opinions re: power cranks

[Tamara Dantzer]

Hi all:
Just looking for some opinions re power cranks...I have read lots of posts with people frustrated regarding their swimming efficiency...but for me it is the biking.
What role do power cranks play in learning to be a better cyclist?
I understand I may not want them on all the time..but what about on a secondary bike to practice??
Any ideas or comments would be appreciated:)
Thanks in advance,
Tamara

[Champigny]

Hi Tamara,
I have had a bike with powercranks on it for 5 years. What they do is prevent you from "gear mashing", that is, only pushing down throughout the cycle stroke. With powercranks you are constantly forced to pull up, forward and back on top of just pushing down, which can greatly increase your stroke efficiency.  Although the force exerted in the pull upwards may or may not itself create forward momentum, it allows the downstroke of the opposite leg to create more forward momentum, and power.
When I started with the powercranks, I could only use them for about 90 seconds - the new movement requires huge recruitment from the hip flexors and they burn in no time. Adaptation is quick, however, especially if you use them regularly. They suggest only using pc's and not normal cranks at all at least for the adaptation period.
Using the hip flexor in the cycle stroke may be more effective because you a recruiting MORE muscle, and thus able to spread out the work (and lactate) over more muscle mass.
Powercranks can actually aid running as much as they aid biking because of the hip flexor recruitment. If you don't have another bike to put the pc's on, you can buy a lockout version to make them regular cranks whenever you want opposed cranks. The penalty there is that they are heavy.
Good luck!

Hi all:
Just looking for some opinions re power cranks...I have read lots of posts with people frustrated regarding their swimming efficiency...but for me it is the biking.
What role do power cranks play in learning to be a better cyclist?
I understand I may not want them on all the time..but what about on a secondary bike to practice??
Any ideas or comments would be appreciated:)
Thanks in advance,
Tamara

[Andrew]

Mike certainly has more experience than most with the Power Cranks, which really should be called "Coordination Cranks". But we should note that Martin also has used them successfully for quite some time,  Joel is now 6 months into some specific training with them, and Chris is now fully committed having built up his newest bike with Power Cranks, to make his morning commute a little more challenging. Their experience will be worth hearing about.

From a coach's point of view, I would say they are a fabulous tool if used correctly, and would echo Mike's comments that one needs to commit 100% to using them to get the full benefit. If you want to try them before you buy them, we can ask Joel to bring his down with him to the next EES, and if you have a pair of shoes with SPD cleats, you can give it a whirl. Don't be surprised by the initial difficulty. I was the same as Mike...90 seconds at the most for the first few days. But quickly grew to be able to handle over an hour within the first month.

[GinnySellars]

I have jumped on our PC very seldom because I didn't commit to the adaptation period. I can do 30 seconds properly, and about 3 min using every accessory muscle I can recruit. I have a major hip flexor weakness that is greatly revealed on the PCs. It's nice to set up the PC bike next to another bike, or treadmill so you can alternate until you can go for longer.

Consider trying ours before you buy your own to make sure you want to spend the money.

Ginny

[MartinC]

Hi Tamara, I have had PCs for just on one year now. I can echo everyone else's experience in the initial phase. You start out humbled, with screaming hip flexors! But with time adaptation takes place. It can be frustrating though............
In terms of outcomes, I can only speak anecdotally. I do know I had about half the mileage/trainer time of previous years with no PCs yet still managed very close half and olympic bike times this year to the same races in previous years.
I don't know if this can be measured in any way but I feel that with limited time to commit to each aspect of training the PCs give me a better return on shorter workouts. (I am sure this is completely psychological but placebo effect counts.......)
I have the a set with lock out rings, and they did save me a couple of times out on the road when I over estimated my ability to go the full distance.
Cheers,M.

[Tamara Dantzer]

Thanks everyone- that was just the info I needed. Unfortunately I will be in vancouver this next weekend so I won't be able to try them but maybe we could arrange another time.
I appreciate all the responses:)