F R E E
CALENDAR OF EVENTS
Page 29
SPONSORED BY
Disney’s Princess Half Marathon Weekend 2/25–2/27/11 Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1-mile run through Walt Disney World® Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now. Register at runDisney.com
presented by
S&R-10-15959 © Disney
THOSE WHO RUN IN ANYTHING WON’T RUN IN JUST ANYTHING.
You’re a runner. The question isn’t if you’re going to run in nasty weather,
Experience more
®
it’s how. Whether it’s through mud, wet grass or snow, GOR E-TE X linings improve performance and reduce discomfort by keeping your feet dry, guaranteed. It’s why some of the world’s best running brands refuse to use anything else.
NB 910
gore-tex.com
gore-tex.com/facebook
twitter.com/GORETEX_brand
© 2010 W. L. Gore & Associates, Inc. GORE-TEX®, GORE®, GUARANTEED TO KEEP YOU DRY® and designs are trademarks of W. L. Gore & Associates
TA B L E O F C O N T E N T S
20
D E PA RT M E N T S
2010 CYCLOCROSS GUIDE Photo by Anthony Skorochod
8 Trail Mix 10 Letter From The Editor 12 Tyler’s Journal 14 Training Setting Off-season Goals
26 Local Profile The Philadelphia Bike Exposition
29 Calendar of Events Sponsored by:
32 Food Nutrition
16
THE SCIENCE OF SPEED Photo by Dr. Michael Ross
How Many Calories
34 Choice Gear
F E AT U R E S 16 The Science of Speed Our visit to the Performance Lab at Velocity Sports.
20 2010 Cyclocross Guide • A look at the 2010 MAC Series • Learning Cyclocross - Basic to Advanced • Races in our Region
26
PHILLY BIKE EXPO
Cover Photo by Anthony Skorochod
4 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
SuperX Carbon SRAM Rival
It’s the most wonderful time of the year! MAP: $3900 - Cadence: $3500
CAADX SRAM Rival
Cyclocross is a great way to enjoy the fall foliage in the park or to test your athletic ability at the many clinics and ‘cross events in our area.
Ask about our cyclocross demo program! MAP: $1900 – Cadence: $1800
CAADX Shimano 105
Cannondale and Cadence have partnered to offer you a demo program so that you can try a 2011 Cannondale ‘cross bike at Cadence. Call or stop by today to demo a Cannondale cyclocross bike!
MAP: $1400 – Cadence: $1300
! ! !
©2010 Pearl Izumi
Pearl Izumi’s® isoShift™ with Seamless Race uppers, 360 degree lacing and SKYDEX® forefoot and heel cushioning. Men’s 11.9 oz / Women’s 10.2 oz. RunLikeAnAnimal.com
TRAIL MIX
2010 Race for Hope Join them on Sunday, November 7th at the steps of the Art Musuem for the 5th Annual Race for Hope 5k Run/Walk, benefiting the National Brain Tumor Society. The Race for Hope is one of Phildelphia’s most successful community-based events and one of the country’s largest fundraisers for the brain tumor community, supporting research and patient services. Visit http://www.RaceForHopePA.org to register today! The Race for Hope – Philadelphia was founded by Pam, Scott, and Bernie Kelberg, in memory of their beloved mother, Eileen S. Kelberg, who passed away from a glioblastoma multiforme in 1996. The native of Philadelphia was a teacher, librarian, and avid walker so the Kelberg family decided a 5K run/walk would be a fitting tribute to her. The Race provides a healthy way to reach other families, patients, and survivors affected by brain tumors, raises awareness of the brain tumor cause, raises vital funds to advance brain tumor research, and supports the needs of brain tumor patients and their families. Many of the Race for Hope’s sponsors, participants, and volunteers have a direct connection to the cause and are fiercely committed to finding a cure for brain tumors. Because families affected by this disease are the driving force behind the Race for Hope, and all those who lead and manage the race are passionate about defeating brain tumors, this event will exist for as long as necessary to find a cure. Learn more at http://www.braintumor.org/
Where You Can Find Us We continue to push forward to be your go-to source for cycling, running, and triathlon in the region. Here are just a few of the things we have coming up: • We will be at Interbike from September 20-24. Interbike, held in Las Vegas, is the cycling industry’s annual trade show that is widely attended by journalists, pro cyclists and your local shop owners. Interbike is a great resource for new product info and to spot the trends in the industry. Check out www.libertysportsmag.com for photos, videos and writeups on the latest and greatest cycling gear following this year’s event. And look forward to reading about the new gear we come back with in our December/January issue. • We are putting on a two-day cyclocross expo in conjunction with Granogue Cross on Oct 16-17. Check out our special Cyclocross Guide in this issue starting on page 20. It’s going to be a great weekend of cross, vendors and Victory Beer. Check out www.granoguecross.com for more info. • On October 30-31 at the Armory in Philadelphia, we will be taking part in the Philly Bike Expo. The Philly Bike Expo has a slew of exhibitors, seminars, and even a fashion show, all in the name of bike culture. Read about it on pages 26-27 or go to www.phillybikeexpo.com for more info. • Want to get exclusive offers and win cool stuff? Then be sure and follow us on twitter @libertysportmag and join our facebook fan page www.facebook.com/liberty.sports.mag
8 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
CLOSEST CL OSE ST IRON IRONMAN MAN 70. 70.3 3 TO N NEW E W YORK K CITY CIT Y & PHILADELPHIA! PHIL ADE DE LPHIA!
2FWREHU ‡ 6WURXGVEXUJ 3$
J
oin us fo for or this challenging fall race on a be beautiful eautiful course in the Pocono Mou Mountains, ntains, starting at the Delawar Delaware eW Water ater Gap
and finishing on the bucolic bu ucolic Main Street Street of historic downtown down ntown Stroudsburg, Stroudsburg, PA. PA. Enjoy one of the East Coast's most popular vacation destinations.
IRONMAN 70.3™ and M-DOT OT 70.3™ are trademarks of W World orld rld Triathlon Triathlon Corporation. Produced duced by Philadelphia Triathlon, Triathlon, LLC
L E T T E R F RO M T H E E D I TO R
THE BROTHERHOOD
OF
SUFFERING
I went to a small high school surrounded by corn and cows in a town with one traffic light. We had a cross-country team that, like most schools, looked like a raggedy bunch of Lost Boys. I came across a team picture while moving a few weeks ago and scanned over the faces- Jesse is a doctor. Benny is a lawyer. Darryl is a sheep farmer (I’m not making this up). Nate is in the circus (I swear I’m not making this up). I’m a writer- and I think Russ makes birdhouses? We had little in common even then, in high school. We have less in common now- except that we’ve all suffered together, and that will forever bond us. I moved to Philly just over a year ago. I had heard a rumor that it’s always sunny here, and I wanted to check it out. Two things happened shortly after moving to a new city that reminded me of the beauty of The Brotherhood.
Nathan R. Baker, Running Editor
First I found out that a teammate from high school was working at a hospital in Philadelphia. I tracked him down and, after a few missed attempts, we sat down for coffee. In high school we couldn’t have been more different- he was the elder statesman on the team, the one we could rely on for a wise decision. I once mooned a bus full of elementary schoolers. He was the conservative right. I drove a Saturn and grew dreadlocks. But we had suffered together every Fall for six years, and when we sat down for coffee ten years later, the conversation just rolled along as if we were still 17, cruising along on another long Saturday run. If I run into him 40 years from now, The Brotherhood will still be there. The second reminder of The Brotherhood came in the form of my run club. I knew very few people when I moved here. I started running with the Manayunk Run Club because I wanted exposure to some new roads and trails. The people I met there quickly turned into my friends and the center of my social life. That’s significant, you see, because I swear like a sailor and generally contribute very little to intelligent conversation. Despite those and my many other flaws, they’ve gladly welcomed me into their lives. I find it comforting to know that I could move to any city in America and find The Brotherhood. I love my Manayunk crew, but if I got a job in Walla Walla, Washington, I’m glad to know there’s a run club there, and the people there will undoubtedly run just as many miles and drink just as much beer. Nathan
10 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com CYCLING EDITOR Patrick Engleman pat@libertysportsmag.com MULTISPORT EDITOR Stephen Brown multisport@libertysportsmag.com
Martin Pulli 4337 Main Street Manayunk, PA 19127 215-508-4610
RUNNING EDITOR Nathan R. Baker nate@libertysportsmag.com SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase swimming@libertysportsmag.com CREATIVE Brian Soroka, Creative & Layout Director brian@libertysportsmag.com WEBSITE Cassandra King, Website design and backend development cassandra@libertysportsmag.com ADVERTISING matt@libertysportsmag.com
$TXD 7KH U D S\ &KO RU L QH 2XW +D L U 6N L Q &D U H
30//+9À(!)2 3#!29À3+).
EVENT LISTINGS events@libertysportsmag.com STAFF PHOTOGRAPHERS Anthony Skorochod, Todd Wiley Sports CONTRIBUTORS Joanna Chodorowska, Jason Kilderry, Dr. Michael Ross, Tyler Wren LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.
