As cyclists, we’re always looking for ways to get more out of our bodies and our bikes. Simply by putting time on the saddle, you will definitely improve your riding abilities, however, are they going to be the biggest improvements you could be making? Here are a few ways that you can improve your efficiency before the season starts.

1)    Does ankling contribute to my overall power production?

Ankling is the term used to describe how actively we use our lower leg muscles (gastrocnemius, soleus and tibialis anterior) to get our foot around during the pedal stroke. A majority of people tend to naturally exhibit some degree of ankling, however, exaggerated ankling patterns do not significantly increase overall power output. EMG studies measuring the electrical activity of leg muscles have also supported this. In fact, the calves seem better suited to act as cables transferring power from your quads to your foot and through to the pedals. The best advice for cyclists is to not consciously think about ankling, simply focus on pulling your foot as you come through the bottom of the pedal stroke as though you are scraping mud off the bottom of your shoe. Leave the power production to the quads, hamstrings and glutes!

2)    Can I produce more power by pulling up during the upstroke?

Even the most smooth and efficient track cyclists have shown to not produce any significant amount of power during the upstroke, so the answer to the question would be, no don’t waste your time! Compared to your quads, the other hip flexors are weak muscles. In order for that leg to get back to the top of the pedal stroke, there is a certain amount of rotational inertia and gravity that must be overcome. Thus, one of the best ways to increase the rate at which your foot gets back to the top of the pedal stroke and improve your efficiency is to slightly un-weight the back leg which will help decrease the amount of drag forces acting on it.

3)    What are other ways I can improve my efficiency and power?

Studies have found that nearly 90% of the population exhibits a forefoot varus. What that means is that the forefoot is angled downward from the big toe to the small toe. For cycling purposes this can have a huge impact on power production because as the foot goes to push on a flat surface the foot itself is not flat. Naturally, to compensate, the forefoot must collapse causing internal tibial rotation and subsequently inward motion of the knee. This lateral knee travel not only results in decreased power production but may result in chronic knee or foot pain in the future if it not addressed. What many fitters will do is place a wedge under the cleat, preventing the collapse of the forefoot, resulting in a much straighter knee trace and increased power production.

Some other tips for efficient cycling and generating more power are to practice one legged cycling drills. Start by spending a few minutes after you warm up using just one leg for 30 seconds at a time. It may be awkward at first but the benefits will be huge later as you will train your muscles to actively contribute force to the pedals throughout the entire 360° pedal stroke. Spinning at higher cadences will also make you a much more proficient cyclist. There are two ways to increase your power, provide more force or spin faster. The downside to producing more force is that it requires a huge muscular effort and metabolic cost and for triathletes it’s always a good idea to leave something in the tank for the run.

Obviously during the heat of a race your focus is not going to be on your technique or the direction your muscles are directing forces which is why it’s so important to take time during your training to address mechanical issues and skills that we have outlined so it becomes second nature. Practice just a few of these skills and by the time race day arrives you will see a huge payoff in your times!

Cheers,

Adam Redmond
Speed Matrix Canada