Liberty Sports Magazine December 2010/January 2011 by Liberty Sports Magazine

F R E E

CALENDAR OF EVENTS

Page 37

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RUNNING SURFACES Photo by Laurence Kelly

D E PA RT M E N T S 8 Trail Mix 10 Letter From The Editor 12 Tylerâ&#x20AC;&#x2122;s Journal 14 Training Planning for 2011

16 Local Profile The Philly CX School

20 Manufacturer Profile Neosport

PHILLY CX SCHOOL Photo by Anthony Skorochod

37 Calendar of Events Sponsored by:

F E AT U R E S 22 Running Surfaces Understanding the differences

25 Barefoot Running Not right for everyone

27 2010 Holiday Gift Guide Cover Photo of Contributing Editor Nathan Baker running in the Wissahickon section of Fairmount Park by Laurence Kelly

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Nationally recognized professional and Olympic athletes, coaches, and industry insiders will share their expertise all weekend during the Endurance University seminars. Local bike shops, coaches, and non-profits will also be on hand to help attendees find the right equipment, events, and organizations for the 2011 season, and also to move along some leftover 2010 equipment at great prices! The outdoor demo area will access the Perkiomen Trail for real-world test rides and runs, and major, national brands will be on hand to offer advice and show off their new 2011 products and innovations. The first 750 attendees will receive a sweet bag full of swag. To see a full exhibitor list, find out about the courses offered at Endurance U and buy advanced tickets for $8 ($10 at the door) go to www.endurancesportsexpo.com.

Win a Triathlon Training Camp Weekend LSM Wants You to â&#x20AC;&#x153;Likeâ&#x20AC;? Us! The first 2,000 readers to â&#x20AC;&#x153;Likeâ&#x20AC;? Liberty Sports Magazine on Facebook will be entered in a drawing to win a free entry into MidAtlantic Multisportâ&#x20AC;&#x2122;s Triathlon Boot Camp, held March 25-27. .HYKLU :WV[ =PSSHNL VMMLYZ TVYL [OHU H^HYK ^PUUPUN HYJOP[LJ[\YL PU H WPJ[\YLZX\L JV\U[Y` ZL[[PUN *VTL MVY [OL SPMLZ[`SL :[H` MVY [OL MYPLUKZÂˇ NLU\PUL LULYNL[PJ HUK PU]VS]LK ( WYLMLYYLK JVTT\UP[` MVY HK\S[Z ^OV ]HS\L NVVK ULPNOIVYZ X\HSP[` HUK H SPML SP]LK [V P[Z M\SSLZ[ ;OL THYH[OVU PZ VUS` VUL VM THU` L_JP[PUN [OPUNZ `V\ÂťSS Ă&#x201E;UK H[ .HYKLU :WV[ =PSSHNL *HSS VY ]PZP[ \Z H[

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Like what you see in the magazine? Thereâ&#x20AC;&#x2122;s more great information on our Facebook page, with frequent updates and valuable information on local endurance sports, equipment, and trends! Triathlon Boot Camp features one-on-one technique evaluation and video analysis, spirited group training sessions and interactive classroom instruction led by an all-star team of top coaches and professional triathletes. Whether you are a beginner hoping to complete your first triathlon or an experienced agegrouper looking to finish on the podium, this highly-acclaimed weekend retreat can help you build your endurance base, shed some winter pounds and show you how to get the most out of your training, all in a supportive, non-intimidating environment. For more information on Mid-Atlantic Multisportâ&#x20AC;&#x2122;s Triathlon Boot Camp, visit www.midatlanticmultisport.com.

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October 2, 2011 â&#x20AC;˘ Stroudsburg, PA

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

WE ARE ALL LEAVING ORDINARY BEHIND In Monterey Bay on August 24th we calculated that I passed over 10 million jellyfish in a ten meter radius along my twenty-eight mile swim from Santa Cruz to Monterey. The larger ones were bigger than car tires, and in the thick areas the experience was like swimming through gumbo. In the moment, and in my athlete brain, this was the ordinary day I had trained for. Decades ago my first endurance steps were as a runner, and every workout played a small role in redefining ordinary. Swimming followed the same course and years of training accumulated because at any given moment the simple goal was just the next lap or one more mile. Eventually the first awkward strokes became thousands of powerful pulls through the water. Fighting for breath after one length became a casual conversation with friends a mile out in the ocean. Bruckner Chase, Contributing Editor

This process of discovery allows us the opportunity to redefine who we are while leaving our ordinary experiences behind. As evolving athletes, we are always learning to see potential beyond the waves, over a peak, or along the trail. As we move along this shared continuum towards “extraordinary” I believe we have an obligation to recognize the role we play in elevating the potential of others. The most amazing first-ascent pioneers were originally inspired by something they saw or experienced in the actions of others. When I reached the beach in Monterey after fourteen hours in the water I was greeted by reporters and hundreds of people from throughout the region. “Ordinary” on August 25th looked nothing like “Ordinary” on August 23. Regardless of the size and scope or whether or not we even recognized it at the time, each finish line allows us to became someone else’s inspiration to pursue the extraordinary. “When one man, for whatever reason, has the opportunity to lead an extraordinary life, he has no right to keep it to himself.” Jacques-Yves Cousteau Bruckner

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PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com CONTRIBUTING EDITORS Nathan R. Baker nate@libertysportsmag.com Stephen Brown multisport@libertysportsmag.com

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PHOTO EDITOR Laurence Kelly STAFF PHOTOGRAPHER Anthony Skorochod CONTRIBUTORS Rita Berson, Jason Bull, Brian Crispell, Bill Hauser, Rex Reynolds, Tyler Wren WEBSITE Cassandra King, Website design and backend development cassandra@libertysportsmag.com

