Articles - Triathlon en-us http://www.powercranks.com/news N/A http://www.powercranks.com/news jmckenna@powercranks.com 20 http://www.powercranks.com/news/articles/45/1/2008-IM-Western-Australia-Report/Page1.html The participation in Ironman Western Australia ended a very ordinary period for me as a full time, competitive triathlete. It was a tremendous relief knowing that a month out, I was injury free and a definite starter. A correct diagnosis of my problem as iliopsoas bursitis/internally clicking hip, finally resulted in a successful rehabilitation campaign. The generous assistance and expertise of Kieran Bell from BIOSYMM certainly was the catalyst to the recovery. I had 3 months to prepare for Busselton and I couldn’t have done it without the assistance of my athletes. I hosted many group sessions in the lead up to the race, and it was the enthusiasm and spirit of these occasions that made the sometimes onerous training bearable, and, dare I say it, enjoyable. As always, when in Busselton I stay at the Mac Shack, courtesy of Mumbles and Sports Fever. Unfortunately, on this occasion, there was need for emergency evacuation of the premises on the first night of our stay. Mumbles’ two children had fallen ill on the way down with gastro and none of the competing fraternity in the Shack wanted to risk contracting the bug prior to the race. An emergency call was made and temporary digs organised for a couple of nights. It must have been a nightmare for Cara, Mumbles wife, as she was parked on the side of the road in the dark and the middle of nowhere with a car full of vomit and two bleating little rug rats. Even worse, I would say, when the truckie with no teeth stopped to help! Mumbles and GMac were sent to save the day. Raija and I feverishly packed our belongings – after waiting this long to race, every detail was being addressed to make sure it actually happened. Apart from this very minor inconvenience, the lead up to the race went pretty much to plan, aside from having to abandon one of our final training sessions due to precipitation. I follow a rule that states: “don’t, under any circumstances, ride your bike in the rain, especially when it is 2 days out from an Ironman and you don’t really need to be out there anyway”. I hope this decision didn’t contribute to my 9 minute deficit off the bike. Generally I don’t get too anxious in the lead up to a race, and despite not having raced since August of 2006, this occasion was no different. I didn’t experience any sleepless nights in the last fortnight at all. Waking on race morning is usually a different story though. Even one day out from the race the enormity of the task at hand can be somewhat diluted. However, when you wake on race morning there is no escaping the reality of the situation. I know at some point during the day I am going to be under significant physical distress, and I am not looking forward to it. I was quietly determined on race morning. I had paid my money and was eager to get some return for investment. The big carrot was early qualification for Hawaii, which would mean a US campaign focussed on Half Ironmans. The other was the hope of a decent prize cheque at the finish (This is, of course, relative. As far as I am concerned, none of the prize cheques are decent for what you have to put yourself through to earn them). I probably wasn’t expecting to win, that was going to be a huge task considering I hadn’t raced for so long and I couldn’t use my altitude tent for this preparation, but I was quietly considering a podium finish - not out of the realms of possibility considering my training form. I completed the usual race morning procedure and walked to the water to have a warm up. I entered the water east of the jetty to swim to the start line and as I walked in the shallows I was certain a crab nipped me on the foot. Although not really a conspiracy theorist myself, the thought did cross my mind that the crab had been planted there for that exact purpose. Why they didn’t plant a bigger specimen to really get the job done is beyond me. As the gun went off for the swim start there was the unavoidable argy bargy caused by everyone swimming in different directions in search of the fastest feet.  