Womens Annual 2018

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Finding Freedom on Two Wheels


Contributing Writers Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg MS, RD, CSSD, LD Rachael Welker

YWCA- Women’s Triathlon Celebrates Ten Years


More Sleep in 2018


Nutrition for Mind, Body, and Sport


Gear for Active Women


Active Women’s and Kid’s Calendars On the cover: Risa Hustad; photo by Midwest Events

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 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

Finding Freedom on Two Wheels by Gaby Bunten

Freedom is defined by Merriam-Webster, “the quality or state of being free; such as the absence of necessity, coercion, constraint in choice or action, and/or the liberation from slavery or restraint from another power with independence.” In this Women’s Edition, we got a chance to speak with Risa Hustad, a young, multi-talented, multi-faceted woman in the cycling and endurance community. Not only is she a force to be reckoned with on a bike in Cyclocross, track, mountain style, fat bike and road racing, but she also understands the mechanics of a bike and currently works in the industry as well. We discussed everything from her motivation to ride a bike, how she got into the industry of bike mechanics and what it’s like for a young female, like herself, to thrive in a male dominated sport and industry. You go girl! 04 www.midwestevents.com

Q: How did you get into cycling and XC skiing? A: When I was little my parents took me skiing a lot. My last memory skiing as a child was crying all the way back to my parents’ cabin because my toes hurt so much from the cold. I’ve only recently forgiven skiing for that. I grew up in Minneapolis and my Dad ran a bike shop, so biking was kind of a no brainer for me. My bike was my primary mode of transportation. Q: What is your motivation for cycling and skiing? What keeps you involved in the sports? A: Riding my bike is freedom. Riding has everything for me. It’s really rewarding to dial a bike to your specific needs. I love that I can tailor my time on my bike to go for a relaxing ride or a hard effort. I ski to stay humble. It’s nice to have another

activity to put some focus on and it helps with my overall fitness and performance. Q: What form of cycling and skiing do you participate in? How do you personally train for those rigorous sports? A: I’ll do almost anything on a bike. While my current focus is Cyclocross, I also race track at the Velodrome, mountain, fat bikes and some road racing and criteriums. Nordic skiing is really new to me, I mostly only race so that I can try to keep up with people that are better skiers than me. Q: Where do you currently work? A: Wolf Tooth Components in Burnsville, MN. I’m a machinist. I run the CNC machines that make our components. Q: How did you get into that line of work? A: I was working at Quality Bicycle Products in Bloomington, MN. I was looking for a company that would help me develop myself professionally within the bike industry and Wolf Tooth is a perfect fit. I started working for Wolf Tooth in August.

Freedom is the power of independence and liberation from restraint. For Risa, she found solace on two wheels and with a little chain grease between her finger nails. She is one of many women in the industry and sport of cycling that are opening doors for women and girls of all ages to compete and grow professionally in a male dominated community. Maybe you’re a young girl learning to ride a bike for the first time or maybe you’re looking to grow professionally in the cycling industry, women in the bike industry are closing the gap and moving in the right direction. Hopefully, you too can find freedom in whatever endeavor you set you set your mind to.

Q: Where do you hope the bicycle community goes, in terms of encouraging women mechanics to get involved? Do you see more women working in the bicycling industry and in competition? A: The bike industry is moving in the right direction with gender parity. Women’s scholarships and internship programs are a great step that organizations are taking, as well as some companies offering bike mechanic certifications. Q: What do you hope to achieve with your athletic endeavors in the future? A: I just want to keep having fun on my bike. Honestly, at the end of the day that’s what I’m here for.

Gaby holds a Bachelors of Science in Kinesiology from Iowa State University. She grew up in the pool, competitive swimming for over 9 years. But, during college she transitioned to triathlon and has been competing for six years. As an athlete she has accumulated USAT All-American rankings, podium finishes at USAT Group Nationals and Age Group ITU World Championships, as well as competing at the70.3 World Championships. Three years ago, Gaby began her coaching career to help spread the love and her knowledge for the sport to others. She works for Final K Sporting Services. Contact her at gabunten@gmail.com for comments, questions or coaching inquiry.

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YWCA Women’s Triathlon Celebrates 10 Years of Strength & Determination by Rachael Weiker, YWCA Minneapolis Women’s Tri Race Director

The YWCA Women’s Triathlon exists to celebrate the strength in all women. To commemorate this milestone year for the YWCA Women’s Tri, YWCA Minneapolis is pleased to highlight some of the triathletes that make this event unique.

10-Year Racer

On Sunday, August 13, 2017 a recordsetting 1,300 racers gathered at Lake Nokomis in Minneapolis for the 10th Annual YWCA Women’s Triathlon. In addition, 4,100+ spectators joined the event.

