F R E E
EVENTS CALENDAR Powered by
TA B L E O F C O N T E N T S
SUMMER 2010 EVENTS
St. Luke’s Lehigh Valley Half Marathon
America’s Most Beautiful Bike Ride Lake Tahoe, NV June 6, 2010
D E PA RT M E N T S
12 18PSYCHE OF A CHAMPION
Photo by Anthony Skorochod
Allentown, PA April 25, 2010
6Trail Mix 8 Letter From The Editor
Rock ‘n’ Roll San Diego Marathon & ½™ to Benefit The Leukemia & Lymphoma Society
Lake Placid Marathon & Half Lake Placid, NY June 13, 2010
12 Training 24 Food & Nutrition 26 Calendar of Events Powered by:
30 Faces in the Races
F E AT U R E S
REGIONAL TRI TRAINING TIPS
HOLIDAY SWAG GUIDE
16 Regional Tri Training Tips Make the most of your training with these regional pointers. 18 Staffer’s Holiday Guide Hot products for this hoilday season.
Philadelphia Insurance Triathlon™ Philadelphia, PA June 26 & 27, 2010
610.238.0360 x 226 teamintraining.org/epa 4
Cover photo by Bill Hauser
LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Photo by Bill Hauser
San Diego, CA June 6, 2010
10 Tyler’s Journal
Storck Bicycles Makes One Univest GP Cyclosportif Entrant the Luckiest Man Alive
Wheels For Wells “It was something I was not prepared to see,” Christopher Carr told us, referring to the level of poverty during his trip to Timbuktu in April. Chris has worked with Compassion-Corps in Glen Mills, PA for sometime and has once again tapped into something real. The goal? Raise $200,000 in order to install water wells in North Africa that will provide clean drinking water to over 40,000 people. From June 27th through August 6th of 2010, Wheels For Wells riders will journey from Long Beach, CA to Ocean City, NJ before ending with a “Cycle For Africa” open ride and beach celebration on August 7th. The last week of this epic journey will take riders directly through Philadelphia, and there are numerous ways you can get involved. First and foremost, Wheels For Wells needs riders like you to join in for a portion of their journey across the country or for the celebratory ride on August 7th. Second, and with all events with great intentions, they need volunteers to donate their time and resources. Lastly, Chris is taking this message to the social media generation on the 5th of every month and wants your help in reaching millions. To find out how to help, follow Wheels For Wells on Twitter @WheelsForWells or check out there website today, www.wheelsforwells.org
A Public “Thank You” To Philly’s Finest No doubt that the recent SEPTA strike was a burden on us all, but in the midst of it all one group emerged in tremendous light. For the entire week there was a policeman in a squad car at every intersection, from the bottom of the Ben Franklin Parkway to the Ridge Avenue split near Manayunk. During the 'Walk' signal, they were escorting walkers, runners and riders across the intersection safely. During the regular flow of traffic, officers were sitting on the corner with their lights spinning - a blunt reminder to drivers that the road was shared. To this we say to the police force of Philadelphia: Thank you. Thank you for understanding the safety of commuters and the inherent danger that an influx of drivers on Kelly Drive poses. Thank you for going above and beyond to escort us across the intersection, it did not go unnoticed to all of us who commute to work everyday. Please continue this support, and let this be the first of many thank you’s we offer for your overwhelming concern.
6 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Photo by Michelle May
As a part of the 2009 Univest Grand Prix, Storck Bicycles graciously agreed to raffle off one of their high-end carbon fiber frames to a lucky entrant in the event’s Cyclosportif. We are happy to report that Greg Tinkham, 38, of Plymouth Meeting has been given the title of “Luckiest Cyclist Ever”. Tinkham, who participated in the 100K route this year said, “I thought it was some kind of cruel joke, then I was contact by Bob Aceto of Storck and realized this was for real. I am still in shock.” Thanks to Storck and The Univest Grand Prix, Greg is now riding a beautiful new C1.1 frameset during the five thousand miles he covers every year. His luck is not completely unwarranted however; Greg himself is no slouch on the bike and commutes often from his home to his job in Valley Forge National Park, even during the winter months. Congratulations to Greg and we look forward to seeing him front and center next year at the 2010 Univest GP Cyclosportif on that beautiful Storck www.storckbicycle.com/usa/.
L E T T E R F RO M T H E E D I TO R
LET’S DO IT AGAIN, BUT EVEN BETTER.
Matt Reece, Publisher/Editor
I blinked and almost another year has gone by. As most other businesses do, we are assessing how the year went, what we could have done differently or better, and what we did well. Just a few of our highlights for the year were working with the Pro Cycling Tour and helping to promote the TD Bank Philadelphia International Championships, such a key event for both cycling and the region. Also, we had a great time working with the Univest Grand Prix and Cyclosportif. If you are looking for a fun European style race be sure and come out and visit us next year, or even better, take part in the Cyclosportif and ride the course. Besides these events, we were out all year long at area runs, triathlons and other cycling events. We also have continued to improve our content by listening to what our readers want and bringing on editors well versed in their active sport of choice. We are pleased to announce our newest Running Editor, Jen Miller, an amazing writer who is very active in the community. Plus, she joins our Swimming and Ocean Sports Editor Bruckner Chase, as our eyes and ears in Jersey. The other huge improvement, that you have to check out if you haven’t already, is our massively overhauled website that we relaunched at the beginning of November. The new site is updated daily, filled with great content, videos and blogs. Liberty Sports Magazine and www.libertysportsmag.com are now the go to sources in the region for all things active sports. We are making plans for 2010 and it is shaping up to be an even bigger year for us. We will again have guides to the TD Bank Philadelphia International Championships, the Univest Grand Prix and hopefully a couple more that you will have to stay tuned for. New for 2010, we are the Official Media Sponsor of Piranha Sports. Piranha puts on a large number of triathlons throughout the region and we are excited about the partnership. You will see us at all Piranha Tri’s and beyond that, we will be at events every weekend this next year. So come say hi, tell us how we’re doing, and we might just have a little something for you from one of our advertisers. We’ll see you out there, Matt Reece
STORM THE TS STREE THIS N. SEASO ProGrid Hurricane 11
Center City 1608 Walnut Street, Philadelphia Suburban Square 51 St. George’s Road, Ardmore 8 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
PUBLISHER/EDITOR Matt Reece email@example.com
ASSOCIATE PUBLISHER Dan Lavelle firstname.lastname@example.org
CYCLING EDITOR Drew Eckstein email@example.com
MULTI-SPORT EDITOR Stephen Brown firstname.lastname@example.org
RUNNING EDITOR Jen A. Miller email@example.com
SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase firstname.lastname@example.org
CREATIVE Brian Soroka, Creative & Layout Director email@example.com
ADVERTISING firstname.lastname@example.org email@example.com
EVENT LISTINGS firstname.lastname@example.org
STAFF PHOTOGRAPHERS Todd Leister, MLKimages, Michelle May, Anthony Skorochod, Dennis Smith, Todd Wiley Sports
CONTRIBUTORS Joanna K. Chodorowska, Bill Hauser, Scott Henrickson, Maya Hunnewell, Mond Photography, Dr. Kathryn Wilder, Tyler Wren
LSM omissions and corrections: The staff of Liberty Sports Magazine would like to apologize for any misquotes, misrepresentations, and general mistakes which we may have overlooked.
