Midwest Events March/April 2018 by Midwest Events

MIDWEST EVENTS SPORTS | FITNESS | OUTDOORS

MAR/APR 2018

Spring Training Race & Event Calendar www.midwestevents.com www.midwestevents.com

Gear Guide

EARTH DAY 2018

5K Bee Run/Walk/River Cleanup Join us on Saturday, April 21, 2018 at Boom Island Park, 724 Sibley St. NE, Minneapolis REGISTRATION opens at 7:30 am FUN RUN/WALK starts at 9:00 am RIVER CLEANUP 9:30 am-12:00 pm YOUR CHANCE TO W IN! Dep

HELP SAVE OUR BEES!

osit the tear and you could away from your bib win many more prizes! Grand Prize: Tw o Tickets to Clu b Purple in the new U.S for a 2018 Minne . Bank Stadium so (actual game to ta Vikings game be determined) 2nd Grand Prize : Flat Screen TV Must be presen t to win.

Join a fun, family friendly event hosted by the Great River Coalition in partnership with the Minneapolis Park and Recreation Board and the National Park Service. Race-day registration opens at 7:30 am, or pre-register online at: register.chronotrack.com/r/35694 All paid participants will receive a long-sleeved tech shirt plus a bee headband. Cost is $35, $40 on race day. Kids 6 & under free. Prizes for best costumes! Pick up race packet at Mill City Running on Friday, April 20, 3:00-6:00 pm. 411 E Hennepin Ave., Minneapolis, MN 55413. Check website for course map & details. Please help with the River Cleanup, which starts at 9:30 am. Bags & gloves will be provided. For more information: Visit us on Facebook or at greatrivercoalition.com â&#x20AC;&#x153;Our bees (all of them, honey and wild bees), need good clean food (flowers)! Lots of flowers that grow over the growing season will help bees have good nutrition, immunity, and health.â&#x20AC;? Dr. Marla Spivak, Entomologist, Distinguished McKnight University Professor Apiculture/Social Insects. University of Minnesota, 2010 MacArthur Fellowship. Visit the UMN Bee Lab at http://www.beelab.umn.edu

getingearevents.com

APRIL 28

10K • 5K • HALF MARATHON FRIDAY NIGHT 2K-3K-4K FUN RUN • APRIL 27TH

MINNEHAHA PARK, MINNEAPOLIS

Sponsored by

MIDWEST EVENTS www.midwestevents.com

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

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 authorâ&#x20AC;&#x2122;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.

USAT Winter Triathlon Nationals; Cody Crowther/USA Triathlon

content

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494

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04 RACE CALENDAR 08 SCENE IN MOTION

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494

11 THREE STEPS TO SUCCESS

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

12 GEAR - 7 SPRING ESSENTIALS

Congratulations to Alana Podratz- winner of the Shake Your Shamrock race entry and Theresa Larson - winnder of the Hot Chocolate 15K/5K race entry!