Liberty Sports Magazine 4047 Cresson Street, 2R Philadelphia, PA 19127 t 215.508.0736 f 215.508.1820 www.libertysportsmag.com Owned and Powered by
eyeseestudio.com Member of
U H V W RU H K\ GU D W H QRXU L V K I RU I U H H V D PSO H V RU V W RU H O RF D W L RQV ZZZ W U L V ZL P F RP
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 11
TYLER’S JOURNAL By Tyler Wren Beautiful Mid-Atlantic fall is taking its course and winter is inevitably approaching. For many of you, that most likely means less time outside on the bike, and more time on the skis, in the gym, or with other alternatives to battling the impending cold weather. With the professional cycling season calendar expanding nearly every year (2010 for me went late January to late October), pro cyclists need to be battling the elements all winter long, and I wanted to take the time to share some cold-weather riding tips and wintertime experiences with you. I’m hoping that it will either inspire you to brave the harsh Philadelphia wintry mixes, or instead give you vindication in your choice of alternative forms of winter exercise.
Unite fight Unite tto o fi g t gh brain tu mors brain tumors
T M TM
Race Hope Race for H ope op N ovember 7, 7, 2 010 November 2010 A the steps of the At Phi hilad delphia Museum of o Art A t Ar Philadelphia K run/walk run alk for all ages run/w a es A 5K
Inspire Hope. In H Hope e. Inspire Tak T a ak ke Act A cti tti . tion. Take Action. TM TM
www.RaceForHopePA.org www .R Ra aceF ForHopeP orHo op peP PA.o A org A.org
As you know, we can experience cold snaps in the Philadelphia area when temperatures can stay below 20 degrees for a week at a time. That, combined with precipitation can make the riding conditions downright treacherous and unappealing. One thing I have learned with resolute certainty in my cycling career is that I lack a significant tolerance for riding the indoor training at any time of year, including warming up for time trials in the summer, so substituting an outdoor ride for an indoor one for me is usually not an option. To combat the elements, I have covered my face in Vaseline, grown my beard (or paltry excuse for a beard) out for the entirety of the winter, used the balaclava/ski goggle combination to leave no exposed skin anywhere on my body, and even experimented with heated clothing. For the coldest days (below 20), I use either my cyclocross or mountain bike to keep the speeds lower and the resistance higher. This cuts down on the wind chill and increases your workload which increases your body’s core temperature. Extremities are the hardest parts of your body to keep warm during wintertime rides, so extra precaution is necessary to ensure your feet and hands don’t go numb in these frigid temperatures. For my feet, I start with two pairs of wool socks, then my cycling shoes (a half size larger than summertime to fit the extra socks), a plastic grocery bag or two to create a nice vapor layer, then a good pair of winter booties on top of it all. That will keep feeling in my toes down to about 15 degrees! Keeping your hands warm is a bit trickier, as you need dexterity for shifting and braking in addition to warmth, so you can’t just pile on layer after layer. Chemical heat packs like skiers use and some plastic surgical gloves for that vapor layer, in addition to a liner and a warm outer glove will usually do the trick. All of this tedious, time-consuming preparation is no match for Mother Nature, however, and my ride plans have certainly been foiled by her on many occasions. Snow is tolerable while riding, but freezing rain/sleet/PA wintry mix is not. One of my favorite southeastern PA rides is through Glen Mills in Delaware County. Light snow turned to heavy wintry mix one day while I was cresting the big hill by the high school. As beautiful as this part of the state is, it is relatively devoid of commercial areas, so I had a difficult time finding somewhere to stop for shelter. The high school was closed, the bathrooms at the park were locked, and the restaurant was deserted. I started time trialing as fast as I could towards route 1, where I knew there was a WaWa. The hard pace kept my core warm, but I was getting wet, and my face was frozen- it gave a new meaning to the term ‘pain face.’ I arrived at the WaWa shivering uncontrollably and soaking wet. Dumping my bike in the parking lot, I made my way to the coffee bar and sat on the floor cupping a warm beverage, oblivious to the inappropriateness of my seat. After pleading with the employee who asked me to leave, I was allowed to sit and shiver in the store room in the back of the store until I could pull out my phone and call a friend to come pick me up. It’s tough to find a riding partner willing to go out with you on these miserably cold winter days, but this day evidenced the danger of training alone in these conditions. Be safe, stay warm, and have fun this winter- it will only increase your appreciation for our miserably hot and humid midsummer rides! Thanks for reading, Tyler
Find uus: s: Find
Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at info@tylerwren.com or 610-574-1334.
12 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
A NEW Q fo U r2 A 01 B 1: IK E!
2011
JUNE 24-26
SPRINT DISTANCE & KIDS RACES SATURDAY, 6/25 OLYMPIC DISTANCE SUNDAY, 6/26
REGISTRATION OPENS:
MONDAY, NOVEMBER 1, 2010 REGISTER ONLINE AT: PHILLYTRI.COM
TRAINING
SETTING GOALS IN THE OFF-SEASON AND THINKING LONG TERM By Jason Kilderry As the triathlon and running season comes to an end, you start to think to yourself, “What am I going to do in the off season?” Before you start to make plans for next season, first you must take time to reflect on the 2010 race season. Although it is nice to reminisce about your successes, a productive reflection process can be achieved in three easy steps. First, think of all of the feats that you accomplished and how all of your hard work paid off. Then, take a look at some things that you may want to do differently the following season. Lastly, consider the short and long-term goals that you would like to achieve. After months and months of training you finally got to put it all together and race! Whether it was your first race or your thirtieth, all your hard work paid off. Were you 100% satisfied with your race season? For the most part there are always improvements that can be made. It could be training consistency, pacing, sleeping habits, nutrition, one of the three disciplines of triathlon, or transitions. It’s best to make a list of the improvements that you would like to make so you can reflect and make changes for the following season. Individuals must be realistic with their short and long term goals. A short-term goal would be something that you want to achieve in the next few months or year. An example of this would be trying to increase running frequency or improve your swim stroke mechanics. A long-term goal would be something that you would like to achieve three to five years from now. An example of this would be training to compete in a marathon or Ironman triathlon. Most people lack the foresight and patience to set long term goals, but it is important for every endurance athlete to realize that it takes thousands of hours of training for your body to be able to handle the stresses of training for
long distance endurance events. Therefore, setting long-term goals is important for successful and injury free race seasons. How exactly can athletes, especially new athletes, set realistic goals? As you look forward to your first or second season in 2011, keep this in mind as you train: long-term development and enjoyment. A lot of people have a “fast food” mentality when it comes to endurance events. This essentially means that they want to accomplish everything the sport has to offer in one or two years. Ten years ago after I completed my first triathlon, all I wanted to do was train for Ironman. This is very common with endurance athletes, however is not ideal. The “fast food” mentality is not the best way to approach the sport. Not only is it important to have a significant physiological and muscoskeletal foundation under your belt, but also athletes are much more susceptible to injury if they jump into training for such distances too quickly. Thus, it is important to be realistic and challenge yourself without risking injury. I leave you with this final thought regarding the “fast food” mentality: think of triathlon as a mountain and let Ironman be the top. A less experienced hiker might chose the most direct path to the top, although rockier, more challenging and even risky. However, one with more experience will chose the longer more scenic path. This choice will take longer, but will be more enjoyable and will be more likely to be successful. Interested in learning about more specific ideas on how to make your off-season more enjoyable, applicable, and successful? Join Coach Jason Kilderry as he speaks at The Running Place in Newtown Square, PA on November 11th. Please visit their website to learn more: www.therunningplace.com Jason Kilderry is owner of ETA Coach LLC a locally-based endurance and personal training company that is dedicated to helping clients of all ability achieve excellence in endurance athletics, fitness, and health through the application of the latest scientifically-validated and evidence-based training methods. You can learn more about Jason and ETA Coach LLC at www.etacoach.com
14 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
Photo: Chris Milliman
THE START OF A NEW TRADITION The service course contains the infrastructure and equipment required to outfit a pro cycling team. But it’s more than a warehouse. It’s where cycling’s enduring traditions join with the latest breakthroughs in fit, materials, and engineering. | In the service course facilities of the world’s top teams, Zipp® is synonymous with the highest standards for performance and technology. Now we’re expanding that reputation with the new Service Course and Service Course SL collections of aluminum bars, stems, and seatposts designed for professionals like US cyclocross champion Tim Johnson and the Cannondale® Cyclocross Team prepared by CyclocrossWorld. | Using advanced materials and the strictest precision controls, Service Course components bring classic designs to new levels of comfort, reliability, performance, and fit – for every rider.
1.800.472.3972 www.zipp.com
By Nathan R. Baker
F
eel free to think of The Performance Lab and Velocity Sports as a store for athletes. Only this store doesn’t have shelves stocked with Ramen and Batter Blaster. Instead, it sells strength, speed, agility, and endurance.
The unassuming, around-the-back entrance to The Performance Lab at Velocity Sports in Cherry Hill doesn’t give much indication to what goes on, and often who goes on, beyond its entrance. A step through the glass doors into the warehouse of a building reveals an athlete’s playground, complete with the latest tools designed to help
athletes jump higher, run faster and be stronger.