As it turned out, the fastest feet were too fast, and they swam off into the distance. We all had to be content with the fastest group, and I was pretty happy to realise after 500m that I was swimming comfortably within it. I wasn’t quite sure where I was after about 300m had been swum – I could’ve been anywhere, but I was thinking the worst at that stage because I was in a large amount of oxygen debt and what felt very much like floundering. Two hundred metres later, I had settled down, gauged the situation and realised I was where I wanted to be. I have to say that I was very impressed with my new 2XU V-1 wetsuit. I wouldn’t say it did the swim for me, but I am certain I was better equipped than those that didn’t have the luxury of swimming in it. On the outward journey, I glanced up and saw Mumbles, Raija and Ratey following me along the jetty and even had the hide to give them a wave – a bit rich you would have to say after chastising Ratey for doing the same thing in the Busso Half when the positions were reversed. While the swim out to the end of the jetty was relatively “easy”, the return journey was a bit harder. I don’t know whether it was me getting tired, someone picking up the pace, or my bad positioning in the pack on the way home. By the time we reached the last buoy that designated the easterly turn towards the exit point, I was experiencing high physiological stress and was ready to finish the swim then and there.  With such a small distance to go, it was always going to be possible to dig deep to maintain contact with the pack, but as I exited the water, I wasn’t smiling like our mate PJ I can assure you. A comment was made after the race about the lack of spectators on the jetty following the swim. The swim in Busselton is unique from a spectator perspective and it amazes me that not more people take advantage of the situation. As I started the cycle leg, I realised I was a lot longer from the tail of the leading pack than I wanted to be so I set out to catch them as quickly as possible. The chase to the lead pack set the precedent for much of the cycle leg. The first two athletes I passed on my way to the lead pack jumped onto my wheel and settled in a lot closer than the required 7 metres. When I did catch the lead group at about the 15 kilometre mark, I went straight past and into the front position. I am not quite sure what I was thinking at this juncture. Surely the sensible thing to do would have been to reach the tail end of the group, take advantage of the generous stance of the officials on drafting and save some energy - even more so, considering I had pushed a higher wattage than I should have to catch the group. Instead, I did the exact opposite and went straight to the front and continued to push 15-30 watts higher than planned, in a vain attempt to blow the group away and get some distance for myself. All I achieved was to give the numerous athletes behind a relative rest for 40 kilometres and deplete the energy reserves I would need for the remaining 125km of the cycle leg. The end of my tenure at the front of the group came at the 55 kilometre mark of the first lap. I had just towed the group into the moderate headwind coming back into town along the newly laid Layman road and decided that enough was enough and sat up. Almost immediately the big South African attacked. A number of athletes were able to follow, but I was under too much physiological stress at the time and had limited reserves in the tank in order to respond. I tried to bridge the gap, but I thought better of burning off any more reserves and resigned myself to a lonely final 120k. The only other highlight for me during the cycle leg was when Mitch and Chris McDonald came by at the 90km mark. After the previous debacle, I decided to “play the game” and rotated the lead with Mitch for about 30 kilometres before I really blew up. I then had 60km of purgatory left. It wasn’t pretty as I dropped 9 minutes in that 60k alone. Not even my InfiniT electrolyte formula could stop the bleeding – I was pretty happy I had it on board though, after tasting the on course product prior to race day. When Mitch caught me he asked me why I didn’t just sit on. I think the reply went something like: “because I am an idiot” - I am also a fair racer and believe in reward for effort. In hindsight, after reading a recent triathlon magazine, I should have been asking a couple of the lads for a fee for towing them on the first lap, because Mitch would have caught them a lot sooner if I hadn’t. When I got off the bike, my lower back was so sore that I could hobble to the transition tent at best. I was spent and really didn’t want to run. I had a very relaxed transition as a result and emerged to start the run a very sore and sorry sight indeed. Even the ranting of my younger brother could not inspire me at this time. I knew I was in trouble and got to the 400m mark of the run before I had to walk. My back was in spasm and I had to stop, there was no way I could run in that condition. Many things go through your head at a time like this. Foremost was the desire to quit – I’ll admit it. Then you start thinking about: how you will feel the next day, how you will explain it to your friends, family, sponsors and the acquaintances you have met through the sport, the hours and hours of arduous training you have done to get to the start line, the fact that it is your first race in 15 months and how you wanted to race for so long but couldn’t, the fact that it is a long race and it starts on the