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Liberty Sports magzine August/September 2011 edition. Includes official guides the Univest Grand Prix, the Mid Atlantic Cyclocross season, and other endureance sports related articles.

TRANSCRIPT

Page 1: Liberty Sports Magazine Aug/Sept Issue

CALENDAR OF EVENTS SPONSORED BY

Page 2: Liberty Sports Magazine Aug/Sept Issue
Page 3: Liberty Sports Magazine Aug/Sept Issue
Page 4: Liberty Sports Magazine Aug/Sept Issue
Page 5: Liberty Sports Magazine Aug/Sept Issue
Page 6: Liberty Sports Magazine Aug/Sept Issue

TABLE OF CONTENTS

THOUGHTS ON COMMUTING

41 2011 UNIVEST GRAND PRIX

48 2011 MAC SERIES

DEPARTMENTS

11 Sprints

12 Letter FromThe Editor

14 Tyler’s Journal

16 Sports Medicine

18 Local Profiles

20 Training 1

22 Training 2

57 Calendar of Events

66 Choice Gear

FEATURES

26 Back to Basics

28 Schuylkill Navy Racing

30 Shorts

32 Thoughts on Commuting

36 5Ways to Fit it All In

41 2011 Univest Grand PrixOfficial Guide

48 2011 MAC Series Official Guide

6 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

Sponsored by:

Photo by Laurence Kelly

Photo by Rob Muller, Action Sports Outdoors

Photo by Anthony SkorochodCover: Photo by Anthony Skorochod.

32

Page 7: Liberty Sports Magazine Aug/Sept Issue

Presented by

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Page 8: Liberty Sports Magazine Aug/Sept Issue
Page 9: Liberty Sports Magazine Aug/Sept Issue
Page 10: Liberty Sports Magazine Aug/Sept Issue

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Page 11: Liberty Sports Magazine Aug/Sept Issue

SPRINTS

Tour de PinkThe2010YSCTourdePinkconsistedofmore than200cyclists,including50youngbreast cancer survivors, riding250milesover thecourseof fourdays. For this event,cyclists and teams raisedover$500,000dollars in supportof theYoungSurvivor’sCoalition,anorganization thathelps youngwomendiagnosedwithbreast cancerdealwith the challenges they face.

The2011YSCTourdePinkwill takeplaceSeptember23-25andwill feature a scenic, rolling coursewithtechnical descents,breathtakingviews,rest stops,SAGvans andmechanics.The three-day ridebegins inMorristown,NJ,stops inPrinceton,NJ andendson thebeach inLongBranch,NJ.TheTourwill also feature aone-day ride, starting and finishing inPrinceton,NJ,and traversing the rollinghills of BucksCounty,PA.One-day riders canchoosebetweena full century (100miles)ormetric century (62miles) ride.

As theofficialmedia sponsorof the2011YSCTourdePink,Liberty Sports is proud to support theYoungSurvivor’sCoalitionand theirmission in the fight against breast cancer. Formore informationand to registerfor this year’sYSCTourdePink,visitwww.ysctourdepink.org.

Try-All By FireThe Try-All By Fire may just be the craziest thing you’ve ever heard of: ajourney, adventure, quest – call it what you will – with only a finish line.

What it isn’t, though, is a race. Think of it more as a communal or tribalpath, bringing members of the endurance sports community togetherlike never before.Where you start, how far or long it takes you, and yourmeans of travel are limited only by your imagination (well, that, andthey must be human-powered).Want to swim there? Excellent. Howabout a 100 mile run? Even better. Bike? Check. Hang-gliding? Sure, whynot? As long as youmake it to the finish line (and of course the obligatory post-event party) between4:00 and 6:00 p.m. – it’s all up to you.

You can be sure the after-party will be just as awesome as the journey itself. Featuring two bands, abarbecue, bonfire, beer, beer, beer, tiki torches, beer, and more – you won’t be disappointed. Awardswill be handed out for different categories: wildest costume, longest distance traveled, craziest meansof travel, and more. The party won’t stop after the awards and dinner, though. Once all is said anddone, participants can pitch a tent and spend the night. Breakfast will be available for those whocamped out. For more information on this crazy journey, visitwww.trychips.com/tryallbyfire.

More Ways to ConnectStaying in touch with us online not onlymakes us feel special, but itmakes sure you’re among the cool kids when it comes to endurancesports. And, as we all know, cool kids know about the latest andcoolest things before everybody else.

Of course, two of the ways to be part of the cool kids is tomake sureyou’re friends with us on Facebook atwww.facebook.com/LibertySportsMag or follow us on twitter atwww.twitter.com/LibertySportMag. You can also check out ourwebsitewww.libertysportsmag.com to be cool, too!

And if you wanna be REALLY cool - you’re going to have to know about Interbike, the biggest bike tradeshow in the world, held in LasVegas, September 14-16. This will be where all the trendsetters, producers,and companies are showcasing their latest and greatest gear before the rest of the world can see it. Andyou knowwho’s going to be there? All the cool kids, of course.

If you can’t make it out to LasVegas though, don’t worry! We’re going to be posting exclusive content toour website, Facebook, and Twitter. If you’re following us, you’ll get the scoop on the latest and greatestfrom the bicycle world!

Don’t be a square. Follow us online and we’ll make sure you know everything you need.

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 11

Page 12: Liberty Sports Magazine Aug/Sept Issue

12 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

LETTER FROM THE EDITOR

By Jill ForsytheThis spring I ran my finalmarathon and traded in my roadshoes for trail shoes. I needed botha break from training and a newchallenge. Coming off my fourthback-to-back marathon trainingcycle I discovered that eventhough my mind felt ageless, my40-something-year-old body didnot. I just couldn’t keep step withthe younger age set. Changesneeded to happen.

Somewhere during the last twoyears I went from being intenselyexcited about training to

dreading it, almost on a daily basis. I no longer looked forward to theevents themselves, instead, thinking about the misery I’d be feelingin the weeks following the races as I was forced to recover from thepainful road miles I put my body through. I needed to breathe new lifeinto my running habit.

I began trail running about a year ago and instantly fell in love. Twentyyears ago I was an avid hiker and backpacker, and this worked well withmy lifestyle back then, living on the road as an archaeologist. Spendingtime out in the woods was my religion. It still is, and though I spentsome time away from it for a while, I feel as if I have made my way backto it in the form of trail running.

I became so excited about the prospect of 100% trail running that Ientered and ran my first 50k trail race only one month before my springmarathon. Some speculated that perhaps the reason for my huge bonkon marathon day was that I did not fully recover from the 50k. I did notcare. Something monumental was happening, something much moreimportant than a marathon (even if it was Boston.) I had becomepassionate about my running again and that trumped everything else.

And so I jumped headfirst into trail running, as is my typical style. Iditched the watch, bought a hydration pack, and hit the trails. My onlygoal was to have fun, and that I did. After a while I found my trail legsand learned to slow down on the uphill and fly down the downhill. Ilearned that having wet feet isn’t so bad. I learned that a slower pace onthe trails isn’t a sign of weakness. I learned that making your way acrosstechnical terrain is a skill which doesn’t always come easily.

I have no races on the horizon and no goals other than to develop mytrail skills and increase time spent on my feet. My long term goal is torun another 50k and I’m even tossing around the idea of trying a50 miler. I know it sounds crazy, but not too long ago, so did thenotion of running a marathon.

What’s most important for me right now is the fact that I am no longerdreading my runs. I am excited again, often times waiting for the firstcrack of light in the morning (yes, I’m one of those early birds) so that Ican hit the trails since I have not yet braved the idea of running trails inthe dark. There is always room to grow with our running, a reminderthat stays with me each time I head out for a run.

Page 13: Liberty Sports Magazine Aug/Sept Issue

PUBLISHER/EDITORMatt Reece

[email protected]

SENIOR EDITOR/PHOTO EDITORLaurence Kelly

[email protected]

CONTRIBUTING EDITORSNathan R. Baker

[email protected]

Stephen [email protected]

Bruckner [email protected]

Patrick [email protected]

Jill [email protected]

EDITORIAL ASSISTANTAdam Bowers

[email protected]

STAFF PHOTOGRAPHERAnthony Skorochod

CONTRIBUTORSStephen Esser,MD,Michelle Evans-Chase, Jerry Hankins

Mary Kelley, Rob Kelly, DO, Rob Muller, Sarah Philbrick KellyRobert Portman, Ph. D., Kate Reese, Patricia Santucci

Rick Smith, Tyler Wren, LaurenWuschner

[email protected]

EVENT [email protected]

LSMomissions andcorrections: The staff of Liberty SportsMagazinewould like

to apologize for anymisquotes,misrepresentations,andgeneralmistakeswhich

wemayhaveoverlooked.

Liberty Sports Magazine4047 Cresson Street, 2RPhiladelphia, PA 19127

t 215.508.0736www.libertysportsmag.com

Owned and Powered by eyeseestudio.com

Your Local Guide to Cycling, Running and Triathlon August/September 2011 13

Member of

Page 14: Liberty Sports Magazine Aug/Sept Issue

TYLER’S JOURNAL

By Tyler WrenI strolled into aWalgreen'spharmacy withmy giantteammate TomZirbel late oneSaturday nightbefore the recentUSPROChampionshipsin Greenville, SClooking forknee-highpantyhose.When theattendantshowed us a 40-

pack and I told her that that amount wouldnot be sufficient for our needs, I realizedwith profound clarity that we cyclists andour little schemes for achieving our bestscan really look silly to outsiders.

The goal that night in Greenville, as youmay have guessed, was to find about fiftyshort pantyhose and fill them with ice inorder to help the Jamis/Sutter Home squadcope with the temperatures and humiditylevels, both predicted to be in the high 90sfor the race. We wanted to be our best, andpart of that was to stay cool, but to theattendant my teammate and I were just acouple of skinny dudes dissatisfied with thepaltry pantyhose selection.

The incident that night in Walgreen’s gotme thinking about the silliness of othermethods that we cyclists use in our quest toachieve our best. It’s funny how the nightbefore a race you can spot all the othercyclists in town from a mile away. Often it’sthe compression tights peeking out belowthe shorts (a practice that I do notcondone) that give them away. I admit thatI use the medical grade ‘granny stockings’for my compression wear whenever I traveland have spent quite a bit of timeconsulting pharmacists on this productnormally meant for elderly hospitalpatients with heart troubles.

A few more examples come to mind, as Ihave spent quite a bit of time with quirkycyclists throughout my career. Whenever Ispend time during the summer out West, Iseek out cold mountain creeks to sit in (inmy chamois) to soak my legs after toughrides, which invariably draws funny looksfrom passersby. During my tenure with thePrinceton Cycling team, a teammate of

mine built his own ‘altitude tent,’ designedto boost his red blood cell count andenhance performance. The device consistedof a canister of nitrogen gas meant to lowerthe oxygen content of the air he wasbreathing, and a trash bag to contain thatspace! This same innovative cyclistmeasured his lung capacity by inflating oldmilk cartons while submerged in the bathtub. Thankfully this teammate survived hisexperiments, but sadly he failed to progresspast the ‘B’ field. Since graduating from thecollegiate field and moving on to theprofessional level, I have witnessed a riderusing a homemade masochistic hammer-like device to beat the soreness out of hislegs and even a cyclist removing a safety-pin from his jersey and using it to stabaway the cramps in his legs – an on the bikeself-acupuncture treatment! While waitingfor our chartered plane at this year’s VueltaChile, the entire peloton was scatteredaround the terminal with half of the ridersinverted, legs climbing the walls in aneffort to save their legs for the followingstages. There was no mistaking the cyclistsfor the ordinary travelers that day, that’s forsure. ‘Space Legs,’ wind tunnels, massagesticks, foam rollers, and public displays ofstretching and calisthenics are all furtherexamples of the silliness (or, perhaps,genius) that I’ve witnessed as part of ourcycling culture.

We’re weird, that’s for sure, but I see all theweirdness as an interesting and endearingconsequence of our struggle to ride ourbikes as fast as our bodies will allow. Keepsearching for the fair competitiveadvantages, but remember that the biggestone is hard, consistent, intelligent training.

Thanks for reading,Tyler

Tyler Wren is a professional cyclist for the

Jamis/Sutter Home Men’s Pro Cycling Team

presented by Colavita who lives and works in

Center City Philadelphia offering cycling coaching

services throughWrenegade Sports. Reach him at

[email protected] or 610-574-1334.

14 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

You can read al l pastTyler’s Journals andmore anytime you want atl ibertysportsmag.com

Page 15: Liberty Sports Magazine Aug/Sept Issue

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Page 16: Liberty Sports Magazine Aug/Sept Issue

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TRAININGSPORTS MEDICINE

“Needles… seriously… you’re kidding me, right?”That was our initialresponse, too. As avid athletes and conventionally trained medicaldoctors, the idea of getting poked with a bunch of needles was not veryhigh on the “to do” list.

We’re talking about Acupuncture, of course- that centuries-old therapy inwhich thin needles are inserted through the skin into specific tissues fora therapeutic goal. Once only the practice of Oriental Medicine doctors,acupuncture is now on the cutting edge of western neuro-functionalscience, and may just be the therapeutic edge you need to optimize yourendurance sports performance.

TheOriginal EnduranceAthlete

His name was Otzi and he lived about 5300 years ago. He was discoveredin the Italian Alps and was preserved andmummified in ice. He was 45years old and hiked hundreds of miles in high altitudes scavenging theextreme elements in the Alps for food and shelter. Scientific analysis ofhis preserved corpse revealed he was in excellent cardiovascular shape.On his body,more than 50 tattoos were discovered in regions of thespine and knees that correlate with acupuncture points that would beused today in the treatment of certain ailments, such as arthritis of the

knee, which Otzi was known to have. It is speculated that he used thesepoints and acupuncture to optimize his endurance and alleviate pain.

TheYing, theYang and the Chi

In traditional Oriental medicine, acupuncture was believed to normalizeor enhance the flow of “Chi” in the body. This “Chi”, commonly (butimperfectly) translated as “energy”or “life,”was believed to influenceevery bodily function.Although there is no scientific evidence that chiexists, a growing body of medical studies do show that acupuncture haspowerful therapeutic effects from head to toe. This awareness has ledmany recreational and professional athletes to try it and the clinicalresults we have seen and heard about are impressive. But how does itwork, and should you give it a try?

TheMaster System

To understand how acupuncture works, you need to have a basicawareness of the body.Your body is a collection of muscles, tendons,ligaments, bones, organs and nerves. Each has a unique task and helpsthe body function efficiently as a whole. Every structure counts, but if“push comes to shove,” your nerves are arguably the most influentialstructures in the body. They make up your nervous system, which is

NEEDLES, CHI, AND OPTIMIZING YOUR ENDURANCESPORTS PERFORMANCEby Rob Kelly DO, Stephan Esser MD

Page 17: Liberty Sports Magazine Aug/Sept Issue

Your Local Guide to Cycling, Running and Triathlon August/September 2011 17

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comprised of the brain, spinal cord, and peripheral nerves. The nervous system controlseverything – and wemean everything. It controls your temperature and blood pressure, itallows you to think, speak, and do the fun stuff like biking, running, and swimming.Yournervous system is also how and where you experience pain, pleasure, happiness, and despair.

The science behind acupuncture shows that it works by influencing your nervous system inpowerful ways. The therapeutic influence of acupuncture may help maximize your athleticperformance, accelerate injury healing, and promote generalized wellness.

HowDoes itWork?

When an acupuncture needle is inserted through the skin it causes immediate vasodilationof the tissue. This means the blood vessels open up and the increased blood flow carriesmore oxygen and nutrients in and carries products like lactic acid out.Muscles, joints,ligaments, and tendons thrive off of good blood flow and can bounce back from hardtraining or accelerate injury healing when they get a healthy blood supply. If you chronicallyoveruse or misuse a joint or a muscle, it can develop impaired blood flow and eventuallychronic dysfunction and injury. Acupuncture, along with the appropriate training techniquesand rehabilitation,may help correct some of these maladaptive patterns.

Acupuncture also causes the release of B-endorphin,Met-enkephalins, and other pain-reducing molecules called neurotransmitters. These substances are your body’s own“narcotics.”They help reduce pain and anxiety, and in both acute and chronic pain, they canmake all the difference.

