Midwest Events May/June 2015

MIDWEST EVENTS MAY/JUNE 2015

Finding Your Win Tri Offroad

Spring Gear Picks www.midwestevents.com

SPORTS FITNESS OUTDOORS

Bike Tours

Cycling Etiquette Stop Cycling Pain

Experience events that bring friends and family together in the spirit of fitness and fun.

Life Time Athletic Events provides the highest quality races for every pace and passion.

2015 Event Schedule

17

Lakeville Duathlon Espritdeshe.com

June Kids Tri Winona LTKidsTri.com

6

June Life Time Tri Trinona Trinona.com

7

June Lutsen 99er Lutsen99er.com

27 July

11

Life Time Tri Minneapolis MplsTri.com

July

22 July

30

Torchlight 5K Torchlight5k.com

50th & France 5K Espritdeshe.com

August Life Time Tri Maple Grove MapleGroveTriathlon.com

22

Sept. Maple Grove 5K/10K Espritdeshe.com

17 Nov.

26

Turkey Day 5K Turkeyday-5k.com

Super Sprint Now Available!

Register early for 2015 events to get the best prices and limited gifts!

EventsbyLifeTime.com

Š2015 LIFE TIME FITNESS, INC. All rights reserved. EVMG50291

May

The Ride Across Minnesota (TRAM) Ride PROCTOR • BIWABIK • HIBBING • SPIRIT MNTN. • TWO HARBORS

July 23–28, 2015 3-day and 5-day options Join us for Minnesota’s greatest cycling vacation — Bike MS: TRAM (The Ride Across Minnesota). This year, riders will journey through the beautiful North Shore and Iron Range area, and enjoy some of the most scenic trails in the Midwest. Choose to ride a new, three-day route, or take on the full 300 miles in five days.

Known for its top-notch rider support from start to finish and routes rich with scenery and charm, TRAM is a must-do for any Minnesota cyclist. Plus, when you participate in TRAM, you help change the world for people living with multiple sclerosis.

Register today!

BIKEMS.ORG | 855-372-1331

Save $10 on registration with code “MSBike15”

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

contents

15

04 Race and Event Calendar 07 Find Your Win 08 Spring Gear Picks 10 Scene in Motion - local race photos 12 Race Spotlight - Tri Offroad 14 Ask Mr Manners: Do’s and Don’ts for group rides.

15 Bike Tours: something for everyone 16 Nutrition for the Long Ride 17 Cyclists don’t stop for Pain 20 Benefits of Group Running Cover: Almanzo Gravel Race, photo by Jenn Barnett.

This page: MS 150, photo by Ratzloff

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

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct.

Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

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 Beth LaCanne, the winner of the Hot Chocolate race entry!

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

RACE CALENDAR sponsored by ***Dates subject to change. Please consult race websites for updates.

