Midwest Events May/June 2017 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS MAY/JUNE 2017

Bike Tuning for the Best Year Ever The Science of Bike Fit Fueling Cyclists Strength and Mobility Training

www.midwestevents.com

Race & Event Calendar

Cycling Tours

YOU WERE MADE FOR THIS AUGUST 18-19, 2017

STAND UP PADDLE BOARD AND KAYAK DIVISIONS ARE BACK! Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K

SAVE $10 ON YOUR REGISTRATION NOW THROUGH JULY 31, 2017 WITH THE PROMO CODE YLTRI$10 AT WWW.YOUNGLIFETRIATHLON.COM

NEW17 IN 20

You Can Do This. Since 2001, the Minneapolis Triathlon has welcomed participants of every age and ability. The event hosts a swim in the calm, warm waters of Lake Nokomis, a gorgeous ride overlooking the Mississippi River and a scenic run around the venueâ&#x20AC;&#x2122;s lush parkland. New programs and formats for first-timers make it more attainable than ever. Learn more. Register today.

July 8, 2017 MPLSTri.com #MPLSTri

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MIDWEST EVENTS www.midwestevents.com

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

Zumbro Endurance 100 Mile Winner Paul Shol; photo by Eric Hadtrath

content

On the Cover: Sawtooth Mountain Challange 2016, Grand Marais, MN; photo by Adam Harju

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

04 Race and Event Calendar 09 Sawtooth Mountain Challenge 10 Scene in Motion

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

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13 Mobility & Strength for Cycling 14 Bike Tuning for the Best Year Ever! 15 Cycling through the Summer: tours and day trips 16 The Science Behind Bike Fit 18 Race Spotlight: 2 Tris to Try 19 Get Rid of Cycling Related Neck and Shoulder Pain Forever 20 Fueling Cyclists: is the power in the protein?

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494 To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Lisa Reback - winner of the Chippewa Trail Run race entry, and Nikki Finstad- winner of the YWCA Womenâ&#x20AC;&#x2122;s Tri race entry! Check out www.midwestevents.com for our monthly race entry contests.

September 30

RACE sponsored by CALENDAR

InsaneInflatable5k.com Special offer for readers — $5 off registration fee with MIDWESTMAG promo code.

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

RUN

5/13

Run Like A Mother

St. Paul, MN

Run

5/13

Brookings Marathon, Half Marathon, Relay

Brookings SD

Run

5/13

Officer Besser Memorial Sunshine 5K

Run. Bounce. Slide. 5/13

Elk River, MN Run FITNESS CAN BE FUN!

Abria Life is Wonderful 5K & Family Fun Run

St. Paul, MN

Run

Eden Prairie, MN

Run

The Nova ClassicMN 2k, 5k, 10k Rochester,

St. Paul, MN

Run

Lumberjack Laps Fun Run

Cloquet, MN

Run

Date

Events

Location

5/4

Stride Academy 5K

St. Cloud, MN

Run

5/4

Healthy Knight 5K

Rosemount, MN

Run

5/5

Granddad Running Time Trial

LaCrosse, WI

Bismarck, ND Run June5/14 3

5/6

Black River Falls School Forest 5K

Black River Falls, WI

Run

5/6

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/6

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

5/6

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

5/6

Run New Prague 1/2 marathon, 10K, 5K, Kids Run New Prague, MN

Run

5/6

Run the Ridge

Run

5/6

From the Heart 1/2 Marathon Relay/ 5K Run Walk Owatonna, MN

InsaneInflatable5k.com 5/20 Pax Christi Run/Walk/Pray 5K

5/6

Door County 1/2 Marathon & Nicolet Bay 5K

Fish Creek, WI

5/6

Prairie du Chien Half Marathon

Prairie du Chien, WI

Run offer for readers — $5 off registration fee Special 5/20 Autism 5K with MIDWESTMAG promo code.

