PowerCranks Impression - a summary of the first 90 days
http://www.powercranks.com/news/articles/48/1/PowerCranks-Impression---a-summary-of-the-first-90-days/Page1.html
Marco Pinotti
Pro Rider since 19993 times Tour de France veteran
3 times Giro d'Italia veteran
1 time Vuelta Espana veteran
5 victory
currently italian Time Trial champion
currently riding with Team High Road
Career Highlights
By Marco Pinotti
Published on 03/20/2008
FIRST IMPRESSION
My first trial with PowerCranks has been in October 2007 when a friend of mine let me borrow his bike with Powercranks. I used it for 5 training rides each lasting less than one hour. I was well trained and fit and I did not have big problems dealing with it.
I was impressed about the possible improvements in pedal efficiency that I have talked with my trainer and asked my team a second bike to use this tool throughout the whole season. They did it. After the end of season rest period, I started training again in mid November, setting up 2 bikes, one with PowerCranks, on the hometrainer (actually I first went out on the road, but did only 9 km and got back immediately. Because of the rest period, I probably needed more endurance)
I have started practicing on PowerCranks on the rollers first, doing 3 session a week, starting from 20', then 15'x2, 15'x3 and improving up to 1hr. Once I completed 60' consecutive on the hometrainer, I decided I was ready to go out on the road.
It took me 2 weeks and 7 trainining sessions.
ROAD WORK-OUTS
I planned with my trainer to use powercranks to do specific strenght work-outs called SFR (salite forza resistenza)
One typical session would be like this:
-60' warm up with some tempo (2x10')
-from 4 to 6 x 5' climbing at low cadence (50-55rpm) recovering 3'
-another 45-60' of riding at higher cadence;
of course the first time that work-out were very demanding and I arrived home really tired, but in a few session I improved my efficency.
After 8 weeks I reached a point where I could do a complete 3hr training without being death in the end.
Pedal adence has been low (70-75) the first ride, now , after 3 months, I can handle with higher cadence 80-90 without problems.
PERCEIVED BENEFITS
I went at the first training camp in mid January where I got tested and I recorded a power output at my anaerobic thesold of 370W
Last year, same period, same test, I did 350W
When I am at home I use to test myself on a 4kms climb.
The test itself is pretty simple:
-I go full gas for the whole climb and record the average power
-I go back down the descent, spin-off for 10'
-I go full gas again on the climb and record again the average power output.
I did this test after the second training camp (mid February) before starting to race, like I did last year.
I averaged 384 and then 382
The year before I averaged 385 and then 360
That meant that my fit level is the same, but I am more efficient and more fresh after the first test. Definetely this is what it makes a difference in a race with many climbs. In the end riders who are able to develop the same poweroutput of the first climb are the ones that finish in the top field.
I feel that using PowerCranks is helping my legs to work with less fuel and to become more economic.
I have the feeling that after a 5hr ride I am not really tired and the day after I can still do an intense work-out.
The first races have been good, compared to other years. This could have many reasons, and one of them is more pedal economy and effectiveness.
DURING RACE SEASON
Once the season is started I reduced strenght work-outs to one session a week.
I have been using the PowerCranks on the rollers everytime that the bad weather forced me to train indoor. I found out that one hour spent on the rollers with PC is high value, no interruptions, easy to focus on cadence and safe.
Right now when I am not racing during the week I am doing (4 times a week) 10'-15' on PC on the rollers before break-fast. I found that this helps me to set my neuromuscular system for the daily work-outs, improve my base metabolism and strenghten my core muscles. I have been working on core muscles with specific off-the-bike exercizes, and I have seen that PC use helped me to get leaner and stronger my pillar.
As the use of Powercranks during racing season is still new for me, I suggested my trainer that I can do a 2hrs training session the day before a race.
I did it 2 times so far and, despite his doubts, I feel already warmed up the following day and able to keep with the fast starts of a one day pro-race.
My first trial with PowerCranks has been in October 2007 when a friend of mine let me borrow his bike with Powercranks. I used it for 5 training rides each lasting less than one hour. I was well trained and fit and I did not have big problems dealing with it.
I was impressed about the possible improvements in pedal efficiency that I have talked with my trainer and asked my team a second bike to use this tool throughout the whole season. They did it. After the end of season rest period, I started training again in mid November, setting up 2 bikes, one with PowerCranks, on the hometrainer (actually I first went out on the road, but did only 9 km and got back immediately. Because of the rest period, I probably needed more endurance)
I have started practicing on PowerCranks on the rollers first, doing 3 session a week, starting from 20', then 15'x2, 15'x3 and improving up to 1hr. Once I completed 60' consecutive on the hometrainer, I decided I was ready to go out on the road.
It took me 2 weeks and 7 trainining sessions.
ROAD WORK-OUTS
I planned with my trainer to use powercranks to do specific strenght work-outs called SFR (salite forza resistenza)
One typical session would be like this:
-60' warm up with some tempo (2x10')
-from 4 to 6 x 5' climbing at low cadence (50-55rpm) recovering 3'
-another 45-60' of riding at higher cadence;
of course the first time that work-out were very demanding and I arrived home really tired, but in a few session I improved my efficency.
After 8 weeks I reached a point where I could do a complete 3hr training without being death in the end.
Pedal adence has been low (70-75) the first ride, now , after 3 months, I can handle with higher cadence 80-90 without problems.
PERCEIVED BENEFITS
I went at the first training camp in mid January where I got tested and I recorded a power output at my anaerobic thesold of 370W
Last year, same period, same test, I did 350W
When I am at home I use to test myself on a 4kms climb.
The test itself is pretty simple:
-I go full gas for the whole climb and record the average power
-I go back down the descent, spin-off for 10'
-I go full gas again on the climb and record again the average power output.
I did this test after the second training camp (mid February) before starting to race, like I did last year.
I averaged 384 and then 382
The year before I averaged 385 and then 360
That meant that my fit level is the same, but I am more efficient and more fresh after the first test. Definetely this is what it makes a difference in a race with many climbs. In the end riders who are able to develop the same poweroutput of the first climb are the ones that finish in the top field.
I feel that using PowerCranks is helping my legs to work with less fuel and to become more economic.
I have the feeling that after a 5hr ride I am not really tired and the day after I can still do an intense work-out.
The first races have been good, compared to other years. This could have many reasons, and one of them is more pedal economy and effectiveness.
DURING RACE SEASON
Once the season is started I reduced strenght work-outs to one session a week.
I have been using the PowerCranks on the rollers everytime that the bad weather forced me to train indoor. I found out that one hour spent on the rollers with PC is high value, no interruptions, easy to focus on cadence and safe.
Right now when I am not racing during the week I am doing (4 times a week) 10'-15' on PC on the rollers before break-fast. I found that this helps me to set my neuromuscular system for the daily work-outs, improve my base metabolism and strenghten my core muscles. I have been working on core muscles with specific off-the-bike exercizes, and I have seen that PC use helped me to get leaner and stronger my pillar.
As the use of Powercranks during racing season is still new for me, I suggested my trainer that I can do a 2hrs training session the day before a race.
I did it 2 times so far and, despite his doubts, I feel already warmed up the following day and able to keep with the fast starts of a one day pro-race.