E-Caps/Hammer Nutrition Winter Sale

If you need to stock up on fuel for your up coming season of endurance racing, now is the time. E-Caps/Hammer Nutrition is running its Winter Sale now thru Decmber 15th. Almost every product they produce is on sale. The average savings on the "goods" is around 40%!!!! If you order online, the sale prices will not be displayed. You need to enter the secret code in the "Code Field" during checkout. You will receive the sale price when the order is processed.

The products that are on sale are Daily Essentials, Superior Recovery, Diet Optimization, Specific Advantage, Hammer HEED, Recoverite, and Mega Kits

Sale price code is CA04

CLICK HERE TO VISIT E-CAPS / HAMMER NUTRITION

Jeff Kerkove said at 7:46 PM :: ::

Iowa's White Crust...

Happy Tuesday.

Went to the YMCA this morning at 8:00. It was a bit nippy.......18 degrees. But it was a great ride. The entire landscape was covered in a nice white crust from the frost last night. It looked pretty cool. By commuting, I was able to take notice of this obscure beauty in Iowa. As I rode to the YMCA all these people were out scraping their windows.....I bet they didn't like the frost.

At the YMCA I did some cardio again. I did the infamous 2 hour Stairmaster death march. Felt really good, and the heart rate was well in control. There are 3 TV's in the front of the Cardio Room at the "Y". At 9:45 Lance Armstong was on Regis and Kelly. I listened to Lance answer questions that only Americans would ask a pro bike racer......Are there bike races in the USA?......How long are your training rides? 2 Hours?......Are there other races in Europe besides the Tour? These questions were funny. It just goes to show how much of a clue Americans have when it comes to cycling.

Now I am writing this blog while eating rice and fish with my newly acquired skill......using chopsticks. Good times!

Out.

Jeff Kerkove said at 11:23 AM :: ::

Guitar Ted In Random Mode

Well, I'm back. A survivor of Thanksgiving food carnage! Back to you all in Random Mode again! The biggest reason for this is this #@*< race thing! It's takin' over my brain! The worst possible thing to do to me is to give me a map, and ask me to plan out a bicycle route! Black hole! I'm sucked in again! Thanks alot, Jeff. So, in no particular order, ( that's why it's called, like RANDOM dude!), are my current thoughts. Mostly pertaining to this #@*< race!

1. Gravel. Is this not, like, the STATE ROCK of Iowa? That would make sparrows our state bird, right?

2. Red wing blackbirds. If you do this race, you may get to know these feathered terrorists!

3. Snow. It's teasing us again. Like it's going to be a "real" winter. Ha! Cold, yes. Snow? Yeah, rrrriiiiight! Maybe, it'll snow a ton just before the race, in April. That way it'll be real gooey, slimey, and gritty! What fun!

4. Bonus! By researching the route for this race, I'll know the location of every convenience store in the northern third of Iowa! Pork rinds and processed beef products! Beer! Cigarettes! Surly, overweight, bored employees! Think of the possibilities.

5. I wonder how many gravel miles I'm going to pile up checkin' this route out? Enough to drive me crazy? Crazy, well that's how it goes.

6. Christmas shopping. I hope it picks up this year. Otherwise I may be an overweight, surly, bored convenience store employee!

What I Say: Get your ideas in to Jeff, or myself PRONTO! We will be finalizing this ASAP. I want to be able to get this route tucked away before the new year. Volunteers? Anyone not interested in riding, but would like to help out is VERY WELCOME! Cheese Queen? Salsa Queen? Whatta-ya say?
Last weeks musical cue was the phone number! Way to go to those who guessed it! Tommy Tu-tone's "Jenny- 867-5309" was it. Try again this week!
Remember. Gravel! It's quite good on toast, actually. Guitar Ted! OUT!

Jeff Kerkove said at 8:00 AM :: ::

Next phase and "The Race"

Hope everybody survived Thanksgiving, and didn't over eat. It was a success for me!

Anyway, today I start my next phase for my annual training plan. I am now going to be working towards my "max" when I left certain weights. Also, bike time will start to take over the non-bike cardio work. I am going to start honing skills on the bike such as leg speed, force, and moderate endurance.

I am also pretty pumped about the Trans-Iowa race. More people than I thought are interested. I have contact certain Iowa people and sponsors regarding support and shwag for this event. I know, that this event could be pretty big the first year, but to keep all the "hype" out of it, I am going to keep it small......2 words........field limit! Myself and Guitar Ted are in the process of punching out the details, and hope to have it set in stone very soon. This event will be unlike anything you have done. I have been in contact with the great Mike Curiak. For those who don't know who Mike is, he is from Colorado and won the Great Divide Mountain Bike Race last year by setting a new course record of 15 days! He has express much interest. If he shows you better "mark" him to win. When the details are available I will get a blog-website up and running with all the information.....STAY TUNED! Make sure if you have any suggestions for the race to post a comment or e-mail me. This event is for "US"

Other than those 2 things, there is not a whole lot going on. Work is off-and-on busy with holiday shopping, and I am training.

I wonder if it is ever going to snow?

Out.

Jeff Kerkove said at 6:13 AM :: ::

RACE ACROSS IOWA SUGGESTIONS.

Please post your comments, your suggestions, and your general interest for the mountain bike race across Iowa here. Lets hear it!

Thanks for input guys! Keep it coming. I am surprised that more people are interested in the Race Across Iowa rather than the 130 miler. EXCELLENT!!!! If you stay interested, I'll stay interested.

Oh, by the way......MOUNTAIN BIKES ONLY! No Cyclocross bikes, etc. There will be a wheel limit size.....26 in. or 29 in......NO 700c. If you want to use your road or cyclocross bike, RAGBRAI is in late July. [ laughing! ]

Jeff Kerkove said at 6:13 PM :: ::

This might happen!

I have been in contact with Rich G. up in Decorah about running the Epic Across Iowa the same weekend as the Decorah Time Trails.....April 25ish. What I have in mind is starting the race on the West side of the state on Saturday at Sunrise.....the Hawarden area, and racing on Iowa gravel roads to Decorah and end up finishing in the same spot the Time Trail finishes on the river bottom on Sunday. Right now the folks in Decorah are pump'd with this idea. There will be an entry fee....but a small one. It will help pay for course markings, maps for racers, and number plates. This will be an "on your own" style of event, similar to the Great Divide Race. What myself and the people of Decorah need to know, is how many people are interested in this???? If people want to do this, I will put in the effort to get it going!!!! Please post a "Comment" if you are.

Out.

Jeff Kerkove said at 11:40 AM :: ::

Race Across Iowa input.

Myself and Guitar Ted are really push'n this. We have come up with some good ideas. We have thought about starting in Hawarden in the west side of the state and race'n gavel to Lansing or Decorah. Maybe run this in conjunction with the Decorah Time Trails. Once we get this go'n I am going to request prizes from the sponsors of Cateye Enduro. Anyone have any thoughts? Comments? A date to run the event? We were thinking starting sunrise on a Saturday and have to finish by midnight on Sunday. The dates to run the event is the hardest thing now. I don't want to mix it up with the WEM Series, etc. I am looking at a $10 fee per rider. Why? To help pay for course markings. Any extra cash left over will go to the Camp Ingawanis Mountain Bike Aux. to promote mnt biking to the youth.

Lets hear your thoughts and ideas!!!!!!

I had another thought while sitting in the car for 2 hours driving home to Algona......How about a 120ish mile epic gravel grinder race run the same weekend as the Decorah Time Trials? This would utilize the gravel roads in the NE part of the state. Tons of climbing.....it would be an epic 6-8 hour event. There will already be a mountain bike event happening on Sunday. Run the race on Saturday? Thoughts?

Jeff Kerkove said at 2:02 PM :: ::

More 2005 Sponsorship updates.

Word just in that Tifosi Optics is back for 2005. If you have not had the chance to get some of these shades on you face you are miss'n out. Gone are the days of overpriced Oakley's, Smith's, and other brands. Tifosi packs awesome function, clearity, and style into an "average-joe" price point. Don't believe me.....ask the Jackal.

I can't wait till these things show up! If you have any questions regarding these optics, shoot me an e-mail or post a "Comment". Otherwise, just head over to Tifosi's site and behold the greatness!

I WANT TO SEE TIFOSI OPTICS

Jeff Kerkove said at 6:34 AM :: ::

Eat Turkey....Get Sleepy.

