Liberty Sports Magazine June/July 2011

CALENDAR OF EVENTS

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Race through all four Theme Parks in the Walt Disney World® Marathon.

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

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2011 TD BANK RACE Photo by Scott Shaffrick

D E PA RT M E N T S 10 Sprints 12 Letter From The Editor 14 Tyler’s Journal 16 Food & Nutrition 18 Local Profiles 22 Training 24 Sports Medicine 67 Calendar of Events Sponsored by:

71 Choice Gear

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2011 PHLY TRI Photo by Bill Cain

F E AT U R E S 30 Mandatory Pit Stops 32 Power Based Training 35 2011 TD Bank Philadelphia International Championship 48 Making Connections 51 2011 PHLY Tri 64 Journey of Enduring Hope Cover: Photo of the 2010 Men’s Race at the TD Bank Philadelphia International Championship by Anthony Skorochod.

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ENDURING HOPE

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The famed Cyclosportif 100K returns to its roots for 2011!

Saturday, September 17, 2011 • The longest running Gran Fondo style ride in the region with it’s 14-year history.

• Hilly 100K ride in Montgomery County challenges your end of season fitness.

• Brilliant road course, highlighted by the infamous Eichele Road climb, features chiptimed sections, feed zones, technical support and broom wagons.

• Post event party features great food and a front row seat to watch the pros race.

For more information go to www.cyclosportif.com.

SPRINTS

Gary Papa’s Run This year on Father’s Day - Sunday, June 19 - join thousands of runners and walkers in the ninth annual Gary Pappa’s Run, also known as the Prostate Health International (PHI) Father’s Day Prostate Run. The run is in named in honor of Gary Papa, 6ABC’s former Sports Director and long time PHI supporter, who lost his battle against prostate cancer in 2009.

The event will feature an opening ceremony and aerobic workout followed by a 5k run, 5k walk, or 1 mile fun walk. Stick around afterwards for the post-race awards ceremony. Registration prior to the event is $25, and day-of registration is $30. Proceeds from the registration will go to PHI and help promote prostate cancer awareness and raise funds for research, prevention, education, and free prostate screenings.

To register or for more information about the Father’s Day Gary Papa Run, visit www.garypaparun.com.

For more information about Prostate Health International, visit www.fbph.com.

PA Ride for Kids Philadelphia resident and Liberty Sports Magazine contributor Todd Parker will be joining Mitch Lesack on June 12 for a charity ride to benefit The Beyond Faces Foundation, an organization that provides children with much-needed facial reconstruction surgery.

The charity ride will consist of Parker and Lesack riding 24 hours straight across Pennsylvania along the Northern Corridor, crossing the Appalachian Mountains, and totaling 363 miles with 29,100 feet of climbing. For mechanical assistance and to capture the journey, a SAG vehicle and film crew will be following the pair as they make their trek.

For more information and to donate to the charity through the ride, visit the PA Ride for Kids Facebook page at www.facebook.com/pages/PA-Ride-for-Kids.

For more information about The Beyond Faces Foundation and their work with children, visit www.beyondfaces.com.

Check Us Out Can’t get enough of Liberty Sports Magazine? Feel like you ought to know more and really connect with us? Well, we want to connect with you, too!

Find us on Facebook at www.facebook.com/LibertySportsMag to join in on all of our conversations with local athletes and companies and to find out who’s going to be at your next race!

If you don’t have the time or patience to read more than 140 characters but still want to be “in” on the latest from us, we’ve got that covered, too! Check us out on twitter at www.twitter.com/LibertySportMag. And as always, visit www.libertysportsmag.com if you missed any of our past articles or features and for special web-only content and contributing blogs.

P.S. We’re always trying to give away sweet gear and swag, but the only way to get it is if you’re chatting us up online, so don’t be shy!

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

By Nathan Baker Man’s Best Training Tool I don’t have a power meter anymore. I’ve also ditched the GPS watch. I don’t even have an iPod. I don’t need them, because I have Haile.

Haile is my Rhodesian Ridgeback, an African dog who was appropriately named after one of the greatest distance runners in history. She stands tall, even for a Ridgeback, and is long, lean, and drop-dead gorgeous. Like most Ridgebacks, she lives her dog life flat-out. When we’re home, she’s flat out on the floor, asleep, generally in a sunbeam or on a chair that’s too small for the lanky, hundred-pound beast.

When we go for a run on the trail, she runs flat-out, about a thousand miles an hour, up and down every hill and vale, sometimes for hours on end. For her, a fivehour run is only as taxing, and every bit as routine, as a five-hour nap.

She has no in-between. She lives flat-out.

Haile needs me, and I need Haile.

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There are days when I’m not motivated to run. Plenty of them. But Haile needs me to take her to the trails, because she’s motivated to run.

She can’t take herself, obviously, because dogs don’t have pockets, so they have no way to carry a drivers’ license. So I take Haile to the trails, and since I’m there, I always end up running too.

Sometimes when I don’t get Haile out for a long run for a few days, I sense that she’s depressed. She’s my dog, after all, and we have that bond.

A few trail miles always perk her right up. The thing that really astonishes me, though, is when the tables are turned.

Sometimes I feel depressed too. We all do. The human brain is a complicated device. Haile rarely begs- I mean really, really begs- to go for a run. She usually just naps until the next run comes along, in her typical flat-out style. But we have that bond, and she can sense when I’m sad, and that’s when she really begs. She’s not begging to go for a run, though. She’s begging me to go for a run. She brings me the leash, as if to say, “I feel you, brother. Strap up. Let’s do some trail miles. You need this.” And even though she’s a dog, she’s also a woman, so deep down inside, I know she’s always right. The runs don’t solve my problems, but they always make me feel better.

We all have issues to deal with. From unwanted job changes to those breakups that leave you feeling completely empty, our dogs know us.

Haile knows me, and she knows what I need.

It’s funny. The human brain is a complicated device, yet sometimes it takes a dog’s simple brain to remind us how to find happiness in a tough world.

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PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com SENIOR EDITOR/PHOTO EDITOR Laurence Kelly laurence@libertysportsmag.com CONTRIBUTING EDITORS Nathan R. Baker nate@libertysportsmag.com Stephen Brown multisport@libertysportsmag.com Bruckner Chase swimming@libertysportsmag.com Patrick Engleman pat@libertysportsmag.com EDITORIAL ASSISTANT Adam Bowers adam@libertysportsmag.com STAFF PHOTOGRAPHER Anthony Skorochod CONTRIBUTORS Brad J. Bernadini M.D., Darrell W. Butler Bill Hauser, Rob Muller Sarah Philbrick, Scott Shaffrick, Tyler Wren WEBSITE Cassandra King, Website design and backend development cassandra@libertysportsmag.com ADVERTISING matt@libertysportsmag.com EVENT LISTINGS events@libertysportsmag.com LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.

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Your Local Guide to Cycling, Running and Triathlon

June/July 2011 13

TYLER’S JOURNAL

By Tyler Wren One of the great things about cycling is the accessibility of the cyclists we consider stars.

Whether you simply like to ride a bike or you’re a professional cyclist, there’s still excitement when you get to meet the sport’s biggest names. As a professional cyclist, I’m still a huge fan of our sport, and, as a fan, I get excited by being around cycling’s stars.

The Amgen Tour of California and the Philadelphia International Championships are approaching quickly. At these races, I get to compete with the biggest names in the sport.

Mario Cippolini raced in the Tour de Georgia with me a few years back. The Italian sprinter's English was hard to understand, but I knew he was in my group by the smell of strong cologne in the air. Yes, he raced with cologne. Every day. On the day of the mountaintop finish at Brasstown Bald, I realized why. Cipo spotted an attractive female fan on the side of the road holding a sign that read something to the effect of 'Cipo, will you marry me?' He proceeded to stop his bike, give her a kiss on the cheek and proclaim, in good English, "I love Georgia!" He was one of cycling’s biggest personalities, and there he was, nothing but a cologne-infused chamois separating him from the masses. There were no stadiums or gates or bodyguards. He was wonderfully accessible.

In last year’s Tour of California I rode alongside Robert Gesink from Rabobank, a Dutch climber with perfect English who has since won the Tour of Oman, along with dozens of other podium finishes in Europe.

Foolishly, I had no idea who he was, and I asked him where he was racing next.

“Let’s see, Paris-Nice, Amstel Gold Race, Liege, Romandie, then the Giro D’Italia.

How about you?”

I told him about my season, which included San Dimas and Redlands, and that I hoped

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to do Tour of Gila. I then asked him if he’d ever done a grand tour.

“Yeah, I did the Vuelta a Espana last year. It was just ok, I was hoping for more.”

Turns out he finished 7th in La Vuelta. And there he was, top ten in a grand tour, right next to me, just chatting along as if we were standing at the copy machine.

We parted ways awkwardly and he went on to finish a respectable 8th in the race as I slipped in for a forgettable 79th During a slow point in last year’s Tour of Missouri, I was able to chat with Jens Voigt, the affable German who appeared fully recovered from a gruesome crash in the 2009 Tour de France. In that crash, Voigt’s face hit pavement just as sparks flew from his derailleur, which was scraping against the tarmac. I asked him if the sparks were actually from his face scraping the tarmac and joked about him being the Terminator.

“Haha. Yes, thank you!” he replied, “You know, at the end of the stage, I don’t sleep, I don’t eat, I just plug myself in to get ready for the next day.” He sounds like SNL’s Hanz and Franz. Suddenly, it all made sense.

It turns out Jens is every bit as funny and likable as he seems in his interviews. Or maybe he’s a straight shooter who was telling me the truth.

Much of the beauty of our sport comes from the accessibility of its stars. When they race, we’re right there, sometimes only a few feet away, and we see the suffering on their faces.

Off the bike, they’re only stars in our world, so they’re not surrounded by an entourage of bodyguards. They’re real people. And often, they’re pretty funny.

Thanks for reading, Tyler Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at twrenegade@gmail.com or 610-574-1334.

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 l i b e r t y s p o r t s m ag . c o m

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FOOD & NUTRITION off cancer and heart disease in addition to preventing diabetes, stroke, dementia and high cholesterol. Research has shown that green tea also reduces carbohydrate utilization during exercise, which will allow you to train harder and run faster.

Spinach – There’s a reason why Popeye ate this stuff. With only 40 calories per cup, yet packed with vitamins and minerals, adding spinach to your menu will definitely make you “strong to the finish.” A study conducted by The Daily Telegraph has found that eating 300g of spinach “reduced the amount of oxygen needed to power muscles by as much as five percent when exercising”.

Research has also shown that the antioxidants found in this leafy powerhouse may help to fight off ovarian, prostate, and other forms of cancer, improve brain function, increase cardiovascular endurance and more.

Asparagus – This veggie has so many benefits that it would be nearly impossible to list them all here. Some of the highlights include its role in preventing birth defects and increasing fertility and its role in lowering the risk of heart, kidney and a slew of other diseases. Asparagus also helps to reduce pain and inflammation, ease menstrual cramps, and aid with depression. It’s even considered an aphrodisiac!

Artichokes –These may not be the prettiest vegetables on the shelf but it’s what’s on the inside that matters, right? And boy is there a lot on the inside! Artichokes are a great source of fiber, iron, calcium and vitamins A and C. Artichokes have also been shown to help lower cholesterol, reduce nausea, ease abdominal pain, and cure digestive disorders. Artichoke extract has also been shown to help prevent alcohol-induced hangovers in case you have one too many and still want to train the next day!

Broccoli - Another fiber-rich antioxidant source that helps to ease digestion and reduce the risk of various medical diseases and symptoms. Research has also shown that broccoli may play a role in reducing hormone-related cancers and ease the symptoms of the common cold.

GO GREEN AND POWER UP WITH THESE ESSENTIAL SUPERFOODS

By Darrell W. Butler, ACE, NFPT, ISCA CPT Proteins are used to build muscle and carbohydrates are used for energy. That’s the end of the story for some athletes. Many of us seem to view the world of nutrition in black and white. Lost in the gray area is a powerful array of vitamin and nutrient rich vegetables that have the potential to take your training to bold new heights.

So I propose that we add a dash of color to your plate of chicken with brown rice. It’s time to go green!

Here are several super foods that can be added to your routine immediately to balance your diet and maximize your athletic potential.

Green Tea – Green tea contains powerful antioxidants that help to cleanse the body and burn fat. Green tea may also potentially fight

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Cucumber – Cucumbers reduce the risk of kidney, bladder, liver, and pancreatic disease. They have also been shown to help lower blood pressure and curb cravings. Cucumbers are also rich in enzymes that help the body digest protein which will make it easier to pack on lean muscle mass.

Cabbage – Aside from being a great side for corned beef on St. Patrick’s Day, cabbage is useful for easing digestion, preventing stomach ulcers, curing headaches, and reducing the effects of arthritis, heart disease, skin, and eye disorders.

This list is just the tip of the iceberg. Honorable mentions go out to turnips, collard greens, green peas, green beans, green peppers, and green apples.

Millions of dollars are spent on supplements each year, but Mother Nature has already provided the ultimate vitamin shop. So save yourself some green at the pharmacy and start incorporating a few of these superfoods into your diet today!

Darrell W. Butler has trained, managed and consulted for fitness centers and media outlets around the world and is a featured writer for Performance Food Centers, an industry leader in the supply of whole-food products including natural protein and supplements. For more information visit the Darrell Butler Personal Training website at www.dbptonline.com.

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Photo by Anthony Skorochod

L O C A L P RO F I L E I

IN YOUR OWN BACKYARD

By Adam Bowers Looking for world-class cycling action this summer but can’t afford to fly to Europe and watch the pros tackle the Alps? Then look no further than the Valley Preferred Cycling Center (VPCC) in Trexlertown, where that world-class cycling action will be making its home in the months to come.

Each Friday night beginning in June, the Valley Preferred Cycling Center will host the World Series of Bicycling and its exciting and heart-pounding races such as the Festival of Speed – US 10 Mile Championships on June 17, the Fastest Man on Wheels on July 8, Tandemonium! on August 5, and many more races during the 11 week span of the series.

During the World Series of Cycling, younger cyclists who have been training and racing in the Red Robin Bicycle Race League and the Air Products Developmental Cycling Program will showcase what they’ve learned. After several weeks of competing against each other and training to be the best, the top racers from each category in each program will get to compete against each other alongside the pros under the lights of the track during the BRL Finals on June 24 and the Air Products Finals on August 19. This will certainly be a fantastic and exciting finale for the youngsters and all the hard work they put into building their fitness and honing their track skills.

The World Series of Bicycling will feature top track cyclists from around the world as they come to Trexlertown and battle it out with local and national track superstars. Representing the local Trexlertown area will be Bobby Lea - the National Omnium Champion, Matt Baranoski - the National Keirin Champion, Nick Reinert, and Shane Kline. Other U.S. national stars such as the National Keirin and Match Sprint Champion Dana Feiss and Kim Geist, the National Pursuit Champion, will also be representing the U.S. during this series. Racing against them will be international cyclists such as Italy’s sprint champion Roberto Chiappa, the 2011 National Road Champion Cath Cheatley, New Zealand’s Simon

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Van Velthooven, Australia’s Doug Repacholi, Poland’s Kamil Kuczinski, and the New Zealand Women's World Class Pursuit Team.

Because this is the summer before next year’s Olympics, you can be sure that every race will be thrilling as each cyclist fights to earn his or her spot on their national team.

Part of the World Series of Bicycling Friday night events, the USA Cycling Masters National Track Championships will take place over the whole week of July 26 to 31, and it is sure to be awe-inspiring. During this championship series, men and women aged 30 and up duke it out to earn the privilege of wearing the coveted stars and stripes jersey and claim the title of “US Masters National Track Champion” in their respective discipline. These cyclists will be competing in various track races such as the 1 km time trial, 5 km scratch race, team sprint, flying 200 meter, and more. Winners of this championship series can then go onto the Masters World Track Championship in Manchester, England, but most are happy enough to claim the U.S. national title.

New for the 2011 series, the VPCC will have a beer garden in the plaza area featuring internationally themed food and drink. The menu will change weekly depending on which countries are being represented at the races, so come check out what’s on the menu each week. And of course, all food will be locally sourced and organic from Rodale Catering and Events.

So if you’re looking for something for the family to do on a Friday night that doesn’t cost an arm and a leg, come out to the Valley Preferred Cycling Center to witness what promises to be world-class action. General admission is $5, finish line tickets go for $8, and kids under 12 are free.

For more information on the World Series of Bicycling and other exciting events at the Valley Preferred Cycling Center, visit www.thevelodrome.com.

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L O C A L P RO F I L E I I

A CONTINENTAL MISSION

By Stephen Brown John Winther understands the meaning of endurance on multiple levels.

Winther, from West Chester Pennsylvania, grew up playing sports, and had much success as a high school lacrosse and soccer player. But shortly after entering college, John’s endurance took on an entirely different meaning from what he was used to as an athlete.

John began suffering from severe and chronic back pain that had doctors puzzled. Without having a clear diagnosis of his condition, he was experiencing increased difficulty with even the most routine of physical tasks.

Like many marathoners, John’s training is centered around his one long weekend run, complimented by a few shorter lunch time runs as well as additional cross training at the gym. Today John is essentially ankylosing spondylitis pain and symptom free and credits his doctors and his medication for his ability to train.

To date, John has run two marathons of the seven he is planning. In July 2010, he ran in the Gold Coast Airport Marathon in Queensland, Australia, and then completed his second this past January after participating in the International Marathon of Marrakech in Morocco. Looking ahead, John is planning his next two marathons and hopes to check off Europe and South America from his to-do list by the end of the year.

John had been through more than his share of physicians and had tried just about every over the counter medication possible, none of which provided him with any answers or relief. Eventually the pain worsened, spreading to his neck, leaving John incapacitated for days in spite of his efforts to tough out the pain and keep on moving.

Finally, the diagnosis of a secondary and unrelated medical condition led John to a rheumatologist who eventually properly diagnosed John’s back pain as ankylosing spondylitis or AS; inflammatory arthritis of the spine. The Centers for Disease Control and Prevention for the National Arthritis Data Workgroup estimates that AS and its related diseases affect as many as 2.4 million people in the United States. AS is more prevalent than multiple sclerosis, cystic fibrosis and Lou Gehrig's Disease combined, yet it receives a fraction of the press and publicity that the other diseases receive.

John’s rheumatologist was able to prescribe just the right treatment protocol, enabling John to gradually begin to regain control of his life. His health even improved to the point that he was able to start running again. Thankful for his new lease on health, John vowed to do what he could to raise awareness for this debilitating, yet relatively unknown, disease so that others would not have to know the pain that he endured for so many years.

His solution? Running. John has set a personal goal to run one marathon on every continent.

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WHO CARES WHAT TIME IT IS. ™

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TRAINING

TRIATHLON TRANSITIONS Photos and Story by Bill Hauser Now that race season is underway, it’s time to shift some of your training focus from swimming, biking and running to triathlon’s fourth disciplinetransitions. Transitions are an extremely important, yet often overlooked, component of triathlon training. By dedicating some time prior to your key races to plan for and practice your transitions, you can improve your finishing time without having to swim, bike or run any faster!

