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New England’s Outdoor Magazine | | MAY 2016

5 Peaks in One Day The Man Who Ran


From an Olympic Coach

HEAVENLY HALFS Our Favorite 13Ks


Be first down the mountain again.

BE YOU AGAIN. THE RIGHT SPORTS MEDICINE PHYSICIAN CAN HELP. Our physicians provide comprehensive sports medicine care, no matter how complex the injury. Patients receive a course of treatment that’s ideally suited for them, built around the most advanced options available—whether operative, non-operative or a combination of both. So, if you live in the Burlington area, make an appointment with The University of Vermont Health Network’s sports medicine specialists at UVM Medical Center. To make an appointment, call (888) 974-9783.



NEW ENGLAND’S OUTDOOR MAGAZINE ON THE COVER: Emily Johnson Mohr heads for the hills above the Mad River Valley. Photo by Brian Mohr/EmberPhoto


Angelo Lynn -


Lisa Lynn -


Evan Johnson -


Shawn Braley -


Sue Halpern & Bill McKibben


Dr. Nathan Endres, Dr. David Lisle, Dr. James Slauterbeck —University of Vermont College of Medicine; Orthopaedics and Rehabilitation



Christy Lynn -


Ben Hall | (603) 717-5496 Greg Meulemans | (802) 366-0689

Head for the hills. It's spring, the trails at the Trapp Family Lodge are dry and there's just no reason not to run. Photo courtesy Trapp Family Lodge.


14 nutrition

Lisa Razo -

What happened at Jay?



Former Olympic coach Craig Poole's best nutrition tips.

Dave Honeywell | (802) 583-4653


Vermont Sports | 58 Maple Street Middlebury, Vt. 05753 | 802-388-4944

Vermont Sports is independently owned and operated by Addison Press Inc., 58 Maple Street, Middlebury, Vt. 05753. It is published 9 times per year. Established in 1990. Vermont Sports subscriptions in the U.S.: one year $25. Canada: US funds, please add $5 per year postage.


Resorts That EB-5 Built. great outdoors

Heavenly Halfs

Five of VT's most beautiful half marathons.

9 our land

VT's Newest Playgrounds

Smile Vermont, our public lands just grew by nearly 3,000 acres.

10 gear & beer


Our gear editors' spring picks.

A Menu for Success




adventure town

8 Reasons to Head to Middlebury

Camp by a lake, run the TAM, race a gran fondo. It's all here.

How to Breathe Easier.



Leah Frost works with migrant workers. By night, she runs.

Asthma advice from Dr. David



A Peak Performance

Sophomore Peter Howe ran 5 of Vermont's highest peaks in one day. By David Fuchs

Gear for any May Day.

reader athlete

The Marathon Woman





New England's Best Events It's a Hill, Get Over It

The best way to train. By L. Lynn

ADVERTISERS! The deadline for the June issue of Vermont Sports is May 20. Contact today to reserve your space!


© 2015 Wolverine Outdoors, Inc.

Carves Steps out of stones.

The capra bolt





t might be easy to find fault with Vermont’s EB-5 foreign investment program after Jay Peak and Q Burke developers Bill Stenger and Ariel Quiros were accused last month by the federal Securities and Exchange Commission and the state of fraudulent misuse of $200 million of EB-5 investment. But let’s stop for a moment and consider what EB-5 (a national program that rewards foreigners who invest a minimum of $500,000 in job-creating projects with green cards) has done to help build fourseason resorts and recreation around the state. In 2008, Win Smith, president and CEO of Sugarbush Resort and a former executive at Merrill Lynch, began using EB-5 to expand Sugarbush’s snowmaking resources, add three chairlifts, build three new base lodges, a hotel and condos, including the new Gadd Brook Slopeside condos. He raised close to $20 million from 40 investors and made Sugarbush profitable again. Since then, the first round of 18 investors have been repaid “pretty close to the $500,000 they invested,” David Morris, the lawyer who represents the investors, told VT Digger last fall. Mount Snow has used EB-5 to raise the $52 million it needs to rebuild the Carinthia base lodge and to grow its snowmaking water capacity six-fold, from a 20 milliongallon storage capacity to 120 million gallons. When it’s completed in 2017, this will allow Mount Snow to cover 100 percent of its trails with snowmaking. Okemo has used EB-5 funds to help build SouthFace Village. In Stowe, Trapp Family Lodge has sought EB-5 funding to help with the construction of an expanded Trapp Family Brewery and a Europeanstyle beer hall. And Stowe Aviation is hoping to raise $20 million or more to continue its airport expansion. According to the Agency of Commerce and Community Development, which oversees the state’s EB-5 Regional Center, as of

this past January more than 1,127 EB-5 investors have contributed upward of $563,000,000 in seven projects around Vermont, creating thousands of new jobs and supporting businesses in some of the most rural and impoverished parts of the state. And then there’s Jay Peak and the resort formerly known as Q Burke, now just Burke. At a press conference on April 26, Gov. Peter Shumlin and the courtappointed receiver, attorney Michael Goldberg, gave assurances that both resorts would continue to operate, that the Jay Peak Tram (which was due for upgrades) would be rebuilt,

and that with new management, Jay would be open for business as usual this summer. If talks go well, the new Burke hotel and facilities will open as well in the fall, and already prospective buyers are being courted And investors want back in. As Goldberg noted "I've never been involved in a receivership where the investors, the victims, actually wanted to put more money in to make sure the project got built." And that's the case here. For investors, the success of these projects also means they will get their green cards. For Vermonters, it means keeping jobs. The 506 offseason jobs at Jay Peak are intact and those numbers will double when ski season starts up again, Goldberg assured people. In 2014, Orleans County, often the poorest county in Vermont, led the state in job growth thanks in part to the resort expansions. For those of us who have visited these resorts to ski, mountain bike, or just get away, this could be the best news possible. Lisa Lynn became the editor of Vermont Sports in May 2015 after two years as the Commissioner Department of Economic Development which includes the EB-5 Regional Center.

THIS ISSUE’S MVP: SHAWN BRALEY This issue’s Most Valued Player is designer Shawn Braley who recently did a redesign of Vermont Sports and gave us a smart new logo. We hope you like it! 1) HOW LONG HAVE YOU BEEN DESIGNING VERMONT SPORTS? Since the Nov. 2005 issue 2) HOME TOWN: South Royalton 3) WORKS AS: Illustrator and designer. (See his work at 4) FAVORITE HIKE OR TRAIL? Sunset Ridge Trail, Mt. Mansfield 5) FAVORITE BIKE RIDE? The Northern Rail Trail 6) TRAINING FOR?  Climbing the 10,000-ft. volcano, Mt. Haleakala, on Maui.

Merrell and Tough Mudder are teaming up for 2016 to bring you the biggest, baddest obstacle challenge yet. Gear up, grab your team, and get muddy. WWW.MERRELL.COM/TOUGH-MUDDER


New England - June 18-19 Long Island - July 23 Long Island - July 24 (HALF) Northeast - August 13-14 Western NY - August 27-28



Fields of flowers (and the occasional fiddler) line the course on the NEK's Dandelion Run. Photo courtesy Phil White


used to think marathons were everything: something you dedicated a year of training to, suffered through and then gloried over. I ticked off New York, Burlington, Lake Placid... and then I went cold turkey: training for 26.2 miles just took too much time. Then I discovered half marathons. Long enough to serve as goals but short enough so that they don’t consume your life, half-marathons are, in my book, the perfect distance. And here in Vermont, we have some of the most beautiful and fun 13.1 mile routes in the country. Here’s our bucket list of heavenly halfs this spring. And if you’re not ready for these, watch for our list of favorite fall halfs in an upcoming issue. —L. Lynn


If running across a bridge over the Otter Creek, past the Morgan Horse Farm, sheep and cows grazing in pastures, back through the Middlebury College campus and then out a dirt road doesn’t sound like the perfect 13.1 mile tour of Vermont, we don’t know what is. More than 800 runners seem to agree and have been coming back year after year to make this May 1 event one of the more popular runs in the state. The best part? At the finish of “The Sweetest Half,” (you can also do it as a relay) as it is also called, you get a jar of maple syrup, fresh chocolate milk from nearby Monument Farms, a live band and a spread put on by local restaurants. Oh yes, and the oldest male and female finisher get prizes of Whistle Pig whiskey. www.


Much of this race follows the Lewis Creek as it winds through the pastures and farms and crosses two covered bridges of Charlotte on May 7. The race starts and ends at the Charlotte school and is limited to 200, so sign up early. It can also be run as a 5K or a 10K.


“My goal is to have a fiddler at every mile of this race,” says Dandelion Run and Kingdom Games organizer Phil White. The annual 13.1 mile run (held May 21) is one of the most spectacular in the state with fields of yellow dandelions blanketing each side of the course. But for many the highlights are the bluegrass bands along the way. This year’s event features three, including master fiddler

Scott Campbell and Friends, who will also be playing at the post-race dinner and party. Right after the run White is also planning “an old-fashioned fiddle fest” where fiddlers will duke it out as hard as the runners did. The event also incorporates a 10K, a bike ride and a walk.


One of the most famous (and most soldout) races in the state celebrates its 25th year on June 6. The Covered Bridges Half Marathon starts at the Suicide Six ski area just outside of Woodstock and covers a point-to-point course that has close to 2,000 racers running through some of the state’s most iconic covered bridges and past live bands. Since its inception, the event has raised more than $1.2 million for local charities and

the race usually sells out shortly after registration opens each December.