Finally, acupuncture and electro-acupuncture in-particular, sends“normalizing” signals to thebrain which reduce swelling, chronic pain signaling, and reset balance in the nervoussystem.This correlates to amicroscopic study of acupuncture points that revealed an increasednumber of nerve endings at these points when compared to non-acupuncture points foundelsewhere in the body. Recent acupuncture research has also demonstrated that a chemicalfound in our bodies called adenosine is released during acupuncture treatments.Adenosine is amolecule that reduces inflammation, promotes sleep, and also acts as a natural painkiller.

There are many other ways that acupuncture works andmodern science continues tounravel the mystery of this ancient treatment.

Risky Business orNoWorries

Before we try something to enhance performance or help with an injury, we want to know afew things. Is it safe, does it have side effects, and is it worth the sticker price?When it comesto acupuncture, the studies show it is incredibly safe when done by a trainedpractitioner. Single use, sterilized needles are the norm, so there should be no risk ofcontracting unwanted infections. The needles are incredibly thin and rarely cause significantbleeding. The insertion is relatively painless and the side effects largely positive. In fact, manyof our patients describe improved mood, enhanced sleep, less stress and other positive effectseven when we were just treating their sports-related complaints. The cost depends on theexperience and location of the practitioner.We encourage patients to give it at least 4-6treatments before deciding if it is working and whether the cost is worth the benefit.

ToDo,orNot ToDo

So that brings us to the real question: “Am I a good candidate for contemporaryacupuncture?” If you are deathly afraid of needles or have a genetic bleeding disorder, thismay not be for you. But if you are an endurance athlete and want to explore ways to promoteoptimal performance, reduce inflammation and pain, and restore balance in the nervoussystem, then we suggest that you take a closer look at incorporating acupuncture into yourtraining and lifestyle.

Rob Kelly, DO is an avid runner and cyclist. He completed his medical training at Harvard and is

a specialist in sports-related injuries and minimally invasive spine care. He incorporates

contemporary acupuncture in his clinical practice in the Philadelphia area and can be reached at

[email protected].

Stephan Esser USPTA,MD is a former #1 in USTA Men’s Open Doubles, an avid runner, and a

Clinical Fellow at Harvard. He incorporates neuro-functional acupuncture and lifestyle medicine

into his clinical patient care. For more health-promoting resources check out

www.restorehealthusa.com and www.abeforfitness.com

Page 18: Liberty Sports Magazine Aug/Sept Issue

18 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

LOCAL PROFILE

Two issues ago, in the April/May issue, I wrote about the communityprograms theValley Preferred Cycling Center (VPCC) offers to get everyoneinvolved in track riding, such as the Red Robin Bicycle Racing League,AirProducts Development Program, Try the Track!, and the many others.

Last issue in June/July, I explained some of the fantastic races that will begoing on this summer during theWorld Series of Bicycling, including mypersonal favorite Tandemonium!, The Fastest Man onWheels, Festival ofSpeed, and more. I also gave a little peek into the USA CyclingMastersNational Track Championships that took place July 26-31; however, thischampionship has yet to take place as of publication.

These articles might get the blood pumping in all the track fanatics outthere, but for somebody who has never been to theVPCC, or any track eventfor that matter, it might get pushed aside as something that “sounds nice, butI don’t really understand.”And you know what? That’s okay. I don’t expecteverybody to understand what a 5k Scratch, Keirin, or Pursuit is. Justbecause you don’t know the technicalities of each individual race doesn’tmean that the action that takes place on Friday nights can’t be enjoyed.

This was evidenced when, several weeks ago, I took my girlfriend, hermother, and her mother’s friend with me to theVPCC to watch someracing.We were looking for something to do, and I said,“Hey, how aboutwe go to theVelodrome and check out the racing?”This suggestion wasmet by confusion – “We don’t really know what the races are, it might beboring because we don’t really know who the teams are, etc.” I explainedthat it doesn’t matter – the action and intensity is universal and it’s reallyeasy to get excited about the races when the cyclists fly by doing 40 mphonly a few feet from you.

They agreed to check it out, and we headed over to theVPCC. I think whatblew them away initially was the cost - $5 for an adult. And really, it stillamazes me.Movie tickets are double, even triple that, and – here was thekicker – beer and wine at theVPCC is $3 and $5, respectively. That’s lessthan the cost of a soda at a movie theater. And the food is evenbetter! Locally sourced, fresh foods, like organic burgers, organic french-fries,sandwiches, and salads – all for the same price as cold, stale popcorn?Unreal! If the food and drink didn’t draw them into the track excitement,though, the racing sure did.

After we got our food and drinks andmade our way to the stands, Iexplained some of the races, such as the Keirin, and why there was amotorcycle on the track. It only took a few laps before they really got intothe races. Stamping feet with the crowd, banging the sideboards, it allcame naturally. They were yelling for the guys who had the coolest lookingbikes – and hey, why not? – and I was paying more attention to the teamsand the points each individual received.When I told them that this was thecyclists’ job that they got paid to do it, and some were competing to make itinto the U.S. national team to represent our country,my girlfriend andcompany really got into it. “Youmean wemight see these guys on TV nextyear during the Olympics?”Yes, I replied – up close and personal right here,right now, in Trexlertown.

So if you’ve never been to theVPCC in Trexlertown, or if you used to go buthave since forgotten it – consider this a reminder. The racing at theVPCC isnothing less than phenomenal, and, combined with the outstanding foodand drink,much cheaper andmore thrilling than most movies hitting thetheaters this summer. Check out the schedule online atwww.thevelodrome.com andmake a night of it.

WHAT ARE YOU DOING FRIDAY NIGHT?By Adam Bowers

LSM

Photo/AnthonySkorochod

Page 19: Liberty Sports Magazine Aug/Sept Issue
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20 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

TRAINING

Endurance athletes have to be excellent timemanagers as they try to jugglejobs and family responsibilities with training. Toomany athletes try to pick upadditional minutes by cutting down on their sleep. This may be self-defeating,however, as research indicates that sleep deprivation impacts enduranceperformance in three ways: 1) by decreasing the efficiency with whichmusclecells convert fuel into energy, 2) by interfering with normal appetite circuits,and 3) by negatively impactingmuscle recovery.

Although we live in a 24/7 world, our bodies are still hardwired to operate inthe day time.As wemovemore of our activities into the nighttime, studiesshow insulin levels increase. In the presence of higher insulin levels, there is adecrease in the efficiency with which carbohydrate is converted into energyand an increase in the conversion of carbohydrate to fat.Any decrease inmetabolic efficiency translates into a decrease in endurance performance.

The second consequence is that sleep deprivation interferes with normalappetite function.Maintaining the caloric balance between exercise activityand food consumption is critical for a serious endurance athlete. Sleepdeprivation interferes with the pathways that control hunger and fullness andsleep deprived individuals demonstrate a significant increase in daily hunger.

The third consequence of sleep deprivation is an increase in cortisol levels.Cortisol is the“anti-recovery”hormone.High levels of cortisol increasemuscledamage and reduce the repair and rebuilding of muscle protein.Normally,cortisol levels increase while we are sleeping, reaching a peak at about 6:00A.M.Whenwe are sleep deprived, however, cortisol levels remain elevated. Inone study, researchers found an increase in cortisol levels after sleepdeprivation that lastedmore than two days. Increased levels of cortisol lead toreducedmuscle protein synthesis and increased protein degradation, andultimately poor post-workout recovery.

What does this all mean to the time-challenged athlete? Getting sufficient sleephas to be a critical part of your training regimen.Cutting down on sleepmaygive youmore time to train, but it will ultimatelymake your training lesseffective. Research shows that you are better off training a little less yet moreeffectively by giving yourself the 7.5 hours of sleep you need every night.

Dr. Robert Portman, a well-known sports science researcher, is co-author of

Nutrient Timing and Hardwired for Fitness.

SLEEP YOUR WAY TO A BETTER RACE TIMEBy Robert Portman, Ph.D.

LSM Photo/Laurence Kelly

Page 21: Liberty Sports Magazine Aug/Sept Issue
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TRAINING

Check the ones that apply:

_ You have mastered every freestyle drill in the book.

_ Your stroke count per 25 is in the single digits.

_ You crank through a set of 10x200’s and descend every one.

_On race day you forget all of the above before you reach the first turn buoy.

The groundwork for swimming stronger in the open water may be laidin the pool, but the breakthrough is always going to come when you

learn how to read the water and understand how changing waves, wind,and currents affect how you move through the water. The challenge formost of us is finding safe and accessible means and venues to log thatcritical time in open water. Thanks to a few ancient Hawaiians andmore recently some big wave surfers, paddleboarding has hit themainstream, and you don’t have to be charging waves to improve youropen water knowledge, feel, and performance.Whether you arestanding up on a board with a paddle in your hand or lying down withyour hands in the water, Stand Up Paddling (SUP) or prone

Photoby

BrucknerChase

GET OUT OF THE WATER TO IMPROVE YOUR SWIMMINGStory By Bruckner Chase

Page 23: Liberty Sports Magazine Aug/Sept Issue

Your Local Guide to Cycling, Running and Triathlon August/September 2011 23

paddleboarding can give you an exciting new way to train while possiblymaking you faster in your primary sport as a side effect.

Before you decide to grab a paddle and a board let’s talk about the slightlyless trendy sport of prone paddleboarding. Lifeguards have been doingthis for years as a fast way to get to victims through a surf break, but aswith many activities, someone is always going to want to test the limits.Paddleboarding in Southern California surrounding the Catalina Classicgoes back to 1932 when Tom Blake made the first Catalina to themainland crossing of 29 miles in just under six hours. Ranging in sizefrom 10’6” for lifeguard boards to over 18’ in the Unlimited class theseboards are longer, wider, and far faster than their surfing counterparts.

Of interest to swimmers and triathletes is the fact that the paddleboardstroke when you are lying down focuses on the power phase of a normalfreestyle stroke. Furthermore, because of how your body is positioned onthe board above the water, there is minimal overhead reach and theassociated stress on the shoulder in the fully extended position is virtuallyeliminated. Double arm paddling – either kneeling on the board foradvance paddlers or lying down – can be intense enough to humble eventhe most committed pool butterflyer.

Also of benefit to cross-training swimmers is the opportunity a boardgives you to spend time with your head up watching the water and thesurrounding environment. Since paddleboards are designed more forspeed than stability, there is a learning curve as you adjust to balancingfrom the core and a more shoulder-driven stroke. The long term benefit isthat the balance you get from dealing with everything from ocean wavesto wind driven chop will improve your balance and feel for the waterwhen your face is in and you don’t have a board underneath you.

Finally, if you need a break from the pool and the local lake bansswimming, you may find that paddleboards will take you places your capand goggles won’t. Because many agencies consider paddleboards to bewatercraft, they can be taken into open water that is off limit to the craft-

less. Enjoy a bit more social time with your mouth out of the water, anduse that head-up time to watch how you and the water can move together.

Prone paddleboards are not typically something you can pick up at thelocal surf shop, especially now that SUP has become all the rage. Stock12’ boards are available new from $1,200 to $1,700 and customUnlimited class boards for greater speed and efficiency can averagefrom $2,700 to $3,500.

If you have not seen stand-up paddling in the last year or so, you need tospend a little more time off the bike. Currently the SUP boardmanufacturer,Surftech, the same company that sponsors legendary waterman, LairdHamilton, also sponsors perennial Ironman favorite, Chris Lieto. Long timetriathlon coaches Roch Frey and Paul Huddle are also strong proponents ofstand-up paddling for the incredible core strengthening and balancebenefits, as well as the fact that it is just plain fun.

Typical stand-up paddleboards look more like really wide surfboards,and in this world, the wider they are, the more stable and user-friendlythey become. Just like prone boards, these too can run the gamut onlengths and shapes, depending on how they are going to be used.Waveriding boards are nine to twelve feet long, and distance racing boardsare narrower and up to eighteen feet in length.What Specialized andTrek do for bike tech SUP designers like Corran Addison of ImagineSurf do for high tech paddleboards. A former Olympic kayaker andadventure racer, Addison fell in love with stand-up paddling, and noweverything he knows about moving efficiently through the water goesinto the design of his boards from the chop cutting shape of the nose tothe water releasing shape at the underside at the tail. The beauty of thisfast growing sport is the absolute limitless possibilities. One can chargehuge waves or cruise a neighborhood pond. Even running white water isnow an option with indestructible plastic boards like the ImagineRapidfire. Rather than a rest day of garbage yards at the pool, take aspin around the lake to work on your balance and feel for movingacross the water.

Photoby

MichelleEvans-Chase

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The most obvious difference between stand-up and prone paddling isthat the latter requires a paddle to move you through the water.Throwing in board types, water conditions and paddling techniques,the learning curve for stand-up goes faster with some instruction. Atthe same time, the basics come quick, and within an hour or so youcan work on logging miles and not just on staying dry. Also due tothe popularity of the sport, the US Coast Guard has classifiedstand-up boards as vessels, which means riders are required to wear apersonal flotation device in many areas. What that also means is thatanywhere you see a boat launch you now have a new open waterworkout area. SUPs are available at many kayak and surf shops whereyou can also pick up paddles and even on-water instruction. Boardscan run from a few hundred dollars for a beginning plastic or soft-top board to well over $3,000 for a custom shaped Unlimited board.Paddles can be plastic recreational styles for $100 up to full carbonracing designs for several hundred.

Once you make the choice on whether to stand up or lie down, the openwater world becomes your playground, and you may find it hard tohead back to the pool or get back on your bike. There are a growingnumber of paddleboard races popping up such as the Surf-Aid Paddlefor Humanity in Washington, D.C. on the Potomac and even the DeanRandazzo Paddle for a Cause around Atlantic City.Whether you areracing in a pack or pushing upwind towards the next bridge, you willfind that the constant focus on balance and control on a constantly

moving surface can add a dimension to your workouts that most otheractivities can’t even tap. Take your GPS along to measure speed anddistance. As a rule of thumb, a mile on a paddleboard is similar to 1,200yards of swimming. Heading out onto the water with a friend can evenmake working on your swim as social as Sunday’s long ride. If you wantto try something else with an added safety factor, head out with a friendand only one board. Alternate swimming and paddling for the waterborn version of a brick workout.

Whether you go prone or SUP, whether you are off-shore or on theriver, take a break from circle swimming, and add some adventure toyour training program. Endurance can get mind numbing in theheight of the season, so explore a little more of the other 72% of theearth. Imagine the improvements when the waterways are open and youlove the wildlife and waves as much as the sun and bumps of yourfavorite trail or roadway.

For more information check out these resources:

Imagine Surf – www.imaginesurf.com

Eaton Paddleboards – www.eatonsurf.com

Standup Paddle Magazine – www.supsurfmag.com

Stand Up Paddling by Rob Casey

www.oceancityswimclub.org

Photoby

BrucknerChase

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When people first pick up running they are encouraged to find a training plan to follow. Plans are great for so many different reasons: you don’t have to think too hard about what to do next, especially as a “newbie” runner; they provide short term goals on a daily and weekly basis and they offer a gradual build up of endurance and speed, grooming you for a bigger goal at the end of the plan, a race.

As you progress as a runner, so do your goals and your training plans. Most runners start with a 5k goal race, eventually progress to a half marathon, and then, perhaps, even a marathon at some point. Regardless of whether you follow a strict plan on paper or make it up as you go, there must be some structure to your training to get you to the starting line or there will be some serious bonking going on.

Sometimes, runners can get so wrapped up in their training plans and the data gathered from their GPS watches that they forget the basics of running: to have fun. They become more and more convinced that the fun is in the numbers, and while I am not arguing that number crunching isn’t fun, there will come a time when they forget what it was like to go out for a run for the sake of running, and not to run a certain distance or hit a certain time, pace, or heart rate reading.

Letting go can be one of the hardest hurdles a runner must jump over. Deciding that data collection is not that important for a recovery run and going watch-less can be intimidating at first, but with a little practice anyone can learn to enjoy it. After all, running is such a natural activity for us

humans, it shouldn’t be so hard to go out and enjoy this thing we love so much.

