Midwest Events May/June 2016 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS MAY/JUNE 2016

Race & Event Calendar

A Look Back at Grandma’s Marathon

Let’s Roll

advice from local bike shops

www.midwestevents.com

Gut Check Active Commuting Too many bikes?

Experience events that bring friends and family together in the spirit of fitness and fun. Life Time Athletic Events provides the highest quality races for every pace and passion.

2016 Event Schedule 22

Lakeville Duathlon Espritdeshe.com

July

Torchlight 5K Torchlight5k.com

June Kids Tri Winona LTKidsTri.com

August Maple Grove 5K and Fitness Jam Espritdeshe.com

June Trinona Trinona.com

August Life Time Tri - Maple Grove MapleGroveTriathlon.com

June Lutsen 99er Lutsen99er.com

25 July

Duathlon Now Available!

Nov.

Delta Dental Turkey Day 5k Turkeyday-5k.com

Life Time Tri - Minneapolis MplsTri.com Duathlon Now Available!

Life Time Members save on registrations. Use your LT Bucks for race entries. Register early for best pricing! EventsbyLifeTime.com

May

NOVEMBER 12-13

RUN THE LAS VEGAS

STRIP AT NIGHT MARATHON | HALF MARATHON | 10K | 5K

BRING YOUR LIGHT RunRocknRoll.com/las-vegas 速

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

*photo courtesy of Grandma’s Marathon

04 contents

04 Race and Event Calendar

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

09 Jeremy SartainConnecting kids with bikes. Free bikes, free workshops.

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

10 Scene in Motion /////////////////////////////////////////////////////////////////////////////////

13 Active Commuting 14 Bikes

Can you have too many?

15 Bike Tours 16 Grandma’s Marathon A look back through the years

19 Gut Check 20 Let’s Roll Gear up with your local bike shop Cover photo: Jenn Barnett Photos

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494 To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Jackie Ricker, winner of the Hot Chocolate race entry, and Ben Ursel, winner of the Life Time Tri race entry! Check out www.midwestevents.com for our monthly race entry contests.

RACE CALENDAR

sponsored by

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

RUN Date Events

Location

Type

Date Events

Location

Type

5/1

Bud Break 5K & Kids Daffodil Dash

Chaska, MN

Run

5/14 Lumberjack Laps Fun Run

Cloquet, MN

Run

5/1

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/15 Run & Ride Valleyfair Half Marathon/10K

Shakopee, MN

Run

5/1

Unleash the SHE 5K/10K

Rochester, MN

Run

5/15 Divas Half Marathon & 5K

Branson, MO

Run

5/1

Second Chances 5K

St. Paul, MN

Run

5/15 The Color Dash 5K

E. Grand Forks, MN

Run

5/1

Fish Lake 5K Festival

Prior Lake, MN

Run

5/15 Next Steps 5K

St. Paul, MN

Run

5/6

Granddad Running Time Trial

LaCrosse, WI

Run

5/19 Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/7

Alive 4 5K Run/Walk

New Brighton, MN

Run

5/20 Fargo 5K Run/Walk

Fargo, ND

Run

5/7

Festival Foods Grandad Half Marathon/Relay/ 5K

LaCrosse, WI

Run

5/20 St. Cloud Senior Games 10K

St. Cloud, MN

Run

5/7

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/21 Officer Down 5K

Aitkin, MN

Run

5/7

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

Run

5/21 Autism 5K

Minneapolis, MN

Run

5/7

Run the Ridge

Run

5/21 Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/7

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

Run

5/21 Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/7

Run the Ridge

Chaska, MN

Run

5/21 The Old Glory Run

Cold Spring, MN

Run

5/7

Rockin’ Robin Run

Rochester, MN

Run

5/21 Cellcom Green Bay 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/7

Door County 1/2 Marathon & Nicolet Bay 5K

Fish Creek, WI

Run

5/21 Go Girl Run 1/2 Marathon & 5K

Columbia, MO

Run

5/7

Run Like A Mother

St. Paul, MN

Run

5/21 Fast and the Furry 8K, 5K9

St. Paul, MN

Run

5/7

Abria Life is Wonderful Family Fun Run & 5K

St. Paul, MN

Run

5/21 Rock ‘N Run

Little Falls, MN

Run

5/7

Lake Minnewaska Half Marathon

Glenwood, MN

Run

5/21 Birdtown Half Marathon

Robbinsdale, MN

Run

5/7

Save our Hooterz Fun Run

Cloquet, MN

Run

5/21 Girls on the Run

Red Wing, MN

Run

5/7

Girls on the Run

Cedar Rapids, IA

Run

5/21 Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/7

Moose Run 10K/5K

Moose Lake, MN

Run

5/21 Challenge Obesity 5K

St. Paul, MN

Run

5/7

Run for the Roses

Hastings, MN

Run

5/21 Remember the Fallen 5K

Sioux Falls, SD

Run

5/7

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/22 Next Steps 5K

St. Paul, MN

Run

5/7

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/22 Salomon CITYTRAIL Loppet

Robbinsdale to Mpls

Run

5/7

Run Around Woman Lake 30K Run, 5K Run/Walk Longville, MN

Run

5/22 Wolf Run 5K

Eagan, MN

Run

5/7

Mothers Day Walk/Run

Duluth, MN

Run

5/23 Fit 2 Fight 5K Fun Run

Blaine, MN

Run

5/7

Black River Falls School Forest 5K

Black River Falls, WI

Run

5/26 Tria Running with the Law 5K

Minneapolis, MN

Run

5/8

Mileka’s Run

Silver Lake, MN

Run

5/28 Run the Inferno 6.2 mile & 19 Mile

Siren, WI

Run

5/8

Run with the Housewives

Maple Grove, MN

Run

5/28 Veterans Memorial Run 10K/5K

New Richmond, WI

Run

5/8

Mother’s Day 5K

St. Paul, MN

Run

5/28 Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/8

Woodbury Mother’s Day 5K

Woodbury, MN

Run

5/28 Lupine 5K

Delano, MN

Run

5/8

Komen Run for the Cure

MN to IA

Run

5/28 Cody’s Dash 5K

Hopkins, MN

Run

5/12 Medtronic TC 1 Mile

Minnapolis, MN

Run

5/28 Stillwater 1/2 Marathon,5K

Stillwater, MN

Run

5/14 Run for Hope 5K

Burnsville, MN

Run

5/28 Madison Twilight 10K and Kids Race

Madison, WI

Run

5/14 Dash It for Baskets

Eagan, MN

Run

5/28 Conquer the Crossroads 5K

St. Paul, MN

Run

5/14 Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/28 MedCity Kids Marathon 5K DiaperDash ToddlerTrot Rochester, MN

Run

5/14 Journeys Marathon, Half, 13.1 Power Walk, 5K

Eagle River, WI

Run

5/29 Med City Marathon & Half Marathon, Relay, 20 Mile Rochester, MN

Run

5/14 Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/29 Madison Half Marathon

Madison, WI

Run

5/14 Girls on the Run

Eau Claire, WI

Run

5/29 Awake the Grapes 10K, 5K, 1 Mile

Alexandria, MN

Run

5/14 Run Like A Mother

St. Paul, MN

Run

5/29 MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/14 Brookings Marathon, Half Marathon, Relay

Brookings SD

Run

5/30 10Kato Run Strong

Mankato, MN

Run

5/14 Chaska 10K/5K

Chaska, MN

Run

5/30 Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/14 Run & Ride Valleyfair 5K & 1 Mile

