August / September 2009 Liberty Sports Magazine

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TABLE OF CONTENTS

18UNIVEST GRAND PRIX GUIDE17

14 TRAINING: JOE FRIEL

26 PREPARING FOR RACE DAY

DEPARTMENTS

6 Letter FromThe Editor

8 Trail Mix

12 Tyler’s Journal

14 Training

30 Calendar of Events

34 Food & Nutritition

36 Choice Gear

FEATURES

17 Univest Grand PrixOffical Race GuideJoin us for the Univest Grand Prixon September 11-13

26 Easy Steps to Prepare forRace Day10 tips to make your nextevent a great one.

4 LIBERTY SPORTS MAGAZINE AUGUST/SEPTEMBER 2009 LIBERTYSPORTSMAG.COM

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August 23 | 5K run/walk & 10-, 20-, 45-, 70- or 100-mile ride

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LETTER FROM THE EDITOR

Dan LavelleAssociate Publisher

Designed by Bart Yasso of RUNNERS WORLDMagazine and memberof the Running USA Hallof Champions. Runnerswill love the sceniccourse, designed by a runner for a runner.

''It's one of the pre est places I've ever run andI've run all over the world. 22% of our runners qualified for the BostonMarathon.''

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I WANT TO TALK TO YOU ABOUT INSPIRATION.Cliché I know, but it’s a concept I believe every athlete struggles with. Inspiration is what gets us up at 5am tosqueeze in our morning workouts before a hectic workday, inspiration is what keeps your head held high whenyou aren’t sure if you can do another interval. Inspiration is behind every great athletic achievement, and missingfrom every failed attempt to achieve what others would call impossible.

What is your inspiration?Why do you put yourself through pain in search of small, incremental achievements? Idon’t care about yourVO2max, your threshold wattage, your 5k PR or your quest for negative splits. I want toknow why you lace up your shoes in the morning before 99% of the population is awake and head out the door.

For me, it is the simple thought of suffering. For me, it is a mental image of a young man not much older thanmyself curled in the fetal position in his hospital bed after his third and final round of chemotherapy on the 6thFloor of the Ambramson Cancer Center at UPENN. Suffering. I push mymind and body to their limit to feelalive, in his memory and in the memory of every single person ever affected by cancer, to know that after everyworkout I will bounce back stronger andmore capable.

For me, inspiration is Ryan Oelkers and the amazing kids he has amassed to form the Cadence CyclingFoundation. Ryan took underprivileged children out of their homes and gave them the opportunity to be free ofsocietal restraints by simply riding a bike. I’ve been blessed enough to coach these kids and I see their drive tobecome great individuals, to be the next Lance Armstrong or even the next Ryan Oelkers. I see a powerfulmotivation in the eyes of Jose, Daiquan, Dante, Kim and Samaj and it inspires me.

Liberty Sports Magazine is my new home and I am glad to be on board as Associate Publisher. I love the athleticcommunity and all it does to give back a piece of itself to make everyone healthier, happier, and more inspired.My hope is that I bring my inspiration to this magazine so that it continues to grow with better content,morereaders, and a stronger voice. I look forward to meeting every one of you, our devoted readers, and hope youenjoy the issue as well as our special race guide for the 2009 Univest Grand Prix.�

PUBLISHER/EDITOR

Matt Reece

[email protected]

ASSOCIATE PUBLISHER

Dan Lavelle

[email protected]

CYCLING EDITOR

Drew Eckstein

[email protected]

Kristin Gavin

[email protected]

MULTI-SPORT EDITOR

Stephen Brown

[email protected]

RUNNING EDITOR

Joseph Kulak

[email protected]

SWIMMING & OCEAN SPORTS EDITOR

Bruckner Chase

[email protected]

CREATIVE

Brian Soroka, Creative & Layout Director

[email protected]

ADVERTISING

[email protected]

[email protected]

EVENT LISTINGS

[email protected]

STAFF PHOTOGRAPHERS

Laurence Kelly, Todd Leister, MLKimages,

Michelle May, Anthony Skorochod, Dennis Smith,

ToddWiley Sports

CONTRIBUTORS

David Berson, Jennifer Fugo, Scott Schaffrik,

ThomasWood, Tyler Wren

LSMomissions andcorrections: The staff of Liberty SportsMagazinewould like

to apologize for anymisquotes,misrepresentations,andgeneralmistakeswhich

wemayhaveoverlooked.

Liberty Sports Magazine4047 Cresson Street, 2RPhiladelphia, PA 19127

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TRAIL MIX

Team DRT/Deep Blue Rides To Raise Brain Tumor AwarenessIn 2004, Kelly Heinz-Grundner died at age 31 after a two-year battle with a brain tumor. The following year, herhusband Chris Grundner established the Kelly Heinz-Grundner Brain Tumor Foundation with the goal of raisingawareness, so that patients affected by brain tumors might be diagnosed sooner. “This is something that waslargely unaddressed by the brain tumor community and KHG was specifically designed to fill this gap,” Chrisexplains.

This year TeamDRT/Deep Blue rides in support of KHG in the tri-state area, helping to bring awareness of earlydiagnosis to themasses.“I am so pleased and touched by the support of my team,” says Chris Grundner.“They’vebeen supporting the foundation ever since it started, so this is definitely a crowningmoment. There is no questionthat the team’s support will go a long way in helping us get the word out about this terribly dark disease.”

Led by local cyclist and cancer hater EdWeirauch,we think TeamDRT/Deep Blue deserves your support because they embody everythingthat is inspirational about our athletic community. To get involved with Team DRT/Deep Blue and KHG email Ed Wierach,[email protected] or visit www.GetYourHeadInTheGame.org

SpokespeopleSpokesPeople offers locally handcrafted jewelry and accessories that incorporate recycled bicycled parts.Founder, Sue Ellen Klein, combines bike parts with buttons, beads, charms, bottle caps, vintage pieces –‘whatever works from a design perspective’ – to create items that are fun, funky, and totally unique. Allprofits benefit Neighborhood Bike Works, a youth development organization in West Philadelphia, ofwhich Klein was a founder.

A key aspect of the project is to promote civic engagement by encouraging each of us to ‘be a vehicle forchange’ by Speaking Up! and Speaking Out! for the things we care about. By taking a stand to create thechange we want to see, Klein believes that each of us can help make the world a better place. (Klein previously worked as Director ofCommunity Programs at theWhite Dog Cafe, where good food was combined with programs on key social issues to promote activismand advocacy. She was also past chair of White Dog Community Enterprises and serves on the grantmaking committee of Bread andRoses Community Fund.)

A number of area artists participate in the SpokesPeople project. Kate Duncan assists in jewelrymaking; NBW instructor CatherineBergeron imaginatively welds display pieces from bicycle parts; CareshWalker of SoulPurl77Design creates elegant stained-glass mirrorsusing recycled bicycle cranks.

For more information, including upcoming events and local retailers, go to www.beaspokesperson.org or contact Sue Ellen [email protected].

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Finish with more character than when you started.From the moment you cross the start line, you know that crossing the finish line will be one of the best

moments of your life. This is the WALT DISNEY WORLD® Marathon Weekend

presented by CIGNA – with spectacular races through the most magical

setting in the world. It’s an entire weekend filled with competition and fun

starting with Disney’s Health & Fitness Expo and ending when you cross the

finish line to earn the exclusive Mickey Mouse, Donald Duck, or Goofy

medals! If that doesn’t motivate you to new levels of character, nothing will.

For more information or to register online visit disneyworldmarathon.com. January 7-10, 2010© D i s n e y


TYLER’S JOURNAL

By Tyler WrenLate summer is always a tenuoustime for domestic professionalcyclists.We ponder our future in thesport as contract negotiations loomand rumors abound. This year isparticularly perilous, as manyprofessional races and teams havebeen affected by the economicdownturn, and prospects will surelybe bleak for much of the Americanpeloton. Very few of us are involvedin this sport for the money. Indeed,

nearly all domestic professionals face a substantial financialopportunity cost in racing bikes for a living versus otheropportunities we might pursue. In my own view, I racebecause I love being fit, traveling, competition, and theendless pursuit of perfection on a bicycle.Well, that and theseemingly limitless supply of olive oil from Colavita and redzinfandel port from Sutter Home, my team’s two mainsponsors. But, we also have to pay the bills, and, in a sportwithout minimum salaries, there is a baseline number thateach of us needs to earn in order to make this lifestylepossible without moving back in with mom and dad.

