Liberty Sports Magazine Oct/Nov 2011

CALENDAR OF EVENTS SPONSORED BY

Presented 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 the Walt Disney World® Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now.

Every princess has her story.Yours may or may not involve kissing frogs.

S&R-10-18869 © Disney

Disney’s Princess Half Marathon WeekendFeb. 24– 26, 2012

Register at runDisney.com | Keep up with us on

Presented by

Imagine a weekend of runs where every mile is fi lled with Disney fun. Race through all four Theme Parks in the Walt Disney World® Marathon. Enjoy the half marathon, Goofy’s Race and a Half Challenge, and the all new Marathon Relay.

Mile 11:Slay Dragon

S&R-10-15969 © DisneyRegister at runDisney.com

Walt Disney World Marathon Weekend 1/5–1/8/12

TABLE OF CONTENTS

FINDING THE FINISH

29 IRONMAN 70.3 POCONO

46 CYCLOCROSS PERSPECTIVES

DEPARTMENTS

10 Sprints

12 Letter FromThe Editor

15 Tyler’s Journal

16 Food & Nutrition

18 Training

20 Sports Medicine

55 Calendar of Events

58 Choice Gear

FEATURES

22 Speeding Up For Fall

24 Finding the Finish

29 Official Guide to Ironman70.3 Pocono Mountains

37 Fall 2011 Shoe Guide

40 Embrocation

41 2011 Philly Bike ExpoOfficial Guide

46 Cyclocross Perspectives

50 2012 Piranha SportsOfficial Guide

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

Sponsored by:

Photo by Michelle Evans-Chase

Photo by Patricia SantucciCover: Photo by Anthony Skorochod.

Lightweight footwear

offers limitless opportunities to

experience the run in a new way.

Yet simply removing parts of the

shoe to create a featherlike feel

results in poor performance. That’s

why Brooks took a proactive

approach to minimalist design

with the PureProject™

collection.

By developing fi ve innovative

technologies that promote a

natural foot strike, PureProject

shoes let runners take charge

and connect with the run.

Combine this feel

with radically light,

flexible materials,

and every stride is

like an adventure

for the senses.

Without Losing the Tech

LightenUp

Ready to feel more with less?

Experience four new PureProject™

shoes by Brooks on October 1 at

your local running shop. Or, visit

brooksrunning.com/pureproject.

BIOMOGO

DNA

IDEAL

HEEL

TOE FLEX

NAV BAND

ANATOMICAL LAST

24

JUNE 22-24 2012

SPRINT DISTANCE & KIDS RACES SATURDAY 6/23

OLYMPIC DISTANCE SUNDAY 6/24

REGISTRATION OPENS NOVEMBER 1REGISTER ONLINE AT: PHILLYTRI.COM


SPRINTS

Return of the Endurance Sports ExpoBuildingon the successof last year’sEnduranceSportsExpo, this year’sExpo is going tobe evenbigger andbetter. Last year’sExpo featuredmany informative classes, seminars,andover 250vendors throughoutthe sprawling50,000 square footvenue. If youwereoneof the5500+attendeeswhomade it out to theGreaterPhiladelphiaExpoCenter inOaks,PA last year,or if youhaveneverbeen (shameonyou), there’sevenmore slated for the2012Expo!

You toldus youwantedagroupride–well,yougot it! Prior to theopeningof thedoorsof theExpo,we’ll behavingagroup ride. Join the crowd for anice scenic ride around theOaks andKingof Prussia area,andgetready for theday’s events inside.

Not a cyclist?That’s okay–we listened to runners, too. Just like thegroup ride, the2012EnduranceSportsExpowill have a5kononeof the crispFebruarymornings eventweekend.

Prefer to stayoffshorewithourSwimmingEditorBruckner?Well, sorry, there’snothingwecandoabout that.However,wepromise that if yougo swimmingbefore theExpo,you’ll be able to findheat and shelter indoorsat theExpoCenter.

Formore information regarding the2012EnduranceSportsExpo,visitwww.endurancesportsexpo.com. Youcanalso followusonFacebookatwww.facebook.com/Endurance.Sports.Expo.

Team ChallengeFor over 40 years, the Crohn's & Colitis Foundation of America (CCFA) has paved the way to a cureby creating the first research programs dedicated to Crohn's disease and ulcerative colitis.Withescalating numbers of new cases, the need for research and patient support funding is greater than ithas ever been.About 1.4 million Americans have Crohn’s disease and ulcerative colitis, two painful,seldom-discussed and oftenisolating digestive diseases.

Team Challenge for Crohn'sdisease and ulcerative colitis ishelping us raise the fundsneeded to make these diseaseshistory. Team Challenge is in itsfourth year and we have raisedover $25 million!

This season Team Challenge istraining to run, walk, orrun/walk in the Las Vegas Rock‘n’ Roll Half Marathon inVegason December 4th. In exchangefor your fundraising efforts thatbenefit the Crohn’s & ColitisFoundation of America, youwill receive coaching, airfare toVegas, and 3-night hotel accommodations at Mandalay Bay. Along theway we will have fundraising clinics, and you will have support from past participants who havesuccessfully completed the program in the past.We have experienced, professional coaches who willguide you every step of the way, as well as provide beneficial clinics at weekly group training sessionsthat cover every topic from nutrition to stretching. Our voluntary group practices are held onSaturday mornings, and wemeet at several different venues in the Philadelphia area.

For more information, visitwww.ccteamchallenge.org.

BIKES & BOARDS Y

humanzoom.com

Professional HandSnowboard Tunes

We are a Full-ServiceShop O� ering

Bike Rentals

Trek CertifiedBike Fit Experts

Sunday Oct. 16thGARAGE SALE

Bikes, Parts &Snowboards

on Sale!

75% OFFSelect Items Up To

Your Local Guide to Cycling, Running and Triathlon October/November 2011 11

TEAM APPAREL NO DESIGN FEES P FEES NO MINIMUMS UNLIMITED

C DESIGN CUSTOM TEAM APPAREL D COLORCYCLINGNO MINIMUMS

NO SET-UPTRIATHLONFEES UNLIMITEDM MUMSRUNNINGCUSTOM APPA

UNLIMETED COLOR DESIGN NO SET NO DESIGN FEES NO SET-UP FEES

TED COLOR CUSTOM TEAM APPARELUMS UNLIMTED COLOR DEISGN FCUSTOM TEAM APPAREL NO SET-UP

N GN FEES UNLIMITED COLOR DESIGN


LETTER FROM THE EDITOR

By Stephen Brown

Back in August on the eve ofhurricane Irene I received a textmessage from a good friend ofmine, Ethan Zohn. The textsimply said, “I’m in Philly…longrun?” I took a good look at theweather report, and except for thepossibility of some light showers,we weren’t supposed to see theeffects of Irene until late Saturdayinto Sunday. So, I figured ….SURE! Why not? I’m up for a run.

I met Ethan at his Center City hotel at 7:45 a.m. on Saturdaymorning and we headed over to Boathouse Row so I couldshow him one of my favorite running loops around the ArtMuseum. Of course we had to detour slightly to run up thefamous steps and pause for a Rocky Balboa dance at the topbefore heading back to the path to continue our run. Weresumed our run and had a typical Ethan and Stevediscussion about everything from cancer to diet toendurance sports to wanting to save the world to soccer to

how nice Kelly Drive is…. and a long list of other topics.

Along the way, we ran into hundreds of other people alldoing the same thing. We saw many solo runners andwalkers lost in either their own thoughts or their music. Wesaw running partners and entire running groups all out fortheir daily fix. We overheard bits of conversations abouteverything under the sun, or, in this case, under the darkominous clouds.

There is something mystical about the PhiladelphiaMuseum of Art loop. Ethan picked right up on the energydown there and the pride that people seem to have alongthat priceless stretch of “the drives.” It’s more than a place totrain. It’s a place to socialize, collaborate, commiserate, andconnect with others and ourselves.

For me the most inviting part about the Art Museum loop isthat everyone belongs. Whether you are a jack rabbit crosscountry runner or someone looking for a place to jumpstart your novice walking program, this is the place for you.So let’s keep the good karma alive. Grab a buddy and headout for a run, sharing the road and offering an encouragingword to those around you.

813 .254 .7866 ! WWW.TAM PABAYRUN.COM

WE DID!WE DID!

15K 5K HALF MARATHON 5++3K

ARRHGGHYOUREADY

TO RUN FOR THE BOOTY?ARRHGGHYOUREADY

TO RUN FOR THE BOOTY?

MARcH3&4,2012tampa,fl

Benefitting Tampa Bay Area Youth Charitable Organizations & Youth Running Related Programs…since 1978, $3.2 Million

PUBLISHER/EDITORMatt Reece

[email protected]

SENIOR EDITOR/PHOTO EDITORLaurence Kelly

[email protected]

CONTRIBUTING EDITORSStephen Brown

[email protected]

Bruckner [email protected]

Patrick [email protected]

Jill [email protected]

EDITORIAL ASSISTANTAdam Bowers

[email protected]

STAFF PHOTOGRAPHERAnthony Skorochod

CONTRIBUTORSDr. Brad J. Bernardini, Darrell W. Butler, Michelle Evans-Chase

Kevin Fonger, Dr. Mitchell Greene, Brian IgnatinSarah Philbrick Kelly, Sean Lacey, Ian Reece,Rex Reynolds, Patricia Santucci, Tyler Wren

[email protected]

EVENT [email protected]

LSMomissions andcorrections: The staff of Liberty SportsMagazinewould like

to apologize for anymisquotes,misrepresentations,andgeneralmistakeswhich

wemayhaveoverlooked.

Liberty Sports Magazine435 Martin Street

Philadelphia, PA 19128t 215.508.0736

www.libertysportsmag.com

Owned and Powered by eyeseestudio.com


Member of

Specializing in Custom:Prone Paddleboards

Stand-Up Paddleboards Lifeguard Rescue Boards

All Boards Manufactored inCocoa Beach, FL

Barrier Waterman, LLC 888.667.2390

[email protected]

Barrier Waterman paddle boards may be the cross training you need to go to the next level of � tness.

Are you looking for a competitive edge?

Paddleboards Madein the USA by blokes

saucony.com

WE KNOW BECAUSE

WE RUN.

FIND YOURSTRONG

©2

011

Sau

con

y,In

c.

TYLER’S JOURNAL

By Tyler Wren

Leaves changing, back to school, theMLB World Series, end of cycling seasonbreak – these are some of the things mostpeople think about when autumn comesaround. But not me. Even after a longseason of traveling and racing my bikeon the road, my mind inevitably turns toCYCLOCROSS for the fall.

One thing to realize about domesticprofessional cycling is that almost noneof us – riders and staff alike – are in thisendeavor for the money. We areprofessional athletes, but our salariesresemble those of teachers rather thanNBA or MLB players. In fact, even whenwe win a race, we retain only a portion ofthe prize after we split the money withour teammates and staff. For me, what ismost valuable is the lifestyle thisprofession offers me – being fit, beingoutdoors, seeing the world, camaraderie,and constantly challenging myself.Nowhere is the essence of this true lovefor the sport of cycling more apparent tome than in the discipline of cyclocross.

Last December in Bend, Oregon, theforecast for the Cyclocross NationalChampionships was high 40's and lightrain – typically a cause for gloom. Butthe predicted weather that day excitedme – it was going to be a great day to beoutside racing. I knew that throughout

the violent hour long effort through thewet and muddy race, my whole bodywould be cold, my hands nearlyinoperable, and the fans undeterred.

Hundreds of competitors and spectatorsbraved the grim elements that day, all ofus getting cold and dirty. There is ashared element of perseverance betweenus all when the suffering extends beyondthe physical exertion to the weatherconditions, too. All of the underpaid top'cross racers are approachable, easy-going guys off the bike. Spend a fewminutes chatting with any of them andyou'll realize that they are no differentthan the hundreds of amateurcompetitors attending thechampionships who skipped work, lefthome, and spent a significant amount oftime and money preparing for thismiserably beautiful day in the rain. Theyjust love racing their 'cross bikes.

I share that tender sentiment, becausethinking about 'cross tire selection andpressure, gearing, course conditions, etc.gets me so pumped to be on my bikeduring that difficult, wet, and cold timeof year. I hope this journal will convinceyou to give 'cross a try if you haven'talready. The free clinics at BelmontPlateau are a great place to start, and theMid Atlantic is a fantastic hub for a solidcx race schedule.

Stay fit, be safe, and have fun!

Thanks for reading,Tyler

Tyler Wren is a professional cyclist for the

Jamis/Sutter Home Men’s Pro Cycling Team

presented by Colavita. Tyler grew up in the

suburbs of Philly and spent much of his life

living and racing in Philadelphia. Tyler is offering

cycling coaching services through

Wrenegade Sports. Reach him at

[email protected] or 610-574-1334.

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

Introducing ViZi PRO Pink so you can run with confidence

any time of day or night.

VIZI PRO VIZI PRO APPARELAPPAREL

AARDVARK SPORTS SHOP565 MAIN ST

BETHLEHEM, PA 18018(610) 866-8300

aardvarksportsshop.com

THE BUCKS COUNTY RUN CO25 WEST STATE ST

DOYLESTOWN, PA 18901(215) 230-9606

buckscountyrunningcompany.com



TRAININGFOOD & NUTRITION

Apples are high in fiber, oranges are good for vitamin C, bananasare high in potassium and cranberries are good for – um – mixingwith vodka?

Although most of us have heard how nutritious berries are, few canactually tell us why. So here is your crib sheet on the nutritionalbenefits for several of the most popular berries on the market today!Pay attention, there might be a quiz later…

Cranberries –We might as well pick up where we left off. Cranberriesare great for relieving asthma attacks, preventing urinary tractinfections, and reducing cholesterol. New studies have also found thatcranberries may help prevent ulcers and protect the brain fromneurological damage – unless it is actually mixed with vodka, thenmemory loss is typically a foregone conclusion!

Strawberries – Best known for being dipped in chocolate or placed ontop of pancakes, the strawberry is often associated with anything buthealth. However, before the strawberry became the dessert staple andoverly clichéd love fruit that it is today, it was best known for itspowerful antioxidants and its role in preventing cancer causingmolecules from forming in the human body. Research has also foundstrawberries play a vital role in reducing the effects of Alzheimer’s andcoronary heart disease.

Raspberries – Go ahead and spell check that, I’ll wait – yes, there is a“P” in raspberries but that’s not all. These powerful berries contain aslew of antioxidants, vitamins, and minerals including copper, Bvitamins, and potassium.While your mother probably force fed youcarrots to increase your eyesight, research has shown that three ormore servings of fruit, particularly raspberries, can help delay visionloss more effectively than their crunchy orange counterparts couldever dream of.