Kim Edelman has competed in all 10 YWCA Women’s Triathlons. Kim was on the YWCA board of directors when the first Women’s Tri was being planned, “We would get periodic updates on the planning of the Tri at our meetings; even the planning was inspirational. I knew I wanted to be part of this inaugural event. I had never done a triathlon but had always wanted to try. Participating in the YWCA Women’s Tri seemed like perfect way to be involved.”

The day, as always, was filled with inspiration and celebration, but was truly a 10th birthday to behold. This year’s race smashed all previous records for participation. Registration numbers were 23% higher than ever before, making this the largest all-women triathlon in the region. Nearly 40% of all participants were attempting their first triathlon.

Although Kim has competed in all 10 races, she confesses it doesn’t come without self-doubt. “There have been many times the night before the Women’s Tri, I tell myself I am not doing the race next year. I am usually very nervous and feeling undertrained.” Those feelings diminish when she arrives at Lake Nokomis and sees a sea of YWCA orange and soaks in the atmosphere. “Everyone is so supportive – the staff, the volunteers, the athletes and the fans. By the time I cross the finish line, I am ready to do it again the next year.”

Ranging in age from 11 - 79, triathletes were beginners, seasoned veterans and elites who all shared the same Lake Nokomis course set against the beautiful backdrop of Minneapolis. This year’s race had eight times the number of women over the age of 50 than other triathlons in Minnesota. The YWCA Women’s Triathlon had nearly 400 women age 50+ registered to race.

Kim shares how the race has evolved over 10 years with the first race at Baker Park only consisting of a small number of participants, volunteers and fans. The venue for the third year was changed to Lake Nokomis, and over the years the number of registrants has grown tremendously. “YWCA is constantly thinking about how they can make the event open to all. The one important constant over the years, is

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Kim Edelman- “I am inspired by the women older than me passing me on the bike and run (I see their ages on the calves as they buzz by me). I am inspired by the women of all shapes, sizes and ages run, bike and swim with me. I love the encouragement we give each other as we pass or get passed by each other.� Photo by Minnefota Moments

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that this race is welcoming to all shapes, sizes, ages and abilities. Women who have not participated in a triathlon before are willing to try our event, as it is not intimidating.” Kim plans to participate in the 2018 Women’s Tri. “I am not sure in what capacity. I suspect I’ll be a participant once again though some day I’d like to volunteer.”

First-Time Elite and First-Time Triathlon Racer

New to the Women’s Tri this year was Emma Adriaens Getty who competed in the Elite wave and her mother Heather Getty, a first-time triathlete, who competed in the Super Sprint. Emma wanted to participate in the YWCA Women’s Tri because of the amazing things she had heard about the race. “The incredible supportive environment created by hundreds of female racers is something you have to see to believe, and it was something I wanted to be part of.” Heather decided to participate because she’s watched triathlons for over 20 years, but undergoing two back surgeries never allowed her to handle the running portion of the race. She was happy to learn about the shorter Super Sprint race option and knew she could complete the 1-mile run. “I figured I could walk a mile if needed. It was amazing! I was really glad I did it.” When it comes to triathlons, many people fear the swimming portion most. YWCA

Emma Adriaens Getty“The support prior to the Women’s Tri is unlike any other event. A detailed plan laying out everything you need to do every day from May until the event in August, seminars, sessions, training clinics, flat tire clinics with my GearWest teammates, and so much more. It’s this kind of support which makes YWCA’s triathlon such an excellent tri for first-time athletes and experienced athletes looking for more education in the sport.” Photo courtesy of Emma Adriaens Getty

Minneapolis provides Open Water Swim Clinics held at Lake Nokomis, the site of YWCA’s race, so racers can acclimate to swimming in a lake. Heather enjoyed learning new skills for swimming in open water and practicing with a group. “Swimming in the lake became so relaxing for me during the summer that I kept swimming right up to the fall when it finally was too cold.” Both Emma and Heather are looking forward to returning to the 2018 Women’s Tri. Emma shares, “It was such an amazing experience, and a community I plan to continue to be a part of.” Heather will

Chris Halloran-“For the staff, racers, and volunteers, the Women’s Tri is an environment of respect, support and growth - you are welcome and encouraged to join us - we would be grateful for your contributions!”

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by Rachel Photo courtesyPhoto of Heather GettyPalomo

be racing again as well and is including another family member in the fun. “My youngest daughter plans to come home to race. We will both do the Super Sprint next year. She’s in the Airforce but plans to take leave to participate.”

