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Page 1: April/May 2010 Liberty Sports Magazine

April-May ‘10 www.libertysportsmag.com

FREE

CALENDAR OF EVENTS Page 31 SPONSORED BY

Page 2: April/May 2010 Liberty Sports Magazine

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Page 3: April/May 2010 Liberty Sports Magazine
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TABLE OF CONTENTS

18CATHERINE THE GREAT22

26 WHAT IS A GRAN FONDO?

28 TRANSYLVANIA EPIC

DEPARTMENTS

8 Letter FromThe Editor

12 Tyler’s Journal

16 Local ProfileOlympic Dreams Start AtValleyPreferred Cycling Center

20 Sports MedicineA Runners’ Guide to Optimum Muscle Use

31 Calendar of Events

36 Choice Gear

FEATURES

18 It’s BackTD Bank Philadelphia InternationalCycling Championship returns June 6th

22 Catherine NderebaSo Delicate, SoTough, So Closeto Philly's Heart

26 What is a Gran Fondo?Chances are you have never heard ofthese events unless you are from Europe.

28 Transylvania EpicWhere the woodland creaturescome to play.

4 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Sponsored by:

Photo by Anthony Skorochod

Photo Courtesy of Abram Landes / A.E.Landes Photography

Photo Bruce Wodder / Competitor Group

Cover Photo Courtesy of Bruce Wodder / Competitor Group

Page 5: April/May 2010 Liberty Sports Magazine

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8 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

LETTER FROM THE EDITOR

Bruckner Chase,Swimming andOcean Sports Editor

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WHY?Whether you are training for your first 5k or aiming for a podium finish in Hawaii, how you answer thatquestion will have more impact on achieving your goals and how you feel once you get there than the bestscripted training program.

Team in Training, ChallengedAthletes Foundation,MS Society, Race for the Cure and Livestrong have answeredthe“Why”question for thousands of people over the years while changing the lives of both the athletes competingand the individuals fighting to have a normal life. As triathlon and endurance sports participation have grown,many of us have discovered the athlete within, and those of us who have adopted these athletic pursuits as a wayof life have well practiced answers when friends or family ask us what keeps us heading for the door year after yearin January or July. As the ones who are in the world“Doing,”we are all to some extent taking on themantle of“RoleModel.” Whether you are the onemaking the cover of amagazine or just the one showing up every day atthe pool, don’t ever underestimate your ability to inspire those around you and change lives.

Do this stuff long enough and the toughest inquisitor on “Why are you doing this” is going to come fromwithin. Despite decades in endurance sports, I still find myself in situations when positive answers escape me.In 2007, five miles off Catalina Island at three in the morning, I climbed back into the boat because at thatmoment my answer to “Why”was “Not for this.” Each year, watching new ocean swimmers move from fear toelation and evaluating my impact on a fragile ocean ecosystem, I reconnect with intrinsic reasons for loggingmiles and months of training to pursue distant land masses. There can be a balance between an intense focuson personal goals and a deep connection to the community and world at large. All of our actions create ripplesin the world around us. In the words of Howard Thurman,“Don’t ask what the world needs. Ask what makesyou come alive, and go do it. Because what the world needs is people who have come alive.”

Enjoy pursuing those finish lines this year, and thanks for keeping the rest of us motivated.

Bruckner Chase

Page 9: April/May 2010 Liberty Sports Magazine

PUBLISHER/EDITORMatt Reece

[email protected]

CYCLING EDITORHarlan Price

[email protected]

MULTISPORT EDITORStephen Brown

[email protected]

RUNNING EDITORJen A. Miller

[email protected]

SWIMMING & OCEAN SPORTS EDITORBruckner Chase

[email protected]

CREATIVEBrian Soroka, Creative & Layout Director

[email protected]

WEBSITECassandra King,Website design and backend development

[email protected]

[email protected]

EVENT [email protected]

STAFF PHOTOGRAPHERSAnthony Skorochod, ToddWiley Sports

CONTRIBUTORSNathan R. Baker, Brian Ignatin,

Abram Landes, Lucy MacNichol, Joe McDermott,Diane McManus, Dr. Michael Ross, Stefani Weiss,

Bruce Wodder, Tyler Wren

LSMomissions andcorrections: The staff of Liberty SportsMagazinewould like

to apologize for anymisquotes,misrepresentations,andgeneralmistakeswhich

wemayhaveoverlooked.

Liberty Sports Magazine4047 Cresson Street, 2RPhiladelphia, PA 19127

t 215.508.0736f 215.508.1820

www.libertysportsmag.com

Owned and Powered by eyeseestudio.com

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 9

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12 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

TYLER’S JOURNAL

By Tyler WrenFor 2010, Jamis Bicycles will be theprimary sponsor of our team, which isnow known as Jamis/Sutter Home Men’sPro Cycling Team presented by Colavita(what a mouthful!). It follows that Jamishas a much bigger stake in our team’ssuccess and has therefore taken measuresto increase their support for our program.This is evidenced by our recent trip tothe A2 Wind Tunnel outside of Charlotte,North Carolina. I thought I would sharesome details from that visit withoutgetting too technical in order to give you

some insight into the process to use with your own aerodynamicdecisions for your time trial or triathlon bike setup.Uphill time trials have long been one of my strengths as a rider,but flatter ones one of my weaknesses. By using a power meterover the last few years in races and training, I’ve seen that I havea lot of trouble maintaining a power output on flat ground in anaero position consistent with my climbing power in a moreupright position. When it was my turn in the wind tunnel, Imentioned this to Mike Giraud, A2’s Chief of Bicycle Testing,who promised not to lessen the angle between my upper body andmy femur and thereby sacrifice any more power.The process is fun, noisy and cold. First, I suited up in my aeroskinsuit, helmet, booties and glasses. Then, it was time to hop onthe trainer in the wind tunnel and start pedaling really fast as thefans were turned on to simulate 30mph and some baselinemeasurements were taken. From there, Mike would come in aftereach run and tweak a few things: “Move your hands higher; shrugyour shoulders more; stick your tongue out to the left this time;

stop wiggling so much.” We kept repeating this process for aboutan hour and a half until we found a sweet spot.Instead of trying to lower my front end to reduce my frontal arealike conventional aero wisdom might tell us, we decided to bringmy hands up and my head down to reduce the gap between them.This position was actually faster for me and my body type (5’11”& 145lbs, tall & skinny), so I learned how to reduce my dragwithout sacrificing much power in a lower position. We’ll seehow the results play out this year, but I felt very optimistic aboutthe changes to my position. We shaved off thirty-five drag wattsfrom the baseline. If that may be hard to comprehend, thisposition is a full 1.5mph faster at the wattage we were holdingfor the tests than the baseline. In a sport where races areoften decided by seconds, the hope is that this trip willprove worthwhile.For my favorite uphill time trials, we have built up a specialFranken-bike with this new aero frontal position and our super-light Jamis Xenith SL road frames. This way we can be aero butalso stay on the UCI minimum bike weight to keep everything aslight as possible. All the extra support means a lot of expectationsas well, which I am happy to bear, but I better not forget the mostimportant part and get back to training!Thanks for reading,Tyler

TylerWren is a professional cyclist for the Jamis/Sutter HomeMen’s Pro

Cycling Team presented by Colavita who lives and works in Center City

Philadelphia offering cycling coaching services throughWrenegade Sports.

Reach him at [email protected] or 610-574-1334.

FOFORR8th Annual Sunday, May 16, 2010, from 8:30 AM to 12:30 PM

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Page 13: April/May 2010 Liberty Sports Magazine
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Join Exercise Physiologist, USA Cycling Coach, and former Pro Triathlete Todd Parker at Main Line Cycles in Narberth!

• INCREASE YOUR LEG SPEED

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• IMPROVE YOUR ABILITY TO SUFFER AT INTENSITY

• IMPROVE PERFORMANCE BEYOND PREVIOUS LIMITS

Different workouts each day to add variety and challenge to yourweekly training regimen. Bring your bike and we'll hook you up to aCompuTrainer so that you can monitor your power (watts), cadence(rpm), and heart rate.

Todd’s Advanced Cycling Classes are currently two days a week: Tue &Fri 6-7 a.m. and 7:15-8:15 p.m. $20 for 1 Class, $90 for 5 ($18 ea),$150 for 10 ($15 ea), and a one time $20 training skewer andcadence magnet.

Personalized in-person and online coaching (via Training Peaks)packages, biomechanical assessment and personal workouts forswimming, cycling, running, strength training and mental training:Pro Bike Fittings also available. We'll tailor the program to meet yourneeds in order to accomplish your goals.

Todd Parker is a former ProfessionalTriathlete and holds a Masters inExercise Physiology & HumanPerformance from San Jose StateUniversity. Todd is an ExercisePhysiologist, Endurance Sports Coach,Strength Coach, and Personal Trainer.

CONTACT215.80.Coach (215.802.6224.)[email protected]

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ATTENTION: CYCLISTS, TRIATHLETES, RUNNERS, & SWIMMERSReach your goals with Advanced Performance Cycling Classes by TP2. Reserve your limited spot today!

Page 16: April/May 2010 Liberty Sports Magazine

One of the keystones to the success of the Valley Preferred CyclingCenter (VPCC) over the past 35 years has been the long-running,top-quality training programs that allow community members tolearn about track racing from some of the best racers in the sport.

From the Health America PeeWee Pedalers to the internationallyrecognized Air Products Developmental Cycling program to theRed Robin Marty Nothstein Bicycle Racing League for youngriders, these programs have produced more national championsand world-class riders than any other program in North America.

The numbers are staggering:

• 22,000 participants over the past three decades;

• 140 national champions;

• Seven world championships;

• Seven Olympians;

• Two Olympic medals – a silver and a gold.

“These programs have been the backbone of the Valley PreferredCycling Center for the past 30 years and they offer an unmatchedopportunity for both youth and adult riders to try the track, learnabout track racing and push themselves as far as they want to go,”said velodrome Executive Director Marty Nothstein, holder ofthose silver and gold Olympic medals, three world championshipsand a healthy share of the national championship jerseys. “As ayoung rider I was lucky to have these programs available in myown back yard.”

