DECEMBER 2009 • endurancemag.comDECEMBER 2009 • DECEMBER 2009 • DECEMBER endurancemag.com

MEGHANN GUNDERMAN wants you to Ride 400 Miles Across Africa

& Help Change the World

RIDETZ

LIVING STRONG3 Inspirational Athletes &

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DECEMBER 2009 table of contents

[ cover FeaTures ]

8 INSPIRATIONEthan Aliff’s Hospital Room Cycling

Robby Knelson’s Journey of Hope

Rashel Ross’s Building Hope

10 INSPIRATIONMeghann Gunderman, Runner &Founder of The Foundation For Tomorrow

12 INJURY MANAGEMENTBuilding Strength for Trail Running

[ deParTmenTs ]

6 PUBLISHER’S NOTE

14 WELLNESSThe Hardest Part Is the Start

16 YOGAPlank Pose

16 CORE CORNERQuadruped Stability Ball Roll-Out

18 GEAR REVIEWHed Lollipop

20 NUTRITIONFruit Smoothie

21 WELLNESS DIRECTORY

on tHe CoVeR: meghann gunderman and The Foundation for Tomorrow’s ride across Africa WWW.THEFOUNDATIONFORTOMORROW.ORG/RIDE.HTML

(article on page 10) PHOTO BY STEVE LACKEY

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RegisteR to win at: endurancemag.com/giveaways.

2010Like every year, 2009 has delivered so

many awesome moments for so many people. But more than any other in memory i am ready to let it go and leap freely into the new year.

For some reason, i am feeling an overwhelming

optimism about 2010. Just another year, sure.

though there seems to be an excitement i hear in

the people with whom i speak; as we brainstorm

with clients, as we share with friends what we have

planned, as our team zeroes in on all the

awesomeness we will deliver after learning so

much about what we can do over the past year.

For 2010, we are so proud to deliver over 3,500

women to the finish line of our Ramblin’ Rose

women only triathlons by adding two new venues

in Raleigh and in Rock Hill and increasing the

capacity of our already established venues in

Charlotte, winston-salem, and Chapel Hill. this is

by far one of the most inspiring things we do.

(Registration opens December 1:

www.ramblinroseevents.com)

in addition, what we have in store for the bold

new tar Heel 10 Miler and Fleet Feet sports 4 Mile

Run is beyond exciting. two thousand runners (10

milers and 4 milers alike) will finish their respective

runs inside UnC’s Kenan stadium in front of the

esPnU cameras that are on the ready for that day’s

UnC spring Football game. (we’ll see if we can coax

them into turning their cameras on for at least a

few moments during our race—no promises!) Regis-

tration for the april 10 races opens December 1:

www.tarheel10miler.com.

as for me, i’ve got some truly awesome goals for

2010. For one, i’m taking my running seriously and

am excited to see if i can run a half-marathon under

1 hour 30 minutes. if i can do that, i’ll be training to

qualify for Boston later in the year—i get excited

just typing that.

second, i am so inspired by our friend Meghann

gunderman’s efforts to lead the youth of tanzania

through the Foundation for tomorrow’s education

initiatives (see cover story) that i plan to join her

and thirty-five other philanthropic endurance

citizens next July in riding from Kilimanjaro

through tanazania to the indian ocean. Four

hundred miles in 10 days across the rugged african

terrain. How do you plan to spend your summer

vacation? You can join us by registering at

www.thefoundationfortomorrow.org/ride.html.

Finally, after deferring for three straight years, i

will run the ing nYC Marathon next november. i am

looking forward to truly enjoying that one for all

the experience it has to offer.

needless to say, i am treating 2010 like it

matters.

and am looking forward to sharing as much of it

as i can with you.

inspire. Perform. endure.

Follow me on twitter @stevelackey and for all

things endurance @enduranceonline

PUBLISHER’S NOTE

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During that first round of treatment, ethan spent a 30 minutes to an hour

riding his bike each day. For ethan, riding his bike provided more than just

exercise—it helped him relax, providing both “mental and physical relief,” he

says. He endured seven months of intense chemo treatment, but after only two

months, ethan relapsed.

“it was hard to accept,” he said, “but then i thought of my grandma who

fought breast cancer for many years. By her example of never giving up, i, too,

said i wouldn’t give up. so back i went to UnC for an intense round of chemo

with hopes of going back into remission.”

the last round of chemotherapy seemed to do the job. Christmas for ethan

that year proved even more special when his doctor walked into his room with

a beautiful white Christmas tree already decorated and news of the best gift of

all—a perfect bone marrow match.

“i hope to meet her in the near future to thank her personally for the gift of

life she has given me,” said ethan.

while the news of the donor was uplifting, ethan still suffered several

incidences of life-threatening issues with his lungs. with the support and

prayers from the doctors, nurses, friends, family, teachers, and recreational and

music therapists, ethan came through it all.

