october/november 2010 liberty sports magazine

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TABLE OF CONTENTS

2010 CYCLOCROSS GUIDE

16 THE SCIENCE OF SPEED

26 PHILLY BIKE EXPO

DEPARTMENTS

8 Trail Mix

10 Letter FromThe Editor

12 Tyler’s Journal

14 TrainingSetting Off-season Goals

26 Local ProfileThe Philadelphia Bike Exposition

29 Calendar of Events

32 Food NutritionHow Many Calories

34 Choice Gear

FEATURES

16 The Science of SpeedOur visit to the Performance Lab atVelocity Sports.

20 2010 Cyclocross Guide• A look at the 2010 MAC Series• Learning Cyclocross - Basic to Advanced• Races in our Region

4 LIBERTY SPORTS MAGAZINE OCTOBER/NOVEMBER 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Sponsored by:

Photo by Dr. Michael Ross

Photo by Anthony Skorochod

Cover Photo by Anthony Skorochod

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It’s the most wonderfultime of the year!

Cyclocross is a great way to enjoythe fall foliage in the park or to testyour athletic ability at the manyclinics and ‘cross events in our area.

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TRAIL MIX

2010 Race for HopeJoin them on Sunday, November 7th at thesteps of the Art Musuem for the 5th AnnualRace for Hope 5k Run/Walk, benefiting theNational Brain Tumor Society. The Race forHope is one of Phildelphia’s most successfulcommunity-based events and one of the country’s largest fundraisers for the braintumor community, supporting research and patient services. Visithttp://www.RaceForHopePA.org to register today!

The Race for Hope – Philadelphia was founded by Pam, Scott, and Bernie Kelberg, inmemory of their beloved mother, Eileen S. Kelberg, who passed away from aglioblastoma multiforme in 1996. The native of Philadelphia was a teacher, librarian,and avid walker so the Kelberg family decided a 5K run/walk would be a fitting tributeto her. The Race provides a healthy way to reach other families, patients, and survivorsaffected by brain tumors, raises awareness of the brain tumor cause, raises vital funds toadvance brain tumor research, and supports the needs of brain tumor patients and theirfamilies.

Many of the Race for Hope’s sponsors, participants, and volunteers have a directconnection to the cause and are fiercely committed to finding a cure for brain tumors.Because families affected by this disease are the driving force behind the Race for Hope,and all those who lead and manage the race are passionate about defeating braintumors, this event will exist for as long as necessary to find a cure.

Learn more at http://www.braintumor.org/

Where You Can Find UsWe continue to push forward to be your go-to source for cycling, running, and triathlonin the region. Here are just a few of the things we have coming up:

• We will be at Interbike from September 20-24. Interbike, held in Las Vegas, is the cyclingindustry’s annual trade show that is widely attended by journalists, pro cyclists and yourlocal shop owners. Interbike is a great resource for new product info and to spot the trendsin the industry. Check out www.libertysportsmag.com for photos, videos and writeupson the latest and greatest cycling gear following this year’s event. And look forward toreading about the new gear we come back with in our December/January issue.

•We are putting on a two-day cyclocross expo in conjunction with Granogue Cross onOct16-17. Check out our special Cyclocross Guide in this issue starting on page 20. It’sgoing to be a great weekend of cross, vendors and Victory Beer. Check outwww.granoguecross.com for more info.

• OnOctober 30-31 at the Armory in Philadelphia, we will be taking part in the Philly BikeExpo. The Philly Bike Expo has a slew of exhibitors, seminars, and even a fashion show, allin the name of bike culture.Read about it on pages 26-27 or go towww.phillybikeexpo.comfor more info.

• Want to get exclusive offers and win cool stuff? Then be sure and follow us on twitter@libertysportmag and join our facebook fan pagewww.facebook.com/liberty.sports.mag


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LETTER FROM THE EDITOR

Nathan R. Baker,Running Editor

THE BROTHERHOOD OF SUFFERINGI went to a small high school surrounded by corn and cows in a town with one traffic light.We had a cross-countryteam that, like most schools, looked like a raggedy bunch of Lost Boys. I came across a team picture while moving a fewweeks ago and scanned over the faces- Jesse is a doctor. Benny is a lawyer. Darryl is a sheep farmer (I’m not making thisup). Nate is in the circus (I swear I’m not making this up). I’m a writer- and I think Russ makes birdhouses?

We had little in common even then, in high school.We have less in common now- except that we’ve all sufferedtogether, and that will forever bond us.

I moved to Philly just over a year ago. I had heard a rumor that it’s always sunny here, and I wanted to check it out. Twothings happened shortly after moving to a new city that reminded me of the beauty of The Brotherhood.

First I found out that a teammate from high school was working at a hospital in Philadelphia. I tracked him down and,after a few missed attempts, we sat down for coffee. In high school we couldn’t have been more different- he was theelder statesman on the team, the one we could rely on for a wise decision. I once mooned a bus full of elementaryschoolers. He was the conservative right. I drove a Saturn and grew dreadlocks. But we had suffered together every Fallfor six years, and when we sat down for coffee ten years later, the conversation just rolled along as if we were still 17,cruising along on another long Saturday run. If I run into him 40 years from now, The Brotherhood will still be there.

The second reminder of The Brotherhood came in the form of my run club.

I knew very few people when I moved here. I started running with the Manayunk Run Club because I wantedexposure to some new roads and trails. The people I met there quickly turned into my friends and the center of mysocial life. That’s significant, you see, because I swear like a sailor and generally contribute very little to intelligentconversation. Despite those and my many other flaws, they’ve gladly welcomed me into their lives. I find it comfortingto know that I could move to any city in America and find The Brotherhood. I love myManayunk crew, but if I got ajob inWallaWalla,Washington, I’m glad to know there’s a run club there, and the people there will undoubtedly runjust as many miles and drink just as much beer.

Nathan


PUBLISHER/EDITORMatt Reece

[email protected]

CYCLING EDITORPatrick Engleman

[email protected]

MULTISPORT EDITORStephen Brown

[email protected]

RUNNING EDITORNathan R. Baker

[email protected]

SWIMMING & OCEAN SPORTS EDITORBruckner Chase

[email protected]

CREATIVEBrian Soroka, Creative & Layout Director

[email protected]

WEBSITECassandra King,Website design and backend development

[email protected]

[email protected]

EVENT [email protected]

STAFF PHOTOGRAPHERSAnthony Skorochod, ToddWiley Sports

CONTRIBUTORSJoanna Chodorowska, Jason Kilderry,

Dr. Michael Ross, Tyler Wren

LSMomissions andcorrections: The staff of Liberty SportsMagazinewould like

to apologize for anymisquotes,misrepresentations,andgeneralmistakeswhich

wemayhaveoverlooked.

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TYLER’S JOURNAL

By Tyler WrenBeautiful Mid-Atlantic fall is taking its course and winter isinevitably approaching. For many of you, that most likely meansless time outside on the bike, and more time on the skis, in thegym, or with other alternatives to battling the impending coldweather.With the professional cycling season calendar expandingnearly every year (2010 for me went late January to late October),pro cyclists need to be battling the elements all winter long, and Iwanted to take the time to share some cold-weather riding tipsand wintertime experiences with you. I’m hoping that it willeither inspire you to brave the harsh Philadelphia wintry mixes,or instead give you vindication in your choice of alternativeforms of winter exercise.

As you know, we can experience cold snaps in the Philadelphiaarea when temperatures can stay below 20 degrees for a week at a time. That, combined withprecipitation can make the riding conditions downright treacherous and unappealing. Onething I have learned with resolute certainty in my cycling career is that I lack a significanttolerance for riding the indoor training at any time of year, including warming up for timetrials in the summer, so substituting an outdoor ride for an indoor one for me is usually notan option. To combat the elements, I have covered my face in Vaseline, grown my beard (orpaltry excuse for a beard) out for the entirety of the winter, used the balaclava/ski gogglecombination to leave no exposed skin anywhere on my body, and even experimented withheated clothing. For the coldest days (below 20), I use either my cyclocross or mountain biketo keep the speeds lower and the resistance higher. This cuts down on the wind chill andincreases your workload which increases your body’s core temperature. Extremities are thehardest parts of your body to keep warm during wintertime rides, so extra precaution isnecessary to ensure your feet and hands don’t go numb in these frigid temperatures. For myfeet, I start with two pairs of wool socks, then my cycling shoes (a half size larger thansummertime to fit the extra socks), a plastic grocery bag or two to create a nice vapor layer,then a good pair of winter booties on top of it all. That will keep feeling in my toes down toabout 15 degrees! Keeping your hands warm is a bit trickier, as you need dexterity forshifting and braking in addition to warmth, so you can’t just pile on layer after layer.Chemical heat packs like skiers use and some plastic surgical gloves for that vapor layer, inaddition to a liner and a warm outer glove will usually do the trick.

