RaceMe-NH 2014

www.raceme.us

Maine & New Hampshire’s

Runs, Rides, Tri’s & events of ALL size!

Shoe Fitting 101

pg 9

Deep Dark Water

pg 15

the right size does matter

Display until Dec. 2014

overcoming race day anxiety

2014 Gear Upgrades pg 35 must have goodies

Race day Nutrition pg 42

fuel for performance

Dancing was Debi Irons’s life.

An incredible surgeon gave it back to her.

When professional dancer Debi Irons learned she needed two hip replacements, it was as if her life had been taken away. Fortunately, there’s a team of exceptional orthopedic surgeons right here in Maine. Maine Medical Partners — Orthopedics is recognized for exceeding U.S. standards in quality. In fact, these surgeons and their team at Maine Medical Center are rated in the top 1% nationally. It seemed before she could say “arabesque” Debi was back where she belonged. Dancing and teaching in her Art Moves Dance Studio.

For more on Debi, her doctors and other orthopedic procedures, go to mainemedicalpartners.org/orthostory

Orthopedics

Stay in touch with the Maine and New Hampshire racing community with a subscription to RaceME magazine.Event calendars, stories, photos, training tips, and more. name: address:

email: YES! sign me up for RaceMe magazine for $4.95 per issue.

Mail to: 9 Susan’s Way • Windham, ME, 04062 or subscribe online at raceme.us

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More FUN! More ADVENTURE! Check out the Activities Guide of Maine, from the publishers of RaceMe!

Welcome to RaceME!

Maine • New Hampshire Publisher Stanley J. Rintz III

Fueling for Performance pg 42

Graphic Design/Production Elizabeth Berry MacKenney Photography Mike Leonard Carol Savage Kevin Morris To list your race or business contact us: Stanley J. Rintz (207) 671-7230 Portland & Western ME Ellie Stengel (207) 756-3453 Lakes Region & Southern ME Betsy Brown (207) 649-5657 Central and Northern ME. Jim Harnedy 255-0170 Down East Maine Debbie Ludden (207) 722-3195 Greater Midcoast Region Sarah Gahagan (434) 426-6127 New Hampshire Members of: Maine Tourism Association Convention & Visitors Bureau Maine Merchant’s Association Chambers of Commerce RaceME 9 Susan’s Way • Windham, ME 04062 www.raceme.us • stan@activitymaine.com

(207) 671-7230

Cover photos: Cover Photo Biker by Kevin Morris at Yarmouth Clam Festival. Running photo by: Carol Savage, carolsavagephotography.com at Maine State Triathlon

Deep Dark Water overcoming race day anxiety

pg 15

Cramping

pg 27

When your muscles get ahold of you

pg 46

Considering your first Triathlon?

The Right Size Matters pg 9

RACING EVENT SCHEDULES

by REGION: NEW HAMPSHIRE : pp. 6-11

SOUTHERN MAINE : pp. 12-17

You swim. You bike. You Run. You obsess over data & details.

2014 Gear Guide | pg 35

PORTLAND AREA: pp. 18-25

CENTRAL MAINE: pp. 26-30

WESTERN MAINE : pp. 31-35

NORTHERN MAINE : pp. 37, 38

MIDCOAST MAINE : pp. 40, 41

DOWNEAST MAINE: pp. 44, 45

newHAMPSHIRE

Photto: Kevin Morris

By Leigh Macmillen Hayes

Salt spray and expansive ocean views. Forests bursting with color. Quintessential New England towns and villages. Cities that stir imagination. New Hampshire has it all. In the Seacoast Region, coast along flat terrain as you pass through classic beach towns and explore Portsmouth’s historic downtown.

Photo courtesy of Breathe New Hampshire

Breath New Hampshire’s Seacoast Bike Tour

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ollow the scenic roads of Merrimack Valley or run and bike on any of the designated routes along city streets in Concord, Nashua and Manchester. And don’t miss the rail trail from Derry to Windham.

Rolling hills clad with ubiquitous stone walls and small villages bedecked with white clapboard homes encompass the Monadnock Region. Race in towns such as Keene, Hillsboro and Jaffrey, home to the area’s namesake, Mount Monadnock.

Moderately hilly routes around Lake Winnipesaukee meander through lake-side villages, including Wolfeboro, the oldest summer resort in America.

Over 200 lakes and ponds dot the region.

Farmland and pristine lakes invite runners and cyclists to experience the Lake Sunapee Region, home to Dartmouth College in Hanover. The 46mile Northern Rail Trail extends from Lebanon to Franklin.

In the White Mountains, multiple notches mean steady climbing and long descents. The Kancamagus Highway provides the ultimate challenge.

Forested mountains, crystal clear rivers and wildlife sitings highlight the Great North Woods. Nature lovers find paradise along the routes from Lancaster to Randolph, Gorham, Errol and Dixfield Notch. q

53rd Mt. Washington Road Race

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Photo courtesy of Breathe New Hampshire

Breath New Hampshire’s Seacoast Bike Tour

America’s Greatest Retail Institution: The Independent Bicycle Dealer (IBD) An excerpt from James Moore, Moore’s Bicycle Shop & letter from Tim Farmer, S&W Sports

O

ftentimes, only the IBD owner can see the fulfilling role of selling and fixing bikes. The goal of this article is for you, the consumer, to realize the impact that you’re making when you purchase goods from your local bike shop. Each day, millions of car trips don’t occur because of the utilitarian nature of our products and services.

vices, a bicycle’s first mechanical failure would be its last, as its disappointed owner would have no choice but to send it to the curb.

•••

At S&W, we work closely with Central New Hampshire Bicycling Coalition and New Hampshire Bicycle & Walk Our store and most IBDs recycle tons of cardboard, met- Alliance to help make biking and walking safer in the al, and rubber annually. We actually fix things that break. greater Concord area.

There are few local merchants that still stock parts We have partnered with Goodwill Industries of New to fix items purchased and used 50+ years ago; we do!

England to start a recycling program for unwanted, If it weren’t for the existence of our bicycle repair ser- outdated, and broken bikes to help serve lower income 8

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residents and families get back on a bicycle, whether for recreation or transportation.

The Right Size Matters

If you have an old bicycle that is collecting dust, please consider donating it to S&W. I promise it will get brought back to usable condition and find a new home. In closing, I would like to thank all of our customers for their support over the years; I am grateful that you have considered S&W a worthy establishment at which to shop! q

“

Thank you, Tim Farmer, S&W Sports

find your fit, run your best.

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What’s the best shoe on the wall?” It’s a question customers frequently ask Joe King’s Shoe Shop in Concord, New Hampshire. The truth is, there’s no one answer that will work for every runner. That’s why local shoe stores take such care to fit runners into their best fitting shoe according to the customer’s activities.

If you are looking to buy the pair of shoes that will suit your needs and comfort level, then talk to the shoe store’s staff about your activity level (casual joggers and ultra-marathoners end up in different sneaks!). Make sure you are measured to get the right size, and tell them to take a look at your arches, and let them know about preexisting conditions.

After that, finding the best shoe takes trying different models that offer the right kind of support, finding the fit and brand that works the best for your feet structure, running philosophy, and your run. That’s why it is important for reputable shoe stores to take the time to fit their customers, and why it is important to be professionally fitted for running shoes. Instead of ordering online, and hoping it will fit, or work for your run, head to your local running specialty store, and get your best fit, for your best run. q

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Photo courtesy of Runner’s Alley

Runner’s Alley Redhook 5k 10

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Runner’s Alley Supporting your Every Step www.runnersalley.com

Located in downtown Portsmouth, Manchester, and now Concord, NH, Runner’s Alley is as passionate about the community as our running. Recently voted one of the top 50 running stores in the country, our open and knowledgeable staff is here to make sure you are in position to get the most out of your healthy lifestyle. We have the knowledge and gear to keep you moving whether training for a marathon, 5K, or brisk morning walk. We serve as a hub for the local running community with clinics, training groups, and free bi-weekly group runs. Runner’s Alley: 17 years and still running strong! q

NEW HAMPSHIRE : running Breathe NH’s 29th Annual Seacoast Bike Tour ™

May 17th-18th: Portsmouth, NH to Ogunquit, ME Cycle one day or two to raise funds and awareness for lung health programs in NH. Whether you are a casual or experienced cyclist, there is a scenic coastal route for you! www.breathenh.org/bike

Runner’s Alley Redhook 5k

May 25th: 5K at 11:00AM, Kid’s Fun Run at 10:15AM. Redhook Brewery on Pease Tradeport, Portsmouth, NH. Email contact: jeanine@runnersalley.com FMI: www.runnersalley.com/redhook.html

The Seacoast Half Marathon

November 9th: November 9th The Seacoast Half Marathon. “Caring for the coast one step at a time” For info and registration visit: seacoasthalfmarathon. com or email: shmracedirector@gmail.com

NEW HAMPSHIRE : triathlon Northeast Delta Dental Merrimack River Trail Triathlon July 20th: 10:00AM start at 6 Loudon Rd. Concord.

4K off road bike, 3K run, 3K paddle. Kayaks, S.U.P.s and canoes welcome. Fun for all ages! Individual $20, Team / Ages 15-19 $10. FMI Tom Walton twalton@ nedelta.com.

VERMONT : biking Harpoon Point to Point

August 9th: presented by National Life Group.

Fight Hunger in Vermont! Choose from 25, 50 & 100 mile bike rides that all start and finish at Harpoon in Windsor VT! Proceed benefit the Vermont Foodbank. Post ride party at the Harpoon Brewery with hot showers, delicious BBQ, live music and fresh beer, straight from the source! Register at: www.harpoonpointtopoint.com

SUPPORTING

YOUR EVERY STEP

EVERY STEP

Athletes Made Here...

Fun Sold Here!

