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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS SEPT/OCT 2016

2016 Fall Shoe Review Trail Running Adventure Cycling Triathlon Training Vegetarian Nutrition Race and Event Calendar

www.midwestevents.com


RUN STRONG RUN FEARLESS

BUT DON’T RUN OUT OF TIME REGISTRATION OPENS

GrandmasMarathon.com


NOVEMBER 12-13

RUN THE LAS VEGAS

STRIP AT NIGHT MARATHON | HALF MARATHON | 10K | 5K

BRING YOUR LIGHT RunRocknRoll.com/las-vegas

®


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.

On the Cover: Birkie Trail Run; American Birkebeiner Ski Foundation; ŠRandolph This Page: Life Time Triathlon Mpls; Jenn Barnett

contents 04 Race and Event Calendar 08 Trail Running 10 Scene in Motion 14 2016 Fall Shoe Guide 16 Triathletes - Stop Being So Linear 18 Adventure Biking 20 Nutrition Tips for Vegetarians

10

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.

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

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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 Janine Heule, winner of the Gopher to Badger race entry, and Kari Eloranta, winner of the Torchlight 5K race entry! Check out www.midwestevents.com for our monthly race entry contests.


RACE CALENDAR sponsored by

First two races 4+ miles | Last two races 5.5k Every other Wed | Aug 31st – Oct 12th

