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Register now for a weekend of Mickey, marathons and medals! Don’t miss the magical Walt Disney World Marathon Weekend—with spectacular races throughout all four Theme Parks. From the Disney Family Fun Run 5K to the final mile of the marathon, be here for a weekend of runs where every mile is filled with Disney fun. This is your chance to come home with Mickey Mouse, Donald Duck or Goofy medals. to register and learn more.

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For more information, call 610-696-4096 0r log onto • Produced by West Chester Cycling Classic, LLC. • Sanctioned by USA Cycling • USCF permitted race






Official Medical Team for the Philadelphia Triathlon and the Philadelphia Union

At the Healthplex® Sports Medicine Institute, our fellowship-trained, board-certified physicians help you increase fitness and maximize performance.

Our specialties include: Running medicine Cycling medicine Medical bike fit Exercise induced asthma Ultrasound guided PRP Percutaneous tenotomy



Photo by Scott Schaffrick Photography

8 Trail Mix 10 Letter From The Editor 12 Tyler’s Journal 14 Training The Myth of PositiveThinking

18 Local Profile TheWorld ComesToT-Town – Again

20 Sports Medicine Metabolic FieldTesting


45 Calendar of Events Sponsored by:

A NEW TEAM IS BORN Photo by Tom Burrows

50 Choice Gear

Steven J. Collina, M.D. David Webner, M.D. Healthplex Pavilion I, Suite 110 196 W. Sproul Rd. Springfield, PA 19064 or (610) 328-8830

F E AT U R E S 23 2010 Official Race Guide Join us for theTD Bank Philadelphia International Cycling Championship

38 Putting It All Together Starting aTeam From Scratch

42 Racing Weight HittingYour Optimal PerformanceWeight


RACING WEIGHT Book cover provided by Velo Press

We’re 5 hospitals, 2,600 doctors and nurses, and 6,800 caring people with 1 vision. Crozer-Keystone. Something to feel good about.

Cover Photo by Anthony Skorochod




2010 Gary Papa Run 4 Your Life Each year over 200,000 American men will be diagnosed with prostate cancer. To increase awareness and raise funds for this deadly disease, Prostate Health International, a division of the Foundation for Breast and Prostate Health, hosts its annual Father’s Day prostate run, the “Gary Papa Run 4 Your Life.” 6 ABC’s former Sports Director, Gary Papa, was an avid supporter of “Run 4 Your Life” since its 2002 beginning up until his untimely passing in June 2009. “Run 4 Your Life” has since been renamed the “Gary Papa Run 4 Your Life” in his honor. The “Gary Papa R4YL” draws incredible support from the community, uniting survivors, families, medical practitioners and runners in the fight against prostate cancer. The 2010 “Gary Papa R4YL” 5K run/walk co-chaired by John Dougherty of IBEW Local 98 and 6 ABC’s Jamie Apody will be held on Sunday, June 20 at Eakins Oval at the Philadelphia Art Museum. Pre-registration is $25 per person. To pre-register for the “Gary Papa Run R4YL”, please visit For more information about Prostate Health International, please visit

Neighborhood Bike Works Ride of Dreams Join Neighborhood Bike Works (NBW) and fellow cyclists, including members of the NBW youth racing team, on the first NBW Ride of Dreams (July 17-20), an epic 240 + mile ride. The goal is to raise funds and awareness for NBW, and create a memorable experience for their youth racing team. The 4 day ride goes from Philly to Harrisburg and back, with overnight stays in New Holland, Hershey and Strasburg. All funds raised benefit NBW. Includes ride support, overnight lodging and food. To register, donate, volunteer, sponsor or just check it out, go to:

So Many Things to Tell You About We have been working feverishly here on many great events and projects and thought we should clue you in to what we have coming up over the next few months: • We are hosting a VIP party with our friends from the Philadelphia Sport and Social Club at the top of the Manayunk Wall during the Philadelphia International Cycling Championship on June 6th. If you want to enjoy the excitement of the wall without being crowded this is your party. Tickets for this exclusive party will be $35 and that gets you free beer, wine and soda, catered food, front row view at the top of the wall and a chance to win some great prizes. We will be donating a portion of our proceeds to the Cadence Cycling Foundation. We hope to see you there. Check our site for more details • Start getting the miles in now for two great rides coming in August and September. First up on August 8th is the Colnago Gran Fondo featuring a great route that starts in Philadelphia and rides out on a 31, 62 or 105 mile loops. The Colnago Gran Fondo is a brand new event for Philadelphia that we have partnered with to bring you a first class experience. Learn more about it at The September event is the Univest Grand Prix and Cyclosportif. The Univest Grand Prix is a three day cycling stage race starting in Allentown, PA on Friday 10th, Souderton, PA Saturday 11th and Doylestown, PA Sunday 12th bringing you the best young riders with some seasoned pros. One of our favorite rides to take part in is the Cyclosportif that will be on Saturday 11th. Before the pros ride the challenging course, you get to try it out and be chip timed. Following the Cyclosportif you get to enjoy a catered meal and course side seating. More details will be coming forward as the event gets closer, so stay tuned to our site and follow the Univest Grand Prix on twitter @UnivestGP. • We are planning a fall cyclocross expo for October. The expo will be a free event and run in conjunction with one of the great cyclocross races we have in this area. The expo will feature manufacturers, coaches, retailers and all things cross. More details will be coming forth as we get closer to the event via our site and on twitter @libertysportmag. 8 LIBERTY SPORTS MAGAZINE JUNE/JULY 2010 LIBERTYSPORTSMAG.COM






They are still champions. In fact, by my measure, they are probably more of a champion than those perched on the podium. It’s easy to carry yourself like a champion when you win like a champion. But what about those who don’t? What about the athletes who not only don’t win, but are faced with the kind of adversity that unexpectedly ends their race? How does a true champion act when their race gets derailed? In April I headed south to St. Petersburg, Florida for the St. Anthony’s Triathlon as the coach of our Eastern Pennsylvania Team in Training team. Generally speaking, everyone had a great day. In fact, everyone had a great weekend all the way around in St. Pete.

Stephen Brown, Multi-Sport Editor

We did have two slight misfortunes during the race that, in hindsight, added more value to the weekend than detracted. We had two athletes who, due to situations beyond their control, were unable to finish. However, the dignity and courage that both athletes displayed through their disappointment makes them both champions in my book. One of our guys was kicked quite hard in the jaw within the first ¼ mile of the swim. He forged on for a little while but then needed to be pulled from the water and sent to medical to be evaluated. Other than a slight emotional bruise, all else checked out ok. Sure, he was obviously bummed and needed a little time to collect himself, but what he did next was what really counted in my book. After getting cleaned up, he made his way back down to mile 5.5 of the run where he hung out with the other TNT staff and cheered on each and every participant and shared in the victories of all of his teammates. We also had one woman strain her knee pretty badly on the bike. She was taken to the nearby hospital. The irony is that her true fear about this race was the swim and she conquered that beast with a sense of purpose. While some people may have retreated and spent the rest of the weekend feeling sorry for themselves, she did just the opposite. Although she was obviously disappointed, maybe even angry about her injury, she didn’t show it. In fact she showed up at the celebration party with a big smile on her face and felt good about her swim as she navigated the crowds with her new crutches and immobilizer. Both of these athletes proved that it’s not the stuff that happens to us that defines us, it’s the choices that we make after that “stuff” happens.

Stephen Brown



NEW! New Jersey Mud Run for Cancer!

Join Us! 3rd Annual Barbara Cook PUBLISHER/EDITOR Matt Reece CYCLING EDITOR Harlan Price MULTISPORT EDITOR Stephen Brown RUNNING EDITOR Jen A. Miller SWIMMING & OCEAN SPORTS EDITOR Bruckner Chase CREATIVE Brian Soroka, Creative & Layout Director WEBSITE Cassandra King, Website design and backend development ADVERTISING

A full day of events! •4-mile NJ Mud Run for Cancer •11, 31- and 62-Mile Rides* •5K and 10K Run Races* •Fun Walk* •Cycling and Sports Expo •BBQ Reception with live music, raffles and silent auction •Champion Cup Series motorcycle races *Some or all of event will take place on ...and more Thunderbolt Raceway Saturday • September 11, 2010 Thunderbolt Raceway New Jersey Motorsports Park 8000 Dividing Creek Road Millville, NJ 08332

EVENT LISTINGS STAFF PHOTOGRAPHERS Anthony Skorochod, Todd Wiley Sports COPY EDITOR Nathan R. Baker CONTRIBUTORS Tom Burrows, Patrick Engleman, Joe McDermott, Mitchell A Greene, Ph.D., Dr. Michael Ross, 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.

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THE LANCE EFFECT Lance Armstrong enhances any cycling event he attends, and nowhere was this ‘Lance Effect’ more evident than in the sleepy little town of Silver City, New Mexico at the recent SRAM Tour of the Gila. I had attended the event prior to Lance’s arrival in 2008 and, though the course, field and altitude made the race one of the country’s most challenging, it certainly possessed a laid back atmosphere and was devoid of major press coverage. Silver City’s remote location (Albuquerque, Tucson and El Paso airports all about four hours’ drive away) meant that many major teams used to send a skeleton squad or skip the race altogether, and the cycling press used to cover the event by phone. All of this changed when Lance and a couple of his Team Radio Shack teammates decided to show up and use the difficult race as preparation for this year’s Tour of California and Tour de France. The effect was first apparent driving into town the day before the start. The roads, hotels, restaurants, and coffee shops were overflowing with cyclists. Each usually half-filled category had been expanded and filled with racers. Major news vans were spotted all over town. The clamor was in stark contrast to the usual Silver City sleepiness. Banners welcoming Lance and the race adorned many often indifferent shops along Main Street. The race itself changed too with Lance taking part. He rode with a sort of bubble around him. I know that whenever I would find myself immediately adjacent to Lance in the peloton, I’d be a bit self-conscious and careful. No one wants to be THAT GUY who crashed out Lance at this small (for him) race in NM and ended his Tour aspirations, so he gets extra space all around him and the distinct privilege of not having to fight for wheels at any point during the race, even during the sprint finishes. Lance’s teammates, Levi Leipheimer and Jason McCartney, did not have the same advantage.

It was fun to measure my fitness to that of the Radio Shack riders. Leipheimer won the race and was clearly significantly stronger than Lance or anyone else in the bunch. On the first stage’s mountaintop finish, I lost nearly two minutes to Levi, but finished within sight of Lance, who I could see was visibly struggling with the steep beast just as much as I had, and afterwards was hacking up one of his voluminous lungs just like I was. Finishing just behind him that day meant that he’d be starting a minute behind me in the time trial. He passed me near the turnaround of the 16mile race with his mouth open, looking quite uncomfortable as he fought his bike, frequently jumping out of the saddle. I kept him close all the way to the finish, the ultimate tt carrot, I thought. Proud of myself for staying within a minute of such a renowned time trialist, I thought I had maybe cinched a top ten on the stage. Instead, Lance finished in 13th and me in 39th! We chatted after our rides, before we heard the results, and he told me that he had a bitch of a time catching me, and that he was happy with his ride. Not being a very strong time trialist myself, I thought that this should raise some eyebrows for Lance’s tour preparations. His fitness was certainly not head and shoulders above the rest of the riders’ in Gila as it should have been, but the worldwide attention he demands everywhere he races certainly hadn’t diminished at all. The Jamis/Sutter Home Team’s stage win on day two earned a mention in USA TODAY, the New York Times, and now Liberty Sports Magazine! Hope you enjoyed reading about my racing adventures- be sure to come out and cheer us all on at the upcoming Philadelphia International Championships on June 6! See you there,

Tyler Tyler Wren is a professional cyclist for the Jamis/Sutter Home Men’s Pro Cycling Team presented by Colavita who lives and works in Center City Philadelphia offering cycling coaching services through Wrenegade Sports. Reach him at or 610-574-1334.


