Midwest Events January/February 2018 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2018

n o i t a n Desti Races Winter TRI Training Strength Training Healthy Anti-Diet Diets

Race & Event Calendar www.midwestevents.com

AMERICA’S SWEETEST RACE

Join The Movement minneapolis • april 14, 2018 hotchocolate15k.com #HC15k

OLYMPIC | SPRINT | KIDS TRI

content 04 RACE CALENDAR

14 RACE-CATION

07 DESTINATION RACES

16 WINTER TRI TRAINING

10 SCENE IN MOTION

18 THE HEALTHY ANTI-DIET, DIET

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 Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout

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.

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20 WINTER STRENGTH TRAINING FOR ENDURANCE ATHLETES

On the Cover: Swim Line-up at the St. Anthony’s Triathlon in St Petersburg, FL. Photo credit St. Anthony’s Triathlon This Page: Ironman swim start. Photo credit Midwest Events.

Congratulations to Ann Wasson - winner of the Chocoholic Frolic race entry and Lynn Reemstra - winnder of the Beast 2 Feast race entry! Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

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

STAIR CLIMB Date

Events

XC SKI Location

Type

Date

Events

Location

Type

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

2/17

LLS The Big Climb

Minneapolis, MN

Stair Climb

1/6 to 7

2/24

Fight for Air Climb

Minneapolis, MN

Stair Climb

1/6

Dammen Nordic Ski Race

Austin, MN

XC Skiing

3/3

CFF Stair Climb

Minneapolis, MN

Stair Climb

1/7

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

4/8

Fight for Air Climb

Des Moines, IA

Stair Climb

1/13

Seeley Hills Classic

Seeley, WI

XC Skiing

1/13

Buena Vista Snowjourn

Bemidji, MN

XC Skiing

1/14

Birkie Tour

Hayward, WI

XC Skiing

SNOWSHOE Date

Events

Location

Type

1/14

Boulder Lake Ski Race

Duluth, MN

XC Skiing

1/6

Sisu Ski Fest

Ironwood, MI

Snowshoe

1/19

Montebello Niteski

Bemidji, MN

XC Skiing

Lapham Loppet

Delafield, WI

XC Skiing

1/7

Snowshoe Scurry Race 2, 5K,10K

Middleton, WI

Snowshoe

1/20

1/7

Moose Tracks

Minocqua, WI

Snowshoe

1/20

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/13

Iowa State Winter Games

Janesville, IA

Snowshoe

1/20 to 21

Cable CCSA/JNQ

Cable, WI

XC Skiing

1/13

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

1/21

Langlauf at St. Johns

Collegeville, MN

XC Skiing

Masters World Cup

Minneapolis, MN

XC Skiing

1/13

Grass River Shiver 5K/10K

Bellaire, MI

Snowshoe

1/19 to 26

1/14

Boulder Lake Snowshoe Stomp 4 & 8 K

Duluth, MN

Snowshoe

1/26 to 28

Tour de Kamview

Thunder Bay, ON

XC Skiing

1/14

Snowshoe Scurry Race3, 5K,10K, duathlon

Mazomanie, WI

Snowshoe

1/27

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/20

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/27

Edgewood Winter Blast

Fargo, ND

XC Skiing

1/20

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/27

Badger State Winter Games

Wausau, WI

XC Skiing

1/20

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

1/27 to 2/4

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

1/21

Snowshoe Scurry Race 4, 5K,10K

Cambridge, WI

Snowshoe

1/28

Iowa Winter Games (IA & IL residents)

