VT SPORTS May 2015

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MAY 2015 | VOLUME XXV NO.6NEW ENGLAND’S OUTDOOR MAGAZINESPORTS

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What You Need to Know About ENERGY GELS

MEET VERMONT'S KASIE ENMAN

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MAY 2015 VTSPORTS.COM 3

CO-EDITORS/PUBLISHERSAngelo Lynn C [email protected] Lisa Lynn [email protected]

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THIS MONTH’S CONTRIBUTING PHOTOGRAPHERSOliver Parini, Jordi Saragasso

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ON THE COVER:Kasie Enman of Hun-tington has become an international champion in Skyrunning, training behind her home in Huntington’s Sleepy Hollow, pictured here.

Photo by Oliver Parini

Ski Vermont The Green Mountain Club

Pages 26-27IF THE SHOE FITS…

Our spring guide to fitting and finding theright new shoes for road and trail running.

FEATURES Pages 6-9

PRO TIPS: RUN FASTER, RACE SMARTER, RIDE HARDER Moe Brown’s Race Day Intel for the Vermont City Marathon;

Steve Hare’s Triathlon Prep Tips, Andrew Gardneron Getting Gap-Tough.

Pages 12-13PADDLERS’ CHALLENGE

The New Haven River was the scene of some of the bestwhitewater action in the Northeast this April. Plus, great

whitewater spots for spring.

Pages 14-15NUTRITION: THE NEW NATURAL ENERGY GELS

Vermont athletes are jumping into the energy gel gamewith natural alternatives. Plus, expert advice on what you need

to know about choosing energy gels.

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DEPARTMENTS 5 PUBLISHER COMMENTARY

16-17 READER ATHLETES: ANDREA CHAREST AND DAVID SANTAMORE

22 NEWS BRIEFS 23 MEDICAL CORNER: A PAIN IN THE...HEEL? 29 GEAR AND BEER

30-33 CALENDAR OF EVENTS

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Cully Brown focuses as he negotiates a section of whitewater on the New Haven River during the Vermont Paddlers Club’s annual race. Photo By Evan Johnson

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Kasie Enman may be the most famous American runner you’ve never heard of — and she lives right here in the heart of Vermont. Enman, 35 and a mother of two from Huntington, has surged to the forefront of the international skyrunning circuit. As of the end of 2014, she’s tied for second place in the world and has bested all racers in some of the world’s toughest races. A Middlebury College graduate who helped lead her team to national championships back in the day, she now sugars with her family at their Sleepy Hollow Inn and cross country center, trains when she can, coaches, and trav-els the world to compete in ultramarathons and skyrunning events when she can. Her story (pages 14-18) is as inspiring as she is humble —the idyllic blend of Vermont’s soul and grit.

********** Elsewhere in this issue, as spring gives way to summer, we’re packing up our skis and snowshoes and slipping on running and biking shoes, wetsuits and swim-suits, and pulling out our paddles and rackets. To that end, we turn our focus in this issue to several articles on training for upcoming events. We start with Moe Brown’s section-by-section analysis of the Ver-mont City Marathon on May 24. Brown has been running the Burlington-based marathon for years, and operates a fitness business called Your Personal Best. In the weeks leading up to the race, Brown offers clinics and training specific to the Burling-ton marathon — and provides a few tips to our readers in this issue on Page 6. If you’re looking to enter one of Vermont’s grand fondos, or just make it to the top of your first gap, we provide pointers (Page 9) on the basics of approaching lon-ger rides, and specifically preparing for Vermont’s spectacular gaps — the pinnacle of road-riding for those who enjoy a challenge. Meanwhile, long-time triathlete Steve Hare provides a good overview of how to train for triathlons (Page 8). For paddlers, we offer a sneak peak into some of the best spring-time stretches of whitewater found in the region (Page 10), and profile a mid-April white water classic race on the New Haven River (Pages 12-13). For all of you training long hours, we talk to a nutritionist about proper fuel-ing, profile two new Vermont-made energy gels (Slopeside Maple Syrup and Ver-mont Peanut Butter’s Pack It) and provide a chart comparing the nutritional values of several energy-packs on the market — all on Pages 22-23. If you’re a runner, you already know that having a shoe that fits is critical to success, whether that means running your personal best or just jogging pain-free. We provide tips on what to look for when choosing a running shoe, and ask two local retailers for their choices of the best shoes for various types of running (Pages 24-25).

********** On a sadder note, the death of two cyclists killed in roadside collisions in the past two weeks serves as a siren call to push for a change in culture on Vermont’s roadways. Mutual respect of all travelers on the road — from cars and trucks to motorcycles, bicycles and pedestrians — has to be the goal. Better education in driver’s education classes should become part of that curriculum; more road signs reminding motorists that it’s the law to share the road and wider shoulders on key roads in higher population centers should be long-term transportation goals. Such significant changes in the road infrastructure won’t happen overnight, but if Vermont wants to encourage a healthier and safer lifestyle, it needs to start now to make its roadways safer for bicyclists and pedestrians. For Vermonters to understand the problem, numbers are useful — and it’s not just fatalities that should shock the reader. According to the Agency of Vermont Transportation, for 2011-2014, no bicyclists were killed on Vermont roads, but 318 cyclists were hit and injured by motorists — 84, 86, 85 and 63 in the years 2011, 2012, 2013 and 2014, respectively. Another 74 bicyclists in those four years suf-fered damage to their bikes from motorists, but narrowly escaped personal injury. Pedestrians fared worse. Twenty-five pedestrians were killed by motorists in those same four years, while 517 were injured. Better driver education, more consistent signage to remind motorists of their responsibilities, and a constant dialogue of mutual respect on our roadways is the call to arms if we are to change Vermont’s culture.

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Moe Brown’s printer whirs and spits out a full-color map of Burlington, then Brown

slides the paper across a wide wooden desk. There in full color is the course map for the Vermont City Marathon spreading north and south along the shore of Lake Champlain. The course map for the Vermont City Marathon is hardly a secret, but few know it as well as Brown. Having run the Vermont City Marathon for 15 years as an individual and on relay teams, he’s more than familiar with all the hills and turns on the course. A lifelong runner, Brown is the owner of Your Personal Best, a per-sonal training fitness facility in South Burlington that he has operated since 2003. Sitting at his desk, sunlight spills in through an east-facing win-dow with views of Camel’s Hump and Mount Mansfield. His bookshelf is fully stocked with volumes on stretch-ing, diet and strength training. Behind him a glass case displays the ribbons from various other marathons. Another nearby case holds a bib and a finisher’s medal from a marathon in Providence, R.I., where he set his personal record, 3:02.46. “The marathon is really a meta-phor for life,” he says. “You go through peaks and valleys. Sometimes you’re feeling really strong, other times you’re low, but if you persevere through those times that you’re down you get stron-ger physically and mentally and you feel like you can take on anything.” Burlington’s marathon is known as a fast course popular among begin-ner and veteran runners alike. Its out-and-back loops are great for spectators and less daunting for runners. In the weeks leading up to the May 24 run-date, Brown offers clinics and training specific to the Burlington marathon. He’ll be on the starting line this year as well, with a goal to beat that 3:02.46. Brown shared his familiarity with Vermont’s biggest road race, walking us through all 26.2 miles from the start on Pearl Street to the final kick to the finish line in Waterfront Park.

THE START, MILES 1-3 The Vermont City Marathon Starts at Battery Park. At the start, you’ll find yourself running up Pearl Street toward the University of Vermont with thousands of spectators lining the sidewalks, all screaming for you. The feeling, Brown says, is electrifying, but don’t let it go to your head. “It’s easy to get caught up in the moment, have a lot of energy and ac-tually go out too fast,” he says. “Two miles in, you might think you feel great,

but ultimately, that won’t be the case.” Resist the urge to go beyond your target pace or ability. At the start of any race, the field will be closely packed. As you enter the first three miles, avoid getting boxed-in. Find some space outside of the crowd where you can run freely.

SET A PACE, MILES 4-9 The following five miles extend north on Park Street and Route 127 towards the Ethan Allen Homestead. The highway will be closed and unless you’re in the lead pack, you’ll see run-ners returning from the turn-around at the six-mile mark. “It would be daunting if you were by yourself out on that open highway,” says Brown. “You can use the energy of the pack to carry you along, but don’t let it take away your focus.” Route 127 has a steep camber for drainage so try to find a spot with flat footing to avoid straining your legs, he says. This stretch also has the most sun-

light, so take advantage of the aid sta-tions and wear your sunscreen.

THE STRETCH, MILES 10-17 What is known as the runners’ sec-ond stretch down Church Street comes in section three and passes the 10-mile mark in Burlington’s South End neigh-borhood on Pine Street. Much of this is a slight downhill and is an opportunity to soak up the energy from the crowd, Brown says, so stretch out your legs and let it flow. After reaching the southern-most extent of the course at Oakledge Park, keep your target pace on the Burl-ington Bike Path while approaching the biggest hill of the race. While Boston has “Heartbreak Hill” located around mile 19, Burling-ton’s toughest hill is on Battery Street, climbing up the hill towards Battery Park. Seen from the bottom, the hill can seem intimidating. “A technique I use to stay focused and take away the daunting effect of the hill is to keep my eyes focused on the

road no further than ten to fifteen feet in front of me,” he says. “By doing so, and not staring at the top of the hill, the hill is mentally less taxing and seems far less menacing.”

THE WALL, MILES 17-21 After cresting Battery Street, the course cruises down North Avenue, making a short side detour on Lake-wood Parkway. At mile 18 this short ex-cursion is hardly welcome and is when many runners find themselves flirting with “the wall.” Fortunately, Brown says this neighborhood is known for having great crowd support and is more shaded. Trust your training and main-tain your target pace. Aid stations will offer energy gel; take them, he says, as you’ll need them for the last sections. After running through Bernard J. Led-dy Park and a few more turns, you’ll emerge back on to North Avenue for a slight downhill onto the Burlington Bike Path. “That hill can be nice because you’re going downhill, but you’ve still got 20 miles under your legs,” Brown cautions. “You’ll want to run with con-trol and not let the momentum carry you too quickly.” By keeping yourself in control, you’ll save your quads for the final sec-tion, he says.

FINAL FIVE, ON THE BIKE PATH For the final five miles, you’ll be on the bike path with views of Lake Cham-plain. With few spectators around, you’ll have to dig deep and be your big-gest fan as you near Waterfront Park. Runners familiar with the bike path can count down the street crossings. Run-ners unfamiliar with the area can try to break the distance down into individual time segments. “For example, if someone is run-ning nine-minute miles, instead of thinking ‘36 minutes to go,’ they can think if it as four nine-minute segments remaining,” Brown says. With the finish nearing, Brown adds that it helps to have positive affir-mations along the way. “There’s no way around it, you’re going to be tired when you hit that sec-tion,” Brown says. “Telling yourself ei-ther aloud or in your head ‘I’m strong, I’m a fighter, I’ve got this,’ can really go a long way in getting you through that final stretch.” A popular spot for runners to start their kick, he says, is at the entrance to Waterfront Park. The crowds are screaming and the finish line is in sight. Brown’s final suggestion is all about the glory: Remember to raise your hands at the finish.

Vermont City MarathonRACE-DAY INTEL

FROM MOE BROWNBy Evan Johnson


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NORTHERN FOREST CANOE TRAIL HOSTS FIRST FRESHET FEST WAITSFIELD, VT. — On May 9, 2015, the Northern Forest Canoe Trail (NFCT) is hosting its first ever Freshet Fest. The day includes paddling activi-ties on the LaPlatte River in Shelburne followed by an evening of meeting NFCT Through Paddlers — people who have paddled the entire 740-mile route in one trip — at Splash at the Boathouse in Burlington. Since its founding in 2000, the Northern Forest Canoe Trail has documented 79 paddlers who have canoed or kayaked the entire route of connected lakes and rivers from the Adirondacks to Maine’s Allagash River. Five of these adventurers will share their best, worst and funniest moments on the trail in a panel discussion, followed by a catered dinner, and guest speaker Matt Hopkinson’s presentation “Upstream Challenge: 180 Miles by Canoe.” Hopkinson has placed in regional and national canoe poling championships. He has many paddling adventures under his belt, including canoeing from the Saint Lawrence Seaway through Québec and Maine to Penobscot Bay. His presentation will be about his 2014 trip in which he paddled and poled 180 miles up the Penob-scot River to draw attention to newly restored spawning habitat for the endangered Atlantic salmon. For more information, visit northernforestcanoetrail.org.


By EVAN JOHNSON

MIDDLEBURY — Steve Hare, owner of Vermont Sun Fitness Center in Vergennes and Middlebury, has competed in triathlons of varying lengths all over the United States and the world. But he didn’t start out wanting to be a triathlete — he wanted to be a bodybuilder. “I was lifting weights, trying to get big, but there were people that spent three times the time I spent lifting on these old treadmills and stationary bikes,” he recalled. At the encouragement of a member at the gym where he worked in San Diego, Calif., Hare signed up for and competed in his first triathlon in 1982. He wasn’t much of a swimmer, but having gone to a summer camp on Lake Dunmore in his home state of Vermont he knew he could paddle, so he found a race that had a canoe portion. In the weeks leading up to the race, Hare was running and cycling more than lifting weights. On the day of the race, Hare found himself not only in-shape for the three events, but he actually found himself in the lead pack. “I couldn’t believe it,” he says. “Here I was in my first triathlon and I was leading the race.” Hare finished his first race in second place, which prompted a shift in his athletic aspirations. Gone were the dreams of bodybuilding, now he wanted to go as far as he could in the world of triathlons. “I was hooked,” he said. Hare went on to compete as a professional athlete and even on an all-American triathlon team in the late 1980s. Hare competed in races all over the United States and the world, including the legendary Ironman Triathlon in Hawaii. In 1985, he opened Vermont Sun in Middlebury and began organizing the first Vermont Sun Triathlon Series, which has continued in Branbury State Park on and around the shores of Lake Dunmore. “I had run a lot of other people’s races and I wanted to see if we could hold one of our own,” he said. “We know we’re never going to compete with some of the bigger races out there, but we’re in one of the most beautiful settings, bar none.” The series has continued for the past 30 years and Hare enjoys the events he organizes so much that he now competes solely in these triathlons, primarily to share his enthusiasm for the sport and offer any support or help he can to those wanting to pursue what can be a demanding discipline. To the athlete who wants to pursue triathlons, Hare says the sport can be as demanding as you want to make it — to a full-time profession or just a good way to cross train, stay in shape and develop a

6 TIPS TO GET READY FOR YOUR FIRST TRIATHLON

camaraderie with a group of like-minded people. To that end, training for your first triathlon doesn’t have to be daunting. To help, Hare offered some tips on cross-training and getting ready to step up to the starting line for the first time.

