Midwest Events May June 2014 by Midwest Events

RUN WITH FIRE

OFFICIAL USATF MN 5K CHAMPIONSHIP

The Life Time Torchlight Minneapolis 5K Run is an after-work party masquerading as a fun run. Starting just before sunset, the run follows the Aquatennial Parade route through the heart of downtown and finishes with a postrace party filled with music, food and ice-cold beverages. Torchlight is the USATF Minnesota 5K Championship

TORCHLIGHT5K.COM

07.23.14 MINNEAPOLIS

On the Cover: Nature Valley Bike Festival; Photo by Matt Moses, courtesy North Star Bicycle Festival This Page: Nature Valley Bike Festival; Photo by Jenn Barnett

contents 04 Race Calendar 10 Scene in Motion photos from recent events

13 Top 5 Ways to Survive a Bonk 14 North Star Bicycle Festival 16 Take the Pressure Off 17 Clean Bike, Fast Bike 19 Race Spotlight 20 Nutrition: recover faster, train harder Congratulations to Mary Moran from Madison Wisconsin, winner of the Medtronic TC Marathon Entry; and Charles Hohnbaum, winner of the Chippewa Moraine race entry! Check out www.midwestevents.com for our monthly race entry contest and your chance to win an entry to the Lifetime Tri Minneapolis!

