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Pedaling technique is the way a rider applies force to the pedals to propel the bike in the most efficient way and this, as you can imagine, is very important to maximize work and achieve better results. Good pedaling technique influences a fluid and balanced movement during the push and pull phases, maximizing the use of the muscles involved, such as the quads, hamstrings and glutes. Pedaling technique is something you can work on with an indoor bike -as well as being convenient, if you haven’t mastered it yet-, so in this article we give you some tips and recommendations for doing so. Let’s get to it!
Types of pedaling techniques
The first thing to keep in mind is that there are several types of pedaling, which vary depending on how the force is applied and the muscles working in the process. They are as follows:
- Piston pedaling technique: this technique is characterized by performing the greatest possible force in the pressure phase on the pedals, however, it is not uniform in the rest of the phases that comprise the motor action. This means that there are very different moments of force in each phase and that there are two dead points where there is no work, at the top of the pedal stroke and at the bottom. This technique works the quadriceps muscles, which do practically all the work. It is usually used when the cyclist stands upright on the bicycle, causing the hip to tilt over the lowering pedal, thus increasing the force on the pedal.
- Round pedaling technique: In this technique there are no dead spots, hence the name “round pedaling”. It places special emphasis on the lifting phase since the aim is to create a force as constant as possible on the pedals during all phases and it is precisely at this point that the proportional distribution of force is usually neglected. The advantage of this technique is that it involves a greater number of muscles in the motor action and is very effective for toning the lower body.
How to improve pedaling, what you can do on your indoor bike
Good pedaling technique directly influences a cyclist’s development by improving energy efficiency, reducing the risk of injury and increasing pedaling power. This, of course, allows for greater performance during training and competition, optimizing energy use and improving speed and endurance. To answer how to improve your pedaling, we recommend that you consider the following.
Choose the right bike
The first and most important thing is to equip yourself with a suitable indoor bike if you want to practice at home and you don’t have one yet. Keep in mind that all exercise bikes are not the same, indoor bikes or smart bikes are the most advanced and recommended for cyclists. These will allow you to stand up, modify the resistance automatically, perform routes with a virtual cycling simulator and much more. It is important, therefore, that you choose a suitable and quality bike, such as the smart ZBike 2.0 or the smart ZBike FREE (with freewheel). Both devices are able to simulate the gear shifting of a 15-speed single-gear bicycle, are extremely quiet thanks to their Poly-V type belt, are compatible with the main cycling simulators and offer high power, even at low cadence, among other things, so you will have no problem working on your cycling technique, as well as doing all your training at home.
Work on your posture and set up your bike correctly
Of course, it is essential to adopt a correct posture and for them you must configure the bike properly. It is important that the saddle height is correct to avoid dead spots in your technique and to solve problems of imbalance between the left and right leg, which is often the fault of a bad setup. You can learn more about adjusting an indoor cycling bike in this article.
Play with cadence
Cadence in cycling corresponds to the number of pedal strokes per minute. Theoretically the optimal pedaling cadence point on climbs is 70 rpm and rises to 80 rpm on flat terrain, but there is a considerable margin depending on the physical condition of the cyclist to function as efficiently as possible (generally between 60 and 100 rpm). As a reference, keep in mind that if you are a beginner you should not try to increase the cadence too much, the important thing is that it is manageable and that the increase is progressive.
Distribute power evenly
It is critical that you learn to distribute your power evenly between each leg as this will have a huge impact on efficiency, which in turn can increase the power and speed of the bike. This is something that mountain bikers have mastered to perfection. The fact that it is an MTB pedaling technique is due to the fact that mountain bikers must make a more even transfer of power compared to other disciplines and throughout the ride in order to maintain grip on technical surfaces.
Pull the pedals in semicircles.
Experts recommend pulling the pedals rather than pushing only, and for this they point out that you should make semicircular movements. In other words, when the pedal is moving downwards, you should change the movement from pushing to pulling backwards. In short, two semicircular movements, one to pull down and one to push up, and all with a fluid transmission from the backward pull of the left foot to the downward push of the right foot.
Practice one-legged exercises
Above all, to achieve that even distribution. Concentrate on one leg or one side and then the opposite side. This will help you make both legs equally strong. As the rider becomes more skilled it is easier to concentrate on both sides at the same time and distribute the power evenly.
Focus on your core
And last but not least, focus on your core since this area of your body helps you to maintain a good riding posture, but also to improve your road pedaling technique and, of course, your cycling pedaling technique in general. A professional cyclist must be able to hold a plank position, do bodyweight squats and push-ups to be able to perform on the bike. You must work this area progressively to achieve greater strength, endurance and posture on your bike.