10% off your meal when you show your number on race day! Located at the 20 mile marker of the Philadelphia Marathon






Sport psychologists are forever attempting to get athletes to be more positive and to rid themselves of negative thoughts. There is only one problem: That strategy doesn’t work. In fact, the evidence from all sports—including endurance events such as marathon running and triathlon—goes against the conventional wisdom that if you think happy thoughts and eliminate negative ones you will perform better on race day. As it turns out, even with lots of psychological coaching, attempting to be more optimistic and confident can have the reverse effect—it can make you realize just how unnerved you are! To really excel in the mental game, athletes are better served facing the “inconvenient truth” that the control we seek over our thoughts is weak and ineffective at best. A new book by author Barbara Ehrenreich, Bright-Sided: How the Relentless Promotion of Positive Thinking Has Undermined America, details the history of our American love affair with optimism. She cites Norman Vincent Peale’s 1952 best seller, The Power of Positive Thinking, and Stephen Covey’s The 7 Habits of Highly Effective People as books that peddled the promise that you could rather easily change your thinking in a positive direction just by choosing the right mantra to repeat or through sheer willpower. If only it were that easy! Any one of us who has struggled to calm themselves on the beach before their open water swim or tried to make themselves feel good about a slowerthan-expected finishing time, or, for that matter, promised themselves not to quit their training program, knows the frustration of trying to talk yourself into or out of something. In short, self-doubts do not go away (at least not for long) just because you want them to. There is substantial evidence that even elite athletes—those we admire for their mental toughness—still struggle with self-defeating thoughts. Alberto Salazar, winner of the New York City Marathon from 19801982, and Nike’s running coach, puts it bluntly: “You are always going to have doubts and fears.” Salazar wishes he had known that earlier in his career. He didn’t realize that everyone had doubts, so he wasted a lot of time thinking he was “a big baby, a wimp.” Similarly, Kara Goucher, the long distance runner who Salazar coaches, admits that although she sometimes brims with confidence, at other times, she is overwhelmed by doubts. She says “it's as if I have two voices in my head, one that says anything is possible and [the other] that tells me I

am not good enough.” There are many quotable athletes, but they all acknowledge what Scott Tinley, who has competed in 400 triathlons and won close to 100 of them, said: “Self-doubt runs rampant through the ranks of even the best.” That is the dirty little secret of many professional athletes. Let’s call this constant parade of self-defeating thoughts “mind chatter.” To transform your mental game, consider taking a more mindfulnessbased approach to quieting your mind rather than continuing to hope that you can banish bad thoughts. A quick “mind chatter” lesson: First, no matter what you say, your “mind” will continue to dream up ways to keep you physically and psychologically safe. So, despite your best efforts to pump yourself up for a big race, chant positive aphorisms, or tell yourself that an upcoming competition is just for fun, the “mind” can sniff out potential threats to your ego and turn your pre-race sleep into a fitful night of insomnia. The mindfulness approach, unlike the traditional positive thinking strategy, wants you to also stop trying to amplify the positive or eliminate the negative. Trying to convince yourself that you really are a good runner (when you are insecure about your running) is like, as one colleague put it, trying to throw yourself a surprise party. It just doesn’t work. Instead, follow the fundamental mindfulness rule that “Whatever you resist persists and whatever you let be, lets you be.” So, when you identify thoughts in the mind chatter (“I am not a good runner. I am too slow”), just notice it, and if you like, “thank your thought” for showing up. You might say to yourself, “There’s that thought again, right on cue. Isn’t it interesting how you (the thought) show up when I need you the least?” The lesson is to not mess with your mind chatter, and be more like the Zen master who says “When thoughts come, let them come, and when thoughts go, let them go.” This approach accepts that all thoughts are legitimate, and trying to compensate for negative ones is a pointless denial of one’s true feelings. As an alternative to the chatter, it can be helpful to think about race related specifics, such as your pacing plan, the vision of your staying in good form, or as Michael Phelps is apt to do, even imagining successfully handling an unexpected race problem, such as a cramp, a pass by a competitor, or the pain of the last mile. The chatter will absolutely attempt to interfere with your relaxation plans, but now you have a mental skills strategy to apply when the volume on your chatter dial gets turned up. Notice the chatter, greet the chatter, and then see where else you might slide your attention so that the chatter receives no more attention than it deserves. Here’s a fitting metaphor that resonates with many athletes who find themselves mentally exhausted from trying to get on the right side of their racing jitters and doubts: Consider not feeling confident for a big race like being in a tug-of-war with a negativity monster. The monster is big, ugly, and very strong. In between you and the monster is a pit, and, so far as you can tell, it is bottomless. If you lose this tug-of-war, you will fall into this pit and be destroyed. So you pull and pull, but the harder you pull, the harder the negativity monster pulls back, and you find yourself edging closer and closer to the pit. The hardest thing to see is that your job is not to win the tug-of-war. Your job is to drop the rope! L Mitchell Greene, Ph.D. is the sport psychology consultant to The Philadelphia Triathlon and the SheRox Triathlon Series. He is also a contributing columnist for USA Triathlon. He can be reached at





Kowalski and Kamil Kuczinski and Argentines Leandor “El Diablo” Bottasso and Denis Aleman. Italian Roberto Chiappa will also return for a limited engagement. “The international flavor will be as strong as ever – but we can’t forget our own local horsepower – Olympian Bobby Lea, Lanelle Rockmore, Shane Kline, Jackie Simes, Colleen Hayduk, Theresa Cliff-Ryan, Kim Geist– who will all be here along with many other T-town favorites,” Nothstein said. “Also, David Espinosa and Iggy Silva, the national Madison champion who rides for Lance Armstrong’s Trek Livestrong team, will both be here.” As a two-time Olympic medalist – including a silver in Atlanta in 1996 – and a three-time World Champion, Nothstein said he has more than 15 years of professional, international career experience to draw from when booking races and promotions that bring fans to the track. “The advantage I have is that not only is T-town my hometown track, but I made a living at track cycling all over the world. I know what works,” he said.

Photo by Anthony Skorochod

The facts bear him out. In his first year the track finished with a budget surplus for the first time in years and in 2010 – and even before the World Series of Bicycling professional race series began – the Valley Preferred Cycling Center has already seen a 25 percent jump in both season ticket sales and registrations for the Red Robin Marty Nothstein Bicycle Racing League. he velodrome has contracted with Rodale Catering and Events to run the Lehigh Valley’s first all-organic concession stand for the 2010 season, Michelob Ultra has signed on as a sponsor and the buzz is building for the summer racing series.

The Kiwis are coming. So are the Poles. The Aussies will be here. The Argentines. The Canadians have made their reservations. Maybe we’ll even see an Italian or two. Yep, the world is coming to the Valley Preferred Cycling Center – again – and that’s just the way Executive Director Marty Nothstein likes it. Nothstein, the 2000 Olympic sprint gold medalist who is now in his second year as the executive director at the world-famous concrete crater just an hour north of Philadelphia, said his goal for the 2010 season is to give fans the world-class, Olympiccaliber track racing they have become accustomed to seeing in Trexlertown. “Last year and this year have been the most excited I’ve seen the riders in several years and that means more fun and excitement for our fans,” said Nothstein. “These guys are going to be laying it on the line every Friday night.” Among the international heavyweights headed for T-town are the New Zealand National Team – including the world record-setting women’s pursuit team, junior World Champions Sam Webster and Ethan Mitchell and Kilo World Medalist Eddie Dawkins – Australian Laura McCaughey, popular Polish riders Lucas

The World Series of Bicycling kicks off on Friday, June 18 with the USA Cycling 10-Mile National Championship and includes 10 nights of racing that end with the prestigious Salamander Madison Cup on August 27. The season also includes the USA Cycling Junior National Championships from July 8-11, with more than 150 of the nation’s best riders between ages 10 and 18 headed for T-town, as well as the USA Cycling Tandem National Championships on Aug. 6. Also new this year is the “Mayfair Music Series presented by Lehigh Valley Grand Prix,” which will feature live music and Happy Hour specials every Friday from 5:30 to 7 p.m. The Tuesday night 24-7 Fitness Clubs Pro-Am Series. Includes the Bear Creek Rising Stars juniors events as well as some of the best rising young racers in the country mixing it up with some of the Friday night pros. The series kicks off May 18. The Masters and Rookies Series opened May 15. “I’m excited,” said Nothstein. The world is coming to T-town. Are you? L For more information on race schedules, concession stand menus, happy hour specials, community programs and more, go to:





Photo by Dr. MIchael Ross

Have you ever shown up at the doctor’s office and, suddenly, your main problem has gone away? I’m sure you have, because it happens all the time. Usually there is some sort of provocative test that can make the symptoms return. The same is true with metabolic testing. Oftentimes, anyone with symptoms usually exhibits the same symptoms during cardiopulmonary exercise testing in the lab, however, some people are more difficult to diagnose. Whether it’s a fear of running fast on a treadmill, environmental issues, or poor performance when not exercising in the real world, sometimes a field test is necessary. Why field test? Field testing is frequently used to check your performance on a certain course or climb, such as how quickly you might be able to get up the Manayunk Wall or how fast you can run your favorite loop. However, simply repeating the same course for time will limit how much you learn about your performance. Perhaps there is a headwind slowing you down, but you are actually working harder than your last test. Your time might not be significantly better. Through metabolic field testing, you can see your improvement on a breath by breath analysis. What should you learn from a field test? Ideally, a test in the field should be as accurate and informative as a lab test, only outside the walls of the lab. If you are using field testing to benchmark your performance, you should be able to learn if your training is making you faster. You can also use a field test to guide your training. If your goal is to do well on a certain course, then you should be tested on that course in order to give you all the metabolic information you need to guide your training. As an example: The Manayunk Wall hill climb whether you are doing a single repeat or riding it 10 times. If your goal is to climb it in a certain time, then you need to know how hard you are working as you climb it so that you can train at that intensity. With metabolic field testing, we can see what your heart, lungs, and muscles are doing and how to train them most effectively. Suppose you are approaching your VO2max as you climb the wall, then you need to train at that intensity to increase the time that it would take to get up the wall. Because wattage will go up as you get more fit, relying on watts alone will cause your training to come up short as you get stronger. If you know your metabolic numbers, you can train based upon the watts that you are putting out at that intensity.