There is a certain rhythm to training and when you let go of all that data you can really tap into what your body is telling you instead of what your watch is telling you. You learn to listen to your breathing, feel your heartbeat and trust your own judgment about when to make those legs move faster and when to reel them in. You learn your own rhythm which can be adapted to a more personal training experience.

As you gain more trust in yourself you’ll start to experiment with the more important runs such as your workouts. Instead of hitting a specific pace in an interval session, you run according to your breathing or your heart rate. It’s all a matter of trust and reintroducing the basics back into your running.

Remember when we were kids and we ran for the pure joy of running? We ran to be first in line, out of excitement to get to the playground, or in a game of tag. Later, when we played sports in high school, we ran because the coach told us to. We didn’t think too hard about it or over analyze things.

Probably one of the most liberating types of training is base training – that interim period between training cycles when you run to maintain or add endurance. This is a perfect time to practice raw running, that is running for the pure joy of running. Leave the watch at home and head out for an hour or two with no plan other than to have fun running. Remember why you began this crazy endeavor in the first place: because running is fun.

Back To BasicsStory by Jill Forsythe

Photo Contributed by Rick Smith

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Boathouse Row is known for a variety of reasons: lights refl ecting on the Schuylkill River at night, hosting massive rowing events that attract schools and athletes from around the world, and being an integral part of the Philadelphia community.

More recently, and closer to the hearts of endurance athletes, however, is one more thing Boathouse Row is becoming known for: the Schuylkill Navy Racing Team (SNR), an up-and-coming multisport and cycling team. In fact, if you frequent rides around the Philadelphia area, you may have already seen the SNR decked out in their bright pink, navy, and white team kits flying by you on the road.

The SNR draws its name from the Schuylkill Navy, the governing body of the amateur rowing clubs that race along the Schuylkill River. As such, everyone in the SNR found their athletic roots in rowing—all members are or were competitive rowers. Because rowing can be hard on the body, many rowers turn to multisport and cycling as a means of cross training.

While not all members came from the same rowing teams, they all enjoyed the fellowship that came with being part of a competitive team. This sense of fraternity led members of different rowing teams to come together and form the SNR as a means to transfer into a life of multisport and cycling. Erik Reitinger, a driving force behind SNR and current athlete, explains, “One of the best things about my rowing experience was the camaraderie that members of a boat have. Whether it’s in a pair, a quad or an eight, all the members of the boat are responsible for and accountable to each other. I was looking to bring this level of teamwork to cycling and multisport. It’s easy to ride a bike and train on your own, but that doesn’t make up for the sense of ‘togetherness’ that one has when rowing.”

Two years ago, the SNR became recognized as an offi cialUSAT (USA Triathlon) team when they began competing in relay triathlons and team road racing. At the 2010 Philadelphia Triathlon (which that year was a duathlon), Erik Reitinger

p

Schuylkill Navy RacingStory by Adam Bowers Photos by Laurence Kelly

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placed 9th in his age group and 23rd overall. Additionally, Erik has qualified for the U.S. team and will be competing at the ITU Duathlon Worlds later this year.

Just this June at the 2011 Philadelphia Triathlon, two SNR relay teams competed in the sprint relay. The teams came in an impressive consecutive first and second, and, even more impressively, the fi rst place team clocked the fastest race time in seven years.

In the world of road racing, SNR’s Jon D’Alba placed fi rst in the CAT 3/4 overall standings at the 2011 Tour of Washington County stage race. Just a few weeks ago at the Tour de Toona, D’Alba was 2nd place overall going into the fi nal stage, but suffered a broken elbow during a crash in the end sprint and took 3rd place overall for CAT 3’s. He says that despite his injury, he’s happy with his results and is looking forward to racing more after he heals. The future looks bright for the SNR cycling team as they gain more wins and credibility and are granted an official team status by USA Cycling.

The successes of the SNR are due in part to the team’s rowing background. Anyone who has tried rowing, whether on the water or on a rowing machine, know that rowing is an extremely aerobic sport. This translates very well into multisport and cycling endeavors. Reitinger comes from fourteen years of rowing—that’s a huge aerobic base to work with. He says that once that base is established, the biggest hurdle to overcome is training your body to move in a

form that’s more conducive to running, swimming, and cycling rather than rowing.

Next time you’re digging deep on the road and someone zooms past you in a hot pink jersey, don’t feel too bad. It’s probably one of the SNR team, and, as Reitinger explains, “Cyclists out there see our pink kits with the Boathouse Row crest on it, and they ask questions: ‘Who are you guys?’ – ‘How did you get so fast?’ – When we answer that we were elite rowers, people appreciate how diffi cult rowing is, and how fit it makes you.”

Your Local Guide to Cycling, Running and Triathlon August/September 2011 29

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Runners are a notoriously naked bunch. They start losing layers with the first weak light of spring and shed unabashedly at the least provocation. Yet as the temperatures soar we ladies find ourselves at a disadvantage. Some unspoken edict has many of us convinced that only the most toned among our sex can pull off (or pull on) running shorts. Too many of us plod through runs in capris and pants, sweltering and swearing and shaking our fist at the masculine specimen squeezed into split shorts and blissfully unaware of our envious stares. We have all crouched in our local running store’s fitting room, bending and twisting and high-kneeing and searching for the tiniest jiggle or crease. To attribute the dearth of lady short-wearers to vanity, however, is to do women a great injustice. Powerful thighs lead unequivocally to chafing; the spandex shorts that provide some brief respite from the confounded rubbing creep steadily higher throughout our run. Tight waistbands cinch even the most muscular core, inhibiting free movement and seeming to grow more restrictive with each step.

So what is a girl to do? First and foremost, know the options. The unisex split short of yesteryear has been replaced by a motley crew of lengths, materials, sizes and shapes. Unfortunately, most running stores display their apparel by brand. While visually appealing, brand categorization can prove difficult to navigate. A good sales

associate will help customers negotiate the racks, but a short-savvy consumer can facilitate the process by familiarizing herself with The Big Four: liner, inseam, split, and waistband.

Running shorts frequently come with some sort of attached liner. Traditionally this has been a ‘brief liner,’ a shapeless mass of technical fabric that perfectly encompasses approximately one wearer out of a thousand but is relatively comfortable and generally inoffensive. While the brief is still the most widespread liner on the market, many brands now offer a ‘2-in-1’ option, which replaces the brief with a form-fitting boy short. This piece has become exceedingly popular among women, as the synthetic fabric takes the brunt of the friction and spares the wearer from inner thigh chafing. A word of caution: any women-specific boy short will have a triangular insert at the apex of the inseam known as a gusset. The gusset is the friend that knows way too much about us- it protects the wearer from a type of ‘short creep’ known only to the fairer sex.

Customers hoping to convey the amount of coverage they desire in a short will be best-served referencing the inseam length. Looking for abundant coverage? The inseam should be at least 6 inches. Many ‘traditional’ running shorts, those that strike women at the upper- to mid-thigh, have inseams of 3.5, 4, or 5 inches. More daring runners will select a ‘racing short,’ a category known for leaving little to the imagination. Coverage-conscious short-shoppers will also want to keep an eye on side splits. Although these slits in the material do reveal a bit more leg, they also allow the short to gap fluidly when the knee is lifted at the beginning of the stride, limiting the ‘bunching effect’ that plagues many runners.

The waistband is perhaps the most overlooked component of a running short, yet it can prove the most instrumental

Story by Kate Reese

Shorts

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LSM Photo/Laurence Kelly

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to a comfortable fit. Traditionalists will swear to the functionality of a simple elastic waist secured by a stretch drawstring. Unfortunately, even in models cut specifically for women’s hips, the elastic waist can end up digging slightly below the waistline and creating the spillover-effect so unflatteringly referred to as ‘muffin top.’ Most manufacturers now offer at least one short with a ‘flat’ waistband to combat this fit. The flat waistband is often 2–3 times wider than a traditional elastic waist and, true to its name, sits flat against the hips. The additional inches allow a more uniform dispersion of lady lumps; indeed, many women compare the reinforcement of the flat waistband to the support provided by control top pantyhose.

A final note of caution: try to leave stylistic single-mindedness at the door. Staffers are well-versed in the cut and function of their inventory, and something that looks abysmal on the rack can be stunningly comfortable on the body. Most stores have at least one woman on staff. Search her out, but know that male associates are often as well-versed in the technical components of each piece as their female counterparts. They just don’t know about short creep.

Your Local Guide to Cycling, Running and Triathlon August/September 2011 31

LSM Photo/Laurence Kelly

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From the Revolutionary War to the Jersey ShoreThree-day Ride Start in Morristown, NJ and ride through Princeton, NJ and Bucks County, PA finishing in Long Branch, NJ on the beach (200+ miles)

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full century (100 miles) or a metric century (62 miles) ride

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Outdoor Dining is Available at Winnie’s LeBus

We look forward to having you join us!

Winnie’s LeBus Manayunk

www.lebusmanayunk.com

Page 33: Liberty Sports Magazine Aug/Sept Issue

story by Laurence Kellyphotos by Laurence Kelly and Sarah Philbrick Kelly

Page 34: Liberty Sports Magazine Aug/Sept Issue

A few years ago I returned to college after a long career as a photojournalist. Times were tough, as was finding work in the news industry. I decided to get a bike that I could ride across town to the school where I was studying. Parking there was a nightmare, and it seemed like a bad idea to lock up my expensive bike on campus (not to mention the unnecessary wear and tear on my fancy ride). So I made the trip to a local bike shop near Boston, where I lived at the time. After riding a bunch of different models, I decided on a single speed cyclocross bike. That was the first day of the rest, no wait, too corny. The rest as they say, mmm, nope. This began a long ride down, no not that either. Well, let’s just say this, the decision changed everything. No other outdoor activity makes me happier than cranking through the city, bag on my back.

My first trip as a “commuter” was to my favorite falafel joint for lunch. It was a nasty Boston winter afternoon. The snow was still piled from the curb into the driving lanes. I was cold, a little bit scared of the traffic, and completely thrilled to be riding my bike. It was as if I had conquered the world’s problems on the way to lunch. I’m sure you can imagine why, I mean the restaurant was at least a mile from my home. I share this memory because I think my thoughts were as silly as most people’s reasons (including my own) for not commuting by bike. Bad weather, your appearance during the work day, sweat, safety, lack of energy during

work, need to carry work stuff – I’ve heard them all, and know they aren’t problems. Bad weather is easily tamed with quality rain gear. Leaving early, riding casually, and bringing a change of clothes will keep you looking good. No worries if you can’t shower at work. If you leave home clean, baby wipes will get you back to feeling fresh. The first few days might leave you a little exhausted at your desk, but before long you’ll be raring to go, even daydreaming about your ride home. Lugging your gear is a cinch with a shoulder bag, backpack, pannier case, or pull-along cart. As for safety, take your time, and be mindful of your surroundings. It’s no more dangerous than being in a car. The one exception can be distance. You actually can live too far away. I however ride a single speed bike seventeen miles a day to the Liberty Sports Magazine studio. LSM editor Pat Engleman has commuted as far as twenty three miles each way. You just have to figure out what distance is actually too far for you.

Hopefully everyone can get past the idea that bike commuting is a big deal, because that’s just not true. In fact, it’s a total blast. Biking gets me into friendly conversations, has me in tune with the city, and offers an opportunity to smell everyone’s delicious dinner ideas. You get all of this, plus a great sense of accomplishment. That is to say, I feel like I’m doing something generally good when I leave my car at home. We could get into the tired discussion of high gas

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 35

prices, low fitness levels and driving-induced stress. The problem here is if you have avoided hearing about these things, you must not have a long trip from the cave where you live to the one where you work. Instead we should reflect on the positive aspects of getting to your workplace on a bike. It basically comes down to revisiting the joy of your first rides as a kid. I’m sure you remember the first time you rode a bike. Mine was a day in 1977, when my dad ran beside me on the way down our driveway. It was about 100 yards long, and he held the bar off the back of the banana seat. About half way through, he let go and I was free. FREE! I couldn’t believe I was doing it. I kept right on doing it right until I crashed into the back of my mom’s car. That’s when I learned my first big lesson in cycling – you need to use the brakes. Then I learned my second, if you fall, stand up, clean off, and start over; obviously a metaphor that reaches way beyond cycling. Everyone who has ridden a bike has a similar memory. We hang on to these recollections because riding a bike is one of the most important things we ever learn. It gives us our first feeling of independence. Cycling to get around can be as fun (and meaningful) as it was when you were seven. There are definitely different logistics we have to deal with as adults, but the riding aspect is still fun and liberating. Try it, and you will likely agree. If not the first time, then likely by the fifth. If you are at all like me, it will carry over into many parts of yours life. My wife and I agree that our date nights are much more fun, and romantic when we ride there.

If you are planning to set out on your first bike commute, there are some things you should know. First, ask an experienced rider to teach you how fix a flat and lock your bike. You could also learn these things by taking a beginners workshop at your favorite bike shop. Secondly, find the safest route to work. This will assure you can get there quickly and safely, by concentrating on the right stuff. There are endless resources on safe routes and safety tips. A greatplace to start would be the Bicycle Coalition of Greater Philadelphia website at www.bicyclecoalition.org. Finally, you will need some things for safe travel such as blinky lights and gear for lugging your work stuff. For ideas on some of these items, check out this month’s Choice Gear section.

The more I pay attention, the more impressed I get. The streets of Philadelphia have never been so filled with bike commuters. Intersections are often jammed, sometimes you have to wait your turn in a line of six or seven cyclists. What a beautiful problem to have. I’m happy to be spinning around this great city as it makes huge strides in the name of cycling. If you see me around, please be sure to say hello. In the meantime, you can contact me with questions or comments aboutbike commuting, at [email protected].

Page 36: Liberty Sports Magazine Aug/Sept Issue

Five Ways to Fit It All InHow to juggle training with a family, a career, and a social lifeStory by Mary Kelley

You have a job, family, friends, hobbies, social obligations, and (if you’re anything like me), a house that desperately needs to be cleaned. Now you want to do a triathlon, marathon, or bike race. Here are a few tips to help you fit training into your already busy schedule.

PRIORITIZEMake a list of the important things in your life and decide

where training fits in. Be realistic about what you’re willing to give up for training. Know that your priority list can change throughout the year, and from year to year. If you have an important event, such as your first Ironman that you’re training for, move it up the list. Just make sure that the people close to you know of your priorities and are supportive of your training time.

My current priority list looks like this:Family/FriendsWorkTrainingSleepCleaning the house

When I was training for World Championships (and before a husband and 2 kids), it looked something like this:TrainingSleepFamily/FriendsWorkCleaning the house

Now that you have made your list, learn to say “no” sometimes, even if it means having a messy house, friends who don’t understand your “obsession,” missing some social events, and maybe even turning down a job promotion or a date.

SCHEDULE IT!If training is important to you, schedule it on your calendar

as you would any meeting – and make sure you attend your training “appointments” most days. Yes, it’s okay to miss training to attend to a sick kid or an emergency at work, but don’t make a habit of dropping out of training when anything comes up. Accomplish your high priority items.

How to schedule:Decide how many hours you have to dedicate to training.

Be realistic, and ensure that your available training hours are sufficient to train for your intended event. Eight to ten hours per week will get you ready for a sprint or Olympic distance triathlon, but not a half Ironman or full Ironman.

Create a training plan. Divide your available time among the days, sports (swimming, biking, and running), your schedule conflicts, and in line with your training objectives. Make sure you increase the volume and intensity of your workouts slowly, and incorporate rest days (at least one per week) and rest weeks (every 3rd or 4th week) into your training plan. If you don’t have the time or the knowledge to write your own, hire someone to do it. There are plenty of qualified coaches online, and probably several in your area.

Photos by Laurence Kelly

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COMBINE WORKOUTS

If you can’t schedule at least 2 swims, 2 bikes, and 2 runs each week, combine some of them into “bricks” or back-to-back workouts. I do not recommend more than 1 brick per week on average. If overused, they teach you how to run slowly and with poor form.

Incorporate intervals. If you’re short on time (and even if you’re not), build in plenty of intensity to maximize your training time. Vary the duration, intensity, and rest time to target specific objectives such as 30 second sprints with 60second rests to improve leg turnover.

