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SPORTS | FITNESS | OUTDOORS

NOV/DEC 2018

How to

Find a Coach Athlete’s Guide to

Smart Snacking

HOLIDAY + GIFT GUIDE www.midwestevents.com

2018

Race & Event Calendar


05 Race and Event Calendar 07 Safe Winter Running 08 Scene in Motion


MIDWEST EVENTS www.midwestevents.com

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

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else. The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

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

12 2018 Holiday Gift Guide 14 How to Find a Coach 16 Athlete’s Guide to Smart Snacking

To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Tom Coulliard - winner of the Chocoholic Frolic race entry and Jayme DeSotel winner of the TCO Vikings 5K race entry! Check out www.midwestevents.com for our monthly race entry contests.

On the Cover and This Page: Green Acres Cyclocross; Midwest Events


RACE sponsored by CALENDAR

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

XC SKIING Date

Events

Location

Type

1/6

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

11/22

Chanhassen Turkey Trot

Chanhassen,MN

Run

1/12

Sisu Ski Fest 5K, 15K, 31Km & Snowshoe

Ironwood, MI

XC Skiing

11/22

Family Gobble Wobble Races

Rochester, MN

Run

1/12

Seeley Hills Classic

Seeley, WI

XC Skiing

11/22

Rochester Turkey Trot

Rochester, MN

Run

1/13

Birkie Tour

Hayward, WI

XC Skiing

11/22

Cedar Rapids Turkey Trot

Cedar Rapids, IA

Run

1/18

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/19

Tour de Kamview

Thunder Bay, ON

XC Skiing

1/19

Cable CCSA/JNQ

Cable, WI

XC Skiing

1/20

Langlauf at St. Johns

Collegeville, MN

XC Skiing

1/25

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/26

Iowa Winter Games (IA & IL residents)

