Pointing toes while pedaling normal?

[Cindyloo]

Hi there! I am new to the forum and appreciate any advice or comments you ladies can give me! A little background, I ride a Trek 1000 WSD with Look pedals and Shimano shoes. When I purchased the bike, the LBS did all adjustments with me on the bike on a trainer with my shoes and cleats. I feel that everything is set up pretty well fit-wise on the bike.

My issue is that when I ride I tend to point my toes at about a 45 degree angle to the ground instead of having my feet parallel to the ground on the bottom of the stroke. I find that it gets more pronounce as I get fatigued. What I would like to know is.... Is this normal? If not why am I doing it and how can I stop? :confused: I try to be conscious of not pointing my toes but it just feels like I have more power that way. I think I am actually losing power this way but I just can't stop!! :o I haven't noticed anyone else pedaling this way so I wonder if there is something seriously wrong with my technique.

[Lise]

I think it's a question of learning a new pedal stroke. I have to remind myself occasionally to put the power into the ball of my foot, and keep my foot level. Somehow I think I'll go faster or something if I point my toes down, but that's wrong. With clips, I get power on both down and up stroke. I picture the ball of my foot making a little circle, with my foot level all the way around.

[velogirl]

I call this "bike ballet" or "toe pedaling." And you're correct, it's not the proper way to pedal (although you will see folks doing it -- usually newer riders).

If you point your toes down, there are a number of different ramifications to your cycling in general.

First, when you point your toes down, you engage the smaller muscles in the lower leg -- not the more powerful muscles (quads, hamstrings, and glutes) in the upper leg. Of course, if you want to be stronger, you want to use the more powerful muscles.

The second implication is that toe pedaling puts lots of stress on your achilles tendon -- not good.

The other issue is that it's more challenging for you to distribute your weight onto your legs.

While I don't teach folks to pedal with a completely flat foot throughout their pedal stroke, I do try to help them stop toe pedaling. We all have a minute amount of "ankling" that takes place during out pedal stroke -- that's okay.

Try to visualize kicking out/down with your heel when you pedal. This will fully extend your leg and allow you to engage all those powerful muscles.

It takes time to re-learn how to pedal correctly. If you have a difficult time remembering to do it, ask your riding partners to remind you. You could also place a little note on your stem to help you remember.

Once you've learned to pedal the correct way, you'll be amazed at how much more efficient you are.

[RoadRaven]

This thread made me smile as when i was out with my partner yesterday he was watching my technique closely and said "you ride pointy-toed" and sure enough - there I am, trying to see the road with my toes!

I do make a concious effort on hills to place my feet efficiently but cruising along on the flats or slight inclines, my most comfortable position is with my toes pointing slightly down.

[Cindyloo]

Thanks ladies! Velogirl, you mentioned the achilles tendon. I notice on my longest ride of 50 miles a few weeks ago that my right achilles tendon was very sore afterward for a few days. I did not connect the two but it makes sense. Even on short rides now I can feel a little irritation in that tendon. Thanks for the techniques shared also! Gotta let that heel drop! :p

[CycleChic06]

Hi Cindy,
I had actually asked that same question a month ago in the new riders section, you can look up the thread there. But someone had suggested imagining that you are trying to scrape something off the bottom of your shoe, and keep your foot relatively flat. This helps immensely on hills.

I have noticed since I started doing this and less toe pointing that my calves aren't as nicely toned anymore, but I've gotten much more definition in my quads...I take this as a sign that I'm doing it right.


Cheers
Emily

[AuntieK]

Here's a link to the thread CycleChic06 mentions:
http://forums.teamestrogen.com/showthread.php?t=6942

[SheFly]

I learned that I also do this at a recent race clinic. The suggestion made to me was to lower my saddle by about an inch. I've ben riding for a long time, and this sounded like a really radical change to me. I talked to my hubby about it, and we agreed to try moving the saddle by 1/2 inch to see what happens - no more toe pointing.

The reason is that if I do point my toes with my saddle this low, I actually hurt my knees. I do still have to think about the pedal stroke, but have become more efficient in learning to pedal circles with a flat foot, and to think about the upstroke more than the downstroke.