Dubuque, IA

XC Skiing

1/27

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/28

Marine/O’Brien Ski Race

Marine on St. Croix, MN XC Skiing

1/27

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Snowshoe

1/28

Lumberjack Jaunt

Brainerd, MN

XC Skiing

1/27

Snowshoe Roar

New Berlin, WI

Snowshoe

1/28

Nordic Spirit

Duluth, MN

XC Skiing

1/27

Neshota Park Snowshoe

Denmark, WI

Snowshoe

2/3

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

2/3

Wolf Tracks Rendezvous Ski Marathon & 1/2 Marathon

Minocqua, WI

XC Skiing

2/3

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

2/3

Big Island and Back

Excelsior, MN

XC Skiing

2/3

Pilot Knob Ski Race

Forest City, IA

XC Skiing

2/3

Greenway Ski Day

Grand Forks, ND

XC Skiing

2/3 to 4

Ishpeming SuperTour

Ispeming, MI

XC Skiing

2/4

Erik Judeen Classic

Duluth, MN

XC Skiing

2/10

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

2/10

Vasaloppet USA

Mora, MN

XC Skiing

2/11

North End Classic

Cable, WI

XC Skiing

2/17

Book Across the Bay

Ashland, WI

XC Skiing

2/17

Finlandia Ski Marathon

Bemidji, MN

XC Skiing

2/18

Pincushion Mountain Winter Festival

Grand Marais, MN

XC Skiing

2/22 to 25

American Birkiebeiner

Cable, Hayward WI

XC Skiing

3/3

Pepsi Challenge

Biwabik, MN

XC Skiing

3/3

Riverview Loppet

Brule, WI

XC Skiing

3/3

Squirrel Hill Loopy Loppet

Minocqua, WI

XC Skiing

1/27 to 28

Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

2/3

Big Island & Back

Excelsior, MN

Snowshoe

2/3

The Udder Snowshoe Race

Athens, WI

Snowshoe

2/3

Iola Twilight

Iola, WI

Snowshoe

2/3

Aspirus YooperBeiner Snowshoe Race/Walk

Ironwood, MI

Snowshoe

2/3

Freezin’ for a Reason

Wisconsin Rapids, WI

Snowshoe

2/4

Badger State Games

Marshfield, WI

Snowshoe

2/4

City of Lakes Snowshoe Loppet

Minneapolis, MN

Snowshoe

2/4

Snowshoe Scurry Race 5, Half Marathon

Middleton, WI

Snowshoe

2/10

Twin Cities Snowshoe Shuffle

New Brighton, MN

Snowshoe

2/17

Book Across the Bay

Ashland, WI

Snowshoe

2/17

Tahquamenon Falls

Paradise, MI

Snowshoe

2/18

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/25

Stomp the Swamp

Wausau, WI

Snowshoe

3/3

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/9

Dion National Showshoes Championships

Woodford, VT

Snowshoe

3/10

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

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RUN

TRIATHLON

Date

Events

Location

Type

Date

Events

Location

Type

1/1

Fresh Start 5K

Eden Prairie, MN

Run

1/21

Life Time Indoor Tri

Life Time Clubs

Triathlon

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/21

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/1

Life Time Commitment Day

Various Cities

Run

1/12

INCYDEMAN Indoor Triathlon

Ames, IA

Triathlon

1/6

Resolution Solutions 5K

White Bear Lake, MN

Run

2/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/6

Polar Bear Prediction 5K

Rochester, MN

Run

2/11

Tri-U-Mah Indoor Triathlon

UM Minneapolis, MN

Triathlon

1/7

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

2/25

Blizzard Blast indoor Triathlon

Eau Claire, WI

Triathlon

1/13

Frozen 5K

Spicer, MN

Run

3/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/20

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

4/8

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/21

Lake Minnetonka Flurry Scurry

Excelsior, MN

Run

1/27

Amana Freezer 5K

Amana, IA

Run

1/27

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

St. Paul, MN

Run

1/27

Winterfest 5K

Center City, MN

Run

1/27

Up, Up & Away 5K Run Walk

Hudson, WI

Run

1/28

B-B-BRRR

Fargo, ND

Run

1/28

Winter Iowa Games 5K

Dubuque, IA

Run

2/3

5K/10K Polar Challenge

Bemidji, MN

Run

2/3

Frozen Goose Race 5&10K

Rochester, MN

Run

TRAIL & ULTRA RUN Date

Events

Location

Type

1/21

im Schnee festsitzen Trail Adventure

Bristol, WI

Trail Run

2/10

Frozen Feet Night 5K/10K

Champlin, MN

Trail Run

2/11

Frozen Feet Half Marathon 10K/5K

Maple Grove, MN

Trail Run

3/24

END Sure Trail Ultra Marathon

Leonard, ND

Ultra

CYCLING- Road, Fat Tire, Gravel

2/3

Rosy Cheeks 5K

Story City, IA

Run

Date

Events

Location

Type

2/3

B-rrry Scurry

Clinton, IA

Run

2/3

BRR Ride

Perry, IA

Road

2/4

Freeze Your Buns Run

Hamel, MN

Run

1/3

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

Cuyuna Fat Bike Weekend

Crosby, MN

Fat Tire

2/10

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

1/5 to 7

2/10

Red Flannel Run 5M, 3M

Des Moines, IA

Run

1/6

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

2/10

Valentines Day TC 5K

Minneapolis, MN

Run

