SPORTS | FITNESS | OUTDOORS
NOV/DEC 2018
How to
Find a Coach Athlete’s Guide to
Smart Snacking
HOLIDAY + GIFT GUIDE www.midwestevents.com
2018
Race & Event Calendar
05 Race and Event Calendar 07 Safe Winter Running 08 Scene in Motion
MIDWEST EVENTS www.midwestevents.com
PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Kris Swarthout Dr. Marie-Christine Leisz Val Schonberg
Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else. The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.
Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494
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Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494
12 2018 Holiday Gift Guide 14 How to Find a Coach 16 Athlete’s Guide to Smart Snacking
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Congratulations to Tom Coulliard - winner of the Chocoholic Frolic race entry and Jayme DeSotel winner of the TCO Vikings 5K race entry! Check out www.midwestevents.com for our monthly race entry contests.
On the Cover and This Page: Green Acres Cyclocross; Midwest Events
RACE sponsored by CALENDAR
***Dates subject to change. Please consult race websites for updates.
XC SKIING Date
Events
Location
Type
1/6
City of Lakes Pre-Loppet
Minneapolis, MN
XC Skiing
11/22
Chanhassen Turkey Trot
Chanhassen,MN
Run
1/12
Sisu Ski Fest 5K, 15K, 31Km & Snowshoe
Ironwood, MI
XC Skiing
11/22
Family Gobble Wobble Races
Rochester, MN
Run
1/12
Seeley Hills Classic
Seeley, WI
XC Skiing
11/22
Rochester Turkey Trot
Rochester, MN
Run
1/13
Birkie Tour
Hayward, WI
XC Skiing
11/22
Cedar Rapids Turkey Trot
Cedar Rapids, IA
Run
1/18
Three Rivers Ski Rennet
Bloomington, MN
XC Skiing
1/19
Tour de Kamview
Thunder Bay, ON
XC Skiing
1/19
Cable CCSA/JNQ
Cable, WI
XC Skiing
1/20
Langlauf at St. Johns
Collegeville, MN
XC Skiing
1/25
Noquemanon Ski Marathon
Ishpeming,MI
XC Skiing
1/26
Iowa Winter Games (IA & IL residents)
Dubuque, IA
XC Skiing
1/31 to 2/3
City of the Lakes Loppet
Minneapolis, MN
XC Skiing
2/9
Vasaloppet USA
Mora, MN
XC Skiing
2/10
North End Classic
Cable, WI
XC Skiing
2/16
Book Across the Bay
Ashland, WI
XC Skiing
2/22 to 23
American Birkiebeiner
Cable, Hayward WI
XC Skiing
2/16
LLS The Big Climb
Minneapolis, MN
Stair Climb
2/23
Fight for Air Climb
Minneapolis, MN
Stair Climb
RUN 11/3
Chocoholic Frolic
St. Paul, MN
Run
11/3
Chick-uamegon Women’s 5K 10K
Ashland, WI
Run
11/3
Sandy’s Donut Run
W. Fargo, ND
Run
11/3
Jingle Bell Run for Arthritis
St. Paul, MN
Run
11/4
Kowalski’s Strive 10 Miler & 5K
White Bear Lake, MN
Run
11/6
Election Day 5K
St. Paul, MN
Run
11/10
623 Foundation 5K Walk/Run/Kids Run
Roseville, MN
Run
11/10
Chaska Turkey Trot 5K, Kids Run
Chaska, MN
Run
11/10
Girls on the Run 5K
St. Paul, MN
Run
11/10
Girls on the Run 5K
Iowa City, IA
Run
11/11
Veterans USA 5K
St. Paul, MN
Run
11/11
Madison Full and Half Marathon
Madison, WI
Run
11/11
Christmas Tree Skirt Dash
Sioux Falls, SD
Run
11/22
Rotary Turkey Trot 5K
Northfield, MN
Run
11/22
Des Moines Turkey Trot
Des Moines, IA
Run
