Peddling is easy isn't it you learn to ride a bike and it becomes very instinctive very quickly
But what is it that pros do it takes pedaling to an art form [how] do they look so bloomin smooth?
Well, here are few tips [you] will get you pedaling like a pro
First up. We're actually going to do some backpedaling not literally
But metaphorically because an overwhelming body of [research] including our own have shown up pulling up on the pedals
Scraping through the bottom of the pedal stroke does not make your pedaling more efficient
Now your body will naturally put power to the pedals in the most efficient way for it
So you do not have to think about pedaling in circles there are times though [when] you will
Automatically pull up on the pedals when you're sprinting or maybe when you're accelerating very hard in the saddle
But the point is it should be natural just do it when it comes to you
[same] is true of your cadence your body will naturally
Select the most efficient cadence for you as it weighs up the demands of fast and slow twitch muscle fibers
So don't try to change the speed at which you pedal because it's likely to be detrimental
One thing that is going to affect your pedaling efficiency
Is your muscle efficiency now true muscular efficiency is really only determined [by] genetics and training
It's not completely understood
But what we do know is that some riders don't need to use as much energy a given power as others however
It's not really a true barometer of performance
No efficient Riders are certainly not always fast riders and [Vice-versa]
So unless you've got loads of time available to you, and we actually don't recommend that you focus on it in training
What?
What is actually going to make the difference [then] don't worry so there are a few little shortcuts for better pedaling and coming up?
right now
getting in the correct position on your bike is
vital and the Most
Important part of [that] is your saddle height now if we look at [the] broad spectrum [of] riders in the professional peloton you will find
There is [a] range of Satellites preferred by different rides
But there's also a broad trend and that is that when you've got your feet at the bottom of the pedal stroke
you've got an angle here and me
Around 25 to 30 degrees if you are more detailed look we have got a great video for you here at [gCSe] food
How perfect your saddle height?
Next it's really really important to keep your upper body still when you're peddling
Excessive movement if your torso, [not] only wastes energy it also kind [of] looks bad
And while some pros do rock and roll when under pressure because there's so much fitter it happens at much higher speeds
To achieve this on the one hand. It's just a case of focusing on staying still
It's a learned behavior
It just takes a bit of practice, [but] it is easier for some riders than others and that is because of core stability
You can't fail to have heard that tone from Yoga to pilates
specific core strength work now
increasing the strength of your stabilizer muscles in the lower torso
Apparently helps with things like back pain posture all sorts o that's true or not what we do know for certain
Is [Arise] with strong core do pedal very smoothly and often they're very strong as well, so it could benefit us all
Not all pros stretch not by a longshot most actually aren't very good at doing that bigger picture stuff
But because [the] amount of time they spend on their bikes
They're likely [to] have a degree of flexibility the rest of us might [be] lacking
We spend a lot of time sitting either for work or driving or ice and just [when] relaxing?
So actually doing a little bit of light stretching even if it's only
when you're on the bike really help to improve your pedaling style not to mention your
Efficiency and comfort as you'll be able to get yourself into a fast aero position on the bike withey
Now there's a little bit [of] debate about this one exactly what it does for you
But the theory is that pedaling at a located and therefore a high Force helps to recruit muscle fibers and develop neuromuscular
Pathways now personally always found this very enjoyable as a way of training and also quite beneficial
[even] though it's not yet been proven [in] the lab if you want to try it through five minutes of pedaling at 60 rPM
Relatively high intensity then an easy gear for another [five] minutes and repeat
Make sure you do it on a climb to maintain the resistance. So there you go then to pedal like a pro
Don't do what you perhaps thought that you should do instead focus on these five simple things
Yeah
Set your saddle height keep your upper body still do some core work some flexibility work and also experiment with some slow cadence drills
Really nice shoes and salt will also help as well [solutely]
Yeah, if you want to see that video about how to set your saddle height and just click up there to watch it [or] to
Combine core work and flexibility in the same workout well we've got a video about yoga for cyclists
You can get to it just down there and to make [sure] that you know about all of the latest global
Cycling network videos make sure that you subscribe by clicking on us
if they click on the ocean the Pacific Ocean and that will work -
No way