The financial relationships between most professional teamsand their sponsors are often just as tenuous as those betweenthe riders and their teams. It has always seemed to me that acycling team is an affordable, effective marketing tool, butmost teams rely on anecdotal evidence rather than hardnumbers to give a picture of the sponsors’ returns on theirinvestments. I do my best to patronize companies thatsupport professional cycling. In addition to cooking withColavita olive oil and drinking Sutter Home wine, I supportmy competitors by buying Jelly Belly candy to satisfy mysweet tooth, cleaning my apartment with a Bissell vacuum,driving a Saturn (purchased when they sponsored a team),

and navigating with a Garmin GPS. There are many moreways for us to support cycling, like banking at Univest,staying in an Empire hotel when we visit New York City, orwearing Columbia sportswear. Because the analyses are soanecdotal, I urge you to not only support all of thesesponsors, but make the salespeople aware of why you arechoosing that product.

The winding down of summer always brings me thought ofthe Univest Grand Prix and (of course!) cyclocross. Thelatter will certainly be a focus of mine this year, and I’msorry that I’ll be racing the Tour Of Missouri during theUnivest Grand Prix weekend although it will always have aspecial place in my heart. The focus of this month’s issue,The Univest Grand Prix was one of my first tastes of realcycling competition in my second year racing competitively.Lining up against strong European teams on roads that Iknew in Southeastern Pennsylvania was both intimidatingand exciting. The race course had a roulette nature for me;knowing the terrain behind each potential turn but beingunaware of the exact route. I did not finish that edition, butI made it a goal for the following year and nearly took homethe best local rider award. Like it’s cousin, the PhiladelphiaInternational Championships here in Philadelphia, theUnivest Grand Prix showcases our beautiful corner ofPennsylvania.With an expansion into Allentown for aTeam Time Trial for 2009, I have no doubt that I’ll be backfor another crack at the Univest Grand Prix and theAlp D’Rosenberger!

Thanks for reading,Tyler

TylerWren is a professional cyclist for the Colavita/Sutter HomeMen’sProfessional Cycling Team presented by Cooking Light who lives andworks in Center City Philadelphia offering cycling coaching servicesthroughWrenegade Sports. Reach him at [email protected] or610-574-1334.

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Ask about our upcoming running, swimming, and cycling classes and camps!

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TRAINING

INTERVIEW WITHJOE FRIELAUTHOR OF “THE TRIATHLETE’S TRAINING BIBLE”By: Thomas Wood

Every amateur triathlete has pondered the correct trainingmethods needed to achieve their goals, and many times theabundance of information can be horribly confusing.Whetheryou are a short distance triathlete or a seasoned Ironman, youhave surely debated the merits of quantity versus quality inyour swimming, cycling, and running training. To shed somelight on the latest and most innovative triathlon trainingmethods, we sat down with Joe Friel, legendary coach andauthor of, “The Triathlete’s Training Bible”.

TW: Triathlon is very popular right now. You specialize in cyclingbut have written a book, “Triathlete’s Training Bible”. Do youbelieve triathletes should have cycling specific coaching, and howshould it be balanced amongst the other two disciplines?

A: Cycling in triathlon is considerably different than road cyclingand requires unique training methods. Triathletes who decide theywant to improve their cycling by doing bike road races are makinga big mistake. They will be training systems that will never becalled upon in a triathlon. It’s not even the same as time trialing,although somewhat closer. Triathlon cycling is always aerobic andseldom even approaches the anaerobic threshold. The outcome ina road cycling race depends very heavily on two- to three-minuteepisodes that are highly anaerobic. The successful road cyclistdevotes a significant amount of training to these episodes.

Balancing cycling with running and swimming is a resourcechallenge for the triathlete. The resources the athlete has are timeand energy. These are always in short supply. The starting point forspending these resources, especially time, is 50% bike, 35% run,and 15% swim. That’s modified depending on the athlete’sstrengths and limiters. For someone who is an average swimmerand good cyclist but a poor runner the spread may be somethingsuch as swim 15%, bike 40%, and run 45%. But always keep inmind that more time can be saved in the bike portion of the racethan in either of the other legs due to its usual length.

TW: Your books cover all aspects of training for both triathletesand cyclists.What would you say is the single most importantpiece of information your book covers that would help out noviceathletes in both sports?

A: The basic philosophy of training expressed early in my books isthe single most important point: Do the least amount of the mostspecific training at the appropriate times that produces the desiredresults. Everything else has negative consequences and willeventually lead to breakdown from injury, illness, burnout orovertraining. The challenge, of course, is to determine amounts,specificity and timing. This is where the athlete’s experience iscritical. Lacking such experience (and the discipline to heed it) theother option is to hire a coach to make training decisions. Formost athletes this is the best option.

TW:How important is weight training for an amateur triathlete, andat which point in the year is it most effective? We’ve been a part ofsome hot debates and want to settle the score.

A: I believe that strength training can be very beneficial for allathletes regardless of their sports.With a few exceptions, I haveathletes work on their strength, traditional and functional,throughout the year. In the early base period there is a much greateremphasis on strength work than in the rest of the season whenresources devoted to it diminishes.When done right, strengthtraining increases power, reduces the risk of injury, stabilizes joints,improves balance, enhance posture, and reduces the effects of aging.The exceptions are those athletes who have very limited time andenergy for training. Triathletes with less than about eight or ninehours to train weekly will find it difficult to train adequately forthree sports and strength train. Given such a conundrum, the athleteshould opt for the specificity of swimming, cycling and running.

TW:Most triathletes have an area at which they excel among thethree disciplines, how do you recommend training so as to developthe lesser sports while still capitalizing on their strongest discipline?

A: If one of the sports is a significant limiter to performance thenmore time and energy must be devoted to it. Those resources arebest taken from the athlete’s strongest sport. Then to maintain theperformance of the stronger sport the training for it must be highlyspecific. This generally means that the intensity of these workoutswill be higher than it would be if there was more time being devotedto it.

TW:Most of us hold down full time jobs and a family.What advicecan you give to someone who might miss some workouts everymonth, or do you have a general rule of thumb for missed workouts?

A: In the final analysis (i.e., race day) a missed workout meansnothing.When a session must be missed proceed with training as ifnothing out of the ordinary happened. Missing four or fewer days oftraining is not a huge problem. The problem comes when workoutsare regularly missed or several workouts must be skipped due toother responsibilities such as work or family, or due to illness or


injury.When five to seven days of training are lost then the athleteneeds to return to the training they had been doing one weekearlier. If more than a week of training is lost it’s usually a good ideato return to the previous mesocycle of training, or at least the lattertwo weeks of it. If four or more weeks of training are lost then theathlete should return to base training with an emphasis on aerobicendurance, force, speed skills and the early stages of muscularendurance training.

TW: I know you are a big proponent of power meters. Howimportant are they to you as a coach, and how have they affectedthe bike leg of most triathlon events?

A: I require everyone I coach to have a power meter. It’s more forme than the athlete, although I know the potential for improvedperformance is enhanced when using one both for training andracing. It is much more precise and more closely related toperformance than is heart rate. Those who know how to use apower meter in a race have a great advantage. They are more likelyto pace appropriately and achieve their goals.

TW: Do you have a strategy for keeping triathletes from becomingslaves to their power meters or heart rate monitors? In a sport thatrequires complete precision, people seem to become so attachedthat they cannot ride or run without an electronic device as a pacer.

A: The bottom line is that the athlete should be able to pacecorrectly even if the battery dies during a race. Once the athlete has

learned what proper race pacing feels like I will sometimes havethem put a piece of tape over the power display and do pacing-specific workouts, such as intervals or tempo, without anythingother than perceived exertion to go by. Then post-workout weanalyze the data file to see how close they came to our purpose.

TW: In your book you talk about being able to peak for certainraces or certain times of the year. How long does one of these peaksusually last and how many can you have a year?