Diagnostic v training One of the main issues that we examine at The Performance Lab is exercise intolerance from medical factors that affect one’s ability to perform at his or her best. Usually, we can detect these factors in the lab setting, but I have worked with several athletes, professionals included, who cannot produce the same level of intensity in the lab as they can in the field. Because they are unable to reach their maximum exertion, they need to be tested in the field, especially if we are trying to reproduce symptoms that only come on during specific training or racing situations. Frequently, these location-specific symptoms are due to something that exists in the field, such as pollen, dust, or wind. By bringing the testing into the field, we learn what is affecting their performance. Cases from the vault: Kevin has always had a cough after exercise, especially in the cold weather. He thought this was normal and had even given it the nickname “Pursuiter’s Hack.” As cyclocross season approached, he felt the cough was getting worse and was associated with colder weather. He came to the Performance Lab for evaluation. Cardiopulmonary Exercise Testing in the lab showed some mild inflammation of his lungs, but even continued lung measurements during his VO2max testing didn’t bring about his symptoms. We decided to take his testing outdoors. Upon being exposed to the cold air, we immediately saw his altered breathing patterns. His testing after exercise outside revealed what we had suspected all along. Because he didn’t respond to the first-line asthma medications, we had to bring out a stronger medication. He is now riding and competing in road and cyclocross races without difficulty and doing well. Course-specific performance: Mark is a road racer who favors criteriums, a short technical course that is raced over many laps. His favorite “crit” is one that involves a short, steep hill. He came to the Rothman Institute Performance Lab to help his performance in this race.



After his baseline exercise testing in the lab, his VO2max, heart rate profile, lung function, and anaerobic threshold were established. We then packed up and headed out to the criterium course. He was fitted with the portable metabolic testing system and rode up the hill several times at race pace. Tracking his VO2 data, we learned that he was riding up the hill consistently at 90% of his VO2max. We now had an interval intensity that he could use to train for the many times he would face this hill in the race. From there, conducting a training program was simple. Most times, laboratory testing will yield appropriate diagnoses and training numbers, however, sometimes the feel of the road or trail is needed to motivate an athlete to go harder than normally possible in the lab. Thanks to improving technology, reliable, quality exercise testing equipment is portable and allows a base station to receive breath by breath analysis of metabolic function from up to a kilometer away. This new technology opens up the door for diagnosis of disease and to improve training. L Michael J. Ross, MD is a sports medicine physician and the Medical Director of Rothman Institute’s Performance Lab. Over the years, he has treated and trained numerous Olympic and national champions. His books Maximum Performance for Cyclists and Maximum Performance Sports Medicine for Endurance Athletes have been helping endurance athletes go faster for several years. He has been a team Physician for Colavita, Jittery Joe’s and Navigators Professional Cycling Teams. This is his 12th year as race doctor for the Philadelphia International Championship.


JUNE/JULY 2010 21

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Classes & Camps: I Cycling

Physiological Testing & Services: I Blood Lactate Threshold






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World-class bike fitting

       Bahati Foundation Pro Cycling Team Meet & Greet – Friday, June 4th, 6:00pm-9:00pm Zipp Demo Ride – Saturday, June 5th, 8:00am. Join us for a fully supported, group demo ride on Zipp wheels!

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Photo by Anthony Skorochod


Live National TV Coverage Debuts! Photo by Anthony Skorochod

For the first time in its 26-year history, the 2010 TD Bank Philadelphia International Cycling Championship will be broadcast live to over 100 million households across the U.S. on six regional sports networks and on Versus, the national cable network that carries many of the world’s top cycling events, including the Tour de France. It’s all thanks to a significant commitment by Comcast SportsNet (CSN) whose parent company, Philadelphia-based Comcast, is one of the largest media enterprises in the world. A bigger viewer footprint translates into wider exposure for the race and stronger sponsor interest. Plus CSN’s ability to promote the race as a unique Philadelphia attraction extends interest in the event and surrounding activities well beyond race weekend. As an example, the Philly Fun Ride has now become the AstraZeneca Wellness Challenge and provides a logical link to the American Diabetes Association Tour de Cure on May 23 where AstraZeneca will sponsor the Red Riders, cyclists who have diabetes. And the Philadelphia Insurance Companies are sponsoring the Amateur Time Trials on June 5 as a preview to their own major event following Championship weekend, the Philadelphia Insurance Triathlon on June 25 - 27. Undoubtedly, the significant new media partnership will help grow the size and scope of the event as well as

support the related activities and programs, a real plus for returning sponsors like TD Bank, MINI Cooper, KYW Newsradio, Fuji Bicycles, Mavic and others. But the real plus will be the return to live race television coverage, the opportunity via camera-mounted helicopters and motorcycles to see the tactical battle unfold in the last dramatic hours, always a nail-biting finale among many of the world’s top pro cyclists. It’s a unique experience…watching a European-style professional road race in the heart of a major U.S. city where some 300,000 mostly American spectators become bike racing fans for a day. The strength of a significant television partnership means fans can learn more about the sport, the event, the cyclists and what has made the race a huge festival in Philadelphia. Thanks to TD Bank, Comcast SportsNet, the Commonwealth of PA, KYW Newsradio and a host of others for making this unique Philadelphia tradition a national treasure! Dave Chauner Jerry Casale Pro Cycling Tour

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This VIP pass entitles the holder to experience the most exciting single day Cycling Event in the United States up close and the exclusive Pro Cycling Tour’s Champion’s Club!

Q: Where’s the best place to catch all of the pageantry and racing action of America’s biggest international cycling classic? A: From Champions Row with special-access VIP tickets! While the race course is free to spectators and open to the public, Champions Row VIP tickets place you front-and-center at the start/finish line on the Benjamin Franklin Parkway. See the racers up-close-and-personal as they tear by your seats lap after lap, and witness the nail-biting finishes that both the women’s and men’s events deliver year after year. Priced at $100 each, these tickets provide VIP access to special opportunities, such as: free remote parking and shuttle service; all-day race viewing from exclusive

Champions Row tents along the Parkway; all day catered food and beverage services; great views of between lap entertainment, announcers’ commentary, and the big-screen TV for coverage of the racing strategy as it unfolds; free shuttle service to the grueling Manayunk Wall throughout the day; the chance to win a ride in an official pace car; plus the opportunity to meet teams and racers. Champions Row is the event’s prime hospitality area, located within a short walk of the on-site Philadelphia Cycling, Health and Fitness Expo, the athlete’s pit area and the TD Bank Family Fun Zone. To order VIP tickets, go to

ASTRAZENECA WELLNESS CHALLENGE – Sunday, June 6, 2010 from 7:15 a.m. – 8:45 a.m.

Photo by Carolyn Worthington

Not only will the world’s top professional cyclists be pedaling through Philadelphia this June, you can, too! Jump online ( and register to ride in two of the favorite race weekend events – the Amateur Time Trials presented by Philadelphia Insurance Companies on June 5 and the AstraZeneca Wellness Challenge (formerly the Philly Fun Ride) on June 6. Both events are open to cyclists of all skill levels.

AMATEUR TIME TRIALS PRESENTED BY PHILADELPHIA INSURANCE COMPANIES – Saturday, June 5, 2010 at 7:00 a.m. Test your cycling mettle against the clock in the Amateur Time Trials presented by Philadelphia Insurance Companies. Whether you’re a recreational rider, a serious amateur racer or just curious about how fast your legs can motor on wheels, this opportunity to be professionally timed is sure to get your adrenaline pumping. It’s also a great tune-up for the Philadelphia Insurance Triathlon, June 25-27. The Time Trial’s out-and-back, eight mile course runs from the Art Museum along West River Drive and includes categories for virtually all age groups, from 10-year-olds to senior citizens. Prize money up to $200 and/or medals will be awarded to the top finishers in each category. While the event is open to riders of all skill levels, it is also the PA Junior State Time Trial Championship and is a qualifier for the 2010 Junior PCT Grand Prix which will occur on Sunday, June 6. There’s no day-of registration for this event, so go online today and secure your spot. Registration fees are $25 for adults and $10 for juniors, ages 10-16.

What’s it like to ride a professional road race course, free of cars and full of fanfare? The AstraZeneca Wellness Challenge is your chance to find out! The epic TD Bank Philadelphia International Cycling Championship race course will be open for amateur and recreational riders over the age of 12 on Sunday morning, prior to the pros’ races. The AstraZeneca Wellness Challenge aims to inspire new and recreational riders to adopt a healthy, active lifestyle while challenging more seasoned riders to turn in a top performance. To underscore the idea of living healthy, AstraZeneca is also sponsoring the Red Riders, cyclists living with diabetes, who will be riding in the American Diabetes Association’s Tour de Cure on May 23. “The ADA’s Tour de Cure ride is a great training ride for the Wellness Challenge, and both events really speak to how cycling can be an integral part of a fit, active lifestyle,” said Dave Chauner, president of Pro Cycling Tour, organizers of the TD Bank race. AstraZeneca Wellness Challenge participants will have access to all parts of the 14-mile pro race circuit, including Kelly Drive, the infamous Manayunk Wall, Lemon Hill and the Benjamin Franklin Parkway. But you have to get up early to take advantage of this one – the ride starts at 7:15 a.m. and runs until 8:45 a.m., at which point the course will be cleared in time for the pro riders to take over at 9 a.m. Advance registration for the AstraZeneca Wellness Challenge can be done online through the Pro Cycling Tour website, Look for the AstraZeneca Wellness Challenge logo and click for registration information. All registrants will receive snacks, an official AstraZeneca Wellness Challenge t-shirt and rider number. The fee is $45 per rider. Ages 12 and up and all ability levels are invited. Helmets are mandatory. For day-of registration, go to the main staging area at Kelly Drive and Sedgely just below the Art Museum, on Sunday, June 6 beginning at 6 a.m. The day-of registration fee is $55.

For more information and a registration link, visit

SATURDAY, JUNE 5, 2010 7:00 A.M. – AMATEUR TIME TRIALS PRESENTED BY PHILADELPHIA INSURANCE COMPANIES Start training now so that by June 5 you can join in the fun with fellow cyclists who will all be racing against the clock. Log in your best time on this eight mile course that begins at the foot of the Art Museum and takes you along scenic West River Drive and back. The Time Trials are also a Junior PCT Qualifying Event. Number pick-up begins at 6 a.m.; first rider off at 7 a.m. Pre-registration only. Go to for registration information. Don’t want to ride? Then come out for a look at the sport’s next generation of stars!

SUNDAY, JUNE 6, 2010

8:00 A.M. TO RACE FINALE – TD BANK FAMILY FUN ZONE Looking for something fun to do with the kids between laps? Check out the TD Bank Family Fun Zone located at the base of the Art Museum steps. This special TD Bank area will feature entertaining activities for the whole family and keeps you in close proximity to all of the race action. 8:30 A.M. TO 4:00 P.M. – PHILADELPHIA CYCLING, HEALTH & FITNESS EXPO Check out everything you need to know about cycling, fitness and sports at the Philadelphia Cycling, Health & Fitness Expo, located course-side on the Benjamin Franklin Parkway on race day. Consumers can check out the latest in bikes and cycling gear and explore all of the health, wellness and fitness resources the region has to offer.

12:45 P.M. – CADENCE CYCLING FOUNDATION SPRINTS The annual showcase event for this outstanding program that teaches inner-city kids how to improve themselves through competitive cycling. Approximately 40 riders ages 8 to 16 run in exciting heats between Logan Circle and Eakins Oval, followed by an awards ceremony.

Photo by Carolyn Worthington

11:45 A.M. – JUNIOR PCT GRAND PRIX Open to Junior riders, ages 15 to 18, who qualify to compete. Go to for details. Check out the up-and-comers as they tear around the loop between Logan Circle and Eakins Oval, sprinting for points on every lap. An awards ceremony follows on the event stage at the start/finish line.