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

RUN Date

Events

Location

Type

9/17

Break the Bank-Climb 4 Kidney Cancer

Minneapolis, MN

Stair Climb

9/17

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

9/3

Lake Country Half Marathon, 5K

Oconomowoc, WI

Run

9/17

ZERO Run for Prostate Cancer

Minneapolis, MN

Run

9/3

Buckshot Run for Special Olympics

Eau Claire, WI

Run

9/17

Lupus Walk for Hope & 5K Run

Plymouth, MN

Run

9/3

Marquette Marathon & Half Marathon

Marquette, MI

Run

9/17

Walker North Country Marathon

Walker, MN

Run

9/4

Go Girl Run Kansas City

Overland Park, KS

Run

9/17

Apple of the Lake 5K

Excelsior, MN

Run

9/5

Pine Valley - Blue House Run: It’s only a Hill

Cloquet, MN

Run

9/17

Fox Cities Marathon 5K

Appleton, WI

Run

9/5

MDRA Victory Labor Day Races

Minneapolis, MN

Run

9/17

Purple Ride-Stride Twin Cities

Maple Grove, MN

Run

9/9

Chloe’s Fight 5K Toga Run/Walk

Minneapolis, MN

Run

9/17

Rays Run Color Dash

Maple Grove, MN

Run

9/9

61 for 61 Home Run/Walk 10K, 5K

Fargo, ND

Run

9/17

Harvest Run for Hunger 7K run, 4K Walk

Ellendale, MN

Run

9/10

Warrior 196 Memorial 5K & 1 M Kids Fun Run

Apple Valley, MN

Run

9/17

Minnesota Hope & Hearts Run

Coon Rapids, MN

Run

9/10

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

9/17

ZERO Run for Prostate Cancer

Des Moines, IA

Run

9/10

The Color Dash 5K

Hermantown, MN

Run

9/17

The Great Candy Run

Eden Prairie, MN

Run

9/10

HOM Teal Strides for Ovarian Cancer 5K/2K

Edina, MN

Run

9/17

Our Community Has Heart, 5K/10K

No.Mankato, MN

Run

9/10

Dick Beardsley Marathon, 1/2 Marathon, 5K, 10K

Detroit Lakes, MN

Run

9/17

West Fest 5K/10K

West Fargo, Mn

Run

9/10

Heart of the City 10K/5K

Burnsville, MN

Run

9/17

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

9/10

Suds Run

Minneapolis, MN

Run

9/18

Fox Trot 5K For Parkinson’s Research

Andover, MN

Run

9/10

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/18

St. Francis Super Hero Dash

Shakopee, MN

Run

9/10

Run for the Fallen 2016

Kronenwetter, WI

Run

9/18

Fox Cities Marathon & 1/2 Marathon

Appleton, WI

Run

9/10

Run the Bug 10K, 5K, 1K

Minneota, MN

Run

9/18

Apple Splash 1/2 Marathon & 5K

Somerset, WI

Run

9/10

Mississippi River Run

Sauk Rapids, MN

Run

9/18

The Color Run

Duluth, MN

Run

9/10

Minocqua No Frills Marathon

Tomahawk, Wi

Run

9/23

Grand Forks Wild Hog Family Fun Run & 5K

Grand Forks, ND

Run

9/10

Kinni River Trout Trot

River Falls, WI

Run

9/23

Otter Trot 5K

Ely, MN

Run

9/10

NDARNG 10 Miler

Bismarck, ND

Run

9/24

Ely Marathon & 1/2 Marathon

Ely,MN

Run

9/10

The Nightbeat 5K & 2 Mile Walk

Rochester, MN

Run

9/24

Minn Wild Breakaway Run 10K,5K,1Mile

St. Paul, MN

Run

9/10

Lyndon Ellefson Memorial 1/2 Marathon & 5K

Barron, WI

Run

9/24

Arbor Dash 5K Run/Walk, Kids 1K

Maple Grove, MN

Run

9/10

Bunker Stampede 5k

Coon Rapids, MN

Run

9/24

Plymouth Fire Fighters 5K

Plymouth, MN

Run

9/10

Urban Oasis Food Fest & 5K

St. Paul, MN

Run

9/24

Illuminight 5K

Fargo, ND

Run

9/10

Graniteman Half Marathon, 10K, 5K

Sauk Rapids, MN

Run

9/24

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/11

City of the Lakes Half Marathon

Minneapolis, MN

Run

9/24

Heritage Days Fall 5Mile, 5K, Kids Run

New Richmond, WI

Run

9/11

Grandma’s Minnesota Mile

Duluth, MN

Run

9/24

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

9/11

Defeat of Jesse James 5K/15K

Northfield, Mn

Run

9/24

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/11

MDRA City of Lakes Half Marathon

Minneapolis, MN

Run

9/24

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/14

Go Girl Run Half Marathon/5K

Kansas City, MO

Run

9/24

5K for Dani J

Woodbury, MN

Run

9/17

Bear Water Run

White Bear Lake, MN

Run

9/24

Circle the Lake 1/2 Marathon, 10K 5K

Faribault, MN

Run

9/17

Nickle Dickle 5K Run/Walk, 10K Run & 1/2 Mile Tickle

Waconia, MN

Run

9/24

Faster than the Paster

New Brighton, MN

Run

9/17

Wheels Off Half Marathon

Duluth, MN

Run

9/24

Quad Cities Marathon, Mile walk & Kid’s MicroMarathon Moline, IL

Run

9/17

Turkey Day 10K

Worthington, MN

Run

9/25

Quad Cities Marathon

Moline, IL

Run

9/17

Stillwater Log Run 10M/5K

Stillwater, MN

Run

9/25

Scheels Med City Fall Half Marathon,10K,5K

Rochester, MN

Run

9/17

The Color Dash 5K

Alexandria, MN

Run

9/25

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

9/17

Black Hills Veteran March & Marathon

Deadwood, SD

Run

9/25

MN Adult & Teen Challenge Freedom 5K

St. Paul, MN

Run

9/17

Lasting Imprint Our Community Has Heart 5K/10K

No. Mankato, MN

Run

9/25

Challenge Aging 5K

St. Paul, MN

Run

04

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9/26

Get Your Rear in Gear

Watertown, SD

Run

10/29

Halloween Fearless 5K

St. Paul, MN

Run

10/1

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

10/29

Terror Trot 5K/10K

Minneapoilis, MN

Run

10/1

TuTu 2 Miles Fun Run

No. St. Paul, MN

Run

10/29

Halloween Hustle

Duluth, MN

Run

10/1

TCO Vikings 5K Event

Minneapolis, MN

Run

10/29

Freaky 5K

Sartell, MN

Run

10/1

Night Nation Run - Running Music Festival

Minneapolis, MN

Run

10/29

Bison Zombie Run

Fargo, ND

Run

10/1

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

11/1

Trick or Trot 5K

Fargo, ND

Run

10/1

MN Beer Run

Minneapolis, MN

Run

11/5

Sandy’s Donut Run

W Fargo, ND

Run

10/1

Minser Chiropractic 5K & 1K Kids Run

St. Cloud, MN

Run

11/5

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

10/1

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

11/5

Shrapnel Happens 5K

Richfield, MN

Run

10/1

Maple Leaf 13.1, 5 Mile Run, 5K Walk

LaCrosse, WI

Run

11/6

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

10/1

Ding Dong Dash

St. Louis Park, Mn

Run

12/3

Jingle Bear Run

White Bear Lake, MN

Run

10/2

Chocoholic Frolic 5K/10K

St. Paul, MN

Run

10/7

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

10/8

Bemidji Blue Ox Marathon

Bemidji, MN

Run

10/8

Red Heel 5K

Osage, IA

Run

10/8

Duluth Harvest Run

Duluth, MN

Run

10/8

RCU Charity Classic

Eau Claire, WI

Run

10/8

Fargo Defender Dash 8K

Fargo, ND

Run

10/8

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

10/9

Medtronic Twin Cities Marathon and 10 Mile

Minneapolis, MN

Run

10/9

Chicago Marathon

Chicago, IL

Run

10/9

Run Crazy Horse

Hill City, SD

Run

10/11

Get Your Rear in Gear - Twin Cities

Bloomington, MN

Run

10/11