Velocity Sports gives real-world athletes the opportunity to train with access to the equipment and facilities that were previously only available to professional athletes and Olympians. The near walls are lined with the most current training equipment, like Nike’s Sparq system, as well as the more traditional freeweights, heavy bags, and treadmills one would expect to find in a facility of this caliber. Along the far wall runs the sixlane, 65-yard, indoor track. A large section of floor is covered in artificial turf and marked with yard
lines, much like an indoor NFL training facility.
Part gym, part field house, part coaching and physical therapy institution, Velocity Sports is designed to pick up where traditional gyms stop. Serious athletes come here to hone the parts of their game that can’t be addressed in a traditional setting, and there’s a full-time staff of coaches to ensure the work is being done properly.
It is difficult to teach football without a background in footballand the same can be said for any sport. The coaches at Velocity Sports all have a very solid athletic
16 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
background, and many of them were successful athletes at the Division I level in college. Experience alone is often not enough, though, and the coaches on staff also all have degrees in fields ranging from Fitness Management and Strength and Conditioning to Exercise Science and Physical Therapy. Beyond college, the coaches on staff are also certified to coach through organizations like USA Weightlifting.
Philadelphia International Cycling Challenge, Dr. Ross has also been the team doctor for the Navigators, Jittery Joe’s, and Colavita professional cycling teams, and has written two books on the subject of maximizing performance and potential among endurance athletes. A graduate of New York’s Mount Sinai School of Medicine, Dr. Ross
of what Velocity Sports does. No matter what your sport, the qualified coaches can make you better at it. No matter what the injury, the staff of therapists can help you recover from it. Velocity Sports and The Performance Lab manage to be very sport-specific while not being sport-specific at all. A football player who wants to
Endurance athletes, whose needs differ from ball-sport athletes, have The Performance Lab at Velocity Sports. The Lab offers everything from lactate threshold and VO2max testing to gait analysis for runners, bike fits and road rash cleaning for cyclists, and physical therapy for injured and recovering athletes.
As little as ten years ago, most endurance athletes assumed the secret to going faster was to run, bike, swim, or row more than anybody else out on the starting line. Today’s athlete knows that this is typically not the case. In fact, high mileage can often lead to overuse and overtraining injuries. The focus of The Performance Lab is to identify and eliminate the weaknesses in an athlete while developing overall fitness and performance, all while maintaining a workload that is reasonable and less likely to lead to injury.
The Performance Lab is headed by Dr. Michael Ross, a Sports Medicine Physician who is renowned for his work with endurance athletes. In addition to serving as the race doctor for the
Photo courtesy of Dr. Michael Ross
is an athlete himself, which helps him to understand many of the subtleties of the sports and athletes under his guidance.
Velocity Sports and The Performance Lab athletes compete in a variety of sports- football, basketball, lacrosse, and field hockey are just a few examples. While the mechanics of each sport are different, the core skills and necessities are all very similar, if not the same- and that’s the beauty
improve his chances of playing Division I can benefit from the same coaches, equipment, and techniques as an athlete who wants to improve his Quidditch game, just applied differently. A marathoner who wants to qualify for Boston will benefit from the same techniques and technology as a rower hoping to make her collegiate team. The sports are different, but the fundamental principles of training with science remain the same.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 21
JANUARY 6–9, 2011 SUHVHQWHGE\
Register now for a weekend of Mickey, marathons and medals! Don’t miss the magical Walt Disney World Marathon Weekend—with spectacular races throughout all four Theme Parks. From the Disney Family Fun Run 5K to the final mile of the marathon, be here for a weekend of runs where every mile is filled with Disney fun. This is your chance to come home with Mickey Mouse, Donald Duck or Goofy medals.
disneyworldmarathon.com to register and learn more.
© Disney S&R 10-15631
The Champion System Mid-Atlantic Cyclocross Series (MAC) By Patrick Engleman
Cooler temperatures, shorter days, and falling leaves lead the cyclocross
History and talent run deep within the MAC series. With such two-wheel rock stars such as multiple-time Cyclocross World Champion Erwin Vervecken and multiple-discipline National Champion Ryan Trebon racing on the matted fields of the Mid-Atlantic. Vervecken brought the true Belgian flavor of cross to the series and Trebon won his first ever UCI race here. Cross history was also made in 2006, when the women’s starting line at the revered Granogue site included Katie Compton, Lyne Bessette, and Georgia Gould. That single event could have been the National Championship race, which only serves to show that the MAC is one of the elite cycling series in the nation.
thony Skorocho All photos by An
The MAC series consists of 11 rounds of cross action, which in 2010 will keep racers and fans busy from September 11th through November 21st. The series, which is now celebrating its 12th year, has been running over barriers and riding through wet grass since way before cross was cool. Considering the rising popularity of the discipline, it will not be going anywhere soon.
d
racers of the Mid-Atlantic to gluing tubulars and toeing in canti brakes in preparation for what’s been called the best cyclcross series on the East Coast. The Champion System Mid-Atlantic Cyclocross Series (MAC) stretches from Baltimore, MD to the far reaches of Long Island, NY, with the Philadelphia region acting as the heart of the action.
This year’s series looks to be an interesting one with the returning men’s elite winner Valentin Schertz of the newly formed Cyfac-Champion Systems presented by Revolution Wheelworks team bringing not only his killer skills, but also a few other European racers that will put the screws to the other international, elite-level men’s racers such as Jeremy Powers and Adam Myerson.
On the women’s side, defending champion Laura van Gilder and runner up Maureen Bruno Roy, who both represented the US at last years World Championships, will duke it out with Philly local ladies Nikki Thieman and Kristin Gavin of Team C-F. Thieman and Gavin have been rapidly ascending the ranks of the best cross racers around.
With the loads of national talent taking the headlines, the real action and the most excitement for the day often seems to be in the “Killer B” category. This is where the working Joe spends the weekend afternoons putting all of his hard work, skills, and training on the line against the rest of the nineto-fivers that spend their weekends jumping over barriers and driving up and down the East Coast. Series sponsor and Philadelphia wheelbuilder Revolution Wheelworks will honor these racers with prizes of wheelsets for the series leader. The men will be competing for Revolution’s brand new tubular carbon cyclocross wheel set, the Rev-33X. This season also marks a turning point in the race series, where the top 13 Elite Women will receive equal payout to the Elite Men. Traditionally there is a disparity between payments for the top-level men and women. Series Director Mike Hebe said “We respect the effort that the elite women put in and are thrilled to make this work for all 11 races in our series.” It is difficult to find equal payouts between men and women at any level of sport, so this is just one more thing that makes the MAC series the place to be.
Photos by Anthony Skorochod
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 21
MAC SERIES
NITTANY LION CROSS (Trexlertown, PA 9/11) was the first UCI cyclocross race anywhere in the world in 2010. The UCI C2 event took place at the Valley Preferred Cycling Center and was a fast and dry course. The mens’ elite winner was Luke Keough of Champion Systems and the womens’ elite winner was Laura Van Gilder.
CHARM CITY CYCLOCROSS (Baltimore, MD 9/18-19) continues to grow. The race started as a BikeReg.com MABRAcross race, joined MAC in 2008, became a UCI race in 2009 and became a two-day UCI race this year. It has set attendance records for the Mid-Atlantic Region every year since 2007. This race took place as we went to press.
WHIRLYBIRD CYCLOCROSS (Bryn Athen, PA 9/26) is the first of two non-UCI races on the 2010 Champion System MAC Series. Traditionally, it is the non-UCI races that weigh the heaviest in the Elite season championships as MAC racers compete without (many) visitors from other regions.
GRANOGUE CROSS (Wilmington, DE 10/16-17) is an amazing race, at an amazing venue, with amazing topography. It also features some fantastic views, particularly on the years when the foliage is full color on race day. The venue is in the "front yard" of A.I. DuPont (yes, THAT DuPont). It is the oldest UCI race in the Mid-Atlantic. The water tower hill is an icon in American cyclocross. New for this year, Granogue has gone to a two-day format and has added an expo.
BEACON CYCLOCROSS (Bridgeton, NJ 10/30) is the high-speed rush through the woods. It's a course like no other. Mostly hard-packed sandy roads through the woods of southern NJ, but with two of the biggest, baddest obstacles in 'cross -- the steps of the two-story high "Amphitheater of Pain" and the Beach run beside Sunset Lake, which is at the UCI limit for a sand trap. The race is a UCI C2.
HPCX (Jamesburg, NJ 10/31) is named for it's original location in Highland Park NJ. It "temporarily" moved to its current location in Jamesburg NJ due to construction at the original venue and never moved back. A long course that last year was sponsored by a wedding reception for pro racer Johnny Sundt and former elite racer Mandy Lozano, who met at this race.
FAIR HILL (Fairhill, MD 11/6) is an equestrian facility and fairgrounds in the middle of one of America's sweetest mountain bike trail systems. The course at Fair Hill actually goes through several of the fair barns and buildings. It is the second and last non-UCI race of the year, which makes it vitally important for those chasing the Champion System MAC championship. As the penultimate MAC weekend, it's also the opportunity that many "B" racers use to Cat-up and race Elite for the first time.
THE SUPER CROSS CUP (Southhampton, NY11/20-21) is MAC's only foray into New York. It's a two day race that is also the finals of the NACT series in U.S. and Canada. It's
traditionally one of the richest women's races in the world. Sunday's second day of racing is the final race of the MAC season and it's only UCI C1 race.