14 SPRING TRAINING FOR YOUR GUT 16 PLAY YOUR WAY TO FITNESS

Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

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

SNOWSHOE Date

Events

Location

Type

3/3

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/9

Dion National Showshoes Championships

Woodford, VT

Snowshoe

3/10

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

XC SKI

Date

Events

Location

Type

3/24

Hot Dash 5K & 10 Mile

Minneapolis, MN

Run

3/24

Luck Of the Irish

St. Peter, MN

Run

3/24

Cold Run for Warm Meals 2.5 M

Des Moines, IA

Run

3/24

WDTF 5K

Epworth, IA

Run

3/24

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

3/24

March Forth 5K

Minneapolis, MN

Run

Date

Events

Location

Type

3/31

MDRA 7 Mile

Hopkins, MN

Run

3/3

Pepsi Challenge

Biwabik, MN

XC Skiing

3/31

Breaking the Ice 5K/10K

Sleepy Eye, MN

Run

XC Skiing

3/31

Chocoholic Frolic

Iowa City, IA

Run

XC Skiing

3/31

Breaking the Ice 5K/10K

Sleepy Eye, MN

Run

XC Skiing

4/1

Easter Sunday Rise & Shine 5K

Andover, MN

Run

4/6

4.01K Race for Financial Fitness

Minneapolis MN

Run

4/7

MDRA Ron Daws 25K

Minnetonka, MN

Run

4/7

Strive Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN Run

4/7

Shamrockin’ Run

Austin, MN

Run

4/7

Chilly Cheeks 10M, 5M, 5K

Sioux Falls, SD

Run

4/7

Don’t Worry Be Hoppy 5K

Waconia, MN

Run

3/3

Riverview Loppet

3/3

Squirrel Hill Loopy Loppet

3/10

Hoigaards Slush Rush Race

Brule, WI Minocqua, WI Bloomington, MN

STAIR CLIMB Date

Events

Location

Type

3/3

CFF Stair Climb

Minneapolis, MN

Stair Climb

4/8

Fight for Air Climb

Des Moines, IA

Stair Climb

RUN Date

Events

Location

Type

4/7

Race to Zero, 10K/5k

Bismarck, ND

Run

3/3

Freeze Your Caboose Off 4M

St. James, MN

Run

4/7

Alpha Lambda Delta Pi Run

Crookston, MN

Run

3/3

Hypothermic Half Marathon

Rochester, MN

Run

4/8

Scheels Spring Half Marathon/5K

Mankato, MN

Run

3/3

Chase a Leprechaun 5K

Becker, MN

Run

4/8

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

3/3

Special Olympics Plunge 5K

Minneapolis, MN

Run

4/8

Goldy’s Run 5K & 10 Miler

Minneapolis, MN

Run

3/3

Freezin’ for a Reason 5K & Plunge

La Crosse, WI

Run

4/9

Design of Medical Devices 5K

Minneapolis, MN

Run

3/3

Plunge 5K

Minneapolis, MN

Run

4/13

Smelt Run

Ashland, WI

Run

3/4

Run on Water

Bayfield, WI

Run

4/14

Race to Zero, 10K/5k

Fargo, ND

Run

3/10

Leprechaun Chase 10K

Des Moines, IA

Run

4/14

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

3/10

O’Garas Irish Run

St. Paul, MN

Run

4/14

Go Girl Run Springfield Half Marathon & 10K

Springfield, MO

Run

3/10

Celtic 5K

Monroe, WI

Run

4/14

Hot Chocolate 15/5K

Minneapolis, MN

Run

3/10

Shamwalk/Run 5K

Siren, WI

Run

4/14

Y Run 10K/5K

Minneapolis, MN

Run

3/10

McCoy’s 5K for CAER

Elk River, MN

Run

4/14

Firehouse 5K Run/Walk

Onalaska, WI

Run

3/11

Shamrock Pub Shuffle

Duluth, MN

Run

4/14

Chakra Run 5K

Fargo, ND

Run

3/11

FNB St. Pat’s Benefit Run

Kimberly, WI

Run

4/14

Timmay 5K

Rochester, MN

Run

3/11

St. Patrick’s Day Irish Traditions

Maple Grove, MN

Run

4/14

Fountain Lake 5 / SWMS Tiger Trot 5K

Albert Lea, MN

Run

3/16

Glow for Goods

Chisholm, MN

Run

4/14

iRock Run

Cold Spring, MN

Run

3/17

Shake Your Shamrock 7K & 5K Run/Walk

Centerville, MN

Run

