IronMan Wales Race Review Women’s Event Calendar Gal Pal Adventures Women Specific Gear and more!
WOMEN’S A N N U A L
Because Crossing the finish line is a great feeling. Ladies, you’re invited for more fitness and fun. After you finish, celebrate with fashionable freebies, our signature bubbly bar and beauty bar and much more. And for a chance to win an exclusive Athleta Esprit de She gift pack, enter promo code MWE14 during registration. Visit espritdeshe.com to find your next race.
DUATHLON May 18 » LAKEVILLE, mn 2m run / 10m bike / 2m run
juLY 17 » edina, mn
Sept 18 » Maple grove, mn
©2014 LIFE TIME FITNESS, INC. All rights reserved. EVMG31086
CONTENTS 04 What’s a Woman to Wear? 07 Athlete Profile: Kelly Catlin 08 IronMan Wales Race Report 10 Who Needs a Coach? 17 Gal Pal Adventures 18 Women’s Gear Guide 19 Woman vs Bike 20 Female Runners 22 Women’s and Kids Race & Event Calendar Upcoming races and events. Get moving! 26 Balancing Hormones
What’s a Woman to Wear?
By Kym Zest NSCA-CPT, USAT YWCA of Minneapolis Personal Trainer and Endurance Sports Coach
When I first started doing triathlons fifteen years ago I raced wearing my regular swim suit and added baggy shorts and a t-shirt for the bike and run portions of the race. It wasn’t the most comfortable, but I had fun. Over the years I’ve change my clothing strategy many times. Some races I’ve pared it down to the bare minimum, to make my transitions super fast. Recently I had a race that would start quite cold and end scorching hot. I was prepared because I had spent all summer testing out what I could wear. As you register for races and events this year, don’t overlook the importance of planning out what you will wear on race day. With so many choices, the process can be loads of fun or a slightly frustrating trying to get it just right. Clothing choices are highly personal and will change with your goals and experience. When choosing your racing clothing, consider these factors: •Train in your race day clothing well before race day. Make sure it does the job, doesn’t chafe, and will hold up as long as it needs to. •Test your race outfit in a variety of conditions, including hot, cold, rainy, windy or any type of weather that could come your way. •Think through from race start to finish line and practice any clothing changes. Your clothing needs may change depending on the season, length of race, and whether it is a single or multisport event. I’m focusing on triathlons because even if you’re doing a different event these are still factors you should consider. 04 www.midwestevents.com
Start with the most fundamental, bras. Your everyday sports bra might not be your best race bra. You may need a sports bra that you can wear for an extended period of time or one that provides more support than usual. Make sure it will work from start to finish. Sports bras can easily become waterlogged and heavy in the swim or from sweat. What was once a flattering scoop neckline can literally become a drag both in the water and on the bike. It can also lose its elasticity by the time you get to the run. I recommend Tri specific sports bras that are cut for efficient swimming and biking and will hold shape through the run. If you choose a standard sports bra, make sure it holds to testing and can go the distance for you on race day. Next consider the best top for your race. Pick one that is form fitting but that does not chafe, bunch up on your bra, and will work across weather conditions. Some triathlon tops include a built in bra, be sure to test that it is supportive enough. You can also opt for a triathlon suit, or singlet, that is all one piece. Many women prefer tri singlet’s because the top can’t ride up and expose your middle, and they eliminate clothing changes during transition. Personally, I prefer wearing a separate top and shorts to make port-a-potties easier to use. If you choose to put on a shirt after the swim consider that it needs to be easy to put on but tight enough for the bike. Floppy clothes will greatly increase wind resistance. Choosing race shorts may be the best place to invest in sport specific clothing. If you don’t buy tri shorts, and you’re going to put them on after the swim, make sure
you can get them on when you’re dripping wet and in a hurry. Tri shorts are designed similarly to bike shorts, but have less padding so they won’t absorb too much water or be too bulky for the run. My favorite pair of tri shorts makes me way more comfortable and therefore faster. I’m also a fan of pockets. The more places I have to stash food and wrappers the better. Don’t overlook the final details. Where will you put your paper race bib number? In triathlons you are not required to wear your race number during the swim and the bike, but you do have to finish the race with your bib number on your front. If you chose to wear the same thing start to finish such as a tri singlet, you’ll need to get a race belt for your bib number. If you will be putting on a shirt or shorts after the swim you can pre-pin the number to the front of your shirt or shorts. Make sure once your number is pinned that you can still get your clothing on. Don’t forget about your hair. Think about what will work under a swim cap, under a bike helmet
and through the run. When I train, I prefer to do something different with my hair for each sport. So when I race, I had to come up with something that would work from start to finish without much fuss. The best option for me is a braided ponytail, it fits under my swim cap and bike helmet and I add a visor on the run. Ultimately, select clothing that is comfortable and will help you have the kind of race experience you want. Don’t worry about what the other athletes wear or how you think you should look. Different styles work differently for each of our individual bodies. The only way to know if clothing works for you is to try it out. Get out there and train in your race clothing and when your shorts bunch, your shirt chafes, and your bra bounces, know that we’ve all been there and struggled to find the perfect race clothing.
