I am a runner, how can PowerCranks™ help me?
Running speed is determined by the combination of leg turnover rate and stride length. Every triathlete who has used PowerCranks™ reports improved running speed but the amount of the actual increases have been difficult to document. However, we now have several customers with significant running credentials that may help you gauge expected improvement. Sprinter Aaron Thigpen took 0.2 seconds off the American age group record for the 100 meter dash after 4 months on the PowerCranks™. Read coach Thigpen's online review of PowerCranks™ here. and see our in-depth video interview of Aaron talking about his 3 years of experience training athletes for top speed running & rehab with PowerCranks™. smaller file (5mb) / High quality (15mb!) Professional triathletes frequently report taking 15 minutes off their marathon time (from 3+ to under 3 hours after 5 hour bike ride) in the first season.Or, how about this report out of Duke University recieved Jan 2005.
We have mainly used the PowerCranks™ bikes with our female middle / long distance runners who were either injured at the time or are injury prone and looking for a good way to supplement their training with cross training:
Paige Miller - Injured during the middle of the fall. Utilized the PowerCranks™ bike progressively more and more as she adapted to it during September and October. In October, she worked out on the bike an average of 60 minutes or more 7 days per week with 4 anaerobic sessions per week and 3 aerobic sessions.
Lauren Matic - Rehabbing from surgery on her navicular bones in both feet (out from May - September, began running end of December). Has used the bike October through December similar to Paige Miller
Lindsay Van Alstine - Injury prone athlete who we are using the bike to supplement additional lower impact training. Uses the bike 2-3 days per week for aerobic work (60-90 minutes).
What were the results like?
Paige: Finished 26th in the NCAA Southeast Region Championships with just 2 weeks of actual running after using the PowerCranks™ in October. Her finish was improvement upon last year when she ran consistently all fall.
Lauren - Begin actual running at the end of December and is now running 4 days per week including speedwork. She is progressing very quickly with her running so we both feel confident that her training on the powercranks was very effective. She is continuing to use the powercrank bikes on her recovery / aerobic days. Her biomechanics looked pretty good considering she hasn't run since May due to the surgery.
Lindsay Van Alstine - Ran better this XC season then last year. Will continue using powercranks 2 days per week with 5 days of running.
Team Results: Our women's XC team finished 2nd at the NCAA Championships and won the ACC and NCAA Southeast Region Championships. We had 3 women earn NCAA All-American, 4 women earn NCAA All-Region and 5 women earn All-ACC honors. It was an incredible fall.
See more reports below.The increased strength and endurance that occurs in the hip flexor muscles allows for increased forward acceleration of the leg, without going anaerobic, with resulting increased leg turnover rate and/or stride length. Increased running speed and leg control for less overall effort (lack of "soreness" and improved recovery despite improved times is also frequently reported) is the natural end result.We have had significant feedback from runners & coaches who have used PowerCranks™, here are some suggestions we have developed from them.
Since you don’t run crouched over except for a very small portion of your race in the beginning, don’t emulate your cycling colleagues in proper pedaling technique. Ride upright to more closely simulate your running motion. A highly aerodynamic position to increase your speed on the bicycle will do nothing to improve your running speed. To better reproduce the running motion one should move the saddle as far forward as possible and ride upright.
2. Work on endurance first
As with sprinter and mid-distance runners, long distance runners are primarily interested in developing hip flexor strength and endurance and have no need to change pedaling habits. However, as race distances increase aerobic capacity becomes a more important element to success. Substantial aerobic capacity starts to develop with only 30 minutes continuous exercise 3 days a week. But, if ones typical race lasts 2 hours one will need increased time on the cranks. While not confirmed, we anticipate long distance runners need to ride on PowerCranks™® for an 45 - 60 minutes 3 or 4 days a week with one session per week as long (timewise) as the long run of the week.
3. Work on leg turnover rate.
Work on riding at the highest cadence possible for slightly longer than your average race.
Specific Suggestions for Long-Distance Runners.
1. Ride in a more open position
Since you don’t run crouched over, don’t emulate your cycling colleagues in proper pedaling technique. Ride upright to more closely simulate your running motion. A highly aerodynamic position to increase your speed on the bicycle will do nothing to improve your running speed. To better reproduce the running motion one should move the saddle as far forward as possible and ride upright.
2. Work on endurance first
As with sprinter and mid-distance runners, long distance runners are primarily interested in developing hip flexor strength and endurance and have no need to change pedaling habits. However, as race distances increase aerobic capacity becomes a more important element to success. Substantial aerobic capacity starts to develop with only 30 minutes continuous exercise 3 days a week. But, if ones typical race lasts 2 hours one will need increased time on the cranks. While not confirmed, we anticipate long distance runners need to ride on PowerCranks™® for an 45 - 60 minutes 3 or 4 days a week with one session per week as long (timewise) as the long run of the week.
3. Learn your leg turnover rate.
Try to get to the point that you can ride the PowerCranks™ at a slightly higher cadence than your leg turnover rate when you are running at race speed.
Please view our Running form/speed improvement from PowerCranks video for visual example of how PowerCranks help runners.
