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NOV/DEC 2014

Q&A with Olympic Triathlete and World Champion

HOLIDAY GIFT GUIDE RACE & EVENT CALENDAR OFF-SEASON TRAINING WINTER HYDRATION FAT BIKES, BIG FUN

Gwen Jorgensen

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• Valentine’s Day TC 5K

• Valentine’s Day TC 5K

• Valentine’s Day TC 5K

• 100% Irish for a Day TC 5K

• 100% Irish for a Day TC 5K

• 100% Irish for a Day TC 10 Mile

• TC 5K

• Red, White & Boom!

• Red, White & Boom!

TC Half Marathon and Relay • Medtronic TC 10 Mile

• TC 10K

• TC 10K

• TC 5K

• TC 5K

• Medtronic TC 10 Mile

• Medtronic Twin Cities Marathon

TC Half Marathon and Relay • Medtronic Twin Cities Marathon


MIDWEST EVENTS www.midwestevents.com

////////////////////////////////////////////////////////////////////////////////////////////////////////////////// PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com

contents 04 Race Calendar 06 Gwen Jorgenson 08 Holiday Gift Guide 10 Scene in Motion 12 Winter Hydration 13 An Athlete’s Guide to Holiday Eating 15 3 Phases of the Off-Season 16 Fat Bikes, Big Fun 20 Race Spotlight

Congratulations to Cyndi Mikolai, the Winner of a Run for the Apples race entry! Check out www.midwestevents.com for our monthly race entry contests and your chance to win an entry to Birkie Tour or the Birkie Tour Seeley Hills Classic Combo!

cover photo by Jenn Barnett

EDITOR Jenn Barnett jenn@midwestevents.com

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Editorial and Photography Submissions jenn@midwestevents.com

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////////////////////////////////////////////////////////////////////////////////////////////////////////////////// Contributing Writers Kris Swarthout Dr. Marie-Christine Leisz Andy Tetmeyer Val Schonberg

////////////////////////////////////////////////////////////////////////////////////////////////////////////////// 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 author’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.