1: GET COMFORTABLE If this is your first race, Hare’s first tip is to spend as much time as you can in each discipline. “Focus on being comfortable swimming in the water, riding your bike and running,” he said. “Get a solid base before you even think about getting faster.” More advanced athletes can improve their time with consistent intensity training, he said, but that can wait. But by developing comfort you’ll be smoother in your transitions from each event. During the shorter “sprint” triathlons, Hare says the middle-of-the-pack time is one hour and forty minutes. Slower athletes will take longer than two hours. These can make for a benchmark when training.

2: BE PATIENT Developing comfort in each discipline will take time. For example, if you’re already a strong runner, don’t be discouraged if it takes longer to build up your swimming or biking skills, Hare says. “The more patient you are with yourself, the faster you’ll learn,” Hare said, adding that while that is true, you’ll need to put in the time to develop those aspects of the sport.

Hare notes that most triathletes have strengths in one segment of the race or the other, so they use that segment to excel while becoming proficient in the other two. Beginning triathletes should do the same: Keep up your strength in the areas you’re naturally good at so you can rely on them later in the races, and work on the others. Besides, Hare says, the better you are at one segment of the race, the more likely you are to be having fun — and having fun is what it’s all about. If you’re not having fun and enjoying the sport, Hare says, you won’t stick with it.

3: PICK YOUR EVENTS WISELY Nobody (or at least almost nobody) signs up for an elite-level triathlon or a marathon on a whim, so enter races that fit your ability level. If this is going to be your first multi-sport event, Hare recommended aiming for realistic goals. “Sprint”-style triathlons are a popular option for newer racers and will give you a great first experience with a half-mile swim, 12-mile bike and 5-kilometer run. This differs from an Olympic-distance triathlon, which includes a .9-mile swim, 28-mile bike and 6.2-mile run, which is also featured in the Vermont Sun Triathlon Series. Hare’s triathlons this spring and summer attract seasoned triathletes but he says that shorter events can be a great introduction. “Sometimes that’s all people need to find a sport they really love,” he says.

4: IGNORE EXPENSIVE EQUIPMENT The top racers in the world will pay thousands for their wetsuits and bikes, but for those heading out for their first triathlons, Hare said, the most expensive equipment in the world won’t make much of a difference. “The most important piece is the strength of your body that’s riding the bike” he said, “The bike makes only a little difference. Good, solid equipment is not that expensive.” The point: Focus on your fitness before your gear. Hare estimated about 15 percent of the field show up to compete in the Vermont Sun triathlons on mountain bikes, and he said there’s absolutely no shame in that. If you try your first race and find that you love it, consult with your local bike shop on finding a good used ride or low cost road bike. If you love the sport and want to excel in it, buying a good road bike will make racing all the more fun and it’s the piece of equipment that can make the most difference.

5: RUN SMART Of all the portions of a triathlon, running produces the highest impact on your bones and your joints. While it’s easier to practice running than to find an appropriate and safe spot to bike or swim, Hare said it’s also the sport where tri-athletes experience the most injuries in knees, ankles and hips. “The elite athletes will say it’s not a question of have you been hurt, but when,” he said. Hare advised that practice in swimming and biking helps athletes balance the high impact of running with those more low-impact activities, so athletes should not cut corners on those events. As you schedule your workouts, be sure to take the most rest days from running or combine it with other low-impact activities. Finding a workout will vary for every athlete, but many beginner regimens focus on endurance rather than intensity. For a person training for their first triathlon, a first week of training might look like this:Monday: Swim 15, run 20 minutes Tuesday: OffWednesday: Bike 35 minutesThursday: Run 20 minutesFriday: Swim 30 minutesSaturday: OffSunday: Bike 40 minutes

6: DON’T BE AFRAID TO GO IT ALONE Hare said coaches and personalized workout plans can be great, but they’re not completely necessary. “A coach can be a great person to have to communicate with and hold you accountable,” he said. “They’re there to take an interest in what you’re doing, but are they absolutely needed? No.” For extra help, Hare encouraged seeking out the advice of more experienced triathletes who can tell you what worked for them. Above all, Hare said, don’t be afraid to enter events. Bigger races like the Ironman start racers in waves of up to 2,000, but at smaller races like those on Lake Dunmore or around Vermont you are guaranteed to find friendly faces and manageable distances. That’s where you’ll meet people who are almost always eager to share their experiences and advice. “When people think of a triathlon, they too often think of an Ironman with elite racers,” Hare said. “But the sprint triathlon is hardly extreme. When you consider a lot of the other races people sign up for like cyclocross or Tough Mudders, they’re more demanding. With some patience and practice, I think most people would be surprised that it’s so manageable.”

Steve Hare


By Evan Johnson

If you’re gearing up for some serious road biking this spring, summer and fall, and need to get in shape for Ver-mont’s thigh-burning gap rides and centuries, you’ll want to get in bicycling shape sooner than later. To help, we checked in with An-drew Gardner, an experienced cyclist from Ripton, Vt., who competes on the ENGVT Cycling Team with fellow rid-ers from Burlington to Boston. Gard-ner gave us his tips for developing the mental and physical stamina needed for some of Vermont’s challenging climbs and distance rides.

BODYWORK Getting ready for riding season should start before athletes get back on their bikes each spring. In addition to tak-ing a few winter rides when the weather cooperates, Gardner says cycling is one sport where building strength before the season starts will pay dividends later. Stretching, yoga and core workouts that strengthen lower abdominal muscles will also help relieve strain on the lower back.

Cycling is a low-impact sport, so Gardner also recommends including some weight bearing activity in the off-season like cross country skiing, hiking, lifting weights or running to help build bone density. While cycling is one of those sports in which you can be rea-sonably fit just by cycling lots of miles, a good cross-training program to build core strength will make riding the steeps a lot easier.

RIDE A BIKE THAT FITSThe majority of recreational riders aren’t riding bikes that suit their body type or size, Gardner says, and ride with their legs reaching too far (or not far enough) or with their upper body hunched over or too far away from the handlebars. It’s a common mistake and one that Gard-ner says is easy to fix by getting a proper fit at a qualified bike shop. Riding a bike that fits makes a big difference for any level of rider, allow-ing the athlete to attack the hill more aggressively and efficiently.

EMBRACE THE INTERVAL“As cyclists, we tend to ride where we’re comfortable,” Gardner says. “For gap

rides, the trick is to get out of that com-fort zone.” Instead of pedaling at a sustained moderate pace, start introducing sus-tained bursts of speed into each ride and then recover, then repeat throughout a portion of the ride. You can also incor-porate interval training in your runs, as part of crosstraining for the bike. This strengthens the muscles, improves aero-bic capacity, and gets the muscles (and mind) used to going faster, farther. Ex-periencing the burn now, he says, will pay off later.

ON HILLS, START SMALL The more you ride the hills, the easier they become. If the bigger hills seem too fearsome, riders can work up to them by practicing on smaller hills. Before tack-ling the Middlebury Gap, Gardner en-joys practicing on a smaller hill in neigh-boring Weybridge, riding up and down repeatedly to acclimate to the varying pace and technique of climbing.

LAYER UPIt may be sunny while you crank over the final crest of the Appalachian gap, but there’s no telling what the weather

can be when you drop into Fayston or Buells Gore. Gardner prefers to over-dress when covering distances. “Anyone who lives in Vermont knows how precarious the weather is,” Gardner says. “I’ve gone over some gaps in the mountains in the sun and then found myself descending into a snow squall.” So bring at least a light long-sleeve layer if the temperatures might make a sudden swing.

MIND OVER MATTERWhen you’re in the saddle and looking up at a dozen or more miles of climbing to the top of the gap, you can fight off those feelings of intimidation by break-ing the climb into manageable pieces. Rather, for instance, than concentrating on the entire 1,734 feet of vertical gain on Smugglers’ Notch from Cambridge, focus on picking out landmarks that help you measure your progress. “The biggest thing with gaps is that they’re more intimidating than they are difficult,” Gardner says. “The first key, psychologically, is to break them into pieces of hills.” Above all, he says, keep pushing the pedals. “You’ll make it.”

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While the rivers and streams are running high and fast, we looked through data and

trip reports for the latest intelligence on where to go. Check with American Whitewater (www.americanwhitewater.org), the Vermont Paddlers Club (www.vtpaddlers.net) or the Northeast Pad-dlers Message Board (www.npbm.com) for updates on the latest conditions and flow rates.

BIG BRANCH RIVER BIG BRANCH TRAIL TO TABOR MOUNTAIN ROAD BRIDGELength: 1.3 milesClass: V+Nearby city: DanbySeasoned paddlers looking for a sus-tained and unrelenting challenge should seek out this section of the Big Branch that flows at 400 feet per second. A proving ground for New England creek paddlers, this is one run that demands total concentration and solid technique and judgment with multiple lines over several drops.

BALL MOUNTAIN BROOK METCALF ROAD TO JAMAICA STATE PARKLength: 3.5 milesClass: III-IVNearby city: JamaicaWhen the water runs high, this brook

becomes known as “The Jamaica Bob-sled Run.” Catch this class 3-4 run dur-ing springtime snowmelt and you’ll see why. The run can be scouted and ac-cessed by Pikes Falls Road, which runs parallel to the brook. The best time to catch this run is after heavy rainfall or in September during the dam’s annual release.

CONNECTICUT RIVERSUMNER FALLSLength: .25 milesClass: IIINearby city: HartlandAlso called Hartland Rapid, this section of the Connecticut River is a popular play-boating area for paddlers of all lev-els. The rapid is run-able at most levels and can hold the interest of beginners content to stay in the eddies, intermedi-ates who want to challenge themselves and advanced paddlers who just want to show off. This is a reliable and relaxed rapid to practice and play.

WINOOSKI RIVERMIDDLESEX TO WATERBURYLength: 5.5 milesClass: I-IINearby city: MiddlesexThe Winooski is a narrow, scenic run in northern Vermont that holds its wa-ter well into the summer. The rapids are mostly easy and there are significant

stretches of flatwater, during which you can enjoy the views.

MAD RIVERFIRST HYDRO DAM TO WINOOSKI RIVER Length: 2 milesClass: II-III+Nearby city: WaitsfieldThe most common class III on the lower Mad is from the hydroelectric dam to the confluence of the Winooski River. The run parallels Vermont 100B, for easy scouting and access. The put-in features a straightforward shot around large boulders. The rapids really begin after the 100B bridge and eventually lead to Horseshoe falls, a technical, six-foot drop with a recirculating hole at the bottom. That, or you could opt to por-tage around.

NORTH BRANCH LAMOILLEBELVEDERE TO WATERVILLE Length: 5 milesClass: IVNearby city: WatervilleThis run starts with a class IV fall above a bridge. After the fall, water is most-ly calm, with some class 3 ledges just above the 109 Bridge. After more flat-water, more class 3 rapids await, which continue for about 1 kilometer before the first option for a take out at a cov-ered bridge in Waterville. For an option-al extension, continue under the bridge

for a class 3 ledge followed by areas for excellent play boating.

NEW HAVEN West Lincoln to Rte. 116 BridgeLength: 1.3 milesClass: IV+Nearby city: BristolThis section of the New Haven River, called the New Haven Ledges, is a classic Vermont creek run and the home to the Vermont Paddling Club’s annual race. The put-in is littered with rock gardens that lead down to the ledges. Following fast-moving water, a few more boul-ders lead to a short pool above “The Toaster,” a 15-foot drop with a simple line down the center. This is followed by continuous rapids with boulder gardens all the way to the take-out. The lower New Haven below the Route 116 bridge is significantly easier and a popular play boating spot. The biggest rapid occurs where the river plunges over some boul-ders beneath a bridge on the outskirts of Bristol. After this drop, the river is to-tally continuous for the next mile down to the takeout.

Editor’s note: As always, scout the river before putting in as conditions change rapidly, paddle within your skill limits and paddle with others.

STRETCHES OF SPRINGTIMEwhitewater

By Evan Johnson

A paddler plunges through a narrow section on the New Haven River during a recent race. Photo by Evan Johnson

MAY 2015 VTSPORTS.COM 1110 VTSPORTS.COM MAY 2015

STRETCHES OF SPRINGTIME


LINCOLN/BRISTOL — More than three dozen paddlers plunged through fast-moving rapids and over 15-foot falls on the frigid New Haven River on a recent mid-April weekend in pursuit of prizes in a friendly, early-season competition. The eighth annual New Haven Ledges Race was organized by the Ver-mont Paddlers Club, a statewide associa-tion of whitewater and flatwater paddlers that advocates for releases from dams around the state. “The New Haven race is an event that we get excited for every year,” said

race organizer and VPC President Ryan McCall. “It’s an event that draws paddlers from all over the state and the region. You’ll see local paddlers who participate every year and newer guys who are going for that next level.” “This run, in particular, really dis-plays every kind of good rapid that we like,” said paddler Mike Flynn, who had driven up the night before from Brooklyn, N.Y. “It has boulder gardens, slides and waterfalls. It runs frequently and it’s not long so it’s easy to get in lots of laps. It’s the perfect river for building up to more

difficult runs. You get a lot of bang for your buck.” Flynn had pulled into a parking space by the New Haven River’s edge around 2 a.m., waking with a stiff neck after sleeping a few hours in the back of his truck. Since the New York City area lacks whitewater paddling close by, he has to drive to Pennsylvania or the Adiron-dacks, to find high-quality whitewater. But the New Haven River, he said, was in a class all its own. With reliable spring flows that can be easily accessed from the road, the river

demands solid skills and planning before a kayaker puts in. “It’s gnarly, quick and very techni-cal,” says paddler Ryan Lane. “Knowing what’s coming ahead, you’ve got to be pro-active rather than reactive.” Lane, 24, was fortunate enough to have a bed to sleep in after making the drive from Albany, N.Y., earlier in the week. Despite being well rested, he still complained of jittery nerves as the start of the race drew near. He had already run the course twice. “I’m trying to memorize the rapids,”

