Midwest Events May/June 2018 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS MAY/JUNE 2018

Can Pilates

Improve Your Running? Probiotic Supplements Are they for You?

20 Common Mistakes Triathletes Make

Race & Event Calendar

4 Spring Gear Picks

www.midwestevents.com

REGISTER TODAY OCTOBER 20-21, 2018 Mankato Marathon: Be Bold Mankato Marathon is the Midwest’s boldest race, showcasing a dynamic course and motivating Cheer Zones. The Mankato Marathon is an award-winning race, receiving recognition as the “Top Marathon Worth Traveling For in Minnesota” from FlipKey by TripAdvisor and a Top 20 Half Marathon in the country by The BibRave 100. This exceptional course features a vast countryside run at the beginning and culminates on the beautiful trails through the Minnesota River Valley. A host of accompanying weekend activities abounds for the whole family.

There’s a race for every runner! Save $5 with code MWEP18

at mankatomarathon.com

FULL / HALF / RELAY / 10K / 5K

Other weekend events: Sport & Health Expo/Speakers/Kidz Zone Toddler Trot (Ages 2-5) Diaper Dash (24 months & under) KidsK (Ages 6-12) Post Race Party - Live Music Beer for all Sunday race finishers

E LY

2018 “the 8390 rod portage”

FULL MARATHON • HALF MARATHON 5K GLOW RUN CANOE PORTAGE DIVISIONS & RELAY REGISTER ONLINE: ELYMARATHON.COM

OF MINNESOTA, INC.

Brought to you by Ely Chamber of Commerce in partnership with City of Ely & Incredible Ely.

YOU WERE MADE FOR THIS AUGUST 17 & 18

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

MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout

Zumbro Endurance100 Mile 2nd place finisher Matt McCarty; photo by Patrick Davison

content

04 Race and Event Calendar 10 Scene in Motion 13 Spring Gear

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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14 Common Mistakes Triathletes Make 16 Can Pilates Improve Running Performance? 17 Probiotics for Athletes

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 Shannon Teagan - winner of Fat Bike Birkie race entry, and Tony Stack - winner of the Rock ‘n’ Roll Chicago Half Marathon race entry! Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

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

RUN Date 5/2 5/4 5/4 5/5

Events Healthy Knight 5K The Darkest Night of Your Life 4K Granddad Running Time Trial Jump to It 5K/10K/Kids run

Location Rosemount, MN Coon Rapids, MN LaCrosse, WI White Bear Lake, MN

Type Run Run Run Run

5/5

Greg Grooters Memorial 5K

West Fargo, ND

Run

5/5

Black River Falls School Forest 5K

Black River Falls, WI

Run

5/5 5/5

Festival Foods Grandad Half Marathon/Relay/5K LaCrosse, WI Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run Run

5/5

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

New Prague, MN

Run

5/5

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

Owatonna, MN

Run

5/5 5/5 5/5

Door County 1/2 Marathon & Nicolet Bay 5K Lake Minnewaska 5K, 10K, 13.1 mile Girls on the Run

Fish Creek, WI Glenwood, MN Cedar Rapids, IA

Run Run Run

5/5

Moose Run 10K/5K

Moose Lake, MN

Run

5/5

Run for the Roses

Hastings, MN

Run

5/5 5/5 5/6 5/6

Wisconsin Marathon & 1/2 Marathon Global 6K for Water Fish Lake 5K Festival Mud Lake 5K

Kenosha, WI Longville, MN Prior Lake, MN Mankato, MN

Run Run Run Run

5/6

Unleash the SHE 5K/10K/Kids

Rochester, MN

Run

5/6

Des Moines Women’s Half Marathon, 5K, Relay Des Moines, IA

Run

5/6 5/6 5/6

Red Shoe Run/Walk Half Marathon Bud Break 5K & Kids Daffodil Dash Eau Claire Marathon, Relay, 1/2 Marathon,5K

Iowa City, IA Chaska, MN Eau Claire, WI

Run Run Run

5/6

Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/10

Medtronic TC 1 Mile

Minnapolis, MN

Run

5/12 5/12 5/12 5/12

Mothers Day Walk/Run Trample Trauma 5K/2K Be the Match Walk/Run Run Like A Mother