11/24
Des Moines Hungry Turkey Run
Des Moines, IA
Run
11/24
Cottage Grove Turkey Trot
Cottage Grove, MN
Run
11/24
Jingle Bell Run for Arthritis
Sioux Falls, SD
Run
11/24
Moustache Run
Minneapolis, Mn
Run
12/1
Snowflake Shuffle 5K
St. Joseph, MN
Run
12/1
Jingle Bell Run for Arthritis
West Des Moines, IA
Run
12/1
Jingle Bell Run for Arthritis
Duluth, MN
Run
12/1
Jingle Bell Run for Arthritis 5K/1K
Fargo, ND
Run
12/8
Jingle Bear Run 5K & Kids Run
White Bear Lake, MN
Run
12/8
Jingle Bell Run for Arthritis
Davenport, IA
Run
12/8
Reindeer Run
Minneapolis, MN
Run
12/8
U.G.L.Y Sweater Run
St. Louis Park, MN
Run
12/8
The Santa Run
Bismarck, ND
Run
12/15
Jingle Bell Run
Northfield, MN
Run
12/25
Joyful 5K
St. Paul, MN
Run
12/31
Resolution Run
Rochester, MN
Run
12/31
Resolution Run
Maple Grove, MN
Run
12/31
Resolution Run
Apple Valley, MN
Run
1/1
Resolution Run
Woodbury, MN
Run
1/1
Hopeful 5K
St. Paul, MN
Run
1/1
Fresh Start 5K
Eden Prairie, MN
Run
1/1
New Year’s Day Hopeful 5K
Maple Grove, MN
Run
1/1
Life Time Commitment Day
Various Cities
Run
1/5
Run S’More 5K
White Bear Lake, MN
Run
1/6
Zoom! Yah! Yah! Indoor Marathon
Northfield, MN
Run
1/19
Freeze Yer Gizzard Blizzard Run
International Falls, MN
Run
11/11
Halloween Hot Chocoholic Race
Des Moines, IA
Run
11/17
Stride & Veterans 5k
Mankato, MN
Run
11/17
Dakota Fitness Turkey Trot 5K
Prior Lake, MN
Run
11/3
Fall Back Blast 50K, 25K, 12.5K
Eau Claire, WI
Trail Run
11/22
Tonka Turkey Trot
Minnetonka, MN
Run
11/4
Rocky’s Run-Cross Country
St. Paul, MN
Trail Run
11/11
Heartland Community XC Competitive Race Sioux Falls SD
11/22
Beast Before the Feast
Minneapolis, MN
Run
11/22
Drumstick Dash 10K
Minneapolis, MN
Run
11/22
Chequamegon Bay Turkey Trot
Washburn, WI
Run
TRAIL RUN
11/22
Turkey Day Trail Trot 10K/5K/2K Trail Kids
Battle Creek, St. Paul, MN
12/1
Sycamore 8 Trail Run
Johnston, IA
Trail Run Trail Run Trail Run
11/22
Fast Before the Feast 10K/5K, & Fun Run
White Bear Lake, MN
Run
11/22
Lifetime Turkey Day 5K
Minneapolis, MN
Run
11/22
Gobble Gallop
Duluth, MN
Run
11/3
Icebox 480
River Falls, WI
Ultra
11/22
IRIS Turkey Trot 5 & 10K
Faribault, MN
Run
12/8
Hitchcock Experience 50M/100M
Honey Creek, IA
Ultra
ULTRA
11/22
Burn the Bird 5K/10K
Fargo, ND
Run
12/28
Tuscobia Winter Ultra - bike, ski, run
Park Falls, WI
Ultra
11/22
Gobble Gait
Hastings, MN
Run
1/12
St. Croix 40 Winter Ultra
Hinckley, MN
Ultra
11/22
Giving Thanks 5K
Maple Grove MN
Run
11/22
Turkey Let 5K
Willmar, MN
Run
11/22
St. Paul Turkey Trot 10K, 6K
St. Paul, MN
Run
11/22
Cyctic Fibrosis Assn. Turkey Trot
Bismarck, ND
Run
TRIATHLON 1/13
YWCA of Minneapolis Indoor Tri
Minneapolis, MN
Triathlon
1/19
INCYDEMAN Indoor Triathlon
Ames, IA
Triathlon
www.midwestevents.com
05
MOUNTAIN BIKING 11/3
Fall Back Blast
Eau Claire, WI
Mtn. Bike
Ankeny, IA
Cycle
CYCLING 11/10
AW SH*T Ride
FAT TIRE 11/24
The Pie Burner
Hastings, MN
Fat Tire
12/15
Solstice Chase
St. Croix Falls, WI
Fat Tire
1/5
Norpine Fat Bike Classic
Lutsen, MN
Fat Tire
1/6
Framed Bikes re-Loppet
Minneapolis, MN