Story & photos

by Evan Johnson


he said. “The ledges are sketchy as hell to set up. But I’ve got to go hard over the Toaster, come up, slap the buoy and hope all is well.” The paddling nonprofit American Whitewater describes the stretch of the New Haven River next to Lincoln Road between Lincoln village and Bristol vil-lage as a classic whitewater run in Ver-mont. When water levels are at their nor-mal height, the 1.3-mile stretch of river is classified as a difficult class four, with multiple rapids and drops (whitewater paddling runs are classified from one, the easiest, through six, typically described as nearly impossible and extremely danger-

ous). In the spring, melting snow pushes water levels even higher. The New Haven Ledges Race had been scheduled for the first weekend in April, but was delayed due to remaining snow and ice that blocked most of the riv-er. But this Saturday (April 18) featured air temperatures in the 60s, with water temperatures still lingering in the mid-30s. “Cold enough to give you a slight headache,” said Eric Adsit from Lowville, N.Y. The race attracted 39 paddlers from around the Northeast and Quebec. Many paddlers, like Robert Paulsen, had al-

ready made a few investigatory runs the previous weekend or even earlier that day before the race. Flow rates on race day were measured at 600 cubic feet per sec-ond, slightly lower than what would have been ideal, but race organizer McCall said Vermont paddlers are used to low water levels. Paddlers entered the course by way of a wooden ramp lined with AstroTurf. After plunging into the river, paddlers picked their way through a series of rock gardens and a section of steep drops called “the Ledges.” “The key in this river is to stay smooth rather than try and go fast,” said

paddler Matt Young from Stowe. “If you try and push the boat, you wind up hit-ting a lot of rocks. You’ve got to find the path of least resistance.” During the race, paddlers rotated safety positions, taking turns lining the shoreline with “throwbags,” long exten-sions of rope enclosed in a pouch that can be tossed to a paddler in need of assis-tance. Paddlers wore helmets, reinforced Gore-Tex dry suits and whitewater-spe-cific lifejackets equipped with whistles and lightweight titanium rescue knives strapped within easy reach. The course culminated with “the Toaster,” the largest and most intimidat-ing feature. Located close to the intersec-tion of Route 116 and Lincoln Road, the waterfall plunges over a 15-foot ledge into a pool. On Saturday, most paddlers hesi-tated, picked a narrow line over the lip and disappeared momentarily in the spray of the waterfall before reemerging below. “Right before that water, I just try and smile,” Young said. “This waterfall in particular is fairly safe and non-con-sequential. I try to let it fly, maintain my speed and go get that buoy.” After surfacing from the drop, paddlers make a sprint to the finish, touching a buoy suspended from a rope to stop the clock. The race lasted well into the af-ternoon with most paddlers taking two runs. By the end of the day, the worst damage sustained was a broken paddle. The most serious injury was a bloody nose. Justin Beckwith of Waitsfield won with a time of 4:04. He was followed by brothers Rogan and Cully Brown, who came from Burlington and Durango, Co. They finished with times of 4:11 and 4:13, respectively. In the women’s division, Catherine Hull from Richmond won with a time of 5:32, followed by Ellen Ludlow of Lex-ington, Mass. with 6:45. Leanne Bernier of Franconia, N.H. did not finish. Robert Paulsen practiced the run nine times before Saturday’s race, and twice went through some of the more technical rapids upside down. But he didn’t complain; instead, he bound up the scrapes on his hands with duct tape and hiked back to the start to try again. “You take the hits and roll with them as long as it’s not anything too seri-ous,” he said. The 21-year-old from Saratoga Springs, N.Y. works 10-hour shifts at night doing construction, which gives him four days off to paddle. To be out on — or sometimes in — the water was a welcome break. “This is the most difficult paddling I’ve done,” he said. “But it’s also a beautiful location and the people have been so friendly.”

Paddlers challenge the whitewater at the New Haven Ledges Race in mid-April, in-cluding “The Toaster,” a 15-foot drop just before the finish. Above, Ryan McCall, presi-dent of the Vermont Paddlers Club, officiated as master of ceremonies.

Photos by Evan Johnson


You are 80 minutes into your bike ride or run and that sinking feeling starts. Your legs begin to ache. Someone filled your shoes with sand. Your mind starts to wan-

der. It’s happening: your body is running low on glu-cose and you are ‘bonking.’ So what do you do? Eat peanut butter? Sip maple syrup? Until recently, those would not have been conve-nient options, assuming you wanted to keep moving. Instead, most riders and runners have opted for single packs of energy gels, such as Gu or Hammer Gel. Rip the top off with your teeth, squeeze the pack and wait for the blessed carbs to flow into your body. The only problem is knowing exactly what is in that hyper-sweet, chemical-tasting gooey stuff that just slipped down your throat. Most gel packs contain a combination of the sugars glucose and fructose, sodium, potassium, caf-feine and a variety of hard-to-pronounce ingredients. Increasingly, energy gels are trying to not only improve their taste (witness flavors such as Caramel Macchiato, Salted Watermelon and, yes, even Pizza Margherita), but are also striving to be “all natural” and even or-ganic. Now, two new products aimed at athletes are not only “all natural,” but boast a proud new claim: they are “made in Vermont.”

A SWEET SOLUTION UnTapped, a 100-calorie pack of pure organic Slope-side maple syrup bills itself as the “All Natural Ath-letic Fuel. ” It’s a claim that gains legitimacy when you consider who is behind it: four cousins, all members of the legendary Cochran ski racing family; pro cyclist Ted King, and former Middlebury College Nordic ski coach Andrew Gardner. Generations of Cochrans have been making syrup from the 23,000 maples that grow in the hills around their Richmond, Vt., ski area and last year four Cochran cousins decided to try to market the liquid gold in single .96 oz. packs. Tim Kelley, a Cochran and World Cup ski racer, had been bringing syrup with him to events around the world and thought it could be a good alternative to energy gels. Last July, he teamed up to create Un-Tapped, a packet of pure, organic maple syrup. The group started a crowdfunding campaign, hoping to raise $35,000 and ended up with more than $50,000. The packets are now available online (UnTapped.cc) as well as in sports stores, and the company is hoping to launch sales via L.L. Bean this summer. UnTapped may be on to something. Besides being

high in carbs, syrup naturally contains some sodium, which athletes need to replenish what is lost when they sweat, as well as potassium, which helps regulate hy-dration—though less than you might find in manufac-tured energy gels. Syrup, especially the darker syrup, contains polyphenols, antioxidants that can quell in-flammation and may help in managing diabetes, ac-cording to research done at the University of Rhode Island. While syrup works well for some, it may not break down into your body as efficiently as other en-ergy gels. “You want the quickest source of energy available to your body, and that source is glucose be-cause it is readily absorbed and converted into energy,” says Marcia Bristow, MS RDN CD, and a lecturer on sports nutrition at the University of Vermont. Maple syrup contains sucrose, glucose and fructose in vary-ing percentages, based on the grade. The digestion and absorption of sucrose will be a bit slower, notes Bris-tow, since glucose has to be further broken down into glucose and fructose before absorption can occur.

POWER FOODWhile racing or exercising, getting easily digestible sug-ars into your body is critical. “You don’t want a lot of fiber, fat, protein or sugary or salty drinks prior to

or during excercies. During exercise, the blood flow to the GI tract decreases and reduces the release of diges-tive secretions. Blood is moving toward the working muscles and is moving away from the digestive track, making it even harder to digest,” says Bristow. But at some point, you are going to need some-thing more for recovery and sustained endurance. That’s where Morrisville resident Chris Kaiser hopes his new Vermont Peanut Butter’s Pack It will come in. Kaiser, a former Division 1 baseball player, who worked as a trainer with the Baltimore Orioles, has been passionate about nutrition. That’s what led him to first home-brew, and then market, his Vermont Peanut Butter, adding in whey protein for recovery and using honey and other natural sweeteners. His original idea was to create portable packs for hiking, mountain bik-ing and other sports. His jars of peanut butter have been selling fast for nearly 10 years now and this spring he launched Pack It, a 1.15-oz. pack of peanut butter that squeezes into your mouth with surprising ease. “Peanuts are naturally high in protein and good fats, but the more I looked at store-bought peanut but-ters, the more I realized how many junky ingredients, hydrogenated oils and extra sugars were in there,” says Kaiser. The new Pack Its come in two flavors, Good Karma (dark chocolate, peanut butter and added whey protein) and Bee Nut (peanut butter and honey). “Whey protein is a great recovery food since it contains a higher percentage of leucine than practically any other source, including eggs, meat, soy and poul-try,” says Bristow. “This helps in protein synthesis and muscle recovery.” Unlike energy gels, peanut butter is high in mono-unsaturated fat and low in sugar. It is also high in fiber and protein (which fill you up) and contains Vitamins E and B6, potassium and magnesium. Kaiser has already signed on athletes such as snowboard legend Jeremy Jones (National Geograph-ic’s 2013 Adventurer of the Year) as well as Saku Koivu, a former captain of the Montreal Canadiens hockey team, and has begun sponsoring events such as the Vermont City Marathon. With no added sugars, both UnTapped and Ver-mont Peanut Butter’s Pack It have a refreshing, rec-ognizable taste that sets them apart from the pack of cloyingly sweet gels. The only problem is that they taste so good they could be addicting. As Bristow cautions: “Carbohydrate needs for the recreational athlete are typically not much greater than the general popula-tion.” So unless you are planning on burning those cal-ories, don’t get too reliant on those 100-calories packs.

nutrition 101

The New, All-Natural Energy Packs Some of Vermont’s top athletes are producing energy packs with a local twist

By Lisa Lynn


Brand UnTapped VTPB Pack It HoneyStinger Clif Organic Gu PowerGel Flavor* Maple Bee Nut Organic Vanilla Banana Beet Vanilla VanillaPack Size (oz)** 0.96 1.15 1.1 3.17 1.12 1.44Calories 100 180 100 110 100 110Carbs (g) 26 6 24 23 22 27Fat (g) 0 15 0 0.5 0 0Protein (g) 0 7 0 2 0 0Sodium (mg) 5 0 50 90 60 200Potassium (mg) 80 0 50 230 40 20Caffeine (mg)*** 0 0 21 0 Trace 0Organic? 100% No 95% 95% No NoMade in Vermont? Yes Yes No No No NoIngredients: Organic

maple syrupOil-‐roasted unblanched peanuts (with skins), pure Vermont maple sugar, Vermont raw honey, low-‐sodium sea salt.

Organic tapioca syrup, organic honey, water, potassium citrate, natural flavor, sodium chloride

Organic banana puree, organic beet juice concentrate, citric acid, sea salt, ginger

Maltodextrin, water, fructose, leucine, potassium citrate, sodium citrate, citric acid, calcium carbonate, valine, sea salt, natural flavor, green tea (leaf) extract, gellan gum, osoleucine, sunflower oil, and preservatives sodium benzoate & potassium sorbate .

Dual Source Energy Blend (maltodextrin, fructose), water, and less than 2% of: salt, sodium citrate, citric acid, natural flavor, sodium benzoate and potassium sorbate, potassium chloride.

*For the sake of comparison we chose Vanilla or the simplest flavor. Other flavors will have different nutritional profiles**Note that pack sizes vary. Clif Organic's pack and serving size is 3 times that of the others.***Other flavors may contain more caffeine

1. TREAT NUTRITION LIKE TRAINING“Your best strategy is to have been eating well long before an event,” says Marcia Bristow, MS RDN CD, a reg-istered dietitian and lecturer on sports nutrition at the University of Vermont. “Nothing can replace good, day-to-day nutrition: it’s like using quality gas and having regular oil changes and tune-ups on your car.”

2. PLAN YOUR FUEL UPSIf you are going out for 60 to 90 min-utes or more of hard exercise you should plan to refuel and actually train your body to digest efficiently. Often dur-ing exercise at an intense level, blood is moving toward the working muscles and away from the digestive track. This slows down the transit and abosrption of nutrients. Since fat, protein and fiber take more work to digest, it’s no won-der wolfing down a hamburger (or even a turkey sandwich) during a race could lead to gastric distress. Instead, plan to begin eating small portions of carb-rich sources 30 minutes into an event and plan your subsequent fuel ups wisely.

nutrition 101

3. KNOW WHAT YOU WILL BURN Carbohydrates are the primary source of energy during exercise as the liver breaks the carbohydrates down into glu-cose before it enters the blood stream. Any glucose that isn’t used right away is stored away as glycogen, which is set aside in reserve to be converted back into glucose when your body discovers it needs more. The challenge: the body can only store about 2,000 calories of glycogen and if you are burning through more than that in a session, you need to re-fuel. “A person weighing 150 pounds (68kg) should attempt to take in about 68 grams of carbohydrates (1 gram of carbohydrate/kg of body weight) from gels and sport drinks every hour of ex-ercise to maintain blood glucose supplies to the working muscles and the brain,” Bristow advises, adding that gels and bars should always be taken with water or other drinks, which will help absorp-tion and hydration. That would mean two to three gel packs for every hour of exercise, plus a sports drink.

4. CHOOSE YOUR SUGARSMost gels contain about 100 calories, and pack 20 to 25 grams carbohydrates in the form of easily digestible sugars. But just what types of sugars you con-sume can make a difference. The most efficient way to refuel would be to put pure glucose back into your body. But, as Bristow notes, glucose is expensive; instead manufacturers often put other sugars in energy products such as dex-trose, maltodextrin and fructose, all of which get converted into glucose. While all these sugars ultimately have the same effect, they are not all absorbed at an equal rate. Though it is a complex sugar, maltodextrin is easily broken down into glucose molecules and is considered the most digestible. Fructose, which naturally occurs in fruits and vegeta-bles, is often included because glucose and fructose are absorbed by different transport mechanisms. “If too much glucose is in the gut, the transport proteins become saturat-ed, limiting absorption into the blood stream. Fructose will take advantage of different absorption pathways,” Bris-tow explains. Honey and maple syrup contain varying amounts of sucrose, glucose and fructoes. Both honey and maple syrup have a small, added advan-tage over other sugars in that they con-tain some antioxidants and minerals.

5. MIX IN MINERALSSomething else athletes should look for in gels are electrolytes, mainly min-erals such as sodium and potassium.

These two work together to regulate hydration to the muscles, which keeps them from cramping. You can get the daily-recommended value for potassium (3,500 mg) through eating foods such as a banana (422 mg), a cup of yogurt (579 mg), a glass of orange juice (496 mg) and a baked sweet potato with the skin (694 mg). Most Americans get more than enough sodium. But if you are working out for a long period, choosing energy gels with both is a good strategy. Caf-feine, a stimulant, is also a popular in-gredient to mask fatigue and trick your mind into feeling less tired.

6. PLAN FOR A QUICK RECOVERYWhen the race or ride are over you may be tempted to eat everything in sight: your body is still craving carbs and you should plan to replace them right away. If you wait more than 30 or 40 minutes to eat after an event, the cortisol hor-mone your body produces during exer-cise can cause muscles to atrophy. Some people still have trouble digesting post-exercise. Research pub-lished in the International Journal of Sport Nutrition and Exercise Metabo-lism has shown that ingesting protein (0.2-0.4 grams per kilogram of body weight) and a smaller amount of car-bohydrates together (around 0.8g/kg) makes it easier to digest. If you are looking for quick, natu-ral recovery foods, studies have shown that chocolate milk, which is high in carbs, protein and calcium, will not only help rehydrate the body, but helps muscles recover after a long workout. Peanut butter and bananas are another good choice.

