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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2016

GET OUT AND MAKE TRACKS www.midwestevents.com

Race and Event Calendar Exercise IS Medicine Local Race Photos Nutrition for the Nordic Skiier and MORE!!!


Get Bridged June 18, 2016 GrandmasMarathon.com JOIN US FOR OUR 2016 RACES GRANDMA’S MARATHON Saturday, June 18

GARRY BJORKLUND HALF MARATHON

WILLIAM A. IRVIN 5K Friday, June 17

Saturday, June 18

2016 Registration Closed

SAINT FENNESSY 4K

Saturday, March 19

FITGER’S 5K

Saturday, April 16

PARK POINT 5-MILER

Thursday, July 14

MINNESOTA MILE Sunday, September 11


REGISTER NOW I #HC15k

MINNEAPOLIS, MN

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APRIL 16, 2016

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contents 04 Race and Event Calendar

10 Scene in Motion

08 Fat Bike

13 Exercise IS Medicine 14 Testing for the Triathlete


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 Kris Swarthout Dr. Marie-Christine Leisz Andy Tetmeyer Val Schonberg Gaby Bunten

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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20 Photo credit- Tom Robertson/USA Triathlon

16 Tools for the Pool 19 Nutrition for the Nordic Skiier 20 Race Spotlight

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RACE CALENDAR sponsored by ***Dates subject to change. Please consult race websites for updates.

