Pedaling for More Power

Proper Pedaling for More Power high cadence, combined with a proper pedaling technique, gave Lance Armstrong a winning edge in the 1999 Tour de France. This strategy isn't limited to world-class athletes. You can use the same techniques to put yourself on the road— or trail— to pedaling success. Use a rapid cadence whenever possible. Push-scrape-pull-step. These are the four elements of good pedaling technique. Practice. Practice. Practice.

Cadence

A rapid cadence (pedaling rate, measured in revolutions per minute, or rpm) helps keep the feet moving smoothly to eliminate energy loss. Anywhere from 75 to 80 revolutions is considered a good pedaling rate. Pros will go for a rate of 90 rpm. When the hill gets steeper, you'll notice your cadence will start to drop. Try to anticipate this decrease in rpms and shift into a lower gear to keep your cadence steady. If you've run out of gears (and your cadence slows), your foot motion may be reduced to nothing but a series of vertical thrusts—as if you were on a stair-stepper—rather than the smooth, rhythmic spinning associated with proper pedaling technique. This disruption of the cadence is an energy-killer.

Push-Scrape-Pull-Step

To avoid this, employ proper pedaling strategy. Let's say you've just started making a pedal stroke with your left foot. As the left foot pushes down and hits bottom, the natural inclination is to transfer power to the right foot and start the right-foot stroke. Think again. You're actually not finished with that first stroke. As your left foot bottoms out on its stroke, act as if you're scraping some nasty business off the bottom of your shoe. This adds power to the bottom and back of the stroke and gets the foot ready to pull on the pedal. As the left foot is scraping its way back, transfer power to the right foot. Now, as the right foot is completing its downstroke, pull up with the left foot. Your left foot should be pulling as your right foot is pushing. But wait! You're still not done with the left-foot revolution. As your left foot comes to the top of its revolution, act as if you're stepping over that nasty business you were just scraping off. This will squeeze a last bit of energy from your left-foot revolution and get it ready to power through the next revolution. As you concentrate on getting one foot to make a proper revolution, you'll feel like you're pedaling with just one foot. But as you get used to the power transfer and make the transition effortless, you'll be able to get both feet moving in a smooth circle. Push-scrape-pull-step-push-scrape-pull-step.

Practice

Pedal with just one foot and try to master the push-scrape-pull-step motion. Your goal is to deliver a smooth circle full of power. Do this a hundred times. Now do it with the other leg. Once you feel comfortable doing this with both legs individually, start using them both to bring power to your pedals.