Duluth, MN Rochester, MN Minneapolis, MN St. Paul, MN

Run Run Run Run

5/13

Woodbury Mother’s Day 5K

Woodbury, MN

Run

5/13

Mileka’s Run

Silver Lake, MN

Run

5/17

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/18

Stay out of the Sun Run 10K/5K

Rochester, MN

Run

5/18

Fargo 5K Run/Walk

Fargo, ND

Run

5/19

Officer Besser Memorial Sunshine 5K

Elk River, MN

Run

5/19

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/19

Autism 5K

Minneapolis, MN

Run

5/19

Just One More Step 10K/5K

Andover, MN

Run

5/19

Chu Vision 5K

Minneapolis, MN

Run

5/19

The Old Glory Run

Cold Spring, MN

Run

5/19

Veterans Memorial Hall 5K

Duluth, MN

Run

5/19

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

Long Prairie, MN

Run

5/19

Fast and the Furry 8K, 5K9

St. Paul, MN

Run

5/19

Rock ‘N Run

Little Falls, MN

Run

5/18

Birdtown Half Marathon

Robbinsdale, MN

Run

5/19

Girls on the Run

Red Wing, MN

Run

5/19

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/19

Daisy Dash 5K

Edina, MN

Run

5/19

Lupulin Brewing 5K, Kids Fun Run

Big Lake, MN

Run

5/19

Foodie 4 Mile

Minneapolis, MN

Run

5/19

Madeline Island Marathon/Half Marathon

Madeline Island, WI

Run

5/19

Harbor House 5K/15K

Superior, WI

Run

5/19

Remember the Fallen 5K

Sioux Falls, SD

Run

5/19

Cellcom Green Bay 5K & WPS Kids’ Power Run Green Bay, WI

Run

5/19

Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/19

Run & Ride Valleyfair 5K & 1 Mile

Shakopee, MN

Run

5/19

Next Steps 5K

St. Paul, MN

Run

5/19

See It Forward Run

Bloomington, MN

Run

5/19

Faster than the Pastor

Monticello, MN

Run

5/19

Color for Recovery 5K

Bemidji, MN

Run

5/20

Run & Ride Valleyfair Quarter & Half Marathon

Shakopee, MN

Run

5/20

Police Memorial Week 5K

St. Paul, MN

Run

5/20

Cellcom Green Bay Marathon, 1/2 Marathon

Green Bay, WI

Run

5/20

Women Run the Cities

Minneapolis, MN

Run

5/20

Cody’s Dash 5K

Hopkins, MN

Run

5/12

Dash It for Baskets

Eagan, MN

Run

5/26

Sakatah Challenge 5.6K/10.5K Run & 11.6 M Bike

Waterville, MN

Run

5/12

Lake Wobegon Trail Marathon

Holdingford, MN

Run

5/26

CSR Cocker Crawl

White Bear Lake, MN

Run

5/12

Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K Eagle River, WI

5/26

Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/26

30 for Freedom

Bloomington, MN

Run

5/26

Run for the Lake 5K

McGregor, MN

Run

5/26

Five Fifty Fifty Run/Walk for Mental Health

Rockford, MN

Run

5/26

Stillwater 1/2 Marathon,10K,5K

Stillwater, MN

Run

5/26

Challenge Diabetes 5K

Andover, MN

Run

5/26

50 states/50 Days 5K Lake Rebecca

Rockford, MN

Run

5/26

Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot

Rochester, MN

Run

5/27

Med City Marathon & Half Marathon, Relay, 20 Mile

Rochester, MN

Run

5/27

Madtown Half Marathon

Madison, WI

Run

5/27

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, MN

Run

5/27

MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/28

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/12 5/12 5/12

Maple Grove 1/2 Marathon, 5K Team Amy Run/Walk Girls on the Run

Maple Grove, MN Estherville, IA Eau Claire, WI

Run Run Run Run

5/12

Nova Classic Run

St. Paul, MN

Run

5/12

Be the Match Walk/Run

Minneapolis, MN

Run

5/12

Brookings Marathon, Half Marathon, Relay

Brookings SD

Run

5/12

Race for the Cure

Ottumwa, IA

Run

5/12

Abria Life is Wonderful 5K & Family Fun Run

St. Paul, MN

Run

5/12

Donut Dash 5K

Eden Prairie, MN

Run

5/12 5/13 5/13 5/13

3seams 5K Fun Run/Walk Mother’s Day 5K Komen Twin Cities Run for the Cure Komen Run for the Cure

