Midwest Events November / December 2019

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS What You Should Know About Fat Bikes

NOV/DEC 2019

Athlete’s Guide to

2019

Race & Event Calendar

Holiday Eating HOLIDAY

GIFT GUIDE

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17

05 Race and Event Calendar 07 Nordic Ski Injury - Free this Winter 08 Scene in Motion

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 Andy Tetmeyer Dr. Marie-Christine Leisz Val Schonberg

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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Run for the Apples: Midwest Events

12 2019 Holiday Gift Guide 14 What You Should Know About Fat Bikes 16 Athlete’s Guide to Holiday Eating

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Congratulations to Kate Clarkin - winner of the Stillwater Boom Site Log Run race entry and Melanie Reed & Lynne Nelson - winners of the Chocoholic Frolic race entries!

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

On the Cover and This Page: Green Acres Cyclocross; Midwest Events

MMRaces

LEARN MORE at Midwestevents.com

MIDWEST MULTISPORT RACES

SMORES 5K

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01/04

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MY FIRST TRI JULY

TURTLEMAN

ST PAUL TRI

MY FIRST TRI

06/27

07/11

08/08

08/15

08/22

SQUARE LAKE KIDS TRI

SQUARE LAKE 70.3

SQUARE LAKE SPRINT

ONE LAST TRI

09/04

09/05

09/06

SCARE IN WHITE BEAR

GREAT PUMPKIN CHASE

FAST BEFORE THE FEAST

5 K

5K, 10K, & TRAIL RUN

5K, 10K, & FUN RUN

10/30

10/10

11/26

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SHORT, LONG, & REVERSE

K I D S T R I A T H L O N

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Get Ready For 2020...

