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contents 04 Race Calendar 06 XC Ski Efficiency 08 Scene in Motion photos from recent events

12 Get Dirty with Cyclocross 14 Kick Knee Pain to the Curb 16 Holiday Gift Guide 20 Tis the Season for Snacking Congratulations to Barb Stafki - contest winner of the Vikings Back to Football race entry and Ann Smith contest winner of the Run for Apples race entry! We hope you had a great race! Check out www.midwestevents.com for our monthly race entry contest! November’s contest is for an entry to the Birkie Tour!!


RACE CALENDAR

sponsored by

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

EVENTS

LOCATION

TYPE

12/28

Como Champs 5/10K Skate Race

St. Paul, MN

XC Skiing

Looking for a ra fun run or walk?

DATE

EVENTS

LOCATION

TYPE

11/28

Lifetime Turkey Day 5K

Minneapolis, MN

Run

Gobble Gallop

Duluth, MN

Run

1/25

Beat the Freeze Biathlon

Hudson, WI

Biathlon

11/28

1/4

Twin Cities Championships Battle Creek Park

St.Paul, MN

XC Skiing

11/28

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

1/5

Twin Cities Championships Theodore Wirth Park

Minneapolis, MN

XC Skiing

11/28

Gobble Gait

Hastings, MN

Run

1/4

Finding Rainbow XC Ski Races

Waubun, MN

XC Skiing

11/28

Tonka Turkey Trot 5K

Minnetonka, MN

Run

1/11

Dammen Nordic Ski Race

Austin, MN

XC Skiing

11/28

Giving Thanks 5K

St. Paul, MN

Run

1/11

Sisu Ski Fest 42K, 21K

Ironwood, MI

XC Skiing

11/28

Beast 2 Feast 5K

Minneapolis, MN

Run

1/11

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

11/30

Jingle-Bell Run 5K

Anoka, MN

Run

2/1

Edgewood Winter Blast

Fargo, ND

XC Skiing

11/30

Moustache Run

Minneapolis, MN

Run

1/12

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

12/1

Challenge Courage Indoor Track Races

Arden Hills, MN

Run

1/18

Birkie Tour

Hayward, WI

XC Skiing

12/7

Jingle Bear 5K

White Bear Lake, MN

Run

1/19

Boulder Lake Race 10.3 & 31 K

Boulder Lake, MN

XC Skiing

12/7

Jingle Bell Run/Walk

Duluth, MN

Run

Jingle Bell Run/Walk for Arthritis

Fargo, ND

Run

Minneapolis, MN

Run

Visit www.andersonraces.com/ev

651.688.9143 | info@andersonraces.com | w

1/24-26

MGHS Noquemanon Ski Marathon

Marquette, MN

XC Skiing

12/7

1/31-2/2

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

12/7

Reindeer Run

2/9

Vasaloppet USA

Mora, MN

XC Skiing

12/8

Milwaukee Santa Hustle 5K

2/15

Twin Cities SuperTour

XC Skiing

12/8

JCC Dreidel Dash

St. Paul, MN

Run

2/15

Book Across the Bay

Ashland, WI

XC Skiing

12/14

Milwaukee Santa 5 & 15K

Milwaukee, WI

Run

2/20-23

American Birkiebeiner

Cable, Hayward WI

XC Skiing

12/14

Snowflake Shuffle 5K

St. Joseph, MN

Run

3/1

Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

12/14

Jingle Bell Run

Northfield, MN

Run

3/8

Pepsi Challenge

Biwabik, MN

XC Skiing

12/14

Jingle All the Way 5K

Galesville, WI

Run

1/4

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/11

Jack’s Snowshoe Jaunt & Snowshoe Fun Run

Spooner, WI

Snowshoe

1/18

Yukon Days

White Bear Lake

Snowshoe

1/19

Boulder Lake Snowshoe Stomp 4 & 8 K

Boulder Lake, MN

Snowshoe

1/25

Powder Keg Snowshoe & Snowbike

Eau Claire, WI

Snowshoe

1/25

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/1

ALARC Ice Dive

Excelsior, MN

Plunge

2/22

Fight for Air Climb

Minneapolis, MN

Stair Climb

11/2

Tiger Trail 5K

Minneapolis, MN

Run

11/2

SW Minnesota Jingle Bell Run/Walk

Marshall, MN

Run

11/2

Sandys Donuts Run

West Fargo, ND

Run

11/3

Kowalski’s Strive 10 Miler

White Bear Lake, MN

Run

11/3

Chocoholic Fall Frolic 5K/10K

