Midwest Events July / August 2017 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS

JULY/AUG 2017

Race & Event Calendar

New Ideas for Keeping Fit This Summer The Well-Rounded Athlete When Healthy Goes Too Far Breaking the Chains Swimming & Shoulder Pain

www.midwestevents.com

PRESENTED BY

RUN WITH FIRE JULY 19 DOWNTOWN MINNEAPOLIS

PRESENTED BY

• Minneapolis’ night party along Aquatennial parade route • Legendary post-race party at Father Hennepin Park • Live music and band • Complimentary beer (21 and over) and more!

T O R C H L I G H T 5 K . C O M

Join us for the oldest original triathlon in Minnesota! Several options available: Classic ꟾ Modern ꟾ Olympic Distance ꟾ Sprint Distance Participate as an individual or part of a team! • Saturday, July 29th, 2017 in Shoreview, MN • www.trifitnesswbl.com/turtleman ꟾ #turtleman

Get in one last tri for the summer at beautiful Ramsey County Beach! Several options available: Olympic Distance ꟾ Sprint Distance Individual ꟾ Team of 2 ꟾ Team of 3 ꟾ Corporation • Sunday, Sept. 17th, 2017 in White Bear Lake, MN• www.trifitnesswbl.com/olt ꟾ #OLT ǁǁǁ͘ƚƌŝĨŝƚŶĞƐƐǁďů͘ĐŽŵ ꟾ ϭϯϯϴ ,ǁǇ ϵϲ ͕ tŚŝƚĞ ĞĂƌ >ĂŬĞ͕ DE ϱϱϭϭϬ ꟾ ϲϱϭͲϰϮϲͲϭϵϭϵ ꟾ & ͬdǁŝƚƚĞƌ͗ ΛdƌŝĨŝƚŶĞƐƐt >

MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr. Marie-Christine Leisz Dr. Crystal Neal Val Schonberg Kris Swarthout

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the authorâ&#x20AC;&#x2122;s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.

photo courtesy Hard Water Sports

content

04 Race and Event Calendar

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494

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08 New Ideas for Keeping Fit 10 Scene in Motion

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494

15 The Well-Rounded Athlete

To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

16 Break the Chain 19 Swimming and Shoulder Pain 20 When Healthy Goes Too Far

Congratulations to Brian Glaeser, winner of the Fat Tire Tri race entry. Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