RACE sponsored by CALENDAR

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

STAIR CLIMB

Date

Events

Location

Type

2/8

Fight for Air Climb

Minneapolis, MN

Stair Climb

11/28

Turkey Leg 5K

Willmar, MN

Run

2/15

LLS The Big Climb

Minneapolis, MN

Stair Climb

11/28

St. Paul Turkey Trot

St. Paul, MN

Run

11/28

Cyctic Fibrosis Turkey Trot

Bismarck, ND

Run

SNOWSHOE

2/9

North End Classic 5K/12K

Cable, WI

Snowshoe

11/28

Chanhassen Turkey Trot

Chanhassen,MN

Run

1/4

Northwoods Winter Marathon & Half

Duluth, MN

Snowshoe

11/28

Family Gobble Wobble Races

Rochester, MN

Run

Snowshoe

11/28

Rochester Turkey Trot

Rochester, MN

Run

Snowshoe

11/28

Des Moines Turkey Trot

Des Moines, IA

Run

11/30

Jingle Bell Run for Arthritis

Sioux Falls, SD

Run

Moustache Run

Minneapolis, MN

Run

1/11 1/11

Iowa Games Snowshoe Race Sisu Ski Fest

Cedar Falls, IA Ironwood, MI

XC SKIING 1/4

Riverview Loppet

Brule, WI

XC Skiing

11/30

1/5

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

11/30

Des Moines Hungry Turkey Run

Des Moines, IA

Run

1/11

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

12/1

Minnesota Indoor Marathon

St. Michael, MN

Run

1/11

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

12/7

Jingle Bear Run 5K / Kids Run

White Bear Lake, MN

Run

1/18

Seeley Hills Classic

Seeley, WI

XC Skiing

12/7

Snowflake Shuffle 5K

St. Joseph, MN

Run

1/19

Birkie Tour

Hayward, WI

XC Skiing

12/7

Jingle Bell Run for Arthritis

Des Moines, IA

Run

1/302/1

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

12/7

Jingle Bell Run for Arthritis

Duluth, MN

Run

12/7

Jingle Bell Run for Arthritis

Fargo, ND

Run

1/25

Nordic Spirit

12/8

U.G.L.Y Sweater Dash

St. Louis Park, MN

Run

12/14

Jingle Bell Run for Arthritis

Quad Cities, IA

Run

12/14

Reindeer Run

Minneapolis, MN

Run

12/14

Jingle Bell Run

Northfield, MN

Run

12/14

Bismarck Santa Run

Bismarck, ND

Run

12/25

Joyful 5K

Maple Grove, MN

Run

12/31

Resolution Run

Rochester, MN

Run

12/31

Resolution Run

Maple Grove, MN

Run

12/31

Resolution Run

Apple Valley, MN

Run

1/1

Resolution Run

Woodbury, MN

Run

1/1

Resolution Run

Woodbury, MN

Run

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/4

Run S’More 5K

White Bear Lake, MN

Run

1/4

Polar Dash

St. Paul, MN

Run

1/5

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/18

Freeze Yer Gizzard Blizzard Run

Int’l Falls, MN

Run

Duluth, MN

XC Skiing

RUN 11/2

Chocoholic Frolic

St. Paul, MN

Run

11/2

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/2

Jingle Bell Run

St. Paul, MN

Run

11/2

Sandy’s Donut Run

W. Fargo, ND

Run

11/3

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

11/3

Election Day 5K

St. Paul, MN

Run

11/3

Fall About Dogs 5K

Chaska, MN

Run

11/9

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/9

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/9

Night Crawler 10K/5K/1M

Rochester, MN

Run

11/9

Bad Weather Brewing 5K

St. Paul, MN

Run

11/10

Girls on the Run 5K

St. Paul, MN

Run

11/10

Girls on the Run 5K

Iowa City, IA

Run

11/10

Veterans Day USA 5K

St. Paul, MN

Run

11/10

Madison Full and Half Marathon

Madison, WI

Run

11/16

Stride & Veterans 5k

Mankato, MN

Run

11/23

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/28

Fast Before the Feast 10K/5K,Fun Run

White Bear Lake, MN

Run

11/28

Beast 2 Feast

Minneapolis, MN

Run

11/28

Drumstick Dash 10K

Minneapolis, MN

Run

11/28

Cedar Rapids Turkey Trot

Cedar Rapids, IA

Run

11/28

Cedar Falls Turkey Trot

Cedar Falls, IA

Run

11/28

Thanksgiving Day Turkey Trot

Dubuque, IA

Run

11/28

Waterloo Turkey Trot

Waterloo, IA

Run

11/28

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/28

Gobble Gallop

Duluth, MN

Run

11/28

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

11/28

Y Turkey Day 5K

Alexandria, MN

Run

11/28

Burn the Bird 5K/10K

Fargo, ND

Run

11/28

Tonka Turkey Trot

Minnetonka, MN

Run

11/28

Gobble Gait

Hastings, MN

Run

11/28

Giving Thanks 5K

Maple Grove MN

Run

TRAIL RUN 11/2

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

11/3

NMTC Hawk Ridge Trail Run

Duluth, MN

Trail Run

11/10

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/10

Fall Rivet Run/Walk

Superior, WI

Trail Run

11/28

Turkey Day Trail Trot 10K/5K/2K

St. Paul, MN

Trail Run

12/7

Mendota Trail 5K

St. Paul, MN

Trail Run

1/26

im Schnee festsitzen Trail Adventure

Bristol, WI

Trail Run

ULTRA 11/2

Icebox 480

River Falls, WI

Ultra

12/14

Hitchcock Experience 50M/100M

