Liberty Sports Magazine Oct/Nov 2011 by Liberty Sports Magazine

CALENDAR OF EVENTS

Sponsored by:

58 Choice Gear

IRONMAN 70.3 POCONO

CYCLOCROSS PERSPECTIVES

F E AT U R E S 22 Speeding Up For Fall 24 Finding the Finish

BIOMOGO DNA ANATOMICAL LAST

NAV BAND

29 Official Guide to Ironman 70.3 Pocono Mountains 37 Fall 2011 Shoe Guide 40 Embrocation

Ready to feel more with less? Experience four new PureProject™ shoes by Brooks on October 1 at your local running shop. Or, visit brooksrunning.com/pureproject.

41 2011 Philly Bike Expo Official Guide 46 Cyclocross Perspectives 50 2012 Piranha Sports Official Guide Cover: Photo by Anthony Skorochod.

libertysportsmag.com

twitter.com/libertysportmag

Photo by Patricia Santucci

facebook.com/LibertySportsMag

JUNE 22-24 2012

REGISTRATION OPENS NOVEMBER 1

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

SPRINTS

Return of the Endurance Sports Expo Building on the success of last year’s Endurance Sports Expo, this year’s Expo is going to be even bigger and better. Last year’s Expo featured many informative classes, seminars, and over 250 vendors throughout the sprawling 50,000 square foot venue. If you were one of the 5500+ attendees who made it out to the Greater Philadelphia Expo Center in Oaks, PA last year, or if you have never been (shame on you), there’s even more slated for the 2012 Expo!

BIKES & BOARDS Y

Sunday Oct. 16th

GARAGE SALE

Bikes, Parts & Snowboards on Sale!

You told us you wanted a group ride – well, you got it! Prior to the opening of the doors of the Expo, we’ll be having a group ride. Join the crowd for a nice scenic ride around the Oaks and King of Prussia area, and get ready for the day’s events inside. Not a cyclist? That’s okay – we listened to runners, too. Just like the group ride, the 2012 Endurance Sports Expo will have a 5k on one of the crisp February mornings event weekend. Prefer to stay offshore with our Swimming Editor Bruckner? Well, sorry, there’s nothing we can do about that. However, we promise that if you go swimming before the Expo, you’ll be able to find heat and shelter indoors at the Expo Center. For more information regarding the 2012 Endurance Sports Expo, visit www.endurancesportsexpo.com. You can also follow us on Facebook at www.facebook.com/Endurance.Sports.Expo.

Team Challenge For over 40 years, the Crohn's & Colitis Foundation of America (CCFA) has paved the way to a cure by creating the first research programs dedicated to Crohn's disease and ulcerative colitis. With escalating numbers of new cases, the need for research and patient support funding is greater than it has ever been. About 1.4 million Americans have Crohn’s disease and ulcerative colitis, two painful, seldom-discussed and often isolating digestive diseases.

Select Items Up To

75% OFF We are a Full-Service Shop Offering Professional Hand Snowboard Tunes Bike Rentals Trek Certified Bike Fit Experts

humanzoom.com 10

libertysportsmag.com

Team Challenge for Crohn's disease and ulcerative colitis is helping us raise the funds needed to make these diseases history. Team Challenge is in its fourth year and we have raised over $25 million! This season Team Challenge is training to run, walk, or run/walk in the Las Vegas Rock ‘n’ Roll Half Marathon in Vegas on December 4th. In exchange for your fundraising efforts that benefit the Crohn’s & Colitis Foundation of America, you will receive coaching, airfare to Vegas, and 3-night hotel accommodations at Mandalay Bay. Along the way we will have fundraising clinics, and you will have support from past participants who have successfully completed the program in the past. We have experienced, professional coaches who will guide you every step of the way, as well as provide beneficial clinics at weekly group training sessions that cover every topic from nutrition to stretching. Our voluntary group practices are held on Saturday mornings, and we meet at several different venues in the Philadelphia area. For more information, visit www.ccteamchallenge.org.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

TEAM APPAREL NO DESIGN FEES P FEES NO MINIMUMS UNLIMITED DESIGN CUSTOM TEAM APPAREL D COLORCYCLINGNO MINIMUMS NO SET-UPTRIATHLONFEES UNLIM MUMSRUNNINGCUSTOM APPA UNLIMETED COLOR DESIGN NO SE NO DESIGN FEES NO SET-UP FEES TED COLOR CUSTOM TEAM APPAREL UMS UNLIMTED COLOR DEISGN F CUSTOM TEAM APPAREL NO SET-UP GN FEES UNLIMITED COLOR DESIGN 1Ãi V `i ÎnÓ v À x¯ vv U nää x { ÎÎÎ£ U ÜÜÜ°Ûi ViÃ«ii`Üi>À°V Your Local Guide to Cycling, Running and Triathlon

October/November 2011 11

L E T T E R F RO M T H E E D I TO R By Stephen Brown Back in August on the eve of hurricane Irene I received a text message from a good friend of mine, Ethan Zohn. The text simply said, “I’m in Philly…long run?” I took a good look at the weather report, and except for the possibility of some light showers, we weren’t supposed to see the effects of Irene until late Saturday into Sunday. So, I figured …. SURE! Why not? I’m up for a run. I met Ethan at his Center City hotel at 7:45 a.m. on Saturday morning and we headed over to Boathouse Row so I could show him one of my favorite running loops around the Art Museum. Of course we had to detour slightly to run up the famous steps and pause for a Rocky Balboa dance at the top before heading back to the path to continue our run. We resumed our run and had a typical Ethan and Steve discussion about everything from cancer to diet to endurance sports to wanting to save the world to soccer to

15K

how nice Kelly Drive is…. and a long list of other topics. Along the way, we ran into hundreds of other people all doing the same thing. We saw many solo runners and walkers lost in either their own thoughts or their music. We saw running partners and entire running groups all out for their daily fix. We overheard bits of conversations about everything under the sun, or, in this case, under the dark ominous clouds. There is something mystical about the Philadelphia Museum of Art loop. Ethan picked right up on the energy down there and the pride that people seem to have along that priceless stretch of “the drives.” It’s more than a place to train. It’s a place to socialize, collaborate, commiserate, and connect with others and ourselves. For me the most inviting part about the Art Museum loop is that everyone belongs. Whether you are a jack rabbit cross country runner or someone looking for a place to jump start your novice walking program, this is the place for you. So let’s keep the good karma alive. Grab a buddy and head out for a run, sharing the road and offering an encouraging word to those around you.

HALF MARATHON 5++3K

MARcH 3 & 4,2012

tampa,fl

ARRHGGH YOU READY TO RUN FOR THE

BOOTY? WE DI D!

8 1 3 . 2 5 4 . 7 8 6 6 ! WWW . TA M PA BAY RUN . COM

Benefitting Tampa Bay Area Youth Charitable Organizations & Youth Running Related Programs…since 1978, $3.2 Million

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

Are you looking for a competitive edge? PUBLISHER/EDITOR Matt Reece matt@libertysportsmag.com

Barrier Waterman paddle boards may be the cross training you need to go to the next level of fitness.

SENIOR EDITOR/PHOTO EDITOR Laurence Kelly laurence@libertysportsmag.com CONTRIBUTING EDITORS Stephen Brown multisport@libertysportsmag.com Bruckner Chase swimming@libertysportsmag.com Patrick Engleman pat@libertysportsmag.com

Specializing in Custom: Prone Paddleboards Stand-Up Paddleboards Lifeguard Rescue Boards All Boards Manufactored in Cocoa Beach, FL

Jill Forsythe jill@libertysportsmag.com EDITORIAL ASSISTANT Adam Bowers adam@libertysportsmag.com STAFF PHOTOGRAPHER Anthony Skorochod CONTRIBUTORS Dr. Brad J. Bernardini, Darrell W. Butler, Michelle Evans-Chase Kevin Fonger, Dr. Mitchell Greene, Brian Ignatin Sarah Philbrick Kelly, Sean Lacey, Ian Reece, Rex Reynolds, Patricia Santucci, Tyler Wren ADVERTISING matt@libertysportsmag.com EVENT LISTINGS events@libertysportsmag.com

LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.

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

Owned and Powered by

eyeseestudio.com

Member of

Paddleboards Made in the USA by blokes Barrier Waterman, LLC 888.667.2390 info@barrierwaterman.com barrierwaterman.com Your Local Guide to Cycling, Running and Triathlon

October/November 2011 13

W E K N OW B EC AU S E WE RUN.

saucony.com

FIND YOUR STRONG

TYLER’S JOURNAL By Tyler Wren the violent hour long effort through the wet and muddy race, my whole body would be cold, my hands nearly inoperable, and the fans undeterred.

VIZI PRO APPAREL

Hundreds of competitors and spectators braved the grim elements that day, all of us getting cold and dirty. There is a shared element of perseverance between us all when the suffering extends beyond the physical exertion to the weather conditions, too. All of the underpaid top 'cross racers are approachable, easygoing guys off the bike. Spend a few minutes chatting with any of them and you'll realize that they are no different than the hundreds of amateur competitors attending the championships who skipped work, left home, and spent a significant amount of time and money preparing for this miserably beautiful day in the rain. They just love racing their 'cross bikes. Leaves changing, back to school, the MLB World Series, end of cycling season break – these are some of the things most people think about when autumn comes around. But not me. Even after a long season of traveling and racing my bike on the road, my mind inevitably turns to CYCLOCROSS for the fall. One thing to realize about domestic professional cycling is that almost none of us – riders and staff alike – are in this endeavor for the money. We are professional athletes, but our salaries resemble those of teachers rather than NBA or MLB players. In fact, even when we win a race, we retain only a portion of the prize after we split the money with our teammates and staff. For me, what is most valuable is the lifestyle this profession offers me – being fit, being outdoors, seeing the world, camaraderie, and constantly challenging myself. Nowhere is the essence of this true love for the sport of cycling more apparent to me than in the discipline of cyclocross. Last December in Bend, Oregon, the forecast for the Cyclocross National Championships was high 40's and light rain – typically a cause for gloom. But the predicted weather that day excited me – it was going to be a great day to be outside racing. I knew that throughout

I share that tender sentiment, because thinking about 'cross tire selection and pressure, gearing, course conditions, etc. gets me so pumped to be on my bike during that difficult, wet, and cold time of year. I hope this journal will convince you to give 'cross a try if you haven't already. The free clinics at Belmont Plateau are a great place to start, and the Mid Atlantic is a fantastic hub for a solid cx race schedule.

Introducing ViZi PRO Pink so you can run with confidence any time of day or night.

Stay fit, be safe, and have fun! Thanks for reading, Tyler

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

AARDVARK SPORTS SHOP 565 MAIN ST BETHLEHEM, PA 18018 (610) 866-8300 aardvarksportsshop.com

THE BUCKS COUNTY RUN CO 25 WEST STATE ST DOYLESTOWN, PA 18901 (215) 230-9606 buckscountyrunningcompany.com

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 Your Local Guide to Cycling, Running and Triathlon

October/November 2011 15

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

BERRY, BERRY GOOD by Darrell W. Butler, ACE, NFPT, ISCA Certified Personal Trainer Apples are high in fiber, oranges are good for vitamin C, bananas are high in potassium and cranberries are good for – um – mixing with vodka? Although most of us have heard how nutritious berries are, few can actually tell us why. So here is your crib sheet on the nutritional benefits for several of the most popular berries on the market today! Pay attention, there might be a quiz later… Cranberries – We might as well pick up where we left off. Cranberries are great for relieving asthma attacks, preventing urinary tract infections, and reducing cholesterol. New studies have also found that cranberries may help prevent ulcers and protect the brain from neurological damage – unless it is actually mixed with vodka, then memory loss is typically a foregone conclusion! Strawberries – Best known for being dipped in chocolate or placed on top of pancakes, the strawberry is often associated with anything but health. However, before the strawberry became the dessert staple and overly clichéd love fruit that it is today, it was best known for its powerful antioxidants and its role in preventing cancer causing molecules from forming in the human body. Research has also found strawberries play a vital role in reducing the effects of Alzheimer’s and coronary heart disease. Raspberries – Go ahead and spell check that, I’ll wait – yes, there is a “P” in raspberries but that’s not all. These powerful berries contain a slew of antioxidants, vitamins, and minerals including copper, B vitamins, and potassium. While your mother probably force fed you carrots to increase your eyesight, research has shown that three or more servings of fruit, particularly raspberries, can help delay vision loss more effectively than their crunchy orange counterparts could ever dream of. Blueberries – These berries may be blue, but there’s nothing sad about the powerful assemblage of antioxidants and nutrients found inside. Blueberries have been shown to help reduce the symptoms of cancer, improve short term memory loss, enhance motor skills, and protect against stroke and heart disease. Blackberries – They say that wearing the color black can help make you appear slimmer, well, so can eating these powerful berries. A 16

libertysportsmag.com

single cup of blackberries provide nearly 31% of the daily recommended serving of fiber. Fiber not only aids in digestion, it also helps to curb the costly cravings that may have derailed your past diet plans. The nutrients contained in blackberries have also been shown to reduce the damaging effects of ultraviolet rays, reduce inflammation, and ease the bloating and hot flashes commonly associated with PMS and menopause. Acai berries – The acai berry has gained notoriety over the past few years due to a popular diet based on the consumption of this fruit. Unfortunately the weight loss benefits were found inconclusive; however the acai berry still contains a wealth of antioxidants that may help delay the onset of various diseases. Several cosmetic products also contain acai oil which has been proven to be a safe alternative to the processed chemicals commonly found in facial cleansers, shampoos, and conditioners. Grapes – Last but not least is everyone’s favorite berry the…Wait! Put down the bottle of pinot! Okay, yes, grapes are most commonly associated with wines, but in its purest form, the grape is a berry power packed with nutrients. Grapes have been shown to help ease migraines, constipation. and indigestion. Grapes are also used to reduce fatigue, the effects of kidney disorders, prevent cataracts, and possibly prevent the onset of breast cancer. While there are many other berries out there, the common denominator is that they’re all rich in antioxidants and should all be incorporated into your well balanced nutrition program. For weight loss and maintenance, try adding some fresh berries to your breakfast, lunch and mid-day snack. You can also try blending them with yogurt or mixing them into your protein shake to add some extra flavor to your post workout meal. You’ll be berry glad that you did – sorry, I couldn’t resist. Darrell W. Butler is a graduate of Rutgers University and holds several elite fitness certifications. He 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.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

TRAINING

SPORT PSYCHOLOGY TIPS FOR THE POCONO MOUNTAINS 70.3 RACE By Dr. Mitchell Greene For those athletes in the final month of training before the Pocono Mountains 70.3 race, below is a list of recommendations to keep you from burning too much mental energy prior to, and on, your big day.