10-Year Volunteer

Volunteers truly are that essential key in providing a smooth race-day experience for both racers and their supporters, since volunteers are the main points-of-contact from racer’s early arrival race morning through getting packed up after finish. Chris Halloran, who has volunteered at all 10 Women’s Triathlons, is one of those volunteers who plays an integral part in making the YWCA Women’s Tri so successful and keeps racers coming back each year. Chris attended a Tri Skills clinic in ‘09 and was so impressed with the race team’s genuine passion for fostering training and race environments that are supportive, inclusive and uplifting he decided to volunteer. It’s this passion for the racers and entire event that keeps Chris coming back year after year. “I believe these qualities and values are what continue today to set the YWCA Women’s Tri ahead of other

race events, and I’m thankful and proud to be part of this fantastic team!” For anyone not familiar with the Women’s Tri and thinking of volunteering, Chris has some advice. “I can appreciate that getting involved can be quite intimidating to consider, especially if you are not very familiar with how triathlons work. Please do not let that be a barrier! There’s no requirement to know much about triathlons or this specific race ahead of time. A lead volunteer will tell you everything you need to know, and he/she will be more than happy to answer any questions.” Please come join us as a racer or volunteer in 2018 - you’ll have a fun and rewarding time!

REGISTRATION IS OPEN FOR THE 2018 RACE! Lake Nokomis, Minneapolis – Sunday, August 12, 2018 Join the Fundraising Team! Perks include a team jersey, early swim start, prime transition spot and an invitation to our Volunteer Thank You Party. Register at ywcampls.org/womenstri

Heather GettyHeather had a ball participating in the same race as her elite-athlete daughter. “It was her first elite race and it was so much fun watching her competing with the other elites and really doing well. She finished before I started so both she and my husband were cheering as I started the bike.”

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Resolve to Get Better Sleep in 2018 by Dr. Marie-Christine Leisz

More ZZZ’s mean better performance in work and play!

What an eventful year 2017 was for women and girls! The year began with the Women’s Marches in January and culminated with the potentially culture-shifting “Me Too” movement. Events like this politically, professionally and personally empowered women. Each year, I devote my article in Midwest Events Women’s Issue, to a topic important to the health of female athletes as I believe changing lifestyle and habits to ensure good health now and in future is also empowering!

more of a restorative function. To gain maximum benefit, the American Academy of Sleep Medicine recommends that adults should sleep at least 7 hours a night. Getting less sleep than this has negative short-term effects including depressed mood, poor attention and decreased judgement. Long term sleep deficit inhibits the immune system and can elevate blood pressure and blood glucose levels, thus increasing the risk of diabetes and heart disease.

In past issues, I have discussed the importance of regular exercise to enhance bone health, decrease risk of metabolic disorders and other chronic disease. I have also explained the importance of adequate hydration and balanced nutrition. This year, I want to convince you to improve the quality of sleep as one of your New Year’s resolutions.

New research supports the importance of adequate sleep to enhance neuroplasticity or, positive changes in the function of the brain. Getting enough sleep in the appropriate stages, has been found to improve memory, learning and both cognitive and physical performance.

Sleep is an essential human activity like breathing, eating and drinking. We just have to do it to stay alive. According to a publication on the Harvard Division of Sleep Medicine website, sleep may have evolved from a need to keep prehistoric man safe from nocturnal predators and to decrease activity, allowing the body to conserve energy. Now it is speculated that sleep serves 10 www.midwestevents.com

Deleterious effects on the cognitive and physical performance of athletes, has also been validated. Simpson, et al, recently published a study in the Scandinavian Journal of Medicine and Science in Sports, entitled “Optimizing Sleep to Maximize Performance: Implications and Recommendations for Elite Athletes”. They reviewed the literature finding inadequate sleep impeded an athlete’s strength, speed, endurance, attention and ability to learn. Sleep deprived athletes had decreased pain tolerance and were

at increased risk of injury and illness. They also found “catching up� on deficient sleep did not immediately improve athletic performance. The authors found athletes had unique factors affecting good sleep including the stress of maintaining training schedules, travel and pre-competition anxiety. There was also a false perception amongst them that the ability to tolerate inadequate sleep was a strength! Female athletes, especially mothers, have particular challenges influencing adequate sleep. They juggle employment, educational and family responsibilities with their training schedules. They are more likely to put the health and well-being of their family ahead of their own, sacrificing sleep to get things done. They are also frequently awakened by young children (and restless or snoring partners!). So, how do you balance the need to sleep with the need to train and attend to the rest of your life? The authors of the study offer these suggestions: Get enough sleep: Track the number of hours you sleep for 2 weeks. If you chronically get less than 7 hours/night, gradually increase sleep duration by 15 minutes every few nights until you feel rested and alert during the day. Maintain healthy sleep habits: Make your bedroom cool, dark, quiet and comfortable. Limit use of electronic devices 1 hour before bed and keep them out of the bedroom. Avoid caffeine after lunch and alcohol intake late in the evening.

