Liberty Sports Magazine April/May 2011

FREE

REGIONAL CALENDAROF EVENTSSPONSORED BY

Collegiate Cycling

Spring Guide toRoad and TrailRunning Shoes

Piranha Sports Tri

Imagine running through the Disney Parks—at night! You’ll race under the stars and enjoy world-class Disney entertainment all along the way. The highlight of your dream run? A private Epcot® afterparty and an exclusive fi nisher medal!

The Run Is A Beauty.The Party Is A Beast.

S&R-10-15970 © DisneyRegister at runDisney.com

Disney Wine & Dine Half Marathon Weekend 9/30–10/1/2011

2011

JUNE 24-26

NEWfor 2011:

AQUABIKE!

SPRINT DISTANCE & KIDS RACES SATURDAY, 6/25

OLYMPIC DISTANCE SUNDAY, 6/26

REGISTER NOW! WE'RE ALMOST SOLD OUT!

REGISTER ONLINE AT: PHILLYTRI.COM

REGISTER NOWALMOST FULL

TABLE OF CONTENTS

TRAIL SHOE GUIDE

44 PHILLY FLYER

48 RAY’S MTB PARK

DEPARTMENTS

10 Sprints

12 Letter FromThe Editor

14 Tyler’s Journal

16 Food & Nutrition

20 Local Profile

24 Training

26 Sports Medicine

51 Calendar of Events

56 Choice Gear

FEATURES

30 Ride of Dreams

32 Piranha Sports 2011

36 Spring 2011 Shoe Guide

40 2011Trail Shoe Guide

44 Philly Flyer

47 Eastern Collegiate Cycling

48 Ray’s Mountain Bike Park

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

Sponsored by:

Photo by Laurence Kelly

Photo by Patrick Engleman

Photo by Rob Brothers

Cover: Photo of an athlete competingat the Odd Man 1.3.5 Mountain BikeDuathlon at Camp Ockanickon inMedford, NJ on March 26thby Laurence Kelly.

40

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


SPRINTS

Doylestown DuLiberty Sports Magazine is proud tosponsor the 2011 Doylestown DuathlonPresented by Highroad Cycles.

OnMay 14th, athletes will converge onLake Nockamixon State Park inQuakertown, PA to race the scenic5K/30K/5K event. The race course boasts aflat, fast 5K run on a closed bike path and asingle 30K rolling bike loop with a fewshort climbs and no road crossings. The

bike loop also has enough flat road to give racers some early season time in the aero bars.

Athletes will receive a free technical t-shirt and a race bag, and are free to enjoy thedelicious post-race buffet.

Proceeds from the race will go to the Bucks County Autism Support Coalition and theCentral Bucks Family YMCA. Get more information and register online atwww.doylestowndu.com.

Ride of SilenceThe 7th annual Ride of Silence is scheduled to leave from the Art Museum onWednesday,May 18th 2011 at 6:45 P.M. The purposes of this silent ride are to honor cyclists killed andinjured in motor vehicle related accidents and to raise awareness about the rights of cyclistson the roads. The ride is being held in Philadelphia for the fifth consecutive year and isexpected to be held this year at over three hundred U.S. locations and in eight countries.Organizers are hoping to attract at least 500 riders to the Philadelphia event.

The eight mile longroute will start at thefoot of the steps ofthe Philadelphia ArtMuseum on the BenFranklin Parkway. Abrief pre-ridededication ceremonywill take place at 6:45PM and the ride willstart promptly at 7:00P.M. The duration ofthe ride is expected tobe between one andone and a half hours.Helmets are required

and bicycle lights are encouraged. For more info, Contact the BCGP [email protected] or the ride leaders: Ray Scheinfeld, [email protected] ,215-327-8315; John Siemiarowski, [email protected], 215-837-0101.

General information on the Ride of Silence can be found at www.rideofsilence.org

WATERPROOF, BREATHABLE COMFORT AND PROTECTION

Experience more

Before any GORE-TEX® footwear

finds its way to a shelf, we put it

through a rigorous testing regimen

that includes a robotic foot that

takes up to 200,000 steps while

submerged in water. So no matter

how rough you plan to be on them,

you can bet we’ve been rougher.

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs

are trademarks of W. L. Gore & Associates

ggore-tex.com

VASQUE

CHOOSES

GORE-TEX® BRAND

Vasque Mindbender® GTX®

GORE-TEX® Extended Comfort Footwear

Photo: Kevin Arnold

Challenge yourself in some of the most spectacular scenery anywhere. Join other runners from around the world in this fully-supported, multi-stage endurance race. The adventure continues.

Teams of 2 for 6 stages | Solo for 3 stages | 6 categories: Men, Women, Mixed, Men 80+, Women 80+, Mixed 80+ (combined ages add to 80+)

~ Register today at www.transrockies.com ~

Join Gore’s online community at gore-tex.com/community Get out more. Share more. Experience more.

Call 1-866-373-3376 for a free GORE-TEX® TransRockiesTM Run DVD

© 2011 GORE®, GORE-TEX®, WINDSTOPPER®, TRANSROCKIES™ RUN, and designs are trademarks of W. L. Gore & Associates, Inc. 1-800-GORE-TEX

STAG ES

6

M I LES

120

UNFORGETTABLEEXPERIENCE

1

THE 5TH ANNUAL GORE-TEX® TRANSROCKIES™ RUNAUGUST 21-26, 2011 Buena Vista to Beaver Creek, CO


LETTER FROM THE EDITOR

By Patrick EnglemanSnow in late March after a weekend ofrecord breaking high temperatures teasesus into a new season. Hang up the skis andlube up the chain, store the boots and laceup the trainers, because spring is coming.Hibernation does some funny things to aperson, and this winter I thought of someof the things that Philadelphia needs to bea world class cycling city.We havehundreds of miles of bike lanes, a mayorthat “gets it”, an advice group with ahistory of getting down and dirty to

provide results, and even a naked bike ride, which are all great, but weare missing a few things.We seem to be in the snow belt and it’shard to ride outside in snow and ice, our youth are the newmarginalized cycling class, and we lack a mountain bike or cyclocrossrace within the city limits.

I am native of Northeastern Pa, where snow is just a part of life.When Irelocated to Philadelphia, I never thought I would move as much snowas I have in the past few years. Snow and cold put a damper on ridingoutside. I do ride in the snow and the cold because I’m a big warmteddy bear and am built for it, and I like a new adventure, but it issimply cramping my style.We need an indoor mountain bike park inthe Philadelphia Region. Read the article on Ray’s Mountain Bike Parklater in this issue and just drool at the chance to ride great trails in thedead of winter in shorts.

We need to cultivate more of our cycling youth in the region. There aregroups like the Cadence Foundation and a few others that arecultivating youth cycling, but some more organizations need to step upto promote the sport to the next generation. The Ride of Dreams articlespeaks of really trying to get kids on bikes.Most kids ride bikes whenthey are young, then start to play baseball or other ball sports. Theyoutgrow their bikes, only to pick it back up during their college years.Why can’t we keep the kids interested through high school, so we couldfoster the next Marty Nothstein? Keep an eye on the Liberty Sportswebsite for updates on the development of an interscholastic mountainbike association, as well as the diary of a young rider trying to make it inthe in the discipline of track racing.

If you remember the Fairmount Classic or any other mountain bikerace in the city proper, you remember how great it was for thecity-dwellers to stay close or for the suburbanites to get a bit of cityflavor. That race and some of the memories of those days have longsince faded, and we have not had a decent Mountain bike or cyclocrossrace in the city.We boast the world’s largest city park, and host aninternational road race, but we have to travel all over to get to a dirt-based race. How do we change that? Keep an eye on the advocacyportion of our website and get involved with making our riding better.

I am excited about some of the changes and improvements for ourcycling city, and I cannot wait to see how these three requests fleshthemselves out. If you want to help, or want to be steered in the rightdirection on any of these projects, just get in touch with me here [email protected]

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., Rob Brothers,

Darrell W. Butler, Michelle Evans-Chase, Kevin Fonger,Joe Kopena, Robert Muller, 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

Owned and Powered by eyeseestudio.com

Your Local Guide to Cycling, Running and Triathlon April/May 2011 13

Member of

TYLER’S JOURNAL

By Tyler WrenWith fortyswitchbacks ofuninterruptedsuffering aheadof me and themain pelotonfive minutesbehind, I feltconfident in myability to prevailon the queenstage of therecent Tourof Chile.Concentratingon my rhythmand jeered on by

my director from the team car, I struggledand inched my way up the behemothclimb, being careful not to look at theswitchbacks above me. The time gap wasdisappearing just about as quickly as thekilometers-to-go. One minute with threekilometers to go shrunk to ten seconds atthe kilometer mark. Marco Arriagada, therace leader and Chilean national hero,passed me in that last kilometer, ending myhail-mary attempt at glory on the day andrelegating me to second.

They’re a peculiar enterprise these days,cycling podiums. Cheer for the winner withone hand behind your back as you awaitthe results of the drug control. In this case,the winner of that queen stage Arriagada(he was also the eventual victor of the raceoverall) tested positive. We are still awaitingthe results of his B-sample, but it looks likeI will inherit that stage win.

My enthusiasm over my (impending) firstinternational race victory is thus quitetempered by the way it was achieved- bydefault. Maro, it seems, robbed me of achance to stand atop the podium that day,the satisfaction of struggling up that climbahead of the field. What comes to mind isthe enormous amount of work andsacrifice this endeavor of professional cycleracing demands. Training throughPennsylvania winters; juggling college andtraining; forgoing desserts and largersalaries afforded by more traditional work;

interval training in the rain- these areall part of what Marco seeminglystole from me.

My outlook on this darker side of our sporthas evolved over the last few years. I’veprogressed from cynicism to acceptance.Further, the slimy headlines no longerbring me despair. In fact, they affect me injust the opposite way- I feel more and moreconfident and happy in my own decisionsto race clean. At the end of the day, therewill always be cheaters in every endeavor Ipursue. For me, my happiness andsatisfaction comes from the choices I make,not theirs. I’m content with my cyclingcareer, and will be proud of winning thatqueen stage of Vuelta Chile as a cleanathlete if Marco’s positive is confirmed. Icontinue to be fascinated by the nature ofour sport- man overcoming the resistanceof nature and the determination of hisfellow competitors. Doping wouldobliterate that interest for me, and mypride. I don’t normally like to championthe decision to be a clean athlete- it feels tome a little like bragging about filing yourtaxes- but in this circumstance, when thevictory was snatched from under my nose,I feel compelled to declare myself so.

For me, there is no positive test that willdestroy my interest in the beautiful sport ofcycling. For every doping scandal, I also seethe story of the honest, hardworking cleanathletes struggling in second place orfurther anonymity. Longfellow penned myfavorite of Princeton Cycling’s mottos-“Know how sublime a thing it is to sufferand be strong.” Of all the things dopers rob,they can never take this from me and willnever know its true meaning, for of thisthey have robbed themselves.

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.


LA SPORTIVA

CHOOSES

GORE-TEX® BRAND

La Sportiva Wildcat GTX®

GORE-TEX® Extended Comfort Footwear

WATERPROOF, BREATHABLE COMFORT AND PROTECTION

Experience more

Before any GORE-TEX® footwear

finds its way to a shelf, we put it

through a rigorous testing regimen

that includes a robotic foot that

takes up to 200,000 steps while

submerged in water. So no matter

how rough you plan to be on them,

you can bet we’ve been rougher.

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GUARANTEED TO KEEP YOU DRY®, GORE® and designs

are trademarks of W. L. Gore & Associates

ggore-tex.com

You can read al l past Tyler’s Journalsand more anytime you want atwww.l ibertysportsmag.com

Experience more

THOSE WHO RUN IN ANYTHING WON’T RUN IN JUST ANYTHING.

You’re a runner. The question isn’t if you’re going to run in nasty weather, it’s

how. Whether it’s through mud, wet grass or snow, GORE-TEX® products improve

performance and reduce discomfort by keeping your feet dry — guaranteed. It’s why

some of the world’s best running brands refuse to use anything else.

© 2011 W. L. Gore & Associates, Inc. GORE-TEX®, GTX®, GORE®, GUARANTEED TO KEEP YOU DRY® and designs are trademarks of W. L. Gore & Associates.All other trademarks and designs are property of their respective owners.

ggore-tex.com


FOOD & NUTRITION

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

As a certified fitness trainer and coach, I’ve reviewed my share offood journals over the years, ranging from obese and sedentaryclients to elite athletes and bodybuilders. The following is arecent submission that I received from a competitive femaleswimmer and distance runner.

Breakfast: Oatmeal with raisins and a glass of orange juice. Lunch:Salad (lettuce, tomato, carrots and celery) with low fat ranchdressing, a buttered roll and a glass of water. Dinner: Pasta withmushrooms, Alfredo sauce and a glass of white wine.