Bikes . Apparel Service & More

PORTSMOUTH CONCORD MANCHESTER

WWW.RUNNERSALLEY.COM RaceME.us

Canal Street Laconia, NH MCCYCLEANDSPORT.com 603-528-1133 11

southernME

Photo: Craig Smith, CCSO Captain

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here’s something in the cool ocean breeze that will spur you on in a race. Listen to the surf crashing against the rocks. Fill the inner most recesses of your lungs with the salty air. Run or bike inland, where back roads, ponds, lakes and farm scenes abound. Race on - over gentle, rolling hills, through picturesque villages and past breathtaking views.

Gorham Fugitve 5k 12

A number of events are scheduled, all with their own unique courses and excitement. Just to name a few: A run along the coast in early May for the Kittery Fire Association 5K Run & Walk will help provide the volunteer fire department with dress uniforms, family support, and fire and safety education. Another coastal event is the American Diabetes Tour de Cure in Kennebunk. Traveling inland, the Village Motors Strawberry Run and Fun Walk will take you through the streets of Berwick and put you in the mood for the all day Strawberry Festival. q RaceME.us

How Sports Massage Helps Your Training

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16th Edition Road Race, Kennebunk Photo: Charlie LeMay for Kennebunk Free Library

assage Therapy, more importantly Sports Massage, is a session designed for you and only you, targeted to your body and the event or events that you will be participating. Whether you run a 5K, a triathlon, or a series of events over the season, it should be considered an important part of your training. The benefits of Sports Massage are many; so many they would fill this entire magazine! Goals for massages are improved flexibility, reduced fatigue, improved endurance, injury prevention, and preparing the body and mind for optimal performance. Any of these are marvelous reasons to get massage.

Anything that keeps you competitive and allows you to stay on your training schedule is reason enough to recommend Sports Massage. Your muscles and body need time to recover; massage can help to reduce recovery time. This type of massage is not about pampering. As therapists, we are working together as an integral part of your training. We have the hands on time. We see tension patterns.

We see your gait and posture. We are working with you correct or reduce issues, allowing you to work at your peak potential. Additionally, we assist your body in the recovery from long training days and the event itself.

During your training there are different types of massage that your therapist will employ to either rehabilitate an injury or assist you while you are putting in the maximum level of work to be competitive.

It’s always a good idea to get a massage up to five days prior to the event itself, even the day of the event. Also important is the post-event massage to get your body back to a resting state and to flush your body and reduce soreness.

Don’t be afraid to get in line at the finish. It can make your ride home and the week back at the office bearable, until you can get to your favorite therapist of course!

Heather Piper is the primary Muscular Therapist at River Bend Therapeutic Massage in Kennebunk Maine. She works with athletes of all types including weekend warriors and elite athletes. Being a former athlete and a skilled therapist she has a unique perspective about how the body works and has worked with bicyclists and runners. Her skills are focused on assisting athletes of all types recover faster, improve final results, and train better. If you are looking for a best time, faster recovery from an injury, consider receiving massage therapy as part of your routine. q

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MICHAEL PHELPS SKILL CENTER OFFERS: State-of-the-art equipment featuring immediate video feedback in the dynamic water of Michael Phelps Signature Spas from Master Spas.

Expert coaching and instruction developed in collaboration with Michael Phelps Swim School, Coach Bob Bowman and the North Baltimore Aquatic Club.

Completely controlled environment, from water temperature, to air temperature, to the propulsion speeds of the water.

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TRIATHLETES: Improve your swim times with expert advice COMPETITIVE SWIMMERS: Get faster through technical stroke work FITNESS SWIMMERS: Workout year-round in dynamic water

DON’T FORGET TO CHECK OUT OUR SWIM SCHOOL AS WELL VISIT US ONLINE TO LEARN MORE WWW.MICHAELPHELPSSKILLCENTER.COM | 207.494.8200 LOCATED AT THE 14

15 Lund Road Saco, Maine RaceME.us

Deep Dark Water overcoming race day anxiety

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y chest is pounding, my body is throbbing as my legs go numb. Still, little jolts of lightning radiate through my feet as I attempt to maintain a kick. I roll to my back with one thought in mind…raise my hand. I know that raising my hand will signal a kayaker to come to my rescue. But, my arm refuses to move…others are kicking and splashing all around me, I am still on my back feeling helpless and defeated when a single words flashes across the sky…BREATHE.” continued

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SOUTHERN MAINE : running

6th Annual 5-K Fugitive Run April 26th: Gorham, ME. Saturday 10:00 AM. Certified course. Cash prize to overall male/female.

“Capture the Fugitive” prize for those who finish before Fugitive. Kids fun run 9:30AM. T-shirts to first 100 pre-registered. Discounts for 2+ runners.

Register at http://www.running4free.com/RaceDetails. aspx?raceid=172 . FMI call Lt. Foss@ 207-774-1444 x2112.

8th Annual Kittery Fire Association 5K Run & Walk May 18th: Sunday 9:00 AM start, Kids Run at 10 AM. Running and walking along the waterfront in beautiful Coastal Kittery. Awards, raffles, food, and fun for the whole family. All proceeds to benefit the Kittery Fire Association. For more information and to register: www.kittery5k.com

1791 Trail Run 5k at Berwick Academy May 31st: Berwick Academy Athletic Center, 31 Academy Street, South Berwick. Saturday 9:00 AM start. Raced on our challenging, certified cross-country course located on the Berwick Academy campus. All race proceeds benefit the Berwick Academy Athletics Boosters. The first 50 registrants receive a race t-shirt.

Register today at: https://www.runreg.com/Net/1791trail-run-5k-at-berwick-academy-south-berwick-me .

7th Annual Kennebunk Beach Classic June 1st: 5K Run & 5K Fun Walk. Sunday 9:30.

Certified, Fast, Scenic, Oceanside course. Cash prizes top 3 overall/male female for run. Free t-shirts to the first 200 pre-registered by May 1. Discounted rates for Juniors (12 and under) and Seniors (65+). Register at www.kennebunkbeachclassic.com. FMI call Judi@ 207-967-8514.

Village Motors Strawberry Run June 28th: Certified 5 mile run and 2.5 Fun Walk the morning of Strawberry Festival. Race located at South Berwick Marshwood Great Works School on Academy Street, 8:00 am race and GSRS timer. Fun raffles and awards. Benefits the South Berwick Recreation Summer Day Camp. Sign up on line at www. southberwickmaine.org or call 384-3306.

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As I attempt to take a breath thru the fiery man made storm my eyes water and my lungs burn coughing as I exhale. My second breath manages to send a calming vibe throughout my body without issue, as I exhale slowly the throbbing dissipates and my kick continues without hesitation now that they have acclimated to the chilling 61 degrees of the ocean.

“Race day anxiety is real, and many people train to avoid similar experiences. Think about the strategies you use when you are swimming, what is working for you and what isn’t.”

At the Michael Phelps Skill Center in Saco, the offerings are vast and include a clinic designed to specifically address safety concerns regarding open-water anxiety. The Swim Safe Certified Clinic was created by our coaches in collaboration with Will Thomas, owner of Tri-Maine Productions, to help the novice and intermediate swimmers through an anxiety ridden experience or an in-water emergency by providing information that may be lifesaving for you or someone you are swimming with.

Recognizing that most swimmers experience anxiety at some point during an open water swim is important. Taking a clinic such as the one offered at Michael Phelps Skill Center i.e. Swim Safe Certified Clinic can prove useful in overcoming anxiety by offering up strategies that can be used to calm yourself so that you are able to make better decisions if the need arises. Education is important, and we will take you through multiple scenarios and provide you with tips and strategies to help keep you safer during your swim.

Most recently Michael Phelps Skill Center was well represented at the Lobsterman Triathlon in October, in which an on-sight clinic was held the evening before the event. 900 people had registered for the event and Jessi Ahart of the Michael Phelps Skill Center was there to review the course with participants and talked about how to prepare for the race. The pre-race clinics provide valuable information and insight to the swim course.

Michael Phelps Skill Center in Saco is a great resource for swimmers of all abilities and ages.You will find a number of offerings including private coaching, clinics, and classes that are designed to develop and improve stroke technique, and endurance. You can reach them through their website www.michaelphelpsskillcenter.com or by calling 207-494-8200.

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Tips for overcoming race day anxiety: • Set a goal, train for the race months in advance not the night before. Take the opportunities offered by the race director to swim the course prior to the event, typically this is offered the day before your scheduled event.

• Review road maps and instructions sent to you in regards to your event, this will help ease the “unknown”.

• Don’t become intimidated by the participant next to you but remember to focus on getting yourself prepared.

• Get in the water prior to the swim; getting your body acclimated to the temperature may help reduce anxiety during the initial start of the race. If you feel your heart racing and you are having difficulty breathing, take a deep breath and blow it out slowly.

• If you are in need of assistance during the race, turn on your back and float while raising your hand high. One of the events safety team members should be in route to assist you.

• Last but not least, relax and enjoy. You have trained hard to participate in this event, remember to keep your goals in perspective.

Equipment: Wetsuits do more than protect your body from the frigid temperature of an open water swim. They provide a fair amount of buoyancy. If a wet suit is recommended for an event; buy, borrow or rent one. This could mean the difference between finishing and not finishing the event.

Goggles: Goggles are an important purchase. They need to fit you properly, stay on your head but not be too tight. If you are planning to swim outdoors a goggle with UV protection, a dark lens and anti-fog goggles are a great choice.

Swim caps: If you are swimming in a sanctioned event, you will be given a color coded cap to wear during your heat. If you are worried about getting too cold because of the temperature of the water you can purchase a silicone cap to wear under the sanctioned cap. q

SOUTHERN MAINE : running

SOUTHERN MAINE : running 17th Edition Road Race, Kennebunk

July 11th: Friday 6:00 PM start. Certified race route through beautiful downtown Kennebunk.