Additional Cyclocross races in the region to check out:
HILLBILLY HUSTLE (Elmer, NJ 10/2-3) This is literally down on the farm. There is a donkey across the street and a campfire burning during the race. The course winds its way through a defunct nursery from the early 20th century. Observe a plethora of characteristic south Jersey arboreal surroundings ranging from sandy deciduous, to ancient xmass pine, to aromatic swamp. The course is flat and, aside from the technical turny stuff, fast. Get out there. Proceeds go to the junior mentorship initiative of the Quaker City Wheelmen that benefits underserved urban youth. Cycling Registration will be on www.bikereg.com/
IRON CROSS WEEKEND (Michaux State Forest, PA 10/10) Colorado has Leadville, Pennsylvania cyclocross has Iron Cross. It is gnarly as the name sounds. Think of the longest fireroad climb you have been on in your life. Then add a cyclocross race to each end of it. That might be close to describing what Iron Cross is all about. Finish this and you live amoung the gods of the cross world. Registration will be on www.bikereg.com/
DCCX (Washington, DC 10/24) With over 525 entrants hailing from Washington, DC, Virgina, Maryland, Delaware, Pennsylvania and beyond, and their families, DCCX is the best time you will have this fall. In addition to the races for big kids, DCCX also provides opportunities for juniors, and has a great course specifically built for 6 through 11 year olds. Additionally, DCCX donates a large amount of the race proceeds to the veterans residing at the Armed Forces Retirement Home. DCCX Registration will be on www.bikereg.com/
SPRING MOUNT (Spring Mount, PA 11/7) This race is held on the grounds of the Upper Salford Township park in the Philly burbs. The course is fast grass with some sand and mud mixed in for fun. There are some really fast parts, and last year they had the longest sustained muddy climb I have ever witnessed in cross racing. Cycling Registration will be on www.bikereg.com/
PHELPS SCHOOL (Malvern, PA 11/13) Late season race in the Philly burbs that is tons of fun and just a down home style race on the Main Line. If you live in the city, you could ride there…do it..you are hard, and there is nothing to lose this late in the season. One of the more hilly cources out there. Registration will be on www.bikereg.com/
The Basics of Cyclocross By Tyler Wren
Cyclocross is cycling’s most fascinating and technically
challenging discipline. It combines fitness, bike handling, cornering, pack riding, running, and of course, dismounting and remounting. It is also much more exciting than slogging out base miles through our east coast winters or watching last year’s Tour de France while pouring sweat over your trainer.
The best way to become a better cyclocross rider is simply by training on your cross bike. Make sure you start slowly and act deliberately ensuring you build on good habits.
First and foremost, you will need proper equipment. All major bike shops in the city carry quality cyclocross bikes. They have slightly knobby tires and a more upright geometry than your road bike. You also will need a good set of mountain bike shoes and pedals. Your road bike shoes will not suffice, and neither will toe clips.
The most important skills to be mastered in cyclocross are dismounting and remounting your bike for barriers and runups. This art form is best perfected with the help of a second
set of objective eyes belonging to an experienced crosser. I also like watching YouTube clips of cross stars like Sven Nys, Lars Boom, or Americans Ryan Trebon and Tim Johnson to see perfect technique in real time. If you’re a beginner or on your own, practice with these basic instructions:
• Focus on perfecting your dismounts before thinking about running with your bike or remounting. Practice dismounting by setting up a small barrier, a small log in a grassy field works well. Approach the barrier at a moderate speed with your hands on the brake hoods (or bar tops if you have brake levers there). Unclip your right foot and swing your right leg behind the saddle, over the rear wheel and leave it behind your left leg. Next, let the saddle rest against your right hip as you grab your top tube with your right hand, leaving your left hand on the bars. Grab the top tube close to your seat post. Unclip your left foot and hit the ground running, landing on your right foot first. At the same time, lift the bike off the ground and over the small barrier. There are some situations in cross where it is more efficient to shoulder your bike, such as dismounting before a steep runup. Concentrate on perfecting the simple bike lift first, as this is the most basic and commonly used method.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 23
• Once you feel smooth and unafraid of crashing while dismounting and getting over that small barrier, start working on remounting your bike. Begin by practicing this separately from your dismounts, at a walking speed. Your right pedal should be at 12 o’clock (top of pedal stroke) after your perfect dismount. Put both hands back on your bars, either on your bar tops or brake hoods, whichever feels more comfortable. Then leap with your left foot, throwing your right leg over the saddle and landing on the inside of your right thigh. Remember that you are doing this at walking speed for your first few attempts, in order to avoid the inevitable beginner’s stutter-step. You want a clean, stutter-free leap from left foot to the saddle. The leap should propel you forward, so avoid jumping too high in the air. Once you have landed on your right thigh, slide onto the saddle, clip your right foot in and begin pedaling. Clip the left foot in as its pedal comes to the top of the pedal stroke.
When you feel confident in both your dismounting and remounting, it is time to combine the two into one fluid motion. Again, keep it slow and deliberate until you feel confident. Place your bike softly back on the ground after lifting it over the barriers so that you do not lose your chain or control of your bike. Work on dismounting just a few steps before your small practice barrier and remounting as soon as possible after clearing it.
More Advanced Cross Skills
Despite the beginner cross rider’s inclination to hammer through an entire race, cyclocross is a thinking man’s game, like the other disciplines of cycling. Specialized cyclocross skills matter just as much as fitness, and a successful ‘cross race demands an extremely variable effort.
In ‘cross, your starting position matters. Your sprint off the line matters. Your ability to get on and off your bike matters. Your cornering and bike handling abilities matter. Your knowledge of the course matters. Even your tire selection and pressure matter. These small, developable skills will mean the difference between vying for the win and being cyclocross riffraff. Although the most endearing part of cross is that either end of the spectrum is extremely enjoyable, we all want to be closer to the former.
The first intermediate skill worth investing time in is your start. Your ability to clip into your pedals quickly, sprint off the line, and position yourself well for the first few corners has a huge
impact on your entire race. In cross it is much easier to defend your position than it is to make up ground. Indeed, often your position at the end of the first lap will not change dramatically over the rest of the race. As a useful drill to improve this skill, practice starting from a standstill in a grassy field. Begin in a moderate gear with one foot clipped in and the other foot on the ground. Use whichever foot you prefer. I clip in my left foot first, but some start with their right. At the sound of the starting gun (in your head), put all of your weight into that clipped-in foot while pushing forward with your other foot. Immediately sit down on the saddle while you attempt to clip in your second foot. Eventually you should be able to shift down and pedal at a significant output while searching for that second pedal-cleat connection.
Once you have both feet in, stand up, shift to a harder gear, and sprint as fast as you can. After about ten seconds of sprinting, slow down, recover, stop, and repeat over and over again until you find that second pedal quickly every time. During your next cross race, work on using this improved skill in action while aggressively positioning yourself well for the first few corners.
Your ability to corner your cyclocross bike quickly over all types of terrain and weather conditions will play an enormous part in determining your success in the discipline. Each cross race contains dozens of corners, each with a unique set of obstacles, different cambers, and diverse groupings of other riders. Tire pressure is an important part of this skill set, and one you should experiment with in race-pace cyclocross training sessions. It is difficult to recommend specific pressure numbers for riders of varying weight and riding style, but start with 35psi for clinchers and 30psi for tubulars and fine tune from there. A general rule of thumb is that you should feel your tire bottom out and your rim touch the ground every once in a while with tubular tires and once in a blue moon with clinchers. Also, pressure in the rear tire should be slightly higher than that in the front tire.
Once your pressure is dialed, you can start focusing on improving your cornering speed. The most important and counterintuitive (for road cyclists) technique to keep in mind is to steer your bike underneath you instead of leaning your body into the corners. Traction is key in cyclocross, and keeping your body weight on top of your tires will allow you to carry more speed through most corners. This is especially important in muddy, gravelly, or otherwise traction-deficient corners. Gain confidence and cornering speed by repeating corners on a small practice course trying to carry ever more and more speed. When pre-riding a race course, repeat difficult corners until you find your preferred and fastest line.
Above all, learn how to take deep breaths and relax when you need to focus. Power output will not be constant, and the tendency in short cyclocross events is to rush through everything. You can get quite sloppy if you fail to learn how to calm yourself and focus on corners while recovering from your efforts in the previous straightaway. Experiment with your tire pressure, cornering lines, and starting techniques. Discuss postrace and post-practice with your friends and competitors.
