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The Effective Pedal Stroke

 Develop the perfect Pedal Stroke

Improving your pedalling cycle will make you a more effective cyclist



Think of your pedal stroke in 2 parts


Part 1 - Downward stroke: the most powerful part of the pedal cycle.

-        Starts at the 1 o’clock position by dropping the heel downwards.

-        At the 2 o’clock position, drive down with the heel using the quadriceps muscle group.

-        Drive the heel down all the way to the 5 o’clock position

-        At the 5 o’clock position, use the tension from your leg being fully extended to snap the heel up towards gluts, using your gluts





Part 2 - Upward Stroke

-        At the 6 o’clock position, add your calves into pulling the heel more towards the gluts

-        At the 7 o’clock position, add your hamstings in. Now the gluts, calves, and hamstrings are lifting the heel towards the gluts

-        At the 10 o’clock position, pull up with your hip flexors over the top of the pedal stroke

-        Keep pulling with the hip flexors to get back to the 1 o’clock position 





This can be practiced this stroke pattern on the turbo, on the roads at home and away on your cycling training camp. 

It would usually be recommended that you alter the power output so that your pedal at a lower cadence. This will allow you more time to think about the different stages of the cycle, focusing on the various muscle groups and ensuring the muscles are doing their job. 

You can periodically easy the gears in order to increase the cadence, to see if the improvements hold and to try to identify with the feeling in each muscle group.


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Categories: All topics, Cycling

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