ENTER THE CODE “MIDWEST1” TO RECEIVE A FREE TRAVEL MUG
Her first race was the Hopkins Raspberry Festival Criterium in the summer of 2012, which she won. Last July she competed in the USA Cycling Amateur and Para Road Nationals in Madison, Wis., and placed second in her age division. That brought her to the attention of a Canadian coach, who invited her to race on a team at the Tour de Rimouski for junior women. She won the overall race, and all but one of the six stages. Her strength in those races resulted in USA Cycling adding her to the UCI Road World Championship Roster, one of only three junior women. At the World Junior Championships Road Race in Tuscany, Italy, last September, she placed ninth in the road race, the highest of the American women. Charlie Townsend, head coach for NorthStar Development Cycling, stressed how unusual Catlin’s rise was, from unknown rider to the World Junior Championships in three months. “Catlin has an unusually strong work ethic and is very disciplined and focused,” Townsend said. “Her strongest asset is her ability to work and develop her fitness and strength. Importantly, she listens to what people say, challenging her own assumptions.”
There are so many more sport opportunities for women now than 20 to 30 years ago. Cycling is one of these and Minnesota has a vibrant race cycling scene with opportunities in road, mountain bike, cyclocross, track and BMX. Kelly Catlin, a senior at Mounds View High School, is one who jumped into this sport and has earned early success. As one of a set of triplets, she comes from an athletic family. Catlin started riding one and a half years ago with NorthStar Development Cycling (formerly part of Gopher Wheelman and SPBRC) after suffering injuries from soccer and running. Her brother, Colin, started cycling with the team a year before because of injuries. He talked her into watching some races, and she was hooked.
As Townsend, who has three decades of racing experience, discussed, innate talent can get you far, but drive and determination are needed to get to the next level. As head coach of NorthStar Development Cycling, Townsend works with junior high and high school age riders, focusing on the development of competitive cyclists. Starting out in cycling Catlin said pack riding was the part that really terrified her at first. On the plus side there are not many junior women cyclists, so riding with just five to six people helped keep the terror level down. Also, their team does a group ride every week with the whole group, giving the new riders the opportunity to learn from the more experienced members. When asked about those fast downhill rides like you see on the road races she said, “Downhill at 65 mph is scary, you www.midwestevents.com 07
metaphorically have to close your eyes and hope it gets over with.” Catlin’s favorite part of cycling is probably the individual time trial. “You are by yourself on the open road and it is really an internal battle with yourself to prove your mettle,” Catlin said.
with Rhiannon O’Conner Rhiannon O’Connor is a resident of Dellwood, MN.
She just returned from the Cyclocross Nationals in Boulder, Colo., but still likes road racing the best, although she still has some technical elements to work on. This summer she will be on the U.S. National team competing in Europe at the U23 level. She just hopes to survive it. For the future she is still deciding on college. MIT, which has a good women’s cycling team and the University of Minnesota are among the possibilities. Looking ahead, she also thinks about trying out for the U.S. Olympic team as a time trialist. Her suggestions for girls who want to try the sport are first to find a group cycling club and there are plenty of clubs in the Twin Cities area. It does not need to be a racing club. Even if you are new to this, the group is an easy relaxed way to get familiar with the sport and learn from the group. Then if you want to try racing, you can check out those clubs. Some high schools now have mountain biking as a club sport. Because it is still new, several high schools may create a single team. Here is some more information to help you get started: Find the clubs through USA Cycling at www.usacycling.org and the Minnesota Cycling Federation at www.mcf.net. These sites all have listings of clubs in different states. There are opportunities for track, mountain biking, road races and cyclocross. For NorthStar Development Cycling, contact Sherry Berde Townsend at email@example.com.
Ironman Wales was held for the third time this year in the Welsh town of Tenby, Pembrokeshire. This is an area that my family and I spent many summer vacations when I was growing up, so when I decided to do an Ironman this was the one that called out to me. Little did I know. Over 1800 athletes mustered in transition and then at 6:15AM we all walked together down to the swim start. In our wetsuits and white swim caps it looked like the march of the penguins. At 6:55 the Welsh national anthem was sung and at 7:00 the RNLI lifeboat in the harbor sounded the start and we were off. At 7:01 it started to rain – not a problem for us swimmers, but for the spectators this was typical Welsh weather. The swim, for me, was the easy part and I was really pleased with my time. I only had my goggles knocked off once and was relieved to make it round the first mark unscathed. Last year two swimmers suffered broken noses! After that things thinned out a bit and I pretty much had clear water except at the turn marks. They did clear most of the boats out of the harbor but I still managed to swim into a mooring buoy! Two laps and out of the water to T1, 1000m away. You have to zigzag up the cliff path, stopping to grab a spare pair of shoes on the way. The transition area was a zoo but I got out of my wetsuit and was off on the bike. The bike ride is really a challenge. Former pro cyclist, Magnus Backstedt (who has won the Paris-Roubaix and a Tour de
France stage), said it was “devastating”. My friend, Diane Stoller, from Minneapolis who came over with me, said her bike Garmin showed 8675 feet of climbing with an average grade of 9%. There was one hill signposted at 17% - I got off and walked up that one both times and I wasn’t the only one either! The worst hill is one they call Heartbreak Hill out of the town of Saundersfoot that we also had to do twice. It wasn’t quite as steep, but went on for over a mile! Going up was like the Tour de France with spectators yelling encouragement from about 12 inches away! The uphills were bad, but the downhills were in a way worse as the roads, although closed, were narrow, winding and dark with trees arching overhead. Did I mention that it was raining? The trouble with coming out of the water with a good time (I was in the overall top third) was that I was being continually passed on the bike, which was a bit demoralizing. As I was finishing my bike I saw the lead woman as she was finishing her last run lap. After the bike ride I was relieved to start running. I ran the first two laps collecting my colored lap bands as I went. The first 2 miles out of town is almost all uphill. By lap 3 my plan changed from “walk through the aid stations and then run” to “walk uphill then run downhill and on the flat”. Lap 3 was psychologically the hardest, seeing other athletes on their final lap, knowing I still had one more to go. On lap 4 the lighting was almost nonexistent. Bathrooms were also nonexistent, especially in Tenby. At one point I was so desperate I asked spectators outside a B & B if I could use theirs. The walk up the hill out of town for the last time was like a death march. At this point nobody was even thinking of running! Then I got my last and final lap band and it was time to head for the barn. I must have been running really weird, because what really hurt was my back - it was killing me! But then I’d go round a corner and see my husband and get a big lift. He said I looked worse each time he saw me! At one point he did tell me that I was leading my age group but wouldn’t say by how much. I knew that friends and family were tracking me all around the world and yelling for me all the way from Ironman Wisconsin, being held the same day. The crowds in Tenby were incredible. Did I mention it was raining? Despite the rain they were out in force and I’d get a big cheer as I passed all the pubs in town. Having a Welsh name helped also. I could hear my late uncle’s voice in their accents and felt as though he was cheering me on too. Even at the finish chute they were 3 - 4 deep and yelling themselves hoarse.