In addition to Nothstein, champions who have gone through theseprograms include Olympian Bobby Lea, Ben Barczewski, AndyLakatosh, Mike Beers, Jackie Simes IV, Junior World ChampionSarah Uhl, Ashley Kimmet, Lauren Franges, Kim Geist, RachelHerring, Jessica Grieco and the late Nicole Reinhart.

“These programs open up the world of track cycling to those whowould otherwise play another sport because they don't want topay for their own bike or equipment if they are just trying it,” saidBarczewski, a U.S. national champion and Pan American Gamesmedalist. “If it was not for these programs I am fairly certain thatI would not have had as successful of a career as I did, and theLehigh Valley would not have the likes of Marty Nothstein andJessica Grieco. Olympic dreams really do start with the AirProducts and BRL programs.”

The Health America PeeWee Pedalers is open to boys and girlsages 5 to 8 who are able to ride a bike without training wheels. Itintroduces these youngsters to the excitement and thrill of ridingon a velodrome while teaching elementary cycling skills and basicbicycle safety. The youngsters are brought through a fun filledcourse that uses obstacle courses to teach the riders bicyclehandling skills and safety as well as track riding basics.

Red Robin’s Marty Nothstein Bicycle Racing League is offeredeach Spring and Fall to boys and girls ages 9 to 17 and introducesnew riders to the thrill and excitement of bicycle racing. The topriders in the spring program get to demonstrate their skills duringthe individual championships held in conjunction with a FridayWorld Series of Bicycling professional racing event.

The Air Products Developmental Cycling Program is open tocycling enthusiasts ages 5 and up. A great introduction to the skillsand challenges of velodrome riding and racing, the Air Productsprogram is the primary stepping stone for budding young racersbut it also offers a terrific opportunity to experienced cyclists andfitness buffs who may just want to take their fitness andappreciation of the sport to the next level.

Each program concludes with a Friday night of racing during aWorld Series of Bicycling event. All of the community programsare free to children. Bikes, helmets and coaching by championsand world-class riders including Gil Hatton, May-Britt Hartwell,Paul Pearson and Nothstein, among others, are provided. The AirProducts program fee is $50 for adults.

In addition, the annual Corporate Challenge offers non-racers achance to try the track in a Friday night competition against teamsfrom other businesses and organizations from throughout easternPennsylvania and western New Jersey. The Corporate Challenge isan Italian pursuit race that includes teams comprised of six riders– with a minimum of two women – who race for pride andteamwork on a Friday night.

Amateur racer John O’Neill of Allentown participated in the AirProducts program and later enrolled his young daughter in thePeeWee Pedalers.

“I shoved a lot of my former co-workers into the programs,” saidO’Neill, who also participated in several Corporate Challengeevents for his employers. “These were primarily office workerswho, in some cases, had never seen the velodrome and they wereclipped into track bikes and coached by world class riders for a fewweeks before racing in public under the lights on a Friday night.They all quickly grew to love it.”

For more on the VPCC’s Community Programs and CorporateChallenge, go to www.thevelodrome.com and click on theCommunity programs icon.

LOCAL PROFILE

OLYMPIC DREAMS STARTAT VALLEY PREFERREDCYCLING CENTERBy Joe McDermott

16 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Photo by Anthony Skorochod

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For 26 years, the world’s elite professional cyclists havespent the first Sunday in June ripping through 10 laps of a14-mile circuit that connects the Benjamin Franklin

Parkway with the neighborhoods of Manayunk via the infamousManayunk Wall. Lucky for us, those high intensity athletes willagain descend on the Delaware Valley for the return of the TDBank Philadelphia International Cycling Championship, one ofthe biggest and longest-running special sporting events inthe country.

Scheduled for June 6, the Philadelphia race is considered thefoundation of American pro cycling having hosted many of thegreat names in cycling, including Greg LeMond, LanceArmstrong, George Hincapie and others early in their careers.This is the only bike race in the United States that takes over amajor city for six hours, consistently draws crowds of 300,000-plus and has received the highest international classification,“UCI Hors Category.” The event will welcome 350 male andfemale professional cyclists from more than 25 nations.

Race day also includes the Liberty Classic, which celebrates its17th anniversary this year and features the world’s top women’steams. Additionally, at least 1,000 casual cyclists will onceagain have the opportunity to ride the Championship coursebefore the pros in the annual fun ride, now known as theAstraZeneca Wellness Challenge.

NEW CYCLING, HEALTH & FITNESS SHOW

A highlight of this year’s race weekend will be the all-newPhiladelphia Cycling, Health & Fitness Show presented byBicycling Magazine on Friday and Saturday, June 4 and 5, atthe Pennsylvania Convention Center and on Sunday, June 6,along the Benjamin Franklin Parkway. Feature exhibitors willinclude Philadelphia’s own international bike manufacturer, FujiBikes, along with a line-up of cycling advocacy groups andcycling-related entertainment, such as Wheelmen’s: History ofthe Bicycle, BMX Stunt Shows and how-to seminars.Consumers can check out the latest in bikes and cycling gearand explore all of the health, wellness and fitness resources theregion has to offer. Show admission is $10 for adults. Childrenunder age 12 will be admitted free.

One of the show’s “don’t miss” events will be the officialpresentation on Saturday, June 5 of the international and U.S.teams who will compete in the TD Bank Philadelphia

InternationalCyclingChampionship.“The teampresentation willmirror the grand traditionof events like the Tour deFrance, providing fans with up-closeand personal access to the sport’s most eliteathletes,” said David Chauner, president of ProCycling Tour and co-founderof the race.

“The TD Bank Philadelphia International Cycling Championshipis unlike any other event in the country, featuring the world’s topcyclists, some of the most enthusiastic fans in cycling, the steephalf-mile climb up the Manayunk Wall and now a premierconsumer show, too,” Chauner added. “No doubt, the race isofficially a must-see Philadelphia tradition that showcases theCity and celebrates the ultimate in conditioning, staminaand determination.”

COME ONE, COME ALL

As always, catching all of the action on race day is absolutelyfree. However, building off of last year’s great success, specialVIP tickets will again be available for Champions Row tentsalong the start/finish line, putting race fans at the center ofall the ceremony and drama that unfolds there. In fact, lastyear, several thousand race fans took advantage of thisspecial access.

“The Champions Row experience is loaded with benefits forcycling fans and are very similar to how one might purchaseclub box seats at a stadium or arena,” said Chauner. “Thedifference is that this experience lasts all day and keeps pacewith the racing action lap after lap.”

In addition to the Champions Row VIP tickets, patron packagesfor corporate and personal entertaining are also available.

For more information on the TD Bank Philadelphia InternationalCycling Championship; the Philadelphia Cycling, Health &Fitness Show, including discount show tickets; the AstraZeneca Challenge; and VIP tickets and hospitality opportunities,visit www.procyclingtour.com.

18 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

By Lucy MacNichol

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20 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

SPORTS MEDICINE

A RUNNERS’ GUIDE TOOPTIMUM MUSCLE USEBy Dr. Michael Ross

I frequently see runners with overuse injuries. Most of the time;performance declines and injuries happen whenmuscles are fatigued.If you want to run faster, safer, and smarter, you need to understandhow the different muscle types work, when to train them, and whento use them.

Muscle Physiology 101There are three main types of muscle fibers, Type I, Type IIa and TypeIIb. Each fiber has a specific use and strength. Type I fibers are theclassic slow twitch fibers. They are full of energy producing organswhich convert sugar and fat into energy. The benefit of these fibers isthat they can go for hours at a time before fatiguing. In fact, they areso efficient with converting stored fat into energy, that most peoplecould run with their type I fibers for days on just stored fat. The downside to using type I fibers is that they aren’t very strong and their twitchspeed is slow which means that they don’t produce a lot of power. Toget more endurance out of these fibers, they are also able to generateenergy from circulating blood sugar which comes from the food thatyou ingest during exercise.

At the other end of the spectrum are the Type IIb fibers. These fibersare ten times as strong as the slow-twitch type I fibers. Unfortunately,these fibers aren’t able to produce power for very long. Type IIb fibersfatigue after only fifteen seconds. These fibers are further limited bytheir inability to regenerate energy. Once the energy that has beenpreviously stored is depleted, they won’t be able to generateany more power.

Type IIa fibers are a combination of both Type I and type IIb fibers.They get their energy from a combination of both circulating nutrients(fat and carbohydrate) and stored carbohydrate. As a hybrid fiber, it isno surprise that they can provide energy for longer than the Type IIbfibers, but not as long as the type I fibers. Most people get about 5minutes of power from IIb fibers when they are all used.

Now that we know about the different fiber types, let’s look at how theyare used. Muscle fibers are recruited to handle different workloads.Imagine that you are sitting on the couch watching the BostonMarathon on TV. You are using very few of your Type I fibers, thenyour friend calls to invite you out on a run. As you get up to answerthe phone,more of your type I fibers are recruited. As you head outthe door and start to go faster and faster, eventually more of your TypeI fibers are recruited. Eventually, as you run increasingly fast; all ofyour type I fibers will be recruited. Once you have reached fullrecruitment of the Type I fibers, the Type IIa fibers start to be recruited.What is important to note is that the transition is not a switch fromone fiber type to another, but an addition of different fibers. As youcontinue to run faster and faster, Type IIb fibers are recruited until youhave recruited all of the fibers in a particular muscle group.

Most people don’t run in this sort of increasing speed until failurepattern. At a constant pace, different amounts of each fiber are used.At an easy pace, you may be running with some of your type I fibers.As these fibers fatigue,more of the type I fibers are recruited. At a

moderate pace, you may be using all of your type I fibers with a few typeIIa fibers for some extra speed. When you are running fast, you are usingall of your Type I’s, most of your Type IIa’s and some of your Type IIb’s.When you are sprinting, you are using all of your muscle fibertypes maximally.

Ideally, different distances would result in different muscle recruitment.A marathon pace should recruit all of your Type I fibers. A 5k or 10kshould recruit all of your type I fibers and some of your type IIa fibers.

Training for a specific event should mimic the fiber recruitment of thatevent. All you need to know is when each of the fibers is maximallyrecruited, so that you can train them effectively.

Picture the following scenario. You are on a treadmill and the speed isincreasing every minute. At first, you are only using some of your type Ifibers. As the speed increases, more type I fibers are being recruited.

All of the Type I fibers are recruited maximally when you are runningcomfortably, yet still maintaining a sustained pace. When undergoingmedical testing, this is the point just as lactic acid starts to develop.

