was reluctant to switch out my old saddle for the Vesta because of some early negative comments. So the Vesta was relegated to the beater bike, which is only used for short rides to drop off books at the library (it’s a place you can go to and borrow books for free) or on a coffee run. With each new errand I ran I slowly became aware of how well the saddle worked for me. After several months the decision was made to install the Vesta on my road bike, and for those women who have dealt with numbness and pressure on longer rides, you know what a tough decision this was to make when my old saddle worked just fine. As quickly as the miles rolled away underneath me, I realized that the Vesta was a much better saddle than what I had been using. The Vesta is built using the Wing Flex™ shell, which flexes downward where the inner thighs contact the saddle, allowing a fuller, more efficient range of motion. Combine that with a slightly longer nose and the 150mm width and you get a much better chance of finding an optimal riding position. Plus, there is a pressure-relieving channel that runs through the middle of the saddle so that your sit bones take the weight and not the soft parts. I also appreciate the durability of the microtex cover and K:ium, Fizik’s rail material, is lighter than Titanium and does a better job of absorbing vibration. The Vesta saddle is compatible with Fizik's line of Integrated Clip System (I.C.S.) products that includes bags and a light. The I.C.S. is a spot in the base of the saddle comes with a spot in the base that you can pop in the accessories for a very clean install. Locally it is a challenge to find the I.C.S. accessories though (so local shop owners take note, if you carry the saddles you should carry the accessories for an easy ad on sale.) The Vesta is available in white, black, and the graffiti style “Miss Tokyo” and retails for $130. For more details check out www.fizik.com.

Darn Tough Socks By Matthew Reece We are really hard on socks around here and most of what is sent to us does not make it through the testing phase. The rare sock brands that withstand the miles we put on them while running and riding are the chosen few you have read about in here. So when Darn Tough Vermont Socks arrived a couple of months ago, I was anxious to see if they lived up to their "Unconditional Lifetime Guarantee." Darn Tough, makes socks for a variety of outdoor activities, but we focused on their run/bike models. The run/bike socks come in several lengths, with and without cushion, in Merino wool and Coolmax®. We chose to go with Merino wool for all the benefits it provides, including moisture wicking, temperature regulation, and its natural antimicrobial qualities. The socks are available in attractive and fun colors and despite many miles and abuse, still look and feel new. The tight-knit wool provides great strength and durability to withstand the most extreme conditions, but is still extremely breathable. One of the key features of these Vermont made socks is the TrueSeamless™ technique used to construct them. Thanks to the socks not having any seams it helps eliminate the cause of many blisters and hotspots. The more miles you log, or the more frequent you are out there cycling and running, the more critical it is to make your feet happy. Even those of you only running a few miles occasionally or just going out on a ride a couple of times a week will benefit from switching to any of the brands we've put under the microscope, including Darn Tough. It's time to invest in your feet, give up the socks you've been buying at Target, and get sport specific socks. Yes, it will cost you more (Darn Tough socks range from $14 to $22,) but your feet, and wallet, will thank you in the long-run. www.darntough.com

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REWARD For Reader Feedback

REWARD FOR READER FEEDBACK We want to hear from you! We ask for feedback from our readers every year — and we maintain that Liberty Sports Magazine is YOUR magazine. We want to cover the stories and topics that interest you. The feedback we have received from people across the Northwest has helped us continue to shape our magazine to better serve your needs and interests. Our friends at Rudy Project have been kind enough to help us out with this special offer once again for 2011. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new pair of Prestige Erik Zabel Special Edition sunglasses ($175 MSRP) or a Rudy Project Cycling Kit (jersey and shorts; $170 MSRP). Just email your idea to info@ libertysportsmag.com Learn more about Rudy Project Special Offers. To see their complete award-winning product lineup or find a dealer near you, visit www.e-rudy.com.