RACE CALENDAR

sponsored by

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

RUNNING AND WALKING

Date

Events

Location

Type

Date

Events

Location

5/2

Granddad Running Time Trial

LaCrosse, WI

Run

5/17

HCC Rock N Run

Little Falls, MN

Type Run

5/2

Sleepless Run

St. Paul, MN

Run

5/17

TC Kids Cross Country Fun Run

St.Paul, MN

Run

5/3

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/17

Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/3

Festival Foods Grandad Half/Relay

LaCrosse, WI

Run

5/17

Making Tracks for Celiacs

Victoria, MN

Run

5/3

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/17

The Nova Classic 2k, 5k, 10k

St. Paul, MN

Run

5/3

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Run

5/3

7at 7 7Mile, 5K, Kids K

Mankato, MN

Run

5/17

Northern Lakes 5K, 10 Mile and 30K

White Bear Lake, MN

Run

5/3

Next Steps 5K

St. Paul, MN

Run

5/17

Autism 5K

Minneapolis, MN

Run

5/3

Run the Ridge

Chaska, MN

Run

5/17

Chaska 10K/5K

Chaska, MN

Run

5/3

Gorilla Run

No. Mankato, MN

Ru\

5/17

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/3

Trinity Trot 5K

Monticello, MN

Run

5/17

The Old Glory Run

Cold Spring, MN

Run

5/3

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

Owatonna, MN

Run

5/17

Be the Match Walk/Run

Minneapolis, MN

Run

5/3

Nick Clare Memorial Run 2K, 5K, 10 Mile

Hastings, MN

Run

5/17

Girls on the Run

Red Wing, MN

Run

5/3

Run for Hope 5K

Burnsville, MN

Run

5/17

Book It! 5K

Roseville, MN

Run

5/3

Law Enforcement Torch Run 1/2, 5K

Buffalo, MN

Run

5/17

Make Tracks for Celiacs 5K Run/Walk

Victoria, MN

Run

5/3

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/17

Run2Walk

Lakeville, MN

Run

5/3

Open Baskets 5K

Eagan, MN

Run

5/17

Cellcom 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/3

Brookings Marathon

Brookings SD

Run

5/18

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/3

Spring Classic, 5, 15K, Melby Kids Mile

Rochester, MN

Run

5/18

Get Your Rear in Gear

Edina, MN

Run

5/3

Girls on the Run

Cedar Rapids, IA

Run

5/18

Papillion 1/2 Marathon, 10K and Fun Walk Papillion, NE

Run

5/3

Run Around Woman Lake 30K, 5K

Longville, MN

Run

5/18

Wag Walk and Run

Run

Eden Prairie, MN

5/3

LETR 5K&10K for Special Olympics

Buffalo, MN

Run

5/18

Becky’s Run

Northfield, Mn

Run

5/4

Eau Claire Marathon, Relay, 1/2, 5K

Eau Claire, WI

Run

5/18

Wolf Run 5K

Eagan, MN

Run

5/4

Wells Fargo Lake Minnetonka Half

Wayzata, MN

Run

5/18

Salomon CITYTRAIL Loppet

Robbinsdale, MN

Run

5/4

Divas Half Marathon & 5K

Branson, MO

Run

5/24

Veterans Memorial Run

New Richmond, WI

Run

5/4

Fish Lake 5K Festival

Prior Lake, MN

Run

5/24

Go Girl Run Half Marathon & 5K

Columbia, MO

Run

Willmar, MN

5/8

Medtronic TC 1 Mile

Minneapolis, MN

Run

5/24

Memorial Day/Law Day 5K Run

5/9

The Rave Run

Shakopee, Mn

Run

5/24

Kids Marathon,5K, DiaperDash, ToddlerTrot Rochester, MN

Run

5/9

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/24

Stillwater 1/2 Marathon,5K

Stillwater, MN

Run

5/9

Blue Cross Blue Shield of ND 5K Run/Walk Fargo, ND

Run

5/24

Madison Twilight 10K and Kids Race

Madison, WI

Run

5/10

Scheels Fargo Marathon, 1/2, 10K

Fargo, ND

Run

5/25

Madison Half Marathon

Madison, WI

Run

5/10

Northside Street Race - Folwell

Minneapolis, MN

Run

5/25

Med City Marathon & Half, Relay, 20 Mile

Rochester, MN

Run

5/10

Bosch BeWell 5K/10K

New Richmond, WI

Run

5/25

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, Mn

Run

5/10

Open Baskets 5K

Eagan, MN

Run

5/25

MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/10

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/26

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/10

Journeys Marathon, 1/2, 13.1 Walk, 5K

Eagle River, WI

Run

5/26

Challenge Hearts & Minds 5K

St. Paul, MN

Run

5/10

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

New Prague, MN

Run

5/26

Randy’s Run 5K Run/Walk

Eden Prairie, MN

Run

5/10

Lumberjack Laps Fun Run

Cloquet, MN

Run

5/26

10 Kato & 2 Mile Kato Race

Mankato, MN

Run

5/10

MDRA Mom’s Day 5K

Minneapolis, MN

Run

5/31

Fast and the Furry 8K and 5K9

St. Paul, MN

Run

5/10

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/31

Run the Inferno 6.2 mile & 19 Mile

Siren, WI

Run

5/10

Breast Cancer 5K Fun Run/Walk

St. Paul, MN

Run

5/31

Goliath Run

Hudson, WI

Run

5/10

Hearts 4 Charity 5K

Mahtomedi, MN

Run

5/31

The Glow Run 5K

Des Moines, IA

Run

5/10

ROC Classic 5k Run/Walk

Rochester, MN

Run

5/31

First Choice Clinic 5k Run/Walk For Life

Red Wing, MN

Run

5/10

Simply Pink Truly Team Run 5K, 10K

Detroit Lakes, MN

Run

5/31

Beyond Running 7th St. Road Mile

Fargo, ND

Run

5/11

Run with the Housewives

Maple Grove, MN

Run

5/31

Shape Diva Dash

Stillwater, MN

Run

5/11

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

5/31

Race the Rum 5K/1Mile Fun Run Walk

Cambridge, MN

Run

5/11

Mother’s Day 5K

St. Paul, MN

Run

5/31

Dewey Kvidt Memorial Duathlon, 5 & 10K

Grand Forks, ND

Run

5/11

YMCA Duluth Mother’s Day Walk/Run

Duluth, MN

Run

6/1

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

5/17

Birdtown Half Marathon

Robbinsdale, MN

Run

6/1

Minneapolis Marathon

Minneapolis, MN

Run

www.midwestevents.com

RUNNING AND WALKING Date

Events

Location

6/1

Hope in Motion 5K & 1K Walk

Bloomington, MN

Type Run

6/1

Morgan Park Run

Duluth, MN

Run

6/4

National Running Day

6/5

Pea Soup 5k & Kids Run

Somerset, WI

Run

6/6

Ragnar Relay Chicago

Madison to Chicago

Run

6/6

Electric Run

St. Paul, MN

Run

6/7

Manitou 15K

White Bear Lake, MN

Run

6/7

Dane Dash 5K

Andover, MN

Run

6/7

Lake Regions Half Marathon, 5k, 1Mile

Fergus Falls, MN

Run

6/7

Delta Scholarship Fund 5K Run

Minneapolis, MN

Run

6/7

MADD Dash 5K

St. Paul, MN

Run

6/7

Mendota Heights 5K

Mendota Hts, MN

Run

6/7

Rhubarb Run

Lanesboro, MN

Run

6/7

Lola’s Lake Waconia 1/2, 10 M, 5K,

Waconia, MN

Run

6/7

ALARC Legends 10K/5K

Deephaven, MN

Run

6/7

Fun in the Forest 5K

Forest Lake, MN

Run

6/7

Walker Methodist 5 & 10K Run/Walk

Minneapolis, MN

Run

6/7

Suburban Adventures 5K/10L

Lakeville, MN

Run

6/7

Lymphomaton

Minneapolis, MN

Run

6/7

The Carlyle Sherstad 5K/10K

Grantsburg, WI

Run

6/13

Twilight 5K

Long Lake, MN

Run

6/13

Summerfest 5K Run, 3K Walk, 1K Kids

Sartell, MN

Run

6/14

River Rat 5K Run/Walk

Little Falls, MN

Run

6/14

Lederhosenlauf 5K

St. Paul, MN

Run

6/14

Marathon to Marathon

Storm Lake, IA

Run

6/14

Hutchinson Water Carnival 8K, 5K

Hutchinson, MN

Run

6/14

Rock ‘n Sole 1/2,1/4 Marathon & 5K

Milwaukee, WI

Run

6/14

MN State DAR Flag Day 5K

Ramsey, MN

Run

6/14

BK 5K Road Race

Winona, MN

Run

6/14

Beer Run Harriet Brewing

Minneapolis, MN

Run

6/14

Strive Academy 5K

St. Cloud, Mn

Run

6/14

Water Carnival Run by the River

Hutchinson, MN

Run

6/14

Molar Mile

Wayzata, MN

Run

6/14

Running to a Sweet Beet

Renville, MN

Run

6/14

Spud Run

Brooklyn Park, MN

Run

6/14

Race Worth Winning 5K Run/Walk for ALS Prior Lake, Mn

Run

6/14

WeGotta Run/Walk

Run

Bird Island, MN

6/14

Mountain Lake Pow Wow Road Race

Mountain Lake, MN

Run

6/15

Buffalo Run 5K

Buffalo,MN

Run

6/15

RE/MAX Results AttaBoy Ride, Walk & Run Rosemount, MN

Run

6/15

Father’s Day 5K

St. Paul, MN

Run

6/15

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

6/15

Notes for Cliff 5K

St. Paul, MN

Run

6/15

Conquer the Crossroads 5K

St. Paul, MN

Run

6/20

Manitou Days 5K

White Bear Lake, MN

Run

6/20

William A. Irvin 5K

Duluth, MN

Run

6/20

Whipper Snapper Races for Kids

Duluth, MN

Run

6/21

Foot Lake 4 mile

Willmar, MN

Run

6/21

Farmington Dew Run

Farmington, MN

Run

6/21

Kids Against Hunger - Fill Their Plate Run

Minneapolis, MN

Run

6/21

Garry Bjorklund Half Marathon

Duluth, MN

Run

6/21

Grandma’s Marathon

Duluth, MN

Run

6/21

HeartBeat 5000 5K Run/Walk

Minneapolis, MN

Run

6/21

Time to Fly 1K, 5K, 10K

St. Paul, MN

Run

6/21

The Healthy Living Race

Andover,MN

Run

6/21

Dan Patch 5K and 1 Mile Run

Savage, MN

Run

Pine Tree Runs Join us for a 10K Run, 5K Run/Walk and Kids Fun Run to benefit cancer research at Children’s Hospitals and Clinics of Minnesota.

To learn more visit childrensMN.org/PTATC

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RUN. LEAD. EMPOWER.

SCENIC 10-MILE, 10-K, 5-K RUN/WALK AND GIRLS’ 1-MILE RUN Premiere racing event bringing together women and girls of all ages and abilities to inspire strength, courage and perseverance.