Early is better. If you plan to work out later in the day— after work, after the kids are in bed, or after you finish some administrative work—there’s a good chance that you’ll run out of steam before it’s time to train, something will pop up unexpectedly or tasks will take longer than expected. Set your alarm, and get up when it goes off. GET ACCOUNTABLE

Sign up for a race. Talk about motivation! Signing up for a race is a great way to make your goal tangible. Once you have a date and distance, it’s time to start planning your training!

Keep a training log. On paper or digitally, record each workout. Include the mode (swim, bike, run), type (10 x 1 minute intervals with 30 seconds of rest), distance and time. If you miss a workout or cut it short, write it in the log along with the reason. Also include any injuries, signs of overtraining, or other significant notes.

Tell your friends and family what you’re doing. Once yourloved ones know of your goal, they will want to help you achieve it. It is very important that they support your goal, because you will lean on them more than ever to pick up the slack at home, and to understand why you can’t stay out late partying during training.

Hire a coach. Coaches provide motivation, an organized plan to follow, and they keep you accountable. Ensure that you agree with their training philosophy, and their personality, and that they have the appropriate experience, certifications, and/or degrees.

Find training buddies. If you know someone else is waiting to meet you for a run, you’ll be less likely to flake out. Many of my closest friendships (and my marriage) have been strengthened by difficult workouts that we have conquered together.

Write down your goals and put copies on your fridge, yourbathroom mirror, your car visor, and on your cubical wall. Keep them visible so that you always remember why you’re doing this and why you have to work hard every day.

GET CREATIVE! As a busy mom of two and a small business owner, I have

employed several creative solutions to get in my workouts without sacrificing my “mom time” or work quality.

Train while your kids/significant other sleeps. Wake up early or train during naptime and get your workout in while the rest of the house is still sleeping. If you’re a night owl, train after everyone is in bed.

Swim, bike, run, and strength train at home. Invest in a bike

trainer, a treadmill, swim cords and a set of free weights. If you have these items at home, you can train even if the gym is closed, the weather is terrible, or the kids are sleeping.

Train with your loved ones. This is a great way to combine your family time and your workout.

Run with the kids in a stroller. If they get bored easily, bribe them with a movie on your iPhone or a special snack. Bundle them up in winter, get out early in summer, and use a rain cover in rainy weather. Schedule it around naptime. My 16-month old still falls asleep during mid-morning runs. I like to give the kids something to look forward to at the end, like finishing at the park or the bakery.

If your kids are older, let them bike next to you while you run. If they’re much older, let them swim, bike or run with you! If you’re totally different speeds, you can still warm up, cool-down and stretch together.

Bring them to the track for running intervals. It doesn’t matter if they’re much faster or much slower than your speed. You can both get in a great workout and spend time together.

Most gyms have day care. If your kids are already in daycare or school 5 days per week, this may not be the best option, but 60 minutes once or twice a week is doable when it’s the only way to get in training.

Swap babysitting with another mom. Take turns watching each

o

Your Local Guide to Cycling, Running and Triathlon August/September 2011 37

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other’s kids while one gets in a quick run, and then swap.

Swap making dinner with another person (preferably aneighbor). Seriously, save 30-45 minutes once per week by making a double-dinner one night, and eating your neighbor’s double-dinner another night.

LEARN TO MULTITASK

Listen to a book or podcast while you train. If you’re indoors on a treadmill or bike trainer, you can read or watch a video.

Bike or run to work. This is an excellent option if you live near work and the route is safe. Try the Google Maps bike option, Map My Ride, or Map My Run to find safe routes.

Conduct business meetings on the track. Major deals are made on the golf course all the time, why not while running or biking? Okay, this assumes that the person you need to meet runs or bikes at a similar speed, and that you both don’t mind seeing each other in shorts/spandex and sweaty but it can work.

REMOVE TIME WASTERSLet’s admit it, we all have “time-wasters” in our days.

Removing or limiting these will free up 30 to 90 minutes per day or more. That’s plenty of time for a workout or two!

Eliminate or limit TV and Internet. I love watching TV at night after the kids are in bed, but I always stay up too late, and rarely watch anything that makes me smarter, faster, or a better human being. Sleep is almost always a better option.Order online – clothing, shoes, groceries, office supplies. You can find great deals, and save time running around town.

Many online stores now offer free shipping and free returns, so there’s no reason not to try it.

Hire a cleaning lady. Maybe this sounds like an unnecessary expense, but think of the time it takes you to clean your entire house. Now, think of being able to get more sleep, training, work, and/or quality time with your loved ones instead of cleaning. Once a month or once per quarter, I think it’s a wise use of money and time!

Okay, now you have a few ideas; hopefully you found some that you can implement. Time to make that priority list, sign up for a race or two, make a training plan, schedule it in, find some friends to train with, and get started! And for Pete’s sake, hire that cleaning lady!

Happy training,Coach Mary Kelley, ACSM, NASM

About Coach Mary:Mary Kelley is an All-American Triathlete, Coach, Personal Trainer, Wife and Mother. With over 10 years of triathlon experience, and over 20 years of competitive swimming and coaching experience, she has 7 first-place overall finishes to her name, dozens of age group wins, and proudly served as a member of Team USA in 2005 and 2006. Mary Kelley is the Founder and Head Coach of Athletes in Multisport www.aim4tri.com, providers of triathlon coaching, group workouts, training plans and clinics. She can be reached by email [email protected],and followed on Facebook www.facebook.com/aim4tri and Twitter www.twitter.com/aim4tri.

38 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

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SATURDAY

There are few road races in the United States with the prestige and longevity as the Univest Grand Prix. Promoter (and two-time United States Professional Champion) John Eustice has brought together his years of racing and event production together in his company, Sparta Cycling. Eustice has introduced a new, spectator-friendly format for this year’s Univest that will challenge top pros and delight fans. Over the past decade Sparta Cycling has become the leader in U.S. cycling road race design. Building on the great success of the Rockstar Games sponsored Skyscraper Cycling Classic in Harlem, NYC in June, Sparta has turned its innovative focus on setting the standard for a new American pro racing format.

The racers will fi nd themselves facing two diffi cult climbs in the circuit. The spectators will have the thrill of seeing the race tackle these climbs 34 times, and those near the start/fi nish line will have the chance to see the race 50 times! For cycling fans there is no better venue than the Univest GP.

Because of the event’s reputation, organization and high level of competition, USA Cycling has awarded the the race the highest possible ranking for their National Race Calendar series (NRC 1.HC). The race is also the fi nal stop on the UCI America Tour, an international series comprising the top races in the Americas. Each year, the Univest Grand Prix lives up to its billing as a brutally hard event with thrilling race action. Boasting a great selection of international and domestic competitors who will challenge each other on a fan-friendly layout - and taking place in a welcoming community setting - Sparta Cycling is proud to present the road race event that the U.S. has been waiting for.

SCHEDULE OF EVENTSSATURDAY, SEPTEMBER 17START/FINISH AREA: Main & Broad Street, Souderton, PA

CYCLOSPORTIF: Start 8:00am FAMILY EXPO: 9:00am–3:00pm

SHIMANOYOUTH SERIES: Registration 9:00–9:45am Start 10:00am, Finish 10:45am (Ages 3–5: Big Wheels/Trikes Ages 6–8, Ages 9–10, Ages 11–13) Kids races will start on Broad Street. Admission is free. Helmets and parental signature required. Medals will be awarded to all participants.

PRO RACE: Sign-In 10:20am, Staging 10:40am Start 11:00am, Finish 3:00pm (100 miles/161k)

Rob Muller, Action Sports Outdoors

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SATURDAY

UNIVEST GRAND PRIXSOUDERTON/TELFORD/FRANCONIARider sign-in and opening ceremonies begin at 10:20 am. The newly confi gured racecourse allows fans to see the the cyclists three times a lap. Spectators can see great hill climb action within a fi ve minute walk of the start/finish area in two spots, along Wile Avenue, and at Generations at the top of Second Street. The Teams Feed Zone on Wile Avenue is a must-see! The 100-mile race will fi nish around 3:00 pm. Its design promises fans an unparalleled race viewing experience.

SOUDERTON/TELFORD/FRANCONIARider sign-in and opening ceremonies begin

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Sparta Cycling kicks off the weekend with the famed Cyclosportif 100K, a recreational ride which sees a return to the original big loop format. Based on the classic Univest road course, this hilly 100K course in Montgomery County will appeal to those looking to both enjoy the sceneryand throw in some challenge in the process.

The Cyclosportif features chip timing with sections allowing riders to compete against each other. So, if you’re a serious rider ready to test your legs through the beauty and tough climbsof Pennsylvania, this is your chance. Technical

SATURDAY

support, feed zones and follow cars are all a part of this Gran Fondo styled ride. Showers are available post-ride along with a party featuring great food and a front row seat to watch the professional race.

As with the year’s past, a special edition jersey will be on sale and pre-registered riders receive an officialT-shirt. A good level of fi tness isrequired to participate in this great European cycling tradition adapted to local terrain. Join us Saturday, September 17, 2011 for the return of the classic Cyclosportif 100K.

BENEFITING

OFFICIALJERSEYSUPPLIER

PRESENTED BY

OFFICIALBIKESPONSOR

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SCHEDULE OF EVENTSSUNDAY, SEPTEMBER 18 START/FINISH AREA: Main St. & Court St., Doylestown, PA

PRO RACE: Sign-In 10:15am, Staging 10:40am Start 11:00am, Finish 12:50pm (50 miles/80k)

ART FESTIVAL: 10:00am–5:00pm

SHIMANOYOUTH SERIES: Registration 8:30–9:30am Start 10:00am, Finish 10:30am (Ages 3–5: Big Wheels/Trikes Ages 6–8, Ages 9–10, Ages 11–13) Races begin at 9:30am on Court Street with registration opening at 8:30am. Autograph Alley opens for children immediately following their races.

POST-RACE PARTY AT PUCKS-PRINTERS ALLEY: 1:30pm–3:30pm

SUNDAY

UNIVEST CRITERIUM OF DOYLESTOWNThe 50-mile race is a spectator’s delight and held on a fast circuit that climbs and descends, twists and turns around the Doylestown Arts Festival. The Start/Finish line is at the top of town at Main and Court Streets. Make a train/bike day of it as SEPTA’s Lansdale/Doylestown line drops passengers off on the most exciting turn of the racecourse.

CKS-PR30p

LLENTE S A–3:30pm

Sunday offers fans the Univest Criterium in historic Doylestown. Riders will complete 36 laps of a rolling 1.4-mile circuit with the Start/Finish right in the town center. The race encircles the Doylestown Arts Festival and provides a day of culture mixed with the spectacle of small circuit - criterium - racing. Walk through the Arts Festival to see the race from various vantage points. The high-speed downhill S-turn from Oakland to Main and then onto Ashland is a must-see. The race is always a thrill and is a perfect way to end a weekend of exciting international sport.

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ATTACK An explosive acceleration of effort made by a rider to shake others out of their slipstream and gain time.

BREAK/BREAKAWAY An individual or group of riders who gain time on the rest of the fi eld.

DRAFT/DRAFTING When a racer tucks in behind another cyclist to seek a break from battling the wind; drafting can reduce the amount of energy a rider has to expend by as much as 30%. All tactics in cycling revolve around the concept of drafting.

PACELINE Racers in a breakaway or fast-moving peloton alternate turns at the front of the group, both to keep the pace high, and to rest in the draft of the other cyclists.

PELOTON/FIELD The main group of cyclists in the race. All race action is described using the peloton as the reference point.

SITTING-ON The action of a rider refusing to take turns and ride in the wind. The rider is sitting back and benefi ting from the efforts of others.

BRIDGING THE GAP The explosive effort of leapfrogging from one group to another.

DROP Leaving another rider or group behind, dropping them out of your slipstream.

UNIVEST GRAND PRIXSPECIAL COMPETITIONS

UNIVEST GRAND PRIXRACE LEADER

LEIDY’S BEST SPRINTER

BERGEY’S FIRST AMERICAN

UNIVEST GRAND PRIXBEST CLIMBER

SPONSORS

O - O 4A D 1 4 0I F RN I A M

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2011MID-ATLANTICCYCLOCROSSSERIES GUIDE

Story by Pat EnglemanPhotos by Anthony Skorochod

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As in another popular fall past time, they say games are won in August, and in cyclocross this cannot be truer. From the middle of the road and mountain bike race season until the first horn blows in September, cross racers are focusing on the upcoming season. The knobby tubulars are dusted off, canti brakes get new pads, and the December mud is finally cleaned from the chainstay.

Racers of the Mid-Atlantic focus the preparation of July and August on what amounts to the best cyclcross series on the East Coast. The Champion System Mid-Atlantic Cyclcross Series (MAC) stretches from Baltimore, MD to the far reaches of Long Island, NY, with the Philadelphia region acting as the heart of the action.

The MAC series consists of 14 rounds of cross action, which adds three races since last years calendar, and will keep racers and fans busy from September 10th through December 11th of this year. The series, which is now officially in its teens, has been running over barriers and riding through wet grass since way before we thought cross was cool and with the rising popularity of the discipline, it will not be going anywhere soon.

History and talent run deep within the MAC series, with such two wheel rock stars as multiple time cyclocross world champion Erwin Vervecken and multi-discipline National Champion, Ryan Trebon, racing on the matted fields of the Mid-Atlantic. Vervecken brought the true Belgian flavor of cross to the series and Trebon won his first-ever UCI race here. Women’s cross history was also made when, in 2006, a women’s fi eld including Katie Compton, Lyne Bessette, and Georgia Gould toed the

line at the revered Granogue site. That single event could have been the national championship race, which only serves to show that the MAC is one of the elite cycling series in the nation.

This year’s series serves to be an interesting one with the two-time men’s elite winner Valentin Schertz not returning to this side of the pond. This opens up a big hole at the top of the men’s podium, but we will have three Euros from the Philadelphia Cyclocross School and some other elites willing to fi ll that spot. The MAC Elite points will only be distributed in the non-UCI races, which will make Whirly Bird, Fairhill, The Super Cross Cup, Geler Votre Cul, and Limestone even more important.

With seven events with UCI points on the same day that the rest of the MAC faithful come out to race, we will also have some developmental European racers coming out to put the screws to other international elite level men’s racers such as Jeremy Powers and Adam Myerson.

On the women’s side, defending champion Laura van Gilder (C3) and runner up Arley Kemmer (C3) will duke it out with teammate Dierdre Winfield (C3) and locals Kristine Church (Human Zoom), Nikki Thieman, and Kristin Gavin (Team C-F), who have been rapidly ascending the ranks of the best cross racers in the nation.

With the loads of national talent taking the headlines,

the real action and the most excitement for the day always seems to be within the “Killer B” category. This is where the working Joe and Jane spend the weekend afternoons putting all of their hard work, skills, and

THE 2011 MID-ATLANTIC CYCLOCROSS SERIES BEGINS

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training on the line against the rest of the nine to fivers that spend their weekends jumping over barriers and driving up and down the East Coast.

This year the B class will be even more interesting since the master B class is no longer a category. There is now a 35+ and a 45+ cat 1-4 race that gives everyone a place to strive for and a new home for some master racers.

Dewey grass, early hours, and fresh courses will be the norm for all of the category 4 racers with 9am start times and call ups based upon registration time, so get yourregistration done early if you don’t want to have to fi ght through a hundred riders trying to fi nd their clipless pedal. If you enjoy picking off people from the back, wait a bit longer, but don’t hesitate because this class can and will sell out quickly.

Don’t put away your racing shoes after Thanksgiving though, as this will be the first time that the MAC season goes on into the holiday season. Since cross nationals have moved to January, the new late season races give everyone the chance to stay in form and race out the end of the season.

This season is shaping up to be even better than the past years, which is unbelievable, but with the additional races, late season racing and changes in categoriesand points, this will be a great year for the competitionand the fans. Be sure to keep up with the season at facebook.com/people/Mac-Cross.

OSS SERIES BEGINS

Your Local Guide to Cycling, Running and Triathlon August/September 2011 51

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ENittany Lion Cross (Trexlertown, PA 9/10-11)is the fi rst UCI cyclocross race anywhere in the world in 2011. This race has been expanded to two days in the Lehigh Valley! Saturday is a UCI C2 race and Sunday is a non-UCI points race. This race is at the Valley Preferred Cycling Center.