Liberty Sports Magazine 4047 Cresson Street, 2R Philadelphia, PA 19127 t. 215.508.0736 f. 215.508.1820 www.libertysportsmag.com Owned and Powered by
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 9
TYLER’S JOURNAL By Tyler Wren
Towards the end of the off-season, my mind often drifts in two directions. I start to miss the travel that the professional cycling lifestyle affords, recalling all the beautiful and exotic places my bike has taken me. And as my bike, just shy of its one-year birthday, starts to slowly decay, I miss my team mechanics! Cycling has taken me around the world, and I wanted to share some of my favorite rides in case you are looking for a cycling excursion. My favorite climb is Mt. Haleakala on the island of Maui in Hawaii. Look into the history of the islands and their volcanic mountain ranges, which are the largest mountains in the world, before you ride this behemoth. I started my rides in Paia by the ocean, and the climb from there is about 50 kilometers up to just over 10,000ft. It’s all gradual, though, and meanders through various micro-climates and eco systems. Rain forests, deserts, and barren mountainside - it’s awesome! Every once in a while I get to ride mountain bikes, and I got the opportunity to ride the Crest Trail near Salt Lake City while my teammates and I were getting acclimated for the Tour of Utah in August. The ride starts on this road called Puke Pass near Solitude Ski Resort, aptly named because riding a mountain bike uphill above 10,000ft simply makes you want to puke. Once you get past the uphill, you cruise from around 11,000ft down narrow, smooth, perfectly graded and banked single track all the way to the valley at 4,200ft. It’s the kind of mountain bike riding where I was actually smiling with glee the whole way down, the kind of feeling you get for 30-second bursts in the Wissahickon, but for hours. Well, I was at least smiling until I lost a brake pad and broke my teammate’s seatpost collar, but we made it out alive. To give you more of an idea of my own wrenching skills and why I start to miss my team mechanics during the off-season, here is a short summary of the mechanical problems that befell me during this cyclocross season. During the road season our Colavita/Sutter Home team mechanics look after our bikes following each ride, so they are always running perfectly and usually devoid of problems. For the cyclocross season however, I am completely on my own. In five races and less than five hours of racing time, I experienced: two rolled tubulars (one flatted tubular despite my injection of tire sealant), a broken chain guard, a seized bottom bracket, and a snapped front derailleur cable! Big thanks to Lee, Dan and Andy at Bicycle Therapy on South Street for finally stepping in and setting my ‘cross rigs up properly! Every year I eventually decide that I will recognize my mechanical inability and put aside my macho desire to fix my own bikes, then every ‘cross season I go through this comedy of errors. Hopefully putting the intention down in writing here will help me make the right decision next year. Maybe by then, my road bike drivetrain will be smooth again and shifting won’t be a form of resistance training. Who knows... Thanks for reading, Tyler
Tyler Wren is a professional cyclist for the Colavita/Sutter Home Men’s Professional Cycling Team presented by Cooking Light who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at email@example.com or 610-574-1334.
10 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 11
PSYCHE OF A CHAMPION INTERVIEW WITH LAURA VAN GILDER By: Dr. Kathryn (K.C.) Wilder
SUCCESS Dr. K.C. Wilder: Laura, when did you begin bicycle racing?
Photos by Anthony Skorochod
As a sports psychologist and researcher, I have been working with Laura VanGilder since this past March focusing on performance enhancement in both road cycling, and cyclocross. VanGilder is a 17-year cycling veteran with over 250 career victories, one National Championship, three time World's Team Representative, two time NRC Series Leader, and two time USA Crit Series Winner. VanGilder has raced, and been tremendously successful, for several top professional women's teams such as Cheerwine, Saturn, and Lipton. She currently represents Mellow Mushroom Racing on the road and C3 in cyclocross. In VanGilder's words, "Sports psychology is an important aspect of an athletes' success. Working with Dr. K.C. Wilder this past season has put a new perspective on my outlook and preparation for my sport. Mental training is an important element that completes an athlete's preparedness. My interactions with Dr. K.C. have helped me gain the insight necessary to retain the inner focus and drive which is needed to remain successful and motivated." During the consultation process, we set aside time for interviews related to road racing, cyclocross, motivation, and post-race mental evaluation. VanGilder's passion, dedication, and expertise are evident as you read the interview transcript highlighted below. The interview presented expresses her passion, and is part of VanGilder's self-story and desire to solve the puzzle related to her racing performance. In that light, VanGilder is the storyteller here. You will find her story to be full of inspiration, authenticity, and you will be able to gather some of the pieces of the puzzle that will help you find your own optimal performance. Mihaly Csikszentmihalyi, a prominent researcher on flow, and sense of engagement said, "The creative process begins with the sense that a puzzle or conflict needs to be solved." On your own process toward becoming a champion performer, you can work towards solving your puzzle however challenging or intricate it may be.
Laura VanGilder: When I started racing I was 26 years old. I didn't have a lot of experience in organized sports. If you are talking about someone who is young, they may be more likely to achieve burnout. Or, they may succumb to peer pressure. What I had around was a good support system. I had a boyfriend who didn't push me beyond my comfort zone. He was realistic and he was reasonable. Those are all things that I wouldn't have known at the time. I was never in an organized sport other than an organized swim team, and I did that until I was 16 years old. I swam to get healthy, and to lose weight. I rode my bike for the same reason. Then, I went to a mountain bike race. I mostly enjoyed the sports that I participated in. I wasn't always so single-focused, and driven. I was drawn to cycling, and the social aspect of it. Ultimately, I have continued to race my bicycle for a variety of reasons, not just to achieve success. DR. K.C.: How do you define success? LVG: Winning a bike race is the definition in the sport. For me, it is achieving something that I didn't necessarily think was possible. Achieving a top five or top ten finish in a hilly road race--that would be successful. In life that would be accomplishing tasks, or projects that I set out to do. A recent example was this past spring in Wilmington, DE. My teammate and I were executing, and covering the moves in the races. Eventually we were in a breakaway with 7 or more riders. There was a lot of animation in the efforts within the race. In the final lap, I felt confident, and strong. When it came time to sprint, I didn't overanalyze. I went when I felt that the time was right. I won by quite a bit. We were working together as teammates, and we did not have to wait. There was always animationâ€”things that kept us on our toes. In the end, it felt very satisfying. The whole race it felt like we were moving towards the goal, and sometimes in races that doesn't always happen. Dr. K.C.: After you win a race, what is the feeling? LVG: It is hard to describe. The feeling is that it all came together, and I did it. And, I know that I have worked hard to do the best job on that day. I feel proud, because physically and mentally I played the game right. I look at it that way. There are a lot of different levels to it. It is never easy. It doesn't matter whom you are racing against. There are so many aspects that come into play. I am proud of all the work that I put in that gave me the success of the day. The more I think about it, confidence is the feeling. Riding away from a field based on physical ability is great. But, if you have confidence then you go into it without hesitation. The mental choices, and physical efforts lead to the confidence. Dr. K.C.: Your confidence, where has that come from? LVG: Pushing myself, and then achieving what I set out to try to achieve. Physically it might be climbing well. In a race situation, it may be assessing the tactical parts of the racing, and seeing them play out as I thought that they might. That is where I draw from the inner-confidence. I think that in the end, the confidence comes
12 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
from achieving the goal. Obviously, there are different goals. Some are training goals, and some are race goals. For me, in a race, it is all about who is pedaling next to meâ€”can I keep up? If I can keep up, I feel positive, and I have confidence.
CRITERIUM RACING Dr. K.C.: Can you describe some of your best criterium experiences? LVG: My best race experiences have been those times when I succeeded in my goals beyond my expectations. Those times when it all came together for me; preparation, luck, and mental tenacity. Dr. K.C.: What is it about the nature of criterium racing that helps you keep your focus? LVG: Criterium racing helps me keep my focus because it is such a dynamic discipline in cycling. There are constant variables during the race, course, conditions, tactics. I love the combination of the mental and physical challenge. I feel that I can focus better when I have these two variables within the race. I find that I am very engaged in the activity and have little down time to reflect and question or ponder my suffering. Dr. K.C.: What do you mean by "engaging"? LVG: Engaging is a constant stream of variables that occur in the race environment which cause you to constantly assess the situation. Conditions, tactics, technical nature of the course are all variables that you have to deal with in a short intense event. Dr. K.C.: Why is it important to sit down after a race, and learn from it?
her options for maintaining her lead were. This girl was leading an overall classification of a race and was defending her lead. She needed to really only focus her efforts of defense on two riders closest to her. She did not need to be offensive since she was isolated from her teammates at the time and to be offensive could have put her in a situation she could not have responded to. She did not realize at the time that the responsibility of defense was actually shared by some of the other riders in her group (they were defending their places in the classification as well). Reflecting may have provided her with insight she could use at another time, had she utilized it.
LVG: Post-race reflection is important because it provides you with opportunities to discuss and learn from the efforts you made in the race. If you are able to discuss the events of the race with someone you can develop a clear picture of the success of your decisions and use this and the ensuing information to use in other situations you are presented with. Often, at the moment you must make an on the bike race decision, you are under physical stress therefore you may not think clearly and determine the best outcome. By reflecting after the race in a calm environment, you can really determine both your own and your competitors strategies and how they are being used in the racing situation.
MOTIVATION: INTRINSIC AND EXTRINSIC
Dr. K.C.: What are some of the unique experiences a woman, who is new to criterium racing, may face?
Dr. K.C.: Do you have any further thoughts on motivation that you would like to share?