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YOUR LOCAL GUIDE TO CYCLING, RUNNING & TRIATHLON

DECEMBER/JANUARY 2010 11

TYLER’S JOURNAL By Tyler Wren While I was relaxing during yet another mammoth highway bus transfer, my interest was piqued by a man galloping a horse at full speed in the opposing lane. Motorists signaled and passed as they would with any other slow moving vehicle, apparently unsurprised by this startling spectacle. Welcome to Sao Paolo, the Brazilian province which is the home of one of the world's largest cities and the recent Tour do Brasil. When I was informed that I would be racing in Brazil, I envisioned mountainous coastlines around gorgeous beaches, tropical rainforests, and the eponymous Jesus statue with arms in open embrace. Sao Paolo misses those marks (I must have been thinking of Rio de Janero) but certainly delivered beauty, spectacle and enthusiasm for cycling. Despite it being one of the world's largest economies, much of Brazil is impoverished, and the race brought us through some very poor areas. Road quality was an issue, so consequently we raced on the highway each day, sometimes with traffic beside us, and almost always just behind the race caravan. What was quite astounding to me was that the local riders would train on the highways as well, many of them only having one road to train on. Can you imagine how difficult it would be to use the same training route every single day? It shows a great deal of determination (or a few loose screws) to be an accomplished cyclist in those conditions. The international Tour do Brasil is a big race, with good prize money, safe stages and strong competition, but we always hear stories about the smaller South and Central American races too. The biggest race in Belize hands a live cow to the winner, even if he traveled by plane. Pinecones glued to pieces of wood are prizes in Cuba. But none of us do it for the money, the pinecones, or the cow. We do it because we enjoy suffering, and the currency of suffering is accepted by all of us. The 2011 season is just around the corner and I look forward to sharing my experiences here. Thanks for reading, Tyler Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at info@tylerwren.com or 610-574-1334.

Yo u c a n re a d a l l p a s t Ty l e r ’s Jo u r n a l s a n d m o re a ny t i m e yo u w a n t a t w w w. l i b e r t y s p o r t s m ag . c o m

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TRAINING

DON’T JUST SIT AROUND! PLAN FOR 2011 NOW By Bill Hauser For most of us, the 2010 race season is winding down. We are enjoying some down time -- glad for a break from the early morning long rides, grueling track workouts, and rigors of training and racing in general. At the same time, we are already starting to turn our attention to 2011. We are thinking: “What races should I do next year? Should I try a half Ironman? Or focus on sprints? Maybe try a duathlon? Maybe even try an adventure race?” Having such thoughts at this time of year is a good thing, because the off-season is the perfect time to assess the past year,

choose your key races for 2011 and develop a training program to help you perform your best at those races. When assessing the past year, it is important to look beyond your times and age group placements. You should be thinking about what exactly went right for you and what went wrong. Did you consistently have a great swim and bike, but consistently fizzle out on the run? Did you repeatedly come out of the water slower than expected, and then spend the rest of the race playing catch-up? Did you fare well in the sprints, but lack endurance in the longer events? Assessing your strengths and weaknesses from the past year will not only help you appreciate your accomplishments from 2010, but it will allow you to focus your 2011 training on the areas you need it most. Selecting your key races early will also help to focus to your training. As many popular races now fill up as much as a year in advance, it’s often necessary to register for races early as a practical matter. Aside from this consideration, however, choosing your races early accomplishes two important things. First, by having races on your calendar, you will be more likely to start – and stick to -- your training program. Second, this approach allows you to structure your training in a way that has you in peak fitness for your key races. For this reason, when designing a training program for an athlete, I like to start with that athlete’s key races for the year and then work backwards before planning what he or she should be doing in the early part of the season. Too often, athletes train too much or too hard early in the season and have nothing left in the tank when they decide -- in the middle of the summer -- that they really want to race a marathon or half-Ironman in the fall. To avoid this common pitfall, your off-season training and the early phases of your 2011 training program should consist of significantly reduced volume and intensity. Instead of focusing on going long and hard, there are many other things you can work on – you can spend increased time on the sport you want to improve; you can do drills to improve your technique and form; you can build your aerobic base with nice and easy aerobic efforts; and you can develop upper body, lower body and core strength by committing to a consistent strength training regimen. The bottom line is that the off-season holds tremendous value for you as a multisport athlete. You should embrace the opportunity to not only rest, but to reflect, plan ahead, and gear up for a successful 2011 season. Enjoy! Bill Hauser is a USA Triathlon Level II certified coach and the founder and head coach of Mid-Atlantic Multisport (www.midatlanticmultisport.com). Based in suburban Philadelphia, PA, Mid-Atlantic Multisport provides individualized endurance coaching services, training camps and clinics to athletes of all ages and abilities. You may contact Coach Bill at bhauser@midatlanticmultisport.com.

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L O C A L P RO F I L E

Photo by Rita Berson

PHILLY CX SCHOOL By Rex Reynolds What started out as a helping hand became the impetus for the one of the biggest success stories of the 2010 domestic cyclocross season. In 2009, Valentin Scherz set out to spend a few months racing and training in the US, but needed a place to stay. Philadelphia native David Berson reached out and offered to host the young rider from Switzerland, not knowing much about his ability, personality, or character. Thankfully, Scherz and the Berson family were well matched and his three month stay was a smashing success. Scherz took the MAC series Elite title as well as U23 crown, and left the states ready to rejoin the Swiss national team as they prepared to battle the rest of Europe in the prestigious UCI World Cup. Scherz went on to place 21st at the U23 World Championships. Since he was only 19 years old at the time, he’ll have a few more opportunities to improve upon this breakthrough result “We really had no idea that he was such a powerful rider,” said Berson of Scherz' success. “I had a similar experience when I traveled to

compete in Germany in 1991, and have established a life-long friendship with my host family and fellow riders, and hoped to extend the same experience to Valentin during his first US campaign. We were really lucky that he was such an incredible guy and fit so well into our family's daily routine.” When the season came to a close, Berson reached out to a friend, local cyclocross promoter, and industry veteran Jed Kornbluh, in order to hatch a plan to bring Scherz back to the US for the 2010 season, along with one or two more Swiss U23 riders. Their goal was quite simple in design: Obtain some product and cash sponsors to help offset the high costs of supporting a regional elite team, provide housing with local cyclocross-minded families, travel to races as a team to build camaraderie, and win the 2010 edition of the Champion System Mid Atlantic Cyclocross Series.