Charm City Cyclocross (Baltimore, MD 9/17-18) is no longer the upstart race, but is beginning to rival Granogue as a series favorite course. The race started as a BikeReg.com MABRAcross race, joined MAC in 2008, became a UCI race in 2009, and became a two-day UCI race last year. It has set attendance records for the Mid-Atlantic Region every year since 2007.

WhirlyBird Cyclocross (Bryn Athyn, PA 9/25) is the second non-UCI race on the 2011 Champion System MAC Series calendar, and the fi rst that is only a one-day event. Traditionally, it is the non-UCI races that weigh the heaviest in the Elite season championships as MAC racers compete without many visitors from other regions and earn big time points. This race is the closest geographically to Philadelphia. Granogue (Wilmington, DE 10/15-16) is an amazing race, at an amazing venue, with amazing topography. It also features some amazing views, particularly on the years when the foliage is full color on race day. The venue is run on the du Pont estate (yes, THAT du Pont). It is the oldest UCI race in the Mid-Atlantic. The water tower hill is an icon in American cyclocross. This is the second year that Granogue has gone to a two-day format and last year’s success should be repeated this season.

Beacon Cyclocross (Bridgeton, NJ 10/29) is the high-speed rush through the woods. It’s a course like no other. Mostly hard-packed sandy roads through the woods of southern NJ, but with two of the biggest, baddest obstacles in ‘cross -- the steps of the two-story high “Amphitheater of Pain” and the Beach run beside Sunset Lake, which is at the UCI limit for a sand trap. The race is a UCI C2.

HPCX (Jamesburg, NJ 10/30) is named for it’s original location in Highland Park, NJ. Five years ago it “temporarily” moved to its current location in Jamesburg, NJ due to construction at the original venue and never moved back. This race might as well be a two-day race with the Beacon race just a short drive away.

Fair Hill (Fairhill, MD 11/12) is an equestrian facility and fairgrounds in the middle of one of America’s sweetest mountain bike trail systems. The course at Fair Hill has some off-camber riding, and you get to ride some singletrack as well! It is the third non-UCI race of the year, which makes it vitally important for those chasing the Champion System MAC championship. As the penultimate MAC weekend, it’s also the opportunity that many “B” racers use to “cat-up” and race Elite for the fi rst time.

Super Cross (East Meadow, NY 11/19-20) although a change from the Hamptons to this lower rent area of Long Island caused some consternation, Eisenhower park is a great cross location and this new location cuts some travel time off of the road weary.

Geler Votre Cul (DE/MD 12/10) for you French speakers out there, this might be your last chance to get some MAC points. That might be what the promoters were thinking of when they named this new race. With late season weather always an equalizer, this race should be interesting – if not just cold.

Limestone Cross at the Kiln (Lehigh Valley, PA 12/11) This was the last race of the season last year and although it was not part of the MAC series, it was well attended and the racers loved getting through the snow hard pack for 45 minutes or so. This will be another interesting race this year.

2011 MID-ATLANTIC CYCLOCROSS RACES

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Hillbilly Hustle (Elmer, NJ ) this is literally down on the farm. There is a donkey across the street and a campfire burning during the race. The course winds its way through a defunct nursery from the early 1900s. Observe a plethora of characteristic south Jersey arboreal surroundings ranging from sandy deciduous, to ancient x-mass pine, to aromatic swamp. The course is fl at and, aside from the technical turny stuff, fast. Get out there. Proceeds go to the junior mentorship initiative of the Quaker City Wheelmen that benefits underserved urban youth.

Iron Cross Weekend (Michaux State Forest, PA 10/9) Colorado Mountain biking has Leadville, Pennsylvania cyclocross has Iron Cross. It is as gnarly as the name sounds. Think of the longest fire road climb you have been on in your life. Then add a cyclocross race to each end of it. That might be close to describing what Iron Cross is all about. Finish this and you live among the gods of the cross world.

DCCX (Washington, DC 10/23) With over 525 entrants hailing from Washington, DC, Virgina, Maryland, Delaware, Pennsylvania and beyond, and their families, DCCX is the best time you will have this fall. In addition to the races for big kids, DCCX also provides opportunities for juniors, and has a great course specifically built for 6 through 11 year-olds. Last year they brought tandem cross to the east coast! Additionally, DCCX donates a large amount of the race proceeds to the veterans residing atthe Armed Forces Retirement Home.

Bear Creek Resort Cyclocross Weekend (Macungie, PA 11/5-6) Another weekend full of cross racing is on tap for this Lehigh Valley race. With PACX points on the line and not a MAC race to be found, this is where you will fi nd yourself if you are truly cross obsessed. With wide-open courses and some steep downhils, this race is going to be another classic. Let’s hope for mud just to make it a bit more interesting!

Spring Mount (Spring Mount, PA 11/13) This race is held on the grounds of the Upper Salford Township Park in the Philly ‘burbs. The course is fast grass with some sand and mud mixed in for fun. There are some really fast parts, and last year they had specifi c single speed class, which makes the masochists among us very happy. This race is also part of the PACX series.

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Cross Races to Check Out When Not at a MAC Event

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Underground Cross races are becoming bigger and bigger, which might be their undoing, but like the early days of punk, lets just ride it out until it becomes commercial. Many people work on weekends, don’t want to travel two hours to race, or just like the informal feel of these races. Cross season is so short, we need to get as much action as the limited calendar and daylight will provide. Just because these races are less than official doesn’t mean they lack speed, intensity and stiff competition. Entry fees are much lower, timing is less offi cial, and often the fun meter isredlining along with racers heart rates.

Mid-week Training (Belmont Plateau, Philadelphia)every Wednesday starting in September. This is a cross practice and mock race that brings all of thelocal heavy hitters out for a bit of fun and coaching in the grass. If you can’t get to one of the fancy cross training camps come out here, this will prove to be the smartest move you make in regards to your training.

Triple Crown of Kensington (Cione Park, Philadelphia 10/11, 18 & 25 – 7:00 reg., 7:30 race) This series is run under the lights on a soccer fi eld and around the streets of Kensington. There are locals, glass, concrete barriers, and other obstacles, but all are part of the fun of this midweek race series.

Spooky Cross (New Location TBD, but expect some abandoned spot in Philly) This is traditionally theweekend of Halloween and last year happened along

with the Philadelphia Bicycle Expo. Half cross race and half scavenger hunt in a graveyard, this new race certainly toed the line of taste, but was tons of fun and the organizers are already setting up for next year.

Junkyard Cross (Bilenky Cycles HQ, Philadelphia) Traditionally the weekend before Christmas. This annual gathering of the crossers in the junkyard has almost popularized itself out of existence, but we have high hopes for this year that it will happen again. Bring a couple of bucks, and the guts to ride some teeter-totters and high fl yovers will make your season. Last year’s race actually took a toe from one organizer! How is that for badass?

Christmas Cross (Belmont Plateau, Philadelphia) The weekend before Christmas, this race has no UCI type barriers, but they make up for that with the climbing and single-track that is part of this race. I did the race on my mountain bike last season and still thought it was diffi cult. The clothesline doubled as a start fi nish and a preme dangler. With some skill you could get enough dollar bills to cover the low cost of this race.

Tussle at the Trestle (8th and Brown, Philadelphia) Early January. Last year it was run through a few inches of fresh snow around a small park complete with a spiral of death that relied on the handling skills of even the best riders. Don’t worry, there are handicaps for the fast guys, and a really great method for making the races totally fair for all comers.

Cross Underground

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 55

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ADVENTURE RACING

August8/12 Lionheart A.R. PA.americanadventuresports.com8/21 Bear Creek AdventureRace. PA. bearcreekmtb.com8/27 The Shag. NJ.www.nyara.org

September9/24 Great Urban Race. PA.www.greaturbanrace.com9/25 Wildlands Challenge. PA.www.makebreak.com

CYCLING

Cycling - Mountainand Cross

OngoingFeb-Dec. Bikesport WednesdayEvening Dinner Ride. 5:30 PM.Lower Perkiomen Valley Park,Oaks, PA. bikesportbikes.comFeb-Dec. Bikesport Mountain BikeRide. Sun, 9:00 AM. Green Lane(Knight Road) parking lot. PA.bikesportbikes.comFeb-Dec. Keswick CycleSunday Morning MountainBike Rides. Valley Green Innin the Wissahickon Park. PA.keswickcycle.com

August8/7 Danzeisen and QuigleySummer Sizzler. NJ.www.masuperseries.com

8/7 Taconic 909 Challenge. NY.www.h2hrace.com8/13-14 Bear CreekMountain Bike Challenge.PA. bearcreekmtb.com8/13-14 WildCat Epic MountainBike Race. NY.www.wildcatepic.com8/21 PAValleys.com RattlingCreek Marathon. PA.www.masuperseries.com

September9/3 24 Hour ChampionChallenge. PA.www.masuperseries.com9/9-11 Iron CrossTraining Camp. PA.fastforwardracingproductions.com9/10 Nittany Cross PA UCI C2.PA. www.midatlanticcross.com9/11 Coal Cracker Classic. PA.www.masuperseries.com9/11 Rumble in the Jungle. NJ.www.h2hrace.com9/11 Terror of Teaberry. PA.gettysburgbmx.ipower.com9/17 Bear Creek ResortMASS Finals Weekend. PA.www.masuperseries.com9/17 Charm City Cross. MD.www.midatlanticcross.com9/18 Bear Creek SummerShowdown Mountain BikeRace. PA. bearcreekmtb.com9/25 Chain Stretcher. NY.www.h2hrace.com9/25 WhirlyBird 'Cross. PA.www.midatlanticcross.com

Cycling - Road

OngoingFeb-Dec. Advanced PerformanceCycling Classes. Narberth, PA.toddparkertrainingprograms.com

Feb-Dec. Bike King MondayNight Ride. PA. bikeking.comFeb-Dec. Bike King ThursdayNight Cycling Basics. PA.bikeking.comFeb-Oct. Bikesport Fast-pacedRoad Bike Ride. PA. Sun 9 AM.bikesportbikes.comFeb-Dec. Bikesport Free Fix-a-flatClinic. 1st Sat, 9:30 AM. PA.bikesportbikes.comFeb-Dec. Bikesport FridayMorning Road Bike Ride forWomen. PA.Fri 10 AM. bikesportbikes.com

Feb-Dec. Bikesport TuesdayEvening Road Ride. PA.bikesportbikes.comFeb-Dec. Keswick CycleCherry Hill Road Ride. Sat.7:45. NJ.www.keswickcycle.comFeb-Dec. Cadence EP GroupRide. Sat. Cadence Cycling, PA.cadencecycling.comFeb-Dec. Cadence Group Ride.1st Sat. Cadence Cycling &Multisport, PA.cadencecycling.comFeb-Dec. D&Q Tuesday EveningRide. Cherry Hill, NJ. dandq.com

CALENDAR OF EVENTS

SPONSORED BY

for more information aboutThe Performance Lab, Powered By Rothman Institute visit

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 57

There are many morerides and races with

details online atlibertysportsmag.com

The Nock is back!

www.ridethenock.com

Saturday, August 27thThe Moravian Tile Works • Doylestown, PA

25, 50, 75, 100, 107 MILE RIDES

Page 58: Liberty Sports Magazine Aug/Sept Issue

Feb-Dec. The HarrisburgBicycle Club. Sat & Sun 8 AM.Sun 1:00 and 1:30 PMharrisburgbicycleclub.orgFeb-Dec. High Road CyclesGroup Rides. Sat 9 AM.Doylestown and Wayne. PA.highroadcycles.comFeb-Dec. High Road CyclesTuesday Evening Ride. Tues,5:30 pm. Wayne andDoylestown stores.highroadcycles.comApr-Dec. Thursday Night TrainingSeries. lehighwheelmen.orgFeb-Oct. Northwest Philly Rides:Start times vary. Sat & Sun. PA.phillybikeclub.orgMay-Sep. Tuesday Night 24-7 Fitness Pro-AM Series.Tues, 7:30 PM. ValleyPreferred Cycling Center. PA.thevelodrome.comMay-Sep. World Series ofBicycling Friday Night ProRacing. Valley PreferredCycling Center. PA.thevelodrome.com

Jun-Aug. Saturday Mastersand Rookies Series.Valley Preferred CyclingCenter. PA.thevelodrome.com

August8/2 Track MastersNationals. PA.www.thevelodrome.com8/5 Tandemonium! - USACycling Tandem Nationals.PA. www.thevelodrome.com8/6 Cadence EP Group Ride. PA.www.cadencecycling.com8/6 Fitness Park Criterium . PA.www.pacycling.org8/6 Reading Radsport. PA.www.procyclingtour.com8/7 Doylestown Circut Race. PA.www.pacycling.org8/7 Endure Bike-a-thon. PA.www.endureforacure.org8/7 Reading Radsport. PA.www.procyclingtour.com8/12 The Rodale CorporateChallenge . PA.www.thevelodrome.com8/13 Green Branch Park Century.NJ. sjwheelmen.org

8/14 2011 Oley Valley RoadRace. PA. www.bikereg.com8/14 Gran FondoPhiladelphia. PA.granfondophiladelphia.com8/19 Air Products Finals. PA.www.thevelodrome.com8/21 LIVESTRONG ChallengePhilly. PA. www.livestrong.org8/26 The 36th AnnualMadison Cup. PA.www.thevelodrome.com8/27 Emerson Custis LakeNockamixon Century. PA.www.ridethenock.com8/27 Round the ValleyFundraising Ride. PA.www.roundthevalley.org8/28 Gran Fondo New Jersey.NJ. www.granfondonj.com

September9/3 Cadence EP Group Ride. PA.www.cadencecycling.com

9/3 NEPA Wilkes-BarreCriterium. PA. www.pacycling.org

9/4 NEPA Italian FestivalCriterium. PA. www.pacycling.org

9/10 Amish Country Bike Tour.DE. AmishCountryBikeTour.com

9/10 Harvest Festival 28 MileBike Race. PA.www.miltonharvestfestival.com

9/11 Valley PreferredCycling Center: Try theTrack!. PA.www.thevelodrome.com

9/17 Jersey Devil Century. NJ.sjwheelmen.org

9/17 Jersey Shore Tour De Cure.NJ. tour.diabetes.org

9/17 Univest Cyclosportif.PA. www.cyclosportif.com

9/17 Univest Grand PrixStage Race. PA.www.univestgrandprix.com

9/18 Univest Criterium ofDoylestown. PA.www.univestgrandprix.com

9/18 Bike MS Hops to HopsRide. NJ.bikenjm.nationalmssociety.org

9/18 Harrisburg Bicycle ClubThree Creek Century. PA.www.threecreekcentury.com

58 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

Page 59: Liberty Sports Magazine Aug/Sept Issue

9/23-25 YSC Tour de Pink.NJ. www.ysctourdepink.org

9/24 Bike MS: Bike to the Bay.DE. www.biketothebay.org

9/24 Bike MS: City toShore Ride. NJ.bikepae.nationalmssociety.org

9/24 Bike MS: Great NewJersey Country. NJ.bikenjm.nationalmssociety.org

9/25 2011 Bike FreshBike Local. PA.www.pasafarming.org/bikefresh

9/25 Bike MS: Bike to the Bay.DE. www.biketothebay.org

9/25 Bike MS: City toShore Ride. NJ.bikepae.nationalmssociety.org

MULTISPORT(TRIATHLON ANDDUATHLON)

OngoingFeb-Dec. Mid-AtlanticMultisport Triathlon 101Class. Sundays 8:30-10:00am.midatlanticmultisport.com

Feb-Dec. Mid-AtlanticMultisport Ladies NightIndoor Cycling Class.Mon, 7:00 - 8:00 PM.Upper Main Line YMCAmidatlanticmultisport.comFeb-Dec. Triathlon SwimSkills Training.Wed, 9:30 - 10:30 AM.Upper Main Line YMCAmidatlanticmultisport.comFeb-Dec. Mid-AtlanticMultisport Class:Triathlon Swimming.Thurs, 7:00 - 8:00 PM.Upper Main Line YMCAmidatlanticmultisport.com