Of course, when I get tired, I tend to revert to my old ways :D . I'm still trying though!

SheFly

[velogirl]

I have noticed since I started doing this and less toe pointing that my calves aren't as nicely toned anymore, but I've gotten much more definition in my quads...I take this as a sign that I'm doing it right.

Cheers
Emily

Too funny! If you want shapely calves, wear high heels! Seriously. Before I became a coach, I worked in corp. America and wore heels all the time. I had awesome legs without ever working out. Now that I wear nothing but sandals and clogs, my calves aren't nearly as shapely (but they're much stronger).

[bcipam]

Your feet should basically remain flat while pedaling but I know when I get tired good form is always the first thing to go and I will occasionally point my toes as well. Just keep practicing good form.

Also, alot of people have their saddle too high which causes them to toe point in order to reach and rotate the pedal. Just make sure that isn't your problem.

[bouncybouncy]

HAHAHHA!!!!!! i glanced at the topic and read

"PAINTING toes while pedaling"

now i want to see that!!!!:rolleyes:

[SadieKate]

Too funny! If you want shapely calves, wear high heels! Seriously. Before I became a coach, I worked in corp. America and wore heels all the time. I had awesome legs without ever working out. Now that I wear nothing but sandals and clogs, my calves aren't nearly as shapely (but they're much stronger).But aren't your toes and feet happier? Sheesh, I can't even walk in high heels any longer without slipping. How did we wear those instruments of torture for hours every day, day in and day out.

[velogirl]

But aren't your toes and feet happier? Sheesh, I can't even walk in high heels any longer without slipping. How did we wear those instruments of torture for hours every day, day in and day out.


Yup! I have very happy feet. And a happier spine too!

[VenusdeVelo]

*Sigh* I wish I could stop wearing high heels but I can't!!! Someone once told me when I hit 40, I wouldn't want to wear them anymore. Well, passed that milestone, still wearing them!! (Although I am in flip-flops every other time of day not associated with going to work or going out....).

[Kathi]

Me Too! only I'm doing with my right foot only. My ortho finally let me start using clipless pedals again, 3 1/2 months after ACL surgery. Monday was my 3rd ride and I noticed my right foot (injured leg) was hurting enough that I was trying to figure out why. When I compared my feet my left foot pedals flat but the right foot is toe down.

It sounds as if I'm compensating for the lack of strength in the quad, hamstring and glute muscles of the injured leg.

I assume this will go away when I gain more strength in these muscles.

[Faust]

I also pedal "pointy-toed" at times. When I catch myself I focus on pedalling in a circle and pretend I am scraping mud of the bottom of me shoe. Works for me :)

[Kalidurga]

This is an interesting topic. I've been reading a lot of articles about cycling since last year when I decided I wanted to get serious about it and began paying attention to my form. According to one article, it was apparently Greg LeMond who used the analogy of scraping mud off your shoe in describing how to achieve a proper circular pedal stroke: "You've probably been taught to pull up on the pedal with your hamstring. Don't. Instead, emphasize pulling back on the pedal as it comes around the bottom of the stroke. Pretend that you are scraping mud off your shoe." This is definitely easier to do with the ball of the foot firmly attached to the pedal and the foot relatively flat.

The other thing I've begun doing is watching the form used by pro riders in the Tour de France and other races. What I noticed last year is that most pro riders tend to alternate between a flat foot and a pointed toe. Take Lance, for example. When he's got a good, steady cadence going, his foot remains relatively flat. When he stands and begins "dancing" on the pedals as only he can do, or when he wants to kick it into high gear, his foot takes on a definite downturned angle. Between last year's season and so far this season, I think the only pro I've seen who consistently has a flat foot is Alexandre Vinokourov. His feet seem to always be perfectly parallel to the road, no matter what the conditions. Could it be that pointed toes are considered unmanly in Kazhakstan?

Personally, I vary my foot position depending on road conditions and the situation, always keeping in mind that I need to pedal with a circular motion. For me, form is fairly easy as long as I keep the proper picture in my head. If only I could find a simple way to think myself into better cardiovascular condition...