The Mad River Marathon, a Boston Marathon qualifier held on July 10, bills itself as the “World’s Most Beautiful Marathon.” We’re not going to argue, except to say that even the halfmarathon course is stunning. After the first couple of miles of running along Route 100 and through the village of Waitsfield, the course winds up North Street with views out over the Mad River, the valley and farmland, before looping back. In its sixth year, the race is already drawing entrants from California, Texas and other states.






our outdoor playgrounds just got bigger. Last month, the amount of Vermont land open to you to play in got a boost with two expansions: one of Camel’s Hump State Park in the Mad River Valley by some 2,000 acres and a new 1,000-acre state forest in Shrewsbury and Mendon. That should be enough to make hikers, backcountry skiers, snowshoers, or bikers in the Mad River Valley or the Rutland area smile. —Evan Johnson


In early April, the Trust for Public Land purchased 2,085 acres in Duxbury known as Dowsville Headwaters. The $2.7 million acquisition was made possible by a grant from the federal Forest Legacy program as well as grants from the Lintilhac Foundation and the Win Smith Family Foundation. and purchased from a Wisconsin-based logging company, which had owned the land since 2002. Visitors will now have new access to Camel’s Hump State Park from the Mad River Valley via Dowsville Road, Ward Hill Road, and Sharpshooter Road. The property’s seven miles of roads and single-track trails wind up to a waterfall on Dowsville Brook and a scenic cliff overlooking beaver meadows. The park’s expansion is welcome news to area mountain bikers who can use trails on the land to connect two trail networks: those of the Mad River Riders in the valley, and the Waterbury Area Trails Alliance. Vermont Mountain Bike Association (VMBA) president Tom Stuessy notes, “This year marks the The new Dowsville area will protect views both to and from Camel's Hump and help create a mountain bike corridor that could connect the Mad River Valley trails with those in Waterbury. Photo courtesy TPL


the start of groups of riders coming together to connect their trails. And more will come,." The addition to Camel’s Hump State Park helps protect habitat for black bear, moose, bobcat, woodcock, ruffed grouse, native brook trout, and Bicknell’s thrush, a species of global conservation concern. The conservation of the property adds to a 27,300-acre swath of protected forestland along the Green Mountains Protection of the Dowsville Headwaters property will also help maintain the rural character of the Mad River Valley and protect views from Camel’s Hump and the Mad River Byway.


Spanning the towns of Shrewsbury and Mendon, the newl Jim Jeffords State Forest connects protected land in the adjacent Aitken and Coolidge State Forests. The 1,346-acre forest is within a mile of the Catamount Trail and the Appalachian Trail/Long Trail, making it accessible to hikers and backcountry skiers. The land will also be open to sustainable timber harvests, snowmobiling, snowshoeing, hunting and fishing. Access is via Cold River Road and Upper Cold River Road in Shewsbury and by Notch Road near the Rutland City Forest. The forest will also benefit wildlife including moose, bear, fisher and bobcat, which cover wide areas through the Green Mountains. Trust For Public Land project manager Kate Wanner said the two projects are part of a collaborative effort among conservation groups to protect recreational opportunities, working forests, wildlife habitat, and aquatic resources from the Canadian border to Massachusetts. To date, The Trust for Public Land has protected more than 51,000 acres in Vermont with a goal to conserve an additional 20,000 acres in the next decade particularly along the Long Trail, Appalachian Trail and Catamount Trail. The Jim Jeffords State Forest (above and right) will provide a critical wildlife corridor that humans can enjoy as well. Photos courtesy TPL


CAUSEWAY 5K/15K Saturday, June 4, 2016 Airport Park, Cochester, VT

Choose to run a 5k or15k on the scenic, historic Colchester Causeway! $25.00 5k • $30.00 15k For race and registration details, visit or






Elite 2.1 jacket


Hoka One Speedgoat

Rocky Mount Switch Hitter


n Portland, Ore. (where they know inclement weather), a small company with the wishful name Showers Pass has the perfect cycling jacket for days when you might otherwise decide to leave the bike at home. The third iteration of its Elite 2.1 jacket, ($249) made with eVent, another GoreTex alternative, is incredibly effective at keeping riders dry and well ventilated. (It’s got a long tail and a lot of strategically placed zippers, too.) We rode 23 miles through a windy rainstorm in a Showers Pass Elite 2.1 jacket and by the end our hands were soaked, our feet were soaked, our heads were soaked, and our warm, unsoggy torso was singing the jacket's praises. With such a low snow year, many of the mountain bike trails are already


open and riding well, which brings up another dilemma: what bike to throw on the car rack? As its name implies Rocky Mount’s Switch Hitter ($189.95) doesn’t care what kind of bike (road, MTB, gravel grinder or fat bike fork) you are using. Out of the box, it works with the standard 9mm quick release forks. But it also has three easily interchangeable 12x100, 15x100 and “Boost 110” (15x110) sized axles. It also doesn’t care what brand of cross bars you use. We tried two cars, four bikes and they all worked. The Switch Hitter may well live up to its claim as “the most versatile bike rack ever created.” Oh, and it comes in 8 colors too. Mountain bikers should not even consider buying any peanut butter until you try Vermont Peanut Butter’s newest

flavor, Trail Rider, ($9.99.) VPT’s founder Chris Kaiser is an avid rider and the new flavor, made with Vermont raw honey, organic sunflower seeds, organic pumpkin seeds and organic oats, was launched to help raise money for the Vermont Mountain Bike Association. For every jar sold, VTP gives a quarter to VMBA. If there was a fat bike of trail running shoes, it would Hoka One’s Speedgoat ($140), named for and developed by, Karl Meltzer, the winningest 100-mile trail runner ever. With many welcome updates on the old Rapa Nui (which used the same last) The Speedgoat is, in all senses of the term, a “floaty” shoe: it’s light, with a ton of cushioning but also a roomy fit that’s best for high volume feet. It’s

4 mm Vibram lugs grip the rocky terrain of mountain trails and lets you roll over rocks and roots like you were on giant tires. We’re trying to get over the fact that we still associate compression socks with grandma’s varicose veins. But ever since a few studies began showing some benefits, most notably for runners, we've been paying note. A 2012 study in South Africa followed athletes in the Two Oceans Ultra-Race and found that those wearing compression socks had less muscle damage and were able to recover faster than those who didn’t. CEP, the German company that specializes in compression garments of all kinds (for athletes as well as others), recently came out

Red Paddle 11' Sport SUP

CEP Progressive + Night Compression Calf Sleeves

Vermont Peanut Butter Trail Rider

with the CEP Progressive + Night Compression Calf Sleeves ($40) —we prefer the versatility of a sleeve versus a sock—that come in men’s and women’s colors so bright you won’t be missed on the road (neon green, orange and pink – as well as black). Reflective strips also help on night runs. Last, with the weather warming up, it’s time to get out on the water. But for many us, it’s a pain to store and cart around a stand-up paddleboard. Enter The Red Paddle 11’ Sport SUP ($1449). This is not a bathtub toy but a high-end inflatable. The narrow nose of a touring board lets it cut through the water with dispatch and battens help to keep it rigid. Off the water, deflate, stuff (into its backpack), and head for home.



t this time of year, to get our cycling legs back, we love to park in Vergennes and ride west on the quiet roads of the Champlain Valley farmlands. Now, there’s a new reason to do so: Vergennes’ Bar Antidote & Brewery is expanding upstairs and adding a growler station so you can get refills on chef/owner/brew master

Ian Huizenga’s changing brews, such as First Cut Series #6, a wholeleaf hopped pale ale. Huizenga is working with local farmers in Addison County to grow hops and barley for his growing brew business and using Ferrisburgh’s Anderson Quality Malts. One beer made with 75 percent of Anderson’s malts is the Espresso Milk Stout, which Huizenga intends to serve with ice cream as a milkshake in the summer and a new release, the Hoppy “Tractor” Pilsner uses 100 percent Anderson malt. Stop by on May 14 (brew day) or on Wednesdays and Saturdays for live music. And if you ride hard beforehand, you’ll feel you

earned the right to enjoy some of Bar Antidote’s acclaimed BBQ specials (using local meats) with that brew.






ho coaches Vermont’s top coaches? In April coaches from around the state gathered at Vermont Technical College’s Randolph campus to learn from one of the world’s best track and field coaches: Craig Poole. Poole coached women’s track and field teams at Brigham Young University in Utah for 30 years. During that time his teams won 27 of 29 outdoor conference championships. He has also worked as the director and head coach of the USATF Resident Program at the Chula Vista Olympic Training Center in California and was on the 2004 U.S. Olympic Team coaching staff. The athlete’s diet, according to Poole, should be considered as seriously as the workouts. “It has to be something you make part of your everyday routine,” he says. “There are no shortcuts here.”


“Unless you’re a shot-putter and looking to put on mass, you want a Maserati engine in a Volkswagen chassis,” he says. “You want to have a magnificent engine driving a low weight in order to run fast or jump high. A smart athlete will weigh him or herself before and after every workout,” he says. Every athlete’s diet will be specific to his or her needs, but there are some basic building blocks that can have a big bearing on your success. According to Poole, the amount of protein you consume is part of that since protein fuels long-term exercise and helps recovery afterwards. The National Institute of Health’s dietary reference intake for protein for adults regardless of physical activity is .8 grams of protein per kilogram of bodyweight. For an average woman, that often comes out to about 46 grams of protein and for men, about 56 grams. A general rule of thumb is protein should be about 10 to 35 percent of your daily calories. For most people, Poole says that means “about as much protein as is in two quarter-pounders from McDonalds.” However, athletes


A great salad: Dark leafy greens and walnuts offer protein and avocado has both good fats and magnesium.

may need more. But that protein doesn’t have to come from meat. Poole recalls meeting athletes from Ghana. “When they saw how much meat we Americans ate, they just about puked,” he says. “That’s because they got their protein from rice and beans.” A cup of black beans, for instance, has 15 grams of protein and a cup of yogurt, another 11 or so. Fats make up another energy building block, since they provide the highest concentration of energy of all nutrients. A gram of fat equals nine calories and while these calories are less accessible to athletes performing fast and intense exercise, they are a friend to athletes doing lower intensity exercise for extended periods of time. While it takes the body longer to break down fats and proteins into useable energy, carbohydrates are easily digested and can quickly give muscles the sugars they need. In the past, some diets for athletes recommended 40 percent protein, 40 percent carbohydrates and 20 percent fats. New research has shown that some fats can be healthy, and many people consume too many carbohydrates. For longer distances like marathons, large amounts of carbohydrates will satisfy a large energy demand, while runners training for 10Ks will benefit from a balance of

all three. Athletes who need to maintain musculature, like sprinters and weight lifters, will want more proteins and fats and fewer carbohydrates




Some athletes recover with water, others with protein powders and sports drinks, but for Poole, there’s only one beverage that’ll do: milk. “In most cases, unless you’re allergic to milk, it provides the right ratio of the carbohydrates, proteins and vitamins and minerals that your body needs to rebuild,” he says. Milk is rich in calcium and vitamin D, which are needed for strong bones. Not only is it a good option for after a workout, it’s also an attractive choice for a pre-race beverage, if you have enough time (usually an hour) to digest. The added proteins and fats will ensure your digestion doesn’t cannibalize your tissue during exercise. At BYU, Poole stocked the refrigerator at the gym with gallons of two-percent chocolate milk. Why the chocolate? “We’re all chocoholics at heart,” Poole says.