1. If you have a nasty habit of being unkind to yourself, race day is probably the best day to give yourself a break. Make a promise now to try to be as kind to yourself as you would be to others on race day. Let me remind you that your only competition is with yourself.

2. It can be helpful to remember that you always have choices. Obviously, you chose to sign up for the race and train for it. Now you get to choose how fast to swim and what stroke to use. You may choose to speed up while biking or slow down to a walk during the run portion of the race. You may even choose to stop altogether. So what? In this race, you get to make all the choices as you go along. Remember, nothing and nobody is propelling you to do this in a particular way or for one spectacular goal. I think you will agree that you don’t need that kind of pressure.

3. You might think that your race-day fears are unique. You are not the only one who worries about being able to swim the distance, whether an injury will reoccur while you bike, or that you’re the runner everyone will pity cheer. Fear is an ever-present companion at every level of the sport: novice through professional. Fear always precedes courageous action.

4. Don’t overcompensate for anxious and negative thoughts by propping yourself up with overly positive affirmations. Recent research has shown that trying to make yourself feel good when you really feel worried will backfire and make you feel worse. Too much positive self-talk to combat anxiety is like trying to throw yourself a surprise party. It just doesn’t work. 5. Paradoxically, acknowledging your fears can be the best way to cut through the tension. Allow those anxious thoughts to come. Stop fighting with them and gradually they will go. It’s best not to ignore negative thinking or give it more attention than it deserves. The roller coaster of emotions is the predictable fallout of moving out of your comfort zone. This is also a good time to focus on your breathing. Breathe in through your nose for a count of three, and then out through your mouth for a count of

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

five, and repeat. You can do this breathing as you set up transition and/or wait to enter the water at the race.

6. Athletes have found that the best first step to embracing exertion pain is to expect it. Thus, once it arrives it can be greeted as a guest rather than an intruder. In order to improve your pain tolerance, you need to practice using your most demanding workouts as your guide. For example, prior to your interval or tempo sessions you should develop a plan to welcome the pain as you get closer to your threshold. Some athletes use a mantra like â&#x20AC;&#x153;stay curiousâ&#x20AC;? or â&#x20AC;&#x153;be courageousâ&#x20AC;? that help them persevere when the pain of maximum effort kicks in. Besides the physical gains achieved in those workouts, athletes learn to use their exertion pain as fuel for tenacity on race day. 7. A great way to build confidence is to draft a mental blueprint of the course. As race day gets closer, visualize yourself smoothly moving through tough sections and taking advantage of easier sections on the course. You can also incorporate difficult situations that could occur in your race. For example, how will you mentally handle feeling more tired than expected in the first half of your swim, or having much heavier than expected legs as you set out on your run? Of course you canâ&#x20AC;&#x2122;t plan for everything, but with mental preparation beforehand, you will be better equipped to handle anxiety during the race. 8. For those perfectionists out there, consider the 90 percent law: When athletes overly focus on feeling and giving 100 percent, they push for perfection. This paradoxically leads to more tension and poorer performance. It is better to concentrate on giving 90 percent. Incorporating the 90 percent law into your triathlon mental gameplan can allow you to be more relaxed. It may also help prevent self-defeating frustration and possible injury.

9. A rule of thumb in endurance events is that breaking the race down into sections can help you set small, achievable goals that motivate you. Focusing on the race distance in its entirety gives you nothing in return except anxiety. As you become more fatigued, even focusing on something just 20 feet in front of you can help you stay on track. Keep your thinking small and remember that how you feel can and will change as the terrain changes, as you take in calories, and as you let yourself slow down a bit to relax the muscles in your face and shoulders.

10. Finally, take time to recall your mindset when you clicked on the â&#x20AC;&#x153;Registerâ&#x20AC;? button for your Pocono race. At that moment, you were probably thinking less about splits and final chip times than you were with creating an opportunity for yourself to get fitter, train harder, race smarter, and cross the finish line smiling as a half-ironman finisher. Itâ&#x20AC;&#x2122;s important not to let your reasons for racing be overshadowed by ego-dominated pressure to finish in a certain time that proves how wonderful and terrific you are. You are already wonderful and terrific so why not just race for the fun of it? Dr. Mitchell Greene is the sport psychology consultant to the Philadelphia Insurance Triathlon and the SheRox Triathlon Series. He is also a contributing columnist for USA Triathlon. Dr. Greene works one-on-one with triathletes at all levels of the sport, from recreational to professional. If you have a question or would like to contact Dr. Greene to discuss an issue, he can be reached at 610-975-9435, x11 or at greenepsych@gmail.com. For more information about Dr. Greeneâ&#x20AC;&#x2122;s sport and clinical practice located in Wayne, PA, check out www.greenepsych.com.

$I F T U O V U 4U S F F U r 1I J M B E F M Q I J B 1" r r XXX C S F B L B XB Z C J L F T D P N

/H UN V U [ V ` V \Y M P [ UL Z Z

#HECK OUT OUR EVER GR OWI NG SEL ECT I ON OF R ACE R EADY BI KES

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 19

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

COMMON KNEE DISORDERS IN ENDURANCE ATHLETES by Brad J. Bernardini, MD, FAAOS Endurance sports have become an increasingly popular part of modern day exercise and training programs. Currently the triathlon is one of the most rapidly growing recreational sports in the nation. Unfortunately, it is also responsible for a significant number of common overuse injuries in and around the knee and lower leg. Running is plagued by a higher proportion of knee injuries than cycling because of the high impact nature of the sport. Endurance athletes running more than 25 miles per week have an annual injury rate of 30%. Approximately 50% of these injuries occur in the knee. The majority of these injuries are due to overuse and improper training programs. The most common errors involve a sudden change in frequency, duration, and/or intensity of training. Additionally, improper gear selection, fit, and poor biomechanics play major roles in endurance related injuries. An athlete should not increase duration and distance by more than 10% per week and should seek consultation with sports specialists when an injury persists despite conservative treatment. The following are brief descriptions of several common causes of knee pain in the endurance athlete.

Patellofemoral Syndrome Patellofemoral syndrome is a very common cause of pain in the front of the knee, and is exceedingly common in female athletes. It refers to a group of disorders that can occur between the knee cap and the groove that it rides in. The most common causes are instability of the joint or excessive pressure to the knee cap cartilage. Typically, this syndrome causes pain that is exacerbated by squatting, kneeling, and stair climbing. Pain is usually progressive and many times triggered by hill repeats. Those with instability may feel the knee cap is popping out of place while bending and extending the knee. Relative rest, avoiding offending training programs, and strengthening exercises for the hips and quadriceps serve as the cornerstone for a successful non-operational treatment program. Unfortunately, this can be a challenging problem for the endurance athlete and sports physician. Complex treatment options, including surgery, may have to be explored. Quadriceps / Patellar Tendonitis Often referred to as â&#x20AC;&#x153;jumpers knee,â&#x20AC;? this is an extremely common diagnosis in endurance athletes, especially distance runners. It involves tendon inflammation at the bony attachments to the knee cap. Patellar tendinitis is more common than quadriceps tendonitis and involves the lower portion of the knee cap. Pain at the attachment is the main complaint and is usually worse immediately after a workout is completed and the cool-down has finished. Interestingly, many athletes can usually continue to perform their workouts after a thorough warm-up. Contributing factors include knee cap mal-alignment, tight quads, high mileage training, and repetitive deep knee bending activities. An excessively low seat position on the bike can also

IT Band Syndrome (Iliotibial Band Syndrome) ITB Syndrome is one of the most common overuse injuries in the endurance athlete. The IT band is a tough band of tissue running from the outer hip to the outer knee. This injury is usually caused by increases in distance and intensity coupled with a tight IT band and muscular imbalances in the hip. Repetitive friction of the IT band over the knee joint during motion causes inflammation resulting in pain and sometimes clicking over the outer part of the knee. In runners, this disorder is particularly aggravated by running downhill or running on a crested road for extended durations. In cyclists, it can be exacerbated by poor seat and pedal position which causes the foot to tilt inward. Treatment involves modifying causative factors such as adjusting running distances, changing hill routes, and improving bike fit issues. Anti-inflammatory medication, icing, and a good physical therapy program for stretching and strengthening the hip and knee are beneficial. Foam rollers used on the outer thigh are particularly helpful. Rarely does ITB Syndrome require surgery. Popliteus Tendonitis While rare, tendonitis of the politeus is worth mention because it can mimic ITB syndrome very closely. The popliteus is a small muscle that supports the knee in rotation and extension. If you have pain on the outer side of the knee and have not recovered using the above recommendations, popliteus tendonitis should be considered. A sports medicine specialist will be able to make the diagnosis after a physical examination. An MRI may be required to confirm the problem. Fortunately, conservative treatment and protocols similar to those used for ITB syndrome usually lead to its resolution.

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

aggravate this condition. Treatment includes anti-inflammatories, a quad stretching program to decease tension at the tendon attachment, and ice after training sessions. A Cho-Pat strap may also decrease symptoms and allow for running without transmitting 100% of the impact to the inflamed tendon attachment. Plica Syndrome A Plica Band is a remnant of an infolding on the inside of the knee joint that typically disappears after birth. If the band remains, those individuals may develop inflammatory changes, causing pain on the inner part of the knee. The band is irritated by the repetitive friction associated with endurance sports. Additionally, athletes may notice a snapping sensation associated with the pain. Another classic complaint is pain noted after sitting in a cross-legged position. A physical exam will diagnose Plica Syndrome and imaging studies are rarely required. Most improve with antiinflammatories, an icing regimen, and cross-training. Severe cases may respond to a single cortisone injection. Arthroscopic removal of the band is rare, but may be necessary in resistant cases. Hamstring “Pes” Bursitis A Bursa is a thin sac of fluid that serves to decrease friction between 2 adjacent structures such as a tendon and a bone. There is one located on the inner aspect of the knee immediately beneath the hamstring tendons that is particularly prone to develop inflammatory changes. Inflammation within the bursa causes swelling, pain, and sometimes a gritty feeling that occurs during knee motion. The major causes are repetitive motion and excessively tight hamstrings. Treatment protocols focus on hamstring stretching, muscle strengthening, decreasing inflammation within the bursa, and correcting poor mechanics. This is a relatively rare diagnosis in endurance sports but worth mention. Meniscus Tears Meniscus tears are one of the most common conditions treated by Orthopaedic knee specialists. Fortunately, they are rare in endurance athletes. Tears in the younger population are generally caused by a single event, usually involving an impact landing, deep squat, or a hard pivoting type of maneuver. Symptoms are immediately obvious in cases such as these. After the tear, pain is described as sharp and episodic with periods of relatively pain free function scattered in between. Additionally, mechanical symptoms such as popping, clicking and snapping may be present. Many athletes also describe a feeling that the knee is going to give way. In the older population tears may have a much more gradual onset and may not be attributable to a single event. Symptoms are similar in this patient population. A clinical exam and an MRI can confirm the diagnosis. Once diagnosed, the majority of cases require arthroscopic surgery to remove the torn portion of the meniscus. Most of these tears do not have the ability to heal themselves because of an inherently poor blood supply in the torn portion. If untreated the tear can enlarge and can go on to cause additional damage within the knee. Degenerative Joint Disease Its worth a brief mention that there have been no well designed studies that have shown that endurance sports cause knee arthritis. Unfortunately, endurance athletes with previous knee surgery or pre-existing mal-alignment of the knee are more likely to develop arthritis at an accelerated rate. Summary The above mentioned conditions represent the more commonly seen causes of knee pain in endurance athletes, but it is not an exhaustive list. Most of these conditions can be avoided with a well designed training program and recovery plan. “Listen to your body” is a phrase that my patients hear often. Training modifications at the earliest phases of these conditions usually allow continued sports participation. If these conditions persist, an evaluation with a sports medicine specialist will provide an early and accurate diagnosis. An evaluation is also essential to avoid complications and to return to competition quickly. Dr. Brad 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 co-founder 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

October/November 2011 21

Speeding Up For Fall By Jill Forsythe Fall is just around the corner as the temperatures begin to cool off and daylight grows noticeably shorter. You’ve trained hard over the summer months through heat and humidity and that goal race will be here very soon. You might find yourself in a position of worry about missing too many runs due to work or those summer youth leagues your kids belong to. Maybe you are wondering how your paces are going to improve, when all summer long you have felt like you never had a good speed session with all of the humidity. I’m here to tell you, stop worrying! Summer training is tough, no doubt about it. According to Runner’s World “World’s Best Coach” Jack Daniels, your pace will naturally slow down as temperatures and humidity rise. It’s your body’s natural reaction to the weather. Daniels says that high temperatures adversely affect your race performance in temperatures over 60 F. For instance, if you are running an 8:00 pace in 60F, you can expect to run 8:08 pace in 70F, an 8:15 pace in 80F and an 8:22 pace in 90F. Tim Noakes explains in his book, “Lore of Running,” that the body uses sweat to cool itself. As the temperature and humidity increase, it becomes more and more difficult for the body to naturally cool itself through sweat and we inevitably

libertysportsmag.com

end up overheating (Noakes 179). Running slower in the summer is smart. One of the reasons why autumn is a favorite season for racing is because as the temperatures begin to fall, especially in the months of October and November, so do our paces. We begin to naturally speed up not only as a result of our hard training but also in response to cooler temperatures. All of that hard work we put in over the summer months will begin to pay off. Use this to your advantage and stop beating yourself up over all of those horrible summer runs, especially the ones when you found yourself walking. One important thing to bear in mind as you head into fall racing season is not to overdress. Those cooler temperatures may trick you when you first head outside, especially on a race morning. Just remember, temperatures will rise as the morning progresses, and so will your internal thermometer. Overdress and you will soon find that not only are you sweating a lot, but you are also going to slow you down. Haven’t you ever shed a layer when you felt as if you were overheating only to discover a pep in your step immediately afterwards? Dress as if it is 10-20 degrees warmer than it actually is.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

Come Enjoy Our New Fall Menu! Seasonal, Local, Organically Grown Menu s Pumpkin Infused Vodkas s Hot Apple Cider We look forward to having you join us!