5/6

Run Like A Mother

St. Paul, MN

Run

5/6

Just One More Step 10K/5K

Andover, MN

Run

5/6

Lake Minnewaska 5K, 10K, 13.1 mile

Glenwood, MN

Run

5/6

Save our Hooterz Fun Run

Cloquet, MN

Run

5/6

Girls on the Run

Cedar Rapids, IA

Run

5/6

Moose Run 10K/5K

Moose Lake, MN

Run

5/6

Run for the Roses

Hastings, MN

Run

5/6

ALS SuperHero Dash

St. Paul, MN

Run

5/6

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/6

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/6

Run Around Woman Lake 30K Run, 5K Run/Walk Longville, MN

Run

5/6

Quick Feet 5K

East Grand Forks, MN

Run

5/7

Wings for Life World Run

Richfield, MN

Run

5/7

Bud Break 5K & Kids Daffodil Dash

Chaska, MN

Run

5/7

Downtown Runaround

Minneapolis, MN

Run

5/7

Eau Claire Marathon, Relay, 1/2 Marathon,5K

Eau Claire, WI

Run

5/7

Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/11

Medtronic TC 1 Mile

Minnapolis, MN

Run

5/13

Mothers Day Walk/Run

Duluth, MN

Run

5/13

Be the Match Walk/Run

Minneapolis, MN

Run

5/13

Dash It for Baskets

Eagan, MN

Run

5/13

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/13

Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K

Eagle River, WI

Run

5/21

Police Memorial Week 5K

St. Paul, MN

Run

5/13

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/21

Cellcom Green Bay Marathon, 1/2 Marathon

Green Bay, WI

Run

5/13

Team Amy Run/Walk

Estherville, IA

Run

5/21

Next Steps 5K

St. Paul, MN

Run

5/13

Girls on the Run

Eau Claire, WI

Run

5/21

The Color Dash 5K

Park Rapids, MN

Run

Chaska, MN

Type

5/13 Dash 5K Experience the insanityDonut at an event near you! 5/13WI Madison,

May 6

5/13

June 17

Milwaukee, WI

Mother’sJuly Day85K

St. Paul, MN

Run

Edina, MN

Run

Komen Run for the Cure

Sioux City, IA

Run

JulyMother’s 29 Woodbury Day 5K

Woodbury, MN

Run

St. Cloud, MN Minneapolis, 5/14 Komen Twin CitiesMN Run for the Cure June 10

July 15

5/14

Cedar Rapids, IA Run June 5/14 17

Run

Omaha, NE

Superior, WI 5/18 Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/19

Fargo, ND

Run

Rochester, MN

Run

Eden Prairie, MN

Run

September 30

Fargo 5K Run/Walk

5/19

Stay out of the Sun Run 10K/5K Register at

Minneapolis, MN

Run

5/20

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/20

The Old Glory Run

Cold Spring, MN

Run

5/20

Veterans Memorial Hall 5K

Duluth, MN

Run

FITNESS CAN BE FUN! 5/20

Mama Marla’s Hike it or Bike It 10K/5K

Long Prairie, MN

Run

5/20

Old Glory Run

St. Joseph, MN

Run

5/20

Fast and the Furry 8K, 5K9

St. Paul, MN

Run

5/20

Rock ‘N Run

Little Falls, MN

Run

5/20

Birdtown Half Marathon

Robbinsdale, MN

Run

5/20

Girls on the Run

Red Wing, MN

Run

5/20

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/20

Challenge Obesity 5K

St. Paul, MN

Run

5/20

Daisy Dash 5K

Edina, MN

Run

5/20

Lupulin Brewing 5K, Kids Fun Run

Big Lake, MN

Run

5/20

Foodie 4 Mile

Minneapolis, MN

Run

5/20

Madeline Island Marathon/Half Marathon

Madeline Island, WI

Run

5/20

Harbor House 5K/15K

Superior, WI

Run

5/20

CSR Rescue Romp 5K and Cocker Crawl

White Bear Lake, MN

Run

5/20

Remember the Fallen 5K

Sioux Falls, SD

Run

5/20

Cellcom Green Bay 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/20

Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/20

Live Better Life Longer Rock ‘n Run

Little Falls, MN

Run

5/20

Run & Ride Valleyfair 5K & 1 Mile

Shakopee, MN

Run

5/21

Run & Ride Valleyfair Quarter & Half Marathon

Shakopee, MN

Run

5/13

Nova Classic Run

St. Paul, MN

Run

5/21

Cody’s Dash 5K

Hopkins, MN

Run

5/13

Be the Match Walk/Run

Minneapolis, MN

Run

5/21

See It Forward Run

Bloomington, MN

Run

www.midwestevents.com

5/22

Fit 2 Fight 5K Fun Run

Blaine, MN

Run

6/16

Whipper Snapper Races for Kids

Duluth, MN

Run

5/27

Veterans Memorial Run 10K/5K

New Richmond, WI

Run

6/16

William A. Irvin 5K

Duluth, MN

Run

5/27

Memorial Day/Law Day 5K Run

Willmar, MN

Run

6/17

Water Carnival Run by the River

Hutchinson, MN

Run

5/27

Run for the Lake 5K

McGregor, MN

Run

6/17

Perham Turtlefest Half Marathon

Perham, MN

Run

5/27

Stillwater 1/2 Marathon,10K,5K

Stillwater, MN

Run

6/17

BK 5K Road Race & 1K Kids Race

Winona, MN

Run

5/27

MadtownTwilight 5K/10K and Kids Race

Madison, WI

Run

6/17

Garry Bjorklund Half Marathon

Duluth, MN

Run

5/27

Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot Rochester, MN

Run

6/17

Grandma’s Marathon

Duluth, MN

Run

5/28

Med City Marathon & Half Marathon, Relay, 20 Mile Rochester, MN

Run

5/28

Madtown Half Marathon

Madison, WI

Run

5/28

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, MN

Run

5/28

MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/29

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/29

Randy’s Run

Eden Prairie, MN

Run

5/29

Challenge Hearts & Minds 5K

St. Paul, MN

Run

6/3

Runway 4K

Duluth, MN

Run

6/3

Manitou 15K

White Bear Lake, MN

Run

6/3

Run Wild 5K

Center City, MN

Run

6/3

Go Girl Run 1/2 Marathon & 5K

Columbia, MO

Run

6/3

Girls on the Run

Bloomington, MN

Run

6/3

Medieval Rush

New Salem, ND

Run

6/3

Johnson-Turner Calorie Burner

Forest Lake, MN

Run

6/3

Rhubarb Run

Lanesboro, MN

Run

6/3

Lake Region Half Marathon, 5k, 1Mile

Fergus Falls, MN

Run

6/3

Lola’s Lake Waconia Half Marathon, 10 MI,5K

Waconia, MN

Run

6/3

Rebels Father Hennepin 5K

Champlin, MN

Run

6/3

Tutus and Tennis Shoes 5K

Forest Lake, MN

Run

6/3

Walker Methodist 5 & 10K Run/Walk

Minneapolis, MN

Run

6/4

Runway 4K

Duluth,MN

Run

6/4

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

6/4

Hope in Motion 5K & 1K Walk

Bloomington, MN

Run

6/7

Global Running Day

6/10

Red River Run 15K/5K

Run Fargo, ND

Run

6/10

Marathon to Marathon Full & 1/2 Marathon, Relay, 5K

Storm Lake, IA

Run

6/10

Cody’s Dash 5K

Hopkins, MN

Run

6/10

Delta Scholarship Fund 5K Run

Minneapolis, MN

Run

6/10

Mackinac Island Lilac 10K

Mackinac Island, MI

Run

6/10

Sakatah Challenge 5.6K/10.5K Run & 11.6 M Bike Waterville, MN

Run

6/10

MN State DAR Flag Day 5K

Ramsey, MN

Run

6/10

Best Dam 5K @ Fort Randal

Pickstown, SD

Run

6/10

Stop the Trafficking 5K

Eden Prairie, MN

Run

6/10

Lederhosenlauf 5K

St. Paul, MN

Run

6/10

Marathon to Marathon

Storm Lake, IA

Run

6/10

Red River Run 15K/5K

Fargo, ND

Run

6/10

Rock ‘n Sole 1/2 Marathon, 1/4 Marathon & 5K

Milwaukee, WI

Run

6/13

Fargo Brewing Co. 5K

Fargo, ND

Run

6/16

Manitou 5K

White Bear Lake, MN

Run

6/15

Hillsboro 5K/10K

Hillsboro, ND

Run

6/16

Catch the Cardinal

Hutchinson, MN

Run

6/17

Dew Run

Farmington, MN

Run

6/17

River Rat 5K

Little Falls, MN

Run

6/17

Zumbrota Covered Bridge 5K,10K, Half Marathon

Zumbrota, MN

Run

6/17

River Rat 5K

Little Falls, MN

Run

6/17

Run by the River, 15K, 5K, Kids Run

Hutchinson, MN

Run

6/18

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

6/18

Run Mountain Lake

Mountain Lake, MN

Run

6/18

Fathers Day 5K

Maple Grove, MN

Run

6/18

Blue Tie Run

Mendota Hts., MN

Run

6/18

Star Tribune Father’s Day Ugly Tie 5K

Minneapolis, MN

Run

6/21

Moonlight 5K

St. Paul, MN

Run

Madison, WI

Run

6/23 to 25 HER Madison Half Marathon & 5K Weekend 6/23

Twilight 5K & Kids Adventure 1K

Long Lake, MN

Run

6/23

Midnight Sun Midnight Run

Duluth, MN

Run

6/23

Lakes Area Endurance Half Marathon & 5K

Alexandria, MN

Run

6/24

Circle of Life Half Marathon

Lake City, MN

Run

6/24

The Color Vibe 5K

Sioux Falls, SD

Run

6/24

Get Your Rear in Gear - Rochester

Rochester, MN

Run

6/24

HeartBeat 5000 5K Run/Walk

Minneapolis, MN

Run

6/24

Lions Nearly Naked 5K & Heroes Half Miler

Redwood Falls, MN

Run

6/24

Rochesterfest Mile

Rochester, MN

Run

6/24

Foot Lake 4

Willmar, MN

Run

6/24

Run for the Roses