So I made it - what an experience! And to win my age group – amazing. I thought a lot, long and hard, during training and even during the race as to what I would do if I actually did win and qualify for Kona. Ultimately it came down to not wanting to spend the next year of my life training for another IM (I have always said one and done), not to mention the approximately $10000 it would cost. Registration alone is almost $900. So as heretical as it may be, I turned my spot down with some regret but look forward to racing at more sane distances and having more of a life away from training! I was ecstatic to do so well. I have a HUGE trophy! And lots of priceless, precious memories to boot. I was intrigued by the mix of athletes competing. There were less than 30 total from the US, the majority were from the UK. Only 9% of the athletes racing were women, which is much lower than Ironman events in the US. I believe that the biggest factor in this discrepancy is the enactment of Title IX in the USA in 1972 guaranteeing equal opportunities to women and girls attending schools or universities that receive federal funding. Even today, in 2014, no such legislation exists in the UK or in the European Union. I was fortunate to grow up in a family where my parents encouraged my brothers and I to swim and participate in sports. My parents were both collegiate athletes – my mother a swimmer and my father a rugby player. I continued swimming and running at medical school. When I moved over to the US in 1980, women’s running was in its infancy. I happened to see and sign up for the Star Tribune Get in Gear Race. Living in Minneapolis with its chain of lakes and parkway system made running easy. I ran in the Bonne Bell 10K races in the Twin Cities and also participated in the Melpomene Institute research done by Judy Mahler-Lutter. The experience from these races spurred me onto to do the second Twin Cities Marathon in 1982 which was the only other marathon that I have done! The running and biking trails here in Minnesota are an incredible resource that I think we sometimes take for granted. I did practice runs in the UK in London and also in Wales. There were plenty of scenic trail runs in Wales but no safe roads for running along let alone biking. I have a whole load of respect for the local athletes who trained on the narrow shoulderless roads, risking life and limb at every turn.
Who Needs a Coach?
By Nicole Cueno YWCA of Minneapolis Women’s Triathlon Race Director and Endurance Sports Coach USAT-certified Coach
The majority of runners, cyclists, and multi-sport athletes do not have a coach. The question is, why not? To some, having a coach feels beyond how they would measure themselves as an athlete. For many, they just don’t feel consistent enough to work with a coach and feel like they are regularly sidelined because a busy life or injuries that interrupt training. To others still, they just feel they know themselves best and have their own training plan perfected. In my ten years of coaching, I have seen so many people who would put themselves in these categories, but after the experience of working with a coach, would amend their sentiment that they didn’t need a coach. The truth is, if you have goals for your sport, whether they are to finish, have fun with friends, or to set a PR, you could greatly benefit from working with a coach. Added expertise and consistency Many people run or participate in multisport events because training provides great workouts and events on the calendar keep them motivated. Unconcerned with finishing toward the front or the back in a race, the point is to get out there and stay fit and while enjoying the race experience. Is this how you approach your sport, without wanting to overthink it? That is a great approach but it also means you may be missing out on additional joys and fitness from your training and events, not to mention PRs. A coach can help with this without adding much complexity. A coach can knowledgeably add variety and periodization that can make you more fit without really having to think about it. You 10 www.midwestevents.com
may even find yourself more motivated to get out there for some hard workouts as well as enjoying the days that your coach tells you to take it easy. Overcoming plateaus and injuries Have you ever followed a training plan that you found or were given? Or do you like a bit of competition if with no one other than yourself, but always seem to get off track due to injury or other life interruptions? If you fall in to this category, a coach could take a look at your schedule and patterns and make a training plan that works within your life rather than having life derail your training. The essence of a personalized program with a coach is that you can get the most quality from your workouts within the time that you have. If you’re anything like me, the amount of time you end up having is always a bit less than what you planned. A coach helps you prioritize. A coach can take a look at your past training and see where there are inconsistencies and whether they are due to scheduling (e.g. mornings just don’t seem to work: let’s find a time that works better for you) or injuries. A coach can provide ideas and insight into the causes of injuries and help you overcome those injuries (e.g. you always seem to get injured when you run more than 20 mpw: let’s back off your mileage, focus on quality, and add a few, specific strength exercises after your workout sessions). Working with a coach allows you to train healthier and more consistently. You don’t know what you don’t know Many people have coached themselves to great success. If you fit in this cat-
