Creating perfect pedaling prowess

Pedaling! What is this action really about? Is it all about pushing down the crank arms? Could we describe pedaling as turning sprockets? In truth correct pedaling is more akin to circular revolution. It is involves your entire leg, not just the quads.

Training for correct pedaling is as fun as dusting light bulbs. Sure, it is one of the things you should do, but my word does anyone actually make the time for it? However, proper pedal-training can quickly move you from back of the pack to après ride champion.

So what’s the deal – how does one properly prepare for perfect pedaling?

The answer lies in two muscle groups one doesn’t necessarily think of when pedaling. The hip flexors are the first group. These powerful upper thigh muscles are associated with lifting your legs up. Runners and sprinters typically have very strong hip flexors. They sit just below the hips. Many times you can feel them when you are seated. The second is the hamstring group. These are typically associated with pulling the leg (from the calf) back. When combined through correct pedaling, these two groups can add serious muscle power to any climb or sprint.

The best training exercise begins on the trainer (spin bike, stationary bike). The trainer must have clip-less pedals or pedal cages, in order to isolate the two groups. After warming up, you’ll want to unclip your right foot. Make sure your leg is away from the spinning crank arm – you don’t want to end the training session with a nasty bruise. Now, concentrate on the motion of your left leg. Do you notice something different? Again, pay attention to every muscle group.

Like magic, you’ll begin to feel your left leg moving in more of a complete circle. Once you realize this aspect, it is time to exaggerate the movement. With your hands firmly on the handlebars, begin to lift with your knee and scoop with your heel. The lifting will cause the hip flexors to react, radically. The heel scoop will bring more of your hamstring muscles into play. After a few minutes, you should notice the circular motion is much more dramatic. In other words, you’re using your entire leg to complete the revolution. This exercise can also be completed outdoors. I recommend a flat section of road without many obstacles.

If you found this to be useful, please post a comment about your experience.