#ATERING s 'IFT #ERTIfiCATES s (ANDICAP !CCESSIBLE s Take-Out AVAILABLE Winnieâ&#x20AC;&#x2122;s LeBus Manayunk s -AIN 3Treet, Manayunk, P! s PHONE

www.lebusmanayunk.com

&IND US ON &ACEBOOK

:[HY[ [PTLZ! ! (4 MVY 4HYH[OVU 9LSH` ;LHT 9\UULYZ ! (4 >HSRLYZ Â&#x2039; Â&#x2039; Â&#x2039; Â&#x2039; Â&#x2039;

%26721 0$5$7+21 48$/,),(5 0267/< )/$7 $1' )$67 &2856( *V\YZL *LY[PÃ&#x201E;JH[PVU! <:(;- 7( >)

5HJLVWHU 7RGD\ 3DUWLFLSDQW /LPLW IRU

ZZZ +DUULVEXUJ0DUDWKRQ FRP -VSSV^ /HYYPZI\YN 4HYH[OVU 9LSH` VU -HJLIVVR

Â&#x2039; Â&#x2039; Â&#x2039; Â&#x2039;

0UKP]PK\HS 9\UULYZ >HSRLYZ 9LNPZ[LY I` 6J[ 6J[ [OYV\NO 5V] 5V] [OYV\NO 5V] 9HJL +H` :[\KLU[Z \UKLY HYL H[ HSS [PTLZ 56 9(*, +(@ 9,.0:;9(;065 -69 >(32,9: 9LSH` ;LHTZ 9LNPZ[LY I` 6J[ 6J[ [OYV\NO 5V] 5V] [OYV\NO 5V] 56 9(*, +(@ 9,.0:;9(;065 -69 9,3(@ ;,(4: @V\ TH` WYL YLNPZ[LY VUSPUL *YV^U 7SHaH /HYYPZI\YN /LYZOL` ^PSS IL [OL 4HYH[OVU /V[LS *VU[HJ[! JVYL` ZTP[O'`TJHOHYYPZI\YN VYN

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 23

Finding the Longest Distance to the Finish Line By Bruckner Chase

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

I hit the first jellyfish at 4:30 in the morning. I hit the next one at 4:31. By 5:30 when the sun was rising I had lost count of the stings. When I could finally see into the cold darkness of Monterey Bay, our plans for an uneventful twenty-five mile swim across the Bay crashed. Below me were schools of jellyfish as dense as anything I had ever seen, and as the sun rose in the calm waters the jellies rose to the surface as well. When I describe the scene in presentations I tell the audience to imagine everyone they see is a jellyfish, and I then tell them to imagine those jellyfish being bigger than those people. When I describe the experience to fellow triathletes I ask them to imagine competing in an Ironman distance triathlon with a hornets nest strapped to your back. Long before I was learning to identify jellyfish by feel and sting intensity I was a first time triathlete nervously looking out over a lake in Arkansas hoping to survive my first 400 meter open water swim. Years before that lake it was a first 10k run in Tennessee followed by a marathon in Melbourne, Australia at the age of 16. Even at the sports I chose back then, I was less than mediocre. The 10k was fifty minutes, and the marathon was five hours. As endurance athletes we don’t suffer from a lack of time to reflect and contemplate the demons and doubts that surface during the toughest training sessions and the hardest races. After three decades of endorphin fixes on the roads, along the trails and in the oceans, my personal demons are not anything out “there.”

They are the fears I carry with me. Choosing to move forward in the face of that fear, despite the uncertainty, is what continues to drive me forward. I came from a family of non-athletes, and a high school varsity letter was never on the table. My early memories of sports involve stinging eyes and last place finishes. As an adolescent swimmer and two brief years as a tennis player, I hated to run. Needless to say I should have looked more closely at each sport’s requirements before I dove in. I was just like every other teenager trying to figure out what life was supposed to look like, and felt that I didn’t belong in a world ruled by the football, basketball and baseball jocks. I was a high school exchange student living in Australia when running and training became my thing thanks to my host father, a quirky runner himself. I ended up on the starting line of the Big M Melbourne Marathon after just a few weeks of training. The plan was to just see how far I could go, and I had a ride waiting for me at the halfway point. Halfway came and went, and each step beyond that self-imposed limit took me further into a realm of infinite potential. Marathon’s were the domain for the superfit, and triathlons in 1983 were even further on the fringe, pursued only by people you only saw on TV. After five hours I limped across the marathon finish line transformed. Without limits set by anyone but myself, anything seemed possible. Uncertainty was no longer a reason to stop. Uncertainty became the reason to move forward and explore.

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 25

When I returned to the States I plunged deeper into endurance sports, and I was hungry to learn everything I could along the way. I ran a second marathon my senior year logging more miles than the cross-country team, and unwilling to let someone tell me how far, how fast or when. My first triathlon soon followed, and I realized it was hard to shake the negative self-images created as an early teen. In 1984 the top of the line bike was a 10-speed, and the most popular upgrade was cork handlebar tape. Walking through that first transition area preparing for a quarter-mile swim, 12 mile bike, and 3 mile run, my fear was not finishing, or, worse, finishing last. I did not win, but finishing in the top twenty put me a long way from last. More importantly I learned a lesson that I repeat to new open water swimmers even today: the scariest things in the water are usually the thoughts and fears we bring with us from the shore. Eventually my triathlon career encompassed everything from Ironman distance races, to sprints, to overall wins, and to course records. Ironically, through all those years the swim was something to be survived. I took to the bike quickly, but even back then I got to see how extraordinary truly gifted athletes can be. The kid I seemed to race most often in Texas was Lance Armstrong, and at fifteen he was minutes faster than almost everyone else on the bike. I was good, but I was not great. I was, however passionate about every step I took and every mile I covered. As a result I discovered how much each of us impacts those around us just by showing up. I became an age group swim coach and fitness trainer out of college, and I found that we all need a little passion in our lives. Guided by that philosophy, how far or how fast meant less than how the pursuits could positively impact our lives and the lives of those around us.

libertysportsmag.com

Long before the oceans took over my life I was learning to go with the flow. When transition areas began to feel too crowded I discovered a new passion in trail running. According to Thoreau, “The swiftest traveler is he that travels on foot,” and the further I began to run the less the destination even mattered. Miles alone in the mountains seemed the ultimate immersion in the natural world. On favorite trails I knew every turn and every stone, and I reveled in this new connection to my environment. As I discovered 50 and 100-mile runs they came with a whole new peer group in ultra-distance running. Most of us celebrated at the finish line, but in all those years I never heard stories of placing and times. It was always the miles in between the sunrises that mattered. After years of being landlocked and hardly touching chlorine I was forced back to the pool while recovering from what would become my last ultra-distance run. I had always preached that swimming is one of those rare activities that we can take with us for a lifetime. Water demands an athlete’s full attention, and the medium is as happy to stop forward progress as it is to pull you under. When swimming moves beyond the pool, anything becomes possible. At times knowledge lets the old guys rule and at other times distance and conditions give women the edge. I had originally come to open water swimming as a triathlete just wanting to get to his bike. This time I came to the ocean seeking the opportunity to discover what was beneath every wave. As it turns out, those years of IV’s at finish lines were an indicator that my body runs hot, and in the fifty-degree waters off Northern California, the last of my triathlete perspectives on open water were tossed aside with my wetsuit. I do not believe there is a more intimate connection to the natural world than that experience by a long distance swimmer immersed in their environment.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

Experience real freedom on your next run

We can recognize temperature changes of a single degree, and like delicate coral we can either thrive or die with the subtlest changes in the water. At the same time, we are the invasive species, and if we are striving to be ocean conquerors we all may lose in the end. A desire to positively impact how we feel, think and act towards the oceans is what landed me in Monterey Bay on August 24, 2010 amongst what we calculated later to be hundreds of thousands of jellyfish. Since discovering a passion for all things aquatic I had landed in waters around the world from England to Alaska and from New Jersey to Hawaii. In all those travels there was something special about my first home waters of Monterey Bay. Cold, dark and filled with wildlife, the Bay is both the scariest and most exciting environment I have ever encountered. The Bay had taught me how to find serenity in chaos and focus in the face of fear. The swim across Monterey Bay was a once in a lifetime chance for an adventure that would help launch the BLUE Ocean Film Festival and highlight the Monterey Bay Aquarium’s Seafood Watch program. The swim would also cross the largest of NOAA’s fourteen National Marine Sanctuaries, special protected places from Stellwagen Bank off Cape Cod to Fagatele Bay in American Samoa. To start the fourteen hours it took to swim from Santa Cruz to Monterey, I watched the sunrise to my left over the mountains and the moonset over the Pacific. Aside from the ever-present jellyfish we encountered blue whale, seals, dolphins, rays, sunfish and the immensity of the deepest underwater canyon on the west coast. We never saw a great white, but a couple of tracking tags would later show there were at least a couple swimming through on their way to the Farallones. Getting across that Bay was the hardest thing I have ever faced physically, mentally and emotionally. My wife, Michelle, has been with me on every swim, and I believe she and the crew suffered even more than I did on the support boat and kayaks over the course of that day. What had always been something that connects Michelle and I became something that would connect us to far more once we stood together on the beach in Monterey.

On your next run, put on a pair of iHeadbones, the earbud alternative that does not cover your ears. With iHeadbones you can listen to your digital device and still be free to: • Talk with your running partners • Hear the waves on the beach, wind in the trees • Hear dogs barking, kids playing And you’ll hear oncoming traffic. Because sound doesn’t come through your eardrums, iHeadbones are safer for your ears than headphones or earbuds.

Follow us on twitter: twitter.com/#!/iheadbones Find us on facebook: Facebook.com/#!/iheadbones Visit our booth at the Health & Fitness Expo, Philadelphia Convention Center Nov. 18–Nov. 19

Be free. Be safe. Find out more:

iheadbones.com

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 27

EXPERIENCE THE EXCELLENCE

The swim was covered by the press, but somewhat isolated to the water. Once accomplished, the story and experience our crew shared reached millions and made the news on both coasts. Michelle and I both feel an intimate connection to the ocean, and in one day that passion changed our lives. Jacques Cousteau once said, “When one man, for whatever reason is given the opportunity to live an extraordinary life, he has no right to keep it to himself.” The director of the National Marine Sanctuary program was with me on the beach in Monterey. His goal to connect people to the places he is charged with protecting has made our shared connection to the oceans my full time job. In the last twelve months I have traveled and swum in waters from California to Key Largo and from Greece to Washington DC. Along the way I have given presentations to thousands of individuals and even spoken at the National Aquarium’s Shark Weekend. Ironically it is the smallest and most remote National Marine Sanctuary, Fagatelle Bay in American Samoa, that is now my life’s calling.

SALE ON ALL 2011 BIKES five-star service & repair giant, scott & cannondale bicycles friendly, knowledgeable sales staff state-of-the-art custom bike fitting regional hub for ride routes & maps Your family bike shop, providing everything from a child’s first bicycle to meeting the needs of the veteran cyclist.

FREE WATER BOTTLE with $25+ purchase or repair! 160 PARK ROAD EAGLE, PA 19335 610-458-BIKE (2453) CCBICYCLES.COM VISIT OUR WEBSITE. JOIN US ON FACEBOOK. 28

libertysportsmag.com

In May of this year I found myself heading to Pago Pago to attempt a swim between two islands that the Samoan’s thought was impossible if not deadly. More important than the swim was the preceding week spent speaking to the Governor’s Ocean Forum and to 5,000 of the Territory’s youth. The cultural history of American Samoa goes back 3,000 years, and there is a spiritual connection between the people, the island, and the ocean that makes more than just Fagatelle Bay a special place. The swim from Aunu’u to Utulei was the scariest swim I have ever been on. Many Samoans talked about sharks, but our research showed maybe one attack in a hundred years. Aside from the sharks, I feared swimming across a section of water that no one had swum in thousands of years. While the Monterey Bay’s jellies taught me to find serenity in chaos, the people and waters of American Samoa restored my faith. Throughout the swim I was accompanied by the entire Marine Rescue division, the Commissioner of Police, a television crew, Sanctuary staff, my best friend and Michelle. As I left the safety of Aunu’u’s harbor and the coral reef dropped away, it was not the boats that made me feel safe; it was the purpose. We were out there to show the younger Samoans what could be accomplished when individuals and a community respect and embrace their connection to the ocean. There is a strength in American Samoa that I have not seen many other places. This small group of islands in the South Pacific continues to survive and thrive despite tsunamis, crashing economies, and changing ocean systems on which their lives depend. I am convinced that their strength comes from embracing a deeply spiritual connection to their families, community and environment. On the one-year anniversary of swimming Monterey Bay I was again crossing the Pacific, but this time by plane heading back to American Samoa. At the Governor’s request and with the American Samoa Department of Commerce’s blessing we are launching the Toa ole Tai youth program. Samoan for “Ocean Heroes,” the program is grounded in the culture and community of Samoa while teaching ocean conservation, swimming, and marine safety to the 34 percent of the population that is under the age of eighteen. In May the village of Aunu’u bestowed me with the title of “Matai,” chief, and the Samoan name, Uile ole Sami, which translates as, “Electricity in the Ocean.” As a youth I never dreamed of becoming a South Pacific chief, and in Tennessee there weren’t that many mentors who travelled the world to understand and protect the world’s oceans. Inevitably I will continue to find myself staring out at the ocean in the middle of the night pointed towards a goal I can not see but believe is there. I still can’t predict the chaos, but there will be a passion driving every stroke. To follow Bruckner’s work in American Samoa, with Special Olympics International, and at home on the East Coast, visit www.brucknerchase.com and www.libertysportsmag.com. twitter.com/libertysportmag

facebook.com/LibertySportsMag

The Official Guide to Ironman 70.3 Pocono Mountains

" ! ! PA

IRONMAN 70.3â&#x201E;˘ and M-DOT 70.3â&#x201E;˘ are trademarks of World Triathlon Corporation Produced by Philadelphia Triathlon, LLC