When it comes to combining exercise and diet, Poole says timing is everything, starting with the most important meal of the day: breakfast. Poole recommends a serving of protein like eggs or cottage cheese, coupled with a carbohydrate, like oatmeal or pancakes and any fruits or vegetables. To avoid any gastrointestinal distress, wait one to two hours before exercising. Drinking a glass of chocolate milk within 30 minutes of stopping exercise, says Poole, allows your body to more readily absorb more of the nutrients you’ll put into it at your next meal. Two hours after your workout, Poole says you’ll need to have that balanced meal in order to replenish the rest of the carbohydrates and proteins you’ll need for the next day. “That’s what gets you back to Phase One for the next day’s workout,” Poole says.

One of the most common vitamin deficiencies according to the World Health Organization is iron, which transport




bloodstream. A simple blood test can indicate any vitamin deficiencies and sometimes




supplement to increase iron supplies, especially in women. Poole says good diet can prevent iron deficiencies. Dark leafy greens, lentils and animal proteins are all high in iron.

A 2009 study at BYU found

magnesium athletes’




important and



function; even a marginal deficiency can affect athletes’ performance. The recommended daily intake for women is 310 to 320 milligrams a day and more if you are pregnant or breast feeding and for men, 410 to 420 mg. Foods high in magnesium include greens, avocados, yogurt and bananas.





runners and weight lifters, will eat six or seven smaller meals a day. The variety and frequency of those meals, Poole says, provides a constant stream of nutrients for them.

Poole points to the Bulgarian

weight-lifting teams of the 1980s and 90s as an example. The tiny nation produced a string of champions with a program that had them doing intense weightlifting at the maximum level of exertion right after they woke up, then eating a balanced breakfast and then taking a nap. This allowed their bodies to fully recover and absorb the nutrients from their meal.


Athletes know the importance of staying hydrated throughout the day, but Poole cautions against consuming too much and advises to drink small amounts frequently. It’s important to drink before you feel thirsty.

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You can do it!





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f you’re like me, you’re welcoming the spring and looking forward to a long summer. But if you are one of the many folks who suffer from asthma or allergies, this may not be your favorite time of year. Fortunately, allergies and asthma can be managed effectively. Here's how:  


Our immune system helps us fight off colds and infections. Think of it as a gatekeeper, a complex system that recognizes the abnormal things that come in contact with our bodies: bacteria, viruses and many other things from the environment. When the immune system responds too aggressively, we get allergic symptoms. Allergens can be dust, smoke, pet dander or certain ingredients in perfumes. During spring, the most common allergens are pollens, ragweed, mold and grass.   Usually, when you come in contact with an allergen for the first time your body has very little response.  After, the immune system is primed and the next contact causes an allergic reaction such as sneezing, watery eyes, running nose or a rash. Histamine is the chemical in our bodies responsible for this response.  If you have allergies, notify your physician. An anti-histamine may prevent these symptoms. Also, consider modifying your exercise routine; pollen counts are often highest in the mornings and evenings.


But if you are also having trouble breathing, it may be asthma, a chronic lung disease that is extremely common and often worsens with the same triggers that cause allergies. During an asthma attack, inflammation in the airways makes it more difficult to breathe: a person may wheeze, cough or have chest tightness.   In people who have asthma, exercise may also be a trigger for an attack. This is called exerciseinduced asthma or EIA. EIA will often begin about 20 to 30 minutes after exercise begins and lead to severe coughing and shortness of breath.  It is often found in those who perform vigorous cardiovascular exercise such as running or cycling. Exercising in the cold can also be a trigger.   However if you don’t have asthma, and find you still experience shortness of breath or wheezing from time to time, you may have exercise-induced bronchoconstriction (EIB).   Unlike with EIA, with EIB there is no inflammation. EIB is “a constriction of the airways as a consequence of vigorous exertion,” Christian


Hermansen, M.D. writes in in The Physician and Sports Medicine. Unlike asthma, a chronic disease, EIB is a transient or temporary reaction, a bronchial spasm that causes the airways to constrict. About 10 percent of the general population and almost 90 percent of people already diagnosed with asthma have EIB. The prevalence of EIB in athletes is somewhere between 10 and 50 percent, however it approaches 90 percent in athletes with asthma. Why some athletes get EIB and others don’t is not known, but many doctors suspect that some inflammatory mediators are released in the airway during exercise.  Irritants, allergens, cold/dry air and chlorine in swimming pools are all possible triggers and, if you are susceptible, may cause a stronger response, making exercise very difficult.  It’s hard to diagnose EIB during a routine physical exam since the breathing is usually normal. A simple spirometry test at your doctor’s office can help measure how much air you inhale and exhale. It can also help rule out underlying asthma, but won’t necessarily catch EIB. Further testing, often reserved for elite athletes, includes bronchial provocation testing, tests that are usually done in pulmonary function laboratories.


If you do think you have EIB, avoid known triggers such as allergens or choose sports that don’t require long spans of high intensity exercise. Slowly warming

up and cooling down can help and often a 15 minute warm up may be adequate to prevent an attack. If this is not sufficient, an inhaled medication such as albuterol, taken about 30 minutes prior to vigorous exercise can help. Avoiding exercise during extreme cold or when pollen counts are high is also wise. In cold weather, a heat exchange mask designed to limit exposure to cold air can help during exercise.  But the mainstay for treating EIB is using beta2 agonist inhaler medications 15 to 30 minutes prior to exercise. Short-acting beta2 agonists such as albuterol (brand names include Proventil and Ventolin) help open the airwaves. Inhaled corticosteroids have not been studied sufficiently for treating EIB.  Oral medication in the form of leukotriene receptor antagonists have also been shown to help with EIB.  Montelukast (trade name is Singulair) takes effect within two hours and continues to work for up to 24 hours.  Although its action is longer, montelukast is not as effective in prevention of EIB as short-acting beta2 agonists. Also, keep in mind that the NCAA and the United States Olympic Committee (USOC) refer to many of these medications as banned substances because of their potential for aiding performance.  Albuterol is allowed by prescription and Olympic athletes must declare its use.  All other medications listed above and used to treat EIB are not prohibited including inhaled corticosteroids and leukotriene receptor antagonists. In rare circumstances, allergies and asthma can be very severe. This is called anaphylaxis and typically involves dramatic narrowing of the airways and sometimes closure of the airways altogether, making breathing impossible. Anaphylaxis, most often caused by an allergic reaction to foods, should be treated as an emergency and requires immediate medical attention. If symptoms are severe, stop exercise immediately. Injectable epinephrine should be carried by anyone who has the risk of severe allergy or asthma attacks.  If you notice coughing or wheezing shortly after starting exercise, talk to a doctor. For most of us, all it takes is proper management to breathe easier. Dr. David Lisle is a sports medicine physician in Burlington, and director for the sports medicine curriculum in the University of Vermont Family Medicine residency program. Dr. Lisle serves as the team physician for St. Michael’s College, the Vermont Lake Monsters and several Burlington-area high schools.




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Howe pauses to take in a view in the White Mountains during a 52mile traverse along New Hampshire’s high peaks. He finished the route in under 13 hours. Photo courtesy Peter Howe.





ith the sleet coming down hard on an early spring day, Peter Howe glanced out the window, laced up his running shoes and headed for Middlebury’s Chipman Hill. His stride was light, easy and relaxed as he ascended through the muddy, slushy slop. On a day when it would be easy to stay indoors, the 19-yearold Middlebury College sophomore from Gilmanton Ironworks, N.H., was on his second outdoor run of the afternoon, all part of training for the upcoming ultra-marathon season, and looking to push himself harder than ever before. HOWE HAD SET THE BAR pretty high. On Oct. 11, 2015, at 2:30 in the morning, Howe locked his bike to a tree at the base of Mt. Mansfield, Vermont’s tallest mountain. He waved goodbye to his friend Nick Underwood who had dropped him off, punched “start” on his watch and took off up the mountain with that same easy stride. Precisely 15 hours,

Above: Addison Independent photo/Trent Campbell

49 minutes, 48 seconds and 126 miles later, he was taking in the sunset from the summit of Killington Mountain — having run up and down Vermont’s five tallest peaks and then biked the 100 miles between them. By the numbers, Howe’s day consisted of 26 miles of running and 100 miles of biking with 11,000 feet of elevation gain by foot and 5,000 feet of elevation gain on the bike—a cumulative elevation gain that was more than climbing any point in the continental United States. While the numbers alone are impressive, they weren’t Howe’s only motivation. “I was out there to have fun. The goal was not to do it as fast as I could; it was just to go out there for the adventure of it,” Howe said. And what an adventure he had. Running by headlamp, Howe made a quick 47-minute ascent to the summit of Mt. Mansfield, skimming along the Long Trail south from his starting point on Route 108. The night was cool and clear and

the stars were phenomenal, Howe said. It was his first time on top of the 4,393-foot peak, so he paused a beat at the summit to take in the night views of Burlington, Stowe and Waterbury. With the rest of the day ahead of him, though, he knew he couldn’t linger and made an easy descent to the base. At the parking lot, he threw on his bike kit, took a swig of water, scarfed down a banana and was ready to roll. He switched on the headlamp duct-taped to his helmet, passed his friend who was still asleep in his car and eased into the 25-mile stretch on Route 100 to Camel’s Hump in Duxbury. For Howe, who’s much more at home on his feet than in the saddle, it was a long time to be on the bike. So, when he pulled up to the trailhead an hour and 45 minutes later, he was already itching to run. Changing back into his running gear at the base of mountain, Howe sensed he had an opportunity to make it to the 4,083-foot summit

before sunrise — an idea that was so exciting that he ran up faster than was sensible, he later admitted. In this case, however, the risk was worth the reward. Not only did he make it to the top of the mountain by sunrise but he also ran into two friends who had mentioned that they might hike up the night before. Seeing Howe, they reached into their stash of zucchini bread and handed him a few much-appreciated slices. “Seeing people out there was something to really look forward to throughout this adventure,” Howe said. “Even knowing there was a chance of seeing them up top made it really exciting for me to get up there,” he said. After 10 minutes of snacking, chatting and taking in the sunrise, the wind took its toll. Howe started to cool down and took it as a cue to get moving again. On the descent, he let himself loose.“I was just flowing with the trail, which felt really good,” he said.



