Sonya and I are up in Laramie, WY for the 70 mile Laramie Enduro on Saturday. We got out for 1 hr to sample the course. As it stands right now, the course is super fast! There is rain in the forecast for today...but the off and on rain showers are helping firm up the loose spots on the course. Race starts at 7 AM, so heading to bed early....then getting up early. Bottle are filled....gel flasks are filled....and bikes are dialed. Time to go out and do work. Below are some short clips from the pre-ride today. Update to come sometime Saturday night or Sunday.
Still ramping it up for the Laramie Enduro. Last night, I was in Denver for the mountain bike 'Klinik' that Sonya and I did at REI...which rocked, I might add. I decided to stay in the Boulder area to get a change of scenery with the training. Today was some tempo intervals...nice comfy pace. I decided to hit up Lefthand Canyon northwest of Boulder since the climb here is gradual.
The first interval was un-eventful. Dry roads turned to damp roads....but that was about it. I should have knew something was coming down from the mountain fast when in the process of riding uphill....about 15 separate cyclist came flying down towards me in rain capes.
Sure enough....sprinkles became rain showers.
Then the rain showers became heavy soaking rains. Good times I might add. At least the rain wasn't cold...that would have spelled disaster....as all I had along for extra clothing was the team issue wind jacket.
4 days and counting until the 70+ mile Laramie Enduro. This week, the road bike training sessions are short and too the point. Just trying to keep the spunk in the legs. As of today, that spunk is there....and there is a lot of it! I might go as far to say, that this is the best and most powerful my legs have felt all season. A good sign for the mtb race this weekend.
Plan for the Laramie Enduro is to run a hardtail with the Conti Race King 2.2's. Depending on how much more rain we get...or how dry it might be, I might swap out the front tire to the Mountain King 2.2 to keep the front end tracking proper....and to avoid the loose kitty-litter wash outs.
Nothing but the flat and wide open roads for Sunday's work out. The workout was a lot more specific than yesterdays 4 hr mountain bike session. On tap was 3 intervals. My goals for the 1st interval was to tempo for 310 watts....then 325 watts for the 2nd interval....then 340 watts for the final interval. The last 5 minutes of the final interval was all guns a blaze'n. Wasn't sure how my legs would respond today...they were sluggish rolling out of the house. As the intervals went on...the better I felt. Next weekend is the 111k mile Laramie Enduro...the workouts over the last week have me excited for a good result. Mentally and physically I am reading to put everything out there.
Not too often during the summer, that I am actually home in Ft Collins. This weekend was a rare occasion, so with a 4 hr mountain bike session planned by Coach, I took the opportunity to get out on the trails that are usually missed out on because of summer travel and races. Bobcat Ridge west of town is a good place to get in a large climb...and work on your tech skills. It's like a 10 mile loop and climbs about 2,000 ft...you climb up....ride across the top....the descend back down.
Starts off with the "Power Line Trail." It starts off pretty gentle...then gets steeper in spots...and much much looser.
Still climbing....in the granny gear to keep the force requirements down.
Topping out in the burn area.
From here, it is just circle around the mountain.....the descend back to the trailhead. FYI, there are a ton of thistles lining the trail. Not sure how many of those things I have in the tops of my hands and fingers. Eeek.
After turning a lap at Bobcat Ridge it was time to ride the Blue Sky Trail....then connect up the Indian Summer Loop.
The last bit of trail was the rough-as-always Devils Backbone Trail. Always a treat on a HT.
I finished off the ride by heading into Loveland....then spinning home on the pavement. Figured I would have saw lots of other mtbers out there today. Over the course of the 4 hr ride, I only saw a group of 4 guys riding in the Indian Summer Loop.
Nothing crazy on the bike today. Basically just a 2 hour shakedown on the mountain bike. Let it be known, I am in love with the GX3 grips. Complain all you want about full length barends....but these make you a more aggressive rider...and offer more hand positions. Not having barends is like trying to stand up and climb on your road bike with no brake hoods. Embrace it.
After a 7 day block of racing at and above 10,000 ft at Marathon Nationals and the Breck-Epic Stage race...the week following was all about rest. Rides were short...no longer than 1 hr. The effort level was super chill. Needless to say I was getting antsy to ride hard...especially after sitting and watching riders demolish themselves racing the Breck 100. Now that the rest period is over, it is time to start ramping it up for the 111k Laramie Enduro on August 1.
