August / September 2009 Liberty Sports Magazine by Liberty Sports Magazine

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17 18UNIVEST GRAND PRIX GUIDE

6 Letter From The Editor 8 Trail Mix 12 Tyler’s Journal 14 Training 30 Calendar of Events Powered by:

34 Food & Nutritition 36 Choice Gear

F E AT U R E S

TRAINING: JOE FRIEL

PREPARING FOR RACE DAY

17 Univest Grand Prix Offical Race Guide Join us for the Univest Grand Prix on September 11-13 26 Easy Steps to Prepare for Race Day 10 tips to make your next event a great one.

364 West Trenton Avenue Morrisville, PA 19067 215.736.3350 info@bikeking.com Hours: Mon-Fri 10 to 7pm • Sat 10 to 5pm

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LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

Photo by Anthony Skorochod

20th Year

You crossed the line. Now it's my turn.

Join Team LIVESTRONG by participating in the LIVESTRONG Challenge, the Lance Armstrong Foundation’s signature fundraising event. August 23 | 5K run/walk & 10-, 20-, 45-, 70- or 100-mile ride Start/Finish | Montgomery County Community College, Blue Bell, PA

GO AHEAD. PICK A FIGHT. Register today at LIVESTRONGCHALLENGE.ORG

P H I L A D E L P H I A,

P A

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

I WANT TO TALK TO YOU ABOUT INSPIRATION. Cliché I know, but it’s a concept I believe every athlete struggles with. Inspiration is what gets us up at 5am to squeeze in our morning workouts before a hectic workday, inspiration is what keeps your head held high when you aren’t sure if you can do another interval. Inspiration is behind every great athletic achievement, and missing from every failed attempt to achieve what others would call impossible. What is your inspiration? Why do you put yourself through pain in search of small, incremental achievements? I don’t care about your VO2 max, your threshold wattage, your 5k PR or your quest for negative splits. I want to know why you lace up your shoes in the morning before 99% of the population is awake and head out the door.

Dan Lavelle Associate Publisher

For me, it is the simple thought of suffering. For me, it is a mental image of a young man not much older than myself curled in the fetal position in his hospital bed after his third and final round of chemotherapy on the 6th Floor of the Ambramson Cancer Center at UPENN. Suffering. I push my mind and body to their limit to feel alive, in his memory and in the memory of every single person ever affected by cancer, to know that after every workout I will bounce back stronger and more capable. For me, inspiration is Ryan Oelkers and the amazing kids he has amassed to form the Cadence Cycling Foundation. Ryan took underprivileged children out of their homes and gave them the opportunity to be free of societal restraints by simply riding a bike. I’ve been blessed enough to coach these kids and I see their drive to become great individuals, to be the next Lance Armstrong or even the next Ryan Oelkers. I see a powerful motivation in the eyes of Jose, Daiquan, Dante, Kim and Samaj and it inspires me. Liberty Sports Magazine is my new home and I am glad to be on board as Associate Publisher. I love the athletic community and all it does to give back a piece of itself to make everyone healthier, happier, and more inspired. My hope is that I bring my inspiration to this magazine so that it continues to grow with better content, more readers, and a stronger voice. I look forward to meeting every one of you, our devoted readers, and hope you enjoy the issue as well as our special race guide for the 2009 Univest Grand Prix. L

Designed by Bart Yasso of RUNNERS WORLD Magazine and member of the Running USA Hall of Champions. Runners will love the scenic course, designed by a runner for a runner. ''It's one of the pre est places I've ever run and I've run all over the world. 22% of our runners qualified for the Boston Marathon.'' – Bart Yasso The LVHN Marathon helps people with disabili es, like au sm, down syndrome and cerebral palsy, live and connect in their community.

6 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com

ASSOCIATE PUBLISHER Dan Lavelle dan@libertysportsmag.com

CYCLING EDITOR Drew Eckstein drew@libertysportsmag.com Kristin Gavin kristin@libertysportsmag.com

MULTI-SPORT EDITOR Stephen Brown multisport@libertysportsmag.com

RUNNING EDITOR Joseph Kulak running@libertysportsmag.com

SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase swimming@libertysportsmag.com

CREATIVE Brian Soroka, Creative & Layout Director brian@libertysportsmag.com

ADVERTISING dan@libertysportsmag.com matt@libertysportsmag.com

EVENT LISTINGS

“Whether you are training for cross-country, the Distance Run or The 3-DAY walk…”

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STAFF PHOTOGRAPHERS Laurence Kelly, Todd Leister, MLKimages, Michelle May, Anthony Skorochod, Dennis Smith, Todd Wiley Sports

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ANALYSIS AND ADVICE.

USING OUR EXTENSIVE KNOWLEDGE OF BIOMECHANICS, WE

THE RESULT... FINALLY, A SHOE THAT FEELS LIKE IT WAS LSM omissions and corrections: The staff of Liberty Sports Magazine would like

MADE FOR YOU.

to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 7

TRAIL MIX

Team DRT/Deep Blue Rides To Raise Brain Tumor Awareness In 2004, Kelly Heinz-Grundner died at age 31 after a two-year battle with a brain tumor. The following year, her husband Chris Grundner established the Kelly Heinz-Grundner Brain Tumor Foundation with the goal of raising awareness, so that patients affected by brain tumors might be diagnosed sooner. “This is something that was largely unaddressed by the brain tumor community and KHG was specifically designed to fill this gap,” Chris explains. This year Team DRT/Deep Blue rides in support of KHG in the tri-state area, helping to bring awareness of early diagnosis to the masses.“I am so pleased and touched by the support of my team,” says Chris Grundner.“They’ve been supporting the foundation ever since it started, so this is definitely a crowning moment. There is no question that the team’s support will go a long way in helping us get the word out about this terribly dark disease.” Led by local cyclist and cancer hater Ed Weirauch, we think Team DRT/Deep Blue deserves your support because they embody everything that is inspirational about our athletic community. To get involved with Team DRT/Deep Blue and KHG email Ed Wierach, edweirauch@earthlink.net or visit www.GetYourHeadInTheGame.org

Spokespeople SpokesPeople offers locally handcrafted jewelry and accessories that incorporate recycled bicycled parts. Founder, Sue Ellen Klein, combines bike parts with buttons, beads, charms, bottle caps, vintage pieces – ‘whatever works from a design perspective’ – to create items that are fun, funky, and totally unique. All profits benefit Neighborhood Bike Works, a youth development organization in West Philadelphia, of which Klein was a founder. A key aspect of the project is to promote civic engagement by encouraging each of us to ‘be a vehicle for change’ by Speaking Up! and Speaking Out! for the things we care about. By taking a stand to create the change we want to see, Klein believes that each of us can help make the world a better place. (Klein previously worked as Director of Community Programs at the White Dog Cafe, where good food was combined with programs on key social issues to promote activism and advocacy. She was also past chair of White Dog Community Enterprises and serves on the grantmaking committee of Bread and Roses Community Fund.) A number of area artists participate in the SpokesPeople project. Kate Duncan assists in jewelrymaking; NBW instructor Catherine Bergeron imaginatively welds display pieces from bicycle parts; Caresh Walker of SoulPurl77Design creates elegant stained-glass mirrors using recycled bicycle cranks. For more information, including upcoming events and local retailers, go to www.beaspokesperson.org or contact Sue Ellen at info@beaspokesperson.org.

Committed to Sustainable training for you and the environment Weekly, Coached Open Water Workouts - Summers Weekly, Coached Pool Workouts Training Opportunities for Triathletes & Swimmers Video Clinics Open Water Clinics Individual and Group Training Programs for Endurance Athletes through Synthesis Training

www.oceancityswimclub.org earth - water - mind - body

8 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

Finish with more character than when you started. From the moment you cross the start line, you know that crossing the finish line will be one of the best moments of your life. This is the WALT DISNEY WORLD® Marathon Weekend presented by CIGNA – with spectacular races through the most magical setting in the world. It’s an entire weekend filled with competition and fun starting with Disney’s Health & Fitness Expo and ending when you cross the finish line to earn the exclusive Mickey Mouse, Donald Duck, or Goofy medals! If that doesn’t motivate you to new levels of character, nothing will. For more information or to register online visit disneyworldmarathon.com.

