How to get the most from each pedal stroke.
Pedaling on a bike is a very simple action if you are using any bicycle for recreational purposes.
But it becames a fairly complex process if you are riding a road bike for personal fitness or athletic training.
So, for all of us, hard core cyclists, here is a closer look at the different aspects of the perfect pedal stroke.
The hip, knee & ankle must line up when viewed from behind.
( Have a friend take a short video [or pictures] to study your movement.)
There are 4 zones in one complete pedals revolution.
Zone A:
The power phase of the pedal stroke is from the top at 12 o’clock to 5 o’clock. From the top the toe should be pointed down at least 20 degrees but start dropping the heel so that its parallel to the ground by the time you get to 3 o’clock. This extends the hips making use of the hamstring and the large muscle in the back of the legs. one of the biggest mistake is not dropping the heel enough.
Zone B:
Short 5 o’clock to 6 o’clock transition to backstroke using the same muscle with lesser degree firing the calf muscle to point your toe down 20 degrees as you come to the bottom, act like you’re scraping mud off the bottom of your shoes.
Zone C:
At 6′oclock to 8 o’clock you feel like you’re pulling your foot back, but you’re not. The pedal is actually pushing your legs up. The goal is get that foot out of the way to lose as little power as possible.
Zone D:
8 o’clock to the Top. Here initiate your down stroke by pushing your knee forward toward the bar as you begin to come across the top. You should feel your hamstrings engage and hip extend.
Saddle position and proper bike fit are important factors also. Seat height and fore-aft adjustment is a must for a smooth pedal stroke.
With correct pedaling you will save energy, create more power while being able to maintain a lower heart rate which, in turn, it results in an increase of endurance and better performance.
Next time you are on your bicycle pay a little more attention to your pedal stroke… and you will be a happier cyclist.
Bye now.
Rodge
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