Midwest Events November / December 2015 by Midwest Events

NOV/DEC 2015

Eat Well

“Cross” for Triathletes

and Be Well This Holiday Season

Don’t Ignore the Upper Core

www.midwestevents.com

GRANDMA’S MARATHON $110 Oct 22 - Dec 31, 2015 FREE Commemorative Jacket $115 Jan - Mar 31, 2016 $125 Apr 1 - Jun 1, 2016

GARRY BJORKLUND HALF MARATHON Registration Closed

WILLIAM A. IRVIN 5K $35 Oct 1, 2015 – First 2,000 NEW 5K RACE COURSE & MEDAL

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

contents

04 Race and Event Calendar

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the authorâ&#x20AC;&#x2122;s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else. The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494

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07 Donâ&#x20AC;&#x2122;t Ignore the Upper Core 08 Cyclocross - get thee to a race! 09 Cross Train with XC Ski this winter 10 Scene in Motion 14 Holiday Gift Guide 19 Eat Well this Holiday Season 20 Cross for Triathletes

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Congratulations to Becky Klier, winner of the Run for the Apples race entry, and to Andrea Jensen and Mary Johansen, winners of the Unleash the She race entries! 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.

SNOWSHOE Date

Events

Location

Type

11/26

Giving Thanks 5K

St. Paul, MN

Run

1/6

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

11/26

Chequamegon Bay Turkey Trot

Washburn, WI

Run

1/13

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

11/26

FM Burn the Bird 5K, 10K

Fargo, ND

Run

1/20

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Snowshoe

11/26

Turkey Trot St. Paul 10K, 6K

St. Paul, MN

Run

1/23

Yukon Days

White Bear Lake, WI

Snowshoe

11/26

Rochester Family 5K Gobble Wobble

Rochester, MN

Run

11/26

Turkey Trot

Cedar Rapids, IA

Run

11/26

Turkey Trot

Des Moines, IA

Run

XC Skiing

XC SKI 12/26

Como Nordic Championships

St. Paul, MN

11/26

Cystic Fibrosis Assn. Turkey Trot

Bismarck, ND

Run

1/16

Dammen Nordic Race 8K classical 13K freestyle Austin, MN

XC Skiing

11/26

Thanksgiving Day Turkey Trot

Dubuque, IA

Run

1/9

Sisu Ski Fest 42K, 21K

Ironwood, MI

XC Skiing

11/27

Jingle Bell Run/Walk

Sioux Falls, SD

Run

1/10

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

11/28

Moustache Run

Minneapolis, MN

Run

1/17

Birkie Tour

Hayward, WI

XC Skiing

12/5

Jingle Bear Run

White Bear Lake, MN

Run

1/30

Edgewood Winter Blast

Fargo, ND

XC Skiing

12/5

Jingle Bell Run/Walk

Duluth, MN

Run

1/30

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

12/5

Jingle Bell Run/Walk for Arthritis

Fargo, ND

Run

1/30

Wolf Tracks Rendezvous Ski Marathon & 1/2

Minocqua, WI

XC Skiing

12/5

Jingle Bell Run/Walk for Arthritis

Quad Cities

Run

12/5

Milwaukee Santa 5 & 15K

Milwaukee, WI

Run

12/5

Snowflake Shuffle 5K

St. Joseph, MN

Run

12/12

Jingle Bell Run/Walk for Arthritis

Des Moines, IA

Run

12/12

Santas Snow Shuffle 5K

Cedar Falls, IA

Run

12/12

Ugly Sweater 5K Fun Run/Walk

Dubuque, IA

Run

12/12

Reindeer Run

Minneapolis, MN

Run

12/12

Frigid Hawaiian 5K & Kids Fun Runs

Galesville, WI

Run

12/12

Santas on the Run 5K

Rochester, MN

Run

12/13

JCC Dreidel Dash

St. Paul, MN

Run

12/19

Hillsboro Ugly Holiday Sweater

Hillsboro, ND

Run

12/25

Joyful 5K

St. Paul, MN

Run

12/31

Hopeful 5K

St. Paul, MN

Run

1/1

Resolution Solution 5K

White Bear Lake, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

1/16

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/23

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

1/30

Securian Winter Run 1/2 Marathon, 10K, 5K

St. Paul, MN

Run

1/30

Celebration of the Lakes 5K/10K /Kids Run

Center City, MN

Run

STAIR CLIMB 2/6

LLS The Big Climb

Minneapolis, MN

Stair Climb

2/27

Fight for Air Climb

Minneapolis, MN

Stair Climb

RUN and WALK 11/1

Kowalski’s Strive 10 Miler

White Bear Lake, MN

Run

11/7

Veteran’s Day 5K

Mankato, MN

Run

11/7

Tiger Trail 5K

Minneapolis, MN

Run

11/7

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/7

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/7

KSNA Turkey Trot

