Njinga's Top Pedal Technique Tips
Your pedalling technique is a fundamental component of your cycling and can have a big impact on your power output, speed, endurance, bike handling skills and much more. Did you know perfecting your pedal technique can gain you 10-20 Watts in ‘Free Power’?
Read on to find out our top tips on how you can improve your pedal technique:
1. Improve your core strength:
A strong core is vital to improve your pedal efficiency and technique. This is because a strong core will prevent excessive upper body movement, which will help to ensure your position on the bike remains consistent, leading to greater muscle memory. A strong core will also provide a stable platform to push down on the pedals.
2. Build Leg strength:
Increasing your leg strength will help to produce more power on the bike. Specifically strengthening your glutes and ensuring they are not tight will help with producing more force in the direction of the pedalling motion. Strengthening your glutes will also help to ensure the iliotibial band does not tighten to prevent knee tracking issues.
3. Correct positioning on the bike:
Ensuring you are set up correctly on the bike will help to ensure you can achieve a smooth pedalling technique and be as efficient as you can on the bike. The correct height of the saddle is important as if the saddle if too high, you will not be able to pull up as effectively throughout the pedal stroke. If you saddle is too low, you will end up having knee pains.
You should regularly stretch the key cycling muscles. You will notice a big difference in your pedalling ability once your muscles adapt to greater levels of flexibility.
When you jump on your bike or start a Wattbike class your first thought should be your 50/50 balance. Get into this habit early on and then the rest of your riding will be far smoother as a direct consequence.
6. Drive the Toes Forwards:
To create the perfect pedal technique ‘Drive the Toes’ forwards not down. As the foot reaches the top of the pedal stroke this is where the driving motion of the toes really needs to kick in to ensure you activate your hamstrings and the power is maximised at the correct phase of the stroke. If you’re pulling up on the pedals all you’re doing is delaying the delivery of power.
If you are interested in having a look at your pedalling technique in more detail, why not book into one of our 1-1 indoor coaching, or contact us to find out when our next Pedal Technique workshop is. We will help to move you from an elephant stomper to an Italian Stallion.