Tips for Better Pedalling Technique

Cycling is beautifully simple. Basically, we pedal and keep the bike heading in the right direction. Because pedalling is such an intrinsic part of cycling, it is important to optimise and perfect our pedalling action. Especially for beginners it is important to work on our pedal action.

These are some tips to Improving Our Pedalling Action

1. Make Sure the Saddle height is correct.

See: Correct saddle height and bike frame size

2. Make Sure You Pedal with the balls of your feet.

Beginners often make the mistake of pedalling with the middle of your foot (by the arch) or even their heel. This is an inefficient method of pedalling.

3. Watch the Pros peddalling.

It is a good idea to watch experienced professional cyclists pedal. You will get a feel for the fluidity of movement and correct position.

4. Pedal Both Down and Up.

It is important not just to pedal on the downstroke. It is also important to pedal on the upstroke. Thus ideally we will be pedalling for the 360 degrees of a pedal stroke and not just on the downward part. To do this we will need toe clips or the more popular clipless pedals.

5. Seek Professional Help.

A couple of years ago I paid about £130 to get a professional bike fit at cycle fit. As well as working on best position, they also took a video of my pedalling action and suggested a few minor changes.

6. Try Pedalling at A Higher Cadence.

Many beginners get used to pedalling at a low cadence, sometimes as low as 50 rpm. Try periods of pedalling at 100 rpm. In the beginning, it might feel difficult to maintain this high cadence if you are not used to it. But, you can gradually extend the time spent pedalling at this frequency. By pedalling at a higher frequency, you will be forced to give more attention to your pedalling action. It will help encourage a smoother pedalling acion.

7. Try Pedalling with one Leg.

An effective way to develop the ability to pedal for 360 degrees of the pedal action is to pedal with one leg at a time; this action instinctively teaches you to pedal on the upstroke.

8. Ride Fixed.

When riding a fixed you cannot freewheel, but, have to keep the legs spinning all the time. It helps create a smooth continuous pedalling action.

9. Practise on Rollers

By practising on rollers, you can help improve your pedalling action.

Optimal Cadence?

There is a great debate amongst cyclists about the optimal cadence rate. Some point to Lance Armstrong as evidence that a high cadence rate >100 is the most efficient. Other cyclists, prefer to pedal at a lower cadence 80-90. To a large extent it depends on the type of cycling you are doing. Time triallists will generally choose a lower cadence. Road racers will tend to ride at a higher cadence to make it easier to deal with changes in pace. Track Sprinters will need the ability to spin very quickly upto 150 rpm or higher

Related;

• Pedals at Wiggle
• Pedals at Amazon.co.uk

• Speedplay pedals review - My preferred choice for pedals
• pedalling action