Utepils Brewing 5K

Minneapolis, MN

Run

10/15

Warrior Waddle

Winona, MN

Run

10/15

Firefly 5K

Center City, MN

Run

10/15

Lupus Walk for Hope & 5K Run

Duluth, MN

Run

10/15

CenturyLink WhistleStop Marathon/Half Marathon

Ashland, WI

Run

10/15

Gear Western Country & Borton Volvo Country 5K

Long Lake, MN

Run

10/15

Warrior Waddle

Winona, MN

Run

10/15

Riebe Run 5K & Kids Run

St. Louis Park, MN

Run

10/15

ALS Super Hero 5K-10K Dash/Walk

St. Paul, MN

Run

10/15

Langskip 5K

Sioux Falls SD

Run

10/15

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

10/15

IMT Des Moines Marathon

Des Moines, IA

Run

10/16

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

10/22

Zombie Run

Cottage Grove, MN

Run

10/22

Fargo Mini Marathon

Fargo, ND

Run

10/22

Running Home for Jacob 5K

St. Paul, MN

Run

10/22

Boo Fun Run 5K & Kids Run

St. Paul, MN

Run

10/22

Pumpkin Run & Walk

Cloquet, MN

Run

10/22

Cider Hustle Half Marathon & 5K

Eden Prairie, MN

Run

10/23

Unleash the SHE 5K, 10K

Bloomington, MN

Run

10/27

Full Moon 5K

Fargo, ND

Run

10/28

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

10/29

Anoka Halloween Gray Ghost 5K Run/1 Mile Walk

Anoka, MN

Run

10/29

Monster Dash

Mpls, St Paul, MN

Run

10/29

Spooky Sprint 5K Run/Walk, Kids Dash

Hutchinson, MN

Run

WALK 9/10

Walk To End Alzheimer’s

Dubuque, IA

Walk

9/10

Walk To End Alzheimer’s

Mankato, MN

Walk

9/10

Walk To End Alzheimer’s

Duluth, MN

Walk

9/10

Walk To End Alzheimer’s

Fargo, ND

Walk

9/17

Twin Cities Walk for Water

St. Paul, MN

Walk

9/17

Walk To End Alzheimer’s

Superior, WI

Walk

9/17

Twin Cities Walk To End Alzheimer’s

Minneapolis, MN

Walk

9/17

Walk To End Alzheimer’s

New Richmond, WI

Walk

9/17

Walk To End Alzheimer’s

Winona, MN

Walk

9/17

Walk To End Alzheimer’s

Grand Forks, ND

Walk

9/17

Walk To End Alzheimer’s

Des Moines, IA

Walk

9/17

Walk To End Alzheimer’s

Davenport, IA

Walk

9/17

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Walk

9/17

Walk Like MADD

St. Paul, MN

Walk

9/18

Walk To End Alzheimer’s

Iowa City, IA

Walk

9/18

Walk To End Alzheimer’s

Owatonna, MN

Walk

9/18

Walk To End Alzheimer’s

Sioux City, IA

Walk

9/18

Kidney Walk

Davenport, IA

Walk

9/23

Challenge Walk MS

St. Louis Park, MN

Walk

9/24

Walk To End Alzheimer’s

Bismarck, ND

Walk

9/24

Lupus Walk for Hope & 5K Run

Rochester, MN

Walk

9/24

Walk To End Alzheimer’s

Red Wing, MN

Walk

9/24

Walk To End Alzheimer’s

St. Cloud, MN

Walk

9/24

Walk To End Alzheimer’s

Brainerd, MN

Walk

9/24

Walk To End Alzheimer’s

Cedar Rapids, IA

Walk

9/24

LLS Light the Night Walk

Des Moines, IA

Walk

9/25

Kidney Walk

Cedar Rapids, IA

Walk

10/1

Making Strides Against Breast Cancers

Duluth, MN

Walk

10/1

Walk To End Alzheimer’s

Willmar, MN

Walk

10/2

Walk To End Alzheimer’s

Duluth, MN

Walk

10/8

Twin Cities Kidney Walk

Eagan, MN

Walk

10/8

Walk To End Alzheimer’s

Ames, IA

Walk

10/10

Walk To End Alzheimer’s

Sioux Falls, SD

Walk

10/15

Making Strides Against Breast Cancers

Minneapolis, MN

Walk

10/15

Lupus Walk for Hope & 5K Run

Duluth, MN

Walk

www.midwestevents.com

05


10/15

LLS Light the Night Walk

Iowa City, IA

Walk

10/8

Peel Out 5K Trail Run

Bayfield, WI

Trail Run

10/16

LLS Light the Night Walk

Minneapolis, MN

Walk

10/8

Big Woods Run

Faribault, MN

Trail Run

10/8

Peel Out 5K/10K

Bayfield, WI

Trail Run

ULTRA and TRAIL RUN

10/8

Cedar Valley Endurance Festival 50K, 25K, & 8K

Cedar Falls, IA

Trail Run

9/3

Run Wild 5K & Wild Child Dash

Rochester, MN

Trail Run

10/12

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/10

Muscle Milk Woodsy

Savage, MN

Trail Run

10/14

Night Light Half Marathon

St. Paul, MN

Trail Run

9/10

Pat Boros Trail Run 10K

New London, MN

Trail Run

10/15

Autumn Woods Classic

Maple Grove, MN

Trail Run

9/10

Blazin Thru Bertram 4.9 M run, 2.3 M walk

Monticello, MN

Trail Run

10/15

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

9/14

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

10/15

Gear Western County Half Marathon/5K

Long Lake, MN

Trail Run

9/17

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

10/15

Terror in the Glen 1/2 Marathon, 10/5K

Glenwood City, WI

Trail Run

9/17

Bangin in the Brush 10K, & Kids Run

Duluth, MN

Trail Run

10/22

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

9/18

William O’Brien 10 Mile Trail Run

Marine on St. Croix, MN Trail Run

10/22

Surf the Murph

Savage, MN

Trail Run

9/18

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

10/22

Mackinac Island Great Turtle Trail Run

Mackinac Island, MI

Trail Run

9/24

Grand Traverse

Duluth, MN

Trail Run

10/23

Roughrider 9K

Duluth, MN

Trail Run

9/24

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

10/29

The Great Pumpkin Chase 5K & 10K Trail Run

Lake Elmo, MN

Trail Run

9/24

Surly Trail Loppet 1/2 Marathon 5K

Minneapolis, MN

Trail Run

10/29

Trick or Treat Trail Run

Sioux Falls, SD

Trail Run

9/24

Driftless Trail Races

Hillsboro, WI

Trail Run

10/30

END-TRAILS 12 Hour Run

Arvillo, ND

Trail Run

9/24

Renewable Trail Run/Walk 10K, 5K run/walk

Sandstone, MN

Trail Run

11/5

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

9/25

Falls Colors Trail Run

Rush City, MN

Trail Run

9/9

Superior100 /50 Mile & 26.2 MarathonTrail Race

Finland, MN

Ultra

9/28

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/17

Pleasant Creek TrailRun 45K

Palo, IA

Ultra

10/1

Birkie Trail Run & Trek 1K,5K,10M,13.1M,25.8M,100K

Cable, WI

Trail Run

10/15

Wild Duluth Races, 100K, 50K 1/2 marathon

Duluth, MN

Ultra

10/1

Run ND Trail Run 26.2M, 13.1M, 15K, 5K

Mandan, ND

Trail Run

10/1

Willow River Trail Run

Hudson, WI

Trail Run

TRIATHLON 10/30

END - Trails 10K & 12 Hour

Arvilla, ND

Ultra

9/17

Devil’s Challenge Off-Road Triathlon

Devils Lake, WI

Offroad Tri

10/8

Tri City Challenge - Run, Bike, Hike

Rushford, MN

Offroad Tri

9/3

Ironkids Des Moines

Des Moines, IA

Triathlon

9/3

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

9/3

St. Croix Valley Triathlon , Kids Triathlon

Hudson, WI

Triathlon

9/4

Des Moines Triathlon Olympic/Sprint

Des Moines, IA

Triathlon

9/10

Square Lake Triathlon

Stillwater, MN

Triathlon

9/10

Wildlife Loop Triathlon

Custer, SD

Triathlon

9/10

Blaine Triathlon

Blaine, MN

Triathlon

9/11

Ironman Wisconsin

Madison, WI

Triathlon

9/11

Legend Ad Astra Triathlon

Lawrence, KS

Triathlon