Not your typical Colorado day. Looks like something straight out of the Pac Northwest.
Today was the first test on the bike post race block and recovery block. Coach had me doing the 20 minute uphill TT effort. My previous test had me averaging out at 324 watts. Today, I killed that number...by a lot. Today's effort had me averaging just under 360 watts on the same bike and same course. The numbers do not lie. The power meter is a great way to measure seasonal gains. The Laramie Enduro is looking to be good!
Since I was not racing this weekend, I spent Saturday crewing for Sonya and Yuki at the Breck 100. I was able to get some riding in between their 3 hour laps....
There is more video to come in the next day or two. The effort was worth every second, as Sonya got 2nd in the womens race and Yuki got 3rd in the mens race!
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Over the past few days I have received some private messages via twitter, facebook, and email about how I recovered between stages at the Breck-Epic. Without a doubt, the next days race effort is only as good as the previous days recovery. For example, on Stage 1 at the uphill prologue TT, I had my recovery drink waiting for me at the top of the climb at the finish line. On that day...as with every other stage...the recovery process started the second I crossed the finish line.
During the week, the following items were used daily in the post stage recovery process...
Now 3 days removed from 7 days of racing....I don't feel that bad. No soreness....no stiffness. Saturday, Sunday, and today have been nothing but sitting around, chilling out, and eating good food. This has led to lots of internet and TV time. Thank God for the Tour de France! Now is the time to look forward to future events. For sure, I am racing the Laramie Enduro on August 1. Now the question is.....Breck 100 on Saturday? I am motivated...and can't stop thinking of the race. I guess I will know when I get back on the bike tomorrow.
Final stage went about as expected. Legs actually felt pretty chipper considering that yesterday they felt like poo poo. The stage today was short...only 34 miles or so. I knew the pace would be stupid fast.....and it was. I basically went as hard as I could today....day 7 of racing for me.
The roll out from the start was chill....until the pace vehicle pulled off. Once the pace started creeping up, my legs filled up with lead. I knew it was going to take a while to get the legs going, so I rode my own pace. I had numerous riders blow by....only to have me catch them again shortly up the trail. Just before the 2nd singletrack climb, I caught back up to Harlan Price...and was able to gap him off. I soon found myself riding solo chasing after a small group of 4 riders...one rider being Garth Prosser.
By the time we got to Boreas Pass Rd for the ride to the summit, I caught Garth.
Now onto Boreas Pass Rd., it was a gradual dirt road climb up to the summit. Here I was joined by a few riders....only to be dropped. By legs where thrashed! I kept the RPM high and kept chasing. By the time I got the summit, I was alone in all directions. I got to the Gold Dust trail and course marshall yelled that I was 5 minutes back from the leaders!
Knowing the Gold Dust trail like the back of my hand, I let go of the brakes. On the decent I caught Garth....and dropped him. Next rider I caught was Kip Biese. I rode with him on some non-passing singletrack...only to be joined by Garth and Harlan Price. Harlan got around...then I did. We popped out onto a dirt road. Here was a switch back gravel climb back to Boreas Pass Rd. Riding in a group with Harlan Price, we picked up 3 or 4 other riders. With a headwind smacking us in the face we pushed on. I was working pretty good to keep in the group. Once the road pitched up I lost contact. I was now alone to climb to the summit of Boreas Pass. Off in the distance I saw another Cannondale Factory Rider and Blake Harlan of Team Jamis. I bridged up to the Cannondale rider....he was riding on a blown out Lefty. He got on my wheel and I pulled him over the summit.
With the trail pointing down to Breckenridge and finish, I peg'd it to catch Blake Harlan...and the Cannondale rider who didn't stop at the top for a feed. Half way down, I caught up to them. With one final singletrack decent I entered the trail with the 2 riders....only to be gapped off as I was bouncing off the tail which had 8 inch high sides.
I would ride into the finish just behind a few riders for 14th place. Today's stage was completed in 2 hrs and 28 minutes....super fast day!
Final GC result for the Breck-Epic for me is 13th overall. Note to self....don't race 50 miles the day before a stage race ever again. Ha!
