pedaling with my toes down.

[kfergos]

OK, I guess I'm exposing my ignorance here (eek!) but why does pedaling with your heel up or down make a difference?

[Grog]

If you try cycling on a computrainer which displays your power at every moment of your pedal stroke, you can see the difference in power output between different pedalling techniques. The following is NOT what you want to achieve. By pedalling properly, as if you were slipping your feet into slippers (on top) and scraping chewing gum off the sole of your shoe (at the bottom) you'd achieve a perfect or nearly perfect circle, with equal power at all times. If you stand up and mash the pedals, you'll get a perfect... peanut.

[coyote]

By pedalling properly, as if you were slipping your feet into slippers (on top) and scraping chewing gum off the sole of your shoe (at the bottom) you'd achieve a perfect or nearly perfect circle, with equal power at all times.

New mantra: scrape the gum, slipping into slippers. Now if only I could get coordinated enough to do each at the same time. Sounds like a pat your head and rub your tummy type action.

[Kayla Marie]

Correction, No such thing as pedaling circles.

Riding with your heels down is incorrect for most people except that it worked for Greg LeMond. It is dead mass below the axis of rotation.

You want to maximize the downward force component (ie impulse) between the 2 and 7 o'clock position of pedal stroke.

Their is a paper by Ed Coyle et. al., that showed that when subjects were matched for physiological attributes (ie vo2 max) that the difference between the state level cyclists and the national class riders were that the national level cycles, had a greater impulse in the downward potion of the pedal stroke. The better cyclists didn't drop the heels or 'pedaled' circles.

Kayla

[wiseowl]

I got the heels down lecture today, too, when picking up my new ride. When I rode horses, I heard the same thing. Glad to know it is not just me! I will prob spend some time on the trainer and on some easy rides trying to ingrain this in my muscle memory. Thanks for the thread- lots of good tips here.

[velogirl]

without stirring up the pot, the optimal pedal stroke (from an energy efficiency and power output pov) is neither toe down nor heel down. there is a slight ankling movement that happens throughout the pedal stroke. however, I understand that most of you are referring to an extreme toe down technique (what I refer to as bike ballet).

toe pedalling engages the smaller muscles in your lower leg as opposed to the larger muscles in your upper leg (and smaller = less force produced). in addition, and extreme toe-down technique will place stress on your achilles tendon which can lead to an over-use injury.

one of the most common reasons I see cyclists toe pedalling is that their saddle position is too high, causing them to over-reach at the bottom of their pedal stroke.

yes, it can take some time to develop the most efficient pedal stroke, but it's time well-invested in the long-run.

hope this helps!

[Aggie_Ama]

As shellyj commented it is a tad uncomfortable when you first start correcting yourself, especially if you have a stretching issue in the calf. And there is nothing really wrong with riding this way, you just aren't getting the most out of your energy.

The other thing to try if you are using clipless pedals is to feel yourself actually pull up on the pedal. If you are riding with toes down you will be pushing more than pulling on the pedal.

kfergos- It is all about efficient use of the energy you need to pedal. Hopefully someone will give a much more technical explaination, but the essential part is you use less energy pedaling with you heel down.

[indigoiis]

I don't have clipless pedals, but I tightened up on the clips and worked it to the same effect.

It really does "feel" more powerful.

[aly]

I can feel a big difference when I correct myself. When I get really tired, I'm usually way up on my toes and it actually relieves my legs a little when I notice and make the change.

indigoiis- I also talk to myself when I ride. Sometimes it's mantras to remind myself of technique, other times I curse the stupid hill for being so long, steep, etc. Sometimes, I just make up stupid songs to try to distract myself from how hard I'm working. I've been caught by people passing me a couple of times. Talk about embarassing!!

[Aggie_Ama]

I don't have clipless pedals, but I tightened up on the clips and worked it to the same effect.

It really does "feel" more powerful.

I don't know how you are getting out of the pedals! Of course I fell as many times with toe clips as clipless pedals, so I am obvoiusly not very good at getting out of them!

I keep thinking of more things on this topic... The fitter that pointed out that I was pedaling toe down said it should feeling like a wave motion. Of course Kayla Marie gave a very insightful explaination of what I was trying to say!