7. PRACTICE EATINGLastly, which gel or sports drink you choose should be based on what works best for your body and, sim-ply, what tastes best. Don’t wait un-til race day to try something new. Practice training different refueling strategies. Keep a log of what you eat and drink and write down how you felt. As we said, some people can get by on pizza. Most of us can’t.

For more information: Marcia Bristow,

MS RD CD, is a registered dietitian

who lectures on sports nutrition at the

University of Vermont and has a private

practice. Many more nutrition tips are

available at her website www.fuelingfit-

ness.com.

Energy, On DemandSome people can get by eating nothing during a long race and do well. Some people can eat pizza while they run and be fine. But for most, finding the right way to replen-ish your energy stores can mean the difference between performing well and hitting the wall. The difference often comes down to how well you can digest and transform carbohydrates into the glucose that your muscles need to operate. Look for energy gels and bars that not only taste good but are going to be easily digested.

Natural, Organic and Made in Vermont Energy Packs, vs Popular Gels

By Lisa Lynn


ANDREA CHARESTreader athlete

ANDREA CHAREST HAS BEEN CLIMBING ALL HER LIFE, STARTING WITH INDOOR CLIMBING WALLS AND LATER MOVING ON TO ICE. SPONSORED BY MAMMUT, SHE COMPETES IN CLIMBING EVENTS AND HELPS OTHERS WHO WANT TO EXPERIENCE THE GREAT OUTDOORS AS A GUIDE AND A NEW ENGLAND ICE AMBASSADOR. AS THE CO-OWNER OF PETRA CLIFFS CLIMBING CENTER, SHE ALSO PASSES HER LOVE OF CLIMBING WALLS ON TO THE NEXT GENERATION OF CLIMBERS.

Age: 33 | Residence: Bolton | Family: Husband, Steve; puppy, Skadi | Occupation: Co-owner of Petra Cliffs Climbing Center and mountain guide | Primary sport: Rock and ice climbing

VS: Did you start climbing on ice or rock?AC: I started with rock climbing. I’ve al-ways been a climber even before I knew rock climbing existed as a sport. I started climbing at an indoor wall in Pittsburgh where I grew up and I was hooked. I came to Vermont the next year and looked for every opportunity to climb indoors and then I met some people who introduced me to climbing outdoors.

VS: When did you try ice climbing?AC: I started that in 2003, but I didn’t start leading ice until 2007. Leading in-volves starting from the ground and plac-ing your own protection. There’s a bit more risk involved than in top roping.

VS: This may not be a fair question, but which do you like better?AC: Actually, there’s a third option which is called mixed climbing or dry tooling and involves climbing on rock, transition-ing to ice, and then back to rock using ice axes. On the rock section you sometimes have to swing the axe over your shoulder or clip it to your belt. Overall if I had to choose it would be rock climbing, but I re-ally like mixed climbing. It’s a great filler for that in-between time like November when it’s cold but there’s not a lot of ice. We also do it year round indoors. At the end of January we have a mixed climbing competition at Petra Cliffs.

VS: Can you explain how mixed climbing competitions work? AC: There are two different events associ-ated with ice or mixed climbing. One is speed. I’m not very good at speed climb-ing. I watched a video of myself recently and wondered if I was even trying to go fast. The other kind of event is based on difficulty and sometimes has pre-qualifi-ers to give you an overall placement be-

fore the main event. There are no style points, but there is usually a time limit for the whole route and there are some things that are off limits — like hooking your arms or feet over the axe, which allows you to rest. Our competition is a kick-off to the Smuggs Ice Bash. Ouray, Colorado has a big competition as part of their ice festi-val, which draws people from all over the world and this was the third year for a competition in Bozeman, which is now a World Cup event. There are other events in Russia, France and all over Europe and a couple of other indoor competitions at climbing gyms out West. I entered the competition realm a few years ago.

VS: I see that you have two American Mountain Guide Association certifi-cates for teaching climbing.AC: Right now I’m moving toward ad-ditional certifications. I have one more exam before I reach the highest level for rock climbing. I’ll take the American Mountain Guides Association course in August with the Rock Guide Exam com-ing in September. That’s my goal and that will open up more areas that I can gain access to for guiding throughout the Unit-ed States. The certifications I currently have allow me to teach indoors and guide outdoors, as long as I keep up with the professional standards.

VS: Tell us about a memorable climb. AC: A year ago I competed in the Boze-man ice festival. I didn’t have a goal of winning because I own a business and have a full time job so I can’t spend all my time training. I’m in it to get more women involved and have fun. I did the best I could on the competitive route and when I came down I saw pictures of myself and realized that I had the biggest smile on my face the whole time. I’m always in it

to have fun and hopefully pass that on to others.

VS: Have you always been athletic? AC: I’m an only child so my parents dragged me on any adventure they were going on. I’ve always been a camper and a hiker. I tried traditional sports in school. I played soccer, ran track and was on the swimming and diving team, but none of them really interested me other than be-ing something to do. I used to do a lot of mountain biking, but I injured myself badly and stopped doing that. In addition to climb-ing, these days I ski a lot. I love combining ice climbing with skiing and doing more ski mountaineering in places where you need ice axes and crampons on your ski boots.

VS: When did you buy Petra Cliffs?AC: Petra Cliffs opened in 2000, the year I moved to Vermont. I learned about it in 2001 and started working here right away. In the beginning I was volunteer-ing to get a free membership and then I started working part-time at events like birthday parties. I was asked to work at the summer camp and did that for a few years. When I graduated from UVM I didn’t really have a plan, but I was asked if I wanted to work full-time and said yes. I worked at the front desk and did some guide work and became the summer camp director. The last two owners were pretty absent from the business so I found myself really managing the place and do-ing payroll, paying bills and other admin-istrative work. When the last owner got into a spot where he had to sell, my hus-band and I made him an offer and bought the business in April of 2012. We’ve tried to move it away from a team-building place to more a climbing and mountaineering business.

VS: You’re also involved with CRAG-VT (Climbing Resource Access Group). AC: I’m the treasurer and also the only female board member, which needs to change. I’ve always been a supporter and member because I feel like anyone who climbs and uses these trails should help maintain the areas and support the future of Vermont climbing.

VS: Are women still unrepresented in the climbing world?AC: I’m seeing a lot more women and girls get into the sport and even stick with it. Most of the work that I do is with wom-en’s groups, which is fantastic. We also typically have more women than men in the co-ed groups. I love getting women out climbing and skiing so offering women’s only clin-ics has helped a lot. Our junior climbing team at Petra Cliffs has more females than males, and typically a lot of the college programs I do for UVM, St. Mi-chael’s College and Boston College have more women than men sign up for climb-ing trips. I feel like women are being empow-ered and getting more into climbing, but they’re still not getting into guiding. I’ve been the only female in all the courses I’ve taken through AMGA. I think that will change, but it hasn’t changed yet.

By Phyl Newbeck

Phyl Newbeck lives in Jericho with her partner, Bryan, and two cats. In the winter she alternates skiing with Nor-dic skating, while the summers find her on her road bike, swimming or kayak-ing. She is the author of Virginia Hasn’t Always Been for Lovers: Interracial Marriage and the Case of Richard and Mildred Loving.


DAVID SANTAMORE reader athlete

MARINE CORPS VETERAN DAVID SANTAMORE SURVIVED A TOUR IN VIETNAM WITHOUT MAJOR INJURY, BUT IN 2005 HE LOST HIS LEFT LEG BELOW THE KNEE WHEN THE MOTORCYCLE HE WAS RIDING WAS BLINDSIDED BY A CAR. RATHER THAN LET THE INJURY RESTRICT HIM, SANTAMORE PERSEVERED AND BECAME A MEMBER OF WORLD T.E.A.M. SPORTS. THE ACRONYM STANDS FOR THE EXCEPTIONAL ATHLETE MATTERS.

Age: 62 | Residence: Barre | Family: Wife, Kay; three grown children | Occupation: Retired insurance agent, part-time staff at Washington County Youth Services Bureau | Primary sport: Downhill and cross-country skiing, sled hockey, hand-cycling, wheelchair basketball, kayaking, swimming, and scuba diving

VS: Tell us about World T.E.A.M sports?DS: World T.E.A.M. Sports is a non-profit that provides opportunities for athletes to participate in a variety of events. I’ve done three or four of them. There is one at the end of April called the Face of America ride. It’s a two-day, 110-mile ride from the Pentagon to Get-tysburg with 500 cyclists, including 125 disabled athletes. I’ve also participated in their Ad-venture Team Challenge in the High Sierra desert near Grand Junction, Colorado. That’s a three-day event that incorporates a 5 ½ mile hike with a 12-mile whitewater raft down the Colora-do River, some mountain biking, some rock climbing and some rappelling.

VS: Have you always been an athlete?DS: I grew up on a farm and played high school sports. I was always quite active and I served in the U.S. Marine Corps. I lost my leg in 2005 when I was on a mo-torcycle and was broad-sided by a car. Fortunately, I was able to save the bike, but I lost my left leg.

VS: What was the first sport you tried after your injury?DS: The first thing I did to re-estab-lish my boundaries was climb Camel’s Hump for my birthday in August, 2006. I called some friends and told them I wanted to have a picnic to celebrate at the top of the mountain. I had to start at 5 a.m. in order to have lunch near the top at 2 p.m. It was a rainy day and I needed a rope to get down the mountain because it was so slippery. I had to pace myself to avoid ex-haustion so I was moving for 31 hours, but I made it back down. It was a perfect test and I completed it and es-tablished that if time wasn’t an issue, anything was possible. The first sport

I competed in was sled hockey. I had played a little pond hockey when I was young, but nothing organized. I started with the Vermont Sled Cats and since then I have helped develop a veteran’s sled hockey team based in White River Junction called the Ice Vets. We’re al-ways looking for new recruits. We’re open to all athletes, but our main goal is to help veterans.

VS: When did you start mono-skiing?DS: That was my next sport. I started with the Northeast Handicapped Sports Association at Mt. Sunapee as part of the New England Winter Sports Clinic for disabled veterans. I’ve skied with the group Veterans without Boundaries at a number of ski areas. These days I have a pass at Stowe.

VS: What has been your most memo-rable athletic moment?DS: I took part in the CanAm Chal-lenge with World T.E.A.M. We rode al-most 800 miles from Ottawa to Wash-ington D.C. We left Parliament on June 20 and arrived in Washington on July 3 so we could appear in the Fourth of July parade. That was very challenging. Our longest day was 85 miles and started with a 12-mile climb out of Cooper-stown, New York, which was quite im-pressive. I’m hoping to get selected to do the Sea to Shining Sea ride in 2016 that goes from Oregon to Boston, averaging 60-mile days. That’s my next goal.

VS: Have you done a lot of hand cycle events?DS: I’ve done the Marine Corp mara-thon a few times, as well as the Vermont City Marathon. I’ve done the Kelly Brush ride, usually doing 50 miles. I’ve also done the Three Notch Century in New Hampshire. The first day you

do Lincoln, Crawford and Franconia Notch and the next day is the full length of the Kancamangus Highway where you start with a 22-mile climb and then a 14-mile scream down the other side.

VS: Closer to home, you’ve also done the Darn Tough Race over the Notch. How tough was that?DS: It was a good ride and a good group of people. Last year was the first year hand cyclists were involved and hope-fully we’ll have a bigger turnout in the future. It was a great event. The special thing is there were a variety of levels of riders and everyone helped each other. It’s amazing how quickly it becomes pretty cohesive.

VS: How much harder are the hills on a hand cycle?DS: It’s twice as hard because you’re us-ing your arms instead of your legs. It’s quite difficult when you start off. An equally accomplished cyclist would fin-ish a century in about the same time a hand cyclist would finish 50 miles.

VS: And then there’s the tandem mountain bike…DS: That was part of the CanAm Chal-lenge and it was very challenging. It was the first time I’d been on a tandem moun-tain bike and the fellow in front was a tri-athlete who had also never been on one. This wasn’t beginner terrain, either. We were going through sand and mud. We spent some time on the bike and some time lying on the road, but like anything else you just keep going.

VS: We haven’t even begun to hit all of your sports. You also play wheelchair basketball, right? DS: We play eight or nine months of the year at the Barre Evangelical Free Church on Tuesday nights and we put

on exhibitions and fundraisers. We did a fundraiser for Bristol’s Mount Abraham High School where the varsity team used wheelchairs and competed against us.

VS: What was the hardest sport to learn? DS: Mono-skiing. The first couple of years were quite tough because I didn’t have my own equipment and it’s hard when you don’t have something that fits you. Over time I was able to get fit bet-ter and it was a whole different world. Now I just sit down, strap it on and go. At the New England Winter Sports Clinic at Sunapee that first year, I got the Hu-man Snowplow Award, which is given to someone who has a lot of difficulty but keeps a good attitude. The following year I was awarded the Most Improved. You give a Marine a mission and you don’t have to worry about it.

VS: You also do a lot of volunteer work, don’t you? DS: In 2000, I retired from selling insur-ance. Since then I’ve had some part-time jobs and for the last six years I’ve worked at the Return House, which is a transition home in Washington County for young men returning to the community after be-ing incarcerated. On Tuesdays I usually mentor kids at Berlin Elementary School and on Wednesdays we have a checkers club where we teach kids to play and finish the year with a tournament. I also volunteer with the Barre Community Justice Center doing outreach support for those transi-tioning from prison to the community. If I just sat on the couch and ate bon-bons I’d get bored — and, besides, bon-bons are expensive.

— Phyl Newbeck

By Phyl Newbeck


Kasie vs. the

SKyBy Lisa Lynn


On a raw, rainy April day, three miles up a dirt road in Hunting-ton, Kasie Enman is coaxing the evaporator to life in her sugar house, holding her toddler Ansel in one arm and throwing logs

on the fire with the other. She and her husband, Eli, have a thousand maple taps at Sleepy Hollow, the old inn, bike and cross country ski center that Eli and his family have brought back to life. Sugaring is a short season and, as she admits in her understated manner, “I have a lot going on right now.” Enman has a 10K race to organize on May 17— the Sleepy Hollow Mountain Race, a USATF points race that is part of the New England Mountain Run-ning Championship. She is coaching running part time with the Green Mountain Athletic Association. In a few weeks she is slated to race her second Ver-mont City Marathon, defending her 2012 title as the only Vermont woman to ever finish first. “And, oh yes,” she recalls, last week she was in Mallorca, Spain representing Salomon International Trail Running Team and madly signing autographs. In Europe, Enman is on her way to becoming a household name. In 2014, in her second season of racing ultramarathons, she tied for second in the Skyrunning World Se-ries Ultra category, having raced a high-altitude trail event every month from May through September. The Skyrunning series consists of trail running (or scrambling) at altitudes over 2,000 meters in three events: Vertical (climbing a vertical kilometer in altitude over less than 5K in distance), Sky (22K to 50K cross country races) and Ultra (50K and longer).