St. Paul, MN

Run

11/3

Witch Hazel Hustle 5K

Chanhassen, MN

Run

11/3

Rails to Trails Marathon

Norwalk, WI

Run

11/9

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/9

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/9

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/9

Races-4-ACES 5K

Edina, MN

Run

11/10

Veteran’s Day 5K

St. Paul, MN

Run

11/10

Madison Full and Half Marathon

Madison, WI

Run

11/16

Athleta Unleash the SHE 5K, 10K

Blaine, MN

Run

11/16

Girls on the Run 5K

Minneapolis, MN

Run

11/17

Challenge Depression Indoor Track Races

Arden Hills, MN

Run

11/23

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/24

Turkey Run

St. Paul, MN

Run

11/28

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

Run

11/28

Drumstick Dash

Minneapolis, MN

Run

11/28

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

White Bear Lake, MN

Run

04

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2014

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MIDWEST  MOUNTAINEERING

EVERYTHING 

presents the

ON SALE! Over 80 Exhibitors Over 100 Presentations

ALL FREE!

DATE

EVENTS

LOCATION

TYPE

12/15

Challenge Isolation Indoor Track Races

Arden Hills, MN

Run

Lonnie Dupre: Cold Love

12/21

Sleepless in St. Paul Jumpin Jack Frost 5K

St. Paul, MN

Run

12/25

Joyful 5K

St. Paul, MN

Run

Eric Larsen: Colder “CHASING ICE” the award winning

12/31

Hopeful 5K

St. Paul, MN

Run

1/1

Resolution Solution 5K

White Bear Lake, MN

Run

1/1

Commitment Day

Bloomington, MN

Run

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

1/18

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

1/18

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/25

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

St. Paul, MN

Run

1/25

Celebration of the Lakes 5K/10K /Kids Run

Center City, MN

Run

2/15

Frozen Feat

Grand Forks, ND

Run

11/3

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/9

IceBox 480

River Falls, MN

Trail Run

11/9

R U Chicken Trail Run & Relay

Arcadia, WI

Trail Run

11/28

Turkey Day Trail Trot

Battle Creek, St. Paul, MN

Trail Run

1/25

Powder Keg Snowshoe Race/Run/Walk

Eau Claire, WI

Trail Run

1/27

Arrowhead 135 Mile Winter Ultra Run

International Falls, Mn

Trail Run

11/24

YMCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/26

YMCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

11/2

The Iceman Cometh

Kalkaska, MI

Mtn. Bike

1/25

Powder Keg Fat-Bike Races

Eau Claire, WI

Mtn. Bike

2/1

Penn Ice-Cycle Loppet

Minneapolis, MN

Ice Cycling

11/9

Jackson Meadow CX

Marine on St. Croix

Cyclocross

12/21

END-WAR Winter Adventure Rogaine

Maplewood State Park, MN Adv Race

11/10

Mill City Cyclocross

Bayport, MN

Cyclocross

1/11

Iceman 5K

Dayton, MN

Adv Race

11/16

Rattail CX - Lake Rebecca Park Preserve

Rockford, MN

Cyclocross

1/27-29

Arrowhead 135

International Falls, MN

Ultra

11/23

Fridley Cross

Fridley, MN

Cyclocross

11/22-24

Midwest Mountaineering Outdoor Adventure Expo

Minneapolis, MN

Event

11/30

Cross Fer Tots

Bloomington, MN

Cyclocross

Blaine, MN

Cyclocross

12/7to 8

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/ 2 to 3 VeloCX

Presentations include:

movie

Luke “Strider”Jordan: The North Country Trail

Brian Block: Seven Summits John Huston: Ellesmere Island Expedition

Julie Buckles: Paddling to Winter

Plus:

Many seminars on XC skiing, snowshoeing, winter adventures, winter getaways, climbing, mushing, skijoring etc. Exhibitors include races, XC ski resorts, mfgs, clubs, mags, enviro groups and more.