1/7

Framed Bikes re-Loppet

Minneapolis, MN

Fat Tire

2/10

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

1/10

Frozen Frolic Fat Bike Race

Rockford, MN

Fat Tire

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/10

Shiver Dash 5K

Elk River, MN

Run

1/10

2/11

Frozen Feet Run, 13.1M, 10K, 5K

Maple Grove, MN

Run

1/13

Freezer Burn Fat Bike Race

Cambridge, MN

Fat Tire

2/11

Hearts “r” Running 5K

Maple Grove, MN

Run

1/13

Snow Crush Fat Tire Race

Faribault, MN

Fat Tire

2/17

Cupid’s Undie Run

Minneapolis, MN

Run

1/14

Shelltrack

Manitowoc, WI

Fat Tire

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/17

Half Fast Half Marathon, 6.55 Mile & 5K

White Bear Lake, MN

Run

1/17

2/17

Frozen Feat

Grand Forks, ND

Run

1/20

Get Pfat with Pat #1

Bloomington, MN

Fat Tire

2/17

Duluth Polar Bear Plunge 5K

Duluth, MN

Run

1/20

Fat Bike Rennet

Bloomington, MN

Fat Tire

2/18

Hypothermic Half Marathon

Eden Prairie, MN

Run

1/20

Frosted Fatty

Duluth, MN

Fat Tire

Cold Catfish Cup

Woodbury, MN

Fat Tire

2/18

CRBC Chili Chase 4 Mile

Davenport, IA

Run

1/21

3/3

Hypothermic Half Marathon

Rochester, MN

Run

1/24

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

3/3

Chase a Leprechaun 5K

Becker, MN

Run

1/27

Brewery Vivant Farmhand Fatbike Race

Grand Rapids, MI

Fat Tire

3/3

Special Olympics Plunge 5K

Minneapolis, MN

Run

1/27

Faturday - Lake Rebecca

Rockford, MN

Fat Tire

Run

1/27

Freeze Your Fanny

Okoboji, IA

Fat Tire

1/27

Greenbelt Fat Bike Frenzy

Iowa Falls, IA

Fat Tire

1/27

Fat Bike Fun Race

Prior Lake, MN

Fat Tire

1/27

Get Pfat with Pat #2

Bloomington, MN

Fat Tire

1/27

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Fat Tire

1/28

B-B-BRRR

Fargo, ND

Fat Tire

1/31

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/1

Frozen Frolic Series

Champlin, MN

Fat Tire

2/2

Freewheel Bike Fat Thursday Cyclocrit

Spring Park, MN

Fat Tire

2/2 to 3

45NRTH Whiteout

Crosby, MN

Fat Tire

3/17

Shake Your Shamrock 7K & 5K Run/Walk

Centerville, MN

BIATHLON Date

Events

Location

Type

2/3

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

WINTER TRI Date

Events

Location

Type

1/27

King Boreas Winter Triathlon

St. Paul, MN

Winter Tri

2/17

Forest Frenzy Winter Tri

Boulder Junction, WI

Winter Tir

3/4

Stride, Ride, Glide Tri

Superior, Wi

Winter Tri

www.midwestevents.com

Date

Events

Location

Type

2/3

Fired Up Fat Bike Tour

Lake City, MN

Fat Tire

2/3

BRR Ride

Perry, IA

Fat Tire

2/4

Penn Cycle Fuoli Fat Tire Loppet

Minneapolis, MN

Fat Tire

2/7

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/10

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/10

Ham Lake SnowBowl Fat Tire Race

Ham Lake, MN

Fat Tire

2/10

Snow Bomb Fat Bike Race

Winona, MN

Fat Tire

2/11

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/11

Surly Masher

Minneapolis, MN

Fat Tire

2/14

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/17

Iowa Games Fat Bike Race

Waterloo, IA

Fat Tire

2/17

45NRTH Polar Roll

Marquette, MI

Fat Tire

2/17

Fat Forest Fourteen

Grand Rapids, MN

Fat Tire

2/17

Scoutâ&#x20AC;&#x2122;s Guide to the Snowpocalypse

Rochester, MN

Fat Tire

2/21

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/24

Faturday - Elm Creek

Champlin, MN

Fat Tire

2/24

FATBIKEBLITZ

Becker, Mn

Fat Tire

2/24

Rocheport Robaix

Rocheport, MO

Gravel

2/25

Bikecicle Fatbike Race

Grand Forks, ND

Fat Tire

3/3

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

ADVENTURE RACES & EVENTS Date

Events

Location

Type

1/14

Triple D Endurance Race

Dubuque, IA

Adv Race

4/14

Hammer Race 2018

Zumbro Falls, MN

Adv Race

1/5 to 6

Sandstone Ice Festival

Sandstone, MN

Event

FightForAirClimb.org EventsMN@Lung.org

FEBRUARY 24, 2018

U.S. BANK PLAZA MINNEAPOLIS, MN 31 FLOORS | 680 STEPS

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DESTINATION

R A C E S

Races worth the trip www.midwestevents.com

YWCA WOMEN’S TRIATHLON

August 12, 2018 Lake Nokomis, Minneapolis, MN www.ywcampls.org/events/signature_events/womens_triathlon Sprint / Supersprint Individual, Buddies, Relay and Family Team A perfect option for a healthy and fun girls’ getaway. More than 1,000 women and girls, from first-timers to elite triathletes, race together in the heart of Minneapolis at Lake Nokomis. Race with your friends in a Buddy Group, or team up your sister, partner, or mother and compete as a family team. Athletes can even invite friends & family members to cross the finish line with them to celebrate their accomplishment. *Named 2017 Favorite Race of the Year by Minnesota athletes.