All of this tedious, time-consuming preparation is no match for Mother Nature, however,and my ride plans have certainly been foiled by her on many occasions. Snow is tolerablewhile riding, but freezing rain/sleet/PA wintry mix is not. One of my favorite southeasternPA rides is through Glen Mills in Delaware County. Light snow turned to heavy wintry mixone day while I was cresting the big hill by the high school. As beautiful as this part of thestate is, it is relatively devoid of commercial areas, so I had a difficult time findingsomewhere to stop for shelter. The high school was closed, the bathrooms at the park werelocked, and the restaurant was deserted. I started time trialing as fast as I could towards route1, where I knew there was a WaWa. The hard pace kept my core warm, but I was getting wet,and my face was frozen- it gave a new meaning to the term ‘pain face.’ I arrived at the WaWashivering uncontrollably and soaking wet. Dumping my bike in the parking lot, I made myway to the coffee bar and sat on the floor cupping a warm beverage, oblivious to theinappropriateness of my seat. After pleading with the employee who asked me to leave, I wasallowed to sit and shiver in the store room in the back of the store until I could pull out myphone and call a friend to come pick me up. It’s tough to find a riding partner willing to goout with you on these miserably cold winter days, but this day evidenced the danger oftraining alone in these conditions. Be safe, stay warm, and have fun this winter- it will onlyincrease your appreciation for our miserably hot and humid midsummer rides!

Thanks for reading,

Tyler

TylerWren is a professional cyclist for the Jamis/Sutter HomeMen’s Pro Cycling Team presented by

Colavita who lives and works in Center City Philadelphia offering cycling coaching services through

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

Unite to fight brain tumorsTM

Race for Hope November 7, 2010

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Philadelphia Museum of Art

A 5K run/walk for all ages

Inspire Hope. Take Action.

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www.RaceForHopePA.org

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TRAINING

As the triathlon and running season comes to an end, you start tothink to yourself, “What am I going to do in the off season?” Beforeyou start to make plans for next season, first you must take time toreflect on the 2010 race season. Although it is nice to reminisce aboutyour successes, a productive reflection process can be achieved in threeeasy steps. First, think of all of the feats that you accomplished andhow all of your hard work paid off. Then, take a look at some thingsthat you may want to do differently the following season. Lastly,consider the short and long-term goals that you would like to achieve.

After months andmonths of training you finally got to put it alltogether and race! Whether it was your first race or your thirtieth, allyour hard work paid off. Were you 100% satisfied with your raceseason? For the most part there are always improvements that can bemade. It could be training consistency, pacing, sleeping habits,nutrition, one of the three disciplines of triathlon, or transitions. It’sbest to make a list of the improvements that you would like to make soyou can reflect and make changes for the following season.

Individuals must be realistic with their short and long term goals. Ashort-term goal would be something that you want to achieve in thenext fewmonths or year. An example of this would be trying toincrease running frequency or improve your swim stroke mechanics.A long-term goal would be something that you would like to achievethree to five years from now. An example of this would be training tocompete in a marathon or Ironman triathlon. Most people lack theforesight and patience to set long term goals, but it is important forevery endurance athlete to realize that it takes thousands of hours oftraining for your body to be able to handle the stresses of training for

long distance endurance events. Therefore, setting long-term goals isimportant for successful and injury free race seasons.

How exactly can athletes, especially new athletes, set realistic goals? Asyou look forward to your first or second season in 2011, keep this inmind as you train: long-term development and enjoyment. A lot ofpeople have a “fast food”mentality when it comes to endurance events.This essentially means that they want to accomplish everything the sporthas to offer in one or two years. Ten years ago after I completed my firsttriathlon, all I wanted to do was train for Ironman. This is very commonwith endurance athletes, however is not ideal. The “fast food”mentalityis not the best way to approach the sport. Not only is it important tohave a significant physiological and muscoskeletal foundation underyour belt, but also athletes are muchmore susceptible to injury if theyjump into training for such distances too quickly. Thus, it is importantto be realistic and challenge yourself without risking injury.

I leave you with this final thought regarding the “fast food”mentality:think of triathlon as a mountain and let Ironman be the top.A lessexperienced hiker might chose the most direct path to the top, althoughrockier, more challenging and even risky. However, one with moreexperience will chose the longer more scenic path. This choice will takelonger, but will be more enjoyable and will be more likely to besuccessful.

Interested in learning about more specific ideas on how to make youroff-season more enjoyable, applicable, and successful? Join Coach JasonKilderry as he speaks at The Running Place in Newtown Square, PA onNovember 11th. Please visit their website to learn more:www.therunningplace.com

Jason Kilderry is owner of ETA Coach LLC a locally-based endurance andpersonal training company that is dedicated to helping clients of all abilityachieve excellence in endurance athletics, fitness, and health through theapplication of the latest scientifically-validated and evidence-based trainingmethods. You can learn more about Jason and ETA Coach LLC atwww.etacoach.com

By Jason Kilderry

SETTING GOALS IN THEOFF-SEASON ANDTHINKING LONG TERM


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Feel free to think of ThePerformance Lab andVelocity Sports as a store for

athletes. Only this store doesn’thave shelves stocked with Ramen -and Batter Blaster. Instead, it sellsstrength, speed, agility, andendurance.The unassuming, around-the-backentrance to The Performance Lab atVelocity Sports in Cherry Hilldoesn’t give much indication towhat goes on, and often who goeson, beyond its entrance. A stepthrough the glass doors into thewarehouse of a building reveals anathlete’s playground, complete withthe latest tools designed to help

athletes jump higher, run faster andbe stronger.Velocity Sports gives real-worldathletes the opportunity to trainwith access to the equipment andfacilities that were previously onlyavailable to professional athletesand Olympians. The near walls arelined with the most current trainingequipment, like Nike’s Sparqsystem, as well as the moretraditional freeweights, heavy bags,and treadmills one would expect tofind in a facility of this caliber.Along the far wall runs the six-lane, 65-yard, indoor track. A largesection of floor is covered inartificial turf and marked with yard

lines, much like an indoor NFLtraining facility.Part gym, part field house, partcoaching and physical therapyinstitution, Velocity Sports isdesigned to pick up wheretraditional gyms stop. Seriousathletes come here to hone the partsof their game that can’t beaddressed in a traditional setting,and there’s a full-time staff ofcoaches to ensure the work is beingdone properly.It is difficult to teach footballwithout a background in football-and the same can be said for anysport. The coaches at VelocitySports all have a very solid athletic

By Nathan R. Baker


background, and many of themwere successful athletes at theDivision I level in college.Experience alone is often notenough, though, and the coaches onstaff also all have degrees in fieldsranging from Fitness Managementand Strength and Conditioning toExercise Science and PhysicalTherapy. Beyond college, thecoaches on staff are also certified tocoach through organizations likeUSAWeightlifting.Endurance athletes, whose needsdiffer from ball-sport athletes, haveThe Performance Lab at VelocitySports. The Lab offers everythingfrom lactate threshold and VO2maxtesting to gait analysis for runners,bike fits and road rash cleaning forcyclists, and physical therapy forinjured and recovering athletes.As little as ten years ago, mostendurance athletes assumed thesecret to going faster was to run,bike, swim, or row more thananybody else out on the startingline. Today’s athlete knows that thisis typically not the case. In fact,high mileage can often lead tooveruse and overtraining injuries.The focus of The Performance Labis to identify and eliminate theweaknesses in an athlete whiledeveloping overall fitness andperformance, all while maintaininga workload that is reasonable andless likely to lead to injury.The Performance Lab is headed byDr. Michael Ross, a SportsMedicine Physician who isrenowned for his work withendurance athletes. In addition toserving as the race doctor for the