November 22-24, 2013

2-9 Friday, 9-6:30 Sat., 10-5 Sun. Midwest Mountaineering, 309 Cedar Ave So. Minneapolis, U of M campus and big-top tents.

612.339.3433

OutdoorAdventureExpo.com

PLUS:

The Banff Mountain Film Festival World Tour Friday and Sat. at 7:30pm

Seating limited to 1,000 each show $15 Film Fest Tickets at www.midwestmtn.com/tickets or at the store. Different films each night!


Seeking Efficiency in XC SKI

cuses on the skills needed to become a better skier; not just a program the focuses on training hard. High intensity training is certainly a factor in skiing well, but if you don’t have the fundamentals in place it’s like putting a nice paint job on a rusted out car.

by Kevin Johnson Ski and Run Coach with The Loppet Foundation

Training classes focusing on pilates, kettle bells, TRX bands are great ways to work on balance and strength in a focused environment.

As I was driving up north this weekend, the local radio station proclaimed that there was a 40% chance of snow overnight and a 70% chance tomorrow. I had to look at my phone to confirm that it indeed was still the middle of October! While we may not be skiing on snow quite yet, this was a healthy reminder that winter is just around the corner. If you’re going to be ready for it, now is the time to get serious.

Efficiency through new gear. If you’re thinking, geez, I don’t know when I am going to have time for that “extra” training, you’re in luck! You can simply purchase some efficiency at your local specialty ski store. Everyone knows that getting new, lighter, topof-the-line skis will make you faster (and I agree completely with this!), but there are other efficiency-producing products that often get overlooked.

Now is the time to get focused in your training. Whether you are a seasoned veteran or a newbie, a goal-oriented racer or simply looking to explore the woods, there is always room to improve your ski-specific fitness which will help you ski more efficiently and enjoy your time on the trails this winter.

If your ski boots are more than 4 years old, you’re missing out on some major improvements which have made boots more comfortable and significantly better at transferring your power to the skis; and they make it much easier to balance on skis.

Strength and balance training is one of the most fundamental parts of a ski training program and these elements are often missing from most adult’s training regimen. If you’re looking for a training program to help you improve these fundamentals, there are several ski-specific training programs available through the fall and winter. Look for one that really fo-

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Ski boots flex with each stride and even just walking to the trail from your car, and the more broken-in they are, the less efficient they become at transferring power to the skis. This is especially true with skating boots, but still can be a factor in classic skiing. All ski poles have some amount of flex to them, but some are much more like a spaghetti noodle than others. When you plant the poles in the

snow, you’re trying to transfer your upper-body power to the poles to push you down the trail. If a large amount of that energy is going into bending your poles instead of straight into the snow, just imagine how much efficiency you’re losing. As a bonus, nicer, stiffer poles are also lighter weight, so it takes less energy to lift them thousands of times over the course of the day. If buying new high-end poles will put you overbudget, focus on your pole straps and baskets. Make sure your straps fit comfortably and allow you to control the pole easily. Whether you’re getting new skis this year, or you’re old ones are going to make through one more year, bringing them to the ski shop for a preseason tune-up will make them faster all winter. Most racers would benefit from a stonegrind by an experienced technician. Tom Novak at FinnSisu in St. Paul has been grinding skis for the top skiers in the Midwest for the past 25 years and his work will definitely bring your skis to a new level. Also consider having the experts take care of prep-waxing your skis. This will set up a foundation of wax which will make all of your future waxing more durable; and will make your skis faster. Keep working on the basics and if you run out of time, upgrading your gear will undoubtedly give you more efficiency in the (quickly) approaching ski season.


ready to run We have races for all paces. Join us for one (or 3.1, or 10, or 13.1, or 26.2) in 2014! TC Kids Fieldhouse Fun Run Saturday, February 1

