Midwest Events July / August 2019

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS Powering Up

JULY/AUGUST 2019

Taking it to the Next Level

Triathlon Training Load How to Control It

Nutrition Strategies to Reduce Muscle Soreness

Race Spotlight

Mankato Marathon www.midwestevents.com

Race & Event Calendar

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 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.

Courtesy of Trinona On the Cover: Photo credit Jenn Barnett Photos

contents

04 Race and Event Calendar 07 Race Spotlight - Mankato Marathon 09 Scene in Motion

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

13 Powering Up

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

15 Nutrition Strategies for Reducing Muscle Soreness

Congratulations to Jacki Denison, winner of the Lift Bridge Road Race entry and Melissa Zajec, winner of the St. Croix Crossing entry.

16 Control Training Load to Prevent Triathlon Injury

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

RACE sponsored by CALENDAR

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

RUN

7/20

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/20

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

Okoboji, IA

Run

7/20

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/20

Bavarian Blast 5/10K

New Ulm, MN

Run

7/20

Challenge Obesity 5K

Andover, MN

Run

7/20

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/20

River Lake Days 10K, 5K, 1K

Richmond, MN

Run

7/20

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/20

Fete des Lacs 8K/5K/Kids Run

Centerville, MN

Run

7/20

Gandy Dancer Fly In 5K

Siren, WI

Run

7/20

Emotions in Motion 5K

Duluth, MN

Run

7/20

Leprechaun Days Run for the Gold

Rosemount, MN

Run

7/20&21

HER Madison Half Marathon & 5K Weekend

Madison, WI

Run

7/21

St. Jude Ride & 5K Run

Hastings, MN

Run

7/21

Gold Rush Fun Run

Custer, SD

Run

7/21

Hopkins Raspberry Run 5Mile, 1Mile

Hopkins, MN

Run

7/22

Women’s 4 Mile Run

Rochester, MN

Run

7/24

Life Time Torchlight 5K

Minneapolis, MN

Run

7/27

Raider’s Run 5K, 2 Mile

Verndale, MN

Run

7/27

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/27

Wabasha Rotary River Run

Wabasha, MN

Run

7/27

Glenwood Rotary 10K/5K

Glenwood, MN

Run

7/27

Aberdeen Family YMCA Bull Run

Aberdeen, SD

Run

7/27

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

7/27

St. Croix Crossing Half Marathon

Stillwater, MN

Run

7/27

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run

7/27

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/27

Red River Run

Cold Spring, MN

Run

7/28

Kolacky Days Bun Run

Montgomery, MN

Run

7/28

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run

8/3

RBC Minnesota Half Marathon

St. Paul, MN

Run

8/3

Lumberjack Run

Hayward, WI

Run

8/3

Platte River Run 5K

Royalton, MN

Run

8/3

Emotions In Motion 5K

Minneapolis, MN

Run

8/3

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

White Bear Lake, MN

Run

Date

Events

Location

Type

7/4

Run for a Vet

Mercer, WI

Run

7/4

Firecracker 4 Mile

LaCrosse, 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

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

Int’l 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

Freedom Five Road Race

Siren, WI

Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

7/6

Nisswa Firecracker 10K/5K

Nisswa, MN

Run

7/6

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/6

Lakeville Pan-O-Prog Run

Lakeville, MN

Run

7/7

Green Lake Road Race

Spicer, MN

Run

7/7

Bowlus 5K

Bowlus, MN

Run

7/10

YMCA Sidewalk Shuffle 5K R

Duluth, MN

Run

7/11

Willow River Run

New Richmond, WI

Run

7/13

Beef and Eggs 5K

Brookings, SD

Run

7/13

Madelia Comm. Hospital Foundation 5K

Madelia, MN

Run

7/13

Deer River Wild Rice Run

Deer River, MN

Run

7/13

Fox Trot 5K

St. Paul, MN

Run

7/13

Andover Family Fun Fest 5K

Andover, MN

Run

7/13

CASA Spearfish Canyon Half Marathon/ 5K

Spearfish, SD

Run

7/13

Anoka Rotary Riverfest 5K

Anoka, MN

Run

7/13