IGNITE SWIMRUN MINNESOTA

July 28, 2018 at Cuyuna State Park, Ironton, MN www.igniteswimrun.com/minnesota

Held at Cuyuna State Park, this race uses 6 natural spring lakes and the famous park trail system. Enjoy clear water swimming and spectacular horizon views along the run course. SwimRun is a two-person team race. Not a relay. Teams complete numerous swim and run legs ending at the finish line. Teammates must complete the entire course and cross the finish line together. Race Course Swim - 7 legs: 3.48 mi Run - 8 legs: 12.72 mi Total distance: 16.2 mi

RUN NEW PRAGUE

May 5th, 2018 New Prague, MN www.runnewprague.com 13.1 / 10K / 5K / Kids Fun Run Enjoy a pleasant run through the beautiful countryside for Run New Prague’s 33rd annual event. With plenty of distance options, you’ll be sure to find the perfect fit. Once you cross that finish line, grab your well-deserved complimentary beverage and enjoy our post-race party in Memorial Park. Czech us out!

HOT CHOCOLATE 15K/5K MINNEAPOLIS April 14, 2018 Minneapolis, MN www.hotchocolate15k.com

Join us on April 14, 2018 in Minneapolis to run America’s Sweetest Race! The Hot Chocolate 15k/5k will start and finish in Boom Island Park where sweet stations will be scattered throughout the course, and then join us for more fun at the post-race party where all participants receive a Finisher’s mug filled with chocolate fondue and delicious dippables. This year’s goodie bag includes a quarter zip fleece sweater and 15k finishers receive an exclusive Finisher medal with a city specific keychain attachment so you can show off your city pride! www.midwestevents.com

RUN CRAZY HORSE

October 6-7, 2018 Custer, SD www.runcrazyhorse.com 26.2 miles / 13.1 miles / 5K / Kids The sound of native drums will send runners on their way for a run through the sacred land of the Lakota People. The adventure will begin in the shadow of the world’s largest mountain carving at the Crazy Horse Memorial, and end in The Heart of the Hills in Hill City, South Dakota.

ST. ANTHONY’S TRIATHLON April 27-29, 2018 St. Petersburg, FL https://satriathlon.com

The St. Anthony’s Triathlon, named one of the Top 10 Great Destination Triathlons in the United States by Compete Tri for its scenic route by beautiful Tampa Bay waters, will mark its 35th year as one of the premier multisport races. Ranked as fourth largest in the country, the Triathlon will be held April 27-29, 2018. Athletes of all abilities ranging from professionals and amateurs who are Ironman champions and Olympic gold medalists to weekend warriors and celebrity athletes join in on the action. The 2017 race served as a USA Triathlon Regional Championship site. Register at https://satriathlon. com/.

FARGO MARATHON

May 14-19, 2018 Fargo, ND www.fargomarathon.com 26.2 miles / 13.1 miles / 10K / 5K / Cyclothon / Furgo Dog Run / Youth Run Marathon 2 or 4 Person Relay 14 Years of Running and Rocking in Fargo! Fast, Flat & Fun – as in the greatest fans and live music EVERY Half Mile! Start from INSIDE the Fargodome and Finish INSIDE the Fargodome – as you look up to see yourself on the jumbotron video screens! New in 2018 – Post Race Concert at the Finish Line!

LIBERTY HOSPITAL HALF MARATHON/JEWELL 5K Saturday, March 3, 2018 Liberty-Kansas City, MO www.libertyhospitalhalf.org 13.1 miles / 5K / Kids Dash

You’re invited to Liberty, Missouri, in Kansas City’s Northland to run the USATF-Certified half marathon course or the Jewell 5K! Race includes Smart Pacers, 5-year age group awards, course entertainment and finish line activities including craft beer and a variety of food options. Participants receive large finisher medals, shirts and a bag full of swag. Plus, bring the family for a free kids dash and family activity area. The first 150 kids to run the kids dash receive 2” finisher medals! www.midwestevents.com

scene in motion

Jingle Bear 5K; Midwest Events

Mustache Run; Scott Haraldson

Fast Before the Feast; Deb Helseth

Burn the Bird Fargo; Katie Kosel

Jingle Bear 5K; Midwest Events

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Jingle Bear 5K; Midwest Events

Burn the Bird Fargo; Katie Kosel

Chick-uamegon 5K/10K; Ed Monroe Photography

Mustache Run; Scott Haraldson

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Burn the Bird Fargo; Katie Kosel