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RACE CALENDAR

sponsored by

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

RUNNING AND WALKING

RUNNING AND WALKING

Date

Events

Location

12/13

Frigid Hawaiian 5K & Kids Fun Runs

Galesville, WI

11/1

SW Minnesota Jingle Bell Run/Walk

Marshall, MN

12/13

Northfield Jingle Bell Run

Northfield, MN

11/1

Bergkonig, 1k, 5k, 10k

Delafield, WI

12/13

Snowflake Shuffle 5K

St. Joseph, MN

11/1

Fall Back Blast

Eau Claire, WI

12/14

JCC Dreidel Dash

St. Paul, MN

11/1

Tiger Trail 5K and 5K Run/Walk

Minneapolis, MN

12/15

Joyful 5K

St. Paul, MN

11/2

Kowalski’s Strive 10 Miler

White Bear Lake, MN

12/31

Hopeful 5K

St. Paul, MN

11/2

Sandy’s Donut Run

W Fargo, ND

1/1

Resolution Solution 5K

White Bear Lake, MN

11/2

Chocoholic Frolic

St. Paul, MN

1/1

Lifetime Commitment Day 5K

Minneapolis, MN

11/2

Election Day 5K

St. Paul, MN

1/1

Lifetime Commitment Day 5K

Lakeville, MN

11/2

Lifetime Indoor Triathlon

Plymouth, MN

1/1

Lifetime Commitment Day 5K

Chanhassen, MN

11/2

NMTC Fall Trail Series Hartly 9.34K

Duluth, MN

1/1

Lifetime Commitment Day 5K

Crosstown, MN

11/7

tBunk Endurance Challenge, 100m, 150m, 200m

La Grange, WI

1/1

Lifetime Commitment Day 5K

Savage, MN

11/8

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

1/1

Lifetime Commitment Day 5K

Woodbury, MN

11/8

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

1/1

Lifetime Commitment Day 5K

Coon Rapids, MN

11/8

Chick-uamegon Women’s 5K 10K

Ashland, WI

1/1

Lifetime Commitment Day 5K

St Louis Park, MN

11/8

R U Chicken Trail Run & Relay

Arcadia, WI

1/1

Lifetime Commitment Day 5K

Fridley, MN

11/8

IceBox 480

River Falls, WI

1/1

Lifetime Commitment Day 5K

West Des Moines, IA

11/8

Gamehaven Cross Country Run 5m

Rochester, MN

1/17

Freeze Yer Gizzard Blizzard Run 5k, 10k

International Falls, MN

11/8

Prairie and Woods Trail Run 5K

Bristol, WI

11/9

Veteran’s Day 5K

St. Paul, MN

11/1

Star Cross

St. Louis Park, MN

11/9

Madison Full and Half Marathon

Madison, WI

11/1 and 2

Spooky Cross

Altoona, IA

11/9

Athleta Unleash the She

Blaine, MN

11/8

Chick-uamegon Women’s 20 Mile Bicycle Race

Ashland, WI

11/9

Rivet Run #2 5K

Superior, WI

11/8

Devils Cross 2k14

Bettendorf, IA

11/15

Girls on the Run 5K

Minneapolis, MN

11/8 and 9

VeloCX

Blaine, MN

11/15

Dirty Duel 5K

Grand Rapids, MI

11/14 to16

Jingle Cross

Iowa City, IA

11/22

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

11/22 to 23 MN State Cyclocross Championships

Crystal, MN

11/22

Jingle Bell Run/Walk for Arthritis

St. Paul, MN

11/29

Cross for Tots

Richfield, MN

11/22

Clear Water Turkey Trot 1m, 5k, 10k

Lake Geneva, WI

11/29

Frosty Cross

Le Mars, IA

11/22

Living History Farms Off-Road Race 7m

Urbandale, IA

11/29

Pie Burner Pedal

Hibbing, MN

11/23

Highland Park Turkey Trot 5K

St. Paul, MN

12/6

Frozen Frolic Mountain Bike Series

Champlin, MN

11/27

Beast 2 Feast 5K

Minneapolis, Mn

12/6

Superfat Crit

Minneapolis, MN

11/27

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

12/13

Frozen Frolic Winter Mtn. Bike Series

Savage, MN

11/27

Drumstick Dash

Minneapolis, MN

12/20

The Solstice Chase

St. Croix Falls, WI

11/27

Fast Before the Feast 10K/5K, Fun Run

White Bear Lake, MN

1/10

Frozen Frolic Winter Mtn. Bike Series

Champlin, MN

11/27

Lifetime Turkey Day Run

Minneapolis, MN

1/17

Penn Cycle Get Phat with Pat Race #1

Bloomington, MN

11/27

Gobble Gallop

Duluth, MN

1/24

Penn Cycle Get Phat with Pat Race #2

Bloomington, MN

11/27

IRIS Turkey Trot 5 & 10K

Faribault, MN

1/24

Frozen Frolic Winter Mtn. Bike Series

Champlin, MN

11/27

Gobble Gait

Hastings, MN

1/25

B-B-BRRR Winter Classic

Fargo, ND

11/27

Giving Thanks 5K

St. Paul, MN

1/25

Powder Keg Fat Tire Race

Eau Claire, WI

11/27

Gobbler’s Gallop

Ellsworth, WI

1/25

B-B-BRRR Winter Classic

Fargo, ND

11/27

Turkey Trot St. Paul 10K, 5K

St. Paul, MN

2/1

Penn Cycle Fat Tire Loppet

Minneapolis, MN

11/27

Tonka Turkey Trot

Minnetonka, MN

2/7

Cuyuna Lakes Whiteout

Crosby, MN

11/27

Huffin for Stuffin 5K & 10K

Fargo, ND

2/7

Frozen Frolic Winter Mtn. Bike Series

Champlin, MN

11/27

Wild Turkey Wattle

Elk River, MN

2/14

Fatbike Frozen 40

Champlin, MN

11/27

Chequamegon Area Turkey Trot

Washburn, WI

2/28

Frozen Frolic Winter Mtn. Bike Series

Savage, MN

11/27

Turkey Day Trail Trot

Battle Creek, St. Paul, MN

3/7

Fat Bike Birkie

Hayward, WI

11/29

Moustache Run

Minneapolis, MN

3/21

Giants Ridge Fat Bike Race

Biwabik, MN

12/6

Jingle Bell Run/Walk for Arthritis

Duluth, MN

12/6

Jingle Bell Run/Walk for Arthritis

Fargo, ND

12/6

Reindeer Run

Minneapolis, MN

12/6

Milwaukee Santa Hustle 5K

Milwaukee, WI

12/13

Jingle Bear Run

White Bear Lake, MN

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CYCLING AND CYCLOCROSS

EVENTS 11/15

XC Ski Swap - Otten Bros Garden Center

Long Lake, MN

11/21 to 23 Midwest Mountaineering Fall Outdoor Adventure Expo Minneapolis, MN 12/13 to 14 Women’s XC Ski Clinic on the Riverbrook