Roseville, MN

Run

6/24

RCU Charity Classic 10K, 2M, Kids Run

Eau Claire, WI

Run

6/25

TC Pride Rainbow Run

Minneapolis, MN

Run

6/25

Granite City Days 5K

St. Cloud, MN

Run

6/26

Time to Fly 1K, 5K, 10K

St. Paul, MN

Run

6/28

Richard A. Hoska Midsummer Mile

St. Paul, MN

Run

6/29

The Color Vibe 5K

St. Paul, MN

Run

7/1

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

Black River Falls, WI

Run

7/1

Challenge Diabetes 5K

Andover, MN

Run

7/1

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

Black River Falls, WI

Run

7/1

Firecracker 4 Mile

LaCrosse, WI

Run

7/1

Loop the Lake 9K

Zimmerman, MN

Run

7/1

Bowlus 5K

Bowlus, MN

Run

7/2

Nisswa Firecracker 10K/5K

Nisswa, MN

Run

7/2

Green Lake Road Race

Spicer, MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/4

Coon Rapids Firecracker 5K

Coon Rapids, MN

Run

7/4

Free to Run 4 Miles

Maple Grove, MN

Run

www.midwestevents.com

7/4

Freedom Fun Run

St. Peter, MN

Run

5/20

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

5/21

Apple Blossom Races

Hastings, MN

Trail Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

5/21

Salomon CITYTRAIL Loppet 10 Mile 10K

Robbinsdale to Mpls

Trail Run

7/4

Waddle Like A Duck 5K/10K Half Marathon

Walker, MN

Run

5/24

Endless Summer Trail Series Lebanon 10K

Eagan, MN

Trail Run

7/4

FireCracker 5K

Park Rapids, MN

Run

5/24

Millennium Trail Run

Superior, WI

Trail Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

5/27

Growing Green Trail Run 13.1M/6.5 M

Rush City, MN

Trail Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

6/3

Driftless Discovery Trail Run

Decorah, IA

Trail Run

7/4

Bronco 5K

International Falls, MN

Run

6/3

Chester Woods Trail Races 5K/10 M/50K

Eyota, MN

Trail Run

7/4

Freedom Five Road Race

Siren, WI

Run

6/4

Deadwood Mickelson Trail Marathon

Deadwood, SD

Trail Run

7/4

Bemidji Downtown Dash 5K 10K

Bemidji, MN

Run

6/7

Chester Bowl Run

Duluth, MN

Trail Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

6/10

Sour Grapes Half & Half

Brainerd, MN

Trail Run

WALK 5/6

Donald Tremblay Walk for Bladder Cancer

Minneapolis, MN

Walk

5/6

Walk to Cure Arthritis

Bismarck, ND

Walk

5/6

Walk MS

Bemidji, MN

Walk

5/6

Walk MS

Brainerd, MN

Walk

5/6

Walk MS

Marshall, MN

Walk

5/6

Walk MS

Faribault, MN

Walk

5/6

Walk MS

Rochester, MN

Walk

5/6

Walk MS

Duluth, MN

Walk

5/6

Walk MS

Hudson, WI

Walk

5/7

Walk MS

Mankato, MN

Walk

5/7

Walk MS

Alexandria, MN

Walk

6/10

Suburban Adventure 10K/5K

Lakeville, MN

Trail Run

6/10

Running Wild Trail Run 7K Run/1 Mile

Pelican Rapids, MN

Trail Run

6/10

Coureurs de Bois Trail Run & Relay

Kenosha, WI

Trail Run

6/10

City of Trails 5K, 10K, Half Marathon, 1K

St. Croix Falls, WI

Trail Run

6/10

Bark Beetle Trail Race

Custer, SD

Trail Run

6/14

Endless Summer Trail SeriesFrench 5KM

Plymouth, MN

Trail Run

6/25

Firecracker Trail Run

Eau Claire, WI

Trail Run

6/25

Granite City 5K

St. Cloud, MN

Trail Run

6/26

Big Foot Tri & Trail Run 5/10K

Lake Geneva, WI

Trail Run

7/1

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/4

Run for a Vet

Mercer, WI

Trail Run

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

ULTRA RUN

5/7

Walk MS

Fergus Falls, MN

Walk

5/7

Walk MS

Grand Rapids, MN

Walk

5/13

Ice age 50 Mile, 50K, Half Marathon

La Grange, WI

Ultra

5/7

Walk MS

Hutchinson, MN

Walk

5/20

We Walk 50K, Marathon, 1/2 Marathon

St. Joseph, MN

Ultra

5/7

Walk MS

Park Rapids, MN

Walk

5/27

Booneville Backroads Ultra 100M/100K/50K

Booneville, IA

Ultra

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

5/7

Walk MS

St. Cloud, MN

Walk

6/3

5/13

Walk to Cure Arthritis

Des Moines, IA

Walk

6/3 to 4

Kettle Moraine38M, 50K, 100K, 100M

La Grange, WI

Ultra

5/20

Walk to Cure Arthritis

Northern Lakes, MN

Walk

6/23

Black Hills 100 Miler, 50 Mile, 50K, 30 K

Sturgis, SD

Ultra

5/20

Walk to Cure Arthritis

Cedar Rapids, IA

Walk

7/1

Afton Trail 50K

Hastings, MN

Ultra

5/20

Walk MS

Sioux Falls, SD

Walk

5/20

We Walk Marathon/1/2 Marathon/ 50KM

St. Joseph, MN

Walk

6/3

Lymphomathon 5K Walk

Minneapolis, MN

Walk

6/10

Sioux falls Kidney Walk

Sioux Falls, SD

Walk

TRAIL RUN

TRIATHLON & DUATHLON 6/17

Lake Minnetonka Triathlon & Aquabike

Excelsior, MN

Aquabike

5/20

White Dear Triathlon

Boulder Junction, WI

Offroad Tri

6/3

Winnebago Outdoor Adventure Race

Forest City, IA

Offroad Tri

6/10

Chippewa Triathlon

Cass Lake, MN

Offroad Tri

5/6

Maple Syrup Fun Run 10K, 5K, 1M

Faribault, MN

Trail Run

6/24

U-Care Tri-Loppet

Minneapolis, MN

Offroad Tri

5/6

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

8/26

Fat Tire Triathlon

Seeley, WI

Offroad Tri

5/6

Ham Run Half Marathon, 5K

Grand Marais, MN

Trail Run

8/27

Kinni-ator Adventure Challenge

River Falls, WI

Offroad Tri

5/7

Elyâ&#x20AC;&#x2122;s Peak Run

Duluth, MN

Trail Run

5/6

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/7

Stigma Breakers Trail Races

Farmington, MN

Trail Run

5/6

TriByKnight

Waverly IA

Triathlon

5/13

Go Spring 5 & 10km Race/Run/Hike

Battle Creek, St. Paul, MN Trail Run

5/7

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/13

Ice Age Trail 13.1 M, 50K, 50M

La Grange, WI

Trail Run

5/7

TriZou Triathlon

Columbia, MO

Triathlon

5/14

Spirit Mountain Run

Duluth, MN

Trail Run

5/13

Tri4Grace Memorial Triathlon

River Falls, WI

Triathlon

5/17

Woodland Run

Duluth, MN

Trail Run

5/20

Root River Triathlon

Houston, MN

Triathlon

5/20

Uff-Da Trail Run

Woodville, WI

Trail Run

5/20

White Deer Triathlon

Boulder Junction, WI

Triathlon

5/20

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

5/20

TRF Sanford Health Triathlon

Thief River Falls, MN

Triathlon

www.midwestevents.com

6/3

MadManMini Triathlon

Madison, SD

Triathlon

6/3

New Bri Tri

New Brighton, MN

Triathlon

6/4

Aurora BayCare Triathlon

Green Bay, WI

Triathlon

6/4

Buffalo Triathlon

Buffalo, MN

Triathlon

6/4

Pigman Triathlon Sprint

Palo, IA

Triathlon

6/4

Eau Claire Triathlon

Eau Claire, WI

Triathlon

6/4

Legend Free State Triathlon

Lawrence, KS

Triathlon

6/10

Kids for a Cause Triathlon

St. Paul, MN

Triathlon

6/10

Tri Clear Lake

Clear Lake, IA

Triathlon

6/10

Trinona Kids Triathlon

Winona, MN

Triathlon

6/10

Fairmont Triathlon

Fairmont, Mn

Triathlon

6/11

Ironman 70.3 Wisconsin

Madison, WI

Triathlon

6/11

Trinona

Winona, MN

Triathlon

6/11

Grand Rapids Triathlon

Ada, MI

Triathlon

6/10

Liberty Triathlon

Rockford, MN

Triathlon

6/17

Lake Minnetonka Triathlon & Aquabike

Excelsior, MN

Triathlon

6/17

Topeka Tinman Triathlon

Topeka, KS

Triathlon

6/17

Dakotaman Triathlon

Harrisburg, SD

Triathlon

6/17

Quad Cities Triathlon

Davenport, IA

Triathlon

6/18

Rochesterfest Triathlon

Rochester, MN

Triathlon

6/23

Average Joe Junior

Perham, MN

Triathlon

6/23

Sanford Kids Tri for Health

Jackson, MN

Triathlon

6/24

Sanford Tri for Health

Jackson, MN

Triathlon

6/24

Average Joe Triathlon

Perham, MN

Triathlon

6/24

Y Kids Tri

Northfield, MN

Triathlon

6/25

Copper Creek Triathlon

Pleasant Hill, IA

Triathlon

6/25

My First Tri June

Lino Lakes, MN

Triathlon

6/25

Lake Waconia Triathlon

Waconia, MN

Triathlon

6/25

Big Foot Tri

Lake Geneva, WI

Triathlon

7/8

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

7/8

Timberman Triathlon

Cohasset, MN

Triathlon

7/8

Phillips Chain of Lakes Triathlon

Phillips, WI

Triathlon

7/8

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/8

The Accel Triathlon

Waterloo, IA

Triathlon

7/8

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/8

Hyvee Mini Triathlon

Watertown, SD

Triathlon

8/26

Maple Grove Triathlon/Duathlon

Maple Grove, MN

Triathlon

5/6