9/18

Devil’s Challenge On Road Triathlon

Devils Lake, WI

Triathlon

9/18

One Last Tri

White Bear Lake,MN

Triathlon

9/24

TriRock Lake Geneva

Lake Geneva, WI

Triathlon

DUATHLON

06

www.midwestevents.com

9/2

Harvest Kids Duathlon

Alexandria, MN

Duathlon

9/3

Harvest Duathlon

Alexandria, MN

Duathlon

9/17

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

9/24

Central Lakes Duathlon

Fergus Falls MN

Duathlon

9/24

Dousman Duathlon

Dousman, WI

Duathlon

10/15

Aurora BayCare “Green Bay” Duathlon

Green Bay, WI

Duathlon


CYCLING 9/2 to 5 La Crosse Area Labor Day Weekend Bicycle Festival

La Crosse, WI

Cycle

9/3

Flambeau 40 Road Race

Park Falls, WI

Cycle

9/4

Flambeau 40 Time Trial

Park Falls WI

Cycle

9/5

granGable

Iowa City, IA

Cycle

9/10

Jesse James Bike Tour

Northfield, MN

Cycle

9/10

The Flatlander FM Rotary Ride

Fargo, ND

Cycle

9/10

Lake Woebegon Regional Trail Ride

Albany, MN

Cycle

9/11

St. Paul Classic Bike Tour

St. Paul, MN

Cycle

9/11

Cleghorn Harvest Festival Bicycle Race

Cleghorn, WI

Cycle

9/17

Tour de Prairie Lakes for Habitat for Humanity

Glenwood, MN

Cycle

9/17

Embrace the Hills

Mondamin, IA

Cycle

9/17

Mora Bike Tour 25 or 50 Miles

Mora, MN

Cycle

9/17

PurpleRideStride 5K

Maple Grove, MN

Cycle

9/18

Minneapolis Bike Tour

Minneapolis, MN

Cycle

9/18

The Ride

Sun Prairie, WI

Cycle

9/24

Tour de Hugo

Hugo, MN

Cycle

9/24

Headwaters 100

Park Rapids, MN

Cycle

9/25

Lifetime Gran Fondo

Waconia, MN

Cycle

10/1

Apple Affair Bike Tour

Galesville, WI

Cycle

10/1

Rochester Tour de Cure

Rochester, MN

Cycle

10/9

Mankato River Ramble

Mankato, MN

Cycle

11/12

AW SH*T Ride

Ankeny, IA

Cycle

10/16

Dirt Bag

Clearwater, MN

Gravel

10/29

Spotted Horse Gravel Ultra

St. Charles, IA

Gravel

CYCLOCROSS 9/17

Twisted Cross

Cedar Falls, IA

Cyclocross

9/21

Chamois Time Cyclocross `

Iowa City, IA

Cyclocross

9/22

Jingle Cross

Iowa City, IA

Cyclocross

10/15

Sunnyside Cyclocross

Madrid, IA

Cyclocross

11/11

Theodore Wirth Cyclocross Classic

Marine on St. Croix, MN Cyclocross

INLINE/ADVENTURE RACE/SWIM 9/17

North Shore Rollerski Marathon

Duluth, MN

Inline

9/10

Uff-Da Mud Run

Grand Forks, ND

Adv Race

9/9

Twisted Maze Run

West Salem, WI

Adv Race

9/10

Rugged Maniac

Taylor Falls, MN

Adv Race

9/10

Uff Da Mud Run

Grand Forks, ND

Adv Race

9/10

Victory Challenge

Osceola, WI

Adv Race

9/17

The Viking Challenge

Fergus Falls, MN

Adv Race

9/17

Muddy Warrier Run

Rochester MN

Adv Race

9/24

Walking Deadwood Zombie Run

Deadwood, SD

Adv Race

10/29

Hoot ‘n Holler Adventure Run

Rush City, MN

Adv Race

10/22

Des Moines 9 to 5 Adventure Race

Des Moines, IA

Adv Race

9/10

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

FAT TIRE & MOUNTAIN BIKE RACE 9/4

Dakota Five-0

Spearfish, SD

Mtn. Bike

9/4

Laddies Loppet - Mapletag

Callaway, MN

Mtn. Bike

9/11

Treadfest

Lake Geneva, WI

Mtn. Bike

9/17

Chequamegon Fat Tire Festival

Cable WI

Mtn. Bike

9/17

Northern Kettles Fall Epic

New Fane, WI

Mtn. Bike

9/18

Camba Singletrack Sunday

Seeley, MN

Mtn. Bike

9/24

Big Woods Classic

Lake Rebecca Pk, MN

Mtn. Bike

10/1

Wild Ride Mountain Bike Festival

Eagan, MN

Mtn. Bike

10/2

Sheboygan MTB Challenge

Sheboygan, WI

Mtn. Bike

10/8

WEMS Championship

Gleason, WI

Mtn. Bike

10/8

Cedar Valley Endurance Festival Mtn. Bike Race

Cedar Falls, IA

Mtn. Bike

10/29

END-TOMBED 12 hour Mountain Bike Ride

Arvilla, ND

Mtn. Bike

GRAVEL BIKE RACE 9/3

Broad Street Growler

Reinbeck, IA

Gravel

9/4

L-N-L Gravel Grinder

La Crosse, Wi

Gravel

9/4

Iowa State Gravel Time Trial Championships

Amana, IA

Gravel

9/5

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel

9/10

Back Forty

Hastings, MN

Gravel

9/24

Skull N Bones Gravel Challenge

Bruce, WI

Gravel

9/25

Autumn Gravel Grovel

Miesville, MN

Gravel

10/1

Heck of the North

Two Harbors, MN

Gravel

10/1

The 101

Perry, IA

Gravel

10/9

Filthy 50

Stewartville, MN

Gravel

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07


Trail Running

make every run more fun!

by Marie-Christine Leisz, DO

Birkie Trail Run; American Birkebeiner Ski Foundation, ©Randolph

We are in the midst of the road-running season and it has been a great summer. If you feel you need a change of pace as we near autumn, consider trail running. There are lots of reasons to love trail running. A big reason is many runners find they get injured less often running on trails. Trail running may be easier on your body and even your mind for a number of reasons. Surface: When you run on hard sidewalks or roads, the surface is usually regular and consistent. Even if there are hills on the road, each step taken is very much the same and there is little variability in the muscle groups used. The hamstrings and quads are active, but the gluteal muscles – the important stabilizers of the pelvis, hips and knees – are not recruited as much. This imbalance in muscle function seems to be related to overuse injury. When you run on trails, the surface is usually softer and easier on the legs. Trails are more irregular and every step is different. This caused more muscles of the legs, including the gluteals to work together to keep you upright. Getting all the muscle actively recruited may lessen risk of overuse injury. 08

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Running style: A heavy heel strike increases the force generated each time your foot hits the ground. These forces, combined with the lack of variability of road running, can lead to overuse injury. Adopting a mid-foot strike, decreases the force generated and also leads to better recruitment of the all-important gluteal muscles. Less force generated equals lower risk of injury. You can do the same thing when you run on uneven trails. You naturally adopt a mid-foot strike and may feel like you use more of a shuffling stride with higher cadence. You won’t go as fast but you will have so much fun! Stress relief: Have you ever run the Lakes or River Road on a Saturday morning? Not especially relaxing. Running on a wooded trail on a beautiful day feels like play. It does as much for your mind as it does for your body. You will hear wind in the trees and a variety of bird calls. You will see the sun filtering through the forest, dappling the ground with light. Imagine how lovely and different the wooded trails will be during all the seasons. You will feel refreshed and connected to nature and your inner animal!

