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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2017

Fat Bikes

Strength Training in the Off-Season Low-Carb Diets Winter Gear Winter Triathlons

e WINTER RACES www.midwestevents.com


minneapolis • april 15, 2017 hotchocolate15k.com I #HC15k ALL EVENTS SUPPORT


content 04 Race and Event Calendar 07 Winter Gear to Keep You Injury Free 08 Building Strength in the Off-Season 10 Scene in Motion 14 Winter Races 18 Fat Bikes and Gear 19 Winter Triathlon 20 Low-Carb Diets


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

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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Congratulations to Brenda Nelson - winner of the JIngle Bear race entry, and David Hansen- winner of the Fat Bike Birkie race entry! Check out www.midwestevents.com for our monthly race entry contests. On the Cover: Yukon Days. Photo by Midwest Events This Page: Jingle Bear Run. Photo by Jenn Barnett


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

CROSS COUNTRY SKI

SNOWSHOE

1/6

Tuscobia Ultramarathon 35, 75, 150 miles

Park Falls, WI

XC Skiing

1/7

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

1/8

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/14

Seeley Hills Classic

Seeley, WI

XC Skiing

1/15

Birkie Tour

Hayward, WI

XC Skiing

1/20//17

Montebello Niteski

Bemidji, MN

XC Skiing

1/20 to 21 Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/21

Delafield, WI

XC Skiing

1/21 to 22 Cable CCSA/JNQ

Cable, WI

XC Skiing

1/22

Boulder Lake Race 11 & 32K

Duluth, MN

XC Skiing

1/22

Langlauf at St. Johns

Collegeville, MN

XC Skiing

1/27 to 28 Tour de Kamview

Thunder Bay, ON

XC Skiing

1/28

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/28

Big Island and Back

Excelsior, MN

XC Skiing

1/28

Edgewood Winter Blast

Fargo, ND

XC Skiing

1/28

Dammen Nordic Race 8K, 13K

Austin, MN

XC Skiing

1/28

Badger State Winter Games

Wausau, WI

XC Skiing

1/28

Iowa Winter Games (IA & IL residents)