Icebraker GT Run By Matthew Reece The GT Run collection for men and women from Icebreaker, a relatively new brand to the states, is fantastic to run in during the summer and early fall. There is a tremendous amount of data available on the wonders of wool as a natural super fiber, but the simple truth is it does a fantastic job of wicking water off the body, it is naturally odor resistant, and it moves smoothly with the body. The GT run line consists of shorts and tops in a variety of colors and styles that are all made from Icebreaker's GT150 fabric. We tested the men’s and women’s version of the Run Tracer Short and Run Ace SS Crewe. Both of our runners really liked the styling and fit of the clothes upon trying them on. More importantly, after many runs in the Wissahickon and along the roads of South Jersey even in extreme heat, the clothing did a great job of keeping the runners comfortable and one of the reviewers remarked that it almost felt as if they weren't wearing a shirt at all. Details do make a difference and our favorites include the reflective piping, back stash pocket in the shirt, and a cord management loop in the neckline. Always important to us is the footprint we create and that of the companies we review product from. Icebreaker has a strong commitment to sustainability and supporting their local economy. Take a minute and go to www.icebreaker.com and check out what they are doing. Our favorite part, each piece of clothing comes with a Barcode that you can punch into the site to track where your clothing came from. Yes, it is a little cheesy, but the stories of the farms that the fabric comes from are a nice read and explains the value in spending a little more to get a better product made responsibly. Now to figure out if we can expense a trip to New Zealand to visit Walter Peak Station… Your Local Guide to Cycling, Running and Triathlon

August/September 2011 73

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Chrome Soyuz and Sherman Bags By Adam Bowers Different types of cyclists have different needs, and with these two new bags from Chrome, you’re covered whether you’re a traffic-fighting commuter or a weekend warrior. The new Soyuz is perfect for anybody who braves the elements any time of the year to make it to work. There are two specific parts of this bag that really make it shine: First, the bombproof, waterproof, side-access, laptop sleeve. It’s big enough to fit my 15” Macbook (Chrome’s website claims it can fit up to a 17” Macbook) with space left over to hold a separate keyboard and mouse along with a few issues of the magazine. It’s padded enough to protect the computer, but not so much that it’s overly bulky, and the liner is a waterproof rubberized layer that makes sure no moisture can get in. The second best feature of this bag is the massive rucksack-esque main compartment. You can easily fit an extra change of clothes and shoes, along with whatever else you might need to trek with you to work. The rucksack has a velcro roll-tight enclosure at the top, which will keep everything dry in even the harshest of storms. In addition to those two main features, the Soyuz has four additional external cargo pockets that can carry even more. Unless you’re packing your entire life and office with you every day, the Soyuz has enough weatherproof space to accommodate even the most generous of packers. Just in time for cyclocross season, the Sherman is ready to make race day just a little bit easier. It won’t level the hills or keep the mud out of your eyes, but it will make sure all of your gear, tools, and even an extra wheelset, gets to the race safely. The Sherman is a tri-fold bag with plenty of pockets to hold everything you need to make sure race day goes smoothly. At the top of the bag, there’s a loop that enables you to hang the bag from a mechanic’s stand - perfect for accessing your tools while doing the pre-race bike inspection. In the middle section of the bag, there’s padding and straps to put your extra wheelset in so you don’t have to lug two bags with you - one for gear and tools, and one for wheels. After you cinch the straps down and fold the bag back up, those wheels aren’t going anywhere. Throughout the bag, there are pockets big enough to hold an extra pair of shoes, rags, pedals, tools, etc. The liner is a nice tough tarp material, so you can be sure that nothing you put in there will be tearing through. The shoulder straps are nice and wide so they won’t be cutting into you while hauling your gear, and there’s a sternum strap as well. Whether you’re racing against traffic or the clock (or both), the Soyuz and the Sherman from Chrome will make that race just a little bit easier and more efficient. The Soyuz retails for $180 and the Sherman retails for $190. For more information and to buy online, visit www.chromebagstore.com.