www.midwestevents.com

White Bear Lake, MN St. Paul, MN Edina, MN Sioux City, IA

Run Run Run Run

5/28

Randy’s Run

Eden Prairie, MN

Run

6/23

Lakes Area Endurance Half Marathon & 5K

Alexandria, MN

Run

5/28

Challenge Hearts & Minds 5K

Maple Grove, MN

Run

6/23

Circle of Life Half Marathon

Lake City, MN

Run

6/2

Village Northwest Unlimited Run, Walk & Roll 5K/10K/1Mile

Sheldon, IA

Run

6/23

Get Your Rear in Gear - Rochester

Rochester, MN

Run

6/2

Manitou 15K

White Bear Lake, MN

Run

6/23

Foot Lake 4

Willmar, MN

Run

6/2

Walk for Animals & Furry Fun Run 5K

Duluth,MN

Run

6/23

Run & Roll for the Roses

Roseville, MN

Run

6/2

Go Girl Run 1/2 Marathon & 5K

Columbia, MO

Run

6/24

Sturgis Falls Half Marathon

Cedar Falls, IA

Run

6/2

Village Northwest Unlimited Run,Walk & Roll

Sheldon, IA

Run

6/24

TC Pride Rainbow Run

Minneapolis, MN

Run

6/2

Gillette Walk Run Roll

St. Paul, MN

Run

6/28

Richard A. Hoska Midsummer Mile

St. Paul, MN

Run

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

Black River Falls, WI

Run

6/2

Lymphoma Research Foundation Lymphomathon

6/29

St. Paul, MN

Run

6/30

Runway 4K

Duluth, MN

Run

6/2

Rhubarb Run

Lanesboro, MN

Run

6/30

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

Black River Falls, WI

Run

6/2

Lake Region Half Marathon, 5k, 1Mile

Fergus Falls, MN

Run

6/30

Komen Brainerd Lakes Race for the Cure

Baxter, MN

Run

6/2

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

Waconia, MN

Run

7/1

Bowlus 5K

Bowlus, MN

Run

6/2

Walker Methodist 5 & 10K Run/Walk

Minneapolis, MN

Run

7/1

Green Lake Road Race

Spicer, MN

Run

Firecracker 4 Mile

LaCrosse, WI

Run

6/3

Downtown Run Around 5K with Mile in My Shoes Minneapolis, MN

Run

7/4

6/3

Morgan Park 5K Run, 2.5k Walk

Duluth,MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

6/3

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

6/3

Hope in Motion 5K & 1K Walk

Bloomington, MN

Run

7/4

Honoring Somer’s Heroes Mile Run

Somers, WI

Run

6/3

Girls on the Run

Bloomington, MN

Run

7/4

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/4

Free to Run 4 Miles

Maple Grove, MN

Run

6/6

Global Running day

6/9

Red River Run 15K/5K

Fargo, ND

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

6/9

Mackinac Island Lilac 10K

Mackinac Island, MI

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

6/9

Stop the Trafficking 5K

Eden Prairie, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

6/9

Lederhosenlauf 5K

St. Paul, MN

Run

7/4

Waddle Like A Duck 5K/10K Half Marathon

Walker, MN

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

FireCracker 5K

Park Rapids, MN

Run

6/16

Cody’s Dash 5K

Hopkins, MN

6/16

MN State DAR Flag Day 5K

Ramsey, MN

Run

7/4

6/9

Red River Run 15K/5K

Fargo, ND

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

6/9

Run For Your Buns 5K/10K

Grand Forks, ND

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

6/14

Hillsboro 5K/10K

Hillsboro, ND

Run

7/4

Bronco 5K

International Falls, MN

Run

6/14

Rally for Recovery 5K

Grand Forks, ND

Run

7/4

Thrivent Financial 10K/5K

Bemidji, MN

Run

Vermilion 4th of July 10K

Tower, MN

Run

6/15

Manitou 5K

White Bear Lake, MN

Run

7/4

6/15

Whipper Snapper Races for Kids

Duluth, MN

Run

7/4

Deer River Wild Rice Run

Deer River, MN

Run

6/15

William A. Irvin 5K

Duluth, MN

Run

7/7

Brews Cruise

Vadnais Hts, MN

Beer Run

6/16

BK 5K Road Race & 1K Kids Race

Winona, MN

Run

6/16

Turtle Fest Half Marathon, 5K/10K

Perham, MN

Run

6/16

Garry Bjorklund Half Marathon

Duluth, MN

Run

5/5

Donald Tremblay Walk for Bladder Cancer

Minneapolis, MN

Walk

6/16

Grandma’s Marathon

Duluth, MN

Run

5/5

Walk to Cure Arthritis

Bismarck, ND

Walk

6/16

Dew Run

Farmington, MN

Run

5/5

Walk MS

Bemidji, MN

Walk

6/16

River Rat 5K

Little Falls, MN

Run

5/5

Walk MS

Faribault, MN

Walk

6/16

Zumbrota Covered Bridge 5K,10K, Half Marathon

Zumbrota, MN

Run

5/5

Walk MS

Rochester, MN

Walk

6/16

Run by the River, 15K, 5K, Kids Run

Hutchinson, MN

Run

5/5

Walk MS

Duluth, MN

Walk

6/16

Anoka Family Fun Run

Anoka, MN

Run

5/5

Walk MS

Hudson, WI

Walk

6/17

Dirtkicker Charity Run

Bismarck, MN

Run

5/5

Walk MS

Park Rapids, MN

Walk

6/1718

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

5/6

Walk MS

Twin Cities, MN

Walk

6/17

Run Mountain Lake

Mountain Lake, MN

Run

5/6

Walk MS

Alexandria, MN

Walk

6/17

Fathers Day 5K

Maple Grove, MN

Run

5/6

Walk MS

Fergus Falls, MN

Walk

6/1718

Blue Tie Run

Mendota Hts., MN

Run

5/6

Walk MS

Grand Rapids, MN

Walk

6/1718

Star Tribune 5K for Stone Arch Festival

Minneapolis, MN

Run

6/19

Fargo Brewing Company 5K

Fargo, ND

Run

6/20

National Running Store Convention Run

Minneapolis, MN

Run

6/20

3M Moonlight 5K

St. Paul, MN

Run

6/22 to 24 HER Madison Half Marathon & 5K Weekend

Madison, WI

Run

6/22

Twilight 5K & Kids Adventure 1K