Hope everybody has plans for the feast of Thanksgiving. Me, I am heading back to Algona to hang with the Fam.....watch the Tour mega marathon on OLN.....eat......and get in a bit of bike riding. It will be short live'd, cause I have to high tail it back to Cedar Falls to babysit the shop while people come in and pick out those X-Mas gifts.

Anyone interested in racing across the state in early May?

Today, I went to the YMCA for more cardio. Did a 30 minute brisk walk on the treadmill. Then I followed it up with 2 hours of moderate high speed intervals. These are intervals that go for one song on the radio followed by one song on the radio recovery. This lasts for.....you guessed it....2 hours. Then I hopped on the bike and rode the single track through G.W. on the way home. I am ready to move onto the next phase.

Anyone else want to suffer, while racing across the state?

My Cateye Enduro teammate, Sloane, updated his blog again. He further discusses that in order to get fast you need to ride in the snow while dressed like a robins egg. See it HERE.

400+ miles....gravel roads...no entry fee....hillbillies in trucks.....dogs....evil midgets...Who's interested?

Pre-season gear and bikes keep showing up at the shop. That is good, cause we need stuff at the shop to sell. People have been coming in hunt'n down those X-Mas gifts, but not buying think we are going to put them on sale the day after T-Day.......right!

The 2005 endurance race season is starting to get set in stone. Go to this website for best list.
Endurance race list is here.

Come Spring time you might want to hit up the local Brevet Series here in Iowa for some good base miles. What's a Brevet you ask? A Brevet is a long ass road ride.....and I mean long! Check it out HERE.

Winter is coming......will you be ready? Click HERE to get ready!

OK, I have wasted enough of your time and mine. Thanks for reading.

Out!

Sure you don't want to help make Iowa an epic?

Jeff Kerkove said at 12:51 PM :: ::

Guitar Ted's Random Thoughts

Hey! Random thoughts for your Monday am.

1. Agree with Jeff on the weight thang! As a former racer myself, I can attest to the heartbreak that lightweight parts can bring. Especially for enduro type racing. You should consider all your bikes parts in that way. Are they "enduro"? Is it moto? Could an elephant sit on your bike, and the bike still be ridable? Well........maybe that's going too far!

2. It's trainer season. Make sure you don't sweat your bike into oblivion! Sweat kills bike parts, and can even damage paint, and anodized surfaces. Especially if you have "corrosive" sweat. I mean, sweat that is beyond the normal bio-hazard standards. You know who you are! Anyway, protect your bike. Use a fan on your self, to help your body stay cooler. Use a towel, or rag to protect areas where your sweat drips down. Top tube, stem, and handlebars would be prime areas. If you use rollers, you may not want, or be able to use a towel, or rag. Just make sure you get your bike cleaned up as soon as possible after every training session. You wouldn't go to bed after training without a shower, would you? WAIT! Don't answer that one! I don't want to know!

3. Bike Magazine has a website that has a mechanics thread on their board that looks like it might be of interest to those of you with gear head questions. Also, don't forget MTB Review, and Harris Cyclery"s website, featuring Sheldon Brown. Good stuff for the up coming dark days of winter!

4. Have pink headset. Looking for long term relationship with an 1-1/8th headtube. Must be handsome, burly, and 29" compatable. Send suggestions to comment section, below, or call 867-5309.

5. Weight Weenie tip that won't bite you someday on a long ride or race. Electrical tape rim strip. Have used this for years. Of course, Velox cloth tape still rules!

6. Must...resist.....Thanksgiving Day! Ahh! Food overload! It buuuuuuurrrrrrrrrrns!

7. It must suck to work in a sanitation plant the Friday after Thanksgiving.

What I Say: Have a good Turkeyday! Remember- it's not about food! Hug a loved one! Chill out for a day! Have some fun! Last weeks musical clue was from the monolog before Detroit, Rock City, by Kiss. Come on! Can anyone get this weeks clue?

Jeff Kerkove said at 7:37 AM :: ::

To be beef or not to be beef?

That is the question....
I have received some comments regarding the weight of race bikes. For me weight is not a huge deal. As long as the bike is sub 27-28 lbs I am happy. For the past 3 years I have ridden everything from full XTR grouppo to SRAM X-9, CossMax SL wheels to plain-jane XT hubs laced to Mavic rims, etc. All of these have worked fine and I have never had problems during races. The reason I am more favorable towards the "beef" is because of the durability factor. If you want to make it through a 24 hour event on the same bike, you need durability......not bling-bling light weight XC parts. One item that I run that I don't worry about weight is the chain. This one little item can make or brake your race. I run the lowest end SRAM mtb 9 sp chain instead of there high end "shaved link" chain. The bike still shifts fine, and have had no problems what so ever. So that is my 2 cents worth.......hence the reason I am eyeing the Trance vs. the NRS.

On another note.......
Congrats to minnesota super freak endurance racer Scott Cave and family on the birth of a baby boy........yet another "to be" super freak 24 hour racer. Visit his blog and send him and his wife well-wishes.

Jeff Kerkove said at 6:19 AM :: ::

Put'n the hurt on!

LOU
Originally uploaded by kerkovej.

Cateye Enduro team rider, Lou Kobin, is pictured here lay'n the wood to the rest of the women's field at La Ruta in Costa Rica this past weekend. Lou took home the win.......36th overall and top woman!

Jeff Kerkove said at 8:54 PM :: ::

Do you want warm toes?

AWESOME SOCK
Originally uploaded by kerkovej.

If you want warm toes in cold weather, I suggest and highly recommend the DeFeet Woolie-Boolie. It's the best sock I have used to date. I have found this sock to be great alone with just cycling shoes down to 32 degrees. Anything below 32 degrees add a shoe cover and your toes with experience cycling nirvana! You can find these socks at all Trek dealers cause Trek offers this sock with the Trek logo on it. Also, this sock can be ordered off the DeFeet website. But please check out your local dealer before you order online! I give these socks 2 thumbs and 2 big toes up!!!! They are a bargin at a whopping $14.99 suggested retail.

Jeff Kerkove said at 12:35 PM :: ::

Rage'n 1 X 1

Weeeeee!

I just got to the shop after spending the last 2 hours rage'n around out at G.W. on Carlos's Surly 1x1. What a barrel of fun! One thing is for sure, a single speed will tell you how efficient of a rider you are. If you brake too early or late, you will lose momentum. If you have terrible form, you might as well throw the bike in the river. It was super warm out also during the ride....a balmy 33 degrees. I thought about going sleeveless.

Needless to say, I think my form is good enough, cause I had no problems flying through the woods on this thing. It felt like I was going just as fast I as I would if I would of had my NRS or XTC. I do have a new found respect for anyone that has raced a solo 24 hour race on one of these things. You guys are freaks!

Anyway......
I have to work at the shop today again. That is where I am at right now, getting things organized and prepared for hopefully some pre X-MAS madness. Tomorrow, I start my last week of "Prep phase", then it's onto Max strength phase. This week will be a bit messed up with T-Day coming up. I work pretty much everyday this week but T-Day. I hope to stay on track with good eating habits and a moderate activity level. Stay tuned.

Out.

Jeff Kerkove said at 10:15 AM :: ::

Monster Thick Ass

Hardee's unveils new 'Monster Burger' -- with 1,400 calories and 107 grams of fat -- will cost you $5.49. If you really want to read more on this just click the link.

Click here for cow size burger info.

All I ask is......Why?

After thinking about it for most of the afternoon, I have come up with the one and only reason to eat this heap of meat and bread. If I squint I think I can see some cheese and bacon on it also. Anyhow, it would be a killer fuel source for the Great Divide Race. Check it out here.

On another note I have been tossing around the idea of re-doing the race across Iowa. Europa Cycle and Ski used to do it a few years ago. They started on the west side at 2:00 AM and raced to the east side. It was also done on road bikes.....sigh. I was thinking, let get a group and do it. No fees. No B.S. Just a bunch of people ride'n with a support vehicle in tow. Maybe do it on mnt bikes on the great Iowa gravel roads?? Thoughts?

Time to go get a burger. Well, not really. I am at work.

Jeff Kerkove said at 12:29 PM :: ::

Wet commute and training info.

Hello everybody!

Yesterdays workout was good, but the commute home sucked! Went to the YMCA thinking it wasn't going to rain till mid afternoon. After all, that is what the internet and weatherman said. Anywho.....I commuted to the YMCA by the singlespeed, with no rain gear. 15 minutes into my 2 hour stairmaster workout, the skies unleashed their furry, and it has not let up yet. It's been raining for 12 hours straight. It's supposed to continue for the next day or so. After my workout I had to huff it home all soaking wet. NOT FUN! I hope not to catch a cold.