Half Marathon & 5K

August 12th - Hudson, WI

***Dates subject to change. Please consult race websites for updates.

STAIR CLIMB

7/8/17

Anoka Rotary Riverfest 5K

Anoka, MN

Run

Date

Events

Location

Type

7/8/17

Go for the Gold 5K

Rochester, MN

Run

8/19/17

Break the Bank-Climb 4 Kidney Cancer

Minneapolis, MN

Stair Climb

7/8/17

Lake Ripley Run 4 M, 1 M

Litchfield, MN

Run

7/9/17

The Color Run

St. Paul, MN

Run

7/12/17

YMCA Sidewalk Shuffle 5K R

Duluth, MN

Run

7/13/17

Willow River Run

New Richmond, WI

Run

7/13/17

Park Point 5-Miler,2-mile walk, youth races

Duluth, MN

Run

7/14/17

River Falls Days Run

River Falls, WI

Run

7/15/17

Pass the Pope

Waconia, MN

Run

7/15/17

Minnesota Nut House Challenge

Rochester, MN

Run

7/15/17

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/15/17

Lindstrom Loppet Karl Osker 5K

Lindstrom, MN

Run

7/15/17

Monticello River Fest 5K

Monticello, MN

Run

7/15/17

The SuperHero Run 5K

Minneapolis, MN

Run

7/15/17

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

7/15/17

Bull Run

Belle Plaine, MN

Run

7/15/17

Emotions Inmotion 5K for Mental Health

Duluth, MN

Run

7/15/17

Big 5K Race

St. Paul, MN

Run

7/15/17

River Lake Days 10K, 5K, 1K

Richmond, MN

Run

7/15/17

FroYo Run 5K, 10K

Minneapolis, MN

Run

7/16/17

Hopkins Raspberry Run

Hopkins, MN

Run

7/19/17

Junkyard Dash 5K

Moorhead, MN

Run

7/19/17

Life Time Torchlight 5K

Minneapolis, MN

Run

7/20/17

Hastings YMCA Glow Run

Hastings, MN

Run

7/22/17

In and out of Luck 5K/10 Mile

Luck, WI

Run

7/22/17

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/22/17

Fete des Lacs 8K/5K/Kids Run

Centerville, MN

Run

7/22/17

Gandy Dancer Fly In 5K

Siren, WI

Run

7/22/17

Women’s 4 Mile Run

Rochester, MN

Run

7/22/17

Lift Bridge Road Race 5K,10K, 10M

Bayport, MN

Run

7/22/17

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run

7/22/17

Leprechaun Days Run for the Gold

Rosemount, MN

Run

7/22/17

Challenge Cancer 5K

St. Paul, MN

Run

7/22/17

Dalkin Dash for Cancer

Owatonna, MN

Run

7/22/17

American Red cross Run for Blood 5K

Minneapolis, MN

Run

7/23/17

St. Jude Ride & 5K

Hastings, MN

Run

7/23/17

Lumberjack Days 5K

Stillwater, MN

Run

7/23/17

Gold Rush Fun Run

Custer, SD

Run

7/29/17

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/29/17

Park Rapids Fire Dept 5 Alarm 5K

Park Rapids, MN

Run

7/29/17

Red River Run

Cold Spring, MN

Run

7/29/17

Glenwood Rotary 10K/5K

Glenwood, MN

Run

7/29/17

Aberdeen Family YMCA Bull Run

Aberdeen, SD

Run

7/29/17

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

Fosston Rotary 5K Run/Walk & Kids Run

Fosston, MN

Run

RUN 7/1/17

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/1/17

Challenge Diabetes 5K

Andover, MN

Run

7/1/17

Hog Jog 5 Miler

Austin, MN

Run

7/1/17

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/1/17

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/1/17

Firecracker 4 Mile

LaCrosse, WI

Run

7/1/17

Loop the Lake 9K

Zimmerman, MN

Run

7/1/17

Bowlus 5K

Bowlus, MN

Run

7/2/17

Nisswa Firecracker 10K/5K

Nisswa, MN

Run

7/2/17

Green Lake Road Race

Spicer, MN

Run

7/3/17

Brews Cruise

Vadnais Hts, MN

Run

7/4/17

Run for A Vet

Mercer, WI

Run

7/4/17

Delano 4th of July 5K

Delano, MN

Run

7/4/17

Ely 4 on the 4th

Ely, MN

Run

7/4/17

Free to Run 4 Miles

Maple Grove, MN

Run

7/4/17

Freedom Fun Run

St. Peter, MN

Run

7/4/17

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/4/17

Stewartville Summerfest Runs

Stewartville, Mn

Run

7/4/17

Waddle Like A Duck 5K/10K Half Marathon

Walker, MN

Run

7/4/17

Cloquet Sawdust 5K

Cloquet, MN

Run

7/4/17

FireCracker 5K

Park Rapids, MN

Run

7/4/17

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/4/17

Excelsior Firecracker Runs

Excelsior, MN

Run

7/4/17

Bronco 5K

International Falls, MN

Run

7/4/17

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/4/17

Freedom Five Road Race

Siren, WI

Run

7/4/17

Two Town Ten Trillion Nanometer Race

Nashwauk, MN

Run

7/4/17

Morton Firecracker Run

Morton, MN

Run

7/4/17

Bemidji Downtown Dash 5K 10K

Bemidji, MN

Run

7/4/17

Vermilion 4th of July 10K

Tower, MN

Run

7/4/17

Optimists OK 5K

Eden Prairie, MN

Run

7/8/17

Deer River Wild Rice Run

Deer River, MN

Run

7/8/17

St. Urho Run 10K, 5K

Menahga, MN

Run

7/8/17

Madelia Community Hospital Foundation 5K

Madelia, MN

Run

7/8/17

Andover Family Fun Fest 5K

Andover, MN

Run

7/8/17

Komen Brainerd Lakes Race for the Cure

Baxter, MN

Run

7/8/17

5K Relay for Life

Bemidji, MN

Run

7/8/17

Illuminight 5K

Jordan, MN

Run

7/8/17

Bay to Bay Run 10K

Silver Bay, MN

Run

7/8/17

Lakeville Pan-O-Prog Run

Lakeville, MN

Run

7/8/17

NHS Scholarship 5K

Apple Valley, MN

Run

7/29/17

7/8/17

Pork Chop Trot 5K/1KRun

Marty, MN

Run

7/29/17

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/8/17

Henning Festival Polzine Run/Walk

Henning, MN

Run

7/29/17

Greenway Glow 5K Fun Run/Walk

Minneapolis, MN

Run

7/8/17

CASA Spearfish Canyon Half Marathon & 5K

Spearfish, SD

Run

7/30/17

Chocoholic Frolic

Appleton, WI

Run

7/30/17

Kolacky Days Bun Run

Montgomery,MN

Run

7/30/17

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run

8/3/17

Gildan Esprit de She 5K & Fitness Jam

Maple Grove, MN

Run

7/8/17 7/8/17 7/8/17

Beef and Eggs 5K April Sorensen Memorial Half Marathon Deer River Wild Rice Run

www.midwestevents.com

Brookings, SD Hayward, WI Deer River, MN

8/5/17

Giant Valley 5K Run

Le Sueur, MN

Run

8/27/17

Dale F Kilwein Memorial Run

Dickinson, ND

Run

8/5/17

Platter River Run 5K

Royalton, MN

Run

8/27/17

Minnesota State Fair Milk Run

St. Paul, MN

Run

8/5/17

Strive Taco John’s Run Baby Run 5K /10K

White Bear Lake, MN

Run

8/27/17

Moms on the Run 5K/10K

Lake Elmo, MN

Run

8/5/17

Walk for Wishes 5K Run 2 Mile Walk

Bloomington, MN

Run

8/27/17

Stiftungsfest 5K

Norwood YA, MN

Run

8/5/17

Walker Bay Days 5K

Walker, MN

Run

9/2/17

Buckshot Run for Special Olympics

Eau Claire, WI

Run

8/5/17

Minnesota Half Marathon & 5K

St. Paul, MN

Run

9/4/17

Pine Valley - Blue House Run: Its only a hill

Cloquet, MN

Run

8/5/17

Tall Timber Days 5K

Grand Rapids, MN

Run

9/4/17

Victory Labor Day Races

Minneapolis, MN

Run

8/5/17

River City Ramble

Red Wing, MN

Run

9/9/17

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

8/5/17

Hanover Harvest Festival 5K

Hanover, MN

Run

9/16/17

TCO Vikings 5K - Finish on the 50 Yard Line

Minneapolis, MN

Run

8/5/17

Run Like An Animal

Duluth, MN

Run

9/16/17

Bismarck Marathon

Bismarck, ND

Run

8/5/17

Faster Than The Pastor

Crystal, MN

Run

10/8/17

Run Crazy Horse

Hill City, SD

Run

8/5/17

Shaver Shuffle 5K

Plymouth, MN

Run

8/5/17

Emotions Inmotion 5K for Mental Health

Minneapolis, MN

Run

8/5/17

Walk for Wishes

Minneapolis, MN

Walk

8/5/17

Salute Our Veterans 5K & Kids Run

Waconia, Mn

Run

8/26/17

Walk To End Alzheimer’s

Rochester, MN

Walk

8/6/17

MDRA 15K

St. Paul, MN

Run

8/26/17

Walk To End Alzheimer’s

Minot, ND

Walk

8/6/17

Fifteen’s 5K

Minneapolis, MN

Run

8/6/17

SEPR’s 5k,10k, 1Mile Walk/Run for the Pack

Sioux Falls, SD

Run

8/11 to 12 Ragnar Relay

Winona to Minneapolis

Run

8/12/17

Faster than the Pastor

Brooklyn Park, MN

Run

8/12/17

Challenge Addiction 5K

St. Paul, MN

Run

8/12/17

Wicked Wine Run

Stillwater, MN

Run

8/12/17

A Breath of Hope TC Lung Run/Walk

Minneapolis, MN

Run

8/12/17

New Brighton Stockyard Days 5K/10K

New Brighton, MN

Run

8/12/17

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

8/12/17

Miles for Melanoma

St. Paul, MN

Run

8/12/17

811 Run and Walk

Minneapolis, MN

Run

8/12/17

Paavo Nurmi Marathon, 1/2 Marathon, Relay

Hurley, WI

Run

8/12/17

Scenic Sinkhole Scramble

Northome, MN

Run

8/13/17

Get Your Rear in Gear 5K/Kids Run

Eden Prairie, MN

Run

8/13/17

Corn Days 5K & Candy Corn 1 Mile

Long Lake, MN

Run

8/18/17

Illuminight 5K

Jordan, MN

Run

8/18/17

Young Life Rock the Beach 5K

Detroit Lakes, MN

Run

8/18 to 19 Ragnar Great River

Winona to Minneapolis

Run

8/19/17

Rock the Pavement 10K/5K

Minneapolis, MN

Run

8/19/17

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

8/19/17

Ki Chi Saga Days 5K and 15K

Chisago City, MN

Run

8/19/17

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

8/19/17

Madison Mini Marathon

Madison, WI

Run

8/19/17

Mora Half Marathon

Mora, MN

Run

8/19/17

Run for the Melon

Vining, MN

Run

8/19/17

Officer Shawn Silvera Memorial 5K

Lino Lakes, MN

Run

8/19/17

STRIVE Wellness Run

Owatonna, MN

Run

8/20/17

Woodbury Country Mile 1/2 Marathon & 5K

Woodbury, MN

Run

8/20/17

Leading Ladies Marathon

Spearfish, SD

Run

8/22/17

Illuminight 5K

Minot, ND

Run

8/26/17

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Run

8/26/17

Healthy Human Race

Rochester, MN

Run

8/26/17

Run Around Raymond 5K

Raymond, MN

Run

8/26/17

Scrub Run 5K

Glenwood, MN

Run

8/26/17

Get Your Rear in Gear 5K/10K/Kids Run

Des Moines, IA

Run

8/26/17

Challenge Arthritis 5K

St. Paul, MN

Run

8/26/17 8/26/17 8/26/17 8/26/17 8/26/17

Railroad Days Dash Get Your Rear in Gear Faster Than The Pastor Women Rock 5K/10K, 1/2 Marathon