Since most of the foods listed are generally healthy, my problem withher menu has less to do with what she actually consumed than whatshe consistently omitted: protein! If your food diary looks anythinglike hers, then you too could be missing out on this key nutrient andstunting your progress.

Don’t worry, it’s not entirely your fault. Truth be told, most of us havean oversimplified working knowledge of the nutrients that we putinto our systems. Proteins are known for building muscle andcarbohydrates are known for providing energy, so bodybuildersshould eat protein and endurance athletes should eat carbs.The end, right?

In actuality, this school of thought couldn’t be any further from thetruth. Despite what Professor Atkins might say, a competitivebodybuilder can not merely load up on steak and bacon all day. As anathlete, you will need to consume more than just gel and granolaeach day if you seriously expect to light up the race course this year.

Most nutrition articles for endurance athletes solely focus on fruits,vegetables and carbohydrates and I agree that these are all essentialelements that you should incorporate into your daily routine. Whatmany of these articles tend to overlook however, is that proteins arealso extremely valuable for regulating your metabolic rate, loweringblood sugar levels, muscle repair and sustained energy.

Yes, you read that correctly. Proteins are also one of your energysources, but before you rip open that cottage cheese container, let mefirst provide a quick lesson on how this all works.

Through digestion, proteins are broken down to amino acids anddistributed throughout the body for growth and maintenance ofbody tissue. Excess amino acids not needed for these functions,however, are used as fuel, but only if an adequate amount ofcarbohydrates and essential fats have also been consumed tomeet energy demands.

PRO TEAM PROTEIN!IN DEFENSE OF THE FORGOTTEN NUTRIENT

EMSMultiple Locations

ems.com

REIConshohockenrei.com

National Sporting GoodsClarks Summit

nationalrunningcenter.com

Bryn Mawr Running StoreBryn Mawr

brynmawrrunningco.com

Elite Runners & WalkersMcKees Rockseliterunners.com

Philadelphia RunnerPhiladelphia

philadelphiarunner.com

City SportsMultiple Locationscitysports.com

Chester County Running Store

West Chesterrunccrs.com

The Sports AuthorityMultiple Locationssportsauthority.com

timex.com

Timex Ironman Global Trainer GPS Watch

Sponsored Editorial

TRAINING TOOLS

Is a GPS System in Your Future?Kevin Fonger

Nine years ago, I received a Timex Speed + Distance GPS system as a gi� . And for the

�rst six months, it simply sat on my bookshelf collecting dust. Being a long-time runner, I was skeptical about integrating this new piece of technology into my regimen. But a year a� erreceiving the watch, I began to train for the Los Angeles Marathon. I decided it would be the perfect opportunity to see what a GPS system could do for me.

First ImpressionsNow, I’m not one to run with headphones or other items. So wearing an arm band that houses a GPS unit took some getting used to. �e �rst time I ran with my GPS system, I kept looking at it each minute to see how far I had gone and how fast I was running. Before using the system, I had to use a treadmill to get that information. Of course, I only jumped on the treadmill when the weather forced me to take my running indoors.

Never a Dull MomentI assumed that the new-gadget excitement would wear o� over time — that my time and splits wouldn’t seem so important. Ironically, things didn’t play out quite as I expected. At the start of each run, I checked my watch for my pace. � is way, I could � gure out my real pace, adjust and turn on cruise control. As I progressed deeper into my marathon-training program, the distance of my long runs contin-ued to grow. My GPS system was incredibly helpful in keeping a steady pace.

Speed and DistanceWith regard to speed workouts, heading to the local high school track became a thing of the past. With a GPS system, you can run on any street or sidewalk, and know your distance and speed precisely. � is sure beats having to repeatedly run the same loop around the neighborhood or track to measure general run-ning progress.

When running my out-and-backs, I was able to run close to the exact mileage I needed on the way out. I also felt more comfortable exploring on my runs since I knew exactly how far I was going. Route variation is nice every once in a while. Do you travel? Being in a new place can throw you o� a little, and it’s nice to have a GPS system to measure your distance and speed. A� er three months of training for my � rst marathon, I was hooked. Running with a GPS

system not only helped me gauge distance, it also helped with my training runs.

A Coach on Your WristToday, most GPS systems don’t require an arm-mounted sensor. New technology has allowed the GPS signal to reside within the watch. New GPS watches also come with optional heart rate monitors and so� ware that can evaluate your training progress on a daily, weekly and monthly basis. Running with a GPS system lit-erally changed the way I train. If you’re looking to add a little more motivation and structure to your training, but don’t want a full-� edged coach, take a look at some of the GPS watches on the market. You won’t be sorry.

GPS watches range from $200-$400, and can be found at most specialty running stores, as well as larger sporting good stores.

ABOVE: Training with a GPS system can play a vital role in accomplishing goals and achieving success on race day.

Features to consider whenshopping for a GPS watch:- Battery life / rechargeable - Workout memory- Heart rate monitor compatible- Sync to computer (PC and/or Mac) - Split display to show desired metrics- Interval training (variable heart rate zones)- Route capture- Waypoint capture- Altitude sensor- Cross-functionality (i.e. bike computer)


FOOD & NUTRITION CONT’D

Proteins are vital for maintaining body tissue. Think of all of themiles you’ve ridden, swam or run last year and you can imagine thewear and tear that your body has endured during that time. You can’tkeep breaking those muscle fibers down without giving your body theadequate tools to rebuild them. You wouldn’t ignore that kind ofdamage to your bike and you wouldn’t do that to your car, so whywould you do that to your body?

You will only benefit from the sustainedenergy that protein provides if you havealso consumed an adequate amount ofcarbohydrates and essential fats.

Many endurance athletes mistakenlybelieve that they should consume as littlefood as possible each day so they canbecome lighter and faster. Thecounterpoint to this school of thought isthat it’s better to be lean and strong than tojust be light and emaciated. Trust me, thatextra strength is going to come in handywhen you encounter hills, start to fatigue,and as you charge towards the finish line!

So howmuch and how often should youconsume protein? Most researchrecommends a range of .55 grams perpound of body weight each day for femalesand .8 grams per pound of body weight eachday for males. For example, a 150lb athletewould require 80 to 120 grams of proteinper day (150 x .55 = 80 grams for females/150 x .8 = 120 grams for males). Of course,this is merely an estimate, so for morespecific guidance, you might want to consultwith a registered dietician or nutritionist.

Once you’ve determined your daily proteinrequirements however, you’ll want to spreadthose grams over 5 or 6 meals to beconsumed every two to three hours with anemphasis on breakfast and even moreimportantly, on your post workout meal.

A high quality protein shake within30 minutes of working out, followedby a balanced meal containing wholefoods within 90 minutes is ideal foroptimum recovery.

As you incorporate more protein into yourdiet, make sure to stay hydrated to avoidcramping. You may also want to forgo largequantities of protein on mornings beforeraces. For the rest of your meals, especiallyon training days, you should aim toincorporate all of the essential nutrients. Ifyou want to start taking your race times tothe next level this year, no longer can yousimply focus on fueling the tank withoutfirst making repairs to the engine!

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.

Time is only one dimension of the Timex® Ironman®

Global TrainerTM Bodylink® System with GPS Technology.

S Y N C I N G W I T HH E A R T R A T E A N D B I K ES E N S O R S L E T M E T R A C KT H E I N F O I N E E D .

A N A L Y Z I N G M Y W O R K O U TO N L I N E I S N O W T H EE A S I E S T P A R T O FM Y R O U T I N E .

T H E W A T E R R E S I S T A N C E

A N D I N D I G L O ® N I G H T - L I G H T

L E T M E T R A I N A N Y W H E R E

A T A N Y T I M E .

GPS M E A N S

R E A L - T I M E S P E E D ,

D I S T A N C E A N D P A C E .

WHO CARES WHATTIME IT IS.

™

©2011 Timex Group USA, Inc. TIMEX, TRIATHLON, GLOBAL TRAINER, BODYLINK, WHO CARES WHAT TIME IT IS and INDIGLO are trademarks of Timex Group B.V. and its subsidiaries. IRONMAN and M-DOT are registered trademarks of World Triathlon Corporation. SiRF and SiRF LOGO are registered trademark of SiRF Technology, Inc. SiRFstarIII is a trademark of SiRF Technology, Inc. ANT+ and the ANT+ Logo are trademarks of Dynastream Innovations, Inc.

CHRISTHOMASTIMEX MULTISPORTATHLETE

Powered By

Learn more and join the conversation at Facebook.com/TimexSports.

CHRISTHOMASTIMEX MULTISPORTATHLETE

OFFICIAL TIMING SPONSOR


LOCAL PROFILE

The bright lights beaming down onto the grand stand, the roaring of thecrowd, the pounding of hands on the boards, the whoosh of the bikes as theyfly by – this must be the scene from a cycling track in somewhere in France.

Or is it?

We here in the tri-state area are lucky enough to have our ownmagnificent velodrome, the Valley Preferred Cycling Center (VPCC), justan hour away from Philadelphia in the little town of Trexlertown, PA. Thistrack isn’t just your small town race circuit though. This track producedan astounding peloton of cycling superstars: 140 national champions,seven world champions, seven Olympians, and two Olympic medals – asilver and a gold.

You don’t have to be a track superstar to ride on this fabled track, though.In fact, a lot of the riders that made up those previous numbers startedtheir track career when they were first getting off of training wheels. TheValley Preferred Cycling Center has several different programs in place toencourage residents to take advantage of such a world-renowned trackthat exists in their own backyard.

With over three decades of history and experience, these programs ensurethat the participants in all programs will receive world-class training,regardless of age or ability level. Helmets and bikes are provided free ofcharge as well for all programs except for the PeeWee Pedalers program,which requires children bring their own bicycles. Having five differentprograms means there’s something for everyone, even the adults.

For the youngest of the crowd, the PeeWee Pedalers program is intendedfor 5 to 8 year olds who are able to ride without training wheels. Over thecourse of five Saturday-morning classes, children are taught the basics ofbicycle and helmet safety. They learn to ride through obstacles andeventually make their way to the banked surface of the track itself. Thecourse culminates with a ride under the lights on a Friday night at one ofthe World Series of Bicycling events.

For those too old for the PeeWee Pedalers, children ages 9 to 16 can takepart in the Red Robin Marty Nothstein Bicycle Racing League (BRL). TheBRL is offered in both the spring and fall, and follows a nine-week course.

Throughout the nine weeks, participants will learn track racing skillsand compete against each other in four teams. At the end of thecourse, the top racers in each category will compete against each other atthe BRL All Star Finals, which will be held on a Friday night during aWorld Series of Bicycling event.

The most popular program, the Air Products Developmental CyclingProgram, has graduated over 15,000 participants. This is the program thathas graduated many of the champions that came out of the ValleyPreferred Cycling Center, such as Marty Nothstein, Bobby Lea, BenBarczewski, Andy Lakatosh, the late Nicole Reinhart, and more. The AirProducts program is open to anybody 5 years and older, including adults.Each session lasts four weeks and is broken down into age and skill levelspecific categories, so that everybody is equal. Most classes meet duringthe week, however, adult classes are held on weekends. Top riders fromeach category and class will be invited to the Air Products Finals inAugust, and will race against each other to claim ultimate bragging rightsand the Air Products Champion jersey.

Interested in track racing but don’t want to dedicate the weeks requiredfor the Air Products program? Don’t worry, you’re covered. The Try theTrack! program meets three times a season for one four hour Sunday classat a time. Try the Track! is basically a condensed version of the AirProducts program. Most participants are active road riders looking formore and people who are curious about the world of track racing.

Finally, if your company could use some team-building through trackracing, the Corporate Challenge may be just what the HR departmentordered. Teams of 6 to 8 from your company meet once a week for fiveweeks and learn to work together as a track race team. After the five weektraining period, company teams go on to compete against othercompanies at a World Series of Cycling event.

Regardless of your age or experience level, the Valley Preferred CyclingCenter offers a program that can kick-start your or your child’s possibletrack racing career. For more information about the Valley PreferredCycling Center’s Community Programs, visit www.thevelodrome.com.

YOU NEED TO DO THIS!By Adam Bowers

Photoby

AnthonySkorochod


TRAINING

So referencing a shark movie may not be the best way to introduce aperspective switch on open water; however if you change what youpack and how you approach the water beyond the pool you can be theshark.Whether you want a faster swim split, a new endurancechallenge or a dolphin encounter before work, the source for all thatand more comes from combining the best practices of poolswimmers, lifeguards, marathon swimmers, surfers and paddlers.This season find room in your swim bag for some of the following:

Goggles –Maybe you set a record in the 50 free wearing Swedishgoggles, but if you are heading into the ocean, go bigger. You need tosee flags, buoys, boats, wildlife and waves, so look for something withan unrestricted field of vision like the new Vision XL from Barracudaor the Kayenne from Aqua Sphere.

