Pedal Power!

Optimizing your pedal stroke can take minutes off of your times. Doing so may be as easy as simple adjustments. Here are four common barriers to a powerful pedal stroke:

Wobbly Knees 

As someone trained in biomechanics, it is impossible for me to watch bikers and runners without taking notice of their movement patterns. One thing that is extremely common is wobbly knees. The most common thing I see is one or both knees flaring outward as the leg comes up in the pedal stroke. This forces the rider to begin the push phase of the pedal stroke with the leg angled outward. Pushing at an angle results in a weaker push and also predisposes one to injury because of the recruitment of lateral stabilizing muscles, such as the notoriously troublesome iliotibial band (IT Band). 

The Fix 

A good bike fit will probably fix the problem. I am a big fan of digital bike fits because of their accuracy and reliability (check out www.retul.com). If a bike fit is not in the cards for you, start by raising your seat and moving the seat over the pedals more (slide forward). Weakness of the vastus medialis may also be a player. This is the thigh muscle on the medial (inner) part of your thigh. Search the internet for exercises to help you.

Poor Pedal Stroke

The position of your foot and ankle throughout the pedal stroke can either optimize or take away power. Todd Carver, a biomechanics expert at Retul (a group I strongly recommend and know personally), submitted a great article for bicycling magazine a little while back. Here is the link: http://www.bicycling.com/training-nutrition/training-fitness/perfect-pedal-stroke

Improper Foot and Cleat Position

Many riders put the cleats on their shoes immediately after purchasing and never touch them again. Where you cleats are placed does make a difference, especially if you are not wearing carbon cycling shoes. The cleat should be immediately under the ball of the foot (see below). It is important to put your shoe on and mark where the ball of the foot falls in your shoe. The middle of the cleat should be in the middle of the ball of the foot.

Your foot should, for the most part, point straight forward. Many people toe in or toe out. This displaces some of the downward force of the push phase, especially at the initiation of the push. You want all of your force going straight down into the pedal, not "spilling" off to the side. If you are finding that you are uncomfortable having the foot point straight forward, you may want to try placing "wedges" or "shims" in the shoe. I am generally not a fan of doing this without guidance of an expert, but if you are an experienced cyclist or mountain biker you can give it a try. Pearl Izumi has a 1:1 Insole System that has everything you need. 

Poor Seat Position

The position of your seat is vital to maximizing power and endurance. Research by the U.S. Cycling Federation shows that power output continues to increase as the seat height is raised. However, at a certain height endurance is lost, which offsets the power benefits by raising the seat further. That height is the point at which the hips begin to rock or the feet have to reach at the bottom of the pedal stroke. So, the perfect seat height for power is as high as you can go before you have to rock your hips or reach with your toes.

Regarding fore-aft position of your seat, for triathlon/TT riders research generally suggests around 74.5-76 degrees. If you are a taller rider, stray toward the smaller of these angles. Shorter riders should stray toward the higher angles. If you compete on very flat courses, you can increase the angle you ride slightly. Some triathlon bike manufacturers have very steep seat tubes (78 degrees and up). I generally steer people toward a triathlon/TT bike with a 76 degree seat angle. For a great bike at a very great price that I am very comfortable endorsing, see my review of the Fezzari T5.