Dubuque, IA

XC Skiing

1/31 to 2/3

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/9

Vasaloppet USA

Mora, MN

XC Skiing

2/10

North End Classic

Cable, WI

XC Skiing

2/16

Book Across the Bay

Ashland, WI

XC Skiing

2/22 to 23

American Birkiebeiner

Cable, Hayward WI

XC Skiing

2/16

LLS The Big Climb

Minneapolis, MN

Stair Climb

2/23

Fight for Air Climb

Minneapolis, MN

Stair Climb

RUN 11/3

Chocoholic Frolic

St. Paul, MN

Run

11/3

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/3

Sandy’s Donut Run

W. Fargo, ND

Run

11/3

Jingle Bell Run for Arthritis

St. Paul, MN

Run

11/4

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

11/6

Election Day 5K

St. Paul, MN

Run

11/10

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/10

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/10

Girls on the Run 5K

St. Paul, MN

Run

11/10

Girls on the Run 5K

Iowa City, IA

Run

11/11

Veterans USA 5K

St. Paul, MN

Run

11/11

Madison Full and Half Marathon

Madison, WI

Run

11/11

Christmas Tree Skirt Dash

Sioux Falls, SD

Run

11/22

Rotary Turkey Trot 5K

Northfield, MN

Run

11/22

Des Moines Turkey Trot

Des Moines, IA

Run

11/24

Des Moines Hungry Turkey Run

Des Moines, IA

Run

11/24

Cottage Grove Turkey Trot

Cottage Grove, MN

Run

11/24

Jingle Bell Run for Arthritis

Sioux Falls, SD

Run

11/24

Moustache Run

Minneapolis, Mn

Run

12/1

Snowflake Shuffle 5K

St. Joseph, MN

Run

12/1

Jingle Bell Run for Arthritis

West Des Moines, IA

Run

12/1

Jingle Bell Run for Arthritis

Duluth, MN

Run

12/1

Jingle Bell Run for Arthritis 5K/1K

Fargo, ND

Run

12/8

Jingle Bear Run 5K & Kids Run

White Bear Lake, MN

Run

12/8

Jingle Bell Run for Arthritis

Davenport, IA

Run

12/8

Reindeer Run

Minneapolis, MN

Run

12/8

U.G.L.Y Sweater Run

St. Louis Park, MN

Run

12/8

The Santa Run

Bismarck, ND

Run

12/15

Jingle Bell Run

Northfield, MN

Run

12/25

Joyful 5K

St. Paul, MN

Run

12/31

Resolution Run

Rochester, MN

Run

12/31

Resolution Run

Maple Grove, MN

Run

12/31

Resolution Run

Apple Valley, MN

Run

1/1

Resolution Run

Woodbury, MN

Run

1/1

Hopeful 5K

St. Paul, MN

Run

1/1

Fresh Start 5K

Eden Prairie, MN

Run

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/5

Run S’More 5K

White Bear Lake, MN

Run

1/6

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/19

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

11/11

Halloween Hot Chocoholic Race

Des Moines, IA

Run

11/17

Stride & Veterans 5k

Mankato, MN

Run

11/17

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/3

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

11/22

Tonka Turkey Trot

Minnetonka, MN

Run

11/4

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/11

Heartland Community XC Competitive Race Sioux Falls SD

11/22

Beast Before the Feast

Minneapolis, MN

Run

11/22

Drumstick Dash 10K

Minneapolis, MN

Run

11/22

Chequamegon Bay Turkey Trot

Washburn, WI

Run

TRAIL RUN

11/22

Turkey Day Trail Trot 10K/5K/2K Trail Kids

Battle Creek, St. Paul, MN

12/1

Sycamore 8 Trail Run

Johnston, IA

Trail Run Trail Run Trail Run

11/22

Fast Before the Feast 10K/5K, & Fun Run

White Bear Lake, MN

Run

11/22

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/22

Gobble Gallop

Duluth, MN

Run

11/3

Icebox 480

River Falls, WI

Ultra

11/22

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

12/8

Hitchcock Experience 50M/100M

Honey Creek, IA

Ultra

ULTRA

11/22

Burn the Bird 5K/10K

Fargo, ND

Run

12/28

Tuscobia Winter Ultra - bike, ski, run

Park Falls, WI

Ultra

11/22

Gobble Gait

Hastings, MN

Run

1/12

St. Croix 40 Winter Ultra

Hinckley, MN

Ultra

11/22

Giving Thanks 5K

Maple Grove MN

Run

11/22

Turkey Let 5K

Willmar, MN

Run

11/22

St. Paul Turkey Trot 10K, 6K

St. Paul, MN

Run

11/22

Cyctic Fibrosis Assn. Turkey Trot

Bismarck, ND

Run

TRIATHLON 1/13

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/19

INCYDEMAN Indoor Triathlon

Ames, IA

Triathlon

www.midwestevents.com

05


MOUNTAIN BIKING 11/3

Fall Back Blast

Eau Claire, WI

Mtn. Bike

Ankeny, IA

Cycle

CYCLING 11/10

AW SH*T Ride

FAT TIRE 11/24

The Pie Burner

Hastings, MN

Fat Tire

12/15

Solstice Chase

St. Croix Falls, WI

Fat Tire

1/5

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

1/6

Framed Bikes re-Loppet

Minneapolis, MN

Fat Tire

1/12

Snow Crush Fat Tire Race

Faribault, MN

Fat Tire

1/19

Get Pfat with Pat #1

Bloomington, MN

Fat Tire

1/26

Get Pfat with Pat #2

Bloomington, MN

Fat Tire

3/9

Fat Bike Birkie

Hayward, WI

Fat Tire

CYCLOCROSS

11/3

Fulton Star Cross

Crystal, MN

Cyclocross

11/3

Creekside Cross

Coralville, IA

Cyclocross

11/4

Bobbers Cross

No. Liberty, IA

Cyclocross

11/10

MNJRC Croix Cross

Hudson, Wi

Cyclocross

11/10

Frosty Cross

Le Mars, IA

Cyclocross

11/11

Wirth CX

Minneapolis, MN

Cyclocross

11/13

Twisted Cross

Cedar Falls, IA

Cyclocross

11/17

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/17

Valley Cross

W. Des Moines, IA

Cyclocross

11/25

Cross Fer Tots

Cambridge, MN

Cyclocross

EVENTS 11/16 to 18

Midwest Mountaineering Fall Outdoor Expo Minneapolis, MN

Event

1/4to6

Sandstone Ice Festival

Event

Sandstone, MN

Enjoy a small town feel for miles! Registration opens September 1st with a free sweatshirt for runners registered by December 31st! Reg Visit us for registration at: www.lakewobegontrailmarathon.org 06

www.midwestevents.com


Safe Winter Running Head to Toe!

By Dr. Marie-Christine Leisz photo courtesy Matt Fulton

D

on’t pack running shoes away or resign yourself to the tedium of the treadmill when temperatures drop. Embrace winter by doing the majority of training outside. I encourage the athletes I treat to run year-round to decrease risk of overuse injuries in the spring, transitioning from treadmill to outdoors or by advancing mileage too fast to catch up. Winter running takes more preparation, but can help ensure a great summer season. There are two major dangers running in the winter; one is exposure, the second, risk of traumatic injury. Here are tips to avoid both.