SNOWSHOE AND BIATHLON

XC SKI

Date

Events

Location

Type

1/30

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

1/2

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

Mount Horeb, WI

Snowshoe

1/3

Moose Tracks

Minocqua, WI

Snowshoe

1/6

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

1/9

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

1/9

Sisu Ski Fest

Ironwood, MI

Snowshoe

1/9

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/13

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

1/16

Snowshoe YooperBeiner Race/Tour

Ironwood, MI

Snowshoe

1/16

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/16

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

Middleton, WI

Snowshoe

1/17

Boulder Lake Snowshoe Stomp 4 & 8 K

Duluth, MN

Snowshoe

1/17

Wisconsin Winter Trail Assail Series 1

Waukesha, Wi

Snowshoe

1/20

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

1/23

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/23

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/23

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/23

Snowshoe Roar

New Berlin, WI

Snowshoe

1/23

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

1/24 to 25 Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

1/27

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

1/29

King Boreas Snowshoe Race

St. Paul, MN

Snowshoe

1/30

Iowa State Championships

Cedar Falls, IA

Snowshoe

1/30

The Udder Snowshoe Race

Athens, WI

Snowshoe

1/30

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

Mount Horeb, WI

Snowshoe

2/3

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

2/6

Balsam Lake Snowshoe Race

Balsam Lake, WI

Snowshoe

2/6

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

Middleton, WI

Snowshoe

2/6

Twin Cities Snowshoe Shuffle

New Brighton, MN

Snowshoe

2/6

Treehaven Tromp

Treehaven, WI

Snowshoe

2/6

Iola Twilight

Iola, WI

Snowshoe

2/6

The Bigfoot Chase

Houghton, MI

Snowshoe

2/7

City of Lakes Snowshoe Loppet

Minneapolis, MN

Snowshoe

2/10

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

2/13

Snowshoe Scurry Race 5, Half Marathon

Mount Horeb, WI

Snowshoe

2/13

Winterfest 3K Individual & Relay

Madison, WI

Snowshoe

2/13

Book Across the Bay

Ashland, WI

Snowshoe

2/13

Powder Keg

Eau Claire, WI

Snowshoe

2/13

Wisconsin Winter Trail Assail Series 2

Nashotah, WI

Snowshoe

2/14

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/14

WinMan Windigo Snowshoe Stomp 5K/10K

Winchester, WI

Snowshoe

2/16

Arctic Shuffle 2.5 Mile

Lake Elmo, MN

Snowshoe

2/17

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

2/20

Tahquamenon Falls

Paradise, MI

Snowshoe

2/21

Stomp the Swamp

Wausau, WI

Snowshoe

2/24

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

2/27

Dion National Showshoes Championships

Eau Claire, WI

Snowshoe

3/12

Lakewoods Hot Aire for Hearts

Cable, WI

Snowshoe

04

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1/2

Twin Cities Championships Battle Creek Park St.Paul, MN

XC Skiing

1/2

Peter Westra Memorial Sprints

St. Paul, MN

XC Skiing

1/9

Sisu Ski Fest 42K, 21K

Ironwood, MI

XC Skiing

1/10

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/16

Dammen Nordic 8K classical 13K freestyle

Austin, MN

XC Skiing

1/16

Seeley Hills Classic

Seeley, WI

XC Skiing

1/16

Lapham Loppet

Delafield, WI

XC Skiing

1/17

Birkie Tour

Hayward, WI

XC Skiing

1/17

Boulder Lake Race 10.3 & 31 K

Duluth, MN

XC Skiing

1/17

SMU 10K

Winona, MN

XC Skiing

1/17

Langlauf at St. Johns

Collegeville, MN

XC Skiing

1/17

Wisconsin Winter Trail Assail

Waukesha, WI

XC Skiing

1/22

Montebello Niteski

Bemidji, MN

XC Skiing

1/23

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/23

Dam Phunski Race

La Farge, WI

XC Skiing

1/23 to 24 Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/23 to 24 Telemark CCSA/JNQ

Cable, WI

XC Skiing

1/24

Marine/O’Brien Ski Race

Marine on St. Croix, MN

XC Skiing

1/24

Iola Norseman Challenge

Iola, WI

XC Skiing

1/29

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

1/29 to 31 Tour de Kamview

Thunder Bay, ON

XC Skiing

1/30

Badger State Winter Games

Wausau, WI

XC Skiing

1/30

Iowa Winter Games (IA & IL residents)

Dubuque, IA

XC Skiing

1/30

Edgewood Winter Blast

Fargo, ND

XC Skiing

1/30

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

1/30

Wolf Tracks Rendezvous Ski Marathon & 1/2

Minocqua, WI

XC Skiing

1/30

Big Island and Back

Excelsior, MN

XC Skiing

1/31

Lumberjack Jaunt

Brainerd, MN

XC Skiing

1/31

Snowflake & Inga-Lami Races

Maple Plain, MN

XC Skiing

1/31

Nordic Spirit

Duluth, MN

XC Skiing

2/5 to 7

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/6

Greenway Ski Day

Grand Forks, ND

XC Skiing

2/6

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

2/6

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

2/7

North End Classic

Cable, WI

XC Skiing

2/7

Erik Judeen Classic

Duluth, MN

XC Skiing

2/13 to 14 Vasaloppet USA

Mora, MN

XC Skiing

2/13

Book Across the Bay

Ashland, WI

XC Skiing

2/13

Wisonsin Winter Trail Assail

Nashotah, WI

XC Skiing

2/13

Theodore Wirth CCSA/JNQ

Minneapolis, MN

XC Skiing

2/13

HinderBinder

Camp Forest Springs, WI

XC Skiing

2/14

Woodland Loppet

Elk River, MN

XC Skiing

2/20 to 24 American Birkiebeiner

Cable, Hayward WI

XC Skiing

2/27

Finlandia Ski Marathon

Bemidji, MN

XC Skiing

2/27

Pepsi Challenge

Biwabik, MN

XC Skiing

2/27

Squirrel Hill Skiathlon

Minocqua, WI

XC Skiing

2/27

Riverview Loppet

Brule, WI

XC Skiing

2/28

Winter Park Bark Skijor Race

Minocqua, WI

XC Skiing

2/27

Pepsi Challenge

Biwabik, MN

XC Skiing

2/27

Skiers Vs Cyclists TT

Lake Elmo, MN

XC Skiing

2/28

Minn. State Pursuit Championships

Minneapolis, MN

XC Skiing


STAIR CLIMB 2/6

LLS The Big Climb

Minneapolis, MN

Stair Climb

2/13

CFF Stair Climb

Minneapolis, MN

Stair Climb

2/27

Fight for Air Climb

Minneapolis, MN

Stair Climb

RUN and WALK 1/1

Resolution Run

Woodbury, MN

Run

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

1/2

Polar Bear Prediction 5K

Rochester, MN

Run

1/10

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/16

5K Polar Challenge

Bemidji, MN

Run

1/16

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/16

Arctic Shuffle 5K

Lake Elmo, MN

Run

1/20

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/23

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

1/23

Amana Freezer 5K

Amana, IA

Run

1/23

Frozen 5K

Spicer, MN

Run Run

1/23

Freeze Your Buns Run

Hamel, MN

1/24

Lake Minnetonka Flurry Scurry

Excelsior, MN

Run

1/30

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

St. Paul, MN

Run

1/30

Winterfest 5K

Center City, MN

Run

2/6

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

2/6

Seroogy’s Valentine 15K/5K

DePere, WI

Run

2/6

Frozen Goose Race 5&10K

Rochester, MN

Run

2/6

Rosy Cheeks 5K

Story City, IA

Run

2/6

B-rrry Scurry

Clinton, IA

Run

2/7

Paint the Town Pink 5K

Austin, MN

Run

2/13

Red Flannel Run 5M, 3M

Des Moines, IA

Run

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703 Fastjet Masters, Fastjets Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com Hudson Area Masters Hudson, WI Bob Young 630-885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com

