Liberty Sports Magazine December 2010/January 2011

FREE

CALENDAR OF EVENTS Page 37 SPONSORED BY

Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1-mile run through Walt Disney World® Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now.

S&R-10-15959 © Disney

Disney’s Princess Half Marathon Weekend 2/25–2/27/11

Register at runDisney.com

presented by

Because Your Fairy GodmotherCarries A Stopwatch

2011

JUNE 24-26

NEWfor 2011:

AQUABIKE!

SPRINT DISTANCE & KIDS RACES SATURDAY, 6/25

OLYMPIC DISTANCE SUNDAY, 6/26

REGISTRATION OPENS:MONDAY, NOVEMBER 1, 2010

REGISTER ONLINE AT: PHILLYTRI.COM

TABLE OF CONTENTS

RUNNING SURFACES

16 PHILLY CX SCHOOL

25 BAREFOOT RUNNING

DEPARTMENTS

8 Trail Mix

10 Letter FromThe Editor

12 Tyler’s Journal

14 TrainingPlanning for 2011

16 Local ProfileThe Philly CX School

20 Manufacturer ProfileNeosport

37 Calendar of Events

FEATURES

22 Running SurfacesUnderstanding the differences

25 Barefoot RunningNot right for everyone

27 2010 Holiday Gift Guide

4 LIBERTY SPORTS MAGAZINE DECEMBER/JANUARY 2010 LIBERTYSPORTSMAG.COM TWITTER.COM/LIBERTYSPORTMAG

Sponsored by:

Photo by Anthony Skorochod

Photo by Laurence Kelly

Photo by Laurence Kelly

Cover Photo of Contributing Editor NathanBaker running in the Wissahickon section ofFairmount Park by Laurence Kelly

22

��#�� % � � �� #�� % � � ��

�� %� �!!!��#��

A HOLIDAY L IKE NO OTHER

Reward yourself or someone special with a gift fromCadence. Cadence offers you the best brands, coaching,and training all under one roof. Our expert staff is happyto assist you with your cycling or multisport wish list.

�� Designed tomake thedifference on the hills andmountains.

��""�� At just 890 grams,SuperSix isengineered to win.

!!�� Corners and climbslike the best roadbikes, lightning fast on the flats.

��$$�� Cadence is PA’sexclusive Fizik

dealer!

�� ##The Victory helmetexcels in ventilation,

fit, and style.

��The choice for

Cadence’s specialedition 2011 kit!

CCooaacchhiinngg,, ccllaasssseess,, ccaammppss,, aanndd ppeerrffoorrmmaannccee tteessttiinngg mmaakkee ggrreeaatt ggiiffttss —— ccaallll ffoorr ddeettaaiillss!!

May 15, 2011Register Dec 15

orRUN RELAY 13.1

www.MarineMarathon.com

Fredericksburg, VA

May 15, 2011Register Dec 15Register Dec 15

RUN RELAY 13.1RUN RELAY 13.1or

www.MarineMarathon.com

TRAIL MIX

The Endurance Sports Expo ReturnsThe Endurance Sports Expo is returningin 2011! Over 200 national and localvendors, brands, and endurance sportspersonalities will again meet at theGreater Philadelphia Expo Center inOaks, PA. This year’s expo, heldFebruary 26th and 27th, has more thandoubled in size since last year’s wildlysuccessful event.

Nationally recognized professional and Olympic athletes, coaches, and industry insiderswill share their expertise all weekend during the Endurance University seminars. Localbike shops, coaches, and non-profits will also be on hand to help attendees find the rightequipment, events, and organizations for the 2011 season, and also to move along someleftover 2010 equipment at great prices!

The outdoor demo area will access the Perkiomen Trail for real-world test rides and runs,and major, national brands will be on hand to offer advice and show off their new 2011products and innovations.

The first 750 attendees will receive a sweet bag full of swag. To see a full exhibitor list, findout about the courses offered at Endurance U and buy advanced tickets for $8 ($10 at thedoor) go to www.endurancesportsexpo.com.

Win a Triathlon Training Camp WeekendLSMWants You to “Like”Us!

The first 2,000 readers to “Like” Liberty Sports Magazine onFacebook will be entered in a drawing to win a free entry intoMid-Atlantic Multisport’s Triathlon Boot Camp, held March 25-27.

Like what you see in themagazine? There’s more great informationon our Facebook page, with frequent updates and valuableinformation on local endurance sports, equipment, and trends!

Triathlon Boot Camp features one-on-one technique evaluationand video analysis, spirited group training sessions and interactiveclassroom instruction led by an all-star team of top coaches andprofessional triathletes.

Whether you are a beginner hoping to complete your first triathlon or an experienced age-grouper looking to finish on the podium, this highly-acclaimed weekend retreat can helpyou build your endurance base, shed some winter pounds and show you how to get themost out of your training, all in a supportive, non-intimidating environment.

For more information on Mid-Atlantic Multisport’s Triathlon Boot Camp, visitwww.midatlanticmultisport.com.


October 2, 2011 • Stroudsburg, PA

LETTER FROM THE EDITOR

Bruckner Chase,Contributing Editor

WE ARE ALL LEAVING ORDINARY BEHINDIn Monterey Bay on August 24th we calculated that I passed over 10 million jellyfish in a ten meter radius alongmy twenty-eight mile swim from Santa Cruz to Monterey. The larger ones were bigger than car tires, and in thethick areas the experience was like swimming through gumbo. In the moment, and in my athlete brain, this wasthe ordinary day I had trained for.

Decades ago my first endurance steps were as a runner, and every workout played a small role in redefiningordinary. Swimming followed the same course and years of training accumulated because at any given momentthe simple goal was just the next lap or one more mile. Eventually the first awkward strokes became thousandsof powerful pulls through the water. Fighting for breath after one length became a casual conversation withfriends a mile out in the ocean.

This process of discovery allows us the opportunity to redefine who we are while leaving our ordinaryexperiences behind. As evolving athletes, we are always learning to see potential beyond the waves, over a peak,or along the trail. As we move along this shared continuum towards “extraordinary” I believe we have anobligation to recognize the role we play in elevating the potential of others. The most amazing first-ascentpioneers were originally inspired by something they saw or experienced in the actions of others.

When I reached the beach in Monterey after fourteen hours in the water I was greeted by reporters andhundreds of people from throughout the region. “Ordinary” on August 25th looked nothing like “Ordinary” onAugust 23. Regardless of the size and scope or whether or not we even recognized it at the time, each finish lineallows us to became someone else’s inspiration to pursue the extraordinary.

“When one man, for whatever reason, has the opportunity to lead an extraordinary life, he has no right to keepit to himself.” Jacques-Yves Cousteau

Bruckner


PUBLISHER/EDITORMatt Reece

[email protected]

CONTRIBUTING EDITORSNathan R. Baker

[email protected]

Stephen [email protected]

Bruckner [email protected]

Patrick [email protected]

EDITORIAL ASSISTANTAdam Bowers

[email protected]

PHOTO EDITORLaurence Kelly

STAFF PHOTOGRAPHERAnthony Skorochod

CONTRIBUTORSRita Berson, Jason Bull, Brian Crispell, Bill Hauser,

Rex Reynolds, 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 215.508.0736f 215.508.1820

www.libertysportsmag.com

Owned and Powered by eyeseestudio.com

YOUR LOCAL GUIDE TO CYCLING, RUNNING & TRIATHLON DECEMBER/JANUARY 2010 11

Member of

FORT LAUDERDALE A1A MARATHON & HALF MARATHON

FEBRUARY 20, 2011

SAVE$10 OFF FULL$5 OFF HALF

ACTIVE CODE:a1afull/a1ahalf

REGISTER NOW

SAVE$10 OFF FULL$5 OFF HALF

ACTIVE CODE:a1afull/a1ahalf

REGISTER NOW

TYLER’S JOURNAL

By Tyler WrenWhile I was relaxing during yetanother mammoth highway bustransfer, my interest was piqued by aman galloping a horse at full speedin the opposing lane. Motoristssignaled and passed as they wouldwith any other slow moving vehicle,apparently unsurprised by thisstartling spectacle.Welcome toSao Paolo, the Brazilian provincewhich is the home of one of theworld's largest cities and the recentTour do Brasil.