Philadelphia International CyclingChallenge, Dr. Ross has also beenthe team doctor for the Navigators,Jittery Joe’s, and Colavitaprofessional cycling teams, and haswritten two books on the subject ofmaximizing performance andpotential among endurance athletes.A graduate of New York’s MountSinai School of Medicine, Dr. Ross

is an athlete himself, which helpshim to understand many of thesubtleties of the sports and athletesunder his guidance.Velocity Sports and ThePerformance Lab athletes competein a variety of sports- football,basketball, lacrosse, and fieldhockey are just a few examples.While the mechanics of each sportare different, the core skills andnecessities are all very similar, ifnot the same- and that’s the beauty

of what Velocity Sports does. Nomatter what your sport, thequalified coaches can make youbetter at it. No matter what theinjury, the staff of therapists canhelp you recover from it. VelocitySports and The Performance Labmanage to be very sport-specificwhile not being sport-specific at all.A football player who wants to

improve his chances of playingDivision I can benefit from thesame coaches, equipment, andtechniques as an athlete who wantsto improve his Quidditch game, justapplied differently. Amarathonerwho wants to qualify for Bostonwill benefit from the sametechniques and technology as arower hoping to make her collegiateteam. The sports are different, butthe fundamental principles oftraining with science remain thesame.

Photo courtesy of Dr. Michael Ross

Don’t miss the magical Walt Disney World Marathon Weekend—with spectacular races throughout all four Theme Parks. From the Disney Family Fun Run 5K to the final mile of the marathon, be here for a weekendof runs where every mile is filled with Disney fun. This is your chance to come home with Mickey Mouse, Donald Duck or Goofy medals.

Register now for a weekend of Mickey, marathons and medals!

disneyworldmarathon.com to register and learn more.

JANUARY 6–9, 2011

© Disney S&R 10-15631


The Champion SystemMid-AtlanticCyclocross Series (MAC) By Patrick Engleman

Cooler temperatures, shorter days, and falling leaves lead the cyclocrossracers of the Mid-Atlantic to gluing tubulars and toeing in canti brakesin preparation for what’s been called the best cyclcross series on theEast Coast. The Champion System Mid-Atlantic Cyclocross Series(MAC) stretches from Baltimore, MD to the far reaches of Long Island,NY, with the Philadelphia region acting as the heart of the action.

The MAC series consists of 11 rounds of cross action, which in 2010will keep racers and fans busy from September 11th through November21st. The series, which is now celebrating its 12th year, has been runningover barriers and riding through wet grass since way before cross wascool. Considering the rising popularity of the discipline, it will not begoing anywhere soon.

History and talent run deep within theMAC series.With such two-wheelrock stars such as multiple-time Cyclocross World Champion ErwinVervecken and multiple-discipline National Champion Ryan Trebonracing on the matted fields of the Mid-Atlantic. Vervecken brought thetrue Belgian flavor of cross to the series and Trebon won his first everUCI race here. Cross history was also made in 2006, when the women’sstarting line at the revered Granogue site included Katie Compton, LyneBessette, and Georgia Gould. That single event could have been theNational Championship race, which only serves to show that the MACis one of the elite cycling series in the nation.

This year’s series looks to be an interesting one with the returning men’selite winner Valentin Schertz of the newly formed Cyfac-ChampionSystems presented by Revolution Wheelworks team bringing not onlyhis killer skills, but also a few other European racers that will put thescrews to the other international, elite-level men’s racers such as JeremyPowers andAdam Myerson.

On the women’s side, defending champion Laura van Gilder and runnerupMaureen Bruno Roy, who both represented the US at last yearsWorldChampionships, will duke it out with Philly local ladies Nikki Thiemanand Kristin Gavin of Team C-F. Thieman and Gavin have been rapidlyascending the ranks of the best cross racers around.

With the loads of national talent taking the headlines, the real action and themost excitement for the day often seems to be in the “Killer B” category.This is where the working Joe spends the weekend afternoons putting allof his hardwork, skills, and training on the line against the rest of the nine-to-fivers that spend their weekends jumping over barriers and driving upand down the East Coast. Series sponsor and Philadelphia wheelbuilderRevolution Wheelworks will honor these racers with prizes of wheelsetsfor the series leader. The men will be competing for Revolution’s brandnew tubular carbon cyclocross wheel set, the Rev-33X.

This season also marks a turning point in the race series, where the top13 Elite Women will receive equal payout to the Elite Men. Traditio-nally there is a disparity between payments for the top-level men andwomen. Series Director Mike Hebe said “We respect the effort that theelite women put in and are thrilled to make this work for all 11 races inour series.” It is difficult to find equal payouts betweenmen and womenat any level of sport, so this is just one more thing that makes the MACseries the place to be.

All photosby

AnthonySk

orochod

Photos by Anthony Skorochod

MAC SERIESNITTANY LION CROSS (Trexlertown, PA 9/11) was thefirst UCI cyclocross race anywhere in the world in 2010.The UCI C2 event took place at the Valley Preferred CyclingCenter and was a fast and dry course. The mens’ elite winnerwas Luke Keough of Champion Systems and the womens’elite winner was Laura Van Gilder.

CHARM CITY CYCLOCROSS (Baltimore, MD 9/18-19)continues to grow. The race started as a BikeReg.comMABRAcross race, joined MAC in 2008, became a UCIrace in 2009 and became a two-day UCI race this year. Ithas set attendance records for the Mid-Atlantic Region everyyear since 2007. This race took place as we went to press.

WHIRLYBIRD CYCLOCROSS (Bryn Athen, PA 9/26) isthe first of two non-UCI races on the 2010 Champion SystemMAC Series. Traditionally, it is the non-UCI races that weighthe heaviest in the Elite season championships as MAC racerscompete without (many) visitors from other regions.

GRANOGUE CROSS (Wilmington, DE 10/16-17) is anamazing race, at an amazing venue, with amazingtopography. It also features some fantastic views,particularly on the years when the foliage is full color onrace day. The venue is in the "front yard" of A.I. DuPont(yes, THAT DuPont). It is the oldest UCI race in theMid-Atlantic. The water tower hill is an icon in Americancyclocross. New for this year, Granogue has gone to atwo-day format and has added an expo.

BEACON CYCLOCROSS (Bridgeton, NJ 10/30) is thehigh-speed rush through the woods. It's a course like noother. Mostly hard-packed sandy roads through the woods ofsouthern NJ, but with two of the biggest, baddest obstacles in'cross -- the steps of the two-story high "Amphitheater ofPain" and the Beach run beside Sunset Lake, which is at theUCI limit for a sand trap. The race is a UCI C2.

HPCX (Jamesburg, NJ 10/31) is named for it's originallocation in Highland Park NJ. It "temporarily" moved to itscurrent location in Jamesburg NJ due to construction at theoriginal venue and never moved back. A long course thatlast year was sponsored by a wedding reception for pro racerJohnny Sundt and former elite racer Mandy Lozano, whomet at this race.

FAIR HILL (Fairhill, MD 11/6) is an equestrian facility andfairgrounds in the middle of one of America's sweetestmountain bike trail systems. The course at Fair Hill actuallygoes through several of the fair barns and buildings. It is thesecond and last non-UCI race of the year, which makes itvitally important for those chasing the Champion SystemMAC championship. As the penultimate MAC weekend, it'salso the opportunity that many "B" racers use to Cat-up andrace Elite for the first time.

THE SUPER CROSS CUP (Southhampton, NY11/20-21)is MAC's only foray into New York. It's a two day race thatis also the finals of the NACT series in U.S. and Canada. It's

traditionally one of the richest women's races in the world.Sunday's second day of racing is the final race of the MACseason and it's only UCI C1 race.

