March - Iowa Momentum

PREMIERE ISSUE
March 2010 | Vol. 1 No.1
endurance sports magazine
Charlie Wittmack’s
NEXT BIG
ADVENTURE
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NATHAN WHITE
USJBUIMFUF
The third person out of the water in the 2009 Hy-Vee Amateur Triathlon, Nathan
White, 26, could hear the tell-tale “whoosh... whoosh... whoosh” of yet another
pair of carbon fiber wheels closing in behind him. Content to stay on his pace,
White rolled on, falling back to sixth by the bike-to-run transition.
As Conference Champion runner from the University of Northern Iowa,
the run was his turn to shine. A quick switch to his running shoes, and
it was time to start reeling the leaders in, one at a time. And reel he
did, all the way to victory as your 2009 Hy-Vee Amateur Champion.
White saw success in more than his hometown’s largest race. He
won other large races, such as the Big Creek Triathlon, where he
set a personal best of 1:53. Nathan also finished first at the Champions Tri in Austin, Texas, the Cy-Man Triathlon, and the Toyota
U.S. Open Triathlon in Dallas.
White’s strengths as a triathlete lie in the swim and the run. With
slender legs and a light build, he lacks the raw power that propels
the best cyclists. While that fact has cost him a place or two over the
three years he’s been competing in triathlons as an amateur, it is no
reason for concern now. White has moved up to the professional ranks and will
compete at the national and international level in the draft legal racing series,
including the Hy-Vee Elite Cup race on June 14.
Having qualified for the state tournament all four years of high school at
Southeast Polk, swimming a 48 second 100m best, White has proven to be a
talented swimmer. Earning a scholarship to run at the University of Northern
Iowa, however, precluded him from swimming in college. White earned All
American honors as a middle and long distance runner, competing in events
from the 800 and 1500 on the track to the 10k run in cross country in the fall.
Supported by Fitness Sports, Elder Corporation and Bike World on the local
level, and now GU Energy Labs, White is hoping his ability to swim quickly puts
him in the front group of cyclists for the 40k draft legal portion of the race.
Once off the bike, White’s 31-32 minute 10k run could see him vying for a top 10
finish in major events and challenging for victory in other regional events.
While a very talented and successful athlete, White’s quiet and humble personality gives cause to the fact that few know of him. This enduring quality should
do him well, though, as he is friendly and easy to like. If he sees some success
in national caliber races against the top triathletes in the world, look for him to
be picked up by a national level sponsor, as he continues to pursue his dream of
the 2016 Olympic Games in Brazil.
Follow Nathan all season long at www.nathanwhitetri.com. Q
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www.bikeworldiowa.com
SEE THE COUNTRY
ON A GUNNAR OR COMOTION
BIKE WORLD WAREHOUSE SALE
FEBRUARY 27 THROUGH MARCH 7
Touring by bicycle presents a type of freedom not attained
when traveling by motorized means. The slow pace allows one to
become infused into their environment, not just watch it pass by.
As the miles pass by, your bike becomes more of a friend than a
machine.
Investing in a specialty bike designed for the rigors of touring
can mean the difference between a relaxing, enjoyable trip or one
fraught with roadside repairs and time lost while the repair bills
pile up.
We’ve had several specialty built bikes designed with the
durability, comfort and balance needed in a fully loaded touring rig.
Both Gunnar and CoMotion build strong, stable bikes that are still
light and easy to ride. We’d like to invite you into our Urbandale
store to stop in and take them for a spin.
Hundreds of bikes and accessories are on sale during our annual
9 day sale. Closeout bikes are on sale from 10 to 50% off.
Clothing is on sale for 20-50% off. Factory reps from Trek and
Giant will be on hand to answer your questions on February 27
and 28. Sale Hours: Sunday Noon–5pm; Saturday 9–5pm; Monday
through Friday Noon–6pm. Bike World Warehouse is located at
24th and Hickman in Des Moines.
TRIATHLON TRAINING CLINIC
BY NATHAN WHITE
2009 Hy-Vee Amateur Champion Nathan White will be with
us, at the Urbandale store, on Wednesday, March 24 at 7pm.
Nathan will present on some of his tried and true training techniques, equipment and race strategies. Bike World is proud to
have the opportunity to work with Nathan as he enters his first
year as a professional triathlete and we are excited to host this
informative workshop. There is no fee and all are welcome. RSVP
to [email protected]
SUPER SALE!
APRIL 8–11
ALL LOCATIONS
DES MOINES CYCLE CLUB
WINE AND CHEESE PARTY
The Des Moines Cycle Club (DMCC) and Bike World have been
partners for more than 25 years. It is an honor to host the
annual Wine and Cheese Party at the Urbandale location on
Monday, March 1 from 5–7pm. In addition to enjoying some
refreshments and talking cycling with friends, DMCC will
have information on weekly rides and social events, the DMOS race
team and the popular RAGBRAI Charter. Details on the 2nd
Annual Tour De Raccoon bike ride in June. Visit the DMCC
website for additional information:
www.dmcycleclub.com
BIKE WORLD WEST MOVING IN MAY!
After more than 15 years in our current location at 60th and Ashworth, we’re heading south!
Our move, into our new building at 60th and Village View Drive, will put us right in the heart of the Village of Ponderosa.