Though he grew up in New Hampshire and lives in Vermont now, Peter Howe never misses a chance to run a ridgeline like this one in the Colorado Rockies.

Two hours and 26 miles of biking later, Howe was at the base of Sugarbush’s Organ Grinder trail, looking up the 2,400 feet of vertical rise to the top of Lincoln Peak. It was 10 a.m. and he was halfway through the day, feeling good but starting to slow down. In particular, he noticed his sluggishness in the transitions. “I was really trying to hold myself to 10 minutes but the minutes just went by so fast in terms of the time it took to change my shoes, find a tree, lock my bike, grab some food, drink some water, send a text and all that. It all just started to take longer,” he said. NEVERTHELESS, HOWE SET OUT, climbing to the top of Lincoln Peak (elevation 3,975 feet) and running the three-mile ridge traverse to the summit of Mt. Ellen (4,083 feet) in an hour and 18 minutes. With the third mountain of the day under his belt, Howe was excited to run back along the ridge to the top of the 4,006-foot Mt. Abraham in Lincoln where he said he knew his friend Nick Underwood would be waiting. When they met at the peak,


“Peter was glaring, covered in grease from fixing his flat tire and taking a while to respond so I knew he was in the pain cave.” — Scott Berkley Underwood said Howe looked surprisingly normal. “He looked like he was just out for a run, light on his feet, just bouncing up the hill,” Underwood said. He handed Howe a banana and a donut and tried to take a picture before his phone died in the cold. For Howe, who was clad in nothing but a T-shirt and shorts, a few minutes were all he could spare, Underwood said. “He looked like his energy level and his stoke were still high but even hanging with him for five minutes, I could tell he was antsy to keep moving forward,” he said. “When you

know you have that much left in front of you, it’s hard to hit pause.” “At that point, I was in a good place mentally and a good place physically. Everything had gone as well as it possibly could have,” Howe said. He kept his spirits up during the descent to his bike back in Warren. “It was a gorgeous day, blue-bird skies and the fall foliage was fully ablaze, and I knew if I could get to that point feeling good, then I could do the whole thing,” Howe said. However, the hard times were still to come. “I got on my bike and it was a

straight shot on Route 100 south to Killington. The first bit was enjoyable and then it slowly turned into a grind,” he said. “My body was not used to being on the bike for that long.” Being in a fixed position while biking started to cause him intense pain in his shoulders and back, Howe said. “That was the point in the day when I went from having a ton of fun on this adventure to just saying ‘Let’s just finish what I started.’” HE PUSHED THROUGH THE PAIN rode across the land and over the last 50 miles to the town of Killington. In the final stretch, six miles from the mountain, Howe got a flat tire. This moment — stranded on the side of the road, struggling to inflate his new tube with a small hand-pump and only two hours of sleep the night before — is where he really felt the accumulation of the day, Howe said. In a stroke of luck, a local bike shop owner who was driving by stopped his truck, pulled out a full-size pump and inflated his tube for him.

“For me, running on a trail is the most physical, real way of connecting with a landscape and with the world around me.” — Peter Howe

Despite that moment of good chance, Howe wasn’t out of the woods just yet. Cycling the last six miles to the base of the mountain involved 1,000 feet of elevation gain. “Without being over-dramatic about it, that climb took everything I had,” he said. “It’s a pretty steep access road. There were some sections where I was pedaling as hard as I could and was scared I would fall off my bike because I was moving so slowly.” When he arrived at the parking lot Scott Berkley, a close friend and running partner, was waiting to complete the last leg of the odyssey with Howe. “Peter was glaring, covered in grease from fixing his flat tire and taking a while to respond to my questions and cheers so I knew he was in the pain cave,” Berkley said. However, once Howe had eaten, changed and was back on the trail, Berkley said he knew there was no need for concern. “We started going up at a rate of 1,200 feet per mile … and Peter was crushing it,” he said. “I was struggling to keep up with him.” Forty-one minutes after they started, Howe and Berkley were standing atop the 4,235-foot summit, just in time for one of the most beautiful sunsets of his life, Howe said. When asked about the inspiration for the route, Howe points to Jeff Colt, Forrest Carrol and Christian Johansen, three Middlebury College students who skinned and skied the same five mountains in one day during the previous winter.

In scaling five of Vermont’s highest peaks in one day last fall, Howe, 19, ran a total of 26 miles with 11,000 feet of elevation, plus he rode a bike 100 miles between the peaks, which added another 5,000 feet of climbing. Photo courtesy Peter Howe.

Howe started at 2:30 in the morning running up Mt. Mansfield in the dark, watched the sun rise a few hours later from the top of Camel’s Hump and then made it to Killington’s peak by sunset.

THIS JOURNEY WAS NOT ABOUT bragging rights or athletic one-upmanship, Howe made it clear. While running Vermont’s five 4,000-foot peaks and biking the 100 miles in between carried an aesthetic appeal, Howe's inspiration for the adventure ties back to the land itself. “For me, running on a trail is the most physical, real way of connecting with a landscape and connecting with the world around me,” he said. “I don’t consider myself an athlete,” he said. “I’ve come to think of my running and my experience running more as an art than as a sport.” Although his views on running have evolved with time, Howe does come from a competitive running background. He ran cross-country and track throughout high school and competed in cross-country during his freshman year at Middlebury. Even in high school, his aptitude for running in the mountains was remarkable, earning him one of four spots on the junior division of the U.S. Men’s Mountain Running Team. Howe first entered the realm of extreme endurance events when he was 15 years old, hiking the 52-mile Appalachian Mountain Club’s high hut traverse in the White Mountains with his older sister in slightly more than 28 hours. Since then, he’s completed the same route a number of times. On his latest attempt — which took place just two weeks prior to his big run in the Green

Mountains — he finished the route in 12 hours and 49 minutes, the secondfastest recorded time according to the website, Outside of the White Mountains, Howe has completed a number of longdistance mountain routes, including a traverse though the High Peaks Range in the Adirondacks in early February of this year. Howe completed the 25mile run in just less than seven hours, a time he attributes to this season’s unusually mild conditions. Howe has a number of plans in the works for the upcoming season, including a route through the Sandwich Range in New Hampshire and completing his home state’s section of the Appalachian Trail. In both cases, Howe will have plenty of time to train: he's working for the Randolph Mountain Club as a hut caretaker in the White Mountains this summer. In the meantime, Howe is looking forward to spending the rest of the spring adventuring with friends in Vermont. Taking a step back from all these accomplishments, Howe doesn’t see himself as remarkable: “It was just me doing something extraordinary through the very ordinary process of putting one foot in front the other.” David Fuchs is a junior at Middlebury College and an intern for The Addison Independent, where this story first appeared.


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Register Now! Join us September 24-25 at the 20th annual Adirondack Marathon Distance Festival — one of the nation’s most scenic road races! Our award-winning event features distances for every type of runner or walker, including: 8 A marathon and two- and four-person marathon relays 8 A half-marathon voted the top 13.1-mile race in the Northeast region by readers of 8 5K, 10K and kids 1K fun run HALF MARATHON 8 Hand-carved bear statues for overall winners 8 A public beach for chilling out post-event 8 The Town of Schroon Lake’s hometown hospitality!

There’s plenty of time to train, so sign up now and get going!

For more information and to register, visit 22 VTSPORTS.COM | MAY 2016

ADKM_1601_Vermont_QuartPage.indd 1

3/8/16 9:19 AM


8 REASONS TO HEAD TO MIDDLEBURY No need to bring your own, you can rent a canoe and camp out at Branbury State Park on Lake Dunmore. Photo by Trent Campbell


ay in Middlebury kicks off with one of the most beautiful half marathons in the state, the Sweetest Half Maple Run (May 1) and ends with two of the toughest events in the East: the Endurance Society’s Infinitus trail runs around the Moosalamoo National Recreation area (which range from 888K on May 19 to 88K and as short as 8K races on May 27-28) and the fourgap, 104-mile sufferfest/bike ride, the Vermont Gran Fondo (June 4). But in the weeks between there are more things to do around town than there are hours in a day. Small wonder that last year Outside Magazine named Middlebury #11 on its list of the top 16 towns in the U.S. to live in. We’ll also share a few reasons why we choose to live a here as well.


A combination of single- and doubletrack, the Trail Around Middlebury, or TAM as locals call it, weaves for 16-miles through the Middlebury College campus, along the edge of the golf course, across open fields where cows or sheep may be grazing and through forested town parks. In many places, you would never guess you were just a mile or less from the center of this idyllic, college town of 8,000. One of the most scenic sections of the trail starts just north of town at the parking area for Wright Park and follows the Otter Creek as it plunges ferociously through a narrow gorge. While mountain bikes are allowed on many sections of the trail, some are closed to two-wheeled traffic so check with first.


If you drive up Route 125 you will come to a series of yellow colonial buildings. The Breadloaf Campus of Middlebury College houses its famed writers’ workshop, as well as many other events each summer. But the mountains and trails surrounding the campus are part of the state’s largest wilderness area. Breadloaf Wilderness spans 25,237 acres along the spine of the Green Mountains from roughly Middlebury Gap to Lincoln Gap. Within this vast area you’ll find Robert Frost’s homestead (and an interpretive trail across Route 125) and, just adjacent, the Moosalamoo National Recreation Area. The most popular trails are around Mount Moosalamoo, Lana Falls and Silver

Lake. Keep in mind that access to the Rattlesnake Cliffs is closed from March through August to protect nesting peregrine falcons.


There are not too many places where you can ride a ridgeline with views of one lake to the West (Lake Dunmore and, in the distance, Lake Champlain) and another to the East (Silver Lake). But a few years back, the Vermont Youth Conservation Corps in conjunction with the Vermont Mountain Biking Association, cut a trail in the Moosalamoo National Recreation Area that starts at the Silver Lake campground, then snakes south along this ridge before it drops down in winding singletrack through

The Otter Creek, a favorite for fishing and paddling, spills through the heart of Middlebury. Photo by Angelo Lynn



In downtown Middlebury, in less than five miles, you can run past some of the best beverage producers in the state, including Lincoln Peak Vineyard, Woodchuck Cider’s tasting room, Stonecutter Distillers, Appalachian Gap Distillery, Otter Creek Brewing, Whistle Pig and Drop In brewers. Let someone else be the designated driver: The Middlebury Tasting Tour, organized by the Addison County Chamber offers seven stops and transportation for $65 (with 6 people). Or, get a friend to drive and go on your own.