Additional Cyclocross races inthe region to check out:HILLBILLY HUSTLE (Elmer, NJ 10/2-3) This is literallydown on the farm. There is a donkey across the street and acampfire burning during the race. The course winds its waythrough a defunct nursery from the early 20th century.Observe a plethora of characteristic south Jersey arborealsurroundings ranging from sandy deciduous, to ancient x-mass pine, to aromatic swamp. The course is flat and, asidefrom the technical turny stuff, fast. Get out there. Proceedsgo to the junior mentorship initiative of the Quaker CityWheelmen that benefits underserved urban youth. CyclingRegistration will be on www.bikereg.com/

IRON CROSS WEEKEND (Michaux State Forest, PA10/10) Colorado has Leadville, Pennsylvania cyclocross hasIron Cross. It is gnarly as the name sounds. Think of thelongest fireroad climb you have been on in your life. Thenadd a cyclocross race to each end of it. That might be closeto describing what Iron Cross is all about. Finish this andyou live amoung the gods of the cross world. Registrationwill be on www.bikereg.com/

DCCX (Washington, DC 10/24) With over 525 entrantshailing fromWashington, DC, Virgina, Maryland, Delaware,Pennsylvania and beyond, and their families, DCCX is thebest time you will have this fall. In addition to the races forbig kids, DCCX also provides opportunities for juniors, andhas a great course specifically built for 6 through 11 yearolds. Additionally, DCCX donates a large amount of the raceproceeds to the veterans residing at the Armed ForcesRetirement Home. DCCX Registration will be onwww.bikereg.com/

SPRING MOUNT (Spring Mount, PA 11/7) This race isheld on the grounds of the Upper Salford Township park inthe Philly burbs. The course is fast grass with some sand andmud mixed in for fun. There are some really fast parts, andlast year they had the longest sustained muddy climb I haveever witnessed in cross racing. Cycling Registration will beon www.bikereg.com/

PHELPS SCHOOL (Malvern, PA 11/13) Late season racein the Philly burbs that is tons of fun and just a down homestyle race on the Main Line. If you live in the city, you couldride there…do it..you are hard, and there is nothing to losethis late in the season. One of the more hilly cources outthere. Registration will be on www.bikereg.com/


The Basics of Cyclocross By Tyler Wren

Cyclocross is cycling’s most fascinating and technicallychallenging discipline. It combines fitness, bike handling,cornering, pack riding, running, and of course, dismountingand remounting. It is also much more exciting than sloggingout base miles through our east coast winters or watching lastyear’s Tour de France while pouring sweat over your trainer.

The best way to become a better cyclocross rider is simply bytraining on your cross bike. Make sure you start slowly andact deliberately ensuring you build on good habits.

First and foremost, you will need proper equipment.All majorbike shops in the city carry quality cyclocross bikes. Theyhave slightly knobby tires and a more upright geometry thanyour road bike. You also will need a good set of mountain bikeshoes and pedals. Your road bike shoes will not suffice, andneither will toe clips.

The most important skills to be mastered in cyclocross aredismounting and remounting your bike for barriers and run-ups. This art form is best perfected with the help of a second

set of objective eyes belonging to an experienced crosser. Ialso like watchingYouTube clips of cross stars like Sven Nys,Lars Boom, or Americans Ryan Trebon and Tim Johnson tosee perfect technique in real time. If you’re a beginner or onyour own, practice with these basic instructions:

• Focus on perfecting your dismounts before thinking aboutrunning with your bike or remounting. Practice dismountingby setting up a small barrier, a small log in a grassy fieldworks well. Approach the barrier at a moderate speed withyour hands on the brake hoods (or bar tops if you have brakelevers there). Unclip your right foot and swing your rightleg behind the saddle, over the rear wheel and leave it behindyour left leg. Next, let the saddle rest against your right hipas you grab your top tube with your right hand, leaving yourleft hand on the bars. Grab the top tube close to your seatpost. Unclip your left foot and hit the ground running,landing on your right foot first. At the same time, lift thebike off the ground and over the small barrier. There aresome situations in cross where it is more efficient toshoulder your bike, such as dismounting before a steep run-up. Concentrate on perfecting the simple bike lift first, asthis is the most basic and commonly used method.


• Once you feel smooth and unafraid of crashing whiledismounting and getting over that small barrier, start workingon remounting your bike. Begin by practicing this separatelyfrom your dismounts, at a walking speed. Your right pedalshould be at 12 o’clock (top of pedal stroke) after your perfectdismount. Put both hands back on your bars, either on yourbar tops or brake hoods, whichever feels more comfortable.Then leap with your left foot, throwing your right leg overthe saddle and landing on the inside of your right thigh.Remember that you are doing this at walking speed for yourfirst few attempts, in order to avoid the inevitable beginner’sstutter-step. You want a clean, stutter-free leap from left footto the saddle. The leap should propel you forward, so avoidjumping too high in the air. Once you have landed on yourright thigh, slide onto the saddle, clip your right foot in andbegin pedaling. Clip the left foot in as its pedal comes to thetop of the pedal stroke.

When you feel confident in both your dismounting andremounting, it is time to combine the two into one fluidmotion. Again, keep it slow and deliberate until you feelconfident. Place your bike softly back on the ground afterlifting it over the barriers so that you do not lose your chain orcontrol of your bike. Work on dismounting just a few stepsbefore your small practice barrier and remounting as soon aspossible after clearing it.

More Advanced Cross SkillsDespite the beginner crossrider’s inclination tohammer through an entirerace, cyclocross is athinking man’s game, likethe other disciplines ofcycling. Specializedcyclocross skills matter justas much as fitness, and asuccessful ‘cross racedemands an extremelyvariable effort.

In ‘cross, your startingposition matters. Yoursprint off the line matters.Your ability to get on andoff your bike matters. Your

cornering and bike handling abilities matter. Your knowledgeof the course matters. Even your tire selection and pressurematter. These small, developable skills will mean thedifference between vying for the win and being cyclocross riff-raff. Although the most endearing part of cross is that eitherend of the spectrum is extremely enjoyable, we all want to becloser to the former.

The first intermediate skill worth investing time in is your start.Your ability to clip into your pedals quickly, sprint off the line,and position yourself well for the first few corners has a huge

impact on your entire race. In cross it is much easier to defendyour position than it is to make up ground. Indeed, often yourposition at the end of the first lap will not change dramaticallyover the rest of the race. As a useful drill to improve this skill,practice starting from a standstill in a grassy field. Begin in amoderate gear with one foot clipped in and the other foot onthe ground. Use whichever foot you prefer. I clip in my leftfoot first, but some start with their right. At the sound of thestarting gun (in your head), put all of your weight into thatclipped-in foot while pushing forward with your other foot.Immediately sit down on the saddle while you attempt to clipin your second foot. Eventually you should be able to shiftdown and pedal at a significant output while searching for thatsecond pedal-cleat connection.

Once you have both feet in, stand up, shift to a harder gear,and sprint as fast as you can. After about ten seconds ofsprinting, slow down, recover, stop, and repeat over and overagain until you find that second pedal quickly every time.During your next cross race, work on using this improved skillin action while aggressively positioning yourself well for thefirst few corners.

Your ability to corner your cyclocross bike quickly over alltypes of terrain and weather conditions will play an enormouspart in determining your success in the discipline. Each crossrace contains dozens of corners, each with a unique set ofobstacles, different cambers, and diverse groupings of otherriders. Tire pressure is an important part of this skill set, andone you should experiment with in race-pace cyclocrosstraining sessions. It is difficult to recommend specific pressurenumbers for riders of varying weight and riding style, but startwith 35psi for clinchers and 30psi for tubulars and fine tunefrom there. A general rule of thumb is that you should feelyour tire bottom out and your rim touch the ground every oncein a while with tubular tires and once in a blue moon withclinchers. Also, pressure in the rear tire should be slightlyhigher than that in the front tire.

Once your pressure is dialed, you can start focusing onimproving your cornering speed. The most important andcounterintuitive (for road cyclists) technique to keep in mindis to steer your bike underneath you instead of leaning yourbody into the corners. Traction is key in cyclocross, andkeeping your body weight on top of your tires will allow youto carry more speed through most corners. This is especiallyimportant in muddy, gravelly, or otherwise traction-deficientcorners. Gain confidence and cornering speed by repeatingcorners on a small practice course trying to carry ever moreand more speed.When pre-riding a race course, repeat difficultcorners until you find your preferred and fastest line.