Fast Before the Feast; Midwest Events

Mustache Run; Scott Haraldson

Jingle Bear 5K; Midwest Events

Fast Before the Feast; Midwest Events

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Mustache Run; Scott Haraldson

Jingle Bear 5K; Midwest Events

Mustache Run; Scott Haraldson

Chocoholic Frolic; Midwest Events

Jingle Bear 5K; Jenn Barnett

www.midwestevents.com

How to take a “Race-Cation” by Gaby Bunten

So you’ve finally made the plunge and signed up for destination race. Hooray! Traveling for a race can be one of the most gratifying gifts that any endurance sport has to offer. As a coach and athlete myself, I have traveled to several events in three different continents, as well as a myriad of others on American soil. Along the way I’ve learned my fair share of lessons on the in’s and out’s of traveling for race. Anything from, what to pack or tips to beat jetlag will be hurdles you’ll face. So, here are some tips and tricks for your “race-cation.” First off, be sure you know how long you need before the race to ensure you’re prepared before the gun goes off. For shorter races (anything less than a half-Ironman distance or half-marathon), you’re safe arriving 24-48 hours before the event. For a half-Ironman or half-marathon distances, I’d recommend allowing at least 48 hours before the race to allow time for packet pick-up, proper rest, “shake-outs” and properly scheduled meals. For a full ironman or marathon, arriving a minimum of 72 hours beforehand is ideal, with more distance to cover in your race, comes more prep time beforehand. If you’re traveling overseas, I’d recommend tacking on an additional 24 hours to each race distance to ensure you adjust to the time change. On that note, if you are tackling a large time zone change, for example, Australia or Hawaii even, you’ll want to allow the additional time to reset your “internal clock.” I have learned three things to help with this on the plane and at your immediate arrival. First, as soon as you get onto the plane, set your watch to local time of the city you are visiting. Second, try to select a flight that allows for an early evening arrival and stay up until 10 p.m. local time. If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep. Anticipate the time change for trips by getting up and going to bed earlier 14

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several days prior to an eastward trip and later for a westward trip. Last but not least, try to get outside in the sunlight as soon as you arrive. Daylight is a powerful stimulant for regulating the biological clock. Now that you’re signed up and you know how long you’ll be “race-cationing”, it’s time to pack! You’ll want to ensure you’ve packed everything you need for race day before you pack anything else. This way, you’ll be more likely to remember everything you need to have a successful race, as opposed to what you’ll wear on that hot date with your hubby or wife after the race. Don’t be afraid to write a list! Write out a list of everything you’ll need and check everything off as it goes into the bag. You’ll want to make sure you have ALL of your equipment, race day fuel and proper pre/post race clothing. Confirm that all of your nutrition is sealed and if liquid, like a gel pack, is less than 3.4 ounces.

socks to help with proper blood flow to your lower extremities. If you can, get up every hour or two to stretch. If you are taking an evening flight where you will be sleeping, be sure to bring an eye mask and some noise-cancelling headphones so you can get some shut-eye without being disturbed by the “Chatty Cathy” next to you or the constant flushing of the toilets behind you. Finally, and I cannot stress this enough, HYDRATE! It’s welldocumented how dehydrating recirculating cabin air can be, and if you’re a few days out from a big race, there’s no better time to start making headway into your fluid levels than while you’re stuck in seat 17B. Now that you’re packed, knowledgeable, loose and hydrated, make sure to enjoy your racecation! Whether you’re traveling solo or the whole family is along, soak in the opportunity you have to travel to a new location and participate in an event you love. Now, go get that PR!

Once you’re packed and ready to rock’n’roll, take the time to learn about the culture of the city, and/ or foreign country you’ll be staying. Questions you may want to research range from; is it a safe city to run in alone, is the city known for its summer thunderstorms or erratic weather patterns, what is the cuisine like and, where are popular areas to bike and/or run? Have knowledge of these details before you go to ensure a relaxed trip! When it comes to finally hit the road, whether you’re flying or driving, treat your travel day like a recovery day. Getting in a light stretch and a short shake-out swim, bike or run, before the flight is key. While you’re waiting at the gate or find yourself at a truck stop, do some stretches and mobility work in the gate area focusing on your hip flexors, hamstrings and calves. You can use a small massage contraption during the flight like tennis balls or a lacrosse ball for mobility work or before take-off. Once you get on the plane, take off your shoes and put on compression

Gaby holds a Bachelors of Science in Kinesiology from Iowa State University. She grew up in the pool, competitive swimming for over 9 years. But, during college she transitioned to triathlon and has been competing for six years. As an athlete she has accumulated USAT All-American rankings, Podium finishes at USAT Group Nationals and Age Group ITU World Championships, as well as competing at the 70.3 World Championships. Three years ago, Gaby began her coaching career to help spread the love and her knowledge of the sport to others. She works for Final K Sporting Services. Contact her at gabunten@gmail.com for comments, questions, or coaching inquiries.