Dubuque, IA

XC Skiing

1/28

Duluth CCSA/JNQ

Duluth, MN

XC Skiing

1/29

Marine/O’Brien Ski Race

Marine on St. Croix, MN

XC Skiing

1/29

Iola Norseman Challenge

Iola, WI

XC Skiing

1/29

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

1/29

Lumberjack Jaunt

Brainerd, MN

XC Skiing

1/29

Nordic Spirit

Duluth, MN

XC Skiing

2/4

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

2/4

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

XC Skiing

2/4

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

2/4

Greenway Ski Day

Grand Forks, ND

XC Skiing

2/4 to 5

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/4 to 5

National Masters

Minneapolis, MN

XC Skiing

2/5

Erik Judeen Classic

Duluth, MN

XC Skiing

2/11

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

2/11to12

Vasaloppet USA

Mora, MN

XC Skiing

2/12

Pincushion Mtn. Winter Carnival

Grand Marais, MN

XC Skiing

2/12

North End Classic

Cable, WI

XC Skiing

2/17

Ishpeming SuperTour

Ispeming, MI

XC Skiing

2/18

HinderBinder

Camp Forest Springs, WI XC Skiing

2/18

Book Across the Bay

Ashland, WI

XC Skiing

2/18

Finlandia Ski Marathon

Bemidji, MN

XC Skiing

2/18 to 19 Theodore Wirth CCSA/JNQ

Minneapolis, MN

XC Skiing

2/19

Lapham Loppet

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/7

Moose Tracks

Minocqua, WI

Snowshoe

1/7

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/8

Snowshoe Scurry Race 1, 5K,10K, Fat Bike

Middleton, WI

Snowshoe

1/8

Sisu Ski Fest

Ironwood, MI

Snowshoe

1/14

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

1/14

Aspirus YooperBeiner Snowshoe Race/Walk

Ironwood, MI

Snowshoe

1/14

Arctic Shuffle 2.5 Mile

Lake Elmo, MN

Snowshoe

1/15

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

Middleton, WI

Snowshoe

1/21

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/21

Big Foot Snowshoe Boogie

Traverse City MI

Snowshoe

1/21

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/21

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/21

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

1/22

Boulder Lake Snowshoe Stomp 4 & 8 K

Duluth, MN

Snowshoe

1/22

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

Mount Horeb, WI

Snowshoe

1/28

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/28

Snowshoe Roar

New Berlin, WI

Snowshoe

1/28

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Snowshoe

1/28

Iowa State Championships

Cedar Falls, IA

Snowshoe

1/28

Grass River Shiver 5K/10K

Bellaire, MI

Snowshoe

1/28

Big Island & Back

Excelsior, MN

Snowshoe

1/28 to 29 Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

1/29

Badger State Games

Marshfield, WI

Snowshoe

2/4

The Udder Snowshoe Race

Athens, WI

Snowshoe

2/4

Yeti Dash

Cudahy, WI

Snowshoe

2/4

Treehaven Tromp

Treehaven, WI

Snowshoe

2/4

Iola Twilight

Iola, WI

Snowshoe

2/5

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

Middleton, WI

Snowshoe

2/5

City of Lakes Snowshoe Loppet

Minneapolis, MN

Snowshoe

2/11

Twin Cities Snowshoe Shuffle

New Brighton, MN

Snowshoe

2/18

Book Across the Bay

Ashland, WI

Snowshoe

2/18

Tahquamenon Falls

Paradise, MI

Snowshoe

2/19

Snowshoe Scurry Race 5, Half Marathon

Middleton, WI

Snowshoe

2/19

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/26

Stomp the Swamp

Wausau, WI

Snowshoe

3/4

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/11

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

3/25 to 26 Dion National Showshoes Championships

Bend, OR

Snowshoe

STAIR CLIMB

Elk River, MN

XC Skiing

2/23 to 26 American Birkiebeiner

Cable, Hayward WI

XC Skiing

2/24

Kortelopet

Hayward, WI

XC Skiing

3/4

Stump Farm Race

Green Bay, WI

XC Skiing

3/4

Pepsi Challenge

Biwabik, MN

XC Skiing

3/4

Squirrel Hill Skiathlon

Minocqua, WI

XC Skiing

3/4

Riverview Loppet

Brule, WI

XC Skiing

3/5

Winter Park Bark Skijor Race

Minocqua, WI

XC Skiing

3/5

Minn. State Pursuit Championships

Minneapolis, MN

XC Skiing

Date

3/11

Hoigaards Slush Rush Race

Bloomington, MN

XC Skiing

2/4

04

Woodland Loppet

1/7

www.midwestevents.com

2/4

LLS The Big Climb

Minneapolis, MN

Stair Climb

2/4

Climb the Clinic

Rochester, MN

Stair Climb

2/11

CFF Stair Climb

Minneapolis, MN

Stair Climb

2/25

Fight for Air Climb

Minneapolis, MN

Stair Climb

4/19

Fight for Air Climb

Des Moines, IA

Stair Climb

Events

Location

Type

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

BIATHLON


TRIATHLON

RUN 1/1

Fresh Start 5K

Eden Prairie, MN

Run

1/8

Life Time Indoor Tri

Life Time Clubs

Triathlon

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/14

INCYDEMAN Indoor Triathlon

Ames, IA

Triathlon

1/1

Resolution Run

Woodbury, MN

Run

1/15

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/1

Life Time Commitment Day

Various Cities

Run

1/29

King Boreas Winter Triathlon

St. Paul, MN

Winter Tri

1/1

Resolutions Solutions 5K

White Bear Lake, MN

Run

2/12

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/7

Polar Bear Prediction 5K

Rochester, MN

Run

2/25

Tri-U-Mah Indoor Triathlon

UM Minneapolos, Mn

Triathlon

1/8

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

3/5

Eden Prairie Indoor Tri

Eden Prairie, MN

Triathlon

1/14

Arctic Shuffle 5K

Lake Elmo, MN

Run

3/5

Univ. of Iowa Indoor Triathlon

Iowa City, IA

Triathlon

1/21

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

3/12

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/21