Cable, WI


You’re looking good, Minnesota. The Life Time Tri Minnesota Series features Minnesota’s most beautiful triathlons, from the bluffs of Winona, lakes of Minneapolis and the prairie of Maple Grove. These three premier events, Trinona, Minneapolis and Maple Grove are right here in your backyard and are perfect for both the experienced triathlete and beginner alike.

Register for the series and receive the lowest price, signature gear ($100+ value), custom series awards and much more!

Kickoff the Northwoods triathlon season in style with this perfect spring race. June 7, 2015

Keep the party going with the triathlon that’s great for any skill level. July 11, 2015

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©2014 LIFE TIME FITNESS, INC. All rights reserved. EVMG4995

Our season-ending event takes full advantage of the charming landscape. August 22, 2015


Gwen Jorgensen

photos by Jenn Barnett

Say the name Gwen Jorgensen and it congers up all kinds of images. If you’re an athlete, you think of her dominating run speed, as a spectator you think about her tall slender figure working its way through the pack until it is in the front. As a fan you can’t help but think how much faster can she get? Jorgensen is a product of the USA Triathlon Collegiate Recruitment Program, headed up by another Olympian and great American, Athlete Barb Lindquist. Jorgensen ended the 2014 season on top, hoisting the gold trophy of the ITU (International Triathlon Union) as the World Champion. Along the way she has racked up eight career ITU wins, the most ever by a woman and in 2014 she won four straight ITU races, more than any athlete, male or female in history. After all this she continues to remain a humble and giving Midwestern girl. She and her new husband still winter in Saint Paul every year and our own staff writer Coach Kris Swarthout caught up with her (not running) and spent a little time getting to know her better. You are coming off one of the most successful triathlon years ever. On top of that you have had some major changes happen in your life. If you had to create your own highlight reel for 2014, what would be your top 5 events and why? Gwen: 1) Patrick and I got married. I can’t wait to spend the rest of my life with him. 2) My Chicago WTS(World Triathlon Series) win. It was an important race for me because it was close to home. 3) WTS Edmonton Grand Final/World Championship because it was a long term goal to do well at this race. 4) WTS Yokohama because it was my first win of the season and helped me believe I did belong on the circuit. 5) Winning my first French Grand Prix because my French team, Tri Val De Gray really supports me and I wanted to give back to them. The Wollongong Wizards are arguably the strongest group of athletes in the world. What is it about Coach Jamie Turner that drew you to him initially and what is it that you see that makes him different from other coaches at his level? Gwen: Jamie has an open door policy. In 2012 he let me join some of his training sessions and I loved how he individualized the workouts, yet everyone was training together. The Wollongong Wizards are competitors, but the daily atmosphere would not indicate that. Everyone is happy for others when they succeed. I like Jamie’s approach with a daily performance environment and the way he is able to push an athlete when needed, and also encourage when needed. Your husband Pat left a professional level cycling contract to be with and support you full time. How has that impacted your training and racing? Gwen: Patrick is the number one reason I am successful. Without Patrick I would not have moved abroad for 8-9 months of the year to train in a daily performance environment with Jamie Turner and the Wizards. Patrick allows me to be successful. He not only gives me the moral support I need, but also does everything to help me recover and race/train to my potential by doing the cleaning, cooking, shopping, etc. You have a well-known fondness for “coffee rides”. Where is the best cup of joe in the world found and why? Gwen: Although I don’t drink much coffee (I much prefer Red Bull), I do enjoy going to Diggies in Wollongong, Australia. It is a café right on the beach and is beautiful. Have you received any negative treatment from other athletes based on your rapid rise to success and if so how do you handle it? Gwen: I love triathlon because of how supportive everyone is. It is amazing and really encourages me to give back as well. 06