A: If the athlete knows what he/she is doing then the peak can lastfor one to three weeks. But the longer the duration the less likelysuccess in the latter races is. Most self-coached athletes best aim foronly a one-week peak. Given that you must taper for one to threeweeks for each A-priority race, which means a loss of fitness, mostathletes are best off doing up to three such races in atypical season.�

Joe Friel is an expert endurance sports coach. He is best known asan elite triathlon and cycling coach and author of The Triathlete'sTraining Bible, The Cyclist's Training Bible, The Mountain Biker'sTraining Bible, Going Long: Training for Ironman-DistanceTriathlons, and Your First Triathlon. He holds a masters degree inexercise science, is a USA Triathlon Coach and is USA Cyclingcertified elite-level coach. Visit his blog,http://www.trainingbible.com/joesblog/blog.html

The Univest Grand Prix was born in 1998 out of adesire by Univest to find an event that would unite thecommunities they serve in a day of fellowship andcooperation. I remember meeting with the Indian Valleycommunity leaders in late 1997. Somehow I talkedthem into a televised international bicycle race, inspiredby Philadelphia’s US Professional Championship, butfocused on amateurs. When the idea of creating a greatrace in the European tradition was proposed, the townfathers didn’t blink an eye. They wanted a great bikerace, and we delivered. It had both local and nationaltelevision from the start, live radio, engaging printmedia, and unrelenting fan support. The raceimmediately became the unofficial amateurchampionship of North America with teams fromCanada, Mexico and the US fighting tooth and nail forvictory with our European imports.

The race is especially geared towards spectators, andrepresents my personal vision of how European cyclingneeds to be transformed for a USA audience. TheUnivest GP 2009 will offer a tight team time trial, shortfinishing laps for the road race, and a longer criterium,one that has space to allow real team tactics to comeinto play. We have successfully married the beauty oflong European road racing with the high-octane,spectator friendly criterium racing that America isknown for.

We are now up to 18 municipalities in three counties,our TV coverage is second to none in North Americaand our children’s programs are expanding. We havepersevered through hurricanes and expanded into anew city for 2009 due to our tremendous fan base andloyal sponsors. The Univest Grand Prix is a terrificweekend, one that opens the racecourse to families,whether through the Cyclosportif or the children’sraces, and gives the most intimate access to aprofessional race that you will find. Jumbotrons, localfood and, above all, great racing nestled in a warm,community feeling, that is the Univest Grand Prix.

Hope to see you there,

John Eustice

LETTER FROMTHE PROMOTER

SPONSORS

www.univestgrandprix.com

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2009UNIVESTGRANDPRIX

Benefiting

Not only is the Univest Grand Prix a UCI 2.2 Stage Race forprofessionals, it is an opportunity for cyclists of all levels toexperience the atmosphere of pro racing by entering the 2009Univest Cyclosportif. The Cyclosportif is held at 8:00am onSaturday, September 12th prior to the start of the Stage 2:Souderton Road Race.

A true 'Cyclo' such as the Univest Cyclosportif amplifies theexperience and gets you closer than you can possibly imagineto living the life of a professional cyclist. Ride by the sponsorbanners within the barricades on the same professionalracecourse as the famed Univest Grand Prix. Hear thespectators’ cheer during your 60k or 100k timed, fullysupported event. This is not a race and is open to all riders nomatter your ability or desired pace. You will ride over theclimbs and rolling flats of Souderton until you see the “1-K ToGo” red kite, 200m to go and under the finish banner beforeclimbing off your bike to enjoy the fruits of your professionalracing experience; course side VIP seating with TV’s for thepro race, and a meal fit for a pro rider. You’ll get the physicalsensations in your legs as you watch the professional pelotonsurge up the same climbs you rode just hours prior, it isguaranteed to be an incredible day.

To register go to BikeReg.com and search for,“Univest Grand Prix Cyclosportif”

SPONSORED BY

All Cyclosportif riders will be entered into thedrawings for a chance to win a Storck C1.1Frameset or a set of wheels from RevolutionWheelworks! Worth $2,500 and $800 respectively.

WWW.CYCLOSPORTIF.COM

Photo by Anthony Skorochod

For the first time ever, the Univest Grand Prix is a UCI 2.2Stage Race, joining America’s true road classic inSouderton, PA with a grueling 7.6 Mile Team Time Trial inAllentown, PA. Rounding out America’s toughest threedays of racing will be the always-popular DoylestownCriterium, held on September 13th. Held in three counties(Montgomery, Bucks and Lehigh) over three days with theteam tme trial and road race comprising the UCI StageRace, the 2009 Univest Grand Prix is sure to thrill. Here isan insider’s glimpse at the race:

Around the world the team time trial is regardedas an art, and now the Lehigh Valley will experiencethe event first hand. This race is a perfectmesh of precision, strength, team unityand aerodynamic efficiency. Teams ofsix riders will work together to achievethe lowest possible time as they covertwo laps of a 3.8-mile course, with thefirst rider across the line on thefastest team wearing the firstUnivest Grand Prix yellow leader’sjersey. Teams will start in 2-minuteintervals with three teams on the courseat any given time.

DOYLESTOWN CRITERIUM50 miles/80KDoylestown, Bucks County, PASunday, September 13, 2009Start/Finish: Main St. & Court St., Doylestown, PAKid’s Race: 10:00 amCall to Start: 10:35 amStart Time: 11:00 amFinish Time: Est. 12:50 pm

STAGE 2: SOUDERTON ROAD RACE99.5 miles/160KSouderton, Montgomery County, PASaturday, September 12, 2009Start/Finish: Main Street, Souderton, PARider Sign-In: 9:45 amCall to Start: 10:35 amStart Time: 10:50 amPeloton returns to Souderton/Telford: 1:15pmClassification: UCI America Tour, USA Cycling Pro Tour

STAGE 1: TEAM TIME TRIAL7.8 miles/12.2KAllentown, Lehigh County, PAFriday, September 11, 2009Start/Finish: Hamilton St. & 9th St.Rider Staging: 10:45pmFirst Team: 11:00amLast Team: 1:46pm

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With a newlycrowned leader from theteam time trial, riders willtake to the roads ofSouderton to play theirremaining cards during thesecond stage of the UnivestGrand Prix. Will the jersey switch shoulders over the 99.5-milecourse? Strong riders and motivated local pros will be sure to attackrepeatedly to shake the stronghold of the peloton, fighting for their ownchance at victory.

Rounding out three intense days of European-style racing is the DoylestownCriterium on September, 13th. Riders will gear up for a short course criteriumon the streets of Doylestown, racing for victory on the penultimate day of theUnivest Grand Prix. Riders will complete 36 laps of a 1.4-mile circuit withthe Start/Finish at the intersection of Main Street and Court Street,approaching speeds of almost 40mph just inches away from thespectator barricades.

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RACE FEATURES

Cycling and Community ExpoFriday, Sept. 11th in Allentown: 10:30am – 3:00pmSaturday, Sept. 12th in Souderton: 10:30am – 3:00pmSunday, Sept. 13th in Doylestown: 10:00am – 2:00pm

Be sure to check out the race expo each day for the latestand greatest products and services that the health andfitness industry has to offer. There is absolutely no chargeof entry and many new cycling products will be on display.The expo is a great event that brings both communitybusinesses and groups together with the cycling industryfor a fun filled gathering.You won’t want to miss it!

Kid’s RacesSaturday, Sept. 12th in Souderton: 12:00pmSaturday, Sept. 12th in Lansdale: 10:00amSunday, Sept. 13th in Doylestown: 10:00am

Whether your child has big wheels or training wheels, theKid’s Races happening all weekend will be a blast. Kid’sraces will be held in Souderton, Lansdale and Doylestown,and are open to any child Age 3-13 with a helmet and aworking bicycle. The children will race down the finishingstraight and under the finish banner while the entire crowdcheers them on as if they were real pro riders!

CyclosportifSaturday, Sept. 12th in Souderton: 8:00am

Every year hundreds of amateur cyclists take to the roadsof Souderton just hours before the professional race to ridethe course as a part of the Univest Grand Prix Cyclosportif.This is America’s only true Cyclosportif, modeled after thefamous L’Etape Du Tour in France and Ghent-WevelgemCyclosportif in Belgium. If you’re an amateur cyclist, nomatter your ability, you need to ride the Cyclosportif thisyear. For more information go to BikeReg.com and searchfor “Univest Grand Prix” or follow us on Twitter at,www.twitter.com/UnivestGP.


2009UNIVEST GRAND PRIXJERSEY DESIGNATIONS

UNIVEST GRAND PRIXRACE LEADER JERSEY

UNIVEST GRAND PRIXSPRINT LEADER JERSEY

UNIVEST GRAND PRIXBEST CLIMBER JERSEY


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You have trained long and hard for your big race.You have sacrificed happy hours, desserts, and a littleextra sleep for months to make sure you meet yourrace day goal. You have sunk a small fortune intorunning shoes, running gear, drink mix concoctions,energy bars and gels. However, your race isn’t overuntil it’s over and you cross the finish line with yourhands raised. Don’t let poor judgments or the lack ofcommon sense in the eleventh hour cause you to fallshort of your mission. Following these easy tips will notonly help keep you healthy as you lead into the bigday, but will also minimize your race day jitters andget you to the start line locked, loaded, and readyto rock.