Today, it's back to the "Y" to finish up week 2 of my 3 week "prep" period. I am feeling very motivated, which is a good thing in November. I am planning on hitting up the bike workouts come December 4th. That is when the indoor group rides begin. They are held at The House of Pain, otherwise known as Congdon Printing. These rides rock......about 15 people all suffering with one thing in mind.....Kill the group rides come spring.

Now for some more important training information. Below is a list of overtraining indicators.....both physical and behavioral.

Jeff Kerkove said at 6:02 AM :: ::

Eat turkey with Lance Armstrong.....I'm there dude!

The Lance Armstrong Interview
Thur. Nov. 25
11pm - 1am ET

Note: Schedule subject to change. Last updated: 11/2/2004

Jeff Kerkove said at 7:47 PM :: ::

More training goodies.

You want to peak for that all important race? Below is a run-down on how to go about getting your body ripped and fit for that day of rage. It's broken down into weeks, phase names, and general workouts.

Weeks 1-4
TRANSITION: Recover......lounge, and get fat!

Weeks 3-8
PREPERATION: Prepare to train. Light cardio and weights (This is what I am doing now.)

Weeks 9-12
BASE 1:
BASE 2:
BASE 3: During Base Phases 1,2, and 3 you should establish endurance, force, and speed skills and muscular endurance.

Weeks 6-9
BUILD 1:
BUILD 2: During the 2 Build Phases you should aim to hone race specific fitness.

Weeks 1-2
PEAK: For the 2 weeks of the Peak phase you should get in some low key races to test your current fitness and all the hard work you have put in so far up-to-date.

Weeks 1-3
RACE: Unleash it all. Show up to your designated "A" race and let the competition have it!


There ya go! I am off to the YMCA to kick the Stairmaster's arse!
UPDATED AT 12:05: The Stairmaster has officially had it's butt kick'd! I repeat, the Stairmaster is wish'n I didn't show up today.


Information taken from Mountain Bikers Training Bible by Joe Friel

Jeff Kerkove said at 6:03 AM :: ::

Global warming?

Holy cow! It's almost 70 degrees out! Is this June or November? Normally it's like 40 degrees out. The last few days, the lows haven't even gotten into the 40's. In fact, last night I slept with my window open. Ahhhh, refreshing!

Today, I went to the YMCA. Started with a 45 minute stairmaster warmup. Followed that with my scheduled weight lifting. Normally I am done after the weights, but since it's near 70 degrees, I rode home from the YMCA on my "pink panther" and changed into my Giant kit and went out on the XTC for an hour and a half. The ride was easy.....just worked on leg speed while riding the recreational path through G.W. State Park. I kept the heartrate around 120 bpm, which is my recovery HR in the summer months. My legs felt good. I have also worked up a lone saddle sore from all the commuting. I think I will name it Fred. Everyone say hello to my new friend Fred. Hopefully Fred is only my new friend for a few days.

Today I am going to drive my car to work since I haven't driven it much. So they say, you shouldn' let your car sit too much. So why not drive it today since there is a chance of rain towards the time I get off work.

Work should be buisy today since the weather is warm. We got our Haro BMX race bikes in yesterday, so those need to get put together for all the newbie bmxicans we have flocking to Waterloo and Cedar Falls. We have the only indoor BMX track in this region. It's a huge draw. We also got a bunch of other stuff in that needs to be good-to-go by Thanksgiving. So for me the next few weeks it's build, build, build.

Tomorrow, is supposed to a bit warm again.....near 65 deggrees. I e-mailed John who is "The Great Local Old Dude Who Never Gets Slow". He is over 50 and kicks my butt at the local road T.T.'s plus every year he goes out and does the Leadville 100. I have a ton of respect for this guy. He lives to bike.....and drink coffee. Anytime you can spin around with John it's great. The only thing is, that he goes hard all the time. What's up with that?

Well, it's time to prep for the madness that is a night of working at Europa Cycle and Ski. Hope to be buisy. Last night myself and A. Lo. started putting up the X-Mas decorations........it looks like 2 guys did it, that's for sure! I bet when i get into work today the "Women of Europa" will have added their touches.

That's it.

Out.

Jeff Kerkove said at 12:46 PM :: ::

Top off your tank.

As an athlete you should be aware that it is wiser to eat many small meals throughout the day rather than eat a huge breakfast, lunch, and supper. Below is a list of smart snacks to keep your tank topped off. Remember.......graze throughout the day.

• Cereal, with or without milk
• Peanut butter and jelly sandwich
• Hard and soft pretzels
• Baked potato with low fat cheese
• Crackers with peanut butter
• Muffins and bagels with jam and low fat cream cheese
• Sports bars, breakfast bars, low fat granola bars
• Yogurt with fruit......Mmmmmm, yogurt!
• Bowl of soup with crackers
• Pasta or bean salad
• Fresh fruit, low fat cheese, and nuts
• Cottage cheese and fruit
• Instant breakfast mix and fruit
• Tuna salad and crackers
• Hummus and crackers or pita bread......Hummus is smashed up chick peas.
• Fruit smoothie
• Milk chug and fruit

Enjoy!

Information above taken from Sports Nutrition For Endurance Athletes by Monique Ryan

Jeff Kerkove said at 5:37 AM :: ::

What I am rage'n to.

A few years ago, Velonews used to have a section in their 'rag which listed what "tunes" certain riders were listening to while either working out or just lounging around. Here is mine!

Sevendust

Godsmack

Static-X

Metallica

Beastie Boys

Saliva

Dope

Original Motion Picture Soundtrack to Space Balls
(well, not this one, but it's funny anyway......it's gone from suck to blow!)

Don't forget to head-bang and throw a fist in the air!

On another note....
Super 24 hour freak Sloane updated his blog again.......enjoy.

Jeff Kerkove said at 6:09 AM :: ::

More 2005 sponsor news.

Truvativ is back for 2005! They have some rock'n parts. I used their team steam, handlebar, and Stylo crankset last year. Ultra smooth for ultra epic riding. Please take some time and scope out their site.

TRUVATIV = BLING! BLING!

Jeff Kerkove said at 4:49 PM :: ::

'Nother day towards tomorrow.

That's what I keep thinking this off season as I suffer in the weight room. I won't make the podium at 24 Hour Solo World's training a month before the race. I will make the podium training now and up to the day of the race. Today was another day of weights in my "training to train" phase, otherwise known as the Prep phase. Everything is going good. I am starting to slim down a bit.....down about a pound. My goal is to be around 160-165 lbs. for next year. I learn'd a few years ago not to starve myself, so I will just let the weight fall off. A few years ago I lost a ton of weight, thinking lighter was better, but the downside was that I had no power........not good for a mountain bike racer. Anyway, tomorrow it's back to the YMCA again for some cardio workouts.

Ran some errands today.... deposited my paycheck, went to Wal-Mart to get some laundry soap and poop paper, and now I am doing laundry. Suprisingly 80% of the clothes I wash are still cycling oriented clothing, so that means they air dry. Wahoo! Save'n money not using the drier! Hmmm....is it drier or dryer? Who cares, you know what I am talking about.

I also got the car checked over. Since the harsh Iowa winter is coming, I got the oil changed and had everything ran through on the Mazda Protege 5. The belts are OK, tires are good, but the air filter looks like it just came back from Mars. That is what the mechanic said when he show'd it to me. Hmmmm? I wonder why that is? Maybe the lovely Moab landscape. Anywho, the car is happy!

It's that time of year again....
All the mail order bike shops are sending out their X-Mas catalogs. Me, I get Excel Sports, Colorado Cyclist, and World Cycling Productions. I like these simply because they carry all the "bling-bling" gear. 99% of the stuff in these catalogs price oriented towards Doctors, Lawyers, Dentists. Speaking of Dentists......We have a guy who lives in Illinois that does his buisness at our shop.....he just bought a custom Calfee carbon tandem.....with full Campy Record.....carbon seatposts, stems, handlebars, H2O cages......Price?.....you better sit down.....READY?......$14,000. And it's projected to weigh about 23 lbs. Let's just say it made the boss man very happy. Well, back to the catalogs. When I look through these catalogs, I thank my lucky stars that:

A. I can ride my bike fast enough to get sponsorship support.
B. I work at a shop and can employee purchase stuff.

Well, that is about it for today. Thanks to Guitar Ted for telling me what all those damn knobs were for on my Fox fork.....just kidding.

Keep training hard!

Out.

Jeff Kerkove said at 12:58 PM :: ::

Squish This! Suspension Terms Explained!