Deer River Wild Rice Run

Deer River, MN

Run

8/3

Walker Bay Days 5K

Walker, MN

Run

7/13

The Running of the Bulls

Hopkins, MN

Run

8/3

Minnesota Half Marathon & 5K

St. Paul, MN

Run

7/13

Runway 4K

Duluth, MN

Run

8/3

Mayo Clinic River City Ramble

Red Wing, MN

Run

7/13

Watercade Lake Ripley Run

Litchfield, MN

Run

8/3

Hanover Harvest Festival 5K

Hanover, MN

Run

7/13

St. Urho Run 10K, 5K

Menahga, MN

Run

8/3

Reggie Oeltjen Douglas Trail 11 Mile

Douglas, MN

Run

7/13

River Falls Days Run

River Falls, WI

Run

8/3

Shaver Shuffle 5K

Plymouth, MN

Run

7/13

Perfect Storm 5K/10K/1/2 Marathon

Rochester, MN

Run

8/3

Amana Colonies Back Road Half Marathon/5K

Amana, IA

Run

7/13

Monticello River Fest 5K

Monticello, MN

Run

8/4

MDRA 15K

St. Paul, MN

Run

7/13

Lindstrom Loppet Karl Osker 5K

Lindstrom, MN

Run

8/4

SEPR’s 5k,10k, 1Mi Walk/Run for the Pack

Sioux Falls, SD

Run

7/17

Junkyard Dash 5K

Moorhead, MN

Run

8/10

Challenge Happiness & Challenge Addiction 5K

Andover, MN

Run

7/18

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

Duluth, MN

Run

8/10

Wicked Wine Run

Stillwater, MN

Run

7/18

Hastings YMCA Glow Run

Hastings, MN

Run

8/10

A Breath of Hope TC Lung Run/Walk

Minneapolis, MN

Run

7/19

Highland Fest

St. Paul, MN

Run

8/10

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

7/20

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

8/10

New Brighton Stockyard Days 5K/10K

New Brighton, MN

Run

7/20

Bull Run

Belle Plaine, MN

Run

8/10

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

04

www.midwestevents.com

8/10

811 Run and Walk

Minneapolis, MN

Run

8/3

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, MN

Trail Run

8/10

Run Baby Run 5K and 10K

Faribault, MN

Run

8/4

Douglas Trail Race

Oronoco, MN

Trail Run

8/10

Paavo Nurmi Marathon, 1/2 Marathon

Hurley, WI

Run

8/7

Spring Lake Park 5Mile

Hastings, MN

Trail Run

8/11

Run & Ride Valleyfair

Shakopee, MN

Run

8/10

Rock Your Sole Trail Run 5K

St. Cloud, MN

Trail Run

8/11

Corn Days 5K & Candy Corn 1 Mile

Long Lake, MN

Run

8/11

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/15

Run with the Herd

St. Paul, MN

Run

8/17

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

8/16

Rock the Beach 5K

Detroit Lakes, MN

Run

8/17

Bluff Tuff Half Marathon

St. Paul, MN

Trail Run

8/16-17

Ragnar Road Minnesota

St. Paul to Duluth

Run

8/24

R U Chicken Trail Run

Arcadia, WI

Trail Run

8/17

Emotions in Motion 5K Run/Walk

Buffalo, MN

Run

9/2

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

Cloquet, MN

Trail Run

8/17

Kinni River Trout Trot

River Falls, WI

Run

9/4

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

8/17

Run for the Melon 5K/10K Walk Run

Vining, MN

Run

8/17

Madison Mini Marathon

Madison, WI

Run

7/6

Afton Trail 50K

Hastings, MN

Ultra

8/17

Mora Half Marathon

Mora, MN

Run

7/14-17

Minn. Brothers Trail Series

St. Cloud, MN

Ultra

8/17

Officer Shawn Silvera Memorial 5K

Lino Lakes, MN

Run

7/27

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Ultra

8/17

STRIVE Wellness Run

Owatonna, MN

Run

8/16

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

Custer, SD

Ultra

8/18

Leading Ladies Marathon

Spearfish, SD

Run

8/18

Gold Rush Days 5K

Oronoco, MN

Run

Ironton, MN

Aquathon

8/24

Northwoods DE-FEET Violence 10 Mile/5K

Bemidji, MN

Run

8/24

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

Osage, IA

Run

8/24

Healthy Human Race

Rochester, MN

Run

8/24

Run Around Raymond 5K

Raymond, MN

Run

8/24

Scrub Run 5K

Glenwood, MN

Run

8/24

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

Des Moines, IA

Run

8/24

Railroad Days Dash

Staples, MN

Run

8/24

Get Your Rear in Gear

Des Moines, IA

Run

8/24

Stiftungsfest 5K

Norwood, MN

Run

8/24

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

St. Paul, MN

Run

8/24

Running the Rapids 1/2 Marathon/5K

Grand Rapids, MN

Run

8/25

Moms on the Run 5K/10K

Lake Elmo, MN

Run

9/1

New Bo Half Marathon/10K