Fins – Take a load off your shoulders, push the pace, or hang withyour faster training partners. Lifeguards do it, and so should you.Check out open water specific fins like those from DaFin used by theUS Lifeguard Association.www.dafin.com

Caps – If your head is comfortable, the rest of you body will be too.Wear two caps or use a thin neoprene cap under a brighter latex capto keep your head warm. Black may look cool, but in the open water,go bright and be seen.

Rescue Cans – Think of it as dragging that pool wall with youwherever you swim. Towing a rescue can makes you visible, keeps yousafe and could save others as well. Confidence comes from an abilityto push the pace for a few minutes and then knowing the “wall” isalways six feet away for a recovery before the next set.www.swimoutlet.com

I THINK YOU’RE GOING TO NEED A BIGGER BAGBy Bruckner Chase

Photos by Michelle Evans-Chase

Boards – Stand-Up Paddling, or “SUP,” is one of the fastest growingwater sports in the country and can give you access to water whereswimming won’t work. Prone paddling can also get you into the waterwith the added benefit of improving your swimming. Paddlingfocuses on the power part of your swimming stroke and can give youthe chance to go places and distances that swimming alone may notafford. Stealing from the land based “Ride & Ties” where two runnersshare one horse to cover long distances faster, two swimmers and oneboard can do the same thing. Spend an hour or so alternatingbetween swimming and paddling with a partner for an experienceyou just can’t get between lane lines.

Workouts – If every open water workout you do is like your long slowdistance run, then that is exactly how every open water race ortriathlon is going to go. The same workout you use in the pool canwork in the ocean. Replace “yards” with “stroke cycles” and don’t beafraid to swim faster. Every time your right hand hits the water is a“cycle,” or if you have the luxury of a marked open-water course, treatthe distance between buoys the same way you do the walls of the pool.

The bottom line is that once you leave the pool you are no longerlimited by a line on the bottom. Change how think and feel about thewater this year, and watch for a positive impact on land as well.

Watch for more information on ocean sports and open water trainingonline under our “Water” section at libertysportsmag.com

Arlington, VAOctober 30

Fredericksburg, VaMay 15

www.MarineMarathon.com

RUNRELAY

13.1

or

www.MarineMarathon.comYour Local Guide to Cycling, Running and Triathlon April/May 2011 25


SPORTS MEDICINE

The skeletal system is an amazing feat of biologicalengineering. Unfortunately, like many other structures, it isalso prone to breakdown andmechanical failure. Stressfractures are an unfortunate reality in the world ofendurance sports, especially in the lower extremities ofrunners. Running can result in forces applied to the boneand joints in excess of eight times an athlete’s body weight.Over extended periods of time, and without properrecovery between workouts, these forces can result in stressfractures,most commonly in the pelvis, leg, and foot.

Many people think of bones as the passive framework ofthe body. In reality, bones are dynamic and constantlychanging structures. On a daily basis, bones arerepairing microscopic damage that occurs as theresult of normal wear and tear. In an ideal situation, thedamage accumulated and the repairs made balanceeach other out. Stress fractures result when thisremodeling system becomes unbalanced. Simply put,damage outweighs repair.

The precipitating factors of stress fractures are multiple,but typically result from repetitive, high-impact activities,such as running- especially when there has been a suddenincrease in intensity, duration, or frequency of workoutswithout proper recovery. Training errors such as poorrunning mechanics, improper shoe selection, andmuscular fatigue can also predispose a runner to fractures.Each of these factors can cause excessive mechanical forcesto be concentrated at key locations in the lowerextremities, thereby exceeding the stress-bearing capacityof the bone. Other factors can also predispose an athlete tostress fractures. Hormonal and nutritional imbalances arethought to be responsible for the high rate of these injuriesfound in female athletes. This is often referred to as the“female athlete triad”: Eating disorder, disruption ofnormal menstrual cycles, and osteoporosis.

In the general athletic population, the incidence of stressfractures is reported to be around 1%, although in runnersit may be up to 20%. The tibia (shin) is the mostcommonly involved bone, while the bones of the footrepresented the next most common location. Stressfractures of the hip, although uncommon, are worth

STRESS FRACTURESIN ENDURANCEATHLETES:DIAGNOSIS &TREATMENTBrad J. Bernardini, MD, FAAOS


SPORTS MEDICINE CONT’D

special mention. Hip stress fractures representa “high risk” location for this injury as it caneasily progress to a complete fracture whichmay require surgery, potentially resultingin significant disability.

DiagnosisAn evaluation with a sports medicine specialistis beneficial in providing an early, accuratediagnosis, and is essential for avoidingcomplications and a prolonged delay of returnto competition. Symptoms are generallylocalized to the involved bone, are aggravatedby activity, and relieved by rest. Athletestypically describe a progressive increase in painthat becomes more severe and localized overtime. Eventually, the pain becomes severeenough to prevent continued participation insports.Many times the symptoms prevent theathlete from running, but will allow relativelypain free walking.

Bone tenderness is the most obvious finding onphysical examination. Superficial bones like theshin may also demonstrate local swelling or feelwarm to the touch. Bones that are close tojoints may demonstrate tenderness with gentlerange of motion.An evaluation of limbbiomechanics and gait analysis are alsoimportant in identifying any additional riskfactors such as muscular imbalance, limb lengthdiscrepancy, or excessive pronation.

Although a stress fracture is usually suspectedafter a thorough history and physicalexamination, imaging studies are typicallyrequired to confirm the diagnosis. PlainX-rays of the involved bone are many timesnegative in identifying the fracture in the first2-4 weeks. This is because bones do not showsigns of healing on an X-ray untilapproximately 4-6 weeks after the onset ofsymptoms, and even then, the findings may bevery subtle. In these cases, anMRI of theinvolved bone will usually provide early visualevidence of the fracture.MRI’s are moresensitive in the early phases, and have the abilityto show inflammation at the site of the fracturethat plain x-rays cannot see.

TreatmentOnce diagnosed, the first step in treating stressfractures is to identify the cause. Hormonalimbalances and nutritional issues must beresolved. Training and equipment errors shouldalso be addressed. Shoe selection, trainingconditions, workout intensity and volumeshould all be analyzed by an experiencedtrainer or coach.Most cases are directly related

to overuse and poor recovery. In these cases,strict avoidance of impact activity, dialing backyour workout schedule, and using non-impactcross-training exercises to maintain fitness isusually successful in allowing the body to heal.

Healing time is very dependent on the boneinvolved, but in most cases, six weeks of activitymodification is sufficient. There are now“anti-gravity” treadmills and aqua-therapy programsthat are designed specifically for the treatmentof stress fractures. Pneumatic bracing has alsoshown promise in returning athletes to sportfaster. Additionally, some“hard to treat”fractures may benefit from electrical orultrasound stimulation, which has been shownto speed healing by up to 20%.Very rarely dostress fractures go on to become surgicalproblems. However, in cases of misseddiagnosis, improper treatment, or fracturesinvolving “high risk”bones such as the hip, thecomplication rate may be higher.

In summary, stress fractures are caused byrepetitive overuse that exceeds the healingability of bone. Training errors are the mostcommon predisposing factors, althoughother factors such as hormonal andnutritional imbalances, poor equipment,and biomechanical abnormalities shouldnot be overlooked. Early diagnosis is keyfor a rapid return to sport, and generallytreatment involves little more than activitymodification. That being said, preventionis the best medicine. Give yourselfadequate rest and recovery time, and listen toyour body.Whatever your sport, have a greatseason, and stay healthy!

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.


Want to ride to the nations capital and help out twohomegrown charities at the same time? Now you have theopportunity. The second annual Ride of Dreams will take 12students from Neighborhood Bike Works program, a fewwomen from the Gearing-Up organization, and a few luckyadults for a 200 mile ride to Washington D.C. with a fifty mileadditional tour of D.C. on the last day.

The Neighborhood Bike Works (NBW) program works withyouth of underserved communities in Philadelphia andNorristown to develop educational, recreational and careeropportunities using the medium of the bicycle. NBW teachesstudents bicycle mechanic and career skills through thebuilding and maintenance of a bike they earn with sweatequity.

Gearing-Up! Serves women in transition from drug and alcoholabuse, domestic violence, and/or homelessness by providingthem with a bicycle for exercise, transportation, and personalgrowth. The women riding in the Ride of Dreams have earnedtheir bike along with students from NBW and throughcompleting the personal growth missions of the program.

This ride serves as a fundraiser for NBW, but is much morethan that. According to NBW Board Member HowardHochheiser, “the ride is about the experience for the kids, andthe community development along the way”. Last summer,the students rode from Philadelphia to Harrisburg and wereable to raise over $11,000 dollars to help NBW.

Many of the teenage members of the NBW group on this triphave never left Philadelphia or the region, so this is a brandnew experience for them. The students also help to buildcommunity relationships by visiting community centers andchurches along the way where they spread the good news ofthe NBW program and all that it does for the community.

The students on the bike tour are all members of the NBWrace team in conjunction with the Cadence Foundation. Thestudents fundraise, train, and ride to get ready for this longtrip. According to Gearing-Up coordinator Kristin Gavin,“…these kids really ride! The are able to put in hard dailymiles with a smile on their face.” The students on the ridethis year range in age from 13 through 17 years old with twoprogram graduates joining them for the event.

Besides the students riding, this ride is also a family affair.Some parents of the students provide support through drivingthe SAG wagon and helping the fundraising efforts of NBW.Organizers of this ride talk about the deep connectionstudents and adults feel after completing a ride such as this.They form a great bond through not only the miles on theroad, but also the pre ride planning and community outreach.

Registration for an additional 6-10 spots for adults will openin late march at the rideofdreams.org website. Therecommended fundraising level for an adult rider is $500. Ifyou are not able to make the ride, donations to NBW and theride of dreams are available on their respective websites.

Ride of Dreamsby Patrick Engleman

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.


Sunday, May 15, 2011 from 8:30 a.m. to 12:30 p.m.

Yoga on the Steps is an outdoorinteractive yoga class for people of all ages and skill levels! Join us on the steps of the PhiladelphiaMuseum of Art among hundreds of others in support of LivingBeyond Breast Cancer (LBBC).

You can help us reach our fundraising goal of $250,000 forLBBC's educational programs forwomen who are at all stages ofbreast cancer and their families.Participate as an individual or as part of a fundraising team.

Breathe, stretch and relax at LBBC's9th annual yoga fundraising event.Visit yogaonthesteps.org formore information and to register.

PARTICIPATE CONNECT SUPPORT

Talk to someone who knows what you're feeling.Call LBBC's Survivors' Helpline: 888.753.LBBC (5222)

354 West Lancaster Ave., Suite 224Haverford, PA 19041

Presented by:

Top PIcksBrooks Trance 10 WEIGHT Men’s 11.9 oz. | Women’s 10 oz.CATEGORY SupportPRICE $140

brooksrunning.com

The Brooks Trance 10 is a great option if you need support and want a nice, cushioned ride. Past versions of the Brooks Trance have provided a more rigid ride. But with changes and upgrades such as the injection of the Brooks DNA cushioning system, this shoe has a softer ride without sacrificed support. Brooks DNA is a gel-like material that works with all weights and foot types. It spans the entire shoe, from heel to toe. The Trance 10 midsole has a progressive diagonal roll bar that incorporates a lighter and softer EVA than previous models. Pair that with the Brooks DNA, and you get a soft ride and a supportive shoe.

New Balance Minimus MR10 WEIGHT Men’s 8.2 oz. | Women’s: 6.6 oz.CATEGORY MinimalistPRICE $100

newbalance.com

Introducing the New Balance Minimus MR10. While not a barefoot running shoe, this is a great compromise between barefoot shoes and traditional running shoes. What sets this shoe apart from your standard running shoe? It’s all in the heel-to-toe drop. In the Minimus MR10, the drop goes from 11mm in the heel to 7mm in the toe—that’s a 4mm drop (the standard drop in most running shoes is 12mm from heel to toe). If you’re looking to make the transition to barefoot running or simply want to increase your running efficiency, the New Balance Minimus line may be just what the running coach ordered.

Puma Faas 500 WEIGHT Men’s 9.4 oz. | Women’s 8.9 oz.CATEGORY Neutral PRICE $100

puma.com/running

The Puma Faas 500 was constructed with three categories in mind: rocker, flex and groove—all of which make up the BioRide Technology midsole. The rocker helps propel the foot in a forward motion (from heel to toe), the flex allows your foot to do a little more work with each foot strike, and the small grooves allow the shoe to contour the ground. The midsole has plenty of cushion on mid- to long-distance runs. But heavy pronators, beware. The shoe’s heel cup has no hard plastic for structure, although testers didn’t find this to be a problem while running. The rest of the shoe lacks the plastic or synthetic reinforcement that most running shoes have, but the Faas 500 held up surprisingly well. We were happy with the performance of the Puma Faas 500, and we recommend giving them a spin.

by Kevin Fonger

SPRING 2011

The popularity of barefoot running and minimalist footwear is on the rise. Runners and shoe companies alike are

reevaluating running form and running shoes. And many shoe manufacturers have reacted by making lighter shoes.

