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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2015

Race & Event Calendar Remembering Steve HED Race Photos PR in 2015

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Winter Activities to try this year

Strength Training for Triathletes www.midwestevents.com

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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

contents

04 Race and Event Calendar 08 Healthy AND Fit for the New Year 09 Strength Training for Triathletes 10 Scene in Motion 14 5 Winter Activities to try this year 16 Fueling for Strength

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

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. 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.

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18 Run a PR in 2015 20 Remembering Steve Hed

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On the cover: Solstice Chase; Jenn Barnett Photos This page: Solstice Chase; Terry Thompson

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Congratulations to Marjie Carr-Oxley the Winner of a race entry into the Birkie Tour or the Birkie Tour Seeley Hills Classic Combo!! Check out www.midwestevents.com for our monthly race entry contests. Janurary’s contest is an entry into the Med City Marathon.


RACE CALENDAR

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

SNOWSHOE

XC SKI

Date

Events

Location

Type

Date

Events

Location

Type

1/3

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/10

Dammen Nordic Ski Race 8K classical 13K freestyle

Austin, MN

XC Skiing

1/3

Snowshoe Scurry Race 1, 5K,10K, Dog Jog

Mount Horeb, WI

Snowshoe

1/10

Sisu Ski Fest 42K, 21K

Ironwood, MI

XC Skiing

1/4

Moose Tracks

Minocqua, WI

Snowshoe

1/11

Nordic Spirit

Duluth, MN

XC Skiing

1/4

Lumikenka Trail Race 2

Duluth, MN

Snowshoe

1/11

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/7

Fat Wednesday Bike & Snowshoe Races

Shoreview, MN

Snowshoe

1/17

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

1/10

Jack’s Snowshoe Jaunt & Snowshoe Fun Run

Spooner, WI

Snowshoe

1/17

Seeley Hills Classic

Seeley, WI

XC Skiing

1/10

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

1/18

Birkie Tour

Hayward, WI

XC Skiing

1/10

Snowshoe Scurry Race 2, 5K,10K, Dog Jog

Cross Plains, WI

Snowshoe

1/18

Boulder Lake Race 10.3 & 31 K

Duluth, MN

XC Skiing

1/10

Sisu Ski Fest

Ironwood, MI

Snowshoe

1/18

Marine/O’Brien Ski Race

Marine on St Croix, MN XC Skiing

1/11

Lumikenka Trail Race 3

Duluth, MN

Snowshoe

1/18

Wisconsin Winter Trail Assail

Waukesha, WI

XC Skiing

1/17

Yukon Days

White Bear Lake, WI

Snowshoe

1/23

Montebello Niteski

Bemidji, MN

XC Skiing

1/17

Bigfoot Snowshoe Boogie

Traverse City, MI

Snowshoe

1/24

Mora Lantern Loppet

Mora, MN

XC Skiing

1/17

King Boreas Snowshoe Race

St. Paul, MN

Snowshoe

1/24

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/17

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/24

Balsam Vinter Fest

Amery, WI

XC Skiing

1/17

Winterrific Snowshoe Race

Savage, MN

Snowshoe

1/24

Iowa Winter Games (IA & IL residents)

Dubuque, IA

XC Skiing

1/17

Snowshoe Scurry Race 3, 5K,10K, Dog Jog

Mount Horeb, WI

Snowshoe

1/24

Dam Phunski Race

La Farge, WI

XC Skiing

1/18

Boulder Lake Snowshoe Stomp 4 & 8 K

Duluth, MN

Snowshoe

1/24

Baker Shaker

Medina, MN

XC Skiing

1/18

Wisconsin Winter Trail Assail Series 1

Waukesha, Wi

Snowshoe

1/24

Wisonsin Winter Trail Assail

Nashotah, WI

XC Skiing

1/24

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/24-25 Twin Cities Championships Battle Creek Park