Blueberries – These berries may be blue, but there’s nothing sadabout the powerful assemblage of antioxidants and nutrients foundinside. Blueberries have been shown to help reduce the symptoms ofcancer, improve short term memory loss, enhance motor skills, andprotect against stroke and heart disease.

Blackberries – They say that wearing the color black can help makeyou appear slimmer, well, so can eating these powerful berries. A

single cup of blackberries provide nearly 31% of the dailyrecommended serving of fiber. Fiber not only aids in digestion, it alsohelps to curb the costly cravings that may have derailed your past dietplans. The nutrients contained in blackberries have also been shownto reduce the damaging effects of ultraviolet rays, reduceinflammation, and ease the bloating and hot flashes commonlyassociated with PMS and menopause.

Acai berries – The acai berry has gained notoriety over the past fewyears due to a popular diet based on the consumption of this fruit.Unfortunately the weight loss benefits were found inconclusive;however the acai berry still contains a wealth of antioxidants that mayhelp delay the onset of various diseases. Several cosmetic products alsocontain acai oil which has been proven to be a safe alternative to theprocessed chemicals commonly found in facial cleansers, shampoos,and conditioners.

Grapes – Last but not least is everyone’s favorite berry the…Wait! Putdown the bottle of pinot! Okay, yes, grapes are most commonlyassociated with wines, but in its purest form, the grape is a berrypower packed with nutrients. Grapes have been shown to help easemigraines, constipation. and indigestion. Grapes are also used toreduce fatigue, the effects of kidney disorders, prevent cataracts, andpossibly prevent the onset of breast cancer.

While there are many other berries out there, the commondenominator is that they’re all rich in antioxidants and should all beincorporated into your well balanced nutrition program.

For weight loss and maintenance, try adding some fresh berries toyour breakfast, lunch and mid-day snack. You can also try blendingthem with yogurt or mixing them into your protein shake to addsome extra flavor to your post workout meal. You’ll be berry glad thatyou did – sorry, I couldn’t resist.

DarrellW. Butler is a graduate of Rutgers University and holds several elite

fitness certifications. He has trained, managed and consulted for fitness

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

Performance Food Centers. For more information, visit the Darrell Butler

Personal Training website at www.dbptonline.com.

BERRY, BERRY GOOD by Darrell W. Butler, ACE, NFPT, ISCA Certified Personal Trainer


TRAINING

For those athletes in the final month oftraining before the Pocono Mountains 70.3race, below is a list of recommendations tokeep you from burning too much mentalenergy prior to, and on, your big day.

1. If you have a nasty habit of being unkind toyourself, race day is probably the best day to giveyourself a break. Make a promise now to try to be askind to yourself as you would be to others on raceday. Let me remind you that your only competitionis with yourself.

2. It can be helpful to remember that you always havechoices. Obviously, you chose to sign up for the raceand train for it. Now you get to choose how fast toswim and what stroke to use. You may choose to speedup while biking or slow down to a walk during the runportion of the race. You may even choose to stopaltogether. So what? In this race, you get to make allthe choices as you go along. Remember, nothing andnobody is propelling you to do this in a particular wayor for one spectacular goal. I think you will agree thatyou don’t need that kind of pressure.

3. You might think that your race-day fears are unique.You are not the only one who worries about being ableto swim the distance, whether an injury will reoccurwhile you bike, or that you’re the runner everyone willpity cheer. Fear is an ever-present companion at everylevel of the sport: novice through professional. Fearalways precedes courageous action.

4.Don’t overcompensate for anxious and negativethoughts by propping yourself up with overly positiveaffirmations. Recent research has shown that trying tomake yourself feel good when you really feel worriedwill backfire and make you feel worse. Too muchpositive self-talk to combat anxiety is like trying tothrow yourself a surprise party. It just doesn’t work.

5. Paradoxically, acknowledging your fears can be thebest way to cut through the tension. Allow thoseanxious thoughts to come. Stop fighting with themand gradually they will go. It’s best not to ignorenegative thinking or give it more attention than itdeserves. The roller coaster of emotions is thepredictable fallout of moving out of your comfortzone. This is also a good time to focus on yourbreathing. Breathe in through your nose for a count ofthree, and then out through your mouth for a count of

SPORT PSYCHOLOGY TIPS FOR THE POCONOMOUNTAINS 70.3 RACEBy Dr. Mitchell Greene

five, and repeat. You can do this breathing as you set up transitionand/or wait to enter the water at the race.

6.Athletes have found that the best first step to embracing exertionpain is to expect it. Thus, once it arrives it can be greeted as a guestrather than an intruder. In order to improve your pain tolerance, youneed to practice using your most demanding workouts as your guide.For example, prior to your interval or tempo sessions you shoulddevelop a plan to welcome the pain as you get closer to yourthreshold. Some athletes use a mantra like “stay curious” or “becourageous” that help them persevere when the pain of maximumeffort kicks in. Besides the physical gains achieved in those workouts,athletes learn to use their exertion pain as fuel for tenacity on race day.

7.A great way to build confidence is to draft a mental blueprint of thecourse. As race day gets closer, visualize yourself smoothly movingthrough tough sections and taking advantage of easier sections on thecourse. You can also incorporate difficult situations that could occurin your race. For example, how will you mentally handle feeling moretired than expected in the first half of your swim, or having muchheavier than expected legs as you set out on your run? Of course youcan’t plan for everything, but with mental preparation beforehand,you will be better equipped to handle anxiety during the race.

8. For those perfectionists out there, consider the 90 percent law:When athletes overly focus on feeling and giving 100 percent, theypush for perfection. This paradoxically leads to more tension andpoorer performance. It is better to concentrate on giving 90 percent.Incorporating the 90 percent law into your triathlon mental game-plan can allow you to be more relaxed. It may also help preventself-defeating frustration and possible injury.

9.A rule of thumb in endurance events is that breaking the race downinto sections can help you set small, achievable goals that motivateyou. Focusing on the race distance in its entirety gives you nothing inreturn except anxiety. As you become more fatigued, even focusing onsomething just 20 feet in front of you can help you stay on track. Keepyour thinking small and remember that how you feel can and willchange as the terrain changes, as you take in calories, and as you letyourself slow down a bit to relax the muscles in your face andshoulders.

10. Finally, take time to recall your mindset when you clicked on the“Register” button for your Pocono race. At that moment, you wereprobably thinking less about splits and final chip times than you werewith creating an opportunity for yourself to get fitter, train harder,race smarter, and cross the finish line smiling as a half-ironmanfinisher. It’s important not to let your reasons for racing beovershadowed by ego-dominated pressure to finish in a certain timethat proves how wonderful and terrific you are. You are alreadywonderful and terrific so why not just race for the fun of it?

Dr.Mitchell Greene is the sport psychology consultant to the Philadelphia

Insurance Triathlon and the SheRox Triathlon Series. He is also a

contributing columnist for USA Triathlon. Dr. Greene works one-on-one

with triathletes at all levels of the sport, from recreational to professional. If

you have a question or would like to contact Dr. Greene to discuss an issue,

he can be reached at 610-975-9435, x11 or at [email protected]. For

more information about Dr. Greene’s sport and clinical practice located in

Wayne, PA, check out www.greenepsych.com.



SPORTS MEDICINE

Endurance sports have become an increasingly popular part of modern dayexercise and training programs. Currently the triathlon is one of the mostrapidly growing recreational sports in the nation. Unfortunately, it is alsoresponsible for a significant number of common overuse injuries in andaround the knee and lower leg. Running is plagued by a higher proportionof knee injuries than cycling because of the high impact nature of the sport.Endurance athletes running more than 25 miles per week have an annualinjury rate of 30%.Approximately 50% of these injuries occur in the knee.

The majority of these injuries are due to overuse and improper trainingprograms. The most common errors involve a sudden change in frequency,duration, and/or intensity of training. Additionally, improper gear selection,fit, and poor biomechanics play major roles in endurance related injuries. Anathlete should not increase duration and distance by more than 10% perweek and should seek consultation with sports specialists when an injurypersists despite conservative treatment.

The following are brief descriptions of several common causes of knee painin the endurance athlete.

IT Band Syndrome (Iliotibial Band Syndrome)

ITB Syndrome is one of the most common overuse injuries in theendurance athlete. The IT band is a tough band of tissue running from theouter hip to the outer knee. This injury is usually caused by increases indistance and intensity coupled with a tight IT band andmuscularimbalances in the hip. Repetitive friction of the IT band over the knee jointduring motion causes inflammation resulting in pain and sometimesclicking over the outer part of the knee.

In runners, this disorder is particularly aggravated by runningdownhill or running on a crested road for extended durations. In cyclists,it can be exacerbated by poor seat and pedal position which causes thefoot to tilt inward.

Treatment involves modifying causative factors such as adjustingrunning distances, changing hill routes, and improving bike fit issues.Anti-inflammatory medication, icing, and a good physical therapy programfor stretching and strengthening the hip and knee are beneficial. Foamrollers used on the outer thigh are particularly helpful. Rarely does ITBSyndrome require surgery.

Popliteus TendonitisWhile rare, tendonitis of the politeus is worth mention because it can mimicITB syndrome very closely. The popliteus is a small muscle that supports theknee in rotation and extension. If you have pain on the outer side of the kneeand have not recovered using the above recommendations, popliteustendonitis should be considered. A sports medicine specialist will be able tomake the diagnosis after a physical examination.AnMRImay be required toconfirm the problem. Fortunately, conservative treatment and protocolssimilar to those used for ITB syndrome usually lead to its resolution.

Patellofemoral SyndromePatellofemoral syndrome is a very common cause of pain in the front of theknee, and is exceedingly common in female athletes. It refers to a group ofdisorders that can occur between the knee cap and the groove that it rides in.The most common causes are instability of the joint or excessive pressure tothe knee cap cartilage. Typically, this syndrome causes pain that isexacerbated by squatting, kneeling, and stair climbing. Pain is usuallyprogressive andmany times triggered by hill repeats. Those with instabilitymay feel the knee cap is popping out of place while bending and extendingthe knee. Relative rest, avoiding offending training programs, andstrengthening exercises for the hips and quadriceps serve as the cornerstonefor a successful non-operational treatment program.Unfortunately, this canbe a challenging problem for the endurance athlete and sports physician.Complex treatment options, including surgery,may have to be explored.

Quadriceps / Patellar TendonitisOften referred to as “jumpers knee,” this is an extremely common diagnosisin endurance athletes, especially distance runners. It involves tendoninflammation at the bony attachments to the knee cap. Patellar tendinitis ismore common than quadriceps tendonitis and involves the lower portion ofthe knee cap. Pain at the attachment is the main complaint and is usuallyworse immediately after a workout is completed and the cool-down hasfinished. Interestingly,many athletes can usually continue to perform theirworkouts after a thorough warm-up. Contributing factors include knee capmal-alignment, tight quads, high mileage training, and repetitive deep kneebending activities. An excessively low seat position on the bike can also

COMMON KNEEDISORDERS INENDURANCE ATHLETESby Brad J. Bernardini, MD, FAAOS

aggravate this condition. Treatment includes anti-inflammatories, a quad stretching program todecease tension at the tendon attachment, and ice after training sessions. A Cho-Pat strap may alsodecrease symptoms and allow for running without transmitting 100% of the impact to the inflamedtendon attachment.

Plica SyndromeA Plica Band is a remnant of an infolding on the inside of the knee joint that typically disappearsafter birth. If the band remains, those individuals may develop inflammatory changes, causing painon the inner part of the knee. The band is irritated by the repetitive friction associated withendurance sports. Additionally, athletes may notice a snapping sensation associated with the pain.Another classic complaint is pain noted after sitting in a cross-legged position.A physical exam willdiagnose Plica Syndrome and imaging studies are rarely required.Most improve with anti-inflammatories, an icing regimen, and cross-training. Severe cases may respond to a single cortisoneinjection. Arthroscopic removal of the band is rare, but may be necessary in resistant cases.

Hamstring“Pes”BursitisA Bursa is a thin sac of fluid that serves to decrease friction between 2 adjacent structures suchas a tendon and a bone. There is one located on the inner aspect of the knee immediatelybeneath the hamstring tendons that is particularly prone to develop inflammatory changes.Inflammation within the bursa causes swelling, pain, and sometimes a gritty feeling that occursduring knee motion. The major causes are repetitive motion and excessively tight hamstrings.Treatment protocols focus on hamstring stretching,muscle strengthening, decreasinginflammation within the bursa, and correcting poor mechanics. This is a relatively rare diagnosisin endurance sports but worth mention.

Meniscus TearsMeniscus tears are one of the most common conditions treated by Orthopaedic knee specialists.Fortunately, they are rare in endurance athletes. Tears in the younger population are generallycaused by a single event, usually involving an impact landing, deep squat, or a hard pivoting type ofmaneuver. Symptoms are immediately obvious in cases such as these. After the tear, pain isdescribed as sharp and episodic with periods of relatively pain free function scattered in between.Additionally, mechanical symptoms such as popping, clicking and snapping may be present.Manyathletes also describe a feeling that the knee is going to give way. In the older population tears mayhave a muchmore gradual onset and may not be attributable to a single event. Symptoms aresimilar in this patient population.A clinical exam and anMRI can confirm the diagnosis. Oncediagnosed, the majority of cases require arthroscopic surgery to remove the torn portion of themeniscus.Most of these tears do not have the ability to heal themselves because of an inherentlypoor blood supply in the torn portion. If untreated the tear can enlarge and can go on to causeadditional damage within the knee.

Degenerative JointDiseaseIts worth a brief mention that there have been no well designed studies that have shown thatendurance sports cause knee arthritis. Unfortunately, endurance athletes with previous knee surgeryor pre-existing mal-alignment of the knee are more likely to develop arthritis at an accelerated rate.

SummaryThe above mentioned conditions represent the more commonly seen causes of knee pain inendurance athletes, but it is not an exhaustive list.Most of these conditions can be avoidedwith a well designed training program and recovery plan.“Listen to your body” is a phrasethat my patients hear often. Training modifications at the earliest phases of these conditionsusually allow continued sports participation. If these conditions persist, an evaluation with asports medicine specialist will provide an early and accurate diagnosis. An evaluation isalso essential to avoid complications and to return to competition quickly.

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

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

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

surgery with an emphasis on minimally invasive soft tissue joint reconstruction and cartilage

restoration in both adults and children. Non-operative sports injuries from head to toe are also treated

in his daily office practice.