Invented by alpine mountaineers, skyrunning has gained a following on the six continents where the series is held, but nowhere so much as in Europe. “It’s amazing, over there you can be racing on a mountainside in the middle of nowhere and there are crowds along the trail cheering for

you like it was the Tour de France,” Enman says. Kilian Jornet Burgado, the 2014 SkyRunning World Series Champion, has become something of a legend and is now attempting to speed climb the world’s highest peaks, earning the Catalan the title of National Geographic’s Adventurer of the Year. His girlfriend, Swede Emelie Forsberg, 28, was the wom-en’s 2014 World Series Champion. And Kasie Enman, the 35-year-old mother of two from Huntington, Vt., is hot on her heels.

Enman did not find skyrunning. It found her. Growing up near Manchester, N.H., Enman raced cross-country in high school and then led

the Middlebury College cross-country team to a Divi-sion III National Championship. Eli Enman was also a Middlebury College runner and in 2002 Kasie did a 5K in the morning and married Eli in the afternoon. The pair became constant contenders on the New England

running circuit, running road races, trail races and, in winter, snowshoe and cross-country ski races. In 2006, Kasie Enman set her sights on her first distance event, Bur-lington’s Vermont City Marathon. She had trained with her coach and friend Jeff Staab, but the morning of the event found her taking antibiotics. “My throat was so swollen I could barely swallow. I knew I just couldn’t race, not feeling like that. I was so disappointed as this was my

Kasie Enman is not only the fastest woman marathoner in Vermont. She's become one of the fastest women in one of the toughest sports in the world: ultra skyrunning.

Huntington’s Kasie Enman rock hops Italy’s challenging 50K Kima course. With its mile of climbing into the clouds and a high point at 10,000 feet, Kima is the most grueling race on the circuit. Photo by Jordi Saragossa/Salomon

Photo by Oliver Parini


longest she had ever run. The Giir di Mont, less a run than a 32K mountaineering experience, traverses a cow path with steep climbs and descents. On the morning of July 30, Enman set out with 830 other runners. Her feet were bound and taped from having worn through the skin on her heels during the 28K Dolomite Skyrace the week before. She quickly took the lead in the women’s field prompting clanging cow-bells from the surrounding crowds, pats on her rump as she pushed through the throngs and cries of “prima donna! prima donna!” (liter-ally, first woman! first woman!) She wasn’t wearing a watch, but with World Series champion Emelie Forsberg on her heels, she held her pace. Soon she was alone, keeping her steady, short gait, and pushing on the downhills, where she excels. When she crossed the finish line, 3 hours, 45 minutes and 50 seconds later in the longest race she had ever run, Enman was a remarkable 18 minutes ahead of the second-place woman. As it turned out, Enman, the relatively unknown American, had just set a wom-en’s course record for the Giir di Mont. That record still stands.

I am a momma first, who also leads a blessed life running in mountains, racing for PRs on the roads, freelance writing, coaching and living in the moment,” is how Enman describes herself on her Facebook page. Coming off the incredible first year on the World Series, Enman found

herself pregnant with son Ansel. For Salomon, it could have been a disappoint-ment to see their rising star sidelined. Instead, the sponsor created a beautiful video showing Enman running through her pregnancy (she ran up until she gave birth), her home life with Eli and her children. Ansel was born in June 2013. And in 2014, Enman was back with an intense schedule that had her racing as follows:

May: in the Spanish Pyrenees for the Zegama Sky Marathon. June: the U.S. Mountain Running Championships at Loon N.H., and the Mont

Blanc Vertical K and marathon in Chamonix, France.July: Mount Washington (N.H.) Road Race and Snowbird’s (Utah) Speedgoat 50K; August: the 46K Ultraks in Zermatt, 31K Sierre Zinal in the French Alps and Italy’s grueling Kima 50K.September: the Rut 50K in Big Sky, Mont.

She posted top-five finishes in nearly every event, but her highlight was Kima. Kima is without a doubt Skyracing’s most grueling event. The 50K course covers 3,800 meters total elevation, climbing seven passes, all over 2,500 meters, and reaching a top altitude of nearly 3,000 meters. “It’s a course where you have to use your hands,” says Enman. “There are chain ladders and rebar and it’s easy to get vertigo.” At times, clouds socked in the trails, making it difficult to see. At 26K, Emelie Forsberg had an 11-minute lead on Enman, but then disappeared, having veered off course. “All of a sudden people were yelling ‘prima donna, prima donna’ to me,” Enman recalls. At first she didn’t believe it. But after 7 hours, 53 minutes and 42 seconds of running, she crossed the finish line in first.

Enman’s combined top three finishes out of five races in the 2014 Skyrun-ning World Series Championships put her behind winner Emelie Forsberg and tied for second with Anna Frost in the Ultra category. She received several thousand dollars in prize money and bonuses from her sponsor,

Salomon. “I think I made enough money to cover the expenses of bringing my family to events,” she says. “But I’m actually just as happy racing locally here in Vermont.” Unlike social media stars Forsberg and New Zealand’s Anna “Frosty” Frost, who have their own websites and Facebook followings of 80,000 and more, Enman is a quieter, almost reluctant, professional. In 2015, with an ankle injury still plaguing her, she is hesitant to commit to

Clockwise, from top left: After Trofeo Kima, Enman consoles teammate Emelie Forsberg, who veered off course; muddy and tuckered, Enman rests after Spain’s Zegama Skyrace; husband Eli, and kids Acadia and Ansel greet their mom at the Kima finish; Enman shows off her race course tattoo at Utah’s Speedgoat 50K. Photos by Jordi Saragasso/Salomon


what races she will do, but has her Skyracing schedule laid out and has made plans to bring Eli and the kids to events in Oregon and Utah. She attended the April Ad-vanced Week in Mallorca and in February flew to Hong Kong to race the MSIG Sai Kung 50K. “I’ve never been to Asia and thought it would be a good chance to see it,” she says. She finished third there, but is now taking things a bit slower. “I’m crazy, my life is crazy, right now,” Enman admits with a sigh as she stokes the fire at her family’s sugaring operation. A warm amber trickle of syrup starts to flow from the tap and she feeds Ansel a sip. “If I could have anything right now, I’d have a nutritionist and cook following me around. Right now, Eli cooks and I just eat whatever, whenever I can.” Enman does not seem particularly stressed. At 35, she has the remarkably fresh, freckled skin of a teenager. Her curly strawberry blonde hair is tied back in a tight ponytail and her blue eyes shyly dart down and around when she speaks. She still seems surprised at her own success. After finishing second at Utah's 50K Speedgoat in July 2014, an interviewer from the online site iRunFar.com congratulated her on her first ultra-marathon. “Thank you,” said Enman, “but I’m not sure 31.2 miles really counts. I don’t consider myself an ultra-marathoner yet.”

With an undergraduate degree in anthropology from Middlebury College and a master’s degree in sustainability from Antioch College, Enman is already thinking about the next chapter. “I wasn’t looking to be a world-traveling marathon runner,” she says. “Some days I’d like to just simplify my life and go hike the Appalachian Trail or something. But I’ll ride this out as long as I can.” What keeps her going? “She’s stubborn and pretty competitive,” says her hus-band Eli, with a laugh. “We have a good rivalry,” he says. He recounts the time she was biking alongside him in a marathon and he asked her what her personal best finish time was down to the second. “She wouldn’t tell me,” he says with a chuckle, “because she didn’t want me to beat it.” Ironically, he finished in the exact same time (2:37) as his wife's personal best. The 2015 Vermont City Marathon will be his first chance since to break that, but this time Eli and Kasie will have to race a marathon head to head. “I am stubborn,” Kasie Enman admits. “I spend a lot of time focusing on the mental side of things.” She visualizes sections of races long before they happen and then listens to her body to maintain her pace, step by step. “If I try to think about the whole big thing, it’s just too much to think about. You can’t deal with it.” “I just try to live in the moment,” she adds. “You can deal with the moment.”

“I wasn’t looking to be a world-traveling marathon

runner,” she says. “Some days I’d like to just simplify my life and go hike the Appalachian

Trail or something. But I’ll ride this out as long as I can.”’

After running for seven hours, 53 minutes and 42 seconds, Enman crosses the finish line at Italy’s 2014 Trofeo Kima looking strong and securing first in Skyrunning’s most grueling race. Photo by Jordi Saragasso/Salomon


10K Run

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Empowering survivors of domestic abuse one step at a time

June 20, 2015 Burlington Waterfront Park Registration at 8:00 AM Kids’ Fun Run at 9:00 AM Run starts at 9:15 AM

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“Oh my heel hurts… it must be a stone bruise.” Runners often complain of pain on the bottom of their heel. The pain is often worse when taking the first step in the morning and usually aggra-vated after standing or running.

Sometimes heel pain is indeed caused by stepping on a stone. Sometimes it is a stress fracture or an insufficiency fracture, such as can occur with osteo-porosis. But most often the diagnosis is plantar fasciitis, inflammation of the plantar fascia, a thick band of tissue that connects your heel bone to your toes.

One of the most common injuries in runners, plantar fasciitis is a painful condition localized to where the plantar fascia meets the calcaneus (heel bone). It is usually a result of chronic overuse, but occasionally can occur from a trau-matic event like stepping on a stone. It is thought to be caused by chronic trac-tion of the plantar fascia from the heel towards the toes that results in small ruptures of the fascia. The fascia then thickens or inflames, which is what is believed to be the source of the pain.

Runners with a high arch who over-pronate or run on hard surfaces are at greater risk for developing this. The diagnosis is based upon obtaining an accurate history and identifying tender-ness on the bottom of the heel. A calca-neal spur may be seen on x-ray, but the size or presence of the spur is unlikely to be related to clinical symptoms.

Treatment usually involves limit-ing your running, taking non-steroidal

anti-inflammatory medications like Naprosyn, and placing a soft support in the shoe under the heel. Physical thera-py and exercises that involve stretching the bottom of the foot and calf muscle can be very successful.

To decrease the pain, try stretching before getting out of bed and wearing night splints. Occasionally an injection with cortisone near the heel spur can be attempted, but this can also result in a rupture of the plantar fascia or loss of fat in the heel area, which can be devas-tating to a runner.

There is some growing evidence that PRP injections (platelet-rich plasma) into the plantar fascia may be of some benefit, but so far there have only been limited scientific studies that show this. Removal of the calcaneal spurs by sur-gery is unnecessary.

The best results are usually observed after a patient keeps a splint on at night and stretches in the morning and uses a soft pad in the shoe. In general, plantar fasciitis typically goes away within six months or one year.

James Slauterbeck, MD is Associate Professor of OrthopaedicsDepartment of Orthopaedics & Rehabilitation at the University of Vermont. He is in private practice with:Sports Medicine Orthopaedic Specialty Center192 Tilley DriveSouth Burlington VT 05403

sports medicine By Dr. James R. Slauterbeck

A Pain in the...Heel?[ O R T H O P E D I C S ]

At Copley Hospital, we believe in providing patients with access to the highest quality care, close to home. For us, that means top surgeons and other medical providers who are attuned to the latest research and techniques, and can perform state-of-the-art surgeries and procedures with a focus on minimally invasive approaches. Match that with the warm, personalized feel of a community hospital. Top medical care close to home. That’s what we’re here for.

Brian Aros, MD; Joseph McLaughlin, MD; Bryan Huber, MD; John Macy, MD; and Saul Trevino, MD.

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Who better to learn the muddy art of cross-country from than 3-Time XC World Champion Lynn Jennings? You’ll leave camp armed with information, workouts, drills and techniques to be a better harrier come fall. Jump start your XC season at any of our week long camps in the perfect location for an XC camp. Find more information & sign up online!

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BE YOU AGAIN. THE RIGHT SPORTS MEDICINE PHYSICIAN CAN HELP. Our physicians provide comprehensive sports medicine care, no matter how complex the injury. Patients receive a course of treatment that’s ideally suited for them, built around the most advanced options available—whether operative, non-operative or a combination of both. So, if you live in the Burlington area, make an appointment with The University of Vermont Health Network’s sports medicine specialists at UVM Medical Center. To make an appointment, call (802) 847-2663.

Be first down the mountain again.

UVMHealth.org/MedCenterSports

news briefs

SAVE THE TRAILS: IF IT’S MUDDY, DON’T HIKE UNTIL MEMORIAL DAY

WATERBURY — If you want to have good trails to hike the rest of the year, then stay off the trails from now through Memorial Day, says the Green Mountain Club. Warmer temperatures and a substantial winter snowpack have made Ver-mont’s hiking trails wet, muddy and especially prone to erosion. Hikers walking on saturated soils or on the sides of trails cause irreversible erosion and damage surrounding vegetation. Trails are closed from April 15 through the Friday of Memorial Day weekend. Closures include trails within Coolidge State Forest, Camel’s Hump State Park, Mansfield State Forest, Long Trail State Forest, Jay State Forest and all other trails inside the state forest. Trails on the Green Mountain National Forest are not officially closed, but the USDA Forest Service asks hikers to avoid muddy higher elevation trails like the Long Trail until Memorial Day weekend. “It’s been a long winter and everyone is itching to take a hike. If a trail is so muddy that you need to walk on the soil beside it, turn back and seek an alternative area to hike or an alternate activity, like canoeing or biking,” GMC director of trail programs, Dave Hardy said. Dry trails at lower elevations, dirt roads and recreation paths provide excellent opportunities for spring activities. “High elevation soils retain snow and ice longer, and they dry out later, so we ask folks to use their judgment since a trail may be ready for hiking at the trailhead, but will get softer and still have snowpack as you climb higher,” added Hardy.