Fat Tire
1/12
Snow Crush Fat Tire Race
Faribault, MN
Fat Tire
1/19
Get Pfat with Pat #1
Bloomington, MN
Fat Tire
1/26
Get Pfat with Pat #2
Bloomington, MN
Fat Tire
3/9
Fat Bike Birkie
Hayward, WI
Fat Tire
CYCLOCROSS
11/3
Fulton Star Cross
Crystal, MN
Cyclocross
11/3
Creekside Cross
Coralville, IA
Cyclocross
11/4
Bobbers Cross
No. Liberty, IA
Cyclocross
11/10
MNJRC Croix Cross
Hudson, Wi
Cyclocross
11/10
Frosty Cross
Le Mars, IA
Cyclocross
11/11
Wirth CX
Minneapolis, MN
Cyclocross
11/13
Twisted Cross
Cedar Falls, IA
Cyclocross
11/17
MN State Cyclocross Championships
Crystal, MN
Cyclocross
11/17
Valley Cross
W. Des Moines, IA
Cyclocross
11/25
Cross Fer Tots
Cambridge, MN
Cyclocross
EVENTS 11/16 to 18
Midwest Mountaineering Fall Outdoor Expo Minneapolis, MN
Event
1/4to6
Sandstone Ice Festival
Event
Sandstone, MN
Enjoy a small town feel for miles! Registration opens September 1st with a free sweatshirt for runners registered by December 31st! Reg Visit us for registration at: www.lakewobegontrailmarathon.org 06
www.midwestevents.com
Safe Winter Running Head to Toe!
By Dr. Marie-Christine Leisz photo courtesy Matt Fulton
D
on’t pack running shoes away or resign yourself to the tedium of the treadmill when temperatures drop. Embrace winter by doing the majority of training outside. I encourage the athletes I treat to run year-round to decrease risk of overuse injuries in the spring, transitioning from treadmill to outdoors or by advancing mileage too fast to catch up. Winter running takes more preparation, but can help ensure a great summer season. There are two major dangers running in the winter; one is exposure, the second, risk of traumatic injury. Here are tips to avoid both.
Technical fibers that wick sweat, dissipate heat, moisture and deflect wind, have revolutionized winter running. Your local independent running store will outfit you head-to-toe! •
•
Physiology of Exposure When we run, we generate heat. Relatively constant core temperature is maintained whether it’s hot or cold if we lose heat near the rate it’s produced. If we can’t dissipate heat in hot weather, core temperature rises and hyperthermia occurs. In cold weather, if more heat is lost than generated, the core temperature lowers. If exposure continues, hypothermia develops. Wind chill cools us even faster. The first symptom of hypothermia is shivering as skin blood vessels constrict and shunt blood to the core conserving heat. Without re-warming, stages of hypothermia progress and deleterious cardiovascular, neurologic symptoms and skin damage can occur. Novice winter runners are tempted to overdress. Dressed correctly, you’ll be a little cold to start, but will quickly become comfortable. The more you run outside, the easier it is to judge the clothing you’ll need. Run against the wind to start, with the wind to finish. Don’t forget to hydrate before and after running. When should you stay inside? I recommend when the ambient temperature is below zero and there is a wind chill.