Staples, MN Des Moines, IA Duluth, MN St. Paul, MN

Scheels Healthy Human Race 1/2 Marathon/5K Rochester, MN

Run Run Run Run Run

8/26/17

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

8/26/17

The Glo Run - Twin Cities

Bloomington, MN

Run

WALK

TRAIL RUN 7/1/17

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/4/17

Run for a Vet

Mercer, WI

Trail Run

7/4/17

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

7/8/17

Bay to Bay 10K Run and Walk

Silver Bay, MN

Trail Run

7/12/17

Endless Summer Trail Run Series Lebanon 7MI Eagan, MN

Trail Run

7/15/17

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

7/16/17

5k Trail Rivet Run/Walk

Duluth, MN

Trail Run

7/22/17

Gandy Dancer Trail 5K Run

Siren, WI

Trail Run

7/22/17

Bertram Blast Trail Run

Monticello, MN

Trail Run

7/29/17

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

7/29/17

Rochester Eco Tri and 10K/5K Trail Race

Zumbro Falls, MN

Trail Run

8/2/17

Endless Summer Trail Run Hyland 7M

Bloomington, MN

Trail Run

8/5/17

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, MN

Trail Run

8/5/17

Douglas Trail Race

Oronoco, MN

Trail Run

8/12/17

Rock Your Sole Trail Run 5K

St. Cloud, MN

Trail Run

8/13/17

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/19/17

Run for the Melon 5 & 10K

Vining, MN

Trail Run

8/19/17

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

8/20/17

Running Free Trail Run & Beach Party

Silver Lake, WI

Trail Run

8/26/17

Bluff Tuff Half Marathon

Battle Creek, St. Paul, MN Trail Run

8/30/17

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/2/17

Two Harbors Trail Run

Two Harbors, MN

Trail Run

9/17/17

William O’Brien 10 Mile Trail Run

Marine on St. Croix, MN

Trail Run

9/23/17

Surly Trail Loppet 13 M, 13K, 5K

Minneapolis, MN

Trail Run

10/7/17

Snowflake Fun Run 5K, Kids Run

Afton Alps, Hastings, MN

Trail Run

ULTRA RUN 7/1/17

Afton Trail 50K

Hastings, MN

Ultra

7/29/17

Minnesota Voyageur 50M

Carlton, MN

Ultra

7/29/17

Hot Hilly Hairy Ultra Solo & Relay

Kenosha, WI

Ultra

8/12/17

Badlands 50K/50M,16M,10K,Marathon, Half

Medora, ND

Ultra

8/19/17

Lean Horse 20M,30M,50M,100M

Custer, SD

Ultra

9/8 & 9

Superior100/50 Mile & 26.2 MarathonTrail Race Finland, MN

Ultra

9/16/17

Pleasant Creek TrailRun 45K

Palo, IA

Ultra

OFFROAD TRI 7/8/17

St. Croix Fat Cat

Scandai, MN

Offroad Tri

7/15/17

Wilderman

Walhalla, ND

Offroad Tri

7/22/17

Bertram Blast Full Offroad Triathlon

Monticello, MN

Offroad Tri

7/29/17

Rochester Eco Tri

Rochester, MN

Offroad Tri

8/12/17

Tri Eau Claire Run, Row, Ride

Eau Claire, WI

Offroad Tri

8/12/17

Tri Hayward

Hayward, WI

Offroad Tri

8/19/17

Kybiru Adventure Triathlon

Mandan, ND

Offroad Tri

www.midwestevents.com

8/26/17

Fat Tire Triathlon

Seeley, WI

Offroad Tri

9/17/17

One Last Tri

White Bear Lake,MN

Triathlon

8/26/17

Xterra Iron Creek Triathlon

Spearfish, SD

Offroad Tri

7/8/17

Pewaukee Duathlon

Pewaukee, WI

Duathlon

8/26/17

Rugged Toad Adventure Tri

Waverly IA

Offroad Tri

7/15/17

Point Duathlon

Stevens Pt, WI

Duathlon

8/27/17

Kinni-ator Adventure Challenge

River Falls, WI

Offroad Tri

7/30/17

Minnesota Duathlon

Rosemount, MN

Duathlon

8/5/17

St. Gabriel’s Community Duathlon

Bismarck, ND

Duathlon

9/16/17

Frontrunner Fall Classic Duathlon

Lake Elmo, MN

Duathlon

9/23/17

Central Lakes Duathlon

Fergus Falls MN

Duathlon

TRIATHLON & DUATHLON 7/8/17

Elysian Rookie’s & Kids Triathlon

Elysian, MN

Triathlon

7/8/17

Timberman Triathlon

Cohasset, MN

Triathlon

7/8/17

Phillips Chain of Lakes Triathlon

Phillips, WI

Triathlon

7/8/17

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/4/17

Tour D’Amico 29, 45 & 62.2 M

Golden Falley, MN

Cycle

7/8/17

The Accel Triathlon

Waterloo, IA

Triathlon

7/4/17

Great Scott 50 Classic

Prior Lake, MN

Cycle

7/8/17

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/4/17

Watermelon Ride

Shoreview, MN

Cycle

7/8/17

Hyvee Mini Triathlon

Watertown, SD

Triathlon

7/6 to 9

Root River Bluff & Valley Tour

Harmony Minnesota

Cycle

Triathlon

7/7 to 9

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

South Dakota Tour de Cure

Sioux Falls, SD

Cycle

7/8 to 9

Pewaukee Triathlon

Pewaukee, WI

CYCLE

7/15/17

Outland Challenge

Norden, SD

Triathlon

7/8/17

7/16/17

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

7/8/17

CIRCUS Gran Fondo 20, 65 & 100 mile

Baraboo, WI

Cycle

7/16/17

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

7/8 to 14

Bike Northwoods Tour

Superior, WI

Cycle

7/16/17

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/9/17

Tour de Saints

St. Joseph, MN

Cycle

7/16/17

Ironman 70.3 Racine

Racine, WI

Triathlon

7/9/17

Hopkins Raspberry Fest Criterium

Hopkins, MN

Cycle

7/22/17

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

7/9 to 15

Habitat 500 Bike Ride

Proctor, MN

Cycle

7/22/17

Polk County Rockin’ Youth & Adult Triathlon

Osceola, WI

Triathlon

7/10/17

MN State Spring Championship

Blaine, MN

Cycle

7/23/17

Ripon Medical Center Triathlon

Green Lake, WI

Triathlon

7/15/17

Split Rock Tour

Duluth, MN

Cycle

7/23/17

Buzz Ryan Sprint Tri

Duluth, MN

Triathlon

7/19/17

Bike MS Tram Ride

St. Joseph, MN

Cycle

7/28/17

Pebble Lake Youth Triathlon

Fergus Falls, MN

Triathlon

7/21 to 23 Big Waters Classic - Races

Minneapolis, MN

Cycle

Triathlon

7/22/17

Kirkie Vei Time Trial

Cottage Grove, WI

Cycle

St. Jude Ride and Run

Hastings, MN

Cycle

7/29/17

Turtleman Triathlon

Shoreview, MN