Amana Freezer 5K

Amana, IA

Run

4/9

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/21

Frozen 5K

Spicer, MN

Run

1/22

Lake Minnetonka Flurry Scurry

Excelsior, MN

Run

1/28

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

St. Paul, MN

Run

1/1

Frozen Nose & Toes Fat Bike Ride

Royalton, MN

Fat Tire

1/28

Winterfest 5K

Center City, MN

Run

1/4

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/29

Winter Iowa Games 5K

Dubuque, IA

Run

1/7

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

2/4

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

1/11

Frozen Frolic Fat Bike Race

Rockford, MN

Fat Tire

2/4

5K/10K Polar Challenge

Bemidji, MN

Run

1/11

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/4

Frozen Goose Race 5&10K

Rochester, MN

Run

1/14

Brewery Vivant Farmhand Fatbike Race

Grand Rapids, MI

Fat Tire

2/4

Rosy Cheeks 5K

Story City, IA

Run

1/14

Freezer Burn Fat Bike Race

Cambridge, MN

Fat Tire

Snow Crush Fat Tire Race

Faribault, MN

Fat Tire

FAT TIRE

2/4

B-rrry Scurry

Clinton, IA

Run

1/14

2/5

Freeze Your Buns Run

Hamel, MN

Run

1/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/11

Red Flannel Run 5M, 3M

Des Moines, IA

Run

1/21

Get Pfat with Pat #1

Bloomington, MN

Fat Tire

2/11

Valentines Day TC 5K

Minneapolis, MN

Run

1/21

QBP Fat Bike Rennet

Bloomington, MN

Fat Tire

2/11

Shiver Dash 5K

Elk River, MN

Run

1/21

Iowa Games Fat Bike Race

Waterloo, IA

Fat Tire

2/11

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

1/21

Fat Chance

Crystal Mtn., MI

Fat Tire

2/11

Cupid’s Undie Run

Minneapolis, MN

Run

1/21

Shelltrack

Manitowoc, WI

Fat Tire

2/12

Hearts “r” Running 5K

Maple Grove, MN

Run

1/22

Cold Catfish Cup

Woodbury, MN

Fat Tire

2/12

Freeze Your Caboose Off 4M

St. James, MN

Run

1/25

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/12

Valentines Day Hearts ‘r’ Running 5K

Maple Grove, MN

Run

1/28

Freeze Your Fanny

Okoboji, IA

Fat Tire

2/18

Flying by the Father

Delano, MN

Run

1/28

Greenbelt Fat Bike Frenzy

Iowa Falls, IA

Fat Tire

Fat Bike Fun Race

Prior Lake, MN

Fat Tire

2/18

Half Fast Half Marathon, 6.55 Mile & 5K

White Bear Lake, MN

Run

1/28

2/18

Duluth Polar Bear Plunge 5K

Duluth, MN

Run

1/28

Get Pfat with Pat #2

Bloomington, MN

Fat Tire

2/18

Frozen Feat

Grand Forks, ND

Run

1/28

Iceman Fat Tire Bike Race

Sauk Rapids, MN

Fat Tire

2/19

Hypothermic Half Marathon

Eden Prairie, MN

Run

1/28

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Fat Tire

2/26

CRBC Chili Chase 4 Mile

Davenport, IA

Run

3/4

Hypothermic Half Marathon

Rochester, MN

Run

3/4

Chase a Leprechaun 5K

Becker, MN

Run

3/4

Plunge 5K

Minneapolis, MN

Run

3/5

Run on Water

Bayfield, WI

Run

3/11

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

TRAIL RUN 2/11

Frozen Feet Night 5K/10K

Maple Grove, MN

Trail Run

2/12

Frozen Feet Half Marathon 10K/5K

Maple Grove, MN

Trail Run

3/4

March 10K Trail Run

Garrison, IA

Trail Run

3/5

Run on Water

Bayfield, WI

Trail Run

3/5

Seamus Scramble 5K & 5Mile

West Bend, WI

Trail Run

1/30 to 2/1 Arrowhead 135 Mile Winter Ultra Run

International Falls, MN

Ultra

3/18

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

4/7

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/8

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

ULTRA RUN

GRAVEL BIKE 1/15

Rocheport Robaix

Rocheport, MO

Gravel

3/4

Cirrem

Cumming, IA

Gravel

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1/29

B-B-BRRR

Fargo, ND

Fat Tire

2/1

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/1

Frozen Frolic Series

Champlin, MN

Fat Tire

2/4

Cuyuna Lakes Whiteout

Crosby, MN

Fat Tire

2/4

Ely Winter Festival Fat Bike Ride

Ely, MN

Fat Tire

2/4

Fired Up Fat Bike Tour

Lake City, MN

Fat Tire

2/5

Penn Cycle Fuoli Fat Tire Loppet

Minneapolis, MN

Fat Tire

2/8

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/11

Fatbike Frozen 40

Maple Grove, MN

Fat Tire

2/11

Frozen Gopher Fat Bike

St. Paul, MN

Fat Tire

2/11

Snow Bomb Fat Bike Race

Winona, MN

Fat Tire

2/12

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/15

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/18

Fat Frozen Fun Team Fatbike Race

Champlin, MN

Fat Tire

2/18

45NRTH Polar Roll

Marquette, MI

Fat Tire

2/22

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

3/4

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/5

Bike on Water

Bayfield, WI

Fat Tire

3/11

Fat Bike Birkie

Hayward, WI

Fat Tire

3/12

Bikecicle Fat 15

Grand Forks, ND

Fat Tire

3/18

Balsam Basher

Duluth, MN

Fat Tire

ADVENTURE RACE 1/15

Triple D Endurance Race

Dubuque, IA

Adv Race

1/28

END-NORSE

Fargo, ND

Adv Race

1/28

ICEMAN MN 5k Obstacle Mud Run

Sauk Rapids, MN

Adv Race

3/4

Mt. Ashwabay Winter Dash Obstacle Course

Bayfield, WI

Adv Race

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06

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Great Gear for Preventing Winter Sports Injuries by Marie-Christine Leisz, DO

Stay outside this winter, injury free

Winter is here and comes with a unique set of conditions that can cause endurance sports injuries. Who hasn’t fallen biking or running on icy terrain? We are also at risk to develop cold exposure injuries. For hints to keep you outside this winter injury-free, I asked local experts about what is new in running and winter cycling gear.

Wool is back!