Cedar Rapids, IA

Run

11/7

Salvation Army Red Kettle Run

Des Moines, IA

Run

11/7

Hillbilly Hike 1/2 Marathon,10K

Indianola IA

Run

11/7

Coca Cola Classic

Sioux City, IA

Run

11/8

Chocoholic Frolic

St. Paul, MN

Run

11/8

Veteran’s Day 5K

St. Paul, MN

Run

11/8

Madison Full and Half Marathon

Madison, WI

Run

11/14

Stride Fall 5K Challenge

Mankato, MN

Run

11/14

Jingle Bell Run/Walk

St. Paul, MN

Run

11/14

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/14

Girls on the Run 5K

Minneapolis, MN

Run

11/14

Turkey Trot 10K, 5K, 1 Mile

Fergus Falls, MN

Run

11/15

Girls on the Run 5K

Iowa City, IA

Run

11/15

Turkey Troit

Cedar Falls, IA

Run

11/21

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/22

Christmas Tree Skirt Dash

Sioux Falls, SD

Run

11/26

Beast 2 Feast 5K

Minneapolis, MN

Run

11/26

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

Run

11/26

Drumstick Dash

Minneapolis, MN

Run

11/26

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

White Bear Lake, MN

Run

11/26

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/26

Gobble Gallop

Duluth, MN

Run

12/6

11/26

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

11/26

Burn the Bird 5K/10K

Fargo, ND

Run

11/26

Gobble Gait 8K, 2K

Hastings, MN

Run

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ULTRA and TRAIL RUN 11/13

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/7

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

11/7

R U Chicken Trail Run & Relay

Arcadia, WI

Trail Run

11/7

IceBox 480

River Falls, WI

Trail Run

11/8

Rivet Run

Superior, WI

Trail Run

11/14

Rockhopper 30K

Pllymouth, WI

Trail Run

11/26

Turkey Day Trail Trot

Battle Creek, St. Paul, MN Trail Run

12/5

Sycamore 8 Trail Run

Johnston, IA

Trail Run

1/25 to27

Arrowhead 135 Mile Winter Ultra Run

International Falls, MN

Ultra

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/17

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/31

King Boreas Winter Triathlon

St. Paul, MN

Triathlon

11/7

Des Moines Dirty Duathlon

Des Moines, IA

Duathlon

MULTI SPORT

CYCLING 11/7

The Iceman Cometh

Kalkaska, MI

Mtn. Bike

11/21

Fat Turkey Ride

Brainerd, MN

Fat Tire

11/28

The Pie Burner

Hibbing, MN

Fat Tire

12/5

Frozen Frolic Fat Bike Race Series

Champlin, MN

Fat Tire

12/12

Frozen Frolic Fat Bike Race Series

Savage, MN

Fat Tire

12/19

Solstice Chase

St. Croix Falls, WI

Fat Tire

1/6

Ben Erickson Memorial Fat Wednesday Ride

Maplewood, MN

Fat Tire

1/9

Frozen Frolic Series

Champlin, MN

Fat Tire

1/13

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/16

Farmers Fatbike Race

Grand Rapids, MI

Fat Tire

1/20

Fat Wednesday Bike & Snowshoe Races

Maplewood, MN

Fat Tire

1/23

Fat Chance

Crystal Mtn., MI

Fat Tire

1/16

Frozen Frolic Series

Savage, MN

Fat Tire

11/1

Bayport CX

Bayport, MN

Cyclocross

11/7

Star CX

St. Louis Park, MN

Cyclocross

11/8

Wirth CX

Minneapolis, MN

Cyclocross

12/4 to 6

Jingle Cross

Iowa City, IA

Cyclocross

11/14-15

Penn Cycle CX

Bloomington, MN

Cyclocross

11/21-22

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/28

Frosty Cross

Le Mars, IA

Cyclocross

ADVENTURE RACE 11/7

Des Moines 9 to 5 Adventure Race

Des Moines, IA

Adv Race

1/17

Triple D Endurance Race

Dubuque, IA

Adv Race

1/23

ICEMAN MN 5k Obstacle Mud Run

Dayton, MN

Adv Race

OUTDOOR EVENTS 11/20-22

Midwest Mountaineering Outdoor Adv Expo

Minneapolis, MN

Event

12/18-20

Sandstone Ice Festival

Sandstone, MN

Event

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

I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com

Fastjet Masters, Fastjets Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 â&#x20AC;&#x201C; 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

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

Tri Fitness White Bear Lake, MN 55110 651-426-1919 Amy Croonquist 651-426-3619 Triclub@trifitnesswbl.com

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My all : WHAT I BRING TO THE TABLE