DATE RACE

LOCATION

TYPE

DATE RACE

LOCATION

TYPE

5/01

Granddad Running Time Trial

LaCrosse, WI

Run

5/10

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

5/02

Cinco de Mayo Menudo Run

West St Paul, MN

Run

5/10

Komen Run for the Cure

Sioux City, IA

Run

5/02

From the Heart Half Marathon

Owatonna, MN

Run

5/10

Mother’s Day 5K

St. Paul, MN

Run

5/02

Ham Run Half Marathon

Gunflint Trail, MN

Run

5/14

Medtronic TC 1 Mile

Minnapolis, MN

Run

5/02

Ron Erno Memorial Lake Minnewaska Warmup

Glenwood, MN

Run

5/16

Birdtown Half Marathon

Robbinsdale, MN

Run

5/02

Run Around Woman

Longville, MN

Run

5/16

HCC Rock N Run

Little Falls, MN

Run

5/02

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/16

Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/02

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

Run

5/16

TC Kids Cross Country Fun Run

St.Paul, MN

Run

5/02

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/16

Empower race for the Future

Litchfield, MN

Run

5/02

Black River Falls School Forest 5K Fun Run/Walk

Black River Falls, WI

Run

5/16

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

Long Prairie, MN

Run

5/02

Door County 1/2 Maraghon & Nicolet Bay 5K

Fish Creek, WI

Run

5/16

Autism 5K

Minneapolis, MN

Run

5/02

Roxbury Rural Run

Sauk City, WI

Run

5/16

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/02

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run

5/16

The Old Glory Run

Cold Spring, MN

Run

5/02

Next Steps 5K

St. Paul, MN

Run

5/16

Be the Match Walk/Run

Minneapolis, MN

Run

5/02

Run the Ridge

Chaska, MN

Run

5/16

Just One More 5K

Andover, MN

Run

5/02

Gorilla Run

No. Mankato, MN

Run

5/16

Rock ‘N Run

Little Falls, MN

Run

5/02

Lake Minnewaska Half Marathon

Glenwood, MN

Run

5/16

Challenge Obesity 5K

St. Paul, MN

Run

5/02

iRock Run

Cold Spring, MN

Run

5/16

Cellcom 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/02

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

Owatonna, MN

Run

5/16

Run & Ride Valleyfair 5K & 1 Mile

Shakopee, MN

Run

5/02

Duluth 6K

Duluth, MN

Run

5/17

Run & Ride Valleyfair 1/2 Marathon & 10K

Shakopee, MN

Run

5/02

Nick Clare Memorial Run 2K, 5K, 10 Mile

Hastings, MN

Run

5/17

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/02

Run for Hope 5K

Burnsville, MN

Run

5/17

Divas Half Marathon & 5K

Branson, MO

Run

5/02

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/17

Next Steps 5K

St. Paul, MN

Run

5/02

Law Enforcement Torch Run 1/2 Marathon/5K

Buffalo, MN

Run

5/17

Wolf Run 5K

Eagan, MN

Run

5/02

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/23

Veterans Memorial Run

New Richmond, WI

Run

5/02

Brookings Marathon

Brookings SD

Run

5/23

Stillwater 1/2 Marathon,5K

Stillwater, MN

Run

Madison, WI

Run

5/02

Girls on the Run

Cedar Rapids, IA

Run

5/23

Madison Twilight 10K and Kids Race

5/02

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

Longville, MN

Run

5/23

MedCity Kids Marathon, 5K, Diaper Dash, Toddler Trot Rochester, MN

Run

5/03

Wright County LETR 5K&10K for Special Olympics

Buffalo, MN

Run

5/24

Med City Marathon & Half Marathon, Relay, 20 Mile

Rochester, MN

Run

5/03

Lake Minnetonka Half Marathon

Minnetonka, MN

Run

5/24

Madison Half Marathon

Madison, WI

Run

5/03

Eau Claire Marathon, Relay, 1/2 Marathon,5K

Eau Claire, WI

Run

5/25

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/03

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/25

Challenge Hearts & Minds 5K

St. Paul, MN

Run

5/03

Bud Break 5K & Kids Daffodil Dash

Chaska, MN

Run

5/25

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, MN

Run

5/03

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

5/30

Duluth 6K

Duluth, MN

Run

5/03

NPS USA Cinco de Mayo 5K

St. Paul, MN

Run

5/30

Nathan’s Superhero 5K Fun Run

White Bear Lake, MN

Run

5/07

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/30

Fast and the Furry 8K and 5K9

St. Paul, MN

Run

5/08

Running Disco 10K/5K

Long Lake, MN

Run

5/30

Run the Inferno 6.2 mile & 19 Mile

Siren, WI

Run

5/08

Blue Cross Blue Shield of ND 5K Run/Walk

Fargo, ND

Run

5/30

Go Girl Run 1/2 Marathon & 5K

Columbia, MO

Run

5/09

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

New Prague, MN

Run

5/30

Johnson-Turner Calorie Burner

Forest Lake, MN

Run

5/09

MSA Dragon Dash

Woodbury, MN

Run

5/30

Race the Rum 5K/1Mile

Cambridge, MN

Run

5/09

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/30

Dewey Kvidt Memorial Duathlon, 5 & 10K

Grand Forks, ND

Run

5/09

Chas’n Chocolate 5K

Wausau, Wi

Run

5/31

CSR Rescue Romp 5K

White Bear Lake, MN

Run

5/09

Bosch BeWell 5K/10K

New Richmond, WI

Run

5/31

Minneapolis Marathon

Minneapolis, MN

Run

5/09

Dash It for Baskets

Eagan, MN

Run

5/31

Camp Ojibway 5K

Richfield, MN

Run

5/09

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

6/03

National Running Day

USA

Run

5/09

Journeys Marathon, Half, 13.1 Power Walk, 5K

Eagle River, WI

Run

6/06

Manitou 15K

White Bear Lake, MN

Run

5/09

Girls on the Run

Eau Claire, WI

Run

6/06

Run Wild for 4H

Center City, MN

Run Run

5/09

Run Like A Mother

St. Paul, MN

Run

6/06

Lake Regions Half Marathon, 5k, 1Mile

Fergus Falls, MN

5/09

Lumberjack Laps Fun Run

Cloquet, MN

Run

6/06

Willie Walleye

Baudette, MN

Run

5/09

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

6/06

Unity Ride, Run & Fun

Oostburg, WI

Run

5/10

Run with the Housewives

Maple Grove, MN

Run

6/06

Rhubarb Run

Lanesboro, MN

Run

04

www.midwestevents.com

DATE RACE

LOCATION

TYPE

DATE RACE

LOCATION

TYPE

6/06

Lake Regions Half Marathon, 5k, 1Mile

Fergus Falls, MN

Run

6/13

Psycowpath

Council Bluffs, IA

Mtn. Bike

6/06

Lola’s Lake Waconia Half Marathon, 10 MI,5K

Waconia, MN

Run

6/14

Red Eye Rendezous

Wausau, WI

Mtn. Bike

6/06

Walker Methodist 5 & 10K Run/Walk

Minneapolis, MN

Run

6/20

Chequamegon 100

Cable, WI

Mtn. Bike

6/06

Lymphomaton

Minneapolis, MN

Run

6/20

The Wild Rild Buzzard Buster

Hatfield, WI

Mtn. Bike

6/06

Electric Run

St. Paul, MN

Run

6/27

Lutsen 99er

Lutsen, MN

Mtn. Bike

6/07

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

6/28

Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

6/07

Hope in Motion 5K & 1K Walk

Bloomington, MN

Run

6/28

Cuyana Lakes

Ironton, MN

Mtn. Bike

6/12

The Decades Run

Fargo, ND

Run

7/11

Otter Creek 55 Mountain Bike Race & Festival

Mandan, ND

Mtn. Bike

6/13

Lederhosenlauf 5K

St. Paul, MN

Run

7/12

Scarlet Knight Scramble

Mt. Morris, WI

Mtn. Bike

6/13

Marathon to Marathon

Storm Lake, IA

Run

7/12

Voyageur’s Revenge

Duluth, MN

Mtn. Bike

6/13

Red River Run 15K/5K

Fargo, ND

Run

7/12

FORC Side Thrill Ride

Davenport, IA

Mtn. Bike

6/13

MN State DAR Flag Day 5K

Ramsey, MN

Run

7/18

Thunderdown in the Underdown

Gleason, WI

Mtn. Bike

6/13

BeSTRONG Superhero 8K Kids 1K

Mankato, MN

Run

7/24

WORS Cup

Portage, WI

Mtn. Bike

6/13

Suburban Adventure 5K & 10K

Lakeville, MN

Run

7/26

Border Crossing

River Falls, WI

Mtn. Bike

6/13

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

Milwaukee, WI

Run

5/02

Dar’s Midwest Time Trial Championship

Willard, WI

Inline

6/13

Bounce & Not Break 5K

Fargo, ND

Run

7/20

Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

6/19

Manitou Days 5K

White Bear Lake, MN

Run

6/27

Roll for the Roses 10K

Roseville, MN

Inline

6/19

Whipper Snapper Races for Kids

Duluth, MN

Run

7/26

Chicagoland Inline Marathon, 1/2, 10K and Tour

Hoffman Estates, IL

Inline

6/19

William A. Irvin 5K

Duluth, MN

Run

5/02

7 at 7 Trail Race

Mankato, MN

Trail Run

6/20

BK 5K Road Race & 1K Kids Race

Winona, MN

Run

5/02

Go Spring 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

6/20

Fill Their Plate Run 5K/10K

Minneapolis, MN

Run

5/02

Running in the Ruff 10K

Milaca, MN

Trail Run

6/20

Garry Bjorklund Half Marathon

Duluth, MN

Run

5/09

14k(arat) Women’s Run 5K Course

Mitchell, WI

Trail Run

6/20

Grandma’s Marathon

Duluth, MN