Identify sleep disorders: Snoring: It is estimated that half the people who snore are simple or primary snorers and are not at risk. The other half of snorers may have sleep apnea, a condition causing decreased oxygen levels during the night leading to serious health concerns. Sleep apnea causes significant daytime sleepiness. The signs are snoring, often with intermittent pauses in breathing or gasping or choking that awakens you. Consider an evaluation at a sleep clinic if you or your partner suspects you have sleep apnea. Insomnia: If you just can’t get to sleep or stay asleep despite improving sleep hygiene strategies, you should also consider an evaluation by a sleep specialist. As great as this advice is, the authors say nothing about how to keep the wakeful child from interrupting sleep! If this is a problem beyond expected disruptions, sleep hygiene may be something the whole family needs to work on. Poor sleep patterns in children have negative health implications as well and are certainly worth addressing with a pediatric sleep specialist. I hope these suggestions help and here is to a great and restful 2018! Dr. Marie-Christine Leisz is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance

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May 6th Rochester, MN


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October 14th St. Paul, MN

Beyond “FAT” (Female Athlete Triad): Nutrition for Mind, Body, and Sport by Val Schonberg MS, RD, CSSD, LD

There is impressive growth in the number of females participating in regular physical activity at all ages and abilities. As an illustration of these trends, the 2017 New York City Marathon had over 21,000 female finishers, with roughly 73% of those being first time NYC marathon runners (tcsnycmarathon.org), and about 700,000 of the participants that have completed the Tough Mudder, America’s largest obstacle course race, are female (toughmudder. com). What’s even more impressive is to consider the amount of time and intensity of training required to prepare for and complete such an event. Many women are motivated to get involved in exercise, knowing that regular physical activity promotes bone health, helps maintain muscle mass, improves cardiovascular health, helps with weight management, reduces depression and risk of disease. However, female exercisers may compromise these health benefits when they, intentionally or unintentionally, have insufficient energy available for their activity and other body functions. Giving in to restrictive diets, skipping meals, lack of appetite, simply not planning to eat enough; and/or, increased training or over-exercising can lead to low energy availability (LEA). In a study of 109 young female recreational athletes, 45% were “at risk” for LEA with 58% of participants surveyed reporting having an injury within the past 12 months (Slater, et al, 2016). The health consequences of LEA that many female athletes and health providers have traditionally been concerned about are described as the Female Athlete Triad (with the unfortunate acronym, “FAT”). 14 www.midwestevents.com

This triad of symptoms includes:

1) eating disorders and disordered eating, 2) amenorrhea or irregular menstrual cycles 3) osteoporosis or low bone mineral density. Of course, this definition neglects to consider the effect of LEA on male athletes, but other problems with this definition include the fact that many female exercisers suffering from LEA do not have an eating disorder. Furthermore, they may be taking oral contraceptives that mask the symptoms of irregular menses; and, they may not have access to costly monitoring of bone density. As a result, relying on these clinical endpoints may prevent early detection and consequently promote the progression of these conditions. As the dynamic area of sports nutrition research has expanded, we’ve come to understand that LEA has the potential to impair physiological and psychological function, well beyond the “triad” of symptoms described previously. Now defined as a more comprehensive, broader term, referred to as relative energy deficiency in sport or RED-S (Mountjoy, et al. 2014), it is understood that RED-S is more of a “syndrome” that affects many body systems and can include fatigue, increased risk of infection and illness, micronutrient deficiencies (anemia), increased injuries, gastrointestinal distress, mood disorders, hormonal and metabolic disturbances, and negative effects on sport performance. Not recognizing or ignoring these symptoms can eventually sideline the athlete from their activity at the very least, or result in significant harm to the female athlete if LEA goes untreated.

What can you do? •Eliminate restrictive diets and approaches to eating that eliminate certain foods or entire food groups.

Warning Signs Menstrual irregularities GI complaints: Bloating or constipation Going on and off diets; excessive rigidity with food and eating Frequent injuries, illnesses or infections Unresolved Fatigue Decreased performance with increased training Not sleeping well Mood disorders: depression, irritability, social isolation Having an injury and “just need to push through it” Always needing to do more; i.e. two-aday workouts Limited or no rest days (“I don’t need to rest”; “Exercise helps me cope”; “I feel guilty if I don’t exercise”)

•Reduce emphasis on weight, focusing on adequate nutrition and health to enhance performance. •Develop realistic and health-promoting goals related to food, eating and weight. •Get nutrition information from credible sources based on current medical and scientific data. such as a Registered Dietitian (or notably “Sports Dietitian”). •Follow a well-planned nutrition strategy that incorporates adequate calories and a balance of nutrients. Talk to a Sports RD or qualified professional about whether an increase in food intake, a reduction in exercise, or both, is needed to get you back on track. •Remember: Appetite is not always indicative of your food and fueling needs. •Discuss with your doctor whether a bone mineral density measurement, called DEXA, may be warranted to evaluate your bone health, as well as a vitamin D blood test, and whether calcium and vitamin D supplementation is important for you. •Incorporate rest days in your training program. Think: “Rest is a verb!”