NOV. 26, 2015 This family-oriented fitness celebration brings family and friends together to start Thanksgiving in a healthy way. The Turkey Day 5k Run is a distance for all ages and fitness levels, followed by a carnival with a variety of games for kids and adults. Make the Turkey Day Run part of your family’s holiday tradition.

Nordic Skiers! Don’t Ignore the Upper Core! by Marie-Christine Leisz, DO

As the leaves turn and the weather gets colder, the time between the end of the cycling season and the beginning of the Nordic Ski season always seems too long. I recommend you use this time to add Nordic ski-specific strength training to your exercise routine. You probably have a pelvic core and leg strengthening program, but Nordic skiing gives an athlete a total body workout. To participate successfully and reduce the risk of injury, don’t ignore the “upper core” muscles. These are the muscles that support the shoulders and I include the abdominal muscles shared with the lower body core. I see lots of skiers with shoulder injuries and I am constantly amazed how underdeveloped their shoulder muscles are compared to their legs. There is compelling evidence that strengthening the upper body muscles that are used over and over again while poling, may improve performance. Although there are few studies regarding exercise and prevention of skiing-related injury, I think the risk of arm and shoulder overuse injury is lessened as well. Dr. Jan Hoff, Norwegian University of Science and Technology, has extensively studied the performance effect of upper extremity strength training using Nordic ski-specific exercises. His

subjects were skilled skiers, females and males, using an arm ergometer, This is an exercise machine simulating the motion of double poling. One would think that using a program mimicking the low weight - high repetitions similar to Nordic poling would be the most effective way to train. Instead, he trained skiers using 85% of the maximum weight they could pull on the ergometer (one repetition maximum). They trained pulling this weight with three sets of six repetitions, three times a week for 8 weeks. He retested the athletes at the end of the studies finding that besides improving strength, they could generate more force faster while doubling poling. They could also pole at a higher intensity longer, before they became fatigued. This improvement in strength and intensity translated to improved performance. So, training in this sport-specific manner with higher weights and lower repetitions than you would usually use, might be worth doing. You don’t need an expensive ski ergometer. You can make your own device using high-resistance thera-band suspended from a ceiling or wall. How you perform the exercise is important to avoid injury. Each repetition of high intensity simulated poling should be done perfectly. The scapula or shoulder blades should be stabilized by activating the middle and lower part of the trapezius muscles. Stabling the shoulder blades

creates a stable foundation for the upper arm bones to move upon and protects the small rotator cuff tendons from injury. This motion also sets up an energy transfer from the arms to the abdominal muscles along the kinetic chain, creating the powerful “crunch” needed to pole correctly To learn to stabilize your scapula properly, stand up straight. Bring your arms up to just below shoulder level and bend your elbows at 90 degrees. In this position, roll your shoulder blades back together and pull them down. You will feel your upper traps, the muscles that shrug your shoulders, relax. You will also feel a stretch of the anterior chest muscles or pectorals. Hold this position for 30 seconds and relax. Repeat this exercise all day long to start to build muscle memory. Stabilize your scapula in this manner before you attempt the poling exercise. Since you can’t see your scapula while you are poling, observation by a coach or experienced skier can help catch on the proper technique as well. Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance http://www.allinahealth.org/ahs/ski.nsf/page/Run_smart

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Cyclocrossget thee to a race! by Andy Tetmeyer

...physically intense... limitless opportunities to suffer... a brilliant way to spend a fall day...

