A Breakdown of the Cycling Pedal Stroke

Pedaling a bike is more than clipping in and letting the circular mechanics of the chain ring and crank arm do the work for you. Riders need to direct the motion of their feet.

In its simplest form, an optimal cycling pedal stroke works elliptically, with very light foot pressure around the circumference of the stroke. There are more forces during the forward and downward sections, but for the most part the best pedaling technique is 360 degrees of equal and "feathered" pressure.

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An efficient pedal stroke does not push down and then pull up, but rather has an oval-shaped (elliptical) motion with slightly more energy when the leg extends during the downstroke.

To illustrate how this feels, find a moderately inclined hill. As you begin the gentle ascent, note how the foot presses with more emphasis on the downstroke than during any other section of the pedal stroke. This is how the downstroke should be performed in nearly all terrain.

I developed—and have used—sector (phase) training for years in teaching the importance of the downstroke and improving the neuromuscular coordination of the other, less important phases of the pedaling stroke.

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"Sectors" refer to the four phases of the cycling pedal stroke, and sector training concentrates on developing each phase separately. The overall goal is to develop a smooth, 360-degree stroke that feels the same pressure throughout—even though there are differences in power peak during each phase.

The backstroke, upstroke and overstroke are what I call transitional phases of the cycling pedal stroke. These phases do not play particularly important roles in total power output but lead into and out of the downstroke and keep the overall stroke very smooth. Still, practicing these less important sectors improves the movement and efficiency of the entire stroke.

The foot and pedal move circularly, but the force applied to the pedal varies around the 360 degrees of the pedaling revolution.

The position of the foot (toe up or down) varies as well according to the technique, flexibility in the lower leg and ankle, or preference of the rider. In general, during the 0 to 180 degrees (top dead center to bottom dead center) of the downstroke, the toe tends to point slightly upward, whereas in the 180- to 360-degree range, the toe generally points more downward.

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Usually, the backstroke, upstroke and overstroke are best trained independently in workouts. For example, a cyclist might do three sets of two minutes, concentrating on each secondary sector. During those two minutes, the other sections of the stroke are diminished.

Phases of the Cycling Pedal Stroke

Phase 1: Downstroke

The downstroke begins as the foot and pedal move from 0 to 180 degrees (12 o'clock to 6 o'clock), with the more propulsive section between 45 and 135 degrees (or generally the down-tube to about 5 o'clock). The motion of the foot should be directed forward and downward during the downstroke.

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Drills and technical exercises to help you improve this important motion of the foot are great to do on rollers or trainers; however, the single most important pedaling tip is to maintain constant concentration on preserving even pressure throughout the stroke when pedaling normally.

In race conditions, the amount of force generated by the downstroke is more than 96 percent of total power. This leaves roughly 4 percent for the rest of the pedaling stroke. Yet many athletes consciously try to pull up on the pedal, which contributes very little to total power output.

By pedaling a bike in a feather 360 degrees with a rounded or elliptical motion, the cyclist should feel more energy efficient.

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Phase 2: Backstroke

The backstroke is the sector immediately following the downstroke in which the transition from the downstroke ends on one side and begins on the other.

The backstroke overlaps with the downstroke and upstroke and is made by pulling backward and upward from approximately 120 to 220 degrees (4 to 8 o'clock).

While in this sector, the opposite foot and pedal are entering the downstroke. The backstroke is a transitional phase and should be emphasized only in specific technique workouts.

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Phase 3: Upstroke

For upstroke drills, the emphasis is on pulling upward from 270 to 360 degrees. Do not pull up when riding normally, as there is little if any power benefits (probably less than 5 percent). You may, however, want to work this aspect when out of the saddle on hills or moderately rolling terrain.

Phase 4: Overstroke

The overstroke is the last transitional movement and precedes the downstroke by pressing forward over the top from about 320 to 20 degrees.

As with any of these sectors, drill exercises are an important part of training. I recommend training sectors regularly as part of the warm-up, a regular training workout, during breaks between intervals, when riding with a slower friend, or during the cool-down.

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There are countless ways to design these workouts, for example:

• 8 x 30 seconds at each of the four sectors
• 4 x 250 meters at each sector
• Four sets of 2 x 100 revolutions at each sector

Training these sectors independently improves the transition from one phase to the next and thereby increases pedaling efficiency of the overall cycling pedal stroke.

Remember, however, that the most important tip for pedaling a bike is to pedal with light 360 pressure—evenly distributed around the stroke—and work on this every time you're riding. It takes concentration, but the benefits are improved efficiency and better transfer of power to the pedals.

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