SEPTEMBER 28, 2014 REGISTER TODAY! WWW.WOMENRUNTHECITIES.COM PROCEEDS FROM THIS EVENT BENEFIT THE ANN BANCROFT FOUNDATION AND CREW NETWORK FOUNDATION

RUN

RUNNING AND WALKING

ULTRAS and TRAIL RUNS

Date

Events

Location

Type

Date

Events

Location

6/21

Dew Run

Farmington, MN

Run

6/7

Buffalo River Trail Run, 10K, 5K

Glyndon, MN

Type Trail Run

6/21

Livestock 5K

St. Peter, MN

Run

6/7

Driftless Discovery Trail Run

Decorah, IA

Trail Run

6/21

Perham Turtlefest Road Race 10K, 5K

Perham, Mn

Run

6/14

City of Trails 5K & Rock n River 10K

St. Croix Falls, WI

Trail Run

6/21

Healthy Living Race 5K, 1M

Andover, Mn

Run

6/14

Sour Grapes Half & Half

Brainerd, MN

Trail Run

6/22

TC Pride Rainbow Run

Minneapolis, MN

Run

6/14

Running Wild 7K Run/1 Mile Run/Hike

Pelican Rapids, MN

Trail Run

6/25

Moonlight 5K

St. Paul, MN

Run

6/14

Run the Gauntlet

Chisholm, MN

Trail Run

6/27

Summer Games 5K for Special Olympics

Oak Park Hts., MN

Run

6/14

Trail Blazer 5K & 10K

Rogers, MN

Trail Run

6/27

Midnight Sun Midnight Run

Duluth, MN

Run

6/17

Endless-Summer Trail Run Lebanon Hills

Eagan, MN

Trail Run

6/27

Lakes Area Endurance 5K

Alexandria, MN

Run

6/21

Peace Trail 5K Run & Walk

Cold Springs, MN

Trail Run

6/28

Lakes Area Endurance 1/4, & 1/2 Marathon Alexandria, MN

Run

6/28

William O’Brien 10 Miler

Marine on St. Croix, MN

Trail Run

6/28

Yellowstone Trail Race 8 Mile/ 5K

Hammond, WI

Run

6/28

Spring Lake Park Trail & Adventure Run

Hastings, MN

Trail Run

6/28

Heights Hustle 5K Run Walk

Columbia Heights, MN

6/28

RCU Charity Classic 10K, 2Mile, Kids Run Eau Claire, WI

Run

6/29

Firecracker Trail Run

Eau Claire, WI

Trail Run

Run

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

6/28

Run for the Roses

Roseville, MN

Run

7/5

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

6/28

Minnetonka Summer festival 8K

Minnetonka, MN

Run

7/12

Lakewood Hills Trail 5K

White Bear Lake, MN

Trail Run

6/28

Tanners Team 5K

Sauk Rapids, MN

Run

7/12

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

6/28

Granite City Days 5K

St. Cloud, Mn

Run

7/12

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

6/28

Challenge Diabetes 5K

St. Paul, MN

Run

7/15

Endless Summer Trail Series Lebanon 7MI Eagan, MN

Trail Run Trail Run

6/28

Circle of Life 5K-10K, Half Marathon

Lake City, MN

Run

7/26

Minnesota Voyageur Trail Ultra 50 Mile Run Carlton, MN

6/28

Komen Brainerd Lakes Race for the Cure

Brainerd, MN

Run

6/7

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

6/28

Burnsville Retro 5K

Burnsville, MN

Run

6/14

Wilder Foot Races, 100K, 50K, 22 mile

Spring Valley, MN

Ultra

6/28

Ten for Trave Ultra Fraces

Hutchinson, MN

Ultra

6/28

Get Your Rear in Gear - Rochester

Rochester, MN

Run

6/29

Grandma Ann’s Angels 5K

Shakopee, MN

Run

MULTI SPORT

6/29

Summerfest 5K

Pine River, MN

Run

5/3

Bladder Cancer Walk 5K

Minneapolis, MN

Walk

Date

Events

Location

5/3

Walk MS South Dakota

4 sites in South Dakota

Walk

6/21

Lake Minnetonka Aquabike

Excelsior, MN

5/3

Arthritis Walk

Bismarck, ND

Walk

5/3

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/4

Walk MS

Hudson, WI

Walk

5/3

Take the Hill Triathlon

St. Peter, MN

Triathlon

5/4

Walk MS Minnesota

17 sites in Minnesota

Walk

5/3

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/4

MU Orthopaedic Institute TriZou & DuZou

Columbia, MO

Triathlon

Type Aquabike

5/4

Central Iowa Kidney Walk

Des Moines, IA

Walk

5/17

Walk MS Iowa

6 sites in Iowa

Walk

5/10

8th Annual BACC Icebreaker Triathlon

Barron, WI

Triathlon

5/17

Blaine Triathlon

Blaine, MN

Triathlon

5/17

Arthritis Walk

Baxter, MN

Walk

5/17

Duluth Kidney Walk

Duluth, MN

Walk

5/18

Land Between the Lakes

Albert Lea, Mn

Triathlon

6/7

Lymphomathon 5K Walk

Minneapolis, MN

Walk

5/24

N.Y.A.T. (Not Your Average Triathlon)