January 7-10, 2010 © D i s n e y

TYLER’S JOURNAL By Tyler Wren

Late summer is always a tenuous time for domestic professional cyclists. We ponder our future in the sport as contract negotiations loom and rumors abound. This year is particularly perilous, as many professional races and teams have been affected by the economic downturn, and prospects will surely be bleak for much of the American peloton. Very few of us are involved in this sport for the money. Indeed, nearly all domestic professionals face a substantial financial opportunity cost in racing bikes for a living versus other opportunities we might pursue. In my own view, I race because I love being fit, traveling, competition, and the endless pursuit of perfection on a bicycle. Well, that and the seemingly limitless supply of olive oil from Colavita and red zinfandel port from Sutter Home, my team’s two main sponsors. But, we also have to pay the bills, and, in a sport without minimum salaries, there is a baseline number that each of us needs to earn in order to make this lifestyle possible without moving back in with mom and dad. The financial relationships between most professional teams and their sponsors are often just as tenuous as those between the riders and their teams. It has always seemed to me that a cycling team is an affordable, effective marketing tool, but most teams rely on anecdotal evidence rather than hard numbers to give a picture of the sponsors’ returns on their investments. I do my best to patronize companies that support professional cycling. In addition to cooking with Colavita olive oil and drinking Sutter Home wine, I support my competitors by buying Jelly Belly candy to satisfy my sweet tooth, cleaning my apartment with a Bissell vacuum, driving a Saturn (purchased when they sponsored a team),

and navigating with a Garmin GPS. There are many more ways for us to support cycling, like banking at Univest, staying in an Empire hotel when we visit New York City, or wearing Columbia sportswear. Because the analyses are so anecdotal, I urge you to not only support all of these sponsors, but make the salespeople aware of why you are choosing that product. The winding down of summer always brings me thought of the Univest Grand Prix and (of course!) cyclocross. The latter will certainly be a focus of mine this year, and I’m sorry that I’ll be racing the Tour Of Missouri during the Univest Grand Prix weekend although it will always have a special place in my heart. The focus of this month’s issue, The Univest Grand Prix was one of my first tastes of real cycling competition in my second year racing competitively. Lining up against strong European teams on roads that I knew in Southeastern Pennsylvania was both intimidating and exciting. The race course had a roulette nature for me; knowing the terrain behind each potential turn but being unaware of the exact route. I did not finish that edition, but I made it a goal for the following year and nearly took home the best local rider award. Like it’s cousin, the Philadelphia International Championships here in Philadelphia, the Univest Grand Prix showcases our beautiful corner of Pennsylvania. With an expansion into Allentown for a Team Time Trial for 2009, I have no doubt that I’ll be back for another crack at the Univest Grand Prix and the Alp D’Rosenberger! Thanks for reading, Tyler Tyler Wren is a professional cyclist for the Colavita/Sutter Home Men’s Professional Cycling Team presented by Cooking Light 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.

12 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

CYCLOCROSS CLASS! Price: Dates:

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TRAINING

INTERVIEW WITH JOE FRIEL AUTHOR OF “THE TRIATHLETE’S TRAINING BIBLE” By: Thomas Wood Every amateur triathlete has pondered the correct training methods needed to achieve their goals, and many times the abundance of information can be horribly confusing. Whether you are a short distance triathlete or a seasoned Ironman, you have surely debated the merits of quantity versus quality in your swimming, cycling, and running training. To shed some light on the latest and most innovative triathlon training methods, we sat down with Joe Friel, legendary coach and author of, “The Triathlete’s Training Bible”. TW: Triathlon is very popular right now. You specialize in cycling but have written a book, “Triathlete’s Training Bible”. Do you believe triathletes should have cycling specific coaching, and how should it be balanced amongst the other two disciplines? A: Cycling in triathlon is considerably different than road cycling and requires unique training methods. Triathletes who decide they want to improve their cycling by doing bike road races are making a big mistake. They will be training systems that will never be called upon in a triathlon. It’s not even the same as time trialing, although somewhat closer. Triathlon cycling is always aerobic and seldom even approaches the anaerobic threshold. The outcome in a road cycling race depends very heavily on two- to three-minute episodes that are highly anaerobic. The successful road cyclist devotes a significant amount of training to these episodes. Balancing cycling with running and swimming is a resource challenge for the triathlete. The resources the athlete has are time and energy. These are always in short supply. The starting point for spending these resources, especially time, is 50% bike, 35% run, and 15% swim. That’s modified depending on the athlete’s strengths and limiters. For someone who is an average swimmer and good cyclist but a poor runner the spread may be something such as swim 15%, bike 40%, and run 45%. But always keep in mind that more time can be saved in the bike portion of the race than in either of the other legs due to its usual length. TW: Your books cover all aspects of training for both triathletes and cyclists. What would you say is the single most important piece of information your book covers that would help out novice athletes in both sports? A: The basic philosophy of training expressed early in my books is the single most important point: Do the least amount of the most specific training at the appropriate times that produces the desired results. Everything else has negative consequences and will eventually lead to breakdown from injury, illness, burnout or overtraining. The challenge, of course, is to determine amounts, specificity and timing. This is where the athlete’s experience is critical. Lacking such experience (and the discipline to heed it) the other option is to hire a coach to make training decisions. For most athletes this is the best option.

TW: How important is weight training for an amateur triathlete, and at which point in the year is it most effective? We’ve been a part of some hot debates and want to settle the score. A: I believe that strength training can be very beneficial for all athletes regardless of their sports. With a few exceptions, I have athletes work on their strength, traditional and functional, throughout the year. In the early base period there is a much greater emphasis on strength work than in the rest of the season when resources devoted to it diminishes. When done right, strength training increases power, reduces the risk of injury, stabilizes joints, improves balance, enhance posture, and reduces the effects of aging. The exceptions are those athletes who have very limited time and energy for training. Triathletes with less than about eight or nine hours to train weekly will find it difficult to train adequately for three sports and strength train. Given such a conundrum, the athlete should opt for the specificity of swimming, cycling and running. TW: Most triathletes have an area at which they excel among the three disciplines, how do you recommend training so as to develop the lesser sports while still capitalizing on their strongest discipline? A: If one of the sports is a significant limiter to performance then more time and energy must be devoted to it. Those resources are best taken from the athlete’s strongest sport. Then to maintain the performance of the stronger sport the training for it must be highly specific. This generally means that the intensity of these workouts will be higher than it would be if there was more time being devoted to it. TW: Most of us hold down full time jobs and a family. What advice can you give to someone who might miss some workouts every month, or do you have a general rule of thumb for missed workouts? A: In the final analysis (i.e., race day) a missed workout means nothing. When a session must be missed proceed with training as if nothing out of the ordinary happened. Missing four or fewer days of training is not a huge problem. The problem comes when workouts are regularly missed or several workouts must be skipped due to other responsibilities such as work or family, or due to illness or

14 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

injury. When five to seven days of training are lost then the athlete needs to return to the training they had been doing one week earlier. If more than a week of training is lost itâ&#x20AC;&#x2122;s usually a good idea to return to the previous mesocycle of training, or at least the latter two weeks of it. If four or more weeks of training are lost then the athlete should return to base training with an emphasis on aerobic endurance, force, speed skills and the early stages of muscular endurance training. TW: I know you are a big proponent of power meters. How important are they to you as a coach, and how have they affected the bike leg of most triathlon events? A: I require everyone I coach to have a power meter. Itâ&#x20AC;&#x2122;s more for me than the athlete, although I know the potential for improved performance is enhanced when using one both for training and racing. It is much more precise and more closely related to performance than is heart rate. Those who know how to use a power meter in a race have a great advantage. They are more likely to pace appropriately and achieve their goals. TW: Do you have a strategy for keeping triathletes from becoming slaves to their power meters or heart rate monitors? In a sport that requires complete precision, people seem to become so attached that they cannot ride or run without an electronic device as a pacer. A: The bottom line is that the athlete should be able to pace correctly even if the battery dies during a race. Once the athlete has

learned what proper race pacing feels like I will sometimes have them put a piece of tape over the power display and do pacingspecific workouts, such as intervals or tempo, without anything other than perceived exertion to go by. Then post-workout we analyze the data file to see how close they came to our purpose. TW: In your book you talk about being able to peak for certain races or certain times of the year. How long does one of these peaks usually last and how many can you have a year? A: If the athlete knows what he/she is doing then the peak can last for one to three weeks. But the longer the duration the less likely success in the latter races is. Most self-coached athletes best aim for only a one-week peak. Given that you must taper for one to three weeks for each A-priority race, which means a loss of fitness, most athletes are best off doing up to three such races in a typical season. L Joe Friel is an expert endurance sports coach. He is best known as an elite triathlon and cycling coach and author of The Triathlete's Training Bible, The Cyclist's Training Bible, The Mountain Biker's Training Bible, Going Long: Training for Ironman-Distance Triathlons, and Your First Triathlon. He holds a masters degree in exercise science, is a USA Triathlon Coach and is USA Cycling certified elite-level coach. Visit his blog, http://www.trainingbible.com/joesblog/blog.html