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You have put $5,000 of your own money into a scholarship fund for developing athletes and coaches. In a sport that has some of the lowest prize purses in professional sports, some might consider that crazy. Why is giving back so important to you? Gwen: Since day one in triathlon, I have had overwhelming support from others. It is inspiring and this is a small way for me to give back after receiving so much for the past few years. I also didn’t start triathlon until 2010, and Patrick and I want to see USAT grow; we thought if we help get more U19 athletes involved in the sport, it may help develop the sport to a global powerhouse. Which athletes do you consider your biggest threats when you step on the pontoon and why? Gwen: I consider myself my biggest opponent. I can’t control what others do in a race; I can only control my own racing and as long as I am mentally focused, I know I can do my best and there is nothing else I can ask of myself. What are your goals for 2015 and beyond? Gwen: I want to qualify for the Olympics in 2015, and then win gold in Rio in 2016. I had a great year in 2014, when I was able to use my run strength to execute. I know this won’t always be the case and I still need to improve the front end (swim/bike) of my triathlon. Every year in ITU racing there are different tactics and I know next year will be a lot more difficult! We are now entering the Olympic cycle.

2014 RACE SCHEDULE AND RESULTS 1st - ITU World Cup - Mooloolaba, Australia (15 March) 12th - ITU WTS - Auckland, NZ (6 April) 3rd - ITU WTS - Cape Town, South Africa (26 April) 1st - ITU WTS - Yokohama, Japan (17 May) 1st - ITU WTS - London, UK (31 May) 1st - ITU WTS - Chicago, USA (28 June) 1st - ITU WTS - Hamburg, Germany (12 July) 1st - British Sprint Champs - Liverpool, UK (10 August) 1st - ITU WTS Grand Final - Edmonton, Canada (1 September)


Holiday Gift

Withings Activite

Guide

Sportiiii

4iiii.com/product/sportiiii/ The performance feedback you need without distracting from your activity. Color LEDs and voice prompts guide you to personal targets preset with the 4iiii app for heart rate, speed, cadence and power.* Now you can focus on your goals; from a personal best to a podium position. Stay in the zone and stay safe, with your eyes on the road ahead.

VIEWSPORT

http://www.viewsport.us/ Get out and sweat to reveal your motivation with sweat activated technology. These cool shirts by ViewSPORT® are meant to get gross and sweaty, as they reveal a secret, usually inspirational message when they get wet.

Xbox Fitness

www.xbox.com/en-US/xbox-one/games/xbox-fitness Work out smarter with famous trainers Introducing the future of fitness. Experience the world’s best workouts with instant, personalized feedback, right in your home on Xbox Fitness. Train with Jillian Michaels, Tracy Anderson, P90X, Insanity and more. Optimize every workout with immediate feedback on your form, power and heart rate with the all new Kinect, featuring Muscle Mapping, Power Gauge, and Pulse. Plus, feed your motivation with social challenges. 08

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www.withings.com/us/ Withings introduces Activité, the perfect blend between Swiss Made analog timepieces and innovative activity trackers. Withing Activité is a sophisticated tracker and advanced accelerometer. A discrete built-in digital system initiatively detects every move when you walk, run or swim and calculates your daily activities, distance covered and calories burned.

Mio LINK

http://www.mioglobal.com/Default.aspx Ditch the Chest Strap & Get EKG Accurate Heart Rate EKG-accurate heart rate data at performance speeds No uncomfortable chest strap, so you can train with heart in comfort Customize your workout with up to 5 user-settable heart rate zones Connect to your favorite fitness apps, GPS watches & bike computers with Bluetooth Smart (4.0) and ANT+


Umoro One

www.umoro.com/ Umoro One, a premium designed shaker bottle that is 100% leak proof and designed not to impede water flow to the mouthpiece. Dispense your supplement with the push of a button, it’s that easy.

Transition & Seat Wrap

www.orangemud.com The Transition & Seat Wrap is the answer to parking lot and trail head gear changes as well as keeping that clean seat of yours...well, clean! The wrap was designed with the simple goal of not having your towel fall off while changing from regular clothes to run/bike/surf/etc . gear. It stays around your waist securely via a built in belt clip. The second feature of the towel is the zip on hoodie, which you slip over your seat back in your car so when you sit down, the wrap does not slide off your seat.

Hyper SpeedFeed Box

nathansports.com/gear/tri-series Kona-tested and proven with Olympian and professional triathlete Andy Potts, this lightweight and aerodynamic nutrition box is the pro-level feeding companion for any race or training distance.