But, while lightweight running shoes are all the rage, they aren’t right for everyone. That’s why we’ve reviewed a mix of

minimalist, lightweight and traditional running shoes. Remember: Your ideal shoe depends on your running style and your

terrain of choice. So do your research, and make sure you try before you buy to make the most of your running adventures.

SPRING 2011

SPRING 2011

SPRING 2011

SHOE GUIDESHOE GUIDE


Neutral

adidas Supernova Glide 3WEIGHT Men’s 12.3 oz. | Women’s 10.9 oz.CATEGORY NeutralPRICE $105

adidas.com

The adidas Supernova Glide 3 is a neutral trainer that packs a punch when it comes to cushioning. The shoe features adiPRENE® in the heel for ample cushioning during heel strike, and adiPRENE® + in the forefoot region to provide a responsive and smooth toe push off. These trainers are rather rigid and encourage the heel-toe transition, so they may be a great selection for runners with a high arch, or for heavier runners craving cushion with added control. The Supernova Glide 3 offers mild support for runners with slight overpronation, thanks to the three-stripe midfoot wrap and beefy midsole on the inside of the shoe.

ECCO BIOM B 2.2WEIGHT Men’s 12 oz. | Women’s 8.8 oz.CATEGORY NeutralPRICE $195

eccousa.com

ECCO is known for making quality footwear. The BIOM B 2.2 has a tendon-like shank that spans the shoe and allows the foot to use its natural motion while running. It has a TPU/rubber outsole combined with a polyurethane midsole that gives the shoe structure and offers your foot anatomical support. The BIOM B 2.2 has a breathable mesh upper (they also offer a version made of Yak leather), which increases breathability and decreases weight. Although the BIOM B 2.2 does perform a little differently than most running shoes on the market, we don’t feel it constitutes a $195 price tag.

Mizuno Wave Rider 14WEIGHT Men’s 10.6 oz. | Women’s 9 oz.CATEGORY NeutralPRICE $100

mizunousa.com

The wave technology in the Mizuno Wave Rider 14 is consistent with previous models, allowing for a smooth heel-to-toe transition for neutral runners. The addition of AP+ to the entire midsole platform provides for a more cushioned ride, yet the weight is slightly less than its predecessor. The shoe is well-ventilated with a mesh outer. One of the newer technologies used in the Wave Rider 14 is the Dynamotion Fit—the padding and fabric surrounding the heel cup that keeps your foot in place while running, and keeps your heel in the shoe. We noticed a couple more changes in the Wave Rider 14. The new version has shaved off an ounce from the previous model, and testers found the toe box to be a tad narrower this time around. One of the best parts about the Mizuno Wave Rider 14 is the price. With so many shoes hitting the $150 mark, it’s nice to find a $100 shoe that doesn’t sacrifice quality.

Nike Lunar Elite +2WEIGHT Men’s 10 oz. | Women’s 8.2 oz.CATEGORY NeutralPRICE $100

nike.com

The Nike Lunar Elite +2 is lighter, better fitting, and more flexible than its predecessor. This cushiony shoe provides moderate support through Nike’s Dynamic Support, which adjusts for each individual foot strike. It’s best for mild pronators or supinators. An ultra-light nylon mesh (called Flywire) wraps around the foot for added stability. Our testers enjoyed running in the Nike Lunar Elite +2. And we recommend them for runners looking for a lightweight trainer.

Karhu Fast2 fulcrum_rideWEIGHT Men’s 10 oz. | Women’s 8.1 oz.CATEGORY Performance NeutralPRICE $130

karhu.com

The Karhu Fast2 fulcrum_ride is a performance neutral shoe designed for runners with efficient biomechanics, and features Karhu’s new mid fulcrum technology to guide the foot in a forward motion. The upper is made of a breathable mesh that’s sure to keep your foot well-ventilated and has a limited number of seams, thereby reducing shoe weight and blister potential. Except for a small patch of rubber, the toe box is made primarily of breathable mesh. We’d love to see a little more form and protection in the toe box. And while Karhu shoe technology makes sense on paper, we’re not sure the average runner will see a difference when comparing the FastÐ fulcrum_ride to other shoes on the market.

Asics Gel Speedstar 5WEIGHT Men’s 8.9 oz. | Women’s 7.3 oz.CATEGORY Lightweight TrainerPRICE $89

asicsamerica.com

The Asics Gel Speedstar 5 is a fast trainer for speed workouts, tempo runs and racing. The neutral shoe’s upper is made from a solid piece of polyurethane layered over mesh with hexagon-shaped cutouts. Despite the upper being 100-percent mesh, our testers didn’t find it all that breathable (even in cooler temps). These shoes have a close-to-ground feel, but still have a heel height of 21mm. The heel-to-forefoot drop is approximately 10mm, allowing for an easy heel-toe transition. The midsole features Asics’ lightest compound (Solyte EVA) for ample cushioning. The outsole is comprised of Asics’ High Abrasion Rubber in the heel region and DuraSponge in the forefoot area, creating a flexible shoe with a degree of springiness. With an $89 price tag and excellent performance, we think the Asics Gel Speedstar 5 is worth a trip to your local running store.

SPRING 2011

continuedSHOE GUIDESHOE GUIDE


Minimalist

Stability

Minimalist CushioningReebok Premier ZigflyWEIGHT Men’s 11 oz. | Women’s 9.2 oz.CATEGORY CushioningPRICE $100

reebok.com

Many running shoe companies are following the less-is-more trend. But Reebok is taking a different approach with ZigTech Technology. The Reebok Premier ZigFly is plush, snug and cushiony. There’s plenty of padding around the heel cup to keep your foot secure and comfortable. The inside of the shoe is almost seamless thanks to Reebok’s SmoothFit (similar to sealing tape). The upper is made up of an airy mesh that’s well-ventilated. So, whether you’re running in cool spring temperatures or during the hot summer, your feet should stay cool. Much of the Premier ZigFly’s outsole is a slick blown rubber. Reebok has added a sticky durable carbon rubber to the outsole for traction on almost any surface. Our testers admitted they were a little skeptical about Reebok ZigTech Technology’s unconventional appearance. But they were happy with the shoe’s performance.

K-Swiss Kwicky Blade LightWEIGHT Men’s 9.0 oz. | Women’s 8.0 oz. CATEGORY StabilityPRICE $130

kswiss.com

Introducing K-Swiss’ stability-specific running shoe with a triathlon focus. The K-Swiss Kwicky Blade Light has five drainage holes in the bottom of the shoe to keep water from building up. To prevent water from entering the shoe, there’s an Ion Hydro Phobic Mask that’s water-resistant. It does a great job at keeping small doses of water out. Since many triathletes prefer to run sockless, the K-Swiss Kwicky Blade Light has heat-welded seems to prevent friction points—thereby reducing blister possibility. These shoes feel light on your feet, comfortable and stable. If you’re a triathlete looking for some of the latest and greatest shoe technology, take a look at Kwicky Blade Light by K-Swiss.

Merrell BarefootWEIGHT Men’s 6.2 oz. | Women’s 4.7 oz.CATEGORY MinimalistPRICE $100-$110

merrell.com

Dreaming of barefoot shoes? The Merrell Barefoot line might be just what you’re looking for. The upper is made of a synthetic material blend that’s rough to the touch, but the upper interior is extremely smooth and comfortable. This is important for long runs since nearly all barefoot shoes are designed to be worn sans socks. To combat smell, Merrell included an Aegis anti-microbial footbed. The Merrell Barefoot line offers a generous toe box and narrow heel to allow your toes to splay while keeping the heel in place. The heel-to-toe drop is 0mm. The only odd feature is the additional rubber lugs beneath the front portion of your toes. Overall, testers liked running in this shoe a couple of times a week, but weren’t ready to make the complete transition to everyday barefoot training.

Pearl Izumi Streak IIWEIGHT Men’s 7.9 oz. | Women’s 6.8 oz. CATEGORY MinimalistPRICE $110

pearlizumi.com

The Peal Izumi Streak II is the perfect shoe for racing, speed training, or just transitioning to a shoe with a little less material. The shoe is extremely lightweight: Pearl Izumi knocked off a whole ounce from its 2010 Streak model! Testers immediately noticed the comfort and stability of the new low-profile Streak II. The forefoot was redesigned with Energy Foam to absorb shock and return the energy back to the runner to reduce fatigue. The first couple of times testers tried the Streak II, they noticed some aches and pains they didn’t encounter in traditional running shoes. But these pains subsided with time. This everyday performance shoe doesn’t sacrifice comfort or style, and is a nice option if you want to head in the minimalist or barefoot direction.

Saucony Progrid MirageWEIGHT Men’s 8.9 oz. | Women’s 7.9 oz. CATEGORY MinimalistPRICE $100

saucony.com

With its minimalist design, the Saucony Progrid Mirage is a nice option for speed workouts or those looking to shave off a little shoe weight. The shoe provides comfort and mild stability for those looking for a neutral to mild-pronation running shoe. The outsole is made of a blown-rubber material that’s lightweight, flexible and cushioned. The XT-900 carbon rubber outsole offers good traction without sacrificing durability. And the memory-foam heel pods provide heel pockets for a snug, comfortable fit that keeps your heel in place for a secure ride and blister prevention. Testers enjoyed the Progrid Mirage on short- to middle-distance runs, but found the shoe lacking on long training runs.

For more information about

the shoes included in this guide, or to find

the model that is best suited to your needs,

visit your local specialty running store.

Top PIcksBrooks Cascadia 6WEIGHT Men’s 11.2 oz. | Women’s 9.3 oz.PRICE $110

brooksrunning.com

Cascadia lovers, rejoice! Brooks has come out with its sixth version of the Cascadia and nailed it. The Brooks Cascadia is a favorite among many trail runners, so Brooks has to be careful with changes. Testers noticed the updated Cascadia 6 version has Brooks DNA from heel to toe. With Brooks DNA spanning the entire midsole, the Cascadia 6 offers a fluid and responsive ride. The shoe comes with bi-directional lugs that allow the shoe to grip going uphill, downhill, or from side to side. The toe box of the Cascadia 6 has a light rubber covering that helps keep water and mud out, while providing a bit of a toe guard. To accommodate runners with different sized feet, there is an adjustable piece of fabric on the upper that allows the lacing to expand and contract as needed. Overall, testers were extremely happy with the new Brooks Cascadia 6. We highly suggest it for faithful Cascadia lovers and those looking for a change.

Salomon XR CrossmaxWEIGHT Men’s 11.4 oz. | Women’s 9.3 oz.PRICE $130

salomon.com

Known for its solid line of trail running shoes, Salomon has come out with a hybrid trail running shoe that works on road and trail. Of course, a shoe that works well on pavement is typically not going to perform great on super technical trails. But if you know that before you make your purchase, you won’t be disappointed with the Salomon XR Crossmax. To adjust to running on hard concrete, Salomon has given the XR Crossmax a softer midsole. This is where setting appropriate expectations comes into play. A softer ride won’t always perform well on technical trails. But if you only run into a few rocks and ruts along the way, you should be in good shape. The outsole has a semi-aggressive lug system; to give the shoe a smooth road ride, Salomon couldn’t make the lugs too burly. To help the XR Crossmax adjust to different forefoot widths, Salomon equipped the outer with SensiFLEX — a rubber-like material that helps give the shoe some form, and also flexes as your foot expands on longer runs.

La Sportiva Crosslite 2.0WEIGHT Men’s 10.4 oz. | Women’s 8.3 oz.PRICE $100

sportiva.com

If you’re into running technical trails with rock, ruts, mud, ice, snow, or other gnarly obstacles, La Sportiva’s Crosslite 2.0 may be a gift straight from heaven. One of the features that sets the Crosslite 2.0 apart from many other trail running shoes on the market is its lug system. These lugs provide amazing traction on technical terrain. Testers tried to find terrain in the Rocky Mountains that would give this shoe a challenge, but couldn’t. The Crosslite 2.0 provided great stability and traction in snow, ice, mud, rocks, etc. The upper is made of a tightly woven mesh that keeps pretty much all debris out, while still allowing for breathability. To prevent dirt and debris from getting in near the tongue, La Sportiva used a flexible fabric that covers up to the top two lacing holes. The midsole of the La Sportiva Crosslite 2.0 is best for neutral runners, as there is no posting in this shoe. To allow for a small amount of stability, the shoes uses a small piece of hard plastic that wraps the shoe from the back of the heel to the midfoot.

by Kevin Fonger

As the days grow longer and the trails dry out, it’s time to lace up your trail shoes again. There’s just something about running on trails. It may take a little extra time to get there, but it’s almost always worth the wait.

We’ve seen a few different trends among trail running shoes for spring 2011. Many shoe manufacturers are shaving weight off their trail shoes. And there’s a growing trend in hybrid road/trail running shoes and trail running shoes with added stability. As trail running grows and runners change the way they run, manufacturers will continue to respond to customer request. And trail running shoes will continue to evolve.