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 15

The Univest Grand Prix was born in 1998 out of a desire by Univest to find an event that would unite the communities they serve in a day of fellowship and cooperation. I remember meeting with the Indian Valley community leaders in late 1997. Somehow I talked them into a televised international bicycle race, inspired by Philadelphia’s US Professional Championship, but focused on amateurs. When the idea of creating a great race in the European tradition was proposed, the town fathers didn’t blink an eye. They wanted a great bike race, and we delivered. It had both local and national television from the start, live radio, engaging print media, and unrelenting fan support. The race immediately became the unofficial amateur championship of North America with teams from Canada, Mexico and the US fighting tooth and nail for victory with our European imports. The race is especially geared towards spectators, and represents my personal vision of how European cycling needs to be transformed for a USA audience. The Univest GP 2009 will offer a tight team time trial, short finishing laps for the road race, and a longer criterium, one that has space to allow real team tactics to come into play. We have successfully married the beauty of long European road racing with the high-octane, spectator friendly criterium racing that America is known for. We are now up to 18 municipalities in three counties, our TV coverage is second to none in North America and our children’s programs are expanding. We have persevered through hurricanes and expanded into a new city for 2009 due to our tremendous fan base and loyal sponsors. The Univest Grand Prix is a terrific weekend, one that opens the racecourse to families, whether through the Cyclosportif or the children’s races, and gives the most intimate access to a professional race that you will find. Jumbotrons, local food and, above all, great racing nestled in a warm, community feeling, that is the Univest Grand Prix. Hope to see you there,

John Eustice

SPONSORED BY

To register go to BikeReg.com and search for, “Univest Grand Prix Cyclosportif”

Benefiting

WWW.CYCLOSPORTIF.COM

Photo by Scott Schaffrick

2009 UNIVEST GRAND PRIX

1 STAGE 1: TEAM TIME TRIAL 7.8 miles/12.2K Allentown, Lehigh County, PA Friday, September 11, 2009 Start/Finish: Hamilton St. & 9th St. Rider Staging: 10:45pm First Team: 11:00am Last Team: 1:46pm

2 STAGE 2: SOUDERTON ROAD RACE 99.5 miles/160K Souderton, Montgomery County, PA Saturday, September 12, 2009 Start/Finish: Main Street, Souderton, PA Rider Sign-In: 9:45 am Call to Start: 10:35 am Start Time: 10:50 am Peloton returns to Souderton/Telford: 1:15pm Classification: UCI America Tour, USA Cycling Pro Tour

For the first time ever, the Univest Grand Prix is a UCI 2.2 Stage Race, joining America’s true road classic in Souderton, PA with a grueling 7.6 Mile Team Time Trial in Allentown, PA. Rounding out America’s toughest three days of racing will be the always-popular Doylestown Criterium, held on September 13th. Held in three counties (Montgomery, Bucks and Lehigh) over three days with the team tme trial and road race comprising the UCI Stage Race, the 2009 Univest Grand Prix is sure to thrill. Here is an insider’s glimpse at the race:

3 DOYLESTOWN CRITERIUM 50 miles/80K Doylestown, Bucks County, PA Sunday, September 13, 2009 Start/Finish: Main St. & Court St., Doylestown, PA Kid’s Race: 10:00 am Call to Start: 10:35 am Start Time: 11:00 am Finish Time: Est. 12:50 pm

Around the world the team time trial is regarded as an art, and now the Lehigh Valley will experience the event first hand. This race is a perfect mesh of precision, strength, team unity and aerodynamic efficiency. Teams of six riders will work together to achieve the lowest possible time as they cover two laps of a 3.8-mile course, with the first rider across the line on the fastest team wearing the first Univest Grand Prix yellow leader’s jersey. Teams will start in 2-minute intervals with three teams on the course at any given time.

www.univestgrandprix.com

Official course of the

With a newly crowned leader from the team time trial, riders will take to the roads of Souderton to play their remaining cards during the second stage of the Univest Grand Prix. Will the jersey switch shoulders over the 99.5-mile course? Strong riders and motivated local pros will be sure to attack repeatedly to shake the stronghold of the peloton, fighting for their own chance at victory.

3 Rounding out three intense days of European-style racing is the Doylestown Criterium on September, 13th. Riders will gear up for a short course criterium on the streets of Doylestown, racing for victory on the penultimate day of the Univest Grand Prix. Riders will complete 36 laps of a 1.4-mile circuit with the Start/Finish at the intersection of Main Street and Court Street, approaching speeds of almost 40mph just inches away from the spectator barricades.

2009 UNIVEST GRAND PRIX JERSEY DESIGNATIONS

Photo by Anthony Skorochod

2009 UNIVEST GRAND PRIX

RACE FEATURES

UNIVEST GRAND PRIX RACE LEADER JERSEY

Cycling and Community Expo Friday, Sept. 11th in Allentown: 10:30am – 3:00pm Saturday, Sept. 12th in Souderton: 10:30am – 3:00pm Sunday, Sept. 13th in Doylestown: 10:00am – 2:00pm Be sure to check out the race expo each day for the latest and greatest products and services that the health and fitness industry has to offer. There is absolutely no charge of entry and many new cycling products will be on display. The expo is a great event that brings both community businesses and groups together with the cycling industry for a fun filled gathering. You won’t want to miss it!

Kid’s Races Saturday, Sept. 12th in Souderton: 12:00pm Saturday, Sept. 12th in Lansdale: 10:00am Sunday, Sept. 13th in Doylestown: 10:00am Whether your child has big wheels or training wheels, the Kid’s Races happening all weekend will be a blast. Kid’s races will be held in Souderton, Lansdale and Doylestown, and are open to any child Age 3-13 with a helmet and a working bicycle. The children will race down the finishing straight and under the finish banner while the entire crowd cheers them on as if they were real pro riders!

UNIVEST GRAND PRIX SPRINT LEADER JERSEY

Cyclosportif Saturday, Sept. 12th in Souderton: 8:00am Every year hundreds of amateur cyclists take to the roads of Souderton just hours before the professional race to ride the course as a part of the Univest Grand Prix Cyclosportif. This is America’s only true Cyclosportif, modeled after the famous L’Etape Du Tour in France and Ghent-Wevelgem Cyclosportif in Belgium. If you’re an amateur cyclist, no matter your ability, you need to ride the Cyclosportif this year. For more information go to BikeReg.com and search for “Univest Grand Prix” or follow us on Twitter at, www.twitter.com/UnivestGP.

www.univestgrandprix.com

UNIVEST GRAND PRIX BEST CLIMBER JERSEY

You have trained long and hard for your big race. You have sacrificed happy hours, desserts, and a little extra sleep for months to make sure you meet your race day goal. You have sunk a small fortune into running shoes, running gear, drink mix concoctions, energy bars and gels. However, your race isn’t over until it’s over and you cross the finish line with your hands raised. Don’t let poor judgments or the lack of common sense in the eleventh hour cause you to fall short of your mission. Following these easy tips will not only help keep you healthy as you lead into the big day, but will also minimize your race day jitters and get you to the start line locked, loaded, and ready to rock.

Taper Tapering or reducing your training volume as you approach your event is a key factor to your success. The longer the race, the longer the taper period should be. Do not try to cram a few months of training into the two weeks leading up to your race.

Your body does not adapt to training by cramming. Overtraining is a sure-fire way to injure yourself and it is always formula for failure.

Hydrate Proper hydration and nutrition are always critical but for many people, excitement takes over and they forget to sufficiently eat and drink during the couple of days leading up to the race. You must make a concerted effort to eat and drink, no matter how nervous or jittery you may be. Walk around all day with a bottle filled with your favorite sports drink to remind you to sip frequently.

Rest Rest is very important leading into a race. However, it is not uncommon to be restless the night before the big day. Fret not, and be sure to get some extra rest 2 to 3 days prior to race day to make up for those night-before jitters. And even if you cannot sleep, stay off of your feet and REST as much as possible.