Cuyuna State Park, Minnesota July 28, 2018 www.igniteswimrun/minnesota.com

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee www.baccudas.org 952/884-3703

Fastjet Masters, Fastjet 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

Hudson Area Masters

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

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

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

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

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

Minneapolis YWCA Otters

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

Winter Tri Training by Kris Swarthout

When first given this topic, my head went to training ideas for Winter Triathlon. As I came back to the topic I thought, maybe they meant winter training ideas for Triathlon. Hopefully you can see my confusion. Ultimately I am choosing to write about both of these things. Luckily our sport has the sweetest workout of all sports, the Brick workout. Let’s look how this little bit of a pain fest can be your key to both winter and summer fitness and speed. For winter triathlon we turn our focus to running off-road trails, biking on fat tires and cross country skiing. All three of these things on their own will assist you in your summer fitness, but if you are taking on the challenge of winter triathlon, we need to know how to master them and ultimately put them together in a workout. This is where the winter brick comes into play. In my head there are two main options, run/ bike or bike ski. Both of these will require some planning and a bit of recon. For the first one we are blessed with many areas around the big river that splits us in two. The Mississippi River Bottoms trail system is the perfect run bike brick location. Numerous parking lots and trails that are open to both bikes and runners make this ideal. We have many great bike trails such as Lebanon and Highland, but those don’t offer the same access to running that the River Bottoms do. Before you head out, plan on bringing gear for both workouts. This will be vital since the first run will heat you up and get your sweat rolling. This wet layer will work against you when biking, especially if you are not riding super hard. To fight against this, bring dry gloves, a dry hat and a wind proof jacket to change into between workouts. Start with a 40 minute run on an uneven trail. Take it up, down and off the normal path to give you a little bit of challenge. After the run transition into a 60 minute bike that brings you on a variety of terrains, climbs, deserts and corners. The more challenging you make it the better. The biggest mistake summer based athletes make is that they think just because they are in good “shape” this will be a breeze. Nothing could be farther from the truth. A skilled rider will use less energy and carry more consistent speed than a horse who thinks they can just power through. Keep your hands and arms loose, don’t put too much weight forward and let the bike move a bit over the trail. Fighting it will prove a losing battle. 16

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For a good summer brick burn, look no further than my old favorite, the “Super Brick”. Do this on a trainer or studio bike and a treadmill. Start with 10-15 minutes of easy warm up on the bike, and then shift it into high gear. The efforts you will be using on both the bike and run will be above your aerobic threshold and should feel uncomfortable. My classic Super Brick workout looks like this: 10 minute ez bike warm up Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez 10 minute ez spin cool down

10 minutes of running at 10k pace 2 minutes recovery (walk it out) 10 minutes of cycling at HR level 4 5 minutes of running at 5k pace 60 seconds recovery (walk it out) 10 minutes of cycling at HR level 4 5 minutes of running at 5k pace 60 seconds recovery (walk it out) 10 minutes of cycling at HR level 4 5 minutes of running at 5k pace 60 seconds recovery (walk it out) 10 minutes of cycling at HR level 4 5 minutes of running at 5k pace 20-minute ez cool down on the bike. Whichever you choose this winter, be sure to work up to it, stay hydrated and stretch well after. Jumping into big work based on a perceived level of fitness you think you have carried over will only get you sidelined with a strain or worse. Take care and have fun, these are my holiday gifts to you. Coach Kris

Two modifications of this are the shortened “Modified Super Brick”: 10 minute ez bike warm up Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez Bike 15 minutes at zone 4-5 HR Fast transition Run 5 minutes at zone 4-5 Run 5 minute ez 10 minute ez spin cool down And the Mother of all bricks, “Super Brick 2.0”: 30-minute warm-up on the bike 10 minutes of running at 10k pace 10 minutes of cycling at HR level 4

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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by Val Schonberg

Many people agree that D-I-E-T is a four-letter word that simply denotes an unsustainable regimen of food rules and restrictive eating. In a recent New York Times article titled, “Losing it in the anti-dieting age,” the author describes changes in marketing efforts among diet companies, such as Weight Watchers and Lean Cuisine, that reflect a growing sentiment among consumers that “dieting is now considered tacky.” Consumers do not want to hear about “dieting” and “weight loss” but rather they seem to have moved beyond the scale and care more about “being healthy”, “fit”, and “strong”. The author added that people still describe that they “want to be thinner” and “not quite so fat”…but do not want to deal with “diets.” 18

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So, perhaps the question, “what’s the best diet?” needs to be replaced with “what’s the best healthy, anti-diet, diet?” Many athletes want to lose weight to be competitive and improve performance, but are also influenced by a culture that dictates a specific aesthetic or body shape for their sport. Consequently, diets (now referred to as “eating plans/programs”) such as Whole30, Intermittent Fasting, Low Carbohydrate/Ketogenic and Paleo have targeted active individuals and elite athletes by focusing their marketing efforts on achieving weight goals in a healthy way. These programs offer structure, guidelines, rules, support, and in some cases, include an emphasis on cooking with whole foods. However, what is often missed or not communicated are the potential pitfalls of many of these popular eating plans, including the following:

that encourage skipping meals, can deplete fuel sources in the body, resulting in fatigue and increased risk of injury.

