liberty sports magazine june/july 2011

CALENDAR OF EVENTS SPONSORED BY

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TABLE OF CONTENTS

2011 TD BANK RACE

51 2011 PHLY TRI

64 ENDURING HOPE

DEPARTMENTS

10 Sprints

12 Letter FromThe Editor

14 Tyler’s Journal

16 Food & Nutrition

18 Local Profiles

22 Training

24 Sports Medicine

67 Calendar of Events

71 Choice Gear

FEATURES

30 Mandatory Pit Stops

32 Power BasedTraining

35 2011TD Bank PhiladelphiaInternational Championship

48 Making Connections

51 2011 PHLY Tri

64 Journey of Enduring Hope

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

Sponsored by:

Photo by Scott Shaffrick

Photo by Bill Cain

Cover: Photo of the 2010 Men’s Race atthe TD Bank Philadelphia InternationalChampionship by Anthony Skorochod.

35

The famed Cyclosportif 100Kreturns to its roots for 2011!

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

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

• Brilliant road course, highlighted by the infamous Eichele Road climb, features chip-timed sections, feed zones, technical support and broomwagons.

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

For more information go to www.cyclosportif.com.


SPRINTS

Gary Papa’s RunThis yearonFather’sDay -Sunday, June19 - join thousandsof

runners andwalkers in theninthannualGaryPappa’sRun,also

knownas theProstateHealth International (PHI)Father’sDay

ProstateRun.The run is innamed inhonorofGaryPapa,6ABC’s

formerSportsDirector and long timePHI supporter,who losthis battle against prostate cancer in2009.

Theeventwill feature anopening ceremonyandaerobicworkout followedbya5k run,5kwalk,or 1mile

funwalk.Stick aroundafterwards for thepost-race awards ceremony.Registrationprior to the event is $25,

andday-of registration is $30.Proceeds fromthe registrationwill go toPHIandhelppromoteprostate

cancer awareness and raise funds for research,prevention,education,and freeprostate screenings.

To registeror formore informationabout theFather’sDayGaryPapaRun,visitwww.garypaparun.com.

Formore informationaboutProstateHealth International,visitwww.fbph.com.

PA Ride for KidsPhiladelphia resident and Liberty Sports Magazine

contributor Todd Parker will be joiningMitch Lesack on June

12 for a charity ride to benefit The Beyond Faces Foundation,

an organization that provides children with much-needed

facial reconstruction surgery.

The charity ride will consist of Parker and Lesack riding 24

hours straight across Pennsylvania along the Northern Corridor, crossing the Appalachian

Mountains, and totaling 363 miles with 29,100 feet of climbing. For mechanical assistance and to

capture the journey, a SAG vehicle and film crew will be following the pair as they make their trek.

For more information and to donate to the charity through the ride, visit the PA Ride for Kids

Facebook page atwww.facebook.com/pages/PA-Ride-for-Kids.

For more information about The Beyond Faces Foundation and their work with children, visit

www.beyondfaces.com.

Check Us OutCan’t get enough of Liberty SportsMagazine? Feel like you ought to know

more and really connect with us?Well, we want to connect with you, too!

Find us on Facebook atwww.facebook.com/LibertySportsMag to join in on

all of our conversations with local athletes and companies and to find out who’s

going to be at your next race!

If you don’t have the time or patience to readmore than 140 characters but still want to be“in”on

the latest from us,we’ve got that covered, too! Check us out on twitter at

www.twitter.com/LibertySportMag.

And as always, visitwww.libertysportsmag.com if youmissed any of our past articles or features

and for special web-only content and contributing blogs.

P.S.We’re always trying to give away sweet gear and swag, but the only way to get it is if you’re

chatting us up online, so don’t be shy!


LETTER FROM THE EDITOR

By Nathan BakerMan’s Best Training Tool

I don’t have a power meteranymore. I’ve also ditched theGPS watch. I don’t even have aniPod. I don’t need them, becauseI have Haile.

Haile is my Rhodesian Ridgeback,an African dog who wasappropriately named after one ofthe greatest distance runners inhistory. She stands tall, even for aRidgeback, and is long, lean, anddrop-dead gorgeous. Like mostRidgebacks, she lives her dog lifeflat-out.When we’re home, she’sflat out on the floor, asleep,generally in a sunbeam or on achair that’s too small for thelanky, hundred-pound beast.When we go for a run on the trail,she runs flat-out, about athousand miles an hour, up and

down every hill and vale, sometimes for hours on end. For her, a five-hour run is only as taxing, and every bit as routine, as a five-hour nap.She has no in-between. She lives flat-out.

Haile needs me, and I need Haile.

There are days when I’m not motivated to run. Plenty of them. ButHaile needs me to take her to the trails, because she’s motivated to run.She can’t take herself, obviously, because dogs don’t have pockets, sothey have no way to carry a drivers’ license. So I take Haile to the trails,and since I’m there, I always end up running too.

Sometimes when I don’t get Haile out for a long run for a few days, Isense that she’s depressed. She’s my dog, after all, and we have that bond.A few trail miles always perk her right up. The thing that reallyastonishes me, though, is when the tables are turned.

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

We all have issues to deal with. From unwanted job changes to thosebreakups that leave you feeling completely empty, our dogs know us.Haile knows me, and she knows what I need.

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

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]

EDITORIAL ASSISTANTAdam Bowers

[email protected]

STAFF PHOTOGRAPHERAnthony Skorochod

CONTRIBUTORSBrad J. Bernadini M.D., Darrell W. Butler

Bill Hauser, Rob MullerSarah Philbrick, Scott Shaffrick, Tyler Wren

WEBSITECassandra King,Website design and backend development

[email protected]

[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

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Your Local Guide to Cycling, Running and Triathlon June/July 2011 13

Member of

TYLER’S JOURNAL

By Tyler WrenOne of the greatthings aboutcycling is theaccessibility ofthe cyclists weconsider stars.Whether yousimply like toride a bike oryou’re aprofessionalcyclist, there’sstill excitementwhen you get tomeet the sport’sbiggest names. Asa professional

cyclist, I’m still a huge fan of our sport,and, as a fan, I get excited by beingaround cycling’s stars.

The Amgen Tour of California and thePhiladelphia International Championshipsare approaching quickly. At these races,I get to compete with the biggest namesin the sport.

Mario Cippolini raced in the Tour deGeorgia with me a few years back. TheItalian sprinter's English was hard tounderstand, but I knew he was in my groupby the smell of strong cologne in the air. Yes,he raced with cologne. Every day. On theday of the mountaintop finish at BrasstownBald, I realized why. Cipo spotted anattractive female fan on the side of the roadholding a sign that read something to theeffect of 'Cipo, will you marry me?' Heproceeded to stop his bike, give her a kiss onthe cheek and proclaim, in good English, "Ilove Georgia!" He was one of cycling’sbiggest personalities, and there he was,nothing but a cologne-infused chamoisseparating him from the masses. There wereno stadiums or gates or bodyguards. He waswonderfully accessible.

In last year’s Tour of California I rodealongside Robert Gesink from Rabobank, aDutch climber with perfect English who hassince won the Tour of Oman, along withdozens of other podium finishes in Europe.Foolishly, I had no idea who he was, and Iasked him where he was racing next.

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

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

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

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

Turns out he finished 7th in La Vuelta. Andthere he was, top ten in a grand tour, rightnext to me, just chatting along as if we werestanding at the copy machine.

We parted ways awkwardly and he went onto finish a respectable 8th in the race as Islipped in for a forgettable 79th

During a slow point in last year’s Tour ofMissouri, I was able to chat with Jens Voigt,the affable German who appeared fullyrecovered from a gruesome crash in the 2009Tour de France. In that crash, Voigt’s face hitpavement just as sparks flew from hisderailleur, which was scraping against thetarmac. I asked him if the sparks wereactually from his face scraping the tarmacand joked about him being the Terminator.

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

It turns out Jens is every bit as funny andlikable as he seems in his interviews. Ormaybe he’s a straight shooter who was tellingme the truth.

Much of the beauty of our sport comes fromthe accessibility of its stars.When they race,we’re right there, sometimes only a few feetaway, and we see the suffering on their faces.Off the bike, they’re only stars in our world,so they’re not surrounded by an entourageof bodyguards. They’re real people. Andoften, they’re pretty funny.

Thanks for reading,Tyler

Tyler Wren is a professional cyclist for the

Jamis/Sutter Home Men’s Pro Cycling Team

presented by Colavita who lives and works in

Center City Philadelphia offering cycling coaching

services throughWrenegade Sports. Reach him at

[email protected] or 610-574-1334.


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


FOOD & NUTRITION

Proteins are used to build muscle and carbohydrates are used forenergy. That’s the end of the story for some athletes. Many of usseem to view the world of nutrition in black and white. Lost in thegray area is a powerful array of vitamin and nutrient rich vegetablesthat have the potential to take your training to bold new heights.

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

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

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

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

Spinach – There’s a reason why Popeye ate this stuff. With only 40calories per cup, yet packed with vitamins and minerals, addingspinach to your menu will definitely make you “strong to thefinish.” A study conducted by The Daily Telegraph has found thateating 300g of spinach “reduced the amount of oxygen needed topower muscles by as much as five percent when exercising”.Research has also shown that the antioxidants found in this leafypowerhouse may help to fight off ovarian, prostate, and other formsof cancer, improve brain function, increase cardiovascularendurance and more.

Asparagus – This veggie has so many benefits that it would benearly impossible to list them all here. Some of the highlightsinclude its role in preventing birth defects and increasing fertilityand its role in lowering the risk of heart, kidney and a slew of otherdiseases. Asparagus also helps to reduce pain and inflammation,ease menstrual cramps, and aid with depression. It’s evenconsidered an aphrodisiac!

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

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

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

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

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

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

Darrell W. Butler has trained, managed and consulted for fitness centers and

media outlets around the world and is a featured writer for Performance

Food Centers, an industry leader in the supply of whole-food products

including natural protein and supplements. For more information visit the

Darrell Butler Personal Training website at www.dbptonline.com.

GO GREEN ANDPOWER UP WITH THESEESSENTIAL SUPERFOODSBy Darrell W. Butler, ACE, NFPT, ISCA CPT


LOCAL PROFILE I

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

Each Friday night beginning in June, the Valley Preferred Cycling Center willhost theWorld Series of Bicycling and its exciting and heart-pounding racessuch as the Festival of Speed –US 10Mile Championships on June 17, theFastestMan onWheels on July 8,Tandemonium! on August 5, and manymore races during the 11 week span of the series.

