Indoor Structure

'Tis the season for the occasional indoor workout.  While it is not the most fun aspect of the sport of cycling, a well planned workout can help to pass the time as well add some gains to the fitness level.  I figure I ride indoors about 10 to 15 times a year due to either snowy roads, or temps well below freezing.  Here is one of my favorite, but painful workouts.

Total Workout Time: 1.5 hours
- Best done on a road bike.
- Choose either a trainer or rollers.  I used a stationary trainer by Kinetic
- Grab a towel....because you are going to get sweaty!
- A fan is  good idea.
- Que up your favorite tunes on your ipod.
- Que up some World Cup XC replays on Freecaster for ride entertainment. (see far right side)

Warm Up: 10-15 minutes

1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
2 min recovery
1 min at 80-90% of max HR or Power
5 min recovery

Repeat 3 more times.

Cool Down: 10-15 minutes

When you are done, it looks a little something like this:

Jeff Kerkove said at 1:30 PM :: ::

Descending into the new year

Fact:  This will be the last dry ride outside for 2010 here in Fort Collins.  I spent the last 10 days in Iowa for x-mas and was stuck on the trainer during that time.  I got home yesterday, and was able to get out today for the 2.5 hour mtb ride.  The plus: it was 53F outside!  The bad news?  Tomorrow we get 6-8 inches of snow...and temps drop to the teens for a few days.  Looks like more trainer rides for a few days are on tap.  Shouldn't complain, it is almost January and we are yet to get any major snow.

Here is today's ride video.  Was messing with some different EPIC cam camera locations.  All the video I shot today had the camera mounted under the nose of the saddle.  I like the view....just wish my legs would never pop into the shot.

Jeff Kerkove said at 6:28 PM :: ::

Best of 2010

'Tis the season. Been doing this for the past few years.....so, here it is. The random 'best of' for the 2010 riding and racing year.

Jeff Kerkove said at 11:14 AM :: ::

What is the team listening to?

There is a fun little post over on the Ergon blog which asks the 6 riders of Team Topeak-Ergon USA what their must-have top 10 songs to train to are. Here is a direct cut-n-paste of that post.....


‘Tis the season! With the 2010 season over, riders of Team Topeak-Ergon USA are beginning to work on the 2011 fitness. Long hours on the bike, skis, and gym are accompanied by a non-stop playlist spinning on the iPod. Ever wonder what motivates the riders during those long training sessions? Well, here it is! The Top 10 songs/artists required by each rider on their training playlist. Almost all these songs can be downloaded here on iTunes.

Jeff Kerkove
1. “Memories” by David Guetta
2. “Debonaire” by Dope
3. “Know Your Enemy” by Green Day
4. “Hello” by Martin Solveig
5. “Come On” by Tiesto Vs. Diplo
6. “Bring The Noise” by Benny Benassi
7. “Lets Get Bleeped Tonight (Tiesto Remix)” by Dada Life
8. “Arguru” by Deadmau5
9. “Dynasty” (Dada Life Remix) by Kaskade
10. “Dance Commander” by Benny Benassi

Namrita O’Dea
1. “Kids” by MGMT
2. “I Run This Town” by Jay Z
3. “Like a G6” by Far East Movement
4. “Tell Em” by Sleigh Bells
5. “Pursuit of Happiness” by Kid Cudi/MGMT
6. “Ride” (Tiesto Remix) by Cary Brothers
7. “Extreme Ways” by Moby
8. “Ghosts n Stuff” by Deadmau5
9. “Your Rocky Spine” by Great Lake Swimmers
10. “Lose Yourself” by Eminem

Eddie O’Dea
1. “Little Lion Man” by Mumford & Sons
2. “Tell’em” by Sleigh Bells
3. “Lasso” by Phoenix
4. “Hurt” by Johnny Cash
5. “Same Boy You’ve Always Known” by White Stripes
6. “Intro” by The XX
7. “Feet & Bones” by Trampled by Turtles
8. “Kids” by MGMT
9. “Dirty Old Town” by Pogues
10. “Where’d You Go” by Mighty Mighty Bosstones

Yuki Saito
1. “Fireflies” by Owl Cities
2. “Datebayo” by Kanchi
3. “Bullet And A Target” by Citizen Cope
4. “Cellule” by Silence
5. “High Roller” by Crystal Method
6. “Vapor Trail” by Crystal Method
7. “Shinya-Kohsoku (深夜高速)” by Flower Company (フラワーカンパニー)
8. “Sky” by Benny K
9. “Kiseki (キセキ)” by GReeeeN (グリーン)
10. “White Beach” by HY

Sonya Looney
1. “Feel it in my Bones” by Tiesto
2. “Ghosts N Stuff” by Deadmau5
3. “Hey Baby” by Pitbull feat T-Pain
4. “Drunken Lullabies” by Flogging Molly
5. “Illusion” by Benny Benassi
6. “The Grudge” by Tool
7. “Nitro” by The Offspring
8. “Louder than Boom” by Tiesto
9. “In and Out of Love” by Armin Van Buuren
10. “It’s Not My Time” by Three Doors Down

Dave Wiens
1. Tom Petty
2. Metallica
3. 16 Horsepower
4. Vivaldi
5. Carlos Nakai and Peter Kater
6. Iron Maiden
7. Black Sabbath
8. Dr. Dre
9. Eminem
10. Nine Inch Nails

Jeff Kerkove said at 4:01 PM :: ::

Ominous

Winter is finally moving in. This photo was taken today from the seat of my bicycle on a training ride about 10 miles north of Fort Collins.

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

Snow is finally coming.

The snow is finally set to hit the lower elevations of Colorado later this week.  In the meantime, I got in what might be the last warm (near 60F) and dry singletrack session of 2010.

Jeff Kerkove said at 6:03 PM :: ::

Dirt Surfing in December!

Jeff Kerkove said at 5:51 PM :: ::

Global Warming?

Deal with it.  I am going to keep tooting the weather horn until the first big snow dump..:)

Check it out! Riding in shorts in 60F temps on December 9 in Colorado.  'Nuff said.

Cue the video!

Jeff Kerkove said at 3:46 PM :: ::

Winter is on hold

Winter, for the most part, is on hold here at 5,000 ft.  While in the mountains, it is dumping snow every other day.....here below 7,000 ft we are getting temps that are 45F-60F pretty much daily.  I don't think any of the billion cyclist in Fort Collins are complaining.  Yeah, I know.  Any day now, the bottom has to fall out.  It has to.  Question is, when will that be?  The 7 day forecast has no sign of snow or rain.  Just sun and temps in the 50Fs!

Jeff Kerkove said at 2:45 PM :: ::

The 2011 season has started!

My 'off season' was a painful 2 weeks.  Basically 1 week of doing nothing but working and sitting on my butt.  Week 2 was more of the same....but I started my Core Performance plan.  Needless to say I as jones'n to get back on the bike....so much so, I didn't sleep well Friday night.  Ha!  I know, I am sick and obsessed.  Oh well, it is what makes me tick, so deal with it.

Kicking the 2011 season off right!  I hit up the Oval Ride: Lite to get in on the 4 hour Zone 2/3 base mile ride.  'Lite' refers to a slower pace.....the Oval Ride is usually a full out race starting in Jan and Feb.  Legs felt good, for the most part....light and snappy.  The last few long hills had me hit effort levels that should never be seen in December.  I pulled the plug.  I backed it off....and spun the last few miles home alone.

Jeff Kerkove said at 5:32 PM :: ::