One’s pedal stroke directly affects their overall ride. The smoother and more effortless the pedal stroke, the more relaxed and stable the upper body becomes. Conversely, the more motion there is in the upper body, the less efficient you’ll be on the saddle. Choppy pedalling or unstable pedalling often occurs due to muscle imbalances, and it drastically limits one’s power. These lower body exercises will help build lower body strength to reduce muscle imbalances and improve your pedal stroke.
SINGLE LEG CALF RAISES
SINGLE LEG SQUAT
SINGLE LEG BRIDGES
SINGLE LEG DEADLIFT
SIDE-LYING LEG RAISES
Conclusion
Besides building strength and being in the right position on the bike, proper pedalling form also involves focused technique. A proper pedal stroke involves a full circle motion, including a push stroke and a pull stroke. In the final up-stroke phase one needs to “lift the knee” to incorporate the hip flexors. Using the circle technique allows one to not just rely on the quadriceps, but to also incorporate the hamstrings and hip flexors. Simply put, it involves moving the pedals, forward, down, back and up. Strengthen your lower body and get out there and keep pedalling!