Ironman 70.3 Pocono Mountains Welcome to the inaugural Ironman 70.3 Pocono Mountains! We’re excited to bring the world’s most prestigious endurance sports experience to the Pocono Mountains. Pennsylvania’s first ever Ironman® triathlon takes place in and around the scenic Delaware Water Gap National Recreation Area, traveling through the bucolic countryside, mountain roads and ending with a fantastic finish down Main Street in historic Stroudsburg. Produced by Philadelphia Triathlon, LLC, the same organization that owns and produces the topranked Philadelphia Insurance Triathlon and the SheROX Triathlon Series, the inaugural Ironman 70.3 Pocono Mountains has attracted 2,000 athletes from 40 states and 15 countries to enjoy all that the Pocono Mountains has to offer: a beautiful 1.2 mile swim in the Delaware River in the shadows of the Kittatinny Mountains; a challenging 56 mile bike course through picturesque countryside, and a 13.1 mile run in and around Stroudsburg. We’ve got some great events planned for race weekend, including a 2 day pre-race expo at the Fernwood Event Center and a fantastic Oktoberfest Finish Line Festival on Main St., Stroudsburg, with live music, craft beers and local vendors. What a great way to finish a race! We’re very proud to be part of the global Ironman 70.3 Series. Since its inception in 2006, the Ironman 70.3 Series has become the fastest growing triathlon series with over 40 events around the world. The Ironman 70.3 Pocono Mountains is an early season qualifying race for the 2012 Marine Corps Ironman 70.3 World Championships. 50 athletes from this race will earn a qualifying spot for the Worlds next September in Las Vegas. Special thanks to our Host Sponsor, the Pocono Mountains Visitors Bureau (PMVB). Thanks also to the National Park Service and the municipalities and townships that have graciously allowed our athletes to bike and run through their communities. Finally, special thanks to all of our volunteers and community organizations for your support. As the leaves begin to turn and the weather starts to cool, we look forward to seeing all of you racing, at the expo or cheering on the 2,000 athletes at Ironman 70.3 Pocono Mountains!

Thanks to Our Sponsors

Schedule of Events The schedule below is an overview of the weekendâ&#x20AC;&#x2122;s main events and subject to change. Registered athletes should review the complete detailed Athlete Guide and Event Schedule at IronmanPoconoMountains.com. Friday, September 30 10:00 AM - 7:00 PM

Race Information Booth - Fernwood Event Center

12:00 PM - 6:00 PM

Athlete Check-In - Fernwood Event Center

12:00 PM - 8:00 PM

Ironman Village & Official Ironman Store - Fernwood Event Center Bike Store & Tech Service - Fernwood Event Center

2:00 PM - 2:45 PM Saturday, October 1 9:00 AM - 5:00 PM

Athlete Race Briefing

Athlete Check-In - Fernwood Event Center Official Ironman Store - Fernwood Event Center Ironman Village - Fernwood Event Center Bike Store & Tech Service - Fernwood Event Center Race Information Booth - Fernwood Event Center

9:00 AM - 6:00 PM

Mandatory Bike Check-In - Smithfield Beach

10:00 AM - 10:45 AM

Athlete Race Briefing - Stage or Event Suite

11: 00 AM - 7:00 PM

Mandatory Gear Bag Check-in - Stroudsburg High School

12:00 PM - 12:45 PM

Athlete Race Briefing - Stage or Event Suite

2:00 PM - 2:45 PM

Athlete Race Briefing - Stage or Event Suite

4:30 PM - 9:00 PM

Pre-Race Pasta Dinner - Fernwood Resort

Sunday, October 2 5:30 AM - 6:45 AM

Transition Open; Athlete Body - Smithfield Beach / T1

6:45 AM - 7:00 AM

Transition Closes to Athletes - Smithfield Beach / T1

7:00 AM

Race Start - Smithfield Beach

9:00 AM - 5:00 PM

Official Ironman Store Finish Festival - Main St.

10:00 AM - 5:00 PM

Race Information Booth Finish Festival - Main St.

4:00 PM - 5:00 PM

Awards Ceremony & Rolldown Finish Festival @Main St for 2012 IM World Championship70.3 (Immediately after Awards)

Race Maps The 2011 Ironman 70.3 Pocono Mountains course is designed to capture the beauty of Pocono Mountains region in the fall yet challenge athletes with the natural rolling hills and elevation changes that make the region so scenic. Swim: The 1.2 mile swim will take place in the calm waters of the Delaware River, at Smithfield Beach. Located inside the Delaware Water Gap National Recreation Area, it offers great views of the Appalachian Mountains in a picturesque setting. Water temperature should be in the mid 60s. Bike: The 56 mile bike course leaves Smithfield Beach on River Road North in the DWG NRA heading left on Hidden Lake Drive and down Hollow Road, through the Park and the Village of Shawnee. The ride continues through the borough Delaware Water Gap and into the flat, open roads of Hamilton Township on Cherry Valley Road and Lower Cherry Valley Road. Quiet farmland and stunning views will surround you as you approach a technical part of the course around mile 40. After a couple of descents you will be on the homestretch on Manor Drive, Hickory Valley Road, Reishes Road towards Stroudsburg and into Transition 2 and Stroudsburg High School. Run: Utilizing the popular Pocono Marathon Run for the Red course, this 13.1 mile out and back route takes runners through the historic, tree lined streets of Downtown Stroudsburg. A couple of hills are present early in the course, which flatten out for the majority of the first half. A gradual incline approaches just before the turnaround, and then you will have a good downhill to kick start your return. As you head towards Stroudsburg you will have one small hill at mile 11 then you’ll go through the quiet neighborhood streets welcoming you towards the finish. The last mile takes you onto Lower Main Street where you’ll turn for home with a view of the downtown landscape as you cross the finish line on historic Main St. in downtown Stroudsburg.

ap ea r Gn Ar e at o W eati e ar ecr w a l lR TRANSITION Deiona t Smithfield Na RIV

AD RO

BIKE OUT

PARKING LOT

IFE

SWIM IN

A GU

Beach

E D

SWIM START

E R A W A

R E IV R

SWIM EXIT

1.2 MILE SWIM (1 LOOP) map by matkindesign.com

Ironman 70.3 Pocono Mountains

G IN GG LO

KELLER DR

MID

HANEY RD DSVILLE BOSSAR RD

RD HO LL O W

ER DL

R EY

LE AL RV LA

2011

209

ST. MAIN

9TH ST.

START

8TH

. ST

LY ER AV W

209

map by matkindesign.com

ER EH DR

ST.

MAIN ST.

LINDEN

BIKE IN

G DSBUR STROU CHOOL HIGH S

RUN OUT

ETH ST. ELIZAB

= aid station

CLEARVIEW AVE.

191

447

HALL ET RD

C LA

6TH

. ST S IP LL I ST. PH TT SCO

AL W

. ST

ISH FIN

191 2022

AN AL OM INK RD .

H 5T

THOMAS ST.

map by matkindesign.com

447

D YR

E. AV

ER W

ER TO WN

LOWER CHERRY VALLEY RD

LE R DDA

191

2006

2002 KE MM

ST.

WOO

P PO

IL KE TU S B RN AR PI RE KE

TURKEY HILL RD

191

ER RY VA LL EY H ER RD RY VA LL EY R D

LOGGING RD

IS KE

L VAL

RRY CHE

MIDDLE EASTON BELMONT PIKE

VAL RY ER CH

MAIN ST

ER LE ES

R NO

2006 RD LEY

AK BL

Y LLE Y VA KOR HIC

BROAD ST

MOUNTAIN RD HICKORY VALLEY LN

ES ISH

2028

EN RS LA

SCHAFERS SCHOOLHOUSE RD

BEAVER VALLEY RD

BUSH LN

Lr45061

T2 33

E AV

K LA

H RE

. DR

NS MA HER FET

209

56 MILE BIKE (1 LOOP)

LY ER AV W

MAIN ST.

ST.

ST. LINDEN

BIKE IN

E DD HI

ETH ELIZAB

SBURG STROUD HOOL HIGH SC

209

RD RD

MILFO

VE R

9TH ST. RUN OUT

Ironman 70.3 Pocono Mountains at a Glance Event:Â Ironman 70.3 Pocono MountainsÂ Race Date:Â Sunday, October 2, 2011 Start Time:Â 7:00 AM Field Limit:Â 2000 athletes (Sold Out!) Race Distances: 4XJN NJMFT t #JLF NJMFT t 3VO NJMF Time Limit:Â 8 hours Organized by:Â Â Philadelphia Triathlon LLC Sanctioned by:Â World Triathlon Corporation and USA TriathlonÂ Location:Â In and around Stroudsburg, PA, including the Delaware Water Gap National Recreation Area Ironman 70.3 World Championship Qualifying: The 2011 Ironman 70.3 Pocono Mountains will offer 50 qualifying slots to the Ironman World Championship 70.3 in 2012. Key Race Areas Delaware Water Gap National Recreation Area Delaware Water Gap Borough Village of Shawnee Stroudsburg High School Hamilton Township Downtown Stroudsburg About Pocono Mountains Area Chosen for its natural surroundings, high quality of its active lifestyle and booming growth of its business community, the Pocono Mountains is home to Ironman 70.3 Pocono Mountains! Located within driving distance of most major East Coast cities, the Pocono Mountains region is home to rolling mountain terrain, breathtakingly beautiful waterfalls, thriving woodlands, 170 miles of winding rivers, 261 miles of hiking and biking trails and bustling downtowns with cafĂŠâ&#x20AC;&#x2122;s, quaint shops and historical landmarks. Autumn in the Pocono Mountains offers visitors dazzling shows of color and the chance to get away and reconnect with nature. Learn moreÂ about the Pocono Mountains from the Pocono Mountains Visitors Bureauâ&#x20AC;&#x2122;s Official website,Â 800poconos.com.

2011 Ironman 70.3 Pocono Mountains Multisport Expo The Ironman 70.3 Pocono Mountains Multisport Expo will be the center of attraction surrounding a weekend of festivities at the inaugural Ironman event in the NY, NJ, and Pennsylvania region. More than 5,000 people are expected throughout the weekend, all looking for the latest in multisport products, services, accessories, events and more! The Expo is free and open to the public! Expo Dates and Time

Friday, September 30, 12pm â&#x20AC;&#x201C; 7pm Saturday, October 1, 10am â&#x20AC;&#x201C; 7 pm

&YQP -PDBUJPO

'FSOXPPE 3FTPSU &WFOU $FOUFS t 3UF BOE 3JWFS 3PBE t #VTILJMM 1"

'JOJTI -JOF 'FTUJWBM

4VOEBZ 0DUPCFS BN QN t .BJO 4USFFU 4USPVETCVSH 1"

About the Ironman 70.3 Series Since its inception in 2006, the Ironman 70.3 series has become the fastest growing triathlon series in the world. Ironman 70.3 races consist of a 1.2 mile swim, a 56-mile bike and a 13.1 mile run. Athletes gain entry into the Marine Corps Ironman World Championship 70.3 one of two ways: by earning a qualifying slot at one of the qualifying events held worldwide or through the Physically Challenged Lottery. Official qualifying events award Marine Corps Ironman World Championship 70.3 slots to their top age-group finishers. The 2011 Ironman 70.3 Pocono Mountains will offer 50 qualifying slots to the Marine Corps Ironman World Championship 70.3 in 2012. Beginning in 2011, the Marine Corps Ironman World Championship 70.3 will move to Lake Las Vegas in Henderson, Nev., located just minutes away from the Las Vegas Strip. Since its inception in 2006, the championship race in the global Ironman 70.3 Series has been held in Clearwater, Fla. More than 1,800 domestic and international competitors will earn the right to compete in the Marine Corps Ironman World Championship 70.3 by qualifying at an Ironman 70.3 event. About Ironman World Triathlon Corporation, owner and organizer of Ironman and Ironman 70.3 branded-events, is a Florida-based company recognized for athletic excellence, performance and quality products. With the addition of the Ironman 70.3 Series, Ironman now has more than 50 qualifying events worldwide. Supported by partners that include Ford Motor Company, PowerBar and Timex, Ironman is the No.1 user-based sports brand in the world. Ironman has been a respected name in triathlon since its inception more than 31 years ago and is regarded as the world’s most challenging endurance event. Millions may remember moments in Ironman history such as Julie Moss’ crawl to the finish line in 1982, which was showcased on ABC’s Wide World of Sports. Each year, more than 90,000 athletes compete for slots in the Ford Ironman World Championship held every October in Kailua-Kona, Hawaii, and the Foster Grant Ironman World Championship 70.3 held every November in Clearwater, FL. The Ironman brand has been featured in a range of media outlets to include NBC, CNN Headline News, Forbes, The Wall Street Journal, People, Sports Illustrated, The New York Times and USA Today.

FALL 2011

SHOE GUIDE Less is more.

And in light of the quickly growing minimalist trend, we thought this fall would be the perfect time to feature some of the lightweight, minimalist and barefoot running styles hitting stores across the country. Interest in minimalist shoes took off with the publication of Christopher McDougall’s popular book Born to Run. And when a plethora of runners asked to make the switch to more minimalist footwear, shoe manufacturers listened. Of course, minimalist shoes aren’t for everyone. But with the right approach, many runners can add them to the mix of running shoes for daily training. Just remember that running in a minimalist shoe is a slow, gradual process. It takes time for your muscles to adapt to this new form of running. Rushing the process is a sure way to get injured. So ease into minimalist running, experience the benefits, and — most importantly— enjoy yourself in the process.

by Kevin Fonger

Karhu Flow Fulcrum Ride Weight Men’s 8.9 oz. | Women’s 7.5 oz. Category Neutral Trainer Price $110 karhu.com Karhu puts the Flow Fulcrum Ride in the competitive racing category, but this shoe is an excellent choice for runners looking to transition from heel striking to forefoot running. Although heel striking has become natural for the majority of runners, the Flow Fulcrum Ride provides a motion that encourages a forefoot strike. This shoe took a few runs to get used to for testers. But after a couple middle-distance runs, it was a favorite for testers all around. If you’re looking to transition into minimalist shoes and forefoot running, this is definitely a shoe you want to take for a test drive.

