Biomechanics
By Amanda Brunner

Obtaining the perfect pedal stroke

Do you ever get done riding and your quads are killing you? Have you ever ridden on tough terrain such as sand or gravel and simply can't get a good grip and your back tire is slipping? All these problems are a direct result of your pedal stroke.

Many bicyclists put too much emphasis on the down stroke which causes strain on the quads and the back tire to lose traction. This causes a person to tire quickly and wastes energy.

First things first you should get a good pair of riding-specific shoes. Beginners often run platform pedals as a result in the security of being able to dab a foot in a tight spot. Once you are comfortable with your ability to balance, perhaps switching to a clipless pedal would offer a boost in performance so as to keep feet from slipping and in the right position.

Once your feet are in the correct position it’s time to concentrate on the pedaling aspect itself. You should never focus on pushing hard on the down stroke. The idea is to pedal in smooth circles. Start riding slow so you can concentrate on your pedaling motion. Once you begin to pedal around 90 to 120 rpm you are pedaling too fast to concentrate on which foot is doing the pushing and which one is doing the pulling. The goal is to anticipate your next move. You should start the upward pull of the pedal when the pedal is at the dead bottom center of its stroke then initiate the downward push just as the pedal comes over the top and begins to descend.

The only time that you should be pushing straight down on the pedal is when it is located at the 3:00 position. Instead of using your quads to power you, you should be using your entire cardiovascular system. The muscles in your legs tire a lot faster than the heart. In addition the heart recovers quicker from strain whereas your quads could be sore for days after a ride. Finding a smooth, powerful rhythm allows you to ride longer with less fatigue.

Some means of perfecting your pedal stroke are to train on a stationary bike and to pedaling with one foot. This allows you (actually forces you) to do full strokes. Start off doing one minute sets on a low gear alternating legs working up to five minute sets in higher gears. This will feel awkward in the beginning put once you get into rhythm and get the hang of the motion, it will become second nature. Another way of ensuring you have good pedal stroke is by doing short climbs on tough terrain. Watch your rear wheel as an indication. If you notice that you’re losing traction or spinning the rear tire then you are pedaling incorrectly. Keep working on it until there is no more slipping and then try steeper climbs and work your way up. You will feel the change when you have your pedaling cadence, the bike will claw forward in even loose terrain. In the end you’ll get the most of your efforts and ultimately enjoy riding even more.