Honey Creek, IA

Ultra

1/11

St. Croix 40 Winter Ultra

Hinckley, MN

Ultra

1/18

Triple D Winter Race 50K/Marathon/Half/5K

Dubuque, IA

Ultra

1/25

Arrowhead 135 Mile Ultra

Int’l Falls, MN

Ultra

TRIATHLON 12/27

Tuscobia Winter Ultra - bike, ski, run

Park Falls, WI

Winter Tri

1/15

Forest Frenzy Winter Tri

Boulder Junct., WI

Winter Tri

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05

3/1

Stride, Ride, Glide Tri

Superior, WI

Winter Tri

3/1

Loppet Winter Triathlon

Minneapolis, MN

Winter Tri

1/19

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/16

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/9 &10

Tri-U-Mah Indoor Triathlon

UM Mpls, MN

Triathlon

11/9

Storm the Bluffs

Winona, MN

Offroad Du

2/15

Winter Warrior Duathlon

Janesville, IA

Winter Du

FAT TIRE 1/5

Framed Bikes Pre-Loppet

Minneapolis, MN

Fat Tire

1/11

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

1/11

Fat Bike Rennet

Bloomington, MN

Fat Tire

1/18

Arctic Fat Fever

Excelsior, MN

Fat Tire

1/18

Triple D Winter Race 70K/35K

Dubuque, IA

Fat Tire

1/25

Solstice Chase

St. Croix Falls, WI

Fat Tire

1/30

Fat Tire Sprint Relays

Minneapolis, MN

Fat Tire

2/1

Fired Up Fat Bike Tour

Lake City, MN

Fat Tire

Minneapolis, MN

Fat Tire

2/2

Fat Tire Loppet

2/8

45NRTH Whiteout

Ironton, MN

Fat Tire

2/8

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/9

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/22

FATBIKEBLITZ

Becker, MN

Fat Tire

2/28

24 Hour of Wirth

Minneapolis, MN

Fat Tire

3/14

Fastenal Parallel 45

Minneapolis, MN

Fat Tire

CYCLOCROSS

11/2

Fulton Star Cross

Crystal, MN

Cyclocross

11/2

Creekside Cross

Coralville, IA

Cyclocross

11/3

Bobbers Cross

No. Liberty, IA

Cyclocross

11/9

MNJRC Croix Cross

Hudson, WI

Cyclocross

11/910

Frosty Cross

LeMars, IA

Cyclocross

11/10

Ham Lake Cyclocross

Anoka, MN

Cyclocross

11/16

Midstate CX

Slater, IA

Cyclocross

11/16

Karma CX

New Brighton, MN

Cyclocross

11/23

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/23

Iowa State Cyclocross Championships

Altoona, IA

Cyclocross

Minneapolis, MN

Event

EVENTS 11/2224

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Nordic Ski Injury - Free this Winter or Perfect Practice Makes for Perfect Performance!

By Dr. Marie-Christine Leisz

T

he first flakes of snow flew this weekend and the Nordic ski season will soon be here. This will be an especially exciting year for Nordic Skiers since the World Cup tour will visit the Twin Cities in March, 2020.

If you have a nagging injury that failed to improve over the summer or want to reduce the risk of incurring a new injury, it’s time to get reconditioned for the season. The topic in this article is why Nordic ski injuries occur and how to fix them once and for all.

Nordic ski-related injuries fall into 2 categories; trauma and overuse. Fractures, joint and soft tissue injuries can occur from a fall. But by far, the most common cause of ski-related injuries is from overuse. Another area of concern is that skiers with a history of injury, have been proven to injure the same area again, unless the original injury is definitively resolved.

Skiers are at risk for overuse injuries because they repeat the same movement patterns over and over again. There is very little variability in the muscle groups that are used. If there is weakness in the muscles, using them again and again, can injure them. The shoulder is the most common upper extremity site injured. If skiers complain of shoulder pain, I commonly find weakness in the upper core. These are the strength muscles that anchor the shoulder to the chest wall and do most of the work of arm movement. These skiers notice their shoulder muscles fatigue with prolonged poling. Their shoulders tend to ‘hunch” or elevate as they tire.

This position places the small stability muscle of the rotator cuff, at risk of injury.

Injuries to the gluteal muscles, hamstrings, hip flexors, Achilles tendons, hip and knee joints, are common in the lower extremity. Skiers with lower extremity injuries usually have weakness in the lower core muscles, particularly the

abdominal and gluteal muscles. The lower core forms a strong foundation for movement above and below. These skiers might not be able to “crunch” the abdominals for power. They have difficulty balancing on the weaker side. They may notice one leg seems to wobble when striding or they are not able to fully shift weight to the weaker side to glide effectively.

conduct messages to the right muscles faster.