Minneapolis YWCA Minneapolis YWCA Locations Downtown, Midtown, Uptown Ages 18-80, All Levels Dave Cameron 612-215-4224 https://www.ywcampls.org/ fitness/swimming_and_aquatics/masters_swim_team/ 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 Amy Croonquist 651-426-3619 Triclub@trifitnesswbl.com

www.midwestevents.com

05


RUN and WALK

2/13

Valentines Day TC 5K

Minneapolis, MN

Run

2/13

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

Mahtomedi, MN

Run

2/13

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

2/13

Cupid’s Undie Run

Minneapolis, MN

Run

2/13

Frozen Feat

Grand Forks, ND

Run

2/14

Frozen Feet Run

Maple Grove, MN

Run

2/14

Hearts “r” Running 5K

Maple Grove, MN

Run

2/14

Freeze Your Caboose Off 4M

St. James, MN

Run

2/16

Arctic Shuffle 5K

Lake Elmo, MN

Run

2/20

Half Fast Half Marathon, 6.55 Mile & 5K

White Bear Lake, MN

Run

2/20

Shiver Dash 5K

Elk River, MN

Run

2/20

Duluth Polar Bear Plunge 5K

Duluth, MN

Run

2/20

Freeze Fest

Marion, IA

Run

2/21

CRBC Chili Chase 4 Mile

Davenport, IA

Run

2/21

Hypothermic Half Marathon

Eden Prairie, MN

Run

3/5

Hypothermic Half Marathon

Rochester, MN

Run

3/5

Chase a Leprechaun 5K

Becker, MN

Run

3/5

Special Olympics Plunge 5K

Minneapolis, MN

Run

2/7

Penn Cycle Fat Tire Loppet

Minneapolis, MN

Fat Tire

2/10

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

2/13

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/13

Spear the Fatty

Fond du Lac, WI

Fat Tire

2/14

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/17

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

2/20

Blackrocks Brewery 906 Polar Roll

Marquette, MI

Fat Tire

2/20

Fat Bike Fun Race

Prior Lake, MN

Fat Tire

2/20

Frozen Gopher Fat Bike

St. Paul, MN

Fat Tire

2/20

WAMB Snow Bomb Race & Chili Cook Off

Winona, MN

Fat Tire

2/21

Bikecicle

Grand Forks, ND

Fat Tire

2/24

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

2/27

Frozen Frolic Series

Savage, MN

Fat Tire

2/27

Skiers vs Cyclists Skiing TT

Lake Elmo, MN

Fat Tire

3/5

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/5

Fat Bike Birkie

Hayward, WI

Fat Tire

Gravel

GRAVEL BIKE RACE

3/5

Florida Keys Sombrero Beach Run

Marathon, FL

Run

1/31

Rocheport Robaix

Rocheport, MO

3/6

Run on Water

Bayfield, WI

Run

2/27

Cirrem

Cumming, IA

Gravel

3/12

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

3/20

Melting Man

Marcellus, MI

Gravel

3/26

Lakeville-Milltown-Lakeville

Lakeville, MN

Gravel

ULTRA and TRAIL RUN

ADVENTURE RACE

1/25

Arrowhead 135 Mile Winter Ultra Run

International Falls, MN

Ultra

2/13

Frozen Feet Night Run 5K

Champlin, MN

Trail Run

1/17

Triple D Endurance Race

Dubuque, IA

Adv Race

2/14

Frozen Feet Half Marathon 10K/5K

Champlin, MN

Trail Run

1/17

ICEMAN MN 5k Obstacle Mud Run

Dayton, MN

Adv Race

3/5

March 10K Trail Run

Garrison, IA

Trail Run

1/23

Mt. Ashwabay Winter Dash

Bayfield, WI

Adv Race

3/19

End Sure 100K, 50K, 25K

Leonard, ND

Ultra

MULTI SPORT 1/3

Life Time Indoor Tri

Life Time Clubs

Triathlon

1/16

INCYDEMAN Indoor Triathlon

Ames, IA

Triathlon

1/17

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/31

King Boreas Winter Triathlon

St. Paul, MN

Triathlon

1/31

Tri Melon Tri Indoor

Muscatine, IA

Triathlon

2/27

Tri-U-Mah Indoor Triathlon

UM Minneapolos, Mn

Triathlon

2/28

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

FAT TIRE BIKE RACE 1/6

Ben Erickson Memorial Fat Wednesday Ride

Maplewood, MN

Fat Tire

1/9

Frozen Frolic Series

Champlin, MN

Fat Tire

1/13

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/16

Farmers Fatbike Race

Grand Rapids, MI

Fat Tire

1/16

Frozen Frolic Series

Savage, MN

Fat Tire

1/17

Wisconsin Winter Trail Assail Series 1

Waukesha, Wi

Fat Tire

1/20

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/20