26 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

Lay Out

Hydrate – Take Two

Do yourself a favor and lay everything out the day before the big day. This includes your running shoes, socks, shorts, top, race bib number, and timing chip. Additional things to consider are; sunglasses, running cap, potential bad weather gear, and venue directions. Do not leave anything to chance on race morning, be maniacal about your preparation. Cover all of your bases the night before.

We’ve already talked about the importance of proper hydration leading up to a race. It’s also important to take advantage of those water stops that are strategically placed along the course while you are racing. This is another area where excitement or the flow of the race can take over and people just don’t think to hydrate. If need be, slow down or even walk a few steps along the water tables to ensure you are taking in enough fluid. The time that you will lose as a result of slowing down or walking will easily be made up by the fact that you have kept adequate fuel in the tank.

Earlier Than Early Race morning traffic and parking are always X-factors that can ruin your morning in a jiffy. Don’t let that happen. Do your homework and get a feel for what time registration or packet pick up opens and expect ample delays. The last thing you need is a two-mile sprint from some remote parking area to the start of the race. Be early, be safe!

Creature of Habit Do not try anything new on race day that you did not use during training. This is a common mistake especially at events that have large vendor expos that load you with new and exciting products. Novice runners tend to use that time to shop for that new energy gel or new pair of running shoes. Race day is not the time to try anything new. Use your training time to experiment with what works and what doesn’t, being a creature of habit will save you from any race-day nutritional mishaps.

Chow Down After you cross your finish line and have had a chance to celebrate and savor the moment, it is important to get some real calories in you. Your recovery will be much swifter if you can get some good balanced calories in your system within 45 minutes of your finish. If you aren’t sure what to eat post-race, visit the nutrition section at libertysportsmag.com for details.

“Don’t let poor judgments or the lack Big Thanks I cannot speak long enough or loud enough of common sense in on this topic. Races require hundreds, if not the eleventh hour thousands, of volunteers who work tirelessly to cause you to fall short make sure the athletes have a smooth and of your mission.“ memorable event. They are up

Proper Seeding Most races are self seeding, meaning you line up in the start pack according to how fast you think you will run. Faster runners should line up in the front and slower towards the back. Seed yourself accordingly. Don’t line up with 5-minute milers if you expect to run 9-minute miles. This can create an unnecessary sense of anxiety that will not be conducive to having a good day, all you can run is your own race. Remember that most races are timed with electronic timing chips worn on your running shoe, so your official race time will not start until your chip crosses over the mat at the start line. For most of us there should be no great rush to get out of the gate, the race is won on the finish line not the start line.

at the crack of dawn and work long after you have crossed your finish line. Without these people there would be no running or multisport racing. Be courteous and thank these people with everything that you have. They have worked very hard so that you can realize a dream, be sure to give thanks. These tips may seem simple but they can literally make or break your race. Hopefully you will find these useful and will practice them at your next event. They are guaranteed to help eliminate some of the unforeseen little things that can wreak havoc on the best plans. Train safe, race smart, and thank the volunteers. See you at the races!

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 27

Philadelphia Bicycling Weekend

T Two wo Great Bicycling Ev Events Events One Amazing Weekend Wee eek kend

13TH ANNUAL SCENIC SCHUYLKILL CENTURY

TD BANK BIKE PHILLY

Saturday, September 12 th

Sunday, September 13 th

Join 1,000 fellow cyclists for a picturesque tour through some of the most beautiful and quiet roads the Greater Philadelphia area has to offer.

Want the camaraderie of fellow bicyclists or enjoy a family-outing on car-free Philadelphia streets? Ride through historic neighborhoods and hidden corners of Fairmount Park.

• Spoil yourself to a scenic 25, 40, 65 or 100 mile route, with mechanical and SAG support. • Treat yourself to breakfast at the start, our five rest stops and a pizza bash at the finish. • Register by 8/31 for discounted rates and gift. Presented by the Bicycle Club of Philadelphia

WWW.PHILLYBIKECLUB.ORG

• Take pleasure in two hours of car-free bicycling through the City. Extend your ride to 35 or 50 miles on shared roads. • Enjoy post-ride festivities, music, food and prizes at the Finish Line Festival in Eakins Oval. • Register by 8/31 for a discount. Presented by the Bicycle Coalition of Greater Philadelphia

WWW.BIKEPHILLY.ORG

Receive a discount when you register for both events!

Sep 27. Wildlands Challenge Adventure Race Adventure Racing/Adventure Sports Run, Mt Bike, Canoe. Level: R. 9am. Reading, PA. ibulrich@aol.com www.makebreak.com 610-775-4614

CYCLING EVENTS Cycling - Mountain and Cross Ongoing August-Dec. Kewick Cycle Sunday Mountain Bike Group Ride. Level: C, F, A. 9am. Valley Green Inn,Phila. PA salesstaff@keswickcycle.com www.keswickcycle.com August-Dec. 2009 Bikesport Sunday MTB Ride Cycling – Level: A, F. 9am. Green Lane Park, PA info@bikesportbikes.com. www.bikesportbikes.com. 610-489-7300

LISTING KEY

(E) = (B) = (R) = (CH) = (F) = (RF) = (C) = (A) =

ENTRY LEVEL BEGINNER RACE CHARITY FUN RACE, FUN CHALLENGE ALL LEVELS

ADVENTURE RACING EVENTS Ongoing Feb-Dec. Tehnical Climbing Skills Training. Level: F, A. By appointment. Indoors or Outdoors, Doylestown, PA. www.doylestownrockgym.com. 215-230-9085.

August Aug 1. RiverLands Rampage Adventure Racing/Adventure Sports. Level: C, F, A 7am. Berwick, PA montourrec@mac.com www.rivertownrace.com Aug 1. Krista Griesacker Memorial AR Adventure Racing/Adventure Sports 50 mi/12 hrs. Level: R, Ch. Hamburg, PA info@goalsara.org www.goalsara.org 866-338-5167 Aug 8-9. Lion Heart Adventure Race Adventure Racing/Adventure Sports 24 hr. Level: R, C 9am Ohiopyle, PA americanadventuresports.com Aug 29. Genesis Sprint Adventure Race Pachaug Adventure Racing/Adventure Sports 15-20 mi. Level: C, F, A. 9am. Pachaug State Forest, CT. info@genesisadventures.com www.genesisadventures.com September Sep 19. Tryad Adventure Challenge Adventure Racing/Adventure Sports. Level: A, C. 9:30am. Core Creek-Langhorne dan@tryad-pt.com www.tryad-pt.com Sep 26. The Great Urban Race Adventure Racing/Adventure Sports 5 mi. Level: A, F. 12pm Philadelphia, PA www.greaturbanrace.com

Cycling Coaching road • mountain • cyclocross

Personalized Coaching

Clinics

• customized plans • power-based training • training rides

• groups or individuals • bike handling • cornering • pacelining

August Aug 1. SpectaCross. Level: RF, B. Augusta, NJ. New Jersey State Fair www.bikereg.com Aug 9. Guy’s Neshaminy Classic Level: R, XC. Neshaminy HS, PA www.masuperseries.com support@masuperseries.com Aug 16. On The Rocks At French Creek Level: R, XC, EN. French Creek State Park, PA. www.masuperseries.com support@masuperseries.com Aug 22. VisitPA Rattling Creek Marathon. Level: R, Marathon. Halifax, PA. www.masuperseries.com support@masuperseries.com September Sep. 5-6. 24HR Champion Challenge. Level: R, Team Relay. Seven Springs Resort, PA. www.masuperseries.com support@masuperseries.com Sep. 12-13. Bear Creek Resort MASS Finals. Level: R, XC. Bear Creek, PA. www.masuperseries.com support@masuperseries.com Sep. 19 Nittany Lion Cross UCI C2 - MAC Series Race Cycling Mountain and Cross Level: C, F, A. 8am. Fogelsville, PA nittanycross@hotmail.com. www.bikereg.com Sep. 20 Charm City Cross UCI C2 - MAC Series Race Cycling Mountain and Cross Level: C, F, A. 8am. Baltimore, MD. www.bikereg.com Cycling - Road Ongoing Aug-Sep. 29 Danzeisen and Quigley Tuesday Evening Rides 20-25 mi. Level: A. 6pm. Lenape HS, Medford, NJ www.DandQ.com. 856-424-5969

WRENEGADE SPORTS

Aug-Dec. First Tuesdays at Bikesport. Level: A, F. 8pm. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300

