KEPOSTI
Ketkupolkka club newsletter number 1 February 2001
Hannu Vierikko made a new world record at 10 km on 1st February in Austria. His time 21.18.0 is exactly half a minute faster than his old record from 1997.
Also slickedder Ville Vickholm improved his old personal best. Although his time 21.53.3 is very tough, it was slightly too slow even to challenge the old record.
On lake Weissensee there was also a marathon race. In this race the pace was not quite fast enough to break the world record. This time Ville was very close to Hannu, but the old champion took the victory by 0.4 seconds. Hannu's winning time was 1.38.40.4.
The circumstances were good for racing, although due to weak ice all the race tracks had to be set on a relatively small area. The kicksled races were therefore moved into late afternoon after the skating events.
The International Kicksled Days on Weissensee had lost a bit of their original spirit. The elite of most kicksledding countries did not show up at all. Hannu & Ville continued their journey to the ISPO sports fair in Munich, where kicking as a sport was vividly presented in the Finnish department.
I am observing kicking, a primitive and natural movement of the human body that a skilled scooterist utilises in a refined form while moving around. Scootering as a fitness activity is a relatively new but extremely efficient endurance sport, where the big and small muscle groups of lower limbs, lower back and the whole body become exerted effectively.
One can distinguish three essential parts in a kick
All the muscles that participate in the movement have an active role that need to be known while making a movement analysis.
While bringing the leg to the front m. iliopsoas works as the agonist. As the pelvis contracts, also the knee is bent by the ischiocrular muscle group (semit. biceps, gracilis, popliteus, gastronemicus). The synergists m rectus famoris, m tensor fascia latae, sartorius assist. The ankle is in dorsiflexion in the front.
After bending maximally the leg is propelled by gravity downwards, and the forefoot touches the ground. The pelvis, knee and ankle begin to extend. The pelvis is extended by m. gluteus maximus (agonist) assisted by m. gluteus med+min. The anterior thigh muscles work as antagonists. The knee flexors m. semimebranosus, semitenidinosus and biceps femoris work as synergists in the extension.
In the end of the extension phase also the ankle has extended to plantar flexion, where m. triceps surae works as agonist and the shin muscles (tibialis anterior) as antagonists. The role of synergist is taken by m. peroneus, toe flexors and m. tibialis posterior.
When one lower limb does concentric work, the other one works rather statically. You change your foot on the footboard after every 5-6 kicks on flatland.
If you finalise the movements, then the range of motion is large especially in the pelvis. When you have learned the kicking technique, you can more effectively utilise your torso and activate your lower and diagonal abdominal muscles as well as your lower back. Think how you kick, improve your form and enjoy your body !
5.11. SportExpo fair rest
6.11. Speed-strength day 9 x 100 m run 14.9-13.9 + 6 x 15-jump + 1h good strength session
7.11. 2.50h KB to Valko and back 62 km, buttocks sore from yesterday
8.11. 1.30h KB via Lindkoski to Pekinkylä and back in terrible rain on gravel roads + 30 min jammed running, backs of thighs feel like tearing
9.11. rest, no use to train
10.11. 20 min warmup + good intervals on Korsmalm sawdust jogging track. 5 x 1.9 km (6.46-6.26) with 10 min between starts and kicking recovery. Remarkable improvement from last time + 10 min cooldown = 1.20h, a beastlike feeling, ran uphills. Massage in the evening
11.11. 30 min brisk morning run
12.11. 3.20h KB tour along gravel roads to Grevböle and back, never visited those landscapes before.
13.11. 50 min KB incl 10 x 20 sec every other time with right and every other with left foot + stair hopping right 14.4 left 15.3 + circuit training 55 min
14.11. 2.15h KB in rain and rain outfit the Ruotsinkylän-Kuninkaankylä loop. Fell badly in the darkness to a big hole. My left knee was bruised and my rain pants torn. Quite nasty conditions on gravel roads.
15.11. 15 min warmup 10 x Huoltola triangle 2.2 km (5.21-5.04) between starts 8 min + 20 min cooldown. Total improvement in interval times 3.11 min, 1.11 to last time !
16.11. 30 min J + 1h VH + 10 min J
17.11. rest, at 2.40 AM 20 min night run in party clothes
18.11. 20 min warmup + sawdust track KB x 6 (6.34-6.18!) + 10 min cooldown. In the fourth interval which was the fastest one I got pacing assistance from a mountain biker who almost had to give up in the tough effort. A hard workout in + 3 C rain,total 1.55h
19.11. 4.25h KB tour Labby-Hommansby-Lappnorr-Sarvlax-Koskenkylä-L:järvi. Felt bit tardy in the end, last 1 ½ hours was not fun. Tried some fast sprints before finishing.