The Urban Biking Handbook By Laurence Kelly Want some free advice? Read a book. More specifically, read this book: The Urban Biking Handbook, The DIY Guide to Building, Rebuilding, Tinkering with, and Repairing Your Bicycle for City Living. It’s full of good advice. Author Charles Haine has been a mechanic for over ten years, and now works with a bicycling non-profit in LA. In his writings, Haine expresses his love for bikes and urban riding, while helping you with yours. This nicely illustrated, easy read covers such important topics as choosing your ride, handling yourself in traffic, clothing choices, bike building and light repairs. Haine also addresses much more important topics, like bicycle dating – I love this. So beginners or experienced city riders, put this one on your shelf. You will find it to be a good reference piece for years to come.

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Fast Forward Racing Productions 2011 Season Calendar

Sep 9-11 Iron Cross Training Camp Oct 22-23 Rockville Bridge CX Classic Festival Oct 23

Rockville Bridge 5k

Dec 24

Christmas Cross

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Chrome Kursk Pro By Adam Bowers Commuting by bike is an awesome way to stay in shape and do your part to be â&#x20AC;&#x153;green.â&#x20AC;? Though, if like me, you donâ&#x20AC;&#x2122;t have a dedicated commuter bike, it can sometimes be a pain. When I do commute by bike, I take my mountain bike, which is normally equipped with Crank Brothers Candy pedals. These work great when Iâ&#x20AC;&#x2122;m hitting the trails, but not so much when commuting. In order to commute, I switch my Candys out for standard platforms, and then back again to go mountain biking. Lucky for me, Chrome has come out with the Kursk Pro shoes. The best part about these shoes is that they donâ&#x20AC;&#x2122;t look like your typical, run-of-the-mill cycling shoes. They look like plain shoes - perfect for commuting. When I was handed the shoebox and told I was reviewing them, I asked, â&#x20AC;&#x153;Why am I reviewing a pair of shoes?â&#x20AC;? Once I turned them over and saw the cleat recess however, I knew â&#x20AC;&#x201C; the Kursk Pros are compatible with most recessed cleat pedal systems, including my Candys. The shoes are complete with a stiff sole insert, so every ounce of energy you put down is transferred right into your bike. The shoe isnâ&#x20AC;&#x2122;t uncomfortable to walk in, though, because of the contoured foot bed on the inside of the shoe. The sole itself is a nice slip-free rubber, so even when walking in the rain or other slick surfaces, you wonâ&#x20AC;&#x2122;t slip and slide (something all too common in regular cycling shoes). Itâ&#x20AC;&#x2122;s the little details of the shoe that make them really stand out, however. Thereâ&#x20AC;&#x2122;s an elastic band in between the lace eyelets that you can tuck the knot and laces under to keep out of your chainâ&#x20AC;&#x2122;s way; the laces are capped with a steel aglet to resist fraying; and thereâ&#x20AC;&#x2122;s even a reflective band on the back of the heel cup.

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These details, combined with the recessed cleat access and the quality of Chrome products, make these a commuter shoe thatâ&#x20AC;&#x2122;s fantastic for anybody â&#x20AC;&#x201C; especially those who enjoy clipless pedal systems and would like to keep them on while commuting. The Chrome Kursk Pros retail for $95 and are available online and in select retailers. You can find more information at Chromeâ&#x20AC;&#x2122;s website: www.chromebagsstore.com Your Local Guide to Cycling, Running and Triathlon

August/September 2011 75

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BaileyWorks Roadrunner Backpack By Laurence Kelly Modern cameras have about 800 buttons and wheels, which are tough to keep straight. Cars have full-blown entertainment systems. I don’t need to get into how complex phones have become. In a time of over designed products, it’s great that BaileyWorks of Portsmouth, NH keeps their bags decidedly simple. BaileyWorks products don’t have flashy accessories, they instead boast excellent, rugged craftsmanship. That’s not to say that the bags are ugly or boring. In fact they are very attractive, in a nicely understated way. BaileyWorks’ latest addition is a commuter oriented backpack called the Roadrunner. It’s essentially the younger sibling to the workhorse Citizen Pack. The bag is a little smaller and has a few less pockets, but offers the same excellent workmanship. It’s made of Cordura and features waterproof lining, with pockets inside and out. There’s a mesh bottle holder along one side and a U-lock loop on the other. The pack’s flap has a reflective strip, and the allimportant blinky-light loop. That’s it. The Roadrunner has what it needs, and nothing more. LSM Photo/Laurence Kelly