Tyler Wren

Aug-Sep. Keswick Cycle Wednesday Night Ride. 20-25 mi. Level: F. 6:30pm. Glenside, PA salesstaff@keswickcycle.com www.keswickcycle.com 215.885.RIDE

Philadelphia, PA

Pro-cyclist & former US National Team Member

610.574.1334 info@tylerwren.com

30 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

Aug-Dec. Thursday Night Training Series. Level: R. 6pm. Rodale Fitness Park. Trexlertown,PA. www.pacycling.org Aug-Dec. Bikesport Friday Morning Women’s Road Bike Ride . 25-38 mi. Level: A. 4 2009 10 2009 9:30am. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300 Aug-Dec. Shore Cycle Club Sat AM Weekly Ride. Level: A. 9am. Tuckahoe Bike Shop, Tuckahoe, NJ walt_dickerson@hotmail.com www.shorecycleclub.org 609-335-4433 Aug-Dec. Bikesport Sunday Road Bike Ride. Level: C. 9am. Trappe, PA info@bikesportbikes.com www.bikesportbikes.com 610-489-7300 Aug-Sep. Bicycle Club of Philadelphia Group Rides. Level: A. Phila, PA. info@phillybikeclub.org www.phillybikeclub.org Aug-Sep. Keswick Cycle Fix-A-Flat Clinic (2nd Sat. every month) Level: A. 10:30am Glenside, PA salesstaff@keswickcycle.com www.keswickcycle.com 215.885.RIDE Aug-Sep. Cadence Saturday Womens B. Level ride. Level: A, F. 9am Philadelphia, PA www.cadencecycling.com 215-508-4300 Aug-Sep. Cadence Saturday Group ride. Level: A, F. 9am Philadelphia, PA www.cadencecycling.com 215-508-4300 Aug-Dec. High Road Cycle Recovery and Development Rides Every Tuesday. Level: A. 5:30pm. Wayne and Doylestown stores. www.twileysports.com Aug-Dec. High Roads Cycle’s Women’s Rides Every Saturday. Level: A. 9am. Wayne and Doylestown stores. www.twileysports.com Aug-Dec. Paramount Cycling Club Summer Rides (Sundays) Level: A Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. Aug-Dec. Paramount Cycling Clubs Summer Advanced Rides (Tuesdays) Level: C Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. August Aug 1. Deodate Road Race. Level: R. TBD. PA. www.pacycling.org Aug 1-2. Tour of Lancaster County. Level: R. TBD. Lancaster, PA. www.allthatisgood.org Aug 3. Danzeisen and Quigley Customer Cycle Care clinics . Level: B. 7pm. D&Q Cherry Hill, NJ www.dqtridu.com 856-424-5969 Aug 8. Sunbury YMCA bike race. Level: A, F. 9am. Sunbury, PA. ymcappd@hotmail.com www.rivertownrace.com 570-271-1055 Aug 9. Christiana Criterium. Level: R. 12:30pm. Christiana,PA. www.pacycling.org

Aug 15-16. Tour de Millersburg. Level: R. 8:00am. Millersburg, PA. www.pacycling.org Aug 17. Danzeisen and Quigley Customer Cycle Care clinics . Level: B. 7pm. D&Q Cherry Hill, NJ www.dqtridu.com 856-424-5969 Aug 23. Philadelphia Livestrong Challenge. Level: CH. Montgomery County Community College, PA. www.livestrongchallenge.com Aug 30. 18th Annual Jason Gundel Claymont Classic. Level: R. 8am. Claymont, DE. www.bikereg.com www.teamdrt.org Aug 31. Danzeisen and Quigley Customer Cycle Care clinics . Level: B. 7pm. D&Q Cherry Hill, NJ www.dqtridu.com 856-424-5969

Aug-Dec. Weekly Indoor Cycling Class. Level: Tu, 6-7am. Upper Main Line YMCA, Berwyn, PA. info@midatlanticmultisport.com. www.midatlanticmultisport.com. 610-644-0440. Aug-Dec. Weekly Triathlon Swim Class. Level: A. M, 7-8pm.W, 9-10am. Th, 7-8pm. Sun, 9:30-10:30. Upper Main Line YMCA, Berwyn, PA. info@midatlanticmultisport.com. www.midatlanticmultisport.com. 610-644-0440. Aug-Dec. Performance Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Aug-Dec. Swimming for Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am.Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. August

September Sep 6. Bicycle Club of Philadelphia Annual Peter Odell Memorial New Hope to New York Ride. Level: A, F. TBD info@phillybikeclub.org www.phillybikeclub.org Sep 12. Harvest Festival Bike race. Level: A, F. 9:30am. Milton, PA. dkriner@coupagency.com www.rivertownrace.com

Aug 2. SheROX Philadelphia Triathlon. (Women only). 8k S, 25k B, 5k R. Level: A, F. 8am. Phila, PA. info@sheroxtri.com www.sheroxtri.com 610-687-3955 Aug 2. Patriot’s Triathlon. Half Lite 50: 1300 M Swim, 41 mi Bike, 7.6 mi Run, Sprint: 650 M Swim, 15 mi Bike, 3 mi run . Level: C, F, A. 7:30am. Bath, PA. nsemmel@piranha-sports.com www.piranha-sports.com

Sept 12. Univest Grand Prix Cyclosportif. 100k/60k. Level: A, CH, C. 8am. Souderton, PA www.cyclosportif.com

Aug 9. Steelman Sprint Triathlon. Level: R, C, F, Ch, A. 7am. Nockamixon State Park dale@steelmanus.com www.steelmantriathlon.com 484-894-3253

Sep 12. Bicycle Club of Philadelphia Annual Scenic Schuylkill Century. Level: A, F. 8am info@phillybikeclub.org www.phillybikeclub.org

Aug 9. DandQ Triathlon. .25 mi swim, 10 mi Bike, 5k Run. Level: R, C, F, A. 8am. King’s Grant, Marlton, NJ www.dqtridu.com 856-424-5969

Sep 12. Harvest Festival Bike race. 28 miles. Level: 9:30am. Milton, PA dkriner@coupagency.com www.rivertownrace.com 215-742-8736 Sep 12. Delaware’s Amish Country Bike Tour. Level: A, F. 8am Dover, DE www.visitdover.com

Aug 9. DandQ Kids Triathlon. 100 yard swim, 3 mi Bike, 1/2 mi Run. Level: R, C, F, A. 9:30am. King’s Grant, Marlton, NJ www.dqtridu.com 856-424-5969 Aug 15. Lewisburg Tri. Level: C, F, A. 8am. Lewisburg, PA. tara@golara.org www.rivertownrace.com 570-524-4774.

Sep 13. Bike Philly. 35-50 mi. Level: A. 8am. Art Museum, Phila. maria@bicyclecoalition.org www.bicyclecoalition.org 215 242-9253 x 4

Aug 15. Lums Pond Youth Triathlon & Fun Run. Tri: 100 Yard Swim, 2.4 mi Bike, 0.4 mi Run, Fun Run: 0.4 mi Run. Level: F. 7:15am. Bear, DE. nsemmel@piranhasports.com www.piranha-sports.com

Sep 19. Pine Grove Furnace Time Trial. Level: R.12pm. Furnace Park, PA. www.pacycling.org

Aug 16. North East Triathlon. Olympic Distance Tri. Level: R. 7:30am. North East Maryland mredrow@cgiracing.com cgiracing.com 856-468-0925

MULTISPORT (TRIATHLON AND DUATHLON)

Aug 16. Tuckahoe Triathlon. Sprint Distance. Level: A. 7:30am. Beeswley’s Point, NJ. info@citytri.com www.citytri.com 347-276-7523

EVENTS Ongoing Aug-Dec. Triathlon 101: Preparing For Your First Triathlon. Level: F, A. 7:45pm Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440.

Aug 16. Tuckahoe Duathlon. Sprint Distance. Level: R, A. 7:30am. Beeswley’s Point, NJ. info@citytri.com www.citytri.com 347-276-7523

Since 2003, The Annual Bike Part Show has featured innovative artwork from local artists in all mediums, created and inspired from retired bicycle parts. These arts and crafts are sold during our silent auction and profits help to fund Neighborhood Bike Works’ free after-school programs and scholarships for our summer camps.

When: August 28th– September 19th

Where: Studio 34 Yoga & Art Gallery, 4522 Baltimore Ave., Philadelphia

Silent Auction/Party will be held on Friday, September 18th, 7–10pm Be a Bike Part Artist, Volunteer, or Sponsor the Show!