Cutline. Photo courtesy Heading for the hills and trails of Moosalmoo, runners take off on the Infinitus 8K and 88K races. Photo by Angelo Lynn

the ferns and forests of Leicester Hollow for an 8.8 mile one-way ride. Stop for a dip in Silver Lake along the way or double back to your campsite. Other challenging mountain biking is on the Chipman Hill area of the TAM.

spring, you may want to stick with just riding Brandon Gap. Want a real challenge? Sign up for the Vermont Gran Fondo in June or September's Kelly Brush Century Ride.


Addison County has some of the bestknown trout streams in the state, including the New Haven, Otter Creek and Middlebury rivers, and spring is one of the best times to explore them. Head to the Middlebury Mountaineer shop, downtown, to pick up flies and local advice from the experts there or hire a guide through Green Mountain

With hike-to campsites tucked into pine groves just feet from the water, Silver Lake in the Moosalamoo National Recreation area is one of the best-kept primitive camping secrets in the state. Wake up and fly-fish for trout, use the campsite as a base to explore the Moosalamoo NRA and spend the evening by the campfire listening to loons call back and forth. The campsite is a half-mile hike from the Goshen trailhead. If you’re looking for something with more facilities, Branbury State Park (just below and west of Silver Lake), has campsite and trailer parking right on the shores of Lake Dunmore.


Adventures. The shop's website, www. also features periodic fishing reports.


The classic Vermont inn is alive and well in the Middlebury area. In fact, the inn Bob Newhart made famous in his 1980s TV show is now the Waybury Inn and as charming as ever. Start from there or, just up Route 125 at the renovated Chipman Inn and hike trails and forest roads to Blueberry Hill Inn in the Moosalamoo NRA, and on to Brandon. Wonderwalks. com has self-guided tours with various itineraries and will transport luggage.


Middlebury is a great starting point to ride across the rolling farmland of Addison County. For a beautiful 28mile loop head west on Route 125, then south on 22 to Shoreham and back via Routes 74 and 30. Another favorite: the gaps to the east. A 45-mile doublegap loop starts in East Middlebury and heads up Route 125, past the Breadloaf Campus and the Middlebury College Snow Bowl before crossing Middlebury Gap and returning via Routes 100 and 73 over Brandon Gap. However, with Route 125 under construction this


Fishermen flock to the whitewater of the Middlebury Falls, right in town. Photo by Trent Campbell

Though Middlebury is a full-on sports town, its cerebral side is more than welldeveloped. The Middlebury College Art Museum has extensive collections as well as rotating exhibits (coming May 27, photographer Paul Strand’s images of Vermont in the 1940s.) Edgewater Gallery showcases some of Vermont’s best contemporary artists. The Town Hall Theater puts on events such as the annual Opera Company of Middlebury production, which recruits top talent from around the country. It will perform Verdi’s Macbeth, June 3-11. Another don’t miss: the Vermont Folklife Center and, next door, the Henry Sheldon Museum of Vermont History. The latter will show Glenn Eame’s (founder of Burlington's Old Spokes Home) collection of vintage bicycles in "Pedaling Through History: 150 Years of the Bicycle" that opens June 21.



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[ C u s to m i z e d tota l K n e e R e p l a C e m e n t s ]

30 days after my knee surgery, I was doing a century bike ride! suzanne szeRmeR, WaRRen

Welcome to the 21st century community hospital. Welcome to Copley.

The most fun you’ll have working this hard:

Craftsbury High School XC Camps

suzanne does 8-10 century bike rides a year, and she swims and hikes. When her knee pain became unbearable, she called mansfield orthopaedics. two weeks after undergoing custom total knee replacement, suzanne was walking 4 miles a day. thirty days post-surgery, she did a seacoast Century Bike Ride. “the surgery changed my life. the total joint class before surgery really prepared me for what to expect, dr. Huber was wonderful, and my care at Copley was excellent.” Our orthopaedic specialists: Brian Aros, MD; Bryan Huber, MD; John Macy, MD; Joseph McLaughlin, MD; and Saul Trevino, MD.

to make an appointment with a mansfield orthopaedic specialist at Copley Hospital, call 802.888.8405

Jump start your XC season at any of our high school XC weeks in the perfect location for an XC camp. You’ll leave camp armed with information, workouts, drills and techniques to be a better harrier come fall - plus lots of new friends and fond memories! Find more information & sign up online!

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2016 Dates

Adult Camps May 13-15 August 5-7 September 30 - October 2 High School Camps July 8-10 July 28 - August 1

VTXC Running Camps 26 VTSPORTS.COM | MAY 2016


VS: So how did you end up in Vermont? LF: I was familiar with Vermont because my sister lived here but I came here for the Museum of Everyday Life.


VS: Seriously? LF: Seriously. The museum is in my dear friend Clare Dolan’s barn. I’ve known Clare for a long time and a few years ago, her house tragically burned to the ground. She came to stay with me in Mexico and convinced me to come to Glover to help her out. I’m a sculptor and a carpenter so I’ve been involved with the physical museum.

Age: 32 Lives in: Glover Family: Partner, Katherine Nook; cat, Mr. Maggio Occupation: Vermont Migrant Farm Worker Advocate Primary sport: Running


or someone who quit her college cross-country team because she didn’t enjoy competition, Leah Frost has come a long way. After only three years of running marathons she qualified to take part in the Olympic Trials in Los Angeles in mid February, 2016 and was the top female runner from Vermont at the Boston Marathon in April.

VS: What exactly is the Museum of Everyday Life? LF: There are two parts: the physical museum and the performances. Every year we have a different exhibit featuring an object of everyday life with philosophical, artistic and historical perspectives. When we featured the toothbrush, people sent in odd ones or made art out of them. Clare wrote a toothbrush meditation and someone came up with a dance which was taught to visitors. The museum has its goofy side, but also an element of seriousness.

VS: How exciting was it to take part in the Olympic Trials? LF: It was very exciting. Making it had been a goal of mine for a few years. When I won the Maine Marathon [Frost has won that race three times] I realized that if I turned on the heat I might be able to make it. I went into the race knowing I’d be nowhere near the front but I felt like I was rubbing elbows with the big kids. It was very cool to be able to go to the race but I never felt I was in their league.

VS: Speaking of goofy/serious, you’re known for a singlet you like to wear. LF: At the museum we like to buy T-shirts and cross out whatever message is on the front and replace it with ‘Museum of Everyday Life’. On the back of my running singlet it says ‘Smash the Patriarchy’. It’s a great everyday message.

VS: How did you train for the Olympic Trials? LF: I qualified in early December and I trained my butt off to prepare. I worked too hard and got injured and had a crappy race. I had developed a foot injury that is either a tendon problem or a stress fracture. The weather was quite a contrast from Vermont because I had been training in the cold after work and it was miserably hot in L.A.. It was also an ugly, exposed course although the fact that it was out and back meant you could see the front runners coming back, which was cool. VS: When did you start running marathons? LF: My first marathon was three years ago when I was 30. I had run the distance but never entered a race. I started running when I was 11 or

Vermont's top female at the Boston Marathon in April, Leah Frost is also a contender to watch for in the Vermont City Marathon at the end of the month. Photo courtesy Leah Frost

12 but I was just running for fun. In college at Wesleyan in Connecticut I was a walk-on on the cross-country team but I didn’t like competing so I quit. I had a lot of other interests and it was too time-consuming. Four years ago I was living in Mexico and another ex-pat convinced me to enter some local 5K and 10Ks. I met a lot of people through that and it became fun. I got into racing because I really liked the community of it and it got to be fun to try to improve my time.

that although I love running I didn’t mind taking a break from that intensive training. I might try to do even better at the Vermont City Marathon.

VS: What's your favorite race? LF: My favorite is the Mount Desert Island Marathon which I’ve done three times. It’s gorgeous and really well organized and a fun group of people.

VS: Tell us about your work with migrant education. LF: I’m the Northeast Kingdom Recruiter/Mentor for the Vermont Migrant Education Program and also a Health Promoter for the Bridges to Health Program, both of which are under the auspices of UVM Extension Services. We provide educational support services to eligible children and youth who relocate to Vermont independently or with their families in order to get seasonal or temporary employment in agriculture.

VS: You were the top Vermont woman at the Boston Marathon this year. Were you happy with your time there? LF: I did have big goals for Boston before the Olympic Trials but because of my injury I had to take a break from running. I was able to finish in 2:56:28 with some real consistency over the 5K stretches. I ended up 45th among women and 39th in my age group. I’ve been running so many races

VS: Did you learn Spanish in Switzerland where you grew up? LF: My parents were teachers and they took jobs in a small town called Montagnola, which is near Lugano. They did three stints there, including one when I was between the ages of 11 and 18 so I went to the public schools there. I grew up speaking Italian and when I lived in Mexico I thought I could get by with that, but I was wrong. That’s when I learned to speak Spanish.

VS: What other sports do you do? LF: I love hiking and cross-country skiing. I also like canoeing and playing badminton in the snow. VS: How do you find time to train? LF: I just make the time. If you get that bug to try to race and improve you just have to make the time—be it before, after or in between work. I’m lucky because I help coach the cross-country team at North Country Union High School. It gets me moving andhelps me remember how awesome running is. And the kids are inspiring! VS: What do you enjoy about running? LF: I like running with people but I also really like running by myself because I have my ‘alone head space’. Even when I was young I never felt like I was wasting my time when I ran. It’s sort of meditative. —Phyl Newbeck










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his cozy 1600-square-foot home built in 1989 features an open floor plan kitchen and living room with vaulted ceilings and plenty of natural light. Three bedrooms, large bathroom with jet tub, partially finished basement, concrete foundation, drilled well and newly designed leach field, baseboard heat with oil surrounded by the beautiful mountains of Morristown — all of which sits on two open acres with an old stone wall bordering part of the property, a sliding hill, gardens and out buildings. Listed below appraisal at $178,900. For more information and photos contact Zoe Bedell.