Run

5/10

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

6/20

River Rat 5K

Little Falls, MN

Run

5/16

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

6/20

Time to Fly 1K, 5K, 10K

St. Paul, MN

Run

5/16

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

6/20

Illuminight 5K

Detroit Lakes, MN

Run

5/16

Uff-Da Trail Run

Woodville, WI

Trail Run

6/21

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

5/16

Wilder Foot Races, 100K, 50K, 22 mile

Spring Valley, MN

Ultra

6/21

Fathers Day 5K

St. Paul, MN

Run

5/17

Apple Blossom Races

Hastings, MN

Trail Run

6/24

Moonlight 5K

St. Paul, MN

Run

5/17

Salomon CITYTRAIL Loppet 10 Mile 10K

Robbinsdale to Mpls

Trail Run

6/26

Lakes Area Endurance 5K

Alexandria, MN

Run

5/23

Growing Green Trail Run 13.1M/6.5 M

Rush City, MN

Trail Run

6/27

Lakes Area Endurance 1/4 and 1/2 Marathon

Alexandria, MN

Run

5/26

Endless Summer Trail Series Lebanon 10K

Eagan, MN

Trail Run

6/27

Komen Brainerd Lakes Race for the Cure

Brainerd, MN

Run

6/06

Buffalo River Trail Run, 10K, 5K

Glyndon, MN

Trail Run

6/27

Challenge Diabetes 5K

St. Paul, MN

Run

6/06

Chester Woods Trail Races

Rochester, MN

Trail Run

6/27

Circle of Life 5K-10K, Half Marathon

Lake City, MN

Run

6/06

Driftless Discovery Trail Run

Decorah, IA

Trail Run

6/27

Get Your Rear in Gear - Rochester

Rochester, MN

Run

6/06

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

6/27

HeartBeat 5000 5K Run/Walk

Minneapolis, MN

Run

6/13

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

Pelican Rapids, MN

Trail Run

6/28

TC Pride Rainbow Run

Minneapolis, MN

Run

6/13

Sour Grapes Half & Half

Brainerd, MN

Trail Run

Adv Race

6/13

Suburban Adventure 10K/5K

Lakeville, MN

Trail Run

5/16

END-SPAR Spring Primer Adventure Race

TurtleRiver St Pk, ND

5/16

Lozilu Women’s Mud Run

Des Moines, MN

Adv Race

6/15

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

St. Croix Falls, WI

Trail Run

5/23

Rubicon Race

Davenport, IA

Adv Race

6/16

Endless Summer Trail Series Lebanon 10K

Plymouth, MN

Trail Run

5/30

Goliath Challenge

Hudson, WI

Adv Race

6/23

Ten for Trav 80K, 8K, 80K Relay

Hutchinson, MN

Ultra

6/06

END-BOB Cycling Paddling

Grand Forks, ND

Adv Race

6/27

Rocky’s Rollercoaster 5K & 7 Mile

West Bend, WI

Trail Run Trail Run

6/06

Winnebago Outdoor Adventure Race

Forest City, IA

Adv Race

6/28

Red Flint Firecracker

Eau Claire, WI

6/20

Lozilu Women’s Mud Run

Twin Cities, MN

Adv Race

7/04

Run for a Vet

Mercer, WI

Trail Run

6/27

Spartan Sprint Race

Welch, MN

Adv Race

7/04

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

6/27

Wipeout Run

Stillwater, MN

Adv Race

7/04

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

5/03

Iola Bump & Jump

Iola, WI

Mtn. Bike

7/11

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

5/03

Buck Hill Birch Bump

Burnsville,MN

Mtn. Bike

7/11

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

5/09

Northern Kettles Endurance Challenge

Greenbush, WI

Mtn. Bike

7/12

Sunfish Trail Run 5K

Lake Elmo, MN

Trail Run

5/16

Cable Area Off Road Classic

Cable, WI

Mtn. Bike

7/14

Endless Summer Trail Run Series Lebanon 7MI

Eagan, MN

Trail Run Trail Run

5/17

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

7/18

Luna Tics Trail Series

Kewaskum, WI

5/17

Crystal Lake Classic

Rhinelander, WI

Mtn. Bike

7/25

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

5/23

Stump Farm 100

Suamico, WI

Mtn. Bike

5/01

LaCrosse Omniun

LaCrosse, WI

Cycle

5/30

Mt. Borah Epic

Cable, WI

Mtn. Bike

5/02

Ride Around Woman Lake

Longville, MN

Cycle

5/31

Battle of CamRock

Rockdale, WI

Mtn. Bike

5/02

Full Moon High restle Bridge Ride

Slater/Madrid IA

Cycle Fat Tire

5/31

Seven Oaks

Boone, IA

Mtn. Bike

5/03

Beverly Fat Tire Frenzy

Cedar Rapids, IA

5/31

Bluff Riders Charge

Mankato, MN

Mtn. Bike

5/09

Tour de Red Wing

Red Wing, MN

Cycle

6/07

DirtWirz Bike Week

Elk River, MN

Mtn. Bike

5/09

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

www.midwestevents.com

05

DATE RACE

LOCATION

TYPE

DATE RACE

LOCATION

TYPE

5/09

Eureka, Tshp, MN

Cycle

7/25

Tour de Bun Bicycle Classic

Montgomery, MN

Cycle

Farm Dog Time Trials

5/09

Dar’s Midwest Time Trial Championship

Willard, WI

Cycle

7/25

Penokee Mountain Range Classic Race & Tour

Mellen, Wi

Cycle

5/15

Seagull City Stage Race

Duluth, MN

Cycle

5/02

Walk MS

Duluth, MN

Walk

5/16

Mama Marla’s Hike it or Bike It 15.5 mile

Long Prairie, MN

Cycle

5/02

Walk MS

Faribault, MN

Walk

5/16

Bob Barabe Memorial Time Trial

Somerset, WI

Cycle

5/02

Walk MS

Mankato, MN

Walk

5/21

Race Like a Girl

Des Moines, IA

Cycle

5/02

Walk to Cure Arthritis

Madison, WI

Walk

5/22

Burlington Road races

Burlington, IA

Cycle

5/02

Walk for Bladder Cancer

Minneapolis, MN

Walk

5/23

Memorial Classic Road Race

Minneapolis, MN

Cycle

5/02

Walk to Cure Arthritis

Bismarck, ND

Walk

5/23

Snake Alley Criterium

Burlington, IA

Cycle

5/02

Walk MS

Hudson, WI

Walk

5/24

Melon City Criterium

Muscatine, IA

Cycle

5/03

Walk MS

Twin Cities, MN

Walk

5/24

Leinenkugel’s Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/03

Walk MS

St. Cloud, MN

Walk

5/24

Confluence Brewery Bike Tour

Des Moines, IA

Cycle

5/03

Walk MS

Hutchinson, MN

Walk

5/25

Quad Cities Criterium

East Davenport, IA

Cycle

5/03

Walk MS

Rochester, MN

Walk

5/27

Farm Dog Time Trials

Lakeville, MN

Cycle

5/03

Walk to Cure Arthritis

Green Bay, WI

Walk

5/30

Twin Cities Tour de Cure

Minneapolis, MN

Cycle

5/16

Walk MS Iowa

Des Moines, IA

Walk

6/02

State Fair Criterium

St. Paul, MN

Cycle

5/16

Walk to Cure Arthritis

Baxter, MN

Walk

6/06

Unity Ride, Run & Fun

Oostburg, WI

Cycle

5/30

Central Iowa Kidney Walk

Des Moines, IA

Walk

6/06

Rib FallsTime Trial

Edgar, WI

Cycle

5/30

Fargo Kidney Walk

Fargo, ND

Walk

6/06

Tour de Cure Central Iowa

Clive, IA

Cycle

6/06

Sioux falls Kidney Walk

Sioux Falls, SD

Walk

6/06

Tour of Lakes

Brainerd, MN

Cycle

6/06

Walk to Cure Arthritis

Cedar Rapids, IA

Walk

6/06

Tour de Pepin

Lake City, MN

Cycle

6/06

Lymphomathon 5K Walk

Minneapolis, MN

Walk

6/06

Nebraska Omnium Weekend

Omaha, NE

Cycle

5/02

Neenah Duathlon

Neenah, WI

Duathlon

6/09

State Fair Criterium

St. Paul, MN

Cycle

5/02

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

6/12

Bike MS: C.H. Robinson MS 150 Ride

Duluth to Twin Cities

Cycle

5/03

TriZou & DuZou

Columbia, MO

Duathlon

6/13

North Dakota Tour de Cure

Fargo, ND

Cycle

5/09

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

6/13

Frederic Time Trial

Frederic, WI

Cycle

5/16

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

6/13

Hillfest

Prescott, WI

Cycle

5/17

Esprit de She Duathlon

Lakeville, MN

Duathlon

6/13

Tour of the Mississippi River Valley

Bettendorf, IA

Cycle

5/17

Gear West Duathlon

Orono, MN

Duathlon

6/16

State Fair Criterium

St. Paul, MN

Cycle

5/17

Land Between the Lakes Duathlon

Albert Lea, MN

Duathlon

6/17

Nature Valley Grand Prix Bicycle Festival

St. Paul Area, MN

Cycle

5/22

Apple Kids Duathlon

Sartell, MN

Duathlon

6/20

Bacoon Ride

Waukee, IA

Cycle

5/23

Apple Duathlon

Sartell, MN

Duathlon

6/20

Minds in Motion Bike

Onalaska, WI

Cycle

5/30

Dewey Kvidt Memorial Duathlon, 5K & 10K

Grand Forks, ND

Duathlon

6/20

NSBF Amateur Crits

Menomonie, WI

Cycle

6/06

Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

6/21

Chase Trempeauleau

Trempeauleau, WI

Cycle

6/06

USAT National Duathlon Championships

St. Paul, MN

Duathlon

6/23

State Fair Criterium

St. Paul, MN

Cycle

6/14

Couples Duathlon

Waunakee, WI

Duathlon

6/24

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

6/21

Papillion Days Duathlon

Papillion, NE

Duathlon

6/27

Dairy Days Road Race

Greenwood, WI

Cycle

5/02

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

6/27

Bike MS C.H. Robinson Iowa Ride

Ankeny, IA

Cycle

5/02

Take the Hill Triathlon

St. Peter, MN

Triathlon

6/27

Tour de Cure Eastern Iowa