TaperTapering or reducing your training volume as youapproach your event is a key factor to your success.The longer the race, the longer the taper periodshould be. Do not try to cram a few months oftraining into the two weeks leading up to your race.

Your body does not adapt to training by cramming.Overtraining is a sure-fire way to injure yourself and itis always formula for failure.

HydrateProper hydration and nutrition are always critical butfor many people, excitement takes over and theyforget to sufficiently eat and drink during the coupleof days leading up to the race. You must make aconcerted effort to eat and drink, no matter hownervous or jittery you may be. Walk around all day witha bottle filled with your favorite sports drink to remindyou to sip frequently.

RestRest is very important leading into a race. However, itis not uncommon to be restless the night before thebig day. Fret not, and be sure to get some extra rest 2to 3 days prior to race day to make up for thosenight-before jitters. And even if you cannot sleep, stayoff of your feet and REST as much as possible.


Lay OutDo yourself a favor and lay everything out the daybefore the big day. This includes your running shoes,socks, shorts, top, race bib number, and timing chip.Additional things to consider are; sunglasses, runningcap, potential bad weather gear, and venue directions.Do not leave anything to chance on race morning, bemaniacal about your preparation. Cover all of yourbases the night before.

Earlier Than EarlyRace morning traffic and parking are always X-factorsthat can ruin your morning in a jiffy. Don’t let thathappen. Do your homework and get a feel for whattime registration or packet pick up opens and expectample delays. The last thing you need is a two-milesprint from some remote parking area to the start ofthe race. Be early, be safe!

Creature of HabitDo not try anything new on race daythat you did not use duringtraining. This is a commonmistake especially atevents that have largevendor expos that loadyou with new andexciting products.Novice runners tendto use that time toshop for that newenergy gel or new pairof running shoes. Raceday is not the time to tryanything new. Use yourtraining time to experimentwith what works and what doesn’t,being a creature of habit will save youfrom any race-day nutritional mishaps.

Proper SeedingMost races are self seeding, meaning you line up in thestart pack according to how fast you think you will run.Faster runners should line up in the front and slowertowards the back. Seed yourself accordingly. Don’t lineup with 5-minute milers if you expect to run 9-minutemiles. This can create an unnecessary sense of anxietythat will not be conducive to having a good day, allyou can run is your own race. Remember that mostraces are timed with electronic timing chips worn onyour running shoe, so your official race time will notstart until your chip crosses over the mat at the startline. For most of us there should be no great rush toget out of the gate, the race is won on the finish linenot the start line.

Hydrate – Take TwoWe’ve already talked about the importance of properhydration leading up to a race. It’s also important totake advantage of those water stops that arestrategically placed along the course while you areracing. This is another area where excitement or theflow of the race can take over and people just don’tthink to hydrate. If need be, slow down or even walk afew steps along the water tables to ensure you aretaking in enough fluid. The time that you will lose as aresult of slowing down or walking will easily be madeup by the fact that you have kept adequate fuel inthe tank.

Chow DownAfter you cross your finish line and have had a chanceto celebrate and savor the moment, it is important toget some real calories in you. Your recovery will be muchswifter if you can get some good balanced calories in

your system within 45 minutes of your finish. Ifyou aren’t sure what to eat post-race,

visit the nutrition section atlibertysportsmag.com fordetails.

Big ThanksI cannot speak longenough or loud enoughon this topic. Racesrequire hundreds, if notthousands, of volunteerswho work tirelessly tomake sure the athletes

have a smooth andmemorable event. They are up

at the crack of dawn and worklong after you have crossed your

finish line. Without these people therewould be no running or multisport racing. Be courteousand thank these people with everything that you have.They have worked very hard so that you can realize adream, be sure to give thanks.

These tips may seem simple but they can literally makeor break your race. Hopefully you will find these usefuland will practice them at your next event. They areguaranteed to help eliminate some of the unforeseenlittle things that can wreak havoc on the best plans.

Train safe, race smart, and thank the volunteers.See you at the races!

“Don’t let poorjudgments or the lackof common sense inthe eleventh hour

cause you to fall shortof your mission.“

One Amazing WWeeeekkendendOne Amazing WeekendTTwwo Great Bicycling Eo Great Bicycling EvventsentsTwo Great Bicycling Events

WWW.PHILLYBIKECLUB.ORG WWW.BIKEPHILLY.ORG

TD BANKBIKE PHILLY

Sunday, September 13 th

•

•

•

Take pleasure in two hours of car-free bicycling through theCity. Extend your ride to 35 or 50 miles on shared roads.

Enjoy post-ride festivities, music, food and prizes atthe Finish Line Festival in Eakins Oval.

Register by 8/31 for a discount.

Presented by the Bicycle Coalition of Greater Philadelphia

Receive a discount when you register for both events!

Saturday, September 12 th

Join 1,000 fellow cyclists for a picturesque tourthrough some of the most beautiful and quietroads the Greater Philadelphia area has to offer.

Spoil yourself to a scenic 25, 40, 65 or 100mile route, with mechanical and SAG support.

Treat yourself to breakfast at the start, our fiverest stops and a pizza bash at the finish.

•

•

• Register by 8/31 for discounted rates and gift.

Presented by the Bicycle Club of Philadelphia

13TH ANNUALSCENIC SCHUYLKILL CENTURY

Want the camaraderie of fellow bicyclists or enjoya family-outing on car-free Philadelphia streets?Ride through historic neighborhoods and hiddencorners of Fairmount Park.

Philadelphia Bicycling Weekend

ADVENTURE RACING

EVENTS

OngoingFeb-Dec. Tehnical Climbing Skills Training. Level:F, A. By appointment. Indoors or Outdoors,Doylestown, PA. www.doylestownrockgym.com.215-230-9085.

AugustAug 1. RiverLands Rampage AdventureRacing/Adventure Sports. Level: C, F, A7am. Berwick, PA [email protected] 1. Krista Griesacker Memorial ARAdventure Racing/Adventure Sports 50mi/12 hrs. Level: R, Ch.Hamburg, PA [email protected] 866-338-5167Aug 8-9. Lion Heart Adventure RaceAdventure Racing/Adventure Sports 24 hr.Level: R, C 9am Ohiopyle, PAamericanadventuresports.comAug 29. Genesis Sprint Adventure Race -Pachaug Adventure Racing/AdventureSports 15-20 mi. Level: C, F, A. 9am.Pachaug State Forest, [email protected]

SeptemberSep 19. Tryad Adventure ChallengeAdventure Racing/Adventure Sports. Level:A, C. 9:30am. Core [email protected] www.tryad-pt.comSep 26. The Great Urban Race AdventureRacing/Adventure Sports 5 mi. Level: A, F.12pm Philadelphia, PAwww.greaturbanrace.com

Sep 27.Wildlands Challenge AdventureRace Adventure Racing/Adventure SportsRun, Mt Bike, Canoe. Level: R. 9am.Reading, PA. [email protected] 610-775-4614

CYCLING

EVENTS

Cycling - Mountain and Cross

OngoingAugust-Dec. Kewick Cycle SundayMountain Bike Group Ride. Level: C,F, A. 9am. Valley Green Inn,Phila. [email protected]

August-Dec. 2009 Bikesport Sunday MTBRide Cycling – Level: A, F. 9am. Green LanePark, PA [email protected]. 610-489-7300

AugustAug 1. SpectaCross. Level: RF, B. Augusta,NJ. New Jersey State Fairwww.bikereg.com

Aug 9. Guy’s Neshaminy ClassicLevel: R, XC. Neshaminy HS, [email protected]

Aug 16. On The Rocks At French CreekLevel: R, XC, EN. French Creek State Park,PA. [email protected]

Aug 22. VisitPA Rattling Creek Marathon.Level: R, Marathon. Halifax, [email protected]

SeptemberSep. 5-6. 24HR Champion Challenge.Level: R, Team Relay. Seven Springs Resort,PA. [email protected]

Sep. 12-13. Bear Creek Resort MASSFinals. Level: R, XC. Bear Creek, [email protected]