Preregister online for discounted rates. All proceeds benefit Kennebunk Free Library. T-shirt and fabulous goodie bag to first 250 registrants. Free dinner for all registered participants. Awards. Live music. Great raffles. Beer & wine garden. FMI: 207-985-2173 or www.kennebunklibrary.org.

9/11 Memorial 5K Run~Walk and Kids’ Fun Run in Gorham

September 14th: Kids’ Run 8:30am, 5K 9:15am.

Professionally timed and managed. Flat, familyfriendly, certified course. Discounts for online registration, families and students. Proceeds benefit the Stephen G. Ward Memorial Scholarship Fund awarded to local students. www.911memorial5k.com to register & for information. NEVER FORGET 9/11/01.

Team Kyle 5k Run/Walk

October 18: Join us in honoring the legacy of Kyle St. Clair by supporting The Team Kyle Foundation’s continued efforts to pay it forward. Run or walk through a scenic stress-free 5K course in Scarborough, ME. All proceeds will go directly to The Team Kyle Foundation. To register please visit https://runsignup. com/Race/ME/Scarborough/TeamKyle5KRunWalk.

SOUTHERN MAINE : biking American Diabetes Association’s Kennebunks Tour de Cure

June 8th: A one-day cycling event along the beautiful coastline of Southern Maine. The Tour de Cure is a ride, not a race, with route lengths options for cyclists of all ages and levels – 5K, 25K, 50K, 100K, and 100 Mi. For more information or to register visit: www.diabetes.org/kennebunkstourdecure

BikeMS Great Maine Getaway August 9 & 10: 7:30AM start from University of New England Biddeford. Cyclists experience the best of Maine with scenic coastline ride and lobster bake Sunday. Exceptional destination weekend supporting an important cause, the Great Maine Getaway is the perfect event for individuals, teams and families! Visit www.bikemsmaine.org or call 1-800-344-4867.

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portlandME

Photos: Corey Templeton

Trails to Ales 10k

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ace along the city streets with views of the skyline.

In the surrounding towns, experience rolling green hills and meadows, farms, open fields and forests. Enjoy bucolic trails that pass working farms with split-rail fences.

Providing cityscape views and rolling hills is the half marathon portion of the Shipyard Old Port Half Marathon and 5K in July. Think beer garden at the end.

The combination of two races, the Not Dead Yet Bike Ride and Combat Cancer Run & Walk are the highlight of the Fight Back Festival at Pineland Farms during fall 18

foliage season. This bike, cross-country run and walk event supports the Cancer Community Center in South Portland and culminates with a BBQ and lobster bake.

And after the race, visit the Old Port, which oozes with charm and vitality. Portland is a city with a smalltown feel. It’s rich in history, culture, art, live music, museums, shops, restaurants, pubs and microbreweries.

The surrounding towns also have many special places worth a visit. q

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This Active Life Rx The Art of Recovery

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ecovery - that moment after a long, grueling run when you realize you just might be sore tomorrow in all the wrong places. We dread taking the time, but we know if we don’t, sore/pulled muscles will lead to potential injuries that keep you on the sidelines. Beyond stretching, try a few of these tips: Roll It Out: It’s a love-hate relationship, but those foam rollers sure do work. Spend some time with them – they not only lengthen your muscles, but give them an intense massage which increases blood flow and flexibility to limit soreness and tightness. Can anyone say IT Band?

Tape It Up: Kinesiology tape helps improve circulation by increasing the flow of body fluids to your muscles and provides some stability to the muscle while keeping you flexible. Once applied, it will endure 3-5 days of activity (including sweat and water). It is especially useful for shin splints, IT Bands, plantar fasciitis and knee issues.

Knock Your Socks On: Athletic compression socks help with performance and recovery, giving you the benefits of medical compression while still appeasing the fashion police. These socks are designed to reduce muscle soreness and fatigue, by increasing blood flow and decreasing lactic acid buildup.

Give The Cold Shoulder: Ice! That pesky three letter word! We all know 20 minutes seems like a lifetime, but try using body-contouring ice packs made for specific body parts, as they allow for mobility and optimal penetration to the troubled area.

Ask: There are many products out there to help aid in recovery. Talk to the experts about your training regimen and what ails you and let them create a product and practice approach for you to keep you healthy and in the driver’s seat of “This Active Life.” q Photo: Mike Leonard

PRevent Foam Rollers Stability Balls, Pads & Discs Resistance Bands & Tubing Strength & Balance Products Products To Tone & Firm

PeRfoRm Athletic Compression Apparel Run Socks & Shorts, Bike Socks & Shorts, Sleeves & More!

Knee Braces, Sleeves, Straps & Wraps Ankle Braces & Supports Achilles Supports Orthotics & Inserts

RecoveR Kinesiology Tape Compression Therapy Products Hot & Cold Packs: Body-Part-Specific Massage Bars, Neck Massagers & Massage Chairs LaserTouchOne – Pain-Relief Device

25% off

All Sports Health Products 275 Marginal Way • Portland, ME 1113 Stillwater Avenue • Bangor, ME www.thisactivelife.com Limit one per customer. May not be combined with other offers. Some restrictions apply. See store for details.

www.blackbearmedical.com

2013 Diaper Derby RaceME.us

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Aspire, Perspire and Restore PORTLAND: running Falmouth Family 5 Mile Run and Walk April 26th: 9:00 am. Join us for a family-friendly 5 mile run and walk along Foreside Road in Falmouth to support Habitat for Humanity of Greater Portland!

Pre-registration is $25 for individuals, race day registration is $30. Family registration is $75 (4 or more runners). Includes computerized timing and online race results. Walkers, please donate whatever you wish. Pre-race refreshments will be available. For registration information visit www.habitatportlandme. org, click Events.

It’s 5 O’Clock Somewhere 5K May 3rd: 5:00 pm. Celebrate Cinco de Mayo with a sunset run/walk through Freeport followed by an after party and award ceremony at Gritty’s. Registration includes one beverage in a commemorative pint glass for the first 300 registered. A t-shirt is guaranteed if registered by April 25th. Registration is $25, proceeds benefit Habitat for Humanity of Greater Portland’s Women Build project in Freeport. Prizes will be awarded to the top three male and female finishers as well as top three in each age category. For registration information visit www.habitatportlandme.org, click Events.

with Oakhurst Chocolate Lowfat Milk - the ultimate post-workout beverage

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ntense exercise requires serious recovery. That’s why athletes—from the most elite to the everyday—turn to chocolate milk as part of their recovery routine.

And science supports what elite athletes have known for years: Chocolate Lowfat Milk has what it takes to help you recover. So after you’ve worked up a serious sweat, leave carb-heavy ‘sports drinks’ behind and replenish and restore with Oakhurst chocolate milk. Drink lowfat chocolate milk within about 15-45 minutes after a workout or between multiple exercise events. 16 ounce serving offers the perfect mix of high quality proteins and carbohydrates to build and repair muscles, and water and electrolytes to replace what you lose through sweat, preventing dehydration. Oakhurst chocolate milk also boasts plenty of Calcium and Vitamin D to build and maintain strong bones and help prevent injury. And the sodium and sugar in chocolate milk help recovering athletes retain water and regain energy post-workout!

At Oakhurst, we support active healthy lifestyles – and so when you and your kids are finished exercising, remember to reach for Oakhurst Chocolate Lowfat Milk – a delicious way to replenish and restore. After you’ve given your all, get it back – with Oakhurst Chocolate Lowfat Milk! q

The TD Beach to Beacon 10K August 2nd: The TD Beach to Beacon 10K will take place along the shores of Cape Elizabeth. Founded by Olympic gold medalist Joan Benoit Samuelson, 2014 marks the 17th running of Maine’s largest road race, featuring top world-class runners and a field of 6,000.

This year the race beneficiary is Rippleffect, which will receive a direct donation from the TD Charitable Foundation, the charitable giving arm of title sponsor TD Bank, N.A. For more information, visit www. beach2beacon.org or follow the race on Facebook at www.facebook.com/tdbankbeachtobeacon10k.

3rd Annual Standish Recreation Running for a Reason 5K Road Race August 16th: 9:00 AM start. Race route allows for occasional breezes from Sebago Lake along with some great views. This year’s “reason” – Standish/Gorham ATV Club. For more information contact Standish Recreation at 642-2875. Register on-line at www. running4free.com.

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Give your all, then g et it Back .

Oakhurst chocolate milk is the ultimate post-workout beverage.

After you’ve worked up a sweat in practice, during the heat of competition, or in a workout, don’t reach for some carbohydrate-based sports drink.

Reach for Oakhurst chocolate milk, and restore.

• Give your all, then get it back with 16 oz. of Oakhurst chocolate milk, 15-45 minutes after exercise • Perfect mix of high-quality proteins and carbohydrates to build and repair muscles • Water and electrolytes to replace what you lose through sweat • Calcium and Vitamin D to build and maintain strong bones • Nine essential nutrients to keep you running

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aspire. perspire.

R esto e Tell us how you aspire, perspire and restore on Facebook

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We’re a running club that likes to have fun!

Founded in 1979, the nonprofit Maine Track Club is Maine’s largest and most active running club. The Maine Track Club is based in Portland and has 800+ members throughout the state. Our club organizes several annual races, group runs,weekly coached runs in Portland and Lewiston/Auburn, and club social events.

Our members include runners of all ages and abilities from recreational joggers to competitive racers. We’re support of all our members’ running goals and welcome all paces.

Don’t be fooled by our club’s “old school” name–we’re much more than track. We run on roads, trails, tracks, and any other surface we can find. Our common bond is the joy of being outside and living a healthy, active lifestyle!