Cedar Rapids, IA

Run

9/2

Victory Labor Day Races

Minneapolis, MN

Run

7/13

9/6

Minnesota Mile - Grandma’s

Duluth, MN

Run

7/13

9/21

Stillwater Boom Site Log Run

Stillwater, MN

Run

9/22

Get Your Rear in Gear Twin Cities

Richfield, MN

10/11

Bemidji Blue Ox Run 5, 10K, Kids Fun Run

10/12

ULTRA RUN

AQUATHON 8/10

Ignite Swim Run

OFFROAD TRI 7/4

Davis Lake Triathlon

Luverne, MN

Offroad Tri

7/13

Fat Cat Triathlon

Marine, MN

Offroad Tri

7/20

Wilderman

Walhalla, ND

Offroad Tri

7/20

Bertram Blast Full Offroad Triathlon

Monticello, MN

Offroad Tri

7/20

U-Care Tri-Loppet

Minneapolis, MN

Offroad Tri

8/10

Kybiru Adventure Triathlon

Harmon Lake, ND

Offroad Tri

8/24

Rugged Toad Adventure Tri

Waverly IA

Offroad Tri

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

Phillips Chain of Lakes Triathlon

Phillips, WI

Triathlon

7/13

Timberman Triathlon

Cohasset, MN

Triathlon

Run

7/20

University of Okoboji Triathlon

Okoboji, IA

Triathlon

Bemidji, MN

Run

7/20

Turtleman Triathlon

Shoreview, MN

Triathlon

Bemidji Blue Ox Marathon, Half , 26K

Bemidji, MN

Run

7/20

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

10/18

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

7/21

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

10/19

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

7/21

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

7/21

Buzz Ryan Sprint Tri

Duluth, MN

Triathlon

WALK

TRIATHLON & DUATHLON

8/24

Walk To End Alzheimer’s

Rochester, MN

Walk

7/27

The Accel Triathlon

Waterloo, IA

Triathlon

8/24

Walk To End Alzheimer’s

Des Moines, IA

Walk

7/27

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

8/25

Walk To End Alzheimer’s

Minot, ND

Walk

7/27

Shell Lake Triathlon

Shell Lake, WI

Triathlon

9/7

Walk To End Alzheimer’s

Bismarck, ND

Walk

7/28

Chisago Lakes Triathlon

Chisago City, MN

Triathlon

9/7

Walk To End Alzheimer’s

Alexandria, MN

Walk

7/29

RavineMan Triathlon

Huron, SD

Triathlon

9/7

Walk To End Alzheimer’s

Dubuque, IA

Walk

8/3

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

9/7

Walk To End Alzheimer’s

Mankato, MN

Walk

8/3

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

9/7

Walk To End Alzheimer’s

Duluth, MN

Walk

8/4

Root Beer Kids Triathlon

Duluth, MN

Triathlon

8/4

Brewhouse Triathlon

Duluth, MN

Triathlon

7/4

TRAIL RUN Run for a Vet

Mercer, WI

Trail Run

8/10

Northwoods Triathlon

Nevis, MN

Triathlon

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

8/10

Great Up North Triathlon

Int’l Falls, MN

Triathlon

7/6

Big Foot 5K

Remer, MN

Trail Run

8/10

Wingkids Triathlon

Red Wing, MN

Triathlon

7/6

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

8/10

Superiorman Triathlon

Duluth, MN

Triathlon

7/10

Endless Summer Trail Run Series 7MI

Eagan, MN

Trail Run

8/11

Green Lake Kids Triathlon

Spicer, MN

Triathlon

7/13

Bay to Bay 10K Run and Walk

Silver Bay, MN

Trail Run

8/11

Wingman Triathlon

Red Wing, MN

Triathlon

7/13

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

8/11

Green Lake Triathlon

Spicer, MN

Triathlon

7/14

5k Trail Rivet Run/Walk

Duluth, MN

Trail Run

8/11

YWCA of MPLS Women’s Triathlon

Minneapolis, MN

Triathlon

7/31

Endless Summer Trail Murphy 7M

Savage, MN

Trail Run

8/17

Waupaca Triathlon

Waupaca, WI

Triathlon

8/4

Hixon Frolic 10K

La Crosse, WI

Trail Run

8/17

Breakaway Kids Tri

Maple Grove, MN

Triathlon

www.midwestevents.com

05

8/17

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/17

Sadistic Century 50K, 100K, 100M

Menomonie, WI

Cycle

8/17

Rip Roar Kids Triathlon

Johnston, IA

Triathlon

8/17

Tour de Pines Bike Tour

Cycle

8/17

Bluff Land Tri

Rushford, MN

Triathlon

Itasca State Park, MN

8/17

St. Paul Triathlon

St. Paul, MN

Triathlon

8/17

Courage Ride

Iowa City, IA

Cycle

8/18

Bluff Creek Triathlon

Ogden, IA

Triathlon

8/17

Festival in the Park, Crit & Rodeo

Mounds View, MN

Cycle

8/18

Michigan Titanium

Grand Rapids, MI

Triathlon