2011 TRAIL

SHOE GUIDESHOE GUIDE

Patagonia SpecterWEIGHT Men’s 11.1 oz. | Women’s 8.6 oz.PRICE $130

patagonia.com

Continuing with the Patagonia tradition of simple styling and technical features, Patagonia presents the Specter trail running shoe. Although the Specter might look a little basic as far as its midsole and outer goes, don’t let that fool you. The technical features are there. The midsole of the Patagonia Specter is made of 20-percent recycled EVA and is 25 percent lighter than standard EVA. To keep rocks from pushing through the forefront EVA, there is a shock absorption plate that takes the brunt of the blow on rocky technical trails. The upper is made of 100-percent recycled polyester moisture-wicking mesh for breathability, and synthetic leather for form and durability. Along the inside of the mesh lining, there are fabric bands that give the upper additional structure. We give the green light to check out the Patagonia Specter.

Saucony Progrid PeregrineWEIGHT Men’s 9.1 oz. / Women’s 8.2 oz.PRICE $90

saucony.com

The Peregrine is an excellent choice for trail running enthusiasts who think less is more. It’s built on the same last as the popular Kinvara road running shoe, and features a 4mm heel drop. The multi-directional sticky lug pattern provided plenty of grip for product testers on technical and non-technical trails. And the Peregrine’s minimalist shoe design makes it ideal for light-on-the-feet types who like to hop from rock to rock on technical terrain. The low-profile design also features memory foam heel pods for customized cushioning. Although testers said the shoe wasn’t super cushiony, they also said it had a little more cushion than other minimalist shoes on the market. And while the shoe was well received by lighter weight runners, heavier runners wanted a little more support and cushioning.

Columbia Ravenous Stability Omni-TechWEIGHT Men’s 12.4 oz. | Women’s 10.8 oz.PRICE $110

columbia.com

An expansion of its ever-popular Ravenous trail running shoe, Columbia introduces the Did you like the Ravenous, but want a tad more stability? Columbia has responded to your request, and also added a waterproof layer. Testers found the shoe to have a ride similar to its neutral counterpart, but thought the Ravenous Stability was a little heavier and definitely offered more stability. The primary reason for the added weight is the waterproof layer called Omni-Tech. The stability comes from a denser EVA that keeps your foot from rolling in (for those with pronation problems). For traction, the Ravenous Stability has a multi-directional lug pattern that kept testers on their feet no matter what terrain they encountered. While testers had high hopes for the Ravenous Stability with Omni-Tech, they weren’t entirely thrilled with the changes to the Ravenous.

Montrail Rogue RacerWEIGHT Men’s 8.8 oz. | Women’s 7.4 oz.PRICE $110

montrail.com

Presenting the Montrail Rogue Racer, a lightweight trail running shoe that’s best for trail runners looking to shave weight and stay on less technical terrain. The Rogue Racer has a micro three-point lug system that helps shave weight, but sacrifices a bit of traction. This shoe comes with a lightweight shank that provides some foot protection. And, while testers did feel rocks from time to time, that’s to be expected with a lightweight trail running shoe. Product testers liked the look and feel of the Rogue Racer, but they felt it lacked enough traction to feel secure and stable on loose dirt.

New Balance 915WEIGHT Men’s 12.5 oz. | Women’s 9.1 oz.PRICE $125

newbalance.com

The New Balance 915 is a low-profile stability trail running shoe that’s excellent on fire roads or rocky, rutty technical terrain. New Balance’s Stabilcore puts this one in the stability category for trail shoes, and offers stiffer posting than traditional trail running shoes. But both neutral and pronating runners thought the shoe performed well. Looking for a low-cut running shoe? The 915 is just that. The heel cup stays low on your ankle, giving your foot a good sense of the terrain. And the tread system on the New Balance 915 gets the job done on pretty much every surface. To keep rocks from penetrating the midsole, New Balance used a reinforced plastic plate that works well on rocky technical trails. Testers would like to see a beefier toe guard. But, overall, the New Balance 915 is a good performer with a little added stability.



DOYLESTOWN DUATHLON

Johnny King-MarinoJohnny King-Marino

RUN 5KBIKE 30KRUN 5K

doylestowndu.comdoylestowndu.comREGISTER NOW

BUCKS COUNTY OPEN WATER SWIM CLINICS

Learn the Do’s and Don’t of open water swimming

Practice mass start, course sighting and dra� ing strategies for dealing with Practice mass start, course sighting and dra� ing strategies for dealing with the anxiety of swimming in open water, race jitters and race positioningthe anxiety of swimming in open water, race jitters and race positioning

Measured, marked .5 mile course

Coaches in the water guiding and providing instruction

Lifeguards positioned throughout the course

Certi� ed professional coaches and instructors

Optional ¼-mile, ½-mile and 1-mile simulated race courseOptional ¼-mile, ½-mile and 1-mile simulated race course

REGISTER NOW ! HighRoadCycles.comHighRoadCycles.com


March saw the sixth edition of the annual Philly Phlyercollegiate cycling race in Philadelphia as week three ofthe Eastern Collegiate Cycling Conference (ECCC) 2011spring road racing season, organized by the cyclingteams of Drexel University, Temple University, and theUniversity of Pennsylvania. The event featured its nowclassic circuit race and team time trial in West FairmountPark, as well as a new, wildly successful criterium on theTemple University campus, all made possible by supportfrom Temple University, Breakaway Bikes, Stuart LeonBicycle Crash Law, and Trophy Bikes.

With most of the longstanding organizational core unavailablefor the first time, the possibility existed that the 2011 editionwould not live up to the race's exceptionally high standard ofplanning and execution. However, all three teams pulledtogether in a true joint effort with many new leaders steppingforward. Among those were Charles Rumford (Drexel) as leadpromoter organizing the entire effort; Matt Furlow (UPenn) andRoss Marklein (UPenn) in the critical role of course marshalcoordinators; Sean Butler (Temple) and Charlie Zamastil(Temple) as criterium contacts; Tim Manzella (Drexel)managing finances; Anthony Altimore (UPenn) arranging hosthousing; and Brendan Diener (Drexel) and Jay Gurcsik(Temple) overseeing course setup and control for both days.

Early in the planning process, Joe Wentzell, owner and headcoach of Breakaway Bikes and strong supporter of theTemple and UPenn teams, pitched a proposal to host theweekend's criterium on Temple's campus. Also highly investedin that idea was Glenn Eck, Grounds Superintendent ofTemple University and member of Temple Cycling. Althoughhesitant to set aside the low cost, highly exciting andchallenging Philadelphia Naval Yard course the Phlyerestablished in 2010, the teams committed to moving the raceif feasible in order to gain significant university support andan exciting downtown venue.

Placed directly in the heart of campus around Main Square,the proposed course featured a lengthy 1.1 miles ofdowntown, urban racing, posing a number of challenges.However, together, Wentzell and Eck were able to leveragethe Bike Temple campus cycling advocacy coalition andassemble widespread support. Temple University's strongcommitment to promoting bicycle use on campus enabledthem to gather the necessary political and financial supportfor closing the roads and clearing parked vehicles tomake the new course viable.

Come race day, nature blessed those efforts with a slight chillbut sunshine and clear skies, a far cry from the feared rain orsnow. Racers from almost fifty schools descended on

by Joe Kopena

phillyphlyerBringing the EasternCollegiate CyclingConference to Philly


Philadelphia for the event, spanning the entire EasternConference range from Delaware to Maine, as well as anumber of out-of-conference teams from Maryland andVirgina. The final count was 380 student competitors, belowaverage for the Phlyer but in line with season participationdampened by the long, snow filled winter of limited riding.Last minute good weather and the Phlyer's ever-growingreputation, however, spurred non-collegiate entries, withalmost 150 local racers in the open team time trial andMen's category 3/4 circuit and criterium races. In addition,another 40 cyclists competed in the second BromptionFolding Bicycle National Championship, organized by TrophyBikes as a one-lap race of the circuit course.

Following an intensive week long effort to sweep away thewinter's debris and grit and a successful, months-long pushto enlist the substantial numbers of course marshalsrequired by the ambitious 6.2+ mile time trial and circuitcourses, riders in Saturday's events were treated to anexcellent day of racing on Fairmount Park's beautiful roadsaround Memorial Hall, Martin Luther King Drive, andStrawberry Mansion Bridge. The event’s execution wasexceptional and featured a notably low number of flats andcrashes on the course’s great combination of technicalcorners, climbs, and high speed sections.

Local racer highlights included Franklin & Marshall Collegefrom Lancaster, PA, stunning the field in the Men's A teamtime trial, besting the elite time trial specialists of theUniversity of Pennsylvania and Pennsylvania State Universityby a mere two seconds. Tri State Velo also nabbed first placein the open team time trial over a deep field of 17 local clubs.Both the Men's and Women's B circuit races were won byShippensburg University from central Pennsylvania andMillersville University from Lancaster, PA. The verycompetitive Men's 3/4 circuit race of over 75 starters waswon in a hotly contested field sprint by Mark Flis of HumanZoom. Finally, Aaron Ritz of Breakawaybikes.com/iFractal wonthe Brompton Folding Bicycle National Championship for thesecond year in a row.

Complementing a fantastic Saturday, Sunday's inauguralTemple University criterium was also a resounding success.An extraordinary effort from Temple University police andtowing cleared more than 65 cars off the course in the pre-dawn hours before the race. Temple grounds crews thenimmediately swept the course in rapid but intense fashion toprovide a completely clean, wide open course just in time.Despite the appearance of simplicity, the new campuscriterium produced uniformly excellent racing. High speedsand slight but deceptive inclines combined with sharp 90

Chris Hamlin (UVM), Charlie Zamastil (Temple), and Garrett Olson (Villanova) lead the Men's A crit up the front stretch.Photo by Rob Brothers


degree corners to produce highly dynamic racing, with anumber of significant breakaways in each race.

Local racer highlights included Bucknell University fromcentral Pennsylvania winning the Women's B race, whileMax Korus of the University of Pennsylvania made hisdebut for the season as the defending 2010 ECCCchampion and won the Men's A criterium in a close fieldsprint ahead of Robert Abramo from Villanova University inthird. Jimmy Guardino from Breakawaybikes.com/iFractalsealed his biggest win yet, taking the Men's 3/4 in adecisive solo breakaway. For the third week in a rowPennsylvania State University won the weekend overall,solidifying their lead in the 2011 ECCC standings.

In addition to a fantastic course, the new Temple criteriumproved an excellent venue, with many riders and spectatorswatching. Breakaway Bike's Temple campus shop trailerdid brisk service all day providing free fixes, while Richie'sDeli in the course interior literally sold out. Bike Templeand Bicycle Coalition of Philadelphia stands also attractedsteady attention for their cycling advocacy programs.

With so much excellent racing and activity, this year's PhillyPhlyer was one of the best editions in a growing history ofgreat events. The extraordinary debut of the Templecampus criterium only cemented the event's position as aleader in amateur race promotion in this region, having nowpioneered a number of highly successful and ambitiouscourses in and around Philadelphia.

Author Joe Kopena goes over the rules before the start of the women’s field.Photo by Robert Muller

Charles Rumford (Drexel), the lead race promoter.Photo by Rob Brothers


by Joe Kopena

Part of USA Cycling's Collegiate program, the EasternCollegiate Cycling Conference (ECCC) encompasses allschools from Delaware to Maine and is the leader of theeleven regional conferences. With nearly seventy schoolsand a thousand students competing each year in road,mountain bike, track, and cyclocross, the ECCC has by farthe most riders and extensive schedule of events,consistently holding 24% of the roughly 4200 USA CyclingCollegiate licenses sold annually, and racing every weekendin March and April and September to December.

The ECCC also hosts the largest collegiate races, many ofwhich are large by any race standards. The annualColumbia University Grant's Tomb criterium in New York Cityroutinely boasts 600 or more collegiate and non-collegiateracers. The largest collegiate fields ever held were alsoboth in the ECCC, with the 2007 Boston Beanpot and PhillyPhlyer hosting over 525 students, in addition to non-collegiate racers.

The conference also has substantial representation on theUSA Cycling Collegiate Board of Trustees, establishingnational collegiate directions. Many rules, policies, andinitiatives that begin in the ECCC eventually becomenational standards, such as the recent restriction againstaero equipment to lower team and rider costs.

Much of the ECCC's steady growth and development comesfrom that commitment to innovation and positive change incycling. As a sign of this, the previous president andcurrent vice president of USA Cycling's Board of Directors,Mark Abramson, hails from the ECCC, first as a rider fromTufts University, then as conference director.

One critical development pioneered in the ECCC is itsIntroduction to Bicycle Racing category, which features aunique format with half an hour of pre-race drills ordiscussions, followed by half a race held under controlled,coached conditions, and concluded by a second half heldas a traditional race but with coaches monitoring safety.This structure guarantees safe, educational, accessiblefirst race experiences for new riders and has been aremarkable success, greatly reducing the learning curveand boosting rider safety and quality.