Over time, more of the right muscle fibers are innervated, making contraction stronger and more synchronized. Proprioception or awareness of body position, improves. The movement pattern of skiing becomes more subconscious, refined and efficient. We use less energy to generate more power.

Skiers maintain a flexed-forward posture for prolonged periods of time. Muscle groups like the pectoralis group in the anterior chest wall, the hip flexors, hamstrings and calf muscles, become tighter than they should. This imbalance limits the range of motion needed to ski efficiently and can also contribute to injury.

When we hit the snow, we want to ski with perfect form. Perfect form utilizes the hardwired neuromuscular movement pattern developed in training, thus lessening risk of overuse injury.

In my opinion a little coaching or a few lessons, go a long way to make sure you are skiing with perfect technique.

Poor technique is another major injury risk factor and can occur because of compensation for the weaknesses or decreased range of motion described above.

If you are interested in sport-specific training or coaching, join one of the many Nordic skiing training groups we are fortunate to have in the Twin Cities. The internet and websites like Faster Skier are good resources to learn Nordic ski-specific exercises too. If you have history of an injury that has plagued you for a while, see a Sports Medicine physician or knowledgeable Physical Therapist for more specific evaluation and treatment recommendations.

So, how to you prepare to make sure these injuries don’t spoil your season? Make sure you have optimal strength and range of motion and excellent technique to tolerate the repetitive stress of skiing, in other words, perfect practice makes for perfect performance.

Training an athlete, especially one repeated the same motions again and again, is like programming a computer. When we want to perform a particular movement, the brain sends messages via the spinal cord, to motor nerves that cause muscles to contract. Sensory nerves return messages in the opposite direction, informing the spinal cord and brain about where the body is in space. To get really good at a sport like Nordic skiing, strengthening, range of motion exercises and training activities, should be as sports-specific. That is, they should mimic as closely as possible, the neuromuscular movement patterns the skier repeats over and over. This type of repetition “programs” or hardwires the movement pattern making the brain, spinal cord and nerves

Marie-Christine Leisz, DO is a Sports and Physical Medicine & Rehabilitation Physician at the Running and Endurance Sports Injury Clinic, Courage Kenny Rehab Associates, St. Paul.

Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance

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07

scene in motion TCO Vikings 5K; Midwest Events

TCO Vikings 5K; Midwest Events

Ely Marathon; Eric Sherman Images

Ely Marathon; Eric Sherman Images

08

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Green Acres Cycle X: Midwest Events

Ely Marathon; Eric Sherman Images

Autumn Woods Classic: Three River Parks / Laura Jarriel

One Last Tri; Midwest Events

TCO Vikings 5K; Midwest Events

TCO Vikings 5K; Midwest Events

Autumn Woods Classic: Three River Parks / Laura Jarriel

Run for the Apples; Midwest Events

Run for the Apples; Midwest Events

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Run for the Apples; Midwest Events

One Last Tri; Midwest Events

One Last Tri; Midwest Events

Run for the Apples; Midwest Events

Minnesota Mile: Grandma’s Marathon

One Last Tri; Midwest Events

One Last Tri; Midwest Events

Run Crazy Horse: Mike Wheeler

10

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One Last Tri; Midwest Events

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN www.baccudas.org Jeff Lee 952/884-3703 I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN www.iswimllc.com Teresa Briest 612/226-8720 Minneapolis YWCA Total Immersion Weekend Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement. Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: November 23 & 24; December 21 & 22, 2019 https://www.ywcampls.org/fitness_membership/swimming/ total_immersion_swimming/