•Nutrient deficiency or excess. Eating plans that limit or restrict the intake of whole grains, legumes, and fruit can make it difficult to achieve the recommended daily intake of 25 to 28 grams of fiber. There are numerous health benefits associated with fiber intake including a healthy gut microbiome. Omitting dairy foods may result in decreased calcium intake and compromise bone health, while very low carbohydrate diets can contribute to excessive fat intake, potentially increasing an individual’s risk of heart disease and certain cancers.

•Increased risk of disordered eating. Severe energy restriction and approaches to weight loss that eliminate foods or food groups increase the risk of pathogenic weight loss practices. Emotional distress due to hunger or fatigue can also contribute to a disordered cycle of under- and over-eating.

•Poor energy levels during activity. Diets that restrict carbohydrates, and programs

•Loss of lean tissue. With intermittent or alternate day fasting diets, it is difficult to obtain sufficient calories, including protein, during shorter feeding windows which may lead to lean tissue loss. Low carbohydrate plans can also contribute to lean tissue loss in the absence of glucose from the diet. •Lower performance, especially at high intensity. In addition to having insufficient carbohydrates or calories needed to sustain activity, a very low carbohydrate intake directly impairs carbohydrate metabolism. As a result, when performing high intensity, anaerobic activity, i.e. sprinting, or cycling uphill, performance suffers.

Changing behaviors and habits are challenging for most people. Therefore, to be successful with any eating plan, it’s essential that it 1) includes food you enjoy eating; 2) Provides a balance of essential nutrients; 3) fits your budget; and, 4) is sustainable with your lifestyle. For “healthy” performance weight management, focus on the following:

1.Increase diet quality. A nutrient-dense diet is high in whole fruits and vegetables, whole grains and incorporates low-fat dairy, legumes/beans and lean meats while reducing high calorie beverages, especially sweetened drinks and alcohol. 2.Balance energy sources and nutrient timing. Eating an adequate amount of carbohydrates, protein and fat will sustain a higher energy expenditure by maintaining muscle mass, increased thermic effect of food and a higher resting metabolic rate (Manore, et al. 2017). Timing of meals and snacks around exercise will assure that the body has the energy and nutrients needed for activity and repair and rebuilding of lean tissue. 3.Manage appetite. Keep appetite in check by eating high quality foods you enjoy during the most active time of day. This will prevent extreme hunger and reduce cravings for energy-dense foods or beverages that are not as helpful. 4.Create a support circle. Research demonstrates that people are successful when they have accountability and support. Choose one or two people who will help you be successful with your goals. Schedule fitness- and nutritionoriented gatherings to connect, share recipes and/or learn how to prepare healthy meals. 5.Practice the 3 P’s: Plan, Purchase and Prepare. Even the best eating plan won’t happen without taking time to plan ahead, shop regularly, and prepare food at home. If weight loss is your goal – even in the spirit of health promotion, simply changing the language doesn’t change the fact that for weight loss to occur either diet, exercise or both need to change to sustain a calorie deficit over an extended period. And even then, losing weight isn’t as simple as just “eat less and exercise more.” Numerous factors regulate and influence energy balance including type and amount of physical activity; fitness level; current weight; macronutrient composition; nutrient density of the diet (more nutrients vs calories per gram of food); and, the timing of food intake. To be successful with food, eating and weight, focus on small, practical, daily habits that are easily achieved, being mindful that slow and steady wins this race.

2017 Race of the Year* More than 1,000 women and girls, from first-timers to elite triathletes, race together in the heart of Minneapolis at Lake Nokomis. Unique features include a free training plan, clinics and classes, friends and family finish zone and a green tradition of 94% waste diversion to compost and recycling. *Named 2017 Favorite Race of the Year by Minnesota athletes.

Celebrating the Strength in All Women S U N D AY, A U G U S T 1 2 , 2 0 1 8 LAKE NOKOMIS, MINNEAPOLIS, MN SPRINT: 500 yd. swim/15.5 mi. bike/5k (3.1 mi.) run SUPERSPRINT: 200 yd. swim/7 mi. bike/1 mi. walk/run REGISTRATION OPTIONS: Individual, buddies, relay and family team ywcampls.org/womenstri

HALF FAST HALF THE JOY IS IN THE FINISH 2/17/18, 5K/10K/13.1 TRI FITNESS RACING Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) 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.