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/23

Double Doughnut Derby

Bayfield, WI

Fat Tire Fat Tire

1/23

Fat Chance

Crystal Mtn., MI

1/24

Cold Catfish Cup

Woodbury, MN

Fat Tire

1/27

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/30

Freeze Your Fanny

Okoboji, IA

Fat Tire

1/30

Frozen Frolic Series

Champlin, MN

Fat Tire Fat Tire

1/30

Iron Line Fatbike Race

Iron County, MI

1/30

Iowa Games Fat Bike Race

Waterloo, IA

Fat Tire

1/31

B-B-BRRR

Fargo, ND

Fat Tire Fat Tire

2/3

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

2/5 to 6

Cuyuna Lakes Whiteout

Crosby, MN

Fat Tire

2/6

Penn Cycle Ice Cycle Loppet

Minneapolis, MN

Fat Tire

06

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07


FAT BIKE. by Andy Tetmeyer

No other bike category is so appropriately named!

Fat Bike. If you have never seen one, then I urge you leave your house once in a while. The fresh air will do you a world of good. If you HAVE seen a fat bike and want to know more – well, let’s get on it! Why fat bikes? The short answer is that they started out 15ish years ago as snow bikes and evolved from there. It’s the evolved from there part that warrants some further explanation. The four to five inch wide tires that make these things so grippy and good in the snow also make them grippy and good on trails during mosquito season. Those enormous tires give riders fantastic grip and at the correct pressure they also smooth out bumps better than puny 2 inch tires possibly could. For me, gripness and smoothness add up to more fun than I thought possible. I went a few years without a mountain bike, but started riding a fat bike to test out some of our (at the time) new rims. And then I bought one for myself and started trail riding at least once a weekend. As a die hard roadie, that is quite a change. So, if you’re thinking of expanding (…get it?) your fleet to one of these Rubenesque beauties I have some tips. First, go rent a decent fat bike. Rentals are widely available. Get a high end bike if available. Retail price is a great metric for determining high end vs middling or low end fat bikes. Weight of your bike makes a big difference in this market. The difference from a high end bike to a more pedestrian build can easily be 10 pounds or even more. Though one or two pounds is often not worth getting excited about on a road bike 10 pounds at offroad speeds can be a GIANT difference. Rent a “light” bike, and then try a cheaper and heavier bike. That way you’ll get a first hand feel for where your dollars may or may not be going if you go ahead with a purchase. 08

www.midwestevents.com

If you want to spend your money most effectively or you already have a fat bike and want it to be better, then start at the thing that gives these bikes their name: the wheels and tires. Lighter is better and in fat bikes, upgrades can net pounds of weight reduction. POUNDS JERRY! POUNDS!. Going tubeless is an excellent first step. Besides weight reduction there is a lot of speed to be gained from reducing rolling resistance of fat tires. You’ll need some sealant, probably some rim tape, an air compressor, and some knowledge. A local shop can supply all this. Tires can be an excellent upgrade, both for surface specific traction (are you riding on snow, sand, dirt) and as a weight saver. Thirdly, light wheels make a huge difference (full disclosure: I work at Hed Wheels). Depending on what you start with, the cumulative effect of lighter tires, loss of tubes and rim strips, and a lighter build with the Hed BAD wheelset could easily be 3 pounds of rotating mass. With light carbon rims the difference is often 4 pounds. Tire pressure and suspension are topics for another day. Your smileage may vary. Have fun! Andy Tetmeyer, Repository of Knowledge Hed Cycling Products

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.


