Midwest Events July/August 2015 by Midwest Events

SPORTS | FITNESS | OUTDOORS

JULY/AUGUST 2015

“The Race of Truth” What it takes to race a Time Trial

Salt

Getting Enough? Cut Your T1 and T2 Times with Tips from Kris

Take the Pain out of your swim

www.midwestevents.com

Gaby Bunten trials, smiles and miles

THIS IS the time to retire the phrase,

“I CAN’T DO THAT.”

August 22, 2015 Register Today | LifeTimeTri.com Enter promo code CommitToTri during registration for a chance to win an exclusive Life Time Tri gift pack.

JOIN US FOR THE ULTIMATE LADIES’ NIGHT OUT. 50th & France

5k Run/Walk

July 30

Maple Grove

5k/10k Run/Walk

September 17

Gildan Esprit de She, the nation’s premier athletic event series for women, returns for our third season with social fitness events for every pace and passion. From fashionable freebies to our signature Bubbly Bar, enjoy a designer event experience like no other.

Register and Receive - Two complimentary drinks at the Bubbly Bar (21 and over only) - Healthy post-race tapas and treats

Enter promo code RUNHAPPY during registration for a chance to win an exclusive Gildan Esprit de She gift pack.

- Access to the Panasonic Beauty Bar powered by LifeSpa with complimentary massage, mini manicures, blow outs and hair braiding - Much more!

- Custom MPG performance tank $40 value

RUN HOT.

PARTY COOL. 07.22.15 7:30 PM

D OW N TOW N MINNEAPOLIS Register today at TORCHLIGHT5K.COM Enter promo code RUNHAPPY during registration for a chance to win an exclusive Life Time Run gift pack

Whether you’re a dedicated runner or just someone who jogs from the couch to the fridge, the Torchlight 5k in Minneapolis is fun for everyone! Grab your family, friends and running shoes because this event starts with a bang and ends with a brew. That’s right, our legendary post-race party features musical entertainment and complimentary refreshments. It’s the party of the year that just happens to start with a run!

REGISTER AND RECEIVE Premium participant tee USATF Certified and timed course with live results Two aid stations with water and Aspire Two complimentary beers and post race snacks Live band Post race shuttles back to the Target Center (New in 2015!) Aquatennial parade route with spectators for a course ©2015 LIFE TIME FITNESS, INC. All rights reserved. EVMG50941

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 Kris Swarthout Dr. Marie-Christine Leisz Andy Tetmeyer Val Schonberg Ron Byland

contents 04

Race and Event Calendar

Checking in with Gaby Bunten

Scene in Motion

The Transition

Time Trial- the race of truth

Triathlon Related Shoulder Injuries

Salt in the Athletes Diet

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

Congratulations to Wendy Nelson, the winner of the Lifetime Torchlight Run 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 and WALK

Aug. 8th Hudson, WI Presented by

5k Half Marathon

Date

Events

Location

Type

Date

Events

Location

Type

7/11

Henning Festival Polzine Run/Walk

Henning, MN

Run

7/3

Hot Dam 5K Fun Run

Minneapolis, MN

Run

7/11

CASA Spearfish Canyon Half Marathon & 5K

Spearfish, SD

Run

7/4

Patriot Road Races

Sauk Rapids, MN

Run

7/11

Deer River Wild Rice Run

Deer River, MN

Run

7/3 to 16 National Senior Games

Minneapolis, MN

Run

7/11

Lake Ripley Run 4 M, 1 M

Litchfield, MN

Run

7/4

Otter Tail Lake Chase

Battle Lake, MN

Run

7/12

The Color Run

St. Paul, MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

7/12

5K Rivet Run/Walk

Superior, WI

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/16

Hastings RiverDays Glow Run 8K, 2K Walk/Run Hastings, MN

Run

7/4

Free to Run 4

St. Paul, MN

Run

7/17

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

Duluth, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/18

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/18

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

Black River Falls, WI

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/18

In and out of Luck 5K/10 Mile

Luck, WI

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/18

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/18

Run for the Gold

Rosemount, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/18

5K Run for SNOW!

