Ok, first off I'm not big on training gadgets or equipment. I like to keep it simple or find low cost alternatives. Want to buy jump soles, do calf raises on a set of stairs, I prefer hills to a parachute, agility ladders are unecessary if you have a set of sticks or cones. However, I keep an open mind to see what devices carry any benefits and if they are worth your time and money. So with that said I'm going to give you my first ever product review. Let me tell you how it started:
This year I decided to pursue full time training for the track season. I trained part time last year and had decent results, but my training was hampered by problems with tendonitis in my left knee due to the torque and pounding of sprint work. So at the beginning of this training period I wanted to find an alternative form of training to supplement my running. Now I've always believed in cross training to improve overall athleticism and fitness. I regularly research the training techniques of swimming, gymnastics, dance, cycling, and a host of other sports. So I had to answer this question; what could I do that was low impact but incorporate high velocity, anaerobic lactate capacity and neurological firing required for sprinting?
I choose to research biking. I've always rode a stationary bike and liked the rhythm and velocity of riding. I even worked on my running mechanics by using toe clips and focusing on a toe up heel up step over action on the bike just as in sprinting. So I decided to delve into this further and see what types of workouts sprint racers did and I found something that peaked my curiosity.
I found a website that advertised a device claiming to improve cycling speed, power and endurance and even claimed to have some cross over benefits to athletes in other sports. I thought it may have applications to improve sprint speed but they didn't have any hardcore evidence. That site was www.powercranks.com.
Per the Power cranks literature they are designed to do two things for non-cyclist athletes:
1. They allow the athlete to train the hip flexor muscles into serious aerobic muscles. Turning the major hip flexor muscles (the iliopsoas) allows the athlete to incorporate new muscle mass into his or her aerobic athletic endeavors and recover more quickly from their anaerobic efforts.
2. They isolate the legs, preventing a strong leg from compensating a weak leg, forcing the weak leg to obtain the same strength as the strong leg. A great injury prevention tool and a great rehabilitation tool should you have any physical problems or be recovering from injuries.
How they work:
Conventional cranks assist in the pedaling action because they essentially are one unit. Here's what I mean, on conventional cranks when you push one pedal down the opposite one comes up, without any effort being asked of the opposite leg. So you work half the revolution before the opposite leg assists. So you generally work the quadriceps muscle.
Power cranks differs, in that each side is independent, they swing freely of each other. So when you ride the power cranks you must not only push down but also recover the foot up and over to continue. In other words on power cranks you work the complete revolution. This way of pedaling works the quads, hip flexors, soleus, and hamstrings.
After reading the site, I was so interested I looked into purchasing a pair and went to a local dealer to check them out. Unfortunately the dealer didn't have a pair set up but told me the inventor Frank Day was a locale guy and I should give him a call. So I phoned Frank and he invited me to come try a pair. I went by, tried a pair for a few minutes and wasn't sold but thought they had potential and struck a deal with Frank to give him a review of the product from a track sprinters perspective and see if there was any benefit.
So that brings us to this point after twelve weeks and 24 sessions here's what I have to say:
How I used them with my training:
To be quite honest, the first day I tried it seemed like a complete failure. I couldn't sustain a pedal cadence for more than 1-2 minutes at a time before I would have to stop. My quads and hip flexors were burning as if I had done sprints or 100 leg presses. I continued this torture as best I could for 15 minutes. When I got off the bike my legs were pumped and I couldn't walk straight. I thought maybe I wasn't using them right, but once I talked to Frank he said that was typical. It took just under ten sessions for me to build up to ride for 15-20 minute straight then another 4-5 sessions to be at 30 minutes straight. Even though initially it is VERY difficult, once some base is established the body adapts pretty quickly. Currently I am riding two to four sessions a week at 30 minutes with a cadence of 80-83 rpm (revolutions per minute). That's far faster than my initial cadence of 60-65 rpm.I vary my gears and trainer resistance and have incorporated intervals of short bursts and single leg reps.
Field Results:
One thing I can attest to is that after eight or so sessions my sprint times were suprising. My practice times indicated I was running four months ahead of schedule. Hitting times in November that normally didn't come until March. Around my eighth session or so I switched from short intervals to longer sustained riding sessions of 20-30 minutes and that's when I really started to see benefits in improved endurance. My speed training had mainly consisted of 30-60m sprints. I was switching to longer anaerobic lactate work at 200-300m and I was amazed at how my legs were able to keep rhythm and pace for these distances. The adaptation time be it endurance or sprint based seemed to take about the same time 4-8 sessions, thats fast. These were always followed with improvements in running performance.
Other effects of the training were:
1. Coordination: Ease of running mechanics, my legs went through the toe up, heel to the butt, step over running mechanics quicker and smoother than before. Coincidentally we track athletes call it "cycling".
2. I definitely felt an improvement in strength of my hip flexors and better utilization in running mechanics.
3. Another plus was I quickened my ground contact time; my foot came off the track quicker without conscious effort. This is exetremely crucial because studies show the difference between elite and normal sprinters is the ability to reduce ground time while still applying optimal force.
Here's the low down:
What I didn't like:
I'll be up front they are pricey (retailing $700-900). They are not an investment for the casual competitor. The cranks take some time to adjust; it takes a while to get your seat, handle bar, and gear settings. I have the adjustable up and down version so that did complicate things. However once dialed in they provide a great training dimension. If you're not an avid biker you do have to get used to riding in the saddle awhile. This can add to the initial difficulty and soreness (especially rear end and low back). Besides the price for the cranks you may also need to purchase additional equipment such as: toe clips, seat pad, trainer, and cadence clock. In total these items can run you a minimum of $200. Even after being used to the setup it still is not the most comfortable situation, especially for non-biking athletes. Ideally a stationary bike with adjustable and easy settings built for the cranks will be optimal. Thankfully that's a solution being solved right now by Frank Day.
What I liked:
I like that the cranks allow you to mimic or at least come close to the proper running cycle. I also like that you get instant feedback on your efforts, if you have a weak point in your running cycle the cranks will let you know because you will skip or pause. This helps you eliminate these weak spots and perform strongly through the whole cycle. I also like that it helps develop symmetry in both legs, you will start to lose the feeling of having an overly dominant leg. I also like that it allows you to get a good anaerobic lactate workout without the impact to the body. The device also works on foot recovery which directly effects ground time which means fast running speeds. Lastly, you can perform a variety of training routines be it cadence, turnover, endurance, strength or power.
My final verdict:
The setup was a pain, it takes some time to learn to pedal and is not something that I always look forward too because I know its going to hurt like hell but believe me I'm not giving them up. The results have been extremely encouraging and the potential for its inclusion into regular training programs is awesome. These cranks are a great supplement to any running program whether you're sport is on the track, playing field or court. With the Power Cranks the bike transcends its use only as a rehab or cardio device, it becomes a true training machine. If your truly serious about moving to the next level check these out.
To purchase or read more about the Power Cranks device please visit their site at: www.powercranks.com.
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