8/17

Gran Fondo Cedar Valley

Cedar Falls, IA

Cycle

8/23

Kids Splash & Dash Triathlon

Maple Grove, MN

Triathlon

8/17

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/24

My First Tri August

Lino Lakes, MN

Triathlon

8/17to18

Bike Van Buren XXX

Keosauqua, IA

Cycle

8/24

Maple Grove Triathlon/Duathlon

Maple Grove, MN

Triathlon

8/24

Onabike XXV

Onawa, IA

Cycle

8/24

Kiwanis Kids Triathlon

Baxter, MN

Triathlon

La Crosse Labor Day Wknd. Bike Festival

La Crosse, WI

Cycle

8/24

Yankton’s Best Tri

Yankton, SD

Triathlon

8/30 to 9/2

8/25

Lakes Country Triathlon

Baxter, MN

Triathlon

8/31

Flambeau 40 Road Race

Park Falls, WI

Cycle

9/1

Two Harbors Bike Tour

Two Harbors, MN

Cycle

9/7

Jesse James Bike Tour

Northfield, MN

Cycle

9/7

The Flatlander FM Rotary Ride

Fargo, ND

Cycle

8/31

Hopkins Royal Triathlon

9/7

Wildlife Loop Triathlon

Hopkins, MN Custer, SD

Triathlon Triathlon

9/7

Square Lake 70.3 Triathlon

Stillwater, MN

Triathlon

9/8

Square Lake Sprint Triathlon

Stillwater, MN

Triathlon

9/15

One Last Tri

White Bear Lake,MN

Triathlon

7/20

Bertram Blast Offroad Duathlon

8/18

Duluth Dual

Monticello, MN Duluth, MN

Offroad Du Offroad Du

9/7

Flying Pigs Duathlon

Washington, IA

Duathlon

9/28

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

7/4

Watermelon Ride

Shoreview, MN

Cycle

7/6to12

Bike Northwoods Tour

St. Croix Falls, WI

Cycle

7/11to14

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

7/11

Elkhart Time Trial Series

Elkhart, IA

Cycle

7/13

Rock-N-Roll The Lakes

Albert Lea, MN

Cycle

7/13

Tour de Donut

Luverne, MN

Cycle

7/14to19

The Minnesota North Shore Tour

Duluth to Canada

Cycle

7/14

Tour de Saints

St. Joseph, MN

Cycle

7/20

BlackHills Back 40,Shorty and Mini

Rapid City, SD

Cycle

7/20

New Glarus Time Trial

New Glarus, WI

Cycle

7/21

Big Waters Classic

Minneapolis, MN

Cycle

7/21

Bike MS Ride Across Minnesota

St. Peter, MN

Cycle

7/21

St. Jude Ride & 5K

Hastings, MN

Cycle

7/27

Tour de SAVE

Northfield, MN

Cycle

7/27

Tour de Bun Classic 13, 33, 50 M

Montgomery, MN

Cycle

7/27

Penokee Mtn. Range Classic Race & Tour

Mellen, WI

Cycle

8/2

Powderhorn 24 Hour

Minneapolis, MN

Cycle

8/3

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/3

Rail Trails 100 Bike Tour

Fergus Falls, MN

Cycle

8/3

Tour de Tonka

Minnetonka, MN

Cycle

8/3

Grandview Firehouse 50 & Ride the Divide

Grandview, WI

Cycle

8/3

Apple Blossom Bicycle Tour

La Crescent, MN

Cycle

8/4

New Brighton Stockyard Days Sprints

New Brighton, MN

Cycle

8/8to11

JDRF Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/8

Elkhart Time Trial Series

Elkhart, IA

Cycle

8/10

Ride to SAVE Lives East Metro 2018

White Bear Lake, MN

Cycle

8/10

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

Amana, IA

Cycle

8/11

Paavo Pursuit Bike Race

Hurley, WI

Cycle

8/16to17

Ride Across Wisconsin

Dubuque to Kenosha

Cycle

8/16to18

Red Ribbon Ride

Mpls. To Duluth

Cycle

8/17

Courage Ride

Iowa City, IA

Cycle

06

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MOUNTAIN BIKING 7/7

Border Crossing

River Falls, WI

Mtn. Bike

7/7

Bluff Riders Charge

Mankato, MN

Mtn. Bike

7/12

Camp Bluedog

Viroqua, WI

Mtn. Bike

7/13

Big Woods Classic Lake Rebecca

Rockford, MN

Mtn. Bike

7/13

Banner Pits

Carlisle, IA

Mtn. Bike

7/21

Mt. Kato

Mankato, MN

Mtn. Bike

7/28

Gamehaven Lakeside Grind

Rochester, MN

Mtn. Bike

8/2 to 4

Bike Duluth Festival

Duluth, MN

Mtn Bike

8/4

Powder Monkey

Duluth, MN

Mtn. Bike

8/4

Hixon Forest Epic

LaCrosse, Wi

Mtn. Bike

8/10

George Wyth Mountain Bike Race

Cedar Falls, IA

Mtn. Bike

8/2to4

Bike Duluth Festival

Duluth, MN

Mtn. Bike

8/17

Seeley Lions Club Pre-Fat

Seeley, WI

Mtn. Bike

8/18

Cuyuna Lakes Crusher

Ironton, MN

Mtn. Bike

8/18

Sugar Bottom Scramble

Solon, IA

Mtn. Bike

8/24

Black Hills Super Six Race

Spearfish, SD

Mtn. Bike

8/24

Whiterock Shred Fest

Coon Rapids, IA

Mtn. Bike

8/31

Laddies Loppet Maplelag

Callaway, MN

Mtn. Bike

9/1