Long Lake, MN

Run

6/22

Midnight Sun Midnight Run

Duluth, MN

Run

6/23

Solstice Stomp 5K

Rochester, MN

Run

WALK

5/6

Walk MS

Hutchinson, MN

Walk

5/6

Walk MS

St. Cloud, MN

Walk

5/12

Walk MS

Mankato, MN

Walk

5/12

Walk to Cure Arthritis

Des Moines, IA

Walk

5/19

Walk to Cure Arthritis

Brainerd, MN

Walk

5/19

Walk to Cure Arthritis

Cedar Rapids, IA

Walk

5/19

Walk MS

Sioux Falls, SD

Walk

6/2

Minnesota Lymphoma Walk.Run

Minneapolis, MN

Walk

6/9

Walk for Amazing for Childrens Minnesota

Minneapolis, MN

Walk

www.midwestevents.com

6/9

Sioux falls Kidney Walk

Sioux Falls, SD

Walk

Trail Run

6/2

Kids for a Cause Triathlon

Iowa City, IA

Triathlon

6/2

MadManMini Triathlon

Madison, SD

Triathlon

5/5

The Willow 20, 10 Miler

Hudson, Wi

Trail Run

6/2

Eau Claire Kids Triathlon

Eau Claire, WI

Triathlon

5/5

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

Faribault, MN

Trail Run

6/3

Eau Claire Triathlon

Eau Claire, WI

Triathlon

5/5

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

6/3

New Bri Tri

New Brighton, MN

Triathlon

5/6

Spirit Mountain Run

Duluth, MN

Trail Run

6/3

Aurora BayCare Triathlon

Green Bay, WI

Triathlon

5/9

Ely’s Peak Run

Duluth, MN

Trail Run

6/3

Pigman Triathlon Sprint

Palo, IA

Triathlon

5/12

Ice Age Trail 13.1 M, 50K, 50M

La Grange, WI

Trail Run

6/9

Kids for a Cause Triathlon

St. Paul, MN

Triathlon

5/16

Woodland Run

Duluth, MN

Trail Run

6/9

Liberty Triathlon& Aquabike

Rockford, MN

Triathlon

5/19

Go Spring 7.5km Race/3km Kids

Battle Creek, St. Paul, MN

Trail Run

6/9

Tri Clear Lake

Clear Lake, IA

Triathlon

5/19

Uff-Da Trail Run

Woodville, WI

Trail Run

6/9

Trinona Kids Triathlon

Winona, MN

Triathlon

5/19

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

6/10

Trinona

Winona, MN

Triathlon

5/19

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

6/10

Grand Rapids Triathlon

Ada, MI

Triathlon

5/20

Apple Blossom Races

Hastings, MN

Trail Run

6/10

Ironman 70.3 Wisconsin

Madison, WI

Triathlon

5/20

City Trails Loppet 10 Mile /10K

Robbinsdale to Mpls

Trail Run

6/16

Quad Cities Triathlon

Davenport, IA

Triathlon

5/23

Endless Summer Trail Series Lebanon 10K

Eagan, MN

Trail Run

6/16

Fairmont Triathlon & Duathlon

Fairmont, MN

Triathlon

5/23

Millennium Trail Run

Superior, WI

Trail Run

6/16

Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

5/26

Growing Green Trail Run 13.1M/6.5 M

Rush City, MN

Trail Run

6/16

Runnin’ with the Law

Mason City, IA

Triathlon

6/2

Driftless Discovery Trail Run

Decorah, IA

Trail Run

6/22

Average Joe Junior

Perham, MN

Triathlon

6/2

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

Eyota, MN

Trail Run

6/22

Sanford Kids Tri for Health

Jackson, MN

Triathlon

6/6

Chester Bowl Run

Duluth, MN

Trail Run

6/23

Dakotaman Triathlon

Hartford, SD

Triathlon

6/9

Last Runner Standing

Duluth MN

Trail Run

6/23

Aurora Baycare High Cliff Triathlon

Sherwood, WI

Triathlon

6/9

Sour Grapes Half & Half

Brainerd, MN

Trail Run

6/23

Sanford Tri for Health

Jackson, MN

Triathlon

6/9

Suburban Adventure 10K/5K

Lakeville, MN

Trail Run

6/23

Average Joe Triathlon

Perham, MN

Triathlon

6/9

Running Wild Trail Run 7K Run/1 Mile

Pelican Rapids, MN

Trail Run

6/23

Y Kids Tri

Northfield, MN

Triathlon

6/9

City of Trails 5K, 10K, Half Marathon, 1K

St. Croix Falls, WI

Trail Run

6/23

My First Tri June

Lino Lakes, MN

Triathlon

6/9

Bark Beetle Trail Race

Custer, SD

Trail Run

6/23

Wisconsin Triterium Triathlon

Verona, MN

Triathlon

6/10

Coureurs de Bois Trail Run & Relay

Kenosha, WI

Trail Run

6/24

Lake Waconia Triathlon

Waconia, MN

Triathlon

6/13

Endless Summer Trail SeriesFrench 5KM

Plymouth, MN

Trail Run

6/24

Big Foot Tri

Lake Geneva, WI

Triathlon

6/23

Big Foot Tri & Trail Run 5/10K

Lake Geneva, WI

Trail Run

6/30

Perham Triathlon

Perham, MN

Triathlon

6/24

Firecracker Trail Run

Eau Claire, WI

Trail Run

5/5

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

6/24

Granite City 5K

St. Cloud, MN

Trail Run

5/12

Neenah Duathlon

Neenah, WI

Duathlon

5/19

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

ULTRA RUN

5/5

Cornbelt Running Club 24 Hour Race

Eldridge, IA

Ultra

5/19

Pace and Pedal Duathlon

Black River Falls, WI

Duathlon

5/26

Booneville Backroads Ultra 100M/100K/50K

Booneville, IA

Ultra

5/25

Apple Kids Duathlon

Sartell, MN

Duathlon

6/2

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

5/26

Apple Duathlon

Sartell, MN

Duathlon

6/2 to 3

Kettle Moraine38M, 50K, 100K, 100M

La Grange, WI

Ultra

6/2

Dewey Kvidt Memorial Duathlon, 5K

Grand Forks, ND

Duathlon

6/22 to 24 Black Hills 100 Miler, 50 Mile, 50K, 30 K

Sturgis, SD

Ultra

6/9

Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

7/7

Hastings, MN

Ultra

6/16

Fairmont Triathlon & Duathlon

Fairmont, MN

Duathlon

LaCrosse, WI

Cycle

Afton Trail 50K