During theWorld Series of Cycling, younger cyclists who have been trainingand racing in theRedRobin Bicycle Race League and the Air ProductsDevelopmental Cycling Programwill showcase what they’ve learned.Afterseveral weeks of competing against each other and training to be the best,the top racers from each category in each program will get to competeagainst each other alongside the pros under the lights of the track during theBRL Finals on June 24 and the Air Products Finals on August 19. This willcertainly be a fantastic and exciting finale for the youngsters and all the hardwork they put into building their fitness and honing their track skills.

TheWorld Series of Bicycling will feature top track cyclists from aroundthe world as they come to Trexlertown and battle it out with local andnational track superstars. Representing the local Trexlertown area will beBobby Lea - the National Omnium Champion,Matt Baranoski - theNational Keirin Champion, Nick Reinert, and Shane Kline. Other U.S.national stars such as the National Keirin andMatch Sprint ChampionDana Feiss and Kim Geist, the National Pursuit Champion, will also berepresenting the U.S. during this series. Racing against them will beinternational cyclists such as Italy’s sprint champion Roberto Chiappa,the 2011 National Road Champion Cath Cheatley, New Zealand’s Simon

VanVelthooven,Australia’s Doug Repacholi, Poland’s Kamil Kuczinski, andthe New ZealandWomen'sWorld Class Pursuit Team.

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

Part of theWorld Series of Bicycling Friday night events, theUSACyclingMasters National TrackChampionshipswill take place over thewhole week of July 26 to 31, and it is sure to be awe-inspiring. During thischampionship series, men and women aged 30 and up duke it out to earnthe privilege of wearing the coveted stars and stripes jersey and claim thetitle of “USMasters National Track Champion” in their respectivediscipline. These cyclists will be competing in various track races such asthe 1 km time trial, 5 km scratch race, team sprint, flying 200 meter, andmore.Winners of this championship series can then go onto theMastersWorld Track Championship inManchester, England, but most are happyenough to claim the U.S. national title.

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

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

For more information on theWorld Series of Bicycling and other excitingevents at the Valley Preferred Cycling Center, visitwww.thevelodrome.com.

IN YOUR OWN BACKYARDBy Adam Bowers

Photoby

AnthonySkorochod


LOCAL PROFILE II

JohnWinther understands themeaning of endurance onmultiple levels.Winther, fromWest Chester Pennsylvania, grew up playing sports, and hadmuch success as a high school lacrosse and soccer player. But shortly afterentering college, John’s endurance took on an entirely differentmeaning fromwhat he was used to as an athlete.

John began suffering from severe and chronic back pain that haddoctors puzzled.Without having a clear diagnosis of his condition, he wasexperiencing increased difficulty with even themost routine of physical tasks.

John had been throughmore than his share of physicians and had tried justabout every over the countermedication possible, none of which providedhimwith any answers or relief. Eventually the pain worsened, spreading to hisneck, leaving John incapacitated for days in spite of his efforts to tough out thepain and keep onmoving.

Finally, the diagnosis of a secondary and unrelatedmedical condition led Johnto a rheumatologist who eventually properly diagnosed John’s back pain asankylosing spondylitis or AS; inflammatory arthritis of the spine. The Centersfor Disease Control and Prevention for the National Arthritis DataWorkgroupestimates that AS and its related diseases affect as many as 2.4million people inthe United States.AS is more prevalent thanmultiple sclerosis, cystic fibrosisand LouGehrig's Disease combined, yet it receives a fraction of the press andpublicity that the other diseases receive.

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

His solution? Running. John has set a personal goal to run onemarathonon every continent.

Likemanymarathoners, John’s training is centered around his one longweekend run, complimented by a few shorter lunch time runs as well asadditional cross training at the gym.Today John is essentially ankylosingspondylitis pain and symptom free and credits his doctors and his medicationfor his ability to train.

To date, John has run twomarathons of the seven he is planning. In July 2010,he ran in the Gold Coast AirportMarathon inQueensland,Australia, and thencompleted his second this past January after participating in the InternationalMarathon of Marrakech inMorocco. Looking ahead, John is planning his nexttwomarathons and hopes to check off Europe and SouthAmerica from histo-do list by the end of the year.

A CONTINENTAL MISSIONBy Stephen Brown

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TRAINING

Now that race season is underway, it’s time to shift some of your trainingfocus from swimming, biking and running to triathlon’s fourth discipline-transitions. Transitions are an extremely important, yet often overlooked,component of triathlon training. By dedicating some time prior to yourkey races to plan for and practice your transitions, you can improve yourfinishing time without having to swim, bike or run any faster!

Every triathlon has two transitions: a swim-to-bike (called T1) and a bike-to-run (called T2). You can easily practice both by setting out your bikeand run gear in a parking lot or driveway. Start by deliberately goingthrough each step of both T1 and T2. For T1, that means everything youmust do from the time you exit the water to when youmount your bike.For T2, that means everything yourmust do from the time you dismountyour bike to when you start the run. Once you are comfortable goingthrough the steps slowly, repeat the process several times, trying tocomplete the transitions slightly faster each time both by eliminatingunnecessary steps and by completing the important onesmore quickly.

ADDITIONALTIPS:

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

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

Rack your bike in the proper row according to your race number and setout a towel on the ground next to your bike for placing your bike and rungear. A brightly colored towel may help you find your bike in thetransition area.

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

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

Upon exiting the water after the swim, immediately begin to unzip yourwetsuit and pull it down around your waist as you are running toward thetransition area. You can also remove your goggles and swim cap and runwith those in your hand. Once you arrive at your bike, remove the wetsuitfrom your legs and place it on the groundwith your cap and gogglesalongside your bike and running gear. Spraying anti-stick spray such asSBR’s TriSlide onto your legs before putting on your wetsuit will help it toslide off easily and save you valuable time in T1.

TRIATHLON TRANSITIONSPhotos and Story by Bill Hauser


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

Any time your hands are touching your bike, your bike helmetmust be onwith the chin strap fastened. When exiting T1, don’t remove your bikefrom the rack until your helmet is on and fastened. Likewise, whenentering T2, don’t unfasten your chin strap or remove your helmet untilyou have returned your bike to the rack.

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

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

Bill Hauser is a USA Triathlon Level II certified coach and thefounder and head coach of Mid-AtlanticMultisport. He also servedas the head triathlon coach for the SouthernNew Jersey Chapterof the Leukemia and Lymphoma Society Team in Training Program.Based in suburban Philadelphia, PA,Mid-AtlanticMultisport(www.midatlanticmultisport.com) provides individualizedendurance coaching services, training camps and clinics for athletesof all ages and abilities. Youmay contact Coach Bill [email protected].



TRAININGSPORTS MEDICINE

Achilles was the hero in Homer's Iliad, but he had one weakness - calfpain. Similarly,many endurance athletes suffer from disabling calf painthat limits their ability to train and race to their potential. In somestudies, calf injuries account for up to 30% of all sports related injuries.Endurance sports, such as running and cycling, place unique stress onthe bones,muscles, and tendons of the leg, resulting in a number ofcommonly seen injury patterns.

Poor training techniques such as rapid progression of training intensity,improper gear selection or fit, and poor biomechanics all contribute tothis group of sports related injuries. For instance, cyclists commonlysuffer from lower extremity muscular imbalances and tend to developrelatively tight hamstrings and calves. This, coupled with a poor bike fit,is responsible for the great majority of non-impact related calf injuries.Runners, on the other hand, suffer from repetitive impact stress to thebone andmuscle/tendon units of the calf. Poor running mechanics,

specifically over-pronation, along with improper shoe selection havebeen implicated as major factors in this group of athletes. Sorry,triathletes- you get the best of both worlds!

Identifying these factors and correctly diagnosing the condition are bothnecessary in order to develop an effective treatment plan and get youback to training and racing. Here are several common causes of calfpain in the endurance athlete.

Medial Tibial Stress Syndrome -MTSS:

Formerly known as shin splints, this is an extremely common conditionthat causes pain along the inner border of the lower leg. Pain is generallydescribed as a dull non-specific ache. Symptoms are experienced on theinitiation of exercise, but many times improve with continued activityand then recur after the session is complete. Many factors are associatedwithMTSS: Biomechanical alterations, changes in training intensity,training surface, poor stretching habits. The main cause is thought to berepetitive over-pronation, and possibly more important, the velocity ofpronation. The soleus muscle acts to resist over-pronation duringrunning. Thus, over-pronation causes repetitive contraction of thesoleus as it attempts to correct the pronation. This, combined withrepetitive stress, causes inflammation at the bony insertion of thismuscle, resulting in pain. Generally, a period of relative rest lasting from2-6 weeks is required for healing to occur. Cross training such asswimming or cycling is encouraged. Upon your return to training, a calfstretching program, an icing protocol, and properly fitting stability orcushioned shoes reduce a high likelihood of recurrence.

Tibial Stress Fractures:

Commonly confused for MTSS, stress fractures represent a muchmoreserious condition. Symptoms are generally localized to the mid to upperthird of the shin, are aggravated by activity, and relieved by rest. Manytimes the symptoms prevent running, but will allow relatively pain freewalking. Fractures typically result from repetitive high impact activities,such as running; especially when there has been a sudden increase inintensity, duration, or frequency of workouts without proper recovery.Hormonal and nutritional imbalances are thought to be responsible forthe high rate of these injuries in female athletes. An evaluation of limbbiomechanics and gait analysis are also important in identifying anyadditional risk factors such as muscular imbalance, limb lengthdiscrepancy, or excessive pronation. Strict rest from all impact activitiesis required for full healing. Cross training, such as aqua jogging, cycling,and anti-gravity treadmills, offers other options to maintain fitnessduring recovery.

Exertional Compartment Syndrome - ECS:

Compartment syndrome is characterized by progressive and diffuse calfpain that commences shortly after exercise begins. Additionally,numbness and tingling may be present in the foot, and calf crampingmay be experienced. The pain may not subside immediately afterexercise ends, and can linger for up to 24 hours. ECS is thought to occuras a result of increased pressure within the confined compartments ofthe leg due to increased blood pressure andmuscle swelling that occursduring exercise. This prevents the normal flow of blood into and out ofthe leg resulting in oxygen deprivation to the muscles (pain and

COMMON CAUSES OF CALF PAINby Brad J. Bernardini, MD, FAAOS


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

Tennis Leg:

Originally named because this injury was most commonly seen in middle-aged recreationaltennis players, tennis leg is actually a tearing of the medial portion of the gastrocnemiusmuscle of the calf. It typically occurs as a sudden onset of sharp pain in the back of the calf.It typically occurs during the push-off portion of running or during the power stroke phasewhile cycling at high intensities. Significant pain, swelling, and bruising may develop overthe first 24 hours. Full recovery can be expected with relative rest over a 6-week period.Cross training is encouraged as long as it does not aggravate symptoms.