Last weekend it was 88 degrees at the Filthy Fifty gravel race in Stewartville – and that means it’s time for the annual Intro to Cyclocross article. If your back issues of Midwest Events are not handsomely bound in Corinthian leather and prominently displayed in your home library for quick reference to earlier articles, I’ll go over it again. For a lot of us, cross is about remaining in motion and having fun once the regular cycling or tri seasons wind down. If you have not been to a cross race you should try it, it’s not that bad. For anything less than National or higher level races there are not too many rules governing equipment. If you have an old mountain bike, or an even older touring bike you already have a decent start. If you own one of the new breed of gravel bikes then you are set for gear. No matter where you are starting from, keep in mind some basics. If you go to a cross race you’ll be jumping off and onto the bike (mounting and dis-mounting), lifting your bike over barriers (at a run), climbing hills, and making quick turns. …and, you’ll be gasping for breath.

yourself inside out for 45 minutes next weekend, you can STILL enjoy cross racing. Get thee to a race! They’re a brilliant way to spend a fall day. Courses are always laid out to be spectator friendly. You’ll walk around a lot to see the best parts of the course and see the race unfold within touching distance of the riders. There will be food and beer. Heckling racers from the sideline is not only allowed – it’s almost mandatory. One final note: wellies are even more fashionable at your local cross race than they are at the Byerly’s down the street from our shop. Wear them. Now check the calendar and get out there! Andy Tetmeyer, Repository of Knowledge Hed Cycling Products hedtech@hedcycling.com www.hedcycling.com

Racing cross is physically intense, with limitless opportunity to suffer. That in combination with a twisty, hilly, and possibly muddy off road course make for a great workout that is guaranteed to improve your bike handling. Some tips for complete novices: start with a bike that fits. If there is a choice, err toward smaller. You will be hopping off and on while riding, probably running up at least one hill and also over some barriers. If you’re not a natural soprano, a bike race is not the place to start an opera career. Run low tire pressure. How low depends on a lot of factors, it is really an article for another time, but probably lower than you think. You want a lot of traction. Take practice laps. Every course is different. Pay attention to riders in other races and other riders around you during practice laps. If they look like they know what they’re doing and don’t fall down then copy their lines and moves, within reason. As a beginner your race will probably be 30 or 45 minutes. That’s not terrible. I have yet to hear someone say “Meh, it was good but 2 hours would have been better” If I have not inspired you to dust off your sweet touring bike and go turn 08

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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.

XC Ski Feeling like snow and ice on the sidewalks are conspiring to ruin your fitness every winter? Try hanging up the running shoes for a while and strap on some cross country ski boots! Here are four reasons why cross country skiing should be your cross training of choice this winter. 1. The Midwest region is home to the most skiers and world class ski venues in the US. With some of the most consistent annual snow and the accessibility to ski trails in both urban and rural settings, the Midwest is a great place to learn how to ski! The Twin Cities is home to three manmade ski areas dedicated to cross country skiing alone, meaning there will always be perfect ski conditions. Check out the trails at Hyland Ski Area, Elm Creek and Theodore Wirth, all great urban ski areas! With so many skiers of all abilities there are many opportunities to join local clubs and recreation areas for ski lessons and races. 2. Cross Country Skiing is a phenomenal workout. Utilizing upper and lower body muscles as well as a healthy dose of core contractions mean that cross country skiing can be a very effective mode of exercise. Moderate intensity cross country skiing is a calorie burner (upwards of 700 calories per hour)! 3. Cross Country Skiers tend to ski for life! There is very little impact on the joints while skiing which makes it a very accessible sport to skiers of all ages. No need to worry about wearing out your knees! There are many skiers who continue to participate well into their 80s! One prolific skier from Saint Paul can be seen regularly on the Como trails at the age of 91! 4. Cross Country Skiing provides a unique challenge with a slight learning curve when it comes to technique. With two different styles of skiing, skate and classic, there is plenty to learn and you will have plenty of mental stimulation while doing so!