CYCLING

TRIATHLON & DUATHLON 5/12

Grantsburg Adventure Triathlon

Grantsburg, WI

Offroad Triathlon

5/19

White Dear Triathlon

Boulder Junction, WI

Offroad Triathlon

5/19

Land Between the Lake Paddle, Pedal, Run

Albert Lea, MN

Offroad Triathlon

5/4 to 6

LaCrosse Omniun

5/5

Big Wood Gears & Bears Bike Tour 25 & 50 Mile White Bear Lake, MN

Cycle

5/5

Dar’s Midwest Time Trial Championship

Willard, WI

Cycle

5/12

Bob Barabe Memorial Time Trial

Hudson, WI

Cycle

5/6

Mayor’s Bike Ride Ucan Loop

Urbandale, IA

Cycle

5/12

Fulton Gran Fondo

Minneapolis, MN

Cycle

5/14

Fargo Marathon Cyclothon

Fargo, ND

Cycle

5/17

Race Like a Squirrel

Des Moines, IA

Cycle

6/9

Chippewa Triathlon

Cass Lake, MN

OffRoad Triathlon

6/10

Cuyuna Offroad Triathlon

Crosby, MN

Offroad Triathlon

5/5

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/18

Mayor’s Bike Ride

New London, MN

Cycle

5/5

TriByKnight

Waverly IA

Triathlon

5/19

Mama Marla’s Hike it or Bike It 15.5 mile

Long Prairie, MN

Cycle

5/5

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/19

5th Annual Corridor MPO Bike Ride

Cedar Rapids, IA

Cycle

5/6

TriZou Triathlon

Columbia, Mo

Triathlon

5/19

ALS Bike Trek MN

Marine on St. Croix, MN

Cycle

5/12

Tri4Grace Memorial Triathlon

River Falls, WI

Triathlon

5/20

Bike MS Twin Cities Ride

St. Paul, MN

Cycle

5/13

Kansas City Triathlon

Kansas City, MO

Triathlon

5/25

Burlington Road races/Snake Alley Criterium

Burlington, IA

Cycle

5/19

Root River Triathlon

Houston, MN

Triathlon

5/26

Sakatah Challenge 11.6 M bike

Waterville, MN

Cycle

5/19

White Deer Triathlon

Boulder Junction, WI

Triathlon

5/27

Melon City Criterium

Muscatine, IA

Cycle

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5/27

Leinenkugel’s Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/28

Kwik Star Criterium

East Davenport, IA

Cycle

6/2

Rib FallsTime Trial

Edgar, WI

Cycle

6/2

Tour de Cure

Minneapolis, MN

Cycle

6/2

Tour of Lakes

Crosslake, MN

Cycle

6/2

Tour de Pepin

Lake City, MN

Cycle

6/2

Bike for a Cure, 34 or 12 miles

Estherville, IA

Cycle

6/2

Victory Tour: Bike for 22

Des Moines, IA

Cycle

6/8 to 10 Bike MS: C.H. Robinson MS 150 Ride

Duluth to Twin Cities

Cycle

6/9

Caramel Roll Ride

Albany, MN

Cycle

6/9

Tour de Coulee Grand Fondo

Sparta WI

Cycle

6/9

Dan Johnson Memorial Time Trial

Frederic, WI

Cycle

6/9 to 10 Tour of the Mississippi River Valley

Bettendorf, IA

Cycle

6/10

Luce Line Loops

Hutchinson, MN

Cycle

6/10

Chase Trempeauleau

Trempeauleau, WI

Cycle

6/13 to 17 North Star Bicycle Festival

St. Paul Area, MN

Cycle

6/15 to 22 Tour de Minnesota

Wilmar to St. Cloud

Cycle

6/16

Bike Bemidji: Loop the Lake Festival

Bemidji, MN

Cycle

6/16

Bacoon Ride

Waukee, IA

Cycle

6/16

Dam2Dam Ride

Little Falls, MN

Cycle

6/16

Horribly Hilly Hundreds

Blue Mounds, WI

Cycle

6/17

Chilkoot Velo Gran Fondo

Stillwater, MN

Cycle

6/21 to 7/1 Tour of America’s Dairyland

Southeast Wisconsin

Cycle

6/23

Dairy Days Road Race

Greenwood, WI

Cycle

6/23

Bike MS C.H. Robinson Iowa Ride

Ankeny, IA

Cycle

6/23

Superior Vistas Bike Tour

Washburn, WI

Cycle

6/23

Shooting Star Trail Ride 4, 20, 40, 50, 62, 100 Mile

LeRoy, MN

Cycle

6/30

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

Milford, IA

Cycle

6/30

Tour de Cure

Urbandale, IA

Cycle

7/4

Tour D’Amico 20, 29, 44 & 62.2 M

Golden Falley, MN

Cycle

7/4

Great Scott 50 Classic

Prior Lake, MN

Cycle

7/6 to 8

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

8/5 to 10 Lumberjacks & Loons

Lake Itasca, MN

Cycle

9/22

Hugo, MN

Cycle

Tour de Hugo

MOUNTAIN BIKING 5/6

Illiniwek Abermination

Hampton, IL

Mtn. Bike

5/6

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/12

9 Hours of Alpine Valley

Lake Geneva, WI

Mtn. Bike

5/19

Stump Farm 100

Suamico, WI

Mtn. Bike

5/20

Sugar Cubed Marathon

Solon, IA

Mtn. Bike

5/20

St. Croix Woolly

St. Croix Falls, WI

Mtn. Bike

6/3

Revolution Cycle Single Track Escape

St. Cloud, MN

Mtn. Bike

6/3

Single Track Escape

St. Cloud, MN

Mtn. Bike

6/9

Mt. Borah Epic

Cable, WI

Mtn. Bike

6/9

Romp in the Swamp Epic

Wausau, WI

Mtn. Bike

6/9

Westside Dirty Benjamin

Chaska, MN

Mtn. Bike

6/10

Detroit Mountain Shakedown

Detroit Lakes, MN

Mtn. Bike

6/10

SCRAM MTB Mamas

Woodbury, MN

Mtn. Bike

6/10

Red Wing Classic

Red Wing, MN

Mtn. Bike

6/16

Chequamegon 100

Cable, WI

Mtn. Bike

6/16

Otter Creek 55 Mountain Bike Race & Festival

Mandan, ND

Mtn. Bike

6/17

Mt. Morris Challenge

Mt. Morris, WI

Mtn. Bike

6/23

Summerset Shootout

Carlisle, IA

Mtn. Bike

6/23

Lutsen 99er

Lutsen, MN

Mtn. Bike

6/24

MN Mountain Bike Series #4 - Theodore Wirth Park

Minneaoplis, MN

Mtn. Bike

6/24

Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

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Triathlon

presented by

August 25, 2018

7/6 to 8

WORS Cup

Elkhorn, WI

