Liberty Sports Magazine Dec11/Jan12 by Liberty Sports Magazine

CALENDAR OF EVENTS

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Every princess has her story. Yours may or may not involve kissing frogs.

Disney’s Princess Half Marathon Weekend Feb. 24–26, 2012 Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1 mile run through the Walt Disney World Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now. ®

S&R-10-18869 © Disney

TA B L E O F C O N T E N T S

POW Photo by Bruckner Chase

D E PA RT M E N T S 10 Sprints 14 Letter From The Editor 16 Tylerâ&#x20AC;&#x2122;s Journal 18 Food & Nutrition 22 Training 24 Sports Medicine 37 Calendar of Events Sponsored by:

WINTER RUNNING

2011 HOLIDAY GIFT GUIDE

39 Choice Gear

F E AT U R E S 26 Open Water in the Pool 28 Making Resolutions 30 Winter Running Tips 32 2012 Piranha Sports Official Guide 39 2011 Holiday Gift Guide

Cover Photo by Ian Reece 6

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Photo by Patrick Engleman

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May 6, 2012 Marathon, Half Marathon, Marathon Relay, 5K and Kids 1-Mile PittsburghMarathon.com

SPRINTS

The Endurance Sports Expo Expands Building on the success of last year’s Endurance Sports Expo, we are taking the expo to three locations in 2012. Starting with the first stop at the Greater Philadelphia Expo Center in Oaks, PA on February 26th and 27th, followed by a show at the New Jersey Convention & Exposition Center in Edison, NJ on March 17th and 18th, and finishing at the DC Armory in Washington, DC on March 31st and April 1st. Last year’s Expo featured many informative classes, seminars, and over 250 vendors throughout the sprawling 50,000 square foot venue. If you were one of the 5500+ attendees who made it out to the Endurance Sports Expo last year, or if you have never been (shame on you), there’s even more slated for the 2012 Expo! You told us you wanted a group ride – well, you got it! Prior to the opening of the doors of the Expo, we’ll be having a group ride. Join the crowd for a nice scenic ride around the Oaks and King of Prussia area, and get ready for the day’s events inside. Not a cyclist? That’s okay – we listened to runners, too. Just like the group ride, the 2012 Endurance Sports Expo will have a 5k on one of the crisp February mornings event weekend. For more information regarding the 2012 Endurance Sports Expo, visit www.endurancesportsexpo.com. You can also follow us on Facebook at www.facebook.com/Endurance.Sports.Expo and twitter @EnduranceSE.

Keep Up to Date The best way to keep up with current cycling, running and triathlon happenings in our region is with us. You can check out our website for exclusive online content and more at libertysportsmag.com. Find us on Facebook at www.facebook.com/LibertySportsMag to join in on all of our conversations with local athletes and companies and to enter the occasional contest! If you don’t have the time or patience to read more than 140 characters but still want to be “in” on the latest from us, we’ve got that covered, too! Check us out on twitter at twitter.com/LibertySportMag.

Bringing Back the Faces For those long-time readers of Liberty Sports we’re sure you remember Faces in the Races. Due to continous requests we are bringing it back. We miss getting photos from you of your fun out there racing, training, or just playing. For those who have never seen Faces, we take reader submitted photos and put them in the magazine in a section called Faces in the Races. It’s your chance to show off your accomplishments or just share a great photo from one of the events in our region. Start sending in your photos to us at info@libertysportsmag.com. Be sure and include your name, where the photo was taken (location and/or event name), who is in the photo or what is happening in it, and anything else you feel helps tell the story. The photos that are not chosen for the magazine will be added to our site. By sending in the photo you give us the rights to use it for editorial purposes only. 10

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SPRINT DISTANCE & KIDS RACES SATURDAY, 6/23 OLYMPIC DISTANCE SUNDAY, 6/24

L E T T E R F RO M T H E E D I TO R By Bruckner Chase

What’s On Your Wish List? Even the simplest sports these days seem burdened with “Stuff.” We text our coaches before we even finish the last quarter to record watts, graph heart rates, check lactate levels, and compare our GPS route with a virtual training partner in Slovenia. Ironically, we are doing all this in our new “Minimal” shoes. Just like everyone else, I love to train with the latest and greatest gear, and I even have a GPS on my paddleboard. At the same time though, I remember a quote from long ago that said, “The ultimate race is always the easiest in which each demand is met without thought or resistance.” Now in my forties, my passion still drives me to challenges I could not have comprehended just a few years before. While new tools and

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tricks can make me safer or faster, there is nothing “out there” that can make the effort “effortless.” When I work with swimmers I like to focus on one thing before all others: Change how you feel and think about the water if you want to tap into a new level of performance. If you read your training schedule to see what you “HAVE” to do, chances are that the century, sets of mile repeats, or test sets of hundreds is not going to be effortless. Sports performance experts tell us that we race how we train. Train stale, and the race will probably be the same. Train like you love it, and chances are the race will be effortless. Maybe Grandma was trying to teach us something with those practical gifts each year: Wish for a pair of socks that will make you happy, and let the latest digital super-watch be the unexpected surprise.

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PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com SENIOR EDITOR Patrick Engleman pat@libertysportsmag.com CONTRIBUTING EDITORS Stephen Brown multisport@libertysportsmag.com Bruckner Chase swimming@libertysportsmag.com Jill Forsythe jill@libertysportsmag.com EDITORIAL ASSISTANT Adam Bowers adam@libertysportsmag.com STAFF PHOTOGRAPHER Anthony Skorochod CONTRIBUTORS Darrell W. Butler, Laurence Kelly Robert Kelly, DO, Fernando Paredes Ian Reece, Patricia Santucci Todd Wiley, Tyler Wren 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.

Liberty Sports Magazine 435 Martin Street Philadelphia, PA 19128 t 215.508.0736 www.libertysportsmag.com

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Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 15

TYLER’S JOURNAL By Tyler Wren

NIKE CHOOSES GORE-TEX® BRAND

Nike Air Pegasus+ 27 GORE-TEX® Extended Comfort Footwear

Before any GORE-TEX ® footwear finds its way to a shelf, we put it through a rigorous testing regimen that includes a robotic foot that takes up to 200,000 steps while submerged in water. So no matter how rough you plan to be on them, you can bet we’ve been rougher.

WATERPROOF, BREATHABLE COMFORT AND PROTECTION

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Bikes come in many types, shapes, and sizes, but one common thread (pun intended) that unites them all is tires. This month, I wanted to share my thoughts on tire choice, the culture of bike tires, and some tire-related tips and anecdotes. At some point, most cyclists find themselves on the side of the road or trail with their last few pounds of air pressure hissing out of their tires, knowing that they have no way to replace that valuable, fleeting compressed air. I’ve gone through two tubes and my last patch to get to that point; or forgotten my pump; or rolled the dice by riding without any flat-tire defense and come up empty-handed. The absolute last resort in these situations, especially without a cell phone, is to stuff the tire full of grass, leaves, bar wrappers, or anything else that’s available to protect the rims on the slow, embarrassing ride home or to the closest bike shop. But, flagging down a fellow cyclist usually works as well. The Philadelphia cycling community is pretty close-knit in my experience and I see tubes and tire repair help like a penny-jar. Sometimes you’re a tube or a patch short and can mooch one, and sometimes you’re in the position to help another flatted cyclist on their way. Thanks to all the Philly cyclists who have helped me out of such a pinch, and I hope I’ve given away enough tubes to compensate the community for my mooching. With being a part of the Jamis/Sutter Home team, my tire sponsor is Vittoria. I love their thick, puncture-resistant training tires. But even the heartiest and most expensive tires flat, and recently I’ve been using a tire sealant inside my Vittoria tubes to combat punctures with phenomenal results. Top them off every three months or so with fresh sealant, and one set of tires and tubes can last an entire season. This still leaves the tires vulnerable to a slashed sidewall, so spare tubes and tire boot of some kind is still a good idea. For boots I’ve used bills (once a $20!), bar wrappers, duct tape, or pieces of an old tire. twitter.com/libertysportmag

In cyclocross and road racing events, tubular tires, in some ways arcane, are still the preferred rubber choice. Gluing a tubular is a fine art, one of the cycling mechanics’ labors of love, and if done improperly can lead to even worse situations than the clincher full of leaves. I’ve glued cyclocross tubulars the night before a CX event with what in my estimation was the strongest glue from the hardware store, all bike shops being closed, and rolled the tire on the first lap of the race the next day. One of my teammates (he will remain anonymous here) proclaimed that replacing a flat tubular is easier and less time-consuming than changing a clincher tube. He then went on to roll a tubular that he had (hastily) glued himself in the first corner of a criterium. Bikes are finicky and require much painstaking maintenance, and nowhere is this more true than with tubular tires. But when they are properly and patiently glued, tubulars are heavenly! Generous cyclists are harder to come by during the winter months when the bike path is less crowded, so please plan accordingly, have fun & be safe. Thanks for reading,

Tyler Ed. Note: Tubular tires are glued onto the rim requiring you to carry an entire spare tire to fix a flat, relegating them to race situations for most. Tubular tires are still the preferred tires by most track and cyclocross racers. Tubulars allow a wide range of tire pressures. In the case of cyclocross a tubular allows you to run a much lower PSI than a clincher. A lower tire pressure will help with better control in sloppy conditions. On the track, you want a very high tire pressure that is more acheivable with a tubular. Also, if you flat a clincher on the the track it is very hard to keep the bike upright because the tire will fall into the rim and you are riding the banked concrete on the rim. If you flat a tubular on the track you are still riding on the tire and it will provide you more control. There is so much more to tires, and the whole discussion of using tubeless technology, than can be covered in this column. Look for a feature on tubeless tires in a future issue.

Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita. Tyler grew up in the suburbs of Philly and spent much of his life living and racing in Philadelphia. Tyler is offering cycling coaching services through Wrenegade Sports. Reach him at twrenegade@gmail.com or 610-574-1334.

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YOU STAY DRY AND COMFORTABLE OUTSIDE

WITH GORE-TEX ® INSIDE. RUNNING SHOES ENGINEERED WITH GORE-TEX® PRODUCT TECHNOLOGY. A muddy trail follows a rough and stony path. Every step leads you to new ground. Good to know that your feet feel drier and more comfortable. Footwear engineered with GORE-TEX ® product technology offers the best combination of breathability and durable waterproof protection when running in changing ground and weather conditions.

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Durably Waterproof

Highly Breathable

F O O DT R &ANI N UITNRGI T I O N

FINISHED FROM THE START by Darrell W. Butler, Parisi Sports Performance Coach; ACE, NFPT, CPT Most people get so wrapped up in pre-race training and exercise that they forget about focusing on nutrition until the last minute. However if you’re going to train like an athlete, you’ll also need to eat like an athlete. So just as you’d map out your plan to build up to running 26 miles, you should also map out your plan to stay satiated and energized for the duration of the race. With that said, here are three nutritional keys to remember to help avoid hitting the wall during your next endurance event. Stay Hydrated: There’s a fine line between H2O and H2-Oh No! Too much water and you’ll feel bloated and nauseas, not enough and you’ll cramp up, crash and burn. So how much is enough? Well, that varies for each person so you’re going to need to conduct a few experiments to determine what your hydration needs are. Your first test is a urine test…literally. Next time that you go to the bathroom, take a peak before you flush the toilet. I know, it’s slightly gross but hey, this is for science right? So yeah, have a look. Is the water crystal clear? If so, you’re probably drinking enough. Does the water look like lemonade or any shade in between? If so, that probably means that you’re dehydrated and will need to drink more. For your second test, you’ll need to weigh yourself before you begin your next long training session. Remember that number and then weigh yourself again after you’re done working out. If you now weigh more, you’re most likely drinking too much during your training sessions. Most people will weigh less however, due to sweat and energy expenditure. When your body loses more than two percent of it’s weight through intense activity, it causes the heart to work harder to move blood 18

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through your system which will definitely hinder your performance. So your goal is to start drinking enough during your workouts so that your weight is approximately the same when you finish. For a reference point, one pound is equivalent to approximately 24 ounces of liquid. On average you should aim to consume one cup of water for every 15 minutes of activity. Everyone’s body responds differently however, which is why I set that runners time machine back at least 4 weeks. You don’t want to experiment on the day of the race so these are the types of things that you’ll want to test out through trial and error during your training. Generally, fresh water is best, however when exercising at a high level for more than 60-90 minutes under extreme endurance conditions; sodium, potassium and electrolytes are drained from the body. In these cases, switching to a bottled water or a sports drink that contains these elements is acceptable. For shorter or less intense workouts however, avoid sports drinks as many are filled with extra sugars and chemicals that serve no real purpose and may inhibit your overall progress. Restock Your Stores: Your glycogen stores that is. Without getting overly technical, glycogen is how the energy filled nutrients that are extracted from starches and carbohydrates are stored in your body. So much like gas to a car, if you provide your system with high quality fuel and keep your tank full, you’ll be able to sustain a higher level of performance. In general, whether you’re running an event or not, try to eat every two to three hours for a total of 5 to 6 times. Your meals should be well balanced with a mix of lean protein, a quality carbohydrate and either fruit with the earlier meals or vegetables in the evening.

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F O O D & NTURTARI N I TIINOGN C O N T ’ D

As your training becomes more intense and the endurance event draws closer, you’ll want to start increasing your carbohydrate intake to raise the level of stored glycogen in your system. So for the week or two leading up to the event you’ll want to start consuming more pasta, brown rice and other quality carbohydrates to start filling your tank for race day. The key word here is “quality,” so know that there is definitely a difference between a bowl of oatmeal and a bowl of Cap’n Crunch! Your most important meal of the day is the one consumed immediately after your workout. When you train, you’ll be tapping into that stored glycogen so it’s important that you replace what you’ve lost immediately. For optimum recovery, a high quality liquid meal, ideally a protein shake, should be consumed within 30 minutes of exercise.

Keep in mind that the pre-race nutrition for an endurance athlete is not something that should be followed all year under regular condition. This is why the whole grain versions were not mentioned for the breads for example. Whole grains, fibers and fats are things you’ll probably want to avoid before a race, unless you plan to run with a roll of toilet paper in your hand and possibly making a few stops along the way! Many of the same items can be consumed up to two hours before the race, but within an hour of the race you’ll probably want to start shifting more toward fruit and an enhanced water or light sports drink. Again, experiment during your training so that you’ll know what works best for you. Sticking to these three key guidelines will help you burst through the finish line with energy to spare, no time machine necessary.

By replacing the glycogen you’ve lost immediately, you’ll be able to use your next meal to continue filling your energy stores in preparation for the big day. Keep it Simple on Race Day: If you’ve put in the work through training and eating properly throughout your preparation, most of your work has already been completed. However that now brings us back to the original question of what to eat on the day of the race to avoid crashing. Everyone has a different tolerance threshold for various foods so you really should experiment with this during your training to figure out what works best for you. Usually about 3 to 4 hours before the race most athletes have water, fruit, yogurt, cereal with milk, white bread, lean meats, regular bagels (either plain or with peanut butter) or even pasta for breakfast. 20

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Darrell W. Butler is a certified personal trainer with the American Council on Exercise and The National Federation of Professional Trainers and has a BA degree from Rutgers University. He also holds a wide spectrum of coaching and group instructor credentials and serves as a fitness and nutritional consultant for several radio programs and media publications. His website, www.dbptonline.com, provides the tools you’ll need to take your fitness goals to the next level. Registration is free so sign up today!

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TRAINING

Photo by Fernando Paredes

ARE YOU A TRIATHLETE…OR A BODYBUILDER? By Todd Wiley and Fernando Paredes, CPT I always tell my athletes you must train your CORE to perform as a triathlete. The successful ones do it right, the unsuccessful, not that great. Since I’m not an expert on exercise training for fitness and performance, let me introduce you to my go-to guy in this area, fitness and performance expert Fernando Paredes. Here’s what he had to say in a recent conversation I had with him about core training for triathletes. Listen to what he has to say here, I think you’ll find it very useful in your training. In my 16 years of experience as a fitness and performance trainer, and working with triathletes over the past 6 years, I’ve learned a lot about what separates those that perform and achieve from those that fail and get repeated injuries. Most Triathletes… • Train like bodybuilders • Train too much • Train their core totally wrong The first training problem is the main one because it leads to the other two issues. So the focus of this article will be on problem one. I see it all the time, triathletes doing heavy or very intense leg extensions, bench presses, laterals, crunches, hyperextensions, etc, essentially training like bodybuilders, and expecting to increase their triathlon performance, race times, placing and reduce injury. 22

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This type of bodybuilding training does NOT match the triathletes goal. All it does is create imbalanced bodies, reinforce bad mechanics and increase likelihood of injuries. It’s not the triathletes fault. They only follow the so-called ‘expert’ advice on how to get strong. Strength equals better performance and less injury and you get stronger by lifting weights, right? Wrong. All depends on what your goal is. Triathletes goals, to run faster, bike faster, swim faster, are all performance objectives. To develop the strength, stability and mobility needed to perform at a gruelingly high level and stress-proof their body so they don’t get hurt in the process is the triathlete’s goal. The bodybuilder’s goal is to build many sculpted muscle. (That’s it folks. Nothing else) Do you see any similarities? Any shared goals? Neither do I. If you don’t see any similar goals, why are most of you following a bodybuilder’s type of training program and then expect to achieve results that you have not been training for in the first place? Now, will building sculpted muscle make you stronger to run, bike and swim better? Maybe. Another thing bodybuilding training will also do for a triathlete is undoubtedly reduce the flexibility, stability and overall mobility you will need to compete and increase your likelihood of injury.

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Don’t get me wrong. I am not at all putting down bodybuilding training. I have been a fan for years. And there are bodybuilders that have tremendous athletic ability. Most do some kind of extra training to attain it though. Why? Bodybuilding only training doesn’t develop athletic ability! Please my friends, stop ruining your bodies and begin training under the type of program your body needs to perform at a high athletic level. A Triathlete’s Guide to Strength and Core Training First, get tested by a qualified trainer fully schooled in screening and assessing body structure, functional and core capacities. Better yet, find a trainer qualified to perform a Functional Movement Screen (FMS) to uncover any areas of your body that are hindering it’s ability to work properly. This will help get you firing on all cylinders fast. Next, understand that all movement begins at a neuromuscular level from the core of the body. By working the body from the center out is so important for all athletes, but especially in triathletes because of competing in multiple events at such a grueling pace. Your exercise program must therefore emphasize mid-core training involving trunk stability and trunk rotation from various vertical base positions and angles. Lower-core training in single-leg stances and upper-core training that emphasizes shoulder mobility, shoulder girdle stability and total body contra-lateral exercises. The most important key to all this is having it all customized to fit your specific body structure and performance level. For example, proper exercises that fit in a training program to increase a triathlete’s performance may include, but not limited to, the following:

• Dynamic planks on floor or stability ball in various positions • Cable rotations from various angles in standing and kneeling positions • Pullover flys on bench or stability ball • Indian club swinging in various motions and angles • Single-Leg: squats, toe touches, leg curls on stability ball And topping it all off with body specific musculo-facial stretching and foam rolling to alleviate overuse patterns and muscle imbalances incurred from all the repetitive motions you have to perform with your bike, run and swim training. This type of program will build balanced muscles that will perform at a high level for you and translate into lower chances of injury. So are you a triathlete or a bodybuilder? If you’re a triathlete that has been doing bodybuilding training to prepare for triathlon events, you now have a simple guide you can use to transition into the correct type of training that I guarantee will make a huge difference in your success. It’s worked amazingly well with my triathlete clients for years and it’ll work for you too. Fernando Paredes, CPT, NASM, YFS1 is a sought after fitness and performance expert in the greater Bucks/Phila region. He has successfully trained Triathletes of various levels from beginners to elite-level IRONMAN competitors and been featured on Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Doyle,” WFMZ Channel 69 News and The Philadelphia Inquirer because of his innovative exercise approach. Paredes will be speaking on Performance Training for Triathletes at the 2012 Endurance Sports Expo. For more info visit www.FusionFitnessandPerformance.com.