With trails crossing through nearby neighborhoods, our new location
will be easy to get to, and there will be more to see. Nearly double the size
of our current location, we’ll have a larger selection of bikes,
clothing and accessories. Watch future editions of
Momentum for news about our Grand Opening celebration!
s URBANDALE
6600 Douglas Avenue – 255.7047
s WEST DES MOINES
5970 Ashworth Road – 222.1880
s AMES
126 S. 3rd Street – 232.3669
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."3$)
6 Iowa Spring Classic Gravel
Road Race Series No.1, Grinnell,
www.bikeiowa.com
7 Devil’s Revenge Duathlon Clinton Lake State Park, Lawrence,
Kan., www.fattireduathlon.com
13 Iowa Spring Classic Gravel
Road Race Series No. 2, Iowa City,
www.bikeiowa.com
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28 Friendly Sons of St. Patrick
10k, 5k & 2m run, West Des Moines,
www.fitnesssports.com
route choices from four miles to
133k, Highland, Wis., www.panthercycling.com
1 Pilot Knob 15k Trail Race, Pilot Knob State Forest, Forest City,
www.fitnesssports.com
28 Kent Park Bicycle Road Race,
Tiffin, www.bikeiowa.org
18 Earth Day in the Junction 5k Run, Valley Junction,
West Des Moines, www.earthdayinthejunction.com
1 Siouxperman
Triathlon,
sprint triathlon, Sioux City, www.
siouxperman.com
"13*3 Run For The Egg 5 mile Cross
Country Run, Easter Lake Park,
Des Moines, www.fitnesssports.
com
18 Eagle Point Criterium, Bike
Race, Dubuque, www.bikeiowa.
org
19 Boston Marathon, www.bostonmarathon.org
13 Gaelic Gallop 8k and 2 mile
run, Dyersville, www.totalfitnessdyersville.com
8 Elkhart 12k Bicycling Time
Trial (1st or 2nd Thursday of each
month through August), Elkhart,
www.bikeiowa.com
22 Drake Relays, Des Moines,
www.godrakebulldogs.com
13 Long Haul in Your Long
John’s Marathon and ½ Marathon, Indianola, www.fitnesssports.com
10 Loop The Lake 8k Run, Grays
Lake Park, Des Moines, www.capitalstriders.org
23 Iowa City Bicycle Road Race
20 Iowa Spring Classic Gravel
Road Race Series No. 3, Colfax,
www.bikeiowa.com
12 Ni-Bathskake Trail Run 12k
Trail Run, Platt River State Park,
Nebraska, www.fitnesssports.com
20 Round The Lock Half Marathon, Relay, 10k & 5k run, Emmetsburg, www.iowalakes.edu/
smithwellnesscenter
11 Sylvan Island Stampede
Mountain Bike Race XC, Moline,
Ill., www.momentumiowa.com
21 Chilli-I Bike Ride, 15 mile
bike ride, starting on the Iowa
Speedway, Newton, 641-5218735 for info
26 High Profile Adventure
Camp, Mt. Carroll, Ill., www.thethunerrolls.org/camp
27 April Fools 5k Run, George
Wyth State Park, Waterloo, www.
trekmanracing.com
27 Scott County Park Bicycle
Road Race, Davenport, www.
dicecycling.com
11 Twin Bing Cycling Road
Race,
Scott
County
Park
Davenport, www.dicecycling.com
11 God’s Country Off Road
Duathlon, Lawrence River Trails,
Lawrence, Kan., www.fattireduathlon.com
17 Aids 5k Run , Des Moines,
www.fitnesssports.com
17 Iowa Speedway 8k run. Finish on the track! Newton, www.
fitnesssports.com
17 Feed the Need Bike Ride, six
22 Iowa City Cycling Time Trial
24 Old Capital Criterium, Iowa
City, www.iowacitycycling.com
24 Drake Relays On The Roads
½ Marathon, 8k run, Des Moines,
www.fitnesssports.com
24 Capital City Adventure Race,
Jefferson City, Mo., www.capcityadventure.com
25 Decorah Mountain Bike Time
Trial, Decorah, www.decorahia.org
25 River Run 10k, 5k & Team
Competition, Iowa City, www.
uiowa.edu/~riverrun
.":
1 Run 4 The Kids 5k run,
Johnston, www.childserve.org/run
1 Summer Daze Triathlon,
sprint triathlon, Newton YMCA,
www.newtonymca.org
4&3*&4
Flatland Multisport Series
www.flatlandseries.com
Feb. 13, Red Flannel Run, Des
Moines
May 16, Scheels Jordan Creek
Duathlon, West Des Moines
June 6, Elder Corp Copper Creek
Sprint Triathlon, Pleasant Hill
Aug. 8, Big Creek Olympic Triathlon, Polk City
Oct. 30-31, Spooky Cross Cyclocross races, Urbandale
Iowa Mountain Bike Championship Series
www.icorrmtb.org
Apr. 11, Sylvan Island XC, Moline
Ill.
Apr.25, Decorah Time Trail, Decorah
May 9, Camp Ingawanis XC, Waverly
May 23, Banner Lakes XC, Indianola
June 6, Morehead Pioneer Park
XC, Ida Grove
July 17, Scott County Park, XC,
Eldridge
July 25, Seven Oaks XC, Boone
Aug.15, Lake Aquabi State Park
XC, Indianola
Aug. 29, Sugar Bottom Scramble
XC, North Liberty
Sept. 25, Lake Manawa State Park
XC, Council Bluffs
Oct. 3, Sycamore Trail Time Trial,
Johnston Q
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USED & NEW
SPORTS GEAR
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Kent Park Road Race
March 27
Kent Park, Tiffin
www.bikeiowa.org
Bicycle Road Race, 37 mi.
Kent Park has long been known as the
start of the Iowa road racing season.
More than 150 entrants fill the one-mile
circuit around Kent Park. Home-made
pies greet the category winners!
3BDFSTTUBSUJOHUPHFUIFSBUUIF,FOU1BSL3PBE3BDF
Gravel Road Race
Series
March 6, 13, 20
Grinnell, Iowa City
and Colfax
www.iascs.blogspot.com
Distance: 30-50 mi.
These long combination gravel/
paved road races are perfect training for the spring criterium and road
races in Iowa City and the Quad
Cities. Riding and racing on gravel
presents its own unique challenges,
and the scenery in rural Iowa is
worth the pain on the steep and
unrelenting hills.