Dakota Five-0

Spearfish, SD

Mtn. Bike

7/7

GRAVEL BIKE Freedhem 76

Little Falls, MN

Gravel

7/7

Burgr 95 & Fork Horners 47

Gleason, WI

Gravel

7/20

The Heck Epic

Two Harbors, MN

Gravel

7/27

Guitar Ted Death Ride Invitational

Waterloo, IA

Gravel

7/27

Dirty Lemming

Watertown, MN

Gravel

7/27

Tour de SAVE

Northfield, MN

Gravel

8/2to3

24 Hours of Cumming

Cumming, IA

Gravel

8/3

DAMN Day Across Minnesota

So. Dak. To Wis.

Gravel

8/11

The Rugged Growler

Canton, SD

Gravel

8/18

Hokah Hilly Hundred

Hokah, WI

Gravel

8/18

Swede Bottom

Houston, MN

Gravel

8/24

Paul Bunyan 200

Brainerd, MN

Gravel

9/1-9/2

Gravel Enduro Series

La Crosse, Wi

Gravel

INLINE SKATE 8/3

RBC Minnesota Half Marathon

St. Paul, MN

Inline

8/24

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

Northshore Inline Marathon/Half

Duluth, MN

Inline

9/14

ADVENTURE RACE 7/27

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

7/13&14

Tough Mudder

Hugo, MN

Adv Race

7/13

Tonka Mud Run

Chanhassen, MN

Adv Race

7/14

The Great Amazing Race

Minneapolis, MN

Adv Race

7/22

YWCA Amazing Race

Mankato, MN

Adv Race

7/29

Rough ‘N Tough Against Hunger

Cambridge, MN

Adv Race

10/5

Terrain Race 5/10K Run with Obstacles

Burnsville, MN

Adv Race

7/21

PADDLE AND SWIM Paddle des Lacs

Centerville, MN

Paddle

7/14

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

8/3

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/10

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

Race Spotlight

Mankato Marathon October 18-19th, 2019

T

he Mankato Marathon is celebrating 10 years! Our Half Marathon was named a 2018 Top 20 half marathon and top 10 beautiful on course scenery in the country by The BibRave 100. This year the full marathon will be on a new course with an urban feel, highlighting the beautiful Minnesota River Valley.

Don’t miss out on the PorkPower Bacon 5k and the perfect Profinium 10k, flat and downhill. Are you feeling Bold? Sign up for the Bold Challenge and run the 5K on Friday, followed by the 10K, Half or Full marathon on Saturday. You’ll score some pretty cool swag too!

Our cheer teams are sure to keep you motivated along the course. We’ve even added some fun new additions this year that you’ll be sure to love! After your run enjoy the post-race music and party designed just for you. Don’t leave town just yet...we have lots of fun events and activities happening throughout Mankato on Saturday evening, so make sure to COME FOR THE RUN, STAY FOR THE FUN!

For registration and race information, visit mankatomarathon.com

MMRaces MIDWEST MULTISPORT RACES

ST PAUL TRI SPRINT AND OLYMPIC

08/17 SQUARE LAKE SPRINT S P R I N T

09/08

SQUARE LAKE 70.3 70.3

09/07 08

The Season is ON...

ST PAUL TRIATHLON

A rare opportunity to ride a closed course within the metro area. Great barbecue party follows the race. Run is on paved trails around Phalen lake.

SQUARE LAKE WEEKEND

Join us for an entire weekend of exciting racing in Minnesota’s favorite tri training grounds.

Beautiful courses for both distances. Do one or the other or challenge yourself by doing both!

REGISTER AT MIDWEST EVENTS

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scene in motion City Trail Loppet;Š2018 Steve Kotvis, f/go (www.f-go.us)

Fargo Marathon;In-House-Advertising & Consulting

City Trail Loppet;Š2018 Steve Kotvis, f/go (www.f-go.us)

Fargo Marathon;In-House-Advertising & Consulting

Fargo Marathon;In-House-Advertising & Consulting

Fargo Marathon;In-House-Advertising & Consulting

Fargo Marathon;In-House-Advertising & Consulting

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New Bri Tri; Midwest Events

New Bri Tri; Midwest Events

Trinona; Courtesy of Trinona

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New Bri Tri; Midwest Events

Bee Run 5K; Great River Coalition

Bee Run 5K; Great River Coalition

Trinona; Courtesy of Trinona

My First Tri; Minnefoto Moments

My First Tri; Minnefoto Moments

New Bri Tri; Midwest Events

Voyage North 5K 10K Grand Marais; Voyageur Brewing Co.