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/13

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/20

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

5/20

Pace and Pedal

Black River Falls, MN

Duathlon

5/21

Gildan Esprit de She Duathlon

Lakeville, MN

Duathlon

5/21

Gear West Duathlon

Orono, MN

Duathlon

5/26

Apple Kids Duathlon

Sartell, MN

Duathlon

5/27

Apple Duathlon

Sartell, MN

Duathlon

6/10

Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

6/18

Papillion Days Duathlon

Papillion, NE

Duathlon

Triathlon

presented by

August 26, 2017

www.midwestevents.com

CYCLING 5/5 to 7

LaCrosse Omniun

LaCrosse, WI

Cycle

5/6

Dar’s Midwest Time Trial Championship

Willard, WI

Cycle

5/6

Ride Around Woman Lake

Longville, MN

Cycle

5/7

Mayor’s Bike Ride Ucan Loop

Urbandale, IA

Cycle

5/13

Mayor’s Bike Ride

W. Des Moines, IA

Cycle

5/13

Bike MS Twin Cities Ride

St. Paul, MN

Cycle

5/13

Tour Le Brew

Des Moines, IA

Cycle

5/15

Fargo Marathon Cyclothon

Fargo, ND

Cycle

5/20

The ORGAN Trail 10, 25, 50, 70 & 85 M

Iowa City, IA

Cycle

5/20

Mama Marla’s Hike it or Bike It 15.5 mile

Long Prairie, MN

Cycle

5/20

Bob Barabe Memorial Time Trial

Somerset, WI

Cycle

5/20

US Bicycle Route 41 Tour

St. Paul to Grand Marais

Cycle

5/21

Tour du Taliesin

Spring Green, WI

Cycle

5/26

Burlington Road races

Burlington, IA

Cycle

5/27

Snake Alley Criterium

Burlington, IA

Cycle

5/28

Melon City Criterium

Muscatine, IA

Cycle

5/28

Leinenkugel’s Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/29

Quad Cities Criterium

East Davenport, IA

Cycle

6/3

Rib FallsTime Trial

Edgar, WI

Cycle

6/3

Tour de Cure

Minneapolis, MN

Cycle

6/3

Tour of Lakes

Brainerd, MN

Cycle

6/3

Tour de Pepin

Lake City, MN

Cycle

6/3

Bike for a Cure, 34 or 12 miles

Estherville, IA

Cycle

6/9 to 11

Bike MS: C.H. Robinson MS 150 Ride

Duluth to Twin Cities

Cycle

6/10

Tour de Cure

Urbandale, IA

Cycle

6/10

Tour de Coulee 20, 65 or 100 mile

Holmen, WI

Cycle

6/10 to 11 Tour of the Mississippi River Valley

Bettendorf, IA

Cycle

6/10

Sakatah Challenge 11.6 M bike

Waterville, MN

Cycle

6/10

Lifetime Hillfest 100

Prescott, WI

Cycle

6/10

Frederic Time Trial

Frederic, WI

Cycle

6/11

Chase Trempeauleau

Trempeauleau, WI

Cycle

6/11

Mickelson Trail Bike Tour

Rapid City, SD

Cycle

6/14 to 18 North Star Bicycle Festival

St. Paul Area, MN

Cycle

6/14

Chamois Time Road Race

SW Kalona, IA

Cycle

6/17

Bacoon Ride

Waukee, IA

Cycle

6/17

Bike Bemidji: Loop the Lake Festival

Bemidji, MN

Cycle

6/17

Lake to Lake Ride, 50M

Waterloo, IA

Cycle

6/17

Dam2Dam Ride

Little Falls, MN

Cycle

6/17

Horribly Hilly Hundreds

Blue Mounds, WI

Cycle

6/18

Ride the River

Davenport, IA

Cycle

6/24

Dairy Days Road Race

Greenwood, WI

Cycle

6/24

Bike MS C.H. Robinson Iowa Ride

Ankeny, IA

Cycle

6/24

Tour de Cure Eastern Iowa

Cedar Rapids, IA

Cycle

6/24

Superior Vistas Bike Tour

Washburn, WI

Cycle

6/24

Univ. of Okoboji Cycling Classic 25, 50, 100 M

Milford, IA

Cycle

6/25

Get the Lead Out! Time Trial

Greenwood, WI

Cycle

7/4

Tour D’Amico 29, 45 & 62.2 M

Golden Falley, MN

Cycle

7/8

South Dakota Tour de Cure

Sioux Falls, SD

Cycle

7/8 to 14

Bike Northwoods Tour

Superior, WI

Cycle

7/9 to 15

Habitat 500 Bike Ride

Proctor, MN

Cycle

8/13 to 19 Lumberjacks & Loons

Itaska to Grand Rapids

Cycle

8/23 to 30 Headwaters to Hillls 2017

Park Rapids, MN

Cycle

9/23

Hugo, MN

Cycle

Eagle, WI

Mtn. Bike

Tour de Hugo

MOUNTAIN BIKING 5/6

Southern Kettles Classic

5/7

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/13

9 Hours of Alpine Valley

Lake Geneva, WI

Mtn. Bike

5/21

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/21

Detroit Mountain Shakedown

Detroit Lakes, MN

Mtn. Bike

5/13

Sugar Cubed Marathon

Solon, IA

Mtn. Bike

5/13

9 Hours of Alpine Valley

Eagle, WI

Mtn. Bike

5/27

Stump Farm 100

Suamico, Wi

Mtn. Bike

6/3

Mt. Borah Epic

Cable, WI

Mtn. Bike

6/4

Bluff Riders Charge

Mankato, MN

Mtn. Bike

6/10

Romp in the Swamp Epic

Wausau, WI

Mtn. Bike

6/11

Red Wing Classic

Red Wing, MN

Mtn. Bike

6/17

Chequamegon 100

Cable, WI

Mtn. Bike

6/18

Mt. Morris Challenge

Mt. Morris, WI

Mtn. Bike

6/24

Lutsen 99er

Lutsen, MN

Mtn. Bike

6/25

Single Track Escape

St. Cloud, MN

Mtn. Bike

6/25

FORC Side Thrill Ride

Davenport, IA

Mtn. Bike

6/25

Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

7/1 to 2

Whiterock Conservancy Liberty Bell Cup

Coon Rapids, IA

Mtn. Bike

7/8

Lewis & Clark Crusher

Council Bluffs, IA

Mtn. Bike

INLINE ROLLERBLADE RACE 6/17

Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

9/16

Northshore Inline Marathon/Half Marathon

Duluth, MN

Inline

Sawtooth Mountain Challenge

Northern Minnesota has hundreds of thousands of acres of undeveloped forest haphazardly crisscrossed with a network of forest roads that vary from “pretty good” to “don’t try it.” The Forest Service comments on many of these roads is, “Passenger car traffic is not a consideration.” What can you do with these miles and miles of rural roads that run through the forest? Almost thirty years ago Mark and Melinda Spinler of Grand Marais, MN came up with an idea and it has lived on in a number of different iterations as the Sawtooth Mountain Challenge. On the far edge of those thousands of acres is the City of Grand Marais, a former fishing village of about 1,300 people that serves as one of the last bastions of civilization before you head to the Boundary Waters Canoe Area or to Canada. Mark and Melinda have called Grand Marais home for over 30 years and have been the proprietors of Superior North Outdoor Center, the local bike shop. With the urging of some friends and backing from the Minnesota Mountain Bike Series, Mark and Melinda helped create the Sawtooth Mountain Challenge as an

epic, barely legal cross country mountain bike race that started at the edge of Lake Superior in Grand Marais, climbed the 600 feet up muddy and unsurfaced trails to the top of the Sawtooth Mountain Ridge, and then charged across the forest on roads that wouldn’t even consider passenger car traffic before plunging back down the hill to Grand Marais for a finish near the iconic Artist’s Point. The race continued this way for many years with the course changing from year to year slightly, but the attraction was the same. This was the mid 80’s and mountain biking was just being discovered with 26” wheels, rigid forks, neon colored jerseys, and foolishly long hair. There weren’t many truly off-road races yet and this one was different. It was HARD. Really hard. Up to 150 racers returned to Grand Marais covered in mud, scratched from the poorly manicured trails, dented both physically and spiritually. Mountain biking, of course, took off and races popped up just about everywhere. Racers didn’t have to travel so far to get high quality races and

ADVENTURE RACE

the Sawtooth Mountain Challenge dwindled. For a few years the race didn’t happen, but in recent years the Superior Cycling Association (the local chapter of IMBA) took up the mantle and rebuilt the race from the ground up. This year marks the 25th year of the Sawtooth Mountain Challenge, which, in its current form, is the only all single-track mountain bike race on the North Shore. It has 8, 15, and 22 mile options and is co-sponsored by Voyageur Brewing of Grand Marais and the Fireweed Bike Cooperative, the new bike shop that has grown out of Mark and Melinda’s Superior North Outdoor Center. The purpose of the race is to be a fundraiser for the Superior Cycling Association’s trail maintenance fund for upkeep on the very singletrack that the race utilizes. The race will be October 21st and registration can be found here: https://register.chronotrack.com/r/24833