Above all, learn how to take deep breaths and relax when youneed to focus. Power output will not be constant, and thetendency in short cyclocross events is to rush througheverything. You can get quite sloppy if you fail to learn how tocalm yourself and focus on corners while recovering from yourefforts in the previous straightaway. Experiment with your tirepressure, cornering lines, and starting techniques. Discuss post-race and post-practice with your friends and competitors.


LOCAL PROFILE

The Philadelphia Bike Expo is the East Coast’s premier bike-cultureevent.Whether a cyclist or a bike-culture enthusiast, the weekend-longexpo will undoubtedly intrigue and be a memorable experience.

Manufacturers and distributors will be in attendance, as well as thecraftspeople behind some of bike culture’s most inspired bikes,accessories, and apparel.

Look for the bike-culture fashion show on Saturday, October 30th at6pm. Featuring designs from some of the industry’s most talenteddesigners, from AllOneWord to Zoic, and many in between.

The Philadelphia Bike Expo will also feature seminars, symposiums,demonstrations, a swapmeet, and plenty of food & drink.

LISTOFEXHIBITORS

AllOneWord

Baltimore BicycleWorks

BaileyWorks

Banjo Bicycles

Bicycle Club of Philadelphia

Bilenky CycleWorks

Bishop Bikes

Bringheli Frames, Tools and Jigs

Cane Creek

Chain-L

ChristCycles

Cicli Polito

Circle A Cycles

Coast Cycles

CycloCamping

Cycle Design

Cycle Monkey / Rohloff

Cyfac

Doug Fattic Bicycles

Engin Cycles

EasternWoods Research

Fifo Cycle

Gallus

Helm Cycles

Horse Cycles

Icarus Frames

Igleheart Custom Frames

Independent Fabrications

Jamis Bicycles

Massengill Frames

Milano Sport

Mills Brothers Bicycle Company

Mel Pinto Imports

Nutcase Helmets RE-Load Bags

Renovo Hardwood Bicycles

Royal H Cycles

Rich Adams Bikes

Serotta

Seth Rosko

Sock Guy

Spokepunchers

Try Chips

Tandems East

Veloclour

Waterford Precision Bicycles

SPONSORS

Bilenky CycleWorks

Bicycle Coalition of GreaterPhiladelphia

Urban Outfitters

Fuji Cycles

Dirt Rag

Liberty Sports Magazine

Sock Guy

Ultimo

Nutcase

PHILLY BIKE EXPO –A CELEBRATIONOF CYCLING


Boyd’s Cardinal HollowWinery

CycloCamping

Princeton Tec

Art in the Age of Mechanical Reproduction

Narragansett

LISTOFEVENTS

Presentations, Workshops and Seminars

The American Bicycle Boom 1969 - 1975 – Greg Honn, career roadsalesman.

Bridging The Gap: From Custom to Retail - Drew Guldalian, EnginCycles

Devolution - From transportation to toy - America’s transformation ofthe bicycle’s innovative technology - Sam Fitzsimmons

Cyclo-touring: Bicycle Touring: Slideshow of aWorld Tour + The Hows,Whys andWhats of Cyclo-Touring - Stephane & Sheri Marchiori.Cyclocamping.com

Bike + Human: Optimum Bike Fitting – Paraic McGlynn, SerottaInternational Cycling Institute

Women’s Bike Design - Georgena Terry - Founder Terry Precision Cycles

Courtesy Mass – Getting the respect and support of the automotivepublic - Bicycle Coalition of Greater Philadelphia

Seven Brothers / Seven Decades: the Legacy of Cinelli Bicycles - SteveMaasland

KeepYour Life – Competitive cycling for the working adult - Ed Litman DDS

Yoga for Cyclists - Ruchama Bilenky, Certified Yoga Teacher andYogaTherapist

Bicycles as Inspiration to theWorld of Art and Design - Lorie Mertes,Curator, Galleries at Moore

EmpoweringWomen Cyclists – Sarai Snyder –(Girl Bike Love) KathyKrumme, (Professional Fitter) Georgena Terry, (Terry Precision Cycles)Moth Attack (Framebuilder) Sally Poliwoda (Sturdy Girl Cycling)

Tandems 101 - Mel Kornbluh, Tandems East

Bike Maintenance and Repair - An Introduction (presenter TBA)

Finding the One - Selecting the Right Bike - John Schubert, TechnicalEditor Adventure Cycling magazine

The Schwinn Paramount - Handbuilt Glory since 1938 - RichardSchwinn,Waterford Precision Cycles

Demos

Mountain Bike Riding – Theory and Practice – Jay De Jesus, dirt jumperextraordinaire and founder of EasternWoods ResearchMountain Bikes.

Fixed Freestyle Riding - presented by Fuzzy / Bicycle Revolutions

Lug Cutting - Simon Firth, Bilenky CycleWorks

Headset How-to – Peter Gilbert, Cane Creek

Symposiums (open to specific attendee groups)

Bicycle Club Officers - Leveraging your assets – How to Cultivate, Focusand Energize your Club’s Membership

Bike Shop owners - Retailing Strategies in the Social Network Age

ADVENTURE RACING

EVENTS

OctoberOct 9. Heroes to Hero 5k run/walk9:00 AM. [email protected]. www.heroestohero.comOct 10. French Creek Fling AdventureRace. French Creek State [email protected]. 610-775-4614www.makebreak.comOct 16. Tryad Adventure Challenge 6.9:30 AM. [email protected]. www.tryad-pt.comOct 24. The Edge Adventure Sprint.Tentatice-Hibernia County [email protected]. 866-338-5167www.goalsara.orgOct 25. Belleplain Fall Century.35 or 50 Miles. 8:00 [email protected]/Oct 31. 33rd Annual Radnor Run.8:30 am 5mi. run/1mi. walk/fun run610-941-9595 ext. [email protected]

Nov 1. Tryad Adventure Challenge 7.9:30 AM. [email protected]. www.tryad-pt.com

CYCLING

EVENTS

Cycling - Mountain and Cross

OngoingFeb-Oct.MTB on the Pennypack Trails.Tues, 6:30 PM. Pine Road [email protected]. www.phillybikeclub.org

Feb-Dec. Bikesport Mountain Bike Ride.Sun, 9:00 AM. Green Lane (Knight Road)parking lot. [email protected]

OctoberOct 9. Iron Cross Lite. 9:00 AM.highspeedcycling@gmail.com.717-350-1029.www.highspeedcycling.com

Oct 10. Iron Cross The Longest ‘CrossRace in America. 9:00 AMhighspeedcycling@gmail.com.717-350-1029www.highspeedcycling.com

Oct 16-17. Granogue Cross UCI 2MAC Round 4-5 and Expo. 8:30 AM.Granogue, DEwww.granoguecross.com

Oct 16-17. Beacon Cyclocross UCI C2Round 7. 8:30 AM. Bridgeton, NJwww.midatlanticcross.com

Oct 30. Beacon Cyclocross Cross UCI C2Round 7. 8:30 AM. Bridgeton, NJwww.midatlanticcross.com

Oct 31. Highland Park Cross UCI C2Round 8. 8:30 AM. Jamesburg, NJwww.midatlanticcross.comNovember

Nov 6. Fair Hill Cross UCI C2 Round 9.8:30 AM. Fair Hill, DEwww.midatlanticcross.comNov 20. Super Cross Cup Day 1 UCI C2Round 10. 8:30 AM. Southampton, NYwww.midatlanticcross.comNov 21. Super Cross Cup Day 2 UCI C2Round 11. 8:30 AM. Southampton, NYwww.midatlanticcross.com

Cycling - Road

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

Feb-Oct. Bikesport Fast-paced Road BikeRide. 40-50 miles. Sun 8 AM [email protected] www.bikesportbikes.com

Feb-Oct.Mid-Atlantic Multisport Class:Ladies Night Indoor Cycling. Mon, 7:45 PM-8:45 PM. Upper Main Line YMCA.610-644-0440info@midatlanticmultisport.comwww.midatlanticmultisport.com

Mar-Dec. High Road Cycle Recovery andDevelopment Rides. Sat, 9:00 Am.Wayne and Doylestown stores.www.twileysports.com

Mar-Dec. High Roads Training Rides.Tues, 5:30 pm. Wayne and Doylestownstores. www.twileysports.com