Grand Rapids, MN

Run

7/4

Bronco 5K

International Falls, MN

Run

7/18

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/4

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/18

River Lake Days 10K, 5K, 1K

Richmond, MN

Run

7/4

Freedom Five Road Race

Siren, WI

Run

7/18

Bolder Dash 5 & 10K

Minneapolis, MN

Run

7/4

Brookston 4th of July Fun Run

Brookston, MN

Run

7/18

Dalkin Dash for Cancer

Owatonna, MN

Run

7/4

Two Town Ten Trillion Nanometer Race

Nashwauk, MN

Run

7/19

Stay Strong 10K/5K

Mankato, MN

Run

7/4

Morton Firecracker Run

Morton, MN

Run

7/19

Hopkins Raspberry Run

Hopkins, Mn

Run

7/4

City on the Bay 5 & 10K

Walker, MN

Run

7/19

Rock & Roll Chicago Half Marathon

Chicago, IL

Run

7/4

Thrivent Financial 5K 10K

Bemidji, MN

Run

7/22

Lifetime Torchlight 5K

Minneapolis, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

7/25

Perham Harrier 1/2 Marathon & 5K

Perham, MN

Run

7/4

Vermilion 4th of July 10K

Tower, MN

Run

7/25

Lift Bridge Road Race 10M/5K

Bayport, MN

Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

7/25

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run

7/4

Run for a Vet

Mercer, WI

Run

7/25

Molar Mile & Kids Run

Wayzata, MN

Run

7/4

Nisswa Firecracker

Nisswa, MN

Run

7/25

Run for Blood 5K

Minneapolis, MN

Run

7/4

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/25

Red River Run

Cold Spring, MN

Run

7/5

Hog Jog 5 Miler

Austin, Mn

Run

7/25

Long Lake Fire Dept. Memorial

Orono, MN

Run

7/5

Bowlus 5K

Bowlus, MN

Run

7/25

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/5

Green Lake Road Race

Spicer, MN

Run

7/25

Challenge Cancer 5K

St. Paul, MN

Run

7/8

Richard A. Hoska Midsummer Mile

St. Paul, MN

Run

7/25

Festival of the Lakes 5K 8K

Centerville, MN

Run

7/8

YMCA Sidewalk Shuffle 5K R

Duluth, MN

Run

7/26

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run

7/11

St. Urho Run 10K, 5K

Menahga, MN

Run

7/30

Esprit de She 5K/10K

Edina, MN

Run

7/11

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

8/1

Minnesota Half Marathon & 5K

St. Paul, MN

Run

7/11

NHS Scholarship 5K

Apple Valley, MN

Run

8/1

Crosslake Dam Run 5K 10K

Crosslake, MN

Run

7/11

5K For Relay

Bemidji, MN

Run

8/1

Tall Timber Days 5K

Grand Rapids, MN

Run

7/11

Illuminight 5K

Jordan, MN

Run

8/1

Shaver Shuffle 5K

Plymouth, MN

Run

7/11

Financial Literarcy 5K

Bloomington, MN

Run

8/1

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/11

Andover Family Fun Fest 5K

Andover, MN

Run

8/1

River City Ramble

Red Wing, MN

Run

7/11

Lakeville Pan-O-Prog Run

Lakeville, MN

Run

8/1

Hanover Harvest Festival 5K

Hanover, MN

Run

7/11

Bay to Bay 10K Run and Walk

Silver Bay, MN

Run

8/1

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

White Bear Lake, MN

Run

7/11

Scholarship 5K

Apple Valley, MN

Run

8/1

RBC Minnesota Half Marathon

St. Paul, MN

Run

7/11

Monticello River Fest 5K

Monticello, MN

Run

8/1

The Glo Run

Cedar Rapids, IA

Run

7/11

Lindstrom Loppet Karl Osker 5K

Lindstrom, MN

Run

8/1

Big Brothers Big Sisters 5K

West St. Paul, MN

Run

7/11

Willow River Run

New Richmond, WI

Run

8/1

Big 5K Race

St. Paul, MN

Run

7/11

Moonlight Run

Eagle River, WI

Run

8/2

Chocoholic Frolic

Appleton, WI

Run

7/11

Pork Chop Trot 5K/1KRun

Marty, MN

Run

8/2

Fifteen’s 5K for Cystic Fibrosis

Minneapolis, MN

Run

7/11

River Falls Days Run

River Falls, WI

Run

8/5

Tartan Terrible

Lake Elmo, MN

Run

7/11

April Sorensen Memorial Half Marathon

Hayward, WI

Run

8/8

Stockyard Days 5K & 10K

New Brighton, MN

Run

www.midwestevents.com

Date

Events

Location

Type

Date

Events

Location

Type

8/8

Paavo Nurmi Marathon, 1/2 Marathon, Relay

Hurley, WI

Run

7/18

Luna Tics Trail Series

Kewaskum, WI

Trail Run

8/8

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

7/18

Gandy dancer Trail 5K Run

Siren, WI

Trail Run

8/8

Rock the Pavement

Minneapolis, MN

Run

7/25

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

8/8

Ashley for the Arts Road Race

Arcadia, WI

Run

8/1

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, Mn

Trail Run

8/8

Faster Than the Pastor

Brooklyn Park, MN

Run

8/5

Tartan Terrible

Lake Elmo, MN

Trail Run

8/8

5K for Dani J

Oakdale, MN

Run

8/9

Rochester Eco Tri and 10K Trail Race

Zumbro Falls, MN

Trail Run

8/8

Head 4 Awareness

Chaska, MN

Run

8/15

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/8

Scenic Sinkhole Scramble

Northome, MN

Run

8/4

Endless Summer Trail Run Hyland 7M

Bloomington, MN

Trail Run

8/8

Dru Sjodin Purple Elephant

Pequot Lakes, MN

Run

8/22

Urban Trail Marathon

St. Paul, MN

Trail Run

8/8

Walk for Wishes 5K Run 2 Mile Walk

Bloomington, MN

Run

8/22

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

8/8

TC Urban Dash

Minneapolis, MN

Run

8/29

Endless Summer Trail Run Murphy 5K

Savage, MN

Trail Run

8/8

Paavo Nurmi Marathon

Hurley, WI

Run

8/29

Loess Hills Trail Race

Little Sioux, IA

Trail Run

8/8

Emotions Inmotion 5K Run/Walk for Mental Health Minneapolis, MN

Run

9/2

Autumn Trail Series

Bloomington, MN

Trail Run

8/9

Pine Tree Classic 5K, 10K

White Bear Lake, MN

Run

9/11

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN

Ultra

8/9

Challenge Addiction 5K

St. Paul, MN

Run

8/6

Color Me Irish 5K

St. Paul, MN

Run

8/14

Rock the Beach 5K

Detroit Lakes, MN

Run

Date

Events

Location

Type

8/14-8/15 Ragnar Relay

Winona to Minneapolis Run

7/18

Legend Kitwana Off Road Triathlon

Lawrence, KS

Offroad Tri