GRAVEL BIKE

5/6

Insane Inflatable 5K

Madison, WI

Adv Race

5/6

The Hungry Bear 100

Cable, WI

Gravel Bike

5/13

Lake Bronson Adventure Race

Lake Bronson, MN

Adv Race

5/19

Alexander 380

Spring Valley, MN

Gravel Bike

5/20

Gladiator Assault Challenge

Boone, IA

Adv Race

5/20

Almanzo 100, Royal 162

Spring Valley, MN

Gravel Bike

5/23

Mud Factor Minnesota

Ham Lake, MN

Adv Race

5/20

The Bear 100

Laona, WI

Gravel Bike

5/20

Olmitz Miner Adventure Race

Chariton, IA

Adv Race

5/20

Burleigh County Cup

Burleigh County, ND

Gravel Bike

6/3

Winnebago Outdoor Adventure Race

Forest City, IA

Adv Race

5/27

Le Grand du Nord

Grand Marais, MN

Gravel Bike

6/3

One Tough Cookie

New Liberty, IA

Adv Race

5/28

Badlands Gravel Battle

Medora, ND

Gravel Bike

6/3

Insane Inflatable 5K

Bismarck, ND

Adv Race

6/3

Riotgrravel

Hastings, MN

Gravel Bike

6/10

Insane Inflatable 5K

St. Cloud, MN

Adv Race

6/10

Gold Rush Gravel Grinder

Spearfish, SD

Gravel Bike

6/11

Chase Trempealeau

Trempeleau, WI

Adv Race

6/10

Luce Line Loops

Hutchinson, MN

Gravel Bike

6/17

Insane Inflatable 5K

Rochester, MN

Adv Race

6/10

Westside Dirty Benjamin

Chaska, MN

Gravel Bike

6/17

Insane Inflatable 5K

Cedar Rapids, IA

Adv Race

6/17

Good Life Gravel Gran Fondo

Malvern, IA

Gravel Bike

6/17

Viking Challenge Extreme Mud Run

Fergus Falls, MN

Adv Race

6/24

S.W.I.G Tour

Villisca, IA

Gravel Bike

6/17

CrossFit Slipstream Summer Erlay

St. Paul, MN

Adv Race

6/24

Iowa Games Gravel Grinder

Ames, IA

Gravel Bike

6/24

Gravel Grinder Nationals

Lawrence, KS

Gravel Bike

6/18

Minneapolis Challenge Adventure Race

Minneapolis, MN

Adv Race

6/24

Spartan Sprint Race

Welch, MN

Adv Race

7/6

Insane Inflatable 5K

Madison, WI

Adv Race

7/15

Insane Inflatable 5K

Milwaukee, WI

Adv Race

7/15

Insane Inflatable 5K

Stillwater, MN

Adv Race

9/30

Insane Inflatable 5K

Superior, WI

Adv Race

Mora, MN

Canoe

CANOE 5/6

Snake River Canoe Race

SWIM 6/10

Zorbaz Gull Lake Challenge

Nisswa, MN

Swim

6/17

END WET 36 Mile

Grand Forks, ND

Swim

6/17

Lake Harriet Open Water Swim

Minneapolis, MN

Swim

7/15

Lake Rebecca 5K

Lake Rebecca, MN

Swim

www.midwestevents.com

scene in motion

Spirit of the Lake; Dr Michael Lovett

Campwannarunamileormore; Midwest Events Shake Your Shamrock; Midwest Events

Campwannarunamileormore; Midwest Events

www.midwestevents.com

Hot Chocolate 15K/5K; Ram Racing

Shake Your Shamrock; Midwest Events Shake Your Shamrock; Midwest Events

Hot Chocolate 15K/5K; Ram Racing

Zumbro Endurance Run; Zach Pierce

Hot Dash; Twin Cities in Motion Spirit of the Lake; Dr Michael Lovett

Hot Dash; Twin Cities in Motion

Campwannarunamileormore; Midwest Events

Hot Dash; Twin Cities in Motion

www.midwestevents.com

Saint Fennessey 4K; Grandma’s Marathon Saint Fennessey 4K; Grandma’s Marathon

Saint Fennessey 4K; Grandma’s Marathon Campwannarunamileormore; Midwest Events

Zumbro Endurance Run; Zach Pierce Saint Fennessey 4K; Grandma’s Marathon

www.midwestevents.com

Mobility & Strength for Cycling by Dr. Crystal Neal

Stay on the road and out of rehab by keeping your neck, shoulders, and core conditioned to support your ride. As I hopped on my bike for the first time this spring, I was quickly reminded that riding a bike for longer than 10 minutes is not to be taken lightly. It is an activity that deserves ramp up time and dedicated prehab. Not only are our legs working to pedal, our arms to hold ourselves upright, but our neck and back are doing a lot of the endurance work to continue full steam ahead. As I was feverishly peddling down the road, my helmet on my head started to weigh me down and I struggled to keep my eyes forward. My arms and upper back started to weaken, and my low back started to get stiff. As the selfdeprecating comments started streaming I realized it was inconceivable to ask my neck to hold up a 10-pound head with a helmet on it, my arms and upper back to hold a plank for this long, and my back to curve into a stream lined position without training it to do so! So, like any good athlete would do, I started thinking of ways I could prepare my body for the ultimate test of athleticism. Not only did I need a way to prepare for my journey, but I also needed a solution to manage the discomfort and fatigue while I was riding. Naturally I started testing the exercises, some worked and some did not. Although some of these exercises can be done while riding, I would advise against it. It was quickly apparent that the cool factor was lost and could be considered inattentive riding. I came up with a list of mobility and strengthening exercises that I feel will cover most bike causing ailments. Follow these few simple exercises to make sure your back, core, and neck are conditioned enough to support your ride. Neck exercises: Lay on your back and lightly tuck your chin to lift your head slightly off the ground. Hold for 5 seconds then repeat 15 times. Lie on your stomach, (with or without your helmet on) lightly tuck your chin, squeeze your shoulder blades down and back, then lift your head up into a slight extension position. Hold for 5 seconds then repeat 15 times. Shoulder Exercises: In a seated position with legs out in front of you and an exercise band

wrapped around your feet, grab each end with your hands. Squeeze your shoulder blades down and backwards while keeping head upright with a slight chin tuck. Repeat 3 sets of 15. In a push up position, push hands into floor while pushing upper back towards ceilings allowing shoulder blades to move forward on the thoracic wall. This can also be done with a band around the upper back to provide more resistance. Repeat 3 sets of 15. Low back and Core exercises: in seated position suck your belly button in and upwards towards your spine and flatten low back (This is called a posterior pelvic tilt), hold for 5 seconds. Then rotate your hips in the opposite direction and arch your low back and hold for 5 seconds. Repeat until low back feels stretched out and core is tired. Lie on your back and bring your hips and knees to a 90/90 position. Perform a posterior pelvic tilt and push your knees into your hands and your hands into your knees. Hold for 10-15 seconds and repeat 15 times. Although these exercises will help keep you on the road and out of my office, I do recommend a full strengthening and flexibility program for most of my athletes. The best way to stay injury free is to mix up your workouts. It is best practice to have a few strengthening workouts, mobility/ yoga workout, and an alternative endurance exercise planned per week. If you are ever biking to Victoria on the Minnetonka LRT Regional Trail, stop in the clinicâ&#x20AC;Ś I know a few great watering holes around there!

Dr. Crystal has been working with endurance athletes and rehabbing their injuries for more than 6 years. Her practice is heavily based on deep tissue massage, myofascial release, hands on strengthening, and correcting faulty movement patterns. As an endurance athlete, she recognizes the drive to getting back to the activity you love, and has made it her mission to get you there. Her favorite race is the â&#x20AC;&#x153;Harder Than Hellâ&#x20AC;? half marathon in Duluth. Her favorite injuries to treat are plantar fasciitis and hip tendonopathies. Rock it in 2017!

www.midwestevents.com

Let’s Get to It!