Race note: I made it through the Firecracker 50 and the 6 days of the Breck-Epic with no mechanical issues....no mis-shifts....no flat tires. That is a true testament to great sponsor equipment!
The short of it is, I place near the top 10 again. Huge hike-a-bike over 10 Mile Range west of town...and awesome views to aid in helping ease the suffering! Rode the last half of the race with Harlan Price and Garth Prosser. Finish time today was just over 4 hours....seconds behind Harlan and Garth. Legs are starting to get tired.......no more super powers going up hill. One more stage to go!
With today's longer and tougher stage I was hoping for good things. The route was just under 45 miles....but had us racers climbing up to almost 12,000 ft three times. Knowing the tougher stage...especially late in the race, I set into a "strike late" pace. When the gun went off, we rolled east out of town heading for the first section of singletrack. My position was good....just like yesterday...in the top 10. The pace was just right for me...not too hard. I was riding right behind Yuki...about 30 yards off his wheel. Here is where my drama for the day unfolded. He went around a corner..and now out of sight. I then came upon a "Y" in the trail with a orange course marking arrow pointing in each direction! Both trails looked like they saw a lot of bike traffic....so I chose right. But going right was wrong. I went about 50 yards before the trail dead ended.....and about 8 other guys followed me. So, from that point on, I was in full-on chase mode......trying to get any spots back I could.
Since it was early in the day I chose the chill pace and picked off riders one by one on the longer steeper climbs. Climbing up and over French Pass was insane today! Looking up the trail and seeing the leaders looking like black specks.....looking behind and down low and seeing the same thing from the racers chasing me. From my vantage point, most riders were pushing their bikes and the grade of the trail was steep and the rocks large and loose. At the top we crossed over a snowfield of about 80 yards long...it was super slippery and the bike was going all over the place. Once off the snow it was a descent to a road where we would then climb up to Georgia Pass. By the top of the climb I had time on any riders chasing me. I stopped and grabbed fresh bottles and gel flasks...and off I went. For the remainder of the race, I would ride solo.....catching no riders...or be caught.
I finished the 40ish mile stage in just over 4 hours. I was the 12th guy in today....so not sure of my placing in the Solo Men's Open Field. My equipment today worked perfectly....and I got stronger as the race went on. As I sit here and type this blog report...there is some tenderness in the legs. With another hard stage tomorrow....I am hoping for all the best as the recovery process runs its course this afternoon and evening.
One thing to note. I have noticed at the end of every stage so far all the finishers are standing around talking, laughing, and giving high-fives. Today was not the case. Most were laying on the ground and not saying a damn thing. I like to see that! Good hard stages to make most of the racers think "WTF just happened!" Just think, we have 2 more days yet. WOOT! WOOT!
Well, I hope today was my bad day....or the day when my legs are asking "What the hell are you doing!" Off the bike, my body felt fine....but when putting some harder pressure on the pedals, there was nothing there.....until late in the race.
The start was a gradual climb on some pavement....same as Marathon Nationals. I was sitting in top 10 as we hit the first section of singletrack. As we descended down I felt fine and was good with the bike. Behind me was the rest of the 150+ racer field. On the 2nd to last corner I went in too hot and over shot the corner cause me to have to dismount and wait for like 10 guys to go by...the guys I now need to be riding with for the day were way up the trail. Knowing what was to come in the next 10 miles, I settled into my pace for the day hoping to catch them as the day went on.
The climbs today were not as tough as I thought they would be after pre-riding. I was able to get up the climbs in a snappy fashion pushing a light gear at a high rpm.....as to conserve energy. At the middle aid station I switched out bottles and gel flasks. I hit Boreas Pass road and drilled it to the next section of singletrack that would take us over and up to the Iowa Mill. Right after the mill, I was able to catch Aaron Potts....the guy closest to me in the GC...and a good friend. Aaron knew I was tired...and drilled it early in the race...and to get some time on me. I followed him down some singletrack...and down the road from Sally Barber Mine. Once we hit the open road, I started to feel much better with my power to the pedals. Here I pushed up my speed as we began to climb. At the summit of the last climb, I got the pace as high as I could go without red-lining and ruining my chances of good racing the rest of the week. I was able to hold off any riders behind me....and put minutes into them. After finishing the stage I felt good....wishing I had felt that good earlier in the race. Final official result yet to come....thinking just out of the top 10 today. Keep an eye here.