Hallo! In the world of endurance mountain bike racing, suspension on the bike can be seen as a necessity. You,ve got to stay as fresh as you can, for as long as you can. (Rigid, singlespeeding, pain freaks not withstanding!) Today, I attempt to uncork the pandora's box of suspension tech terms, AND explain them! Stand Back! Here come the hairy little critters!

Really, it's not that difficult. We have three basic areas to be concerned with. Spring type and rate, compression, and rebound.

1. Springs: Well, it is what makes the fork "sproingy". You can use air, metal springs, elastomers, or whatever will absorb energy by a reduction in it's physical size, and be able to return to it's original state after the "bump" energy has been dispersed. (Usually, as heat) Usually, your spring is inside a "shock" body, so you can't see it. On rear suspension that uses coil springs, the spring is readily visible. ( Oh, I suppose some front forks too!) Spring rate can be thought of as how "fast" a spring will "contract" as a given amount of force is applied to it. This rate can be variable throughout the process of absorbing a bump. For instance, an air spring will be harder and harder to compress, the closer it gets to it's maximum ability to absorb a bump. Thus, it's spring "rate" is said to rise as a result of this phenomenon. Basically, in neandrethal terminology, a rising rate means ,"gets stiffer", while a falling rate means, "gets softer". Guess what a constant rate does?
Tuning Options: Usually "pre-load". Pre-load is a way to "stiffen" up the spring, usually causing it to have a harsher ride over smaller bumps. Or, of course, you could lessen the amount of pre-load, making the suspension more reactive to smaller inputs.

Compression: This is what is going on while your suspension is absorbing bump energy. This is, of course, related to what your spring does. But, compression is a little more complicated. Simply put, it's what your shock does to control how the spring reacts to the absorbing of bumps. Some people will refer to it as "damping". NOTE: I did not write, "dampENing" as that is, what.........HILLBILLY SPEAK! Okay, let's make it really simple. Bumps are like FIRE. The fire attacks your springs, causing them to retract in horror. Then, "damping" comes along, all wet and oily, to cool down that fire, and make things NIIIIIIIIICCCCCCCEEEE!!!!!! Ahhh! That bump wasn't so bad now, was it?

Rebound: NO! Not Dennis Rodman! This ain't no game, here. When that suspension wants to return to it's resting state, after absorbing that bump, it wants to get there NOW! So, we have another little control, called "rebound". Try dropping your bikes wheel on the ground once, when it's off the bike. BOUNCE! That is a great example of NO REBOUND CONTROL! Most modern suspension controls the "speed" at which a shock can return to its resting state. This can be adjusted on some shocks, so you don't get catapulted into the windsheild of a delivery truck.

Well, that wasn't so bad! Oh! I almost forgot! A little blurb here on "platform" technology. Basically, the "Holy Grail" of bicycle suspension all along has been to get the bicycle's suspension to absorb the hits, but not react to the riders squirelling around from above. Most commonly called "bob". "Bob" is the devil! Well, now suspension designers have tweaked compression to only react to a pre-set level of force, striking a balance between rider input and bump forces. I am not a huge fan of most of the designs out there. I will say that Fox has got a really interesting system on their forks that Jeff uses. I am very impressed by it. I'll let Jeff tell you about that ,though!

What I Say: Get to know your shocks adjustments, and play with them! It won't make you go blind! I think that suspension tuning for individual courses is one of the most highly unused resources for the endurance racer! Make your body happier! Tune that suspension!

By the way, last weeks musical referance was "Elo Kiddies". Cheap Tricks first hit single. No- no body got it! Look for this weeks clue, and see if you can "get it". Sooner! Peace! Guitar Ted!

Jeff Kerkove said at 7:31 AM :: ::

Observations and thoughts from Saturday.

1. I about caused 2 high school punks to biff it on their dept. store race bikes. Here is how it went........
Me: [just riding on the bike path]
Punks: "Hey, nice spandex. Huh, Huh, Huh,"
Me: [thinking to myself] "Yeah, it's not spandex, it lycra you un-educated piece of poop."
Punks: Ahhh, [insert skid mark sound here] look out Tommy.
Anywho, the one Punk rear-ended the other guy cause he stopped mid-trail to stare and mock me.

2. Today at the YMCA, I was in the middle of an interval. I was working somewhat hard, but not too hard. I had already been on the stairmaster for about 30 minutes when this jock hopped on the one next to me. This was your typical jock, who has to out-do everybody else. Well, he hopped on. Crank'd the intensity level all the way up, and proceeded. I could see him out of the corner of my eye watching my screen. So, I jumped it up, and so did he. Now the funny part. It was no more than 10 seconds later and his face turned red. This was the color red that those weightlifters faces get on that TV show The World's Strongest Man Competition when they are about to pop a nut. Anyway, he had enough. He hopped off.

3. Cotton kills! Why do people workout in cotton t-shirts. Or even ride the bike path in non-cycling clothing. Do they not know? They must just like to sweat.....a lot!

4. I ate 3 cups of yogurt today after everything was said and done.

5. What are those Eliptical (sp?) machines anyway? Is it running? Is it skipping? Why the hell can you do it forward and backwords? I know all the chicks like 'em. All I know, is that it's the most popular machine at the YMCA.

6. Why am I the only one that ever uses the Stairmaster? Atleast it seems that way.

7. [Thought] I wonder how much yogurt I could eat before I get sick?

8. [Thought] Should I be driving my car? Geeze, I have only driven it like 1/2 miles since October 19.

9. [Thought] How messy would that have been?
I thought that to myself after a creature of the woods ran close to my disc brake rotor.

10. [Thought] Yes, I am wearing a bike helmet. You can stop looking at it now!
I though that to myself as I enter'd the YMCA this morning.

11. [Thought] Why does everything revolve around money?

That's enough! I have now posted 4 times today. How eventful.

Jeff Kerkove said at 6:49 PM :: ::

Shave a "Squirrel", give it a tattoo

OK. I was just e-mail'd this picture from a source. Anyway, this is "Squirrels" new ink. Pretty cool huh. For those of you that don't know......."Squirrel" is the icon that expresses what a bike bum is in Iowa. He resides in the Des Moines metro area. His favorite color is prison issue orange. He believes that you must carry 3 bikes with you at all times. I think he makes rugs for bikes....Persian rugs? He'll have to give us the heads-up on the rugs. His outlook on life is.......geeze man, just look at the tattoo.

Way to ink it up Squirrel!

Jeff Kerkove said at 6:17 PM :: ::

Get'n active and gig'lin like a little school girl.

Today is going to go down as super crazy active Saturday. Why? Well, I rode the single speed road bike to the YMCA. Then I did two 45 minute stairmaster workouts at about 65% of my max heartrate. Then I did a 30 minute brisk walk on the treadmill while watching the Iowa-Minnesota football game. I think that was the first time I watched TV since like October 19. Anyway, after that I single speeded back home, and ate 3 scramble eggs. Next, I hopped on the NRS Air and went out for a 2 hour spin around. I worked on being smooth and having good form. During the ride, the heartrate was low. Very low.

Right now, I am paying my respects to the Great Organic Dirtram by enjoying a plate of Boca Lasagna. It's pretty tasty.

Tomorrow, is a work day at the shop, and I have no workout scheduled. I need to get some recovery time in so I can lift on Monday.

I got this link off of BikeIowa.com........CLICK HERE
I was laughing out loud so hard, I had tears in my eyes. Who does this? Well, the guy that made the site must find it highly entertaining. Make sure you spend some time and just surf around the site. There is so much funny stuff. I bet you have a gut ache after reading some of the stuff this guy does, observes, and eats! Remember kids......DON'T EAT IT!
(still gig'lin and wipe'n tears out of my eyes)

What did you do today?

Out.

Jeff Kerkove said at 3:40 PM :: ::

Wahoo, it's Saturday!

Happy Saturday! Saturday's are always good. I am not 100% sure what I am going to do today yet.......maybe a 2 hour mountain bike ride or a lengthy stairmaster session at the YMCA. The YMCA on Saturdays is crazy! All these kids are running around and everybody and their dog is there. I fear with all the kids around one might get caught up in the stairmaster chain in the middle of one of my intervals. I can read the headline now in the local newspaper........"Bloody hell at YMCA."........It wasn't me!

I think I might have found my Giant XTC a new family. I am in the talks to trade the XTC off on a months rent and a Surly 1 X 1. The Surly would make a great winter training tool for working on leg speed. Plus, you can never have enough bikes.......right? Yeah, I know it's a sickness.