24 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
L O C A L P RO F I L E
PHILLY BIKE EXPO – A CELEBRATION OF CYCLING The Philadelphia Bike Expo is the East Coast’s premier bike-culture event. Whether a cyclist or a bike-culture enthusiast, the weekend-long expo will undoubtedly intrigue and be a memorable experience. Manufacturers and distributors will be in attendance, as well as the craftspeople behind some of bike culture’s most inspired bikes, accessories, and apparel. Look for the bike-culture fashion show on Saturday, October 30th at 6pm. Featuring designs from some of the industry’s most talented designers, from AllOneWord to Zoic, and many in between. The Philadelphia Bike Expo will also feature seminars, symposiums, demonstrations, a swap meet, and plenty of food & drink. LIST OF EXHIBITORS AllOneWord Baltimore Bicycle Works BaileyWorks Banjo Bicycles Bicycle Club of Philadelphia Bilenky Cycle Works
Bishop Bikes Bringheli Frames, Tools and Jigs Cane Creek Chain-L ChristCycles Cicli Polito Circle A Cycles Coast Cycles CycloCamping Cycle Design Cycle Monkey / Rohloff Cyfac Doug Fattic Bicycles Engin Cycles Eastern Woods Research Fifo Cycle Gallus Helm Cycles Horse Cycles Icarus Frames Igleheart Custom Frames Independent Fabrications Jamis Bicycles Massengill Frames Milano Sport
26 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
Mills Brothers Bicycle Company Mel Pinto Imports Nutcase Helmets RE-Load Bags Renovo Hardwood Bicycles Royal H Cycles Rich Adams Bikes Serotta Seth Rosko Sock Guy Spokepunchers Try Chips Tandems East Veloclour Waterford Precision Bicycles SPONSORS Bilenky Cycle Works Bicycle Coalition of Greater Philadelphia Urban Outfitters Fuji Cycles Dirt Rag Liberty Sports Magazine Sock Guy Ultimo Nutcase
TWITTER.COM/LIBERTYSPORTMAG
Boyd’s Cardinal Hollow Winery CycloCamping Princeton Tec Art in the Age of Mechanical Reproduction Narragansett LIST OF EVENTS Presentations, Workshops and Seminars The American Bicycle Boom 1969 - 1975 – Greg Honn, career road salesman. Bridging The Gap: From Custom to Retail - Drew Guldalian, Engin Cycles Devolution - From transportation to toy - America’s transformation of the bicycle’s innovative technology - Sam Fitzsimmons Cyclo-touring: Bicycle Touring: Slideshow of a World Tour + The Hows, Whys and Whats of Cyclo-Touring - Stephane & Sheri Marchiori. Cyclocamping.com Bike + Human: Optimum Bike Fitting – Paraic McGlynn, Serotta International Cycling Institute Women’s Bike Design - Georgena Terry - Founder Terry Precision Cycles Courtesy Mass – Getting the respect and support of the automotive public - Bicycle Coalition of Greater Philadelphia Seven Brothers / Seven Decades: the Legacy of Cinelli Bicycles - Steve Maasland Keep Your Life – Competitive cycling for the working adult - Ed Litman DDS
Yoga for Cyclists - Ruchama Bilenky, Certified Yoga Teacher and Yoga Therapist Bicycles as Inspiration to the World of Art and Design - Lorie Mertes, Curator, Galleries at Moore Empowering Women Cyclists – Sarai Snyder –(Girl Bike Love) Kathy Krumme, (Professional Fitter) Georgena Terry, (Terry Precision Cycles) Moth Attack (Framebuilder) Sally Poliwoda (Sturdy Girl Cycling) Tandems 101 - Mel Kornbluh, Tandems East Bike Maintenance and Repair - An Introduction (presenter TBA) Finding the One - Selecting the Right Bike - John Schubert, Technical Editor Adventure Cycling magazine The Schwinn Paramount - Handbuilt Glory since 1938 - Richard Schwinn, Waterford Precision Cycles Demos Mountain Bike Riding – Theory and Practice – Jay De Jesus, dirt jumper extraordinaire and founder of Eastern Woods Research Mountain Bikes. Fixed Freestyle Riding - presented by Fuzzy / Bicycle Revolutions Lug Cutting - Simon Firth, Bilenky Cycle Works Headset How-to – Peter Gilbert, Cane Creek Symposiums (open to specific attendee groups) Bicycle Club Officers - Leveraging your assets – How to Cultivate, Focus and Energize your Club’s Membership Bike Shop owners - Retailing Strategies in the Social Network Age
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 27
H>D
14 CC4 A
BCA>=64A
5 0BC4 A $ 6 F L H Q W L I L F D Q G 0H G L F D O 7 H V W L Q J &H Q W H U ) R U $ O O $ W K O H W H V
October Oct 2-3. Bike MS: Bike to the Bay 2010 8:00 AM. www.nationalmssociety.org
C A L E N DA R O F E V E N T S
SPONSORED BY
Oct 2-3. Bike MS: NRG Energy Indian River Power Plant Bike to the 17, 45, 75, 100 & 150 mi. 8:00 AM. carla.koss@MSdelaware.org www.biketothebay.org Oct 10. 6th Annual Tour de Pines. 9:00 AM. 40-55 miles. NJ Pinelands 609 859-8860 x24 tour@pinelandsalliance.org www.pinelandsalliance.org/exploration/ todo/bicycling/tourdepines/
for more information about
The Performance Lab, Powered By Rothman Institute visit www.theperformancelabnj.com ADVENTURE RACING EVENTS
Oct 10. Iron Cross The Longest ‘Cross Race in America. 9:00 AM highspeedcycling@gmail.com. 717-350-1029 www.highspeedcycling.com
October Oct 9. Heroes to Hero 5k run/walk 9:00 AM. gcfdrun@yahoo.com 856-364-0441. www.heroestohero.com
Oct 16-17. Granogue Cross UCI 2 MAC Round 4-5 and Expo. 8:30 AM. Granogue, DE www.granoguecross.com
Oct 10. French Creek Fling Adventure Race. French Creek State Park. Bulrich1@aol.com. 610-775-4614 www.makebreak.com
Oct 16-17. Beacon Cyclocross UCI C2 Round 7. 8:30 AM. Bridgeton, NJ www.midatlanticcross.com
Oct 16. Tryad Adventure Challenge 6. 9:30 AM. dan@tryad-pt.com. 215.485.9180. www.tryad-pt.com Oct 24. The Edge Adventure Sprint. Tentatice-Hibernia County Park. info@goalsara.org. 866-338-5167 www.goalsara.org
Oct 30. Beacon Cyclocross Cross UCI C2 Round 7. 8:30 AM. Bridgeton, NJ www.midatlanticcross.com Oct 31. Highland Park Cross UCI C2 Round 8. 8:30 AM. Jamesburg, NJ www.midatlanticcross.com
Oct 31. 33rd Annual Radnor Run. 8:30 am 5mi. run/1mi. walk/fun run 610-941-9595 ext. 114 cdernlan@lunginfo.org www.lunginfo.org.radnorrun November Nov 1. Tryad Adventure Challenge 7. 9:30 AM. dan@tryad-pt.com. 215.485.9180. www.tryad-pt.com
CYCLING EVENTS Cycling - Mountain and Cross Ongoing Feb-Oct. MTB on the Pennypack Trails. Tues, 6:30 PM. Pine Road Entrance. ride_with_cb@rocketmail.com 215-740-0973. www.phillybikeclub.org Feb-Dec. Bikesport Mountain Bike Ride. Sun, 9:00 AM. Green Lane (Knight Road) parking lot. ginny@bikesportbikes.com www.bikesportbikes.com October Oct 9. Iron Cross Lite. 9:00 AM. highspeedcycling@gmail.com. 717-350-1029. www.highspeedcycling.com
Mar-Dec. Bikesport Free Fix-a-flat Clinic. 1st Sat, 9:30 AM. Bikesport ginny@bikesportbikes.com www.bikesportbikes.com
Mar-Dec. Cadence Outdoor Climbing Class. Mon, 6:00 - 7:30 PM Cadence Cycling & Multisport, lynda.maldonado@gmail.com www.cadencecycling.com/training/schedule/classes/
Apr-Oct. Cadence State College Training Camp. 12:00 PM. csandberg@cadencecycling.com 215-5084300 www.cadencecycling.com
Oct 16. Savage Century bicycle ride. 8:00 AM. W.L. Gore facility. info@whiteclaybicycleclub.org www.whiteclaybicycleclub.org Oct 16. The Ellen Moran "Save the Girls" Tour of LBI. 8:00 AM 10, 20, 30 or 40 mi. savethegirlslbi@yahoo.com www.savethegirlslbi.com Oct 17. Cmaphill Challenge 8:30 AM. 10, 33, or 50 mile 610-469-9236 ccoffman@camphillspecialschool.org www.camphillspecialschool.org
Apr-Dec. Thursday Night Training Series. lwa.membership@gmail.com. www.lehighwheelmen.org
November Nov 6. Fair Hill Cross UCI C2 Round 9. 8:30 AM. Fair Hill, DE www.midatlanticcross.com
Oct 25. Belleplain Fall Century. 35 or 50 Miles. 8:00 AM walt_dickerson@hotmail.com. www.shorecycleclub.org/
Oct 16. Black Bear Centuy Smithfield Twp Parks (Near Delaware Water Gap). www.scampnrascal.com/ AboutBlackBear.html
Nov 20. Super Cross Cup Day 1 UCI C2 Round 10. 8:30 AM. Southampton, NY www.midatlanticcross.com Nov 21. Super Cross Cup Day 2 UCI C2 Round 11. 8:30 AM. Southampton, NY www.midatlanticcross.com Cycling - Road Ongoing Feb-Oct. Northwest Philly Rides: Start times vary. Sat & Sun. Northwest Philly. howard@thebluestargroup.biz phillybikeclub.org Feb-Oct. Bikesport Fast-paced Road Bike Ride. 40-50 miles. Sun 8 AM ginny@bikesportbikes.com www.bikesportbikes.com Feb-Oct. Mid-Atlantic Multisport Class: Ladies Night Indoor Cycling. Mon, 7:45 PM8:45 PM. Upper Main Line YMCA. 610-644-0440 info@midatlanticmultisport.com www.midatlanticmultisport.com
REWARD FOR READER FEEDBACK We want to hear from you! Our friends at Rudy Project have been kind enough to help us out with this special offer. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new Wingspan TimeTrial helmet ($300 MSRP) OR a new 2010 Ability sunglass ($175 MSRP) – worn by the Pros in and out of competition – your choice. Just email your idea to info@libertysportsmag.com and put in the topic field “Reader Feedback.” To learn more about Rudy Project Special Offers, see their complete award winning product lineup or find a dealer near you, visit www.e-rudy.com.