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

of the Jersey Devils Multisport Club, and has achieved distinction as a USA Triathlon Certified Level I

Coach.He currently sees patients at his Vineland andWashington Township Offices, and has privileges

in both the South Jersey Healthcare, andVirtua Healthcare systems.



Fall is just around the corner as the temperatures begin tocool off and daylight grows noticeably shorter. You’ve trainedhard over the summer months through heat and humidity andthat goal race will be here very soon.

You might find yourself in a position of worry about missingtoo many runs due to work or those summer youth leaguesyour kids belong to. Maybe you are wondering how your pacesare going to improve, when all summer long you have felt likeyou never had a good speed session with all of the humidity.

I’m here to tell you, stop worrying! Summer training is tough,no doubt about it. According to Runner’s World “World’s BestCoach” Jack Daniels, your pace will naturally slow down astemperatures and humidity rise. It’s your body’s naturalreaction to the weather. Daniels says that high temperaturesadversely affect your race performance in temperatures over60 F. For instance, if you are running an 8:00 pace in 60F, youcan expect to run 8:08 pace in 70F, an 8:15 pace in 80F andan 8:22 pace in 90F.

Tim Noakes explains in his book, “Lore of Running,” that thebody uses sweat to cool itself. As the temperature andhumidity increase, it becomes more and more difficult for thebody to naturally cool itself through sweat and we inevitably

end up overheating (Noakes 179). Running slower in thesummer is smart.

One of the reasons why autumn is a favorite season forracing is because as the temperatures begin to fall, especiallyin the months of October and November, so do our paces. Webegin to naturally speed up not only as a result of our hardtraining but also in response to cooler temperatures. All ofthat hard work we put in over the summer months will beginto pay off. Use this to your advantage and stop beatingyourself up over all of those horrible summer runs, especiallythe ones when you found yourself walking.

One important thing to bear in mind as you head into fallracing season is not to overdress. Those cooler temperaturesmay trick you when you first head outside, especially on arace morning. Just remember, temperatures will rise as themorning progresses, and so will your internal thermometer.

Overdress and you will soon find that not only are yousweating a lot, but you are also going to slow you down.Haven’t you ever shed a layer when you felt as if you wereoverheating only to discover a pep in your step immediatelyafterwards? Dress as if it is 10-20 degrees warmer than itactually is.

By Jill Forsythe

Speeding Up For Fall


Come Enjoy Our New Fall Menu!Seasonal, Local, Organically Grown Menu Pumpkin Infused Vodkas Hot Apple Cider

We look forward to having you join us!

fi Take-Out AWinnie’s LeBus Manayunk reet, Manayunk, P

www.lebusmanayunk.com


Finding the Longest Distanceto the Finish Line By Bruckner Chase


I hit the first jellyfish at 4:30 in the morning. I hit the nextone at 4:31. By 5:30 when the sun was rising I had lost countof the stings. When I could finally see into the cold darknessof Monterey Bay, our plans for an uneventful twenty-five mileswim across the Bay crashed. Below me were schools ofjellyfish as dense as anything I had ever seen, and as the sunrose in the calm waters the jellies rose to the surface as well.When I describe the scene in presentations I tell the audienceto imagine everyone they see is a jellyfish, and I then tellthem to imagine those jellyfish being bigger than thosepeople. When I describe the experience to fellow triathletes Iask them to imagine competing in an Ironman distancetriathlon with a hornets nest strapped to your back.

Long before I was learning to identify jellyfish by feel andsting intensity I was a first time triathlete nervously lookingout over a lake in Arkansas hoping to survive my first 400meter open water swim. Years before that lake it was a first10k run in Tennessee followed by a marathon in Melbourne,Australia at the age of 16. Even at the sports I chose backthen, I was less than mediocre. The 10k was fifty minutes,and the marathon was five hours. As endurance athletes wedon’t suffer from a lack of time to reflect and contemplate thedemons and doubts that surface during the toughest trainingsessions and the hardest races. After three decades ofendorphin fixes on the roads, along the trails and in theoceans, my personal demons are not anything out “there.”

They are the fears I carry with me. Choosing to move forwardin the face of that fear, despite the uncertainty, is whatcontinues to drive me forward.

I came from a family of non-athletes, and a high schoolvarsity letter was never on the table. My early memories ofsports involve stinging eyes and last place finishes. As anadolescent swimmer and two brief years as a tennis player, Ihated to run. Needless to say I should have looked moreclosely at each sport’s requirements before I dove in. I wasjust like every other teenager trying to figure out what life wassupposed to look like, and felt that I didn’t belong in a worldruled by the football, basketball and baseball jocks. I was ahigh school exchange student living in Australia when runningand training became my thing thanks to my host father, aquirky runner himself. I ended up on the starting line of theBig M Melbourne Marathon after just a few weeks of training.The plan was to just see how far I could go, and I had a ridewaiting for me at the halfway point. Halfway came and went,and each step beyond that self-imposed limit took me furtherinto a realm of infinite potential. Marathon’s were the domainfor the superfit, and triathlons in 1983 were even further onthe fringe, pursued only by people you only saw on TV. Afterfive hours I limped across the marathon finish linetransformed. Without limits set by anyone but myself, anythingseemed possible. Uncertainty was no longer a reason to stop.Uncertainty became the reason to move forward and explore.


When I returned to the States I plunged deeper intoendurance sports, and I was hungry to learn everything I couldalong the way. I ran a second marathon my senior year loggingmore miles than the cross-country team, and unwilling to letsomeone tell me how far, how fast or when. My first triathlonsoon followed, and I realized it was hard to shake the negativeself-images created as an early teen. In 1984 the top of theline bike was a 10-speed, and the most popular upgrade wascork handlebar tape. Walking through that first transition areapreparing for a quarter-mile swim, 12 mile bike, and 3 milerun, my fear was not finishing, or, worse, finishing last. I didnot win, but finishing in the top twenty put me a long way fromlast. More importantly I learned a lesson that I repeat to newopen water swimmers even today: the scariest things in thewater are usually the thoughts and fears we bring with usfrom the shore.

Eventually my triathlon career encompassed everything fromIronman distance races, to sprints, to overall wins, and tocourse records. Ironically, through all those years the swimwas something to be survived. I took to the bike quickly, buteven back then I got to see how extraordinary truly giftedathletes can be. The kid I seemed to race most often in Texaswas Lance Armstrong, and at fifteen he was minutes fasterthan almost everyone else on the bike. I was good, but I wasnot great. I was, however passionate about every step I tookand every mile I covered. As a result I discovered how mucheach of us impacts those around us just by showing up. Ibecame an age group swim coach and fitness trainer out ofcollege, and I found that we all need a little passion in ourlives. Guided by that philosophy, how far or how fast meantless than how the pursuits could positively impact our livesand the lives of those around us.

Long before the oceans took over my life I was learning togo with the flow. When transition areas began to feel toocrowded I discovered a new passion in trail running. Accordingto Thoreau, “The swiftest traveler is he that travels on foot,”and the further I began to run the less the destination evenmattered. Miles alone in the mountains seemed the ultimateimmersion in the natural world. On favorite trails I knew everyturn and every stone, and I reveled in this new connection tomy environment. As I discovered 50 and 100-mile runs theycame with a whole new peer group in ultra-distance running.Most of us celebrated at the finish line, but in all those yearsI never heard stories of placing and times. It was always themiles in between the sunrises that mattered.

After years of being landlocked and hardly touching chlorineI was forced back to the pool while recovering from whatwould become my last ultra-distance run. I had alwayspreached that swimming is one of those rare activities that wecan take with us for a lifetime. Water demands an athlete’sfull attention, and the medium is as happy to stop forwardprogress as it is to pull you under. When swimming movesbeyond the pool, anything becomes possible. At timesknowledge lets the old guys rule and at other times distanceand conditions give women the edge. I had originally come toopen water swimming as a triathlete just wanting to get to hisbike. This time I came to the ocean seeking the opportunity todiscover what was beneath every wave. As it turns out, thoseyears of IV’s at finish lines were an indicator that my bodyruns hot, and in the fifty-degree waters off Northern California,the last of my triathlete perspectives on open water weretossed aside with my wetsuit. I do not believe there is a moreintimate connection to the natural world than that experienceby a long distance swimmer immersed in their environment.

Experiencereal

freedomon your

nextrun

On your next run, put on a pair ofiHeadbones, the earbud alternativethat does not cover your ears.With iHeadbones you can listen toyour digital device and still be free to:

• Talk with your running partners• Hear the waves on the beach,

wind in the trees• Hear dogs barking, kids playing

And you’ll hear oncoming traffic.Because sound doesn’t comethrough your eardrums, iHeadbonesare safer for your ears thanheadphones or earbuds.

Follow us on twitter:twitter.com/#!/iheadbones

Find us on facebook:Facebook.com/#!/iheadbones

Visit our booth at the Health & FitnessExpo, Philadelphia Convention CenterNov. 18–Nov. 19

Be free. Be safe. Find out more:

iheadbones.com

We can recognize temperature changes of a single degree, and like delicatecoral we can either thrive or die with the subtlest changes in the water. At thesame time, we are the invasive species, and if we are striving to be oceanconquerors we all may lose in the end.

A desire to positively impact how we feel, think and act towards the oceansis what landed me in Monterey Bay on August 24, 2010 amongst what wecalculated later to be hundreds of thousands of jellyfish. Since discovering apassion for all things aquatic I had landed in waters around the world fromEngland to Alaska and from New Jersey to Hawaii. In all those travels therewas something special about my first home waters of Monterey Bay. Cold,dark and filled with wildlife, the Bay is both the scariest and most excitingenvironment I have ever encountered. The Bay had taught me how to findserenity in chaos and focus in the face of fear. The swim across Monterey Baywas a once in a lifetime chance for an adventure that would help launch theBLUE Ocean Film Festival and highlight the Monterey Bay Aquarium’s SeafoodWatch program. The swim would also cross the largest of NOAA’s fourteenNational Marine Sanctuaries, special protected places from Stellwagen Bankoff Cape Cod to Fagatele Bay in American Samoa.

To start the fourteen hours it took to swim from Santa Cruz to Monterey, Iwatched the sunrise to my left over the mountains and the moonset over thePacific. Aside from the ever-present jellyfish we encountered blue whale,seals, dolphins, rays, sunfish and the immensity of the deepest underwatercanyon on the west coast. We never saw a great white, but a couple oftracking tags would later show there were at least a couple swimming throughon their way to the Farallones. Getting across that Bay was the hardest thing Ihave ever faced physically, mentally and emotionally. My wife, Michelle, hasbeen with me on every swim, and I believe she and the crew suffered evenmore than I did on the support boat and kayaks over the course of that day.What had always been something that connects Michelle and I becamesomething that would connect us to far more once we stood together on thebeach in Monterey.



EXPERIENCE THE EXCELLENCE

SALEON ALL

2011 BIKES

160 PARK ROADEAGLE, PA 19335610-458-BIKE (2453)CCBICYCLES.COM

VISIT OUR WEBSITE. JOIN US ON FACEBOOK.

five-star service & repairgiant, scott &

cannondale bicyclesfriendly, knowledgeable

sales staffstate-of-the-art

custom bike fittingregional hub for

ride routes & maps

Your family bike shop, providing everything from

a child’s first bicycle to meeting the needs of the

veteran cyclist.

FREE WATER BOTTLE with $25+ purchase or repair!

The swim was covered by the press, but somewhat isolated to the water.Once accomplished, the story and experience our crew shared reachedmillions and made the news on both coasts. Michelle and I both feelan intimate connection to the ocean, and in one day that passion changedour lives. Jacques Cousteau once said, “When one man, for whateverreason is given the opportunity to live an extraordinary life, he has no rightto keep it to himself.”

The director of the National Marine Sanctuary program was with me on thebeach in Monterey. His goal to connect people to the places he is chargedwith protecting has made our shared connection to the oceans my full timejob. In the last twelve months I have traveled and swum in waters fromCalifornia to Key Largo and from Greece to Washington DC. Along the way Ihave given presentations to thousands of individuals and even spoken at theNational Aquarium’s Shark Weekend. Ironically it is the smallest and mostremote National Marine Sanctuary, Fagatelle Bay in American Samoa, that isnow my life’s calling.

In May of this year I found myself heading to Pago Pago to attempt a swimbetween two islands that the Samoan’s thought was impossible if notdeadly. More important than the swim was the preceding week spentspeaking to the Governor’s Ocean Forum and to 5,000 of the Territory’s youth.The cultural history of American Samoa goes back 3,000 years, and thereis a spiritual connection between the people, the island, and the ocean thatmakes more than just Fagatelle Bay a special place. The swim from Aunu’uto Utulei was the scariest swim I have ever been on. Many Samoans talkedabout sharks, but our research showed maybe one attack in a hundredyears. Aside from the sharks, I feared swimming across a section of waterthat no one had swum in thousands of years. While the Monterey Bay’sjellies taught me to find serenity in chaos, the people and waters ofAmerican Samoa restored my faith.

Throughout the swim I was accompanied by the entire Marine Rescuedivision, the Commissioner of Police, a television crew, Sanctuary staff, mybest friend and Michelle. As I left the safety of Aunu’u’s harbor and the coralreef dropped away, it was not the boats that made me feel safe; it was thepurpose. We were out there to show the younger Samoans what could beaccomplished when individuals and a community respect and embrace theirconnection to the ocean. There is a strength in American Samoa that I havenot seen many other places. This small group of islands in the South Pacificcontinues to survive and thrive despite tsunamis, crashing economies, andchanging ocean systems on which their lives depend. I am convinced thattheir strength comes from embracing a deeply spiritual connection to theirfamilies, community and environment.

On the one-year anniversary of swimming Monterey Bay I was again crossingthe Pacific, but this time by plane heading back to American Samoa. At theGovernor’s request and with the American Samoa Department of Commerce’sblessing we are launching the Toa ole Tai youth program. Samoan for “OceanHeroes,” the program is grounded in the culture and community of Samoawhile teaching ocean conservation, swimming, and marine safety to the 34percent of the population that is under the age of eighteen. In May the villageof Aunu’u bestowed me with the title of “Matai,” chief, and the Samoan name,Uile ole Sami, which translates as, “Electricity in the Ocean.” As a youth Inever dreamed of becoming a South Pacific chief, and in Tennessee thereweren’t that many mentors who travelled the world to understand and protectthe world’s oceans.