egory, you have likely done a lot of reading, experimenting, and have many years of training on which to base your current training plan. You may be right: you may not need a coach. However, you may also find that a coach can help you find another level of performance and enjoyment. I coached myself for ten years and even got myself to the point of qualifying for the Olympic Trials in the marathon. I knew an enormous amount about training and racing and about myself as a runner. Two years ago, however, I started working with a coach and it has been wonderful. I did know a lot about running but I had been using the same general frameworks and theories for many years. Not only did my body need some new direction and workouts, but I benefitted psychologically from a fresh perspective more than I could have anticipated. I had someone else to be accountable too which gave me motivation and also gave me a break. I didn’t secondguess myself when I needed a down week or time off after races. I also had someone to talk through all the different aspects of training and racing. There are many folks who have learned their sport quite well, but that doesn’t mean that there isn’t more to learn from an experienced and knowledgeable coach as well. How to find a coach that suits you I would offer the same advice for finding a certified coach as I would a doctor or counselor: it is worth the time to shop around a bit and don’t stick with someone who doesn’t feel like a good fit. It is always worth giving new things a bit of time to see if you settle in, but if you don’t feel like you’re in sync with your coach, don’t be afraid to change. If your coach is a good one, they will sense the fit isn’t working either and want the best for you. The right coach can be many different things: an advisor, a trouble-shooter, and a motivator. Best of all, a coach will be someone who pushes you to realize your potential beyond what you may have imagined. Whether a novice or a veteran, your coach will provide a wealth of knowledge that goes way beyond telling you what to do for a workout and how long.
ROLLS ROYCE OF
5K 10K HALF MARATHON www.WomenRockEvents.org
IN THE MIDWEST* by Competitor Magazine
REGISTER FOR THE ROLLS
ROYCE OF ROAD RACES...
DALLAS-FORT WORTH - March 29, 2014 Quick Trip Park in Grand Prarie facebook.com/WomenRockTexas | www.DFWWomenRock.org
SAINT PAUL - August 30, 2014 Along the Mississippi River facebook.com/WomenRockMN | www.WomenRockMN.org
CHICAGO - September 20, 2014 Downtown Lakefront facebook.com/WomenRockChicago | www.ChicagoWomenRock.org
* Poll conducted by Competitor Magazine, 2014
5K 10K HALF MARATHON
Gemstone & Diamond Finisherâ€™s Pendant
Performance Running Jacket
Bubbly and Commemorative Flute
Gal Pal Adventures Kayak Lake Superior
Explore the sea kayaker’s paradise of the Apostle Islands on the south shore of Lake Superior. Wilderness Inquiry offers a four day three night kayak tour of the Apostle Islands where you can explore sea caves, lighthouses and beaches. Paddle among shipwrecks from long ago and listen to the wave’s crash along the shore. Wilderness Inquiry provides all the necessary kayaking and camping equipment including hot showers. If kayaking isn’t your thing, Wilderness Inquiry offers women only St. Croix River or Boundary Water canoe adventures or a hiking getaway along the north shore of Lake Superior. http://www.wildernessinquiry.org/tripinfo/women.php?type=women
Bouldering in the Cave
Midwest Mountaineering - The second Wednesday of every month is now the all women, ONLY women, evening of bouldering in the Cave! That’s right, it’s ladies night. No cavemen allowed. Carolyn Hansen will be on hand to answer questions and help provide a fun and relaxing atmosphere. All abilities welcome from the, “I’ve never done this before”, to those who want to set routes, and everyone in-between. http://www.midwestmtn.com/current-events/ womens-programs
Women’s Rivertown Trek A wilderness trip close to the Twin Cities! Spend one day hiking and one day kayaking along the scenic cliffs on the St. Croix River. Meet other women looking for adventure, yet a little pampering too. Your trip starts with a hike along spectacular cliffs formed by glaciers long ago with a scenic downstream paddle by kayak with an island picnic lunch on your second day. Finish your trip pampered at the William Sauntry Mansion within walking distance of the shops and restaurants of Stillwater. All equipment, food (except dinner in Stillwater), happy hours, shuttles, transportation, pampering and support included. http://www.mywahooadventures.com/Girl_Power.php www.midwestevents.com 17
Women’s Gear Guide Women’s Isotherm Windstopper Jacket $160
Betty Designs Retro Cycle Jersey $119.99, Bibs $119.99 and Arm Warmers $34.99
http://www.thenorthface.com/ Strike out on your next long-distance run and stay warmer, without overheating, in this windproof running jacket with Thermo 3D™ construction. A hybrid design delivers optimum temperature regulation in gender-specific thermal zones to keep you more comfortable during winter runs. When your hands need light protection in chilly weather, pull the mitts out from the internal cuffs and over your fingers. 360 degree reflectivity maximizes your visibility after dusk on the trails or the road.
http://www.bettydesigns.com/ NEW retro design with some Betty flair!