Experience events that bring friends and family together in the spirit of fitness and fun. Life Time Athletic Events provides the highest quality races for every pace and passion. 2016 Event Schedule May

22

Gildan Esprit de She - Lakeville Espritdeshe.com

June

11

Kids Tri Winona LTKidsTri.com

August Gildan Esprit de She - Maple Grove Espritdeshe.com

June

Trinona Trinona.com

August Life Time Tri - Maple Grove MapleGroveTriathlon.com

20

Torchlight 5K Torchlight5k.com

4

27

Duathlon Now Available!

June

Lutsen 99er Lutsen99er.com

July

Life Time Tri - Minneapolis MplsTri.com

25 9

Nov.

24

Delta Dental Turkey Day 5k Turkeyday-5k.com

Duathlon Now Available!

Register early for best pricing! EventsbyLifeTime.com

Š2015 LIFE TIME FITNESS, INC. All rights reserved. EVMG60255

12

July


scene in motion Girls on the Run Iowa City; RaeAnn Barnhart Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events LIfe Time Turkey Day 5K; Life Time Events Girls on the Run Iowa City; Hanna White

LIfe Time Turkey Day 5K; Life Time Events

10

www.midwestevents.com

Unleash the She; Emma Dorholt, Final Stretch


Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

Fast Before the Feast; Midwest Events

Jingle Bear 5K; Midwest Events Chick-uamegon; Ed Monroe Photography

Fast Before the Feast; Midwest Events

Chick-uamegon; Ed Monroe Photography

Fast Before the Feast; Midwest Events

www.midwestevents.com

11


Chocoholic Frolic: Richard Sennott

Santas on the Run; Med City Events Chocoholic Frolic: Richard Sennott

Chick-uamegon; Ed Monroe Photography Jingle Bear 5K; Midwest Events

Chocoholic Frolic: Richard Sennott LIfe Time Turkey Day 5K; Life Time Events

Burn the Bird Fargo; Kristin Miller

Burn the Bird Fargo; Kristin Miller Unleash the She; Emma Dorholt, Final Stretch

12

www.midwestevents.com

LIfe Time Turkey Day 5K; Life Time Events

Girls on the Run Iowa City; RaeAnn Barnhart


Exercise IS Medicine - A Little Goes A Long Way! by Marie-Christine Leisz, DO

Exercise does not have to be a part-time job to be beneficial. Last year, my January article urged readers to resolve to become healthy and fit for maximum health benefits in the New Year. Now, more evidence-based data that runners are likely to live healthier than their less-fit peers, is hot off the press! And, according to this study, exercise does not have to be a part-time job to be beneficial. Carl Lavie, MD and other expert authors, just published a seminal review entitled “Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality”, in Mayo Clinic Proceedings, November, 2015. Why is this important? They reviewed studies published since 2000 and those that included at least a 5 year follow-up and a minimum of 500 runners. The goal was to analyze the relationship between running and the development of life threatening diseases. What made this article different is that they sought to determine the “dose”, that is, how much running an athlete has to do to gain benefit. They also examined the potential harm high intensity aerobic activity can do to the cardiovascular system. That is, how much is too much. The article confirmed what we already know; running leads to lower body weight and higher cardio-respiratory fitness. This in turn lowers the risk of high blood pressure, elevated cholesterol levels and incidence of type II diabetes. Here are the surprises: Arthritis: Hip arthritis and need for hip replacement rates were lower in runners overall. But, that benefit was not found in heavier runners. Cancer: The risk of developing kidney, breast and brain cancer were lower in runners. Stroke: Running significantly reduced the risk of stroke. Benign prostatic hypertrophy: Male runners had lower risk of developing enlarged prostates. Respiratory disease: Runners had lower risk of diseases like pneumonia.

Disability: Runners developed lower rates of disability; meaning their independence in self care and mobility remained higher as they aged, than their less active peers. According to the authors, the most impressive finding in their review was the effect running has on reducing cardiovascular and all-cause mortality. In one landmark study, 55,000 subjects, 13,000 runners and 42,000 non-runners, were followed for 15 years. The runners had up to 40% lower cardiovascular and 35% all-cause mortality rates and an extension in life of up to 4.1 years. The long-term runners had the best effect. Those that started and stopped during this time period, had about half the benefit of the persistent runners. So, now for the most exciting part! How much running is enough and how much is too much? The authors divided the 13,000 runners in the study mentioned above, into 5 groups based upon mileage, running frequency and minutes run per week The first group, those running consistently less than 6 miles per week, less than 51 minute per week, 1-2 times per week, had the maximal health benefit, reducing cardiovascular and all-cause mortality. Reduction in mortality was not greater in the groups running farther or more often and in fact those running the most, had more risk of cardiovascular mortality. As Dr Lavie says, “More running is not better in regard to reducing cardiovascular mortality!” These findings were confirmed by other studies the authors evaluated.