Photo by Scott Schaffrick Photography

7:15 A.M. TO 8:45 A.M. – ASTRAZENECA WELLNESS CHALLENGE Ride the same course as the pros, including Kelly Drive, the Manayunk Wall and Lemon Hill, on Sunday morning. Preview what the world’s best cyclists will experience when you and your family join in this early morning, race-day favorite. Register in advance (visit or register that morning beginning at 6 a.m. at the main staging area at Kelly Drive and Sedgely just below the Art Museum. Fee is $45 in advance; $55 day of event.

Photo by Carolyn Worthington

THE MAIN EVENT 9:00 A.M. – TD BANK PHILADELPHIA INTERNATIONAL CYCLING CHAMPIONSHIP VIP Tickets Available 9:10 A.M. – THE LIBERTY CLASSIC The world’s elite pro men begin at 9:00 a.m. and the world’s best women cyclists go off at 9:10 a.m., both attacking the 14-mile circuit from the Benjamin Franklin Parkway through Manayunk and back. Catch all the pageantry and race action of America’s biggest international cycling classic from Champions Row, the limited access, fully catered VIP tents, curbside and right at the start/finish line. To purchase VIP tickets for access to Champions Row (open from 8:30 a.m. to 4:00 p.m.) and for more information, visit

Photo by Scott Schaffrick Photography


Photo by Carolyn Worthington

Elite professional cyclists from some 20 nations. America’s rising cycling stars. Philadelphia kids who have been turned on to the rush – and fitness – of cycling. Time Trials, a Wellness Challenge, the Family Fun Zone and more. There’s more to do during the TD Bank Philadelphia Cycling Championship than you can imagine. Here’s the rundown. Don’t miss a minute!



Sunday, June 6 â&#x20AC;˘ 9am TD Bank is proud to support one of the most successful cycling events in the United States and salutes all the athletes whose competitive spirit is an inspiration to us all.

To see the riders power up the Manayunk Wall, get there early as the crowds really start to set in around noon. Cresson St. and Lyceum Ave. form the base of the Wall.

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Premium Patron Tents

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After seeing the riders climb the Wall (the men do it 10 times!), it’s great to watch them descend. The place to catch them is along Manayunk Ave. – the “Fall from the Wall” – where they reach top speeds of 55 mph.


The top of Strawberry Hill Dr. is a secluded spot that’s great for viewing the race and possibly catching an attack in the making.

Lemon Hill is where it’s at, especially as the race starts nearing the end. Hardcore race fans party, picnic and rally on the cyclists. At the intersection of Sedgley and Poplar Dr., you can see the riders’ skill in descending off Lemon Hill, taking a sweeping right at high speeds.

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Champions Row VIP Area



Start/Finish Action Patron Tents

Ride the course like the pros from 7:15 a.m.- 8:45 a.m. Main staging area is Kelly Drive and Sedgely just below the Art Museum. Go to for more info.

Team interaction is best seen at the Feed Zone on the Northeast side of the Art Museum. Here riders grab lunch on the go or a quick wheel change before their return to Manayunk. The Feed Zone is sometimes the crash zone, as pit crews hand up supply-filled mussette bags while attempting to stay clear of other riders. Also, as riders retire from the race, they head for the team tent, making this a great place to snag an autograph. Across from the Feed Zone, at the base of the Art Museum, be sure to check out the TD Bank Family Fun Zone for entertainment and activities between the laps.

The start/finish line on the Ben Franklin Parkway is where all the action is leading up to the 9 a.m. “go” for the men and the 9:10 a.m. start for the women. The announcers set up shop here for the day, and large-screen TV broadcasts the cyclists from all points on the course. Logan Circle is a great place to see the men’s field casually spin by as they do several neutral laps before heading out to Manayunk.


Photo by Scott Schaffrick Photography

Looking for the perfect picnic menu for race day? Here’s what one of Philadelphia’s celebrated chefs suggests you take along. Chef Guillermo Tellez shares his New American cuisine with guests at Square 1682, the new Kimpton bar/lounge in the Rittenhouse Square neighborhood ( Chef Tellez says you can apply out-of-the-box food ideas to bring a world of flavors together inside your basket. His recommendations? Roasted Chicken Salad Sandwiches, Three Bean Salad and Grilled Peaches with Pound Cake (see recipes below). Don’t want to cook? Head on over to the VIP tent at the race start/finish line. Buy tickets at

¾ cup white sugar ¾ cup extra virgin olive oil ¾ tsp. ground dry mustard ½ cup fresh tarragon leaves 1 ½ cup sundried tomatoes, julienne thinly In a large bowl, combine the beans, onions and garlic. Set aside. In a small saucepan, mix the vinegar, sugar, oil, and tarragon. Warm and stir over medium heat until sugar dissolves. Remove from heat, cool and pour over bean mixture. Stir until all ingredients are coated. This is best if it is left to marinate for a few hours in the refrigerator, and stirred occasionally.

Grilled Peaches with Pound Cake, Mint Syrup & Ginger-Mint Creme Fraiche 5 Tbs. unsalted butter 2 Tbs. granulated sugar 1 cup (8 oz.) thick crème fraîche 1 cup mint leaves chopped Vegetable oil for greasing the grill 3 ripe but firm peaches or nectarines, halved or quartered and pitted 6 one-inch slices pound cake (recipe below) 3 Tbs. chopped crystallized ginger (optional for garnish) 10 mint leaves, julienned 1 cup water 1 cup sugar 1 cup mint leaves Pack Chef Tellez's roasted chicken salad sandwich and three bean salad for the perfect race day picnic.

Chef Tellez’s Roasted Chicken Salad Sandwich 1 roasted chicken diced ¼ cup finely chopped celery (about 1 stalk) ¼ cup finely chopped onion 1 garlic clove, finely chopped ½ cup mayonnaise 2 Tbs. dijon mustard 1½ tsp. siracha sauce (hot pepper sauce) ¼ cup chipotle aioli 8 medium tomato slices (optional) 4 lettuce leaves (optional) Multi grain bread

Heat gas grill to high, cover, and when it’s hot, turn it to medium (this will get the grates sufficiently heated). Melt the butter in a small saucepan over medium heat on the stovetop. Whisk the sugar, 1 Tbs. of ginger minced and chopped mint into the crème fraîche until smooth. Use a grill brush and then a lightly oiled rag secured on long tongs to clean the grill thoroughly. Brush the cut sides of each peach half and both sides of the pound cake slices liberally with the melted butter. Grill the peaches cut side down, uncovered, until lightly caramelized, 1 to 2 min. Transfer them to a platter and cover with foil. Grill the pound cake slices on both sides until nicely toasted, about 3 min. Cut each peach half into slices. Top each slice of pound cake with the sliced peaches. Spoon the crème fraîche over the peaches and scatter the crystallized ginger on top.

Pound Cake

Three Bean Salad

12 oz. (3 sticks) butter, plus more for pan 3 cups sugar 5 eggs 3 cups all-purpose flour, plus more for pan ½ tsp. fine salt ½ tsp. baking powder 1 cup milk 1 tsp. vanilla extract

14 oz. green beans, blanched and drained 14 oz. wax beans, blanched and drained 14 oz. cooked black beans, rinsed and drained 1 red onion, julienne thinly 6 garlic cloves, minced ¾ cup red wine vinegar

Preheat oven to 350 degrees F. With a mixer, cream butter. Add sugar, a little at a time. Add eggs, 1 at a time, beating after each addition. Stir dry ingredients together in a bowl and add to mixer alternately with milk, starting with the flour and ending with the flour. Mix in vanilla. Pour into a greased and floured tube pan and bake for 1 to 1 ½ hours, until a toothpick inserted in the center of the cake comes out clean.

Remove chicken from the bone and dice into ½ to 1-inch cubes. Place chicken in a mixing bowl; discard skin and bone. Add celery, garlic, onion; toss gently to combine. In small bowl, combine mayonnaise, mustard, aioli and hot pepper sauce. Pour mayonnaise mixture over chicken mixture and toss gently to combine. Assemble sandwiches.


Photo by Scott Schaffrick Photography


HTC-COLUMBIA Returning to defend the title is the world's number one ranked team, HTC-Columbia, which won the race with German-born AndrĂŠ Greipel in 2009. The team is already turning in major wins through the first half of the 2010 season. From sprinting to climbing, this team wins all kinds of races thanks to its deep stable of talent, assets that serve a team well in a race like Philly where the challenging nature of the course makes for a different race every year. The team also boasts 2006 winner Greg Henderson (New Zealand), who earned his contract with the team after winning Philly.

LIQUIGAS-DOIMO The other top division team in the race is the Liquigas-Doimo team from Italy, which has some of the fastest sprinters in the world. If the race comes down to a field sprint, Francesco Chicchi is ready, with four sprint wins in various stage races already this year. If the temperature rises and a race of attrition shrinks the field, Manuel Quinziato will likely be there.

BMC An American team that has made a huge leap in status for 2010 is the BMC Racing team. In the off-season, the team signed the current world champion Australian Cadel Evans and the multi-time US champion and fan favorite George Hincapie, who won this race in 1998. While the bigger teams are often the pre-race favorites, the North American domestic teams target the Philly race as one of the key events of their season â&#x20AC;&#x201D; for a win here is a milestone for any domestic team. And in the past, domestic teams have often been in the mix right up to the end, sometimes winning it all.

UNITED HEALTHCARE PRESENTED BY MAXXIS One team that has done this twice, most recently in 2006, is the United Healthcare-Maxxis team. The team is a multiple-time winner of USA Cycling's National Racing Calendar and has the depth of talent to challenge in a sprint with Aussie Karl Menzies and Canadian Andrew Pinfold, or on a solo breakaway with Boston native Tim Johnson.

KELLY BENEFIT STRATEGIES An American team looking to make the jump to more international racing this year is the Kelly Benefit Strategies team. Racing from Thailand to Korea to Uruguay, not only are they racking up the frequent flyer miles but also the wins. Riders like Andy Bajadali and West Chester's own Scott Zwizanski have top wins from 2009.

FLY V AUSTRALIA The current leaders of both the National Racing Calendar's individual and team standings is the Fly V Australia team, with Aussie Ben Day leading the way. The team also boasts American Phil Zajicek as a strong overall rider and South African Darren Lill. Fourteen other domestic teams will be vying for a major win here, including Jelly Belly with Pennsylvania-native Mike Friedman, Jamis/Sutter Home presented by Colavita with sprinter Ivan Dominguez (Cuba) as well as breakaway specialist and Philly-native Tyler Wren, and Bissell Pro Cycling with Andy Jacques-Maynes. The newly formed Bahati Foundation team is also a contender, having stocked its roster with speed and talent, including team founder and overall speedster Rahsaan Bahati and Lancaster-born Floyd Landis.

Photo by Scott Schaffrick Photography



TEAM TIBCO Many American teams are looking to derail Teutenberg's try for a fourth win, and the 2010 women's field is far more evenly matched then in previous years. One of the most promising teams for this challenge is Team TIBCO, led by sprinter Brooke Miller who finished second in 2008. Dr. Miller (Ph.D. Evolutionary Biology) is the 2008 U.S. national road and criterium champion, the only woman to have held the titles in the same year. Her team is deep with talent, including current U.S. road champion Meredith Miller and last year's second place finisher, New Zealand's Joanne Kiesanowski.