Your source for all your winter gear needs.

Collegeville Providence Town Center [across from Wegmans] 610-226-3995 Or visit any of our nine metro Philly locations. Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 23

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

CHANGING YOUR FOOT STRIKES: A SIMPLE LESSON IN RUNNING BIOMECHANICS by Robert Kelly, DO Forefoot? Midfoot? Hindfoot? Barefoot? If the terminology confuses you, then join the club. With the recent mainstream popularity of barefoot running comes the daunting task of deciphering what running foot strike patterns are ideal in promoting efficient injury-free running. Current trends in sports and rehabilitation medicine have focused on modifying technique in an effort to prevent, treat, and reduce running injuries. Most

Conventional running shoes are typically pronation controlling with inside arch support and provide general stability. Pronation control prevents the ankle from rolling or collapsing inward; insertable orthotics will also attempt to correct pronation and reduce flattening of the foot’s arch. They are classically disproportionally elevated and cushioned in the heel compared to other parts of the shoe. Thus, many of us have adapted a hindfoot striking pattern because this is where our running footwear cushioning has provided the most comfort and perceived stability. In an effort to eliminate the heel strike running pattern, excessive hindfoot (heel) cushioning and limited forefoot cushioning can be detrimental if attempting to transition to a midfoot or forefoot strike pattern. The answer may be to slowly transition to footwear that prevents the comforts of heel striking and promotes midfoot or forefoot striking. Defining Hindfoot vs. Midfoot vs. Forefoot striking patterns Hindfoot striking implies that when we run, initial contact with the ground is made on the heel of the foot. Thus, a midfoot striking pattern means to strike initially on the lateral ball of the foot. Forefoot striking is defined by landing on the ball of the foot before bringing down the heel (toe-heel-toe running). A simple lesson in physics will help answer why these different strike patterns are important. Photo by Ian Reece

of the popular running styles that have emerged promote a forefoot or midfoot-strike pattern. It has been shown that by avoiding a hindfootstriking pattern (heel striking) and converting to a midfoot or forefoot striking pattern, that we shift the amount of collision force on the leg from the anterior compartment of the leg to a more posterior compartment leg region. A posterior position shift is possibly better equipped to handle such forces. This foot striking pattern change is also hypothesized to decrease impact reaction forces with the ground and may force you to run faster, further, and with less injury. Coaches, camps and courses proclaim to teach the unique edge in foot striking biomechanics that achieve running success. Each may offer something better than the other. But what are the fundamental differences? Evaluating footwear is our first step…or misstep…no pun intended. Conventional Running Shoes: To cushion or not to cushion the heel… For many of us, conventional running shoes are all we really know and our foot striking patterns have evolved based on these types of shoes. 24

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Ground Reaction Forces: No Physics degree required! It has been postulated that a hindfoot striking pattern creates the highest ground reaction forces (GRF) and is generally more stressful on the feet and legs. So what is a ground reaction force? A ground reaction force is an important factor in the study of the kinetics (relationship between movements and the forces that cause them) of the lower extremities during contact with the ground. Simply defined, a GRF is a force exerted by the ground in response to the forces your body exerts on it. Generally speaking, the less GRF, the better. By altering our footwear and changing our striking pattern we can decrease the forces generated on us.

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But what about changing the number of times per minute that we strike the ground? Increasing your Cadence Running cadence is basically the number of times that your feet strike the ground in a minute. It is the rate of your steps measured either on the right or left foot. It is NOT your running speed. Some research studies have discovered that by increasing your cadence, you can decrease the ground reaction forces, lessen injury, lower stresses on the extremity and ultimately improve your running times. It can be a very positive change in your running performance. One pitfall that most runners face in attempting to increase cadence is that rather than going for shorter strikes that turn over faster, they try to cover more ground by lengthening every leg strike. This results in longer strikes and a slower running cadence. This attempt is not ideal when you are trying to run faster and be a more efficient runner. One of the ways to improve running cadence is to start measuring it. There are many devices that can measure your cadence and lots of training programs to develop better cadence. One of the best ways to observe cadence is to watch some of the elite runners and their almost naturally â&#x20AC;&#x2DC;floatingâ&#x20AC;&#x2122; appearance. The elite runnerâ&#x20AC;&#x2122;s feet contact the ground very lightly and push off very quickly. One suggested method to improve cadence is by getting on the bike and monitoring your cycle cadence as it has been suggested to translate well when you put the running shoes on. This may be an effective way for you to cross train indoors as we approach the winter months. Generally speaking, the less time you contact the ground the less chance for injury over time. However, making the striking pattern transition and increasing cadence may lead to injury, especially to the Achilles tendon because of increasing the demands of the calf muscles. Achilles Tendinopathy vs. Tendonitis

strike, the Achilles tendon may be injured. Recent microscopic research and ultrasound imaging of this tendon has suggested that what we had been calling tendinitis, which implies an acute inflammatory process, is in fact not an inflammatory process. What has been discovered is a process of increased blood vessel formation outside of the tendon itself that causes pain and decreases tendon function that is properly termed: tendinopathy. This is an important distinction in the nomenclature because the way physicians treat this injury is evolving. One of the classic mainstays for the treatment of tendon pain has classically been nonsteroidal anti-inflammatory medications (NSAIDs), but this class of medications may in fact worsen the injury and the condition overall. There are many other common medications that can potentially worsen tendon injuries. An eccentric (muscle lengthening) strengthening plan inducing some level of pain to this tendon may be the best bet for eventually eliminating pain in this tendon when transitioning heel strike patterns. No pain, no gain! Listen to your feetâ&#x20AC;Śand your body, it takes time One of the most common reasons to fail at transitioning the running strike pattern is attempting to do too much too soon. Remember, most of us have adapted to heel running over many years. To break this strike pattern is not a quick fix. Listen to your body, be patient, and transition gradually. Robert Kelly, DO is an avid runner, specialist in sports-related injuries, and completed his medical training at Harvard. He runs with the North Wales Running Company in North Wales, PA. He incorporates running medicine in his clinical practice in the Philadelphia area and can be reached at: pmrdoc5@gmail.com.

As the heel strike pattern is changed from a hindfoot to midfoot/forefoot

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Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 25

Ocean Swimming in a Cement Pond

By Bruckner Chase

Very few of us are going to be spending winter in the South Pacific or even South Florida where the only frozen water is ice in the drinks, but if your 2012 race venues include a beach and waves, now is the time to work on the skills that will get you through the water with speed and ease.

loop will typically be about 60 meters so passing will occur, but passing smoothly and quickly is just another skill acquired for race day in the real open water. To keep effort and open water specificity high, start and end each set in the deep-end so time standing on the bottom or holding the wall is minimized.

Open water swimming is booming according to OpenWaterSource.com, with an estimated new event added somewhere in the world every day, and the newest sport in the Special Olympics International program is open water swimming. As more athletes and coaches want to participate, the challenge has ironically become not the lack of pool time, but the lack of regular access to safe and accessible open water training venues where specific skills like sighting, drafting, and pack racing can be learned and mastered. Today, Pool Open Water (POW) is the best thing to hit swim practice since circle swimming. The concept is simple: remove the lane lines; drop in some buoys and stop following the black line.

The distances for sets in POW really depend on the coach. Regardless of the chosen set, there are always the extra training gains of sighting, drafting, and pack swimming. Try pace lines with three swimmers switching off after each loop or solo breakaways with a 10 second head start on a pack of three. The limitations are only determined by the imagination, and there is virtually no open water race scenario that can’t be duplicated except for waves, weather and wildlife.