Every triathlon has two transitions: a swim-to-bike (called T1) and a biketo-run (called T2). You can easily practice both by setting out your bike and run gear in a parking lot or driveway. Start by deliberately going through each step of both T1 and T2. For T1, that means everything you must do from the time you exit the water to when you mount your bike.

For T2, that means everything your must do from the time you dismount your bike to when you start the run. Once you are comfortable going through the steps slowly, repeat the process several times, trying to complete the transitions slightly faster each time both by eliminating unnecessary steps and by completing the important ones more quickly.

ADDITIONAL TIPS: Create a transition bag checklist, which you can refer to prior to each race. Some items that you may want to include in your transition bag include: goggles, wetsuit, swim cap, bike shoes, helmet, sunglasses, running shoes, socks, race belt with race number, running hat or visor, Body Glide (to prevent chafing), towel, nutritional items (bars, gels, drinks), water bottle, sunscreen, lip balm, post-race clothes.

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When you arrive at the race site, locate the entrances and exits to the transition area and note where your bike is racked relative to the entrances and exits. Walk from the swim exit to your bike to help you memorize where your bike is located in the transition area.

Rack your bike in the proper row according to your race number and set out a towel on the ground next to your bike for placing your bike and run gear. A brightly colored towel may help you find your bike in the transition area.

Rack your bike in a lower gear so that you can start the bike leg with high cadence spinning to loosen up your legs. The same thing applies at the end of the bike leg. Shift into a lower gear and spin at a higher cadence to loosen up your legs for the run.

Arrange your bike and run gear neatly in two piles that you can quickly and easily access in the transition area. Keep other items (post-race clothes, etc.) packed away in your transition bag.

Upon exiting the water after the swim, immediately begin to unzip your wetsuit and pull it down around your waist as you are running toward the transition area. You can also remove your goggles and swim cap and run with those in your hand. Once you arrive at your bike, remove the wetsuit from your legs and place it on the ground with your cap and goggles alongside your bike and running gear. Spraying anti-stick spray such as SBR’s TriSlide onto your legs before putting on your wetsuit will help it to slide off easily and save you valuable time in T1.

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Keep a water bottle nearby that you can use it to rinse dirt and sand from your feet before putting on your socks or bike shoes.

Any time your hands are touching your bike, your bike helmet must be on with the chin strap fastened. When exiting T1, don’t remove your bike from the rack until your helmet is on and fastened. Likewise, when entering T2, don’t unfasten your chin strap or remove your helmet until you have returned your bike to the rack.

Consider using elastic laces or lace locks on your running shoes to save the time of having to tighten and tie shoelaces during T2.

Best of luck on race day and remember to finish with a smile on your face!

Bill Hauser is a USA Triathlon Level II certified coach and the founder and head coach of Mid-Atlantic Multisport. He also served as the head triathlon coach for the Southern New Jersey Chapter of the Leukemia and Lymphoma Society Team in Training Program.

Based in suburban Philadelphia, PA, Mid-Atlantic Multisport (www.midatlanticmultisport.com) provides individualized endurance coaching services, training camps and clinics for athletes of all ages and abilities. You may contact Coach Bill at bhauser@midatlanticmultisport.com.

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 23

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

COMMON CAUSES OF CALF PAIN

by Brad J. Bernardini, MD, FAAOS specifically over-pronation, along with improper shoe selection have been implicated as major factors in this group of athletes. Sorry, triathletes- you get the best of both worlds!

Identifying these factors and correctly diagnosing the condition are both necessary in order to develop an effective treatment plan and get you back to training and racing. Here are several common causes of calf pain in the endurance athlete.

Medial Tibial Stress Syndrome - MTSS: Formerly known as shin splints, this is an extremely common condition that causes pain along the inner border of the lower leg. Pain is generally described as a dull non-specific ache. Symptoms are experienced on the initiation of exercise, but many times improve with continued activity and then recur after the session is complete. Many factors are associated with MTSS: Biomechanical alterations, changes in training intensity, training surface, poor stretching habits. The main cause is thought to be repetitive over-pronation, and possibly more important, the velocity of pronation. The soleus muscle acts to resist over-pronation during running. Thus, over-pronation causes repetitive contraction of the soleus as it attempts to correct the pronation. This, combined with repetitive stress, causes inflammation at the bony insertion of this muscle, resulting in pain. Generally, a period of relative rest lasting from 2-6 weeks is required for healing to occur. Cross training such as swimming or cycling is encouraged. Upon your return to training, a calf stretching program, an icing protocol, and properly fitting stability or cushioned shoes reduce a high likelihood of recurrence.

Tibial Stress Fractures:

Achilles was the hero in Homer's Iliad, but he had one weakness - calf pain. Similarly, many endurance athletes suffer from disabling calf pain that limits their ability to train and race to their potential. In some studies, calf injuries account for up to 30% of all sports related injuries.

Endurance sports, such as running and cycling, place unique stress on the bones, muscles, and tendons of the leg, resulting in a number of commonly seen injury patterns.

Poor training techniques such as rapid progression of training intensity, improper gear selection or fit, and poor biomechanics all contribute to this group of sports related injuries. For instance, cyclists commonly suffer from lower extremity muscular imbalances and tend to develop relatively tight hamstrings and calves. This, coupled with a poor bike fit, is responsible for the great majority of non-impact related calf injuries.

Runners, on the other hand, suffer from repetitive impact stress to the bone and muscle/tendon units of the calf. Poor running mechanics, 24

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Commonly confused for MTSS, stress fractures represent a much more serious condition. Symptoms are generally localized to the mid to upper third of the shin, are aggravated by activity, and relieved by rest. Many times the symptoms prevent running, but will allow relatively pain free walking. Fractures typically result from repetitive high impact activities, such as running; especially when there has been a sudden increase in intensity, duration, or frequency of workouts without proper recovery.

Hormonal and nutritional imbalances are thought to be responsible for the high rate of these injuries in female athletes. An evaluation of limb biomechanics and gait analysis are also important in identifying any additional risk factors such as muscular imbalance, limb length discrepancy, or excessive pronation. Strict rest from all impact activities is required for full healing. Cross training, such as aqua jogging, cycling, and anti-gravity treadmills, offers other options to maintain fitness during recovery.

Exertional Compartment Syndrome - ECS: Compartment syndrome is characterized by progressive and diffuse calf pain that commences shortly after exercise begins. Additionally, numbness and tingling may be present in the foot, and calf cramping may be experienced. The pain may not subside immediately after exercise ends, and can linger for up to 24 hours. ECS is thought to occur as a result of increased pressure within the confined compartments of the leg due to increased blood pressure and muscle swelling that occurs during exercise. This prevents the normal flow of blood into and out of the leg resulting in oxygen deprivation to the muscles (pain and

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cramping) and nerves (numbness and tingling) of the calf. If an athlete is diagnosed with this condition, its only cures are cessation of exercise or surgery to release the tight lining of the compartments.

Tennis Leg: Originally named because this injury was most commonly seen in middle-aged recreational tennis players, tennis leg is actually a tearing of the medial portion of the gastrocnemius muscle of the calf. It typically occurs as a sudden onset of sharp pain in the back of the calf.

It typically occurs during the push-off portion of running or during the power stroke phase while cycling at high intensities. Significant pain, swelling, and bruising may develop over the first 24 hours. Full recovery can be expected with relative rest over a 6-week period.

Cross training is encouraged as long as it does not aggravate symptoms.

Achilles Tendinitis and Tendinosis: Inflammation of the Achilles tendon generally presents as tenderness near the Achilles tendon insertion to the heel bone. Pain may initially improve during exercise, but typically worsens after the workout is complete. This is the result of repetitive activity causing tearing of the tendon on a microscopic level. Continued exercise without proper recovery results in an imbalance in the normal healing process and causes localized pain secondary to inflammation. Tight heel cords are a common predisposing factor along with a higher incidence seen in overpronators. Treatment includes rest from the inciting activity along with an eccentric stretching program shown to result in more favorable outcomes than the more common static stretches used by many athletes. If the overuse continues, the tendon itself may become chronically damaged leading to Achilles Tendinosis. Tendinosis presents as a swelling within the tendon in the mid-portion of the achilles and may require more involved treatment protocols to resolve completely.

Exercise Associated Muscle Cramps - EAMC: Most athletes involved in endurance activities have experienced muscular cramps. Proposed causes include metabolic disorders, fluid imbalances, electrolyte disorders, and training in adverse environmental conditions. Interestingly, there is poor scientific evidence to support electrolyte imbalances or hydration status as the main causes. Newer theories suggest abnormal spinal reflex activity under fatigued conditions causing an excitatory effect on muscles. Risk factors in marathon runners include older age, increased body mass index, irregular stretching habits, and a family history of cramps. The key to preventing EAMC lies in preventing premature muscular fatigue during exercise. This is accomplished through proper training and conditioning programs. Additionally, a good diet with proper electrolyte intake and a regular stretching program has been shown to reduce cramping in athletes.

Summary: These conditions represent the more commonly seen causes of calf pain in endurance athletes, but by no means is it a comprehensive list. An evaluation with a sports medicine specialist is beneficial in providing an early accurate diagnosis, and is essential for avoiding complications and a prolonged delay of return to competition. Good luck with your “Achilles Heel!�

Dr. Bernardini is one of a small number of Double Board Certified Specialist in Orthopaedic Surgery and Orthopaedic Sports Medicine in the region. Additionally, he is fellowship trained specialist in Arthroscopic Surgery and Sports Medicine. His surgical specialty is arthroscopic shoulder and knee surgery with an emphasis on minimally invasive soft tissue joint reconstruction and cartilage restoration in both adults and children. Non-operative sports injuries from head to toe are also treated in his daily office practice.

Dr. Bernardini is a competitive Triathlete and 2010 Lake Placid Ironman finisher. He is the cofounder of the Jersey Devils Multisport Club, and has achieved distinction as a USA Triathlon Certified Level I Coach. He currently sees patients at his Vineland and Washington Township Offices, and has privileges in both the South Jersey Healthcare, and Virtua Healthcare systems.

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 25

Piranha sports will be celebrating its tenth anniversary this season by increasing the cash prizes in the 12-race Greater Atlantic Multisport Series and Greater Atlantic Club Challenge to over $10,000. Along with the full adult race schedule, Piranha will be hosting the four-race Escape From School Youth Series.

Thanks to Piranha’s unique scoring system, every finisher in every event is part of the greater series.

Every finisher gets at least one point, and individual and club series champions will be crowned at the end of the season.

There’s a lot about the Piranha series that is unique. The scoring system gives racers a sense of being a part of something greater, it creates the healthy rivalries that make us want to go faster. The club competition also creates camaraderie through competition, and the youth series exposes children to healthy activity and sportsmanship. The prize money is excellent- $500 to the winner and money for the top three with an equal payout to men and women. While most of us aren’t schlepping our carloads of equipment to races for money, it does draw better competition, which makes for a more entertaining race. Thanks to the point system, those of us who do not finish in the money still have a reason to care.

Piranha has plenty of seasoned athletes show up on race day, but the series is designed to be friendly and easy for first-timers and beginners.

In 2011, the long awaited “Escape from Fort Delaware” is back, scheduled for May 22. This international distance triathlon is one of the Mid-Atlantic Region’s most prestigious and unique events around with the swim “escape” from Fort Delaware situated on Pea Patch Island in the middle of the Delaware River.

Swimmers make their way from the island back to the mainland, where they continue to finish their race to freedom.

The Pittsburgh Triathlon, which is not a points series event, will be held on July 31, 2011. The Pittsburgh

OFFICIAL 2011 PIRANHA SPORTS RACE GUIDE Triathlon was recently voted “3rd Best Urban Triathlon on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint distance and the unique paddle-bike-run adventure race.

Pittsburgh’s race promises to fill up early once again and continues to be a favorite in America’s Most Livable City.

At all events, race organizers also offer free digital photos of participants that don’t say “proof ” across the image. The pictures are free for you to use.

Finishers can also get technical t-shirts, running hats, and finishers medals at every event.

Races in the 2011 series will sell out- They’re already filling up quickly. Athletes can register for any Piranha Sports event, as well as the Pittsburgh Triathlon & Adventure Race at www.piranha-sports.com.

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

Sponsors

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

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

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

Cumberland County, NJ - May 7, 2011

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

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

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

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

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

Harleysville, PA - May 1, 2011

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

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

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

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

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

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

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

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

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

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

Bear, DE - August 14, 2011

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

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

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

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

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

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

Visit www.piranha-sports.com for more information.

Lewes, DE - October 9, 2011

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

OFFICIAL 2011 PIRANHA SPORTS RACE GUIDE Cash and Prizes for 2011

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

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

1st Overall Male and Female

2nd Overall Male and Female

3rd Overall Male and Female

1st Place Overall Club

2nd Place Overall Club

3rd Place Overall Club

4th Place Overall Club

5th Place Overall Club

End of Series Cash and Prizes $500 cash each

$300 cash $150 cash each each

New this year—top 5 clubs win cash.

Top Winner in each Division wins 1 free comp entry at a Series Race for 2012—valued at $100+ each

$2,500 cash

$1,500 cash

$1,000 cash

$750 cash $500 cash

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

Total Cash and Prizes valued at over $10,000

Ranking Point System

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

Sprint

1st Overall nd

10

International (Olympic)

Half Lite 50™ & Half Iron

Youth

10

12—new in 2011

n/a

Overall

9

9

11—new in 2011

n/a

3rd Overall

8

8

10

n/a

4th Overall

n/a

n/a

9

n/a

5th Overall

n/a

n/a

8

n/a

5

5

5

5

2

st

1 Age Group/Division nd

Age Group/Division

4

4

4

4

3rd Age Group/Division

3

3

3

3

Finishing Point

1

1

1

1

2

Each individual’s point value to be assigned from each Greater Atlantic Multisport Series, Escape from School Youth Series, and applied to the Greater Atlantic Club Challenge. All individual points apply towards their respective clubs in the Greater Atlantic Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete.

The Greater Atlantic Multisport Series (GAMS), Escape from School Youth Series (EFSYS), and Greater Atlantic Club Challenge (GACC) winners will be announced at the last series races, respectfully. Top 3 overall in each gender and first overall in each division win awards with the exception of EFSYS where only the first overall in each age group/division wins.

Awards are given to the Top 3 overall in each gender and first overall in each division with the exception of EFSYS where only the first overall in each age group/division wins. Two requirements for awarding the winners of GAMS are as follows: Winning the division AND having finished in 4+ GAMS events. Two requirements for awarding the winners of EFSYS are as follows: Winning the division AND having finished in 2+ EFSYS Events.

Need not be present to accept awards. Winner for any of the prizes mentioned on this page are responsible for any taxes, delivery, and installations that may occur. In addition, Piranha Sports, LLC and their participating sponsors are not responsible for any misprints or additional expenses related to these prizes. They also reserve the right to change rules and packages as deemed necessary. Duplication of prizes allowed in the series where applicable.

Š 2011 Piranha Sports, LLC. All Rights reserved.

No part ofinformation these concepts mayour be used without written permission.

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

Mandatory Pit Stop

It’s time for a tune-up

By Darrell W. Butler, ACE, NFPT, ISCA CPT Several months ago I had scheduled a workout with my friend Carmen. Carmen is a pretty intense triathlete who never misses a workout. On this particular day, however, she was over twenty minutes late and I was beginning to worry. My fears were confirmed when the door swung open and she came hobbling in. Her track pants were torn and her body was covered with scrapes and bruises.

In a panic, I asked her what happened.

“I had to stop short going downhill and ended up going over the handlebars on my bike” she explained. I asked if she was ok, then suggested we go to the hospital.

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“I’ll be okay, but my poor bike. I’m going to take it in for a tune-up tomorrow” she replied. “So, are you ready to work out?”

The mind of an athlete is a fascinating place sometimes isn’t it? We’ll run on sprained ankles and injured knees, but the second that our bikes feel even slightly out of alignment, we’re ready to declare a state of emergency.

Well I’m also officially declaring a state of emergency- on you! That’s right, on you pal- or more specifically, on your body. If you’re like most endurance athletes, you’ve probably ignored your body’s warning signals for way too long.

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And while you may look good and train hard now, even the sleekest Ferrari will crash at some point if the wheels are out of alignment and never get corrected.

Of course, before you can figure out what needs to be corrected, you’ll first have to determine what’s wrong. Sounds simple, but many of us have been working out injured for so long that we don’t even remember what it’s like to feel normal. With that said, the following is a simple, three-point inspection to determine whether you’ll need to start training smarter instead of simply training harder.

Balance – Among other things, balance is important for maintaining your stride and staying on course while running.

As we get older our balance begins to deteriorate so it’s important to begin working on it now. To test your balance, first stand on a flat, stable surface next to a wall. Raise your right leg off of the ground with your knee bent to 90 degrees.

Hold this position for 30 seconds then repeat with the other leg. If you’re able to complete this challenge, fold a towel or an exercise mat several times until it’s two to four inches thick. Perform the same leg raise challenge while standing on the folded towel. If you’re able to complete this challenge, step back to the flat surface and repeat the leg raise challenge one final time with your eyes closed. If you can hold this position for more than 15 seconds, you have excellent balance and body awareness. If you shake, wobble and fall after a few seconds, all is not lost. Balance is influenced by many factors, including sleep, focus, and concentration so you may just need to get a good night’s sleep. If you have the same results the next morning however, you’ll want to work on strengthening your core and controlling your breathing since these factors also play a critical role in keeping your body stable. Also consider taking yoga and incorporating single leg movements into your strength training routine.

Alignment and Muscular Imbalances – If your body is out of alignment or there is a major difference in strength between the right and left side of your body, this may also cause a lot of major problems down the line. Here is an easy way that I simultaneously pinpoint several muscular imbalances in my clients. First lie completely flat on your back with your legs outstretched and relaxed. Keep your hands out to the side as you’ll want complete dead weight on the floor. Now stand up however you’d like. Lie back down and repeat this sequence 4 more times. Take note of the natural movement patterns that

your body defaults to. Did you cross one leg over the other?

Did you collapse to one side? Did you assist yourself off of the floor with your right arm? If you did any of these things, lie back down and try to perform the opposite movement pattern 5 times. For example, if you assisted yourself off of the floor with your right hand, try using your left, or if you cross your right leg over the left, reverse this pattern. If it was significantly more difficult using the opposite side of your body, you may have a muscular imbalance.

In some cases the imbalance is a result of daily activities outside of the gym. For example someone who carries a heavy bag on the same shoulder each day may develop more strength on that side. Someone who does a lot of gardening and only uses their dominant arm to control the shovel may also develop imbalanced strength.

Take a look at the soles of your shoes. Do they wear evenly or on a slant? If they’re slanted, your alignment and stride may also need to be corrected in order for you to realize your full athletic potential. Consider scheduling an appointment with a physical therapist or trainer to have a movement assessment screen and gait assessment performed to help you determine how to correct these issues before they become more severe.

Flexibility – I’m often surprised how many athletes skip warming up and stretching properly after training. Odds are that if you’re not flexible, you already know it. Can you touch your toes? Can you perform a basic cobra yoga position? If your answer was “no” for either of these questions, you’ll definitely need to work on your flexibility.