Tour of the Mississippi River Valley; Quad Cities Bicycle Club

Tour of the Mississippi River Valley; Quad Cities Bicycle Club

Grandma’s Marathon 2019

Tour of the Mississippi River Valley; Quad Cities Bicycle Club

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Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN www.baccudas.org Jeff Lee 952/884-3703 I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN www.iswimllc.com Teresa Briest 612/226-8720 Minneapolis YWCA Total Immersion Weekend 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: July 13 & 14; August 17 & 18, 2019 https://www.ywcampls.org/ fitness_membership/swimming/total_immersion_swimming/

Minneapolis YWCA Otters

Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_ membership/swimming/masters_swim_ team/ North Suburban Aquatic Club Year round programs for all ages, including Masters, mornings & evenings.

Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN www.trifitnesswbl.com Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

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POWERING UP

By Kris Swarthout

P

ower, for the last couple years it has become the buzz word in cycling. Simply stated, power is the measurable amount of force created as you peddle your bike. Terms like watts, critical power, power to weight ratio, force and spin scan are being thrown around these days left and right. Unfortunately most people don’t fully understand what they mean or better yet how they can be used to take an athlete’s cycling fitness to the next level.

For the past 15 years I have been studying power, not only my own, but also that of my clients. I have been studying what other coaches like Hunter Allen have been teaching and found that most people don’t understand the fundamentals behind training with power. As a coach, a tech nerd and a cycling geek, I have been working on a system that makes this whole power thing understandable and practical for everyone. In this article I will address the power to weight ratio (P/W) and how it can be used to gauge and track your fitness.

The first step is having the right equipment. You must either have a power meter on your bike, like a Pioneer, SRM, Quark, or a system to measure power at home, like a Computrainer or smart trainer. A power meter on your bike can allow you to monitor your power output any time you are in the saddle. A Computrainer or smart trainer can only be used indoors, but that doesn’t mean it has only a limited use. Both can be used to test your P/W when used in the correct manner.

If you are using a smart trainer, start off by picking a course or route that you are going to be able to repeat. I would suggest using a test course of 6.2 miles and 40 miles as your basic protocols. You will be riding these routes every time you test, so be sure you know how to access them easily. If you are using a power meter, mark out a course of the same distance close to your house that has minimal stops or intersections. The 6.2 course is good for quick testing and is more applicable to athletes who focus on Olympic or Sprint distance triathlons and short distance road races. The 40 mile test would be better suited for athletes who are planning on a longer event.

Before you start, weigh yourself without your shoes and write this number down.

Now start easy spinning for about 10 minutes as a warm up. It is important that you have a way to measure your average watts during your test.

Be sure to reset the recording unit you are using or erase the data from your warm up before you start. Get yourself mentally ready and GO! Pace yourself, don’t go out too hard, but be sure to keep a strong, consistent effort. Monitor your cadence, heart rate and watts. You will want to keep your cadence between 85 and 95 in order to achieve your best result. Your heart rate data will be mostly used after the test is over. Your

power production or watts is what you will want to focus on. Keep this number consistent, try not to let it spike in the beginning and then fade towards the end of the test.

Once you have finished, it is time to crunch some data. The first thing is to convert your weight from pounds to kilograms. Use this simple formula; pounds / 2.2 = weight in kilograms. Next, take your average watts from your test and divide it by your weight in kilograms, this will give you your (P/W). Record this number along with the overall time it took you to ride your course, your average watts, pre-test weight and average heart rate (HR). These numbers will be used as bench marks for your current cycling fitness level.

The next question would be, what do these numbers mean and how do we use them in the future? Your P/W can be used to compare you to your peers who have done the same test to see how you currently stack up. With P/W you can take the results of two athletes of the same gender and age, but different body types and compare them accurately to each other. The theory is, the higher the P/W, the faster the rider will be. It can also become the benchmark of your cycling fitness, but you must only compare it to other tests done on the same course. Changing the course or protocol will skew the test. Your goal for the next time you test should be to increase your P/W by either generating higher average watts or by having a lower body weight, but be careful, there are many pitfalls that come from being too lean.

Compare your average HR to that of your previous test. If you held the same P/W with a lower average HR, that is a sign of improvement. By increasing your P/W you will in most cases decrease your overall test time.

You should test yourself at specific

times during the year. I have my athletes test when they begin their season, three times during the year and then at the end of the season.

I will try to make the in season tests fall after a specific cycling phase to see how the bike focus training affected their fitness. If you still have a hard time understanding the numbers, it might be a good idea to talk to a coach and ask them what they see in your test records and how together you can incorporate your power data into your personal training program.

Kris Swarthout

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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YOU WERE MADE FOR THIS AUGUST 16 & 17

Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K Come and Tri with the YoungLife Triathlon with 15% off your registration now through July 31, 2019. Individual Triathlon promo code - ComeTri15 and Relay promo code - ComeTri15Team. Register at younglifetriathlon.com.