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.

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a e G for Active Women

SKECHERS GORUN FORZA 3 The official training shoe of elite marathoner Kara Goucher, the Skechers GOrun Forza 3™ is lightweight and responsive with added support for superior active stability. Ultra lightweight, responsive FLIGHT GEN™ cushioning; 3D structural mesh fabric upper for added support and breathability; molded heel counter and inner support strap provides a stable and secure fit; full rubber outsole contact; triple density midsole provides a stable, smooth transition with durability and traction; midfoot strike zone promotes efficiency in each stride; asymmetrical tongue construction provides a secure fit; upper with reflective detail Offset: 6mm; weight: 7.3 oz. per shoe in a women’s size 7 https://www.skechers.com/en-us/ 16 www.midwestevents.com

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Sprigs 2 Pocket Let’s Go/Black Wrist Wallet & Let’s Go Armband The two pocket wrist wallet is the safe, fun, and stylish way to carry your valuables when you are on the go. Our patented no-zipper hooded pocket opens easily, with no fumbling, and can fit today’s larger smart phones and electronic devices. The secure zipper pocket on the back is the perfect storage for your fitness tracker, keys, and other valuables that you carry on the go. Great for travel, jogging, going shopping or the gym and for any time you want to lighten your load. Run in true comfort with our Banjees Armband, made with our custom performance fabric. Our unique patent pending design needs no adjusting, it stretches to fit you. Slip any size phone into the armbands form-fitting pouch, and close the VELCRO brand fastener over it. Slide the armband up onto your arm, where it sits securely and comfortably. Available at local fitness retailers and online. https://sprigs.com/

Altra Women’s King MT 1.5 Made for mud lovers and mountain goats, the Altra King MT has established itself as the king of the mud. The King MT 1.5 has been updated to make a great shoe even better. This rendition features a brand new upper with reinforced mesh, enhanced drainage in the toes and medial midfoot; The FootLock strap has been moved both medially and lower down the arch for increased comfort, and the neoprene inside the heel is softer and more secure. The dual nature Altra EGO™ midsole and grippy Vibram® outsole were way too good to change so we didn’t touch them . https://www.altrarunning.com/women/king-mt-15 www.midwestevents.com 17

Furoshiki 2018M+W Original Our latest and greatest innovation in alternative footwear! Take it Everywhere ... for everywhere you go and everything you do, there’s Furoshiki! Newly updated for Men and Women specifically, now with a sleeker, more stylish fit. It also packs nicely for traveling and each pair comes equipped with its very own traveling case. The ultimate travel footwear companion, offering protection, grip and comfort . http://us.vibram.com/shop/ furoshiki/original/

Chill Angel® Temperature Balancing Sleepwear Enjoy a more restful night’s sleep with this sleepwear made in the USA from 100% luxurious, superfine merino wool. The breathable, natural fabric is soothing to wear next to your skin and improves the quality of sleep for women whose sleep is interrupted by rapid temperature fluctuations. Highly breathable fabric transports moisture away from the body and eliminates chill from sweat. Shown: Nightie and Turquoise Print Tank. Other options available: crop pants and various tops. https://chillangel.com 18 www.midwestevents.com

GU Birthday Cake Energy Gel Celebrate 25 years of GU nutrition with this limited edition Gel. Birthday Cake Energy Gel is a perfect mid-run, mid-ride treat. Created for daily training, the Birthday Cake Gel packs energy-dense calories in a portable 100-calorie packet to keep athletes fueled and feeling good. Plus it really tastes like white birthday cake. Enjoy. www.guenergy.com

Louis Garneau CB Neo Power Bib The women’s CB Neo Power bib is compressive to improve blood circulation and offer the coldblack® finish that reflects UV rays and prevents from overheating while riding. To optimize the rider’s comfort, the Neo Power CB even offer a chamois with gel inserts, which makes them ideal for long rides. If you’re still riding after sunset, don’t worry about being seen by drivers as the bib offer 360-degree reflective areas around the leg to keep you visible at all times. https://garneau.com/us/en/women-s-cb-neo-power-bib? www.midwestevents.com 19