St.Paul, MN

XC Skiing

1/24

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/25

Lumberjack Jaunt

Northfield, MN

XC Skiing

1/24

Snowshoe Scurry Race 4, 5K,10K, Dog Jog

Cross Plains, WI

Snowshoe

1/25

Iola Norseman Challenge

Iola, WI

XC Skiing

1/24

Iowa State Championships

Cedar Falls, IA

Snowshoe

1/30-2/1 City of the Lakes Loppet

Minneapolis, MN

XC Skiing

1/24

Wisconsin Winter Trail Assail Series 2

Nsshotah, WI

Snowshoe

1/31

Edgewood Winter Blast

Fargo, ND

XC Skiing

1/25

Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

1/31

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

1/31

The Udder Snowshoe Race

Athens, WI

Snowshoe

1/31

Wolf Tracks Rendezvous Ski Marathon & 1/2 Marathon Minocqua, WI

XC Skiing

1/31

Snowshoe Scurry Race 4, 5K,10K, Dog Jog

Mount Horeb, WI

Snowshoe

2/7

Candlelight Cross Country Ski

Whalen, MN

XC Skiing

2/1

City of Lakes Loppet

Minneapolis, MN

Snowshoe

2/7

Vasaloppet USA

Mora, MN

XC Skiing

2/7

Iola Twilight

Iola WI

Snowshoe

2/7

Big Island and Back

Excelsior, MN

XC Skiing

2/7

Twin Cities Snowshoe Shuffle

New Brighton, MN

Snowshoe

2/7

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

2/7

Treehaven Tromp

Treehaven, WI

Snowshoe

2/8

North End Classic

Cable, WI

XC Skiing

2/7

Driftless Snowshoe Race

Sparta, WI

Snowshoe

2/13

Sawtooth Winter Carnival

Grand Marais, MN

XC Skiing

2/14

Book Across the Bay

Ashland, WI

Snowshoe

2/14

Book Across the Bay

Ashland, WI

XC Skiing

2/14

Prospect Lions Snowshoe Roar

New Berlin, WI

Snowshoe

2/14

Skiers Vs Cyclists TT

Lake Elmo, MN

XC Skiing

2/14

Wisconsin Winter Trail Assail Series Race 3

Nashotah, WI

Snowshoe

2/14

Minnesota Finlandia

Bemidji, MN

XC Skiing

2/14

Conserve School Snowshoe

Land O’ Lakes, WI

Snowshoe

2/14

Theodore Wirth JNQ

Minneapolis, MN

XC Skiing

2/15

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/14

Book Across the Bay

Ashland, WI

XC Skiing

2/15

WinMan Windigo Snowshoe Stomp 5K/10K

Wincheter, WI

Snowshoe

2/14

Snowflake & Inga-Lami Races

Maple Plain, MN

XC Skiing

2/21

Snowshoe YooperBeiner Race/Trou

Ironwood, MI

Snowshoe

2/14

Wisconsin Winter Trail Assail

Nashotah, WI

XC Skiing

2/21

Tahquamenon Falls

Paradise, MI

Snowshoe

2/14

HinderBinder

Forest Springs, WI

XC Skiing

2/22

Stomp the Swamp

Wausau, WI

Snowshoe

2/15

Woodland Loppet

Elk River, MN

XC Skiing

2/27

Dion National Showshoes Championships

Eau Claire, WI

Snowshoe

2/15

Beaver Dam Classic

Mora, MN

XC Skiing

Cable, Hayward WI

XC Skiing

3/1

5K Rivet Run/Walk/Snowshoe

Superior, WI

Snowshoe

2/19-22 American Birkiebeiner

3/7

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

2/28

Squirrel Hill Skiathlon

Minocqua, WI

XC Skiing

3/7

Timm’s Hill Trudge

High Point Village, WI Snowshoe

2/28

Riverview Loppe

Brule, WI

XC Skiing

3/8

Porcupine Mountains

Silver City, MI

Snowshoe

2/28

Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

3/14

Braveheart Midwest Snowshoe Racing Championships Cable, WI

Snowshoe

3/1

Winter Park Bark Skijor Race

Minocqua, WI

XC Skiing

3/27

US Nat’l Snowshoe Championships

Snowshoe

3/7

Pepsi Challenge

Biwabik, MN

XC Skiing

04

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Eau Claire, WI


STAIR CLIMB Date

Events

Location

Type

2/21

Fight for Air Climb

Minneapolis, MN

Stair Climb

2/28

CFF Stair Climb

Minneapolis, MN

Stair Climb

4/18

LLS The Big Climb

Minneapolis, MN

Stair Climb

RUN Date

Events

Location

Type

1/1

Resolution Solution 5K

White Bear Lake, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

1/3

Polar Bear Prediction 5K

Rochester, MN

Run

1/10

Frosty Frolic 5K Run/Walk, 1/2 Mile Kids’ Fun Run

Circle Pines, MN

Run

1/11

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/17

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

1/17

Freeze Yer Gizzard Blizzard Run

International Falls, MN Run

1/17

Arctic Shuffle 5K

Lake Elmo, MN

Run

1/17

5K Polar Challenge

Bemidji, MN

Run

1/24

Securian Winter Run 1/2 Marathon, 10K, 5K

St. Paul, MN

Run

1/24

Amana Freezer 5K

Amana, IA

Run