POW set-ups are limitless, but typically all the lane lines are removed and buoys are placed at each corner roughly three to five yards from each side. There are inexpensive 24” neon buoys available, but even large bright balloons will work. Anchors need to be heavy enough to keep the marker in place as packs swim past, and, most importantly, anchors need to be chosen and placed on the bottom that won’t scratch or crack the pool. Commonly used items are 8-pound mushroom anchors or pellet weight bags used by scuba divers. Unless you are swimming in a wave pool, the anchor lines just need to match the depth of the water where the buoy is placed. If you are practicing at a facility where removing lane lines burns up valuable practice time, this might be a way to grab extra minutes of quality workout time while letting that water-aerobics class hit the water the minute the Masters hour chimes. Structuring a POW workout is not much different than structuring a normal practice. In place of yardage numbers use loops, or, if you want even more intensity, focus on the straights between markers. Just as lane mates are grouped by ability, POW groups are organized the same way. In a 25-meter pool one 26

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Perhaps the greatest benefit of POW is the advantage it gives the coach and swimmer to see and understand what the athlete needs to do in open water scenarios to utilize the pool speed discovered in traditional practices and to stay safe. Open water clinics pass along great tricks and tips, but even a coach standing on a board has a hard time studying a swimmer’s changing form as they confront buoy turns, stray elbows, and holding a straight line. Pool open water practices place the coach in an ideal position to see it all, whether it’s hips dropping from over-sighting or drifting off course when lane lines aren’t around as guides. For the swimmer, POW sessions are a chance to learn how going fast feels without walls and turns to break things up. Things can happen in the open water, and when they do, staying calm keeps the unexpected from becoming dangerous. POW sessions help new and even seasoned swimmers become safer in the chaotic mass starts of a typical open water race. The more you do it, the more you know that when hearts start to race and breathing quickens, it’s not panic – it’s just the fun getting started. For more information and resources: openwatersource.com markerbuoys.com oceancityswimclub.org

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She Swims. She Rides. She Runs. SheROX!

Register Now! sheroxtri.com 2012 Schedule Naperville, IL – June 9-10 Aurora, CO – July 7-8 Detroit, MI – July 21-22 Philadelphia, PA – August 4-5 Asbury Park, NJ – August 25-26 San Diego, CA – October 13-14 Bermuda – November 3-4 Webster, MA – TBA Federal Way, WA – TBA

Featuring the SheROX Mentor Program – Guiding You To Your Goal!

Stepping Out Of Your Comfort Zone In 2012

By Jill Forsythe

If you're like me, by December I usually consider my year of running as "in the books". My goal races are finished and I use the time between Thanksgiving and New Year's to rest, recover, reminisce, and plan. While I am enjoying carefree running, I typically mull over my past year's races and training. What might I do differently in my next training cycle? What will I do the same? Which race tactics were successful and which ones were totally wrong? So many questions come to mind. Most likely, the biggest puzzle I'll tackle in these 4-5 weeks will be arriving at new goals for the coming year. This is what will set the tone for the year to come and decide how I train. My basic formula is to choose two goal races each year, one in the spring and one in the fall, and then choose a couple of secondary races leading up to those goal races. Aside from that, I further expand those goals to include finishing times, paces, A goals, B goals, etc. I often like to change things up so that no two years are alike. One year I focused on half marathons and improving my time. Another year I focused on marathons. Last year my goal was to transition into trail running and focus on giving back by volunteering for at least five races, as well as help a friend achieve a PR (personal record.) Change is good. It's what keeps our running fresh. Change in running routes, change in the races we choose to run, change 28

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from roads to trails or trails to roads; those are just a few changes to keep us excited about our running instead of falling into a rut. As you finish up your goal fall races and set into your winter running habits I challenge you to give your 2012 goals a little tweak from years past. I challenge you to do something different. If you can't remember the last time you volunteered at a race, make that one of your goals. If you have always been a front of the pack runner (or even middle of the pack), consider running at the back of the pack to help someone you know achieve a personal best time. If you have been focused on endurance for the past couple of years, why not work on your speed next year? Chip away at your 5k time or work on your mile sprints. Never really tried hill work? Give it a try and see what happens. If you've been more of a short distance runner, consider adding a longer distance to your goal list and focus on building up your endurance. If you prefer lone runs change it up every now and then by joining a group run. Step out of your comfort zone and do something a little differently in 2012. Good luck, and happy running!

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Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 29

Winter Running Tips By Patrick Engleman

This season we have had a freak snow storm and a few chilly mornings, but as of press time when we could smell the Thanksgiving preparations, we have had a mild fall. We are not complaining, but it surely makes those early dark nights more bearable. When it comes to our time out running, we are especially thrilled that the weather has not turned for the worst quite yet. We know that winter running could be especially dreadful, painful and down right dreary. With the cold, snow, ice, wet shoes, and a comfy warm couch keeping even the hardened road warriors among us inside, we need to find the motivation to get out there to train and compete. Liberty Sports contacted Coach Rapson, an athlete that has ran more winters than most of us have been alive to impart some of his winter training wisdom. This fellow is a very well respected local cross country and track coach. His combined coaching wins are around the 400 mark with multiple state medals for his athletes. He is not just a coach, but a seasoned athlete in his own right with splits in 10k and longer distances that are PR worthy of folks one-third his age. The first thing that I think of for most of our readers that work a “normal day” is the amount of training done under the moonlight. Coach Rapson expresses that it is simply best to get your miles done in the morning or the early part of your day. Not only are there less cars on the road, but the motivation factor can stick since the daily distractions do not get in the way of a good training regimen. Regarding safety in the dark, he choose routes that are quiet and keep you off busy roads. The key is to not pick somewhere you could be a target. Rapson also expresses the need to wear something reflective and gave advice that although most of the modern training gear comes with reflective fabrics, the traditional reflective vest works well and comes in large sizes to fit over even the most bulky of training gear. Now that you are visible and have a good route chosen, the coach recommends that you warm up like the Kenyans do. “Don’t do a warm up before your run. You will just get cold. Use your watch or monitor and set your pace a minute or so slower than your target.” He uses this technique because the last thing you want to do is strain cold muscles, but 30

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doing a warm up in the house or garage could result in overheating or worse...sweating. Once out on the road or trail, you need to keep warm and dry. Wool blend socks do the trick for the coach. He says that although the clothing technology has changed so much, there is no substitute for merino wool over your toes because you could run through the slush and snow and your toes will stay warm. He also recommends that you choose training pants that are somewhere between sweatpants and tights in terms of fit. The extra room allows comfortable layering and creates a protective layer of warmed air between your skin and the elements. On over exposing yourself to the elements, he believes that runners you see without gloves or hats on are not hard, they are just cold. Rapson is a self professed hater of the cold so he is always protected from the elements and would not risk injury, comfort, or training time for the sake of appearing to be the hardcore ultra-distance guy in short-shorts and a pair of knit gloves. To protect his extremities, Rapson feels that mittens work better in really cold temperatures than gloves. He reasons, as a true scientist, “It limits the surface area exposed to the cold and the fingers keep each other warm.” The only thing that keeps Coach Rapson off the road is ice. He accurately states “If you can't walk on the ice, you won't get any kind of a workout trying to shuffle along.” For deep snow, his advise is just look for somewhere that has been plowed. You might have to do laps of the area, but stay safe. Neighborhoods that are far from major roads often take care of the streets themselves and are great places to seek out. If you do run in the deep snow just don't go as far as normal. “Snow is a great workout and it’s okay to get your pace down a bit because of the extra work you are actually doing. It will make you stronger for the season.” Coach Rapson actually recommends getting out of town to a warmer climate for a race or even some training. Almost every town has at least a 5k, or a local running club, and these warm weather getaways will keep you focused through the cold and dark of the season. No matter what, the spring will come and you will be happy you laced up the trainers and slid into some mittens when you see your hard earned, newfound personal records.

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Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 31

OFFICIAL 2012 PIRANHA SPORTS RACE GUIDE

Piranha Sports will be celebrating its eleventh season in the eleven-race Greater Atlantic Multisport Series and Greater Atlantic Club Challenge with over $10,000 in prize money. Along with the full adult race schedule, Piranha will be hosting the fourrace Escape From School Youth Series. Thanks to Piranha’s unique scoring system, every finisher in every event is part of the greater series. Every finisher gets at least one point, and individual and club series champions will be crowned at the end of the season. There’s a lot about the Piranha series that is unique. The scoring system gives racers a sense of being a part of something greater, it creates the healthy rivalries that make us want to go faster. The club competition also creates camaraderie through competition, and the youth series exposes children to healthy activity and sportsmanship. The prize money is excellent; $500 to the winner and money for the top three with an equal payout to men and women. While most of us aren’t schlepping our carloads of equipment to races for money, it does draw better competition, which makes for a more entertaining race. Thanks to the point system, those of us who do not finish with prize money still have a reason to care. Piranha has plenty of seasoned athletes show up on race day, but the series is designed to be friendly and easy for first-timers and beginners. In 2012, the long awaited “Escape from Fort Delaware” comes back and is scheduled for May 20th. This international distance triathlon is one of the Mid-Atlantic Region’s most prestigious and unique events around with the swim “escape” from Fort Delaware situated on Pea Patch Island in the middle of the Delaware River. Swimmers make their way from the island back to the mainland, where they continue to finish their race to freedom. Another top tier event, The Pittsburgh Triathlon, is now part of the series. Scheduled for July 28th and 29th, this event is going to be a 2 day event, with the Sprint Triathlon and Adventure Race occuring on Saturday and the International Distance Triathlon being held on Sunday. The Pittsburgh Triathlon was recently voted “3rd Best Urban Triathlon on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint distance and the unique paddle-bike-run adventure race. Pittsburgh’s race promises to fill up early once again and continues to be a favorite in America’s Most Livable City. At all events, race organizers also offer free digital photos of participants that don’t say “proof ” across the image. The pictures are free for you to use. Finishers can also get technical t-shirts, running hats, and finisher’s medals at every event.

Sponsored By

Races in the 2012 series will sell out – They’re already filling up quickly. Athletes can register for any Piranha Sports event atpiranha-sports.com.