MTC members are also members of RRCA and receive several RRCA membership benefits and services, including the RRCA email newsletter. To learn more about becoming a Maine Track Club member, go to mainetrackclub.com and click on “Club Info” tab and then the “Membership tab” or email us: mainetrackclub@gmail. com. Run with a Friend!

Joint replacements keeping younger athletes on course

By Adam Rana, MD

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eing active shouldn’t cause you pain. Whether you’ve got years on the road as a professional athlete, or you’re an amateur competitor that enjoys the challenge of a local race, the pounding can take a toll on your joints. More and more Mainers, particularly Baby Boomers, are suffering from joint pain caused by their participation in sports and the desire to stay fit.

Keeping your joints healthy is important and should be your first line of defense.

• If you’re a runner, your sneakers should be in good condition and fit properly •Remember to stretch after a brief warm-up, and again after your run

• Exercise within your limits •Consult with your care provider beforebegining any program see ‘Replacement’ on page 25

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A

t Fleet Feet Maine Running we have a variety of training programs catered to your current fitness level. Your experience level does not matter - whether you are not currently active or are a seasoned runner we have a training program that will help you meet your goals, needs and be at your ability level. Our friendly and approachable coaches and mentors are there to support you and cheer you on as you reach your goals!

Our training programs are so much more than just working out. You will be part of a running/walking community where our experienced coaches will be there working out with you and cheering you on. Our training programs are very social and many participants form great friendships through their fitness journey. The atmosphere you will experience in your training program is motivational and will help keep you engaged and meet your goals. The transformations we see from training program participants are just phenomenal.You’ll witness amazing changes in your confidence, a passion for fitness developing, and reduced health issues.

: s ip T g in n n u R r e n Begin ths, kers. After about 18 mon ea sn of ir pa w ne a et G • ties. their cushioning proper sneakers start to lose ich can cause blisters. wh s, ck so n tto co e th h • Ditc wick synthetic materials to th wi ck so a se oo Ch sweat from your feet. en Running is more fun wh o. tw or d en fri a t ui cr • Re e it with! you have others to shar ining group or follow a tra a in Jo e. tim ur yo • Take ss gradually increase fitne to an pl g in nn ru er nn begi of injury. and decrease the risk • Have fun! :)

RaceME.us get your race on RaceME.us

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PORTLAND: running Walk to Defeat ALS September 6th: Portland, Maine at Payson Park Check In at 9:00AM / Walk Begins at 10:30AM. Online Registration at: www.alsa.org or call 1-888-Walk-ALS

Freeport Half Marathon & 5K September 7th: 9:00 AM start at Freeport USA. 500 runners. Includes chip timing, technical shirts, finisher medals, pint glass awards, professional announcer, post race festivities. 20% of entries fees to Freeport Communtiy Services and Freeport Pownal Durham Educational Foundation. Half Marathon $55, 5K $25. http://www.freeporthalfmarathon.com

9/11 Memorial 5K Run~Walk and Kids’ Fun Run September 14th: Gorham. Kids’ Run 8:30am, 5K 9:15am. Professionally timed and managed. Flat, family-friendly, certified course. Discounts for online registration, families and students. Proceeds benefit the Stephen G. Ward Memorial Scholarship Fund awarded to local students. www.911memorial5k.com to register & for information. NEVER FORGET 9/11/01.

Shin Splints

By Zev Myerowitz Jr. D.C., DABCA, M.S., L.Ac

R

unners of all varieties can suffer from “shin splints” or tibial tendonitis at any point in their training. It most commonly occurs with a rapid increase in volume or intensity, but can also affect those who are starting to run for the very first time. Shin splints can occur simultaneously with arch pain or plantar fasciitis. While anyone can suffer from shin splints, those with “flat feet”, a loss or collapse of the longitudinal arch are more likely.

Symptoms include sharp pain at the middle of the leg that is worse during activity and can ache for hours afterward. The condition is usually self-limiting, however runners with a fairly high pain tolerance can push to the point of causing stress fractures before finally seek-

Susan G. Komen Race for the Cure 5K and 1K fun run/walk September 14th: Payson Park in Portland Certified course/B-tag timing. Funding breast cancer education, screening, treatment in Maine as well as research to find the cures. Adults $25, Teens $15, Children $10.

Komenmaine.org

Portland Trails: Race/Walk

Trail

to

Ale

10K

September 21st: 9:00 am Start: In its 15th year, this is THE quintessential “Fall in Portland” 10K Race/ Walk with a beautiful coastal off-road course and a post-race party that includes free beer, pizza and a DJ. Proceeds benefit urban greenspaces and trails. www. trails.org

Save Your Breath 5K Fun Run-Walk November 8th: Event day registration will take place at Southern Maine Community College, 2 Fort Road, South Portland Maine at 8:00am. All proceeds benefit Free ME from Lung Cancer. For more information contact Deb Violette at 207-215-9035 or visit our website at www.freemefromlungcancer.org to register online.

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ing help. Tibialis Anterior and Tibialis Posterior are the primary culprits with shin splints. While the cause can be varied, they usually become excessively tight and can even form intramuscular scarring that adds to the severity and or chronicity of the condition. Rest is palliative, however it can easily become recurrent: You rest, only to have it happen again and again! Shin splints can easily turn away new runners or even ruin an entire season before they are properly addressed.

Home care includes rest, ice, compression, orthotics, and non steroidal anti-inflammatory medication. If your shin splints are not healing or you have a race and need a rapid solution, you may benefit from seeing a sports oriented chiropractic physician or physical therapist.

Treatment is very straightforward when performed by a knowledgeable provider. Most patients can fully recover in 6 to 12 visits.

Cape Chiropractic works with a wide variety of athletes ranging from novice runners to Olympians and have extremely high success rates. Don’t let a pain in the leg keep you down! Dr Zev Meyerowitz practices at Cape chiropractic and Acupuncture in Cape Elizabeth, Maine with his wife Amber. He is an accomplished triathlete and will be racing as a professional in 2014. q

PORTLAND: running 33rd Annual Thanksgiving Day 4-Miler & Kids K November 27th: Adults $20 and Kids $3 This year’s food drive will benefit Project Feed, an area emergency food pantry. All donors will receive a T-Day Race Souvenir. Online Registration and race information at: http://portlandthanksgiving4miler. eventbrite.com

Polar Bear Dip & Dash December 31st: 5k from Portland’s Back Cove parking lot at 11:00 AM and ending at East End Beach for dip at noon. Benefits Natural Resources Council of Maine’s work curbing climate change. 5k, polar dip, or both is $30 before November 15th, regular $35. http:// nrcm.kintera.org/dipdash.

Freeport Half Marathon & 5K September 7, 2014 9:00 AM Freeport USA - Freeport, ME http://www.freeporthalfmarathon.com

‘Replacement’ from Page 20 Years of sports can damage your joints, no matter how well you’ve cared for them. We’re seeing more patients in their 40s and 50s with arthritis. Osteoarthritis occurs when the healthy cartilage in joints wears down. Bones underneath the cartilage rub against each other, causing inflammation and pain. Eventually, the bones and joint can become deformed, causing more pain.

Pain caused by osteoarthritis in knees, hips, and shoulders, for example, can keep any athlete from participating in the sport they love. There are many non-surgical options for managing osteoarthritis, but eventually replacing the joint may be the only option. There is good news — thanks to medical advances, patients once considered too young for joint replacement are now active and pain-free following successful treatment.

Joint replacements have advanced dramatically in recent years. No longer reserved for the elderly, advances in techniques and materials now make it possible for younger people to treat their condition, avoiding years of debilitating pain and making it possible to stay active much longer in life.

see ‘Replacement’ on page 30 RaceME.us

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centralME

Photo courtesy of Champion the Cure Challenge

Central Maine Cycling I f you’re looking for an active cycling community, than the Lewiston Auburn area is a great place to be.

The Maine Cycling Club is headquartered there and boasts a 150 rider membership. They offer group training rides for all abilities. They even have a true beginner ride that is only 5 miles long! Check out their website at www. mainecyclingclub.com for all the details.

your way to Turner for the Androscoggin Riverland Trails system. Bradbury Mountain State Park is another great resource in Pownal.

If you are here in October, make sure to check out the Dempsey Challenge! Join Patrick Dempsey in a great charity event that takes you across the Central Maine area in the peak of foliage season. Get more info at www.

You won’t have to go far to find nice quiet back roads with dempseychallenge.org a variety of terrain. You can head west towards Minot and If you are an avid cyclist, then you should include the Buckfield for some challenging hills or head east towards Lewiston- Auburn area in your places to visit! the coast for some great coastal views. If mountain biking is your thing, then head to Mt. Apatite in Auburn, or find 26

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Cramping

When your muscles get ahold of you

I

t has happened to most all endurance athletes at some point. You’re running, biking, or swimming along and you feel a mild pull or tension start to increase.

You think to yourself “this might not be good”, but keep pushing. The next warning sign you get is a full blown cramp. The type that is agonizing and relentless. The type that makes grown men hit high C octaves. It can ruin a race. But not you. Not this season.

See ‘Cramping’, page 28

CENTRAL MAINE: running Color Bangor

April 26th: The Bangor Waterfront turns a whole new hue when Color Bangor takes over! Run, walk, or jog the 5K route, enjoying “color stations” along the way. Registration $50 per person. Family & group discounts available. ALL proceeds benefit the American Folk Festival. Call 992-2630 or register online www.americanfolkfestival.com

Not Your Ordinary 5k

May 18th: 5k from Augusta’s Capitol Park at 9:00 AM. Teams complete nature-themed challenges along the route in the categories of art, construction, athletic, or problem-solving. Benefits Natural Resources Council of Maine’s work protecting the nature of Maine. 5k is $25, includes organic t-shirt. http://nrcm.kintera.org/ notyourordinary5k

2014 YMCA Fit Fest

June 8th: 8:30 AM start at Festival Plaza, 132 Main St. Auburn, ME; USATF certified, Flat and fast! First race in the Greater L-A Triple Crown 5K Series! Race benefits Auburn-Lewiston YMCA. Go to triplecrown5k.com for more information and to register. Race Director is Marcie Hird, 795-4095, mhird@alymca.org Fairfeld Days Family 5k Race June 14th: Starts at 7:30 at the Fairfield Community Center, 61 Water Street. All race proceeds benefit The Beat Feet Kids Triathlon Organization. $10 per runner, Kids 12 and under are FREE. Registration on website: www.platesforlife.com More info: Contact@ platesforlife.com or www.kidstri.com.