LVG: Women have very limited racing experiences due to the smaller size of the racing peloton. Often a woman will advance as a rider based on her physical strength, her mental tenacity will develop slower if she is racing in small fields. If women are able to engage in conversations about racing strategies and tactics with other riders, men and women alike, they can begin to better understand the dynamics of bike racing and the wealth of options that present themselves in a race.
LVG: Success motivates me the most in my sport. Loss can also be motivating, but there is a different feeling behind that motivation. Success fuels the fire and keeps you moving forward. Loss can at times drag you back to a negative place even though it will encourage me to work harder to get the best result at the next race. Anger can motivate me, especially if someone doesn't believe in me. I have had super races that were fueled by anger toward someone who challenged me. This is typically not a competitor who is beside me but someone in an authority position. Motivation in training is an ever-changing process since I have been an athlete for so many years (17). I enjoy variety and having people to train with. I find I can reach a higher level of intensity if others push me.
Dr. K.C.: Have you been there for riders who are coming up in the ranks of cycling to offer them post-race feedback? LVG: I have shared information with less experienced racers regarding the mistakes they have made in the race. I felt that it was important to do this (post-race) since it was obvious that this racer had not been in a situation like this before and she had no idea what
Dr. K.C.: Laura, can you break down the differences between internal (intrinsic), and external (extrinsic) motivation?
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 13
Photo by Anthony Skorochod
LVG: Intrinsic motivation is my desire to be the best, to win races, to be recognized as one of the top women in the sport. To me intrinsic motivation is mental factors that motivate me. Extrinsic motivation is being motivated by outside forces, riding with other people, terrain, and weather. I feel that I respond better to extrinsic motivation because it is not something that I can control. Dr. K.C.: Do you have advice for a new rider coming up in the sport on motivation? LVG: My advice for a new rider coming into the sport is to focus on what motivates you most to train and race. You need to be the one who you are satisfying rather than participating for someone else. Keep your mind open to suggestions on new training options to add variety to something that could get stale. Keep a healthy balance between your sport and your life. Don't give up so much that you regret or become negative about the sport that you enjoy. Balance will help you achieve quality in your training and will help you maintain your motivation. Dr. K.C.: Does the racing help you to stay motivated, and focused in other areas of your life? LVG: Racing does help me stay motivated and focused in my life. It has taught me to manage my time better and to get the most out of
the effort that I put into things. I am goal oriented both on and off the bike and cycling has heightened that personality trait. I am a competitor and a finisher and often times in real life if I don't feel that I have clear-cut goals and a means for success, I am lost and feel unfulfilled. Dr. K.C.: I love the term, composed confidence. What does that mean? LVG: Composed confidence is confidence that comes from within. It is a mental focus that embodies the race experience I bring to the event, the physical preparation, and my commitment to the task at hand. It is the knowledge that I will embrace the challenge and do the best that I can given the situation. Dr. K.C.: How do you deal with expectations? LVG: I do not deal well with the expectations other people have for me. I would prefer not to know that someone has expectations for me to win a race. There are too many variables in racing that can come into play and in a way someone's expectations seem to trivialize the difficulty of actually winning a race. My own expectations are lower key. They are to do my best, be as prepared as possible, to think clearly and make good decisions. I guess you could say that my own expectations are very loosely written. I feel
14 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
the expectations of others are more concrete and from that I feel pressure.
CYCLOCROSS RACING Dr. K.C.: What is it about the nature of cyclocross racing that makes it mentally engaging? LVG: The road, and cross are both mentally engaging. Cyclocross is not only tactical, but it is technical. If you take a bad line in cross, you can correct it on the next lap, and make it better. When a race is more engaging, I think that I do better, and I am not wasting mental energy. I like cross because I am able to evaluate when there is a good time to make a move. The course changes lap to lap, and you are constantly assessing and making different decisions lap-by-lap. Sometimes I rush my efforts and make mistakes, they cost time that you can't make you up. It is important to pick better lines so that you can pick up more speed. Dr. K.C.: Why is post-race analysis important in cyclocross racing? LVG: The mistakes that you make in cross are directly related to how you will perform. In cross, the technique and strategy is so important, you are not going to be able to hide any of your weaknesses for long in a cross race. Post-race analysis is important because it is a short course, and a short event. You can reflect back in your own mind. You can even do it lap-by-lap. That may be a good place for me to lead, or make a move on the opponent
depending on the obstacles and terrain, as well as, you can also see where you are making mistakes, or your own weaknesses. You can be more cognizant of correcting your mistakes when you are on the bike, and make the changes at the next cyclocross race on the calendar! L Kathryn (K.C.) Wilder, PhD is an experienced sports psychologist who has worked with elite athletes and recreational athletes in cycling, running, swimming, squash, tennis, golf and volleyball, accomplishing such goals as weight loss, age-graded national championships, state championships, golf championships, and completing the Race Across America (RAAM). She also assists with issues around motivation, fears, and other blocks to performance that many athletes experience. Dr. Wilder earned a bachelor's degree in organizational behavior and management from Brown University in 1989 and earned her masters and doctorate degrees from the University of Virginia where she concentrated her training in sport psychology. As an athlete herself, Dr. Wilder earned All-American Honors at the University of Virginia, and has been ranked in the top twenty in professional cycling in the United States. As a masters athlete she won two national championships on the velodrome in 2007. That year she also went to the Master's World Track Championships in Sydney, Australia where she placed in the top ten.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 15
By: Maya Hunnewell
Swimming, biking and running. Some might
consider each of these sports ambitious on their own, but the thought of tying the three together into one race can be exhilarating and daunting at the same time. Whether you’re coming off the couch or you already have a background in one of the three sports, the education and preparation for your first triathlon race is similar. Once you decide you want to try a triathlon, the task of training for the race can seem even more intimidating. The internet has a limitless amount of information, but the scary truth is that not everything on the internet is backed by valid research. No doubt you will find conflicting information. If you are easily overwhelmed or don’t have the time, you might want to consider hiring a coach to send you down the right path, but with some thought, planning and motivation, you can help yourself to the finish line. So, what do I do now?
Get cleared by your doctor: If you’ve been away from physical activity for an extended period of time or have had an injury in the last year, a visit to your physician for a physical is a must. Once you’ve been given the “all clear”, the work begins. Picking a race: The Delaware Valley has a variety of triathlons, with at least one to choose from every weekend between May and September. For their first race, most people choose a ‘Sprint’ which is the shortest. It is typically composed of a ¼ mile swim, a 10-15 mile bike and a 5K (3.1 mile) run. No two races are the same, even if they are the same distance. Within 90 minutes of Philadelphia you could race both the Poconos or at the Jersey Shore, allowing for lake, bay, or ocean swims, and both flat and hilly bike/run courses. This makes our area ideal for triathletes because you’ll never get bored.
Chose a race whose terrain best mimics where you will be training e.g., don’t sign up for a hilly race in the Poconos if you live in south Jersey and can only train on flat roads. You can find this information under course description on the race website. A great source of information is your local triathlon club. Most clubs have their own message board, which will have detailed race reports from past races. This is where you can learn not only about the course, but other important details about the race from the number of port-a-pots to what is served as post-race chow. Here are some basics to consider when choosing your first race: Swim: Do I want to swim in a pond, a river or the ocean? This is a big decision and all personal preference. If you grew up jumping in the waves at the shore, you may actually be more comfortable in a salt water swim. If you are new to swimming, you may be more comfortable in a lake or river swim. For example, the Schuylkill River (used for the CGI Women’s’ Tri and the Philadelphia Insurance Triathlon) is one of the cleaner fresh water venues in the Delaware Valley and you get the benefit of swimming downstream. Also, check into the water temperature, you might want to buy/rent a wetsuit for colder swims. Bike/Run: As stated above, choose a course that is most like the terrain where you live and train. Most races in South Jersey will be pancake-flat, whereas most PA courses will have hills. Usually, race websites will have a map of the course route. It is worthwhile to not only go drive a course, but take your bike and ride the course if possible (some courses aren’t safe to ride unless they are closed to traffic for a race.) The Sprint and Olympic versions of the Philadelphia Insurance Triathlon illustrates the difference in terrain. While they both cover a similar area within Fairmount Park, the
shorter sprint course is much flatter since it uses MLK and Reservoir Drives, while the Olympic course has climbs up Greenland and Lemon Hill Drives. Next, plan your training. Allow yourself a minimum of 12-16 weeks to train. Then, look at your calendar and ask yourself (be honest) how much time you can realistically commit to training (per day and per week). If you’re already juggling work, kids, etc., finding training time can be challenging. For those who already go to the gym, you can simply divert that time to more triathlon specific training. However, others might need to be more creative. For example, if you have access to showers at work, the lunch hour can be the perfect time to squeeze in a run. For the majority, early mornings and after work are your biggest blocks of open time. To ensure you use your time wisely, you need to plan what sport you will tackle that day, how long you will spend, and what exactly will you be doing with that precious hour of training you are squeezing in before work. To avoid an injury, start slowly and keep the effort conversational, i.e., your breathing is not so labored that you cannot talk. Progressively work your way into more days with more time spent each day and, eventually, faster efforts. You do not need to train all three sports on the same day, every day. If you are pretty good (or pretty bad) at everything, you can divide your training sessions equally. If not, spend a little more time beefing up your weakest event. If you feel you need help with the basic skills of a sport (swimming technique, bike handling, etc) seek out the knowledge of a triathlon coach, swimming instructor, or very experienced friend early in your training so you don’t spend time practicing improper technique.