Achilles Tendinitis and Tendinosis:

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

ExerciseAssociatedMuscle Cramps - EAMC:

Most athletes involved in endurance activities have experienced muscular cramps. Proposedcauses include metabolic disorders, fluid imbalances, electrolyte disorders, and training inadverse environmental conditions. Interestingly, there is poor scientific evidence to supportelectrolyte imbalances or hydration status as the main causes. Newer theories suggestabnormal spinal reflex activity under fatigued conditions causing an excitatory effect onmuscles. Risk factors in marathon runners include older age, increased body mass index,irregular stretching habits, and a family history of cramps. The key to preventing EAMC liesin preventing premature muscular fatigue during exercise. This is accomplished throughproper training and conditioning programs. Additionally, a good diet with properelectrolyte intake and a regular stretching program has been shown to reduce cramping inathletes.

Summary:

These conditions represent the more commonly seen causes of calf pain in enduranceathletes, but by nomeans is it a comprehensive list. An evaluation with a sports medicinespecialist is beneficial in providing an early accurate diagnosis, and is essential for avoidingcomplications and a prolonged delay of return to competition. Good luck with your“Achilles Heel!”

Dr. Bernardini is one of a small number of Double Board Certified Specialist in Orthopaedic

Surgery and Orthopaedic Sports Medicine in the region. Additionally, he is fellowship trained

specialist in Arthroscopic Surgery and Sports Medicine. His surgical specialty is arthroscopic

shoulder and knee surgery with an emphasis on minimally invasive soft tissue joint

reconstruction and cartilage restoration in both adults and children. Non-operative sports

injuries from head to toe are also treated in his daily office practice.

Dr. Bernardini is a competitive Triathlete and 2010 Lake Placid Ironman finisher. He is the co-

founder of the Jersey Devils Multisport Club, and has achieved distinction as a USA Triathlon

Certified Level I Coach. He currently sees patients at his Vineland andWashington Township

Offices, and has privileges in both the South Jersey Healthcare, and Virtua Healthcare systems.

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

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

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

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.

Several months ago I had scheduled a workout with myfriend Carmen. Carmen is a pretty intense triathlete whonever misses a workout. On this particular day, however, shewas over twenty minutes late and I was beginning to worry. Myfears were confirmed when the door swung open and shecame hobbling in. Her track pants were torn and her body wascovered with scrapes and bruises.

In a panic, I asked her what happened.

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

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

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

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

It’s time fora tune-up

By Darrell W. Butler, ACE, NFPT, ISCA CPT

PitMandatory

Stop


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

Of course, before you can figure out what needs to becorrected, you’ll first have to determine what’s wrong. Soundssimple, but many of us have been working out injured for solong that we don’t even remember what it’s like to feelnormal. With that said, the following is a simple, three-pointinspection to determine whether you’ll need to start trainingsmarter instead of simply training harder.

Balance – Among other things, balance is important formaintaining your stride and staying on course while running.As we get older ourbalance begins todeteriorate so it’simportant to beginworking on it now. Totest your balance,first stand on a flat,stable surface next toa wall. Raise yourright leg off of theground with your kneebent to 90 degrees.Hold this position for30 seconds thenrepeat with the otherleg. If you’re able tocomplete thischallenge, fold atowel or an exercisemat several times until it’s two to four inches thick. Performthe same leg raise challenge while standing on the foldedtowel. If you’re able to complete this challenge, step back tothe flat surface and repeat the leg raise challenge one finaltime with your eyes closed. If you can hold this position formore than 15 seconds, you have excellent balance and bodyawareness. If you shake, wobble and fall after a few seconds,all is not lost. Balance is influenced by many factors, includingsleep, focus, and concentration so you may just need to get agood night’s sleep. If you have the same results the nextmorning however, you’ll want to work on strengthening yourcore and controlling your breathing since these factors alsoplay a critical role in keeping your body stable. Also considertaking yoga and incorporating single leg movements into yourstrength training routine.

Alignment and Muscular Imbalances – If your body is out ofalignment or there is a major difference in strength betweenthe right and left side of your body, this may also cause a lotof major problems down the line. Here is an easy way that Isimultaneously pinpoint several muscular imbalances in myclients. First lie completely flat on your back with your legsoutstretched and relaxed. Keep your hands out to the side asyou’ll want complete dead weight on the floor. Now stand uphowever you’d like. Lie back down and repeat this sequence 4more times. Take note of the natural movement patterns that

your body defaults to. Did you cross one leg over the other?Did you collapse to one side? Did you assistyourself off of the floor with your right arm? If you didany of these things, lie back down and try to perform theopposite movement pattern 5 times. For example, if youassisted yourself off of the floor with your right hand,try using your left, or if you cross your right leg over theleft, reverse this pattern. If it was significantly more difficultusing the opposite side of your body, you may have amuscular imbalance.

In some cases the imbalance is a result of dailyactivities outside of the gym. For example someone whocarries a heavy bag on the same shoulder each day may

develop more strengthon that side. Someonewho does a lot ofgardening and only usestheir dominant arm tocontrol the shovelmay also developimbalanced strength.

Take a look at the solesof your shoes. Do theywear evenly or on aslant? If they’re slanted,your alignment and stridemay also need to becorrected in order for youto realize your full athleticpotential. Considerscheduling an

appointment with a physical therapist or trainer to have amovement assessment screen and gait assessmentperformed to help you determine how to correct these issuesbefore they become more severe.

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

Stiff, rigid muscles place you at greater risk for injury andfeed into the aforementioned muscular imbalance andalignment issues. Tight hips lead to sore backs, bad kneesand ankle injuries.

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

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


Photos and Story By Rob Muller

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

A cycling power meter is a device on a bicycle that allowsmeasuring of the power output (watts) of the rider. Mostcycling power meters use strain gauges built into the wheelhub or crank to measure torque applied and, combined withangular velocity, calculate power.

A power meter, like a heart rate monitor, is just another toolin the cyclist’s toolbox. This relatively new tool (circa mid-1990’s), however, will allow an athlete, for the first time, toquantify the load or effort being applied to the pedals. Thistool will also help an athlete discover their true strengths andweaknesses, quantitatively assess training improvements,and refine and maximize the focus of their training. You won’tride any faster by attaching this tool to your bike, but you willreach your goals faster if you maximize its use throughoptimized power training workouts. When the power meter ispaired wirelessly with an ANT+ sport computer/head unit onthe bike (such as the Garmin Edge 500), it acts as a “blackbox” of sorts and records a massive amount of data whichcan be viewed during the ride or recalled and analyzed post-ride, such as time, elevation profile, temperature, cadence,

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

One of the metrics I like to look at, post-ride, is trainingstress score (TSS). TSS quantifies the overall training load ofa ride. TSS is a composite number that takes into account theduration and intensity of a ride. I can look at a TSS numberand tell whether a ride was easy or hard. A TSS score of 100is equivalent to riding at threshold for an hour. To a lot ofcyclists, all this data can be “information overload” andconfusing to a lot of first-time users. That’s why I tell theathletes I coach (that are first-time power meter users) toignore the numbers displayed on their bike computer duringtheir training rides and just ride. When they are finished withtheir rides I have them email me their files so that I cananalyze the data and report back to them. For you triathletesout there, there is running stress score (rTSS), which issimilar to TSS, that is based on running pace rather thancycling power. There is also swimming training stress score(sTSS) that is currently being developed and is in beta testing.Together, TSS, rTSS and sTSS can be used to quantify andtrack the physiological training stress of a triathlete’s daily,weekly or monthly training.

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

PowerBasedTraining


test themselves for peakNeuromuscular Power (5s),Anaerobic Capacity Power(1min.), VO2max Power (5min.) and Functional ThresholdPower (FTP) (60 min.). Eachone of these tests, in additionto being of different duration,corresponds to a different levelof intensity which invokes arange of physiologicalresponses or adaptations. It’sthese physiologicaladaptations, such asincreased plasma volume,increased musclemitochondrial enzymes, andincreased muscle glycogenstorage that will make a riderfaster and stronger on thebike. Again, all of this data canbe analyzed and used toassess the rider’s strengthsand weaknesses. The riderstest data can also be used togenerate a power profile whichwill show them how theymeasure against other riders.

Additionally, the FTP datacan be used to determine thecyclists training zones. Trainingzones can either beestablished via a MaximalAerobic Power (MAP) test,known as a ramp test, or anFunctional Threshold Power(FTP) test- normally calculatedby 95% of the athlete’s 20minute maximum sustainedaverage power- since nobodyREALLY wants to do a 60minute time trial.

Functional Threshold Power (FTP) is the single mostimportant physiological determinant of endurance cyclingperformance. That is why it is used as a basis for establishingtraining zones.

Finally, all of the collected data will be used by a power-based coach to develop a cyclist’s Annual Training Plan (ATP)with power based workouts designed to improve performanceand meet the athlete’s goals. A sample power workout toimprove a riders threshold power (FTP) would look somethinglike this:

W/U: 15 min. L2/L3

M/S: 2x20@L4 5RI

C/D: 5 min. L2

TSS=75

Total Time= 65 min.

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

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

The power meter allows the athlete and coach toquantitatively track a training session or race and definestrengths and weaknesses. Training sessions can then bealtered to train weaknesses- You train your weaknesses andrace your strengths!

What are the advantages of a power meter?:Determine Functional Threshold Power (FTP) via lab or fieldtesting and establish Power Training Zones based on FTPtest results

Identifies strengths/weaknesses based on lab testing andactual races

Analyze races- did you go out too fast? Did you sit-in andconserve energy?

Track fitness changes. Is the athlete getting weaker,stronger or plateuing?

Improve interaction/communication with your Coach

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>Your Local Guide to Cycling, Running and Triathlon June/July 2011 33


Power Meter data does NOT lie

Identifies how hard “hard” really is

Helps improve aerodynamics and positioning on the bike

Pacing tool- especially for Time Trialer's and Triathletes. Ibelieve this is one of the biggest advantages.