What makes the Roadrunner and other BaileyWorks bags stand out from the rest of their high quality peers is one design element. The shoulder straps can easily be adjusted with one hand, and without stopping your bike. When I say this, I mean the straps’ releases are in a league of their own; I’ve never used something simpler. www.baileyworks.com

Zeal Optics Slingshot Sunglasses By Bruckner Chase Forget about carrying and changing lenses when daily training goes from morning fog to midday sun to dense tree cover to dusk. Zeal Optics’ new ultralight, photochromic Slingshot Sunglasses (MSRP $149.95) handle virtually any conditions behind rose-tinted lenses secured in an extremely comfortable frame. Zeal has always been an innovator in lens technology and frame materials, and the Slingshot proves to be one of the best wrap style active sports shades on the market. One of the key features in the Slingshots is its NXT polarized, photochromic lens that adjusts quickly as you move from tree covered trails to full sun beach runs. With the slight rosecolored tint of their exclusive ZB 13 lenses, they significantly enhance contrast and clarity in foggy or flat light conditions making it easier to pick out details on the trail or on the water. The polarizing feature means glare and harsh reflections are virtually eliminated whether you are reading waves or the road ahead. The Slingshot’s full-wrap, rimless frame provides an unrestricted field of vision, and the points of contact over the ears are extremely comfortable. The glasses do not move even in the most severe conditions, and they become virtually unnoticeable thanks to an ultralight design that also utilizes Zeal’s commitment to incorporate recycled materials into their sunglasses. Beyond the optics, Zeal is committed to helping us “see a better world.” Through their Eco Zealot program they recognize individuals striving to be proactively aware of how they can make a difference. Zeal recycles used eyewear, and through a partnership with New Eyes for the Needy, they donate glasses for distribution to communities around the world. To learn more about the Zeal Optic line of sunglasses and goggles go to www.zealoptics.com or follow them on Facebook at “Zeal Optics.”

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Skirt Sports By Lauren Wuscher Sports and fashion rarely mix. Every new season companies come out with a fun color or pattern for their shorts, leggings, and tops, but, the variety of sport and workout clothing usually ends there. Most runners and triathletes wouldn’t ever dream of wearing a skirt to their next big– Wait! Scratch that! With Skirt Sports line of women’s apparel you can wear a matching skirt and top to your next big race (yes, you’re reading this correctly). When I got ahold of Skirt Sport’s clothing, I couldn’t wait to try everything on and figured their tops and skirts looked cute, but would only go that far. Wow… was I wrong. I decided first I would try out their Gym Girl Ultra Skirt with built in no-rise, no-chaff shorties for my run in Philly’s typically hot and grossly humid summer weather. The shorties underneath all of their skirts have little hidden pockets where you can easily slip in your ID, house key, and even a tube of your favorite lipstick and hand mirror if you really want to look like a bombshell while running. What I found about the skirts, other than the fact that they were super-cute and kept me cool even on the hottest of days, was that they don’t bunch up. Normal running shorts can sometimes rise, bunch up, and be annoying. These don’t have that problem and if you’re self-conscious of your lower body, the skirts offer the perfect coverage. Next, I tried the Lotta Breeze Capri, an adorable skirt with capri length leggings underneath. I originally thought this skirt looked a little over-the-top with the leggings, but once on, it quickly became my favorite. My run in this skirt began on a cool morning, but I warn you, this skirt is best for cold weather. The leggings were very warming and I am definitely going to be wearing this all fall and winter long. I also tested their matching tops which I also found comfortable, cooling, and stylish. I was worried I would look ridiculous if I didn’t wear their matching tops with the skirts, but a plain tank top also looked great when paired. All of their clothing works for any sport and I even tested them out during yoga and long walks. The only thing I had a hard time swallowing was the price. I know they’re fashionable, trendy, and the next big thing, but when I saw pricing of $65 - $90 for their performance sport bottoms I paused for a moment. As comfortable and stylish as they are, are they really WORTH $65? The fabric is soft, comfortable, cooling, and great quality (it’s not just some cheap fabric they threw together so you know their clothing will last a long time). The seaming, detailing, and cut of all the skirts ensures they don’t just hang on you – they make you look good and the hidden pockets are a definite plus. So yes, they’re totally worth it. Don’t believe me? Try one out for yourself. I know I’m going to be picking up some more, including their dresses and must-have cycling skirts and shorts, which are made a little shorter than normal cycling shorts so I don’t get too much of that horrible tan line – after working out this hard in my skirts, I want to make sure I look good. You can see the full line of Skirt Sports apparel at www.skirtsports.com