Training the Type IIa fibers happens as youmove from difficult, yetmaintainable exercise to difficult exercise. Once this second transitionhappens, your ability to sustain that pace diminishes greatly. When allof the IIa fibers are being used,most people have about 4 to 5 minutes ofsustained power left.

When you are barely able to keep up with the treadmill speed, you areusing all of the type I, all of the type IIa andmost of the type IIb fibers.

Looking back,maximal type I recruitment happens at 65-70% ofmaximal speed. Type IIa fibers are maximize at about 80-85% ofmaximal speed. At maximal speed, all of the fibers are being used. Ofcourse, this is largely an estimate, but accurate for most people.Knowing for certain involves breath-by-breath analysis of inhaledoxygen and carbon dioxide.

Training by muscle fiber type is a powerful tool to build the fibers thatyou need for a particular event and to determine which events may bebest suited for you.�

Michael Ross,MD is a sports medicine physician at the Rothman Institute andthe medical director of The Performance Lab, a scientific and medical testingand training center for all athletes. He is the author of Maximum Performancefor Cyclists andMaximum Performance Sports Medicine for EnduranceAthletes. He has treated and trained numerous professional and Olympicathletes in cycling, speed skating and track and field.

Photo

byDr.M

IchaelR

oss

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Following your dreams canbe a lonely business if thosedreams are not shared bythose around you.Dreamersare often ostracized.Nonconformists learnquickly the risks of settingoff into uncharted territory.While it takes vision toimagine alternatives to thelife others have mapped out,it takes a certain fortitude tofollow a dream, and make ita reality.Catherine Nderebahas both—she is spiritualenough to understand that

some experiences transcend human understanding, yethas worked unwaveringly to realize her dream and hasdiscovered that the rewards are well worth thesacrifice.Her life is a beacon to those who might nototherwise believe in their possibilities.

As a youngster,Catherine Ndereba loved to run just asmuch as the boys did, but girls in her culture at the timehad other duties to fulfill.Girls didn’t run, boys did.Girls did the caretaking, and so she was called“Crazy Catherine.”

Yet she knew what she knew.Running was embeddedin her soul, a “gift from God,”as she describes it. Shecould no sooner stop running than stop breathing.

And so she ran. Something much greater than pain orrejection or setbacks drives her forward: her deepfaith and her love for running, so intertwined asto be inseparable.

She ran far—ran from poverty, from efforts to box herinto one role to the exclusion of all others, ran intofame,Olympic medals and a marathon world record.She ran from being“Crazy Catherine” to“Catherinethe Great.”

Through running, she found her way to thePhiladelphia area,where she trains for part of the year,enjoys a cheese steak sandwich on occasion, has cometo love the miles of trails on which she trains in ValleyForge, and has emerged as something of a hometownfavorite, cheered as much at local races as anylocal hero.

In a sense, her rise from obscurity and poverty,while itbegan in Kenya, so much mirrors theAmerican Dreamthat it can't help but resonate here.

Through it all, she has held on to what matters to her—faith, family, and giving back: values that crossinternational borders.Values anyone can recognize.

Her story is the focus of a biographical documentary,“WinCatherine,”which StefaniWeiss, film-maker and sisterof Ndereba’s agent,Lisa Buster, is preparing, in order, asWeiss says in her blog,“to tell the story of howWorldChampion Kenyan marathon runner Catherine Nderebahas inspired many through her running and how herfaith has guided her.”www.wincatherine.blogspot.comWeiss is seeking funding to complete the film,but atrailer is available for viewing on the film’s website,www.wincatherine.com.

The idea for a film came toWeiss upon viewing afriend's documentary.“A light bulb went on,” she said.“No one had made a feature about Catherine.”ForWeiss,she was an obvious choice.Having been teased as achild herself,Weiss could identify with Ndereba andbelieved that viewers could learn from her examplethat “you can’t let others define you or prevent youfrom pursuing your goals.”

Ndereba is a living example of this attitude.Whileneighbors gossiped and called her crazy, she didn’t lettheir taunts stop her. As she mentions in the trailer, shecould not afford a track uniform or shoes—so she ranbarefoot in the clothes she had.But she ran.

Eventually others followed her, including two youngersiblings, Samuel andAnastasia Ndereba, also successfulrunners. Samuel shared the podium with her in the2009 Philadelphia Distance Run with his second placefinish,while Anastasia won theTorontoWaterfrontMarathon in 2005, and set a personal best of 2:29:03 towin theVenice Marathon in 2002. In theWinCatherinetrailer,Ndereba's countrywomen, Irene Limika and JaneMurage,who share a house with her in Norristown,speak admiringly of her as a role model who gave themthe courage to undertake running careers “People likeCatherine have done it,” says Limika.“I can do it.” AndMurage speaks of seeing her onTV and wanting tofollow her example. Even the recreational runnersobserving her track workout in the same film trailerspeak of her as“inspirational.”

22 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

PhotobyStefaniWeiss

Page 23: April/May 2010 Liberty Sports Magazine

Although it has bolstered her self-confidence, theadmiration has not spoiled her.

Despite Ndereba's initial shyness, Buster saw herpotential.“She was always a sweetheart,” says Buster,“abeautiful girl, very musical, dainty, like a deer, verygraceful.”Buster,who had also been working with otherKenyan athletes, heard of her through a phone call froma contact in the Kenyan athletics federation (AthleticsKenya). For Buster,Ndereba had the right qualities.Therunners she represents need to be“more than just goodathletes.” In addition,Buster seeks“someone wellmannered, nice, outgoing,personable, cooperative,helpful, and good with interviews.”

Since her arrival in the United States,“she has grown,changed and become more confident,”Buster reports.

Yet the essential Catherine Ndereba has remained thesame,which her chiropractor,Dr. Johnny King Marino,believes is what is “special”about her.“She hasn't letsuccess alter who she is.” Like Buster,Marino cites herbeauty, her“energy, her glow,”expressed in“her smile,how she carries herself”—as if “walking around witha white light.”

Still,Ndereba is practical. She knows that to excel in hersport, she needs the work ethic that her spartanchildhood in Kenya instilled in her.

A coach advised her after she finished high school that ifshe wanted to succeed, she had to have discipline,advice she passes on to other runners and continuesto follow.

Within that “white light” resides an iron-willed woman.Her small, light frame holds a powerful resolve.As Busterexpresses it, it's “hard to imagine someone so delicatecan be so tough.”Marino agrees, admiring her ability towithstand pain.

Her coach, El Mostafa Nechchadi, himself a highlysuccessful distance runner,who, like his protégé,wonthe Philadelphia Distance Run, recalls a 7x2000 meterworkout in the heat of summer.

“Because of the heat, at the fifth one, I asked her to stopand skip the other two remaining. I saw her getting tiredand the heat affect[ing] her workout but Catherineinsisted [on] finish[ing] all of them.That showed me thatshe is a hard worker when it comes to her training.”

Indeed, she can weather not only the physical pain ofworkouts but also disappointments and setbacks.Herresponse and what she wants others to remember:“topersevere through difficulty and not give up.”Passedover for the Kenyan Olympic team in 2000, as Bustermentions in theWinCatherine trailer,Ndereba becameeven more determined to succeed and silence anydoubters. She set a world record in the 2001 ChicagoMarathon with a stellar 2:18:47–“my most memorablerace,” she says.

Even when she misses victory, she remainsphilosophical.Marino remembers that when askedabout winning silver instead of gold in Beijing, shecalmly stated that it was“God's plan.”This is not to saythat she won't continue stretching her limits.“I saw in

PhotoCourtesyBruceWodder/CompetitorGroup

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 23

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24 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

her eyes,”Nechchadi says,“that she was striving to havegood results.”As Marino confirms, she has the bearing ofa“champion by birth.”

As successful as she has been in her sport, she remainsgrounded.Giving back to her community is not just acliché.Ndereba hopes to start a school in Kenya to givestudents the opportunity to focus on academics whilealso developing their athletic talents. Students will paywhat they can afford or will attend free if they don’thave the money for tuition.

She also remains in close touch with her family.Whenpossible, her husband,Anthony Maina, and daughter,Jane, join her in the United States, but even if school andwork responsibilities keep them in Kenya, they are afamily of committed Christians, bound together by theirfaith.Thus, she is fully confident that she can entrustthem to God's care when they are apart.

An athlete who has earned the title “the Great, ”one whocan easily afford to leave household chores to others isnot afraid to be seen, as in theWinCatherine trailer,helping prepare a meal or scrubbing running shoes andhanging clothes on a line outdoors.

In public, too, she remains connected to others. Shewillingly signs autographs for admirers, her genuinesmile lasting through photo after photo that people askto have taken with her. She expresses surprise andwonder at “how many older runners still compete” inthe United States, and encourages each of them,regardless of pace.

How long will she continue running? Boston is on herschedule this year—a race that she has won four times.She remains healthy, says Marino, even at 37, over eightyears after her world record performance, and with herwin in the 2009 Philadelphia Distance Run (now theRock and Roll Philadelphia Half Marathon) in 1:09:43,she shows no signs of slowing down.

“Often,” says Marino,“older athletes, especiallyprofessionals, become wiser about training, knowingbetter how to maintain their health.”They know theirbodies, know when to push and when to hold back. In2012, the next Olympic year,Ndereba will turn forty. It isno longer unusual for athletes well into their forties tobe competitive against their juniors.

Nechchadi takes a common-sense approach to hertraining.Having, learned from overtraining in hisyounger years,when the high mileage that he ranproved too much, leading to injuries. As a resultNechchadi added,“when I train my athletes, I alwaysmake sure that they will not end up with the samemistake.”

Thus,Ndereba's mileage, at 75-100 miles per week, ismoderate compared to that of many elite runners. Itincludes, says Nechchadi “quantity and quality, but nottoo much,”advice he passes along to other runners aswell.“An athlete should train hard and be patient.Do not overdo it because the results will come with thetime,”he counsels.

“Train hard and be patient”—the hallmark of Ndereba'sown outlook has roots in her faith. She quotes and livesby words from Isaiah 40:“They that hope in God willrenew their strength; they will soar as with eagles'wings;They will run and not grow weary,walk and notgrow faint.”