4/20

CentraCare Earth Day Runs 5K /1K Youth Run

St. Cloud, MN

Run

3/17

Shamrock Shuffle 5K, 10K

Bemidji, MN

Run

4/21

Centracare Earth Day 1/2 Marathon

St. Cloud, MN

Run

3/17

Irish Scamper 5K

Maple Lake, MN

Run

4/21

Great River Bee Coalition

Minneapolis, MN

Run

3/17

Shamrock Shuffle 5K, 10K

Sauk Rapids, MN

Run

4/21

CampWannaRunAMileorMore 1/2 Marathon,10K,5K

White Bear Lake, MN Run

3/17

Luck ‘o’ the Lake 5K/1M

Excelsior, MN

Run

4/21

New Hope Women of Today 5K

Crystal, MN

Run

3/17

St. Patrick’s Day 5K/10K

Fargo, ND

Run

4/21

Run the Valley 5K/10K

Golden Valley, MN

Run

3/17

St. Patrick’s Day Red Beard Run

Willmar, MN

Run

4/21

Fitgers 5K

Duluth, MN

Run

3/17

Everybody’s Irish 5K

Minneapolis, MN

Run

4/21

Run 4 Change 10K/5K

Bismarck, ND

Run

3/17

St. Patricks Day Stumble

Long Lake, MN

Run

4/21

Thunderbird Spring Run, 13.1M run/relay, 10K/5K

Bismarck, ND

Run

3/17

The Clover Dash

Cross Lake, MN

Run

4/21

HOPE Springs Run/Walk

Hibbing, MN

Run

3/17

Saint Fennessy 4K

Hermantown, MN

Run

4/21

YWCA Girls on the Run 5K

Mankato, MN

Run

3/17

Lake Johanna Four Mile

Arden Hills, MN

Run

4/21

Run, Rock & Glow 5K

River Falls, WI

Run

3/17

CASI St. Patrick’s Day Race

Davenport, IA

Run

4/21

ALS SuperHero Dash

St. Paul, MN

Run

MDRA Mudball Classic 4Mile

Minneapolis, MN

Run

3/24

Rockin’ Robin Run

Rochester, MN

Run

4/22

3/24

Shamrock Run 5K, 2K, Kids Run

Sioux Falls, SD

Run

4/22

Drake Road Roaces

Des Moines, IA

Run

3/24

March Madness 5K

Monticello, MN

Run

4/22

Second Chances 5K

St. Paul, MN

Run

www.midwestevents.com

TRIATHLON, DUATHLON

Date

Events

Location

Type

4/24

Grand Blue Mile

Des Moines, IA

Run

Date

Events

Location

Type

4/27

Get in Gear 2K Fun Run

Minneapolis, MN

Run

3/4

Stride, Ride, Glide Tri

Superior, Wi

Winter Tri

4/27

Run for the Lakes, 5K, 1K Kids Fun Run

Brainerd, MN

Run

5/12

Grantsburg Adventure Triathlon

Grantsburg, WI

Offroad Tri

4/28

Run for the Lakes, Marathon, 1/2 Marathon, 10K

Brainerd, MN

Run

5/19

White Dear Triathlon

Boulder Junction, WI Offroad Tri

4/28

Anoka County 4H Clover Dash

Andover, MN

Run

5/19

Land Between the Lake Paddle, Pedal, Run

Albert Lea, MN

Offroad Tri

4/28

Get In Gear 5K, 10K, Half Marathon

Minneapolis, MN

Run

3/10

Dip Ride & Dash Indoor Tri at the Y

Duluth, MN

Triathlon

4/28

Beefin’ It Up Fuel for the Finish

Fargo, ND

Run

3/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/28

Dakota River Runners Race for Parkinsons

Bismarck, ND

Run

4/8

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/28

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

4/28

UMM Tinman Triathlon

Morris, MN

Triathlon

4/28

Sweat for STF 5K

Minneapolis, MN

Run

4/28

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

4/29

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

4/28

12th Annual BACC Icebreaker Triathlon

Barron, WI

Triathlon

4/29

Oshkosh Marathon

Oshkosh, WI

Run

4/29

MSU Spring Triathlon

Mankato, MN

Triathlon

4/29

Unleash the SHE 5K/10K

Rochester, MN

Run

5/5

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/5

Run New Prague 1/2 marathon, 10K, 5K, Kids Run

New Prague, MN

Run

5/5

TriByKnight

Waverly IA

Triathlon

5/5

Jump to It 5K/10K/Kids run

White Bear Lake, MN Run

5/5