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education . perspiration . inspiration.™ Start the 2011 triathlon season off right. Whether you are new to the sport or a seasoned veteran, there is no better way to ensure your success this year than by attending a Mid-Atlantic Multisport Triathlon Boot Camp. These highly acclaimed clinics and training camps feature one-on-one technique evaluation and video analysis, spirited group training sessions and interactive classroom instruction led by an all-star team of top coaches and professional triathletes. Join us for a weekend retreat that will help you build your endurance base, shed some winter pounds and show you how to get the most out of your training, all in a supportive, non-intimidating environment.

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L O C A L P RO F I L E C O N T ’ D

Kornbluh set out to court sponsors while Berson handled the initial logistics with Valentin, who had suggested adding Swiss rider Anthony Grand to the roster. Dan and Jodi Meier, parents of 2009 MAC junior champion Julz Meier, asked to be a part of the program, and offered to house Grand for the season. The roster was filled out with three other regionally based elite riders;, Kyle Peppo and David Sommerville of NYC, and Matt Spohn of West Chester, PA. Cyfac, Champion System, and Revolution Wheelworks each took a gamble with the fledgling team and offered their generous support, which enabled the team to use their shoestring budget to plan their travel for the rest of the season. Some other prominent members of the local cycling scene also contributed to the effort. “I guess the big difference is the way people look at me,” Scherz stated, recalling his return to the US to reclaim his MAC champion title. “I’m little bit known now. People know that I can be fast, spectators know my name. No more “who is this kid who passes me”. I know the riders too, know their abilities. The reason of my coming [to Philadelphia] is different. Last year I was here partly to ride my bike, partly to learn English, to discover the US, to learn about culture, cities etc… This year I’m here to ride fast, to follow, and sometimes beat the pros! The organization around me is different. Last year I came over with my bike and I raced with the colors of my Swiss team. Dave was here to help in the pit with a borrowed spare bike. This year Dave and Jed created a team and a staff around me. Other riders like my Swiss friend Anthony [Grand] or the US guys like Julz, Matt, Kyle and David are at the race and we can support each other.” Both Scherz and Grand have been tallying impressive results, including being 1st and 2nd, overall respectively in the MAC series (editor- as of the time of this article, following the FSVS CX at Fair Hill, with only 2 races remaining). Scherz is currently on the top of the international U23 leader-board, and ranked 4th in the domestic NRC rankings, just behind national stars Tim Johnson, Jeremy Powers, and Jamie Driscoll. Both riders will return to Switzerland following the MAC finale on Long Island on November 21st. “When David [Berson] and I set out to help Valentin [Scherz], we never expected to run a professional cycling program,” Kornbluh said. “We're very happy with the results and will continue to find the industry and financial support to enable our management to build the best U19/U23 cyclocross program in the country, with the hopes that we can have a hand in developing a great crop of elite riders for the future.” The program for 2011 is underway, with plans to expand the team to an international squad and split the season in the US contesting the MAC series, other domestic UCI races such as the USGP and, then going to Europe through December and January. For more information, please visit phillycxschool.wordpress.com.

Photo by Anthony Skorochod

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YOUR LOCAL GUIDE TO CYCLING, RUNNING & TRIATHLON

DECEMBER/JANUARY 2010 19

M A N U FAC T U R E R P RO F I L E

SOUTH JERSEY COMPANY LEADING PEOPLE INTO THE OCEANS AROUND THE WORLD By Bruckner Chase What do New Jersey and California have in common? Both are home to: • Awesome waves • Incredible open water • World class athletes • Pioneering wetsuit companies California may be known as the birthplace of O’Neil, but Millville, NJ is where wetsuit innovation began with Henderson Aquatics and neoprene research continues today with Neosport, a division of Henderson Aquatics. Just after World War II, the father of Henderson Aquatics’ founder, Allan Edmund, purchased ninety percent of the Navy’s Mark V bronze diver gear for salvage. In 1943 a young Jacques-Yves Cousteau had just developed the first “Aqua-lung,” so the need to protect these new types of underwater divers was just beginning. The elder Edmund’s early involvement in developing neoprene suits for the Navy eventually led to the 1965 creation of the first wetsuit factory at the site of its namesake, the old Henderson boatyard.

Henderson continued to be primarily an elite line for scuba divers, but Edmond’s general interest in water sports and triathlon in particular led to the launch of Neosport in 1989. The company applied decades of knowledge in working with neoprene to designing function-first suits for swimmers and water-minded athletes. Their surf division was re-launched as Hyperflex in 2002, and their athlete ambassadors include South Jersey’s Dean Randazzo, the first New Jersey surfer to compete on pro surfing’s WCT tour. These days Henderson continues to be a company committed to pushing the envelope with the use of neoprene. Aside from catering to triathletes with their “NRG” Neosport suits, Henderson supplies the suits for Coast Guard Rescue Swimmers, Navy, Secret Service and many other government agencies. If a human is venturing into the water somewhere around the world, chances are Henderson is involved. According to company Vice President, Joe Polak, Henderson understands wetsuits across the board, and he is directing the application of that knowledge to everything from the stretch of a fabric to the weight of the neoprene itself. Polak has been cycling since the early 70’s and has watched the average performance level of the masses get faster with the introduction of new equipment and training techniques. What Polak has seen transpire on the roads in South Jersey he is working to create in the water. Polak is committed to, “Providing the average person with better times and a better experience.” As you fight through another east coast winter training season dreaming of summer victories, the crew at Neosport is also looking to 2011 and beyond. Thanks to Henderson and Neosport the best of the Jersey Shore will continue to be the fastest in the water and the first out from California to Cape May.