Friendly Sons of
St. Patrick Run
March 28
5k and 10k run
West Des Moines
www.fitnesssports.com
A season opener race for many, and
a chance for runners and triathletes
to test their early season fitness.
March is late enough that a runner
can expect to really be prepared
for a strong showing and get an
early indication of how well his or
her winter training went. With more
than 700 participants, it’s like the
Spring Reunion Race.
Devil’s Revenge Off
Road Duathlon
Lawrence, Kan.
March 7
www.fattireduathlon.com
I know it’s a bit of a drive, but if
you’re jones’n for an early season
mountain bike race, Kansas usually
finds itself dry enough to get out
in the woods and play. Throw in a
three- or four-mile run, and you’ve
got yourself reason to travel. Let
your weekend start in Grinnell for
the Gravel Road Race for a solid
weekend of dirty racing in March.
XXXJPXBNPNFOUVNDPN
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It stopped snowing just long enough for the streets to clear
up for the 21st running of the Red Flannel Run, a benefit for
the YMCA of Greater Des Moines. Held under cloudy skies and
temperatures in the low 20s, it was a perfect morning for a run.
More than 1,400 runners participated in the five- and threemile races in downtown Des Moines. Jason Flogel, 27, of West
Des Moines built an early lead in the five-mile race and never
relinquished. Flogel was followed nearly a minute later by
17-year-old Evan Selsor of Winterset. Julius Rottich, 35, of West
Des Moines finished third, another 40 seconds behind Selsor.
Danna Kelly, 23, a student at Des Moines University, won a tight
women’s race with Traci Kresser, 23, finishing only three second
behind her. Young Nichole Kriner, 15, of West Des Moines followed in third a mere 20 seconds after Kresser.
5 Mile Men’s Overall: 1.Jason Flogel 25:49; 2.Evan Selsor
26:34; 3.Julius Rotich 27:18
5 Mile Women’s Overall: 1.Danna Kelly 30:50; 2.Traci Kresser
30:53; 3.Nicole Criner 31:09
5 Mile Masters Men: 1.Keith Abels 29:42; 2.Wade Riedinger
30:07; 3.Mike Wells 30:15
3 Mile Men’s Overall: 1.Joel Tuttle 17:10; 2.Luke Spencer
17:24; 3.Trent Weiler 17:27
3 Mile Women’s Overall: 1.Anderson Jayme 19:46; 2.Sarah
Lindemulder 20:27; 3.Kelsea Stephenson 20:29
3 Mile Masters Men: 1.Todd Neumann 19:01; 2. Michael
Gould 20:10; 3. Randy Davis 20:52
3 Mile Masters Women: 1. Bobbi Snodgrass 24:40; 2.Dagni
Falvey 24:46; 3.Janine Seibert 24:49
For full Red Flannel Run results: www.fitnesssports.com
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300 Yard pool swim, 10 mile indoor bike, 2 mile treadmill run.
A record number of individuals and teams kicked off the triathlon season at the annual Icebreaker Indoor triathlon in January.
A fast swim and bike bought Adam Albright enough time to
stave off a challenge by second place finisher Tom Hamilton.
Greg Moyle, who finished third, recorded the fastest swim of
the day in 4:20 for the 300 yard swim. Sarah Mugge, also with a
fast swim of 5:22, finished first among the women. Kim Kramer
used her fast bike split to edge out third place Macenzie Rubin.
Overall Men; 1.Adam Albright 30:28 2.Tom Hamilton 31:45
3.Greg Moyle 32:51 4.Tim Eilers 32:55 5.David Primeau 33:08
Overall Women 1.Sarah Mugge 40:17 2.Kim Kramer 40:35
3.Macenzie Rubin 42:11 4.Kathy Strottman 42:19 5.Kim Hopkins 42:19
For full results; www.fitnesssports.com
5SJQMF%"EWFOUVSF3BDF%VCVRVF‰+BO
Only nine cyclists finished one of the most difficult winter day
races in North America out of the 50 participants entered in the
2010 Triple D Winter Race. Six inches of fresh snow and windchill temperatures reaching 25 degrees below F made conditions very challenging for participants. Lance Andre, the event’s
founder and coordinator, was also the fastest cyclist, finishing
the 100k event in 6:48. Dennis Grelk finished 2nd, merely 11
minutes behind on the snowmobile trail in northern Iowa.
100k Bike Race:1.Lance Andre 6:48 2.Denis Grelk 6:59 3.Corey
Kronser 8:22 4.Nick Wethington 8:32 5.Adam Blake 8:34 6.Ben
Shockey 9:27 7. Scott Marx 9:41 8.Joel Austin 12:07 9.Tyler
Graham 12:28
For a full race report: www.savedbythebike.blogspot.com
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8k Classic Race, Men 0-39: 1. Chris Kruckeberg. 40-44:
1.Gardar Sigurdsson. 45-49: 1.Bruce Timmerman; 2.Mike
Langhurst. 50-59: 1.Tom Hannah 2.Hodge Carter 3. Dewane
Bonnett. 60+ 1.Roger DeGroot 2. Thomas Bullinga 3. Gary
Kingham. Women: 1. Marsha Bergan 2. Lynor Koch.
10k Freestyle Race, Women 30-34: 1.Maud Biber 50-59
1.Marsha Bergan.