Nekoosa, WI

Triathlon

6/7

Fargo Kidney Walk

Fargo, ND

Walk

ULTRAS and TRAIL RUNS Date

Events

Location

5/3

Down & Dirty Women’s 8K

Lake Elmo, MN

Type

5/25

Tri-Barnes

Barnes, WI

Triathlon

5/31

MadManMini Triathlon

Madison, SD

Triathlon

6/7

New Bri Tri

New Brighton, MN

Triathlon

6/1

Pigman Triathlon Sprint

Palo, IA

Triathlon

Trail Run

6/1

Buffalo Triathlon

Buffalo, MN

Triathlon

6/1

Aurora BayCare Triathlon

Green Bay, WI

Triathlon

5/3

7 at 7 Trail Race

Mankato, MN

Trail Run

5/3

GO GREEN 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

6/7

Liberty Triathlon Long & Olympic Course

Rockford, MN

Triathlon

Lake Crystal Triathlon

Lake Crystal, MN

Triathlon

Crookston Triathlon

Crookston, MN

Triathlon

5/3

Running in the Ruff

Milaca, MN

Trail Run

6/7

5/4

MDRA Mudball Classic

Minneapolis, MN

Trail Run

6/7

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Trail Run

6/7

LifeTime Kids Triathlon

Winona, MN

Triathlon

5/17

Savage 100

Savage, MN

Trail Run

6/7

Forest City Adventure Race

Forest City, IA

Triathlon

5/17

Uff-Da Trail Run

Woodville, WI

Trail Run

6/8

Life Time Trinona

Winona, MN

Triathlon

5/17

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

6/8

Grand Rapids Triathlon

Ada, MI

Triathlon

5/17

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

6/8

Eau Claire Triathlon

Eau Claire, WI

Triathlon

5/17

Growing Green Trail Run

Rush City, MN

Trail Run

6/14

Lakes to Pines Triathlon

Park Rapids, MN

Triathlon

5/18

Apple Blossom Races

Hastings, MN

Trail Run

6/14

High Cliff Triathlon

Sherwood, WI

Triathlon

6/14

Fairmont Triathlon

Fairmont, Mn

Triathlon

5/18

Salomon CITYTRAIL Loppet

Robbinsdale to Mpls

Trail Run

5/27

Endless Summer Trail Series French 5K

Plymouth, MN

Trail Run

6/14

Chippewa Triathlon

Cass Lake, MN

Triathlon

Lake Minnetonka Triathlon & Aquabike

Excelsior, MN

Triathlon

My First Tri

Hudson, WI

Triathlon

5/31

Run the Inferno

Siren, WI

Trail Run

6/21

6/7

Chester Woods Trail Races

Rochester, MN

Trail Run

6/21

6/7

Suburban Adventure 10K/5K

Lakeville, MN

Trail Run

6/21

Graniteman Triathlon - St. Cloud

St. Cloud, MN

Triathlon

6/7

Rhubarb Run

Lanesboro, MN

Trail Run

6/22

Rochesterfest Triathlon

Rochester, MN

Triathlon

www.midwestevents.com

MULTI SPORT

MULTI SPORT Date

Events

Location

Type

Date

Events

Location

Type

6/22

Copper Creek Triathlon

Pleasant Hill, IA

Triathlon

7/19

Spamtown Triathlon

Austin, MN

Triathlon

6/22

Manitou Sprint Triathlon

White Bear Lake, Mn

Triathlon

7/19

Tri for a Cause

Crosby, MN

Triathlon

6/22

St. James Triathlon

St. James, MN

Triathlon

7/19

Ultramax Sports Mighty Max Youth Tri

Columbia, MO

Triathlon

6/22

Best of the US

St. Paul, MN

Triathlon

7/19

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

6/27

Sanford Kids Tri for Health

Jackson, MN

Triathlon

7/19

The Outland Challenge

Lake Cochrane, SD

Triathlon

6/28

Sanford Tri for Health

Jackson, MN

Triathlon

7/19

Chaska River City Days

Chaska, MN

Triathlon

6/28

City of Lakes Tri-Loppet

Minneapolis, MN

Triathlon

7/19

Door County Sprint Triathlon

Door County, Wi

Triathlon

7/20

Door County 1/2 Iron

Door County, Wi

Triathlon

6/28

Halfmax Chmp, Quartermax & Octomax Tri Innsbruck, MO

Triathlon

6/28

MinneMan Triathlon

Triathlon

7/20

Buzz Ryan& Duluth Triathlon

Island Lake, Duluth, MN

Triathlon

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

Oak Grove, MN

6/28

North Mankato Sprint Tri/Kids Tri

North Mankato, MN

Triathlon

7/20

6/28

Average Joe Triathlon

Perham, MN

Triathlon

7/20

6/29

Lake Waconia Triathlon

Waconia, MN

Triathlon

7/20

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/4

The ZTri

Grand Rapids, MN

Triathlon

7/20

Racine 70.3

Racine, WI

Triathlon

7/5

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

7/26

Castle Rock Triathlon

Friendship, WI

Triathlon

7/12

Timberman Triathlon

Cohasset, MN

Triathlon

7/26

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

7/12

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/26

Chisago Lakes Kids Tri

Chisago City, MN

Triathlon

7/12

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/26

Chase the Police Triathlon

Walker, MN

Triathlon

7/12

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/26

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon

7/26

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

7/12

Y Kids Tri

Northfield, MN

Triathlon

7/12

Water’s Edge Triathlon

Algona, IA

Triathlon

7/26

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

Waseca Kids Triathlon

Waseca, MN

Triathlon

Waseca Triathlon, Sprint & 1/3 Ironman

Waseca, MN

Triathlon

7/12

St. Croix Fat Cat Triathlon

Marine on St. Croix, MN

Triathlon

7/26

7/12

Pewaukee Kids Triathlon

Pewaukee, WI

Triathlon

7/27

7/13

Pewaukee Triathlon

Pewaukee, WI

Triathlon

7/27

Chisago Lakes Triathlon

Chisago City, MN

Triathlon

7/13

Life Time Kids Triathlon

Plymouth, MN

Triathlon

7/27

Ripon Medical Center Triathlon

Green Lake, WI

Triathlon

7/13

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

5/3

Neenah Duathlon

Neenah, WI

Duathlon

7/13

Winnebago County Triathlon

Winneconne, WI

Triathlon

5/3

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

A FUN-FOR-ALL AT BREAK-NECK SPEED World Class Pro Racing • Family Festival • Kids Fun Races

www.NorthStarBicycleFestival.com JUNE 2014 NORTH STAR GRAND PRIX 11 ST. PAUL 12 CANNON FALLS 13 MINNEAPOLIS 14 MENOMONIE 15 STILLWATER