But why are those who run the most at greater risk? The authors examined studies indicating extreme aerobic endurance activities; running marathons, ultra-marathons, intense long distance cycling, Ironman distance triathlon, may be ultimately harmful to the cardiovascular system. The risk is low but nonetheless present. The mechanism of injury they propose is the prolonged elevation of stress hormones, increased blood pressure and release of cardiac enzymes, all causing an acute inflammatory state and heart strain during high intensity training and competition. This acute inflammatory state over time, may lead to the development of coronary artery disease, heart arrhythmias, enlargement and muscle fibrosis. The risk and incidence of this cardiovascular damage is low, but real. This is such great news for all of us who lament the lack of time we have to exercise! A little running over a long period of time, will likely pay off with major health benefits!

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

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Testing for the Triathlete by Kris Swarthout

Eliminating variables and quantifying athletic improvement. I think it safe to say that every person who invests time into training and equipment wants to at some point in time know that what they are doing is making them stronger, faster, better than they were before. The question then is how does one quantify improvement? Is it simply by recording faster times? Is it by beating people who have beaten us in the past? Or is there a better, more scientific method? I am going to make a case for the later in this list. Quantifying improvement in any specific discipline requires you to eliminate as many of the variables as possible. A true scientific test for our purposes should only have one variable, the athlete’s performance and should occur during the same time in an athletes training mesocycle. Equipment, atmosphere, temperature, testing protocol and any other outside factors need to be controlled and replicated identically each time to be sure they are classified as a “control” and not a variable during the test. A good trick to ensure this occurs is to note and record all ancillary data so it can be replicated to specific tolerances during the second test. It is important to know that even the slightest outside uncontrolled variable, such as back ground music or coaches motivational banter can affect a test outcome. Let’s now discuss some ways you can test your fitness level in the three sports of triathlon. For the swim, it is fairly simple, start with a standard warm up set of 300-500 yards. Make sure this warm up is replicated for each subsequent test going forward. An all out 500 or 1000 yard effort is a fairly standard distance of measurement. Remember to keep things consistent, don’t learn flip turns between test A and test B, switch pools or wear a wetsuit during only one test. This test is best done in a pool and not by comparing swim times from triathlon to triathlon since open water distances are very inconsistent from event to event. Testing on the bike is going to require some specialized equipment to eliminate all the variables. The best method to test improvement is by measuring power in watts. Several common test protocols are used by coaches and labs. A six minute power to weight test or a twenty minute functional threshold test are my two standards. A six minute power to weight test simply has the athlete ride on a flat course for six minutes and divides the average power produced in watts by the rider’s weight in kilograms. This power to weight ratio becomes the record you measure by going forward. A twenty minute functional threshold power test requires a twenty minute variable effort warm up, a 5 minute strong effort, a 10 minute easy effort followed by an all out twenty minute effort done on a flat course. The functional threshold power number is derived by taking ninety five percent of the average power produced in watts over the twenty minute test period. A power to weight ratio should also be recorded using the same method of calculation as is done in the six minute test. This ratio would be a twenty minute power to weight ratio. 14

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The best method of testing run capability is an open five kilometer effort done on an indoor track. If an indoor track is not available, a flat outdoor course can be substituted assuming it has no breaks in the course or other outside influencing factors. Again proper warm up protocols should be followed and as many of the outside variables need to limited. Weather, clothing and time of day can all create outside influences on the test result and not allow for a true and accurate test protocol. I also do not recommend this test be done on a treadmill since the basic design of treadmill does not allow for an athlete to accurately test fitness. Integrating baseline testing into your training program every other mesocycle or every other month can be a key factor in determining if your training is actually working to your advantage. You should be able to see improvements during your entire season (excluding the off season) if done properly. If you have any questions seek the advice of a certified coach to help you keep things moving in the right direction.