Men 19-24: 1. Maxwell Anderson 30-34 1.Chris Kruckeberg
35-39 1.Harold Biber 45-49 1.Bruce Timmerman 2.Mike Langhurst 50-59 1.Tom Weitz 2.John Curtin 3.Hodge Carter 60+
1.Roger DeGroot 2.John Keiser
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Overall Men: 1.Kody Fitagerrells 17:02 2.Andrew Brimmeyer
17:04 3.Hunter Schmitt 18:20;
Masters Men: 1.Phil Kauder 18:38 2.Michael Kabela 18:45
3.William Iverson 19:42
Overall Women: 1. Alice Anderson 20:04 2.Pam Connolly
20:23 3.Madeline Hinsley 21:35
Masters Women: 1.Kristi Gimmel Becker 22:35 2. Sharon
Klein 23:57 3.Kathi Dellaca 24:19
For full Iowa Winter Games results; www.iowagames.org/
wintergames. Q
SPORTS INJURY URGENT CARE
PHYSICIAN-LED.
OUTCOME-CENTERED.
PATIENT-FOCUSED.
Board-certified Sports Medicine physicians
24 hour weekday physician appointment guarantee
SPORTS PHYSICAL THERAPY
Des Moines’ original and most experienced
providers of the ASTYM system – see our website
for details
PHYSICIAN-SUPERVISED VO2 MAX
& LACTATE THRESHOLD TESTING
USOC - caliber testing equipment
A la carte testing or discount packages
Physician-supervised testing
SEE OUR WEBSITE FOR INFORMATION
ON OUR FREE NEWSLETTER
Monthly original clinical content and training tips
6000 University Avenue Suite 250
515.221.1102
www.stadiasportsmedicine.com
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Jason Flogel leads the Red
Flannel Run as the lead
runners head down Grand
Ave. on Feb. 13.
It’s been a long, cold winter
for this bicycle.
Frank and Elizabeth DiTomaso celebrate Valentine’s Day with Elizabeth’s first race at the Red Flannel Run on Feb. 13.
Aimee Kittell, center, enjoys running with friends and is preparing for the 2010 Dam To Dam run
in June.
Quoted from his book, Every Second Counts, Lance Armstrong states
“The guy who put us all back together
was our chiropractor...”
In another interview, Lance says
“The chiropractor is the most important person
on the team staff.”
Dr. Tyler Molstre
14225 University Ave. s7AUKEEsswww.truelifewellness.com
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Windmills
Elevated Scissors
Again, with your pelvis on a foam roller, raise your legs straight upwards trying not to
bend your knees any more than necessary. Scissor your legs, then rotate them outward
in a counter-clockwise rotation so they are reaching wide to the side and continue the
½ circle until they are back in the opposite scissor position. Repeat 5 times, then switch
directions.
This stretches the hip flexors and hamstring muscles. Lying with your pelvis elevated on
a foam roller, bring one leg forward as far as possible, keeping the knee straight. Lower
the other leg, again keeping the knee straight. Be careful to keep the spine still. Hold
briefly and then repeat with the opposite legs. Repeat 5-10 times.
Angie Ertl is a physical therapist and certified Pilates Instructor and Personal
Trainer (www.ThirdPowerPT.com). David Ertl is a USA Cycling Level 1 Coach
and NSCA Personal Trainer (www.CyclesportCoaching.com). David and Angie own the 24/7 X-Press Fitness Center in the Beaverdale neighborhood of Des
Moines.
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Post-workout leg
and hip stretching
Bicycle Stretch
Beginning with the legs in the scissor position, bend the bottom knee and scrape your
foot along the floor, then draw that knee into the chest as you reach your top leg down
toward the floor. Straighten the knee that is bent toward the ceiling. Pause and repeat
with other leg. Do a total of five to10 times.
By Angie and David Ertl
S
tretching after a workout is a great idea, because your limbs are warm
and loose. It’s also important because exercises such as running, cycling and swimming use the legs in the sagittal plane, in other words,
they go forward and backwards but do not go side to side. This repetitive
motion can lead to imbalances and tightness in your legs and hips.
This article will review some active stretching exercises that will aid
in stretching and reducing fluid retention in the legs following prolonged
activity. We use the foam roller because it helps to support the pelvis while
working the legs against gravity. Q
Inner Thigh Stretch
The inner thigh muscles get used a lot
during all phases of running, cycling and
swimming. To stretch these, lie with your
pelvis on a foam roller, raise the legs up
straight, and then reach each leg to the
outside with your toes pointed. Flex your
feet and return the legs together. Repeat
five to10 times.
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RUNNING NEWS
MARCH 2010
Keens For Comfort
and Support
When you’re not running, but still
need support, try a pair of Keens! Running
shoes are very supportive, likely the most
supportive shoes you will wear. Because
of this, our feet tend to get dependent on
shoes that give us this much protection. It
sure feels good to get our feet out of our
running shoes after a long run, but we still
need that support. A pair of Keen Sandals
can protect and support your tired feet,
and have you looking great at the same
time! Stop in to see our full line of Keens.
The 2010 Shoes are In
The new shoes are here and ready for you, when you
are ready for them! Use the following guide to help you with
your decision.
Stability Shoes: Adidas Adi Star Salvation 2, Asics Kayano
& 2150, Brooks Trance 9 & Adrenaline 10, Mizuno Wave Nirvana and Wave Inspire, Newton Runners’ Motion 2, Saucony Pro
Grid Hurricane 12 and Guide 3. The Nike Zoom Structure Triax
13 replaces the Structure Triax 12, their most popular stability
shoe. New Balance has updated their 760 for this year and the
1064 is their high end cushion shoe. The New Balance 1012 is
also a motion control shoe for the serious over pronator.
If you need a neutral support shoe look at the Adidas
Supernova Glide, Brooks Defyance 3, Asics Landreth 5, Mizuno
Wave Rider 13 or Creation, Saucony Pro Grid Triumph 7 and
Nike Air Max, for serious running fashion! The Brooks Glycerin 8
is a high end shoe with neutral cushion.
For light weight distance shoes, we’ve got the Asics DS
Trainer, Mizuno Wave Elixer 5, and the Nike Lunar Elite. You
may want to give the Newton Issac a try as an introductory forefoot shoe made with support for most every runner! The Newton
Gravity Trainer 2 also provides good cushion. The Saucony Grid
Getgo is light racer/trainer with a full length Flexion Plate for the
ultimate in transition from heel to toe off.