Have I told you how cold it has been. Yesterday, on my way to the YMCA at 7:30 A.M. it was a balmy 18 degrees. I think I had like 5 layers on my upper body. I stayed pretty warm, but my little fingers turn'd to blocks. They hadn't been that cold since I got caught out in a freak spring rain storm earlier this year. That was nut'z. I am warm now. I need to find some "lobster" style winter glove. Then I can run around and give the Kling-on (sp?) sign like nerd at a Star Trek convention.......Full speed..(pause)...ahead Captain.

Yesterday was pay day.........Yipee, Wahoo......Sweeeeeeet!

O.K., here is a good link to some weight training workouts for cyclist. Enjoy!
Click here to feel the burn!

I am pump'd that Giant is back on board this year. I sent the "marketing guy" an e-mail to see if I have the option of racing a Trance this year. I am crossing all my finger....and toes.

I am sure you have seen my counter up top that is counting down to my first race. Here is what I have my sights set on for the first race of the year. I am about 50% sure I will do this race.
1st race of the year.
This also might change as race directors get their schedules set in stone. That is why I am only about 50% right now. If you need to get your schedule lined-up for 2005, check out Karl's great site. This is the most detailed list of endurance races in the US, Canada, and Mexico. It will keep on growing!

We were actually buisy at the shop last night. No, not with customer, but with pre-season merchandise coming in the door. We received a lot of our Bell, Giro, and Blackburn gear. We had to unpack it, label it, and then get it on the floor. We got everything done, but the helmets. We got a couple Giro Atmos helmets in for stock.....way cool. Carlos works today, so he should have fun putting 100 helmets onto the floor in a visual appealing manor.

I went and stock'd up on yogurt the other day......10 for $5.oo. Don't ask how many I bought. You might think I was sick or someting. I LOVE yogurt! They have this one flavor called Strawberry White Chocolate. This is the greatest flavor'd yogurt known to man. It's made by Anderson Erickson out of Des Moines. If you live in Iowa, I am sure you can sample this tasty treat. I am not sure if they sell this stuff all over the U.S.A. If not, move to Iowa.......we have singletrack that winds through corn fields...........well, not really.

Other food news.....
We all know that we need protein to build muscle. One problem is, meat and other protein sources cost a ton of money, and it's not a handy item 100% of the time. I highly recommend Optimum Nutritions 100% Whey protein in assorted flavors. This stuff mixes with O.J., oatmeal, yogurt, mix it in your pancake mix, or with just plain water. If you are interested in getting some, DON'T GO TO GNC!!! Go to this website and order it. I guarentee it's the cheapest anywhere!!! Even with shipping figured in!

We, that is about it.......for now. Time to get active.

Out.

Jeff Kerkove said at 7:27 AM :: ::

Some more races for 2005

We all know that last year, NORBA ran Marathon events at some of the National events. Well, they are back for 2005. Plus there are a few twists. Check it out.

MARCH 4-6: NORBA NATIONAL #1
Tapatio Springs Resort in Boerne, Texas
XC, ST & TT Stage Race; MA

Centrally located in the heart of the hill country in the south-central region of the state, the series again kicks off in Texas. Like this year in Waco, a stage race format will kick of a year's worth of racing in a big way.

MARCH 18-20: NORBA NATIONAL #2
McDowell Mountain Regional Park in Fountain Hills, Arizona
XC, ST & TT Stage Race; EN, SD

Traditionally known as the Nova Desert Classic, the NORBA National Mountain Bike Series makes its first appearance in suburban Phoenix. It marks the second and final stage race of the series. Another notable inclusion to the traditional NMBS format includes an ultra-endurance 12 or 24 hour event.

MAY 13-15: NORBA NATIONAL #3
Snow Summit Resort in Big Bear Lake, California
XC, ST, MA, DH, MX, SD

Now in its 17th consecutive running, mountain biking's ground zero will once again open the downhill series with the four-up Downhill Mania.

JUNE 17-19: NORBA NATIONAL #4
Deer Valley Resort in Park City, Utah
XC, ST, DH, MX, SD

Deer Valley rejoins the national series calendar after last hosting a NORBA National in 2001.

CHECK THIS OUT!!!
JUNE 18: NORBA NATIONAL MARATHON #3
Mont Sainte Anne in Quebec, Canada
MA

In a most unusual twist an event that will be used to decide the NMBS Marathon Champion won't even be held in America. The stand alone race will be run in conjunction with the third stop of the UCI Marathon World Cup Series.

JULY 15-17: NORBA NATIONAL MOUNTAIN BIKE SERIES #5
Schweitzer Mountain Resort in Sandpoint, Idaho
XC, ST, MA, DH, MX, SD

Schweitzer Mountain plays host to a NORBA National for the third consecutive season. With a UCI World Cup on the calendar in Angel Fire, New Mexico the weekend prior, a strong international field is expected to be on hand.

JULY 22-24: NORBA NATIONAL MOUNTAIN BIKE SERIES #6
Snowmass Village in Aspen, Colorado
XC, ST, MA, DH, MX, SD

Hosting its second NORBA National, Snowmass will culminate three weekend's worth of elite international competition in America. Many Europeans will use Aspen to prepare for their continental championships that begin the following weekend in Italy.

AUGUST 19-21: NORBA NATIONAL MOUNTAIN BIKE SERIES #7
Snowshoe Mountain Resort in West Virginia
XC, ST, MA, DH, MX, DS, SD

Snowshoe is the first east coast NMBS date and will also include the first and only dual slalom event. The series' only conflict with a World Cup date occurs here with a gravity World Cup scheduled for Pila, Italy on August 21.

AUGUST 26-28: NORBA NMBS FINALS
Mount Snow Resort in West Dover, Vermont
XC, ST, DH, MX, SD

Noticeably absent from the 2005 calendar is a stop in Durango, Colorado; home to the last two series' finals. Next year the finals again return to Mount Snow, which last hosted them in 2002.

MA = Marathon event
EN = 12 or 24 hour race

Jeff Kerkove said at 11:03 AM :: ::

This just in.

Fox and Maxxis are a "GO" for the Cateye Enduro team for 2005! It will be cool to try Maxxis tires. I have never ridden 'em. They are not very popular here in the Midwest. It will be my duty to spread the Maxxis love.

As far as Fox....
They rock! Worth every penny! Once you go Fox, you'll never go back to Rock Shox or Manitou.......trust me on this one guys.

Time for bed. (yawn)

Jeff Kerkove said at 7:44 PM :: ::

Sponsor Update.

Looks like next year sponsors will reamian mostly the same. That is a good thing, cause all the products I used last year rocked! One possible new sponsor that might jump on board is Maxxis tires. There are still some "talks" in the works. In the mean time check out Maxxis tire's website to see what they have. I still have not seen or heard anything from the private sponsors I contacted.......I really don't expect to hear anything till after Thanksgiving. Can you imagine what it must be like to work for the marketing dept. at a major bike corp. You have to sort out budget and who gets what, all the way from the Tour teams to the local grassroots team. Imagine getting like 200 e-mails and/or letters daily asking for support. AHHHHH, THE MADNESS! That is why you must be thankful for any, and I mean ANY support or attention you receive.

Today we are in the beginning of a cold-snap here in Iowa. Yesterday it was like 60 degrees. Today it will have a hard time getting to 40 degrees. Still no snow though......Yipee! Should be a bit of a nippy commute to work.

Today, is the first day that I have been sore from the weight workouts. My calfs are a bit "raw" from doing the calf raises yesterday. I might take today off from the YMCA, and just go out an do a low-impact bike ride. My diet and motivation is still on track......after all, I am only 4 days into it.....it should be. I am going to get my early morning web surfing in, then make a choice as to what workout to do after that.

Tonight I get to work again. Our shop is hosting a Trek Travel Wine and Cheese Party. This is when a Trek Travel rep comes and gives the low-down on all the trips they offer. Did I mention there is wine and cheese. Mmmmmmm.....cheeeeeeezzze. Should be some-what cool......I think?

Oh, I just about forgot......This lady (Click Here) will be at the shop tonight. For $1.00, you can stop by and punch her in the gut. All the money raised will go to reimburse the entry fees of the people who actually train'd. Remember kids......DOPERS SUCK!

That's it for now. Stay tuned.

Out.