Stiff, rigid muscles place you at greater risk for injury and feed into the aforementioned muscular imbalance and alignment issues. Tight hips lead to sore backs, bad knees and ankle injuries.

Consider enrolling into a yoga class, going for a deep tissue massage, and learning how to use a foam roller. All of these things will help to keep you injury free and off of the couch.

Darrell W. Butler has trained, managed, and consulted for fitness centers and media outlets around the world and is a featured writer for Performance Food Centers. For more information visit the Darrell Butler Personal Training website at www.dbptonline.com

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 31

Power Based Training Photos and Story By Rob Muller

Power Based Training is cycling training with a “power meter” to optimize a cyclists time on the bike and improve performance. Power is defined as the rate of work performed, measured in watts (w). Power is simply how hard you pedal multiplied by how fast you are pedaling. So, in order to produce more power on the bike you can either pedal harder, pedal faster, or both.

A cycling power meter is a device on a bicycle that allows measuring of the power output (watts) of the rider. Most cycling power meters use strain gauges built into the wheel hub or crank to measure torque applied and, combined with angular velocity, calculate power.

A power meter, like a heart rate monitor, is just another tool in the cyclist’s toolbox. This relatively new tool (circa mid1990’s), however, will allow an athlete, for the first time, to quantify the load or effort being applied to the pedals. This tool will also help an athlete discover their true strengths and weaknesses, quantitatively assess training improvements, and refine and maximize the focus of their training. You won’t ride any faster by attaching this tool to your bike, but you will reach your goals faster if you maximize its use through optimized power training workouts. When the power meter is paired wirelessly with an ANT+ sport computer/head unit on the bike (such as the Garmin Edge 500), it acts as a “black box” of sorts and records a massive amount of data which can be viewed during the ride or recalled and analyzed postride, such as time, elevation profile, temperature, cadence, 32

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speed, distance, power, heart rate, route (if GPS-enabled), training stress score (TSS), kCal (calories expended), heart rate, and so on.

One of the metrics I like to look at, post-ride, is training stress score (TSS). TSS quantifies the overall training load of a ride. TSS is a composite number that takes into account the duration and intensity of a ride. I can look at a TSS number and tell whether a ride was easy or hard. A TSS score of 100 is equivalent to riding at threshold for an hour. To a lot of cyclists, all this data can be “information overload” and confusing to a lot of first-time users. That’s why I tell the athletes I coach (that are first-time power meter users) to ignore the numbers displayed on their bike computer during their training rides and just ride. When they are finished with their rides I have them email me their files so that I can analyze the data and report back to them. For you triathletes out there, there is running stress score (rTSS), which is similar to TSS, that is based on running pace rather than cycling power. There is also swimming training stress score (sTSS) that is currently being developed and is in beta testing.

Together, TSS, rTSS and sTSS can be used to quantify and track the physiological training stress of a triathlete’s daily, weekly or monthly training.

The first thing a cyclist should do with their power meter is simply ride and collect data. All of this data can be analyzed and used to assess the rider’s strengths and weaknesses.

The second thing a cyclist should do with their power meter is

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test themselves for peak Neuromuscular Power (5s), Anaerobic Capacity Power (1min.), VO2max Power (5 min.) and Functional Threshold Power (FTP) (60 min.). Each one of these tests, in addition to being of different duration, corresponds to a different level of intensity which invokes a range of physiological responses or adaptations. It’s these physiological adaptations, such as increased plasma volume, increased muscle mitochondrial enzymes, and increased muscle glycogen storage that will make a rider faster and stronger on the bike. Again, all of this data can be analyzed and used to assess the rider’s strengths and weaknesses. The riders test data can also be used to generate a power profile which will show them how they measure against other riders.

Additionally, the FTP data can be used to determine the cyclists training zones. Training zones can either be established via a Maximal Aerobic Power (MAP) test, known as a ramp test, or an Functional Threshold Power (FTP) test- normally calculated by 95% of the athlete’s 20 minute maximum sustained average power- since nobody REALLY wants to do a 60 minute time trial.

(Threshold Power) with 5 minutes of rest between each interval.

Functional Threshold Power (FTP) is the single most important physiological determinant of endurance cycling performance. That is why it is used as a basis for establishing training zones.

Finally, all of the collected data will be used by a powerbased coach to develop a cyclist’s Annual Training Plan (ATP) with power based workouts designed to improve performance and meet the athlete’s goals. A sample power workout to improve a riders threshold power (FTP) would look something like this: W/U: 15 min. L2/L3

The power meter allows the athlete and coach to quantitatively track a training session or race and define strengths and weaknesses. Training sessions can then be altered to train weaknesses- You train your weaknesses and race your strengths!

What are the advantages of a power meter?:

> Determine Functional Threshold Power (FTP) via lab or field testing and establish Power Training Zones based on FTP test results

> Identifies strengths/weaknesses based on lab testing and

M/S: 2x20@L4 5RI

actual races

> Analyze races- did you go out too fast? Did you sit-in and

C/D: 5 min. L2

conserve energy?

TSS=75

> Track fitness changes. Is the athlete getting weaker,

Total Time= 65 min.

The main set (M/S) is 2 intervals of 20 minutes duration at L4

stronger or plateuing?

>

Improve interaction/communication with your Coach

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 33

> Power Meter data does NOT lie > Identifies how hard “hard” really is > Helps improve aerodynamics and positioning on the bike > Pacing tool- especially for Time Trialer's and Triathletes. I believe this is one of the biggest advantages.

> Quantify energy expenditures and nutrition requirements during training/racing

> Assists in developing your Power Based Annual Training Plan so that you reach peak performance by your scheduled ‘A’ event.

> Will help an athlete optimize their training time and reach their goals MUCH faster

What are the disadvantages of a power meter?:

> Cost- they are NOT cheap. Especially a good one. Y ou can purchase a power meter anywhere from $300 to $3500. Naturally, the more expensive, the more accurate and reliable.

> Numbers don’t lie, and some riders will be demoralized to see their low numbers. Just like an overweight person doesn’t like jumping on a scale, a rider with a low FTP will not like jumping on a bike equipped with a power meter.

> Paralysis by analysis- to some the data can be data-overload and too much to comprehend. That’s why I recommend new users have a power based zcoach assist them.

> Some power meters can be difficult to setup and operate.

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One can clearly see that the advantages far outweigh the disadvantages. Withholding cost, there really is no excuse at all for all cyclists that race to not be training and racing with a power meter. I realize a power meter is not as sexy as a similarly priced set of deep-dish carbon wheels; nor will a power meter make you ride faster than the new wheelset- initially. But, with time and proper use, the power meter will allow you to reach your goals much faster than with any wheelset.

For analyzing power meter data, I use Training Peaks WKO+ software. www.trainingpeaks.com This software was developed by my mentor and coach who taught me how to analyze power meter files, Hunter Allen. Hunter Allen is widely known as one of the top experts in the world in coaching endurance athletes using power meters. Hunter also coauthored the book, Training and Racing with a Power Meter with Dr. Andrew R. Coggan, now in its second edition. This is a must-have book for all power meter owners. I highly recommend it. It will show you how to get the most out of your power meter and how to analyze data using the Training Peaks WKO+ software. Hunter has also co-authored the book, Cutting edge Technology for Cycling with Dr. Stephen Cheung and will be released this Summer.

Rob Muller has coached, trained and performance-tested athletes with a power meter (on the bike) for over five years. These athletes include both recreational riders/racers and elite cyclists and triathletes. Rob is a USA Cycling Level 2 Certified Power Based Training Coach, an USA Cycling Official and Masters 50+ road racer.

Rob holds a Master’s Degree in Engineering and is co-owner of Talon Tech Inc., Engineering Consultants. He is also a freelance action sports photographer, www.actionsportsoutdoors.com with many of his photos featured in a variety of local newspapers, magazines and websites. You can contact Rob at mullerrj@comcast.net for additional information on Power Based Training Coaching.

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TD Bank PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP # OFFICIAL RACE SPECTATOR GUIDE

Photo by Anthony Skorochod

Philadelphia International Cycling Championship Turns 27

The Festival Continues When Eric Heiden flashed across the finish line in 1985 to win the first European style road racing classic in North America, no one could have predicted its unique history as an annual Philadelphia tradition and iconic event for American cycling.

For 19 years it was America’s first National Professional Road Race Championship and, when that designation changed to lock out international teams, it was awarded the highest international ranking for single day events and remains the only race in the United States with that prestigious designation from the International Cycling Union (UCI), “1.HC”.

Every American professional and many Europeans want to come here…to experience the Manayunk Wall and to add their name to the prestigious list of prior winners alongside Heiden, Armstrong, Hincapie and many international stars who have gone on to ride the Tour de France and win prestigious races throughout the world.

But that’s not enough. While we can always count on hardcore pro cycling fans to understand who’s who in the field, the dark horses and dominators and the importance of the “Philly Race” to American cycling, it’s the event’s festival elements that will continue to make this bike race unique to big city special events.

So this year we are laying the groundwork to expand the race weekend experience. With support from our title sponsor, TD Bank, and our strong media partners, Comcast SportsNet and KYW1060 radio, we are launching several initiatives to attract and build new fans on race weekend.

We have partnered with Exceptional Cycling Tours to offer a weekend VIP fan package to the race that includes a special reception, dinner and Champions Row VIP Lounge tickets on race day. We have developed a partnership with a top-flight Philadelphia group, Event Navigators, to enhance the VIP experience for companies, groups and individuals and add an all new “Top of the Wall Club” and special Hospitality Suites on race day. We will be featuring a free concert on Saturday at the Cycling, Health and Fitness Expo and are working with the organizers of the Collegiate Rugby Championship in Philadelphia to co-promote Philly as the city for international sports on that weekend. And, of course, TD Bank will again provide entertainment for the whole family in its Family Fun Zone at the base of the Art Museum steps throughout race day.

As far as the race itself goes, fans around the country will be able to watch it two ways: live on Comcast SportsNet regional networks throughout the U.S. and then again on Versus during prime time in the evening. With a field full of top American pros, Tour de France contenders and international stars as the focal point of an expanding cycling festival, the 2011 TD Bank Philadelphia International Cycling Championship will continue to keep Philadelphia and the Commonwealth of Pennsylvania in the forefront of unique big city special events!

Dave Chauner Pro Cycling Tour

See the Race Like Never Before – Be a VIP! On Sunday, June 5, 2011, the world’s top cyclists will compete on one of the toughest courses in U.S. racing during the largest, single-day bike contest in North America… and you have the chance to be in the middle of it all! As a race VIP, you’ll experience all the fun and excitement of the bike race’s festival atmosphere from exclusive, tented suite locations in prime territory: Champions Row along the start/finish line on the Benjamin Franklin Parkway and the Top of the Wall Club in Manayunk. VIPs have front-row seats to all of the racing action, as the peloton speeds past for each heart-pumping lap. When the top riders power through the grueling Wall climb or sprint to the finish, you’ll practically feel their determination to add their names to TD Bank bike race history.

VIPs also have the opportunity to ride on the course in an official Acura pace car.

To purchase VIP tickets, visit www.procyclingtour.com.

Tickets include all-day access to the VIP tents with all-day food and drink, shuttle service and free parking (Champions Row only!). Tickets start at $55 per person for the Top of the Wall, at $85 for the Champions Row VIP Lounge and at $115 for The Works (access to both VIP spots).

Photo by Scott Schaffrick

Ride Like the Pros Think you have what it takes to ride like the pros? Here’s your chance! Register for the Amateur Time Trials on Saturday, June 4 or the Wellness Challenge on Sunday, June 5 and be a part of the action.

AMATEUR TIME TRIALS SATURDAY, JUNE 4, 2011 AT 7:00 A.M. If you’re looking to top your personal best or are wondering just how fast you can pedal along West River Drive, the Amateur Time Trials are for you.

Compete against the clock on this eight-mile course, and compare your time with cyclists of all ages and abilities. The Time Trial course is a scenic ride Photo by Scott Schaffrick that begins at the foot of the Art Museum and takes you along West River Drive and back. There is no day-of registration, so go online today to secure your spot at www.procyclingtour.com. Registration fees are $28 for adults and $13 for juniors, ages 10-16.

WELLNESS CHALLENGE SUNDAY, JUNE 5, 2011 AT 7:15 A.M. What’s the Manayunk Wall really like on a bike?

Find out during the Wellness Challenge. It’s your chance to experience Philadelphia’s world-class, professional race course just like top champions have, including Heiden, Armstrong, Hincapie and so many other great cyclists over the years. The Wellness Challenge puts riders on the 14.4-mile loop, including Kelly Drive, the grueling Manayunk Wall and Lemon Hill. You’ll feel the rush of riding on fully closed streets with thousands of spectators lining up curbside to cheer on the racers.

Advance registration for the Wellness Challenge is $45 per rider. Ages 12 and up and all ability levels are invited. Helmets are mandatory. Secure your spot and register today at www.procyclingtour.com, or register day-of – depending on availability – at the main staging area at Kelly Drive and Sedgely just below the Art Museum, at 6:00 A.M. Day-of registration fee is $55.

For more information and a registration link, visit www.procyclingtour.com.

Two professional races with cyclists from some 20 nations. America’s rising cycling stars. Philadelphia kids who have been turned on to the rush – and fitness – of cycling. Time Trials, a Wellness Challenge, the Family Fun Zone and more. There’s more to do during the TD Bank Philadelphia International Cycling Championship than you can imagine. Here’s the rundown. Don’t miss a minute!

SATURDAY, JUNE 4, 2011 7:00 A.M. – AMATEUR TIME TRIALS This eight-mile, professionally timed course begins at the foot of the Art Museum and takes you along scenic West River Drive and back, providing cyclists of all levels and ages the chance to log their best time. Compete against friends, family, or even your time from last year as you race against the clock.

Advance registration only! Registration information can be found on www.procyclingtour.com.

Photo by Scott Schaffrick

NOON TO 6:00 P.M. – CYCLING, HEALTH & FITNESS EXPO/CONCERT SUNDAY 8:30 A.M. TO 4:00 P.M. – EXPO ONLY This two-day Expo features a one-stop shop for all of your cycling, health and fitness needs plus a free concert on the Parkway on Saturday.

Catch performances by local bands while you check out the latest technology, products and apparel from some of the top dealers, retailers and manufacturers in the cycling, health, fitness and lifestyle industries.

Photo by Scott Schaffrick

SUNDAY, JUNE 5, 2011 7:15 A.M. TO 8:45 A.M. – WELLNESS CHALLENGE Cyclists of all levels can test their mettle on Philly’s epic race course during the annual Wellness Challenge. Participants will ride the 14.4-mile loop of the professional course before the world’s top cyclists take to the road. Register in advance or that morning beginning at 6:00 A.M. at the main staging area at Kelly Drive and Sedgely just below the Art Museum. Fee is $45 in advance (register at www.procyclingtour.com); $55 day of event.

8:00 A.M. TO RACE FINALE – TD BANK FAMILY FUN ZONE Looking for something fun to do with the kids between laps? Check out the TD Bank Family Fun Zone located at the base of the Art Museum steps. This special TD Bank area will feature entertaining activities for the whole family and keeps you in close proximity to the race action.

Photo by Scott Schaffrick

11:45 A.M. – JUNIOR PCT GRAND PRIX Don’t miss the next generation of cycling’s top athletes, ages 15-18, as they compete in a 6.5-mile race during the TD Bank Philadelphia International Cycling Championship. For more information on this invitational points race and how to qualify, visit www.procyclingtour.com.

12:45 P.M. – CADENCE CYCLING FOUNDATION SPRINTS The Cadence Cycling Foundation helps Philadelphia youth between the ages of 9 and 18 discover all of the possibilities that the sport of cycling has to offer. On Race Day, Cadence cyclists will participate in thrilling sprints between Logan Circle and Eakins Oval, followed by an awards ceremony.

THE MAIN EVENT

Photo by Scott Schaffrick

9:00 A.M. – TD BANK PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP 9:10 A.M. – THE LIBERTY CLASSIC The men are being sent off to compete against each other on this historic route through Philadelphia at 9:00 A.M. The world’s best women cyclists go off 10 minutes later. Come out to watch the 400 professional cyclists Reserve from more than 20 nations as they chase this coveted title. Two of the best Your VIP spectator spots are the VIP Lounges on the Parkway’s Champions Experience Row and at the Manayunk’s Top of the Wall Club. Tickets include all-day Now! access to these VIP suites with catering, free parking and shuttle service, as well as a chance to ride in an official Acura pace car. To purchase VIP tickets, visit www.procyclingtour.com.

Photo by Scott Schaffrick

TD Bank PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP # OFFICIAL RACE SPECTATOR GUIDE

Race Weekend Schedule

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TD Bank PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP # OFFICIAL RACE SPECTATOR GUIDE

After seeing the riders climb the Wall (the men do it 10 times!), it’s great to watch them descend. The place to catch them is along Manayunk Ave. – the “Fall from the Wall” – where they reach top speeds of 55 mph.

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The top of Strawberry Hill is a secluded spot that’s great for viewing the race and possibly catching an attack in the making.

Feel the rush on the race course just like the pros in the Wellness Challenge from 7:15-8:45 A.M. Your $45 entry fee ($55 if you register day of) gets you a free t-shirt, snacks and the chance to ride this historic, world-class, closed course. Main staging area is Kelly Drive and Sedgely just below the Art Museum, beginning at 6:00 A.M. Go to www.procyclingtour.com for more info.

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Lemon Hill is definitely a hot spot, especially as the race nears the end.

At the intersection of Sedgley and Poplar Dr., you can see the riders’ skill in descending off Lemon Hill, taking a sweeping right at high speeds.

Check out the Feed Zone on the Northeast side of the Art Museum. Here riders grab lunch on the go or a quick wheel change before their return to Manayunk.

Also, as riders retire from the race, they head for the team tent, making this a great place to snag an autograph. Across from the Feed Zone, at the base of the Art Museum, be sure to check out the TD Bank Family Fun Zone for entertainment and activities between the laps.

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Rest Rooms Awards Stage Shuttle Bus Stop

The start/finish line is where all the action is leading up to the 9:00 A.M. “go” for the men and the 9:10 A.M. start for the women. Race announcers set up shop here for the day, and a large-screen TV broadcasts the cyclists from all points on the course. Logan Circle is a great place to see the men’s field casually spin by as they do several neutral laps before heading out to Manayunk.

TD Bank PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP # OFFICIAL RACE SPECTATOR GUIDE

Biking for – and Banking on – a Better Planet When the TD Bank Philadelphia International Cycling Championship kicks off on Sunday, June 5, cycling fans and green fans alike will be on hand to cheer on the world’s best cyclists. But they’ll do even more – their support of cycling promotes the use of bicycles instead of greenhouse-gas-emitting vehicles.

The largest, single-day professional cycling race in North America, now in its 27th year, continues to be sponsored by TD Bank, America’s Most Convenient Bank®, whose commitment to green initiatives powers its ongoing relationship with the race.

“Philadelphia has a strong and rich tradition of hosting this international cycling championship, and as you can see on most days throughout the city, there is also a large group of people who use bicycles as their main source of transportation,” says Mike Carbone, Philadelphia Region President for TD Bank. “Our goal at TD Bank is to be as green as our logo by making visits to our stores as convenient as possible for our bicycling customers with amenities like bike racks.”