Tips for the trail: If you try trail running remember, you have to allow your body to adapt to any training change you make to avoid injury. The first time out on the trail, run half the distance you normally run on the road to let your legs get used to the uneven surface. You may find your quads and calves are sore and your Achilles tendons may be a little stiff the next day. Increase the distance you run on the trail by 5-10% each week to allow your body to accommodate to the change. Invest in a pair of trail running shoes. They have lugged soles that offer better traction. Pay close attention to the terrain. Look down to see roots or other hazards to avoid falls. Another tip, nothing can ruin a peaceful wooded trail run like being attacked by mosquitos or deer flies. Don’t forget a little bug repellent to keep them at bay! Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic and the Cycling and Nordic Ski Injury Clinic. Learn more atwww.allinahealth.org/Courage-Kenny-Rehabilitation-Institute/ Programs-and-services/Running-and-Endurance-Sports-InjuryClinic/


scene in motion Torchlight 5K; Life Time Fitness Gopher to Badger; Fred Sobotka

Gopher to Badger; Fred Sobotka New Brighton Stockyard Days;

Gopher to Badger; Fred Sobotka

USAT Age Group Nationals; Tim Worms

Toughman Minnesota; StatestreetPix

Life Time Triathlon Mpls; Jenn Barnett

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YWCA Tri; Minnefota Moments


Torchlight 5K; Life Time Fitness

Turtleman; Midwest Events

Torchlight 5K; Life Time Fitness

Turtleman; Midwest Events

USAT Age Group Nationals; Midwest Events

Dynamic Duo Duathlon; Ashland Chamber of Commerce

Toughman Minnesota; StatestreetPix

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Life Time Triathlon Mpls; Jenn Barnett

Toughman Minnesota; StatestreetPix

YWCA Tri; Minnefota Moments

YWCA Tri; Minnefota Moments

YWCA Tri; Minnefota Moments

Gopher to Badger; Fred Sobotka

Life Time Triathlon Mpls; Jenn Barnett

Life Time Triathlon Mpls; Jenn Barnett

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Life Time Triathlon Mpls; Jenn Barnett

Life Time Triathlon Mpls; Jenn Barnett


Congratulations to our Minnesota Endurance Olympians for their medals in Rio Gwen Jorgensen– Gold - Women’s Triathlon David Plummer – Gold - 4x100 medley relay, Bronze Swimming 100 Backstroke Kelly Catlin– Silver - Cycling Team Pursuit Alise Post – Silver - Women’s BMX cycling

Congratulations to our Midwest athletes who earned medals last month at the USAT Age Group Nationals in Omaha Gregory Taylor - 1st M 60-64 Yankton, SD both Olympic and Sprint Tony Schiller – 3rd M 55-59 Eden Prairie, MN both Olympic and Sprint Brian Bich – 1st M 50-54 Duluth, MN Olympic Josh Blankenheim - 2nd M 35-39 Duluth, MN Olympic Gaby Bunten – 3rd F 20-24 Forest Lake, MN Olympic Ian Hoover-Grinde – 1st M 16-19 Cedar Rapids, IA Olympic Reece Linder – 3rd M 16-19 Cedar Rapids, IA Olympic Maeghan Easler - 3rd F 16-19 Des Moines, IA Olympic Joseph Hassett – 2nd M 15-19 Des Moines, IASprint

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ASICS

GEL-KAYANO® 23

Fall 2016

Shoe Guide TRAVIS TRAMPE

ABOUT THE AUTHOR

Travis Trampe is an avid runner passionate about the outdoors who coordinates the team of reviewers at RunningShoesGuru.com. He enjoys the adventure of traveling and exploring the nearest mountain trail or road with friends. For in-depth reviews of other shoes coming out this season, please visit www.RunningShoesGuru.com/reviews.

Adidas

SUPERNOVA SEQUENCE 9 WEIGHT: MEN’S 11.0 OZ. | WOMEN’S 9.0 OZ. CATEGORY: STABILITY | CUSHIONING PRICE: $130 WWW.ADIDAS.COM

The Adidas Supernova Sequence 9 continues its tradition of offering a nice blend of support and cushioning for runners. The mesh upper provides a secure fit while the Boost midsole cushioning and stability support combined with the Continental outsole, delivers a smooth and soft ride with plenty of grip. The Supernova Sequence 9 is a perfect daily trainer for those runners seeking mild to moderate support without sacrificing reliable cushioning, and can handle higher mileage with ease and comfort.

Brooks GHOST 9

WEIGHT: MEN’S 10.6 OZ. | WOMEN’S 9.1 OZ. CATEGORY: NEUTRAL | CUSHIONING PRICE: $120 WWW.BROOKSRUNNING.COM

Brooks has a couple of staple “go-to” shoes in their catalog and for the neutral runner, the Ghost is definitely one of them. The Ghost delivers a smooth ride with soft cushioning thanks to the full length segmented crash pad. The upper is newly engineered and seamless. This update to the Ghost was very well received by our testers.

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WEIGHT: MEN’S 11.5 OZ. | WOMEN’S 9.2 OZ. CATEGORY: STRUCTURED CUSHIONING PRICE: $160 WWW.ASICSAMERICA.COM

The GEL-Kayano® 23 continues to set the bar among cushioned, supportive shoes. It provides a smooth and comfortable ride thanks to the FluidFit seamless upper and the addition of new FlyteFoam™ Technology in the sole unit. The GEL-Kayano® 23 is the first of ASICS’ most popular models to incorporate this new lighter-weight midsole material. The FlyteFoam™ works with Convergence GEL® Technology and the Dynamic DuoMax® system, providing continuous lightweight cushioning throughout. The shoe fits like a glove but can come off tight in the toe box, so we recommend buying a half size up. Testers were a little discouraged by the weight of the shoe at first, but it gave a light comfortable ride while handling high mileage with ease.

Mizuno

WAVE SAYONARA 4 WEIGHT: MEN’S 8.6 OZ. | WOMEN’S 7.2 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER | RACER PRICE: $110 WWW.MIZUNOUSA.COM

Mizuno updates the Wave Sayonara with a newly designed mesh upper. The Sayonara is best suited for neutral runners looking for a cushioned but responsive shoe for their fast training days. The parallel Wave technology, U4ic midsole material and general light weight, all contribute to the fast feeling of these shoes. Our testers particularly enjoyed the responsive platform that “drives you forward and encourages a quick turnover.”

New Balance FRESH FOAM GOBI

WEIGHT: MEN’S 9.25 OZ. | WOMEN’S 7.75 OZ. CATEGORY: ALL-TERRAIN PRICE: $95 WWW.NEWBALANCE.COM

The New Balance Fresh Foam Gobi is a new all-terrain shoe designed for those runners looking to attack miles on the roads and trails. The performance is provided through the combination of a mesh upper with Fantom Fit support, the popular Fresh Foam midsole for superior cushioning and a new, durable lugged outsole which delivers a smooth, controlled ride. The Fresh Foam Gobi excels on mild to moderate trails while being versatile on varied terrain, from roads to trails.