Mar-Dec. Bikesport Free Fix-a-flat Clinic.1st Sat, 9:30 AM. Bikesport [email protected] www.bikesportbikes.com

Mar-Dec. Cadence Outdoor Climb-ing Class. Mon, 6:00 - 7:30 PMCadence Cycling & Multisport, [email protected] www.ca-dencecycling.com/training/sched-ule/classes/

Apr-Oct. Cadence State CollegeTraining Camp. 12:00 PM. [email protected] 215-508-4300 www.cadencecycling.com

Apr-Dec. Thursday Night Training [email protected]

OctoberOct 2-3. Bike MS: Bike to the Bay 20108:00 AM. www.nationalmssociety.org

Oct 2-3. Bike MS: NRG Energy IndianRiver Power Plant Bike to the 17, 45, 75,100 & 150 mi. 8:00 [email protected]

Oct 10. 6th Annual Tour de Pines.9:00 AM. 40-55 miles. NJ Pinelands609 859-8860 [email protected]/exploration/todo/bicycling/tourdepines/

Oct 16. Black Bear Centuy Smithfield TwpParks (Near Delaware Water Gap).www.scampnrascal.com/AboutBlackBear.html

Oct 16. Savage Century bicycle ride.8:00 AM. W.L. Gore facility.info@whiteclaybicycleclub.orgwww.whiteclaybicycleclub.org

Oct 16. The Ellen Moran "Save the Girls"Tour of LBI. 8:00 AM 10, 20, 30 or 40 [email protected]

Oct 17. Cmaphill Challenge8:30 AM. 10, 33, or 50 mile610-469-9236ccoffman@camphillspecialschool.orgwww.camphillspecialschool.org

CALENDAR OF EVENTS

SPONSORED BY

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

for more information about

Wewant to hear from you!Our friends at Rudy Project have been kind enough tohelp us out with this special offer. If we select your idea asa topic to be published in Liberty Sports Magazine, youwill receive your choice of either the newWingspanTimeTrial helmet ($300MSRP) OR a new 2010 Abilitysunglass ($175 MSRP) – worn by the Pros in and out ofcompetition – your choice. Just email your idea [email protected] and put in the topic field“Reader Feedback.”

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Oct 22-24. Fall Foliage Weekend.Routes from 15–100 miles.267-251-7862 [email protected] 30-31. Philly Bike Expo. 9 AM.22 S 23rd St, Philadelphia, [email protected]. 215-329-4744 www.phillybikeexpo.com

MULTISPORT:TRIATHLON ANDDUATHLON

EVENTS

OngoingFeb-Oct. Cadence Essential Freestylefor the Triathlete: TechniqueThurs, 6:00PM-7:00 PM.Cadence Cycling & [email protected]/training/schedule/classes/

Feb-Oct. Mid-Atlantic Multisport Class:Triathlon SwimmingThurs, 7:00 - 8:00 PMUpper Main Line YMCA [email protected] 610-644-0440www.midatlanticmultisport.com

OctoberOct 3. Bassman Fall Half DistanceTriathlon & Aquabike. 8:00 AM.Bass River State Forest. [email protected]/bmtri.htmOct 3. Bassman Fall Half Duathlon.8:00 AM. Bass River State [email protected]. www.citytri.com

Oct 3. Brierman Triathlon ’’Half Lite50’’: .85 Mile Swim, 40 Mile Bike, 9Mile Run. 7:30 AMGreenbrier State [email protected]

Oct 10. Cape Henlopen Triathlon &Duathlon Sprint: 0.31 Mile Swim,10.5 Mile Bike, 3.1 Mile [email protected]

Oct 10. End of the Season TriathlonIsland Beach State Park, Seaside Park, NJ.www.dqtridu.com

Oct 16. Chilli Challenge TriWashingtonville, PAwww.PAValleys.com

RUNNING

EVENTS

OngoingFeb-Oct. Jenkintown Running Co. GroupRun. Wed, 6:00 PM. 416 old york [email protected] 215-887-2848www.jenkrun.com

OctoberOct 1. Stomps Cancer 5KDowntown West Chester. [email protected]/donate

Oct 2. Flaming Foliage Metric [email protected] ext. 11www.seasonschange.us

Oct 2. RiverCity 5K Run 10:00 AMFishtown, PA 609-457-0000www.rivercityfestival.org

Oct 2. Hands-on House Half Marathonand 5K. www.allthatisgood.org

Oct 2. Kelly Golat Memorial RunNotre Dame High Schoolwww.run4kelly.com

Oct 2. Runnin' on RiverSchuylkill River Park Trail 5k/1k Fun Run.8:30 AM. [email protected]/drupal/node/34

Oct 2. I Can Run 5Kwww.active.com/donate/gowalkorrun

Oct 2. Haverford Township Day 5K9:00 AM Whitehall, PAwww.runtheday.com

Oct 3. 8th Annual Crusader Classic 5K9:00 AM. Father Judge High [email protected]

Oct 3. Martins Run 5K9:00 AM. Media, PA610-353-7660,x254 www.runtheday.com

Oct 3. Bark in the Park10:00 AM. Ridley Creek State Park888-550-7862 www.runtheday.com

Oct 9. ING Hartford Marathon and 1/2Marathon 13.1 mile 8:00 AM. Hartford [email protected] 860-652-8866www.hartfordmarathon.com

Oct 9. Hounds and Harriers Run 3 mile9:30 AM. [email protected]

Oct 9. Knights of Columbus Day - Charity5K 9:00 AM. Newtown PA [email protected] 267-847-6848www.kofchennessy.com

Oct 9.Women's Distance Festival5K 10:00 AM. Media [email protected] 610-804-3407www.womensdistancefestival.com

Oct 10. 15th Annual SteamtownMarathon. PA. 8:00 [email protected]

Oct 10. Vibrant Life 5K Fun Run andWalk 5K 8:00 AM Hagerstown [email protected] 301-393-3000web2.securelytransact.com/~pacfhlth/funrun_registration.php

Oct 10. Run For Heroes.5K Springfield,PA. 9:00 AM delcorunforheroes.comwww.runtheday.com 610-455-2301

Oct 16. Under ArmourBaltimore Marathon. 8:00 AMcustomerservice@corrigansports.com410-605-9381www.thebaltimoremarathon.com

Oct 16. Alex Boyes 5k MemorialRun/Walk 8:15 AM. Warminster PA215-441-3290, ext. 107alexboyesmemorial.weebly.com

Oct 16. 5K Race for Our First Responders9:15 AM. Wallingford [email protected] www.runtheday.com

Oct 16. Delaware County 5K Dash and 1Mile Fun Walk 8:45 AM. Media PA.610-565.3677www.delcochamber.org/details.asp?idOfEvent=766

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Oct 16. Run for the Buds 5K and 1/2Marathon 8:45 AM. Wilmington, DE.302-293-8365 www.runforthebudsde.org

Oct 16. 13th Annual Great Eastern StateBreakout 5K and 1/2 mile Kids Fun Run8:45 AM. Philadelphia [email protected] 215-235-2767www.breakout5k.com

Oct 17. 52nd Atlantic City MarathonMarathon, Half Marathon, 10K & 5K8:00 AM. Atlantic City BoardwalkMississippi Ave & The Boardwalkwww.atlanticcitymarathon.org

Oct 17. Bow Tree Run 10K & [email protected]. 215-569-5606www.bowtreerun.orgOct 17. Security on Campus 1st Annual5K run and 1K Family Fun WalkVillanova [email protected]/app/find/register/122Oct 23. 6th annual Stoudt's BrewingDistance Classic 12K. 8:00 AMAdamstown, PA [email protected] 23. Citizen Advocacy PhoenixvilleRun 2010. 5k & 10K. 8:00 [email protected]. 610-933-1299www.PhoenixvilleRun.comOct 23. TriYouthalon presents the Ghouls& Ghastlies Halloween Family Run & Fun.11:00 AM Philadelphia [email protected] 215-985-2790www.triyouthalon.org