Mtn. Bike

7/7

Whiterock Conservancy Liberty Bell Cup

Coon Rapids, IA

Mtn. Bike

7/8

Border Crossing

St. Croix Falls, WI

Mtn. Bike

GRAVEL BIKE 5/5

Legion 100 Gravel Grind

Liberty Center, IA

Gravel Cycling

5/6

Strada Fando

Rice Lake, WI

Gravel Cycling

5/12

Shakopee Gravel Lardy

Shakopee, MN

Gravel Cycling

5/12

The Hungry Bear 100

Cable, WI

Gravel Cycling

5/12

The Bear 100

Laona, WI

Gravel Cycling

5/12

Burleigh County Cup

Burleigh County, ND

Gravel Cycling

5/18 to 19 Alexander 380

Spring Valley, MN

Gravel Cycling

5/19

Almanzo 100, Royal 162

Spring Valley, MN

Gravel Cycling

5/26

Riotgrravel

Hastings, MN

Gravel Cycling

5/26

Chase the Chaise at Le Grand du Nord

Grand Marais, MN

Gravel Cycling

5/27

Badlands Gravel Battle

Medora, ND

Gravel Cycling

6/2

END-TICK 200, 100, 50 M

Hawley, MN

Gravel Cycling

6/9

Gold Rush Gravel Grinder

Spearfish, SD

Gravel Cycling

6/9

Westside Dirty Benjamin

Chaska, MN

Gravel Cycling

6/10

Luce Line Loops

Hutchinson, MN

Gravel Cycling

6/16

Loess Hill Enduro

Malvern, IA

Gravel Cycling

6/16

Minnesota State Gravel Championships

Dennison, MN

Gravel Cycling

6/23

Gregâ&#x20AC;&#x2122;s 50/50/50 Gravel Grinder Celebration

Clearwater, MN

Gravel Cycling

6/23

S.W.I.G Tour

Villisca, IA

Gravel Cycling

INLINE ROLLERBLADE RACE 6/16

Apostle Island Inline Marathon & Half Marathon La Pointe, WI

Inline

6/23

Roll for the Roses 10K

Roseville, MN

Inline

Lake Bronson, MN

Adventure Race

5/19 & 20 Gladiator Assault Challenge

Boone, IA

Adventure Race

5/20

END-SPAR Spring Primer Adventure Race

TurtleRiver State Park, ND

Adventure Race

6/2

One Tough Cookie

New Liberty, IA

Adventure Race

6/10

Chase Trempealeau

Trempeleau, WI

Adventure Cycle

6/16

Insane Inflatable 5K

Farg0, ND

Adventure Race

6/16

Medieval Rush

New Salem, ND

Adventure Race

6/30

Warrier Dash

Le Sueur, MN

Adventure Race

Mora, MN

Canoe

ADVENTURE RACE 5/12

Pick your race:

Lake Bronson Adventure Race

CANOE 5/5

Snake River Canoe Race

SWIM

www.midwestevents.com

6/9

Zorbaz Gull Lake Challenge

Nisswa, MN

Swim

6/16

END WET Downriver Swim

Grand Forks, ND

Swim

7/15

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

scene in motion

Shake Your Shamrock; Midwest Events

Spirit of the Lake; Dale Grambush Shake Your Shamrock; Midwest Events

Campwannarunamileormore; Midwest Events

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Shake Your Shamrock; Midwest Events

Shake Your Shamrock; Midwest Events Shake Your Shamrock; Midwest Events

Shake Your Shamrock; Midwest Events

Zumbro Endurance Run; Patrick Davison

Hot Dash; Twin Cities in Motion Hot Dash; Twin Cities in Motion

Spirit of the Lake; Dale Grambush

Campwannarunamileormore; Midwest Events

Hot Dash; Twin Cities in Motion

Zumbro Endurance Run; Fresh Tracks Media Zumbro Endurance Run; Fresh Tracks Media Hot Dash; Twin Cities in Motion

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Saint Fennessey 4K; Grandmaâ&#x20AC;&#x2122;s Marathon Campwannarunamileormore; Midwest Events

Saint Fennessey 4K; Grandmaâ&#x20AC;&#x2122;s Marathon

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Oops I did it again...

by Kris Swarthout

Are you making some of these common training mistakes?

You know I can’t resist working in some Britney Spears lyrics when writing, so there you go, sorry I’m not sorry. As triathletes we have many mental plates to spin daily. With all those plates we are bound to drop a few. Sometimes those broken plates have little to no impact on our training or racing, but when they do, we sure know it. Here are 20 of the most common training mistakes I see athletes making. My hope is that you learn from them and don’t repeat what others have done incorrectly. 1. Not having goals. Having a set of clearly defined goals will give your training direction and purpose. Goals can range from anything such as losing weight or completing a ride of x number of miles to winning XYZ stage race or even a national championship. Goals should come from inside you, resist asking others what yours should be. 2. Not training with a plan. For the best chance of reaching your goals and seeing steady improvement, create a training plan and stick to it as much as possible. Or even better yet, hire a coach to give you direction and balance. 3. Training too hard. While trying to build a solid endurance base you need to be sure that you’re primarily stressing your aerobic energy system while training. Spending too much time at or above lactate threshold will be counterproductive to this goal during the base phases. 4. Training too easy. Conversely to Tip 3, spending all of your training time in HR zone 1 will not allow you to get the most out of your training time. To get the best use of your aerobic training, spend most of your endurance training time in HR zone 2. Also, when it’s time to do harder threshold and anaerobic efforts be sure to hit the prescribed intensity!