So how do you get started? There are great ski areas throughout the Midwest with rental programs. This is a good way to get a sense of what skiing is about, but remember that a proper fitting ski makes a huge difference! Visit a local ski shop when you are ready to purchase your own equipment. Ski swaps are always tempting with plenty of good deals. Just remember that ski fitting is a tricky business and that having a professional to find the perfect fit is a necessity! Turn winter training into something to be enjoyed rather than endured this winter by cross country skiing! You may even hit spring as a healthier and stronger athlete!

Nordic Ski Links: Duluth Cross Country Ski Club: http://www.duluthxc.com/ Minnesota Department of Natural Resources: http://dnr.state.mn.us/skiing Brainerd Nordic Ski Club: http://www.brainerdnordicskiclub.com Minneapolis/St. Paul Metro Area: http://mntrails.com/content/metro-crosscountry-ski-trails Prairieâ&#x20AC;&#x2122;s Edge Nordic Skiers Fargo Moorhead: http://www.pens-xcski.org/ North Dakota Parks & Recreation Dept: http://www.parkrec.nd.gov/activities/skiing.html Iowa State Ski Trails: http://www.visitiowa.org/cross-country-skiing.htm

Andrew Poffenberger is the Executive Director of Endurance United, a Saint Paul based nonprofit with the mission of promoting an Active, Healthy and Outdoor lifestyle for people of every background. He raced competitively in cross country skiing through high school and college. In 2013, he began work with the Central Cross Country Ski Association where he stepped in as the Sports Manager, and eventually the head coach of the CXC Para Team. During his time there, four CXC Para Team members qualified for the Sochi Paralympics.

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scene in motion Twin Cities Marathon; Brianna Conway

Surley Trail Loppet; Emily Eastman

Twin Cities Marathon; Courtesy of Twin Cities in Birkie Trail Run & Trek; American Birkebeiner Ski Foundation

Birkie Trail Run & Trek; American Birkebeiner Ski Foundation

Gear Western; Anna Templin

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Birkie Trail Run & Trek; American Birkebeiner Ski Foundation

Donkey Cross; Midwest Events

Run Crazy Horse; Action Sports Images

Donkey Cross; Midwest Events

One Last Tri; Midwest Events

Donkey Cross; Midwest Events

One Last Tri; Midwest Events

Run Crazy Horse; Action Sports

One Last Tri; Midwest Events

Run Crazy Horse; Action Sports Images

Minnesota Mile; Grandma’s Marathon

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Heritage Days Road Race; Heritage Days Road Race

Zero Prostate Cancer; Midwest Events

Heritage Days Road Race; Heritage Days Road Race

Park Tool Duathlon; Midwest Events

State Fair Milk Run; Midwest Events

Park Tool Duathlon; Midwest Events

State Fair Milk Run; Midwest Events

Park Tool Duathlon; Midwest Events

Zero Prostate Cancer; Midwest Events

Park Tool Duathlon; Midwest Events

Tri Rock Lake Geneva; Midwest Events

Med City Half Marathon; Med City Marathon

Tri Rock Lake Geneva; Midwest Events

Running of the Bays; Kristen Nobs

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Running of the Bays; Kristen Nobs

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Holiday Gift

Guide

Hickies

www.hickies.com Rubberized and playful-looking, Hickies shoelacereplacement systems let you mix up colors and even your fit--individual segments allow customized snugness and looseness options.

Hydraform Flash HydroStrobe Thermal Handheld Bottle www.amphipod.com

Turn your bottle into a flashing powerhouse The new Hydraform Flash HydroStrobeTM Thermal Handheld for 12 oz. and 20 oz. ergonomic bottles marries visibility with hydration for an all-in-one solution to keep you safe on the road.

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How to Race Strong for the Rest of Your Life www.velopress.com

Pace Norviz LS www.hellyhanson.com

Fast After 50 is for every endurance athlete who wants to stay fast for years to come. For runners, cyclists, triathletes, swimmers, and cross-country skiers, getting older doesn’t have to mean getting slower.

A technical long sleeve top designed to keep you comfortable and visible during brisk days and dark nights. The shirt is embedded with an all-over reflective print for extra visibility at night. Additional features include X-Cool quick-dry fabric, a chest zipper for ventilation, and thumbholes for comfort.

Night Runner 270° Shoe Lights http://nightrunner270.com/

Developed by athletes for athletes, Night Runner 270° safely attaches to your shoes and lights the way from dusk till dawn without the hassles of headbands, belts or straps.