Neptune

finisinc.com Neptune is a waterproof MP3 player that provides the highest quality sound in the water without the use of ear buds. Neptune uses revolutionary Bone Conduction audio transmission to transmit crystal clear audio through the cheekbone directly into the inner ear. With 4GB of storage, aquatic athletes can listen to music, audio books, podcasts and more, all with incredible sound. The included charging cable also allows for quick song upload to the device. The 3-piece design has 2 side speakers and a high contrast OLED screen that sits comfortably on the back of the head. The screen shows the song, artist and play status for each use. Neptune attaches securely to goggle straps and rests on the

Big Deal

www.hedcycling.com/bigdeal/ Big Deal is 445 grams of pure fat-bike joy. This one-piece, full-carbon constructed rim will change the way you ride. Big Deal utilizes a ribbed, single-wall design to maximize stiffness and minimize rotational weight‌all on a tubeless ready platform. Expect your fat bike to lose between 1.5 and 2 lbs per wheel! The 85mm rim does not require tire levers to get tires on or off.


scene in motion Chequamegon Fat Tire Festival; Chequamegon Fat Tire Festival

TC Marathon; CT Ryan Photography courtesy of Twin Cities In Motion Women run the cities; Steve Niewald.

Chequamegon Fat Tire Festival; Chequamegon Fat Tire Festival

Mankato Marathon; Kathryn Reeder

TC Marathon; Wayne Kryduba courtesty of Twin Cities in Motion Cloquet River Run; Leigh Deppa

Birkie Trail Run; Kelly Randolph

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Birkie Trail Run; Kelly Randolph TC Marathon; Wayne Kryduba courtesty of Twin Cities in Motion

Mankato Marathon; Kathryn Reeder Unleash the SHE; Final Stretch

Cloquet River Run; Dana Saunders

Anoka Grey Ghost; Terry Thompson


Winter Hydration Optimization Dr. Marie-Christine Leisz

Endurance athletes, runners, cyclists, Nordic skiers, need adequate hydration to train and perform at the highest level. If you are dehydrated, you have less blood volume. Less blood volume means cardiac output - or the amount of blood the heart pumps out with each beat - is reduced. This means oxygen in the blood, is delivered less efficiently to the exercising muscles and your ability to run, ski or cycle efficiently is impeded. Exercise performance is impaired by losing as little as 2% of your body weight through dehydration. Dehydration is common in the summer but can also happen in the winter. This is because the colder the air, the less humidity it can contain. We lose more fluid as vapor in the air we exhale. We might sweat more too because we are wearing heavier clothes and our sweat evaporates at a higher rate in dry air. One interesting phenomenon not well known is that we can dehydrate with less awareness in the winter, as we may not feel as thirsty as we do in the summer.

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Dr. Robert Kenefick, an associate Professor of Kinesiology at University of New Hampshire, has studied sports hydration extensively. He found that dehydration can easily occur while working out in the winter, especially if you train outside for hours Nordic skiing. He says winter dehydration can go undetected because physiological changes in fluid metabolism caused by exposure to the cold, actually suppress the sensation of thirst. Kenefick explains in an article published in Medicine and Science in Sports and Exercise, that fluid balance relies on the stimulation of thirst caused by the loss of salt and water through sweat evaporation and urination. When we get dry, the brain secretes fluid- regulating hormones that make us want to drink and tells our kidneys to conserve more water, slowing urine production. This system is altered with exposure to the cold. When the body becomes chilled, blood is shunted from the limbs to the core of the body to preserve warmth. This shift causes increased fluid volume in the core of the body but decreased fluid volume over all. Kenefick says because the core fluid volume is increased, the overall decrease goes undetected by the brain and there is decreased, instead of increased secretion of the fluid- regulating hormone. The sensation of thirst can be diminished up to 40% and the kidneys conserve less water. We can dehydrate before we know it! So, the answer to preventing winter dehydration is to drink before, during and after working out. Weigh yourself before and after a long, outdoor work out and replace weight lost with fluid. A pint of water weighs one pound.