Shakopee, MN

Run

5/30 Randy’s Run

Eden Prairie, MN

Run

5/14 Be the Match Walk/Run

Minneapolis, MN

Run

5/30 Challenge Hearts & Minds 5K

St. Paul, MN

Run

5/14 Just One More 5K

Andover, MN

Run

6/1

JJ’s 5K & 2.5K

Chaska, MN

Run

5/14 The Nova Classic 2k, 5k, 10k

St. Paul, MN

Run

6/4

Manitou 15K

White Bear Lake, MN

Run

5/14 Mama Marla’s Hike it or Bike It 10K/5K

Long Prairie, MN

Run

6/4

Run Wild 5K

Center City, MN

Run

5/14 Veterans Memorial Hall 5K

Duluth, MN

Run

6/4

Girls on the Run

Bloomington, MN

Run

www.midwestevents.com

Chaska, MN

WALK

Date Events

Location

Type

6/4

Delta Scholarship Fund 5K Run

Minneapolis, MN

Run

Date Events

Location

Type

6/4

Rhubarb Run

Lanesboro, MN

Run

5/1

Walk MS

Alexandria, MN

Walk

6/4

Johnson-Turner Calorie Burner

Forest Lake, MN

Run

5/1

Walk MS

Faribault, MN

Walk

Run

5/1

Walk MS

Fergus Falls, MN

Walk

Run

5/1

Walk MS

Grand Rapids, MN

Walk

Run

5/1

Walk MS

Hutchinson, MN

Walk

Run

5/1

Walk MS

Park Rapids, MN

Walk

Run

5/1

Walk MS

Rochester, MN

Walk

Walk MS

St. Cloud, MN

Walk

Walk MS

6/4 6/4 6/4 6/4 6/5

Lake Region Half Marathon, 5k, 1Mile Lola’s Lake Waconia Half Marathon, 10 MI,5K Walker Methodist 5 & 10K Run/Walk Lymphomathon Minneapolis Marathon

Fergus Falls, MN Waconia, MN Minneapolis, MN Minneapolis, MN Minneapolis, MN

6/5

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

5/1

6/5

Hope in Motion 5K & 1K Walk

Bloomington, MN

Run

5/1

Twin Cities, MN

Walk

6/7

The Color Dash 5K

Brooklyn Park, MN

Run

5/17 Walk to Cure Arthritis

Grand Forks, ND

Walk

6/10 The Color Dash 5K

Worthington, MN

Run

5/14 Walk MS

Multiple cities, SD

Walk

6/11 Red River Run 15K/5K

Fargo, ND

Run

5/14 Walk to Cure Arthritis

Bismarck, ND

Walk

Run

5/14 Walk to Cure Arthritis

Des Moines, IA

Walk

Run

5/21 Walk to Cure Arthritis

Northern Lakes, MN

Walk

Run

5/21 Walk to Cure Arthritis

Cedar Rapids, IA

Walk

Run

5/21 We Walk Marathon/1/2 Marathon/ 50KM

St. Joseph, MN

Walk

Run

6/4

Fargo Kidney Walk

Fargo, ND

Walk

Run

6/4

Lymphomathon 5K Walk

Minneapolis, MN

Walk

Hope Walk

Bloomington, MN

Walk

Sioux Falls, SD

Walk

Date Events

Location

Type

5/1

Break the Stigma Trail Races

Farmington, MN

Trail Run

5/7

Go Spring 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

5/7

Ham Run Half Marathon, 5K

Grand Marais, MN

Trail Run

5/14 Maple Syrup Fun Run 10K, 5K, 1M

Faribault, MN

Trail Run

5/14 Uff-Da Trail Run

Woodville, WI

Trail Run

5/14 Ice Age Trail 13.1 M, 50K, 50M

La Grange, WI

Trail Run

5/15 Apple Blossom Races

Hastings, MN

Trail Run

5/21 TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

5/21 Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

5/22 Salomon CITYTRAIL Loppet 10 Mile 10K

Robbinsdale to Mpls

Trail Run

5/25 Endless Summer Trail Series Lebanon 10K

Eagan, MN

Trail Run

5/28 Growing Green Trail Run 13.1M/6.5 M

Rush City, MN

Trail Run

6/4

Driftless Discovery Trail Run

Decorah, IA

Trail Run

6/4

Chester Woods Trail Races 5K/10 M/50K

Eyota, MN

Trail Run

6/4

Buffalo River Trail Run, 10K, 5K

Glyndon, MN

Trail Run

6/4

Mile in My Shoes

Bloomington, MN

Trail Run

6/5

Deadwood Mickelson Trail Marathon

Deadwood, SD

Trail Run

6/11 Suburban Adventure 10K/5K

Lakeville, MN

Trail Run

6/11 City of Trails 5K & Rock n River 10K Trail Run

St. Croix Falls, WI

Trail Run

6/11 Sour Grapes Half & Half

Brainerd, MN

Trail Run

6/11 Running Wild Trail Run 7K Run/1 Mile Run/Hike

Pelican Rapids, MN

Trail Run

6/15 Endless Summer Trail SeriesFrench 5KM

Plymouth, MN

Trail Run

6/23 Kick up the Color 5K

Bemidji, MN

Trail Run

6/29 Firecracker Trail Run

Eau Claire, WI

Trail Run

5/14 Ice age 50 Mile, 50K, Half Marathon

La Grange, WI

Ultra

5/21 We Walk 50K

St. Joseph, MN

Ultra

5/28 Booneville Backroads Ultra 100M/100K/50K

Booneville, IA

Ultra

6/4

23 Hours to End Suicide

Lutsen, MN

Ultra

6/4

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

6/4

Kettle Moraine38M, 50K, 100K, 100M

La Grange, WI

Ultra

6/4

Integreon Int’l Charity Challenge 6 Hour

Fargo, ND

Ultra

Sturgis, SD

Ultra

6/11 Marathon to Marathon Full, 1/2 Marathon, Relay, 5K Storm Lake, IA 6/11 The Color Dash 5K 6/11 Cody’s Dash 5K 6/11 River Rat 5K 6/11 MN State DAR Flag Day 5K 6/11 Best Dam 5K @ Fort Randal

Perham, MN Hopkins, MN Little Falls, MN Ramsey, MN Pickstown, SD

6/11 Suburban Adventures 5K/10K

Lakeville, MN

Run

6/4

6/11 Lederhosenlauf 5K

St. Paul, MN

Run

6/11 Sioux falls Kidney Walk

6/11 Marathon to Marathon

Storm Lake, IA

Run

6/11 Red River Run 15K/5K

Fargo, ND

Run

6/11 Rock ‘n Sole 1/2 Marathon, 1/4 Marathon & 5K

Milwaukee, WI

Run

6/11 Stop the Trafficking 5K

Eden Prairie, MN

Run

6/17 Whipper Snapper Races for Kids 6/17 William A. Irvin 5K 6/18 Perham Turtlefest Half Marathon 6/18 Water Carnival Run by the River 6/18 BK 5K Road Race & 1K Kids Race 6/18 Tutus & Tennis Shoes 5K 6/18 Zumbrota Covered Bridge 5K,10K, Half Marathon 6/18 Farmington Dew Run 6/18 Fill Their Plate Run 5K/10K

Duluth, MN Duluth, MN Perham, MN Hutchinson, MN Winona, MN Forest Lake, MN Zumbrota, MN Farmington, MN Minneapolis, MN

Run Run Run Run Run Run Run Run Run

6/18 Garry Bjorklund Half Marathon

Duluth, MN

Run

6/18 Grandma’s Marathon

Duluth, MN

Run

6/18 Run by the River, 15K, 5K, Kids Run 6/18 BK 5K Road Race & 1K Kids Race 6/19 Greenway’s Viking Grid Iron Gallop 6/19 Mountain Lake Pow Wow Road Race 6/19 Fathers Day 5K 6/22 Moonlight 5K 6/24 Midnight Sun Midnight Run 6/24 Firefly 5K 6/24 Lakes Area Endurance Half Marathon & 5K

Hutchinson, MN Winona, MN Minneapolis, MN Mountain Lake, MN St. Paul, MN St. Paul, MN Duluth, MN St. Clair, MN Alexandria, MN

Run Run Run Run Run Run Run Run Run

6/25 Get Your Rear in Gear - Rochester

Rochester, MN

Run

6/25 HeartBeat 5000 5K Run/Walk

Minneapolis, MN

Run

6/25 Time to Fly 1K, 5K, 10K 6/25 Komen Brainerd Lakes Race for the Cure 6/25 The Color Dash 5K 6/25 Circle of Life Half Marathon 6/25 Illuminight 5K 6/25 Run for the Roses 6/26 TC Pride Rainbow Run 6/26 Granite City Days 5K

St. Paul, MN Brainerd, MN Walker, MN Lake City, MN Detroit Lakes, MN Roseville, MN Minneapolis, MN St. Cloud, MN