8/15

Snail Run 5K, 10K

Vadnais Hts, MN

Run

8/8

Hill City Quadna

Hill City, MN

Offroad Tri

8/15

Strive 4 Mile Run

Owatonna, MN

Run

8/9

Rochester Eco Tri

Rochester, MN

Offroad Tr

8/15

Offer Shawn Silvera Memorial 5K

Lino Lakes, MN

Run

8/16

Kinni-ator Adventure Challenge

River Falls, WI

Offroad Tri

8/15

TC Lung Run and Walk

Minneapolis, MN

Run

8/29

Rugged Toad Adventure Tri

Waverly, IA

Offroad Tri

8/15

Mora Half Marathon

Mora, MN

Run

8/15

8th Annual Run for the Melon

Vining, MN

RUn

8/15

STRIVE Wellness Run

Owatonna, MN

Run

8/15

The Glow Run 5K

Des Moines, IA

Run

8/15

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

8/15

Officer Shawn Silvera Memorial Run

New Brighton, MN

Run

8/16

Leading Ladies Marathon

Spearfish, SD

Run

8/16

MDRA 15K

St. Paul, MN

Run

8/18

Festival 5.1K

Duluth, MN

Run

8/22

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Run

8/22

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

8/22

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

8/22

Stay STRONG

Mankato, MN

Run

8/22

Challenge Arthritis 5K

St. Paul, MN

Run

8/22

Madison Mini Marathon

Madison, WI

Run

8/22

Illuminight 5K

Minot, ND

Run

8/22

Bounce & Not Break 5K

Welch, MN

Run

8/22

Ki Chi Saga Days 5K and 15K

Chisago City, MN

Run

8/22

Scheels Healthy Human Race Half Marathon

Rochester, MN

Run

8/23

Woodbury Country Mile 1/2 Marathon & 5K

Woodbury, MN

Run

8/29

Women Rock 10K, 1/2 Marathon

St. Paul, MN

Run

9/7

Blue House Orphanage: Its only a hill, run.

Cloquet, MN

Run

9/12

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/17

Esprit de She 5K/10K

Maple Grove, MN

Run

7/30

Duluth Kidney Walk

Duluth, Mn

Walk

8/8

Walk for Wishes

Minneapolis, MN

Walk

TRAIL and ULTRA RUN

OFFROAD TRIATHLON

TRIATHLON Date

Events

Location

Type

7/4

The ZTri

Grand Rapids, MN

Triathlon

7/11

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

7/11

Timberman Triathlon

Cohasset, MN

Triathlon

7/11

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/11

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/11

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/11

The Wilderman-Offroad Ironman

Walhalla, ND

Triathlon

7/11

Y Kids Tri

Northfield, MN

Triathlon

7/11

Hyvee Mini Triathlon

Watertown, SD

Triathlon

7/11

St. Croix Fat Cat Triathlon

Marine on St. Croix, MN Triathlon

7/11

Pewaukee Kids Triathlon

Pewaukee, WI

Triathlon

7/12

Pewaukee Triathlon

Pewaukee, WI

Triathlon

7/12

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

7/12

Winnebago County Triathlon

Winneconne, WI

Triathlon

7/18

Spamtown Triathlon

Austin, MN

Triathlon

7/18

Outland Challenge

Norden, SD

Triathlon

7/18

Tri for a Cause

Crosby, MN

Triathlon

7/18

Ultramax Sports MightyMax Youth Triathlon

Columbia, MO

Triathlon

7/18

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

7/18

The Outland Challenge

Gary, SD

Triathlon

7/18

Door County Sprint Triathlon

Door County, Wi

Triathlon

7/19

Door County 1/2 Iron

Door County, Wi

Triathlon

7/19

Buzz Ryan& Duluth Triathlon

Island Lake, Duluth, MN Triathlon

7/19

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

7/19

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

Date

Events

Location

Type

7/19

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

7/19

Racine 70.3

Racine, WI

Triathlon

7/4

Run for a Vet

Mercer, WI

Trail Run

7/25

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

Trail Run

7/25

Toughman Kids Tri

Chisago City, MN

Triathlon

Chase the Police Triathlon

Walker, MN

Triathlon

7/4

Afton Trail Run 50K, 25K

Afton, MN

7/11

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

7/25

7/11

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

7/25

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon

7/12

Sunfish Trail Run 5K

Lake Elmo, MN

Trail Run

7/25

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

7/14

Endless Summer Trail Run Series Lebanon 7MI

Eagan, MN

Trail Run

7/25

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

www.midwestevents.com

Date

Events

Location

Type

7/26

Toughman Minnesota

Chisago City, MN

Triathlon

7/26

Ripon Medical Center Triathlon

8/1

Rootbeer Kids Triathlon

8/1

Lake Minnewaska Triathlon

8/1

Brewhouse Triathlon

8/1

Lake Front Days Triathlon

Green Lake, WI Duluth, MN Glenwood, MN Duluth, MN Prior Lake, MN

Triathlon Triathlon Triathlon Triathlon Triathlon

8/1

Pinky Swear Triathlon

Minneapolis, MN

Triathlon

8/8

Turtleman Triathlon

Shoreview, MN

Triathlon

8/8

Green Lake Kid’s Tri

Spicer, MN

Triathlon

8/8

Northwoods Triathlon

8/8

Graniteman Triathlon - Big Lake

8/8

Wingkids Triathlon

8/8

Dog Days Triathlon

8/8

Rainy Lake Triathlon

8/8

RavineMan Triathlon

8/9

North Mankato Triathlon & Kids Tri

8/9

Steelhead 70.3

Nevis, MN Big Lake, MN Red Wing, MN Belmond, IA International Falls, MN Huron, SD No. Mankato, MN Benton Harbor, MI

Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon

8/9

Wingman Triathlon

Red Wing, MN

Triathlon

8/9

IronGirl Women’s Only Triathlon

Pleasant Prairie, WI

Triathlon

8/9

Green Lake Triathlon

Spicer, MN

Triathlon

8/15

Young Life Triathlon

8/15

Waupaca Triathlon

8/15

Lake Marion Triathlon

8/15

HITS Waconia Half & Full Ironman

8/16

HITS Waconia Sprint, Olympic & Open

8/16

St. Paul Triathlon

8/16

YWCA of Minneapolis Women’s Triathlon

8/16

Pigman Triathlon Long Course

Detroit Lakes, MN Waupaca, WI Lakeville, MN Waconia, MN Waconia, MN St. Paul, MN Minneapolis, MN Palo, IA

Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon

8/16

Burrito Union 5 & 10 Hr Triathlon

Superior, WI

Triathlon

8/22

My First Tri

Hudson, WI

Triathlon

8/22

Life Time Tri - Maple Grove

Maple Grove, MN

Triathlon

8/22

Breakaway Kids Tri

8/23

Waseca Triathlon & Kids Tri

8/23

Michigan Titanium Full & Half Ironman

8/29

Yankton’s Best Tri

8/29

Legend Triathlon - Capital City

8/29

Kiwanis Kids Triathlon

8/30

Lakes Country Triathlon

8/30

Superior Man Triathlon

Lake Elmo, MN Waseca, MN Grand Rapids, MI Yankton, SD Topeka, KS Baxter, MN Baxter, MN Duluth, MN

Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon

8/30

Hyvee Triathlon

Des Moines, IA

Triathlon

9/5

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

9/5

St. Croix Valley Triathlon , Kids Triathlon

Hudson, WI

Triathlon

9/12

Square Lake Triathlon- Short Course

9/13

Square Lake Triathlon - Long Course

9/12

TriRock Lake Geneva

DUATHLON

Stillwater, MN Stillwater, MN

Triathlon Triathlon

Lake Geneva, WI

Triathlon

CYCLING

Date

Events

Location

Type

7/4

Tour D’Amico

Golden Falley, MN

Cycle

7/8

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

7/10

Bicycle, Blues & BBQ Festival

Clear Lake, IA

Cycle

7/11

South Dakota Tour de Cure

Sioux Falls, SD

Cycle

7/11 to 16 Bike Northwoods Tour

Superior, WI

Cycle

7/11

Blue Mounds Classic Road Race

Blue Mounds, WI

Cycle

7/12

Tour de Saints

St. Joseph, MN

Cycle

7/12

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

7/12to 18 Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

7/12

Flat City Bike Race

Hopkins, MN

Cycle

7/18

Minnesota RAAM Challenge

St. Paul, MN

Cycle

7/18

Split Rock Tour

Duluth, MN

Cycle

7/19

Southside Sprint

Minneapolis, MN

Cycle

7/19

MN Major River to River Ride

Hastings, MN

Cycle

7/19

RAGBRAI XLI

Iowa

Cycle

7/22

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

7/23

Bike MS: TRAM Ride

Proctor, MN

Cycle

7/25

Tour de Bun Bicycle Classic

Montgomery, MN

Cycle

7/25

Penokee Mountain Range Classic Race & Tour

Mellen, WI

Cycle

8/1

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/1

Tour de Tonka

Minnetonka, MN

Cycle

8/1

Bike MS: Sanford Health Sioux Falls

Sioux Falls, SD

Cycle

8/1

CANDISC 2015 Tour of Champions

Garrison, ND

Cycle

8/1

Grandview Firehouse 50 & Ride the Divide

Grandview, WI

Cycle

8/1 to 2

Canton Cycling Classic

Canton, SD

Cycle

8/2

Tour da UP Bike Tour

Munising, MI

Cycle

8/2

The Courage Ride

Oakdale, IA

Cycle

8/2

HOPBRAI

Cedar Rapids, IA

Cycle

8/8

Ashley for the Arts Road Race

Arcadia, WI

Cycle

8/8

RE/MAX Results Breast Cancer Ride

Eagan, MN

Cycle

8/8

MN State Time Trial Championship

St. Peter, MN

Cycle

8/13 to 16 JDRF Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/15

Bike MS: Sanford Health Fargo

Fargo, ND

Cycle

8/15

Kirkie Vei Time Trial

Cottage Grove, WI

Cycle

8/15

Woodbury Days Bike Ride

Woodbury, MN

Cycle

8/15

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/15

Gitchi-Gami Trail Assn. Bike Ride

Two Harbors, MN

Cycle

8/16

New Belgium Urban Assault Ride

Des Moines, IA

Cycle

8/22

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Cycle

8/22

Dubuque Gran Fondo

Dubuque IA

Cycle

8/22

Sadistic Century

Menomonie, WI

Cycle

8/26

Headwaters to Hills

Park Rapids, MN

Cycle

9/4 to 7

Labor Day Weekend Bicycle Festival

LaCrosse, WI

Cycle

9/6

granGable

Iowa City, IA

Cycle

Location

Type

CYCLOCROSS

Date

Events

Location

Type

Date

7/11

Pewaukee Duathlon

Pewaukee, WI

Duathlon

8/21 to 23 Palooza Cross

Altoona, IA

Cyclocross

7/18

JAMS Youth Duathlon

Andover, MN

Duathlon

9/12

Pella, IA

Cyclocross

7/25

Just Du It! Youth Duathlon

Trempealeau, WI

Duathlon

8/8 to 9

USAT Age Group Duathlon Championships

Milwaukee, WI

Duathlon

8/23

Minneapolis Duathlon

Minneapolis, MN

Duathlon

8/23

Chad Erickson Memorial DuRunRun Kids Du

LaCrosse, WI

Duathlon

9/4

Harvest Kids Duathlon

Alexandria, MN

Duathlon

9/5

Harvest Duathlon

Alexandria, MN

Duathlon

9/19

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

9/26

Cascade Falls Duathlon

Osceola, WI

Duathlon

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Events

Dirty Wooden Shoe

GRAVEL CYCLING

Date

Events

Location

Type

7/25

Guitar Ted Death Ride Invitational

Waterloo, IA

Gravel Cycling

8/22

Fiddlin Fifty

Chisholm, MN

Gravel Cycling

9/19

Skull N Bones 100/50 MI

Bruce, WI

Gravel Cycling

10/10

The 101

Perry, IA

Gravel Cycling

10/11

Filthy 50

Stewartville, MN

Gravel Cycling

MOUNTAIN BIKE Date

Events

Location

Type

7/11

Otter Creek 55 Mountain Bike Race & Festival

Mandan, ND

Mtn. Bike

7/12

Scarlet Knight Scramble

Mt. Morris, WI

Mtn. Bike

7/12

Voyageur’s Revenge

Duluth, MN

Mtn. Bike

7/12

FORC Side Thrill Ride

Davenport, IA

Mtn. Bike

7/18

Thunderdown in the Underdown

Gleason, WI

Mtn. Bike

7/24

WORS Cup

Portage, WI

Mtn. Bike

7/26

Border Crossing

River Falls, WI

Mtn. Bike

8/8

Southern Kettles Classic

Eagle, WI

Mtn. Bike

8/8

Red Wing Classic

Red Wing, MN

Mtn. Bike

8/8

Hin und Zuruck

Des Moines, IA

Mtn. Bike

8/16

