How To Pedal Like A Pro | Improve Your Pedalling Technique On The Bike

Pedalling efficiency is a dark art of cycling, and something that even the pro triathletes and cyclists have to practise and work on in order to improve. Having a smooth and powerful cadence on the bike comes with experience, although as Mark explains in this video there are a few key components of pedal strokes that you can focus on in order to improve. He also shares some simple pedalling drills that you can perform in order to increase your power and efficiency.
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Is pedalling something that you focus on in your training?
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[@gtn]

Is pedalling something that you focus on in your training?

[@eagleironic5815]

I’m still relatively new to clip pedals. I found imagining I was painting circles with my pedal helped me remember to apply even power throughout the stroke, rather then in an up and down motion. A friend referred to the up and down pedalling as “donkey pedalling”!

[@JackMott]

Up and down pedaling is the more efficient way to pedal, keep doing what came naturally. Pros also just push down, even the ones that say they don't.

[@mad4tri]

I found that many riders including myself start their "push" to late ( around 2 o'clock). I now focus on dropping my heel just before 12 o'clock and kicking forward (or pushing my knee towards the handlebars ensures I am optimizing the power portion of the pedal stroke. Instead of pulling up on the pedal I just think about unweighting the pedal. Also trying to keep my foot flatter and having the cleat as far back as possible helps take the strain off my calf muscles. I have been practicing these "cues" and have seen an increase in power with seemingly no more effort.

[@elirocha8548]

Installation was quick and easy. It doesn't make a whole lot of noise, and it's worth every cent.

[@Tri-kt6tp]

Thanks for the advice. It will really help me improve my next triathlon.

[@grhow79]

Good advice. You didn’t mention near the top to “kick” your foot forward. While on training rides it’s helpful to focus your effort on one zone of the stroke for a period of time on each leg. Then move to another zone. Do sets as you would in a gym.

[@dave136]

I have to say ..I have moved over from a static trainer to Rollers for my indoor training and seen a mass improvement on my cadence and power..👍🏻

[@lionden4]

Roller is good for balance, cadence and for your true power workout. Try to get fork stand as well for power workout that you don’t need to balance.. working out on roller is a “Rocky Balboa’s” training style..

[@new5gum1]

Really digging the music in todays video

[@savysmilesumtymes]

Thank you for your advice

[@gethind-j2390]

Nice vid, thanks!

[@garethkrisch4680]

Yes, but not too "smooth it out". Actually gone the other way trying to undo a 360 pedal stroke since research shows it doesn't really improve power output in anyway nor is it more efficient. Furthermore for Triathletes you need to spare your calves and hamstrings for the run where they are critical.

[@elirocha8548]

I liked, it's very nice this bicycle

[@amateurcyclists3857]

I just bought a goniometer today to help me with the bend angle of my knee when pedalling. Hope it will help as I keep on having knee pain everytime I cycle

[@roejogan1759]

Sick beats

[@KOMHuntTV]

Riding rollers will sort out smoothness 👍👍

[@jackswiles]

What pedals do you use? They look much easier to clip into than mine!

[@JC-4A53]

Do I need a bike two sizes smaller for me to pedal like a pro?

[@sethjohnson5840]

Do you keep wearing that kit hoping Assos sees it and replaces it?

[@rohanscaysbrook3364]

Can someone please get Mark a new pair of GTN tights with the logo on it properly now you have over 500,000 subscribers. :)

[@calebizsol]

Can saddle height make up for crank length. Say, longer crank, shorter saddle height?

[@runarvalheimvrnes8513]

It must. But the other way around is much more popular these days.

[@johnnyparmesano2358]

Get that man a new pair of bibs! The logo is already chipping off.

[@augenmaugen]

That bike is a spacecraft.

[@mischajay]

My power meter gives me all kinds of numbers about my pedalling: (peak) power phase start and end (in °), torque effectiveness and pedal smoothness (in %) - but I have no clue how to interpret them! Do you guys have any tips about the values to aim for?

[@lionden4]

The more you look on the numbers being said above the more will make sense to you later, just observe the numbers and to what you are doing in your trainings and add some readings as well. Aiming is yours to decide. The more you train the more you learn about your own workout and eventually you will find your own way..

[@99cya]

hm imo the leg should not be below 30°. 30° to 35° seems best to me.

[@inz_uzi]

I don't believe that the 360 pedalling technique is the best. Even GCN did a video on that kzbin.info/www/bejne/eX_IlXyAd7-jna8. I noticed I change my pedalling style during long rides to let some muscles to recover a bit. I think the best technique is the one that feels easier and more efficient in given situation. We are not robots. We don't need to do perfect circles.

[@adamdvx1604]

High weight, low rep squats are destructive? I'd politely disagree (with the backing of science). "Heavy weight and low reps will build your explosive power far better than high reps and submaximal weight, and are more optimal for improving bone density due to the relatively heavy load being placed on your frame" (Mosti et al 2014)

[@fkhan98]

That Felt new?

[@prajowluck3596]

75% of talk of nonsense. Get to the point please.

[@tadhgoshaughnessy6612]

Drugs help the pro and amateurs . let's tell what's really going on.

[@scotth3354]

First step- get off your indoor trainer

[@franzkohlack8336]

Nope. 😄 don’t do it 😅 there are way better drill. Guys... do your Research...