As recently as a few decades ago, almost all wetsuits were custom made and cost in excess of $500. Often, it was the price of the wetsuit, not the bike, that would keep cost-conscious triathletes off the starting line. Of course custom was not the only way to go. Henderson also offered build-yourown kits. If you think you barely have time to do your own bike maintenance, imagine receiving a package in the mail not containing your new speed suit for Saturday’s race, but rather a roll of neoprene, patterns and glue. The first stage of building your suit required something that looked like a crime scene photo out of CSI as the would-be swimmer’s body was outlined on a swatch of rubber laid out on the ground. As mass produced suits became the standard, Henderson innovated. The company made the first suits for women and introduced suits incorporating style and color into a traditionally bland market dominated by plain black suits. Up until the mid 90’s all Henderson suits were designed and manufactured in South Jersey. The introduction of their first surf division, “Surf East” was the first time production shifted away from Jersey in order to accommodate the booming market. Photos Courtesy of Neosport

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running surfaces by Brian Crispell, DPM Photography Laurence Kelly

nce you gather enough motivation to lace up your running shoes and get out the door, your next choice is where to run. There are many choices out there with plenty of ups and downs, literally and figuratively. You could go to the track and run in circles, which can be boring, but is also flat, soft, and consistent. Head to the gym, hop on the treadmill, and look at the clock every thirty seconds, or the hottie youâ&#x20AC;&#x2122;ve been checking out on Facebook. Hit the bike path, climb up and down the rugged single track, click off intervals around the soccer field, or enjoy the sunset along the beach. All of these surfaces have different qualities that should be taken into account along with your injury history, body type, and foot structure. Here is a look at several of the most common surfaces, which have been ranked according to their overall abilities to cause or prevent running injuries.

1. Cinder/Crushed Stone Paths – This surface is ranked number one for several reasons. Small amounts of internal/external rotation occur around the tibia during the toe-off portion of the gait cycle. This can be seen on some people who rotate excessively by looking at the bottom of their shoes. A giant circular wear pattern will be seen in the ball of the foot. Cinder paths allow this rotation to occur where the shoe meets the surface. Other surfaces, such as pavement, don’t allow much of this rotation, thanks to friction between the shoe and the surface. This rotation then occurs in the ankle, knee, and hip joints which can damage them over the long term. The surface is fast, usually flat, and very consistent. There aren’t many bad things one can say about this surface. Most runners will tolerate loads of mileage on this surface. 2. Single track/Trail – Overuse injuries on this surface have a very low incidence. This type of surface is very inconsistent with steep hills, rocks, roots, fallen trees, and streams. This forces every step you take to be slightly different, reducing the chance of overusing one muscle, bone, or joint. This type of surface is very inconsistent, which causes an increased incidence of traumatic injuries including sprains, fractures, and lacerations. Runners who aren’t nimble on their feet, have high or low arches, are generally stiff or clumsy, or have an unstable foot type, will have trouble on this surface. 3. Treadmill – Most treadmills have a shock absorbing platform. You can see this in action if you watch the platform each time your foot strikes. It will move up and down about half an inch. Depending on your mood, treadmills can be very monotonous. Some people tend to run much faster on a treadmill than they should be running. Being in the company of others at the gym can inadvertently cause the pace to increase. Be aware of this. Running on the treadmill at zero percent incline requires a lower aerobic effort than running outside on a flat surface. If you want to equalize the effort to a flat outside surface, the incline should be raised to about 1%. 4. Synthetic Rubber Track – Rubber tracks can also be monotonous. Who wants to run in circles? A rubber track is the most consistent surface you can run on. Every lap will require the same effort and the distance is very measureable. This gives you the greatest degree of reliable performance feedback. Tracks are great for quality workouts to gauge your fitness level. The shock absorption is moderate. In colder weather the surface stiffens, reducing shock absorption. Constant left hand turns can lead to injury over long distances. If you’re running a long distance on the track, reverse your direction every 10 minutes or so. If you’re a pace monger, the speed can get out hand. If you are worried about your pace, run in lane 8 where the distance is not as measureable.

5. Grass – This surface has very good impact absorption. Small divots, however, are concealed by the grass, which makes it a very inconsistent surface. Great for running intervals, grass is a much slower surface than pavement or track, but is the best surface to run barefoot. Grass is a fantastic running surface, it is just very difficult to find enough grass to make an entire run. There are only so many soccer fields and baseball diamonds you can string together. 6. Pavement/Concrete – The human body was simply not designed to run on hard rock. Roads and sidewalks are the hardest and most unforgiving surfaces that one could run on. These surfaces have zero shock absorption. Friction between the shoe and the surface is very high causing a higher degree of rotational motion to occur within the hip, knee, and ankle joints. These rotational forces cause a higher frequency of overuse injuries. Many roads are “crowned,” or sloped sideways, to facilitate drainage. This small slope can cause higher impact on either leg which can lead to injuries. All this to deal with, plus traffic. Try to stay just off the shoulder on the gravel border. On sidewalks, try to stay on the edge of grass where available. 7. Sand/Snow – Running on sand and snow has been shown to increase the incidence of Achilles tendonitis by ten times. The extreme softness of the surface causes you to over-push during the toe-off part of the gait cycle. This engages the Achilles to a high degree and causes overuse of the tendon. If you’re aware of this you can mentally compensate by slowing your pace, staying off your toes, and running flat-footed. Many beaches are steeply sloped. Avoid running on these beaches. When possible run on the beach at low tide and stay on the hard, wet sand closest to the water. Dr. Brian Crispell is a board qualified foot & ankle surgeon. He practices with Main Line Foot & Ankle in Ardmore, PA. He specializes in sports medicine and running injuries. He is a competitive runner and cyclist himself, having run a 2:42 marathon and a 55:00 10mile. Dr. Crispell is a resident at Philadelphia’s Ridge House, a home for accomplished runners which promotes running as a lifestyle.