NEW EVENT â&#x20AC;&#x201C; NORTH EAST TRIATHLON ON AUGUST 12, 2012. Piranha Sports has taken over the ownership and production of the North East Triathlon. The race will no longer be under the CGI Racing brand but Piranha Sports will continue the strong tradition of this exciting race. From the calm swim to the scenic rolling hills to the spectator friendly finish along the water, the North East Triathlon will continue to offer you a great race experience. t 3FHJTUFS CZ %FDFNCFS BOE 4"7& t 5IF *OUFSOBUJPOBM %JTUBODF JT KVTU t 5IF 4QSJOU %JTUBODF JT

Piranha Sports provides an online profile for each athlete, along with their photos and results at all Piranha Sports owned events as a free, exclusive service.

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5FBN #SJDLT .VMUJ4QPSU $MVC XJOOFS PG JO UIF (SFBUFS "UMBOUJD $MVC $IBMMFOHF 1JSBOIB 4QPSUT IBT PWFS DMVCT QBSUJDJQBUJOH JO UIF $MVC $IBMMFOHF FBDI ZFBS 5FBN #SJDLT has won the last three years. Will your club be the one to break their winning streak in 2012?

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

2012 Greater Atlantic Multisport SeriesÂŽ Eventsâ&#x20AC;&#x201D;$10,000 in cash and prizes. Go to website for details. New Jersey DevilmanÂŽ Triathlon Half Lite 50â&#x201E;˘: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run

2012 Escape from SchoolÂŽ Youth Series For Kids Only-Aged 7-14

Cumberland County, NJ - May 5, 2012

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 SchoolÂŽ Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Cascade Lake Park in Hampstead, MD - May 12, 2012

Escape from Fort DelawareÂŽ Triathlon 1500 Meter~40K Bike~10K Run Delaware City, DE - May 20, 2012

Harleysville, PA - April 29, 2012

Bear, DE - June 9, 2012 Bring your Moms and Dads to the Tri-It Triathlon immediately following the kids race.

KAY Good Kids Triathlon 125 Yard Pool Swim~2.2 Mile Bike~0.4 Mile Run Kennett Square, PA - July 15, 2012

Independence Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run

Lake Nockamixon State Park, Quakertown, PA - June 3, 2012

Tri-Itâ&#x201E;˘ Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run

Bear, DE - June 9, 2012 Bring your kids to Escape from School Youth Tri right before the adult race.

Diamond in the RoughÂŽ Triathlon 1 Mile Swim~27 Mile Bike~5 Mile Run Perryville, MD - July 7, 2012

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

Lums Pond Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Bear, DE - August 18, 2012 Bring your Moms and Dads to the Lums Pond Tri and Du the next day.

Other 2012 Piranha Timed Triathlon Events Tri for Our Veterans Vâ&#x20AC;&#x201D;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 26, 2012 25th Annual Sprint Triathlon at St. Andrews Tri: 1/4 Mile Swim~16 Mile Bike~3Mile Run Middletown, DE - June 17, 2012

Pittsburgh, PA - July 28 & 29, 2012

North East Triathlon Intnl Tri: 1500 Meter Swim~23.2 Mile Bike~10K Run Sprint Tri: 750 Meter Swim~15.6 Mile Bike~5K Run

North East Community Park, North East, MD - August 12, 2012

Lums Pond Triathlon & Duathlon Tri: 0.5 Mile Swim~19.5 Mile Bike~3.3 Mile Run Du: 2 Mile Run~19.5 Mile Bike~3.3 Mile run

Bear, DE - August 19, 2012 Bring your kids to the Lums Pond Youth Tri the day before.

Delaware DiamondmanÂŽ 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 9, 2012

MarshmanÂŽ Triathlon 1/4 Mile Swim~12.5 Mile Bike~2 Mile Run

Marsh Creek State Park, Downingtown, PA - Sept. 16, 2012

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 MultiSport 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 14, 2012

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OFFICIAL 2012 PIRANHA SPORTS RACE GUIDE Cash and Prizes for 2012

2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series, Greater Atlantic Club Challenge® Events

Total Cash and Prizes valued at over $10,000 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 each

$150 cash each

Top 5 clubs win cash.

Top Winner in each Division wins 1 free comp entry at a Series Race for 2012—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 8/11/12).

Total Cash and Prizes valued at over $10,000

Ranking Point System

2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series, Greater Atlantic Club Challenge® Events

Race Distance 7ULDWKORQ DQG 'XDWKORQ DUH FRQVLGHUHG VHSDUDWH UDFHV

Sprint st

International 2O\PSLF

Half Lite 50™ & Half Iron

Youth

1 Overall

n/a

2nd Overall

n/a

3 Overall 4 Overall 5 Overall 1 Age Group/Division 2

Age Group/Division

3rd Age Group/Division

Finishing Point

Each individual’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. 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.

CALENDAR OF EVENTS SPONSORED BY

for more information about

The Performance Lab, Powered By Rothman Institute visit www.theperformancelabnj.com CYCLING Cycling - Mountain and Cross Ongoing Jan-Dec. Bikesport Wednesday Evening Dinner Ride. 5:30 PM. Lower Perkiomen Valley Park, Oaks, PA. bikesportbikes.com Jan-Dec. Bikesport Mountain Bike Ride. Sun, 9:00 AM. Green Lane (Knight Road) parking lot. PA. bikesportbikes.com Jan-Dec. Keswick Cycle Sunday Morning Mountain Bike Rides. Valley Green Inn in the Wissahickon Park. PA. keswickcycle.com December 12/4 PA State Cross Championships. pacycling.org/cx 12/4 Hess Mess Cyclocross Race. PA. meatybeaty.com 12/9 The Nightride. NJ. greenbrookracing.com 12/10 Geler Votre Cul Cyclocross. MD. midatlanticcross.com 12/11 Limestone Cross at the Kiln. PA. midatlanticcross.com 12/18 Junkyard Cyclocross. PA. bilenky.com 12/24 Christmas Cross. PA. fastforwardracingproductions.com January 1/14 Fire & Ice Cyclocross. PA. MeatyBeaty.com Cycling - Road Ongoing Jan-Dec. Advanced Performance Cycling Classes. Narberth, PA. toddparkertrainingprograms.com Jan-Dec. Bike King Monday Night Ride. PA. bikeking.com Jan-Dec. Bike King Thursday Night Cycling Basics. PA. bikeking.com Jan-Dec. Bikesport Fast-paced Road Bike Ride. PA. Sun 9 AM. bikesportbikes.com Jan-Dec. Bikesport Free Fix-a-flat Clinic. 1st Sat, 9:30 AM. PA. bikesportbikes.com

Jan-Dec. Bikesport Friday Morning Road Bike Ride for Women. PA. Fri 10 AM. bikesportbikes.com Jan-Dec. Bikesport Tuesday Evening Road Ride. PA. bikesportbikes.com Jan-Dec. Keswick Cycle Cherry Hill Road Ride. Sat. 7:45. NJ. www.keswickcycle.com Jan-Dec. Cadence EP Group Ride. Sat. Cadence Cycling, PA. cadencecycling.com Jan-Dec. Cadence Group Ride. 1st Sat. Cadence Cycling & Multisport, PA. cadencecycling.com Jan-Dec. D&Q Tuesday Evening Ride. Cherry Hill, NJ. dandq.com Jan-Dec. The Harrisburg Bicycle Club. Sat & Sun 8 AM. Sun 1:00 and 1:30 PM harrisburgbicycleclub.org Jan-Dec. High Road Cycles Group Rides. Sat 9 AM. Doylestown and Wayne. PA. highroadcycles.com Jan-Dec. High Road Cycles Tuesday Evening Ride. Tues, 5:30 pm. Wayne and Doylestown stores. highroadcycles.com

Jan-Jun. Mid-Atlantic Multisport Triathlon Swimming Class. Wed, 9:30 - 10:30 AM. Upper Main Line YMCA , PA. midatlanticmultisport.com Jan-Jun. Mid-Atlantic Multisport Triathlon Swimming Class. Thurs, 7:00-8:00 PM. Upper Main Line YMCA, PA. midatlanticmultisport.com Jan-Feb. Mid-Atlantic Multisport Performance Indoor Class. Sun, 8:30-9:30 AM. Upper Main Line YMCA, PA. midatlanticmultisport.com Jan-Apr. Mid-Atlantic Multisport Performance Indoor Class. Mon, 7:30-8:30 PM. Upper Main Line YMCA, PA. midatlanticmultisport.com January 1/21 2012 Mid-Atlantic Multisport Triathlon Boot Camp/Base Camp. Endless Pools, Inc. Corporate HQ, Aston, PA. midatlanticmultisport.com

RUNNING Ongoing Jan-Dec. Jenkintown Running Co. Group Run. Wed, 6:00 PM. Jenkintown, PA. jenkrun.com Jan-Dec. Manayunk Running Club. Tues & Thurs, 6:30 PM. Bryn Mawr Running Company. Manayunk, PA. manayunkrunningclub.com Jan-Dec. Pagoda Pacers Athletic Club Run. Wed, 6:00 PM. Locations vary. pagodapacers.com Jan-Dec. PCVRC Wednesday Evening Run. Wed, 6:00 PM. Delcastle Rec. pcvrc.com Jan-Dec. Philadelphia Runner Group Run Thurs, 6:00 PM. Philadelphia Runner. www.philadelphiarunner.com Jan-Dec. South Philly Striders Running Club. Tues & Thurs, 6:00 AM. Genoâ&#x20AC;&#x2122;s Steaks. southphillystriders.com Jan-Dec. The North Face Trail Run. Thurs, 6:00 PM. Valley Forge National Park. TNFKingofPrussiaStore@vfc.com

December 12/3 Cadence EP Group Ride. PA. www.cadencecycling.com January 1/7 Cadence EP Group Ride. PA. www.cadencecycling.com