Newton GRAVITY V

WEIGHT: MEN’S 8.1 OZ. | WOMEN’S 6.7 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER PRICE: $175 WWW.NEWTONRUNNING.COM

The Gravity V’s are designed for neutral strikers who are looking for a durable and reliable shoe. The foundation of all Newton shoes is the Action/Reaction Technology generated via the lugs which increase spring and promote a forefoot strike, really allowing for a smooth ride on both roads and trails alike. Newton added more padding to the tongue as opposed to the previous Gravity IV’s, for a much more comfortable feel whether you like to run sockless or not. As always, the rest of the material is very breathable. The size is pretty much on par with previous models and the toe box is a neutral fit, allowing adequate movement, but not enough free space to be sliding around with every step. Our testers recommend the Gravity V to runners who are looking for a supportive shoe that can handle high mileage.


Nike

LUNARGLIDE 8 WEIGHT: MEN’S 10.0 OZ. | WOMEN’S 8.5 CATEGORY: STABILITY | CUSHIONING PRICE: $125 WWW.NIKE.COM

Trail Shoes HOKA ONE ONE

TOP

PICK FALL 2016

OZ.

SPEED INSTINCT

UPDATE

The Nike LunarGlide 8 is a cushioned trainer FALL 2016 that provides a smooth, stabilized ride for runners. The engineered mesh upper combined with the Flywire cables provide your feet with a snug and adaptive fit without adding too much weight to the overall shoe. The sole has been redesigned, using a laser siping technique to amplify INTRO the cushioning exactly where you need it, and disperse the impact FALL 2016 across the entire foot for incredible comfort and smoothness. These precisely engineered contours offer superb traction to the otherwise sleek outsole. Lunarlon foam keeps the shoe light, and provides a soft padded landing with Dynamic Support. The Dynamic Support uses softer foam on the lateral side for cushioning, more firm foam on the medial side, and has a supportive wedge embedded into the foam. This shoe is great for runners looking for a daily trainer with a bit of extra support in a lightweight, sleek package.

Saucony

WEIGHT: MEN’S 8.4 OZ. | WOMEN’S 7.5 OZ. CATEGORY: TRAIL | LIGHTWEIGHT PRICE: $130 WWW.HOKAONEONE.COM

The new Speed Instinct weighs in at only 8.4 oz (men’s size 9) but has loads of underfoot cushioning compared to other trail shoes in its weight class. This neutral shoe fits like a road racing flat and features softer foam in the heel and firmer cushioning in the forefoot. This works very well for ascending hills, and 4mm lugs made of tougher carbon rubber mitigate the need for a rock plate. All of this is accomplished on a fairly wide platform that feels very stable, and a wider toe box than most Hokas. If you primarily train on smooth trails and are looking for a very well-cushioned training or racing shoe with a snug fit, the Speed Instinct is a must try.

The North Face LITEWAVE TR

RIDE 9

WEIGHT: MEN’S 8.1 OZ. | WOMEN’S 6.3 OZ. CATEGORY: TRAIL PRICE: $100 WWW.THENORTHFACE.COM

WEIGHT: MEN’S 9.3 OZ. | WOMEN’S 8.3 OZ. CATEGORY: NEUTRAL | CUSHIONING PRICE: $120 WWW.SAUCONY.COM

The Saucony Ride introduces a few changes to the previous model, coming in a bit lighter while still providing a great trainer with the newest running technology. The Ride series of shoes sits on the neutral side of the support spectrum and has a moderate amount of cushioning. The use of EVERUN foam keeps the Ride 9s very comfortable without feeling too padded. Featuring a 27mm heel stack and a 19mm forefoot stack, the Ride 9s feature an 8mm drop. This shoe is a great option for neutral runners looking for a responsive and long-lasting daily trainer.

Skechers

This recent offering from The North Face is quite a departure from their previous models, and lovers of lightweight, minimalist trail shoes should take note. The Litewave TR is an 8.1 oz, surprisingly wellcushioned neutral trail shoe with a ride better than any North Face shoe we’ve tried. Combined with a 6mm offset and an accommodating toe box, the Litewave is made for fast paces on smooth trails. While a rock plate is noticeably absent onTOP rockier trails, The North Face’s UltrATAC™ outsole material has a surprising PICK amount of grip for being low profile. If you’re looking for a racing shoe or a hybrid trail shoe that FALL 2016 rides well on roads, the Litewave TR is a must try.

Pearl Izumi TRAIL N2 V3

PERFORMANCE GOMEB STRADA 2

UPDATE FALL 2016

WEIGHT: MEN’S 9.6 OZ. | WOMEN’S 7.6 OZ. CATEGORY: NEUTRAL | CUSHIONING | TRAINER PRICE: $130 WWW.GOSKECHERS.COM

WEIGHT: MEN’S 10.5 OZ. | WOMEN’S 9.4 OZ. CATEGORY: TRAIL PRICE: $125 WWW.PEARLIZUMI.COM

TOP The Skechers Performance GOmeb Strada 2 continues to employ Skechers Performance’s Resagrip outsole, PICK delivering FALLlevel 2016 of stability and traction while providing durability where the highest ground contact occurs. The new 5Gen midsole cushioning system provides supreme comfort and a plush ride without sacrificing responsiveness. Changes to the upper enhance the breathability and flexibility of the shoe. The fit is true to size, with what feels like a slightly less generous toe box UPDATE than the original. We found the GOmeb Strada 2 a reliable go-to shoe for FALL 2016 long runs, recovery runs, and even light tempos on the road.

Fans of this neutral trail running shoe from Pearl Izumi will be pleased to hear that little has changed on this third version. A very smooth semi-firm ride is enhanced by a grippier outsole than previous versions. Testers loved that this outsole held well to wet surfaces including snow and slick rocks. Additionally, Pearl Izumi continues to enhance the toe box of this shoe with a wide natural feel, while retaining the moderate heel offset of 6mm. Combined with a durable and well-fitting upper as well as a forefoot rock plate, this is a 10.5 oz trail shoe you can trust for any distance or terrain.

