View
217
Download
1
Category
Tags:
Preview:
Citation preview
Evaluation of PowerCranks as an Effective Training Tool
Michael Durner MS, CSCS
USA Cycling Certified Coach
Pow, Pow, Powerwheels
History Description Evaluation
Efficacy Cost/Benefit Safety
Recommendation References Questions
History of PowerCranks
Designed by Dr. Frank Day, finisher of 1st Ironman Triathlon
Originally for use in vehicle to set human powered land speed record
History of PowerCranks
Only about 1% of all cyclists are able to utilize entire pedal stroke for power production (including pros)
Day realized that PowerCranks could be an effective training tool for cyclists and triathletes
Description
Using a one-way clutch in each crank arm allows them to move independent of one another
Crank arms will not return to the 12 o’clock position unless actively moved through all 360 degrees of rotation
Description
Rider is essentially performing single leg drills with both legs simultaneously for the entire ride
This forces the use of hip and knee flexors which are usually passive while riding
Efficacy
In a study from KU, a group that trained with PC for 6 weeks saw improvements in heart rate, O2 consumption and gross efficiency over pretraining tests
The PC group’s heart rates were also significantly lower than the non PC group with identical training plans and similar pretraining values (Luttrell & Potteiger, 2003).
Efficacy
Over an 8 week period, Exercise Physiology Professor, Dr. Stephen Cheung saw the following result from using PowerCranks 8% increase in power index Heart rate at pretest lactate threshold
wattage was 8 – 10 bpm lower in post test
Lactate Threshold 15w higher in post test
Efficacy
“The damn things actually insist (it’s easy to attribute will to these things) that you pedal properly in order to get power and pedal efficiency… (Howard, 1999)”
Without a doubt the finest tool available for learning a better pedal stroke are PowerCranks…they bring results faster than any other training technique that I am aware of. (Demerley, 2001)”
Cost/Benefit Ratio
“These cranks may seem expensive, but they are worth it in terms of the results you get and how fast you get them. If you use them you’ll get faster, fast.” (Demerley, 2001)
Retail Price = $790 US
Safety
All sources recommend starting on a stationary trainer
Less experience = more time on trainer
Steep learning curve for climbing out of the saddle
Not for mountain biking or technically demanding road situations
Recommendations
Positive results of evaluation
Definitely recommend them but with stipulation based on athletes’ goals and ability level
Still plan on performing a self evaluation and possibly a more in depth training study
References
Burke, E. (2002). Serious Cycling, 2nd ed. Human Kinetics, Champaign, IL Cheung, S. (2005). “PezCranking: PowerCranks Baseline”, Pez Cycling News.
Pezcycling.com Crawford, R. (2002). “Tune up your Efficiency.” Bike.com Demerley, T. (2001). “Get Fast, Fast.” Xtri.com Golich, D. (2005). CTS Premier Coach. Personal interview. Horowitz, J. (2004 – 2005). “PowerCranks Training Diary”, Pez Cycling News,
Pezcycling.com Howard, J. (1999). “CUTTING EDGE The Power that Spanks,” Triathlete. Sept. 99 Howie, C. (2005). Head Coach: Howie Endurance Project.
Howieendurnaceproject.com Larsen, B. (2003). “PowerCranks: Crank it up.” Cyclingnews.com Luttrell, M., Potteiger, J. (2003). Effects of Short-Term Training Using PowerCranks on
Cardiovascular Fitness and Cycling Efficiency. Journal of Strength and Conditioning Research 17(4), 785-791.
Manantan, C. (2002). “PowerCranks Product Review.” Pez Cycling News, Pezcycling.com
PowerCranks.com Zinn, L. (2005). Tech Report. Velonews, Velonews.com
Recommended