•
•
•
Head and neck: Since we lose about 30% of body heat through the head, start with the right hat. Tech fiber stocking caps work for mild to moderate temperatures. Face masks or balaclavas are best for really cold or windy conditions. Neck gaiters or scarves help too. Upper body: Choose a first layer of wicking material like polypropylene to direct sweat away from the skin. The next layer depends on the temperature and should be thick or thin enough to continue to wick moisture and release the right amount of heat to prevent over-cooling or overheating. Synthetic fleece is the fabric of choice. Wear a breathable outer layer that is wind and water-resistant. Gloves are fine in milder temperatures - mittens keep hands warmer. Lower body: Synthetic running pants with fleece lining and wind-proof front panels, make it possible to wear only one bottom layer. If it’s really cold, add tech fiber tights. Shoes: The more mesh on a running shoe, the colder your feet will get. This may not matter on a short run but you may notice your feet get cold on a longer run. Most companies are making a winter running shoe that is less ventilated and thus warmer. Some of these shoes have lugged or studded soles to enhance traction of ice and snow. Some runners swear by attachable ice cleats such as Yak Trax for better traction too. Socks: Wool socks like the ones made by Smart Wool are a game-changer! They are warm when wet, not at all itchy and really durable. Don’t wear cotton as it holds moisture and contributes to chilling.
Staying safe As most athletes have to run before or after work, short winter days, with limited sunlight, make seeing and being seen difficult. Maneuvering over icy, unshoveled paths is challenging and I think dealing with crumby footing is harder than running in the cold. If you can, drive to cleared trails or paths, it’s worth the time and effort. If you have to run on sidewalks, decrease risk of fractures, sprains and strains from falling on unseen ice by wearing shoes with traction and illuminating your path with a light-weight headlamp. If you abandon sidewalks in favor of streets, remember, you’re no match against a car so avoid a potentially fatal collision by wearing a reflective vest or by choosing clothing with prominent reflective detailing. Of course, summer running is fantastic, but if you get outside you’ll find there’s nothing quite like the clear purity of cold winter air and the squeak of snow under your feet to make you feel alive!
Marie-Christine Leisz, DO is a Sports and Physical Medicine & Rehabilitation Physician at the Running and Endurance Sports Injury Clinic, Courage Kenny Rehab Associates, St. Paul. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance
www.midwestevents.com
07
scene in motion TCO Vikings 5K; Midwest Events
TCO Vikings 5K; Midwest Events
Green Acres Cycle X: Midwest Events
Green Acres Cycle X: Midwest Events
Run Crazy Horse: Fassbender Black Hill Studio
08
www.midwestevents.com
Ely Marathon; Eric Sherman Images
Get Your Rear in Gear; Orfield Photography.
Tour de Hugo; Midwest Events
Maple Grove Triathlon: Midwest Events
Frassati 5K; Midwest Events
Tour de Hugo; Midwest Events
Green Acres Cycle X: Midwest Events
Run Crazy Horse: Fassbender Black Hill Studio
www.midwestevents.com
09
Get Your Rear in Gear; Orfield Photography.
Get Your Rear in Gear; Orfield Photography.
Square Lake Triathlon; Midwest Events
Get Your Rear in Gear; Orfield Photography.
Maple Grove Triathlon: Midwest Events
Hopkins Triathlon; Midwest Events
Maple Grove Triathlon: Midwest Events
Run Crazy Horse: Fassbender Black Hill Studio
10
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Maple Grove Triathlon: Midwest Events
Tour de Hugo; Midwest Events
Hopkins Triathlon; Midwest Events
Minnesota Mile; Courtesy Grandma’s Marathon Twin Cities Marathon; Deb Helseth
Twin Cities Marathon; Deb Helseth
Master Swim Teams Barracuda Aquatic Club
Hudson Area Masters North Suburban Aquatic Club/NSAC
FastjetMasters, Competitive Swim Team, Foss Swim School
I Swim Masters Team
Bloomington, Shakopee Jeff Lee 952.884.3703 www.baccudas.org
Mon/Wed/Fri 6-7am 763.398-3399 12440 Aberdeen St NE, Blaine, MN www.fossswimschool.com
Minneapolis YWCA Otters
Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_membership/swimming/masters_swim_team/
Hudson, WI Bob Young 630.885.8442 www.hudsonswimteam.org ryoung1064@yahoo.com
Year round programs for all ages, Iincluding Masters, morning/evening Mounds View School District Pools www.nsmakos.org
6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612.226.8720 www.iswimllc.com
Tri Fitness
White Bear Lake, MN Vicki Ostendorf 651.426.3619 vicki@trifitnesswbl.com
Minneapolis YWCA Total Immersion Weekend Workshops Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement. Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 11.17.2018 - 11.18.2018 or 12.15.2018 - 12.16.2018 www.totalimmersion.net/get-coached/workshops/ venueevents/34-minneapolis-ywca-downtown www.midwestevents.com
11
2018 Holiday Gift Guide for Athletes H2O Audio Lap Swim Pack H2O Audio’s Lap Swim Pack is a complete offering that enables lap swimmers to enjoy exercising to music – just as runners have for years. The H2O Audio Lap Swim Pack includes H2O Audio’s STREAM waterproof music player, SURGE+ underwater swimoptimized headphones, H2O Audio’s rugged dry bag and H2O Audio’s swim cap – at a discounted package price.