Get your bike ready and have the best year ever! by Andy Tetmeyer

photo courtesy Maple Grove Cycling

Every spring the tulips push out of the ground (only to get killed by a late frost). Within a week, the latest crop of “get your bike ready” and “best year ever” cycling articles pop up right alongside the flowers and lilacs. So, let’s get to it! (We’re going to assume that you are not a complete newbie). This will be your best cycling year ever because by the end of this article you will have a list of relatively simple improvements that can be made to you and your bike. If you have not already done them, they truly will make you a little faster. Starting with you, the rider, it may be possible to improve your fit or positioning on the bike. In general you want to start by having your saddle the right height. It’s my opinion that a lot of people have their saddle too high. A good starting point is to have someone follow you on a short ride. If your hips are rocking up and down with your pedal stroke, your saddle is too high. A stable trunk, including your hips allows your legs to generate more power. If your toes are noticeably pointing down at the bottom of your pedal stroke, your saddle is too high. A little downward slant is fine but going fast is about power. You can make more power with a flatter foot than you’ll be able to by doing the ballerina look. Next, where are your handlebars? With your hands on the brake hoods, there should be some bend at your elbows. Your shoulders should not be all scrunched up by your ears (well not for road riding. TT is a different story). Unless you are really tall, your back ought not to be flat and parallel with the ground. Fitting is generally not a one person job. At minimum you need a friend who can at least snap some photos. With some concrete evidence of what you look like on the bike it is not a terrible idea to compare your photos 14

www.midwestevents.com

to what pros look like when they’re on a bike. Google images is very good at this. If a photo of you looks just like a pro, then you likely won’t improve from where you are. If there are very evident differences, look for a middle ground between where you see the pros fitting on their bikes and where you are. Knowledgeable shops and experienced friends are great resources, but you can’t (shouldn’t?) get something for nothing. Renumeration in cash American (at a shop) or malt beverages for your knowledgeable friend is the right thing to do here. Moving on, should you shave your legs? If you don’t already, and you want to, then go ahead. If nothing else it feels great, and might inspire you to ride faster. If you don’t want to shave, it is probably not slowing you down. Will a bike tune-up help? Yes. A clean chain and straight wheels that don’t rub the brakes will make you instantly faster. Correctly adjusted derailleurs will work better. A broken chain will make you at least an hour late to work – ask me how I know. If you are a home mechanic with finely tuned machines, then obviously I am not talking to you.

Air pressure – it’s a pet peeve and a chance to make a big difference in your ride for approximately zero dollars. In simple terms, total air volume needs to be considered when you pump up those tires. We started making wide (for the time) wheels in 2007. Now everybody has caught on and modern wheels are anywhere from 22 to 26mm wide. Gravel and adventure wheels are even wider. Commonly used tires are a lot wider than 10 years ago also. With wider tires and rims, the air volume inside that tire is 35-50% more than it was in the old days. 100 psi is WAY too much air pressure for nearly every modern road bike. With Hed’s 25mm wide plus rims, which are our stock offering, I run 70-80 psi with 23mm tires, 55-70 psi with 25mm tires, and 55-65 psi with 28 tires. More pressure will not make you go faster. It will make you more fatigued, decrease road grip, and wear your tires and spirit faster. There’s a very good discussion of this on the Silca Pumps blog – on the internet. Just be sure to come up for air once in a while. Go ride, have fun, and remember BEST YEAR EVER!

Tires, wheels, air pressure. All are important if you want the best ride EVER! On tires, some really are faster than others. Ask at your shop, or simply spend 5 -8 hours on the internet doing research. Be sure and erase the search history. Wheels? Those are my day job, and here at Hed we really do make very fast wheels. We’re in Roseville if you are curious – made right here in the USA. There are other good wheels also, and a lot of second tier stuff that might be adequate. Ask at your shop, or at least be sure and erase that search history. You could also call or email us here at Hed Cycling.

Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Roseville. 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.

Cycling through the Summer

Cycling is on the rise as more people embrace the sport for fun and fitness. Bike Tours are a great way to get out there with other cyclists. Whether you are signing up for your first organized bike ride or looking for a new challenge, there are many options for every level and type of rider. There are many non-competitive tours and rides throughout the season, supported events with a combination of rest stops, support vehicles and finish party. Many are fundraisers for charities, memorial rides, or showcase a state, city or festival. Choices include 1 day tours, city tours, scenic tours, or multi day events. Route length options are perfect for those looking to get the whole family involved. Check your local bike associations for more rides. But get out there and RIDE! *** Dates subject to change. Please consult race websites for updates.

Bike MS

May 13 Bike MS: Twin Cities Ride, St. Paul, MN, 15, 28 or 44 mile June 9-11 Bike MS: C.H. Robinson MS 150 Ride Duluth to White Bear Lake June 24 Bike MS: C.H. Robinson Iowa Ride, Ankeny, IA 25, 50 or 100 Mile July 19-23 Bike MS: TRAM Ride Alexandria, MN, fully supported 3 or 5 day option August 5 Bike MS: Sioux Falls, Sioux Falls, SD, 20, 61 or 100 mile http://bikems.org/

Tour de Cure

June 3 Minneapolis, MN, 7, 18, 29, 43, 62 or 100 mile June 10 Urbandale, IA, 25, 50, 75 mile June 24 Cedar Rapids, IA, 25, 55, 100 mile http://tour.diabetes.org/

Single Day Rides

May 221 Tour de Taliesin Spring Green, WI www.taliesinpreservation.org/ May 28 Leinenkugel’s Chippewa Valley Century Ride, Chippewa Falls, WI, 35, 50, 75 or 100 mile www.chippewavalleyride.us June 3 Tour de Pepin, Lake City, MN, 32, 50, 72 or 100 mile rides https://www.facebook.com/Tour-de-Pepin-184305984936984/ June 10 Hillfest 100, Prescott, WI, 15 mile family course and 35, 60, 100 mile www.lthillfest.com June 24 Superior Vistas Tour, Washburn, WI 13, 19, 34, 40, 52, 70 or 100 mile www.superiorvistas.org July 4 Tour D’Amico Golden Valley, MN, 29,45 and 62.2 mile www.tourdamico.org July 9 Tour of Saints St. Joseph, MN, 18, 35 or 50 mile rides http://tourofsaints.com July 15 Split Rock Tour Duluth, MN 15 to 100 mile rides July 23 St. Jude Ride MN Major Hastings, MN, 20, 40 and 60 mile, 1 Mile Kids Ride, 5K run http://fundraising.stjude.org/site/ PageServer?pagename=ride_home July 29 Black Hills Back 40 Rapid City, SD http://www.blackhillsback40.com/ August 5 The Great River Energy Mesabi Trail Tour, Northern Minnesota, 14, 26, 50 or 67 mile, http://www.mesabitrail.com/trail-activities/tour/ August 5 Tour de Tonka, Minnetonka, MN, 16, 30, 48, 57, 65, 75 or 100 Mile https://www.minnetonkaschools.org/district/mcec/events/tour-de-tonka August 6 HOPBRAI Cedar Rapids, IA, Ride for the American Diabetes Assn. http://www.hopbrai.com/ August 12 Dairyland Dare Dodgeville WI, 50, 100, 150, 200, 250, 300 KM www.dairylanddare.com August 19 Tour de Pines, Itasca State Park, 25, 50 or 75 mile www.ironmanbikeride.org/tourdepines August 19 Gran Fondo Cedar Valley, Cedar Falls, IA 60 and 100 mile http://www.cedarvalleysports.org/granfondocedarvalley.html August 26 Cycle St. Croix Bike Tour New Richmond, WI, 27, 58, 90K or 12K family http://www.nracentre.com October 1, granGABLE, Coralville, IA, 60, or 100 mile http://grangable.com September TBD St. Paul Classic Bike Tour, St. Paul, MN, 15 , 30 or 45 mile www.bikemn.org September 9 Jessie James Bike Tour Northfield, MN, 12, 30, 45, 60 or 100 mile www.jessejamesbiketour.org September 16 Mora Bike tour, Mora MN, 25 or 50 mile rides www.morabiketour.org September 23 Tour de Hugo, Hugo, MN 6, 20, 35, 50 & 62 Mile, www.tourdehugo.com September 24 Lifetime Gran Fondo Waconia, MN, 15 mile course, 5 mile lap choices, post-race festival www.ltgranfondo.com October TBD Mankato River Ramble Mankato, MN, 12, 26, 42 or 50 mile rides www.bikeriverramble.org