Under Armour

Salomon

SPEEDFORM® SLINGRIDE

INTRO FALL 2016

INTRO FALL 2016

SPEEDCROSS 4

WEIGHT: MEN’S 8.6 OZ. | WOMEN’S 7.5 OZ. CATEGORY: LIGHTWEIGHT | TRAINER PRICE: $100 WWW.UNDERARMOUR.COM

WEIGHT: MEN’S 10.9 OZ. | WOMEN’S 9.2 OZ. CATEGORY: TRAIL PRICE: $130 WWW.SALOMON.COM

The Under Armour SpeedForm® Slingride is a responsive daily trainer designed to give your feet a glove-like fit in a woven and seamless upper that contains Dyneema Fiber, which is currently the world’s strongest fiber. Below the durable upper is Under Armour’s Charged Cushioning system with a 6mm drop. This system, comprised of soft foam layered on top of dense harder foam, gives runners a moderately cushioned and supportive ride. The Speedform® Slingride is a good choice for runners looking to find a shoe that’s durable, stylish, and lightweight.

The Salomon Speedcross 4 is a premier trail shoe designed for those runners seeking off-road adventure on the most rugged terrain. The latest edition of the Speedcross offers a comfortable, secure upper combined with a dual-density midsole for a soft yet stable ride. Even on rough and muddy trails, the durable WET Traction Contrip® outsole provides a superb grip to a variety of surfaces. The Speedcross 4 is a trail shoe perfect for those trail runners who crave exploring singletrack trails to extreme technical terrain.

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15


Triathletes... by Kris Swarthout

Triathletes as a whole are a very linear group and no I’m not talking about living on the straight and narrow. The vast majority of our traditional training and racing is done in a straight line. Think about it, we swim along a thin black line, ride long straight roads and run on those same roads or run paths that allow us to have amazing views of the far off horizon. Oh, sure there are twists and turns in our roads and paths, but not enough to stave off the susceptibility to some foot and lower leg injuries. Plantar fasciitis, sprained ankles or stress fractures are just a few of the common injuries I see in many triathletes. Are these injuries simply a part of life or is there a way to avoid them? Good question, I’m glad you asked that. When athletes run the majority of their volume in a relatively straight line with few if any lateral moves or steps, they fail to build the necessary support muscles and flexibility to withstand an unforeseen incident that can lead to injury. What I recommend athletes do is to increase range of motion through stretching, build nonlinear foot strength though strength training, and inject a healthy level of off road trail running into their training program.

stop being so linear

Stretching is highly beneficial aspect of an athlete’s daily life, yet often done incorrectly or skipped. Stretching should be done post workout, not before. Your body needs to be warm and engaged before any stretching is done. If done before excessive exercise, you risk injuring the muscle and tendons you are intending to help. Schedule five to ten minutes at the end of every workout to focus on some basic stretches in the areas you have just engaged. For running this includes your IT band, ankles, arches and toes. Another underutilized tool for stretching is a Bosu ball. I suggest turning it upside down so you are standing on the hard platform base. Begin by simply trying to balance in place, and then start doing a controlled rock from side to side allowing the hard base to reach the floor. Do the same motion from front to back. When these become easy, do it standing on one leg. During your strength training inject a few basic motions that will help increase foot strength during lateral movement. Box stepping from right to left is a great way to stress the outside of the foot and ankle and build resistance to injury. To correctly box step, start with a single solid or fixed box about twelve to eighteen inches wide. Stand on the left side of it, step up sideways first with your right foot, then follow with your left, now step down side ways with your right foot and follow again with your left, but this time only touch the left toe to the ground. Immediately step back up to the box with your left foot and move back to the other side in the same series of steps. If done correctly, this will feel similar to skiing moguls. Start slow and work your way up to full speed.

Now that you have created some increased lower leg flexibility and strength, it is time to go hit the trails. Running off road on unstable terrain will test and ultimately build your resiliency to withstand unforeseen nonlinear movements. The soft surface and winding trails also add a nice bit of variety to your normal standard paved trails. Also when you step on that crack in the road, stick or pinecone you didn’t see, you won’t be as susceptible to injuring your foot, ankle and lower leg because you have taken the correct steps to strengthen those areas in preparation for this very moment.

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

Hudson Area Masters Minneapolis YWCA Otters Hudson, WI Bob Young 630-885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com

Fastjet Masters, I Swim Masters Team Flying Cloud Drive Fastjet Competitive Swim Team 6545 Eden Prairie, MN and Foss Swim School Teresa Briest Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

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612-226-8720 www.iswimllc.com

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

North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

Tri Fitness

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


City Six: 6 miles Town & County: 20 miles Rolling Rambler: 35 miles Big Beauty: 50 miles Tri�County Trail: 70 miles


Adventure Biking ...mixing it up in the offseason by Andy Tetmeyer

I’m back bikers, so beware. Fall is pretty much the off season for a lot of people, it certainly is for me. If you are traveling to an Ironman race in the next couple months, or getting ready for skiing, then just keep calm and carry on. For the rest of us there’s other stuff, and I’m not talking about sportsball. For one, there’s cyclocross but I can’t write about that every single fall, so this season’s featured activity is adventure biking. It’s a real thing! This adventure bike thing encompasses a lot: attitude, cycling gear, camping gear, getting lost, and even actual bikes. We’ll focus mainly on bikes, but first a cautionary tale on what you might not want to do. Even back last century, in the neon drenched era of the ‘80s, bikes had already been invented and were in wide use. My friend Dave and I decided we were going to go on “vacation”. The thought of a couple 18 year olds needing a vacation is laughable, and we were vaguely aware of the irony, but whatever. We decided to load up our bikes with some camping gear and some food and ride to Lake Rathbun for a few days of late August camping on the beach. It would be a nice 100 mile ride to the lake where we would loll around for a few days then ride home. When you go adventure biking, don’t do these things: Leave at 11am with fully loaded bikes for a 100 mile ride. Especially if you don’t know the exact route or terrain. Even if you are young and strong. It might be a good idea to go more than 5 miles before you stop for donuts. An even better idea would be BREAKFAST. If you take fishing poles maybe go with the pocket fisherman kind because well, it can fit in a pocket. Otherwise Dave might drift pretty close while you are rid18 www.midwestevents.com

ing and bust the tip off your pole only two blocks after you stop at Highland Park Bakery for some donuts. We did have a map. You might want to have a working bike computer or GPS so that you can tell how far you have gone. You are going to want food. Cans of beans might not be the best choice. There will probably be stores somewhere on the way, and even if there aren’t, cans are heavy. There are lighter foods. And speaking of heavy, you are unlikely to need a hatchet. Even a bow saw would be lighter. If you are really tired and the sun went down half an hour ago, then a ditch is really not that bad for sleeping. But if your computer was working it would be nice to know that the state park is only ¼ mile further down the road. We really did have an adventure and came out completely unharmed, and with a great story to boot. And in case you are wondering; even with one trip’s experience, even leaving at 8am, even with lightening the load by leaving the tent and cans of beans at home, 160 miles is a long way and the city park in Storm Lake can be mighty cold without a tent when the wind is blowing right off the water. Still want to adventure? Get a bike that can fit nice big tires. Clearance for 32mm is a good place to start. Something built for that ought to be able to handle anything up to a smooth dirt path without drama. My personal preference is for a low bottom bracket on your frame because it lowers your center of gravity and makes cornering easier and faster. When you look at geometry charts for bikes there is generally a BB drop listed. On a 700 size bike I like 80 or even 85mm.