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Barefoot Running: A Debate to the Trend Sweeping Our Nation by Jason Bull Photography Laurence Kelly n the world of running, ditching your shoes has become the hottest new trend among both seasoned veterans and newcomers to the sport. Figures such as Christopher McDougall, author of Born to Run, lay claim to the idea that not only do running shoes not prevent injury, but in many instances are the cause of injury. While authors and researchers alike can attempt to support such a notion, there is still a very strong case defending the need for running shoes. From his own blog, McDougall writes, “no data on running injuries exists prior to the creation of the modern, superstructured running shoe in the 1970s.” Harvard’s Daniel Lieberman makes a similar claim, that 65% to 80% of runners are injured every year. The problem is, all of these claims occur without reference. Other than an anecdotal claim here or there, there is no actual way of verifying such a statement. Add to the fact that the Lieberman

study was funded in part by Vibram Five Fingers and the information becomes even more suspect. Regardless, we'll continue on. Barefoot supporters will point out athletes such as Abebe Bikila, who won the 1960 Olympic marathon in Rome, ran the race without shoes. What they fail to address is exactly why he ran that way. Bikila was not initally scheduled to run the Olympic marathon as part of the Ethiopian team, but was later added to take place of the injured Wami Biratu, who had broken his ankle in a soccer match. Being a late addition, Adidas (the shoe sponsor for the games) had very few shoes left for athletes and Bikila was unfortunately fit with a pair that proved too uncomfortable for the long race. Therefore, he ran, and won, barefoot. While barefoot activists fail to remember is that four years later, Bikila competed again in the Olympic marathon, and ran over 4 minutes faster, setting a new world record. This time around, Bikila had shoes.

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Barefooters will cite other examples of barefoot excellence, such as Zola Budd or athletes at the University of Oregon coached under Vin Lananna. In these instances, the efficiency and quality of the actual runner is being ignored. Budd, Oregon athletes, and Bikila would all fall under the elite level categorization, yet as few as 1% of today's athletes are considered elite. Elite athletes typically are more biomechanically efficient, therefore making them less prone to injuries as a whole. To extend this argument, a vast majority of runners in the seventies and eighties were elite level athletes, posting a median time of 3:10 in the marathon. Today, marathon runners come in a variety of body types with differing levels of ability. Very few are considered elite, and the average time for a marathon now is 4:30. Any and all unbiased research needs to compare “apples to apples” and using today's health conscious weekend warrior as a comparison to the 70's Olympic hopeful creates a compromised analysis. So where does the barefoot argument go from here? Could it be argued that wearing more minimalistic product, such as the Vibram Five Fingers or the Nike Free, acts as an aid in building and strengthening the legs? Such is the argument that is often presented by barefooters, and those who get hurt are often said to have started too quickly, therefore not allowing those muscles to strengthen enough before going full bore. Once again, while the surface argument may seem to make some sense on a basic level, there has never been any clinical research done to show the effects of barefoot running over a long period of time, nor does any research support the statement that barefoot running strengthens the intrinsic or postural muscles in the feet and lower legs. And while there has been research showing the different loading patterns experienced by shod runners compared to barefoot runners, there is no evidence showing a correlation of those impact peaks to injury. What we have here is a comparison of science versus superstition, and unfortunately, when likeminded people convene in places like the internet, truth often gets mistaken for fact. Barefooters are not alone in all of their claims. Newton Running lays claim to creating the “only shoes that were developed specifically for natural running.” On their site they show a stick figure mimicking a forefoot strike, with his foot falling directly under his center of gravity. Underneath they show another stick figure, this time landing with his heel way out front of his body. The implication here is that a rearfoot (or heel) strike causes a braking motion that sends injury-causing shock throughout the body and joints. What they fail to mention is that the diagram does not accurately depict an efficient heel strike, but is more

accurately a runner suffering from a bad case of over-striding. By reducing the length of the stride, the foot can more naturally land under the body, thus minimizing the impact forces. While there is no definitive answer as to which method of running is best on the body, an analysis of the human foot shows that the calcaneus, located in the heel, is the largest bone in the foot with the largest fat pad underneath it, reinforcing the idea that a heel to toe strike is natural. So why do shoes like the Five Fingers and Nike Free exist, and if they aren’t ideal, why do specialty shops continue to carry them? The answer is simple: Everyone is different. While there is much debate on a variety of levels, the shoes can be said to have certain benefits when used as a supplemental aid in running. For those that do over-stride, the lack of cushioning in the Five Fingers does in fact promote a shorter stride length and increased cadence. Asics researcher Simon Bertold, in fact praises the Nike Free, stating that he believes “it's actually a good idea to mix up the signals received by the body over short periods of time.” The problem lies is in how these new products are being marketed. While it may be beneficial as a supplement, companies market the footwear as “wear all the time” devices. As a running footwear specialist, I feel it necessary to defend my position in the marketplace. McDougall may present a compelling argument, but remember, he is a journalist and an author. McDougall makes his living through the fine art of crafting words. Just as he claims that the running shoe industry bases its campaign on fear, McDougall is also guilty of such an act, often referring to the $175 shoe that needs to be replaced in three months. Take note that the average running shoe sold in most specialty shops retails right around $100. The crux of the argument is to trust your local running store and other specialty shops around the country to help you with your running needs. McDougall may claim that there is “no evidence whatsoever that running shoes do anything to prevent injuries,” but I recommend conferring with any one of the many runners who have gotten relief from plantar fasciitis with the help of a properly-fitting stability shoe. While not clinical research, a testament of that nature holds just as much merit as the claims in McDougall's writings. Just as your local running store always has, good specialty stores continue to treat every person for exactly what they are: a unique individual with their own specific biomechanical makeup. What that means in the end is that you may walk out the door with the Brooks Beast, or you may walk out with a pair of Nike Frees, but either way, you can be confident that you have been paired with the best shoe for your needs and your body type. Jason Bull is Assistant Manager of the Bryn Mawr Running Co.

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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.

