Mwejanfeb2014issu edition by Midwest Events

06.08 Trinona - Winona, MN / 07.12 Minneapolis, MN / 08.23 Maple Grove, MN

THREE CITIES. THREE RACES. THREE WAYS TO PROVE YOUR DOMINANCE.

Not only that, but you’ll receive $50 off registration and a VIP race experience that includes premium check-ins, a series bib number and more. So what are you waiting for? Register today. R

A T

contents 04 06 10 11 12 16

Race Calendar Scene in Motion Training - Winter Resolutions Cycling - Gravel Racing XC Ski - Strengths and Weaknesses Winter Activity Guide

20 Winter Nutrition Congratulations to Paul Henninger - contest winner of the Birkie Tour race entry! We hope you have a great race! Check out www.midwestevents.com for our monthly race entry contest! Januaryâ&#x20AC;&#x2122;s contest is for an entry to the Fargo Marathon! On the Cover- 2013 Loppet; photo by Steve Kotvis, f/go photography This Page - Jingle Bear Run and State Cyclocross Championship; photos by Jenn Barnett

RACE CALENDAR

sponsored by

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

DATE

EVENTS

LOCATION

TYPE

DATE

EVENTS

LOCATION

TYPE

1/25

Beat the Freeze Biathlon

Hudson, WI

Biathlon

2/8

Treehaven Tromp

Treehaven, WI

Snowshoe

1/4

Twin Cities Championships Battle Creek Park

St.Paul, MN

XC Skiing

2/14

Snowshoe Rendezvous

Cornell, WI

Snowshoe

1/5

Twin Cities Championships Theodore Wirth Park

Minneapolis, MN

XC Skiing

2/15

Book Across the Bay

Ashland, WI

Snowshoe

1/4

Finding Rainbow XC Ski Races

Waubun, MN

XC Skiing

2/15

Prospect Lions Snowshoe Roar

New Berlin, WI

Snowshoe

1/11

Dammen Nordic Ski Race

Austin, MN

XC Skiing

2/15

Tahquamenon Falls

Paradise, MI

Snowshoe

1/11

Sisu Ski Fest 42K, 21K

Ironwood, MI

XC Skiing

2/16

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

1/11

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

2/22

Snowshoe YooperBeiner Race/Trou

Ironwood, MI

Snowshoe

1/25

Seeley Hills Classic

Seeley, WI

XC Skiing

2/23

Stomp the Swamp

Wausau, WI

Snowshoe

2/1

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

3/1

Timm’s Hill Trudge

High Point Village, WI

Snowshoe

2/1

Edgewood Winter Blast

Fargo, ND

XC Skiing

3/1

Lake Wissota Loppet

Lake Wissota, WI

Snowshoe

1/18

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

3/1

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

1/18

Birkie Tour

Hayward, WI

XC Skiing

3/2

Squirrel Hill

Minocqua, WI

Snowshoe

1/19

Boulder Lake Race 10.3 & 31 K

Duluth, MN

XC Skiing

3/2

Porcupine Mountains

Silver City, MI

Snowshoe

1/24-1/26 MGHS Noquemanon Ski Marathon

Marquette, MN

XC Skiing

3/8

Hot Air for Hearts Snowshoe Races

Cable, WI

Snowshoe

1/25

Mora, MN

XC Skiing

1/1

ALARC Ice Dive

Excelsior, MN

Plunge

Mora Lantern Loppet

1/26

Saint Mary’s University 10K

Winona, MN

XC Skiing

2/1

CFF Stair Climb

Minneapolis, MN

Stair Climb

1/26

Marine/O’Brien Ski Race

Marine on St. Croix, MN

XC Skiing

2/22

Fight for Air Climb

Minneapolis, MN

Stair Climb

1/31

Candlelight Ski

Menomonie, WI

XC Skiing

4/5

Leukemia Lymphoma Stair Climb

Minneapolis, MN

Stair Climb

1/31-2/2

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

1/1

Resolution Solution 5K

White Bear Lake, MN

Run

2/1

Candlelight Cross Country Ski

Whalen, MN

XC Skiing

1/1

Commitment Day

Bloomington, MN

Run

2/1

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

2/8

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

1/4

Frosty Frolic 5K Run/Walk, 1/2 Mile Kids’ Fun Run

Circle Pines, MN

Run

2/9

Vasaloppet USA

Mora, MN

XC Skiing