For more info: artshow@neighborhoodbikeworks.org neighborhoodbikeworks.org/BikeArt

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 31

C A L E N DA R O F E V E N T S L I S T I N G K E Y:

Aug 16. Lums Pond Triathlon & Duathlon. Tri: 0.5 mi Swim, 19.5 mi Bike, 3 mi Run, Du: 2 mi Run, 19.5 mi Bike, 3 mi run. Level: C, F, A. 7:45am. Bear, DE. nsemmel@piranha-sports.com www.piranha-sports.com Aug 22. DandQ Triathlon/Duathlon. .25 mi swim or 2 mi run, 11 mi bike, 3.1 mi run. Level: R, C, F, A. 7:30am. Wildwood, NJ. www.delmosports.com 856-424-5969 Aug 23. Cannonman Triathlon. Half: 1.2 mi Swim, 55 mi Bike, 13.1 mi Run, Sprint: 0.31 mi Swim, 12.4 mi Bike, 3.1 mi Run. Level: C, F, A. 7am. Bear, DE. nsemmel@piranha-sports.com www.piranha-sports.com Aug 30. RiverStock Tri. Level: A, F. 8am. Sunbury, PA. montourrec@mac.com www.rivertownrace.com 570-271-1055 Aug 30. DiamondGirl New York. 500 Mr Swim, 15.5 Mi Bike, 4.85 Mi Run. Level: A, F. 7:45am. Harriman State Park, NY nsemmel@piranha-sports.com www.piranha-sports.com September Sep 5. DandQ Triathlon. .25 mi swim, Bike 11 mi, Run 3 mi. Level: R, C, F, A. 7:45am. Marlton Lakes, NJ www.dqtridu.com 856-424-5969 Sep 12. Quakerman Olympic Distance Triathlon. Level: R, C, A. 9:30am Quaker-

town, PA www.genesisadventures.com

(E) Entry Level

Sep 12. Pine Barrens Olympic Distance Tri. 1 mi swm, 24 mi bike, 6 mi run. Level: R, C, A. 9am Shamong, NJ www.PineBarrensTri.org Sep 13. Nation’s Triathlon. Olympic Distance Tri. Level: A. 7am. Washington, DC jennifer.devlin@cox.net www.nationstri.com 703-876-1714 Sep 13. DandQ Triathlon. Level: R, C, F, A. 8am. Vineland, NJ www.dqtridu.com 856-424-5969 Sep 13. Delaware Diamondman Triathlon. Half: 1.2 mi Swim, 56 mi Bike, 13.1 mi Run, Sprint: 0.6 mi Swim, 17.5 mi Bike, 2 mi Run. Level: C, F, A. 7:15am. Bear, DE. nsemmel@piranha-sports.com www.piranha-sports.com Sep 20. Marshman Triathlon. 1/4 mi Swim, 12.5 mi Bike, 2 mi Run. Level: C, F, A. 7:30am. Downingtown, PA. nsemmel@piranha-sports.com www.piranha-sports.com Sep 21. The Make A Wish Triathlon. 1.5k, 40k, 10k. Level: R, F, CH. 7:30am Sea Colony Resort, DE saskey@midatlantic.wish.org www.midatlantic.wish.org 301-962-6500 Sep 26. The Assisted Living Well ChesapeakeMan Aqua-Velo, Swim. Level: R, C. 7am Green March Park events@Tricolumbia.org ww.Tricolumbia.org 410-964-1246

(B) Beginner

(R) Race

(Ch) Charity

Sep 26. Pine Barrens Long Distance Tri. 1.2 mi swim, 46 mi bike, 13.1 mi run. Level: R, C, A. 9am Shamong, NJ www.PineBarrensTri.org

RUNNING EVENTS Ongoing Aug-Dec. South Philly Striders Running Club. Level: A. T 6am. 9th and Passyunk, Phila, PA. info@southphillystriders.com southphillystriders.com Aug-Dec. South Philly Striders Running Club. Level: A. T, 6:15am. Front and South, Phila, PA info@southphillystriders.com southphillystriders.com Aug-Dec. South Philly Striders Running Club. Level: A. Su, 8am. Front and South, Phila, PA info@southphillystriders.com southphillystriders.com Aug-Dec. Pike Creek Valley Running Club Group Runs. Level: A. Delaware rachelbleacher@yahoogroups.com www.pcvrc.com 302-475-5439 August Aug 1. 14th Annual River To Sea Relay [R2C14]. 92 mi. Level: C. Milford, NJ mzrace@oymp.net www.OYMP.net 908-902-8587 Aug 8. 39th Annual Captain Bill Gallagher 10 Mile Island Run. Level: A, F. 5:30pm Sea Isle City, NJ www.sicbp.com

32 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

(F) Fun

(RF) Race, Fun

Aug 9. Viaduct Trail Marathon. 100mi. Level: C. 6am. Lanesboro, PA. viaduct_trail_ultramarathon@yahoo.com Aug 16. Half Wit Trail Run. 13.1mi. Level: C. 9am. Reading, PA. www.pretzelcitysports.com Aug 16. 14th Annual “Half Wit Half” Marathon 13.1M Trail Run. 13.1 mi. Level: C, F, A. 9am. Reading, PA. rhornpcs@aol.com. www.pretzelcitysports.com 610-779-2668 Aug 20. Third Thirsty Thursday Summer Evening 5k #4. Level: A, F. 7pm. Reading, PA. rhornpcs@aol.com. www.pretzelcitysports.com 610-779-2668 Aug 29. Dandelion Run. 5k, 10k. Level: C, F, A. 9am. Mifflinburg, PA. www.midpenntrailblazers.com Aug 30. Stone Harbor Lions 10K. Level: C, F, A. 8am. North Wildwood, NJ www.active.com 609-412-6957 Aug 30. Hit The Hay Trail Run. 8mi. Level: C. 9am. Birdsboro, PA. www.pretzelcitysports.com Aug 30. Spirit of Columbus. 12.1 mi. Level: C, F, A. TBD Columbus, OH www.spiritofcolumbushalf.com Aug 30. 2nd Annual Hit the Hay 8 Mile Trail Run. Level: C, F, A. 9am. Birdsboro, PA www.pretzelcitysports.com 610-404-4292 September Sep 3-24. Wissahickon Trail Series - Fall. 4-5 mi. Level: R, A. 6:30pm. Valley Green Inn, Phila. events@wanderersrunningclub.org www.wanderersrunningclub.org

(A) All Levels

Sep 12. Wascully Wabbit Twail Wun. 5 mi. Level: R, Ch, A. 9am. Ridley Creek State Park info@goalsara.org www.goalsara.org 866-338-5167 Sep 12. Run For Mito 5K. Level: A, F. Philadelphia Art Museum Nivrag53@aol.com 215-281-9228 Sep 12. Groundhog Fall 50. 50k. Level: C. 7am. Punxutawney, PA. runpunxsyrun.org Sep 13. Lehigh Valley Health Networks VIA Marathon. Level: R, CH. 7am. Allentown, PA. www.vianet.org/events/marathon g.stano@vianet.org, 484-893-5389 Sep 13. Frankford Hospital 5K & Childrenâ&#x20AC;&#x2122;s Run. Level: A, F. Northeast Philadelphia 215-612-4808 Sep 13. 13th Annual Capital Blue Cross Half Marathon. 13.1 mi. Level: C, F, A. 8am Harrisburg, PA www.harrisburghalf.org Sep 17. Third Thirsty Thursday Summer Evening 5k #5. Level: A, F. 6:45pm. Reading, PA. rhornpcs@aol.com. www.pretzelcitysports.com 610-779-2668 Sep 19. Tripple Crown Trail Races. 10k, 13.1mi.,50K, 50mi. Level: Ch. 730am. Newark, DE. johnmack@udel.edu

Ahead. All Ways.

FITTING.

Our certified Fit Technicians have the experience of well over 10,000 successful fits to set you up right the first time.