Beyond sponsoring environmentally friendly sporting events and encouraging cyclists to bike in to do their banking, TD Bank has also implemented an aggressive green strategy for its retail

operations by constructing green stores that target Leadership in Energy and Environmental Design (LEED) certification. In addition, TD Bank is building the first net-zero energy bank in the United States, a store that will produce at least as much renewable power as the total energy it uses in a year.

“We are extremely excited about our net-zero energy bank in Ft. Lauderdale, Fla. as well as our LEED certified stores,” says Carbone. “Our goal is to provide these types of stores for all of our customers, who continue to choose more environmentally friendly ways to do their banking and more.”

Volunteer – For the Fun and Thrill of It! On June 23, 1985, the first-ever Philadelphia International Cycling Championship tore through the streets of the City of Brotherly Love and up the now-infamous Manayunk Wall. Terri Fries Bateman, who lives on the Wall, corralled her neighbors and friends to help hand out water to the cyclists as they passed through and to keep the course clear and safe.

Since then, Terri has not missed a single race in its 27-year history. In fact, she is now a marshal coordinator, and works with a dedicated group of neighbors who have been with her since the race’s early days. “There is nothing as thrilling as being on the race course, having the cyclists speed past you, seeing their determination and just being part of something that is this big right here in Philadelphia,” said Bateman, who still lives on the Wall and enjoys a bike ride herself, when she gets the chance.

Volunteering is one of the best ways to experience the TD Bank Philadelphia International Cycling Championship. Bateman says it’s the up-close-and-personal views and insider’s

Terri’s Tips for Volunteers • Wear comfortable shoes.

• Apply sunblock often.

• Stay hydrated.

• Get a good night’s sleep the night before.

• Be visible so fans and riders know who to turn to for information or help.

• Most importantly, have fun!

perspective that keep her and others coming back to the event year after year. In fact, many volunteers make their annual pilgrimage to Philadelphia from points all across the country just to be a part of the festivities. “It’s like a big family reunion every year,” she said.

As marshals, language interpreters, hospitality support, stage crew and more, hundreds of volunteers ensure the race is executed safely and successfully for the 400 professional cyclists from more than 20 nations and for the thousands of spectators who descend on Philadelphia each year.

Get in on the action! Sign up as a volunteer today at www.procyclingtour.com.

TD Bank PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP # OFFICIAL RACE SPECTATOR GUIDE

THE WORLD’S BEST TEAMS VIE FOR THE TOP HONORS IN PHILADELPHIA In this Stacked Field, it’s Anyone’s Race...

HTC-Columbia

UnitedHealthcare

The world’s #1 team swept the men’s and women’s Philadelphia Championships in 2010. Look for sprint sensation Matt Goss (AUS) to return to defend his title as he’s racking up some massive international results with wins this year at Milan-San Remo and a stage of Paris-Nice.

The depth and versatility of HTC make them the team to beat.

UnitedHealthcare has clearly marked the race a goal for their 2011 season. They will be bringing a wealth of international talent and experience to the line. Karl Menzies and West Chester’s own Scott Zwizanski, an avid Philly sports fan, will be key in getting sprint sensations Jake Keough and Hilton Clarke to the Parkway first. With tiers of talent, look to UnitedHealthcare to wear down the pack.

Team Garmin-Cervélo Director Sportif Jonathan Vaughters has stacked his roster, as Team Garmin-Cervélo represents the merging of two pro teams, Slipstream and Cervélo. Unconfirmed reports have alluded to the country’s best sprinter, Tyler Farrar, lining up for Philly this year. Tyler is enjoying a meteoric rise to becoming one of the world’s best sprint talents, with multiple stage wins at the Vuelta a España and Giro d’Italia in 2010. His prowess on a bike is only upstaged by his international reputation as a class-act.

BISSELL Pro Cycling

Team Jamis/Sutter Home Jamis/Sutter Home will be looking to improve on their impressive 3rd place finish in the National Race Calendar in 2010. Philadelphia phenomenon Tyler Wren could make things interesting with one of his trademark breakaways.

Brothers Alejandro and Anibal Borrajo will be contesting the sprint as they rarely miss an opportunity to podium. If all else fails, Luis Amaran, the 2010 NRC Champion, is sure to shake up the peloton.

Team Cykelcity.se

Bissell packs a punch with local sprint talents Kyle Wamsley (Topton, PA) and Shane Kline (Bally, PA).

Shane’s years of track dominance make him a force to be reckoned with, while Kyle has made a name for himself on the National circuit with his consistent podium grabs at big criteriums. International talents Rob Britton (CDN) and Jay Thompson (RSA) will be turning themselves inside out to get their sprinters to the line.

This Swedish powerhouse is no stranger to Pennsylvania turf. Riders Jonas Ahlstrand and John Lindgren swept the 2010 UCI-level Univest Grand Prix (Doylestown, PA), winning both stages and taking home GC honors. This year they have added West Chester rouleur Mike Chauner to the roster. He has spent several months this season honing his skills on the European circuit. The team enjoyed 7 international wins in 2010.

Other notable teams are Kelly Benefit Strategies featuring Pittsburgh strongman Mike Friedman, Team Type 1, Liquigas-Cannondale, and Realcyclist.com, who is currently leading the National rankings with their superstar, Francisco Mancebo. All in all, over 20 teams and 150 international riders will be lining up to vie for glory on June 5th.

Capturing the TD Bank Philadelphia International Cycling Championship is a feat. While the top international teams may be favored, the domestic teams mark the race as a key event to their season. They devise strategies and squads that can challenge the world’s best. A victory in Philly is a milestone on any team’s resume. It is an achievement just to finish the race, a dream to win it.

LIBERTY CLASSIC HOSTS A STELLAR INTERNATIONAL WOMEN’S FIELD HTC-Columbia The defending Liberty Classic Champions, HTC Highroad show no signs of slowing down. Look to former World and National Champion, Amber Neben, and the fearless Evie Stevens, a new face who has been turning heads with her spectacular ascent from novice to world-class talent, to lead the charge up the Manayunk Wall. They will be driving the pace to get sprinter Chloe Hosking (AUS) to the line first.

Diadora-Pasta Zara-Manhattan This newly formed team is stacked with international talent and taking on a full European calendar as well as select American races. Giro Donne winner and current National Road Race Champion Mara Abbott will be regulating the action up the Manayunk Wall in an effort to get her sprinter, 2010 2nd place Liberty Classic finisher, Shelley Olds to the line first. Pittsburgh native Sinead Miller won the young rider award in 2010 and is sure to be a factor in this year’s race.

Colavita/Forno D'Asolo Pro Cycling Team presented by Cooking Light This American-Italian team has not wasted any time proving they mean business in 2011. Packed with some of the world’s most decorated riders, Colavita/Forno D’Asolo has all the ingredients for success. Philadelphia resident Theresa Cliff-Ryan, who snagged a 3rd place finish at last year’s Liberty Classic will return to up the ante.

2010 NRC Champion Cath Cheatley

(NZ) is unbeatable when the road goes vertical. To top it off, current World Road Champion, the powerhouse Giorgia Bronzini (ITA), will be heavily marked as a favorite.

Human Zoom This Philadelphia squad, sponsored by Manayunk’s Human Zoom Bike Shop is a crowd favorite. All-arounder Kristine Church is in top form, after just completing her first Iron Man in early May. Andrea Luebbe is a fierce climber with breakaway potential. The team’s efforts will be boosted this year with an extra special guest rider. The legendary Jeannie Longo, the French phenom, considered one of the greatest female cyclists in the history of the sport, will return to Philly once again and join forces with the Zoom for the Liberty Classic. Longo, whose first Olympic competition was before most of her competitors were born, shows no signs of slowing down.

She has heaps of medals in Olympic and World Championship events and in 2010 won the French National Championship, her record-smashing 57th national title.

In addition to these favorites, Team TIBCO-To the Top, Juvéderm-Specialized-Mazda and Danbury Audi are expected to send fierce squads. Pennsylvania superstar and fan favorite Laura Van Gilder, who has amassed over 350 victories in her career, will also be lining up to challenge a sprint finish. The Liberty Classic is a much sought after victory, as one of the few competitions that enjoys both National (NRC) and International (UCI) status.

Can’t Make it to the Race?

Watch it Live in HD on Comcast SportsNet. June 5, 2011. Coverage begins 11:30 AM.

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 47

making connections Photos and Story By Patrick Engleman The Philadelphia region is teeming with rails to trails that crisscross all over the place. We have hundreds of miles greenway access, certified Rails to Trails, and other heritage trail systems.

With the industrial revolution long dead, the former highways of industry have been converted into the highways of recreation.

Jim Thorpe is a jewel of a city, and is a great place to rest a bit and get ready for the last portion of the trip that starts just north of town. The D&L trail in Jim Thorpe has been in use for over 300 years as everything from heavy industry transportation during the industrial revolution to the current recreational paths.

With some creative connections and inspiration from a riding friend, we set out to map a route that would take us from the hustle and bustle of Philadelphia to the bucolic mountains and streams of Pittston, PA.

This last portion of major trail is over 25 miles and it gets pretty remote. This is a great place to just let the legs spin for a little while. You will be tempted to go fast here, because the cinders are well packed and the trail is at a slight grade, but the climbs really kick in during the last 25 or so miles, so if you think you might have issues there, reel it back a bit before you blow up on the extra remote roads of the deep Poconos. There are some great places to relax out on this trail that are very cool. I like to think that generations of people probably found the same respite from the sun and heat that I have found. Look for one of the rock overhangs that is off to the left of the trail about ten miles beyond Jim Thorpe.

It has some great old graffiti that stretches back over a century.

Normally a ride involving these two locations would have many miles of thick traffic hugging the side of the road while tractortrailers buzzed your chamois only to be followed by leg crushing ascents into the remote wilderness of the Poconos.

The trail systems of the greater Delaware, Lehigh, and Susquehanna rivers provide an alternative to the smog huffing routes that you would find following 611 and 309 to Northeastern Pennsylvania, affectionately known to natives as NEPA. The northern route starts with the ever-familiar and beloved Schuylkill River Trail. To make sure we covered the whole thing, we started very early at 24th and Locust in Philadelphia, which is the current southernmost terminus of the trail. We took Martin Luther King Dr., the west side of the river, out to Manayunk where we jumped on the trail to Valley Forge. This part used to be my old commute, so familiarity allowed the miles to just roll right under us until we reached the Perkiomen Creek Trail.

The 19-mile mixed surface Perkiomen Trail is serviced by three parks that encompass its three sections. The trail seems to increase in difficulty as it winds its way through towns such as Collegeville and Schwenksville and past Spring Mountain and to the Green Lane Reservoir. Good portions of the trail in the southern section are totally paved, but there is also a good portion of the trail that is crushed cinders. Near Spring Mountain and Green Lane reservoir there are parts of the trail that have larger rocks, which you may want to walk over if you have skinny tires.

From the Green Lane Reservoir to the connection at Walnut Port is probably the worst part of the ride.

Incredibly, these are the first roads you really have to ride since Manayunk. The roads are not overwhelmingly busy, and this is a good chance to fuel up at one of the many shops along the road. You could even take a bit of a break in the air conditioning of a shop if you are struggling in the heat of the summer.

The current D&L Rail ends in White Haven where, again, you would be wise if you fueled up. A good portion of the next 25 miles is going to hurt. (They did.) The climbs out of White Haven will give anyone pause, especially someone who is on mile 120 of the trip.

The rest of the trip is all on the road, but it is mostly through state game land, so it is somewhat remote. Besides the few pretty waterfalls, the neatest thing you will pass until you reach Bear Creek is the Francis Walter Dam. It is two or three miles off the road, but it is a pretty impressive site considering it is holding back the mighty Lehigh River.

Once you reach the town of Bear Creek, stop at the gas station/beer distributor and reward yourself with a great view of the Wyoming Valley. It is one of my favorite views ever, and a great place to reflect on your new accomplishment.

Be sure to check out: www.delawareandlehigh.org www.montcopa.org www.schuylkillrivertrail.com

Once you reach Walnutport, the trails of the D&L Canal are of varying surface and, although you would hope that they will connect to Jim Thorpe, they do not, so don’t make our mistake The Lehigh river is not what you want to cross in the middle of a 150-mile trip. I think that the next time I do this trip, I will actually avoid the trails of Walnutport because they are somewhat short, and the road there is not worth the delay that jumping on and off the trails will necessitate.

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 49

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2011

OFFICIAL GUIDE TO THE Presented By

JUNE 24-26 Title Sponsor

SCHEDULE OF EVENTS

2011 Philadelphia Insurance PHLYTRI Official Race Guide

Friday, June 24, 2011 12pm — 8pm

(Schedule subject to change) Expo and packet pickup – Smith Memorial Field Just east of the Please Touch Museum, between N Concourse & Lansdowne

6:00pm Saturday, June 25, 2011 5am — 6am 7:30am 10am — 4pm 10am — 6pm 12:30pm — 2:10pm

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Packet pickup for Sprint only – Smith Memorial Field Sprint Race – Start/Finish Area - MLK Drive at the base of Black Road Expo – Smith Memorial Field Packet pickup for Olympic – at Expo Kids Fun Runs and Kids Duathlons –Sweet Briar Fields across from the Expo

10am — 2pm 11:00am 2:00pm 3:30pm

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Sunday, June 26, 2011 6:30am

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WŽƐƚͲZĂĐĞ ĞůĞďƌĂƟŽŶ Ͳ ^ƚĂƌƚͬ&ŝŶŝƐŚ ƌĞĂ

MULTISPORT EXPO

dŚĞ ϮϬϭϭ W,>zdZ/ DƵůƟ^ƉŽƌƚ džƉŽ ŝƐ ƚŚĞ ĐĞŶƚĞƌ ŽĨ ĂƩƌĂĐƟŽŶ ĚƵƌŝŶŐ ƌĂĐĞ ǁĞĞŬĞŶĚ͘ KǀĞƌ ϱ͕ϬϬϬ ƉĞŽƉůĞ ǁŝůů ĂƩĞŶĚ ƚŚĞ džƉŽ͕ Ăůů ůŽŽŬŝŶŐ ĨŽƌ ƚŚĞ ůĂƚĞƐƚ ŝŶ ŵƵůƟƐƉŽƌƚ ƉƌŽĚƵĐƚƐ͕ ƐĞƌǀŝĐĞƐ͕ ĂĐĐĞƐƐŽƌŝĞƐ ĂŶĚ ĞǀĞŶƚƐ͘ dŚĞ ĞdžƉŽ ĂƌĞĂ ǁŝůů ŚŽƐƚ ƉůĞŶƚLJ ŽĨ ŬŝĚƐ͛ ĂĐƟǀŝƟĞƐ ĂƐ ǁĞůů͕ ŝŶĐůƵĚŝŶŐ ƚŚĞ W,>zdZ/ <ŝĚƐ͛ &ƵŶ ZƵŶƐ ĂŶĚ ƵĂƚŚůŽŶ ŽŶ ^ĂƚƵƌĚĂLJ ĂŌĞƌŶŽŽŶ͘ zŽƵ ĐĂŶ ĮŶĚ ŽƵƚ ŵŽƌĞ ĂďŽƵƚ ƚŚĞ ŬŝĚƐ ƌĂĐĞƐ Ăƚ WŚŝůůLJdƌŝ͘ĐŽŵ͘ dŚĞ džƉŽ ŝƐ ůŽĐĂƚĞĚ ŽŶ ^ŵŝƚŚ &ŝĞůĚ͕ ĂĚũĂĐĞŶƚ ƚŽ ƚŚĞ WůĞĂƐĞ dŽƵĐŚ DƵƐĞƵŵ͘ dŚĞ WůĞĂƐĞ dŽƵĐŚ DƵƐĞƵŵ ŝƐ ůŽĐĂƚĞĚ Ăƚ ϰϮϯϭ ǀĞŶƵĞ ŽĨ ƚŚĞ ZĞƉƵďůŝĐ͕ WŚŝůĂĚĞůƉŚŝĂ͕ W ͘ džƉŽ ŚŽƵƌƐ ĂƌĞ ϭϮ ŶŽŽŶ ʹ ϴ Ɖŵ ŽŶ &ƌŝĚĂLJ͕ :ƵŶĞ Ϯϰ ĂŶĚ ϭϬ Ăŵ ʹ ϰ Ɖŵ ŽŶ ^ĂƚƵƌĚĂLJ͕ :ƵŶĞ Ϯϱ͘

SPECIAL THANKS TO ALL OF OUR SPONSORS

2011 Philadelphia Insurance PHLYTRI Official Race Guide

WELCOME Welcome to the 7th ŶŶƵĂů WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ͕ ƉƌĞƐĞŶƚĞĚ ďLJ ƚŚĞ :ŽŚŶƐŽŶ Θ :ŽŚŶƐŽŶ &ĂŵŝůLJ ŽĨ ,ĞĂůƚŚ ĂƌĞ ŽŵƉĂŶŝĞƐ͘ ,ĞůĚ ƌŝŐŚƚ ŚĞƌĞ ŝŶ ŽƵƌ ŽǁŶ ďĂĐŬLJĂƌĚ ŝŶ ƐĐĞŶŝĐ Fairmount Park, PHLYTRI is consistently ranked one of the top triathlons in the country and is ƚŚĞ ůĂƌŐĞƐƚ ƚƌŝĂƚŚůŽŶ ĨĞƐƟǀĂů ŝŶ ƚŚĞ DŝĚ ƚůĂŶƟĐ ƌĞŐŝŽŶ͘ What started as a one day event with 1,000 ƉĂƌƟĐŝƉĂŶƚƐ ŚĂƐ ƋƵŝĐŬůLJ ďůŽƐƐŽŵĞĚ ŝŶƚŽ ƚŚĞ Philadelphia Insurance Triathlon (PHLYTRI) -- a ũĂŵ ƉĂĐŬĞĚ ƚƌŝĂƚŚůŽŶ ĨĞƐƟǀĂů ǁĞĞŬĞŶĚ ǁŝƚŚ ϰ͕ϬϬϬ ĐŽŵƉĞƟƚŽƌƐ͕ ϭϱ͕ϬϬϬ ƐƉĞĐƚĂƚŽƌƐ͕ ƚŚƌĞĞ ĚĂLJƐ ŽĨ ĐŽŵƉĞƟƟŽŶ ĂŶĚ ĂĐƟǀŝƟĞƐ ŝŶĐůƵĚŝŶŐ Ă ŵƵůƟƐƉŽƌƚ ĞdžƉŽ͕ ǀĂƌŝŽƵƐ ĐŚŝůĚƌĞŶ͛Ɛ ĞǀĞŶƚƐ ĂŶĚ Ă ƐƉƌŝŶƚ ĚŝƐƚĂŶĐĞ ƌĂĐĞ͘ For the second year, PHLYTRI is a featured race in the Life Time Fitness Triathlon Series Race to the Toyota Cup -- the oldest and most ƉƌŽŵŝŶĞŶƚ ƐĞƌŝĞƐ ŽĨ ŝŶƚĞƌŶĂƟŽŶĂůͲĚŝƐƚĂŶĐĞ ƚƌŝĂƚŚůŽŶ ĞǀĞŶƚƐ ŝŶ ƚŚĞ hŶŝƚĞĚ ^ƚĂƚĞƐ͘ ^ŽŵĞ of the top pros in the sport such as Ironman ĐŚĂŵƉŝŽŶƐ ƌĂŝŐ ůĞdžĂŶĚĞƌ ĂŶĚ ŶĚLJ WŽƩƐ͕ ϯ ƟŵĞ W,>zdZ/ ĐŚĂŵƉŝŽŶƐ ĂǀŝĚ dŚŽŵƉƐŽŶ and Rebeccah Wassner, Toyota Cup Champion ^ĂƌĂŚ DĐ>ĂƌƚLJ͕ DĂƩ ZĞĞĚ͕ EŝĐŽůĞ <ĞůůĞŚĞƌ͕ photo by William Thomas Cain WŝƉ dĂLJůŽƌ͕ >ĂƵƌĞů tĂƐƐŶĞƌ ĂŶĚ ŽƚŚĞƌƐ ǁŝůů ďĂƩůĞ ŝŶ WŚŝůůLJ ŶŽƚ ŽŶůLJ ĨŽƌ ďƌĂŐŐŝŶŐ ƌŝŐŚƚƐ ďƵƚ ĂůƐŽ Ă ΨϰϬ͕ϬϬϬ ƉƌŝnjĞ ƉƵƌƐĞ ĂŶĚ ZĂĐĞ ƚŽ ƚŚĞ dŽLJŽƚĂ ƵƉ ƉŽŝŶƚƐ͘ dŚĞ >ŝĨĞƟŵĞ ^ĞƌŝĞƐ ĂůƐŽ ŐŝǀĞƐ ƚŚĞ ŵĞƌĞ ŵŽƌƚĂůƐ ƚŚĞ ŽƉƉŽƌƚƵŶŝƚLJ ƚŽ ĐŽŵƉĞƚĞ ĨŽƌ ŐĞ 'ƌŽƵƉ ĂŶĚ ůŝƚĞ ŵĂƚĞƵƌ ƋƵĂůŝĮĐĂƟŽŶ ƚŽ ƚŚĞ LJĞĂƌͲĞŶĚ dŽLJŽƚĂ h^ KƉĞŶ ŚĂŵƉŝŽŶƐŚŝƉƐ ŝŶ ĂůůĂƐ͘ tĞ ŚŽƉĞ ƚŽ ƐĞĞ LJŽƵ ĞŝƚŚĞƌ ƌĂĐŝŶŐ͕ Ăƚ ŽƵƌ ĞdžƉŽ Žƌ ĐŚĞĞƌŝŶŐ ƚŚĞ ƉƌŽƐ ŽŶ Ăƚ ƚŚĞ ϮϬϭϭ WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ͕ :ƵŶĞ ϮϰͲϮϲ͊

e.

