You Should Be Using Shorter Cranks, Here's Why

Summary

The video explores the rising trend of shorter cranks in cycling, highlighting the success of pros like Tadej Pogačar who switched to 165mm cranks. The video delves into the science behind crank length and its impact on performance, addressing concerns about power output, efficiency, and injury prevention. Research suggests that while shorter cranks may provide small advantages in sprinting and positioning, they don't significantly affect sustained power. The video argues that for most cyclists, shorter cranks offer marginal benefits, especially in terms of comfort, aerodynamics, and knee pain reduction, making them worth considering for bike fit optimization.

Takeaways

• 😀 Shorter cranks are gaining popularity among performance cyclists, with notable pros like Tadej Pogačar switching to 165mm cranks.
• 😀 The trend of shorter cranks is based on anecdotal success but raises the question of whether they actually improve performance or are just a passing trend.
• 😀 Shorter cranks can help with bike fit, improve aerodynamics, and reduce knee pain by reducing the range of motion during pedaling.
• 😀 There is limited research on the direct relationship between crank length and knee pain, but switching to shorter cranks is a common recommendation by bike fitters.
• 😀 A shorter crank length may reduce the hip angle, potentially allowing for a lower and more aerodynamic position on the bike.
• 😀 Research shows that changing crank lengths by 50mm typically results in less than a 1% decrease in power output, with 165mm being close to optimal.
• 😀 Crank length should be chosen based on leg length, with some studies suggesting that 18-20% of inseam length is ideal for maximum performance.
• 😀 For sprinting performance, shorter cranks like 165mm may provide slight advantages, but they are not a significant game-changer for most cyclists.
• 😀 Long-duration efforts like endurance riding do not show a notable difference in performance when switching crank lengths, as the body works similarly across different lengths.
• 😀 The ideal crank length may vary depending on a rider's height and leg length, but research suggests 165mm is a good middle ground for most cyclists.
• 😀 Shorter cranks may be beneficial for certain riders, offering marginal gains in sprint performance, aerodynamics, and comfort, but longer cranks do not offer clear advantages in terms of power output or efficiency.

Q & A

Why are shorter cranks gaining popularity among performance-oriented cyclists?

Shorter cranks are gaining popularity because pro cyclists, like Tadej Pogačar, have adopted them, leading to notable performances in races like the Tour de France and World Championships. The trend has sparked interest among cyclists looking for potential benefits in power output and aerodynamics.

What are the main reasons cyclists might switch to shorter cranks, aside from performance?

Cyclists may switch to shorter cranks to reduce knee pain, as shorter cranks involve less knee flexion, or to achieve a more aerodynamic position. Additionally, bike fitters may use shorter cranks to address fit issues or improve comfort during high-volume training.

How do shorter cranks affect knee pain?

Shorter cranks can help reduce knee pain because they limit the range of motion in the knee, meaning the rider doesn't need to bend their knee as much. This is beneficial for cyclists who experience knee pain during long rides or high-volume training.

Does switching to shorter cranks always lead to better performance?

Not necessarily. Research suggests that while shorter cranks may provide marginal gains in sprint performance, they do not significantly affect power output for longer efforts. The impact on sustained efforts or efficiency is minimal, so the benefits depend on the individual cyclist's goals and fit.

What do studies say about the impact of crank length on sprinting power?

Studies indicate that crank lengths closer to 165 mm may slightly improve sprinting power. However, the gains are small, and the power difference from switching crank lengths by up to 50 mm is generally only about 1%, so while it can offer marginal gains, it is not a major performance enhancer.

How do crank lengths affect sustained efforts like endurance cycling?

For longer efforts, research shows little to no effect on performance with changes in crank length. Studies found that heart rate, gross efficiency, and power output did not significantly change with shorter cranks, indicating that crank length doesn't substantially impact endurance cycling performance.

Are there any specific advantages to shorter cranks for cycling?

Yes, shorter cranks can improve aerodynamics by allowing a rider to achieve a lower body position. They may also reduce the likelihood of knee injuries, provide more comfortable bike fits, and slightly improve sprint performance, especially for cyclists seeking marginal gains.

Is there an optimal crank length for all cyclists?

The optimal crank length depends on a cyclist's leg length and fit preferences. Research suggests that for most cyclists, especially those with average inseams, 165 mm cranks may be ideal, with adjustments made for taller or shorter cyclists based on their specific measurements.

How does cycling experience influence the effect of crank length on performance?

Cycling experience appears to play a role, with one study showing that novice cyclists performed better with shorter cranks (e.g., 145 mm). However, this was specific to less experienced riders, and the impact on highly trained cyclists may differ. Most studies involve less-experienced cyclists due to difficulty sourcing trained participants.

Would switching to shorter cranks be worth the investment for a competitive cyclist?

For a competitive cyclist already considering new components, switching to shorter cranks could provide marginal gains in sprinting and comfort, without significant downsides for longer efforts. However, the change might not justify the investment unless it's part of a broader bike fit or performance optimization plan.