Pedaling technique

[Danny B]

I've been cycling for just over a year now and have got fit, slimed down (still a bit more to go), got distance up completed first hundred last month and regally ride 25 to 30 mile on an evening and 50-60+ miles on a Sunday.

I am now trying to increase speed and started to work on pedalling technique with "pulling up" on pedal stroke.

Whilst I can manage this for some time, it is working my legs harder which I would expect. But I am finding on the first part of the up stroke my foot is lifting in the shoe a little before I get the upwards pressure on. I do have my shoes reasonable tight and to the point where I sometime get cramp in the foot. Is the play in the shoe normal or do I need to tighten them even more and how can I stop getting the cramp?

 

[Sharky]

I think pulling up is now a discounted technique.
http://www.roadbikerider.com/cycling-science/perfect-pedal-strokes

I pull up for short bursts (short hills) but I think the energy spent is out of proportion to the gain.

 

[Sittingduck]

Overtight shoes is only going to lead to pain, especially when it's warm. Getting hot foot syndrome when your feet swell in the heat is pretty painful if you're only half way through a hundred miler.

 

[Markymark]

I tend to go for the 'left, right, enjoy...repeat' method

 

[Vapin' Joe]

Just concentrate on powering them on the downstroke. Pulling up is a waste of effort and does nothing, your muscles don't work that way.

 

[TheJDog]

The article linked to above by Sharky has very little advice that is scientifically backed up - the actual technique advice is anecdotal.

I think the only surefire thing everyone will agree on is that a faster pedaling cadence increases power more efficiently than a more powerful slower stroke. Anything 80-100 rpm is the norm nowadays, probably mostly at the higher end of that.

 

[gavroche]

I call "pulling up" my turbo as I only do it for short distances, like going up hill. Can't do it for long though as I don't find it a natural thing to do.

 

[Citius]

The article linked to above by Sharky has very little advice that is scientifically backed up - the actual technique advice is anecdotal.

I think the only surefire thing everyone will agree on is that a faster pedaling cadence increases power more efficiently than a more powerful slower stroke. Anything 80-100 rpm is the norm nowadays, probably mostly at the higher end of that.

There is no evidence that higher cadence produces more power than any other technique. Here's a clip of Eddie Dawkins riding a sub 10 F200 - cadence is actually low, but pushing a big gear obviously.


View: https://www.youtube.com/watch?v=472KioY35pM

 

[Venod]

There is no evidence that higher cadence produces more power than any other technique.

There is a brief mention of it here, but on the whole the power output is similar, but there are other reasons for using a higher cadence.

http://breakingmuscle.com/cycling/big-power-does-not-require-big-gears

 

[Milkfloat]

I find the old tip of imagine that you are scraping poo off your shoe works well. I concentrate on one foot at a time and make sure I follow though the downstroke to wipe off the poo. When I have it nailed, I concentrate on going over the top with the other foot. Then I swap feet.

 

[Sharky]

A technique I sometimes try, especially when I am on fixed in a time trial, is a technique handed down to me from my dad who used to time trial pre war.

Basically it's 1-2-3 push ; 1-2-3 push on the other leg. Start by pushing down hard on one side, then soft pedal for three revs, then push hard down on the other side. I find it quite effective to get up to cruising speed and also when you are flying on fixed, an extra bit of push on the third or fifth Rev, alternating left to right gives you a tiny bit of extra speed.

Hard to do for too long as it takes quite a bit of concentration.

Has anybody heard of this or tried it?

Keith

 

[Citius]

There is no technique on the planet which beats just pedalling...

 

[Hacienda71]

Yep just turn the pedals. I picked it up when I was about three years old.

 

[xxDarkRiderxx]

I find the old tip of imagine that you are scraping poo off your shoe works well. I concentrate on one foot at a time and make sure I follow though the downstroke to wipe off the poo. When I have it nailed, I concentrate on going over the top with the other foot. Then I swap feet.

I agree with the scraping poo of your shoe technique, it works wonders. I also found riding a fixie with this technique also has improved my pedaling style. Like others have said keeping a high cadence improves your style. Try and spin the pedals because spinning=winning.

 

[Danny B]

Thanks for all the comments my cadence is up to an average of 90 - 94 so pretty good, It sounds like I just need to keep pushing on the miles and get my speed up during these rides.