Track Spikes are in for the 2010 season. New colors and
models are available ranging from $50 to $100.
Tap A
The iconic Timex Ironman watches are about to get better!
If you’ve ever missed a split because you missed hitting the
split button, then you’ll appreciate the new Timex! To record
your splits, you just tap the face! Missed splits are a thing of
the past! Look for the new watches coming in April.
Capital Strider News
Join the Striders on the Drake Saturday Morning Runs.
50-70 runners have been enjoying this long-time group run.
Paces range from 6 min/mile to 11 min/mile. Runs are supported with water and maps and range in length from 7-20
miles. Everyone is welcome. The run leaves from Meredith Hall
at 7:30am.
Capital Striders Beginners Running Group starts the first
week in April on Monday nights. All levels invited including
walkers. Join Curt & Nancy Hoegh at Campbell Park in Clive at
6 PM each Monday.
Capital Striders Annual Meeting Friday, March 5 at the
Botanical Center. The guest speaker is Charlie Wittmack. He
is kicking off his World Triathlon Project. Visit the Capital Striders website for details: www.capitalstriders.org.
For full schedule and results, visit
www.
.com
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nutrition
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The ancient
power of chia
By Lynn Swinger RD, LD
W
ith race season just around the corner, it’s time to gear up with
good nutrition. You don’t have to look far into the essence of
any endurance athlete to find a competitive nature that drives
us to strive for perfection. It is this impossible quest that keeps us searching
for the best of the best, relentlessly pushing toward the infinite goal. Endurance athletes seek out top-of-the-line equipment and training plans to
gain a leg up on the competition. Why should nutrition be any different?
Good nutrition acts as a catalyst for great physical performance.
Years ago Aztec warriors were the elite breed who ruled the land. Their
lean and toned bodies instilled fear in their enemies. Aztec warriors were
ahead of their time. These warriors were perfectly trained and fueled. What
fueled these warriors during times of battle? Aztec warriors fueled themselves with the power of chia. Let the old be new again.
These seeds might be tiny, but do not underestimate their mighty
power. As an exceptional and unique low-calorie source of omega-3 fatty
acids, dietary fiber, antioxidants, complete protein, iron, calcium and magnesium, chia seeds are a powerfully effective super-food that undoubtedly
should be included as a staple in any endurance athlete’s diet.
These seeds are packed full of omega-3 fatty acids, iron and antioxidants promoting cardiovascular health. The anti-inflammatory properties
of omega-3s help to aid with muscle recovery. Power packed with fiber
and protein, these seeds keep you feeling fuller longer. With the ability to
hold 10 times their weight in water, they help to aid with hydration. These
tiny but mighty seeds are a definite must when it comes to top-of-the-line
nutrition.
Stir a tablespoon of chia into yogurt, peanut butter or jam. Sprinkle it
on salads or blend it into a smoothie. Use it to replace a portion of the fat
in your favorite baked goods. Chia seeds are versatile as they are tasteless
and add a satisfying crunch to your favorite meal or snack. Q
SFDJQF
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Oat and chia
seed snack bars
2 C. old fashioned rolled oats
1/2 C. raw shelled pumpkin
seeds
1/2 C. raw shelled sunflower
seeds
2 to 3 tbsp. chia seeds
1/4 C. dried cranberries
1/2 C. honey or agave nectar
2 tbsp. unsalted butter or
tahini
1. Preheat oven to 325 degrees F. Coat a square 8-inch baking
pan with nonstick cooking spray; set aside. Spread oats, pumpkin seeds, sunflower seeds and chia seeds on a baking sheet.
Bake 20 minutes, stirring twice for even toasting. Transfer seeds
to a medium bowl. Stir in cranberries; set aside.
2. Pour honey into a small saucepan and bring to boiling. Reduce
heat to low; simmer 7 minutes or until honey becomes thick, or a
candy thermometer reaches 275 degrees F. Stir in butter.
3. Pour honey mixture over oat mixture; stir to combine. Spread
evenly into baking pan. Let cool completely. Cut into bars and
tightly wrap each in plastic wrap or parchment. Enjoy.
.BLFTCBSTt1SFQUJNFNJOt$PPLUJNFNJO
DPPMJOHUJNFFYUSB
Per serving: 185 calories, 26g carbohydrate, 4g protien, 3g fiber, 8g fat, 2g saturated fat, 5mg cholesterol, 0mg sodium.
Lynn Swinger represents Hy-Vee as a nutrition expert working throughout
the community to promote healthy eating and nutrition. Lynn is a Registered
Dietitian and member of the American Dietetic Association.
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MARCH | 2010
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Glasses for the
active woman
W
anting to bridge the gap between fashion and function, Oakley created these three new glasses just for the active woman:
Compulsive Squared®, Forsake® and Encounter®. These attractive shades are designed to be comfortable and functional. Whether on
a long ride with friends or a mid-morning run, these glasses do everything
we expect a good pair of shades to do. The hydrophobic and optically correct lens protect our eyes from the sun’s ultraviolet rays, sticks, bugs and
rocks. The wrap-around lens lets you see what’s going on all around you.
The O MATTER® frames are tough to break and so light you hardly
know you are wearing them. The three-point fit, utilizing Oakley’s UNOBTAINIUM® on the nose-piece and earsocks, keeps them squarely on
your face whether you are blasting down a slope or running across the field
to bring a waterbottle to your daughter at her soccer game.
With a variety of lens choices and frame colors available, every active
woman should be able to find a style that fits her lifestyle. These glasses are
a great option for the athlete who needs a performance pair of glasses but
also wants to look good off the bike or after the run. Q
Encounter® ($129) and Forsake® ($130) sunglasses.