Quantify energy expenditures and nutrition requirementsduring training/racing

Assists in developing your Power Based Annual TrainingPlan so that you reach peak performance by yourscheduled ‘A’ event.

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

What are the disadvantages of a power meter?:Cost- they are NOT cheap. Especially a good one. You can purchase a power meter anywhere from $300to $3500. Naturally, the more expensive, the moreaccurate and reliable.

Numbers don’t lie, and some riders will be demoralized tosee their low numbers. Just like an overweight persondoesn’t like jumping on a scale, a rider with a low FTP willnot like jumping on a bike equipped with a power meter.

Paralysis by analysis- to some the data can bedata-overload and too much to comprehend. That’swhy I recommend new users have a power basedzcoach assist them.

Some power meters can be difficult to setup and operate.

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

For analyzing power meter data, I use Training Peaks WKO+software. www.trainingpeaks.com This software wasdeveloped by my mentor and coach who taught me how toanalyze power meter files, Hunter Allen. Hunter Allen is widelyknown as one of the top experts in the world in coachingendurance athletes using power meters. Hunter also co-authored the book, Training and Racing with a Power Meterwith Dr. Andrew R. Coggan, now in its second edition. This is amust-have book for all power meter owners. I highlyrecommend it. It will show you how to get the most out of yourpower meter and how to analyze data using the Training PeaksWKO+ software. Hunter has also co-authored the book,Cutting edge Technology for Cycling with Dr. Stephen Cheungand will be released this Summer.

Rob Muller has coached, trained and performance-tested athleteswith a power meter (on the bike) for over five years. These athletesinclude both recreational riders/racers and elite cyclists andtriathletes. Rob is a USA Cycling Level 2 Certified Power BasedTraining Coach, an USA Cycling Official and Masters 50+ road racer.Rob holds a Master’s Degree in Engineering and is co-owner of TalonTech Inc., Engineering Consultants. He is also a freelance actionsports photographer, www.actionsportsoutdoors.com with many ofhis photos featured in a variety of local newspapers, magazines andwebsites. You can contact Rob at [email protected] for additionalinformation on Power Based Training Coaching.

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Philadelphia International Cycling Championship Turns 27Philadelphia International Cycling Championship Turns 27

TDBankPHILADELPHIAINTERNATIONALCYCLINGCHAMPIONSHIP

�OFFICIALRA

CESPECTATO

RGUIDE

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

For 19 years it was America’s first National Professional RoadRace Championship and, when that designation changed tolock out international teams, it was awarded the highestinternational ranking for single day events and remains theonly race in the United States with that prestigious designationfrom the International Cycling Union (UCI), “1.HC”.

Every American professional and many Europeans want tocome here…to experience the Manayunk Wall and to add theirname to the prestigious list of prior winners alongside Heiden,Armstrong, Hincapie and many international stars who havegone on to ride the Tour de France and win prestigious racesthroughout the world.

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

So this year we are laying the groundwork to expand the raceweekend experience. With support from our title sponsor, TDBank, and our strong media partners, Comcast SportsNet andKYW1060 radio, we are launching several initiatives to attractand build new fans on race weekend.

We have partnered with Exceptional Cycling Tours to offer aweekend VIP fan package to the race that includes a specialreception, dinner and Champions Row VIP Lounge tickets onrace day. We have developed a partnership with a top-flightPhiladelphia group, Event Navigators, to enhance the VIPexperience for companies, groups and individuals and add anall new “Top of the Wall Club” and special Hospitality Suites onrace day. We will be featuring a free concert on Saturday at theCycling, Health and Fitness Expo and are working with theorganizers of the Collegiate Rugby Championship inPhiladelphia to co-promote Philly as the city for internationalsports on that weekend. And, of course, TD Bank will againprovide entertainment for the whole family in its Family FunZone at the base of the Art Museum steps throughout race day.

As far as the race itself goes, fans around the country will beable to watch it two ways: live on Comcast SportsNet regionalnetworks throughout the U.S. and then again on Versus duringprime time in the evening. With a field full of top Americanpros, Tour de France contenders and international stars as thefocal point of an expanding cycling festival, the 2011 TD BankPhiladelphia International Cycling Championship will continueto keep Philadelphia and the Commonwealth of Pennsylvaniain the forefront of unique big city special events!

Dave ChaunerPro Cycling Tour

Photo by Anthony Skorochod

The Festival Continues

On Sunday, June 5, 2011, the world’s top cyclists will competeon one of the toughest courses in U.S. racing during thelargest, single-day bike contest in North America… and youhave the chance to be in the middle of it all! As a race VIP,you’ll experience all the fun and excitement of the bike race’sfestival atmosphere from exclusive, tented suite locations inprime territory: Champions Row along the start/finish line onthe Benjamin Franklin Parkway and the Top of the Wall Club inManayunk. VIPs have front-row seats to all of the racingaction, as the peloton speeds past for each heart-pumpinglap. When the top riders power through the grueling Wallclimb or sprint to the finish, you’ll practically feel theirdetermination to add their names to TD Bank bike race history.VIPs also have the opportunity to ride on the course in anofficial Acura pace car.

To purchase VIP tickets, visit www.procyclingtour.com.Tickets include all-day access to the VIP tents with all-dayfood and drink, shuttle service and free parking (ChampionsRow only!). Tickets start at $55 per person for the Top of theWall, at $85 for the Champions Row VIP Lounge and at $115for The Works (access to both VIP spots).

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

AMATEUR TIME TRIALSSATURDAY, JUNE 4, 2011 AT 7:00 A.M.

If you’re looking to topyour personal best orare wondering justhow fast you can pedalalong West River Drive,the Amateur TimeTrials are for you.Compete against theclock on this eight-milecourse, and compareyour time with cyclistsof all ages andabilities. The Time Trialcourse is a scenic ridethat begins at the foot

of the Art Museum and takes you along West River Drive andback. There is no day-of registration, so go online today tosecure your spot at www.procyclingtour.com. Registrationfees are $28 for adults and $13 for juniors, ages 10-16.

WELLNESS CHALLENGESUNDAY, JUNE 5, 2011 AT 7:15 A.M.

What’s the ManayunkWall really like on a bike?Find out during theWellness Challenge. It’syour chance to

experience Philadelphia’s world-class, professional race coursejust like top champions have, including Heiden, Armstrong,Hincapie and so many other great cyclists over the years. TheWellness Challenge puts riders on the 14.4-mile loop, includingKelly Drive, the grueling Manayunk Wall and Lemon Hill. You’llfeel the rush of riding on fully closed streets with thousands ofspectators lining up curbside to cheer on the racers.

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

Ride Like the Pros

Photo by Scott Schaffrick

See the Race Like NeverBefore – Be a VIP!

Photo by Scott Schaffrick

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

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

SATURDAY, JUNE 4, 2011

7:00 A.M. – AMATEUR TIME TRIALSThis eight-mile, professionally timed course begins at the foot of the Art Museum and takes you alongscenic West River Drive and back, providing cyclists of all levels and ages the chance to log their besttime. Compete against friends, family, or even your time from last year as you race against the clock.Advance registration only! Registration information can be found on www.procyclingtour.com.

NOON TO 6:00 P.M. – CYCLING, HEALTH & FITNESS EXPO/CONCERTSUNDAY 8:30 A.M. TO 4:00 P.M. – EXPO ONLYThis two-day Expo features a one-stop shop for all of your cycling,health and fitness needs plus a free concert on the Parkway on Saturday.Catch performances by local bands while you check out the latest

technology, products and apparel from some of the top dealers, retailers and manufacturers in the cycling,health, fitness and lifestyle industries.

SUNDAY, JUNE 5, 2011

7:15 A.M. TO 8:45 A.M. – WELLNESS CHALLENGECyclists of all levels can test their mettle on Philly’s epic race course during theannual Wellness Challenge. Participants will ride the 14.4-mile loop of theprofessional course before the world’s top cyclists take to the road. Register in

advance or that morning beginning at 6:00 A.M. at the main staging area at Kelly Drive and Sedgely justbelow the Art Museum. Fee is $45 in advance (register at www.procyclingtour.com); $55 day of event.

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

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

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

THE MAIN EVENT

9:00 A.M. – TD BANK PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP9:10 A.M. – THE LIBERTY CLASSICThe men are being sent off to compete against each other on this historicroute through Philadelphia at 9:00 A.M. The world’s best women cyclists gooff 10 minutes later. Come out to watch the 400 professional cyclistsfrom more than 20 nations as they chase this coveted title. Two of the bestspectator spots are the VIP Lounges on the Parkway’s ChampionsRow and at the Manayunk’s Top of the Wall Club. Tickets include all-dayaccess to these VIP suites with catering, free parking and shuttle service,as well as a chance to ride in an official Acura pace car. To purchase VIP tickets,visit www.procyclingtour.com.


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After seeing the riders climb the Wall(the men do it 10 times!), it’s greatto watch them descend. The placeto catch them is along ManayunkAve. – the “Fall from the Wall” – wherethey reach top speeds of 55 mph.

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To see the riders power up theManayunk Wall, get there early as thecrowds really start to set in aroundnoon. Cresson St. and Lyceum Ave.form the base of the Wall.

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Check out the Feed Zone on the Northeast side of theArt Museum. Here riders grab lunch on the go or aquick wheel change before their return to Manayunk.Also, as riders retire from the race, they head for theteam tent, making this a great place to snag anautograph. Across from the Feed Zone, at the base ofthe Art Museum, be sure to check out the TD BankFamily Fun Zone for entertainment and activitiesbetween the laps.

The start/finish line is where all the action isleading up to the 9:00 A.M. “go” for the menand the 9:10 A.M. start for the women. Raceannouncers set up shop here for the day, and alarge-screen TV broadcasts the cyclists from allpoints on the course. Logan Circle is a greatplace to see the men’s field casually spin by asthey do several neutral laps before heading outto Manayunk.

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Lemon Hill is definitely a hot spot,especially as the race nears the end.At the intersection of Sedgley andPoplar Dr., you can see the riders’ skillin descending off Lemon Hill, taking asweeping right at high speeds.

The top of Strawberry Hill is asecluded spot that’s great forviewing the race and possiblycatching an attack in the making.

Feel the rush on the race coursejust like the pros in theWellnessChallenge from 7:15-8:45 A.M.