Inevitably I will continue to find myself staring out at the ocean in the middleof the night pointed towards a goal I can not see but believe is there. I stillcan’t predict the chaos, but there will be a passion driving every stroke.

To follow Bruckner’s work in American Samoa, with Special OlympicsInternational, and at home on the East Coast, visit www.brucknerchase.comand www.libertysportsmag.com.

IRONMAN 70.3™ and M-DOT 70.3™ are trademarks of World Triathlon Corporation

Produced by Philadelphia Triathlon, LLC

The Official Guide to Ironman 70.3 Pocono Mountains

PA

Thanks to Our Sponsors

Ironman 70.3 Pocono Mountains

Welcome to the inaugural Ironman 70.3 Pocono Mountains!

We’re excited to bring the world’s most prestigious endurance sports experience to the Pocono Mountains. Pennsylvania’s � rst ever Ironman® triathlon takes place in and around the scenic Delaware Water Gap National Recreation Area, traveling through the bucolic countryside, mountain roads and ending with a fantastic � nish down Main Street in historic Stroudsburg.

Produced by Philadelphia Triathlon, LLC, the same organization that owns and produces the top-ranked Philadelphia Insurance Triathlon and the SheROX Triathlon Series, the inaugural Ironman 70.3 Pocono Mountains has attracted 2,000 athletes from 40 states and 15 countries to enjoy all that the Pocono Mountains has to o� er: a beautiful 1.2 mile swim in the Delaware River in the shadows of the Kittatinny Mountains; a challenging 56 mile bike course through picturesque countryside, and a 13.1 mile run in and around Stroudsburg.

We’ve got some great events planned for race weekend, including a 2 day pre-race expo at the Fernwood Event Center and a fantastic Oktoberfest Finish Line Festival on Main St., Stroudsburg, with live music, craft beers and local vendors. What a great way to � nish a race!

We’re very proud to be part of the global Ironman 70.3 Series. Since its inception in 2006, the Ironman 70.3 Series has become the fastest growing triathlon series with over 40 events around the world. The Ironman 70.3 Pocono Mountains is an early season qualifying race for the 2012 Marine Corps Ironman 70.3 World Championships. 50 athletes from this race will earn a qualifying spot for the Worlds next September in Las Vegas.

Special thanks to our Host Sponsor, the Pocono Mountains Visitors Bureau (PMVB). Thanks also to the National Park Service and the municipalities and townships that have graciously allowed our athletes to bike and run through their communities. Finally, special thanks to all of our volunteers and community organizations for your support.

As the leaves begin to turn and the weather starts to cool, we look forward to seeing all of you racing, at the expo or cheering on the 2,000 athletes at Ironman 70.3 Pocono Mountains!

The schedule below is an overview of the weekend’s main events and subject to change. Registered athletes should review the complete detailed Athlete Guide and Event Schedule at IronmanPoconoMountains.com.

Friday, September 3010:00 AM - 7:00 PM Race Information Booth - Fernwood Event Center

12:00 PM - 6:00 PM Athlete Check-In - Fernwood Event Center

12:00 PM - 8:00 PM Ironman Village & O� cial Ironman Store - Fernwood Event Center

Bike Store & Tech Service - Fernwood Event Center

2:00 PM - 2:45 PM Athlete Race Brie� ng

Saturday, October 19:00 AM - 5:00 PM Athlete Check-In - Fernwood Event Center

O� cial Ironman Store - Fernwood Event Center Ironman Village - Fernwood Event Center Bike Store & Tech Service - Fernwood Event Center

Race Information Booth - Fernwood Event Center

9:00 AM - 6:00 PM Mandatory Bike Check-In - Smith� eld Beach

10:00 AM - 10:45 AM Athlete Race Brie� ng - Stage or Event Suite

11: 00 AM - 7:00 PM Mandatory Gear Bag Check-in - Stroudsburg High School

12:00 PM - 12:45 PM Athlete Race Brie� ng - Stage or Event Suite

2:00 PM - 2:45 PM Athlete Race Brie� ng - Stage or Event Suite

4:30 PM - 9:00 PM Pre-Race Pasta Dinner - Fernwood Resort

Sunday, October 25:30 AM - 6:45 AM Transition Open; Athlete Body - Smith� eld Beach / T1

6:45 AM - 7:00 AM Transition Closes to Athletes - Smith� eld Beach / T1

7:00 AM Race Start - Smith� eld Beach

9:00 AM - 5:00 PM O� cial Ironman Store Finish Festival - Main St.

10:00 AM - 5:00 PM Race Information Booth Finish Festival - Main St.

4:00 PM - 5:00 PM Awards Ceremony & Rolldown Finish Festival @Main St for 2012 IM World Championship70.3 (Immediately after Awards)

Schedule of Events

T

PARKINGLOT

SWIMIN

BIKEOUT

RIVER ROAD

TRANSITION

DELAWARE

RIVER

SWIMEXIT

SWIMSTART

SmithfieldBeach

DelawareWater Gap

National Recreation Area

= LIFEGUARD

1.2 MILE SWIM(1 LOOP)

map by matkindesign.com

The 2011 Ironman 70.3 Pocono Mountains course is designed to capture the beauty of Pocono Mountains region in the fall yet challenge athletes with the natural rolling hills and elevation changes that make the region so scenic.

Swim: The 1.2 mile swim will take place in the calm waters of the Delaware River, at Smith� eld Beach. Located inside the Delaware Water Gap National Recreation Area, it o� ers great views of the Appalachian Mountains in a picturesque setting. Water temperature should be in the mid 60s.

Bike: The 56 mile bike course leaves Smith� eld Beach on River Road North in the DWG NRA heading left on Hidden Lake Drive and down Hollow Road, through the Park and the Village of Shawnee. The ride continues through the borough Delaware Water Gap and into the � at, open roads of Hamilton Township on Cherry Valley Road and Lower Cherry Valley Road. Quiet farmland and stunning views will surround you as you approach a technical part of the course around mile 40. After a couple of descents you will be on the homestretch on Manor Drive, Hickory Valley Road, Reishes Road towards Stroudsburg and into Transition 2 and Stroudsburg High School.

Run: Utilizing the popular Pocono Marathon Run for the Red course, this 13.1 mile out and back route takes runners through the historic, tree lined streets of Downtown Stroudsburg. A couple of hills are present early in the course, which � atten out for the majority of the � rst half. A gradual incline approaches just before the turnaround, and then you will have a good downhill to kick start your return. As you head towards Stroudsburg you will have one small hill at mile 11 then you’ll go through the quiet neighborhood streets welcoming you towards the � nish. The last mile takes you onto Lower Main Street where you’ll turn for home with a view of the downtown landscape as you cross the � nish line on historic Main St. in downtown Stroudsburg.

Race Maps Ironman 70.3 Pocono Mountains

LOWERCHERRY VALLEY RD

WILKES BARRE

TURNPIKE

LOGGING RD

KEISER RDMANOR DR

BOSSARDSVILLE

RD

HANEYRD

RIVER

RD

LOGGING RD

Lr45061

MOUNTAINRD

MAIN ST

CHERRY VALLEY RD

CHERRY

VALL

EYRD

BEAVERVALLEYRD

TURKEYHILL RD

HICKORY VALLEY RD

HICKORYVALLEY LN

REISHES RD

HIDDEN LAKE DRMILFORD RD

HOLLOW

RD

T1

T2

2028

209

2006

191

33

33

MIDDLE EASTONBELMONT PIKE

BUSH LN

KELLER DR

SCHAFERSSCHOOLHOUSERD

BROAD ST

2006

2002

CHERRY VALLEY RD

BLAKESLEERD

LOWERCHERRY

VALLEY RD

POPLAR VALLEY RD

KEMMERTOWN RD

LARSENLN

MIDDLE RD

9TH ST.

T2 STROUDSBURG

HIGH SCHOOL

LINDENST.

ELIZABETHST. WAVERLY DR.

DREHER AVE.

FETHERMAN ST.

MAIN ST.

209

RUN OUT

BIKE IN

56 MILE BIKE(1 LOOP)

map by matkindesign.com

THOM

AS ST.

5TH ST.

9TH

ST.

T2ST

ROUD

SBUR

G

HIGH

SCHO

OL

LINDEN ST.

ELIZABETH ST.

WAVERLY DR.

DREHERAVE.

8TH

6TH

PHILL

IPSST

.

SCOT

TST.

MAINST.

MAIN

ST.

MAIN

ST.

ANAL

OMIN

KRD

.

WOO

DDAL

ERD

.

HALL

ETRD

.

WALLACE ST.

CLEA

RVIEW AV

E.

=aid

statio

n

191

191

2011

2022

191

209

209

447

447

FINIS

HST

ART

RUNO

UT

BIKEI

N

mapb

ymatk

indes

ign.co

m

Ironman 70.3 Pocono Mountains

The Ironman 70.3 Pocono Mountains Multisport Expo will be the center of attraction surrounding a weekend of festivities at the inaugural Ironman event in the NY, NJ, and Pennsylvania region. More than 5,000 people are expected throughout the weekend, all looking for the latest in multisport products, services, accessories, events and more! The Expo is free and open to the public!

Expo Dates and Time Friday, September 30, 12pm – 7pm

Saturday, October 1, 10am – 7 pm

Ironman 70.3 Pocono Mountains at a Glance

Event: Ironman 70.3 Pocono Mountains Race Date: Sunday, October 2, 2011Start Time: 7:00 AMField Limit: 2000 athletes (Sold Out!)Race Distances:Time Limit: 8 hours

Organized by: Philadelphia Triathlon LLCSanctioned by: World Triathlon Corporation and USA Triathlon

Location: In and around Stroudsburg, PA, including the Delaware Water Gap National Recreation Area

Ironman 70.3 World Championship Qualifying: The 2011 Ironman 70.3 Pocono Mountains will o� er50 qualifying slots to the Ironman World Championship 70.3 in 2012.

Key Race AreasDelaware Water Gap National Recreation AreaDelaware Water Gap BoroughVillage of ShawneeStroudsburg High SchoolHamilton TownshipDowntown Stroudsburg

About Pocono Mountains AreaChosen for its natural surroundings, high quality of its active lifestyle and booming growth of its business community, the Pocono Mountains is home to Ironman 70.3 Pocono Mountains! Located within driving distance of most major East Coast cities, the Pocono Mountains region is home to rolling mountain terrain, breathtakingly beautiful waterfalls, thriving woodlands, 170 miles of winding rivers, 261 miles of hiking and biking trails and bustling downtowns with café’s, quaint shops and historical landmarks. Autumn in the Pocono Mountains o� ers visitors dazzling shows of color and the chance to get away and reconnect with nature. Learn more about the Pocono Mountains from the Pocono Mountains Visitors Bureau’s O� cial website, 800poconos.com.

2011 Ironman 70.3 Pocono Mountains Multisport Expo

About the Ironman 70.3 SeriesI

Since its inception in 2006, the Ironman 70.3 series has become the fastest growing triathlon series in the world. Ironman 70.3 races consist of a 1.2 mile swim, a 56-mile bike and a 13.1 mile run.

Athletes gain entry into the Marine Corps Ironman World Championship 70.3 one of two ways: by earning a qualifying slot at one of the qualifying events held worldwide or through the Physically Challenged Lottery. O� cial qualifying events award Marine Corps Ironman World Championship 70.3 slots to their top age-group � nishers.

The 2011 Ironman 70.3 Pocono Mountains will o� er 50 qualifying slots to the Marine Corps Ironman World Championship 70.3 in 2012.

Beginning in 2011, the Marine Corps Ironman World Championship 70.3 will move to Lake Las Vegas in Henderson, Nev., located just minutes away from the Las Vegas Strip. Since its inception in 2006, the championship race in the global Ironman 70.3 Series has been held in Clearwater, Fla. More than 1,800 domestic and international competitors will earn the right to compete in the Marine Corps Ironman World Championship 70.3 by qualifying at an Ironman 70.3 event.

About Ironman

World Triathlon Corporation, owner and organizer of Ironman and Ironman 70.3 branded-events, is a Florida-based company recognized for athletic excellence, performance and quality products. With the addition of the Ironman 70.3 Series, Ironman now has more than 50 qualifying events worldwide. Supported by partners that include Ford Motor Company, PowerBar and Timex, Ironman is the No.1 user-based sports brand in the world. Ironman has been a respected name in triathlon since its inception more than 31 years ago and is regarded as the world’s most challenging endurance event. Millions may remember moments in Ironman history such as Julie Moss’ crawl to the � nish line in1982, which was showcased on ABC’s Wide World of Sports. Each year, more than 90,000 athletes compete for slots in the Ford Ironman World Championship held every October in Kailua-Kona, Hawaii, and the Foster Grant Ironman World Championship 70.3 held every November in Clearwater, FL. The Ironman brand has been featured in a range of media outlets to include NBC, CNN Headline News, Forbes, The Wall Street Journal, People, Sports Illustrated, The New York Times and USA Today.

E

KarhuFlow Fulcrum Ride

Weight Men’s 8.9 oz. | Women’s 7.5 oz.Category Neutral TrainerPrice $110

karhu.com

Karhu puts the Flow Fulcrum Ride in the competitive racing category, but this shoe is an excellent choice for runners looking to transition from heel striking to forefoot running. Although heel striking has become natural for the majority of runners, the Flow Fulcrum Ride provides a motion that encourages a forefoot strike. This shoe took a few runs to get used to for testers. But after a couple middle-distance runs, it was a favorite for testers all around. If you’re looking to transition into minimalist shoes and forefoot running, this is definitely a shoe you want to take for a test drive.

SauconyHattori

Weight Men’s 4.4 oz. | Women’s 3.8 oz.Category MinimalistPrice $80

saucony.com

The Saucony Hattori is one of the lightest shoes of the season. Reminiscent of Aqua Socks, this shoe is incredibly lightweight and has far less structure than most minimalist running shoes on the market. The upper fits almost like a sock, allowing for comfort and a secure fit. To keep the shoe wrapped around your foot, the Hattori has two Velcro straps — one on the heel and one over the foot. If you want a good idea of what barefoot running is all about, the Hattori is a great option.

NikeLunarGlide+ 3

Weight Men’s 11.3 oz. | Women’s 9.3 oz.Category Neutral | Mild StabilityPrice $100

nike.com

The Lunarglide+ 3 continues to use the Lunarlon foam cushioning at the core and firm foam on the outside of the outsole. This provides stability for those who pronate, and a neutral ride for those who don’t. Testers with neutral strides and those with mild pronation both agreed that the shoe performed as stated. Nike’s Flywire wraps around the midfoot for a secure fit. And for a more natural stride, Lunarglide +3 uses small gender-specific flex grooves in the forefoot that allow the foot to match the ground’s surface.