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Women’s Calendar

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

Running Chocoholic Frolic 5K/10K 3/31/18 Iowa City, IA www.chocoholicfrolicrun.com Hot Chocolate 15k/5k 4/14/18 Minneapolis, MN Sweet Stations along the course, postrace party, DJ, Kid Zone. USATF certified course www.hotchocolate15k.com Go Girl Run Half Marathon/5K 4/14/18 Springfield, MO gogirlrun.com/ Unleash the She 5K/10K 5/6/18 Rochester, MN 5K/10K All Women’s Run, 5K Coed Walk, KidsK, $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com/rochester.html

Des Moines Women’s Half Marathon, 5K, Team Relay May 6, 2018 Jasper Winery, Downtown Des Moines, IA A celebration of strength! https://www.desmoineswomenshalf.com/ Komen Race for the Cure 5/12/18 Ottumwa, IA 5/13/18 Edina, MN 6/9/18 Moline, IL 6/30/18 Baxter, MN www.komen.org/ Run & Ride Valleyfair 5/19 & 20 Shakopee, MN Half Marathon & Quarter Marathon on 5/20, 5K & 1 Mile on 5/19. Run under and around Valleyfair attractions before it opens, then enjoy the park. Single day admission fee to park is included with half marathon and 5K entry. www.runandriderace.com www.midwestevents.com 21

Women Run the Cities 5K/10K/10M/1M 5/20/18 Minneapolis, MN 5k, 10K, 10 Mile The event supports The Link, a nonprofit supporting at risk youth in the Twin Cities, and CREW Network Foundation. www.tcmevents.org Go Far Woman 1/2 Marathon/5K/10K/ Girls Youth Run 8/10-11/18 Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU in honor of Dr. Renee Schwandt. www.gofarwoman.com Susan G. Komen 3 Day 8/17 to 19 Twin Cities, MN 3 day, 60 mile supported route dedicated to ending breast cancer. www.the3day.org/site/PageServer Leading Ladies Marathon 8/19/18 Spearfish, SD Marathon/Half Marathon www.leadingladiesmarathon.com Women Rock 5K, 10K, 1/2 Marathon 8/25/18 St. Paul, MN Post race party at the finish line. Team Ortho Foundation www.womenrockmn.org Moms on the Run 5K/10K 8/26/18 Lake Elmo, MN Women’s 5K/10K, kids races and fun activities. www.momsontherun.com Go Girl Run 1/2 Marathon/5K 9/9/18 Kansas City, MO http://gogirlrun.com/ Zooma Woman’s Running Series 9/15/18 Lake Geneva, WI Half Marathon/5K Pre & post party, Swag Bag, Sunrise Yoga zoomarun.com/race/zooma-great-lakes/ Unleash the She 5K/10K 10/14/18 St. Paul, MN 5K/10K All Women’s Run, 5K Coed Walk, Kids K $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com/bloomington.html

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Chocoholic Frolic 5K/10K 11/5/18 St. Paul, MN www.chocoholicfrolicrun.com Chick-uamegon Women’s 5K/10K 11/3/18 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 My First Tri 6/23/18 8/25/18 Rice Creek Chain of the Lakes Reserve, Lino Lakes, MN Supersprint Triathlon www.trifitnesswbl.com IronGirl 8/12/18 Pleasant Prairie, WI Women’s Only Triathlon, 1/2 mile swim/12 m bike/3.1 mile run www.irongirl.com YWCA of Minneapolis Women’s Triathlon 8/12/18 Minneapolis, MN The only all woman tri in Minnesota. 500 yd. swim, 15.5-M bike & 5K run. Celebrate your strength! www.ywcampls.org/events/womens_ triathlon

Adventure Races One Tough Cookie 6/2/18 New Liberty, IA Mud & Obstacle Course 100% of funds benefit girls’ leadership programs. www.onetoughcookierace.com Insane Inflatable 5K 6/16/18 Fargo, ND Bring your family and friends to conquer this huge inflatable obstacle course. Relax and enjoy the Insane Midway afterwards. Spectators get in FREE. insaneinflatable5k.com/



Lumberjacks & Loons Bicycle Tour 8/5 to 10 Northwood’s Adventure celebrating the Mississippi includes biking and canoeing, from Itasca on the Great River Road National Scenic Byway. Wahoo Adventures, www.mywahooadventures.com

Bike Club Listings Minnesota: www.pedalmn.com/minnesotabike-clubs Iowa: http://iowabicyclecoalition.org