7/29/17

Chase the Police Triathlon

Walker, MN

Triathlon

7/23/17

7/29/17

RavineMan Triathlon

Huron, SD

Triathlon

7/23 to 29 RAGBRAI XLIV

Iowa

Cycle

7/29/17

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

7/29/17

Tour de Bun Classic 13, 33, 50 M

Montgomery, MN

Cycle

7/30/17

Toughman Minnesota

Chisago City, MN

Triathlon

7/29/17

Tour de Save

Northfield, MN

Cycle

8/5/17

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

7/29/17

Penokee Mountain Range Classic Race & Tour Mellen, WI

Cycle

8/5/17

Waseca Triathlon & Kids Tri

Waseca, MN

Triathlon

7/29/17

BlackHills Back 40,Shorty and Mini

Rapid City, SD

Cycle

8/5/17

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

8/4/17

HOPBRAI

Cedar Rapids, IA

Cycle

8/6/17

Root Beer Kids Triathlon

Duluth, MN

Triathlon

8/4 to 5

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/6/17

Brewhouse Triathlon

Duluth, MN

Triathlon

8/5/17

Tour de Tonka

Minnetonka, MN

Cycle

8/12/17

Northwoods Triathlon

Nevis, MN

Triathlon

8/5/17

Bike MS: Sanford Health Sioux Falls

Sioux Falls, SD

Cycle

Triathlon

8/5/17

Grandview Firehouse 50 & Ride the Divide

Grandview, WI

Cycle

Minnesota RAAM Challenge 200 or 400 Mile

St. Paul, MN

Cycle

8/12/17

Backus Rainy Lake Triathlon

International Falls, MN

8/12/17

Wingkids Triathlon

Red Wing, MN

Triathlon

8/5/17

8/12/17

Green Lake Kids Triathlon

Spicer, MN

Triathlon

8/5 to 12

CANDISC 2015 Tour of Champions

Garrison, ND

Cycle

8/13/17

No. Mankato Triathlon sprint/Relay & Kids Tri

No. Mankato, MN

Triathlon

8/6/17

New Brighton Stockyard Days Sprints

New Brighton, MN

Cycle

8/13/17

IronGirl Women’s Only Triathlon

Pleasant Prairie, WI

Triathlon

8/6/17

Stockyard Days Springs

New Brighton, MN

Cycle

8/13/17

Green Lake Triathlon

Spicer, MN

Triathlon

8/10 to 13 JDRF Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/13/17

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

8/11 to 13 Chainbreaker: Chasing Down Cancer

Eagan to Excelsior, MN

Cycle

8/19/17

Waupaca Triathlon

Waupaca, WI

Triathlon

8/12/17

Apple Blossom Bicycle Tour

La Crescent, MN

Cycle

8/19/17

Breakaway Kids Tri

Lake Elmo, MN

Triathlon

8/12/17

Dairyland Dare 50, 100, 150, 200, 250, 300 km Dodgeville, WI

Cycle

8/19/17

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/13/17

Chilkoot Velo

Stillwater, MN

Cycle

8/20/17

Bluff Creek Triathlon

Ogden, IA

Triathlon

8/13 to 19 Lumberjacks & Loons

Itaska to Grand Rapids

Cycle

Triathlon

8/18 to 19 Powderhorn 24 Hour

Minneapolis, MN

Cycle

Sadistic Century 50K, 100K, 100M

Menomonie, WI

Cycle

8/26/17

My First Tri August

Lino Lakes, MN

8/26/17

Maple Grove Triathlon/Duathlon

Maple Grove, MN

Triathlon

8/19/17

8/26/17

Kiwanis Kids Triathlon

Baxter, MN

Triathlon

8/19/17

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/26/17

Yankton’s Best Tri

Yankton, SD

Triathlon

8/19/17

Gitchi-Gami Trail Assn. Bike Ride

Two Harbors, MN

Cycle

8/27/17

Lakes Country Triathlon

Baxter, MN

Triathlon

8/19/17

Courage Ride

Kalona, IA

Cycle

8/27/17

Superior Man Triathlon

Duluth, MN

Triathlon

8/19/17

Festival in the Park, Crit & Rodeo

Mounds View, MN

Cycle

8/27/17

Winnebago County Triathlon

Winneconne, WI

Triathlon

8/19/17

Gran Fondo Cedar Valley

Cedar Falls, IA

Cycle

9/2/17

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

8/19/17

Big Creek Bikes & Brews

Polk City, IA

Cycle

9/3/17

Des Moines Escape Tri Olympic/Sprint/Juniors Des Moines, IA

Triathlon

8/19/17

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

9/9/17

Square Lake Triathlon

Stillwater, MN

Triathlon

8/19 to 20 Bike Van Buren XXX

Keosauqua, IA

Cycle

9/9/17

Wildlife Loop Triathlon - Half Ironman

Custer, SD

Triathlon

8/23 to 30 Headwaters to Hillls 2017

Park Rapids, MN

Cycle

Dubuque to Kenosha

Cycle

Onawa, IA

Cycle

9/9/17

Blaine Triathlon

Blaine, MN

Triathlon

8/25 to 27 Ride Across Wisconsin

9/16/17

Devil’s Challenge On Road Triathlon

Devils Lake, WI

Triathlon

8/26/17

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Onabike XXV

INLINE

8/26/17

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Cycle

8/27/17

River Valley 100

North Mankato, MN

Cycle

8/5/17

RBC Minnesota Half Marathon

St. Paul, MN

Inline

9/1 to 4

LaCrosse Labor Day Weekend Bicycle Fest

La Crosse, WI

Cycle

8/26/17

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/2/17

Two Harbors Bike Tour

Two Harbors, MN

Cycle

9/16/17

Northshore Inline Marathon/Half Marathon

Duluth, MN

Inline

9/23/17

Tour de Hugo

Hugo, MN

Cycle

7/1 to 2

Whiterock Conservancy Liberty Bell Cup

Coon Rapids, IA

Mtn. Bike

7/8/17

Warrier Dash

Le Sueur, MN

Adv Race

7/8/17

Insane Inflatable 5K

Milwaukee, WI

Adv Race

Mtn. Bike

7/8/17

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

Mtn. Bike

7/15/17

Insane Inflatable 5K

Stillwater, MN

Adv Race

Mtn. Bike

7/15/17

Tough Mudder

Hudson, WI

Adv Race

Mtn. Bike

7/22/17

Tonka Mud Run

Chanhassen, MN

Adv Race

MOUNTAIN BIKING 7/8/17 7/9/17 7/15/17

Lewis & Clark Crusher Border Crossing CAMBA Longass Ride

Council Bluffs, IA St. Croix Falls, WI Hayward to Cable

7/15/17

Big Woods Classic Lake Rebecca

7/15/17

Otter Creek 55 Mountain Bike Race & Festival Mandan, ND

Mtn. Bike

8/5/17

The Whitefish Warrier

Crosslake, MN

Adv Race

7/15/17

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

8/12/17

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adv Race

7/15/17

CAMBA One Longass ride

Hayward, WI

Mtn. Bike