Princeton Tec Push Princeton Tec has built an excellent reputation for their consistent quality. A solid example of that quality and consistency is the commuter’s Push light. Often when headlamp or flashlight manufacturers add a bike light to their lineup, the quality of the light is excellent, but the hardware that attaches it to the handlebar seems like a cheap afterthought. The Push, a 100-lumen, 1 LED, handlebar-mounted light, combines a great compact light with an easy-to-use, solid handlebar mount. The hinged design of the mount allows the light to be installed on any size handlebar without the annoyance of shims or unnecessary, easy to lose small parts. The mount installs and uninstalls very easily and without tools, and the light can be removed even more easily by leaving the mount on the handlebar and using the quick-release tab. Off the bike, the light works well as a compact flashlight. The single Maxbright LED produces enough crisp, white light for any commuter in any weather condition. One of the light’s most innovative features are the red side emitters, which make the rider more visible, and can be switched on and off by holding in the big, single, easy to find button. The bulbs are powered by three AAA batteries, which are included. A light is only as good as its power source, and Princeton Tec has remarkably continued to use very high quality, brand name batteries in their products, rather than choosing to save a little money by using cheap batteries. This is a good indicator of the amount of pride the people at Princeton Tec have in their lights. The Push light has three settings. The high setting is fantastically bright for a self-contained light, though a serious trail rider will need a light with a longer throw. The amount of light produced by the high setting is enough to ride at a normal commuter’s pace on an unlit surface without over-riding the light. The low setting is ideal for riding on lighted streets, where the purpose of the light is to help drivers see the rider. On this low setting, the light will run for 63 hours. The Push doesn’t aim to change the world, or even the way we look at lights. It’s a light designed to be simple, durable, and reliable at the very affordable price of $49.99. On those counts, though, the Push hits the mark perfectly. Check out the Push and more from this great local company at www.princetontec.com. And for an opportunity to win one of these lights check out our facebook page or follow us on twitter @libertysportmag to find out how. YOUR LOCAL GUIDE TO CYCLING, RUNNING & TRIATHLON

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Knog Party Frank Knog Party Frank: Business in the Front, Party in the Rear If Knog’s new Party Frank bike lock could, it would grow a mullet. A classic, silky party mullet. Party Frank is part of a new line of locks from Australian manuacturer Knog. With mullet-like proficiency, Party Frank is a little bit business, and a little party. The business end is a 12mm braided steel cable to keep your bike secure. The thick stainless steel closure is solid enough to be used as defense against zombies and the three keys are full-size and don’t feel like cheap stamped metal. The entire piece is covered with a durable, flexible silicone so there are no seams or points of entry for prying. The silicone covering also protects your bike’s wicked-sweet, custom Hello Kitty paint job. Frank can also be closed without the key, which is a time-saver over many U-locks which have been on the market for years. The party end starts with 12 color options, with keys colored to match. The lock is also far more flexible than most other cable locks available, which doesn’t seem party-worthy until you realize you can comfortably wrap the lock around your wrist a couple times and make a bracelet for added style between destinations. For that matter, you can even make a sweet necklace that would force Mr. T rethink his pity for you. The keys come on a handy, stretchy, wrist coil, which should be worn at all times (because it makes people think you’ve got a secret). Frank doesn’t aspire to be the most secure lock on the market. He’s your perfect watchdog for errands, commuting, and neighborhood rides, but Frank points to his bigger brothers in Knog’s line when it comes time to leave a nice bike locked up outside a pawn shop overnight. Along the way I was able to find a few other good uses for Party Frank. When I realized my roommate was using my milk, Frank kept the milk jug locked to the shelf in the fridge. When my roommate stole one of my delicious cans of Pennsylvania Dutch Birch Beer, Frank was more than happy to lock the fridge door shut. And when my roommate borrowed my tools to take the door off the fridge, Frank was the perfect size to lock around my sleeping roommate’s neck. I dropped the keys in an envelope, addressed it to him, and dropped it in a mail box. The next day my roommate got the keys in the mail and removed his new “necklace.” Thanks, Frank. Knog’s Party Frank retails for only $20 and is available online and through most local bike shops. You can see for yourself how much fun these locks are by going to www.knog.com.au. Party on, Frank.

Cadence Wrist Rocket Based out of Philadelphia near Boathouse Row, the Cadence Watch Company is no stranger to making watches. While most of their watches are geared towards the rowing crowd, their new watch, the Wrist Rocket, is perfect for keeping track of the time while you're logging miles on the pavement. When I first got the watch, I immediately noticed was that it is BIG. It has quite a bulk to it, but actually doesn't weigh that much, and stayed firmly in place the entire time throughout my runs. Unlike some other watches, its display is large and easy to read. Using an LCD dot matrix instead of standard 8 digit displays, the numbers are clearly outlined and large enough to see just by glancing down at the watch. There is nothing unnecessary clogging up the display; just the time and date. The stopwatch display is even easier to read, just massive numbers taking up almost the entire screen. It's almost impossible to misread the time with this. Because it is lacking speciality features like a GPS and heart rate monitor like some other more expensive watches, it might not be for you die-hard runners. However, if you're looking for a clean, simple, and "locally grown" watch, then the Cadence Wrist Rocket is perfect. The Wrist Rocket retails for $65. You can find more information about this watch and others at www.cadencewatch.com. 28 LIBERTY SPORTS MAGAZINE DECEMBER/JANUARY 2010 LIBERTYSPORTSMAG.COM

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Gaerne Carbon G Myst Plus Cycling shoes are never an easy thing to buy, especially when you think about the role they play in being a critical contact point with the bike. Added into the challenge is the large number of choices that now exist. And unlike running shoes or even street shoes, a really good road cycling shoes can last you years and tend to be a real investment. Gaerneâ&#x20AC;&#x2122;s top of the line Carbon G Myst Plus (for 2011 they are being replaced by the Carbon G Mythos Plus which is extremely similar) are shoes worthy of your investment if they fit you well. Fit is the critical point here. If the road shoes do not have the perfect fit based on your feet, all the cool technology and stiffness wonâ&#x20AC;&#x2122;t do anything for you at all if your feet are crunched or some similar issue. The Gaernes are designed to fit a wide range of feet with an ample toe box, a buckle and strap system for fitting the shoes snugly, and a special heel grip system that keeps the heel snugly in place with no slipping, even when sprinting. The flexible synthetic upper sole is flexible and conforming, while padding on the inside of the shoes adds to the overall comfort, which is a must for longer rides. No noticeable hotspots when using the shoes, regardless of mileage or any other factor. Yes, it is a synthetic upper and not a leather shoe. At first, and given the cost, I was a bit skeptical. The upsides to the synthetic are that the shoes are much easier to clean and breathe extremely well. Plus the synthetic upper, despite some serious abuse, still looks new and not as scuffed as leather becomes. The Gaerne EPS Carbon Fiber Soles are made with a carbon fiber weave that looks gorgeous. More importantly, the soles are very solid but provide just the subtlest give so your feet stay happy. The other bit of info to remember is these are handmade Italian shoes by a company who has been in the business since 1962. They look and feel brilliant. The price tag of $449.99 is on the high end for any shoes, but these will last years and if they fit your feet well, you will be happy you splurged. You can see more photos and additional models at www.gaerneshoes.com.