2014: A YEAR FOR RECORD-BIG FISH

MONTPELIER — The Vermont Fish & Wildlife Department has released its an-nual Master Angler program report and the 2014 edition is highlighted by two new state record fish – both caught in Lake Champlain. “2014 was a great year for Vermont fishing all around, and the new record fish are a symbol of that,” said Shawn Good, fisheries biologist with Vermont Fish & Wildlife. The two new state records include entries for both the common carp and white perch species. Darren Ouellette harvested the new record carp while bowfishing on Lake Champlain in Shoreham. The fish weighed in at 44 pounds, 6.8 ounces and mea-sured 41.25 inches in length. The new record white perch, which weighed 2 pounds, 9.3 ounces and mea-sured 16.6 inches in length, was caught by Anthony Austin while ice fishing on Lake Champlain in St. Albans. “Along with the new record fish, the Master Angler program had several other highlights from 2014, including 790 trophy fish entries from 164 adult anglers and 63 youth anglers,” said Jud Kratzer, fisheries biologist with Vermont Fish & Wild-life. “In total, 12 youth participants and 23 adult participants achieved Master Angler status by entering trophy fish for at least five different species, and we had a 61 percent release rate, which means over half of the trophy fish submitted were released to be caught another day.” In its fifth year in existence, the program received trophy fish entries from 79 different waterways around the state.


BY EVAN JOHNSON

It’s spring, time to trade in winter’s worn, muddy treads and start the season with a new pair. Picking

a pair of shoes is hardly a matter of grabbing a nice-looking pair off the shelf. If you want to avoid injuries and feel more comfortable while run-ning, getting a good pair of shoes that fit is critical. Christy Lynn should know. A marathon runner, she spent two years selling shoes in specialty running stores in Brooklyn, N.Y. and Vancou-ver, B.C., then another three years as a technical representative for Brooks, a running shoe and apparel company. “Most people can find a com-fortable running shoe that fits their running style,” she says. But to help do so, it takes a fairly sophisticated understanding of one’s own body bio-mechanics — information that can be gained online or at a specialty running shoe store that focuses on proper fit.

DIFFERENT STRIDESEveryone runs differently, Lynn is

quick to point out. Just like everyone’s body is different, everyone has a dif-ferent set of natural biomechanical po-sitions that they go to naturally when they move, she says. Here are just a few factors at work: Some people’s hips can be an-gled in different directions, which may push the runner’s center of grav-ity forward or back. Some hip joints are tight, affecting your stride, while others are looser. You may think your legs are the same size, but even slight leg length discrepancies can tilt a run-ner more to one side. And your arches may be high or you may be flat-footed. To account for the wide vari-ety of body types, top running shoe companies employ biomechanical en-gineers to study how different shoes affect the natural way runners move. The objective? To develop shoes that address the needs of runners so they move efficiently and reduce running injuries.

HOW DO YOU RUN?To properly fit runners, the most tech-nical running shops rely on video anal-

ysis of a customer walking or running to decide what kind of shoe would best suit his or her biomechanics. Runners can also learn about how they run by looking at the wear patterns on their shoes. Many runners can find them-selves in one of these categories:

Neutral shows a natural wear pat-tern at the balls of the feet and cen-tral portion of the heel, caused by the natural inward roll following the heel striking the ground. Runners who have a normal amount of pronation should look to “neutral” shoes.

Over-pronation shows excessive wear on the outside edge of the heel and under the big toe, showing an ex-aggerated inward roll. Over-pronators need stability or motion control shoes.

Under-pronation (also called supi-nation) shows excessive wear on the outside edge of the shoe from back to front, caused by insufficiently reducing impact while running. Runners who under-pronate should look for neutral running shoes with lots of cushioning.

Lynn says once a runner deter-mines how they run, it becomes easier to find a pair of shoes that addresses their need since shoes are designed around how a runner moves, begin-ning with where the foot hits the ground. This begins with a “crash pad,” a piece of lowest-density cush-ioning where the runner’s foot is likely to strike first. This can be squarely on the heel or more forward if the runner lands on their forefeet. Shoes also fea-ture a flex pattern that allows the shoe and the foot inside it to flex naturally.

FINDING THE RIGHT SHOEThe most important fit in the shoe is the heel, Lynn says, since that’s where the under- or over-pronation origi-nates. The shoe should also be wide enough to allow the muscles in the front of your foot to work. If a shoe is too narrow, the muscles won’t be able to function to their fullest ability. A third way to find a well-fitting shoe is to look for what Lynn calls “the transition point,” a point on the sole – usually under the arch – that encourages forward motion. Many

If the Shoe FitsHOW DO YOU FIND THE RIGHT SHOE FOR YOUR BODY AND RUNNING STYLE?

OUR SHOE-FITTING EXPERT TELLS WHAT TO LOOK FOR AND TWO SHOE FITTERS SHARE THEIR TOP PICKS.

Skirack’s Emily Davis shows a couple of her favorite running shoes.


CHRISTY LYNN spent two years working at specialty running stores in Brooklyn, N.Y. and in Vancou-ver, B.C. before joining Brooks, a specialty running company as a technical representative. While at Brooks she spent three years travel-ing across western Canada educat-ing runners and running shops em-ployees about how footwear affects natural biomechanics and can be used to relieve and prevent some of the most common running injuries. She has also helped coach numer-ous running groups for longer dis-tance races. Christy currently runs and works in Middlebury, Vt., as the advertising manager of Vermont Sports and assistant publisher of Addison Press Inc.

Ready for new shoes? We asked two local shoe-buying experts — a road runner and trail warrior — for their picks for the new season.

ROAD WINNERSAn accomplished track and cross-country runner, Emily Davis will set up a customer on Skirack’s tread-mill and video tape his or her stride before helping her customers select a shoe. Here are her six picks for pounding the pavement.

Brooks Adrenaline GTS 15 ($120) is a support shoe designed for road run-ners with a medium to high arch. This updated version of the popu-lar Adrenaline features BioMoGo DNA cushioning and a segmented crash pad for a smooth heel-to-toe transition.

Brooks Ravenna 5 ($116) rides the line between a support and guid-ance shoe with a blend of cushion and stability great for road runners. Like the Adrenaline, the Ravenna features patented BioMoGo DNA cushioning and a segmented crash pad.

Mizuno Wave Inspire 11 ($119), an update from the popular Inspire 9 and 10 models, combines guidance and cushion with a slightly wider toe box, internal stabilizing straps

and a firmer toe plate for a distinct re-bound from one step to another.

Mizuno Wave Paradox ($139) uses lightweight construction to create a shoe for over-pronation control that’s light and moves quickly. A Smooth-Ride-engineered sole creates a rock-ing chair motion from the back of the foot to the front. Asics Gel Cumulus 16 ($115) the 16th iteration of the popular Cumulus, of-fers more cushioning than any of its predecessors and is ideal for under-pronators and neutral runners. In ad-dition to Gel cushioning units, it fea-tures an improved guidance system to enhance the foot’s natural gait.

Asics GT 2000 ($130) is great for neu-tral to slight over-pronators, who will enjoy the lightest edition of the GT in the shoe’s 20-year lifespan. At 8.5 ounces, the weight savings is due to improved heel and midsole stabiliza-tion systems.

By Evan JohnsonSPRING SHOE SHOPPING

people recognize they’ve found a shoe that truly works for them when that area aligns with their foot. If a per-son’s initial point of contact is more on their forefoot than on their heels, this point will not be as distinct or im-portant. “It will substantially differ be-tween support shoes and neutral shoes,” she says. A support shoe of-fers maximum support for a foot that over-pronates while a neutral shoe is designed for runners with normal pro-nation in their foot. A final point of shoe fitting is recognizing whether you’re what Lynn calls “a gripper or a flexer,” which has more to do with your toes. Most people will either s u b c o n s c i o u s l y flex their toes up or grip them into the foot-bed at each strike. Run-ners that identify as a “gripper” should look for a shoe that turns upward at the toe to allow the foot to push off. “Flex-ers” should find a wider shoe that will let the toes spread like they want. When you’re trying on a pair of shoes, Lynn says, it’s important to walk and run as you normally would and resist the urge to change your strike pattern or length of stride. “Trying on shoes is not the time to change your running habits or stride,” she says. “Just do what you normally do and get the shoe that fits you.” Also: don’t be so picky about color. A pair of running shoes should feel and fit comfortably as soon as they come out of the box. You will not have to run miles to break them in, Lynn says, to which South Burlington coach and runner Moe Brown agrees. “I often hear people say ‘they feel uncomfortable now, but I’m going to break them in,’” Brown says. “But if they don’t feel good right away, then they’re not going to be good for you.”

TIME FOR ANOTHER PAIR?Every top brand of running shoe uses a patented cushioning system, Lynn says. Nike uses Air, Adidas has Boost, Asics employs Gel and Brooks now de-

signs shoes with BIOMOGO Technol-ogy. That’s a lot of variety and Lynn cautions that some of it can be mar-keting hype, but runners need to keep track of how long their shoes last so they aren’t running on shoes that have outlasted their performance. For consistent runners, Lynn says a pair of shoes can last between 400 and 500 miles before the shoes’ dampening properties are lost. When the padding and treads flatten, she says, the jarring feeling in your joints will let you know it’s time for a new pair.

REDUCING THE RISKSFinally, finding the right shoe is an in-

vestment not only in your running, but in your health. When a runner’s strike is correctly aligned, that run-ner is less likely to encounter the five most common chronic injuries associated with running.

Plantar fasciitis refers to the in-flammation of the plantar fascia, a thick band of con-nective tissue that connects the bone of the heel to the base of the toes. It can be caused by improper support through the arch of the foot.

Achilles tendonitis is the inflamma-tion or tear in the Achilles tendon, which connects the back of the heel to the calf muscle.

Shin splints are common injuries for athletes rapidly increasing their training. Over-pronation of the feet is also a risk factor for developing shin splints, as inward rotation of the foot and ankle pull the muscles away from the tibia bone.

Runners knee refers to pain in the area under the kneecap where the kneecap connects with the thighbone.

IT Band syndrome is the inflamma-tion of a thick connective fascia that wraps around the outside of the knee and runs to the hip.

All of these injuries can be avoid-ed with a properly fitted pair of run-ning shoes, and proper training hab-its.

CONTINUED ON NEXT PAGE

The most important fit in the shoe is the heel, Lynn says, since that’s where the under- or over-pronation origi-nates. The shoe should also be wide enough to allow the muscles in the front of your foot to work. If a shoe is too narrow, the muscles won’t be able to func-tion to their fullest abil-ity.


news briefs

20 Langdon Street, Montpelier, VT802-229-9409 • www.onionriver.com

Maximize your run with

~Ultra Light-weight~Superior Cushioning~Fluid, Efficient RideWhat More Could You Want InA Running Shoe?

Women’sAcid/Aqua/Neon Coral

Men’s Black/Grey/Neon

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SPRING SHOE SHOPPING - CONTINUED

ROAD WINNERSAn accomplished track and cross-country runner, Emily Davis will set up a customer on Skirack’s tread-mill and video tape his or her stride before helping her customers select a shoe. Here are her six picks for pounding the pavement.

Brooks Adrenaline GTS 15 ($120) is a support shoe designed for road run-ners with a medium to high arch. This updated version of the popu-lar Adrenaline features BioMoGo DNA cushioning and a segmented crash pad for a smooth heel-to-toe transition.

Brooks Ravenna 5 ($116) rides the line between a support and guid-ance shoe with a blend of cushion and stability great for road runners. Like the Adrenaline, the Ravenna features patented BioMoGo DNA cushioning and a segmented crash pad.

Mizuno Wave Inspire 11 ($119), an update from the popular Inspire 9 and 10 models, combines guidance and cushion with a slightly wider toe box, internal stabilizing straps and a firmer toe plate for a distinct rebound from one step to another.

Mizuno Wave Paradox ($139) uses lightweight construction to create a shoe for over-pronation control that’s light and moves quickly. A

SmoothRide-engineered sole creates a rocking chair motion from the back of the foot to the front. Asics Gel Cumulus 16 ($115) the 16th iteration of the popular Cumulus, offers more cushioning than any of its predecessors and is ideal for un-der-pronators and neutral runners. In addition to Gel cushioning units, it features an improved guidance system to enhance the foot’s natural gait.

Asics GT 2000 ($130) is great for neutral to slight over-pronators, who will enjoy the lightest edition of the GT in the shoe’s 20-year lifespan. At 8.5 ounces, the weight savings is due to improved heel and midsole stabilization systems.

TRAIL BLAZERS As a dedicated trail runner, Chris Sussman, running guru at Burling-ton’s Outdoor Gear Exchange, ad-mits that most of his selections are geared toward tackling roots, rocks, mud and gravel. “It’s what I run in most of the time,” he says. Here are some of his top picks for the season:

Altra Superior 2.0 ($110) is a light-weight and aggressively treaded shoe with zero drop, placing the heel and forefoot an equal distance from the ground.

Trail Blazers As a dedicated trail runner, Chris Sussman, running guru at Burling-

Course: 18-mile* & 6-mile timed runs, 2-mile family fun run/walk. All courses are loops on pristine trails through woods, farmland, meadow and river valleys, circumnavigating the town. *18-mile run capped at 100 runners.

Location: Start & end at Wright Park in Middlebury, VT. Post-race celebration with refreshments, prizes & music. All welcome, any ability.

All proceeds will help to maintain & improve the Trail Around Middlebury (TAM).

Register starting June 1 at http://www.maltvt.org/

Dutch Hill seeks revival as backcountry ski areaVermont is littered with abandoned ski areas and now some people are hoping to

bring one of them back as an uphill, self-service, skin-up, ski down area. The National Forest Service is currently looking at reviving the old Dutch Hill

trails, just north of the Massachusetts border in Heartwellville, Vt., as a backcoun-try ski area. The trails were last served by a T-bar in 1985 and the buildings and lifts are gone.

The effort is part of the Green Mountain National Forest South of Route 8 Inte-grated Resource Project and at this point, the National Forest Service is seeking to gain public interest via a survey.

To weigh in, visit www.surveymonkey.com/r/PJ3NLG8.

Killington to host Vermont Jerkfest & Reggae Festival KILLINGTON —Killington Resort will host its first annual Vermont JerkFest

& Reggae Festival this July 31-Aug. 1. Celebrating all things spicy and jerk hot, this Caribbean-style foodie festival features local Jamaican jerk spiced food and entertainment for the family.

The festival begins with the Rum & Brew Tasting held Friday night, 6:30 p.m. -10 p.m., and continues with the Jerk Food and Reggae Festival on Saturday from noon to 7 p.m. Killington bars and restaurants will continue the festival with after-parties.

“Killington Resort is committed to bringing new energy to the area during the summer months, so hosting the first ever Vermont JerkFest was a no brainer,” says Mike Solimano, president and general manager of Killington Resort. “With live music, local food, a festival atmosphere and a focus on sustainability, this event is a perfect fit in Killington.”

An important component for the Vermont JerkFest is highlighting and promot-ing local agriculture and local food. Vendors will be encouraged to source locally.