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/5

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/19

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/5

From the Heart 1/2 Marathon Relay/ 5K Run Walk

Owatonna, MN

Run

5/5

Door County 1/2 Marathon & Nicolet Bay 5K

Fish Creek, WI

Run

5/5

Girls on the Run

Cedar Rapids, IA

Run

5/5

Run for the Roses

Hastings, MN

Run

5/6

Unleash the SHE 5K/10K/Kids

Rochester, MN

Run

5/20

Women Run the Cities

Minneapolis, MN

Run

WALK

Date

Events

Location

Type

3/3

Juvenile Arthritis March

Bloomington, MN

Walk

4/21

Walk MS Iowa

Cedar Falls, IA

Walk

4/28

Walk MS

Eau Claire, WI

Walk

5/5

Walk to Cure Arthritis

Bismarck, ND

Walk

5/5

Walk MS

Bemidji, MN

Walk

5/5

Walk MS

Faribault, MN

Walk

5/5

Walk MS

Rochester, MN

Walk

5/5

Walk MS

Duluth, MN

Walk

5/5

Walk MS

Hudson, WI

Walk

5/5

Walk MS

Park Rapids, MN

Walk

5/6

Kidney Walk

W Des Moines, IA

Walk

5/6

Walk MS

Twin Cities, MN

Walk

5/6

Walk MS

Alexandria, MN

Walk

5/6

Walk MS

Fergus Falls, MN

Walk

5/6

Walk MS

Grand Rapids, MN

Walk

5/6

Walk MS

Hutchinson, MN

Walk

5/6

Walk MS

St. Cloud, MN

Walk

5/12

Walk MS

Mankato, MN

Walk

TRAIL RUN

CYCLING- Road, Fat Tire, Gravel Date

Events

Location

Type

3/24

Icicle Bicycle

Clinton, IA

Cycle

4/12

Elkhart Time Trial Series

Elkhart, IA

Cycle

4/15

Twin Bing Classic

Climbing Hill, IA

Cycle

4/21

Des Moines Mayor’s Annual Ride & Run for Trails

Des Moines, IA

Cycle

4/22

Walnut Woods Circuit Race

West Des Moines, IA Cycle

4/28

Ken Woods Memorial Road Race

Cannon Falls, MN

Cycle

4/28

The Great American Bike Race

Bismarck, ND

Cycle

4/28 & 29 Chris Lillig Memorial Cup,Old Capital Criterium

Iowa City, IA

Cycle

4/29

County Cycle Iron Crotch

Houlton, WI

Cycle

5/5 & 6

LaCrosse Omniun

LaCrosse, WI

Cycle

3/3

Utepils Fat Bike Festival

Minneapolis, MN

Fat Tire

3/3

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/3

Lake Macbride Fat Tire Classic

Solon, IA

Fat Tire

3/4

Bike on Water

Bayfield, WI

Fat Tire

3/10

Fat Bike Birkie

Hayward, WI

Fat Tire

3/17

Balsam Basher

Duluth, MN

Fat Tire

3/18

High Trestle Trail

Slater, IA

Fat Tire

3/25

Melting Mann

Vandalia, MI

Fat Tire

4/8

Sylvan Island Stampede

Moline, IL

Mtn. Bike

4/28

Decorah Time Trials

Decorah, IA

Mtn. Bike

4/28

The Wild Ride Buzzard Buster

Hatfield, WI

Mtn. Bike

5/6

Illiniwek Abermination

Hampton, IL

Mtn. Bike

5/6

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/6

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/12

9 Hours of Alpine Valley

Lake Geneva, WI

Mtn. Bike

Date

Events

Location

Type

5/19

Stump Farm 100

Suamico, WI

Mtn. Bike

3/3

March 10K Trail Run

Garrison, IA

Trail Run

5/20

Sugar Cubed Marathon

Solon, IA

Mtn. Bike

3/4

Run on Water

Bayfield, WI

Trail Run

3/10

Iowa Spring Classic #1

Colfax, IA

Gravel

4/14

Iola Trail Run 15K/5K

Iola, WI

Trail Run

3/17

Iowa Spring Classic #2

Cumming, IA

Gravel

4/21

Trail Mix Races

Rockford, MN

Trail Run

3/24

Lakeville-Milltown-Lakeville

Lakeville, MN

Gravel

4/22

MDRA Mudball Classic

Minneapolis, MN

Trail Run

3/25

Melting Mann

Marcellus, MI

Gravel

4/28

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

4/7

Renegade Gentleman’s Race 7.0

Slater, IA

Gravel

5/5

Maple Syrup Fun Run 10K, 5K, 1M