PEANUT BUTTER & CO. TWENTY 12 The Peanut Butter & Co.Twenty 12 team may be new to the scene but has a very experienced roster. Last year's third place finisher Shelley Evans packs a one-two sprinting punch with teammate Katharine Carroll, while Mara Abbott and Lauren Tamayo are riders for the breakaways.

WEBCOR The Webcor team boasts a lot of experience as well, with Katheryn Curi Mattis and Canadian Gina Grain who has two podium finishes here on her resume. Team Vera Bradley Foundation currently sits in second on the National Racing Calendar thanks to strong riding from Alex Rhodes and Alison Powers. Another strong contender is the Colavita/Baci presented by Cooking Light team with sprinter and Philadelphia resident Theresa Cliff-Ryan. Similarly, the BMW-Bianchi team sits high on the National Racing Calendar thanks to its big gun, former world champion time trialist Amber Neben who could neutralize the sprinters by soloing her way to a victory.

Photo by L’Equipe (provided by Jeannie Longo)

The women's Liberty Classic brings the top teams from around the world to Philadelphia, and recently, the top female team has been HTC-Columbia, winning the race the past three years with power sprinter and current German national champion Ina-Yoko Teutenberg. One of the reasons Ina wins so often is the support she receives from teammates with the likes of fellow German Judith Arndt and American Kim Anderson. With her team supporting her, Teutenberg has already taken overall and stage wins at the Redlands Classic and San Dimas races in California and leads the USA Cycling National Racing Calendar.

No list of favorites for the win in the Liberty Classic would be complete without including the cyclist that is considered one of the greatest female cyclists of all time – Jeannie Longo of France. The list of her world and Olympic accomplishments alone warrants this title. But the fact that she is still racing, and winning, at age 52 puts her on another level. Longo has four Olympic road race medals, one of which is gold from the 1996 Atlanta games. She has nine world championship titles to her name, both in road racing and time trial. And she set the world hour record in 2000. In the 2008 Beijing Olympics, her seventh Olympics, she missed a bronze medal in the time trial by only two seconds. Longo shows no signs of slowing down, winning the famous Mt. Evans hill climb for the second time in her career in 2008 and finishing third overall at the Fitchburg Longsjo Classic where she raced without any teammates. For the 2010 Liberty Classic, Longo will be guestracing for Team Colleen-Summit Velo.


f you enjoy competing in any sport, at some point you have probably been a member of a team of like-minded people. From the weekly ultimate frisbee team to a world-class organization like Lance Armstrong’s old US Postal team, someone has taken it upon them to be the glue that binds each to another. The many facets of running a team remain hidden to most members, but the duties and motivations of the team founder are usually pretty similar. Besides being motivated and a good organizer, the key of any team is raising capital to help fund team activities and to draw in athletes. Hunting for sponsors is a time consuming and often frustrating procedure. Directors have to deal with rejection and rejecting while standing their ground during negotiating. Directors have to balance their needs with the promises they make their sponsors and their athletes. Each team has different requirements which range from asking for cash to making deals on products. No matter what is negotiated, each party has a responsibility to the other, and keeping a relationship healthy will help keep a team together.

To get an idea of what it takes to start a new team and the motivations behind it, I interviewed Dr. James Wilson about his new team’s freshman year in the world of cycling. Dr. Wilson is a leading gene therapist at the University of Pennsylvania. There he spends a majority of his time researching Cystic Fibrosis, one of the most common genetic diseases, which afflicts 30,000 people in the United States. The defective gene that causes Cystic Fibrosis (CF) produces thick mucus that year to year, increasingly clogs the lungs and obstructs the pancreas, which stops natural enzymes from breaking down and absorbing foods. Currently the average life expectancy of someone with CF is 37 yrs. Dr. Wilson has been cycling at an elite level for several years and has most recently been tackling 100 mile mountain bike races across the United States. HP: Before we get started, can you tell me what made you decide to start Team CF? JW: I had considered starting a team with a Cystic Fibrosis theme for several years. My early thoughts regarding the value of such a team were to raise awareness of the disease and help raise money for CF research. While these goals are laudable, I did [not] see how a cycling team would be the best way to achieve them. What changed my mind was the realization by the CF community that a routine fitness program is actually therapeutic for those with CF. The primary mission of the Team is to promote fitness and exercise for those with CF. We do this in a number of ways including providing resources to those with CF who propose to use the bike to get into a fitness program. In building the team I wanted to get the attention of the cycling community and thought the best way to do this would be to build an elite team that could compete at a national level and to use this as a platform to get exposure and tap into

others who are passionate about cycling and part of the CF community. The decision to focus the Elite team on mountain bike racing (and some cyclocross) was based on what and who I knew and the fact that this group of incredibly talented and dedicated athletes is woefully under supported. With the elite team in place we are building a national group of Team CF around cyclists who are committed to the Team’s mission including those with CF and their families, friends and caregivers. We have recruited the participation of cyclists from across the country from Oregon and California to New England and Florida. HP: What has been the time frame from your first idea to start a team, to actively beginning the process to now? JW: We launched Team CF December 2009. I started working on this concept summer 2007. HP: You’ve never run an athletic team before, so what have you discovered to be the most difficult part of the process? JW: It really is not that complicated. Like anything else, it helps to have good organization and clearly defined expectations. The challenging part of the whole process was getting the team started. Through 2009 I worked quite hard to recruit some elite cyclists and get commitments from sponsors. I reached a point, however, when I had to decide to proceed full speed ahead and not turn back. The problem was that I had to make this decision before I had landed a single sponsor or had a firm commitment from a cyclist. HP: How did you approach potential sponsors and what information is a company looking for? JW: We started with a plan to land a lead sponsor for financial support and a few bike related sponsors for product. We got very far along in negotiations for both and each fell through at the last minute. My mistake was that I had not developed robust contingency plans and had to scramble when both of these deals fell through. My experience with sponsors regarding Team CF is as follows: Some of them saw the unique opportunity that Team CF provided in terms of marketing and exposure in new venues. However, most could not get their arms around the concept. I suspect this will change after the first year when we have something very tangible to present to sponsors. HP: A lot of people who start an organization that has the goal of bringing awareness to a medical condition become a not-for-profit. On the surface, that would seem to make it easier to get sponsorship money. Why has TeamCF chosen to be an LLC? What are the legal issues involved with starting a team? JW: We began with the goal of establishing or affiliating with a 501c3 (non-profit) and approached sponsors with such a plan. We also sought advice from the national Cystic Fibrosis Foundation (CFF) with whom we planned to partner. CFF felt that we could be an effective partner either as a 501c3 or an LLC and suggested it would be easier to establish and run the organization as an LLC;



financial and legal advisors agreed with this plan. The response from sponsors was very interesting. Bike product sponsors did not seem to care how we were structured. Biopharmaceutical sponsors were mixed in terms of how best to structure the team to facilitate their support often citing conflict of interest rules that could argue either way. In the end we went with an LLC. HP: How would you describe the relationship between a team and its sponsors? Both parties take on a responsibility to support each other, so how would you define those responsibilities? JW: My commitment to sponsors is to make Team CF successful in terms of exposure in the cycling and lay press and to advance the mission of the team. My expectation of sponsors is for them to live up to the commitment of resources that were negotiated and to let us run the team. I do not look toward sponsors for help in the any aspect of operations, management, or marketing of the team. HP: Once you have sponsors, you have to assemble a team. Iâ&#x20AC;&#x2122;ve heard running a team can be similar to herding fish. What are you looking for when recruiting athletes for your team? It seems that the elite athletes on Team CF have different qualities and responsibilities you want to use to the benefit of Team CF. Can you elaborate on your decision making process? JW: In assembling the Elite mountain bike team I was looking for athletes that 1) are absolutely committed to competitive cycling in 2010 with the expectation of having some success, 2) that were not well supported in the past and could benefit from more support, 3) are great human beings who have represented the sport of cycling well in the past, and 4) are willing to commit time to furthering the mission of the Team. I relied heavily on my coach, Chris Eatough, in putting this Team together. HP: Team CF has big plans for being a national presence but it is currently still a small program. How many people does it take to run a team and could you give a brief description of each personâ&#x20AC;&#x2122;s duties? JW: Team CF is already getting to be quite large with the recruitment of a national presence in the form of the club team. The most difficult aspect of building the team is in the first year when resources are slim. We launched Team CF with the participation of Monique Molloy who is a colleague of mine at, work providing much of the administrative support in her off hours. The contribution of the shop we affiliated with, Human Zoom, has been critical. We also have legal and accounting consultants. Clearly we will need to build a much more robust management team next year and are already moving in that direction. My goal is to step away from the day to day operations once it is developed and stable. HP: You have been on teams as an athlete in the past. Could you give a brief description of what you have discovered to be the difference between how you thought about teams as an athlete and now as a team director. Was there a reality gap? JW: Not really. I think it helps if the team director is as active in the sport as I am. JW: This is very important in furthering our mission of the role of fitness in promoting health for those with CF. Learn more about Team CF at

Photo by Tom Burrows

HP: What role does social media play in the function of the team?




weighting 160 pounds needs 6.5% more energy to run the same pace as someone who’s 150 pounds. I don’t want to expend an extra 6.5% of energy. I want to run 6.5% faster. Here are some things to know about getting lean and mean, how to find your best racing weight, and how to keep yourself out of Wawa in your PJs late at night. It’s Not All About Weight Fitzgerald talks a lot about optimal performance weight, even though there isn’t a way to calculate what that number is. “There’s no formula that exists where you can plug in your height, weight, age, gender and get a number,” he says. Instead, look at past performances. Where did you feel and race your best? That’s your optimal performance weight. If you’ve never raced before, Fitzgerald suggests getting your body fat percentage, which you can have your doctor or even your gym calculate for you. “You can use that to find where you reasonably expect to be and as a way to set an initial goal to pursue,” he says. t usually happens late at night. I’ve already had dinner, already taken the dog on her last walk. I can even be in bed with the lights out when the craving hits. Hard. I’ll toss and turn, and, most of the time, get up, get out of bed, and go get what I need.