Bike in (after 2nd lap)

Run out

Swim in

Ke ll yD r.

Stra wber ry

M LK

East Park Reservoir

ir Dr. Reservo

Se D r.

sion

dg le y

Man

Edgley Field Loop

E

ML K

Ave. Haverford arden Spring G

Sweet Briar Cutoff

Mt. Pleasant Loop

Greenland

Lansdowne

Sweet Briar Loop

A

Ford

nix ou am h C

N. 33rd St.

D

G

Kelly Dr.

r. rD pla Po

G

nt Av Belmo

B

Bike out

.

Girard Ave

k ac Bl

B

.

Rd

ion

ke lap

Sch

uyl kill E

xpy

nsit Tra

2nd Bi

M LK

Expy Schuylki ll

Br. Fall s reen Dr.

Founta in G

Kelly Dr. Le H mon ill Dr .

C

Art Museum

N. 29th St.

F

Run through

Transition

Museum and walk down Black Road.

they sprint for the finish. Park near the Please Touch

The finish line! Here’s where you can view everyone as

and Sweet Briar.

Come enjoy live music as runners pass at MLK Drive

and Eakins Oval.

Museum area with parking near Ben Franklin Parkway

Watch the cyclists in the International Race at the Art

above the hill near 33rd Street.

boathouse). Park to the South or to the North

International Race (which takes place at the St. Joe’s

the cyclists in Sprint Race, and the Swim Start for the

Strawberry Mansion Bridge is a great place to watch

race climb Lemon Hill. Park near the Art Museum.

You can also watch the cyclists in the International

Sprint Race. Park in the East Falls area.

International Race and turnaround near there for the

Watch the cyclists as they cross Falls Bridge in the

Black Road.

Park near the Please Touch Museum and walk down

An ideal spot to watch the cycling portion of the race.

and walk down Black Road.

out on the Run. Park near the Please Touch Museum

Also a great place to see athletes as they’re starting

of the water and heading into the Transition Area.

A great place to see swimmers as they’re coming out

2011 Philadelphia Insurance PHLYTRI Official Race Guide

RACE MAP

Proud to Present the 2011 PHLYTRI and support its charitable partners at the Cancer Center at the Children's Hospital of Philadelphia and the Cadence Cycling Foundation.

We look forward to seeing you in Philadelphia!

Karr Barth Associates is proud to sponsor The CHOP Charity Challenge at the Philadelphia Insurance Triathlon. Thank you to all the participants who have helped us raise over $200,000 for The Cancer Center at The Childrenâ&#x20AC;&#x2122;s Hospital of Philadelphia. We do it for the kids.

LIFE TIME TRIATHLON SERIES Race to the Toyota Cup

2011 Philadelphia Insurance PHLYTRI Official Race Guide

For the second year, the PHLYTRI is proud to be a featured race in the Life Time Triathlon Series Race to the Toyota Cup – dŚĞ hůƟŵĂƚĞ dƌŝ džƉĞƌŝĞŶĐĞ͘ dŚĞ ĮƌƐƚͲĞǀĞƌ ŽĨ ŝƚƐ ŬŝŶĚ͕ ƚŚŝƐ Life Time Fitness Triathlon Series Race to the Toyota Cup connects the seven ŵŽƐƚ ƉƌŽŵŝŶĞŶƚ /ŶƚĞƌŶĂƟŽŶĂů ĚŝƐƚĂŶĐĞ ƌĂĐĞƐ ŝŶ ƚŚĞ hŶŝƚĞĚ ^ƚĂƚĞƐ͘ /ƚ ĂůƐŽ ŝŶƚƌŽĚƵĐĞĚ ƚŚĞ ĮƌƐƚ h͘^͘ KƉĞŶ ŝŶ ƚŚĞ ƐƉŽƌƚ͘ The Life Time Fitness Triathlon Series Race to the Toyota Cup is open to amateur and professional ƚƌŝĂƚŚůĞƚĞƐ͘ /ƚ ƐŚŽǁĐĂƐĞƐ ƚŚĞ ĚƌĂŵĂ͕ ĞdžĐŝƚĞŵĞŶƚ͕ ĂŶĚ ƉŽƉƵůĂƌŝƚLJ ŽĨ ƚƌŝĂƚŚůŽŶ͕ ǁŚŝůĞ ŚŝŐŚůŝŐŚƟŶŐ ƚŚĞ ŝŶĐƌĞĚŝďůĞ ĂƚŚůĞƟĐŝƐŵ ŽĨ ƚŚĞ ǁŽƌůĚ͛Ɛ ĞůŝƚĞ ĂŶĚ ƉƌŽĨĞƐƐŝŽŶĂů ƚƌŝĂƚŚůĞƚĞƐ ĂƐ ƚŚĞLJ ĐŚĂƐĞ ĚŽǁŶ ƚŚĞ dŽLJŽƚĂ ƵƉ͘

Life Time Fitness Triathlon Series Race to the Toyota Cup Events: ͻ NĂƵƟĐĂ South Beach Triathlon (Miami) ͻ ĂƉŝƚĂů ŽĨ dĞdžĂƐ dƌŝĂƚŚůŽŶ ; ƵƐƟŶͿ ͻ WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ ͻ >ŝĨĞ dŝŵĞ &ŝƚŶĞƐƐ dƌŝĂƚŚůŽŶΠ ;DŝŶŶĞĂƉŽůŝƐͿ ͻ ŚŝĐĂŐŽ dƌŝĂƚŚůŽŶΠ ͻ <ĂŝƐĞƌ WĞƌŵĂŶĞŶƚĞ >ŽƐ ŶŐĞůĞƐ dƌŝĂƚŚůŽŶ ͻ dŽLJŽƚĂ h͘^͘ KƉĞŶ dƌŝĂƚŚůŽŶ ; ĂůůĂƐͿ

Toyota Cup ThĞ >ŝĨĞ dŝŵĞ &ŝƚŶĞƐƐ dƌŝĂƚŚůŽŶ ^ĞƌŝĞƐ ZĂĐĞ ƚŽ ƚŚĞ dŽLJŽƚĂ ƵƉ ƵŶĨŽůĚƐ ĂĐƌŽƐƐ ƐĞǀĞŶ ŐƌĞĂƚ ŵĞƌŝĐĂŶ ŝƟĞƐ ĨƌŽŵ Ɖƌŝů ƚŚƌŽƵŐŚ KĐƚŽďĞƌ͘ DŝĂŵŝ͕ ƵƐƟŶ͕ WŚŝůĂĚĞůƉŚŝĂ͕ DŝŶŶĞĂƉŽůŝƐ͕ ŚŝĐĂŐŽ͕ >ŽƐ ŶŐĞůĞƐ ĂŶĚ ĂůůĂƐ ĞĂĐŚ ŚŽƐƚ ĞǀĞŶƚ ĨĞƐƟǀĂůƐ ƚŚĂƚ ĂƩƌĂĐƚ ƚŚĞ ďĞƐƚ ĂŶĚ ďƌŝŐŚƚĞƐƚ ĂƚŚůĞƚĞƐ ĂŶĚ ƐƉŽŶƐŽƌƐ͘ dŚĞ ^ĞƌŝĞƐ ŽīĞƌƐ ƚŚƌĞĞ ĚŝǀŝƐŝŽŶƐ ŽĨ ĐŚĂŵƉŝŽŶƐŚŝƉƐ ŝŶ Ă ƌĂĐĞ ĨŽƌ ƌŝĐŚĞƐ͕ ĐŚĂŵƉŝŽŶ ƐƚĂƚƵƐ ĂŶĚ ƉĞƌƐŽŶĂů ĂĐŚŝĞǀĞŵĞŶƚ͘ &Žƌ ŵŽƌĞ ŝŶĨŽƌŵĂƟŽŶ ŽŶ ƚŚĞ >ŝĨĞ dŝŵĞ dƌŝĂƚŚůŽŶ ^ĞƌŝĞƐ ĂŶĚ ƚŚĞ ZĂĐĞ ƚŽ ƚŚĞ dŽLJŽƚĂ ƵƉ visit racetothetoyotacup.com͘

WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ ŽŵƉĂŶŝĞƐ ;W,>zͿ ŝƐ ƉƌŽƵĚ ƚŽ ďĞ ƚŚĞ ƟƚůĞ ƐƉŽŶƐŽƌ ĨŽƌ ƚŚĞ ƐĞǀĞŶƚŚ ĂŶŶƵĂů WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ͘ PHLY is a proud sponsor of the PHLYTRI, Ironman and other ĞŶĚƵƌĂŶĐĞ ƐƉŽƌƚƐ ĐŽŵƉĞƟƟŽŶƐ ĂĐƌŽƐƐ ƚŚĞ ĐŽƵŶƚƌLJ͘ d DW,>z ƐƚƌŽŶŐůLJ ďĞůŝĞǀĞƐ ŝŶ ƉƌŽŵŽƟŶŐ Ă ŚĞĂůƚŚLJ ůŝĨĞƐƚLJůĞ ďLJ ƐƵƉƉŽƌƟŶŐ ƚŚĞ ĐŽŵŵƵŶŝƟĞƐ ǁŚĞƌĞ ǁĞ ůŝǀĞ ĂŶĚ ǁŽƌŬ͘ tĞ ĂƌĞ ƉƌŽƵĚ ƚŽ ďĞ ƉĂƌƚ ŽĨ ĂŶ ĞǀĞŶƚ ƚŚĂƚ ƐƵƉƉŽƌƚƐ ƚŚĞ ŚŝůĚƌĞŶ͛Ɛ ,ŽƐƉŝƚĂů ŽĨ WŚŝůĂĚĞůƉŚŝĂ͕ ŚĂůůĞŶŐĞĚ ƚŚůĞƚĞƐ &ŽƵŶĚĂƟŽŶ͕ ĂĚĞŶĐĞ LJĐůŝŶŐ &ŽƵŶĚĂƟŽŶ ĂŶĚ ŵĂŶLJ ŽƚŚĞƌ ǁŽƌƚŚLJ ĐŚĂƌŝƟĞƐ͘ Ɛ ŵĞŵďĞƌ ŽĨ ƚŚĞ dŽŬŝŽ DĂƌŝŶĞ 'ƌŽƵƉ͕ W,>z ĚĞƐŝŐŶƐ͕ ŵĂƌŬĞƚƐ͕ ĂŶĚ ƵŶĚĞƌǁƌŝƚĞƐ ĐŽŵŵĞƌĐŝĂů ƉƌŽƉĞƌƚLJͬĐĂƐƵĂůƚLJ ĂŶĚ ƉƌŽĨĞƐƐŝŽŶĂů ůŝĂďŝůŝƚLJ ŝŶƐƵƌĂŶĐĞ ƉƌŽĚƵĐƚƐ ŝŶĐŽƌƉŽƌĂƟŶŐ ǀĂůƵĞ ĂĚĚĞĚ ĐŽǀĞƌĂŐĞƐ ĂŶĚ ƐĞƌǀŝĐĞƐ ĨŽƌ ƐĞůĞĐƚ ŝŶĚƵƐƚƌŝĞƐ͕ ƐƵĐŚ ĂƐ ĮƚŶĞƐƐ ƚƌĂŝŶĞƌƐ͕ ŚĞĂůƚŚ ĐůƵďƐ͕ ŐŽůĨ ĐŽƵƌƐĞƐ ĂŶĚ ĂŵĂƚĞƵƌ ƐƉŽƌƚƐ ůĞĂŐƵĞƐ ĂŶĚ ĐĂŵƉƐ͘ /Ŷ ŽƉĞƌĂƟŽŶ ƐŝŶĐĞ ϭϵϲϮ͕ ƚŚĞ ŽŵƉĂŶLJ ŚĂƐ ϰϳ ŽĸĐĞƐ ƐƚƌĂƚĞŐŝĐĂůůLJ ůŽĐĂƚĞĚ ĂĐƌŽƐƐ ƚŚĞ hŶŝƚĞĚ ^ƚĂƚĞƐ ƚŽ ƉƌŽǀŝĚĞ ƐƵƉĞƌŝŽƌ ƐĞƌǀŝĐĞ͘ dŽ ůĞĂƌŶ ŵŽƌĞ ĂďŽƵƚ d DW,>z Žƌ ƚŚĞ ĞdžĐĞƉƟŽŶĂů ŝŶƐƵƌĂŶĐĞ ƉƌŽƚĞĐƟŽŶ ƚŚĂƚ W,>z ƉƌŽǀŝĚĞƐ͕ ǀŝƐŝƚ us on the web at phly.com͘

Apr 10 Nautica South Beach Triathlon

May 30 Capital of Texas Triathlon

Jun 26

Jul 9

Aug 28

Sep 25

Oct 2

Philadelphia Insurance Triathlon

Life Time Minneapolis Triathlon

Life Time Chicago Triathlon

Kaiser Permanente Los Angeles Triathlon

Series Championship Toyota U.S. Open Triathlon

SEVEN RACES FROM COAST TO COAST The Race to the Toyota Cup is bigger and better than ever. With the addition of the Nautica South Beach Triathlon and the Capital of Texas Triathlon, our seven race series covers more ground than ever before. Register today for your opportunity to compete in one of the country’s premier international-distance triathlons.

Seven races, zero excuses.

RACETOTHETOYOTACUP.COM

©2011 LIFE TIME FITNESS, INC. All rights reserved.

ABOUT THE RACE

2011 Philadelphia Insurance PHLYTRI Official Race Guide

AT A GLANCE Sponsored by: Year Founded ʹ ϮϬϬϱ ŶŶƵĂů WĂƌƟĐŝƉĂŶƚƐ ʹ ϰ͕ϬϬϬ ;^ƉƌŝŶƚ Θ /ŶƚĞƌŶĂƟŽŶĂů ŝƐƚĂŶĐĞͿ 2011 Race date ʹ :ƵŶĞ Ϯϱth ;^ƉƌŝŶƚͿ Ϯϲth ;/ŶƚĞƌŶĂƟŽŶĂů ŝƐƚĂŶĐĞͿ Total 2011 Prize Purse: $40,000 Water temp͗ ǀĞƌĂŐĞ ďĞƚǁĞĞŶ ϳϲ ʹ ϴϮ ĚĞŐƌĞĞƐ 2010 Winners: Bevan Docherty (NZL), Nicky Samuels (NZL) ĂǀŝĚ dŚŽŵƉƐŽŶ ;h^ Ϳ ĂŶĚ ZĞďĞĐĐĂŚ tĂƐƐŶĞƌ ;h^ Ϳ ĂƌĞ ĞĂĐŚ ƚŚƌĞĞͲƟŵĞ ǁŝŶŶĞƌƐ ŽĨ ƚŚĞ W,>zdZ/ Philadelphia Insurance Triathlon joined the Life Time Fitness Triathlon Series Race to the Toyota Cup in 2010

