Stair technique

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Because all your cycling energy is transferred through the pedals, it is very important that your pedaling technique is optimal. To cycle as efficiently as possible, the pedals should be moved in regular circles.

Because all your cycling energy is transferred through the pedals, it is very important that your pedaling technique is optimal. To cycle as efficiently as possible, the pedals should be moved in regular circles. Often there is too much kicking up and down: kicking is square.
 

While cycling you have to make sure that your shoe is as much as possible in the direction in which you apply force. So when your pedal is in the high position (twelve o'clock) your shoe is horizontal. When pushing forward, your shoe evenly follows the direction of force.
 

The four stages

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A complete pedal movement consists of four phases of equal length.

Phase 1

Push it forward. Start: twelve o'clock position. Note: Push the pedal forward with your foot.
 

Phase 2

Push it down. Point to note: the heel points downwards.
 

Phase 3

Pulling it back. Point to note: Like trying to wipe mud off your pedal.
 

Phase 4

Pull it up. Point of attention: try to apply as much force as possible.
 

Some comments   

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· Do your pedaling technique workouts with a higher pedaling frequency.

Here you do sets of 30 to 60 seconds. 
· Try to concentrate on the four different phases.
· Also try to pay attention to one leg. Cycling with one leg is a good idea.
· Change your pedaling technique gradually: injury prevention.
· If you move too much with your upper body, you are not doing it right. This movement also costs extra energy.
· With clipless pedals you cycle more efficiently. Particularly phase 4 is going better.
· The idea is therefore that the pedals are moved in regular circles.

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Cadence

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· Start your season with a light resistance, to make the number of capillaries grow faster. Gradually build this up to a bigger gear. 
 

· It takes some getting used to cycling with a high cadence (100 and higher). However, after a few training sessions you get used to it.
 

· Try to cycle regularly for a few minutes at a very high cadence (between 120 and 150 RPM).
 

Cycling with a heavy gear is at the expense of endurance. 
 

· When cycling with a heavy gear, your muscles will tire faster. This is because the muscles are less well supplied with blood and therefore more waste products are produced.
 

· In endurance training, the number of revolutions is important; not mileage. Ride your endurance training rides smoothly!
 

· Cycling between 90 and 100 pedal revolutions per minute is considered optimal. That is to say, it costs the least energy in relation to the speed.
 

· When climbing a mountain, the number of pedal revolutions is slightly lower: between 85 and 95. Of course, this depends on the percentage of increase and the length of the col.
 

· With the above two remarks, also take into account your own feeling and the circumstances. 
 

· You only cycle with a low cadence if you are engaged in strength training.
 

· Nowadays a cadence meter on a bicycle computer is not too expensive.
 

· Do not cycle with a crooked gear (front right, rear left or vice versa) to prevent rapid wear.
 

· Keep your chain and cassette clean. Sand in particular is not good for the lifespan