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Kingdom Marathon October 2, 2016 Doin’ the Dirt — Fly to Pie Run — Bike — Hike — 26.2, 17 or 13.1 Miles Relay Options — Special Youth and Family 13.1Mile Bike Hosted by Kingdom Games in partnership with Kingdom Trails, Craftsbury Outdoor Center, Old Stone House Museum, Northwoods Stewardship Center, Barton Area Chamber of Commerce, Lakeview Aviation, Jay Peak and Q Burke Mountain Resort

RUN IT – BIKE IT – BUT DO IT 13, 17 & 26.2 Mile Courses 13 Mile Youth Courses & Family Bike Rally

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RUNNING May 1 | The Sweetest Half, Middlebury Maple Run, Middlebury Middlebury's spring half marathon runs through the town and out scenic dirt roads. Finishers get maple syrup and a post-race party. 7 | Spring Into Health 5K, Townshend Run or walk to raise money for Grace Cottage Hospital. events. 7 | Lewis Covered Bridges 5K/10K and Half Marathon, Charlotte Race Vermont's half marathon runs through the scenic Charlotte countryside, along the Lewis Creek River and over two covered bridges.

RACE & EVENT GUIDE 7 | 7th Annual Adamant 20 Miler, Adamant This Central Vermont Runners event follows a scenic but hilly course. The race is designed to be a last long training run for the Vermont City Marathon and can be run in a relay. Benefits the Adamant Music School. 12-13 | 2016 Peak Ultra, Pittsfield Recreational to elite-level runners have the choice of running 15, 30, 50, 100, 200 or 500 miles on trails. 14 | The Road to the Pogue, Woodstock The Marsh-Billings-Rockefeller National Historical Park hosts a 6.1-mile run on carriage trails to the pond, “The Pogue,” and back. 14 | JIMMY Run, Georgia The Jimmy Messier Memorial Youth Center holds its fundraiser with mile, 5K, 10K and 13.1 mile distances. 14 | 4th Annual Green Street School Tulip Trot, Brattleboro The Green Street School host its annual springtime 5K run on local trails and roads around Brattleboro. 15 | Sleepy Hollow Mountain Race, Huntington Sleepy Hollow Ski and Bike Center hosts a hilly, muddy 10K on single track and mowed trails.

21 | Dandelion Run, Derby Kingdom Games' annual half marathon and 10K passes the dandelion fields of Morgan, Holland and Derby and features live bluegrass and folk music along the dirt roads. 28 | Infinitus, Goshen The Endurance Society hosts a series of cross-country races with 8K, 88K, 888K marathon, 48-hour, and 72-hour distances and times. 29 | Vermont City Marathon, Burlington, Burlington RunVermont's annual marathon goes through downtown, finishing in Waterfront Park. This year features a slight course change.

June 4 | West River Trail Run, Londonderry An 11-mile run on dirt roads from Londonderry Depot to Jamaica State park benefits local youth programs. www.

as it covers a beautiful point-to-point course through the Woodstock region. www. 11 – 12 | Green Mountain Relay, Jeffersonville Teams of seven to 12 runners exchange relays for 200 miles from Jeffersonville to Bennington on Route 100. www. 11 | Fight for Air Climb: Bennington Battle Monument, Bennington Runners take to the stairs up the Battlefield Monument while raising funds for research, and programs to help people affected by lung disease. 11 | 39th Annual Capital City Stampede 10K, Montpelier Runners race a flat and fast out-and-back course on half-paved, half dirt roads. Course is USATF-certified. 12 | Equinox Trail Race 5K & 10K, Charlotte The Green Mountain Athletic Association hosts a pair of runs on trails through fields, single track and old roads.

4 | Colchester Causeway 5K/15K, Colchester Choose either a 5K or 15K. The race begins at Airport Park and follows a gravel trail out the historic Causeway before returning to the finish.

18 | 9th Annual Run For Empowerment, Burlington Run 10K, 5K or walk a mile along the waterfront while raising funds for Women Helping Battered Women.

6 | Covered Bridges Half Marathon, Pomfret Though it’s sold out for this year, come watch one of the state’s most popular races

19 | Worcester 4 Mile Challenge, Worcester Central Vermont Runners's out-and-back race on dirt roads.


Sports Medicine all the time!

Jumping into training too quickly after a sedentary winter can cause injuries. If spring fever has you hurting, we’re here to help.

Tour of the Valleys Saturday May 21st at 11AM

Our providers understand your drive to get back to the sports you love. Call today to schedule an appointment!

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(802) 763-8000 | 12 Shippee Lane, Sharon, VT

49 Brickyard Lane, Putney Vermont





RACE & EVENT GUIDE RUNNING cont. 24 | Sine Nomine, Vt. The Endurance Society's secretive endurance challenge will be held in a rural location disclosed only to the entrants. 24 – 26 | Coyote Scramble Trail Runs, East Burke Kingdom Trails hosts three days of trail runs with suggested distances for each day. Post-run activities include bowling and live music. 26 | Paul Mailman 10-Miler, Montpelier The longest continually-held road race in central Vermont starts and finishes near Montpelier High School as part of the Central Vermont Runners and Onion River Sports Race Series.

July 4 | Harry Corrow Freedom Run, Newport Kingdom Games hosts a 10-mile, 10K, 5K and 1-mile run on the Newport-Derby bike path and the Memphremagog Ski Touring Foundation Trails. 4 | Clarence DeMar Road Race, South Hero The Green Mountain Athletic Association hosts a 5K on paved surface and flat out and back on South Street. 10 | 2016 Trail Race Series at Smugglers’ Notch, Jeffersonville Smugglers’ Notch Resort hosts 4K, 8K and

fun races on trails around the resort. Event repeats August 19. 10 | Stowe 8-Mile/5K, Stowe, Vt. Stowe's classic 8-mile road race (and twoperson relay) and a 10 | Mad Marathon, Mad Half and Relays, Waitsfield A weekend of races on dirt roads with tough climbs, accompanied by views of the Green Mountains. 16 | Goshen Gallop, Goshen The Blueberry Hill Inn hosts a 5K and a 10K trail race in the Moosalamoo National Recreation Area, billed as the “toughest 10K in the East.” 16-18 Vermont 100 Endurance Race, West Windsor This 100-mile ultra-marathon held at Silver Hill Meadow is one of four 100-mile races in the Grand Slam of ultra-running. www. 18 | NH-VT Covered Bridge Half Marathon, Colebrook, N.H. A beautiful, mostly flat, loop course starts and finishes in Colebrook NH and includes 7 miles in northern Vermont along the Connecticut River. Race features bluegrass music on the course and free massages for runners. 23 | 38th Annual Bear Swamp Run, Middlesex A 5.7-mile loop on mostly dirt roads climbs 450 feet in the first 3 miles, and then gradually descends. 30 | Round Church Women’s Run, Richmond Runners head to Richmond for a 5K and 10K, both out and back on Cochran Road. The courses are all paved with a few rolling hills.

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14 – 15 | Victory Hill Enduro – 2016 Eastern States Cup, Victory Enduro mountain bikers race at Kingdom Trails in amateur and pro categories. Part of the Eastern States Cup Enduro circuit. 15 | Dirty Road-A-Coaster Challenge, Hartland Expert and amateur cyclists ride the gravel roads of central Vermont on a 62-mile loop. A 32-mile course is also available for the beginner class. 15 | Millstone Grind XC MTB & MTB Marathon, Websterville The trails on the Millstone network in Barre host beginner, expert, pro and marathon mountain bike races with 6, 12, 18 and 24mile routes on mostly singletrack trails. 21 | Richard’s Ride, Richmond First annual ride hosted by the Richard Tom Foundation. Ride options include a 4.4 mile Children’s Ride (easy road or mountain bike routes) free for children, challenging mountain bike trails, a 17-mile road ride for families, a 30-mile road loop, and a challenging 70-mile road loop. All rides will be staged from the Cochran Ski Area. www. 27 – 29 | KSC Bike Swap, Kilington The Killington Ski Club hosts a weekendlong bike swap with a variety of used road and mountain bikes for sale, along with equipment. 28 – 30 | Killington Stage Race, Killington Road cyclists tackle courses 11, 110, 128, 146 and 160 miles long through the hills and roads of Central Vermont in this USA Cycling-certified event.

June 3-5 | Wilmington Whiteface Bike Fest, Wilmington, N.Y. The 7th Annual Bike Fest features the Whiteface Mountain Uphill Bike Race on Saturday and the WW 100K Mountain Bike Race (a Leadville 100 Qualifier) on Sunday. Enjoy live music, vendors, beach party, Jump Jam Stunt Show, Best Calves Contest and more. 4 | Vermont Gran Fondo, Middlebury, Vermont Gran Fondo is a non-competitive ride with challenging climbs across the Appalachian, Moretown Mountain, Roxbury and Lincoln Gaps. Distances include the Gran Fondo: 105 miles, 10,000+ feet of climbing (four gaps); Medio Fondo: 64 miles, 6,800 feet of climbing (Lincoln & App gaps); and Piccolo Fondo: 43 miles. 5 | Lund Center’s 8th Annual Ride for Children, Burlington A day of distance road rides to raise funds for the Lund Center includes 50, 33, and 16 mile rides, followed by family-friendly activities. 5 | Tour De Heifer, Brattleboro This challenging dirt road cycling event features 15, 30 and 60-mile routes all with significant elevation. The less challenging, but still hilly, 15-mile country ride has paved hills and a scenic riverside dirt road section. 8 – 12 | Tour De Kingdom, Newport Four days of rides through the roads of the Northeast Kingdom and northern New Hampshire, totaling 440 miles and 25,000 feet of climbing. 11 | Moose Loop Century, East Burke A timed century on Routes 114 and 102 in the Northeast Kingdom with light traffic and sweeping views. Part of the 5-day Tour De Kingdom.