RECREATIONAL RIDES

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www.midwestevents.com

CYCLING

MULTI SPORT Date

Events

Location

Type

Date

Events

Location

Type

Chequamegon 100

Cable, WI

Mtn. Bike

Red Wing Classic

Red Wing, MN

Mtn. Bike

5/4

MU Orthopaedic Institute TriZou & DuZou

Columbia, MO

Duathlon

6/20

5/10

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

6/22

5/10

Central Lakes Duathlon

Fergus Falls, MN

Duathlon

6/28

Lutsen 99er

Lutsen, MN

Mtn. Bike

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

6/29

Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

5/18

Esprit de She Duathlon

Lakeville, MN

Duathlon

6/29

Buck Hill Birch Bump

Burnsville,MN

Mtn. Bike

5/18

Gear West Duathlon

Orono, MN

Duathlon

7/13

The Great Hawk Chase

Duluth, MN

Mtn. Bike

5/23

Apple Kids Duathlon

Sartell, MN

Duathlon

7/19

Thunderdown in the Underdown

Gleason, WI

Mtn. Bike

5/24

Apple Duathlon

Sartell, MN

Duathlon

7/20

Afton Avalanche

Hastings, MN

Mtn. Bike

5/31

Dewey Kvidt Memorial Duathlon, 5K & 10K Grand Forks, ND

Duathlon

8/3

Border Crossing

River Falls, WI

Mtn. Bike

6/7

Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

8/9

WI Single Speed State Championship

Beechwood, WI

Mtn. Bike

6/15

Papillion Days Duathlon

Papillion, NE

Duathlon

8/16

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

Duathlon

8/17

Voyageur’s Revenge

Superior, WI

Mtn. Bike

5/17

Almanzo 100/Royal 162/Alexander

Spring Valley, MN

6/28

JAMS Youth Duathlon

White Bear Lake, MN

CYCLING Date

Events

Location

Type

5/3-5

LaCrosse Omniun

LaCrosse, WI

Cycle

Gravel Cycling

5/24

The Bear 100

Laona, WI

Gravel Cycling

6/7

Gold Rush Gravel Grinder

Spearfish, SD

Gravel Cycling

6/14

Westside Dirty Benjamin

Chaska, MN

Gravel Cycling

INLINE

5/3

Ride Around Woman Lake

Longville, MN

Cycle

5/4

Silver Island Road Race

Henderson, MN

Cycle

Date

Events

Location

Type

5/10

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

6/14

Apostle Island Inline Marathon & Half

La Pointe, WI

Inline

6/28

Roll for the Roses 10K

Roseville, MN

Inline

5/10

Farm Dog Time Trials

Lakeville, MN

Cycle

5/14

Farm Dog Time Trials

Lakeville, MN

Cycle

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Cycle

5/24

Memorial Classic Road Race

Minneapolis, MN

Cycle

5/25

Leinenkugel’s Chippewa Valley Century

Chippewa Falls, WI

Cycle

5/28

Farm Dog Time Trials

Lakeville, MN

Cycle

5/31

Twin Cities Tour de Cure

Minneapolis, MN

Cycle

6/1

Shamrocks Capitol Criterium

St. Paul, MN

Cycle

6/6

Bike MS 150 Ride

Duluth to Twin Cities

Cycle

6/7

Tour de Pepin

Lake City, MN

Cycle

6/7

Nebraska Omnium Weekend

Omaha, NE

Cycle

6/10

State Fair Criterium

St. Paul, MN

Cycle

6/14

North Dakota Tour de Cure

Fargo, ND

Cycle

6/14

Rushford Nanotek Trek

Rushford MN

Cycle

6/11

North Star Bicycle Festival

St. Paul Area, MN

Cycle

6/14

Hillfest

Prescott, WI

Cycle

6/15

RE/MAX Results AttaBoy Ride

Rosemount, MN

Cycle

6/15

Ride the River

Davenport, IA

Cycle

6/17

State Fair Criterium

St. Paul, MN

Cycle

6/21

Bike MS Cruise the Cornfields

Central Iowa

Cycle

6/24

State Fair Criterium

St. Paul, MN

Cycle

6/25

Farm Dog Time Trials

Lakeville, MN

Cycle

6/28

Superior Vistas Bike Tour

Washburn, WI

Cycle

6/28

Y Cycle Weekend

Onalaska, WI

Cycle

6/28

Tour de Corn

East Prairie, MO

Cycle

5/4

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/10

Northern Kettles Endurance Challenge

Greenbush, WI

Mtn. Bike

5/17

Cable Area Off Road Classic

Cable, WI

Mtn. Bike

5/18

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/24

South Kettle Classic

LaGrance, Wi

Mtn. Bike

5/31

Mt. Borah Epic

Cable, WI

Mtn. Bike

6/1

Bluff Riders Charge

Mankato, MN

Mtn. Bike

6/7

Stump Farm 100

Suamico, WI

Mtn. Bike

6/14

Cuyana Lakes Mountain Bike Fest

Crosby, MN

Mtn. Bike

6/15

Red Eye Rendezous

Wausau, WI

Mtn. Bike

6/21

Buzzard Buster Endurance Challenge

Hatfield, WI

Mtn. Bike

www.midwestevents.com

SWIM Date

Events

Location

Type

6/21

END Watersports Endurance Test 37 Mile

Grand Forks, ND

Swim

7/13

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

7/26

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

ADVENTURE RACES AND EVENTS Date

Events

Location

5/3

END-FAR Family Adventure Race

Winnepeg, CA

Adventure Race

Type

5/17

Gladiator Assault Challenge

Boone, IA

Adventure Race

5/17

END-SPAR Spring Primer Adventure Race TurtleRiver State Pk, ND

Adventure Race

5/17

Hard Charge

Wyoming, MN

Adventure Race

5/17

Hayward Color Dash

Hayward, WI

Adventure Race

5/31

Mud Factor Minnesota

Ham Lake, MN

Adventure Race

5/31

Goliath Challenge

Hudson, WI

Adventure Race

5/31

Shape Diva Dash Women’s Obstacle Race Stillwater, MN

Adventure Race

5/31

Mankato Zombie Run

Mankato, MN

Adventure Race

6/6

The Electric Run

St. Paul, MN

Adventure Race

6/7

Olmitz Miner Adventure Race

Chariton, IA

Adventure Race

6/14

The Mud Games

Blaine, MN

Adventure Race

6/14

Grumpy Muddah

Rochester, MN

Adventure Race

6/21

Lozilu Women’s Mud Run

Twin Cities, MN

Adventure Race

6/22

Minneapolis Challenge Adventure Race

Minneapolis, MN

Adventure Race

6/22

Chase Trempealeau

Trempealeau, WI

Adventure Race

6/28

Urban Dare

Minneapolis, MN

Adventure Race

6/28

Spring Lake Park Trail & Adventure Race

Hastings, MN

Adventure Race

7/12

Paul Bunyan Extreme 5K

Nisswa, MN

Adventure Race

7/12

Warrier Dash

Hastings, MN

Adventure Race

7/19

Tough Mudder

Hudson, WI

Adventure Race

7/19

The Victory Challenge

Superior, WI

Adventure Race

7/26

The Most Amazing Race

Minneapolis, MN

Adventure Race

7/26

MUDMAN 5k Obstacle Mud Run

Duluth, MN

Adventure Race

Are you training for a Fall Marathon? Let Tri Fitness help prepare you for a great marathon experience! Who: Anyone training for a Fall Marathon When: Wednesday evenings from 6:00-7:00PM Where: Tri Fitness, 1340 HWY 96 East, White Bear Lake, MN 55110 Starts: July 18th, 2014 (16 week program) What: Weekly training, seminars, and coaching to prepare you for a great marathon experience!