Saucony Hattori Weight Men’s 4.4 oz. | Women’s 3.8 oz. Category Minimalist Price $80 saucony.com The Saucony Hattori is one of the lightest shoes of the season. Reminiscent of Aqua Socks, this shoe is incredibly lightweight and has far less structure than most minimalist running shoes on the market. The upper fits almost like a sock, allowing for comfort and a secure fit. To keep the shoe wrapped around your foot, the Hattori has two Velcro straps — one on the heel and one over the foot. If you want a good idea of what barefoot running is all about, the Hattori is a great option.

Nike LunarGlide+ 3 Weight Men’s 11.3 oz. | Women’s 9.3 oz. Category Neutral | Mild Stability Price $100 nike.com The Lunarglide+ 3 continues to use the Lunarlon foam cushioning at the core and firm foam on the outside of the outsole. This provides stability for those who pronate, and a neutral ride for those who don’t. Testers with neutral strides and those with mild pronation both agreed that the shoe performed as stated. Nike’s Flywire wraps around the midfoot for a secure fit. And for a more natural stride, Lunarglide +3 uses small genderspecific flex grooves in the forefoot that allow the foot to match the ground’s surface.

Asics Rush 33 Weight Men’s 9.6 oz. | Women’s 7.8 oz. Category Neutral Price $70 asicsamerica.com The softest shoe we tested, Asics stripped away all the bells and whistles in the Rush 33 midsole and replaced them with a soft EVA foam. By taking away structure in the EVA, your foot ends up doing more work and building up muscles that aren’t typically engaged in a standard running shoe. The upper is comprised of breathable mesh combined with a synthetic suede-like leather. And while our product testers weren’t born in the days of old, they sure felt like it with the throw-back styling and shoe construction. At just $70, it’s hard not to give these shoes a try!

FALL 2011

SHOE GUIDE adidas adiZero Aegis 2 Weight Men’s 9.0 oz. | Women’s 7.8 oz. Category Lightweight Trainer Price $120 adidas.com If speed training is in your near future, the adidas adiZero Aegis 2 is worth a look. Whether you’re running a 10K or a marathon, the Aegis 2 offers plenty of support without a lot of the weight. The midsole has a little more EVA than most racing flats, so there was enough cushion for longer runs. The mesh upper keeps your feet aired out, but the weave in the material is tight enough to keep out debris. Testers found the arch to be a little high compared to similar training models, but reported that the high-arch feeling went away after a mile of running.

K-Swiss Micro Tubes 100 Fit Weight Men’s 10.0 oz. | Women’s 8.8 oz. Category Lightweight Trainer Price $80 kswiss.com K-Swiss has come out with a cushioning system that looks a little off kilter, but it works. Similar to other airbubble systems, K-Swiss has created unpressurized pockets of air that look cool, help reduce weight, and add a layer of cushioning. Although these tubes offer a small amount of cushion, the Micro Tubes 100 Fit left a little to be desired. These shoes are meant for the runner who wants a lightweight shoe for training or converting to minimalist running. One notable difference in this shoe versus other lightweight trainer/minimalist running shoes is the fair amount of synthetic leather on the outer, providing almost too much form for the shoe.

Newton Distance Light Weight Trainer Weight Men’s Only 8.4 oz. Category Stability | Lightweight Trainer Price $155 newtonrunning.com For many years, Newton running shoes have been inching onto the running scene with a focus on running with a forefoot strike. The ever-popular technology has caught on with many triathletes and runners. The shoes have four lugs in the forefoot area where your foot strikes. These raised lugs make it more natural for your foot to land on the forefoot. In fact, it’s almost awkward to go from heel to toe. In this new model, Newton has added a small amount of posting in the midsole to help those with more severe pronation issues. So if you’ve stayed away from Newton because of its neutral-only offerings, it might be worth a shot to check these out.

Puma BOLT Faas 400 Weight Men’s 7.8 oz. | Women’s 6.3 oz. Category Lightweight Trainer Price $90 puma.com/running Following in the footsteps of the successful Faas 500, Puma introduces the Faas 400 as the perfect lightweight trainer option. The Faas 400 has a little less shoe and a little more form, with a stiffer heel cup and a reinforced upper. The midsole is raised a small amount in the heel to create a forward motion for heel strikers (some testers liked this and some did not). Similar to other lightweight trainers, the Puma BOLT Faas 400 can be used in the transition to minimalist running. The shoe is also an excellent option for speed workouts for those trying to get a new PR.

Pearl Izumi SyncroFuel Road II Weight Men’s 10.5 oz. | Women’s 9.2 oz. Category Mild Stability Price $120 pearlizumi.com For the runner who needs a little stability and guidance, Pearl Izumi has come out with the SynchroFuel Road II. This shoe has the lightweight feel of a trainer, but comes with the firm ride you expect from a stability shoe. Pearl Izumi uses a half-length plastic frame that goes from heel to midfoot, allowing for medial support in the heel and plenty of flex in the toe box. The upper is comprised of a seamless mesh to reduce the number of friction points that often cause rubbing and blisters. In an ode to Pearl Izumi’s roots, the shoe’s tongue features a picture of the Colorado flag. Overall, the SynchroFuel Road II is a nice option for the runner who wants stability and cushion with a little less weight.

Brooks Glycerin 9 Weight Men’s 12.1 oz. | Women’s 9.8 oz. Category Neutral Cushioning Price $130 brooksrunning.com Minimalism isn’t for everyone. If you’re comfortable in your running style and you like a nice plush ride, the Glycerin 9 is an excellent choice. This shoe features Brooks DNA cushioning/shock absorption system for a super soft, but secure ride. If you liked the Glycerin 8, you’ll be happy to see that the shoe dropped close to an ounce without sacrificing performance. Brooks cut some weight by adding flex grooves, allowing your foot to better flex with the surface beneath you. For a neutral cushion shoe, the Glycerin 9 gets two hefty thumbs up.

ECCO Biom Textile 2.2 Weight Men’s 10.8 oz. (also available for women) Category Neutral | Performance Price $195 eccousa.com For the serious athlete (and we mean SERIOUS), we introduce the ECCO Biom Textile 2.2. With a price tag of $195, you’ll either head for the hills, or continue reading because you want to see what makes a running shoe $195. The Biom 2.2 features ECCO’s unique tendon through the midfoot, aiding in a more natural running form. Half of our testers liked this tendon and the other half didn’t. The ECCO Biom sole is made of durable directinjected PU, and should last longer than your traditional running shoe. Testers liked the way the shoe wrapped the foot and created a snug, secure fit. For those looking for a minimalist feel to the shoe, the Biom Textile 2.2 has a low-cut fit, giving the sense of wearing less shoe. In the end, our testers were split between liking and not liking this shoe. But both sides were left wishing for a lower price point.

Mizuno Wave Precision 12 Weight Men’s 9.9 oz. | Women’s 8.3 oz. Category Neutral Price $105 mizunousa.com In its twelfth edition of the Wave Precision, Mizuno aims to compete with many competitors in the lightweight running shoe market. One of the unique elements to this shoe is that its upper is almost entirely made out of a lightweight breathable mesh, making it one of the best breathing shoes in its category. Similar to previous versions of the Wave Precision, version 12 has a smooth heel-to-toe transition. On the downside, testers thought the toe box was a tad big, creating a not-so-comfortable fit around the forefoot. Overall, shoe testers felt the shoe left something to be desired.

New Balance RC 1400 Weight Men’s 7.1 oz. | Women’s 5.7 oz. Category Race Flat | Minimalist Price $100 newbalance.com As more runners gravitate toward the minimalist movement, many are digging out their race flats to use as everyday trainers. The concept is simple: The shoe is fast and lightweight. The RC 1400 by New Balance is a racing flat that many of our testers ended up using as a minimalist shoe because of the reduced weight, limited structure and comfort. The upper includes a breathable mesh and a felt-like material that wraps around the foot for a secure fit. The heel-to-toe drop goes from 19mm in the heel to 11mm in the toe, allowing for a more natural stride. This shoe is generally better for short- to mid-distance runs since the amount of cushioning in the midsole doesn’t offer extended support.

For more information about the shoes included in this guide, or to find the model that is best suited to your needs, visit your local specialty running store.

Embrocation

By Rex Reynolds

LSM Photo/Laurence Kelly

Fall is here and as the weather turns cool and damp, there are a few ways cyclists can stay warm and keep their legs protected from the elements. A newer rider may opt for a pair of knee or leg warmers from the rack of their favorite local bike shop, while some of the more traditional Euro-philes among the peleton will liberally slather on a greasy solution of essential oils, herbs, secret spices, and petroleum jelly, better known as embrocation. Embrocation originated as a veterinary liniment for massaging race horses and, until recently, was historically difficult to find in the USA. The salve is used to coax tight muscles into supple, race-ready form prior to an event, increasing blood flow and, if required due to weather, protect with a thick layer of petroleum or other water-proof gel. For colder weather, an embrocation with more intense “heat” (think cayenne pepper extract) will add the benefit of keeping the rider's legs warm as the heat and sweat from pumping legs will activate the element in the embrocation, sometimes lasting hours after the initial application. Many riders will attest to the post-ride reminder of their embro's heat once they step into the shower. Through the 1990s brands like Agu and Born were available through some importers, though the purist would have to special order these rare concoctions directly from Europe. Thankfully, some noticed a gap in the marketplace for quality

libertysportsmag.com

embrocation made with traditional, natural products, and the greasy leg balm is now available at most shops as well as online, with many new manufacturers appearing each season. Embrocation tends to come in levels of heat. In other words, there are different intensities appropriate for current weather conditions. One may choose to rub a “warm weather” mixture on their legs in late summer to provide protection from rain or wind while not heating the legs too much, while the same embrocation won't be as effective when heading out for a 5hour death march in January – for that ride, one would want much more “heat”. Application is simple: just rub a liberal amount on your legs until they glisten like Andrei Tchmil at the start of ParisRoubaix '94. Once worked into the skin, embrocation will last for hours and provide some warmth, protection, and a lot of PR-O. But beware, embrocations with more intense heat will remain on your fingers and burn anything they touch for hours, so make sure you wash your hands thoroughly after use and keep your fingertips out of your eyes, if possible. Removing the salve is trickier, and some recommend using castille soap and a strong loofah. To make this process easier, Mad Alchemy now offers their Unbrocation kit, complete with solution and scrubber, and is marketed as a much easier way to degrease your dirty legs.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

Philly Bike Expo Back for a second year with plans to take over your Halloween weekend, the Philadelphia Bike Expo Presented by Eastern Mountain Sports (PBE) will once again fill the hallowed halls of the 23rd St. Armory in Center City Philadelphia this October 29 and 30. This year’s Expo will add to the successes of the inaugural year by pumping more two wheeled fun into a weekend than should be possible. With a turn out that exceeded expectations and feedback that made the organizers giddy with excitement, the 2010 Philly Bike Expo indicated that they have developed a great thing that will continue for a very long time. The 2011 PBE will have a mountain bike bend to things with the “Origin of the Mountain Bike” as the theme of the weekend. Many times these events are a little too commuter heavy – even for the harden commuters’ taste – so it will be a welcome change to blend the mountain bike scene with the urban environment.

October 29 & 30, 2011

There will also be group rides, alley cats (a type of bike messenger points race), seminars, a swap, and, of course, some great parties. Some of the highlights of the weekend: Bicycle Fashion Showcase produced by Philadelphia Universityâ&#x20AC;&#x2122;s Fashion Department, sponsored by Road Holland Sunday morning Gentleman's ride hosted by Rapha Award-winning Philadelphia food trucks Sunday Swap Meet hosted by NY Bike Jumble Concours d'Elegance, which will feature the finest of the bikes at the show. (Think pebble beach meets cobbled streets.) Fastest Mechanic Competition. Pitting some of the cities best mechanics head to head for a sweet bike build Saturday afternoon alley cat that will be points based to make it fair for all riders Saturday night party at Keswick Cycle's new West Philly location Bike Valet provided by Neighborhood Bike Works Yoga for Cyclists presented by Ruchama Bilenky, Certified yoga instructor and therapist

Along with all of that fun, you can really get your learn on with the included seminars: Tandem 101 & Tandem Fit presented by Mel Kornbluh from Tandems East. Frame Materials Technology presented by Wade Barocsi from Cycle Design. Eating on Two Wheels presented by Tim Schlitzer from Try Chips

Photos Courtesy of Art in the Age

Ride the Regional Trail presented by Spencer Finch from Pennsylvania Environmental Council. How to Train for Your Big Ride presented by Blake Strasser from Pennsylvania Environment Ride. Riding in America's Car Culture presented by Anne Lutz Fernandez, author of Carjacked and contributor to Streetsblog.