SCARPA NEUTRON 2 GTX Our best all-around trail runner with a waterproof upper to add even more versatility, the Neutron 2 GTX features an open forefoot flex zone and sole pattern designed for added traction and durability, ensuring you get your miles in no matter what the weather has in store. $170 https://www.scarpa.com
$119.99 https://h2oaudio.com/products/new-lap-swim-pack
Princeton Tech SNAP
Platypus TOKUL™ XC 5.0 Light and fast low-profile pack for nononsense outings. Made for light, fast rides, the minimalist Tokul XC 5.0 is ready for anything from after-work sessions to half-day singletrack missions. It features the lightweight and airy RidgeAir™ back panel to keep you cool and comfortable, carries 3 liters of taste-free water, and offers enough room to organize riding essentials, a light layer, and a snack. $89.95 https://www.platy.com
12
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The SNAP is a one stop tool for any of your lighting needs: headlamp, flashlight, bike light, safety flasher, lantern and magnetic area light. SNAP’s head unit is removable from the headlamp bracket for handheld operation and use with the included accessories, snapping into place with a strong magnet. The kit includes: SNAP Head Unit; Headlamp Attachment; Two Way Carabiner Mount and Clip (to hang on your pack or use as a lantern); Handlebar Attachment (mount to your bike or any similar sized pole) The SNAP is simple to use: a large, easy to find button on the head unit turns the versatile spot beam on, dims it and switches over to flash mode. Whether you’re in the backcountry or your backyard, taking care of business in the shop or in the field, or maintaining tools or toys, the SNAP is ready to shine. $39.99 https://princetontec.com
NORA JACKET The Kari Traa Nora Jacket is a clean cut running jacket that is light as a feather, but stands strong against the wind. Wind resistant, quick drying polyester fabric keeps you running in total comfort. $80.00 https://www.karitraa.com
The DryGuy™ Warm N’ Charge The Warm N’ Charge is an eco-friendly, rechargeable electronic solution to cold hands. Complete with convenient temperature selection, it’s perfect for any outdoor event or activity that has you suffering in the cold for long periods of time. Its ability to charge your cell phone or other portable digital devices makes it a handy multiuse tool that could save you from more than just the cold After use, instead of throwing it away like other hand warmers, simply plug it in and recharge it for next time. Available now at local running stores. $39.95 https://dryguy.com
TRAVEL DRY DX Travel Dry DX was developed utilizing wind science principles to blend ram-air induction with the thermal convection philosophy. Fresh air is drawn over the thermal heating elements with a fan and gently vents warm air throughout the toe box removing wetness and warming boots or shoes in a fraction of the time. Its compact design and ability to work from your vehicle outlet make it the perfect travel accessory for any outdoors trip. Warm your boots on the way up the mountain, dry them out on the way back! $39.95 https://dryguy.com
PEARL iZUMi Men’s Versa Quilted Hoodie The Men’s Versa Quilted Hoody will soon be your favorite hoody when the weather gets cold. With a drop tail hem, reflective features, and extra core insulation this hoody will keep you snug when riding. $220 https://www.pearlizumi.com
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13
By Kris Swarthout USAT level II
L
ast time we addressed the issue why someone would or should choose to use a coach, this time I will address some issues you should consider when looking for a coach.
