How Tadej Pogacar Won the Tour de France Riding 165mm Cranks

Summary

This script examines the benefits of using shorter cranks in cycling, as demonstrated by top cyclists like Tadej Pogačar. It delves into the biomechanics, aerodynamics, and physiological advantages, such as improved comfort, reduced knee height, and increased muscle force. The script also discusses personal experiences and professional evidence suggesting shorter cranks can enhance performance without metabolic drawbacks, ultimately advocating for a trial of this setup for improved cycling efficiency and reduced discomfort.

Takeaways

• 🚴 Tadej Pogacar, a top cyclist, has switched to 165 mm cranks from 172.5 mm, which has significantly improved his performance.
• 🔧 Shorter cranks reduce the knee height at the top of the pedal stroke, potentially improving comfort and efficiency.
• 📏 Adjusting the saddle and handlebars by the same amount as the crank length change can maintain the rider's body angle and improve comfort.
• 🦿 Shorter cranks may lead to a more open hip angle, which can be beneficial for riders with hip flexion or rotation limitations.
• 💨 Smaller cranks can decrease lateral pelvis movement, leading to a more stable and efficient pedaling action.
• 🌬 A straighter spine position from shorter cranks can improve breathing efficiency and comfort.
• 🦶 Reduced heel drop at the top of the pedal stroke can enhance biomechanics and aerodynamics.
• 🔄 Shorter cranks can increase force production capacity at the same cadence by allowing for slower muscle contractions.
• 🔝 Research suggests that shorter cranks can provide mechanical advantages and higher peak power production.
• 🏁 Shorter cranks may allow cyclists to reach peak power more quickly in sprint efforts, although this point is debated.
• 🛠 Changing crank length affects bike fit, and consulting a professional fitter is recommended for proper adjustments.

Q & A

Why did Tadej Pogačar switch to 165 mm cranks?

Tadej Pogačar switched to 165 mm cranks from 172.5 mm to potentially benefit from a combination of aerodynamics, biomechanics, physiology, and comfort improvements, which have led to him dominating the 2024 Tour de France.

What biomechanical changes occur when using shorter cranks?

Shorter cranks reduce the knee height at the top of the pedal stroke, which can lead to a more open hip angle, potentially making for a more comfortable riding position and reducing the risk of certain types of knee pain.

How does changing crank length affect the saddle and handlebar height?

When switching to shorter cranks, the saddle should be raised by the same height that the crank length shortens by to maintain the same knee angle at the bottom dead center of the pedal stroke. Optionally, raising the handlebars by the same amount can maintain the trunk angle relative to the horizontal.

What are the aerodynamic benefits of using shorter cranks?

Shorter cranks can create a more aerodynamic upper body position by allowing for a lower chest height if the saddle is raised and handlebars kept low, reducing air resistance and the power needed to cycle at the same speed.

How can shorter cranks affect muscle force and endurance during cycling?

Riding with shorter cranks can increase force production capacity as the slower muscle contraction allows for the use of more fatigue-resistant type one slow-twitch oxidative muscle fibers, enhancing endurance.

What is the impact of shorter cranks on metabolic efficiency during cycling?

Studies have shown that metabolic demand is not greatly influenced by crank length, and changes to 5 mm longer or shorter cranks in steady-state submaximal cycling do not affect heart rate or gross efficiency.

What evidence is there regarding the impact of crank length on power production?

Research by Dr. Jim Martin PhD indicates that the highest peak power production was achieved with 145 mm cranks, and another study showed the highest average and peak power with 150 mm cranks during 30-second sprints.

How does the change to shorter cranks affect the pedaling action and stability?

Shorter cranks can lead to a more stable pedaling action with less disturbance on the pelvis position due to the more vertical angle of the femur during the upstroke, potentially resulting in less energy cost and a lower heart rate.

What is the recommended approach to changing crank length on a bike?

It is recommended to consult a professional bike fitter when changing crank length to ensure all appropriate alterations are considered for a proper bike fit.

What personal experience does the script's author share regarding shorter cranks?

The author, who is 6'4 and uses double XL frames, switched to 160 mm cranks from the original 175 mm and found it beneficial, with reduced hip and knee pain, higher peak power, stronger sprints, and easier long rides.

What advice does the author give for those considering trying shorter cranks?

The author highly recommends riding with shorter cranks and suggests that once tried, cyclists may not want to switch back, emphasizing the benefits in performance and comfort.