Train hard and be patient. Trust in God. Perseverethrough difficulty. These core values have guided herrunning and her life, the same values perhaps thatfortifiedWashington's soldiers during that long-agobitter winter on Ndereba’s Philadelphia area trainingground,Valley Forge, values we can discover in ourselvesat our finest moments. Small wonder,Catherine Nderebahas emerged as a hometown favorite.

Diane McManus, a free-lance writer and editor, teaches college writingand is available for consultation on writing/editing projects. She can bereached via e-mail at [email protected] blog,http://initforthelongrun.blogspot.com, reflects her interests inrunning, swimming,poetry, and occasional forays into politicsand baseball.

Photo

Courtesy

BruceWodder

/Competitor

Group

For more information aboutWinCatherineand how they can help, readers may go to

www.WinCatherine.com

Page 25: April/May 2010 Liberty Sports Magazine

>> November 7, 2010>> 10K run and 2 mile bridge walk>> Ben Franklin Bridge 8:30am>> Largest 10K in the Tri-State Area>> Register at runthebridge.org

COOPERNORCROSS

to benefit

Serving individuals with disabilities since 1968

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Page 26: April/May 2010 Liberty Sports Magazine

26 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

If you have been

following recreational

cycling over the past 12

months, you’ve probably

encountered these

words, and most likely

have no idea what they

mean. Except when held

in Switzerland, they

have nothing to do with

a very large pot filled

with molten cheese…

Gran Fondo is an Italian term that more or lesstranslates to “Big Ride”; in practice they arehybrids between long distance recreationalcycling events (such as centuries) andcompetitive events (such as road races).The equivalent word in French is Cyclosportif;the Brits, Flemish, and Dutch callthem Cyclosportives.Gran Fondos are not races in the traditionalsense, but they go well beyond the scope ofmost recreational rides. First and foremost isthe atmosphere; Gran Fondos are Italianfestivals of cycling and community that canlast for several days.Next is the fact that they typically are timed;either the entire course or specified keysections. The better organized events employelectronic chip timing. There is usually anupper time limit to complete the course, andthe front runners are often “competing” forexclusive prizes.Gran Fondos are cycling’s equivalent ofrunning’s marathon; as with the 26-milerunning event, rather than racing otherparticipants, most participants challengethemselves in a personal battle against thecourse, the distance, and ultimately the clock.While some faster riders will push the pace and

try to win, the majority of participants arehappy to complete the challenge withinthe allotted time.The third distinction is that they are massedstart; Gran Fondo participants experience theorganization, atmosphere, and challenges of aprofessional race while riding with friends attheir own pace. Riders are lined up withinelaborate venues closed to vehicular andpedestrian traffic, and are started amid muchpomp and circumstance. They ride through thebarricades, and past the announcers; thescenario is repeated at the conclusion of theride, with spectators lining the course inbetween. It is far more exhilarating than a localfun ride or race held in the middle of nowhere.If you show up late, you may or may not beallowed out on the course, but either way,you will have missed a major part ofthe experience.Fourth, the courses are challenging, oftenfeaturing mountains, long climbs, or otherdifficult conditions. Many of the most popularand prestigious Gran Fondos and Cyclosportifstake place on courses that comprise classicprofessional races. Depending on the event,roads may be closed or open to normalvehicular traffic, but most courses are wellmarked and marshaled. Riders are able to usefeed zones positioned along the route;mechanical and medical support arealso provided.There are even a few multi-day events;London-Paris gives its participants a Tour deFrance like experience; 300 riders ride morethan 100 miles on 3 consecutive days,culminating with a trip down the Champs-Élysées, which is closed to traffic for thepeloton’s arrival.Fifth, these events are immensely popular;many of the events are monuments, havingbeen organized annually for decades. Don’texpect to wait to see what the weather forecastlooks like before you commit; field limits aremost often reached during pre-registration;some events sell out in a matter of hours.L’Etape du Tour, held each July over amountainous stage of that year’s Tour deFrance, offers places to 8,500 riders; the field isalways full. The Amstel Gold Race in theNetherlands hosts 18,000 participants incyclosportives of varying distances over therace route the day before the professional race.After completing the ride, participants aregenerally not in a rush to get home. Events

What is a Gran Fondo?By Brian Ignatin

Photo

Courtesy

ofColnago

Gran

Fondo

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 27

typically feature finish line festivals includingentertainment, an expo, and food. The bestevents offer multi-course hot meals, overwhich you and your friends can regale eachother with tales of glory. Some organizers evenoffer shower facilities and post-ride massage.While there are hundreds of such events eachyear in Europe, up until 2007, there was onlyone European style event held in the US. Nowin its 11th year, the Univest Grand PrixCyclosportif is an integral component of theUCI sanctioned Univest Grand Prix weekend,held annually each September in Souderton,PA. Participants get the bonus of watching thepros tackle the same course following theirride from the luxury of a VIP tent.In a similar model, the US Air Force CyclingClassic offered recreational riders theopportunity to complete up to 7 laps of their12.5 km closed circuit prior to the pro race thatwas founded in 2008.2009 finally saw the introduction of the termGran Fondo into the vernacular of Americancycling. The Gran Fondo Colnago San Diegoon March 1st started the movement. True to itsItalian roots, the event was sponsored byColnago, Campagnolo, and San Diego’s LittleItaly Association, amongst others.October saw an event upholding anotherEuropean tradition; naming an event in honor

of the local rider turned professional hero.Levi’s (as in “Leipheimer”) Gran Fondo inSanta Rosa, CA gathered internationalattention. More than just the namesake, Leviwas actively involved in the management ofthe event, and personally designed the routes.Capitalizing on the initial success of 2009, the2010 Gran Fondo calendar is quite robust. TheGran Fondo Colnago has grown to a 3 eventseries: San Diego (March 7), Philadelphia(August 8), and Los Angeles (October 24). TheUS Air Force Crystal Ride returns on June 13,the Univest Cyclosportif is on September 11,and Levi’s Gran Fondo is on October 9. TheCenturion series has events scheduled inColorado, Wisconsin, and California, while theTour of California has Gran Fondo like eventsscheduled in April on the routes of two of theirstages which the pros will tackle in May.On top of this, dozens of other events havebeen announced that incorporate the term“Gran Fondo” in their names. While some ofthese will be Gran Fondos or Cyclosportives inthe true sense of the word, others will not.Some events, such as the Tour de Tucson, havebeen pillars of the recreational cyclingcalendar for decades, and offer many of thefeatures of a Gran Fondo, without toutingthemselves as such.

To confuse things further, USA Cycling hasgotten into the game, and is allowingpromoters to organize races under thenomenclature “Gran Fondo”; these will betrue sanctioned races, but are also opento unlicensed riders.For the moment, participants need to exercisea bit of caution, and manage their expectations.Just because an event is billed as aCyclosportive or a Gran Fondo, doesn’t meanthat the event will conform to the standards theterm implies. While some of these events willprove to be worthy of the designation, otherswill not. Though they may fall short, they stillmay prove to be excellent, well organizedevents, but just might not live up to theatmosphere or heritage of aEuropean style event.Only time will tell which events will evolveinto monuments, and which ones will languishin obscurity. Nonetheless, this all makes for amovement. which is the next big thing; it is anexciting time to be an American cyclist!

Brian is a former road and track racer withinternational experience. He is a veteran of L’Etapedu Tour and London-Paris. Brian has been involvedin event management for more than 20 years, and isthe Cyclosportif Director of the Univest Grand Prix,and the Event Director for Gran FondoColnago Philadelphia.

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28 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Mike Kuhn and Ray Adams have adaunting task ahead of them. They’vetaken it upon themselves, with thesupport of The Outdoor ExperienceOrganization, to create the TransylvaniaEpic, the first week-long mountain bikestage race in the USA. The logistics oforganizing seven days of fully supportedracing with prize money, sponsorships,national advertising, and different world-class trails can be difficult. To do it in astate that, on the surface is notrecognized the magazines and publicopinion as a mountain bike destinationwhen compared to legendary places likeMoab, Utah or Fruita, Colorado is askingfor an uphill slog. Fortunately, what theydo have is a stellar network of trailscreated from 400 years of westerncivilization with its, logging, mining, warand dedicated trail building by hundredsof volunteers.

During the early colonization of NorthAmerica, there was one great barrier towestern expansion, a low but incrediblydifficult to navigate range of denselyforested mountains that came to be

known as the Appalachians. Theyintimidated early settlers and preventedanything less than a serious expeditionfrom piercing their interior. Dark dankforests and Native American hostilities tointruders curtailed any early thoughtsabout manifest destiny.

From the moment the Appalachiancurtain was pulled aside and the greatmountain ranges of the west werediscovered, their grandeur turned theonce nightmarish Appalachians intonothing more than a windowsill. Thevertigo inspired awe of the westernheights have relegated the East CoastMountains to an undeserved second tieras a place for serious outdooradventures. 650 million years ago theAppalachian Mountain Range ran rightthrough the center of Pennsylvania andsince then has crossed paths with manymountain bikers such as Kuhn andAdams. Mountain bike racers first, theyhave now turned their attention topromoting what they see as a regionthat deserves much more respectthan it receives.

To honor the central region ofPennsylvania they have taken the cue ofother successful mountain bike stageraces held in places like Canada’s BritishColumbia and the German Alps. Whilethose places offer majestic views frommountain top to mountain peak, theracers of Transylvania Epic will ride belowthe canopy of dense Eastern hardwoodforests, where lush ferns stand thigh highand the mountain laurels createcanopies to tunnel through.

Much of the central region ofPennsylvania tends to be rural with largeforests, state parks and game lands thatkeep the maps of the SusquehannaValley mostly green. The TransylvaniaEpic relies heavily on the Bald Eagle andRothrock state forests for five of theseven stages. The Seven Springs BoyScout Camp located in the middle of thetwo forests will be race headquarters.Those five stages will include trails thatare regularly featured in the oldestrunning 100 mile mountain bike race, theWildernes 101, sections of the 2005Single Speed World Championships, andtrails designated as ‘Epic’ by theInternational Mountain Bike Association.The region has a long history oflegendary mountain bike racing andriding. This section of the Appalachians isknown for ribbons of trail sprinkled withrocks, roots, and mountain laurels.