When I was informed that I wouldbe racing in Brazil, I envisionedmountainous coastlines aroundgorgeous beaches, tropical

rainforests, and the eponymous Jesus statue with arms in openembrace. Sao Paolo misses those marks (I must have been thinking ofRio de Janero) but certainly delivered beauty, spectacle andenthusiasm for cycling.

Despite it being one of the world's largest economies, much of Brazilis impoverished, and the race brought us through some very poorareas. Road quality was an issue, so consequently we raced on thehighway each day, sometimes with traffic beside us, and almostalways just behind the race caravan.What was quite astounding tome was that the local riders would train on the highways as well,many of them only having one road to train on. Can you imaginehow difficult it would be to use the same training route every singleday? It shows a great deal of determination (or a few loose screws) tobe an accomplished cyclist in those conditions.

The international Tour do Brasil is a big race, with good prize money,safe stages and strong competition, but we always hear stories aboutthe smaller South and Central American races too. The biggest racein Belize hands a live cow to the winner, even if he traveled by plane.Pinecones glued to pieces of wood are prizes in Cuba.

But none of us do it for the money, the pinecones, or the cow.We doit because we enjoy suffering, and the currency of suffering isaccepted by all of us.

The 2011 season is just around the corner and I look forward tosharing my experiences here.

Thanks for reading,

Tyler

TylerWren is a professional cyclist for the Jamis/Sutter HomeMen’s Pro

Cycling Team presented by Colavita who lives and works in Center City

Philadelphia offering cycling coaching services throughWrenegade Sports.

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


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

TRAINING

For most of us, the 2010 race season is winding down.We are enjoyingsome down time -- glad for a break from the early morning long rides,grueling track workouts, and rigors of training and racing in general. Atthe same time, we are already starting to turn our attention to 2011.Weare thinking: “What races should I do next year? Should I try a halfIronman? Or focus on sprints? Maybe try a duathlon? Maybe even tryan adventure race?” Having such thoughts at this time of year is a goodthing, because the off-season is the perfect time to assess the past year,

choose your key races for 2011 and develop a training program to helpyou perform your best at those races.

When assessing the past year, it is important to look beyond your timesand age group placements. You should be thinking about what exactlywent right for you and what went wrong. Did you consistently have agreat swim and bike, but consistently fizzle out on the run? Did yourepeatedly come out of the water slower than expected, and then spendthe rest of the race playing catch-up? Did you fare well in the sprints,but lack endurance in the longer events? Assessing your strengths andweaknesses from the past year will not only help you appreciate youraccomplishments from 2010, but it will allow you to focus your 2011training on the areas you need it most.

Selecting your key races early will also help to focus to your training. Asmany popular races now fill up as much as a year in advance, it’s oftennecessary to register for races early as a practical matter. Aside from thisconsideration, however, choosing your races early accomplishes twoimportant things. First, by having races on your calendar, you will bemore likely to start – and stick to -- your training program. Second, thisapproach allows you to structure your training in a way that has you inpeak fitness for your key races. For this reason, when designing atraining program for an athlete, I like to start with that athlete’s key racesfor the year and then work backwards before planning what he or sheshould be doing in the early part of the season.

Too often, athletes train too much or too hard early in the season andhave nothing left in the tank when they decide -- in the middle of thesummer -- that they really want to race a marathon or half-Ironman inthe fall. To avoid this common pitfall, your off-season training and theearly phases of your 2011 training program should consist ofsignificantly reduced volume and intensity. Instead of focusing on goinglong and hard, there are many other things you can work on – you canspend increased time on the sport you want to improve; you can dodrills to improve your technique and form; you can build your aerobicbase with nice and easy aerobic efforts; and you can develop upper body,lower body and core strength by committing to a consistent strengthtraining regimen.

The bottom line is that the off-season holds tremendous value for you asa multisport athlete. You should embrace the opportunity to not onlyrest, but to reflect, plan ahead, and gear up for a successful 2011 season.Enjoy!

Bill Hauser is a USA Triathlon Level II certified coach and the founder andhead coach of Mid-Atlantic Multisport (www.midatlanticmultisport.com).Based in suburban Philadelphia, PA,Mid-Atlantic Multisport providesindividualized endurance coaching services, training camps and clinics toathletes of all ages and abilities. You may contact Coach Bill [email protected].

DON’T JUST SIT AROUND! PLAN FOR 2011 NOW


By Bill Hauser

LOCAL PROFILE

What started out as a helping hand became the impetus for the one ofthe biggest success stories of the 2010 domestic cyclocross season. In2009,Valentin Scherz set out to spend a fewmonths racing and trainingin the US, but needed a place to stay. Philadelphia native David Bersonreached out and offered to host the young rider from Switzerland, notknowing much about his ability, personality, or character. Thankfully,Scherz and the Berson family were well matched and his three monthstay was a smashing success. Scherz took theMAC series Elite title as wellas U23 crown, and left the states ready to rejoin the Swiss national teamas they prepared to battle the rest of Europe in the prestigious UCIWorld Cup. Scherz went on to place 21st at the U23WorldChampionships. Since he was only 19 years old at the time, he’ll have afewmore opportunities to improve upon this breakthrough result

“We really had no idea that he was such a powerful rider,” said Bersonof Scherz' success.“I had a similar experience when I traveled to

compete in Germany in 1991, and have established a life-long friendshipwith my host family and fellow riders, and hoped to extend the sameexperience toValentin during his first US campaign.We were reallylucky that he was such an incredible guy and fit so well into ourfamily's daily routine.”

When the season came to a close, Berson reached out to a friend, localcyclocross promoter, and industry veteran Jed Kornbluh, in order tohatch a plan to bring Scherz back to the US for the 2010 season, alongwith one or twomore Swiss U23 riders. Their goal was quite simple indesign: Obtain some product and cash sponsors to help offset the highcosts of supporting a regional elite team, provide housing with localcyclocross-minded families, travel to races as a team to buildcamaraderie, and win the 2010 edition of the Champion SystemMidAtlantic Cyclocross Series.

PHILLY CX SCHOOL


By Rex Reynolds

Photo by Rita Berson


education . perspiration . inspiration.™

W W W. M I DA T L A N T I C M U LT I S P O R T. C O M ( 6 1 0 ) 6 4 4 – 0 4 4 0

Start the 2011 triathlon season off right. Whether you are new to the sport or a seasoned veteran, there is no better way to ensure your success this year than by attending a Mid-Atlantic Multisport Triathlon Boot Camp.

These highly acclaimed clinics and training camps feature one-on-one technique evaluation andvideo analysis, spirited group training sessions and interactive classroom instruction led by anall-star team of top coaches and professional triathletes.

