By Coach Nick Morrison
Pedaling efficiency and technique is an important skill to master for all cyclists. It’s key for success at all race distances, and especially over longer and longer distances. Not only that, but offseason/winter/indoor training is a great time to focus on it.
An efficient pedal stroke is when the cyclist is pushing/pulling on the tangent of the circle that the pedals make at every point. Imagine looking at a bike from the right side like in the diagram. Think of the pedal stroke like a clock. At 12, a cyclist should be pushing forward, at 3 pushing straight down, at 6 pulling back, and at 9 pulling up. Avoid the tendency to just think about pedaling as an up and down motion.
There are a couple of drills that I like to have my athletes work on to improve their pedaling efficiency. Both are easiest to do on an indoor trainer but can also be done riding outside. If you try these outside, just make sure you pay attention to your surroundings and pick a safe path, quiet road, or parking lot to try these out.
The first drill is called spin-ups. Shift down to your easiest gear and lower the resistance on your trainer all the way down. Then spin-up to the highest cadence you can maintain. As you reach your limit, you’ll probably feel your hips start to bounce around on the saddle. We want to try and eliminate that, so really focus on rounding out the bottom of your pedal stroke and pulling back at 6 o’clock. Also think of pedaling forward and backward instead of up and down. As you improve, you should feel your hips settle into place in the saddle and you should also notice that you can hold a higher cadence.
The second drill is called single leg or peg leg. Again, shift down to your lowest gear/easiest resistance. Unclip one foot and rest it against your chain stay (avoid rubbing your heal against the wheel!). Then pedal with just one leg. Focus on keeping a constant pedal stroke speed and applying power all the way around the pedal stroke. When you first try this out, you’ll probably feel a disconnect as you round the top of the pedal stroke and you’ll feel a distinct jerk somewhere between 12 and 3 as you connect back and reapply power. Focus on pulling up and over the top of the pedal stroke so that you can maintain the connection to power and eliminate that jerk. If you’re having trouble, practice first sitting more upright with your hands on the handlebars and as you get the hang of it, challenge yourself by going down into aero position.
Track your progress
As you practice these drills, challenge yourself by recording the highest cadence you can maintain before your hips bounce around in the saddle and time how long you can do the single leg drill without that jerking feeling. You’ll also probably notice with the single leg drill that you have a dominant leg. Try to even those out so that you can get the same score with each leg. Set a benchmark for yourself and try to improve from there!