Sep. 19 Nittany Lion Cross UCI C2 - MACSeries Race Cycling Mountain and CrossLevel: C, F, A. 8am. Fogelsville, [email protected]

Sep. 20 Charm City Cross UCI C2 - MACSeries Race Cycling Mountain and CrossLevel: C, F, A. 8am. Baltimore, MD.www.bikereg.com

Cycling - Road

OngoingAug-Sep. 29 Danzeisen and QuigleyTuesday Evening Rides 20-25 mi. Level: A.6pm. Lenape HS, Medford, NJwww.DandQ.com. 856-424-5969

Aug-Dec. First Tuesdays at Bikesport. Level:A, F. 8pm. Trappe, [email protected] 610-489-7300

Aug-Sep. Keswick Cycle WednesdayNight Ride. 20-25 mi. Level: F.6:30pm. Glenside, [email protected]

Aug-Dec. Thursday Night Training Series.Level: R. 6pm. Rodale Fitness Park.Trexlertown,PA. www.pacycling.org

Aug-Dec. Bikesport Friday MorningWomen’s Road Bike Ride . 25-38 mi.Level: A. 4 2009 10 2009 9:30am.Trappe, PA [email protected] 610-489-7300

Aug-Dec. Shore Cycle Club Sat AMWeekly Ride. Level: A. 9am. Tuckahoe BikeShop, Tuckahoe, [email protected] 609-335-4433

Aug-Dec. Bikesport Sunday Road BikeRide. Level: C. 9am. Trappe, [email protected]

Aug-Sep. Bicycle Club ofPhiladelphia Group Rides. Level: A.Phila, PA. [email protected]

Aug-Sep. Keswick Cycle Fix-A-FlatClinic (2nd Sat. every month)Level: A. 10:30am Glenside, [email protected]

Aug-Sep. Cadence SaturdayWomens B. Level ride. Level: A, F.9am Philadelphia, PAwww.cadencecycling.com215-508-4300

Aug-Sep. Cadence Saturday Groupride. Level: A, F. 9am Philadelphia,PA www.cadencecycling.com215-508-4300

Aug-Dec. High Road Cycle Recovery andDevelopment Rides Every Tuesday. Level: A.5:30pm. Wayne and Doylestown stores.www.twileysports.com

Aug-Dec. High Roads Cycle’s Women’sRides Every Saturday. Level: A. 9am.Wayne and Doylestown stores.www.twileysports.com

Aug-Dec. Paramount Cycling Club SummerRides (Sundays) Level: A Vineland, [email protected].

Aug-Dec. Paramount Cycling ClubsSummer Advanced Rides (Tuesdays) Level: CVineland, NJ [email protected].

AugustAug 1. Deodate Road Race. Level: R. TBD.PA. www.pacycling.org

Aug 1-2. Tour of Lancaster County. Level:R. TBD. Lancaster, PA.www.allthatisgood.org

Aug 3. Danzeisen and Quigley CustomerCycle Care clinics . Level: B. 7pm. D&QCherry Hill, NJ www.dqtridu.com856-424-5969

Aug 8. Sunbury YMCA bike race.Level: A, F. 9am. Sunbury, [email protected] 570-271-1055

Aug 9. Christiana Criterium. Level: R.12:30pm. Christiana,PA.www.pacycling.org

Powered by

LISTING KEY

(E) = ENTRY LEVEL(B) = BEGINNER(R) = RACE

(CH) = CHARITY(F) = FUN

(RF) = RACE, FUN(C) = CHALLENGE(A) = ALL LEVELS


Cycling Coachingroad • mountain • cyclocross

WRENEGADE SPORTSPhiladelphia, PA

Tyler WrenPro-cyclist & former US National Team Member

[email protected]

Personalized Coaching• customized plans• power-based training• training rides

Clinics• groups or individuals• bike handling• cornering• pacelining

Aug 15-16. Tour de Millersburg. Level: R.8:00am. Millersburg, PA.www.pacycling.org


Aug 23. Philadelphia LivestrongChallenge. Level: CH. MontgomeryCounty Community College, PA.www.livestrongchallenge.com

Aug 30. 18th Annual Jason GundelClaymont Classic. Level: R. 8am.Claymont, DE. www.bikereg.comwww.teamdrt.org


September

Sep 6. Bicycle Club of PhiladelphiaAnnual Peter Odell Memorial NewHope to New York Ride. Level: A, F.TBD [email protected]

Sep 12. Harvest Festival Bike race. Level:A, F. 9:30am. Milton, [email protected]

Sept 12. Univest Grand PrixCyclosportif. 100k/60k.Level: A, CH, C. 8am. Souderton, PAwww.cyclosportif.com

Sep 12. Bicycle Club of PhiladelphiaAnnual Scenic Schuylkill Century.Level: A, F. [email protected]

Sep 12. Harvest Festival Bike race. 28miles. Level: 9:30am. Milton, [email protected] 215-742-8736

Sep 12. Delaware’s Amish Country BikeTour. Level: A, F. 8am Dover, DEwww.visitdover.com

Sep 13. Bike Philly. 35-50 mi.Level: A. 8am. Art Museum, [email protected] 242-9253 x 4

Sep 19. Pine Grove Furnace Time Trial.Level: R.12pm. Furnace Park, PA.www.pacycling.org

MULTISPORT(TRIATHLON ANDDUATHLON)

EVENTS

Ongoing

Aug-Dec. Triathlon 101: PreparingFor Your First Triathlon. Level: F, A.7:45pm Berwyn, PA.www.midatlanticmultisport.com.610-644-0440.

Aug-Dec.Weekly Indoor Cycling Class.Level: Tu, 6-7am. Upper Main Line YMCA,Berwyn, PA. info@midatlanticmultisport.com.www.midatlanticmultisport.com.610-644-0440.

Aug-Dec.Weekly Triathlon Swim Class.Level: A. M, 7-8pm.W, 9-10am. Th, 7-8pm.Sun, 9:30-10:30. Upper Main Line YMCA,Berwyn, PA. info@midatlanticmultisport.com.www.midatlanticmultisport.com.610-644-0440.

Aug-Dec. Performance Swimming forTriathletes. Level: Ch. 9:30am. Berwyn, PAwww.midatlanticmultisport.com.610-644-0440.

Aug-Dec. Swimming for Triathletes:Technique & Open Water Skills. 5k.Level: R, Ch, A. 9:30am.Berwyn, PAwww.midatlanticmultisport.com.610-644-0440.

August

Aug 2. SheROX Philadelphia Triathlon.(Women only). 8k S, 25k B, 5k R. Level: A,F. 8am. Phila, PA. [email protected] 610-687-3955

Aug 2. Patriot’s Triathlon. Half Lite 50:1300 M Swim, 41 mi Bike, 7.6 mi Run,Sprint: 650 M Swim, 15 mi Bike, 3 mi run .Level: C, F, A. 7:30am. Bath, [email protected]

Aug 9. Steelman Sprint Triathlon.Level: R, C, F, Ch, A. 7am. NockamixonState Park [email protected] 484-894-3253

Aug 9. DandQ Triathlon. .25 mi swim, 10mi Bike, 5k Run. Level: R, C, F, A. 8am.King’s Grant, Marlton, NJ www.dqtridu.com856-424-5969

Aug 9. DandQ Kids Triathlon. 100 yardswim, 3 mi Bike, 1/2 mi Run. Level: R, C, F,A. 9:30am. King’s Grant, Marlton, NJwww.dqtridu.com 856-424-5969

Aug 15. Lewisburg Tri. Level: C, F, A. 8am.Lewisburg, PA. [email protected] 570-524-4774.

Aug 15. Lums Pond Youth Triathlon & FunRun. Tri: 100 Yard Swim, 2.4 mi Bike, 0.4mi Run, Fun Run: 0.4 mi Run. Level: F.7:15am. Bear, DE. [email protected] www.piranha-sports.com

Aug 16. North East Triathlon. OlympicDistance Tri. Level: R. 7:30am. North EastMaryland [email protected] 856-468-0925

Aug 16. Tuckahoe Triathlon. SprintDistance. Level: A. 7:30am. Beeswley’sPoint, NJ. [email protected] www.citytri.com347-276-7523

Aug 16. Tuckahoe Duathlon. SprintDistance. Level: R, A. 7:30am. Beeswley’sPoint, NJ. [email protected] www.citytri.com347-276-7523


Silent Auction/Party will be heldon Friday, September 18th, 7–10pm

Since 2003, The Annual Bike Part Show hasfeatured innovative artwork from local artists in all

mediums, created and inspired from retiredbicycle parts. These arts and crafts are sold during

our silent auction and profits help to fundNeighborhood Bike Works’ free after-school

programs and scholarships for our summer camps.