Join us for a weekend retreat that will help you buildyour endurance base, shed some winter poundsand show you how to get the most out ofyour training, all in a supportive, non-intimidating environment.

REGISTRATION NOW OPEN FOR:

P H I L A D E L P H I A , PA 3 / 2 5 – 3 / 2 7


LOCAL PROFILE CONT’D

Kornbluh set out to court sponsors while Berson handled theinitial logistics withValentin, who had suggested adding Swissrider Anthony Grand to the roster. Dan and Jodi Meier, parentsof 2009MAC junior champion Julz Meier, asked to be a part ofthe program, and offered to house Grand for the season. Theroster was filled out with three other regionally based eliteriders;, Kyle Peppo and David Sommerville of NYC, andMattSpohn of West Chester, PA. Cyfac, Champion System, andRevolutionWheelworks each took a gamble with the fledglingteam and offered their generous support, which enabled theteam to use their shoestring budget to plan their travel for therest of the season. Some other prominent members of the localcycling scene also contributed to the effort.

“I guess the big difference is the way people look at me,” Scherzstated, recalling his return to the US to reclaim his MACchampion title. “I’m little bit known now. People know that Ican be fast, spectators knowmy name. Nomore “who is thiskid who passes me”. I know the riders too, know their abilities.The reason of my coming [to Philadelphia] is different. Lastyear I was here partly to ride my bike, partly to learn English, todiscover the US, to learn about culture, cities etc… This yearI’m here to ride fast, to follow, and sometimes beat the pros!The organization aroundme is different. Last year I came overwith my bike and I raced with the colors of my Swiss team.Dave was here to help in the pit with a borrowed spare bike.This year Dave and Jed created a team and a staff aroundme.Other riders like my Swiss friend Anthony [Grand] or the USguys like Julz,Matt, Kyle and David are at the race and we cansupport each other.”

Both Scherz and Grand have been tallying impressive results,including being 1st and 2nd, overall respectively in theMACseries (editor- as of the time of this article, following the FSVSCX at Fair Hill, with only 2 races remaining). Scherz iscurrently on the top of the international U23 leader-board, andranked 4th in the domestic NRC rankings, just behind nationalstars Tim Johnson, Jeremy Powers, and Jamie Driscoll. Bothriders will return to Switzerland following theMAC finale onLong Island on November 21st.

“When David [Berson] and I set out to helpValentin [Scherz],we never expected to run a professional cycling program,”Kornbluh said.“We're very happy with the results and willcontinue to find the industry and financial support to enableour management to build the best U19/U23 cyclocrossprogram in the country, with the hopes that we can have ahand in developing a great crop of elite riders for the future.”

The program for 2011 is underway, with plans to expand theteam to an international squad and split the season in the UScontesting theMAC series, other domestic UCI races such asthe USGP and, then going to Europe through December andJanuary. For more information, please visitphillycxschool.wordpress.com.

Photo by Anthony Skorochod


MANUFACTURER PROFILE

What doNew Jersey and Californiahave in common? Both are home to:• Awesome waves• Incredible open water• World class athletes• Pioneering wetsuit companies

California may be known as thebirthplace of O’Neil, but Millville,NJ is where wetsuit innovationbegan with Henderson Aquaticsand neoprene research continuestoday with Neosport, a division ofHenderson Aquatics.

Just after WorldWar II, the fatherof Henderson Aquatics’ founder,Allan Edmund, purchased ninetypercent of the Navy’s Mark Vbronze diver gear for salvage. In1943 a young Jacques-YvesCousteau had just developed thefirst “Aqua-lung,” so the need toprotect these new types ofunderwater divers was justbeginning. The elder Edmund’searly involvement in developingneoprene suits for the Navyeventually led to the 1965 creationof the first wetsuit factory at thesite of its namesake, the oldHenderson boatyard.

As recently as a few decades ago,almost all wetsuits were custom made and cost in excess of $500.Often, it was the price of the wetsuit, not the bike, that would keepcost-conscious triathletes off the starting line. Of course customwas not the only way to go. Henderson also offered build-your-own kits. If you think you barely have time to do your own bikemaintenance, imagine receiving a package in the mail notcontaining your new speed suit for Saturday’s race, but rather a rollof neoprene, patterns and glue. The first stage of building your suitrequired something that looked like a crime scene photo out of CSIas the would-be swimmer’s body was outlined on a swatch ofrubber laid out on the ground. As mass produced suits became thestandard, Henderson innovated. The company made the first suitsfor women and introduced suits incorporating style and color intoa traditionally bland market dominated by plain black suits.

Up until the mid 90’s all Henderson suits were designed andmanufactured in South Jersey. The introduction of their first surfdivision, “Surf East” was the first time production shifted awayfrom Jersey in order to accommodate the booming market.

Henderson continued to be primarily an elite line forscuba divers, but Edmond’s general interest in watersports and triathlon in particular led to the launch ofNeosport in 1989. The company applied decades ofknowledge in working with neoprene to designingfunction-first suits for swimmers and water-mindedathletes. Their surf division was re-launched as Hyperflexin 2002, and their athlete ambassadors include SouthJersey’s Dean Randazzo, the first New Jersey surfer tocompete on pro surfing’s WCT tour.

These days Henderson continues to be a companycommitted to pushing the envelope with the use ofneoprene. Aside from catering to triathletes with their“NRG”Neosport suits, Henderson supplies the suits forCoast Guard Rescue Swimmers, Navy, Secret Service andmany other government agencies. If a human is venturinginto the water somewhere around the world, chances areHenderson is involved.

According to company VicePresident, Joe Polak, Hendersonunderstands wetsuits across theboard, and he is directing theapplication of that knowledge toeverything from the stretch of afabric to the weight of theneoprene itself. Polak has beencycling since the early 70’s andhas watched the averageperformance level of the massesget faster with the introductionof new equipment and trainingtechniques. What Polak has seentranspire on the roads in SouthJersey he is working to create inthe water. Polak is committedto, “Providing the averageperson with better times and abetter experience.” As you fightthrough another east coastwinter training season dreamingof summer victories, the crew atNeosport is also looking to 2011and beyond. Thanks toHenderson and Neosport thebest of the Jersey Shore willcontinue to be the fastest in thewater and the first out fromCalifornia to Cape May.

SOUTH JERSEY COMPANY LEADING PEOPLE INTOTHE OCEANS AROUND THE WORLD


By Bruckner Chase

Photos Courtesy of Neosport

runningsurfaces

Once you gather enough motivation to lace upyour running shoes and get out the door, yournext choice is where to run. There are manychoices out there with plenty of ups and downs,literally and figuratively. You could go to the

track and run in circles, which can be boring, but is alsoflat, soft, and consistent. Head to the gym, hop on thetreadmill, and look at the clock every thirty seconds, orthe hottie you’ve been checking out on Facebook. Hit thebike path, climb up and down the rugged single track, clickoff intervals around the soccer field, or enjoy the sunsetalong the beach. All of these surfaces have differentqualities that should be taken into account along with yourinjury history, body type, and foot structure. Here is a lookat several of the most common surfaces, which have beenranked according to their overall abilities to cause orprevent running injuries.

