Yury Trafimovich
Whether you're a competitive cyclist or a recreational rider, improving your cycling performance can be challenging. One of the most important factors in unlocking your cycling potential is mastering the perfect pedalling stroke.
The pedalling stroke is the action of turning the pedals to move the bike forward. A perfect stroke is a smooth, powerful motion that maximises your energy output while minimising stress on your body. It involves a smooth and even power distribution throughout all four phases of the stroke – the downstroke, the bottom part of the stroke, the upstroke, and the top of the stroke – maximising energy output and minimising fatigue.
To achieve the perfect stroke, you need to ensure your bike is set up correctly, with proper cleat and seat height position, and work on your pedalling form, focusing on eliminating any dead spots in your stroke.
| Characteristics | Values |
|---|---|
| Saddle height | Should be set at the proper height. If it’s too high, you’ll rock back and forth. If it’s too low, you’ll put undue stress on your knees. |
| Saddle position | Knee over the ball of your foot with the pedal at 3 o’clock, and knee slightly bent with the pedal at 6 o’clock. |
| Hip-knee-ankle alignment | Should be straight up and down. |
| Ankling technique | Should be adapted to different terrain, cadence, and effort levels. |
| Power phase | From 12 o'clock to about 5 o'clock, the period of greatest muscle activity. |
| Heel position | Should be dropped at the top of the stroke, with the heel of your foot parallel or just a bit below parallel as you start the downstroke. |
| Cadence | Depends on muscle fibre composition, the type of cycling, gear, and age. |
| Upper body movement | Should be minimized. |
What You'll Learn
Saddle height and positioning
The right saddle position will maximise your energy output and allow you to adapt your ankling technique to different terrain, cadence, and effort levels. With the correct saddle height, your knee should be over the ball of your foot with the pedal at 3 o'clock, and your knee should be slightly bent with the pedal at 6 o'clock. This position will enable you to maximise your energy output and efficiently adapt your ankling technique to various conditions.
It is important to check your hip-knee-ankle alignment after establishing the correct saddle height. When viewed from the front, your hip, knee, and ankle should be aligned throughout the pedal stroke, with no knee wobble. If you experience knee wobble or knee pain when trying to restrict lateral movement, you may need orthotics or another type of biomechanical adjustment. Consulting a bike fit specialist can help you fine-tune these adjustments.
Additionally, ensuring your saddle is set at the proper height is crucial. If the saddle is too high, you will rock back and forth, and if it is too low, you will place undue stress on your knees. To determine the correct saddle height, sit on your bike while leaning against a wall and let both feet hang straight down. The saddle height is set correctly when your heel just grazes the pedal with the crank arm in the 6 o'clock position.
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Hip-knee-ankle alignment
When viewed from the front, your hips, knees, and ankles should form a straight line during the entire pedalling stroke. This alignment ensures that your legs work like "pistons firing straight up and down", as described by Todd Carver, a biomechanics expert. Aim for a smooth and wobble-free motion, avoiding any lateral knee movement.
To check your alignment, try observing yourself pedalling on a stationary bike or trainer in front of a mirror. Alternatively, find an open, traffic-free area and look down while pedalling. If you notice any knee wobble, it's an indication that adjustments are needed.
Correct Saddle Height and Position:
The correct saddle height and fore-aft positioning are fundamental to achieving proper hip-knee-ankle alignment. If your saddle is 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 position maximises energy output and allows you to adapt your ankling technique to different terrain and riding conditions.
Biomechanical Adjustments:
If you're unable to correct knee wobble or experience knee pain when trying to minimise lateral knee movement, it's advisable to seek professional advice. A bike fit specialist or a biomechanics expert can help determine if you need orthotics or other biomechanical adjustments to optimise your hip-knee-ankle alignment.
Practice and Consistency:
Achieving a perfect pedalling stroke takes time and practice. Incorporate the correct hip-knee-ankle alignment into every ride and work on maintaining it for longer durations. It may take months or even years to master this technique, but it will significantly enhance your cycling performance and efficiency.
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Smooth, powerful strokes
Bike Fit
The first step to achieving a smooth and powerful pedal stroke is ensuring your bike is properly fitted to your body. The saddle height and fore-aft positioning are particularly important. If your saddle is 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 position maximises energy output and allows you to adapt your technique to different terrain and effort levels.
Hip-Knee-Ankle Alignment
When viewed from the front, your hip, knee, and ankle should form a straight line throughout the pedal stroke. Any wobbling or lateral movement of the knee can lead to decreased efficiency and even injury. If you're unable to maintain proper alignment, you may need to consult a specialist for orthotics or other biomechanical adjustments.
Drop Your Heel
As you come over the top of the stroke (12 o'clock position), drop your heel slightly so that it's parallel to the ground or just past parallel by the time you reach the 3 o'clock position. This technique helps you access the large muscles in the back of your leg, maximising power output.
Scrape Your Shoe
As you reach the bottom of the stroke, engage your calf muscles and pull through, as if you're scraping mud off the bottom of your shoe. This technique helps transfer the energy generated by the bigger muscles to the crank.
Active Upstroke
Focus on an active upstroke to minimise momentum loss and keep your knees in line. Visualise driving your knee forward toward the bar while keeping your pelvis steady in the saddle.
Practice and Drills
Achieving a smooth and powerful pedal stroke takes practice and muscle memory. Allocate specific chunks of time to work on your cadence, and consider using a cycling computer to monitor your revolutions per minute. You can also try different drills, such as hill stomps or low-cadence drills, to improve your pedalling technique and build strength.