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


Swim Equipment: by Gaby Bunten

Tools

for

the

Pool

As triathletes, we all love our gear right? We have gear for all three elements; biking, running and swimming. But, the question lingers; do we rely on our gear too much? It is crucial in any sport to develop your body’s natural ability to execute appropriate position, power and speed. However, equipment can help aid in development when used as a tool, rather than a crutch. So, what should you have in your mesh bag? In my opinion, you need four major items to help promote stroke efficiency. First, pack a pull buoy. The pull buoy encourages a horizontal body position in the water. Your body position should mimic that of a board; everything lines up from corner A to corner B. This creates a skimming effect across that water, minimizing drag and effort. Swimming with a pull buoy mimics the body’s position of swimming in a wetsuit, and since most triathletes will wear one on race day, a pull buoy simulates race conditions. If the buoy is constantly used as a crutch, when asked to swim on their own, their back end drags in the water. Second, you should have paddles in your mesh bag. Paddles have the ability to help improve your catch by enhancing feel for the water and increases upper body strength through added resistance. Make note that, the larger the paddle, doesn’t necessarily mean better. Many athletes have not developed the specific shoulder strength it takes use the large paddles

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correctly. My recommendation is to start your season with finger tip paddles and progress to larger paddles after strength has been developed. However, when used too frequently the swimmer often loses their own feel for the water after heavy reliance on paddles. An alternative to paddles is swimming with a closed fist, also known as the “Fist Drill.” This drill does take persistent focus on a closed fist, once you open your fist, it creates an illusion that your technique has improved, and however, you have only cheated the drill. Third, fins are another solid investment for your mesh bag. I find that fins help beginners refine streamline position and increase ankle mobility. Fins train a swimmer to create kicks from the hip and to keep the toes pointed. They are great for breaking up repetitiveness and eliminating shoulder strain. Fins also amplify velocity in the water, which can teach novice swimmers the sense of swimming faster than they normally would. Lastly, they can contest lethargy that might accompany tough training and thus be a motivational tool. However, much like the overuse of paddles or pull-buoys, it is key to develop streamline position while swimming solo with fins as a helpful reminder of what the position should feel like.

Lastly, a snorkel is the last piece that I would recommend adding to your mesh bag. Swimming with a snorkel has the potential to help focus on rotation. Snorkels should be used to isolate the body roll while taking the breathing out of the equation. Utilizing a snorkel allows you to keep form and focus on rotation and proper pull. It is critical to use the snorkel for a cue of the proper rotation and pull for your swim on its own. In conclusion, pool toys are fun and they can be helpful as useful cues to proper technique. However, the key to pool toys is to use them in moderation. Realize that the development of appropriate stroke mechanics is only developed by swimming, but helped along with equipment.

Gaby holds a Bachelors of Science in Exercise Science and Kinesiology from Iowa State University. She is a two time USAT All-American; ITU Age Group World Championship qualifier; 70.3 Ironman World Championship qualifier and a Endurance Coach and Personal Trainer at the White Bear Lake Lifetime Athletic e-mail: gbunten@lifetimefitness.com


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Nutrition for the Nordic Skier Val Schonberg

It’s no secret that Nordic skiers have a special fondness for winter. What better way to get outdoors and enjoy a great workout, fresh air, and the beauty of the snowy woods? Whether you are a casual exerciser heading out for some leisurely activity or a competitive athlete preparing for the Birkie in February, eating and hydrating properly is critical for fully enjoying the winter wonderland. Cross-country skiing is an endurance activity that requires year-round training and adequate fueling. Thus, when it comes to nutrition, several of the same principles apply as other endurance activities. There are some unique challenges, however, to managing nutrition in cold weather conditions. This article will address nutrition during high volume training or competition season but the principles and tips outlined also apply to skiing for recreation or pleasure. Race nutrition begins in the weeks and months leading up to the event. The quality of the athlete’s diet directly impacts the quality of training and the body’s ability to recover and stay healthy. An energy-packed, nutritious meal needs to include a balance of wholesome carbohydrates (whole grain pasta, bread, rice, potatoes, fruit, and vegetables); lean protein (fish, chicken, turkey, beans, eggs, cheese, milk and yogurt); healthy fats (nuts, seeds, avocado, olives, and olive oil); and, hydrating fluids (water, herbal tea, milk, and 100% fruit juice). But what’s the best way to fuel for a specific event? Beginning with the evening meal before a race, stick with well-tolerated, familiar foods and aim for half the plate as nutrient dense carbohydrates; about 20 to 30 grams lean protein (¼ the plate), and the rest brimming with colorful fruits and vegetables. For example, a pre-race dinner might include: •Baked chicken, salmon, fish or lean beef •Rice or pasta •Whole grain dinner roll •Steamed vegetables or a fresh green salad •Fresh fruit •Skim, soy, coconut or almond milk and/or herbal tea When it comes to the day of the race, a simple rule is: keep things the same. This applies to everything on race day, from clothing to nutrition. Consume a pre-race meal about 2 to 3 hours before the start to top off carbohydrate stores in

the body and ensure optimal energy and mental focus for the event. Include easily digestible carbohydrates; moderate amounts of lean protein; small amounts of food with fat and fiber; and, plenty of fluids.

documented that dehydration can significantly reduce an athlete’s physical and mental performance with just a loss of 2% body weight. Thus, it is in the athlete’s best interest to plan ahead for fluid replacement with the following tips.