by Brian Crispell, DPMPhotography Laurence Kelly

1. Cinder/Crushed Stone Paths – This surface is ranked numberone for several reasons. Small amounts of internal/external rotationoccur around the tibia during the toe-off portion of the gait cycle.This can be seen on some people who rotate excessively by lookingat the bottom of their shoes. A giant circular wear pattern will beseen in the ball of the foot. Cinder paths allow this rotation to occurwhere the shoe meets the surface. Other surfaces, such aspavement, don’t allow much of this rotation, thanks to frictionbetween the shoe and the surface. This rotation then occurs in theankle, knee, and hip joints which can damage them over the longterm. The surface is fast, usually flat, and very consistent. Therearen’t many bad things one can say about this surface. Mostrunners will tolerate loads of mileage on this surface.2. Single track/Trail – Overuse injuries on this surface have a verylow incidence. This type of surface is very inconsistent with steephills, rocks, roots, fallen trees, and streams. This forces every stepyou take to be slightly different, reducing the chance of overusingone muscle, bone, or joint. This type of surface is very inconsistent,which causes an increased incidence of traumatic injuries includingsprains, fractures, and lacerations. Runners who aren’t nimble ontheir feet, have high or low arches, are generally stiff or clumsy, orhave an unstable foot type, will have trouble on this surface.3. Treadmill – Most treadmills have a shock absorbing platform.You can see this in action if you watch the platform each time yourfoot strikes. It will move up and down about half an inch. Dependingon your mood, treadmills can be very monotonous. Some peopletend to run much faster on a treadmill than they should be running.Being in the company of others at the gym can inadvertently causethe pace to increase. Be aware of this. Running on the treadmill atzero percent incline requires a lower aerobic effort than runningoutside on a flat surface. If you want to equalize the effort to a flatoutside surface, the incline should be raised to about 1%.4. Synthetic Rubber Track – Rubber tracks can also bemonotonous. Who wants to run in circles? A rubber track is themost consistent surface you can run on. Every lap will require thesame effort and the distance is very measureable. This gives youthe greatest degree of reliable performance feedback. Tracks aregreat for quality workouts to gauge your fitness level. The shockabsorption is moderate. In colder weather the surface stiffens,reducing shock absorption. Constant left hand turns can lead toinjury over long distances. If you’re running a long distance on thetrack, reverse your direction every 10 minutes or so. If you’re a pacemonger, the speed can get out hand. If you are worried about yourpace, run in lane 8 where the distance is not as measureable.

5. Grass – This surface has very good impact absorption. Smalldivots, however, are concealed by the grass, which makes it a veryinconsistent surface. Great for running intervals, grass is a muchslower surface than pavement or track, but is the best surface to runbarefoot. Grass is a fantastic running surface, it is just very difficultto find enough grass to make an entire run. There are only so manysoccer fields and baseball diamonds you can string together.6. Pavement/Concrete – The human body was simply notdesigned to run on hard rock. Roads and sidewalks are the hardestand most unforgiving surfaces that one could run on. Thesesurfaces have zero shock absorption. Friction between the shoe andthe surface is very high causing a higher degree of rotational motionto occur within the hip, knee, and ankle joints. These rotationalforces cause a higher frequency of overuse injuries. Many roads are“crowned,” or sloped sideways, to facilitate drainage. This smallslope can cause higher impact on either leg which can lead toinjuries. All this to deal with, plus traffic. Try to stay just off theshoulder on the gravel border. On sidewalks, try to stay on the edgeof grass where available.7. Sand/Snow – Running on sand and snow has been shown toincrease the incidence of Achilles tendonitis by ten times. Theextreme softness of the surface causes you to over-push during thetoe-off part of the gait cycle. This engages the Achilles to a highdegree and causes overuse of the tendon. If you’re aware of this youcan mentally compensate by slowing your pace, staying off yourtoes, and running flat-footed. Many beaches are steeply sloped.Avoid running on these beaches. When possible run on the beach atlow tide and stay on the hard, wet sand closest to the water.

Dr. Brian Crispell is a board qualified foot & ankle surgeon. Hepractices with Main Line Foot & Ankle in Ardmore, PA. He specializesin sports medicine and running injuries. He is a competitive runnerand cyclist himself, having run a 2:42 marathon and a 55:00 10-mile. Dr. Crispell is a resident at Philadelphia’s Ridge House, a homefor accomplished runners which promotes running as a lifestyle.



In the world of running, ditching your shoes has become thehottest new trend among both seasoned veterans andnewcomers to the sport. Figures such as Christopher

McDougall, author of Born to Run, lay claim to the idea that notonly do running shoes not prevent injury, but in many instancesare the cause of injury. While authors and researchers alike canattempt to support such a notion, there is still a very strongcase defending the need for running shoes.From his own blog, McDougall writes, “no data on runninginjuries exists prior to the creation of the modern, super-structured running shoe in the 1970s.” Harvard’s DanielLieberman makes a similar claim, that 65% to 80% of runnersare injured every year. The problem is, all of these claims occurwithout reference. Other than an anecdotal claim here or there,there is no actual way of verifying such a statement. Add to thefact that the Lieberman

study was funded in part by Vibram Five Fingers and theinformation becomes even more suspect.Regardless, we'll continue on. Barefoot supporters will point outathletes such as Abebe Bikila, who won the 1960 Olympicmarathon in Rome, ran the race without shoes. What they fail toaddress is exactly why he ran that way. Bikila was not initallyscheduled to run the Olympic marathon as part of the Ethiopianteam, but was later added to take place of the injured WamiBiratu, who had broken his ankle in a soccer match. Being alate addition, Adidas (the shoe sponsor for the games) had veryfew shoes left for athletes and Bikila was unfortunately fit witha pair that proved too uncomfortable for the long race.Therefore, he ran, and won, barefoot. While barefoot activistsfail to remember is that four years later, Bikila competed againin the Olympic marathon, and ran over 4 minutes faster, settinga new world record. This time around, Bikila had shoes.

Barefoot Running:A Debate to the TrendSweeping Our Nation

by Jason BullPhotography Laurence Kelly


Barefooters will cite other examples of barefoot excellence, suchas Zola Budd or athletes at the University of Oregon coachedunder Vin Lananna. In these instances, the efficiency and qualityof the actual runner is being ignored. Budd, Oregon athletes, andBikila would all fall under the elite level categorization, yet as fewas 1% of today's athletes are considered elite. Elite athletestypically are more biomechanically efficient, therefore makingthem less prone to injuries as a whole. To extend this argument,a vast majority of runners in the seventies and eighties were elitelevel athletes, posting a median time of 3:10 in the marathon.Today, marathon runners come ina variety of body types withdiffering levels of ability. Veryfew are considered elite, andthe average time for amarathon now is 4:30. Anyand all unbiased researchneeds to compare “apples toapples” and using today'shealth conscious weekendwarrior as a comparison to the70's Olympic hopeful creates acompromised analysis.So where does the barefootargument go from here? Could itbe argued that wearing moreminimalistic product, such as theVibram Five Fingers or the NikeFree, acts as an aid in buildingand strengthening the legs?Such is the argument that isoften presented by barefooters,and those who get hurt are oftensaid to have started too quickly,therefore not allowing thosemuscles to strengthen enoughbefore going full bore. Onceagain, while the surfaceargument may seem to makesome sense on a basic level,there has never been any clinicalresearch done to show theeffects of barefoot running over along period of time, nor does anyresearch support the statementthat barefoot running strengthens the intrinsic or posturalmuscles in the feet and lower legs. And while there has beenresearch showing the different loading patterns experienced byshod runners compared to barefoot runners, there is no evidenceshowing a correlation of those impact peaks to injury. What wehave here is a comparison of science versus superstition, andunfortunately, when likeminded people convene in places like theinternet, truth often gets mistaken for fact.Barefooters are not alone in all of their claims. Newton Runninglays claim to creating the “only shoes that were developedspecifically for natural running.” On their site they show a stickfigure mimicking a forefoot strike, with his foot falling directlyunder his center of gravity. Underneath they show another stickfigure, this time landing with his heel way out front of his body.The implication here is that a rearfoot (or heel) strike causes abraking motion that sends injury-causing shock throughout thebody and joints. What they fail to mention is that the diagramdoes not accurately depict an efficient heel strike, but is more

accurately a runner suffering from a bad case of over-striding. Byreducing the length of the stride, the foot can more naturallyland under the body, thus minimizing the impact forces. Whilethere is no definitive answer as to which method of running isbest on the body, an analysis of the human foot shows that thecalcaneus, located in the heel, is the largest bone in the foot withthe largest fat pad underneath it, reinforcing the idea that a heelto toe strike is natural.So why do shoes like the Five Fingers and Nike Free exist, and ifthey aren’t ideal, why do specialty shops continue to carry them?