TC Urban Dash Summer, TBD

Valentine’s Day TC 5K Saturday, February 8

TC 10K Saturday, October 4

100% Irish for a Day TC 5K & TC 10 Mile Saturday, March 8

TC 5K Run/Walk Saturday, October 4

Medtronic TC 1 Mile May, TBD

Medtronic TC Family Events Saturday, October 4

TC Kids Cross Country Fun Run Saturday, May 17

National Running Day Wednesday, June 4

Red, White & Boom! TC Half Marathon Friday, July 4

Medtronic TC 10 Mile Sunday, October 5 Medtronic Twin Cities Marathon Sunday, October 5 TC Kids Marathon Year-round running events and programs for kids

Visit tcmevents.org for details and registration.

Š2013 Twin Cities In Motion 039-2302v


scene in motion St Paul Urban Trail Marathon; Bruce Adelsman

Minnesota Mile; Jeff Peabody

Women Run the Cities; Wayne Kryduba

One Last Tri; Jenn Barnett

Cloquet River Run

Women Run the Cities; Wayne Kryduba

Superior Trail Race

Women’s Tri; Jenn Barnett Superior Trail Race; Todd Rowe

Green Acres Cyclocross; Jenn Barnett

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One Last Tri; Jenn Barnett


Muscle Milk Woodsy; Cytosport, Inc.

Muscle Milk Woodsy; Cytosport, Inc.

Birkie Trail Run; Kelly Randolph

Bemidji Blue Ox Marathon; Aaron Riedel Park Point Beach Run 5k; Grandmas Marathon

MedTronic Twin Cities Marathon; Competitive Image, Twin Cities in Motion

Vikings Back to Football Run; Bill Hickey MedTronic Twin Cities Marathon; Competitive Image, Twin Cities in Motion

One Last Tri; Jenn Barnett

ALS SuperHero 5k/10k; Bob Zimmerman

Birkie Trail Run; Kelly Randolph

Athleta Iron Girl Duathlon; FinishPix

Women’s Tri; Jenn Barnett

Minnesota Mile; Jeff Peabody

Devin Nevada Hank Run; Terry Thompson


ALS SuperHero 5k/10k; Dick Kruse

Mankato Marathon; Sport Pix

Minnesota Mile; Grandmas Marathon

Cloquet River Run

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Shake Your Shamrock, Jenn Barnett


Get Dirty with CX by Andy Tetmeyer photos by Jenn Barnett from the Theo Wirth CX Classic

So, you read last month’s article about dabbling in cross, maybe did a race, and still want more? In this issue we cover some slightly more advanced hints and suggestions. First, training.  Cyclocross is most assuredly NOT an endurance sport.  It is about turning yourself inside out for 30 to 60 minutes.  Interval training is going to pay off big time.  Long rides, not so much.  If you’re coming from triathlon or running, (or even road racing) you will have an adequate endurance base.  Even if you don’t, cross season is not the time to build your base.  Get some intervals in on the bike, and think shorter bouts, one to three minutes, not 10 minute sessions.  Running some short hills or stairs will also give a quick payback. 

Next, strategy. Winning or even contending in a cross race is often about getting to the front of the race quickly - often in the first half lap or so.  Preride the course.  Cross races start fast, so if you want a result you have to be warm at the start.  There’s no easing yourself into the race.  You should go almost all out for some 30 second efforts so you are completely ready to go from the gun.  As you preride, pay carefull attention to the course.  If you’re a power rider, note where the wide and flat sections are.  That’s where you can likely move up in the field.  Where are the hills?  Runups?  How fast can you take the technical sections?  Watch the other riders too, try and see who is fast, and who is not.   Once the race is underway your careful attention on the preride will pay off.  Assuming you really want to be a contender, you’ll be going full gas right at the start to get to the front and stay there.  If you’re up to it, mark the faster racers 12

www.midwestevents.com

Hey, this cyclocross thing is kind of fun! and stick with them. Remember where the bottlenecks are and try to pass slower riders before those choke points. Follow the smooth lines.  As the race progresses you’ll know whether you’re in contention or not.  IF you’re not, let faster riders pass.  Don’t be a jerk. Lastly, remember that the hardest runups are often where there are beers and dollar bills.  If you are thirsty you won’t want to come into a runup with a huge crowd.  Somebody behind you is likely to get upset, and you might spill.  Careful strategy here means you can stay hydrated, and you might snatch a dollar or two that you can put toward an appropriate recovery drink at the conclusion of the race. 

Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently in 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.


Upcoming Races 2-Nov

VeloCX

Blaine, MN

9-Nov

Jackson Meadow CX

Marine on St. Croix

10-Nov

Mill City Cyclocross

Bayport, MN

16-Nov

Rattail CX - Lake Rebecca Pk Preserve Rockford, MN

23-Nov

Fridley Cross

Fridley, MN

30-Nov

Cross Fer Tots

Bloomington, MN

7-Dec

MN State Cyclocross Championships Crystal, MN

www.midwestevents.com

13


Be Free of Knee Pain by Marie-Christine Leisz, DO

What is the most common complaint vexing runners? Knee pain! Despite the innovations in footwear and training over the last 30 years, the prevalence of knee pain has remained the same. Rarely are runner’s knee injuries from trauma, but usually result from a training error causing an overuse injury. As I will explain below, in the case of most running-related knee injuries, the knee is the victim, not the culprit! To understand why knee pain is so common, we have to review anatomy and biomechanics. The knee - patellofemoral joint - is the articulation between the bottom of the femur - the long bone of the thigh and the patella - the knee cap. The femoral head - top end of the femur - makes up the ball portion of the hip joint. The femoral head articulates with the socket of the pelvis. The hip is a universal joint, moving in all planes of motion. The knee is a hinge joint, swinging forward and back, it does not rotate! But, where the hip goes, the knee follows! Running is a high-impact activity. Forces 2-1/2 times body weight travel up through the leg each time the foot hits the ground. The gluteal muscles and other hip stabilizers, must strongly and quickly contract to resist these forces, allowing just the right amount of hip rotation to make running gait efficient. If the gluteals are weak, or slow to contract, a “domino effect” occurs. The pelvis drops, the hip joint internally rotates too much taking the knee joint with

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it. This internal rotation movement causes repeated twisting stresses through the soft tissues of the knee. We used to think the patella moved laterally over the femur, but functional MRI proved that the patella remains stable, the femur rotates too much under it, stressing the joint further. Pain above, below, inside and outside the knee develops. The iliotibial band, which is really the Gluteus Maximus tendon, runs along the outside of the femur, attaching on the outside of the knee. If the gluteals are weak, this thick, strong structure is over-used to help control the excessive internal rotation. Pain on the outside of the knee, along the IT band itself, over the outside or behind the hip joint commonly occurs. Even pain below the knee can sometimes be traced back to gluteal weakness and poor proximal control of the patellofemoral joint. Outdated rehab treatment focused on strengthening the quadriceps or even prescribing a foot orthotic device to control knee motion. New rehab methods improve strength and speed of contraction of the gluteals and other pelvic stabilizers. A few visits to a well-trained Sports Physical Therapist spaced 2-3 weeks apart, are all most runners need to improve knee pain. The PT facilitates the program but the actual work is done by the athlete between visits in the form of the home

exercise program. A successful program starts with side-lying or supine therapeutic exercise to make the gluteals contract better and ends with the runner dynamically balancing on one foot demonstrating excellent hip and knee stability. You must be patient! It takes about 6-12 weeks of a dedicated program like this to get those gluteals to function better. 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 Sister 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


For The

.com

Run

Lakes

NISSWA, MN

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952/884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com 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 55110 651-426-1919 Vahid Sadrzadeh 651-426-3619 Triclub@trifitnesswbl.com

FRIDAY, APR. 25 5K AND HEALTH EXPO SATURDAY, APR. 26 MARATHON HALF MARATHON RELAY MARATHON 10K RACES


Holiday Gift Guide

Specialized Sitero Specialized.com Fasterkatt 45nrth.com Designed specifically for wet winter cycling and cyclocross athletes, the Fasterkatt is the ultimate solution for water resistance, moisture regulation, and comfort in a performance cycling shoe.