10- 12 | Bikes, Bevs and Beats Festival, Stowe The Stowe Mountain Bike Club hosts a weekend-long bike festival celebrating mountain bike culture in the Stowe area with group rides, clinics, live music and beer. 11 | 2016 Champ Ride For HIV Prevention, Burlington The Vermont Center for AIDS Resources, Education, & Services hosts rides 17, 32, 67, and 100 miles around Chittenden County. 11 | The Vermont Epic, Ludlow, Vt, Bedford, Mass. Cyclists gather for a series of events. The 70mile Vermont Monster is a gravel grinder with 9,000 feet of climbing. The Battlefield to Vermont ride is 134.3 miles with 8,101 feet of climbing as it travels from Bedford, Mass. to Okemo. Rides are also held on 20or 40-mile routes. 17 – 19 | NEMBAFest at Kingdom Trails, East Burke New England Mountain Bike Association's annual festival weekend includes demos, live music, competitions and exhibitions. 18 | Route 100/200 Miles, Derby The 100/200 is a one-day road ride from the Canadian border to the Massachusetts state line on Route 100, one of Vermont’s most scenic highways. 18 | Switchback Bike for the Lake, North Hero Ride loops 100, 80, 60 and 30 miles on the shores of Lake Champlain to raise funds for Friends of Northern Lake Champlain. 25 | RAS Adventure Ride and 5K Run, Peru Cyclists and runners gather for the second event to support of RASopathies research Routes are on Class IV dirt roads. Post-ride party to follow at the JJ Hapgood General Store. 25 | 6th Annual Long Trail Century Ride to Benefit Vermont Adaptive, Bridgewater Corners The Long Trail Century Ride returns with 100-, 60-, 20- mile and Family Friendly/Adaptive 5K routes followed by a festival in the afternoon with BBQ, live music, farmers market and more. www.

26 | Central Vermont Cycling Tour, Montpelier Cross Vermont Trail Association hosts 15-, 30-, or 60-mile fundraising rides on scenic country roads.


3 | Montpelier Mile, Montpelier Onion River Sports hosts a flat and fast one-mile road race through Montpelier.

8 – 9 | Prouty Ultimate, Hanover, N.H. The Prouty Ultimate is two days of 100mile “century” road bike rides supporting patient services and cancer research at the Norris Cotton Cancer Center in Lebanon, N.H. Friday’s ride is from Manchester to Hanover, Saturday’s ride is a loop starting in Hanover, N.H. 9 | Raid Lamoille, Stowe Ride approximately 100K (60+ miles) on mostly gravel roads through the stunning Vermont countryside. The route will include nearly 6,000 feet of climbing. A 50K option is also available. 17 | Farm To Fork Fondo, Pittsfield Cyclists pick one of four fondo rides with stops at local farms: a 103-mile gran fondo, a 74-mile medio fondo and a 40-mile piccolo fondo. 22 – 24 | Vermont Mountain Bike Fest, Warren, The Vermont Mountain Bike Association hosts its annual festival at Sugarbush’s Mount Ellen area. The weekend includes riding all over the Mad River Valley, Perry Hill and Green Mountain Trails. Blueberry Lake will host easier rides. 30 | The Millstone Relay and 8-Hour MTB Relay, Websterville, Vt. Individuals and teams of two and three compete for the most laps in an eight-hour period on an established course on the Millstone Trails.

August 13 Harpoon Point to Point, Windsor Gather at the Harpoon Brewery in West Windsor for a day of riding and fundraising for the Vermont Food Bank. Ride 25, 50 or 100 miles on dirt and paved roads or mountain bike on 20 miles of the Sport Trails of the Ascutney Basin. www.

WATERSPORTS May 7 | Fiddlehead Slalom, Montpelier Paddlers race canoes on a slalom course on Class II rapids in the Winooski River. Practice runs will be held on Saturday, with finals on Sunday. fiddlehead-slalom/

June 4 | Deerfield River Festival, Deerfield, Mass. American Whitewater and Zoar Outdoor join forces to celebrate the Deerfield River with a full weekend of outdoor activities to raise funds for American Whitewater. 7 | Dragon Boat Bootcamp and Try-It Tuesdays, Burlington Malia Paddling and Dragon Boat Racing Club hosts free Tuesday evening dragon boat paddles. Event repeats Tuesdays until July 26.

10-11 | Paddlers Freshet Fest, Saranac Lake, N.Y. A rendezvous for long-distance kayakers and canoeist—as well as anyone curious about what it takes to paddle the 740mile Northern Forest Canoe Trail. www. 18 | Lake Memphremagog Swim, Newport Kingdom Games hosts 2-, 4- and 6-mile swims in Lake Memphremagog—all qualifiers for other open water swims. Event repeats June 25.

July 30 | Kayak Kingdom Swim, Newport Kayakers are paired with swimmers on the 3, 6, 10 and 15-mile courses of the Kingdom Swim. The event provides dinner and lodging the night before for volunteer kayakers, and picnic lunch following the swim, plus a $50 stipend ($65 if you bring your own kayak).

TRIATHLON & OBSTACLE RACES May 6 – 8 | Jill’s Folly, Benson Individuals or teams of three attempt to complete 100 or 50 miles on Shale Hill’s 10K course with over 65 obstacles. Race is capped at 48 hours. 15 Stowe Triathlon, Stowe Compete in a 500-meter pool swim, 14-mile bike ride and a 5K run through the Stowe area. 29 | Saratoga Springs Duathlon, Saratoga Springs, N.Y. This annual race starting at the Saratoga Casino combines a 10K run and 30K bike. Race as one, two or three-person team.

June 18 | Vermont Sun Triathlon, Salisbury Vermont Sun annual triathlon sprint series is 600-yard swim, a 14-mile bike ride and a 3.1-mile run on the shores of Lake Dunmore. Event repeats on July 17 and August 14. 18 | Lake Dunmore Triathlon, Salisbury Vermont Sun’s Olympic distance triathlon includes a .9-mile swim, 28-mile bike ride and a 6.2-mile run. Event repeats on August 14. 25 | Missisquoi Paddle & Pedal Race, Richford The Missisquoi Paddle & Pedal Race combines 6.5 miles of flatwater paddling and 4.5 miles of cycling back on a rail trail. Kayak and canoe racers are welcome. www.

July 16 | Tri-Obstaclon, Benson Racers attempt a 7K bike ride, a 300-yard swim and the 10K on Shale Hill’s obstacle course race. 17 | 24 Hours of Shale Hell, Benson Individuals or teams attempt to complete laps over a 24-hour period on a 10K obstacle course with over 65 obstacles. www. 23 | Willoughby Triathlon, Westmore Kingdom Games hosts a 13-mile bike on logging roads on Bartlett Mountain, followed by a 1.2-mile swim from South Beach to Devil’s Rock and back. The event finishes with a 2.6-mile trail run to the summit of Mount Pisgah. www. 31 | 32nd Annual Colchester Triathlon, Colchester The Colchester Parks and Rec Department hosts a 500-meter swim (or a 1.5-mile kayak), 12-mile bike ride and 3-mile run, starting and finishing at Bayside Park in Colchester.

LOOKING AHEAD July 16-30 | WMS Climbing Camp, Bethlehem, N.H. The White Mountain School’s Climbing Camp for 12- to 16-year olds provides a safe and challenging experience for beginner and advanced climbers. Learn gear placement, climb legendary multi-pitch routes, and gain an understanding of safe practices at Cannon, Rumney, Cathedral and Whitehorse. www.whitemountain. org/climbingcamp July 24 -29 | Green Mountain Running Camp, Meriden, N.H. Runners of all levels are invited to a weeklong residential camp with specialized instruction for cross-country runners at Kimball Union Academy. www. August 27 | ADK 80K, Lake Placid, N.Y. The 4th annual ADK 80K Race Weekend consists of a 80K/50K trail run and relay on Saturday August 27th and a 80K/40K mountain bike races on Sunday August 28th. Both races will be held on the same 20K loop on the 1980 Olympic trails xc ski trails of Mt. Van Hoevenberg. www.




ike Shops around VT sponsored content


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45 Bridge street Morrisville, VT 877-815-9178 Hours: Mon-Fri 9am-5:30pm sat 9am-3pm, Closed sunday

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35 Portland street Morrisville, VT 802-888-6557 Hours: Mon-Fri 9am-6pm sat 8:30am-5pm, sun 10am-4pm North Central Vermont’s Trek and Giant Dealer. With over 200 new and used bikes PPS has a bike for everyone. Service and rentals too!





439 Route 114 East Burke, VT 802-626-3215 Hours: 9am-6pm everyday We are the original home to Kingdom Trails. Located in the heart of town, we pride ourselves in expert knowledge while providing friendly customer service. A full service shop awaits you and your repair needs. We have over 75 rentals bikes with an enormous selection of clothing, parts and accessories.

EARL’s CYCLERY & FITNEss 2500 Williston Road s. Burlington, VT 802-864-9197 Hours: Mon-Fri 10am-7pm sat 10am-6pm, sun 11am-5pm


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activities and gear the Village Sport Shop has helped customers, locals and visitors alike enjoy the outdoors.

511 Broad street Lyndonville, VT 802-626-8448 Hours: Mon-Fri 8:30am-6pm sat 8am-5pm, sun 9:30am-5pm For 35 years, the Village Sport Shop has been a destination for sports enthusiasts of all ages and abilities to find quality, competitively priced sporting goods. Covering a wide variety of

Earl’s has Vermont’s largest selection of mountain, road, hybrid, and kids’ bikes, clothing and accessories, helmets, shoes, and car racks. Plus an extensive women’s department, a full service department with a wide assortment of parts and tools on hand, ample parking, and a test ride trail!



85 Main street Burlington, VT 802-658-3313 Hours: Mon-Fri 10am-7pm sat 10am-7pm, sun 11am-5pm Locally owned since 1969, Skirack provides gear, clothing, expert fitting and accessories for all cyclists, with full service tuning and complete bike suspension service on most forks and rear shocks. Designated one of America’s Best Bike Shops, Skirack is blocks from Lake Champlain. Open 8am Mon-Sat for bike service, car racks and rentals.



37 Church street Burlington, VT 802-860-0190 Hours: Mon-Thurs 10am- 8pm Fri-sat 10am- 9pm, sun 10am-6pm New last year, but already becoming a staple service at Outdoor Gear Exchange, is a fully equipped bike repair shop. Whether you’ve got a flat or need a custom bike built from the ground up - these guys got your back! Of course, OGE also carries an extensive collection of bikes, apparel and accessories.