The answer is simple: Everyone isdifferent. While there is much debate ona variety of levels, the shoes can be saidto have certain benefits when used as asupplemental aid in running. For thosethat do over-stride, the lack ofcushioning in the Five Fingers does infact promote a shorter stride length andincreased cadence. Asics researcherSimon Bertold, in fact praises the NikeFree, stating that he believes “it'sactually a good idea to mix up thesignals received by the body over shortperiods of time.” The problem lies is inhow these new products are beingmarketed. While it may be beneficialas a supplement, companies market thefootwear as “wear all the time” devices.As a running footwear specialist, I feel itnecessary to defend my position in themarketplace. McDougall may present acompelling argument, but remember,he is a journalist and an author.McDougall makes his living throughthe fine art of crafting words. Just ashe claims that the running shoeindustry bases its campaign on fear,McDougall is also guilty of such an act,often referring to the $175 shoe thatneeds to be replaced in three months.Take note that the average runningshoe sold in most specialty shopsretails right around $100.The crux of the argument is to trustyour local running store and other

specialty shops around the country to help you with your runningneeds. McDougall may claim that there is “no evidencewhatsoever that running shoes do anything to prevent injuries,”but I recommend conferring with any one of the many runnerswho have gotten relief from plantar fasciitis with the help of aproperly-fitting stability shoe. While not clinical research, atestament of that nature holds just as much merit as the claimsin McDougall's writings.Just as your local running store always has, good specialty storescontinue to treat every person for exactly what they are: a uniqueindividual with their own specific biomechanical makeup. Whatthat means in the end is that you may walk out the door with theBrooks Beast, or you may walk out with a pair of Nike Frees, buteither way, you can be confident that you have been paired withthe best shoe for your needs and your body type.

Jason Bull is Assistant Manager of the Bryn Mawr Running Co.


Princeton Tec PushPrinceton Tec has built an excellent reputation for theirconsistent quality. A solid example of that quality andconsistency is the commuter’s Push light.

Often when headlamp or flashlight manufacturers add abike light to their lineup, the quality of the light is excellent,but the hardware that attaches it to the handlebar seemslike a cheap afterthought. The Push, a 100-lumen, 1 LED,handlebar-mounted light, combines a great compact lightwith an easy-to-use, solid handlebar mount.

The hinged design of the mount allows the light to beinstalled on any size handlebar without the annoyance ofshims or unnecessary, easy to lose small parts. The mountinstalls and uninstalls very easily and without tools, and thelight can be removed even more easily by leaving themount on the handlebar and using the quick-release tab.Off the bike, the light works well as a compact flashlight.

The single Maxbright LED produces enough crisp, whitelight for any commuter in any weather condition. One ofthe light’s most innovative features are the red sideemitters, which make the rider more visible, and can beswitched on and off by holding in the big, single, easy tofind button.

The bulbs are powered by three AAA batteries, which areincluded.A light is only as good as its power source, andPrinceton Tec has remarkably continued to use very highquality, brand name batteries in their products, rather thanchoosing to save a little money by using cheap batteries.This is a good indicator of the amount of pride the peopleat Princeton Tec have in their lights.

The Push light has three settings. The high setting isfantastically bright for a self-contained light, though a serious trail rider will need a light with a longer throw. The amount of light produced bythe high setting is enough to ride at a normal commuter’s pace on an unlit surface without over-riding the light. The low setting is ideal for ridingon lighted streets, where the purpose of the light is to help drivers see the rider. On this low setting, the light will run for 63 hours.

The Push doesn’t aim to change the world, or even the way we look at lights. It’s a light designed to be simple, durable, and reliable at the veryaffordable price of $49.99. On those counts, though, the Push hits the mark perfectly. Check out the Push andmore from this great local companyatwww.princetontec.com. And for an opportunity to win one of these lights check out our facebook page or follow us on twitter@libertysportmag to find out how.

Welcome to our annual holiday gift guide. We are luckyenough to get to test out a lot of different products during theyear. Here are just a few of the choice items we have receivedthat we feel confident anyone would be happy to receive for agift. Be sure and go to our site, www.libertysportsmag.com

to see additional review of great gift options.


Knog Party FrankKnog Party Frank: Business in the Front, Party in the Rear

If Knog’s new Party Frank bike lock could, it would grow amullet.A classic, silky partymullet. Party Frank is part of a new line of locks fromAustralianmanuacturer Knog.Withmullet-like proficiency, Party Frank is a little bit business, and a little party.

The business end is a 12mmbraided steel cable to keep your bike secure. The thick stainlesssteel closure is solid enough to be used as defense against zombies and the three keys are full-sizeand don’t feel like cheap stampedmetal. The entire piece is covered with a durable, flexible silicone sothere are no seams or points of entry for prying. The silicone covering also protects your bike’s wicked-sweet,customHello Kitty paint job. Frank can also be closed without the key,which is a time-saver overmanyU-locks whichhave been on themarket for years.

The party end starts with 12 color options, with keys colored tomatch. The lock is also far more flexible thanmost other cable locks available, whichdoesn’t seem party-worthy until you realize you can comfortably wrap the lock around your wrist a couple times andmake a bracelet for added stylebetween destinations. For that matter, you can evenmake a sweet necklace that would forceMr. T rethink his pity for you. The keys come on a handy,stretchy,wrist coil, which should be worn at all times (because it makes people think you’ve got a secret).

Frank doesn’t aspire to be themost secure lock on themarket.He’s your perfect watchdog for errands, commuting, and neighborhood rides, butFrank points to his bigger brothers in Knog’s line when it comes time to leave a nice bike locked up outside a pawn shop overnight.

Along the way I was able to find a few other good uses for Party Frank.When I realizedmy roommate was usingmymilk, Frank kept themilk juglocked to the shelf in the fridge.Whenmy roommate stole one of my delicious cans of Pennsylvania Dutch Birch Beer, Frank wasmore than happy tolock the fridge door shut.And whenmy roommate borrowedmy tools to take the door off the fridge, Frank was the perfect size to lock aroundmysleeping roommate’s neck. I dropped the keys in an envelope, addressed it to him, and dropped it in amail box. The next daymy roommate got thekeys in themail and removed his new“necklace.”Thanks, Frank.

Knog’s Party Frank retails for only $20 and is available online and throughmost local bike shops.You can see for yourself howmuch fun these locksare by going towww.knog.com.au. Party on, Frank.