1/4

Polar Bear Prediction 5K

Rochester, MN

Run

2/9

North End Classic

Cable, WI

XC Skiing

1/11

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

2/15-2/16 Twin Cities SuperTour

St. Paul, MN

XC Skiing

1/18

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

2/15

Book Across the Bay

Ashland, WI

XC Skiing

1/25

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

St. Paul, MN

Run

2/15

Skiers Vs Cyclists TT

Lake Elmo, MN

XC Skiing

1/25

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

Center City, MN

Run

2/20-2/23 American Birkiebeiner

Cable, Hayward WI

XC Skiing

1/25

Amana Freezer 5K

Amana, IA

Run

3/1

Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

2/1

Frozen 5K

Spicer, MN

Run

3/8

Pepsi Challenge

Biwabik, MN

XC Skiing

2/1

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

1/4

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

2/2

Freeze Your Buns Run

Hamel, MN

Run

1/5

Moose Tracks

Minocqua, WI

Snowshoe

2/8

YMCA Valentine’s Heart Throb

Onalaska, WI

Run

1/11

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

2/8

Valentines Day TC 5K

Minneapolis, MN

Run

1/11

Jack’s Snowshoe Jaunt & Little Jack’s Snowshoe Fun Run Spooner, WI

Snowshoe

2/8

Seroogy’s Valentine Run

DePere, WI

Run

1/11

Yukon Days

White Bear Lake

Snowshoe

2/9

Lace up Against Breast Cancer

Rochester, MN

Run

1/12

Sasquatch Shuffle Snowshoe Race

Afton, MN

Snowshoe

2/15

Sweetheart Runs 5K, 10K, 10M, Kids Run

Mahtomedi, MN

Run

Hearts & Running 5K

St. Paul, MN

Run

1/18

King Boreas Snowshoe Race

St. Paul, MN

Snowshoe

2/15

1/18

Winterrific Snowshoe Race

Savage, MN

Snowshoe

2/15

Frozen Feat

Grand Forks, ND

Run

1/18

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

2/15

Half Fast Half Marathon, 6.55 Mile & 5K

Vadnais Hts, MN

Run

1/18

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

2/22

Spring Fever Charity 5K

St. Cloud, Mn

Run

1/19

Boulder Lake Snowshoe Stomp 4 & 8 K

Duluth, MN

Snowshoe

3/1

White Bear Winter Frolic

White Bear Lake, MN

Run

1/25

Powder Keg Snowshoe & Snowbike

Eau Claire, WI

Snowshoe

3/1

Special Olympics Splash & Dash 5K

Minneapolis, MN

Run

1/25

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

3/1

Plunge 5K

Minneapolis, MN

Run

1/25

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

3/1

Florida Keys Sombrero Beach Run

Marathon, FL

Run

1/25

Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

3/1

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

2/1

Iowa State Championships

Cedar Falls, IA

Snowshoe

3/2

Run on Water

Bayfield, WI

Run

2/1

The Udder Snowshoe Race

Athens, WI

Snowshoe

3/8

100% Irish for a Day TC 5K and TC 10 Mile

Minneapolis, MN

Run

Snowshoe

3/15

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

2/1

Twin Cities Snowshoe Shuffle

New Brighton, MN

2/1

Iola Twilight

Iola WI

Snowshoe

3/15

Jake O’Connor’s Luck ‘o’ the Lake 5K

Excelsior, MN

Run

2/8

Chippewa Valley Power Keg

Eau Claire, WI

Snowshoe

3/15

St. Patrick’s Day Red Beard Run

Willmar, Mn

Run

www.midwestevents.com

DATE

EVENTS

LOCATION

TYPE

3/15

Shamrock Shuffle

Bemidji, MN

Run

3/15

Get Lucky 13.1Miles, 7K

Minneapolis, St Paul, MN

Run

3/16

St. Patrick’s Irish Traditions 5K

St. Paul, MN

Run

3/23

Return of the Robin Run

Rochester, MN

Run

1/27

Arrowhead 135 Mile Winter Ultra Run

International Falls, Mn

Trail Run

4/11

Zumbro 100 Mile Endurance Run

Theilmann, MN

Trail Run

4/12

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Trail Run

4/26