T-Mat Pro By Adam Bowers If you’re tired of using old bath or beach towels to mark your rack spot in the transition area, then the T-Mat Pro is just what you’ve been looking for. The T-Mat Pro is a 21” by 30” neoprene mat that easily rolls up and fits into your gear bag. Because it’s neoprene, it will repel water quite easily and also resist staining. If it does become dirty, you can simply spray the mat with a hose to remove any dirt, mud, or other stains. The best aspect of the T-Mat Pro, however, is the variety of bright colors it comes in. As of writing this, the T-Mat Pro is available in 9 different solid colors and patterns. There are 6 highly visible neon colors, 2 floral prints, and 1 featuring images of a triathlon. There is also an option on the company’s website to order custom mats for your team or club. I recently used the neon green version of the T-Mat Pro, and it truly stood out in the transition area. I could easily spot it among the hundreds of other markers around the racks, even in the low light and cloud cover. The T-Mat Pro retails for $25 and is available online at www.tmatpro.com and at select retailers

Your Local Guide to Cycling, Running and Triathlon

August/September 2011 77

CHOICE GEAR

Keen A86 TR Trail Running Shoe By Matthew Reece I am more than willing to admit that when Keen contacted us and asked us to try out their new trail running shoe, the A86 TR, the first thing I thought was the Orange Popsicle/Classic Blue colors would look great with jeans. Ok, so that wasn't the only thought, but these shoes, even after many miles, do look great both when running on the trail and when walking around town. The best part is the Keens are more than just a nice looking shoe. They are brilliant on the trails as well. Don't let the light weight and slim profile turn you away, this is a serious trail running shoe that fits like a track shoe. The A86 TR has many tech features to it that explain why it performs so well, but the two key ones that come into play when running on singletrack are the multi-directional lugs that grip the earth and the compression molded PU midsole that protects the foot. The lightweight upper is breathable and comfortable. Even towards the latter part of a long run I still felt like I had a little extra left, which I attribute to how light these shoes are. The A86TR's retail for $90 and are available in three other colors besides orange. Check them out at www.keenfootwear.com or, even better, go try them out at your local running retailer. Don't take too long if you’re a size 11 and want them in orange, I'm planning on stockpiling a few pairs.

Burley Travoy By Laurence Kelly The Burley Travoy is a two-wheeled handcart style bike trailer. Weighing in at only ten pounds, it can carry six times its own weight. The oversized wheels get up and down stairs easily, even when it’s fully loaded. With its quick release wheels and handles, the trailer can fold up into a small, manageable package in seconds. Mounting the Travoy to your bike is quick and easy. It can be done with one hand, by just flicking your thumb. Burley also offers a full line of bags, and even a rain cover for your stuff.

LSM Photo/Laurence Kelly

The day after we received this trailer I loaded it up with several bundles of Liberty Sports Magazine, weighing in at 64 pounds. The local delivery I was making required me to head straight up a steep hill on my single speed. The trailer handled the chore with grace and it was hard to believe how easy I found the task. When using it, you can pretty much ride like it’s not there. The trailer rolls right off curbs and across grass without effort. If you are looking for a car-free solution for shopping or commuting with a fair amount of gear, definitely check out the Travoy. Thing you’ll least expect: the conversations it gets you into.

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Photo: Simon Cittati

REVOLUTION IN SPEED When you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s supremely creative engineers, you end up with some bold ideas. Like inverting what was already the world’s fastest aero rim shape to achieve smoother airflow Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.

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