2. Transitioning from swim to bike (T1) and bike to run (T2) poses its own challenges. Practice putting on your bike clothing while wet and at the very least, follow a bike ride with a run so the jelly feeling in your legs will not be so shocking. 3. Knowledge of basic bike maintenance is essential during training and racing. Should your chain pop off or you get a flat, you will be responsible for the repairs that will get you going again. 4. Fuel. In the likely event that this race will take you over an hour to finish, you should be prepared to eat and drink to fuel your muscles. Practice your nutrition during training and bring what you will need on race day because they might not offer your favorite brand of gel at the race. While this may seem like a lot, having the confidence of being well prepared can help ease any anxiety you might have on race day. Also helpful is joining your local triathlon club. It’s a great way to make friends, find training partners, find someone to ask advice from in the weeks leading up to the race, and have friendly faces greeting you on the morning of the race leaving you feeling more relaxed which equals more fun on race day. Some clubs even offer a ‘Tri 101’ program for beginners which steps you through the learning and training process. Gaining knowledge from others is invaluable when starting out in triathlon.
In terms of gear, the largest consideration is the bike. Don’t feel like you need to spend a bundle just to participate. Especially for your first race, borrowing a friend’s road bike (make sure you adjust the handle bars and seat height so the bike “fits” you) or using your old hybrid are acceptable. If you can afford more, consider a new “fit” for your current road bike. When considering the purchase a new bike, find a local bike shop that takes the time to understand your needs, your budget, and make a decision based upon how well the bike fits you. You will be faster on a less expensive bike that fits properly versus a top of the line bike that leaves you with a sore back. Many local retailers work with new riders and triathletes. Finally, consider practicing a few other things before race day to ensure a smoother, less stressful event: 1. Open water swimming is a challenge in terms of visibility and staying on course. You will also need to deal with a mass start, where you and 100 of your closest friends are all starting about the same time. To practice open water swimming, attend one of CGI Racing’s swims at Wenonah Lake on Thursday nights (www.cgiracing.com/OpenWaterSwims.aspx), or check out the LSM ‘Calendar Of Events’ in this issue and online.
About the Author: Maya Hunnewell has been a competitive triathlete for the past decade, completing 4 Ironman races and frequently placing in her age group at local races. Maya is a USA Triathlon certified coach, Team TRIumph member, and is a coach for ETA Coach LLC. Maya will be one of the coaches leading Team TRIumph’s Tri 101 program, which kick-off on January 31, 2010 (www.teamtriumphsnj.com). She can be reached at firstname.lastname@example.org.
Sidi Genius 6.6 Finally, someone has released me from the old pair of cycling shoes that I’ve been dragging around for three years. I will readily admit, however, that I never thought that my next pair of shoes would be Sidi’s. I’d rather have comfortable and ugly than Euro-snazzy and painful, my perceptions weren’t the best. Then I tried a pair on at Interbike and it turns out I could have crazy comfortable and oh-so-sweet in one pair of shoes; the 2010 Sidi Genius 6.6. I do not joke with you , these are the most comfortable shoes I’ve ever worn. Sure the Mavic Zxellium’s I reviewed were much lighter, but Sidi has their priorities set on producing a shoe that achieves supreme comfort. Their Italian factory workers actually hand sew each shoe around a model foot, attempting to have the leather support the foot as cohesively and in as many places as possible. New for 2010 are a few key features that further distance Sidi from competitors; a new Carbon Lite sole that saves 50g compared to the old model while still keeping a small amount of flex in the toe, again for optimal comfort. To celebrate Sidi’s 50th Anniversary of making the best shoes in the world, the Genius 6.6 and Ergo 2 line have been given a white and blue venice finish that will knock your socks off. This does absolutely nothing for comfort but they look so stylish it hurts, and style points always count for something. Again, Sidi has their priorities straight. It’s no wonder they are the most popular cycling, triathlon and motorsports footwear in the world. See libertysportsmag.com for additional photos and even more information. www.sidiusa.com
LAZER GENESIS Until recently, the Lazer brand of helmets has never had a huge presence in the States. While Lazer helmets have adorned the heads of Europe’s top riders for almost 90 years, it wasn’t until the last few years that Lazer decided to bring their flare across the pond. Now they are incredibly popular and have begun to eat away at the big two (Giro and Bell) for a few reasons, with their Genesis model leading the charge. Let me just say this, if you’ve never tried on a Lazer helmet you must absolutely find your nearest retailer. Leave your old Giro or Bell at home, because once you get a taste of Lazer’s Rollsys you’ll never go back to another helmet. With a simple turn on top of the helmet, you can microadjust the size and comfort within millimeters. This means a perfect fitting helmet that is snug, safe, and awsomely comfortable. You will also notice the shell is compact, a bit smaller than a Giro or a Bell. Lazer creates their shell to be as close to your head as possible for crash protection, because a sleek helmet is no good unless it works. Paired with their Rigidity Brace System reienforcements throughout the helmet that dissipate impact in the case of multiple impacts, I am simply more confident in this helmet than any other. I would be remiss if I didn’t mention Lazer’s most attractive quality, price. You are getting a multitude of great color patterns, sexy styling, incredible retention capacity and crash protection for a fraction of the price compared to competing brands. Go get a Lazer, try either the Genesis or their new O2 model (check our LSM website for the O2 review). Keep your noggin protected so you can keep making no-brainer decisions like this helmet! www.lazerhelmet.com 18 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Pro Bar Fruition Bars
Are you looking for a flavorful fruit snack bar packed with nutrition? The new fruition bar created by ProBar, www.theprobar.com, fills the need perfectly. A soft and chewy vegan bar loaded with texture thanks to oats, and chia seeds, an ancient high-energy superfood that is high in Omega-3 acids and a complete source of protein. Our favorite flavor was Cran-Raspberry but it is also available in Blueberry, Strawberry and Peach. All bars are low fat, 160 calories and contain a blend of fruit flavors. If you have been hunting for a low calorie, great flavored fruit bar that will provide you sustained energy with a fantastic taste try fruition.
2XL Groove Wrecking Ball Headphones I view headphones in the same way that I view shoelaces. They are an integral part of my workout. But to be honest, I really dont notice them. Until they break. And that screws up my entire workout. That being said, my expectations for the 2XL Groove were not overwhelming. After the first thirty seconds of rocking out to Lady GaGa, it was clear that the 2XL models were impressive. The sound was noticeably crisper, the bass was deeper, and the overall listening experience was instantly improved. Call me a convert. The 2XL Groove are a great upgrade from those stock iBud piece of junk that came with your iPod/iPhone. Aside from the upgrade in sound quality, the 2XL Grove has a longer extension along the back of the ear, which makes it more secure when working out. The ear support can also be rotated so that it can be put on either ear. If you are not familiar with 2XL, they are owned by Skullcandy, which is famous for their high-end quality products that are targeted to the snowboard and skater hipsters. The 2XL products have the same high end drives and cable assemblies that you would buy from Skullcandy, but without paying for all of the marketing hype and packaging. Do you really want to pay $20 extra for a skull label? I'll pass. Users should be aware that the size of the ear piece is a bit larger than your standard headphone which may be uncomfortable to some. My only other concerns would be the long term durability of the headphones. Considering that I sweat more than a Kazakh rider before a drug test, are these headphones going to survive my acidic wash-down every day? Hard to tell right now, but at $14.99, definitely worth a try. Visit www.2xl.com for more info!