Oakley’s Compulsive Squared® ($145).
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MARCH | 2010
11
news bits
WfmpSptb
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VeloRosa
Women’s Cycling
is proud to
present
our friend,
mentor and
fellow cyclist,
Brian
Duffy
For more information about VeloRosa or to join our cycling club,
please visit www.velorosacycling.com
defeat the seat
ride in comfort ride longer
the original chamois cream
available
in select
bike shops
www.openroadrideez.com
Shawn Johnson trains for triathlon
How does an Olympic Gold Medallist continue to challenge herself? Try some new sports.
Shawn excelled in front of the country as she mastered the classic dances in the spring of 2009.
In the fall of 2009, she took on the challenge of completing a 1/2 marathon at the Des Moines
Marathon, finishing in 2:13:21. This summer, Shawn will compete in the Hy-Vee Triathlon on her
new Trek bicycle.
Locals ride on Armstrong’s team
Jason McCartney, 36, of Coralville, who is riding on Lance Armstrong’s Radio Shack team,
rode strongly in the February Tour of Australia. McCartney has ridden as a professional cyclist
since 1999 and rode for Armstrong from 2005 to 2007 on the Discovery Cycling Team, winning
a stage of the Tour of Italy and Tour of Spain. For McCartney, joining Radio Shack was a bit of a
return to the family after a two-year hiatus on Team Saxo Bank.
Also joining McCartney and Armstrong is Matthew Busche, who attended Luther College in
Decorah and rose to the international level of competition in a short two years. Busche, 24, expects to ride in the Tour of California this May as he builds maturity in international stage racing.
You will be able to follow Jason, Matthew and the entire Radio Shack Team all season long at
www.radioshackcycling.com.
ISU runner sets record
Lisa Koll, an Iowa State senior, became the second-fastest American collegiate performer
ever for 5,000 meters indoors. Koll, a Fort Dodge native and a six time collegiate All American, ran
a 15:29.65 at the Iowa State Classic on the ISU 300 meter indoor track on Feb. 13.
XC skiiing gaining attention
Cross country skiing has seen a surge in popularity with the last three snowy winters.
Groomed trails are popping up in Big Creek State Park, Macbride Nature Recreation Area near
Iowa City, Lime Creek Nature Center in Mason City and many kilometers of groomed trails within
the Decorah city limits. An informal XC Ski club in Iowa City held a Thursday night race series
where 30 to 40 people regularly competed for nothing more than bragging rites and better fitness. Bookmark www.iowaski.blogspot today so you are ready when the snow flies. Expect even
more events in 2010/2011 as popularity continues to grow, snow permitting, of course. Q
515-270-6169
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lon, the Adventure Institute will be introducing curriculum to classrooms
throughout the United States. The objective is to help students understand
the relationship between their goals of discovering a cure for cancer, for
example, with the work they are doing that day in their classroom, which
can serve as motivation to complete their homework.
Working with the doctors and professors at Des Moines University,
Charlie is subjecting himself to tests before, during and after the project. He
hopes to incorporate the data and experiences into the curriculum ranging
from elementary students to those studying for their doctorate of Physical
Therapy. His vision is that students from all ages can actually participate, via
the Internet, in his ultra-endurance event as they can help plan the route,
watch weather patterns, and estimate distance and time durations.
Charlie will spend this spring and early summer training for his adventure — charting new ground in this 10-month event. Significant challenges
have and will continue to confront Charlie, who will be accompanied by
his wife, Cate and 3-year-old son, James, as he crosses the globe.
His first challenge was convincing Cate that this was a great idea — giving the three of them an opportunity to see the world in a very intimate
way, sharing experiences that will stay with them for a lifetime. Cate was
happily married to an up-and-coming lawyer and had a great job with a
Des Moines-area insurance company. A nice house for the young family
would provide comfort and security for Cate, her son and husband for
many years. Sell the house and traipse across the globe? Why?
Some security for their future was provided when the Davis Brown Law
Firm stepped in, giving Charlie time off for training and completing the
event, and the family would not have to worry about having health insurance, as Davis Brown will cover that for the year-long project. With assurances that Charlie would have a job upon returning to Iowa, Cate agreed —
and their house was put on the market and plans were made to move into
the house of Charlie’s grandmother in Urbandale. Time to start training.
How does one train for an event like this? Relatively speaking, it’s easy to
train for an event that takes only a day, or even a few days. But 10 months?
Charlie will need to jump in the river in London with enough body fat to
swim in the frigid waters of the English Channel some three or four weeks
later, and the ability to ride day after day once exiting the water. Not only
that, but after five months of cycling 11,000 miles, his body will still need
to be ready to run 10 to 15 miles per day, then heft his pack and head up to
the highest point on Earth. Charlie doesn’t just have to be in peak condition
at the starting line of his event, but he must maintain his peak condition
through each long leg of the triathlon and be ready for the next.
Each one of those legs will present its own trials and tribulations. The
extensive duration has doctors and trainers alike worrying about things like
calorie intake, overuse injuries, strength and agility maintenance and mental
toughness.
The doctors of Des Moines University are working with the trainers of
GO! Training to develop a plan that addresses the extreme duration of his
event. The challenge is to help Charlie get into the best shape of his life
while packing on the pounds to give his body buoyancy, insulation and a
reserve of energy in the water and on the slopes of Everest. While most athletes are working to reduce body fat percentages, Charlie is pouring olive
oil on anything he can. Extra dessert? You bet!
Iowa should be proud to be home to adventurer Charlie Wittmack. We,
at Momentum magazine, will be following Charlie’s progress as he trains
for the World Triathlon and as he makes his way across our great planet.
We’ll be interested in how Charlie and his family experience the cultures,
climates and conditions of our great earth as they cover nearly half the
circumference of the globe. We’ll be watching as the earth rolls by through
the eyes of a 3 year old, an average guy from Iowa and his loving wife.