Now on with the post race routine: Recovery drink, stretching, bike washing, food, sleep, repeat.
Huge stage tomorrow....the hardest of them all at almost 50 miles. Take a look!
The Breck-Epic Prologue TT went a bit better than expected. Was not sure how the previous days Marathon Nationals race would effect the legs....but they did work a lot better than I thought they would. Prior to race start a nasty rain/hail storm rolled over Breckenridge dumping rain for about 45 minutes. The led the race directors to shorten the length of the race to keep it from getting to high on the mountain where lightening was striking down. My race started at 4:16. That means that over 3/4 of the people racing the 'Epic' had already been on course. Due to the rain, the normally dry and dusty trail now looked like something straight out of the east coast....rocks and roots were as slick as ice.
Trying to minimize effort to the pedals I chose to spin a higher RPM. This worked well for me. About 1/2 way up the climb, I came upon Dejay Birtch and Sonya Looney out heckling the racers. It was all in good fun and helped to easy any leg pain I was having.
Snappy pedal strokes....that is all I could put out during the TT. It worked well enough, and I scored 12th place in the Solo Open race...with a time of 41 minutes. Results are here.
And now....Sonya & Dejay yell at Prologue racers. Clips are coming at you rapid fire style.
Today was the first real stage. The loop was the Colorado Trail Loop....some 37 miles and 5,500 ft of climbing. My plan was to start chill and build up speed. With the opening miles sending you straight to the sky, some riders paid dearly for their hard early effort. I once again followed my Firecracker 50 pacing and nutrition plan...it worked perfectly! The entire race today I felt strong and light on the pedals.
The rains from yesteday left the course slow and boggy in spots....and super muddy in others. Overall, the route today was super fun...and had good flow. I am not 100% of my final result at the time of this posting....but I would guess right around top 10 in the Solo Open race. Results will be here at some point.
Race Report: Firecracker 50 (USA Marathon National Championships)
This is going to be a brief report...as wifi strength comes and goes with the way the wind blows.
First things first....a little pre-race chit chat the evening before the race with the folks at Cycling Dirt...
The morning of the race was spent lining up the nutrition for the day.....lots of gels...12 to be exact.
What can I say...the Pro Men's race with stacked with some of the top xc, 50 mile, 100 mile, and 24 hour racers from around the USA. Only thing you can do is ride your race and hope for the best.
I felt good my first lap. I rode my pace...and followed my race plan perfectly. It didn't take long on the first lap for the groups to form for the day. Not even 1/2 way up the opening climb and the Pro Men's field was shattered. I would fine myself changing positions with a lot of the same people all day.
By the time the day was over, I finished 22nd overall in the Pro Men's race. The number placing is less than stellar....but I did turn a PR for this race for my finishing time. Finishing in 4 hrs and 23 minutes, this was over 20 minutes faster than any other attempt at this race. So, I call it a personal success. Those that beat me just had better fitness....simple as that. As I sit here and type this, I wish I went a bit harder. I did some conserving at times in hopes of not digging a huge trench for the Breck-Epic Stage Race. Oh well.
Chatting with Sonya and Yuki post race. HUGE thank you to Yuki for handing off feeds all day. Sonya took 12th in the Pro Women's race...even after stopping to help a friend with a flat tire.
Here is the HR and elevation data from the event....recorded by the Suunto T6.
2005 Results
12 Hr Sugar Creek :: 2nd
12 Hr of Metro :: 1st
12 Hr of Thunder :: 2nd
12 Hr of Winter :: 3rd
24 Hr of 9 Mile :: DNF
24 Hr of 7 Oaks :: 1st
24 Hr in Japan :: 1st
2004 Results
Stump Farm 12 Hr :: 2nd
24 Hr of Rapelje :: 1st
12 Hr Nationals :: 3rd
24 Hr of 9 Mile :: 10th
24 Hr Solo World :: 12th
24 Hr of Moab :: DNF
Bio
NAME: Jeff Kerkove
NICKNAME: Mr. 24
COUNTRY: USA (Colorado)
TEAM:Topeak-Ergon DOB: 2.7.1978
HEIGHT: 6 ft.
WEIGHT: 165 lbs.
RACE CATEGORIES:
Pro (XC & Endurance) Click for full Bio