Chrome Vanya Women’s Knickers With Chrome’s recent extension into the clothing and apparel market, it only made sense for them to create super chic women’s bottoms as well. Introducing the Vanya, the new women’s knickers from Chrome that fit perfectly for rides that are too long for jeans but too short for a full-on cycling kit. You’d think riding knickers would be horribly uncomfortable off the bike and cause “diaper butt”, not the case because the chamois is very thin yet supportive. The abundance of pockets is great, I feel like I’m finding a new place to hold stuff every day! The reality is women won’t wear riding knickers unless they are fashionable, no matter how comfortable, and the Vanya are marvelous. From the big belt loops to the thick waistline, these knickers look great no matter the occasion. If you’re on the bike a lot and need a bottom that will have you looking great and feeling comfortable, definitely give these a try. Their beauty is in their utility, and once you’ve tried them you’ll wonder how you ever lived without them! www.chromebagsstore.com
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 19
NUUN Active Hydration Tablets My biggest problem with sports nutrition products is their lack of convenience; many of those giant tins never leave my kitchen so I’m left with super concentrated drinks for the first portion of my ride. The second biggest problem I have is taste. I understand that great nutrition comes with a price, but does that mean that my drink should taste like my sand? No. With flavors like “Kona Cola” and “Tri-Berry”, the folks at NUUN have my taste issue cleared up with no close competition. Nuun is the jazz, period. Every flavor rocks, even the new “Banananuun” flavor they introduced at Interbike by dressing some poor employee up like a giant banana. In the scorching desert. All you’ve got to do is pop open one of the small, easy to transport tubes (oh, they’ve just solved my first complaint as well) and drop one NUUN tablet in your water bottle. Wait about a minute for the fizzy goodness to begin, shake, enjoy. You have on the go electrolyte replacement that you can carry with you for long rides or runs, so you’re never stranded. What’s more, NUUN is solely an electrolyte replacement tablet so you still have room for all those delicious carbohdrate crammed Oatmeal Crème Pies. If the genius smart folks at NUUN ever make an “oatmealcreamnuun” I’m in big, big trouble. www.nuun.com
Chrome Midway I’ve been using my Chrome messenger bag for about six months now and it’s lived up to the abuse. It’s comfortable, spacious, weatherproof, and stylish. Chrome has recently expanded to bring its customers more awesomeness, and I’ve been wearing the new Midway shoes for the last month. The shoes are designed to be everyday kicks; something you can commute and walk around in, a shoe with bombproof construction that looks killer. The Midway upper is tough cordura, similar to most of their bags, and the steel lace caps and anglets look the business (think, Chuck Taylor’s hit the gym to bulk up). My commute to work is about 4.5 miles one way so I’ve been wearing my Midways to see how they fare, they have been surprisingly great. The heelcup has a positive feel, the sole offers tremendous grip even on wet days, and the reflective rear strip offers back some of the safety that DST stripped away from me. I can’t say they are the most comfortable shoes for long days of walking around, but a week at Interbike is too great a task for any shoe. No doubt that Chrome has effectively brought the same simple, mechanical beauty to the shoe market that they enjoy with their bags. If you’d like one pair of shoes for everything, and every situation, you can look no further. www.chromebagsstore.com
20 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Sportique Body and Skin Care Every rider has an allegiance to their favorite chamois cream, some go for DZNutz to be hip like Captain America while others like to pamper themselves with the mint tingle of Assos. Not all chamois crèmes are equal, and it’s very rare that a skin care company has an entire line of products to make sure your workouts are comfortable and powerful. Sportique takes an obsession with body and skin care to a whole new level, they even have Caffe Latte lip balm infused with caffeine! The Century Riding Cream is thicker than most chamois crèmes and thus lasts a good bit longer than say an Assos, but also has the antifungal ingredients to protect you from saddle sores. The Get Going Cream is incredible, not hot like a Mad Alchemy but just as effective in waking up your muscles before a workout. Of all the products we got to sample, however, I’ll give the edge to the After Shave Balm. It’s emasculating to use your significant other’s fruity lotion after you shave your legs or face, and a lot of manly aftershaves make you smell like your grandfather. The After Shave Balm smells great, makes you feel manly, and offers serious protection against dry skin and razor burn. Next time you’re in the market for skin care for athletic or personal purposes, definitely consider Sportique . A little pricey, but completely worth it for the quality you’re buying. www.sportique.net
Experience the thrill of the run in beautiful Lancaster County, PA!
ANNUAL GARDEN SPOT VILLAGE
SATURDAY 4.10.2010 Starting at 8am
MARATHON 1/2 MARATHON 4 PERSON RELAY USATF Certified 26.2 mile course Boston Marathon Qualifier REGISTER ONLINE AT GardenSpotVillageMarathon.org
Find us on
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 21
Ryders Eyewear VTX and Swerve Pro
Our friends at Ryder eyewear sent us pairs of the ‘09 VTX and Swerve Pro sunglasses to review. First off, we tried out their Swerve Pro and found that they were considerably light in weight and offered a comfortable fit. With the weather becoming colder fogging often becomes an issue, however, one of the nice feature’s on the Swerve Pro was their vented lenses which allowed for a constant flow of air that keeps the glasses from fogging. The lenses were crystal clear omitting all uv rays and glare. At a reasonable price of $44.99 for the non-polarized model, these are a nice buy. VTX The VTX model, while consistant in comfort and weight to Swerve Pro, offers the rider the option of an interchangeable lenses making it an even nicer choice. From clear lenses for evening, overcast and raining day rides, to a yellow making your dusk rides feel all that much brighter, to smoke color lenses which are best used for your sunny rides. The VTX also utilizes the vented lens technology which is again a plus especially on the cold days. The VTX came in at a slightly higher price of $59.99 than the Swerve pro, but considering the interchangable lenses we feel these glasses are worth it. www.ryderseyewear.com
Knog Gator 305 I did some mountain bike rides with the Knog Gator 305. It is one of the largest in the line from Knog. Many people have their “Frog” lights around their seat post or handlebars for a little safety while riding home at night. The Gator is a handlebar mounted lighting system for riding. It has two lights, a 32 degree flood with high and low settings as well as a small “blinker” for safety which has a 60 meter range. Control is a two-button system that is illuminated for ease of use in the dark. The charge time is three hours, which is not that bad for a light of it’s size. The one thing that is noticeable is the ease of set up. Everything attaches using the Knog silicone latches, not the loop and hook of others. It takes less than a minute to attach the light, control button and battery. I took the lights into Wissahickon to hit some of the trails I am familiar with during daylight hours. The light performed beautifully and the assembly stayed put on the handlebars, no droop or movement at all. The only issue that I had was while coming down a particularly rocky section of trail at speed, the battery straps shook loose and slid to one end of the battery. Nothing fell off and the battery stayed in place, just a bit of slap was heard. On maximum power, the system provided over four hours of good light, not quite enough for ripping in the big ring, but fine for cruising speed and ideal for commuting on the road. The other upside for this system is that at just over $150.00, it hits a good price point. Definitely one to consider! www.knog.com.au
Chain-L If you put a few thousands of miles on your bike each year, then you know the wear and tear your chain is put through. Chain-L was developed with the idea of chain preservation. Made with a blend of extreme pressure lubricants and a mineral oil base, it’s a good bit thicker then most lubes out their. Although specificly designed for road, this lube can be used on any type of bike. When appying it to a new chain, make sure the chain is laid out on a clean piece of paper or plastic drop. If you would like to use this on you current chain, make sure you thoughtly clean the old chain. Allow a 10 minute soak and reconnect to the bike. Make sure excess is removed, then head out for the smoothest shifting ride you’ve ever had. www.chain-l.com
22 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Gregory Vibe I get very attached to my bags. Maybe because it takes a certain amount of effort and time to determine what to put in the various pockets; or maybe it is just the familiarity of a bag that is with you all day. Whatever the reason, it takes something really great to get me to switch. Well, the Gregory Vibe Pack has become my new day bag and it was an easy move. The Vibe is just what you would expect from any pack made by Gregory, www.gregorypacks.com, heavy-duty construction with extreme comfort. The new to North America day commuter bag is made from an eco-friendly, waterproof material that will last. The new design is very simple and utilatarian. The pack has a main flap that opens to a large pocket for folders or clothes, a built-in sleeve to hold up to a 17â€? laptop, and a pocket that works great for accessories. A second pocket secured by heavy duty velcro and a side zipper is an excellent place to put all your smaller items. The Vibe contains just enough pockets and places to stash items but not so many that you lose your keys inside it. The Vibe is more than just functional, it is stylish, comfortable and fun to use. It keeps me organized, my gear dry, all while looking good as I run around town. Iâ€™m ok with the fact that it will probably take me a few years before I move on to a different bag. I know the Vibe will last.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 23
FOOD & NUTRITION
TASTY SIDE OF WINTER By Joanna K. Chodorowska, BA, NC
Eating your vegetables through the winter months is important, but sourcing them appears difficult. Frozen vegetables might be a good back up source, but they are filled with additives and preserves that dilute the essential nutrients. Instead, focus on the vegetables that are less common but just as available during the winter; squash, root vegetables, kale, pumpkin to name a few. Such veggies are in ample abundance and offer you a change-up to the normalcy of your vegetable cooking routine. So you found all these gorgeous, colorful vegetables and have no idea what to do with them. Cooking these vegetables to yield a seasonal taste that rivals their exterior coloring is simple and easy. Most items can be roasted, steamed and some grilled without much flavoring needed, while some are best marinated and served with complimentary foods to complete the best winter meal. So what are the fall and winter veggies available? Beets, cabbage, kale, cauliflower, turnips, rutabaga, acorn squash, pumpkin, butternut squash, sweet potatoes, leeks (in the onion family), and parsnips are just a few of the vegetables you will find in the fall heading into winter. You will notice most are hearty greens and either a squash or root vegetable. Where to buy them? Your best bet is a local co-op or farm for starters, if that is not an option a natural foods grocer can be an excellent choice.