Mojo Elite Graduated Compression Recovery and Performance Socks www.mojosocks.com

MoJo Compression Socks maximize muscle oxygenation and boost energy with unparalleled, scientifically optimized, compression technology for all-day benefits. Used by professional triathletes around the world, Graduated Compression socks are scientifically proven to maximize power, boost energy, and speed recovery time. www.midwestevents.com

Future Triathlete or Marathoner Baby Bib and Hat Start your new athlete out right with our 100% cotton bib. Available in pink or blue. Contact brigid@midwestevents.com

Platypreserve ToeSox Grippy Half Toe Bella Socks www.toesox.com

It’s like you’re barefoot... but even better! The patented non-slip grip keeps your feet stable on your mat and the organic cotton material with absorb sweat. Perfect for yoga, Pilates, dance, barre, and martial arts.

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www.cascadedesigns.com/platypus/wine-preservation/ platypreserve/product Want to enjoy your favorite wine in a setting that isn’t exactly wine-appropriate? PlatyPreserve is the perfect solution for transporting your wine securely – whether you’re backpacking, cycling, traveling or at a concert. The lightweight, flexible bottle travels comfortably in a backpack or shoulder bag and the cap provides easy pouring and a secure closure.

qíPĤĲįıîįqíPĤĲ your race all season

MINNEAPOLIS, MN

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Eat Well and Be Well This Holiday Season!

Pumpkin Protein Muffins with Oatmeal

Val Schonberg

Athletes know that what you eat has a powerful effect on your ability to perform your best. Whether you are in your off season or preparing for an upcoming race, as the saying goes, “you cannot out-train a bad sports diet”. However, with the holidays around the corner, efforts at good nutrition often seem insurmountable with busy schedules, endless parties and tempting carb-laden goodies everywhere you look. Too often I hear many health-conscious individuals proclaim that their strategy to maintain control (coincidentally when life feels out of control) is just “tighten up” those food rules. Vowing to steer clear of certain foods or not eat and “save up” for a special meal or event are a couple examples. Unfortunately, this strategy often backfires. Numerous studies have concluded that being overly hunger is truly the “best spice” for increasing overall intake and cravings for foods higher in sugar, salt and fat. According to a report published in 2008 by the USDA Research Service, long stretches between meals (5 to 6 hours compared to 4 hours) and eating away from home contribute to individuals eating significantly more calories with lower diet quality. In another study, when researchers presented healthy females with high and low calorie food pictures after a brief period of food restriction, MRIs of the reward centers in their brain indicated an increased desire for the more calorically dense foods (Siep, 2009). To eat well and be well throughout the holidays: 1) Plan to limit the time between meals. Aim for 4 hours between meals, giving yourself permission to eat enough at each meal rather than waiting too long, or conversely, grazing throughout the day. Planning meals that include high quality fruits and vegetables, healthy fats, wholesome carbohydrates and lean sources of protein will provide essential nutrients to keep you satisfied and sustain a healthy immune system during the cold months ahead. Eating mindfully (i.e. slowly, without distractions and savoring your food) while staying aware of your internal cues of hunger and fullness will also help regulate overall energy intake. 2) Choose nutrient-dense snacks. Pair fruits and vegetables with protein-containing foods such as nuts, cheese and yogurt to stay fueled during the most active part of your day and prevent ravenous food binges later on. Seek out seasonal fruits such as apples, pears, and oranges that are full of flavor and vitamin C – an important vitamin and antioxidant to keep you healthy and prevent you from missing important workouts or training. 3) Limit intake of foods prepared away from home. Instead, enjoy more home-cooked meals! One thing that most nutrition experts agree on is this point: everyone needs to be cooking and preparing more wholesome foods at home. To manage busy holiday schedules, plan ahead and seek out healthful, convenient food options when eating away from home. For example, a bowl of butternut squash soup with a hearty salad or sandwich. For grab-and-go, consider trying a couple new recipes that incorporate flavorful, wholesome ingredients such as the Pumpkin Protein Muffins with Oatmeal provided here or the Apple and Beet salad featured in Midwest Event’s October newsletter. Remember, keep good food in your refrigerator and you will eat good food. Be Well and Happy Holidays!

