Cycling Training Guide - How to Improve Pedaling Technique

Pedalling is a circular action but new cyclists and triathletes will instinctively pedal in a piston-type, up-and-down action. It is essential to train so that you start pedalling in the smoother circular action. Circular pedalling places a more equal load on different muscle groups, spreading out muscular demands and delaying fatigue. This is crucial for triathletes who must run after the bike section. However, circular pedalling does not mean that equal pressure will be applied throughout the entire pedalling movement.

Correct Pedal Power
It is important to maintain or increase the power on the piston up-and-down movement while at the same time improving circular movement cycling efficiency. To increase power and efficiency, push the pedals across the top of the pedal stroke circle - this creates a longer power stroke by starting the application of force before the down stroke begins, and keeps that force on the pedal throughout the majority of each revolution. We should also pedal in a direction that is 900 to the crank arm.

Push turns into pull through the bottom of the pedal stroke. This maintains a constant force through the entire pedalling circle and balances the opposite leg pushing at the top of the pedal stroke. A slight lift of the foot off the pedal as the pedal comes up at the rear also helps to balance and save energy. With the foot resting on the pedal, more resistance is created for the leg that is pushing down on the other pedal. Pulling up with great force is not necessary; just lifting slightly will suffice. Lift your knee as if you're walking up steep stairs or stepping onto a box. As discussed with swimming drills, don't attempt everything at the same time. Focus on one aspect of efficient pedalling before moving on to the next. Again, as with swimming, put 'the full stroke' together in between the drills.

When practising drills for cycling, it is recommended that you use a turbo trainer or wind trainer. Cycling on the road always has inherent danger and when practising new drills attention can be focused on the drill.

The Pedal Cycle
Use a picture of a clock face to master the perfect revolution and to determine how and where pedal force should be applied to the pedal.

The power phase (scraping off the shoe)
Imagine that you have stepped in a very unpleasant substance that is now on the bottom of your cycling shoe. As you approach the 5 o'clock position, rotate the ankle as if you are scraping the shoe. Maintain this scrape and rotation to the 7 o'clock position. This will increase the length of the power phase.

Up and through
As your foot comes up the pull phase towards 11 o'clock, imagine kicking forward hard with the toes up. Push and kick your foot over the top as if trying to begin the push phase a little earlier. This will increase the length of the power phase by beginning the power push earlier.

Overcoming dead spots
The least efficient phases of pedalling are the two at the top and bottom of the circle, between 6 and 7 o'clock and between 12 and 2 o'clock. If you concentrate on your legs moving and changing throughout the entire circle you will maintain greater power; this will combine with the earlier drills and overcome the dead spots.

Single Leg Pedalling
Pedalling with one leg will emphasize and exaggerate any faults in the pedal action, whereas pedalling with both legs will cover up any weak or dead spots as the leg in the push position compensates for the leg pulling. Try this:

1. Rest one leg on a chair placed next to the turbo trainer.
2. Select an easy gear and start pedalling with one leg.
3. You will be aware very quickly if you have chosen too big a gear as your upper leg muscles will fatigue very quickly.
4. Don't use too small a gear as easy momentum will circle the pedal up over the top.
5. Keep the legs relaxed and smooth.
6. Pedal right-legged for one minute, then switch to the left leg and repeat five times.

It takes a lot of effort to pull through the bottom of the pedal stroke and lift the pedal back up and over the top. Focus on eliminating the dead spots at the bottom and top of the pedalling cycle, and keep the pedalling motion as even and smooth as possible. This will be difficult at first but improvements are quick on this drill. If there is change in the sound and noise of the tyre on the rollers, it is probable that there is not a constant and efficient circling motion.

Cadence (Speed) And Leg Speed
Most cyclists ride at between 85 and 105 revolutions per minute (rpm). However, everyone is different, and you may be at the top or bottom of the range. This drill will help you develop cadence (pedalling speed), but you should also test yourself on a measured course in different gears and see how cadence affects your speed.

1. Select an easy gear and start pedalling; gradually increase cadence until it is difficult to keep still on the saddle and you will feel as if you're bouncing up and down.
2. Gradually bring the cadence down until you stop bouncing and maintain that cadence for between ij and 30 seconds.
3. Slow down cadence until you recover and then repeat.
4. Try to keep the pedalling action smooth and relaxed throughout.

As with the single leg drill, any change in the sound and noise of the tyre on the rollers means an inefficient pedalling action. As with all drills, concentrate on doing them properly at a slow speed to begin with, then increase the speed. With cycling it is important that you attempt these drills in the position on the bike that you will be racing in - your racing position. This will normally mean with your hands at the bottom of the handlebars.

It's important to use your gears to create the right revs per minute. Try to relax when riding and don't push 'big' gears. You should be trying to achieve 90 to 100 revolutions per minute. If your pedal revolutions per minute are fewer than 80, you are probably in too big a gear. Similarly, if you are pedalling more than 100 revolutions per minute, your gearing is probably too easy. Pushing big gears fatigues you quickly and makes it difficult to run well after the cycle. As with any rule, there are exceptions - some triathletes do better on a big gear. Always find out what works best for you.

Strength
There is a need for strength and power as fitness progresses on the bike discipline. There is still a need to emphasize the circular pedalling action, even though the cadence will necessarily be slower while you do this. Select a big, challenging gear that you can pedal at 60 to 70 rpm, stay in this gear for one minute, then select an easy gear and pedal at 100 rpm or more for two minutes. Repeat five to six times.