MULTISPORT (TRIATHLON AND DUATHLON) Ongoing Jan-Apr. Mid-Atlantic Multisport Swim & Spin Intervals. Sun, 8:30-9:30 AM. Upper Main Line YMCA, PA. midatlanticmultisport.com Jan-Apr. Mid-Atlantic Multisport Swim & Spin Intervals. Mon, 7:30-8:30 PM. Upper Main Line YMCA, PA. midatlanticmultisport.com

Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 37

December 12/2 Jingle Elf Run. PA. runccrs.com

RUN DELAWARE

12/3 Collegeville 5K Jingle Jog. PA. u2canrun.org 12/3 Jingle Bell Run/Walk for Arthritis Bethlehem. PA. jbrlv.kintera.org 12/3 NJ Trail Series Race #1. NJ. njtrailseries.com 12/3 Race for the Hungry Holiday 5K. NJ. btfoodpantry.org 12/4 Candy Cane Classic. PA. greatguys.org 12/4 Funky Santa 5k. PA. makebreak.com 12/4 Jingle Bell Run 5k. NJ. active.com 12/4 New Balance Girls on the Run 5K & STRIDE Challenge. PA. runtheday.com 12/4 Philadelphia Sport & Fitness 5K Benefit Big Brothers Big Sisters. PA. philadelphiasportandfitness5k.wordpress.com

the First State’s MARATHON

12/10 1st Annual Donner Dash. PA. runtheday.com 12/10 Athlete's Closet Winter Series. PA. athletescloset.com 12/10 Jingle Bell Run/Walk for Arthritis Bucks County. PA. jbrbucks.kintera.org 12/11 14th Annual Reindeer Romp 5K Fun Run. PA. reindeerromp.org

Tubman Garrett Riverfront Park

May 15, 2011

12/11 Alive and Running in West Chester. PA. runccrs.com 12/11 Christmas City Classic 5 Miler and Candy Cane 5K. PA. peakrace.com 12/11 Jingle Jog 5k Run/Walk. PA. pagodapacers.com 12/11 Toys for Tots 5k. NJ. farcnj.com

• Delaware’s largest running festival: 3000 total runners • Scenic two-loop course through Wilmington’s park system • Limited to 1000 in Marathon; Half Marathon; Relay Marathon • 4 Person and 8 Person Relay Marathons (6.55/3.275 mile loops) • Marathon/Half finisher medals. NB tech shirts to all participants. • Course Records: 2:25 Male; 2:59 Female; 2:25 Relay. • Nearly 200 age group and relay category awards. • Great Swag, Entertainment, Good Food, & Hospitality Garden

Enter www.delawaremarathon.org PO Box 24, Montchanin, DE 19710 • 302-654-6400

12/15 Holiday Lights Run. PA. southphillystriders.com 12/17 Holiday Hoop Trot. NJ. active.com 12/17 NJ Trail Series Race #2. NJ. njtrailseries.com 12/18 Kris Kringle 5 Mile Run. PA. pagodapacers.com 12/31 New Year's Eve Run 5k. PA. umly.org 12/31 PEEPS Fest 5K. PA. artsquest.org 12/31 Philadelphia New Year's Eve Midnight 5k. PA. racoonsports.com 12/31 Polar Bear 5 Miler. NJ. farcnj.com January 1/1 2012 Resolution Run 5K. NJ. resolutionrun.org 1/1 30th Annual Hangover 5K. NJ. cjrrc.org 1/7 Athlete's Closet Winter Series. PA. athletescloset.com 1/7 Freezing Cold Hash Run. NJ. njlaws.com 1/7 Watchung. NJ. njtrailseries.com 1/8 FARC Winter Series. NJ. farcnj.com 1/15 FARC Winter Series. NJ. farcnj.com 1/21 NJ Trail Series Race #3. NJ. njtrailseries.com 1/21 Winter Pickle Run Series No 1. PA. runtheday.com 1/22 FARC Winter Series. NJ. farcnj.com 1/29 FARC Winter Series. NJ. farcnj.com

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Welcome to our annual holiday gift guide. We are lucky enough to get to test out a lot of different products during the year. Here are just a few of the choice items we have received that we feel confident anyone would be happy to receive for a gift. Be sure and go to our site, www.libertysportsmag.com to see additional review of great gift options.

Cannondale Teramo Helmet By Patrick Engleman As frugal as I may be in some aspects of my life, the few places where I justify spending good money is in razors, underwear, and bike helmets. They all serve very important roles and you do not want a sub-par performer in any of those regions. Truth be told, unlike unmentionables and self grooming tools, all bike helmets are held to the same exact standards. The level of protection provided by a helmet, whether it costs $40 or $400, is required to meet the same minimum standards. Where the price difference comes in is in the engineering of the helmet molds and the comfort of the fit system. Less material means that the helmet has to have a higher order of engineering to be so light, aerodynamic and cooling. Once you have ridden with a slightly greater engineered helmet, you will never go back. Cannondaleâ&#x20AC;&#x2122;s new offering of helmets took many people by surprise. The helmet market is not an easy one to break into with a few tried and true brands ruling the market. Cannondale, with more financial means than others in the cycling industry, was able to make this leap. I have been riding under the 24 vents in the top of the line Teramo Helmet for a few months now. I normally ride with helmets in this general weight and price range ($110 MSRP). I change helmets on average once a year. I have some that I am loyal to, but I am always willing to try a new iteration of the brain bucket. I have to say that this helmetâ&#x20AC;&#x2122;s fit, and weight, were in line with helmets that are often $50-100 more in your local shop. As someone who has both shattered a helmet or two, and also studied physics, I can appreciate the alloy vent bridges in the construction of this helmet. It prevents the helmet from totally shattering on impact yet does not add any bulk to the 245g frame (based on size medium). The in-molded frame of the Teramo has various layers of construction, one of which is a webbing that dissipates the impact forces the helmet would encounter if it were pressed into service. Lets hope you don't find out how well it works. My favorite feature of this helmet has to be the retention system. There is a glove friendly tension micro-dial that we have come to expect, but the padding that grabs the occipital protuberance (back of your cranium) is made of the same foam as Crocks are. This makes for a very comfortable displacement of retention forces on that part of your head/neck. This material is also reported to resist the funky stench that other helmets seem to harbor. The Teramo comes in 4 standard colors (black, blue, red, and white) and a patterned baby blue and white affair that seems to be aimed at the fairer gender yet offers no other woman friendly benefits besides the appearance. My only issue with the Teramo was that I could see the front of the helmet when I was riding. I believe it is because the points on the front of the helmet are particularly pronounced to help with the impact properties. By no means is this a major issue, but something that was noted on my rides. This may not be the case for all users but I would sit on a bike or two, or go for a test ride, before you drop a benjamin on a new skid lid. cannondale.com Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 39

Colnago C59 Italia By Matt Reece The first words that came to mind after riding the Colnago C59 Italia are ones that we can’t put into this family friendly magazine. Seriously, the C59 is the top bike we have reviewed so far and one of the best bikes I have ever ridden, period. Often Colnagos are compared to Ferraris (they even work together on projects.) For you car lovers, an ample comparison is this: if the C59 Italia was a car it would be the Ferrari 599 GTO (currently the fastest, road legal, production Ferrari.) Just like a Ferrari, the bike is gorgeous, 100% Italian-made, and comes from an impeccable racing pedigree. Also, like a Ferrari, this is an expensive bike and not for the casual rider. The C59 Italia is sold as a frame/fork/headset only and retails for $5,899.99. Once you are spending that on just the frame and fork, then building this bike up properly could easily be over $10,000 to get a complete bike. What do I mean by a proper build? Well, we were spoiled enough to have our test bike built with Campagnolo Super Record 11, an amazing groupset that we will review in the future. Also on the test bike were a number of Colnago-branded pieces including 50mm deep CW50TU tubular wheels, integrated one-piece carbon bar/stem (actually an FSA Plasma), full carbon saddle (really a Selle San Marco Aspide Superleggera Carbon Saddle) and seatpost. All of these details 40

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pushed our complete bike cost into the $13,000 retail range and essentially kept it a full Italian ride. Yes, there is a premium on our build with the Colnago branded parts, but you will still need to spend a pretty penny to do the C59 Italia frame justice. Most importantly, as with any really nice frame, do not put cheap wheels on and ruin the ride. The C59 Italia is hand-made in Italy (including the tubing) of lugged carbon fiber – something very few frames can claim these days. The C59 Italia frame utilizes the classic master-shaped internally ribbed design on the top tube and down tube along with the new Q² square chain stays and seat stays. The new design increases the overall stiffness and transfer of power from the previous flagship Colnago EPS frame yet, due to the redesign, is more compliant and less harsh. The frame weighs in at 950 grams and comes in most standard sizes and is also available fully custom. There are many other techy things about the bike that we could share, but the important part is the ride, and it is superior. On the very first ride, the plan was to go nice and easy to get a feel for the C59 and its handling. Well, after three hours, two missed conference calls, and many hills, the nice and easy ride was over. Many miles later on various terrain through all kinds of weather, I’m still loving the feel of it. The C59 Italia is so supremely smooth even over rough terrain, yet at no point do you feel like you are losing any power with each pedal stroke. The bike is so fluid through the turns and responds immediately to every move without being twitchy.

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BIKES & BOARDS ARDS Y

Standing up to sprint, the bike begs for you to lay into it harder. Seriously, it was like being a kid and feeling the first rush of freedom as you rode with no training wheels (of course for me that involved falling into a broken Dr. Pepper bottle and getting seven stitches, but you get the idea.)