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

5/3

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

5/17-5/18 Savage 100

Savage, MN

Trail Run

1/26

YMCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/1

Tri-U-Mah Indoor Triathlon

UM Minneapolos, Mn

Triathlon

2/1

Iceman Triathlon

Grand Forks, ND

Triathlon

2/9

END-IT - Iceman Triathlon

Grand Forks, ND

Triathon

3/16

YMCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/1

Penn Ice-Cycle Loppet

Minneapolis, MN

Ice Cycling

1/19

Cold Catfish Cup

Woodbury, MN

Mtn. Bike

2/2

Penn Cycle Fat Tire Loppet

Minneapolis, MN

Mtn. Bike

2/8

Powder Keg Fat-Bike Races

Eau Claire, WI

Mtn. Bike

2/15

Skiers vs Cyclists Skiing TT

Lake Elmo, MN

Mtn. Bike

2/15

Fatbike Frozen 40

Elm Creek, MN

Mtn. Bike

2/28-3/2

Cuyuna Lakes Whiteout

Crosby, MN

Mtn. Bike

3/8

Fat Bike Birkie

Hayward, WI

Mtn. Bike

2/22

Cirrem

Cumming, IA

Gravel Bike

3/9

Melting Man

Marcellus, MI

Gravel Bike

3/22

Barry Roubaix

Hastings, MI

Gravel Bike

4/5

Renegade Gent’s Race

Ankeny, IA

Gravel Bike

4/12

Ragnorok 105

Red Wing, MN

Gravel Bike

4/20

Dickie Scramble

Elgin, MN

Gravel Bike

4/26

Trans Iowa V10

Grinnell, IA

Gravel Bike

5/17

Almanzo 100/Royal 162/Alexander

Spring Valley, MN

Gravel Bike

5/24

The Bear 100

Laona, WI

Gravel Bike

6/7

Gold Rush Gravel Grinder

Spearfish, SD

Gravel Bike

6/14

Westside Dirty Benjamin

Chaska, MN

Gravel Bike

1/11

ICEMAN MN 5k Obstacle Mud Run

Dayton, MN

Adv Race

1/19

Triple D Endurance Race

Dubuque, IA

Adv Race

3/2

Mt. Ashwabay Winter Dash

Bayfield, WI

Adv Race

1/27-1/29 Arrowhead 135

International Falls, MN

Ultra

3/29

Fargo, ND

Ultra

Extreme North Dakota Sandhills Ultra Run

Race DJ for under $300 @FultonPro www.fultonproductions.com

37th

ANNUAL

Get in Gear 10K • 5K • 2K • Half Marathon

Don’t miss Minnesota’s Annual Rite of Spring A run for all ages!—In all weather! Saturday, April 26, 2014 • Minnehaha Park, Minneapolis www.getingear10k.com

scene in motion Cyclocross State; Jenn Barnett

Madison Marathon; Rita Kelliher

Chocoholic Frolic; Walker Athletic Photography

Madison Marathon; Rita Kelliher

Athleta Unleash the She; Jenn Barnett

Jingle Bear Run; Sue Gergen

www.midwestevents.com

Athleta Unleash the She; Jenn Barnett

Jingle Bear Run; Sue Gergen

Gear Western; Ari Mahonen

Life Time Turkey Day 5K; Life Time Fitness

Chocoholic Frolic; Walker Athletic Photography Fast Before the Feast; Brigid Thompson

ready to run We have races for all paces. Join us for one (or 3.1, or 10, or 13.1, or 26.2) in 2014! TC Kids Fieldhouse Fun Run Saturday, February 1

TC Urban Dash Summer, TBD

Valentineâ&#x20AC;&#x2122;s Day TC 5K Saturday, February 8

TC 10K Saturday, October 4

100% Irish for a Day TC 5K & TC 10 Mile Saturday, March 8

TC 5K Run/Walk Saturday, October 4

Medtronic TC 1 Mile May, TBD

Medtronic TC Family Events Saturday, October 4

TC Kids Cross Country Fun Run Saturday, May 17

National Running Day Wednesday, June 4

Red, White & Boom! TC Half Marathon Friday, July 4

Medtronic TC 10 Mile Sunday, October 5 Medtronic Twin Cities Marathon Sunday, October 5 TC Kids Marathon Year-round running events and programs for kids

Visit tcmevents.org for details and registration.

www.midwestevents.com ÂŠ2013 Twin Cities In Motion 039-2302v

Gear Western; Ari Mahonen

Fast Before the Feast; Brigid Thompson

CLIMB

2014

FIGHT FOR AIR

FEbRUARY 22, 2014 US bANK PlAZA miNNEAPOliS, miNNESOTA FightForAirclimb.org â&#x20AC;˘

WE climb FOR

}

651-227-8014

New location! Register Today for Early bird Discount!