Extreme cold exposure can cause serious injury like hypothermia or frostbite. Runners are caught between the rock and hard place dressing for cold weather. Too many layers make you roast and too few make you freeze. Cyclists actually create their own wind chill. The key to finding comfortable clothing is picking the right fibers. I asked John Long, owner of Fleet Feet Sports in Minneapolis and Bob Sumada, owner of Now Bikes and Fitness in St. Paul, what’s new in winter running and cycling gear. Both John and Bob recommend garments made of refined merino wool. These new wool products keep you warm even when wet and wick sweat away from the body much better than cotton and most synthetics. Bob recommends cycling gloves lined with Merino wool for this reason. These garments can be washed frequently without shrinking and do not hold those stinky odors like synthetics do. Top them with a windresistant running suit or a cycling jacket and bib overalls for complete protection.

Protect your head.

Wearing a helmet is the best way to prevent cycling-related head injury. Those light-weight vented cycling helmets are great in the summer but hard to modify comfortably for winter riding. Bob recommends one of the new winter helmets. They are insulated and have ear covers. Some are vented. He also suggests wearing goggles to protect the face and eyes and provide fog-free vision. In addition, there are new balaclavas that have a second vented layer over the mouth area to prevent that uncomfortable frosty build-up.

How about the feet?

It is scary and frustrating to try to run at an even pace on an icy path. If you are a Saucony fan, John says check out the new Saucony Razor Ice shoes! They look like a Nordic ski boot with a running sole. They have a high-top design and speed lacing under a zippered upper. Best of all, they have a new Vibram Arctic Grip Sole which the company claims sticks to wet ice better than any other product. Winter bike shoes have also adopted a high-top, insulated design. Bob says they are just the thing if cold feet are a problem while cycling. They accommodate heavy socks and are easy to put on and take off.

Get some traction!

If you are a winter cyclist and ride on icy trails or roads, you probably have experienced how quickly and without warning, you can fall. Lugged tires and even snow chains work well for snowy roads. Studded tires are the way to go if you have to ride on icy surfaces. They are much more available and less expensive this year.

Optimize winter hydration.

Now, some suggestions from me. Runners and cyclists need adequate hydration to train and perform at the highest level. Did you know you can dehydrate just as fast in the winter as the summer? 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. In addition, the sensation of thirst in cold weather can be diminished up to 40% and we can dehydrate before we know it! This is important because not only is it unhealthy but, exercise performance is impaired by losing as little as 2% of your body weight through dehydration.

So, to prevent winter dehydration, 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 you have to carry fluid while training. 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 keeps 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.

Another safety tip!

Always carry a cell phone with you! You never know when you may be stranded running, cycling or skiing and being able to contact someone to help you can literally be a life-saver! Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic.

www.midwestevents.com

07


Building Strength in the Off-Season by Gaby Bunten

For most of us, these winter months are our off-season from competition. But an off-season doesn’t mean it has to be boring or lack structure. In fact, the off-season is one of the best times to work on your weaknesses, literally.

This is a great time to begin a strength-training program for triathletes, runners and cyclists alike. Working to build power and strength through the winter will reward you with better performance and a reduced risk of injury come spring and summer.

Making Time for Strength-Training However, there may be a large percentage of us reading this that know strength-training is important, but we swap it for a swim, bike or run due to lack of time. I know I have certainly been guilty as charged with this offense. Strength training does not have to be time consuming and should be a priority of ours this time of year, myself included. The ability to produce power in a wide series of motions is crucial to how well you swim, bike, and run. Weak or inflexible muscles will have decreased power and are more susceptible to injury.

Key Muscle Groups for Swimmers, Runners and Cyclists Swimmers primarily utilize large muscle groups such as chest, lats, shoulders and core muscles. A strong core will also help relay power and stability from your upper body to your lower body. Small muscle groups that often get neglected are your internal and external rotators. These muscles help to stabilize your shoulder.

Here is a great example of a workout that targets the core while using functional strength in each leg. It will show you where your differences lie, helping to balance strength and power development. A program such as this should help bring you into your season feeling stronger, more efficient and injury free!

Warm-Up: 10 YTW’s on the Floor

Y: Lie with stomach on stability ball or floor, with thumbs up and arms straight, raise arms in front so body and arms form a Y T: Same position, with thumbs up and arms straight, raise arms out to side so body and arms form a T W: Same position, with thumbs up, arms bent and elbows tight to ribcage, squeeze shoulder blades and rotate hands so arms form a W

Runners and Cyclists need strong quads, hamstrings, glutes, calves and core muscles. These are all critical large muscle groups for running and cycling. A small muscle group that often creates trouble for both the runner and cyclist alike is the glute/hip complex; many of you may know these as your internal and external rotators for your hip. This small muscle group often becomes weak due to overactive quads and a weak posterior chain.

2 x 10 Side Lunges (10 ea.)

