One of the determining factors, alongside our posture on the bike for achieving optimal performance, is the use of an optimal pedaling technique and cadence that allows us to reach the highest speed with the least effort possible and avoid long-term injuries.
Undoubtedly, choosing the correct pedaling technique and the cadence we should follow at any given moment will help improve our performance on the bike. Let’s look at some aspects related to these two factors:
What types of pedaling techniques are there?
Circular Pedaling
Circular pedaling is one of the most popular techniques among cyclists due to its efficiency and smoothness. This technique involves completing continuous full pedal strokes, allowing the cyclist to use muscle force evenly throughout the entire pedaling cycle. The movement is divided into two key phases: pushing the pedal downward and outward during the acceleration phase, and then pulling the pedal upward during the deceleration phase. Adopting a circular pedaling technique helps improve cadence, reduce injury risk, and optimize performance over long distances. This technique is ideal for flat terrain and moderate climbs.
Spring Pedaling
Spring pedaling is characterized by shorter and faster pedal strokes, making it ideal for rough terrain or routes that require quick rhythm changes. In this technique, the cyclist pushes the pedal downward and outward during the acceleration phase, but unlike circular pedaling, it uses a faster and shorter movement. During the deceleration phase, the cyclist “jumps” over the pedal, allowing for higher cadence and better management of steep slopes or uneven terrain. This technique helps maintain efficiency on challenging terrain, minimizing effort and reducing joint impact.
Piston Pedaling
Piston pedaling is a technique mainly used on flat terrain and when greater smoothness and control are required. The cyclist performs longer, smoother pedal strokes, pushing the pedal downward and outward during the acceleration phase, and then pulling the pedal upward during deceleration. This technique allows for consistent movement that improves cadence and reduces the risk of muscle fatigue by avoiding overloading the leg joints. Piston pedaling is highly effective on road terrain or in situations where the cyclist needs to maintain a steady speed over long periods.
Pulse Pedaling
Pulse pedaling is a technique that involves quick, short pedal strokes and is mainly used on rough terrain. This technique is characterized by an explosive movement in which the cyclist pushes the pedal downward and outward during the acceleration phase, and then “jumps” over the pedal during deceleration. Pulse pedaling is very useful when the terrain requires quick direction changes or when the cyclist needs a high cadence to overcome obstacles like stones or roots. While this technique can be more demanding, it improves control on technical trails and helps maintain rhythm on challenging terrain.
What is the best pedaling technique?
Choosing the right technique to pedal correctly depends on numerous factors, such as the type of terrain we’ll be riding on, our fitness level, or the personal preferences of each cyclist, as everyone finds comfort in one technique or movement over another.
There is really no ideal or perfect pedaling technique; instead, the key is to try different techniques to find the one we feel most comfortable with and can use to optimize performance.
What is the optimal pedaling cadence?
Just like with pedaling technique, it’s difficult to claim that there is one optimal pedaling cadence, as it largely depends on the cyclist’s preferences. Some people feel more comfortable with a higher cadence, while others prefer a lower cadence.
Another important factor affecting cadence is the terrain. A higher cadence may be more suitable for smoother terrain, while a lower cadence might be more appropriate for rougher surfaces.
In any case, we can always analyze how to improve pedaling cadence so that the effort on the bike yields optimal results, adapting it to the terrain and slope we need to overcome.
Problems caused by poor pedaling technique
A bad posture on the bike, incorrect technique, or improper cadence can lead to injuries and pain over the medium to long term, resulting in serious issues. Some of the most common ailments caused by poor pedaling technique include:
Lower Back Pain
Lower back pain is one of the most common complaints among cyclists and is often related to poor posture while pedaling. An incorrect position while sitting on the bike can create excessive tension in the lower back, leading to pain and stiffness over time. It can also be caused by improper bike adjustments, such as a saddle that is too high or too low, forcing the cyclist into an unnatural posture. Additionally, inadequate warm-ups before cycling can affect the spine’s mobility and the surrounding muscles, increasing the risk of injury. To prevent lower back pain, it’s essential to adjust the bike properly, maintain good posture, and always stretch before cycling.