Cadence Wrist RocketBased out of Philadelphia near Boathouse Row, the CadenceWatch Company is no stranger tomakingwatches. Whilemost of their watches are geared towards the rowing crowd, their newwatch, theWristRocket, is perfect for keeping track of the time while you're loggingmiles on the pavement.When I first gotthe watch, I immediately noticed was that it is BIG. It has quite a bulk to it, but actually doesn't weigh thatmuch, and stayed firmly in place the entire time throughoutmy runs.

Unlike some other watches, its display is large and easy to read. Using an LCD dotmatrix instead ofstandard 8 digit displays, the numbers are clearly outlined and large enough to see just by glancing down atthe watch. There is nothing unnecessary clogging up the display; just the time and date. The stopwatchdisplay is even easier to read, just massive numbers taking up almost the entire screen. It's almost impossibletomisread the time with this. Because it is lacking speciality features like a GPS and heart ratemonitor likesome othermore expensive watches, it might not be for you die-hard runners. However, if you're lookingfor a clean, simple, and "locally grown" watch, then the CadenceWrist Rocket is perfect. TheWrist Rocketretails for $65.You can findmore information about this watch and others atwww.cadencewatch.com.


Gaerne Carbon G Myst PlusCycling shoes are never an easy thing to buy, especially when you think about the rolethey play in being a critical contact point with the bike. Added into the challenge is thelarge number of choices that now exist. And unlike running shoes or even street shoes, areally good road cycling shoes can last you years and tend to be a real investment.Gaerne’s top of the line Carbon G Myst Plus (for 2011 they are being replaced by theCarbon G Mythos Plus which is extremely similar) are shoes worthy of your investment ifthey fit you well.

Fit is the critical point here. If the road shoes do not have the perfect fit based on yourfeet, all the cool technology and stiffness won’t do anything for you at all if your feet arecrunched or some similar issue. The Gaernes are designed to fit a wide range of feet withan ample toe box, a buckle and strap system for fitting the shoes snugly, and a special heelgrip system that keeps the heel snugly in place with no slipping, even when sprinting. Theflexible synthetic upper sole is flexible and conforming, while padding on the inside ofthe shoes adds to the overall comfort, which is a must for longer rides. No noticeablehotspots when using the shoes, regardless of mileage or any other factor.

Yes, it is a synthetic upper and not a leather shoe. At first, and given the cost, I was a bitskeptical. The upsides to the synthetic are that the shoes are much easier to clean andbreathe extremely well. Plus the synthetic upper, despite some serious abuse, still looksnew and not as scuffed as leather becomes. The Gaerne EPS Carbon Fiber Soles are madewith a carbon fiber weave that looks gorgeous. More importantly, the soles are very solidbut provide just the subtlest give so your feet stay happy.

The other bit of info to remember is these are handmade Italian shoes by a company whohas been in the business since 1962. They look and feel brilliant. The price tag of $449.99is on the high end for any shoes, but these will last years and if they fit your feet well, youwill be happy you splurged. You can see more photos and additional models atwww.gaerneshoes.com.


Vincero Cageless Waterbottle SystemJust when you thought you had it all figured out, someone has to goand put a rare earth magnet in your water bottle.What? Why is therea magnet in my water bottle? Won’t it rust? I believe that the people behind Boulder, Colorado based Vincero Designs, manufacturer of theedge16 composite bottle mount, have already thought of that. This innovative system has a rare earth magnet on the outside of the 85g BPA-free bottle that interfaces with another magnet in the edge16 mount. The bottle, named the s24, is shaped to allow it to slide onto the edge16

mount more easily than traditional water bottles would slide into theircages. Vincero Designs has clearly put a lot of thought into this bottle. Thewide mouth allows ice to easily slide in. Rather than a traditional lid, thecap has a squeeze valve, making already simplified hydration even easier.The coolest feature of the bottle, though, is the slightly raised logo. Byhaving an embossed logo, which makes orienting the bottle easy, the s24“tells” you which direction is up, and prevents you from looking like aknucklehead as you try and line up the magnets.

Being the late fall, I have tried this bottle out during a cyclocross race and afew trips through the local mountain biking trails. I skipped trying this outon a road ride, because if it can’t hold there, it won’t hold anywhere. I havehad mixed success with water bottle retention systems over time and I willoften forgo a bottle in favor of a backpack based water system. I did like theease of use of the system. The install was easier than a typical bottle cage,

since there is no cage involved. The interface while riding along was great. I was able to drink from the silicone tipped bottle throughout thecross race, and I made a few sips over the time out on the mountain bike. I did knock the bottle off once during the cross race, but that wasmy shoulder’s fault. The bottle held up great on my rocky mountain bike rides. I only dropped the bottle once, but to be fair, I have droppeda bottle on that part of the trail before.

The many, many features and benefits of this systemare faced with one significant drawback. To use theVincero system, you need the Vincero water bottle,which means you won’t be able to use that sweetJustin Bieber water bottle you picked up.

With an MSRP of around $50, this bottle andretention system will put you back what most othercomposite retention systems will cost you, but noother system is as versatile. I recommend this systemnot only for cross, but also if the main user of thiscage is a roadie looking to keep the clean lines oftheir bike unencumbered by a cage, or a rider with asmall frame that prevents a normal cage and bottlesystem from fitting. To learn more about thiscompletlety American manufactured system go towww.vincero-design.com.


Nalini Pro Cyclewear Winter Jacketand Bib TightsThere is no excuse to not ride outside throughDecember with all theclothing options out there.Nalini has two great options to help keep thewind and cold at bay. The BlancheWinter Jacket and theMeta ThermalBib Tights, from their 2011Winter Pro Cyclewear collection, that willhelp keep you warm across a wide range of temperatures, are exactlywhat you would expect from a classic Italian brand.

The Blanche jacket is extremelycomfortable, has three pockets on theback that are easy to get to with amplespace in them for your basic needs, andvery lighyweight. The Blanche worksextremely well for wind breakingprotection and is good on its ownwitha long sleeve jersey underneath downto 45° and with a thermal base layercould easily be worn on even coldermornings.Also important is style, theBlanche jacket looks great both on thebike and off, no problems wearing it outwith jeans in the fall.

TheMeta Thermal Bib Tights will becomeyour best friend for those long Saturdaywinter rides. The tights are rated down toa chilly 15° and can be worn into themid-50’s before they start to get a bit too warm.They are very tight to the body whichhelps keep the warmth in yet move well atthe key points (knees and hips.)Made ofvarious fancy thermo fabrics, and not tomake light of the science in them, but thebottom line is these do their job well andprovide lots of protection. TheMeta tightshave an extremely comfortable chamoisand just feel great.While being towardsthe top end of the bibmarket on cost, theyprovide very high-quality performancethat will last a very long time. Formoreinformation go towww.albabici.com.


Chrome Dresden ShoesChrome makes some of the most stylish urban cycling clothing out there and they don’t disappoint with their new Dresden suedeshoes. The Dresden is the well-dressed suede older brother to their ever-popular Kursk model.

There was a bit of a fight around here when these shoes came in as to who was going to review them. I won’treveal my winning methods, but let’s just say I still get dirty looks when I wear these to the studio. Built for

style, comfort and function, the Dresden is a multipurpose shoe, which is key when the dollars aretight. The suede uppers are classy enough for the office, and the comfortable interior combined

with a bit of arch support make for a great walking and bar hopping shoe.

