Szerkesztő:Smartpedal

Cycling pedalling technique

The cycling pedalling technique is the way a cyclist pedals and the set of data that describe it: cadence, power, smoothness, balance, effectiveness , etc.

Pedalling technique can be very diverse. It depends on the type of bike (road, mtb, city, fixed), the pedal (e.g. platform, spd), and the cyclist. There are many theories and measurements about the right pedalling technique, some of which are presented here. The first step in learning the correct pedalling technique is to set up the bike correctly. It is also important to adjust the seat height, the distance between the handlebars and the seat, and the height of the handlebars, as optimal conditions are needed to get maximum power. The bike can be adjusted by a professional or by the cyclist himself. There are many posts and videos on the Internet on this subject. If a cyclist feels pain while pedalling or afterwards, this is the most obvious sign that the bike is not set up properly and that adjustments are needed immediately.

The quality of pedalling technique affects speed, distance travelled and energy used. The better the pedalling technique, the better the other indicators will be. Once the bike has been set up, it is worth learning the correct pedalling technique so that technical deficiencies do not hinder progress and the highest possible speed and distance can be achieved. Technique can also help you to achieve higher speeds with less effort or to cover longer distances.

Pedalling problems

There are three problems that need to be addressed when improving pedalling technique:

1. The force applied by the two feet is significantly different.
2. The forces applied to the feet are not continuous.
3. The pedalling speed is not uniform, for example, in a backward position the legs are jerked up by the cyclist.

It is important that the cyclist monitors his/her own pedalling and if he/she notices any errors, he/she corrects them. Pedalling, like any other sport, is a movement that can and should be learned.

What should the pedal look like?

The quality of a cyclist's pedalling technique is influenced by whether the pedal is attached to the shoe. A pedal that can also be used for pulling, with force applied to the back of the pedal ring, will improve pedalling technique more. A pedal without attachment can only exert force on about 30% of the pedal circle and is therefore suitable for walking, but not for improving pedalling technique. Details on the history of the pedal can be found here.

The pedal circle of the bicycle

When the pedal starts from a certain point and returns to that point, it makes a circle, which is called the pedal circle. We divide the pedal circle into sections based on where the cyclist can apply force. In general, we distinguish four parts where the cyclist can exert force to varying degrees because the movement of the legs allows this. There are differences of opinion between experts as to where exactly these parts start and end within the pedal circle, but they are probably unique to each individual.

Within the pedal circle, we distinguish between front, back, top and bottom parts, and each part has a different movement of the foot and different degrees of force it can exert.

How do you pedal?

The writers of articles on pedalling technique agree that the correct technique should take into account the cyclist's individual abilities, muscular development and stamina. The cyclist can also observe his/her own movements while cycling and try to detect any mistakes.

The best time to observe pedalling technique is when the cyclist is riding on level ground or using a training roller. What to look out for?

1. Is the bike rolling and is the rotation of the wheels even?
2. Is the pedal stroke evenly completed by the feet or are there unconscious, unexpected movements that cause it to become choppy?
3. Is pedalling uncomfortable on any part of the pedal circle? Pedalling problems are most often caused by unconscious, incorrect movements that can be corrected with conscious training.

Another way of improving pedalling technique is to use a measurement-based approach, which uses the data produced by the cyclist (rpm, power, smoothness, effectiveness, etc.) to build up a picture of the pedalling technique and make suggestions for improvement. Examples of such measurement tools include smart pedals and cranks, and an app developed for Garmin devices.