Powercranks is the new shit.
Powercranks är ett par vevar som "inte följer med runt". Om du slutar trampa med den ena foten, så kommer den andra foten i kapp. Som träningsredskap ska de ge ett jäkla bra rundtramp.
Josh Horowitz knäcker myten om Fixien som träningsredskap.
http://www.pezcyclingnews.com/?pg=fullstory&id=6366
Myth #1: Riding a fixed gear improves pedaling efficiency and leg speed.
I might as well get the big one out of the way first. Fixed gear bikes are a great toy for tooling around town, cruising the beach, or propping up for all to see outside the coffee shop, but they have no place in a serious road cyclist’s training routine, unless your primary goals are riding on the velodrome. Here’s why:
• When you practice high cadence training on your road bike you are forced to recruit the muscle fibers that are necessary for quick contractions in the pattern required to keep the pedals moving. However, on a fixie, the pedals are always spinning in perfect circles at very high speeds no matter how sloppy or inefficient your stroke is. Your muscles aren’t required to act, they are really only required to react.
• Riding a fixed gear is the exact opposite of riding PowerCranks, whose advantage has been proven repeatedly on this very site. PowerCranks require your muscle fibers to fire throughout the 360 degree pedal stroke. You are required to push across the top, push down in the front, pull across the bottom and pull up in the back. Your pedal stroke may slow temporarily, but the muscular foundation becomes so solid that it only takes a few weeks of high cadence on your road bike to turn the strength you built on the PowerCranks into power.
• Compared to a fixed gear, even on a regular road bike, your muscle fibers are forced to fire in a very efficient manner. At the very least, you’ll have the experience of pushing down and, to some extent, controlling the movement throughout the pedal circle. On a fixed gear, the bike is literally doing all the work for you. You’re really not teaching your legs anything but to get tossed around at ridiculous speeds. Think about a gym member who takes indoor cycling classes which utilize a large heavy fly wheel. They may get their legs whipped around in crazy circles at a cadence of up to 140 rpm, but have you ever seen them achieve this on a real bike? Trust me, it doesn’t translate.
As a final proof, I offer you up this most recent example. Every year, I finish my season on the track. Last night I wrapped things up with the Points Race at Elite Nationals. Even though I geared up to a 50 x 14, due to the increased competition (Garmin Chipotle, Health Net, Rock Racing), I still spun out at about 150 rpm on some of the sprint laps. When I jumped back on my road bike today, however, I felt like I was chopping broccoli. My legs became so accustomed to the forced circles of the track bike that they became lazy, losing the ability to do the work themselves.
Just like with anything in cycling, skills are extremely specific. If you plan on racing on a fixed gear then it makes sense to train on one. If you plan on racing on the road, train on your road bike or, even better, do you winter base on PowerCranks, teaching your muscles to fire in absolute perfection and coordination, and then switch to your ride bike just a few weeks before race season. Save the fixie for the high school kids riding in tight jeans.
