I’m hoping to get some suggestions from experienced powercranks users.
I have recently acquired a pair of powercranks and after going through the anticipated “fun” of the first week, I am now able to ride an hour with a few requisite cruises with both pedals at the bottom. In terms of background information: I’ve been racing triathlon for 8 years, moving up to the Ironman distance in the last 3 years. Cycling is my strongest of the 3 events and I have a PB for the Ironman distance of 9:51 (IMC 2002 :59 5:09 3:38). I have been focusing on running so far this year and have only been riding about 200km a week with a few 300km weeks thrown in. My plan was to vamp up the cycling mileage and intensity over the next month after recovering from the marathon I completed yesterday. The acquisition of the powercranks makes me wonder about a few things:
Should I start an exclusive period of training on powercranks with 7 weeks to go before my first important race, an ironman qualifier? Is it too late adapt for this race season? Should I put the powercranks in the closet until the end of the race season? Other key races are a 1/2IM in 9 weeks and IMC in 4 months.
Should I stick with my scheduled bike training. 3 more weeks of base training (endurance and strength focus) then add weekly anaerobic threshold intervals (ie 4-5x 8-10min at CP30 ~320watts).
Why is a low cadence suggested when adapting to the powercranks?
I normally race most comfotably at a cadence of 105 +/-2rpm. After one week on the powercranks I find 90-95 comfortable. Should I be pushing a bigger gear to adapt faster?
Since my bike is my weakest leg, you guys have me thinking about PC’s, but starting in the middle of the season, despite the clearance (is it still on?) sounds daunting. So I have similar questions. I have some sprint and OD’s monthly until I’m planning to do a 1/2 IM in September. I have a hard time getting in 100 mi per week. I do one 50+, and 2-3 shorter rides or Spinervals. Any comments?
I just can’t see PowerCranks hurting a performance if they are started anytime before a big race and used exclusively (the caveate being you race smart). In general, I think you gain efficiency faster than you lose fitness and, if you take this approach, it will only be a few weeks before you are back working on fitness. It may be the only gains you see will be in the run for the first 3 months or so but that is something. In your case, you seem to be way above average in your adaptation so I think you should go for it. I actually know of two competitors in this years RAAM who started training on the PC’s less than a month ago for this race (they have both adapted extremely well as you). One is actually saying he thinks he can do it on the PC’s (in less than 3 months on them) to get my $5000 incentive offer. If that is the case that should shut up some of the “oh, these are so tough, I could never race an IM on them” crybabies out there I personally don’t think it will happen, but we will see.
One approach for anyone starting with a big race coming up would be to go one or two weeks exclusive then reassess. If your adaptation is not going fast enough then consider going part time and increase use after the race (especially if it is an ‘A’ race). If it is going well then give it another week or two. You should know that the adaptation is coming fast enough or not for the race you are aiming for. Everyone is different so you will have to assess yourself and do what you perceive to be best for you.
Your plan was to vamp up the cycling mileage and intensity. With the PC’s you will not be vamping up the mileage just yet but you will be vamping up the intensity.
In your instance, I’ll bet you could go exclusive now and see definite run improvement in that race 7 weeks from now (which I assume is IM distnace), both bike and run improvement in that 1/2 IM 9 weeks from now, and definite bike and run improvement at IMC 4 months from now (especially if you race smart as I have mentioned). If you go part time, expect only run improvement in these races but you will be ready to hammer come the off season and be way ahead next year over putting them in the closet and starting in the fall.
Lower cadences are suggested simply as a psychological tool to help users get their mileagee and time up so they don’t give up on the cranks early. Higher cadences are actually a more difficult workout but would be more beneficial in getting you race ready. It sounds like you can work on that aspect right out of the box although I think that 105 for 4 hours is going to be out of the question this year.
Good luck. Come buy and see me at IMC and let me know how it went.
I think you would benefit, especially by September. However, it will be hard to get up to 50 miles on them anytime soon if all you are doing is 2-3 short rides a week. You may need to adapt your schedule some for a few weeks but once you have some endurance you can go back to that type of training and be just fine.
I personally don’t think it will happen, but we will see.