How To Perfect Your Cycling Spin Stroke

Cycling enthusiasts are always looking for ways to improve their performance and one way to do this is by perfecting their spinning stroke. A smooth and efficient stroke is key to cycling performance and can be achieved by focusing on the downstroke, bottom, upstroke, and top of the pedal stroke. In this article, we will discuss the techniques and gear swaps that can help cyclists improve their spinning stroke and increase their power, speed, and efficiency. We will also explore the importance of cadence, equal power distribution, and core strength in achieving the perfect spinning stroke.

Pull pedals in a semicircle motion

To improve your spinning stroke, you should focus on pulling the pedals in a semicircle motion, also known as "pedaling circles". This technique involves more than just pushing down on the pedals; it also requires you to pull them up and around, ensuring that your legs are always applying pressure to propel you forward. By eliminating any "dead spots" in your pedal stroke, you can achieve a smoother and more evenly powered stroke, resulting in increased efficiency and speed while reducing exertion.

To execute this technique effectively, proper leg alignment is crucial. Your legs should be aligned straight up and down, like pistons, without any side-to-side knee flap or hip and knee wobble. If you have access to a mirror, observe yourself pedalling on a spin bike or trainer, ensuring that your hips, knees, and ankles remain in a straight line throughout the pedal stroke. However, if you have bowed legs or other unique biomechanical characteristics, you may need to adjust your alignment accordingly.

As you reach the top of the pedal stroke (12 o'clock position), maximise power by dropping your heel slightly. This action will help you engage your hamstrings effectively during the downstroke. Aim to have your heel parallel to the ground or slightly below parallel as you begin the downstroke.

As you move through the bottom of the stroke, activate your calf muscles by scraping your shoe. Visualise scraping mud off the bottom of your shoe to perfect this technique. This will help you maintain a smooth and powerful pedal stroke.

Finally, focus on an active upstroke by visualising driving your knee forward toward the bar. Keep your pelvis stable and avoid any rocking or wobbling to ensure efficient power transfer.

By incorporating these techniques into your spinning stroke, you can improve your cycling performance, increase efficiency, and ride faster with less exertion.

Focus on speed over resistance

Focusing on speed over resistance during indoor cycling is a great way to build explosive power in your core and leg muscles. While resistance is important, it is "completely negotiable", according to Victor Self, a master instructor at Flywheel. On the other hand, RPM (speed) is "non-negotiable".

If you're struggling to maintain your speed during a workout, it's better to lower the resistance and keep your RPM where it should be. This is how professional cyclists do it, according to Michele Olson, a professor of exercise science at Auburn University Montgomery.

The faster you can do a heavier amount of work, the greater your explosive power will be. Turning up the speed will get you the most bang for your buck in terms of improving your aerobic and anaerobic power. Anaerobic training, which consists of shorter, more intense bursts, is important for everyday life. Meanwhile, aerobic power, which you build by working at moderate intensities for longer, is beneficial for heart health and increases your ability to use oxygen effectively.

To master cycling, it's important to first learn the basics at a lower resistance, and then work towards keeping the resistance high to improve your fitness.

It's worth noting that your optimal pedal cadence depends on various factors, including your muscle fibre composition, the type of cycling you're doing, your gear, and even your age. However, most coaches recommend about 90 RPM. If your cadence is below 80 RPM, it's worth practising picking up your pedalling speed.

Get a proper bike set-up

Getting a professional bike fit can be costly, but it is possible to set up your bike at home. Here are some tips for getting a proper bike set-up.

Saddle height

Having the correct saddle height can make a big difference to your pedalling efficiency. It is easy to get a good saddle height with a little time and patience. If you are unsure how to do it yourself, there are many professional bike-fitting services that will ensure you have the best possible position, allowing you to cycle in more comfort.

Handlebar height

Most new bikes will come with a stack of steerer tube spacers above or below the stem. If you find the handlebar position too high or low, you can easily adjust the height. With an Allen tool, simply remove the stem top cap, loosen the stem bolts, and move the spacers around to alter the position of the stem.

Stem length

As with adjusting handlebar height, you can also adjust the bike fit with a different stem length. If the stem is too short, you will feel bunched up and cramped, and if it is too long, you will feel overstretched. Both can result in discomfort and impact your riding enjoyment by limiting the control you have over the bike.