Contact Jeremy for more details: email jeremy@trifitnesswbl.com or call 651-426-3619 www.trifitnesswbl.com

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Athletes:

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Sister Kenny Sports & Physical Therapy Center • Apple Valley – 14655 Galaxie Avenue, Suite 160, Apple Valley, MN 55124 • WestHealth – 2855 Campus Drive, Suite 450, Plymouth, MN 55441 allina.com/sisterkenny

Call 612-262-7900, or toll free 888-691-0045, to schedule an appointment.

www.midwestevents.com

scene in motion 100% Irish for a Day; Wayne Kryduba courtesy of Twin Cities iIn Motion

100% Irish for a Day; Wayne Kryduba courtesy of Twin Cities iIn Motion Fat Tire Birkie; Kelly Randolph

www.midwestevents.com

End Sure Ultra; Wes Peck

Campwannarun; Neil Craigan Photography

Zumbro 100; Scott Mark

End Sure Ultra; Wes Peck

Zumbro 100; Zach Pierce

Shake Your Shamrock; Jenn Barnett

www.midwestevents.com

LLS Big Climb; Eric Vest Photography

LLS Big Climb; Shelley Gilbert

Spirit of the Lake; Brigid Thompson

Duluth Kidney 5K; Eve Graves

Campwannarun; Neil Craigan Photography

Spirit of the Lake; Terry Thompson

www.midwestevents.com

Duluth Kidney 5K; Eve Graves

training

Top 5 Ways to Survive a Bonk by Kris Swarthout

One of the biggest spoilers of a great long ride is a “bonk”. A bonk is the point when your body simply starts to run out of fuel. When the glucose levels in your blood serum drop below normal standards your body starts to react as a way of self-preservation. Bonking does not have to signal the end of your ride or your day, these tricks will help get you back in the game and back on your bike. 1.

Learn to recognize the symptoms. If you know a bonk is starting to hit you, you can most times fight it off without stopping your ride. Common symptoms or signs that a bonk is knocking at your door are feeling extreme fatigue, hunger, dizziness, light headed or cramping. After recognizing a bonk is starting, you need to first dial back your effort/speed/pace, then you need to get some fuel on board. If you insist on staying with the lead pack or holding your goal pace you will never be able to digest your energy and beat that bonk. The stomach needs blood to process food into energy and if all the blood is going to your legs, your food will simply sit in your stomach, slosh around and eventually come back out the same hole it went in.

The best way to refuel is to first get some high glycemic simple sugars in your body. Sports drinks, cola, candy or energy gels are perfect for this. Simple sugars burn like jet fuel in your body, hot and fast. If you planned ahead and packed these in your jersey pocket (yup that is what they are for), in your bento box or saddle bag, great! If you didn’t stop at a store or gas station and get something quick. If you’re at a race or organized ride, stop at the next aid station and load up.

Now it’s time to take in some complex carbohydrates to give you longer lasting energy. Energy bars with a 4-1 carbohydrate to protein ratio are perfect for this. A premade sandwich can also serve as a good source of sustaining energy. Avoid consistently taking in simple sugars. It will keep you fueled for a short time, but at some point your stomach will turn against you and fight back. Remember when you were a kid and you ate all your Halloween candy in one sitting? Do you remember what happened next? Yup, we don’t want that to happen again.

Don’t forget the water. Your body is made up of mostly water. Without it cramping and worse yet dehydration can set in which could spell the end of your day. Be sure at least half of your bottles are filled with water and always know how much you have left. Think ahead and refill when you can, running out can be fatal. The nice thing about water is you can always spray a little bit on your face to freshen up or cool down; you can’t do that with a sports drink.

Coach Kris has been a competitive presence in triathlons since 2001 completing six Ironman races. From 2004 to 2007 he was selected as a USAT All-American Honorable Mention athlete. Kris is currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. In 2010, 2012 and 2013 Kris was selected as the Official Team Coach for Team USA by USA Triathlon and accompanied Team USA to the ITU World Championships in Budapest, Hungary, Auckland, New Zealand and London, England. In 2013 he was also coach and manager for the Team USA short Course Duathlon team in Ottawa, Canada. 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.

at the HITS Triathlon Series Twin Cities debut!

Waconia, MN | August 16–17, 2014 > OPEN

> SPRINT

> OLYMPIC

> HALF

> FULL

Photos by Pat Hendrick Photography

Experience “a distance for everyone!”™

REGISTER TODAY at HITSTriathlonSeries.com HitsEndurance.com | 845.247.7275 319 Main Street, Saugerties, NY 12477 www.midwestevents.com

North Star Bicycle Festival Features Top Pro Bike Race in 2014 by Jean Freidl photos by Matt Moses, Stephanie Williams, and Jenn Barnett