Technical fibers that wick sweat, dissipate heat, moisture and deflect wind, have revolutionized winter running. Your local independent running store will outfit you head-to-toe! •

Physiology of Exposure When we run, we generate heat. Relatively constant core temperature is maintained whether it’s hot or cold if we lose heat near the rate it’s produced. If we can’t dissipate heat in hot weather, core temperature rises and hyperthermia occurs. In cold weather, if more heat is lost than generated, the core temperature lowers. If exposure continues, hypothermia develops. Wind chill cools us even faster. The first symptom of hypothermia is shivering as skin blood vessels constrict and shunt blood to the core conserving heat. Without re-warming, stages of hypothermia progress and deleterious cardiovascular, neurologic symptoms and skin damage can occur. Novice winter runners are tempted to overdress. Dressed correctly, you’ll be a little cold to start, but will quickly become comfortable. The more you run outside, the easier it is to judge the clothing you’ll need. Run against the wind to start, with the wind to finish. Don’t forget to hydrate before and after running. When should you stay inside? I recommend when the ambient temperature is below zero and there is a wind chill.

Head and neck: Since we lose about 30% of body heat through the head, start with the right hat. Tech fiber stocking caps work for mild to moderate temperatures. Face masks or balaclavas are best for really cold or windy conditions. Neck gaiters or scarves help too. Upper body: Choose a first layer of wicking material like polypropylene to direct sweat away from the skin. The next layer depends on the temperature and should be thick or thin enough to continue to wick moisture and release the right amount of heat to prevent over-cooling or overheating. Synthetic fleece is the fabric of choice. Wear a breathable outer layer that is wind and water-resistant. Gloves are fine in milder temperatures - mittens keep hands warmer. Lower body: Synthetic running pants with fleece lining and wind-proof front panels, make it possible to wear only one bottom layer. If it’s really cold, add tech fiber tights. Shoes: The more mesh on a running shoe, the colder your feet will get. This may not matter on a short run but you may notice your feet get cold on a longer run. Most companies are making a winter running shoe that is less ventilated and thus warmer. Some of these shoes have lugged or studded soles to enhance traction of ice and snow. Some runners swear by attachable ice cleats such as Yak Trax for better traction too. Socks: Wool socks like the ones made by Smart Wool are a game-changer! They are warm when wet, not at all itchy and really durable. Don’t wear cotton as it holds moisture and contributes to chilling.

Staying safe As most athletes have to run before or after work, short winter days, with limited sunlight, make seeing and being seen difficult. Maneuvering over icy, unshoveled paths is challenging and I think dealing with crumby footing is harder than running in the cold. If you can, drive to cleared trails or paths, it’s worth the time and effort. If you have to run on sidewalks, decrease risk of fractures, sprains and strains from falling on unseen ice by wearing shoes with traction and illuminating your path with a light-weight headlamp. If you abandon sidewalks in favor of streets, remember, you’re no match against a car so avoid a potentially fatal collision by wearing a reflective vest or by choosing clothing with prominent reflective detailing. Of course, summer running is fantastic, but if you get outside you’ll find there’s nothing quite like the clear purity of cold winter air and the squeak of snow under your feet to make you feel alive!

Marie-Christine Leisz, DO is a Sports and Physical Medicine & Rehabilitation Physician at the Running and Endurance Sports Injury Clinic, Courage Kenny Rehab Associates, St. Paul. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance

www.midwestevents.com

07


scene in motion TCO Vikings 5K; Midwest Events

TCO Vikings 5K; Midwest Events

Green Acres Cycle X: Midwest Events

Green Acres Cycle X: Midwest Events

Run Crazy Horse: Fassbender Black Hill Studio

08

www.midwestevents.com

Ely Marathon; Eric Sherman Images


Get Your Rear in Gear; Orfield Photography.

Tour de Hugo; Midwest Events

Maple Grove Triathlon: Midwest Events

Frassati 5K; Midwest Events

Tour de Hugo; Midwest Events

Green Acres Cycle X: Midwest Events

Run Crazy Horse: Fassbender Black Hill Studio

www.midwestevents.com

09


Get Your Rear in Gear; Orfield Photography.

Get Your Rear in Gear; Orfield Photography.

Square Lake Triathlon; Midwest Events

Get Your Rear in Gear; Orfield Photography.