Tyre pressure

Having the right tyre pressure can make a big difference to how a bike rides. Too low and the bike will feel slow, too high and the ride will be harsh. Most tyres will have a maximum inflation pressure on the sidewall (usually 120 psi), but that doesn’t mean you should inflate your tyre to this pressure. Depending on your weight and the condition of the roads, you can safely run lower pressures, and don’t be afraid to experiment.

Saddle position

Saddle height, fore and aft, as well as the angle, are very important elements of a good bike fit. The traditional advice has been to set the saddle angle so it's parallel with the ground, at zero degrees. More recently, professional cyclists have been tilting their saddles down a few degrees to help relieve pressure, especially when in an aggressive position with a big drop to the handlebars.

Handlebar reach and stem length

Your optimum handlebar reach and stem length will come down to experience, personal preference, body anthropometrics, aerodynamics and body mobility. Many experienced riders tend to go longer and lower in the front due to better body mobility.

Handlebar height

The height of your handlebar is also important and, like stem length, has an impact on reach. If you lower the handlebar, you'll increase the effective reach. If you raise the handlebar, you'll do the opposite, providing a more upright riding position.

Practice single-leg drills

Single-leg drills can be a great way to improve your spinning stroke cycling. Here's how you can practice them:

Getting Started

Start by warming up for 10 to 15 minutes on a stationary bike trainer or in a flat, traffic-free outdoor area. You can also do these drills on a spin bike, which may be easier and more effective for conditioning as the weighted flywheel helps maintain momentum.

The Drill

Choose one leg to focus on and unclip or lift the other foot off the pedal, keeping it elevated and away from the bike. Continue pedalling with only one leg, concentrating on a smooth, even pedal stroke. Keep your upper body stable and engage your core muscles for balance.

Technique

Pay attention to the entire pedal stroke, aiming for a fluid, circular motion. Focus on pushing down on the pedal and pulling up with your foot, engaging your hip flexors and hamstrings. You can also focus on pushing forward and pulling through or around to work on different parts of your stroke.

Building Duration

Start with shorter durations of 30 to 60 seconds and gradually increase as you get more comfortable. Switch legs and repeat the drill to ensure balanced training for both sides. Aim to incorporate these drills into your regular routine, starting with one or two sessions per week and gradually progressing.

Building Interval Time

Repeat the sequence of 30-second drills two more times, and as it becomes easier, increase the interval time by 10 seconds until you are pedalling for one minute on each side. Remember to use a low rpm at an endurance resistance to avoid losing pedal force.

Frequency

You can do these drills year-round, but they are especially useful during base-building trainer sessions in the early parts of the season. Once or twice a week is plenty.

Warm up and stretch before class

Warming up and stretching before a cycling class is essential to prepare your body and mind for the workout. Here are some tips to help you get ready for your spin session:

Benefits of Warming Up:

• Physiological Preparation: Warming up increases blood flow and flexibility, preparing your body for the specific movements and energy demands of cycling.
• Injury Prevention: A proper warm-up reduces the risk of injuries by improving your range of motion and gradually increasing your heart rate.
• Performance Enhancement: Warming up can improve your cycling performance by enhancing your range of motion and warming your muscles. It also helps you mentally prepare for the class.

Dynamic Stretches:

• Arm Circles: Stand with your feet shoulder-width apart and circle your arms backward, up, and around. Keep your core engaged without arching your back.
• Leg Swings: Swing one leg forward and backward, then side to side, to loosen your hip flexors and improve your range of motion.
• Lunges with Rotation: Perform lunges with a twist to stretch your hips and improve balance.
• Downward Dog Pedal: Get into a downward-facing dog position and pedal your feet to stretch your calves.
• Hip Bridges: Activate your glutes and improve pelvic stability with this move.
• Inverted Hamstring Stretch: Stand with your feet hip-width apart, kick one foot back, and hinge forward to stretch your hamstrings and improve balance.

Static Stretches:

Static stretches involve holding a single position for an extended period. While dynamic stretches are generally recommended before cycling, static stretches can also be beneficial.

Cardio Warm-Up:

In addition to stretches, a short cardio warm-up can help increase your heart rate and get your blood flowing. This can include a few minutes of light pedaling on a stationary bike or a short outdoor ride.

General Tips:

• Arrive Early: Give yourself enough time to set up your bike properly and perform a warm-up routine.
• Instructor Guidance: If you're unsure, ask your cycling instructor for guidance on setting up your bike and performing an effective warm-up routine.
• Gradual Progression: Start your warm-up at a comfortable pace and gradually increase the intensity. Avoid starting with a high resistance or ambitious RPM from the beginning.

Frequently asked questions