Designed with Body Geometry specialists, doctors and engineers, this saddle is the bestfitting saddle for the aerodynamic position. Best-in-class fit, zonal design and integrated storage make this the ultimate Triathlon and TT saddle in the world.

Yaktrax Pro Yaktrax.com Infinity kask.it Together with Team Sky, Italian helmet brand KASK has developed a groundbreaking fully vented and fully aero high-performance road racing helmet .

The Yaktrax Pro will instantly give you better traction, confidence and safety on packed snow or ice. Walk, run, or work on slick surfaces with the same stability you're accustomed to on dry surfaces. Don't let the winter weather put a damper on your outdoor activities or athletic training with the Yaktrax Pro!

HED. Cycling Ardennes+ Hedcycling.com Hed’s Ardennes Plus wheels were introduced in spring 2013, and Jet Plus wheels will go into production in late 2013. The Plus line builds on the extremely popular (and world championship winning) C2 wheels that made their appearance in 2007. Both Ardennes Plus and Jet Plus sport a 25mm wide alloy rim. The 25mm width allows for an extremely aero interface between the tire and rim, and the larger air volume allows for even greater ride comfort and better cornering grip. Built wheelset weights start at 1400g on the Ardennes Plus FR. $900-$2100 per pair.

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Flex™ Wireless Activity & Sleep Wristband Fitbit.com This slim, stylish device is with you all the time. During the day, it tracks steps, distance, and calories burned. At night, it tracks your sleep quality and wakes you silently in the morning. Just check out the lights to see how you stack up against your personal goal. It’s the motivation you need to get out and be more active.


Dual dualeyewear.com Eyewear designed to enhance your outdoors experience. Our sports oriented power sunglasses complement your active lifestyle by improving your vision of hard-to-read products such as cycle computers and cell phones by way of a discreet magnification area molded into the lower portion of the lenses.

The XLAB Torpedo System Cutting-edge of aerodynamics, combined with ultralight design and state-of-the-art ergonomics...your next hydration system is here. xlab-usa.com. Passionately developed over a four-year period with Ironman World Champions, Aerospace Engineering, CFD Analysis and the experience from 24 World Triathlon Titles.

Hydro Tracker GPS finisinc.com Map your Open Water Swim with the Hydro Tracker GPS by FINIS. The Hydro Tracker attaches securely to goggle straps, resting on the back of the head and does not interfere with swimming technique. Global Positioning System satellites transmit signals to the Hydro Tracker recording your course accurately, no calibration needed. Dock your Hydro Tracker to upload your swim to the free FINIS® Streamline Training Log at FINISinc.com/streamline. View a map of your route and watch time-lapse animation of your progress. Dig deeper to see key stats including elevations, splits, speed, accumulated time, distance and more. Export your progress to CSV or KML Google Earth file or share with others via a personalized link.

Faster Freetrispeed.com

Armpocket Sport i-10 Armpocket.com

FASTER: Demystifying the Science of Triathlon Speed takes a scientific look at triathlon to see what truly makes you faster—and busts the myths and doublespeak that waste your money and race times. In this fascinating exploration of the forces at play in the swim-bike-run sport, astronautical engineer and triathlete Jim Gourley shows where to find free speed, speed on a budget, and the gear upgrades that are worth it.

A strenuous run, a tough workout, or even just a long, hectic day is no match for the Armpocket i-10™ armband. You can comfortably and confidently carry your essentials, including your phone and thin cases. Multiple inside compartments guard your valuables and a low-profile audio port (bottom right) lets you easily and securely connect your headphones. Great for the gym, school, shopping or traveling — anytime you need a dry, handsfree, secure and comfy carrying solution.

X-1 Surge Mini Waterproof Sport Headphones X-1.com Enhances athletic performance in any sport or climate. Lightweight, low profile design and waterproof durability ensure these headphones produce clear, premium sound, whenever you need it, in or out of the water.

Tempo Trainer Pro finisinc.com

Her’™ Chamois Butt’r® chamoisbuttr.com

Develop consistency and avoid lulls with a personal pace coach, the Tempo Trainer Pro. The small, waterproof device easily secures under a swimmer’s cap and transmits an audible tempo beep. Athletes use the beep to train smarter and discover their perfect pace. Now with the option to replace the battery, the Tempo Trainer Pro will last multiple lifetimes. The advanced unit also has a new Sync button and a new mode in strokes/strides per minute for increased functionality. The Tempo Trainer Pro includes a clip for dry land exercise.

