Syracuse Bicycle

adapted from Joe Friel’s blog

Pedaling a bike seems like it should be simple and require little in the way of skill.  That’s not the case.  You can look around in any group ride and pick out the riders who have good pedaling skills and those with poor skills.  Efficiency – how your energy is wasted or not – is what this article is all about.

Improving your pedaling skills on the bike is the perfect focus for this time of year coaches often refer to as the “Base” period.  At first these skills are learned by isolating them and making the movements slowly.  As the movement pattern becomes ingrained, the movement becomes faster and more complex as it is combined with other critical movements.  Incorporating pedaling drills can be a great way to add a little interest to your time on the trainer as we continue to wait for spring to arrive here in Central New York.  Read More

Cyclists who are efficient at pedaling a bike are especially good at the top, bottom and recovery side of the pedal stroke. At the top, they transition efficiently from pedaling up and back to pedaling forward and down. At the bottom of the stroke, they do just the opposite without wasting energy. Riders who are not very good at pedaling make these transitions too late. This wastes a tiny amount of energy in every stroke. In one-hour you may make 5,000 to 6,000 pedal strokes. That is potentially a lot of wasted energy.

Efficient cyclists slightly unweight the pedal on the recovery side, or backside, of the stroke. Inefficient riders let the foot and leg on the recovery side rest on the pedal causing the other leg, the one driving the pedal down, to work harder to lift the dead weight of the recovery leg. Again, this wastes a lot of energy.

The front side of the pedal stroke is easy to get right. Pushing the pedal down does not require much in the way of skill. The problem is that inefficient riders focus only on the down stroke. They “stomp” the pedals typically with a lot of excess, side-to-side, upper body movement. This also wastes a tremendous amount of energy.

Cycling drills will help you to pedal better. Following are the most common drills you can use to improve your pedaling and gain efficiency.  They may be mixed together in a single workout or each may be done by itself as a workout.

Cycling Drills

Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s best done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. Or rest your foot on your trainer. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.

Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.

Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.

9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.

Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.

High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.