Potato chips. I have made far too many late night trips to Wawa – yes, sometimes even in my pajamas – for a small bag of Ruffles. I won’t buy a large bag and keep it in the house because that means I would eat them all the time. If I put a half mile between me and the chips, I won’t eat them. So the theory goes. It’s even worse when I’m training for a race. Right when I’m running my highest mileage weeks and trying to lean down so I carry less weight to the starting line, all I want to eat is junk. Endurance athletes walk a fine line when it comes to food. We’re shedding hundreds, even thousands of calories a day. Our appetites rage, but we need to be lean to perform our best. According to Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performance, a runner

He lists optimal body fat for different sports in the book, but those should be guidelines only. Remember, most of us are amateurs whose full time jobs do not involve running, cycling or swimming. Example: The average body fat for a professional female runner is 12.4%. I’m lucky if I get down to 20%. For someone like me, a five foot, six inch tall woman who runs two big races a year and typically finishes in the top 20-25% of the pack, 20% - which comes in at around 130 pounds – works for me. That’s my optimal performance weight. Diets Need Not Apply You will not get to your optimal performance weight by just cutting calories. You might lose weight by doing so, or by dabbling in some fad diet like Atkins or South Beach, but that won’t help you race faster. “Simply eating less is not going to make you any fitter,” says Fitzgerald. “You will sabotage your performance because it will leave your muscles unrefueled for a workout.” When I interviewed Fitzgerald, I had just gone through a breakup, which sucked away my appetite disappear. I dropped 10 pounds in two weeks. I was tempted to call Us Weekly and share my jaw



dropping weight loss story in hopes of a cover article. Then I went on a five-mile run and nearly passed out. Same thing happened the next day when I tried to do my weight lifting routine at the gym. We need calories to live, and to race. We need carbs and protein and fat to fuel our bodies through strenuous workouts, and we need the same to recover. That’s why dieting will not work, not if you want to perform at your best level. Improve Your Food But that doesn’t mean you can eat whatever you want. In Racing Weight, Fitzgerald created a chart that lets you track what you eat and rate your daily diet on a point scale. You might be surprised how poorly you do once you start tracking your food. “People tend to eat more than they think they do. They eat more junk than they think they do – the same stuff that couch potatoes eat,” he says. “People are eating too many empty calories.” It’s not easy to change the way you eat, either. “Any sort of habit is hard to break when you’re used to doing things a certain way,” he says. “Our genes are to blame in that we have a hard wired preference for high caloric density foods, the types of foods that didn’t exist 50,000 years ago. The whole reason foods like fast food cheeseburgers and pizza exist are because they’re delicious.” The best way to start changing your diet is one small step at a time. Maybe it’s cooking dinner one night a week instead of going out, switching from white bread to whole grain, or trying out Fitzgerald’s chart. Now’s a great time to change what you eat, too. Fresh and local fruits and vegetables are rolling off Pennsylvania and New Jersey farms. Picking up a basket of New Jersey peaches and swapping them out for post-lunch candy is an easy fix (and I’d say the peaches taste so much better). You can also follow the advice of Michael Pollan, author of Omnivore’s Dilemma and the so-called high priest of healthy eating: Don’t eat anything your grandmother wouldn’t recognize as food. Drop from your diet anything that’s processed, genetically engineered, or comes out of a tube (do you know what’s in Cheese Whiz?). If it’s got high fructose corn syrup, ditch it. What diet you’ll need to hit your optimal performance weight depends on you – your body, your genes, your sport. In the back of Racing Weight, Fitzgerald lists the daily menus of professional athletes from all sectors of endurance sports. That helped me make a few tweaks in my diet leading up to my last race. One point where I disagree with Fitzgerald is on milk products. He says go low fat. I drink whole milk when I’m training. But I’m allergic to eggs and can’t get that hit of fat in the morning from an omelet or a sunny side up. I need that milk fat to fuel me and get down to 20% body fat, so it works for me.

Hungry? Eat More I asked Fitzgerald about my potato chip obsession. He said it points to a problem in what I eat. “Part of it is a salt craving because you’re sweating a lot,” he says. “It’ pretty well documented that when people are in heavy training they start to crave more sodium. The rest is just calories. Or you just happen to like potato chips.” I do – they were my favorite childhood food. Yours might be ice cream, gummy bears, or pizza. An easy way to curb any craving is to eat more of what’s good for you. My fix is to add more protein and carbs to my dinner plate, which washed the potato chip craving away. Well, almost. If there’s a bag open at my mom’s house, I dive in. But that’s another thing about being in optimal performance weight – and an amateur athlete. Optimal doesn’t mean perfect. It’s a goal to hit when you’re racing. It’s not even a goal to have year round. So when I’m down the shore for a week this summer and eating hot dogs and hamburgers and drinking too many cold beers, I won’t be thinking of Fitzgerald or his advice. But when I start training in the fall again? I hope to keep the potato chip and late night trips to Wawa at bay.


JUNE/JULY 2010 43


14 CC4 A


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Jun 13. Cheyney Challenge Road Race.


Jun 18. Festival of Speed - US 10 Mile Championships. 7:30 PM. Valley Preferred Cycling Center 610-395-7000.


Jun 19.12th Annual ALS Express Bike Ride. Camden County College. 877-434-7441 Jun 19. Bethlehem Criterium.

for more information about

The Performance Lab, Powered By Rothman Institute visit ADVENTURE RACING EVENTS June Jun 5-6. The Cradle of Liberty 24 HR Adventure Race. 8:00 AM. Philadelphia area 866-338-5167. Jun 6. The Cradle of Liberty Sprint Race Green Lane Park. 866-338-5167. Jun 12. The Brad Schoener Memorial 5K & Music Marathon.10:00 AM. Arlington Cemetery. 267-496-7866 Jun 26. Tryad Adventure Challenge 4. 9:30 AM. 215-485-9180. July Jul 31. Krista Griesacker Memorial Adventure Race. 50 miles. 7:00 AM. 866-338-5167.

Jun 20. Guys Neshaminy Classic. 8:00 AM. Neshaminy High School. 215-534-4807.

Jun 12-13. Bike MS: Escape to the Lake 2010 presented by FedEx Ground. 8:00 AM. Portersville.

Jun 27. Lewis Morris Challenge MTB Race. 8:00 AM.

Jun 12. Oxford Road Race.

July Jul 4. Long Pine Classic MTB Race. 8:00 AM. Michaux State Forest. Jul 10. Hotcycle MTB Race. 8:00 AM. Jul 11. Bulldog Rump AMBC MTB Race. 8:00 AM. Kittatinny Valley S.P. Andover. NJ

Jul 11. Danzeisen and Quigley Summer Sizzler MTB Race. 8:00 AM. Jul 18. Delaware Trail Spinners Fair Hill Classic MTB Race. 8:00 AM.


Jul 24. Midnight in Milford Mills @ Marsh Creek State Park MTB race. 8:00 AM.

Cycling - Mountain and Cross

Cycling - Road


Ongoing June


Feb-Oct. MTB on the Pennypack Trails. Tues, 6:30 PM. Pine Road Entrance. 215-740-0973.

Jun 2-5. Tour of Centre County Stage Race.

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

Jun 5. Lancaster Farmland Trust Pedal to

June May 30-Jun 6. The Trans-Sylvania Epic MTB Stage Race. 9:00 AM. State College, PA 717-350-1029.

Jun 6. 2010 TD Bank Liberty Classic. 8:00 AM. Philadelphia Museum of Art. 610-696-1866

Jun 6. Princeton Tour De Cure. 8:00 AM. 732-469-7979. x3529 Jun 13. Stoopid 50 Marathon MTB Race. 8:00 AM. Jun 20. Guy’s Neshaminy Classic MTB Race. 8:00 AM. Neshaminy High School.

Jun 19. Bike Freedom Valley. 7:00 AM. Lloyd Hall, Philadelphia bike-freedom-valley

Preserve. 6, 20 and 51 miles. 8:00 AM. Garden Spot Village

Jun 6. 2010 TD Bank Philadelphia International Cycling Championship. 8:00 AM. Philadelphia Museum of Art. 610-696-1866

Jun 12. PA Elite State Time Trial Championship. Jun 12. Revolutionary Ramble Bicycle Ride. Drew University. Jun 12. Tour de Donegal. 7:30 AM 5, 32, 36, 68 miles Mount Joy PA Jun 12. Ride for Autism. Brookdale Community College.

Jun 20. Cargas Criterium. Jun 20. Fort Cherry Road Race. Jun 25. Cranbury 600K. Former PNC Bank Parking Lot. Jun 25. Red Robin BRL Finals – Mike Walter Madison. 7:30 PM. Valley Preferred Cycling Center 610-395-7000 Jun 26. Brownstown Road Race. Jun 26. Millersville Road Race. Jun 27. Bob Rodale Fitness Park Criterium.

REWARD FOR READER FEEDBACK We want to hear from you! Our friends at Rudy Project have been kind enough to help us out with this special offer. If we select your idea as a topic to be published in Liberty Sports Magazine, you will receive your choice of either the new Wingspan TimeTrial helmet ($300 MSRP) OR a new 2010 Ability sunglass ($175 MSRP) – worn by the Pros in and out of competition – your choice. Just email your idea to and put in the topic field “Reader Feedback.” To learn more about Rudy Project Special Offers, see their complete award winning product lineup or find a dealer near you, visit

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Jun 6. Riverview Grand Prix.


JUNE/JULY 2010 45

Jun 29. Fastest Man on Wheels. 7:30 PM. Valley Preferred Cycling Center

Jul 17. Tour of Mt. Nebo. Jul 18. Butler County Stage Race.


July Jul 3. Nanticoke Criterium.

Jul 18. Metroman Asbury Park.


Jul 18. SportsFest Irving Park Criterium.

Jul 3-4. Pittsburgh Grand Prix. Jul 9. USA Cycling Jr. National Championships 7:30 PM. Valley Preferred Cycling Center. 610-395-7000 Jul 10. 6th Annual Iron Hill Twilight Criterium. 6:00 PM 302-658-1674 Jul 11. 38th Annual American Cancer Society Bike-a-thon 6:15 AM Ben Franklin Bridge, Philadelphia PA 215.985.5401 Jul 11. JBN Bicycle Race. Jul 16. The Golden Wheel Race. 7:30 PM Valley Preferred Cycling Center 610-395-7000 Jul 17-18. Butler County Stage Race. Jul 17-18. Nicole Reinhart Memorial Tour de FCCC.

Jul 23. Keirin Cup. 7:30 PM. 2010 World Series of Cycling Race Valley Preferred Cycling Center 610-3957000

Jul 24. 113 River to River Ride. 25, 50, 75 & 100 miles. 7:00 AM. 215-513-7550 x4. Jul 24-25. Bike MS: Keystone Country Ride 2010 8 AM. Hollidaysburg, PA. Jul 24. Bike MS: PA Dutch Ride 2010. 8:00 AM. Green Lane. Jul 24-25. Bike MS: To Paradise and Back 2010. 8:00 AM. Lancaster. Jul 24. Grandview Grand Prix. Jul 25. Liberty Criterium. Jul 31-Aug 1. Tour of Lancaster County

Ongoing Feb-Oct. Cadence Essential Freestyle for the Triathlete: Technique Thurs, 6:00PM-7:00 PM. Cadence Cycling & Multisport schedule/classes/ Feb-Oct. Mid-Atlantic Multisport Class: Triathlon Swimming Thurs, 7:00 - 8:00 PM Upper Main Line YMCA 610-644-0440 June June 5. 1st Annual Keystone Warrior Memorial Duathlon. Run 3 Miles, Bike 15.2 Miles, Run 3 Miles. 7:00 AM. Memorial Lake State Park. 717-991-9102. June 5. 1st Annual Keystone Warrior Memorial Triathlon. Swim 750 yards, Bike 15.2 Miles, Run 3 Miles. 7:00 AM. Memorial Lake State Park. 717-991-9102.