Philly Bike Expo

The PBE has something to offer to everyone, from the grizzled commuter to the weight shaving triathlete. A wide variety of local, national, and international exhibitors will be present for all to enjoy, including custom frame builders, component manufacturers, bicycle accessories, apparel, and more: Alloneword allonewordhonestpatch.blogspot.com Bishop Bikes bishopbikes.com Bear Creek Mountain Resort bcmountainresort.com Bicycle Times bicycletimesmag.com Bilenky Cycle Works bilenky.com Boulder Cycles renehersebicycles.com Bringheli Frames Tools & Jigs bringheli.com Brooks England brooksengland.com Cane Creek Cycling Components canecreek.com Chapman Cycles Providence Circle A Cycles circleacycles.com Cooper Bikes USA cooperbikes.com Cycle Design cycledesignusa.com Cycles d’Autremont Cysco Cycles cyscocycles.com Dharma Cycles dharmacycles.com Dirt Rag Magazine dirtragmag.com Eastern Mountain Sports ems.com Fifo Cycle fifocycle.com Folk Engineered folkengineered.com Fyxation fyxation.com Handlebra handlebra.com Holdfast holdfastordie.com Icarus Cycles icarusframes.com Igleheart Frames & Forks ingleheartcustomframesandforks.com

Kelly Bedford kbedfordcustoms.com Mel Pinto Imports melpintoimports.com Momentum Magazine momentumplanet.com Neighborhood Bike Works neighborhoodbikeworks.org Pedal Pushers Club pedalpushersclub.com Pennsylvania Environment Ride environmentride.org Primal Wear primalwear.com Princeton Tec princetontec.com Rapha rapha.cc R.E. Load Bags reloadbags.com Rene Herse renehersebicycles.com Reynolds Technology reynoldsusa.com Rich Adams Bikes bicycleframes.com Road Holland roadholland.com Royal H Cycles royalhcycles.com RUseeN ruseen.com Spin Power bikespinpower.com Tandems East tandemseast.com Thomson bikethomson.com Try Chips trychips.com Watson Cycles watsoncycles.com Vaya Bags vayabags.com

October 29 & 30, 2011 The 2011 Philadelphia Bike Expo is presented by Eastern Mountain Sports Additional sponsors include: #MFOLZ $ZDMF 8PSLT t #JDZDMF 2VBSUFSMZ t #JDZDMF 5JNFT t $PNQBTT #JDZDMFT t 5VCVT t 3PBE )PMMBOE $ZDMJOH "QQBSFM BOE "DDFTTPSJFT REI What began as a group of 23 mountain climbing buddies is now the nation’s largest consumer cooperative. But no matter how large we grow, our roots remain firmly planted in the outdoors. Our passion for outdoor adventure is clear, Road Holland, a premium cycling apparel brand defined by classic design, well-thought out functionality, modern technical materials, superior fit, and an attainable price point. Momentum Magazine an independent media company that promotes, encourages and inspires smart living by bike. Dirt Rag Magazine the original underground Mountain Bike and Lifestyle publication that has chronicled fun on dirty two wheels for over two decades. La Colombe Torrefaction La Colombe has a profound respect for coffee growers, culinary environments, and for the natural flavors and true taste of coffee. These elements have always governed our blending and roasting philosophies. lacolmbe.com Adventure Cycling The mission of Adventure Cycling Association is to inspire people of all ages to travel by bicycle. We help cyclists explore the landscapes and history of America for fitness, fun, and self-discovery. Ortlieb Stay dry with Ortlieb! Founded in 1982, Ortlieb builds waterproof, functional, reliable, and durable products that enable people to explore the outdoors, rain or shine. Ortlieb's commitment to excellence can be seen in the materials, design and construction of the product. North Bowl Opened in July 2006, North Bowl is the ultimate hang-out Oron dreamed. The completely renovated former mechanics garage is now a 21,000-square-foot nightlife haven. From the retro benches from bowling alleys of the 50’s to the sculptural bar and glass enclosed pod that overlooks the lanes from the lounge. Reynolds Technology Ltd Specializes in high-performance metallic tubing,with a large range of options so that frame-builders can create the perfect bike frame for their customers! Cooper Bikes The bicycle division of the legendary Cooper Car Company, is officially in North America! We are truly excited about this brilliant approach to single-speed and internal gear hub bikes. Cooper Bikes are designed after the classic track bikes of the 1960's, and all have quality components such as Brooks Saddles and Sturmey Archer hubs. Bicycle Coalition of Greater Philadelphia The region’s largest bicycling advocacy organization, involved in transportation planning, grassroots organizing, trail building, and educational efforts. bicyclecoalition.org Valley Preferred Cycling Center Located in Trexlertown, PA, the Valley Preferred Cycling Center is the most celebrated velodrome in modern American cycling history. Liberty Sports Magazine We remain one of the nation’s only truly independent regional publications covering active sports. We freely distribute new, non-recycled, relevant content every issue without fail. Whether you are a seasoned Ironman or a commuter looking for new gear to help you through the winter months, Liberty Sports Mag is here to enthuse you, distract you from the rigors of daily life, and aid your obsession with outdoor sports in the region.

By Patrick Engleman Cyclocross has been close to my heart for a long time now. I didnâ&#x20AC;&#x2122;t do a scientific study of all of the people who have been involved with this sport for as long as I have, but I am sure there are only a handful of folks that love cross more than I do. I therefore wanted to talk to a few folks from all over the spectrum of this beloved sport so that new and experienced racers alike can hear what is on the minds of crossers all over.

libertysportsmag.com

I contacted a long time veteran CAT-2 racer and race promoter, Professional Elite cross rider, an elite level international racer, and an absolute junior beginner on the eve of his first race. Looking back, I wish I had this wealth of experience, knowledge, and desire when I first got into the sport. I actually spent a year as a spectator at cross races before ever making the spirited step towards the starting line.

twitter.com/libertysportmag

facebook.com/LibertySportsMag

support from his fellow cross-racing wife and the cross community keeps him motivated on the bike. Vittori keeps his racing in check by playing with his dogs, only focusing on one season at a time, and keeping it all fun. By combining specified training from his coach Kristopher Auer with all of the fun that cyclocross can provide, Vittori avoids the burn out that some folks feel from too much racing in the year. Vittori is as passionate a race promoter as he is a racer. Regarding the cross community, he explained, “Many people in the cross community are genuine folks that race and give back to the community, but we have too many people who are vampires. They just take from the community and never give back, and, even worse, complain about venues, races, callups, etc. Those folks are what sucks some of the life out of what we do. We have a great crew that works at the Granogue race and they put a ton of time in to make sure the race runs smoothly, so we want to make sure it is clear that we want no vampires.” This statement is the reasoning behind last season’s “No Vampires” t-shirts worn throughout the cross community. When asked about the biggest barrier he faces in cyclocross, Vittori replied, “In masters racing everyone is very, very, good, and the margin of error is small, which makes you focus on training and a clean race. He also explained, “Promoting and paying the bills all take some of the energy that I could devote to training, but I love to give back to my community.”

Cross Perspectives Photo by Ian Reece

Since the first race I ever went to somewhere in Central New Jersey, I knew that the guy with the longish hair, five o’clock shadow, and pink helmet had to have shared a kindred sprit with myself. As I watched him rip the course apart, I knew that C3 Athletes Serving Athletes 20/20 cycles athlete Marc “Fat Marc” Vittori was a guy to keep my eye on. The 41-year-old and 15 year cross veteran is a CAT-2 cross racer and a selfadmitted mid-pack masters racer. He explained to me that the

When I first met our next cross lover, I knew she was damn fast and about as fit as someone could be. When I talked to her and realized we are both schoolteachers, I was simply amazed at how she keeps it all together. Nikki Thiemann rips on both mountain and cyclocross bikes, and I am sure she would be great at any sport she tried. She was a D-1 cross country and track runner, which she feels helped her make the transition to the type of racing that she does. This whole season is important to Thiemann because she is really looking to stand on the podium at Master’s Nationals this year. With a new pro mountain bike license and a CAT-1 cyclocross license in her pocket, she is trying to focus on improvement throughout the season. With help from her coach Ben Ollett, an unbelievably supportive wife, careful life planning, and plenty of rest, she feels that her Team CF jersey will steadily move up to the top of the cross podium. Theiman also credits her career as a teacher with helping her race bicycles. She reasoned, “I work for a great organization that understands how important racing is to me. I also know I have a demanding job that requires more than 40 hours a week of work, but they [the school administration] have done things to help me, such as giving me a ‘planning period’ for last period of the day so that I could get out and train or travel to races. They also understand when I need to take a few days off to go to Nationals or a far race.” According to Thieman, however, her real victory happened last year when she recovered from a wrist injury that kept her off her mountain bike longer than ever before. However, despite the injury, she was able to bounce back into cross and steadily improve over the course of the entire season. Avoiding over training and resting properly are the keys to the success of our international cross racer, Eric Brüngger.

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 47

Name: Marc “Fatmarc” Vittori

Name: Nikki Thiemann

Age: 41

Age: 32

Years Racing: 15

Years Racing: 6

Bike: Fuji frame with a signature “fatmarc” build

Bike: Specialized S-Works Crux

Biggest Victory: Charm City

Biggest Victory: 24th Elite Nationals & 5th Masters Nationals

Ideal Tandem Cross Bike Partner: Buddy Briggs

Ideal Tandem Cross Bike Partner: Kristin Gavin

This Swiss elite racer is visiting the Philadelphia region this season where he will finish out his final U23 year for the Philadelphia Cyclocross School team. He is looking forward to improving over this season and bringing that experience back to Switzerland and Belgium which, according to him, have massive crowds and great racers in cyclocross. Brüngger has a very set routine that includes eating right and warming up that he credits with helping to overcome the mental barriers he faces while racing. Along with other cross racers, Brüngger agrees that rest and proper recovery is very important. He told me a story of overtraining as a young teenager in which he put so much stress on his body that he had to sit out over a year and half because of a nagging foot injury, missing key races in his development. He said, “I learned about overtraining very early, so I have to taper back what I do and take the proper rest days with very easy spins on flat roads. I work to my maximum on my training days so that my rest days will be very restful. I have to listen to 48

libertysportsmag.com

my body and let it soak in the training that I am doing to it. Sometimes that needs rest time.” Brüngger takes his commitment to racing, his future, and his country very seriously. When asked how he has balanced work, school, and training, he replied, “I need to have a future and contribute to my country, so I may have to taper back some training when I get back to school next year, but I am going to focus on my racing this year and gain the experience I will need to stay competitive when I go back to engineering school [sic].” Cole Reece is our absolute beginner who is coming off a very successful and almost surprising season at the Valley Preferred Cycling Center that took him from track freshman to literal champion in just one season. He hopes to take the fun that he found at Granogue last season as a spectator, overcome his newbie status, and chalk up a U-19 win in Northern Delaware this fall. Reece, like Brungger, rides for the Philadelphia Cyclocross School team and

twitter.com/libertysportmag

facebook.com/LibertySportsMag

credits the old training mantra “Miles, Miles, Miles” as his best training advice. Reece and his family recently made a major commitment to their cycling lifestyle by moving to the Lehigh Valley so he can be closer to the Valley Preferred Cycling Center and good training roads instead of the mean streets of Philadelphia. Reece loves the move and has already taken to the “country” living and training that he craved while in Philadelphia. These four athletes are just a sampling of the accumulated cyclocross knowledge that is in our local area. We have a very vibrant and accepting cross culture here that is highlighted by top races and a amicable core of folks who keep everything going. If you are going to stay competitive this fall, the assemblage of racers here offers sound advice: balance the rest of your life with your racing, make sure it is fun, rest

when your body says to, and try to improve each and every race. Don’t bite off more than you can chew as far as results based goals. Look to improve small parts of your game and everything will come together. You will see Marc standing out on the course, coaching beginners through tricky sections, and Nikki will be bundled up against the cold, cheering for the beginners and encouraging them to keep their wheels turning. As for the young guys in this article, I am sure they will find their place at our family cross table and I hope they stay for a while. Nikki summed up what cross really means to many of us in saying, “It’s a great way to improve fitness and have a mental and physical outlet that makes me feel accomplished. Plus, I get chased around on my bike by some of the greatest people I know. Can’t beat that.”

Name: Cole Reece

Name: Eric Brungger

Age: 14

Age: 21

Years Racing: 0

Years Racing: 6

Bike: Cyfac Megacross

Biggest Victory: Airproducts Finals

Biggest Victory: Swiss Juniors Podium and European races

Ideal Tandem Cross Bike Partner: Tim Johnson

Ideal Tandem Cross Bike Partner: Fabian Cancellara

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 49

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

2012 Greater Atlantic Multisport Series® Events—$10,000 in cash and prizes. Go to website for details. 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

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

Cumberland County, NJ - May 5, 2012

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

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

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

Cascade Lake Park in Hampstead, MD - May 13, 2012

Escape from Fort Delaware® Triathlon 1500 Meter~40K Bike~10K Run Delaware City, DE - May 19 or May 20, 2012

Harleysville, PA - April 29, 2012

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

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

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

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

Tri-It™ Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run

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

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

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

Bear, DE - August 11, 2012 Bring your Moms and Dads to the Lums Pond Tri and Du the next day.

Other 2012 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 26, 2012

Pittsburgh Triathlon & Adv Race Tri: 1500 Meter Swim~40K Bike~10K Run Sprint Tri: 600 Meter Swim~20K Bike~5K Run Adv: 2 Mile Paddle~20K Bike~5K Mile Run Pittsburgh, PA - July 28 & 29, 2012

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

Bear, DE - August 12, 2012 Bring your kids to the Lums Pond Youth Tri the day before.

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 - August 26, 2012

Marshman® Triathlon 1/4 Mile Swim~12.5 Mile Bike~2 Mile Run

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

Cape Henlopen Triathlon & Duathlon Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run Du: 1.5 Mile Run~14 Mile Bike~3.1 Mile Run Lewes, DE - October 14, 2012

Piranha Sports is a full MultiSport Event Management company. We provide Chip timing for Triathlons and Running Events; Race Directing; Online Registration, and Consulting Services. Visit www.piranhasports.com for more information.

Visit piranha-sports.com frequently for updated information about our races, sponsors and specials. © 2012 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

OFFICIAL 2012 PIRANHA SPORTS RACE GUIDE Cash and Prizes for 2012

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

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

1st Overall Male and Female

2nd Overall Male and Female

3rd Overall Male and Female

$500 cash each

$300 cash each

$150 cash each

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

Top 5 clubs win cash.

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

$2,500 cash

$1,500 cash

$1,000 cash

$750 cash $500 cash

Top Winner in each Division wins Series Medal. No cash prizes for youth events. To be awarded after last Series Race (Lums Pond Youth Triathlon on 8/11/12).