To change things up there will be twodays where a shuttle to the start line willbe required. One of those days willjourney to the Raystown Allegrippis trailsystem. Raystown is a recent addition tothe riding options of central PA. Unlikemost of Pennsylvania’s rocky andtechnical trails, Raystown has 35 miles ofpurpose-built trail intended to be buffand full of flow. The result is a day of on-the-gas riding around Raystown Lake.“Allegrippis is a fast and fun rollercoaster ride. We are excited to show offthis trail system to Trans-Sylvaniacompetitors, especially since it is sodifferent from the majority of the other

Photo

Courtesy

ofAbram

Landes/A

.E.Lan

desPhotography

Page 29: April/May 2010 Liberty Sports Magazine

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 29

trails you’ll find here,” says Kuhn.

The other day that breaks the mold of thestandard stage race format is the Super-Dday in R.B. Winter State Park. A Super-Drace is a downhill style event that isfriendly to cross country bike racers butgives the downhill inclined riders a chanceto shine. Racers will ride to each of the fivestarts at a pleasure pace before rippingdown the hills and regrouping. At the endof the day they will have completed 30miles of group riding and will have had achance to bond between timed sections.

The Transylvania Epic shakes up thestandard race format in other ways, too.Unlike other stage races, the format ofthe Trans-Epic will allow the riders tosleep in the same bed every night.Logistically that allows the promoters tosave costs while creating a more relaxedatmosphere for participants. The result isa race where an entrant can bring afamily to an event that usually excludesthem due to traveling each day fromone race start to the next.

According to Kuhn “Our home-basecampground offers numerous amenitiesincluding lodges, a swimming pool, a fulldining facility and is a convenient driveto State College, home of Penn StateUniversity, where you’ll find all the varietythe largest city in central PA can offerincluding a whole host of food andlodging options.”

That concept is one of many uniquefeatures they have brought to stageracing. With seven stages from 11 to 45miles, Kuhn and Adams expect riders toactually have time to relax between daysand enjoy any company that comes withthem. Also, to give spectators a chanceto catch racers on course, there will beschool buses to shuttle them around tosee some racing action at key spots. Thepromoters are further mixing up theevent and it’s categories with theinclusion of a Corporate Team division. Inthat category, up to six people can beon a team, but only the top threefinishers of each day have their timecounted. That allows teammates to takedays off or show up late and take overfor someone who couldn’t do all sevendays. Their goal is to make the

Transylvania epic the most spectatorand family friendly stage race whilekeeping the single loop format ofother stage races.

One last innovation the promoters havebrought to the stage race is a cost thatis much lower than any other stage racein the western hemisphere. A participantcan chose from the $849 basic racepackage to $1299 for all amenities. Thatmight seem like a chunk of change, butwhen compared to many races thatcharge $1800 or more for the simplestpackages, the Transylvania Epic turns outto be a huge bargain.

With the support of The OutdoorExperience Organization, a Pennsylvanianon-profit organization, the crew puttingtogether the Transylvania epic havedesigned a world class event. The uniquefeatures of Pennsylvania riding willsurprise people who have never ridden inCentral PA and the race format might seta new standard for what vacationingadventurers can expect. To learn morevisit www.transylvaniaepic.com. We’llreport on the event daily atwww.LibertySportsMag.com.

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ADVENTURE RACING

EVENTS

AprilApr 10. GOALS Navigation Clinic.9:00 AM. Hibernia County [email protected]. 866-338-5167www.goalsara.orgApr 11. Classic Harley-Davidson CushionPeak Adventure Race South Mt. [email protected]. 610-775-4614.www.makebreak.comApr 17 Tryad Adventure Challenge 2.9:30 AM. [email protected]. www.tryad-pt.comApr 24. Yough Extreme Adventure RaceMountain Bike. 25 mile Trek, 20 mileKayak, 9 mile optional, 140’ rappel.8:00 AM. Ohiopyle State Park.www.americanadventuresports.comApr 25. Michaux Endurance Series -Michaux Maximus. 10, 25 & 50 miles.9:00 AM. Michaux State Forest..www.racemichaux.comApr 25. The Savage Sprint Race.8:00 AM. [email protected]. www.goalsara.org

MayMay 15. Tryad Adventure Challenge 3.9:30 AM. [email protected]. www.tryad-pt.com

CYCLING

EVENTS

Cycling - Mountain and Cross

OngoingFeb-Oct.MTB on the Pennypack Trails.Tues, 6:30 PM. Pine Road [email protected]. www.phillybikeclub.orgFeb-Dec. Bikesport Mountain Bike Ride.Sun, 9:00 AM. Green Lane (Knight Road)parking lot. [email protected]

AprilApr 3. PAValleys.com MASS Team [email protected] 11. Bike Line Race at Fair [email protected]

Apr 11. The Bike Line Spring XC OpeningRace. 7:30 AM. www.bikeline.comApr 17. Rally in the Valley8:00 AM. Wissachickon [email protected] www.phillymtb.orgApr 18. Hibernia Mountian Bike Duathlon.12 mile. Hibernia County Park nearCoatesville PA. [email protected] 18. Tour de Tykes Weekend.8:00 AM-5:00 PM. [email protected] 25. Greenbrier Challenge AMBC &MARC Championship Race. MTB Race.8:00 AM. Boonsboro. www.bikereg.com

MayMay 2. Escape from Granogue.8:00 AM. Granogue [email protected] 2.Wawayanda Spring CleaningMTB Race. 8:00 AM. Wawayanda StatePark Hewitt NJ. [email protected] 8. On the Rocks at French Creek.8:00 AM. French Creek State [email protected] 13-16. MTB Endurance Camp andTrans-Sylvania Epic Preview 9:00 AM.State College, PAhighspeedcycling@gmail.com717-350-1029.www.TransSylvaniaEpic.comMay 15. Cascade Classic MTB Race.8:00 AM. www.masuperseries.comMay 21. Dirtrag Dirtfest MTB Festival.8:00 AM. Raystown Lake IMBA Trails.www.bikereg.comMay 23. Iron Hill Challenge. 8:00 AM.Iron Hill Park. [email protected] 23. Tymor Park Challenge MTB Race.8:00 AM. Tymor Park. [email protected] 30-Jun 6. The Trans-Sylvania EpicMTB Stage Race. 9:00 AM. State College,PA TransSylvaniaEpic@gmail.com.717-350-1029.www.TransSylvaniaEpic.com

Cycling - Road

OngoingFeb-Oct. Northwest Philly Rides: Start timesvary. Sat & Sun. Northwest Philly. [email protected] phillybikeclub.org

Feb-Oct. Bikesport Fast-paced Road BikeRide. 40-50 miles. Sun 8 AM [email protected] www.bikesportbikes.comFeb-Oct. Mid-Atlantic MultisportClass: Ladies Night Indoor Cycling.Mon, 7:45 PM-8:45 PM.Upper Main Line YMCA.610-644-0440info@midatlanticmultisport.comwww.midatlanticmultisport.comMar-Dec. High Road Cycle Recovery andDevelopment Rides. Sat, 9:00 Am.Wayne and Doylestown stores.www.twileysports.comMar-Dec. High Roads Training Rides.Tues, 5:30 pm.Wayne and Doylestown stores.www.twileysports.com

Mar-Apr. Mid-Atlantic MultisportClass: Ladies Night Indoor Cycling.Mon, 7:00 - 8:00 PMUpper Main Line YMCA.610-644-0440info@midatlanticmultisport.comwww.midatlanticmultisport.comMar-Apr. Lake Ontelaunee Time Trial Sat.www.pacycling.orgMar-Dec. Bikesport Free Fix-a-flat Clinic.1st Sat, 9:30 AM. [email protected]. Cadence Outdoor ClimbingClass. Mon, 6:00 - 7:30 PMCadence Cycling & Multisport,[email protected]/training/schedule/classes/Apr-Aug. Bikesport Friday Morning RoadBike Ride for Women 25-40 miles.Fri 9:15 AM. [email protected]. Cadence State CollegeTraining Camp. 12:00 PM.csandberg@cadencecycling.com215-508-4300www.cadencecycling.comApr-Dec. Thursday Night Training [email protected]. Cadence Outdoor TacticsClass. Mon, 6:00 - 7:30 PMCadence Cycling & [email protected]/training/schedule/classes/

SPONSORED BY

CALENDAR OF EVENTS

The Performance Lab, Powered By Rothman Institutevisit www.theperformancelabnj.com

for more information about

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 31

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32 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

May-Aug. Tuesday Night 24-7Fitness Pro-AM Series.Tues, 7:30 PMValley Preferred Cycling [email protected]

AprilApr 3. Hell of Hunterdon. 79 Miles.9:00 AM Lambertville, [email protected] 267-744-4538www.hellofhunterdon.comApr 3-4. Philly 2-Day Cycling Classic.Fairmount Park. www.phillyracing.orgApr 10. Mount Joy Road Race.Florin Church of the Brethrenwww.proamcycling.com/events.htmApr 10. Princeton 115k.www.njrando.comApr 10. Princeton 200K. PrincetonForrestal Village. www.njrando.comApr 10. Tour of the Battenkill. 8:00 AM.info@tourofthebattenkill.com.518-275-6185.www.tourofthebattenkill.comApr 17. Ocean to Bay Bike Tour ofCoastal Delaware Bethany Beach.Garfield Parkway and the Boardwalk.302-539-2100.www.TheQuietResorts.comApr 18. Girls with Gears: Women’s Cy-cling. 7:00 AM Limerick Community [email protected] www.carolforheart.orgApr 18. Lower Providence Criteriumwww.pacycling.orgApr 24-25. Farmersville Road RaceBicycle Stage Race 2-days 3-stages.Ephrata Area. www.allthatisgood.orgApr 24. Guy’s Bicycles Free BikeMaintenance Class. 10:00 -11:30 [email protected]. www.guysbicycles.comApr 24. State Police Benefit Ride. 18, 25,50, 62 miles. 8:00 AM. Hershey, PA.717-761-5109. [email protected]

Apr 24-25. Tour de Ephrata Stage Race.Ephrata,PA. www.redroseraces.comApr 25. Cranbury 200K. Former PNCBank Parking Lot. www.njrando.comApr 25. Fools Classic. 72 Miles.9:00 AM. Doylestown, [email protected] 267-744-4538www.foolsclassic.comApr 25. Rotary River Ride. 8:00 AM.215-643-2046. www.horshamrotary.orgApr 25. Jason Gundel Claymont Classic.Claymont, DE. [email protected]