8/12/17

Dirty Girl Mud Run

Milwaukee, WI

Adv Race

7/30/17

Gamehaven Lakeside Grind

Rochester, MN

Mtn. Bike

8/19/17

MUDMAN 5k Obstacle Mud Run

Kimball, MN

Adv Race

8/6/17

Hixon Forest Epic

LaCrosse, Wi

Mtn. Bike

8/19/17

MS Muck Fest

Jordan, MN

Adv Race

8/11/17

Salsa 24 Hour Race

Afton, MN

Mtn. Bike

8/26 & 27 Muddy Warrier Run

Rochester MN

Adv Race

Duluth, MN

Mtn. Bike

9/9/17

Uff-Da Mud Run

Grand Forks, ND

Adv Race

Mtn. Bike

9/9/17

Uff Da Mud Run

Grand Forks, ND

Adv Race

Mtn. Bike

9/15/17

Twisted Maze Run

West Salem, WI

Adv Race

Mtn. Bike

9/16/17

Rugged Maniac

Taylor Falls, MN

Adv Race

Bounce and Not Break 5K

Maplewood, MN

Adv Race

Insane Inflatable 5K

Superior, Wi

Adv Race

8/12 to 13 Bike Duluth Festival 8/13/17 8/19/17 8/19/17

The Great Hawk Chase Hundred-Down in the Underdown

Rockford, MN

ADVENTURE RACE

Duluth, MN Gleason, WI

Seeley Lions Club Pre-Fat Mountain Bike Race Seeley, WI

8/20/17

Cuyuna Crusher Crosby

Irontown, MN

Mtn. Bike

9/16/17

9/3/17

Dakota Five-0

Spearfish, SD

Mtn. Bike

9/30/17

9/2 to 3

Laddies Loppet - Mapletag

Callaway, MN

Mtn. Bike

9/7/17

Camba Singletrack 10-15 Mile guided Tour

Seeley, MN

Mtn. Bike

9/9/17

Northern Kettles Fall Epic

New Fane, WI

Mtn. Bike

9/16/17

Chequamegon Fat Tire Festival

Cable, WI

Mtn. Bike

Lake Rebecca 5K

Lake Rebecca, MN

Swim

7/16/17

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

7/29/17

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/12/17

Big Island & Back 10K Paddle

Excelsior, MN

Paddle

Gravel

8/12/17

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

9/9/17

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

GRAVEL BIKE 7/22/17

Burgr 95 & Fork Horners 47

Gleason, WI

SWIM & PADDLE 7/15/17

7/29/17

Guitar Ted Death Ride Invitational

Waterloo, IA

Gravel

7/29/17

Dirty Lemming

Watertown, MN

Gravel

7/29/17

Tour de SAVE

Northfield, MN

Gravel

8/5/17

24 Hours of Cumming

Cumming, IA

Gravel

8/5/17

DAMn Day Across Minnesota

So. Dak. To Wis.

Gravel

8/19/17

Courage Ride Gravel Ride

Kalona, IA

Gravel

8/19/17

The Heck Epic

Two Harbors, MN

Gravel

8/26/17

Fiddlin Fifty & Potluck Picnic

Chisholm, MN

Gravel

8/27/17

River Valley 100

Mankato, MN

Gravel

9/2/17

Skull N Bones Gravel Challenge

Bruce, WI

Gravel

9/3/17

Iowa State Gravel Time Trial Championships

Amana, IA

Gravel

www.midwestevents.com

FLYING TRAPEZE

Fly through the air with the greatest of ease! (And strengthen those core muscles and arms) If you are biking down Olinda Trail in Marine on St. Croix, north of St. Paul, MN, you come across a 30 foot high trapeze rig standing in the middle of a field. Welcome to Flying Colors Trapeze and the home of the Embrace Adrenaline Flying Trapeze Club, started by Sherri Mann. Sherri has been teaching Flying Trapeze Camps for 10 years and offers Summer Camps from ages 8 to 75 as well as a Saturday Morning class and group events. No experience is necessary, they teach to all levels. If you spent your summers as a youngster swinging and hanging on the bar on your swing set, welcome to the big time. The Adult Boot Camp group in this session included four novices to trapeze, Fredrick and Kristen Allen and Terry and I. Also flying are several flyers, with varying experience, along

Safety harness on and hooked up to the safety line, you climb up the 30 feet to the platform, where Katrina is waiting for you. With Katrina holding onto your harness, you are instructed to lean forward, grip the trapeze bar with one hand, then the other hand, and on Sherri’s command, “Hep” you basically jump off the platform and swing out over the net. Sherri is on the ground holding onto the safety rope attached to your harness. On her next command, ”Legs Up” you hook your legs over the bar while swinging midair. Then the command “Hands Off” and you are swinging upside down on the trapeze preparing to be caught. Next command, “hands on” and “Legs Down” and you swing your legs off and are swinging on the bar held by your arms again. One more swing and, you let go of the bar, and land in the net. Next time up you add releasing with a back flip. Everyone takes a turn and the novices get a chance to see the more experienced flyers do more advanced flying. Once the flyers are comfortable swinging by their knees, the catcher climbs to the second trapeze. Timing and trust are important here. The photo shows Kristen following Sherri’s commands and being caught by Mickey Dupont.

with the instructors, Sherri, Katrina Nord, and Shawn Klancke. Flying Colors Trapeze follows a step by step approach in learning the basics, to build your confidence and skill. The morning starts out with warm up exercises and yoga to stretch out your muscles. Then, onto the ground training. To begin with you practice on a stationary bar close to the ground, learning how to grip the trapeze bar, to swing your legs over the bar and hook your knees on it, and then release your arms. The final goal, aside from boosting your self-confidence, is to get you into a knee-hang on the flying trapeze, to prepare you to be caught by a catcher on another trapeze. All in the timing! 08

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Kudos to the coaches at Flying Trapeze. They are very supportive, encouraging and experienced at guiding students through the process, and make it a lot of fun. Their guidance and support empowers the students to reach their goals. Terry was successful in accomplishing his kneehang to the catcher and left with a big smile.

