Jun 20, 2003 8:52 AM
|Lately I've been using this technique of leading with the heel on the downstroke, which allows me to kind of "snap" my ball of the foot at the completion, before driving my knee back up again. This seems to add a significant amount of power and speed, also making use of the calf muscles which I now notice are almost as fatigued as my quads after a ride. A new feeling for me.
This snapping motion seems to allow for climbing faster and in bigger gear. I feel like when I am conciously doing this, I'm adding about 20 - 30% more power.s. Also good for acceleration..
Anybody else using this technique?
|re: Pedaling techinique||t0adman|
Jun 20, 2003 9:10 AM
|I was doing it unwittingly in my natural stroke but not to the extent that I do now. I started making a conscious effort to lead with the heel down after doing spinning courses and hearing the instructor constantly remind the class to keep our heels down. I find it generates more power, and certainly uses and lengthens the gastrocs.
Hey experts, is this a technically sound pedal stroke?
|re: Pedaling techinique||paulg|
Jun 20, 2003 9:20 AM
I must admit that idea for leading with the heel came from spinning classes also. I just tried taking it one step further by adding the ball of foot snap.
I too would like to know if it is technically sound.
|re: Pedaling techinique||mainframe|
Jun 20, 2003 9:27 AM
|I'm no expert but its the technique I've used since day one. Kinda combines with the Lemond notion of "scrapping the mud off the sole". Additionally, and when pulling upward, trying to "hit the bar with the knee" on the upstroke seems to make, in combination, for a very powerful and efficient motion indeed.|
|Tip from 'The Man' !!!!||coonass|
Jun 21, 2003 4:44 PM
|Pedaling in Circles - Greg LeMond
For a better pedal stroke, smooth the transitions at the top and bottom.
"You've probably been taught to pull up on the pedal with your hamstrings. Don't.
Instead, emphasize pulling back on the pedal as it comes around the bottom of the
stroke. Pretend that you are scraping mud off your shoe.
"Another way to think about it: As the pedal begins to come up, push your knee
toward the handlebar instead of pulling your heel toward the saddle. Pull the pedal
through with your kneedon't pull it up with your heel."
What You Can Do
Most riders have had the first part of LeMond's pedaling prescription drilled into them. Greg
first used the imagescraping mud off the bottom of a shoein his 1985 training camp. Fred
Matheny wrote about it in a magazine article. Since then it has been repeated over and over,
often by writers who don't know its source.
Often neglected is the second part of LeMond's advicepushing the knee toward the
handlebar. In fact, this suggestion works better for most riders. They have less trouble
thinking about thrusting their knee forward as the pedal comes up the backside of the stroke
compared to making that scraping movement across the bottom.
DRILL! Different Strokes: Use a safe, lightly traveled road or ride on an indoor
trainer. You want to be in a medium gear and have a low cadence of about 60 rpm. It's
easier to think about your pedal stroke if you keep your cadence down. At higher rpm
your feet go around too fast for your brain to keep up.
Ride for one minute, concentrating on pushing each knee forward as it comes up and
across the top. Spin for another minute at higher rpm. Then repeat the slow cadence
part. Alternate for 10 minutes.
Include this drill as part of your warmup each day, either indoors on the trainer or
outside on the road.
Got it down pretty well? Now think about the opposite side of the stroke and whether you're
pulling through with a scraping motion to connect the downward push to the upstroke. If not,
work on that using this drill.
DRILL! One-Leg Pedaling: This will help you eliminate the dead spots at the top and
bottom of the pedal stroke. Put your bike on a resistance trainer. Warm up, then unclip
one foot and rest it on a stool or hook it back over the trainer. Pedal with the other leg
for one minute focusing on producing a smooth circle using LeMond's advice. Then
switch legs. Your goal is to pedal one-legged for up to 10 minutes in a moderate gear
at 80-90 rpm.
|re: Pedaling techinique||KEN2|
Jun 20, 2003 10:11 AM
|This used to be called "ankling" and as far as I know no pros use it any more...|
|re: Pedaling techinique||paulg|
Jun 20, 2003 10:58 AM
|Interesting. What technique are the pros using instead? I would be open to learning better methods if they're out there.
|re: Pedaling techinique||Triphop|
Jun 20, 2003 11:02 AM
|I think I remember a thread on 'ankling' some time ago...someone said they damaged their achilles tendon from this technique. I always thought it best to keep your foot at a consistent angle/position throughout the pedal stroke.|| |