“i am a living miracle,” he says. “in June of this year i attended my church,

emanuel Baptist, and was recognized along with the other graduating seniors.

My fellow church members have been such a great support with all their prayers

and care. i was actually able to attend my high school graduation and when my

name was called the entire assembly stood and applauded. i felt so touched.”

Currently, ethan is getting back to riding his stationary bike and even

getting out for a few minutes on his adult tricycle.

“it is a thrill to begin to do normal, everyday things again,” he added. “it has

been a long journey and now i am looking forward to continuing my education

and going back to work soon at all-star Bikes. the future looks bright and i am

ready for the challenge. so with my faith in god i truly believe in miracles.”

since his article was run last, he successfully completed the Journey of Hope

for Push america over the summer of 2009, biking 4,000 miles from seattle, wa,

into the Capitol Building in washington, DC. of all three teams, Robby’s was the

top fundraiser. For his efforts, Robby and his fellow cyclist, Bobby Hoppey, also

from elon University, lead all three teams of over 100 cyclists down the mall and

onto the Capitol lawn.

“it was a truly incredible experience for me. it was a sight to see most of the

cyclists and crew members, physically fit grown men, all standing in front of the

capitol bawling our eyes out because we realized our once-in-a-lifetime summer

had come to an end,” said Robby.

Robby’s ride took him across 13 states, the Cascades, the tetons, the Rockies,

and the appalachians. He traveled through Yellowstone national Park and

cycled past geysers, buffalo, and moose. He rode 100-mile days in 90-degree

weather as well as one 70-mile day in pouring rain.

“i was very challenged by the ride,” said Robby, “but what always kept me

going was who i was riding for—the people with disabilities.”

Robby and the other teams worked with them throughout the summer.

“everyone involved got to see how able people with disabilities are,” he says. “it

was neat to see the money that was raised being given back in grants to the

organizations. Ultimately, i remember in our last team meeting me saying that it

is impossible to adequately capture in words what the experience was and what

it meant to me.”

Currently, Robby is working on finishing his studies in psychology in the

spring, beginning a job search, and looking forward to graduation in May.

Ethan Aliff’s Hospital Room Cyclingin early 2008, ethan aliff, a high school cyclist who worked

at all-star Bikes, was diagnosed with acute Myelogenous Luekemia and started on chemotherapy at UnC on the Pediatric oncology floor for nearly a month. active cyclists like ethan could have been driven crazy being taken away from the sport they love for so long, but not ethan. He brought the sport he loved with him by setting up his cycling trainer in his hospital room.

Robby Knelson’s Journey of HopeDuring the week of midterms in early october 2006, Robby

Knelson received a phone call from his father—Robby’s mother had been killed in a car accident. to help cope with his loss, Robby began to swim, bike, and run and soon fell in love with endurance sports. eventually, Robby realized a connection between endurance sports and his mother’s passion for working with people with disabilities—the “Journey of Hope.” as a participant, Robby would ride across america raising money and awareness for people with disabilities.

INSPIRATION UPDATE

INSPIRATION UPDATE

ORIGINAL ARTICLE: ENDURANCE MAGAZINE, JUNE 2008

ORIGINAL ARTICLE: ENDURANCE MAGAZINE, JANUARY 2009

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“Participating in Ramblin’ Rose is something i am so proud of,” says

Rashel. “i could have never imagined that only three years after my cancer

diagnosis, that i would be in a physical place, and mental for that matter, that

i could challenge myself with a triathlon like the Ramblin Rose.”

while she could not attend this year’s Ramblin’ Rose, she plans to

participate again in 2010. But still, life after cancer continues to be full and

fulfilling for Rashel. working two jobs simultaneously, raising her son solo,

and going to school part-time keeps her busy, to say the least.

“Cancer is like few things,” she adds. “it attempts to rob you physically,

mentally, emotionally, financially, and most of all spiritually. the toughest

part is those attacks do not come in one form at a time, it’s all at once. it

takes intense determination and endurance, to not only have survived a

challenge of that magnitude, but to continue to live during it. to stay positive

and press on is a minute-by-minute decision, and it is exhausting.”

Rashel realizes that like most people who have experienced cancer, or

loved someone who endured it, it changes everything about a person.

“in all honesty, in my case, for the better, i am a better version of who god

made me to be. Cancer was in many ways a gift, and i do not at all say that

lightly.”

Rashel continues to work in patient advocacy, networking and fighting on

behalf of people in her community who cannot fight for themselves. the

work is hard and rewarding, much like life.

“Life is full in my home. i have watched my son turn 6, 7, 8, and 9 since my

cancer diagnosis. i have watched my age go from 28 to 33. i have embarked

on major life goals

like pursuing my

higher education.

on all accounts i am

abundantly blessed

and thankful to still

be here. i daily make

the choice to

celebrate life and

live it for all i can

squeeze out of it. in

doing this, i love to

find new challenges

to push myself.”