run…… It is those thoughts that provide the impetus to persevere and continue when things are not quite going to plan. After some soul searching, stretching and walking, I was able to commence my run in earnest. I knew my running was competent; it was just a matter of getting those Brooks Racer ST’s rolling. I started the run in 7th position and by the 400m mark I was in 9th after being passed by Stephen Bayliss and Craig McKenzie while nursing my back. At the start of the third lap I had regained 7th position after running down Stephen and passing Luke Dragstra on the back of an approximate running pace of 4 minutes per kilometre. I felt great for the first two laps, after pulling myself together, and a top 5 finish was still a distinct possibility. It started to get a bit harder at the start of the third lap, but I was able to maintain a steady pace until hitting a minor wall with 6 kilometres to run. At this stage, I had Chris McDonald in my sights and passed him with 5k to run. He wasn’t going like a winner, and I crept past him at an agonisingly slow rate – it was like two pensioners with Zimmer frames crossing the road. I just hoped he had nothing in the tank, because I was running on empty. With 4k to run, I was given the info that 5th place was just up the road. It didn’t seem like “just up the road” as it took about two kilometres to finally sidle up alongside. My fifth place combatant was the German - Uwe Widman. I was desperately hoping he was running on fumes too. The instant I inched past Uwe into 5th, Stephen Bayliss, bolted by and I was relegated to 6th. I really thought that the next time I would see Stephen after passing him earlier would be when I saw him cross the finish line behind me. It was a gutsy effort on his behalf to run me down again and finish 5th. Uwe was biding his time and cruising to the finish line at this point because he had the juice to be able to follow Stephen and leave me in his wake too. I know this because after the race on the presentation dais I said “I wasn’t expecting you to go by me again after I passed you” and he replied with “I wasn’t expecting you to catch me”. With the lads surging ahead of me with two kilometres to run, I had to be content with a 7th place finish because I had nothing left. My legs were stumps and my quads were protesting vehemently with every pathetically small stride. I was disappointed at that instant because 5th looks a lot better than 7th but I was content also because I knew that I couldn’t have gone any faster on the day. As far as my goals were concerned, neither was fulfilled. The Hawaii slots rolled down to third and fourth place and my prize money cheque barely covered expenses. However, not all was lost as it won’t hurt to have this race under the belt in order to help fulfil my goals next time. If I had approached the race a little differently, there is no doubt the result could have been better, but that would have been at the expense of my own sense of fair play. The athletes that were able to save the most energy were in the best position to win. If I had “sat in” I would have probably finished the cycle within reach of a podium position, but that is not the way I chose to race on the day. It is disappointing that, on a course like this, under certain circumstances there can be limited reward for effort on the bike and, unfortunately, it is has the potential to be the same each time. The next time I do this race I will be more patient and tactically savvy on the bike – the rewards pie is small and I want to make sure I get my fair share of it – doing the “right thing” doesn’t get you anywhere. I must thank my generous sponsors for their support:   Mumbles and Craig from SPORTS FEVER Frank and Andrew from POWERCRANKS Kieran from BIOSYMM Greg Mackenzie from PHARMACY 777 Ralph and Nev from RYDERS Eyewear Raj and team from BROOKS Rick, Jamie and Aidan from 2XU Michael and Peter from INFINIT nutrition courtney@courtneyogden.com (Courtney Ogden) Tue, 29 Jan 2008 00:00:00 -0700 http://www.powercranks.com/news/articles/36/1/Dream-of-going-pro-becoming-reality-with-PowerCranks/Page1.html My year history on PowerCranks. how I have handled training on them. What they are doing for me!!! danielclout1@hotmail.com (Daniel Clout) Sun, 23 Sep 2007 00:00:00 -0600 http://www.powercranks.com/news/articles/33/1/My-PowerCranks-Story/Page1.html Of all the training tools I've benefited from over the years, three primary standouts, um, standout: the heart-rate monitor, the power meter and my PowerCranks. The first two enabled me to accurately gage the intensities of any given workout (or, as it was in my case, all given workouts!), while the PowerCranks helped to improve a number of factors, specifically my pedal stroke and hip flexor strength. Without any of these I am sure I would never have made the gains I had. So important were these items, in fact, that if asked to loan them out, my reply was quite simply, "no". No excuses, no himming or hawing, just plain ol' "no". Sometimes, for good measure, I'd even throw a "get your own" response out there. To me, letting others borrow such priceless gear would be like "loaning out" toilet paper on a camping trip. Toilet paper is trail money and you wouldn't go throwing out money, would you?   