Spotting efficient pedalling technique

- ICI staff

Efficient pedalling technique is essential for cyclists (both indoors and outdoors) to achieve their maximum potential and improve their strength and performance. An efficient pedalling technique allows generate more power with less effort and reduces the risk of injury. Equally, an inefficient pedaling technique can lead to decreased power output, discomfort, and injuries — and a frustrating lack of results.

Signs of an efficient pedalling technique:

• Smooth and circular pedalling: An efficient pedalling technique involves smooth, circular pedalling strokes. This means that your pedal stroke should be consistent, with even pressure throughout the entire revolution. A smooth pedal stroke will help you maintain a steady cadence and generate more power with less effort. An inefficient pedalling technique often involves uneven pedal strokes. This means that your pedal stroke is not consistent, with uneven pressure throughout the pedal stroke. An uneven pedal stroke can lead to decreased power output and increased fatigue. You might be able to spot this when a rider has insufficient resistance and the pedalstroke drops away to the bottom of the rotation or when a rider is struggling with too much resistance and is ‘mashing’ the pedals.
  
• Effective saddle height: An efficient pedalling technique requires proper saddle height. When your saddle is at the correct height, you can maintain proper knee and hip alignment, which allows you to generate more power and reduce the risk of injury. Check this by placing your heel on the pedal and dropping your foot down to the bottom of the pedal stroke. Your leg should be locked out; this means when you place your foot correctly on the pedal there’s a slight bend in your leg when you reach the bottom of the pedal stroke. If the saddle is too low (which is most common) you won’t be able to effectively use your large muscles groups of hamstrings, quads and glutes as you won’t be able to extend your leg effectively. Too high, and your saddle setup can cause discomfort and reduce your power output as it’s such a struggle to reach the bottom of the pedalstroke.
• Correct foot placement: Proper foot placement is essential for efficient pedalling. Your feet should be positioned correctly on the pedals, with the ball of your foot over the pedal spindle. This position allows you to generate maximum power and reduces the risk of injury. If you have small-ish feet and push your foot into the toe cages as far as it will go, you’ll probably end up pedalling on the arch of your foot, which significantly increases the risk of pain and injury and therefore affects your power output and performance. Try wearing cycling shoes — by clipping your feet to the pedals, your feet will be correctly placed automatically. If you ride predominantly on the road, practise clipping in and out with cycling shoes on an indoor bike first, to avoid going overboard at the next set of traffic lights!
• Consistent cadence: An efficient pedalling technique involves maintaining a consistent cadence. This means that you should pedal at a consistent speed and avoid sudden changes in cadence. Consistent cadence helps to improve your pedalling efficiency and endurance. Inefficient pedalling means that your pedalling speed varies, with sudden changes in cadence, and a jerky or uneven rotation, and your body is less stable in the saddle leading to bobbing up and down or flopping from side to side. Inconsistent cadence can lead to decreased pedalling efficiency and increased fatigue. Try concentrating on one leg at a time (but keep both feet on the pedals), and try to even out the pedalstroke so it’s as smooth as you can make it. You can also get your pedalling checked — use a Wattbike and analyse your pedalling; you’ll then be able to see where the weaknesses are and what to work on to improve.
• Efficient cadence: cycling efficiency comes with the sweet spot between resistance and cadence. Too much resistance means your cadence becomes too slow (and therefore inefficient as your muscles will tire more quickly) and too high cadence means your power output is decreased as your resistance is too low. Finding that sweet spot of cadence range and a challenging but not impossible resistance is your key to increased efficiency.

Efficient pedalling technique is essential for cyclists to improve their performance and reduce the risk of injury. Signs of an efficient pedalling technique include smooth and circular pedalling, proper saddle setup, proper foot placement, and consistent cadence. By paying attention to these signs and working to improve your pedalling technique, you can become a more efficient and effective cyclist - indoors or out.