“My hope for

anyone that may

read this is to live

life,” says Rashel.

“whatever that

means to you, go

for it, with no

regrets. Life is

fragile and precious

and we only get one

shot at it. Make it

count!”

Rashel Ross’s Building Hopein september 2005, Rashel Ross, from Pelham, aL, took her

last chemotherapy treatment and shortly after in December, gave birth to her son. in 2008, she traveled to Charlotte to celebrate her birthday and being cancer free by participating in Endurance Magazine’s Ramblin’ Rose in Charlotte.

INSPIRATION UPDATE ORIGINAL ARTICLE: ENDURANCE MAGAZINE, NOV. 2008

attacks poverty at the roots and builds the

foundation on which nations can develop.

according to Meghann, a child can only remove

herself from the cruel circle of poverty if she is

aware of what the world has to offer.

“i went back the next summer and i recruited

friends and family to invest in a scholarship Program

that would sponsor children who were soon going

to “age-out” of the orphanage and had nowhere to

go,” she said. “thanks to those early efforts i was

able to send four children to boarding school.”

when Meghann returned to the U.s., she began

working at a bank but her heart was still in africa.

she talked about the plight of african orphans to

anyone who would listen and continued to gain

sponsorships. she soon left her job and headed to

southern africa for three weeks, which turned into

two and a half months.

“i went back to see the beauty of the land and

the people. My friends living on the continent

convinced me that through the kindness and

generosity of others, i could make tFFt work. i

knew i couldn’t wait another minute to give a child

a chance,” she added. “it could have easily been a

cause i continued to do on the side,” said Meghann,

“however, i knew i had the passion and ability to

affect change on a global scale. “

the result: the Foundation For tomorrow, a

movement to empower africa’s children through

education.

INSPIRATION

THe FoundaTion For Tomorrow

Currently there are 34 million orphans in africa,

nearly 12 million orphaned from aiDs, and

Charlotte native Meghann gunderman has held the

hands of many of those children she knew had little

hope of a viable future.

“it was painful, vivid, and frightening and i had to

do something,” said Meghann. “Most of these

children lost their mothers before their first birthday,

and then their fathers abandoned them. Few fathers

ever come back to get their kids, but if they do, they

come when the children are old enough to earn

money to contribute to their income.”

Meghann knew that before any major changes

could occur within the country, more children

needed to go to school. she believes that education

Meghann gunderman, grew up in Charlotte and went to Charlotte Country Day for 13 years. she started running track and cross country at the age of 9, finishing her first 10K in just over 48 minutes. Her early success pushed her to really want to become a runner or as she says, “at least LoVe competition”. she ran all through elementary and middle school and at Country Day where she participated in indoor and outdoor track, as well as cross country. she also ran her first two years of college at st. andrews in the United Kingdom. after taking a year off from running and competing, she started to train for her first marathon in 2005 - the Rock n Roll Marathon in san Diego. according to Meghann, running is the one time of day she has to think about nothing but her surroundings. “i hate running with headphones and on a treadmill,” she says. “taking in nature and the outdoors is part of the love of running for me!”

Meghann Gunderman, RunnerFounder of THE FOUNDATION FOR TOMORROW

PHOTO BY STEVE LACKEY

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rideTZ

the Foundation For tomorrow and thirty-five

adventure seekers will embark upon a remarkable

journey into africa’s past that promises to build a

bridge to the future for thousands of orphaned and

abandoned children. on July 16, 2010 the RiDetZ

team will travel to tanzania, east africa to

participate in the first ever, 400-mile bike ride

across the country to raise awareness and funds for

the Foundation For tomorrow (tFFt). this bike ride

from the majestic Mount Kilimanjaro to the indian

ocean follows a 19th century slave trade and early

explorers’ route.

this challenge will test the riders’ physical limits

as well as give each rider a firsthand look at how

tFFt’s work is helping tanzanians craft their own

future through quality education. along the way,

riders will experience a unique opportunity

interacting directly with tanzanians benefitting from

tFFt’s initiatives. through town hall meetings, riders

will hear directly from impoverished tanzanians

facing centuries old hurdles, including lack of

fundamental needs, notably quality education.

RiDetZ is intended to raise funds necessary to

grow its educational initiatives, and simultaneously

develop relationships in new regions within the

country. the goal of further expansion includes

improved understanding of what constitutes

effective education in the eyes of those receiving it.

while on the route, participants will stay in

tented camps and lodges each night in the

wilderness, exposed to the raw conditions of east

africa. it is such a rarely used trail that many wild

animals still call it home. the satisfaction that the

riders will leave with will last a lifetime and be a

catalyst to inspire others to work towards making

high quality education universally accessible.

will you be one of them?