That said, hydrating while training outdoors in the winter is not as easy as it is in the summer. No outdoor drinking fountains function in the winter so we have to carry fluid while we train. One of the biggest problems ensuring adequate winter hydration is how do you keep fluid from freezing?! Here are some tips from the Nordic skiers! •Warm the liquid before you start exercising. •Carry a sports drink. These drinks contain sodium and other electrolytes and will stay in a liquid state longer than water. •Use an insulated water bottle. • Stow your water bottle upside down. This keep the fluid at the top from freezing first. •Put your bottle belt under your jacket to keep it warm longer. •Use chemical heat hand warmers around the bottle in combination with an insulating sleeve or wool sock. Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: http://www.allinahealth.org/ahs/ski.nsf/ page/running_endurance http://www.allinahealth.org/ ahs/ski.nsf/page/Run_smart


An Athlete’s Guide to Holiday Eating Val Schonberg MS, RD, CSSD, LD

The year-end holidays are upon us…you know that time of year that starts with the leftover Halloween candy and culminates with New Year’s resolutions. Unfortunately, for many athletes, joyful times celebrating with family and friends can be disrupted because of trying to navigate tantalizing foods and fear of inevitable weight gain. So, how does the recreational or competitive athlete manage this blissful time of year? For many individuals, they may “white knuckle it” by restricting forbidden foods leading to feelings of deprivation, cravings, overeating, guilt, and more overeating. Or, they abandon all inhibitions and “just give in” to the endless parade of holiday delicacies, parties and buffets. In either case, athletes arrive into the New Year with feelings of remorse and unwanted weight gain. This year, use the following tips to guide you successfully into 2015, lean and healthy while enjoying your holiday traditions and feasts. Manage your hunger Keep hunger and cravings in check by eating meals and snacks about every 3-5 hours, planning ahead to include a balance of protein, carbohydrate and fat at each meal. Snacks that include protein (deli meat, Greek yogurt, cheese, roasted chick peas, etc.) or healthy fats (nuts, seeds, hummus or avocado) paired with fiber-rich fruit and vegetables will help you feel full longer so you are not overly hungry at the next meal ~ or when tempted by sweet carb-laden goodness. Use Moderate Restraint Holiday events and special occasions are laced with childhood memories of beloved foods and family recipes – which consequently show up on many “do not eat” lists. The reality is that deprivation often backfires. Instead, use a little moderate restraint while including the foods you want in your meal planning. For example, instead of loading up on all the turkey and trimmings, save a portion for another meal. Another idea is to include a couple holiday cookies in with your lunch or as a recovery snack along with a glass of milk. Planning ahead, eating mindfully and savoring these treats can help maintain caloric balance when they are part of meeting your overall energy needs, rather than in excess of your usual intake. Set yourself up for success Eating less all day to “save up” for a holiday gathering is not helpful. Skipping meals/snacks usually affects productivity, causes poor concentration, more difficulty with problem solving, and increased fatigue. Being overly hungry can also lead to increased cravings for a quick energy source, such as those sugary foods readily available everywhere you go. It can also lead to overeating at the next meal or snack, such as at the holiday party or gathering. Take a Plate Many individuals often graze or “pick” at the foods at a holiday parties. Learn to indulge intelligently at the buffet or appetizer spread by first scanning the buffet table to figure out which foods will be most satisfying for you. Make a small plate balanced with some protein options, along with some vegetables or fruit, some whole grains, and a dessert. This will help you be aware of portions and more conscious of how much you’re eating. Location, Location, Location When you realize you are not hungry, step away from the food. Try to sit or stand away from the food table and near supportive people to decrease the urge to mindlessly eat. Take time to enjoy the folks you are celebrating the season with - participate in conversation, listen to stories, learn something new about a friend or relative. Drink water This is often the most common mistake people make. On average, women and men need 2.7 and 3.4 liters of water per day, respectively. Some athletes may need more than this, depending on intensity of the activity and sweat rates. Also, especially when hosting a party, be mindful that the hustle and bustle preparing for the event may lead to decreased fluid intake. Thirst is often mistaken for hunger and can lead to overeating. Try to drink small amounts of water frequently throughout the day – and at your holiday party – with added limes, lemons, or cucumbers for extra flavor. An added benefit for some can be decreased headaches by avoiding dehydration. Move your body! The holiday season is often a time of reduced training for many athletes. Try to stay on track with your exercise or training schedule during the holidays. It’s also a good time to include less frenzied activity such as a yoga class or a peaceful leisure walk under the stars. To include the family (and unplug), consider walking together after a holiday meal; ice skating at a local park; or going to a museum instead of sitting around. Most important, take time to have fun and enjoy precious time with family and friends.