Most farms are closing up for the winter since crops are limited at this time of year, but that doesn’t mean a lower quality crop. You will inevitably have to stock up on some veggies, but the beauty of such seasonal veggies is that most of these will last quite a long time if stored properly. Here lies probably the biggest challenge for most – how to use them! Most of the root vegetables you can peel, cut into 1 inch cubes, toss with olive oil, fresh garlic, and rosemary then bake for 2030 minutes in a 350º oven. My favorite combos are sweet potatoes baked with only salt and pepper, or mixed with beets and broccoli. Cauliflower baked with garlic and herbs and topped with fresh Parmesan cheese is an excellent choice for light calories packed with taste. Rutabaga you can cook similar to mashed potatoes except you don’t add anything but a wee bit of butter and sea salt, skip the milk. Cauliflower is one in the same – you can also add goat cheese for some flavor with chives, or add some turnips, too for more texture (see recipe). Most squashes, such as pumpkin or spaghetti squashes, are plain in taste so you’ll need to add spices or complimentary tasting foods to complete the meal. Although, I do have a recipe for pumpkin lasagna that calls for sautéd leeks along with the pumpkin; it is so tasty I stopped making the rest of the lasagna! Acorn squash is sweet already, so I like to brush or spray with a bit of olive oil, sea salt and grill for 20 minutes only flipping once. Acorn squash is a tasty afternoon treat just scooped out of the shell or into a salad. Butternut squash is
24 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
best made in a soup with curry powder and white wine, check www.libertysportsmag.com for that recipe. Yum! Cabbage and kale have endless possibilities and make for the most warming meals in the depth of winter. You can chop up the cabbage for cole slaw, or add a sesame-Asian type dressing with sesame seeds and a few slices of ginger for a fresh twist. One of my favorites is a traditional family recipe – sautéed cabbage with onion and caraway seeds, then add a wee bit of tomato paste and sea salt. Add some other spices and polish sausage, and you have hunter’s stew or a cabbage soup! Kale is best sautéed to soften it up as it is very hearty. Sauté the kale with some shallots in olive oil, then add some broth to help steam cook the rest. Add salmon on top for protein and fat nutrients and you can have a full meal without adding another
pan to the stove (see recipe for Salmon on bed of Kale). There are many options to eating your vegetables even in winter so that you can get through your winter workouts with enough nutrients and energy. You just need a few good vegetables, a bit of adventure, a recipe to borrow from, and good friends to help enjoy it! Joanna K Chodorowska, BA, NC the founder of Nutrition in Motion specializing in personalized nutrition programs. She works with real foods and incorporating healthy nutrition for your every day living so you gain better health, strength and fitness. To get started on a lifelong healthy plan, please visit www.nutrition-in-motion.net . She also provides Learn 2 Cook cooking classes including Recipe Makeovers!
FEATURED RECIPES Cauliflower and Turnip Mash
Salmon on a Bed of Kale
(adapted and modified from www.cookthink.com)
(From Eating Well: Sept/Oct 09 www.eatingwell.com)
Replacing mashed potatoes with this combination of cauliflower and turnips is a great way to lighten a favorite side dish. Greek yogurt adds creaminess, thyme adds an herbal note and goat's cheese adds a lively tang.
Salmon Artic Char and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.
2 bay leaves 1 head cauliflower, prepped into florets 3/4 pound turnips, peeled and cubed into 1/2-inch dice 1/2 cup plain Greek yogurt or goat yogurt or goat cheese 1 teaspoons unsalted butter 2 teaspoons chopped fresh thyme 1/2 cup grated hard goat's cheese optional
1 tablespoon extra-virgin olive oil 1 large shallot, thinly sliced 1 cup reduced-sodium chicken broth 1/4 cup water 1-1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups) 1 pound skinned salmon fillet or arctic char, cut into 4 portions 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1/4 cup reduced-fat sour cream or goat yogurt strained or greek style yogurt 2 teaspoons prepared horseradish 1 tablespoon chopped fresh dill, or 1 teaspoon dried 4 lemon wedges for garnish
Tools large pot, steamer basket, colander, potato masher or food processor
Instructions 1. Bring a large pot of salted water to a boil with the bay leaves and add in the cauliflower florets and prepped turnips. Cook until done, about 15-20 minutes. 2. Remove the basket and veggies; discard water and bay leaves. Mash with potato masher or remove to the food processor and pulse until desired mashed consistency is reached, or until smooth. 3. If still wet at bottom of pot, cook to help evaporate the excess liquid (3-5 mins) but do not brown! 4. Remove the mashed mixture from the heat and stir in the Greek yogurt or goat yogurt, butter, thyme, and hard goat's cheese. Add a sprinkling of salt and pepper and serve immediately.
Instructions Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes. Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 25
Ongoing Dec-Feb. Kewick Cycle Sunday Mountain Bike Group Ride. Level: C, F, A. 9am. Valley Green Inn,Phila. PA email@example.com www.keswickcycle.com Dec-Feb. 2009 Bikesport Sunday MTB Ride Cycling – Level: A, F. 9am. Green Lane Park, PA firstname.lastname@example.org. www.bikesportbikes.com. 610-489-7300 Dec-Feb. First Tuesdays at Bikesport. Level: A, F. 8pm. Trappe, PA email@example.com www.bikesportbikes.com 610-489-7300
(E) = ENTRY LEVEL
(B) = BEGINNER
(R) = RACE
(CH) = CHARITY (F) = FUN
(RF) = RACE, FUN
(C) = CHALLENGE (A) = ALL LEVELS
EVENTS Ongoing Feb-Dec. Tehnical Climbing Skills Training. Level: F, A. By appointment. Indoors or Outdoors, Doylestown, PA. www.doylestownrockgym.com. 215-230-9085. February Feb 13. PA State Championship Snowshoe Races. 11am. Nescopeck State Park, PA. www.snowshoeracing.com
Dec-Feb. Thursday Night Training Series. Level: R. 6pm. Rodale Fitness Park. Trexlertown,PA. www.pacycling.org Dec-Feb. Bikesport Friday Morning Women’s Road Bike Ride . 25-38 mi. Level: A. 4 2009 10 2009 9:30am. Trappe, PA firstname.lastname@example.org www.bikesportbikes.com 610-489-7300 Dec-Feb. Shore Cycle Club Sat AM Weekly Ride. Level: A. 9am. Tuckahoe Bike Shop, Tuckahoe, NJ email@example.com www.shorecycleclub.org 609-335-4433 Dec-Feb. Bikesport Sunday Road Bike Ride. Level: C. 9am. Trappe, PA firstname.lastname@example.org www.bikesportbikes.com 610-489-7300
G? G? NIN WIN? N O RU R -ING I TR
10% off your meal when you show your number on race day! Located at the 20 mile marker of the Philadelphia Marathon
26 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
Dec-Feb. High Road Cycle Recovery and Development Rides Every Tuesday. Level: A. 5:30pm. Wayne and Doylestown stores. www.twileysports.com Dec-Feb. High Roads Cycle’s Women’s Rides Every Saturday. Level: A. 9am. Wayne and Doylestown stores. www.twileysports.com Dec-Feb. Paramount Cycling Club Summer Rides (Sundays) Level: A Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. Dec-Feb. Paramount Cycling Clubs Summer Advanced Rides (Tuesdays) Level: C Vineland, NJ paramountCC@gmail.com. www.paramountcycling.com. Jan 4-Feb 12. Increase Your Lactate Threshold. M&F, 6:30am. Manayunk, PA www.cadencecycling.com. 215-508-4300
Jan 4-Mar 8. Ladies Night Indoor Cycling. Mon, 7pm. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. December Dec 20. Junkyard Cyclocross. 12 pm. Level: R. Phila, PA www.bilenky.com. 215-329-4744
MULTISPORT (TRIATHLON AND DUATHLON) Ongoing Dec-Feb. Triathlon 101: Preparing For Your First Triathlon. Level: F, A. 7:45pm Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440. Dec-Feb. Weekly Indoor Cycling Class. Level: Tu, 6-7am. Upper Main Line YMCA, Berwyn, PA. email@example.com. www.midatlanticmultisport.com. 610-644-0440.
