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.
While not a complete “how to” guide on PowerCranks, most of what I have learnt from my PowerCranks experience may be of interest to anyone considering trying PowerCranks for the first time.
This article will concentrate on the initial one to two weeks of PowerCranks use.
Now, before you jump on your bike and commence training with what I believe to be, arguably, the best training aid on the market, a few things need to be considered.
The cycling position most conducive to initial PowerCranks adaptation is one that is referred to as “open”, ie. the angle between trunk and thigh with the crank at top dead centre is relatively large. The hip flexors move through their most biomechanically efficient range with this set up.
Unless you live in Katanning (pop. 3500), don’t even think about going out on the road the first time you use your new set of PowerCranks, let alone joining your usual group ride. My recommendation is to do your first two to three rides on a stationary trainer until you become accustomed to the feel of the PowerCranks.
The biggest issue to consider prior to your first road ride is the fact that the PowerCranks will both be at bottom dead centre when you stop pedalling and coast. This makes jumping up over kerbs, bunny hopping etc impossible. Despite this, I found that it is still possible to soak up bumps by getting out of the saddle.
You will need to get used to clicking your foot into the pedal with the crank at bottom dead centre. After being accustomed to clicking in at 3 o’clock, this feels foreign for the first couple of weeks.
Your hip flexors, hamstrings and calves will get tight in the first couple of weeks of PowerCranks use, so be sure to stretch after each training session.
The first two weeks of PowerCranks use will be mainly a neurological adaptation period. The correct motor patterns for 360 degree torque application around the pedal stroke will start to be developed.
You are likely to be in one of two situations when your get your mits on a set of PowerCranks. Either a) you have no immediate race goals or b) you have races planned in the very near future.
If you have no racing on the horizon, I recommend that on every ride PowerCranks are used. You will find that you won’t be able to ride as long as you normally do, so, if possible, split your usual ride into two. The extra frequency of stimulus will help the motor learning process.
Alternatively, if you have races in the near future, do only your recovery rides using PowerCranks, and, again, I recommend splitting these rides into two shorter sessions.
The first two goals of PowerCranks training apply in either case (these are goals I have devised based on my own experience)
Goal 1 : Pedal continuously for 30 - 60 secs with perfect form.
The first ride with PowerCranks is going to be an unusual experience. As alluded to in the previous article, my first ride was more stop than start. More specifically, it was my left leg at top dead centre that caused all the initial problems. It just refused push over the top of the stroke. Due this lapse in torque application, the right crank pulling through with the right leg at bottom dead centre, would rotate relative to the left crank leaving the PowerCranks at some angle other than 180 degree’s opposed. The only solution was to stop pedalling and reset the 180 degree angle.
Some of you may find resetting the angle to be a little tiresome at first, I know that I did. However, it becomes automatic before long, with your nueromuscular system adjusting almost subconsciously.
I managed periods of barely 15 secs of perfect form in my 50 mins on the stationary trainer when using my PowerCranks for the first time. If you have extreme difficulty, increase the resistance and utilise a slower cadence while keeping the power output low. This will reduce the coordination demands placed on the slow twitch fibres of the upstroke musculature and result in a less challenging task. PowerCranks recommend a cadence of around 70 rpm in the initial period of use and I found this to be a good starting point.
I suspect that everyone will encounter some degree of challenge on first use of their PowerCranks. Even pro cyclists have reported difficulties on initial use of PowerCranks, so don’t despair if you have difficulties of your own. This will just indicate the degree of your potential improvement with consistent use of the PowerCranks and can be viewed as a positive.
When you are able to pedal in a coordinated fashion on the stationary trainer for at least a minute, it is time to get out on the road. I was able to achieve this goal after three stationary trainer sessions.
Goal 2 : a) Increase the total duration of your ride
b)Increase the time between pedalling breaks
Increase the duration of your PowerCranks rides in a stepwise fashion. It is not sensible to increase the duration of your rides too severely, as you may find, as I did, that your hip flexors will reach overload at some point. My fifth ride was 2hrs in duration - my previous longest was 70 mins - so no surprise that my hip flexors detonated at 90mins, resulting in a very uncomfortable 30 min journey home.
A 5 - 10 min per day increase is probably a sensible progression rate. More experienced cyclists will be able to increase the ride duration at a faster rate.
Keep the pedalling cadence low initially (around 70rpm as mentioned earlier) as this will minimise the contraction speed and, hence, metabolic and coordination load on the slow twitch fibres of the upstroke musculature and allow longer duration rides and lengths of continuous pedalling segments during the rides.
I found that I had to rest at intermittent periods to give my upstroke musculature a chance to recover during the first two weeks of PowerCranks training. Progress can be deemed to be made when the number and length of rest periods required during a ride of set time decrease in number. I found this to occur automatically with consistent use of your PowerCranks.
I hope some of you find this analysis to be of help.
After initial adaptation to the neurological demands PowerCranks place on the upstroke musculature, longer rides will be possible and aerobic fitness/endurance of the upstroke musculature can start to be developed.
The next article will document my experience in the initial stages of this aerobic fitness/endurance development period. It will also offer some advice on specific PowerCranks use depending whether you are in the racing season or otherwise.
Take care all.
Courtney