New Ideas for Keeping Fit The Adults Bootcamps include Flying Trapeze as well as a sampling of other circus skills, such as acro-hand balancing, unicycle, juggling, balancing, aerial arts, as well as Water Sports including wake surfing, paddle boarding, kayaking, and water skiing. The next Adult Bootcamp is July 28-29 and Women’s Empowerment Camp is August 4-5. Flying trapeze is a great way to exercise and connect the whole body, core and mind, not to mention challenging yourself to get out of your comfort zone. Now doesn’t that sound like a lot more fun than a treadmill! Check out the all of the kids and adult camps, classes, group events and programs available:

MN Trapeze Flying Colors Trapeze www.flyingcolorstrapeze.com

18180 Olinda Trail N Marine On Saint Croix MN 55047 651-321-3013 sherri@flyingcolorstrapeze.com

Embrace Adrenaline Flying Club

information at: www.mntrapeze.com

Tired of the same training workouts? Feeling burned out? Midwest Events has some suggestions to change it up and take advantage of the many outdoor activities available, while enjoying our great summer weather. Kayaking, canoeing, rowing, lake swimming, disc golf, hiking, bike trails, rollerblading and stand up paddleboard are many of the options. So use your imagination and start moving. Exercise doesn’t have to be boring and repetitive. Here are three more cross training activities to try for a little adrenaline rush.

KITEBOARD & WAKESURF

CLIMB & PADDLE Work on your total body strength while adding some adventure to your summer. Hard Water Sports offers a variety of opportunities; whitewater rafting, kayaking, canoeing and rock climbing classes.

Whitewater Rafting and Kayaking

Whether you are a weekend warrior, or already on your way to becoming a pro, Lakawa Board Shop is staged to help you excel. The gear selected is designed to cater to your interests and our environment year-round. We aim to teach you, be your retailer, and get you involved. As a local kiteboarder since 2004, and year-round business since 2009, our shop (as humble as it may be) has been available to you both in the store, online, and on the shore. We have brought 1000’s over the years into these activities. Lakawa aims to keep you healthy and active, enjoying our cities and lakes in a fashion not common.

Kiteboarding:

Be prepared to learn an incredible and lifelong skill, not gender or age specific. Our 2-way communication system allows us to dialogue and keep you in play as you need it. The selection of new gear for kite sizes and harness types aids in unveiling the mysteries to help you learn as quickly as possible. With PASA Certified Instruction and all new gear provided you will learn faster than any other way. It’s a gear activity and the right gear matters, we’ve selected it for you. Don’t get caught hoping and dreaming, hit us up to turn your interests into reality.

Wakesurfing:

Why ooh and awe at photos, videos and friends stories when you can get out of your mind and onto a board behind our industry leading Mastercraft Wakesurf boat. Lessons provide you all that you need, just need you.

Lakawa Board Shop Inquire and get scheduled and/or outfitted now: info@lakawa.com

Offering whitewater rafting and kayaking tours on Minnesota’s “clean and beautiful” Kettle River. Located just an hour north of the Minneapolis - St. Paul metro area, the three hour tour takes you through the heart of Banning State Park. You will be challenged with class III rapids including the Dragon’s Tooth and Hell’s Gate. Whitewater rafting tours on the Kettle River are perfect for any beginner or seasoned rafter. Ages 11 and up.

Rock and Ice Climbing Classes

Hard Water Sports teaches outdoor climbing classes “All seasons, every day.”Intro to Outdoor Climbing classes for beginners. Focused on safety this class covers knots, equipment and belaying. We also cover efficient climbing techniques and spend a big part of the class practicing what we’ve learned. For more technical outdoor climbing information sign up for a Climbing Anchors Class. In this class you will learn to build toprope and top-belay anchoring, rappelling, and escaping the belay techniques. Take the skills you learn this summer and try ice climbing at Sandstone, MN Ice Park in the winter. Canoe & Kayak Rental on the Kettle River Daily and extended rental - all one hour north of Minneapolis/St. Paul. Get your adventure started today! Book online or call for group pricing 651.302.1774

Hard Water Sports

Rafting and climbing guide service 105 1st Street, Sandstone, Minnesota 55072 www.hardwatersports.com 651.302.1774

www.midwestevents.com

scene in motion Trinona; Brandon Slocum Studios

Valley Fair Run & Ride; Storyline Photography & Design

Surly Trail Loppet; Steve Kotvis of f/go Photographyy

Valley Fair Run & Ride; Storyline Photography & Design

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Valley Fair Run & Ride; Storyline Photography & Design

Trinona; Brandon Slocum Studios

Surly Trail Loppet; Steve Kotvis of f/go Photographyy

Trinona; Brandon Slocum Studios

US Bike Route 41 Ribbon Cutting Ride; Kerri Kolstad

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Maple Grove Half Marathon; Lisa Fahey

Earth Day Photo; courtesy of CentraCare Health, Andra Johnson

Med City Marathon; Sportsphotos.com

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Maple Grove Half Marathon; Lisa Fahey

Med City Marathon; Sportsphotos.com

US Bike Route 41 Ribbon Cutting Ride; Kerri Kolstad

Med City Marathon; Sportsphotos.com

Deadwood Mickelson Trail Marathon; Historic Black Hills Studio

US Bike Route 41 Ribbon Cutting Ride; Michelle Pierson

Deadwood Mickelson Trail Marathon; Historic Black Hills Studio

Med City Marathon; Sportsphotos.com

US Bike Route 41 Ribbon Cutting Ride; Kerri Kolstad

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Deadwood Mickelson Trail Marathon; Historic Black Hills Studio

Liberty Triathlon; Fred Sobottka

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The Well-Rounded Athlete By Dr. Crystal Neal

It wasn’t until I hiked Pikes Peak in Colorado did I realize what it meant, or better yet…what it would take to become a Well-Rounded Athlete. Getting ready to ascend the mountain I thought, “this will be a piece of cake”. We aren’t biking up the mountain, we aren’t wearing weighted vests, and we certainly aren’t going for a PR. I was well prepared for this hike. I am a runner, I do yoga, I weight train, I ride my bike, and I swim…what else did I need to prepare to walk slowly up a mountain. Within the first 5 minutes I realized I was dead wrong. All the hours of activity I do weekly, did not prepare me for the sport of hiking. Like hiking, there are many daily activities that force our bodies into lateral movements, a twist of the torso, the occasional slip of the foot, or the deep bend of the knee. If we are not preparing for those elements of movement, than are we really well rounded athletes? Most of the activities we partake in are all forward motions. We overuse and overdevelop the muscles in the front and back of our bodies and create weakness and dysfunction in the Horizontal and Transverse planes. To prepare for the activities of life and the perturbations that surprise us, we must change up our training! Hiking is easily accessible, you do not need equipment, and it is great way to create strength in all planes of movement. You are enhancing your cardiovascular abilities, while strengthening every muscle in your body. Your core is engaged and obliques are worked while