20.11. 50min KB 10 x 20 sec 55 min stair + circuit training. My hop record for right leg is now 14.0
21.11. Ruotsinkylä loop KB 2.10h
22.11. KB 0.20 warmup 10 x 2.2 km (5.15-5.05) last 600 m of each interval against headwind in slight frost. More difficult than 15.11. = 2h
23.11. 40 min run + 55 min strength + 5 min run, yesterday felt heavy
24.11. 20 min easy circuit training during gym class at school, 2.05h easy KB tour, evening massage
25.11. rest
26.11. 3.15h KB tour
27.11. 10 x 20 sec + stairs 25 min (right 13.3 left 13.8!)+ circuit training 30min REALLY YESS!
28.11. 1.15h KB + 45 min run
29.11. 15min warmup 10 x 2.2. km (5.27-5.10) gravel road soaking soft, better touch than 22.11.
30.11. 40 min run + 1h good strength session + 5min run
1.12. 2h KB 5 x sawdust track (6.38-6.22), the deep lunges of yesterday felt in in thighs. Massage
2.12. 40 min brisk run before sauna
3.12. 2h easy KB, short spurts in the end
4.12. 40 min J + stairs right 13.1.! left 14.2 + 30 min circuit = 1.30h
5.12. 2.05h Loviisa loop with good feelings
6.12. am 35 min run pm 2.40h KB 3 x 5.5 km/5.5 km Church Road 13.36, 13.55, 13.55, in the end Huoltolan triangle 5.05 without too much grimacing in a TEESHIRT!! Warm weather.
7.12. 50 min KB incl 8 x 20 sec + 1h VH/KP + 15 min KB incl 4 x 20 sec = 2.05h
8.12. am 2.15h KB Loviisa loop brakes dragging, lowsy soaking wet weather. pm 1.20 h run + ski poling uphill 14 x 100m of which 6 running, last ones with poles 23.6 and without poles 24.9
9.12. 1.40h KB 6 x sawdust track (6.40-6.22)
10.12. rest 35min swim
11.12. 30 min J stairs left 13.6! right 13.3 + 30min circuit = 1.25h
12.12. 2.05 Lov-loop, return a bit sticky. My new halogen headlamp enlightened the workout. Now cars changed into normal lights already 300-400 m before passing me instead of the earlier 50-100 m. Driving into the hole a month ago made me to realize, that reflectors alone are not enough in high velocity.
13.12. rest
14.12. 1.05h KB incl 15 x 15 kicks with full effort + 1 x Kustaankaari 1.28 and TB hill 2.11 + stairs, left 13.2 !!! right 13.8 + circuit = 1.55h. My right leg was somehow more full of lactic acid from the intervals just before the stairs
15.12. 2.50h KB to Pernajan church and back, on return trip Kuckubacken 3.22 and TB 2.11, pm 31 min run
16.12. 32 min brisk run, pm 1.45h KB time trials with Alpo and Hannu. Pirkkola 3 km loop Alpo 6.28, Hande 6.42, Ville 6.44, Malmi 5.8 km AK 13.02 HV 13.03 VV 13.04
17.12. rest
18.12. 32 min brisk run + stairs + circuit = 1.25 h
19.12. 2.10h KB Lov-loop
20.12. The night frosts have refreshed my spirit and brought extra enthusiasm. I went out to check the ice thickness of the wilderness lake Tena in Rutumi. The lake is surrounded by cliffs and forest, shielded from winds, round with 200 m diameter. The ice was 1-2 cm thick so it was out of question even for someone with a most eager mind. In the evening 1.30 h KB, Huoltola triangle 5.09, 3 x sawdust track dodging on the uneven frozen surface 5.30, 5.20 and 5.15 which was one minute faster than when it was soft + triangle 5.04
21.12. This has been awaited ! Day for celebration ! The dismal, long and wet autumn is finally turning into winter. The mirror ice of Tena is 3 cm thick. I lied down on my stomach and pulled myself to the middle of the lake with ice studs in order to measure the thickness. At the same time I got good training for a real situation.
The kicksledding felt bit timid in the beginning as the ice made crackling sounds, but after getting used the sounds became quite enjoyable. I made a two-hour workout including 2 x 10 x 400 m (1 min).
I had some Toblerone pieces as snacks and glögg in thermos bottle. On the shore I also had a backpack full of warm clothes in case "Kepo Baptism" would take me by surprise.
