The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.
Coach charlie LIvermore on Pedaling
This is a short version of a much longer talk on pedaling that Charlie will present at the ESR. The aim of this blog is to give you a simple technique you can practice to improve your pedaling efficiency.
Training for 2023 ESR requires lots of time at an easy, conversational pace (endurance intensity). Athletes often find this important piece of the training puzzle boring and repetitive. It’s too “easy” to keep your mind focused on the workout execution and counterintuitive to the old “no pain, no gain” cliche. But there’s no better time to practice your pedaling mechanics and improve your cycling efficiency than during those 60’ to 6-hour endurance rides. The smoother and more efficient you can train your pedaling stroke, the less energy you require to maintain your power or speed — and who wouldn’t benefit from that?
Think of a pedal stroke in the same way you might think of a golf swing, tennis swing or swim stroke. It’s a complex series of muscle activation of the hips, gluteus and leg muscles to act on moving the crank in a circle to create maximum torque. The longer you can create torque around the pedal stroke, the better. This is referred to as the duty cycle.
In the image below, you can see what the duty cycle of an efficient cyclist looks like compared to the duty cycle of most recreational cyclists.
On the left, the efficient cyclist starts applying tangential force when the crank is behind 12 o’clock (green) and ends at about 7 o’clock (pink). On the right, the duty cycle starts at 1 o’clock (pink) and ends before 6 o’clock (green).
It’s clear that there’s much more time in the duty cycle of an efficient cyclist. If you think about what’s happening on the other side of the crank of a short duty cycle, there’s a whole lot of time where there’s no force on the pedals at all. This results in the bike decelerating, forcing you to reaccelerate with every pedal stroke. If you have a hard time keeping your speed in a headwind or on a climb, you most likely have a short duty cycle.
So, how do we practice and change our pedaling efficiency? It’s really easy in theory, but it will take some time to adjust. Human are programmed to walk not pedal, and we are essentially applying walking biomechanics to pedaling, which looks like this: push down, wait for the feedback when our foot feels the floor, and then begin the process with the other leg.
To change that, we have to avoid reaching the floor and stop thinking about pushing down. Instead, think about pushing across the top and sweeping back before you feel the bottom. You don’t have to think about pushing down. That will happen naturally.
Things to think about and work on while practicing efficient pedaling technique:
- Pedaling in the saddle is a two-joint action: hip joint and knee joint. No need to act on the ankle joint. No ankling.
- Walking is a two-joint action: knee joint and ankle joint. We are not walking.
- Think about pedaling from the hips, not the feet. Unless you’re sprinting, you should never feel much pressure on your foot against the pedals.
- The push over the top starts by activating the muscles that extend the hip — the gluteus and rectus femoris.
- The bottom sweep starts by activating the hamstring to close the knee joint. Try to feel your heel pulling back against your shoe.
- To begin this technique, first focus on getting the sweep right. Try pedaling exclusively with the hamstrings (posterior chain) to activate and program this part of the stroke.
- Imagine staying close to the top and the bottom of the circle. Do NOT overextend your leg on the downstroke or lift it too far over the top on the upstroke.
- You are not pedaling in full circles! The pedal stroke is from 11 to 7 on a clock. Don’t overuse your hip flexor to “lift the leg.”
- The advanced version of this technique is to synchronize the push over the top with the sweep through the bottom.
Thanks for reading!