Knee Pain
Knee pain is another common injury that arises from poor pedaling technique. This can occur when the pedaling mechanics overload the knee joint. For example, a pedaling cadence that is too low or poor saddle height adjustment can create forced movements in the knee, causing unnecessary friction and stress on the tendons and ligaments. If not addressed, this pain can lead to more severe problems such as chronic inflammation or tendinitis. Properly adjusting the bike, maintaining an adequate cadence, and reducing workout intensity when discomfort arises are crucial to preventing knee pain.
Tendinitis
Tendinitis is an inflammation of the tendons caused by repetitive overload in the muscles and tendons during pedaling. Cyclists are most prone to tendinitis in the knees and ankles, as the constant flexion and extension movements can cause irritation and inflammation. This is often due to poor pedaling technique or an improper cadence, which places excessive stress on the tendons. Tendinitis is painful and can limit a cyclist’s ability to continue training or competing. To prevent it, attention should be paid to technique, adequate rest between workouts, and strengthening exercises for the muscles involved in pedaling.
Falls
Although not directly related to pedaling itself, poor pedaling technique can increase the risk of falls. This typically happens when the cyclist is unable to maintain proper balance while pedaling, whether due to incorrect posture or inability to maneuver precisely. Falls can be especially dangerous when taking curves at high speeds or trying to stop quickly. Inefficient or uncontrolled pedaling can cause the cyclist to lose balance, resulting in falls or accidents. Correct pedaling and bike adjustments not only optimize performance but also improve stability and control, reducing the risk of falls. It’s essential to train to improve technique and learn to handle the bike safely on all types of terrain.
My legs get tired quickly when pedaling
Excessive cadence or poor posture when pedaling can result in premature fatigue and muscle pain, even when we’ve only been pedaling for a short time.
In conclusion
Using the correct pedaling technique, adapted to the terrain and your personal needs, is key to optimizing performance, reducing fatigue, and preventing injuries. There is no one-size-fits-all technique; each cyclist must find the pedaling style that feels most comfortable to maximize performance and protect their body. Whether with a high or low cadence, circular or piston pedaling, the important thing is that the technique fits you and the conditions of the route.
The solution: Biomechanical analysis with 3DMA and 2DMA
STT Systems offers biomechanical analysis solutions that allow you to measure all aspects of your movement with precision to optimize your performance. Thanks to advanced 3DMA and 2DMA technology, you can optimize your posture, cadence, and technique to maximize performance and reduce injury risk.
3DMA: Precise 3D analysis in real-time
The 3DMA optical analysis system provides a comprehensive evaluation of your pedaling. With real-time motion capture, you can measure your posture, cadence, and the angles of each pedal stroke, identifying imbalances and adjusting the bike to your anatomy for optimal performance.
Key features of 3DMA:
360º view in real-time 100-360 FPS for ultra-precise measurements Full-body evaluation and bike adjustments Protocols for fixed or free training
2DMA: Portability and precision at your fingertips
If you’re looking for a more compact and portable solution, 2DMA is your ideal tool. Using high-speed HD video, it provides a quick and precise evaluation of your pedaling technique, allowing you to deliver detailed reports in just seconds.
Key features of 2DMA:
Millimeter precision in 1080p video Lateral and posterior analysis with 1 or 2 cameras More than 50 automatic measurements Reports in just 3 seconds
With both solutions, you can objectively adjust your pedaling technique, ensuring that your effort on the bike is efficient, pain-free, and injury-free.
Don’t let pain limit your performance! Optimize your pedaling with the power of biomechanics and take your cycling to the next level, enjoying every pedal stroke to the fullest. Ready to improve your performance and prevent injuries? Contact us today and find out how we can help you optimize your pedaling technique. We’re here to help you reach your maximum potential!