Most of us have wondered, at one point or another, if we’re pedalling correctly. It’s also easy to get into bad habits on the bike, and how you pedal is important to your comfort and performance.
Ideally, you’ll want to practice the perfect stroke on a turbo trainer so you can really concentrate on what you’re doing. There are four main stages of a pedal stroke – hint: it’s all about clocks!
If you imagine the entire movement as a clock face, the first phase is from 12 o’clock to 5 o’clock. In this downstroke, you should be aiming to push down, but also using your hamstrings to extend your foot forwards, so that you create an even circle, not a line from top to bottom.
Allowing your heel to drop as you pass over the 12 o’clock point will help you to use these large muscles at the back of your thigh.