Cedar Rapids, IA

Cycle

5/02

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

6/27

Superior Vistas Bike Tour

Washburn, WI

Cycle

5/03

MSU Spring Triathlon

Mankato, MN

Triathlon

6/27

Tour de Corn

East Prairie, MO

Cycle

5/03

Wolves Triathlon

Aberdeen, SD

Triathlon

6/28

Get the Lead Out! Time Trial

Greenwood, WI

Cycle

5/09

9th Annual BACC Icebreaker Triathlon

Barron, WI

Triathlon

6/28

Chariton Classic

Chariton, IA

Cycle

5/16

Root River Triathlon

Houston, MN

Triathlon

7/08

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

5/30

MadManMini Triathlon

Madison, SD

Triathlon

Cycle

5/31

Aurora BayCare Triathlon

Green Bay, WI

Triathlon Triathlon

7/11

South Dakota Tour de Cure

Sioux Falls, SD

7/11

Blue Mounds Classic Road Race

Blue Mounds, WI

Cycle

6/04

Carleton Triathlon

Northfield, MN

7/11

Bike Northwoods Tour

Superior, WI

Cycle

6/06

Winnebago Outdoor Adventure Race

Forest City, IA

Offroad Tri

7/12

Tour de Saints

St. Joseph, MN

Cycle

6/06

New Bri Tri

New Brighton, MN

Triathlon Triathlon

7/12

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

6/06

LifeTime Kids Triathlon

Winona, MN

7/12

Flat City Bike Race

Hopkins, MN

Cycle

6/06

Life Time Trinona

Winona, MN

Triathlon

7/12

Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

6/07

Buffalo Triathlon

Buffalo, MN

Triathlon Triathlon

7/18

Minnesota RAAM Challenge

St. Paul, MN

Cycle

6/07

Pigman Triathlon Sprint

Palo, IA

7/19

Southside Sprint

Minneapolis, MN

Cycle

6/07

Eau Claire Triathlon

Eau Claire, WI

Triathlon

7/19

MN Major River to River Ride

Hastings, MN

Cycle

6/13

Chippewa Triathlon

Cass Lake, MN

Triathlon

7/19

RAGBRAI XLI

Iowa

Cycle

6/13

Fairmont Triathlon

Fairmont, Mn

Triathlon

7/22

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

6/13

Liberty Triathlon Long & Olympic Course

Rockford, MN

Triathlon

7/23

Bike MS Tram Ride

Proctor, MN

Cycle

6/14

Grand Rapids Triathlon

Ada, MI

Triathlon

6/14

Couples Triathlon & Duathlon

Waunakee, WI

Triathlon

06

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DATE RACE

LOCATION

TYPE

6/14

Capital City Tri/Best of the US

St. Paul, MN

Triathlon

6/14

USAT Clydesdale/Athena Nationals

Grand Rapids, MN

Triathlon

6/14

Got Energy Triathlon

West Salem, WI

Triathlon

6/20

Tri-Barnes

Barnes, WI

Offroad Tri Triathlon

6/20

Splash, Spin, Dash

Lino Lakes, MN

6/20

Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

6/20

My First Tri

Hudson, WI

Triathlon

6/20

Touchman Wisconsin

Sherwood, WI

Triathlon

6/20

Topeka Tinman Triathlon

Topeka, KS

Triathlon

6/20

Dakotaman Triathlon

Harrisburg, SD

Triathlon

6/21

Rochesterfest Triathlon

Rochester, MN

Triathlon

6/21

Copper Creek Triathlon

Pleasant Hill, IA

Triathlon Triathlon

6/21

Manitou Sprint Triathlon

White Bear Lake, Mn

6/21

St. James Triathlon

St. James, MN

Triathlon

6/26

Sanford Kids Tri for Health

Jackson, MN

Triathlon Offroad Tri

6/27

U-Care Tri-Loppet

Minneapolis, MN

6/27

Sanford Tri for Health

Jackson, MN

Triathlon

6/27

By George Triathlon

Oak Grove, MN

Triathlon

6/27

Wall Lake Triathon

Sioux Falls, SD

Triathlon

6/27

Castle Rock Triathlon

Friendship, WI

Triathlon Triathlon

6/27

Average Joe Triathlon

Perham, MN

6/28

Lake Waconia Triathlon

Waconia, MN

Triathlon

7/04

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 Triathlon

7/11

Hyvee Mini Triathlon

Watertown, SD

7/11

St. Croix Fat Cat Triathlon

Marine on St. Croix, MN Triathlon

7/12

Pewaukee Triathlon and Kids Tri

Pewaukee, WI

Triathlon

7/12

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

7/12

Winnebago County Triathlon

Winneconne, WI

Triathlon

7/18

Legend Kitwana Off Road Triathlon

Lawrence, KS

Offroad Tri

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 Triathlon

7/19

Door County 1/2 Iron

Door County, Wi

7/19

Buzz Ryan& Duluth Triathlon

Island Lake, Duluth, MN Triathlon

7/19

Chequamegon Bay Sprint Triathlon

Ashland, WI

7/19

Little Minnow Kids Triathlon

Ashland, WI

Triathlon Triathlon

7/19

Heart of the Lakes Triathlon

Annandale, MN

Triathlon Triathlon

7/19

Racine 70.3

Racine, WI

7/25

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

7/25

Toughman Kids Tri

Chisago City, MN

Triathlon

7/25

Chase the Police Triathlon

Walker, MN

Triathlon

7/25

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon Triathlon

7/25

Hoot Lake Triathlon

Fergus Falls, MN

7/25

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

7/26

Toughman Minnesota

Chisago City, MN

Triathlon Triathlon

7/26

Ripon Medical Center Triathlon

Green Lake, WI

8/08

Hill City Quadna

Hill City, MN

Offroad Tri

8/16

Kinni-ator Adventure Challenge

River Falls, WI

Offroad Tri

Finding Your Win

by Kris Swarthout

For almost all triathletes, the single most coveted item we have is data.

Looking closer, often times the most valued pieces of data we have are our race results and split times. Back in the day athletes would have to wait for race results to be mailed to them via snail mail or maybe printed in weekly newspapers/magazines. Unlike today, athletes did not have instant data gratification and were forced to analyze via their watch or perceived performance.

All too often when I ask or hear athletes talking about their race results, two common themes arise. The first is based on their overall or age group finish place, the second is how they did poorly in a specific segment of the race. Rarely do I ever hear an athlete speak highly of an individual achievement inside the race or the excitement of achieving a sub goal.

Examples of these would be; coming out in the lead pack on the swim, maintaining an even/high cadence on the bike or simply not walking during the run.

Focusing on the smaller wins inside the race allow you to take a positive attitude towards the great achievement you just completed, a triathlon. By focusing first and foremost on the negative aspects of your race, you fail to reinforce the things that drive you. These drivers are desire to become better/faster/stronger, gratification of achievement and pride in giving your best. I am not advocating you boast publicly about these, simply that you do not slip into self deprecation mode. So how do you go about achieving this positive reinforcement without coming off as pompous and arrogant?

First you set the achievement goal or sub goal. This will be specific to you the individual, but needs to be identified prior to your race. It should not be set too high nor should be be set too low. Second, be sure you have a way to quantify your achievement so you can determine if you reached your goal or not. Also be sure you are comparing apples to apples. Do not set a goal to PR your 10k run on a rainy and windy day when you set it originally on a calm and cool morning. Third, realize what is deemed as acceptable celebration. Doing a huge celebratory dance at the finish and creating a public spectacle are normally frowned upon, but a simple fist pump and a loud Whooo are good options.

When you begin to practice positive reinforcement in your racing and training you are taking the next step to becoming a complete athlete. The mental game is rarely discussed and often the differentiator between a good season and a breakthrough decade. Not only is this beneficial behavior to you as an athlete, but if you spread the practice out to your business and personal life, you will also be sharing the win with your co-workers and family too. Next time someone asks you “how did it go?”, make your first statements positive and start finding your win.

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

www.midwestevents.com

07

Gear Up and Get Running 25 Essential Spring Racing Picks

by Jenny Willden

MEN COOL WEATHER

1

Helly Hansen Pace Block Jacket Run in wet weather with Helly’s new X-Cool fabric jacket. Designed to keep you warm while shedding wind and rain with underarm ventilation to disperse sweat. $160 hellyhansen.com

2

REI Airflyte Quarter-Zip Top On cool mornings, choose this sweat-wicking, lightweight quarter-zip.