It gets me wondering why anyone would just as soon drop a whopping four grand for a carbon-fiber bike with all the bells and whistles but yet refrain from picking up the gear that would really help them. My suggestion: save your money and buy a two-grand bike and invest the rest into your body's performance. After all, your body is the only thing you'll truly have for the rest of your life and it is, without a doubt, the single most amazing, wonderful, phenomenal instrument you'll ever own.   The PowerCranks come pretty close however.   Before I let you in on a few secrets, let me first say that I am not sponsored by PowerCranks in any way, shape, or form. I had to purchase my pair and it's partly why I hate loaning them out! "I'll loan 'em to ya," I'd tell a friend. "If you let me borrow your wife for a week or two." He knew he'd get his wife back eventually, but I knew I'd never see the cranks again.   Now for the secrets. The biggest secret is that there are no secrets. If you want to reach your potential as an athlete you need to make use of every street-legal avenue available to you; don't take the high road and avoid this fact, as regret is the biggest injury you'll ever face. Trust me on that one.   The PowerCranks are one of those avenues. I have owned a pair since their inception in late '98, when I could barely manage a measly two minutes on them. On that fateful day I loaded up my jersey pockets with gels and bars and fruit and left as though I was heading out for a day-long ride. Indeed, that was the plan. Two minutes later I returned home, however, hip flexors a-burning. I knew right then I had to improving to do.   So I went about it by slowly increasing the time I spent on them. At first it was two minutes a few times a day, with my bike attached to the indoor trainer. Then, very gradually, I worked up to ten or fifteen minutes at a stretch, outdoors. Within a month I was able to ride close to an hour nonstop. Songbirds sang, girls swooned, smiles were had.   There were hassles though. I was unable to spin much over 80RPM without blowing a gasket, nor could I use the PowerCranks in my aero-bars or whilst standing on the pedals. I went about working on these things and a month later I was spinning at my customary 100RPM and able to do so in the aero-bars. The standing up part would take a little longer to master, but eventually I had ingrained that into my system as well.   The effects of all this were immediate and profound, and not just on my cycling, but primarily on my running and my kick-boxing. (Okay, okay, I don't actually kick-box, but if I were to have I'm sure it would've improved as well.) This came as a surprise, of course, as Frank, the head hauncho at PowerCranks, hadn't originally thought of the benefits the cranks might provide to a runner. My cycling steadily improved throughout 1999 and I began to win races that I had been eternally second or third in. But it was my running that made the difference and the PowerCranks were the only training stimuli I had changed from previous years. Sure, training is an accumulative thing and maybe '99 was when all those years finally added up in my favor, but I'm inclined to think (and, in fact, know) that it was the implementation of the PowerCranks and power meter that made the difference.   Here are a few examples of tests I performed during that season. While they may not be entirely systematic and scientific, they meant (and mean) something to me.   Test #1. First ride on PowerCranks, Dec '98: two minutes to complete and utter failure. Hip flexors give out and inform me it's time to start training them. (Hip flexors, for those of you unaware, are the muscles that essentially lift your knees, and while you don't necessarily want high knee-lift in a half or full Ironman, you do want those muscles to be resilient, as they're a big part of what propels you).   Test #2. Fifth ride on PowerCranks, Jan '99: thirty minutes to fatigue, nonstop pedaling. An achy knee of mine, my right, no longer aches and would cease to on all but one or two minor occasions for the remainder of my career. Hmmm.   Test #3. Five months on PowerCranks, May '99: By now I can ride the cranks as long as I want and my race results begin to progress. Third place at Wildflower, third place at Ironman Lanzarote. One training ride lasts more than seven hours on the cranks, in Northern California's mountainous countryside; I come home hungry and a bit too tanned but otherwise in fine shape.   