Knowledge; a good coach should know what he/ she is talking about. They should be current on the new advancements in sport, either in equipment or training as well as being well versed in the history of the sport. A good knowledge base is built over time by coaches who analyze trends and test with practical application. They are not locked into a set of prescribed workouts; they are willing to try new ideas, equipment and techniques. Their knowledge base will assist them in weeding out the fads and gimmicks. When searching for a coach be sure to ask them plenty of questions. See if they are knowledgeable in all three sports and the training principles that accompany our sport. Ask them who the “big four” are. Certification; your coach should hold some level of certification. Choosing a coach who is certified reassures you that they have been educated from a base of knowledge and resources by an established organization. USA Triathlon operates a certification and continuing education program for coaches. It is not the only certified triathlon coaching program out there, but it is quickly becoming the standard in the industry. There are also many other beneficial certifications relevant to triathlon, be sure to ask a perspective coach what he/she holds and why. Involvement in the sport; is your prospective coach involved in the sport of triathlon? A good coach does not have to be the fastest person in the field, but they should be involved in the 14 www.midwestevents.com
sport. Being involved as an athlete, a race director or official shows you they know the sport and are involved not only physically, but emotionally. A healthy passion for triathlon will fuel a good coach’s pursuit of information and knowledge for years to come and can be a solid indicator that they not only have something to offer you now, but will continue to have new things and ideas to offer you in the future. Proximity; if you are the type of person who needs to know they can see their coach in person, not just talk to them on line or on the phone, you will surely need to know where your coach is based. Sure Boulder is the Mecca of triathlon and San Diego is not far behind, but don’t think you can’t find good high quality coaches in your neck of the woods. Whether you live in Madison or Minneapolis, there are plenty of highly qualified coaches in your back yard. I am a firm believer in having a coach who lives and works near you. By having your coach close, not only do you benefit from the occasional personal session, but they will inevitably have group workouts where you can talk to them in person, ask them questions and simply get a chance to have personal interaction with them. An added bonus will be those occasions where you bump into your coach around town, either at the pool or at your local bike and triathlon store or even at the grocery store. Resources; ask your perspective coach what kind of resources he/she has at their disposal. Do they have any specialized equipment they use for testing or training? Do they have access to any facilities for teaching? Do they have a pool they use primarily and is all of this reasonably close to you? Having good resources can heighten your training experience and also be a sign of a coach who has more invested in their business than just some free time and a computer.
The personal touch; this will vary within individuals. How much personal contact do you require as an athlete? Are you the type of person who benefits from a coach who is more hands on or do you prefer to just receive your workouts and be left alone? Figure out what you like and tailor it to your selection of coaches. Just like athletes, not all coaches are alike in their approach to coach/athlete interaction. In the end it comes down to you and your ability to determine what you want. Make a list of questions you want answered and start contacting coaches. Analyze their answers, prices, services and don’t forget to factor in your gut feeling. If you don’t get a great feeling from a coach and they don’t make you excited about training and racing, maybe they are not for you. Bottom line, shop around and choose wisely. Good luck and good training, Kris Swarthout
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
Buying or Selling Call Me First! Jason C. Brown REALTOR
612-834-9229
2140 Hoffman Rd. White Bear Lake, MN 55110
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FEBRUARY 23, 2019
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Estimates!160 Slip651.429.7221 Marina on White Bear Lake
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15
An Athlete’s Guide to Smart Snacking
Slow Digesting Fuel (for sustained energy, i.e. mid-morning snack) Fruit and nut bars Oatmeal and banana and/or peanut butter Trail mix: dried fruit, nuts and granola or whole grain cereal Whole grain crackers and string cheese Fresh Fruit—apple slices, bananas, clementine’s, and grapes are easy to tote. Add a single serve peanut butter, string cheese or a handful of almonds for a boost of protein Baby carrots or other cut veggies and hummus Homemade “energy balls” (i.e. with oatmeal, peanut butter, honey, chia seeds, and nuts)
by Val Schonberg
W
e are a nation of snackers! According to research by the Harman Group, Inc, Americans are now snacking their way through each day, with over 91% of consumers relying on multiple snacks to meet their daily nutrition needs (Hartman Group, Inc., 2017). For athletes, snacking can be important for improving mental performance, providing adequate fuel for activity, and improving muscle recovery. Snacks may also help fill nutrition gaps in the diet and prevent cravings that may lead to overeating. Snacks can also be a landmine of empty or unnecessary calories. Therefore, for active individuals who rely on snacks, it’s important to be smart about snacking. How do you know what’s best? What’s the difference between a snack and a treat? And, if you’re trying to manage your weight, are snacks helpful or hijacking your best efforts? Timing and Intention Given the previous statistics, the idea of threesquare meals a day seems a bit nostalgic. However, fundamental to a solid nutrition plan are meals that provide adequate calories and a balance of wholesome carbohydrates, lean protein and healthy fats evenly spread throughout the day. The number and timing of snacks an athlete needs each day varies depending on hunger, activity, and daily schedules. For example, fueling rigorous two-a-day workouts requires a different strategy than a casual morning jog. Establishing a meal and snack routine that considers your individual nutrition needs will help ensure you have enough fuel for your activity while preventing mindless snacking. Following is a sample daily food plan for an athlete with early morning and/or afternoon workouts.