August8/6 Beware of Barracuda OpenWater Swim. PA.www.hazletonymcaywca.org8/6 Born to Tri Sprint Triathlon.NJ. www.jsmultisport.com8/7 She ROX TriathlonPhiladelphia. PA.www.sheroxtri.com8/7 Steelman Triathlon. PA.steelmantriathlon.comindex.htm8/7 The Jersey Girl Triathlon. NJ.jerseygirltriathlon.com

8/7 XTERRA APPALACHIA. PA.americanadventuresports.com8/13 Beware of BarracudaYouth Triathlon. PA.www.hazletonymcaywca.org8/13 Long Branch SprintTriathlon/Duathlon Series-Aug #3.NJ. www.sandyhookers.org8/13 Lums PondYouth Triathlon. DE.www.piranha-sports.com8/13-14 Cadence's Fall PoconosTriathlon Camp: Racing TechniquePA. cadencecycling.com8/14 Patanella's Co-EdRevolutionary Triathlon. NJ.www.greenbrookracing.com8/14 Beware of BarracudaSprint Triathlon. PA.www.hazletonymcaywca.org8/14 Lums PondTriathlon & Duathlon. DE.www.piranha-sports.com8/14 Northeast Triathlon. MD.northeasttri.cgiracing.com8/14 Presidential LakesOlympic Challenge Triathlon &Duathlon & Sprint Triathlon. NJ.www.dqtridu.com

Your Local Guide to Cycling, Running and Triathlon August/September 2011 59

Find more events andcamps with details

online atlibertysportsmag.com

Race Directors, want tosee your event listed in

the calendar, go to:libertysportsmag.com

Page 60: Liberty Sports Magazine Aug/Sept Issue

8/14 Tuckahoe Triathlon. NJ.www.citytri.com8/17 Dash & Splash 5k. PA.www.pretzelcitysports.com8/20 7th Annual Tri/Du/Runthe Wildwoods. NJ.www.delmosports.com8/20 LARA Sprint Triathlon. PA.www.lewisburgtriathlon.com8/21 Cannonman Triathlon.PA. piranha-sports.com8/27 Keystone State Triathlon.PA. trimaxendurancesports.com8/28 2nd Annual Medford LakesColony Sprint Triathlon. NJ.www.dqtridu.com8/28 Keystone State Triathlon.PA. trimaxendurancesports.com8/28 Riverstock Tri. PA.www.riverstocktri.com8/28 She ROX TriathlonAsbury Park. NJ.www.sheroxtri.com

September9/3 DQ Triathlon at MarltonLakes. NJ. www.dqtridu.com

9/4 2nd Annual Bucks CountyDuathlon. PA.www.buckscountyduathlon.org9/10 Hunterdon Half Iron andSprint Triathlon. NJ.www.paceracing.org9/10 Quakerman Triathlon. PA.www.genesisadventures.com9/10 Shoreman 1/2 IronDistance Triathlon & Aqua Bike.NJ. www.dqtridu.com9/11 10th Annual Gino's RaceDuathlon. PA.www.eteamz.active.com9/11 DelawareDiamondman Triathlon. DE.www.piranha-sports.com9/11 Great Atlantic Triathlon.NJ. www.jsmultisport.com9/11 Ocean City Triathlon. NJ.www.citytri.com9/17 Bassman Triathlon,Duathlon, Aquabike. NJ.www.citytri.com9/17 Vice-Versa Sprint Triathlon.NJ. www.jsmultisport.com

9/18 16th Running of The 'Warat the Shore' Triathlon. NJ.www.sandyhookers.org9/18 4th Annual Buckman SprintTriathlon. NJ.www.greenbrookracing.com9/18 Atlantic CityInternational Triathlon. NJ.www.delmosports.com9/18 Long Beach Island AnnualTriathlon & Duathlon. NJ.www.dqtridu.com9/18 Marshman Triathlon.PA. piranha-sports.com9/24 Make-A-Wish Triathlon atSea Colony. DE. www.midatlantic-makeawishtri.org

RUNNING

Ongoing

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

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

Feb-Dec. Pagoda Pacers AthleticClub Run. Wed, 6:00 PM.Locations vary. pagodapacers.com

Feb-Dec. PCVRC WednesdayEvening Run. Wed, 6:00 PM.Delcastle Rec. pcvrc.com

Feb-Dec. Philadelphia RunnerGroup Run Thurs, 6:00 PM.Philadelphia Runner.www.philadelphiarunner.com

Feb-Dec. South Philly StridersRunning Club. Tues & Thurs, 6:00AM. Geno’s Steaks.southphillystriders.com

Feb-Dec. The North Face TrailRun. Thurs, 6:00 PM. Valley ForgeNational [email protected]

August8/3 26th The Mayor's 5k runwalk. DE. www.races2run.com8/6 2nd Annual DE Kids Fund 5krun for Kids. DE.www.races2run.com8/6 Dam Mill 5k. DE.www.seashorestriders.com8/11 Midsummer Series 5k. PA.www.runtheday.com8/12 Wild West Relay. CO.www.wildwestrelay.com8/13 7th Pace for Prevention 5k.DE. www.races2run.com8/14 1/2 Wit Half Marathon.PA. www.pretzelcitytiming.com8/16 Tuesday in the Park 5kSeries. PA. www.runccrs.com8/17 9th Annual Judy Johnson5k. DE. www.races2run.com8/18 Third Thirsty ThursdayEvening 5k . PA.www.pretzelcitysports.com8/20 1st Annual ShawneeMountain Mud Run. PA.www.shawneemt.com8/20 LIVESTRONG ChallengePhilly. PA. www.livestrong.org8/20 The Original Mud RunNortheast Liberty. NJ.www.theoriginalmudrunliberty.com

MARKETPLACE

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60 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

Page 61: Liberty Sports Magazine Aug/Sept Issue

Your Local Guide to Cycling, Running and Triathlon August/September 2011 61

8/21 3rd Annual Greene TurtleLewes 5k. DE.www.races2run.com8/21 Radnor Red Run 5kSteeplechase. PA.www.radnorredsteeplechase.org8/24 6th Tour de Lance. DE.www.races2run.com8/28 Hit the Hay 8.1 MileTrail Run. PA.www.pretzelcitysports.com8/28 Inaugural Perk Up HalfMarathon. PA.www.perkuphalfmarathon.com8/28 Inaugural Plunge N Run.DE. www.races2run.com8/28 Perk Up Half Marathon. PA.www.perkuphalfmarathon.com8/28 Wild Half. NJ.thewildhalf.cgiracing.com

September9/3 Last Blast Prediction 5k. DE.www.seashorestriders.com9/4 5th Dewey Beach Lions ClubRun for Sight 5k. DE.www.races2run.com9/4 Labor Pain 12 HourEndurance Trail Run. PA.www.pretzelcitysports.com

9/9 2011 Amish Country Bird-In-Hand Half Marathon. PA.www.BIHhalf.com9/10 13th Annual Run/Walk toBreak the Silence on OvarianCancer. PA.nocc.kintera.org/delval9/10 2011 Amish Country Bird-In-Hand Half Marathon. PA.www.BIHhalf.com9/10 Quad XC Open 5k. PA.www.runtheday.com9/10 Run for Our Troops 5KRun/Walk. NJ.www.active.comrunning9/10 Spartan Race. PA.www.spartanrace.com9/10 Susquehanna Super-Hike &Ultra Trail Run. PA.www.kta-hike.org9/10 The Beast of the East JointBase-McGuire-Dix-Lakehurst 10KMud Run. NJ.www.mcguiremudrun.org9/11 2nd Race to the Music 5k.DE. www.races2run.com9/11 4th Annual CharlestownRiverRun 5K Run/Walk. MD.www.charlestownriverrun5k.com

9/11 Heroes Run - Harleysville.PA. www.911heroesrun.com9/15 4th Sugar Free Miles 5k.DE. www.races2run.com9/15 Third Thirsty ThursdayEvening 5k . PA.www.pretzelcitysports.com9/17 5th Annual Nun Run 5kRun Walk. DE.www.races2run.com9/17 Bill Bottino Mud Run forCancer. NJ. www.NJMudRun.com9/17 Conshohocken Fun Fest 5k.PA. conshyfunfest.com9/17 Nun Run 2011. PA.www.mscreading.org9/18 2011 Rock 'n' RollPhiladelphia. PA.philadelphia.competitor.com9/18 Milton Harvest Festival 5K.PA. www.miltonharvestfestival.com9/23 Ragnar RelayWashington D.C. MD.www.RagnarRelayDC.com9/24 2nd Annual Haworth 5KRun/Walk. NJ.www.raceforum.com/haworth5k/

9/24 Kathryn M. Freeman RaceFor Ovarian Cancer. PA.kmfraceforovariancancer.com9/24 Morning Star Rotary5K Run. PA.www.morningstarrotary.org9/24 North Penn United Way16th Annual 'Run for YourNeighbor'. PA. www.npuw.org9/24 Ragnar RelayWashington D.C.. MD.www.RagnarRelayDC.com9/24 Veterans Park 5k. PA.www.NBTBA.com9/25 Hidden Treasures HalfMarathon & 5K. MD.hiddentreasureshalfmarathon.com9/25 Race For Sight 5k/10k TrailRun. PA. pretzelcitysports.com9/29 16th The Smith -McMillanMemorial 5k. DE.www.races2run.com

Page 62: Liberty Sports Magazine Aug/Sept Issue

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

�anks to Piranha’s unique scoring system, every � nisher in every event is part of the greater series. Every � nisher gets at least one point, and individual and club series champions will be crowned at the end of the season.

�ere’s a lot about the Piranha series that is unique. � e 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. � e club competition also creates camaraderie through competition, and the youth series exposes children to healthy activity and sportsmanship. � e 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. � anks to the point system, those of us who do not � nish in the money still have a reason to care.

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

In 2011, the long awaited “Escape from Fort Delaware” is back, scheduled for May 22. � is 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 � nish their race to freedom.

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

Page 63: Liberty Sports Magazine Aug/Sept Issue

Sponsors

OFFICIAL 2011PIRANHA SPORTS RACE GUIDE

Triathlon was recently voted “3rd Best Urban Triathlon on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint distance and the unique paddle-bike-run adventure race. Pittsburgh’s race promises to � ll up early once again and continues to be a favorite in America’s Most Livable City.

At all events, race organizers also o� er free digital photos of participants that don’t say “proof ” across the image. � e pictures are free for you to use. Finishers can also get technical t-shirts, running hats, and �nishers medals at every event.

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

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

Page 64: Liberty Sports Magazine Aug/Sept Issue

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

2011 Greater Atlantic Multisport Series® Events

New Jersey Devilman® Triathlon Half Lite 50™: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run Cumberland County, NJ - May 7, 2011

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

Lums Pond Triathlon & Duathlon Tri: 0.5 Mile Swim~19.5 Mile Bike~3 Mile Run Du: 2 Mile Run~19.5 Mile Bike~3 Mile run Bear, DE - August 14, 2011 Bring your kids to the Lums Pond Youth Tri the day before

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 9, 2011

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

Cannonman® Triathlon Half: 1.2 Mile Swim~54 Mile Bike~13.1 Mile Run Sprint: 0.31 Mile Swim~10.5 Mile Bike~3.1 Mile Run Shawnee State Park, Bedford County, PA - August 21, 2011

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

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 Harleysville, PA - May 1, 2011

Escape from School® Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run Bear, DE - June 11, 2011 Bring your Moms and Dads to the Tri-It Triathlon the next day.

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

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

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

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

Other 2011 Piranha Events

Pittsburgh Triathlon & Adv Race Tri: 1500 Meter Swim~40K Bike~10K Run Sprint Tri: 600 Meter Swim~20K Bike~5K Run Adv: 2 Mile Paddle~20K Bike~5K Mile Run Pittsburgh, PA - July 31, 2011

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

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

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

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

Piranha Sports is a full Multi-Sport Event Management company. We provide Chip

timing for Triathlons and Running Events; Race Directing; Online

Registration, and Consulting Services. Visit www.piranha-sports.com for more

information.

Tri for Our Veterans IV—In Memory of Matt McCulley Tri: 1/4 Mile Swim~8.3 Mile Bike~3.1 Mile Run Du: 2 Mile Run~8.3 Mile Bike~3.1 Mile Run Sea Isle City, NJ - May 28, 2011

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

Page 65: Liberty Sports Magazine Aug/Sept Issue

OFFICIAL 2011PIRANHA SPORTS RACE GUIDE

End of Series Cash and Prizes $500 cash

each $300 cash

each $150 cash

each

New this year—top 5 clubs win cash. $2,500 cash

$1,500 cash

$1,000 cash

$750 cash $500 cash

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

Total Cash and Prizes valued at over $10,000

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

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

© 2011 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

Cash and Prizes for 2011

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

their respective club) overall individual place. The overall individual place overall is the point index. The lowest combined overall point index determines the winner.

Series

Total Cash and Prizes valued at over $10,000

1st Overall Male and Female

2nd Overall Male and Female

3rd Overall Male and Female

1st Place Overall Club

2nd Place Overall Club

3rd Place Overall Club

4th Place Overall

Club 5th Place

Overall Club

Ranking Point System

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

Sprint International

(Olympic) Half Lite 50™ & Half Iron Youth

1st Overall 10 10 12—new in 2011 n/a 2nd Overall 9 9 11—new in 2011 n/a 3rd Overall 8 8 10 n/a 4th Overall n/a n/a 9 n/a 5th Overall n/a n/a 8 n/a 1st Age Group/Division 5 5 5 52nd Age Group/Division 4 4 4 43rd Age Group/Division 3 3 3 3Finishing Point 1 1 1 1

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 At-lantic Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete.

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

© 2011 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

Page 66: Liberty Sports Magazine Aug/Sept Issue

CHOICE GEAR

Rolf Prima Echelon WheelsetBy Patrick EnglemanAs a pseudo scientist, aware consumer, and overall bike nerd, I try to get the most out of every review that I do. I always use the same routesfor trying out product that comes through the doors of the studio. The Rolf Prima Echelon wheels were next on my usual, although not verypersonal, proving grounds, complete with gravel, city streets, long country climbs, and everything I could find to throw at these hoops.

Rolf Prima places these wheels in their entry-level range but they certainly don’t skimp on features you would expect on some otherentry-level wheels. One of the first things I noticed, which was a great touch, was their proprietary rim tape.Who would think rim tapewould come into play in a wheel review? Well if you have had your own rim tape slip or shift under high pressure only to allow the spokenipple to puncture the tube, you can appreciate the reinforced tape that Rolf preinstalled on these American made wheels.

Beyond the tape, the wheels really “spun up”well.When my powerful pedal-strokes engaged one of the three hardened steel pawls in the rearhub, I went forward quickly. This could be the stiffness of the 31mm deep section rim mixed with the 14/15 gauge bladed spokes, butwhatever it is, my power was transferred through the wheel with reasonable efficiency.

The first adventure I took these wheels on was through some rough stuff in the proving grounds of Northeastern PA. I took them on a 70miler with 30% gravel and about two and a half vertical miles of climbing, and they served me well. The gravel sections were a bit harsher atfirst because I am actually used to a softer rim, but the chatter in the loose stuff is worth it when you are climbing the pitted tarmac of thenorthlands. Stiffness is relative and based on a million factors, but I felt enough stiffness to make it somewhat discernible.

I thought for sure that when I got back to the truing stand, I would be hard at work truing these wheels, but I was rewarded with an arrowstraight wheel and more time to recover unencumbered with wheel maintenance. The low spoke count wheels might scare some folks away,and to be honest, I thought I would end up pushing a bike with square wheels after it felt my formidable load, but after a few months onthese wheels, I have to say I am very happy with them.

The reason these wheels stay in true under my mass and riding conditions is due to the double spokes, their high tension and the way theyshare loads over the ride. The spokes are pulling on each other, more or less neutralizing the pulling forces that normal wheels have. Thespokes also tend to de-tension less than normal spokes because of their high tension. I don’t want to bore you with the physics of spokes, butit is cool stuff, so look it up!

I do have two complaints about these wheels and they are not all that big. First, I would like a more neutral color in the decals. I am notmuch of a red fan, and because these wheels can go on so many bikes, I would like them to be a bit more neutral. I am also afraid of breakinga spoke on these wheels if I am out riding, because all of the forces I apply could send the wheel grossly out of true and make it unridable. Ithink the chance of that happening is slim, but worth mentioning.