healthy lungs and healthy air.

training Winter Resolutions for Summer Performance by Marie-Christine Leisz, DO photo by Jenn Barnett

It is time again to make New Year’s resolutions to prevent injury and improve performance. I have three suggestions this year: 1: Start Weight-training: Generalized weight or resistance training can improve endurance sport performance! Endurance athletes used to think weight training would cause them to “bulk up” and be too heavy to compete successfully. Research has shown that weight training, combined with endurance training, can improve running, cycling and Nordic skiing performance. Why? Because strong muscles can generate more force and power than weak muscles. Strong muscles use energy more efficiently. So, strong muscles can do the “work” of exercise longer than weak muscles. Strong muscles and their tendons are “stiffer” than weaker muscles. This quality of stiffness is being extensively studied as it relates to sports performance. Stiffness is the opposite of flexibility and seems to allow the muscle to rapidly capture and return energy much like a coiled spring. Stiffer muscles and tendons also may be more resilient to injury. All of these positive effects translate into faster, more efficient running, skiing and cycling. There are many different types of resistance training methods; light weights - many repetitions, heavy weights - low repetitions, free weights, machines, etc. The type of resistance training you do depends on your sport. I strongly recommend a few sessions with a good athletic trainer who understands your sport, to make sure your strength training program is appropriate for you. 10

www.midwestevents.com

2. Do Pilates: Here’s another way to strengthen this year! If there is one activity that I encourage every patient I see (not just the athletes) to participate in, it is Pilates. Developed by Joseph Pilates during WWI to recondition injured soldiers, this exercise method has evolved into the mat and equipment-based regimen we know today. I discussed the benefits of generalized strengthening above. Pilates is a focal exercise program strengthening the core, or the muscles of the abdomen, pelvis and low back. Pilates trains these muscles to create the stable foundation of support needed to run, Nordic ski and cycling efficiently. In my opinion, there is a correlation between good core strength and lower incidence of endurance sports overuse injuries. Much of the reported benefit of the Pilates exercises is anecdotal, but research studies are beginning to compare the benefits of Pilates to other exercises. The most comprehensive review was one by Wells, et al, published in Complementary Therapies in Medicine, 2012, reviewing 119 research articles studying Pilates. Wells concludes that more controlled studies are needed but Pilates does appear to improve abdominal, low back and pelvic muscle stability and muscle activity. 3. Optimize Hydration: In a recent article, I discussed the importance of maintaining good energy balance, eating a diet with the right number of calories in the right ratio of protein, carbohydrates and fats. This balance ensures you have the fuel you need to train and compete at a high level and recover quickly. The same is true of hydration. Exercise performance is impaired by losing as little as 2% of your body weight through dehydration. Dehydration causes a domino ef-

fect, negatively affecting metabolic function. If you are dehydrated, you have less blood volume. Less blood volume means the cardiac output is reduced. This means oxygen is delivered less efficiently to the exercising muscles, i.e., decreased VO2 max. There is less blood delivered to the skin to enhance cooling the body so the core temperature rises. Heat related illness can occur. Dehydration is more common in the summer but can also happen in the winter. This is because the colder the air, the less humidity it can contain. In cold, dry air we lose more fluid as vapor in the air we exhale. Exposure to cold suppresses thirst. We sweat as much when we exercise in the summer but may not carry water or a sport drink when running or Nordic skiing like we do in the summer. To prevent dehydration, you need to make sure you drink while you exercise. Weigh yourself before and after a training bout. Replace the weight lost with fluid. Add some strengthen training and optimize hydration for the best endurance sports year ever! 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

For The

Gravel...it’s not that bad!