FAST FACTS ͻ dŚĞ WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ ǁĂƐ ŶĂŵĞĚ Ă ƚŽƉͲĮǀĞ ƚƌŝĂƚŚůŽŶ ŝŶ ƚŚĞ hŶŝƚĞĚ ^ƚĂƚĞƐ ďLJ Outside Magazine, ǁĂƐ ůĂƵĚĞĚ ĂƐ ŽŶĞ ŽĨ ƚŚĞ ƚŽƉ ďŝŐ ĐŝƚLJ ƚƌŝĂƚŚůŽŶƐ ďLJ Inside Triathlon Magazine, and named one of ƚŚĞ ͞ϭϬ 'ƌĞĞŶĞƐƚ ZĂĐĞƐ͟ ďLJ Triathlete Magazine. ͻ dŚĞ W,>zdZ/ ŝƐ Ă ĨƵůů ŵƵůƟƐƉŽƌƚ ǁĞĞŬĞŶĚ ǁŝƚŚ ĂŶ /ŶƚĞƌŶĂƟŽŶĂů ĚŝƐƚĂŶĐĞ ƌĂĐĞ ;ϭ͘ϱ< Ɛǁŝŵ͕ ϰϬ< ďŝŬĞ ĂŶĚ ϭϬ< ƌƵŶͿ͕ Ă ^ƉƌŝŶƚ ĚŝƐƚĂŶĐĞ ƌĂĐĞ ;͘ϵ< Ɛǁŝŵ͕ Ϯϰ< ďŝŬĞ ĂŶĚ ϱ< ƌƵŶͿ ĂŶĚ Ă ƚǁŽͲĚĂLJ ŵƵůƟͲƐƉŽƌƚ ĞdžƉŽ͘ W,>zdZ/ ŝƐ Ă ŐƌĞĂƚ ǁĞĞŬĞŶĚ ĨŽƌ ƚŚĞ ĞŶƟƌĞ ĨĂŵŝůLJ͊ <ŝĚƐ ĐĂŶ ƚĂŬĞ ƉĂƌƚ ŝŶ ^ĂƚƵƌĚĂLJ͛Ɛ <ŝĚƐ ZĂĐĞƐ ĨĞĂƚƵƌŝŶŐ ƚǁŽ ĚƵĂƚŚůŽŶ ĚŝƐƚĂŶĐĞƐ ĂŶĚ ĨŽƵƌ ĨƵŶ ƌƵŶ ĚŝƐƚĂŶĐĞƐ ĨŽƌ ĐŚŝůĚƌĞŶ ĂŐĞƐ ϭͲϭϰ͘ ůů ƉĂƌƟĐŝƉĂŶƚƐ ƌĞĐĞŝǀĞ Ă ƚĞĞ ƐŚŝƌƚ ĂŶĚ Ă ĮŶŝƐŚĞƌ ŵĞĚĂů͘ ͻ dŚĞ ϮϬϭϭ ĞǀĞŶƚ ǁŝůů ŚŽƐƚ ĂŶ ůŝƚĞ ŵĂƚĞƵƌ ǁĂǀĞ ŝŶ ďŽƚŚ ƚŚĞ /ŶƚĞƌŶĂƟŽŶĂů ĂŶĚ ^ƉƌŝŶƚ ZĂĐĞƐ͘ ůŝŐŝďŝůŝƚLJ ĨŽƌ the /ŶƚĞƌŶĂƟŽŶĂů ůŝƚĞ ŵĂƚĞƵƌ ǁĂǀĞ ƌĞƋƵŝƌĞƐ Ă ƟŵĞ ƵŶĚĞƌ Ϯ͗ϭϱ ĨŽƌ ŵĞŶ ĂŶĚ Ϯ͗ϯϬ ĨŽƌ ǁŽŵĞŶ ǁŝƚŚŝŶ ƚŚĞ ƉĂƐƚ ƚǁŽ LJĞĂƌƐ͘ dŚĞ ƚŽƉ ƚŚƌĞĞ ĮŶŝƐŚĞƌƐ ŝŶ ƚŚĞ /ŶƚĞƌŶĂƟŽŶĂů ůŝƚĞ ŵĂƚĞƵƌ ǁĂǀĞ ǁŝůů ƋƵĂůŝĨLJ ĨŽƌ ƚŚĞ dŽLJŽƚĂ h^ KƉĞŶ ŝŶ KĐƚŽďĞƌ͕ ƚŚĞ ĐŚĂŵƉŝŽŶƐŚŝƉ ĞǀĞŶƚ ŽĨ ƚŚĞ >ŝĨĞ dŝŵĞ &ŝƚŶĞƐƐ ^ĞƌŝĞƐ͘

NEW FOR 2011 ͻ /ŶĐƌĞĂƐĞĚ WƌŝnjĞ WƵƌƐĞ – As the 20ϭϭ W,>zdZ/ ĐŽŶƟŶƵĞƐ ŝƚƐ ĂĸůŝĂƟŽŶ ǁŝƚŚ ƚŚĞ >ŝĨĞ dŝŵĞ &ŝƚŶĞƐƐ dƌŝĂƚŚůŽŶ ^ĞƌŝĞƐ ZĂĐĞ ƚŽ ƚŚĞ dŽLJŽƚĂ ƵƉ͕ ĂŶ ŝŶĐƌĞĂƐĞĚ ƉƌŝnjĞ ƉƵƌƐĞ ŽĨ ΨϰϬ͕ϬϬϬ ǁŝůů ĞŶƐƵƌĞ ĂŶŽƚŚĞƌ ŐƌĞĂƚ ĮĞůĚ ŽĨ ƚŽƉ h^ ĂŶĚ /ŶƚĞƌŶĂƟŽŶĂů ƉƌŽƐ ĐŽŵƉĞƟŶŐ͘ ͻ ƋƵĂďŝŬĞ ʹ W,>zdZ/ ŚĂƐ ĂĚĚĞĚ ĂŶ ƋƵĂďŝŬĞ ǁĂǀĞ ĨŽƌ ďŽƚŚ ƚŚĞ ^ƉƌŝŶƚ ĂŶĚ /ŶƚĞƌŶĂƟŽŶĂů ƌĂĐĞƐ͘ KŶĞ ŽĨ ƚŚĞ ĨĂƐƚĞƐƚ ŐƌŽǁŝŶŐ ƐĞŐŵĞŶƚƐ ŽĨ ŵƵůƟƐƉŽƌƚ͕ ƋƵĂďŝŬĞ ŝƐ Ă ƐǁŝŵͬďŝŬĞ ĐŽŵƉĞƟƟŽŶ ĐƌĞĂƚĞĚ ĂƐ Ă ǁĂLJ ƚŽ ŝŶĐƌĞĂƐĞ ƉĂƌƟĐŝƉĂƟŽŶ ŝŶ ĂƚŚůĞƚĞƐ ǁŚŽ ƐƵīĞƌĞĚ ƌƵŶŶŝŶŐ ƌĞůĂƚĞĚ ŝŶũƵƌŝĞƐ ďLJ ĞůŝŵŝŶĂƟŶŐ ƚŚĞ ƌƵŶ ƉŽƌƟŽŶ ŽĨ ƚŚĞ ĞǀĞŶƚ͘ ͻ /ŵƉƌŽǀĞĚ /ŶƚĞƌŶĂƟŽŶĂů ŝƐƚĂŶĐĞ ZƵŶ ŽƵƌƐĞ ʹ /Ŷ ƌĞƐƉŽŶƐĞ ƚŽ ĂƚŚůĞƚĞ ĨĞĞĚďĂĐŬ͕ ƚŚĞ W,>zdZ/ /ŶƚĞƌŶĂƟŽŶĂů ƌĂĐĞ ƌƵŶ ĐŽƵƌƐĞ ǁŝůů ďĞ ŵŽĚŝĮĞĚ ƚŽ ůĞƐƐĞŶ ƚŚĞ ůŽŶŐ͕ ƐƵŶͲĚƌĞŶĐŚĞĚ ĮŶŝƐŚŝŶŐ ƐƚƌĞƚĐŚ ŽŶ D>< ƌŝǀĞ͘

Announcing the 2011 SheROX Triathlon Series Nine Events To Choose From!

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2011 Philadelphia Insurance PHLYTRI Official Race Guide

COMMUNITY IMPACT /Ŷ ϮϬϬϱ͕ ƚŚĞ WŚŝůĂĚĞůƉŚŝĂ /ŶƐƵƌĂŶĐĞ dƌŝĂƚŚůŽŶ ǁĂƐ ĨŽƵŶĚĞĚ ǁŝƚŚ ƚŚĞ ĚƵĂů ŵŝƐƐŝŽŶ ŽĨ ĐƌĞĂƟŶŐ Ă ǁŽƌůĚͲĐůĂƐƐ ŵƵůƟƐƉŽƌƚ ĞǀĞŶƚ ĨŽƌ ŽƵƌ ĂƚŚůĞƚĞƐ ĂŶĚ ƚŽ ŚĂǀĞ Ă ůĂƐƟŶŐ ĂŶĚ ƉŽƐŝƟǀĞ ŝŵƉĂĐƚ ŽŶ ŽƵƌ ǁŽƌůĚͲĐůĂƐƐ ĐŝƚLJ͘ tŝƚŚ ŽƵƌ ĨŽƵŶĚŝŶŐ ĐŚĂƌŝƚĂďůĞ ƉĂƌƚŶĞƌƐ ĂŶĚ ŶĞǁ ĐŽŵŵƵŶŝƚLJ ŝŶŝƟĂƟǀĞƐ͕ W,>zdZ/ ŝƐ Ă ƚƌƵĞ ĐŽŵŵƵŶŝƚLJ ĞǀĞŶƚ ǁŚŝĐŚ ǁŝůů ĐŽŶƟŶƵĞ ƚŽ ŐŝǀĞ ďĂĐŬ ƚŽ ƚŚĞ ĐŝƚLJ ǁĞ͛ƌĞ ƉƌŽƵĚ ƚŽ ĐĂůů ŚŽŵĞ͘ KŶĞ ŽĨ ƚŚĞ ĨŽƵŶĚŝŶŐ ƉĂƌƚŶĞƌƐ ĂŶĚ ƚŚĞ ŵĂŝŶ ďĞŶĞĮĐŝĂƌLJ ŽĨ ƚŚĞ W,>zdZ/ ŝƐ dŚĞ ĂŶĐĞƌ ĞŶƚĞƌ Ăƚ dŚĞ ŚŝůĚƌĞŶ͛Ɛ ,ŽƐƉŝƚĂů ŽĨ WŚŝůĂĚĞůƉŚŝĂ ǁŚŝĐŚ ďĞŶĞĮƚƐ ŐƌĞĂƚůLJ ĞĂĐŚ LJĞĂƌ ĨƌŽŵ ƚŚĞ <Ăƌƌ ĂƌƚŚ ,KW ŚĂƌŝƚLJ ŚĂůůĞŶŐĞ Ăƚ ƚŚĞ W,>zdZ/ ^ƉƌŝŶƚ ƌĂĐĞ͘ dŚĞ ŚĂůůĞŶŐĞ ƉŝƚƐ ƚĞĂŵƐ ŽĨ ĂƚŚůĞƚĞƐ ĂŐĂŝŶƐƚ ŽŶĞ ĂŶŽƚŚĞƌ ĂŶĚ ŚĂƐ ƐƵĐĐĞƐƐĨƵůůLJ ƌĂŝƐĞĚ ŵŽƌĞ ƚŚĂŶ ΨϮϬϬ͕ϬϬϬ ĨŽƌ dŚĞ ĂŶĐĞƌ ĞŶƚĞƌ͘ :ĂŶƵƐ͕ Ă ŐůŽďĂů ŝŶǀĞƐƚŵĞŶƚ ŵĂŶĂŐĞŵĞŶƚ Įƌŵ͕ ŝƐ ƐƵƉƉŽƌƟŶŐ ƚŚĞ <Ăƌƌ ĂƌƚŚ ,KW ŚĂƌŝƚLJ ŚĂůůĞŶŐĞ ŝŶ ϮϬϭϭ ǁŝƚŚ Ă ΨϭϬ͕ϬϬϬ ĐŽŶƚƌŝďƵƟŽŶ ŽŶ ďĞŚĂůĨ ŽĨ ƚŚĞ ƚŽƉ ƚŚƌĞĞ ŝŶĚŝǀŝĚƵĂů ĨƵŶĚƌĂŝƐĞƌƐ͘ /Ŷ ĂŶ ĞīŽƌƚ ƚŽ ĞdžƉĂŶĚ ƚŚĞ ƌĞĂĐŚ ŽĨ ŽƵƌ ĐŽŵŵƵŶŝƚLJ ĞīŽƌƚƐ͕ ƚŚĞ ĞǀĞŶƚ ŝƐ ĂĚĚŝŶŐ ƚŚƌĞĞ ŶĞǁ community partners for 2011: dŚĞ ĂĚĞŶĐĞ LJĐůŝŶŐ &ŽƵŶĚĂƟŽŶ͕ &ĂŝƌŵŽƵŶƚ WĂƌŬ ŽŶƐĞƌǀĂŶĐLJ ĂŶĚ ƚŚĞ ŚĂůůĞŶŐĞĚ ƚŚůĞƚĞƐ &ŽƵŶĚĂƟŽŶ͘ ĂĚĞŶĐĞ LJĐůŝŶŐ &ŽƵŶĚĂƟŽŶ ƉƌŽǀŝĚĞƐ ďŽLJƐ ĂŶĚ ŐŝƌůƐ ďĞƚǁĞĞŶ ƚŚĞ ĂŐĞƐ ŽĨ ϵ ĂŶĚ ϭϴ LJĞĂƌƐ ŽůĚ ĂĐĐĞƐƐ ƚŽ ƚŚĞ ƐƉŽƌƚƐ ŽĨ ĐLJĐůŝŶŐ ĂŶĚ ƚƌŝĂƚŚůŽŶ͘ & ŝĚĞŶƟĮĞĚ ƚŚĂƚ ƚŚĞƌĞ ǁĞƌĞ ŵĂŶLJ ŬŝĚƐ ŝŶ ƚŚĞ WŚŝůĂĚĞůƉŚŝĂ ƌĞŐŝŽŶ ŝŶƚĞƌĞƐƚĞĚ ŝŶ ƉĂƌƟĐŝƉĂƟŶŐ ŝŶ ĐLJĐůŝŶŐ ĂŶĚ ƚƌŝĂƚŚůŽŶ͕ ďƵƚ ůĂĐŬĞĚ ĂĐĐĞƐƐŝďŝůŝƚLJ ƚŽ ƚŚĞ ƐƉŽƌƚƐ͘ &Žƌ ƚŚĞ ƚŚŝƌĚ LJĞĂƌ͕ Ă ƚĞĂŵ ŽĨ ůŽĐĂů & ƐƚƵĚĞŶƚƐ ǁŝůů ĐŽŵƉĞƚĞ ŝŶ ƚŚĞ W,>zdZ/ ^ƉƌŝŶƚ ƌĂĐĞ͘ ZĞĐŽŐŶŝnjĞĚ ĂƐ ŽŶĞ ŽĨ ƚŚĞ ͞ϭϬ 'ƌĞĞŶĞƐƚ ZĂĐĞƐ͟ ďLJ Triathlete Magazine, PHLYTRI ŝƐ ƉĂƌƚŶĞƌŝŶŐ ǁŝƚŚ ƚŚĞ &ĂŝƌŵŽƵŶƚ WĂƌŬ ŽŶƐĞƌǀĂŶĐLJ and event sponsor Nathan WĞƌĨŽƌŵĂŶĐĞ 'ĞĂƌ ŽŶ ƚŚĞ ĞǀĞŶƚ͛Ɛ Green Race /ŶŝƟĂƟǀĞ͘ The mission of the ŽŶƐĞƌǀĂŶĐLJ ŝƐ ƚŽ ŝŵƉƌŽǀĞ ƚŚĞ ƋƵĂůŝƚLJ ŽĨ ůŝĨĞ ŝŶ ƚŚĞ 'ƌĞĂƚĞƌ WŚŝůĂĚĞůƉŚŝĂ ƌĞŐŝŽŶ ƚŚƌŽƵŐŚ ŝƚ ƐƵƉƉŽƌƚ ŽĨ ƚŚĞ &ĂŝƌŵŽƵŶƚ WĂƌŬ ^LJƐƚĞŵ͕ ƚŚĞ ŚŽŵĞ ŽĨ ŽƵƌ ŐƌĞĂƚ ƌĂĐĞ͘ dŚĞ ŽŶƐĞƌǀĂŶĐLJ ŝƐ ŚĞůƉŝŶŐ ƚŚĞ ĞǀĞŶƚ ǁŝƚŚ Ă ŵĂũŽƌ ƌĞĐLJĐůŝŶŐ ŝŶŝƟĂƟǀĞ ĚƵƌŝŶŐ ƌĂĐĞ ǁĞĞŬĞŶĚ ĂŶĚ Ă ƉŽƌƟŽŶ ŽĨ EĂƚŚĂŶ͛Ɛ ƉƌŽĚƵĐƚ ƐĂůĞƐ ĂƐƐŽĐŝĂƚĞĚ ǁŝƚŚ ƚŚĞ W,>zdZ/ ǁŝůů ďĞ ĚŽŶĂƚĞĚ ƚŽ ƚŚĞ ŽŶƐĞƌǀĂŶĐLJ͘ ŚĂůůĞŶŐĞĚ ƚŚůĞƚĞƐ &ŽƵŶĚĂƟŽŶ ƉƌŽǀŝĚĞƐ ŽƉƉŽƌƚƵŶŝƟĞƐ ĂŶĚ ƐƵƉƉŽƌƚ ƚŽ ƉĞŽƉůĞ ǁŝƚŚ ƉŚLJƐŝĐĂů ĚŝƐĂďŝůŝƟĞƐ ƐŽ ƚŚĞLJ ĐĂŶ ƉƵƌƐƵĞ ĂĐƟǀĞ ůŝĨĞƐƚLJůĞƐ ƚŚƌŽƵŐŚ ƉŚLJƐŝĐĂů ĮƚŶĞƐƐ ĂŶĚ ĐŽŵƉĞƟƟǀĞ ĂƚŚůĞƟĐƐ͘ W,>zdZ/ ĂƚŚůĞƚĞƐ ĐĂŶ ũŽŝŶ Team CAF led by CAF ambassador Sarah Reinertsen, ITU World Champion, star of ^͛Ɛ ŵŵLJ ĂǁĂƌĚ ǁŝŶŶŝŶŐ “The Amazing Race” ĂŶĚ ƚŚĞ ĮƌƐƚ ǁŽŵĂŶ ŽŶ Ă ƉƌŽƐƚŚĞƟĐ ůĞŐ ƚŽ ĮŶŝƐŚ ƚŚĞ /ƌŽŶŵĂŶ tŽƌůĚ ŚĂŵƉŝŽŶƐŚŝƉ ŝŶ <ŽŶĂ͘ W,>zdZ/ ĂƚŚůĞƚĞƐ ǁŝůů ĂůƐŽ ďĞ ƌĂĐŝŶŐ ĂŶĚ ĨƵŶĚƌĂŝƐŝŶŐ ŽŶ ďĞŚĂůĨ ŽĨ >ĞƵŬĞŵŝĂ Θ >LJŵƉŚŽŵĂ Society’s Team In Training® ƉƌŽŐƌĂŵ͕ ĂŶĚ ƚŚĞ ŵĞƌŝĐĂŶ ĂŶĐĞƌ ^ŽĐŝĞƚLJ͛Ɛ ĞƚĞƌŵŝEĂƟŽŶ ĞŶĚƵƌĂŶĐĞ ƉƌŽŐƌĂŵ͘

REGIST ER NOW ALMOS T FULL

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A Journey of Enduring Hope

By Stephen Brown

The mission of Pam and Tom Kramer is simple. Their goal is to inspire people to join the bone marrow donor registry and to raise funds and awareness for this vital and very personal cause. In 1998 Pam Kramer was diagnosed with a rare disease called Essential Thrombocythemia (ET) in which the body produces too many blood platelets. ET is a chronic disease that does not generally shorten life expectancy in the first decade following diagnosis. However in some patients, the disease may progress to Myelofibrosis, an extremely rare disease characterized by the buildup of scar tissue in the bone marrow cavity. The fibrous scar tissue interferes with the production of normal blood cells.While the effects of Myelofibrosis can be managed, the disease is considered life threatening without a bone marrow transplant. Unfortunately, Pam Kramerâ&#x20AC;&#x2122;s Essential Thrombocythemia developed into Myelofibrosis.