Colectivo Coffee Bean Classic

Waukesha, Wi

Mtn. Bike

8/16

The Great Hawk Chase

Duluth, MN

Mtn. Bike

8/16

Goerge Wyth

Waterloo, IA

Mtn. Bike

8/22

Seeley Lions Club Pre-Fat Mountain Bike Race

Seeley, WI

Mtn. Bike

8/23

Sugar Bottom Scramble

Solon, IA

Mtn. Bike

9/12

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

9/12

Revolutions Singletrack Escape

St. Cloud, MN

Mtn. Bike

9/12

Summerset Shootout

Carlisle, IA

Mtn. Bike

SWIM AND PADDLE

Date

Events

Location

Type

7/18

Lake Rebecca 5K

Lake Rebecca, MN

Swim

8/1

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/8

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

8/8

Swim the Bridge

Saylorville Lake, IA

Swim

8/15

Big Island and Back 10K Paddle

Excelsior

Paddle

9/12

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

INLINE

Date

Events

Location

Type

7/20

Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

8/1

RBC Minnesota Half Marathon

St. Paul, MN

Inline

8/15

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/19

North Shore Rollerski Marathon

Duluth, MN

Inline

ADVENTURE

Date

Events

Location

Type

7/11

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

7/11

Warrier Dash

Hastings, MN

Adv Race

7/18 & 19 Tough Mudder

Hudson, WI

Adv Race

7/18

The Victory Challenge

Superior, WI

Adv Race

7/20

YWCA Amazing Race

Mankato, MN

Adv Race

7/25

The Most Amazing Race

Minneapolis, MN

Adv Race

7/25

Urban Dare

Minneapolis, MN

Adv Race

8/1

Dirty Girl Mud Run

Minneapolis, MN

Adv Race

8/8

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adv Race

8/8

TC Urban Dash

Minneapolis, MN

Adv Race

8/15

Z Warrior Run

Sioux Falls, SD

Adv Race

8/15

MUDMAN 5k Obstacle Mud Run

Kimball, MN

Adv Race

8/16

Kinni-ator Adventure Challenge

River Falls, WI

Adv Race

8/17

Savage Dash

Spooner, WI

Adv Race

8/29

Mudderella

Hudson, WI

Adv Race

9/5

Uff-Da Mud Run

Grand Forks, ND

Adv Race

9/11

Twisted Maze Run

West Salem, WI

Adv Race

9/12

Rugged Maniac

Taylor Falls, MN

Adv Race

9/12

Atlas Race

Hastings, MN

Adv Race

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Checking in with Gaby Bunten Life Time Endurance Coach and Triathlete Gaby is passionate about the sport of triathlon. Her personal mantra as a coach is to help an athlete achieve their goal through trials, smiles and miles.

Above image courtesy YndeCam

The Forest Lake, MN native finished 2nd at Life Time’s Trinona, and 1st at Rochester TriFest this June. Images courtesy Life Time

What sports did you enjoy when you were growing up? My parents believed in having me try a variety of sports to find one I really enjoyed. This meant I tried everything from ballet, gymnastics, tae kwan do, fencing and equestrian riding. But the sport that swam its way into my heart was swimming. What is the one most memorable moment in your racing career? Best of the US last summer. I remember going into that race doubting that I could compete with the deep field of ladies. Nervous was an understatement… But that was a special day… It was the first time I felt strong and confident. The venue was meant to allow the crowd to cheer you on to a 3 loop bike course and a 2 loop run course. The crowd’s energy was contagious. What is your favorite workout? I have to say the rawness of the track not only humbles me, but brings out the competitor in me. My favorite track workout is a mix of 800’s and 400’s. When you compete, do you typically have a strategy when you “make a move”, or do you simply go hard from the start? Ever since I began competitive swimming, I have always been a “Nervous Nelly”. I’ve learned I have my best races when I get out of my head and just have FUN. I’m able to let my body go without overthinking.

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As an endurance sports junkie, what do you eat before a long workout session or before a race? My favorite training snacks are protein bites. I’ve come up with flavors ranging from banana bread, gingerbread, Reeses and cashew coffee. These little nibbles pack protein complex carbs and healthy fats that keep me energized! Since you are an endurance coach for Life Time Fitness, do you design your own training schedule or do you have someone coach you? I have a coach. Personally, I need someone to pump the breaks and push the accelerator without my own emotions affecting the plan. As a coach, I can appreciate the relationship from coach to athlete and vice versa. This is a unique bond that I could not create for my program. What do you enjoy doing when you’re not training or competing? I LOVE to cook. If I’m not training, I’m spending time in the kitchen cooking away. I love to throw together healthy ingredients and play with flavors. One day I hope to create my own cookbook! As an ambassador for Life Time Fitness Triathlons, what advice can you give our readers who are just starting to get into triathlons? Never forget why you do the sport. It’s easy to get caught up in all of the training, competition, gear strategy and planning required. But what always remains the same is why you do what you do, whatever that may be.