5. Relying too much on numbers. Getting data is a great way to monitor and assess fitness and training, but never neglect perceived exertion. You need to know what any given intensity level feels like and be able to relate this to the numbers you’re seeing on your heart rate monitor or power meter. 6. Not knowing what “functional threshold” feels like. This effort corresponds to a 40K time trial effort. You should know exactly what this intensity feels like. If you don’t, go sign up for a 40k bike TT and feel the burn. 7. Not incorporating mental training techniques. All sports rely heavily on psychological aspects. By leaving your mind untrained, you’re neglecting a crucial part of training for success in any sport. Purchase a book or spend some time talking with a USAT certified coach who has been training to best help athletes master the head game. 8. Not striving to improve nutrition. Nutrition is always about making choices. Strive to make the best choices with the food you put in your body and you’ll see the effects through improved training, recovery and results. If you train to eat, rethink your strategy. True gains come with balanced nutrition and exercise combined, not just one or the other. 9. Trying to lose weight quickly while training hard. Creating too much of a negative energy balance while undergoing a high training load will often cause a lack of energy, and eventually affect training and racing quality. 10. Too many group rides. Group rides, unless they’re very disciplined, usually go either too hard or too easy to help build aerobic fitness. Certainly there are times when you want to get this kind of dynamic in training, but not every day. With a group you’re at the mercy of the group dynamic and cannot control the intensity or duration of the efforts. Don’t substitute interval training with group rides all the time. 11. Too hard on the hills/too easy on the

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downhills. Attacking the hills and recovering on the way down can be a great workout, but doing it all the time, and doing it on endurance rides, isn’t the best way to build aerobic fitness. 12. Tapering too much or too little for an event. Form equals fitness plus freshness. Finding the right amount of time you need to taper for a specific event is crucial. Taper too much and you lose fitness, not enough and you get to the event fatigued. Experiment with this before your primary “A” race of the season. 13. Not involving friends and family in your athletic dreams and goals. Having a good support system is crucial to helping you reach goals and maintain a balanced life. Don’t leave your family and friends out. Pay it forward in order to have the time and support you need later in the year. 14. Not keeping a training log. A training log can help discern what types of specific training work best for you. Problems, fatigue or injury as well as better than expected results can be traced by looking back through a training log. Training Peaks is a great online resource for this; check out their free basic package. 15. Not including skill/technique/economy drills in training. No explanations needed here. Improving economy will make you a better swimmer, rider and runner ... period. 16. Not training core strength. Your core stabilizes every pedal stroke. No matter how strong your legs or aerobic system, if your core fatigues or cannot stabilize these forces, you will not ride to the best of your abilities. Take the time to strengthen it! 17. Not fueling properly before/during/ after workouts. Topping off and replenishing glycogen stores is essential for optimum training and recovery. This does not include beer and pizza after a Wednesday group ride. 18. Not hydrating properly before/during/ after workouts. Important enough to be listed

separately from the above. Even a small percentage loss in body weight due to fluid excretion will cause a drop in performance. 19. Not training your limiters. It’s easy to train your strengths, but don’t neglect the weaknesses -- especially if a particular weakness stands in the way of reaching your goals. 20. Not having enough fun. Never forget to have fun training and competing. After all, isn’t this the primary reason to do it in the first place?

Maybe you have some others I did not list here. If you do, feel free to share them with me. Remember that mistakes happen, that is a natural part of life. If you do make them, recognize it and make a change. It’s the person who makes them and is never aware of it that will fail to advance their fitness and form.

Cheers, 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

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

Fastjet Masters, Fastjet Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

Hudson Area Masters

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

Hudson, WI Bob Young 630/885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest, 612/226-8720 www.iswimllc.com

Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

White Bear Lake, MN Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

Minneapolis YWCA Otters

Minneapolis YWCA Locations- Downtown, Midtown, Uptown. Ages 18-80, All Levels Dave Cameron, 612/215-4224 www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_team www.midwestevents.com

Can Pilates Improve Running Performance? by Dr. Marie-Christine Leisz

In a previous article in Midwest Events, I explained how adding weight lifting to a running program can help improve running performance. Research studies have found runners incorporating weight training improved in running economy, the amount of energy needed to run at a certain speed and power output at VO2max. VO2 max is the measure of an athlete’s maximal aerobic capacity or the rate of oxygen is delivered to the body to sustain an aerobic activity like running. All of these improvements help runners run faster! The reason for these improvements may be that strength training increases the speed of contraction and slows fatigue in the different Type II or strength muscle fibers in our arms and legs. Strength training also improves musculo-tendinous stiffness. This kind stiffness is a good thing as it “pre-activates” the muscles and tendons of the legs to create the right amount of resilience these tissues need to help store and return energy to the muscles during running. Muscles that have the appropriate amount of stiffness also absorb and tolerate the high impact of running and may be more injuryresistant.

To test their theory, she and her colleagues, randomized 28 experienced distance runners into 2 groups. The first group participated in a twice-weekly, 12 week running training program combined with twice-weekly classic Pilates mat instruction. The second control group received the running training program alone. Both groups underwent VO2 max testing, recording of 5K time, and a measurement called metabolic cost, the ability to move economically, before and after the 12 week training period. Measuring metabolic cost is particularly important because the more economically a runner moves, the less oxygen is needed to cover a set distance at a set speed. (This concept can be likened to the lower energy utilization of a fuel-efficient car V/S a gas-guzzler!). The researchers also tested the strength of contraction of the core muscle using surface electromyography (EMG). Pretraining results between the 2 groups were not significantly different.

So, strengthening a runner’s arms and legs is a good thing. It is also a good thing to strengthen the lower body core, that is the “bucket” of muscles that the pelvis sits in – the abdominals, low back muscles, gluteals and the pelvic floor - to improve lower body stability and lessen risk of running-related overuse injury. But can strengthening the core enhance running performance? Paula Finatto, a Brazilian University sports scientist, designed a research study to answer that question.