A few examples include: •Oatmeal with peanut butter + banana •Whole grain English muffin, scrambled eggs + orange juice •Greek yogurt with fresh or frozen berries and granola

1) drink plenty of fluids 4 hours before exercise to enable fluid absorption and allow time to eliminate any excess prior to exercise. 2) drink 6-8 ounces of water or sports drink every 15 to 20 minutes (or as tolerated) during the event; and, 3) fully replace fluid and electrolytes by drinking 16 to 24 ounces of fluid for every pound lost during exercise. Insulated water bottles and fuel belts are available, which may be necessary to prevent freezing.

Plan to eat another quick snack 15 to 30 min before the race. Easily digestible carbohydrates, such as a banana or dried fruit, energy gel or sports drink, help spare muscle glycogen stores. When considering in-race nutrition, again it’s best to keep things the same! Use the same fuel source you have trained with and be confident you’ll tolerate well. Make GU packets easily accessible by stapling to your jersey and/or prevent snacks from getting rock hard by keeping them in a pocket close to your body. Other hearty and portable snack ideas include Fig Newtons, dried fruit, mini pretzels, and energy bars. Many races have aid stations that are well stocked with fuel sources, so those can be helpful and eliminate the need to carry food with you. If you do plan to utilize the aid stations, check ahead of time to learn what they will have available and ensure it’s something you tolerate. Post-race, have a hearty snack or meal with carbohydrates to replenish energy stores; protein to help recover and repair muscle tissue; and plenty of hydrating fluids. Hydration is essential for the Nordic skier, but can be a challenge because of limited access to fluids, decreased thirst, and reluctance to drink (for fear of the need to urinate due to difficulty with clothing or inaccessible toilets). It is well

Finding the right balance of food and fluids that works for you is an important part of your training, so don’t hesitate to tailor your plan for your individual needs. ~ Special thanks to Jillian Tholen, dietetic intern with the University of Minnesota-The Emily Program Dietetic Internship program for contributing to this month’s article.

Val Schonberg is a registered, licensed dietitian with a master’s degree in nutrition science and is board certified as a specialist in sports dietetics. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.

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King Boreas Winter Triathlon January 31, 2016 2016 USA Triathlon National Championship Saint Paul, MN Since the lakes are frozen, “tri” out a winter triathlon this year! A new addition to the Saint Paul Winter Carnival for 2016 is the King Boreas Winter Triathlon, which is also the 2016 USA Triathlon National Championships. After the race enjoy the abundant winter carnival activities Saint Paul has to offer. Winter triathlon consists of run/bike/ski. Distances are 5km run, 17km bike, 7.5km ski. It takes place on Sunday, January 31st starting at 10am at Phalen Golf Course in Saint Paul. 1615 Phalen Drive East, Saint Paul, Minnesota, 55106. The race is designed to be a fun and friendly event for people of all skill levels and be done as an individual or relay team. The relay teams will not be eligible for National Champion awards. Photo credit- Tom Robertson/USA Triathlon

Climb for a Cause LLS Big Climb -Leukemia Lymphoma Society February 6, 2016 Capella Tower Minneapolis, MN http://events.lls.org/pages/mn/BigClimbMPLS Climb for a Cure - Cystic Fibrosis Foundation February 13, 2016 IDS Tower Minneapolis, MN http://fightcf.cff.org/site/TR/Climb/General?fr_ id=4621&pg=entry Fight for Air Climb - American Lung Association February 27, 2016 Des Moines, IA Minneapolis, MN April 10, 2016 US Bank Plaza http://www.fightforairclimb.org Photo courtesy of LLS

Photo courtesy of ALA

Stair Climb Races are a great way to challenge yourself, cross train and help a worthy cause. This grueling sport is a total body workout. The continuous vertical climb requires aerobic endurance and arm and leg muscle strength. But when you finally reach the top, you can punch your arms in the air like Rocky Balboa, while “Gonna Fly Now” plays in your mind. There are several charity stair climbing events this winter, where participants raise funds to support the charity. You can climb as an individual or climb as part of a team. For stair climb training tips, see the American Lung Association article on the Midwest Events blog page, https://www.midwestevents.com/blog/

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