100 Main street Burlington, VT 802-863-3832 Hours: 7 days a week Mon-sat 10am-6pm, sun 12pm-5pm



322 N. Winooski Ave Burlington, VT 802-863-4475 Hours: 7 days a week Mon-sat 10am-6pm, sun 12pm-6pm Old Spokes Home offers VT’s best selection of professionally refurbished used bikes and new bikes for touring, bike packing, commuting, fat biking, and simply getting around. Named one of the country’s best bike shops by Outside Online for it’s “plain-talk advice and no-nonsense service.” A non-profit as of January 2015, OSH uses 100% of its revenue to run programs creating access to bikes in the community. And don’t miss their famous antique bicycle museum!



24 Bridge street Richmond, VT 802-434-4876

Hours: Mon-sat 10:30am-6:30pm Closed sundays Belgen Cycles offers custom and stock bicycles supported by 38 years of hands-on experience. Focused on the right bike for you covering the spectrum from road to ‘cross and mountain to fat with selections from Salsa, Xprezo, Moots, Parlee, Litespeed, Lynskey and Soma. Full service maintenance and repair as well as fitting solutions. In business as Village Bicycle in Richmond for 18 years.



46 s. Main street Waterbury, VT 802-882-8595 Hours: 7 days a week Mon-Thur 10am-6pm Fri & sat 9am-7pm, sun 10am-4pm WBS sells Trek and Giant bikes of every flavor from high end mountain bikes to kids, hybrids and cross bikes. Our service techs are among the best in northern VT. We also rent and Demo from our downtown location right near the Perry Hill Trails.



20 Langdon street Montpelier, VT 802-229-9409 Hours: Mon-Thur 9am-6pm Fri 9am-8pm, sat 9am-5pm, sun 11am-4pm Whether you’re a cycling pro, a casual commuter, or a novice rider, we’ve got the perfect bicycle for all of your adventures — and the friendly, knowledgeable staff to help you find it. We are a fullservice bike shop staffed by experts committed to helping you keep your bike at top performance. We can diagnose and repair problems on any bicycle, whether you’re looking for a basic tune-up, or complicated and extensive maintenance and repairs. We also pack and ship bikes anywhere in the country.



74 Main street Middlebury, VT 802-388-6666 Hours: Mon -Thur 9:30am-5:30pm year round, Fri 9:30am-8pm yearround, sat 9:30-5:30 year-round, sun 1-4pm May - september and for Christmas shopping Take advantage of the most advanced and courteous service in our region, including a quick turn-around in our service shop downstairs. Upstairs in the sales room, we offer the best in new and used road, mountain, lifestyle, and children’s bikes and new gear. We carry brands that offer superior products that balance innovation and performance with reliability and value. Formerly the Bike Center.



105 N. Main street Rochester, VT 800-767-7882 Hours: 7 days a week, 10am-6pm Located in the heart of the Green Mountains, we are surrounded by terrain that calls to mountain and road bikers alike. Whether you ride twisting trails or back to back gaps, we service, sell, and rent all styles of bicycles, featuring Kona, Jamis, Juliana, Raleigh, Santa Cruz, Transition, and Hinderyckx bikes - hand crafted by our own Rochester boy Zak Hinderyckx. So STOP READING and RIDE YOUR BIKE!



25 Depot Ave. Windsor, VT 802-674-6742 Hours: Tue-Fri 10-6, sat 9-5 Closed sun & Mon



99 Bonet street Manchester, VT 802-362-2734



18.5 Mascoma street Lebanon, NH 603-448-5400 Hours: 7 days a week 9:30am-5:30pm Hours: Mon-Fri 10am-5:30pm sat 9am-3pm, Closed sundays

Full selection of men and women’s clothing. Rentals available. Great back roads. Road rides Thursdays at 6pm, Beginner Rides Fridays at 6pm.

The areas 4-season Mountain Bike Headquarters. Locally owned and located 1.1 miles from the entrance to the Boston Lot trail system, the crown jewel of the Upper Valley. We are a shop run by passionate riders and we carry Rocky Mountain, Salsa and Raleigh bikes. We service all bikes and specialize in mountain bike suspension service and setup. Come join us for one of our Tuesday or Thursday night group rides at 6 PM.



49 Brickyard Lane Putney, VT 802-387-5718 Hours: Mon-sat, 10am-6pm Closed sundays Since 1971, the West Hill Shop has been a low-key, friendly source for bikes ‘n gear, service and rare wisdoms. We are known regionally as the go-to place for problemsolving technicians. Our bike fitters specialize in comfort without sacrificing efficiency. Recently, we’ve focused on stocking gravel road bikes, with awesome dirt road riding right out our door. Our annual (and infamous) cyclocross race has been described as “the Providence race in Carhartts.” Come join us for one of our adventurous rides!



28 Cottage street Littleton, NH 603-444-3437



20 Hanover street Lebanon, NH 603-448-3522 Hours: Mon-Fri 9am-6pm sat 9am-5pm, Closed sundays The Upper Valley’s bike shop since 1964. We carry road bikes, mountain bikes and kids bikes from specialty brands including Trek, Specialized and Colnago. Featuring a full service department offering bike fitting, bike rentals and a kids’ trade-in, trade-up program.



2733 Main street Lake Placid, VT 518-523-3764 Hours: Mon-Fri 10am-7pm sat 9am-5pm, sun 11am-4pm Hours: Mon-sat, 9am-6pm sun 9am-5pm

Since 1981 Littleton Bike & Fitness has been helping north country folks enjoy the outdoors. We have a full service repair shop with very experienced mechanics and a wide selection of bikes from Specialized and Cannondale as well as customs from Seven, Co-Motion, and Waterford. We also love and sell SUPs from Body Glove and Focus and are certified instructors for paddleboarding, road cycling and mountain biking.

Lake Placid’s source for bicycling and outdoor gear since 1983! We also specialize in rock climbing, hiking, paddle sports, fly fishing and car racks. Road bike coaching rides and professional bike fitting, too. We also offer road and gravel cycling tours, and other schools and camps for all ages and abilities and demos for Salsa adventure by bike, Surly, Giant and Scott bicycles — get off the pavement and on the gravel!




y husband loves running hills. He’s spent pretty much every summer of his life running mountains either here in Vermont or in Colorado. He took his three daughters up Long’s Peak (elev. 14,259 feet) when they were as young as 7. His idea of fun is a one-day sprint up Wyoming’s Grand Teton and back. Me? Not so much. If he’s a mountain goat, I’m a turtle. I move slowly, steadily and, usually, as if I’m carrying my house on my back. When I moved to Vermont from coastal Connecticut 15 years ago, I thought that would change. The summer before making the move, I was training for my first distance event, the Lake Placid Ironman. I was looking forward to the 112-mile bike ride—my strength. I was a decent swimmer so 2.5 miles—two laps around Mirror Lake—seemed doable. But running a marathon after that? On hills? That part I dreaded. Each weekend I spent in Vermont, I tried to run something steeper than an I-95 on-ramp. In Waterbury Center there was the Ripley Ripple, a loop that ascended mile after mile with five short steep sections. I’d try to sprint as far as I could up Stowe’s Pinnacle trail or Charlotte’s Mt. Philo road. As I attacked hills one by one, I stopped looking at my watch and instead would study every little contour of the landscape. My goal was no longer to reach a certain speed per mile or complete the route in a certain time. It was simply to make it up that damn hill without walking. I’d distract myself by staring at the trees and the sky, anything to not look at the pavement or trail rising ahead. There were waypoints I’d mark off. “Run to the tree with the signpost, then you can walk,” I’d say to myself. Or, “Just make it over the next little knoll and you’ll be there.” With these goals ahead of me, I’d charge the incline like a general, fists pumping, heart pounding, legs burning and gasping as I reached the top. Each little rise made without breaking stride became a small victory. I realized for the first time in my life that I wasn’t racing time, I wasn’t racing anyone else, I wasn’t racing at all: I was just simply pushing myself.



No longer would I think about the entire 8- or 10- or 17-mile training runs I had to do. Instead, I’d just focus on the hills along the way. Gradually, the hills got easier and as they did, I’d take new routes, trying for steeper or longer inclines. My times didn’t improve much, but my attitude did. At work, a project that once felt like an insurmountable marathon

became a series of hills. A deadline was the equivalent of “That tree with the sign post.” I stopped comparing myself with my training partners. I stopped worrying about where I stood in the larger race of life. Three weeks before the Ironman I was riding in a triathlon when a car pulled out of a driveway. It didn’t see me. I veered away sharply and crashed It was not a bad crash, but as I stood up

I’d say to myself. “Just make it over the next little knoll and you’ll be there.” With these goals ahead of me, I’d charge the incline like a general, fists pumping, heart pounding, legs burning and gasping as I reached the top.

and felt my shoulder I knew what the doctor and X rays would later confirm: I had broken a collarbone and torn my rotator cuff. Racing Lake Placid would be out of the question. The Ironman I’d been training a year for was suddenly taken away. I was crushed. But I was also determined not to lose the strength I’d been building. I rode a stationary bike. I did sit ups. I walked the hills I once ran. Two weeks before the race, I did a short bike ride. Wearing a brace on my shoulder, I found I could steer well enough. A week before the race, again wearing the brace, I ran six miles. Two days before the race, I swam one lap around Mirror Lake, using the onearm training stroke my Masters swim coach had taught us. The morning of the race, more than 1800 people were lined up at the start. I watched them go off and then waded into the churning waters behind them. The leaders flew by me on the second lap. When I got to the transition area, it was easy to find my bike: there were only six left. I rode alone for the first few miles then caught up to a cyclist. My heart started to pump as I passed him, that old competitive spirit kicking in. When I realized he was in his seventies, I laughed at myself, gave him a smile and a thumbs up and rode on. For the first time in a race, I was riding in the very back of the pack. There were plenty of people suffering, some overweight, some older, some just simply not prepared. They didn’t care. They were not out there to win but just to finish. I relaxed, slowed down and began to truly enjoy the race. As I started the run, that feeling didn’t subside. After three weeks off, it felt good to stretch my legs again and to appreciate the simple fact that I could use them. I ran slowly and steadily at my own turtle pace. I looked around at the landscape, I smiled and talked with other runners and when it came to the toughest hills, I broke them down one by one into sections, ran as far as I could and then walked. And that was ok. I finished. Lisa Lynn is a former triathlete who now runs at an even slower turtle’s pace.

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