With a claimed mass of 1680 grams (3.7lbs) for the wheel set, it is comparable to, if not lighter than, other entry level road wheels, albeit abit cheaper. And did I mention American made? So here’s the true test: Would I lay down my own green on these wheels? Yes, I would.Every time.www.rolfprima.com

66 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

Page 67: Liberty Sports Magazine Aug/Sept Issue

Swrve ClothingBy Laurence KellyCycling products continue to come and go. Anybody who has been into it for a while has seen it. One year’s essentials are ho-hum in thenext. This is why I absolutely love Swrve clothing products. They are just sensible items, with timeless style. Smart things to own if, like me,you spend a good amount of time on a bike. I do sometimes ride for sport or recreation, but mostly for transportation.When riding eightymiles or spinning at high speed on a track, spandex is king. That said, it’s great to ride around town in a pair of pants that feel perfect on abike, yet don’t embarrass you when you stop for crêpes.

Finding jeans that make me happy is incredibly difficult, I’m atough fit. I have strong quads from riding and a thin waist, but noderrière. None. Swrve jeans fit me great, and are actually quitebeautiful. They are made of cotton and have a bit of stretch. Ithought this would be great to keep their shape. This is true, but tomy surprise, it also makes them easier to ride in because they givemore than normal jeans.

Most jeans have stitching under the crotch that holds the front andback panels together which results in a bump where your body hitsthe saddle. Swrve jeans are sewn in a way that moves that seam, andthe difference in fantastic. The pants have a reflective strip insidethe right leg, which is revealed when you roll it up. They also haveone reflective belt loop.

Swrve shorts offer the same features and styling of the pants. Theyalso feature an additional zippered phone pocket on the backpocket not found on the pants.

The wind and waterproof Milwaukee ES Hoodie feels like your favorite cottonsweatshirt, but has all the benefits of a technical shell. This jacket comes in threeweights – light, medium, and heavy. I chose the medium and it is perfect even on cold,damp Philly days.With pit zips, a waterproof zipper, and a dropped back, it performsincredibly well on a bike. Like all the other Swrve stuff, it also looks stylish at the pub.Out of all the things I have tried from this line, the Milwaukee Hoodie would be thehardest for me to give up. All the clothes are great, but the hoodie is a must-have.

Every so often I get a piece of clothing that makes me feel cooler when I wear it. TheSwrve wool sweater is the newest piece of my wardrobe to have this effect. It’s a trimfitting, cycling friendly sweater that looks great. A raised collar and dropped back keepvulnerable areas away from cold air. If that wasn’t enough, it has a full zipper. Have I

ever mentioned how I feelabout full zip sweaters?When I put this sweater onto show my wife, her eyesdoubled in size. “It’sgorgeous!”Along with thestandard sheep wool that Itested, this sweater is alsooffered in 100% NewZealand merino wool for those with a taste for finer things.

In my early twenties, I lived in the typical college house with a bunch of artisttypes.We would joke about “putting on our swerve” to impress a date.Well,putting on this Swrve is much more impressive than we ever were. It seems thesefolks have thought of everything with a reflective belt loop, a mini u-lock pocketin their pants, and a drop down back on their tops and jackets.Why yes,Milwaukee ES hoodie, I would like to have dinner with you tonight.swrvecycling.com.

Your Local Guide to Cycling, Running and Triathlon August/September 2011 67

Page 68: Liberty Sports Magazine Aug/Sept Issue

CHOICE GEAR

68 libertysportsmag.com twitter.com/libertysportmag facebook.com/LibertySportsMag

Traitor Cycles CrusadeBy Patrick EnglemanLike a dog to a bone, the Traitor Cycles Crusade is looking for dirt. I have told it many times…it is only July…the cross season is comingsoon. Be patient. Let’s get to know each other before we toe our first race line together. But dirt it craves, and dirt I had to give.

When this bike first came out of the box, I said, ”It is too pretty to get dirty.” The light blue paint job, subtle yet striking graphics, stainlesssteel custom head badge, and the internal cable routing make this cross machine worthy of placement among the jewels of royals – not thesand pits of the local cross course.

Hailing from the great state of Washington where they know their cross well, Joe and Kevin of Traitor have spent a ton of hours on all sortsof bikes, and they know what they are looking for in an aesthetically pleasing yet race-slaying bicycle. Joe says that over a year worth oftesting at cross races throughout the Northwest went into the design, and by tuning the bike just right they were able to finally have each oneof these bikes hand built.

The ride on the Crusade is exactly what I was looking for. The vibrations that have plagued my other cross bikes have disappeared under theCrusade. I find that when I stand up to go, this bike responds. The front end is stiff enough to stop most brake chatter on hard descents, butlight enough that lifting it up and over rocks and roots on the local singletrack seems almost effortless.

Besides only tipping the scales at 4 lbs, this frame and fork explodes with features like a Columbus SLX claymore fork that rivals the weightof a carbon fork, stainless steel cast dropouts that hold the single speed wheel in place with confidence, a frame-integrated cable guide forthe rear brake, and my favorite, internal rear brake routing. All of those touches would be expected from a custom bike, but Traitor expertlyappointed them for this single speed cross machine.

Cross is supposed to be run with no water bottles and since this is a single speed cross bike, they had to make sure you knew you were in forpain, so they only included one seat tube based mount which might be a negative to some folks. But knowing the intention of the bike as across race bike, not a do-everything cross bike like many manufactures put out, I could certainly overlook the bottle issue and just carry whatI need if I take this bike out for a long training ride.

The Crusade is built with Columbus Life tubing and expertly built in Taiwan by expert craftsmen, not robots. I was not looking for lightparts, but this bike, complete with a bottle cage and pedals, weighs in at just 18.25 pounds. This frame, at a price point just shy of $700,could be considered pricey for a single-speed cross frame, but when compared with other hand built bikes of the same fit and finish, thisbike is worth every penny.

The Crusade is available in a size run of 49, 53, 56, and 59 in either blue with white decals (as tested) or white with black decals for thatpolice car look. There are a few local shops selling Traitor Cycles, but if you can’t find them there, go to the Traitor Cycles webpage,www.traitorcycles.com. If cross isn’t your thing though, take a look at their other bicycles – they offer one for just about everybody.

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Running for Women Book by Kara GoucherBy Lauren WuscherI hate running.Well, let me rephrase that. I hated running. In the past I would do anything andeverything I could to get out of lacing up my shoes and heading outside for a jog. I even once toldan exercise physiologist that I was incapable of running long distances so he instead set me up withan exercise plan to sprint up the Manayunk hills for a half hour each day. And, when it was toocold and snowy to do that, I was told to snowshoe theWissahickon trails - I actually almost bought apair of snowshoes.

That is until, after much hesitation, I took a peek into Kara Goucher’s “Running forWomen.”After Iactually read the first few chapters I thought to myself, “Hey, this running thing might not be so bad.”

So with Kara’s help, I bought a new pair of running shoes because mine were, sadly, over 10 years old, andI took to the streets. Kara told me I didn’t have to worry about going fast, so I didn’t. She assured me that Ididn’t have to run very long, so I didn’t. And she basically said there was no pressure, and there wasn’t.

The first day I ran a few easy miles and felt pretty good. Okay, okay - I lie. I felt freaking awesome! I finallyfelt like I could do this, mainly because the pressure was gone. I didn’t feel as though I had to push myselfto the brink of death, which is why I hated running so much in the first place. It may seem like commonsense, but it wasn’t until I read the book that I got it.

Next, she told me I should pick up the pace. So I did. I also added more length to my runs. And something really strange happened. I actuallystarted to enjoy running.

I couldn’t wait to read another chapter in the book to see what other tips Kara could give me about how to enjoy my new-found hobby such ashow to breathe correctly and the correct form. And now I can’t wait to wake up and put on my shoes every morning.

My favorite section was her detailed running schedules. If you’re looking into 5K, half-marathon, or even a marathon, this book will give youdetailed plans to help get you there, even if you haven’t ever taken a step out of your house in running shoes.

And that is something even I can finally feel comfortable with – no excuses needed.

Your Local Guide to Cycling, Running and Triathlon August/September 2011 69

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Lazer Helium and O2 HelmetsBy Laurence Kelly

When Richard Fries contacted us about Tim Johnson's 5-day, 477 mile RideOnWashington, we told him we would do what we could to help. One ofthe first people we called was Lazer Helmets.We told them we were lookingfor items to raffle at Tim’s Philly stop on the fund raising tour. The next daya box arrived with a Lazer Helium, one of their high end road helmets.While we didn’t want to see it go, we were obviously excited Lazer waswilling to help the cause. Fortunately, another box arrived a few weeks later.It contained two more helmets: a Helium and an O2 for review. Our headshave never been happier.

Like most helmets in the mid to high end price range, Lazer products arelightweight, well ventilated (thanks to a clever use of channels even in thepads), and good looking. Their “Rollsys” adjustment system, however,makes them stand out from the rest. The harness wraps around your headand adjusts symmetrically, with a one handed turn of the wheel located ontop of the helmet. It feels great compared to the pull-the-helmet-tight-

from-one-direction approach. This design also leaves the back open, so people with ponytails are sure to love it.

The editor of this humble publication, who complained constantly about his prior helmet, was chosen to review the Lazer Helium. The firstthing he appreciated was how quickly the helmet can be fitted and adjusted properly. The second thing was the Magic Buckle, which usesmagnets to hold the straps together under the chin, eliminates the uncomfortable pinching that occurs sometimes when you buckle yourhelmet quickly. But the real pleasure, for all of us, is when we are out on the rides he never complains about his helmet anymore. In fact, it’sthe every ride statement of how the helmet is so comfortable he forgets it’s there that wehear now. In the colder months he plans to take advantage of some of the optional featuresfor the Helium, like the Winter Padding for added insulation and the Aeroshell that snapsover the helmet, covering the vents and keeping out the rain and the snow.

There are few people that have a noggin problem like I do. Mines huge! I’m not bragging, it’strue. My head is sort of an egg-shaped beach ball. That’s why I was so pleased to find the O2is offered in an XL-XXL. I have always had to wear mediocre quality helmets, because theywere the only ones large enough to cover my head.What a treat it is to finally have alightweight, attractive helmet that fits my head. The O2 also comes in normal sizes, so it’s agreat choice for all of us.

And yes, both helmets do a brilliant job of protecting your head, thanks to their easyadjustability making for a secure fit and Lazer’s Rigidity Brace System.You can learn moreabout the technology behind the helmets and check out the full line of Lazer helmets availableat lazersport.com. Stay tuned for a review of the City Zen urban helmet in our next issue.

Outdoor Research Echo and Switchback CapsBy Matthew ReeceOutdoor Research has been making headwear since the mid-80's, and two of their running caps,the Men's Echo Cap and theWomen's Switchback Cap, are born from those years of experience.Both hats are made from lightweight breathable fabric that provides UV protection (Echo UPF15 and Switchback UPF 30) and vents extremely well. Plus, when the sweat builds up, the

Switchback and Echo have an internal headband forabsorption. Not to forget about the small things,both hats have a quick release buckle, a reflectivelogo and a stripe in the back for visibility.

My favorite feature of these caps is the folding brim, which makes it super easy to put the hat inyour back pocket. The foldability, combined with the attractive styling and color options, makesthe Echo, and my fellow reviewer’s Switchback, our daily hat now whether running for miles orjust walking to get a cup of coffee.www.outdoorresearch.com

CHOICE GEAR

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 71

Barracuda USA Vision XL FogResistant GogglesBy Bruckner ChaseWhen I put on a pair of goggles for a swim I often don’t takethem off again for hours. I wear contacts, and I need to seeeverything that is going on around me from boats to wildlife.Over the years I have gone through countless goggles, and thenewVision XL goggles from Barracuda USA cover everything.

As swimmers, our needs are relatively simple, but unmet, thosesmall things can make or break a successful swim leg orworkout. The most noticeable feature of the Vision XL is theclarity of the polished polycarbonate lens. Available withmirrored, clear, blue, and smoke lenses, there is something forevery condition, and the latest anti-fogging technology beingused by Barracuda works great to keep the goggles clear. Unlikethe bulky size and extra large lenses of open water “Masks,” theframe shape and materials on the Vantage XL allow for a lowerprofile goggle with less drag and a truly XL field of vision. The reduced bulk makes the Vantage XL extremely comfortable for longer outings.Another key feature is the comfortable one-piece silicone eyecup and nose bridge chassis. Molded through a hard plastic exo-frame, the nosebridge is self-adjusting across the face, yielding a stable goggle that is perfect for ducking diving waves or fighting through a mass swim start.Finally, adjusting the goggles could not be easier thanks to a one touch, push button on the temple that allows for easy adjustments even in thewater. The Vision XL goggle sells for $20-$22 and can be found at many sporting goods stores and specialty retailers.

Barracuda USA has been in the swimming business for a long time, and they continue to innovate while also giving back to the sport as asponsor of USMasters Swimming. To learn more about the Barracuda USA line of goggles go towww.barracudausa.com.

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Fizik Vesta Women’s SaddleBy Patricia SantucciWe usually write about the newest products as fast as we can around here.Saddles, however, can be a challenge because no one saddle works for everyone.The Fizik Vesta is no exception to this rule. I loved my previous saddle and whenthe Fizik Vesta came in for review I was reluctant to switch out my old saddle forthe Vesta because of some early negative comments. So the Vesta was relegated tothe beater bike, which is only used for short rides to drop off books at the library(it’s a place you can go to and borrow books for free) or on a coffee run.Witheach new errand I ran I slowly became aware of how well the saddle worked forme. After several months the decision was made to install the Vesta on my roadbike, and for those women who have dealt with numbness and pressure on longer rides, you know what a tough decision this was to makewhen my old saddle worked just fine.

As quickly as the miles rolled away underneath me, I realized that theVesta was amuch better saddle than what I had been using. TheVesta is built using theWingFlex™ shell, which flexes downward where the inner thighs contact the saddle,allowing a fuller, more efficient range of motion. Combine that with a slightlylonger nose and the 150mmwidth and you get a much better chance of finding anoptimal riding position. Plus, there is a pressure-relieving channel that runsthrough the middle of the saddle so that your sit bones take the weight and not thesoft parts. I also appreciate the durability of the microtex cover and K:ium, Fizik’srail material, is lighter than Titanium and does a better job of absorbing vibration.

The Vesta saddle is compatible with Fizik's line of Integrated Clip System (I.C.S.) products that includes bags and a light. The I.C.S. is aspot in the base of the saddle comes with a spot in the base that you can pop in the accessories for a very clean install. Locally it is achallenge to find the I.C.S. accessories though (so local shop owners take note, if you carry the saddles you should carry the accessoriesfor an easy ad on sale.)

The Vesta is available in white, black, and the graffiti style “Miss Tokyo” and retails for $130. For more details check out www.fizik.com.

Darn Tough SocksBy Matthew Reece

We are really hard on socks around here and most of what is sent to us does not make itthrough the testing phase. The rare sock brands that withstand the miles we put on themwhile running and riding are the chosen few you have read about in here. So when DarnTough Vermont Socks arrived a couple of months ago, I was anxious to see if they lived up totheir "Unconditional Lifetime Guarantee."

Darn Tough, makes socks for a variety of outdoor activities, but we focused on theirrun/bike models. The run/bike socks come in several lengths, with and without cushion, inMerino wool and Coolmax®.We chose to go with Merino wool for all the benefits itprovides, including moisture wicking, temperature regulation, and its natural antimicrobialqualities. The socks are available in attractive and fun colors and despite many miles andabuse, still look and feel new. The tight-knit wool provides great strength and durability towithstand the most extreme conditions, but is

still extremely breathable. One of the key features of these Vermont made socks is the True-Seamless™ technique used to construct them. Thanks to the socks not having any seams it helpseliminate the cause of many blisters and hotspots.