At the base of it, the Dresden is still a serious urban cycling shoe that’s meantto be ridden in and stomped on. Some of the details include reinforcedmidsoles, low-profile toe box design for pedal cage clearance, lace garage tokeep them out of the chain and even steel aglets to keep the shoelace tips in

tact. The Dresden is available in black, grey, and olive and retails for $80. Youcan find out more about them at www.chromebagsstore.com and keep on eye out

for them popping around town on our Facebook page.

Clif Bar Wrapper Messenger BagSo that's what TerraCycle did with those Clif Bar wrappers I sent them.

If you've been trying to figure out what to do with all those wrappers, or at thevery least felt less green every time you throw one out, TerraCycle, one of theearliest innovators in upcycling (taking something andmaking a higher leveluse for it, if possible using it in its original form), have come upwith analternative. First with Clif Bar, then with Kashi, Bear Naked, andOdwalla:Collect the used packaging and other hard to recycle materials and turn it intonew products like this messenger bag.

How? They have what are called“Brigades,”which are free collection programswhere people like yourself can collect and send in, postage paid, all those energybar wrappers and granola packaging you’ve got, earning 2 cents per itemtowards the school or charity of your choice.And TerraCycle have collectedmassive numbers of wrappers already, saving them from landfills.

That's great and all, but what about the bag?What we like best about thebag is the simplicity and durability of it. Themessenger bag has one largecompartment and no pockets on the inside, perfect to keep in the car forthose grocery trips or short walks around the neighborhood. The strappingis heavy duty and the Clif Bar wrappers are extremely durable. Plus, just asimportant, it is a fun unisex bag to walk aroundwith that people notice.To see a full line of everything TerraCyclemakes fromwrappersandmore go towww.terracycle.net.


3115 Sanatoga RoadPottstown, PA [email protected]

Lori HaraczkaSales Representative

www.pottyqueen.com

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

To learn more about Rudy Project Special Offers, seetheir complete award winning product lineup or find adealer near you, visitwww.e-rudy.com.

REWARDFOR READER FEEDBACK

Win Your Choice!

Udderly Smooth Chamois CreamThe people at Udderly Smooth have been making excellentmoisturizer for cow udders for years. Thanks to their Udderly SmoothChamois Cream, cyclists can now give the same amount of care totheir own undercarriages.

The greaseless formula has a very clean, light scent. It comes out of the8oz tub fairly thick, but becomes fairly thin with application. BecauseUdderly Smooth doesn’t have that menthol tingle that many chamoiscreams have, it has gotten excellent reception from female riders.

The cream seems to be just about perfect for shorter rides, but afterrides of two or more hours, or in particularly rainy or sweatyconditions, you may find yourself needing to reapply.

Udderly Smooth also seemed to be just the right viscosity for runnerslooking to prevent chafing. The more expensive, extremely thickcreams can sometimes feel like too much for runners who appreciate aminimalist feel.

Udderly Smooth’s 8oz tub will last most riders for months,making itwell worth the $10 investment (about half the cost of some of themore popular brands). If you’ve never tried using chamois cream,you’re missing out on a world of comfort. Fortunately, your local bikeshop will be more than happy to enlighten you. They probably willnot, however, apply it for you.

Get all the details atwww.udderlysmooth.com.

Sock Guy Wool Socks and ArmWarmersWe will be staying warm in style this winter thanks toour friends at SockGuy. SockGuy has a whole line ofsocks, all different lengths and materials, but with onething in common, fun. Their socks and arm warmers bring abit of color and humor to your rides (and wearing these to workcan put a smile on your face when you’re stuck in that meeting anddreaming of being back on two wheels.)

The wool crew socks we tried were 6”high andmade from Turbowool, a mix of merinowool and an acrylic, that is both moisture wicking and very warm. The socks are designed to fit a wide range of feet andhold up well over time thanks to reinforced heels and toes. The arm warmers are made from an acrylic fabric that isextremely comfortable. The arm warmers stay in position thanks to clingy arm cuffs at the top that still allow for an easy

roll down as the weather, or the ride, heats up. The articulated mid-section keeps them from bunching at the elbowand wrist bands are nice and wide. These arm warmers will stay right where you want them for the whole ride.

Have some fun this winter while keeping warm by checking out all of thedesigns available at www.sockguy.com.

Vasque Mindbender GTXThe Mindbender GTX, a new offering fromAmerican shoe manufacturer Vasque, is a serioustrail shoe which pairs phenomenal stability withreasonably low weight. The shoe also features aGore-Tex lining to keep the creek out of your socks.

The first thing I noticed, other than that sweet muskof new shoes, was the huge amount of room in the toe box. The arches are more geared for a flatter-footed runner, but many runners havereported loving the shoe despite their narrow feet and higher arches. Vasque’s approach is to match a roomy toe to a low-volume heel. Thenarrower heel keeps the foot in the proper position while the toe box allows for the foot to expand during push-off.

The room in the fore end of the shoe is a great feature for runners whose feet swell, which is a common problem among ultra-runners. Theshoe also provides enough room for runners who wear toe socks, which I’ve found take up slightly more volume.

Part of the shoe’s stability can be attributed to the low profile of the sole, much like I’ve lowered the suspension on my 1992 Toyota Tercel foradded stability and awesomeness. The sole never seemed too stiff, yet I didn’t feel like I needed additional protection from the small rocksthat the trails of Pennsylvania seem to offer in abundance. Rarely are shoe manufacturers able to find the right balance of stiffness andprotection, but Vasque has done it with the Mindbender GTX.

At $130, this is not a cheap shoe, but Vasque has a reputation for quality. This is a shoe which will keep your feet happy and protected formany, many miles.

The Mindbender GTX is available at specialty running stores and online. You can learn more at www.vasque.com.



ARTIST STUDIOS

$ 100 per month

at The PAPERMILL

215.687.8391

Laplander BagsOften times I find that bags designed for short commutes or city useoften do not have the capacity that I need. I have a 26-mile roundtrip commute, I need to carry a computer and often need to changehead to toe twice a day. I have become a smart commuter over theyears, and I pare down what I need to the basics, but my basics stilltake up a good amount of space.When I first saw the Philadelphia-made Laplander bags, I thought they were beautiful bags, but notquite ready for my commute. I usually use heavy duty touring bagsthat are designed to go across the country, so I expect quite a bit. Igot what I expected out of this bag. Not only is the bag amazinglybeautiful, but it also functions very well for my commute. From thewaxed canvas construction to the hardcore stitching to keep theleather handles and straps in place, these bags are no slouch in anyway. The price of these bags is really the only weakness. A price tagthat is about 30 clicks above $200 is quite a chunk of cheddar todrop on pannier bags, but remember these bags are the real dealwhile also providing quite a fashion statement.You can see their fullline of gorgeous bags atwww.laplanderbags.com.

You would pony up for a nice suit, right?

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?


