Well I finally rode my regular cranks on Tuesday and last night and was extremely happy with the results. Switching from PCs back to regular cranks took all of about 2 minutes to get use to.
Observations. I was much stronger on the hills compared to using the PCs the week before. In fact, when using the PCs I was basically at the back of the pack during long climbs. Last night however, I put such a hurting on the pack that it is really spread out. It was almost like I had another gear, which few could respond to.
I really think the 3 months of PC training helped my climbing in a big way. One reason might be because the PC cranks are just heavier and switching back to normal cranks was like going from a training shoe to a racing shoe. Another reason IMO is because PCs make you work all the way up the climbs building some serious climbing strength.
Anyway, I plan to switch back to PCs in a week or so and do most of my training with them. I now have the confidence that I can switch to normal cranks at any time without any problems.
It’s always easy to ride regular cranks after PowerCranks. If you keep your effort up enough to maintain quad strength, you’ll never have a problem going back to regular cranks. The only people that would find returning to regular cranks a problem, are those that are so seriously inhibited in their ability to get the cranks over the top, that they just don’t work their quads enough and lose a little strength…just like anyone else that slacked off on training a muscle group. Just don’t get on regular cranks too much this early in your adaptation…you’ve made such a good start, and there’s SO MUCH MORE that continued PowerCranking has to offer…
I have to agree with you that the superior technique and timing, increased leg muscle recruitment coupled with a the loss of the additional rotating weight, makes you fly. I find of agree with Yaqui that you want to ensure you keep the quad strength up. All the best !
Don’t worry. You will be able to stay with the PC’s and get back to keeping your quad strength up, if you choose to. It is a simple matter of doing hill repeats or riding the very big gears on the flats. Soon you will be as strong on the PC’s as regular cranks (and possibly stronger).
Next step is to work on resuming a reasonable aero position and getting the cadence up.
Whats the best way to get back to an aero position with Powercranks without risking injury (I am going to take them off my road bike and put them on my Tri bike)?
Does Powercrank pedaling work as well in steep as relax seat angle bikes? What differences am I likely to see in finding the most effective aero postition post powercranks to my pre PC position?
I look forward to hearing how others have done this but this is my suggestion.
Once you have adapted and have “pretty good” endurance for your training rides, then start moving down slowly to see what you can tolerate. From the hoods, to the drops, to the aero bars. Develop good endurance in these new, lower positions. When you are ready to go to the aero bars you will probably want to raise the stem or the pads on the aero bars so it is not as extreme as before and then come back slowly, as you adapt. You may never get back to where you were before, but does it matter if you are faster? As you get better at this you should frequently test yourself to see if you are faster in a little more up position or a little more down. As you get more time on the cranks your “optimum” position will undoubtably change.
Then, race like you train. Even if racing on regular cranks (or RC’s) don’t race in a position that you can’t sustain in training on the PC’s (I am asuming you are riding the PC’s exclusively) because, if you do, this will force you to use your muscles in a way you don’t normally use them and force you to go back to the old patterns just to survive, which, I think, will make you more prone to injury (besides slowing you down).
Let me say one more thing that I didn’t address, that you asked.
I don’t think it makes any difference whether it is a tri bike or road bike. The issue is the hip angle. Open the hip angle and PC’s are easier to use. Close the hip angle and they are harder. A tri bike should open the hip angle some, unless the handlebars are lower, which they frequently are.
That hits the nail on the head to me…it’s hip angle, not whether you are on a tri bike or road bike. In fact, riding upright on a tri bike is the easiest way to begin PowerCranking. It isn’t comfortable, because Tri-bikes don’t tend to be comfortable when ridden upright, but, it is a more-open hip angle and therefore easier to keep pedalling.
I agree that “the most aero” position is only part of the biking solution. Power is king. But, aero plays a part…and the faster you go, the more aero counts. I think the average cyclist will be faster in a position that provides the most power. However, the better cyclists may have to strike a balance that provides a more aero position even if it isn’t the absolute most powerful one.
Also, the best cyclists probably do a better job of what PowerCranks force the rest of us to do…at least unweight the rising crank. Even the best cyclists quickly see that they haven’t been doing as good a job at picking up the rising foot as they thought when they try Powercranks for the first time. It is humbling.
But, put the two things together…average cyclist, and more powerful position…and you have a recipe for big improvement by training on PowerCranks. It doesn’t matter if they sit almost straight up if they are gaining more power than their loss of aerodynamics costs…they will be faster. Train over a period of time, and at some point, the aerodynamic forces will require the person to close that hip angle more, i.e., get lower. It’s all a process, one that is primarily driven by the ability to generate sufficient power to the point that the requirements of aerodynamics begin to play a larger and larger role. Don’t forget comfort, too
It looks like I might have to change my handlebar set-up on my Tri bike as they are One-piece (Angel) bare/extension/stem and I have no more room for spacers. Perhaps until I get my new post powercrank position dialed I will get some seperate basebar and Tri bar extensions and may be one of those adjustable stems from Giant which can be gradually lowered.
After a week of normal cranks I am back on Powercranks. The first day took a little getting use to again, but I rode pretty hard last night and was able to say with the roadie AA ride.
Last time I checked out Hellriegel, Norman Stadler and Jurgen Zack, what I saw was a bunch of guys riding forward and pretty upright (i.e. very non aero). These guys clearly produce huge watts in an upright position, which is what all PC riders have learned even once you have adapted (for me, over a year of aero PC riding). If you plan on racing long course, this position has many advantages:
more power
better digestion
easier transition to running since HF, lower back and hamstrings are taxed less and are closer to running position
Finally, since you are typically going slower in half Ironman and above (say 20-24 mph) vs Olympic (say 23-27 mph), the impact of being less aero is not as bad.
If you can suck it up and ride in a Bjorn/Larsen/Peter Reid position for 180K and still run fast off the bike like Reid, then sure, go aero too, but for the rest of us, power and digestion are likely more important parameters in half ironman and above.