Oct 24. Katz JCC 11th Annual 5KRun/1Mile Walk/Fun RunKatz Jewish Community Centerwww.katzjcc.org/index.aspOct 24. Toys For Tots 5K Run/Walk8:00 AM. [email protected] www.runtheday.comOct 24. OctoRun 13k9:00 AM. www.active.comOct 30. Monster Mash 5K Run/Walk10:00 AM. Newtown Square [email protected]/app/findOct 30. Skeleton Skurry 5K 9:30 AM.Hatboro, PA www.philaymca.org/hatboro215-674-4545Oct 31. 33rd Annual Radnor Run 5 Mile8:30 AM. Wayne, PA 610-941-9595www.lunginfo.org.radnorrun

Oct 31. Monster Dash8:00 AM. Philadelphia, PA215-567-4562 www.runtheday.com

Oct 31. Lupus Loop 5K9:15 AM. Fairmount Park, Philadelphia,PA 215-517-5070 www.lupusloop.org

NovemberNov 6. City Six 5K, Turkey Trot & FallFestival. 9:00 AM. Drexel University, PA.www.phillycity6.com

Nov 6. Transitions AutumnFest 5kRun/Walk. 9:00 AM. Washington, NJ.908-835-2624www.raceforum.com/transitions

Nov 7. Bear Creek Challenge10K Trail Run. 10:00 AM. Bear CreekResort. www.mid-atlanticevents.com

Nov 7. Cooper Norcross Run theBridge 10K Run & 2 Mile BridgeWalk. 8:30 [email protected]

Nov 7. Lancaster Half Marathonwww.LancasterHalfMarathon.com

Nov 7. Race for Hope 10:00 AMPhiladelphia, PA. [email protected]

Nov 7. Transitions AutumnFest 5KRun/Walk Washington NJ

Nov 13. 2nd Annual WHYY Y12K RoadRace 9:00 AM Philadelphia PA.www.whyy.org/y12k/index.html

Nov 14. Giralda Farms 10K and 5K RunMadison, NJ. [email protected]

Nov 14. Select Medical CorporationHarrisburg Marathon & Relay 26.2Miles 8:30 am Harrisburg PA.717-232-9622chad.krebs@ymcaharrisburg.orgwww.harrisburgmarathon.com

Nov 14. OLPH Give Thanks for the SimpleThings in Life 5K/Kids Fun Run3:00 PM Morton PA. 610-543-8350www.runtheday.com

Nov 14. The Lemon Run 5K8:30 AM Philadelphia [email protected] 610-649-3034www.TheLemonRun.com

Nov 14.Media Mud Stain Trail Run10:00 AM Media PA. [email protected] 610.780.8034www.trimaxendurancesports.com

Nov 20. Philadelphia MarathonKids Run. 10:30 AM [email protected] 215-683-2122www.philadelphiamarathon.com

Nov 20. Rothman Institute 8K7:30 AM Benjamin Franklin [email protected] 215-683-2122 www.philadelphiamarathon.com

Nov 21. Philadelphia Half Marathon 7:00AM philadelphiamarathon@gmail.com215-683-2122www.philadelphiamarathon.com

Nov 21. Philadelphia Marathon [email protected] 215-683-2122www.philadelphiamarathon.com

Nov 23. 4th Anuual Bobtoberfest 4 MileRun 10:00 AM. Kelly Drive.484-686-5900www.brynmawrrunningco.com/bobtoberfest.html

Nov 27. ABVM Turkey Trot: 4th Annual5K 9:00 AM Havertown, PAabvmhavertown.com/5k.asp610-446-6790

Nov 27. Devon Prep 5K Challengewww.devonprep.com

Nov 27. St. Bernadette Turkey Trot 5K9:00 AM Drexel Hill, PA 610-446-1484

The 38th AnnualSelect Medical CorporationHarrisburg Marathon & Relay

will start onCity Island, Harrisburg, PAat 8:30 am (6:30 am for walkers)

Check website for relay fees.Hotel Information: To make reservations,contact the Radisson Penn Harris Hotel& Convention Center at 717-763-7117and ask for the marathon room rate.Call Chad at 717-232-9622 or [email protected]

for more info.

INDIVIDUAL RUNNERS - WALKERS

REGISTRATION FEES:• Register by Oct. 1 - $55• Oct. 2 thru Nov. 7 - $60

• Nov. 8 thru Nov. 14 (Race Day) - $70• Students 17 & under - $30 (at all times)

NO RACE DAYREGISTRATION FOR WALKERS


FOOD & NUTRITION

HOW MANY CALORIES??By Joanna K. Chodorowska, BA, NC

When you go for a run, a ride, a swim, or do a tri, do youwonder – will I have enough energy for the whole thing? Andwhen you get to longer distances, like a 3-4 hour ride or even atri, then you really start to wonder howmany calories per hourshould I be inhaling? Canmy body take in that many calories?Can I process that many calories? Oh, what kind of caloriesshould I be taking in? How do I know if I am using the rightamount?

Loaded questions with simple answer – you need toexperiment to find out what really works for you. But what Iwill do for you is give you a better range to work with that mayhelp you with your calculations. It will be different for youractivity, but it will also change based on the intensity, too andwhether you are male or female. Generally, the more you haveto carry your body weight in the exercise, the fewer caloriesyour body will be able to take in. Swimming being anexception unless at the pool.

I am sure many of you have read about taking in 500 caloriesper hour because you are burning over 750 per hour (e.g.MarkAllen, pro triathlete can do that, why not you??). Well, first off,most people cannot digest more than 300 calories per hour.When you go from riding a bike to running, then the ability todigest and process food diminishes even more, and somemight be able to take in a measly 100 calories per hour, usuallyin the form of a gel or sports drink. You have to test out a lotof products and a lot of combinations to find out what reallyworks for you. And then it all changes when you change theintensity or add heat and humidity (think fewer calories, notmore).

For me, I use a sports drink with maltodextrin as the primarybase for all my activities – biking, swimming and longer than 2hour runs. I try to avoid any sugar, sucrose, fructose anddefinitely avoid artificial sweeteners, rice syrup,High FructoseCorn Syrup (HFCS). I also avoid preservatives and articialcolors. When I go for longer rides, lets say 3-4 hours, I have abottle of sports drink (about 100 calories – I weight about 140and am female – a male that same weight may need closer to150 calories per hour for the same product) and I have asecond bottle with a more dense product which has some soyprotein in it, and that one is about 150 calories. (Note, theseare calories per hour, 1 bottle per hour) I also carry a flask ofgel which I take as needed. The longer the ride, I take morepowder to refill with water n ice at a gas station or conveniencestore. I also will pack a snack of baked sweet potato slices withsome almond butter made into sandwiches. That allows me toeat some ‘real food’ calories - only a couple of slices and I amgood to go for another couple of hours. That adds some 100

calories because I can only eat 1,maybe 2, of these ‘sandwiches’at any time, each one being about 50-60 calories. If I still needa boost of energy somewhere along the way, this is where thegels come in handy – quick energy boost with very littledigestion needed. You could also try dried fruit, too - buy it ormake your own. For that 3-4 hour ride, I generally shoot forabout 200 calories per hour. Keep in mind I used to be able totake in far more, but I realize that was part of the reason Ididn’t really lose weight when training! I was eating too muchon the bike.

I have tried just straight electrolyte solution and gels for mylonger rides, but I seem to fade after 2 hours on that. Evenwith taking more gels. But my training partner, who weighsabout 165 lbs, can do hours on just electrolyte drinks and gels.Now he also eats those sweet potato sandwiches, but only whenI bring them! So you do have to try several combinations, and


see what works for you. And with calories per hour, your goalis to find out how few calories you can take in without losingenergy. Use the guide on the right as a general range for whatI would suggest.

Now when running or swimming at the pool, I tend do wayless and only stick with gels and electrolyte solution or is usegels, water and electrolyte capsules. I find dehydrating a farworse issue for me than calories taken in. And for thoserunning a marathon distance event, adding a protein basedproduct can help with energy levels staying more constant. Iknow when I used to run them, that was what I used alongwith gels to fuel my races. If doing an Olympic or half IMdistance tri, then it all changes yet again! I usually take a gelprior to the swim, no matter what the distance. Then for anOlympic, I can use either a soy protein based sports drink, oran electrolyte solution basing it on 150-200 calories per houron the bike. I take an extra gel in case I need a boost in energy.

