Pedal Technique

Cycling

While there are many differences between pro and amateur cyclists, one major distinction stands out: Pedal Technique. Pro riders activate their leg muscles earlier in the pedal stroke than amateurs, allowing them to generate smoother, more efficient power with every pedal.

Fortunately, there are practical ways to improve your pedal timing and efficiency. If you’ve done a bike fit with me, you might remember me mentioning pedaling across the top of the pedal stroke. This means initiating the stroke when your foot reaches 11 o’clock (12 being the top) and pushing diagonally down towards 4 o’clock. Another way to think about it: “When your foot reaches 11 o’clock, push down and away.”

The top section of the pedal stroke is often called the dead spot, since many amateurs only start pushing at 1 or 2 o’clock, missing the chance to transfer power efficiently. By starting the stroke at 11 o’clock, you use more of your leg muscles and transfer more power to the pedals — making the bike go faster and more efficiently.

You can practice this indoors by letting one foot follow passively while focusing on the other foot’s technique. Do this for two minutes, then switch. On the road, try focusing on this technique for short intervals (about 5 minutes), then return to your usual pedal stroke.

Another useful drill is high-cadence intervals on a slight downhill. Without the extra chain tension present when climbing, you must engage your muscles earlier, forcing better pedal timing. This explains why some riders produce more watts uphill than on flat terrain — it all comes down to Foot Push Timing. By doing these intervals downhill, you must initiate each stroke earlier to keep the chain tight, which naturally improves your timing and power. If you don’t start the stroke early enough, you’ll notice chain slap and wasted energy in the pedal stroke. The movement from 11 o’clock to 4 o’clock during this drill is exactly what trains your foot to push efficiently across the pedal stroke.

Start with a cadence of 95-100 RPM. As you improve, gradually increase to 100-105, then 105-110 RPM. It takes patience — expect at least 6-8 months of consistent pedal technique training for it to become second nature. Enjoy the process!