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Nutrition Strategies for Reducing Muscle Soreness

By Val Schonberg MS, RD, CSSD, LD

N

o matter what your fitness level, you’ve likely felt it: that day-after muscle soreness that leaves you walking around with legs that feel like they could possibly fall off at any moment.

Sore muscles can be a reminder that you’ve pushed yourself to new limits, but unfortunately delayed recovery can also limit activity, training intensity, or negatively impact a competition.

While the use of NSAIDS – or non-steroidal antiinflammatory drugs – such as Ibuprofen, may help alleviate pain, nutrition interventions targeting prevention or reduction of muscle soreness have been a focus of research.

What Causes Muscle Soreness?

Exercise outside your usual range of intensity, or participating in an activity you aren’t used to, can trigger “Delayed Onset Muscle Soreness” or DOMS. Although there isn’t a clear explanation for the cause, DOMS seems to be the result of various biochemical changes after muscle damage. Muscle soreness typically peaks between 24 – 48 hours after activity and normally resolves within 4 – 7 days, depending on the extent of activity. As muscles get familiar with a specific stress, they adapt and react less. Factors such as dehydration or the type of movement can impact the onset or degree of soreness. For example, repetitive exercise with an emphasis on eccentric (lengthening) contractions, e.g. lowering the barbell in a bicep curl or downhill running, may increase the degree of soreness especially when you are unaccustomed to these activities.

Nutrition Strategies Several food ingredients have been researched to prevent or treat DOMS. As mentioned previously, even though the exact cause of DOMS is undetermined, most of the nutritional interventions are closely related to managing the inflammatory response due to exercise-induced muscle damage.

Polyphenols Polyphenols are phytochemicals found in many fruits and vegetables that have important antioxidant and anti-inflammatory properties.

Tart cherries, pomegranate and blueberries are examples of foods rich in polyphenols that have received attention for their capacity to aid in muscle recovery and attenuate DOMS. Most noteworthy is the positive effect of tart cherries on exercise recovery that has been demonstrated with Montmorency cherry juice blends.

Connolly et all, reported that an intake of 12 ounces of a cherry juice, twice a day for eight days, significantly reduced muscle pain after eccentric contractions of the elbow muscle. Timing and dosage vary widely between studies, but most use 8 to 12 oz (1 oz if in concentrate form) twice a day, 4 to 5 days before the activity, and 2 to 3 days after to promote recovery.

Omega-3 Fatty Acids These are essential fats that the body can’t make on its own, thus we need to get them from food. Foods high in omega-3 fats include fatty fish (salmon, tuna and mackerel), nuts (especially walnuts), some vegetable oils, and flax seeds. Marine omega-3’s – Eicospentaenoic acid (EPA) and docosahexaenoic acid (DHA) – come mainly from fish and have been used in several studies that report a positive effect on reducing DOMS. Doses used in studies range from 1.8 to 3 grams per day of marine omega-3’s for reducing DOMS. While fish oil supplements are one option, a 3-ounce portion of cooked salmon provides 1.8 grams of DHA/ EPA fish oil, along with 21 grams of high-quality protein, vitamin B-12, and other important nutrients.

Protein Adequate protein intake is undoubtedly an important factor for repair and recovery of muscle tissue after physical activity. In general, adaptation to both resistance and endurance type activities are enhanced when protein (and carbohydrates) are consumed after training.

Including high quality sources of protein, such as that from milk, yogurt, whey protein isolate or soy protein provide essential amino acids that are necessary for repairing muscle damage. A good example of this protein and carbohydrate combination would be a glass of chocolate milk, a protein smoothie blended with protein powder and fruit, or Greek or soy yogurt with berries and granola. Despite the necessity of protein consumption for muscle repair, there’s lack of consensus on whether supplementing with protein has a direct role in alleviating symptoms of muscle damage.

Vitamin D Predominantly known for its role in bone health,

vitamin D has also been implicated in the skeletal muscle repair and recovery process.

Vitamin D is mostly obtained in humans by exposure to sunlight and to a lesser extent from foods, such as fortified milk, egg yolks, fatty fish and liver. Lack of sunlight exposure, indoor lifestyles, and inadequate dietary intake have contributed to cases of vitamin D deficiency. As a result, researchers have suggested that maintaining vitamin D in the body may be beneficial for improving muscle repair and reducing pain.

Daniels, et al used a system-based approach to demonstrate that when active, vitamin D insufficient males received daily supplementation of 4,000 IU vitamin D3 there was a significant improvement in recovery back to maximal strength within 48 hours after a bout of damaging eccentric contraction of the knee extensors.

Studies have also investigated the effect of caffeine, taurine and turmeric with some evidence of reducing DOMS. A balanced diet that is rich in fruits and vegetables, provides adequate protein and a variety of healthy fats is necessary for achieving optimal health and performance.

When training and competition is high and recovery is more difficult, however, it may be wise to consider these nutrition strategies to help reduce the symptoms of muscle damage and speed your repair and recovery process.

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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Control Training Load to Prevent Triathlon Injury!

