I'm a student rider named Inshim77.
Around May of last year, I started experiencing pain in my IT band. I worked hard on strength training and self-fitting, and thought that reducing the crank arm size would be better, so I reduced it.
I'm currently using a Majin P505 crankset, and since they don't originally sell crank arms separately, I couldn't buy them. However, I contacted Majin headquarters directly and purchased them for about 100,000 won.
I was planning to use 165, but they sent me 167.5, so I installed it for now. After riding lightly for about 10 kilometers, I'd like to write down my impressions.
1. Reduced knee strain
Even after riding about 10 kilometers, I felt a slight discomfort in the IT band area around my knee. But after changing to 167.5, the pain disappeared as if it were a lie. I'll have to ride more to know for sure, but I definitely recommend it for those who experience knee pain.
2. Power remains the same
My current FTP is around 3.0 and my weight is about 75 kilograms. When I tried dancing on a slight uphill, it felt a bit awkward, but the power didn't change significantly. I'm not sure what will happen on steep uphills, but there was no significant loss of power on gentle slopes. For those who are hesitant to change because they're afraid of losing power, I think it's worth trying.
3. Cadence increases
I wondered if reducing the crank length would have a big impact on cadence. But after using it myself, I realized it did have a significant effect. My average cadence used to be around 85-90, but after changing it, it increased to 90-95, about 5 higher. Although I only rode about 10 kilometers, the fact that it increased this much suggests that it's quite effective. For those with relatively low FTP like me, it's said that pedaling with cadence is more efficient than pushing with torque. I recommend giving it a try.
4. Easier to maintain aero position
Since my thighs don't rise as much from the top, abdominal pressure is reduced and my upper body is lower. It's not a dramatic change, but I think I'll be able to hold it for longer than before.
5. Increased glute muscle usage
The biggest thing I felt after riding 10 kilometers was the reduction in knee pain and the increase in glute muscle ratio. While researching IT band pain, I read that pedaling with the glutes can reduce knee strain. Reducing the crank arm length made me feel like I was naturally pedaling with my glutes without consciously doing so. My glutes were sore after riding.
I know that when you shorten the crank arm, you need to raise the saddle and move it back slightly. It's also said that changing the cleat position is good, so I hope those who are considering changing will refer to this.
I want to try 165 soon too.
Thank you for reading my long post. Please leave a comment if you have any questions and I will answer them.