Then for the run, I switch to just gels and water with myelectrolyte capsules. The races will always have water! What Itrain with on the run is never used in races, so unless I want totake my sports drink with me, I just use water. So I train thatway, too.

Have fun playing around with it. If you have more questions,you do know how to find me! www.nutrition-in-motion.netor on Facebook under Nutrition inMotion!

Joanna K Chodorowska, BA, NC the founder of Nutrition in Motionspecializing in personalized nutrition programs. She works with real foodsand incorporating healthy nutrition for your every day living so you gainbetter health, strength and fitness. To get started on a lifelong healthy plan,please visit www.nutrition-in-motion.net . She also provides Learn 2 Cookcooking classes including Recipe Makeovers!

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Weight RangeMale –

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Female –calories /hr

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2010 Zipp 101 WheelsetBy Matt ReeceZipp SpeedWeaponry is perennially at the forefront of wheel designand technology. Their wheels have become commonplace at everymajor road race, and at last year’s Hawaii Ironman, there were 1,936Zipp wheels in the race. (The next highest total was only 229.) Newfor 2010, the Zipp 101 brings the superior qualities of the entire Zipplineup to a more affordable aluminum model. Do your best to forgetthat this is Zipp’s entry-level model- they’re still Zipps. Lamborghinimakes an entry-level model, too- but it’s still a Lamborghini.

Also do your best to forget that they’re aluminum.Manymanufacturers and consumers are so obsessed with carbon everythingthat we can forget that aluminum is still a great material. A well-educated rider will choose high-end aluminum over low-end carbonevery single time.

What’s most noteworthy about the 101 is not its cost, its weight, or its aerodynamics. Rather, it is cost versus weight versus aerodynamicsthat make this wheel shine.

At $1,300, the wheel’s certainly not cheap, but it is cheaper than any other wheel that’s been built with the inspiration of a Zipp engineerbehind it. Having ridden both, I often compare the 101s to the Mavic Ksyrium SL Premium- another solid, all-around pair of wheels.You’ll pay an additional $200 for the Zipp wheels, but the improved aerodynamics more than make up for the slight increase in weight.At 1523 grams, the wheel’s not silly light, but it is still reasonably light.When you get on the wheels and climb, though, the noteworthystiffness makes them feel even lighter.

While it is a new wheel, Zipp is not new to the wheel game, and they’ve put their 22 years of know-how into the 101s. Carryingtechnology over from their new 404 Carbon Clincher, the 101 uses a wider rim shape, dubbed the “toroidal” shape, which increases both


aerodynamics and stiffness. The 101 is the first aluminumwheelset to use the toroidal shape for superior aerodynamics.Zipp claims the 101 is actually more aero than most V-shapedaero rims, while maintaining a shallower profile and less weight.Win, win, win.

A wheel is more than just a rim, though, and Zipp uses theirtried-and-true CX-Ray spokes to lace the rims to the Zipp hubswhich have become synonymous with quality. Zipp builds,engineers, and distributes all of their wheels at their facility inSpeedway, Indiana.

I’ll confess: After the kind folks at Zipp let me use their 404Carbon Clinchers for a while, I wasn’t super excited to tradethem for the 101s. I put them on, though, because that’s my job.

I rode the 101s with Zipp’s 700x23 Tangente clincher, a tire Zippdesigned to further the aerodynamics of all of their wheels. Longago, the bike industry came to the realization that round objectsare far less aero than elongated, airfoil shapes. Zipp teamed upwith tire manufacturer Vittoria to create a dimpled tire that theybelieve is faster than any other clincher available. At 290tpi, thetire has the durability and comfort of anything we’ve come toexpect from a respected manufacturer like Vittoria.

The 101s were extremely predictable- they certainly exceeded myexpectations while climbing and cornering, and they held theirspeed well in the flats. At the end of the day, I was left desiringnothing. The wheels did everything I asked them to do.

At first, I ended most descriptions of the wheels with “foraluminum.” They’re light- for aluminum. The ride really well-for aluminum. They climb nicely- for aluminum. But eventuallyI found myself dropping the caveat entirely and proclaiming the101s to be what they really are: They’re light. They ride reallywell. They climb nicely.

There’s a point of diminishing returns on just about everything.I can pay a lot more for wheels. For an additional thousanddollars, I can get a lighter wheel, or a more aero wheel. But mostof us compare performance benefit to cost, and on that scale, theZipp 101 sits at the very highest point.

They’re only $1,300, for Pete’s sake, and they’re Zipps.

www.zipp.com.

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Knog Frog Strobe.By Patrick Engleman

With the days getting shorter way quicker than they get longer, you need agood safety light for your riding adventures that just a few weeks agohappened in full summer blazing sun mode. Knog is known for their flexisilicone bodied waterproof lights that some have termed hipster cysts for theirpopularity with city commuters, but don’t let that detract you from a greatfour-mode safety light. They are right at home on your grocery getter due totheir low $17.95 MSRP and you could almost feel comfortable leaving themon while visiting the grocery store or corner shop.

I used both the red and white version of this light in a previous incarnationand they were not as bright as the retinal burn you will achieve with this newmodel. I did a test with my dog to see which light she barked at more, and itwas certainly the new model versus the old single bulb version. I thought thedog was a better choice than stopping random drivers along my commute to ask them about the 25-lumen beacon of safety attached to myride.

Drivers will see you coming from well beyond the claimed 600 meters due to the high-powered, surface mounted, light emitting diodesencased in the stretchy, form-fitting silicone body that flashes in four modes, described as strobe, disco strobe, epileptic fit strobe andconstant. The lights come in 12 different colors, so there is no outfit you can not match to your lights.With a claimed burn time of 80 hrs(flashing), 50 hrs (steady), you will have many trips around town on your tires before you need to replace the included battery.

One benefit that I noticed beyond the performance of this 19-gram light is that they are no longer using the barely recyclable hard plasticpackaging that the lights used to come in. They were a neat shape and size, but not really useful for anything and sort of wasteful. The newpackaging has minimal plastic and the majority of it is made from recycled material that is easily chucked in the recycling bin. Extra pointsshould be awarded for thinking green. www.Knog.com.


Princeton Tec RemixBy Nathan R. Baker

ThinkMighty Mouse. Think Rudy. If you’re frommy generation,think Little Mac from“Mike Tyson’s Punch Out.”

I’ve avoided trail running at night for most of my career becauseI’m a minimalist. I still wear the little shorts. I don’t carry water orGU onmost runs. I don’t carry an iPod and I definitely don’t wearbig, bouncy, uncomfortable headlamps. After strapping on aRemix headlamp from locally-based Princeton Tec, I may beconverted on the headlamp issue.

The Remix was easy to use from the moment it came out of thepackaging. The light was self-contained, which meant minimalweight and no wires from an external battery pack. The threeincluded AAA batteries easily slid right in, the head strap adjustedwithout a fuss, and the big, easy to find, single-button operationwas intuitive.

The lamp has two light sources which each have two settings. Thelowest setting has a burn time of 200 hours and produces lightfrom a set of three efficient Ultrabright LEDs for doing short-range work like reading or knitting sweaters for your cat. Thebrighter setting will run for 61 hours and is suitable for findingthings around a campsite or a transition area pre-dawn.

Switching over to the single-bulbMaxbright was as simple asholding the button in for a full second. The two settings from thisbulb will produce a much brighter,more focused light with anarrower spread that will allow the user to see much further away.The lower setting in this option will still burn for an impressive 53hours and is certainly enough light for a brisk trail run that isfairly technical. The brighter setting has some serious moxy andwould definitely be the best setting for being chased by a bear.Even in my best workouts on the worst sections of trail, I was notable to outrun the 45-meter throw of the light’s beam, and the 83-gram weight of the light (including batteries) did not bounce as Iclumsily made my way down the more technical descents of trail.

If you find yourself being chased by a bear and you’re not on thebrightest setting, worry not- the light will only cost $28 to replace,and thanks to the single-button operation, you won’t even missthose fingers.

The Princeton Tec Remix solidly exceeded my expectations andprejudices in a headlamp. I’m glad to have the lamp, I’ll continueto use it, and I’m enjoying trail running at night for the first timein my life. www.princetontec.com

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october/november 2010 liberty sports magazine

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