After touring the country and seeing doctors from Seattle to Boston, the Kramers settled on a world renowned team of doctors at the Abrahamson Cancer Center at the University of Pennsylvania. Their team, led by Dr. Stephen Porter and Dr. Elizabeth Hexner, are experts in the areas of transplantation as well as research in the clinical trials that are being done to help reduce some of the effects of the disease.

Pamâ&#x20AC;&#x2122;s eventual cure will depend on finding the best bone marrow donor match possible. To find the perfect match they must rely on the national registry. The more people in the 64

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registry, the better the chance for a perfect match for Pam and the 10,000 other people that are seeking the perfect match.

To give the Kramers a platform, and an even louder voice with which they could be heard, they launched Racing to Register, where Tom Kramer is using his 20-year passion for endurance sports to help broadcast their message. Using events such as the Philadelphia Insurance Triathlon, the Ironman World Championships, and several international marathons, Pam and Tom Kramer boldly take their message wherever it can be heard with the hope of raising funds and awareness, providing a platform, and finding a match.

Both Pam and Tom come from athletic backgrounds. Tom was a competitive swimmer and soccer player who eventually discovered his passion for running and multisport racing.

Although Pam was also an athlete in her own right as a competitive water-skier and horseback rider growing up, she took to triathlons well into her diagnosis as a way to inspire others and prove that people can do anything they set their sights on. Although slight in stature, Pam has the heart of a lion, and the fight of a gladiator.

Pam Kramerâ&#x20AC;&#x2122;s optimism, energy, and positive outlook are infectious. Speak with her for just a few minutes and the image of her smile, as well as her ever-present power of possibility will make a lasting impression on you. In support of his wife, Tom Kramer exudes nothing short of drive and

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confidence that Pam will find her match, and he will do everything in his power to make that happen. It comes as no surprise that Pam and Tom have intertwined their tenacity for finding a cure with the never-say-quit attitude of the endurance athlete. The Kramers live their lives by the motto "control the situation; don't let the situation control you.”

“We don't think of any negatives, only positives. Even with the right transplant, Pam’s prognosis is dependent on many factors: quality of the donor, Graft Versus Host Disease potential, advancement of the disease etc., but we remain confident. The possibility of anything less than a successful outcome is simply not even entertained,” said Tom. 2011 looks like another busy year for Racing to Register.

Their team, including Pam, will be racing in at least the Blue Cross Broad Street Run, The Philadelphia Insurance Triathlon, Devilman triathlon in NJ, the Philadelphia Marathon and several others. Racing to Register is also hosting its first annual golf event at White Manor Country Club on September 14th, 2011.

While theirs is a courageous and a noble effort, the fight can’t be won alone. They need your help. “We need to always remember that someone we know and love could need a transplant some day and you could be the one to save them, It’s painless to register and fast, and can save a life. As it is, only 40% of those needing a donor will find a match, and that

number is significantly less for minorities so that is why we need everyone that can donate to register”, Tom Kramer.

Racing to Register is also actively recruiting new team members to join in their cause. Runners, triathletes, or cyclists of all skill and experience levels are welcome to join.

Logo merchandise is available with proceeds going to the mission. The Kramers are also available to speak on the importance of registering as a bone marrow donor, and can even help organize bone marrow drives.

“Pam is the most positive, inspirational, smart, funny, caring person I truly have ever met. She is completely giving and unselfish. I truly have never met anyone who did not think she was fabulous. For those of us who know her, we are lucky to have her in our lives. If you have not met her, she is one of those people that after you talk to her, you feel better about yourself” Tom says of his wife.

Registering bone marrow is as simple as a cotton swab to the cheek. Get swabbed, save a life.

Additional information on Tom and Pam Kramer and their mission can be found by visiting www.racingtoregister.com Additional information on Be The Match Foundation bone marrow registry can be found at www.marrow.org Information on the DKMS bone marrow registry can be found by visiting www.dkmsamericas.org

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June/July 2011 65

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CALENDAR OF EVENTS SPONSORED BY

for more information about

The Performance Lab, Powered By Rothman Institute visit www.theperformancelabnj.com 6/4 Mount Joy Road Race. PA. proamcycling.com

6/19 Guyâ&#x20AC;&#x2122;s Neshaminy Classic. PA. masuperseries.com

Feb-Dec. High Road Cycles Tuesday Evening Ride. Tues, 5:30 pm.

Wayne and Doylestown stores. highroadcycles.com

6/24 PAValleys.com MASS Festival Weekend. PA. masuperseries.com

Apr-Dec. Thursday Night Training Series. lehighwheelmen.org

6/26 Lewis Morris Challenge. NJ. h2hrace.com

Feb-Oct. Northwest Philly Rides: Start times vary. Sat & Sun. PA. phillybikeclub.org

6/5 2011 TD Bank Philadelphia International Cycling Championship.

PA. procyclingtour.com

ADVENTURE RACING

6/12 Tri County Tour de Cure. PA. tour.diabetes.org

EVENTS June 6/4 Buffalo Stampede. PA. americanadventuresports.com 6/4 Dash for Cash. PA. americanadventuresports.com 6/19 Muddy Bear Bike & Run. PA. bearcreekmtb.com July 7/14 Equinox Traverse. PA. americanadventuresports.com 7/30 The Krista Griesacker Memorial Adventure Race. PA. goalsara.org

CYCLING EVENTS Cycling - Mountain and Cross Ongoing Feb-Dec. Bikesport Wednesday Evening Dinner Ride. 5:30 PM. Lower Perkiomen Valley Park, Oaks, PA. bikesportbikes.com Feb-Dec. Bikesport Mountain Bike Ride.

Sun, 9:00 AM. Green Lane (Knight Road) parking lot. PA. bikesportbikes.com

July 7/10 Delaware Trail Spinners Fair Hill Classic. MD. masuperseries.com 7/17 Bulldog Rump. NJ. h2hrace.com 7/23 Midnight in Milford Mills at Marsh Creek State Park. PA. masuperseries.com 7/24 Curse of Dark Hollow. PA. gettysburgbmx.ipower.com/michaux Cycling - Road Ongoing Feb-Dec. Advanced Performance Cycling Classes. Narberth, PA. toddparkertrainingprograms.com Feb-Dec. Bike King Monday Night Ride.

PA. bikeking.com Feb-Dec. Bike King Thursday Night Cycling Basics. PA. bikeking.com Feb-Oct. Bikesport Fast-paced Road Bike Ride. PA. Sun 9 AM. bikesportbikes.com

Feb-Dec. Bikesport Friday Morning Road Bike Ride for Women. PA. Fri 10 AM. bikesportbikes.com

June

Feb-Dec. Bikesport Tuesday Evening Road Ride. PA. bikesportbikes.com

6/12 Stoopid 50 Marathon. PA. masuperseries.com

6/5 The Liberty Classic. PA. procyclingtour.com

May-Sep. Tuesday Night 24-7 Fitness Pro-AM Series. Tues, 7:30 PM. Valley Preferred Cycling Center. PA. thevelodrome.com

6/5 Greater Philadelphia Tour de Cure.

PA. tour.diabetes.org

May-Sep. World Series of Bicycling Friday Night Pro Racing.

Valley Preferred Cycling Center. PA. thevelodrome.com

6/11 NEPA Nanticoke Criterium. PA. pacycling.org

Jun-Aug. Saturday Masters and Rookies Series.

Valley Preferred Cycling Center. PA. thevelodrome.com June 6/3 Bissell Team Meet & Greet Ride. PA. bikeking.com 6/4 Amateur Time Trials. PA. procyclingtour.com 6/4 Get Ready Metric 2011. NJ. sjwheelmen.org

6/5 New Jersey Skylands Tour de Cure.

NJ. tour.diabetes.org

6/11 Tour of Mt. Nebo. PA. roadcyclingleague.com 6/11 Tri County Tour de Cure. PA. tour.diabetes.org 6/12 Elite State Time Trial. PA. pacycling.org 6/12 French Creek Iron Tour. PA. irontour.org 6/12 NEPA Luzerne Criterium. PA. pacycling.org 6/12 Princeton Tour de Cure. NJ. tour.diabetes.org

Feb-Dec. Bikesport Free Fix-a-flat Clinic. 1st Sat, 9:30 AM. PA. bikesportbikes.com

Feb-Dec. Keswick Cycle Sunday Morning Mountain Bike Rides. Valley Green Inn in the Wissahickon Park.

PA. keswickcycle.com

6/5 Iron Hill Challenge. DE. masuperseries.com

6/4 Philadelphia Twilight Criterium. PA. pacycling.org

Feb-Dec. Keswick Cycle Cherry Hill Road Ride. Sat. 7:45. NJ. www.keswickcycle.com Feb-Dec. Cadence EP Group Ride.

Sat. Cadence Cycling, PA. cadencecycling.com Feb-Dec. Cadence Group Ride. 1st Sat. Cadence Cycling & Multisport, PA. cadencecycling.com

SPECIALIZED t PINARELLO Expert Bicycle Service Four Friendly Road Rides a Week BG Trained Bike Fitters Action Wheels Bike Shop is proud to be the only Pinarello Dealer in South Jersey

Feb-Dec. D&Q Tuesday Evening Ride.

Cherry Hill, NJ. dandq.com

There are many more rides and races with details online at libertysportsmag.com

Feb-Dec. The Harrisburg Bicycle Club.

Sat & Sun 8 AM. Sun 1:00 and 1:30 PM harrisburgbicycleclub.org Feb-Dec. High Road Cycles Group Rides. Sat 9 AM. Doylestown and Wayne. PA. highroadcycles.com

.BOUVB 1JLF SU t 8FOPOBI /+

BDUJPOXIFFMT DPN t Your Local Guide to Cycling, Running and Triathlon

June/July 2011 67

Fast Forward Racing Productions 2011 Season Calendar

6/17 Festival of Speed - US 10 Mile Championships. Valley Preferred Cycling Center. PA. thevelodrome.com

7/29 USA Cycling Masters National Championships. Valley Preferred Cycling Center. PA. thevelodrome.com

6/18 Keswick Women’s Day. PA. keswickcycle.com

7/30 Kirkwood Road Race. PA. proamcycling.com

6/18 PA State Team Time Trial. PA. pacycling.org

7/31 Tour de Long Valley. NJ. bicyclesafetynj.org 7/31 Robeson Township State Road Race. PA. pacycling.org

Jun 12

Michaux Half and Full Marathon Trail Run

Sep 9-11

Iron Cross Training Camp

6/24-26 Pennsylvania Environment Ride Bike Fundraiser. PA. environmentride.org

Oct 22-23 Rockville Bridge CX Classic Festival

6/24 Red Robin BRL Finals - Mike Walter Madison. Valley Preferred Cycling Center. PA. thevelodrome.com

Oct 23

Rockville Bridge 5k

Dec 24

Christmas Cross

6/25 Cycle Bucks County. PA. cyclebuckscounty.org

www.fastforwardracingproductions.com

6/25 Brownstown Road Race. PA. proamcycling.com

EVENTS

6/25 Hilly Billy Roubaix. PA. pacycling.org

Ongoing Feb-Dec. Mid-Atlantic Multisport Triathlon 101 Class.

Sundays 8:30-10:00am. www.midatlanticmultisport.com

6/25-7/2 Pedal PA Penn Central Tour.

PA. pedalpa.com 6/25-26 The Bike Swap @ D&Q. NJ. dandq.com 6/26 Rectric Century Ride.

PA. reccenterslanco.com 6/26 Emrick Blvd Criterium. PA. pacycling.org July 7/1 The 5th Annual Golden Wheel Race. Valley Preferred Cycling Center. PA. thevelodrome.com 7/2-4 Tour of Coatsville. PA. pacycling.org

CHIP TIMING When "Good Enough" Isn’t Good Enough for YOUR Race

7/3 Rodale Park Criterium. PA. pacycling.org

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Feb-Dec. Mid-Atlantic Multisport Class: Triathlon Swimming.

Thurs, 7:00 - 8:00 PM. Upper Main Line YMCA www.midatlanticmultisport.com

7/5-10 Tour de Toona. PA. tourdetoona.com

6/5 Belleplain Triathlon, Duathlon & AquaBike. NJ. dqtridu.com

7/8 Fastest Man on Wheels. Valley Preferred Cycling Center. PA. thevelodrome.com

6/5 Blackbear Triathlon. PA. blackbeartri.cgiracing.com

7/9 Iron Hill Twilight Criterium. PA. pacycling.org

7/10 American Cancer Society Bike-aThon. PA. acsbike.org

6/5 Independence Triathlon. PA. piranha-sports.com 6/5 Jersey Shore Swim-a-Palooza. NJ. jsmultisport.com 6/5 Mid-Atlantic Multisport Triathlon Boot Camp for Kids. PA. midatlanticmultisport.com

7/10 JBN Bicycle Race. PA. pacycling.org

6/8 Mid-Atlantic Multisport Open Water Swim Clinic. DE. midatlanticmultisport.com

7/15 US Sprint Gran Prix. Valley Preferred Cycling Center. PA. thevelodrome.com

6/11 Escape from School Youth Triathlon & Fun Run. DE. piranha-sports.com

7/16 Butler County Stage Race. PA. pacycling.org

6/11 Jersey Genesis Triathlon. NJ. jerseygenesistriathlon.com

7/16 Mason-Dixon Challenge. PA. eventmdm.nationalmssociety.org

6/11 Bambino Duathlon. NJ. jerseygenesistriathlon.com

7/16 Tour De FCCC. PA. pacycling.org

6/11 Keystone Warrior Memorial Triathlon & Duathlon. PA. multisportmaniacs.org

7/22 25th Annual Keirin Cup. Valley Preferred Cycling Center. PA. thevelodrome.com 7/24 Liberty Criterium. PA. pacycling.org 7/22-25 NBW Ride of Dreams Fundraising Ride. PA. rideofdreams.org

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Feb-Dec. Triathlon Swim Skills Training. Wed, 9:30 - 10:30 AM. Upper Main Line YMCA www.midatlanticmultisport.com

June 6/4 Bucks County Open Water Swim Clinic. PA. highroadcycles.com

7/17 Penitentiary Crit. PA. breakawaybikes.com

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Feb-Dec. Mid-Atlantic Multisport Ladies Night Indoor Cycling Class.

Mon, 7:00 - 8:00 PM. Upper Main Line YMCA www.midatlanticmultisport.com

7/3 White Clay Bicycle Club's Double Cross Metric. DE. whiteclaybicycleclub.org

7/10 Try the Track! Valley Preferred Cycling Center. PA. thevelodrome.com

DIOS ARTIST STU onth $ 100 per m

MULTISPORT (TRIATHLON AND DUATHLON)

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6/11 Lavaman Sprint Triathlon. NJ. jsmultisport.com 6/12 Tri-It Triathlon. PA. piranha-sports.com 6/12 Great Chesapeake Bay Swim. MD. bayswim.com

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Find more events and camps with details online at libertysportsmag.com

7/9 Everybody Tri's. NJ. jsmultisport.com

6/12 2nd Annual Kids Triathlon for Bob Kelleher. NJ. raceforum.com/kidstri 6/18 Mid-Atlantic Multisport Open Water Swim Clinic. NJ. midatlanticmultisport.com 6/18 Parvin State Park Sprint Triathlon & Duathlon. NJ. dqtridu.com 6/19 Bucks County Open Water Swim Clinic. PA. highroadcycles.com 6/19 Sprint Triathlon at St. Andrews. DE. piranha-sports.com 6/19 Washington, DC Triathlon. DC dctri.com 6/19 Long Branch Sprint Triathlon/Duathlon Series # 1. NJ. sandyhookers.org 6/24 25th Annual Independence Day 1 Mile Bay Swim. NJ. occcswimteam.com 6/24-26 Philadelphia Triathlon. PA. phillytri.com 6/25 Queen of the Hill Women's Triathlon.

NJ. dqtridu.com 6/26 Patanella's Doc and Sok Triathlon.

NJ. greenbrookracing.com

7/9 1st Annual Jersey Pride Triathlon. NJ. jerseypridetri.com

7/31 Pittsburgh Triathlon & Adventure Race. PA. piranhasports.com 7/31 Triathlon & Duathlon for Autism. NJ. dqtridu.com

7/10 Bucks County Open Water Swim Clinic. PA. highroadcycles.com

7/31 XTERRA Dirty Grizzly Off-Road Triathlon.

Bear Creek Mountain, PA. bcmountainresort.com

7/10 Philadelphia Women's Triathlon.

PA. godivatri.cgiracing.com

RUNNING

7/10 Randolph Lake Triathlon. NJ. paceracing.org

EVENTS

7/10 Steelman Open Water Swim. PA. steelmantriathlon.com

Ongoing

7/16 Bridgeton Exchange Club Sunset Challenge Triathlon & Duathlon. NJ. sunsettrichallenge.com

Feb-Dec. Jenkintown Running Co. Group Run. Wed, 6:00 PM. Jenkintown, PA. jenkrun.com

7/17 Anthracite Triathlon. PA. anthracitetriathlon.org

Feb-Dec. Manayunk Running Club.

Tues & Thurs, 6:30 PM. Bryn Mawr Running Company.

Manayunk, PA. manayunkrunningclub.com

7/17 KidzTri3 Youth Triathlon Series. PA. kidztri3.com 7/17 Long Branch Sprint Triathlon/Duathlon Series #2. NJ. sandyhookers.org

7/23 NJ State Triathlon. NJ. newjerseystatetri.cgiracing.com

7/9 Diamond in the Rough Triathlon. MD. piranha-sports.com

7/9 Double Trouble Triathlon. NJ. jsmultisport.com

7/9 Vincentown Sprint Triathlon, Duathlon & Aquabike. NJ. dqtridu.com

7/17 Patriot's Triathlon. PA. piranha-sports.com

July 7/6 Anthony Farrace Memorial Splash and Dash. NJ. dqtridu.com

Race Directors, want to see your event listed in the calendar, go to: libertysportsmag.com

7/9 Mid-Atlantic Multisport Open Water Swim Clinic. NJ. midatlanticmultisport.com

7/24 KAY Good Kids Tri. PA. piranha-sports.com 7/30 BaldBear Triathlon. Bear Creek Mountain, PA. bcmountainresort.com

Feb-Dec. Pagoda Pacers Athletic Club Run. Wed, 6:00 PM. Locations vary. pagodapacers.com Feb-Dec. PCVRC Wednesday Evening Run. Wed, 6:00 PM. Delcastle Rec. pcvrc.com Feb-Dec. Philadelphia Runner Group Run Thurs, 6:00 PM. Philadelphia Runner. www.philadelphiarunner.com Feb-Dec. South Philly Striders Running Club. Tues & Thurs, 6:00 AM. Genoâ&#x20AC;&#x2122;s Steaks. southphillystriders.com

Your Local Guide to Cycling, Running and Triathlon

June/July 2011 69

Feb-Dec. The North Face Trail Run. Thurs, 6:00 PM. Valley Forge National Park.

TNFKingofPrussiaStore@vfc.com June 6/1 2nd Wilm. Talented Youth Assoc. 5k.