Included in the festivities are:

musicians

vendors

cheeses, etc.

local seafood freshly caught from Vermont lakes

Food festival tickets range from $5-$25 and are free for children under 10. The Rum & Brew Tasting tickets are $50 and $100 for VIP Admission. For tickets and information, visit www.vermontjerkfest.com.


gear and beer by Hilary DelRoss

Hilary grew up in

southern New Eng-

land where she de-

veloped her love of

nature and outdoor

recreation, includ-

ing learning to ski

at Rhode Island's

only ski hill. After

exploring the Rocky and Cascade Mountain

ranges, she transplanted to the Green Moun-

tain State where she snowboards, skis, hikes,

bikes, kayaks and stokes campfires from her

home base in Montpelier.

GEAR: Pearl IzumiE:Motion Road M3 V2After a snowy season in the northeast, paved roads and rec paths are the first surfaces to dry out as plants begin to bud and foot traffic flourishes. Pearl Izumi's most cushioning midsole alleviates the pounding road runners experience when hitting the pavement. Forget about abrupt, slappy transitions often felt in stability shoes, the Road M3 V2 offers a luxurious ride with super soft heel strike and a smooth transition through the toe thanks to Pearl's E:Motion technology. The technology has existed for three years but has been fine tuned this season. Marshmellowy cushioning in the heel absorbs impact, while the midsole guides the forefoot through the step with cushioning, stability, and pronation control. The seamless mesh upper is supportive through the forefoot and very breathable - a nice feature as warm weather fast approaches - and a rubber toe bumper adds a bit of protection and durability to the front of the toe box.

The new Road M3 V2 provides mid level stability in both men's and women's sizes with an average weight of only 11.9 ounces and 10.3 ounces for the pair, respectfully. This sneaker packs a big punch in a light package. Ladies will want to size up by half a shoe size as they run on the smaller side. Both men's and women's models come in two color ways and are available at many local retailers

across Vermont including Skirack, Outdoor Gear Exchange, Fleet Feet, Lenny's, Pearl, Mountain Goat, Sam's, and Onion River Sports. If you can't find them, ask. It's worth the effort to get a pair of these on your feet before you hit the street. $135

GEAR: ScarpaOxygen GTX

If hitting the trail is more your style, you won't be disappointed with the Oxygen GTX by Scarpa. The Oxygen is a new mid-weight hiker featuring SockFit technology, which incorporates the tongue and softshell inner into a single low profile layer that wraps your foot in, you guessed it, a sock-like feel. Pair the close and comfortable inner fit with the grippy Vibram sole and waterproof, breathable Gore-Tex outter and you'll keep them on all season long. This year Gore-Tex introduced mesh vent panels all around the foot, including underfoot, to encourage air circulation to help keep tootsies dry during the warmer months while offering its trusted waterproof protection on the upper. Not only is this low rise shoe agile enough for quick jaunts up the local trail, it's also stable and supportive for longer hikes and a unique alternative to lighter backing footwear. No need to peel off soggy boots and socks at the end of the day, keep the Oxygen on when you hit the town for post adventure food and drinks. $189

BEER:Crop BreweryIdletyme

A camp once stood on the picturesque footprint where Crop Restaurant and Brewery now resides in Stowe, Vermont. Crop's brewmaster, Will Gilson, pays homage to the site's recreational heritage while recognizing the current popularity of hop forward IPAs with Idletyme, which is named after the camp. Idletyme is a double IPA designed to be enjoyed by all. It is unfiltered with a subtly hazy, golden hue and leaves a lace-like lattice on the glass once the head recedes. Idletyme is aroma forward with abundant flowery notes

and a flavor profile to match, stemming from a blend of Simcoe and other hops, but without the bitterness typical of this style. Malt and hop favors are well balanced and a smooth finish lends the Idletyme to easy drinking. Enjoy Idletyme inside the restaurant or brew pub or head outside to the patio and Tree House Bar. Pair a pint with live music on Sunday afternoons throughout the summer after working up a thirst (and a hunger) on the adjacent rec path. If you'd prefer to enjoy this 8% ABV beer at your own camp, pick up a 22 ounce bottle from the Mountain Road location or ask for it at other area retailers.


calendar of events

BIKING/CYCLING

May 2 SECOND SKIRACK ANNUAL BIKE SWAP Bikers are invited to bring their road bikes,

mountain bikes, hybrid bikes, cyclocross

bikes, kids bikes, bike parts and accessories,

carracks, cargo boxes and child carriers to

sell on consignment. Please no department

store bikes, helmets or clothing. Receive 100

percent in store credit or 80 percent in cash

when your gear sells. www.skirack.com

9 FLOWER POWER MOUNTAIN BIKE RACE Catamount Outdoor Family Center in

Williston hosts a cross-country mountain

bike race on rolling single-track with a variety

of distances for all family members. www.

catamountoutdoorfamilycenter.com

9 WATERBURY BIKE SWAP VMBA partners with the Waterbury Trail

Alliance for a bike swap from 9:30 a.m. to 1:30

p.m. in downtown Waterbury. Sellers keep 100

percent of their haul and shops will also offer

deals on used bikes and parks. www.vmba.org

15 TOUR DE ZACK Tour De Zack includes a 27-mile ride from

Quechee through West Hartford, and a 47-

mile ride, continuing to Bethel and Barnard

through Woodstock and back to Quechee. All

will meet at The Quechee Green, for a picnic

provided by Jake’s Quechee Market, at 1 p.m.

www.zacksplacevt.org

23 KILLINGTON STAGE RACE The town of Killington, Killington Ski Resort and

the Green Mountain Bike Club host a series of

races with distances of 11 to 160 miles over

three days of racing in central Vermont.

www.killingtonstagerace.com

31 LUND CENTER 7TH ANNUAL RIDE FOR CHILDREN The Lund Family Center in Burlington hosts

a day of distance rides to raise funds for the

Center. Distances include 55, 30 and 16 miles.

The ride is followed by family-friendly activities.

www.lundvt.org

June 7 TOUR DE HEIFER Brattleboro’s Strolling of the Heifers weekend

includes the annual Tour De Heifer bike

rides. All of the Tour de Heifer routes include

substantial stretches of dirt roads with

distances of 15, 30 and 60 miles.

www.strollingoftheheifers.com/tour

10-14 TOUR DE KINGDOM Kingdom Games in Vermont’s Northeast

Kingdom hosts four days of long-distance rides

through the NEK and northern New Hampshire

totaling 440 miles and 25,000 feet of vertical

climbing. www.tourdekingdom.org

13 CHAMP RIDE The Vermont Center for AIDS Resources,

Education & Services hosts a series of rides 17,

32, 67 and 100 miles long around Chittenden

County. All rides start at Oakledge Park in

Burlington. www.vtcares.org/

13 VERMONT GRAN FONDO The Vermont Gran Fondo is a non-competitive

ride through Vermont’s Green Mountains. This

ride will test your fitness with its challenging

climbs over distances of 46, 69 and 104

miles, plus four mountain gaps – Lincoln,

Appalachian, Middlebury and Brandon. Event

starts at the Middlebury College Snow Bowl.

www.vermontgranfondo.com

20 SWITCHBACK BIKE FOR THE LAKE Friends of Northern Lake Champlain hold the

annual Bike for the Lake with 25, 50, 70, and

100 mile loops. Start and finish is at Sandbar

State Park in Milton, Vermont.

www.northernlakechamplain.org

20 ROUTE 100-200 MILES, ONE DAY The 100/200 is a one-day bicycle ride that

stretches from the Canadian border to the

Massachusetts state line. Route 100 is widely

recognized as one of Vermont’s most scenic

highways and the 200-mile ride is routed to

minimize automobile traffic. www.100-200.org

27 LONG TRAIL CENTURY RIDE The annual Long Trail Century Ride benefits

Vermont Adaptive Ski and Sports and is a

recreational century that starts and ends at the

Long Trail Brewery on Route 4 in Bridgewater

Corners. Distances include 20, 60 and 100

miles. www.longtrailcenturyride.com

28 CENTRAL VERMONT CYCLING TOUR A multi-distance ride winding along country

roads in the towns north of Montpelier, from

Morse Farm through the hamlets of Adamant,

Maple Corners and Wrightsville. The route

starts gently and becomes more aggressive on

the longer tours. Distances include 13.6, 33.75

and 59 miles. www.crossvermont.org

July 10-11 8TH ANNUAL PROUTY ULTIMATE The Prouty Ultimate is two days of century

bike rides supporting patient services and

cancer research at the Norris Cotton Cancer

Center in Lebanon, N.H. Friday’s ride is from

Manchester to Hanover, Saturday’s ride is a

loop starting and finishing in Hanover, N.H.

www.theprouty.org

12 FARM TO FORK FONDO Wrenegade Sports hosts a three-distance,

fondo-style ride to celebrate the relationship

between cyclists, farms and beautiful

landscapes. The ride is open to the first 500

who register. Distances include 10, 40, 74

and 102 miles starting in Pittsfield, Vt.

www.farmforkfondo-vt.com

18-19 BIKE IT IF YOU CAN WEEKEND The Westchester Cycle Club, Mad River

Riders, White Plains Ski Club, North Jersey

Whiz Skiers and the Ramapo Ski Club host

a weekend of road biking based from Mad

River Glen ski area near Waitsfield. Rides

depart from the MRG parking lot at 9 a.m.

with three levels of routes on Saturday and a

short ride on Sunday. Barbeque and brews

follow in the afternoon at the MRG Basebox.

www.madriverglen.com

FIRST AID

May

30-31 WILDERNESS FIRST AID/CPR TRAINING This is a two-day, 16-hour introductory course

for care of injuries in the wilderness. Designed

for outdoor enthusiasts and trip leaders,

this course includes lectures and practical

simulation. www.alohafoundation.org/hubert-

outdoor-center

OBSTACLE RACING

June 21 SHALE HILL OBSTACLE RELAY CHALLENGE

2015 Shale Hill Obstacle racing hosts a co-ed team

event. Each team member completes 20-25

obstacles/challenges in 2.2 miles including

teeter totters, tire flips, hurdles, logs, walls,

rope climbs, pond traverse, balances,

sand bag/log/stone carries, barbwire

crawls, monkey bars, Tarzan swings and

wall traverses over mixed surfaces. www.

shalehilladventure.com

Event organizers! Listing your event in this calendar is free and easy. Visit vtsports.com/submit-event, and e-mail results to [email protected].

July 11 DIRTY GIRL MUD RUN Killington Resort hosts a 5K mud run to support

breast cancer awareness and research. The

event is untimed and covers 11 obstacles.

www.killington.com

PADDLING

May 9 NORTHERN FOREST CANOE TRAIL FRESHET FEST A paddlers’ rendezvous for long-distance

kayakers and canoeists - as well as armchair

travelers - curious about what it takes to paddle

the 740-mile Northern Forest Canoe Trail. Meet

with other paddling enthusiasts for a day on the

river and an evening of meeting with Northern

Forest Canoe Trail thru-paddlers.

www.northernforestcanoetrail.org

13 BRATTLEBORO OUTING CLUB PADDLE ON CONNECTICUT RIVER

The Brattleboro Outing Club hosts a paddle and

picnic in the marshes off the Connecticut River.

The group meets at 9:30 a.m. in the Walmart

parking lot on New Hampshire’s Route 119.

www.brattleborooutingclub.org/paddling

16 BOC ANNUAL CANOE/KAYAK/SHELL/SUP CONSIGNMENT SALE/SWAP

Brattleboro Outing Club hosts its

Annual Consignment sale and swap

of canoes, kayaks, rowing shells and

SUPs. Boats taken in Friday evening

and Saturday morning. Location will be

announced on the club’s website. Swap is 11:30

to noon, at which time the consignment sale

will start. Proceeds fund the summer paddling

program, which is free, and open to the public.


17 BRATTLEBORO OUTING CLUB PADDLE TRIP TO HERRICK’S COVE

The Brattleboro Outing Club explores the

marshes and coves off the Connecticut River

in Rockingham, Vt., a major gathering place

during migrations. Meeting time is 9:30 a.m.

in the Hannaford's parking lot on Putney Rd.


RUNNING

May 2 GREEN STREET SCHOOL TULIP TROT 5K The Green Street School PTO holds their third

annual Tulip Trot 5K on roads and wooded

calendar of events

trails that winds through neighborhoods before

entering the scenic Retreat Trails at the base of

Brattleboro’s Harris Hill Ski Jump.

www.tuliptrot5k.com

2 GMAA PUMP IT UP 5-MILER The Green Mountain Athletic Association holds

a certified five-mile race on Old Pump Road.

The race will follow an out-and-back format

starting at the Jericho Elementary School.

www.gmaa.net

2 ADAMANT 20-MILER AND RELAY Run this scenic out-and-back course on dirt

roads with ponds and hills through Calais and

Woodbury or share the run with a partner in

the 13-mile/7-mile two-person relay.

www.cvrunners.org

3 MIDDLEBURY MAPLE RUN, THE SWEETEST HALF

The Middlebury Maple Run hosts its 8th annual

half marathon through the town of Middlebury,

through farm country in Weybridge that

overlooks the Green Mountains to the east and

Adirondacks to the West, and courses through

the Middlebury College campus at the two-

person relay point before finishing with a final

five-mile out-and-back on dirt roads closed

to traffic for the race. Live music, post-race

lunch, cash prize purse to the top runners,

t-shirts, medals for all finishers and more.

www.middleburymaplerun.com

3 SPRINGFIELD DAM RUN Springfield hosts a four-mile race/walk and

a half-mile fun run to benefit the Springfield

Family Center & Food Shelf. The Springfield

Family Center was incorporated in 1971 to

meet the needs of low-income families and

individuals in Springfield, Vt.

www.springfielddamrun.com/

3 CHAMPLAIN CLASSIC ROAD RACE The Shelburne parks and Rec Department

hosts a 5K- and 15K-road race on scenic roads

in Shelburne. www.champlainclassic.com

(Continued on next page)


DANDELION RUN

May 23The Dandelion Run is a competitive and recre-

ational half marathon with relay options on back

roads deep in the heart of the Northeast Kingdom

of Vermont, starting at the Derby Beach House in

the town of Derby. The day also includes a 10K run

and walk.

www.dandelionrun.org

SARATOGA SPRINGS DUATHON, May 24The Saratoga Springs Lions Club hosts a 5K run fol-

lowed by a 30K bike and and additional 5K run. The

Lions Duathlon Experience is designed to allow for

many levels of participation including family and busi-

ness teams where members do the running or biking

or any combination of male or female. www.saratogas-

pringslions.com

LAKE DUNMORE TRIATHLONJune 20, July 12, August 9

Vermont Sun hosts a .9-mile swim, 28-mile bike and

6.2-mile run in Bradbury State Park in and around

Lake Dunmore. The lake region is a most spectacular

and pristine place to swim, bike and run.

www.vermontsuntriathlonseries.com

Featured EventsADIRONDACK (N.Y.) MARATHON DISTANCE FESTIVALSeptember 26-27Schroon Lake, N.Y. hosts a full weekend of dis-

tance racing in the Adirondack Mountains. The

race weekend features marathon, half-marathon,

relays, 5k and 10k races, as well as fun runs for

kids. www.adirondackmarathon.org

VERMONT SUN TRIATHLONJune 20, August 9Vermont Sun holds a 600-yard swim, 14-mile

bike and 3.1-mile run in Branbury State park on

the shores of Lake Dunmore, nestled against the

Green Mountains. Novice and advanced athletes

alike marvel the beauty of the course and enjoy the

mountains, lakes and streams of Central Vermont.


