Description

How to Pedal a Bike V3.0  - Ep128
 
In this pod, I discuss the importance of proper and correct form again. I get a lot of questions on this topic, so thought I'd revisit it.
 
SEATED:

• Like you are on a flat pedal. Push early in power phase. Do not pull up. 
• Axial extension of the spine. Feel shoulders depressed and retracted. Vertical movement of diaphragm, 360 deg expansion of lower ribs. 
• Head over foot during periods of higher torque. Less head over food during higher cadence. 
• Rotary model: IABH, lateral aspect of the foot. Fifth metatarsal. Not done with orthotics or support, tension must be intrinsic to the system. Otherwise we are isolating joints. All prostethic devices weaken the system. All human movement is rotary.

• Head over foot. This rocks the bike. Narrow bars ruin head over foot. Trainer riding ruins head over foot.
• Push early in power phase. Do not pull up except in a sprint. 
• Pull on ipsilateral bar.
• Hips and shoulders are relatively quiet. Bike moves under the body. when this doesn’t happen, you look like you are on a stair master. 
• Weight is more forward over BB. Arms may be bent more or less, depending on intensity, grade, cadence. 
• Standing can be used for increased power or recovery. In order to use it for recovery, weight must fall on the pedal. See point #1.