RUN. LEAD. EMPOWER. SEPTEMBER 27, 2015

SCENIC 10-MILE, 10-K, 5-K RUN/WALK AND GIRLSâ&#x20AC;&#x2122; 1-MILE RUN Premiere racing event bringing together women and girls of all ages and abilities to inspire strength, courage and perseverance. Do you ever feel like you need just a little push to help you get to the finish line? That is exactly what our coaches do every day for athletes just like you. Find out how we can help you make it there faster and stronger than before.

WWW.FINALK.COM

JOIN US! REGISTER AT WWW.WOMENRUNTHECITIES.COM

PROCEEDS FROM THIS EVENT BENEFIT THE ANN BANCROFT FOUNDATION AND THE CREW NETWORK FOUNDATION

Running of the Bays September 12th, 2015 Come and join in on the charity fund raiser, Running of the Bays! The Running of the Bays Half Marathon is a certified half marathon course that starts in the quaint little town of Mound, Minnesota and meanders through some of the most beautiful bays that Lake Minnetonka has to offer. The race starts at Mound Westonka Grandview Middle School at 7:30 a.m. Your victory will come with a medal and grand finish at the Bethel Methodist Church in downtown Mound.

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scene in motion Grandma’s Marathon

Manitou Tri; Midwest Events

Gary Bjoirkland Half; Grandma’s Marathon Nathan’s Superhero Run

Manitou Tri; Jenn Barnett Photos

Med City Marathon; SPX Photos

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William A Irvin 5K; Grandma’s Marathon

NorthStarBikeFest; Jenn Barnett Photos

Med City Marathon; SPX Photos

Manitou Tri; Jenn Barnett Photos Deadwood Trail Marathon; Mark Coffey

Deadwood Trail Marathon; Mark Coffey NorthStarBikeFest; Jenn Barnett Photos

Marathon to Marathon NorthStarBikeFest; Jenn Barnett Photos

NorthStarBikeFest; Jenn Barnett Photos

Manitou Tri; Jenn Barnett Photos NorthStarBikeFest; Jenn Barnett Photos

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Valley Fair Run & Ride; REV3Adventure

Manitou Tri; Midwest Events

Whipper Snapper; Grandma’s Marathon

Grandma’s Marathon

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My First Tri; Neil Craigan Photography

Tour de Cure

Lakeville Duathlon; Mai Berthelot

Valley Fair Run & Ride; REV3Adventure

Grandma’s Marathon

Marathon to Marathon

Manitou Tri Relay Team

Manitou 15K

Manitou Tri; Brigid Thompson

Run Wild for 4H; Chisago County 4H

SAVE LIVES TODAY

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The Transition by Kris Swarthout

...where chaos meets pandemonium (sometimes)...

Athletes making the most of their transition time at the Manitou Tri in White Bear Lake

he transition area of any multisport event is a spectacle we all marvel at. Whether you are a newbie in complete bike envy of the people racked around you, or you are a hardened veteran who brings only the bare minimum, this fenced in cage match can many times be where races are won and lost. So this begs the question, why don’t more people practice transitions? Transition times are marked in seconds, which normally is not nearly as impressive when viewed on your GPS gadget. It is hard to boast about how you just did a huge transition practice on social media. Somehow 29 seconds doesn’t seem like a big deal compared to other epic runs or rides, yet it is this close attention to detail that can make or break PR race efforts. The key is establishing a well thought out flow and pattern of movement, then repeating it flawlessly every time. You have two specific transition times, swim to bike (T1) and bike to run (T2). Let’s start with T1. As you stand up out of the water, first move your goggles to your forehead, then unzip your wetsuit and pull it down to your waist. All this should be done as you move/run forward. Before you reach your transition spot, remove your goggles and swim cap. As you arrive to your bike, throw down your goggles and cap, then pull your wetsuit off. Hint: use plenty of non-patrolium lubricant from your knees down to speed this process and eliminate the wetsuit dance. All of this should be done on the “non-drivetrain” side of your bike. Next put on your helmet and click the strap. If you use eyewear, put it on now. If you are a newer athlete I suggest putting on your bike shoes before you unrack your bike. If you are more experienced, having your shoes already on your pedals is a faster way to go. Many people will tell you to attach your shoes to the frame using rubber bands, I am a firm believer this in not the way to go. I have seen the band 14

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not snap, the band get caught in gears and the band fail altogether. As you exit the transition zone and move past the mount line, if you are newer, simply step to the side and mount in safety as other move past you. If you are more advanced I suggest a “flying mount” similar to what cyclocross racers do to mount the bike. This not only makes you look like a boss, it is the fastest way to get out and crush the bike course. For T2 we begin with dismounting your bike. If you are new, pull to side of the road before the dismount line, stop and get off your bike before running it into transition. This will help keep you from causing crashes with other athletes. If you are more advanced, take your feet out of your shoes about 200 yards from the dismount line, carefully swing your right leg around your seat and thread it through the area between your left leg and bike frame. Place your right foot forward so that when you step off it lands in front of your center of gravity. Safely dismount before the line and run your bike to your transition spot. Rack your bike, remove your helmet, put on your run shoes, grab your hat/visor, race number belt, gel, water bottle or whatever you will be bringing on the run and put those things on as your running out of transition. Never stand and work when you can be moving forward and do the same task.

To practice all of this, set up a small area in your garage and begin by slowly walking through your steps. Repeat this several times getting faster each time. By the end you should be running quickly through transition. A good transition practice should contain at least ten transitions. Revise the steps as needed for you, but your end goal should be a flow that you are able to execute, contact info@finalk.com. 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

AUGUST 14-15 • 2015 City Park/Pavilion • Detroit Lakes, MN

SPRINT • OLYMPIC • RELAY FRIDAY NIGHT 5K • YOUTH RUN

central market

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The Race of Truth by Andy Tetmeyer

Time Trialing. This discipline is almost always called “The Race of Truth” because it is a timed event. No teams. No tactics. And everyone rides the same course. If you’re doing it right, a time trial could also be called the “race of agony” or even “paroxysm on a bike”. Going as hard as you can against the clock hurts, but there are ways to go faster without hurting more. With some knowledge it can be truthier, because a novice can probably go faster without additional pain.

