Hey guys,

Since I last updated, my training on PowerCranks has been focused around increasing my cadence. Even on “regular” cranks I have the same challenge as many new cyclists, and I tend to get “bogged down” at low cadences. However, I was surprised to see how remarkably low my cadence was on the PowerCranks, in the 67-70 RPM range, during a 45-minute session after a long, steady- intensity row last week. I found myself naturally gravitating toward the two biggest gears on my bike with the low cadence. For the remainder of the workout, as well as during a two-hour trainer session that Saturday, I tried to hit 80 RPMs in a smaller gear during my time on the trainer. This number is still lower than I usually sustain on training rides with regular cranks. While it was relatively easy to grind away at the low rating on the PowerCranks, I ran into much more difficulty adapting to spinning the independent cranks at higher ratings. Developing the muscle memory and leg strength to turn the pedals quickly was very hard for me- I found my pedal stroke falling out of rhythm at times. I ultimately got in three AT efforts on Saturday at an average cadence of 76 and heart rate in the high 170’s.

Last week, I made it a goal to get more comfortable at the higher rating of 80 rpm. After another 45-minute session after a row, and a longer workout during a rainy day while others were doing ergometer work, I have started to gain some comfort at the higher rating. It has been a total of four sessions on the PowerCranks that I have been working to improve my rating, and results are coming steadily. I think it is very similar to the initial process of getting acquainted to the PowerCranks, in that once you work through the discomfort of the first couple of rides, the muscle memory starts to take over and riding at the higher rating becomes second nature. On the first ride I tried to hit 80 RPMs, my heart rate was in the high 160s the whole time, by the end of this week I have gotten into a more sustainable, comfortable rhythm at the high cadence. 

I want to wait until I have had an opportunity to spend more time on the road before I go out with PowerCranks, so I will continue to do trainer work with them throughout the spring. In the bigger picture, I am focusing on steady base work right now as I transition from the indoor ergometer season to the water. I am getting some long, steady intensity in to address some glitches in my rowing stroke before moving forward with higher intensity work. I am happy with the progress I am making on the PowerCranks, and expect they will contribute to an increase in boat speed this spring.