Faribault, MN

Trail Run

4/7

Ragnorok 105

Red Wing, MN

Gravel

5/5

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

4/14

Martin Marietta Crushed Rock Classic

Ames, IA

Gravel

3/24

END Sure Trail Ultra Marathon

Leonard, ND

Ultra

4/14

Mammoth Gravel Classic

St. Croix Falls, WI

Gravel

4/13

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/15

Ride like a Girl 35, 28, 25, 18 M

Coates, MN

Gravel

4/14

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

4/21

Dairy Roubaix

Bagley, WI

Gravel

4/14

Hawkeye 50K & 25K

Solon, IA

Ultra

4/21

Dickie Scramble

Elgin, MN

Gravel

5/5

Cornbelt Running Club 24 Hour Race

Eldridge, IA

Ultra

4/21

Barry Roubaix

Hastings, MI

Gravel

www.midwestevents.com

Date

Events

Location

Type

4/22

Earth Day Gravel Grinder

Northfield, MN

Gravel

4/28

Covered Bridge 100K Gravel Ride

Adel, IA

Gravel

4/28 & 29 Trans Iowa V13

Grinnell, IA

Gravel

4/29

Cheesehead Robaix

Newburg, WI

Gravel

4/29

Miesville FiftySix

Miesville, MN

Gravel

5/12

Burleigh County Cup

Burleigh County, ND Gravel

5/12

The Bear 100

Laona, WI

Gravel

5/12

Shakopee Gravel Lardy

Shakopee, MN

Gravel

5/18 & 19 Alexander 380

Spring Valley, MN

Gravel

5/19

Almanzo 100, Royal 162

Spring Valley, MN

Gravel

5/26

Riotgrravel

Hastings, MN

Gravel

5/26

Le Grand du Nord

Grand Marais, MN

Gravel

5/27

Badlands Gravel Battle

Medora, ND

Gravel

ADVENTURE RACES & EVENTS Date

Events

Location

Type

4/14

Hammer Race 2018

Zumbro Falls, MN

Adventure

4/22

UIVA Warrior Challenge 5K Urban Obstacle Race

Coralville, IA

Adventure

5/12

Lake Bronson Adventure Race

Lake Bronson, MN

Adventure

5/19 & 20 Gladiator Assault Challenge

Boone, IA

Adventure

5/20

Turtle Riv St Pk, ND Adventure

END-SPAR Spring Primer Adventure Race

ADVENTURE RACES & EVENTS Date

Events

4/27 & 28 Midwest Mountaineering Outdoor Adventure Expo

www.midwestevents.com

Location

Type

Minneapolis, MN

Event

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN www.baccudas.org Jeff Lee 952/884-3703

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Fastjet Masters, Fastjet Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 â&#x20AC;&#x201C; 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 www.fossswimschool.com 763/398-3399

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I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN www.iswimllc.com Teresa Briest 612/226-8720

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Minneapolis YWCA Otters Minneapolis YWCA Locations- Downtown, Midtown, Uptown. Ages 18-80, All Levels www.ywcampls.org/fitness_membership/swimming/masters_swim_team Dave Cameron 612/215-4224

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Saturday, April 21, 2018 Post-race celebration with awards, music, food and craft beer Lake Rebecca Park Reserve, Rockford, MN ThreeRiversParks.org/trailmix

www.midwestevents.com

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Tri Fitness White Bear Lake, MN www.trifitnesswbl.com Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

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North Suburban Aquatic Club Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

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Hudson Area Masters Hudson, WI www.hudsonswimteam.org Bob Young 630/885-8442 ryoung1064@yahoo.com

