What is the most efficient pedaling technique for cyclists?

Question

As a cyclist seeking to enhance my performance, what pedaling technique would you recommend as the most effective?

Answer 1

‘Preferred pedaling technique’ is the most effective technique of pedaling and it can be considered one’s natural style. It is characterized by emphasizing the down stroke, putting much effort during the propulsive phase, and retracting the pedal naturally during the upstroke without applying too much force. This method optimizes gross energy efficiency, integrates energy work and physical practicality, and also reduces the possibility of injuries.

Comments

Most bad pedaling habits arise from biting off way more gear than you can chew. Most riders cannot push a 52t or bigger chainring for long distances unless they're cross chained and causing significant wear to their driveline components.

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Pulling up on the pedals is huge benefit on climbs, dunno what this guy is talking about

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Learned to pull the pedal up on the upstroke only for sprinting or steep climbing. The other important thing was angling, meaning to lower the heel to overcome the upper deadspot (12 o' clock position) and lower the toes on the bottom deadspot (6 o' clock position). Since I use Zen cleats, which have a larger angle towards the front than regular Look or SPD-SL cleats, I learned to just push down and pull straight up again as they are built to do the angling job for you, so your foot can stay in its natural position.

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Been riding road bikes w/ clipless pedals since 1993....the only time I pull up on a pedal stroke is while sprinting (especially if the cadence drops a little), and I'm not consciously trying to do it.  Other than that.....nope.  Don't need to pull up to have a smooth pedal stroke either.  "Preferred" is what I use for cadence as well, not because someone tells me that 90+ rpms is "the most efficient".  For a certain power/effort level, sure....but riding along at 95 rpms in zone 2.....nope (upper 70's/low 80's is my sweet spot for that).

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What really helps is consciously also using the calf muscle by tilting your foot downwards a few degrees during the propulsive phase (and of course upward again in the recovery phase). This takes some of the load of you thigh muscles and spreads the load more evenly.

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I have been riding road bikes for decades with clipless pedals and on the flats try to clear the pedal on the backstroke rather than forcefully pulling up. It feels odd when I ride a bike with standard pedals as I am coming off the pedal on the back stroke. Regarding LeMond, the other technique he would discuss is, when climbing, to shift further back on the saddle (effectively increasing the distance from the pedals) and pull up, but at a lower cadence. The opposite is when sprinting, to move slightly forward on the saddle, maximize cadence and focus on the downstroke. The ‘shift in the saddle and change in cadence’ technique may negate the findings and conclusions of these studies.

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Optimal Pedal Technique starts in the detailed section! But I recommend to read the entire content from the beginning to know the pros and cons of different pedalling techniques. Great content!

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Why can't I do both? Push with one leg, and at the same time pull up on the other? On the push the weight of the leg also helps.

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I was an athlete ( tripe jumper ) I use the sweeping method at the bottom of the stroke, only to 7 o clock positon. To me this makes sense as I'm pushing the pedal away ( behind ) at the same time the down stroke is engaging. If you watch an efficient sprinter, they don't stamp down on the track they circle the feet propelling themselves forward.