Val is a Registered Dietitian with a Master’s Degree in Nutrition Science specializing in nutrition for performance, wellness, weight management and disordered eating. Val is Board Certified as a Specialist in Sports Dietetics and offers personal counseling to casual exercisers and competitive athletes in her private practice at EnlightenU Nutrition Consulting in Lakeville, MN. For more information, visit www.enlightenUnutrition.com

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SombreroBeachRun.com

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O

The Off Season by Kris Swarthout

3 Months, 3 Phases Plan now so you don’t pay later.

For Midwest athletes the off-season normally parallels the weather season and if you go outside you will notice it is getting a lot colder and a bit more white. So what does a good off-season plan look like? A good off-season has three phases, all of which are fairly straight forward yet commonly executed incorrectly. The consequences normally are not immediate and recognizable, but don’t be fooled, they will rear their ugly head at the most inopportune moment later in the season.

The first phase is rest or more precisely, active recovery. As athletes we put our body through a large amount of stress during our competitive season. In order to benefit from those stressors, the body needs to recover to get stronger and faster. A common scientifically based methodology of training is the use of periodization. Much focus is placed on the micro and macro scales of periodization (one week and four week cycles respectively), yet many fail to see the same benefits in the mezzo scale (one year cycle). For the same reasons the body gets stronger and faster with three weeks of progressive volume and intensity followed by one week of lower volume and intensity, the body gets stronger after nine months of progressive volume and intensity followed by three months of lower volume and intensity. Sounds easy right, so why do so many athletes fail to do this and insist on forging on with the same training levels? Most commonly the issue is mental, athletes don’t want to feel like they are getting slower after all the work they did to get strong and fast. The reality is by continuing with no break, the body plateaus in fitness and if pushed hard enough begins to fail, resulting in injury. The second phase is strength training. This sounds easy enough, just go lay under the old bench press bar, do some heavy squats, blast out a few sets of arm curls and wah lah, it’s suns out guns out time. Not so fast Hans and Frans, doing the wrong strength training can lead to un-

wanted muscle mass, which can lead to a lack of flexibility and impact your swim stroke. Doing non-sports specific weight training can make you stronger, but not help you go faster and in a worst case scenario, you could end up injuring yourself in the process. Your best bet is to consult with a certified strength trainer who can advise you on how to progress through a sports specific, nonlinear strength training program. Your exercises should be obviously relevant to your sport, mimicking the movements in your sport and give consideration to speed and agility as well as power and strength. Two good examples of this are explosive squats and lateral box stepping. Explosive squats when done correctly should mimic the down stroke of the bike pedal and match the speed you would expect from pedaling at ninety RPM’s. Lateral box steps, will not only build strength in your legs, but when done correctly should focus on quick and accurate foot speed, which will benefit almost all runners. The final phase is the planning stage. A good season is the result of a good plan. Start by laying out the year week by week on in spreadsheet, then begin to place in your desired races. Label your races by priority of importance A, B and C. Insert the basic periodization formula of three weeks on, one week off so that it best benefits your A races. Program prep, base, speed, endurance and race phases appropriately. Finally, choose weekly focus points and goals. Most coaches will use this basic model to construct the annual plan for an athlete and refer back to it regularly during the season, making changes when needed. This also gives you a thirty thousand foot view of what your year is going to look like athletically.

and in your local multi-sports store. Another good resource is a local coach who can spend the time to review your goals and your dreams in an effort to help you write a plan or review a plan you made on your own. Don’t overlook the obvious, it is sitting right outside and it is telling you to do the right thing by taking the correct steps now so you can have your best season yet.

