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Pedaling Efficiency

Cycling / Popular

Develop a smooth, round pedal stroke and cadence.

What coaches agree on

  • Set your saddle height so your knee keeps a slight bend, roughly 25 to 30 degrees, at the bottom of the pedal stroke.
  • Keep your torso and core still and relaxed while you pedal, so your effort goes into the pedals instead of rocking your upper body.
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  • Build a smoother pedal stroke over time by practising at cadences well above and below your normal pace, such as short high-cadence spin-ups and slow, high-force drills.

Common mistakes

  • Consciously pulling up on the pedals or forcing a perfectly round stroke - cues like 'scrape mud off your shoe' - doesn't make you more efficient, and can strain your hip flexors and lower back.
  • Forcing your cadence to match a number you think is 'correct', such as copying a pro rider's high cadence, doesn't reliably make you faster than riding at whatever cadence feels natural.