Win Your Choice!
Mar-Dec. High Road Cycle Recovery and Development Rides. Sat, 9:00 Am. Wayne and Doylestown stores. www.twileysports.com Mar-Dec. High Roads Training Rides. Tues, 5:30 pm. Wayne and Doylestown stores. www.twileysports.com
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 29
Oct 22-24. Fall Foliage Weekend. Routes from 15–100 miles. 267-251-7862 info@phillybikeclub.org www.phillybikeclub.org Oct 30-31. Philly Bike Expo. 9 AM. 22 S 23rd St, Philadelphia, PA artistry@bilenky.com. 215-3294744 www.phillybikeexpo.com
MULTISPORT: TRIATHLON AND DUATHLON
Oct 10. Cape Henlopen Triathlon & Duathlon Sprint: 0.31 Mile Swim, 10.5 Mile Bike, 3.1 Mile Run. nsemmel@piranha-sports.com www.piranha-sports.com Oct 10. End of the Season Triathlon Island Beach State Park, Seaside Park, NJ. www.dqtridu.com
EVENTS Ongoing Feb-Oct. Cadence Essential Freestyle for the Triathlete: Technique Thurs, 6:00PM-7:00 PM. Cadence Cycling & Multisport lynda.maldonado@gmail.com www.cadencecycling.com/training/ schedule/classes/ Feb-Oct. Mid-Atlantic Multisport Class: Triathlon Swimming Thurs, 7:00 - 8:00 PM Upper Main Line YMCA info@midatlanticmultisport.com 610-644-0440 www.midatlanticmultisport.com October Oct 3. Bassman Fall Half Distance Triathlon & Aquabike. 8:00 AM. Bass River State Forest. info@citytri.com www.citytri.com/bmtri.htm Oct 3. Bassman Fall Half Duathlon. 8:00 AM. Bass River State Forest info@citytri.com. www.citytri.com
Oct 3. Brierman Triathlon ’’Half Lite 50’’: .85 Mile Swim, 40 Mile Bike, 9 Mile Run. 7:30 AM Greenbrier State Park nsemmel@piranha-sports.com www.piranha-sports.com
Oct 16. Chilli Challenge Tri Washingtonville, PA www.PAValleys.com
RUNNING EVENTS Ongoing Feb-Oct. Jenkintown Running Co. Group Run. Wed, 6:00 PM. 416 old york rd. bob@jenkrun.com 215-887-2848 www.jenkrun.com October Oct 1. Stomps Cancer 5K Downtown West Chester. 484-678-8797 thegreatguysgroup@gmail.com www.greatguys.org/donate Oct 2. Flaming Foliage Metric Century edpane@serentogardens.org 570-455-9902 ext. 11 www.seasonschange.us
Oct 2. RiverCity 5K Run 10:00 AM Fishtown, PA 609-457-0000 www.rivercityfestival.org Oct 2. Hands-on House Half Marathon and 5K. www.allthatisgood.org Oct 2. Kelly Golat Memorial Run Notre Dame High School www.run4kelly.com Oct 2. Runnin' on River Schuylkill River Park Trail 5k/1k Fun Run. 8:30 AM. 215-460-0046 russellmeddin@yahoo.com www.riverparkalliance.org/drupal/node/34 Oct 2. I Can Run 5K www.active.com/donate/gowalkorrun Oct 2. Haverford Township Day 5K 9:00 AM Whitehall, PA www.runtheday.com Oct 3. 8th Annual Crusader Classic 5K 9:00 AM. Father Judge High School 215-333-7648 dennismccrossen@comcast.net fatherjudge.com Oct 3. Martins Run 5K 9:00 AM. Media, PA 610-353-7660,x254 www.runtheday.com Oct 3. Bark in the Park 10:00 AM. Ridley Creek State Park 888-550-7862 www.runtheday.com Oct 9. ING Hartford Marathon and 1/2 Marathon 13.1 mile 8:00 AM. Hartford CT info@hartfordmarathon.com 860-652-8866 www.hartfordmarathon.com Oct 9. Hounds and Harriers Run 3 mile 9:30 AM. HoundsAndHarriers@verizon.net www.HoundsAndHarriers.com
Oct 9. Knights of Columbus Day - Charity 5K 9:00 AM. Newtown PA renatodeluca@att.net 267-847-6848 www.kofchennessy.com Oct 9. Women's Distance Festival 5K 10:00 AM. Media PA sunsetmk@aol.com 610-804-3407 www.womensdistancefestival.com Oct 10. 15th Annual Steamtown Marathon. PA. 8:00 AM RaceCommittee@hotmail.com www.steamtownmarathon.com Oct 10. Vibrant Life 5K Fun Run and Walk 5K 8:00 AM Hagerstown MD. 5krun@rhpa.org 301-393-3000 web2.securelytransact.com/~pacfhlth/funr un_registration.php Oct 10. Run For Heroes.5K Springfield, PA. 9:00 AM delcorunforheroes.com www.runtheday.com 610-455-2301 Oct 16. Under Armour Baltimore Marathon. 8:00 AM customerservice@corrigansports.com 410-605-9381 www.thebaltimoremarathon.com Oct 16. Alex Boyes 5k Memorial Run/Walk 8:15 AM. Warminster PA 215-441-3290, ext. 107 alexboyesmemorial.weebly.com Oct 16. 5K Race for Our First Responders 9:15 AM. Wallingford PA careuther@gmail.com www.runtheday.com Oct 16. Delaware County 5K Dash and 1 Mile Fun Walk 8:45 AM. Media PA. 610-565.3677 www.delcochamber.org/details.asp?idOfE vent=766
H A L F M A R A T H O N • 15 K • 5 K • 5 + 3 K
! y r a u r b e F in l F , a p Tam
H H H G R Au Ready to Run? Yo Yo
1 1 0 2 , 7 2 & 6 2 . B FE MPA,FL TA M
For more information visit: www.tampabayrun.com or call 813.254.7866 www.facebook.com/gasparillatbr
b !l
30 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
Oct 16. Run for the Buds 5K and 1/2 Marathon 8:45 AM. Wilmington, DE. 302-293-8365 www.runforthebudsde.org Oct 16. 13th Annual Great Eastern State Breakout 5K and 1/2 mile Kids Fun Run 8:45 AM. Philadelphia PA. nina.liou@verizon.net 215-235-2767 www.breakout5k.com Oct 17. 52nd Atlantic City Marathon Marathon, Half Marathon, 10K & 5K 8:00 AM. Atlantic City Boardwalk Mississippi Ave & The Boardwalk www.atlanticcitymarathon.org
Oct 24. Katz JCC 11th Annual 5K Run/1Mile Walk/Fun Run Katz Jewish Community Center www.katzjcc.org/index.asp Oct 24. Toys For Tots 5K Run/Walk 8:00 AM. tompitts@comcast.net 215.205.8532 www.runtheday.com Oct 24. OctoRun 13k 9:00 AM. www.active.com Oct 30. Monster Mash 5K Run/Walk 10:00 AM. Newtown Square PA sarahporzig@yahoo.com www.runtheday.com/app/find
Oct 17. Bow Tree Run 10K & 5K burke@blankrome.com. 215-569-5606 www.bowtreerun.org
Oct 30. Skeleton Skurry 5K 9:30 AM. Hatboro, PA www.philaymca.org/hatboro 215-674-4545
Oct 17. Security on Campus 1st Annual 5K run and 1K Family Fun Walk Villanova PA BetsyMandelbaum@gmail.com www.runtheday.com/app/find/register/122
Oct 31. 33rd Annual Radnor Run 5 Mile 8:30 AM. Wayne, PA 610-941-9595 www.lunginfo.org.radnorrun
Oct 23. 6th annual Stoudt's Brewing Distance Classic 12K. 8:00 AM Adamstown, PA rhornPCS@aol.com www.pretzelcitysports.com Oct 23. Citizen Advocacy Phoenixville Run 2010. 5k & 10K. 8:00 AM info@phoenixvillerun.com. 610-933-1299 www.PhoenixvilleRun.com Oct 23. TriYouthalon presents the Ghouls & Ghastlies Halloween Family Run & Fun. 11:00 AM Philadelphia PA kerri@triyouthalon.org 215-985-2790 www.triyouthalon.org
Oct 31. Monster Dash 8:00 AM. Philadelphia, PA 215-567-4562 www.runtheday.com Oct 31. Lupus Loop 5K 9:15 AM. Fairmount Park, Philadelphia, PA 215-517-5070 www.lupusloop.org November Nov 6. City Six 5K, Turkey Trot & Fall Festival. 9:00 AM. Drexel University, PA. www.phillycity6.com Nov 6. Transitions AutumnFest 5k Run/Walk. 9:00 AM. Washington, NJ. 908-835-2624 www.raceforum.com/transitions Nov 7. Bear Creek Challenge 10K Trail Run. 10:00 AM. Bear Creek Resort. www.mid-atlanticevents.com
Nov 7. Cooper Norcross Run the Bridge 10K Run & 2 Mile Bridge Walk. 8:30 AM events@larcschool.org 856.933.3725 www.runthebridge.org Nov 7. Lancaster Half Marathon www.LancasterHalfMarathon.com Nov 7. Race for Hope 10:00 AM Philadelphia, PA. 302-530-6690 joe.harris@braintumor.org www.RaceForHopePA.org Nov 7. Transitions AutumnFest 5K Run/Walk Washington NJ Nov 13. 2nd Annual WHYY Y12K Road Race 9:00 AM Philadelphia PA. www.whyy.org/y12k/index.html Nov 14. Giralda Farms 10K and 5K Run Madison, NJ. elkappel@aol.com www.giraldafarmsrun.com
Nov 14. Select Medical Corporation Harrisburg Marathon & Relay 26.2 Miles 8:30 am Harrisburg PA. 717-232-9622 chad.krebs@ymcaharrisburg.org www.harrisburgmarathon.com Nov 14. OLPH Give Thanks for the Simple Things in Life 5K/Kids Fun Run 3:00 PM Morton PA. 610-543-8350 www.runtheday.com Nov 14. The Lemon Run 5K 8:30 AM Philadelphia PA. Sheryl@AlexsLemonade.org 610-649-3034 www.TheLemonRun.com