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

Three phases, over three months, sounds simple right? I think it is, but then again I have been doing this as a profession for ten years and with hundreds of athletes. There is no reason you can’t do this on your own. There are many resources on line, in the library (remember those) www.midwestevents.com

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Fat Bikes, Big Fun Andy Tetmeyer

Fat wheeled bikes have been around in one form or another for at least 17 years, probably even longer. They’re brilliant in the snow and even adequate on ice - certainly better than any other bike. In the past five years they have gotten hugely (get it?) popular. I won’t bore you with a history lesson, but in short there are more fat bikes around because they are vastly improved since the first production bikes hit the market 10 or so years ago. Most fat bikes ride pretty much like normal bikes now, and just like the road, tri, or mountain bike market there is a big range of price and spec to be had. And just like other bikes, I don’t advise picking one up at Target or Walmart. Three hundred dollars will get you a sweet drying rack for your garage. To get started without too much pain, check around for used bikes. There are often fatties listed on Craigslist and similar venues. Do keep in mind that fat bikes have been evolving rapidly. Don’t get a used one with the intent of upgrading. Modern parts may not fit, and in this case modern is generally anything from 2013 and later with 190 rear spacing and 135 front spacing. Older bikes will be a great intro, but they may ride sluggishly. Even three or four year old bikes are heavier than their modern counterparts and geometry didn’t really get figured out until 2012 or so. That being said, these things are getting so popular that prices for used bikes are pretty static. When you decide to upgrade to a better model, you should be able to offload your first one easily. If you’re going to jump right in, look for a bike that has 12x197 rear spacing and 15x135 or 15x150 front spacing. 150 front will let you add a suspension fork without changing your wheel.

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Ah... wintertime. If you’ve been putting in the grueling hours it takes to get the perfect crease worn into the couch then it is likely that you don’t ski, skate, or swim. I bet you have been holding your breath, thinking “golly, I wish somebody would school me on those strange fat-tire bikes that seem to be everywhere”. Well, exhale and read on. Other choices you’ll have to make are: >>Single front chainring or double? Single is plenty for a lot of riders and in addition to simplicity the improved chainline may allow for larger tires. Larger tires have much greater traction in the snow and a wider range of useable tire pressure. If you’re not trying to win races, a 100mm wide rim and 5 inch tires will get you a bike that is almost impossible to fall off of, and that will do better over poorly groomed trails. 85mm rims and 4 inch tires will be much lighter and faster but at the cost of some traction. They’ll be fine if you are a good mountain biker already.

And, speaking of weight and budget, if you have the means I highly recommend picking up some Hed Big Deal or BFD wheels. I can’t think of any one bike upgrade ever that lets you drop 3 to 4 lbs off your bike in one fell swoop. (full disclosure, I am employed by Steve and Anne Hed). Fat bikes are the funnest thing I have ever ridden, they’re eminently useable all year, and they’re not going to fade away. Try one and find out why. Then sign up for one or more of the many races already scheduled for this winter. Get more in depth info at your local shop, or swing by fat-bike. com for some reading.

>>Tubeless or tubed tire set up? Do tubeless. The decreased weight is more than worth any hassle. >>Overall weight? It is possible to get a reliable bike that weighs 23 lbs, but it will cost you. If you have the budget, do it. Seriously. If not, aim for 28 or so lbs so that you end up on a bike that rides pretty much like a regular bike, except WAY more fun and able to go places you never even considered.

Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.


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Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com Fastjet Masters, Fastjet Competitive Swim, Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com Hudson Area Masters Hudson, WI Bob Young 630-885-8442 ryoung1064@yahoo.com www.hudsonswimteam.org

I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com

North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com


Race Spotlight

Turkey Day Trail Trot November 27, 2014

Jingle Bear 5K & Kids Fun Run December 13, 2014

Get your Jingle On! Jingle your way along White Bear Lake for this festive 5K. Santa hats and jingle bells for all the runners. After the race join the party at the Keep-Zimmer VFW Post 1782 for awards, door prizes and their breakfast buffet and Bloody Mary Bar. Bring a donation for the White Bear Food Shelf and stop by downtown White Bear Lake for a free sleigh ride and a picture with Santa. Register at Midwestevents.com www.jinglebearrun.com

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10K, 5K, Team Run, 1K Kids Fun Run Presented by Endurance United

Thanksgiving is about fall leaves, the changing of the seasons, and family. There is no better way to bring all these elements together than by starting Thanksgiving Day with great people doing a local trail run, over the hills and through the woods of Battle Creek Park in St. Paul, MN! It’s Thanksgiving, DO NOT run the roads, you did that all year. Run the Turkey Day Trail Trot. Gobble Gobble! http://www.enduranceunited.org/trailtrot


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Midwest Events Nov/Dec 2014  
Midwest Events Nov/Dec 2014  
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