AsicsRush 33

Weight Men’s 9.6 oz. | Women’s 7.8 oz.Category NeutralPrice $70

asicsamerica.com

The softest shoe we tested, Asics stripped away all the bells and whistles in the Rush 33 midsole and replaced them with a soft EVA foam. By taking away structure in the EVA, your foot ends up doing more work and building up muscles that aren’t typically engaged in a standard running shoe. The upper is comprised of breathable mesh combined with a synthetic suede-like leather. And while our product testers weren’t born in the days of old, they sure felt like it with the throw-back styling and shoe construction. At just $70, it’s hard not to give these shoes a try!

Less is more. And in light of the quickly growing minimalist trend, we thought this fall would be the perfect time to feature some of the

lightweight, minimalist and barefoot running styles hitting stores across the country. Interest in minimalist shoes took off with the publication of Christopher

McDougall’s popular book Born to Run. And when a plethora of runners asked to make the switch to more minimalist footwear, shoe manufacturers listened.

Of course, minimalist shoes aren’t for everyone. But with the right approach, many runners can add them to the mix of running shoes for daily training. Just

remember that running in a minimalist shoe is a slow, gradual process. It takes time for your muscles to adapt to this new form of running. Rushing the process

is a sure way to get injured. So ease into minimalist running, experience the benefits, and—most importantly—enjoy yourself in the process.

FALL 2011

SHOE GUIDESHOE GUIDE

by Kevin Fonger

adidasadiZero Aegis 2

Weight Men’s 9.0 oz. | Women’s 7.8 oz.Category Lightweight TrainerPrice $120

adidas.com

If speed training is in your near future, the adidas adiZero Aegis 2 is worth a look. Whether you’re running a 10K or a marathon, the Aegis 2 offers plenty of support without a lot of the weight. The midsole has a little more EVA than most racing flats, so there was enough cushion for longer runs. The mesh upper keeps your feet aired out, but the weave in the material is tight enough to keep out debris. Testers found the arch to be a little high compared to similar training models, but reported that the high-arch feeling went away after a mile of running.

K-SwissMicro Tubes 100 Fit


kswiss.com

K-Swiss has come out with a cushioning system that looks a little off kilter, but it works. Similar to other air-bubble systems, K-Swiss has created unpressurized pockets of air that look cool, help reduce weight, and add a layer of cushioning. Although these tubes offer a small amount of cushion, the Micro Tubes 100 Fit left a little to be desired. These shoes are meant for the runner who wants a lightweight shoe for training or converting to minimalist running. One notable difference in this shoe versus other lightweight trainer/minimalist running shoes is the fair amount of synthetic leather on the outer, providing almost too much form for the shoe.

NewtonDistance Light Weight Trainer

Weight Men’s Only 8.4 oz.Category Stability | Lightweight TrainerPrice $155

newtonrunning.com

For many years, Newton running shoes have been inching onto the running scene with a focus on running with a forefoot strike. The ever-popular technology has caught on with many triathletes and runners. The shoes have four lugs in the forefoot area where your foot strikes. These raised lugs make it more natural for your foot to land on the forefoot. In fact, it’s almost awkward to go from heel to toe. In this new model, Newton has added a small amount of posting in the midsole to help those with more severe pronation issues. So if you’ve stayed away from Newton because of its neutral-only offerings, it might be worth a shot to check these out.

PumaBOLT Faas 400


puma.com/running

Following in the footsteps of the successful Faas 500, Puma introduces the Faas 400 as the perfect lightweight trainer option. The Faas 400 has a little less shoe and a little more form, with a stiffer heel cup and a reinforced upper. The midsole is raised a small amount in the heel to create a forward motion for heel strikers (some testers liked this and some did not). Similar to other lightweight trainers, the Puma BOLT Faas 400 can be used in the transition to minimalist running. The shoe is also an excellent option for speed workouts for those trying to get a new PR.

Pearl Izumi SyncroFuel Road II

Weight Men’s 10.5 oz. | Women’s 9.2 oz.Category Mild StabilityPrice $120

pearlizumi.com

For the runner who needs a little stability and guidance, Pearl Izumi has come out with the SynchroFuel Road II. This shoe has the lightweight feel of a trainer, but comes with the firm ride you expect from a stability shoe. Pearl Izumi uses a half-length plastic frame that goes from heel to midfoot, allowing for medial support in the heel and plenty of flex in the toe box. The upper is comprised of a seamless mesh to reduce the number of friction points that often cause rubbing and blisters. In an ode to Pearl Izumi’s roots, the shoe’s tongue features a picture of the Colorado flag. Overall, the SynchroFuel Road II is a nice option for the runner who wants stability and cushion with a little less weight.

FALL 2011

SHOE GUIDESHOE GUIDE

BrooksGlycerin 9

Weight Men’s 12.1 oz. | Women’s 9.8 oz.Category Neutral CushioningPrice $130

brooksrunning.com

Minimalism isn’t for everyone. If you’re comfortable in your running style and you like a nice plush ride, the Glycerin 9 is an excellent choice. This shoe features Brooks DNA cushioning/shock absorption system for a super soft, but secure ride. If you liked the Glycerin 8, you’ll be happy to see that the shoe dropped close to an ounce without sacrificing performance. Brooks cut some weight by adding flex grooves, allowing your foot to better flex with the surface beneath you. For a neutral cushion shoe, the Glycerin 9 gets two hefty thumbs up.

ECCOBiom Textile 2.2

Weight Men’s 10.8 oz. (also available for women)Category Neutral | PerformancePrice $195

eccousa.com

For the serious athlete (and we mean SERIOUS), we introduce the ECCO Biom Textile 2.2. With a price tag of $195, you’ll either head for the hills, or continue reading because you want to see what makes a running shoe $195. The Biom 2.2 features ECCO’s unique tendon through the midfoot, aiding in a more natural running form. Half of our testers liked this tendon and the other half didn’t. The ECCO Biom sole is made of durable direct-injected PU, and should last longer than your traditional running shoe. Testers liked the way the shoe wrapped the foot and created a snug, secure fit. For those looking for a minimalist feel to the shoe, the Biom Textile 2.2 has a low-cut fit, giving the sense of wearing less shoe. In the end, our testers were split between liking and not liking this shoe. But both sides were left wishing for a lower price point.

MizunoWave Precision 12

Weight Men’s 9.9 oz. | Women’s 8.3 oz.Category NeutralPrice $105

mizunousa.com

In its twelfth edition of the Wave Precision, Mizuno aims to compete with many competitors in the lightweight running shoe market. One of the unique elements to this shoe is that its upper is almost entirely made out of a lightweight breathable mesh, making it one of the best breathing shoes in its category. Similar to previous versions of the Wave Precision, version 12 has a smooth heel-to-toe transition. On the downside, testers thought the toe box was a tad big, creating a not-so-comfortable fit around the forefoot. Overall, shoe testers felt the shoe left something to be desired.

New BalanceRC 1400

Weight Men’s 7.1 oz. | Women’s 5.7 oz.Category Race Flat | MinimalistPrice $100

newbalance.com

As more runners gravitate toward the minimalist movement, many are digging out their race flats to use as everyday trainers. The concept is simple: The shoe is fast and lightweight. The RC 1400 by New Balance is a racing flat that many of our testers ended up using as a minimalist shoe because of the reduced weight, limited structure and comfort. The upper includes a breathable mesh and a felt-like material that wraps around the foot for a secure fit. The heel-to-toe drop goes from 19mm in the heel to 11mm in the toe, allowing for a more natural stride. This shoe is generally better for short- to mid-distance runs since the amount of cushioning in the midsole doesn’t offer extended support.

For more information about the shoes included in this guide, or to find

the model that is best suited to your needs, visit your local specialty running store.


Fall is here and as the weather turns cool and damp, thereare a few ways cyclists can stay warm and keep their legsprotected from the elements. A newer rider may opt for a pairof knee or leg warmers from the rack of their favorite localbike shop, while some of the more traditional Euro-philesamong the peleton will liberally slather on a greasy solution ofessential oils, herbs, secret spices, and petroleum jelly, betterknown as embrocation.

Embrocation originated as a veterinary liniment formassaging race horses and, until recently, was historicallydifficult to find in the USA. The salve is used to coax tightmuscles into supple, race-ready form prior to an event,increasing blood flow and, if required due to weather, protectwith a thick layer of petroleum or other water-proof gel. Forcolder weather, an embrocation with more intense “heat”(think cayenne pepper extract) will add the benefit of keepingthe rider's legs warm as the heat and sweat from pumpinglegs will activate the element in the embrocation, sometimeslasting hours after the initial application. Many riders willattest to the post-ride reminder of their embro's heat oncethey step into the shower.

Through the 1990s brands like Agu and Born were availablethrough some importers, though the purist would have tospecial order these rare concoctions directly from Europe.Thankfully, some noticed a gap in the marketplace for quality

embrocation made with traditional, natural products, and thegreasy leg balm is now available at most shops as well asonline, with many new manufacturers appearing each season.

Embrocation tends to come in levels of heat. In other words,there are different intensities appropriate for current weatherconditions. One may choose to rub a “warm weather” mixtureon their legs in late summer to provide protection from rain orwind while not heating the legs too much, while the sameembrocation won't be as effective when heading out for a 5-hour death march in January – for that ride, one would wantmuch more “heat”.

Application is simple: just rub a liberal amount on your legsuntil they glisten like Andrei Tchmil at the start of Paris-Roubaix '94. Once worked into the skin, embrocation will lastfor hours and provide some warmth, protection, and a lot of P-R-O. But beware, embrocations with more intense heat willremain on your fingers and burn anything they touch for hours,so make sure you wash your hands thoroughly after use andkeep your fingertips out of your eyes, if possible.

Removing the salve is trickier, and some recommend usingcastille soap and a strong loofah. To make this processeasier, Mad Alchemy now offers their Unbrocation kit,complete with solution and scrubber, and is marketed as amuch easier way to degrease your dirty legs.

By Rex Reynolds

Embrocation

LSM Photo/Laurence Kelly

Philly Bike Expo October 29 & 30, 2011

Back for a second year with plans to take over your Halloween weekend, the Philadelphia Bike Expo Presented by Eastern Mountain Sports (PBE) will once again � ll the hallowed halls of the 23rd St. Armory in Center City Philadelphia this October 29 and 30.

This year’s Expo will add to the successes of the inaugural year by pumping more two wheeled fun into a weekend than should be possible. With a turn out that exceeded expectations and feedback that made the organizers giddy with excitement, the 2010 Philly Bike Expo indicated that they have developed a great thing that will continue for a very long time.

The 2011 PBE will have a mountain bike bend to things with the “Origin of the Mountain Bike” as the theme of the weekend. Many times these events are a little too commuter heavy – even for the harden commuters’ taste – so it will be a welcome change to blend the mountain bike scene with the urban environment.

P

October 29 & 30, 2011

There will also be group rides, alley cats (a type of bike messenger points race), seminars, a swap, and, of course, some great parties.

Some of the highlights of the weekend:

Bicycle Fashion Showcase produced by Philadelphia University’s Fashion Department, sponsored by Road Holland

Sunday morning Gentleman's ride hosted by Rapha

Award-winning Philadelphia food trucks

Sunday Swap Meet hosted by NY Bike Jumble

Concours d'Elegance, which will feature the � nest of the bikes at the show. (Think pebble beach meets cobbled streets.)

Fastest Mechanic Competition. Pitting some of the cities best mechanics head to head for a sweet bike build

Saturday afternoon alley cat that will be points based to make it fair for all riders

Saturday night party at Keswick Cycle's new West Philly location

Bike Valet provided by Neighborhood Bike Works

Yoga for Cyclists presented by Ruchama Bilenky, Certi� ed yoga instructor and therapist

Along with all of that fun, you can really get your learn on with the included seminars:

Tandem 101 & Tandem Fit presented by Mel Kornbluh from Tandems East.

Frame Materials Technology presented by Wade Barocsi from Cycle Design.

Eating on Two Wheels presented by Tim Schlitzer from Try Chips

Ride the Regional Trail presented by Spencer Finch from Pennsylvania Environmental Council.

How to Train for Your Big Ride presented by Blake Strasser from Pennsylvania Environment Ride.

Riding in America's Car Culture presented by Anne Lutz Fernandez, author of Carjacked and contributor to Streetsblog.

B

Phot

osC

ourt

esy

ofA

rtin

the

Age

Philly Bike Expo October 29 & 30, 2011

Alloneword allonewordhonestpatch.blogspot.comBishop Bikes bishopbikes.comBear Creek Mountain Resort bcmountainresort.comBicycle Times bicycletimesmag.comBilenky Cycle Works bilenky.comBoulder Cycles renehersebicycles.comBringheli Frames Tools & Jigs bringheli.com Brooks England brooksengland.comCane Creek Cycling Components canecreek.comChapman Cycles Providence Circle A Cycles circleacycles.com Cooper Bikes USA cooperbikes.comCycle Design cycledesignusa.com Cycles d’Autremont Cysco Cycles cyscocycles.com Dharma Cycles dharmacycles.comDirt Rag Magazine dirtragmag.comEastern Mountain Sports ems.comFifo Cycle �focycle.comFolk Engineered folkengineered.comFyxation fyxation.comHandlebra handlebra.comHoldfast holdfastordie.com Icarus Cycles icarusframes.comIgleheart Frames & Forks ingleheartcustomframesandforks.com

Kelly Bedford kbedfordcustoms.comMel Pinto Imports melpintoimports.comMomentum Magazine momentumplanet.comNeighborhood Bike Works neighborhoodbikeworks.orgPedal Pushers Club pedalpushersclub.comPennsylvania Environment Ride environmentride.orgPrimal Wear primalwear.comPrinceton Tec princetontec.comRapha rapha.ccR.E. Load Bags reloadbags.comRene Herse renehersebicycles.com Reynolds Technology reynoldsusa.comRich Adams Bikes bicycleframes.comRoad Holland roadholland.comRoyal H Cycles royalhcycles.comRUseeN ruseen.com Spin Power bikespinpower.comTandems East tandemseast.comThomson bikethomson.comTry Chips trychips.comWatson Cycles watsoncycles.comVaya Bags vayabags.com

The PBE has something to o� er to everyone, from the grizzled commuter to the weight shaving triathlete. A wide variety of local, national, and international exhibitors will be present for all to enjoy, including custom frame builders, component manufacturers, bicycle accessories, apparel, and more:

October 29 & 30, 2011The 2011 Philadelphia Bike Expo is presented by Eastern Mountain Sports

Additional sponsors include:

REI What began as a group of 23 mountain climbing buddies is now the nation’s largest consumer cooperative. But no matter how large we grow, our roots remain � rmly planted in the outdoors. Our passion for outdoor adventure is clear,Road Holland, a premium cycling apparel brand de� ned by classic design, well-thought out functionality, modern technical materials, superior � t, and an attainable price point.