For more information visit the The Foundation for Tomorrow’s Ride website at www.thefoundationfortomorrow.org/ride.html.

WHY EDUCATION MATTERS

every 14 seconds a child is orphaned from 1.

aiDs in sub-saharan africa.

www.cHangeTHrougHcHiLdren.aed.org

Young people who have completed 2.

primary education are less than half as

likely to contract HiV as those missing an

education. oXFam

only half of africa’s children will complete 3.

primary school and one in six will die

before their fifth birthday.

www.maKePoverTyHisTory.org

Universal primary education throughout 4.

the world would prevent 700,000 cases of

HiV each year, almost 30% of all new

infections in this age group.

www.inFoForHeaLTH.org

Providing universal primary education 5.

would cost just $10 billion a year.

www.maKePoverTyHisTory.org

REGISTER FOR THIS LIFE CHANGING EXPERIENCE AT: THEFOUNDATIONFORTOMORROW.ORG/RIDE.HTML

PHOTOS BY RACHEL AMBROSE

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Your core is your base of strength around which

every other segment of your body revolves. It includes

the muscles of your trunk and abdomen, which

support your spine and pelvis and form an anchor for

your upper and lower extremities during movement.

During the running gait cycle, the core muscles

should be tight, which keeps the body upright.

Depending on the slope of the road, there may be a

slight forward lean, but the body should still maintain

a straight line from the ears, through the shoulders

and the hips, and down to the ankle bone. The elbows

should be bent to 90 degrees and held by the side.

Your arms and legs should follow an old theorem: the

shortest distance between two points is a straight

line. What this means is that your arms and legs

should swing forward and backward (in a plane from

your ear to your hip), not side to side. A side-to-side

swing is an inefficiency brought about by weakness

of the core muscles, which results in more energy

expended without moving you forward. Once the arm

movement breaks down, the leg swing is soon to

follow. The arms and legs move on an opposite,

reciprocal pattern. This means the opposite arm and

leg swing at the same time. This also means that as

the arms tire, the legs will start to drag and vice versa.

All of these problems may be traced back to core

weakness. As the core breaks down, the arm and leg

swing becomes less efficient. As a result, more energy

is used to propel the body less distance.

This breakdown in core strength and resultant

running inefficiency happens with all types of

running but is particularly noticeable with trail

running. There are several reasons. First, trail runs

tend to be of a longer distance, not usually 5K. On

runs of a longer distance, fatigue becomes a bigger

issue, and there is a greater likelihood of the running

form breaking down. Second, trail running is as much

a mental game as it is physical. The longer distances

take a huge mental focus to push through when the

physical part gets difficult. Not to mention, trail

running requires more mental focus than traditional

running. The runner has the constant added mental

difficulty of being aware of the terrain. Roots, rocks,

trees, and water hazards require constant focus to

avoid injury and complete the course. When physical

fatigue sets in and the mental focus is busy avoiding

terrain obstacles, it is very easy to lose track of

running form if not concentrating strongly on

technique. It is essential at this point in the run to

have a strong core that is able to keep the body stable

and hold proper running technique without having to

concentrate.

Yoga and Pilates are excellent ways to focus on

core strength while giving the added bonus of

flexibility. One easy exercise to perform is a front

plank. Perform these or similar core strengthening

exercises several times per week to compliment your

existing weight training and running program.

Running is about more than just endurance; there is

form and technique. Core strength is instrumental in

having an optimal running gait; particularly when

fatigued. By including core strength training into your

routine, your running performance will surely benefit.

Michael Sharp, MS, LAT, ATC, is a Certified Athletic Trainer at The Athletic Performance Center (www.apcraleigh.com) where he focuses on sports rehabilitation for active individuals and endurance athletes. In his free time he enjoys training and competing in triathlons, trail races and ½ marathons. Mike can be reached at msharp@raleighortho.com.

INJURY MANAGEMENT

BUILDING STRENGTH FOR TRAIL RUNNINGBY MICHAEL SHARP

Runners by nature are very dedicated. That is why they get up at “zero-dark-thirty” in the morning to run before work. That is why they run regardless of the weather, and that is why they run through injuries despite advice to “take some time off.” Runners will plan their running schedules months in advance based upon when their next race is and what races need to be run to prepare or qualify for the big event. Vacations are planned around races, and holidays take a back seat to the training schedule. Every aspect of the training regime is calculated: long runs, speed workouts, hill runs, short run days (if there is such a thing), rest days, and weight workouts are all factored into the training equation. One aspect that is extremely important to runners but is often overlooked is core strength.

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WELLNESS

it is true that training for endurance sports is

important, but more so is the mental preparation

and our personal expectations for ourselves.

inspired by the whole new York experience and my

own with the prerace nerves and stressful travel, i

have put together a formula for a positive race-day

experience.