MayMay 1. Clinic: Cycling Shoes & Pedals.7:00 PM. Bikesport. [email protected] www.bikesportbikes.comMay 1. Turkey Hill Country Classic.Washington Boro. www.allthatisgood.orgMay 2. Bike Ride for Habitat 2010;Spencer Martin Memorial. 30 Mile.8:00 AM. Penn State, [email protected] 570-820-8002www.bikerideforhabitat.orgMay 2. Memorial Hall Criterium.Fairmount Park.racedirector@quakercitywheelmen.org.www.quakercitywheelmen.orgMay 8. Bike to the Bay CyclingFundraiser. 5, 10, 33, 66 & 100 milesloops. 6:30 AM. [email protected] 8. Princeton 300K. PrincetonForrestal Village. www.njrando.comMay 8. Quad County Metric Bike Ride.8:00 AM. Green Lane Park.centuries@suburbancyclists.org215-234-0170.www.suburbancyclists.org/quadcounty.aspMay 8. Unionville Race of the Hearts.www.pacycling.orgMay 9. Habitat for Humanity Race.www.mlcycling.comMay 15. Rotary 100 Bike Tour. 25, 50,64 and 100 mile. 7:00 AM.Burlington Township High Schoolbiketour@rotaryburlington.org.609-234-7858.www.rotaryburlington.org

May 15. Smoketown Airport Criterium.pa.christiancycling.com/race/May 16. Bike MS: Crankin' for a Cure2010. 30 or 60-mile. 8:00 AMMiddletown, [email protected], ext. 27www.crankin4acure.orgMay 16. Conestoga Challenge RoadRace. www.allthatisgood.orgMay 16. Fawn Grove Roubaix StyleBicycle Road Race. www.allthatisgood.orgMay 19. Ride of Silence. 10-12 miles7:00 PM. [email protected] 21. National Bike to Work Day.7:00 PM. Bikesport. [email protected]/events/bikemonthMay 21-22.Wilmington Grand PrixRoad Race. 8:00 AM-6:00 PM.wilmgrandprix.comMay 22. 75 Miles of Mon-Tour Bike RaceSoccer Park. 570-271-0225www.montour75.comMay 22-23. Bike MS: Coast the CoastRide 2010. 8:00 AM.www.nationalmssociety.orgMay 23. Bloomsburg Town ParkCriterium. www.dutchwheelman.comMay 23. Downtown Erie Criterium.bezzacycling.comMay 23. Greater Philadelphia Area Tourde Cure. 15, 35 & 63 mile. 8:00 [email protected]/greaterphilatourdecureMay 23. Vacamas 3rd Annual Bike Ridefor the Children Mountain Avenue SportsComplex. www.vacamas.orgMay 25. Pinelands Triple Loop Bike Ride.8:00 AM. [email protected] 25. Rotary 100. 25 50 64 and100 miles. Burlington Twp High [email protected] www.rotaryburlington.org

May 31. Tour of SomervilleSomerville, NJ. www.tourofsomerville.org

MULTISPORT:TRIATHLON ANDDUATHLON

EVENTS

OngoingFeb-Oct. Cadence Essential Freestylefor the Triathlete: TechniqueThurs, 6:00PM-7:00 PM.Cadence Cycling & [email protected]/training/schedule/classes/Feb-Mar. Cadence Spring TriathlonClass: Triathlon Essentials:Advanced Skills and EfficiencySat, 7:30 AM-8:30 AMCadence Cycling & [email protected]/training/schedule/classes/Feb-Apr. Mid-Atlantic MultisportClass: Triathlon Swimming.Wed, 9:30- 10:30 AMUpper Main Line YMCAinfo@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.comFeb-Oct. Mid-Atlantic MultisportClass: Triathlon SwimmingThurs, 7:00 - 8:00 PMUpper Main Line YMCAinfo@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.comApr-May. Cadence Spring TriathlonClass: Advanced Triathlon Skills:Increase Your LT. Sat, 7:30 - 8:45 AMCadence Cycling & [email protected]/training/schedule/classes/

AprilApr 10. Doylestown Duathlon 5K Run,30K Bike, 5K Run. Lake Nockamixon StatePark at the [email protected]. www.doylestowndu.comApr 17. Stroke Spin and Stride TriathlonClinic. 9:00 AM. Peddie [email protected]. www.peddie.orgApr 25.West Deptford RiverWindsTriathlon/Duathlon Sprint Triathlon: 375ydpool swim, 14.5 mile bike. 5k runSprint Duathlon: 2 mile run, 14.5 mile bike5k run. AquaVelo: 375yd pool swim &14.5 mile bike. 7:15 AM.RiverWinds Community [email protected]. 609-440-0722www.wdnjtriathlon.org

MayMay 2. 20th Annual Make-A-Wish Kids'Triathlon. Silver Spring, MD. 7:[email protected]. makeawishkidstrimd.orgMay 2. Bassman Spring Aquabike.Swim .35 mile, Bike 29 milesBass River State Forest - Absegami [email protected]. 347-276-7523www.citytri.com/bmtrispring.htm

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Page 33: April/May 2010 Liberty Sports Magazine

May 2. Bassman Spring DuathlonRun 4.1 miles, Bike 24.9 miles, Run 4.1miles. Bass River State Forest - AbsegamiLake. [email protected]. 347-276-7523 www.citytri.com/bmtrispring.htmMay 2. Bassman Spring Triathlon.Bass River State Forest - Absegami [email protected]. 347-276-7523www.citytri.com/bmtrispring.htmMay 2. Indian Valley Y YouthTriathlon. Age 7-10: 75 Yard PoolSwim, 1 Mile Bike, 0.5 Mile Run Age11-14: 175 Yard Pool Swim, 3 MileBike, 1 Mile Run. 9:00 [email protected] 8. New Jersey DevilmanTriathlon Half Lite 50: 0.80 MileSwim, 40.3 Mile Bike, 8.8 Mile RunSprint: 0.4 Mile Swim, 20.5 MileBike, 4 Mile Run. 8:00 AMCumberland County [email protected] 8. SCU Quad County Metric. 10,21, 31, 45, 53, 68, or 76 miles8:00 AM Green Lane Park, Green Lane,PA. [email protected]/May 15. Jersey Shore Women OnlySprint Triathlon. Swim 1/3 mile, Bike 10miles, Run 3.1 miles.Berkeley Island County Park - Toms [email protected] 15. Upper West Branch Triathlon.Run 4.4 miles, Canoe or Kayak 5 miles,Bike 15 miles. 10:00 AMCurwensville [email protected]/Triathlon.htmMay 16. Cascade Lake Triathlon &Duathlon. 1.5 Mile Run, 14 MileBike, 3.1 Mile Run. 7:00 AMCascade Lake [email protected] 16. Jersey Shore Sprint Triathlon. -Men Swim 0.3 mile, Bike 10 miles, Run3.1 miles. Berkeley Island County Park -Toms River. [email protected] 20. Cadence Essential Freestylefor the Triathlete: Functional Strength& Power. 5:30 - 7:00 PM CadenceCycling & [email protected]/training/schedule/classes/May 22. 2010 Harryman Triathlon9:00 AM. Harriman State Parkinfo@genesisadventures.com.203.232.9615www.genesisadventures.comMay 22. 7th Annual got the Nerve?Triathlon. 12:00 AM. Mt. Gretna [email protected] 22. DACC Reverse Sprint Tri.Run 3.1 miles, Bike 16 miles, Swim 300M.8:30 AM. Danville Area CommunityCenter. [email protected] www.thedacc.comMay 22-23. Black Bear Triathlon.Beltzville State Park, PAwww.cgiracing.com

May 26. Tri for Our Veterans III1/4 Mile Swim, 12.3 Mile Bike &3.1 Mile Run. 7:30 [email protected]

RUNNING

EVENTS

OngoingFeb-Aug. Manayunk Running ClubTues, 6:30-PM 9:00 PM. Bryn MawrRunning Co. [email protected]. Jenkintown Running Co. GroupRun. Wed, 6:00 PM. 416 old york [email protected] 215-887-2848www.jenkrun.com

AprilApr 3. 19th annual D&R Canal Watch5k Fun Run and 1 mile Walk10:00 AM. www.canalwatch.orgApr 3. Mt Penn Mudfest 15k Trail Run10:00 AM. [email protected]. www.pretzelcitysports.comApr 3. Robot 5K Run/Walk 20109:00 AM. [email protected]. www.races2run.comApr 3. Ship Bottom Spirit for [email protected]. 609-978-1397Apr 10. Garden Spot Village Marathon.26.2 Mile. 8:00 AM Garden Spot Village,PA AWitkowski@gardenspotvillage.org717-355-6000www.GardenSpotVillageMarathon.orgApr 10. Metro Dash. 12:00 [email protected] 10. Parkway Dash 4 Diabetes 5K runand 2.5K walk. 4:30 PM. 610-431-5000www.chestercountyhospital.orgApr 10. Run with Eagles 5K. 9:00 [email protected] 10. Stroehmann Bakeries WalkAgainst Hunger 2010. 8:00 AMPhiladelphia Museum of [email protected]. 215-769-0659www.hungerwalk.orgApr 10. UpGrade Lifestyle 10KNorthwestern Lehigh Middle School610-533-1141www.upgradelifestyleinc.comApr 10. YMCA Spring Forward 5k10:00 AM. [email protected] x19www.pretzelcitysports.comApr 11. 3rd Schuylkill Mile Time Trial1 Mile. 9:00 AM. Schuylkill River ParkTrail, Philadelphia. [email protected]. www.miletrial.orgApr 11. 5 & Dime 5 & 10 mile9:00 AM. Hatfield Community Park, PAwww.active.comApr 11. Cherry Blossom Run. [email protected] 11. Legs Against Arms 5K. 8:30 AMSt. Joseph's University, Philadelphia, [email protected] 215-765-8703www.legsagainstarms.org

Informational Meetings

BUCKS COUNTYBucks County Free Library150 South Pine StreetDoylestown, PA 18901Monday, April 19 – 6:30 PM

DELAWARE COUNTYBryn Mawr Running Company13 East State StreetMedia, PA 19063Tuesday, April 20 – 6:30 PM