Run Run Run Run Run Run Run Run

ULTRA and TRAIL RUN

6/24 Black Hills 100 Miler, 50 Mile, 50K, 30 K

www.midwestevents.com

TRIATHLON

Date Events

Location

Type

Date Events

Location

Type

6/18 Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

5/21 Land Between the Lake Canoe Tri

Albert Lea, MN

Offroad Tri

6/26 Dynamic Duo Duathlon

Ashland, WI

Duathlon

6/4

Forest City, IA

Offroad Tri

6/20 Tri-Barnes

Barnes, WI

Offroad Tri

6/25 U-Care Tri-Loppet

Minneapolis, MN

Offroad Tri

Date Events

Location

Type

5/1

Dip Ride & Dash Indoor Triathlon

Duluth, MN

Triathlon

5/6

LaCrosse Omniun

LaCrosse, WI

Cycle

5/1

TriZou Triathlon

Columbia, MO

Triathlon

5/7

Ride Around Woman Lake

Longville, MN

Cycle

5/1

MSU Spring Triathlon

Mankato, MN

Triathlon

5/7

Tour de Red Wing

Red Wing, MN

Cycle

5/1

Wolves Triathlon

Aberdeen, SD

Triathlon

5/7

Bike MS Twin Cities Ride

St. Paul, MN

Cycle

5/7

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/7

Dar’s Midwest Time Trial Championship

Willard, WI

Cycle

5/7

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/14 Mayor’s Bike Ride

W. Des Moines, IA

Cycle

5/14 BACC 10th Annual Icebreaker Triathlon

Barron, WI

Triathlon

5/14 The Organ Trail 10, 25, 50 & 75 M

No. Liberty, IA

Cycle

5/14 Sanford Health Triathlon

Thief River Falls, MN

Triathlon

5/14 19th Annual Hiawatha Classic Bike Ride

Perry, IA

Cycle

5/15 Kansas City Triathlon

Kansas City, MO

Triathlon

5/14 Mama Marla’s Hike it or Bike It 15.5 mile

Long Prairie, MN

Cycle

5/21 Root River Triathlon

Houston, MN

Triathlon

5/14 Nebraska Omnium Weekend

Omaha, NE

Cycle

5/29 Aurora BayCare Triathlon

Green Bay, WI

Triathlon

5/15 Mayor’s Bike Ride Ucan Loop

Urbandale, IA

Cycle

6/4

New Bri Tri

New Brighton, MN

Triathlon

5/21 Bob Barabe Memorial Time Trial

Somerset, WI

Cycle

6/5

Buffalo Triathlon

Buffalo, MN

Triathlon

5/22 Tour du Taliesin

Spring Green, WI

Cycle

6/5

Pigman Triathlon Sprint

Palo, IA

Triathlon

5/27 Burlington Road races

Burlington, IA

Cycle

6/5

Eau Claire Triathlon

Eau Claire, WI

Triathlon

5/28 Snake Alley Criterium

Burlington, IA

Cycle

6/5

Legend Free State Triathlon

Lawrence, KS

Triathlon

5/28 Memorial Classic Road Race

Minneapolis, MN

Cycle

6/11 LifeTime Kids Triathlon

Winona, MN

Triathlon

5/29 Melon City Criterium

Muscatine, IA

Cycle

6/11 Lakes to Pines Triathlon

Park Rapids, MN

Triathlon

5/29 Leinenkugel’s Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

6/11 Fairmont Triathlon

Fairmont, Mn

Triathlon

5/30 Quad Cities Criterium

East Davenport, IA

Cycle

6/11 Orthology Triathlon, 1/2 Ironman/Olympic/Relays

Rockford, MN

Triathlon

6/4

Rib FallsTime Trial

Edgar, WI

Cycle

6/11 Chippewa Triathlon

Cass Lake, MN

Triathlon

6/4

Tour de Cure

Minneapolis, MN

Cycle

6/12 Life Time Trinona

Winona, MN

Triathlon

6/4

Tour of Lakes

Brainerd, MN

Cycle

6/12 Grand Rapids Triathlon

Ada, MI

Triathlon

6/4

Tour de Pepin

Lake City, MN

Cycle

6/12 Capital City Tri

St. Paul, MN

Triathlon

6/4

Bike Bemidji

Bemidji, MN

Cycle

6/18 Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

6/10 Bike MS: C.H. Robinson MS 150 Ride

Duluth to Twin Cities

Cycle

6/18 Toughman Wisconsin

Sherwood, WI

Triathlon

6/10 North Star Bicycle Festival

St. Paul Area, MN

Cycle

6/18 Topeka Tinman Triathlon

Topeka, KS

Triathlon

6/11 Lifetime Hillfest

Prescott, WI

Cycle

6/18 Dakotaman Triathlon

Harrisburg, SD

Triathlon

6/11 North Dakota Tour de Cure

Fargo, ND

Cycle

6/19 Wisconsin Milkman Triathlon

Madison, WI

Triathlon

6/11 Tour de Cure

Urbandale, IA

Cycle

6/19 My First Tri

Lino Lakes, MN

Triathlon

6/11 Frederic Time Trial

Frederic, WI

Cycle

6/19 Rochesterfest Triathlon

Rochester, MN

Triathlon

6/11 Tri-State Trails Tours

Sioux City, IA

Cycle

6/19 Got Energy Triathlon

West Salem, WI

Triathlon

6/11 Tour of the Mississippi River Valley

Bettendorf, IA

Cycle

6/24 Sanford Kids Tri for Health

Jackson, MN

Triathlon

6/18 BaCoon Ride

Waukee, IA

Cycle

6/25 Sanford Tri for Health

Jackson, MN

Triathlon

6/18 Bike Bemidji Loop the Lake Festival

Bemidji MN

Cycle

6/25 Average Joe Triathlon

Perham, MN

Triathlon

6/18 Lake to Lake Ride

Waterloo, IA

Cycle

6/26 Copper Creek Triathlon

Pleasant Hill, IA

Triathlon

6/12 Chase Trempeauleau

Trempeauleau, WI

Cycle

6/26 Lake Waconia Triathlon

Waconia, MN

Triathlon

6/19 Ride the River

Davenport, IA

Cycle

6/26 St. James Triathlon

St. James, MN

Triathlon

6/25 Dairy Days Road Race

Greenwood, WI

Cycle

6/27 Wall Lake Triathon

Sioux Falls, SD

Triathlon

6/25 Bike MS C.H. Robinson Iowa Ride

Ankeny, IA

Cycle

6/30 Turtleman Triathlon

Shoreview, MN

Triathlon

6/25 Tour de Cure Eastern Iowa

Cedar Rapids, IA

Cycle

6/25 Tour Sioux Falls

Sioux Falls, SD

Cycle

6/25 Superior Vistas Bike Tour

Washburn, WI

Cycle

6/25 Univ. of Okoboji Cycling Classic 25, 50, 100 M

Milford, IA

Cycle

6/26 Get the Lead Out! Time Trial

Greenwood, WI

Cycle

9/24 Tour de Hugo

Hugo, MN

Cycle

Winnebago Outdoor Adventure Race

DUATHLON

CYCLING

Date Events

Location

Type

5/1

Neenah Duathlon

Neenah, WI

Duathlon

5/7

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/14 Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/14 Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

Date Events

Location

Type

5/21 Pace and Pedal

Black River Falls, MN

Duathlon

5/1

Beverly Fat Tire Frenzy

Cedar Rapids, IA

Fat Tire

5/22 Gildan Esprit de She Duathlon

Lakeville, MN

Duathlon

5/1

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/22 Gear West Duathlon

Orono, MN

Duathlon

5/7

Northern Kettles Endurance Challenge

Greenbush, WI

Mtn. Bike

5/27 Apple Kids Duathlon

Sartell, MN

Duathlon

5/15 Iola Bump & Jump

Iola, WI

Mtn. Bike

5/28 Apple Duathlon

Sartell, MN

Duathlon

5/15 DirtWirz Bike Week

Elk River, MN

Mtn. Bike

www.midwestevents.com

FAT TIRE & MOUNTAIN BIKE RACE

Date Events

Location

Type

5/22 Sugar Bottom Marathon

Solon, IA

Mtn. Bike

6/4

Summerset Shootout

Carlisle, IA

Mtn. Bike

6/4

Mt. Borah Epic

Cable, WI

Mtn. Bike

6/4

Romp in the Swamp Epic

Wausau, WI

Mtn. Bike

6/5

Battle of CamRock

Rockdale, WI

Mtn. Bike

6/5

Detroit Mountain

Detroit Lakes, MN

Mtn. Bike

6/11 The Ingawanis Woodland Shreddfest

Carlisle, IA

Mtn. Bike

6/11 Psycowpath Lewis & Clark Crusher

Council Bluffs, IA

Mtn. Bike

6/12 Bluff Riders Charge

Mankato, MN

Mtn. Bike

6/12 Mt. Morris Challenge

Mt. Morris, WI

Mtn. Bike

6/15 Chamois Time Trial

North Liberty, IA

Mtn. Bike

6/18 Chequamegon 100

Cable, WI

Mtn. Bike

6/18 Southern Kettles Classic

Eagle, WI

Mtn. Bike

6/25 Lutsen 99er

Lutsen, MN

Mtn. Bike

6/26 Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

6/28 Buck Hill Birch Bump

Burnsville,MN

Mtn. Bike

Date Events

Location

Type

5/1

Miesville FiftySix

Miesville, MN

Gravel Bike

5/7

The Hungry Bear 100

Cable, WI

Gravel Bike

5/7

Burleigh County Cup

Burleigh County, ND

Gravel Bike

5/7

Geezer Ride V4

HOW FAR WOULD YOU GO TO END CROHN’S & COLITIS?

GRAVEL BIKE RACE

North English, IA

Gravel Bike

5/13 Alexander 380

Spring Valley, MN

Gravel Bike

5/14 Almanzo 100, Royal 162

Spring Valley, MN

Gravel Bike

5/21 The Bear 100

Laona, WI

Gravel Bike

5/21 Riotgrravel

Hastings, MN

Gravel Bike

5/28 Le Grand du Nord

Grand Marais, MN

Gravel Bike

5/29 Badlands Gravel Battle

Medora, ND

Gravel Bike

ADVENTURE RACE/EVENT/CANOE Date Events

Location

Type

6/18 Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

6/25 Roll for the Roses 10K

Roseville, MN

Inline

5/7

TurtleRiver St Pk, ND

Adv Race

5/12 Lake Bronson Adventure Race

Lake Bronson, MN

Adv Race

5/15 Gladiator Assault Challenge

Boone, IA

Adv Race

5/21 Hayward Color Dash

Hayward, WI

Adv Race

5/21 Battle Frog Obstacle Race

Minneapolis, MN

Adv Race

5/27 Olmitz Miner Adventure Race

Chariton, IA

Adv Race

6/4

Winnebago Outdoor Adventure Race

Forest City, IA

Adv Race

6/4

One Tough Cookie

Quad Cities IA

Adv Race

6/11 Insane Inflatable 5K

St. Cloud, MN

Adv Race

6/12 Chase Trempealeau

Trempealeau, WI

Adv Race

6/19 Minneapolis Challenge Adventure Race

Minneapolis, MN

Adv Race

6/25 Rubicon Race

Davenport, IA

Adv Race

6/25 Spartan Sprint Race

Welch, MN

Adv Race

6/25 Goliath Challenge

Hudson, WI

Adv Race

6/26 Edge the Ledge Adventure Run

Fond du Lac, WI

Adv Race

6/26 Spring Lake Park Trail & Adventure Race

Hastings, MN

Adv Race

5/7

Mora, MN

Canoe

6/11 Zorbaz Gull Lake Challenge

Nisswa, MN

Swim

6/18 END WET 36 Mile

Grand Forks, ND

Swim

6/25 Lake Harriet Open Water Swim

Minneapolis, MN

Swim

END-SPAR Spring Primer Adventure Race

Snake River Canoe Race

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Jeremy Sartain rolls out his bike repair project The following article is reprinted with permission from Lillie Suburban Newspapers.

this coming summer. On May 4, Sartain will have a kickoff and fundraising event at Flat Earth Brewing for ESP Bikes. The funds raised will go towards purchasing a trailer for a pop-up repair shop, buying multiple sets of tools, and for stocking some common parts, such as inner tubes. Sartain would also like to fund an internship. He hopes to raise $10,000 this year. Part of that process will include applying for $5,000 healthy living grants from various healthcare institutions, like Alina or Blue Cross and Blue Shield. Sartain also hosts weekly Fat Bike races during January and February at Keller Lake Golf Course, with the proceeds going to ESP Bikes. He says occasionally people will donate really nice bikes or antique bikes that are of high value. He will often restore those bikes and sell them to raise additional funds for ESP Bikes.

Free workshop; free bikes

East Side resident filling a need for youth programs written by Marjorie Otto She can be reached at 651-748-7816 or at eastside@lillienews.com.Follow her on Twitter @EastSideM_Otto

“There’s just not a heck of a lot for teens to do around here,” says Jeremy Sartain, an East Side resident and creator of ESP (East St. Paul) Bikes. Sartain is using bicycles to get East Side youths involved in their community and to learn some valuable skill sets. He teaches them how to fix donated bikes and then has them give them away in the community. The idea of instructing kids on how to repair bikes came about in an unlikely way -- after a bike theft. In 2015 Sartain had two of his bicycles stolen from his garage. One bike was traced by police to a nearby pawnshop. While searching for his second bike, Sartain noticed many homes in his neighborhood had a bunch of bikes, but most were inoperable because no one knew how to fix them up. After helping some neighborhood kids repair their bikes, he saw there was a need for functional bikes and a need to learn basic bike maintenance. During the summer of 2015, he partnered with Lift CDC, a Christian non-profit based on the East Side that provides teens with job skills training. Sartain decided he would teach the kids how to fix up bikes, and in the process they would gain useful skills. The teens would get one bike to repair and keep, and then fix up bikes to donate in the community. “They loved it last year. They had a really good time,” Sartain says.

New year, big plans That was all last summer. Sartain has been busy expanding this winter, with big plans for

Sartain has been putting most of his efforts into workshops he will be teaching this summer at Arlington Hills Community Center. The workshops will be an expansion of what he started last summer and the main focus of ESP Bikes. East Side youths, ages 12 and up, will meet every Thursday for three weeks to learn how to do basic bike maintenance. They’ll be changing an inner tube, straightening handlebars, tightening chains, and the list goes on. The kids will receive one bike they will keep, and then they will have to fix up additional bikes, which they will give away. On the Saturday of that third week, the kids will then give away the bikes they’ve fixed up. Neighbors can also come to get their bikes tuned up for a suggested donation, or for free if they are unable to pay. Sartain says the location of these giveaways and repairs will be roving. ESP Bikes will hold three of the three-week courses, in June, July and August. The course is very hands-on, Sartain says. Instead of doing a demonstration and having the kids watch, he has them jump right in, practicing while being taught. “If you screw it up, who cares, we’ll figure it out,” he tells them, explaining that the only way they’ll learn is by trying. Sartain is seeking more volunteers to keep the ratio of students to teachers as low as possible. He says he’s willing to train volunteers who might not be mechanically inclined.

Community partnerships Last year, Sartain partnered with Lift to work with East Side teens. He is continuing that partnership, as well as adding another, Merrick Community Services, a non-profit that has been serving the East Side since 1908. ESP Bikes is not yet a certified 501(c)(3) non-profit. Instead, Sartain is a fiscal partner with Merrick, which allows ESP Bikes to raise funds that are tax exempt and tax deductible for donors. Dan Rodriguez, executive director of Merrick and Longkee Vang, youth program supervisor,

both say Sartain has volunteered with Merrick in the past and both admire his determination to make the East Side the best it can be, which aligns with the goals of Merrick. “We’re starting off small, so it didn’t really make sense to go all in with the full non-profit when Merrick was willing to serve that role for us, for me,” Sartain says. Currently, Sartain runs ESP Bike as an offshoot of his personal business, Sartain Athlete Services LLC.

Bikes make connections with kids Sartain is using bikes to engage youths in other ways as well. Besides ESP Bikes teaching kids repair skills, he is hoping they can apply their mechanical abilities elsewhere. “OK, now you’ve learned how to do this, what kind of jobs might be available now that you have this basic skill set?” Sartain asks the teens. He is also organizing a bike day for Boys Totem Town, a residential facility for juvenile offenders in the Battle Creek neighborhood. Sartain will provide loaned bikes from NOW Bikes and Fitness store and the company Framed, which operates out of The House bike and skateboard shop. The goal of the bike day will be to get the Totem Town boys outdoors on fat bikes and use it as a way to talk about healthy lifestyles and having fun in a safe way. The event originally was planned for Feb.20, but was cancelled due to thawing ground and muddy conditions. Sartain is working with Totem Town to reschedule the event for later this year.

East Side resident Jeremy Sartain teaches East Side kids basic bike repair skills, such as how to replace a tire or inner tube. (Marjorie Otto/Review)

Keeping it on the East Side

Sartain points out that other metro communities have multiple bike shops where people have easy access to parts and repairs. But the nearest bike shops to the East Side are in Lowertown St. Paul and Woodbury. He also wants to make sure there are more youth activities for the kids living on the East Side. “Definitely, there needs to be as much youthoriented projects as possible,” says Sartain, who doesn’t plan to expand into other areas in the metro. Instead, he wants to keep his services within the East Side community. “I think something like this is best done by people living in that giving community.” Smiling, he adds, “So I don’t have aspirations of taking over the world.” www.midwestevents.com

scene in motion Running of the Pigs; Betsy Bissen

Running of the Pigs; Betsy Bissen

Campwannarunamileormore; Midwest Events

Zumbro Ultra Trail Run; David Shannon

Shake Your Shamrock; Jenn Barnett Photos

Spirit of the Lake; Midwest Events

Campwannarunamileormore; Midwest Events

END SURE; END Racing

Campwannarunamileormore; Midwest Events

Hot Chocolate Run; Midwest Events

Running of the Pigs; Betsy Bissen

Hot Chocolate Run; Midwest Events

Shake Your Shamrock; Jenn Barnett Photos

Zumbro Ultra Trail Run; David Shannon

Shake Your Shamrock; Jenn Barnett Photos

END SURE; END Racing

Black Hills, South Dakota Sunday, Oct. 9th, 2016

www.RunCrazyHorse.com The sound of native drums will

send you on your way for a run through the sacred land of the

Lakota people. Your adven-

ture will begin in the shadow of the world’s largest mountain

carving….Crazy Horse Memorial, and end in The Heart of the Hills…..Hill City, South Dakota.

Walker Friendly

Active Commuting by Marie-Christine Leisz, DO

Ride Your Bike for Well Being!

I try to scan the latest sport medicine literature when I write these columns. Since May is National Bike Month, the purpose of this edition is two-fold. I wanted to comment on how lucky we are to live in a community so committed to biking. I also wanted to write about what’s new in cycling as it relates to health, to encourage readers to try or continue to commute to work by bike. First, the good news about bike commuting: We all know riding a bike more frequently will probably lead to better physical conditioning. An interesting study was just published by Dr. Oliver Mytton in Preventive Medicine, March 2016, finding unexpected benefits. He and his colleagues are epidemiologists at University of Cambridge, UK. The aim of their study was to explore associations of active commuting - that is getting to work by cycling or walking - with feelings of physical and mental wellbeing. They also compared rates of absence from work due to illness. 275 cyclists and 154 walkers were followed for at least one year. Their data was compared to control subjects who did not cycle or walk to work. Average age of the participants was 43. Home to work distance for cyclists averaged 3 miles, 4.8 miles for walkers. Average weekly time commuting for cyclists was 150 minutes, 100 minutes for walkers. The authors found that those who maintained cycling to work for a year, scored higher on mental and physical wellbeing surveys than walkers or controls. They also found the cyclists had reduced sickness absence as compared to the walkers and their non-cycling peers. The authors explain this is important because absence from work due to illness is costly to an employer and is also an indicator of future disability. They

note the cyclists did not have to ride far to gain benefit. The authors feel this data should be of interest to employers as they may be compelled to make it easier for their employees to commute by bicycle. The health benefit for children actively commuting to school is also impressive. The Center for Disease Control (CDC) found that the number of children walking or biking to school has declined from 42% to 16% over the last 30 years. During the same time, the rate of childhood obesity has soared. The CDC encourages parents to enable their children to actively commute to school as there is evidence higher rates of physical activity and higher cardiovascular fitness in childhood are linked to reduced risk for cardiovascular disease, stroke and cancer later in life. Now the good news about where we live! Over the past few years, we have consistently vied with Portland, Oregon for top biking city according to Bicycling Magazine. Wired Magazine has ranked us in the top 20 biking cities in the world! Despite our harsh climate, commuting to work by bike has never been easier, winter or summer. Minnesota state, county and municipal governments are paying attention, creating more and more safe biking roadways. According to Move Minneapolis, there are over 600 miles of bike trails and on-street bike lanes in Hennepin County alone. Metro Transit carries bikes on the buses and light rail and has begun to offer bike storage lockers. More and more businesses are providing secure bike storage and locker facilities for their employees. Although you can ride any bike to work, bikes, clothing and other gear that work really well for commuting, especially in winter, keep getting better and better.

Wired Magazine has ranked us in the top 20 biking cities in the world! Despite our harsh climate, commuting to work by bike has never been easier, winter or summer.

Don’t have a bike? No problem and no excuse! Nice Ride offers 1,550 bicycles for rent from April to November at 170 kiosks in Minneapolis and St. Paul. Don’t forget to eliminate as much risk of accidents and injury when you are bike-commuting. Signal turns. Obey traffic signals and stop signs. Ride with traffic. Wear a helmet and bright or reflective clothes. If you are riding in the dark, use a white bike light in front and red in back. Inflate your tires appropriately and don’t forget to oil your chain! Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic and the Cycling and Nordic Ski Injury Clinic.

Learn more atwww.allinahealth.org/CourageKenny-Rehabilitation-Institute/ Programs-and-services/Runningand-Endurance-Sports-Injury-Clinic/

www.midwestevents.com

BIKES... by Kris Swarthout

Can you have too many?

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703 Fastjet Masters, Fastjets Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

Now that is a silly question. The answer is “yes dear, you are correct.” Seriously though, I see many people struggle with this question year after year. Many triathletes get in to the sport with an old or borrowed bike. This may be a mountain or road bike that is not optimal for peak performance, but gets you through the race and helps stoke the fire of going faster and farther. So what do we really need in our garage and can we derive fitness from anything with two wheels? Grab a cup of coffee and let’s discuss. Essentially we can gain bike fitness from most any bike that has a relatively similar geometry to what we plan to race on. This means that even in the dead of winter, riding our fat bike, mountain bike or road bike will provide relatively similar performance gains. The mechanics of turning the pedals on a bike change slightly from bike to bike. Mountain bikes and road bikes have a traditionally more relaxed seat tube angle allowing for greater hip angle movement versus a triathlon or time trial specific bike. The muscle groups engaged are almost identical, but there are some advantages to riding more than one style of bike all year round. The terrain of most mountain and fat bike routes is normally more aggressive and technical than the routes commonly used with road or TT bikes. This aggressive terrain requires the rider to be more efficient with their pedal stroke, meaning they need to be placing more consistent pressure or power on the pedals throughout the full turn of the pedals. What this means is that traditionally mountain bikers are the most proficient power producers and time trialists/ triathletes are the least efficient. This fact is fortunately something that can be changed by athletes. By simply riding different bikes during training, an athlete can improve their pedaling proficiency over time. If you don’t have access to more than one bike, single leg pedaling drills can also improve one’s pedaling efficiency. For triathletes who own both a road bike and a TT bike, I recommend doing 80% of your training on your road bike. This may come as a shock to some, but the advantages of a road 14

www.midwestevents.com

bike are numerous and the disadvantages are very minimal. The advantages are an increased ability to ride safely in urban settings, increased acceptability to ride in large training groups, improved safety in emergency braking situations, and an increase in overall comfort over longer distances of riding. An athlete will still want to ride their TT bike during harder sessions and specific training days to keep the feel of the bike, but move to their road bike on easy days. A common pitfall to avoid is losing the ability to stay comfortable and flexible in the aero position. Early in the season you may find your neck and shoulders becoming a bit more fatigued in the early sessions of acclimation, but don’t worry, that will go away over a short period of time. Bottom line, owning more bikes is a good thing and is a justifiable expense in the pursuit of cycling efficiency and overall domination in the two wheeled world. Ride on! Coach Kris

Hudson Area Masters Hudson, WI Bob Young 630-885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com Minneapolis YWCA Otters Minneapolis YWCA Locations Downtown, Midtown, Uptown Ages 18-80, All Levels Dave Cameron 612-215-4224 https://www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_ team/ North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Amy Croonquist 651-426-3619 Triclub@trifitnesswbl.com

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

Bike Tours

Cycling is on the rise as more people embrace the sport for fun and fitness. Bike Tours are a great way to get out there with other cyclists. Whether you are signing up for your first organized bike ride or looking for a new challenge, there are many options for every level and type of rider. There are many non-competitive tours and rides throughout the season, supported events with a combination of rest stops, support vehicles and finish party. Many are fundraisers for charities, memorial rides, or showcase a state, city or festival. Choices include 1 day tours, city tours, scenic tours, or multi day events. Route length options are perfect for those looking to get the whole family involved. So get out there and RIDE!

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

Bike MS

May 7 Bike MS: Twin Cities Ride, St. Paul, MN, 15, 25 or 50 mile June 10-12 Bike MS: C.H. Robinson MS 150 Ride Duluth to Twin Cities June 25 Bike MS: C.H. Robinson Iowa Ride, Ankeny, IA, 25, 50, 75 or 100 mile July 20-24 Bike MS: TRAM Ride Proctor, MN, fully supported 3 or 5 day option August 6 Bike MS: Sanford Health, Sioux Falls, SD, 25, 50, 80 or 100 mile http://bikems.org/

Single Day Rides May 22 Tour de Taliesin Spring Green, WI www. www.taliesinpreservation.org/ May 29 Leinenkugel’s Chippewa Valley Century Ride, Chippewa Falls, WI, 35, 50, 75 or 100 mile www.chippewavalleyride.us June 4 Tour de Pepin, Lake City, MN, 32, 50, 72 or 100 mile rides www.facebook.com/Tour-de-Pepin-184305984936984/ June 11 Hillfest 100, Prescott, WI, 15 mile family course and 35, 60, 100 mile www.lthillfest.com June 25 Superior Vistas Tour, Washburn, WI 13, 19, 34, 40, 52, 70 or 100 mile www.superiorvistas.org June 25 Tour Sioux Falls, Sioux Falls, SD www.facebook.com/toursiouxfalls/ July 4 Tour D’Amico Golden Valley, MN, 30, 45 and 62 mile www.tourdamico.org July 10 Tour of Saints St. Joseph, MN, 18, 35 or 50 mile rides http://www.bikemn.org/events July 17 St.Jude MN Major, Hastings, MN, 20, 40 mile, 100K, 1 Mile Kids Ride, 5K run www.stjude.org/get-involved/find-an-event/st-juderide-mn-major.html August 6 The Great River Energy Mesabi Trail Tour, Northern Minnesota, 11, 25, 53 or 72 mile, www.mesabitrail.com/trail-activities/tour/ August 6 Tour de Tonka, Minnetonka, MN, 16, 28, 49, 57, 77 or 100 Mile http://www.minnetonka.k12.mn.us/tourdetonka/Pages/default. aspx August 13 RE/MAX Breast Cancer Ride, Eagan, MN, 12, 23, 42 or 65 mile www.breastcancerride.org August 13 Dairyland Dare Dodgeville WI, 50, 100, 150, 200, 250, 300 KM www.dairylanddare.com August 20 Tour de Pines, Itasca State Park, 25, 50 or 75 mile www.ironmanbikeride.org/tourdepines August 27 Cycle St. Croix Bike Tour New Richmond, MN, 27, 58, 90K or 12K family http://www.nracentre.com/csc/

Tour de Cure

June 4 Minneapolis, MN, 7, 18, 29, 43, 62 or 100 mile June 11 Urbandale, IA, 25, 50, 75 mile June 11 Fargo, ND, 10, 20, 35, 65 or 100 mile, family ride June 25 Cedar Rapids, IA, 25, 55, 100 mile July 9 Sioux Falls SD, 10, 25, 50 mile October 1 Rochester, MN, 12, 26, 44, 62 or 86 mile http://tour.diabetes.org/

September 5, granGABLE, Coralville, IA, 60, or 100 mile http://grangable.com September 10 Jessie James Bike Tour Northfield, MN, 12, 30, 45, 60 or 100 mile www.jessejamesbiketour.org September 11 St. Paul Classic Bike Tour, St. Paul, MN, 15 , 30 or 45 mile www.bikemn.org September 17 Mora Bike tour, Mora MN, 25 or 50 mile rides www.morabiketour.org September 24 Tour de Hugo, Hugo, MN 6, 20, 32, 48 & 70 Mile, www.tourdehugo.com September 25 Lifetime Gran Fondo Waconia, MN, 15 mile course, 5 mile lap choices, post-race festival www.ltgranfondo.com October 9 Mankato River Ramble Mankato, MN, 12, 26, 42 or 50 mile rides www.bikeriverramble.org

Multi Day Tours June 1-12 Tour of the Mississippi River Valley Bettendorf to Dubuque, www.qcbc.org/tomrv July 10-17 Headwaters to Hills, Ride the Mississippi, Itasca to New Albin, 800 miles miles,www.bikemn.org July 10-16 Habitat 500, Minneapolis, MN, 500 miles 7 days www.habitat500.org July 24-30 RAGBRAI 7 day ride across Iowa The oldest, largest and longest bicycle tour, http://ragbrai.com August 6-13 CANDISC, Garrison, ND, 400 miles www.candisc.net August 26-28 Ride Across Wisconsin Dubuque, IA to Kenosha, WI www.rideacrosswisconsin.com Sept 2-5 La Crosse Area Labor Day Weekend Bicycle Festival La Crosse, WI, road, mountain, gravel, bmx & guided rides, www.bicyclelacrosse.com

North Star Bicycle Festival

For fans of pro/elite racing the North Star Bicycle Festival, which draws race teams from across the country, will be back June 10-19. This year’s festival, presented by North Memorial Health Care, will include The Life Time Fitness Hillfest on June 11, the second annual Greg LeMond CEO Ride for Kids for Special Olympics on June 17, and the North Star Grand Prix pro stage bike race June 15 thru 19 in St. Paul, Cannon Falls, Minneapolis, No. Mankato and Stillwater. Amateur criterium racers also get a chance to show their skills in No. Mankato and Stillwater. Come prepared to cheer and enjoy the experience. www.northstarbicyclefestival.com www.midwestevents.com 15 www.midwestevents.com 15

Grandma’s Marathon

from humble small town race to one of the best

By Laura Bergen & Kate Kucinski photos courtesy of Grandma’s Marathon

When the first Grandma’s Marathon runners toed the start line on a warm June day in 1977, it was the beginning of one of the most successful races in marathon running. 40

years later, there have been Olympians and citizen runners from near and far, the addition of the Garry Bjorklund Half Marathon, William A. Irvin 5K, Young Athletes Foundation, and of course hundreds of runners, sponsors and volunteers. Through it all Grandma’s Marathon has remained true to its original purpose— that of being a people’s race and providing a fun, unforgettable weekend for everyone. HUMBLE BEGINNINGS… The third weekend in June will be a celebration for the record books— one that wouldn’t have happened without a group of runners from Duluth, Minn. in the mid-1970s. The North Shore Striders, a running club consisting of approximately 40 members, set forth to plan a marathon along their favorite training course from Two Harbors, Minn. to Duluth, Minn. The club had organized races in the past, but not on the scale of a marathon. At that time there weren’t many races of 26.2 miles or longer, especially in the Midwest. There was one major problem however: Money. The budget they had put together was $649 (the bare minimum needed to host the race) and the Striders only had $24 in their bank account. It was quite apparent to them that they would have to get funding for the event or it wasn’t going to happen. The striders approached many businesses and retired executive director and former president of the North Shore Striders, Scott Keenan, recalls “back then it was extremely difficult to find sponsorship money because special events, especially road races, weren’t looked upon by the business community as a strong method of advertising and promotion.”

