Originally Posted by CoachFergie
How did you arrive at a 30% improvement in power? Improvement from what; power from a individual pursuit he did 7 months prior to the power measured from his ride at Master's Worlds?
That is easy. He reported his best speeds from the prior season to after the current season "My pursuit pace for training improved from last years 30 mph to 32 mph this
summer. My top speed improved from around 35mph to 38mph." and I went to analytic cycling.com and assuming everything else remained the same found out how much more power would be required to see those speed improvements. Turns out it was slightly different for the two speeds but about 30%, as I remember. You can do it. See what you get.
Training is how most people make their improvements in performance
Of course that is true. But, in this case we have a rider who was failing to improve with just more training who improve dramatically using the PowerCranks. These reports were posted in both the old Rec.sports.triathlon and rec.bicycles.racing groups. These are archived on google groups. I went back to see if I could get his progression. I have copied and reproduced his 4 reports here. You can see it took him 3 weeks of "immersion" training to just get back to his baseline power (report #1). At 5 weeks he still hasn't seen any aerobic power improvement but is starting to see some anaerobic power improvement and has seen some improved race results (again almost immersion training). (report #2) After 8 weeks of essentially immersion training he is now reporting that "My pedaling technique is now almost automatic and I now
notice very little difference between the power cranks and regular ones." yet his aerobic power still hasn't changed much although he still sees improvement in his anaerobic power. (report #3) It isn't until his final report, after 7 months, that he is reporting his huge improvement. With this demonstrated time course it is totally unreasonable to expect a 6 week study involving minimal part-time use to demonstrate substantial improvement. For your edification here are the reports (they are too long for one post so I will post them in two parts)
PowerCranks Report #1
Mar 29 2000, 12:00*am
>Having previously stated that the Inventor's claims (Frank Day) were
>outrageous I proposed this test to him to as an opportunity to demonstrate
>Your comments, questions and opinions are welcome.
Well its week three and I've certainly had my ups and downs with the cranks. Two days ago I was decidedly "powerfully cranky" and not "cranking powerfully". Things have turned around though and today I bench marked a 30min workout at 400 watts on the trainer. For those familiar with the CatEye Cyclosimulator, the setting was at 3% grade with the fan switched off but still installed. In my estimate this reading is between 50 and 100 watts too high.
A couple of problems I've had that I've finally solved are:
1/ Although I was extending my time of continuous pedaling It was not becoming any easier and there was a definite lack of power. I was having great difficulty in pedaling over the top. What I finally figured out was, by pulling up, my ankles were flexing with my heel being raised. My leg was about 1" higher going over the top. I solved it by raising my seat 1/2 inch and the difference is like night and day.
2/ I normally like my shoes on the loose side. Pulling up resulted in my feet moving around in the shoe a lot. I now have to cinch them up a lot tighter. This was no big deal but something I never considered.
Power * * * * * * * * * Time * * * * * HR * *Cadence * *Gear * *Date
400 w * * * * * * * * * *30 min * * * *140 * * *75 * * * * * 56/13 * 3/29/00
756 w (max) * * * * * N/A * * * * * * * * * * * * * * * * * * * * 56/13
Its taken me almost 3 weeks to be able to pedal with a revised stroke at the power output I was doing a month ago.
This may not sound significant to some but to me its quite an achievement.
My heart rate of 140 is 10 beats lower than before and my cadence is about
10 lower as well. Its naturally more comfortable to push and pull a bigger
gear with a low cadence with this stroke. At this time I could not go any
faster at a higher power output because my legs, especially pulling up,
wouldn't let me.
I still have to concentrate on the stroke but hope this will become
automatic with more training. On rainy days I ride my rain bike without the
cranks but I still pedal with the revised stroke just as if they were there.
Bottom line is .....3 weeks and we are even.
PowerCranks Report #2
Apr 21 2000, 11:00*pm
This is report #2 from my training assessment of the Power Cranks For more info on the cranks see www.powercranks.com
. It was the official start to the race season up here in the Pacific
NW where I raced a crit on Saturday April 1st and a Road Race on
Sunday April 2nd.
In the crit which was a combined Masters 40+. I placed 2nd in 50+ and
5th over all. I'm no crit racer.
In the RR on Sunday which was a Pro 1,2 , I placed 9th.
Significant is the fact that I used the pulling up technique when
accelerating, bridging, taking a pull and finishing. More significant is the
fact that in 10 years of racing the Volunteer Crit Season Opener this is my
highest placing. Even more significant is the fact that as a Cat 2 for the
last 3 seasons I have never placed in the top 10 in a pro 1,2, race. In both
races there were people off the front but I managed to win both field
sprints out of a chasing group. I attribute this to the pulling up
Since then I have had some technical problems with my training bike and
haven't been able to achieve adequate mileage with the cranks even though
I still incorporate the pedaling technique as much as possible. I have only
managed to maintain my aerobic output from the previous report where
it felt comfortable at an even lower cadence. See below.
Power * *Time * * * HR * *Cadence * *Gear * * * * Date * * * *Max
400 w * * 30 min * 140 * * *75 * * * * * 56/13 * * * * 3/29/00 * 756 w
400w * * *30 min * 150 * * *70 * * * * * 56/12 * * * * 4/22/00 * 745 w
Can anyone comment on the significance of the increased HR?
The last couple of weeks I have felt tired and maybe a little overtrained
from an increase in workout intensity.
Interestingly on the track I have noticed improvement in anaerobic
output with the pulling up technique over last season.
Experiencing difficulty in keeping up with the paceline when it reached
30+ mph for the last 10 laps of a 30 lap workout, I returned next week
with a 101 inch gear (94 inch previously) and had no problem.
Riders familiar with track will know this is a monster gear for early
season workouts but it felt as comfortable as last year at 94in with the
pulling up technique I have acquired from training with the cranks.
I also did some 800m intervals at 31/32 mph where previously
I was maxed out at 30mph. On a roll, I figured I would see what my max
speed is and managed to get up to 36mph. Comparing this with my max
output on the trainer puts the trainer readout about 100watts too low at
700/800 and 50/100 too high as previously determined at 300/400.
With my training bike back in commission I will get back on track with more
miles on the cranks over the next few weeks for the next report.
To summarize for report #2.....aerobic output maintained
* * * * * * * * * * * * * * * * * * * * * * * * * *anaerobic output increased