Minneapolis YWCA Otters

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

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

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2019 Holiday Gift Guide for Athletes LOUIS GARNEAU - Dualistic Jacket The Garneau Dualistic Jacket is our most comfortable multi-purpose softshell jacket to date. Its Mistral and Vertexx materials offer a windbreaking, highly breathable piece that continues to keep you warm when the weather turns south. Three floating mesh pockets complement the back of the jacket by offering the benefits of traditional pockets with the aesthetics of a more modern piece of apparel that doesn’t jump out as being too cycling centric. Two front pockets also provide additional options for running and Nordic activities. An elastic gripper with drawstring at the waist lets you tailor your fit to your preference. Elastic thumb loops and 360 degrees of reflectivity round this out to be a great all-purpose jacket for your winter endeavors.

Skechers GO RUN Maxroad 4 Hyper Skechers GO RUN Maxroad 4 Hyper was designed for maximum cushion on the road—it’s a perfect shoe for putting in the miles but also competitive enough to run marathons and ultramarathons. The key advancement in the shoe is the Hyper Burst midsole, which is made using a “super critical™” foaming process to create sphericallyshaped cells in tight format. It is the lightest and most resilient midsole foam that Skechers Performance has offered to date. The unique cell structure is unlike most other EVA foams on the market today. skechers.com/en-us/

https://garneau.com/us_en/dualistic-jacket-1030233

LAZER CENTURY

PEARL iZUMi P.R.O. AmFIB Lobster Gloves Constructed from 130g Primaloft® Gold insulation, a waterproof insert, and our new DWR coated softshell outer, this Pearl Izumi classic utilizes a lobster claw design to keep hands and fingers warmer than a traditional full finger glove without compromising dexterity. Fleece lining is soft on the skin, and reflective elements increase visibility during lowlight rides. https://www.pearlizumi.com

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The Century helmet is the result of 100 years of expertise. By integrating all knowledge and user requirements into one concept, the Century offers a new benchmark that requires no priorities for either protection, comfort, aerodynamics or visibility. The Century offers it all! One of its most visible new technologies is the unique Twist Cap, which offers a twist-of-the-hand action to change the Century from a full-ventilated helmet into an aero helmet.

Changing the twist cap can save you Watts, or up to 11% more ventilation. Where the frontal part of the Century clearly shows his relation with the Bullet Aero helmet, the striking design and integration of the (rechargeable) rear LED light sets a new example in helmet design. Additionally the Century has internal vent channels that actively guide the airflow through the helmet and add-up to your comfort. To cap it off it features a distinctive bottom-shell that offers the cherry-on-the-cake in terms of helmets design.

Search no more. The Century is here to keep you safe, fast, ventilated, visible and fast in style! https://lazersport.com/en_us/adult-helmets/century

HED Vanquish

The Vanquish series is the fastest wheels we have manufactured, designed and tested.

These full carbon rims offer a unique shape that only with the introduction of disc brakes could be achieved. With a wide 30mm external rim paired with our already wide 21mm internal rim we were able to create a more seamless interface between tires and rim.

Offered in multiple variations the V4 (40mm), V6 (60mm), V8 (80mm) and the newest offering our Vanquish Disc – the fastest wheel we have ever tested. https://store.hedcycling.com/vanquish/

ROKA Cambridge Ultra Lightweight High Performance Sunglasses

The Cambridge pays homage to an era defined by exploration and our greatest challenge. Weighing in at only 22 grams, you’ll forget you’re wearing them!

Anti-scratch, anti-fog, and anti-reflective coatings plus super-hydrophobic and oleophobic coatings for anti-spotting, fingerprint resistance, and easy cleaning.

Inspired by the soft but amazingly sticky feet of the gecko, our patented GEKO fit and retention system features a proprietary elastomer for nose and temple pads that’s hydrophilic, chemical resistant, and supports multi-directional traction with comfort.

No matter how sweaty you get, and which way you move, bounce, or shake — you’ll never have to worry about slippery frames falling off your face. https://www.roka.com/products/cambridge

ROKA Shadow 5” Run Short and Shadow Short-Sleeve Run TeeHere’s one for the sweat-soaked,

hard-earned miles.