1/24

Frozen 5K

Spicer, MN

Run

1/25

Lake Minnetonka Flurry Scurry

Excelsior, MN

Run

1/31

Celebration of the Lakes 5K/10K /Kids Run

Center City, MN

Run

2/1

Freeze Your Buns Run

Hamel, MN

Run

2/7

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

2/7

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

2/7

Frozen Goose Race 5&10K

Rochester, MN

Run

2/7

Rosy Cheeks 5K

Story City, IA

Run

2/7

B-rrry Scurry

Clinton, IA

Run

2/8

Red Flannel Run 5M, 3M

Des Moines, IA

Run

2/14

Valentines Day TC 5K

Minneapolis, MN

Run

2/14

Sweetheart Runs 5K, 10K, 10M, Kids Run

Mahtomedi, MN

Run

2/14

Hearts “r” Running 5K

St. Paul, MN

Run

2/14

Cupid’s Undie Run

Minneapolis, MN

Run

2/14

Frozen Feat

Grand Forks, ND

Run

2/15

Freeze Your Caboose Off 4M

St. James, MN

Run

2/21

Freeze Fest

Cedar Rapids, IA

Run

2/21

Half Fast Half Marathon, 6.55 Mile & 5K

Vadnais Hts, MN

Run

2/22

Hypothermic Half Marathon

Eden Prairie, MN

Run

3/1

Zombie Run 5K

Des Moines, IA

Run

3/7

White Bear Winter Frolic

White Bear Lake, MN

Run

3/7

Special Olympics Plunge 5K

Minneapolis, MN

Run

3/7

Florida Keys Sombrero Beach Run

Marathon, FL

Run

3/7

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

3/8

Run on Water

Bayfield, WI

Run

3/14

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

4/18

Hot Chocolate 15/5K

Minneapolis, MN

Run

ULTRA and TRAIL RUN Date

Events

Location

Type

3/1

5K Rivet Run/Walk/Snowshoe

Superior, WI

Trail Run

1/26-28 Arrowhead 135 Mile Winter Ultra Run

International Falls, MN Ultra

3/28

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

4/10

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/11

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

4/11

Hawkeye 50K & 25K

Solon, IA

Ultra

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MULTI SPORT Date

Events

Location

Type

1/31

Beat the Freeze

Hudson, WI

Biathlon

1/4

Life Time Indoor Tri

Various Cities

Triathlon

1/17

INCYDEMAN Indoor Triathlon

Ames, IA

Triathlon

1/25

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/25

Tri Melon Tri

Muscatine, IA

Triathlon

1/28

Tri-U-Mah Indoor Triathlon

UM Minneapolos, Mn

Triathlon

1/28

END-IT - Iceman Triathlon

Grand Forks, ND

Triathon

3/8

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

CYCLING Date

Events

Location

Type

1/4

Fat Chance

Crystal Mtn., MI

Fat Tire

1/7

Fat Wednesday Bike & Snowshoe Races

Shoreview, MN

Fat Tire

1/10

Farmhand Fat Bike Race

Grand Rapids, MI

Fat Tire

1/17

Double Doughnut Derby

Bayfield, WI

Fat Tire

1/18

Wisconsin Winter Trail Assail Series 1

Waukesha, Wi

Fat Tire

1/24

Wisconsin Winter Trail Assail Series 2

Nashotoah, WI

Fat Tire

1/25

Cold Catfish Cup

Woodbury, MN

Fat Tire

1/25

Altoona Winterfrest

Altoona, WI

Fat Tire

1/31

Shelltrack

Manitowoc, WI

Fat Tire

1/31

IronLine Fatbike Race

Iron River, MI

Fat Tire

2/1

Penn Cycle Fat Tire Loppet

Minneapolis, MN

Fat Tire

2/7

Frozen Fat Fondo

Davenport, IA

Fat Tire

2/7

Cuyuna Lakes Whiteout

Crosby, MN

Fat Tire

2/14

Skiers vs Cyclists Skiing TT

Lake Elmo, MN

Fat Tire

2/14

Fatbike Frozen 40

Elm Creek, MN

Fat Tire

2/14

Spear the Fatty

Fond du Lac, WI

Fat Tire

2/14

Wisconsin Winter Trail Assail Series Race 3

Nashotah, WI

Fat Tire

2/21

906 Fatbike Race

Marquette, MI

Fat Tire

3/7

Fat Bike Birkie

Hayward, WI

Fat Tire

2/15

Rocheport Robaix

Rocheport, MO

Gravel Cycling

2/28

Cirrem

Cumming, IA

Gravel Cycling

3/8

Melting Man

Marcellus, MI

Gravel Cycling

3/15

Iowa Spring Classic

Colfax, IA

Gravel Cycling

3/22

Iowa

Cumming, IA

Gravel Cycling

3/28

Barry Roubaix

Hastings, MI

Gravel Cycling

ADVENTURE RACE Date

Events

Location

Type

1/18

Triple D Endurance Race

Dubuque, IA

Adv Race

1/31

ICEMAN MN 5k Obstacle Mud Run

Dayton, MN

Adv Race

3/7

Mt. Ashwabay Winter Dash

Bayfield, WI

Adv Race

06

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Resolve To Be HEALTHY and FIT in 2015! Dr. Marie-Christine Leisz

You’re fit, but are you as healthy as you should be?

What’s the difference between healthy and fit?

