Ever felt like you're putting in the effort but not getting the most out of your ride? You might be following a cycling myth that's holding you back.
As cyclists, we're always chasing that extra bit of efficiency—a smoother ride, a faster time, a stronger climb. But what if a common piece of advice is actually keeping you from reaching your full potential? Let's dive into the biomechanics of the pedal stroke, bust some myths, and discover how you can ride smarter with Bythlon.
Breaking Down the Pedal Stroke
You've probably heard the mantra: "Pedal in perfect circles." It's a nice idea, but let's see what's really happening during your pedal stroke. Everyone pedals a little differently, but we all share the same continuous motion divided into four phases:
- Top Dead Center (12 o'clock): The highest point of your pedal's rotation, the starting line for the power phase.
- Downstroke (Power Phase): From 12 o'clock to 6 o'clock, where the magic happens as you push down, engaging major muscles and propelling yourself forward.
- Bottom Dead Center (6 o'clock): The lowest point, transitioning from downstroke to upstroke.
- Upstroke (Recovery Phase): From 6 o'clock back to 12 o'clock, your leg returns to the top to start again.
The Powerhouse: The Downstroke
During the downstroke, you're tapping into your body's strongest muscles:
- Quadriceps: Extending your knee to drive the pedal down.
- Glutes: Powering the extension of your hip.
- Calves: Assisting in a smooth, controlled motion.
This phase generates all of your efficient cycling power.
The Upstroke: Recovery, Not Power
Contrary to popular belief, the upstroke isn't about pulling up to add power. Instead, it's about:
- Preparing for the Next Downstroke: Repositioning your leg efficiently.
- Reducing Resistance: Minimizing any drag your leg might cause.
The primary role here is to get your foot back to the top without hindering the pedal's movement. In some cases, attempts to actively pull up can result in decreased efficiency due to increased muscular effort without a proportional increase in power output.