Post-training results were different. Finatto found that the athletes trained with both the running program and Pilates had statistically significantly higher VO2 max values, faster 5K times and lower metabolic cost. The maximum voluntary contraction of the core muscles measured by EMG also improved significantly. At the same time, these muscles were also less active and the authors speculate that a similar positive stiffness or resilience occurred in these muscles, making the core more stable. All of this means that less of the stronger core muscle fibers were required to stabilize the core while running and more energy was available to fuel the other muscles. The authors concluded that it is worthwhile to include Pilates in a running training program.

Finatto and her research group chose Pilates as their strength-training intervention. They hypothesized that if core muscle strength was improved, the same positive benefits notes above may occur, enhancing running performance even more.

I agree with this recommendation. Although it has not been validated by research, it makes sense that Pilates-based core exercises may reduce the incidence of lower extremity overuse injuries too. It is also great to increase mindfulness and reduce stress.

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Pilates is based on 6 essential principles: They are centering, concentration, control, precision, breath and flow. It is not hard to learn but the key to maximum mind-body benefit is learning Pilates core stabilization correctly from the beginning. If you are interested, treat yourself to mat Pilates classes to get started. After you get the basics down, you should be able to continue your own home program. I urge you to try Pilates! Not only will it enhance helps running performance, but will improve the overall quality of your life!

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, United Hospital, Saint Paul. Learn more at https://www.allinahealth.org/ courage-kenny-rehabilitation-institute/programs-and-services/ running-and-endurance-sports-injury-clinic/

Health and Performance Benefits of Probiotics for Athletes ...it’s important to choose products that identify the strains of bacteria contained in their product...

n our wellness-focused culture where bacteria are often associated with germs, illness, disease and antibiotics, the growing popularity of consuming tiny bacteria in our food and stuffed into tiny capsules may seem a bit surprising. In fact, data from the 2012 National Health Interview Survey by the National Institute of Health showed that probiotics and prebiotics were the third most commonly used dietary supplement, and the use of probiotics quadrupled between 2007 and 2012. Research is emerging about different ways probiotics may improve health, including psychological symptoms, such as stress, anxiety, and depression. A healthy digestive tract and healthy immune system are two general health benefits that may help improve an athlete’s performance. What are Probiotics? Our “gut” or intestines naturally contain trillions of bacteria that help digest food, produce vitamins, and influence the immune system. Probiotic bacteria are defined as live microorganisms or “helpful” bacteria that have been shown to have a health effect when consumed in adequate amounts. Many types of bacteria are classified as probiotics and each group of bacteria (i.e. Lactobacillus or Bifidobacterium) has different species (i.e. acidophilus or fermentum) and each species has different strains (i.e. VRI-003 or MN5). Consequently, not all strains provide the same benefit to the body, so effectiveness depends on matching the strain and dose to the benefit you want. Therefore, it’s important to choose products that identify the strains of bacteria contained in their product and be aware that although dose is important, more is not necessarily better. Most probiotics have been tested at levels that range from 1-10 billion colony-forming units (CFUs) per day. The best product and dose is the one that has been tested and shown to provide the desired health benefit. Benefits for Endurance Athletes Several studies have examined probiotic

by Val Schonberg MS, RD, CSSD, LD

supplementation in active individuals and athletes. Gastrointestinal health, i.e. managing stomach cramps, diarrhea, irregular bowel movements, and excessive bloating, for example, is critical for endurance athletes to successfully adapt to periods of intense exercise and training. Some probiotics may provide a benefit by aiding digestion; supporting nutrient absorption; improving the immune system (of fatigued athletes); and, keeping harmful microorganisms in check to decrease common infections. A recent Cochrane review of twelve studies (including children and adults) indicated that probiotics cut the incidence of upper-respiratory infections by half, when compared with placebo. Furthermore, in a study with healthy, male runners taking Lactobacillus fermentum VRI003 (PCC), Cox and his colleagues found that a daily dose of PCC reduced the incidence of respiratory illness by half during a four-month winter training program (Cox et al., 2010). An important factor to be mindful of is that people have different diets and each person has their own, unique microbiome or profile of microorganisms in their gut. In fact, regular activity and exercise may affect the makeup of a person’s microbiome. Therefore, research often shows that some people respond to a specific probiotic strain while others do not, and it may be difficult to generalize results.

vegetables (leeks, artichokes, garlic, and onion). To improve and sustain a healthy microbiota as you age, consider eating more of the fermented foods, probiotic-containing foods, and prebiotic foods listed previously. For healthy athletes who don’t like probioticrich foods, taking a probiotic supplement may be helpful. The International Scientific Association for Probiotics and Prebiotics (www. ISAPPscience.org) has numerous resources to guide consumers, including “The P’s and Q’s of Probiotics: A Consumer Guide for Making Smart Choices” which is a helpful guide for summarizing criteria to consider when evaluating probiotic products. For those that are considering a probiotic supplement, it’s important to remember that probiotics are not a “cure all” and taking them will not necessarily make you “healthier.” In addition to regular exercise, a nutritious diet, reducing stress and adequate sleep are all necessary to improve health.

Probiotics in Your Diet Probiotics are available as a supplement in various forms. Yogurt, kefir and fermented food products, such as sauerkraut, cabbage kimchee, and soybean-based miso, natto and tempeh may also provide these live microorganisms when described as “containing live and active cultures.” However, unless the fermented food contains a studied probiotic at a dose that can confer a benefit, it should technically not be designated as a “probiotic”, according to the consensus of the International Scientific Association for Probiotics and Prebiotics (ISAPP). Prebiotics differ from probiotics, but are often used in combination with probiotics, as they provide “fuel” for the growth of beneficial bacteria. Prebiotics are non-digestible food components and are found in supplement form, as well as foods such as legumes (i.e. soybeans), whole grains (i.e. unrefined wheat, oats, barley), fruit (i.e. bananas), and

Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.