stepping over obscure objects. The arms are working to assist when your legs can’t pull you up. And my favorite, your Gluteus Medius muscles are working overtime to help stabilize your pelvis while taking big steps and navigating the decline. Paddle boarding is a great exercise for patrons of the Midwest! Not only do we love being on the water it is also a great way to strengthen your core and perfect your balance. The core is engaged to keep you upright and on the board, while your arms, shoulders, and obliques are pulling you forward through the water. You are most likely barefoot which will help regain your arch, and create the spring board our feet are meant to have. Rock Climbing may not be as easily accessible, but it is one of the best activities to create all over strength, stamina, and mental toughness. You will find your body in positions that would surprise a mountain goat. Your core, shoulders, arms, hips, and legs are all simultaneously being worked. And the sense of accomplishment you feel after reaching the summit is priceless! Rollerblading is one of my favorite activities to recommend to runners. This is also an easy activity to pick up. All you need are rollerblades, safety equipment, and a semi smooth path; which I know we have a lot of in Minneapolis. The posterior lateral movement of the hips creates a lot of power in the Glutes and stabilizing muscles of the pelvis. The core is engaged to help with small unexpected

movements and the obliques help push the blades against the ground. Not only is it a great cardiovascular workout, but you are able to cover a lot of ground in a short amount of time… and it feels good to go fast! Last but not least, Pilates and Barre Class. The precise and thoughtful movements of the classes help strengthen the small muscles that are typically missed with more global movement activities. The muscular fatigue you feel during is humbling, and the delayed soreness is astonishing. I would suggest Pilates or Barre 1-2 times a month to keep the small stabilizing muscles active. There are many activities that will create strength and contribute towards a healthy and multi-capable physique. The moral of the story is, mix it up! Find multiple activities that you are able to fit into a monthly routine and work towards becoming a Well-Rounded Athlete.

Dr. Crystal has been working with endurance athletes and rehabbing their injuries for more than 6 years. Her practice is heavily based on deep tissue massage, myofascial release, hands on strengthening, and correcting faulty movement patterns. As an endurance athlete, she recognizes the drive to getting back to the activity you love, and has made it her mission to get you there. her favorite race is the “Harder Than Hell” half marathon in Duluth. Her favorite injuries to treat are plantar fasciitis and hip tendonopathies. Rock it in 2017!

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Breaking the Chains By Kris Swarthout

I chose this title half because it is a rocking song by the 80’s hair metal band Dokken and half because the chains of doing traditional swim, bike and run all too often constrict the average athlete from exploring the details and traditional elements of the individual sports of swimming, cycling and running. Let’s take a look at what we can do to be more fans and connoisseurs of our sports. First off swimming, most of you have taken the correct first step and joined a masters swim group. If you have done this, you have no doubt heard about masters swim meets. These are swimming events like kids do, but for adults. They seem intimidating at first, since it is not in our normal format of racing and we don’t get to wear a wetsuit. The different heats and events will help you grow as an overall swimmer and will push you beyond your comfort zone. I strongly urge you to register for an event you are not 100% sure about, like the 4x100 IM. Sure your butterfly stroke is not perfect, but you will quickly find that most other swimmers are just like you. Another event is the 4x100 relay, this will bring a fun team building aspect to your meet as well as give you a little added push to be better. All of this will ultimately allow you to understand the culture and practices that make swimmers truly efficient and fast. Cycling could be a whole book in and of itself. I won’t focus on the fun traditions like coffee shops and beer rides, but will focus on Criterium or Crit riding and Velodrome riding. On the outside these two forms of riding scare even the seasoned rider. Crit riding/racing is where you make multiple laps around a short contained course. You ride for a fixed amount 16

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of time based upon your skill or cat (short for category) level, and have the opportunity to progress up the ranks as your skills advance. Crit racing normally occurs in our area on weeknights which is very beneficial for athletes who have grown up jobs. Crits challenge your bike handling skills, your group riding skills and ultimately your overall biking confidence. We have long heard that triathletes are seen as the worst bike riders around and to some extent that is true. Learn to be better by expanding your boundaries and your comfort zone. After you try Crit racing, take a trip unto Blaine and ride the Velodrome. It is an oval track with some wickedly steep corners. Begin by watching the races and then sign up for a beginners class. You don’t need a bike, they supply them for you. Hint, you only get one gear and no brakes. These classes and races will push you harder and faster than you have ever gone before. You will also learn about positioning and comfort on your machine. Again, this is a long running traditional form of bike racing you should get to become a fan of. Running may be our most familiar event as a single sport. Many of us run 5k’s, 10’s, half and maybe a full marathon, but how many of you have raced on a track as an adult or raced in snowshoes? These again are two elements you should explore, one new the other not so much. Snow shoeing has been around a long time, but running races in them is a relatively new sport in the winter. Most of these events will take place in a regional park or on a ski hill. You can find running show shoes at most run specific stores or on the internet. They are a good investment as they can spice up your running in the winter as well, and like John Snow said “Winter is

coming”. Track racing on the other hand has been around for a long time and who knows, you may have raced back in school. Many triathletes know the benefit of track running for speed work, but just like master swim meets, track meets can push you to new levels of fitness, speed and confidence. Hopefully this helps encourage you to go out and participate in a single sport this year, but don’t forget that becoming a fan means more than doing just one thing. Read some blogs, watch some of these on TV or better yet go and watch them in person. Doing so will have you far ahead of your competition and free from those old chains that bound you. Sorry, had to throw some more Dokken in there.

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703

Fastjet Masters, Fastjet Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 â&#x20AC;&#x201C; 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

Hudson Area Masters

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

Hudson, WI Bob Young 630/885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest, 612/226-8720 www.iswimllc.com

Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

White Bear Lake, MN Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

Minneapolis YWCA Otters

Minneapolis YWCA Locations- Downtown, Midtown, Uptown. Ages 18-80, All Levels Dave Cameron, 612/215-4224 www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_team www.midwestevents.com

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All About Swimmer’s Shoulder Pain and How to Get Rid of It!

The most common site of injury is the shoulder and will keep up to 90 % of swimmers at all levels of ability out of the lake or pool at some point.