Our new Shadow Run collection is purpose-built to help you chase the best version of yourself—on the trails, pounding pavement or attacking any adventure that awaits. Designed, tested and perfected to perform in any condition, the Shadow collection is unbelievably lightweight and cooling, while retaining max durability. https://www.roka.com/

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13

What should you know about fat bikes?

W

e’re a few year past the unicorn phase with these beasts, as they’re pretty commonplace today. The part of fat bikes that hasn’t gotten passé is the sheer fun of fatbiking.

Those big tires will take you almost anywhere that your legs have the strength to go. There’s not much else like traversing the land in a heavy snowstorm. Whether hiking, skiing or biking you get a big dose of independence and pioneer spirit from going where few other people venture. That feeling may not be stronger on a fatbike but you’ll go faster and further if that is your mode of travel. If you are thinking of getting a fatty consider a few things as you shop.

Weight is still a big ol’ deal. Even more than on their more svelte gravel or mountain brethren, fat bikes can get fat in a hurry. We’re not talking about a couple hundred grams here and there – instead the difference can be several of our American pounds. For commuting or solo expeditions a few pounds of bike weight is no problem. The weight will slow you down, and/or increase your workload but who cares?

You’ll get there. In this instance a $1200 retail bike may be all you need. It will get you there, and will be of sufficient spec and quality that it should operate smoothly with a minimum of drama.

If your activies lean toward group rides or races, then weight instantly gets much more important. If your posse is on carbon bikes with light wheels and tubeless tires they’re going to 14 www.midwestevents.com

be fast. Know this. Know yourself. Personally speaking, it’s no fun to be off the back right away feeling as if I need an inhaler – and I don’t even suffer from asthma! If speed matters to you, then in this instance bike weight will take on more importance than it does in other cycling disciplines. The best place to save weight and pick up some speed is wheels and tires. Carbon rims are lighter and faster. Alloy rims with big cutouts are cheaper and can save some weight, but the rim strips needed for them to go tubeless will add mass back onto the system. If your rims won’t be carbon, light(er) alloy rims without cutouts are a good choice – no rim strip needed.

Tires also vary considerably. There are light and racy tires, and then there are big knobbly and heavily studded tires. Racy tires are great on groomed or ridden in trails. On packed snow they are all you need and they are FAST. But if you want to go unleash your 21st century pioneer and go overland a racy tire is not your friend. You might fall down if you hit ice, and in deep snow (more than 5 or so inches depending on composition) you’ll be reduced to taking your bike for a walk. Racy tires and trailbreaking tires are the extremes but they have their place. The happy medium has some studs and enough grip to cover most situations. Your local shop can help you sort out these differences.

Your fatbike needs more maintenance than your summer road bike. Grease your seatpost.

Oil your chain frequently and always wipe it afterward. If you are a chain waxer (I am)

wax will still be great in the winter and keep your chain clean but you’ll have to wax more frequently. Don’t make the same mistake I did and put your bike back on the front porch with a still hot and waxy chain. That wax will freeze solid and no amount of riding in freezing temps will unkink it to make it work normally. Cables should be oiled, and changed at the end of the season. If you can, give your bike frequent allover washings. The urgency for maintenance increases if you ride on the road – ever – in winter. Salt is bad for bikes and even a few mile ride to the trailhead will put a deposit of it on everything. Salt is not flesh-eating bacteria, fat bikers can co-exist with it but keep that bike as clean as possible and plan on a new chain and cables every season if you are riding on the road much.

Purpose made clothes exist for winter biking and they’re great. We’re not going to get into that here, at least not yet. Go to your local shop.

If you are not having fun on a fatbike you’re probably not doing it wrong, but your gear may need some adjustment. There are people who can help you with that.