Jeff Kerkove said at 6:11 AM :: ::

Weight loss Hammer style

SEVENTEEN CHARACTERISTICS OF AN EFFECTIVE WEIGHT LOSS PLAN

1. Reduce current refined carbohydrate intake by 50%.
2. Increase raw food vegetable and fruit intake by 25%.
3. Drink a minimum of 10 x 8-ounce glasses of water per day [chose either steam distilled or bottled water that is "chlorine and fluoride free"].
4. Cease eating after 7:00 PM.
5. Reduce or omit meats [excluding salt-water cold water fish] and dairy byproducts.
6. Exercise activity is conducted at or below 75% VO2 Max Heart Rate.
7. PERIODIC Short-term weight loss of 2-5 pounds weight loss in 20 consecutive days, followed by seven days NO calorie restriction before repeating a 2nd 20-day protocol.
8. Recommend no more than 1 pound weight loss each week.
9. Do not go below 1,500 calories per day.
10. Refer to the Food Guide Asian or Mediterranean Pyramid and Dietary Guidelines.
11. Focus on limiting fat and processed food intake rather than calories.
12. Encourage 30 minutes minimum exercise per day.
13. Include a variety of nutritionally balanced foods.
14. Minimize hunger, no-starve periods.
15. Encourage setting realistic weight loss goals and making slow, moderate changes.
16. Precedes an established lifelong "Lifestyle" protocol, balancing caloric intake with expense.
17. Remove man-made fats [TFA-Trans Fatty Acids-also know as partially or completely hydrogenated vegetable fats]; found in almost all processed baked goods.

The closer you come to adhering to these guidelines the greater success you will have.

All this info was copied directly from the Hammer/E-caps website......Check it out!

Jeff Kerkove said at 5:54 PM :: ::

Still looking for support?

Are you still looking for a little bit of a "hook-up" for the 2005 race season?
Check out the link below. This is a great place to start.

I NEED A SPONSOR!

Jeff Kerkove said at 1:11 PM :: ::

Damn!

My teammate, Sloane, is lucky to live in Washington state. How often can you just "go out for a hike in the Cascades?" Man, if I lived out there, I would live in the woods with the critters and fashion canoes out of old trees.......and ride my bike. Well, I don't think I would take it that far. But you get the idea.

See it here

Ok, I am off to the YMCA. Sing it with me.....Y-M-C-A......Y-M-C-A. You better be doing the dance along with it. I am.

Out.

Jeff Kerkove said at 6:23 AM :: ::

Vital endurance racer nutritional info.

Do you have a drinking problem? No, not that kind of drinking problem you beer guzzle'n trail park NASCAR love'n........Well you get da idea

Anyway.....
Mr. Eduardo has written, or he copied it from some site, up a pretty good article about drinking too much H2O.

Check it out at his "blog".

Cheers!

Jeff Kerkove said at 5:49 PM :: ::

"V- Man" to be a Daddy-O!

Just a short shout out to y'all, 'bout Europa Cycles legendary Vance McCaw. He is going to be a daddy next June! Congrats to you, Vance! Everyone that knows Vance that reads this blog, give him a shout out when ya' can! Okay? Oh! and lets not forget his lovely bride!

Guitar Ted! What is it? You say, What is it!

Jeff Kerkove said at 3:04 PM :: ::

Do you have what it takes?

Here is a link to the "mother" of all endurance races. Do you have what it takes? The best part.......It's free, and you get to sleep with animals and rocks and stuff!

Click HERE to prepare for the madness!

Oh, and my workout today was good. I did 2 45 minute stairmaster sessions. Remember kids....low intensity and high volume.

Out.

Jeff Kerkove said at 10:42 AM :: ::

Another Guitar Ted Sighting?

Once again, while I was in a deep sleep, an anonymous(sp?) e-mailer sent me this picture of what appears to be Guitar Ted. Could it be? Let's break down the picture and come to a conclusion.

Lets see.....
- He does have a guitar. Check

- Like a baboon use'n its red ass during mating season, Guitar Ted seems to be trying to attract the female variety with the use of a hunters-orange hat.......smooth.

- The picture is small and grain'y which leads me to believe that the person who snapped this picture was on some type of secret mission. Maybe CIA or FBI.

- Notice the size of Guitar Ted in relation to the objects in the background. By punching in a few numbers it appears that Guitar Ted is around 6"1' tall.

- I don't see anything bicycle related. That's not good.

- It also seems to be a bit dark......he must be a creature of the night.

Well, that is about it from me. What do you think? Anything I missed? Sound off!

Out.

Jeff Kerkove said at 5:44 AM :: ::

Oooooo.......that burns.

Day 1 is in the books. And I know that I am going to be sore tomorrow. It's just a fact of life, and it happens every year after you start hitting the weights. The workout went pretty smooth. I was by far the smallest guy in the weight room. The other guys.....and gals that were in the free-weight room were Terminator clones. They were rip't. I had about 3 comments from people regarding my dead-sexy cycling tan lines.

Anyway, I rode to the YMCA on my Pink Panther. The Pink Panther for those of you that don't know is my single speed road bike........spray painted pink. Yeah, it's a head-turner. I did my 30 minute warm-up on the stairmaster followed by my 10 different weight workouts. I felt pretty good. The weight workouts that were tough were the squats, lats, and chest press. Tomorrow, I know that I am not going to be able to move the body parts associated with these weight workouts. I am going to make sure that I load up on antioxidents throughout the day.....fish, green veggies, green tea, etc. This should help to soften up the pain a bit.

Only 3 weeks more of this, then it's on to the next phase.

There was a comment posted earlier today from "Steve". I am going to answer his questions below.

Trainer or Rollers? I am a roller guy. I have Kreitler rollers wth the 15lb fly wheel on back. I will ride on these with my road bike. I hate stationary trainers, cause you just sit there. There is no balancing, etc. I feel roller make you work harder, plus you work on form, and you can't let up. So to answer your question.....ROLLERS YO!

How many hours per week for the endurance phase? I am assuming you are talking about weight lifting. I normally spend mid-Feb through the start of the race season (late March) in this phase. I do alot of speed work, and lots of reps at a low weight. During this phase is when I normally see the greatest loss in body fat. I am also doing hard intervals on the rollers. In terms of weight room time.....by the time I warm up, do the weights, and cools down....I takes a hair over 3 hours. Grand total of about 10 hours of weight lifting a week.

How often in the gym? I am in the gym Mon, Wed, and Fri. I might go in on Sat to do a long Stairmaster session early in the season, otherwise it's on-the-bike time. Sunday's are a very, very, very easy day.....light riding, a walk, lay on the couch.

I hope that covers your questions.

Guitar Ted had a good rant today. I am a big fan of the Finish Line Extreme weather lube. I used this all year long. I only had to apply it twice during the entire 24 hours at Solo World's. It's a great lube....cheap, easy to clean, doesn't gunk stuff up, etc.

Out.

UPDATED AT 6:49 P.M., MONDAY: This is a reply to the "Comment" posted. I work out for 3 hours total on Mon, Wed, and Fri. That includes 1/2 hour warm up, 2 hours worth of weight lifting, and 1/2 hour cool down. Oh yeah, feel the burn baby!

Jeff Kerkove said at 12:46 PM :: ::

Guitar Ted! Rant Mode- ON!

Elo Kiddies! Guitar Ted here to brighten up yer mornin'!

Rant Mode: Here is something that's been brewing in my corroded brain for a while. You've probably seen some of my recent posts about lube. Well, following are some personal opinions about lube, users of lube, and the uses of lube. Again, these are MY OPINIONS...........not intended to reflect on anything that anyone else may think. Including Jeff, or anyone else connected with the shop I work at. (Carl...are you listening?)

Hey, I am a big fan of using lube, IF you use it right. Let's talk chain lubing here, as it's the most misunderstood maintanence procedure.
1. Never, and I mean NEVER lube a dirty chain! Hey, at least wipe off SOME of the dirt, people. Lubing a dirty chain,(with the possible exception of a race situation), is downright stupid, okay? Lubing that chain with dirt on it, ( or grease, or WHATEVER), is only going to attract MORE dirt, which will wear out parts FASTER! Maybe you've got money to spare.........yeah, RIGHT!