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scene in motion

USAT Winter Triathlon Nationals; Cody Crowther/USA Triathlon

Ski Bike Rennet; Three Rivers Parks/Laura Jarriel

www.midwestevents.com

Ski Bike Rennet; Three Rivers Parks/Laura Jarriel

Up Up & Away 5K; Joe Wynveen

USAT Winter Triathlon Nationals; Cody Crowther/USA Triathlon

Up Up & Away 5K; Joe Wynveen

USAT Winter Triathlon Nationals; Cody Crowther/USA Triathlon

Ski Bike Rennet; Three Rivers Parks/Laura Jarriel

www.midwestevents.com

LLS Big Climb; Meridian Studios

Freeeze yer Gizzard

Freeeze yer Gizzard Freeeze yer Gizzard

Half Fast Fast; Midwest Events

Ski Bike Rennet; Three Rivers Park/ Laura Jarriel Half Fast Fast; Midwest Events

Half Fast Fast; Midwest Events LLS Big Climb; Meridian Studios

www.midwestevents.com

Half Fast Fast; Midwest Events

LLS Big Climb; Meridian Studios

Up Up & Away 5K; Joe Wynveen

3 STEPS TO SUCCESS by Kris Swarthout

Analysis

Planning

Execution

Starting your season on the right foot (or the left) Like it or not, the 2018 season is upon us and you are in it with the rest of us. Accepting that fact we must take the best first steps towards making our season a success. For the purpose of this article we are going to assume you the reader are not someone who has been logging 20 hours per week all winter long (you know who you are). We will be breaking down this process into three steps; analysis, planning and execution. First things first, take some time to breakdown what you did last season. Take an honest look at what you did for training, where you raced, the choices you made around nutrition and hydration. What worked well, what were your successes? Be specific and define why you think it was success. Hint, it does not have to have been a win or a PR. What I am looking for is a list of what you did right. Did you eat the right food before a race? Did you taper correctly before a big day or was it that you got your head into a big track workout. Whatever those pieces were, we need to write them out and record them so we can build off of them and not struggle to redefine where our wins come from. On the other end of this spectrum, we need to make a list of what did not go well. Try and keep this list balanced and not a turn to Negativetown. It becomes a very easy practice for us as humans to be overly critical of ourselves, this is why I had you work on the successes first, it is vital we keep things more positive than negative. This will help with your overall mindset going into this season. Once we have recorded the key elements that defined our last season we need to create a gameplay for this one. Start by defining your goals. Goals can be tricky, make them too lofty and we never reach them, make them too soft and they don’t challenge us. Your goals should be in that sweet spot that keeps you reaching and hopefully allows for you to grab onto one or two throughout the year. Your goals should cover a few levels as well. Establish daily goals, things like not skipping workouts, eating healthy meals, avoiding those regular four drink happy

hours after work. Write them down, read them daily and evaluate every night how they went for you. Next what are your race goals? What races do you want to do this year and more importantly why do you want to do them? What do you want to achieve in these races? Are you looking to podium or simply go faster based on previous races. If you are doing races you have done before, take some extra time and evaluate where you can go faster or race smarter. Did your attack on the big hill back fire? Did you blaze out of T2 and fizzle? Closely evaluate and draw up new game plans for these races and come to them with a smarter or more tactical approach. Finally, let’s kick off the season right, the way the pros do it, with a focus training block. Personally I prefer to do this in the format of a camp in a warm climate, but I know that is not always achievable, so how can we do this in the great white north while still punching the clock? Start by defining what you want to achieve. I suggest you focus on executing focus workouts in a larger volume than you have been in the previous months. Swim three to four times in the week, with solid training goals in each of those swims. Think about form and short distances, think about drills and getting into the rhythm of swimming on a regular basis. Include a test set one of those days. Test your 100, 200 and 500 times. Make these benchmarks a starting point you can move forward from through the season. Let’s do some of the same things on the bike. Start with two or three solid spin sessions per week. These do not need to be four hour sets, they should be 60-90 minutes long and should be structured to allow a good warm up, hard efforts and a cool down. Somewhere in the week, do a 20 minute test set. Record your average power, speed or distance over a 20 minute max effort and use this as a benchmark moving forward. Continue this pattern with the run by mixing your efforts both inside and out. Your test here should be a one mile max effort. I strongly suggest you do this anywhere but a treadmill to allow for your body to push your pace and not the treadmill setting the speed. Throughout the

week/weeks focus on good recovery and fueling. Stretch, do yoga, foam roll, get a massage, use ice, use heat, in other words treat yourself like an athlete. Once you know what you want to do, write it all up in a schedule format. Treat it like a real camp and define what you are going to do and when so you can look forward to the workouts and plan accordingly. This will get you in the correct mindset as well. These steps may all seem simple or basic, but that is the key to a beginning, doing the basic work and laying down the foundation. The more serious you take the steps, the more you will get out of it and the more successful you will be. Don’t cheat it, don’t cut corners and by all means never think you don’t need to do it because you have been racing and training for many years and you no longer need to do it. You my friend are the one who needs to go back to the basics and do this the most. Until next time, happy training and be good to each other. Coach Kris