Bangor’s FIRST Color Fun Run April 26, 2014 www.americanfolkfes�val.com

color@americanfolkfes�val.com

5th Annual

to benefit

Camp Sunshine

Sunday, June 29, 2014

For more information & Online Registration, visit...

RaceME.us

or call for more info...

June 22nd: Augusta, Maine. Chip timing - pad start and pad finish. Technical T-shirts Flat and fast course.

400 runners. Proceeds to benefit the Kennebec River Rail Trail. http://www.krrt.org/

5th Annual PFBF 1/2 Marathon & 5K Run/Walk (kids fun run)

1/2 Marathon 5K Run-or-Walk

PFBF.com

Sixth Annual Rail Trail Half Marathon, 5K and Half Marathon Relay

873.1603

June 29th: 8:00 am, to benefit Camp Sunshine. The race will begin and end at the office of PFBF CPAs at 46 FirstPark Drive, Oakland. Race is chip timed.

Awards and prizes will be given in various categories!

What’s a race without an after party? There will be a post-race party held on the lawn at PFBF CPAs, providing plenty of healthy snacks and pizza, along with complimentary beverages. Free dry-fit t-shirts to first 100 registrants. Team rates available. To register, go to www.pfbf.com.

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‘Cramping’, from page 27

CENTRAL MAINE: running 2014 Emily’s Run July 20th: 8:30 AM start at Edward Little High School, 77 Harris St. Auburn, ME; USATF certified, Moderately hilly and challenging! Second race in the Triple Crown Series. Race benefits the Fletcher Foundation. Go to triplecrown5k.com for more information and to register. Race Director is Ben Fletcher, ben.a.fletcher@gmail.com

EMMC Champion the Cure Challenge August 16 and 17th: EMMC Cancer Care, located at the Lafayette Family Cancer Center 33 Whiting Hill Road, Brewer, Maine. 1K, 5k or 10k Walk/Run, professional announcer, pre-event and post-event celebration. Benefiting local cancer research Adults $25, Youth $15, Family $50 www.ctcchallenge.org

Walk to Defeat ALS August 23rd: Bangor, Maine at Hayford Park Check In at 8:00AM / Walk Begins at 10:00AM. Online Registration at: www.alsa.org or call 1-888-Walk-ALS

2014 L-A Bridge Run August 24th: 8:30 AM start at Rollodrome, 12 Riverside Dr. Auburn, ME; USATF certified, Moderately flat over many bridges! Final race in the Triple Crown Series. Race benefits the Bridge Run Foundation. Go to triplecrown5k.com for more information and to register. Race Director is Heidi McCarthy, mccarthyh13@yahoo.com.

BRCA 5K Race for the Lakes August 30th: 8:00AM start at Camp Runoia in Belgrade. Includes Timed Road Race, Safe, Rolling course, Out and Back, Food and Great Prizes! To raise funds for protecting water quality and improving public enjoyment of the seven Belgrade Lakes. Fee $15.00 before 8/22/14 (Includes T-shirt) & $18.00 on Race Day (No T-shirt). FMI www.belgradelakes.org

To understand a cramp, you have to understand what is causing it. The most common thing I hear is “you need more potassium” or stretch it out. Although both may be true, it is only part of the story. The bigger story is found in the nerves that control the muscle, and the blood that supplies it.

Nerves: The brain says “hamstring flex” and your knee bends. The brains sends the message along a nerve to the muscle. This all works in sync to allow for voluntary muscular control. A cramp is when involuntary contracture of the muscle will not let go. Often times this is associated with pinched or irritated nerves. A bad communication between the brain and the muscle. Most commonly these are found at night.

Blood: We eat, and we go to the bathroom. Our cells do a similar thing. It is the blood that brings nutrients of potassium, sodium, chloride and calcium to the muscle and nerves, as well as, it is the blood that removes the waste. Take your hand and clench it tight. Open quickly. What color is it? WHITE. When a muscle is working hard over time, it doesn’t have access to oxygen and converts from aerobic (oxygen) respiration to anaerobic respiration (no oxygen). When this lactic acid builds-up and with a decrease in blood flow to remove it, causes the burn we have all felt many times.

Now you understand it is nerves and blood that can be the “problem”. Focusing on these 2 things here a list of important treatment and preventative tips to keep your

Triathlete Sports is the best source for triathlon gear in Maine. We offer FREE SHIPPING on all orders over $99 which will arrive to any New England location within one business day. If you prefer, you can browse and pick up orders in our Bangor store.

Visit us atwww.TriathleteSports.com.

3nd annual Lake Auburn Half Marathon September 14th: The 3rd annual Lake Auburn Half Marathon. Events include: Half Marathon/Relay, 5k Team, 5k Run/Walk, Kids Fun Run, Bike Tour, Team and Corporate Event. – Around Lake Auburn.

Proceeds will be used to support initiatives focused on ending hunger in our community. For more information/registration, go to www.lakeauburnhalf. com and find us on Facebook.

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TRIATHLON SUPERSTORE SAVE 10% - USE CODE: RACEME10 AT CHECKOUT WWW.TRIATHLETESPORTS.COM

RaceME.us

2014 on pace.

Prevention: The main prevention factor is to ensure proper training and listen to your body. Leave sufficient time to stretch regularly after training sessions.

Next, training nutrition should have foods high in electrolytes: Sodium: Table Salt, Sea Salt, Cheese, Pickles, Soy Sauce, cured meats (bacon) Potassium: Fish, Spinach, Sweet Potatoes, Baked Potatoes, Avocado, Beans, White Mushroom, and Bananas….

Bananas are quick and easy but are not the best choice for potassium building up to race day.

Calcium: Seafood, Spinach, Kale, Legumes (white See ‘Cramping’, page 30

Whether this is your 50th Triathlon, or your very first, the Bangor YMCA wants you to

FIghtBAcKFEstIvAL GIVE OUR TRI A TRY! SUNDAY, JULY 20, 2014 Visit www.BangorY.org/Triathlon to Register

FIghtBAcKFEstIvAL FIghtBAcKFEstIvAL

10, 25, & 60 Mile Rides 5K Trail Run & Walk 1 Mile Trail Walk Kids Activities Live Music BBQ & Lobster Bake

at Pineland Farms sePtember 27, 2014 at Pineland Farms sePtember 27, 2014

WALKRUNBIKE WALKRUNBIKE

CENTRAL MAINE: running Susan G. Komen Race for the Cure 5K and 1K fun run/walk September 21st: Waterfront in Bangor. Certified course/B-tag timing. Funding breast cancer education, screening, treatment in Maine as well as research to find the cures. Adults $25, Teens $15, Children $10.

Komenmaine.org

Fight Back Festival September 21st: A biking, running and walking event benefiting the Cancer Community Center.

Participants of all levels and ability are invited to join us at Pineland Farms in New Gloucester, ME for this family friendly day of encouragement and support.

Fight Back Festival includes the 10, 25 & 60 mile Not Dead Yet Bike Rides as well as a 5K Trail Race & Walk and a 1 Mile Stroll. New this year is a 1/3 Mile Kids Fun Run on the trails at Pineland Farms. All participants receive a complimentary BBQ with beer (ID is required) and a finisher mason jar mug. Family & friends are welcome to join us for this festival of live music, children’s activities and BBQ & lobster bake.

FightBackFestival.org.

CENTRAL MAINE: triathlon The 3rd Annual Bangor YMCA Tri for the Y Sprint Triathlon July 20th: For athletes of all levels. Along the shores of Brewer Lake in Orrington, triathletes will swim 750 meters, bike 12.4 miles through Orrington, and run 3.1 miles. Athletes may compete as individuals or part of a relay team. www.BangorY.org/Triathlon.

Pineland Farms ,New Gloucester, MAINE

sIGN up todAy

at Pineland Farms sePtember 27, 2014

WALKRUNBIKE

Th e p lac e to star t wh e n you d on’t k now wh er e to b egin. fINd out About us cancercommunitycenter.org RaceME.us

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‘Cramping’, from page 30

beans and black eyed peas), and many forms of fortified foods such as cereal, dairy products, tofu, and juices.

CENTRAL MAINE: biking 30th Anniversary Trek Across Maine June 13-15th: The American Lung Association will host the Trek on Father’s Day Weekend. The fundraising minimum is $500 ($400 for ages 7 – 17) for all cyclists. Volunteer opportunities are also available with no fundraising requirement. Visit TrekMaine30. org or call 207-624-0312 for more information.

EMMC Champion the Cure Challenge August 16 and 17th: Friday August 16 and Saturday 17 at EMMC Cancer Care, located at the Lafayette Family Cancer Center 33 Whiting Hill Road, Brewer, Maine. 25 mile, 50 mile or 100 mile Bicycle Ride, professional announcer, pre-event and post-event celebration. Benefiting local cancer research Adults $25, Youth $15, Family $50 www.ctcchallenge.org

Magnesium: Spinach, Nuts and Seeds, Brown Rice, Avocado, Dark Chocolate Chloride: Found in Sodium Chloride (table salt) At Home Remedies: Water and Electrolyte replacement is key. There are many ways to do that. Most Sports drinks have higher sugar and electrolyte levels to replace lost nutrients. There are tablets that you can drop in your water that dissolve. Gels and Chews also have higher levels of these electrolytes. Brine or pickle juice is a way to rapidly get sodium in.