Test #4. Eight plus months on PowerCranks, Aug '99: At this point my average power output is hovering near its highest levels ever, 310 watts sustained aerobically, for hours on end. Second place while training through Vineman and a win at Ironman Canada tell me all I need to know. Standing and pedaling with the cranks is now no longer a chore.   Test #5. Ten months on the PowerCranks, Oct '99: Hawaii Ironman is the only race that doesn't go according to plan that year, but an illegally accepted handout in the form of a beer might have had something to do with it. I assist Frank at the PowerCranks booth and bet $5 of my own hard-earned cash that any bystander who wants to give the cranks a try cannot ride them for two minutes straight. None do thankfully. (With my limited income, $5 of mine is like $500 of yours.)   Test #6, ongoing. Eleven months on PowerCranks, Nov '99: The test from this point forward is to learn to say "no" to people who want to borrow my PowerCranks.   -Chuckie V rubberchuckie@yahoo.com (Chuckie V) Tue, 11 Sep 2007 00:00:00 -0600 http://www.powercranks.com/news/articles/29/1/PowerCrank-Training---Advantages--Disadvantages/Page1.html Summary of the advantages and disadvantages of Powercranks by an active Ironman triathlete. t2mann@gmail.com (Todd Wanke) Tue, 15 May 2007 00:00:00 -0600 http://www.powercranks.com/news/articles/19/1/Race-Report---Dubai-International-Triathlon/Page1.html Hi everyone, Well I just kicked off my 2007 racing season with a great win in the Dubai International Triathlon at Dubai Creek in the United Arab Emirates yesterday. This is the biggest race in the world now at this time of year... andrew@powercranks.com (Chris McCormack) Mon, 29 Jan 2007 00:00:00 -0700 http://www.powercranks.com/news/articles/12/1/Racing-on-PowerCranks/Page1.html The previous articles in this series have been concerned with the initial adaptation phase of PowerCranks use and the subsequent Basic Endurance phase of training. It is now time to get serious and discuss the strategy involved to promote a successful PowerCranks racing experience. courtney@courtneyogden.com (Courtney Ogden) Fri, 29 Dec 2006 00:00:00 -0700 http://www.powercranks.com/news/articles/6/1/IronMan-Canada-Race-Report/Page1.html Ironman Canada was going to be a new experience for me in terms of Ironman racing. Not only was it my first time racing in Penticton, but, more significantly, it was my first Ironman racing on PowerCranks. I must say that I was a little anxious in the lead up to the race as I hadn't even ridden 180k on the PowerCranks. courtney@courtneyogden.com (Courtney Ogden) Thu, 31 Aug 2006 00:00:00 -0600 http://www.powercranks.com/news/articles/5/1/Base-Phase-PowerCranks-Training-Basics/Page1.html The previous article in this series covered issues relating to the initial adaptation phase of PowerCranks use. This initial adaptation phase could be considered to be approximately two weeks in duration. This is the time when neurological motor patterns are developed to allow torque production around the entire 360 degrees of crank rotation. After these motor patterns have developed, the next phase of PowerCranks training could be considered to be an aerobic base development phase. This article will document my experience of PowerCranks use in this aerobic base development phase and offer some advice to those in a similar situation. It is understood that some athletes will be commencing PowerCranks use at some other stage in their training progression and will need to adjust their PowerCranks training accordingly. courtney@courtneyogden.com (Courtney Ogden) Thu, 29 Jun 2006 00:00:00 -0600 http://www.powercranks.com/news/articles/4/1/PowerCranks-Training---Initial-Adaptation/Page1.html The first article in this series was a general overview of PowerCranks - what they are, how they work, the theory behind them and their potential benefits to cyclists, triathletes and runners. This article is the first of subsequent articles that will investigate the practical implications of PowerCranks use. I will outline my experiences with PowerCranks from day one and beyond. The idea is to give an insight into the PowerCranks experience, what to expect, and offer some advice on eliciting the benefits of their use. courtney@courtneyogden.com (Courtney Ogden) Mon, 27 Feb 2006 00:00:00 -0700 http://www.powercranks.com/news/articles/3/1/My-Introduction-to-PowerCranks/Page1.html I first became aware of Powercranks when introduced to them by a good friend of mine who had been having success with them in his training. He was very happy with the impact they had been having on his performances and recommended that I utilise them as a training aid myself. It was at this point that I decided to do some research on the Powercranks concept and see what all the fuss was about. courtney@courtneyogden.com (Courtney Ogden) Tue, 24 Jan 2006 00:00:00 -0700