Lakes

by Andy Tetmeyer photo by Jenn Barnett One of the fastest growing and most fun things happening in cycling is gravel racing. So, what and why? Riding and racing on gravel is as old as the bicycle. For the first few decades after the invention of the modern bike, riding meant that part or all of your ride would be on dirt or gravel roads. Then as paved roads became the norm, gravel turned into something to be avoided if at all possible. A ride with two or three miles of gravel was proof that you were a tough and dedicated rider. And to be fair, a few miles of gravel on a road bike with 19mm rims and skinny tires pumped to 120 psi is not a cakewalk. More on gear later. About 10 years ago, a few people here in the Midwest started organizing and promoting gravel events ranging in distance from 100 to 330 miles. These were endurance tests for serious riders, or complete nut jobs, or both. In spite of the difficulty of these events, more and more people started to enter them. For the most part, gravel races in the Midwest started out as free, semi organized group rides most and still are. The difference is that they’re WAY bigger, and they fill fast. For example spaces allotted for newcomers to the brutal 335 mile 35 hour time limited race known as Trans Iowa filled in a day. The Almanzo 100 started in 2007 with 13 riders riding gravel from Rochester to Mankato. Now based in Spring Valley, 110 miles from the Twin Cities the event has expanded to three days. There are 3 separate bike races of 100, 162, and 380 miles, and a 100km gravel footrace through southeast Minnesota’s trout stream and farm country. There were over 1400 registrants for the weekend. Donations are welcomed, but most races remain free. Almanzo’s founder and visionary Chris Skogen had this to say about his race and gravel racing in general: “Well...I think the concept of free-to-enter bike races is one that stands to get an awful lot of folks on bikes and in a setting that they may have not previously cared to explore. By eliminating the entry fee, Almanzo has removed several barriers to the sport and thus allowed people from all walks to come out and push themselves, not just those folks with the burning desire to compete.” Skogen is completely right. Line up for a race and you will see the a huge range of riders. At the front will be the people who are serious about racing. They’re fast, and are there to contend for the win. Further back will be the pretend racers (that’s where you’ll find me most of the time). They’re at the race to go hard and compete against their own cohort, but are not contesting the overall win.

.com

Run

cycling

NISSWA, MN You’ll also see plenty of riders who are simply there for the challenge of 100 miles, or gravel, or both. These people show up for the personal challenge. The common thread is that all the riders are challenged, either by other racers, or the terrain and distance. More often than not gravel races are scenic, and all have extremely light traffic - cars simply are not a problem. Traffic is very light, speeds are lower, and you can usually hear a car from a long way off. Don’t show up for a gravel race with the aforementioned skinny rims and skinny tires at 120 psi. While it is possible to stay upright and finish 100 gravel miles this way it is not recommended. At a minimum you should have 28mm tires at 70 or 80 psi. Even better are 32-40mm tires with some tread run at 40-65 psi on 23 or 25mm wide rims. After you meet those width recommendations, just run what you brung. Touring bike, cross bike, mountain bike, fat bike… you’ll see them all. You’ll need to be able to navigate the course with a set of cue cards, most courses are not marked. Be prepared, the cardinal rule if gravel racing is “you are responsible for you”. Skogen adds ‘all riders are required to take the start, and finish under their own power’.

FRIDAY, APR. 25 5K AND HEALTH EXPO

Tubes and a basic tool kit are an excellent idea. Bring food and water, generally enough to get through 40 miles, unless the organizer states that there are no convenience stores or towns along the course. Don’t make the mistake of over-packing and trying to carry enough for 200 miles. Gravel racing is not trekking the Gobi desert – there are gas stations and other stores that sell food. Farm houses have water. Cell phones work even on dirt roads.

SATURDAY, APR. 26 MARATHON HALF MARATHON RELAY MARATHON 10K RACES

Minnesota had over 25 gravel events last year. Registration for Almanzo is open during the month of January at Almanzo.com. Gravelgrindernews.com is an excellent resource for race listings, gear review, and general information about gravel racing. 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.

www.midwestevents.com RFTL_MidwestEvents_AdCopy_130815.indd 1

10/11/2013 1:20:45 P

xc ski Capitalize On Your Strengths and Improve Your Weaknesses by Kevin Johnson photo by Jenn Barnett

What a difference a year makes! I re-read the article I wrote last year at this time and it begins by saying “As I write this, it is RAINING.” Thank goodness we have a different story this year and keep your fingers crossed that it will continue in this manner all the way until March. Since we have been blessed with good early-skiing conditions over most of the Midwest you have no excuses this season not to be fully prepared for the big races. Take advantage of it! Coaches often times say that training should focus on improving your weaknesses. While I don’t completely disagree, I want to put a slightly different slant on it. My mantra for this season is: Take advantage of your strengths, and limit the liabilities of your weaknesses. I believe this is incredibly important on race-day where you only have a limited amount of time and energy to perform, but it also applies to everyday training. Race-day isn’t the day to try to force new skills or skills you have not yet mastered, but adding these progressively into training can be beneficial if done with focus. Most skiers are aware of their weaknesses (aerobic fitness might not be as good as you’d like, maybe you’re a bit “heavier” than you’d like, maybe you don’t ski steep uphills very well, etc.) but determining their strengths can often be more challenging. If you ski with other people on a regular basis, they can often be a good reference 12