Tonic water with Quinine: Quinine has assisted cramps for years. The FDA has questioned many products based on safety.

Epsom and Sea Salt Bath: Assists in replacing sodium and magnesium.

The Dempsey Challenge September 27 and 28th: The Dempsey Challenge presented by Amgen is scheduled for September 27 & 28 in Lewiston. The event features a 5K and 10K run/walk on Saturday, Sept. 27 and cycling rides of 10, 25, 50, 70 and 100-miles on Sept. 28th. The Challenge serves as the primary fundraiser for The Patrick Dempsey Center for Cancer Hope & Healing, which was founded by actor and Maine native Patrick Dempsey and provides free support and education to anyone impacted by cancer. In 2012, the Challenge attracted participants from 33 states and six countries and raised $1.2 million. For more information, visit www.dempseychallenge.org.

Vitamin E: Increases blood flow throughout the body.

Electrolyte replacement is especially necessary on activities over 1 hour. Taken before, during and after. Stretch consistently, and listen to your body. Happy Training.

CENTRAL MAINE: biking

‘Replacement’ from Page 25 Less invasive and muscle-sparing joint replacement techniques offer faster recovery and get you back into action sooner. Whether a person can return to their athletic best depends on the type of injury and surgery needed, but today’s joint replacements often allow people to again enjoy the sports they love. In addition to the technological advances, new procedures offer fewer complication, lower infection rates, and faster return to activities.

If you’re suffering from joint pain, consult with an orthopedist. This specialized surgeon and team will work to map the best course of treatment to help get you back in the race.

Maine business owners trust our tax professionals.

Listen to clients tell you directly why they choose us. www.austinpa.com/RaceME 30

Dr. Rana is an orthopedic surgeon at Maine Medical Partners - Orthopedics in Falmouth, Maine. He can be reached at 207-781-1551.

in RaceME.us

Photo courtesy of Carol Savage Photography. www.carolsavagephotography.com

westernME

Maine State Triathlon

The picturesque landscape of the Lakes and Mountains region of western Maine sets the stage for races. Here, the countryside begins to undulate as the rolling hills sweep down to lakes and ponds or up toward majestic mountain peaks.

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30th AnniversAry trek Across MAine June 13–15, 2014

Creating memories since 1985!

experience MAine froM the seAt of A bike.

1-800-499-LUNG · TrekMaine30.org 32

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Photo: Karsen Moran

Trek Across Maine

T

he Trek Across Maine is a three-day fundraising cycling event that travels across the state of Maine, touring through small towns and cities along the way. More than 2,500 cyclists raise money in the fight to improve lung health and prevent lung disease.

Participants are fully supported by volunteers, staff, and event sponsors throughout the weekend.

The American Lung Association is fighting lung disease with research, education and advocacy at the local, state and national level. The money raised by the Trek Across Maine is making a difference for you.

“The Trek is critical to the success of the ALA in Maine and it is very important to me to protect our air quality and the future of our youth in terms of lung disease. – Deb, 18 year trekker 2014 will mark our 30th anniversary ride. The Trek began in 1985 with 150 cyclists self-supporting their way RaceME.us

across the state. Three decades later, we have grown to nearly 2,500 cyclists riding their way from the mountains in Newry to the sea in coastal Belfast. Overnight accommodations, medical support, SAG vehicles, meals, beverages, entertainment, volunteer encouragement, and incentives are just a few of the things that are now in place to support these riders.

“I had such a good experience on my first Trek that I knew I had to do it again. To be part of something so big and for such a great cause was really empowering. I also enjoyed the challenge of riding such a long distance over three days. It made me feel really good to achieve the ride every day. The volunteers make you feel really good about yourself, but most of all its just a really good time!” q – Rebekah, 2 year trekker

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Photo courtesy of Carol Savage Photography. www.carolsavagephotography.com

WESTERN MAINE: running Stephens Memorial Hospital Run for Wellness 5K & Kids Fun Run June 1st: Stephens Memorial Hospital in Norway.

8:15 AM Fun Run start and 9:00 AM 5K start. Sign up

by May 1st to get a SMH shirt. Come run or walk with us! 5K registration: $15, Fun Run (14 and younger): Free. www.wmhcc.org.

38th Annual Bridgton 4 on the Fourth

July 4th: Friday, 8:00 AM start. 2100 runners. Four mile race via USATF-certified, scenic, backroads course. 500 free tech t-shirts, start mats, disposable chips, water stations & clocks at mile markers. Awards to top five male & female finishers; medals to top three male & female age group finishers. Register online at www.fouronthefourth.com.

Harrison Recreation Department’s 12th Annual 5K Run By The Lake

July 9th: 7:00 PM rain or shine. Enjoy a beautiful evening run in our friendly village beside Long Lake.

Ribbons and prizes to winners in seven age divisions, our famous Whoopie pies at the finish line, and a raffle for everyone!! FMI visit us at www.harrisonmaine.org and click on recreation and follow link.

MollyOckett Days Classic Road Race

July 20th: Starting at the Bethel Common. Adult 5-mile run (9am) and 2-mile walk (9am), kids’ 1-mile run (8:30am), and a “Diaper Dash” for toddlers.

Benefits the Bethel Area Chamber of Commerce.

Pre-registration preferred. www.mollyockettdays.com/ competitions.

Moose Pond Half Marathon & 5k

November 1st: Proceeds benefit Shawnee Peak Adaptive Program. 10AM Start Awards to 1st overall Male and Female and top 3 in 10 year age groups.

Register online: www.runsignup.com Contact Charlie Scribner 207-329-4284 - Email:moosepondhalf@aol. com website: www.moosepondhalf.com

WESTERN MAINE: triathlon Great Adventure Bridgton Maine

Challenge,

August 16th: 2.5 miles Kayak on closed course-16.5 mile mountain bike- 2.0 miles run/trek up and down Shawnee Peak 9:00 AM Start - Single competitors $60 Teams$150 - post race: great food ,a drawing for $1000.00 kayak package, awards, lots of family fun. www.maineadventureracing.com Rob @ 647-5298 Benefits Adults with Developmental Challenges.

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MollyOckett Days Classic Road Race and Kids 1 mile run, Bethel Maine

RaceME.us RaceME.us

You swim. You bike. You Run. You obsess over data & details.

W

ith some guidance from our partners at Triathlete Sports Here are a few things trending to help you go the distance.

Garmin Forerunner 910XT with Heart Rate Monitor just perfected your new training partner. Forerunner 910XT is an all-in-one, GPS-enabled device that provides detailed swim metrics and tracks distance, pace, elevation and heart rate for running and cycling. It sports a sleek profile, comfy wristband and an easy-to-read display.

Designed for open water and pool swimming, Forerunner 910XT is water resistant to 50 m. It’s our first multisport watch to offer extensive swim metrics, including swim distance, stroke identification, stroke count and pool lengths. It also computes your swolf score to help you gauge your swimming efficiency. The 910XT’s robust design and easy operations make it suited for other water sports, including paddle boarding. $449.99

WESTERN MAINE: triathlon Norway Triathlon July 12th: USAT sanctioned sprint tri held at Pennesseewassee Park, Norway. 1k swim, 18k bike, 5k road/ trail run. Proceeds benefit Western Foothills Land Trust’s Roberts Farm Preserve. Friendly community event, beautiful venue, challenging course, great food, more cowbells. Information: www.norwaytri.com. To register: www.active.com.

Maine State Triathlon August 10th: Start 8am at The Bethel Inn Lakehouse on Route 5/35 in Bethel. 750m swim, 24k bike, 5.8k run. Aquabike (no run) option available. Individuals $69, teams $115 if postmarked by July 26. Kids’ Triathlon August 9th. Benefits Bethel Area Chamber of Commerce. www.mainestatetriathlon.com Photo courtesy of Carol Savage Photography. www.carolsavagephotography.com

Maine State Triathlon

The XLAB TORPEDO SYSTEM 100 is the cutting-edge of aerodynamics, combined with ultralight design and state-ofthe-art ergonomics... your next hydration system is here. Passionately developed over a four-year period with Ironman World Champions, Aerospace Engineering, CFD Analysis and the experience from 24 World Triathlon Titles. $84.50 Giro Air Attack Shield Helmet It’s compact, lightweight and super-aerodynamic design slices through air to deliver a hyper-efficient ride. Features a magnetically fastened eye shield for wraparound eye protection that’s easy to remove during pre-race or warm-up.

With an enhanced airflow design and the all-new Roc Loc Air system, this helmet is the new benchmark in performance. $239.99 RaceME.us RaceME.us

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Photo: Karston Moran

Bike Maintenance 101 Josh Freeman from Freeman’s Bike Service

D

epending on how many miles you ride and how well you keep your bike clean there is a certain budget you should keep in mind when it comes to service and part costs at your favorite bike shop. At a minimum, a recreational cyclist should spend $50-$60 for an annual basic tune-up to be sure of the bike’s safety and basic efficiency.

When it comes to training to race the clock and or your competitors during a weekly group ride, you need to regularly replace parts such as brake pads and cables/ housing and monitor the wear of your bike’s drivetrain (chain, cassette, chainrings, pulley wheels) to maintain its ultimate performance.

Eliminate the common small issues that come up over a season and schedule an annual overhaul where labor costs can run $150-$225. The entire bike is broken down, cleaned and reinstalled with new brake and shift cables and housing.

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Shops can gauge the wear of a chain that runs along the drivetrain. In my opinion, if a chain has 50% wear (the gap measured between the chains rollers) you should be able to run three chains ($40-$80ea) before having to replace the rest of the drivetrain since by this time a new chain will not run as it should on the worn teeth.