Made of UPF 50 fabric with cord port side pocket for stowing your tunes. $65 rei.com

3

Lululemon Tight Stuff Tights Compressive enough to stabilize leg muscles with flat seam construction for preventing chafing. Wear alone or topped with shorts. $98 lululemon. com

4

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Brooks Launch 2 Relaunched by popular vote, this neutral shoe is back and ideal for longdistance training. The soft heel fabric and foam in the sole provide plenty of cushioning, and reviewers are fans of the grippy rubber outsole. $100 brooksrunning.com

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WARM WEATHER 5

Headsweats Podium Hat A technical take on an everyday look, this classic hat is actually made of wicking, quick-dry fabrics. $20 headsweats.com

6

New Balance Ultra Hooded Jacket Take to the trails in this jacket designed for ultrarunners. It’s water resistant with anti-snag fabric to prevent tree branch damage, and packs into the chest pocket. $125 newbalance.com

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Lululemon Training Short Sleeve Stink-free fabric that prevents bacteria growth and flat seam design make this shirt a winner for long runs. Plus, it’s preshrunk so it can tango with your dryer without becoming a crop top. $64 lululemon.com Lululemon Surge Short Built with racing in mind, the no-bounce boxer-brief liner keeps your goods in place. A smart waistband houses a loop for stowing your shirt when you overheat, along with gel pockets to keep you fueled. $64 lululemon.com

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HOT WEATHER 9

Sunski Headlands Sunglasses Expensive no, but awesome yes. The polarized lenses protect your eyes from bright sun, but the low price makes it no biggie if you lose them in the racing aftermath. $48 sunskis.com

10

Brooks Pure Project SS Knit Crew Looks and feels like your favorite tee, but performs on tough runs. Wicks sweat and dries fast so you can enjoy the finish line festivities without looking sweaty. $60 brooksrunning.com

11

Feetures Ultra Light Socks Ultra thin and built with Lycra bands that hug your foot; this sock’s snug fit prevents blisters so you can run long without pain. $12 feeturesrunning. com

12

New Balance 1600 V2 One of the lightest racing flats out there, this shoe is built for speed. Its sock-like interior makes them comfortable out of the box, and the wellcrafted, flexible upper won’t cause blisters. $110 newbalance.com

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WOMEN COOL WEATHER

1

TomTom Runner Cardio Watch Monitor your distance, speed, and more with this multifunctional GPS watch with built-in heart rate monitor. Use targeted heart rate zones to gauge your effort and improvements. $270 tomtom.com

2

Columbia Mach 38 Hybrid Jacket Pair stretchy sleeves with insulated core panels then line it in Omni-Heat reflective to create the perfect jacket for cold spring runs. $90 columbia.com

3

Helly Hansen VTR Printed 7/8 Capri Printed tights are all the rage, and this pair’s X-Cool quick dry fabric construction makes them a perfect racing partner. Fitted, supportive, and comfortable for the long haul. $70 hellyhansen.com

4

Athleta Floral Fade Capris Sleek compressive fabric hugs your curves while minimal seams prevent chafing on long runs. It’s supportive but less stretchy than most Athleta pants, so consider buying up a size from your norm. $74 athleta.com

2

1

3

4

WARM WEATHER 5

Helly Hansen Aspire Jacket Don’t let rain stop your run! This jacket dries fast and is nearly weightless so it won’t weigh you down. Tighten the waist drawcord for a more fitted silhouette. $100 hellyhansen.com

6

Brooks PureProject Ombre Capris Seamless capris that fit like a glove. $85 Capris brooksrunning. com

7

New Balance 1080 V5 Exceptional cushioning meets a seamless upper design for a shoe that’s made to go the distance. Your feet will love the comfort this shoe provides for long-mileage runs. $144 newbalance.com

6

HOT WEATHER 8

Athleta Swift Tank Made unstinkable with natural silver salts, this built-in bra tank is supportive enough for smaller cup sizes to run in. Gorgeous keyhole back also provides ventilation. $49 athleta.com

9

C9 by Champion Powercore Impact Short Mesh brief-lined and made of quick-drying fabric, this affordable short goes the distance on long-run days. $24 target.com

10

New Balance Excel Race Day Singlet Start race-day right with a singlet featuring airy back cutouts and UV protective fabric. Rechargeable glow-in-the-dark accents provide visibility on dark runs. $55 newbalance.com

11

Columbia Freeze Degree Short Sleeve Keep your shoulders protected from sunburn with this UPF 30 tee with sweat-activated cooling powers. $55 columbia.com

12

Smartwool Women’s PhD Run Socks Enjoy the temperature-regulating powers of Merino wool in a noshow sock designed with a seamless toe and mesh ventilation to keep your feet feeling fresh mile after mile. $15 smartwool.com

13

Brooks Ravenna 6 For runners needing stability and cushioning, the new Ravenna is a perfect fit. Great for short and high-mileage runs, this shoe secures your foot and is quite responsive with little break-in time needed. $110 brooksrunning.com Jenny Willden is the Managing Editor of Outdoor Sports Guide and a selfproclaimed gear and grammar nut. She loves adventure and is happiest when riding horses or snowboarding in Utah’s mountains. Llama racing and deal finding are her secret superpowers. Follow Jenny’s exploits on Twitter @jennywillden or on Instagram @jlwillden.

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09

Fitgers 5K; photo courtesy Grandma’s Marathon

scene in motion

Spirit of White Bear Lake; Jessica Bernier

Shake Your Shamrock; Jenn Barnett

Fitgers 5K; photo courtesy Grandma’s Marathon

Hot Dish Dash; Greg Krampe

Spirit of White Bear Lake; Jessica Bernier

Campwannarunamileormore; Neil Craigan

LLS Big Climb; Shelly Gilbert

Campwannarunamileormore; Neil Craigan

Campwannarunamileormore; Neil Craigan

Hot Chocolate Run; Val Schonberg

Spirit of White Bear Lake; Jessica Bernier

10

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Shake Your Shamrock; Jenn Barnett

Shake Your Shamrock; Brigid Thompson

LLS Big Climb; Shelley Gilbert

Shake Your Shamrock; Jenn Barnett Boston Marathon:

LLS Big Climb; Aimee Mortenson

Shake Your Shamrock; Jenn Barnett

www.midwestevents.com

11

Race Spotlight 2015 Kinniator Adventure Challenge August 16, 2015

Tri Offroad Tri Barnes June 20, 2015

8K Mountain Bike 6K Canoe/Kayak 6K Trail Run

2 Mile Run - 9 Mile Kayak - 11 Mile Bike

Can you handle it? Calling all adventurers: it is time to register for the 1st Annual Kinniator Adventure Challenge in beautiful western Wisconsin. Kinni Creek Outfitters of River Falls WI invites you to join this run, kayak and biking challenge on Sunday, August 16th.

Adventurers will start in River Falls at the Westwind Supper Club and head out on a 2+ mile run, then grab their kayaks and hit the Kinnickinnic River for a 9 miles kayak trek that will take them to Kinnickinnic State Park and the St. Croix River. From their adventurer will hop on their bikes and head back to River Falls on an 11+ mile bike trip.

For more information on the race and details for adventurer, volunteers and sponsors, please go to www.runpaddlebike.com. Online registration is open now!

A fun, dirty and casual triathlon located in the beautiful north woods of Barnes, Wisconsin. Try a new kind of triathlon and enjoy the outdoors at Tomahawk Lake Park.

Registration information at http://tribarnes.com/.

Early Registration pricing ends June 1.

Race Questions, contact Kevin Shriver at shriverkevin@gmail.com.

“Come participate in a fun and low key triathlon in beautiful Barnes, Wisconsin. If you have never done a triathlon before, Tri-Barnes is a perfect first race. If you’re a serious racer, then Tri Barnes will be a fun test.”

-Kevin Shriver, Race Director

Hill City Quadna Triathlon August 8, 2015 Join us for this fun triathlon! Participants will canoe 8 miles (double or solo) around the perimeter of Hill Lake in Hill City, MN. Next, racers will mountain bike 10 miles on new ATV trails over Quadna Mountain. Finally, participants run 6 miles out and back on Quadna Mountain trails. The top 3 teams and the top 3 men and women in each age group receive awards. The top man and woman overall also receive awards. Individual triathlon participants may double up with another solo participant (man or woman) for the canoe leg. Teams may assign race legs to team members as they wish. Teams can consist of 2, 3, or 4 people. All registered finishers receive a tech shirt and picnic lunch at the finish.

Register at www.midwestevents.com Race questions, contact paulbauer1944@gmail.com Early registration pricing ends August 6th.

Pricing through August 6th: $35 for individuals, $75 for relay. Online registration closes August 6th. Race Day Registration $50 individuals, $100 for relay teams.

Race Day packet pickup and registration starts at 7AM, at Hill City Wayside boat landing Hwy 200 East. Race starts at 9AM. Need a canoe? 12 canoes available free, first come, first served from Bill Klennert 218-398-1455.

