How to pedal

The title of this blog may seem a little self-evident. If you can ride a bike, you can pedal, right? Well, sort of. There is a way to pedal and a way not to pedal. When I’m out riding, I often see people pedalling badly. They don’t look as though they’re enjoying the experience much either. Now there may well be three reasons for poor pedalling technique:

1) The bike is too small or the saddle is too low for the rider

2) They were never taught how to pedal correctly

3) Both of the above

So what do I mean by “correct pedalling”? Pedalling should always be done with the balls of your feet and not the arch or the heel. There are a couple of reasons for this: when you pedal with the balls of your feet, you are delivering more power to the pedals. It’s also friendlier to your knees and ankles and you will improve your cadence (rate of pedalling). When you pedal with your arches or your heels, you will not deliver sufficient force to the pedals. You’re also storing up knee and ankle problems for the future.

If you already use SPD pedals, the choice has been made for you. The cleat is in the correct position on the sole of the shoe.

This illustration indicates the correct foot position for pedalling.


Happy cycling!



Filed under Cycling

2 responses to “How to pedal

  1. representingthemambo

    Good advice. Years of cycling with normal trainers meant I had developed extraordinarily bad habits. SPD’s changed that immediately! It felt really weird initially changing styles but it was definitely worth it. My feet don’t hurt anything like as much as they used to and my triathlon bike leg has improved immeasurably (well on the climbs anyway, and my running is still rubbish…..)

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