2. Okay, Let's Name Names!: Some of you riders out there are fans of "wax based" lubes. You know, like White Lightening, Pedro's Dry Ice, and the like. All good and fine as long as it's used correctly. THAT MEANS FOLLOW LABEL INSTRUCTIONS, PEOPLE!!!! When used properly, you will be applying lube to a COMPLETELY CLEAN CHAIN! Yes, that's right, you MUST clean your chain EVERYTIME you use a wax based lube! Yeeeeeessssss, this usually means removing it from the bike for a proper degreasing. When applying the lube, only a THIN coating is necessary! DO NOT "GOB" IT ON! Your chain should appear to be clean and DRY when the lube sets up. That's why they call it DRY lube- get it? Your chain will be louder, your drivetrain will be louder, because there is nothing to damp the noise on the chain. This is how it's supposed to be! Finally, unless you get the chain all wet, DON'T PUT MORE LUBE ON, until the old stuff flakes off! This requires attention to your chain on a regular basis! Then, if you've used the product properly, you will have a far easier time of cleaning the chain because.....IT WON'T HAVE TONS OF WAXY, GREASEY CRAP ON IT!!!! If you have not used the product properly, you are a certified MORON that deserves early drivetrain DEATH! Especially if you CHOOSE to ignore this AND the manufacturers recommendations for PROPER chain lube use! Hey! don't get mad at me! It's YOUR choice! Do what yer gonna do!

3. Other Lubes: Hey, don't think your off the hook here becuase you don't use waxy based, crap lubes! ( NO! I don't like "wax based" lubes, as they are neither "wax", nor "lubes"!). Your drivetrain needs clean, shiny surfaces for the lube to work at it's best, too! Your chain should be lubed on the "inside" run of the chain. (The part that touches the cogs, the side that contacts the "valley" between each tooth on a cog!), okay? That way the lube is forced up, and through the chain links. Make sure to wipe off excess lube with a rag, and let the bike sit a long while BEFORE you ride it. Riding a bike right after lubing your chain is like spitting into the wind. Stupid, and, well.......Stupid! Your chain will be quieter than the "wax" based lubers, because your lube will damp the sound of chain hitting cog. In fact, it will be between the chain and the cog, if used properly. Names? Finish Line Cross Country, Tri Flow, and MY favorite, Hippie Slick.

4. What about that "Grease" on the Chain?: Yes, your chain will look dark if you use "real" lubes. The chain will pick up a certain amount of road/off road debris. But, come on! Your chain is EXPOSED TO THE ELEMENTS......HELL-LOW-OH! It's not in a hermetically sealed enviroment, never to see a speck of dirt or grime. It's never going to be perfectly clean, unless you don't use it! GET OVER IT! And don't EVEN come back with,"...but wax based lubes don't do that!". Those "lubes" are not LUBE, people! If they were, then show me the 10w/30 candles you put in your car! What? There aren't any such things? EXACT-A-LACTLY!

What I Say: Well, that's a load off! Okay, since it's "trainer season" and all, look for more RANTS, to keep you motivated! Oh! By the way; there will be a "musical" referance in every post that I, Guitar Ted, write. (Like the "Rage" referance I made in Carlo's blog comments) See if you can identify today's musical referance, above. MAJOR kudos to whomever "gets it"!!!!

Guitar Ted!

Here is a link to Hippie Slick.....plus a link to a great testimonial for the slick. Check out that bike!
(UPDATED ON MONDAY AT 7:00 by Jeff Kerkove)

Jeff Kerkove said at 8:41 AM :: ::

Must be do'n something right.

Good morning.

Today I start my offseason training. Right now, I am chugging down a couple mugs of the black bean to get myself juiced up for the weights and stairmaster to come in a few hours.

As I slurp the blackgoodness, I surf the net. I went over to Cyclingnews.com this morning. They update their site a ton a times each day. Anyway, they have a link to racer sites. Low and behold, there is mine. I must be doing something right, that someone from cyclingnews surf'd on over to this site and found it worthy enough to mention it on their site.

Check it out HERE

Look for Guitar Ted's great words of wisdom today also.

That's it for now.

Out.

Jeff Kerkove said at 6:27 AM :: ::

The final hours.

Ok, I know I missed posting yesterday, but there was nothing to "blog" about. All I did yesterday was go out and ride through some of the single track in George Wyth State Park on my NRS Air. I spent 2 hours out in the rock'n weather.....70 degrees, and light wind. Too bad it won't be like that again till next April or so. The weather man also mention'd the "S" word for next week. Ahhhhhh! SNOW!

What else did I do....
I got all my off-season training work-outs put in writing on Microsoft Word. Tomorrow will be the start of my bid to get on the podium at World's. I am going to start my "Training to Train" phase, which gets the body ready for the hard stuff to come in the later weeks. If you don't go through this phase, you will hurt like no other! Most of my off season weight lifting phases are taken from the Joe Friel's book The Mountain Bikers Training Bible. Accept, I tweak it for my needs as an endurance racers......but, that's my secret.

I also spent some time yesterday downloading some motivational workout music from the likes of Static-X, Godsmack, Metallica, etc. You know, all that good music that your parents wouldn't let you buy or listen to. There is a "Napster-like" site to download just about whatever you want. It's called Limewire......it's free!!

Today, I get to work at the shop, which is fine with me. That's more money in my pocket.....for the time being anyway. I am going to go through a bunch of my gear and see if there is anything that I can get rid of. Stay tuned to this site for "blue light special." I know that there will be some Rudy Project and Tifosi glasses. Might even be some seatposts and stems.

Well, that is about it. I need to contact "Fatty" to go and get my CD's and Rollers. Speaking of rollers....What is your longest roller training session? Mine is 6 hours. Ahhhhhhh! It Burns!

I wonder if the "Salsa Queen" shop'd her self retarded this weekend?

Out.

Jeff Kerkove said at 7:57 AM :: ::

Bunch-o-jiberish

Well Friday has come and gone. It was a pretty uneventful day. Nothing really worth blogging about. But since I told myself that I would make sure that I atleast update everyday, I better.

It's "Random Stuff Friday". Here we go!

Random Thing #1: I went out on the NRS Air today for 1 hour and just spun around, cause Guitar Ted said that the weather is going to get crappy.

Random Thing #2: My Cateye Enduro teammate Sloane has updated his blog with his current training status. I wish I could go hiking in the Cascades for 4 hours. I guess I will just go out and run after John Deere tractors like a crazed lunatic. That counts as training....right?

Random Thing #3: I am poor!

Random Thing #4: We received the new Velonews at the shop today. They have a run-down of the 2004 Interbike show. All 4 Editors pick the Giant Meastro suspension system as the hot new mountain bike product for 2005.

Random Thing #5: I have been car-free for 3.5 weeks now. That's a personal best.

Random Thing#6: I am so pumped for the 2005 season! I can;t stop thinking about next year. The downside.....I am not in shape yet.

Random Thing #7: Carlos has a picture of a cat in sniper mode on his blog.

Random Thing #8: My apartment smells like a coffee shop. Is that a good thing?

Random Thing #9: Why can't I find a part-time job? All the jobs around here are for Nurses, or Construction. I know nothing about either.

Random Thing #10: Guitar Ted has been seen reciting Rage Against The Machine song lyrics.....This is for the people of the sun!

Random Thing #11: There is a 8 mile mountain bike time trail in Decorah, Iowa tomorrow. Oh, and it's at night.

Random Thing #12: I rode every bike I own to work this week....XTC.....NRS AIR.....Pink Panther.....but not the road rocket.

Random Thing #13: I am super hungry right now. But remember the rule.....No eating after 7:00 P.M.

Random Thing #14: I will bet all my bikes that Carlos is sitting at home right now playing that XBOX. Right Carl?

Random Thing #15: I might go out tomorrow and frollic in the woods with a little fat tire fruitiness. I have no idea what that means.

Random Thing #16: I am starting to run out of Random Things

Random Thing #17: I start weight lifting and stuff on Monday.

Random Thing #18: My target body weight for the 2005 race season in 160-165lbs

Random Thing #19: I currently weight 177lbs after sitting around for the last 3 weeks.

Random Thing #20: That is all

Out.

Jeff Kerkove said at 8:27 PM :: ::

The Last Hurrah

Well people, I have to tell you that besides being the technical advisor on this blog, I am also a very big weather fan. You know, checkin' out all the latest weather info all the time. So, it is with a sad heart that I must inform you all that this weekend is probably the last time you'll be able to get out and ride the trails comfortably until, oh.............NEXT YEAR! I know, I know. How droll of me to drop that darkness on you all. Hey, at least your getting a heads up so you can plan something! If you miss this chance, well, don't say you didn't know. Of course, maybe your hardcore. Maybe you've got killer lights and cold weather gear. Maybe. Forcasted temps for next week are going to be highs- upper 30's, lows- TEENS! Winter, baby! You'll need that cold weather gear! So, don't miss your chance to ride outside this weekend! Sunny, and upper 50's- low 60's. Me, I'm stuck riding all year long. Especially now that one of our cars is in the body shop after getting drilled in the back end by...you guessed it! An UNINSURED DRIVER! But I'm not bitter or anything, REALLY! Hey, when your all comfy some December or January morning in your toasty car going to work, think of me. I'll be the lunatic huffing up the "water tower hill" on University Avenue in the face of a northwest blast on a sub- zero commute to work. Cheers! Maybe I'll break my record. 8 degrees below air temp on a crisp January morning in '03. ......................Maybe!

