In an earlier article that I wrote, Universal Fundamentals of Sports, I made mention to developing proper cycling form. Let me start by expanding on this subject as it relates to pedaling. To begin with, and sharing my observations as a cycling coach, I frequently see cyclists not having developed pedaling form. This is due largely to the fact the many cyclists have not been given instruction to how to properly pedal in an efficient manner. The most common violation to efficient pedaling is not providing torque throughout the entire 360-degree cycle.
What is most common is that many cyclists only focus on their downstroke vs. putting any effort in their upstroke or lift up. Check out this short video to fully understand the dynamics of good pedaling techniques:
Cycling Training – Pedaling Technique for Cycling Training
An example on how to develop a good pedal stroke and proper pedaling mechanics is to mirror how the Europeans train their young riders. They start out by using fixed gear bicycles which forces them to develop good pedaling techniques. Another training technique is to perform a one-legged pedal stroke throughout the entire 360-degree cycle. If you can complete an entire stroke without having any dead spots or “clunking” during this drill, then you are on a good start. The most common problem area is during the transition from lift up to down stroke or the set-up phase (11 to 1 o’ clock). To date, I haven’t run into any clients who could achieve this yet without “clunking”.
Bringing anatomy into the picture, the primary power-producing muscles used for cycling include the quadriceps, hamstrings, gluteal, calf and hip flexors muscles. Each of these muscles are used throughout the entire pedal stroke as shown in the video during the 360-degree cycle. In short, by not developing your pedal stroke, you are losing valuable watts and wasting effort. Think of it this way, using 1 horse power as a baseline measurement, by not having a developed pedal stroke, you are essentially using only half of that power. So, don’t hate the messenger, just practice good pedaling form and pedaling mechanics.
So, at this point, I want to you to ask yourself, how efficient is my pedaling technique? Am I getting the most out of each pedal stroke? Professional cyclists typically use between 250 to 400 watts during sustained efforts, with an average Functional Threshold Power (FTP) around 410 watts. This can only be accomplished through disciplined pedaling form and developed pedaling techniques.
Finally, the last word on developing your pedaling stroke. Believe it or not, you have a choice, either take honest note and evaluation of your current pedaling form and make the necessary adjustments or continue to pedal as you always have. If you take cycling seriously, and wish to improve your cycling form, now you are informed on the proper techniques and will see immediate results in your cycling performance.
v/r
Elmer Feick
USA Cycling
EF Cycles
El Paso Bicycle Club 