Sep 19. Harvest Festival 5K run. Level: R, B. 9:30am. Milton, PA. www.rivertownrace.com 570-742-4912 Sep 20. ING Philadelphia Distance Run. 13.1 mi. Level: A, F. 7:45am. Phila, PA. runphilly@eliteracing.com www.ingphiladelphiadistancerun.com 800-311-1255 Sep 20. The Dam Full. 13.1mi, 26.2mi. Level: C. 8am. Mifflinburg, PA. www.damhalf.com Sep 26. 3rd Annual Kaleidoscope Of Hope Walkathon III. 1, 3, 5 mi. Level: A. 10am. Avon, NJ mzrace@OYMP.net www.OYMP.net 732-381-4238 Sep 27. Connestoga Trail Run.. 10mi. Level: C. 10am. Holtwood, PA www.lrrclub.org Sep 27. 16th Annual Newport Liberty Half Marathon. 13.1 mi. Level: C, F, A. 8:30am. Jersey City, NJ mzrace@OYMP.ne www.OYMP.net 910-686-0026

SWIMMING EVENTS Ongoing Aug-Dec. Germantown Academy Masters Mon-Wed-Fri. Level: A Ch. 7:30pm. Germantown, PA gaac_masters@yahoo.com Aug-Dec. OC Swim Club Pool Workouts (Sundays). Level: A Ch. 7am. Ocean City, NJ. www.oceancityswimclub.org

COACHING.

Our Coaching Plans and Services are designed around you and are fully customized to match your abilities and goals. No generic plans hereâ&#x20AC;&#x201C;everything is personalized and unique.

CONSULTING.

With over 35 years of combined experience in the industry, we can help you work through the hype to find the best product for your needs. Our consultants continue to stay abreast of the latest trends and innovations.

Aug-Dec. Performance Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Aug-Dec. Swimming for Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Aug-Dec. Germantown Academy Masters (Mon-WedFri). Level: A. 7:30pm. Germantown, PA gaac_masters@yahoo.com Aug-Dec. Total Immersion Freestyle Workshop. Level: A. 8am. Phila, PA. info@temple.edu www.totalimmersion.net 215.204.7000 L

Contact us for your appointment today. BW Cycle Studios at 500 Main Street, Harleysville PA 19438 215.513.7550 bikeworks@guaranteedfun.com www.guaranteedfun.com

FOOD & NUTRITION

YOU ARE WHAT YOU EAT By Jennifer Fugo

What’s Your Vision? In order to truly train and eat properly, it’s important to understand where you are going. The vision isn’t about winning a race or some other tangible goal, rather it’s about what you want to embody. It can take some effort and time to clarify, just as focusing a camera does before taking the photograph. To begin, here are some questions to ask yourself: • What does success look like to you? • If you’ve had a moment where you felt your best, what was it and how did it feel? • What sentiments and ideas would you like to embody? (ie. Strong, fast, light, effortlessness) • What did you dream about and/or love as a child? (ie. I dreamed I could fly. I loved to go fast down hills.) I encourage you to write these things down. Physically noting ideas somewhere helps to establish a sense of reality and commitment that is not quite present when ideas remain a jumble of thoughts in your mind. Remember, this is your perfect world with your perfect vision of success. This isn’t about playing small or being considerate of what others will think. Your vision is solely about you becoming your own hero and what it is that you would stand for.

“What are you really hungry for? And I’m not talking about food,” is what Geneen Roth, an expert in eating disorders, asked the Beacon Theater audience in New York City. This question really puzzled me at first. No one had ever inquired nor prompted me to answer such a question intrinsically laced with connotations of food and life. Turning to my designated partner, I blurted out a list of items peppered with notions of far off travel and exotic adventure only to realize that all the food I was binging on for the last five months in the morning and moreso at 11 PM every night was a sad attempt on my subconsciousness’ part to incorporate what I was lacking into my life. Cacao, inca berries, coconut milk ice cream, vegan gluten-free brownies, and other expensive, exotic and seemingly random items from Whole Foods were making appearances much too often and especially late in the day, thus masking a lack of energy in the AM and then ruining my sleep and throwing off my ability to recover after training. You see, “The way that you eat is an exact reflection of how you live,” according to Roth. Meaning that whatever governing ideas we hold true will be translated into our diets, both healthy and dysfunctional. Thus, the key is to determine what you really want to have in your life and then move toward it. By rewriting the ideas by which you are currently living, training and eating, you can become your own picture of success.

Another great way to do this is to create a vision board. Get a poster or cork board (or even a wall if you like), and begin pasting up pictures of what exemplify that vision. Include things such as words, photos and items that help you to stay connected to your vision. This is an exciting process, so be bold and have fun with it! Keep it someplace that you’ll see often and know that things can be added or removed as you go along. There are no wrong answers here. Letting the Limits Go Just like a computer, our brain is littered with error messages, or limiting thoughts, that keep us from being and feeling successful. Again, I would encourage you to find some other place, preferably a journal, to write them down. It is important to acknowledge these thoughts and begin to retrain your belief system from which you operate to be more in-line with that vision. Some are simple thoughts that exemplify a lack of self-worth, respect, or love. For example, “I’m not good enough” or “I never finish anything”. Other thoughts create an environment of constant internal struggle, such as punishment and reward, which is lived out in our training and eating habits. For the record, training should not be punishment. If it is, then you need to find something else to do that you enjoy more in-line with your vision. Yet it’s quite common for people to run off to eat pizza, hoagies, and other random unhealthy items that they know are loaded with excess sugar and salt, bad fats and

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processed carbohydrates. Training isn’t about balancing a junk-filled American diet with burning calories. It’s about building toward a long-term sustainable position in life that goes beyond the mundane. Understand that when you train toward a clear vision, it’s no longer about tearing yourself down each time, rather it’s about building yourself up with each step and bite you take toward the vision. Thus, each action has a purpose in line with who you are. Baby Steps Once you’ve got that cohesive vision, begin to implement a vision-guided goal system to revamp your nutrition. Keep in mind that your diet will always be in a state of evolution changing with you throughout your training. Think about what you want to accomplish during the next week, month, 3-month, and 6-month time frames. This process helps to stretch out a goal over a longer period of time so that it doesn’t seem like a huge forced change overnight. Start with larger goals in the 6-month time frame and then work backwards. I recommend picking two or three main goals to effectively stay on track. The following questions can help narrow down where to begin. What are the pressing issues keeping you from your vision? (ie. Low energy, lack of variety, digestive problems, lack of time, cramping) What do you need to accomplish between now and 6-months to help you make your vision a reality? (ie. Incorporate more greens into my diet, improve mineral intake, try a healthy new food every week, seek out a support system) Write out your plan and know that it’s okay to make changes and adjustments along the way. If you find yourself veering off track, come back to the vision (your starting point). With an open, yet critical mind, spend time researching topics and

talking with people who have a variety of perspectives and experience. Remember that each day is a chance to start anew making better choices that, with time, will make it hard to remember what your diet was like beforehand. With the completion of each goal, acknowledge your hard work and what it is that you’ve accomplished! Live the Dream “I’m living my dream,” is something often said by successful and inspirational people. It is possible for us all to live a unique life that we truly value. Understanding your vision and working toward it will have tremendous reverberations throughout your life as you begin to use facets such as nutrition to make the vision real. Your goal system is your map to get you where you want to be so that each day you become your vision a bit more. The process of vision and goal creation is a powerful way to make lasting proactive changes to your diet that will impact your life and training. If you take your time and make mindful decisions, you’ll find the bigger goal to be very easy to accomplish. The internal struggle about how to eat and train will quiet as your actions align with your vision. Each step you take will feel exhilarating because you’ll be closer to where you want to be. And before you know it, you’ll be utilizing nutrition as a means to live out your own personal dream with complete awareness that you rightfully own every ounce of your success. L Jennifer Fugo is a certified holistic health counselor at Evolving Well, LLC working with athletes to make lasting dietary and lifestyle changes to improve performance. Jennifer has extensive experience with adrenal fatigue, whole food diets, food intolerances, digestive problems, and elimination diets. Jennifer is also a certified yoga teacher and avid road cyclist. Visit www.evolvingwell.com to find teleseminar, workshop and yoga class dates and her blog.