Women Exploring Wilderness 8/4 to 10 Boundary Waters Guided Group Canoe trip. Paddle, portage & camp. Trip starts and ends in Ely, MN www.piragis.com/guided-canoe-trips/women-exploring-the-boundary-waters-wilderness-canoe-trip.html Women’s Wilderness Discovery Ely, MN Fully outfitted/professionally guided Boundary Waters Canoe adventure. Scheduled trips or create your own. Summer and winter options. womenswildernessdiscovery.com Wintermoon Summersun Bringing women and nature together in the magical Northwoods. Environmentally friendly adventure retreat lodge for women featuring dog sledding and sea kayaking in Superior National Forest 218.848.2442 www.facebook.com/WintermoonSummersunAdventures/ Climbing Midwest Mountaineering, Minneapolis, MN Free Bouldering Cave, $5 Divas Climbing Lessons. 612.339.3433 www.midwestmtn.com

Fit4Mom Fitness for all stages of motherhood. Chapters in Minnesota, Iowa http://fit4mom.com MDRA Women’s Running Camp 8 week of training for every level of fitness, beginner to experience. Edina Community Center, Wednesdays, April 4 –May 28 www.runmdra.org/programs/womensrunning-camp Minnesota Cycling Federation www.mcf.net Minnesota Women’s Sailing Team If you always wanted to sail or race, this group will help you develop your skills, novice to expert. Lake Minnetonka. www.mwst.org/About_MWST.html Moms on the Run Running/Walking Club for women, with Group coaching focused on interval and strength training. Clubs in Minnesota, North Dakota and Western Wisconsin. 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. Chapters in Minnesota & Iowa. www.momsrunthistown.com Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com USA Cycling - Club/Event Listings www.usacycling.org

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Active Kids

Many running events also have a Kids Run included. Here are some specifically for kids.

Running If The Shoe Fits, Run! 3/9/18 Eau Claire, WI Family healthy event supporting Girls on the Run. Fitness fun and ideas for a healthy family. Eau Claire Sports Warehouse 6-8PM. 715.271.7703 YWCA Girls on the Run 5K 4/21/18 Mankato, MN https://www.mankatoywca.org/girls-run-5k Girls on the Run 5/5/18 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/12/18 Eau Claire, WI, Events start at 9:30 AM 715.271.7703 www.gotreauclaire.org 24 www.midwestevents.com

TC Kids Cross Country Fun Run 5/19/18 St. Paul, MN Kids’ 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 5/19/18 Red Wing, MN http://www.gotrbluffcountry.org/ Essential Fit-n-Run May 2018 Duluth, MN Ÿ mile run for Duluth 3rd to 5th graders www.grandmasmarathon.com Med City Kids Marathon 5/26/18 Rochester, MN Open to students grade K-8. http://medcitymarathon.com/kids-events.php

Girls on the Run 5K 6/3/18 Bloomington, MN www.gotrtwincities.org

Sanford Kids Tri for Health 6/22/18 Jackson, MN Ages 5-14. www.triforhealth.com

Whipper Snapper Races for Kids 6/15/18 Duluth, MN Free races for kids, ages 14 and under on Grandmas Marathon weekend at Bayfront Festival Park. www.grandmasmarathon.com

Y Kids Tri 6/23/18 Northfield, MN 507-645-0088 http://northfieldymca.org/healthy/events/ykids-tri/

Park Point Youth Races 7/19/18 Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Grandma’s Minnesota Mile Kids Mile 9/7/18 Duluth, MN ages 7 to 14. www.grandmasmarathon.com IRONKIDS Wisconsin Fun Run 9/8/18 Madison, WI 5 K run http://www.ironman.com/triathlon/ events/americas/ironkids/wisconsin. aspx#axzz57gKgueC1 Medtronic TC Family Events 10/6/18 State Capital, St. Paul, MN www.tcmevents.org/events

Triathlon/Duathlon Minnetonka Youth Triathlon 5/5/18 Minnetonka, MN Grades 2-8. https://minnetonka.ce.eleyo.com/ course/3333/winter-spring-2018/youthtriathlon-1 Apple Kids Duathlon 5/25/18 Sartell, MN Ages 3-16. www. appleduathlon.com Eau Claire Kids Triathlon 6/2/18 Eau Claire, WI Ages 7-14 eauclairetriathlon.com/kids_triathlon Trinona Kids Triathlon 6/9/18 Winona, MN Variety of distances for ages 5-13 www.trinona.com/winona/kidstri