Specialized ALIAS PROTRI $6000 http://www.specialized.com/ The Alias: one bike with dual personalities. With Women’s Alias Geometry designed specifically to allow you to swap between the road position and triathlon position with ease, the Alias is the perfect bike for those looking to train hard, push
Fizik Vitesse HP Saddle $99.99 women’s bike saddles – bicycle seats designed to fit the female anatomy. Fi’zi:k’s Vitesse High Performance saddle offers quality, elegance and style that is recognized worldwide. Designed in the USA, and handmade in Italy. 18 www.midwestevents.com
Woman vs Bike
by Andy Tetmeyer
First, let’s get one thing clear. I am not a woman. I have no personal experience at riding a bike as a woman. Nevertheless, I am going to try and give some advice about women vs bikes, based on what I think I have observed, and with some help from actual women who have ridden bicycles. First, fit or positioning. Male or female, you have to have a comfortable position on the bike. If you’re planning on regular riding, your position has to be not just comfortable, but also as efficient and powerful as possible. SEEK ADVICE if you are a newbie. If you bought your bike at a shop, the shop staff should be able to get you into an adequate position, and depending on their experience in fitting they may get you into a good position right away. At the very least a good shop can get you started down the path to a proper fit. If you did not, or are not purchasing from a shop then you’ll still need advice. Seek opinions - from women. You may not get pointers from someone trained in bike fitting but you will find out what works. Ask about saddles: you want to know about firm vs cushy. Wider vs narrower, cutout vs not. Is it better to set the saddle level to the ground or tilt forward or backward? Ask about handlebars: What width are other women riding? How high or low are they in relation to the saddle? Cranks come in different lengths. Ask other women if they know how long their cranks are, have they ever changed lenth? I’m in the cycling industry, and I have plenty of knowledge about what variables there are as far as fit, and what gear is available to improve fit. Don’t avoid the guys on a group ride, or at the local shop, but we’re not the only source of knowledge. One thing that you can do to make riding more comfortable, and thus more enjoyable
is to ride (relatively) wide rims and tires, and reduce tire pressure. I know this for a fact because building and selling wheels is my particular line of work. I also know this to be true because my friend Jill told me. We were on RAGBRAI ( a weeklong ride across Iowa) last year, and halfway though the ride I switched her old 19mm wide wheels with some Hed 25mm wide wheels. We moved her tires from the old wheelset to the new one. We had already been riding for three days, and Jill had been one of the slower members of our group, especially on dowhills. With the new wider wheels she was keeping up, and coasting to the front on the downhills. After about 40 miles one of the other women asked Jill how she liked the new wheels (remember, ask other women). She said they were faster, and also, ahem, “my lady parts are much happier”. Comfort and speed can go together, and both will better your ride, making you look forward to more. I also asked US 2012 Olympian and ITU World Cup frontrunner Gwen Jorgensen what advice she would give to women. As you might expect, she was a little more in depth than Jill, saying: “It is important to have confidence in your equipment. I ride Specialized bikes with Shimano components and HED wheels. I know I have the best equipment, however I also know that it is important to clean and take care of the bike to maintain it. Proper maintenance is often overlooked. Keeping drive chain clean, proper air pressure in the tires, and wiping the bike after sweating are three simple things you can do to help maintain your bike. I gain more confidence in my equipment the more I know about it. Go to a bike shop and take a class on bike maintenance or next time you bring your bike to the shop, ask if you could hang around to learn more about the bike. Having confidence in equipment will lead to pushing your limits. I think riding with men can be a huge benefit for women. Men can produce more power on the bike. Riding behind a guy will be difficult, but will also improve your fitness. Not to mention, it’s fun. Just be prepared to stop for a coffee and have fun socializing with the group of guys. www.midwestevents.com 19
What separates the from the guys! Since the enactment of Title IX, participation by women and girls in sports has risen dramatically, especially in running events. The health benefits of appropriate, regular exercise are also well known. But, did you know participation in sports by women and girls boosts self-confidence, enhances better body image and performance in academics?.
Set up a test set that you can challenge yourself on weekly, this may be a 4-20 minute circuit that can be flat or hilly just something that is relatively the same from week to week. It is good to compare times/power/cadence from week to week and fun to see the progressions. If you are riding a bike, I assume you care about your health and body. Please don’t forget to protect your skin against skin cancer by wearing sunscreen and lip balm with sunscreen as well. My go-to choice is Do Naturals sunscreen and lip balm. I also wear Oakley sunglasses to protect my eyes from the sun and bugs/rocks that may fly into my face. “ (full disclosure:) Gwen is a professional athlete, and she has sponsors (including my employers) but where better to get excellent advice than from a world class athlete? Women, get out there and ride... and if you don’t know, ask. 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.