This is a departure from my usual New Year’s article where I offer tips about how to avoid sports-related injuries in the upcoming season. I have been thinking a lot about the injured athletes I have seen over the past year and the changes I plan to make in my Sports Physical Medicine and Rehab practice to better care for them. While reflecting over what I noticed, I asked myself this question; the athletes who see me are fit, but are they as healthy as they should be? And, what am I doing to encourage them to achieve optimal health? To illustrate this point, I never cease to be shocked by the sudden cardiac death each year of an experienced runner during one of the major marathons. How can such a thing happen to an athlete who seemed so fit? How did they not know they had health issues that threatened their lives? The second issue that I see with disturbingly increasing frequency is how many endurance athletes do not have or see a primary doctor regularly. So, what is the difference between health and fitness? Shouldn’t the ability to run, cycle or ski long distance lend a certain amount of invincibility and protection where health is concerned? To answer these questions, I looked to the American College of Sports Medicine. This group defines fitness as the ability to perform certain physical tasks well. Health, on the other hand, is defined as the absence of disease both 08

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mentally and physically. Given these definitions, it is easier to understand that the marathoner, who seemed fit, could have a concomitant, undiagnosed heart disease that was life threatening. Last New Year, I recommended 5 ways to remain injury free. This year, I challenge you to add becoming not only fit, but as healthy as possible to your list of resolutions. How do you do it? Easy. If you don’t have one, get a primary doctor! If you do have one, see them each year for a medical examination. This physician acts as the captain of your medical team. Your primary doctor will take a detailed medical and family history and recommend when you should have routine labs, and medical exams. They will determine if your heart rate and blood pressure are within normal limits. You will learn your kidney function, fasting glucose level and what your total cholesterol and “good” vs “bad” lipid profile is. Most will obtain your Vitamin D level. You will know when you need a colonoscopy. If you are a male, you will know when your prostate should be checked. If you are female, you will know the latest recommendations for frequency of self-breast exams, Pap smears and mammograms as recommended for your age group. You will be reminded to wear sunscreen, use your seatbelt and wear a bike helmet. You will be asked about your nutrition and a healthy weight and body mass index will be recommended.

If you have a family history of early cardiac disease, like many of the athletes who collapsed during marathons, or even certain cancers, appropriate preventive screening will be recommended. How is your psychological health? Are you coping with too much stress? Do you think you have depression? Do you get enough sleep? What is your alcohol intake? Because psychological pressures can be as devastating as physical disease and can be easily treated, your primary physician will assist in ensuring these issues are addressed and resolved. So, here’s to achieving the highest level of health and fitness in 2015! Who knows, getting healthier may guarantee you are around to compete in your beloved sports for many New Year’s to come!

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: www.allinahealth.org/ahs/ski.nsf/page/running_endurance www.allinahealth.org/ahs/ski.nsf/page/Run_smart


S

Strength Training for the Triathlete by Kris Swarthout

same case with elite and pro athletes. For most elites and pros their job is to train and race at the sports highest level. These folks have more available time to train and recover so they can most times continue to incorporate a modified functional strength training program throughout their season. Enough about the elites, let’s get back to the age groupers. The reasons I choose these three phases are many, here are some of the leading ones.

compose a strong and functional

Most athletes need a shift in focus away from straight swim/bike/run, so diverting their time and energy towards something new becomes a way to eliminate mental burnout. Athletes

program to maximize your off season to find yourself strong and motivated in early spring

When we last talked we discussed the importance of the “off season”. One of the key elements in maximizing your off season is developing a strong and functional strength training program. There are basically three viewpoints coaches take on this topic. Either you believe that strength training is not needed in multisport training, it should be incorporated only during certain phases of training, or it should be a year round element of an athlete’s training. I personally believe in the second of these three respectively. I want to stress that this is my personal philosophy and if your coach is telling you something different, I am not saying they are wrong. I will lay out the reasoning behind why I believe strength training should only be incorporated during certain phases of the season. The three phases I believe most benefit an athlete to incorporate functional strength training are; down (off season), prep and to a limited extent base phase. Outside of these, most athletes are limited in their training time so development of skill/technique along with increasing aerobic base and speed become the primary goals. This is not necessarily the

So how do you plan and execute a good off season functional strength training plan? First, focus on a solid warm up protocol. I suggest 20-40 minutes of running or cycling. This warm up should be done at an easy aerobic level with a few builds to a strong effort. You are not trying to get your speed work done here; you are simply trying to get your muscles warmed up so as to prevent injury during your strength workout. A good strength session should last 60-90 minutes; no one likes to live in the gym, so keep it simple. Focus on balancing your workout volume between your upper body, lower body and core. Incorporate single leg and single arm exercises so as to build even and balanced strength. When choosing individual exercises, analyze each movement and ask yourself if the movement reflects any aspect of the movements in swim/bike/run. If they don’t, choose something that does. Also beware of “bulking up” since this may lead to a lack of flexibility and could impact your swim stroke or run stride. The bottom line is that functional strength training plays an important part in every athlete’s season, but just as is always the case, there is no blanket one size fits all program that will give you the best results. My suggestion is to talk with a certified coach or strength training expert and have them design a program based on your fitness goals and physical limiters. Start slowly and progress appropriately and you will find yourself strong and motivated in the early spring.