Multi Day Tours

June 10-11 Tour of the Mississippi River Valley Bettendorf to Dubuque, www.qcbc.org/tomrv July 8 -14 Bike Northwoods Tour Superior, WI http://www.bikewisconsin.com/ July 9-15 Habitat 500, Minneapolis, MN, 500 miles 7 days www.habitat500.org July 23-29 RAGBRAI 7 day ride across Iowa The oldest, largest and longest bicycle tour, http://ragbrai.com August 5-12 CANDISC, Garrison, ND, 400 miles www.candisc.net August 13 -19 Lumberjacks & Loons, Itasca to Grand Rapids, women’s adventure, limited to 12. www.mywahooadventures.com August 23-30 Headwaters to Hills, Ride the Mississippi, Itasca to La Crosse, 800 miles, www.mywahooadventures.com August 25-27 Ride Across Wisconsin Dubuque, IA to Kenosha WI www.rideacrosswisconsin.com Sept 1-4 La Crosse Area Labor Day Weekend Bicycle Festival La Crosse, WI, road, mountain, gravel, bmx & guided rides, www.bicyclelacrosse.com September 9 to 15 Ride MN 1, Oslo to Illgen City, MN, 346 mile ride for Cancer fundraiser, https://www.ridemn1.org/

North Star Bicycle Festival

For fans of pro/elite racing the North Star Bicycle Festival, which draws race teams from across the country, will be back June 14 to 18. This year’s festival, presented by North Memorial Health Care, will include The Life Time Fitness Hillfest on June 10, the Greg LeMond CEO Ride for Kids for Special Olympics on June 16, and the North Star Grand Prix pro stage bike race June 15 thru 18 in St. Paul, Cannon Falls, Minneapolis, No. Mankato and Stillwater. Amateur criterium racers also get a chance to show their skills in No. Mankato and Stillwater. Come prepared to cheer and enjoy the experience. www.northstarbicyclefestival.com www.midwestevents.com

Bigger is

better…right?

172.5 cranks

by Kris Swarthout and Chris Balser

Crank length, power output and the science behind bike fit.

For many years I have heard bikers and triathletes talk about crank length and power output. Most really had no idea what they were talking about, let alone knew why they rode the specific crank length which was on their bike. These are the people I call the “slowtwitch nation”. These are the same people who spend all day talking, defending and criticizing each other in online forums with little to no data to back up their statements and even less clinical data to backup their banter. About two years ago I was approached by my friend and bike fit guru Chris Balser. Chris is one of those guys who is so wicked smart he forces you to raise your game after every conversation. One day we began talking about how he was fitting athletes with 155mm cranks. My first reaction was, well that is stupid, but then I remember Chris was wicked smart and never does anything without reason. Chris said he was turned onto the idea after speaking with Greg LeMond. Greg at the time had moved to riding 145mm cranks. His rationale was that longer cranks provide more mechanical leverage, but shorter cranks offer superior mechanical and joint leverage. The science seemed to be sound, so Chris then went to his friend John Cobb. John had begun manufacturing shorter crank lengths because he believed they “open” a rider’s hip and improved tidal-flow for a more aerodynamic position. So we now had the first of the three elements locked in, a manufacturer who was committed to producing a product based on the belief it would improve a rider’s output. Normally this is where “slowtwitch nation” would simply say yes or no based off of preconceived ideas and either say it was the second coming and everyone should buy it or burn it down. Chris and I looked at it and knew there were two more elements missing before we would comment on it. The next steps were nailing a new adjusted fit and training the athlete accordingly. We thought if we could bring the athlete back to the same power production capability on the shorter cranks we could make substantial gains in both aerodynamics and run capability off the bike. Chris’s first test compared Sm02 (blood oxygen saturation) values at two-different crank lengths (stock vs. 155) at a predetermined effort using an ergometer. Sure enough, John was right. 16

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155 cranks

SmO2 was higher for all clients when the saddle position (-X/+Y) was adjusted for leg extension, meaning there were higher oxygen concentration levels in the muscle tissue when the shorter cranks were used. The quantity and ratio of X/Y adjustments varied between individuals, this was probably a function of pre-change posterior tension. During his tests, Chris used plantar flexion angles as the control for leg extension. We now had two of the three elements we wanted to conclusively prove we were doing the right thing. Prior to athletes moving to the new shorter cranks, I tested each using a six minute power to weight ratio protocol on a Computrainer and a flat five mile course. The tests occurred in the same point of the athletes mesocycle of training so as to allow each athlete to be equally rested. I used an FTP (functional threshold power) based training protocol on each athlete. They rode three to five times per week with two of the workouts being a high stress level workout. Each of the athletes competed at a high level in

triathlon and would be considered to be “strong on the bike”. Surprisingly each athlete retested four weeks after their refit and mounting of the new cranks at the same power to weight level as with the original longer cranks. We now knew we could move athletes from their original crank length to 155mm with no loss of function or power. The question is now why would we do this? From an aerodynamic standpoint, by reducing the vertical travel of the leg through a shorter lever, we now have improved aerodynamic drag by reducing the amount of movement in the leg. Leg movement is one of the larger contributors to drag production. The modification of saddle position may have an impact on the overall drag factor. We have not tested this, but we believe whatever drag may be gained in a higher saddle position will be far offset by the reduction of drag associated with the new compact leg movement. If an athlete does not adjust cockpit height, the raising of the saddle will actually reduce frontal area with shorter cranks. Additionally

with an improved/more open hip angle at the top of the pedal stroke, athletes will be able to generate more power throughout the entire pedal stroke. Another belief we have is that there is a negative correlation between hip angle and quadratus lumborum recruitment, which is directly related to diaphragm function and inspiratory muscle fatigue. This in theory would allow a triathlete to be able to run stronger off the bike. If these are true, why wouldn’t you make the change? We don’t have tests in place to quantify this yet, but what we can say is we have not had a single client report running slower off the bike.

MARKETPLACE

Interested yet? If so, shop wisely for cranks that integrate a power meter so you too can track your work. Get a professional fit to properly adjust your fit to match the new equipment. Finally hire a qualified coach to track, train and test your progress. Be smart, use this three pronged approach and reap the benefits going forward.

800-255-4120

Article written with Chris Balser bio below.

· CUSTOM & STOCK · DIGITAL PRINTING · PRINTED ON TYVEK ® · QUICK TURN-AROUND · MANY MANY OPTIONS!

Chris has been fitting people professionally for 27 yrs. His qualifications include doctoral studies in anatomy, physiology, biomechanics and kinematics; yoga philosophy, teacher training and yoga therapy; Coaching; IBFI Level-4 Classification, multiple “fit”-certifications (Wobblenaught, BG, SICI, Trek, Fit Kit, BIKEFIT, etc.), Bike CAD, and Body Mind Centering.

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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 Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

Minneapolis YWCA Otters

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

Race Spotlight: 2 Tris to Try

Saturday August 26

2017

Premier Midwest Off-Road Event Sprint | Olympic | Relays

Visit FatTireTri.com to win a mt bike!

Pr e s e n t e d b y:

FUN AT THE FAT TIRE TRIATHLON Looking For A New Adventure? Welcome to the Fat Tire Triathlon presented by Framed Bikes. This off-road event on Saturday, August 26 takes place in the northwoods of Wisconsin 11 miles north of Hayward, home of the Midwest’s premiere mountain biking trail system known as CAMBA (CAMBAtrails.org). The event features two distances, Sprint and Olympic, with options for Individuals and Relays. This is your chance to swim in a spring-fed lake (loons included) and bike and run on the popular Seeley Hills trails. Register by June 30 for a low entry fee. Check it out at www.fattiretri.com and while you’re there enter the drawing for a free mountain bike from Framed Bikes!

TRINONA The Battle For The Bluff The kick-off to the Minnesota Tri Series! Come experience one of the Midwest’s most celebrated destination triathlons: Trinona Presented by Fastenal. Featuring a beginner-friendly Sprint race and a challenging International-distance course that includes the iconic “King of the Bluffs” climb. Trinona offers a truly stunning venue and amazing perks for all athletes, including the best apparel on the planet, valuable prizes like HED wheels and Garmin products, an incredible post-race meal and much more. Watch elite athletes compete for Minnesota’s biggest cash purse. You can also make Trinona weekend a family affair by entering your kids, ages 5 to 13 in one of Minnesota’s longest-running kids triathlons at Saint Mary’s University. It all takes place June 10-11 in Winona, MN. Learn more and sign-up today (before it fills up) at www.trinona.com. 18

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Get rid of Cycling-Related Neck and Shoulder Pain Forever! by Marie-Christine Leisz, DO