The more miles you log, or the more frequent you are out there cycling and running, the morecritical it is to make your feet happy. Even those of you only running a few miles occasionally orjust going out on a ride a couple of times a week will benefit from switching to any of thebrands we've put under the microscope, including Darn Tough. It's time to invest in your feet,give up the socks you've been buying at Target, and get sport specific socks. Yes, it will cost youmore (Darn Tough socks range from $14 to $22,) but your feet, and wallet, will thank you in thelong-run.www.darntough.com

Page 73: Liberty Sports Magazine Aug/Sept Issue

Your Local Guide to Cycling, Running and Triathlon August/September 2011 73

Icebraker GT RunBy Matthew ReeceThe GTRun collection formen and women from Icebreaker, arelatively new brand to the states, is fantastic to run in during thesummer and early fall. There is a tremendous amount of dataavailable on the wonders of wool as a natural super fiber, but thesimple truth is it does a fantastic job of wicking water off the body,it is naturally odor resistant, and it moves smoothly with the body.The GT run line consists of shorts and tops in a variety of colorsand styles that are all made from Icebreaker's GT150 fabric.Wetested themen’s and women’s version of the Run Tracer Short andRunAce SS Crewe. Both of our runners really liked the styling andfit of the clothes upon trying them on.More importantly, aftermany runs in theWissahickon and along the roads of South Jerseyeven in extreme heat, the clothing did a great job of keeping therunners comfortable and one of the reviewers remarked that italmost felt as if they weren't wearing a shirt at all. Details domakea difference and our favorites include the reflective piping, backstash pocket in the shirt, and a cordmanagement loop in theneckline.

Always important to us is the footprint we create and that of thecompanies we review product from. Icebreaker has a strongcommitment to sustainability and supporting their local economy.Take aminute and go towww.icebreaker.com and check out whatthey are doing.Our favorite part, each piece of clothing comeswith a Barcode that you can punch into the site to track whereyour clothing came from.Yes, it is a little cheesy, but the stories ofthe farms that the fabric comes from are a nice read and explainsthe value in spending a little more to get a better productmaderesponsibly.Now to figure out if we can expense a trip to NewZealand to visitWalter Peak Station…

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 o�er 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 [email protected] Learn more about Rudy Project Special O�ers. To see their complete award-winning product lineup or �nd a dealer near you, visit www.e-rudy.com.

REWARD For Reader Feedback

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CHOICE GEAR

Chrome Soyuz and Sherman BagsBy Adam BowersDifferent types of cyclists have different needs, and with these two new bags from Chrome, you’recovered whether you’re a traffic-fighting commuter or a weekend warrior. The new Soyuz is perfect foranybody who braves the elements any time of the year to make it to work.

There are two specific parts of this bag that really make it shine:First, the bombproof, waterproof, side-access, laptop sleeve. It’s bigenough to fit my 15”Macbook (Chrome’s website claims it can fitup to a 17”Macbook) with space left over to hold a separatekeyboard and mouse along with a few issues of the magazine. It’spadded enough to protect the computer, but not so much that it’soverly bulky, and the liner is a waterproof rubberized layer thatmakes sure no moisture can get in.

The second best feature of this bag is the massive rucksack-esquemain compartment. You can easily fit an extra change of clothesand shoes, along with whatever else you might need to trek with youto work. The rucksack has a velcro roll-tight enclosure at the top, which will keep everything dry in eventhe harshest of storms.

In addition to those twomain features, the Soyuz has four additional external cargo pockets that can carryeven more. Unless you’re packing your entire life and office with youevery day, the Soyuz has enough weatherproof space to accommodateeven the most generous of packers.

Just in time for cyclocross season, the Sherman is ready to make raceday just a little bit easier. It won’t level the hills or keep the mud out of your eyes, but it will make sure allof your gear, tools, and even an extra wheelset, gets to the race safely.

The Sherman is a tri-fold bag with plenty of pockets to hold everything you need to make sure race daygoes smoothly. At the top of the bag, there’s a loop that enables you to hang the bag from a mechanic’sstand - perfect for accessing your tools while doing the pre-race bike inspection.

In the middle section of the bag, there’s padding and straps to put your extra wheelset in so you don’thave to lug two bags with you - one for gear and tools, and one for wheels. After you cinch the strapsdown and fold the bag back up, those wheels aren’t going anywhere.

Throughout the bag, there are pockets big enough to hold an extra pair of shoes, rags, pedals, tools, etc.The liner is a nice tough tarp material, so you can be sure that nothing you put in there will be tearingthrough. The shoulder straps are nice and wide so they won’t be cutting into you while hauling yourgear, and there’s a sternum strap as well.

Whether you’re racing against traffic or the clock (or both), the Soyuz and the Sherman from Chromewill make that race just a little bit easier and more efficient.

The Soyuz retails for $180 and the Sherman retails for $190. For more information and to buy online, visit www.chromebagstore.com.

The Urban Biking HandbookBy Laurence KellyWant some free advice? Read a book. More specifically, read this book: The Urban BikingHandbook, The DIY Guide to Building, Rebuilding, Tinkering with, and Repairing YourBicycle for City Living. It’s full of good advice. Author Charles Haine has been a mechanicfor over ten years, and now works with a bicycling non-profit in LA. In his writings, Haineexpresses his love for bikes and urban riding, while helping you with yours. This nicelyillustrated, easy read covers such important topics as choosing your ride, handling yourselfin traffic, clothing choices, bike building and light repairs. Haine also addresses much moreimportant topics, like bicycle dating – I love this. So beginners or experienced city riders,put this one on your shelf. You will find it to be a good reference piece for years to come.

Page 75: Liberty Sports Magazine Aug/Sept Issue

Your Local Guide to Cycling, Running and Triathlon August/September 2011 75

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Chrome Kursk ProBy Adam BowersCommuting by bike is an awesome way to stay in shape and doyour part to be “green.” Though, if like me, you don’t have adedicated commuter bike, it can sometimes be a pain.When Ido commute by bike, I take my mountain bike, which isnormally equipped with Crank Brothers Candy pedals. Thesework great when I’m hitting the trails, but not so much whencommuting. In order to commute, I switch my Candys out forstandard platforms, and then back again to go mountainbiking. Lucky for me, Chrome has come out with the KurskPro shoes.

The best part about these shoes is that they don’t look like yourtypical, run-of-the-mill cycling shoes. They look like plainshoes - perfect for commuting.When I was handed theshoebox and told I was reviewing them, I asked, “Why am Ireviewing a pair of shoes?”Once I turned them over and sawthe cleat recess however, I knew – the Kursk Pros arecompatible with most recessed cleat pedal systems, includingmy Candys.

The shoes are complete with a stiff sole insert, so every ounceof energy you put down is transferred right into your bike. Theshoe isn’t uncomfortable to walk in, though, because of thecontoured foot bed on the inside of the shoe. The sole itself is anice slip-free rubber, so even when walking in the rain or otherslick surfaces, you won’t slip and slide (something all toocommon in regular cycling shoes).

It’s the little details of the shoe that make them really stand out,however. There’s an elastic band in between the lace eyeletsthat you can tuck the knot and laces under to keep out of yourchain’s way; the laces are capped with a steel aglet to resistfraying; and there’s even a reflective band on the back of theheel cup.

These details, combined with the recessed cleat access and thequality of Chrome products, make these a commuter shoethat’s fantastic for anybody – especially those who enjoyclipless pedal systems and would like to keep them on whilecommuting.

The Chrome Kursk Pros retail for $95 and are available onlineand in select retailers. You can find more information atChrome’s website: www.chromebagsstore.com

Page 76: Liberty Sports Magazine Aug/Sept Issue

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BaileyWorks Roadrunner BackpackBy Laurence KellyModern cameras have about 800 buttons and wheels, which aretough to keep straight. Cars have full-blown entertainmentsystems. I don’t need to get into how complex phones havebecome. In a time of over designed products, it’s great thatBaileyWorks of Portsmouth, NH keeps their bags decidedlysimple. BaileyWorks products don’t have flashy accessories, theyinstead boast excellent, rugged craftsmanship. That’s not to saythat the bags are ugly or boring. In fact they are very attractive, ina nicely understated way.

BaileyWorks’ latest addition is a commuter oriented backpackcalled the Roadrunner. It’s essentially the younger sibling to theworkhorse Citizen Pack. The bag is a little smaller and has a fewless pockets, but offers the same excellent workmanship. It’s madeof Cordura and features waterproof lining, with pockets insideand out. There’s a mesh bottle holder along one side and a U-lockloop on the other. The pack’s flap has a reflective strip, and the all-important blinky-light loop. That’s it. The Roadrunner has what itneeds, and nothing more.

What makes the Roadrunner and other BaileyWorks bags standout from the rest of their high quality peers is one design element.The shoulder straps can easily be adjusted with one hand, andwithout stopping your bike.When I say this, I mean the straps’releases are in a league of their own; I’ve never used somethingsimpler.www.baileyworks.com

Zeal Optics Slingshot SunglassesBy Bruckner ChaseForget about carrying and changing lenses when daily training goes frommorning fog to midday sun to dense tree cover to dusk. Zeal Optics’ newultralight, photochromic Slingshot Sunglasses (MSRP $149.95) handlevirtually any conditions behind rose-tinted lenses secured in an extremelycomfortable frame.

Zeal has always been an innovator in lens technology and frame materials,and the Slingshot proves to be one of the best wrap style active sports shades on the market. One of the key features in the Slingshots is itsNXT polarized, photochromic lens that adjusts quickly as you move from tree covered trails to full sun beach runs.With the slight rose-colored tint of their exclusive ZB 13 lenses, they significantly enhance contrast and clarity in foggy or flat light conditions making it easier topick out details on the trail or on the water. The polarizing feature means glare and harsh reflections are virtually eliminated whether you arereading waves or the road ahead.

The Slingshot’s full-wrap, rimless frame provides an unrestricted field of vision, and the points of contact over the ears are extremelycomfortable. The glasses do not move even in the most severe conditions, and they become virtually unnoticeable thanks to an ultralightdesign that also utilizes Zeal’s commitment to incorporate recycled materials into their sunglasses.

Beyond the optics, Zeal is committed to helping us “see a better world.” Through their Eco Zealot program they recognize individualsstriving to be proactively aware of how they can make a difference. Zeal recycles used eyewear, and through a partnership with New Eyes forthe Needy, they donate glasses for distribution to communities around the world. To learn more about the Zeal Optic line of sunglasses andgoggles go to www.zealoptics.com or follow them on Facebook at “Zeal Optics.”

LSM

Photo/LaurenceKelly

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Your Local Guide to Cycling, Running and Triathlon August/September 2011 77

Skirt SportsBy Lauren WuscherSports and fashion rarely mix. Every new season companies come out with a fun color or patternfor their shorts, leggings, and tops, but, the variety of sport and workout clothing usually endsthere.Most runners and triathletes wouldn’t ever dream of wearing a skirt to their next big–

Wait! Scratch that! With Skirt Sports line of women’s apparel you can wear a matching skirt andtop to your next big race (yes, you’re reading this correctly).When I got ahold of Skirt Sport’sclothing, I couldn’t wait to try everything on and figured their tops and skirts looked cute, butwould only go that far.Wow…was I wrong.

I decided first I would try out their Gym Girl Ultra Skirt with built in no-rise, no-chaff shortiesfor my run in Philly’s typically hot and grossly humid summer weather. The shorties underneathall of their skirts have little hidden pockets where you can easily slip in your ID, house key, andeven a tube of your favorite lipstick and hand mirror if you really want to look like a bombshellwhile running.

What I found about the skirts, other than the fact that they were super-cute and kept me cooleven on the hottest of days, was that they don’t bunch up. Normal running shorts can sometimesrise, bunch up, and be annoying. These don’t have that problem and if you’re self-conscious ofyour lower body, the skirts offer the perfect coverage.

Next, I tried the Lotta Breeze Capri, an adorable skirt with capri length leggings underneath. Ioriginally thought this skirt looked a little over-the-top with the leggings, but once on, it quicklybecame my favorite. My run in this skirt began on a cool morning, but I warn you, this skirt isbest for cold weather. The leggings were very warming and I am definitely going to be wearing thisall fall and winter long.

I also tested their matching tops which I also found comfortable, cooling, and stylish. I was worried I would look ridiculous if I didn’t wear theirmatching tops with the skirts, but a plain tank top also looked great when paired. All of their clothing works for any sport and I even testedthem out during yoga and long walks.

The only thing I had a hard time swallowing was the price. I know they’re fashionable, trendy, and the next big thing, but when I saw pricing of$65 - $90 for their performance sport bottoms I paused for a moment.

As comfortable and stylish as they are, are they reallyWORTH $65?

The fabric is soft, comfortable, cooling, and great quality (it’s not just some cheap fabric they threw together so you know their clothing will lasta long time). The seaming, detailing, and cut of all the skirts ensures they don’t just hang on you – they make you look good and the hiddenpockets are a definite plus. So yes, they’re totally worth it.

Don’t believe me? Try one out for yourself. I know I’m going to be picking up some more, including their dresses and must-have cycling skirtsand shorts, which are made a little shorter than normal cycling shorts so I don’t get too much of that horrible tan line – after working out thishard in my skirts, I want to make sure I look good.

You can see the full line of Skirt Sports apparel at www.skirtsports.com

T-Mat ProBy Adam BowersIf you’re tired of using old bath or beach towels to mark your rack spot in the transition area,then the T-Mat Pro is just what you’ve been looking for.

The T-Mat Pro is a 21” by 30” neoprene mat that easily rolls up and fits into your gear bag.Because it’s neoprene, it will repel water quite easily and also resist staining. If it does becomedirty, you can simply spray the mat with a hose to remove any dirt, mud, or other stains.

The best aspect of the T-Mat Pro, however, is the variety of bright colors it comes in. As ofwriting this, the T-Mat Pro is available in 9 different solid colors and patterns. There are 6highly visible neon colors, 2 floral prints, and 1 featuring images of a triathlon. There is also

an option on the company’s website to order custom mats for your team or club.

I recently used the neon green version of the T-Mat Pro, and it truly stood out in the transition area. I could easily spot it among thehundreds of other markers around the racks, even in the low light and cloud cover.

The T-Mat Pro retails for $25 and is available online at www.tmatpro.com and at select retailers

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CHOICE GEAR

Keen A86 TR Trail Running ShoeBy Matthew ReeceI am more than willing to admit that when Keen contacted us and askedus to try out their new trail running shoe, the A86 TR, the first thing Ithought was the Orange Popsicle/Classic Blue colors would look greatwith jeans. Ok, so that wasn't the only thought, but these shoes, evenafter many miles, do look great both when running on the trail andwhen walking around town.

The best part is the Keens are more than just a nice looking shoe. Theyare brilliant on the trails as well. Don't let the light weight and slimprofile turn you away, this is a serious trail running shoe that fits like atrack shoe. The A86 TR has many tech features to it that explain why itperforms so well, but the two key ones that come into play whenrunning on singletrack are the multi-directional lugs that grip the earthand the compression molded PU midsole that protects the foot. Thelightweight upper is breathable and comfortable. Even towards the latterpart of a long run I still felt like I had a little extra left, which I attributeto how light these shoes are.

The A86TR's retail for $90 and are available in three other colorsbesides orange. Check them out at www.keenfootwear.com or, even better, go try them out at your local running retailer. Don't take toolong if you’re a size 11 and want them in orange, I'm planning on stockpiling a few pairs.

Burley TravoyBy Laurence KellyThe Burley Travoy is a two-wheeled handcart style bike trailer.Weighing in at only ten pounds, it can carry six times its ownweight. The oversized wheels get up and down stairs easily, evenwhen it’s fully loaded.With its quick release wheels and handles,the trailer can fold up into a small, manageable package inseconds. Mounting the Travoy to your bike is quick and easy. Itcan be done with one hand, by just flicking your thumb. Burleyalso offers a full line of bags, and even a rain cover for your stuff.

The day after we received this trailer I loaded it up with severalbundles of Liberty Sports Magazine, weighing in at 64 pounds.The local delivery I was making required me to head straight up asteep hill on my single speed. The trailer handled the chore withgrace and it was hard to believe how easy I found the task.Whenusing it, you can pretty much ride like it’s not there. The trailerrolls right off curbs and across grass without effort. If you arelooking for a car-free solution for shopping or commuting with afair amount of gear, definitely check out the Travoy. Thing you’llleast expect: the conversations it gets you into.

www.burley.com

LSM

Photo/LaurenceKelly

Page 79: Liberty Sports Magazine Aug/Sept Issue
Page 80: Liberty Sports Magazine Aug/Sept Issue

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