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Vincero Cageless Waterbottle System Just when you thought you had it all figured out, someone has to go and put a rare earth magnet in your water bottle. What? Why is there a magnet in my water bottle? Won’t it rust? I believe that the people behind Boulder, Colorado based Vincero Designs, manufacturer of the edge16 composite bottle mount, have already thought of that. This innovative system has a rare earth magnet on the outside of the 85g BPAfree bottle that interfaces with another magnet in the edge16 mount. The bottle, named the s24, is shaped to allow it to slide onto the edge16 mount more easily than traditional water bottles would slide into their cages. Vincero Designs has clearly put a lot of thought into this bottle. The wide mouth allows ice to easily slide in. Rather than a traditional lid, the cap has a squeeze valve, making already simplified hydration even easier. The coolest feature of the bottle, though, is the slightly raised logo. By having an embossed logo, which makes orienting the bottle easy, the s24 “tells” you which direction is up, and prevents you from looking like a knucklehead as you try and line up the magnets. Being the late fall, I have tried this bottle out during a cyclocross race and a few trips through the local mountain biking trails. I skipped trying this out on a road ride, because if it can’t hold there, it won’t hold anywhere. I have had mixed success with water bottle retention systems over time and I will often forgo a bottle in favor of a backpack based water system. I did like the ease of use of the system. The install was easier than a typical bottle cage, since there is no cage involved. The interface while riding along was great. I was able to drink from the silicone tipped bottle throughout the cross race, and I made a few sips over the time out on the mountain bike. I did knock the bottle off once during the cross race, but that was my shoulder’s fault. The bottle held up great on my rocky mountain bike rides. I only dropped the bottle once, but to be fair, I have dropped a bottle on that part of the trail before. The many, many features and benefits of this system are faced with one significant drawback. To use the Vincero system, you need the Vincero water bottle, which means you won’t be able to use that sweet Justin Bieber water bottle you picked up. With an MSRP of around $50, this bottle and retention system will put you back what most other composite retention systems will cost you, but no other system is as versatile. I recommend this system not only for cross, but also if the main user of this cage is a roadie looking to keep the clean lines of their bike unencumbered by a cage, or a rider with a small frame that prevents a normal cage and bottle system from fitting. To learn more about this completlety American manufactured system go to www.vincero-design.com.

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"3 &U : 06 5 3JN *4F8* . $ES -Z& T "/ C F B XJ O U F S U J U D I Z L J O Nalini Pro Cyclewear Winter Jacket and Bib Tights There is no excuse to not ride outside through December with all the clothing options out there. Nalini has two great options to help keep the wind and cold at bay. The Blanche Winter Jacket and the Meta Thermal Bib Tights, from their 2011 Winter Pro Cyclewear collection, that will help keep you warm across a wide range of temperatures, are exactly what you would expect from a classic Italian brand.

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The Blanche jacket is extremely comfortable, has three pockets on the back that are easy to get to with ample space in them for your basic needs, and very lighyweight. The Blanche works extremely well for wind breaking protection and is good on its own with a long sleeve jersey underneath down to 45Â° and with a thermal base layer could easily be worn on even colder mornings. Also important is style, the Blanche jacket looks great both on the bike and off, no problems wearing it out with jeans in the fall. The Meta Thermal Bib Tights will become your best friend for those long Saturday winter rides. The tights are rated down to a chilly 15Â° and can be worn into the mid50â&#x20AC;&#x2122;s before they start to get a bit too warm. They are very tight to the body which helps keep the warmth in yet move well at the key points (knees and hips.) Made of various fancy thermo fabrics, and not to make light of the science in them, but the bottom line is these do their job well and provide lots of protection. The Meta tights have an extremely comfortable chamois and just feel great. While being towards the top end of the bib market on cost, they provide very high-quality performance that will last a very long time. For more information go to www.albabici.com.

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Clif Bar Wrapper Messenger Bag So that's what TerraCycle did with those Clif Bar wrappers I sent them. If you've been trying to figure out what to do with all those wrappers, or at the very least felt less green every time you throw one out, TerraCycle, one of the earliest innovators in upcycling (taking something and making a higher level use for it, if possible using it in its original form), have come up with an alternative. First with Clif Bar, then with Kashi, Bear Naked, and Odwalla: Collect the used packaging and other hard to recycle materials and turn it into new products like this messenger bag. How? They have what are called “Brigades,” which are free collection programs where people like yourself can collect and send in, postage paid, all those energy bar wrappers and granola packaging you’ve got, earning 2 cents per item towards the school or charity of your choice. And TerraCycle have collected massive numbers of wrappers already, saving them from landfills. That's great and all, but what about the bag? What we like best about the bag is the simplicity and durability of it. The messenger bag has one large compartment and no pockets on the inside, perfect to keep in the car for those grocery trips or short walks around the neighborhood. The strapping is heavy duty and the Clif Bar wrappers are extremely durable. Plus, just as important, it is a fun unisex bag to walk around with that people notice. To see a full line of everything TerraCycle makes from wrappers and more go to www.terracycle.net.