G? G? NIN WIN? N RU RO-ING I TR

10% off your meal when you show your number on race day! Located at the 20 mile marker of the Philadelphia Marathon

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 35

CHOICE GEAR

Pearl Izumi Fall Clothing Line By Matt Reece

For years, Pearl Izumi has brought the athletic community top-notch gear through the latest technological innovations. Unlike many brands that succumb to fashionista design concepts at the expense of comfort and performance, Pearl Izumi has continued to use their expertise to make every athlete faster and stronger while wearing their clothing. Whether it’s on the Garmin Slipstream team at the Tour De France or on a first time marathon runner, performance is their first and only focus. We were given a chance to preview Pearl Izumi’s Fall Outerwear collection and it absolutely rocks, so be on the lookout when it hits stores soon. The ELITE Series is made for dedicated athletes that want a breathable, exceptionally fitting jacket that doesn’t cost an arm and a leg. The thermal jacket fits snug to your body so you aren’t losing an ounce of precious heat during those cold autumn mornings, while the waterproof shells have enough protection to last through those disgusting rainy mornings when everyone else has taken the day off from training. We think the P.R.O Series (Performance & Race Optimized) is the more affordable line of high-end jackets we’ve come across. You can take these jackets through a hurricane and still keep moving, water beads off so fast that a Shamwow wouldn’t even have a chance to react. The Ultrasoft Shell Jacket is lined with what is the most comfortable fabric we’ve ever seen in a jacket, and if you’ve got an athletic physique it will fit like a dream. It looks and feels like a $1,000 jacket from 5th Avenue, while still remaining sporty with robust zippers and a tough shell. Pearl Izumi’s obsession with providing top-notch functional gear means that the outerwear does fit a bit tight in the arms so as to keep heat in and remain breathable at the same time. If you’re a body builder or a rather large individual make sure to try on before ordering. The entire Fall clothing line including the gorgeous outerwear should be on hangers at your local Pearl Izumi dealer soon, make sure to check them out or visit, www.pearlizumi.com.

Prologo Scratch Pro Ti By Dan Lavelle

Finding the right saddle can be a difficult and strenuous process for any cyclist or triathlete, and often times we struggle to find a saddle that is both comfortable and durable. The Prologo Scratch Pro Ti is a fantastic saddle that I’ve come to love because of it’s Active Density padding system; the saddle starts with a firm padding in the rear to support your sitbones and moves gradually to a softer padding towards the nose to relieve pressure on the perineum. The result is a saddle that is comfortable over a variety of positions, allowing you to sit back on the widest section for long rides or up “onto the rivet” for short, hard, time-trial like efforts without numbness or pain. Sliding forward or backwards on some saddles will catch your shorts or cause chafing, but the Prologo has a smooth cover that allows for ease of movement. The saddle is an average width (134mm) and fits much like the old Selle Italia Flite line; it is flat from side to side and has only a slight hammock in the middle from tail to nose. Unless your sit bones are very wide or very narrow, you’ll be right at home. One could also make the comparison that the Scratch Pro is like a smaller, narrower version of the incredibly comfortable San Marco Regal. My biggest complaint with the Regal was its weight and bulk, but the Prologo is narrower without sacrificing functionality while also being only 208 grams on our scale. I will admit that I’m a perfectionist about my saddles and the Prologo is no let-down, it took about a week to break in the padding and then it was comfortable for rides lasting even six hours. I encourage you to be patient and wait for the Active Density padding to break in and conform to your physiology; the saddle won’t be perfect right away. They say you know a comfortable saddle when you forget about it on a long ride and if it weren’t for it’s striking aesthetics this saddle would be invisible. The Scratch Pro Ti comes in black, white and red with two trail material options, Pro Ti Solid (our tester) or Pro Ti 1.4. Retail is $149.99, which is a steal for such a great saddle, although they are hard to find at most dealers. For more information go to www.veltecsportsusa.com

36 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

Saris T-Bones 3 Bike Rack By David Berson

I was excited to test the Saris T-Bones 3 Bike rack, Model #813. Marketed for city dwellers and those “on the go,” we wanted to see how different this bike rack really was. Ready to attach the rack I simply slid it on top of the hitch mount. It locked down with the handle quickly and easy. Unlike other racks I have seen this can be lifted, carried, and taken on or off by almost any adult. It is that light. The arms of the rack rotate on splines and once lined up, similar to cogs on a cassette, are then tightened into place. Out on the road my bikes traveled securely and in style. The T-Bones model #813 has a load limit of 3 bikes or 105 lbs. I tested the rack first with three bikes and then with two bikes, all within the rack’s limits. City drivers or those going up and down driveways will notice some bouncing but no more than another manufacturer’s rack. It was easy to load the bikes, tighten them down with the provided fasteners, and unload when I was ready. I made sure the rack was locked at the hitch under the car and also at the base. The cable lock was also used while I went in and out of my garage and I had no problems at all.

Represent Philadelphia on your next ride! NEW! cycling caps and socks available

Another feature of this rack is that when not on the back of your car it can be used to store your bicycles on. City folks can take the beefy three-pronged base, slide the T-Bones rack over it and tighten down with the yellow lever. Instantly you have a very fashionable bike rack for inside your house or apartment. This is made easier by a Saris Transport Bag that accompanies the T-Bones rack. Unlock the yellow handle from the car and lift up the lightweight T-Bones and fold down the arms and place it in the bag. One can then walk from their car home and still manage to carry other items. Great option when you don’t have a driveway and parking isn’t so convenient. Overall the T-Bones 3-Bike rack, priced at under $400, is the answer for those looking for a lightweight, easy way to transport their bikes around town or to and from events. More information is available at www.saris.com.

Available at :

www.gocycling.com and local bike shops. A portion of all proceeds benefit Neighborhood Bike Works and Philadelphia Mountain Biking Association.

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS

AUGUST/SEPTEMBER 2009 37

CHOICE GEAR(cont.)

ECCO BIOM Running Shoes

By Stephen Brown

I recently took an entirely new shoe concept for a test spin. ECCO is a Danish shoe manufacturer and an international leader in comfort shoe and they have launched a bold new running shoe concept with the release of their BIOM. BIOM is based on the philosophy of allowing your foot to move freely in the direction that it was intended. BIOM uses a classification system that moves away from conventional running shoe categories and is segmented as “Natural Motion”. BIOM orients itself to a runner’s training conditions, running type, and pace and offers three different models for runners ranging from competitive to recreational. The construction and fit of BIOM concept was based on scanning the feet of 2500 runners. In addition, BIOM is the first shoe in the running industry to use a patented direct-inject technology to seamlessly infuse polyurethane (PU) to bond the shoe’s upper to the midsole providing full-length anatomical foot support. With this new philosophy, the foot is free to move, building muscle and strength for optimal performance. To further refine their product, ECCO teamed up with Danish triathlete Torbjorn Sindballe to tap into his athletic expertise for the development of the shoe. Sinballe has worked with ECCO to create a training plan to ease consumers into the shoe naturally. My experience has been nothing short of very positive thus far. Minutes into my first run, two words came to mind; “light” and “quiet”. Finding a running shoe that can make the pounding of a 6’3”, 200 pound frame feel light and quiet is not always easy to come by. There is an adjustment period required to acclimate your foot and body to the design of this shoe which the company explains in great detail in the packaging information. I found the shoe to offer a very comfortable fit and performed quite well. If you are ready to break out of your conventional shell and try something a little unique, we give the ECCO BIOM a strong BUY rating. For more information, visit www.thebiomproject.com

Enervit Sports Nutrition

By Dan Lavelle

It’s true, there is a reason Enervit is the most used nutritional product in the European peloton. You will no longer have to buy products that taste gross and have questionable ingredients because Enervit is the way to go. We sampled some of the 2009 product line and ended up liking the taste so much that Enervit became our go-to source of energy during long nights and hours without food while putting together this issue of Liberty Sports Mag! While they are all awesome, here are some thoughts on our three faves: R2 Sport: This is the best recovery drink we’ve ever tasted that also has the required simple carbs, branch chain amino acids and L-glutamine. It is labeled as “Orange” but they could very well call it “Flinstone Vitamins” because it tastes just like those yummy chewable vitamins we all used to love as kids. Taken within 30-minutes of your workout, R2 will seriously decrease recovery times and keep your muscles firing fast. GT Tablets: We went through the entire sample pack of these tubes in two weeks, they are delicious little tablets with the same nutritional make-up as a serving of the G Sport drink mix. If you don’t like conventional mixes and prefer water, chew on a few of these during your workout to stay hydrated and avoid cramps. They are loaded with potassium, and sugar, and I won’t lie we’ve been eating them in the office like candy because they are good and good for you. The combination can’t be beat. Enervitene: Have you ever gotten to a point during your ride and thought, “oh no, I’m low on calories and it’s too late” and the Cliff Bar you’ve got just won’t cut it. Enter the 60ml, resealable Enervitene Cheerpacks: A caffeine-free liquid energy shot that will literally jump start your workout and bring you back from the bonk cliff. We’ve been keeping these in our back pocket during very long weekend rides as a safety net, and more than twice been thankful for the kick they provide. For more info stop into a cycling, running or tri shop near you today or visit www.enervitsport.com 38

LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM