Midwest Events July / August 2018 by Midwest Events

SPORTS | FITNESS | OUTDOORS

JULY/AUGUST 2018

Punching and Kicking: Full Contact Swimming

Safe Summer Running Swim, Bike, Run, EAT: Triathlon Fueling www.midwestevents.com

Race & Event Calendar Summer Gear

YOU WERE MADE FOR THIS AUGUST 17 & 18

STAND UP PADDLE BOARD AND KAYAK DIVISIONS ARE BACK! Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K Celebrate 15 years of the YoungLife Triathlon with 15% Off your registration, now through July 31, 2018. Use promo code YLTRIANNIV15% at younglifetriathlon.com

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 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.

New Bri Tri; Midwest Events On the Cover: Ryan Valek in New Bri Tri; photo credit Midwest Events

content

04 Race and Event Calendar 08 Summer Gear 09 Scene in Motion 13 Punching and Kicking 15 Swim, Bike, Run, Eat - Triathlete Nutrition 16 Safe Summer Running

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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Congratulations to Brenda Lee Nelson, winner of the YWCA Womenâ&#x20AC;&#x2122;s Tri race entry and Zachary Smith, winner of the Mankato Marathon entry. Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

Half Marathon & 5K

August 11th 12th - Hudson, WI

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

STAIR CLIMB Date

Events

Location

Type

8/25/18

Break the Bank-Climb 4 Kidney Cancer

Minneapolis, MN

Stair Climb

RUN 7/1

Green Lake Road Race

Spicer, MN

Run

7/1

Bowlus 5K

Bowlus, MN

Run

7/4

Run for a Vet

Mercer, WI

Run

7/4

Firecracker 4 Mile

LaCrosse, WI

Run

7/4

Honoring Somer’s Heroes Mile Run

Somers, WI

Run

7/4

Vermilion 4th of July 10K

Tower, MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/4

Free to Run 4 Miles

Maple Grove, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, MN

Run

7/4

Waddle Like A Duck 5K/10K Half Marathon

Walker, MN

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/4

Bronco 5K

International Falls, MN

Run

7/4

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/4

Thrivent Financial 10K/5K

Bemidji, MN

Run

7/4

Morton Firecracker Run

Morton, MN

Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

7/6

Red River Run 10K, 5K, 1K Fun Run

Cold Spring, MN

Run

7/18

Junkyard Dash 5K

Moorhead, MN

Run

7/18

Life Time Torchlight 5K

Minneapolis, MN

Run

7/19

Park Point 5-Miler,2-mile walk, youth races

Duluth, MN

Run

7/19

Hastings YMCA Glow Run

Hastings, MN

Run

7/20

Highland Fest

St. Paul, MN

Run

7/21

Fete des Lacs 8K/5K/Kids Run

Centerville, MN

Run Run

7/21

Emotions Inmotion 5K Run/Walk for Mental Health

Duluth, MN

7/21

Univ. of Okoboji Marathon, 1/2 Marathon, 10K

Okoboji, IA

Run

7/21

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/21

Challenge Obesity 5K

Andover, MN

Run

7/21

River Lake Days 10K, 5K, 1K

Richmond, MN

Run

7/21

Challenge Cancer 5K

St. Paul, MN

Run

7/21

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/21

Lumberjack Run

Hayward, WI

Run

7/21

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

7/21

Gandy Dancer Fly In 5K

Siren, WI

Run

7/21

Women’s 4 Mile Run

Rochester, MN

Run

7/21

Leprechaun Days Run for the Gold

Rosemount, MN

Run

7/21

Dalkin Dash for Cancer

Owatonna, MN

Run

7/22

Gold Rush Fun Run

Custer, SD

Run

7/28

Lift Bridge Road Race 5K,10K, 10M

Bayport, MN

Run

7/28

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run Run

7/28

St. Jude Ride & 5K

Hastings, MN

7/28

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/28

Wabasha Rotary River Run

Wabasha, MN

Run

7/28

Glenwood Rotary 10K/5K

Glenwood, MN

Run

7/28

Aberdeen Family YMCA Bull Run

Aberdeen, SD

Run

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

Rovival 5K, 1Mile Fun Run/Walk

Roseville, MN

Run

7/7

Deer River Wild Rice Run

Deer River, MN

Run

7/28

7/7

Nisswa Firecracker 10K/5K

Nisswa, MN

Run

7/28

7/7

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/7

Brews Cruise Beer Run

Vadnais Hts, MN

Run

7/7

Go for the Gold 5K

Rochester, MN

Run

7/7

St. Paul Margarita Madness 5K

St. Paul, MN

Run

7/7

The Running of the Bulls

Hopkins, MN

Run

7/7

St. Urho Run 10K, 5K

Menahga, MN

Run

7/11

YMCA Sidewalk Shuffle 5K R

Duluth, MN

Run

7/14

Madelia Community Hospital Foundation 5K

Madelia, MN

Run

7/14

Beef and Eggs 5K

Brookings, SD

Run

7/14

Henning Festival Polzine Run/Walk

Henning, MN

Run

7/14

Andover Family Fun Fest 5K

Andover, MN

Run

7/14

CASA Spearfish Canyon Half Marathon & 5K

Spearfish, SD

Run

7/14

Anoka Rotary Riverfest 5K

Anoka, MN

Run

7/14

River Falls Days Run

River Falls, WI

Run

7/14

Minn Nut House Challenge 1M,5K,10K,Half Marathon Rochester, MN

Run

7/14

Monticello River Fest 5K

Monticello, MN

Run

7/14

Bull Run

Belle Plaine, MN

Run

7/14

Big 5K Race

St. Paul, MN

Run

7/15

Hopkins Raspberry Run 5Mile, 1Mile

www.midwestevents.com

Hopkins, MN

Run

7/28

Faster than the Pastor

Rochester, MN

Run

7/28

Fosston Rotary 5K Run/Walk & Kids Run

Fosston, MN

Run

7/28

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/28

MN Major Bike/Run/Walk

Afton, MN

Run

7/28

Raider’s Run 5K, 2 Mile

Verndale, MN

Run

7/28

Greenway Glow 5K Fun Run/Walk

Minneapolis, MN

Run

7/29

Chocoholic Frolic

Appleton, WI

Run

7/29

Kolacky Days Bun Run

Montgomery, MN

Run

7/29

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run Run

8/4

Park Rapids Fire Dept 5 Alarm 5K

Park Rapids, MN

8/4

RBC Minnesota Half Marathon

St. Paul, MN

Run

8/4

Platte River Run 5K

Royalton, MN

Run

8/4

Emotions Inmotion 5K Run/Walk for Mental Health

Minneapolis, MN

Run

8/4

Strive Taco John’s Run Baby Run 5K /10K

White Bear Lake, MN

Run Run

8/4

Faster than the Pastor

Crystal, MN

8/4

Walk for Wishes 5K Run 2 Mile Walk

Bloomington, MN

Run

8/4

Walker Bay Days 5K

Walker, MN

Run

8/4

Minnesota Half Marathon & 5K

St. Paul, MN

Run

8/4

Tall Timber Days 5K

Grand Rapids, MN

Run

8/4

Mayo Clinic River City Ramble

Red Wing, MN

Run

8/4

Hanover Harvest Festival 5K

Hanover, MN

Run

8/4

Reggie Oeltjen Douglas Trail 11 Mile Race

Douglas, MN

Run

9/8

Running of the Bays 1/2 Marathon, 5K

8/4

Superhero 5K

Bloomington, MN

Run

WALK

8/4

Shaver Shuffle 5K

Plymouth, MN

Run

8/4

Mound, MN

Walk for Wishes

Run

Minneapolis, MN

Walk

8/4

Amana Colonies Back Road Half Marathon/5K

Amana, IA

Run

8/25 Walk To End Alzheimer’s

Rochester, MN

Walk

8/5

MDRA 15K

St. Paul, MN

Run

8/25 Walk To End Alzheimer’s

Minot, ND

Walk

8/11

Challenge Happiness & Challenge Addiction 5K

Andover, MN

Run

8/11

Wicked Wine Run

Stillwater, MN

Run

TRAIL RUN

8/11

A Breath of Hope TC Lung Run/Walk

Minneapolis, MN

Run

7/4

Run for a Vet

Mercer, WI

Trail Run

Run

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

8/11

Go Far Women Half Marathon & 5K

South Fargo, ND

8/11

New Brighton Stockyard Days 5K/10K

New Brighton, MN

Run

7/7

Big Foot 5K

Remer, MN

Trail Run

8/11

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

7/7

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

8/11

Miles for Melanoma

St. Paul, MN

Run

7/11

Endless Summer Trail Run Series Lebanon 7MI

Eagan, MN

Trail Run

8/11

811 Run and Walk

Minneapolis, MN

Run

7/14

Bay to Bay 10K Run and Walk

Silver Bay, MN

Trail Run

8/11

Run Baby Run 5K and 10K

Faribault, MN

Run

7/14

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

8/11

Paavo Nurmi Marathon, 1/2 Marathon, Relay

Hurley, WI

Run

7/15

5k Trail Rivet Run/Walk

Duluth, MN

Trail Run

8/11

Scenic Sinkhole Scramble

Northome, MN

Run

7/21

Bertram Blast Trail Run

Monticello, MN

Trail Run

8/17

Rock the Beach 5K

Detroit Lakes, MN

Run

7/28

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

8/17 to 18 Ragnar Great River

Winona to Minneapolis

Run

7/28

Camp Victory Eco Tri, 5 & 10K trail races

Zumbro Falls, MN

Trail Run

8/18

Miles to Margaritas

Minneapolis, MN

Run

8/1

Endless Summer Trail Run Hyland 7M

Bloomington, MN

Trail Run

8/18

Rock the Pavement 10K/5K

Minneapolis, MN

Run

8/4

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, MN

Trail Run

8/18

Run Like Rel

Minneapolis, MN

Run

8/4

Douglas Trail Race

Oronoco, MN

Trail Run

8/18

RLR Start with a Dream 5K/Kids Run

Minneapolis, MN

Run

8/5

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/18

Emotions in Motion 5K Run/Walk

Buffalo, MN

Run

8/11

Rock Your Sole Trail Run 5K

St. Cloud, MN

Trail Run

Run

8/18

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

Bluff Tuff Half Marathon

Battle Creek, St. Paul, MN Trail Run

8/18

Run for the Melon 5K and 10K Walk Run

Vining, MN

8/18

Ki Chi Saga Days 5K and 15K

Chisago City, MN

Run

8/18

Madison Mini Marathon

Madison, WI

Run

9/3

Lost Forester Adventure Runs 8 Miler, 11K, 5.5K

Cloquet, MN

Trail Run

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

Afton Trail 50K

Hastings, MN

Ultra

7/21

The Heck Epic - 2 day

Two Harbors-Grand Marais,MN

Ultra

7/28

Minnesota Voyageur 50M

Carlton, MN

Ultra

7/28

Maah Daah Hey Trail Ruh

Medora, ND

Ultra

8/16

Lean Horse 20M,30M,50M,100M

Custer, SD

Ultra

Finland, MN

Ultra

8/18

Mora Half Marathon

Mora, MN

Run

9/5

8/18

Officer Shawn Silvera Memorial 5K

Lino Lakes, MN

Run

ULTRA RUN

8/18

STRIVE Wellness Run

Owatonna, MN

Run

7/7

8/19

Leading Ladies Marathon

Spearfish, SD

Run

8/19

Gold Rush Days 5K

Oronoco, MN

Run

8/25

Northwoods DE-FEET Violence 10 Mile, 5K

Bemidji, MN

Run

8/25

Main to Main Marathon, 1/2 Marathon, 10K

Osage, IA

Run

8/25

Faster than the Pastor

Duluth, MN

Run

8/25

Healthy Human Race

Rochester, MN

Run

9/7 to 8 Superior100 /50 Mile & 26.2 MarathonTrail Race

8/25

Run Around Raymond 5K

Raymond, MN

Run

8/25

Scrub Run 5K

Glenwood, MN

Run

7/28

Ignite Swim Run

Ironton, MN

Aquathon

8/25

Get Your Rear in Gear 5K/10K/Kids Run

Des Moines, IA

Run

7/4

Davis Lake Triathlon

Luverne, MN

Offroad Tri

8/25

Railroad Days Dash

Staples, MN

Run

7/14

St. Croix Fat Cat

Scandai, MN

Offroad Tri

8/25

Get Your Rear in Gear

Des Moines, IA

Run

7/14

Wilderman

Walhalla, ND

Offroad Tri

8/25

Women Rock 5K/10K, 1/2 Marathon

St. Paul, MN

Run

7/21

Bertram Blast Full Offroad Triathlon

Monticello, MN

Offroad Tri

8/25

Scheels Healthy Human Race Half Marathon/5K

Rochester, MN

Run

7/22

U-Care Tri-Loppet

Minneapolis, MN

Offroad Tri

8/25

The Glo Run - Twin Cities

Bloomington, MN

Run

7/28

Camp Victory Eco Tri, 5 & 10K trail races

Zumbro Falls, MN

Offroad Tri

8/26

Dale F Kilwein Memorial Run

Dickinson, ND

Run

8/11

Kybiru Adventure Triathlon

Harmon Lake, ND

Offroad Tri

8/26

Minnesota State Fair Milk Run

St. Paul, MN

Run

8/18

Tri Hayward

Hayward, WI

Offroad Tri

8/26

Moms on the Run 5K/10K

Lake Elmo, MN

Run

8/25

Fat Tire Triathlon

Seeley, WI

Offroad Tri

8/26

Stiftungsfest 5K

Norwood Young America, MN Run

8/25

Xterra Iron Creek Triathlon

Spearfish, SD

Offroad Tri

8/28

Buckshot Run for Special Olympics 2 Mile

Eau Claire, WI

Run

8/25

Rugged Toad Adventure Tri

Waverly IA

Offroad Tri

9/1

Buckshot Run for Special Olympics 5 Mile/2 Mile/Kids Eau Claire, WI

Run

TRIATHLON & DUATHLON

OFFROAD TRI

9/1

Step Up Storm Lake Half Marathon/5K

Storm Lake, IA

Run

7/7

Elysian Rookie’s & Kids Triathlon

Elysian, MN

Triathlon

9/2

New Bo Half Marathon/10K

Cedar Rapids, IA

Run

7/7

Pewaukee Kids Triathlon

Pewaukee, WI

Triathlon

9/3

Victory Labor Day Races

Minneapolis, MN

Run

7/8

Pewaukee Triathlon

Pewaukee, WI

Triathlon

9/6

61 for 61 Home Run/Walk, 1 Mile Color Run

Fargo, ND

Run

7/14

Door County Sprint Triathlon

Egg Harbor, WI

Triathlon

9/7

Minnesota Mile - Grandma’s

Duluth, MN

Run

7/14

The Accel Triathlon

Waterloo, IA

Triathlon

www.midwestevents.com

7/14

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/4

Watermelon Ride

Shoreview, MN

Cycle

7/14

Phillips Chain of Lakes Triathlon

Phillips, WI

Triathlon

7/7

CIRCUS Gran Fondo 20, 65 & 100 mile

Baraboo, WI

Cycle

7/14

Timberman Triathlon

Cohasset, MN

Triathlon

7/7 to 13

Bike Northwoods Tour

Superior, WI

Cycle

7/14

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/8

Tour de Saints

St. Joseph, MN

Cycle

7/15

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/15 to 10 Bike MS Ride Across Minnesota

St. Peter, MN

Cycle

7/15

Real Racine International Triathlon,Super Sprint, Sprint, Olympic

Racine, WI

Triathlon

7/20 to 22 Red Ribbon Ride

North Central MN

Cycle

7/15

Door County 1/2 Iron

Egg Harbor, WI

Triathlon

7/21

Split Rock Tour

Duluth, MN

Cycle

7/21

Unbiversity of Okoboji Triathlon

Okoboji, IA

Triathlon

7/21

New Glarus Time Trial

New Glarus, WI

Cycle

7/21

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

7/21 to 22 Big Waters Classic

Minneapolis, MN

Cycle

7/22

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

7/22 to 27 The Minnesota North Shore Tour

Duluth to Canada

Cycle

7/22

Ripon Medical Center Triathlon

Green Lake, WI

Triathlon

7/22 to 28 RAGBRAI XLIV

Iowa

Cycle

7/22

Buzz Ryan Sprint Tri

Duluth, MN

Triathlon

7/28

Tour de SAVE

Northfield, MN

Cycle

7/27

Pebble Lake Youth Triathlon

Fergus Falls, MN

Triathlon

7/28

St. Jude Ride & 5K

Hastings, MN

Cycle

7/28

Turtleman Triathlon

Shoreview, MN

Triathlon

7/28

Tour de Bun Classic 13, 33, 50 M

Montgomery, MN

Cycle

7/28

Chase the Police Triathlon

Walker, MN

Triathlon

7/28

Penokee Mountain Range Classic Race & Tour

Mellen, WI

Cycle

7/28

RavineMan Triathlon

Huron, SD

Triathlon

7/28

BlackHills Back 40,Shorty and Mini

Rapid City, SD

Cycle

7/28

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

8/4

Great River Energy Mesabi Trail Tour71, 52, 25 or 11 Mile

Chisholm, MN

Cycle

7/29

Chisago Lakes Triathlon

Chisago City, MN

Triathlon

8/4

Century Bike Ride

Fergus Falls, MN

Cycle

8/5

Root Beer Kids Triathlon

Duluth, MN

Triathlon

8/4

Tour de Tonka

Minnetonka, MN

Cycle

8/4

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

8/4

Grandview Firehouse 50 & Ride the Divide

Grandview, WI

Cycle

8/4

Waseca Triathlon & Kids Tri

Waseca, MN

Triathlon

8/4 to 11

CANDISC 2015 Tour of Champions

Garrison, ND

Cycle

8/4

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

8/5 to 10

Lumberjacks & Loons

Lake Itasca, MN

Cycle

8/5

Brewhouse Triathlon

Duluth, MN

Triathlon

8/5

New Brighton Stockyard Days Sprints

New Brighton, MN

Cycle

8/11

St. Paul Tri

St. Paul, MN

Triathlon

8/5

HOPBRAI

Cedar Rapids, IA

Cycle

8/11

Northwoods Triathlon

Nevis, MN

Triathlon

8/9 to 12

JDRF Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/11

Green Lake Kids Triathlon

Spicer, MN

Triathlon

8/9 to 12

Bicycling Around Minnesota

Hoyt Lakes, MN

Cycle

8/11

Wingkids Triathlon

Red Wing, MN

Triathlon

8/10

Bike Duluth Festival

Duluth, MN

Cycle

8/12

Wingman Triathlon

Red Wing, MN

Triathlon

8/10 to 11 Powderhorn 24 Hour

Minneapolis, MN

Cycle

8/12

No. Mankato Triathlon sprint/Relay & Kids Tri

No. Mankato, MN

Triathlon

8/10 to 12 Chainbreaker: Chasing Down Cancer

Eagan to Excelsior, MN Cycle

8/12

IronGirl Women’s Only Triathlon

Pleasant Prairie, WI

Triathlon

8/11

Ride Across Wisconsin

Dubuque to Kenosha

Cycle

8/12

Backus Rainy Lake Triathlon

International Falls, MN Triathlon

8/11

B.R.I.C. Ride of Iowa County

Amana, IA

Cycle

8/12

Green Lake Triathlon

Spicer, MN

Triathlon

8/11

Apple Blossom Bicycle Tour

La Crescent, MN

Cycle

8/12

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

8/11

Ride to SAVE Lives East Metro 2018

White Bear Lake, MN

Cycle

8/18

Waupaca Triathlon

Waupaca, WI

Triathlon

8/11

Dairyland Dare 50, 100, 150, 200, 250, 300 km

Dodgeville, WI

Cycle

8/18

Breakaway Kids Tri

Lake Elmo, MN

Triathlon

8/16

Race like a Squirrel

Des Moines, IA

Cycle

8/18

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/18

Sadistic Century 50K, 100K, 100M

Menomonie, WI

Cycle

8/18

St. Paul Triathlon

St. Paul, MN

Triathlon

8/18

Tour de Pines Bike Tour

Itasca State Park, MN Cycle

8/19

Bluff Creek Triathlon

Ogden, IA

Triathlon

8/18

Gitchi-Gami Trail Assn. Bike Ride

Two Harbors, MN

Cycle

8/25

My First Tri August

Lino Lakes, MN

Triathlon

8/18

Courage Ride

Kalona, IA

Cycle

8/25

Maple Grove Triathlon/Duathlon

Maple Grove, MN

Triathlon

8/18

Festival in the Park, Crit & Rodeo

Mounds View, MN

Cycle

8/25

Kiwanis Kids Triathlon

Baxter, MN

Triathlon

8/18

Gran Fondo Cedar Valley

Cedar Falls, IA

Cycle

8/25

Yankton’s Best Tri

Yankton, SD

Triathlon

8/18

Tour de Pines Bike Tour

Itasca State Park, MN Cycle

8/26

Lakes Country Triathlon

Baxter, MN

Triathlon

8/18 to 19 Bike Van Buren XXX

Keosauqua, IA

Cycle

8/26

Superior Man Triathlon

Duluth, MN

Triathlon

8/23 to 30 Headwaters to Hillls 2017

Park Rapids, MN

Cycle

9/1

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

8/25

Onabike XXV

Onawa, IA

Cycle

9/8

Wildlife Loop Triathlon

Custer, SD

Triathlon

8/25

Inaugural Paul Bunyan 200

Brainerd, MN

Cycle

9/8

Square Lake 70.3 Triathlon

Stillwater, MN

Triathlon

8/25

River Valley 100

North Mankato, MN

Cycle

9/9

Square Lake Sprint Triathlon

Stillwater, MN

Triathlon

La Crosse Area Labor Day Weekend Bicycle 8/31 to 9/3 Festival

La Crosse, WI

Cycle

9/16

One Last Tri

White Bear Lake,MN

Triathlon

7/21

Bertram Blast Offroad Duathlon

Monticello, MN

Duathlon

7/28

Polk County Rockin’ Youth & Adult Duathlon

Osceola, WI

Duathlon

9/29

Fall Classic Duathlon

Lake Elmo, MN

Duathlon

CYCLE 7/4

Tour D’Amico 20, 29, 44 & 62.2 M

Golden Falley, MN

Cycle

7/4

Great Scott 50 Classic

Prior Lake, MN

Cycle

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9/1

Two Harbors Bike Tour

Two Harbors, MN

Cycle

9/22

Tour de Hugo

Hugo, MN

Cycle

Elkhorn, WI

Mtn. Bike

MOUNTAIN BIKING 7/6 to 8

WORS Cup

7/7

Whiterock Conservancy Liberty Bell Cup

Coon Rapids, IA

Mtn. Bike

7/8

Border Crossing

St. Croix Falls, WI

Mtn. Bike

7/14

CAMBA Longass Ride

Hayward to Cable

Mtn. Bike

7/14

Big Woods Classic Lake Rebecca

Rockford, MN

Mtn. Bike

7/14

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

7/29

Gamehaven Lakeside Grind

Rochester, MN

Mtn. Bike

8/5

Hixon Forest Epic

LaCrosse, Wi

Mtn. Bike

8/10 to 12 Bike Duluth Festival

Duluth, MN

Mtn. Bike

8/11

George Wyth Mountain Bike Race

Cedar Falls, IA

Mtn. Bike

8/12

The Great Hawk Chase

Duluth, MN

Mtn. Bike

8/18

Seeley Lions Club Pre-Fat Mountain Bike Race

Seeley, WI

Mtn. Bike

8/18

Hundred-Down in the Underdown

Gleason, WI

Mtn. Bike

8/19

Cuyuna Lakes Crusher

Irondale, MN

Mtn. Bike

8/19

Sugar Bottom Scramble

Solon, IA

Mtn. Bike

8/26

Treadfest

Lake Geneva, WI

Mtn. Bike

9/1

Race the Grind

Biwabik, MN

Mtn. Bike

9/1/ to 2

Laddies Loppet - Mapletag

Callaway, MN

Mtn. Bike

9/2

Dakota Five-0

Spearfish, SD

Mtn. Bike

GRAVEL BIKE 7/14

Iowa Games Gravel Grinder

Ames, IA

Gravel

7/21

Burgr 95 & Fork Horners 47

Gleason, WI

Gravel

7/21 to 22 The Heck Epic

Two Harbors, MN

Gravel

7/28

Dirty Lemming

Watertown, MN

Gravel

7/28

Tour de SAVE

Northfield, MN

Gravel

8/4

24 Hours of Cumming

Cumming, IA

Gravel

8/18

DAMn Day Across Minnesota

So. Dak. To Wis.

Gravel

8/18

Courage Ride Gravel Ride

Kalona, IA

Gravel

8/25

Fiddlin Fifty & Potluck Picnic

Chisholm, MN

Gravel

9/3

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel

INLINE SKATE 8/4

RBC Minnesota Half Marathon

St. Paul, MN

Inline

8/25

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/15

Northshore Inline Marathon/ 1/2 Marathon

Duluth, MN

Inline

ADVENTURE RACE 7/14

Nisswa, MN

Adv Race

7/14 & 15 Tough Mudder

Paul Bunyan Extreme 5K

Hugo, MN

Adv Race

7/14

Tonka Mud Run

Chanhassen, MN

Adv Race

7/21

MUDMAN 2K, 5K Obstacle Mud Run

Kimball, MN

Adv Race

7/23

YWCA Amazing Race

Mankato, MN

Adv Race

8/4

The Whitefish Warrier

Crosslake, MN

Adv Race

8/12

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adv Race

8/25

Terrain Race 5/10K Run with Obstacles

Burnsville, MN

Adv Race

PADDLE AND SWIM 7/22

Paddle des Lacs

Centerville, MN

Paddle

8/11

Big Island and Back 10K Paddle

Excelsior, MN

Paddle

7/15

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

8/4

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/5

Swim the Bridge

Saylorville Lake, IA

Swim

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scene in motion New Bri Tri; Midwest Events

TC 1 Mile; Courtesy of Twin Cities in Motion

Jump to It; Midwest Events

TC 1 Mile; Courtesy of Twin Cities in Motion

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New Bri Tri; Midwest Events

Unleash the SHE; Sobottka Photography

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Jump to It; Midwest Events

Women Run the Cities; Courtesy of Twin Cities in Motion

Unleash the SHE; Sobottka Photography

Grandmas Marathon; Matthew Moses

Med City Marathon; Sobottka Photography

Grandmas Marathon; Alex Messenger

Med City Marathon; Sobottka Photography

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JU Ro

8 1 LY 0 @ R 2 7-29, 2 ter o

s edale C en ville e

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er d rive • r o s

CHRONO CHIP TIMED 5k race & 1 mile run/walk

UNIQUE COURSE CIRCLES MALL!

Marshall Charloff

c ol MEDAlectibl e L, & sw a tsohirt entg ries all

FE WOR ATURING perfLD-CLAS o r me S rs

& the Purple Xperience A tribute to the music of prince

BLOCK PARTY SAT NIGHT!

THE Kat Perkins Band

featuring KAT PERKINS

season 6 semifinaliST ON THe voice

S& GIVEAWAYff ers o g in p p o sh ” “Rose & Loon

OUTDOOR yoga

at PLUS a Peek kers market a curated ma CENTER at Rosedale

(Fri eve & sat MORN)

FREE EVEN T!

free swag bag while supplies last

PRESENTED BY

INFO & TICKETS AT www.bit.ly/RoVival2018 WIN AN AMAZING PRIZE PACKAGE!

Complete and turn in this entry form at the Roseville Visitors Association (RVA) tent at the RoVival Block Party for a chance to win one of three Roseville prize packages! Limit one entry per person. Drawing held at 9 p.m. on July 28; winners will be texted immediately and will have 10 minutes to claim their prize at the RVA block party tent. Must be present to win. Must be 18+ to enter.

ENTER TO WIN ONE OF THREE PRIZE PACKAGES THAT INCLUDE: A two night stay at a Roseville hotel, $250 in Rosedale Center merchant gift cards, and a $100 VISA gift card. $550+ total package value! Name: _________________________________________________________________________________ Email:__________________________________________________________________________________ Twitter Handle (if you have one):@ __________________________________________________________ Phone: ___________________________________________________ Age: _________________________ Check here if you do not want to be added to Roseville Visitors Association and Rosedale Center’s e-newsletter lists. We will not sell or rent your information to any outside third parties. 2018MIDWESTEVENTS

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g n i h c Pun

AND

KICKING

By Kris Swarthout

e last saw our heroes tentatively toeing the shoreline of their first triathlon of the season. Since then, they have spent numerous hours staring at an endless black line on the bottom of their local pool. Occasionally, they brave the weeds of their local swimming hole (with a wetsuit on, of course). The missing item to their training has been the preparation for the inevitable contact that traditionally comes from a triathlon swim. Often times referred to as “the washing machine”, contact in a triathlon swim is not to be taken lightly. Over the past 5 years more focus has been given towards increasing the safety of the swim. This is due to the rise in popularity of the sport and thus also the rise in fatalities, normally associated with the swim portion of the event. In years past it was seen as a badge of honor for athletes to line up as many as 2500 deep for the cannon blast of a mass start. Today common sense and focused research has race directors looking for a new way to get the party started. With all that said, it is still up to the individual athlete to prepare themselves for the inevitability of swimmer on swimmer contact in the water. It is my personal belief that if a swimmer/ triathlete is better prepared or acclimated to the unknowns of what the water can bring, he/she can better control the anxiety that will inevitably come with contact. There are stories that surface from the pro field that talk about how triathletes will pull, push and climb over each other on purpose in order to gain an advantage or neutralize other athletes in the swim. That is another training lesson for another day. Today we will discuss how Joe/Joanne Triathlete can best prepare for full contact swimming. There are two places that swim preparation can take place, the pool or the lake. For pool swimming, I suggest putting as many people as you can find in a single lane. Have everyone bunched up against the wall and then say go! For any of these training sessions, I highly suggest a lifeguard, or safety personnel, close by just in case. By putting all these swimmers

together you will begin to experience the chaos of the mass start. You are guaranteed to get kicked, slapped, climbed on and splashed at. If you don’t experience any of these things, you either don’t have enough swimmers or you are not trying hard enough. You can also line the pool lane on both sides with people holding kick boards. As the swimmer comes down the lane, the others splash, whack and create waves, which will hopefully disrupt the normal breathing and stroke patterns of the swimmer. For the lake, there are a few different options to recreate a triathlon swim. First, you can do the same as we did in the first pool drill. In this instance, athletes need to group together as much as possible in the water. In the lake try to stay close to the shore or in a depth that allows people to simply stand up if they need to. The theory is, the more you experience the contact the less it will jar you. The trick is to not think about it, not stress out about it and focus on getting the next stroke correct. If a leg kick messes up your stroke, forget about it and focus on making the next one correct. Controlling your breathing is vital as well. If you are truly in the thick of it, you can increase your sighting strokes and that can help get the air you need inside you. Whatever you do, do not hold your breath, this can be a fatal error on your part, and we don’t particularly like fatal errors in my business. The other thing to think about is preparing your equipment. I strongly suggest putting on your goggles with the strap under your swim cap. If you have long hair, you can put on a swim cap first, put on your goggles second and put

on another cap on over your goggle straps third. This method will best prepare you for the possibility that your goggles become dislodged from your eyes. Without the strap being under your cap, you can kiss them goodbye, thus ending your PR swim attempt. A few years ago a friend of mine created a commercial for a popular energy bar spoofing what we just talked about in this article. Take a minute out of your busy work day and kill some time watching this, you are guaranteed to laugh or we will refund the price you paid to read this article. http:// www.youtube.com/watch?v=r3S0wu4Zbfk TTFN, 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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SQUARE LAKE 70.3 YOUR FAVORITE TRAINING GROUNDS TO YOUR FAVORITE RACE THIS FALL.

SEPT. 8

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Swim, Bike, Run, Eat: Triathlon Fueling for Participants at All Levels By Val Schonberg MS, RD, CSSD, LD

utrition is often considered the fourth discipline of triathlon training. Whether your goal is to excel at competing or simply complete a race, nutrition can make the difference between a personal best and barely finishing. Triathletes invest an enormous amount of time training in three disciplines – swimming, biking and running. Eating plans vary depending on the athlete’s training, abilities, and race distance. However, the fundamentals for hydrating and fueling are the same across the spectrum of distances and abilities. Everyday fueling

Consistency and predictability are two common factors athletes credit for implementing an effective nutrition plan. Triathletes need to know what they can eat day in and day out and still train. Daily workouts are fueled with a carbohydraterich diet (bagel, toast, cereal, pasta, rice, potato and fruit), lean protein (lean meat, fish, low-fat dairy and egg) and fluids (water or sports drink). Learning what foods your body tolerates, when to eat, and how much food is most helpful for training on either a long training day or an “easy” day, is a fundamental component for establishing an everyday fueling strategy. For many triathletes, this process may begin four to six months prior to race day and coincides with their training schedule. Carbohydrates in fueling Carbohydrate (CHO) was, and still is, the primary macronutrient for fueling endurance activities. CHO in the form of liquid (i.e. sports drink), semisolid (i.e. gels), or solid (i.e. bar or whole food) are an important fuel for the muscle and central nervous system. Especially during moderate- to higher-intensity activity, such as climbing or sprinting, low CHO availability can have a negative impact on concentration and pacing, as well as an increased perception of fatigue.

Fluids and sodium Triathletes are advised to determine their individual hydration plan by starting with 400 to 800 ml (approx. 13 to 27 ounces) per hour and adjusting based on individual conditions or drinking as their thirst dictates. Triathletes who are salty sweaters, and those training in competing in hot/ humid environments, may benefit from sodium replacement during racing from drinks, gels, food or salt tablets. Like all plans, it will need to be adjusted based on climate and personal factors on each individual race day. Timing and tips for fueling while racing In the day and evening before race day, consume familiar foods that are well-tolerated. It’s recommended to avoid fried, high fat and high fiber foods (high-fiber grains and vegetables such as broccoli, cauliflower, Brussels sprouts, etc.) as these foods can contribute to GI upset. Aim to have the evening meal earlier in the evening and consume adequate fluid and sodium intake the day prior to race day. On race day, consume a prerace meal about 2 to 4 hours prior to race start, along with about 16 to 20 ounces of water or sports drink. Therefore, if the start is at 7 am, this would mean eating breakfast around 3 to 5 am, such as oatmeal (or bagel) + peanut butter + banana. Triathletes need to be prepared for potential delays on the morning of the race by having a snack (i.e. bar, gel, crackers, banana) available, if needed.

The amount of CHO a triathlete needs to consume depends on race duration. For shorter-duration (< 90 minutes), such as a sprint distance, eating a CHO-rich diet in the 24 hours prior to race day, and CHO foods at a pre-race meal 2 to 4 hours before will “top-off” glycogen stores. If needed, small amounts of CHO may be beneficial during the bike portion of the race, but is dependent on the athlete, terrain, and climate.

Practical considerations for fueling during a triathlon include the lack of opportunity to fuel during the swim. Therefore, the prerace meal/snack is important and then “getting something in right after the swim is key,” according to Terry Thompson, 25-year veteran triathlete. The cycle portion of the race is the most conducive for taking in CHO and fluids in preparation for the run.

For events lasting between 1 and 2 ½ hours, 30 to 60 grams of CHO per hour is recommended to provide additional CHO to spare glycogen. For longer duration (> 2 ½ to 3 hours), consuming up to about 90 grams of CHO per hour has been shown to improve performance.

Novice triathletes, or those taking on longer distances, often underestimate the amount of fuel needed and risk premature fatigue. In her presentation at the 2018 College and Professional Sports Dietetics Association Annual Meeting, Kelly Williamson, Professional Triathlete and Ironman Champion, outlined her race day nutri-

tion plan with a goal of consuming 200 to 400 calories per hour on a long day, with more on the bike and less on the run. At 118-lbs, Williamson states that she has taken as much as 2000 calories on a 5-hour bike and 900 calories on a less than 3-hour run. There is a broad range of fitness and individual race goals among triathlon participants. While events vary in distance, all triathletes need to practice the fourth discipline of triathlon training and racing to maximize their potential for success. If you have concerns about the nutritional adequacy of your diet, a Registered Dietitian (“sports dietitian”) experienced in counseling athletes can create a personalized nutrition plan for you. To find a sports dietitian in your area, access “Find a SCAN RD” at www. scandpg.org.

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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Safe Summer Running By Dr. Marie-Christine Leisz

If the body cannot step up heat elimination and internal temperature rises too high, heatrelated illness can occur.

e seem to have skipped spring entirely this year and the summer heat is here! Several years ago, I explained how to stay safe and train well running during cold winter weather. Today’s topic is safe summer running. First, the physiology! The human body has an amazing ability to maintain a relatively stable internal temperature. This is accomplished by auto-regulation, balancing heat production with dissipation. Most of the heat in the body is produced by contraction of the muscles. So, during exercise like running, heat generation rises. If the body cannot step up heat elimination and internal temperature rises too high, heatrelated illness can occur. Symptoms of these illnesses range from mild heat exhaustion with fatigue and muscle cramps, to severe heat stroke with loss of consciousness and multi-system organ failure. Other factors contributing to heat related illnesses are inadequate conditioning and dehydration. Lack of acclimatization can also contribute. This may affect all of us if we transition rapidly from our long cool spring to heat and humidity this summer without about 2 weeks of moderate temperatures in between. The body cools itself by several mechanisms. Radiation is loss of heat from the warm skin to the cooler environment. The body can also be cooled by convection - air is blowing over the skin. Evaporation occurs when we sweat and the water in the sweat converts to water vapor. All of these cooling mechanisms are hampered if the weather is very hot and humid. Here are some simple strategies recommended by the American College of Sports Medicine to prevent heat-related illness while running:

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Hydration: You can lose between 6-12 ounces of fluid each hour during a long run on a hot day. Adequate hydration is probably the most important factor preventing heat-related illness. You should drink adequately throughout the day and at least 16-32 ounces of water about 2 hours before a run in the heat. Weigh yourself before you run so you know how much fluid you need to replace after the run. Drink 5-10 ounces of water every 15 – 20 minutes during exercise. If you run for longer than an hour, you may want to switch to a sport drink with 4-8% carbohydrates. Weigh yourself after the run and replace 16 ounces of fluid for every pound lost. If you are a newer runner, be sure to practice drinking on the run before trying it in a race.

you are not adequately hydrated, your kidneys can suffer. Last but not least, don’t forget the sunscreen!

Clothing: Don’t over-dress. Wear loose-fitting running clothes made of tech fibers that wick sweat to aid evaporation. Light colors reflect the sun’s rays, dark colors absorb them. Don’t wear cotton. It wicks inefficiently soaking up sweat. Avoid hats. If you must wear one, make sure it’s well ventilated and light in color. Time & Place: Run early in the day or later in the evening when it is cooler. Stay off the asphalt and run on the trails. Run in the shade or better yet, in the woods. Be Sensible! The hotter it is the easier you should take it. If it is too extremely hot, forget it! Be aware of the symptoms of heatrelated illness. If you develop a headache, lightheadedness, weakness or muscles cramps, stop immediately! Get in a cooler environment and drink fluids. I recommend avoiding NSAIDs like ibuprofen before you run, especially on a hot day. These meds make the renal arteries constrict and if

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/

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

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 763/398-3399 www.fossswimschool.com

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 www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_team/

Minneapolis YWCA

Total immersion Weekend Workshops Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement. Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 07.28.2018 - 07.29.2018 Total Immersion Freestyle Workshop: 08.18.2018 - 08.19.2018

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 Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com