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One of the greatest rewards I receive when working with cyclists is the ability to assist many in achieving an immediate improvement in power output and efficiency. That’s right – immediate. You know what that means, no extra training. So now that I have your attention let me explain how you too may enjoy such a windfall.
Every physical activity has an ideal way, one that minimises the risk of injury whilst ensuring the body is operating at its most efficient. Sports science has provided practitioners and enthusiasts alike excellent research to assist with achieving optimal physical performance. So it should come as no surprise that the position of a cyclist on their bike in combination with correct pedalling, leads to the best possible outcome. My role as a physiotherapist is to convey this science to you. Master these few pointers and you will begin to feel your true cycling efficiency:
- Listen and feel your pedal stroke. Spend a few minutes feeling to see if you a have the classic on/off pedal action of someone who is push/pulling. This may be recognised as a rhythmical thudding;
- Correct pedalling – picture the pedalling circle in slightly distorted thirds:
- Push phase – gluteals, quadriceps and calves [0º-110º]
- Pull across the bottom – gastrocnemius and hamstrings [110º - 240º]
- Quiet phase – the updrive is really generated by the opposite leg, with a small amount of hamstring and hip flexors [240º-360º]
- Understand where power is generated: Good power generation occurs with the smooth transition through these phases. A useful analogy is to picture yourself gently trying to scrape something off the bottom of your shoe as you pass through the bottom of the stroke;
- Maintain a stable pelvis. Try to minimise movement of your pelvis and lower back. You can focus on this by keeping a steady pressure between yourself and the saddle.