CHESTER COUNTYDowningtown Running Com-pany135 East Lancaster AvenueDowningtown, PA 19355Wednesday, April 21 – 6:30 PM

PHILADELPHIA COUNTYCrowne Plaza Hotel1800 Market StreetPhiladelphia, PA 19103Thursday, April 22 – 6:30 PM

CHESTER COUNTYWest Chester MunicipalBuilding401 East Gay StreetCouncil ChambersWest Chester, PA 19380Saturday, April 24 – 10:30 AM

MONTGOMERY COUNTYAbington Memorial Hospital1200 Old York RoadBeardwood AuditoriumAbington, PA 19001Monday, April 26 – 6:30 PM

PHILADELPHIA COUNTYChestnut Hill Hospital8835 Germantown PikeBoard RoomPhiladelphia, PA 19118Wednesday, April 28 – 6:30 PM

MONTGOMERY COUNTYThe Runaway Success305 Second AvenueCollegeville, PA 19426Thursday, April 29 – 6:30 PM

BUCKS COUNTYHoly Family University1 Campus DriveRoom 242Newtown, PA 18940Saturday, May 1 – 10:30 AM

BUCKS COUNTYHealth &Wellness byDoylestown Hospital, formerlyknown as The Lab Fitness +Spa847 Easton Road, Rt. 611Warrington, PA 18976Monday, May 3 – 6:30 PM

DELAWARE COUNTYCycle Fit320 South Chester RoadWallingford, PA 19086Thursday, May 6 – 6:30 PM

PHILADELPHIA COUNTYOmni Hotel atIndependence Park401 Chestnut StreetPhiladelphia, PA 19106Saturday, May 8 – 10:30 AM

KICKOFF PARTY – BUCKSCOUNTY AREA(RUN & WALK)New Hope Winery6123 Lower York RoadNew Hope, PA 18938Wednesday, May 12, 2010Information Meeting – 6:00 PMKickoff Party – 7:00 PM

KICKOFF PARTY –PHILADELPHIA AREA(ALL SPORTS)Great American Pub123 Fayette StreetConshohocken, PA 19428Thursday, May 13, 2010Information Meeting – 6:00 PMKickoff Party – 7:00 PM

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 33

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34 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Apr 11. Ryan’s Quest Dash for Duchenne 5K9:00 AM. [email protected]. www.ryansquest.orgApr 15. Third Thirsty Thursday #1 5k7:00 PM. [email protected]. www.pretzelcitysports.comApr 17. 5K Run for Clean AirMartin Luther King Drive (West River Drive)[email protected] ext. 11www.cleanair.org/5k2009Apr 17. Asbury Park Half Marathon. NJ8:30 AM. [email protected] 17. Building Tomorrows 5K. [email protected] 17. Gener8tion Run 3:00 PM8K Run or 0.8K Walk. Please TouchMuseum, [email protected] www.gener8tionrun.comApr 17. Jersey Shore Relay Marathon8:00 AM. [email protected] 17. Run for Aaron 5K & 1 Mile Walk.9:00 AM. Our Lady of Pompeii Rosary [email protected]. www.runforaaron.comApr 18. 5th Annual Valley ForgeRevolutionary 5-mile Run. PA. 8:30 AMValley Forge National Historical [email protected] 610.834.7993www.revolutionaryrun.orgApr 18. CheltenhamPhys Ed 5K-The Runfor Jake. 5K & 1 Mile Fun Walk. 8:30 AMElkins Park PA. [email protected] 850 9259 www.active.com

Apr 18. Live Earth Run For Water [email protected] www.runforjake.comApr 18. National MS Society Walk. NJ9:00 AM. [email protected] 18. Stateliner Spring Classic [email protected] 18. STRIVE FOR 5 Bridgewater’s 5KSpring Fitness Challenge. 9:00 AMPrince Rodgers Complex. [email protected] 18. Unite Half Marathon at Rutgers8:30 AM. Rutgers [email protected]. 856-468-0925www.unitehalfmarathon.comApr 21. 5K XC Series Run . NJsites.google.com/site/xxctrailseries/5kApr 23. American Odyssey Relay RunAdventure. PA. Gateway Center301-706-2266www.americanodysseyrelay.comApr 23. Out & Back Party Run 2010. PA5:00 PM. runbmrc.org/bmrcdp6/Apr 24. 2010 Triple Crown Trail RacesMarathon, Half-Marathon, 10K & 5K7:00 AM. White Clay Creek State [email protected]. 302-731-4169www.triplecrowntrailrun.orgApr 24. 3rd Annual NBD 5K Run for LifeBenefitting SIDS. 9:00 AMOwens Memorial Park. [email protected]. www.NBD5K.comApr 24. 5K Run/Walk for a Cure ofChildhood Alzheimer’sLehigh Parkway. PA. 610-390-5602www.raceforadam.orgApr 24. 5th Annual Country Roads 5KCream Ridge Winery. [email protected] ext 143. www.alliesnj.orgApr 24. Clinton Township Country Run. NJ15K, 5K and 1M. 10:00 [email protected]. 908-812-4806www.countryrun.usApr 24. Colonia 5K Classic. 9:00 AMSt. John Vianney Church. www.active.comApr 24. Mommy’s Light 6th Annual 5K &1 Mile Race. PA. 9:00 [email protected]. 610-458-1690www.mommyslight.orgApr 24. Narberth CF Run. PA.9:00 AM. [email protected] 24. Ocean City Half Marathon 2010NJ. 9:00 AMwww.octrirunning.com/event/ochalfmarathonApr 24. Sandy Sprint 5K. 8:30 AMMemorial Hall in Fairmount [email protected] 24. Shady Grove Elementary ‘SpringZing’ 5k. PA. 9:00 [email protected]. 215-816-5128www.springzing5k.comApr 25. 6th Annual Amy’s Fund 5K Run &Fun Walk for Cervial Cancer. 7:00 [email protected]. www.amysfund.orgApr 25. Penn Relays Distance Classic20K & 5K. 7:30 AM. Franklin Fieldwww.active.com

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Page 35: April/May 2010 Liberty Sports Magazine

Apr 25. Safe from the Sun 5K Run. [email protected]. 610-942-3432www.safefromthesun.orgApr 25. Second Annual Univest Capital5K Run. 8:30 AM. Neshaminy Mallwww.uc5k.com/Welcome.htmlApr 25. St. Luke’s Lehigh Valley HalfMarathon. William Allen High School610-434-9133www.lehighvalleyhalfmarathon.comApr 25.Walk MS: Twilight at HeritageShores 2010. 3 Miles 6:00 PMBridgeville [email protected], ext. 27www.delawarewalk.org

MayMay 1. 2nd Annual Muddy Marathon. NJ8:00 AM. [email protected]/site/xxctrailseries/muddymarathonMay 1. 5K Run/Walk for a Cure ofChildhood Alzheimer’s. 10:00 AMLehigh Parkway. www.nnpdf.orgMay 1. Frederick Running Festival 5k.MD. 6:30 AM [email protected] 1. River Towns Marathon & HalfMarathon. Danville, PA www.PAValleys.comMay 1. Trooper Ron’s Run 5K 9:00 AMGlasgow Park 302-893-0177www.trooperronsrun.comMay 2. 31st Annual Blue Cross BroadStreet Run. 10-miles. 8:30 AM.Central High School Athletic [email protected] 215-683-3594www.broadstreetrun.comMay 2. Frederick Marathon.6:30 AM. Frederick Fairgrounds410-605-9381 [email protected] frederickmarathon.orgMay 2. Freedom Steps: 5k Walk/Run forOur Soldiers 2010. NJ. 9:30 AMwww.freedomsteps5k.comMay 2. New Jersey Marathon732-578-1771. www.njmarathon.orgMay 2. Our House 5 Miler. [email protected] 2.Walk MS: University of Delaware2010. 2 1/2 Miles 10:00 AM NewarkDE [email protected] www.delawarewalk.orgMay 5. XTERRA Warwick Park Revenge5k. 7:00 PM. Warwick Park, PAwww.mid-atlanticevents.comMay 8. 5K Run/Walk for MarianneDiNofrio. 9:00 AMwww.active.com/donate/mariannefoundationMay 8. HomeFront Run for Hope 5K10:00 AM. [email protected]. www.lmsports.comMay 8. LVRR Kids Running Series. PAwww.lvrr.orgMay 8. Mrs. Smith’s ChallengeLancaster County Central [email protected]. 717-587-2912lrrclub.org/mrs_smithMay 8. Mudder Mayhem. 9:00 AMEvansburg State Park. www.active.comMay 8. National Run A Mile Day8:00 AM. Edison High School Track, NJ732-710-8836nationalrunamileday.webs.com

May 8. River Towns Marathon & HalfMarathon. Danville Soccer Park, PA570-271-1055. www.rtmarathon.comMay 9. Susan G. Komen PhiladelphiaRace for the Cure Philadelphia Museumof Art www.komen.orgMay 9. The Brian Anderson Memorial 5KRun. 9:00 AM . Washington Lake Parkwww.ba5k.comMay 10. MADdash 5K Run/WalkMack-Cali Business Campuswww.maddash5k.kintera.orgMay 15. 10th Annual Shepherd Lake 5KShepherd Lake - Ringwood State Park, NJwww.ringwoodef.orgMay 15. Broad Street Rerun5 mile run and 1/2 mile kid run8:45 AM. www.broadstreetrerun.comMay 15. Kennett Run 10K Run,5K Run, 5K Walk, PowerRun,1 Mile Kids Run, 1 Mile Fun [email protected] 15. St Joseph the Worker 4 Miler9:00 AM. [email protected]. www.kofcstjw.orgMay 16. Bob Potts Heritage Rail TrailMarathon & 5k. 6:30 AMGrumbacher Center - York Heritage RailTrail. www.bobpottsmarathon.comMay 16. Christiana Care HealthSystem Delaware Marathon. 7:00AM. Tubman Garrett Riverfront Park(adjacent to Wilmington AMTRAKstation) 302-654-6400www.delawaremarathon.orgMay 16. Cleveland Marathon, HalfMarathon & 10K 7:00 AM . 800-467-3826www.clevelandmarathon.comMay 16. Run for the Red Marathon.Clear Run Elementary School, PAwww.poconomarathon.orgMay 19. XTERRA Hibernia Park Blast 5kHibernia County Park near Coatesville, PAwww.mid-atlanticevents.comMay 22. Spring Into Summer 5K. [email protected]. 201-536-6589www.springintosummer5k.comMay 23. 2nd Annual ‘Hear We Go’5K Run/Walk. 9:00 AMNemours Mansion & Gardens/Alfred IduPont Hospital for Children302-651-6839. [email protected]/app/findMay 23. Gator Gallop. [email protected]. 732-833-1095www.staloysiusschool.comMay 23. Hair of the Dog 5K10:00 AM. Silver Decoy Winery, NJ856-974-5000. www.hairofthedog5k.comMay 25. CCRS Tuesday in the Park 5k7:00 PM. www.mid-atlanticevents.comMay 29. 4th Annual Coopersburg5K Run and Kids’ Fun [email protected] 29. ODDyssey Half Marathon7:00 AM. 765-729-0691Carrie@ODDysseyHalfMarathon.comwww.ODDysseyHalfMarathon.com