Dec-Feb. Weekly Triathlon Swim Class. Level: A. M, 7-8pm.W, 9-10am. Th, 7-8pm. Sun, 9:30-10:30. Upper Main Line YMCA, Berwyn, PA. firstname.lastname@example.org. www.midatlanticmultisport.com. 610-644-0440.
Dec-Feb. Performance Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Dec-Feb. Swimming for Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am.Berwyn, PA www.midatlanticmultisport.com. 610-644-0440. Dec 2 - Mar 10. Mid-Atlantic Multisport Class: Triathlon Swimming. Wed, 9:30am or Thurs, 7pm. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440.
Jan 9 - Feb 13. Triathlon Essentials To Jump Start the Season. Saturdays, 7:30am. Manayunk, PA www.cadencecycling.com. 215-508-4300
Jan 10 - Mar 7. Mid-Atlantic Multisport Class: Triathlon 101. Sundays, 8:30am. Berwyn, PA www.midatlanticmultisport.com. 610-644-0440.
Feb 20 - Mar 6. Triathlon Essentials: Advanced Skills and Efficiency. Saturdays, 7:30am or 9:30am. Manayunk, PA 215-508-4300 www.cadencecycling.com.
December Dec 6. Mid-Atlantic Multisport Indoor Triathlon Series - Race #1. 7:30am Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440.
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 27
January Jan 10. Whitetail Preserve Snowshoe Biathlon. 1pm. Bloomsburg, PA. Frank Gaval, 570-788-4219. Jan 10. Mid-Atlantic Multisport Indoor Triathlon Series - Race #2. 7:30am Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440.
February Feb 4 - Feb 7. Triathlon Boot Camp - Winter 2010. 8:00am Berwyn, PA. 610-644-0440. www.midatlanticmultisport.com.
Feb 14. Mid-Atlantic Multisport Indoor Triathlon Series - Race #3. 7:30am Berwyn, PA. www.midatlanticmultisport.com. 610-644-0440.
RUNNING Ongoing Dec-Feb. South Philly Striders Running Club. Level: A. T 6am. 9th and Passyunk, Phila, PA. email@example.com southphillystriders.com
EASTERN PENNSYLVANIA CHAPTER Bryn Mawr Running Company 13 East State Street Media, PA Tuesday, Jan. 12, 2010 6:30 PM Downingtown Running Company 135 East Lancaster Avenue Downingtown, PA Wednesday, Jan. 13, 2010 6:30 PM Omni Hotel at Independence Park 401 Chestnut Street Philadelphia, PA Saturday, Jan. 16, 2010 10:30 AM Abington Memorial Hospital 1200 Old York Road Beardwood Auditorium Abington, PA Tuesday, Jan. 19, 2010 6:30 PM Chestnut Hill Hospital 8835 Germantown Pike Board Room Philadelphia, PA Wednesday, Jan. 20, 2010 6:30 PM
Dec-Feb. South Philly Striders Running Club. Level: A. T, 6:15am. Front and South, Phila, PA firstname.lastname@example.org southphillystriders.com Dec-Feb South Philly Striders Running Club. Level: A. Su, 8am. Front and South, Phila, PA email@example.com southphillystriders.com Dec-Feb Pike Creek Valley Running Club Group Runs. Level: A. Delaware firstname.lastname@example.org www.pcvrc.com 302-475-5439 Dec 1 - March 9. Manayunk Running Club Group Run. Tues, 6:30pm. Manayunk, PA. www.manayunkrunning.com Dec 2 - March 10. Jenkintown Running Co. Group Run. Wed, 6pm. Jenkintown, PA. www.jenkrun.com
December Dec 4. Jingle Elf Run and Walk. 6pm. West Chester, PA. http://runccrs.com
Dec 31. First Night Bethlehem 2010. 5k. 1pm. Bethlehem, PA. www.christmascity.org
Dec 6. 32nd Annual Brian’s Run. 5mi. 12pm. West Chester, PA. www.briansrun.org
Dec 31. Racey Women Registration. 8am. Trenton, NJ. www.raceywomen.org
Dec 12. Jingle Bell Run/Walk for Arthritis 5k. 10am Newtown, PA www.jbrphilly.kintera.org
Dec 12. 24th Annual Haddon Holiday 5k Heart Run. 9am. Westmont, NJ www.active.com Dec 12. Jingle Bell Run/Walk for Arthritis 5k. 10am Malvern, PA www.jbrphilly.kintera.org Dec 19. Alive And Running In West Chester. West Chester, PA www.runccrs.com Dec 20. Northeast Roadrunners Christmas Is For Giving 5K. Pennypack Park email@example.com
Dec 13 - March 14. Shiver By The River Series. Sundays, 11am. Reading, PA.www.pagodapacers.com
Dec 27. Race Against Time 5K. 12pm. Wilmington, DE. www.races2run.com
Jan 3 - Jan 31. FARC Winter Race Series. Sundays, 9:30am. Freehold, NJ www.farcnj.com
Dec 27. Kris Kringle 5 Mile Run. 11am. Reading, PA. www.pagodapacers.com
The Lab Fitness + Spa 847 Easton Road, Rt. 611 Lower Level Auditorium Warrington, PA Wednesday, Jan. 20, 2010 6:30 PM
Bucks County Free Library 150 South Pine Street Doylestown, PA Thursday, Jan. 28, 2010 6:30 PM
West Chester Golf & Country Club 111 West Ashbridge Street West Chester, PA Saturday, Jan. 23, 2010 10:30 AM
Holy Family University 1 Campus Drive Room 242 Newtown, PA Saturday, Jan. 30, 2010 10:30 AM
Wissahickon Valley Public Library 650 Skippack Pike Blue Bell, PA Monday, Jan. 25, 2010 6:30 PM Tredyffrin Public Library 582 Upper Gulph Road Meeting Room Wayne, PA Tuesday, Jan. 26, 2010 6:30 PM Crowne Plaza Hotel 1800 Market Street Philadelphia, PA Wednesday, Jan. 27, 2010 6:30 PM The Running Place 3548 West Chester Pike Newtown Square, PA Wednesday, Jan. 27, 2010 6:30 PM
KICKOFF PARTY – BUCKS COUNTY AREA New Hope Winery 6123 Lower York Road New Hope, PA Wednesday, Feb. 3, 2010 Information Meeting – 6:00 PM Kickoff Party – 7:00 PM KICKOFF PARTY – PHILADELPHIA AREA Great American Pub 123 Fayette Street Conshohocken, PA Information Meeting – 6:00 PM Kickoff Party – 7:00 PM
LEHIGH VALLEY BRANCH Rodale Aquatic Center 100 College Drive Allentown, PA 18104 Tuesday, January 12, 2010 6:30 pm Odyssey Fitness 401 Coal Street Wilkes-Barre, PA 18702 Wednesday, January 13, 2010 6:30 pm Exeter Community Library 4569 Prestwick Drive Reading, PA 19606 Monday, January 18, 2010 6:30 pm Hilton Scranton & Conference Center 100 Adams Avenue Scranton, PA 18503 Tuesday, January 19, 2010 6:30 pm The Brew Works (LV Half Marathon meeting ONLY) 812 W. Hamilton Street Allentown, PA 18101 Thursday, January 21, 2010 6:30 pm
Jan 1. 28th Hamilton Hangover. 1mi/5mi. 12pm. Hamilton Township, NJ www.active.com Jan 1. 2010 Resolution Run 5K. 11am. Hillsborough, NJ. www.active.com Jan 2. Athlete’s Closet Winter Series. 5k. 9:30am. West Chester, PA www.athletescloset.com Jan 9. Freezing Cold Hash Run. 35mi. 10am. Edison, NJ. 732-572-0500 Jan 16. Winter Pickle Run Race Series. 5k. 10am. Media, PA. www.runtheday.com Jan 17. Frozen Foot 5K Race Series. 5k. 2pm. Elizabethtown, PA. www.frozenfoot.com Jan 23. Chilly Cheeks Challenge. 1/5/10mi. 11am. Hermitage, PA. www.smileymiles.com
Lehigh Valley Branch The Leukemia & Lymphoma Society 961 Marcon Boulevard, Suite 452 Allentown, PA 18109 Saturday, January 23, 2010 10:00 am
Lehigh Valley Branch KICK-OFF The Woodlands 1073 Highway 315 Wilkes-Barre, PA 18702 Thursday, February 4, 2010 6:00 pm
Easton Area High School 2601 William Penn Highway Easton, PA 18045 Monday, January 25, 2010 6:30 pm Spring Valley Athletic Club 4920 Penn Avenue Sinking Springs, PA 19608 Tuesday, January 26, 2010 6:30 pm
Aardvark Sports Shop 639 Main Street Stroudsburg, PA 18369 Thursday, January 28, 2010 6:30 pm KICK-OFF Lehigh Valley Hospital Rt. 22 & Schoenersville Rd Conference Room C & D Bethlehem, PA 18017 Tuesday, February 2, 2010 6:00 pm
28 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
610.238.0360 x 226 teamintraining.org/epa
Feb 6. Athlete’s Closet Winter Series. 5k. 9:30am. West Chester, PA www.athletescloset.com
Swimming for Triathletes. Level: Ch. 9:30am. Berwyn, PA www.midatlanticmultisport.com 610-644-0440.