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RUN. LEAD. EMPOWER. SEPTEMBER 27, 2015

AUGUST 14-15 • 2015 SCENIC 10-MILE, 10-K, 5-K RUN/WALK AND GIRLS’ 1-MILE RUN Premiere racing event bringing together women and girls of all ages and abilities to inspire strength, courage and perseverance.

City Park/Pavilion • Detroit Lakes, MN

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

JOIN US! REGISTER AT WWW.WOMENRUNTHECITIES.COM

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

Nathan’s Superhero Fun Run May 30, 2015

5k race along White Bear Lake http://erinfaul.wix.com/nathans-fun-run West Park 4998 Johnson Ave White Bear Lake, MN Registration – 8:00 am 5k - 9:00 AM Kid’s Run – 9:45am Race proceeds go to help defray Nathan’s medical expenses associated with Evan’s Syndrome.

Evan’s Syndrome is an autoimmune blood disorder that is very rare and has no cure.

Prizes for best Superhero Costumes!

Kid activities including balloon twister & face painting!

Free superhero

cape for each racer!

CONTACT: 920-205-2857 or Erin.Kvittem@gmail.com

REGISTER AT: www.younglifetriathlon.com

central market

www.midwestevents.com

13

Mr. Manners

by Andy Tetmeyer

do’s and dont’s for group rides

Since this issue of Midwest Events has a focus on organized rides and tours, here are some quick notes on how not to be that guy (and the use of “guy” is in no way gender specific).

In other words, call me Mr. Manners.

Dear Mr. Manners, I like to wear earbuds while I ride, is that coolio at an organized event?

Signed, In My Own World.

Dear Walkman Guy, No. Mr. Manners is not in favor of earbuds on cyclists in general, and certainly not at an organized event. It’s not a matter of getting into the spirit of an organized ride and maybe taking the time to meet and talk with your fellow travelers (although that might be something to consider if you go to the trouble of attending an actual event). Keep in mind that you are out there with other people, and some of them might want to pass you. If they’re courteous, they’ll try to tell you this. If you can’t hear them because you’re rocking out to Mojo Nixon and Skid Roper, and then you drift into them as they’re coming past, then YOU dear rider are in the wrong. Be aware and don’t crash anybody.

Dear Mr. Manners, I’m clearly better than those slow riders. I mean, look how many of you turtles I can pass. I have a team kit and aerobars. Right?

Dear Peter Sagan Guy, NO. Somebody is faster than you, and some people are slower. It’s not a training ride, and it’s not a race. Some people just don’t ride as much as you do and that is completely fine. You ARE better than them, but just keep it to yourself. Passing is fine, but it is not an accurate measure of self-worth. Call out a warning when you pass: on your left, or just “LEFT” is traditional. You should be on the left by the way.

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Give other riders some room so you don’t startle them by whizzing by mere inches away. Stay out of the aerobars – Peter that goes for you, but also for the people you are crushing. Let’s face it, some people are pretty wobbly in the aero position, and this is NOT a race.

Manners Guy! WTF is with all these jerk bike riders? They’re running the stoplights and stop signs. They’re over in the oncoming traffic lane. And they wear weird clothes.

Bunch of treehuggers, I’ll show them! Signed VROOM!

Dear MM, I like to talk. I mean, it’s a tour right? We even had rolling book club on this one ride. I never can figure out the dirty looks I get sometimes.

Dear Speed Racer, I know. They didn’t reflect very well on our tiny subset of road users, did they? Please calm down and don’t take it out on me next week. I’ve been hit by enough cars already.

Dear Cathy Gifford, No. I mean, yes, it is a tour.

But coasting five wide and solving the meaning of the universe - not so much. Road rash does not have to be part of a tour. Talk all you want, but keep the eyes mostly forward, don’t take the entire lane, and listen for Peter back there. He only politely wants to get past you.

Manners Guy, I paid for that food at the rest stop, and I got a lot of pockets plus my bike bag is pretty empty. Am I right?

Dear Famished, No. There are people behind you (unless there aren’t... then OK). They’re back there because they don’t have so much practice at riding. In fact, they might actually need a little rest and a few calories to get through the longest ride they have ever attempted. Why, Mr. Manners has been known to ride 100 miles on two hard boiled eggs and two Pepsis. Maybe you can beat that.

Hey Man, I got a flat tire. Will you give me your spare tube and fix everything for me?

Dear Pressure Challenged, yes but only because I am really nice and I totally know what I am doing. The thing is, I won’t always be around for you. For starters, be sure and say thanks. And mean it. You should also at least carry a pump and tube even if you don’t know how to use them.

If you’re doing more than one of these rides in a year then you really ought to know some basics of repair, and it would help if you cleaned your chain every couple years, err... months.

Have a great time on organized rides and tours this summer. Stay aware, be polite, don’t hog the food. Learn a little about bikes and carry a tube, and within reason, obey the traffic laws.

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.

Bike Tours

Cycling is on the rise as more people embrace the sport for fun and fitness. Bike Tours are a great way to get out there with other cyclists. Whether you are signing up for your first organized bike ride or looking for a new challenge, there are many options for every level and type of rider.

There are many non-competitive tours and rides throughout the season, supported events with a combination of rest stops, support vehicles and finish party. Many are fundraisers for charities, memorial rides, or showcase a state, city or festival. Choices include 1 day tours, city tours, scenic tours, or multi day events. Route length options are perfect for those looking to get the whole family involved. So get out there and RIDE! ***Dates subject to change. Please consult race websites for updates.

Bike MS

May 9 Sam’s Club Twin Cities Ride, St. Paul, MN, 15, 25 or 50 mile rides, June 12-14 Bike MS: C.H. Robinson MS 150 Ride Duluth to Twin Cities June 27 Bike MS: C.H. Robinson Iowa Ride, Ankeny, IA, 25, 50, 75 or 100 mile routes July 23-28 Bike MS: TRAM Ride Proctor, MN, fully supported 3 or 5 day option August 1 Bike MS: Sanford Health, Sioux Falls, SD, 20, 50 or 80 mile rides August 15 Bike MS: Sanford Health, Fargo, ND, 15, 50, 80 or 100 mile rides http://bikemnm.nationalmssociety.org

Single Day Rides

May 24 Leinenkugel’s Chippewa Valley Century Ride, Chippewa Falls, WI, 35, 50, 75 or 100 mile rides www.chippewavalleyride.us June 6 Tour de Pepin, Lake City, MN, 32, 50, 72 or 100 mile rides www.lakecity.org/tourdepepin June 13 Hillfest 100, Prescott, WI, 15 mile family course and 35, 60, 100 mile rides, www.lthillfest.com June 27 Superior Vistas Tour, Washburn, WI 13, 19, 34, 40, 52, 70 or 100 mile rides www.superiorvistas.org July 4 Tour D’Amico Golden Valley, MN, 30, 45 and 62 mile rides www.tourdamico.org July 12 Tour of Saints St. Joseph, MN, 18, 35 or 50 mile rides http:// tourofsaints.com July 19 MN Major River to River Ride (St. Judes) Hastings, MN, 30, 40 mile, 100K ride, 1 Mile Kids Ride http://fundraising.stjude.org/site/TR?fr_id=34560&pg=entry August 1 The Great River Energy Mesabi Trail Tour, Northern Minnesota, 11, 25, 53 or 72 mile rides, www.mesabitrail.com August 1 Tour de Tonka, Minnetonka, MN, 16, 28, 49, 57, 77 or 100 Mile rides, http://www.minnetonka.k12.mn.us/tourdetonka/Pages/ default.aspx

Tour de Cure

May 30 Minneapolis, MN, 7, 18, 29, 43, 62 or 100 mile rides June 6 Clive IA, 25, 50, 75 mile rides June 13 Fargo, ND, 15, 35, 75 or 100 mile rides June 27 Cedar Rapids, IA, 25, 50, 75 mile rides July 11 Sioux Falls SD, 8, 27, 53 mile rides September 19 Rochester, MN, 10, 12, 20, 35, 58 or 85 mile rides http://tour.diabetes.org/