RipRoar Kids Triathlon June 30, 2018 – Cedar Rapids, IA July 14, 2018 - West Des Moines, IA August 18, 2018 – Johnston, IA Three Distances - Ages 6 to 15, http://www.riproarevents.com/ Pewaukee Kids Triathlon 7/7/18 Pewaukee, WI Ages 3-12 www.pewaukeelaketri.com Little Minnow Kids Triathlon 7/22/18 Ashland, WI Ages 5-11 www.cheqbaysprint.com Root Beer Kids Triathlon 8/5/18 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com Wingkids Triathlon 8/11/18 Red Wing, MN www.wingmantri.com/kids-triathlon.php Green Lake Kids Tri 8/11/18 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com Breakaway Kids Tri 8/18/18 Lake Elmo, MN Adventured Based triathlon. Swim, Bike, Run, Obstacles. www.cyclehealth.org Kiwanis Kids Triathlon 8/25/18 Baxter, MN www.lakescountrytriathlon.com/ Mankato Kids Triathlon 8/12/18 North Mankato, MN Ages 4-14 www.finalstretch.com/northmankatotriathlon/kids

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Harvest Kids Duathlon Sept. 2018 Alexandria, MN Variety of distances ages 4-11. www.harvestduathlon.com/kids-duathlon IRONKIDS Des Moines Triathlon Greys Lake, Des Moines, IA Date to be determined http://www.ironman.com/triathlon/ events/americas/ironkids/des-moines. aspx#axzz57gKgueC1

Adventure Races One Tough Cookie Jr. Run/Muddy Buddy Run 6/2/18 New Liberty, IA Mud & Obstacle Courses for ages 14+, 8-13 & 7 & under www.onetoughcookierace.com Chase Trempealeau 6/10/18 Trempealeau,WI Cycle, Hike and Seek www.offnfunning.com Mudman 2K 7/21/18, Kimball, MN Ages 7 + 2K obstacle mud challenge. www.mudmanrace.com You Crazy Monkey Youth Obstacle Course 8/12/18 Arcadia, WI A 1 mile obstacle course designed just for the crazy monkeys in your life. www. offnfunning.com Dive for the Dirt Free Outdoor Obstacle Course series for kids ages 6 to 18. Dates to be determined. Hayward, WI Hosted by Hayward Area Memorial Hospital & Water’s Edge and powered by the Birkie. http://www.birkie.com/live/training-programs/ The Resilinator 10/29/18 Hyland Lake Park Reserve, Bloomington, MN Buddy Race barriers & obstacles to conquer. www.cyclehealth.org

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Groups Bike City Juniors Road cycling club for aspiring young riders and racers ages 10-18. Minneapolis, MN http://www.bikecityjuniors.org/ Birkie Youth Programs Year Round programs designed to get kids out on trail running, biking, orienteering, canoeing and more. Birkie TRAIL Kids Ages 7 – 13. Birkie trail Juniors – Ages 11-15 Birkie Spring MTB Training League http://www.birkie.com/live/training-programs/ Birkie Kids Mountain Bike Camp Youth ages 6-18 at the OO Trailhead June 2018 http://www.birkie.com/live/training-programs/train-to-bike/ Flying Colors Flying Trapeze Summer Camp Marine on St. Croix, MN 3 and 5 day camps, ages 8-18. Empowering Summer Camp to experience a variety of circus arts and develop confidence. http://www.flyingcolorstrapeze.com/life-atcamp.html 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 Girls Mountain Bike Clinic 4/29/18 Ages 7-14 Theodore Wirth Park, Minneapolis, MN http://www.loppet.org/trail-kids/programs/ girls-moms-mountain-bike-clinic/ Kids on the Run Program through Moms on the Run to motivate kids to love physical fitness. www.momsontherun.com Loppet Foundation Adventure Camps Weeklong Day camps for kids 9-13 Minneapolis, MN http://www.loppet.org/adventure-camps/

Midwest Trail Kids Youth ages 8-13 learn outdoor literacy and a connection to nature through outdoor activites and events with a focus on having fun and developing skills in a safe environment. Trail running, mountain biking, orienteering, cross country skiing. Links to different clubs in Minneapolis, St. Paul, Hayward, WI, and Duluth. https:// www.trailkids.org/ http://www.enduranceunited.org/trail-kids/ http://www.loppet.org/trail-kids/ http://www.birkie.com/live/training-programs/birkie-trail-kids/ http://www.nordicnorthstars.com/

Wednesday Night at the Races Duluth, MN This series of FREE races is held on six consecutive Wednesday evenings July and August for ages 14 & under. Locations vary. www.grandmasmarathon.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/initiatives/youthfitness





Trail Kids Adventure Mountain Bike May 22 to July 31. Minneapolis, MN

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SUNDAY, AUGUST 12, 2018 LAKE NOKOMIS, MINNEAPOLIS, MN SPRINT: 500 yd. swim/15.5 mi. bike/5k (3.1 mi.) run SUPERSPRINT: 200 yd. swim/7 mi. bike/1 mi. walk/run REGISTRATION OPTIONS: individual, buddies, relay and family teams