Strength Exercises for any Sport

10 Inch-Worms

When I build a strength program for swimmers, cyclists, runners or triathletes, I stick to functional movements with a core focus. This will address both large and small muscle groups while also building functional strength. In any program I look for a variation of a squat, deadlift or hip hinge, lunge, twist, push and pull. 08

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2 x 10 Reverse Lunges (10 ea.) Stand with legs straight and hands on the floor. Step forward with your hands, while keeping your legs straight. Walk your hands out so your body is parallel to the floor and hands are in front of your head. Walk forward toward your hands, with tiny steps.


Main-Set: 3 x’s 10 Split Squats (10 ea.):

•Using a staggered stance to activate glutes and hamstrings by squatting down and pressing back up to standing, remaining in your heel to activate glutes. Complete 10 on one leg before switching sides

3 X 10 Single Leg Dead Lift:

•Using a dumb bell in opposite hand. Begin exercise with dumb bell on ground. Reach out and down to grasp then engage core to lift off with hips remaining squared.

3 X 10 Step-ups to box.

•Activate glutes by stepping solid through your heel, step back with same foot to a lunge. Actively press through toe to activate glutes on return motion.

3 x’s 10 Single Arm Rows

•Place one knee and the same hand on a bench with the other foot on the floor and dumbbell in the other hand. Hinge forward, pulling the dumbbell upwards, towards your chest.

3 x’s 10 Single Arm Chest Presses

•Lay back on a bench or stability ball, keep your abs engaged, the dumbbell in one hand at shoulder height lower the dumbbell down to 90 degrees and press back up, keeping shoulder and elbow stacked.

3 x 30 second Side Plank with Rotations

•Start in a side plank position. Stretch out the opposite arm vertically up, bend the upper arm while you turn in the upper body and guide the hand below your body, hold it for a moment and bring the arm and body back into the starting position.

Flexibility: •30-60 seconds of Downward Facing Dog and 30-60 seconds of child’s pose to cool-down.

Hopefully, when you are debating between whether to skip your strength workout for that swim, bike or run this winter, you may want to think twice. A session in the gym or at home dedicated to correcting muscular imbalances as well improving your power output and efficiency through increased strength, may be more worth your time this winter. You’ll be rewarded with a better performances come competition season and avoid becoming sidelined with an injury. Give strength a chance! Gaby holds a Bachelors of Science in Exercise Science from Iowa State University. She has competed for over 9 years in competitive swimming. She is an USAT All-American Triathlete; 70.3 World Championship qualifier; two time Age Group World Championship qualifier and is an endurance coach and personal cheerleader for Final K Sporting Services. Gaby’s mantra is to help ANY level of athlete TRI something they never thought imaginable through trials, smiles and miles. Contact Gaby at gabunten@gmail

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scene in motion Jingle Bear 5K; Midwest Events

Life Time Turkey Day 5K; Life Time Events

Iris Turkey Trot; IRIS

Kowalski’s Strive 10 Miler; Tina Grambush Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

Fast Before the Feast; Midwest Events

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Kowalski’s Strive 10 Miler; Tina Grambush

Kowalski’s Strive 10 Miler; Tina Grambush

Girls on the Run; Amy Parmley

Chick-uamegon; Ed Monroe Photography

Girls on the Run; Amy Parmley

Jingle Bear 5K; Midwest Events

Kowalski’s Strive 10 Miler; Tina Grambush

Iris Turkey Trot; IRIS

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Santas on the Run; Lucy Baril

Santas on the Run; Lucy Baril

Chick-uamegon; Ed Monroe Photography

Chick-uamegon; Ed Monroe Photography Burn the Bird Fargo; SoleMotion Santas on the Run; Lucy Baril

Iris Turkey Trot; IRIS

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Girls on the Run; Amy Parmley


Unleash the SHE; Fred Sobottka

Unleash the SHE; Fred Sobottka

Life Time Turkey Day 5K; Life Time Events

Fast Before the Feast; Midwest Events

Burn the Bird Fargo; SoleMotion

Life Time Turkey Day 5K; Life Time Events Burn the Bird Fargo; SoleMotion

Unleash the SHE; Fred Sobottka

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WINTER RACES With the variety of Winter Activities available in the midwest, there is no excuse to stay indoors. Strap on your skis, buckle your snowshoes, and take that new fat bike out for a ride. Be sure to check the Race Event Calendar for more events in the area.

Rennet Festival

Big Island and Back Winter Event Docks of Excelsior Bay Excelsior, MN January 28, 2017 http://www.bigislandandback.com/

The Big Island and Back includes a 10K Nordic Ski Dash, a Snowshoe Race and a Kite/Ski/Snowboard Race on Lake Minnetonka. Kite Races start at 11AM, Ski & Snowshoe races between 1 and 2PM. All ages and abilities are welcome. Race Day Registration and after –party is at the Excelsior Brewing Company Tap Room. All entry fee proceeds donated to the ICA Food Shelf and Freshwater Society. Photo credit Rick Carter 14

