24
July
2009
July
2009
Q-Ring Review P3: The Training Effect
You saw my ROTOR Q-Ring Reviews PART 1 & PART 2 before the Death Ride. Hundreds of you are now using these secret weapons with great success.
Today, I'll update you on the "TRAINING EFFECT" I have gained using these "FUNCTIONAL TOOLS" over the past few weeks and how when combined with my Cyclo-CLUB Pedal Action Techniques, you are guaranteed to see significant improvement in your pedal performance.
Remember, Cyclo-CLUB members get 10%OFF any Q-Ring Set!
THE Q-RING TRAINING EFFECT:
Hey Graeme, based on your reviews and others, I flipped my compact over to the Q-Rings about 5 weeks ago. Some initial problems, most of which I attribute to using muscles that were underdeveloped on round rings, but those disappeared after 4 or 5 rides. Question now, after starting at 3/3 position, should I change to optimize my performance? Have you, and what process did you go through to find the best performance?
I’m similar in body build to you (too large to be great in the hills, but lots of power).
You went through an adaptation phase, that Rotor says will happen for many. I went through it in a few days, only because I think I was more practiced with my own techniques from the club.
I have not changed positions. Haven’t felt I needed to. This is one of those cases where I wish they didn’t have options as simply because they’re there, everyone thinking they need to change.
Rotor says most will be set in position 2, however the only real way to know what is best for you is to shift after 6 weeks or so and try a new position and test and feel. Only way.
There is not right or wrong for all of us, only what you feel you need based on testing. I have been beyond happy, so no reason to try something else for me at this point.
Hope this helps. Use those techniques!;)
Graeme
Absolutely Graeme; I can wholeheartedly endorse the fact that with the techniques you (and my local coach) have instilled with core training and proper cadence form, that the use of Q-Rings really comes into play.
As a piece of evidence, my Q-Rings are on my road bike (50/36), and my cyclo-cross bike still has the standard round rings (48/34). I use the CX to shuttle back and forth to work twice a week through the National Park between Akron and Cleveland, Ohio ( 26 mile round trip). My road bike is used for weekly HIT and event riding (80+ miles per week). Pre Q-Rings, my Garmin 305 would steadily show an average RPM for each 13 mile ride to and from work at 87-88RPM. 5 weeks after the Q-Rings (remember, they are on the road bike, not the CX), my avg RPM on the CX has consistently been 91-93RPM. The Q-Rings, along with your techniques and training, have increased my ability to sustain a 4-6RPM higher cadence, and my legs feel fresher. I have reduced the time to work from 47 minutes to 42 minutes in those five weeks!
Just want to give you some credit! You’re doing a great service for us Everyday Cyclists!
When are compact cranks better? What about using Q rings in hilly areas and how is the shifting?