What Makes a Smart Snack? Despite the benefits of including timely snacks in an athlete’s nutrition plan, there are some challenges with snacking. Ideally, snack foods will help fill in nutrition gaps with nutrient-rich foods, especially fresh fruit, vegetables, whole grains, lean protein and healthy fats. However, along with most people, athletes may crave and enjoy an occasional “treat” and wonder if these foods can fit in their nutrition plan? Treats, such as sweets, baked goods, chips, etc. can certainly be a part of an overall healthy diet when consumed in moderation. However, managing cravings or urges for energy-dense foods that are high in sugar, fat and salt, can be quite difficult especially if one skips meals or is underfed, overly hungry and/or stressed. Trying to control this behavior by restricting oneself from eating these “forbidden foods”, often backfires and leads to feelings of deprivation and consequently a cycle of eat à overeat à guilt à restrict à repeat. Therefore, the key to healthy snacking is to avoid skipping meals and consistently give your body enough of what it needs, so that a nutrient-dense snack is an easier choice and a “treat” is just a “treat.”
Protein + Carbohydrate (for post-workout refueling) Greek yogurt and granola/fruit Deli meat and string cheese roll-up with crackers Hard-boiled eggs and dry cereal Cottage cheese and fresh or canned peaches Peanut butter and jelly or banana sandwich Beef or turkey jerky and sports drink Dry-roasted edamame with dried fruit Tuna/chicken pouch with crackers Almonds and dried tart cherries Peanut butter (or nut butter) and banana or apple Chocolate milk Protein powder mixed with milk and fruit or tart cherry juice Finally, it’s important to be aware that even the most well-intentioned snacking can be sidetracked when athletes overestimate the healthfulness of a food or snack. Marketing or labeling claims, such as gluten-free, high protein, no sugar, etc. increase the perception that the product is “healthy” and thus the individual can afford to eat more. Another example is applying one-size-fits-all sports nutrition principles to anyone who is active. Although balanced nutrition is important, casual exercisers often over-fuel when they believe they need a “recovery snack”, for example after a moderate one-hour workout, when the next meal that provides adequate protein and carbohydrate will suffice.
Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813
Smart and Simple Snack Ideas Quick Digesting Carbohydrates (for < 1 hour before activity) Fruit (bananas, applesauce, grapes – whatever is well-tolerated) Fruit smoothie Pretzels or crackers Low-sugar cereal Granola bar
5:30 am Pre-morning workout snack
7:30 am Breakfast
10 am Morning snack
12:30 pm Lunch
3:30 pm Afternoon or preworkout snack
7:00 pm Dinner
Banana and/or granola bar
Oatmeal with almonds, Greek yogurt and berries
String cheese and apple slices
Turkey wrap with spinach and hummus, baby carrots and whole grain crackers
Fruit and/or homemade “energy balls” (oatmeal, nut butter, honey, chia seeds)
Stir fry with choice of protein, vegetables and brown rice (Optional: a couple holiday cookies)
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