Momentum Magazine an independent media company that promotes, encourages and inspires smart living by bike.

Dirt Rag Magazine the original underground Mountain Bike and Lifestyle publication that has chronicled fun on dirty two wheels for over two decades.

La Colombe Torrefaction La Colombe has a profound respect for co� ee growers, culinary environments, and for the natural �avors and true taste of co� ee. These elements have always governed our blending and roasting philosophies. lacolmbe.com

Adventure Cycling The mission of Adventure Cycling Association is to inspire people of all ages to travel by bicycle. We help cyclists explore the landscapes and history of America for � tness, fun, and self-discovery.

Ortlieb Stay dry with Ortlieb! Founded in 1982, Ortlieb builds waterproof, functional, reliable, and durable products that enable people to explore the outdoors, rain or shine. Ortlieb's commitment to excellence can be seen in the materials, design and con-struction of the product.

North Bowl Opened in July 2006, North Bowl is the ultimate hang-out Oron dreamed. The completely renovated former mechanics garage is now a 21,000-square-foot nightlife haven. From the retro benches from bowling alleys of the 50’s to the sculptural bar and glass enclosed pod that overlooks the lanes from the lounge.

Reynolds Technology Ltd Specializes in high-performance metallic tubing,with a large range of options so that frame-builders can create the perfect bike frame for their customers!

Cooper Bikes The bicycle division of the legendary Cooper Car Company, is o� cially in North America! We are truly excited about this brilliant approach to single-speed and internal gear hub bikes. Cooper Bikes are designed after the classic track bikes of the 1960's, and all have quality components such as Brooks Saddles and Sturmey Archer hubs.

Bicycle Coalition of Greater Philadelphia The region’s largest bicycling advocacy organization, involved in transportation plan-ning, grassroots organizing, trail building, and educational e� orts. bicyclecoalition.org

Valley Preferred Cycling Center Located in Trexlertown, PA, the Valley Preferred Cycling Center is the most celebrated velodrome in modern American cycling history.

Liberty Sports Magazine We remain one of the nation’s only truly independent regional publications covering active sports. We freely distribute new, non-recycled, relevant content every issue without fail. Whether you are a seasoned Ironman or a commuter looking for new gear to help you through the winter months, Liberty Sports Mag is here to enthuse you, distract you from the rigors of daily life, and aid your obsession with outdoor sports in the region.


Cyclocross has been close to my heart for a long time now. Ididn’t do a scientific study of all of the people who have beeninvolved with this sport for as long as I have, but I am sure thereare only a handful of folks that love cross more than I do. Itherefore wanted to talk to a few folks from all over thespectrum of this beloved sport so that new and experiencedracers alike can hear what is on the minds of crossers all over.

I contacted a long time veteran CAT-2 racer and racepromoter, Professional Elite cross rider, an elite levelinternational racer, and an absolute junior beginner on the eveof his first race. Looking back, I wish I had this wealth ofexperience, knowledge, and desire when I first got into thesport. I actually spent a year as a spectator at cross racesbefore ever making the spirited step towards the starting line.

By Patrick Engleman


Since the first race I ever went to somewhere in Central NewJersey, I knew that the guy with the longish hair, five o’clockshadow, and pink helmet had to have shared a kindred spritwith myself. As I watched him rip the course apart, I knew thatC3 Athletes Serving Athletes 20/20 cycles athlete Marc “FatMarc” Vittori was a guy to keep my eye on. The 41-year-oldand 15 year cross veteran is a CAT-2 cross racer and a self-admitted mid-pack masters racer. He explained to me that the

support from his fellow cross-racing wife and the crosscommunity keeps him motivated on the bike. Vittori keeps hisracing in check by playing with his dogs, only focusing on oneseason at a time, and keeping it all fun. By combiningspecified training from his coach Kristopher Auer with all ofthe fun that cyclocross can provide, Vittori avoids the burn outthat some folks feel from too much racing in the year.

Vittori is as passionate a race promoter as he is a racer.Regarding the cross community, he explained, “Many peoplein the cross community are genuine folks that race and giveback to the community, but we have too many people whoare vampires. They just take from the community and nevergive back, and, even worse, complain about venues, races,callups, etc. Those folks are what sucks some of the life outof what we do. We have a great crew that works at theGranogue race and they put a ton of time in to make sure therace runs smoothly, so we want to make sure it is clear thatwe want no vampires.” This statement is the reasoningbehind last season’s “No Vampires” t-shirts worn throughoutthe cross community.

When asked about the biggest barrier he faces incyclocross, Vittori replied, “In masters racing everyone isvery, very, good, and the margin of error is small, whichmakes you focus on training and a clean race. He alsoexplained, “Promoting and paying the bills all take some ofthe energy that I could devote to training, but I love to giveback to my community.”

When I first met our next cross lover, I knew she was damnfast and about as fit as someone could be. When I talked toher and realized we are both schoolteachers, I was simplyamazed at how she keeps it all together. Nikki Thiemann ripson both mountain and cyclocross bikes, and I am sure shewould be great at any sport she tried. She was a D-1 crosscountry and track runner, which she feels helped her make thetransition to the type of racing that she does. This wholeseason is important to Thiemann because she is reallylooking to stand on the podium at Master’s Nationals thisyear. With a new pro mountain bike license and a CAT-1cyclocross license in her pocket, she is trying to focus onimprovement throughout the season. With help from hercoach Ben Ollett, an unbelievably supportive wife, careful lifeplanning, and plenty of rest, she feels that her Team CF jerseywill steadily move up to the top of the cross podium.

Theiman also credits her career as a teacher with helpingher race bicycles. She reasoned, “I work for a greatorganization that understands how important racing is to me.I also know I have a demanding job that requires more than40 hours a week of work, but they [the school administration]have done things to help me, such as giving me a ‘planningperiod’ for last period of the day so that I could get out andtrain or travel to races. They also understand when I need totake a few days off to go to Nationals or a far race.”

According to Thieman, however, her real victory happenedlast year when she recovered from a wrist injury that kept heroff her mountain bike longer than ever before. However,despite the injury, she was able to bounce back into crossand steadily improve over the course of the entire season.

Avoiding over training and resting properly are the keys tothe success of our international cross racer, Eric Brüngger.

CrossPerspectives

Photo by Ian Reece


This Swiss elite racer is visiting the Philadelphia region thisseason where he will finish out his final U23 year for thePhiladelphia Cyclocross School team. He is looking forward toimproving over this season and bringing that experience backto Switzerland and Belgium which, according to him, havemassive crowds and great racers in cyclocross. Brüngger hasa very set routine that includes eating right and warming upthat he credits with helping to overcome the mental barriershe faces while racing.

Along with other cross racers, Brüngger agrees that rest andproper recovery is very important. He told me a story ofovertraining as a young teenager in which he put so much stresson his body that he had to sit out over a year and half becauseof a nagging foot injury, missing key races in his development.He said, “I learned about overtraining very early, so I have totaper back what I do and take the proper rest days with veryeasy spins on flat roads. I work to my maximum on my trainingdays so that my rest days will be very restful. I have to listen to

my body and let it soak in the training that I am doing to it.Sometimes that needs rest time.”

Brüngger takes his commitment to racing, his future, andhis country very seriously. When asked how he has balancedwork, school, and training, he replied, “I need to have a futureand contribute to my country, so I may have to taper backsome training when I get back to school next year, but I amgoing to focus on my racing this year and gain the experienceI will need to stay competitive when I go back to engineeringschool [sic].”

Cole Reece is our absolute beginner who is coming off avery successful and almost surprising season at the ValleyPreferred Cycling Center that took him from track freshmanto literal champion in just one season. He hopes to takethe fun that he found at Granogue last season as aspectator, overcome his newbie status, and chalk up a U-19win in Northern Delaware this fall. Reece, like Brungger,rides for the Philadelphia Cyclocross School team and

Name: Marc “Fatmarc” Vittori

Age: 41

Years Racing: 15

Bike: Fuji frame with a signature “fatmarc” build

Biggest Victory: Charm City

Ideal Tandem Cross Bike Partner: Buddy Briggs

Name: Nikki Thiemann

Age: 32

Years Racing: 6

Bike: Specialized S-Works Crux

Biggest Victory: 24th Elite Nationals & 5th Masters Nationals

Ideal Tandem Cross Bike Partner: Kristin Gavin


credits the old training mantra “Miles, Miles, Miles” as hisbest training advice.

Reece and his family recently made a major commitment totheir cycling lifestyle by moving to the Lehigh Valley so he canbe closer to the Valley Preferred Cycling Center and goodtraining roads instead of the mean streets of Philadelphia.Reece loves the move and has already taken to the “country”living and training that he craved while in Philadelphia.

These four athletes are just a sampling of the accumulatedcyclocross knowledge that is in our local area. We have a veryvibrant and accepting cross culture here that is highlighted bytop races and a amicable core of folks who keep everythinggoing. If you are going to stay competitive this fall, theassemblage of racers here offers sound advice: balance therest of your life with your racing, make sure it is fun, rest

when your body says to, and try to improve each and everyrace. Don’t bite off more than you can chew as far as resultsbased goals. Look to improve small parts of your game andeverything will come together.

You will see Marc standing out on the course, coachingbeginners through tricky sections, and Nikki will be bundled upagainst the cold, cheering for the beginners and encouragingthem to keep their wheels turning. As for the young guys inthis article, I am sure they will find their place at our familycross table and I hope they stay for a while.

Nikki summed up what cross really means to many of us insaying, “It’s a great way to improve fitness and have a mentaland physical outlet that makes me feel accomplished. Plus, Iget chased around on my bike by some of the greatest peopleI know. Can’t beat that.”

Name: Cole Reece

Age: 14

Years Racing: 0

Bike: Cyfac Megacross

Biggest Victory: Airproducts Finals

Ideal Tandem Cross Bike Partner: Tim Johnson

Name: Eric Brungger

Age: 21

Years Racing: 6

Bike: Cyfac Megacross

Biggest Victory: Swiss Juniors Podium and European races

Ideal Tandem Cross Bike Partner: Fabian Cancellara

Visit piranha-sports.com frequently for updated information about our races, sponsors and specials.

© 2012 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

2012 Greater Atlantic Multisport Series® Events—$10,000 in cash and prizes. Go to website for details.

Piranha Sports is a full Multi-Sport Event Management

company. We provide Chip timing for Triathlons and Running Events; Race Directing; Online Registration, and Consulting Services. Visit www.piranha-

sports.com for more information.

New Jersey Devilman® Triathlon Half Lite 50™: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run Cumberland County, NJ - May 5, 2012

Cascade Lake Triathlon & Duathlon Tri: 0.31 Mile Swim~15 Mile Bike~3.1 Mile Run Du: 1.86 Mile Run~15 Mile Bike~3.1 Mile Run Cascade Lake Park in Hampstead, MD - May 13, 2012

Lums Pond Triathlon & Duathlon Tri: 0.5 Mile Swim~19.5 Mile Bike~3.3 Mile Run Du: 2 Mile Run~19.5 Mile Bike~3.3 Mile run Bear, DE - August 12, 2012 Bring your kids to the Lums Pond Youth Tri the day before.

Cape Henlopen Triathlon & Duathlon Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run Du: 1.5 Mile Run~14 Mile Bike~3.1 Mile Run Lewes, DE - October 14, 2012

Delaware Diamondman® Triathlon Half: 1.2 Mile Swim~56 Mile Bike~13.1 Mile Run Sprint: 0.6 Mile Swim~16 Mile Bike~2 Mile Run Bear, DE - August 26, 2012

2012 Escape from School® Youth Series For Kids Only-Aged 7-14

Indian Valley Y Youth Triathlon Age 7-10: 75 Yd Pool Swim~1 Mile Bike~0.5 Mile Run Age 11-14: 175 Yd Pool Swim~3 Mile Bike~1 Mile Run Harleysville, PA - April 29, 2012

Escape from School® Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run Bear, DE - June 9, 2012 Bring your Moms and Dads to the Tri-It Triathlon immediately following the kids race.

Lums Pond Youth Triathlon 100 Yard Swim~2.4 Mile Bike~0.4 Mile Run Bear, DE - August 11, 2012 Bring your Moms and Dads to the Lums Pond Tri and Du the next day.

Ever thought of Trying a Tri or Doing a Du? Look to Piranha Sports® to get you Tri-ing and Du-ing!

Diamond in the Rough® Triathlon 1 Mile Swim~27 Mile Bike~5 Mile Run Perryville, MD - July 7, 2012

Marshman® Triathlon 1/4 Mile Swim~12.5 Mile Bike~2 Mile Run Marsh Creek State Park, Downingtown, PA - Sept. 16, 2012

Other 2012 Piranha Events

Pittsburgh Triathlon & Adv Race Tri: 1500 Meter Swim~40K Bike~10K Run Sprint Tri: 600 Meter Swim~20K Bike~5K Run Adv: 2 Mile Paddle~20K Bike~5K Mile Run Pittsburgh, PA - July 28 & 29, 2012

Tri-It™ Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run Bear, DE - June 9, 2012 Bring your kids to Escape from School Youth Tri right before the adult race.

Escape from Fort Delaware® Triathlon 1500 Meter~40K Bike~10K Run Delaware City, DE - May 19 or May 20, 2012

Independence Triathlon 1/4 Mile Swim~10 Mile Bike~2 Mile Run Lake Nockamixon State Park, Quakertown, PA - June 3, 2012

KAY Good Kids Triathlon 125 Yard Pool Swim~2.2 Mile Bike~0.4 Mile Run Kennett Square, PA - TDB

Tri for Our Veterans IV—In Memory of Matt McCulley Tri: 1/4 Mile Swim~8.3 Mile Bike~3.1 Mile Run Du: 2 Mile Run~8.3 Mile Bike~3.1 Mile Run Sea Isle City, NJ - May 26, 2012

OFFICIAL 2012 PIRANHA SPORTS RACE GUIDE

V

End of Series Cash and Prizes $500 cash

each $300 cash

each $150 cash

each Top Winner in each Division wins 1 free comp entry at a Series

Race for 2012—valued at $100+ each

Top 5 clubs win cash. $2,500 cash

$1,500 cash

$1,000 cash

$750 cash $500 cash

Top Winner in each Division wins Series Medal. No cash prizes for youth events. To be awarded after last Series Race (Lums Pond Youth Triathlon on 8/11/12).