Chrome Dresden Shoes Chrome makes some of the most stylish urban cycling clothing out there and they don’t disappoint with their new Dresden suede shoes. The Dresden is the well-dressed suede older brother to their ever-popular Kursk model. There was a bit of a fight around here when these shoes came in as to who was going to review them. I won’t reveal my winning methods, but let’s just say I still get dirty looks when I wear these to the studio. Built for style, comfort and function, the Dresden is a multipurpose shoe, which is key when the dollars are tight. The suede uppers are classy enough for the office, and the comfortable interior combined with a bit of arch support make for a great walking and bar hopping shoe. At the base of it, the Dresden is still a serious urban cycling shoe that’s meant to be ridden in and stomped on. Some of the details include reinforced midsoles, low-profile toe box design for pedal cage clearance, lace garage to keep them out of the chain and even steel aglets to keep the shoelace tips in tact. The Dresden is available in black, grey, and olive and retails for $80. You can find out more about them at www.chromebagsstore.com and keep on eye out for them popping around town on our Facebook page.

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Udderly Smooth Chamois Cream The people at Udderly Smooth have been making excellent moisturizer for cow udders for years. Thanks to their Udderly Smooth Chamois Cream, cyclists can now give the same amount of care to their own undercarriages. The greaseless formula has a very clean, light scent. It comes out of the 8oz tub fairly thick, but becomes fairly thin with application. Because Udderly Smooth doesnâ&#x20AC;&#x2122;t have that menthol tingle that many chamois creams have, it has gotten excellent reception from female riders. The cream seems to be just about perfect for shorter rides, but after rides of two or more hours, or in particularly rainy or sweaty conditions, you may find yourself needing to reapply. Udderly Smooth also seemed to be just the right viscosity for runners looking to prevent chafing. The more expensive, extremely thick creams can sometimes feel like too much for runners who appreciate a minimalist feel. Udderly Smoothâ&#x20AC;&#x2122;s 8oz tub will last most riders for months, making it well worth the $10 investment (about half the cost of some of the more popular brands). If youâ&#x20AC;&#x2122;ve never tried using chamois cream, youâ&#x20AC;&#x2122;re missing out on a world of comfort. Fortunately, your local bike shop will be more than happy to enlighten you. They probably will not, however, apply it for you. Get all the details at www.udderlysmooth.com.

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REWARD FOR READER FEEDBACK We want to hear from you! Our friends at Rudy Project have been kind enough to help us out with this special offer. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new Wingspan TimeTrial helmet ($300 MSRP) OR a new 2010 Ability sunglass ($175 MSRP) â&#x20AC;&#x201C; worn by the Pros in and out of competition â&#x20AC;&#x201C; your choice. Just email your idea to info@libertysportsmag.com and put in the topic field â&#x20AC;&#x153;Reader Feedback.â&#x20AC;? To learn more about Rudy Project Special Offers, see their complete award winning product lineup or find a dealer near you, visit www.e-rudy.com.

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Vasque Mindbender GTX The Mindbender GTX, a new offering from American shoe manufacturer Vasque, is a serious trail shoe which pairs phenomenal stability with reasonably low weight. The shoe also features a Gore-Tex lining to keep the creek out of your socks. The first thing I noticed, other than that sweet musk of new shoes, was the huge amount of room in the toe box. The arches are more geared for a flatter-footed runner, but many runners have reported loving the shoe despite their narrow feet and higher arches. Vasque’s approach is to match a roomy toe to a low-volume heel. The narrower heel keeps the foot in the proper position while the toe box allows for the foot to expand during push-off. The room in the fore end of the shoe is a great feature for runners whose feet swell, which is a common problem among ultra-runners. The shoe also provides enough room for runners who wear toe socks, which I’ve found take up slightly more volume. Part of the shoe’s stability can be attributed to the low profile of the sole, much like I’ve lowered the suspension on my 1992 Toyota Tercel for added stability and awesomeness. The sole never seemed too stiff, yet I didn’t feel like I needed additional protection from the small rocks that the trails of Pennsylvania seem to offer in abundance. Rarely are shoe manufacturers able to find the right balance of stiffness and protection, but Vasque has done it with the Mindbender GTX. At $130, this is not a cheap shoe, but Vasque has a reputation for quality. This is a shoe which will keep your feet happy and protected for many, many miles. The Mindbender GTX is available at specialty running stores and online. You can learn more at www.vasque.com.

Sock Guy Wool Socks and Arm Warmers We will be staying warm in style this winter thanks to our friends at SockGuy. SockGuy has a whole line of socks, all different lengths and materials, but with one thing in common, fun. Their socks and arm warmers bring a bit of color and humor to your rides (and wearing these to work can put a smile on your face when you’re stuck in that meeting and dreaming of being back on two wheels.) The wool crew socks we tried were 6” high and made from Turbowool, a mix of merino wool and an acrylic, that is both moisture wicking and very warm. The socks are designed to fit a wide range of feet and hold up well over time thanks to reinforced heels and toes. The arm warmers are made from an acrylic fabric that is extremely comfortable. The arm warmers stay in position thanks to clingy arm cuffs at the top that still allow for an easy roll down as the weather, or the ride, heats up. The articulated mid-section keeps them from bunching at the elbow and wrist bands are nice and wide. These arm warmers will stay right where you want them for the whole ride. Have some fun this winter while keeping warm by checking out all of the designs available at www.sockguy.com.

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Laplander Bags Often times I find that bags designed for short commutes or city use often do not have the capacity that I need. I have a 26-mile round trip commute, I need to carry a computer and often need to change head to toe twice a day. I have become a smart commuter over the years, and I pare down what I need to the basics, but my basics still take up a good amount of space. When I first saw the Philadelphiamade Laplander bags, I thought they were beautiful bags, but not quite ready for my commute. I usually use heavy duty touring bags that are designed to go across the country, so I expect quite a bit. I got what I expected out of this bag. Not only is the bag amazingly beautiful, but it also functions very well for my commute. From the waxed canvas construction to the hardcore stitching to keep the leather handles and straps in place, these bags are no slouch in any way. The price of these bags is really the only weakness. A price tag that is about 30 clicks above $200 is quite a chunk of cheddar to drop on pannier bags, but remember these bags are the real deal while also providing quite a fashion statement. You can see their full line of gorgeous bags at www.laplanderbags.com. You would pony up for a nice suit, right?

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