You should know the course. Ride it before the event (days before, not right before start time). Pay attention to the turns. How fast can you come into a turn without getting in trouble leaving it? The faster you go... the faster you’ll go.

Try to stay off the brakes for gentle turns and keep your speed high. Some world class TTers have a cheat sheet taped on their bike, telling them where to go full on, and where they have to slow down for a turn. For a course with a 180 degree turnaround the best tactic is to keep all your speed until the last possible second, then hit the brakes hard, make the turnaround, and get back on the gas. I know very fast riders who will come in so fast and hard that they skid a little through the turnaround. At the race, you’ll need to meter your effort. A lot of this comes from experience, but a heart rate monitor and the knowledge to use it right can help. If you have an accurate idea of your lactate threshold (how high a pulse you can maintain for an extended time) then ride at the heartrate. Don’t be afraid to go a little over for hills or acceleration from a turn. Again, this will get better with experience but a heartrate monitor and knowledge of LT can be a big help. Unless your race is very short, do not sprint all out right from the start. Go hard, but an all out sprint will not get you much, and you’ll have to back off to below race pace in order to get

your heartrate back down to something you can maintain for the rest of the race. A TT is all about pacing. It’s a good idea to plan on a couple throwaway races to get a feel for where you want to be during the ride. If you have that luxury, ramp your pace up for the first 1/4 mile or so and then get busy. If you feel good all the way through to the end, you did it wrong. If you’re inside out 3 blocks from the end, you’re on the right track. If in the middle of the race you’re ready to tip over, you went out too hard. IF a mixed drink at mile 14 sounds good, then maybe golf or fatbikes are where your talent lies. In addition to learning how to ride a TT, aerodynamics makes a giant difference in your finish time and it can go either way. The smaller you can make yourself, the less drag you will generate. If you can get small without losing power, then you will certainly be faster for the same effort. Free Speed! If you are on a road bike, stay in the drops to lower your frontal area. If you have aero bars, stay in them - all the time if possible. In either case, it generally reduces drag to “turtle”. Hunch your shoulders up and in, close to your neck. Keep your eyes looking down the road, but push your head forward and down - lead with your chin. Keep your elbows in. Keep your knees in. Do all these things no matter what bike you are on. If you want to TT on a regular basis and go fast you will need to train this position. Not all the time, but it will help a great deal to try and get aero for 5 or 10 minutes (or more) during your regular rides. Time trialing is hard, but gratifying. There is nearly always room for improvement, and always someone to chase. If you are a good time trialist, you will have great bike fitness, and if you are not, TTing is a way to get some fitness fast. Have fun and try not to puke at the end.

Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.

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Triathlon-related shoulder injury

Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com

by Marie-Christine Leisz, DO

Triathlon season is underway!

Here is more information to help you stay on the road, bike and in the water and out of my office. The topic in this edition is Triathlon-related shoulder pain.

The shoulder joint is made up of the scapula (shoulder blade), clavicle (collar bone) and the humerus, the upper bone of the arm. It is a ball and socket joint. The socket is very shallow. The shoulder is one of the most mobile joints in the body relying on a series of ligaments called a capsule and the tendons of muscles hold the ball and socket together and whole structure on the anterior and posterior chest wall. There are 4 rotator cuff muscles, originating on the scapula, attaching around the ball of the humerus, seating the ball in the socket. The scapula contains the socket of the shoulder joint and needs to be strongly stabilized by the middle and lower trapezius and rhomboid muscles to function correctly. These muscles must pull the scapula down and back, to open space for the supraspinatus tendon, one of the rotator cuff muscles. The trapezius is also part of the group of muscles that support the head and neck. Triathlon shoulder injuries fall into 2 categories; trauma and overuse. Fracture of the clavicle (collar bone) occurring from a fall off the bike is the most common traumatic shoulder injury. The most common cause of shoulder pain overall, is an overuse injury called impingement. Impingement is caused by repeated pinching of the tendon of supraspinatus, one of the rotator cuff muscles, by the ball of the shoulder joint and part of the scapula. You probably have impingement if you feel an ache in the shoulder at the top on the swim stroke when your arm is out of the water. Weakness and poor posture play a role in the development of impingement. If there is weakness in the middle and lower trapezius and the rhomboids, the scapula rotates forward and up and the tendon pinches with each swimming stroke taken. Poor posture on the bike, allowing the head to translate forward and the shoulders hunch up toward the ears, and poor swimming technique also lead to impingement. Tightness in the pectorals or chest muscles contributes to the problem too. In fact, you may notice many Triathletes stand with head-shoulder forward posture acquired from hours on the bike.

Master Swim Teams

You probably already work on the strength of the pelvic core muscles. The muscles that stabilize the shoulder and support the head and neck make up the upper core of the body and need equal attention. Here is an easy exercise to start upper core strengthening. To begin the process, stand up straight with your back against the wall. Bring your head back touching the wall and gently pull your chin back. Relax your neck in this position. Now, with your arms at your sides, roll your shoulder blades down and back and bring your shoulder blades together. Hold the position for 20-30 seconds. Do 10 sets. You have just stabilized your scapulae! Step away from the wall and do the same thing. You can do this exercise standing and seated all day long to retrain appropriate posture and put your shoulders into good functional position. Next, add light weights or theraband attached to a door or wall to begin the strengthening program. Hold the weights or the taut band with straight arms at shoulder level. Bend your elbows as you roll your shoulder blades down and back. Bring your hands back in line with the shoulders. Hold the position for 20-30 seconds. Do 10 sets. Gradually add more weight as you get stronger. These are the most basic scapular stabilization exercises but there are many more. You can find them on the internet or during a few visits with a Physical Therapist. Poor swimming technique is another big issue causing shoulder impingement. I have found the minority of Triathletes swam competitively. Swimming is often the weakest leg of triathlon and the one they enjoy practicing the least. It is also very hard to see what you are doing wrong while you are in the water. I strongly recommend having a Triathlon swimming coach teach you correct stroke technique and help you keep injury free for many seasons to come!

Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com Hudson Area Masters Hudson, Wi Bob Young 630-885-8442 ryoung1064@yahoo.com www.hudsonswimteam.org I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com Are You In The Moment Swim & Tri Year round masters practices, all levels Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com 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 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com

Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance http://www.allinahealth.org/ahs/ski.nsf/page/Run_smart

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ages at regular intervals. Foods and snacks high in sodium include pretzels, saltine crackers, tomato juice, pickles or pickle juice and broth. Sports drinks also contain sodium and may be used for fluid replacement instead of plain water; but typical sports drinks are more water than sodium and won’t protect against hyponatremia. Adding 0.5 tsp of table salt to each 32 fluid ounces of a sports drink will increase sodium concentration without adversely affecting taste or absorption.

in the Athlete’s Diet

ost athletes are aware of the need to stay well hydrated and replace fluids lost due to sweat during exercise. However, the role of salt, or more correctly, sodium replacement is often overlooked resulting in muscle cramps, heat illness, inability to rehydrate after exercise, and an increased risk for hyponatremia (low blood sodium). Salt consists of sodium and chloride with sodium being a critical nutrient that the body needs to work properly and maintain fluid balance. However, many people believe that a high-sodium diet is always unhealthy, and indeed, The Dietary Guidelines for Americans suggest that healthy adults limit their sodium intake to 2,300 milligrams (mg) per day (roughly the equivalent of 1 teaspoon of table salt). The average dietary sodium intake in the United States is estimated to be 3400 mg per day and chronic over-consumption of sodium can lead to health concerns, including high blood pressure, heart disease and/or kidney problems. Although the typical American diet contains more sodium than is needed, this may not be true for every athlete. The amount of sweat loss during athletic activity can be significant, especially for those who practice or compete in hot or humid conditions, for a long duration, or over consecutive days. A case of insufficient dietary sodium: A triathlete who sweats approximately 2 liters per hour (L/hr) is hoping to do a half-ironman in 4 hours. He has always been a “salty sweater” (evidenced by an accumulation of salt on skin or clothing after training) and his sweat was measured to have 1500 mg of sodium per 1 liter of sweat. He has experienced muscle cramps in previous events lasting greater than 2 hours, 18

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and has struggled with symptoms of stomach upset, vomiting and exhaustion. During the 4 hour event he would lose approximately 8 L of fluid which means his sodium losses would be approximately 12,000 mg for the duration of the event. If he were to limit his diet and only consume the recommended daily intake of 2300 mg of sodium, his intake would be insufficient to replace what he lost during the event. Additionally, if he consumed a large amount of water to replace fluid losses, he would likely suffer from hyponatremia (headache, vomiting, swollen hands and feet, confusion, restlessness and irritability). Developing a sodium replacement strategy:

4) Understand typical dietary sodium intake. Consider reading food labels to get an idea of your typical sodium intake. Consuming sodiumcontaining foods (along with water) in the days before and after you exercise is important to ensure adequate rehydration after exercise, which can only be achieved if the sodium lost in sweat is replaced along with the fluid lost. 5) Before increasing sodium intake, speak to a sports medicine doctor or dietitian if you have high blood pressure or kidney problems.

Sodium (mg)

Carbohydrate (grams)

Pretzels, 1 oz

352

Saltine crackers, 7 crackers

214

Kind Energy bar, 1 bar

125

Brown rice cakes, 2 cakes

Fig newtons, 4 cookies

250

Whole wheat bread, 1 slice

146

Whole grain tortilla, 8”

210

Peanut butter, 2 tbsp

136

Cottage Cheese, ¼ cup

175

Cereal (cheerios), 1 cup

139

Sweet Pickles,1/4 cup

175

481

979

928

0.32

160

Food

V8 juice, 8 oz. There is significant variation Campbells Soup on the go chicken with in both sweat rate and sweat mini noodles sodium concentration among individuals making it difficult to Swanson chicken broth, 8 oz. recommend a guideline for fluid Gatorade, 12 oz. and sodium replacement that applies to everyone. Therefore, the following calculations may be helpful in estimating sodium needs based on average sweat concentrations. 1) Calculate a sweat rate: Weigh yourself before and after a 1-hour exercise session (accounting for fluid intake and urine output during this hour). One liter of sweat is equal to 2.2 pounds of body weight. It is not uncommon for athletes to sustain sweat rates of 1-2 L/hr in hot environments, or a 2 to 4 pound weight loss. 2) Estimate sodium needs: A liter of sweat contains, on average, about 1000 mg sodium (Sawka et al., 2007). Therefore, if an athlete loses 2 L of fluid per hour, the athlete would need to replace 2000 mg of sodium per hour of exercise. 3) Plan to replace sodium lost during exercise. During prolonged exercise lasting greater than 2 hours, consume sodium-rich foods and bever-

Val is a Registered Dietitian with a Master’s Degree in Nutrition Science specializing in nutrition for performance, wellness, weight management and disordered eating. Val is Board Certified as a Specialist in Sports Dietetics and offers personal counseling to casual exercisers and competitive athletes in her private practice at EnlightenU Nutrition Consulting in Lakeville, MN. For more information, visit www.enlightenUnutrition.com

Pine Tree Runs Join us for a 10K Run, 5K Run/Walk and Kids Fun Run to benefit cancer research at Children’s Hosptials and Clinics of Minnesota.

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Sunday, August 9th Runs will be held at Life Time Fitness in White Bear Lake Registration begins at 7:00 a.m. Races begin at 8:00 a.m.

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