In general lower is nicer, you don’t need gobs of clearance for riding over logs – that kind of adventure probably calls for a more specialized bike. Wheels are important. Get some advice from a knowledgeable mechanic or shop. There are tons of bags, racks, lights and other accoutrements. You might do well to pick a bag and then get the next bigger one. It is what I should have done nearly every time I got a bag for hauling gear. As you might guess from the story of my early adventure biking I tend to over pack. Maybe get two bags or be very disciplined. You probably DON’T need a huge water pack. Seriously. I see more people hauling two or three liters of water to the finish line of every gravel race I go to. I had my hatchet, other people have their water. We mostly didn’t need either. We live in a first world country – there’s water. Churches and town halls usually have a spigot on the side of the building. Farms all have water, same for gas stations. A hammock is brilliant for sleeping if you are overnighting. Even with a bug net and tarp they are small and light, and it pains me to admit it: more comfortable than a ditch. Don’t be scared of gravel roads. Use your adventure bike to extend your range if you are a car camper. Have fun. I’ll be back next issue with a scintillating winter article – flee while there’s still time! Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.


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Vegetarian Nutrition by Val Schonberg

Nutrition tips for vegetarian athletes

Recreational and competitive athletes may choose a vegetarian diet for various reasons, including ethical or environmental concerns, religious beliefs, food preferences, and/or to improve health. There are numerous health benefits associated with vegetarian diets - lower risk of heart disease, cancer, lower body weight, and reduced risk of Type 2 Diabetes. However, just avoiding meat and meat products is not enough to achieve these important health benefits. Vegetarian diets that are nutritionally adequate include a high intake of whole grains, fruits, vegetables, nuts, soy, beans and other legumes. Researchers believe that the health benefits are more likely related to the higher intake of vitamins, minerals, fiber, phytochemicals and antioxidants obtained from these foods. But, can a recreational or an elite athlete sustain optimal training and performance (along with health benefits) on a vegetarian diet? Absolutely! To maximize your performance, endurance, recovery and healing, check out these simple tips. 1. Prioritize Planning. It’s important for every athlete to have a nutrition plan. This means taking time to plan meals and snacks for the week that provides adequate energy and meets the demands of training and other activities. To help with your planning, find quick and easy vegetarian recipes online. The Vegetarian Resource Group (www.vrg.org) is a non-profit organization that offers a number of resources for education, cookbooks and recipe ideas. 2. Choose a variety of foods. Include plenty of antioxidant-rich fruits and vegetables, wholesome carbohydrate-containing foods and a variety of protein options each day. Eating the same thing every day may be convenient, but a poorly planned vegetarian diet can fall short of important nutrients. 3. Consume enough protein each day. The main sources of protein for vegetarians include: beans, lentils, nuts and nut butters, seeds, soy 20

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foods, and whole grains. However, this varies. Individuals who follow a “vegan” diet exclude all animal-derived foods, while those who include dairy products and/or eggs follow a “lacto-ovo, lacto- or ovo-vegetarian” diet.

ing and in salting foods, and incorporating plenty of legumes and nuts are a great way to get iron, zinc, and magnesium. Fortified cereals and ironrich grains, along with a vitamin C-containing fruit or vegetable will also help boost iron absorption.

Eating a variety of plant protein throughout the day can provide all the essential amino acids necessary for a healthy athlete. However, many folks are not aware of the larger portions needed. For example, a runner who needs about 70 to 100 grams of protein per day and is following a lacto-ovo vegetarian diet may need to eat more than she thinks. A daily intake that includes a couple egg whites at breakfast, hummus and yogurt at lunch, a Luna bar for a snack, and a quarter cake of tofu at dinner would only meet half of this individual’s daily protein needs. Adding nut butter with whole grain toast at breakfast, soy milk with her snack, beans and cheese at lunch, and a larger portion of tofu or quinoa with her evening stir fry are simple examples of improving her intake.

Vitamin B-12 is found exclusively in animal products and a deficiency can result in anemia and nervous system damage. Therefore, vegan athletes need to be mindful of consuming a vitamin B-12 containing multivitamin or fortified foods. Vegan sources of B-12 include Red Star T6635 nutritional yeast, fortified soy milk, and fortified cereal. Vegetarians are able to meet their daily B-12 needs with ½ cup cow’s milk, 6 oz. yogurt and one egg.

4. Include healthy fats. Since vegetarian sources of protein tend to be lower in fat, it is important to include a variety of fats in cooking and in dressing up foods. For example, stir fry tofu and vegetables in olive oil, include walnuts or almonds with dried fruit for a recovery snack, and add sliced avocado to a salad. Plant foods rich in omega-3 fatty acids are also important and include flax seeds, walnuts; and canola, flaxseed, hemp and walnut oils. 5. Get these key nutrients: In addition to protein and omega-3 fatty acids mentioned previously, key nutrients for vegetarians include iron, zinc, iodine, calcium and vitamins D and B-12. For athletes who decide to forego dairy products, choose other calcium and vitamin-D fortified foods, such as non-dairy milk, fortified cereals and tofu to help meet daily recommendations. Additional calcium-rich foods include bok choy, kale, tofu, sesame seeds, chia seeds, kidney beans and almonds. Use iodized salt when cook-

Finally, focus on the fundamentals. Learning how to prepare and use foods that are a fundamental part of a vegetarian diet is the key to achieving optimal nutrition for performance. Ideally, limit consumption of highly processed foods which typically contain added ingredients, often counterproductive to the vegetarian diet. When time constraints are a concern, remember that some meal items can be prepared in advance, such as quinoa, beans or eggs and easily added to meals throughout the week. Double or triple recipes for a vegetarian soup, chili or casserole and freeze in meal-sized containers or individual portions. 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.


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