Total Cash and Prizes valued at over $10,000

Cash and Prizes for 2012 2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events


Series


1st Overall Male and Female

2nd Overall Male and Female

3rd Overall Male and Female

1st Place Overall Club

2nd Place Overall Club

3rd Place Overall Club

4th Place Overall

Club 5th Place

Overall Club

Ranking Point System 2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events

Race Distance

Sprint International Half Lite 50™

& Half Iron Youth

1st Overall 10 10 12 n/a 2nd Overall 9 9 11 n/a 3rd Overall 8 8 10 n/a 4th Overall n/a n/a 9 n/a 5th Overall n/a n/a 8 n/a 1st Age Group/Division 5 5 5 52nd Age Group/Division 4 4 4 43rd Age Group/Division 3 3 3 3Finishing Point 1 1 1 1

Each individual’s point value to be assigned from each Greater Atlantic Multisport Series, Escape from School Youth Se-ries, and applied to the Greater Atlantic Club Challenge. All individual points apply towards their respective clubs in the Greater Atlantic Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete.

The Greater Atlantic Multisport Series (GAMS), Escape from School Youth Series (EFSYS), and Greater Atlantic Club Challenge (GACC) winners will be announced at the last series races, respectfully. Awards are given to the Top 3 overall in each gender and first overall in each division with the exception of EFSYS where only the first overall in each age group/division wins. Two requirements for awarding the winners of GAMS are as follows: Winning the division AND having finished in 4+ GAMS events. Two requirements for awarding the winners of EFSYS are as follows: Winning the division AND having finished in 2+ EFSYS Events.

Need not be present to accept awards. Winner for any of the prizes mentioned on this page are responsible for any taxes, delivery, and installations that may occur. In addition, Piranha Sports, LLC and their participating sponsors are not responsible for any misprints or additional expenses related to these prizes. They also reserve the right to change rules and packages as deemed necessary. Duplication of prizes allowed in the series where applicable.

Piranha Sports will be celebrating its eleventh season in the eleven-race Greater Atlantic Multisport Series and Greater Atlantic Club Challenge with over $10,000 in prize money. Along with the full adult race schedule, Piranha will be hosting the four-race Escape From School Youth Series.

�anks to Piranha’s unique scoring system, every � nisher in every event is part of the greater series. Every � nisher gets at least one point, and individual and club series champions will be crowned at the end of the season.

�ere’s a lot about the Piranha series that is unique. � e scoring system gives racers a sense of being a part of something greater, it creates the healthy rivalries that make us want to go faster. � e club competition also creates camaraderie through competition, and the youth series exposes children to healthy activity and sportsmanship. � eprize money is excellent; $500 to the winner and money for the top three with an equal payout to men and women. While most of us aren’t schlepping our carloads of equipment to races for money, it does draw better competition, which makes for a more entertaining race. � anks to the point system, those of us who do not � nish with prize money still have a reason to care.

Piranha has plenty of seasoned athletes show up on race day, but the series is designed to be friendly and easy for � rst-timers and beginners.

In 2011, the long awaited “Escape from Fort Delaware” came back and is scheduled for May 19th or 20th. � is international distance triathlon is one of the Mid-Atlantic Region’s most prestigious and unique events around with the swim “escape” from Fort Delaware situated on Pea Patch Island in the middle of the Delaware River. Swimmers make their way from the island back to the mainland, where they continue to � nish their race to freedom.

Another top tier event, � e Pittsburgh Triathlon, is now part of the series. Scheduled for July 28th and 29th, this event is going to be a 2 day event, with the Sprint Triathlon and Adventure Race occuring on Saturday and the International Distance Triathlon being held on Sunday. � e Pittsburgh Triathlon was recently voted “3rd Best Urban Triathlon on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint distance and the unique paddle-bike-run adventure race. Pittsburgh’s race promises to � ll up early once again and continues to be a favorite in America’s Most Livable City.

At all events, race organizers also o� er free digital photos of participants that don’t say “proof ” across the image. � e pictures are free for you to use. Finishers can also get technical t-shirts, running hats, and � nisher’s medals at every event.

Races in the 2012 series will sell out – � ey’re already � lling up quickly. Athletes can register for any Piranha Sports event atpiranha-sports.com.

OFF

ICIA

L20

12PI

RAN

HA

SPO

RTS

RACE

GU

IDE

Spon

sore

dBy

The Piranha Sports Early Bird pricing for the 2012 season will continue through November 15, 2011. With the Early Bird Pricing, you can race in a sprint distance triathlon or duathlon for as low as $65.00 and a half for as low as $125.00. These are the lowest prices anywhere!! In addition to the Early Bird Pricing you can race in a sprint distance triathlon or duathlon for free by signing up for 5 Greater Atlantic MultiSport Series events. The fifth event is free! Sign up for 10 events and get two sprint distance events for free. Space is limited so sign up today! This offer is available from 8/30/2011 until all slots are sold.

FIFTH IS FREE!

Team Bricks MultiSport Club, winner of $2,500 in the 2010 Greater Atlantic Club Challenge! Piranha Sports has over 50 clubs participating in the Club Challenge each year. Team Bricks has won the last three years. Will your club be the one to break their winning streak in 2012?

GREATER ATLANTIC CLUB CHALLENGE

Piranha Sports provides an online pro� le for each athlete, along with their photos and results at all Piranha Sports owned events as a free, exclusive service.


ADVENTURE RACING

October10/1 Scavenger Dash Philadelphia. PA.www.ScavengerDash.com

10/16 The Edge Adventure Race. DE.www.goalsara.org

10/22 Urban Dare Philadelphia. PA.www.urbandare.com

10/23 The Edge Adventure Race. PA.www.goalsara.org

CYCLING

Cycling - Mountain and Cross

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

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

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

October10/1 Hillbilly Hustle V. 6.www.breakawaybikes.com

10/1 Pedal PA River Ramble. PA.www.pedalpa.com

10/2 The Leaf Blower. NJ.www.h2hrace.com

10/8 Town Hall Cross. PA.lampreysystems.com/townhallcross

10/9 Hyattsville CX. MD.hyattsvillecx.blogspot.com

10/9 Iron Cross. PA.www.ironcrossrace.com

10/15 Granouge Cross. DE.www.midatlanticcross.com

10/22 Cyclocross at Central Park ofMorris County. NJ. www.njbikeracing.com

10/22-23 Rockville BridgeCyclocross Festival. PA.www.fastforwardracingproductions.com

10/29 Beacon Cross. NJ.www.midatlanticcross.com

10/30 HPCX. NJ.www.midatlanticcross.com

November11/5-6 Bear Creek ResortCyclocross Weekend. PA.www.bcmr.com

11/6 Cyclocross at the Hidden Valley.NJ. www.teamtowncycle.com

11/13 Spring Mount Cyclocross. PA.

11/12 Fair Hill Cross. MD.www.midatlanticcross.com

11/12 Phelps School Cross. PA.

11/12-13 Westwood CX. NJ.www.njbikeracing.com

11/13 Meaty, Beaty Big and BouncyCyclocross. PA. www.meatybeaty.com

11/19 Nassau County Cross. NY.www.midatlanticcross.com

11/19-20 Super Cross Cup. NY.www.midatlanticcross.com

11/20 Kutztown Cross. PA.www.pacycling.org

11/20 Sussex Cross. NJ.www.njbikeracing.com

11/26 Sussex Cross. NJ.www.njbikeracing.com

11/27 PA State CyclocrossChampionships. PA. www.pacycling.org

Cycling - Road

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

October10/1 Cadence EP Group Ride. PA.www.cadencecycling.com

10/1 Valley Preferred Cycling FallFlea Market. PA.www.thevelodrome.com

10/2 Hope Ride. PA.www.Greatguys.org

10/5 7th Annual Tour de Pines. NJ.www.pinelandsalliance.org/exploration/todo/bicycling/tourdepines/

10/9 Central Bucks Bicycle Club 31stAnnual Covered Bridges Ride. PA.www.cbbikeclub.org

10/16 Camphill Challenge. PA.www.camphillchallenge.org

10/21-23 Bicycle Club of Philadelphia'sFall Foliage Weekend. PA.www.phillybikeclub.org

10/29-30 Philadelphia Bike Expo.PA. www.phillybikeexpo.com

MULTISPORT(TRIATHLON ANDDUATHLON)

OngoingOctober. Mid-Atlantic MultisportSplash & Dash Interval Training.Mon, 7:00 - 8:00 PM.Upper Main Line YMCAwww.midatlanticmultisport.com

CALENDAR OF EVENTS

SPONSORED BY

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

www.theperformancelabnj.com

There are many morerides and races with

details online atlibertysportsmag.com


Feb-Dec. Mid-Atlantic MultisportTriathlon 101 Class.Sundays 8:30-10:00am.www.midatlanticmultisport.com

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

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

October10/1 Clam Man Triathlon. NJ.www.jsmultisport.com

10/1 Treasure Island Sprint Triathlon. NJ.www.dqtridu.com

10/2 Bassman International DistanceTriathlon & Duathlon. NJ. www.citytri.com

10/2 Ironman 70.3 PoconoMountains. PA.www.ironmanpoconomountains.com

10/9 Blueman Triathlon. PA.www.trimaxendurancesports.com

10/9 Cape Henlopen Triathlon &Duathlon. DE. www.piranha-sports.com

10/9 Dottie's House End of SeasonTriathlon & Duathlon. NJ.www.dqtridu.com

10/9 Oxford Olympic Triathlon. NJ.www.paceracing.org

10/15 Chilli Challenge AdventureTriathlon. PA.web.me.com/earthscapes66/Chilli_Challenge/Welcome_.html

November11/6 Prospect Park Fall Duathlon. NYwww.citytri.com

RUNNING

Ongoing

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

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

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

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

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

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

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

October10/1 5K Run & Walk to RestoreConnections. PA. www.csfbuxmont.org

10/1 Fire Prevention 5K Run/Walk & 1Mile Fun Run. PA. www.ugfd.org

Find more events andcamps with details

online atlibertysportsmag.com

Race Directors, want tosee your event listed in

the calendar, go to:libertysportsmag.com

Oct 22-23Rockville Bridge CXClassic Festival

Oct 23Rockville Bridge 5k

Dec 24Christmas Cross

Fast Forward Racing Productions2011 Season Calendar

www.fastforwardracingproductions.com

ARTIST STUDIOS

$ 100 per month

at The PAPERMILL

215.687.8391

Expert Bicycle ServiceFour Friendly Road Rides a Week

BG Trained Bike Fitters

SPECIAL PRICING ON ALL 2011 MODELS

BG Trained Bike Fitters


10/1 Rest in Peace 5K. PA. www.rip5k.org

10/2 Hope Challenge Run. PA. www.Greatguys.org

10/2 Junior League of Philadelphia Harvest Hustle. PA.www.jlphiladelphia.org

10/2 Kids' Chance of PA 5/10K: Philadelphia. PA.www.KidsChance5K.org

10/2 OCNJ Half Marathon and 5K. NJ. www.ocnj.us

10/7 Ragnar Relay Pennsylvania. PA.www.ragnarrelaypa.com

10/8 Hounds and Harriers Run for Dogs and TheirPeople. NJ. www.HoundsAndHarriers.com

10/8 KofC Columbus Day Charity 5K. PA.www.kofchennessy.com

10/9 Delaware Distance Classic. DE. www.pcvrc.com

10/9 Iron Andy Foundation 5k. PA.www.ironandyfoundation.org

10/13 Baltimore Running Festival. MD.www.thebaltimoremarathon.com

10/15 14th Annual Great Eastern State Breakout Race.PA. www.breakout5k.com

10/15 Baltimore Marathon. MD.www.thebaltimoremarathon.com

10/16 5K Run/Walk for Wellness. PA.www.myohcenter.com

10/16 Atlantic City Marathon. NJ.www.acmarathon.org

10/16 Hershey Half Marathon. PA.hersheyhalfmarathon.com

10/16 Liberty Corner 4-Miler and Kid's Dashes. NJ.

10/22 Bobtoberfest 4 Mile. PA. www.runtheday.com

10/22 Home Helpers Ruby 5K Run & Walk. PA.www.active.com

10/22 Lauren Rose Albert 5K. NJ.www.laurenslegacy.org

10/23 2011 Running for Answers 5K. PA.www.runningforanswers.com

10/23 Delaware & Lehigh Heritage Marathon & HalfMarathon. PA. www.delawareandlehigh.org/marathon

10/23 Martins Run 5K to Defeat Dementia. PA.www.runtheday.com

10/23 OctoRun 13K. PA. www.pretzelcitysports.com

10/23 Rockville Bridge 5k. PA.www.fastforwardracingproductions.com

10/29 Halloween Bone Run. NJ.www.sjhfdn.org/BoneRun.php

10/30 2011 Penn Medicine Radnor Run. PA.www.lunginfo.org/radnorrun

10/30 20th Annual Lupus Loop 5K Run & 2.5 MileWalk for Lupus Now. PA. www.lupusloop.org

10/30 Katz JCC 12th Annual 5k Run. NJ.www.katzjcc.org

10/30 Kids' Chance of PA 5/10K: Harrisburg. PA.www.KidsChance5K.org

10/30 Marine Corps Marathon. D.C.www.marinemarathon.com

November11/5 13th Annual Run for Runaways. NJ.www.runforrunaways.com

11/5 2nd Annual Lehigh Valley Turkey Trot 5k. PA.www.lvturkeytrot.com

11/5 ABF Mud Run. NJ. www.abfmudrun.com

11/5 Amish Country Bird-In-Hand Half Marathon. PA.www.usrahm.com/Events/amish.htm

11/5 Philadelphia City 6 5k & Turkey Trot. PA.www.phillycity6.com

11/6 7th Annual Run with the Vikings 5K. NJ.raceforum.com/vikings

11/6 Cooper Norcross Run the Bridge. PA.www.runthebridge.org

11/12 Autism Cares Foundation Race for Resources2011. PA. raceforresources.kintera.org

11/13 Harrisburg Marathon. PA.www.harrisburgmarathon.com

11/13 Media Mud Stain. PA.www.trimaxendurancesports.com

11/13 The Lemon Run 5K. PA. www.TheLemonRun.com

11/19 Kids Fun Run. PA.www.philadelphiamarathon.com

11/19 Philadelphia Rothman 8k. PA.www.philadelphiamarathon.com

11/20 Philadelphia Marathon & Half Marathon.PA. www.philadelphiamarathon.com

Find more runs atlibertysportsmag.com

Bene�tting the YMCA Strong Kids Foundation

filth-y (fil’

The FILTHY Mud Run

NOVEMBER 5

FILTHY!