Where:Studio 34 Yoga & Art

Gallery, 4522 BaltimoreAve., Philadelphia

When:August 28th–

September 19th

For more info:[email protected]/BikeArt

Be a Bike Part Artist, Volunteer, or Sponsor the Show!


Aug 16. Lums Pond Triathlon & Duathlon.Tri: 0.5 mi Swim, 19.5 mi Bike, 3 mi Run,Du: 2 mi Run, 19.5 mi Bike, 3 mi run. Level:C, F, A. 7:45am. Bear, [email protected]

Aug 22. DandQ Triathlon/Duathlon. .25mi swim or 2 mi run, 11 mi bike, 3.1 mi run.Level: R, C, F, A. 7:30am. Wildwood, NJ.www.delmosports.com856-424-5969

Aug 23. Cannonman Triathlon. Half: 1.2mi Swim, 55 mi Bike, 13.1 mi Run, Sprint:0.31 mi Swim, 12.4 mi Bike, 3.1 mi Run.Level: C, F, A. 7am. Bear, [email protected] 30. RiverStock Tri. Level: A, F. 8am.Sunbury, PA. [email protected] 570-271-1055

Aug 30. DiamondGirl New York. 500 MrSwim, 15.5 Mi Bike, 4.85 Mi Run. Level: A,F. 7:45am. Harriman State Park, [email protected]

SeptemberSep 5. DandQ Triathlon. .25 mi swim, Bike11 mi, Run 3 mi. Level: R, C, F, A. 7:45am.Marlton Lakes, NJ www.dqtridu.com856-424-5969

Sep 12. Quakerman Olympic DistanceTriathlon. Level: R, C, A. 9:30am Quaker-town, PA www.genesisadventures.com

Sep 12. Pine Barrens Olympic Distance Tri.1 mi swm, 24 mi bike, 6 mi run. Level: R, C,A. 9am Shamong, NJwww.PineBarrensTri.org

Sep 13. Nation’s Triathlon. OlympicDistance Tri. Level: A. 7am. Washington, [email protected] www.nationstri.com703-876-1714

Sep 13. DandQ Triathlon. Level: R, C, F, A.8am. Vineland, NJ www.dqtridu.com856-424-5969

Sep 13. Delaware Diamondman Triathlon.Half: 1.2 mi Swim, 56 mi Bike, 13.1 miRun, Sprint: 0.6 mi Swim, 17.5 mi Bike, 2mi Run. Level: C, F, A. 7:15am. Bear, [email protected]

Sep 20.Marshman Triathlon. 1/4 miSwim, 12.5 mi Bike, 2 mi Run.Level: C, F, A. 7:30am. Downingtown, [email protected]

Sep 21. The Make A Wish Triathlon. 1.5k,40k, 10k. Level: R, F, CH. 7:30amSea Colony Resort, [email protected] 301-962-6500

Sep 26. The Assisted Living WellChesapeakeMan Aqua-Velo, Swim.Level: R, C. 7am Green March [email protected] ww.Tricolumbia.org410-964-1246

Sep 26. Pine Barrens Long Distance Tri.1.2 mi swim, 46 mi bike, 13.1 mi run.Level: R, C, A. 9am Shamong, NJwww.PineBarrensTri.org

RUNNING

EVENTS

OngoingAug-Dec. South Philly Striders RunningClub. Level: A. T 6am. 9th and Passyunk,Phila, PA. [email protected]

Aug-Dec. South Philly Striders RunningClub. Level: A. T, 6:15am. Front and South,Phila, PA [email protected]

Aug-Dec. South Philly Striders RunningClub. Level: A. Su, 8am. Front and South,Phila, PA [email protected]

Aug-Dec. Pike Creek Valley Running ClubGroup Runs. Level: A. [email protected] 302-475-5439

AugustAug 1. 14th Annual River To Sea Relay[R2C14]. 92 mi. Level: C. Milford, [email protected] www.OYMP.net908-902-8587

Aug 8. 39th Annual Captain Bill Gallagher10 Mile Island Run. Level: A, F. 5:30pmSea Isle City, NJ www.sicbp.com

Aug 9. Viaduct Trail Marathon. 100mi.Level: C. 6am. Lanesboro, [email protected] 16. Half Wit Trail Run. 13.1mi.Level: C. 9am. Reading, PA.www.pretzelcitysports.comAug 16. 14th Annual “Half Wit Half”Marathon 13.1M Trail Run. 13.1 mi.Level: C, F, A. 9am. Reading, [email protected] 610-779-2668Aug 20. Third Thirsty Thursday SummerEvening 5k #4. Level: A, F. 7pm.Reading, PA. [email protected] 610-779-2668Aug 29. Dandelion Run. 5k, 10k.Level: C, F, A. 9am. Mifflinburg, PA.www.midpenntrailblazers.comAug 30. Stone Harbor Lions 10K.Level: C, F, A. 8am. North Wildwood, NJwww.active.com 609-412-6957Aug 30. Hit The Hay Trail Run. 8mi.Level: C. 9am. Birdsboro, PA.www.pretzelcitysports.comAug 30. Spirit of Columbus. 12.1 mi.Level: C, F, A. TBD Columbus, OHwww.spiritofcolumbushalf.comAug 30. 2nd Annual Hit the Hay 8 MileTrail Run. Level: C, F, A. 9am. Birdsboro, PAwww.pretzelcitysports.com 610-404-4292

SeptemberSep 3-24.Wissahickon Trail Series - Fall.4-5 mi. Level: R, A. 6:30pm. Valley GreenInn, Phila. [email protected]

CALENDAR OF EVENTS LISTING KEY: (E) Entry Level (B) Beginner (R) Race (Ch) Charity (F) Fun (RF) Race, Fun

Contact us for your appointment today.BW Cycle Studios at

500 Main Street, Harleysville PA 19438215.513.7550

[email protected]

CONSULTING.With over 35 years of combinedexperience in the industry, wecan help you work through the hypeto find the best product for yourneeds. Our consultants continue tostay abreast of the latest trendsand innovations.

FITTING.Our certified Fit Technicians havethe experience of well over 10,000successful fits to set you up right thefirst time.

COACHING.Our Coaching Plans and Servicesare designed around you and arefully customized to match yourabilities and goals. No generic planshere–everything is personalizedand unique.

Ahead. All Ways.

Sep 12.Wascully Wabbit Twail Wun. 5 mi. Level: R,Ch, A. 9am. Ridley Creek State Park [email protected] 866-338-5167

Sep 12. Run For Mito 5K. Level: A, F. Philadelphia ArtMuseum [email protected] 215-281-9228

Sep 12. Groundhog Fall 50. 50k. Level: C. 7am.Punxutawney, PA. runpunxsyrun.org

Sep 13. Lehigh Valley Health Networks VIAMarathon. Level: R, CH. 7am. Allentown, PA.www.vianet.org/events/[email protected], 484-893-5389

Sep 13. Frankford Hospital 5K & Children’s Run.Level: A, F. Northeast Philadelphia 215-612-4808

Sep 13. 13th Annual Capital Blue Cross HalfMarathon. 13.1 mi. Level: C, F, A. 8am Harrisburg, PAwww.harrisburghalf.org

Sep 17. Third Thirsty Thursday Summer Evening 5k #5.Level: A, F. 6:45pm. Reading, PA. [email protected] 610-779-2668

Sep 19. Tripple Crown Trail Races. 10k, 13.1mi.,50K,50mi. Level: Ch. 730am. Newark, [email protected]

Sep 19. Harvest Festival 5K run. Level: R, B. 9:30am.Milton, PA. www.rivertownrace.com 570-742-4912

Sep 20. ING Philadelphia Distance Run.13.1 mi. Level: A, F. 7:45am. Phila, PA.runphilly@eliteracing.comwww.ingphiladelphiadistancerun.com800-311-1255

Sep 20. The Dam Full. 13.1mi, 26.2mi. Level: C. 8am.Mifflinburg, PA. www.damhalf.com

Sep 26. 3rd Annual Kaleidoscope Of HopeWalkathon III. 1, 3, 5 mi. Level: A. 10am. Avon, [email protected] www.OYMP.net 732-381-4238

Sep 27. Connestoga Trail Run.. 10mi. Level: C. 10am.Holtwood, PA www.lrrclub.org

Sep 27. 16th Annual Newport Liberty Half Marathon.13.1 mi. Level: C, F, A. 8:30am. Jersey City, [email protected] www.OYMP.net 910-686-0026

SWIMMING

EVENTS

OngoingAug-Dec. Germantown Academy MastersMon-Wed-Fri. Level: A Ch. 7:30pm. Germantown, [email protected]

Aug-Dec. OC Swim Club Pool Workouts(Sundays). Level: A Ch. 7am. Ocean City, NJ.www.oceancityswimclub.org

Aug-Dec. Performance Swimming for Triathletes.Level: Ch. 9:30am. Berwyn, PAwww.midatlanticmultisport.com. 610-644-0440.