September 6, granGABLE, Coralville, IA, 30, 60, or 100 mile rides http://grangable.com September 13 St. Paul Classic Bike Tour, St. Paul, MN, 15 or 33 mile rides www.bikemn.org September 12 Jessie James Bike Tour Northfield, MN, 10, 30, 45, 60 or 100 mile rides www.jessejamesbiketour.org September 19 Mora Bike tour, Mora MN, 25 or 50 mile rides www. morabiketour.org September 27 Lifetime Gran Fondo Waconia, MN, 15 mile course, 5 mile lap choices, post-race festival www.ltgranfondo.com October 11 Mankato River Ramble Mankato, MN, 12, 26, 42 or 50 mile rides www.bikeriverramble.org

Multi Day Tours

June 13 – 14 Tour of the Mississippi River Valley Bettendorf to Dubuque, www.qcbc.org/tomrv July 12 to 18 Habitat 500, Minneapolis, MN, 500 miles 7 days www. habitat500.org July 19 RAGBRAI 7 day ride across Iowa The oldest, largest and longest bicycle tour, http://ragbrai.com August 1 to 8 CANDISC, Garrison, ND, 400 miles www.candisc.net

August 8 RE/MAX Breast Cancer Ride, Eagan, MN, 12, 23, 35, 42 or 65 mile rides www.breastcancerride.org

August 26 to Sept 2 Headwaters to Hills, Ride the Mississippi, Itasca to New Albin, 800 miles miles,www.bikemn.org

August 15 Tour de Pines, Itasca State Park, 25, 50 or 75 mile rides www.ironmanbikeride.org/tourdepines

Sept 4 to 7 La Crosse Area Labor Day Weekend Bicycle Festival La Crosse, WI, road, mountain, gravel, bmx & guided rides, www.bicyclelacrosse.com

August 22 Cycle St. Croix Bike Tour New Richmond, MN, 22, 48, 86K or 12K family rides. http://business.newrichmondchamber.com/events/ details/cycle-st-croix-3071

North Star Bicycle Festival

For fans of pro/elite racing the North Star Bicycle Festival, which draws race teams from across the country, will be back June 13 -21. This year’s festival, presented by North Memorial Health Care and Preferred One, will include The Life Time Fitness Hillfest on June 13 and the North Star Grand Prix pro stage bike race June 17-21 in St. Paul, Cannon Falls, Minneapolis, Menomonie, WI and Stillwater. Amateur criterium racers also get a chance to show their skills in criteriums in Menomonie and Stillwater before the pro men and women’s races. Come prepared to cheer and enjoy the experience. www.northstarbicyclefestival.com www.midwestevents.com

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Nutrition for the Long Ride

Homemade Sports Drink For a DIY sports drink, only a few basic ingredients are needed to develop a low cost alternative to expensive storebought brands.

by Val Schonberg MS, RD, CSSD, LD

Whether you are competing in an endurance

race or heading out for an all day ride, proper nutrition and hydration can make the difference between fully enjoying or barely enduring a day of riding. Eating the right foods before, during and after your ride will help provide for an enjoyable ride and optimal performance.

Carbohydrates: The Fuel of Choice The body’s fuel of choice for an endurance sport like cycling is carbohydrate. Carbohydrate-containing foods, such as fruit, potatoes, rice, pasta, bread, milk, yogurt, honey, etc. are broken down in the body to glucose and stored as glycogen in the muscle. Therefore, for the recreational or competitive cyclist, eating enough carbohydrates at each meal and snack (not just the night before) is essential to ensure your “gas tank” (glycogen) is ready to go.

Fueling Before You Ride The ideal time for a carbohydrate-rich, pre-exercise meal is 3-4 hours prior to your ride. The amount of carbohydrate depends on a number of factors, such as body weight. For a 150-lb cyclist, aim for 80 to 100 grams of carbohydrate (i.e. 1 cup oatmeal, 6 oz Greek yogurt, 1 cup berries and a slice of whole wheat toast). Consuming 100 to 300 calories of a low-fat, carbohydraterich snack (fruit and crackers) an hour before your ride will also provide muscles additional glucose to be used for energy. Fluids are as important as food in preparing for a long ride. Prepare by drinking enough water the day before the ride and sipping on a 16-oz sports drink the hour before going out.

Foods and Fluids during Long Rides Staying well-hydrated is essential for having a good ride experience. A general rule of thumb is 20 ounces of fluid for every hour, ideally ingested in small, frequent intervals. Electrolytes lost in sweat (sodium and potassium) are also essential to maintain proper water balance. Therefore, consider carrying water and an electrolyte solution with you. For rides longer than 4 hours or in very hot or humid weather, cyclists need to plan to include additional sodium and potassium-containing foods during the ride, such as bananas, tomato juice, pretzels, salted nuts or broth.

If your ride will include some high intensity riding, strenuous hill climbing, or will be more than 90 16

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minutes, then you will also need to fuel with additional glucose during the ride. When glycogen stores get low you “hit the wall” and consequently run out of energy. The American College of Sports Medicine recommends consuming about 50 grams of carbohydrate each hour (for a 150lb cyclist) from food and/or fluids such as sports drinks, bananas, energy gels, etc.

Some basic tips for carrying and consuming fuel while riding: • Be sure your fuel will hold up to weather conditions, such as heat and humidity.

• Partially open any small packages for easy access.

• On unsupported rides, carry snacks in a jersey or jacket with multiple easy-toreach pockets.

The following recipe is a simple version that you can get creative with to deliver the nutritional profile of most commercial drinks with 50 calories, 12 grams carbohydrate and 110 mg sodium per 8 ounce serving.

Ingredients: ¼ cup sugar ¼ teaspoon salt ¼ cup hot water ¼ cup non-concentrated orange juice (or tart cherry juice, cranberry juice, etc) 2 tablespoons lemon juice 3 ½ cups cold water Directions: 1. In a pitcher or glass container, dissolve the sugar and salt in the hot water.

2. Add juice and cold water.

3. Chill.

Makes 1 quart or four 8-ounce servings.

• Portion your hourly food into separate baggies and consume one bag per hour.

• Carry powdered sports drinks and reconstitute when you have access to water

Restore, Replace and Repair from Your Long Ride The first goal of recovery nutrition is to restore fluids and electrolytes lost through sweat during a long ride. Ideally, you have replenished water (sweat) lost during your ride. However, when you get off your bike, continue to drink water or a sports drink to quench your thirst or until urine is pale.

Optimal recovery also depends on eating carbohydrate and protein-containing foods to replace depleted glycogen stores and repair broken down muscle tissue from the stress of the activity. Aim to have a snack within 30 to 60 minutes after activity that has a 3 to 1 ratio of carbohydrates to protein, i.e. 60 grams of carbohydrate along with 20 grams of protein. Examples of good recovery snacks include low-fat chocolate milk; fruit and yogurt smoothie; graham crackers with peanut butter and low-fat milk; apple or banana with nut butter and low-fat milk. Finally, follow-up with a healthy meal that includes a balance of protein-rich meats, vegetables and whole grains that will continue to promote recovery so you will be ready to ride again soon.

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

Why Do Cyclists Ride With Pain and NEVER Get Better!

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

by Marie-Christine Leisz, DO

This is the question I asked myself a number of years ago when I began seeing cyclists in my endurance sports medicine clinic. Injuries that would stun a runner or Nordic skier did not seem to stop cyclists from riding. I have a cycling injury clinic with my colleague, Miriah Dahlquist, DPT. Both of us are cyclists and understand the sport, but we found it difficult to obtain a clear injury history from cyclists, as opposed to injured runners.

Many cyclists admitted to a history of crashes with very impressive injuries. But most were able to ride despite high pain levels. We noticed that when discussing pain level, we had to differentiate between what cyclists considered their “normal” pain and the symptoms compelling them to seek attention. They seemed to minimize their pain level and degree of injury. Most common injuries were to the low back, knee, neck and shoulders. When asked why they came to see us, many answered because their spouse made them! We found this fascinating so Miriah took the lead and thus began a 3 year research adventure culminating in our article, “The Club-Level Road Cyclist: Injury, Pain and Performance”, published in Clinical Journal of Sports Medicine, March, 2015.