Rest up ahead of time. 1. i barely sleep the night

before a big race. guess what: neither does most

of the athletic world. whether it is from

traveling or excitement, it is more important

how you have slept the two or three days before

race day. Focus on rest during the week and

keep yourself horizontal for seven or eight hours

the day before the race.

Keep it simple and consistent.2. as much as you

want to strap on those shoes you have never run

in before and try the double-caffeinated gel that

your friend just recommended, resist the urge

and stick with what your body knows. establish

a prerace meal that is simple and easily

digestible, and race the way you have practiced.

Visualize and think about your success.3. the

Law of attraction says what you think about,

you bring about. so if you think you will have

the best race of your life, you will. if you think

you will have a mishap—guess what, you will!

while you are horizontal the night before a race,

use your sleepless hours to visualize your

perfect race. think of five things you are grateful

for every night before going to sleep and enter a

positive vibration for sleep and relaxation.

Whatever you do, leave it ALL out there. 4. the

most inspiring part of watching the two blood

brothers conquer the marathon had nothing to

do with the time they ran, but that they left

nothing to be regretted. all of their sweat, blood,

ego, and pride is still strewn all over new York

City. even in the face of disappointment or

success, if you have given it all you have, you

will walk away with a sense of inner peace and

accomplishment.

i am convinced it takes way more energy being

negative and worrying about what could happen

than getting started and giving it your all. Use this

energy being grateful and kind to yourself and watch

your successes multiply in all areas of your life.

Dr. Angelina V. Stevens, D.C., owns holistic chiropractic and acupuncture centers in Durham and Chapel Hill. She is passionate about healing the body naturally without the use of drugs or surgery and by finding the true causes of pain and illness. As a triathlete, Dr. Angelina has completed in world-class events and has represented the U.S. as a triathlete on Team USA 2001. She currently competes as an elite cyclo-cross racer and can be reached at www.stevenswellness.com.

The Hardest Part Is the StartBY DR. ANGELINA STEVENS

this is what my mom used to always tell me as i would put off writing my 12-page term papers in high school. as i sat down last week to write this article with the worst case of writer’s block, i realized my frustration would soon work out to be my inspiration for this month’s article. a few weeks ago, i got to be a cheerleader in the new York City Marathon for two best friends, now blood brothers, in the biggest battle of their lives. as tough as the race was for the two of them battling muscle seizures and cramps, the biggest challenge was getting to the starting line, feeling rested and confident for what was to come.

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DECEMBER EVENTS

12/05/2009 New Balance Reindeer Romp 5K Running Cary, NC

12/05/2009 Piedmont Medical Center Reindeer Romp 5K Running Rock Hill, SC

12/12/2009 5K Reindeer Run Running Pittsboro, NC

12/19/2009 Mount Mourne VFD Elf 5K Running Mt. Mourne, NC

Make sure to add your 2010 event listing to www.sportoften.com by December 31st to ensure your FREE printed listing in our February 2010 Annual Event Resource!

Attention Event Directors:

CORE CORNERYOGA

PLanK PosePLanK PoseBY SAGE ROUNTREE

Reading this issue, you’ll find plank pose mentioned more than once: Michael sharp touts its benefits for trail runners, and the Core Corner exercise will take you toward plank. (You’ll sure need to master plank before trying the roll-out!) Let’s take a look at how to set up this simple pose. it’s a very efficient use of your core-strengthening time. For further benefit, combine plank with downward-facing dog, and you’ll be strengthening and stretching at the same time.

QUADRUPED STABILITY BALL ROLL-OUTBY ELIZABETH TOWE

Objective: Develop a stable pelvis and spine to maximize the power of the hips.

APPLICATIONS:Swimming—holds line of spine erect, as you would in the water.Cycling and running—creates stability through the core (pelvis and spine) and mobility in the hips and legs.

EXERCISE:Kneeling on a stability ball with elbows or hands on a bench (or a surface about the same • height as the ball)Start in quadruped position with 90-degree bend at hip, knees shoulder-width apart • (gently squeeze ball between knees to get adductors to help stabilize) and elbows/hands directly under the shoulder.Gently brace abdominals for spine stability • and anchor shoulder blades to create a stable shoulder joint.Maintaining neutral spine and pelvis, slowly • straighten legs by rolling the ball back—without letting lower back drop out.Slowly bring knees back under hips to • quadruped position.Repeat 10 to 15 time.•

PROGRESSION:PROGRESSION:Single-leg roll out—From starting quadruped position, lift one knee off the ball and straighten the other leg rolling the ball back. Progress only if you can hold spine and pelvis stable.

Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life—and to remember to have fun doing it.

the lines in plank should be the

lines you have when you stand

upright, so that you feel balanced

from head to toe. Don’t lock your

knees, but don’t bend them much,

unless you would prefer to practice

the pose with your knees all the way

down, which is a good option for

beginners. Don’t let your hips sag,

but don’t hold them too high, either.

a slight scoop of the tailbone will

help activate your core so you can

stabilize here. Keep your shoulder

blades neutral on your back and your

chin slightly tucked. if you’re unsure

about your alignment, ask your yoga

teacher, or a friend, to have a look.

Breathe. it sounds so simple, but

if you pay attention to your breath in

plank pose, you’ll be able to stay

longer, and you’ll know when it’s

time for a break. start with five

breaths or so, have a rest, and repeat

once or twice more. in time, this

might build to ten breaths for three

to five repetitions. Remember: form

and breath are key.

Sage Rountree is a RRCA and USA Triathlon certified expert coach and a national authority on yoga for athletes. Her new book, The Athlete’s Pocket Guide to Yoga, is available at bookstores everywhere—along with The Athlete’s Guide to Yoga book and DVD, it makes a great holiday gift! Find her free stretching podcast, information on her coaching, and her workshop schedule at sagerountree.com.

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Register Online at http://school.stmcary.org

Additional information online at http://school.stmcary.org or contact Cid Cardoso Jr. (919) 466-0101 ext. 8

• • •

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HOW DOES IT WORK?

the Lollipop mounts on the

steerer tube of the fork with its

circular bracket, above the stem, and

extends forward. the holes on the

elongated piece of the Lollipop are

then used to attach a standard

bottle cage. it is available in two

models: the long (or adjustable),

which has multiple holes for

different cage positioning options,

and the short (or nonadjustable

version), which allows for placing

the cage in only one position.

WHO IS THIS FOR?

the Lollipop provides an

additional option for carrying a

standard, round water bottle, so it is

for those who (1) want to carry yet

one more bottle and (2) want a more

aerodynamic way to carry a standard

water bottle than on the down or

seat tube of the bike.

Remember that most time trial

frames these days have room for only

one water bottle mount on the frame.

Consequently, most triathletes are

limited to carrying three conven-

tional water bottles, assuming that

they are also using a rear double

water bottle carrier. the Lollipop will

offer these riders the ability to carry a

fourth bottle. and for those who don’t

need many bottles but are concerned

about aerodynamics, this offers one

of the best options, assuming that

they are not looking at sucking the

liquid from a straw.

PROS

the main advantage of the

Lollipop is the aerodynamics this

setup provides while using a conven-

tional bottle. i asked Hed for

aerodynamic data and they said they

are still working on it, but it does

seem to me that it reduces the drag

from a frame mounted cage and a

round bottle. aerodynamic experts

have for years complained about how

bad round bottles on the frame can

be in the wind tunnel. now the bottle

can be placed in an area which, in

theory, should cause little additional

drag and could even reduce drag by

filling up space and cleaning up the

airflow. in addition, and in my view

more importantly, it reduces the

amount of movement required from

the rider when drinking from a

standard bottle in the aero position.

a second advantage claimed by

Hed is that it can offer a cooling

effect in hot environments by placing

a cold bottle in between the rider’s

forearms, which is a highly vascular

area. i have not actually experienced

this phenomenon, but slowtwitchers

seem to agree with Hed that it works,

at least at some level.

CONS

the main disadvantage of the

Lollipop is that it requires one

centimeter of steerer tube column on

top of the fork to mount properly.

this means that all of those riders

who have had their steerer tube

columns cut exactly to their desired

stem height will have to look for

other creative solutions to mount the

Lollipop. these can include a new

fork, a different stem, or just getting

used to riding with a lower front end.

note: For those who are looking

for this type of mount and do not

have one centimeter of steerer tube

above the stem, another option

would be the XLab torpedo, which

mounts between the aerobars with

Velcro straps.

the price of $60 for the long and

the $45 for the short seem a bit steep

when you look at the simplicity of the

design. all my employees who’ve seen

it immediately said that they could

make one for much less. My

experience, however, is that it would

require at least a few hours and the

final result would not be as clean and

sturdy as the Hed one. For other

creative designs using zip ties and

scrap metal plates, feel free to go to

the slowtwitch forum.

DOES IT WORK?

Yes, it does work quite well. i

always keep at least one centimeter

of steerer tube extra just in case i

change my cockpit set up, so i did not

have issues mounting it properly. i

also like the sturdiness that mounting

on the steer tube provides. the

Lollipop was extremely easy to install,

and the end result was quite clean

and simple. i also found it surpris-

ingly easy to grab the bottle and

drink from it without moving my

upper body. it is important to note

though that one should not use a

cage that holds the bottle tight or

that will cause jerking on the

steering, which could result in a

crash. i also found that i liked using a

shorter 20-oz. bottle (as opposed to a

longer 24-oz. bottle); otherwise, i

would have to move my cyclometer

too far forward on the aerobars.