Another important aspect of the conference is its focus on

ensuring high quality, equal opportunities for women racers.Women make up 20--25% of ECCC road race weekends,well above national averages, with each weekend typicallyhosting 75--100 competitors across its four womens’categories. In 2010, the conference also expanded itsWomen's Intro category to welcome new non-collegiatewomen racers as part of its continuing efforts to grow all ofwomen's cycling.

All of that activity is rooted in the collegiate cycling missionof developing team oriented, low cost bicycle racing forstudents of all riding abilities. Each racer in the EasternConference is a full time student, from wide-eyed freshmento veteran graduate students, ranging from completebeginners to seasoned elite riders. Current top women'srider Anna McLoon, for example, balances racing andvolunteering in the ECCC alongside professional racing aswell as completing her PhD in microbiology from HarvardUniversity.

The conference also highly values leadership development:Every team is organized as a club sport and student run, asare all of the conference's road and mountain bike events.The ECCC's excellent promoters routinely put on some ofthe most ambitious events in the region under extremelytight budgets; registration fees are capped at just $15.Similarly, all teams must organize and fundraise to managesignificant travel logistics and expenses; most spend twonights away and drive ten hours or more on average eachweekend.

That collegiate approach to management also extends toconference leadership, all of whom are volunteers.Conference Director Joe Kopena is a computer science PhDstudent at Drexel University in Philadelphia. AssistantDirector Caitlin Thompson teaches mathematics at theScience Leadership Academy public high school inPhiladelphia. Assistant Director and Mountain Bike SeasonCoordinator Ian Sullivan is a full time student at theVermont Law School. Road Season Coordinator AlanAtwood is widely known in the region for his extensiveofficiating and road, track, and cyclocross race promotion.

More information on the conference is available on itswebsite: collegiatecycling.org/eccc

Photoby

Rob

Brothers


If you build it they will come. The phrase is ripped right off thesilver screen, but appies directly to the Ray’s Mountain BikePark. If you travel in the mountain bike circles, you would haveheard of this magical place in a far off but not so magical landof Cleveland, OH.

Ray’s bike park is that- It is just magical. The former WWIIparachute warehouse was purchased by long-time mountainbiker Ray Petro and turned into a one hundred thousandsquare foot mountain biking palace.

This warehouse, complete with a jump room, foam pit, pumptrack, cross country loop, skinnies, and drops also offersriders the chance to advance their skill with leveled rooms forall types of riders.

The beginner room is a great place to start a warm up withskinnies to practice on that are only a few inches off theground. The room also has some ramps and obstacles thatwill still give you a thrill, but will keep you close to the ground.There is even a decent climb-to and drop-in from the ceiling!Part of the cross-country loop also comes through thebeginner room.

The larger room is split off into an intermediate section withhigher, more complicated skinnies, a pump track, and a jumpline that will keep you entertained all day long. The otherparts of the main room are the expert skinnies and obstaclescomplete with teeter totters, sliding ramps, rock gardens, anddrops that will make any rider think twice about the waiverthey signed. The last two parts of the main room consists of

one room with half pipe style ramps and a foam pit while theother room has more of a street feel.

Interlaced through the park is a jump line that has a half bowlturnaround point that is fifteen feet in the air! With ridersskying into this section and then making the large bermedturn you will find many spectators hang out there and justwatch everyone ride.

There is an entirely separate room of the park, which is alarge jump room. The jumps almost totally fill the room, withsome of them causing a rider to skim the ceiling. There is asteep drop-in ramp to make sure you have the speed to getthrough any of the three available lines.

The last part of the facility is the cross-country loop, which willmake any rider love life. You think that you can’t get a goodcross-country ride indoors? You have not ridden this course. Afew turns of this will feel like an hour or two out in the woods.The temperature change, challenging terrain, leg-bustingclimbs, twists, and turns make you fully rely on your senses.

When you are whipped and cannot ride any longer, Ray’s has alounge area with a full shop, fireplaces, and a DIY tool stand.

The park is not just for hucksters and everyone there isgenerally very relaxed. The park does get busy mid day on theweekends, but that makes for a perfect rest time. The parkhas pad, helmet, bike, and even GO Pro camera rentals. Two-day weekend passes are $40, which gets you over 12 hoursof ride time each day. For a seven-hour car ride, you getsomething pretty good!

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:

• Personalized Training Programs • Cardio-Pulmonary Exercise Testing• VO2 Max Testing • Lactate Threshold Testing • Spirometry Testing

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

ThePerformanceLabNJ.com | 1-800-321-9999 | 2005 Route 70 E, Cherry Hill, NJ 08003

ADVENTURE RACING

EVENTS

April4/16 The Savage Adventure Race. PA.goalsara.org

4/17 The Classic Harley-DavidsonCushion Peak Adventure Race. PA.makebreak.com

4/30 Metro Dash. NJ. metrodash.com

4/30 Yough Xtreme A.R. PA.americanadventuresports.com

May5/14 The Cradle of Liberty. PA.goalsara.org

5/14 Jerry Hanclich Pinelands Triple. NJ.shorecycleclub.org

CYCLING

EVENTS

Cycling - Mountain and Cross

OngoingFeb-Dec. Bikesport WednesdayEvening Dinner Ride. 5:30 PM.Lower Perkiomen Valley Park,Oaks, PA. bikesportbikes.com

Feb-Dec. Bikesport Mountain BikeRide. 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

April4/2 PAValleys.com MASS Team Relay PA.PA. masuperseries.com

4/10 Bike Line Race at Fair Hill. MD.masuperseries.com

4/16 PMBA’s 5th Annual Rally in theValley. PA. phillymtb.org

4/16 Tour de Tykes. PA.masuperseries.com

4/16 Chester County Bicycles GrandOpening Mountain Bike Ride. PA.ccbicycles.com

4/23 Easter Egg Enduro. PA.fastforwardracingproductions.com

May5/1 Andrew Mein’s Excellent Adventureat Granogue. DE. masuperseries.com

5/1 Michaux Maximus. PA.gettysburgbmx.ipower.com/michaux

5/1 Wawayanda Spring Cleaning. NJ.h2hrace.com

5/7 On the Rocks at French Creek. PA.masuperseries.com

5/22 Greenbrier Challenge MTBRace. MD. potomacvelo.com

5/29-6/4 The Transylvania Epic.PA. tsepic.com

Cycling - Road

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

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

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

Feb-Oct. Bikesport Fast-paced RoadBike Ride. Sun 9 AMbikesportbikes.com

Feb-Dec. Bikesport Free Fix-a-flatClinic. 1st Sat, 9:30 AM.bikesportbikes.com

Feb-Dec. Bikesport Friday MorningRoad Bike Ride for Women.Fri 10 AM. 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, Philadelphia,PA. cadencecycling.com

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

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

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

Dec-Jan. Highroad Cycles GroupRides. Sat 9 AM. Doylestown andWayne. PA. highroadcycles.com

Feb-Dec. High Roads 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:Start times vary. Sat & Sun.Northwest Philly.phillybikeclub.org

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

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

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

April4/2 Cadence EP Group Ride. PA.cadencecycling.com

4/2 Fools Classic. PA. foolsclassic.com

4/2 Salisbury Road Race. PA.proamcycling.com

4/3 Cranbury 200k. NJ. njrando.com

4/9 Martins Corner Road Race. NJ.roadcyclingleague.com

4/14-17 Cadence's West VirginiaTeam Cycling Camp. WV.cadencecycling.com

4/17 Girls with Gears: A Women'sCycling Event. PA. carolforheart.org

4/23 Farmersville Road Race. PA.proamcycling.com

4/23 Fleche Buffoon. PA.flechebuffoon.com

4/23 Princeton 200k. NJ. njrando.com

4/30 State Police Benefit Bicycle Ride.PA. pspbenefitride.com

4/30-5/1 Tour de Ephrata Stage Race.PA. roadcyclingleague.com

May5/7 Cadence EP Group Ride. PA.cadencecycling.com

5/7 Turkey Hill. PA. pacycling.org

5/7 Valley Preferred Cycling SpringFlea Market. PA. thevelodrome.com

5/13-15 Bicycle Club of Philadelphia'sSpring-n2-Cycling Weekend. PA.phillybikeclub.org

5/14 Dan Spencer Memorial Road Race.PA. pacycling.org

5/14 Need To Feed Bike Ride. PA.cpwchurch.org

5/14 Princeton 300k. NJ. njrando.com

5/14 Smoketown Airport Criterium. PA.pa.christiancycling.com

CALENDAR OF EVENTS

SPONSORED BY

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

www.theperformancelabnj.com


5/14 Tour De Cure Newark. NJ.tour.diabetes.org

5/15 Bike MS Crankin for Cure. DE.bikeded.nationalmssociety.org

5/18 2011 Ride of Silence Philadelphia.PA. rideofsilence.org

5/18 2011 Ride of Silence Trappe.PA. bikesportbikes.com

5/18-22 Cadence's Tour of CaliforniaCamp. CA. cadencecycling.com

5/20-22 Wilmington Grand Prix. DE.wilmgrandprix.com

5/21 75 Miles of Mon-Tour 2011. PA.montour75.com

5/21 Bike MS Coast the Coast Ride. NJ.bikenjm.nationalMSsociety.org

5/21 Oxford Road Race. PA.roadcyclingleague.com

5/22 Bike MS Coast the Coast Ride. NJ.bikenjm.nationalMSsociety.org

5/22 Bloomsburg Town Park Criterium.PA. pacycling.org

5/22 Jersey Shore Time Trial. NJ.jsmultisport.com

5/27 Manville Madness. PA.tourofsomerville.org

5/28 Hightstown 400k. NJ.njrando.com

5/28 NEPA Tunkhannock Criterium. PA.pacycling.org

5/28 Saturday Classic. NJ.tourofsomerville.org

5/29 NEPA Clarks Summit Criterium.PA. pacycling.org

5/29 Sunday's Bound Brook Criterium.NJ. tourofsomerville.org

5/30 Monday's Tour of Somerville. NJ.tourofsomerville.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

April

4/10 Tri for Life. PA.hempfieldtriclub.blogspot.com/p/tri-for-life.html

4/17 Hibernia Off-Road Duathlon. PA.mid-atlanticevents.com

4/17 Riverwinds Triathlon, Duathlon,Aquabike & Kids Race. NJ.imathlete.com/events/RiverWindsTriathlon2011

4/17 Upper Main Line YMCA Triathlon.PA. umly.org/tri

May5/1 Bassman Half Distance Triathlon.NJ. citytri.com

5/1 Bassman Sprint Distance Triathlon.NJ. citytri.com

5/1 Indian Valley Y Youth Triathlon.PA. piranha-sports.com

5/1 Nanticoke River Swim & Triathlon.MD. nanticokeriverswimandtri.com

5/7 LCCM Duathlon. PA.lccm.us/index.cfm/fuseaction/events.duathlon

5/7 NJ Devilman Triathlon. NJ.piranha-sports.com

5/7-8 Spring Poconos TriathlonCamp: Racing Technique & Strength.PA. cadencecycling.com

4/9 Doylestown Duathlon. PA.doylestowndu.com

5/14 Tri Rock Annapolis. MD.trirock.competitor.com

5/14-15 Jersey Shore Kick-off SprintTriathlon. NJ. jsmultisport.com

5/15 Cascade Lake Triathlon &Duathlon. MD. piranha-sports.com

5/15 Patanella's King of the Hill OffRoad Triathlon/Duathlon. NJ.greenbrookracing.com

5/15 Red Bank Triathlon and Aquabike.NJ. raceforum.com/RedBank

5/21 Got the Nerve Triathlon. PA.getupandmove.org

5/21-22 Jerseyman Triathlon Festival.NJ. paceracing.org

5/22 Escape from Fort DelawareTriathlon. DE. piranha-sports.com

5/22 KidzTri3 Youth Triathlon Series. PA.kidztri3.com

5/25 Mid-Atlantic Multisport OpenWater Swim Clinic. PA.midatlanticmultisport.com

5/27 Lake Placid Training Camp. NY.toddwileysports.com

5/28 Hammonton RecreationDepartment Sprint Triathlon &Duathlon NJ. dqtridu.com

5/28 Tri for Our Veterans IV NJ.piranha-sports.com

5/30 Cheap, Fast & Not-So-Easy SprintTriathlon. NJ. jsmultisport.com


10% off your meal when youshow your number on race day!Located at the 20 mile marker of the Philadelphia Marathon

215.487.2663 www.lebusmanayunk.com

RUNNING?

ROWING?

TRI-ING?