Five Midwest Cities Host North Star Grand Prix June 11-15 The 16th Annual North Star Bicycle Festival (formerly Nature Valley Bicycle Festival) will take place June 11-15, 2014 and will include the North Star Grand Prix pro stage bike race June 11-15 in Saint Paul, Cannon Falls, Minneapolis and Stillwater, Minn. and Menomonie, Wisc. For maps, event schedules and information on each host city visit www.northstarbicyclefestival.com. The North Star Grand Prix, the most prestigious event on the USA Cycling National Racing Calendar, opens June 11 in Saint Paul with a morning time trial along East River Parkway. The action moves to the Rice Park district of Downtown Saint Paul that evening with a criterium (short circuit race). The ambiance of the criterium route is reminiscent of the famed pavé races in Europe, with the turrets of the Landmark Center, bricked streets in front of the Ordway Center and classic architecture of the century-old Saint Paul Hotel framing this idyllic town square. photo by Matt Moses

photo by Matt Moses

On Thursday, the race moves south to Cannon Falls for a rural road race showcasing the wide open spaces of Minnesota’s heartland, dotted with family farms, boutique wineries and the famed Cannon Valley Trail, stretching 20 miles along the Cannon River. The race finishes with multiple laps at high speeds through the quaint downtown. On Friday, it’s back up to Minneapolis for an evening criterium in the city’s dynamic Uptown area, a neighborhood of trendy shops, bars and restaurants located just south of downtown near the chain of Minneapolis lakes. The Uptown edition of the FREE Kids Race is always a highlight with hundreds of kids 12 and under riding the crit route, cheered on by thousands of spectators. Each child gets a free medal. The weekend presents an opportunity to visit some of the most beautiful terrain in the Midwest for the Menomonie and Stillwater stages. Cheer for the pros in the North Star Grand Prix as well as locals competing in the amateur races. In Menomonie the road race tests the cyclists’ endurance as they traverse 95 miles of rolling farmland in the heart of Wisconsin’s dairy country, finishing with multiple laps of an in-town circuit. Menomonie will also host dozens of events throughout the day, 14 www.midwestevents.com

photo by Stephanie Williams

photo by

y Jenn Barnett

photo by Jenn Barnett

introducing visitors to the arts, historic sites and friendly, family-owned shops and restaurants. Activities also include kids’ contests, tours and Spectator Rides for all levels. Experienced cyclists seeking a challenge can sign up for the Gran Fondo (Italian for Big Ride) which provides a chance to ride the same route the pros will race. Advanced preparation is recommended to be ready to take on the hilly terrain through rural Wisconsin. Pre-register at www.northstarbicyclefestival.com/granfondo. Stillwater, Minn. is host to Sunday’s grand finale June 15. The Stillwater Criterium is legendary for weeding out the field, which features a 24 degree climb up Chilikoot Hill – the steepest in North American racing. This picturesque town is built on the bluffs of the St. Croix River and the route features a series of high speed, downhill 90 degree turns throughout the city’s historic neighborhoods and charming Main Street area. Make plans for a Father’s Day brunch at a riverfront restaurant or grab a treat at one of the town’s plentiful ice cream shops or candy stores along the way.

Fan Zones set up at each stage include food vendors, stunt riders, live music, bike and fitness expos and The FREE Tour de Kids fun race open to children age 12 and under. About the North Star Valley Bicycle Festival Now in its 16th year, the North Star Bicycle Festival is celebration of bicycling that includes amateur and professional racing and community events. The North Star Grand Prix has become the most prestigious event on the USA Cycling National Racing Calendar, attracting top American racing teams and nearly 300 top riders from around the world. It is the only professional sporting event in Minnesota open to the public, for which no admission ticket is required. Proceeds from the North Star Bicycle Festival are donated to Children’s Lighthouse of Minnesota, a pediatric hospice project. For volunteer or host housing opportunities and a detailed schedule visit www.northstarbicyclefestival.com.

www.midwestevents.com

training

Take The Pressure Off! Or, Why Are My, Hands, Feet, Butt Numb When I Ride by Dr. Marie-Christine Leisz

One of the most frequent questions cyclists ask me is why different parts of their body get numb while riding a bike. Basically, this irritating sensation is caused by sustained pressure on nerves. What happens when you’re cycling is no different than what happens when your arm or leg “falls asleep”. Sustained pressure on a limb decreases blood flow to nerves. Disrupted blood flow causes nerve dysfunction blocking the conduction of normal nerve messages. The nerve sends the brain abnormal information which is perceived as a feeling of numbness and tingling. This abnormal sensation is called paresthesia. When pressure is brief and is relieved quickly, blood flow is restored and the nerve reawakens with that annoying “pins and needles” feeling before returning to normal. If pressure goes on too long, the nerve can be damaged. So, why is this numbness and tingling a common problem for the cyclist? Because the hands, feet and pelvis contact hard parts of the bicycle for prolonged periods of time. These are the common paresthesias affecting cyclists starting at the top. Handlebar palsy and carpal tunnel syndrome: The most common cycling- related paresthesia is called handlebar palsy. This is caused by prolonged pressure on the ulnar sensory nerve and makes hand ache and the fourth and little finger numb. A type of carpal tunnel syndrome can occur when the median nerve is compressed traveling through the space or tunnel between the carpals or bones of the wrist. This happens if the wrist is held in extension too long and causes the thumb, second and third finger to become numb. The solution - always wear well-padded gloves and change position from tops to hoods to drops frequently. Raising the handlebars, even slightly, can also help redistribute pressure. Perineal numbness: The perineum is the area of pelvis contacting the bike saddle. Prolonged, unrelieved pressure from the saddle, compresses nerves causing numbness in this area. This paresthesia effects up to 90 % of female and male cyclists. The fear here is that extremely prolonged pressure over the perineum can cause long-lasting numbness and even sexual dysfunction. I can tell you, this is the last thing most athletes want to discuss with a doctor! 16

www.midwestevents.com

Research studies have compared lots of styles of bike saddles and recommendations are still not clear. The authors do seem to agree that a narrow saddle that does not support the “sit” bones of the pelvis and an elevated saddle nose are the major contributors to perineal numbness in both males and females. Frequent position changes, lowering the saddle slightly and tilting the nose of the saddle down are the first fixes. A wider saddle supporting the “sit” bones may help both genders and a split seat may help male cyclists. And of course, change position on the saddle frequently. Numb feet: Numb feet are caused by nerve pressure too, but this problem is harder to solve because you can’t change foot position frequently when you are clipped into pedals. If this is a problem, make sure your cycling shoes fit well and are neither too big nor too small. Sometimes adding a foot insert like Superfeet or Dr Scholl’s arch support can reduce numbness by redistributing pressure evenly over the sole of the foot. Changing cleat placement to a position more behind the ball of the foot can help too. Cervical or lumbar radiculopathy: This is another problem causing numbness and tingling while cycling, not to be ignored. If you develop neck pain radiating down one arm or low back pain radiating down one leg, the problem may be in the spine. A disc herniation or narrowing or stenosis of the area where the nerve emerges from the spine is commonly the culprit. Compression of a spinal nerve is a serious problem and merits a trip to the doctor for further workup. While most of these paresthesias are shortlived, any symptom that lasts longer than a few hours or converts from numbness and tingling to persistent pain or weakness should be evaluated by a physician.