Feb 14. Polar Bear Plunge Autism 5K Run. 11am. Sea Isle City, NJ firstname.lastname@example.org Feb 20. Winter Pickle Run Race Series. 5k. 10am. Media, PA. www.runtheday.com Feb 22. Wawa Stair Climb. 5k. 10am. Philadelphia, PA. www.runtheday.com
Dec-Feb. Swimming for
Represent Philadelphia on your next ride!
Triathletes: Technique & Open Water Skills. 5k. Level: R, Ch, A. 9:30am. Berwyn, PA www.midatlanticmultisport.com 610-644-0440.
Dec-Feb. Germantown Academy Masters (Mon-Wed-Fri). Level: A. 7:30pm. Germantown, PA email@example.com
Feb 28. Ugly Mudder PCS Trail Run. 7.25mi.11am. Reading,PA www.pretzelcitysports.com
cycling caps and socks available
Dec-Feb. Total Immersion Freestyle Workshop. Level: A. 8am. Phila, PA. firstname.lastname@example.org www.totalimmersion.net 215.204.7000
Feb 25 - Mar 4. Essential
Dec-Feb. Germantown Academy Masters Mon-Wed-Fri. Level: A Ch. 7:30pm. Germantown, PA email@example.com Dec-Feb. OC Swim Club Pool Workouts (Sundays). Level: A Ch. 7am. Ocean City, NJ. www.oceancityswimclub.org
Freestyle for the Triathlete: Technique. Thurs, 6pm. Manayunk, PA www.cadencecycling.com. 215-508-4300 L
Available at :
www.gocycling.com and local bike shops. A portion of all proceeds benefit Neighborhood Bike Works and Philadelphia Mountain Biking Association.
education . perspiration . inspiration.™
The 2010 triathlon season is just around the corner. Whether you are new to the sport or a seasoned veteran, there is no better way to ensure your success next year than by attending one of Mid-Atlantic Multisport’s 2010 Triathlon Boot Camps. These highly acclaimed clinics and training camps feature one-on-one technique evaluation and video analysis, spirited group training sessions and interactive classroom instruction led by an all-star team of top coaches and professional triathletes. Join us for a weekend retreat that will help you build your endurance base, shed some winter pounds and show you how to get the most out of your training, all in a supportive, non-intimidating environment.
R E G I ST E R N OW FO R T H E S E UPCOMI NG CAM PS: S A R A S O TA , F L 2 / 4 – 2 / 7 P H I L A D E L P H I A , PA 3 / 1 9 – 3 / 2 1
W W W. M I D A T L A N T I C M U L T I S P O R T . C O M
YOUR LOCAL GUIDE TO CYCLING, RUNNING, SWIMMING & TRIATHLONS
DECEMBER/JANURARY 2010 29
FAC E S I N T H E R AC E S
Mond Photography, Mike Schwartz
4 Michelle May
Wes Beers leads Gunnar Bergey over the barriers at the 2009 Spring Mountain Cross race.
Smiles all around at this year’s Cooper River Bridge Run.
Beautiful sunrise and a lot of nervous energy before the start of the Avalon Triathlon.
Charles Hanlon of Guy’s Bicycles succesfully crosses the finish at Spring Mountain Cross after his handlebars snapped! Chapeaux Charles!
Riders weave their way through cars, piles of steel and mud in last year’s Bilenky Cross Race. Check out their ad for this year’s race on Page 11!
Submit your own face from the race to: firstname.lastname@example.org. 30 LIBERTY SPORTS MAGAZINE DECEMBER/JANURARY 2010 LIBERTYSPORTSMAG.COM
CELEBRATE THE HOLIDAYS WITH OUR BIGGEST SALE EVER!
ASSOS ON SALE! I I I I I
Assos Airjack Jacket was $310, now $200 Assos Fugu Jacket was $570, now $400 Assos Uma Lady’s Jacket was $390, now $250 Assos SS Uno Jersey was $170, now $100 Assos SS 13 Jersey was $310, now $170 ALL IN-STOCK 2009 SIDI SHOES 30% OFF
We are selling off our Zipp demo wheelsets for only $1,800!! Choose from the 404, 808, 999, and the Flashpoint 60 and 80. Fulcrum Racing 1 wheelset was $1,200, now only $800!
TAKE 20% OFF 2009 BIKES AND FRAMES! UPCOMING CLASSES & CAMPS: Winter Indoor Cycling Class: Increase Your Lactate Threshold Jan. 4th–Feb. 12th, 2010 Winter Triathlon Class: Triathlon Essentials – Jump Start the Season Jan. 9th–Feb. 13th, 2010 California Climbing Camp Feb. 11th–Feb. 14th, 2010
EARLY BIRD SPECIAL Sign up for a 2010 Cadence Camp by December 15, 2009 and receive: Cadence athletes: FREE LT test or personal ride with coach! Non-Cadence athletes: FREE month of Bronze coaching and no sign up fee!
S E C U R E Y O U R S P O T O R G I F T A C L A S S O R C A M P T O D AY !
C A D E N C E C Y C L I N G & M U LT I S P O R T C E N T E R S 4 3 2 3 M A I N S T R E E T • P H I L A D E L P H I A ( M A N AY U N K ) , PA • 2 1 5 - 5 0 8 - 4 3 0 0 1 - 8 P R O - CA D E N C E • W W W. CA D E N C E C Y C L I N G. C O M
ENGINEERED FOR ALL CONDITIONS. READY FOR ANYTHING.
Ask world #1 Katie Compton about the Zipp 303 Cyclocross and she’ll tell you that its impact resistance and quick handling make it perfect for ’cross. Ask Thor Hushovd and he’ll say that the road version’s smooth feel and snappy sprinting are ideal for the cobblestones of the Spring Classics. Heinrich Haussler might argue that the 303’s light weight and superb aerodynamics are best suited to a breakaway in the mountains.
Increasing the width and depth of the 285 rim used in the 303 wheelset improves comfort, lateral stiffness, durability, and aerodynamics with 23mm and 25mm tires. For cyclocross riders, the reshaped tire bed makes seating and gluing 32mm tires easier and more secure.
Absorbing bumps like a leaf spring, the 303’s wide profile offers superb impact resistance, a comfortable ride quality, and surefooted handling. Its 45mm, fully toroidal design provides the best of Zipp’s unparalleled aerodynamic technologies. Weighing as little as 1171g, the 303 is lighter than many dedicated climbing wheelsets. The fully sealed 88/188 hubset shields Zipp’s exclusive Swiss steel bearings from the elements at all times. No other wheel is as fast or as durable in as many situations. At Zipp, we don’t just sell carbon wheels. We engineer them. And with the 303, we’ve engineered the toughest, most versatile race wheel in the world.
Photos: Mitchell Clinton, Joe Vondersaar
Zipp. Always in front.