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

For Your Viewing Pleasure

PowerCranks intro

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

Evaluation

Efficacy Cost/Benefit Ratio Safety

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)”

Efficacy

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

Questions????