VERMONT SUN HALF MARATHONSeptember 27Vermont Sun hosts half-marathon, 10K and 5K

races starting at Branbury State Park on the shores

of Lake Dunmore. The spectacular and challeng-

ing out-and-back courses offer views of the pristine

Lake Dunmore so pretty you won't even notice the

hills as they go by.


calendar of events 3 37TH ANNUAL STEVE ZEMIANEK BENNINGTON

ROAD RACE

The 37th Annnual Steve Zemianek

Bennington Road Race includes a half-mile

kids fun run, 3.8-mile and 10K races in North

Bennington. www.runreg.com

7-14 2015 PEAK ULTRA

Peak Races of Pittsfield hosts a series of

races with 15, 30, 50, 100, 200, and 500-

mile distances. The longer races will all do a

rugged 10-mile loop in the Green Mountains.

Runners will repeat the loops 10, 20 or 50

times to finish the respective races.

www.peak.com

9 JMMY RUN

The JMMY Center in Georgia, Vt. holds its

annual race fundraiser with 5K, 10K and half

marathon distances. www.jmmy-run.org

9 JARED JABOUT AGENCY 5K/10K & HALF MARATHON

Race Vermont holds a 5K, 10K and half

marathon through some of the area’s most

picturesque scenery, including the historic

Ti Trail, Shelburne Bay and Lake Champlain.

The 5K/10K will either be an out-and-back or

a loop, depending on the condition of the trail.

Race starts and finishes at Shelburne Health

and Fitness. www.racevermont.com

9 VERMONT RESPITE HOUSE 5K FUN RUN &

JIGGETY JOB

The Visiting Nurse Association of Chittenden

and Grand Isle counties holds its annual 5K

race for the Vermont Respite House. Race

starts and finishes at the Allen Brook School

in Williston. Day-of registration starts at 8 a.m.

5K run starts at 9. www.vnacares.org

10 UMBRELLA MOTHERS DAY RUN AND PICNIC,

Q-BURKE

Traversing the ruggedly beautiful countryside

at the base of Burke Mountain in East Burke,

Vt., the course challenges and delights

walkers of all levels. The 5K and 10K races

will be run simultaneously, primarily over dirt

roads. www.umbrellanek.org

10 CVR MUTT STRUTT

Central Vermont Runners hold a three-mile

run for people with dogs (on leashes) to

benefit the local Humane Society. Start is

in Waterbury. www.cvrunners.org

16 HEARTS FOR HUNGER 5K

The United Church of Hinesburg is hosting

a 5K and 1K Fun Run/Walk to help

fundraise for the Vermont Food Bank’s

Backpack Program. Starts in Hinesburg.

www.heartsforhunger5K.webconnex.

com/2015

16 GIRLS ON THE RUN 5K

Every Girls on the Run Vermont 5K Run/

Walk event is non-competitive and family

friendly. Go to www.girlsontherunvermont.

org for locations around the state.

16 9TH ANNUAL ROAD TO THE POGUE

A challenging, but beautiful 6.1-mile

course on the grounds of the Marsh-

Billings-Rockefeller National Historic Park.

www.roadtothepogue.com

16 BARRE TOWN SPRING RUN 5K

Central Vermont Runners and Onion River

Sports in Monteplier host a 5K race on the

Barre Town Rec Path out to the Rock of

Ages Visitor’s Center. This is part of the

CVR/ORS race series.

www.cvrunners.org

17 RACE AROUND THE LAKE, BARNARD

A 5K and 10K run around Silver Lake in

Barnard, Vt. The race is a fundraiser for

youth programming through BarnArts, a

community arts organization.

www.barnarts.org

17 SLEEPY HOLLOW MOUNTAIN RACE, HUNTINGTON

Sleepy Hollow Cross Country Ski Center

hosts a challenging 10K trail race

on a combination of wide trails and

single track. This event is part of the

USATF NE Mountain Running Series.

www.sleepyhollowmtnrace.com

17 SHIRES OF VERMONT MARATHON, BENNINGTON TO MANCHESTER

The fifth annual Shires of Vermont

Marathon runs from Bennington College

through North Bennington before entering

the back roads of Shaftsbury. The finish is

in downtown Manchester. www.bkvr.net

23 DANDELION RUN

The Dandelion Run is a competitive and

recreational half marathon with relay options

on back roads deep in the heart of the

Northeast Kingdom of Vermont, starting at the

Derby Beach House in the town of Derby. The

day also includes a 10K run and walk.

www.dandelionrun.org

29-31 COYOTE SCRAMBLE ULTRAS

Kingdom Trails in East Burke hosts a full

weekend of ultra distance running around the

Darling Hill Trails with distances from seven to

40 miles on Saturday and Sunday.

www.coyotemoonultras.com

30 INFINITUS 2015

Blueberry Hill Inn and the Endurance Society

host a series of 8, 88 and 888K trail races in

Goshen. 88K has a 24-hour cutoff while the

888K race has a 240-hour cutoff.

www.endurancesociety.org

June 6 WEST RIVER TRAIL RUN

An 11-mile run on dirt roads from

Londonderry Depot to Jamaica State Park to

benefit The Collaborative’s mission to provide

fun, healthy educational programs for youth

in the Northshire and Mountain communities

of Southern Vermont.

http://thecollaborative.us/westrivertrailrun/

6 CAPITAL CITY STAMPEDE 10K

Onion River Sports hosts Vermont’s fastest

certified 10K course as part of the Central

Vermont Runners and Onion River Sports

Race Series. Race starts in Montpelier.

www.onionriver.com

6 COLCHESTER CAUSEWAY 5K/15K

Runners follow a gravel trail out onto the

historic Colchester causeway, where runners

will make their way to designated turn-around

points on the causeway before returning to

the finish at Airport Park.

www.colchestervt.gov/Recreation/

7 RACE TO THE TOP OF BRADFORD

The Bradford Conservation Commission holds

a 3.5-mile run to the top of Wrights Mountain

on trails of Bradford’s town forest.

www.bradfordconservation.org/race/

calendar of events


7 WALK ON THE WILDSIDE

The Upper Valley Humane Society hosts

their fourth annual 5K fun run around

Colburn Park in Lebanon, N.H. to raise

funds. Well-behaved dogs on leashes (no

flexi-leads) are invited to participate.

www.uvhs.org

13 SMUGGLERS’ NOTCH TRAIL RACE SERIES

Smugglers’ Notch hosts 4, 8K and kids

races on dirt tracks around the Smugglers’

Notch area. www.raceplanner.com

14 WORCESTER FOUR-MILE CHALLENGE AND TWO-MILE FUN RUN

Two races start in Worcester, Vt. at the

intersection of West Hill, Hampshire Hill,

and Minister Brook Roads. The two and

four-mile races are out-and-back course

on Minister Brook Road. Contact: Roy

Belcher, [email protected], 802

735-5110.

20 EIGHTH ANNUAL RUN FOR EMPOWERMENT,

BURLINGTON

Fundraising teams compete for the cup

of empowerment in 10K, 5K and 1K kids’

fun run at the Burlington Waterfront. This

year’s goal is to raise $50,000 for Women

Helping Battered Women. www.

runforempowerment.com

21 PAUL MAILMAN MONTPELIER TEN-MILER

The longest continuously held road race

in central Vermont starts/finishes near

Montpelier High School, as part of the

Central Vermont Runners and Onion River

Sports Race Series. Flat to rolling out-and-

back course; 27 percent paved, 73 percent

gravel roads. www.onionriver.com

July 4 HARRY CORROW FREEDOM RUN

Kingdom Games hosts a 10-mile, 10K, 5K

and 1-mile run on the Newport-Derby bike

path and the Memphremagog Ski Touring

Foundation Trails.

www.dandelionrun.org/register

10 SMUGGLERS’ NOTCH TRAIL RACE SERIES

Smugglers’ Notch hosts 4, 8K and kids

races on dirt tracks around the Smugglers’

Notch area. www.raceplanner.com

11 BEAR SWAMP RUN

Onion River Sports and Central Vermont

Runners host a 5.7 mile-race on hilly dirt

roads. Race day registration only (8:00-8:45

am) at the Rumney School in Middlesex, Vt.

Contact: Tim Noonan 802 223-6216.

18 GOSHEN GALLOP

The Blueberry Hill Inn in Goshen hosts a 5k

and 10k trail race in the Moosalamoo National

Recreation Area; 12 miles south of Middlebury.

It’s billed as the “toughest 10K in the East.”

www.blueberryhillinn.com

18 VERMONT 100 ENDURANCE RACE

The Vermont 100 Mile Endurance Run is a

100-mile ultra-marathon held at Silver Hill

Meadow in West Windsor, Vermont. It is one

of the four 100 mile races that comprise

the Grand Slam of Ultra-running. http://

vermont100endurancerun.blogspot.com/

TRIATHLON/DUATHON

May

17 STOWE TRIATHLON

This early season triathlon includes a 500-meter

swim, 13.7K bike and 5K run in the Stowe

area. www.theswimmingholestowe.com

24 SARATOGA SPRINGS DUATHLON

The Saratoga Springs (NY) Lions Club hosts

a 5K run followed by a 30K bike and an

additional 5K run. The Duathlon is designed to

allow for many levels of participation, including

family and business teams where members do

the running or biking or any combination of

genders. www.saratogaspringslions.com

June

20 LAKE DUNMORE TRIATHLON

Vermont Sun holds a .9-mile swim, 28-mile

bike and 6.2-mile run in Branbury State Park

and along the shores of Lake Dunmore in

Salisbury. www.vermontsuntriathlonseries.com

20 VERMONT SUN TRIATHLON

Vermont Sun Fitness Center in Middlebury

holds a 600-yard swim, 14-mile bike and 3.1-

mile run in Branbury State park on the shores

of Lake Dunmore in Salisbury.


27 MISSISQUOI PADDLE & PEDAL RACE

The Missisquoi Paddle & Pedal Race

combines 6.5 miles of flatwater paddling along

the Missisquoi River and 4.5 miles of cycling

back on an adjacent rail trail. Kayak and canoe

racers are welcome.

www.northernforestcanoetrail.org

28 GREATER BURLINGTON SPRINT/OLYMPIC TRI AND AQUABIKE

Run Vermont hosts a series of four races in

Shelburne. Those races include two duathons

and two triathlons comprised of: a 500-yard

swim and a 15.8-mile bike; a 500-yard swim,

15.8-mile bike and 3.1-mile run; a .9-mile

swim and 27-mile bike; and a .9-mile swim,

27-mile bike, 6.2-mile run.

www.racevermont.com

July

12 VERMONT SUN TRIATHLON

Vermont Sun Fitness Center holds a 600-

yard swim, 14-mile bike and 3.1-mile run in

Branbury State park on the shores of Lake

Dunmore in Salisbury.


18 WILLOUGHBY TRIATHLON

Kingdom Games hosts a 7-mile bike on the

logging roads of Bartlett Mountain followed by

a 1.2 mile swim in Lake Willoughby and then

a 2.6 mile run to the finish at the top of Mount

Pisgah. Event also includes a youth division.

Race is held near the town of Sutton, Vt.

www.kingdomtriathlon.org

26 30.1 COLCHESTER TRIATHLON

After last year’s 30th Colchester Triathlon was

rained out, organizers are trying again with

a race they’re calling 30.1. The Colchester

Triathlon includes a 500-meter swim or one-

mile kayak, 12-mile bike and a three-mile run.

www.colchestertri.com


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STOWE VT 05672 • 802.253.4411

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Sat, June 27th, 4:00-7:00pmMidd Summer Fest

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info & tickets at middsummerfestival.com

live music, local BBQ

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beer, wine, cider, spirits

cheese & other artisanal foods

Expanded site overlooking

Otter Creek falls

www.ClaremontCycle.com - 603-542-BIKE(2453) 12 Plains Road, Claremont, NH

Hours: M-TH 10-5:30, Fri. 10-7, Sat 9-5, Sun Closed

WE STOCK THULE RACKS We Service All Brands

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Back to school, K-College SALE!Commute around campus or to school!15% OFF Select Racks, bags, fenders, locks, bells,

mirrors & lights, including NEW Monkey Lights!

Select Fitness, hybrid & kids bikes reduced!

With this ad, take $5.00 off helmet of your choice!

9th Annual Used Bicycle Consignment Sale

Arrive early for the best variety!

SELLING a bike?

Drop of dates May 18-21, 10am - 5:30pm

visit www.ClaremontCycle.com for more info

Our staff will help you determine a fair value. You will be asked

to sign a consignment agreement and must be at least 18.

You may choose to receive either 100% store credit or

80% cash back on bikes sold.

Fri. May 22nd & Sat., May 23rd

Arrive early for the best variety!Arrive early for the best variety!

Cya

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Trim Bleeed color out to edge of pink boxes no further

GO FAST. BE STRONG.

Tear

out

this

spr

ead,

dec

orat

e it

and

brin

g it

alon

g on

race

day

to h

elp

chee

r on

your

favo

rite

athl

ete.

Be

the

#1 fa

n!

Tear out this spread, decorate it and bring it along on race day to help cheer on your favorite athlete. You’re welcom

e!

Happy racing from

cheering you on through all your outdoor pursuits.

PS... You ROCK!

[Your racer’s name goes here]

GO HARD.HAVE FUN!

Cya

n M

agen

ta Y

ello

w B

lack

Bleeed color out to edge of pink boxes no further

If this is you, we’re your sports medicine team. We’re Dartmouth-Hitchcock. Call 1(800) 639-2864 for an appointment. Or visit lebanon.dhortho.org/sports.

Kevin CorlissNewport, NH, Surgery for Torn Meniscus

CVTSPORTS.COM

VERMONT

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MEET VERMONT'S KASIE ENMAN

9

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