Aug-Dec. Swimming for Triathletes:Technique & Open Water Skills. 5k. Level: R, Ch, A.9:30am. Berwyn, PA www.midatlanticmultisport.com.610-644-0440.

Aug-Dec. Germantown Academy Masters (Mon-Wed-Fri). Level: A. 7:30pm. Germantown, [email protected]

Aug-Dec. Total Immersion Freestyle Workshop. Level:A. 8am. Phila, PA. [email protected] 215.204.7000�

(C) Challenge (A)All Levels

FOOD & NUTRITION

YOU ARE WHAT YOU EATBy Jennifer Fugo

“What are you really hungry for? And I’m not talking aboutfood,” is what Geneen Roth, an expert in eating disorders,asked the Beacon Theater audience in NewYork City. Thisquestion really puzzled me at first. No one had ever inquirednor prompted me to answer such a question intrinsically lacedwith connotations of food and life. Turning to my designatedpartner, I blurted out a list of items peppered with notions offar off travel and exotic adventure only to realize that all thefood I was binging on for the last five months in the morningandmoreso at 11 PM every night was a sad attempt onmysubconsciousness’ part to incorporate what I was lacking intomy life. Cacao, inca berries, coconut milk ice cream, vegangluten-free brownies, and other expensive, exotic andseemingly random items fromWhole Foods were makingappearances much too often and especially late in the day, thusmasking a lack of energy in the AM and then ruining my sleepand throwing off my ability to recover after training.

You see,“The way that you eat is an exact reflection of how youlive,” according to Roth.Meaning that whatever governingideas we hold true will be translated into our diets, bothhealthy and dysfunctional. Thus, the key is to determine whatyou really want to have in your life and then move toward it. Byrewriting the ideas by which you are currently living, trainingand eating, you can become your own pictureof success.

What’s Your Vision?

In order to truly train and eat properly, it’s important tounderstand where you are going. The vision isn’t aboutwinning a race or some other tangible goal, rather it’s aboutwhat you want to embody. It can take some effort and time toclarify, just as focusing a camera does before taking thephotograph. To begin, here are some questions to ask yourself:

• What does success look like to you?

• If you’ve had a moment where you felt your best, what was itand how did it feel?

• What sentiments and ideas would you like to embody? (ie.Strong, fast, light, effortlessness)

• What did you dream about and/or love as a child? (ie. Idreamed I could fly. I loved to go fast down hills.)

I encourage you to write these things down. Physically notingideas somewhere helps to establish a sense of reality andcommitment that is not quite present when ideas remain ajumble of thoughts in your mind. Remember, this is yourperfect world with your perfect vision of success. This isn’tabout playing small or being considerate of what others willthink.Your vision is solely about you becoming your own heroand what it is that you would stand for.

Another great way to do this is to create a vision board. Get aposter or cork board (or even a wall if you like), and beginpasting up pictures of what exemplify that vision. Includethings such as words, photos and items that help you to stayconnected to your vision. This is an exciting process, so be boldand have fun with it! Keep it someplace that you’ll see oftenand know that things can be added or removed as you goalong. There are no wrong answers here.

Letting the Limits Go

Just like a computer, our brain is littered with error messages,or limiting thoughts, that keep us from being and feelingsuccessful. Again, I would encourage you to find some otherplace, preferably a journal, to write them down. It is importantto acknowledge these thoughts and begin to retrain your beliefsystem from which you operate to be more in-line withthat vision.

Some are simple thoughts that exemplify a lack of self-worth,respect, or love. For example,“I’m not good enough”or “Inever finish anything”. Other thoughts create an environmentof constant internal struggle, such as punishment and reward,which is lived out in our training and eating habits. For therecord, training should not be punishment. If it is, then youneed to find something else to do that you enjoy more in-linewith your vision.Yet it’s quite common for people to run off toeat pizza, hoagies, and other random unhealthy items that theyknow are loaded with excess sugar and salt, bad fats and


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?


processed carbohydrates. Training isn’t about balancing ajunk-filled American diet with burning calories. It’s aboutbuilding toward a long-term sustainable position in life thatgoes beyond the mundane. Understand that when you traintoward a clear vision, it’s no longer about tearing yourselfdown each time, rather it’s about building yourself up witheach step and bite you take toward the vision. Thus, eachaction has a purpose in line with who you are.

Baby StepsOnce you’ve got that cohesive vision, begin to implement avision-guided goal system to revamp your nutrition. Keep inmind that your diet will always be in a state of evolutionchanging with you throughout your training. Think aboutwhat you want to accomplish during the next week,month,3-month, and 6-month time frames. This process helps tostretch out a goal over a longer period of time so that it doesn’tseem like a huge forced change overnight.

Start with larger goals in the 6-month time frame and thenwork backwards. I recommend picking two or three maingoals to effectively stay on track. The following questions canhelp narrow down where to begin.

What are the pressing issues keeping you from your vision?(ie. Low energy, lack of variety, digestive problems, lack oftime, cramping)

What do you need to accomplish between now and 6-monthsto help youmake your vision a reality? (ie. Incorporate moregreens into my diet, improve mineral intake, try a healthy newfood every week, seek out a support system)

Write out your plan and know that it’s okay to make changesand adjustments along the way. If you find yourself veering offtrack, come back to the vision (your starting point).With anopen, yet critical mind, spend time researching topics and

talking with people who have a variety of perspectives andexperience. Remember that each day is a chance to start anewmaking better choices that, with time, will make it hard toremember what your diet was like beforehand.With thecompletion of each goal, acknowledge your hard work andwhat it is that you’ve accomplished!

Live the Dream“I’m living my dream,” is something often said by successfuland inspirational people. It is possible for us all to live a uniquelife that we truly value. Understanding your vision andworking toward it will have tremendous reverberationsthroughout your life as you begin to use facets such asnutrition to make the vision real. Your goal system is your mapto get you where you want to be so that each day you becomeyour vision a bit more.

The process of vision and goal creation is a powerful way tomake lasting proactive changes to your diet that will impactyour life and training. If you take your time andmake mindfuldecisions, you’ll find the bigger goal to be very easy toaccomplish. The internal struggle about how to eat and trainwill quiet as your actions align with your vision. Each step youtake will feel exhilarating because you’ll be closer to where youwant to be. And before you know it, you’ll be utilizingnutrition as a means to live out your own personal dream withcomplete awareness that you rightfully own every ounce ofyour success. �

Jennifer Fugo is a certified holistic health counselor at EvolvingWell, LLCworking with athletes to make lasting dietary and lifestyle changes toimprove performance. Jennifer has extensive experience with adrenalfatigue, whole food diets, food intolerances, digestive problems, andelimination diets. Jennifer is also a certified yoga teacher and avid roadcyclist. Visit www.evolvingwell.com to find teleseminar, workshop andyoga class dates and her blog.

Pearl Izumi Fall Clothing LineBy Matt ReeceFor years, Pearl Izumi has brought the athletic community top-notch gear through thelatest technological innovations. Unlike many brands that succumb to fashionistadesign concepts at the expense of comfort and performance, Pearl Izumi has continuedto use their expertise to make every athlete faster and stronger while wearing theirclothing.Whether it’s on the Garmin Slipstream team at the Tour De France or on afirst time marathon runner, performance is their first and only focus.