June 5. Escape from School Youth Triathlon & Fun Run 100 Yard Swim, 2.4 Mile Bike & 0.4 Mile Run. 7:15 AM

June 5. Jersey Genesis Triathlon. 1/2 Mile Swim, 16 Mile Bike, 4 Mile Run. 7:45 AM. June 6. Belleplain Duathlon in Cape May County. 7:30 AM Belleplain State Forest 609-509-0987. June 6. DiamondGirl Delaware 1/4 Mile Swim, 10 Mile Bike & 2 Mile Run. 7:45 AM June 6. Doylestown Kids’ Triathlon Fanny Chapman Pool. 215-340-2526. June 12. Tri-It Triathlon 1/4 Mile Swim, 10 Mile Bike & 2 Mile Run. 7:45 AM June 13. DiamondGirl Pennsylvania International: 1500 Meter Swim, 30.5 Mile Bike & 8.4 Mile Run 7:15 AM. Lake Nockamixon State Park. June 18. Independence Triathlon: 1/4 Mile Swim, 10 Mile Bike & 2 Mile Run. 7:45 AM Easton, PA

June 20. Inaugural Washington DC Triathlon.8k swim, 20k bike & 6.7k run 5:30 AM.


June 20. School’s Out! Kids’ Triathlon Simmons Elementary School

No Sweat Drips No Slipping

June 20. Sprint Triathlon at St. Andrews. 1/4 Mile Swim, 16 Mile Bike, 3 Mile Run. 8:00 AM.

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June 20. School's Out! Kids' Triathlon 8:00 AM. Horsham PA 215-619-4727

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June 20. Inaugural Washington DC Triathlon 5:30 AM 8k Swim, 20k Bike and 6.7k Run Washington DC

June 26. Philadelphia Insurance Triathlon Sprint Distance. 7:30 AM June 27. Philadelphia Insurance Triathlon Olympic Distance 7:00 AM. Fairmount Park. 610-687-3955

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June 27. YWCA Ladies’ Sprint Triathlon. 500 Yard Indoor Swim, 15 mile Bike and 5K run. 8:00 AM. Grumbacher Sports & Fitness Center - York College. 717-845-2631 ladies-y-tri-sprint-triathlon


July Jul 3. Hartman Group Happy Valley Sprint Triathlon. Swim 750 meters, Bike 12.4 miles & Run 3.1 miles. 7:00 AM. Penn State Natatorium/Wagner Building. 814-777-2625 Jul 10. Diamond in the Rough Triathlon. 1 Mile Swim, 27 Mile Bike & 5 Mile Run. 8:00 AM.

Jul 10. DQ Duathlon at Vincentown. Run 2 miles, Bike 15 miles & Run 5k 8:00 AM. Jul 11. Building Bodeez Keystone Park Triathlon. Sprint: .45 Mile Swim, 21 Mile Bike, 3.9 Mile run. 8:00 AM Keystone State Park 724-544-4935. Jul 11. Philadelphia Women’s Triathlon. Jul 11. Sunset Challenge. 1/2 mi swim/16 mile bike/5k 7:15 AM Sunset Lake, Bridgeton, NJ 856-696-3924 Jul 24. KAY Good Kids Tri. 125 Yard Pool Swim, 2.4 Mile Bike, 0.4 Mile Run. 7:15 AM. Jul 24-25. New Jersey State Triathlon. 8:00 AM. Mercer County Park. 856-468-0925 Jul 25. Amica 19.7 at Ocean Beach 860-652-8866 Jul 25. Patriot’s Triathlon ‘Half Lite 50’’: 1300 Meter Swim, 38 Mile Bike, 7 Mile Run Sprint: 650 Meter Swim, 13.5 Mile Bike, 3 Mile Run. 7:30 AM

RUNNING EVENTS Ongoing Feb-Aug. The North Face Thursday Evening Trail Run Thurs, 6:30-PM 9:00 PM. Bryn Mawr Running Co. Manayunk Feb-Aug. Manayunk Running Club Up to 6.2 miles/10K Tues-Thurs, 6:00-PM Valley Forge National Park 610-337-1773 Feb-Oct. Jenkintown Running Co. Group Run. Wed, 6:00 PM. 416 old york rd. 215-887-2848 June Jun 2. XTERRA Warwick Park Ruckus 5k 7:00 PM. Warwick Park, PA Jun 4. Running of the Monk to Benefit Alex's Lemonade Stand Foundation 5k 8:20 PM. Springfield PA 610-649-3034.

Jun 5. 2nd Annual Blue Hen 5k 8:30 AM. University of Delaware 302-831-2341. Jun 5. CMN/UFC Balloon Chasers’ 5K and 1M Fun Run. University Fitness Center Hershey Medical Center. 717-531-7075 Jun 5. Hillsborough Hop 5K. 9:00 AM Hillsborough Family YMCA, NJ 908-369-0490. Jun 5. Kugel Ball 5k. 8:30 AM Main Street, Lansdale, PA 215-368-1526. Jun 6. 31st St. Anthony’s Italian Festival 5k 9:00 AM. St. Anthony’s of Padua Church, DE. 302-654-6400. Jun 6. Princeton HealthCare 10K Race 8:00 AM. Jun 6. Princeton Kid’s Marathon 10K Princeton University Stadium 609.497.4069 Jun 6. Run the Gates Five Miler 9:00 AM. Forsythia Crossings Park 215-752-8066 Jun 6. Wissahickon Trail Classic 10K Run 9:00 AM. Forbidden Dr and Northwestern Ave, Philadelphia PA 215-694-6332

326 East Street Road, Feasterville PA 19053 215-355-1166 •

Free Bike Maintenance Class Every Month Whether you have a new bike or you'd just like some good bike upkeep information, Guy's is here! Join us any last Saturday of any month from 10 a.m. to 11:30 a.m. You'll learn proper lubrication, basic brake/gear adjustments, how to change a flat, etc... And it's free to all! No reservations required.

Jun 9. Pasta Run and Kids Noodle Run 5K 6:30 PM Harrisburg PA 717-541-5864 x55. Jun 11. Drexel Swim Club’s 5K Run/1 Mile Walk. 6:30 PM 610-356-0918. Jun 11. Dub C 4 Miler. 7:00 PM Downtown West Chester Jun 12. H.O.P.E. for Haiti 5K Trail Run & 1-Mile Trail Walk/Fun Run. 8:00 AM Anson B. Nixon Park. Jun 12. Heel the Burn 5k Run and 1 Mile Walk. 9:00 AM. Washington Lake Park Jun 12. Ocean City Police Chase 5K 8:00 AM. Ocean City Sports and Civic Center. 609-391-5223 Jun 12. Rider 5K Run/Walk for Women's Athletics 10:30 AM. Rider University, Lawrenceville, NJ 609-209-0816 Jun 13. Run4Fun 5k Run/Walk 9:00 AM. Elkton High School Jun 13. Michaux Half Marathon 13.1 Miles 9:00 AM. Long Pine Run Reservoir, Fayetteville, PA 717.448.3228 010/04/michaux-half-marathon.html Jun 16. XTERRA Hibernia Park Challenge 5 Miles. 7:00 PM Hibernia County Park near Coatesville, PA Jun 17. Third Thirsty Thursday #3 5k 7:00 PM. 610-779-2668.

Informational Meetings CHESTER COUNTY ACAC Fitness & Wellness Center 1130 McDermott Drive West Chester, PA 19380 Thursday, July 15 – 6:30 PM

PHILADELPHIA COUNTY Chestnut Hill Hospital 8835 Germantown Pike Board Room Philadelphia, PA 19118 Wednesday, April 28 – 6:30 PM

MONTGOMERY COUNTY Abington Memorial Hospital 1200 Old York Road Beardwood Auditorium Abington, PA 19001 Thursday, July 29 – 6:30 PM

BUCKS COUNTY Holy Family University 1 Campus Drive Room 242 Newtown, PA 18940 Saturday, July 17 – 10:30 AM

MONTGOMERY COUNTY The Runaway Success 305 Second Avenue Collegeville, PA 19426 Thursday, July 22 – 6:30 PM

PHILADELPHIA COUNTY Omni Hotel at Independence Park 401 Chestnut Street Philadelphia, PA 19106 Saturday, July 31 – 10:30 AM

PHILADELPHIA COUNTY Crowne Plaza Hotel 1800 Market Street Philadelphia, PA 19103 Monday, July 19 – 6:30 PM DELAWARE COUNTY Bryn Mawr Running Company 13 East State Street Media, PA 19063 Tuesday, July 20 – 6:30 PM CHESTER COUNTY Health & Wellness by Doylestown Hospital, formerly known as The Lab Fitness +Spa 847 Easton Road, Rt. 611 Warrington, PA 18976 Wednesday, July 21 – 6:30 PM MONTGOMERY COUNTY Chestnut Hill Hospital 8835 Germantown Pike Board Room Philadelphia, PA 19118 Wednesday, July 21 – 6:30 PM

BUCKS COUNTY Bucks County Free Library 150 South Pine Street Doylestown, PA 18901 Monday, July 26 – 6:30 PM MONTGOMERY COUNTY The Leukemia & Lymphoma Society Office 555 North Lane Suite 5010 Conshohocken PA 19428 Tuesday, July 27 – 6:30 PM CHESTER COUNTY Downingtown Running Company 135 East Lancaster Avenue Downingtown, PA 19355 Wednesday, July 28 – 6:30 PM DELAWARE COUNTY The Running Place 3548 West Chester Pike Newtown Square, PA 19073 Wednesday, July 28 – 6:30 PM


KICKOFF PARTY – BUCKS COUNTY AREA (RUN & WALK) New Hope Winery 6123 Lower York Road New Hope, PA 18938 Wednesday, August 4, 2010 Information Meeting – 6:00 PM Kickoff Party – 7:00 PM KICKOFF PARTY – PHILADELPHIA AREA (ALL SPORTS) Great American Pub 123 Fayette Street Conshohocken, PA 19428 Thursday, August 5, 2010 Information Meeting – 6:00 PM Kickoff Party – 7:00 PM

JUNE/JULY 2010 47

Jun 19. Green Mountain Relay 200-mile team relay race 303-800-5353

Jul 10. Wildlife for Everyone 5M 570-538-9199

Jun 19. Craig Heisey Memorial 5K 717-426-4137.

Jul 15. Third Thirsty Thursday #4 5k 7:00 PM. 610-779-2668.

Jun 20. 8th Annual Father’s Day Prostate Run, The “Gary Papa Run for Your Life” 5K Run, 5K Walk & 1 Mile Fun Run Philadelphia, PA

Jul 17-18. The 3rd Annual Back on My Feet 20in24. 10:00 AM. Schuylkill River Running Loop/Lloyd Hall

Jun 23. Tex Mex 5K Race for Open Space & 1M Walk/Fun Run

Jul 19. XTERRA Bear Creek Xduro 21k & 10k. 9:00 AM. Bear Creek

Jun 25. Trail Running Stage Race and Festival. 6:00 PM 717-350-1029

Jul 21. Race Judicata 5K

Jun 26. Skippack Lions 5K & 1M Fun Run 8:00 AM. Justin’s Carriage House 610-222-9555 Jun 27. Fitzgerald’s 1928 Lager Run. NJ Jun 27. Herb Kahl Memorial Scholarship 5K 7:30 AM. Warrington Firehouse Jun 29. CCRS Tuesday in the Park 5k 7:00 PM. July Jul 3. Race Street Run Jim Thorpe, PA. 610-395-3635 Jul 3. Firecracker 5 - Miler 7:00 AM Shillington PA. 610-775-4614 Jul 10. 30th Annual Avalon 5M 609-823-1850

Jul 25. Al Mackler Cancer Foundation Race 609-335-4367 Jul 25. 3rd Annual WVS Summer 10K Wilkes-Barre PA hedule Jul 29. CCRS Tuesday in the Park 5k 7:00 PM. Jul 31. 15th Annual River To Sea Relay 6:00 AM.