CHECK OUT OUR OTHER 18 RACES IN 2018

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Winter Strength Training for Endurance Athletes by Dr. Marie-Christine Leisz

If you are a runner or cyclist, you probably spend most of your training time in the spring, summer and fall on the road or trail. You most likely decrease mileage during the winter, maintaining your base so you are ready to ramp training up when spring comes. Now that you have all this training time on your hands, consider using the next 3 months to get stronger and improve your cycling and running performance! As I will explain below, combining endurance training with strength training improves overall fitness. But, what is the difference between the two types of training? Endurance training – running or riding your bike - improves the ability of the lungs to take up oxygen and the cardiac muscle of the heart to pump the oxygenated blood to the rest of the body efficiently. Endurance activity also trains the Type I muscle fibers located in the arms and legs, which enable us to perform aerobic, that is oxygen utilizing exercises like running and cycling, for a long time without fatigue. The Type I muscle fibers recover relatively quickly, making it possible to train daily. Strength training targets a different muscle subset, the Type II muscle fibers. These fibers make up our “power” muscles and get bigger and stronger when we strength-train lifting weights. Type II muscle fibers utilize anaerobic metabolism to generate energy. They use the limited glycogen stores in the muscle among other substrates as “fuel”. Type II fibers can generate a lot of force but fatigue quickly as the metabolic “fuel” is depleted. The Type II fibers naturally break down on an elemental level in response to strength training. As the fibers heal, they get bigger or hypertrophy and the bigger equals stronger. That is why we get sore 24-48 hours after strength training sessions. This is also why we recommend allowing at least 48 hours between strength training sessions to allow Type II fibers to fully recover before the next session. 20 www.midwestevents.com

Research indicates that having a good balance of strength and endurance or an optimal combination of Type I and Type II muscle fibers, with a strong heart and efficient lungs, can enhance performance. To prove this point, Ronnstad, et al, published a review of this data entitled “Optimizing Strength Training For Running and Cycling Endurance Performance” in the Scandinavian Journal of Medicine and Science in Sports in 2014. They concluded that adding heavy weight training to a running program, helped improve running economy, running speed and power output at VO2max. VO2 max is the measure of your maximal aerobic capacity. This type of training enhanced cycling performance even more. The authors speculate that improved performance may be due to faster speed of contraction of the most efficient Type II muscle fibers and increased conversion of fast-twitch Type IIX fibers into more fatigue-resistant Type IIA fibers. This conversion also improves musculo-tendinous stiffness. This concept of stiffness is thought to “pre-activate” the muscles and tendons to create the right amount of resilience in these tissues to help store and return energy during muscle contraction and absorb shock, thus preventing injury. Not only is weight training great to enhance sport performance but it also appears to help preserve muscle fiber loss and the decrease in bone density that naturally occurs as we age. So, weight training can be beneficial but you may have noticed that the sports scientists recommend heavy weight training to gain the most benefit. When starting a weight training program, it is important to remember that any new exercise activity if advanced too fast and too intensively, will increase the risk of injury. Most athletes have lifted weights but learning to

the right method to initiate and progress a heavy weight lighting program without getting hurt, is the goal. The program must be advanced slowly so the body will have time to adapt to the good stress of weight lifting without breaking down. I strongly recommend several sessions with an experienced athletic trainer for proper instruction in technique and development of a running or cycling-specific weight training program. The exercises can be incorporated into your maintenance running or cycling training schedule and the trainer can suggest how to continue the program during the running and cycling season to maintain the positive performance effect. I know the addition of this of activity will enhance your health and well-being both for sports and daily life. Here’s to a stronger New Year!

Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

FAST, FUN & FRIENDLY The Fargo Marathon courses are what makes our races unique! Each course visits great neighborhoods, running paths with the marathon and half marathon courses going through downtown Fargo and historic 8th and 9th streets! Of course, all of the races are fast, flat and friendly! Over 58 locations of bands and DJâ&#x20AC;&#x2122;s throughout the courses will make for an action packed, fun-filled, outstanding experience! FAST

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RUN YOUR RACE MONDAY - MAY 14

THURSDAY - MAY 17

SATURDAY- MAY 19

15 Mile Cyclothon

Health & Fitness Expo

Full Marathon

26.2 Mile Cyclothon

Youth Run

Half Marathon

TUESDAY - MAY 15

FRIDAY- MAY 18

Furgo Dog Run

Health & Fitness Expo

WEDNESDAY - MAY 16 Pickup / Registration

Keynote Speaker 5K

10K Live Concert at Finish Line