Whether you only take a dip in a lake or pool in the summer or train year-round for the triathlon, one of life’s purest pleasures is swimming. There is nothing like rhythmically and effortlessly gliding through the water. Swimming is wonderful lifetime sport because it lacks the high impact liability of running or the risk of traumatic injury like cycling. But, swimmingrelated overuse injuries are surprisingly common. The most common site of injury is the shoulder and will keep up to 90 % of swimmers at all levels of ability out of the lake or pool at some point. Why is a swimmer’s shoulder at such high risk? The shoulder is vulnerable to injury because it is the most inherently unstable joint in the body. The shoulder joint is a ball and socket joint, like a golf ball on a shallow tee. It is made up of the head of the humerus – the upper bone of the arm, the scapula –shoulder blade and the clavicle or collarbone. It is also a universal joint, capable of moving in all planes of motion. The shoulder ball and socket are held together by a ligamentous capsule and the tendons of the 4 small muscles called the rotator cuff. The capsule and rotator cuff tendons firmly hold the ball in the socket, stabilizing the shoulder. The rotator cuff muscles also initiate the rotational movement of the shoulder. Bigger muscles, including the pectoralis, biceps, trapezius, rhomboids, serratus and deltoids, surround and attach to the shoulder bones, providing power. Florian Wanivenhaus, MD, et al, published an excellent article in Sports Health, 2012, looking specifically at the epidemiology of swimming

injuries. He explains the shoulder joint goes through a repetitive circular range of motion with each swimming stroke. In fact, elite swimmers may take up to 4000 strokes, and thus shoulder rotations, in a single workout session. The most common site of shoulder pain from swimming is located on the top and front of the shoulder joint. Pain in the area is usually due to tendinitis of one of the rotator cuff muscles called the supraspinatus. This condition is also called impingement and is caused by repeated pinching of the supraspinatus tendon against the underside of part of the scapula. Impingement can occur during several points as the shoulder rotates through the swimming stroke. Wanivenhaus found that this injury was not due to one issue. Impingement was caused by overuse and fatigue of the shoulder muscles and instability of the shoulder joint itself. But, the highest incidence of shoulder pain and injury occurred in swimmers with poor stroke technique. How to fix this? The approach to resolution of the injury should address the causes of the injury. If you have pain severe enough that you cannot swim, you deserve an evaluation by a sports medicine physician to rule out a tendon tear. Once cleared, you will probably be referred to a sports physical therapist to address any abnormalities in shoulder strength, range of motion and stability. The therapist will also look at abdominal core and lower extremity strength. If pain is not as severe, it is probably ok to start with the sports physical therapist.. You will be treated with therapeutic exercise and will be discharged with a gym or home-based program to keep your shoulder strong and stable.

What if you are not hurt now, but have a history of recurrent shoulder pain during the swimming season - improving after the season? Or, what’s next after the PT thinks you are good to go? Since you now know that poor technique is responsible for most swimmers shoulder injury, it’s time for swimming stroke analysis with a good coach. Do not skip this step! An efficient, biomechanically correct swimming stroke is very technique-driven. It consists of combining arm and leg movement, body position and breathing to propel through the water without stressing the shoulders or other joints. Unless you swam competitively at a high level without injury, you could probably use stroke improvement. So, start the summer off right, follow my advice and fix that shoulder pain once and for all! The time and effort is well worth it to keep you in the pool for the rest of your life!

Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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Nutrition and Recreational Athletes: When “Healthy” Goes too Far “As a recreational athlete, I know that nutrition is important for optimal performance. That’s why I only eat healthy, clean, organic food and avoid sugar, saturated fat, most carbohydrates, and processed foods. I lost a bunch of weight at first and felt great, but now my weight has plateaued, I feel fatigued all the time and I wasn’t able to finish my last race. Could it be something I’m eating or not eating? I feel bad about myself when I eat something that’s ‘not healthy’ for me but I’m not sure what to eat anymore.” Eating well and regular exercise often go handin-hand; and rightly so, as these are well-known hallmarks for a healthy life. Many recreational athletes seek nutrition advice to improve performance or just lose a few pounds. They’re motivated to change and have a genuine desire to learn how to eat well. Many times, there are just a few tweaks we need to make with food and eating that will help them achieve their health and performance goals. However, healthy eating that includes elimination of too many foods or food groups, or when the individual becomes “fixated” on eating right, pure, or clean, can lead to a form of dysfunctional eating called orthorexia nervosa. In our wellness-focused culture that normalizes the quest for healthy eating and thinness, the prevalence of orthorexia is increasing, especially in athletic populations of all ages and abilities. Orthorexia nervosa is not officially defined as an eating disorder, but is like other eating disorders in that the obsession with eating “pure” and “healthy” is often used to manage underlying emotional issues and may disrupt everyday activities. How Can Eating Healthy Be a Problem? Athletes often possess the drive and will power to push themselves to new limits, to be the best, or win at all costs. Therefore, it makes sense that an athlete will strive to do their best with fueling their body – and there’s nothing wrong with that! It’s when an individual’s intention behind food and eating gets taken to an extreme, and otherwise healthy eating becomes an unhealthy obsession. Rigid eating, restrictive food choices, fasting, and increased exercise may result in the athlete suffering physical and psychological effects that undermine performance and overall health. For example, as illustrated in the introductory quote, this individual’s fatigue may be from lack of calories, nutrient deficiencies and even 20

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hormonal or sleep disturbances related to these deficiencies. Inadequate intake can result in the athlete not having enough energy available for other body functions, such as the immune system and bone health. Psychological effects often include irritability, low self-esteem, or mood problems; social isolation (i.e. to avoid eating at restaurants or social events); guilt and shame related to food choices; and, increased time spent thinking about food and planning the “right” thing to eat. For those who may be concerned whether their healthy eating has gone too far, The National Eating Disorders Association (www. nationaleatingdisorders.org) recommends that an individual consider the following questions. The more questions you respond “yes” to, the more likely you may want to seek counsel for restoring a healthy relationship with food. Do you wish that occasionally you could just eat and not worry about food quality? Do you ever wish you could spend less time on food and more time living and loving? Does it seem beyond your ability to eat a meal prepared with love by someone else – one single meal – and not try to control what is served? Are you constantly looking for ways foods are unhealthy for you? Do love, joy, play and creativity take a back seat to following the perfect diet? Do you feel guilt or self-loathing when you stray from your diet? Do you feel in control when you stick to the “correct” diet? Have you put yourself on a nutritional pedestal and wonder how others can possibly eat the foods they eat? What You Can Do If Healthy Eating Has Gone Too Far? Eating well and following a healthy diet does not

mean you have an eating disorder or orthorexia. Eating problems can develop when an individual is using food to manage underlying issues, such as a compulsion for control, fear of illness or poor health, low self-esteem, desire to be thin or other identity concerns. The focus on food and eating becomes a distraction from dealing with these more distressing issues and often help the individual feel “safe” or in control – when life feels out of control. If this is the case, it’s important for the individual to become more flexible with their food and eating and develop a new understanding of what healthy eating is. Working with a skilled practitioner, such as a Registered Dietitian or Licensed Psychologist who specializes in treating eating disorders and sports medicine, may be necessary to help the athlete work through misunderstandings about food and nutrition, while dealing with any underlying emotional issues. Although food and eating well is important for a recreational athlete, it’s important to remember that it is one small part of life and overall health also includes mental and social well-being.

Val is a Registered Dietitian and Board Certified as a Specialist in Sports Dietetics specializing in nutrition for performance, wellness, weight management and disordered eating. She is the founder of EnlightenU Nutrition Consulting (www.enlightenUnutrition.com) and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness.

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