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January 20 – 21 Three Rivers Park District Bloomington, MN https://threeriversparks.org/signature-race-series/rennet.aspx The 2nd annual Rennet Festival features the Twin Cities Orthopedic Ski Rennet and the QBP Fat Bike Race on Saturday, January 21 as well as a day-long festival for racers and spectators. The High School Ski Rennet starts the festival on Friday night offering high school competitors to race at night on lighted trails. The Ski Rennet includes 10K, 26K, 2K or .08K Junior races and 2K Para Nordic Cup. World class trails, challenging climbs and scenic views of Hyland Lake Park Reserve. Fat Bike enthusiasts have the unique opportunity to ride on the Nordic Ski trails, circling the entire park and a challenging climb up a steep boulder ridge. Options include a Twin Six 13K afternoon race and a 39K night race. After the races enjoy the all day party which includes music, fat bike and cross country ski demos, food and craft beer available for purchase. Ski Rennet Photo: Courtesy of Three Rivers Park District


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Book Across The Bay

February 18, 2017 Ashland, WI Ashland Chamber of Commerce, (800) 284-9484 http://batb.org/index.html

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Try this unique Upper Midwest Winter event for snowshoers and skiers. A 10K groomed course starts in Ashland WI to Washburn WI, with the route over the frozen surface of Lake Superior’s Chequamegon Bay. The event is at night and the course is lit by the stars and 1,000 ice luminaires that line the route. Warm up at the post-race party with chili, beer, soda, music and awards. The 21st annual race has expanded from the original 350 participants to 4000. Photo credit: Ed Monroe Photography

Powder Keg Snowshoe and Fat Bike Races Eau Claire County Expo Center Eau Claire, WI January 28, 2017 http://corbapowderkeg.com/

The 7th annual Powder Keg Snowshoe and Fat Bike Races are for all levels of snowshoe racers. The race is on the trails of Lowes Creek County Park and includes a 10K or 5K snowshoe run, a 24 or 12 mile Fatbike Race and a combined snowshoe and fatbike. Proceeds go to developing and maintaining singletrack trails in Chippewa Valley. •In addition to the 5K and 10K snowshoe races, there will be a 1-mile snowshoe hike. •Northern Lites Snowshoes will be onsite with demo snowshoes, and will be awarding race snowshoes to the top male and female in the combined event. •The fatbike race will feature a poker ride, in which the rider in each race with the best hand will win a $100 gift card to Scheels. Powderkeg photo credit: Ben Brenden

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Fat Wednesday Bike Races Keller Lake St. Paul, MN Wednesday nights in January and February www.fatwednesday.bike/ Looking for a place to fat bike on Wednesday nights? Join the other fatties at Fat Wednesday Bike Races at Keller Lake. The course is 1-2 mile loops that you ride as many times as possible in either the Open Fat 1 hour or Short and Fat 30 minute race. Races start at 7PM. Registration is from 6-6:45 inside Keller Golf Course Club House with the after party and awards in the Club House Bar. Every participant gets 2 raffle tickets for great swag prizes. Cost is $20 per event, with proceeds going to local non-profits and grooming equipment. You can also come and demo bikes from NOW Bikes and Fitness from 6-7pm for free. Then if you want to race, you can use a demo bike for that. Just bring a helmet and lights! Photo credit Midwest Events

Bikecicle Fatbike Race March 12, 2017 Grand Forks, ND http://endracing.com/ Brought to you by Extreme North Dakota Racing (END), known for the toughest races in North Dakota, the Bikecicle Fat Fifteen course is on 15-20 miles of Greenway trails and the icy Red River. This is a great event for rookies and veterans. Photo Credit END Racing 16

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Fat Bikery: Bikes & Gear I don’t know what the weather will be when this article comes back from the printers, but GOLLY is it cold out right now. And, we finally got some snow. Perfect conditions for the annual fat bike article. They’re really a thing now: the man on the street reaction to enormous tires used to be a slack-jawed stare of wonder and confusion. Now, the glances are full of lust and smoldering desire. Let’s let that desire smolder for a while and cover some basics of fat-bikery: bikes, and gear.

Bikes:

Gear:

There are now more options for fat bikes than I ever thought possible. For a long time tire size was a very limiting factor, but thankfully this is no longer the case. There are now good tire and wheel options in 24” (my personal fave) 26”, and 27.5” and you can buy a bike with any of these sizes as a stock item. Just like any other bike, which size is correct is a matter of your inseam length and intended use. Smaller wheels allow for a smaller frame, with more standover and a shorter wheelbase. At 5’7”, these are the factors that led me to a 24” wheel size. I ride a racy feeling Peacock Groove with a short wheelbase, plenty of toe clearance, and a headtube that is not super tall. It rides fast and whippy in a good way, like the Yeti cross country frame that I loved in the 90s. I do fit onto 26” fat bikes as well, but the extra weight of the larger tires and taller headtubes make them feel a little slow to me. Riders who are 5 and a half feet or less should seriously consider 24” wheels. It may take a little searching but will be worth it. Cake Bikes and Framed are two local 24” fattie purveyors. 907, Specialized, and Trek also make this size albeit in a kids version. These can be upgraded easily.

