pedaling technique

[cycleq]

Most pedaling power derives from the downstroke - so much so that you accomplish very little by trying to pull upwards with the opposite leg. The best technique is to try to unweight the non-drive leg by using a smooth circular rotation. Also, the gastrocnemius is a notoriously energy-hungry muscle so it is best not to try "ankling" too much in the pedal stroke. Rather relax the calf muscle and keep energy focus on the quads. This results in a flatter foot action and better energy utilization.

[Red Zone]

FF' date=' would you use your ankle to do this? or would you keep your foot level ?

[/quote']

 

Use your ankle, you will get more power

[NotSoBigBen]

Where the heck is this 'gastrocnemius'? Sounds like it's in the stomach somewhere ..............

[Slowbee]

 

Most pedaling power derives from the downstroke - so much so that you accomplish very little by trying to pull upwards with the opposite leg. The best technique is to try to unweight the non-drive leg by using a smooth circular rotation. Also' date=' the gastrocnemius is a notoriously energy-hungry muscle so it is best not to try "ankling" too much in the pedal stroke. Rather relax the calf muscle and keep energy focus on the quads. This results in a flatter foot action and better energy utilization.[/quote']

 

cycle, are you saying not to worry to much about pulling up with the opposite leg?

 

does this not go against what everyone has been saying?

 

[cycleq]

Slowbee, I'm saying good technique will develop an unweighting motion of the non-drive leg as opposed to any attempt to try and generate power on the upstroke. Do some power-testing to see how drastically power reduces as the drive leg nears the bottom of the pedal stroke. Carry this on and see how much efficient power you can develop with concerted efforts at pulling up on the non-drive leg.... Sorry, the results have been around for a long time so I'm not too concerned with anecdotal opinions. Good pedal technique is not just about making power - it is about making efficient and sustainable power. Look at a track sprinter as he leaves the blocks: see the short, concerted effort (while he stands) to lift up the non-drive leg... But how long is this sustained? It is merely a technique used to get up legspeed and momentum before he sits down and resorts to efficient motion. (Sorry, long answer)

 

Short answer - no, don't bother with pulling up!

cycleq2008-06-18 05:32:59

[gianni]

in fact pulling up with the non-drive leg can negate some of the effort being exerted by the drive leg.......

 

 

 

[Slowbee]

 

Slowbee' date=' I'm saying good technique will develop an unweighting motion of the non-drive leg as opposed to any attempt to try and generate power on the upstroke. Do some power-testing to see how drastically power reduces as the drive leg nears the bottom of the pedal stroke. Carry this on and see how much efficient power you can develop with concerted efforts at pulling up on the non-drive leg.... Sorry, the results have been around for a long time so I'm not too concerned with anecdotal opinions. Good pedal technique is not just about making power - it is about making efficient and sustainable power. Look at a track sprinter as he leaves the blocks: see the short, concerted effort (while he stands) to lift up the non-drive leg... But how long is this sustained? It is merely a technique used to get up legspeed and momentum before he sits down and resorts to efficient motion. (Sorry, long answer)

 

Short answer - no, don't bother with pulling up!

[/quote']

 

ummmm ... beginner cyclist, with beginner budget .... dont have power meter .. but will gladly accept donations though

 

Ok serious though, I do understand what you are saying. So best is to focus more generating effecient power on a downstroke?

 

Also was reading on the cycling news website. The guy was saying to rather have your shoe cleat slightly in front on the ball of your foot as opposed to over it. Is this correct? Does this also apply to mtn bikes?

 

 

[Sabre484]

How do you fix a problem in your pedal technique? I have found at times that it feels like my left and right legs are not really working in harmony..

[bruce]

http://tinyurl.com/3rj8e5

Ed Coyle did some research into this.  Pedal technique is not correlated to performance.  Just learn to push harder on the pedals!

[cycleq]

Slowbee, a good idea is to try and feel the pedal the whole way through the stroke. You can improve efficiency in the weak zones with slow cadence, seated climbing which will make you focus on the bottom and top of the power stroke. Also I believe you have mis-read the articles on cyclingnews. Steve Hogg has been advocating moving the cleats as far back as you possibly can to increase efficiency - if you look at the "wobblenaught" bike fitting methodology they advocate the same thing. Called "stacking the bones". I have been using it for some time with great results.