This preventative maintenance will save you money because if you let a chain wear well beyond its life expectancy, the additional parts bill is going to hurt sooner than it needed to be. There is no set mileage that wears out a chain.

Every rider is different in their pedaling power, shifting proficiency and how well they keep their drivetrain clean and lubricated. If you budget the appropriate amount to maintain your bike each year, you will be on your way to enjoying the sport more and improving your personal record in this season’s race. q RaceME.us

northernME

Photo: John Halford

As you race along the backroads of northern Maine, you might see moose feeding in the water, eagles soaring above or hear loons serenading.

Aroostook Tri

Riding in “The County” Presque Isle, Maine

E

xpect great views along the race routes of this vast, forested wilderness of hardwoods and evergreens and bucolic farm land. Here, you’ll experience everything from rolling terrain to vertical challenges.

After the race, catch your breath beside Moosehead Lake in Greenville, stretch your muscles on a hike up Mount Katahdin, or relax in Presque Isle, the largest town in Aroostook County. q

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NORTHERN MAINE : triathlon TRI AROOSTOOK and TRI AROOSTOOK Kids June 28th: USAT Sanctioned triathlons in Presque Isle, Maine for ages 6 and older! The adult race starts at 8AM and is a sprint triathlon, while the kid’s race starts at 1:30PM and varies depending on age. Come experience triathlon in Northern Maine! FMI and registration www.competitorme.com

NORTHERN MAINE : biking Ride Aroostook August 23-24th: Two day scenic bike tour in northern Maine, to benefit children with diabetes, based at University of Maine, Presque Isle. $250 donation includes 2 days/nights lodging and meals. Two 20-30 mile loops each day, fully supported. Family Discounts available. 7am start Sat/ Sun. www.ridearoostook.orgeach day, fully supported.

7am start Sat/Sun. www.ridearoostook.org

Ride Aroostook

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ugust 9-11, 2013 is a two-day cycling tour in northern Maine to benefit Camp Adventure for children with diabetes, which provides them active, outdoor experiences to develop independence and self-management skills.

The Ride showcases the understated beauty and hospitality of Aroostook County. Designed like a four-leaf clover, each day is split into two rides (20-30 miles apiece) with SAG support, and rest areas. Based at the University of Maine at Presque Isle, two nights camping/ dorm accommodations and meals are provided - from Friday evening’s Wine & Cheese Reception through the Sunday midday barbeque for an all-inclusive donation of $250. Cary Medical Center, Caribou, Maine is the lead sponsor of this event. Visit www.ridearoostook.org or call 207-498-1112 to register with a $50 initial donation. q

Dirty Thirty September 27th: 5 years ago, when “Tough” obstacle races were coming on scene, we looked at them, their high finishing rates, and higher entry fees with an analytical eye. We had to ask, “Really, how tough can they be?” We set out to create something real. A FREE race- 30 miles long, that includes anything, and is not fair. A mostly-trail course that changes every year.

Volunteers that actually try to make you to quit. Mind games. 50% finishing rate, all time. A post-race night on the town that puts Bieber’s partying to shame. For Entry: www.aroostookdirty30.blogspot.com

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nspired by Motion, CompetitorME was born from the farm fields, wooded forests, and high hills of Aroostook County, where a deep passion for endurance sports was cultivated. At CompetitorME, creating and managing quality events is what we do. With a Certified Race Director; safe, fun, and fair triathlon or running events can be developed.

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visited New Orleans a few years ago, before I became a runner, and heard great things about the Rock N Roll race held there in the late winter. I thought it sounded like a great idea to combine local bands in a city with as much great music as New Orleans with running!

When I started running myself, I decided that I would return to run the race and visit New Orleans again. I like the adventure of traveling to a new place to run, and since runners are generally such friendly people, I figured I’d have a good time even if I traveled alone!

I traveled alone to New Orleans for the Rock N Roll New Orleans Half Marathon in late February. This was my first time traveling to a race where I knew no other runners and had no family in the city, but it was a great experience! I arrived in town Thursday night, and so was able to visit both days of the race expo. The expo was huge with lots of vendors, and guest speakers. Even though there were 16,000 runners doing the full, half, or half marathon relay, you still got to meet the elite runners - including British Olympian Mo Farah and US Olympic Marathoner Kara Goucher! The city was buzzing with lots of events. If you traveled with family, there were plenty of attractions to keep everyone entertained all weekend. The food was also great, but probably the biggest challenge for an out-of-towner. I found a grocery store and picked up some race-day breakfast foods so I could stay somewhat in my routine, which was another perk of getting to town a few days before the race.

The race itself was flat and fun. The start was well organized with plenty of amenities and clear signage. The gear check was efficient and safe - and picking up my bag at the finish line was quick and easy. There were lots of spectators all along the course, with bands every mile.

Rock N Roll races discourage headphones and so I decided to just enjoy the crowds and the live performers.

Also, the first seven miles were an out-and-back route so runners were able to see the elites fly by! The finish line concert at gorgeous City Park was definitely the highlight, with plenty of space to relax with friends and family and grab a drink or buy a souvenir. Since I was alone, I asked a few friendly strangers to take my photo for the folks back home. When you’d had enough, free shuttles took runners back downtown. After the race, there were RaceME.us

tons of restaurant options for celebratory dinners, and live music all over town for those who wanted to enjoy some New Orleans jazz.

Getting to town a few days early, finding some familiar pre-race foods to have on hand, and getting enjoy both days of the expo were a big reason I enjoyed the trip so much! Also, try to plan so you can stay an extra day or two after the race to enjoy the city. q 39

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Photos: Joe McGurn

Lobster Festival 10k

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ood Tern Co-op & Cafe is the greater Rockland area hub of organic, local, wholesome foods. We strive to offer the best food for you and yours with a focus on local products from produce, meats, cheese, dairy, Maine produced herbal & vitamin products, organic wines and craft beers. Membership not required. Open to all.

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MIDCOAST MAINE: running 2nd Annual Run For Your Life Adventure Race May 24th: Presented by Emergency Service Challenge, Located at the Camden Snow Bowl in Camden, ME on Ragged Mountain. Obstacle course race. Race has 12 obstacles with water elements but no swim. Race promotes the emergency services. www.emergencychallenge.org This race is designed to challenge competitors with obstacles themed in the spirit of the emergency services.The race promotes the mission of Emergency Service Challenge.

2nd Annual Point Lookout King of the Mountain 8K Run/Walk June 1st: 100% of Registration Fees will benefit The Wounded Warrior Project. View details @ www. visitpointlookout.com. Race starts at 9:00am. $25 for pre-registration/$35 day of the race. For more information on this event please call 789-2000 or 7892011.

Coastal Performance Run for Charity June 28th: 14 Thomas Point Road Brunswick Maine.

Sponsored by Shaws, & Byrnes Irish Pub. 5k road race loop from Coastal Performance to/from Thomas Point Beach. Benefits Bath Food Bank, all proceeds allow distribution of clothing and food to people in need.

The 33rd Annual Rocky Coast Road Race June 28th: Consists of a 5K run/walk, 10K run and a 1 mile kids run. It is one of Maine’s most enjoyable and scenic courses with its equaled panoramic views of the rocky coast traversing a wooden footbridge across the inner harbor. This coincides with our Boothbay Harbor’s Annual Windjammer Day’s. Contact Andrew Morley at morfish2@gmail.com.

Penobscot Bay YMCA Race Weekend:

July 12-13th: RUNSTRONG 5K-July 12 and Hope Triathlon-July 13: Join us for this great race weekend in Mid-Coast Maine with all proceeds going to support the free 12 week LIVESTRONG at the YMCA cancer survivor program and other community health initiatives.

Both races will start and finish at the Camden Snow Bowl Recreational Area. With the mountains as a backdrop this is sure to be a great weekend for the entire family!

RUNSTRONG 5K will feature a fast out and back course with chip timing, followed by a post-race barbeque and entertainment. Racers eat free and additional tickets for families can be purchased online during registration. The Hope Triathlon is a sprint tri with a ¼ mile swim, 13.2 mile bike, and 5K run. This race will feature a challenging but fun bike course and fast out and back run course. Register for both races at http://penbayymca.org

Maine Lobster Festival 10K run & 5K walk August 3rd: All proceeds are used by the Festival for the benefit of local charities. $15 early registration fee or $18 the day of the race; visit http://www.mainelobsterfestival.com/main-events/ road-race/ for more information. FMI roadrace@ mainelobsterfestival.com Annual Boothbay Region YMCA Southport Rowgatta August 9th: Start and Finish at Newagen Town Landing, Southport Maine. A 12 nautical mile row or paddle around Southport Island. Register as an individual or with a team. Start time 8:30am. Any non power- non sail craft is allowed.Contact Andy Hamblett ahamblett@brymca.org or 207-633-2855.

Color Me Rad 5k at the Brunswik Landing August 2014: Check for official date/time and register at www.colormerad.com. Support the YMCA’s of Maine by putting in the promocode YMCAME2014 For more information contact Meagan Hamblett mhamblett@brymca.org or 207-633-2855.

MIDCOAST MAINE : biking Ride for Hospice August 23rd: Start at Brunswick Town Green Gazebo in Brunswick. 75-100 riders expected with13, 25, 50, and 100 mile treks mapped out.

Includes ride t-shirt and post-race gourmet lunch.

Funding hospice and palliative care throughout Maine via the Maine Hosice Council and Center for Endof-Life Care. Adults $25 with $150 in pledges, Adults without pledges $175, Students with valid ID $45; www.rideforhospice.org or www.mainehospicecouncil. org/events/rideforhospice

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Fueling for Performance

Photos: istockphoto.com

By Karen Knapton Whole Health Consulting Inc.

