Tom, for me, getting “aero” is just like the first time I rode on PC’s. I thought something like: “Man, how am I EVER going to be able to pedal with these things for longer than a minute or two without losing it?” The aero position seems to be coming along, but slowly. As long as I keep the rpm’s down below 70, I’m able to stay aero for a few minutes. That’s LOTS better than the original 30 seconds of aero positioning I started with at rpm’s of 60! I’ve only been on them two months…so, I think I’ll be able to stay down aero with them some time this year! It will be a wonderful (Dr.) Day when that happens! Cadence isn’t much of an issue for me at this point, as long as I can catch a break on a downhill every once in a while…on the trainer, it’s harder, because there are no breaks. It’s amazing how much difference a little break can make. Hang in there with the aero positioning…it will happen, just not as soon as the other adaptations.
I have been on PCs now for since August 2001. While training up to IM USA 2001 I was doing a flat, self-administered, 12 mile TT every 4 weeks to establish my LTHR. My fastest speed then was around 20 MPH. By the same time in 2002, I was riding the same course above 25 MPH. There are some other factors which had an impact on this, but I am certain that the PCs played a very major role. I took August, Sept, and Oct all very easy and I have been stuck inside on the rollers for a good 4 months so I don’t know how much improvement there has been since then. I am certain, however, that there have been some significant additional gains made.
.
I come to this with weak old legs (60 now and started just 3 years ago). So I am slow.
I have been on PCs, only on a computrainer, 3 times/wk, for 7 weeks with 1 week off for a downhill ski trip (really hurt my gastrocs because downhill tightened up my calfs).
Within 2 weeks of PC training, my training speed was up from 14-16 mph to 15-17. Now I can ride for 2.5 hrs, resting 1-2 min each 30 minutes. Slow cadence, 60-70. Speed 16-19.
I can stay aero for about 2 minutes out 5.
How this translates to speed on the road where non-aero will slow me down I won’t know until warm weather comes to the NorthEast.
The only other important varialbe is that I have started strength training on a regular schedule as per the Friel bible. There is no question that strength training has helped but I am sure that the bigger fraction of gain is due to the PCs.
For me, the biggest impact of the PCs (combined with the CT) is that I understand the mechanics of peddling far better than before. As I neophyte that read lots of stuff about how to peddle, there is just no comparison. The PCs, by disconnecting the two legs, make you understand the peddle stroke. I remain optimistic that this will turn out to be one of my better investments in tri equipment.
Bill
You’re a machine.
When I tried to objectively analyze why I saw those kinds of improvements here is the list of things that I came up with:
- Lots of work on technique - PCs being the biggest portion, but also doing spin-ups and 1LDs.
- Just having another year of base. While I had done tris in the late 80s, I really had not trained much again until 2000.
- A more structured training plan. I am self coached and have been designing my training plans based upon the Triathletes Training Bible. With each year of experience, I get better at finding a structure that works for me.
- A return to lifting weights. I had not lifted weights in several years.
I think that all of these factors played in important role in my improvements, however I beleive the technique work to have had the greatest impact. In addition, I am certain that any improvements that I see in spring or early summer will be from technique work also, since this has been my primary focus in the off season in all three disciplines.
will probably take a little bike adjustment. I raised my handlebars just a bit (maybe a1/4 inch) and steepened up my seat tube angle (easy on a softride). Then I raised my seat. Each adjustment served to open up my hip angle a bit. I have been riding aero on the PCs from ride 1 with no problems. I havent really done any rides over 55 miles. Now that the weather is warming up I expect some really big gains. From what I have experienced, I don’t expect to have any problems riding aero for 100 miles or more this summer. For now, up to 45 miles or so are no problem. Then the hip flexors get a bit tired. I still stay aero, I just use sort of a pause pedalling technique (kind of like a catch up drill where you pause at the 6 o’clock position). Funny thing is, the pause pedalling doesn’t really affect my speed much but it really helps to rest the hip flexors.
I am experiencing the same run improvements that others have noted. I have been running only 2 times per week due to an ankle injury and am surprised that my run time keeps improving. I am significantly ahead of last year already with minimal running.