 

Look for improvements in pedal technique through cadence and relaxation.

[Slowbee]

 

Slowbee' date=' a good idea is to try and feel the pedal the whole way through the stroke. You can improve efficiency in the weak zones with slow cadence, seated climbing which will make you focus on the bottom and top of the power stroke. Also I believe you have mis-read the articles on cyclingnews. Steve Hogg has been advocating moving the cleats as far back as you possibly can to increase efficiency - if you look at the "wobblenaught" bike fitting methodology they advocate the same thing. Called "stacking the bones". I have been using it for some time with great results.

 

Look for improvements in pedal technique through cadence and relaxation.

[/quote']

 

thanks

 

but basically you also saying not to worry to much about the "pulling" up

 

[linnega]

Wondered when that study would pop up.  Seems that the consstent scientific view is that your pedalling action has little to do with making you go faster.  Most benefits are probably placebo effect (you believe it is easier and/or faster).

Best advice is probably not to worry about your pedal stroke.  Just ride more and train smarter.  The best pedal stroke is the one that come naturally to you.

[Slowbee]

 

to quote one of Kona's tunes .... just "get on your bike and ride"

 

Slowbee2008-06-18 05:58:40

[bruce]

Wondered when that study would pop up.  Seems that the consstent scientific view is that your pedalling action has little to do with making you go faster.  Most benefits are probably placebo effect (you believe it is easier and/or faster).

Best advice is probably not to worry about your pedal stroke.  Just ride more and train smarter.  The best pedal stroke is the one that come naturally to you.

 

Precisely.

 

Another interesting study was done in the U.S. by the Olympic Training Centre.  They found that the discipline that has the smoothest pedal stroke was mountain biking.  Timetrialists are pretty bad, and track riders even worse.

 

Mountain bikers need a smooth pedal stroke because it is required for riding on surfaces that can easily lose traction.  Track riders and timetriallists went the other way, because they require power output, bottom line!  There is no traction loss on concrete/tar surfaces.  As that tyre advert says, "There is no power without control" - or something along those lines.

 

As you say, your body will naturally select the appropriate cadence and pedal stroke that feels the most comfortable.  This is derived from the specific fibre composition in your leg muscles. Peak torque and optimum muscle contraction speed is very much a function of your own particular muscle makeup.

[SwissVan]

Wondered when that study would pop up.  Seems that the consstent scientific view is that your pedalling action has little to do with making you go faster.  Most benefits are probably placebo effect (you believe it is easier and/or faster).

Best advice is probably not to worry about your pedal stroke.  Just ride more and train smarter.  The best pedal stroke is the one that come naturally to you.

 

Precisely.

 

Another interesting study was done in the U.S. by the Olympic Training Centre.  They found that the discipline that has the smoothest pedal stroke was mountain biking.  Timetrialists are pretty bad' date=' and track riders even worse.

 

Mountain bikers need a smooth pedal stroke because it is required for riding on surfaces that can easily lose traction.  Track riders and timetriallists went the other way, because they require power output, bottom line!  There is no traction loss on concrete/tar surfaces.  As that tyre advert says, "There is no power without control" - or something along those lines.

 

As you say, your body will naturally select the appropriate cadence and pedal stroke that feels the most comfortable.  This is derived from the specific fibre composition in your leg muscles. Peak torque and optimum muscle contraction speed is very much a function of your own particular muscle makeup.

[/quote']

 

Exactly!! <?: prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

Your natural instincts take over after a few minutes and even more so when you become fatigued. This is highlighted in endurance sports which require technique, swimming is a good example.

 

Adjusting your bike set up can influence what your feet do while pedaling, but to actively try and force your foot to toe down / flat or up is a waste of time.

 

 

 

 

[supertorro]

Find a flat piece of road/track (or use your trainer) and practice pedalling with one leg at a time.  That is one foot clipped in the other just hanging out in space.  Try to pedal smoothly. Do this with both legs for a while and you'll get a nice smooth stroke.