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Is it worth it? If you are looking for a top-end, high-performance ride built literally in the backyard of one of the true master framebuilders in the world, then yes. The C59 Italia provides a ride that words really fail to describe. If you are looking to buy the bike that will continue to be a thrill to ride for years to come, this is it. Now, time to move and not supply my friends at Colnago a change of address. If you see me out there on it, donâ&#x20AC;&#x2122;t laugh at the ear to ear grin on my face. Oh, and please donâ&#x20AC;&#x2122;t let anyone know where you saw me. The local Colnago rep will be looking for me once they see this review to get the C59 back. If you are looking for info on where to buy your own and to read more about the tech side of the bike, go to colnago.com.

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By Laurence Kelly How do you make utility belts, fanny packs, backpacks and wallets cool? Donâ&#x20AC;&#x2122;t ask me â&#x20AC;&#x201C; ask Fabric Horse, theyâ&#x20AC;&#x2122;re the ones who did it. Donâ&#x20AC;&#x2122;t believe me? Check out their website. Fabric Horse offers a line of Philadelphia-made products to help cyclists and others take stuff they need on the go. Clothes, lock holsters, and even wallets are in the mix too. Most of their line is available in either Cordura or waxed canvas. Waxed canvas is simply gorgeous, but I chose waterproof Cordura for my Halfbelt because I do a good amount of riding in the rain. The regular Halfbelt fits a wallet, smartphone, train pass, credit card, a book and more. It also has a loop for a u-lock (what a great idea), and a ring for keys. I am also looking forward to using it to stash my gloves while on the train in the winter. This utility belt attaches with velcro but has a slot built into the strap for a standard pants belt. It helps to keep it up when full and adds a little touch of personal style. The large pocket is lined with waterproof vinyl scraps acquired from fellow Philadelphia bag maker R.E.Load. Like the other belts, packs and accessories, itâ&#x20AC;&#x2122;s available in a variety of colors ranging from flashy and bright to solid black. My Halfbelt started as something I didnâ&#x20AC;&#x2122;t know I needed and quickly became an accessory I donâ&#x20AC;&#x2122;t want to be without. Need to give someone your digits? Fabric Horse has your solution. A recent addition to the lineup is trifold wallets, all made with beautiful material and stitching. Itâ&#x20AC;&#x2122;s does everything a wallet should, and holds a note book and pen without becoming overly bulky. Coming in two sizes and several colors, this wallet will have you picking up the bill, so you can show it off. fabrichorse.com

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Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 41

Brooks Green Silence Running Shoes By Bruckner Chase Before goggles were my primary training equipment, mountain trails and roads were my home. Even now there are times when I trade strokes for strides, and regardless of my training venue I can’t resist the call to positively impact the environment around me. Brooks Sports leads the running industry in making endurance training sustainable long after we have logged our last mile in their shoes. The Brooks Green Silence (MSRP $100) racing flats combine industryleading, eco-friendly components throughout the shoe while creating one of the most comfortable road shoes I have ever worn. Brooks created the Green Silence by employing its “Design for Environment” approach. A key component to the Green Silence, and many other Brooks shoes, is the BioMoGo biodegradable midsole that breaks down fifty times faster than any other midsole. Taking sustainability even further, 75% of the shoe’s materials are post-consumer recycled, and the shoe uses only water-based adhesives. All the dyes and colorants are non-toxic, and the packaging is 100% post-consumer recycled. Perhaps most impressive is the fact that the shoe is constructed with less than half as many parts as comparable shoes, meaning even the manufacturing process is simplified for a smaller environmental footprint. Making an eco-statement is great, but most of us still want to make a performance statement as well. Brooks did not forget to feed our Type-A drive with a shoe that offers a wide base midsole for more inherent support, insuring it will handle mile 2 as well as it handles mile 26.2. The high-abrasion rubber outsole in high wear spots gives exceptional durability, but the minimized placement keeps the weight under 7 oz. Comfort is where the shoe really excels; utilizing an asymmetrical vamp and lacing system with a wrap-over tongue allows the entire upper to fit like a sock with virtually no noticeable seams. Despite the light build, the Green Silence has proven to be incredibly durable during almost daily training runs on all kinds of surfaces. Green and minimal are in these days, but performance is never out of style. With the Brooks Green Silence, each step will feel great while letting you feel great about each step. To learn more about the Brooks Green Silence and the company’s focus on sustainable endurance go to brooksrunning.com.

LoopRope By Patrick Engleman I never thought that I would review a bungee cord. They are ubiquitous in our lives. They occupy car trunks and dad’s basement in reverent stay waiting to be stretched into action. The brightly colored and wound stretchy fabric has been used for a few decades now. It replaces rope tie downs and rubber cords pressed into service in the same manner now reserved for the bungee cord. You could buy them in all sorts of colors, lengths, and densities – yet they have one major flaw. The hook that attaches the bungee to itself or the fastened object is made of a metal so malleable it has the flexibility of very cold mercury. Inadequate metal hooks attached to elastic ropes have been the downfall of many mattresses found on the highway shoulder and have, without a doubt, caused their fair share of relieved exhalations when home improvers have found both eyes still in their sockets after a premature elastic energy release. The LoopRope fastening system has changed all of this. This bungee cord alternative is a great tool for all outdoors enthusiast because it is so versatile. We have been using the five foot version of the LoopRope for everything from gear drying to moving bikes in the back of our race wagon. The 5 foot orange colored rope has ten loops built into it. The loops act as extra tie-down areas for more LoopRopes, or you can tie you own fastener off to your LoopRope. The $24 5 foot rope comes in 6 colors and includes two 75lb rated military level s-style dual action carabiners. The LoopRopes are also available in 3 and 4 foot configurations as well. I honestly have found a bunch of uses for this rope. I have used it for pre drying gross gear between some trees. I have used it to tie down six bikes in my vehical to prevent them from shifting. They didn't move an inch while hooked down with the LoopRope. I highly recommend this Oregon-based company, and I love this product so much I gave one to my contractor and plan to buy a few for a long distance bike tour this summer. You can find these ropes at your local hardware store, some online retailers, or you can order it directly from looprope.com. 42

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Icebreaker GT SS Circuit Jersey Ibex Indie Short Sleeve Jersey

Ibex and Icebreaker Wool Jerseys By Adam Bowers In a sport where our uniforms consist of mainly spandex, lycra, and other manmade materials, sometimes it’s nice to go with something a little more natural. And natural materials like merino wool are nice for a few reasons: they’re softer, more comfortable, and much more sustainable. For the past couple weeks, I’ve switched over to merino wool jerseys from Icebreaker GT and Ibex to see how they hold up compared to their synthetic friends. Even though both jerseys were nice, of the two, the Icebreaker GT SS Circuit Jersey was my favorite, for a few reasons. First, it is a full zip jersey. Secondly, it has a fourth pocket on the back that zips up. This is a nice place to put your wallet, keys, money, or anything else you don’t want to worry about flying out. Finally, the cut is much more aggressive. It’s much tighter than the Indie Short Sleeve from Ibex, which is something I prefer. One downside to the Icebreaker jersey is that it only comes in three colors: red, black, and green, so if that doesn’t match your style then you’re out of luck. It’s also more expensive: $140 compared to the $115 commanded by the Ibex jersey. The Ibex jersey has its upsides, though, too. The Ibex Indie Short Sleeve is available in four colors: green, gray, blue, and red, as opposed to the Icebreaker GT’s three. It is also has a more relaxed cut – perfect for those who don’t like wearing a second skin type jersey. One particular thing I did like about the Ibex jersey that Icebreaker GT can’t claim is that the jersey is made in the U.S. I know some people don’t necessarily care about something like that, but sometimes it’s nice to know that purchasing a product will help out another community in our own country. And, like I said, the Indie Short Sleeve is roughly $25 cheaper than the Icebreaker GT jersey. Regardless of whether you like the looser fitting Ibex or the racing inspired Icebreaker, merino wool is a very welcomed alternative to spandex and lycra. Merino wool is much softer and more pleasant to touch than sometimes sticky and fake feeling spandex. It also has the same wicking properties as synthetic fibers, but it’s much more adaptive to the weather. It keeps your body warm in cool temperatures and keeps you frosty cool once the mercury starts to rise. If you’re in the market for a new jersey and want to try something different out, merino wool jerseys from Icebreaker GT and Ibex are definitely at the top of my suggestions list. For more information regarding the Icebreaker GT SS Circuit Jersey, visit www.icebreaker.com. You can find more information about the Ibex Indie Short Sleeve jersey at www.ibex.com

Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 43

Elemental Herbs By Patricia Santucci As athletes, we are constantly abusing our skin and needing to protect or heal it. Most of us also tend to be more environmentally conscious than the general population, and we are always mindful of what we are purchasing and the impact those products have. Well, Elemental Herbs addresses both issues well and comes in a convenient Herbal Healing Kit. Elemental Herbs are made with organic and sustainably sourced ingredients that are GMO and petroleum free. Even better, the company supports many social causes such as 1% For The Planet and sponsors active athletes as well. Plus, all the packaging is made from recycles products and is recyclable. No matter how wonderful a company is or how green its mission statement, the key is in the products. We loved the Herbal Healing Kit so much that there may have been a bit of a scuffle over who was going to test which product. Once the dust had settled, we agreed that we would share, and each of us would test out the products. In the Herbal Healing Kit is All Good Lips organic lip balm, All Good Goop organic healing balm, Herbal Cool sore muscle spray, Sunstick zinc sunscreen, and Suncreen with zinc oxide. Both the Sunstick (which is great to keep in the car or your race bag) and the Sunscreen were easy to apply, non-greasy and held up well to sweat. The Herbal Cool uses menthol and arnica to provide relief to sore muscles. The cooling spray goes on easily via the spray pump and starts cool, then heats up to ease muscle aches. The spray worked great after long runs and as a way to warm up muscles pre-activity as well. We are strong believers in arnica here and the power it has to help with sprains and bruises. Of course, we still take ibuprofen as well for sprains and the like, but adding Herbal Cool to our arsenal of pain preventers has been very welcomed by our bodies. The two products that have seen the most use are All Good Lips and All Good Goop. All Good Lips comes in four varieties, but Sweet Tangerine was our favorite. The organic lip balm goes on smoothly, tastes great, and protects your lips from the sun with clear zinc oxide. The lip balm made sore, dry lips feel better and then kept them safe from the elements. All Good Goop healed and protected battered hands coming from a tough cyclocross season of working in the pits all day long. The healing balm is slightly greasy, but goes on nicely and feels great â&#x20AC;&#x201C; perfect to put on after scrubbing the bike or the dishes. Goop is perfect as just a moisturize, but it really shines when taking care of rough cracked skin and minor scrapes. All Elemental Herbs products can be purchased directly through their site at elementalherbs.com. We suggest you start with the Herbal Healing Kit and go from there.