www.midwestevents.com

point for comparison. If you mostly ski alone, pay attention to how you are feeling at different points along the trail the next few times you’re skiing. Once you have assessed your strengths and weaknesses, the next step is to create a plan to continue your overall improvement. Here are 2 strategies both aimed at improving your weaknesses and continue to reinforce your strengths. Begin both type of workout with 10-15 minutes of easy skiing and some light stretching to get your body fully warmed-up. The Sandwich Workout (or Strength-WeaknessStrength): Choose a part of your skiing that you are really good at and spend 10-15 minutes working on that. Find a small part of the trail and ski that segment over and over. For example, I really like classic skiing up gradual uphills, so I would find a nice gradual hill and repeat it for 10-15 minutes. After this segment, choose another part of your skiing that you’re not very good at and work on that for 10-15 minutes. I’m not great at classic skiing in flat terrain, so I would find a nice flat section and work in that area for 10-15 minutes. The workout then concludes with another 10-15 minutes of something you’re good at; or repeating the first segment. The Hyper-Focused Workout (or 5-Minutes On, 5-Minutes Off): The goal here is to be really, really focused on improving your weaknesses for

very short period of time. After the warm-up, spend 5 minutes working on something that you aren’t very good at. Follow this with 5 minutes of normal skiing. Then repeat at least 2 more times focusing on the same weakness. This strategy allows you to mentally and physically focus your effort for a short time, and then relax and just enjoy skiing. And the repetition is KEY. Once you’ve done 3 rounds of focusing on the same weakness, you can move on to another weakness if you’d like, or you can just keep skiing easy. It is great to keep the desire to improve and I find that reminding yourself of your strengths helps keep the motivation for improvement at a high level. Remember, skiing should be fun, so if you really dislike some part of it, do something different that you really enjoy.

Kevin Johnson- ski and run coach with the Loppet Foundation. Kevin has worked with skiers from beginners to national champions as a coach and ski tech. He is currently training to compete in many of the midwest ski marathons this winter.

05.18.14

TOUCH THE TUNDRA WE’VE BEEN DOING THIS FOR 15 YEARS— & WE WANT YOU TO JOIN US! Run around titletown, have fun, make tracks through Lambeau Field, impress friends, & possibly qualify for Boston — yes, you still get free beer & bratwurst.

www.midwestevents.com

19TH Annual

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

May 24-25, 2014 Rochester, MN Saturday May 24th, 2014

10:00 am - 5 pm Med City Fitness Expo 10:00 am - 6 pm Race Packet Pick-up 10:00 am - 5:00 pm Mc Donalds Kids Play Zone 11:00 am Med City Kidsâ&#x20AC;&#x2122; Marathon 12:00 pm Med City Diaper Dash and Toddler Trot 1:00 pm Mascot Races 3:00 pm 5K run/walk 4:00 pm Happy Hour - Free Beer! 4:15 pm Awards Ceremony

Sunday May 25th, 2014

5:20 - 6:25am Shuttle Busses to Start line 7:00 am Marathon, half, relay and 20 mile start 9:00 am - 2:00 pm - Kids Play Zone 11:00 am - 2:00 pm Post Race Party-Free Beer, Live Music

Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com

Great course, lots of waterstops, live music, lots of good food, great rates on hotels.

Start Making Plans to Join Us! 26.2 Miles of Black Hills Beauty

Join us for a Memorable Memorial Weekend!

Med City Marathon 940 Somerby Parkway NE Byron, MN 55920 www.medcITYMARATHON.COM

Marathon Half Marathon 5 Person Marathon Relay Commemorative Finisher Medals Walker Friendly! (course open 7 hours!)

Sunday, June 1st Deadwood, South Dakota

www.DeadwoodMickelsonTrailMarathon.com

Winter Activity

City of Lakes Loppet Ice Climbing By Aleah Niemczyk photo by Tony Schreck Festival By Kristen Spargo photo by Steve Kotvis, f/go photography Celebrating Winter Minnesota-style The City of Lakes Loppet Festival – Jan. 31 – Feb. 2, 2014 - offers a good combination of family activities and competitive races, and this year will have a true festival-feel as nearly all of the 19 events will start and finish in a centralized area on Lake Calhoun. For the first time Loppet Weekend features separate classical and skate-skiing days, Saturday and Sunday, respectively, and offers a marathondistance option in both skiing styles. Other races and activities include snowshoeing, skijoring, dog sledding, snow-sculpture making, a carnival, and a kids’ “race.” For many the highlight is the Luminary Loppet where people of all ages and experience levels ski, snowshoe, or walk around Lake of the Isles among thousands of candle-lit ice luminaries. It’s truly magical. To ensure a high-quality experience for all pre-paid participants, the Loppet will be more stringent about registration and checking for official glow sticks given the increasing popularity of the event.