We wish the Wittmacks — all of them — the best of luck, gallons of
patience, perseverance and the determination to go another day. Q
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Your passion is our passion!
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focus story
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MARCH | 2010
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Pasang Tharke Sherpa and Charlie prepare to leave for the summit with supplemental oxygen.
the arctic. Everything he ate was either burnt by his 5,000-15,000 yard
training sessions in the pool (3-9 miles) or by his metabolism racing like a
jet across the sky.
Five miles into Charlie’s swim, he began to show the effects of the 58
degree water. His lips turned blue as his blood began to retreat to his core.
His internal temperature continued to fall and dropped to a life-threatening 91 degrees in the next four miles.
Charlie’s father and team doctor finally pulled him from the water,
nearly unconscious. Charlie began his recovery and, at the same time, began to form plans for his next adventure.
When turned back in failure, one has a couple of choices. Put it in the
closet and move on, or go big — real big. As an addict to adventure, putting the English Channel in his closet was not ever an option for Charlie.
But after standing atop the tallest mountain in Central America, North
America and the World, how do you go bigger? How does one top the English Channel? What’s bigger than riding your bicycle across a continent?
What about all three? Somewhere deep in the recesses of Charlie’s brain,
putting all three together, plus more, sounded like a good idea. Better, why
not make it roughly 1,000 times the distance of an Ironman Triathlon?
This July, Charlie will begin something that has never even been attempted
– The World Triathlon.
Beginning in London, Charlie will jump into the River Thames, swimming 230 miles to the North Sea and along the coast to Dover, the starting
point for English Channel swimmers. He will then continue across the
Channel to France. Awaiting Charlie, on the shores of Calais, France, will
be a sleek time-trial racing bicycle. Jumping on his bike, Charlie will head
east toward Belgium and on through Germany, Poland, Ukraine, Russia,
Kazakhstan, Kyrgyzstan, China, Tibet and, finally, Nepal. Upon reaching Katmandu, Nepal, Charlie will don his running shoes and begin his
450-mile run to country’s lowest point, Turpan Pendi, at 154 meters. He
will then turn around, heading back through Katmandu, continuing up to
Everest base camp where his climbing boots will replace his running shoes
for his attempt to end the triathlon adventure at the summit of Mt. Everest
in May of 2011.
Charlie has been a longtime proponent of dreaming big dreams and
having audacious goals. Before, during and after his Everest climb, Charlie
made himself available to school groups, corporations and organizations to
encourage each person to dream big. In attempting this 10-month triathlon, he hopes to take this message to the world.
The ability to dream, to work together, to think outside the box and
beyond borders are all skills that Charlie credits his education for developing. As such, Charlie has formed an educational non-profit organization to bring the lessons and spirit of dreaming into the curriculum of the
classroom. The mission of the Adventure Institute is to inspire students to
dream big and be motivated to pursue their individual interests.
Throughout the preparation and implementation of the World TriathSubmit items to [email protected]
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Michael C. Moller
mikemoller@dsmfinancial.com
3309 109th Street
Urbandale, IA 50322
www.dsmfinancial.com
phone: 515-331-1717
fax:
515-331-1827
mobile: 515-210-5002
Securities and Investment Advisory Services offered through NFP Securities, Inc. a Broker/Dealer, Member FINRA/SIPC
and a Federally Registered Investment Advisor. DSM Financial is a member of PartnersFinancial, a division of NFP Insurance
Services, Inc., which is a subsidiary of National Financial Partners Corp, the parent company of NFP Securities, Inc.
Charlie is a talented swimmer, evidenced by his victory in the 2008 Swim Around Key West in five
and a half hours.
On the evening of the May 21, the winds subsided at 11 p.m. local
time. Charlie left for the summit with Pasang Thark Sherpa, of Nepal.
Climbing through the night and into the morning, the pair found themselves making the final steps to the world’s highest viewpoint. Charlie, at
once, became the first Iowan to stand atop Mt. Everest.
Anxiety prevailed back home in Des Moines. Charlie’s team thought he
had retreated after his attempt on May 21 and packed his tent and belongings at Camp 3. This left Charlie with no means of communicating, as his
satellite phone was among his gear. Frantically searching news sites from
other teams on the mountain, Dee Wittmack, Charlie’s mother, heard no
news of her son, who was still high on the mountain. With relief, a phone
call was made from a borrowed phone, assuring Dee, and the world, that
Charlie had reached the summit, was healthy and was on his way down.
Being an adventurer is like an addiction. Satisfying your appetite only
leads to more hunger. Charlie has always had a hunger for adventure. At the
age of 18, he joined in the cross-country bike ride, the Iowa Sesquicentennial
150, in celebration of the 150th birthday of the State of Iowa. The threemonth adventure, while a lifetime ambition for most, was simply the beginning for young Charlie. It whet his appetite, and he began his plans for Everest, which would include climbing the highest points on two continents.
Once home from Everest, Charlie focused his energy on his law studies at the University of Iowa and on his new bride, Cate. He eventually
practiced law at the Davis Brown Law Firm in Des Moines, where most
young attorneys would find satisfaction in the challenges of litigation and
in starting a family. But not Charlie; his addiction continued to gnaw at his
gut, pulling him toward his next adventure.
Having swum for Roosevelt High School in Des Moines, Charlie
thought a big swim could be fun. In his research, he learned that no American had completed the “Peak & Pond” challenge, earned by reaching the
summit of Mt. Everest and swimming the English Channel. Seemed like a
great idea. In the summer of 2008, Charlie waded into the cold waters of
the English Channel, headed for France.
Charlie is a talented swimmer, evidenced by his victory in the 2008
Swim Around Key West in five and a half hours. Key West is warm; the
North Sea is not.