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com

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Spring Training: Don’t Forget to Train Your Gut! by Val Schonberg MS, RD, CSSD, LD

Spring is an exciting time for endurance athletes in the Midwest. The snow is beginning to melt, the days are getting longer, and the emerging race schedule provides the incentive to challenge your spring and summer training goals. As motivating as the upcoming season may be, for many endurance athletes the thought of struggling through another summer with painful and distressing stomach problems may leave them wondering how to succeed versus barely survive their next event. If this sounds familiar, you may need to train your gut. It’s no secret that athletes, especially those in endurance sports, often struggle with symptoms of decreased appetite, bloating, nausea, vomiting, cramping, and diarrhea during or after their event. Depending on the study, it’s estimated 30% to 90% of distance runners experience intestinal problems related 14

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to exercise. One study reported that 43% of triathletes suffered serious gastrointestinal (GI) problems and 7% abandoned the race because of GI problems (Jeukendrup et al., 2000). There are many causes for these symptoms, including posture or “jostling” of organs during activity; decreased gastric motility; and decreased blood flow to the gut during a long bout of activity. GI symptoms are also more likely to occur during hot weather and are exacerbated by dehydration as well as other nutritional factors including: •Amount and timing of fat and protein intake •Intake of concentrated carbohydrate solutions •High fiber foods consumed just prior to an event •Individual tolerance of lactose and/or foods containing FODMAP foods - short for “Fermentable, Oligosaccharide, Disaccharide, Monosaccharide and Polyols” that are a family of short-chain carbohydrates Consequently, it’s common for athletes to practice strategies that often restrict intake of certain foods and fluids, i.e. FODMAPs, or reduce intake entirely, especially prior to a race. Many times, a link with nutrition intake is not always found and unfortunately this limited intake may worsen the problem, negatively impact performance, and could result in nutrient deficiencies when too restrictive.

Dr. Asker Jeukendrup, a leading expert in the field of exercise and sports medicine, suggests another approach that involves “training the stomach” to adapt and tolerate ingesting the volume of fluids and/or food needed during competition without the distress and discomfort (Jeukendrup, Sports Medicine, 2017). Just like an athlete needs to train their muscles, heart, and lungs to effectively handle increased workload and intensity of activity, the gut is an athletic organ responsible for delivering the food and fluid necessary for optimal athletic performance. When athletes are not accustomed to consuming food and fluid during exercise, there is a greater risk of GI symptoms. According to Dr. Jeukendrup, the following practical tips may help by improving gastric emptying and the perception of fullness (reduced bloating), improving tolerance of larger amounts of food/fluids, and increasing the speed of absorption. 1. Exercise with plenty of fluid to train the stomach. Of course, it’s important to always start exercise well-hydrated, drinking 2-3 cups of fluid about 4 hours before exercise. During exercise, drink every 10-20 minutes, replacing water loss from sweat during exercise to minimize dehydration that can contribute to GI problems. There is no benefit in hyperhydration, but rather practice ingesting enough fluid (consistently) during exercise to train the stomach to increase gastric emptying and reduce bloating and fullness during exercise. 2. Exercise immediately after consuming a meal. This may be especially effective for athletes who experience GI distress or discomfort even