new to triathlon can’t get enough and that is great to see and experience, but as they say, too much of a good thing is not always good for you. If you force yourself to take a break, you are essentially stoking your triathlon fire inside. The goal is that after a couple months of doing something a bit different, you will come back hungry and ready to train hard again. This cycle is essential to avoid mental burnout in all athletes. Triathlon is a very linear sport, meaning we mainly do things in a straight line all the time. This continual linear movement can leave the body weak in certain areas like the hips and ankles. A good functional strength training program should involve movements and exercises that force the body to move side to side as well as forward and back. This non-linear movement will act as a safeguard in case you should step on that pinecone or tree root while you are trail running. Rolling your ankle does not have to put you on the injured reserve list, if you are strong and flexible, you will be more able to be like Taylor Swift and simply “Shake if off”.

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

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scene in motion Chocoholic Fall Frolic; Walker Photography

Sandstone Ice Fest; Hard Water Sports

Jingle Bear Run; Tim Worms Chick-uamegon; Ed Monroe

Chick-uamegon; Ed Monroe

Sandstone Ice Fest; Hard Water Sports

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Jingle Bear Run; Kyle Fulton

Turkey Trail Trot; Todd Bauer


Jingle Bear Run; Jenn Barnett Photos

Jingle Bear Run; Kyle Fulton

Solstice Chase; Jenn Barnett Photos Turkey Trail Trot; Todd Bauer

Lifetime Turkey Day 5K; Lifetime Fitness Sandstone Ice Fest; Hard Water Sports

Solstice Chase; Midwest Events

Solstice Chase; Jenn Barnett Photos

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Fast Before the Feast; Midwest Events

Kowalski’s 10 Miler; Midwest Events Kowalski’s 10 Miler; Midwest Events

Solstice Chase; Jenn Barnett Photos Sandstone Ice Fest; Hard Water Sports

Chocoholic Fall Frolic; Walker Photography Turkey Trail Trot; Todd Bauer

Lifetime Turkey Day 5K; Lifetime Fitness

Lifetime Turkey Day 5K; Lifetime Fitness

Lifetime Turkey Day 5K; Lifetime Fitness

Fast Before the Feast; Midwest Events

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SAVE LIVES TODAY

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Chocoholic Fall Frolic; Walker Photography

Turkey Trail Trot; Todd Bauer

Lifetime Turkey Day 5K; Lifetime Fitness

Solstice Chase; Jenn Barnett Photos

Sandstone Ice Fest; Hard Water Sports

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5

Winter Activities to try this year

Snowshoeing Discover the fun of snowshoeing for recreation and fitness. Enjoy the scenery and quiet of this silent sport. Many state parks have snowshoe rentals so you can try it out first. It is fairly inexpensive in terms of required gear, a great workout and fun! The saying is “If you can walk, you can snowshoe.” There are many snowshoe events to test your skills on also. Check out the Midwest Events event calendar for the various options. Many have kids’ races too, so bring the whole family. Eau Claire, WI will be the site of the U.S. National Snowshoe Championships Feb 27 thru March 1. The Powder Keg 5K Snowshoe Run/Walk would be a perfect event to join after you have gotten hooked on the sport. http://snowshoenationals.com

Cross Country Ski by Candlelight Let this be the season where you get out and experience a winter adventure in a whole new light! If you want to ski with even more light, look for an event close to the full moons, Jan. 5, Feb. 3 and March 5. Many of the events held throughout the winter include additional activities, such as bonfires, toasting marshmallows and much more. Hot chocolate and other refreshments are usually available for purchase and some parks offer ski/snowshoe rentals. Waverly, Iowa has a Rail Trail Candlelight Ski on Feb 7. http://www.traveliowa.com/calendar/?id=1612147 Romance your Valentine on Feb 14 at either Willow River State Park near Hudson, WI or Interstate Park in St. Croix Falls. http://dnr.wi.gov/calendar/events/parks/index.asp?caudience=Candlelight%20 event&numres=100#al1330-170 For a list of Minnesota DNR candlelight events go to: http://www.dnr.state.mn.us/state_parks/candlelight_events.html **IMPORTANT** Events may be canceled or changed at the last minute, due to poor weather or wind conditions on the day of the event. Please check the DNR webpage or call the park for more information.

Snowkiting

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Looking for an adrenaline rush? Tired of long lift lines and short ski runs? Board park getting boring? Give snowkiting a try! Harness the power of the wind to cruise around the lakes or fields, race at high speeds, or nail some freestyle tricks with a kite, no lift ticket required! In the land of 10,000 lakes, adventure is waiting for you right outside your back door. Chances are that if you live anywhere near a lake, you’ve seen the kiters out in every season, zipping across the lake, catching big air...and taking some mighty impressive wipe-outs as well. It’s a lot of fun, and winter is the best time to learn. Technique is critical, stay safe, take lessons, and know your limits. Something to remember, kiting is 90% kite flying skills and 10% board skills, so even if you are a phenom on the snowboard, stick to skis when you’re learning until you’re really proficient at controlling the kite. You’ll learn faster, spend less money on lessons, and will get to riding that board in no time; start with the board and you’ll spend much of your time on your face or your rear. Kiters are a friendly bunch, feel free to stop out and talk to anyone on the lake if you have any questions about the sport, or check out dynamikkiteboarding.com or lakawa.com for info on lessons, launch sites, and gear.