Princeton Tec Bot By Matt and Ian Reece Why should grown ups be the only ones having fun once it gets dark outside? The Princeton Tec Bot is a headlamp designed for kids. The Bot comes in four different playful color schemes and is sized to comfortably fit kids up to about 11 or 12. The Bot has one large single button to operate the three modes, high, low, and flash. The two Ultrabright LEDs provides 15 lumens, which is plenty of light to keep pace with most kids. Donâ&#x20AC;&#x2122;t let the small size or playful colors foul you, the Bot is made with the same quality construction as all other Princeton Tec headlamps. The body is constructed of durable plastic and the battery compartment is secured with small screws to ensure no accidents with the batteries. The Bot headlamp will hold up to the elements and stand up to the toughest of little ones. The best part of the Princeton Tec Bot is the fun you can have running around the backyard at night with the kids or bringing them with you training. Plus the Bot is great for indoor adventures the next time the lights go out or a table fort is made. Headlamps are also useful for everyday tasks like finding the lego that went under the sofa. Check out more on the Bot at princetontec.com. 44

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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.

Showers Pass By Laurence Kelly There might not ever have been a time in Philadelphia that a cyclist would need quality rain gear more than this past season. Fortunately, we received two pieces from Showers Pass that kept me on my bike all summer and into the fall. The Elite 2.0 cycling jacket is made up of a 3–Layer material called eVent. It’s quite durable, lightweight and breathable, but most importantly – comfortable. After many uses during our ridiculously wet year here in Philly, the fabric broke in and became much more relaxed without losing its waterproofness. With a pocket on the chest and another on the rear, there’s plenty of room for your stuff. Armpit zips, a cinchable waste, gusseted cuffs, two–way water resistant zipper, and the ability to attach a hood will add to your comfort protection from wet rides. The Club Convertible Pants fit well over clothing and can be worn full length or zipped off at the knee. The pants are packed with features including three-layer breathable material, articulated knees, full seam tape, zippered ankles, and reflective trim. They are quite easy to get on and off, making them a great option for roadies, randonneurs and commuters alike. At first glance, the clothing looks much like what you would see in any outdoor retailer. After spending many miles with it, I’m here to tell you that’s the furthest thing from the truth. Showers Pass is elite quality rainproof clothing for cyclists of all types. Whether you’re riding on Kelly Drive or Alpe d'Huez, it would be a perfect partner. showerspass.com

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.

VOTE NOW!

Liberty Sports Magazine’s Bruckner Chase Nominated for the 2011 World Open Water Swimming Association Man of the Year Liberty Sports Magazine’s Bruckner Chase, ocean ambassador, adventure swimmer and National Marine Sanctuaries champion, has been nominated for the World Open Water Swimming Association’s Man of the Year Award. The final award will be based on a global vote – and your vote counts! Go to

www.brucknerchase.com to cast your vote. Bruckner swims to emphasize the connection between each person and the ocean. He has a goal of swimming each of NOAA’s national marine sanctuaries, and recently returned from American Samoa’s Fagatele Bay National Marine Sanctuary where he swam 9 miles and launched the Toa o le Tai Ocean Heroes Youth Program. At the same time, Bruckner and his wife Michelle work tirelessly from their home in South Jersey to help others discover their own connection to the oceans we all share. Online voting is available from November 1st to December 31st. The winner will be announced on January 1st and honored at the Global Open Water Swimming Conference.

Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 45

Switch Borreal Glasses By Patrick Engleman My eyes are incredibly sensitive to the sun, so I wear sunglasses almost all the time and have tried my fair share of lens types and colors. I need them to function well since they are a major part of my life and not just reserved for active sports. I have settled on one or two that I think fit my lifestyle best, and I am never more than a few feet from them during the daylight. One of the issues I have encountered while settling on one sunglass type is the lens color and the mechanism to change lenses. Many lenses have some sort of snapping method that allows us to swap them out, but others have hinges and clasps that have to be protected because if they fail, we would be out a pair of expensive glasses. The new Borreal glasses from Switch have solved some of my sunglass woes. The Switch brand is founded on quality eyewear with a magnetic interchangeable lens system. It is quite a mouthful, but totally descriptive of their innovative system. The frames and lenses have magnets on them that attach securely with no bending of plastics or ratcheting of frames. The magnets are actually quite strong and will pull the lens out of your hand to connect properly in the frame. I rode my mountain bike with these over some pretty tough terrain and tried to knock these lenses out under some pretty abusive hits, but no budging here.

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The Boreal frames fit more into the lifestyle range of eyewear but could be used in the active portion of your life. The frames come with two sets of polycarbonate TriGuard™ coated interchangeable lenses, a microfiber cleaning pouch, and a plastic lens pod for the spare set. The robust lenses are built to handle the abuse that an active lifestyle can result in, and the TriGuard™ coating is a thin coat that protects from scratches and allows water to bead up on the lenses. You can get the lenses polarized ($149) or non polarized ($109), and they are also prescription friendly. As far as the fit went, my pair of black colored frames felt great on my head. Switch claims these frames are designed for medium to large heads, and they must have had their fitting right because I have a huge melon that the glasses fit well. They even passed the “cool new shades” test from some friends, so they are catchy enough to sport off the trail. The frames are available in black, lagoon, dark tortoise, and cactus. You can find these shades at some of your local retailers and larger sports stores. www.switchvision.com

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Drymax Socks By Adam Bowers As far as running socks go, theyâ&#x20AC;&#x2122;re a pretty personal preference, and, letâ&#x20AC;&#x2122;s face it â&#x20AC;&#x201C; socks are socks. Usually. As long as theyâ&#x20AC;&#x2122;re not for formal occasions and arenâ&#x20AC;&#x2122;t riddled with holes, Iâ&#x20AC;&#x2122;ll generally wear whatever socks I pull out of my sock drawer. Maybe I just hadnâ&#x20AC;&#x2122;t found a sock that really, truly excites me. Well, that recently changed when I got several pairs of Drymax socks; while not really exciting, they have changed my impression that not all socks are equal.

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I received several pairs, each designed and designated for different seasons and temperatures, such as the Lite Trail Running, Regular Running, Cold Weather Running, and a few others (these are just a few of the many different types Drymax has to offer, though.) Drymax claims their socks keep feet â&#x20AC;&#x153;25 times drierâ&#x20AC;? than regular socks, and, so far, I believe them. My first experience with the Drymax socks was on a cold November morning. I pulled on some of the Cold Weather socks and ran out the door. Normally wearing thick socks like these to run in would be just begging for my feet to get all sweaty from running. Not so, however. Despite keeping my feet pleasantly warm, the socks wicked away the moisture my sweat produced and I was pleasantly surprised. Warm and dry â&#x20AC;&#x201C; not a bad combination. For my next experiment I wanted to test out just how dry these socks can keep your feet â&#x20AC;&#x201C; boy was I even more surprised at these results. I wore the regular running socks out for a little run during a nice drizzle on an unusually warm day, and, as predicted, I got soaked. My shorts and shirt were sopping wet and my shoes were just as drenched. But my feet? Dry as a bone. Granted, I only went on a 3 mile run â&#x20AC;&#x201C; but I was thoroughly wet, and the socks kept my feet dry. So are socks just socks? Not for me, not anymore. Drymax socks truly stand up to their name â&#x20AC;&#x201C; they keep your feet dry. Dry from sweat and dry from rain. If you want to keep your feet dry, check out Drymax socks.

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Dec 24 Christmas Cross www.fastforwardracingproductions.com

www.drymaxsocks.com Your Local Guide to Cycling, Running and Triathlon

December 2011/January 2012 47

Bike racing is fast, and tough. Potholes. Cobbles. Crosswinds. You name it. The durable 303 Firecrest® delivers the handling and stability of a classic road wheel with the wind-defying speed you’ve come to expect from Zipp. Pro riders pounded the 303 over ancient cobblestones to victory in Paris-Roubaix and twice at Tour of Flanders. Still not satisfied, our engineers improved the already proven 303 by remaking it with the revolutionary Firecrest shape. We’ve also revised the 188 hub to create a wheel that’s laterally stiffer while maintaining its vertical compliance. That all gives you better handling and speed. The 303 Firecrest is available as a tubular or Carbon Clincher. The wheel that changed everything meets the technology that changed it all.