There are plenty of articles, and lots of clothing and shops ready to help you sort out proper gear. I’ll just drop some hints here. Layers are good. It was a 20 below wind chill this morning and for that I used four layers on the top and 3 on my legs. Nothing super thick, but it works and you can always unzip or shed one layer if needed. Winter cycling boots that are oversized at least one number and paired with some thick wool socks will keep me warm down to zero. Vapor barriers work on your hands and feet. I can do -20 with a thin sock, newspaper bag over that, then my regular thick wool sox and boots. For hands, latex or nitrile gloves inside your regular gloves should get you an additional 10 or more degrees of comfort. You’re going to sweat in those moisture barriers, but they’ll completely block any wind that might get in and more importantly, will keep all your other layers as dry and insulating (or insulting) as possible. It sounds odd, but it works.

26” is still holds a majority of the market share and will work for almost everyone. There are gobs of them around so we won’t go into great detail about it. 27.5” is the newest kid on the block and (ahem) is gaining a lot of traction. If you are 5’10” or taller it could make a lot of sense for you. My co-worker Adam has been riding this size for a few weeks and he describes it as a game-changer on ungroomed terrain. The larger tire has a better angle of attack in deepish snow and ought to cut trail and roll over obstacles better. Keep in mind that you’ll want a 4” or bigger tire on the 27.5” for good winter results. It’s good to know that all these size (by wheel) bikes are not necessarily one wheel only bikes. My 24” bikes also fit 27.5 plus for summer riding, and it is brilliant. Most 26” fat bikes are able to fit a 27.5 fat wheel and tire and 27.5 plus for summer. 27.5 fat bikes can fit a 29 plus for summer. These beauties are not just for winter anymore. 18

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Have fun, don’t freeze your bits off!

Andy Tetmeyer, Repository of Knowledge Hed Cycling Products hedtech@hedcycling.com www.hedcycling.com


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The Glory of the Winter Triathlon run. bike. ski.

by Kris Swarthout

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As a triathlete trying to survive the winter months you don’t have many options available to you. Sure, you could be one of the lemmings who bangs out hour after hour on their trainer and treadmill indoors logging an impressive amount of miles to nowhere or you could strive to something different, dare I say better? Have you ever done a winter triathlon? I am not talking about an indoor triathlon, but a real outdoors triathlon in the glory of the cold wintery outdoors. Your first thought might be “where do you swim?”, well get that out of your brain. A winter triathlon consists of a run, followed by a bike and finished off with a ski.

The best part of this event is does not start at the crack of dawn like other triathlons. With a 9am start time, most triathletes will feel like they are getting a chance to sleep in. Another fun addition to this race is the fact they have partnered with Insight Brewing. You will be tempted to sample a pint when you pick up your packet at the Insight Brewery and if you do give in to that temptation, you will soon find out you are not alone. After the race, the awards ceremony will bring you back to the Insight Brewery and yet again give you a chance to sample some of the region’s best craft beer.

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Each of these disciplines is a bit different than their summer counterparts. The run is on packed snow trails with less than ideal traction and footing. This brings the pace down and the heart rate up. The distance is normally around 5k, a great start for any three sport event. Next you transition onto a fat bike or mountain bike for a hilly and usually technical multi lap bike course. Expect to ride around 15k for this segment. Lastly strap on the boards for a cross country ski segment. Most races will cater to both classic and skate styles of racing, but true skiers know the real speed is in skate skiing.

So now that we have raised your interest in this crazy alternative winter sport, let’s talk about the National Championships of Winter Triathlon and how that race is right here in our back yard at the King Boreas Winter Triathlon on January 29, 2017 in Saint Paul Minnesota. As an official Saint Paul Winter Carnival event for its second year, the King Boreas Winter Triathlon brings with it all the pageantry and grace that historically parallels the carnival.

As the old commercial said “But wait there is more!” As the official USA Triathlon Winter Triathlon National Championships for a second year, you can yet again expect some seriously cool swag items and prizes including, but not limited to: custom technical t-shirts, custom ROCO winter beanie hats, finisher medals, and national championship designations to the winners of each category. Along with all this will be the chance to represent the USA at the Winter Triathlon World Championships! I know you are pinching yourself at this point thinking there is no way all this could be real, but lucky for you it is. Most people choose to participate in the event as an individual racer, but if you would rather compete as team of two or three athletes, you can do just that. If equipment is your barrier to

entry, fear not for the great sponsors of the race like Now Bike and Triathlon offer fat bike rental for the race. So now that all barriers have been lowered for you to enter into this epic event, the next logical step is to register and get ready. Visit the race website at www.kingboreaswintertri.com today and register. Trust us, you won’t regret it.