Hey cyclists out there! Do you have neck and shoulder pain when you ride your bike?! Do you hope the discomfort will resolve over the long winter off-season?! Are you disappointed every year when you find it doesn’t?! Well, you are not alone. Miriah Dahlquist, DPT and I published a research study in Clinical Journal of Sports Medicine, 2015, looking at the injuries of club-level cyclists. We found that 30% of the cyclists participating complained of pain in their neck and shoulders during and after riding. They had the pain for more than a year. They rarely sought medical attention for this pain even though it affected comfort on the bike. They all hoped the pain would improve over the winter. It didn’t. We also found that most neck and shoulder pain from cycling resulted from overuse, not trauma. Why does this overuse injury happen? If you think about the biomechanics of the cyclist’s positon on the bike and the hours spent in cycling training, it is easy to understand. The head is like a big 11-pound ball perched on a relatively long, narrow neck. Layers of muscles run from the base of the skull, down along the neck, middle back, over and around the shoulders. These muscles form a suspension system that extends the head and neck. They are balanced by the muscles over the side and front of the neck and those of the anterior chest wall. These muscles are most comfortable and in the least stressed when the head, neck and shoulders are in alignment. When you ride a road bike, the upper body is flexed forward over the handlebars. The shoulders are rolled forward. To see where you are going, the neck and heavy head are extended. The suspension muscles holding the head and neck up are very active. This is position is not inherently harmful to the muscles but, if this position is held longer than the strength of the muscles can handle, they begin to tire. Tired muscle ache. Really tired muscle spasm. It gets harder to keep the head up and the shoulders “hunch” up toward the ears, making the discomfort worse. Many cyclists even develop numbness and tingling over the top of the shoulders as a little nerve above the shoulder blade or scapula, can be pinched by the elevated shoulders. This scenario is not unlike the neck and shoulder pain you might develop working too long on a computer if your posture is poor.

Here are some suggestions to eliminate this problem once and for all! 1.Stretching and strengthening: When examining a cyclist with neck and shoulder pain, they almost always sit and stand with head-shoulder forward posture. The muscles suspending their head and neck are tight, painful and weak and the anterior chest muscles that roll the shoulders forward, are tight. The rehab program focuses on rebalancing range of motion and strength. I recommend starting with these exercises. -Scapular stabilization: This exercise lowers your shoulders down below your ears by getting your over-active upper trapezius to relax and the lazy mid and lower trapezius to kick in. Stand up straight with your back against a wall. Bring your head back touching the wall and gently pull your chin back. Relax your neck in this position. Now, bring your arms up against the wall and bend your elbows so there are 90 degree angles at your neck and shoulders and at your elbows (the “stick-up” position). Roll your shoulder blades down and back and bring your shoulder blades together. Hold the position for 1 minute and then relax for 20 seconds. Do 10 repetitions. Step away from the wall and do the same thing. Practice this exercise standing and seated all day long to retrain appropriate posture and put your shoulders into good functional position. You can add theraband or weights, doing pull-downs and a rowing motion to really get stronger. There are lots of more advanced exercises, welldescribed on the internet, you can advance to when these get too easy. -Corner push up: This exercise loosens up the anterior chest muscles. Stand, about an arm’s length away, facing an open corner. Put your hands on and wall at shoulder level. Lean in until your forearms rest on the wall. Roll the shoulder blades down and back. Feel the stretch across your chest? Hold it for a minute, rest 30 seconds and do 10 repetitions.

2.Bike fit: Are your handle bars too low, too wide and too far away from you? Is your seat too high? A good bike fit from a reputable professional can answer those questions. We are all going to get less flexible as we age and the position you liked when you were 20 will probably not be very comfortable when you are 40. I recommend re-fitting every 10 years. 3.Position: Change position while you ride before you start to ache! Move around on the bike. Roll your shoulders down and back and relax continuously. Look up with your eyes; try not to extend your neck too much. Move hand position from the drops to the hoods to the bars frequently. Ride one-handed sitting up straight for a while. Stand up and pedal. It takes 6-8 weeks to strengthen muscles so get started now to make early summer riding more comfortable. Don’t forget to keep up the exercises all year to keep the pain from coming back.

Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance

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Fueling CyclistsIs the Power in Protein? by Val Schonberg

If power is the “holy grail” of cycling, then protein seems to be the “golden child” of nutrition. The idea is that the more you have, the faster you can ride. Although that statement may be true, just eating more protein won’t develop your cycling power. It takes a lot of hard work, proper training, equipment, and a solid nutrition plan to boost power, speed and performance on the bike. So, what’s the role of protein in cycling – and what amount, type, and timing will facilitate a winning nutrition plan? What is the function of protein? For a cyclist, the primary goal for consuming protein is to repair and build muscle tissue to help maximize adaptation to activity and improve athletic performance. Prolonged, sustained cycling or endurance training sessions place significant demands on the body and appropriate recovery strategies focus on refueling with carbohydrates, rehydration with fluids, and repair with protein-containing foods. Protein also has a key role in the repair of red blood cells, regulation of hormones, digestion, protection against disease and carrying oxygen to tissues. It is the least “efficient” fuel source when compared to carbohydrates and fat, but can be used to supply small amounts of energy from breaking down muscle tissue when carbohydrate stores are depleted. What type of protein is best? The amino acid is the building block of all proteins found in both plant and animal foods, such as poultry, beef, fish, nuts, eggs, dairy products, whole grains, beans and legumes. Of the 20 amino acids that form proteins, 9 are considered “essential” and need to be obtained from the diet. Animal sources of protein (meat, poultry, fish, dairy products and eggs) provide all of these essential amino acids (EAAs). Except for soy and quinoa, plant based proteins (beans, grains and vegetables) do not have all the EAAs. For athletes who choose to avoid consuming animal protein, eating a variety of 20

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plant-based foods will together provide all the EAAs needed. Dietary proteins also differ in rates of digestion and absorption. The dairy proteins, whey and casein and the plant-based protein soy are all considered “high quality” proteins recommended for athletes (Moore, et al. Appl Physiol Nutr Metab, 2014). How much protein do I need each day? There is an ongoing debate as to how much protein individuals need to consume. The Dietary Reference Intake (DRI) for adults is 0.4 gram of protein per pound of body weight daily. Highly active individuals and athletes in training need more protein than sedentary folks and the amount of protein needed daily varies by strength and endurance athletes. Protein recommendations for endurance athletes are around 0.5 g/lb to 0.8 g/lb with higher levels consumed during pre-race and racing seasons. Protein consumption greater than 1 g/lb daily is not recommended for a variety of reasons, including it is often at the expense of achieving carbohydrate goals, and there is a lack of scientific evidence that a higher intake is more effective. When is the best time for cyclists to consume protein? A common misunderstanding among many athletes is that a large amount of protein at one time will result in the maximum synthesis of skeletal muscle. Evidence suggests that this theory is incorrect (Moore, et al. Am J Clin Nutr, 2009). Protein timing or consuming protein in and around a bout of exercise has been a key strategy for athletes to optimize muscle protein synthesis (i.e. repair and building of muscle tissue). The effectiveness of protein timing in training studies has been mixed, with more recent data suggesting that even the importance of consuming protein within 30 to 60 minutes of exercise or the “post-workout window” can vary, based on several factors. Rather, researchers have demonstrated that the body continues to repair and recover several hours after exercise. Despite this debate, total protein intake, consumed throughout the day, while providing

essential amino acids, is most consistently and positively associated with gains in skeletal muscle and adaptation to exercise (Schoenfeld, et al. J Intl Sports Nutr, 2013). A simple example for calculating your protein needs: When trying to determine how much protein a cyclist or endurance athlete needs each day, divide your weight in half. Use that number as your baseline or low end for how many grams of protein you will consume each day (Note: my experience has been that most athletes are already consuming more than this number). Consider the amount of training you are currently doing. Assuming you are approaching racing season, the upper end of your daily protein requirement may be needed which is approximately one gram per pound of body weight. You then want to try and spread out your protein intake across your meals and snacks, aiming for about 20 grams of protein at each meal and making up the rest in your snacks. So, if you are shooting for about 80 grams of protein per day, and you eat 3 meals and 2 snacks (with 20 grams protein per meal), then try to include a minimum of 10 grams of protein at each of your snacks. Food can easily provide adequate protein to meet an athlete’s protein needs. In this table, we see how an athlete’s daily protein needs can easily be met by consuming adequate amounts of protein at each of three nutritionally balanced meals with one snack.

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.

America Loves Cook County Voted Minnesota’s Best...*

Resort Beach Café Pizza Place for Local Music Burger Restaurant Campground Resort Spa Weekend Destination Small Town for Dining Mountain Bike Race Resort Dining * Lake Superior Magazine, Aug | Sept 2015 & 2016

• Star Tribune 2016

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