Note! The minimum thickness of ice for a pedestrian is generally 5 cm, hence I don't want to agitate anyone onto fragile ice. On the other hand, during earlier years I have noticed a certain "superstition" and overcaution in folks' talking even when the ice in the familiar and safe Lapinjärvi is already 20-30 cm: "Oh but you can't go on the ice yet" "at least I wouldn't go" "how do you dare ?!"
22.12. AM Tena 1.50h 3 x 5 x >800m (2.10-2.15) last 2.08 sub. max. / 1 lap recovery. Same snacks as yesterday. My arms are quite beaten from the two days of curve driving. Triceps muscles feel like after Pirkka XC ski race (90 km). PM 30 min run
23.12. 32 min brisk run
24.12. 1.15h pushing kicksled with plastic snow runners. There was 2 cm snow. In the end I found also some relatively fast surface.
25.12. AM 1.30h kicksledding on Lapinjärvi ice incl non-lactic sprints. PM 30 min run –10 C
26.12. 15 min warmup + First Ice Marathon 40.5 km at Halkolampi. Hannu won with his old-fashioned tactics during the last lap. Times HV 1.36.58 AK 1.37.01 VV 1.37.02
27.12. 1h easy warmup kicksledding on Lapinjärvi. Yesterday felt tired and bit sore in backs of my thighs.
28.12. AM 1.50 h kicksledding on the lake, some sprints parallel to cracks in tailwind. PM 30 min run + stairs + circuit. My stair records seem stagnated.
29.12. AM 45 min cycling on rollers, long time since last time. Quite nice variation, incl. sprints and fast pedalling with small gear (heartrate 140-155) PM tough kicksledding in dense snowfall 1.15 h
30.12. 15 min run + 1.30h ski skating + 15 min run
31.12. Nice competition in Pirkkola. In kicksled (ski) jumping I lost 1.5 m to Hannu & Alpo so I was 320 m behind when the ice skating leg started. However, skating went ok and I took 22 sec lead before terrain kicsledding 3.5 km. Hannu took in my lead by 5 sec and I was a bit worried, because this should have been my strong leg. In the last 4 km ice kicksledding my kick felt strong, the gap was easy to maintain while observing the competitors, and in the end the lead even increased by 6 sec. Top trio
times VV 27.15 HV 27.39 JE 28.12. New year arrived sparking and sparkling after the event.
1.1.2001 2.20h terrain kicksledding via Harsböle to Ruotsinpyhtää border and back.
2.1. 48 min run, evening massage
3.1. On Church Road 2.10 h even-paced kicksleddind and runner tests 3 x 11 km mixed, snow and steel runners. No remarkable differences. On the route snow mixed with sand, –1 C. Narrow plastic snow runners felt perhaps the best in such conditions.
4.1. AM 10 min J + 45 min light strength training + 10 min run. PM 10 min run + 30 min snow plough run + 2 h kicksledding 2 x 10 x lap (1.03-1.00) / 1 lap recovery + 10 min run. After warmup I had to run 10 min back home to get a spare runner when the prototype I was testing broke down = 3.35 h Verryttelypotkuttelun jälkeen joutui juoksemaan 10 min kotiin hakemaan varajalasta kun testissäollut uudentyyppisesti rakennettu jääjalas petti = 3.35 h
5.1. 10 min run + 2h on the track ploughed yesterday 11 intervals 4 x 5 laps (5.12-5.15) / 2 laps + 1 x 6 laps 6.19 / 2 laps 4 x (5.12-5.15) 1 x <4 laps, fell in curve, same knee crashed again / 3 laps + 5 laps 5.11 + 10 min run
6.1. rest
7.1. nice terrain loop 2.45h Pekinkylä-Hommansby-Liljendal-Rutumi, partly quite some pushing
8.1. Oulu-like weather on the lake. I ploughed a 200 m segment mutta kicking proved "impossible" in so wet weather on the lake, so I kicked some intervals on Kustaankaari in bit tacky conditions 6 x 150 m + cooldown run 20 min + stairs + circuit = 1.25h
9.1. 31 min brisk run + 30 min cycling on rollers incl sprints
10.1. 1.30h Church Road 22km, steel runners remarkably better in icy sleet, although sand slowed down a bit.
11.1. 2.20h on lake incl 4 x 3 min + 2 x lap 20.15 + 20.15 / 2 min rec. First I planned to do some time trials across the lake from north to south, but it didn't succeed due to double in the middle of the lake. My knee crashed again. The frost hadn't been there long enough, after all. The ice thickness was already 15 cm according to a fisherman.
12.1. 2.20h 25 min warmup + 6 x 2.4 km in tailwind with return recovery (5.09-5.03) + 35 min warmup, evening massage
13.1. 30 min run
14.1. AM in Hakunila watching the national XC ski league. 40 min incl brisk parts. PM 1.25 h 22 km on Church Road.
15.1. 2h kicksled 3 x lap 21.23, 21.29, 21.33 / 1.30 min rec + Sivari-beach 4.50. Not even close to record conditions.