DE. races2run.com

6/5 32nd St. Anthony's Italian Festival 5k. DE. races2run.com 6/5 Green Turtle 5K. DE. seashorestriders.com 6/5 Princeton HealthCare 10K Race 2011. NJ. princetonhcs.org

6/12 The Delaware County Walk/5k Run For Hunger. DE. delawarecountywalkforhunger.org 6/14 3rd Kearns 5k for The Independence School. DE. races2run.com 6/15 Ambler YMCA Spring into Summer 5K. PA. philaymca.org

6/25 Pineland Striders Independence Races. NJ. pinelandstriders.com 6/25 Spirit of Gettysburg 5k. PA. ywcagettysburg.org 6/26 1/2 Sauer 1/2 Kraut (Half)marathon.

PA. uberendurancesports.com

6/4 2nd Annual Race to Educate 5k Run/Walk. NJ. raceforum.com/educate

6/5 The King of Prussia 10 Miler. PA. kingofprussia10miler.com

6/4 16th Annual Avon 5k Run/Walk. NJ. avon5K@hotmail.com

6/7 Princeton A. C. Spring Classic CrossCountry Series #4. NJ. princetonac.org

6/16 Inaugural Middletown Sesquicentennial 5k run walk. DE. races2run.com

6/4 Buffalo Stampede. PA. americanadventuresports.com

6/8 Pasta Run 5k and Kids Noodle Run. PA. lunginfo.org

6/16 Third Thirsty Thursday Evening 5k.

PA. pretzelcitysports.com

6/26 Pine Beach 5k. NJ. bdishost.com/pb5k/pb5k.htm

6/4 Rothrock Trail Challenge. PA. rothrockchallenge.com

6/8 XTERRA Hibernia Park Challenge 5 mile Trail Run. PA. mid-atlanticevents.com

6/18 21st 10k & 5k the Westside Way. DE. races2run.com

6/28 Tuesday in the Park 5k Series. PA. runccrs.com

6/4 Scott Coffee Moorestown Rotary 8k.

NJ. runningco.com

6/9 Midsummer Series 5k. PA. runtheday.com

6/18 Baltimore 10 Miler. MD. baltimoretenmiler.com

6/4 The AJ Foundation 10K/5K. PA. ajfoundation.org

6/11 19th Arthur J. Turner, Jr. Scholarship 5k. DE. races2run.com

6/18 Patriots 5K Race & Children's Fun Run. NJ. raceforum.com

6/4 Wissahickon Trail Classic 10k. PA. wissahickontrailclassic.org

6/12 2nd Annual MPS Run Walk 5k. DE. races2run.com

6/18 Xterra Trail Run Pocono Series Race #4. PA. wilkesbarreracing.com

6/4 Xterra Trail Run Pocono Series Race #3. PA. wilkesbarreracing.com

6/11 5th Annual 5K Walk/Run for Women's Athletics. NJ. gobroncs.com

6/19 Fathers Day 5k. DE. seashorestriders.com

6/5 4th Annual Danielle Bledy Memorial 5K Run & 1 Mile Fun Walk. NJ. dsdawgs.org

6/11 8th DFRC Blue-Gold All-Star 5 Kilometer Run and 1 Mile Walk. DE. seashorestriders.com

6/19 XTERRA Wolf's Hollow Revenge 10k and 5k. PA. mid-atlanticevents.com

6/5 6th Annual Run The Gates 5 Miler. PA. runthegates.org

6/11-12 Warrior Dash. PA. warriordash.com

6/5 15th Annual Kilometers for Karyn.

NJ. oymp.net

6/12 Michaux Half and Full Marathon. PA. fastforwardracingproductions.coml

6/22 Tex Mex Connection 5k. PA. texmexconnection.com 6/25 Friend2Friend Summer Solstice 5 Mile Trail Run. NJ. raceforum.com 6/25 Jungle Jim’s 5k Splash. DE. seashorestriders.com

6/26 4th Kid Shelleen's 5k for Cliff. DE. races2run.com 6/26 Bill Degnan 5k & 1m Walk. DE. seashorestriders.com

July 7/2 Beach Paper Firecracker 5k & 5k Walk. DE. seashorestriders.com 7/4 Road Apple 10K & 5K Run. PA. proamcycling.com 7/9 8th Mimi's Run for Delaware Hospice 5k. DE. races2run.com 7/9 Seashore Strider 5k and S.S.R.S. Women’s Festival 5K. DE. seashorestriders.com 7/9 Xterra Trail Run Pocono Series Race #5. PA. wilkesbarreracing.com 7/13. 3rd Annual DE. Hospice Anniversary 5k. DE. races2run.com 7/14 Midsummer Series 5k. PA. runtheday.com 7/16-17 4th Annual Stroehmann BOMF 20in24 Relay Challenge. PA. 20in24.com 7/17 Merrell Down and Dirty Mud Run. PA. downanddirtymudrun.com 7/17 Quadzilla 15k. PA. blazedtrailevents.com 7/19 Tuesday in the Park 5k Series. PA. runccrs.com 7/21 Third Thirsty Thursday Evening 5k.

PA. pretzelcitysports.com 7/23 Chad’s Run 5k & 1m Walk. DE. seashorestriders.com 7/24 XTERRA Hibernia Park Burn 21K & 10K Trail Run. PA. Mid-atlanticevents.com 7/24 Y.M.C.A. 5 Mile Run & 1m Walk.

DE. seashorestriders.com 7/24 Yvonne Stewart Margate Memorial 5K/10K. NJ. sites.google.com/site/ysmargatememorialrun 7/27 6th Annual Wilmington Games 5k.

DE. races2run.com 7/30 Run for the Hill of it. PA. mcapkids.org 7/31 Run For J.J. 5k & 5k walk. DE. seashorestriders.com

For All Your Advertising Needs Email matt@libertysportsmag.com for rates and info.

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CHOICE GEAR

Camelbak Racebak

By Adam Bowers One of my favorite and most versatile pieces of issued gear while I was in the Marine Corps was my Camelbak. I used that bad boy for everything – strapping it onto my flak jacket for hydration while out on patrol, wearing it during battalion or company runs, or just keeping it on hand while in the barracks because I was too lazy to reach for a water bottle.

I still have that old Camelbak, but it’s beat to hell and a dirty camo color – not exactly what I prefer to wear while biking. So when I heard about the new Camelbak Racebak, I got pretty excited.

The new Racebak is designed for cyclists. The reservoir compartment is built into a lightweight compression fabric, which, like all compression fabrics, is skin-tight. I received a size large that I thought was going to be too big after reading the company size chart; however, after putting it on and zipping it up, the large fit perfectly. So, like most cycling gear, order one size up just to be safe.

I wasn’t sure if the Racebak was designed to be worn as a stand-alone jersey, but because it was so tight and lacked any pockets, I wore it underneath my jersey. It fit perfectly, and the drinking tube came out just at collarbone level, making it very easy to just grab the mouthpiece with one hand, put it up to my mouth, bite down, and drink effortlessly.

While the Racebak did allow easy hydration, it also had some downsides. If you choose to wear it as an undergarment like I did, refilling the reservoir is impossible without taking off your jersey first, then having somebody else fill it for you, or taking the Racebak off too and filling it yourself. If you don’t plan to fill it during a ride, though, this is not a problem. Secondly, as the water level drops in the reservoir, sloshing can occur. While this is not detrimental to the Racebak’s performance, I found it annoying.

The Racebak makes hydration a breeze while out on the bike despite the two minor flaws I found. The Racebak model I tested sells for $99. For more information, visit www.camelbak.com.

(Pro tip: Fill the reservoir up with ice water for a fantastic cooling system on hot days. Fill the reservoir up with Long Island Iced Tea for a discreet beverage at concerts and weddings.)

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June/July 2011 71

CHOICE GEAR

lululemon Men’s Shirt and Shorts

By Nathan Baker Gentlemen, I’m going to let you in on a secret. The ladies already seem to know (they always do).

You know that lululemon athletica store you pass every day? There’s something for you in there. And whatever that something is, you’re going to love it.

I passed the lululemon on Walnut Street in Philadelphia a few zillion times before I ever bothered to go in. When I did, it was to buy a gift for my sister, because she does yoga and eats granola and celery, and I figured lululemon was right up her alley.

Until that moment, I had not known lulu made clothing for men.

Now a couple of years have passed, and along the way I’ve picked up about a dozen lulu pieces for myself. Consistently, I’ve been impressed with the small details in every piece I’ve owned.

Most recently, I picked up the Light as Air running short and the Metal Vent Tech shirt.

The short is more of a do-anything short. While it is great for running, it is also perfectly suitable for an afternoon of kayaking or hiking. They look like normal shorts, which is great for those who don’t want the barely-there, super-split running shorts our fathers wore during the running boom of the seventies. The short liner won’t stink and the seams are almost undetectable, and the key pocket is sewn into the liner, so your iPod and keys won’t bounce all over the place.

The Metal Vent Tech tee is divinely comfortable and wicks all the sweat I can pour into it, which is plenty. I wear it as a running shirt, a casual shirt, and an undershirt. The versatility makes the $64 cost easily justifiable.

I love lululemon like I love Smartwool and Tastykakes.

From underwear to sweatpants to hoodies, lululemon always has something for me, and the people in the store always seem genuinely happy to help you.

In truth, they probably really are happy to help yoululu has a well-documented history of showing genuine interest in the personal development of its employees. Happy employees make happy customers, of which I am one.

Gentlemen, my recommendation is not that you rush out and buy the same shorts and shirt I got. Take the time to walk around the store. They’re glad to have you stop by. Ask for Chelsea, who will blow you away with her knowledge of every stitch of fabric in every garment in the store. Look around a little - lululemon athletica is not just for women. There’s something in there for you. And when you find it, it will be awesome. www.lululemon.com

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Bike ID

By Adam Bowers Bike locks have been around for as long as bikes have been getting stolen. Chains through the wheel and frame locked together with a padlock worked for a while, until hardware companies began manufacturing tools that could easily cut through the locks. As soon as lock companies came out with the latest and greatest “thief-proof ” lock, those thieves worked even harder to outsmart the lock and claim the bike as their own. The bike didn’t last long in their hands, however; a stolen bike is almost always sold off for a quick profit.

With the advent of Craigslist, eBay, and other user marketplaces, stolen bikes are being sold off in record numbers. Don’t think that the bike lock industry has been left behind in the great digital jump, though.

Kryptonite has taken their bike protection know-how and developed the latest safeguard against thieves www.bikerevolution.org.

Bikerevolution.org is a network comprised of bike owners who have decided to step up their bike security. Using bikerevolution.org is simple: just visit the website and register your bike (it’s free). The website maintains a database of all bikes registered, and, in the event of a stolen bike, will send out notifications to local bike clubs, shops, owners, schools, and police telling them to be on the lookout for your bike. There are several ways to register a bike on bikerevolution.org: take a picture of your bike, use the serial number on your bike’s bottom bracket, or go one step further and purchase a Bike ID kit from Kryptonite.

A Bike ID kit is simply a QR code “Pulse ID” tag that you attach to your bicycle and register with bikerevolution.org. Using a smartphone such as an iPhone, Droid, or Blackberry, you can scan in your Pulse ID or any others and see whether the bike has been reported as stolen.

Each Bike ID kit contains two tags to be placed strategically on your bike, which Kryptonite recommends putting on the bottom bracket and on the seat tube. There is also a larger decal for putting in a more visible area on your bike, which acts as a warning for bike thieves that this bike is registered and traceable.

If you value your bike and want to make sure that if it is stolen you have another way to retrieve it, register your bike on www.bikerevolution.org. For added security and traceability, Bike ID kits are available through Kryptonite retailers for $14.95. www.kryptonite.com

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Platypus Origin 5

By Laurence Kelly Hydration backpacks are so 1995, right? I have held the opinion that once you have one, youâ&#x20AC;&#x2122;re set. So I stopped paying attention to them. Reviewing the Origin 5 pack from Platypus has changed my mind. The pack offers five waterproof liters of dedicated gear storage, zippered waist pockets, internal organizer and light loop/lash points. The kicker for me though, is the BPAfree, two liter Big Zip SL reservoir. The top of the reservoir zips like a sandwich bag, which makes a simple and very secure closure. The coolest feature is the hose attachment. It has a quick release at the base of the reservoir, which keeps you from fighting with the hose when you want to change it out. Push the release, and the bag is free.

The Origin 5 was with me almost everywhere I went on a recent trip to Belize. Its quick release hose was great when the water needed to be emptied in a hurry, while boarding the plane. All the stuff I needed fit in quite nicely. It carried a rain jacket, tour book, headlamp, camera, smart phone, passport, and a snack, not to mention more than a days worth of water. I filled it up at the local market, threw it in the floor of our canoe, and climbed Mayan ruins with it strapped on my back. This bag never flinched, and came home looking like new. cascadedesigns.com/platypus

Photo by Sarah Philbrick

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2XU

By Adam Bowers I’m going to be frank: I love compression gear. I love the way compression socks revitalize my calves and feet after a rough training session or race. I love the way compression tights go one step further and bring an almost ethereal squeezing, warming sensation to all of my leg muscles and relieve any lingering soreness. Perhaps my favorite thing about compression gear is how quickly it puts me back into the game after pushing my body to the limits. The human body is pretty good at restoring itself, but having a little extra help from compression gear doesn’t hurt.

Naturally, my love for compression gear has led me to become familiar with the wizards of compression fabric at 2XU (pronounced “two times you”). For the unfamiliar, this Australian company is one of the pioneers of bringing high-end compression gear to athletes around the world. 2XU has an impressive list of alliances and sponsorships with various athletic organizations, working with experts and athlete feedback to ensure each product is top-notch.

Proud Sponsor of SheROX Philadelphia Triathlon

215.355.1166 326 East Street Road Feasterville PA 19053

guysbicycles.com

2XU’s gear lineup spans across several disciplines and has each sport covered. Whether you’re a cyclist, runner, triathlete, swimmer, baseball player, tennis player – whatever – 2XU has something for everybody. Most of their garments incorporate some degree of compression, which means your muscles will benefit from the technology as you race or train. Compression gear is no longer reserved for your post workout recovery- the muscles in your body will last longer and help you really push out the last few miles in a marathon, that insane uphill sprint, or the final 20 miles in a century.

New for 2011, 2XU has introduced the 250.70D/CK fabric. Translation: this fabric packs in even more compression and in turn maximizes blood flow to muscles and aids recovery even quicker than before.

After your body is broken down and you need to get ready for your next training or racing evolution, pull on these tights, calf, or arm sleeves and let the ultra-compression work its magic and bring your body back to 100% faster than you can say “250.70D/CK fabric.”

For a full listing of 2XU’s 2011 lineup and a more in-depth look at the technologies the company incorporates into their garments, visit www.2xu.com Your Local Guide to Cycling, Running and Triathlon

June/July 2011 75

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CHOICE GEAR

REWARD For Reader Feedback

REWARD FOR READER FEEDBACK We want to hear from you! We ask for feedback from our readers every year — and we maintain that Liberty Sports Magazine is YOUR magazine. We want to cover the stories and topics that interest you. The feedback we have received from people across the Northwest has helped us continue to shape our magazine to better serve your needs and interests.

Wahoo Fitness

By Adam Bowers

If you’re one of the millions of people who have an iPhone, you probably never leave home without it. You use it for phone calls, all kinds of apps, texting, and, you probably use it to listen to music while you’re running. So if you want another reason to take your iPhone out with you, check out Wahoo Fitness.

Our friends at Rudy Project have been kind enough to help us out with this special offer once again for 2011. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new pair of Prestige Erik Zabel Special Edition sunglasses ($175 MSRP) or a Rudy Project Cycling Kit (jersey and shorts; $170 MSRP). Just email your idea to info@ libertysportsmag.com Learn more about Rudy Project Special Offers. To see their complete award-winning product lineup or find a dealer near you, visit www.e-rudy.com.

Wahoo Fitness turns your iPhone into a data-collecting machine.

Wahoo Fitness is a fitness company that designed a little sensor called the Fiscia that you plug into the port on your iPhone. The Fiscia is about the size of the plug at the end of the charger, so it won’t get in the way of things. Furthermore, this little sensor is ANT+ savvy, so pretty much anything that uses ANT+ technology can be picked up via the Fiscia and used with your iPhone.

To go along with the Fiscia, Wahoo Fitness came out with heart rate monitors, stride sensors, and bike speed and cadence sensors. The heart rate monitor is very flexible, and the only solid piece is about two inches long; it’s barely noticeable on your chest while running or biking. The stride sensor is used to monitor your pace, distance, and running cadence. The stride sensor is extremely light, but also sturdy. Even after logging endless mile after endless mile, I didn’t once have to worry about it falling off.

Where Wahoo Fitness really shines though is with the app support for its devices. As of writing this, there are 57 similar fitness apps for the iPhone. Some for running, some for biking, there’s one for just about anything fitness related. But, like all apps for the iPhone, it can be hard to know which ones shine above the others. Because of the iTunes app store though, you can read through all user reviews and figure out which app works best for you.

The Fiscia sensor key retails for $79.99, the heart rate monitor for $59.99, and the stride sensor for $69.99. Different apps cost different amounts. For more information regarding Wahoo Fitness products and apps, visit www.wahoofitness.com.

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Zipp Service Course

By Patrick Engleman The Zipp Service Course SL bar and stem combo is one of the lightest and stiffest combinations I have ever felt. The whole system feels light but stout in your hands. There is no fear that these bars will crumble like other carbon bars I have had in the past. They serve as an alternative to carbon bars due to their rigidity and light weight. Their proprietary ZTL-71 Aluminum alloy construction is manufactured through an intricate butting process which leaves the bar just under 300g for a 44cm width, which, in terms of weight, will give most carbon bars a run for their money. Zipp offers this bar in a range of sizes from 40-46 with both a short and shallow and traditional bend.

I have been using the short and shallow bar on my road bike, and the fit is just wonderful. I switched from another aluminum bar/stem combo, and I have to say that I have more confidence sprinting and climbing, since there is no creaking or noise coming off the front of my bike except for my grunts and heavy breathing.

Performance aside, I was really happy that Zipp took the extra steps to provide cutting and install lines on the bars. This is a simple, but often overlooked, aspect of bar manufacture. These are a great upgrade to any bike.

This stem, mated with the Zipp bar, is also very stiff, yet stout. Typically, the torque put on a stem is quite a load of sheer forces trying to tear the stem apart. They rarely break, if ever, but there is a significant amount of energy lost through the stem instead of being used toward forward progress.

This 7075 aluminum stem almost negates those forces, or at least transfers more of them to the bars where the torque is important. The 3-D forging system is by far the smoothest forged stem I have ever used and seems to compliment just about any bike out there.

The large â&#x20AC;&#x153;Zâ&#x20AC;? on the stem is tasteful without being a billboard as many stems have become.

This stem only comes in black, but it comes in fourteen different lengths with two angles as options. The only clamp size for this stem is 31.8.

The only real issue that I found with the stem is that the titanium bolts have a hex head instead of an allen.

Once I got over the idea that I would have to carry a hex wrench with me, I realized that if Zipp had used a small allen bolt there, they would probably strip easily, so I got over the added tool quickly. At a price just north of $90, this stem is a worthy upgrade to any bike. www.zipp.com

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Photo: Simon Cittati

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

around the entire wheel – not just the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented levels of performance, stability in crosswinds, and road feel.

1.800.472.3972 | zipp.com