Mastering The Perfect Pedal Stroke: Tips For Cyclists

Cycling enthusiasts are always on the lookout for ways to improve their performance, and one of the most important factors in achieving this is by perfecting their pedal stroke technique. The pedal stroke is the foundation of cycling and can make a significant difference in speed, endurance, and overall performance. While the idea of a perfect pedal stroke is still up for debate, with varying techniques observed even among professional cyclists, there are certain adjustments and exercises that can help refine your pedalling for better efficiency and power output.

Focus on the power muscles: glutes, quads, and calves

The glutes, quads, and calves are the power muscles that contribute to a good pedal stroke. These muscles are responsible for producing power and speed while cycling. Here are some tips to focus on these muscle groups and improve your pedal stroke:

Glutes

The gluteal muscles, commonly known as the glutes, are a group of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most prominent muscle in this group, contributing to the shape and appearance of the hips. These muscles play a crucial role in hip extension, abduction, external rotation, and internal rotation of the hip joint.

To strengthen your glutes, consider exercises such as lunges, hip thrusts, climbing stairs, squats, deadlifts, and leg presses. Weight training exercises, such as squats and deadlifts, are particularly effective in strengthening the glutes. Additionally, functional bodyweight training exercises like lunges and squats can help target these muscles.

Quads

The quadriceps, often referred to as quads, are one of the primary muscle groups used in cycling. They include the vastus medialis, rectus femoris, and vastus lateralis. These muscles work together with the hamstrings to produce power during the pedal stroke.

To build strength in your quads, incorporate exercises such as squats, which target the quads along with the glutes and hamstrings. Single-leg deadlifts can also help target the quads, as well as improve muscle imbalances between the left and right sides of your body.

Calves

The calf muscles, including the gastrocnemius and soleus, are essential for a powerful pedal stroke. They work in conjunction with the hamstrings to generate force during the downstroke and assist in bringing the foot back to the top of the pedal stroke.

To strengthen your calf muscles, consider performing calf raises. These can be done with or without weights and will effectively target the gastrocnemius and soleus muscles. Additionally, riding a mountain bike on steep, loose gravel surfaces can help improve your calf strength and overall pedal stroke.

In summary, focusing on strengthening your glutes, quads, and calves will contribute to a more powerful and efficient pedal stroke. Incorporate exercises that target these muscle groups into your training routine, and don't forget the importance of proper bike fit, including saddle height and positioning, to maximise the benefits of your improved muscular performance.

Do a self-assessment: check for any inefficiencies in your stroke

To perform a self-assessment of your pedal stroke, you should check for any inefficiencies or mistakes that could be hindering your performance. Here are some things to look out for:

Saddle Height and Positioning

The first step is to ensure your saddle is adjusted to the correct height. If it's too high, you won't be able to drive your heel effectively, and if it's too low, you may experience knee pain. The ideal saddle position is with your knee over the ball of your foot when the pedal is at 3 o'clock, and your knee slightly bent when the pedal is at 6 o'clock. This positioning will maximise your energy output and allow you to adapt to different terrain and effort levels.

Hip-Knee-Ankle Alignment

Check your hip-knee-ankle alignment by viewing your lower body from the front. Your hip, knee, and ankle should be aligned throughout the pedal stroke. If you notice any lateral movement or "knee wobble," you may need to make adjustments or consult a bike fit specialist.

Common Mistakes

Pay attention to common mistakes that cyclists make, such as relying too much on the downstroke phase and neglecting the top and bottom stroke phases, or bouncing on the saddle due to a lack of smooth transition through the bottom part of the stroke. These mistakes can lead to decreased efficiency, fatigue, and even injury.

Power Distribution

A perfect pedal stroke involves a smooth and even power distribution throughout all four phases of the stroke: the downstroke, the bottom part, the upstroke, and the top. Avoid jerky or sudden movements, as they can waste energy and cause unnecessary stress on your body.

Cadence

Varying your cadence, or the number of pedal revolutions per minute (RPM), can also be beneficial. Different cadences recruit different muscle fibres in your legs. For example, a high cadence of 100 RPM and above targets endurance and higher power output, while a low cadence of 60-70 RPM targets explosive power and strength. Incorporating specific pedalling drills at different cadences into your training routine can improve your overall efficiency and reduce the risk of fatigue and injury.

Visit a bike fitter: ensure your bike setup is optimal for your needs

Getting a professional bike fit is a crucial step in optimising your cycling performance. While it may be tempting to adjust your bike setup yourself, seeking the help of a skilled bike fitter is highly recommended to ensure your bike is tailored to your unique physiology. This is especially important if you're investing in a new bike, as you'll want to get the most out of your purchase.