Running USA, an organization promoting the running industry, found that since 2010, there are more females than males finishing running events! Despite the increased numbers of participants, only 2 generations of female runners have been studied from a medical standpoint. The purpose of this article is to describe the physiology and conditions unique to female athletes and to outline strategies to prevent injury and enhance performance. Hormonal and Anatomic Differences: There are 2 main differences in male and female runners; hormonal differences and anatomical differences: Hormonal differences: Women have more estrogen than men. Estrogen causes women’s body fat-to-lean muscle mass to be higher. Women have lower hemoglobin levels which mean their oxygen-carrying capacity is lower. Because of these differences, men have a physiological advantage in strength and endurance events. But, rest assured, female athletes, we have the same ability to gain strength and endurance if we are trained at the same levels as men. Anatomic differences: One of the major anatomical differences in women compared to men is an increased “Q” angle. This is the angle of the line drawn down from the top of the pelvis and up the tibial tubercle, through the knee. The
angle is generally larger in women than men and is due to the greater width and shape of female pelvis. An increased “Q” angle can lead to more hip and lower leg internal rotation, increased ankle/foot pronation and flatter feet, placing stress on the soft tissues of the knee. This may put the knee of the female with a large “Q” angle at mechanical disadvantage and more prone to injury when these women participate in running and jumping activities. How to protect the knee? We cannot change the alignment of our bones but we can change the strength of the muscles supporting them! If I see a woman with knee pain related to mal-alignment, I recommend an aggressive gluteal strengthening program first, as strong gluteal muscles help control abnormal rotation of the leg. I also recommend modifying high-impact activity. Try running every-other-day. Try softer surfaces. Try shorter distances. Try participation in a sport with lower impact and more variation in activity like sprint triathlon. Adding cycling and swimming to running may decrease stress on the knees. Activity-related Urinary Incontinence: Another common problem in female runners that is rarely discussed is activity-related urinary incontinence. This is an issue that affects females of all ages including teens. It is embarrassing and under-reported to doctors especially by younger women. It seems to be caused by weakness in the pelvic floor, which is the hammock-like web of muscle, supporting the bowel, bladder & reproductive organs. Kruger published an article in the journal, Ultrasound In OBGYN. She studied female athletes with incontinence and found that during high impact exercise like running, women with incontinence have lower descent of bladder and a larger diameter of the opening where the neck of the bladder projects through pelvic floor. This activity-related incontinence can be so frequent and em-
barrassing that women often give up sports without pursuing treatment. If this is a problem, don’t suffer in silence! The appropriate first line treatment is evaluation by a physical therapist specializing in pelvic floor rehabilitation. Pilates is great too! Female Athletic Triad: Lastly, another cascade of symptoms unique to female endurance athletes is the Female Athletic Triad. Low body weight has frequently been encouraged to be successful in endurance sports. To lose weight, female athletes often eat too-few calories than necessary to supply the energy needed to train. This chronic low-energy balance and low body fat causes a hormonal disorder. This hormonal imbalance eventually leads to infrequency or cessation of menses. Chronic disordered menses can decrease bone mineral density and lead to early osteoporosis and one of the first symptoms of the Triad can be frequent stress fractures. Athletes with the Triad have also been found to be at risk for life-threatening heart disease due to dysfunction of the lining of the coronary arteries. It is estimated that the Triad affects up to 25% of high school and college athletes. Even if athletes with the Triad do not have stress fractures while competing, they are at risk for fracture later in life as the bone mineral density rarely normalizes. The best treatment for the Triad is prevention. Athletes should be educated about the importance of optimal nutrition. Coaches and parents should be vigilant, watching for excessive weight-loss and the beginning of disordered eating habits. Marie-Christine Leisz, DO 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 and collaborates with the Courage Kenny RunSmart Physical Therapy Program. Learn more at www.allina.com/ahs/ski.nsf/page/ running_endurance and http://www.allina.com/ahs/ski. nsf/page/Run_smart
Women’s Calendar ***Dates subject to change. Please consult race websites for updates.
Running Athleta Unleash the She 5K/10K 4/27/14 Rochester, MN $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com
Esprit de She 5K/10K 9/18/14 Maple Grove, MN Happy hour begins with a fun 5K or 10K run and ends with a post-race night party. Great race bag swag. www.espritdeshe.com
Divas 1/2 Marathon/5K 5/4/14 Branson, MO
Women Run the Cities 5K/10K 9/28/14 Minneapolis, MN One of ESPN’s top 5 races for women in the country! Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and the CREW Network Foundation. www.womenrunthecities.com