Andy Tetmeyer, Repository of Knowledge Hed Cycling Products hedtech@hedcycling.com www.hedcycling.com

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An Athlete’s Guide to Holiday

Eating

by Val Schonberg

T

he year-end holidays are upon us…you know that time of year that starts with the leftover Halloween candy and culminates with New Year’s resolutions. Unfortunately, for many active people, joyful times celebrating with family and friends can be disrupted because of trying to navigate the onslaught of tempting foods and the fear of unwanted weight gain.

another meal. Also, give yourself permission to enjoy a couple holiday cookies with your lunch or as a recovery snack with a glass of milk to prevent binge eating or overindulging. Eating mindfully and savoring these treats can help maintain caloric balance when they are part of meeting your overall energy needs, rather than in excess of your usual intake.

So, how does the recreational or competitive athlete manage this blissful time of year? For many individuals, they may “white knuckle it” by following the latest diet trend, restricting forbidden foods (often leading to the “eat-repentrepeat cycle”). Or, they abandon all inhibitions and just give in to the endless spectacle of holiday treats, parties and buffets. In either case, athletes arrive into the new year feeling guilty, disappointed and less healthy.

Set yourself up for success

This year use the following tips to guide you healthfully into 2020, while enjoying your holiday treats and traditions with family and friends.

Manage your hunger

Eating less all day to “save up” for a holiday gathering is not helpful. Skipping meals/snacks usually affects productivity, causes poor concentration, more difficulty with problem solving, and increased fatigue. Being overly hungry often leads to increased cravings, usually for a quick energy source such as foods high in sugar, and eating significantly more than normal at the next meal or snack – such as at the holiday party or gathering.

Take a Plate.

Keep hunger and cravings in check by eating meals and snacks about every 3-5 hours, planning to include a balance of protein, carbohydrate and fat at each meal. Snacks that include protein (deli meat, Greek yogurt, cheese, roasted chick peas, etc.) or healthy fats (nuts, seeds, hummus or avocado) paired with fiber-rich fruit and vegetables will help you feel full longer so you are not overly hungry at the next meal – or when tempted by carb-laden goodies.

Many individuals often graze mindlessly when eating at holiday parties and underestimate how much they eat. Learn to indulge intelligently by first scanning the buffet table to figure out which foods will be most satisfying for you. Make a small plate balanced with some protein options, vegetables, fruit, bread or crackers, and a dessert or couple of “fun foods.” This will help you to stay aware of how much you are eating at the party. When the food is gone on your plate, it’s a great opportunity to check in with whether you are still hungry or feel pleasantly satisfied.

Use Moderate Restraint

Location, Location, Location.

Holiday events and special occasions are laced with memories of beloved foods and family recipes – which consequently show up on many “do not eat” lists. The reality is that deprivation often backfires. Instead, use a little moderate restraint while including the foods you want in your meal planning. For example, instead of loading up on all the turkey and trimmings, save a portion for

When you realize you are not hungry, step away from the food. Try to sit or stand away from the food table and near supportive people to decrease the urge to mindlessly eat. Take time to enjoy the people you are celebrating the season with - participate in conversation, listen to stories, and learn something new about a friend or relative.

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Drink water.

This is often the most common mistake people make. On average, women and men need 2.7 and 3.4 liters of water per day, respectively. Some athletes may need more than this, depending on intensity of their training and hydration needs. When hosting a party, be mindful that the hustle and bustle preparing for the event may lead to decreased fluid intake.

Consequently, thirst is often mistaken for hunger and can lead to overeating. Try to drink small amounts of water frequently throughout the day and at your holiday party. Turn your water into a colorful and tasty drink by adding sliced limes, lemons, cucumbers, or strawberries. An added benefit for some can be decreased headaches by avoiding dehydration.

Move your body!

The holiday season is often a time of reduced training for many athletes. Try to stay on track with regular physical activity. It’s also a good time to cross train or include less intense activity such as a restorative yoga class or a peaceful leisure walk under the stars. Include (and unplug) the family by taking a walk together after a holiday meal, go ice skating at a local park, or check out a new museum. Most important, take time to have fun and enjoy precious time with family and friends.

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