Re: 24 hole drilling and powertap hub: advice, ple: Bikefanclub.com

Yep. Glad you got it. Check this out from a local coach:

We actually have done some research on pedal stroke economy at Fitness Concepts and have found that improving pedaling technique will have a large influence on overall economy.

We tested a category 1 cyclist. The cyclist worked extensively on her pedal stroke. We loaned her a pair of Powercranks and also had her do extensive sets of tempo tension - mid zone 3 at 40-60 rpm with specific concentration on either the downstroke, backstroke, or upstroke. She also spent almost an hour a week doing legspeed tempo - riding at the highest cadence she could maintain smoothly in her easiest gear.

As expected during preparation and base periods, her maximal oxygen consumption, and therefore energy expenditure, decreased. Her oxygen consumption at LT was exactly the same. Look at the changes in her pedaling economy at all three thresholds in the results below. Wattage increased significantly at both LT and max without any increase in energy expenditure - just by making her more efficient. How would you like 25 more watts at exactly the same energy expenditure at LT?

What we see is that VO2 at aerobic threshold has increased, at LT it is exactly the same, and max VO2 has dropped slightly. Just as would be expected during base period.

Improvements at all three thresholds were dramatic ... 5.2% at aerobic threshold, 12.2% at LT, and 13.3% at max.

October January Change

Aerobic Threshold VO2 2.07 2.23 + 7.7%

Aerobic Threshold Wattage 150 170 + 13.3%

Aerobic Threshold Econ. (W/L) 72.46 76.23 + 5.2%

Lactate Threshold VO2 2.88 2.88 0

Lactate Threshold Wattage 205 230 + 12.2%

Lactate Threshold Economy 71.18 79.86 + 12.2%

Peak VO2 3.63 3.45 - 5.2%

Peak Wattage 260 280 + 7.7%

Peak Wattage Economy 71.63 81.16 + 13.3%

A cat 1 cyclist is not likely to improve max VO2 by 13.3%, but she could improve power to that degree with consistent, specific work on pedal stroke mechanics.

I understand that this is not a controlled study, but we have seen similar results with many of the athletes we work with.

Adam

Adam R. Coon

USACycling Expert Coach

Joe Friel's Ultrafit Associate

ACE Certified Personal Trainer

www.Fitness-Concepts.com

www.OptimumFitnessResults.com

www.evolutioncycling.org

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