SWIMMING EVENTS Ongoing Feb-Jun. Coached Pool Workouts Sun, 7:00 AM. Ocean City Aquatics and Fitness Center

Feb-Dec. Coached Pool Workouts Tues, 8:30 PM. Ocean City Aquatics and Fitness Center Feb-Oct. Cadence Essential Freestyle for the Triathlete: Technique Thurs 6:00 - 7:00 PM Cadence Cycling & Multisport schedule/classes/ Feb-Oct. Mid-Atlantic Multisport Class: Triathlon Swimming Thurs 7:00 - 8:00 PM Upper Main Line YMCA (610) 644-0440 Jul-Aug. Coached Open Water Workouts. Sun, 8:00 AM Longport, NJ Longport Beach Patrol Headquarters Jul-Aug. Uncoached Pool Workouts Sun, 7:00 AM. Ocean City Aquatics and Fitness Center June Jun 5. Bucks County Open Water Swim Clinic Series 8:00 AM. Lake Nockamixon

Jun 20. Bucks County Open Water Swim Clinic Series. 8:00 AM Lake Nockamixon July Jul 11. Bucks County Open Water Swim Clinic Series. 8:00 AM Lake Nockamixon

OTHER EVENTS EVENTS June 6. Philadelphia Bicycle Show Sun 8:30 AM At the Race on the Parkway

Jun 6. Bikesport Social Event 8:00 PM. Bikesport Jun 12. Mid-Atlantic Multisport Youth Skills Clinic 9:00 AM-2:00 PM. Philadelphia, PA Jun 19. GOALS Survival Skills Clinic 9:00 AM. Tentative - French Creek State Park. 866-338-5167

Jun 19. Mid-Atlantic Multisport Open Water Swim Clinic 9:00 AM-12:00 PM. Jersey Shore



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Join us for: LIVESTRONG CHALLENGE PHILLY | AUG 21–22 5&10K Run/Walk and 10-, 20-, 40-, 70- or 100-mile bike ride options

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JetBoil Flash By Harlan Price The JetBoil Flash is the updated version of their classic PCS model, which was introduced to me by a friend who used it to make French pressed coffee post-ride. I think my heart was taken then. JetBoil has staked its reputation on making a super efficient, portable camp cooking system, and has become popular amongst the outdoory types since its inception. The most revolutionary feature of the JetBoil system is the efficiency with which it boils water. You can expect to boil at a rate of about a minute a cup. For some reason there is a “Max Safe Fill” line only half way up the inside of the Flash’s container. I suppose that is the legal limit, but if you follow that guideline you’ll only be making two cups at a time. In order to update an already popular product, JetBoil gave the PCS a makeover and added a few usability tweaks. The new insulator comes in four colors and features a gel that changes colors when your water reaches a temperature around 140 degrees Fahrenheit. The lid is see through and has a hole to allow the user to drink directly from the cup and makes it easy to pour water with control. On the outside is a strap to slip your hand through to make handling easy while being protected by the insulating cover. They also redesigned the piezoelectric igniter to protect it from rough travel. One of the coolest things about the JetBoil is its self-contained designed. When not in use everything fits inside and a plastic protector that doubles as a cup, covers the heat exchanger on the bottom. For fuel, the Flash uses isobutane/propane canisters from JetBoil. I hear you can use canisters from other makers that have the Lindal-valved connection, but the canisters will not fit inside the Flash as seamlessly as the one from JetBoil. It’s good to know that if you are stuck without a JetBoil fuel source, there are other options. Accessories available for the JetBoil include a hanging strap, pans, pots and a coffee press for that French style coffee. A neat little trick I found was that I could take my home French press plunger and use it in my Flash if I fluffed out the wire filter and pressed slowly. Overall the JetBoil is a great traveling companion and compact style helps keep a camping trip or long distance travel less cluttered. The Flash retails for $99.95 without a fuel canister (about $4.99ea).



Fizik Aliante By Patrick Engleman

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I have always ridden on saddles that I got pretty cheap, or I just dealt with their comfort issues with a good pair of shorts and some gritting of my teeth. I am fully aware that there are better saddles, but like most people I forget about my bike seat as soon as I am off of it because other parts of the bike require so much attention. My dream would be a saddle to disappear â&#x20AC;&#x201C; I would never notice it. I think I have mostly forgotten about my new saddle so far. I put the Fizik Aliante on my road bike back in the middle of the winter where most of the saddle time comes from nights on the trainer and long weekend rides, and it did what I was looking for â&#x20AC;&#x201C; it disappeared. Forget the that understated look of this saddle with the black microtex cover fit in with the overall look of my bike, the saddle just felt right. When a saddle fits right, you should not even notice it.

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This saddle fits in the Fizikâ&#x20AC;&#x2122;s â&#x20AC;&#x153;spine conceptâ&#x20AC;? in the â&#x20AC;&#x153;bullâ&#x20AC;? range. According to Fizik, the bull type rider is one with limited range when bent over at the waist. Bull riders are folks like Hincappe, Kirchen, Renshaw and Casar, which is not bad company to be in and I feel that I fit right in with their type of riding style, though maybe not in their paceline. Under my bull type of riding, this saddle, made of a carbon reinforced shell on the Fizik K:ium rails provided enough stability on long seated climbs to allow me to deliver power to the pedals but had enough flex that on the long rides in the saddle I felt really comfortable going for a long way. At 259g, this is not the lightest of the saddles out there, but you are going to find an enthusiast/racer saddle that is comfortable for all of the base miles yet sleek enough to ride in the weekly throwdown. One benefit that I found in the saddle, besides the great feel and look is the clip system which allows you to attach a Fizik clip saddle bag or blinky red light to the saddle without any tools or straps. The branded spacer comes out with a little pressure and your other accessories will fit right under there. As a commuter, I found the clip on light very useful because it left my seat post free of clutter. I am also a huge fan of the scuff guards on the wings of the saddle, which actually give a great place to lean your bike without chewing into the microtex cover. This saddle is also available in white, or, for a few extra bucks, you can get a custom saddle from

-A R T I N 0U L L I

4 I ME P I E C E S     -A I N 3 T R E E T 0 H I L A D E L P H I A

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Camelbak Flow Meter By Harlan Price As a regular in the endurance mountain biking world, I get a lot of questions from people about nutrition and hydration. Usually those questions revolve around what, how often, and how much do I eat and drink. Each person’s nutritional needs are mostly a personal decision, but if you don’t drink, you are sure to be doing yourself some harm. Hydrating during a four-hour or more race or ride can be difficult since we tend to get caught up in the moment and forget to consume properly. Unlike a bottle, with a Camelback Hydration pack you traditionally haven’t been able to easily gauge your fluid consumption. That lack of visual information has left many people empty before their activity is done, or, at the other end, dehydrated despite having plenty of water. The new Flow Meter from Camelback is a small digital meter that can help you track your hydration activities. About the size of a small bicycle computer, the Flow Meter can be retrofitted directly to your existing Camelback bladder hose. It’s actually very easy to attach. Cut your hose between 2-8 inches from the bite, insert barbed ends snuggly into the hose, then attach the computer head. I choose to attach closer to the bite so it would be easier to see the readout, which has two modes of use. The “Simple” mode reads only the total amount used from the amount you start with. To set it up is easy, but you have to be sure to measure the amount you put in carefully. The “Advanced” mode gives a lot more information based on weight and sets a PHG (personal hydration goal). With the advanced mode you can track elapsed time and estimated time to empty. The PHG is adjustable in case you find that you need something different than what the Flow Meter estimates. Overall the system was very easy to use, as long as you got your beginning volume correct, and can be a very useful device for people who have trouble keeping track of their fluid consumption. For $30 the Flow Meter is an inexpensive way to keep you hydrated and to help you better understand what your drinking needs might be. One drawback would be the temperature rating for above 30 degrees. It is, recommended that you use only water, unless you are very diligent about cleaning your hose post-ride.

FOGGLE: Anti-fog Towelettes By Bruckner Chase No matter how great you are at “sighting” in open water, you cannot swim towards what you cannot see. FOGGLE wipes make sure the only things keeping you from zeroing in on that turn buoy are the competitors around you. FOGGLE works for me in open water swims with water temperatures from 37 to 85 degrees. Even if your swims take you outside of that temperature range, SBR Sports, Inc is confident that everyone will love the wipes and never go back to drops. The added bonus to the wipes is that they clean your goggles with each anti-fog treatment. Just removing built up scum, goggles get a second life, and you get a better field of vision. In addition to treating swim goggles, the wipes work well on any sport goggle, dive mask, or even sunglasses. By using towelettes to apply the anti-fog treatment there is no need to wipe away excess liquid. You just apply and hit the water. The FOGGLE packets are also easy to keep stashed in a gear bag. By resealing opened wipes in an airtight bag, you can get six or more applications from each wipe. FOGGLE is available in packs of six (MSRP $6.89) or boxes of forty-eight (MSRP $34.56). You can find all of their products in local specialty stores or on their website at While you are focused on the buoy, SBR Sports, Inc is focused on helping the community. Check out their website for a wealth of information including swim workouts, drills and videos. SBR Sports, Inc. also supports the Challenged Athletes Foundation (CAF), and a portion of each product sale goes to the CAF cause. Go to to find out more. . 52 LIBERTY SPORTS MAGAZINE JUNE/JULY 2010 LIBERTYSPORTSMAG.COM


Endura Men’s Singletrack 3/4 Riding Knickers By Harlan Price

Winter riding and city living are contributing factors in my quest to find clothes that will protect me from the weather, be comfortable, and help me feel less conspicuous in mixed company. The Endura clothing company sent LSM a pair of their 3/4 Singletrack knickers to test out in one of the Northeast’s harshest winters. Upon initial inspection, the Singletrack 3/4’s are easy on the eyes. Their visual nonchalance is only a front since they are the most technologically packed and well thought out pair of pants I’ve ever worn. The construction material is a combination of Cordura, nylon, Teflon and mesh. My favorite features include vents on the thighs, a seat that doesn’t catch on my saddle, and back pockets that are incredibly easy to access. The front pockets are deep and hold contents securely with an extra zippered security pocket on the left side. The waist has a wicking elastic band backed up by webbing adjusters on the sides and a webbing strap buckle in case the button wasn’t enough. On the bike, the Singletrack felt great on cold winter rides through the woods and on the road. They don’t come with a chamois so you are free to wear what you like beneath them. I prefer my baggy riding shorts to come chamois free so I can adjust to the weather and riding style of the day. No matter which chamois I wore, I remained comfortable and never experienced any unusual chafing. My longest ride was about four hours in 30 degree temps and my comfort was never in question. If I had one complaint, it would be that the small belt buckle was a little cumbersome with cold fingers and gloves. A bonus feature I found was that these pants are usable for more than bike riding. With the amount of snow we had here, I was able to experiment with the Singletrack while cross-country skiing and during a couple of hikes. Traipsing through the woods and pushing through sticker bushes and thorns was a painless and successful activity. At $99, the Singletrack 3/4 is a useful item to have in your activity clothes closet if you like to go outside. Visit Endura at


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June/July 2010 Liberty Sports Magazine  

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