Winter Cycling By Walter Rhein

There is a new trend in cycling that has been sweeping the frozen tundra of places like Wisconsin and Minnesota for the last couple of years. Winter cycling! The problems of winter cycling are obvious. It’s cold for one thing, and for another thing a bicycle just doesn’t travel well through a couple inches of snow. Well, it turns out there are a couple solutions to these problems. A typical Mt. Bike has 2 inch diameter tires, whereas a Snow bike has 4 inch tires. These wide tires draw a lot of attention and are the reason why snow bikes are commonly referred to as “fat bikes.” Over the last couple of years, fat bikes have become prevalent enough that the movement can be referred to as a winter cycling revolution. You’re seeing a lot more fat bikes out there. In the past, December used to be filled with ski races that were used as fundraisers for various organizations. However, in recent years snowfall has been unreliable and for that reason, December events have more or less dried up. Fat Bike races are a great addition because they can be held whether or not the snow comes. There is a lot of momentum growing behind winter riding and racing and if you’re looking to witness a tremendous spectacle, or you already own a fat bike and you want to participate, check out www.fat-bike.com. Spectating is free, come out and join the fat bike party!

Ice Climbing There are plenty of ice climbing opportunities for outdoor enthusiasts this winter. Robinson Quarry Ice Park, Sandstone, MN offers ice climbing routes for all levels. The Minnesota Climbing Association maintains the ice quality and establishes new lines throughout the season. The park is open to the public. In the Twin Cities there are Minnehaha Falls and the cliffs along the river. Head north for other great opportunities at Casket Quarry in Duluth, Gooseberry Falls State Park, Nightfall and Cascade Falls near Grand Marais in Minnesota. In Cedar Falls, Iowa both experienced and first time climbers can try silo ice climbing. They have an experienced staff and their warming house has a full supply of gear. www.siloiceclimbing.com There are many options for classes and indoor climbing also. Check out one of the many venues with indoor climbing walls and classes, often at colleges and community centers. Below are a few businesses that also offer classes and climbing walls: Minnesota: Midwest Mountaineering, Vertical Endeavors, Hard Water Sports Iowa: Climb Iowa, Rock Climbing Gyms in Des Moines, University of Iowa, and Iowa State University North Dakota: There are indoor rock climbing gyms in Dickinson, Fargo, Grand Forks, and Minot.

Check out the Winter Activities Guide on the Minnesota DNR website for many other options to enjoy the winter. www.dnr.state.mn.us/state_parks/winter_guide/index.html www.midwestevents.com

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Fueling for Strength Val Schonberg MS, RD, CSSD, LD

Learn the role of protein, and fuel for strength to get the most from your workout True or False: The larger the amount of dietary protein consumed, the larger the increases in muscle mass. False. To build muscles, you need to focus on strength or resistance exercise that stimulates muscular development. Yes, you need adequate protein on a daily basis, but muscle growth depends more upon effective resistance exercise, than upon eating excessive protein. To learn more about the role of protein and proper fueling for strength, check out these FAQs to ensure you are getting the most from your workouts and achieving your fitness goals. What is the function of protein? A primary function of protein is to build and maintain tissues, but it is also has a key role in the repair of red blood cells, regulation of hormones, muscle contraction, digestion, protection against disease and the carrying of oxygen to tissues. Protein can be found in both plant and animal foods, such as poultry, beef, fish, nuts, eggs, dairy products, beans and legumes. How much protein do I need each day? The Dietary Reference Intake (DRI) for adults is 0.8 gram of protein per kilogram (g/kg where 1 kilogram equals 2.2 pounds) of body weight daily (Institute of Medicine, 2005). Athletes in training need more protein than non-athletes and the amount of protein needed daily varies by strength, endurance and ultra endurance athletes. For example, protein recommendations for endurance athletes are 1.2 to 1.4 g/kg and 1.2 to 1.7 g/kg for strength athletes (ACSM Position Statement, 2009). The trick to eating a balanced sports diet is to eat adequate protein evenly spaced throughout the day – but not too much protein. Excess protein displaces carbohydrates that are needed to fuel the muscles and provide important vitamins, minerals and fiber. Food can easily provide adequate protein to meet the needs of all athletes. In this table, we see how an athlete’s daily protein needs can be met by consuming proteincontaining foods throughout the day along with a balanced diet of complex carbohydrates and healthy fats. 16

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What should I eat before and after my workout? When you fuel and hydrate can be as important as what you choose to eat and drink. In general, the job of carbohydrates is to fuel the muscle for exercise, and protein is responsible for growth and repair of the muscle tissue. Therefore, emphasizing carbohydrate type foods with a small amount of protein before your workout, such as a piece of fruit with some nuts, will provide energy to maximize your workout. A postexercise, protein-containing food (along with some carbohydrates), such as chocolate milk or yogurt and fruit, provides muscles the tools needed for growth and repair. The optimal timing for consumption of protein is suggested to be immediately after exercise, when possible, but no later than 2 to 3 hours after exercise. Consuming 10 to 20 grams of highquality protein after exercise has been found to be most effective.