Total Cash and Prizes valued at over $10,000

Ranking Point System

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

Race Distance 7ULDWKORQ DQG 'XDWKORQ DUH FRQVLGHUHG VHSDUDWH UDFHV

International 2O\PSLF

Half Lite 50™ & Half Iron

Youth

n/a

Sprint

1st Overall nd

Overall

n/a

3 Overall

n/a

4 Overall

n/a

5th Overall

n/a

1 Age Group/Division 2

Age Group/Division

3 Age Group/Division

Finishing Point

Each individual’s point value to be assigned from each Greater Atlantic Multisport Series, Escape from School Youth Series, and applied to the Greater Atlantic Club Challenge. All individual points apply towards their respective clubs in the Greater Atlantic Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete. The Greater Atlantic Multisport Series (GAMS), Escape from School Youth Series (EFSYS), and Greater Atlantic Club Challenge (GACC) winners will be announced at the last series races, respectfully. Awards are given to the Top 3 overall in each gender and first overall in each division with the exception of EFSYS where only the first overall in each age group/ division wins. Two requirements for awarding the winners of GAMS are as follows: Winning the division AND having finished in 4+ GAMS events. Two requirements for awarding the winners of EFSYS are as follows: Winning the division AND having finished in 2+ EFSYS Events. Need not be present to accept awards. Winner for any of the prizes mentioned on this page are responsible for any taxes, delivery, and installations that may occur. In addition, Piranha Sports, LLC and their participating sponsors are not responsible for any misprints or additional expenses related to these prizes. They also reserve the right to change rules and packages as deemed necessary. Duplication of prizes allowed in the series where applicable.

OFFICIAL 2012 PIRANHA SPORTS RACE GUIDE

Piranha Sports will be celebrating its eleventh season in the eleven-race Greater Atlantic Multisport Series and Greater Atlantic Club Challenge with over $10,000 in prize money. Along with the full adult race schedule, Piranha will be hosting the fourrace Escape From School Youth Series. Thanks to Piranha’s unique scoring system, every finisher in every event is part of the greater series. Every finisher gets at least one point, and individual and club series champions will be crowned at the end of the season. There’s a lot about the Piranha series that is unique. The scoring system gives racers a sense of being a part of something greater, it creates the healthy rivalries that make us want to go faster. The club competition also creates camaraderie through competition, and the youth series exposes children to healthy activity and sportsmanship. The prize money is excellent; $500 to the winner and money for the top three with an equal payout to men and women. While most of us aren’t schlepping our carloads of equipment to races for money, it does draw better competition, which makes for a more entertaining race. Thanks to the point system, those of us who do not finish with prize money still have a reason to care. Piranha has plenty of seasoned athletes show up on race day, but the series is designed to be friendly and easy for first-timers and beginners. In 2011, the long awaited “Escape from Fort Delaware” came back and is scheduled for May 19th or 20th. This international distance triathlon is one of the Mid-Atlantic Region’s most prestigious and unique events around with the swim “escape” from Fort Delaware situated on Pea Patch Island in the middle of the Delaware River. Swimmers make their way from the island back to the mainland, where they continue to finish their race to freedom. Another top tier event, The Pittsburgh Triathlon, is now part of the series. Scheduled for July 28th and 29th, this event is going to be a 2 day event, with the Sprint Triathlon and Adventure Race occuring on Saturday and the International Distance Triathlon being held on Sunday. The Pittsburgh Triathlon was recently voted “3rd Best Urban Triathlon on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint distance and the unique paddle-bike-run adventure race. Pittsburgh’s race promises to fill up early once again and continues to be a favorite in America’s Most Livable City. At all events, race organizers also offer free digital photos of participants that don’t say “proof ” across the image. The pictures are free for you to use. Finishers can also get technical t-shirts, running hats, and finisher’s medals at every event.

Sponsored By

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

FIFTH IS FREE! The Piranha Sports Early Bird pricing for the 2012 season will continue through November 15, 2011. With the Early Bird Pricing, you can race in a sprint distance triathlon or duathlon for as low as $65.00 and a half for as low as $125.00. These are the lowest prices anywhere!! In addition to the Early Bird Pricing you can race in a sprint distance triathlon or duathlon for free by signing up for 5 Greater Atlantic MultiSport Series events. The fifth event is free! Sign up for 10 events and get two sprint distance events for free. Space is limited so sign up today! This offer is available from 8/30/2011 until all slots are sold.

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.

GREATER ATLANTIC CLUB CHALLENGE

Team Bricks MultiSport Club, winner of $2,500 in the 2010 Greater Atlantic Club Challenge! Piranha Sports has over 50 clubs participating in the Club Challenge each year. Team Bricks has won the last three years. Will your club be the one to break their winning streak in 2012?

CALENDAR OF EVENTS SPONSORED BY

for more information about

The Performance Lab, Powered By Rothman Institute visit www.theperformancelabnj.com ADVENTURE RACING October 10/1 Scavenger Dash Philadelphia. PA. www.ScavengerDash.com 10/16 The Edge Adventure Race. DE. www.goalsara.org 10/22 Urban Dare Philadelphia. PA. www.urbandare.com 10/23 The Edge Adventure Race. PA. www.goalsara.org

11/6 Cyclocross at the Hidden Valley. NJ. www.teamtowncycle.com 11/13 Spring Mount Cyclocross. PA. 11/12 Fair Hill Cross. MD. www.midatlanticcross.com 11/12 Phelps School Cross. PA.

CYCLING

11/12-13 Westwood CX. NJ. www.njbikeracing.com

Cycling - Mountain and Cross

11/13 Meaty, Beaty Big and Bouncy Cyclocross. PA. www.meatybeaty.com

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 Feb-Dec. Keswick Cycle Sunday Morning Mountain Bike Rides. Valley Green Inn in the Wissahickon Park. PA. keswickcycle.com October 10/1 Hillbilly Hustle V. 6. www.breakawaybikes.com 10/1 Pedal PA River Ramble. PA. www.pedalpa.com 10/2 The Leaf Blower. NJ. www.h2hrace.com 10/8 Town Hall Cross. PA. lampreysystems.com/townhallcross 10/9 Hyattsville CX. MD. hyattsvillecx.blogspot.com 10/9 Iron Cross. PA. www.ironcrossrace.com 10/15 Granouge Cross. DE. www.midatlanticcross.com 10/22 Cyclocross at Central Park of Morris County. NJ. www.njbikeracing.com 10/22-23 Rockville Bridge Cyclocross Festival. PA. www.fastforwardracingproductions.com

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

November 11/5-6 Bear Creek Resort Cyclocross Weekend. PA. www.bcmr.com

10/29 Beacon Cross. NJ. www.midatlanticcross.com 10/30 HPCX. NJ. www.midatlanticcross.com

11/19 Nassau County Cross. NY. www.midatlanticcross.com 11/19-20 Super Cross Cup. NY. www.midatlanticcross.com 11/20 Kutztown Cross. PA. www.pacycling.org 11/20 Sussex Cross. NJ. www.njbikeracing.com 11/26 Sussex Cross. NJ. www.njbikeracing.com 11/27 PA State Cyclocross Championships. PA. www.pacycling.org Cycling - Road Ongoing Feb-Dec. Advanced Performance Cycling Classes. Narberth, PA. toddparkertrainingprograms.com

Feb-Dec. Cadence Group Ride. 1st Sat. Cadence Cycling & Multisport, PA. cadencecycling.com Feb-Dec. D&Q Tuesday Evening Ride. Cherry Hill, NJ. dandq.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 Feb-Dec. High Road Cycles Tuesday Evening Ride. Tues, 5:30 pm. Wayne and Doylestown stores. highroadcycles.com Apr-Dec. Thursday Night Training Series. lehighwheelmen.org Feb-Oct. Northwest Philly Rides: Start times vary. Sat & Sun. PA. phillybikeclub.org October 10/1 Cadence EP Group Ride. PA. www.cadencecycling.com 10/1 Valley Preferred Cycling Fall Flea Market. PA. www.thevelodrome.com 10/2 Hope Ride. PA. www.Greatguys.org 10/5 7th Annual Tour de Pines. NJ. www.pinelandsalliance.org/exploration/to do/bicycling/tourdepines/ 10/9 Central Bucks Bicycle Club 31st Annual Covered Bridges Ride. PA. www.cbbikeclub.org

Feb-Dec. Bike King Monday Night Ride. PA. bikeking.com

10/16 Camphill Challenge. PA. www.camphillchallenge.org

Feb-Dec. Bike King Thursday Night Cycling Basics. PA. bikeking.com

10/21-23 Bicycle Club of Philadelphia's Fall Foliage Weekend. PA. www.phillybikeclub.org

Feb-Oct. Bikesport Fast-paced Road Bike Ride. PA. Sun 9 AM. bikesportbikes.com Feb-Dec. Bikesport Free Fix-a-flat Clinic. 1st Sat, 9:30 AM. PA. bikesportbikes.com Feb-Dec. Bikesport Friday Morning Road Bike Ride for Women. PA. Fri 10 AM. bikesportbikes.com Feb-Dec. Bikesport Tuesday Evening Road Ride. PA. bikesportbikes.com 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

10/29-30 Philadelphia Bike Expo. PA. www.phillybikeexpo.com

MULTISPORT (TRIATHLON AND DUATHLON) Ongoing October. Mid-Atlantic Multisport Splash & Dash Interval Training. Mon, 7:00 - 8:00 PM. Upper Main Line YMCA www.midatlanticmultisport.com

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 55

SPECIAL PRICING ON ALL 2011 MODELS

Expert Bicycle Service Four Friendly Road Rides a Week BG Trained Bike Fitters

4QFDJBMJ[FE t 1JOBSFMMP

Feb-Dec. Mid-Atlantic Multisport Triathlon 101 Class. Sundays 8:30-10:00am. www.midatlanticmultisport.com Feb-Dec. Triathlon Swim Skills Training. Wed, 9:30 - 10:30 AM. Upper Main Line YMCA www.midatlanticmultisport.com

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

Feb-Dec. Mid-Atlantic Multisport Class: Triathlon Swimming. Thurs, 7:00 - 8:00 PM. Upper Main Line YMCA www.midatlanticmultisport.com October 10/1 Clam Man Triathlon. NJ. www.jsmultisport.com 10/1 Treasure Island Sprint Triathlon. NJ. www.dqtridu.com

.BOUVB 1JLF SU t 8FOPOBI /+

BDUJPOXIFFMT DPN t

10/2 Bassman International Distance Triathlon & Duathlon. NJ. www.citytri.com 10/2 Ironman 70.3 Pocono Mountains. PA. www.ironmanpoconomountains.com

10/9 Blueman Triathlon. PA. www.trimaxendurancesports.com

DIOS ARTIST STU onth $ 100 per m

10/9 Cape Henlopen Triathlon & Duathlon. DE. www.piranhasports.com 10/9 Dottie's House End of Season Triathlon & Duathlon. NJ. www.dqtridu.com

RMILL at The PAPE 215.687.8391

10/9 Oxford Olympic Triathlon. NJ. www.paceracing.org 10/15 Chilli Challenge Adventure Triathlon. PA. web.me.com/earthscapes66/Chilli_Challe nge/Welcome_.html November 11/6 Prospect Park Fall Duathlon. NY www.citytri.com

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

Fast Forward Racing Productions 2011 Season Calendar

Oct 22-23 Rockville Bridge CX Classic Festival

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

Dec 24 Christmas Cross

October 10/1 5K Run & Walk to Restore Connections. PA. www.csfbuxmont.org

www.fastforwardracingproductions.com libertysportsmag.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

Oct 23 Rockville Bridge 5k

Feb-Dec. Manayunk Running Club. Tues & Thurs, 6:30 PM. Bryn Mawr Running Company. Manayunk, PA. manayunkrunningclub.com

10/1 Fire Prevention 5K Run/Walk & 1 Mile Fun Run. PA. www.ugfd.org

twitter.com/libertysportmag

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

10/1 Rest in Peace 5K. PA. www.rip5k.org

filth-y (fil’\Pʕ ILR <QOP\ NTa XPI\ LWXM KWWT ZMITTa PW\ I_M[WUM QTTQV¼

10/2 Hope Challenge Run. PA. www.Greatguys.org 10/2 Junior League of Philadelphia Harvest Hustle. PA. www.jlphiladelphia.org

<PM UW[\ KPITTMVOQVO 5]L :]V QV 5MLNWZL 62 NWZ ITT \W RWQV QV \PM N]V

10/2 Kids' Chance of PA 5/10K: Philadelphia. PA. www.KidsChance5K.org 10/2 OCNJ Half Marathon and 5K. NJ. www.ocnj.us 10/7 Ragnar Relay Pennsylvania. PA. www.ragnarrelaypa.com

NOVEMBER 5

10/8 Hounds and Harriers Run for Dogs and Their People. NJ. www.HoundsAndHarriers.com 10/8 KofC Columbus Day Charity 5K. PA. www.kofchennessy.com 10/9 Delaware Distance Classic. DE. www.pcvrc.com 10/9 Iron Andy Foundation 5k. PA. www.ironandyfoundation.org

Find more runs at libertysportsmag.com

10/13 Baltimore Running Festival. MD. www.thebaltimoremarathon.com 10/15 14th Annual Great Eastern State Breakout Race. PA. www.breakout5k.com 10/15 Baltimore Marathon. MD. www.thebaltimoremarathon.com

10/30 Marine Corps Marathon. D.C. www.marinemarathon.com

10/16 5K Run/Walk for Wellness. PA. www.myohcenter.com

November 11/5 13th Annual Run for Runaways. NJ. www.runforrunaways.com

10/16 Atlantic City Marathon. NJ. www.acmarathon.org 10/16 Hershey Half Marathon. PA. hersheyhalfmarathon.com 10/16 Liberty Corner 4-Miler and Kid's Dashes. NJ. 10/22 Bobtoberfest 4 Mile. PA. www.runtheday.com 10/22 Home Helpers Ruby 5K Run & Walk. PA. www.active.com

11/5 2nd Annual Lehigh Valley Turkey Trot 5k. PA. www.lvturkeytrot.com

11/6 7th Annual Run with the Vikings 5K. NJ. raceforum.com/vikings

10/23 2011 Running for Answers 5K. PA. www.runningforanswers.com 10/23 Delaware & Lehigh Heritage Marathon & Half Marathon. PA. www.delawareandlehigh.org/marathon 10/23 Martins Run 5K to Defeat Dementia. PA. www.runtheday.com 10/23 OctoRun 13K. PA. www.pretzelcitysports.com 10/23 Rockville Bridge 5k. PA.