Run with the Housewives 5/11/14 Maple Grove, MN Family friendly event that benefits Wishes and More, granting wishes to kids with terminal illness & life-threatening conditions. www.facebook.com/runwiththehousewives Komen Twin Cities Race for the Cure 5/11/14 Bloomington, MN ww5.komen.org Komen Brainerd Lakes Race for the Cure 6/28/14 Brainerd, MN ww5.komen.org Esprit de She 5K/10K 7/17/14 Edina, MN Enjoy Ladies Night with Happy Hour run, then salute your success with hosted activities and shopping discounts from the 50th & France Business Assn. Great race bag swag. www.espritdeshe.com Leading Ladies Marathon 8 /17/14 Spearfish, SD www.leadingladiesmarathon.com Go Far Women 1/2 Marathon/5K, 10K 8/23/14 South Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU. www.gofarwoman.com Women Rock 5K, 10K, 1/2 Marathon 8/30/14 St. Paul, MN Finishers receive a sterling silver, ruby and diamond finisher’s pendant! Post race party at the finish line. Team Ortho Foundation www.womenrockmn.org 22 www.midwestevents.com
Go Girl Run 1/2 Marathon/5K 9/28/14 Kansas City, MO ultramaxtri.com/gogirlrun/info.html Athleta Unleash the SHE 5K,10K 10/12/14 Blaine, MN $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance www.unleashtheshe.com Chick-uamegon Women’s 5K/10K 11/8/14 Ashland, WI Everyone receives a Tiara and a finisher medal. Prizes for the most bling, so come dressed to win! www.chick-uamegon.com
Triathlon/Duathlon Esprit de She Duathlon 5/18/14 Lakeville, MN Post race party Great race bag swag! www.espritdeshe.com IronGirl Women’s Only Triathlon 8/10/14 Pleasant Prairie, WI www.irongirl.com YMCA of Minneapolis Women’s Triathlon 8/17/14 Minneapolis, MN Only all woman tri in Minnesota. 500 yd. swim, 15.5-M bike & 5K run. Celebrate your strength! www.ywcampls.org/events/womens_triathlon
Cycling Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com
Minnesota Cycling Federation www.mcf.net Listing of Minnesota Bike Clubs www.pedalmn.com/minnesota-bike-clubs USA Cycling - Club/Event Listings www.usacycling.org
Adventure Races Lozilu Women’s Mud Run 6/21/14 Twin Cities, MN http://lozilu.com/twincities/ Dirty Girl Mud Run 8/2/14 Minneapolis, MN www.godirtygirl.com One Tough Cookie 9/13/14 East Troy, WI One Tough Cookie is a 5k obstacle course made just for women ages 13 & up created by Operation Iraqi Freedom Women Veterans. You don’t have to be a super athlete to finish this event! www.onetoughcookierun.org
Trail Run Down & Dirty Women’s 8K 5/3/14 Lake Elmo, MN www.facebook.com/downanddirty8K
Groups Moms on the Run Running/Walking Club for women, with Group coaching focused on interval and strength training. www.momsontherun.com Moms Run this Town Free running club for women. Go to the website to find a local chapter or start your own. www.momsrunthistown.com
REGISTER SOON! WOMENRUNTHECITIES.COM
MINNEHAHA PARK MINNEAPOLIS, MN
Outings Women on the Edge 5/30 to 6/1/14 River Ramble in Western Wisconsin, Kayaking, Biking, Camping. Gourmet meals and all equipment provided www.mywahooadventures.com Pedal and Paddle 6/12 to 6/14 Brainerd, MN Area, Kayaking, Mountain Biking, Camping. Gourmet meals and all equipment provided. www.mywahooadventures.com
Other Women’s Spin Class January- April Tues. & Thurs. Tri Fitness, White Bear Lake, MN 651-426-1919 www.trifitnesswbl.com Minnesota Women’s Sailing Team Committed to promoting women in the sport of sailing and sailboat racing and strives to create a fun and supportive learning environment for developing women’s sailing knowledge and skills at all levels -- whether novice, intermediate, or advanced. http://www.mwst.org www.midwestevents.com 23
Many running events also have a Kids Run included. Here are some specifically for kids.
Groups Girls on the Run Program is for girls 3rd to 8th grade, using running to inspire and motive, instill lifelong health fitness and build confidence. Program culminates in a 5K run. www.girlsontherun.org Kids on the Run Program through Moms on the Run to motive kids to love physical fitness. www.momsontherun.com Medtronic TC Kids Marathon A FREE unique online training program that is designed to get families and classrooms exercising. It offers 12, 8 and 4-week training sessions, culminating in 3 running events for kids. www.tcmevents.org/youth Wednesday Night at the Races Duluth, MN This series of FREE races is held on six consecutive Wednesday evenings in July and August for ages 14 & under. Locations vary, visit www. YoungAthletesFoundation.com for specific locations www.grandmasmarathon.com
Running TC Kids Fieldhouse Fun Run 2/1/14 Minneapolis, MN Exciting event designed just for kids at the University of Minnesota Fieldhouse. www.tcmevents.org/youth YWCA Girls on the Run 5K, 4/26/14 Mankato, MN www.mankatoywca.org/about-girls-run-0 Girls on the Run 5/3/14 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/10/14 Eau Claire, WI, www.gotreauclaire.org 24 www.midwestevents.com
TC Kids Cross Country Fun Run 5/17/14 St. Paul, MN Kidsâ€™ half-mile, one-mile and two-mile races! For information on how to get started with a training program, check the website below. www.tcmevents.org/youth Girls on the Run 5/17/14 Red Wing, MN www.girlsontherunbc.org/event.html Med City Kids Marathon 5/24/14 Rochester, MN Open to students grade K-8. http://medcitymarathon.com/kids-events. php Whipper Snapper Races for Kids 6/20/14 Duluth, MN Free races for kids, ages 14 and under on Grandmas Marathon weekend at Bayfront Festival Park. www.grandmasmarathon. com Park Point Youth Races 7/18/14 Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Grandmaâ€™s Minnesota Mile 9/7/14 Duluth, MN Free Race for Kids, ages 14 & under. www.grandmasmarathon.com Women Run the Cities Girls 1Mile 9/28/14 Minneapolis, MN Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and CREW Network Foundation. www. womenrunthecities.com Medtronic TC Family Events 10/4/14, State Capital, St. Paul, MN www.tcmevents.org/youth Girls on the Run 5K November 2014 Minneapolis, MN www.gotrtwincities.org
Triathlon/Duathlon Minnetonka Youth Triathlon 5/3/14 Minnetonka, MN Grades 2-8. 952.401.6800 www.minnetonka.registryinsight.com