Her’™ Chamois Butt’r® was developed by a female sports medicine physician in cooperation with professional women cyclists. Her’™ utilizes premium ingredients including aloe vera, green tea leaf extract, tea tree oil, shea butter & lavender oil for their naturally occurring beneficial properties. All Chamois Butt’r® chamois creams are non-greasy skin lubricants developed by cyclists for use with all chamois. They immediately improve riding comfort & soothe already chafed or irritated skin.

Surge Polarized Goggles finisinc.com The Surge Goggle is designed for Open Water and Triathlon training. Its polarized polycarbonate lens provides optimum clarity while reducing eye strain. 99% of vertical glare is removed and the lens includes both UVA and UVB protection along with an anti-fog treatment. The wide curved lens reduces distortion and enables optimal peripheral viewing. With the patented side-button clips you can adjust the strap tension instantly. The Surge uses a one piece comfortable frame that is over molded for increased durability. The silicone split-strap provides extra comfort and security.

Brag Bag

www.midwestevents.com/shop.php Show off your achievements with our line of custom Brag Bags, designed with your race bibs and ribbons.

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North America’s LARGEST race number provider

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Your Complete Supplier of Custom Medals, Trophies, and Awards Since 1978.

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Thursday, November 28th

Help us raise 8,000 pounds for local food shelves!

Over the past five years, your participation has allowed us to donate over 20,000 pounds to local food shelves. Our goal is to raise another 8,000 this year!      

A flat, fast course in White Bear Lake Chip-timed Complimentary long-sleeved T-Shirt Awards and lots of door prizes Kids and families are welcome! Complimentary beverages from Caribou Coffee

For any questions, please contact us at races@trifitnesswbl.com or 651-426-1919.

Register Today! TriFitnessWBL.com


Jill’s Top 10 Holiday Eating Tips Hummus (blend all ingredients till smooth)

by Jill Tiffany, CN, CPT

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. JillTiffany.com

The holidays are a time of celebrating with those we love. They are time of sharing old memories and making new ones. They are a time of love and joy. However, as the holidays approach, many people start to feel anxious as they recall their past experiences of overeating and weight gain. Here are my tips so you can enjoy the holiday season without guilt…and without sabotaging your weight and health! 1.

Follow my PFF Rule™ (include Protein, Fat, & Fiber in every meal to feel satiated).

2.

Begin your meal with raw food (even just a bite or two); the live enzymes in raw food help promote digestion.

3.

Use a small plate; a full plate will be less food.

4.

Give yourself rules before you get to a party (i.e. having just one drink, just one plate, etc.)

5.

Start with veggies, lean meat, etc, leave bread for last (or avoid altogether).

6.

Bring along a healthy dish like hummus & colorful veggies displayed on dark green lettuce leaves. It’s healthy and pretty!

7.

Eat slowly (food digests better and you’ll feel full sooner).

8.

Put your fork down between bites.

9.

Take time to converse with others; you will probably eat less food.

10. Avoid overdoing it on alcohol and fancy drinks which contain sugar and tons of calories.

1-16 oz can of chickpeas, rinsed and drained ¼ cup water 2 Tblsp. lemon juice 1 ½ Tblsp. tahini 2 cloves garlic, crushed ½ tsp. Himalayan salt 2 T olive oil

Great as a dip for veggies or tortilla chips!

TOUCH THE TUNDRA 05.18.14

WE’VE BEEN DOING THIS FOR 15 YEARS— IT’S TIME FOR YOU TO JOIN US! Run around titletown, have fun, make tracks through Lambeau Stadium, impress friends, & possibly qualify for Boston — yes, you still get free beer & bratwurst.

05

REGISTRATION OPENS MID-NOVEMBER 20

www.midwestevents.com

WWW.CELLCOMGREENBAYMARATHON.COM


www.midwestevents.com

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A cut above.

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