Maple Grove Triathlon: Midwest Events

Hopkins Triathlon; Midwest Events

Maple Grove Triathlon: Midwest Events

Run Crazy Horse: Fassbender Black Hill Studio

10

www.midwestevents.com

Maple Grove Triathlon: Midwest Events


Tour de Hugo; Midwest Events

Hopkins Triathlon; Midwest Events

Minnesota Mile; Courtesy Grandma’s Marathon Twin Cities Marathon; Deb Helseth

Twin Cities Marathon; Deb Helseth

Master Swim Teams Barracuda Aquatic Club

Hudson Area Masters North Suburban Aquatic Club/NSAC

FastjetMasters, Competitive Swim Team, Foss Swim School

I Swim Masters Team

Bloomington, Shakopee Jeff Lee 952.884.3703 www.baccudas.org

Mon/Wed/Fri 6-7am 763.398-3399 12440 Aberdeen St NE, Blaine, MN www.fossswimschool.com

Minneapolis YWCA Otters

Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_membership/swimming/masters_swim_team/

Hudson, WI Bob Young 630.885.8442 www.hudsonswimteam.org ryoung1064@yahoo.com

Year round programs for all ages, Iincluding Masters, morning/evening Mounds View School District Pools www.nsmakos.org

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612.226.8720 www.iswimllc.com

Tri Fitness

White Bear Lake, MN Vicki Ostendorf 651.426.3619 vicki@trifitnesswbl.com

Minneapolis YWCA Total Immersion Weekend Workshops Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement.  Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 11.17.2018 - 11.18.2018 or 12.15.2018 - 12.16.2018 www.totalimmersion.net/get-coached/workshops/ venueevents/34-minneapolis-ywca-downtown www.midwestevents.com

11


2018 Holiday Gift Guide for Athletes H2O Audio Lap Swim Pack H2O Audio’s Lap Swim Pack is a complete offering that enables lap swimmers to enjoy exercising to music ­– just as runners have for years. The H2O Audio Lap Swim Pack includes H2O Audio’s STREAM waterproof music player, SURGE+ underwater swimoptimized headphones, H2O Audio’s rugged dry bag and H2O Audio’s swim cap – at a discounted package price.

SCARPA NEUTRON 2 GTX Our best all-around trail runner with a waterproof upper to add even more versatility, the Neutron 2 GTX features an open forefoot flex zone and sole pattern designed for added traction and durability, ensuring you get your miles in no matter what the weather has in store. $170 https://www.scarpa.com

$119.99 https://h2oaudio.com/products/new-lap-swim-pack

Princeton Tech SNAP

Platypus TOKUL™ XC 5.0 Light and fast low-profile pack for nononsense outings. Made for light, fast rides, the minimalist Tokul XC 5.0 is ready for anything from after-work sessions to half-day singletrack missions. It features the lightweight and airy RidgeAir™ back panel to keep you cool and comfortable, carries 3 liters of taste-free water, and offers enough room to organize riding essentials, a light layer, and a snack. $89.95 https://www.platy.com

12

www.midwestevents.com

The SNAP is a one stop tool for any of your lighting needs: headlamp, flashlight, bike light, safety flasher, lantern and magnetic area light. SNAP’s head unit is removable from the headlamp bracket for handheld operation and use with the included accessories, snapping into place with a strong magnet. The kit includes: SNAP Head Unit; Headlamp Attachment; Two Way Carabiner Mount and Clip (to hang on your pack or use as a lantern); Handlebar Attachment (mount to your bike or any similar sized pole) The SNAP is simple to use: a large, easy to find button on the head unit turns the versatile spot beam on, dims it and switches over to flash mode. Whether you’re in the backcountry or your backyard, taking care of business in the shop or in the field, or maintaining tools or toys, the SNAP is ready to shine. $39.99 https://princetontec.com


NORA JACKET The Kari Traa Nora Jacket is a clean cut running jacket that is light as a feather, but stands strong against the wind. Wind resistant, quick drying polyester fabric keeps you running in total comfort. $80.00 https://www.karitraa.com

The DryGuy™ Warm N’ Charge The Warm N’ Charge is an eco-friendly, rechargeable electronic solution to cold hands. Complete with convenient temperature selection, it’s perfect for any outdoor event or activity that has you suffering in the cold for long periods of time. Its ability to charge your cell phone or other portable digital devices makes it a handy multiuse tool that could save you from more than just the cold After use, instead of throwing it away like other hand warmers, simply plug it in and recharge it for next time. Available now at local running stores. $39.95 https://dryguy.com

