In the next two Cycling Sessions, we will look at one of the most important driving forces in bicycling, pedaling. Let’s start with the basics, position and alignment.
Most of us have been pedaling from the time we were on Big Wheels wearing pampers. So you would think we would all be experts. But sadly, most people pedal inefficiently, which takes power away, and can lead to overuse injuries.
At the TFCE every year, I see so many different styles of pedaling, and surprisingly see many who may be doing damage. What should you look for?
1. Seat Height. Make sure that your seat provides a long, smooth pedal stroke. There are many ways to get the seat right, and a bike shop can help you with this. If you are riding upright, and your knees are near your ribs on the upstroke, your seat is too low. Here is an illustration from the USCF (United States Cycling Federation) that shows ankle position with the pedal at the lowest position. This illustrates the highest you would want your seat, especially for something like time trialing. Having a 30 degree bend at the knee would be ideal for general conditions. (see picture right). Notice how my knees are never going to hit my ribs yet my back is fairly flat while in the drops.
2. Knee position: Your knees should move near the top tube, pointing in the direction of travel. I can’t tell you how many riders I have seen with their knees sticking out at a 45 degree angle or more when they pedal. This not only takes efficiency away, but can lead to overuse injuries. What you want to work towards is having the knees pointing straight ahead on either side of the top tube. This takes time and training, but helps to recruit the core muscles into the pedaling movement, which brings more of your body into the effort, increasing efficiency greatly. You also provide a more aerodynamic profile with the knees in, which saves drag, making things a little easier, especially into a head wind. If your hips are tight, do some easy stretching, where you sit on the ground with your knees out, feet touching together to open up the hips before you start. Always remember bouncing is not the way to stretch, Easy relaxing opening of the muscles is what you are looking for.
3. Cleat position. Again, a bike store can help you with this as well. Sit on a high chair or table and notice how your legs hang with regard to your feet. This is how you want your cleats set up to provide a natural motion. Be sure not to have your knees out too far, though when you clip into the pedals.
In part two, I will discuss the pedal stroke, and other methods used to improve pedaling efficiency. Try the adjustments here to prepare for pedaling improvements later!
Portland Velo Member Gary Stafford lives - get this - in Rhode Island! He comes to Oregon frequently on business and when he does, Ty lends him a bike and he rides with the club. Gary does a lot of writing - and riding - for his local cycling club, and has been gracious enough to allow us to reprint his articles on the Portland Velo website. Please give Gary a big "thanks" the next time you see him on a ride.