Nov 14. Media Mud Stain Trail Run 10:00 AM Media PA. john@trimaxendurancesports.com 610.780.8034 www.trimaxendurancesports.com Nov 20. Philadelphia Marathon Kids Run. 10:30 AM philadelphiamarathon@gmail.com 215-683-2122 www.philadelphiamarathon.com Nov 20. Rothman Institute 8K 7:30 AM Benjamin Franklin Parkway philadelphiamarathon@gmail.com 215683-2122 www.philadelphiamarathon.com Nov 21. Philadelphia Half Marathon 7:00 AM philadelphiamarathon@gmail.com 215-683-2122 www.philadelphiamarathon.com Nov 21. Philadelphia Marathon philadelphiamarathon@gmail.com 215-683-2122 www.philadelphiamarathon.com Nov 23. 4th Anuual Bobtoberfest 4 Mile Run 10:00 AM. Kelly Drive. 484-686-5900 www.brynmawrrunningco.com/bobtoberf est.html Nov 27. ABVM Turkey Trot: 4th Annual 5K 9:00 AM Havertown, PA abvmhavertown.com/5k.asp 610-446-6790 Nov 27. Devon Prep 5K Challenge www.devonprep.com Nov 27. St. Bernadette Turkey Trot 5K 9:00 AM Drexel Hill, PA 610-446-1484
The 38th Annual Select Medical Corporation Harrisburg Marathon & Relay will start on City Island, Harrisburg, PA at 8:30 am (6:30 am for walkers) INDIVIDUAL RUNNERS - WALKERS
REGISTRATION FEES: • Register by Oct. 1 - $55 • Oct. 2 thru Nov. 7 - $60 • Nov. 8 thru Nov. 14 (Race Day) - $70 • Students 17 & under - $30 (at all times) NO RACE DAY REGISTRATION FOR WALKERS
Check website for relay fees. Hotel Information: To make reservations, contact the Radisson Penn Harris Hotel & Convention Center at 717-763-7117 and ask for the marathon room rate. Call Chad at 717-232-9622 or email chad.krebs@ymcaharrisburg.org for more info.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 31
FOOD & NUTRITION
HOW MANY CALORIES?? By Joanna K. Chodorowska, BA, NC
When you go for a run, a ride, a swim, or do a tri, do you wonder – will I have enough energy for the whole thing? And when you get to longer distances, like a 3-4 hour ride or even a tri, then you really start to wonder how many calories per hour should I be inhaling? Can my body take in that many calories? Can I process that many calories? Oh, what kind of calories should I be taking in? How do I know if I am using the right amount? Loaded questions with simple answer – you need to experiment to find out what really works for you. But what I will do for you is give you a better range to work with that may help you with your calculations. It will be different for your activity, but it will also change based on the intensity, too and whether you are male or female. Generally, the more you have to carry your body weight in the exercise, the fewer calories your body will be able to take in. Swimming being an exception unless at the pool. I am sure many of you have read about taking in 500 calories per hour because you are burning over 750 per hour (e.g. Mark Allen, pro triathlete can do that, why not you??). Well, first off, most people cannot digest more than 300 calories per hour. When you go from riding a bike to running, then the ability to digest and process food diminishes even more, and some might be able to take in a measly 100 calories per hour, usually in the form of a gel or sports drink. You have to test out a lot of products and a lot of combinations to find out what really works for you. And then it all changes when you change the intensity or add heat and humidity (think fewer calories, not more). For me, I use a sports drink with maltodextrin as the primary base for all my activities – biking, swimming and longer than 2 hour runs. I try to avoid any sugar, sucrose, fructose and definitely avoid artificial sweeteners, rice syrup, High Fructose Corn Syrup (HFCS). I also avoid preservatives and articial colors. When I go for longer rides, lets say 3-4 hours, I have a bottle of sports drink (about 100 calories – I weight about 140 and am female – a male that same weight may need closer to 150 calories per hour for the same product) and I have a second bottle with a more dense product which has some soy protein in it, and that one is about 150 calories. (Note, these are calories per hour, 1 bottle per hour) I also carry a flask of gel which I take as needed. The longer the ride, I take more powder to refill with water n ice at a gas station or convenience store. I also will pack a snack of baked sweet potato slices with some almond butter made into sandwiches. That allows me to eat some ‘real food’ calories - only a couple of slices and I am good to go for another couple of hours. That adds some 100
calories because I can only eat 1, maybe 2, of these ‘sandwiches’ at any time, each one being about 50-60 calories. If I still need a boost of energy somewhere along the way, this is where the gels come in handy – quick energy boost with very little digestion needed. You could also try dried fruit, too - buy it or make your own. For that 3-4 hour ride, I generally shoot for about 200 calories per hour. Keep in mind I used to be able to take in far more, but I realize that was part of the reason I didn’t really lose weight when training! I was eating too much on the bike. I have tried just straight electrolyte solution and gels for my longer rides, but I seem to fade after 2 hours on that. Even with taking more gels. But my training partner, who weighs about 165 lbs, can do hours on just electrolyte drinks and gels. Now he also eats those sweet potato sandwiches, but only when I bring them! So you do have to try several combinations, and
32 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
Male – calories/hr (bike)
Female – calories /hr (bike)
Higher intensity or heat/humidity
If running
141-160
200-250
170-220
80-110
161-180
225-275
190-240
use more gels/ electrolyte drink
181-200
250-300
200-250
Weight Range 140 and under
200 +
175-200
250-300
150-200
200-250
take in less calories
and use less
simple sugar, and less protein increase your electrolyte capsules per hour!
75-100
100-130 100-150
120-150
Then for the run, I switch to just gels and water with my electrolyte capsules. The races will always have water! What I train with on the run is never used in races, so unless I want to take my sports drink with me, I just use water. So I train that way, too. Have fun playing around with it. If you have more questions, you do know how to find me! www.nutrition-in-motion.net or on Facebook under Nutrition in Motion! Joanna K Chodorowska, BA, NC the founder of Nutrition in Motion specializing in personalized nutrition programs. She works with real foods and incorporating healthy nutrition for your every day living so you gain better health, strength and fitness. To get started on a lifelong healthy plan, please visit www.nutrition-in-motion.net . She also provides Learn 2 Cook cooking classes including Recipe Makeovers!
see what works for you. And with calories per hour, your goal is to find out how few calories you can take in without losing energy. Use the guide on the right as a general range for what I would suggest. Now when running or swimming at the pool, I tend do way less and only stick with gels and electrolyte solution or is use gels, water and electrolyte capsules. I find dehydrating a far worse issue for me than calories taken in. And for those running a marathon distance event, adding a protein based product can help with energy levels staying more constant. I know when I used to run them, that was what I used along with gels to fuel my races. If doing an Olympic or half IM distance tri, then it all changes yet again! I usually take a gel prior to the swim, no matter what the distance. Then for an Olympic, I can use either a soy protein based sports drink, or an electrolyte solution basing it on 150-200 calories per hour on the bike. I take an extra gel in case I need a boost in energy.