16.1. 2.25 h potkuk 5 kierr + 10 x (20+20potkua) max + raput + KP = 3.05h
17.1. 25 min run + 8km XC ski race with warmup 1 h + 15 min run. In fast conditions the free (skating) style race was balancing. Another time on skis this winter.
18.1. 1.40 h kicksled 40 min warmup + 2 x 4.7 km / 4.7 km rec (13.07 + 13.10) on Sunday's race loop, good feeling, evening massage
19.1. rest
20.1. 1.10 h on race route, in the end some sprints.
21.1.
Kepo-hepo marathon was a great reace in great conditions, -8 C.
The road was completely icy at the tyre tracks. At some places where the ice was gone one had to steer a bit. On the start line in front of cameras from local newspapers Nurvo, Elmgren, Kuusisto, Vierikko ja Vickholm. Times and other services were provided by John Wallén.
The start was brisk and Hannu nearly kicked out of the photo. During the 8 first 4.7 km laps the leading pack was composed by 4 men led mostly by Vickholm and Kuusisto. Some kind of attacks took place mostly in the steepest uphills but the peloton did always catch the leaders in the descents. Running uphills proved to be quite exhausting in such fast conditions. For me running once was enough, Alpo and Hannu ran more, Jan not at all.
The final ranks were not determined befoire the last ninth lap. Hannu made his last tempo boost in the most slippery segment before the toughest uphills. I continued it uphill decreasing the tempo a bit. Up to the turning point we continued the brisk pace and while peeking backwards I noticed that Alpo had given up. After the turn also Hannu dropped out and even Jan was already 20 min behind. I continued forwards with a good rhythm but Jan could close the small gap. Before the last small hill 400 m before the finish line we casted down a bit. My tactics was the same as against Alpo last year. Last ascent and final descents with full effort. Jan (photo) had chosen a similar tactic and was one second faster in the final sprint.
22.1. Kepo-hepo rest, quite tired
23.1. 0.15 run + 1.15 ski skating + 0.15 run
24.1. 30 min verr + 3 x 5 x 1 min in tailwind / 1 min rec / 6 min between series + north-south 5.09. Snow patches retarded significantly
25.1. 50 min kicksledding and running while carrying the sled in frictive conditions. New snow has fallen and there was sand underneath. + stair running 8.2-7.7 and hopping 14 + 14 + kp 30 min = 1.40 h bit tired
26.1. 10 min run + 40 min snow ploughing + 1.20 h kicksledding on ca. 500 m track: pyramid 1+2+3+4+4+4+2+1 / 1 lap 1.17, 2.32, 3.53, 5.04, 4.54, 3.48, 2.32, 1.10 + 10 x (10+10 kicks max) + 10 min run
27.1. rest
28.1. nice terrain loop 2.30 h from home door to via Harsbölen to Ruotsinpyhtää border and back, two extra loops to Korsmalm and Heikinkylä, in the end two uphill sprints 2 + 3 min
29.1. 30 min run + circuit + stairs 40 min 4 x run (7.9-7.7) hop right (14.0+13.4) left (14.1+13.6)
Answer sincerely yes or no to the questions below.
The test is adapted by Alpo from the RAY (Finnish Gambling Machine Association) criteria measuring gambling dependency. You are kick dependent, if you answered yes to at least 7 questions.
17.2. Kuldkelk, Otepää, Estonian Open
25.2. Victor Balck 100 km, Kuopio
15.-25.2. Kicksled promos at Nordic Skiing World Championships, Lahti
3.3. Vihavuosi terrain 10 km, Hauho
4.3. Ice track 10 km record attempt, Jyväskylä (in association with Ice Pool Swimming World Championships)
9.-11.3. Keposafari for ladies, Lieksa
17.-18.3. Ice track World Championships, Multia
30.3.-1.4. SportExpo Fair, Helsinki
28.4. Thusis, Switzerland 28.4.
5.5. Stjerne Tour de Grindsted, Denmark (entry deadline 15.4.)
8.6. Nacht van Hengelo, Netherlands
9.6. Middelkerke Open, Belgium
16.-17.6. Plzen International, Czech Republic
14.-15.7. Puruvesi Round, Savonlinna
28.7.-5.8. Tour de Suisse & Italia
18.8. Helsinki City Marathon
Check latest updates at www.kickbike.fi
At KB WW headquarters in Puistola Alankotie 11 on Monday 26.03. klo 19.
Next Keposti 2/2001 deadline 31.3.