Your $45 entry fee ($55 if you register day of) gets you afree t-shirt, snacks and the chance to ride this historic,world-class, closed course. Main staging area is KellyDrive and Sedgely just below the Art Museum, beginningat 6:00 A.M. Go to www.procyclingtour.com for more info.

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When the TD Bank Philadelphia International CyclingChampionship kicks off on Sunday, June 5, cycling fans andgreen fans alike will be on hand to cheer on the world’s bestcyclists. But they’ll do even more – their support ofcycling promotes the use of bicycles instead ofgreenhouse-gas-emitting vehicles.

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

“Philadelphia has a strong and rich tradition of hosting thisinternational cycling championship, and as you can see on mostdays throughout the city, there is also a large group of peoplewho use bicycles as their main source of transportation,” saysMike Carbone, Philadelphia Region President for TD Bank. “Ourgoal at TD Bank is to be as green as our logo by making visits toour stores as convenient as possible for our bicycling customerswith amenities like bike racks.”

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

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

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

On June 23, 1985, the first-ever Philadelphia InternationalCycling Championship tore through the streets of the City ofBrotherly Love and up the now-infamous Manayunk Wall. TerriFries Bateman, who lives on the Wall, corralled her neighborsand friends to help hand out water to the cyclists as theypassed through and to keep the course clear and safe.

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

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

perspective that keep her and others coming back to the eventyear after year. In fact, many volunteers make their annualpilgrimage to Philadelphia from points all across the countryjust to be a part of the festivities. “It’s like a big family reunionevery year,” she said.

As marshals, language interpreters, hospitality support, stagecrew and more, hundreds of volunteers ensure the race isexecuted safely and successfully for the 400 professionalcyclists from more than 20 nations and for the thousands ofspectators who descend on Philadelphia each year.

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

Terri’s Tips for Volunteers• Wear comfortable shoes.

• Apply sunblock often.

• Stay hydrated.

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

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

• Most importantly, have fun!

Volunteer – For the Fun and Thrill of It!

Biking for – and Bankingon – a Better Planet

HTC-ColumbiaThe world’s #1 team swept the men’s and women’sPhiladelphia Championships in 2010. Look for sprint

sensation Matt Goss (AUS) to returnto defend his title as he’s racking upsome massive international resultswith wins this year at Milan-SanRemo and a stage of Paris-Nice.The depth and versatility of HTCmake them the team to beat.

Team Garmin-CervéloDirector Sportif Jonathan Vaughters has stacked his roster,as Team Garmin-Cervélo represents the merging of twopro teams, Slipstream and Cervélo. Unconfirmed reportshave alluded to the country’s bestsprinter, Tyler Farrar, lining up forPhilly this year. Tyler is enjoying ameteoric rise to becoming one of theworld’s best sprint talents, withmultiple stage wins at the Vuelta aEspaña and Giro d’Italia in 2010. Hisprowess on a bike is only upstaged byhis international reputation as a class-act.

BISSELL Pro CyclingBissell packs a punch with local sprint talents KyleWamsley (Topton, PA) and Shane Kline (Bally, PA).Shane’s years of track dominance make him a force to be

reckoned with, while Kyle has made aname for himself on the National circuitwith his consistent podium grabs at bigcriteriums. International talents RobBritton (CDN) and Jay Thompson(RSA) will be turning themselves insideout to get their sprinters to the line.

UnitedHealthcareUnitedHealthcare has clearly marked the race a goal for their2011 season. They will be bringing a wealth of international

talent and experience to the line. KarlMenzies and West Chester’s ownScott Zwizanski, an avid Philly sportsfan, will be key in getting sprintsensations Jake Keough and HiltonClarke to the Parkway first. With tiersof talent, look to UnitedHealthcare towear down the pack.

Team Jamis/Sutter HomeJamis/Sutter Home will be looking to improve on theirimpressive 3rd place finish in the National Race Calendarin 2010. Philadelphia phenomenon Tyler Wren could makethings interesting with one of his trademark breakaways.Brothers Alejandro and AnibalBorrajo will be contesting the sprintas they rarely miss an opportunity topodium. If all else fails, LuisAmaran, the 2010 NRC Champion,is sure to shake up the peloton.

Team Cykelcity.seThis Swedish powerhouse is no stranger to Pennsylvaniaturf. Riders Jonas Ahlstrand and John Lindgren swept

the 2010 UCI-level Univest Grand Prix(Doylestown, PA), winning both stagesand taking home GC honors. This yearthey have added West Chester rouleurMike Chauner to the roster. He hasspent several months this seasonhoning his skills on the Europeancircuit. The team enjoyed 7international wins in 2010.

In this Stacked Field, it’s Anyone’s Race...


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THE WORLD’S BEST TEAMS VIE FOR THE TOP HONORSIN PHILADELPHIA

Other notable teams are Kelly Benefit Strategiesfeaturing Pittsburgh strongman Mike Friedman, TeamType 1, Liquigas-Cannondale, and Realcyclist.com,who is currently leading the National rankings with theirsuperstar, Francisco Mancebo. All in all, over 20 teamsand 150 international riders will be lining up to vie forglory on June 5th.

Capturing the TD Bank Philadelphia International CyclingChampionship is a feat. While the top international teamsmay be favored, the domestic teams mark the race as akey event to their season. They devise strategies andsquads that can challenge the world’s best. A victory inPhilly is a milestone on any team’s resume. It is anachievement just to finish the race, a dream to win it.

HTC-ColumbiaThe defending Liberty Classic Champions, HTC Highroadshow no signs of slowing down. Look to former World and

National Champion, Amber Neben,and the fearless Evie Stevens, a newface who has been turning heads withher spectacular ascent from novice toworld-class talent, to lead the chargeup the Manayunk Wall. They will bedriving the pace to get sprinter ChloeHosking (AUS) to the line first.

Diadora-Pasta Zara-ManhattanThis newly formed team is stacked with international talentand taking on a full European calendar as well as selectAmerican races. Giro Donne winner and current NationalRoad Race Champion Mara Abbott will be regulating theaction up the Manayunk Wall in aneffort to get her sprinter, 2010 2ndplace Liberty Classic finisher, ShelleyOlds to the line first. Pittsburgh nativeSinead Miller won the young rideraward in 2010 and is sure to be afactor in this year’s race.

Colavita/Forno D'Asolo Pro Cycling Teampresented by Cooking LightThis American-Italian team has not wasted any time provingthey mean business in 2011. Packed with some of the

world’s most decorated riders,Colavita/Forno D’Asolo has all theingredients for success. Philadelphiaresident Theresa Cliff-Ryan, whosnagged a 3rd place finish at last year’sLiberty Classic will return to up the ante.2010 NRC Champion Cath Cheatley

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

Human ZoomThis Philadelphia squad,sponsored by Manayunk’sHuman Zoom Bike Shop is acrowd favorite. All-arounderKristine Church is in top form,after just completing her first IronMan in early May. AndreaLuebbe is a fierce climber with breakaway potential. Theteam’s efforts will be boosted this year with an extra specialguest rider. The legendary Jeannie Longo, the Frenchphenom, considered one of the greatest female cyclists inthe history of the sport, will return to Philly once again andjoin forces with the Zoom for the Liberty Classic. Longo,whose first Olympic competition was before most of hercompetitors were born, shows no signs of slowing down.She has heaps of medals in Olympic and WorldChampionship events and in 2010 won the French NationalChampionship, her record-smashing 57th national title.

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

LIBERTY CLASSIC HOSTS A STELLAR INTERNATIONALWOMEN’S FIELD

Can’t Make it to the Race?Watch it Live in HD on Comcast SportsNet.June 5, 2011. Coverage begins 11:30 AM.

The Philadelphia region is teeming with rails to trails thatcrisscross all over the place. We have hundreds of miles greenwayaccess, certified Rails to Trails, and other heritage trail systems.With the industrial revolution long dead, the former highways ofindustry have been converted into the highways of recreation.

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

Normally a ride involving these two locations would have manymiles of thick traffic hugging the side of the road while tractor-trailers buzzed your chamois only to be followed by leg crushingascents into the remote wilderness of the Poconos.

The trail systems of the greater Delaware, Lehigh, andSusquehanna rivers provide an alternative to the smog huffingroutes that you would find following 611 and 309 to NortheasternPennsylvania, affectionately known to natives as NEPA.

The northern route starts with the ever-familiar and belovedSchuylkill River Trail. To make sure we covered the whole thing, westarted very early at 24th and Locust in Philadelphia, which is thecurrent southernmost terminus of the trail. We took Martin LutherKing Dr., the west side of the river, out to Manayunk where wejumped on the trail to Valley Forge. This part used to be my oldcommute, so familiarity allowed the miles to just roll right under usuntil we reached the Perkiomen Creek Trail.

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

From the Green Lane Reservoir to the connection at Walnut Portis probably the worst part of the ride.Incredibly, these are the first roads you reallyhave to ride since Manayunk. The roads arenot overwhelmingly busy, and this is a goodchance to fuel up at one of the many shopsalong the road. You could even take a bit of abreak in the air conditioning of a shop if youare struggling in the heat of the summer.

Once you reach Walnutport, the trails of theD&L Canal are of varying surface and,although you would hope that they willconnect to Jim Thorpe, they do not, sodon’t make our mistake The Lehigh riveris not what you want to cross in themiddle of a 150-mile trip. I think that the nexttime I do this trip, I will actually avoid thetrails of Walnutport because they aresomewhat short, and the road there is notworth the delay that jumping on and off thetrails will necessitate.

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

This last portion of major trail is over 25 miles and it gets prettyremote. This is a great place to just let the legs spin for a littlewhile. You will be tempted to go fast here, because the cinders arewell packed and the trail is at a slight grade, but the climbs reallykick in during the last 25 or so miles, so if you think you mighthave issues there, reel it back a bit before you blow up on theextra remote roads of the deep Poconos. There are some greatplaces to relax out on this trail that are very cool. I like to think thatgenerations of people probably found the same respite from thesun and heat that I have found. Look for one of the rock overhangsthat is off to the left of the trail about ten miles beyond Jim Thorpe.It has some great old graffiti that stretches back over a century.

The current D&L Rail ends in White Haven where, again, youwould be wise if you fueled up. A good portion of the next 25 milesis going to hurt. (They did.) The climbs out of White Haven will giveanyone pause, especially someone who is on mile 120 of the trip.The rest of the trip is all on the road, but it is mostly through stategame land, so it is somewhat remote. Besides the few prettywaterfalls, the neatest thing you will pass until you reach BearCreek is the Francis Walter Dam. It is two or three miles off theroad, but it is a pretty impressive site considering it is holding backthe mighty Lehigh River.