By Dr. Marie-Christine Leisz

The concept of training load came about when coaches, trainers and sports medicine providers realized that other factors besides training alone, contributed to the development of sports-related injuries.

T

riathlon season in Minnesota is finally here!

Training this year was made extra difficult due to our late spring. Most triathletes I know feel they are behind in their programs and are tempted to accelerate training faster that they should. This may put them at risk for musculoskeletal injury and I hope the information is this article will help them stay safe.

I wrote an article on prevention of triathlon-related injuries 6 years ago and was curious to see if there was any new information about triathlon injury. I found an article by Carolyn Kiensta, MD, a Pediatric Sports Medicine physician at the University of Miami, recently published in Current Sports Medicine Reports. She comprehensively reviewed triathlon injury data to see if what is known could predict and hopefully prevent injury amongst Ironman triathletes. Even though she studied Ironman competitors, she quoted studies regarding injuries in sprint and Olympic distance triathlon. She also described some new factors thought to contribute to injury.

Dr. Kienstra found that while triathlon injuries were common, gender, age and morphological characteristics like height and weight were not predictive of injury. Around 38% of participants competing in the sprint and Olympic distance triathlons reported at least one injury per year. Injury rates in the Ironman distance was about 56% for all-comers and up to 90% in the Ironman-Hawaii finishers.

She reported injury incidence in each of the three components; swimming, cycling and running, of triathlon varied. Swimming was associated with the lowest rate of injury. More running injuries were reported in shorter events and more cycling injuries were reported in the Ironman distance.

Most common site of injury was the knee, followed by injuries to the lower leg, low back and shoulder. Knee injuries were most often attributed to running. Lower leg injuries like Achilles tendinitis and low back strain were most often reported during cycling. Of concern was many injuries reported were exacerbations of old injuries.

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The most interesting and novel factor she discussed contributing to injury risk was maladaptation to training load. The concept of training load came about when coaches, trainers and sports medicine providers realized that other factors besides training alone, contributed to the development of sports-related injuries. A task force within The International Olympic Committee was formed and defined training load as the total external and internal burden that is applied as a stimulus to an athlete’s biological system.

This includes ALL physical and psychological stressors related to sport and non-sport activities. The external load applied to the athlete results from the rate training is advanced, frequency and intensity of competition and other life activities like work, school, travel and family responsibilities. The internal load is the psychological and physiological response to the stress of the external load. In other words, everything an athlete does, whether it is sport or life related, counts! A successful athlete will balance the stress of training and a busy life with recovery and get stronger. If the internal and external training load is greater than the athlete can accommodate and recover from, injury is likely to occur.

The external load is fairly easy to quantify since it involves keeping track of objective factors like time and distance. The internal load more difficult to assess since it is largely subjective. The Committee suggests using elevation in resting heart rate and rating scales of perceived exertion during training and competition to monitor stress accommodation and recovery. There are also easy-to-take surveys such as the “Hassles and Uplifts Scale” to assess life and other psychological stressors. Development of uncharacteristic feelings of “staleness”, sadness, poor sleep, prolonged fatigue, may also indicate internal maladaptation to training load.

The Committee offered these suggestions to manage training load to prevent injury and improve performance.

Each athlete is a unique individual and response to training load will differ. Find your “sweet spot”, balancing increased training and life stress with athletic performance.

The rate that training load is applied, factors into the development of injury. Small increases in training load over a longer period of time is better tolerated than rapid increases over short periods of time. Develop your training plans to make sure you have adequate time so internal and external training load is well-balanced with recovery.

Remember, everything counts! If you have a demanding job and life plus a high training load and can’t accommodate the stress, injury may occur. Learn balance.

Get to know your body. If you are training hard and you are not sleeping well, eating well, hydrating well, feel excessively fatigued, you need to rebalance your training load.

Another interesting phenomenon that may contribute to the risk of injury is that engaging in regular intensive exercise like triathlon training may improve pain tolerance and even lower the fear of pain. It is not clear if this is a learned response or physiologically-based. This means that an injured triathlete may not feel compelled to stop training and seek treatment early enough to prevent an acute injury from turning into a chronic one.

Since two of the three triathlon activities are low impact, it is an ideal lifetime sport. With this new information about how to train safely, I hope triathletes be able to manage the training load of this fabulous sport and participate for years to come!

Marie-Christine Leisz, DO is Sports- Physical Medicine and Rehabilitation physician with advanced training in the diagnosis and management of running and endurance sports injuries. She practices at the Courage Kenny Running and Endurance Sports Injury Clinic, Saint Paul, MN. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

Presented By

TO THE DARKNESS OF CANCER Join us for the Light The Night Kickoff

Tuesday, Aug. 13 Summit Brewing Co., St. Paul 5:30 to 8 p.m.

Light The Night Sunday, Oct. 13 4:30 to 8 p.m.

Harriet Island St. Paul, MN

LightTheNight.org/MN