Optimum pedalling style is one of the eternal debates of cycling. Is it better to spin quickly, or grind away in a big gear? Should you climb seated or standing? While most studies are still inconclusive, we've gathered six examples from the world of pro cycling for you to try.
Cycling has a fixed range of limb movement due to the cranks controlling the circular motion the feet and legs can take. Muscle movement patterns and styles are much closer between pro cyclists than they are within a group of elite runners, for example.
- How to use clipless pedals
- Three ways to pedal faster
- The Body Mechanic: Stop pulling up on your pedals
However, just watching the smoothness of two-time Tour de France winner Alberto Contador, compared to the bent-elbowed, out-of-the-saddle style of 2007 runner-up Cadel Evans, it's clear that riders prefer varying amounts of in and out of the saddle riding going uphill.
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The big question therefore is: should you ride in or out of the saddle? When riding flatter terrain, pro riders often seek a cadence that will give them the best pedalling efficiency — some push bigger gears, other spin fast. Again, the question of how to pedal is often on the lips of beginners and experienced riders alike.
1. For short-term efforts, try pulling upwards on the pedals
Research on the effect of pedalling technique on mechanical effectiveness and efficiency in cyclists [Korff et al, 2007] suggested that riders were able to alter the mechanics of their pedalling by being verbally coached to alter their pedal style. Actively pulling upwards at the back of the pedal stroke can increase power to the crank, but efficiency will be reduced. The riders were most efficient using the pedal action they felt most at home with.
2. It's easier to switch climbing styles the fitter you become
3. Hit the weights room
4. Riding at lower efforts reduces efficiency
5. Cut your cadence on the climbs
6. For short periods, a lower cadence is more efficient
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