In the months prior to his channel swim, Charlie ate everything in
sight. With all his swim training, he could not put on weight. The high
metabolism that kept his energy levels up during his Everest climb now
worked against him. With a body-fat percentage in the single digits, Charlie needed a layer of protection against the cold North Sea, like a seal in
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Be Like No Other
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focus story
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Charlie Wittmack’s
NEXT BIG
ADVENTURE
By Dave Mable
I
owa adventurer Charlie Wittmack found himself retreating back to Camp 4 for a second time on May 21, 2003. At 26,300
feet, his first attempt to climb above Camp 4 and reach Mt. Everest’s summit was turned back a week earlier due to high
winds and snow.
It was in the early morning hours of May 21 that Charlie and a fellow team member, Sean Birch, made their way toward the
summit. Fighting their way again through high winds to the Balcony, a small platform at 27,500 feet, Charlie and Sean made
the decision to retreat back to Camp 4.
“We don’t know how much further, if any, we will be able to get on our third attempt, but we feel good and are going to give
it one more try,” Charlie said. He would spend yet another day above 26,000 feet, unable to eat or melt ice for water to drink.
Camp 4 is the highest of the Mt. Everest climbing camps, high enough to be in what is called the “Death Zone.” There
is nothing magical about it, but with so little oxygen, the human body loses all ability to acclimate and begins to deteriorate.
Most climbers will sleep with an oxygen mask and spend as little time as possible in the Death Zone. Above 21,000 feet, the
body has a very difficult time digesting food. Above 26,000 feet, it is nearly impossible, causing high altitude climbers to rely
on their own body’s reserves to supply the needed energy to summit high mountains.
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MARCH | 2010
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UBCMFPGDPOUFOUT
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March 2010 | Vol. 1 No. 1
Iowa
Io
Iowa
endurance sports magazine
6
Cover story
14 Fitness
Post workout leg and hip stretching by Angie
and David Ertl.
Charlie Wittmack’s next big adventure.
10 News bits
Shawn Johnson planning on Hy-Vee; Matthew
Busche and Jason McCartney, Iowa guys, racing
on Team RadioShack with Armstrong; Lisa Koll
sets 5k record; and the growth of cross country
skiing in Iowa.
11 Product review
A new line of fashionable active wear by Oakley
for the ladies.
12 Nutrition
Smile! You’re in Momentum!
18 Results
PHONE
ADVERTISING
DISTRIBUTION
DESIGN
ACCOUNTING
FAX
WEB
19 The months ahead
Highlighting four March races: Friendly Sons 10k,
Iowa Gravel Road Race Series, Devil’s Revenge
Duathlon and Kent Park Road Race.
Nathan White, Des Moines native and professional triathlete.
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DISTRIBUTION MGR
BUSINESS OFFICE MGR
ADDRESS
Triple D Races, Red Flannel Run, Icebreaker Tri,
Iowa Winter Games Run, Iowa Roller Race Series,
Arrowhead 135.
22 Get to know
The ancient power of Chia.
endurance sports magazine
16 Photos
PUBLISHER
EDITOR
ADVERTISING MGR
ACCOUNT EXECUTIVE
DESIGN MGR
ADVERTISING DESIGNERS
Shane Goodman
Dave Mable
Rebecca Zoet
Dee Mable
Celeste Jones
Karen Ericson
Lindy Mogren
Daniel Davis
Brent Antisdel
414 61st Street
Des Moines, Iowa 50312
515-953-4822
515-210-5194
ext.309
ext.313
ext.301
515-953-1394
www.iowamomentum.com
Advertising and calendar deadline: Third Friday of the month at
noon. E-mail [email protected].
Momentum® is delivered throughout central Iowa to more than
100 locations 10 times a year. To request delivery of Momentum
to your business, or to inquire about our distribution services,
call Daniel Davis at 515-953-4822, ext. 309.
Annual subscriptions are available by mail at a rate of 10 issues for $26.
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OPUFTGSPNEBWF
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A celebration of sport
F
or a moment, every couple of years, the world comes together
in peace as an Olympic flame burns above some city around
the globe. Athletes, coaches and fans join together for two
weeks to celebrate athletic achievement and to challenge themselves, in good sport, against each other.
There are few things that transcend cultures, religions, politics or borders. Sport is one of them. Sport creates community. We can find ourselves connecting with someone who
doesn’t even speak our language. We share the ups and
downs of an event, the challenges of a hard course or
the inclement weather. We don’t even have to speak,
but we connect because of the commonality and shared
experiences of our sport.
What is true on a global level is also true on a local one. We gather together — as athletes,
coaches and fans — on a weekly basis to celebrate our sport. There may not be an Olympic
flame burning for the running of a Saturday morning 5k run, but there is the flame of passion.
We connect with others in our events as we share the same sights, sounds and challenges. A
community develops. Friendships are made. We connect. We care.
We at Iowa Momentum Endurance Sports Magazine (or Momentum for short) hope to celebrate this community on a monthly basis. We wish to share stories from events around the
state in both words or in pictures. We will be a piece of the puzzle that builds this community
and helps bring us together.
We invite you to grow with us, to offer your stories through words and pictures. We will
be sharing results from past races and want to include your stories and photos. We welcome
submissions and encourage you to send them to [email protected].
Finally, we’d like to thank our advertisers for believing in us and providing the opportunity
to help their businesses grow. It was a bit of a leap of faith, having not yet seen our magazine,
but without their support, there would not be a first issue.
We’d also like to thank our publisher, Big Green Umbrella Media, and specifically Shane
Goodman and Rebecca Zoet. Again, without believing in the dream, this would not have
been possible.
To quote a phrase that we’ve been hearing the past couple of weeks, we say, “Go World”
and, more specifically, “Go Iowa!” Q
Peace,
Dave
Dave Mable
Editor
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Triple D Race
The Triple D Race in Dubuque is a real test
of perseverance. Photo by Traci Andre.
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