In general, athletes with a defined nutrient deficiency will benefit from supplementation of the limiting nutrient. Vitamin D, for example, is often deficient in individuals in the northern hemisphere in the winter months, due to the lack of sun exposure and supplementation may be beneficial. Additionally, athletes who restrict their food intake, use severe weight-loss practices, or eliminate one or more food groups from their diet may also be at risk of nutrient deficiencies and would benefit from improving their overall food intake. If you have concerns about the nutritional adequacy of your diet, a registered dietitian experienced in counseling athletes can create a personalized nutrition plan for you. To find a sports dietitian in your area, access “Find a SCAN RD” at www.scandpg.org.

I follow a vegetarian diet. Can I meet my protein needs without eating meat? Absolutely, athletes following a vegetarian diet can adequately meet their protein needs. However, many are not aware of the larger portions of plant proteins that are needed. For example, a runner who needs about 70 to 100 grams of protein per day and is following a vegetarian diet may need to eat more than she thinks. A daily intake that includes a couple egg whites at breakfast, hummus and yogurt at lunch, a Luna bar for a snack, and a quarter cake of tofu for dinner would only meet half of this individual’s daily protein needs. Increasing portions or adding other protein-containing foods into meals and snacks can ensure the vegetarian athlete adequately meets his or her protein needs. What nutritional supplements should I take to build muscle? A balanced diet that includes a wide variety of foods is the best way to fuel your body. When used appropriately, some supplements may be a helpful “addition”, while megadoses of vitamins and minerals are not recommended because of potential toxicity and adverse interactions among nutrients.

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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Run a

PR in 2015

by Ron Byland

Happy New Years and here’s to lots of PR’s in the 2015. I am very honored to be a part of the Midwest Events family and look forward to giving you my thoughts on your training and racing throughout the year. Following are just a few of the topics that I “preach” to my runners to help keep them on track towards meeting their goals. Enjoy, and please feel free to email with any comments/suggestions you might have. Be Consistent: Over the years I’ve seen so many people just “mail” in their training. There is no real focus or purpose to what they do. Whatever schedule you follow, follow it to the best of your ability, don’t pick and choose, and see the schedule through until the end. Do the little things: I read or hear people say that their “PT” recommends this exercise to help get better, or people will say they need to lose a few pounds, or they’re going to think about strength training etc. I do corporate talks quite often and one of my favorite topics is one I call “Doing the little things for big results.” And that is working on your weaknesses. Start lifting weights once a week now, go see a professional for those nagging injuries to start your training at 100%, and start working on your mental fortitude to handle training and racing. Don’t forget to work on your nutrition…eating a better diet, etc. All these little things add up to big PR’s! Patience: Like so many things in life these days, we want it and we want it now…and most of us don’t have the patience to take the time to train properly and not get ahead of themselves. Research has shown that you really are only going to be able to attain a “peak performance” twice a year (approx. 27 weeks). For instance, if you’re looking to PR at Grandma’s in June, now is the time to start getting very consistent with your training. This is where we start to lay the aerobic foundation and getting consistent again with our training. A lot of people will follow the 12-16 week programs out there, but it’s difficult to incorporate aerobic (endurance), hills, tempos, long runs, etc. all at one time without getting hurt or burnt out.

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I like to incorporate lots of hill workouts during our early season training. My team will be doing hill workouts once a week thru February to help prepare the muscles for the stress of the next training phase to come. Then we start a switch to race specific workouts to help them achieve their goals. Just like the pyramids, without a strong foundation the rest of the training cannot happen as smoothly and efficiently and the possibility of injuries goes way up. The benefits of hill workouts are huge: Benefits: •Strengthen quadriceps and other large muscle groups. •Improve form. •Raise the fatigue threshold. •Improve anaerobic fitness. •Build mental toughness and confidence. •Strengthen the back, abdominal and leg muscles Have a great start to your 2015 and I’ll… See you on the roads Coach Ron

Ron Byland is Founder and Coach of Mile to Marathon, and a USATF & RRCA certified coach with over 25 years of coaching experience and over 35 years of running and racing at a very high level. Coach Ron is also the Founder and Coach of the Twin Cities based MNRED (www.mnred.com) run club. He coaches runners to achieve their goals. Contact Coach Ron at: Coach@miletomarathon.com


BEGIN RACE AT HIGHEST LOOKOUT POINT IN LA CROSSE & FINISH ALONG THE MIGHTY MISSISSIPPI!