TRAVEL DRY DX Travel Dry DX was developed utilizing wind science principles to blend ram-air induction with the thermal convection philosophy. Fresh air is drawn over the thermal heating elements with a fan and gently vents warm air throughout the toe box removing wetness and warming boots or shoes in a fraction of the time. Its compact design and ability to work from your vehicle outlet make it the perfect travel accessory for any outdoors trip. Warm your boots on the way up the mountain, dry them out on the way back! $39.95 https://dryguy.com

PEARL iZUMi Men’s Versa Quilted Hoodie The Men’s Versa Quilted Hoody will soon be your favorite hoody when the weather gets cold. With a drop tail hem, reflective features, and extra core insulation this hoody will keep you snug when riding. $220 https://www.pearlizumi.com

www.midwestevents.com

13


By Kris Swarthout USAT level II

L

ast time we addressed the issue why someone would or should choose to use a coach, this time I will address some issues you should consider when looking for a coach.

Knowledge; a good coach should know what he/ she is talking about. They should be current on the new advancements in sport, either in equipment or training as well as being well versed in the history of the sport. A good knowledge base is built over time by coaches who analyze trends and test with practical application. They are not locked into a set of prescribed workouts; they are willing to try new ideas, equipment and techniques. Their knowledge base will assist them in weeding out the fads and gimmicks. When searching for a coach be sure to ask them plenty of questions. See if they are knowledgeable in all three sports and the training principles that accompany our sport. Ask them who the “big four” are. Certification; your coach should hold some level of certification. Choosing a coach who is certified reassures you that they have been educated from a base of knowledge and resources by an established organization. USA Triathlon operates a certification and continuing education program for coaches. It is not the only certified triathlon coaching program out there, but it is quickly becoming the standard in the industry. There are also many other beneficial certifications relevant to triathlon, be sure to ask a perspective coach what he/she holds and why. Involvement in the sport; is your prospective coach involved in the sport of triathlon? A good coach does not have to be the fastest person in the field, but they should be involved in the 14 www.midwestevents.com

sport. Being involved as an athlete, a race director or official shows you they know the sport and are involved not only physically, but emotionally. A healthy passion for triathlon will fuel a good coach’s pursuit of information and knowledge for years to come and can be a solid indicator that they not only have something to offer you now, but will continue to have new things and ideas to offer you in the future. Proximity; if you are the type of person who needs to know they can see their coach in person, not just talk to them on line or on the phone, you will surely need to know where your coach is based. Sure Boulder is the Mecca of triathlon and San Diego is not far behind, but don’t think you can’t find good high quality coaches in your neck of the woods. Whether you live in Madison or Minneapolis, there are plenty of highly qualified coaches in your back yard. I am a firm believer in having a coach who lives and works near you. By having your coach close, not only do you benefit from the occasional personal session, but they will inevitably have group workouts where you can talk to them in person, ask them questions and simply get a chance to have personal interaction with them. An added bonus will be those occasions where you bump into your coach around town, either at the pool or at your local bike and triathlon store or even at the grocery store. Resources; ask your perspective coach what kind of resources he/she has at their disposal. Do they have any specialized equipment they use for testing or training? Do they have access to any facilities for teaching? Do they have a pool they use primarily and is all of this reasonably close to you? Having good resources can heighten your training experience and also be a sign of a coach who has more invested in their business than just some free time and a computer.

The personal touch; this will vary within individuals. How much personal contact do you require as an athlete? Are you the type of person who benefits from a coach who is more hands on or do you prefer to just receive your workouts and be left alone? Figure out what you like and tailor it to your selection of coaches. Just like athletes, not all coaches are alike in their approach to coach/athlete interaction. In the end it comes down to you and your ability to determine what you want. Make a list of questions you want answered and start contacting coaches. Analyze their answers, prices, services and don’t forget to factor in your gut feeling. If you don’t get a great feeling from a coach and they don’t make you excited about training and racing, maybe they are not for you. Bottom line, shop around and choose wisely. Good luck and good training, Kris Swarthout