CYCLING

EVENTS

Cycling - Mountain and Cross

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

Dec-Jan. Keswick Cycle MTB Ride.Sun, 9:00 AM. Wissahickon Park.Intermediate to Advanced Levels.salesstaff@keswickcycle.com856-795-0079www.keswickcycle.comDec-Jan. Bikesport Evening Bike Ride.Wed, 5:30 PM.Lower Perkiomen Valley Park. All Levels.Head and Taillights [email protected]

DecemberDec 18. Bicycle Therapy Christmas Crossand MTB Follies. Fairmount Park,Philadelphia, PA.teambicycletherapy.blogspot.com

Dec 19. Junkyard Cyclocross.12:00 PM. Philadelphia, PA.www.bilenky.com

Cycling - Road

OngoingDec-Jan. Keswick Cycle Cherry HillRoad Ride. Sat. 7:45.18+ MPH. 40 [email protected]

Dec-Jan. The Harrisburg Bicycle Club.Sat & Sun 8 AM. Sun 1:00 and 1:30 PMwww.harrisburgbicycleclub.org

Dec-Jan. Highroad Cycles GroupRides. Avg 16 MPH. 30-40 Miles.Sat 9 AM. Doylestown and Wayne.www.highroadcycles.com

Dec-Jan. Bikesport Fast-paced Road BikeRide. 40-50 miles. Sun 9 AM. Trappe, [email protected]

Dec-Jan. Bikesport Evening Ride. Tues,6:00-8:00 PM. 16-18 MPH. Lights Required.www.bikesportbikes.com

Dec-Jan. Bikesport Friday MorningWomen's Ride. Fri, 9:15 AM.Trappe, [email protected]

Dec-Jan. High Roads Training Rides.Tues, 5:30 pm. Wayne andDoylestown stores.www.highroadcycles.com

Dec-Jan. Bikesport Free Fix-a-flat Clinic.1st Sat, 9:30 AM. Trappe, [email protected]

MULTISPORT:TRIATHLON ANDDUATHLON

EVENTS

OngoingDec. Mid-Atlantic Multisport Triathlon101 Class. Sundays 8:30-10:00am.Thru Dec 19info@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.com

Dec. Mid-Atlantic Multisport LadiesNight Indoor Cycling Class.Mon, 7:00 - 8:00 PM. Thru Dec 20.Upper Main Line YMCAinfo@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.com

Dec. Triathlon Swim Skills Training.Wed, 9:30 - 10:30 AM.Upper Main Line YMCAinfo@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.com

Dec. Mid-Atlantic Multisport Class:Triathlon Swimming.Thurs, 7:00 - 8:00 PM. Thru Dec 23.Upper Main Line YMCAinfo@midatlanticmultisport.com610-644-0440www.midatlanticmultisport.com

DecemberDec 5. Mid-Atlantic MultisportIndoor Triathlon Series.7:30 - 9:30 AM.Healthplex Sports Club.Springfield, PA.www.midatlanticmultisport.com

JanuaryJan 9. Mid-Atlantic MultisportIndoor Triathlon Series.7:30 - 9:30 AM.Healthplex Sports Club.Springfield, PA.www.midatlanticmultisport.com

RUNNING

EVENTS

OngoingDec-Jan. South Philly Striders RunningClub. Tues & Thurs, 6:00 AM.Geno’s [email protected]

Dec-Jan. Jenkintown Running Co.Group Run. Wed, 6:00 PM.Jenkintown, [email protected]

Dec-Jan. Pagoda Pacers Athletic ClubRun. Wed, 6:00 PM. Locations [email protected]/training-runs

Dec-Jan. PCVRC Wednesday EveningRun. Wed, 6:00 PM. Delcastle [email protected]

Dec-Jan. Philadelphia Runner Group RunThurs, 6:00 PM. Philadelphia Runner.Laura. 215.972.8333laura@philadelphiarunner.comwww.philadelphiarunner.com

Dec-Jan. The North Face Trail Run.Thurs, 6:00 PM.Valley Forge National [email protected](610) 337-1773

DecemberDec 1. Lights in the Parkway Run.Lehigh Parkway. 7:00 PM.www.runlehighvalley.com

Dec 3. Jingle Elf Run.West Chester 6:30 PM.www.runccrs.com

CALENDAR OF EVENTS

SPONSORED BY

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

for more information about

MARKETPLACE

New Marketplace Section Coming email [email protected]

for rates and info

Dec 4. 1st Annual Pottstown ReindeerStomp. Pottstown, 9:00 AMLauren Rubenstein. [email protected]

Dec 4. Festive 5K. Coatesville, PA9:00 AM. [email protected]

Dec 4. Great Guys Group PottstownReindeer Stomp. 10:00 AMwww.runccrs.com

Dec 4. The Food Pantry Race for theHungry Holiday 5K.Burlington, NJ, 1:00 PM.www.btfoodpantry.org

Dec 5. Brian’s Run. West Chester, PA.1:00 PM. www.briansrun.org

Dec 11. Bethlehem Christmas City Classic5-miler. Bethlehem, PA, 9:00AM.peakrace.com/ccc5miler/

Dec 11. Pineland Striders Holiday 4 MileRace. Medford Lakes, NJ, 9:00 AM.www.pinelandstriders.com

Dec 11. Athlete's Closet Winter Series.West Chester, PA, 9:30 [email protected] (610) 692-4922www.athletescloset.com

Dec 11. Jingle Bell Run/Walk.Bucks County Community College10:00 AM. Newtown, [email protected]

Dec 12. Funky Santa 5k.Pottstown, PA, 9:15 AMwww.makebreak.com

Dec 12. 2010 Jingle Bell Run/Walk.Malvern, PA, 10:00 AM.www.jbrphilly.kintera.org

Dec 12. Freehold Area Running Club’s22nd Annual Toys For Tots 5K.Freehold, NJ, 10:00 AM.www.farcnj.com

Dec 12. 13th Annual Reindeer Romp 5k.Havertown, PA, 3:00 PM.www.reindeerromp.org/info.htm

Dec 31. Philadelphia New Year's EveMidnight Run 5k.Citizens Bank Park, 11:59 PM.www.racoonsports.com

JanuaryJan 2, 9, 16, 23, 30.28th Annual Winter Race Series.Freehold, NJ. www.farcnj.com

Jan 8. Athlete's Closet Winter Series.West Chester, 9:30 [email protected](610) 692-4922www.athletescloset.com

Jan 16. Chilly Cheeks 7.2 Mile Trail RunReading, PA, 11:00 [email protected]. 610-779-2668www.pretzelcitysports.com

Jan 23.Winter Classic Rachel's Run forWilliams Syndrome.Audubon, PA. 10:30 [email protected] 610-666-0768.www.runtheday.com

Be sure and submit yourevents to be listed forfree in our calendar and onour site. Just go toLibertySportsMag.com.

Register online at Raceit.com orwww.delawaremarathon.org

PO Box 24, Montchanin, DE 19710 • 302-654-6400

Wilmington, Delaware Riverfront

May 15, 2011

RUNDELAWAREthe First State’sMARATHON

New scenic two-loop course throughWilmington’s park system

Half Marathon – 4 Person Relay

Limited to 1000 in Marathonand 1000 in Half


1.800.472.3972www.zipp.com

The service course contains the infrastructure and equipment required to outfi t a pro cycling team. But it’s more

than a warehouse. It’s where cycling’s enduring traditions join with the latest breakthroughs in fi t, materials, and

engineering. | In the service course facilities of the world’s top teams, Zipp® is synonymous with the highest

standards for performance and technology. Now we’re expanding that reputation with the new Service Course

and Service Course SL collections of aluminum bars, stems, and seatposts designed for professionals like US

cyclocross champion Tim Johnson and the Cannondale® Cyclocross Team prepared by CyclocrossWorld. | Using

advanced materials and the strictest precision controls, Service Course components bring classic designs to new

levels of comfort, reliability, performance, and fi t – for every rider.

THE START OF A NEW TRADITIONPhoto:Chris

Millim

an

Documents

Liberty Sports Magazine December 2010/January 2011