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

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

making connectionsPhotos and Story By Patrick Engleman


JUNE 24-26

OFFICIAL GUIDE TO THE

Presented By

2011

Title Sponsor

SCHEDULEOF EVENTS

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Friday, June 24, 2011 (Schedule subject to change)

12pm — 8pm Expo and packet pickup – Smith Memorial Field Just east of the Please Touch Museum, between N Concourse & Lansdowne

6:00pm

Saturday, June 25, 20115am — 6am Packet pickup for Sprint only – Smith Memorial Field7:30am Sprint Race – Start/Finish Area - MLK Drive at the base of Black Road10am — 4pm Expo – Smith Memorial Field10am — 6pm Packet pickup for Olympic – at Expo12:30pm — 2:10pm Kids Fun Runs and Kids Duathlons –Sweet Briar Fields

across from the Expo

10am — 2pm11:00am2:00pm3:30pm

Sunday, June 26, 20116:30am

10am — 2pm

2011

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SPECIAL THANKS TOALL OF OUR SPONSORS

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Welcome to the 7th

Fairmount Park, PHLYTRI is consistently ranked one of the top triathlons in the country and is

What started as a one day event with 1,000

Philadelphia Insurance Triathlon (PHLYTRI) -- a

For the second year, PHLYTRI is a featured race in the Life Time Fitness Triathlon Series Race to the Toyota Cup -- the oldest and most

of the top pros in the sport such as Ironman

and Rebeccah Wassner, Toyota Cup Champion photo by William Thomas Cain

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Karr Barth Associates is proud to sponsor The CHOP Charity Challenge at the

Philadelphia Insurance Triathlon. Thank you to all the participants who

have helped us raise over $200,000 for The Cancer Center at The Children’s

Hospital of Philadelphia. We do it for the kids.

Proud to Present the 2011 PHLYTRI and support its charitable partners at the Cancer Center at

the Children's Hospital of Philadelphia and the Cadence Cycling Foundation.

We look forward to seeing you in Philadelphia!

2011

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Race to the Toyota CupFor the second year, the PHLYTRI is proud to be a featured race in the Life Time Triathlon Series Race to the Toyota Cup –

Life Time Fitness Triathlon Series Race to the Toyota Cup connects the seven

The Life Time Fitness Triathlon Series Race to the Toyota Cup is open to amateur and professional

Life Time Fitness Triathlon Series Race to the Toyota Cup Events:N South Beach Triathlon (Miami)

Toyota CupTh

visit racetothetoyotacup.com

PHLY is a proud sponsor of the PHLYTRI, Ironman and other

us on the web at phly.com

LIFE TIMETRIATHLON SERIES

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

SEVEN RACES FROM COAST TO COASTThe Race to the Toyota Cup is bigger and better than ever. With the addition

of the Nautica South Beach Triathlon and the Capital of Texas Triathlon, our seven

race series covers more ground than ever before. Register today

for your opportunity to compete in one of the country’s

premier international-distance triathlons.

Seven races, zero excuses.

RACETOTHETOYOTACUP.COM

Apr 10Nautica South Beach Triathlon

May 30Capital of Texas Triathlon

Jun 26Philadelphia Insurance Triathlon

Jul 9Life Time Minneapolis Triathlon

Aug 28Life Time Chicago Triathlon

Sep 25Kaiser Permanente Los Angeles Triathlon

Oct 2Series ChampionshipToyota U.S. Open Triathlon

2011

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deABOUT THE

RACE

AT A GLANCEYear Founded

2011 Race date th th

Total 2011 Prize Purse: $40,000Water temp2010 Winners: Bevan Docherty (NZL), Nicky Samuels (NZL)

Philadelphia Insurance Triathlon joined the Life Time Fitness Triathlon Series Race to the Toyota Cup in 2010

FAST FACTSOutside

Magazine, Inside Triathlon Magazine, and named one of

Triathlete Magazine.

the

NEW FOR 2011– As the 20

Sponsored by:

Nine Events To Choose From!

*Formerly part of the US Women’s Triathlon Series

Naperville, IL*Aurora, COFederal Way, WA*Detroit, MIPhiladelphia, PAAsbury Park, NJWebster, MASan Diego, CA*Bermuda

June 12July 10July 10July 17

August 7August 28

September 25 October 16

November 6

Register now forfor Philadelphia and

Asbury Park!

*Formerly part of the US Women’s Triathlon Series

Asbury Park, NJWebster, MASan Diego, CA*Bermuda

August 28September 25

October 16November 6

She Swims. She Rides. She Runs. SheROX!

Free SheROX Mentor Program Guiding You To Your Goal!

Announcing the 2011 SheROX Triathlon Series

Register Now!sheroxtri.com

2011

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IMPACT

community partners for 2011:

Triathlete Magazine, PHLYTRI and event sponsor Nathan

Green Race The mission of the

Team CAF led by CAF ambassador Sarah Reinertsen, ITU World Champion, star of

“The Amazing Race”

Society’s Team In Training®

REGISTER NOWALMOST FULL

The mission of Pam and Tom Kramer is simple. Their goal is toinspire people to join the bone marrow donor registry and toraise funds and awareness for this vital and very personalcause. In 1998 Pam Kramer was diagnosed with a rare diseasecalled Essential Thrombocythemia (ET) in which the bodyproduces too many blood platelets. ET is a chronic disease thatdoes not generally shorten life expectancy in the first decadefollowing diagnosis. However in some patients, the disease mayprogress to Myelofibrosis, an extremely rare diseasecharacterized by the buildup of scar tissue in the bone marrowcavity. The fibrous scar tissue interferes with the production ofnormal blood cells.While the effects of Myelofibrosis can bemanaged, the disease is considered life threatening without abone marrow transplant. Unfortunately, Pam Kramer’s EssentialThrombocythemia developed into Myelofibrosis.

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

Pam’s eventual cure will depend on finding the best bonemarrow donor match possible. To find the perfect match theymust rely on the national registry. The more people in the

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

To give the Kramers a platform, and an even louder voicewith which they could be heard, they launched Racing toRegister, where Tom Kramer is using his 20-year passion forendurance sports to help broadcast their message. Usingevents such as the Philadelphia Insurance Triathlon, theIronman World Championships, and several internationalmarathons, Pam and Tom Kramer boldly take their messagewherever it can be heard with the hope of raising funds andawareness, providing a platform, and finding a match.

Both Pam and Tom come from athletic backgrounds. Tomwas a competitive swimmer and soccer player who eventuallydiscovered his passion for running and multisport racing.Although Pam was also an athlete in her own right as acompetitive water-skier and horseback rider growing up, shetook to triathlons well into her diagnosis as a way to inspireothers and prove that people can do anything they set theirsights on. Although slight in stature, Pam has the heart of alion, and the fight of a gladiator.

Pam Kramer’s optimism, energy, and positive outlook areinfectious. Speak with her for just a few minutes and theimage of her smile, as well as her ever-present power ofpossibility will make a lasting impression on you. In support ofhis wife, Tom Kramer exudes nothing short of drive and

A JourneyofEnduringHope

By Stephen Brown


confidence that Pam will find her match, and he will doeverything in his power to make that happen. It comes as nosurprise that Pam and Tom have intertwined their tenacity forfinding a cure with the never-say-quit attitude of the enduranceathlete. The Kramers live their lives by the motto "control thesituation; don't let the situation control you.”

“We don't think of any negatives, only positives. Even withthe right transplant, Pam’s prognosis is dependent on manyfactors: quality of the donor, Graft Versus Host Diseasepotential, advancement of the disease etc., but we remainconfident. The possibility of anything less than a successfuloutcome is simply not even entertained,” said Tom.

2011 looks like another busy year for Racing to Register.Their team, including Pam, will be racing in at least the BlueCross Broad Street Run, The Philadelphia Insurance Triathlon,Devilman triathlon in NJ, the Philadelphia Marathon andseveral others. Racing to Register is also hosting its firstannual golf event at White Manor Country Club onSeptember 14th, 2011.

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

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

Racing to Register is also actively recruiting new teammembers to join in their cause. Runners, triathletes, orcyclists of all skill and experience levels are welcome to join.Logo merchandise is available with proceeds going to themission. The Kramers are also available to speak on theimportance of registering as a bone marrow donor, and caneven help organize bone marrow drives.

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

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

Additional information on Tom and Pam Kramer and theirmission can be found by visiting www.racingtoregister.com

Additional information on Be The Match Foundation bonemarrow registry can be found at www.marrow.org

Information on the DKMS bone marrow registry can befound by visiting www.dkmsamericas.org

Photos by Action Photo


The Performance Lab, powered by the Rothman Institute and Velocity Sports Performance will help you reach your athletic goals. Staffed by Rothman Institute’s renowned Sports Medicine Physicians, the Performance Lab offers a number of services including:

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The Performance Lab will push you to be a faster you, a stronger you, a better you.