when eating or drinking small volumes. In addition to improving gastric emptying during activity, this practice may help improve absorption of fluids and nutrients. 3. Train with a high carbohydrate diet. Despite the popular idea that a low carbohydrate, Paleo or Ketogenic diet is beneficial, an athlete who avoids carbohydrate in training may suffer more GI problems during their event. With a low carbohydrate diet, the body adapts by downregulating transporters in the gut, and less carbohydrate can be absorbed. Thus, when this athlete tries to consume a sports drink or even small amounts of carbohydrate during their race, GI problems may result. Current guidelines recommend athletes consume up to about 60 grams per hour (g/h) for up to two hours. With prolonged events (> 2 hours), slightly greater amounts of carbohydrate (90 g/h) would be recommended. Practice consuming a variety of carbohydrates during training, such as gels, sports drinks, bars, bananas, dried fruit, crackers, etc. to improve your gut’s ability to absorb and use different types of carbohydrates. 4. Practice your race nutrition plan in the weeks leading up to the race. Once you’ve determined what you prefer and tolerate best in terms of fluids, timing, amount, and type of carbohydrate, stick to your plan on race day and reduce the chances of getting unwanted GI symptoms. Although gastrointestinal problems may be commonplace among endurance athletes, it’s imperative that if an athlete is concerned that he or she should seek advice from a qualified medical professional. There are other causes of GI issues or pre-existing GI conditions that may worsen with intense exercise and need to be properly cared for. With a little practice and spring training for the gut, a successful season lies ahead. According to Minnesota native, Gaby Bunten, USAT All American Triathlete and Personal Trainer with Final K Sporting Servies, “I’d have to agree 100% (with training the gut). I went for quite a while where I trained with little to no calories from electrolyte or fuel. Once I’d race and use electrolytes and fuel, my system would be thrown out of whack. But, once I started using fuel/electrolytes as needed for duration/intensity, I didn’t experience those symptoms! I’ve noticed I can take in a higher amount of calories without feeling nauseous or bloated, and my energy levels improved GREATLY at the later stages of the race.”

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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Play Your Way to Fitness! by Dr. Marie-Christine Leisz

March and April are always tough months to get through if you like to run, cycle or even Nordic ski. The snow is getting increasingly crummy for skiing and outdoor surfaces are often treacherous for running or cycling due to thaw and re-freeze. You feel like you are in endurance sports Limbo! You also may be in that waning honeymoon period of the year when novel New Year’s fitness resolutions to be active are harder to keep. You need a motivation boost to get out of the winter slump. Here are some suggestions to get through the transition months to glorious spring and summer!

activities for adults. This is an effective way to get sedentary people moving but also can liven up a stale exercise program for fit adults. Try to remember the things you loved to do when you were a child and do them again! Try that indoor trampoline park or dig out the ice or roller skates. Or even better, grab some friends and join a kickball, dodge ball, basketball, broomball or volley ball league at a community education center or through Minneapolis-Saint Paul Parks and Recreation.

1. Take an active vacation: March and April are excellent months to get away to a place with more snow for skiing or a warmer location to run and cycle. Even a long weekend is revitalizing. And, if you don’t have the financial resources to fly, consider a driving vacation. This time of year, you don’t have to drive very far south to hit warmer weather. Average temperatures in April in central and southern Iowa, Missouri and Illinois are between 60-70 degrees. Pick a spot with other fun attractions and you will have a great time!

3. Learn a new skill: Is learning Yoga, Pilates, Tai Chi, Zumba, Cross Fit, indoor spinning, horseback riding, rock-climbing, or swimming on your bucket list? Here’s your chance to finally accomplish your goal! Like the playbased activities listed above, classes for most of these activities are also readily available and affordable at community education centers or through Minneapolis-Saint Paul Parks and Recreation. If trying to make time attending a studio or gym-based class like Yoga, Pilates or Tai Chi is not going to happen, you can work out at home using an on-line or on-demand video exercise program on your TV cable channel.

2. Make exercise play! Remember how much fun playing outside was when you were a kid? You probably threw, bounced, kicked, hit and caught balls, roller and ice skated, climbed trees, jumped rope, played hop scotch and generally ran around. You enjoyed every minute and did not realize you were getting and staying fit, using all the muscle groups in your body at the same time. Sports and Fitness scientists are now advocating play-based sports and

4. Dancing! Yes, that’s right, dancing. Have you ever watched an old movie featuring ballroom dance scenes and admired how effortlessly the actors glided across the floor? Not only is dancing fun, it is a true fitness activity as an hour of dancing can burn up to 500 calories. Most of us only get a chance to lumber around a dance floor at weddings and feel very selfconscious the whole time. Now is the time to gain confidence and let your inner dancer shine!

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If ballroom is not for you, consider hip-hop, Latin, swing, or even folk and ballet! Dancing is also an activity that is more fun with friends and we are so fortunate that the Twin Cities has lots of places to learn. So, to jazz up your activity routine by rediscovering old things you used to love or trying new things you will learn to love! But like with any change in sport training, if you are launching a new physical activity, start slow. This is especially true if the activity involves muscle groups you don’t regularly use. The last thing you want is an injury when you are supposed to be having fun!

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: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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