While the 9th Annual Sandstone Ice Festival may have come and gone, there’s still plenty of ice climbing opportunities near the Twin Cities awaiting local outdoor enthusiasts this winter. Staying in Sandstone, Robinson Park offers mixed and ice climbing routes for all levels as long as the weather cooperates. The Minnesota Climbing Association farms ice in the city’s park throughout the season’s cold months, maintaining the ice quality and working to establish new lines. The park is open to the public year-round, closing at 10 p.m. daily. Head north for more ample ice climbing venues, including Casket Quarry in Duluth, Gooseberry Falls State Park, Nightfall and Cascade Falls near Grand Marias, and hundreds of routes in and around the city of Thunder Bay, Ontario. Haven’t tried it yet? Vertical Endeavors Guided Adventures (VEGA) will hold three ice climbing classes this winter in Sandstone, MN. http://verticalendeavors.com/stpaul/iceclimbing-programs/

Birkie Fever

41st Annual American Birkebeiner Feb 20th to 23rd Hayward/Cable. WI photo by Kelly Randolph The Birkie is the largest ski race in North America. On skis or as a spectator, this is winter fun at its best! It starts Thursday Feb 20th with the Barnebirkie children’s event— the country’s largest youth ski race. Next is the Elite Sprints. Evening starts with the “Nikkerbeiner,” celebrating the Birkie’s beginnings, when wooden skis, bamboo poles, and knickers were the high-tech gear of the day. Friday includes the Junior Birkie at Telemark in Cable, and in Hayward the Barkie Birkie Skijor and the Giant Ski where teams of six people each buckle into a pair of 25-foot long wooden skis and “race” up Main Street. The day concludes with the Birkie Adaptive Events--500 meters or 3K. Saturday is race day for all Birkebeiner, Kortelopet, and Prince Haakon skiers. The excitement and camaraderie of being with this many of your fellow skiers is something everyone should experience.

Please register for the Luminary Loppet and other Loppet Weekend events online at www.loppet.org.

It’s the reason generations of families and friends plus so many new skiers continually head for the starting line of the legendary American Birkebeiner cross country ski marathon.

See you there!

www.Birkie.com

www.midwestevents.com

Guide

Arrowhead Ultra 135 Ski or Snowshoe The Arrowhead Ultra 135 is listed in the book by the Glow of “The World’s Toughest Endurance Challenges” by Richard Hoad and Paul Moore as one Candlelight of the 50 toughest races in the world. This human powered Ultra Marathon takes place in the coldest part of winter in the coldest city in the lower 48 states from Jan 27-29, 2014.

The course is 135 miles during deep winter across Northern Minnesota on the rugged Arrowhead State Snowmobile Trail from International Falls to Tower, MN. Racers pick their mode of transport at start: bicycle, ski or foot. 2014 is the 10th year. The race which started with 10 entrants grew to 135 starters in 2013, featuring some of the best winter ultra-athletes in the world. Racers have 60 hours to complete the race carrying mandatory gear including a -20 Deg F sleeping bag, bivy sack, stove, fuel, 2 quarts of water, survival food, matches, blinking lights, a whistle (to scare wolves?), etc. The race fills in record time and 2014 is full. But keep 2015 in mind. www.arrowheadultra.com

If you never tried a candlelit event before, let this be the season where you get out and experience a winter adventure in a whole new light! If you want to ski with even more light, look for an event close to the full moons, Jan. 15 and Feb. 14. Many of the events held throughout the winter include additional activities, such as bonfires, toasting marshmallows and much more. Hot chocolate and other refreshments are usually available for purchase and some parks offer ski/snowshoe rentals. ***IMPORTANT*** Events may be canceled or changed at the last minute, due to poor weather or wind conditions on the day of the event. Please check the DNR webpage or call the park for more information.