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ADVENTURE RACING

EVENTS

June6/4 Buffalo Stampede. PA.americanadventuresports.com

6/4 Dash for Cash. PA.americanadventuresports.com

6/19 Muddy Bear Bike & Run. PA.bearcreekmtb.com

July7/14 Equinox Traverse. PA.americanadventuresports.com

7/30 The Krista Griesacker MemorialAdventure Race. PA. goalsara.org

CYCLING

EVENTS

Cycling - Mountain and Cross

OngoingFeb-Dec. Bikesport Wednesday EveningDinner Ride. 5:30 PM. Lower PerkiomenValley Park, Oaks, PA. bikesportbikes.com

Feb-Dec. Bikesport Mountain Bike Ride.Sun, 9:00 AM. Green Lane (Knight Road)parking lot. PA. bikesportbikes.com

Feb-Dec. Keswick Cycle SundayMorning Mountain Bike Rides. ValleyGreen Inn in the Wissahickon Park.PA. keswickcycle.com

June

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

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

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

6/19 Guy’s Neshaminy Classic. PA.masuperseries.com

6/24 PAValleys.com MASS FestivalWeekend. PA. masuperseries.com

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

July7/10 Delaware Trail Spinners Fair HillClassic. MD. masuperseries.com

7/17 Bulldog Rump. NJ. h2hrace.com

7/23 Midnight in Milford Mills at MarshCreek State Park. PA. masuperseries.com

7/24 Curse of Dark Hollow. PA.gettysburgbmx.ipower.com/michaux

Cycling - Road

OngoingFeb-Dec. Advanced Performance CyclingClasses. Narberth, PA.toddparkertrainingprograms.com

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

Feb-Dec. Bike King Thursday Night CyclingBasics. PA. bikeking.com

Feb-Oct. Bikesport Fast-paced Road BikeRide. PA. Sun 9 AM. bikesportbikes.com

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

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

Feb-Dec. Bikesport Tuesday Evening RoadRide. PA. bikesportbikes.com

Feb-Dec. Keswick Cycle Cherry HillRoad Ride. Sat. 7:45. NJ.www.keswickcycle.com

Feb-Dec. Cadence EP Group Ride.Sat. Cadence Cycling, PA.cadencecycling.com

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

Feb-Dec. D&Q Tuesday Evening Ride.Cherry Hill, NJ. dandq.com

Feb-Dec. The Harrisburg Bicycle Club.Sat & Sun 8 AM. Sun 1:00 and 1:30 PMharrisburgbicycleclub.org

Feb-Dec. High Road Cycles GroupRides. Sat 9 AM. Doylestown andWayne. PA. highroadcycles.com

Feb-Dec. High Road Cycles TuesdayEvening Ride. Tues, 5:30 pm.Wayne and Doylestown stores.highroadcycles.com

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

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

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

May-Sep. World Series of BicyclingFriday Night Pro Racing.Valley Preferred Cycling Center. PA.thevelodrome.com

Jun-Aug. Saturday Masters andRookies Series.Valley Preferred Cycling Center. PA.thevelodrome.com

June

6/3 Bissell Team Meet & Greet Ride. PA.bikeking.com

6/4 Amateur Time Trials. PA.procyclingtour.com

6/4 Get Ready Metric 2011. NJ.sjwheelmen.org

6/4 Mount Joy Road Race. PA.proamcycling.com

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

6/5 2011 TD Bank PhiladelphiaInternational Cycling Championship.PA. procyclingtour.com

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

6/5 Greater Philadelphia Tour de Cure.PA. tour.diabetes.org

6/5 New Jersey Skylands Tour de Cure.NJ. tour.diabetes.org

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

6/11 Tour of Mt. Nebo. PA.roadcyclingleague.com

6/11 Tri County Tour de Cure. PA.tour.diabetes.org

6/12 Elite State Time Trial. PA.pacycling.org

6/12 French Creek Iron Tour. PA.irontour.org

6/12 NEPA Luzerne Criterium. PA.pacycling.org

6/12 Princeton Tour de Cure. NJ.tour.diabetes.org

CALENDAR OF EVENTS

SPONSORED BY

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

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Expert Bicycle ServiceFour Friendly Road Rides a Week

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There are many morerides and races with

details online atlibertysportsmag.com

6/17 Festival of Speed - US 10 MileChampionships. Valley PreferredCycling Center. PA.thevelodrome.com

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

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

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

6/24 Red Robin BRL Finals - MikeWalter Madison. Valley PreferredCycling Center. PA.thevelodrome.com

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

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

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

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

6/25-26 The Bike Swap @ D&Q. NJ.dandq.com

6/26 Rectric Century Ride.PA. reccenterslanco.com

6/26 Emrick Blvd Criterium. PA.pacycling.org

July7/1 The 5th Annual Golden WheelRace. Valley Preferred CyclingCenter. PA. thevelodrome.com

7/2-4 Tour of Coatsville. PA.pacycling.org

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

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

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

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

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

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

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

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

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

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

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

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

7/17 Penitentiary Crit. PA.breakawaybikes.com

7/22 25th Annual Keirin Cup.Valley Preferred Cycling Center. PA.thevelodrome.com

7/24 Liberty Criterium. PA.pacycling.org

7/22-25 NBW Ride of DreamsFundraising Ride. PA. rideofdreams.org

7/29 USA Cycling Masters NationalChampionships. Valley PreferredCycling Center. PA.thevelodrome.com

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

7/31 Tour de Long Valley. NJ.bicyclesafetynj.org

7/31 Robeson Township State RoadRace. PA. pacycling.org

MULTISPORT(TRIATHLON ANDDUATHLON)

EVENTS

OngoingFeb-Dec. Mid-Atlantic MultisportTriathlon 101 Class.Sundays 8:30-10:00am.www.midatlanticmultisport.comFeb-Dec. Mid-Atlantic MultisportLadies Night Indoor Cycling Class.Mon, 7:00 - 8:00 PM.Upper Main Line YMCAwww.midatlanticmultisport.com

Feb-Dec. Triathlon Swim SkillsTraining. Wed, 9:30 - 10:30 AM.Upper Main Line YMCAwww.midatlanticmultisport.com

Feb-Dec. Mid-Atlantic MultisportClass: Triathlon Swimming.Thurs, 7:00 - 8:00 PM.Upper Main Line YMCAwww.midatlanticmultisport.com

June6/4 Bucks County Open WaterSwim Clinic. PA. highroadcycles.com

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

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

6/5 Independence Triathlon. PA.piranha-sports.com

6/5 Jersey Shore Swim-a-Palooza. NJ.jsmultisport.com

6/5 Mid-Atlantic MultisportTriathlon Boot Camp for Kids. PA.midatlanticmultisport.com

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

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

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

6/11 Bambino Duathlon. NJ.jerseygenesistriathlon.com

6/11 Keystone Warrior MemorialTriathlon & Duathlon. PA.multisportmaniacs.org

6/11 Lavaman Sprint Triathlon. NJ.jsmultisport.com

6/12 Tri-It Triathlon. PA.piranha-sports.com

6/12 Great Chesapeake Bay Swim. MD.bayswim.com


ARTIST STUDIOS

$ 100 per month

at The PAPERMILL

215.687.8391

Jun 12 Michaux Half and Full Marathon Trail Run

Sep 9-11 Iron Cross Training Camp

Oct 22-23 Rockville Bridge CX Classic Festival

Oct 23 Rockville Bridge 5k

Dec 24 Christmas Cross

Fast Forward Racing Productions2011 Season Calendar

www.fastforwardracingproductions.com

CHIPTIMINGWhen "Good Enough" Isn’t

Good Enough forYOUR Race

Affordable • DisableDurable • Personable • Professional

www.SpectaSport.com

As seen atThe Endurance Sports Expo

ENDURANCE SPORTS EXPO

6/12 2nd Annual Kids Triathlon for BobKelleher. NJ. raceforum.com/kidstri

6/18 Mid-Atlantic Multisport OpenWater Swim Clinic. NJ.midatlanticmultisport.com

6/18 Parvin State Park SprintTriathlon & Duathlon. NJ.dqtridu.com

6/19 Bucks County Open WaterSwim Clinic. PA. highroadcycles.com

6/19 Sprint Triathlon at St.Andrews. DE. piranha-sports.com

6/19 Washington, DC Triathlon. DCdctri.com

6/19 Long Branch SprintTriathlon/Duathlon Series # 1. NJ.sandyhookers.org

6/24 25th Annual Independence Day 1Mile Bay Swim. NJ. occcswimteam.com

6/24-26 Philadelphia Triathlon. PA.phillytri.com

6/25 Queen of the Hill Women's Triathlon.NJ. dqtridu.com

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

July7/6 Anthony Farrace MemorialSplash and Dash. NJ. dqtridu.com

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

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

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

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

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

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

7/10 Bucks County Open WaterSwim Clinic. PA. highroadcycles.com

7/10 Philadelphia Women's Triathlon.PA. godivatri.cgiracing.com

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

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

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

7/17 Anthracite Triathlon. PA.anthracitetriathlon.org

7/17 KidzTri3 Youth Triathlon Series. PA.kidztri3.com

7/17 Long Branch SprintTriathlon/Duathlon Series #2. NJ.sandyhookers.org

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

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

7/24 KAY Good Kids Tri. PA.piranha-sports.com

7/30 BaldBear Triathlon. BearCreek Mountain, PA.bcmountainresort.com

7/31 Pittsburgh Triathlon &Adventure Race. PA. piranha-sports.com

7/31 Triathlon & Duathlon forAutism. NJ. dqtridu.com

7/31 XTERRA Dirty GrizzlyOff-Road Triathlon.Bear Creek Mountain, PA.bcmountainresort.com

RUNNING

EVENTS

Ongoing

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

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

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

Feb-Dec. PCVRC Wednesday EveningRun. Wed, 6:00 PM. Delcastle Rec.pcvrc.com

Feb-Dec. Philadelphia Runner Group RunThurs, 6:00 PM. Philadelphia Runner.www.philadelphiarunner.com

Feb-Dec. South Philly Striders RunningClub. Tues & Thurs, 6:00 AM. Geno’sSteaks. southphillystriders.com


Find more events andcamps with details

online atlibertysportsmag.com

Race Directors, want tosee your event listed in

the calendar, go to:libertysportsmag.com

Feb-Dec. The North Face Trail Run. Thurs,6:00 PM. Valley Forge National [email protected]

June6/1 2nd Wilm. Talented Youth Assoc. 5k.DE. races2run.com

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

6/4 16th Annual Avon 5k Run/Walk. [email protected]

6/4 Buffalo Stampede. PA.americanadventuresports.com

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

6/4 Scott Coffee Moorestown Rotary 8k.NJ. runningco.com

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

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

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

6/5 4th Annual Danielle Bledy Memorial5K Run & 1 Mile Fun Walk. NJ.dsdawgs.org

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

6/5 15th Annual Kilometers for Karyn.NJ. oymp.net

6/5 32nd St. Anthony's Italian Festival5k. DE. races2run.com

6/5 Green Turtle 5K. DE.seashorestriders.com

6/5 Princeton HealthCare 10K Race2011. NJ. princetonhcs.org

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

6/7 Princeton A. C. Spring Classic Cross-Country Series #4. NJ. princetonac.org

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

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

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

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

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

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

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

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

6/12 Michaux Half and FullMarathon. PA.fastforwardracingproductions.coml

6/12 The Delaware County Walk/5k RunFor Hunger. DE.delawarecountywalkforhunger.org