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The Striders had a stroke of luck when they approached Mickey Paulucci and Andy Borg, who were opening a new restaurant in Canal Park called Grandma’s Saloon and Deli. The two entrepreneurs saw the marathon as a unique way to promote their business. Not afraid to take a chance, they agreed to make a major contribution of $600. With the funding from Grandma’s and a few smaller donations from other businesses, the

Striders met their fundraising goals and had a name for the race to boot. Entries accompanied by a $3.00 fee for the inaugural race started to roll in and Grandma’s Marathon was born on June 25, 1977. Despite unusually hot temperatures that day, 116 peopled finished (102 men and 14 women) led by Garry Bjorklund who won with a time of 2 hours, 21 minutes, 54 seconds.

Grandma’s Marathon, Inc. by the Numbers 9 full-time staff members 17 board members 250 year round volunteers 6,000 race day volunteers

TOP DESTINATION MARATHON

MUCH MORE THAN A MARATHON

The North Shore Striders were in for a surprise the following year when numbers nearly quadrupled with a total of 677 participants. By 1980, the participant field reached 3,084 and it was clear that Grandma’s Marathon was establishing itself as a top marathon destination.

The founding North Shore Striders knew they wanted to provide an unforgettable weekend for race participants and spectators and so the spaghetti dinner and post-race party became a tradition.

Perhaps the first race winner and 10,000 meter Olympian, Garry Bjorklund, said it best when talking to a reporter years ago, “What else could you want in a marathon? Grandma’s Marathon starts in the middle of the woods, runs along the beautiful shores of Lake Superior and finishes at a pub.” Almost as quickly as the number of participants grew, so did the emergence of Grandma’s Marathon onto the national and international running scene. Runners came mostly from Minnesota and Northern Wisconsin for the first race, but that quickly changed. They started coming from around the country and world. During the last decade, no less than 47 states and 34 countries have been represented each year.

Today, the spaghetti dinner, now called the Michelina’s All-You-Can-Eat Spaghetti Dinner, is one of the largest pre-race pasta feeds in marathon racing. A huge post-race party that provides a festive “Mardi Gras” atmosphere continues to be an annual tradition and this year features multi-platinum band, Smash Mouth, Shane Martin, GB Leighton, Coyote Wild and Big Wave Dave & the Ripples. Making Grandma’s Marathon weekend much more than a marathon doesn’t end at adding races. Grandma’s Marathon organizers host 15 different activities during race weekend including the Essentia Health Expo, the Michelina’s All-You-Can-Eat Spaghetti Dinner, Whipper Snapper Races for Kids, guest speaking presentations, press conferences, special receptions, and much more.

PASSIONATE VOLUNTEERS AND SPONSORS With three large races and numerous supporting events to organize for approximately 20,000 runners and an additional 60,000 race fans in 2016, Grandma’s Marathon volunteers and sponsors are the heart and soul of race weekend and it doesn’t go unnoticed. Runners cite community support and race organization as two of the major reasons they return to Grandma’s Marathon. Grandma’s Marathon boasts over 6,000 volunteers and approximately 130 sponsors that come together to make it a success year after year. The race is the only one in the top twenty that is not hosted in a large metropolitan area, and with a population of just over 86,000, the community plays a crucial role in the planning and implementation of the event. “Each year we call on the people of this region and they have never let us down. We hear year after year that our volunteer services are second to none,” says Linda Hanson, finance and operations director for the marathon.

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GIVING BACK

Grandma’s Facts

During the past 39 years, Grandma’s Marathon has generated around $250 million dollars for local economy. By early spring, hotel rooms are booked within a 50-mile radius for Grandma’s Marathon weekend, and business booms for restaurants, stores and area attractions.

Contrary to popular belief, Grandma’s Restaurant wasn’t named after that sweet, elderly relative we all love, but instead after a brothel madam who, as the legend goes, ran a business of her own where the restaurant is now located.

In 1990, Grandma’s Marathon created the Young Athletes Foundation (YAF). Organizing 3 annual races and a silent auction with all net proceeds going to the organization, the foundation focuses on the promotion and development of healthy and active lifestyles for regional youth. Since its inception, the YAF has contributed more than $800,000 to area nonprofit youth athletic organizations through a running shoe and grant program. Throughout portions of the summer and winter, Grandma’s Marathon and the YAF host free races for kids called Wednesday Night at the Races and Saturday Morning at the Races, which give children a chance to experience the sport of running in a fun, rewarding environment.

In addition to the increase of runners in general, it is interesting to note the boom of women runners. In 1977, only 12% of the marathon finishers were female. In 2015, 43% of Grandma’s finishers were women.

40 YEARS AND STILL RUNNING STRONG

Each year participants consume approximately 8,500 plates of spaghetti. That’s 2,500 pounds of spaghetti noodles, 5,000 pounds of sauce, and 1,400 pounds of Italian Sausage meatballs.

It’s clear that Grandma’s Marathon has hit its stride during the last 40 years, and it doesn’t look to be slowing down, at least not on current executive director, Shane Bauer’s watch. “Moving toward our 40th running of Grandma’s Marathon, the excitement from our runners speaks highly of the changes we’ve made. Filling all the marathon weekend races in just three months is evidence that we’re on track toward another finish, with a sharp focus on the details that will create an extraordinary weekend experience for our participants, sponsors and volunteers.” Here’s to the next 40 years and beyond of continuing the Grandma’s Marathon tradition!

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Gut Check Val Schonberg

Nutrition recommendations to avoid GI distress during exercise.

Most individuals are familiar with the lure and appeal of endurance activities. In fact, people seem to be coming out in droves to be a part a weekend marathon race, Ironman triathlon, or 100+ mile ultra-endurance events. However, what most of these people don’t hear about as they venture away from their comfy couch in hopes of a stronger, healthier body are some of the common side effects of gastrointestinal reflux (or heartburn), stomach cramps, nausea, bloating, vomiting and/or diarrhea. In fact, the majority of endurance athletes experience some gastrointestinal (GI) discomfort in their training or racing. Of course, these symptoms can be distressing and may affect performance. But, in some cases can be quite severe and result in needing to drop out of a race or discontinue the activity all together. To keep your training and racing season enjoyable, check out some of the common causes of GI distress along with simple suggestions to help reduce symptoms.

Causes The main causes of GI problems during exercise include: 1) Mechanical – The vibration or “jostling” of organs during strenuous activity, such as running or riding on rough pavement, may contribute to intraabdominal pressure and reflux, for example. 2) Physiological – Exercise reduces blood flow to the gut while directing blood flow to active tissues, such as the muscles, heart, lung and brain. Consequently, GI functions, such as the emptying of food and fluids from the stomach are affected. 3) Nutritional – A number of nutrition factors are known to contribute to greater GI distress, including too much fat, protein, and fiber; high concentrations of carbohydrate, especially fructose, lactose, and artificial sweeteners; caffeine and dehydration.

Additional factors such as anxiety, stress, and pre-race nerves can be a problem. Also, frequent consumption of aspirin, NSAIDS (ibuprofen) and antibiotics can negatively affect gut permeability and contribute to GI problems.

Recommendations Most important is to practice your nutrition plan during training! It’s common for recreational athletes who decide to challenge themselves by training for longer events to neglect the role of nutrition in their preparation. Too much focus on activity and exercise for weight loss rather than adequately preparing the body for the rigorous nature of the sport can backfire. Athletes, who are not accustomed to fluid and food ingestion during exercise, struggle more with GI symptoms compared to those who consume fluids and food regularly during exercise. To stay on track with your favorite activity, check out the following tips: •Limit intake of high-fiber foods the day before or morning of your activity or event. Fiber in foods, such as beans, lentils, high-fiber cereals/bread, and fruits and vegetables increases bulk and reduces transit time. Of course, consuming adequate fiber on a regular basis offers a number of health benefits; however, for athletes managing transit troubles, it is recommended to consume a low fiber diet the day or two before a race. Therefore, foods such white bread, white rice, plain bagels, canned or well-cooked fruits and vegetables may be more easily tolerated. A few fruits and veggies that are lower in fiber such as zucchini, cucumber (with skin removed), asparagus, tomatoes, grapes and grapefruit may also be tolerated. •Limit intake of fat and protein prior to activity or event. Foods containing fat and protein take longer to digest and can contribute to delayed emptying and stomach cramps. Try to consume meals at least 3 to 4 hours before an event. •Reduce or eliminate foods containing sugar alcohols (sorbitol, xylitol, erythritol, etc). Often found in “low carbohydrate” or “low sugar” foods, such as gum, candy, nutrition supplements or bars, this type of sugar can cause diarrhea. •Limit highly concentrated carbohydrate concentrations in foods or beverages. To avoid the accumulation of carbohydrate in the intestine, glucose (6%) or glucose plus fructose (8% to 10%) beverages are recommended. It can be especially important to avoid excessive intake of fructose, most notably in drinks or gels that are exclusively fructose. The ability of the human intestine to absorb fructose is limited, with 80% of people found to incompletely absorb 50 grams of fructose when ingested without other food (JADA, 2005). When fructose is consumed in the presence of glucose, absorption is enhanced.

•Avoid dehydration. Start the race well-hydrated and ensure adequate fluid intake throughout the duration of the event. Dehydration as a result of loss of fluid from sweating is often associated with athletes struggling with GI complaints. This can especially be of concern during events when an athlete reduces intake because of being concerned or worried about suffering from GI problems. •Avoid trying any new foods or beverages the day of the event. Especially for individuals with a sensitive stomach or who frequently complain of problems, avoid consuming any unfamiliar foods or fluids the day of a big race. If you follow the above recommendations and still have problems, try to keep a food and symptom journal to identify potential triggers. Eliminate suspicious foods for a week or two and then slowly re-introduce small portions and note whether the GI symptom resolves or persists. Continue to experiment with a wide variety of foods during training, allowing time for your gut to adjust. Learn what foods or fluids are most tolerable for you, and for best results, stick to your plan!

Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) 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.

www.midwestevents.com

Let’s Roll

local bike shops getting us ready to hit the road

Maple Grove Cycling Conveniently located on the corner of I-94 and Weaver Lake Road, Maple Grove Cycling only closely resembles the likeness of our original location in Plymouth nearly 27 years ago. Built on the commitment to customer service and the promise of providing a quality bicycle at great prices, for all ages; MGC draws customer from Rochester to Duluth, Fargo to Hudson. Visiting our store for the first time, you’ll immediately distinguish the difference of our shop from others…the design and forethought that went into the layout of our store is significantly different from other retail bicycle shops…every square inch of our store was designed by and for the cyclist! From the uber knowledgeable staff, to the robust assortment of merchan-

dise, we are a shop of avid bicyclists, who educate, inspire, and equip our cycling friends for an unparalleled ride experience. Non-pretentious, non-commission environment, we love to share our passion for the bike and the deep breadth of knowledge we have for biking. We service bikes new and old, used and abused. Our Trek Precision Fitting staff is trained by industry leading experts to deliver the same expert fit that the pros get, but catered to your riding needs. We offer the full spectrum of bicycles: off-road to wreak havoc at Elm Creek or Cuyuna, road bikes for a scenic ride Minnesota Ironman, cx and gravel to participate at the Green Acres or Almanzo, and the first bike your 3 year old will own!

Maple Grove Cycling 13950 Grove Drive Osseo, MN 55311 763-420-8878

Monday - Friday 10AM–9PM Saturday 9AM–6PM Sunday Noon–4PM

Chilkoot Cafe & Cyclery Just up from Chilkoot Hill in Stillwater is an ideal neighborhood café combined with a full service bike shop with the attention to detail and service that big box retailers don’t give. Carrying a full line of road, mountain, fat tire, Tri and urban bikes, and repair shop, Chilkoot covers all your needs from buying and fitting your bike to any service task as simple as a tube change to building custom wheels. We take a unique perspective on how we sell bikes. In our humble opinion a bike is the best machine that humans ever invented and based on the geometry of the frame, can perform almost any task. The key for us is to help you find the correct geometry that will suit your current and future riding needs. We do this by asking lots of questions about what you want the bike to do, taking many measurements, and fitting you to the type of geometry that you think will best suit your needs. Then you try the bike on your roads at a distance that you would ride to really get a feel for the bike. After you have decided on the perfect geometry we dip into the Cannondale, Cervelo or Specialized catalog to find that exact geometry at a price that fits your budget. Once you have selected the bike of your dreams, we customize the fit to you. This is an open ended process that always allows you to come back for fine-tuning, and is an included service that will make your ownership experience the best it can be. Here’s what you get in the end. A bike that you know the geometry is perfect for your needs, at a price that fits your budget and is custom fit to you, all at the same price that any big box bike shop offers.

Chilkoot Cafe and Cyclery Monday-Friday 6:30AM–9PM 826 4th Street South Saturday 7:30AM–9PM Stillwater, MN 55082 Sunday 7:30AM–5PM 651-342-0429

www.maplegrovecycling.com

www.chilkootcc.com

Specialties: Custom Fitting, Group Rides with Experienced Leader

Specialties: Custom Fitting, full service shop, cafe.

www.midwestevents.com

Midwest Events visited local bike shops to see what they have to offer cyclists for a new warm weather season. While each shop has its own special niche, each has the goal to be a shop that is welcoming to every bicyclist, regardless of type, age or skill level.

Hollywood Cycles Photo/s courtesy of Todd Bauer at tmbimages.com.

Up front service for more than 20 years! Hollywood Cycles is a cycling shop for the enthusiast - a culmination of many years of Minnesota cycling experience focusing on you, the cyclist, and your complete cycling needs. This is no off-the-shelf bike shop. Hollywood Cycles is like getting a custom tattoo with your favorite artist - we work with you to make your cycling vision come true. Each part is picked to build a bike to fit no one but you... all while keeping your budget and your dreams a priority. We are committed to the growth of cycling in all shapes and forms. We strive to make cycling a more enjoyable experience for everyone and take pride in supporting many racers within the community. Hollywood Cycles sponsors several impressive cycling clubs in Minnesota and we’re at the races yearround to make sure our riders are well-equipped and having fun. We don’t just sell them the gear or tune up their bikes... we’re out there in the peloton or on the dirt with them! Hollywood Cycles is owned and operated by competitive cyclists, and you can trust that we’ll be there to provide you the gear or advice necessary to take yourself to the next level.

Hollywood Cycles 2736 S 31st Ave Minneapolis, MN 952-881-4707

Monday - Friday 11AM - 6PM *Before/After hours appointments available by request*

Grand Performance

Grand Performance is an old-fashioned neighborhood bike shop near St. Thomas University and Macalester College, painted celeste to match the iconic Bianchi color, one of the bike brands they carry. The shop is small but the service and knowledge base is large. They stress fit, performance and quality. An Italian theme is carried throughout the store from the bike brands they carry, Bianchi, Wilier, Colnago, and Pinarello; and with the owner, Dan, traveling to Italy a couple of times a year. They match the Italian cycling tradition to the St.Paul/Minneapolis cycling culture to create a one of a kind bike shop experience.

The shop carries a diverse selection of bikes, clothing, gear, electronics and parts and a full service shop. “At Grand Performance, to us service means both keeping your bike in great shape and providing answers to any questions you may have about it. We have many years of hands-on experience with the best products in the bike industry and the knowledge gained from miles in the saddle and feedback from our racing teams/clubs.”

Grand Performance 1938 Grand Ave St Paul, MN 55105 651-699-2640

Monday - Friday 10AM-7PM Saturday 10AM-5PM

www.hwoodcycles.com

www.gpbicycles.com

Specialties: Custom Fitting, Competitive Cycling

Specialties: Grand Performance Club Rides, and Road Riding www.midwestevents.com

JULY 20, 2016 DOWNTOWN MINNEAPOLIS

FIRE UP THOSE FEET REGISTER AND RECEIVE! •

Custom event race tee

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Live music at post race party

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Two free beers (21+ only)

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Certified 5k race course

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Timed event with live results

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USATF 5k Team Circuit Championship Event

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Group registration perks

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Corporate Wellness Programs

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Aquatennial Parade spectators

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Post race snacks

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FREE event shuttles from St. Anthony Main to Target Center post race

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$3.10 5k training plans through Life Time Run (no membership required)

T O R C H L I G H T 5 K .C O M