? ? ING ING N W N ? RU RO-ING I R T
10% off your meal when you show your number on race day! Located at the 20 mile marker of the Philadelphia Marathon
215.487.2663
www.lebusmanayunk.com
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 33
CHOICE GEAR
2010 Zipp 101 Wheelset By Matt Reece Zipp Speed Weaponry is perennially at the forefront of wheel design and technology. Their wheels have become commonplace at every major road race, and at last year’s Hawaii Ironman, there were 1,936 Zipp wheels in the race. (The next highest total was only 229.) New for 2010, the Zipp 101 brings the superior qualities of the entire Zipp lineup to a more affordable aluminum model. Do your best to forget that this is Zipp’s entry-level model- they’re still Zipps. Lamborghini makes an entry-level model, too- but it’s still a Lamborghini. Also do your best to forget that they’re aluminum. Many manufacturers and consumers are so obsessed with carbon everything that we can forget that aluminum is still a great material. A welleducated rider will choose high-end aluminum over low-end carbon every single time. What’s most noteworthy about the 101 is not its cost, its weight, or its aerodynamics. Rather, it is cost versus weight versus aerodynamics that make this wheel shine. At $1,300, the wheel’s certainly not cheap, but it is cheaper than any other wheel that’s been built with the inspiration of a Zipp engineer behind it. Having ridden both, I often compare the 101s to the Mavic Ksyrium SL Premium- another solid, all-around pair of wheels. You’ll pay an additional $200 for the Zipp wheels, but the improved aerodynamics more than make up for the slight increase in weight. At 1523 grams, the wheel’s not silly light, but it is still reasonably light. When you get on the wheels and climb, though, the noteworthy stiffness makes them feel even lighter. While it is a new wheel, Zipp is not new to the wheel game, and they’ve put their 22 years of know-how into the 101s. Carrying technology over from their new 404 Carbon Clincher, the 101 uses a wider rim shape, dubbed the “toroidal” shape, which increases both
34 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
Whether its marathon season for mom or dad, or track season for the kids.... USING OUR EXTENSIVE KNOWLEDGE OF RUNNING AND WALKING BIOMECHANICS, WE OFFER PROFESSIONAL ANALYSIS AND ADVICE.
aerodynamics and stiffness. The 101 is the first aluminum wheelset to use the toroidal shape for superior aerodynamics. Zipp claims the 101 is actually more aero than most V-shaped aero rims, while maintaining a shallower profile and less weight. Win, win, win. A wheel is more than just a rim, though, and Zipp uses their tried-and-true CX-Ray spokes to lace the rims to the Zipp hubs which have become synonymous with quality. Zipp builds, engineers, and distributes all of their wheels at their facility in Speedway, Indiana.
THE RESULT... FINALLY, A SHOE THAT FEELS LIKE IT WAS MADE FOR YOU!
Look for us at the Philadelphia Marathon Expo The Running Place 3548 West Chester Pike Newtown Square Shopping Center 610.353.8826
www.therunningplace.com
I’ll confess: After the kind folks at Zipp let me use their 404 Carbon Clinchers for a while, I wasn’t super excited to trade them for the 101s. I put them on, though, because that’s my job. I rode the 101s with Zipp’s 700x23 Tangente clincher, a tire Zipp designed to further the aerodynamics of all of their wheels. Long ago, the bike industry came to the realization that round objects are far less aero than elongated, airfoil shapes. Zipp teamed up with tire manufacturer Vittoria to create a dimpled tire that they believe is faster than any other clincher available. At 290tpi, the tire has the durability and comfort of anything we’ve come to expect from a respected manufacturer like Vittoria. The 101s were extremely predictable- they certainly exceeded my expectations while climbing and cornering, and they held their speed well in the flats. At the end of the day, I was left desiring nothing. The wheels did everything I asked them to do. At first, I ended most descriptions of the wheels with “for aluminum.” They’re light- for aluminum. The ride really wellfor aluminum. They climb nicely- for aluminum. But eventually I found myself dropping the caveat entirely and proclaiming the 101s to be what they really are: They’re light. They ride really well. They climb nicely. There’s a point of diminishing returns on just about everything. I can pay a lot more for wheels. For an additional thousand dollars, I can get a lighter wheel, or a more aero wheel. But most of us compare performance benefit to cost, and on that scale, the Zipp 101 sits at the very highest point. They’re only $1,300, for Pete’s sake, and they’re Zipps.
326 East Street Road, Feasterville PA 19053 215-355-1166 • guysbicycles.com
Free Bike Maintenance Class Every Month Whether you have a new bike or you'd just like some good bike upkeep information, Guy's is here! Join us any last Saturday of any month from 10 a.m. to 11:30 a.m. You'll learn proper lubrication, basic brake/gear adjustments, how to change a flat, etc... And it's free to all! No reservations required.
www.zipp.com.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 35
CHOICE GEAR
Knog Frog Strobe. By Patrick Engleman
With the days getting shorter way quicker than they get longer, you need a good safety light for your riding adventures that just a few weeks ago happened in full summer blazing sun mode. Knog is known for their flexi silicone bodied waterproof lights that some have termed hipster cysts for their popularity with city commuters, but don’t let that detract you from a great four-mode safety light. They are right at home on your grocery getter due to their low $17.95 MSRP and you could almost feel comfortable leaving them on while visiting the grocery store or corner shop. I used both the red and white version of this light in a previous incarnation and they were not as bright as the retinal burn you will achieve with this new model. I did a test with my dog to see which light she barked at more, and it was certainly the new model versus the old single bulb version. I thought the dog was a better choice than stopping random drivers along my commute to ask them about the 25-lumen beacon of safety attached to my ride. Drivers will see you coming from well beyond the claimed 600 meters due to the high-powered, surface mounted, light emitting diodes encased in the stretchy, form-fitting silicone body that flashes in four modes, described as strobe, disco strobe, epileptic fit strobe and constant. The lights come in 12 different colors, so there is no outfit you can not match to your lights. With a claimed burn time of 80 hrs (flashing), 50 hrs (steady), you will have many trips around town on your tires before you need to replace the included battery. One benefit that I noticed beyond the performance of this 19-gram light is that they are no longer using the barely recyclable hard plastic packaging that the lights used to come in. They were a neat shape and size, but not really useful for anything and sort of wasteful. The new packaging has minimal plastic and the majority of it is made from recycled material that is easily chucked in the recycling bin. Extra points should be awarded for thinking green. www.Knog.com.
36 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM
TWITTER.COM/LIBERTYSPORTMAG
Princeton Tec Remix By Nathan R. Baker
DIOS ARTIST STU onth $ 100 per m
RMILL at The PAPE 215.687.8391
Think Mighty Mouse. Think Rudy. If you’re from my generation, think Little Mac from “Mike Tyson’s Punch Out.” I’ve avoided trail running at night for most of my career because I’m a minimalist. I still wear the little shorts. I don’t carry water or GU on most runs. I don’t carry an iPod and I definitely don’t wear big, bouncy, uncomfortable headlamps. After strapping on a Remix headlamp from locally-based Princeton Tec, I may be converted on the headlamp issue. The Remix was easy to use from the moment it came out of the packaging. The light was self-contained, which meant minimal weight and no wires from an external battery pack. The three included AAA batteries easily slid right in, the head strap adjusted without a fuss, and the big, easy to find, single-button operation was intuitive. The lamp has two light sources which each have two settings. The lowest setting has a burn time of 200 hours and produces light from a set of three efficient Ultrabright LEDs for doing shortrange work like reading or knitting sweaters for your cat. The brighter setting will run for 61 hours and is suitable for finding things around a campsite or a transition area pre-dawn. Switching over to the single-bulb Maxbright was as simple as holding the button in for a full second. The two settings from this bulb will produce a much brighter, more focused light with a narrower spread that will allow the user to see much further away. The lower setting in this option will still burn for an impressive 53 hours and is certainly enough light for a brisk trail run that is fairly technical. The brighter setting has some serious moxy and would definitely be the best setting for being chased by a bear. Even in my best workouts on the worst sections of trail, I was not able to outrun the 45-meter throw of the light’s beam, and the 83gram weight of the light (including batteries) did not bounce as I clumsily made my way down the more technical descents of trail. If you find yourself being chased by a bear and you’re not on the brightest setting, worry not- the light will only cost $28 to replace, and thanks to the single-button operation, you won’t even miss those fingers. The Princeton Tec Remix solidly exceeded my expectations and prejudices in a headlamp. I’m glad to have the lamp, I’ll continue to use it, and I’m enjoying trail running at night for the first time in my life. www.princetontec.com
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
OCTOBER/NOVEMBER 2010 37
N U R D E H S A E L UN Faster. e. Fast. r e h T . e Her at guy. e. Now. . Pass th h tc a Go. Fr e w n that ur ft. Flatte ok at yo le a e Race k Don’t lo at wall. Don’t ta . th ft p le m a u ver. Ta k e night. J o whate rt at mid brain. D r u o ic hill. Sta y m off Its Dyna s. T ur n clipse+. that bu rE a a r n fo u L p ike ste . You h each In the N pported apts wit u d s a ra rt lt o u n. Supp You ar e . Just ru er ride. n’t think o D . smooth d e cushion ar e ultra nikerun
ning.co
m