We were given a chance to preview Pearl Izumi’s Fall Outerwear collection and itabsolutely rocks, so be on the lookout when it hits stores soon. The ELITE Series ismade for dedicated athletes that want a breathable, exceptionally fitting jacket thatdoesn’t cost an arm and a leg. The thermal jacket fits snug to your body so you aren’tlosing an ounce of precious heat during those cold autumn mornings, while thewaterproof shells have enough protection to last through those disgusting rainymornings when everyone else has taken the day off from training.We think the P.R.OSeries (Performance & Race Optimized) is the more affordable line of high-end jacketswe’ve come across. You can take these jackets through a hurricane and still keep moving,water beads off so fast that a Shamwow wouldn’t even have a chance to react. TheUltrasoft Shell Jacket is lined with what is the most comfortable fabric we’ve ever seenin a jacket, and if you’ve got an athletic physique it will fit like a dream. It looks and feelslike a $1,000 jacket from 5th Avenue, while still remaining sporty with robust zippersand a tough shell.

Pearl Izumi’s obsession with providing top-notch functional gear means that the outerwear does fit a bit tight in the arms so as tokeep heat in and remain breathable at the same time. If you’re a body builder or a rather large individual make sure to try onbefore ordering. The entire Fall clothing line including the gorgeous outerwear should be on hangers at your local Pearl Izumidealer soon, make sure to check them out or visit,www.pearlizumi.com.


CHOICE GEAR

Prologo Scratch Pro TiBy Dan Lavelle

Finding the right saddle can be a difficult and strenuous process for any cyclist ortriathlete, and often times we struggle to find a saddle that is both comfortable anddurable. The Prologo Scratch Pro Ti is a fantastic saddle that I’ve come to lovebecause of it’s Active Density padding system; the saddle starts with a firm padding inthe rear to support your sitbones and moves gradually to a softer padding towards thenose to relieve pressure on the perineum. The result is a saddle that is comfortableover a variety of positions, allowing you to sit back on the widest section for longrides or up “onto the rivet” for short, hard, time-trial like efforts without numbnessor pain. Sliding forward or backwards on some saddles will catch your shorts or cause

chafing, but the Prologo has a smooth cover that allows for ease of movement.

The saddle is an average width (134mm) and fits much like the old Selle Italia Flite line; it is flat from side to side and has only aslight hammock in the middle from tail to nose. Unless your sit bones are very wide or very narrow, you’ll be right at home. Onecould also make the comparison that the Scratch Pro is like a smaller, narrower version of the incredibly comfortable San MarcoRegal. My biggest complaint with the Regal was its weight and bulk, but the Prologo is narrower without sacrificing functionalitywhile also being only 208 grams on our scale. I will admit that I’m a perfectionist about my saddles and the Prologo is no let-down,it took about a week to break in the padding and then it was comfortable for rides lasting even six hours. I encourage you to bepatient and wait for the Active Density padding to break in and conform to your physiology; the saddle won’t be perfect right away.

They say you know a comfortable saddle when you forget about it on a long ride and if it weren’t for it’s striking aesthetics thissaddle would be invisible. The Scratch Pro Ti comes in black, white and red with two trail material options, Pro Ti Solid (ourtester) or Pro Ti 1.4. Retail is $149.99, which is a steal for such a great saddle, although they are hard to find at most dealers. Formore information go to www.veltecsportsusa.com

Saris T-Bones 3 Bike RackBy David Berson

I was excited to test the Saris T-Bones 3 Bike rack, Model #813.Marketed for city dwellers and those “on the go,” we wanted to seehow different this bike rack really was.

Ready to attach the rack I simply slid it on top of the hitch mount. Itlocked down with the handle quickly and easy. Unlike other racks Ihave seen this can be lifted, carried, and taken on or off by almostany adult. It is that light. The arms of the rack rotate on splines andonce lined up, similar to cogs on a cassette, are then tightenedinto place.

Out on the road my bikes traveled securely and in style. The T-Bonesmodel #813 has a load limit of 3 bikes or 105 lbs. I tested the rackfirst with three bikes and then with two bikes, all within the rack’slimits. City drivers or those going up and down driveways will noticesome bouncing but no more than another manufacturer’s rack. Itwas easy to load the bikes, tighten them down with the providedfasteners, and unload when I was ready. I made sure the rack waslocked at the hitch under the car and also at the base. The cable lockwas also used while I went in and out of my garage and I had noproblems at all.

Another feature of this rack is that when not on the back of your carit can be used to store your bicycles on. City folks can take the beefythree-pronged base, slide the T-Bones rack over it and tighten downwith the yellow lever. Instantly you have a very fashionable bike rackfor inside your house or apartment. This is made easier by a SarisTransport Bag that accompanies the T-Bones rack. Unlock theyellow handle from the car and lift up the lightweight T-Bones andfold down the arms and place it in the bag. One can then walk fromtheir car home and still manage to carry other items. Great optionwhen you don’t have a driveway and parking isn’t so convenient.

Overall the T-Bones 3-Bike rack, priced at under $400, is the answerfor those looking for a lightweight, easy way to transport their bikesaround town or to and from events. More information is availableat www.saris.com.


Represent Philadelphiaon your next ride!

NEW!

cycling caps and socks available

Available at :www.gocycling.comand local bike shops. A portion of allproceeds benefit Neighborhood Bike Worksand Philadelphia Mountain Biking Association.


CHOICE GEAR(cont.)

ECCO BIOM Running Shoes By Stephen BrownI recently took an entirely new shoe concept for a test spin. ECCO is a Danish shoemanufacturer and an international leader in comfort shoe and they have launched a bold

new running shoe concept with the release of their BIOM. BIOM is based on thephilosophy of allowing your foot to move freely in the direction that it was intended.

BIOM uses a classification system that moves away from conventional running shoecategories and is segmented as “Natural Motion”. BIOM orients itself to a runner’straining conditions, running type, and pace and offers three different models forrunners ranging from competitive to recreational.

The construction and fit of BIOM concept was based on scanning the feet of 2500runners. In addition, BIOM is the first shoe in the running industry to use a patenteddirect-inject technology to seamlessly infuse polyurethane (PU) to bond the shoe’supper to the midsole providing full-length anatomical foot support.With this newphilosophy, the foot is free to move, building muscle and strength for optimalperformance.

To further refine their product, ECCO teamed up with Danish triathlete Torbjorn Sindballeto tap into his athletic expertise for the development of the shoe. Sinballe has worked with ECCO to create a training plan to easeconsumers into the shoe naturally.

My experience has been nothing short of very positive thus far. Minutes into my first run, two words came to mind; “light” and“quiet”. Finding a running shoe that can make the pounding of a 6’3”, 200 pound frame feel light and quiet is not always easy tocome by. There is an adjustment period required to acclimate your foot and body to the design of this shoe which the companyexplains in great detail in the packaging information.

I found the shoe to offer a very comfortable fit and performed quite well. If you are ready to break out of your conventional shelland try something a little unique, we give the ECCO BIOM a strong BUY rating.

For more information, visit www.thebiomproject.com

Enervit Sports Nutrition By Dan Lavelle

It’s true, there is a reason Enervit is the most used nutritional product in theEuropean peloton. You will no longer have to buy products that taste grossand have questionable ingredients because Enervit is the way to go.Wesampled some of the 2009 product line and ended up liking thetaste so much that Enervit became our go-to source of energyduring long nights and hours without food while putting togetherthis issue of Liberty Sports Mag! While they are all awesome, here aresome thoughts on our three faves:

R2 Sport: This is the best recovery drink we’ve ever tasted that also hasthe required simple carbs, branch chain amino acids and L-glutamine. Itis labeled as “Orange” but they could very well call it “Flinstone Vitamins”because it tastes just like those yummy chewable vitamins we all used to loveas kids. Taken within 30-minutes of your workout, R2 will seriously decrease recovery times and keep your muscles firing fast.

GT Tablets: We went through the entire sample pack of these tubes in two weeks, they are delicious little tablets with the samenutritional make-up as a serving of the G Sport drink mix. If you don’t like conventional mixes and prefer water, chew on a few ofthese during your workout to stay hydrated and avoid cramps. They are loaded with potassium, and sugar, and I won’t lie we’vebeen eating them in the office like candy because they are good and good for you. The combination can’t be beat.

Enervitene: Have you ever gotten to a point during your ride and thought, “oh no, I’m low on calories and it’s too late” and theCliff Bar you’ve got just won’t cut it. Enter the 60ml, resealable Enervitene Cheerpacks: A caffeine-free liquid energy shot that willliterally jump start your workout and bring you back from the bonk cliff.We’ve been keeping these in our back pocket during verylong weekend rides as a safety net, and more than twice been thankful for the kick they provide.

For more info stop into a cycling, running or tri shop near you today or visit www.enervitsport.com

Documents

August / September 2009 Liberty Sports Magazine