Apr 23 Easter Egg Enduro

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

There are many morerides and races with

details online atlibertysportsmag.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 MawrRunning 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

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

April4/1 First Annual Manayunk Fools Run.NJ. manayunkfoolsrun.com

4/2 13th Annual Building Tomorrows 5K.NJ. oymp.net

4/2 9th Connie Dietrich Memorial 5k &Kiddie Run. DE. races2run.com

4/2 Brave the Race 5k/10k. PA.thebraverace.com

4/2 Inaugural Optimum Health Group5k. DE. races2run.com

4/2 Kutztown Fool's Run. PA.kutztownfoolsrun.com

4/2 Lost Brook Trail Race. NJ.lostbrookrun.com

4/2 Pump & Run. NJ.hobokenpumpandrun.com

4/2 Tyler Arboretum 10k Trail Run. PA.tylertrailrun.com

4/3 2011 Kevin Cain Make My Day 5k.PA. kevincain.org

4/3 April Fools' Run. NJ. acmarathon.org

4/3 Bucks County Half Marathon. PA.buckscountymarathon.com

4/3 Inaugural Back on Your Feet 5k. DE.races2run.com

4/6 2nd DVRTF One Step at a Time 5k.DE. races2run.com

4/7 2nd No Heart Left Behind. DE.races2run.com

4/7 Inaugural Thin Mint 5k. DE.races2run.com

4/9 15th Annual Gloucester TwpScholarship Run-2011. NJ. lin-mark.com

4/9 Essential2Life 5k. NJ.oymp.net/Raceinfo/Essential.htm

4/9 Garden Spot Village 2011Marathon. PA.GardenSpotVillageMarathon.org

4/9 Inaugural Coach Andy Talley BoneMarrow Foundation 5k run/walk. PA.races2run.com

4/9 Inaugural Race Judicata 5k run walk.DE. races2run.com

4/9 Ridley Run. PA. cyedc.org

4/9 Stroehmann Bakeries Walk/RunAgainst Hunger. PA. hungercoalition.org

4/9 Trot for Trykes 10k. PA.cindymiles.com

4/10 2nd Annual Prompt & Play 5k runwalk. DE. races2run.com

4/10 3rd Annual Run Over Violence 5k.NJ. riderrunners.webs.com

4/10 3rd Annual UNIVEST CAPITAL Inc5K. PA. uc5k.com

4/10 4th Annual Cheltenham Phys Ed 5k-The Run for Jake. PA. runforjake.com

4/10 7th Annual Amy's Fund 5K Run &Fun Walk for Cervical Cancer. PA.amysfund.org

4/10 Emmaus 4 Mile Classic. PA. lvrr.org

4/10 Five & Dime 5 Mile & 10 Milerace. PA. pretzelcitysports.com

4/10 Legs Against Arms 5K. PA.legsagainstarms.org

4/10 MAPS Walk & Seashore GardensLiving Center 5K Run. NJ.seashoregardens.org

4/10 RACC 5k Run. PA.pretzelcitysports.com

4/14 11th Annual ThinkFirst 5KRun/Walk & Children's 1K Fun Run. DE.christianacare.org

4/16 2011 5K Run for Clean Air. PA.5KRunforCleanAir.org

4/16 29th Flower Market 5k run walk.DE. races2run.com

4/16 2nd Stepping Out to CureScleroderma 5k Run/Walk & One mile funwalk. DE. races2run.com

4/16 7th Henry C. Conrad School ofScience 5k. DE. races2run.com

4/16 9th Annual Red Cross Walk andRun to Save Lives. PA. redcross-philly.org

4/16 Asbury Park Half Marathon. NJ.runapalooza.org

4/16 BPW Wellness 5k Run/Walk. PA.pretzelcitysports.com

4/16 Gener8tion Run. PA.generationrun.com

4/16 Jersey Shore Relay Marathon. NJ.runapalooza.org

4/17 14th Annual Miles for Matheny 5k.NJ. milesformatheny.org

4/17 2nd Annual Race to Give Back 5k.DE. races2run.com

4/17 Hibernia 5k Trail Run. PA. mid-atlanticevents.com

4/17 Sweat For a Net 5K Run. NJ.sweatforanet.com

4/17 Unite Half Marathon. NJ.unite.cgiracing.com

4/17 Valley Forge Revolutionary 5 MileRun. PA. revolutionaryrun.org

4/21 Third Thirsty Thursday Evening 5k.PA. pretzelcitysports.com


4/23 22nd Ronald McDonald House ofDE. 5k. DE. races2run.com

4/23 4th Annual NBD 5K Run For LifeBenefitting SIDS. NJ. NBD5K.com

4/23 Mt Penn Mudfest 15k Trail Run. PA.pretzelcitysports.com

4/23 Narberth Cystic Fibrosis Run. PA.narberthrun.com

4/28 UCP Life Without Limits 5KWalk/Run PA. ucpphila.org

4/29-30 American Odyssey Relay PA.americanodysseyrelay.com

4/30 2ndAnnual Covenant WealthStrategies Run Walk 5k for Kids DE.races2run.com

4/30 5th Annual Pat Pack 5k. PA.patpack5k.org

4/30 Muddy Marathon. NJ.njtrailseries.com

4/30 Run for Aaron 5k and 1 Mile Walk.NJ. runforaaron.com

4/30 Trail Triple Crown 10k Run. DE.triplecrowntrailrun.org

May5/1 12th Annual Our House 5-Milr.NJ. oymp.net

5/1 7th DOCF Teal Ribbon 5K Run/Walkto Fight Ovarian Cancer 5k. DE.races2run.com

5/1 Blue Cross Broad Street Run. PA.broadstreetrun.com

5/1 Freedom Steps 5k. PA.freedomsteps5k.com

5/1 Gettysburg North-South Marathon.PA. gettysburgnorthsouthmarathon.com

5/1 New Jersey Marathon and Festival.NJ. njmarathon.org

5/1 St. Luke's Half Marathon, 5K, 1.5Mile Fun Walk, & Kid's Race. PA.lehighvalleyhalfmarathon.com

5/4 Kick-Off for Galloway Half & FullMarathon Training Program. PA.jeffgalloway.com

5/7 15th Race Against Domestic Violence5k. DE. races2run.com

5/7 5K Run/Walk for a Cure ofChildhood Alzheimer's. PA.raceforadam.org

5/7 Delaware County Suicide Prevention& Awareness 5k Run & Walk. PA.delcosuicideprevention.org

5/7 Frederick Running Festival. MD.frederickrunfest.com

5/7 Freedom Valley Survive the 5k Run.PA. pretzelcitysports.com

5/7 Rivertown Marathon & HalfMarathon. PA. rtmarathon.com

5/7 The First Tee of Delaware PreMother's Day 5K for Healthy Families. DE.races2run.com

5/7 The Town Square 5k. PA.pretzelcitysports.com

5/7 University City 5K Run. PA.drexel.edu/alumni/weekend_5k.asp

5/7 Xterra Trail Run Pocono Series Race#1. PA. wilkesbarreracing.com

5/8 3rd Mom's on a Mission 5k. DE.races2run.com

5/13-15 3 Days at the Fair. NJ.njtrailseries.com

5/14 Broad Street ReRun 5 Mile Run. PA.broadstreetrerun.com

5/14 Dark & Dirty 6.66 Mile NighttimeTrail Run. PA. pretzelcitysports.com

5/14 Need to Feed 5k. PA.cpwchurch.org/need-to-feed-event/need-to-feed-5k

5/15 Haddon Glen Swim Club 5k. NJ.lmsports.com

5/15 2011 Delaware Marathon. DE.delawaremarathon.org

5/15 Bob Potts Heritage Rail TrailMarathon & 5k. PA. pretzelcitysports.com

5/15 Philadelphia Bar Association 5KRun/Walk. PA. charityrun2011.com

5/15 Pocono Marathon. PA.poconomarathon.org

5/18 5th Kids Kickin' Cancer 5k runwalk. DE. races2run.com

5/19 Third Thirsty Thursday Evening 5k.PA. pretzelcitysports.com

5/21 10th Annual Victory Run. PA.berwynveteransmemorial.com

5/21 3rd Annual Hear We Go 5KRun/Walk. DE.medsci.udel.edu/cpass/events.html

5/21 5th ANNUAL WALK n' ROLL. NJ.oymp.net

5/21 Freedom from Seizures 5k run -walk. DE. races2run.com

5/21 Pennsylvania Wilds Relay. PA.pawildsrelay.com

5/21 Xterra Trail Run Pocono Series Race#2. PA. wilkesbarreracing.com

5/22 11th Annual Run For Rachel. NJ.oymp.net

5/22 3rd Race For A Better Delaware -First In Service 5k. DE. races2run.com

5/22 9th Annual Run for ALD. NJ.run4ald.org

5/22 Dirty German Endurance Fest. PA.uberendurancesports.com

5/22 Hair of the Dog 5K. NJ.hairofthedog5k.com

5/22 ODDyssey Half Marathon. PA.ODDysseyHalfMarathon.com

5/25 XTERRA Warwick Park Ruckus 5KTrail Run. PA. mid-atlanticevents.com

5/28 3rd Run for Kay's Kamp 5k. DE.races2run.com

5/28 Coopersburg 5K and Kids' FunRun, Health & Wellness Expo. PA.coopersburg.org

5/29 Charlie Horse Half Marathon TrailRace. PA. pagodapacers.com

5/29 MASSER 5 Miler. DE.seashorestriders.com

5/30 2nd Annual Run for the Ages 5k.DE. races2run.com

5/31 Tuesday in the Park 5k Series. PA.runccrs.com


Bridgeton Exchange Club Sunset Challenge

Olympic 1 mile S, 25 mile B, 10k RSprint ¼ mile S, 13 mile B, 5k RDu 2 mile R, 13 mile B, 5k RAqua bike Olympic & Sprint

Prize $ $

st nd rdDu – 1 , 2 , 3

st nd rdOlympic – 1 , 2 , 3st nd rdSprint 1 , 2 , 3–

For Info Email: [email protected]

Register online www.lin-mark.com

Awards Post Race Pasta Lunch

Sanctioned Event

Find more runs atlibertysportsmag.com


CHOICE GEAR

Fi'zi:k Cyrano SeatpostBy Laurence KellyThere’s really no great reason to get into a discussion over a seatpost. Itcould be machined really well, and end up beautiful for the care that wentinto it. Maybe it’s light, and absorbs vibration. Any way you look at it,we’re not talking about the sexiest part of a bike. It’s a seatpost. Does ithold my saddle up? Check.Will it stay in one piece when my skinnybutt lands on it? Check. Does the color accent the highlights on mygorgeous steed? Check.

This is how I thought until I got the Fi'zi:k Cyrano post into my hands.This little baby has a mount that makes me want to buy new saddles, justso I can mount them. It features a wheel you can hand crank for a quickmount. Once you figure out where you want it, bust out your allenwrench and make a commitment. Oh, I think my saddle is a third of amillimeter too far forward, better adjust it. Nope that’s not it, betteradjust it. This comes from somebody that hates fooling around withsaddles. Hates it. I’d rather practice multiplication problems in the rainwhile listening to Kid ‘N Play.

Other features, like the height marker ring, the ability to mount standard7mm round rails as well as rails with oval cross section up to 10.3mmheight, are great; but the quick mounting wins in my book. Oh, and thisseatpost is damn sexy.www.fizik.com


Kryptonite SkinsBy Laurence KellyIf you have ever noticed a fixie secured by a small,orange and black lock, you can probably bet it wasthe Kryptonite Evolution Mini-5. This 5-inchshackle u-lock has been the gold standard for bikemessengers for some time. That’s with good reason-The lock is tough as nails, yet light as a feather.Throw it in your belt, and head out for a beer, you’llforget it’s there. Put it in your shoulder bag, and gofor some groceries, you’ll love the space it doesn’ttake up. The Mini-5 includes three keys (one dou-bles a flashlight), and a frame mount.

Kryptonite is offering a new twist on this old fa-vorite. Skins! That’s right, stop accidentally grabbing your roommate's lock, only to bein a jam when you get to your chosen parking meter. Now you can personalize yourlock. Make it one color, two-tone, striped or anything in between. The Color Skin Kitincludes shackle and crossbar covers along with dustcover parts. They are offered infive colors - pink, purple, blue, red and white. Go ahead, decorate your lock for your fa-vorite holiday, we won’t judge.www.kryptonite.com

Carb BOOMBy Nathan BakerThere are a lot of energy gelsout there. A lot. Most of themdo what they claim. Most ofthem are edible, but also farfrom delectable. No energy gel isgoing to change the world, andif you find one that does, you’llprobably find the WADA onyour doorstep in no time.

In most regards, Carb BOOM is just another sports gel. I’ll be honest. It costs the sameas the others. It works as well as the others. It won’t give me Ryan Hall speed or aMacca tan. It tastes good, but I won’t serve it to my family at our annual Baker FamilyBanjo & Lebanon BalognaWeekend. It doesn’t come in any awesome flavors likePeanut Butter Bacon or Bacon Bacon, but the flavors it does come in- Strawberry Kiwi,Apple Cinnamon, and a few others that would work just as well as scented candles- arecertainly palatable.