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

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

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

Hudson Area Masters

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

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

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

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

White Bear Lake, MN 651-426-1919 Amy Croonquist, 651-426-3619 Triclub@trifitnesswbl.com

Minneapolis YWCA Otters

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

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Low Carb Diets separating fact from fiction by Val Schonberg

It’s the beginning of a new year…and the onslaught of weight loss ads begins! One of the more popular trends among athletes and coaches these days is low-carbohydrate diets. The renewed interest in this diet (< 25% calories from carbohydrate) for improving sports performance is based on the idea that the body’s adaptation to a low-carbohydrate or “ketogenic” diet will increase the muscle’s capacity to use fat as a fuel source during exercise and “spare” carbohydrate stores, thus improving exercise capacity. Unfortunately, there is little proof that this leads to a clear performance advantage and may impair the body’s capacity for high intensity exercise (Burke, LM, 2015). Whether you are a recreational or competitive athlete, you’ve probably learned that carbohydrates are the primary energy source for an athlete’s body and brain and indispensable for performing intense, high quality exercise. Recommendations for athletes are to consume carbohydrates before and during training or a race to sustain activity and optimize performance. Some carbohydrates are easily digested and provide a quick source of energy (i.e. white bread, crackers, sports drinks, applesauce), while other slowdigesting carbohydrates are generally higher in fiber (oatmeal, whole grains, vegetables, most fruits), and will fill muscle fuel stores for later use. Enthusiastic claims about low carbohydrate diets have appealed to many active individuals, especially if he or she is trying to lose weight, find a “magic bullet” to improve performance, or struggles with stomach upset from ingesting carbohydrate during activity. Like anything that sounds too good to be true, there are several reasons why you may want to reconsider jumping on the low-carb bandwagon for improving performance, weight, or health. Poor energy levels during activity. Chronically low carbohydrate intake will reduce carbohydrate availability for the muscle and may affect energy, strength, mental functioning; and consequently, increase the risk of injury. Fatigue is a common complaint from athletes trying to imple20

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ment a low carbohydrate diet. However, only a couple of studies have measured the impact of dietary changes on training and daily life. In one of these trials, researchers reported that when well-trained cyclists/triathletes participated in bouts of intense interval training while either consuming a low-carbohydrate or high-carbohydrate diet, subjective rates of perceived exertion were significantly greater after just 4 days of the lowcarbohydrate diet (Stepto, 2002). Fiber deficit. A diet low in carbohydrate-containing foods is, for many, well below the recommended daily range of 25 to 38 grams for adults, and has been linked to several diseases including colon cancer and constipation. Consuming dietary fiber from a variety of plant foods has numerous benefits, with the current spotlight on the relationship of fiber intake to healthy gut “microbiota” (the community of healthy bacteria in the gut), while fiber-deprived microbiota may promote inflammation and contribute to diseases, such as obesity, stress, and depression. Inadequate energy intake and high protein, high fat diets may compromise health. Reducing one’s intake by omitting an entire food group, such as carbohydrates, usually results in a very low calorie intake. Of course, if calorie intake is below recommended minimums, then that alone will likely result in weight loss; but, also places the athlete at risk of starving lean muscle tissue and compromising other body functions, including the immune system. In the case of consuming adequate calories, then most low-carbohydrate diets have two to three times the recommended dietary allowance for protein and/or fat. Excessive protein intake can put the body at an increased risk of metabolic acidosis, kidney problems, and compromise hydration status. Despite all the confusion in the media about fat intake, chronically excessive intake is clearly demonstrated in the literature to be associated with an increased risk of cardiovascular disease, cancer, and other metabolic diseases. Exercise intensity is limited. Although adaptation to low-carbohydrate diets increase the muscle’s capacity to use fat as a fuel source, there is evi-

dence that these diets do not improve training capacity. Rather, performance is impaired by down-regulating a key enzyme in carbohydrate metabolism, thus reducing the body’s ability to metabolize carbohydrate fuel when performing exercise at high intensity. Dr. John Hawley describes the evidence of carbohydrate dependence during prolonged, intense endurance exercise in a recent review in Sports Medicine, stating that “when highly trained athletes compete in endurance events lasting up to 3 hours, carbohydrate, not fat-based, fuels are the predominant fuel for the working muscles and CHO, not fat, availability becomes rate limiting for performance” (Hawley and Leckey, 2015). Increased cravings. Deprivation often increases desire. Eating a very low carbohydrate diet will often increase cravings for sweets and simple sugars. When the individual gives in to this desire and eats the “forbidden” food, feelings of guilt or shame can result which often leads to overeating or compensatory behaviors, such as increased restriction or excessive exercise, and the cycle of restriction and cravings continues. In conclusion, there is not a one-size-fits-all approach to health or sports performance. Diets often lure people in with the promise of fast results while providing structure to an unstructured eating pattern. To enjoy all the benefits of exercise or a sport, athletes need to follow an individualized approach for meeting their overall energy needs while providing a balance of nutrients, periodized throughout the training cycle, and one that also supports good health!

Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes 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.


MAY 18-20 2017

DONâ&#x20AC;&#x2122;T LET THIS YEARS RESOLUTION GET AWAY FROM YOU!

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