Proper pedaling technique is the key to achieving maximal efficiency while cycling. The more efficient you become, the more energy your body conserves until absolutely needed. Correct technique is more than the downward push of the pedals; it uses each pedal stroke to the fullest. Proper technique is not natural; it needs to be learned and practiced.
Proper Pedaling Technique
Step 1
Push down on the pedal. Imagine your foot going around the face of a clock with 12 o'clock being at the top of the pedal stroke and 6 o'clock at the bottom. Move your foot, as it passes the 2 o'clock mark, from a flatter position so your toe is pointing slightly downward as it hits the 6 o'clock mark. This movement generates most of your power.
Step 2
Flex your foot as you pull it backward. Beginning at the 4 o'clock mark, imagine you have mud or gum on the bottom of your shoe and are trying to scrape it off on the curb. Couple this scraping motion, which starts at the 4 o'clock mark, with pulling the foot backward to the 7 o'clock mark.
Step 3
Pull your foot upward before starting the downward phase again. This upstroke ensures your other leg won't need to work more than necessary on the downward phase of its pedal stroke.
Step 4
Push the pedal forward, continuing the forward motion over the top of the stroke. Bend the leg as little as possible and drop the heel instead. This puts the quadricep muscle in a better position to provide more power to the stroke as the leg straightens.
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