6/14 3rd Kearns 5k for TheIndependence School. DE. races2run.com

6/15 Ambler YMCA Spring intoSummer 5K. PA. philaymca.org

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

6/16 Third Thirsty Thursday Evening 5k.PA. pretzelcitysports.com

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

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

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


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

6/19 XTERRA Wolf's Hollow Revenge10k and 5k. PA. mid-atlanticevents.com

6/22 Tex Mex Connection 5k. PA.texmexconnection.com

6/25 Friend2Friend Summer Solstice 5 MileTrail Run. NJ. raceforum.com

6/25 Jungle Jim’s 5k Splash. DE.seashorestriders.com

6/25 Pineland Striders IndependenceRaces. NJ. pinelandstriders.com

6/25 Spirit of Gettysburg 5k. PA.ywcagettysburg.org

6/26 1/2 Sauer 1/2 Kraut (Half)marathon.PA. uberendurancesports.com

6/26 4th Kid Shelleen's 5k for Cliff. DE.races2run.com

6/26 Bill Degnan 5k & 1m Walk. DE.seashorestriders.com

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

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

July7/2 Beach Paper Firecracker 5k & 5kWalk. DE. seashorestriders.com

7/4 Road Apple 10K & 5K Run. PA.proamcycling.com

7/9 8th Mimi's Run for DelawareHospice 5k. DE. races2run.com

7/9 Seashore Strider 5k and S.S.R.S.Women’s Festival 5K. DE.seashorestriders.com


7/13. 3rd Annual DE. HospiceAnniversary 5k. DE. races2run.com

7/14 Midsummer Series 5k. PA.runtheday.com

7/16-17 4th Annual Stroehmann BOMF20in24 Relay Challenge. PA. 20in24.com

7/17 Merrell Down and Dirty Mud Run.PA. downanddirtymudrun.com

7/17 Quadzilla 15k. PA.blazedtrailevents.com

7/19 Tuesday in the Park 5k Series. PA.runccrs.com

7/21 Third Thirsty Thursday Evening 5k.PA. pretzelcitysports.com

7/23 Chad’s Run 5k & 1m Walk. DE.seashorestriders.com

7/24 XTERRA Hibernia Park Burn 21K &10K Trail Run. PA. Mid-atlanticevents.com

7/24 Y.M.C.A. 5 Mile Run & 1m Walk.DE. seashorestriders.com

7/24 Yvonne Stewart Margate Memorial5K/10K. NJ.sites.google.com/site/ysmargatememorialrun

7/27 6th Annual Wilmington Games 5k.DE. races2run.com

7/30 Run for the Hill of it. PA.mcapkids.org

7/31 Run For J.J. 5k & 5k walk. DE.seashorestriders.com

Find more runs atlibertysportsmag.com

For All Your AdvertisingNeeds Email

[email protected] rates and info.


CHOICE GEAR

Camelbak RacebakBy Adam BowersOne of my favorite andmost versatile pieces of issued gear while I was in theMarine Corps wasmyCamelbak. I used that bad boy for everything – strapping it ontomy flak jacket for hydration while outon patrol, wearing it during battalion or company runs, or just keeping it on hand while in the barracksbecause I was too lazy to reach for a water bottle.

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

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

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

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

The Racebakmakes hydration a breeze while out on the bike despite the twominor flaws I found. The Racebakmodel I tested sells for $99. Formoreinformation, visitwww.camelbak.com.

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


CHOICE GEAR

lululemon Men’s Shirt and ShortsBy Nathan BakerGentlemen, I’m going to let you in on a secret. The ladies alreadyseem to know (they always do).

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

I passed the lululemon onWalnut Street in Philadelphia a few zil-lion times before I ever bothered to go in.When I did, it was to buya gift for my sister, because she does yoga and eats granola and cel-ery, and I figured lululemon was right up her alley.

Until that moment, I had not known lulu made clothing for men.Now a couple of years have passed, and along the way I’ve pickedup about a dozen lulu pieces for myself. Consistently, I’ve been im-pressed with the small details in every piece I’ve owned.

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

The short is more of a do-anything short.While it is great for run-ning, it is also perfectly suitable for an afternoon of kayaking orhiking. They look like normal shorts, which is great for those whodon’t want the barely-there, super-split running shorts our fatherswore during the running boom of the seventies. The short linerwon’t stink and the seams are almost undetectable, and the keypocket is sewn into the liner, so your iPod and keys won’t bounceall over the place.

The Metal Vent Tech tee isdivinely comfortable andwicks all the sweat I canpour into it, which isplenty. I wear it as a run-ning shirt, a casual shirt,and an undershirt. The ver-satility makes the $64 costeasily justifiable.

I love lululemon like I loveSmartwool and Tastykakes.From underwear to sweat-pants to hoodies, lulule-mon always has somethingfor me, and the people inthe store always seem gen-uinely happy to help you.In truth, they probably re-ally are happy to help you-lulu has a well-documented history of showing genuine interest inthe personal development of its employees. Happy employees makehappy customers, of which I am one.

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


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

With the advent of Craigslist, eBay, and other user marketplaces, stolen bikes are being sold off in recordnumbers. Don’t think that the bike lock industry has been left behind in the great digital jump, though.Kryptonite has taken their bike protection know-how and developed the latest safeguard against thieves -www.bikerevolution.org.

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

A Bike ID kit is simply a QR code “Pulse ID” tag that you attach to your bicycle and register with bikerevolution.org. Using a smartphonesuch as an iPhone, Droid, or Blackberry, you can scan in your Pulse ID or any others and see whether the bike has been reported as stolen.Each Bike ID kit contains two tags to be placed strategically on your bike, which Kryptonite recommends putting on the bottom bracket andon the seat tube. There is also a larger decal for putting in a more visible area on your bike, which acts as a warning for bike thieves that thisbike is registered and traceable.

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


CHOICE GEAR

Platypus Origin 5By Laurence KellyHydration backpacks are so 1995, right? I have held the opinion that onceyou have one, you’re set. So I stopped paying attention to them. Reviewingthe Origin 5 pack from Platypus has changed my mind. The pack offers fivewaterproof liters of dedicated gear storage, zippered waist pockets, internalorganizer and light loop/lash points. The kicker for me though, is the BPA-free, two liter Big Zip SL reservoir. The top of the reservoir zips like a sand-wich bag, which makes a simple and very secure closure. The coolest featureis the hose attachment. It has a quick release at the base of the reservoir,which keeps you from fighting with the hose when you want to change itout. Push the release, and the bag is free.

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

Photo by Sarah Philbrick


guysbicycles.com

215.355.1166326 East Street RoadFeasterville PA 19053

Proud Sponsor of SheROX Philadelphia Triathlon2XUBy Adam BowersI’m going to befrank: I love com-pression gear. I lovethe way compressionsocks revitalizemycalves and feet after arough training ses-sion or race. I lovethe way compressiontights go one stepfurther and bring analmost etherealsqueezing,warmingsensation to all of mylegmuscles and re-lieve any lingeringsoreness. Perhapsmy favorite thing about compression gear is howquickly it puts me back into the game after pushingmy body to thelimits. The human body is pretty good at restoring itself, but hav-ing a little extra help from compression gear doesn’t hurt.

Naturally,my love for compression gear has ledme to become fa-miliar with the wizards of compression fabric at 2XU (pronounced“two times you”). For the unfamiliar, this Australian company isone of the pioneers of bringing high-end compression gear to ath-letes around the world. 2XU has an impressive list of alliances andsponsorships with various athletic organizations, working with ex-perts and athlete feedback to ensure each product is top-notch.

2XU’s gear lineup spans across several disciplines and has eachsport covered.Whether you’re a cyclist, runner, triathlete, swim-mer, baseball player, tennis player – whatever – 2XU has somethingfor everybody.Most of their garments incorporate some degree ofcompression,whichmeans yourmuscles will benefit from thetechnology as you race or train. Compression gear is no longer re-served for your post workout recovery- themuscles in your bodywill last longer and help you really push out the last fewmiles in amarathon, that insane uphill sprint, or the final 20miles in a cen-tury.

New for 2011, 2XU has introducedthe 250.70D/CK fabric. Translation:this fabric packs in evenmore com-pression and in turnmaximizesblood flow tomuscles and aids re-covery even quicker than before.After your body is broken downand you need to get ready for yournext training or racing evolution,pull on these tights, calf, or armsleeves and let the ultra-compres-sion work its magic and bring yourbody back to 100% faster than youcan say“250.70D/CK fabric.”

For a full listing of 2XU’s 2011lineup and amore in-depth look atthe technologies the company in-corporates into their garments, visitwww.2xu.com


CHOICE GEAR

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

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

Wahoo Fitness turns your iPhone into a data-collecting machine.Wahoo Fitness is a fitness company that designed a little sensorcalled the Fiscia that you plug into the port on your iPhone. TheFiscia is about the size of the plug at the end of the charger, so itwon’t get in the way of things. Furthermore, this little sensor isANT+ savvy, so pretty much anything that uses ANT+technology can be picked up via the Fiscia and used with youriPhone.

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

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

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



CHOICE GEAR

Zipp Service CourseBy Patrick EnglemanThe Zipp Service Course SL bar and stem combo is one of the lightest andstiffest combinations I have ever felt. The whole system feels light but stout inyour hands. There is no fear that these bars will crumble like other carbon barsI have had in the past. They serve as an alternative to carbon bars due to theirrigidity and light weight. Their proprietary ZTL-71Aluminum alloy construction is manufactured through an intricate buttingprocess which leaves the bar just under 300g for a 44cmwidth,which, in terms of weight, will givemost carbon bars a run for theirmoney. Zipp offers this bar in a range of sizes from 40-46 with both a short and shallow and traditional bend.

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

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

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

This 7075 aluminum stem almost negates those forces, or at least transfers more of them to the bars where the torque is important. The 3-D forging sys-tem is by far the smoothest forged stem I have ever used and seems to compliment just about any bike out there.The large“Z”on the stem is tasteful without being a billboard asmany stems have become.

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

The only real issue that I found with the stem is that the titanium bolts have a hex head instead of an allen.Once I got over the idea that I would have to carry a hex wrench withme, I realized that if Zipp had used a

small allen bolt there, they would probably strip easily, so I got over the added tool quickly.At a price just north of$90, this stem is a worthy upgrade to any bike.www.zipp.com

1.800.472.3972 | zipp.com

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REVOLUTION IN SPEED

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

When you combine cutting-edge mathematics, world-class supercomputers, and

Zipp’s supremely creative engineers, you end up with some bold ideas. Like inverting

what was already the world’s fastest aero rim shape to achieve smoother airfl ow

around the entire wheel – not just the leading edge. | Based on that revolutionary

concept, Firecrest wheels reach unprecedented levels of performance, stability in

crosswinds, and road feel.

liberty sports magazine june/july 2011

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