I was climbing on an 8 miles long road yesterday for the very first time since I’m into on this sport and my climbing style is toe down, as I was about half way on my climb I was so tired already then accidentally I changed my pedaling style to heel down. I was really surprised the power I got from this style that’s why I’m researching if this type of pedaling is right or wrong and thankfully you answered all the questions in my mind. Thank you!
Glad it helped! I think all these are basics of human biomechanics, a small change like that might not seem like much on paper, but makes a world of difference when put into practice.
This power probably comes from the fact that you could extend your knee more while dropping the heel, thus creating a mechanical advantage for your quads (aka better leverage). Try getting your saddle higher and you'll get the same without dropping the heel
your videos are excellent and you're delivery is great. This particular one hits home as this is what I was thinking this morning when I was out. I am pretty flat foot ted on the pedal and I tried pointing my toe a bit and then I tried lowering my heel a bit. I was much happier dropping my heel and found more power there driving through the heel more. I am back in the saddle after quite a few years about 6 mo into it. You make a lot of sense. At 74, I make changes slooowly to see where I am at, body awareness, great work, much appreciated
Great video and you are very good with the mechanics of the pedalling explaining etc. thank you. Even though I have cycled for a long time it helps. It’s easy to lose sight of the recovery phase. Over thinking it too as you say doesn’t actually work always.
Comining across flat through the dead spots with a sweeping motion rather than a pressing/ pulling up motion is best I think. It's more ergonomic and I think more efficient in the long-term.
Nice video and presentation. That gave us the first three of a total four style. What is the fourth? It is a 3-phase feeding stroke (although some confused it to be circular style). Phase1, P1, horizontal feed when paddle is well above the bottom tube. Phase2, P2, vertical down feed. Phase3, P3, vertical up feed. Efficiency strokes are vertical feeds, down feed 1 to 4 O’clock and up feed 7 to 11. Why horizontal feed when paddle is higher up and not when well below the BT bottom tube, like scraping action? The short answer is efficiency and leverage. The long answer : 1) When paddle is above BT our leg is bent to produce better muscle leveraging hence power and efficiency, as opposed to when leg approaching a full stretch, for low muscle utilization and low leverage to a scraping style. 2) when our right paddle is at bottom range below BT, say 4 O’clock, is at low power and poor efficiency state. While L paddle is at 11, leg bent is at high power and efficiency state, Caveat? only if we forward feed horizontally. Summarize all that : Forward fees when paddle went past 10~11 Down feed when paddle went past 2 O’clock Up feed when paddle went past 7~8 O’clock Like a pi symbol. It is much easier for the mind and muscle to coordinate in the pi style than circular style.
sometimes it feels like it changes daily according to what other activities you may have done and/or stretching. Good info well detailed out for a variety of parameters
Thanks for posting your excellent video! Really well done. Great content and great presentation of material. You really came up with the best way to describe how to focus on engaging the glutes (Driving with the heel into the fore foot). I’m predicting you are going to experience a lot of subscribers and viewers.
Glad it was helpful! Learned it from a coach a while back when I was training in a studio, found that this advice really help me drive power into the pedals. So yea now I'm passing on the knowledge to fellow cyclist who needs it!
detailed and precise explanation.. very nice.. i used heel down technique for maintaining speed and i used toe down style most of the time for accelaration.. and its true you should be aware of ur style
Great Video! Personally i never had a problem with toe down pedalling since that's what i love to do even with long rides. Thanks for the in depth information!
When the right foot is scraping at the bottom, the left foot should be finishing the upstroke, coming over the top and getting ready to push down again. The upstroke should feel natural tho, as I said in the video either with a very light pull up or no pull up at all (let it come up naturally).
Actual tests run on professional cyclists show that there's no difference in performance based on pedal stroke or foot position and what works best for one cyclist may not for another. Toes down, flat, or heels down makes no difference in performance. As a newbie, can you work to develop a pedal stroke that's more efficient, sure.
The man has gotten it all wrong unfortunately, our legs have evolved for triple flexion and extension. By pointing the heel down during the push phase you are not only creating a mechanical disadvantage but also losing power through the elasticity of your achilles tendon. This forces you to push harder, thus losing more power as your heel drops lower, thus absorbing more power in your achilles tendon and droping your heel lower, thus creating an even greater mechanical disadvantage, forcing you to push even harder only to have more power sink into you achilles and so on. This heel drop will lead to a vicious circle of over-use which can lead to tendonitis, preventing you from putting power through you calf, absorbing more power once again, accelerating the vicious cycle again. This is one of the worst cycling advice I have ever heard
Bud you got it all wrong....sweep from 6 o'clock to 9 o'clock & let the crank momentum move your legs for free / no muscle use from 9 back to 6 at high cadence.
