The pedaling technique is an exercise which, at first sight, is quite simple to perform for the purists of the bike. Nevertheless, many cyclists neglect the good practice of this technique, which offers many benefits if it is well executed. On the other hand, cyclists who pedal with inappropriate technique will exert bad pressure and produce muscle fatigue. Let’s analyze together the different elements of improvement of the pedaling technique through the pedaling cycle.
The pedaling cycle:
First of all, a little bit of vocabulary! What is the pedaling cycle?
The pedaling cycle is divided into 4 phases that can be represented by a clock. Cyclists who control these different cycling cycles will considerably improve their performance.
1. Push (from noon to 3 am):
This is the phase that is still the most famous cyclist’s phase, who focuses more on pushing. It is during this phase that the power exerts itself optimally, the force is oriented essentially downwards.
2. Lower phase of the push (from 3 am to 6 am):
During this pedaling phase, all the muscles on the back of the leg are used.
3. Beginning of traction (from 6 am to 10 am):
The traction phase is the most neglected of all cyclists. In fact, it uses a particular muscle, the psoas, which is above the beginning of the leg, that they are not used to working with. As a precaution, in order to avoid back pain, it would be preferable to stretch the psoas. Since the foot cannot grip the pedal, it would be interesting to use an automatic pedal system.
4. End of traction (from 10 a.m. to noon):
This last phase of pedaling consists in returning to the initial phase by starting a new push with the opposite leg. The secret is to eliminate dead points, that is to say from 5 am to 7 am and from 11 am to 1 am by adopting the “round pedal stroke”.
This is what will help you improve your pedal stroke. Like any sport, it is also a matter of training and time. Don’t hesitate to surround yourself to collect valuable advice from cycling professionals to help you.
It’s your turn to play!