So Carb BOOM isn’t so noteworthy as a revolution- moreover, it is noteworthy as adevolution. Carb BOOM does the same job as everybody else, but with a muchsimpler, devolved ingredient list, which includes real fruit purees and no refined sugarsor artificial sweeteners, colors, or flavors.

Thanks to the simple approach to ingredients, Carb BOOM has become wildly popularamong athletes who get stomach issues from the other popular gels. That’s where thestuff really shines. If you are an athlete whose stomach is sensitive to the other energygels on the market, you should take an honest look at this stuff. It works, it tastesdecent, and it may not upset your stomach. It is also naturally gluten-free and vegan,and each packet has only 2-4 grams of simple sugars.

Carb BOOM isn’t going to change the world, but for the hundreds of thousands ofathletes with upset stomachs full of energy gels, it may make reaching the finish line alittle more enjoyable.www.carbboom.com


CHOICE GEAR

2011 Raleigh PrestigeBy Adam BowersFive years ago if you were to tell me I’d be reviewing a $3,000 Raleighbike, I’d say you were out of your mind. A $3,000 Trek, Cannondale,or Specialized – sure, those are definitely something I could wrap mymind around. But a Raleigh – for 3 grand? – no way.Well, I’m writingthis review a changed man. This is more than just another bike review;this is a history lesson as well. I can now tell you why a $3,000 Raleighbike is completely worth it.

Raleigh’s history is quite a confusing one – many mergers, namechanges, and brand acquisitions. This is perhaps why my and others’first impression of Raleigh bikes is that Raleigh bikes are just massproduced big-box store bikes. And in reality, that is sort of the truth. Asit turns out, the Raleigh brand name was purchased by Huffy in 1982(yes, THATHuffy), and this is why most of us just toss Raleigh off as anon-competitor. Before this little experiment with Huffy, though,Raleighs were being ridden to victory in international races, includingthe Team TI-Raleigh victory at the Tour de France of 1980. The namedeal with Huffy expired in 1985, and in the years following to 2001,Raleigh underwent even more brand acquisitions and sellings.

This, however, is only from an American standpoint. You see - up untilrecently, Raleigh had two different markets: America and the rest of theworld.While Americans were getting subpar bicycles branded asRaleighs, the rest of the world was getting the “real deal” from Raleigh– the high-end bikes that were handmade in the UK and the lower endbut still quality bikes from the Far East.

In 2001 the parent company of Raleigh, Derby International, wentbankrupt. Alan Finden-Crofts purchased several of their assetsincluding the Raleigh brand, and in 2002 the new and improvedRaleigh emerged.

It is from this new and improved Raleigh that bikes similar to the TrekMadone and Cannondale Supersix began emerging - the Competition,Prestige, and Team. It takes only one look at the “HM2HighModulusMonocoque Carbon” frame, the basis for these three bikes, to knowthat Raleigh means some serious business. The head tube and down

tube meet in a ridiculously sharp angle and the seat tube is slanted wayback over the drive train. These bikes are clearly not meant for aleisurely cruise down into the city; no, these bikes are meant to go fast.When I got my hands on a Prestige, that is exactly what I did. I wentfast.Very, very, fast.

I’d be lying if I said the ride was comfortable – it wasn’t. It wasn’tpainfully uncomfortable but this certainly wasn’t the most enjoyableride I’ve ever had. Then again, this bike wasn’t designed for joy rides.What was a joy, however, was the ability to hammer like crazy on thecranks and have every ounce of my energy transferred to the wheels viathe massive BB30 bottom bracket. From a standstill, I was able torocket to full speed with relative ease.

Having a SRAM Force drive train certainly didn’t take away from thebike’s potential, either. The only part that wasn’t Force on the bike wasthe brake set, which was Rival – according to Raleigh, they used themoney saved to use in other more important matters such as famedevelopment. Really, though, the difference is unnoticeable; the Rivalbrakes have just as much stopping power as the Force brakes and theyweigh only 7 grams more.

The Prestige is equipped withMavic Aksiums, the same wheels foundon the lower priced Competition. Now don’t get me wrong,Aksiumsare not bad wheels. They’re fantastic training and racing wheels. Thereare some lighter and flashier wheels out there, but, once again, Raleighhad a reason for putting Aksiums on the Prestige.Most people whobuy race bikes don’t use the stock wheels; generally speaking, wheelsare one of the first things to get upgraded. So Raleigh figured whybother putting higher price wheels on the bike and raising the overallprice when the Aksiums are great wheels that will probably just bereplaced on race day anyway.

The bottom line is this: if you want a bike that has a rich history thatwas perhaps bit marred in the 80s and 90s (and hey, who’s historywasn’t?), then the Raleigh Prestige is a sure hit. It isn’t just another Trekor Cannondale, and you’ll definitely stand out in the bike crowd. So is a$3000 Raleigh worth it? In one resounding word: yes.

For Raleigh’s complete bike lineup, visitwww.raleighusa.com.

ARTIST STUDIOS

$ 100 per month

at The PAPERMILL

215.687.8391


Pool-MateBy Stephen BrownIf you are anything like me, counting swim strokes can becomequite an effort. As you become fatigued and bored, your mindwanders, and the next thing you know you have lost total recallof your lap count.What you need is a personal coach strollingthe pool deck, keeping you honest and keeping your count. Or,what you need is the Pool-Mate by Swimovate.

Pool-Mate is a fully automatic lap and stroke counter forswimmers which will work with all pool lengths, all swimstrokes, and all swim levels, with virtually no calibration. ThePool-Mate will display lap count, time, average strokes per lap,speed, distance, calories, and efficiency, all completelyautomatically. The watch also stores workout details in a largememory for recall and analysis.

I tested Pool-Mate in a couple of different types of swim setsand workouts and was impressed with the accuracy that ittracked. Another plus was how easy it was to set my watch andgo, and the pause feature added the flexibility of brieflygrabbing my deck side water bottle without losing any data.

Pool-Mate also serves as a fully functional watch andchronograph to meet most of your racing and training needs.The Pro package also includes the ability to download yourdata into your computer via USB port to track and monitoryour workouts.

Swimovate was founded in November 2007 by triathletes in theUnited Kingdom, developing innovative, affordable electronictraining products for sports. For more details visit them atwww.swimovate.com.


CHOICE GEAR

Sugoi Hydrolite Jacket andRSE JerseyBy Nathan BakerTen years ago I fell into a job at Downhill From Here, a new localbike shop in Palmyra, PA. I had no clue what I was doing. None ofus did.We weren’t qualified to make any decisions of anyimportance- we were the crowd that rode in cutoff Army pants andsleeveless Weezer shirts.We didn’t know how to buy clothes forourselves, let alone an entire bike shop. I once walked in on my boss,a little Pennsylvania Dutch dude named Bo who slept at the shop,selling a pair of bikes to a young couple early in the morning beforegoing to the trouble to put his pants on.We were those guys.

When we finally caved in and started carrying clothes, our decisionwas 100% based on the fact that we liked the Sugoi rep, a tall,humble guy named ShawnWithers.We knew enough to know weknew nothing about clothing, so we put our faith in a rep we liked.

It has been ten years. I don’t know if Shawn still works at Sugoi. Ihave long since moved on through half a dozen new jobs in half adozen new cities. Bo doesn’t sleep on the shop floor anymore. But ofthe three Sugoi pieces I bought ten years ago, I still have all three,and I still use them all regularly.

Recently two new Sugoi pieces came across my desk for review.Before I tried either of them on, I knew what I had to say. In the newpieces- a cycling top and a light rain jacket- there are ten years ofnew materials and methods, but the quality remains the same.

I picked up the RSE Jersey first because it was the prettiest. I’m notashamed, I like pretty things. The cycling jersey oozes quality- from

the moment you pick it up, you know itis a serious cycling garment. Theseams are flat-stitched, it has aseriously slim fit, and thesleeve and hem havea dramatic 4cmcompression cufffor all-daycomfort. Thejersey is madewith Sugoi’sGobi fabric,which has alight feel andexcellentmoisture-transferproperties, as well as an SPFof 50. The Gobi fabric feelslike a light mesh, but is notsee-through. The fabric’sbreathability makes this a greatjersey for stuffy indoor cyclingclasses as well as hot outdoorriding. The zipper runs the fulllength of the jersey, also idealfor the hottest conditions.

The styling is subtle and timeless, which is good, because you’regoing to have this piece for a long time.

The RSE only falls short at the zipper. It doesn’t have a lockingzipper, which I’ve come to expect on a $120 jersey. Locking zippersaren’t important to everybody, but they are to me. Beyond thezipper, it’s a very high quality piece, which looks great, has quality tolast years, and is worth the price tag.

A few days later I ran in the HydroLite jacket in an afternoon rainshower. Sugoi claims the HydroLite material becomes waterproofwhen it comes in contact with water. I’ll have to take their word forit, but the jacket did keep me dry on my run.

My biggest problem with waterproof jackets stems from my ownbody heat. My body’s engine runs hot, it always has.When I wear awaterproof layer, I always end up soaked in my own sweat anyway,rendering the jacket pointless. The HydroLite’s best feature seemedto be its ability to ventilate my body’s excessive heat. Granted, I stillgot pretty warm, but between the HydroLite fabric and the hugemesh vents in the underarms, it was the first time I ever felt likethere was a benefit to wearing a rain layer.

The HydroLite also boasts plenty of reflective piping and enoughpackability to stuff the jacket into your back jersey pocket. Sugoipitches the HydroLite as a cycling or running piece, and it will workfor both. As a cycling garment, the butt flap (the one that protectsyou from the water kicked up off your rear tire) is a little short, butstill very functional. If it were any longer, it would look ridiculousand penguin-like on a runner.

Like the RSE Jersey, the HydroLite Jacket retails for $120. I’ve cometo accept that good cycling apparel is not cheap. The Sugoi garmentsare not cheap, but they’re high quality and worth the cost.

That, and I always liked Shawn. www.sugoi.com


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

ZYMBy Patrick EnglemanChemicals, gels, and other unnatural foods were not generallypart of my riding or training regimen- I am more of a bananaand peanut butter kind of guy. I have found a few of the productsout there that I like, and these tablets from ZYM seem like theymay make it into the rotation this season. Each of the 10 tabletspacks between 4 and 7 calories with 1 gram of sugar and 1 gramof carbohydrates, which is slightly less than the Camelback Elixirthat I have used before. Endurance tablets like this have often leftme with distended belly syndrome due to the amount of sodiumbicarbonate in them. The same compound that made yourseventh grade volcano “erupt” is not what you are looking for 12miles into a 24-hour race, or at any time, for that matter. TheZYM tabs seemed like they had a bit less sodium bicarbonatethan the comparable tablets I have used.

As far as the flavor goes, they passed the test. They had a flavorthat would keep your attention when you took a swig of it, butnot distract you with a film or an aftertaste while completingyour event. My wife even tried it at spinning class, and said thatthe flavor was good, and she is repulsed by most “endurancefood.” Speaking from a cyclist and chemist experience, you needto keep the lid tight on the resealable, water resistant containerbecause any moisture that creeps in will cause the tablets to startto break down.

At approximately $0.89 for each tab, they are slightly moreexpensive than the competition, but a difference of $0.06 a tabprobably doesn’t matter as long as your stomach feels goodthrough your activity and you avoid the bonk. One great benefitto these tablets is that you could bring them on out to youractivity and drop them in on the course. Try doing that with apowder! I look forward to testing out some ZYM product thisseason when the temperatures and distances require anendurance tablet.www.gozym.com


CHOICE GEAR

Platypus SoftBottleBy Adam BowersThe first thing I noticed about the water bottles from Platypus Hydration is that they’rereally not bottles - they reminded me more of IV bags than anything else. They’re rigidenough to stand up on their own, but they can be rolled up, folded, and crushed, andstill return to their original form. It’s because of this innovative take on the standardbottle that really sets Platypus water bottles apart from the rest of the hydration crowd.

Running with a water bottle before was kind of a nuisance - after the bottle was empty, itwas still kind of heavy. My Platypus water bottle, however, weighs 80% less than thestandard water bottle. Even better, when I was done with it, I just rolled it up and shovedit in one of my pockets.When I didn’t have pockets in my running shorts, I was able toroll the bottle up tight and small enough to just run with it in my fist.

Another great thing about Platypus water bottles is that they can double as a backpackhydration system. Screw one of Platypus’s own drinking tubes onto the bottle instead ofa cap and, voila, instant hydration pack. Then just stuff this bottle into a backpack andyou have hands free hydration.

All of the Platypus water bottles are BPA free and made in the USA. Platypus offersbottles in different types and sizes: the Softbottle, which comes in .5 liter and 1 liter sizes,the 2 liter Platy Bottle, and the 1 liter plusBottle. Each bottle is compatible with all oftheir accessories including a variety of caps and drinking tubes.

The bottles range from $8 to $15, and you can find more information about the bottlesat cascadedesigns.com/platypus.

Documents

Liberty Sports Magazine April/May 2011