Apple Kids Duathlon 5/23/14 Sartell, MN Ages 3-16. www. appleduathlon.com/kids Life Time Kids Triathlon 6/7/14 Winona, MN Variety of distances for ages 5-13 www.trinona.com/winona/kidstri Sanford Kids Tri for Health 6/27/14 Jackson, MN Ages 5-14. www.triforhealth.com JAMS Youth Duathlon 6/28/14 White Bear Lake, MN ¼ mile run, 1 mile bike, ¼ mile run or ½ mile run, 2 mile bike, ½ mile run www.trifitnesswbl.com/as_our-events Mankato Kids Triathlon 6/28/14 North Mankato, MN Ages 4-13 www.finalstretch.com/triathlons/northmankato-triathlon.html Y Kids Tri July. Northfield, MN www.northfieldymca.org/programs/kidstriathlon
Miracle Kids Lake Nokomis 8/2/14 Minneapolis, MN 100 yd swim, 3 mile bike, .5 mile run or 200 yd swim, 6 mile bike, 1 mile run to help children with cancer and their families by providing immediate needs support and family programs. www.miraclesofmitch.org Rootbeer Kids Triathlon 8/2/14 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com Splash Swim & Dash 8/9/14 Lino Lakes, MN 50 yd swim, 1 mile bike, ¼ mile run or 100 yd swim, 2 mile bike, ½ mile run www.trifitnesswbl.com/as_our-events Green Lake Kids Tri 8/9/14 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com Wingkids Triathlon 8/9/14 Red Wing, MN www.wingmantri.com/kids-triathlon.php
Pewaukee Kids Triathlon 7/12/14 Pewaukee, WI Ages 3-12 www.pewaukeelaketri.com
Miracle Kids Lake Ann 8/16/14 Chanhassen, MN www.miraclesofmitch.org
Life Time Kids Triathlon 7/13/14 Plymouth, MN http://www.ltkidstri.com/page/ show/310864-plymouth-mn
Harvest Kids Duathlon 8/29/14 Alexandria, MN Variety of distances ages 4-11. www.harvestduathlon.com/kids-duathlon
Little Minnow Kids Triathlon 7/20/14 Ashland, WI Ages 5-11 www.cheqbaysprint.com/Minnow-RaceInformation
St. Croix Valley Kids Triathlon 8/30/14 Hudson, WI ages 5-12. www.finalstretch.com/triathlons/st-croix-valleytriathlon.html
Chisago Lakes Kids Triathlon 7/26/14 Chisago City, MN Ages 4-12 www.dutrirun.com/page/show/845808chisago-lakes-triathlon-july-27-2014
Waseca Kids Triathlon 7/26/14 Waseca, MN Age 4-13 www.finalstretch.com/triathlons/wasecatriathlon.html Just Tri It 7/26/14 Trempeleau, WI http://offnfunning.com/index.php/events
You Crazy Monkey Youth Obstacle Course 8/9/14 Arcadia, WI A 1 mile obstacle course designed just for the crazy monkeys in your life. www.offnfunning.com/index.php/events One Tough Little Cookie 9/13/14 East Troy, WI Little Cookie is for girls ages 5-12. The 2k course is designed with little hands and feet in mind. www.onetoughcookierun.org www.midwestevents.com 25
Balancing Hormones by Jill Tiffany, CN, CPT
Hormone imbalance is an epidemic. Do we accept these symptoms and problems because there is no answer to them? Or do we accept them because they are so common that they have become the ‘new normal’? One of the most common forms of hormone imbalance is called “Estrogen Dominance, Progesterone Deficiency”. It is just as the name implies; our body can have too much estrogen in relation to progesterone. There is an ideal balance with the two. Some common signs of this type of imbalance include: acne, anxiety, bloating, breast tenderness, decreased libido, depression, PMS-irritability, uterine fibroids, fibrous breast tissue, heavy bleeding, hot flashes, sleeplessness, weight gain, ovarian cysts, migraines, miscarriage, hypoglycemia, excess facial hair, varicose veins, hemorrhoids, age spots, menstrual pain. Restore your hormone balance by reducing (or eliminating) the sources of excess estrogen: the birth control pill, HRT (hormone replacement therapy), and hormoneinjected foods such as meat and dairy. The other main sources of estrogen disturbance in the body are chemicals (such as herbicides, pesticides, and parabens – a preservative found in many beauty care products) and plastics that contain BPA (Bisphenol A) and phthalates. These chemicals mimic estrogen in the body. Proper diet and healthy lifestyle choices play key roles in hormone balance: •Reduce or eliminate stimulants such as coffee, alcohol, chocolate, sugar. •Drink plenty of water daily – ½ your body weight in ounces. •Start your day with a ‘green drink’ ,such as Dutch Greens™. •Eat a healthy well-balanced diet including good fats like olive oil, coconut oil, farmfresh eggs, lean meats, and avocados (look for hormone-free foods). •Exercise daily. 26 www.midwestevents.com
Baked Veggie Delight •1 head of cauliflower, separated into florets •1 head of broccoli, separated into florets • Brussels sprouts • 2 garlic cloves • ¼ c. coconut oil, melted •1 T. lime juice •½ t. Himalayan salt • ¼ t. pepper Heat the oven to 450 degrees F. In a large bowl mix garlic, oil, lime, salt, and pepper. Stir in veggies till well coated. Spread in 9x13 pan. Bake for 25 minutes, stirring occasionally.
Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. More info: JillTiffany.com Helping you live more!™ The information in this column and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Book your own pampered adventure @ 651.280.7299 www.mywahooadventures.com
CELEBRATING THE STRENGTH IN ALL WOMEN 7th Annual Womenâ€™s Triathlon Sunday, August 17, 2014
Lake Nokomis, Minneapolis, Minnesota
The Power to Soar
500 yard swim/15.5 mile bike/5k(3.1 mile) run/walk Individuals, buddies, family teams, and relays www.ywcampls.org/womenstri
Calling All Twin Cities Moms! Get in shape. Meet other moms. Cure cancer.
What is Moms In Training (MIT)?
MIT is a coach-led 8-week training and fundraising program that starts in April and supports The Leukemia & Lymphoma Society. Children in strollers are welcome at trainings where you’ll run, walk and cross-train. Moms In Training culminates with an optional 5K run/walk on June 15.
We all know someone affected by cancer. A parent should never have to watch their child battle cancer. As moms, we can give back and make a difference. Meet other moms and be a part of a team.