arathons

OF WISCONSIN SERIES CHALLENGE: MILWAUKEE

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

KENOSHA

MADISON

APPLETON

cycling

Clean Ride, Fast Ride! by Andy Tetmeyer

Dear Mr. Tech guy, what can I do to make my bike faster? sincerely, Broke and Slow. Dear BS, clean your bike. Seriously, cleaning your bike is a very good first step to getting the most speed out of your bike. Start with the chain. A standard road chain has 116 links. If every link is gunked up with dirt thickened oil then there is energy loss any time you are pedaling. Start with cleaning the chain, cogs, and derailleur pulleys. Cleaning the chain and ignoring the cogs and pulleys might just deposit more dirt onto your clean chain. Cleaning can be as simple using spray cleaner and a rag. Spray and wipe until dirt no longer comes off. Then re-lube. If you go this route make sure that you get any overspray off your paint and derailleurs. Better would be to remove the chain and soak it in degreaser, wipe it clean, rinse it off, let it dry, then re-oil. Your chain will stay cleaner longer if you don’t leave excess oil on it. Lube the chain, backpedal 30 or 40 crank revolutions and then rag off the extra oil. After your next ride, wipe off the excess again. You want just enough lube to reduce friction between the plates and pins, but not so much that dirt is sticking to the surfaces you just cleaned. You do not need to oil the cogs. A clean bike is quieter, so you can hear more things - like brakes dragging. If your brakes are dragging, then duh! Get them adjusted so they’re not on the rim. If your wheels are not true and the brakes are dragging in one spot, get the wheels trued. You’ll go faster with the brakes off. Speaking of wheels, if the hub bearings are not smooth then you are not going as fast as you could. With the wheels out of the bike turn the axles with your fingers. If you get a gritty feeling then you need bearing adjustment or replacement. Other free stuff? It might sound inconsequential but extra cable length can be a major drag - literally. I have seen wind tunnel results indicating that excess cable length can make nearly as much difference to aero drag as an aero wheel. Your cable housing should only be long enough to turn the bars all the way both directions. Need more? Tire pressure, both too high and too low will slow you down. If you are on 19mm wide rims and 23mm tires you should run about 110-125 psi depending on weight and road conditions. If you are on more modern 23mm rims, your range should be 90-105 psi. If you happen to be on 25mm wide rims like our Ardennes or Jet plus rims then 75-90 psi is a good range. So BS, take this advice and you’ll be faster and no less broker.

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

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Race Spotlight HITS Triathlon

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com

photo courtesy HITS Triathlon Hailed as the new, but impressive, kid on the national race series block, HITS Triathlon Series has found a new home in Waconia, Minnesota and will make their Midwest debut August 16-17, 2014. Located just 20 minutes from metroMinnesota, HITS Waconia features “a distance for everyone™” with five races including the Open, Sprint, Olympic, Half and Full, lending itself to athletes of all ages and skill levels. Pristine waters, long gradual hills and rural landscapes make this event a win at any distance. Perfect for city dwellers looking to escape metropolis, this awesomely scenic course showcases the true beauty of the region. HITS Waconia is expected to attract over 1000 participants from across the country and beyond. Athletes are encouraged to register early to ensure their spot on race day and take advantage of early bird pricing. Register today for HITS Waconia at HitsTriathlonSeries.com.

UCare Tri-Loppet Brings Community Together

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

UCAR E

When 2013 champion Josie Nelson describes the UCare Tri-Loppet, “community” is at the heart of her remarks. Families, friends and Loppet Foundation program mentors and youth come together for the point-to-point triathlon from the Chain of Lakes to the Theodore Wirth Park trails. It’s the ultimate Minnesota summer celebration. This year’s UCare Tri-Loppet takes place on Saturday, June 28. Participants can compete as individuals or as a relay team in the paddle (8K), trail run (5K) and mountain bike (11K) non-traditional triathlon. A limited number of canoes and kayaks are available to rent through the Loppet Foundation and its partners. Register online at www.tri-loppet.com through June 25. All proceeds benefit the Loppet Foundation, a 501(c)3 non-profit, that provides opportunities for people of all ages, backgrounds and experience levels to get outside and be active. www.midwestevents.com

nutrition

Recover Faster, Train Harder

Energy Bars

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 Health Advisory board for Supplement Spot™. More info: JillTiffany.com

Every athlete is looking for an edge over the competition. The desire to train harder may be present, but an athlete needs an adequate recovery also. The faster you recover from a training session, the sooner and harder you can train again. One major key to recovering quicker is your nutrient intake. One of those key nutrients in post-workout recovery is vitamin D. A recent study by The Orthopedic Specialty Hospital (TOSH) concluded that taking increased levels of vitamin D before a workout actually decreased skeletal muscular weakness following the workout. Research reveals that vitamin D also supports the health of our bones, heart, immune system, and muscles. It even plays a role in keeping a healthy glucose level. Many of my clients have improved their athletic performance on the field, on the court, and in the gym, simply by adding a high quality line of supplements to their daily regimen. However, the supplement industry is loosely regulated, making it a difficult task to find such quality. To ensure the high quality that you want in your supplement, you need a brand that is pharmaceutical grade and has a high standard of purity.

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1 C shredded coconut 3 C of your favorite nuts/seeds (raw, unsalted, if possible) (my favorite combo is 2 cups sliced almonds, 1 cup chopped pecans) ½ tsp Himalayan salt ½ C almond butter (or cashew butter) 3 Tblsp. coconut oil ½ C pure maple syrup (or honey) 2 tsp. vanilla ½ C dark chocolate chips or cacao nibs 1. In large bowl combine coconut, nuts/seeds, and salt. 2. In small sauce-pan on stove, melt almond butter and coconut oil over med-low heat. 3. Stir in syrup and vanilla. 4. Stir almond butter mixture into nut mixture. 5. Press mixture into an 8x8 parchment-lined pan. 6. Sprinkle choc chips on top (you can stir them into mixture if you let the mixture cool for a few minutes first) Cut them apart and store in fridge.