Snowshoe Shuffle This race at Long Lake Regional Park in New Brighton is the largest snowshoe race in Minnesota. It is a Midwest Championship Snowshoe Series event and also part of the Braveheart Series. The race on Feb 1, 2014 includes a 5K and 10K track, 5K dog walk and “Fun Run” course for kids. The groomed trails in the park are a perfect venue for snowshoeing. Hard to believe you are only minutes from downtown Minneapolis. This is the 9th year the race has been put on by the East Side Neighborhood Services. All proceeds provide scholarships for urban youth to attend Camp Bovey, a summer camp where kids learn to respect themselves, one another and the environment. Come enjoy the exercise and scenery and then join the post-race warm-up Chili Lunch and Awards Ceremony and Silent Auction held at East Side Neighborhood Services, 1700 2nd Street NE, Minneapolis, 55413. www.snowshoeshuffle.org

For a list of Minnesota DNR candlelight events go to: http://www.dnr.state.mn.us/ state_parks/candlelight_events.html

www.midwestevents.com

Looking for a race, fun run or walk? Visit www.andersonraces.com/events 651.688.9143 | info@andersonraces.com | www.andersonraces.com Become an Anderson Race Management Fan on Facebook

May 10 th, 2014 Register online at www.journeysmarathon.org or call 800-359-6315

An Eagle River Area Chamber of Commerce Event

La Crosse, WI  May 2-3, 2014

3 Ways to Run:

  

Half Marathon 2-Person Half Marathon Relay OR Compete in the Bluff Challenge! • Climb 1.5 miles up Grandad Bluff Friday night in the unique Running Time Trial

• Race in the Half Marathon Saturday Morning • Fastest combined times earn cash prizes!

One-of-a-Kind Course! Begin the race at the highest lookout point in La Crosse, Wisconsin and finish along the Mighty Mississippi!

To Register: www.FestivalFoodsGrandadHalf.com

Jill’s Tips for Winter Nutrition by Jill Tiffany, CN, CPT

Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the More info: JillTiffany.com Health Advisory board for Supplement Spot™.

Blueberry Scones

Keeping your immune system strong means staying healthy and never missing a race! Have you ever heard (or maybe it has come out of your own mouth) anyone say, “Oh no, the flu is going around and I get it every winter”? The reality is that there are not any more germs going around in the winter than the summer. So why do people seem to get sick more often in the winter? The answer lies in your immune system. Many people are exposed to the same germs, but not every one of those people gets sick. A person with a strong immune system is more successful at fighting off germs. Incorporate these foods and supplements as a part of your regular routine: • Fermented Foods: such as kefir, natto, kimchee, miso, tempeh, sauerkraut, and olives • Organic Eggs from Free-Range Chickens: healthy fat and protein • Grass-Fed Beef: high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA (conjugated linoleic acid – a fatty acid that is 3-5 times higher in grass-fed animals than grain-fed animals and is an immune system enhancer) • Coconut Oil: contains lauric and caprylic acids which have anti-viral properties. • Blueberries and Raspberries: very high in antioxidants and low in sugar • Garlic: anti-bacterial, anti-viral, anti-fungal • Turmeric: an anticancer agent high in anti-oxidants; 5-8 times stronger than vitamins C & E • Cinnamon: powerful antimicrobial agent—found to kill E. coli and many other bacteria • Chlorophyll (found in green plant foods and sources like Dutch Greens™): Chlorophyll binds to toxins, such as mercury, and carries them out of your system. It helps you process more oxygen, cleanses your blood and promotes the growth and repair of tissues. • Mushrooms (especially Reishi): are rich in protein, fiber, vitamin C, B vitamins, and calcium • Maximum Beta Glucans™: one of nature’s most powerful immune boosters • Vitamin D: enhances the immune system

www.midwestevents.com

1 1/2 C Almond Meal 1/2 t Himalayan Salt 1 t Baking Powder 4 T Arrowroot Powder 1 C Blueberries

1/4 C Coconut Oil, melted 1 Egg 1 1/2 t Vanilla 1/4 C Pure Maple Syrup

Mix the first 4 ingredients, then add blueberries (frozen berries work best). Melt oil and whisk oil, egg, vanilla, and syrup. Then add to the dry ingredient mixture, stirring gently. Press the batter into an 8” round cake pan lined with parchement paper. Bake at 350 for 35 minutes. Let cool for 10 minutes, then lift out parchement paper. I love these warm!

www.midwestevents.com

3 MILE BIATHLON Hudson, WI

BEAT THE FREEZE A FUN COURSE FOR ALL AGES! A little bit of sweat and a lot of fun as you snowshoe, run or walk the 3 mile course and shoot paint balls throughout! *Minimum age of 10 years for paint ball guns. Parental guardian signed permission required if under 18 years.