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


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15


An Athlete’s Guide to Smart Snacking

Slow Digesting Fuel (for sustained energy, i.e. mid-morning snack) Fruit and nut bars Oatmeal and banana and/or peanut butter Trail mix: dried fruit, nuts and granola or whole grain cereal Whole grain crackers and string cheese Fresh Fruit—apple slices, bananas, clementine’s, and grapes are easy to tote. Add a single serve peanut butter, string cheese or a handful of almonds for a boost of protein Baby carrots or other cut veggies and hummus Homemade “energy balls” (i.e. with oatmeal, peanut butter, honey, chia seeds, and nuts)

by Val Schonberg

W

e are a nation of snackers! According to research by the Harman Group, Inc, Americans are now snacking their way through each day, with over 91% of consumers relying on multiple snacks to meet their daily nutrition needs (Hartman Group, Inc., 2017). For athletes, snacking can be important for improving mental performance, providing adequate fuel for activity, and improving muscle recovery. Snacks may also help fill nutrition gaps in the diet and prevent cravings that may lead to overeating. Snacks can also be a landmine of empty or unnecessary calories. Therefore, for active individuals who rely on snacks, it’s important to be smart about snacking. How do you know what’s best? What’s the difference between a snack and a treat? And, if you’re trying to manage your weight, are snacks helpful or hijacking your best efforts? Timing and Intention Given the previous statistics, the idea of threesquare meals a day seems a bit nostalgic. However, fundamental to a solid nutrition plan are meals that provide adequate calories and a balance of wholesome carbohydrates, lean protein and healthy fats evenly spread throughout the day. The number and timing of snacks an athlete needs each day varies depending on hunger, activity, and daily schedules. For example, fueling rigorous two-a-day workouts requires a different strategy than a casual morning jog. Establishing a meal and snack routine that considers your individual nutrition needs will help ensure you have enough fuel for your activity while preventing mindless snacking. Following is a sample daily food plan for an athlete with early morning and/or afternoon workouts.

What Makes a Smart Snack? Despite the benefits of including timely snacks in an athlete’s nutrition plan, there are some challenges with snacking. Ideally, snack foods will help fill in nutrition gaps with nutrient-rich foods, especially fresh fruit, vegetables, whole grains, lean protein and healthy fats. However, along with most people, athletes may crave and enjoy an occasional “treat” and wonder if these foods can fit in their nutrition plan? Treats, such as sweets, baked goods, chips, etc. can certainly be a part of an overall healthy diet when consumed in moderation. However, managing cravings or urges for energy-dense foods that are high in sugar, fat and salt, can be quite difficult especially if one skips meals or is underfed, overly hungry and/or stressed. Trying to control this behavior by restricting oneself from eating these “forbidden foods”, often backfires and leads to feelings of deprivation and consequently a cycle of eat à overeat à guilt à restrict à repeat. Therefore, the key to healthy snacking is to avoid skipping meals and consistently give your body enough of what it needs, so that a nutrient-dense snack is an easier choice and a “treat” is just a “treat.”

Protein + Carbohydrate (for post-workout refueling) Greek yogurt and granola/fruit Deli meat and string cheese roll-up with crackers Hard-boiled eggs and dry cereal Cottage cheese and fresh or canned peaches Peanut butter and jelly or banana sandwich Beef or turkey jerky and sports drink Dry-roasted edamame with dried fruit Tuna/chicken pouch with crackers Almonds and dried tart cherries Peanut butter (or nut butter) and banana or apple Chocolate milk Protein powder mixed with milk and fruit or tart cherry juice Finally, it’s important to be aware that even the most well-intentioned snacking can be sidetracked when athletes overestimate the healthfulness of a food or snack. Marketing or labeling claims, such as gluten-free, high protein, no sugar, etc. increase the perception that the product is “healthy” and thus the individual can afford to eat more. Another example is applying one-size-fits-all sports nutrition principles to anyone who is active. Although balanced nutrition is important, casual exercisers often over-fuel when they believe they need a “recovery snack”, for example after a moderate one-hour workout, when the next meal that provides adequate protein and carbohydrate will suffice.

Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause 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

Smart and Simple Snack Ideas Quick Digesting Carbohydrates (for < 1 hour before activity) Fruit (bananas, applesauce, grapes – whatever is well-tolerated) Fruit smoothie Pretzels or crackers Low-sugar cereal Granola bar

5:30 am Pre-morning workout snack

7:30 am Breakfast

10 am Morning snack

12:30 pm Lunch

3:30 pm Afternoon or preworkout snack

7:00 pm Dinner

Banana and/or granola bar

Oatmeal with almonds, Greek yogurt and berries

String cheese and apple slices

Turkey wrap with spinach and hummus, baby carrots and whole grain crackers

Fruit and/or homemade “energy balls” (oatmeal, nut butter, honey, chia seeds)

Stir fry with choice of protein, vegetables and brown rice (Optional: a couple holiday cookies)

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