Many novice cyclists inevitably face the question of how to improve their cycling efficiency so they can get less tired and get more cycling. Of course, a lot depends on the fitness level of the cyclist. But there are a few more secrets, applying which the cyclist will quickly achieve the desired results. One such secret is how to pedal correctly. In cycling terminology, this is called pedaling. Correct pedaling is the key to the success of all cycling.
It is necessary
Cycling computer
Instructions
Step 1
What is included in this concept? The essence of the method lies in the fact that the pedals must be turned, and not pressed on them. This technique involves pedaling with a high cadence (cadence). It requires less energy from you, distributes stress evenly to your knees and leg muscles, and allows you to go faster and further with less fatigue. The cadence should be between 60-90 rpm (revolutions per minute). Some athletes pedal up to 150 rpm. But this is already a matter of training.
Step 2
Most people are accustomed to just pushing down on the pedal. In fact, it is necessary to exert effort throughout the pedal revolution. Special mounts are very suitable for this - contact pedals or toe clips with spikes.
Step 3
Try to practice by pedaling while riding with one foot. Rotate the pedal not only forward, but also downward, as well as backward and pull upward on the “pedal return stroke” (with only one foot). You need to feel how on each rotation the force is distributed evenly, without jerks and dips along the entire length of the circular movement. Continue to practice the circular pedaling technique until the rotation of one leg is uniform and smooth. After you understand and feel how to pedal with one foot, try using the same principle to work with the other foot.
Step 4
Pedal your bike smoothly in a circular motion. Gradually, you will learn how to do this by exerting effort throughout a full turn. Use a cycling computer to calculate your cadence more accurately.