Jeff Kerkove said at 8:20 PM :: ::

More fun at work.

This is the great Europa rubber band ball. It was started by myself about 1.5 years ago. Every rubber band on here is from a boxed bike. You should see how high it bounces. I hear that the one at Smith's Cycling and Fitness in LaCrosse, WI is bigger. I'll believe it when I see it.


This is GREAT! This is the word "bored" spelled out in White Lightning and then lit on fire.....Sweeeeet! And if you are wondering. WD-40 is not flammable. Either is Tri-Flow. Just ask A Lo.

Speaking of A Lo. It's his B-day on Sunday. Wahooooo!

Out.

Jeff Kerkove said at 7:38 PM :: ::

BREAKING NEWS!

Chances are you are hearing this for the first time. Giant has their new 2005 bikes up on the US website. But, they are listed under the 2004's.......Ooooo, Giant's being sneaky. The link below will go straight to the mountain bikes.

GIANT'S NEW 2005 MNT BIKES

I'll bet you it's the greatest thing since sliced bread. Maybe even better than coffee. Well, maybe not better than coffee, but you get the idea.

Jeff Kerkove said at 4:57 PM :: ::

When I seek sponsorship...

I have received a few "Comments" and private e-mails about how I go about seeking sponsors. Well, here is a basic run down of what I include when I send in a proposal.

INTRO: Give the sponsor a run-down of who you are.....where you live....age....etc. Make it fun. For the love of God, your racing a bike, not applying for the CEO's job. If they are still interested after the first few paragraphs chances are they will continue through the entire proposal. Tell them how you can benefit their company. After all, you (point to yourself), are a billboard for them. Also, keep the "intro" short and to the point....2 to 3 paragraphs.

TENTATIVE SCHEDULE: Figure out some of your race schedule for the next year. State that the schedule will change with additions and subtraction of races as dates become available.

RACE GOALS: What are your ambitions for the up coming season? Top 3's? Win state Championship? Only you know.

REFERENCES: List some people that the sponsor can contact to see if you are the "Real Deal" List people at your local shop, previous sponsors, etc. Make sure you don't forget the phone numbers. NO e-mail's!

HOW YOU GIVE BACK: What do you do, other than racing, that helps promote the sport and your potential sponsors products? Trail work? Speaking appearances? Etc.

PAST SPONSORS: What other sponsors have you had in the past year. Even list sponsors you already know are on board for the current season.

WHAT ARE YOU EXPECTING FROM THE SPONSOR: Describe what you are expecting from the sponsor. Give great detail. Never, I repeat NEVER, mention the word FREE or MONEY! If they like what you can offer, the "FREE" will come straight from the sponsors mouth.

INCLUDED EXTRAS: Include any pictures, press releases, or anything else that can "sway" the sponsor.

RESULTS: Include you race results from the last 3 years in an easy-to-read format, such as an Microsoft Excel format. Include race names, locations, class raced, and final result.

That pretty much covers it. Write this up in a "resume" format just like if you are applying for a job. Make sure you say please and thank you. Also keep in mind that your potential sponsors receive thousand of these requests every year. Do something that makes yours stand out from the crowd. Be very, very appreciative for anything.

Oh, I almost forgot.....Always mail it USPS unless they request e-mail, and always type it.

Hope this helps.

Jeff Kerkove said at 12:17 PM :: ::

2005 Sponsorship update.

Word just in that Giant has once again jump'd on board. Not sure what they are offering, but they have committed once again for 2005. Also appears that myself and Sloane are the lone Cateye riders for 2005. But, I am not 100% sure yet.

I also sent proposals off to 3 other potential "personal" sponsors. Should hear back from them soon also.

Stay tuned. When I know, you'll know.

Jeff Kerkove said at 7:00 AM :: ::

Dang!

Well, it looks like my campaign to be the next President of the U.S. of A ended in massive failure. I bet ya didn't even know I was run'n did ya. I kept it on the down-low. Looks like I will just go back to riding my bikes a lot. And I mean a lot.......pedal, pedal, pedal, pedal. I guess that means we will have to answer to this guy for 4 years. Oooops, I mean this guy.

What's on tap for today.....
I am going to head to the local YMCA and try to score a dicounted membership. When you're a bike racer, you know how to be thrifty. Wish me luck!
UPDATED AT 8:56 P.M. I was able to score the "student" discount. Yet, I am not a student. I used my old college ID. Smooth.

I have to head into work later this afternoon to pull the night shift. Hopefully the shipment of Haro, Trek, and/or Raleigh's show'd up so I have something productive to do tonight.

T-minus 1.5 weeks till I start training again.......Yipee Yahoo!!!!!

It's getting colder out......sigh. Last night was one of the coldest nights of the year so far. It was like 36 degress when I commuted home from work on the NRS Air. Good thing i brought along all my warm clothing in my Kelty backpack. You should see my backpack. You could stuff a midget in it. Hell, make that 2 midgets, plus all my gear. Well....... not really.

Still nothinig really productive to write about. I just can't wait to start training again. I feel like a slob, and all this sit'n around is making my "arse" very J-Lo like. Right Brett?

Do you hate NASCAR? Check out the Jackal's Blog. Caution, if you take pride in your mullet don't surf on over. It will make you very, very angry. So mad, you might just go outside and start rage'n on your 1975 Trans Am. Varooooom!

Ok, that is e'nuf crap blogging.

Out.

Jeff Kerkove said at 12:01 PM :: ::

It's your turn.

This website is as much for you, the reader, as it is for me and my sponsors. Now, it's your turn to sound off.

Where ya from?

What ya ride'n?

Post a Comment.

This should be good!

Jeff Kerkove said at 10:45 AM :: ::

2005 GIANT XTC-C1

Picture taken from MTBR.com "Giant Forum"

Don't say anything. Just look.......drool......and get way too excited.

Coming to Giant Dealer near you soon. And yes, that is a full carbon frame!

Enjoy.

Jeff Kerkove said at 7:56 PM :: ::

Grease is the Word

Hey- howdy- hey! It's time for some news on slippy- slide! That wonderful stuff you hate to get your hands in! ( Yes, you Jeff!) Grease! Good stuff! Here are some uses and tips for ya! First Rule Is: The "thread" rule. Anything with threads on your bike needs either GREASE or a "thread locker". Grease for most stuff that has threads will allow you to reach proper torque, and will not give you trouble when it's time to disassemble that part. Thread locking compounds for parts that have a tendency to loosen constantly, or that would be catastrophic, ( that means very harsh on your shred) if they did come apart. Think brake stud bolts, and you'll get the picture. It's got Groove, It's got Meaning!: Ever had a creak, pop or snap from the crank area on every down stroke of your pedal? Especially under load? You need GREASE my friend! Yes, that magic elixir. Just get your cranks off, your bottom bracket removed,( remember: left hand thread on DRIVE side for BB's!) and take a look. Stuff that looks dark and forboding living in your threads? Water in there! Egads! Get it cleaned out! A soft rag and some degreaser please! Then, when everthing is clean, dry, and happy, slather in the grease. Cover all the threads in there. Then re- assemble the BB, and crank assembly. ( Proper torque, wrench head!) Happy happy, joy joy! No more creaks! A Word for Seatposts: Grease can be veddy, veddy gooot hee-ah! Keeps seat post all happy and loose when you want to move it. However; grease doesn't always stay fresh in there. Corrosion, water, and dirt can get in there and contaminate things. Get that post outta there and see if you have a pasty greyish, black substance in there. If so- you guessed it! Clean, baby , clean! Push a rag down in there with a dowel, or loooong screwdriver. ( Be careful! don't scratch the inside of the seat tube!) Then re- grease when clean. WORD! If you have carbon seat post thingy, grease is veddy, veddy baaaad! DO NOT GREASE CARBON SEAT POST! What I Say: Hmmm.........comments have been made as to my "appearance" on this blog. First: what you see is what you get, baby! Secondly: I can neither confirm, nor deny that my sideburns are "stylish". Only can say that, if yoose can grow'em, show 'em! Why hide it? Guitar Ted! Hairy Critter! Grease! The word that I heard! Monkey OUT!

Jeff Kerkove said at 5:30 AM :: ::