Tired of lame “mud” runswith puddles of dirty water?

The ABF Mud Run isn’t dirty, it’s...

Our NEW Permanent Mud Run Course Features:

Obstacles Designed by a Marine

Family Fun, Food & Drink

Post-race Party & Live Band

Chip Timed by Specta Sport

The Best Timing Technology Available

For All YourAdvertising Needs Email

[email protected] Rates and Info.


Osprey Raptor 10 Hydration PackBy Sean LaceyWhile on a mountain bike ride late this past winter I overheated, ran out of water, andhad no place to put the extra clothing I shed throughout the ride. Covered in mud,soaking wet, and with clothing tied to my bike I decided it was time to invest in ahydration pack. Fearful that they were all too bulky and hot, I didn’t want anythingfancy; just the basic features, minimal storage capacity, and hydration.

The good news is that the hydration pack industry is quite large and offers so manychoices. Thankfully it only took me 20 minutes to decide on the Osprey Raptor 10.It was basic, fit well, offered plenty of adjustability, and had enough space to carryeverything I needed.

The Raptor 10 has four separate compartments, not including the one for the 100ounce HydraForm reservoir or the two small pockets located on the BioStretch hipbelt.The large main compartment has two organizer sleeves and a mesh pocket that easilykeeps tools and essentials separate, plus enough space to store extra clothing. The frontstretch pocket works great for stowing wet gear, and it has a blinker light patch for highvisibility when your ride goes a little long. Between the main compartment and thefront stretch pocket is a smaller side pocket with a key clip that’s great for storingnutrition, a wallet and cell phone. The smallest compartment is located on the top ofthe bag and leaves room for an MP3 player.

Some of the other features include a LidLock helmet clip, BioStretch chest strap and plenty of compression straps to keep your load stable asyou ride. The HydraForm reservoir features an 80mm RapidFill cap and a rigid molded plastic sheet that stops the reservoir from sinking tothe bottom of the bag as you ride. The reservoir also features the Aquaguard anti-microbial protection; it has no BPA, PVC, and is taste free.The drinking tube has an articulating bite valve with a magnetic sternum clip to keep it close at hand.

I’ve worn this pack all summer long. It has accompanied me on every mountain bike ride, some longer road rides, and even the occasionhike.With its slim profile and compression straps, it stays in place over rocky terrain and the ventilated back panel keeps me fromoverheating. It is a great pack that comes in two sizes, and Osprey offers enough color choices to make almost everyone happy.www.ospreypacks.com

Try ChipsBy Jill ForsytheIf you've been looking for a natural snack without all ofthose nasty additives and flavorings, look no further. As moreand more people seek out simple, natural alternatives tofueling or replenishing their bodies, the makers of Try Chipshave got it right.

Try Chips are highly infectious, just like the inventors of thistasty treat, Tim and Jerry, so be warned. The chips are light andfluffy and pack a huge punch of flavor. Strawberries, apples,bananas, blueberries, mangoes, apricots, and more are dried orfreeze dried to perfection.

Never has there been a banana dried to the same perfection asthese 100 calorie snack packs! The outcry regarding thebananas alone was so fierce from those who have tried Tim andJerry's products that they created Potential, a line of freeze-dried bananas for those that can't get enough.

Besides Potential, there are three other lines of Try chips for you to sample.With names like Venture, Endeavor and Aspire, it's hard to resisttreating your taste buds to some of this delicious goodness.

Each snack pack weighs 1 oz, not including Potential, which weighs in at a mere 11 grams. At $2.50 a bag I know you are going to expectquality- I know I do. Rest assured, you will get it.

Tm and Jerry have made it a point to only buy their fruit from places they can visit, having traveled to Ecuador, Chile and the state ofWashington. Quality is important to them, as is getting to know their TRYBE of fans and supporters on a personal level. Do check them out,you'll be glad you did.www.trychips.com

CHOICE GEAR


REWARD FOR READER FEEDBACK

We want to hear from you! We ask for feedback from our readers every year — and we maintain that Liberty Sports Magazine is YOUR magazine. We want to cover the stories and topics that interest you. The feedback we have received

from people across the Northwest has helped us continue to shape our magazine to better serve your needs and interests. Our friends at Rudy Project have been kind enough to help us out with this special o�er once again for 2011. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new pair of Prestige Erik Zabel Special Edition sunglasses ($175 MSRP) or a Rudy Project Cycling Kit (jersey and shorts; $170 MSRP). Just email your idea to [email protected] Learn more about Rudy Project Special O�ers. To see their complete award-winning product lineup or �nd a dealer near you, visit www.e-rudy.com.

REWARD For Reader Feedback

Mad AlchemyBy Matthew ReeceSo you’ve been hearing all this talk about embrocation (seearticle on page 40) and not sure what to try first. One brand wehave grown very fond of around here, and not just because theybought us beers one rainy night, is Mad Alchemy. Pete Smith, thecreator of Mad Alchemy, realized one day most of theembrocation products he was using were made with multiplepetroleum and artificial products. Pete decided it was time tomake an all-natural, petroleum free line of embro that was bothrider and environment friendly.

Mad Alchemy has a full line of embrocation products to fit riderneeds throughout the year including non-heat varieties for thesummer time.We tested two versions, the ColdWeather MellowHeat Embrocation and Russian TeaWarming Embrocation.

The ColdWeather Mellow Heat is a great product to try out for afirst time embrocation user. The Mellow provides just enoughwarmth for cool fall days when you want to keep the chill away. Ifyou are looking for something with a bit more intensity, try theRussian Tea. It is a medium level product, great for a wet, late fallcross race, and includes a bit of Christmas cheer thanks to thecinnamon, cloves and bit of citrus.

Both products applied smoothly, were non-greasy, and lasted forhours. A couple of the other embrocation varieties we arelooking forward to trying include the Meredith Miller and UberSecret Coffee. The 4 fl oz jars range from $17.49 to $23.95.

In addition to embrocation, Mad Alchemy makes a variety ofother products including a line of chamois creme.We tried outthe Pro+ Chamois Créme and found it to be a great, long-lasting,veggie-based product to keep that chamois comfortable. Checkout the full line of products from our friend Pete atwww.madalchemy.com. Be sure and check out our website formore in-depth and future reviews of Mad Alchemy products.


Think Tank BagsBy Laurence KellyIn the twenty years that I have been a photojournalist,I’ve covered news and sports almost daily. That entiretime I wished there was a good way to carry cameras on abike because it made sense to me to bike when covering ahuge, traffic riddled event. Think Tank Photo recentlysent us two bags, and I did just that.While covering thePhiladelphia Triathlon this summer, my bike was a greattool. I made it to every transition and several pointsthroughout the course. All of this was done with easethanks to my Think Tank Bags.While the bags were notspecifically created with cycling in mind, their versatilitymakes them great for it.

Think Tanks Photo’s Retrospective Lens Changer 2 isdesigned to hold lenses. I usually mount one smallcamera body on a long lens, and that fits perfectly intothe bag. It’s worn like a messenger bag and sits flat onyour back when you’re on a bike. The Retrospective 5 isThink Tank’s smallest shoulder bag, but that doesn’t keep

it from holding a ton of gear. This has become my go-to bag when covering news assignments, because it packs in everything I need andnothing more. It’s also perfectly discreet, giving the look of a normal shoulder bag. Both bags feature wide padded straps, rain overs(brilliant!), and come in two colors: black and pinestone.

Simply put, these bags were made by photographers, for photographers. They have been designed by people who know that you need ahandy place for business cards, notepads and pens. The designers also know that losing your memory cards would be catastrophic, so theygave them a leash. This stuff sounds simple, but it’s not in all bags. It seems like the people drawing these up went into my head, found mesaying, “This bag should have this, this, and that,” and made it happen.

Check in next issue to see a review of the Think Tank Skin Set. www.thinktankphoto.com

Trinity Tri ShortsBy Adam BowersWhen I used to think of triathlon apparel, a few well known companies: Zoot, 2XU,DeSoto, TYR, etc. came to mind. Now, though, I can add more one brand to that list:Trinity.

Trinity is a relative newcomer to the tri apparel game. It was founded in the summer of2009, and they claim to focus “beyond profits.” Indeed, up to 25% of their profits go toglobal charities. After all, triathlon is a global sport, and global problems affect us all.

I’ve been rocking the Trinity Virtuoso Tri Shorts for the past couple months, and Icouldn’t be happier.The fit is fantastic. It’s tight in all the right places and slack wheretightness isn’t desired. The fabric is of noticeably high quality, has a UPF of 50+, and,best of all, dries incredibly quickly. I can’t be 100% positive, but I’m pretty sure myshorts were completely dry by the time I made my way through T1 and onto my bike.Speaking of the bike - the chamois is soft and prevalent enough to provide muchdesired comfort while riding yet almost nonexistent while on the run. Finally, a verysmall detail but one that really stuck out in my mind: the drawstring is enclosed.Instead of two separate cords, it’s one single loop. I like this because I don’t have toworry about the ends of the cords fraying or even pulling one out in the laundry.

Trinity’s Virtuoso Tri Shorts certainly stand out from the much saturated tri shortmarket, and for good reason. They retail for $89.99 and you can find them online atwww.trinitymulti-sports.com.

CHOICE GEAR

LSM

Photo/LaurenceKelly


SportiqueBy Brian IgnatinIn the fast growing chamois cream and embrocation market,Sportique stands head and shoulders above the crowd. Theirdistinction is that they offer a complete line of skin care productsformulated by skin care experts. Since your skin is the largestorgan in your body, and cyclists abuse it year round, we shouldrely on those with requisite experience.

The best thing you can say about a chamois cream is that youdon’t even know it is there. In this regard, Sportique’s CenturyRiding cream is perfect, and they take it even further.While mostbrands are sold in a four ounce tub, Sportique’s six ounce tubegives you more product, and you end up using less since itdoesn’t get trapped under your fingernails. One tube lasted mean entire season of riding five days a week.

Their Get Going Cream is an embrocation that not only helpedget me going in a rain soaked, 55 degree day in the saddle, butalso helped me keep going three hours in. Elements Creamprovides a layer of protection that prevents windburn andproved preferable to a mask or balaclava in cold weather. Off thebike, Sportique’s Cooling Cream offers a unique sensation thataids recovery; their Foot Cream rehabilitated some seriouslyscaly heels, and their shaving oil completely eliminated the razorburn I routinely experience.

Sportique’s products are made with natural ingredients, and areparaben and petroleum free, which eliminates worries aboutclogged pores. You spend a lot of time and money maintainingyour bike in order to achieve optimal performance; withSportique’s wide range of products, it is easy to maintain yourselfas well.www.sportiquebodycare.com

CHOICE GEAR

iBike Dash Cycling ComputerBy Patrick EnglemanI am an admitted bike computer hater, so first let me apologize to all of the folks that liveoff of the data their computers give back to them.When I am onmy bike I just want toride and, to be honest, I am not trying to win any races. In fact, until the iBike Dasharrived at the studio, I had been bicycle computer free for a few years.

The iBike Dash arrived with a steerer tube mount, which, to me, is genius. The mountand phone on just one side of the handlebar not only would have looked funny, butwould be somewhat troublesome to ride. The steerer tube mount replaces your headsettop cap andmakes the mount rock solid. This security is especially welcomed for such anexpensive piece of equipment as an iPhone. It is also spring loaded, so you can pop offthe case itself and have your frame free in just a few seconds.

I mounted the standard wireless cadence and speed sensors without issue.With a quickdownload of the free iBike application and basic calibration of the app, I was off for aride with my new computer.

The first ride was a meandering ride around roads that I have a basic knowledge of, but far from a location I am familiar with. I wanted to put the applicationthrough its paces in a real life situation. I needed a map and some idea of how fast I was going to get there to see a few friends race. The heads upmap function ofthe iBike Dash was great for this because I was able to see my speed, cadence, and a map that followedme along my route. I did not have to stop and take it out ofmy pocket or worry about flipping through some paper cue sheet. That feature alone made it a tool that I could see permanently attached to my bike.

Even with the phone inside the case andmounted on the bike, you can still use the touch screen features of your iPhone.You can also make and send calls with theapplication running. One of the benefits that separates this from the rest of the cycling computers is that you can have over 6 million miles of second by second ridedata and send it back to the servers from the road. (By the way, if you ride 6 million miles of training, there is a race in France next July you should sign up for.) Areyou away from your computer and need to send something back to your coach? You can. Do you want to show your loved ones that you are safe? You can send thatdata to them, too. How cool is that?

The only drawback I have found is that the iBike Dash is a processor and battery hog.My phone was incredibly hot after about 25 minutes of riding. The batterywas draining so quickly I could almost see the indicator light turn red. There is a solution to this, however. An extra battery pack for the mount is available, althoughit does add some weight and cost. If you are planning on using the iBike Dash for any long amount of time, you would certainly need the battery pack.

The iBike Dash will set you back about $170, which is the cost of a top of the line wireless computer such as this. www.ibikedash.com


BIKESSERVICE4040

NEW SHOPF

404040404040

SERSERSERSERSERSERBIKESSERBIKESBIKESSERBIKESBIKESSERBIKESBIKESBIKES4040404040404040404040404040

SERSERSERSERVICEBIKESVICEBIKESBIKESVICEBIKESSERSERBIKESVICEBIKESSERBIKESVICEBIKESSERSERSERVICEVICEVICEVICEBIKESVICEBIKESBIKESVICEBIKESVICEVICEVICEVICEVICEVICEVICEVICE

W SHOP

W SHOP

W SHOP

W SHOP

W SHOP

W SHOP

NENENEW SHOPFF

1.800.472.3972 | zipp.com

Ph

oto

: Gra

ham

Watso

n

REVOLUTION IN SPEED

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

When you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s supremely creative engineers, you end up with some bold ideas. Like inverting what was already the world’s fastest aero rim shape to achieve smoother airflow around the entire wheel – not just the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented levels of performance, stability in crosswinds, and road feel. | For two decades, the 404 has been the all-around workhorse for Grand Tour riders. With Firecrest technology, it’s become an all-out powerhouse.

Documents

Liberty Sports Magazine Oct/Nov 2011