A proper bike fit means you'll be able to ride as long and as hard as you want while remaining comfortable. It can also help prevent overuse injuries and annoying aches and pains, such as saddle pain, knee pain, numb hands, or backaches. These issues are often signs of a bike setup that doesn't fit your body correctly.

A professional bike fitter will take into account various factors, including your height, flexibility, riding style, age, and physical attributes. They will also assess your body position on the bike and make adjustments to ensure a comfortable riding posture.

One of the most critical aspects of a proper bike fit is saddle height and position. The saddle should be adjusted to the correct height to prevent knee pain and ensure efficient pedalling. Additionally, the fore/aft position of the saddle should be set so that your knee is aligned over your forefoot when your foot is at the bottom of the pedal stroke.

Handlebar reach is another important consideration. You should be able to easily reach the handlebars with a slight bend in your elbows. This will help keep your upper body pain-free and ensure a comfortable riding position.

Cleat position is also key, as improper cleat placement can lead to knee pain and other issues. A bike fitter will ensure your cleats are positioned correctly to optimise power transfer and prevent injuries.

While a professional bike fit may come at a cost, it is a worthwhile investment to enhance your riding experience and performance. It will ensure your bike is set up optimally for your individual needs, allowing you to ride with comfort, efficiency, and power.

Try the gum scrape method: imagine scraping gum off your shoe as you pedal

Try the Gum Scrape Method

Imagine there's a piece of gum stuck to the sole of your shoe. You wouldn't want to keep walking with it stuck there, so you'd have to find a way to get it off. This is the basic idea behind the "gum scrape method" in cycling.

The gum scrape method is a mental exercise to help you improve your cycling pedal stroke. It involves imagining that you're scraping gum off your shoe as you pedal. This technique helps you focus on pulling your foot through the bottom of the stroke smoothly and efficiently.

Here's how you can apply the gum scrape method to improve your pedal stroke:

• Get yourself well-grounded on the seat of your bike.
• Start pedalling, locking your core and stabilising your power.
• Imagine that you're driving the bike only from your hips and core.
• As you reach the bottom of the stroke, visualise scraping your foot through it as if there's a piece of gum stuck to the sole of your shoe.
• Focus on dragging your foot over the top of the stroke.
• Put it all together and try to pedal through the full stroke, over the top, down, and then finish by dragging your foot through the bottom.
• Repeat this motion until you can maintain a smooth and powerful pedal stroke.

It's important to note that this technique requires a lot of core stability and strength. It might be challenging at first, and that's normal. Keep practising this technique on every ride, and you'll gradually improve your pedal stroke, leading to better cycling performance.

Try flat pedals: they can help you feel when you're being inefficient

Flat pedals are a great option for those who aren't racing and want to have fun while improving their riding skills. They offer several advantages, such as:

• Increased control and confidence: Flat pedals allow you to move your feet around, aiding balance and grip. This is especially useful when cornering or riding off-camber sections, as you can pivot your foot in the direction of travel to fine-tune your weight distribution and maximise grip.
• Ease of repositioning: With flat pedals, you can easily reposition your foot on the pedal, which is helpful when things get tricky on the trail.
• Safety: Not being attached to the bike can be a lifesaver when things get sketchy. You can quickly put a foot down or dab/stamp your foot on the ground for balance without worrying about clipping in again.
• Skill-building: Riding with flat pedals can help you iron out kinks in your technique and improve your overall riding skills. It teaches you to control the bike through your feet, a valuable skill for any rider.
• Comfort and convenience: Flat pedals eliminate the hassle of wearing special cycling shoes and dealing with gummed-up clipless mechanisms. They also keep your feet warmer by avoiding the metal cleat plate under the ball of your foot.
• Stability: Modern bike geometry provides vastly improved stability, making flat pedals a great tool for learning to weight the front of a long, low bike through your feet.
• Injury prevention: Riding with flat pedals can help prevent injuries caused by not transitioning smoothly through the bottom part of the stroke, which can lead to bouncing on the saddle and discomfort.
• Cost-effectiveness: Flat pedals are generally less expensive than clipless pedals, and you don't need to invest in specialised cycling shoes.

While flat pedals offer these benefits, it's important to note that clipless pedals have their advantages, too, such as more efficient pedalling and lower chances of slipping a pedal. Ultimately, the choice between flat and clipless pedals depends on your personal preferences, riding style, and goals.

Frequently asked questions