VERDICT

i give Hed credit for the simplicity

of the design and for offering yet

another option to mount a water

bottle cage. if you want the bottle

close to your hands and don’t want to

use a bottle with a straw, the Lollipop

is a functional (although slightly

pricey) option.

Cid Cardoso Jr., owner of Inside Out Sports, has been doing triathlons for over twenty years. Last October, he competed in his 21st Ironman—his sixth appearance at Kona. A veteran of ultramarathons, he has competed in Team RAAM twice. He has seen equipment evolve with the sport and continues to test new products to assess their impact on performance. He trains, works, and resides in Cary, NC, with his wife, two daughters, and son. You can reach him at cidjr@insideoutsports.com.

Hed Lollipop: $59.99BY CID CARDOSO JR.

Fifteen years ago, long before aero water bottles and behind-the-saddle carbon cage mounts were prevalent; there were handlebar mounted water bottle cages. these were simple alloy supports that allowed us to place a conventional water bottle vertically in front of the drop bars (and then between the aerobars). that concept evolved into today’s aero shaped bottle fitted with straws and mesh, to allow the rider to simply suck the liquid and refill on the go (such as the Jetstream and the Profile aero Drink system, still popular today). now, the industry has practically done a 360. several new mounts were recently introduced that once again allow the rider to place a conventional water bottle in front of the aerobars. the difference is that the new contraptions place the bottle, horizontally, in the same direction as the aerobar extensions, almost like a torpedo, thus reducing drag. they are also sturdier than the old ones that would eventually rattle from the weight of the bottle. one such mount is the Hed Lollipop, which gets its name from its simplistic design and shape.

GEAR REVIEW

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April 24, 2010Clayton, NC

www.setupevents.comClick on TRY SPORTS SERIES

R I V E RW O O D GOLF & ATHLETIC CLUB

T R I A T H L O N

Opens 30-31, 2010

Charlotte, NC

Register for updates at

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NUTRITION

For advertising information contact

Casey Saussy at 877-29-ENDURE

ingredienTs:

1 banana•

6 strawberries•

½ cup blueberries•

½ cup vanilla soy milk•

1 teaspoon of honey•

4 large cups of ice•

PreParaTion:simply combine everything in a

blender and pulse for 10–15 seconds

or until smooth.

nuTriTion FacTs:260 calories / 3g fat / 47 carbohy-

drates / 9g fiber / 6 g protein

Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people.

Fruit SmoothieBY BRANDON MCDEARIS

one of the best ways to cure a sweet tooth when trying to stay healthy is by preparing the classic fruit smoothie.

when done right, a smoothie can be one of the best ways to get your recommended daily intake of fruits and vegetables.

this basic recipe makes a great postworkout meal, breakfast on the go or a guilt-free dessert at the end of a long day. Feel

free to improvise here by adding additional fruit, some low-fat yogurt, or a little protein powder if you are trying to build

muscle. i usually like to thin it out a bit with a few cubes of ice. that adds a little chill to it as well. this recipe is one good

serving, but you could split it into two if you want it to be a light snack rather than a meal.

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WELLNESS DIRECTORY

{

BodyworK / sPorTs massage

A TOUCH ABOVE MASSAGE THERAPYHeather Scott LMBT 47958400 Six Forks Rd. Ste. 204, Raleigh, NC 27615 • 919-833-3445 Heather@Atouchabovemt.com • www.ATouchabovemt.com

Let us help you accomplish your goals! Whether its recovery from injury, enhancing sports performance, improving focus, or relaxation we custom tailor our sessions to complement your training. We currently work with triathletes, marathoners, cyclists, and other endurance athletes, as well as those who do not train regularly. We also provide sports massage at events such as the Magical Mystery Tour and the Tour De Cure. Call us today to schedule your appointment or to arrange for our sports massage team to be at your event!

PHysicaL THeraPy

Brian Diaz, MPT, CSCS4221 Garrett Rd. Ste 2, Durham, NC 919-493-1204 • www.activedgefit.com

ActivEdge Fitness & Sports Performance was established in November 2004, but its vision has existed for years. As a former college athlete, a current physical therapist and personal trainer, and a wellness enthusiast, founder Brian Diaz has had his eyes set on the ActivEdge concept since he received his Master’s degree in Physical Therapy from The University of Iowa. Brian specializes in sports and orthopedic rehabilitation utilizing a blend of hands-on manual therapy and soft tissue mobilization techniques, functional movements and challenging cross-training and preventive programs. High-level athletes are also instructed in advanced agility and sport-specificdrills.