La Crosse WI

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

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HED. Steve Hed, the founder of HED Cycling, died November 26th at the age of 59. Hed is best known for revolutionizing the cycling world with aerodynamic wheel designs which set industry trends for the past three decades. His innovations, which helped riders increase their speeds, were used by Tour de France and world champions, as well as amateur cyclists. Opening his first bike shop, Grand Performance, in St. Paul, Minn., in the early 1980’s, Hed quickly gained a reputation for his creativity and generosity. “When he was broke and running that bike shop, he would pick parts off a bike sitting on his showroom floor and give them away without asking anything in return,” Julie Olson, an early professional triathlete, said. He also met pro triathlete Anne McDonnell while working at Grand Performance. McDonnell had heard the shop owner helped triathletes with expenses, and Hed reached into the cash register and helped pay for her first Ironman. Hed and McDonnell married in 1990 and spent the last 24 years improving the sport that brought them together. He made the acquaintance of a composites tinkerer and the two started making affordable aero bicycle wheels in his garage using woodworking tools. Then in 1985, he started, HED, the first triathlon manufacturer. The wider rimmed wheels with the all caps HED logo set the standard for wheel aerodynamics and have been highly coveted by riders looking for extra speed ever since. Over the decades, the fan base has grown from the original road riders, to mountain bikers and now to fat tire enthusiasts because of the very lightweight wheels. Hed was Lance Armstrong’s first sponsor. On his Facebook page, Armstrong wrote: “I get a call one day from Steve, who I knew made wheels and he said I would like to sponsor you. I thought this is awesome I got the bike, the components and now a free disc wheel. He said I would like you to train and race on my wheels and I want to pay you $500 a month. My head was spinning.” Hed was and remained a technical advisor to many of those at the top of the sport, including Armstrong, who was fiercely loyal to HED wheels through much of his racing career. He served as the aero bike fitter for Armstrong and Levi Lei20

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pheimer among others on that team. “No doubt the loyalty shown Steve Hed flows from the loyalty he exhibited first,” Hed Cycling released in a statement. “Stories have been told for decades of Mr. Hed quietly continuing to send stipend checks to athletes for years after those athletes retired, well after they could provide any benefit back to the company.” “While many of his competitors ebbed and flowed in the ardency of their attachment to aerodynamic wheels, or changed ownership or focus or were absorbed by larger companies, Mr. Hed was not compelled by an exit strategy. He enjoyed doing what he did for a living,” the company said. At the outset Hed primarily focused on supplying wheels for triathletes. More recently he developed a new interest: He had begun competing in and organizing gravel races, and was a strong supporter of these events, like the Almanzo100. “As much success as he had with professional and elite athletes, he had turned his focus to the common cyclist with the goal of getting people on their bikes and going for long rides,” Andy Tetmeyer, HED Cycling.

News of Hed’s passing has sparked a wave of emotions across the cycling community. When you read the tributes to him, you come away with the knowledge that he was at the core, a genuinely nice person, who friends and acquaintances were truly honored to know. “It leaves such a sudden and gaping hole — in his family, in the cycling community, and in the huge number of friendships he forged over the years through his caring ways,” Lennard Zinn, technical writer for Velonews, said. “Of his many wonderful characteristics, I particularly admired and greatly aspired to Hed’s innocent approach to tackling a problem. When pursuing a new idea, he came up with elegant solutions others didn’t see because they’d been blinded by the knowledge of how it has always been done before.”

“I was trying to convince Steve that if the weather just stayed above freezing we could kayak into December. Of course he started talking about the type of paddles I was using and imagining how much faster we could paddle if we changed the shape of the blade and bent the shaft. The paddle he described didn’t resemble any paddle I have ever seen but I knew deep down it probably would work just like all the many other things he invented. He loved to look at the ordinary and make it better.” ~Tim Stoddart

“I cannot begin to explain the impact that Steve had on me over the last few years. His personality, passion, perspective and kindness convinced me to get back into the bike business. His passion for riding, equipment, building things, thinking about how to do things better hooked me, in addition Steve kind of knocked me up against my head reminding me why I loved cycling. All I know is that I always looked forward to meeting with Steve to talk about all of the possibilities that could be. Steve was a dreamer that executed and I value that more than ever.” ~Greg LeMond

“Steve was truly a genius and one of the kindest individuals. When you talked to him, you felt like you were the only person in the world that mattered. Steve was all about relationships. Something that is rare nowadays. He made me want to be a better person.” ~Gwen Jorgensen, 2014 ITU World Champion

“Steve was a visionary, in a league of his own. He had a vision 10 years down the road, and what he did actually worked. A lot of people dream things up that fall short, but Steve wasn’t that kind of guy, but you wouldn’t know that if you spoke with him. He was so humble.” ~Jim Felt, Felt Bicycles


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MEB Keflezighi | 2014 Boston Marathon Winner

MAY 31, 2015 RunRocknRoll.com/San-Diego

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