What could be better after a morning run or bike ride than some warm and tasty muffins? Packed with wholesome and nutritious ingredients, these muffins make a great autumn breakfast or an ideal recovery snack for any athlete. Ingredients: 1 ½ cups Oats 1 (15 oz.) can Pumpkin ¾ Brown sugar, packed ¾ cup Canola oil 2 large Eggs

1 cup Whole wheat flour ½ cup Protein powder (unflavored or vanilla)* 1 ½ tsp Baking soda ¾ tsp Baking powder ¾ tsp salt

1 ¼ tsp Pumpkin spice (ginger, nutmeg and cinnamon mixed together) 1/3 cup (plus 1 tbsp) Chopped walnuts or pecans (optional) Directions: 1. Preheat oven to 375 Degrees. 2. In a large mixing bowl beat the brown sugar, oil and eggs together. 3. Add in the oats and pumpkin. 4. In a small bowl, combine the dry ingredients. 5. Gently mix dry ingredients into oat mixture, mixing as little as possible. 6. Fold in 1/3 cup nuts (if desired). 7. Pour batter into paper lined muffin tins, filling each muffin cup approximately 2/3 full. 8. Sprinkle tops of muffins with remaining chopped nuts (if desired). 9. Bake about 12-15 minutes or until toothpick inserted into the center of a muffin comes out clean. Yield: approximately 18 muffins. * Note: If you don’t have protein powder on hand, or would rather not use it, just replace the ½ cup protein powder with an additional ½ cup whole wheat flour.

Val Schonberg is a registered, licensed dietitian with a master’s degree in nutrition science and is board certified as a specialist in sports dietetics. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals 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.

www.midwestevents.com

Cross for triathletes by Kris Swarthout

Switch gears and try something new for the off season! As our traditional tri season begins to wind down, it is important for us to think about how we are going to deal with the “off season”. A few traditional theories are to; 1.Keep training as usual with no real break or modification, 2.Take the winter off and do nothing, 3.Switch gears and try something different. I have written before why numbers 1 and 2 are not great ideas, so today let’s focus on number 3. Switching your sport focus does a few things, it eliminates the chance you become bored doing the same old routine, but more importantly it allows you to reignite your hunger for tri training. By not burning out over the winter, you can return in the spring hungry like the wolf and return even stronger. There are many sports that benefit triathletes, nordic skiing, competitive swimming, and hockey are a few that normally come to mind for northerners. One sport you should strongly consider is CycloCross or “Cross” as the locals call it. CycloCross is a combination of road cycling, mountain biking and cross country running. It benefits triathletes by increasing bike handling skills, improving pedaling efficiency, building run strength and improving transition skills. You will need to invest in a CycloCross specific bike for this sport, but who doesn’t need another bike, am I right? You will also need a pair of mountain bike shoes with a healthy tread. Beyond those simple pieces, you are pretty much set to rip it up in the mud. So why is CycloCross the best of season sport? Triathletes in general have poor pedal stroke efficiency and bike handling skills due to our time going straight and fast on TT bikes. Learning how to generate power through the entire pedal stroke and knowing how to handle your bike in corners and in a group will help you go faster on your TT bike guaranteed. As triathletes we have a nice built in base of running, so running up short hills or through/over barriers will come as second nature to us. Learning to mount and dismount your bike as you move through the barriers will allow you to exit T1 and return to T2 like pro. Learning to execute flying mounts and dismounts are skills, many triathletes never learn, but all CycloCross racers know full well. Training for CycloCross does not need to be elaborate. Simply go down to 20 www.midwestevents.com

your local park and ride through everything you can find. During a typical CycloCross race you will normally ride through grass, asphalt, mud, dirt, sand and water. CycloCross races have different types obstacles scattered around the course so be prepared to dismount, mount, climb, jump and run. You can normally find CycloCross training groups in your area by checking the local race calendar. Normally these are free, but some may require that you sign up for their race. The best parts of CycloCross outside of the training are the races are really cheap and you can sign up on race day, they start at later times than triathlons, the atmosphere is light and festive, the races are relatively short and based on time, you are guaranteed to get dirty and normally there is beer afterwards. Hopefully this will motivate you to get out and try something new this “off season”. If you happen to see me out on the course, please be kind and not get too frustrated when you have to yell “on your left” at me all race. I will be sure to have an extra cold one for you at the bike wash afterwards.

Kris has been a competitive presence in triathlons since 2001. First as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com

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