8 weeks and counting

Got my first set of Powercranks in Dec and using them about 4-6 times per week since. I'm a heavier rider, a sprinter, Master B 46yrs young with my long-term goal of competing and winning at the World's UCI Masters in Austria in 2013 in the 50-52 yr age group.

Started with the PC's as recommended on my indoor trainer at low rpm 60-65. After 8 weeks I'm averaging 85RPM, now using them on my rollers --- with new difficulty. Just when I thought I had made it through the 'learning curve'. Then I went outdoors. A big change going over bumps, around obstacles, braking, both feet at the bottom, and of course transitioning from flat, slowing into a corner to uphill --- thats going to take more work.

I would like to thank Andrew at Powercranks for all his advice and excellent customer service so far. I have my second set of lab testing in 6 weeks so I'm looking to seeing the effect the PC's have had on my training. I had not used them for my first test last Nov.

I did a ride the other day --- the temp had gone up to +, its cold here on the east coast of Canada --- on regular cranks with my training partner (a pure climber). A month ago he left me easily on a 500 m climb where he finished while I was still only two-thirds of the way up. Last week, I was in front of him and powered over the top. Did it seated and felt great.

I'm heading to Italy to train for three weeks in April and can't wait to see what the PC's will do for my cycling and running for this season.

Combination time!

So just a little reminder of my situation and why I am using Power Cranks! Unfortunately like so many athletes (especially female but not exclusive to!) and have been cursed over the last year with the dreaded stress fracture. Roughly 2 1/2 of them! (one was a stress reaction and yes there is a slight difference!) So action needed to be taken number one to get me to a healthy place but number 2, I want to be back racing, back doing what I love most! Sure, you can water run but honestly I can only do so much of that! My doctor then recently suggested using Power Cranks not specifically for my cycling but as a substitute for my running! Why? Because there is an emphasis on your running running when using them (hamstrings!) as well as improving your efficiency on the bike. So, every other day I have been riding with my Power Cranks as a substitute for the pounding of running and so far so good!

This week I began a combination PC/run. It was time to increase my long run and rather than increasing the actually run time I am riding the PC's first then jumping off and finishing off with my run. Yesterday was a 30 min PC ride then a 45 min run for a 75 min total long run.

I know I have only been using them for 3-4 weeks but the theory will be put to the test next weekend when I compete in Longhorn in the 70.3. With only 3x30 min runs a week and the rest on the PC's it will be interesting to see how I go over 13 miles!

I am also trying to increase my cadence now to emulate my running cadence more. This has been the most difficult part so far and requires a little more work!

Another Pro to train on PowerCranks

Sergio Marques will be starting his off season with a new training regime. In 2008 Sergio had the fastest run split in Kona. We hope that his new training regime will bring new found speed in his bike splits for 2010. We had the opportunity to meet with Sergio personally and to answer all his questions and share your stories with him.

Mahalo from Kona

Out on the Road!

I have now officially ventured out onto the road with session number 3 using my power cranks. It is okay if I don't have to stop for any traffic lights, stop signs or cars while I am still getting used to clicking in with my feet at the bottom of the pedal stroke rather than at the top! My ride was only about 10 minutes to Jeff's house where I used the trainer to ride the PC's for 30 minutes then rode home again. I am definitely starting to feel a lot more coordinated after only a short amount of time and can really feel my hamstrings and gluts doing work they normally would not. In other words, I am working my running muscles while cycling! Yah! That is exactly what I was after!

I am still riding at a relatively low cadence as I feel this is easier at the moment but next week would like to increase the time as well as try and do a few intervals of a higher cadence to supplement my training.

Time for a good stretch of those tired muscles!

Limited movement Power Cranks

This was my third and longest ride on the LM PC's. I went at least 80 miles in 5h and 22m and did two very long climbs(one 10 miles and one 6 miles) that varied between 6 percent grade up to about 10 percent grade with short stretches of 11-15 percent at times. I am finding that I can keep the click/clack to a minimum as long as I am in the proper gear. For me that is usually a lower cadence of about 60 but will know for sure when I get my cadence sensor for my new bike computer. Uphill is generally much better for keeping the click/clacking to a minimum and I usually get the feedback when going fast down hill or accelerating fast uphill. I am going to ride these cranks on the White Mt. Double Century on Sat, 26 Sept. even though they are killing my hip flexors. Currently I have about 130 miles on these cranks between three rides. Soon, I will be using both traditional PC's and LM PC's on back to back rides.

Alex Roberson

Session number 2!

Yesterday was session number 2 using the power cranks and I was able to reach my target of 30 minutes on the trainer after only lasting 10min on Monday. I found that by increasing the resistance it made it a little bit easier to keep the momentum going and avoid my horrible single leg cycling action that was happening earlier.

I definitely under estimated what it would be like to use them and I am fascinated reading other peoples blogs and how much they use them. I will have to build up to that over time, but this week plan on sticking to the 4 x 30 minute sessions on alternate cycling days.

My quads get tired from the pushing action, but you are forced more than usual to actually "pull" so the hamstrings get a descent work out, like they would if your were running. It is muscular fatigue more than anything the I feel.

In my situation, yes, it would be fantastic to see improvements in my cycling, but my sole purpose is to assist my running, or the lack off, due to injury. I am using the power cranks on my alternate run days to continue to work those muscle with out the pounding of road running.

Tomorrow I will use them again for session number 3 and hopefully again see some slight improvements in my efficiency more than anything else, which in the end will allow me to use them for longer.

Ouch! That was tough!

After not being able to complete Ironman Canada recently it was time to make some changes! I have unfortunately suffered from the dreaded stress fracture my fair share over the last year and was looking for another way of working those running muscles other than water running, x-trainer, you name it, I have tried it! What was going to work!!

After talking to a number of athletes who have used power cranks and my doctor I determined this may be the saviour I am looking for!

Not only to help improve my cycling, but aid in making me a more efficient runner and prevent that excess pounding when it seems at this point in time my body can't take it!

The truth is I have nothing to lose so why not!

So here I am day one, the bike was set up yesterday and today I attempted to ride with them on the trainer, just to be safe!

Oh my gosh! What a work out!

Thank god I had only set myself a target of 10 minutes!

I could feel muscles working that I never normally feel when I am cycling and I had built up a sweat after only 5 minutes.

This is going to be tough!

My plan is to use them on alternate days to when I am running and slowly build up the time.

It will be interesting to see how the legs feel tomorrow but it is obvious I have a lot of work to do on my pedal efficiency.

I am looking forward to the challenge!