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he most frequently asked question I receive from recreational athletes as well as elite athletes is “what should I eat for race day”? My response is simple, race day fuel is important but it’s what you’ve been doing the weeks and months before in regards to daily nutrition that will affect race day performance. You would not skip hours, days or weeks of training and expect to go out and have your personal best at a race. The same goes for your dietary preparation. The old saying is so true, you are what you eat and

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your athletic performance will show this.

There are six essential nutrients your body requires for optimal health whether you’re looking to maintain your weight, speed your workout recovery, or to improve your athletic performance. The first and most important nutrient is water. Prehydration, hydration and post hydration will make or break a great race and the ability for your body to recover more rapidly after a grueling workout. Recommendations vary because of age, gender, RaceME.us

When we talk about the best fuel for an athlete carbohydrates win the award. Carbohydrates are the primary source of fuel for working muscles as well as supplying energy to the brain. exercise intensity, duration, and weather conditions but generally 90 –120 ounces of water a day should keep an active athlete hydrated. For workouts less than an hour, water should be sufficient, with workouts lasting longer, a sports drink with carbohydrates and electrolytes would aid performance and recovery.

Vitamins and minerals are the next two essential nutrients your body requires to perform at its best. We receive a bulk of our vitamins and minerals from fruits, vegetables, and whole grains. Dietary recommendations for fruits and vegetables are 9 –13 one half cup servings a day. The typical American falls short, as does the average athlete. Fruits and vegetables will supply your body with two things a dietary supplement can’t, fiber and phytonutrients. Fiber to keep your gastrointestinal tract working healthy and phytonutrients, the plant based substances that have been shown to decrease the prevalence of certain types of cancer, heart disease, stroke, to bolster your immune system.

When we talk about the best fuel for an athlete carbohydrates win the award. Carbohydrates are the primary source of fuel for working muscles as well as supplying energy to the brain. An athletes diet should consist of 60 –70% of carbohydrates daily, mostly coming from whole grain choices, whole wheat pasta, brown rice, whole grain cereals, breads and of course carbohydrate rich fruits and vegetables. Athletes need to have a carbohydrate rich diet daily, not just the week before or the day before a race.

Carbohydrate stores are depleted daily and need to be refueled daily for optimal performance. You wouldn’t expect your car to run on empty so you can’t expect your body to run on fumes either.

Protein is the next essential nutrient our body requires to maintain, repair, and promote new cell growth daily. The athletes diet should contain between 12 –15% of protein choices, poultry, fish, lean meats, beans, and legumes.

Excess protein will not build more muscle. Training and RaceME.us

more training will do this. Your body does not have the ability to store protein like carbohydrates, and any excess has to be excreted through your urine as waste product or stored as fat. As an athlete the last thing we want to store is more fat.

Finally our body requires fat on a daily basis for optimal health to help with absorption of our fat-soluble vitamins A, D, E and K, to cushion and position your body organs, and protect your bones from injury. Consumption of heart healthy fats or plants based fats would be the best choice which include plant based oils, olive oil, vegetable oils, nuts and seeds.

So if you’re looking to improve your overall health or bolster your race times, taking the time daily to get these six essential nutrients can help with this. Eating breakfast everyday, not skipping meals, snacking wisely, getting plenty of sleep, and hydrating, hydrating, hydrating will help improve your physical and mental performance.

Just remember food fuels our bodies so think about that the next time you put something in your mouth, “How will this food help my performance?” q 43

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Photos : Kevin Morris

2013 Mount Desert Island Marathon

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Racing in Downeast Maine and Mount Desert Island ranges from fairly flat to highly technical. And all along the way, the routes are beautiful and awe-inspiring.

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Photos : Dave Conley

DOWNEAST MAINE: running Mount Desert Island Marathon, Half Marathon & Team Relay October 19th: Voted “Most Scenic & Runnerup Best Overall Marathon” by Runner’s World, and “Best Marathon in the Northeast” by Competitor Magazine. The Marathon & Team Relay start in worldfamous Bar Harbor, while the Half-Marathon starts in the picturesque Northeast Harbor. All races finish in the lobster fishing port of Southwest Harbor. Entry fee includes long-sleeve fitted tech tee, chip timing & live results, shuttle buses, personalized bib number, generous finish line amenities & BBQ beer garden, and handsome finisher’s medal. Optional breakfast & fun run, pre-race pasta dinner, kids run, and post-race party. www.mdimarathon.org

DOWNEAST MAINE: adventure race East Grand Adventure Race

Downeast Adventure Race April 26: 9:00 am start at Washington County Community College, 1 College Drive Calais ME. Entry level multi-sport event that consists of mountain biking, white water canoeing, sea kayaking, running, and team challenges. Go to downeastadventurerace. org for more info and to register. Race Director Chris Woodside, cwoodside@wccc.me.edu

East Grand Adventure Race May 10th: 9:00am -4pm, East Grand High School, Danforth. 20 miles-compass run, mountain bike and paddle. Extra challenges along the way may include traversing a river, tough mudder crawl, tomahawk throwing, log rolling and two person cross cut sawing.

8 Divisions, High School, Adult, Open (Open division can be a relay team, solo, teams of any size, kayak or canoe. In short, anything that doesn’t fit into the other divisions can compete in the open division). Preregistration required. 8:00-8:30am check-in at East Grand High—$20 per person, $30.00 per person the day of the event. Includes t-shirt and lunch. $1,050.00 in prizes for the high school divisions and the juniors in the Jr./Sr. Division. Contact Dave Conley, phone 551-8729, email: dave@canoethewild.com.

Download forms online at: www.eastgrandschool.org/ adventure-race RaceME.us

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Photos : Kevin Morris

Lobsterman Triathlon

Considering your first Triathlon?

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he sport of Triathlon has seen tremendous growth over the past several years. What used to be considered a crazy activity enjoyed only by endurance junkies and weekend warriors has become quite popular among outdoor enthusiasts in general. As a Triathlon Coach, I am often approached about what the barriers to entry are for our sport and I am always happy to point folks in the right direction. Here is a list of some of the most common questions I am asked by people considering signing up for their first triathlon.

• The Intimidation Factor For lots of people, the thought of taking on a triathlon (Swim,Bike,Run) is very intimidating. Add to that the crowd of people that appear to have it all figured out and it is easy to see how someone can become overwhelmed. The BEST thing to do is find someone you know that is racing triathlon or inquire with a local triathlon club. The triathlon community, particularly here in Maine, is a very friendly and welcoming group so don’t be afraid to jump right in and give it a go! We have all been there and understand what 46

is like to be a beginner. It helps if you have a background in one of the three disciplines but it is not necessary. If you rode a bike as a kid, ran around a bit, and swam at the lake in the summer you have the skill set to complete a triathlon!

• What do I need for gear? Not much. It is a common misconception that you need all sorts of expensive gear to race a triathlon. You don’t. Most triathletes will wear a wetsuit for the swim portion of the race. These can be rented or borrowed until you decide if you are going to do more races. Smaller, sprint distance races will typically allow you to ride most any kind of bicycle as long as it meets the safety requirements. You’ll also need a helmet. Lastly, you’ll need some running shoes and you’re in! This is a pretty basic list but my point is that you do not need to go out and spend $5K on a carbon fiber bike in order to take a shot at a triathlon. Once you decide you are hooked you can then begin the process of improving your gear and getting more serious.

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If you rode a bike as a kid, ran around a bit, and swam at the lake in the summer you have the skill set to complete a triathlon!

• What distance race should I do? I always recommend that you start with a “Sprint Distance” triathlon.

A Sprint is typically a 500 yard swim, 10-14 mile bike ride and a 5K run. Often times, the race directors will incorporate a Novice Wave so that all the first timers start together and are less intimidated. Awards are given out for the overall winners but most races recognize age group winners as well. This can be fun as you can compete with people your own age and engage in some friendly competition amongst your friends.

• How do I train for a triathlon? As a beginner it is important to start slowly. Be careful not to get so excited about your training that you do too much too soon. If you are just starting and a sprint distance race is on your radar then a good rule of thumb is to be certain you can complete each distance for each sport. Use common sense and don’t overdo it. Without laying out a training plan I can tell you that if you can get 2-3x of each sport in per week you will be fine. On the weekends, try to extend your training sessions a bit if you have more time available. In the winter it is hard to get out on the bike so a stationary trainer is a good way to get some riding in.

One of the best ways to progress in the sport of triathlon is to find a training partner, someone of similar skill level that you like to spend time with. This is a great way to continue to stay motivated and be accountable. And it is more fun! If you are looking to take your training to the next level then consider hiring a Triathlon Coach to provide you with a training plan and training advice. Lastly, attending group rides/runs/swims is a great way to meet people and gain knowledge in the sport.

• Where do I start? Orthopaedic Associates in Saco, ME. At OA, we can get you started training for your first triathlon. We can provide you with a training plan AND a place to get started. We run an off-season cycling program and host group rides during the season. We are affiliated with The Michael Phelps Swim Center which is right on the premises. At The OA Performance Center we offer strength and conditioning classes and can identify and correct any weaknesses you may have. If you would like to speak with someone about all of the proRaceME.us

grams we offer please call 710-5509. OA is also home to The OA Tri Team, a group of people that enjoy training and racing together.

I hope you’ll consider trying your first event this season.

It really is not intimidating, you DON’T need a ton of gear, you can start with a short race and the training is manageable. It’s also kind of fun to tell your coworkers on Monday morning, “Hey, I did a triathlon this weekend!”

Come and check us out at OA, we’d love to help you get ready for your first triathlon!

Bob Turner has been a competitive triathlete in Southern Maine for the past ten years. He has competed in all race distances and is a three time Ironman finisher. He holds a USAT Level One Triathlon coaching certification and does his triathlon coaching with E3 Training Solutions as a Level 2 Associate Coach. Bob is also certified as a Nutrition Coach with Precision Nutrition and is The Endurance Coordinator at Orthopaedic Associates in Saco, ME. q 47