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Eliminating dead spots
The goal of an efficient pedalling stroke is to eliminate any "dead spots" in your pedalling stroke. At no point in each pedalling stroke should your legs just be coming along for the ride; they should always be applying some pressure to propel you forward. The smoother and more evenly powered your pedalling stroke, the more efficient it is, which allows you to ride faster with less exertion.
Leg Alignment
Your legs should look like pistons firing straight up and down. Your knees should not flap from side to side. Your hips should not rock or wobble. If you have a chance, watch yourself pedal on a spin bike or on your trainer in front of a mirror (or look down while pedalling in an open, no-traffic area). Your hips, knees, and ankles should line up throughout the pedalling stroke.
Drop Your Heel Over the Top
You produce the most power at the top of the pedalling stroke, when your foot is in the 12 o'clock position. Maximise your power in that position by dropping your heel slightly as you come over the top of the stroke. Aim to have the heel of your foot parallel or just a bit below parallel as you start the downstroke.
Scrape Your Shoe
As you come through the bottom of the stroke, engage your calf muscles and pull through, pointing your toes down slightly. Seasoned cyclists often recommend visualising scraping mud off the bottom of your shoe.
Bring Your Knees to the Bars
Everyone loses a little momentum and power on the upstroke. This is also where some people's knees swing out to the side. Minimize that by consciously working on an active upstroke. As you begin to come across the top of the stroke, visualize driving your knee forward toward the bar. Be sure to keep your pelvis rock steady in the saddle throughout the whole stroke so there's no wasted energy.
Single-Leg Drills
Among the best ways to achieve more fluidity in your pedalling stroke are one-legged drills. One-legged pedalling forces you to pedal all the way through the stroke and develop your muscles accordingly. Whether you do this outside or inside on a trainer, try to make it a regular component of your off-season training. Start with 20 revolutions per side and increase to several minutes at a stretch. Repeat two to five times per ride for each leg.
Saddle Height
If your saddle is too high, you’re not going to be able to drive your heel effectively. If it’s too low, you’ll have knee pain. In the right saddle position—knee over the ball of your foot with the pedal at 3 o’clock, and knee slightly bent with the pedal at 6 o’clock—you’ll maximize your energy output and also be able to adapt your ankling technique to different terrain, cadence, and effort levels.
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Cadence drills
Cadence refers to the rate at which you turn the pedals, measured in revolutions per minute (RPM). For example, if your cadence is 85 RPM, you are turning the pedals 85 times per minute.
Benefits of Cadence Drills
The benefits of cadence drills accumulate over time as your muscles adapt to the demands of cycling. With practice, you will develop better neuromuscular control and endurance, and your body will learn to get more out of every revolution.
High cadence drills can help smooth out your pedal stroke by training you to use the muscles that pull up on the pedals as well as push down, reducing any "dead spots" in your stroke and allowing you to apply power through a larger percentage of the stroke. This will enable you to ride longer and faster.
Additionally, by training at a range of cadences, you can develop a way of riding that works best for you and push yourself beyond your comfort zone. You will also be able to figure out what cadences work best for different rides, such as a 100-mile ride or a group ride with punchy climbs.
Types of Cadence Drills
There are two main types of cadence drills:
- Sustained Cadence Holds: These drills involve trying to reach your peak RPM. You start at your normal cadence and gradually increase your speed every 1-2 seconds until you can no longer go any faster.
- Cadence Builds: These drills involve building up to your peak RPM over 20-30 seconds at very low resistance.
When to Incorporate Cadence Drills
It is also beneficial to practice cadence drills indoors on a bike trainer or rollers, as this allows you to focus on your technique without the distraction of varied terrain and potential obstacles.
Sample Cadence Drill Workout
- Warm-up: 3 minutes at 85 RPM
- Increase cadence by 5 RPM every minute until you reach 100 RPM
- Repeat the above sequence one more time, skipping the warm-up
- Goal: Maintain a consistent heart rate by adjusting resistance while pedalling at different cadences
Additional Tips
- It is important to vary your cadence drills, working on both high and low cadences as well as transitioning efficiently between different speeds.
- High-cadence training can enhance your cardiovascular fitness and reduce the stress on your leg muscles, but it is important to limit it to one or two workouts per week to avoid overdoing it.
- Your optimal pedal cadence will depend on various factors, including your muscle fibre composition, the type of cycling you are doing, your gear, and your age. Most coaches recommend a cadence of about 90 RPM.
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Frequently asked questions
There is no one-size-fits-all answer to this question. The perfect pedalling stroke depends on several factors, including the rider's anatomy, musculature, flexibility, and range of movement. However, a smooth and powerful stroke with minimal dead spots is generally considered ideal.
Proper bike fit is critical to achieving the perfect pedalling stroke. The saddle height, saddle position, handlebar position, and pedal position should all be adjusted to optimise your stroke.
One common mistake is relying too much on the downstroke and neglecting the top and bottom stroke phases, which can waste energy and lead to decreased efficiency. Another mistake is bouncing on the saddle, which can cause discomfort and fatigue.
Single-leg drills are a great way to improve the fluidity of your stroke. One-legged pedalling forces you to pedal through the entire stroke and develop your muscles accordingly. You can also try lower body exercises to reduce muscle imbalances and strengthen weaker muscles.
The optimal cadence depends on various factors, including muscle fibre composition, cycling type, gear, and age. However, most coaches recommend a cadence of around 90 rpm, as it strikes a balance between high cadences that rely on the aerobic energy system and low cadences that tap into the anaerobic system.