May 30. 6th Annual Teal Ribbon5K - Race Against TimeFairmount Park/Carousel Housewww.trocrf.orgMay 30. Charlie Horse 13.1M Trail Run10:00 AM. [email protected]. www.pagodapacers.comMay 31. LaneyBug Hug 5k. 8:30 AM.Downtown West Chester. [email protected]. www.runccrs.comMay 31. Seven Sisters and Two Brothersof Dewey Beach Running Walking Series8:00 AM. [email protected] 31. The Fred D’Elia Ridgewood RunVeterans Memorial Field, NJwww.ridgewoodrun.com

SWIMMING

EVENTS

OngoingFeb-Apr. Mid-Atlantic MultisportClass: Triathlon SwimmingWed 9:30 - 10:30 AMUpper Main Line YMCA610-644-0440info@midatlanticmultisport.comwww.midatlanticmultisport.comFeb-Jun. Coached Pool WorkoutsSun, 7:00 AM. Ocean City Aquaticsand Fitness Centerwww.oceancityswimclub.comFeb-Dec. Coached Pool WorkoutsTues, 8:30 PM. Ocean City Aquaticsand Fitness Centerwww.oceancityswimclub.comFeb-Oct. Cadence Essential Freestylefor the Triathlete: TechniqueThurs 6:00 - 7:00 PMCadence Cycling & [email protected]/training/schedule/classes/Feb-Oct. Mid-Atlantic MultisportClass: Triathlon SwimmingThurs 7:00 - 8:00 PMUpper Main Line [email protected](610) 644-0440www.midatlanticmultisport.com

Jul-Aug. Coached Open WaterWorkouts. Sun, 8:00 AMLongport, NJLongport Beach Patrol Headquarterswww.oceancityswimclub.comJul-Aug. Uncoached Pool WorkoutsSun, 7:00 AM. Ocean City Aquaticsand Fitness Centerwww.oceancityswimclub.com

AprilApr 11. Open Water Swim Clinic II12:00 PM. North Penn YMCA -Lansdale,PA [email protected] www.nutrition-in-motion.net/swimlessons.html

MayMay 26. Mid-Atlantic MultisportOpen Water Swim Clinic5-8PM. Philadelphia, PAwww.midatlanticmultisport.com

OTHER EVENTS

EVENTS

Apr 14. Free Clinic: Garmin GPSfor Cycling. 7:00 PM. [email protected] 17.Walk MS: Historic Dover9:00 AM. [email protected]. www.delawarewalk.orgApr 24. Fight For Air Climb. 10:00 AM.Climb the 2,000 steps inside HersheyparkStadium! [email protected] x55 [email protected] 24.WalkMS:Wilmington Riverfront 5K9:00 AM. [email protected] 16. 8th Annual Yoga Unites forLiving Beyond Breast Cancer8:30 AM - 12:00 PMPhiladelphia Museum of [email protected] 21.Walk MS: Twilight at BaywoodGreens 5K. [email protected]

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RUNNING?

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YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 35

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36 LIBERTY SPORTS MAGAZINE APRIL/MAY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

CHOICE GEAR

TRISLIDE: Aerosol Wetsuit & Skin LubricantBy Bruckner Chase

In sprint races, seconds count. In long races comfort is key. TRISLIDE ($13.50 / 4 oz. container) from SBR Sports,Inc is a silicone-based, aerosol lubricant that will get you in and out of a wetsuit in seconds while also preventingchafing and blistering for just about anyone who logs major hours moving over land orthrough the water.

Time lost in transition can negate almost any advantage a wetsuit may provide. The liquid silicone based TRISLIDEholds up through salt and fresh water swims, guaranteeing a quick wetsuit exit. When the race is over, TRISLIDEeasily washes away with soap and water. Regardless of the length of the race, even a minute saved in transition isfree speed applied to the bike and run.

Most anti-chafing alternatives have a hard time holding up to the heat of South Jersey and Philadelphia summers.TRISLIDE’s unique, environmentally friendly aerosol means no melting lubes in a gear bag, and the 4 oz. sprayer isthe best dispenser possible for re-applying between workouts. Whether you are in a wetsuit, skinsuit, or runningshorts, TRISLIDE keeps your skin blister and hotspot-free without destroying your gear or covering your hands.

Aside from assuring you faster transitions, SBR Sports, Inc is committed to helping athletes improve. Check outtheir website for a wealth of information including swim workouts, drills and videos. Through its products and thework of the founders, SBR supports the Challenged Athletes Foundation and the Team Duke – JohnWayne CancerFoundation. Go to www.tri-swim.com to find out more.

The Citizen’s Pack From Bailey WorksBy Harlan PriceBailey Works is a Portsmouth, New Hampshire operation with a reputation for makingbags with exceptional craftsmanship, functionality, and simplicity. Many years ago BaileyWorks made a backpack but discontinued its production despite cries for its return.

That wait is finally over with the introduction of three Bailey Works backpacks; the largeand small Citizen Packs and the incredibly voluptuous Two-StrapWork Pack. Bailey’ssizing chart uses beer can capacity as a unit of measure. I chose to go with the 78 cancapacity “Large”, verses the 44 and 168 can sizes. I was looking for a waterproof backpackthat would allow me to travel, grocery shop and commute.

I ordered a copper colored bag without the optional waist strap. Construction wasconfidence inspiring with its quality stitching, a tough Cordura outside material and thenew waterproof Flashpoint liner. The Citizen has five compartments and protects its maintwo compartments with a large hood style lid that folds over and is buckled down withtwo straps. The main storage area is large enough to let a full (paper, not plastic) grocerybag slide right in with room to pile more on top.With the hood up, the front bellowspocket shows itself. It has a standard Bailey Works pen and wallet pocket and is largeenough to hold a 12” laptop, electronic cords, a book and pens. The hood flap andbellows have adjustable straps that allow the bag to conform to the size of its contents. On the hood is a discrete zipper that turned thewhole flap into a flat waterproof pocket that is perfect for things such as mail, passports or a small book. On both sides of the pack arenylon mesh pockets for holding my dirty socks.

Two days after I got the pack I filled it to capacity and headed to the airport with a laptop, food, and all of my clothing for a five-day trip.It was just fine as carry on, but a little tight going under the seat in front of me. The padded three-inch wide shoulder straps werecomfortable while traveling, with the weight of the pack evenly distributed. I found that the bag almost rested on top of my lower backkeeping the weight off my shoulders.With its weight distribution, a sternum strap, and padded back, I found the Citizen verycomfortable for traveling.

Back home I started riding with the Citizen to see if it would fill my other needs. As soon as the barrage of snow quit here in thenortheast I began using the bag for any reason like grocery getting, mail runs, commuting to work and delivering Liberty SportsMagazines. The bag performed great. Most notably, I was able to use the seven adjustment straps to accommodate my cargo sizes. Evenat it’s least full, the pack felt compact and never a like a loose sheet in the wind.When it was filled to capacity, it sat high and between myshoulders so my view was never blocked while negotiating traffic.When the warmer weather came with the March rains I ventured outto see how waterproof the Citizen was, and found my contents to be dry after every ride.With its reflective strip and easy to reach lightholder on the back, I felt safe after dark.

Bailey Works have made a great bag that filled all my needs plus some I didn’t know I had. Find them atwww.baileyworks.com.

Page 37: April/May 2010 Liberty Sports Magazine

YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS APRIL/MAY 2010 37

Headsweats Eventure Fabric™UltraLite Hat and VisorBy Steve Brown

Headsweats, the leader in performance headwear, has unveiledits new UltraLite Hat & Visor featuring the use of EventureFabric™ with Headsweats’ proprietary Coolmax®. I recently hadthe opportunity to give these new lids a try and can emphaticallyreport that Headsweats has delivered again. Both the hat andvisor provided excellent fit and comfort while keeping me drywell as cool with their excellent wicking and absorptioncapabilities. The light weight headband inside the hat offers ablend of Coolmax knit and Coolmax terry to keep sweat out ofuser’s eyes and wick it off their brows.

The UltraLite Hat & Visor also scored bonus points in the fitcategory. I have a pretty small and buzzed dome, whichsometimes makes it difficult to find a good fit in headwear. Thiswas not the case with the UltraLite. I had no problem findingjust the right headband adjustment. Additionally, there is ampleroom to adjust the headband to accommodate a much largerhead with hair. A UV protection panel in the center of the hat,where sun exposure is most extreme, also adds a level ofprotection on top of great fit and functionality.

These, as well as all Headsweats products, are also available forsublimation. Athlete teams and clubs can customize theirheadwear to match a wide variety of team uniforms to reallyshow off their colors. The Headsweats line is washable as well aslightweight with the UltraLite Visor weighing at a mere 1.5ounces and the UltraLite Hat tipping the scales at 1.6 ounces.

A fine product line and excellent service has enabled Headsweatsto dominate the triathlon, cycling, running and adventure racingcircuits. Check them out www.headsweats.com. You won’tbe disappointed. Register online at Active.com or

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at Tubman Garrett Riverfront Park

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RUNDELAWAREthe First State’sMARATHON

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To see more Choice Gear product reviewsvisit us online at www.LibertySportsMag.com

and look for the Choice Gear Section.

Page 38: April/May 2010 Liberty Sports Magazine
Page 39: April/May 2010 Liberty Sports Magazine

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Page 40: April/May 2010 Liberty Sports Magazine

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