11/6 Cooper Norcross Run the Bridge. PA. www.runthebridge.org 11/12 Autism Cares Foundation Race for Resources 2011. PA. raceforresources.kintera.org 11/13 Harrisburg Marathon. PA. www.harrisburgmarathon.com 11/13 Media Mud Stain. PA. www.trimaxendurancesports.com

www.fastforwardracingproductions.com

10/29 Halloween Bone Run. NJ. www.sjhfdn.org/BoneRun.php

11/13 The Lemon Run 5K. PA. www.TheLemonRun.com

11/19 Kids Fun Run. PA.

10/30 2011 Penn Medicine Radnor Run. PA. www.lunginfo.org/radnorrun

www.philadelphiamarathon.com

10/30 20th Annual Lupus Loop 5K Run & 2.5 Mile Walk for Lupus Now. PA. www.lupusloop.org

The FILTHY Mud Run

11/5 ABF Mud Run. NJ. www.abfmudrun.com 11/5 Amish Country Bird-In-Hand Half Marathon. PA. www.usrahm.com/Events/amish.htm 11/5 Philadelphia City 6 5k & Turkey Trot. PA. www.phillycity6.com

10/22 Lauren Rose Albert 5K. NJ. www.laurenslegacy.org

10/30 Katz JCC 12th Annual 5k Run. NJ. www.katzjcc.org

10/30 Kids' Chance of PA 5/10K: Harrisburg. PA. www.KidsChance5K.org

11/19 Philadelphia Rothman 8k. PA. www.philadelphiamarathon.com 11/20 Philadelphia Marathon & Half Marathon. PA. www.philadelphiamarathon.com

Tired of lame “mud” runs with puddles of dirty water?

The ABF Mud Run isn’t dirty, it’s...

FILTHY! Our NEW Permanent Mud Run Course Features: Obstacles Designed by a Marine Family Fun, Food & Drink Post-race Party & Live Band

Chip Timed by Specta Sport The Best Timing Technology Available

For All Your Advertising Needs Email matt@libertysportsmag.com for Rates and Info.

Benefitting the YMCA Strong Kids Foundation

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 57

CHOICE GEAR

Osprey Raptor 10 Hydration Pack By Sean Lacey While on a mountain bike ride late this past winter I overheated, ran out of water, and had no place to put the extra clothing I shed throughout the ride. Covered in mud, soaking wet, and with clothing tied to my bike I decided it was time to invest in a hydration pack. Fearful that they were all too bulky and hot, I didn’t want anything fancy; just the basic features, minimal storage capacity, and hydration. The good news is that the hydration pack industry is quite large and offers so many choices. Thankfully it only took me 20 minutes to decide on the Osprey Raptor 10. It was basic, fit well, offered plenty of adjustability, and had enough space to carry everything I needed. The Raptor 10 has four separate compartments, not including the one for the 100 ounce HydraForm reservoir or the two small pockets located on the BioStretch hipbelt. The large main compartment has two organizer sleeves and a mesh pocket that easily keeps tools and essentials separate, plus enough space to store extra clothing. The front stretch pocket works great for stowing wet gear, and it has a blinker light patch for high visibility when your ride goes a little long. Between the main compartment and the front stretch pocket is a smaller side pocket with a key clip that’s great for storing nutrition, a wallet and cell phone. The smallest compartment is located on the top of the bag and leaves room for an MP3 player. Some of the other features include a LidLock helmet clip, BioStretch chest strap and plenty of compression straps to keep your load stable as you ride. The HydraForm reservoir features an 80mm RapidFill cap and a rigid molded plastic sheet that stops the reservoir from sinking to the bottom of the bag as you ride. The reservoir also features the Aquaguard anti-microbial protection; it has no BPA, PVC, and is taste free. The drinking tube has an articulating bite valve with a magnetic sternum clip to keep it close at hand. I’ve worn this pack all summer long. It has accompanied me on every mountain bike ride, some longer road rides, and even the occasion hike. With its slim profile and compression straps, it stays in place over rocky terrain and the ventilated back panel keeps me from overheating. It is a great pack that comes in two sizes, and Osprey offers enough color choices to make almost everyone happy. www.ospreypacks.com

Try Chips By Jill Forsythe If you've been looking for a natural snack without all of those nasty additives and flavorings, look no further. As more and more people seek out simple, natural alternatives to fueling or replenishing their bodies, the makers of Try Chips have got it right. Try Chips are highly infectious, just like the inventors of this tasty treat, Tim and Jerry, so be warned. The chips are light and fluffy and pack a huge punch of flavor. Strawberries, apples, bananas, blueberries, mangoes, apricots, and more are dried or freeze dried to perfection. Never has there been a banana dried to the same perfection as these 100 calorie snack packs! The outcry regarding the bananas alone was so fierce from those who have tried Tim and Jerry's products that they created Potential, a line of freezedried bananas for those that can't get enough. Besides Potential, there are three other lines of Try chips for you to sample. With names like Venture, Endeavor and Aspire, it's hard to resist treating your taste buds to some of this delicious goodness. Each snack pack weighs 1 oz, not including Potential, which weighs in at a mere 11 grams. At $2.50 a bag I know you are going to expect quality- I know I do. Rest assured, you will get it. Tm and Jerry have made it a point to only buy their fruit from places they can visit, having traveled to Ecuador, Chile and the state of Washington. Quality is important to them, as is getting to know their TRYBE of fans and supporters on a personal level. Do check them out, you'll be glad you did. www.trychips.com 58

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

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. 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

Mad Alchemy By Matthew Reece So you’ve been hearing all this talk about embrocation (see article on page 40) and not sure what to try first. One brand we have grown very fond of around here, and not just because they bought us beers one rainy night, is Mad Alchemy. Pete Smith, the creator of Mad Alchemy, realized one day most of the embrocation products he was using were made with multiple petroleum and artificial products. Pete decided it was time to make an all-natural, petroleum free line of embro that was both rider and environment friendly.

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.

Mad Alchemy has a full line of embrocation products to fit rider needs throughout the year including non-heat varieties for the summer time. We tested two versions, the Cold Weather Mellow Heat Embrocation and Russian Tea Warming Embrocation. The Cold Weather Mellow Heat is a great product to try out for a first time embrocation user. The Mellow provides just enough warmth for cool fall days when you want to keep the chill away. If you are looking for something with a bit more intensity, try the Russian Tea. It is a medium level product, great for a wet, late fall cross race, and includes a bit of Christmas cheer thanks to the cinnamon, cloves and bit of citrus. Both products applied smoothly, were non-greasy, and lasted for hours. A couple of the other embrocation varieties we are looking forward to trying include the Meredith Miller and Uber Secret Coffee. The 4 fl oz jars range from $17.49 to $23.95. In addition to embrocation, Mad Alchemy makes a variety of other products including a line of chamois creme. We tried out the Pro+ Chamois Créme and found it to be a great, long-lasting, veggie-based product to keep that chamois comfortable. Check out the full line of products from our friend Pete at www.madalchemy.com. Be sure and check out our website for more in-depth and future reviews of Mad Alchemy products.

Your Local Guide to Cycling, Running and Triathlon

October/November 2011 59

CHOICE GEAR

Think Tank Bags By Laurence Kelly In the twenty years that I have been a photojournalist, I’ve covered news and sports almost daily. That entire time I wished there was a good way to carry cameras on a bike because it made sense to me to bike when covering a huge, traffic riddled event. Think Tank Photo recently sent us two bags, and I did just that. While covering the Philadelphia Triathlon this summer, my bike was a great tool. I made it to every transition and several points throughout the course. All of this was done with ease thanks to my Think Tank Bags. While the bags were not specifically created with cycling in mind, their versatility makes them great for it. Think Tanks Photo’s Retrospective Lens Changer 2 is designed to hold lenses. I usually mount one small camera body on a long lens, and that fits perfectly into the bag. It’s worn like a messenger bag and sits flat on your back when you’re on a bike. The Retrospective 5 is Think Tank’s smallest shoulder bag, but that doesn’t keep it from holding a ton of gear. This has become my go-to bag when covering news assignments, because it packs in everything I need and nothing more. It’s also perfectly discreet, giving the look of a normal shoulder bag. Both bags feature wide padded straps, rain overs (brilliant!), and come in two colors: black and pinestone. Simply put, these bags were made by photographers, for photographers. They have been designed by people who know that you need a handy place for business cards, notepads and pens. The designers also know that losing your memory cards would be catastrophic, so they gave them a leash. This stuff sounds simple, but it’s not in all bags. It seems like the people drawing these up went into my head, found me saying, “This bag should have this, this, and that,” and made it happen. Check in next issue to see a review of the Think Tank Skin Set. www.thinktankphoto.com

Trinity Tri Shorts By Adam Bowers When I used to think of triathlon apparel, a few well known companies: Zoot, 2XU, DeSoto, TYR, etc. came to mind. Now, though, I can add more one brand to that list: Trinity. Trinity is a relative newcomer to the tri apparel game. It was founded in the summer of 2009, and they claim to focus “beyond profits.” Indeed, up to 25% of their profits go to global charities. After all, triathlon is a global sport, and global problems affect us all.

LSM Photo/Laurence Kelly

I’ve been rocking the Trinity Virtuoso Tri Shorts for the past couple months, and I couldn’t be happier.The fit is fantastic. It’s tight in all the right places and slack where tightness isn’t desired. The fabric is of noticeably high quality, has a UPF of 50+, and, best of all, dries incredibly quickly. I can’t be 100% positive, but I’m pretty sure my shorts were completely dry by the time I made my way through T1 and onto my bike. Speaking of the bike - the chamois is soft and prevalent enough to provide much desired comfort while riding yet almost nonexistent while on the run. Finally, a very small detail but one that really stuck out in my mind: the drawstring is enclosed. Instead of two separate cords, it’s one single loop. I like this because I don’t have to worry about the ends of the cords fraying or even pulling one out in the laundry. Trinity’s Virtuoso Tri Shorts certainly stand out from the much saturated tri short market, and for good reason. They retail for $89.99 and you can find them online at www.trinitymulti-sports.com.

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

Sportique By Brian Ignatin In the fast growing chamois cream and embrocation market, Sportique stands head and shoulders above the crowd. Their distinction is that they offer a complete line of skin care products formulated by skin care experts. Since your skin is the largest organ in your body, and cyclists abuse it year round, we should rely on those with requisite experience. The best thing you can say about a chamois cream is that you don’t even know it is there. In this regard, Sportique’s Century Riding cream is perfect, and they take it even further. While most brands are sold in a four ounce tub, Sportique’s six ounce tube gives you more product, and you end up using less since it doesn’t get trapped under your fingernails. One tube lasted me an entire season of riding five days a week. Their Get Going Cream is an embrocation that not only helped get me going in a rain soaked, 55 degree day in the saddle, but also helped me keep going three hours in. Elements Cream provides a layer of protection that prevents windburn and proved preferable to a mask or balaclava in cold weather. Off the bike, Sportique’s Cooling Cream offers a unique sensation that aids recovery; their Foot Cream rehabilitated some seriously scaly heels, and their shaving oil completely eliminated the razor burn I routinely experience. Sportique’s products are made with natural ingredients, and are paraben and petroleum free, which eliminates worries about clogged pores. You spend a lot of time and money maintaining your bike in order to achieve optimal performance; with Sportique’s wide range of products, it is easy to maintain yourself as well. www.sportiquebodycare.com Your Local Guide to Cycling, Running and Triathlon

October/November 2011 61

CHOICE GEAR

iBike Dash Cycling Computer By Patrick Engleman I am an admitted bike computer hater, so first let me apologize to all of the folks that live off of the data their computers give back to them. When I am on my bike I just want to ride and, to be honest, I am not trying to win any races. In fact, until the iBike Dash arrived at the studio, I had been bicycle computer free for a few years. The iBike Dash arrived with a steerer tube mount, which, to me, is genius. The mount and phone on just one side of the handlebar not only would have looked funny, but would be somewhat troublesome to ride. The steerer tube mount replaces your headset top cap and makes the mount rock solid. This security is especially welcomed for such an expensive piece of equipment as an iPhone. It is also spring loaded, so you can pop off the case itself and have your frame free in just a few seconds. I mounted the standard wireless cadence and speed sensors without issue. With a quick download of the free iBike application and basic calibration of the app, I was off for a ride with my new computer. The first ride was a meandering ride around roads that I have a basic knowledge of, but far from a location I am familiar with. I wanted to put the application through its paces in a real life situation. I needed a map and some idea of how fast I was going to get there to see a few friends race. The heads up map function of the iBike Dash was great for this because I was able to see my speed, cadence, and a map that followed me along my route. I did not have to stop and take it out of my pocket or worry about flipping through some paper cue sheet. That feature alone made it a tool that I could see permanently attached to my bike. Even with the phone inside the case and mounted on the bike, you can still use the touch screen features of your iPhone. You can also make and send calls with the application running. One of the benefits that separates this from the rest of the cycling computers is that you can have over 6 million miles of second by second ride data and send it back to the servers from the road. (By the way, if you ride 6 million miles of training, there is a race in France next July you should sign up for.) Are you away from your computer and need to send something back to your coach? You can. Do you want to show your loved ones that you are safe? You can send that data to them, too. How cool is that? The only drawback I have found is that the iBike Dash is a processor and battery hog. My phone was incredibly hot after about 25 minutes of riding. The battery was draining so quickly I could almost see the indicator light turn red. There is a solution to this, however. An extra battery pack for the mount is available, although it does add some weight and cost. If you are planning on using the iBike Dash for any long amount of time, you would certainly need the battery pack. The iBike Dash will set you back about $170, which is the cost of a top of the line wireless computer such as this. www.ibikedash.com

libertysportsmag.com

twitter.com/libertysportmag

facebook.com/LibertySportsMag

B 404 SERVIKES ICE 0

NE W F

SH OP t

-0 $6 *$ 45 ,

45 $: 3& ,& $&5 & 48 t 1 5 , *$ )* &4 ,$ -" 8 :$ t 1 *$ -& , " $: $ 0. $ & 48

Photo: Graham Watson

REVOLUTION IN SPEED

Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.

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 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. | For two decades, the 404 has been the all-around workhorse for Grand Tour riders. With Firecrest technology, it’s become an all-out powerhouse.

1.800.472.3972 | zipp.com