2400 Sumner Blvd, Suite 120, Raleigh, NC 27616919.876.1100 • www.raleighortho.com/apc

The Athletic Performance Center (APC) is a state of the art 20,000 sq. ft training facility dedicated to optimizing the sports performance of healthy and injured athletes. Utilizing the expertise of physical therapy, athletic training, and certified strength & conditioning staff along with the physicians of Raleigh Orthopaedic Clinic, the center provides the resources needed to enhance every phase of an athlete’s development. The APC also operates as a full service outpatient physical therapy center treating a wide spectrum of orthopaedic injuries.

5107 Southpark Drive, Suite 103Durham, NC 27713919-484-0033 • www.AASportsPT.com

Athletic Advantage provides the level of personalized care elite athletes demand… the care you deserve.” We are a state of the arts physical therapy center specializing in orthopedic and sports physical therapy with emphasis on return to sports, injury prevention and performance development training. Owner and head therapist, Jason Gauvin, is fellowship trained and has worked with elite athletic programs including Duke, Stanford, NCSU, NCCU and many profes-sional athletes. Our clients receive quality, experienced care and sports specific training. Challenge yourself to begin your journey back to wellness and return to the sport you love. Gain the advantage, the ATHLETIC ADVANTAGE.

Fitness World: 105 W. Hwy 54, Suite 271, Durham, NC 27713Balanced Movement Studio: 304 Weaver St, Suite 103, Carrboro, NC 27510

The Physical Therapists at Balanced PT have more than 120 years of experience helping elite and recreational athletes manage and overcome

injury and dysfunction. They provide a unique experience of one on one care with a PT for an hour each visit. Combine this with 2 convenient locations at Balanced Movement Studio in Carrboro and at Fitness World in Durham near Southpoint Mall and state of the art exercise equipment, as well as other exercise professionals with whom they work closely on-site…Why would you go anywhere else?

120 William Penn Plaza, Durham, NC 27704(919) 220-5255 • (800) 359-3053www.triangleortho.com

Triangle Orthopaedic Associates is the Triangle’s largest physician-directed medical practice, caring for patients with musculoskeletal and pain problems through state-of-the-art medical treatment, surgery, physical medicine and rehabilitiation, physical therapy, occupational therapy, chronic pain program, and other medical and diagnostic services responsive to the needs of patients living within the counties it serves. Triangle Orthopaedic Associates also offers the only after hours orthopaedic urgent care centers in three locations throughout the Triangle. Triangle Orthopaedic Associates has grown to 13 locations in 6 counties with 26 physicians and more than 55 other providers. For more information, please visit www.triangleortho.com or call 1-800-359-3053.

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919-362-4900

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The powder was great, but now your knees are paying the price—maybe more so than usual.

At Triangle locations close to you, Duke Sports Medicine specialists provide expert care for everyday wear and tear, severe debilitation, and injuries keeping you from an active life.

You’ll get the advice and the treatment you need to get ready for next season and whatever comes your way.

Schedule your appointment today.

1-888-ASK-DUKE DukeHealth.org

6323

your first aid, après-ski

Finch yeager Building280 Frank Bassett Road, Suite 317Durham, NC 27710

duke Sports medicine at Southpoint6301 Herndon RoadDurham, NC 27713

duke medical plaza morrisville10950 Chapel Hill RoadMorrisville, NC 27560

Duke Sports Medicine locations:

6323_DSM_SkiInjury_Endurance_P.indd 1 11/11/09 2:24:55 PM

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The powder was great, but now your knees are paying the price—maybe more so than usual.

At Triangle locations close to you, Duke Sports Medicine specialists provide expert care for everyday wear and tear, severe debilitation, and injuries keeping you from an active life.

You’ll get the advice and the treatment you need to get ready for next season and whatever comes your way.

Schedule your appointment today.

1-888-ASK-DUKE DukeHealth.org

6323

your first aid, après-ski

Finch yeager Building280 Frank Bassett Road, Suite 317Durham, NC 27710

duke Sports medicine at Southpoint6301 Herndon RoadDurham, NC 27713

duke medical plaza morrisville10950 Chapel Hill RoadMorrisville, NC 27560

Duke Sports Medicine locations:

6323_DSM_SkiInjury_Endurance_P.indd 1 11/11/09 2:24:55 PM

& L Y M P H O M A S O C I E T YT O B E N E F I T T H E L E U K E M I A

TMTM

2007 SOLD OUT2008 SOLD OUT2009 SOLD OUT2010 REGISTERDECEMBER 1, 9AM

Ken Corigliano // 1st place in the 2009 UMUC Military Challenge, 1st place M 25-29 age group at the 2009 Nation’s Triathlon

WORLD CLASS CITY,

WORLD CLASS TRIATHLON

RACE DATESEPTEMBER 12, 2010

WASHINGTON, DC

Guarantee your slot! Registration opens December 1

www.NationsTri.com

www.NationsTri.com