So, what did we do and what did we find? Briefly, we rounded up 63 experienced club-level cyclists, males and females, ages 18-60. They had ridden an average of 17 years. Most considered themselves primarily road cyclists, but many mountain-biked and rode cyclo-cross too.

We screened them with a focused physical exam and obtained a baseline injury history. We asked them what their “normal” pain level was on the 1-10 scale, 10 being the worst pain imaginable.

Then, they completed a two week training diary and 8 week follow-up new injury questionnaire.

The initial injury history revealed that 69% rode with pain due to an injury > 1 year old. Their injury history included an array of fractures, joint dislocations, strains and sprains. The most common pain location at enrollment was in the low back, knee, shoulder and neck. The most common injuries suffered during the season we followed them were muscle and tendon strains as well as over-use injuries. Where were those new injuries located? In basically the same areas; low

back, knee, shoulder and neck. We found that two-thirds of the cyclists experienced significant pain while riding. We also found that the cyclists with pain trained at the same intensity as their pain-free peers. It was not until pain reached >5/10, that cyclists chose to seek medical treatment. We discovered that cyclists over 40 years of age, with high pain levels, were more likely to seek medical treatment. Those who could no longer keep up with their training partners sought medical treatment.

So why do they ride hurt? We think that cyclists can ride with a high pain level unlike an injured runner or Nordic skier because they use an efficient machine. It is possible to ride on a flat surface in a group at a fairly high level even with an injury. Once demands of training intensify, the injured cyclist drops out. Although this remains to be studied, we think there is a personality “trait” amongst cyclists that allow them to tolerate and almost sublimate discomfort. Why do they never get better? We determined that many cyclists did not seek treatment because they seemed to think that their chronic injuries would heal over the long winter off-season. Their pain would improve when they stopped or decreased riding, only to recur when the season started again.

So if you are a chronically injured cyclist out there, we stress seeking medical attention early to resolve acute injuries before they become chronic. It is not likely that injury will just get better over the winter! We have had great success resolving cycling-related low back and knee pain with a lower body core stabilization program strengthening their gluteal muscles. Most neck and shoulder pain cyclists complain of improves with a scapular stabilization exercise program.

Referral to a cycling-savvy sports medicine team to resolve that nagging injury once and for all, will keep you on the road for years 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 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

Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute and collaborates with the Courage Kenny RunSmart Physical Therapy Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ahs/ski.nsf/page/Run_smart

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Black Hills, South Dakota Sunday, Oct. 4, 2015

www.RunCrazyHorse.com The sound of native drums will send you on your way for a run through the sacred land of the Lakota people. Your adven-

ture will begin in the shadow of the world’s largest mountain carving….Crazy Horse Memorial, and end in The Heart of the Hills…..Hill City, South Dakota.

Walker Friendly

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HALF MARATHON

QUARTER MARATHON

5K

"Take it to the Bridge!" and reserve your spot today!

Have you run the Rock 'n Sole Run before?

If so, you are a member of the Hall of Fame Club or Platinum Club! Visit ROCKNSOLERUN.com for more info.

In celebration of our 5th Anniversary, the 5K event will incorporate more music and fun than ever before along with a new name! The Big Gig® 5K will not only happen along a new and improved route, participants will also have a chance to win great prizes when they dress up like their favorite performers.

Use code MIDWEST to receive $5 off the Half or Quarter Marathon. Code expires May 31.

Registration Includes One FREE Summerfest General Admission Ticket Valid any day during Summerfest 2015

Entertainment Along the Course Finisher’s Medal for All Participants Great Post-Race Party Featuring Live Music One FREE Beer for Registered Participants Over 21

REGISTER NOW!

ROCKNSOLERUN.COM www.midwestevents.com

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The Benefits of Group Running

TRAINING FOR YOUR FIRST 5K OR READY TO IMPROVE YOUR MARATHON PERFORMANCE?

Customized Personal Training Programs for Beginner to Elite Runners • Personal One on One Training • Corporate Run Programs for 5-500 Runners • Virtual Training

COACH RON BYLAND

S

pring is finally upon us and runners are starting to get out of the house or off the treadmills and are hitting the lakes and trails. I was leading one of our MNRED Running Club group runs a couple of years ago and a gentleman was listening intently to my directions for the workout and as we started to head off he asked if we could talk for a minute. Turns out he was a professor from Norway and was in the states studying the running habits of American, he told me he went to some of the major cities and found it sad that so many runners in the US run by themselves, with their earphones in and looking at the ground…they do this even when running with someone else.

I started the MinnesotaRED (www.mnred.com) Running Club 14 years ago as an option here in the Twin Cities that could and still does provide runners with a safe, fun, inviting, non-competitive (that’s not to mean that we don’t work hard) running club that meets 7 days a week. As a professional full time certified coach with 30 years of experience, I get the privilege of being at the runs to oversee workouts and to answer any questions you might have. There are so many advantages to running in a group vs running alone, but here are just a few: • Motivation! I’ve had people over the years say they’re too slow, too old etc., and can’t run 3 miles at 10:00 mile pace. They’ll come out and run with us, telling us their life story…at under 10:00 and then are shocked when they find out how far and fast they went. When you are by yourself all you hear is your breathing and your mind takes over and tells you to quit…not with a group!

• Professional Running Coach

“I’ve been training with Ron since 2012. My performances approved in all distances including a 7 Minute PR for my half marathon time from 1:18:10 to 1:11:33!”

– Kelly Brinkman 2013 USA Championship 1/2 Marathon, 3rd Place

• USATF, RRCA & Lydiard Certified • 25+ Years Coaching Experience • 30+ Years Competitive Racing www.miletomarathon.com

Mention Midwest Events for 10%Off Training Programs

I could go on and on talking about the benefits of running with a club, we’ve had marriages and babies from people meeting their spouses in the group to people networking and getting new jobs. So I invite you to come out and join us for a run and see what it’s like to run with a group or if you can’t make one of our runs, I’m sure every club out there would welcome you with open arms. Just do it, you won’t regret it.

Have a great spring and I’ll…

See you on the roads Coach Ron

• Safety. How many times have you come up on another runner from behind with the earphones in and announced “on your left” only to have them scream and jump in Lake Calhoun…running with a group, safety first. And personal plea here, always run no more than 2 across on the trails…their not wide enough for 6 people and their dogs.

• Want to become faster?…run in a group. While I always put my runners with the right pace group, within that group someone is going to feel great and someone may not be, but I see it all the time that you will challenge yourself more to “hang” with them vs running by yourself or in a group that leaves you in the 1st ½ mile of the run.

• Social environment. How much fun can you have going out for a post workout dinner/breakfast and beverage by yourself? We go out to social events together, party’s etc. What’s better than on a hot summer night getting done with a great workout and pulling out a beverage and talking about your training with your friends!

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Ron Byland is Founder and Coach of Mile to Marathon, and a USATF & RRCA certified coach with over 25 years of coaching experience and over 35 years of running and racing at a very high level. Coach Ron is also the Founder and Coach of the Twin Cities based MNRED (www.mnred. com) run club. He coaches runners to achieve their goals.

Contact Coach Ron at: Coach@miletomarathon.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.

Sunday, August 9th Castle Rock County Park

County Rd Z • Friendship, Wisconsin Contact Contact us: us: 608 339 6997 chamber@visitadamscountywi.com

Online Online registration registration can can be be found found on on our our website website at: at: VisitAdamsCountyWi.com or or active.com

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.

New 10K course

Individual Individual $50 $50 // Team Team $75 $75 when when postmarked postmarked by by 6.15.15 7.14.14 Online Online registration registration available available until until 6.22.15.

7.21.14. Accepting Accepting 450 450 entrants. entrants.

ALSO: ALSO: Friday Friday 06.26.15 07.25.14 –– KID’S KID’S CASTLE CASTLE RUN RUN RACE RACE (for (for 12 12 and and under) under) $7/kid. timed. All All kids kids receive receive aa medal. medal. Kids Kids can can race race $7/kid. Individually Individually timed. anytime anytime between between 5-8pm 5-8pm during during pre-registration pre-registration and and packet packet pick-up. pick-up.

childrensMN.org/PTATC

Join the Border Battle Sat. Aug. 8th Hudson, WI www.midwestevents.com

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